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beginners guide to fitness

A Beginner’s Guide to Plyometrics

Plyometrics are a specific and intense type of exercise designed to produce fast and explosive movements usually to improve athletic performance for sports.

Plyometrics, or jump training, is a unique form of training because unlike traditional resistance training where reps are slow and methodical, the muscle is loaded, usually with your own body weight, and then contracted rapidly, to not only build muscle, but increase strength, elasticity and reaction time so you can jump higher and run faster.

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Beginner’s Guide to Metabolic Resistance Training

Metabolic resistance training is a variation of circuit training designed to ramp up your metabolism not only during the time you are working out, but for hours afterward to maximize calorie burn and results.

Resistance training coupled with few and shorter rest periods not only taxes the muscles of the body, but the cardiovascular system, giving you an all around, full body workout. “The routine usually consists of both functional movements and traditional movements, as well as any exercise that gets the job done in sequences or circuits to stimulate metabolism. It is designed to serve metabolism not destroy it. Therefore, the training actually enhances your long term health as well, instead of hindering it,” says Tana Gabrielle, a NASM CPT and Holistic Lifestyle and Nutrition Coach.

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Beginner’s Guide to Barefoot Running

There has been a ton of research done over the past few years on the benefits of running barefoot. Some studies have shown that running in shoes somehow weakens the small muscles of the feet as well as the tendons, ligaments, and natural arches of the feet. Several experts agree that running barefoot can improve your feet’s biomechanics and prevent the risk of injury.

If you do decide to run barefoot, start with short runs and slowly progress to longer runs over time. This will help strengthen the supporting muscles, tendons, and ligaments as well as prevent overuse injuries. I recommend starting with a 10 – 15 minute walk for the first couple exercise sessions then progressing to longer runs, which will allow your feet to adapt to the current workload. Good luck!
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Beginner’s Guide To Circuit Training

Circuit training is one of the most efficient styles of exercise. It is designed to keep your heart rate at an increased level while using a variety of different exercises or movements to target the desired muscle groups. Circuit training is a perfect way to maximize an intense workout in little time.

Circuit training can be performed with a set amount of time or set of repetitions. Either way is beneficial! Most circuit training sessions range from about 10 to 12 exercises (completed in 30 to 60 seconds) in sequence with a 30- to 60-second rest period. However, it is also a good idea to pick a weight and perform as many repetitions as possible (keep track of weight and repetitions performed for progression purposes), then rest for 30 to 60 seconds, and move to the next exercise or station.

Set a goal and try to beat the previous day’s repetitions. This will keep you motivated and prevent you from falling off the wagon.

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Beginner’s Guide to Muay Thai

Muay Thai, the “Art of Eight Limbs,” is one of the deadliest forms of martial arts. It’s called the Art of Eight Limbs because it incorporates striking with hands, elbows, knees and shins to knock your opponent out or strike them into submission. Boxing, for instance, uses two points of contact (both hands) and many other forms of martial arts use only hands and feet.

Muay Thai was developed in Southeast Asia, but it has spread across the world with the popularity of mixed martial arts on television. Muay Thai is the stand up base for MMA fighting. It was once called the martial art of the kings because of the fact that in 1914 the sons of King Sen Muajng Ma fought until their death for the throne of their father.

Muay Thai has a heavy focus on body conditioning, designed to promote a high level of fitness necessary for endurance in the ring. In fact, the most important aspect in training in Muay Thai is extensive endurance. Cardio, strength, muscle gain and definition, plus fat loss are crucial to a fighter’s survival. Training regimens include running, shadowboxing, jump rope, medicine ball, weight training, and exercises to strengthen different areas of the body, including abdominals.

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