Will The Popular Running Apps Get You Ready to Run?

With the new partnership between ACE and the Women’s Running Series, it is a good time to review and comment on some of the more popular and well-known running apps. It seems that I get an email every month from a fitness technology company touting a new running app. So, what do I look for in a running app? Are they really all that different? Most share the standard features and have millions of dedicated users. Check out my thoughts below, then tweet me your favorite running app and why.

RunKeeper – Free (with paid upgrade available)

RunKeeper is a popular Boston-based running app available in eight different languages. One of the first running apps, RunKeeper has a dedicated following of more than 20 million users. The app has an easy user interface that tracks stats like pace, distance and time. Add a sensor and monitor heart rate as well. It also comes with a goal-setting option and, if you need that extra motivation, a coach in your headphone with built-in audio cues. One of the features of the paid app provides live tracking, but use with caution. While your friends can track and see where you are on a map, so can others.

MapMyRun – Free (with paid upgrade available)

With the tag line “You pound the pavement, we provide the motivation. Plan each stride and learn from every route,” how can you not want to at least try MapMyRun. By using the built-in GPS on your mobile phone, MapMyRun will track your duration, distance, space, speed, elevation, route and calories burned (if you preset your body weight) on an interactive online map. On a business trip in Cleveland and looking for a place to run? Check out the thousands of training maps created by users just like you. (By the way, Cleveland has 5,382 routes and 350 courses.) You can even find a local running group with which to tag along. The paid MVP in app purchase is even smart enough to plan your route; you just tell the app how far you want to run and it finds the route for you.

Nike+ - Free

You don’t need to run in a pair of Nikes to use their app (but I am sure they’d like you to). Gone are the days of the sensor in your shoe—now all you need is your mobile phone and the Nike+ app. In addition to the standard tracking features of time, distance and pace, the app converts your runs into a Nike Fuel score, so you can challenge your non-running training partners to keep up with your pace. One of my favorite features of Nike+ is the live cheering option. Have you ever been on a 10K and needed just a little extra push? Use this app, share your run to Facebook or Path and when anyone likes your mile postings, you will hear a cheer in your headphones. My brother ran the DC marathon a few years ago, and I tracked his progress and cheered along the way, even though I was 5,000 miles away. Same caution of live sharing as mentioned in RunKeeper.

Zombie Run - $1.99 and up

What if you could make a game out of your runs? Now you can with Zombie Run.
Thousands of runners experience an “epic adventure” during their run that motivates them to run faster and farther than ever before. I know I’d run faster to avoid being eaten by a zombie. New to running and want to train for that upcoming 5K in a few months? They have a sister app with an eight-week training program. Zombie Run takes your own music and combines it with an action-packed game while you burn those calories. (And there is no truth to the rumor that Zombies don’t like McDonalds and that if you stop for a snack, they will track you down.)

Strava – Free (with paid upgrade available)

Designed originally for athletes, Strava takes social fitness to a new level. What if your training partner can’t sneak away from the office at lunch for your team run? Or perhaps you’ve moved to a new city? Use Strava and get back that sense of camaraderie and friendly competition that drove you to achieve your best when training with others. The free version allows for unlimited activities per month with detailed maps and activity analysis. You can challenge friends through virtual challenges and watch their progress. The premium version for $59 a year includes progress and performance goals, leaderboards and additional analysis features.
People use running apps for all sorts of reasons. Some use the app to track milestones, others to brag to their friends about their personal best. No matter the reason, if you get that extra motivation to exercise from technology, it gets two thumbs up in my book. So the next time you run around the block, consider trying one of the many running apps. Like I say “… an app a day keeps the doctor away.”

Note: Extended use of GPS available in many running apps will drain your battery.

Source : Ted Vickey, M.S., is the Senior Consultant - Fitness Technology for ACE

Reducing Workplace Stress

 With a New Year and heading back to this was the Office I felt that this was a timely article to share .. I'm keen to hear your thoughts comment below ...

