What is this Thread About?
This thread is all about physical fitness. This thread will be having information from different sources colllected by the author and used by the author to test the effectiveness of the exercise program. This thread is for people who would like to pitch in a short workout through anytime of the day in order to live a healthy and active lifestyle. The author of this thread hopes that the information contained in this thread mau be able to help a lot of people in getting fit, losing weight or gaining muscle as well as improving flexibility.
No Time For Exercise?
The phrase above is the usual excuse I hear from people whenever I ask them why they don't workout. Admitedly, this one was one of my excuses too after I stopped training for my marathon varsity since college life was somehow hectic and all (yet I got time to play video games...). According to some studies, an average person would watch TV within 2 to 4 hours a day. Well, the time as we face the computer can be inluced here too. So what I did is I made a research on the possible workout that some people can do in less than 8 minutes. Yes. Less than 8 minutes. Okay to cut the story short, here's what Ive found out:
Author's Note: Although this exercise has been proven to be effective in fatloss that raises the roof, it is still advised that a person still consults a doctor before doing any type of exercise program. Before you read on, I would like to warn people with heart ailments to have great care in doing this exercise for although this program may take a short time to finish, its intensity was also proven to result in a heart attack or stroke in some people who hurriedly taken the program without the doctor's advice. The author will be updating this thread in order to provide an exercise suitable for people with faint hearts and all. Thank You
Increase Cardio and burn more fat in less time with "The Tabata Protocol"
Recently, Dr. Tabata in Japan did a study in which he documented the
benefits of high intensity aerobic training. Dr Tabata found that a
protocol of 20 seconds of all out cardio followed by 10 seconds of
moderate cardio for a total of four minutes was just as effective as
forty-five minutes of moderate cardio. In addition, the Tabata Protocol
increased anaerobic conditioning as well while moderate cardio only
enhances aerobic capacity. Thus, the good news is that you do not have to
waste a lot of time doing boring forms of cardio to get into great shape.
You can choose instead to step it up a notch apply the Tabata Protocol to
your training a few times a week.
There are many forms of cardio that the Tabata Protocol can be applied to.
You can use an exercise bike, treadmill, or cross trainer. However, there
is another option that I really like. I call this option the Tabata Heavy
Bag Workout. Here is how it works, go all out for twenty seconds on a
heavy bag followed by ten seconds of jumping in place. Then go all out
again on the heavy bag for twenty seconds again. Go back and forth eight
times for a total of four minutes. Work up to twenty minutes 2-3 times a
week and your will be in incredible shape.
Be creative with the Tabata Protocol as the possibilities are endless. If
your primary goal is fat loss, then apply the Tabata Protocol three times
a week. Otherwise, two times a week will get the job done.
To further explain the this exercise program, here's how its done with a sample workout:
Jumping Jacks can be use in this workout. A simple exercise yet it could be a very challenging activity when done with full intensity. That means by doing the jumping jacks as fast as you can. I ope everybody know what a jumping jack is. If not PM me for the instructions. xd
Tabata Protocol Using The Jumping Jacks
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
-Jumping Jacks with Full Intensity done for 20 seconds
Walking in Place for 10 Seconds
Well this is only a sample workout. But I would like to suggest for people to be creative with this program. For example, a friend of mine used this program on his jogging routine by running with full intensity for 20 seconds and doing a slow jog for 10 seconds. If you will compute the time that it took for the sample workout above, you will notice that it only took 4 minutes to complete the workout. A very innovative workout for people who are always on the go. This inovative program was proven to increase aerobic fitness as well as anaerobic fitness compared to those who exercise for 45 minutes who only got to have a benifit of aerobic fitness. This is a good work out and yes I use this workout everyday. But I don't advise you to do the same with me specially those who are just starting to do the program. This could be done 3 times a week. For people who would like to ask how I utilize his exercise program? Well I use this program with the most favorite bodyweight calisthenics that I learned when I was still a runner. The exercise is caled Bethaks. This is an exercise used by indian wrestlers to build lower body strength as well as cardiovascular fitness. This exercise had a lot of names like Hindu Squats, Rowing Squats or the comonly known Furey Squats. Matt Furey, a fitness innovator used this exercise in combination with the Hindu Push Ups (aka Dands in Indian Terminology) and the back bridge (a stunt usually done by gymnasts and cheerleaders) as one whole exercise program package. The Furey Squats are done in a way that is showed in this link:
http://www.bronzebowpublishing.com/HinduSquat.gif
If you checked out the link you could see that this squat exercise is done in a rythmic fashion as if a person doing it is rowing a boat while bobbing up and down. This squat exercise is done with an unusual breathing pattern. Breathing in on the way up and breathing out on the way down. Inhaling on the way up and exhaling all the way down. This I do with full intensity for 20 seconds (for me that would be 24 repititions) and 10 second moderate intensity squats (for me that would be 15 repititions). I do this 8 times for a total of four minutes then I proceed to cool down by doing the Hindu Pushups:
http://www.bronzebowpublishing.com/HinduPU.gif
Amounting to 5 sets with 5 repititions(this I do for my strength training). I've been doing this program for about a week and it has helped me on increasing my fitness levels. Hoping that it would help other people who read this thread too.
