Walking Is NOT Exercise beaufort personal trainer
“Hey! What’s going on? It’s Ian Hart here at EarthFIT blog and a few months back I was on WTOC in Savannah and I made a statement that people thought was controversial and that was that Walking is NOT Exercise. And I’m here again to say the same statement and frankly I am a little perturbed that we’ve come to a point where we consider and people consider walking as an exercise. Walking is an everyday part of our life. Now, I understand that if you have been sitting on a couch and haven’t been doing anything for years and you’re overweight and out of shape, walking could be an exercise to that person. Or someone who has been bedridden for months, then it could be an exercise but it should not be a standard for exercise.
So, we can see that walking has no effects on cardiovascular system, it has no effects on neuromuscular system, has no effects of skeletal muscle system, has no effects on your nervous system. This is again for someone in the general population (not one who is totally out of shape), unless you haven’t been walking at all, you’re not gonna see results from it. Now, to see results we need to adapt your neuromuscular system and generally that takes 4-6 weeks and that is through progressive program designed to stress the neuromuscular system. The body adapts very quickly. So if you walk one mile maybe two times in one week, first off you’re not going to see effects. Second, your body is going to adapt on that instantly. So right away, if you’re walking or if you walk in a daily basis from your car to your house upstairs your body is already adapted to walking, so then it’s not exercise if you’d go for walks.
OK. Again, progressive program designed to stress neuromuscular system and cardiovascular system; that is where your results are going to come from. So if you’re walking, you should either increase your speed into a jog – that is going to be a progressive part of activating your cardio system. But, you need to include weights that are going to stress your system – so heavier weights in a progressive manner. Like I said, it takes actually to 4-6 weeks to adapt your neuromuscular system so that just means the connection from your brain to the muscles in your body. Once you adapt your neuromuscular system, then you can go further progressing your exercise in success and results in your exercise program [be it weight management, weight loss, or simply a general health and fitness program]. So when we do assessments many times people would come in and say “oh I walk three days a week. I walk three days a week” and I tell them painfully that walking is not exercise and I was getting a lot of flack and I get sometimes an argument. But I just explained right here, if you want results, if you want to see fat burn, you want to see toning, you want to see energy increase, you want to see your strength increases, you cannot get that though walking, you actually can’t even get that what I just explained through running. It’s gonna be done through strength training mixed with cardio – that will give you results that you’re looking for [like weight loss]. So again this is Ian Hart with the EarthFIT blog. If you have any comments or questions go ahead and leave them below. Thanks.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Personal Training Beaufort SC EarthFIT Results
“Hey! What’s going on? It’s Ian Hart here at the EarthFIT blog and what am I going to explain to you is a science behind how we decide what you should be lifting in your training. There is actually a science that’s broken down to percentages when it comes to you lifting specific weights and it is actually correlated to your results.
Your 20 Rep Max
When I say “Rep Max”, that means you cannot go beyond 20 Reps – you’ve maxed out and cannot go past it. That is 50% of your ultimate strength and your ultimate strength is based off in your 1 Rep Max.
- Your 15-Rep max is about 62.5% of your 1-Rep Max.
- 10-Rep max is about 75% of your 1-Rep Max.
Example: we have many clients who had Osteoporosis or Osteopenia that has been reversed. Now for Osteoporosis, to be reversed you have to lift at 85% of your Max. This is based on research and studies lifting at 85% at your Max.
What happens is that puts enough stress on the bones that actually creates small cracks along the bones and then when the cracks are there, you go home, eat, sleep and recover. It actually builds back on your bones just similar to when the muscles is broken down and rebuilds. Now, for us to determine 85% of the Max, we can do that in our heads through training and kind of seeing where people lift.
If someone who has a 10-Rep Max on squats with a 100 Lbs, to get the 1-Rep Max, we say hundred Lbs. divided by .75 which gives roughly 1 Rep Max about 133 lbs. From there, multiply 133 by .85 to get a 5-Rep Max, and that gives us 113 lbs. 85% = 113 lbs and that is approximately your 5 Rep Max. So you have to do a 5 Rep Max to really get enough stress on your neuromuscular system to see improvement in Osteoporosis. But that is just an example for Osteoporosis. The same is also true for your health and fitness results.
So this is Ian Hart just explaining the science behind how we create programs and how we train for results in our training programs and this also gives you idea of why heavy weights are necessary to getting you results. So again, this is Ian Hart at EarthFIT blog. I hope you had a great day! Thanks!
