[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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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 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-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 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-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 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-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 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-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 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-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 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-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 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-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 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-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 suspension trainer – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:09:08 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Why you should do Suspension Bodyweight Training https://www.thehumantrainer.com/why-you-should-do-suspension-bodyweight-training/ Thu, 12 Jan 2017 21:13:24 +0000 https://www.thehumantrainer.com/?p=12366 Unlike what most people think, suspension bodyweight training isn’t some new, on the fly trend. It has actually been around for 150+ years, but just sort of faded into the background with the shift toward preferring isolation training in the 60’s thru 80s.

Acrobats and gymnasts are the pioneers of strength training that uses suspended bodyweight; with the use of rings, ropes, and trapeze bars. Bodybuilders eventually adopted their techniques with using rings suspended from metal chains. These types of athletes continued to wow us with their toned and strong physiques from suspension bodyweight training even in the isolation training era, but now, fitness professionals across the board are realizing the importance and benefits of suspended bodyweight training, hence, the so-called “new” form of fitness is back!

Why should suspension bodyweight training be an important part of your exercise regime?

Because it uses muscle groups as oppose to isolated muscles, it reinforces muscle firing sequences similar to ways we move in EVERY, SINGLE life activity, including in sports. Therefore, it strengthens your body for movements it actually does, unlike with an isolated up-and-down bicep curl, for instance.

What does suspension bodyweight training offer that virtually no other straight-forward workout does?

Thats easy. DESTABILIZATION.

Because youre suspended, your body is destabilized. Muscles all over your body (especially your back and core) will instantaneously fire in EVERY exercise in order to maintain proper alignment and body position.

Seriously, its automatic! You dont even have to think about it. With suspension bodyweight training there are instantly increased muscular demands that you cannot get when using a machine or free-weights. For example, while doing a tricep press you are suspended in a forward incline while on your tippy-toes. Your quads, butt, core, and back are all working while you’re doing those presses. Try getting that from a regular ol dumbbell press!

Suspension bodyweight training causes the body to fight gravity, therefore challenging the body to find balance and center itself. This constant state of trying to balance throughout your workout cause the body to strengthen the core, and spine and joint stabilizers.

As these muscles get stronger, it increases the bodys ability to steady itself in even more challenging unbalanced positions. This increased ability to balance oneself correlates directly to increased performance in virtually every sport, and decreases the possibility of injury due to slips or falls.

In short, suspension training will:

  • Work your core in ways you never imagined
  • Give you a new and different workout challenge
  • Help your balance
  • Help your stability
  • Increase your strength
  • Decrease the possibility of injury
  • Improve your game
  • Improve your LIFE

Plus – ITS SO EASY!Recent design evolution makes suspension bodyweight training one of the easiest and most convenient ways to strength train as it requires minimal equipment, is highly portable, and can be done almost anywhere.

 

Article By: Fitness Dame

]]> The Human Trainer Chest , Back, Core & Shoulder Workout https://www.thehumantrainer.com/human-trainer-chest-back-core-shoulder-workout/ Sun, 02 Oct 2016 15:56:24 +0000 http://www.thehumantrainer.com/?p=12075 Wake up your chest, back and core with this exciting Human Trainer workout.

Check out our blog for more Human Trainer suspension trainer workouts and exercises.

 

1- Forward Alternating Lunge w/ Chest Fly (8 per leg)

Add a lunge to the photo demonstration below to take it from intermediate to advanced

ht-chest-flies

2- Standing 2 Arm Chest Press (15 reps)

The Human Trainer Standing Chest Press is an upper body exercise that targets the shoulders, chest and arms.
3- Alternate High Knees (30sec)

photo by skinny moms.com

4- Standing Two Arm Chest Flies (12 reps)

ht-chest-flies
5- 1 Strap 1 Arm- 1 Leg Alternating Rows (12 per side)

One Leg & One Arm alternating squat rows on the HT

6- Alternating Arm Supermans (10 per side)

ht-alt-superman

7- Foot Cradle Alternating Mountain Climbers (15)

ht-cradle-mountain-climbers

8- Foot Cradle Plank (45 sec)

ht-cradle-plank
9- Foot Cradle Pushup and 2 Knee Tuck (15)

push-up-knee-tuck-1

10- Foot Cradle Sit Ups (20)

ht-cradle-sit-ups

11- Wide Grip 2 Arm Rows (15)

ht-wide-grip-2-arm-rowjpg

12- 2 Arm Frontal Raises (10)

ht-2-arm-fronatal-raise

13- Bent Knee Side to Side Tuck -with Ab Straps (15 sec)

knee tuck

]]> What we can Learn from our Olympic Heroes https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/#respond Mon, 08 Aug 2016 07:00:53 +0000 http://thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ *Article reposted from August 2012

