Why You Require a Easily transportable Weight Bench If You Want to Hit Your Conditioning Objectives

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A portable conditioning bench can aid you strike your physical fitness targets. Several individuals struggle to either add muscle or drop weight. There is 1 crucial purpose why this takes place and the easily transportable weight bench is large component of the reply.?The following is how a portable bodyweight bench can aid you strike your fitness targets.?

Sacrificing fat or adding muscle is the need for most individuals. Every day individuals are hitting the health club and functioning out in both aerobic and bodyweight lifting exercises.?As nicely they are operating challenging to consume the correct meals that will improve their efforts and help them achieve their preferred physical fitness good results.?

You would think that with all this dedication folks would be achieving their wanted fitness objectives.?Yet when we look around individuals are still out of shape and their bodies are not shopping the way they want. Why is this case??

It is because people are in fact not as dedicated as we may possibly consider. It is effortless to commence a work out program. We have all been there.?You begin heading to the health club and begin a work out routing that is divided involving fat teaching and aerobic activity.We begin to eat all the appropriate foods.?A single week goes by, then another and then perhaps 3 weeks. Following that most people shed the need and commitment to stick with it.?

Ask any conditioning fitness center.?The have heaps and heaps of records that display how people begin and then following a couple of weeks stop coming in to workout.?The biggest time of the years for health and fitness is in January.?Its marks the 1st month of a new year and anyone is committed to beginning more than and losing fat or gaining muscle mass.?If you have ever been to a health club in January you know what I am talking about.?It will be the most well-liked place in town. But come March or April you will wonder where everybody has gone.?They are home sitting on their couches! Here is the secret missing ingredient that can assist you remain with your conditioning objectives.?

It is too quick to begin making justifications why not to go to the health club. It is as well far to drive, takes too much time-those are the top excuses. But what if you had a gymnasium in your property? It would definitely make it less difficult not to make reasons why you can’t physical exercise.?

But, what about when your in a travel? What if you have the capability to take a easily transportable gym with you whilst on the road? It might just make it easier to stick with your exercising and not make reasons.?

A transportable bodyweight bench can be the solution.?Bodyweight lifting and aerobic workout is the two critical pieces when it comes to health and fitness instruction.?
With a bodyweight lifting bench that is lightweight it can be very easily transported wherever you are.?It can be used effortlessly from space to area.?It can be conveniently taken when you go on a road trip.?And when you are finished it can be very easily stored in a closet or under a bed, taking up really little room at all.?

The easily transportable fat bench allows you to do a wide variety of workouts, with weights and with out weights. The finest component is that you do not have to go to the gymnasium to use a single.?

So the following time you locate you are possessing trouble hitting your physical fitness targets, or discover your self producing reasons why you can’t go to the fitness center, look at getting a transportable weight bench.

Cruise Travel for Physical Fitness Or a Spa Vacation

You really want to take a cruise but you also really want to go to a spa for physical fitness and maybe a little pampering. In the world today you can do both. Years ago you were lucky to find a spa on a cruise ship. If there was one, it was in a really remote area of the ship. As for physical fitness there was very little equipment and most of it was tired. When people started to become more conscious of their looks and health the cruise lines revised their way of thinking. Cruise travel now can double as a spa vacation as well as learning a new physical fitness program.

The newer cruise ships have gone to great lengths to accommodate the cruise passenger who also wants to beautify and tone up. The cruise lines have installed state of the art equipment, added numerous exercise classes, and offer the newest beauty treatments available. Many of the cruise lines have relocated their fitness centers to the top decks of the ships with lots of windows so you can have a view while you are on the treadmill, bike, or lifting weights. Tucked up into the corner is a big TV so you can watch the news from back home. The cruise ships now have three distinct areas, one for fitness, one for spa treatments and one for the beauty salon.

As mentioned, the fitness centers on cruise ships are now a thing to behold. They all will definitely have treadmills, Stairmasters, free weights rowing machines and bikes. Some cruise lines even have complete Nautilus machines. Popular exercise machines, especially on sea days, may require you to sign up for a particular time of day and will limit the amount of time you can use the machine.

If you want to use your cruise travel as a vehicle to start an exercise regime there are physical trainers onboard. Their services, however, will cost you extra. The trainer will ask you lots of questions about your health and Diet and then will come up with a personal regime for you. He or she will then book times through the week for you to work together.

All cruise lines offer exercise classes, yoga, aerobics, dance, water aerobics, even Pilates and kickboxing. Some of these may require a slight fee. To find out when these classes are held consult your daily bulletin for times and fees, if any.

