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Introduction To Fitness And Goal Setting.

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Introduction To Fitness And Goal Setting.

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-Cardiovascular Fitness
-Muscular Strength
-Muscular Endurance
-Agility
-Flexibility
-Explosive Power
-Speed
-Body Consumption
-Reaction Time
-Coordination
-Balance

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Cardiovascular fitness is your body's ability to move oxygen and energy fluently and fast throughout your body.

Some exercise's that can improve Cardiovascular Fitness are Running, Cycling, and fast paced lifting.

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Cardio Fitness- What is it & How To Improve Yours

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Muscular strength refers to the amount of force a muscle can produce with a single maximal effort.

Some exercise's that can help you improve your muscular strength is weight lifting, push ups and sit ups, and cycling

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Muscular endurance is the ability to push and work your muscle's for a longer period of time.

Some exercise's that can help improve your muscular endurance are rowing, push ups. and planking.

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Agility is the ability to quickly change your body positioning and direction.

Some exercise's that can help improve agility are lateral jumps, squats, and lateral lunges.

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There's never a bad time of year to get in a workout-so how can you shake off some stiffness and soreness and get your agility back to its optimum state? Furthermore, what is "agility?" Agility is the ability to move your body quickly, easily and with control and balance. (In other words, it's something we all strive for in our health and fitness.)
Here are a few exercises you can do solo that help to improve your agility.
Jumping Rope (Control)

Jumping rope is more than just a playground activity for kids. (Though that's also a great excuse to improve agility in the whole family.) It's also a part of the regimens of professional athletes in the fields of boxing, basketball and football. It's a fantastic way to strengthen your balance, speed and overall control. In addition, it helps build up your stamina and works to power up the muscles in your legs.

Ladder Running (Precision)

To really get your blood pumping, one of the best things you can do is incorporate full body movement. If you have access to a rope ladder, you're in luck-lay it down on the floor in an area with plenty of wiggle room and run the spaces between the rungs like you would a tire drill. Pump your arms while you move, and add in modifications for extra credit, such as bringing your knee to your chest on each leg bend.

Cutting & Skaters (Balance)

If you're looking for a good calorie-burner that doubles as an agility enhancer, try out speed skating (without the ice). Pick an area with some room to spread out and move as a speed skater does, from side to side, crossing your leg in the back as you reach each side. Just make sure to establish your cutting mechanics first - check out our demo below on how to ease into skater hops.

Shuttle Run (Speed)

It's a classic drill you'll probably remember from fitness tests in school, but it still can be a potent way to build your agility as an adult. Place "start" and "finish" objects in an area where you can spread out and run some sprints. Run back and forth between your items, and increase the distance between the items each time you run the drill. If you're on a bike path or running trail, you can even assign landmarks on the path as your "markers" and perform your back-and-forth agility exercise out in nature. Check out the demonstration below for drilling a shuttle run - in this case, using yard lines.

Cone Drill (Speed)

One of the best ways to build agility is to force yourself to make directional and pace changes in a rapid-fire setting. Set up some cones in a triangle or rectangle and sprint from cone to cone. As you reach a new cone, try a different style of sprinting, such as high knees, tuck jumps, side shuffles, etc. Vary up your routine, and it will (literally) keep you on your toes. Check out the demo below to see how it works in practice - you can even try diagonals to add another challenge element.

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5 Solo Exercises That Improve Your Agility

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There's never a bad time of year to get in a workout-so how can you shake off some stiffness and soreness and get your agility back to its optimum state? Furthermore, what is "agility?" Agility is the ability to move your body quickly, easily and with control and balance.

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Flexibility is the ability of muscle's to stretch. It prevents injuries when pushing your muscles beyond is usual limits.
Some goos exercise's to help improve your flexibility are shoulder rolls, chest mobiliser, and neck-shoulder release.

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Body consumption refers to the distribution of fat and muscles trough-out the body. good body consumption means that the body has a good amount of fat to provide it with energy and enough muscle to perform many exercises.

Some exercise's you can do to improve your body consumption is Lunges, Squats, Burpees, and Push-Ups.

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body composition exercises -bodyfat burn

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Speed is the the ability to move fast across the ground or move limbs rapidly to grab or throw.

Some exercise's that you can do to improve your speed are Squats, Deadlift, Sled push, and Broad jump.

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Improving speed should be a goal for every athlete. No matter what sport you play, being faster than your opponent can be the difference between winning and losing a championship. With that in mind, I've assembled a list of the 10 best speed exercises that will leave your rivals in the dust.

Although these are the best exercises for improving speed, they should not be the only exercises that you do. Be sure to have a total-body strength and conditioning program in place, as well as proper nutrition and recovery protocols, to maximize your results.

1. Power Clean or Clean Pull

To be fast, you need to be powerful. A good way to build power is by training the Power Clean (or any Olympic lift variation).

Starting with your feet hip-width apart, grab the bar with an overhand grip.

Keep your back flat and chest tall as you pull the bar off the floor.

After the bar passes your knees, sweep the bar into your hips (making contact at mid-thigh/the hip crease).

Aggressively extend your hips, knees and ankles to catapult the bar up to your shoulders.

If you cannot perform a clean correctly, replace it with a Clean Pull. A Clean Pull is a clean performed without catapulting the bar onto the shoulders (think Explosive Deadlift).

2. Squat

The Squat is one of the best exercises no matter what your goal is in the gym, so it's an obvious pick for being one of the best for improving speed. There are many squat variations that are excellent choices. We will focus on the Barbell Back Squat.

Grab the bar with a grip that's comfortable for your shoulders.

Unrack the weight, brace your abs and push your hips back to descend into the squat position.

