"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body." -Arnold Schwarzenegger
"It's all to do with the training: you can do a lot if you're properly trained." -Elizabeth II
"In general, any form of exercise, if pursued continuously, will help train us in perseverance. Long-distance running is particularly good training in perseverance." -Mao Tse-Tung
"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow." -Friedrich Nietzsche"
You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset." -Tom Hopkins
"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit." -Morihei Ueshiba
"If you want to make your dreams come true, the first thing you have to do is wake up."
-J.M. Power
"One half of knowing what you want is knowing what you must give up before you get it."
-Sidney Howard
"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford
"The important thing is to strive towards a goal which is not immediately visible. That goal is not the concern of the mind, but of the spirit."
-Antoine de Saint
"It is easier to go down a hill than up, but the view is best from the top."
-Arnold Bennett
"You will never find time for anything. If you want time, you must make it." -Charles Buxton
"Act as though and it shall be.
The seed you sow today will not produce crop till tomorrow. For this reason, your identity does not lie in your current results. This is not who you are. Your current results are who you were." -James A. Ray
"Physical fitness can neither be achieved by wishful thinking nor outright purchase." -Joseph Pilates
"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world." -Paul Dudley White
America's children have an obesity problem... because they don't exercise enough.
America's children are frequently diagnosed with depression and prescribed anti-depressant medication... because they don't exercise enough.
Now you might have gone, wait, what does obesity have to do with depression? It has a lot to do with it actually. There has been a lot of health research done linking a variety of hormonal problems with obesity and depression, often creating a vicious cycle wherein the obese person eats comfort food whenever they are sad, which increases their weight and simultaneously the hormones which are making them feel depressed.
In contrast exercise is a natural anti-depressant.
So it stands to reason that if America's parents want their kids to be happy and healthy they need to get their kids involved in after-school sports and summer activities that will keep them active, engaged and having fun.
Now not all kids are cut out for baseball, basketball, soccer or football. Or hockey if you live in Canada. But there are plenty of other sports out there available for children which encourage weight loss while having fun.
#1. Archery - Its super popular right now and it combines resistance training with mental discipline.
#2. Boxing - Makes for a really cardio exercise, which can really shed the fat.
#3. Martial Arts - Lots of cardio and encourages mental discipline.
#4. Bicycling - Including downhill, rally, BMX and more.
#5. Bowling - Not exactly known for its benefits as a weighlifting exercise. Its basically a bit like shotput with a target.
#6. Cheerleading - Yes, it counts as a competitive sport. Gymnastics in general.
#7. Ballet / Dance - Very good cardio and also improves balance and coordination.
#8. Diving / Swimming - Good cardio and resistance training simultaneously.
#9. Fencing - Who doesn't love a good swordfight?
#10. Lacrosse - A brutal game at times, but definitely high in cardio.
#11. Rowing - Racing rowboats? Huzzah. That does sound like fun.
#12. Rugby - Like football, but without all the padding.
#13. Skating - If you have an ice rink handy nearby this makes for good cardio - plus the cold burns extra calories and forces you to move around more to stay warm.
#14. Skiing - Whether its downhill or cross country skiing makes for good cardio.
#15. Tennis - Want to sweat? Tennis will get you breathing and sweating hard.
#16. Wrestling - Olympic wrestling combines speed and strength to try and pin your opponent. Size is an advantage in this particular sport.
So there is really no shortage of sports out there for kids to enjoy if their parents make the effort to enroll them in such activities. The exercise and fun they have will boost their self-confidence and reduce any feelings of depression. Given time the weight will disappear, but they have to stick with it.
Many kids quit sports because they feel they aren't cut out for it physically or feel uncomfortable in a team sport environment. That is why other sports like archery and boxing work better for some children because they have to learn self-reliance and patience instead, but also benefit from a less stressful atmosphere because they can do such sports for fun instead of for competitions.
Note - The above list of sports is equally good for adults who want to lose weight and have fun doing so.
Weightlifting is a great tool for people who take their archery skills seriously and want to get an edge on the competition. (I also strongly recommend Yoga for improving balance and core muscles, and Meditation for improving your mental approach.)
Physical Strength is all important when it comes to the physical ability to string a bow, draw a bow, and hold it steady. Balance is great for holding your body still while trying to aim, but if you can't even draw the bow and hold it steady your sense of balance will be somewhat useless. (And your mental game even more useless if you can't draw the bow.)
Thus to make any use of the bow you first need to be able to physically draw the bow you are using. For this reason it is best to start with a bow you can already draw. The bow in question may not be that powerful or accurate, but at least you can draw it and hopefully hold it steady.
