[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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Baseball is a full body sport. And so, the best exercises for a player must address all the muscles and not just a select few. For when one is attuned to prioritizing only a number of muscles, some significant imbalances might ultimately lead to an injury. Just think about a young player not getting a proper catchers mitt and youd know just how crucial these exercises are.

Today, weve collected only the best exercises that are needed to maximize your potential as a baseball player. Whether youre looking to improve your power and mobility, strengthen your shoulders, or train the entire body, we’ve got it all covered for you.

Without dilly-dallying, here now are the best exercises for baseball players:

Note that these exercises are chosen by baseball experts to meet the needs of this ball game.

1.) Rotational Cable Row

For baseball players who need to improve on their power and hip rotation, the Rotational Cable Row is a great exercise to address these needs. This is also advised for those who want to level up their throwing and batting.

Make sure feet are slightly more apart than the shoulders. Next, reach right across your body before grabbing the cable.

How To:

  • With a cable machine to your right, stand with both your feet slightly wider than that of your shoulder-width.
  • Reach right across your body using your left hand. Next, turn your hips and shoulders toward the cable machine. Hold the handle set in the low position.
  • Rotate your hips to the left in an aggressive manner then bring the handle across your body right above and outside of your left shoulder.
  • Return to start position.
  • Repeat on your advised reps.
  • Perform it on the opposite side.

2.) Alternating Lateral Lunge With Overhead Reach

If you happen to come with issues on balance, this specific exercise should accommodate such need. The Alternating Lateral Lunge With Overhead Reach is essentially the exercise that corrects your balance and works on your mobility.

Work on this exercise if you’re a pitcher or a field player.

How To:

  • Stand in an upright position. Ensure that both your feet and arms are at your sides.
  • Step laterally then sit back into your hip as you extend your opposite leg.
  • Once at the bottom of the lateral lunge, keep your arms straight and raise them into shoulder flexion.
  • After reaching overhead, lower your arms and push back to your starting position.
  • Repeat for the specified number of reps on both sides.

3.) Prone Planks

Planks are a great exercise for all baseball players. They focus on your stability right to your core while improving your balancing and beefing up your body strength.

How To:

When performing the prone plank, ensure that you have these on your checklist:

  • Your chin must be tucked and neck should be in good alignment with the rest of your body. Eyes should also be gazing right in between your hands.
  • Forearms should be parallel to each other while your elbows are directly under your shoulders. Hands should also be placed on shoulder width-apart.
  • The shoulder girdle should be neutral.
  • Abdomen should be drawn in. Also, your pelvis should be neutral and is adjacent with your head and shoulders.
  • Your hips, knees, and feet should be aligned ? with hip width-apart. Ensure that your legs are straight.
  • Toes must be tucked, too.

For Advanced Exercisers: Do planks with feet in foot cradle of The Human Trainer suspension gym

4.) Standing Cable Baseball Swing

For players who want to improve on their trunk rotation, stability on their abs, alongside the core strength with resistance training, the Standing Cable Baseball Swing is a tried and tested regimen.

This exercise also levels up the power behind the bat while protecting the players back and shoulders.

The only detail that needs to be present while doing this exercise is the rotation from the hips, as opposed to stiffening it in the hips.

How To:

  • Set the cable machine high and hold the handle with both of your hands, standing sideways to the cable.
  • Next, move your hands from the high position, across the body, right to the opposite hip, keeping your arms straight while rotating the body.

Do it at Home:

A great alternative to a cable machine a Suspension Rotational Pulley, the pulley can be attached to a kettlebell or another external resistance object on one end with a handle on the other to replicate rotational and sport-related movements.

5.) Medicine Ball Overhead Stomp

Developed for pitchers and players who may lack extra power when delivering a ball to a base, the Medicine Ball Overhead Stomp is one of the most reliable exercises to have come upon to cater to this very need. This is due largely to its capability to mimic the power that is necessary to rev up ground power.

You may watch this video to see how to perform this exercise.

6.) Glute Bridge

If your swing isn’t exactly at its strongest and at its most stable, the Glute Bridge should bring about that much-needed power and stability that are both required to produce power and the right amount of weight.