Here is the Update. It will tackle lectures regarding an exercise Program that could be done by all regarding by fitness levels as well as bodysize.
Why Do We Need To Exrcise?
Well, a lot of questions like these have risen that's why we have a lot of fitness spas and gyms all over the country as well as the world sprouting everywhere like that of mushrooms. A lot of docters and shall we say fitness experts have different views regarding the aspect of the word "FITNESS". I myself am not a fitnes expert but I also have my own view on it. All of us have the same biological and physiological anatomical parts and all of it are similarly engeneered to do the same task for the body. Like the digestive system always help in the digestion of food and everyone who has it basically have the same biological engineering on this process of breaking down of food into the body. Although physically we may be similar, biologically we are also individuals. For example, a person may have a faster metabolism of that than the other person that's why the other looks thin and the other person looks fat. But regardless of our individual differences, we all can do one thing in order for our body to be healthy and fit and that is exercise! So as I've said in the title of this article, there are exercises that people can do regardless of fitness level. There is an exercise program that I myself have used for 2 months now and it has worked a great deal for me. Its called Combat Conditioning. This exercise program has helped a lot of people to become fit at their own level of fitness and at their own pace. To cut the story short, here is the overview of what the hell is Combat Conditioning.
Overview of Combat Conditioning
Combat Conditioning is the exercise program designed by Matt Furey, a martial arts champion as well now a fitness guru. His exercise program is not his own invention of course. He learned it from his wrestling coach named Karl Gotch. His coach taught him 3 exercises that his coach ONLY used in order to be fit in order to wrestle another day. So what Matt did is he incorporated these 3 exercises and called it the Royal Court in his exercise program. These 3 exercises were proven to target the whole muscles in the body to get it working and build functional strength.
How is Combat Conditioning Different from Any Exercise Program in the Gym?
It is way much different. First off all, you won't need any weights. Yup, you don't need any. And next, all you need is your body. No gadgets needed either. If you guessed it right, you will learn and use bodyweight exercises in order to get yourself to be fit. This program has a lot of bodyweight exercises but an individual doesn't have to use them all. 3 Exercises found in the Royal Court may be enough to get anyone fit in about 15 minutes each day.
Here are 2 of The Royal Court Exercises
First the Hindu Squats scream
Images Brought to you by Bronzebow Publishing
I know, I know, most of you out there squat with hundreds of pounds so this exercise needs no explanation, right? Wrong, this exercise is much different. First stand upright and keep your hands to your sides. As you're squatting down, raise your heels off the ground and go down until your a** touches your calves. From there, explode up and swing your arms forward. Once there, pull your arms back into your sides as if you were rowing a boat.
Also, make sure you breathe out on the way down and in on the way up. That's not the way you'd normally breathe doing squats, but believe it or not, it seems to work great for bodyweight squats. You'll find this helps you keep your balance, stay tight, and gets your upper body involved in the workout. Really focus on breathing deeply and you'll be surprised when your chest gets pumped up after a hard set.