By the way, here is one of our clients that has dramatically increased her bone density. She went from Osteoporosis to Osteopenia in about 6 months of training at EarthFIT. This is just one of the success stories that is truly quantifiable after a doctor’s visit. She also incorporated our Back Pain Relief4Life program to help get more blood flow, nutrients and oxygen to the much needed areas in the spine. Not only did it help bone density, it eliminated her back pain.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Beaufort Personal Trainer Movements For Results
“Hey! What’s going on? It’s Ian Hart here at EarthFIT blog and I am going to explain to you about the science behind what gets amazing results, that allows for massive fat burn. Let’s look at how the body and movements work.
– SINGLE JOINT EXERCISES. Single Joint Exercise would be Curls, Tricep Extensions, Shoulder Raises, Leg Extensions, Leg Curls, Etc.
Activates one muscle at a time. There might be synergizer muscles that are included in that group but, you are essentially burning minimal calories. It’s not affecting the blood in your body or cardiovascular system and it is just focusing on that one area. Now, that can get you results, but it takes a lot more time and repetitions.
– MULTI JOINT EXERCISES, e.g. Push ups, Squats, Deadlifts, Walking Lunges, Rows, Push-ups, that’s just a name of few and there is a few more.
Multi-Joint Exercises are going to activate a lot more muscle groups.
Think about it: your bicep, it’s a small muscle that you are activating. When you do a squat-to-a-row (multi-joint exercise), you are activating your muscle, your bicep, but you are also activating your whole back. Next to your legs, your back is the largest muscle group . So when you do a squat to a row, you are activating your legs, your back, and your biceps, along with other small muscle groups and the core in between, everything all those muscles in between. So you’re literally activating your whole body and burning more calories. Whereas with a Single Joint Exercise you’re activating one.
Then we have FULL BODY JOINT EXERCISES, Squat to press, Snatches, Cleans, Lunges, Lunge-to-Row. These are total body workouts and are obviously multi-joint.
So just think about how that translates into a training program. If you stand around doing a curl, how many calories are you burning? Or, if you do the squat to a row, how many calories do you burning? Then there are a lot of other variables that go into how much weight you use. It is a whole process that’s allowing for your hormones and your circulation to allow for fat loss and fat burning.
So this just gives you idea of how Single Joint Exercises versus Multi Joint Exercises work. Full body, Multi-Joint Exercises will give ten times to a hundred times more results than ever just doing Single Joint Exercises. So if you are looking for fat burning and fat loss and getting the most and out of a training program then obviously Full body Exercises are going to be the best bang for your buck always and forever.
This is Ian Hart with the EarthFIT blog and if you have any questions or comments, go ahead and leave your comment or question below.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Back Sculpting And Strengthening Exercises Beaufort Personal Trainer
Back Sculpting And Strengthening Exercises Beaufort Personal Trainer
My Friend Bari Lieberman over at SELF Magazine asks me to contribute to their blog post every so often. It is something that I love and I am honored to do. The last time I did a post for SELF Magazine it was focused on exercises that can help eliminate back pain or provide back pain relief. This is something we have been studying for years and have created a program called Back Pain Relief4Life that is specific for eliminating back pain with amazing results.
The videos below were created for SELF Magazine to be put in a blog post on sculpting the back. You can see the post here
They used the first 3 videos in the blog post and the 4th one was left out so I added it here as a bonus.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Excess Post Oxygen Consumption Explained by Personal Trainer Beaufort
Excess Post Oxygen Consumption Explained by Personal Trainer Beaufort
http://www.earthfitnessgym.com/2011/04/21/is-cardio-dead-beaufort-personal-trainer-explains/
Describe and Explain the EPOC.