Another Olympic Games has started, and as I watch the events I cannot help but be left inspired and in awe over these amazing athletes. To watch people who train hours on end 365 days a year, rain or shine, through injuries, setbacks, and defeat all for the chance at a gold metal that can be lost by being a fraction of a second off All I can say is WOW!

Olympics athletes truly show us a glimpse into what the human body is really capable of, and while this degree of dedication isnt necessary for most people, we can still learn from these athletes and apply some of their ways to our workouts and other aspects of our lives.

Do What you Love. A key reason why Olympic athletes are able to get up day after day before the sun rises to train is because they like the sport theyre in. Finding an activity that is enjoyable is key to being able to stick to your training on a long-term basis. Most people automatically think that getting fit means hitting the gym, but if you dread stepping foot into the building chances are youll stop going sooner or later. Take up karate, or a dance class, go hiking or swimming! If you love strength training but rather be outdoors, invest is some equipment like a suspension gym or Ripcords. Do what brings you joy.

Climb your Way Up. It is easy to forget while watching what to us may seem like super-humans that Olympians took years of training to get to the level that they are. Even Olympians have bad days, and no on can be their best all the time. Athletes do not become champions over night, and neither will you. Many Olympians say that a key to their continuing dedication is the day-to-day victories and focusing on their strengths rather than their shortcomings. They are not going through their days trying to be the best, they are just trying to be better then they were the day before.

This is a HUGE key to success. Trying to hit a huge goal and stick to a rigid diet and exercise regime may seem overwhelming. Try taking baby steps and build your way up. If youre just starting out and managed to do a 15-minute workout and skipped dessert enjoy that victory. Dont be mad that you werent able to do the hour workout you planned. 15 minutes is better then the nothing you did last week. Try making it 20 minutes tomorrow, and keeping going.? As long as you keep going, you will reach your goal!

Get a Trainer or Take a Class. Another thing that was a huge realization while watching the Olympics is that these athletes, who are considered the best in the world, still have a coach to guide them. Coaches, trainers or class leaders are a huge help when it comes to setting new goals, motivating you to stick with them and preventing injury along the way by ensuring that you have the right form in your exercises. Its also never a negative thing to have someone cheering you on through all of your accomplishments.

Join a Team. Olympic swimmer Michael Phelps credited his teammates, saying he couldnt have done it without them when he won 8 gold metals in 2008. Olympians are rarely going at it alone, and the people cheering them on have an enormous impact on their ability to stick with their goals. So join a sports team or simply get a friend to be your workout buddy. Youll push yourself harder because youll have someone to motivate you and you won’t want to let them down.

Mix it Up.?Even Olympians can get in an exercise rut, and many of them exercise outside of their sports in order to shake things up. USA Olympic team boxer, Jose Ramirez incorporated using The Human Trainer in order to improve his balance and core. Swimmers do resistance stretching, runners swim, soccer players improve footwork and agility with ballet and yoga. Mixing up your workouts will help you have a well-balanced muscle structure and help to prevent plateaus. Include cardio, strength and resistance exercises, and stretching into your workouts.

Visualize and Stay Positive.?Many Olympians claim that their warm-up before competing is visualizing the game. They imagine and see every victory, possible defeat, and weather patterns ? If they imagine they can get through each obstacle, chances are they will. This is a great tool for workouts and every other aspect of life. If you believe you are capable of getting through things you will.

Stay Strong.?Eating right and getting rest are just as necessary to an Olympian as working out. If athletes don’t fuel their bodies properly, they don’t have the energy and stamina to perform. Make sure to eat a balanced diet of protein and healthy carbs (fruits and vegetables) Stay away from sugar!