Heres how to perform the glute bridge.

7.) Standing Trunk Rotation

One of the most important goals for baseball players is rotation. This one occurs when pitching, batting, or throwing. When this movement is impeded, this causes unnecessary back pain which often leads to shoulder injuries.

Also one of the most flexible exercises out there for baseball players, the Standing Trunk Rotation can be performed with a bar, barbell, medicine ball, or even a resistance band.

Resistance bands are a quick and effective tool as they can be set-up nearly anywhere and come in many different tensions for beginners to advanced athletes. Simply by attaching the band to a door anchor, versatility anchor or just looping the band around a sturdy and soft-edged beam, you can replicate movements including the Torso Twist, Wood Chop that relate to a baseball swing, hockey slap shot and other racquet sports including tennis and squash. These exercises help to build greater trunk and core strength, power and rotation.

Heres how to do it right.

8.) Medicine Ball Side Throw

Alongside the Standing Trunk Rotation, the Medicine Ball Side Throw is also a great exercise which focuses on rotational power. Also, this exercise eases pressure thats usually found on the lower extremities right on the field. When done properly, form and stability are also achieved.

The medicine ball side throw can be performed in this way.

9.) Front-To-Back Lunge

Another exercise that’s specifically developed to benefit your lower extremities is the front-to-back lunge. Essentially, it elevates the stability and flexibility of your lower extremities all at the same time.

Before you delve into this exercise though, ensure that your core muscles, glutes, and thigh muscles are already activated.

How To:

  • Stand with your feet hip-width apart. Next, take a step forward and then slowly bend both of your knees right until your back knee is just above the floor.
  • Stand back up then take a step back with the same leg. Bend both knees until your back knee is just above the floor.
  • Repeat this regimen for the entire duration of the set.
  • Switch legs.

10.) Hops

Hops, whether they’re lateral or the mini ones, come with numerous benefits. Famed for its simplicity. Some of benefits when hopping include directional movement improvement and side-to-side transferal perks. Ultimately, they also make your feet noticeably lighter.

Other benefits are hip improvement, knee flexion, agility, and coordination.

If you’re a fielder or an infielder who is in need to improve on these, this one’s for you.

Concluding Thoughts

For a baseball game to be thoroughly enjoyed and be successful at it, one must be focused on balance, power, agility, rotational power, and stability. And just like with any other exercises, the ones that are developed to cater to baseball needs must be done properly, alongside the mastery of any player about the game’s mechanics. If these are achieved side-by-side, your success on the field is more than doubled!

 

Article by Guest Blogger Emily Brathen

]]> How to Survive Christmas https://www.thehumantrainer.com/how-to-surviving-christmas/ Fri, 23 Dec 2016 18:04:50 +0000 https://www.thehumantrainer.com/?p=12341 Tis the season to be jolly! But that doesn’t mean we have to gain a Christmas belly big enough to compete with the man in red himself! This is the time of year where party comes after party. There are luncheons, work parties, and 3-5 course dinner feasts. Most of us resign to the idea that we are bound to gain a few pounds, but going in with a plan can help you stay on track.

