Holistic Fitness 101

Based on my experience as a trainer, I always remind and teach my client that anatomical adaptation is very important for them if they want to start the workout. This is because it is the main step of strength training. Its aim is to brace muscles and tendons for higher loads of the heavier Maximum Strength period. More workouts are performed at this time of year than at any other time when increased total body strength is a target, and other types of preparation are limited. If required, circuit training will attach an aerobic aspect to this phase — providing a double gain at a period when days are always small and outside activities are restricted. This is the guide of anatomical adaptation for you guys. Make sure to follow it correctly. If possible, get advice from a certified trainer. Anatomical Adaptation (AA) phase Total sessions/Phase 8-12 Sessions/Week 2-3 Load Select loads that allow only 20-30 reps Reps/Set 20-30 Speed of Lift Slow to moderate, emphasizing form Recovery (in m

When it comes to sports facilities, there are two very distinct features that distinguish all of them. Is the building an outdoor/indoor building? It is either / or in most situations, and is normally differentiated by the sports and events that you are hosting. However, few people will argue that an outdoor arena is more often a safer choice than an indoor sports venue.  When it comes down to it, indoor sports facilities don’t have to deal with weather or even the same level of maintenance that an outdoor facility does. Today I would like to share with you guys about the benefits of indoor facilities.  1 .   Indoor Facilities Are Climate-Controlled It is a big plus for athletes. Playing or practicing in excessively hot or cold weather is more difficult than playing or practicing in controlled weather. This is true for clubs, coaches, and fans alike. Sports and workouts will not be canceled due to rain or snow as long as the game is indoor. Many activities are impossible to get indoors

There are five exercises that are essential for functional fitness. Functional exercises are those that allow a person to perform the daily activities of life with optimum ease. Everyone needs to do them, beginners, seniors, and the best athletes, in order to perform at our best. They are compound exercises that work all of the major muscle groups in the body and you can do them. 1. Squats Squats are a simple exercise but often performed with poor form. Here's how to do them correctly: Start with your feet hip-distance apart. Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair. Your knees and lower leg should form a 90-degree angle (if you can't get to 90 degrees without compromising your form that's OK). Make sure your knees do not go over your toes. Raise up and start again. Do 10 reps, three sets, two to three times a week. 2. Lunges The working leg should be forward, the back leg hip-distance apart, and in a split stance. 

Nutrition is probably the single most important thing when it comes to nailing your body composition goals. Without a solid nutrition plan set in place, the chances of you dropping that extra body fat or increasing your muscle mass are slim. Diet Planning  - Here are a few simple practices for a healthy diet plan. Choose a variety of foods from each major food group to ensure the intake of adequate amounts of calories, protein, vitamins, minerals, and fiber. Choosing a wide range of foods also helps to make meals and snacks more interesting. Adapt the meal plan to meet specific tastes and preferences. For example, a serving of grains doesn't only mean a slice of wheat bread. It can be wild rice, whole-wheat pasta, grits, bulgur, cornmeal muffins, or even popcorn. Combine foods from different major groups. For example, create a meal of (1) tortillas (grain group) and beans (meat and beans group), or (2) fish topped with fruit salsa served with steamed vegetables over pasta. Select m