Squat until your thighs are parallel (or slightly below parallel) to the ground or slightly below parallel.

Keep your knees in line with your toes, chest up and back flat as you push through your heels to stand up.

3. Deadlift

Like the Squat, the Deadlift is a clear choice for this list because it increases the amount of force you can put into the ground. You can use both a trap bar or a barbell for this move.

With your feet about hip-width apart, grasp the barbell with an overhand or over/under grip outside your knees. If you're using a trap bar, utilize a neutral grip.

Keep your chest up and back straight as you pull the bar off the floor by fully extending your hips.

Keep the bar close to your body throughout the lift.

4. Sled Push/Sprint

Incorporating sled work into your program is a great way to build strength and speed for sprinting. It's especially valuable for accelerations because of the forward body angle. I recommend doing both heavy Sled Pushes and lighter Sled Sprints.

For a heavy push, load a sled with a weight that's challenging to push for 10 to 20 yards.

Push the sled forward, keeping your elbows straight and your back flat.

For sled sprints, lighten the load to a weight that will allow you to sprint with the sled for 10-20 yards.

You can even pair both exercises in a contrast set.

5. Rear Foot Elevated Split Squat

Many athletic movements take place on one leg, including sprinting, so it's a good idea to utilize single-leg exercises in your training. There are a ton of single-leg exercises to choose from, but my particular favorite is the Rear-Foot-Elevated Split Squat.

With dumbbells at your sides and your back foot elevated on a bench, squat while keeping a straight back and tall chest.

Push through your heel to extend your front knee and hip back to the starting position.

6. Single-Leg Romanian Deadlift

The Single-Leg RDL is another great single-leg movement, but it focuses on your hamstrings and glutes, or your "go" muscles.

Hold two dumbbells or kettlebells in front of you, and balance on one leg.

Slightly bend the knee of the balancing leg and begin to push your hips back toward the wall behind you.

Be sure to maintain a flat back position as the dumbbells reach knee/shin level.

Extend your hips to go back to the starting position.

7. Broad Jump

No list of the best exercises for improving speed would be complete without some plyometrics. This move teaches your muscles to contract explosively, an essential trait of speed.

Set yourself up with feet hip-width apart.

Perform a quick counter movement by pushing your hips back to the wall.

Quickly extend your hips, knees and ankles to jump forward for distance.

Land softly in a squat position.

8. Single-Leg Hurdle Jumps

Single-Leg Hurdle Jumps train quick single-leg movements and deceleration, important for multi-directional speed and quickness.

Standing on one leg, perform a quick counter squat and immediately extend your knee and hip to jump over the hurdle.

Land as softly as possible on the same leg.

Both the Broad Jump and Single-Leg Hurdle Jumps can be done by going into the next jump immediately after you land or by pausing yourself in between.

9. Depth Jumps

This is one of the best exercises to increase explosive power needed to sprint.

Stand on top of a bench or plyo box.

Step off the edge and immediately jump as you touch the ground.

The jump performed as you land can be a vertical jump or a broad jump.

Use a small to medium size box/bench to minimize the force that is absorbed when landing.

10. Pallof Press

Sprinting takes a tremendous amount of core stability, so it makes sense to involve core stability exercises in your training. These can be performed with a cable machine or a resistance band.

Set up the cable handle at chest level.

Take a few steps away from the machine to unrack the weight.

Press the handle away from your chest and hold it at arm's length.

Pause for 3-5 seconds as you squeeze your abs to stabilize your torso.

Return the handle to your chest and repeat.

Complete the exercise on both sides.

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The 10 Best Speed Exercises for Athletes

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Improving speed should be a goal for every athlete. No matter what sport you play, being faster than your opponent can be the difference between winning and losing a championship. With that in mind, I've assembled a list of the 10 best speed exercises that will leave your rivals in the dust.

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Explosive power is the ability to apply maximum effort in a very short amount of time.

Some exercise's that can help improve your explosive power are kneeling jump squat, single leg deadlift into jump, and horizontal jump to tuck jump.

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10 Movements For Explosive Power | T Nation

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Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

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Reaction time is the ability to respond to a situation in as short amount of time as possible. An example could be goalkeepers in major sporty such as soccer, hockey, and lacrosse.

Some exercise's that can improve your reaction time is playing video games, Paddle sports for hand eye coordination, and Interval drills with sprints involved.

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Improving Your Reaction Time | Fit for the 500 | IU Health Sports Performance

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IU Health Sports Performance and Andretti Autosport are teaming up to get fit for the Indianapolis 500! Each week, we'll post a new fitness challenge and then help you put it all together at the end. Thanks to this week's special guest, Zach Veach (@ZachVeach)!

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Balance is the ability to maintain equilibrium when moving of standing still, such as the ability to avoid a fall when playing sports or just day to day movements.

You can improve your balance by standing on one leg, heal to toe walk, and low squats.

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Ways to Improve Balance: Balance Improvement Exercises & Activities to Improve Balance

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Coordination is the ability to combine balance and agility while moving. doing two unrelated tasks such as running and dribbling a soccer ball.

Some exercise's that can help improve Coordination are Squats(For balance), Walk, toss, and catch, and Standing balance with ball catching(For hand eye coordination).

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S- Specific
M- Measurable
A- Action
R- Realistic
T- Time Frame

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Top level athletes, successful businesspeople and archivers in all fields set goals. Setting goals gives you a long term vision and short term motivation. it also helps you organize your time and your resources so that you can make the most of your life.

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You should state what you want to do and how you are going to achieve it. This should always be longer the a sentence. don't leave out any important details.

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how do you know when you get there? Your goal for whatever it is should be measured is so form wether it be minutes, days, or weeks. Or if its a workout it could be circuit numbers or a set