Most Olympic coaches require downtime. It is detrimental to staying focused, allowing the body to heal and recover, and preventing burnout. Many Olympians meditate as a way of relaxing. Remember that though Olympians are among some of the fittest in the world many of them cannot put up with the riggers of constant hardcore training forever. Injury and bodily wear-and-tear eventually catch up with them. Unless you are training for a specific event the average person should take a rest day every second or third day.

 

The inspiration that the Olympics causes usually results in an influx of new signups with trainers and gyms around the world. But dont let that newfound excitement to improve yourself die away until the next Olympics. The key thing to learn from our Olympic heroes is not to give up. Keep striving toward your goal, dont let setbacks stop you, and you cannot fail!

Onemedical.com, Dr. Robert Hopper

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/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 5 Benefits of Suspension Training https://www.thehumantrainer.com/5-benefits-of-suspension-training/ https://www.thehumantrainer.com/5-benefits-of-suspension-training/#respond Wed, 23 Mar 2016 19:29:17 +0000 http://www.thehumantrainer.com/?p=11283 These days, suspension trainers are steadily gaining in popularity in the fitness industry and for good reason. Body weight based suspension training is an effective method of resistance training that utilizes ropes, straps or belts that allow for a number of multi-planar,?multi-muscle exercise movements.

With consistent and proper use, these trainers develop functional strength, balance, flexibility, as well as core and joint stability. Put plainly, theyre probably the best workout tool for your overall fitness.

5 IMPRESSIVE BENEFITS TO YOUR OVERALL FITNESS

Benefit #1: Suspension Trainers Are Versatile

Suspension trainers are versatile enough to be useful for everybody from the new-to-exercise beginner to the professional athlete.

Some of the same challenging exercises used by elite athletes can easily be made less challenging by providing support and a means for good form so beginners or even rehabilitation patients can start easy and gradually step-up resistance to build muscle and joint strength.

Simply altering the position of the feet or hands (depending on what exercise) and altering the body angle increases or decreases the amount of resistance. Moreover, narrowing ones stance can further engage the core muscles, while widening ones stance offers more stability and disengages the core area.

This degree of control allows suspension trainer users to adapt workout routines to their current fitness level and over time increase resistance to gain muscle strength, core stability, flexibility and metabolic conditioning.

Benefit #2: Suspension Trainers Are Portable

portable gym

Body-weight training with a suspension trainer provides users the ability to perform practically hundreds of exercise with a compact and light-weight training tool, both indoors and outdoors.

Most suspension trainers are quick to setup and have designs that enable fast anchoring to any suitable overhead structure such as a solid tree branch, soccer goal crossbar, monkey bars, swing set or even a vertical structure such as a tree trunk or telephone pole. Anything sturdy enough that can support your body weight and allow unrestricted movement will do.

Suspension trainers are an ideal solution for staying fit and active while on holidays and business trips.

Benefit #3: Suspension Trainers Are Excellent for Metabolic Training

Basically, metabolic training is exercising at a higher intensity for a shorter period of time. This will increase the bodies metabolic rate enabling a person to burn more calories during and even after the workout.

Its a more effective way of building strength and losing weight than low intensity aerobic exercises such as jogging, stair climbers or swimming.

Suspension trainers are great for metabolic training because theyre especially good for transitioning between exercises. Fluid transitions between movements facilitates moderate to high intensity workouts since youre using the same piece of equipment and only changing your body position to work a different set of muscles.

Benefit #4: Suspension Trainers Engage The Core

The often ignored core area is a group of muscles between your hips and shoulders that stabilize your spine and pelvis. These muscles are vitally important since they provide a stable base and foundation for ones body to move and function.

Suspension trainers, by their very nature, force the user to engage the core muscles to maintain proper technique and in some cases the movement would not be possible without core activation.

Engage your core on every exercise including suspended movements with foot cradles to build a strong and stable body.

Benefit #5: Suspension Trainers Are Fun

Kids are a great example, their focus is fun and they get great exercise doing a variety of activities like swinging, climbing, running, rolling, and wrestling around the playground. Suspension trainers have a similar inherent benefit.

There is a vast number and variety of exercises possible with suspension trainers that virtually guarantee exercising never gets dull. As well, each and every exercise can be adjusted to fit the fitness level of any exerciser from beginner to elite athlete simply by adjusting ones body angle to lessen or increase resistance.

Suspension trainers are uncomplicated yet incredibly versatile training tools that make getting or staying in shape fresh and fun! When its fresh and fun, youre more likely to stick with it!