  • On a day where you know you are going to have a big meal, don’t starve yourself to make room. Make sure you start the day off right by having a healthy, low calorie breakfast such as a protein shake mixed with fruit and yogurt. Eat low calorie snacks, and a light lunch. If you have a snack right before dinner you are less likely to consume high calorie appetizers and stuffing your face at dinner.
  • Every holiday day party comes with some kind of alcoholic beverage, and alcohol is a huge empty calorie culprit. Mulled wine contains a massive 253 calories per small glass whereas dry white wine only contains 83 calories per small glass. Thats 173 calories less! Just choose right!
  • When eating in a restaurant, stay away from anything described as creamy, crispy, or fried. Ask for sauces on the side and ask for a box before your meal begins. Put half of your food in the box before you start eating. That way, you wont feel pressured to finish your plate.
  • Arrange to do a group activity with friends a day or two after Christmas Day: ?ice skating, or if youre a lucky bum who lives in good weather, a bike ride! Its a great way to burn the calories from Christmas dinner, and see the friends you need to see during the holidays without sitting round the kitchen tableconsuming more calories! See our article:Winter Wonderland Activities
  • Don’t get sick! At this time of year you are much more susceptible to the common cold and the flu. The increased intake of alcohol and low quality foods also has a negative impact on your immune system. Get a good nights sleep and make sure to take your vitamins. Take a multivitamin or just make sure you are eating a few fruits, nuts or vegetables each day.
  • Buy stocking fillers that focus on activity for all the family. A?jump rope, football, Frisbee, pedometer,?workout bands It doesn’t matter what it is, as long as it encourages everyone to get moving!
  • Look for ways to stay active even when youre busy: take the stairs, walk instead of driving to the post office to send out your Christmas packages, park your car at the far end of the mall lot to ensure burning a few more calories.
  • When grocery shopping, make a list of everything you need for your Christmas holiday meals and stick to it. You dont need to buy junk just because its on special!
  • Save any uneaten Christmas cake and freeze it. It’ll be ready for unexpected visitors, and takes away the temptation to finish it all yourself!
  • Dance your way into the New Year! Disco dancing burns around 350 calories an hour! Just don’t mess it up with too many cocktails.

Remember the main point of the holidays is to spend some quality time with your friends and family and relax after a long, hard year. If you fall off the wagon, don’t beat yourself up. Just make sure you come back even stronger in January and are ready to tackle the New Year head on.

HAVE A WONDERFUL HOLIDAY SEASON!

 

#repost
Article By: Fitness Dame

]]> The Astone Fitness Legs for Days Workout https://www.thehumantrainer.com/legs-for-days-workout/ https://www.thehumantrainer.com/legs-for-days-workout/#respond Sun, 15 May 2016 20:26:46 +0000 http://www.thehumantrainer.com/?p=11532 Long pants be gone! No more hiding those gams. summer is around the corner. Let’s get those legs toned and short-shorts ready with today’s workout.

Whether it’s your living room or the neighbourhood park, you barely need any space to do this workout.

What you’ll Need: Ripcords, Legcords, and The Human Trainer

RESISTANCE BANDS:

1) Resisted Lunge

Rip lunge

Stand on the Ripcords with one leg and bring both handles up to shoulder height. Keeping your body upright, begin to bend your back knee as you perform a stationary lunge – 12x reps per leg

2) Resisted Squat

Ripcords Resistance Band Squat

Stand shoulder width apart on the Ripcords with both legs over the middle of the band and bring the band up over your shoulders. Engage your core muscles and press your hips back and down as you lower into a squat – 15x reps

LEG CORDS:

3) Alternate Stepping Lunge

Legcord Lunge

Stand with your feet shoulder width apart and the leg cord secured around both ankles. Take a large step forward, land softly on the heel of your front food with your knee bent. Keep the weight of your back leg on the ball of your foot and maintain your head and chest lifted throughout the movement. Return to the starting position and repeat on the other side. – 10x reps per leg

4) Standing Gluteal Abduction

Legcord glute abduct

Stand with your feet shoulder width apart and the leg cord secured around both ankles. Keeping both legs straight and your )weight on your left foot, raise (abduct) your right leg to the right side of the body to strengthen and tone the outer muscles of your legs. Return to the starting position and repeat on the other side. – 10x reps per leg

5) Standing Gluteal Extension

Legcord glute extension

Stand with your feet shoulder width apart and the leg cord secured around both ankles. Bring your weight onto your left foot, next extend your right leg behind the body keeping it straight. Return to the starting position and repeat on the other side. = 10x reps per leg

THE HUMAN TRAINER:

6) Straight Arm Squat

The Human Trainer Squat is an excellent lower body leg exercise to strengthen and tone the hips, quads and gluteal muscles.

