Category Archives: Women’s Sports Training

Oct 27 2009

Get Your Butt In Shape With Plyometrics!

Plyometric workouts will shape your butt, thighs, hips and legs and burn more fat because plyometrics are very intense!  Shorten and intensify your workouts with jump training (plyometrics)!  Plyometric workouts also burn more fat and calories during and after your workout!

If you’re having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.

Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.

Try this jump training workout (take little or no rest between exercises):

–jump rope, two feet, full speed, 1 minute
–squat jumps, 10, full speed
–lunge jumps, 10, full speed
–depth jumps (off knee-high platform), 10
–tuck jumps, 10, full speed
–jumping jacks, 30 seconds, full speed

Rest 1 minute between circuits. Repeat the circuit 2 more times–20 minutes total workout time. Take more rest between exercises or circuits if needed.

Try plyometrics to burn more fat!

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“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Oct 24 2009

Don’t Run Like a Girl!

Don’t run like a girl, run like a girl with correct running mechanics!  If you want to improve your running speed, running efficiency and reduce injury risks, you must first master the basic mechanics of running.  Running mechanics have three main components: Posture, Arm Action and Leg Action. Listed below are some key checkpoints of proper running mechanics:

                                                                                                        

Checkpoints for proper running posture:

1. At maximum speed, the head should be held high. Also, the head should never sway from side to side and the jaws should be relaxed.

2. The head should be in line with the torso and the torso should be in line with the legs at all times.

3. There should be a slight body lean when starting and accelerating. At maximum speed, which usually takes about 4-5 seconds, the body is more straight up with tall hips.

4. The feet should be dorsiflexed (pointed up) at all times except when striking the ground. Feet should strike the ground on the balls of the feet.

Checkpoints for proper arm action:

1. Use the shoulders (and not the elbows) to pump the arms as fast as possible. The hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.

2. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.

Checkpoints for proper leg action:

1. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.

2. The knee raises up to where the thigh is almost parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).

3. At top speed, the drive (pushing) leg should be fully extended to the ground.

It’s a good idea to practice running mechanics before, during and after workouts.  Now, run like a girl with correct running mechanics!

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Sep 23 2009

Get A Leaner Body With Sprinting

Sprinting is one of the best exercises to give you a leaner body!  Sprinting is a full body, full speed exercise that will “fire up” up your bulkier fast twitch muscle fibers and burn fat  like crazy!  Fast twitch muscle fibers are responsible for giving your body more shape and definition.  Just look at any sprinter’s body!

While you may not be a sprinter, this type of running will help you get your best looking body!  Just run as fast as you can!

Running sprints will also make you faster!  If you run alot of long distances, you will not get faster!  You will also use more slow twitch muscle fibers when running long distances.  Slow twitch muscle fibers won’t shape and tone your body the way you want!  Run sprints at the beginning of your workout when you are fresh. Rest 1 minute for every 10 yards sprinted.  So, if you are sprinting 60 yards, rest 6 minutes between sprints. You need to run each sprint with maximum effort in order to get faster!

Improve your running mechanics to prevent injuries and make your training more efficient.  Wasted motion can burn alot of energy during your workout.  You should practice running mechanics every day.

Get My Fitness Hut’s 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Check out my other great blogs:

My Fitness Hut Blog  has been recognized by Stanford University Wellsphere as a Top Health Blogger!  Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes!   The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare!  It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

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