 

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/5-benefits-of-suspension-training/feed/ 0 What to Eat to get 6-Pack Abs https://www.thehumantrainer.com/what-to-eat-to-get-6-pack-abs/ https://www.thehumantrainer.com/what-to-eat-to-get-6-pack-abs/#respond Tue, 08 Mar 2016 20:09:10 +0000 http://www.thehumantrainer.com/?p=11213 So youre after the ever eluding 6-pack abs? Getting a 6-pack is hard work. It takes dedication to a complete lifestyle overhaul. Heres what you need to do

EXERCISE

You should be working out 3 to 5 times per week. Try exercising with a suspension gym. It will help target the ab muscles in ways that regular ab training cant achieve. Because of the added element of balance your core is engaged in every exercise.

While working out regularly is crucial, its only a small piece of the pie. Diet is 90% of getting to the abs of your dreams.

THE DIET

Eat 5-6 times a day. By eating every few hours, you’ll keep your metabolism revved up and ensure that you never feel starving.

How to do it? Eat three standard meals and three smaller snacks.

For example:

8 a.m. BREAKFAST

11 a.m. SNACK

1 p.m. LUNCH

4 p.m. SNACK

6 p.m. DINNER

9 p.m. SNACK

Calories

How many calories you consume and what those calories consist of is the main thing you gotta get control over. Most people starting out on a fat loss program will begin losing body fat at an intake of about 13 calories per pound of body weight (provided you are doing workouts 3-5 days a week). Multiply your current bodyweight (in pounds) by 13 (calories) to get your daily calorie allowance. As you progress, you may have to bring your calorie intake down to the 9-10 calories per pound. This is because at the lower body fat levels, your body is going to fight you harder to build muscle.

NOTE: When youre at such a low calorie intake its wise to switch it up from time to time and have higher calorie days to ensure your metabolism doesn’t crash. Try having a higher calorie day (including more carbs) on heavy workout days and lower them again on rest days.

Protein

Protein levels needs to be high when trying to get a 6 pack because it’ll boost your metabolic rate, prevent lean muscle mass loss (which comes with very low calorie diets), and keep you feeling full. Take in 1.2-1.5 grams of protein per pound of body weight. Multiply what you get from that equation by 4 calories per gram to get how many calories of protein you’ll be eating each day.

Below are all great sources of meat protein, showing the amounts of protein they contain per 100g:

  • Chicken (33g)
  • Pork (32g)
  • Lamb (36g)
  • Duck (29g)
  • Turkey (29g)
  • Beef (36g) *Grass-fed, free-range beef has the most reliably high levels of protein and other nutrients.
  • Tuna (30g)

Varying your protein sources will give you a wider range of nutritional benefits. Here are some of the best non-meat sources and how much protein they contain per 100g:

  • Parmesan (36g)
  • Pumpkin seeds (33g)
  • Eggs (12g)
  • Peanuts (24g)
  • Soya beans (39g)

Carbohydrates

Lowering carb consumption tends to be very effective for ab results since as you lower levels the body will burn up more fat and you’ll reduce water retention, making you appear leaner. BUT, If carbs are too low for too long energy levels will drop, cravings will become intense, and your resting metabolic rate will plummet. So, at the very least, put 25-50 grams before and after your workout sessions and never omit vegetables (a low calorie carbohydrate) source from your diet.

Every 3-4 weeks on an intense diet like this knock yourself out and have a high carb weekend in order to keep your metabolism from crashing. This short loaded carb period should be primarily focused on high carb, low fat foods while keeping your protein intake relatively consistent to prevent fat from being regained.

Fat

When it’s time to really get ripped you wont be eating all that much dietary fat. Limit it to only a few grams per meal and make sure its coming from the healthiest sources such as flax seeds, flaxseed oil, olive oil, nuts, avocado, and fatty fish or fish oil.

But for a longterm maintenance diet your daily fat intake should be minimum 15% of your total calories.

Be sure to avoid fat in the time period right before and after your workout as this will slow the digestion process. Those meals should be strictly protein and carbohydrates.

Reduce Salt, Sugar, and Stress

Finally, don’t forget some of the other factors that will influence how easily 6-pack abs come to you. These include things like sodium intake (which can result in a bloated appearance), sugar intake, getting proper sleep and lowering stress.