Stand with your feet shoulder width apart facing the straps. Hold one handle in each arm in neutral position with both arms extended straight. Keeping the arms straight throughout the movement with your core muscles engaged, press your hips back and down as you lower into a squat. Press back up to start position keeping the arms straight and repeat – 15x reps

7) Cross Reverse Lunge

HT Reverse lunge

Stand facing the straps holding one handle in each hand with the palms facing in towards each other. Keeping all your weight on your left leg, lift the right leg and press it back and across behind your left leg, keeping it off the ground. Press up through your left heel and foot to return to start position and repeat – 10 reps per leg

8) 1 Leg Alternating Squat

alternating one leg squat

Stand facing the straps holding one handle in each hand with the palms facing in towards each other. Keeping all your weight on your left leg, lift the right leg and extend it forward. Press your hips and buttocks back and down towards the floor and the press back up through the standing leg. Continue alternating legs. – 12 reps per leg

9)?Foot Cradle Sprinter

The Human Trainer Foot Cradle Sprinter is an excellent exercise that increases balance, strength and athletic performance.

Stand facing away from the straps and firmly place one foot in one of the foot cradle for balance and stability. Press the suspended foot down and back into a reverse lunge keeping the front knee to 90 degrees over the ankle. Press up through the front foot to return to starting position keeping the head and chest lifted throughout the exercise. – 10 reps per leg

10) Foot Cradle Alternating Hamstring Curls

alternating ham curl

Begin sitting on the ground facing the straps, grab both of the foot cradles and lie onto your back and place both heels into the foot cradles at the same time. Extend both legs until both feet are directly under the anchor points. Press the heels down into the foot cradles and left your hips upwards. Pull the right leg in towards the body keeping the hips lifted, return to start position as you continue to alternate legs.- 20 per leg

 

Don’t forget to cool down and stretch!

]]> https://www.thehumantrainer.com/legs-for-days-workout/feed/ 0 Take your workout from Winter to Spring https://www.thehumantrainer.com/take-your-workout-from-winter-to-spring/ https://www.thehumantrainer.com/take-your-workout-from-winter-to-spring/#respond Sat, 02 Apr 2016 19:02:06 +0000 http://www.thehumantrainer.com/?p=11296 Spring is finally here! Its the perfect excuse to move out of the stuffy gym and take in some fresh air! But transitioning your workout from indoors to outdoors can be trickier than you may think.

To help you to make this transition with ease, consider the following tips.

#1 – From Treadmill to Trail

You set your speed on a treadmill and the belt keeps you maintaining it. It’s much tougher when you have to initiate the pace all by yourself and have to deal with varied terrain instead of a nice, flat surface. Gotta love those springtime potholes!

How to do it:

Expect to start a bit slower and gradually increase your speed back up to your treadmill pace. Consider shaving off 10-20% from your typical speed and/or time for the first few weeks and work your way up. OR…

Consider intervals. Based on your current fitness level, take the time to gradually build up your strength and stamina by progressing with intervals of walking and running. For example: 4 min. walking + 1 min run/jog; 3 min walk + 2 min run/jog; 2 min walk + 2 min run/jog; 1 min run + 3 min run/jog

#2 – Weight Room to Body Weight

If youve been using weight machines you may definitely feel delayed onset muscle soreness (DOMS) once you start any outdoor activity. This doesnt just apply to sports; you can also end up with muscle pain from gardening, yard work, or any seemingly light recreational activity.

WHY you ask?? When using machines, the range of motion is often supported and limited, while with sports and everyday activities, movement is dynamic and multi-planar (moving in many directions). Once you take your activity outdoors, your muscles move in more complex ways and usually without rest.

How to do it:

Leave the machines behind and take on a suspension trainer. This fun piece of equipment offers the ability to do dynamic and multi-planar movements, allowing your body to prep and strengthen for ANY activity. PLUS with a versatility anchor your suspension gym can be attached to any tree, or pole allowing you to take it outdoors with you!

TIP: Your fav sports or outdoor activities can sometimes favor one side of your body, which can create muscle imbalance and increase risk of injury. To stay in balance, think of what youre working on in sports and activities and exercise in ways that helps compensate for whatever may be missing. For example, if you play golf, you may want to train similar movement swinging the other way for balance, add some cardio and some lower body strength exercises. If you garden, you may want to add some cardio and lots of upper body stretching that opens the chest and shoulders. If you squat down while gardening try some hamstring and quad stretches.

A resistance band is a great way to add muscle work to a walk, hike or run as its light, and portable.

