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Johnston Karate - Fitness 101

Johnston Karate - Fitness 101

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Published by cyriades
This is meant to be a concise article summarizing the benefits of exercise, plenty of advice and links to quality resources that will give you a good headstart, as well as a recommended exercise list at the end. If you would like to view a video demonstration of the exercises, point your browser to the link below -
http://www.youtube.com/watch?v=y23BJpLftM0
This is meant to be a concise article summarizing the benefits of exercise, plenty of advice and links to quality resources that will give you a good headstart, as well as a recommended exercise list at the end. If you would like to view a video demonstration of the exercises, point your browser to the link below -
http://www.youtube.com/watch?v=y23BJpLftM0

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Published by: cyriades on Jul 11, 2012
Copyright:Traditional Copyright: All rights reserved

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08/26/2014

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Fitness 101 – A Basic Tutorialhttp://owenjohnstonkarate.comThis is meant to be a concise article summarizing the beneits o e!ercise" plent# o a$%ice an$ links to &ualit# resources that will gi%e #ou a goo$ hea$start" as well as a recommen$e$ e!ercise list at the en$. ' #ou woul$ like to %iew a %i$eo $emonstration o the e!ercises" point #our browser to the abo%e website an$ click on the (Fitness 101( link. )ust keepin min$ that getting into shape an$ impro%ing #our liest#le habits *inclu$ing nutrition" rest" sche$uling" etc.+ take a long term" $iscipline$ approach. There are man# beneits to e!ercise" inclu$ing burning calories" ele%ating #our moo$" an$ heart $isease pre%ention. ,sing car$io training to impro%e #our itness also impro%es  #our circulator# s#stem" strengthens #our heart an$ lungs" impro%es bone $ensit#" which all help immensel# not just with other t#pes o e!ercise" but lie in general- Beneits to liest#le inclu$e impro%e$ moo$" stress / $epression relie" better posture" being able to all asleep &uicker" as well as sleeping more $eepl#.ot onl# that" strength training helps not onl# buil$ #our muscle mass an$ strength"  but also #our en$urance" an$ perormance o $ail# acti%ities such as liting" carr#ing" an$  walking. our le!ibilit# is also enhance$" which helps to pre%ent back pain" an$ pulling muscles. ot onl# that" e%en #our ligaments an$ ten$ons a$apt to training" an$ become stronger" an$ less prone to injur#. The a$$itional muscle an$ bone $ensit# gaine$ in training also help in re$ucing injur# to joints. The metabolism $einitel# gets a boost with eecti%e training" which results in impro%e$ bo$# composition. The en$ result will be more muscle an$less bo$# at. ore muscle $oesn(t necessaril# mean a big" bulk# look  but regular" eecti%e e!ercise will *as a rule+ result in impro%e$ muscle tone.2ince this is not meant to be a comprehensi%e article" keep in min$ that there is a lot more to un$erstan$ing itness than ' can con$ense into just a ew pages. utrition an$ liest#le changes are two important topics to consi$er when starting a new itness program.  Also" it(s a goo$ i$ea to join a local g#m where a certiie$ itness trainer can help #ou igure out the best options an$ routines. 3astl#" i #ou(re new to itness" #ou(ll want to get at least a  basic i$ea about nutrition" bo$# mechanics" an$ itness concepts. As such" eel ree to rea$ han$ selecte$ articles '(%e linke$ to rom m# Fitness 3inks page. 2impl# point #our web  browser to m# home page an$ click on 4Fitness 3inks5 near the top.http://www.johnstonkarate.com Also be sure to check out the blog below" which has plent# o ouTube pla#lists o martial arts an$ itness %i$eos that ' highl# recommen$.http://martialartspla#list.blogspot.com' #ou(re just starting out" ' recommen$ calisthenics" also known as bo$# weight training. 6alisthenics train the whole bo$# – muscles an$ joints. This means no e&uipment re&uire$" so #ou can practice the e!ercises an#where. 7racticing calisthenics buil$s unctional strength an$ muscle tone %er# naturall#. 't also boosts the metabolism. 8%en i #ou(re alrea$# in shape" easier calisthenics e!ercises can help train #our whole bo$#" strengthen an# weak areas" an$ rehabilitate joints.
 