“EPOC stands for the Excess Postexercise Oxygen Consumption. This is the recovery period after cardiovascular exercise where there is elevated oxygen consumption. It can be described as the amount of oxygen consumed during recovery in excess of that which would have ordinarily been consumed at rest. Some factors that contribute to EPOC include the replenishment of CP and ATP, the conversion of lactate to pyruvate, and the resynthesis of glycogen. In addition, during this recovery period the increased oxygen demand is needed to help the body in adjusting the increased body temperature, heart rate and ventilation to a resting level, as well as the reoxygenation of hemoglobin (in the blood).“ from http://www.unm.edu/~lkravitz/Exercise%20Phys/deficitepoc.html
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Cardiologist Dr. Smalheiser Drops Some Knowledge About Exercise and EarthFIT Beaufort Personal Training
Cardiologist Dr. Stuart Smalheiser Drops Some Knowledge About Exercise and EarthFIT Personal Training
At EarthFIT we have taken over 15 years of experience and designed a personal training program for maximum benefit and rapid results when it comes to:
- Fat Burning and Weight loss
- Metabolism boosting
- Improved Flexibility and Mobility through stretching
- Getting a leaner more toned look
- Improved Balance and Stability
- Increased Strength and lean muscle mass
- Improved bone density
- Increased Energy and Stamina, and finally
- Improved Cardiovascular health
We have combined all these components into one personal training session:
- Strength
- Balance and Stability
- Cardio
- Flexibility and Mobility
- Endurance
Each Beaufort personal training session might emphasize one component more than the other but it always includes one or the other.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Top 10 Stretches Personal Trainer Beaufort EarthFIT
Top 10 Stretches (Personal Trainer EarthFIT)
There are so many stretches to choose from when it comes to an after-workout cool down. We use this type of stretching at EarthFIT right after our group personal training sessions. They really are the best and most powerful stretches that you can do with relative ease for maximal effect. It also targets the muscle groups that tend to be tighter on most. So these stretches will benefit the general population.
A few things to remember with stretching:
- Do static stretching (holding the stretch for longer than 12 seconds)only after you have warmed up. Stretching on cold muscles has no effect; some research has shown that it can have a negative effect, causing relaxation of the muscle, which is the last thing you want to do before a work out.
- Do dynamic stretching (an example would be butt kicks while jogging) as part of your warm up. Or you can actually use some light kettle bell movements as a great warm up.
- Stretching should be slightly uncomfortable
- The info below is meant for static stretching after a work out like our group personal training sessions.
- Stretching is just like working out to get the benefit it has to be done a few times a week with reps and sets to see progressive results
Hey, what’s going on, this is Ian Hart here, and today I am going to go over with you the top 10 stretches. Actually, there are a few more, but I’m going to go through each one and try to describe how to do it as you watch the video, and explain what the benefit is of each stretch.
1) So the first one is a hip flexor stretch and it’s going to be right foot forwardor back (is this left foot back?) and you can do it vice versa, the knees on the ground. You’re keeping your abs tight and you’re pushing your hips forward. And don’t arch your back too much, and you want to feel a stretch in your hips. So you’re pushing your hips forward to feel the hip flexors. Then a more advanced approach is to reach back and to grab your foot. And this will also stretch the specific muscle that crosses the hips and the knee, as well as your quads and your hip flexors. So this is a very, really beneficial stretch and it actually is one of the only stretches that can get certain muscles in your legs. Then from here, when you pull back, you want to just feel a good stretch. The stretch should be slightly uncomfortable, and that goes for all of the stretches that you see here. And this is similar to what we do after our training sessions at EarthFIT. So that’s stretch number one; the kneeling hip flexor stretch.
2) What I want you to do is grab a belt or a rope. And you’re going to keep your knees completely locked; you’re pulling one leg back, straight, and doing a hamstring stretch. You want to hold each stretch too, for about 20 seconds. I’m showing you a faster version in the video, so just keep that in mind.
3) And then you’re going to drop your leg to the right. Don’t let it hit the ground, still keeping your knee locked and stretching the inner thigh. From there, you hold that a minimum of 10 seconds, but 20 seconds is best;
4) Cross to the other side. And this will help with your hip again, another hip stretcher, but this is going to be the outside and it stretches your IT band, it goes across the hip and down the side of your leg. So from your hip to your knee you might feel it. This stretch will get sometimes down below the knee.
So this is stretch number two, three and four. So you have hamstring, inner thigh, which is adductors, and the abductors which is outer thigh.
5) The next one we have is a glute stretch. Cross your left leg over your right knee, pull your knee into your chest, and just feel your gluteus maximus in your butt stretching.
6) Then we have what we call the Chrysalis stretch. It’s like the butterfly’s formation, but you’re pulling your forehead towards your toes and you’re looking for a stretch in your lower back. A lot of people who have tight adductors, or tight inner thigh muscles, will feel a stretch there. If you do feel a stretch in your inner thigh, go ahead and push your feet forward, grab your toes again, and then pull yourself forward. Again, you want to hold for a minimum of 15 seconds roughly.
7) The Sit and Reach stretch. What I want you to do is keep your knees completely locked and your ankles as close together as possible (so legs together from thighs to feet). And then you’re going to reach for your toes, again keeping your knees completely locked – very important. You’re going to feel a stretch in your hamstrings, possibly in your calves. But eventually, if not now, in the future, we want you to feel your lower back stretching. Another important detail is you’re dropping your head towards your knees so you feel your whole spine lengthen. Don’t bounce. So literally, if you do this properly, you can feel it all the way from your feet to the top of your head. But we want to focus on the back as well, and just hold that for 20 seconds.