#3 – Indoor to Outdoor Cycling

Indoor group cycle classes (aka spin class) offer a great cardio and conditioning workout. There are some mega differences between a stationary bike and a regular bike however, which may cause you to fatigue faster and feel some muscle and joint pain.

Posture. You dont need to be aerodynamic indoors so we tend to set the handlebars higher; allowing you to see the instructor and reducing stress on the shoulders, wrists and lower back.? Once youre outside, youll have the wind, and the vibration and inconsistency of the road to deal with so youll tend to set the handlebars lower and not sit straight up. Set your handlebars higher at the start of the season. Do reverse posture stretching.

Variations in Speed: Youll tend to go faster on an indoor bike because you can vary your speed at your own desire. The wheel of a spin-bike is also weighted which adds momentum and that feeling of spinning. Once you get outside, youll be riding against the wind and terrain so dont be surprised if you slow down quite a bit ? at least until you get used to it.

#4 – Stair climbers to stadium stairs

Stair climbers can provide a challenging workout but can still be far easier than climbing actual stairs at a local stadium? or any large staircase for that matter! First, on indoor machines, you set the resistance or the depth of the stair. And, whether you intend to or not, most people have their hands on the rails and end up supporting some of their body weight. FYI, the more you support the FEWER calories you burn!

Ease into it:

– add a few flights of stairs at the end of a walk or run

  • shoot for sets. find a specific flight of stairs and start with a few sets or flights; gradually increase the number you do adding to it every 2-3 weeks

With these tips youll be able to enjoy the outdoors AND continue to get in shape just in time for swim suit season 😉

Article By: Fitness Dame
Resources: libbymorris.com

]]> https://www.thehumantrainer.com/take-your-workout-from-winter-to-spring/feed/ 0 The Ultimate Resistance Band Workout – 10 Minutes to Fitness! https://www.thehumantrainer.com/resistance-band-workout/ https://www.thehumantrainer.com/resistance-band-workout/#respond Tue, 15 Dec 2015 15:15:23 +0000 http://thehumantrainer.com/?p=10701
With the holiday hustle and bustle, it can be hard to maintain our regular workout routine ?but don’t despair. Keep your Pre-Holiday form with our fast and simple resistance band workout- grab your band and let’s GO! In less than 10 minutes, we’ll have you ready to hit the mall or the party circuit, and feeling GREAT that you didn’t miss your workout!
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Warmup (2 minutes)

x30 seconds Running on The Spot
x30 seconds Side to Side Skater
x30 seconds Jump Rope
x30 seconds Burpees

Workout

x10 – Overhead Press (Shoulders)

Rip Press

x10 – Upright Rows (Back)
Rip Row
x10 – Bicep Curls (Biceps)
Rip Bicep
x10 – Tricep Extensions?(Triceps)
Rip Tricep
x10 – Lateral Raises(Shoulders)
Rip lat raise
x10 – Band One Arm Rows (Back)
Rip 1 arm Row
x10 – Band Split Squat & Shoulder Press (Legs & Shoulders)
Rip Split Squat
x10 – Jockey Row (Squat & Row Simultaneously) (Legs & Back)
Regular Rip Squat
Rip Row

StretchBuddy Cool Down (3 minutes)

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x30 sec – Standing Right Leg Quadriceps Stretch.?x30 sec – Standing Left Leg Quadriceps Stretch
Buddy quad
x30 sec Hamstring Stretch
Buddy Hamstring
x15 sec – Right Arm Overhead Triceps Stretch
x15 sec – Left Arm Overhead Triceps Stretch
x15 sec – Right Arm Forearm Stretch
x15 sec – Left Arm Forearm Stretch
CLICK HERE for more great Ripcords Exercises

]]> https://www.thehumantrainer.com/resistance-band-workout/feed/ 0 HIIT Proves to be More Efficient in Fat Loss https://www.thehumantrainer.com/hiit-more-efficient-fat-loss/ https://www.thehumantrainer.com/hiit-more-efficient-fat-loss/#respond Mon, 18 May 2015 07:00:00 +0000 http://thehumantrainer.com/hiit-more-efficient-fat-loss/

As far as cardio training goes, high-intensity interval training, aka HIIT, has been exactly that among serious fitness enthusiasts—a big “hit.”