 

Do you have a demanding boss or difficult co-workers? Stacks of work to get done and not enough time? Everyone encounters job stress sooner or later — but that doesn’t make it easier. There are many aspects of your work environment that you have no control over — but you can take action to manage stress so that work doesn’t take a toll on your well-being.

Stress Matters

Workplace stress has been linked to serious health problems — including heart attack. Your body releases greater amounts of the hormone cortisol in response to stress — stimulating an increased appetite for high-fat, high-sugar foods, and increasing fat storage in the abdomen. A study of workers coping with corporate restructuring and layoffs revealed that chronic job stress led to weight gain. Not surprisingly, consumption of high-fat, high-calorie vending machine snacks went way up during the most stressful periods. Research also shows that intense job stress is an independent risk factor for high blood pressure at work, home, and even while sleeping.

Work Mindfully

Mindfulness is a way of zeroing in on the here and now instead of ruminating over the past, mulling over the future, or doing several things at once. Give your full attention to the task at hand, whether it’s a call, a meeting, or a project. Scrolling through your messages while on a phone conference may feel productive — but in the long run, multitasking will only add to your stress and drain your energy.

Be Nice

Get to know your co-workers by asking about their weekends, inviting their opinions, and eating lunch together. Collegial co-worker relationships make the workplace more pleasant for everyone —and studies even show that a positive outlook is contagious. Offer genuine compliments. Smile frequently — it’ll boost your mood and encourage those around you to lighten up.

Communicate Well

Miscommunication is the root of many workplace conflicts. Clarify details and expectations for every job task. Check for understanding if you’re the one dishing out assignments.

Annoying co-workers are best dealt with immediately and directly — or the behavior may get worse.  If your co-worker distracts you with loud, lengthy personal calls, talk with her privately instead of just getting frustrated. If it continues, speak with your manager.

Shake It Off

You can let yourself get wound up and upset about things that happen at work — or you can respond differently. Instead of stewing about a project that was dumped on you, could you view it as an opportunity to showcase your skills, talent, and teamwork — or speak with your supervisor? Instead of letting one grumpy customer get you down, can you focus on the 50 grateful customers you helped today? Take a few full, deep breaths to clear your mind and proceed down a more positive path.

Practice Smart Self-Care

Regular exercise and good nutrition — along with time for fun and relaxation —boosts your ability to cope with stress. And when you’re well-rested, stressors are more manageable. Consider taking a walk at break time, or meeting a friend for lunch. Learn relaxation breathing and stretching exercises to do at your desk. Choose high-energy, nutritious foods for meals and snacks. Cultivate a healthy sense of humor; look for the laughable moments in everyday life at work.

Get Help

If your best efforts don’t reduce your stress and talking with your manager doesn’t help, seek advice from your human resources department or employee relations representative. Some employers offer employee assistance programs (EAP) that provide confidential, 24/7 phone consultation with professional counselors for personal matters and workplace issues. If your employer offers this benefit, don’t hesitate to use it.

Make a Change

Life is too short to spend it in a toxic workplace — and living with chronic stress isn’t a long-term solution. No job is stress-free, but if your current job isn’t a good match for your interests, talents, and goals, create a plan to move on. Paint a realistic picture of your dream job by talking with others in your desired line of work before you make the leap.

Source : acefit/healthy_living_fit_facts_content.aspx?itemid=3053

Reebok CROSSFIT LIFTER PLUS Mens Sneakers Weightlifting

Amp-up your CrossFit performance with this training shoe that's specifically designed to enhance your lifting power while also managing to be lighter than most weightlifting shoes. You'll secure more stability and support through every press, squat and power-lift, thanks to the full-length Extreme stiffness Stroble designed for Olympic lifting stability. You'll feel perfectly centered by the dual external Velcro® straps, and your feet will stay ultra-comfy and irritation-free all session long, thanks to these CrossFit training shoe's ETC linings that are anti-friction and reduce heat build-up. 

What are you training with , I'd love to hear ? 

