Cross Train with BOSU!

Written by Matt Russell

You may have seen them inrepparttar gym: half of a large rubber ball that’s flat on one side. They’re often blue in color and look like a gigantic outtie belly button. “What are those things?” you wonder. Well they’re BOSU balls (or balance trainers). It’srepparttar 146690 latest fashion to hit fitness centers across America.

BOSU is an acronym that stands for "Both Sides Up". You can userepparttar 146691 balls, also referred to as trainers, or balance trainers, on either side. Whetherrepparttar 146692 rounded bouncy dome part is up orrepparttar 146693 flat 25 inch platform side is up, you’ll get different types of balance challenges.

This cross-training fitness invention has its origins inrepparttar 146694 field of medicine, balance, functional and sports specific training. It offers a different means to make exercise more appealing and effective for average people, fitness fanatics and highly trained athletes.

So what do you do with it? You can walk, run, step, hop, jump and leap onrepparttar 146695 BOSU trainer. You can work it at an easy steady rate-pace that can be maintained for long periods or pushrepparttar 146696 intensity with anaerobic intervals. Or do some stretching on it. Active stretches userepparttar 146697 muscles ofrepparttar 146698 body to move a body part whereas passive stretching uses gravity or an outside force to put stretch-tension onrepparttar 146699 target muscle(s). While standing or kneeling onrepparttar 146700 dome, you can moverepparttar 146701 upper body lower, higher, torepparttar 146702 sides or by reaching for and picking up cards from various locations onrepparttar 146703 floor, or by touching and/or relocating cones that have been placed in close proximity torepparttar 146704 dome. It’s great for working your trunk too. Maintaining spinal alignment is important to low back health and sports performance.

Goal Setting in Fitness & Nutrition

Written by Brian D. Johnston

You may publish this article in your newsletter, on your web site, or other publications, so long asrepparttar article’s content is not altered andrepparttar 146520 resource box is included. Add byline and active link. Notification ofrepparttar 146521 use of this article is appreciated, but not required. Total word count included resource box is 1340.

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A goal isrepparttar 146522 result or achievement toward which effort is directed. Without setting goals in exercise or nutrition, there is far less value and purposeful direction; and they need to be measurable and realistic. For example, a thin teenager weighing 120 pounds wishing to weight 220-pounds of muscle is both specific and measurable. However, he cannot hope to achieve such a physique, especially not soon and probably not without growth-enhancing drugs. Therefore, in this instance,repparttar 146523 goal to gain 100 pounds of muscle is specific, it is measurable, but it is unrealistic.

Non-measurable goals, such as "I want to lose fat and get lean," will never be realized sincerepparttar 146524 term "lean" is subjective with no objective measurement. What is lean to one person may not be lean to another... or perhaps it is "too lean". Oncerepparttar 146525 individual obtains a supposed state of leanness, will that person know that he has achieved that goal or will his perception of what he thinks is "lean" change because of higher standards and greater expectations? Onrepparttar 146526 other hand, if a trainee indicated that he wants to reduce body fat to a level of ten percent, then he has a measurable goal – one that can be quantified.

Next, to achieve goals better, trainees must provide a measurement and do so inrepparttar 146527 smallest amount necessary and within reason relative to past accomplishments. Don't aim for something greater than you could ever have achieved inrepparttar 146528 past. Moreover,repparttar 146529 more distantrepparttar 146530 goal, andrepparttar 146531 smallerrepparttar 146532 increments,repparttar 146533 more likelyrepparttar 146534 success of obtainingrepparttar 146535 goal. But it should be noted that a goal must require some degree of effort and challenge. Ifrepparttar 146536 goal is too small or easy to obtain, there is little incentive or sense of accomplishment or pride.

Goals can be measured in terms of outcome and performance. An outcome goal refers to that which a person is aiming to achieve, such as lifting five pounds more inrepparttar 146537 bench press next workout or a far greater weight overrepparttar 146538 course of several months. There is little flexibility in this type of goal – either it is achieved or it is not. Performance goals refer torepparttar 146539 process through which a person achieves those goals, including bothrepparttar 146540 short- and long-term. Performance goals are much more flexible, and allows a person to reorganize a strategy from day to day in order to meetrepparttar 146541 outcome goal(s). Performance goals are associated with less anxiety, since there is flexibility and, as a result, should be emphasized in an exercise and nutrition program. It can be upsetting not to achieve an outcome goal, but if allrepparttar 146542 steps leading up torepparttar 146543 outcome were done torepparttar 146544 best of your ability, it is easy to maintain motivation in preparing forrepparttar 146545 next outcome goal.

When determining a long-term goal, a strategy of immediate, short-term goals (performance goals) must be considered. For example, if you desire a ten-pound increase onrepparttar 146546 best bench press, how will you get there? This is accomplished by creating a workout schedule, a long-term plan of increasing "x" pounds/ounces torepparttar 146547 bar each workout until you achieverepparttar 146548 extra ten pounds. The plan may need to be reevaluated then re-designed – particularly if you fail to increaserepparttar 146549 weight by "x" pounds/ounces during one ofrepparttar 146550 workouts, and falling short inrepparttar 146551 end. It could be further stated that creating a goal strategy in exercise is very similar to a marketing or business plan in that goals may be established, but they may also need reformulating on a regular basis to reflect current facts of finance,repparttar 146552 economy, sales, customer satisfaction, etc.


Set Specific Goals. The goal must be measurable, such as "bench press 275 pounds" by a certain date rather than "increaserepparttar 146553 bench press" and without a concrete date in mind.

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