Fitness Success Habits

Fitness Success HabitsAre you dissatisfied with your current training program? Are you not achieving the results you had hoped for when you started training? If you are you stuck on a fitness plateau and are in need of some tips on how to start seeing progress then keep reading.

I am sure you want to see results from your training program (why would you do it if you didn’t want to see results, right?). You can start seeing measurable results again and break through those training plateaus by incorporating one or more of the following success habits for successful gym training;

Set clear goals: Unfortunately a lot of people head to the gym without clearly identifying what it is exactly that they want to achieve. I suggest you nail down a specific goal to train for.

Have a plan: Now that you have a compelling goal to train for you need a plan. I hang out in gyms a lot and most of the time I see people wandering around the gym with no plan at all. If people do have a plan that they are following, often times the plan is not appropriate for that individual. The best advice I can find is to get an individualized plan suited to the goals you have laid out.

Use progressive overload: “If you do what you have always done, you will get what you have always gotten.” You need to progress in order to make your body change. This is a key habit that should be followed when it comes to training the human body. In order to see the physical changes you are looking for, you want to focus on improving from workout to workout. You can perform one or more reps than last time, lift a slightly heavier weight, and do the same amount of work in less time. The key is to challenge the body by progressively and systematically overloading the body in an intelligent manner.

Utilize planned variety: On average, the typical individual will adapt to an exercise program in 3-6 weeks. If you have been following a specific routine and you are not seeing results, then it is probably time to start mixing things up. You can change all kinds of things to get some needed variety in your program.

You can change the overall format (switch to circuit training, supersets, etc.), change the number of sets, change the number of reps per set, change the rest periods between sets, change the exercises you are using for a given muscle group, change the grip or hand position, and you can even change the speed of movement for the exercises. The options are almost unlimited so don’t bore your muscles with the same old exercises with the same old 3 sets of 10 repetitions. Variety is the spice of life and a key factor in seeing continued progress.

Motivating the Students in Physical Education Class

Every physical education teacher should able to motivate their students by constantly challenging them and encouraging them to reach their physical goals. A physical education teacher must perform their own professional development to stay current with the times and learn new techniques to motive their students. The five tips below are simple, yet many physical education teachers do not stress on a daily basis.

Be willing to gain more knowledge: As a physical education teacher you to be interested in learning about new activities and games, plus incorporates them into their lesson plans. A teacher that is never satisfied with gaining knowledge is a good teacher. As a physical education teacher you should never be satisfied with teaching the same skills over and over again, year after year. You should research and find new games to bring into your class. By bringing in new games it will not only broaden students’ knowledge of new skills, but they will also have fun learning new and different skills.

Be encouraging: This enables students to help increase confidence and decrease doubt and failure. This is important because as a teacher you should want to build up your students’ confidence. When you encourage your student and tell them that they did a great job in performing a certain skill, it will motivate the child and help build their confidence and improve their overall self-esteem. The opposite is criticizing a student. By doing this you are destroying a student’s confidence. If you tell a child they did a horrible job performing a skill, not only will destroy the students’ self-esteem but you will also decrease their willingness to participate in your gym class. And that should not be the goal of any physical education teacher.

Be passionate about teaching: It is important to be passionate about what you teach. If you are not passionate and giving it your all, the students will pick up on that. It is important that your students can see how passionate you are about physical education, and in return they can become passionate as well and want to live a active and healthy life.

Stay organized: Being organized is an extremely important skill for a teacher to have. If you are going to teach a lesson on the volleyball set, it is important to have an organized introduction, fitness activity, and at least three setting activities thought out and planned out ahead of time so that the class runs smoothly and effectively.

Keep an emphasis on safety: The safety of your students is one of, if not the most important thing you can emphasize. A physical education teacher always needs to be focused on injury control. You want your students to have fun, but you also want them to have fun in a safe and orderly environment. It is important that you establish safety guidelines to your students, and they are aware of the consequences if they do not follow those rules.

Riding the Wave with Surfing

SurfingSince its heyday in the 1960’s, surfing through the ocean has become a popular past time. Riders love to pound the surf with their waxed boards and ride large waves into the shore.

As like any sport, there is risk associated with surfing. Surfing implies that a rider can successfully use their arms and legs to maintain balance upon a surfboard as the wave begins to swell and crest.

Most beginners will enjoy this sport because the cost of getting into surfing is relatively low. A good board can cost $200 – $ 1,000 depending on the material it’s made from. Many beginners can buy a good board used and can take up the sport at a nearby beach. Before you begin, there are several things you should learn.

How to keep your board nearby should you wipe out

How to swim out towards an incoming wave

What to do should you collide with another surfer

What conditions are right for surfing and which ones are dangerous

Surfers should know how to swim. It’s the basic necessity to keep you afloat should you go out too far or if you lose your board on a wipe out. Most surfers start out on their boards flat on their stomach and begin to kneel into a crouching position as they approach a wave.

Upon reaching the swell of the wave, they should be in a upright position heading into the ebb or top of the wave. As soon as the reach the top they begin to navigate through the remainder of the wave using their feet to steer into the cresting tide. Usually most surfers ride a wave from right to left.

There are times when a surfer can get closer to another surfer and collide. Try to remain as far away from swimmers as possible and keep a clear 180-degree view as much as possible to avoid dangerous situations. Know exactly how far you are from the beach at all times. There are times when surfing is at its premium right before a storm or when currents are at their strongest.

During this peak time, it is good to exercise caution for your own personal safety. Depending on how warm the water may be you may have to be concerned with sharks. Although a shark attack is considered rare, there is always a possibility in some regions.

Surfing has become so popular that there are various spin-offs of this sport including windsurfing and kite surfing, which allows the user to reach heights of 20′ above the ocean. Depending on the location wave swells can grow upwards of 15-20′ high; so the more experience you amass the more challenges you will seek.

All beginning surfers should take at least one or two lessons to get the basics down. In no time at all you will be hunting the monster waves and hanging ten with the best of them.

Surfs up!

The Importance of Health Screening in Training Program

Health ScreeningFor people who have decided to hire a personal trainer to help them with their workouts. If the trainer is reputable and following proper certified techniques he/she will probably ask that you go through a Health Screening exam before begging your program.

Many people resist this essential part of their training program because they feel it is unnecessary or that it will be embarrassing for them, however, these worries are untrue and skipping your health screening can result in a lower quality program design or even an increased likelihood for injury on your part.

There are many reasons to perform a health screening, both for you and the trainer such as;

To identify possible health conditions and risk factors that could place you at risk for certain activities

A thorough health screening can help a trainer to decide what activities and exercises should be included in your workout. Often they can provide modifications to those exercises which may have caused you trouble in the past.

It is often required by many clubs for legal reasons

It helps you and your trainer to communicate your needs and concerns

An analysis of your health history is often the primary tool for developing a safe exercise program. Generally a health history form will be filled out and will cover information such as your demographic (age, sex, occupation, etc.), exercise history, health risk factors, medications, recent illnesses and injuries, surgery history, and family medical history.

Once your trainer has examined the results of your questionnaires it is possible that they will find a potential or underlying problem which can be a significant risk factor when starting an exercise program. In these cases they may recommend that you get a referral or clearance from your physician. This is for your safety and in many cases is required by the health club or the trainer’s insurance, so don’t blame the trainer.

Participating in a health screening with your personal trainer is very important and if he/she does not ask you to take one, you may want to consider the qualifications of your trainer.