Quality vs Quantity - REPS

I'm a HUGE advocate of "Quality vs Quantity" in many aspects of fitness (and in life) and today I want to address the QUALITY of a repetition vs the Quantity.

Quite often, the quality of a repetition can be lost when a trainee does not connect "mind and muscle". Hoisting a weight up and down will equate to some benefit and more than likely, stroke one's ego but given an ooportunity to truly feel the muscle through the entire movement will produce greater gains in muscular and cardiovascular stimulation, reduce shearing forces on the joints and soft tissue and produce one helluva pump. Yes, your weights will need to be reduced or you may only get a percentage of the reps you achieved before, but performing the exercise properly and with intent will go far beyond the numbers you tell your buddies you just lifted.

Try this next time you do pushups:

Start in the bottom position of the pushup. Make sure your entire body is "tight", now with great intent, slowly start to press your body up using a 3 second count to achieve the positive portion of the rep - the whole time trying to adduct your hands together on the floor (which, of course, won't happen but will yield an incredible contraction int he pectorals). Pause at the top, but keep the elbows slightly bent and briefly hold that contraction, now lower your self down in 3 seconds (as with the start position, don't rush through and just drop down) and when you get to the bottom position pause for a brief second (again, body fully tight) and hover over the floor for a moment then squeeze out of the bottom again. Let me know how you feel after 10 of these reps......and remember, think QUALITY!!!!!

3 Exercises and Out

A GREAT workout by Lynn. Three intense exercises and that was all she needed.

Slow Rep Shoulder Press

Slow Rep Chin Up

Slow Rep Leg Press

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The Five Components of Health and Fitness - An Introduction

The following information is based on my 30+ years in the field of health and fitness and what I've discovered to be the "tried and true" of what it takes to becoming physically, mentally, emotionally and spiritually "fit". These components are the bricks to the foundation and will be lightly elaborated on over the coming installements. For now, here is your introduction to the Five Components to health and Fitness.

Becoming healthy and fit is a very personal journey and in developing a sound fitness program, a person has many things to consider. Getting “in shape” goes beyond the physical and should include mental, emotional and spiritual needs and goals as well. This personalized program has certain requirements then to help achieve those goals and after carefully evaluating ones medical history, current situation, goals and expectations, a program can be built on these five factors that I feel are needed for complete fitness.

Strength Training
Cardiovascular Conditioning
Flexibility Training
Proper Nutrition
Rest

In the next installment I will take an overall look at strength training.

Fred Fornicola
908.433.4542
"TRAIN WITH A PURPOSE"

Hindu Pushups

Hindu Pushups are a great exercise because they create flexibility and strength throughout the whole body, they stimulate tremendous circulation from head to toe and can greatly improve cardiovascular fitness when done for high repetitions. the best part though, is they can be done anywhere, any time. Give Hindu Pushups a try and you'll see a tremendous change in your fitness and strength.



Fred Fornicola

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