Swimming – The best exercise for total body conditioning?

If you want to take part in one of the best all round conditioning exercises with little risk of injury, then swimming is for you. Due to the fact that there is no impact, compared to running, you can remain injury free whilst still having a total body workout.
You will be able to exercise virtually every muscle group in the body, using different strokes to propel your body through the water with a strong emphasis on leg kicks and arm movements, strengthening the muscles as you progress.
Swimming is also widely used by sportsmen and women for injury rehabilitation as there is no impact so ankle and knee joints can be rested whilst still exercising the leg muscles. It is not as effective, though, as the only exercise in a weight loss program. Though you will burn many calories whilst swimming, you would not cover as much distance in the water as, for example, running on land and the water will keep your body relatively cool during the workout as you will be submersed in water. Whilst running, your body temperature will rise due to the fact that the body is working hard, thus forcing the muscles to use more energy to release the heat and cool you down. Even at rest, your body will still be burning calories at a higher than normal level as you slowly cool down.
Interval Training
You can use the same principles of interval training for swimming as you would do for running.
A good way to start is with a steady paced swim for approx 30 minutes (without rest) using the breast stroke. This can then be followed by a short rest period of a couple of minutes and then a pyramid session using front crawl.
The pace is varied using the pyramid method and you can start with a higher number of lengths at 60% of your maximum pace and work down to one length at 100% pace with a minute’s rest in between. The pyramid structure can be as follows:
5 lengths nonstop at 60% of maximum pace followed by 60 seconds rest
4 lengths at 70% of maximum pace followed by 60 seconds rest
3 lengths at 80% of maximum pace followed by 60 seconds rest
2 lengths at 90% of maximum pace followed by 60 seconds rest
1 length at 100% of maximum pace.
The idea behind this method is to fatigue your body on the first session but as the number of lengths reduces, you are able to put more effort into the swim and so be able to complete the last length with 100% effort.
The workout should take approximately 45 minutes and will provide you with a little more to work towards than just clocking up the lengths at a steady pace.

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Barclays Cycle Hire - Transport icon or CON

Today sees the start of a new scheme devised by Transport For London in association with Barclays. We have already seem over 10,000 people register for this cycle hire scheme and it looks set to be a revolution in transport around London.

How cost effective is the scheme though? On face value, it seems pretty reasonable - an Access Fee of £1 for 24hrs, £5 for seven days with an annual membership of £45. Let's have a look more closely at the charges that are not so widely publicised but can be found on the TFL website.
You will also have to pay a Usage charge (time between picking up and returning a cycle)as follows:

Up to 30 minutes FREE
Up to an hour £1
Up to one and a half hours £4
Up to two hours £6
Up to two and a half hours £10
Up to four hours £15
Up to six hours £35
Up to 24 hours (maximum) £50

On top of that, we have the "Other charges"

Membership key - £3 each to release the cycles easily and quickly. You will need to pay the £3 Membership key fee for each key you request (up to 4 keys)

Late return charge - £150 if you have the cycle for more than 24 hours or the access period runs out

Damage charge - Up to £300

Non return charge - £300

This all seems a bit steep and if you work out the figures, it would be cheaper to buy a bicycle from Halfods for a week as 7 days would cost you £250 + other charges, membership and key!

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Getting back to fitness after a long break.

Getting back to fitness after a long break.
By: Eddie Sica

It’s a hard realisation, but no matter what your fitness level is if you stop, you drop! All those hours spent in the gym and out running will be lost if you have a long layoff – either through injury or holiday and it could take a while to get that level of fitness back again.

The good part, though, is muscle memory. If you have achieved a certain level of fitness in the past, your body will retain some of that “fitness history” and this will help you get back to your former condition if you put your mind to it. I think the hardest element for all is realising that you cannot immediately go out and exercise at you pre-rest period intensity.

A good way to rapidly advance the process of getting back to full fitness is to find a hill that will take you 3 minutes to jog up. Now, this may seem a bit of a repetitive routine but it will get you back on track and push you hard. Jog up the hill at a slightly higher than comfortable pace and then walk back down and jog straight back up again. If there is a path that comes back down and around to the start point it will make the run more interesting and less tedious but the principle is the same.

