Beginners Basketball Workout Routine

In order to play basketball you must be in top shape. From power to speed, you must spend some time in the weight room to improve your game. Working is something all basketball players must consider because talent is nothing if your not in shape. Nutrition is very important for a healthy workout. You must learn about what you should eat. You can either eat 3 big meals or 6 small meals a day. Eat, eat,  and eat! Here is a simple workout that I used during the basketball season and in the off season. Making time to workout is not an easy task, so therefore every workout should be one that you can benefit from. The number of sets and weights each week is key. You must increase weight over the weeks. You want an incline not a plateau. Here is an example of a four week plan that should be repeated with heavier weights after the four week period: Week 1: 6-8 reps with 4 sets. -Muscle Mass- Week 2: 12-15 reps with 3-4 sets. -Muscle Definition- Week 3: 1-3 reps with 5 sets. -Power- Week 4: 8-10 reps Make sure you don’t over work yourselves because you can hurt your body but you can also see no improvement. Workout 6 days a week with one day rest. Also do every exercise with correct form. Day 1 (Monday):

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Where to start?

Hey guys, just started this blog today and I’m wondering where to begin… I guess I’ll start by discussing what I will, and won’t talk about in these following posts.

Will: I will discuss (from my very limited experience) things such as workout routines, how to get started, whether you should go to a gym or not and what to do when you travel.

Won’t: I will not talk about dieting. I do believe we need to eat healthy, but to me “diet” is a naughty word. The main reason I won’t talk about healthy eating habits (although a very good thing) is because I don’t know that much about it… because I’m not very good at eating healthily (yeah I know, I’m not setting a very good example).

P.S. I hope whoever reads my blogs will enjoy them or at least learn something from them. I hope I can stick to this (my goal will be to post something new at least once a week). I am completely open to suggestions and constructive criticism, I would be very thankful for any help or ideas.

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Some Healthy Holiday Tips

Well, the Holidays are almost upon us and if you are anything like me…you are thinking about some of those delicious holiday treats and holiday gatherings with family and friends.  Almost every event that you attend over the next several weeks will tempt your will power!!

With all of the holiday hustle and bustle, exercise is often one of the first things to be cut from your busy routine.  But remember even walking as little as 10 minutes a day can have a beneficial effect on your blood sugar, blood pressure, waist-line and cholesterol numbers. How about taking a little walk before company arrives or before you leave for that holiday gathering?  Even 10-15 minutes out enjoying the holiday decorations will rejuvenate you and burn some calories.

Physical activity is not only good for you physically, but it is also good for stress relief.  Here are some holiday/ winter time activities to consider:

 Heart Healthy Activity Tips:

1)    Participate in outings that involve physical activity like skiing, sleigh riding, ice skating and walking.

2)    At the shopping malls park in the furthest spot from the store to increase your walking.

3)    Go window shopping and enjoy the holiday decorations. Take your pedometer with you and count your steps.  Aim for 10,000 steps per day!

4)    Dance at holiday parties.

5)    Schedule exercise/physical activity into your daily routine. Exercise increases your energy level!

6)    Take the dog for a walk and enjoy the holiday decorations in the neighborhood.

7)    Go Christmas caroling (again walking is one of the best exercises).

8)    Cut down your own Christmas tree.

9)    Take the stairs whenever possible instead of elevators and escalators.

Don’t get frustrated if you cheat on your diet or miss some of your exercising this holiday season, remember tomorrow is another day and New Years is just around the corner.  Consider setting a healthy but “realistic” New Years resolution.  Happy Holidays!

Visit www.heart-strong.com for more health and wellness tips.  Looking for a healthy stocking stuffer or small gift for a co-worker, friend or relative check out our two heart healthy books “Take Charge: A Woman’s Guide to a Healthier Heart” and “Take Charge: A Man’s Roadmap to a Healthy Heart” available at www.heart-strong.com or www.amazon.com

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Getting back on the fitness train - if I can do it, so can you!

 

Okay gents, after an overextended hiatus, I am back on the workout (and blogging) horse again!  In the past several months, I let life get in the way.  I made excuses.  I stopped eating right.  I did some exercising, but I wasn’t pushing myself – I was just going through the motions.  The gym I belonged to was getting too expensive for my budget so I let my membership run out.  Needless to say, all my hard work began to reverse itself.  Before I knew it, I was getting rapidly out of shape again and had put on about 15 pounds.

 It took me a bit to get motivated.  The excuses kept coming – “I can’t afford to join a gym.”  “I’ll pay but I won’t end up going.”  “I’m too tired when I get home from work.” “The gym is always so crowded when I get there.” I was constantly sabotaging myself over and over again.

 So, what happened?  One day I woke up, looked in the mirror, got a bit disgusted and made a commitment to do something about it.  I was not happy with what I saw, and knew that I was the only one that could do anything about it.

