Barefoot Training - Why You Should Lose Your Shoes!

The present world has ever-new athletic gear for runners with a promise to protect from injury and damage. However, the truth is that even with such athletic gear, there is only a small minority who runs or walks. Most of us spend a lot of time sitting on the couch munching on popcorn and watching our favorite TV shows, or surfing the net or gaming online. The similarity in all these all activities is laziness in being physically active. But apart from becoming lethargic, such activities cause a hindrance to us using our feet. Our feet are designed by nature to run, hop, jog, sprint and take a stroll, which a majority of us just don't use well enough. So when our youth is spent in being couch potatoes, old age eventually could lead to the feet not being strong enough to carry the increased weight. And then people start complaining of all pain in the joints and muscles.

It is vital to optimize the usage of your feet during your youth. After all, childhood is best spent in running around in the park and being physically active all the time. The best way is to do it barefoot. Take a look at the structure of the human foot; it is designed by nature to run in without any "protection" from shoes. The majority of contemporary running shoes aren't prepared for running naturally with no damage. They are fashioned with the erroneous idea that people fall on the heels and with a requirement for some false machination to soak up the shock as the heel hit next to the ground. If running naturally implied to land on the heels, nature would have placed springs in our heels! The shoe corporation may well try to make us consider that humans are not made to run in any case not on artificial planes.

There are two key issues with the story that the shoe corporation forces us to believe. One is that nature did not intend that the heel should soak up shock. The flaws are quite easy to discern: One that the collision of landing on the heel costs the Achilles tendon, then the impact goes straight up the leg to the knee, and if the knee isn't permitted to curve, then up to the back, resulting ultimately in utter damage. Secondly, consecutively to land on the heel, the foot must be moving frontward even as the ground is moving rearward underneath us. So that although the heel hits, it is thrusting next to the ground in the reverse direction we are aiming to run.

Basically, when the foot lands, it ought to go in reverse, corresponding with the pace of the ground underneath, since the body is required to be pushed onward when running ahead. This happens perfectly when the landing is on the ball of the foot, and not the heel. The foot has a natural curve, unless of course it has been tampered with with orthotic inserts. This particular curve serves as a natural coil. It is fashioned by nature to support movement. It serves as a foil for the first part of the landing, after which the role of the heel comes in the way. The heel allows the calf muscles to relax after which automatically the knee bends. This is the way nature intended and this is the way it ought to be. The shock is not felt so shockingly but soaked up naturally. However, while you permit your knees to bend, do not let the rest of your body go in to hunchback of Notre Dame mode. Keep the back straight and erect. This is why when you run barefoot not only are you able to develop a lot of stamina and patience, but it also allows you to fight off all injuries that otherwise may plague your feet. And it increases your speed as well. This is perhaps why the Kenyans are always on top of every competitive racing event.

To take a leap in barefoot running, start to walk in slow motion first so that you are able to get the feel of the ground. This will allow your feet to get accustomed to walking or running on the irregular, jagged surfaces of twigs, rocks, sand and even dirt. Once exhausted, you can try walking on a golf course or on the grass in the park to refresh and soothe the feet muscles. Be careful while treading barefoot. Unlike your ancestors you never ran barefoot in the fields did you? So take it slow and make barefoot running a gradual hobby instead of an abrupt one. It just takes around a year.

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Ballwall - Football skills training

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Getting Fit With Circuit Training

Circuit training is a combination of cardiovascular exercise and strength training. A typical circuit training session starts with a warm-up, followed by a number of strength building exercises, followed by a cool down. Each exercise in circuit training is performed at a station. When circuit training you should walk very fast or run from station to station.

With circuit training you can decide how long your workout will last and how many different exercises you intend to include. Because circuit training workouts include so many different exercises they tend to be fun, time seems to fly by, and you will see results quickly.

Your workout stations do not have to be anything fancy. You can easily use a common floor mat or towel as a station for sit-ups, push-ups or crunches. Another station could be a home gym or weight bench. You may also use a pull-up bar secured in a doorway for doing pull-ups. You can even use the stairs in your house for doing step ups, leg squats, and toe raises.

Stations should be arranged 10 to 20 feet apart if possible. You want to leave enough room between stations so that you can run or walk very quickly when it is time to change stations. If you must put your stations closer together then you should perform a cardiovascular exercise for 10 seconds between station changes. It is also a good idea to place a note on each station to remind you what exercise you intend to do. This will help you remember which exercise is next if you have a station where you can perform multiple exercises. You should have stations set up to perform arm strengthening exercises, leg strengthening exercises, and abdomen, butt, and lower back exercises.

Your warm-up period may be done inside or outside. You should run, walk, cycle, swim or any other cardiovascular exercise that you prefer for 5 to 20 minutes. The amount of time that you spend warming up should be determined by your current fitness level and also the amount of time you have for your entire workout.

