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13 Fitness Facts
Give your brain a workout with these fitness facts! If you've got any questions have a chat to your local Jetts gym Club Manager.
1. Jetts fitness test
If you are not assessing, you are guessing! It’s time to create a measurable starting point and train with purpose. Monitor your improvement by doing this test once a month. Ask a Jetts Club Manager for more information.
Mobility is important in order to have great form in the gym, like having full range of motion while running. Target areas that are tight and affect your bio-mechanics; such as the quads, calves and shoulders.
Light cardio has a positive effect on diastolic blood pressure and can also assist with joint mobility.
4. Pushing strength
Why is this important? We use “push” every day, from a shopping cart at the convenience store to putting away a heavy container on a high rack. Adequate strength in “pushing” movement patterns are essential in everyday tasks.
5. Strapped for time?
Tabata HIIT proves that you don’t need to train for hours to get results! Tabata protocol was introduced by Professor Tabata numerous years ago and is a form of High Intensity Interval Training (HIIT). A study on athletes showed that doing only 4 mins of Tabata daily had more improvement on their performance than a group that did an hour of moderate cycling daily.
6. What exactly is your core?
Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body
7. Sitting can cause bad posture!
Sitting, especially in front of a PC screen, can cause poor posture by creating thin long back muscles, tight chest, rounded shoulders, weak glute muscles and tight hip flexors.
8. TBS – Total Body Strength
Fitness enthusiasts and athletes alike have been overly committed to training the front side of their body; for example chest, abs and quads, also known as the mirror muscles. However, the back side of the body is just as important for functional and aesthetic reasons. Kettlebells not only train the back side, they promote coordination among all the muscles of the legs and lower back.
9. Tight chest muscles
Tight chest muscles keep the shoulders forward, which in turn prevents back muscles from aligning posture. Stretch out your chest to improve your posture and keep your shoulders back.
10. Aerobic capacity – what is it?
Aerobic capacity is the highest amount of oxygen consumed during high intensity exercise in activities that use the large muscle groups in the legs and/or arms; for example sprinting.
11. Fix your posture
Strange but true: the simple act of slouching can affect everything from your stress levels to your career prospects. Feel happier and healthier in under 10 seconds with these simple tips.
• Stretch out your chest and shoulders
• Sit up straight and relax your shoulders
12. Exhaust strong muscles before training them
Most people have reasonably strong legs, we use them daily to walk, sit down, climb stairs etc. If you are a seasoned trainer and need better results training your quads, it’s a good idea to exhaust them with a few overloading sets. For example do a set of 10 squats as heavy as you can manage, then immediately without any weight on your shoulders do a super set. In this set, repeat as many reps as you can, 40 plus reps would be an average range. Repeat this number of reps 3 times and then start your normal leg routine.
13. Prepare yourself for success
A plan is like a map. When following a plan, you can always see how much you have progressed towards your project goal and how far you are from your destination. How did you improve and what is your next step?