Have a short term goal of doing 50 straight reps and a long term goal of doing 100 in one set. However, in the beginning, just focus on form and getting used to the breathing. Shoot for 25 straight squats with perfect form and breathing and then build it up to 100. Also, don't do these in "super slow" mode. Instead, work on doing these as fast as possible without compromising form. When you can do 500 squats in sixteen minutes, you'll be in awesome shape and ready for combat. The squats' rythm in speed is usually 1 second per squat. But I encourage you to do this slowly at first in order for you to get the rythm and this exercise must be done with a good form in order to prevent injuries. Now I know a lot of fitness experts have said time and time again that these exercises causes knee injury because of the motion that the knees comeout over the top of the feet. Now this is very important that as you squat down, raise your heels and don't maintain a flat feet on the ground. The studies that have been done on squats causing injury on the knees is merely a myth. You see the scientists who studied this via experimentation used laboratory rats in order to put weights on them and make them do simulated squats that caused these poor rats to have knee injuries. Poor rats indeed! Anyway, before this discussion goes on how to treat a lab rat's injury, I would just like to remind you that focus on your breathing while you do these squats. This exercise provides a good aerobic exercise in itself. No need to jog for hours or walk for days to get aerobic exercises. All you need is this and you got a good cardio workout.
The Hindu Pushups
Image Brought to you by Bronzebow Publishing
This is a kickass exercise and one of my favorites. In addition to being a great upper body exercise, it's great for increasing flexibility in the spine and is a fantastic pick-me-up whenever you feel lethargic. Get on all fours and press your butt in the air. (Insert your own sex joke here.) Bend your back as if you were trying to make a triangle. Your head should be aligned with your back facing towards your feet. Take a deep breath and then sweep down in a circular arc motion and bend back looking up at the ceiling and breathing out. From there, keeping your arms straight, push back toward your heels and start over.
Shoot for 25 straight reps in the beginning. Some of you will find this easy, others will find it awkward and 25 will be a real challenge. Don't worry about your form too much as that will improve as you make progress and get more comfortable with the exercise. Shoot for a goal of doing 100 continuous reps. Be sure that you make deep breathing a part of this exercise to reap the full benefits. The greathing pattern for this is inhale as you begin, exhale on the way down and then inhale again on the way up.
I am able to do these exercises on a regular basis. Well, I do it everyday. I don't tire myself during workouts that's why I get to do the exercises everyday without any rest days. Well maybe people will ask if they can do the same as how I do it. Certainly! Why not? Well of course, ideally speaking, exercising 3 to 4 days a week is good enough. And this exercise will make all of you who would try to embark on this exercise program the Masters of your Own Bodyweight! You see, if you watch any wild animal like that of a lion in a zoo or in Discovery/National Geographic Channel, you see that these animals are so powerfull in hunting their prey as well as those hunted develope speed and agility. This is because they don't lift weights other than their own. They master their own bodyweight. We can also be like them when it comes to terms with strentgh and agility as well as endurance. We all can master our own bodyweight. No need to trim down on our present bodyweight. Be confident on what your body looks and be at peace with it. Learn on how to strengthen it by using these exercises. These exercises I have mastered to the extent of doing 500 Hindu Pushups A Day, as well as doing 1000 Hindu Squats a day and Wall Walking on 40 repititions as well as neck bridging for 3 minutes. But for me it doesn't stop there. Just like any exercise program, there is no end to it. You can do more if you practice practice and practice. Even one minute of exercise a day could be enough. Just have a goal on mastering your own weight. So when someone calls you 'fatso' or 'sticko', just reply to them and ask them if they can do 25 to 50 pushups in a day. Then walk of and say, I might be this thin or fat but with this body I can do 25 to 50 push ups a day. If he or she thinks he can do the same then just sit at his back and count on how many pushups he or she can do!
For any questions regarding these exercises, kindly PM me and whenever I get to be on line, I will do my very best to reply to you and give you the best possible "professional" answer I can come up with. As with Weed, my friend, your article is almost finished. Konti na lang tol PM ko na sa iyo iyon. Well people! Till next time. For the next article, I will discuss on how you can overcome your workout plateus plus workout routines that can be used using the exercises we have just discussed here. biggrin
Update:08/01/05
As I promised, I will be giving tips on how to break your workout plateus. Now just in case you haven't started working out yet, you might be asking:
What is a Workout Plateu?
Well, this is actually a term used if your work out seems to go no where. For example, I usually can't exceed 5 hindu push ups when I first started the program. After 1 week, I can still do the freaking hindu push ups for just 5 reps. No change at all. That was so frustrating. That means as I workout, I feel like that my strength endurance hasn't increased. Then I went on to read a lot of books regarding on how to increase the repititions of any body weight exercise. Then I saw an article regarding interval training.