Once your warm-up period is done you should immediately begin the strength training exercises that you have included in your circuit. It is okay to stop for water but you should not stop to talk friends or answer e-mails. To get the true benefits of circuit training you want to keep moving between stations to keep your cardiovascular system pumping.

You should use a timer at each station to time your workout. You should start with the timer set for 20 seconds and have a goal of building up to 45 seconds at each station. Once the timer has beeped, you should stop the current exercise and quickly walk or run to the next station, reset the timer and begin the next exercise. This process should be repeated at each station until you have finished your circuit.

At this point you should begin your cool down session which should last 10 to 15 minutes. The cool down session should be followed by a short but thorough stretching session to help reduce the risk of injury.

Circuit training two or three times a week is a fast, fun and effective way to lose weight and increase your physical fitness level.

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Training Like an Athlete

Whether you are an athlete or just want to look like one.  The first thing you want to do is train like one. If you don't really want to be a bodybuilding, but want to have lean muscle mass, then you need to train like an athlete. Ever notice the way athletes look on TV? You have your track and field stars, football players, gymnasts and most MMA fighters. They look like someone chiseled them from a block of wood and turned them into a real life person. Their body fat is low. Some in the single digits, which is very hard to get to. They're training is very different than the way your most average gym rats train. Which is well lets say it nicely, boring. They train for specific reasons and goals. They train for power, speed, and functional strength. They have goals. Set yourself a goal, write it down and track it. Most people at the gym may work out each muscle group but most athletes train their bodies using total body movements while lifting weights, which involve lifting while standing, free weights, explosive lifts and overhead weight lifting. Do you really see the average rat do that on a consistent basis? One more huge advantage for training like this is that you kick the natural testosterone levels in your system in gear and start building muscle. I recently discovered this in my research and started to train in a whole different style and with a different mindset.

Here's an example of what I am talking about. Instead of doing the same boring bench press, try doing alternating medicine ball - pushups. This will not only work your chest but shoulders and arms. Instead of just doing squats in the rack, try doing split squat lunge, push press. This will work your entire body and will you will gain power, strength and over all improve fitness. You will need to run, not walk but run and run hard and fast. Remember the whole concept to training like an athlete is you have to use your whole body using explosive movements in every exercise you do. Move from one exercise to another without rest and complete what I call rounds (your sets). Rests should be no more than 30 seconds. Keep your heart rate up and stay moving. I can't stress enough that explosiveness is key if you want to train to be or to look like an athlete. When you go to your next workout, try these new alternatives in your routine to see if it makes a difference. Train hard or go home. Good luck.

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Workout Shoes - Shoes for Strength Training

I've always worked out in just a plain pair of tennis shoes. Rarely to I see or even think that using special shoes would make any difference at all. However, I began to think of better shoe support when I started doing heavy squats. This prompted me to do a little research in specific type shoes for working out that would give me better ankle support and put my feet in a more level position for squats and leg presses.

After some Googling around, I came across the Otomix brand of shoes. There's virtually nothing on the net about workout shoes. There's even less in bodybuilding forums about the subject. Yet soccer players have special shoes, and so do most other athletes. Tennis shoes are great for running but they didn't seem to be wonderful when it came to squatting and doing other heavy leg exercises.

These shoes ( a few versions are available) sell for around $95 on average depending on the website you find, and the sales being offered. With some clever searching, you can find a great price. I ordered my Otomix Ultimate Trainers online and was pleased to see many e-mail and tracking notifications about my order. According to Otomix, these workout shoes were specifically for:

Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder.

Note: Their shoes run a half size small compared to your true shoe size. They suggest that you order a half size larger.

Quickly I opened the box and found everything intact and in brand new condition. I was ready for my leg workout.

Adjusting the laces properly is a must. It came from the factory like most shoes. It wasn't laced thru each of the holes. I fixed the laces and found the shoes to fit nicely and very snug. I felt ankle support and was able to tighten them like a snowboarding boot but not so tight as to be uncomfortable. I headed off to the squat rack.

Doing squats is something I enjoy. Honestly, I enjoy them a bit more now with full support for my feet. These shoes were great first time. NO break in period was necessary. They were comfortable, gave strong ankle support and allowed me to do full squats without any annoying feet issues. I felt like my feet were flat and firmly place on the floor with good traction. Moving onto the leg press, same thing. NO odd arches, no slippage, and good solid firm foot placement for a good pressing motion.

I only use these shoes on leg days. That is really where I want the support. I do not wear them outside for walking around. They are just like gym gloves. Used in that environment as appropriate. The soles of the shoe are good for traction in a smooth, flat gym environment. These particular shoes are not made to be worn as a street shoe. That would be a big mistake. You'd wear out the tread in days and be out $100 very fast. However, in the gym, where they are meant to be, these shoes were incredibly superior.

My overall reaction and opinion of my Otomix workout shoes are very favourable. I would recommend them to anybody looking for some comfortable, high quality, long lasting footwear that is designed specifically for the gym.

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