Progressing to a more powerful bow is a stepping stone for many archers. It shows that they have worked very hard, grown more muscle mass, and now have the physical strength to draw a more powerful bow. In ancient mythology only the strongest heroes were able to string and draw such bows.
An archer can become stronger simply through regular practice in archery, but lets pretend they only visit the archery range once per month or once per week. Well they aren't going to get stronger very quickly then, will they?
No, they won't. But if they complement their archery practice with a weightlifting regimen (especially during the winter months) they can continue to grow stronger and stronger and reach a point where they can draw the more powerful bows and hold them steady.
10 Weightlifting Tips for Archers
#1. Always lift something at least 10 times. If you only lift it 5 times you won't get much benefit from it in terms of endurance. Aim for 10 to 15 repetitions and do 5 sets.
Note - It is important to practice proper weightlifting form when lifting so you are targeting the muscles properly. Whatever weightlifting exercise you are using, research it so you know how to do it properly. This is beneficial both for faster results, but also to prevent injuries.
#2. If you are struggling to reach 5 you are trying to lift too much. Choose a lesser weight.
#3. Don't ignore basic old school exercises like push-ups and pull-ups. Those are both very handy. Sit ups won't help you much because that is targeting your ab muscles, but push-ups and pull-ups are great for targeting the muscles involved in archery.
#4. Don't do only one kind of exercises. Do a huge variety of exercises so you can target multiple muscles groups. Yoga is an excellent example because the different poses target different muscles.
#5. If you start feeling pain in one muscle group its time to switch to a different muscle. "No Pain No Gain" is only partially true. Too much pain means you are overdoing it.
#6. Think Progressive Loading. You want to lift 75% of your maximum lift and then aim for repetitions. As you grow stronger you can increase the amount you are lifting so it is still 75% as your maximum lift continues to go up.
#7. Don't forget stretches. I have an older post on Archery Stretches you will find useful. Isometric Stretches and Body Weight Exercises are very handy for increasing your strength while simultaneously maintaining your flexibility.
#8. Aim for exercises you can use for cross-training the same muscle groups that are used during archery. eg. Boxing and rowing both use pulling motions with the arms and a tensing of the upper back, which will improve both your triceps and back muscles (rhomboids).
#9. Over time you will want to increase the number of repetitions you are doing of each exercise. If you start off doing 10 reps of each exercise you will want to gradually raise the number of repetitions to 20. After you reach 20 continue doing that for 2 weeks and then increase the amount of weight you are lifting and start back at 10 repetitions.
#10. Remember to have recovery periods between sets of repetitions and also between days when doing weightlifting. You have to give yourself time to grow new muscle tissue. Overuse of the muscles on a daily / constant basis will cause muscle fatigue.
BONUS! Remember to focus on the following muscle groups which are commonly used during archery:
upper back and shoulder muscles to draw the bow; upper and lower shoulder muscles to control the draw arm; arm muscles to extend the bow arm; finger muscles to hold the bowstring.
The finger muscles will be most difficult to strengthen. You will need to pull things using those three fingers and hold them in a steady position. In theory one of the best ways would be to string your bow at home and practice pulling the bow and holding it steady every 2nd day.
ANOTHER BONUS - Remember to include both right and left hand sides to maintain a balance of muscle strength.
WAIT, ONE MORE! - Do squats and similar exercises to improve the upper and lower leg muscles which are used to control balance, do twists and yoga to improve the lower back and waist muscles to control a steady stance.
Did you know that Boxing that is a really great cardio exercise that burns a lot of calories?
Exercise & Calories Burned per Hour
130 lbs
150 lbs
180 lbs
200 lbs
Boxing, sparring
557
643
772
857
Which means that if you want to get into boxing purely as an exercise (as opposed to competitive boxing or learning boxing as a self-defense) you can really shed the pounds quickly.
An 165 lb person burns a little over 700 calories in 1 hour of sparring. Doing boxing for 5 hours in a week and they've lost 1 lb. (To calculate how many calories you can burn doing boxing punch your weight in pounds into the following Boxing Calories Calculator.)
Add in the Afterburn Effect and they may lose closer to 1.5 lbs of fat. That is pretty impressive for only 5 hours worth of exercising.
Precise results will vary on a person's overall weight and physical endurance, but the end result is that boxing provides you with a great cardio exercise that burns a lot of calories - and its fun to do!
I charge $35 per hour for boxing lessons. For 5 hours of boxing lessons (split up over 5 days, depending on the client's schedule) I normally charge a discounted rate of $150 (the client saves $25).
However during the month of May 2013 I am offering a special discount rate for new clients - 5 lessons for $125.
Please note I am not teaching competitive boxing. So if you are into MMA or expecting some serious sparring action, you will be sorely disappointed. I teach boxing purely as an exercise. Hence the term "Boxercise".
