3 Great Cardio Strength Training Drills For Optimal Fitness!

By Brandon Richey Brandon Richey Level: Platinum Brandon Richey is the owner of EFPS and is a strength and conditioning specialist certified through the National Strength and Conditioning Association ( the NSCA), ...

If you are looking for a way to drastically improve your level of fitness then you have got to engage both your muscular and cardiovascular systems to make it happen. You see contrary to common belief cardio and strength can work hand in hand with exercise. This is why it is possible to achieve both a superior strength and cardiovascular workout at the same time, as long as, you know what type of training is most effective in helping you to accomplish this goal. This is why I have included 3 tremendous exercises here below in order to help you achieve a tremendous cardio strength training workout!
1. Kettlebell Swings: Kettlebell swings are terrific for helping you to acquire a very high level of both cardiovascular and muscular fitness. You see the beauty of this exercise is that it is performed by engaging a movement which involves swinging a kettlebell from between your legs up to at least chest height. This exercise is very effective and works many muscles throughout your body in order to pull it off. By initiating the swinging of the bell you effectively work the muscles of your posterior chain which consist of your glutes, hips, hamstrings, back, and shoulders. This exercise also does wonders for your heart and if you don't believe me then feel free to swing a moderately heavy bell for a bout of about 20 to 30 reps!
2. The Squat Thrust Calisthenic: This is a calisthenic exercise which means that it is a total body exercise that is performed in a rhythmic and systematic manner in order to promote both cardiovascular fitness and total muscular strength. This particular drill requires you to start out standing with your feet at shoulder width and crouching to place your hands on the ground in front of you. The next step involves you kicking your feet back behind you in order to extend your body into an upright push up position. Finally, it is finished by you kicking your feet back up underneath you in order to stand back up. You can intensify the drill further by going into a vertical jump upon standing. This is one butt kicking cardio strength drill my friend.
3. Squat Jumps: The squat jump is an exercise that doesn't require any additional resistance other than your own body weight. However, the drill can be intensified by you holding dumbells, kettlebells, or by wearing a weighted vest. The squat jump is a plyometric drill which means it involves a continuous intense effort of short burst muscular contraction which initiates the stretch shortening response (SSR) of your muscles and connective tissues. This is great for helping you to develop cardiovascular fitness, strength, and also improve your joint integrity. The squat jump is executed by you standing with your feet at shoulder width and squatting down by bending at your hips. As you descend at the squat you will want to swing your arms back as you squat downward and then immediately swing your arms forward at the same time as you explosively extend at your hips, knees, and ankles. You should extend your body with enough force to elevate yourself up off of the ground. From here make sure to land and repeat the same process for every following repetition. Every rep should be done in continuous succession.
If you haven't already started to implement these 3 mentioned cardio strength training drills into your workouts for optimal fitness then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Stretching For Runners - Why and How You Should Stretch For Optimal Running Performance

By David Dack

Stretching is one of the most important parts of any running routine. Lots of runners forget to stretch or they just neglect it, this can lead to serious injuries such as muscle tears. Proper stretching has too many benefits; it can be used as a warm up process to enable the muscles get ready for physical activity and, more intense movement patterns. It can also help decrease muscle stiffness, increase joint range of motion, and improve mechanical efficiency.
Stretching and running performance
Tight and sore muscles provide resistance that limits your capacity to stride out and run forward. If you are stretching regularly, you will gain length in your muscles, and improve the length of the connective tissues surrounding the muscle fibers. Therefore, stretching will make you a better and faster runner.
The wrong way to stretch
Most runners have no clue about the right way to stretch, they stretch as they used to do at gym class-stretching their muscles with a quick, jerky movement, This is known as ballistic stretching, it has its benefits but not for runners-don't stretch this was, it will hurt you muscles, and you will likely become more stoned as a result. You are better not stretching at all if you are not going to do it the right way.
The right way to stretch
Instead, the right way to stretch is to do it so comfortably and gently. You should hold your stretch for at least 15 seconds, 30 seconds is better. You can count the seconds in your head, and over time you'll know how long this feels and won't need to count. Holding a stretch for this amount of time will increase blood flow to the muscles you are working on, which will gradually elongate them, and get them more relaxed. Remember to breathe all the time, preferably from your diaphragm or stomach.
Do I stretch before or after running?
I almost never stretch before running, but if you do-you need to take into consideration, how much running will you be doing; for example: long distance runners need more extensive stretching than short distance runners. I always stretch after exercise. At least, I spent a few minutes to stretch my quads, calves, and hamstrings. I may even do some yoga. After you have finished stretching-get in a relaxed position and breathe in deeply to reap and contemplate the benefits of your session.
Don't overstretch!
Be patient with yourself, most people are not that flexible, don't overstretch because you will get injured and that's not worth it. Don't bounce or you will risk tearing or pulling the muscle you are stretching, your muscles must be stretched gradually.
If you stretch forcefully, your muscle will constrict in defensive reflex to stop further damage or tearing of muscles fibers. Stretching should generate tension in the muscles, but it should also be gentle enough that your muscles can relax, find the sweet spot. If you have an injured muscle, stretch it gently.
The key here is consistency, as you stick with your program, you flexibility and endurance level will improve over time, and you can gradually, run faster and longer with little effort.