Indoor Cycling and Spin Classes - How to Get the Most From Your Workout

The topic of spin classes came up at our local health club a few days ago. During the course of a few minutes of very interesting conversation, one thing became clear. People either love indoor cycling, or they hate it! There seems to be very little middle ground.

If you're looking for a low impact cardio workout, indoor cycling is one of your best options. But just like any fitness activity, you'll want to make sure you're stacking the deck in your favor for the best odds of success. There are a few essentials to consider if you want to get the most benefit from your cycling workout.

You'll also enjoy Spin Class 101 and 7 Major Benefits of a Spin Class

 

The first time I participated in a spin class, I'll admit to being just a bit intimidated. All of my fears were unfounded though, just as soon as I embraced a few key concepts. In fact, most people I've talked to who didn't enjoy the classes ultimately didn't get the most from their workout, leading to disappointment and not trying again.

Here's three tips for indoor cycling participants:

1. Make sure you're wearing proper clothing, and keep that water bottle handy. Running shorts and sweats are not designed for indoor cycling. Get yourself some biking shorts, or at least wear shorts with extra padding and comfort in the inner thigh area to prevent discomfort. As for water, you'll want to be ready to consume plenty, both during and after class.

2. Remember, this workout is about you and not what other participants are doing. All too often, it's easy to get caught up in the enthusiasm of the class, despite what your body might be telling you. Listen to your body and follow suit. Make adjustments as necessary.

3. Make sure your seat is adjusted properly. This is the most common mistake in spinning classes. Your seat should be at a height where your knee angle is about 85% straight during the downstroke. If your seat is too high or too low, you'll risk injury and you won't get the most from your workout either. If you need help determining the proper height of your seat, ask your instructor for guidance.

Finally, ask yourself about your fitness level, and be honest with your response. Intensity levels in spin classes vary, and some can be too intense for beginners. Don't be discouraged. Instead, modify the workout to your level and make a goal to increase your capabilities over the following weeks and months.

If you're just starting, consider working on your form and conditioning on a stationary bike before participating in a spinning class. This way, you can increase your fitness level and get acclimated to indoor cycling. In just a few short weeks, you'll be ready for a great spin class workout!

Jim Hofman is an author who lost 25 pounds in six months just from adding spinning classes to his workout regimen. For more tips, strategies, and recommendations, be sure to visit Jim's recommended resource site devoted to biking and indoor cycling http://www.cycling101.info

Source: Jim Hofman / http://www.cycling101.info / Ezine 988746

What Does Being Fit Really Teach Us?

We make choices in life. Each one of us is unique in our own ways. As individuals, our minds are in control of everything - those that we do, those that we want to do and those that we want to have. Our eagerness and determination to work hard in achieving the things that we think we can't do or the things that we think we can't have will determine our future.

Physical fitness as described in Wikipedia, is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. Physical fitness means being healthy and free from illness and the ability to be involved in physical activities, such as running, jumping, swimming, weight lifting, etc. Since our first few years in school, we have been introduced to physical fitness and sports. Some of us discovered our talents and became athletes. Others would always try their best to excel in sports even if they believe that they don't have the said talent. They are those people who believe in the saying, "Hard work beats talent when talent doesn't work hard." Now, let's talk about those who are neither athletes nor enthusiasts. They are these type of people:

1) An average guy who wants to look better, have bigger arms, broader shoulders, thicker chest and finely carved abs.
2) A person who thinks he or she is fat and aims to have a smaller waistline or a flat tummy.
3) A skinny guy who wants to build more muscle.
4) A man or a woman who wants to become stronger and feel better.
5) An elderly who is fighting a disease and was advised by the doctor to start exercising. The main goal is to look better. Next is to feel better, stronger and healthier.

In my own opinion, physical fitness is a complex state. It is a definition of how a person lives his or her life. It is an enigmatic evidence of feeling great from inside out. It is a result of discipline, hard work, humility, curiosity, and perseverance.

These characteristics, for me, are the main ingredients in becoming successful in your fitness goals.