' personall# teach m# own uni&ue approach to calisthenics" which is gi%en a general $escription in the article 47rogressi%e 6alisthenics or 2trength5. # approach is mostl# base$on 6on%ict 6on$itioning" which teaches training progressions that range rom eas# to insane ull bo$# strength. ' woul$ highl# recommen$ progressi%e calisthenics to an#one tr#ing to get into shape. 't(s an approach" not a set routine- 9nce #ou un$erstan$ the basic concepts" #ou
 
Fitness 101" page http://owenjohnstonkarate.com
 
can become #our own coach.Two other wa#s to buil$ strength an$ muscle are weights an$ machines. ' #ou $eci$e on either o these" start light" an$ buil$ gra$uall# o%er time. Beore starting a program" though" be sure to in$ a workout partner #ou trust" or %isit a local g#m an$ talk to a certiie$ itness trainer. ;ra$uall# intro$uce more protein into #our $iet rom natural sources" an$ supplements i nee$e$. *uts" grains" cheese" milk" %arious t#pes o protein pow$ers such as  whe# an$ creatine" etc.+' also recommen$ kettlebell training. <ue to the ballistic" ull bo$# nature o a kettlebell workout" it accelerates at loss" packs on lean muscle" an$ buil$s e!plosi%eness. =ettlebells help with car$io" power" spee$" muscle en$urance" stance training" mental toughness" eicienc# in mo%ement" an$ strengthening #our core. 2trength an$ stamina in the lower back" legs" shoul$ers" an$ grip also beneit. 6aution an$ proper orm must be use$ at all times with kettlebells – as such" seek out a &ualiie$ instructor beore starting.6hange up #our routines up once in a while i it helps #ou sta# moti%ate$. Also" what  #ou $o outsi$e o the g#m or e!ercise in general is just as important" such as making an# necessar# liest#le changes" as well as getting the right nutrition an$ rest. Alwa#s tr# to eat resh an$ $rink things like water" tea" gatora$e" ruit smoothies etc instea$ o so$as.' #ou want to bulk up" work up to hea%# weight an$/or har$ calisthenics e!ercises withlow reps. ' #ou want to tone up" #ou will want to start burning o an# unhealth# weight" whilealso buil$ing muscle in challenging strength sessions. The ke# is to burn more calories than  #ou take in. >emember to ha%e a small" nutritious meal ater a har$ workout" such as a protein shake an$ a piece o ruit. Also" alwa#s gi%e #our bo$# enough reco%er# time ater a  workout. o$eratel# hea%# to hea%# amounts o liting shoul$ be $one e%er# other $a# to allow time to reco%er. *?@ea%#? $epen$ing upon what le%el o training #ou are at.+ee$ to lose weight ;et out an$ get mo%in(- ;et an# kin$ o car$io #ou can it into  #our $ail# routine. <o laun$r#" some #ar$ work" walk the $og" whate%er- ;et on the bike" jog" take an aerobics class...The list goes on- Fin$ a rien$ to go outsi$e an$ get acti%e with  ha%e un with it-
Exercise List.
 3et(s look at some recommen$e$ bo$# weight" $umb bell" an$ curl bar e!ercises. >emember to set realistic goals  such as allowing a ew months to achie%e the right look. Feel ree to research other e!ercises as nee$e$ to help train or #our own personal perormance goals" an$ talk to #our itness instructor or i$eas on how to tweak #our routine.1. Basic warmups an$ stretches. armups shoul$ usuall# inclu$e joint rotations" whichoil up the joints" an$ some kin$ o aerobic acti%it#" such as skipping rope" walking" or jogging.  Aerobic acti%it# warms up #our bo$# temperature an$ increases bloo$ lowing. This helps to impro%e #our muscular perormance an$ (elasticit#(" which helps to pre%ent injur# *such as pulling a muscle+.' #ou $o not stretch correctl#" injuries can occur" so alwa#s start slowl# i #ou are new to le!ibilit# training. 2tart with a ew minutes o static stretching" which is use$ to stretch out the muscles while the bo$# is at rest" then mo%e onto $#namic stretching. >emember to $o light aerobic acti%it# such as walking or jogging an$ some more static stretching" at the en$ o  #our workout to cool $own the bo$#. Ciew the pages below or static an$ $#namic stretching  www.brianmac.co.uk/stretch.htm //  www.brianmac.co.uk/$#namic.htm

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