To sign up immediately for Boxercise Lessons you can send $125 via Interac E-Transfer to cardiotrek@gmail.com.
If you're new to weightlifting but have watched it at the Olympics then you probably THINK you were watching them do Deadlifts. Like in the video below.
However those are NOT Deadlifts.
In a deadlift you are only lifting the bar up approximately to your waist. Like in the image shown here on the right.
I think the confusion over the name of the particular weightlifting exercise is that a Deadlift sounds really difficult and people equate that with lifting the weight above your head. Except you are only lifting it about a third of that height.
When doing Deadlifts remember that form is very important so that you don't injure yourself. Stick to the prescribed Deadlift form and do it safely.
So pay attention as we journey down the road of brain and brawn and learn how to do a Proper Deadlift.
Step 1
Place the barbell on the ground and attach weights to it according to your strength and fitness level. If you are just starting out estimate the maximum amount you think you can lift and then lift half of that. (You can lift larger amounts later on once you've got the form correct.)
Step 2
Step up to the bar so that your feet are approximately shoulder width apart, the balls of your feet are under the bar, and your toes are pointing forward or slightly outward.
Step 3
Bend your knees while keeping your back straight, so that you look like you are in a sitting position.
Step 4
You should be close enough to reach the barbell, and grasp it with your hands slightly more than shoulder width apart, outside of your legs.
There are several different ways to grip the barbell. The most recommended style of gripping is the mixed grip (one palm facing you, one palm facing away), as it less likely to result in injuries, but use whichever grip feels the most comfortable.
For Olympic lifting, many people use the hook grip, which is more secure but is painful at first. It is similar to the overhand grip, except that instead of the thumb over the remaining fingers, it is hooked underneath them.
The underhand grip alone is not recommended because it can lead to the rupture of bicep muscle and connecting tendons, especially in people who do not have full flexibility in the elbow joint.
Step 5
Lower your hips so that your thighs are parallel to the floor. Keep the lower part of your legs mostly vertical. The angle between your foot and your lower leg should be close to 90 degrees.
The thighs should be parallel to the ground, but the back is not straightened yet.
Step 6
Straighten your back and look straight ahead. Never lose the natural arch of your back.
Step 7
Lift the bar. Stand up by raising your hips and shoulders at the same rate and maintaining a flat back. Keep your abs tight during the whole lift. You should lift the bar straight up vertically and close to your body. Try thinking of it as pushing the floor away from you. Come to a standing position with upright posture and your shoulders pulled back. Allow the bar to hang in front of your hips. DO NOT try to lift it any higher.
Step 8
Lower the bar. Keeping your back straight, return the bar to the starting position in a controlled manner. Pushing your butt out as if you are going to sit down in a chair, and keep your head up. DO NOT drop the bar.
There, you've done it.
SAFETY NOTE! Avoid doing 6 or more deadlifts at a time. The more deadlifts you do the more likely you are to use improper form because you are rushing and overdoing it - which leads to injuries. Stick to 5 reps or less and stick to proper form.
And before you think for an instant that you cannot do this very simple weightlifting exercise try watching the following video of a little girl who is a weightlifting champion.
Once you've mastered Deadlifts (remember that form is very important for performing that exercise properly and without injury) you may also wish to try the following types of Deadlifts.
Romanian or Stiff Leg Deadlifts
These deadlifts are hips dominant. The exercise is a great core strengthener and also tones the glutes and hamstrings. It targets the lower back quite a bit to strengthen it.
1. Use very little weight while practicing this type of exercise until you get used to it. If you try to lift a lot more you will hurt your lower back.
2. While performing Romanian deadlifts keep your hips so far back that your
toes start to rise as the weight is lowered. Think 98% weight on the
heels, 2% in the toes for balance.
3. Bending your legs only a little lift the bar using an overhand (pronated grip). Your lower back will be doing most of the work so you will feel it there.
4. Stand tall and hold the bar or dumbbells with arms straight down at your thighs.
5. Keep the head up, shoulders back, knees slightly bent, and low back arched as the bar is lowered to the floor.
6. Repeat multiple times. If at any point you start to feel back pain cease lifting. (If you experience back pain a lot while doing this exercise you need to switch to a lower weight.)
One Leg Romanian Deadlifts
1. Exact same form as the Romanian lift except now you're on one foot with the other leg behind. Use either a dumbbell or barbell. If using a dumbbell attempt to hold it in the opposite hand of the working leg.
2. With this exercise try to do one rep holding the weight, place the weight on the floor, and perform the next rep empty-handed. This is for an extra challenge using co-ordination and balance.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!