Avoid drinks like: orange juice, whole milk, sports drinks, soft drinks and alcohol. Stick to water coffee and tea.

Here are some great food studies to help you achieve your goals:

To Help Burn Fat:

  1. Broccoli is a low-calorie food thats packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.
  2. Cinnamon can help to blunt insulin response in the body, stopping you from storing fat, says an American study.
  3. Cheddar is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.
  4. Mushrooms are a great low-calorie way to add bulk to stews and pasta sauces, according to American research.
  5. Sweet potatoes are a low-GI food and research from the US found they dont promote fat storage by causing your insulin levels to spike, unlike normal potatoes.
  6. Apples contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a German study.

To Help Boost your Metabolism:

  1. Green tea contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.
  2. Chilli peppers are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.
  3. Blueberries can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Womans University.
  4. Grapefruit contains chemicals that reduce insulin levels, which in turn can cause increased metabolism, American research discovered.

To Help Reduce Stress:

  1. Milk helps you lose body fat and build muscle, says a study in the American Journal Of Clinical Nutrition, making it a perfect abs drink.
  2. Oats are rich in carbohydrates, which boost serotonin levels in the brain and create a calming effect, according to research from Indiana University East.
  3. Oranges contain high levels of vitamin C, which can help to reduce levels of stress hormones in the blood, American research has found.
  4. Walnuts are high in fibre, antioxidants and unsaturated fatty acids, all of which can help to lower blood pressure and stress levels, says research from Penn State University.
  5. Salmon is a great source of magnesium, which helps to control cortisol levels, according to the Capital Region Medical Center in the US.

 

Following a workout and diet plan like this will help you get the 6-pack youre after. Just remember not to beat yourself up if you fall off the wagon. Giving up will get you nowhere. Just get right back on where you left off.

Article By: Fitness Dame
Resources: coachmag, bobybuilding.com, The Abs Diet 6-Minute Meals for 6-Pack Abs! by David Zinczenko with Ted Spike

]]> https://www.thehumantrainer.com/what-to-eat-to-get-6-pack-abs/feed/ 0 Pro Athletes Love Suspension Training and Why You Should Too! https://www.thehumantrainer.com/pro-athletes-love-suspension-training/ https://www.thehumantrainer.com/pro-athletes-love-suspension-training/#respond Thu, 25 Feb 2016 21:10:49 +0000 http://www.thehumantrainer.com/?p=11089 Why does a simple set of nylon straps that look like such a basic piece of equipment, become a standard training tool for so many athletes? The word SIMPLE hits the mark with how easy it is to use, but its strength and conditioning benefits are far from basic.? Lets take a closer look at suspension training, and see why athletes (pro and recreational) dont go far without their bodyweight suspension trainer in their travel bags.

KEY PRINCIPLES OF SUSPENSION TRAINING

  1. A suspension gym adds the element of integration and full-body movement to your workout, which kicks even the most simple of exercises into overdrive. Most traditional workouts use isolation exercises (focusing on one muscle group at a time) vs using several muscle groups simultaneously. In real life and in sport, we always recruit several muscle groups and involve several joints at a time, naturally in almost every movement.

Lets look at a baseball player: when they swing the bat they are using their legs, hips,? torso, shoulders, and arms. Thats a lot of muscular involvement for one action, isnt it? Athletes always incorporate exercises in their training that mimic and recruit the SAME muscle groups and joints that are used in their sport. This is the principle of sport-specific training. Suspension training has the advantage of activating many muscle groups and joints in almost every exercise, making it very efficient and effective. The Human Trainer Dual Anchor Suspension Trainer has the added advantage of requiring each side of the body to work independent of the other, so its easy for an athlete to identify muscular imbalances and weaknesses and correct them in every exercise.

2. Every single Human Trainer suspension exercise involves the core. Athletes know that even with the most pumped arms in the world, without a strong core you wont have the power and strength behind your punch, swing, or stride. Because working out with the HT provides an unstable surface, literally EVERY movement requires core stability which forces the body into powerful isometric abdominal contractions, to connect and stabilize the upper and lower body. The Human Trainer is a fun, functional and time efficient way to get your core ready for action sports and a must in every athletes training arsenal.