As you get used to the hill run and circuit of running up and walking down, you can start to jog back down and increase the running speed uphill.

Strength training carries much the same principles and you will not be able to lift the same weights as before your rest period so don’t try or you may injure yourself. Start lighter and build up. Perform a full body circuit on the resistance machines, 1 set per body part, as this will give your muscles time to rest before the second set whilst still working a different muscle group. I like to perform opposite sets and perform a circuit following a routine of chest, back, leg extension, leg curl, shoulders, leg press/squat, bicep curl, triceps extension and calf raises. (depending on machines available). If you can perform this circuit 2 – 3 times over without resting in between sets, you will find that not only will you work all muscle groups, but you will also increase cardio vascular fitness. (this is not a daily routine as your body will need time to rest and should be performed no more than 3 times in a week. Remember your warm up, cool down and stretch routines).

Author Bio:

Eddie Sica - Former Amateur and Professional Featherweight Boxer, personal trainer, Boxing fitness coach and owner of www.healthfitnessandexerciseinfo.com your guide to a healthier lifestyle.

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Boxing Training Tips – Train Like a Pro!

Boxing Training Tips – Train Like a Pro!
By: Eddie Sica

Ever wondered what it takes to be a professional boxer? Apart from having the guts to step into the ring in the first place, it takes years of preparation, dedication, training and determination to succeed.

Many fighters follow the ‘’old school’’ approach to training that has been passed down from trainer to fighter to trainer etc… These follow the basic principles of strength, flexibility, speed, endurance and explosive power.

Let’s start with endurance. Many say that boxers require the endurance of a marathon runner to keep going for a possible maximum of 12 rounds. This is achieved through punishing roadwork (running), often in the early hours of the morning when the air is clear and there’s no-one around. There are different accounts of how far boxers really run. Some prefer shorter, faster runs (4-5miles at pace), whilst others will run for longer distances (10miles +). I think a combination of the two is best for your preparation – long runs initially with hill work to build up stamina then shortening the runs and increasing the pace closer to fight night finishing off with sprint sessions for speed.

Speed, strength and explosive power are achieved through hours of gym work. A typical session will follow the basic principles of a general fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:
Warm up: This will involve 4-6 rounds of 3 minute duration of shadow-boxing with a 1 minute rest in between rounds. The purpose of this is to engage your neuro-muscular pathways (rehearsing the activity to follow so that your mind and body are switched on) and to increase blood flow and heart rate so that the body is ready for the intense training to follow.
Stretch: A good stretch is important to help minimize the risk of injury.
Cardio: This will take the form of pad work with your trainer and will actually include an element of speed, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work using a combination of heavy bags (if available in the gym). Speed balls and floor-to-ceiling bags are also used to assist speed and reactions. This is then followed by skipping with a speed rope.
Resistance Work: This should vary and exercises should be altered so that the athlete can continue to improve by being “shocked” into doing things in different orders and intensities. Usually made up of ground work (circuits), weights, medicine ball exercises and partner work.
Cool Down: A couple of rounds to “shake loose” in the ring with some light shadow-boxing followed by a longer stretch period to help improve flexibility.

When a fight is approaching it is also very important to get some quality sparring as the pads and bag work cannot simulate facing an opponent in the ring. This will help focus the mind on avoiding punches and also train the body in taking a few punches. It also gives you the final polish on your technique and sharpness before fight night.

This is just a general guide and will vary depending on the fight ahead, injuries and whether or not the boxer has a full-time job as is the case for many boxers on the long road to success.

Author Bio:

Eddie Sica - Former Amateur and Professional Featherweight Boxer, personal trainer, Boxing fitness coach and owner of www.healthfitnessandexerciseinfo.com your guide to a healthier lifestyle.

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London to Brighton Bike Ride - Fun for First timers

Every year around 27,000 riders take part in the London to Brighton Bike Ride. This huge fundraising cycle event covers a distance of 54 miles. The ride departs from Clapham Common in South London and finishes on Brighton's seafront. It's a fun event for all and can be covered at your own pace with regular stops on the way for you to rest and re-fuel. This year's event will take place on 20th June and you can register through the British heart Foundation.