DISCIPLINE

Not eating your favorite comfort food or not drinking your favorite soda, getting yourself tired three, four or five times a week, spending your time running outside instead of just lying in bed - these are not a good idea to many. When you have discipline, you know that you have to do what you don't want to.

HARD WORK

Focusing on your goal, looking forward to achieving your desired body or physical ability and pushing yourself hard are not really hard to do at all. Always tell yourself to strive more for better results. Hard work pays off at the end of the day.

HUMILITY

Always keep in mind that you don't need to be better than someone else. There will always be that person who looks better than you or is stronger than you. Sometimes you will be that person too. There is no competition with anyone but yourself. Bragging about what you have will get you nowhere.

CURIOSITY

There are a lot of fitness experts and magazines online nowadays. Social media is one of the best ways to get advice and tips from. You only need to take the time to read those advice and tips and try applying them. Having a friend who is experienced in physical fitness will also be a bonus. But also limit yourself to hearsay.

PERSEVERANCE

There will be times that you get frustrated, unmotivated, hopeless and unprogressive. Don't just quit right away. Remember the first day of your workout until the next weeks, months and years that you feel a lot stronger than ever before. Never think of giving up and put to waste what you have already started. You will notice the changes in your body as you take pictures every now and then, either monthly or bimonthly, or anytime you want to take note of your progress.

As you take the journey to achieving your goals and having the physique that you always wanted, you will eventually learn and practice the qualities mentioned above. You will also get used to eating healthier foods and limit or exclude those unhealthy ones in your everyday meal. You will start to add and love more protein, green and leafy vegetables, healthy fats and fiber to your diet. But remember, there is no perfect diet, a very good advice or an excellent trainer to help you with your goal if your mind is not set to work with keen interest. In addition, you'll be more successful if you keep an open mind and be teachable all the time.

Although there will be times that you feel like your expectations are not met. You will feel like there are no changes in your body as how you want it to be. You'll be in the stage of reaching the so-called plateau and you notice that there is no progress anymore, you're not getting any bigger, leaner or stronger. Your only competition here is yourself. Every time you look in the mirror, you will see that person in front of you. You would always want to look better than that one there. Every time you feel like quitting, every time you feel tired and losing the drive, just think of what you will achieve when you keep going. You need to decide where you want to be. Are you contented with what you just have? Would you just accept the fact that you can't achieve something new for yourself? Or would you want to experience the triumph of conquering your limitations? As the great Arnold Schwarzenegger said, make your mind work for you, not against you. You just have to be patient, continue doing what you have started, keep an open mind because everyday is a learning process, enjoy yourself until the day you realize that you have already reached your goal. By then, you will know exactly what I'm talking about right now.

Source: Art Forrosuelo  http://EzineArticles.com/8747921

ZUU

An unusual Australian workout trend is taking the UK by storm. Called Zuu, it involves squatting, scrambling and slithering around the gym, just like a wild animal.

This is like no gym class I’ve ever been to before.Check Out My Ankor What is Ankor Training ?

“Bear crawl” yells the instructor and the other six participants drop to the floor, scrabbling around on their hands and knees, clambering towards the middle of the room and back again.“Gorilla!” he yells and there’s a mass swinging of arms and bounding forwards with flat feet. Bemused, I join in, channelling my inner Mowgli as I literally ape what the others are doing. But just as I've mastered the marsupials, we’ve moved on to “Iguanas!” – which involves a sort of slithering plank – followed by “Frog squats!” – dipping and bobbing with bent knees like a hyperactive amphibian.

I feel, and look, utterly ridiculous. But then so does everybody else. We’re clambering and scrambling, rolling and diving, jumping and heffalumping our way around the floor - legs and arms akimbo - in response to the seemingly random animal names that our instructor, Jay Moore, is bellowing at 30-second intervals. Gone are the dour gym-faces we were sporting moments ago. We’re making such a spectacle that a crowd has gathered. Some are so intrigued that they’ve abandoned their cross-trainers to join in.