3. True Bodyweight training that allows for the ultimate control of dynamic resistance. The Human Trainer straps are made of the highest grade nylon and dont stretch, allowing you to use the principles of leverage and gravity and your body create resistance-from 5-100% of your bodyweight! Easily modify any movement to your ability, also making it a great tool for rehab and recovery. If an athlete is recovering from an injury, one simply decreases their body angle to reduce resistance and take the load off their injury. As they heal they slowly put more resistance into their workout. This also makes the Human Trainer a great recovery and physical therapy tool as it allows complete control of your resistance level and your workout, while taking the important time and steps to get back to game-ready form.

YES, Suspension Training is for EVERY Body!

Suspension training brings many benefits, regardless of fitness level, age, or athletic ability or interest. In fact, as a one-stop training tool, suspension trainers like the Human Trainer, arguably are one of the most effective, efficient, versatile and affordable pieces of equipment available.

Click HERE for the 5 KEY BENEFITS OF SUSPENSION TRAINING

Yes, it is tougher

If youre used to doing isolated exercises and dont have a strong core you may find HT exercises challenging at first, but thats why we invented the X-50 Program. The X-50 Program is like having your very own private personal trainer, all in the comfort of your own home. At the beginner levels youll be mastering the basics such as planks, pushups, squats?and lunges before adding layers of complexity. Well help you build the strong and toned body youve always wanted.

Why Choose the Human Trainer?

How does the HT stack up against the competition?

HTComparisonChart

The Human Trainer has dual anchor suspension, which offers a degree of added stability by nature of having the straps anchored to two separate points and a much wider variety of exercises.? With our patented Modular Clipping System you never have to wait between exercises. With multiple accessory attachments you can go from exercise to exercise in seconds. No fussy carabiner adjustments or tangled straps, which means a faster workout and maximum results. Simply grab your handle or any accessory, clip in, and go!

The Human Trainer is the only suspension system on the market that allows you to create your very own customized suspension training system. With optional attachments including the Rotational Pulley, Ab Straps, Tricep Ropes and Olympic Rings, you can literally add hundreds of exercises to your workout.

Looking for a piece of equipment that gets you out of the gym, is affordable, portable, AND allows for the best workout of your life?

Try The Human Trainer. You wont regret it.

NHL Hockey Player and The Human Trainer

NHL Hockey Player David Booth (formerly Canucks and Maple Leafs)

White Sox Workout Room

White Sox Workout Room

 

 

 

 

 

 

 

Marco

FiJi Rugby Star Aporosa

FiJi Rugby Star Aporosa

Pro-Surfer Andrew Cotton

Pro-Surfer Andrew Cotton

]]> https://www.thehumantrainer.com/pro-athletes-love-suspension-training/feed/ 0 How to Become a Personal Trainer- Tips for Building a Strong Body https://www.thehumantrainer.com/how-to-become-a-personal-trainer-tips-for-building-a-strong-body/ https://www.thehumantrainer.com/how-to-become-a-personal-trainer-tips-for-building-a-strong-body/#respond Thu, 09 Jul 2015 07:00:00 +0000 http://thehumantrainer.com/how-to-become-a-personal-trainer-tips-for-building-a-strong-body/

Do you envy the physique of top bodybuilders? Do you dream of getting such a strong body? If yes, then you should contact a fitness instructor who can guide you with the right tricks on building a strong body. You can imagine how cool the job of a personal fitness trainer is. He knows all the secrets of building a strong muscular body and even helps others to attain great results. Do you want to become a personal trainer and guide people about the best ways to build attractive body? If yes, then read on.

Only Going to Gym is not Enough

As a personal trainer, you have to make people understand that just attending the gym regularly is not enough to get the best looking body. The top bodybuilders do not just workout every day, rather they maintain a disciplined lifestyle, which is not just restricted to just a few hours in the gym. As a trainer, you must be able to know about the different body types and suggest suitable exercises accordingly. For example, if you have long and lean muscles then you cannot expect to transform it to a body of someone like Arnold Schwarzenegger. Rather, it is better to work out for making it more flexible and agile like Bruce Lee. As per recent study by recruitingblogs.com on starting career in sports nutrition, you can find many secrets on the right body building tips that will help you to become a fitness trainer.