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Leg Exercise - Squats and Who Should NOT Do Them?

By Alex Allmert Alex Allmert Level: Basic Alex got into bodybuilding at the very early age of 12. Now he is 23 and has quite a bit of experience under his belt. ...

I have been doing squats ever since I was a kid. This is an exercise that puts a lot of tension on your back and if not done right, can cause some serious damage.
This article is about people who should not do this particular leg exercise, and what safety measures should you take if you don't want to get hurt.
Ages 12-17
I am a guy who is of an average height but I come from a family of guys who are very tall, my dad for example is the tallest person I know, I have yet to meet someone taller than him.
But compared to my dad I'm kind of short, now there could be many reasons for it but in my opinion its because of how reckless I was back when I started working out.
At the age of 12 I started to do squats, it put a lot of tension on my back and fast forward to now, I am shorter than any of my cousins.
Now its possible that I'm wrong but it is still strange that I am not as tall as my relatives.
a young man who is still growing up should NOT do any exercise for his legs that puts any strain on his back, this will stagnate your growth, no you wont be like Mini Me from the Austin Powers movies but you will still be short.
Tall Guys
No I am not gonna say that tall guys shouldn't do squats, but there is a thing that you must remember as a tall guy, you are more liable to damage your back if you aren't careful.
First I want to make it clear that being tall is not an excuse to avoid doing squats, all it means is that you need to be cautious.
I have read on a forum that short people have an easier time lifting heavier but don't develop muscle from this exercise as well as tall guys do, also I am not flaming short people here.
The best way to avoid injury is to start with at least 15 minutes of warm ups, this actually applies to everyone but taller guys SHOULD NOT forget it.
Also stretching your legs and back is a good idea, if you think that warm ups and stretching are the same thing you are going to risk injury because you can't get away without one or the other.
The amount of stretching that must be done should take at least half the amount of time that it takes you to work out.
And one last thing, there are also safety belts that you can wear but I don't use them, its up to you if you want to use them.

Core Strength Can End Lower Back Pain

By Peter Boston Peter Boston Level: Platinum Peter Boston is a retired attorney, writer and netrepreneur. Peter edits the micronichemaverick.com website, an internet writer and marketer resource site, where he contributes often ...

Core strength is critical for athletes but it is also critical for you too. Strengthening your core is about much more than getting a flat tummy or sexy sixpack abs. The core is the link between your upper and lower body and the primary determinant of your posture, how well you can balance yourself when doing such simple things as reaching for something on the top shelf at the supermarket, or bending over to pick something up off the floor.

Core strength is more than abdominal crunches - that nobody likes to do anyway. You want to include in your fitness routine exercises that work the muscles in your pelvis, lower back, hips and abdomen. Weak core muscles may be the cause of most of the lower back pain experienced by older adults and younger people who get little physical exercise.

Even if you are already involved in an aerobics program or in a strength training program there is a good chance that it does not include specific, beneficial core exercises. You will undoubtedly get some benefit from any exercise that involves moving your whole body, but the good news is that training and strengthening your core muscles does not require any specialized equipment or expensive gym memberships.

Here is a simple core strengthening exercise that was developed especially for firefighters who must work in physically unpredictable situations where balance and stability can mean the difference between injury, life and death.

This is only one of the exercises in the series but it is simple enough for anybody to do at home. If you haven't exercised for a while take it slow. Gradually build yourself up to 10 repetitions. Take frequent breaks if you need them. And if you over do it during an exercise session take a day off between workouts to give your muscles time to recover.

1. Lie on your back with your knees bent and your feet on the floor.
2. Keep your knees, hips and shoulders in a straight line.
3. Lift your butt up off the floor and hold it there, without sagging, for as long as you can.
4. Repeat the exercise 5 or 10 times.

This simple exercise is a good start to building your core strength and you should keep it up until you can replace it, or add to it, with more specialized training. You should start noticing a difference in your balance and stability within a few weeks. If you play golf or tennis you're going to love the difference.


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3 Things About Six-Pack Abs

By Jake Jordan Jake Jordan Level: Platinum Hi it's Jake! Listen up, if you're really serious about getting rid of loose belly fat and uncovering a ripped set of abs then you ...

The web is flooded with advertising for diets, exercise and equipment to obtain six pack abs. Most of this advertising plays on our natural desires to get something easy without having to do much work. Thousands of so-called experts or fitness gurus are spreading misinformation about fat burning and muscle building. The real way to get six pack abs will probably surprise you! So stop wasting your time doing sit ups and get started the right way!

The first thing that must be made clear is that regardless of what the advertisements on television, newspaper, magazines and the Internet are saying, there is no quick way to six pack abs. Pills, gadgets and fad diets won't do it. That is probably the bad news. The good news is that it doesn't have to be expensive and pretty much anyone can do it, regardless of age, sex or genetics!