8) From there, we’re going to do the Child’s Pose. You’re kneeling, sitting back on your heels. You’re going to: (a) crawl as far forward as you can first; (b) crawl to the right and gently push your body to the left; and (c) then go to the other side. This one, you’re feeling a lat stretch along the side of your body. And you might feel all the way down to your hip.
9) Stretch number nine is going to be a quad stretch again – Standing Quad Stretch. Balance on one foot – if you need to, go ahead and hold on to something. Pull back, keeping your abs tight again and hold.
10) Finally, we have an Arm stretch. If you need to, make sure that you’re grabbing the strap that we used in stretches 2, 3 and 4 as tight as possible. And then open up your chest: take a deep breath in, so you really feel a good stretch into your breath, and you feel it down your arms as well.
Bonus stretch: a neck stretch to the side. Make sure you’re standing up nice and straight. And after that you can do a nice neck rotation to both sides just to loosen up all the muscles around the neck.
So, there you have it. This is Ian Hart at the EarthFIT Training Blog, and we’re in Beaufort (SC). We’re personal trainers in Beaufort. So if you have any comments or questions on the stretches, these are some stretches that I find the most beneficial right after training. They are great for a cool down. And then it helps with the recovery of the whole training process. So there you have it. This is Ian Hart at beaufortpersonaltraining.com, and earthfittraining.com. Go ahead and leave a comment and I will happily answer you. Thanks, bye!
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Booty Blaster Walking Lunge-A-Thon
There is one challenge that I can assure you will melt fat off your hips, thighs and waist and build lean metabolism boosting muscle. That challenge is 1/4 of a mile of walking lunges. Do you think you have what it takes?
In hopes of inspiring you I interviewed Trisha who won our Walking Lunge-A-Thon last Saturday directly after an intense 45 minute training session at EarthFIT.
So you can understand the extent of what she did I am going to give you last Saturdays workout below (feel free to use this at home if you have the equipment and knowledge to execute it). This is the workout Trisha did right before she did 10 minutes of non stop walking lunges. See what drives Trisha in the video below.
Back and forth between 2 exercises
o 60s each exercise
o 3 times each set
o Rest (60-90s)
1. Squat => Press
2. Sprints
3. Forward & reverse lunge dumbbell in each hand (switch halfway through)
4. Spiderman Pushups on medicine balls (getting legs to 90 degrees – knees to elbows)
5. Walking lunges passing kettlebells through legs (same leg each time-switch halfway)
6. Rows on squat rack bar alternating legs each time
7. Kettle bell swings (heavy)
8. Underhand grip Heavy Lat pull-down in a squat position
THEN SHE DID 10 MINUTES OF WALKING LUNGES!!!
WARNING:Even if you are in good shape, you will be very sore
It’s Ian Hart here the video above will hopefully be inspiring to you because Tricia Gamble has been training here at Earthfit for a little over two years and did an amazing feat. First off, she’s completely transformed her body, but she’s probably in the best shape of anyone that trains at Earthfit and she has been dedicated and committed to getting to that level.
