|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
Upper body / Abdominal Training Programs Fast or Slow?
My answer to this question is both - BUT it depends who you are and what your goals are. If you are simply trying to lose weight and inches, doing fewer stomach exercises slower and more deliberately is very effective and safe. In fact, you can drop the number of reps you need to do by a factor of ten, if you hold each crunch for ten seconds. For this type of exercise you want to exert yourself on the UP and DOWN portion of the exercise, meaning you stay flexed and control the ascent and descent of your body. Just doing ten crunches and holding them for ten seconds each is safer and more effective than doing 100 crunches fast. Do this 2-3 times in a workout and you have a great abdominal routine.
However, if you are in the military or law enforcement and need to score higher on your physical fitness tests in situps or curl-ups, then you need to practice doing the exercises faster, but to a pace. A pace that produces a good score is 20 situps in 30 seconds. This would give you 80 situps in a two minutes time period. By increasing the pace to 25 in 30 seconds, you can get 100 in 2:00. So, it makes sense to practice more abs exercises at a faster pace with the exertion only occurring during the UP portion of the exercise. Relax and let gravity take you back to the starting position (floor) thus saving the abdominal energy for the ascent and a better score.
Here is a quick little workout I developed the other day with a client who thought he could not do 1000 abs in one session with me. We also got in 400 pushups. This one is for 250-400 pushups below. We could have done 1500 probably. IT is not really as hard as it looks, but you will get a great pump and feel it in your belly tomorrow. No rest on this one...
This one is for those who are just beginning:
Get creative with your fitness program! That is what it takes when you are traveling on business or on vacation. Recently, my family and I took a trip back home to Florida to see my parents and we decided to drive from Maryland. After driving about eight hours the first day, we stopped at a hotel that did not have a fitness room and the pool was closed for the season. I was tired but knew I would feel better if I did a few exercises. The benefits of exercising and stretching after sitting idle for hours are numerous and include the following:
As you can see, there is really no excuse why you cannot exercise any day of the week whether you are traveling, working long hours or staying at home with the kids. With minimal equipment and time sacrifice, we can all fit exercise in our lives and stay healthy for many years to come. Good luck. Make fitness as much a part of your day as taking a shower and brushing your teeth.
If you are interested in more of these type of workouts and running and swimming and weight training routine, check out the StewSmith.com Fitness Store. Feel free to email the author of the eBooks sold here at firstname.lastname@example.org .
See the Fit Deck
Stew Smith is a former Navy SEAL and fitness author
certified as a Strength and Conditioning Specialist (CSCS) with the National
Strength and Conditioning Association. If you are interested in starting a
workout program to create a healthy lifestyle - check out the StewSmith.com
Fitness eBook store and the
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format