There are several big mistakes that many people make when they are trying to get six pack abs:
1. Focusing on direct abs exercises like sit ups, crunches and leg lifts. Although these exercises do strengthen and tone the ab muscles, they DO NOT burn the belly fat that is still covering them! Focusing your efforts on direct abs exercises will not only NOT give you six pack abs, but they can actually make your stomach look bigger and give you poor posture.

2. Working like crazy in the gym but not making the necessary changes to your diet. All the exercise in the world does very little fat burning if your are putting junk in your body. It is a waste of your hard work!

3. Not having the proper mindset going in. This is the number one reason people fail to get six pack abs! On some level, they never really believed they could do it anyway. Without a strong belief and burning desire to achieve your fitness goals, they will never become reality!

So then what IS the real way to get six pack abs? Three important elements: A FULL BODY resistance workout that targets the large muscle groups of the body, a diet consisting of whole and natural or organic foods that avoid anything processed with chemicals, and a strong belief and desire to achieve your fitness goals. There are no shortcuts, but the results are incredible, safe and sustainable. You will never look at fitness and nutrition the same way again and the feeling is so empowering that I want you to experience it!


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I Want Six Pack Abs - 5 Truths You Should Know

By T Hunt

Being frequently exposed to media bombardments of what "true sexy" means at a particular time could push you or anyone you know, regardless of appearance, sex, background, or age, to desire for bigger breasts, a smoldering tan, or, like the case at hand, make them want to say, "I want six pack abs." Remember though that getting them is more than just deciding you want eggs for breakfast this morning. You'll need more than just a quick change of mind if you want to get washboard abs, believe me.
At the end of this brief article, I hope that you will take away valuable pointers on how you can truly commit to getting a six pack. Here are some things you need to consider before you decide you want a super defined midsection:

1. It won't be a walk in the park. I cannot stress this part enough. This won't happen overnight, so keep that in mind when you don't see instant results.

2. Consider the gene pool you bathe in. Your genes will play a factor so if you're on the heavy side and your parents are on the heavy side and so on, chances are you might need to work a little harder than other people.

3. There will be major changes in your current diet. If you love beer, greasy foods, take-outs, and sweets, you better start curbing your excesses. Continuing down this path just won't get you hard rock abs.

4. The more well-defined you want your abs to be, the harder you'll need to work for it. If you say "I want six pack abs" all the time, then you have to continuously keep a regular exercise routine, balance your diet plan, and leave out the bad lifestyle habits. Which leads us to the final point...

5. Maintaining killer abs will require 100% commitment and follow-through.
So, next time you find yourself or the people around you say, "I want six pack abs," think really hard and consider these 5 important life-changing tidbits. It's going to be hard, sure, but it'll definitely be worth it.

Do You Have "Gym Abs"? Why These Aren't the Kind of Abs You Want

By Daniel Stowers Daniel Stowers Level: Platinum Daniel has a variety of interests. He enjoys writing about finances, weight loss as well as a bunch of other things as you'll see from ...

Toned and Chiseled Abs are on every gym-goers to-do list, yet very few actually achieve them. Instead, many who workout consistently end-up with the conversely unattractive "gym abs". While they may see definition in many other body areas, such as arms and thighs, the abs never seem to firm up, despite heavy-training with exercises like crunches or weighted ab machines. So, what are "gym abs" exactly?
The term "gym abs" refers to the look of a person who is otherwise fit and toned, but has a mid-section that is extended significantly forward, often past the pectoral muscles, and has very little definition. This condition is caused by building the abdominal muscles through heavy ab workouts, while not reducing the fat that sits on top of them by the same rate. In essence, as you build ab muscle, the muscle pushes the fat outward causing the belly to look distended, which is the opposite of the flat, chiseled ab look you are likely looking for. If the fat around the waist is not being reduced by the same amount as the muscle being built, your waist-size will actually expand rather than shrink. People with "gym abs" have a nicely-toned set of abdominal muscles covered by a thick layer of fat.

To determine if you have the "gym abs" we are referring to, stand erect but do not suck in your belly. Look down, and take note of whether your belly extends significantly beyond your chest. Next, take two fingers and press into the skin covering your abdominal area. Do you feel rock hard muscle an inch or so underneath your skin? Does your belly extend beyond your chest? If so, you may have "gym abs", but there is hope.
It is commonly accepted that definition in the abdominal region will not begin to show until the individual drops below 15% body fat. Thus, the best method to counter-act "gym abs" and get the six-pack you want, is to focus on fat loss. Determine how many calories you need to eat to maintain your body weight, and then cut them by 20%. Also, immediately stop doing targeted abdominal exercises, such as crunches, and use that time on the treadmill or running intervals. Core work, such as yoga, is still needed for stability and overall conditioning, but ab-specific exercises without fat loss will give you the opposite of the look you crave. You can still build ab definition with compound-body exercises, such as push-ups and squats. Remember, six-packs are found in the kitchen, not in the gym.

photos taken from here and here.