 Coincidentally, my buddy’s fiancée had gotten him a 3 month membership to a different local gym so I went and checked it out.  It wasn’t overcrowded during after work prime time (5-7pm), fairly clean, had everything I needed, and I’d get a discount for joining with a friend.  So I decided to go for it and sign up for a year membership.

 That was 5 weeks and 12 pounds ago, and I haven’t looked back!  So how did I do it?  I did it by slowly creating new, healthy, permanent lifestyle habits.  I’m going to revisit everything I did to get where I am and what I plan on doing to keep going.  Maybe I’ll even help you to find your motivation, too.

[Via http://gianmarioiulianella.wordpress.com]

Frugal and Fit and Busting a Move

Well it has been awhile since I updated my blogging friends on how goes my journey on being a faboulous frugal and fit 45 year old mom who is ready to bust a move.

Well I have been exersicing some but not getting to the gym near enough.

I have been drinking lots of water which is good for this mom who was and is a Diet Coke addict.

Two weeks today I will be 45! Yes, I am a Christmas babe.

Now as I wrote here about a month ago I signed up for an event called Bust a Move. It is a huge fundraiser here in Nova Scotia that will help this community get a much needed first rate Breast health center.

Each woman who signs up has to raise $1,000…yes I said $1,ooo

The $1ooo is for a great cause and I think most of know at least one person effected by breast cancer. For me this is rather personal as I bust a move in memory of my grand mother who fought this dreaded illness. My grandmother died a few years ago now as the cancer spread throughout her body. So I am bringing her strength and courage along with me.

Now if you would like help me reach my $1,000 goal (maybe as a birthday prez for me) you can:

1.donate on my personal page or

2. Purchase a Food for Boobs Cookbook here. At $20 plus shipping this cookbook makes a great gift and you get to help Nova Scotia get that first rate Breast Health Center. The book was put together with recipes from a number of the #halifaxchicks on Twitter.

3. I am part of the #halifaxchicks team and well one of the fundraisers we are doing is a raffle. You make a $10 donation and your name goes in the draw for a bunch of great local treats. IF you are in Halifax this is the deal of the month! You can get a ticket here.

[Via http://commoncentsmom.com]

Bugar ala Pembalap Formula 1

Michael Schumacher

Michael Schumacher

Walaupun pembalap Formula 1 kerjanya hanya duduk di dalam kokpit selama kurun waktu kurang lebih 2 jam tetapi 20 orang pembalap tersebut ternyata termasuk dalam kelompok atlet-atlet terbugar di bumi ini. Walaupun mereka tidak bergerak seperti berlari, lompat, ataupun berenang tapi seorang pembalap Formula 1 sangat dituntut sekali untuk mencapai kekuatan fisik yang sangat prima bahkan lebih dan stamina yang mumpuni untuk bisa bertahan di dalam sebuah mobil dengan kecepatan hingga 350 km/jam.

Saat sekarang untuk mengendarai sebuah mobil Formula 1 moderen seorang pembalap bukan hanya dituntut keahlian alias skillnya saja tapi berbanding lurus dengan kebugaran fisik sang pembalap tersebut karena tanpa kebugaran maksimal tersebut sangat mustahil seorang pembalap F1 mampu bertahan didalam “ruang kerja” sempitnya yang hanya seluas 52 cm X 85 cm dalam kecepatan yang tinggi dan konstan.

Heikki Kovalainen

Lewis Hamilton

Apalagi pada saat pengereman yang sangat keras dan melibas di tikungan cepat dengan system aerodinamis seperti saat sekarang adalah saat-saat dimana pembalap F1 akan mengalami gaya yang paling berat yaitu sebesar 5G. Peristiwa ini sangat berpengaruh kepada seluruh tubuh terlebih-lebih pada bagian leher dan dada.

G-Force adalah sebuah istilah yang jamak dipakai untuk menjelaskan tentang dampak gaya gravitasi bumi yang menimpa seorang pembalap Formula 1, utamanya ketika menempuh tikungan. Konsep G-Force adalah ketika seorang pembalap melintas di tikungan, maka kepalanya akan terlontar keluar dari bentuk busur tikungan itu. Ini disebabkan oleh gaya sentrifugal yang bekerja berkebalikan dengan arah tikungan.

Namun demikian, G-Force juga bekerja pada saat pembalap melintasi trek lurus dengan kecepatan tinggi. Tubuh pembalap akan tertekan ke belakang sebagai akibat dari gaya gravitasi. Umumnya, seorang pembalap F1 mampu menerima gaya G-Force hingga maksimal 4-5 G.

Untuk manusia normal, tekanan (g-force) sebesar itu hampir jadi tidak pernah dialami atau kalaupun pernah mungkin pada saat menaiki roller coster. Tapi sebagai catatan pada saat manusia menaiki roller coster manusia tersebut hanya sebagai passenger (penumpang) dan hanya berlangsung sekian menit saja. Tapi sebagai pembalap F1 tekanan G tersebut harus diterima selama kurang lebih 2 jam dan hebatnya mereka yang mengendarainya.