 

This form of cardio intersperses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace). This style is a departure from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-60 minutes.

 

With HIIT, you’ll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all’s said and done is better results in less time.

 

HIIT was developed decades ago by track coaches to better prepare runners. At the time it was known by the oh-so-catchy name of “Fartlek” training, the conjoining of the Swedish words for speed (fart) and play (lek). So it means “speed play,” which is a good description of HIIT training.

 

GROWING BODY OF EVIDENCE

HIIT has crossed over to the fitness industry due to beneficial results established through both anecdotal reports and published research studies.

 

In fact, studies comparing HIIT to continuous steady-state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete.

 

One of the first studies to discover that HIIT was more effective for fat loss was done in a 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program.

 

The research has continued along the same lines:

 

DROP 2% BODY FAT IN 8 WEEKS

A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week HIIT program (subjects dropped 2 percent in body fat) as compared to those who followed a continuous steady-state program (subjects had no percentage drop in body fat) on a treadmill. The same study also found that subjects following the HIIT program burned almost 100 more calories per day during the 24 hours after exercise. 

 

LOSE 6 TIMES MORE BODY FAT

A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.

 

30% INCREASE IN OXIDATION

A 2007 Study in the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30-percent increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation.

 

The major reason that HIIT works so well to drop body fat to a greater degree than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT:

 

NO REST FOR YOUR METABOLISM

In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.

 

In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and fat production.

 

FAST-BURNING MUSCLE

The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

 

DECREASE YOUR FAT ENZYMES

A study from the Norwegian University of Science and Technology (Trondheim), reported that subjects with metabolic syndrome who followed a 16-week HIIT program had a 100 percent greater decrease in content of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise.

 

And yet another way that HIIT appears to work has to do with getting the fat to where it will be burned away for good.

 

USE MORE FAT FOR YOUR WORKOUT FUEL

A new study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat. Researchers reported that 6 weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent. Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting.

HIIT also helps you to maintain your sanity by getting you done with cardio quicker. With HIIT the intensity bursts may be more grueling, but they are short and challenging. That makes the workout more “fun” and completes it quicker.

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all!  The possibilities are virtually limitless. You can use it with a jump rope, with weights, with resistance bands, with your own body weight… Tabata training is even a form of HIIT.

 

So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time.

 

Don’t know where to start?

Our X-50 Challenge will guide you through 50 days worth of HIIT, all from the comfort of the device of your choosing! COMING SOON…

 

X 50 - 2.2

 

 

 

Content by: Bodybuilding.com

]]> https://www.thehumantrainer.com/hiit-more-efficient-fat-loss/feed/ 0 Where to Start with Exercise when you’re Overweight or Obese. https://www.thehumantrainer.com/exercise-for-obese/ https://www.thehumantrainer.com/exercise-for-obese/#respond Thu, 14 May 2015 07:00:00 +0000 http://thehumantrainer.com/exercise-for-obese/

Getting started on working out is not easy for anyone. But if you’re overweight or obese it can sometimes seem that exercise programs and equipment are not made with you in mind.  

 

It can be hard enough just to get motivated to try exercise, and with intimidating gyms, group classes that are usually too advanced, and machines that can’t even accommodate larger individuals, it can be frustrating to say the least. But working out will not only help you lose weight – You’ll be healthier, more confident, happier and daily activities will be easier to do.  SO, DON’T LOSE HOPE – Fitness Dame is here to help. 🙂

 

 

So, how do you get started? Here are 4 made-for-you exercises:

 

Start a Walking Program

 

Walking can be done virtually anywhere, is low impact, improves strength and mobility, and all you really need is a good pair of running shoes.

 

When I say “program” I mean consistency. Schedule your walking time in your calendar, and stick to it!  

 

  • Start off by walking for just 10-15 minutes a day. Pace and speed doesn’t really matter when you’re starting out. 
  • You’ll feel it get easier as your fitness level increases. When it does, gradually add time, working towards 30 minutes. 
  • Once you’re comfortable at 30 minutes a day gradually increase your pace.

 

Pool Jogging

 

Pool Jogging is simply running in deep enough water so you can’t feel the bottom, with the help of a buoyancy belt. Pool Jogging is particularly great for those with painful joints or mobility issues because there is no impact.

