Outdoor Exercises using Stairs and a Resistance Band

July 12, 2012 by Leave a Comment
stairs

Hey All! Here’s another set of exercises for the park. Try them out and tell me what you think! The photos for this workout were taken at the Constable Ezio Faraone Park 11004 - 97 Ave NW, Edmonton, AB. Intervals: Instead of repetitions, try intervals of 30 to 45 seconds of the  resistance exercises and 15 seconds of recovery. For the stairs portion, starting at the top at the park, down the first flight is for beginners. Down the 2 flights intermediate and down all the way to street … [Read more...]

The Benefits of Max Strength

July 6, 2012 by Leave a Comment
Chris Tse 1 Rep Max Blitz Conditioning

Max strength has more benefits than just gaining strength; max strength decreases in injury by developing stronger connective tissue and denser bones, and you will burn more calories when you're not working out (since even resting muscles burn calories). Max strength increases activity in the endocrine system and helps blood flow throughout the body, all while you're increasing performance and your neural drive (increasing number of motor units firing vs. resting units). Max strength also helps … [Read more...]

4 Easy Exercises You Can Do Anywhere!

July 5, 2012 by Leave a Comment
jab cross 2

Hi!  I'm Paul O'Brien, one of the personal trainers from Blitz Conditioning.  I thought I would give you a set of exercises that you can do anywhere, try them out and tell me what you think! Intervals: Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds. Sets: Try and perform all these exercises one after the other 3 to 5 times. Frequency: Do these … [Read more...]

4 Exercises you can do Outdoors, in a Playground, on a Swing! Part 2

June 28, 2012 by 2 Comments
pike 1

Hey All! Here’s another set of exercises for the park, for these exercises you may want a mat or towel. Try them out and tell me what you think! The photos for this workout were taken at the playground beside the Kinsmen Sports Centre 9100 Walterdale Hill Northwest, Edmonton. Intervals: Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds. Sets: Try to … [Read more...]

VO2 MAX What Is It? How Do You Find It?

June 22, 2012 by 3 Comments
BorgScale

To start this off a little physiology lesson on what V02 max is. VO2 max is measured in ml/kg/min  (millimetres per kilogram per minute), it measures the maximum amount of oxygen your body can use per minute. This is not the max speed your body can run at, but the top speed where your body is still using oxygen within the muscles to help produce energy and not using stored energy. Now how to find your VO2 max. What you will need is a treadmill, heart rate monitor, good running shoes, and … [Read more...]

4 Exercises you can do Outdoors in a Playground, on a Swing!

June 21, 2012 by Leave a Comment
spit squat 1

Hey All! Here’s another set of exercises for the park, for these exercises you may want a mat or towel. Try them out and tell me what you think! The photos for this workout were taken at the playground beside the Kinsmen Sports Centre 9100 Walterdale Hill Northwest, Edmonton. Intervals: Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds. Sets: Try to … [Read more...]

4 Exercises You Can Do Outdoors at a Park

June 14, 2012 by 1 Comment
Chin Up 1

Hey All! Here’s another set of exercises that you can do anywhere, try them out and tell me what you think! The photos for this workout were taken at the playground beside the Kinsmen Sports Centre 9100 Walterdale Hill Northwest, Edmonton. Intervals: Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds. Sets: Try to perform these exercises one after the other … [Read more...]

Many Faces of Resistance Training IV: Technique

May 25, 2012 by Leave a Comment
weight-training-for-speed

Here are some helpful techniques to deploy when you can not quite finish the set, or to help increase strength. These techniques can applied to any of the systems that I have previously discussed. Depending on the results you want out of your work, try some of these different techniques in your workout. The first is the the Cheating Technique which is fairly popular among body builders. This is used to help lift heavier weight, about 10 to 20lbs more. This is achieved by breaking strict form … [Read more...]

4 Easy Partner Exercises You Can Do Anywhere

May 17, 2012 by 1 Comment
IMG_0290

I thought we would try something a little different this week, a buddy workout. Grab a friend and a pair of resistance bands and give it a go and let me know what you think!  All you will Intervals: Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds. Sets: Try and perform all these exercises one after the other 3 to 5 times. Frequency: Do these exercises … [Read more...]

The Many Faces of Resistance Training Part II: Systems Continued

May 11, 2012 by 1 Comment
resistance-training

Last week, I introduced you to the basics of resistance training. This week, we’ll dig deeper into the Multi-Poundage System (local muscular endurance), the Super-Pump System (increasing size), the Triangle System (increasing/decreasing weights), and the Breakdown Training (muscular endurance for beginners). Unless you’re using a machine, you may need one or two spotters for the Multi-Poundage System. You want to use a weight that you can perform 4-5 reps with; you’ll follow this with … [Read more...]