Fitness Challenge June - 100 Push Ups in 30 Days How to do a Push Up. Place your hands on the floor outside shoulder width Put your feet on the floor shoulder width apart Raise your body off the ground so your body is straight and your arms are straight holding your body up Bend your elbows and lower your body towards the floor with your chest between your between your elbows Then Press back up into the staring position. * If you can not complete push ups on toes, place your knees on the floor and complete the above.
A new research out of Taiwan suggests that if you do a moderate 20 minute exercise session it can improve cognitive performance. The research looked at how twenty-six healthy young men did on a cognitive ability test after each of three workouts: 10-minute cycle at moderate intensity, 20-minute cycle at moderate intensity and 45-minute cycle at moderate intensity, with each of the rides also having a 5-minute warm-up and followed by a 5-minute cool down. The participants' scores on the cognitive ability test were compared to their performance on the test when they hadn't exercised. Cognitive Ability: The Stroop Test The cognitive ability task that was conducted in this research is what's known as a Stroop test. In it, words representing colors are presented, and the test taker is required to say what color the word is printed in, regardless of what color the word represents. For example, if the word "yellow" is presented in green ink, the correct answer is "green." The Stroop effect describes the phenomenon in which it takes longer or is harder to give the right answer when the word is printed in a different color than the color it names (as in the example above) than when the word and the color it's printed in are the same (for example, if "yellow" was printed in yellow ink). When the participants did the Stroop test after their 20 minute ride, they scored significantly better than when they'd taken it without working out first. The 10 minute and 45 minute workouts, however, had negligible effect on their test performance, as measured by accuracy and speed of response. The workouts in this study were done on a bike and were performed at a [...]
It’s time for another Finish Fat Fast Workout. The finish fat fast workouts are exercisers that stimulate as many major muscle groups as possible and are made to finish off your regular workout. This weeks workout is a 'Prone Hold Circuit’. The Finish Fat Fast Workout is a burst of high intensity exercise that is going to help your body burn fat fast, and build lean, strong muscles. All in less than 10 minutes. Even though your nutrition plan is going to be the number 1 factor we want you to focus to get leaner, these simple workouts will definitely help you along the way. Incorporate these Finish Fat Fast workouts 3-4 times a week after each of your strength training sessions. All these workouts have been tried and tested at Moonee Valley Health and Fitness with all our personal training clients, but that doesn’t mean you can make up your own variations. There are heaps of great conditioning tools available from medicine balls and battle ropes to circuits and barbell complexes that you can create your own ‘fun’ workouts. Finish Fat Fast - Prone Hold Circuit Do the entire circuit 3 times, and rest 30 seconds at the end of each circuit. 1A} Lunge Jumps (5 per side) 1B) Fitball Prone Hold Circles (15 seconds clockwise, 15 seconds anti-clockwise) 1C) Inverted Row or D/B rows (15) 1D) Spiderman Push Up Prone Hold (15 seconds/side) 1E) Squat Jumps (15) 1F) Prone Hold (30 seconds) Rest 30 seconds and repeat the circuit 3 times. Make sure to track your progress. If you are serious about getting results then keeping a track of each session is essential. Record your workouts and get results! View more of our [...]
Fat Loss Conditioning Workouts Below is a list of the Moonee Valley Health and Fitness conditioning workouts. These workouts are designed for all our health and fitness clients to accompany their current strength training programs they have with their personal trainer. If you are currently not one of our current personal training clients and would like to achieve fantastic results with our expert Melbourne based trainers contact MV Fit here. That being said, these workouts are not just for our current clients and can be used by anyone looking to get in the best shape of their life. Using these conditioning workouts along with a suitable strength and diet program will allow you to achieve a more favourable body image that you desire. All these conditioning workouts are meant to be hard. The amount of intensity needed to complete these workouts is high and will only take between 10-20 minutes to complete. Make sure to track your progress. If you are serious about getting results then keeping a track of each session is essential. Record your workouts and get results! Have Fun! Fat Loss Conditioning Workouts Fat Loss Workout 1 - 10 Burpee / Kettlebell Swing Ladder Our Personal Training Studio Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore VIC 3032 Ph. (03)9996-0790 http://www.mvfit.com.au