This past weekend what we did was a lunge-a-thon. A lunge-a-thon was a quarter mile of just straight lunging, nonstop. For anybody that is thinking, oh, that should be pretty easy. Before you even think about it, go out and try it, and then come back and leave a comment. In your mind, you probably think it’d be a lot easier than it is. Not only did Tricia do the lunge-a-thon, she did it after a 45 minute intensive training at Earthfit, so she did the training session, full training session, and then did about 10 minutes straight of lunging after that. It took about 10 minutes to do the quarter mile. Maybe a little less, maybe a little bit more. We actually didn’t time it exactly. It was more based on who won. Tricia did lunges to 90 degrees, perfect lunges, all the way through nonstop. She just didn’t stop once. This inspired me so I did a little video and hoped it would inspire you just to see that she came to Earthfit and was not in the greatest shape. She had been working out on her own, but we brought her to a level where she can just demolish mostly any athlete. I mean, I did the walking lunges myself, and I couldn’t catch up to her, and you can see that I have long legs as I show in the video, and they just gave up on me. I wasn’t able to catch up. She beat me probably by about 30, 40 lunges or so. So, I’m going to challenge you, if you have not done the walking lunges. I want you to just do as many lunges as you can, and then measure how long you did that for. If you can do a quarter mile, great. Some people just won’t be able to walk the next day if they do do a quarter mile of lunges, so just try to push yourself, do body weight training and see how many lunges you can do before you start to feel a deep burn, and then give yourself a break and then this can prepare you for doing something like a quarter mile of lunges. But I tell you, just two days after the lunge-a-thon, and my legs are still burning, and they’re still sore, along with everybody that did the lunge-a-thon. So if you’re looking for something to really blast your legs and give you an amazing workout, I also felt cardiovascular during this, then go ahead and try a quarter mile of walking lunges. So, this is Ian Hart. If you have any comments or questions, go ahead and leave it below. Thanks.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Top 10 Body Weight Exercises (Personal Trainer Beaufort SC)
Top 8 Body Weight Exercises (Personal Trainer Beaufort SC)
“Hey, what’s going on, it’s Ian Hart. Today I’m going to take you through 10 body weight exercises that you can do pretty much anywhere. You can usually find someway to do these things just using the surrounding area. And these are some of my favorite exercises, some of them are pretty advanced too. But once you strengthen your body enough you can do them to a certain degree. We do them a lot of times in our personal training sessions. So we do them in training at EarthFIT in Beaufort SC.
1) The first two exercises are very similar so I am putting it under one exercise. It’s a pull-up — a regular pull-up — and that’s with your arms facing forward about shoulder width apart. You can change up the grip on how you want to do this going wide, close or neutral. Then I go into #2 a chin-up, which is your palms facing towards you. So if you see how I changed my grip and then I do a chin-up. A pull-up and a chin-up are some of my favorite exercises and they are one of the most demanding. It is a true test of upper body strength and there is a direct relationship between the amount of pull ups and vertical jump.
2) The second exercise is probably one of the toughest exercises that you can do, even tougher that a pull up. It’s called a muscle-up. And a muscle-up is when you grab onto the bar and you pull yourself all the way up over the bar. As you can see, I’m actually cheating a little bit because I’m using my feet. I’m not sure I would be able to use that bar to pull myself up completely. So there you go, that’s number two. And this one is very challenging. If you’re interested in doing that, you probably want to get some personal training on that movement. There’s a specific way to do it and a specific way to place your hands. And the bar that I’m using there is not conducive to doing a muscle-up.
3) Exercise number 3 is a rope row. So I’m rowing with the rope but I’m actually doing a more advanced movement where I’m pulling myself and catching the rope at the same time. So this is a more power and explosive movement involved in the row. A regular rope row would be a regression. And then I also do a downward movement where I let go and grab on, and that’s a little bit more advanced as well. As I go down, the row becomes harder. As I incline, the row becomes slightly easier because I am having to carry less of my body weight.
4) The next exercise we have here is the rope climb. And I didn’t have enough space to do a higher rope climb, we didn’t have attachments in the ceiling, so I just attached it to the bar. You only get to see a small portion of it, but you want to use your feet as you climb up. My legs are a little too long, I was almost hitting the ground if I extended them all the way out. So I’m using just by upper body here, which can be a great upper body exercise, but the rope climb you want to use your feet to assist you in that movement. So that’s exercise number four.
5) Exercise number five is a push up and I show 3 variations. The first one I’m doing is a bomber push up, where I’m going down in a forward motion. This is going to utilize different muscles than with a regular push-up. Then I go into a regular push up which can be made more difficult by raising the feet and decreasing stability. Then the famous Spiderman pushup. And if you train at Earthfit, you probably have done this one. This is one of the most dynamic push ups you can do when it comes to push ups. So you’re crawling with your own rhythm, your right arm and right leg move forward at the same time and stay close to the ground.
6) Exercsie # 6 is called the Bear crawl. And this is one of my favorite exercises. This actually brings me back to my pop warner football days where they had us do this as an exercise up and down hills and on flat fields in the middle of the summer and race each other. But basically you are on all fours, and you are just crawling around on the floor, and then you can speed up and spin around as you see like I did. And you will be extremely surprised at how much this uses the total body. It uses your core, your legs, your arms, everything. It’s a really good exercise, just make sure you are keeping your back straight and you are not hunching over too much. So there you go, that’s the bear crawl. Give that one a shot just for a few seconds and let me know how that one goes by leaving a comment in the blog here.
7) The next one I’m doing is a pistol squat. And that’s a one legged — this is advanced obviously, — but it’s a very good exercise for body weight training, strength, balance and stability. So it’s one leg and going all the way down to the ground with the other leg straight out.