No ordinary gym class

It's a far cry from my usual inner-city gym experience: sweaty, testosteroney, adrenalin-filled dystopias, where the frenzied hum of machines drowns out my every thought. There's something about them that fills me with dread, from the buff bankers hogging the treadmills, the toned-and-tanned gym bunnies preening in the changing rooms, or the fact that nobody ever speaks or – worse – cracks a smile; they don’t tend to be welcoming places.

Unless, that is, you're at Virgin Active’s Health Club in Aldersgate, east London, pretending to be a lizard.

 The bizarre display is known as 'Zuu', an Australian-born fitness sensation that has just landed in the UK. Virgin Active has been trialling it at three health clubs in the capital and, so successful has it proved, that it's being rolled out across the whole country this summer. Based on primal movements and animal instincts, it’s a combination of strenuous cardio intervals, strength building and agility exercises. With fans including Sir Richard Branson, international sports teams and the military, it’s being hailed as the biggest fitness craze of the year. Better still, it’s as easy as it sounds: simply listen to the name of the animal and start moving around the room as if you're it (sound effects optional).
Invented by Aussie fitness fanatic Nathan Helberg, a father-of-four who describes himself as an “expert in primal pattern movements”, Zuu was piloted in Queensland in 2010. Since then, it’s become one of the continent’s most popular exports, with programmes in the USA, France and Japan. In a recent survey, the American College of Sports Medicine named high-intensity interval training as the top global fitness trend of 2014 – and Zuu aficionados haven’t looked back.

Don't worry about looking silly?

I, meanwhile, am still being put through my paces. Virgin Active’s classes are currently only 15 minutes long (though they have plans to extend them to 45), but boy what a 15 minutes. Lights are flashing before my eyes; my limbs feel like deadweights; I’m sweating from places I didn’t know existed. One of the men drops out halfway through; others are frantically mopping the floor with their towels. Frog follows iguana follows cobra (another slithery one, with a side-to-side stretch); bear follows gorilla follows crocodile (during which I collapse and forget to pay attention).
“The idea is to keep the heart rate nice and high,” insists Jay, when I gasp defeat. “They’re all natural movements that your body should be doing; it’s just that it hasn’t done them in a while. You stop doing this sort of thing when you’re a kid, so Zuu is about recapturing that energy and agility. You’re up on your feet and constantly moving. Don’t worry about looking silly” – this, at the sight of me, derriere in the air, trying to mimic a frog – “because you’ll feel great afterwards.”

Zuu has three main selling points: for all the pain, it’s over pretty quickly; it doesn’t require much space, so it’s perfect for tiny flats; and it gives impressive results. Just 15 minutes of rolling around like you’re at a three-year-old’s birthday party can burn between 500 and 1,000 calories. In real-life terms, that’s two Starbucks double-choc muffins. Or a sharing bag of salt-and-vinegar Kettle Chips. Plus wine. “It hits every part of the body from a fitness perspective,” adds Jay. “Women love it for weight loss or toning; men love it for muscle-building. Your heart rate fluctuates so much that it’s really good for you. If you put the work in, you’ll get so much out.”

Unleashing my inner beast

The name is, in a way, a bit of a misnomer – because not all the moves are named after animals. There’s the “sumo scissor” (a squat followed by kicking each leg alternately); the “thumb rock press” (a particularly undignified number requiring your hips to be in the air and your head to touch the ground) and the “hindu push up” (which reminds me of the ‘worm’, a move that should otherwise only be attempted by break dancers).
There’s even an advanced stage, for when you’ve perfected the animal motions, whereby participants wear a resistance harness to make everything even harder. Feeling energised – or possibly delirious with exhaustion – I try it on for size. It’s like a miniature backpack attached by a lurid orange cord to a gym barre. I look like I’m going abseiling – or trying out for a part in the new Transformers movie. More than a few curious stares shoot my way as I run through my best mammal moves, feeling disconcertingly like I’m on a leash.