What is Interval Training?
Interval training is using any movement or exercise with regards to that of breaking them in to sets in order to get some time to rest and do the exercise again. Now this type of workout increases the time of the workout somehow making it effective in some sense. Now how does interval training make you increase your reps in you bodyweight exercises? Well, please keep up with me, this might sound boring so please bear with me. Here is my story on how I'm able to increase my 5 reps of hindu push ups to a whopping 100.
The Journey to A Hundred Push Ups and 200 Squats
When I first started this exercise program, I decided to go all the way by doing as many reps as I could with Hindu Push Ups and Hindu Squats. I was actually a runner during my high school days so I could naturally do 100 Hindu Squats without any problem at all. But I found a weaklink in my body, my upper extremity was weak. I couldn't even do around 20 hindu push ups. It was so frustrating. So what I did was I tried to do 10 sets of hindu pushups with 2 repititions(oh yeah it was lame) redface . As I do this exercise, I rest between sets at around 2 minutes. Then everyday, I kept on adding 1 rep on the sets of pushups until I was able to do 20 reps straight for 10 sets. Now that didn't stop. I tried to add 1 rep per weak to slowdown the improvement of my workout since I wake up quite sore every morning, I was able to do 50 reps without any rests. Now I was halfway. So what I did was I decided to do the same with my Hindu Squats and started from 10 sets of 50 reps intil I could do 10 sets of 100 reps. Then I took a 4 day rest. On the 5th day, I decided to check out my improvement. I got up, took a light breakfast. I rested for 30 minutes and then I decided to workout. I turned on the TV and watched the early news and started to do my squats. The newscaster went on reporting then there was a commercial, then the news went on and on until I realized I was way passed my personal best!(180 reps). So I continued till my thighs burned and then ther it was, 200 reps of hindu squats. I took a 5 minute rest. Drank a half glass of water then started with the hindu push ups. The news went on, and then commercial, then there was the showbiz blind item, then there was a commercial again, then I lost count. redface So I took a rest again, then I turned off the TV. Then started on the push ups and see what I'm really made of. I counted, and counted and counted until I realized I was way off 50. My adrenalin rushed and I was encouraged to do more, smiling as I did more reps and then continued to do the hindu push ups. I was able to do 100 reps. The funny thing is it didn't stop there. I went on and on until my chest and triceps were begging me to stop. Then I stopped. Wow! It was an achievement for me! biggrin I was so happy right there and then. I took a rest and had a bath. Then I went on to seize the day. biggrin Well I hoped you like that story and that it inspired you to break your workout plateus. Right now, I'm able to do 500 reps of hindu pushups and 1000 reps of hindu squats in one workout. Well I'm not expecting you to do the same with me you know. But I'm just sharing that things that seem to be impossible may be possible as well. Not to mention that when I was 5 years old, I had a freak accident that had my right elbow dislocated. When my elbow was healed, I always get to have an excuse letter in order to skip the push up workouts during PE classes. Now, I didn't have to have that type of excuse anymore. biggrin Anyway, thanks for reading this story. Hoping you guys and girls liked it. biggrin
PS (Wall Walking Removed)
Well, I removed the wall walking exercise since I got a lot of comments regarding how dangerous the looks of this exercise is. Well, it seems like that I overlooked the effectiveness of the 2 exercises to be altogether a whole body work out. These 2 exercises can make anyone be fit in a sense of mastering your own bodyweight. That's my emphasis on fitness. Not the old school I'm thin or muscle built dude/dudette type of fitness that we used to see and admire. Yeah yeah I know they may look fit. You don't have to look like them in order to be considered fit. Anyone doesn't need a 6 pack and a bulging bicep in order to look as if he or (she?) is fit. My emphasis on fitnes is being able to handle your own bodyweight. That's what matters and that's what I'll always emphasize as I continue to update this thread from time to time. Although these exercises may cause you to lose weight, that's actually not my emphasis. Still eat a healthy food and if its possible, eat when you get hungry. These exercises may get you to be hungry from time to time. Its okay. Eat. Indulge. But exercise regularly. Well, till next time people.
Exercise regularly, eat regularly, sleep regulaly,
Coycoy biggrin
On the next episode: An Exercise/Workout Guaranteed to Increase Strength, Endurance, and Aerobic as well as Anaerobic Capacity! 3nodding