Become a Professional Instructor in the Human Trainer

training

The Human Trainer Instructor Course will provide you with the tools and skills necessary for safe, fun and effective use of The Human Trainer in a variety of fitness settings. You will learn how to maximize the benefits of The Human Trainer in private one-on-one settings, small boot camps, and in large group training environments. This program will prepare you to teach fun and dynamic workouts using The Human Trainer with its multiple configurations.

 What you learn:

  • Proper instruction for your clients on over 100 Human Trainer exercises and variations
  • Creating your own custom programs for every client level
  • The anatomy of The Human Trainer and differences from other suspension gyms
  • Correct Setup and use of The Human Trainer
  • Correct music and motivation
  • The advantages of different grips and bases of support
  • How to teach your clients about angular resistance
  • How to properly cue exercises in large groups
  • How to properly use ALL of The Human Trainer accessories
  • Advanced Human Trainer exercises and tips to teach them

Register Now

 

 

Do not over Train your Muscles

Some people believe the more weights they pump, the more bulky they’ll get. This is definitely not going to happen because your muscles need time for recovery after extensive training. Therefore, one should not train the same muscle group repeatedly for consecutive days. If anyone does that, he/she may end up damaging the muscles, which may take weeks or even months to repair. As a fitness trainer, you must be able to prepare an exercising chart for each client that clearly states which muscle group they  should work on respective days of the week. This will make it simple for the members to follow a scientific way to workout to develop a strong body without risking injury. 

 

Rotation of Training is Important

The training routine must be rotational. It means you must rotate the days between cardio and weight based exercises. For example, you can do cardio on Monday, Wednesday and Friday and then on Tuesday, Thursday and Saturday do the weight training. On Sunday, just do jogging or light aerobics.

 

Enroll into Right Fitness Training Course

If you are planning to have your own gym or become a professional fitness trainer, then it is essential that you get certified by a right fitness training course. A good training course will not just provide you with the certificate, but also guide you about the secrets of becoming a good fitness trainer and managing your gym effectively.  You should also conduct some research on finding the best fitness and gym management courses so that you can prepare yourself well and make it a great career choice. To know more about Gym management courses visit keleven.com guide.

]]> https://www.thehumantrainer.com/how-to-become-a-personal-trainer-tips-for-building-a-strong-body/feed/ 0 Introducing The Spanking New Human Trainer Essential Pro Kit https://www.thehumantrainer.com/new-human-trainer-essential-pro-kit/ https://www.thehumantrainer.com/new-human-trainer-essential-pro-kit/#respond Thu, 15 Jan 2015 08:00:00 +0000 http://thehumantrainer.com/new-human-trainer-essential-pro-kit/

Everyone has a resolution to be better in the new year; The Human Trainer is no exception…
 
 Introducing The Essential Pro Kit
 
This baby includes the following new features:
 
– New Main Straps with integrated door anchors – makes travelling and set up easier with one less piece to worry about
 
– New Short Versatility Anchors with integrated door anchors – now easier to use on shorter height options
(long Versatility Anchor still sold seperately)
 
– New ultra heavy grade all rubber handles – stronger with more comfortable grip
 
– New extra large mesh carry bag – now able to carry all your accessories in one bag!
 
– Certificate of Authenticity with Serial Number – to be sure you’re getting the real deal and not a dangerous fake copy
 
– New Retail Box Packaging – It’s sexier this way
 
 
This kit allows you to set-up indoors, outdoors, on a door, or on a tree… as it comes with BOTH anchoring options. Now that’s one hot piece of versatile exercise equipment !
 
 
order-button-100 for $189.99!

]]> https://www.thehumantrainer.com/new-human-trainer-essential-pro-kit/feed/ 0 85 Year Old Barb Murphy shows The Human Trainer is for all Ages https://www.thehumantrainer.com/85-year-old-barb-murphy-shows-the-human-trainer-is-for-all-ages/ https://www.thehumantrainer.com/85-year-old-barb-murphy-shows-the-human-trainer-is-for-all-ages/#respond Wed, 05 Jun 2013 07:00:00 +0000 http://thehumantrainer.com/85-year-old-barb-murphy-shows-the-human-trainer-is-for-all-ages/ Because The Human Trainer uses your own bodywieght for resistance YOU are in CONTROL of how hard or easy every exercise is by simply adjusting your angle with the ground. 

In this video, 85 year old Barb Murphy shows us that The Human Trainer is a fantastic workout tool for ANY fitness level and at ANY age!

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