 

TIP: Don’t use your arms at all, only use your legs to move yourself through the water.  As with walking, start off with 10-15 minutes and work your way up as you begin to feel more fit.

 

 

Strength Training

 

When someone is trying to lose weight they may be tempted to stick with cardio, but strength training is very beneficial, especially to someone carrying a lot of extra weight. It can correct the posture issues often associated with obesity, strengthen and increase the range of motion in your joints, AND help you lose weight even when you’re not doing anything! Building muscle boosts your metabolism, even when your body is at rest.  In other words, your body has an easier time burning calories. 

 

Using resistance bands in the comfort of your own home is a great way to get started. Hiring a trainer, even for a single session so you can learn proper exercise form and exercises that are geared to your specific situation is always a good idea.

 

Remember not to do too much right off the bat. Consistency is the most important element of achieving results, so the worst thing you can do is to overdo it on your first day so that you have to take a week off to recoup. 

 

Tai Chi

 

Tai Chi uses a series of flowing movements which help to increase range of motion in the joints and strengthen muscle. Tai Chi also incorporates meditation elements, which help to decrease stress and improve sleep – both are needed to lose weight efficiently.

 

TIPS: Ask to do a trial class before you invest in a series of classes. Ask the instructor if previous experience is necessary and what accommodations can be made for a new exerciser.

 

 

Before starting any exercise program make sure to visit your health care provider and ask key questions about limitations or modifications that may apply to you. 

 

Remember that the type of exercise you choose is less important than the fact that you are doing it. Don’t be afraid to try everything on this list!

 

 

 

Resources: weightloss.about.com

]]> https://www.thehumantrainer.com/exercise-for-obese/feed/ 0 Black Friday Sale 2014 – The Whole Store is on Sale! https://www.thehumantrainer.com/black-friday-sale-2014-the-whole-store-is-on-sale/ https://www.thehumantrainer.com/black-friday-sale-2014-the-whole-store-is-on-sale/#respond Thu, 27 Nov 2014 08:00:00 +0000 http://thehumantrainer.com/black-friday-sale-2014-the-whole-store-is-on-sale/

Knock the Fitness Lover on your Christmas list of their feet at

The Astone Fitness Black Friday Sale!

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ENTER COUPON: BLACKFRI14

to get 10% OFF your purchase.

 

Happy Shopping!

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]]> https://www.thehumantrainer.com/black-friday-sale-2014-the-whole-store-is-on-sale/feed/ 0 4 Activities You Can Do With Your Spouse https://www.thehumantrainer.com/activities-you-can-do-with-your-spouse/ https://www.thehumantrainer.com/activities-you-can-do-with-your-spouse/#respond Thu, 07 Aug 2014 07:00:00 +0000 http://thehumantrainer.com/activities-you-can-do-with-your-spouse/

If your life is anything like mine, some days it is hard to get even 1-2 hours of quality time in with your spouse (not counting sleeping!).  When we got tired of this “we’re both working but not seeing each other” lifestyle, we decided that something had to change. Although the idea of asking the universe to add just one hour on to each day was a lingering thought in both of our minds, we made a choice that we would carve out time to work out together each day. Although at first I was skeptical of this new “agreement”, it forced both of us to get out of our fitness comfort zones, and actually brought us closer together.  Below are a few activities that work for us!

1- Running

Although this is not my husband’s favorite activity (it’s mine), running can be done anywhere outdoors (of course, if it’s not raining). I began running when I was in grad school (no, no marathons for me). The cool thing about running is that the more you do it, the farther you can go in a pretty fast amount of time, and it requires no equipment. It is a great activity to do with your spouse especially if you set a goal or register for a race. When my husband and I were engaged, we decided to run a 5k together right before the wedding. It was great motivation to train together, as well as to be accountable to each other. 

2-Working Out at Home

Whether you live in a spacious home or a small apartment, working out at home with your spouse typically only requires two things: a computer or TV and a little room to move around. There are so many awesome workouts online that require no equipment. From HIIT (High Intensity-Interval Training) to Zumba to using resistance bands, there are a multitude of options out there that you can try out once or twice a week with your spouse. Fitness magazines also frequently feature couples workouts that are fun and challenging. 