Then, suddenly, my 15 clammy, agonising minutes are up. In the communal spirit of Zuu, there are high fives all round – followed by rapid gulping of water and sighs of relief. I feel shattered but refreshed; like I could climb a tree and swing from its branches.
“The number one piece of feedback we’ve had,” says Jay, “is how much fun it is.” I can see exactly what he means. Whether it’s squatting like a frog, pouncing like a tiger or simply hopping up and down to get rid of my kangaroo’s pouch, this is my kind of gym class. People are – whisper it – actually smiling. And all it took was a bit of monkeying around.

Five Zuu moves to try at home

The Gorilla: Think Planet of the Apes. Long, heavy arms and big bounds forward
The Frog Squat: Bend your knees, keeping your feet flat on the floor. Get low – so low you feel your thighs burning – and then pop up, as if on to a lilypad
The Bear Crawl: Bum in the air, hands and feet on the ground. Ditch your dignity and skulk forwards for four steps, then backwards for four
The Iguana: Get into the plank position and move alternate hands and feet forwards. Think Catherine Zeta Jones in Entrapment, minus the cat suit
The Crocodile: As above, but tuck your elbows in and scuttle forwards, jaws snapping.

Source :   telegraph.co.uk/women/womens-health & ZUU creator Nathan Helberg touring the world with Ankorr Director Dirk Gardner

Crossfit and Gym Rings

Starting Rings Routine

It’s time to show you how to get started working out using gymnastic rings.

Warm-up and Cool-down

The video below shares a rings-specific warm-up and post-workout stretching routine:

 It’s important to prepare yourself for the strain of rings training and prevent undue strain from what can be an intense practice. The proper shoulder, elbow, and wrist warm-up and cool-down moves will help you get the most out of this training and lessen your chances of related injuries.

The Fundamental Routine

In this workout routine, you’ll be practicing the fundamental movements that take advantage of the best qualities of the rings and get you on the road to increased upper body and core strength. The video below walks you through all the basic rings exercises.

 Top Position Hold – 3 sets of 5-10 seconds. A deceptively difficult position that is far from easy to perform, this exercise challenges the strength and stability of even the strongest people in their first time on the rings.

• Dips – 3 sets of 3-5 reps. This classic bodyweight exercise for the chest, shoulders, and arms is made harder by the instability of the rings.
• Reverse Row Sit Back – 3 sets of 3 reps. This move combines a row and chin-up, and teaches coordination and body control; it also strengthens all areas of the back.
• Tuck/L-Sit – 3 sets of 5-10 seconds. A first step into leverage holds; there are hardly any better exercises than this for your core.
• Chin-Up/Pull-Up – 3 sets of 1-3 reps. Just like dips, this is a standard bodyweight exercise for a reason. It’s the most efficient way to strengthen your entire upper body and core. Tighten your butt and legs as you do it, and it turns into a full body move.

Do this routine 3 times a week and you’ll be reaping the unique benefits of rings training within a few weeks. You can add it on to your current training if you like, but make sure you adjust your workouts as needed so you don’t overdo it.

FAQs and Troubleshooting

This is really hard. What if I can’t do a single rep on the first exercise?

This is hard. It really is. That’s what makes it so good for you! That being said, there’s always a way to scale back an exercise to make it doable for you.

Let’s take the Top Position Hold, for example. Use a sturdy box/stool/chair, and stand on it so that you can get into the top position while still on the box (lower the rings as needed or get a taller object to stand on). Hold there for time. As you get better, put more weight onto your arms and less on your feet.

The two primary issues in the beginning are using your full weight and the shakiness and instability you feel. You can improve those things by lessening the weight (either by adjusting the rings down or elevating your starting point, or both), and improving the stability (either by keeping your feet grounded or decreasing the length of the strapping). You can apply these principles to nearly every ring exercise, especially in the beginning with the basic exercises.

Do I need grips or chalk?

Grips? No. Chalk? That’s a good idea. Chalk helps provide some traction and decreases slipping from sweat or other moisture. A block of magnesium chalk is just a few bucks and will last you forever. Click here to see an article I wrote on grips and hand care for working with gymnastic rings.