8) So the next exercise here we got a vertical pushup or if you want to call it a body weight shoulder press. Before you attempt this move you must be able to lift your body weight by doing a regular shoulder press.
That’s the top 10 body weight exercises that I chose. I know I only did 8, but there are some variations in the mix. I think they are most beneficial and that you can see a lot of results from, because it uses a lot of resistance and they are advanced bodyweight movements. I’m sure everybody knows the general body weight movements which would be:
- body-weight squats,
- body-weight pushups,
- body-weight regular row — you can do that on a bar,
- pull-ups, regular pullups like I showed in the beginning,
- and then you have walking lunges which are body weight
but as your body adapts to those movements, you need to advance the exercises so you don’t plateau and this is a way of advancing your body weight training by doing specific exercise. So these are simple bodyweight techniques more advanced movements for those body weight trainings and if you have any comments, go ahead and leave that info below, I’d love to hear it and have a great day. Bye.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Top 10 Kettle Bell Exercises (Personal Trainer Beaufort)
Hey. What’s going on? It’s Ian Hart, and today, I’m going to go over the top 10 kettle bell exercises that I chose because I like them 🙂 If you have a kettle bell and you are competent with it then you can practice most of these with out a personal trainer of coach. There are few that I would refrain from until you do it with a personal trainer. There’s actually one kettle bell exercise that’s brand new, I just created it a little over a month ago. When I came up with the exercise I thought, this is a great movement with a ton of benefit, surely someone has though of it before me. I scoured the internet and it turns out that I am the first one to debut it on youtube, if I am wrong please let me know. I created it the Earthfit Lab, located in Habersham SC. If you train at EarthFIT then you probably be very familiar with this exercise 🙂
1)The first kettle bell exercises that I’m going to go through are the kettle bell swing variations. If you look at the first video that we have here, you’ll see me start by doing a double arm swing. So both hands are on the kettle bell, and I’m popping the hips keeping my back straight and letting my core and lower body do most of the work. Then I go to a one-arm swing, which is a progression of the double arm swing. And then switching arms is another progression. And then you can actually release the kettle bell in the air and grab it. Another progression is the kettle bell flips. So if you see, I’m flipping it around, and that’s for experienced kettle bell training and you shouldn’t do that unless you have worked with a personal trainer or taken a class. Especially if you can’t do the previous swings. And make sure you know what you’re doing. It can be a little bit dangerous, so have some practice before you go into that.
The next set of exercises that I’m going to show you are
- the kettle bell clean,
- the high pull,
- the high row,
- and the kettle bell snatch.
Those are the next four exercises in the second video. The first is a recti-linear is a straight clean. So I’m showing you a simple movement where you’re coming straight up from the ground, and then you catch it right about chest level. It is actually a little complicated at first and take some repetitions to get it down pat. The high pull – that’s with one arm it can be done with 2 arms which I also display with such grace :). And then I go into the high row, where you see a sort of swing motion, and almost row the kettle bell back. So that’s with the one arm as well. The next one I’m going to show you is the kettle bell snatch, which is rectilinear, meaning, I’m going straight up into a snatch. And then I show a curvilinear swing; we’re actually swinging it, and then throwing it up into a snatch position. Now those 4 exercises are progressions in the order-shown. You should master one before you move on to the next.
The next set of exercises that I show are a clean to a press. So it’s a combination of two exercises, where I clean it, and then I press. So this is throwing two exercises together which is great to maximize caloric burn and get the heart rate pumping. From there, I go into what I call a power bomb. I’m actually not even sure what this is called in kettle bell terminology. But I have two certifications, and I’ve been doing it for a little over five years now, and I am not sure they ever went over this kettle bell exercise during the certification process. I am not sure where I picked it up from or I would give that personal trainer credit. So then I go into Turkish get-ups. Turkish get-ups are great for core work. I’m showing one variation of this. There’s actually a couple of ways you can do this. And so you’re raising your body up off the ground, keeping your arm locked, your arm close to your head, and then repeat. So that’s great for core. And the last things that I go into is kettle bell lateral swing. This one takes a lot of core integrity and a little bit of skill to make sure that your shoulder isn’t compromise and the kettle bell doesn’t slam on your wrist.
Then, the drum role please… the walking lunge kettle bell swing that was created by myself here in the Habersham EarthFIT location. This exercise takes some serious momentum and flow to make it work but once you get this exercise down it is amazing for stability/balance as well as power and strength focusing on one leg and core.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
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