3-Going to the Gym

Before I met my husband, I had never lifted a weight in my life. Now, its one of my favorite activities to do, hands-down. When I first began going to the gym with my husband, he was able to educate me on how much I should lift, what my form should look like, and how important it was to mix up your workouts to generate muscle confusion, which built a lot of trust between us. If both you and your spouse have never lifted weights before like I hadn’t, ask a certified professional or trainer at your gym to help you select the correct weights for your body and to show you the correct way to lift!

4- Riding a Road Bike

There are literally bike trails popping up everywhere right now in the U.S.! Road and mountain biking have become popular physical activities to do in the past few years, and they really don’t require much skill other than knowing how to ride a bike. My parents find this activity a good one to do together where they live in Arkansas because they love to be outdoors and enjoy the scenery. You can also get a simple cruiser bike and go on a ride with your spouse around your neighborhood or park. 

 

Whatever activity you choose to try with your spouse, enjoy the time spent together, and don’t forget to laugh along the way! Life is a journey that should be enjoyed with the company of others. 

 

]]> https://www.thehumantrainer.com/activities-you-can-do-with-your-spouse/feed/ 0 Weight Watchers recommends Suspension Gyms https://www.thehumantrainer.com/weight-watchers-recommends-suspension-gyms/ https://www.thehumantrainer.com/weight-watchers-recommends-suspension-gyms/#respond Thu, 31 Jul 2014 07:00:00 +0000 http://thehumantrainer.com/weight-watchers-recommends-suspension-gyms/

 

In WeightWatchers Weekly several fitness products are listed as recommendations to help clients keep their workouts interesting without having to invest in a gym membership – Variety is the spice of life!

 

Here’s Weight Watchers’ list of choices, and what they have to say about the equipment:

 

1- Resistance Bands

A good choice for beginners and pros alike. They’re lightweight, easy to use, and portable which makes them perfect for vacation or business travel. They come in a variety of thicknesses – the thinner the band, the less effort you need. (Ripcords thickness run from 3-60 LBS of resistance)

 

USE FOR: Toning muscles all over the body.

 

TIP: Challenge yourself! Once you can do 12 reps of an exercise easily it’s time to move up to a thicker band for more of a challenge. 

 

CLICK HERE for resistance band exercises for travelling

 

2 – Mat

For a padded service that doesn’t slip when doing floor moves.

 

USE FOR: floor exercises, yoga, Pilates, and stretching.

 

TIP: Look for a yoga-style mat because they’re made of material that won’t slip.

 

3- Suspension Gym

A suspension gym is a system of straps and harnesses that uses your own body weight to build strength, flexibility, and balance. It may sound and even look intimidating at first but it’s actually good for all fitness levels. The Human Trainer is easiest to use because of it’s different attachments that clip on effortlessly.

 

USE FOR: exercises from push-ups to lunges to bicep curls – it’s great for your entire body. Most suspension gyms come with workout videos and there are plenty of videos you can find on youtube.

 

TIP: When you attach your suspension gym to a door, make sure that the door doesn’t open into the room you’re exercising in.

 

4 – Dumbbells

Start with 3 LBS. weights if you’re a beginner. As you get stronger, consider getting an adjustable set of dumbbells to have a range of different weights – heavier for bicep curls, lighter for front raises.

 

USE FOR: Strength Training. But don’t use while walking:that can cause joint strain.

 

TIP: Choose a weight that you can lift 8-12 times, with muscle fatigue and a little burn setting in at the end of your set. If you can easily do 12 reps increase the weight by 2-3 LBS.

 

5 – Stationary Bike

The stationary bike is probably just about the most economical aerobic machine you can buy. 

 

USE FOR: aerobic conditioning and lower body toning.

 

TIP: Don’t go too low-end. $350 is a rough amount you should spend to get a good quality bike. Don’t go for ones with electronic breaking – these are used for spin classes. You should be able to sit upright, not hunched over like a racer.

]]> https://www.thehumantrainer.com/weight-watchers-recommends-suspension-gyms/feed/ 0