Can I do “X” move without the basic progressions you mention? I really, really want to.

Well, go right ahead. I’m sure your health insurance company would love to foot your medical bills.

Seriously, just as in everything, patience and smart progression will win out in the end. Don’t be in such a hurry to get somewhere that you break down and never even get out the driveway.

How long will it take to get “X” move?

I’ll use my favorite answer for that one: “It depends.”

It depends on how strong you are in the first place, how flexible you need to be to make it happen, and how flexible you are right now, how much time you are willing to devote to it, how consistent you are in your training, how good you are at recovering from your training…and so on.

What if I fall on my head?

It’ll hurt. Hopefully, not too badly.

Basically, the only way you’ll fall on your head is if your grip slips, or if you let go. So number one, don’t let go of the rings, ever. Never. Only release the rings when you know and are comfortable with what you are going to land on. If you do feel your hands slipping, grip as hard as you can and get your feet under you quickly.

Are there leg exercises?

No, not really. There are ways you could use the rings like other suspension equipment (e.g. TRX) and do assisted squats and other such exercises. But really, that’s not the best use of the rings or the best way to work your legs. Go ahead and do squats and run hills after your rings sessions. Those are good for you.

Can I use TRX straps instead?

For most of the exercises we’ve shown here, yes. But as you get going on the rings and want to start with the combination moves, such as the muscle-up and tuck-to-tuck shoulder stand, the TRX isn’t going to cut it. The TRX was designed for certain purposes, as were the rings. You can do pretty much all the TRX exercises using the rings, but you can’t do all the rings exercises on the TRX.

Can I use rings every day?

It’s possible, but you’ll have to be very good at regulating your intensity and effort, and be aware of how your performance changes from day to day. Pick the good days where all cylinders are firing and work hard. Take note of the days when you are floundering, and just do the minimum.

Skill training every day is a fast way to improve, but don’t fall into the trap of going as hard as you can every time. Adolescents and teenagers may be able to do it without injuring themselves, but adults will have a much more difficult experience.

 What’s Next?

After you’ve spent a couple months on the rings focusing on the fundamental movements as outlined above, you’ll have gained a good base of strength and have a better familiarity of the rings. At that point, you could continue on with the same exercises and work on increasing your sets and repetitions and holding times, or you could move on to the more complex skills that form the hallmark of rings training.

These combination movements take advantage of the characteristics of the rings that make them so different from free weights, machines, and even a fixed pull-up bar. Moving your body from below to above the rings and vice versa is a great demonstration of strength and body control.

The muscle-up  is one such move that’s been a sign of rings proficiency in recent years. It may be a simple move for gymnasts, but for non-gymnasts it’s a great skill to work toward, and it indicates a good level of strength, flexibility, and coordination.

The L-Sit-to-Handstand — and the easier version of the Tuck-to-Tuck Shoulder Stand — requires significant balance, body control, and more than a decent amount of strength.

These and other moves like them take you out of your normal gym and home exercises. They challenge not just your body, but also your mind, with the need for increased concentration and introspection to analyze your errors, and correct them for your next attempts.

Take your time and build your strength and stability in the rings with the fundamental exercises, but don’t be afraid to step out of those and try newer and more difficult skills.

What are you waiting for? Get going!

Don’t let the incredible and impossible feats of strength and skill of Olympic-level gymnasts deter you from working out on the rings. In this post I’ve taken you from scratch to performing good fundamental exercises, and within a few weeks of dedicated practice I bet you’ll experience increased strength in moves you wouldn’t have thought possible, along with a feeling of overall body connection and control.

Ring work is difficult — there’s no way around that. But the fact that you can progress to keep it challenging is why they are so useful for improving our strength and fitness.

The rings are a great tool for improving your strength, mobility, and coordination, and you don’t have to be a gymnast to enjoy these awesome benefits.

Source : Ryan Hurst /http://gmb.io/