I completed the ride on two occasions a few years apart and the second time proved to be easier as I knew what to expect. At a comfortable pace you are looking at completing the distance in 3-4 hours but as this is not a race, it's entirely up to you.

The earlier you prepare, the easier the cycle ride will be. Make sure you have had plenty of time out on your bike to get your legs used to ride for at least a couple of hours non-stop. The first time I rode in the London to Brighton bike ride it was June 1998 and I had only been cycling properly (to and from work, 16 miles each way) for about a month. The best piece of advice I had was to get myself some decent cycling shorts (with padding) and a Gel saddle! (sore bottom is inevitable!) Also, make sure you choose an early start time as this will ensure you have more of a chance of trouble free cycling as further down the pack you can get a bit bunched up.

Everyone kept on telling me that the thing to watch out and prepare for was "Big Hill" (Ditchling Beacon)near the end which was a killer. Much to my dismay, this wasn't the only hill to watch out for. There are a few up- hill points along the way through some narrow country lanes. The things to watch out for are other cyclists who cycle at different speeds and some stop in the middle of the route. This is further enhanced by fast riders who are evidently "time trialing" and will overtake you on the inside and outside and any other way they possibly can. I found this out the hard way as my chain came off during one of these uphill struggles where I was stuck behind a group of slow bikes slap bang in the middle of the road. I had to negotiate myself and bike through the passing cyclists to the edge of the road to make a quick repair and continue.

On my first outing, I rode with a couple of friends which was fun then the second time was with members of my health club. My friends and I had an agreement that if we got split up we would meet at the next rest stop which worked for most of the journey and we had a good laugh. There are approximately 16 official refreshment stops along the 54 mile route and 5 hills in total that will test your fitness levels. After struggling up "Big Hill" at a snail's pace, it was a lovely long downhill freewheel ride at high speed and then a leisurely cycle into Brighton and down to the sea front followed by a well earned drink.

Have fun and enjoy the scenery.

Boxing Training Tips - Bag Work Combinations

It takes fighters many years to develop and hone the skills required to launch successful conbinations during fights. I have put together some tips that will enable you to work out like the champions. These punch combinations will cater for all levels of fitness and boxing experience and will help you exercise with focus and determination whilst improving your fitness levels.

The basic principle follows a 10 punch combination routine using 6 different punches:

1 - Jab

2 - Cross

3 - Left Hook

4 - Right Hook

5 - Left Hook to the body

6 - right hook to the body

The idea is to use a combination of these punches from a 1 punch to a 10 punch sequence. For simplicity the ten punches can be worked out as follows:

1 - Jab,

2 - Jab + Cross,

3 - Jab + Cross + Hook,

4 - Jab + Cross + Left Hook + Right Hook,

5 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body

6 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body

7 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab

8 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross

9 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross + Hook,

10 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross + Left Hook + Right Hook.

Once you have worked up the scale to the 10 punch combination, you can reverse the order from 10 punches down to 1 and then back up to 10 again.

Resting for a couple of seconds between punch combinations should enable you to manage 3 sets (up to 10, down to 1 and up to 10 again) in approx 3 minutes - 1 Round.

This will equal 165 punches in total - enough for even a seasoned athlete. The fitter and more experienced you are at punching, the more variety you can add to the combinations. By counting up and down the scale and remembering combinations, you will be engaging your brain in order to focus and concentrate. This will get harder as you get tired and will burn more calories than your regular gym workout.

For the absolute beginner, you can aim for 1 set of combinations up to 10 with a rest and then repeat. This can increase to 2 sets and then 3 set per round with a 1 minute rest. Aim for 4 - 6 rounds and then finish your workout with some weight training, cardio, floor work and stretching exercises (if you have the time or the energy!)

Remember to warm up and stretch before you begin the workout - the cross trainer is good for this as it prepares the arms and legs for the activity to come.

Good luck and happy punching!

Author Bio:

Eddie Sica - Former Amateur and Professional Featherweight Boxer, personal trainer, Boxing fitness coach.