Catatan penting lainnya adalah pembalap F1 memiliki detak jantung yang lebih cepat dibandingkan atlit-atlit lainnya dengan rata-rata mencapai 170 bpm (beats per minute) hingga puncaknya bisa mencapai 190 bpm. Coba bayangkan dengan manusia normal seperti kita yang hanya berdetak sebanyak 60 bpm?

Fitness

Untuk itu, biasanya pembalap F1 melakukan latihan-latihan kebugaran (fitness) yang sangat serius dan sering setiap harinya dimana konsekuensinya mereka harus siap kapanpun juga untuk selalu berada di “ruang kerja” nya tersebut.

“Memang sangat berbeda dengan olah ragawan lainnya karena kita dilatih untuk tetap konsentrasi selama kurang lebih 2 jam dalam kondisi detak jantung kita sebesar 170 bpm,” terang pembalap Toyota Panasonic Racing Team Timo Glock. “Benar-benar beda sekali. Makanya kita harus selalu tampil bugar sebagai seorang pembalap F1,” tambah Timo.

Tuntutan kebugaran seperti itu hanya akan tercapai apabila dilakukan pelatihan khusus yang terencana. Seperti diungkapkan dokter khusus tim Toyota Riccardo Ceccarelli, “Detak jantung yang sangat tinggi tersebut hanya akan diperoleh melalui latihan aerobic yang ketat. Mereka melakukan jogging, cycling, dan semua latihan yang melibatkan area aerobic. Latihan lanjutannya adalah konsentrasi pada leher. Mereka harus fokus pada bagian leher karena setiap tikungan leher akan menerima beban sebesar 20-25 kg dan tentunya kekuatan pada bagian atas tubuh.”

Tapi ini bukan hanya pada kebugaran fisiknya saja yang penting dalam balap Formula 1. Untuk selamat mengendarai mobil F1 dalam kecepatan 350 km/j juga membutuhkan konsentrasi yang sangat tinggi serta mental yang kuat pula.

“Kemampun otak tersebut layaknya seperi otot yaitu dapat dilatih.” Menurut Dr Ceccarelli, dia menawarkan program pelatihan kepada pembalap Jarno Trulli dan Timo Glock kesempatan untuk tetap berada dalam kondisi prima dengan program komputerisasi. Dia telah mengembangkan program simulasi yang dapat melakukan tes dan pengembangan, waktu reaksi, multi tasking dan kepekaan terhadap lingkungan sekitar.

”Kami sudah menggunakan latihan persiapan mental dengan beberapa simulasi tersebut selama beberapa tahun belakangan. Saya dapat melakukannya dirumah atau pada saat race weekend dengan menggunakan komputer. Ini merupakan bagaimana kita menjaga konsentrasi selama balapan dimana sangat sulit karena mobil F1 itu sangat cepat sekali,” menurut Jarno Trulli.

Penelitian banyak menunjukan perbedaan bagaimana pembalap F1 memiliki respon terhadap kondisi ini. Seperti contoh, waktu pembalap bereaksi menekan tombol pada saat start dimulai sebenarnya sama saja dengan waktu reaksi manusia normal tapi sang pembalap untuk melakukan hal tersebut ternyata hanya menggunakan energi yang lebih sedikit dari otaknya.

”Perbedaanya adalah pembalap sangat efisien sekali dalam me-manage kemampuan tersebut sehingga otaknya bekerja dalam kondisi yang sangat ekonomis dibandingkan manusia normal,“ jelas Dr Ceccarelli. ”Berarti pembalap dapat ’bekerja’ lebih lama di dalam kokpit dibandingkan manusia normal dan itu adalah hal penting yang harus kita perhatikan dalam sebuah program pelatihan kebugaran.”

Lebih dasyat lagi pada saat system traction contol dan engine brake dihapuskan tahun ini, setiap pembalap sekarang menghadapi kondisi yang sangat ekstrim pada tubuhnya dimana harus tetap konsentrasi menjaga mobil yang berkekuatan 800 hp.

Dr Ceccarelli menjelaskan, ”Dari seri-seri awal tahun ini dibandingkan tahun lalu, kami melihat detak jantung pembalap bertambah 5 hingga 10 bpm dan saat sekarang pembalap lebih banyak berkeringat artinya pembalap sekarang lebih banyak terlibat dalam situasi berkendara. Dan kami melihatnya ini bukan pada masalah fisik saja dan sisi mentalnya juga yang banyak mengkonsumsi energi.”

Jadi, pertarungan bukan hanya di lintasan saja tapi pertarungan menjadi pembalap yang paling fit tentunya memiliki peranan yang tidak kalah penting juga. Mungkin nantinya bisa dimasukan poin kompetisi buat pembalap yang paling bugar setiap musim dengan cara mengukur poin-poin pentingnya.

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