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Exercise, Does a Body Good

For your reading convenients below you will find all the Exercise, Does a Body Good published in 2018

January 2018

Happy New Year and welcome back to Exercise Does A Body Good.
Well 2018 is here and I bet that you think I will give you some New Year’s resolutions. Nope, The only recommendation I will give is exercise 3 to 5 times a week, eat healthy, and or maintain or lose some weight.

This article is about another training exercise program, such as jazzercise, not! Just humor people, just humor. All kidding aside this article is about Cross Fit Training. What is cross fit training? This type of training incorporates both a physical exercise philosophy and a competitive fitness sport. These workouts include elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics, strongman, and other exercises.

Before I move onto a sample of a cross fit training program, I need to explain what is plyometrics and power exercise. Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed).

An example of a plyometric exercise is a plyometric push up. The difference between a regular push up and a plyometric push up is that you lower your body to the floor, explode up with great force, go back down to the floor in the lower position, and explode back up.

A plyometric squat is done by lowering your body as if sitting in a chair. Unlike the typical squat where you would just lift your body up to the standing position, a plyometric squat has you jumping up and repeating the process with force.

What is power training? Power training is like strength training, except in power training you are using heavier weights or resistance.

Here is a sample of what a person might be doing in a cross fit gym:
Run 800 meters (half of a mile).
Do 12 pull ups or chin ups.
Run ¼ of a mile.
Do 12 pull ups.
You would complete this cycle as quickly as you could.

The following day you would do:
Run half of a mile.
Do 25 plyometrics push ups.
Run ¼ of a mile.
Do 25 plyometrics push ups.

The next day:
Run ½ of a mile.
Do 25 plyometrics squats.
Run ¼ of a mile.
Do 25 plyometrics squats.
Again, you would do all of these as fast as you could. These are just samples of a cross fit training program. In a cross fit gym, they have so many different types of equipment, that you can create a variety of cross fit training programs. Therefore, I will not get into all the different kinds of cross fit programs that are available.

Here is a sample of a cross fit training program you can perform in your home.
Day 1:
Walk on treadmill for a half of a mile (stationary bike or elliptical), at a quick pace.
Alternatively, if you do not have the equipment, walk in your neighborhood.
Do 10 plyometric push ups.
Walk ¼ of a mile.
Do 10 plyometric push ups.

Day 2:
Jump rope for a count of 500 reps.
Do 20 plyometric squats.
Jump rope for 250 reps.
Do 25 plyometrics squats.

Day 3:
Do 200 step ups on stairs, step block or platform.
Do 25 reps of superman exercise (see past article).
Do 100 step ups.
Do 25 reps of superman.

Day 4:
Walk ½ a mile on a treadmill, elliptical, or in neighborhood.
Do 20 regular push ups.
Walk ¼ of a mile.
Do 10 plyometric push ups.

Day 5:
Complete 10 minutes on a stationary bike, treadmill, or elliptical.
Do 50 regular squats.
Complete 5 minutes on a stationary bike or other equipment.
Do 10 plyometric squats.

As you can see where I am going with this, you can design your own program to fit your fitness level and to the type of equipment you have available. Be creative, smart, and safe when designing a fitness program.

You are going to love my stability ball article coming up next month. Also, if you have an exercise program that you would like to share with the readers, just send it to my email address above.

Health tip:
Did you know that if you floss daily, you can help to prevent heart disease? Flossing can help to prevent gum disease. And, in turn, gum disease has been linked to some forms of heart diseases. Happy dental flossing, and remember exercise does a body good!

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