Now, you’re thinking why would I start a physical fitness regime while on a cruise ship, especially since they serve all that food, 24 hours a day? Well along with the newer, shinier and better facilities the cruise lines have also instituted what they call spa cuisine. Everyday they will offer a “lighter side” menu if you are really serious about you new physical fitness regime.

Don’t assume that if the ship is older, it won’t have a decent fitness and spa area. Check with your cruise travel agent to find out what facilities are onboard the cruise ship you have chosen. For instance, the QE2 is an older ship but it has a beautifully outfitted spa with a large staff. Celebrity’s slight older Century has a Thalassotherapy pool for their passenger’s enjoyment and it has become quite popular among their cruisers.

When you board your cruise ship go to the spa area. Usually on the first day the staff will be explaining their treatments and occasionally demonstrate how it is done. Sometimes they will raffle off treatments, so go to the demonstration just for that reason. If you have definitely decided that you will be doing some treatments, book them on day one to get the best times. Any beauty salon appointments should be made then too, hair appointments for formal night go very quickly.

Many times the spa and beauty staff will discount their services on days when the ship is in port. If you are going to a few cruise destinations that you have previously visited, take advantage of these offers. You will find that you can pick your time of day to get these treatments done with little or no competition. If you are an early riser, choose an appointment in the morning and then get off the ship to enjoy that port. Or, conversely, disembark early to explore your new port, and then return to the ship in the early afternoon to take advantage of a discounted treatment.

When you go to your spa appointment, do not wear jewelry or fancy clothes. Most treatments are a bit messy and you don’t want to ruin any of your belongings. It is best just to wear a robe. When you get there an attendant will give you a towel and a private locker to put away your things. You may then be asked to wait in a room. Your technician will come out to take you to the room designated for that particular application. You will also fill out a form on your health and any surgeries that you have had. The room you are in will most likely have a shower. It will definitely have a sound system to play soothing music and there will be an array of exotic oils and creams.

The cruise ship spas have gotten quite creative. They now offer couples massages where you and your partner are in the same room with different massage therapists. Then there are four hand massages where two people work on you at the same time. Some of the cruise lines offer in suite massages and some even have massages on the deck.

By far the highest percentage of staff are women but there a few men. If you have a preference between male or female spa technicians, state it when you make your appointment. Some people are uncomfortable lying naked on a table with a therapist of the opposite sex. Check the cruise ships policy on tipping. Some cruise lines automatically tack on a 15% charge to your bill while on others you may have to pay in cash. To save embarrassment, check at the time you make your appointments.

There are three lines that allow you to make your spa appoints before boarding the ship. Princess, Windstar and Celebrity all offer this option. In some cases they even have packages that you can book in advance. Be careful here though, they may give you some very early morning appointments which means you have to go and change them on the very first day. This is not the best policy since they should be giving you prime appointments for booking ahead.

Beauty salons will offer a full array of services. You can have your nails done, your hair colored or hand and foot treatments aside from just a trim. Most of the beauty salons have Europeans staffs. That is not necessarily a bad thing. Places like Austria require their beauty students to go to the equivalent of our college.

See, it is possible to turn your cruise into a spa vacation or physical fitness week. Just follow what your trainer or your beauty technicians tell you and eat the spa cuisine. You’ve just achieved three goals, a little bit of pampering, a fitness regime, and a light and healthy diet. This may be a new way for you to view cruise travel.

Happy Cruising!

Copyright ? Mary Hanna, All Rights Reserved.

This article may be distributed freely on your website and in your ezines, as long as this entire article, copyright notice, links and the resource box are unchanged.

What Is The Meaning Of Physical Fitness?

According to a medical study, it was ascertained the “most appropriate measure of physical fitness for the average person is an assessment of the habitual physical activity level.” While most people view the components of physically fitness in different ways, there are definitive benefits derived by certain forms. What is the meaning of physical fitness? Physical fitness encompasses the ability of the body to perform exercise at moderate to high levels of intensity. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.

The most notable forms of physical fitness include strength training; power; agility; balance; flexibility; muscle endurance; cardiovascular endurance; strength endurance, and coordination. The benefits associated with regular aerobic exercise include: improving cardio function; reduction in coronary artery disease, and increasing one’s quality of life. Increasing cardio and respiratory function allows for a variety of benefits, including bit not limited to: an increased ability of exercising muscles to consume oxygen; lowered resting and exercise heart rates; increased stamina; resistance to fatigue; more effective management of diabetes; reduced bone-mineral loss; decreased blood pressure; and increased efficiency of the heart.

Strong muscles are important for carrying out everyday tasks, such as carrying groceries, doing yard work, and climbing stairs. Muscular strength can help to keep the body in proper alignment, prevent back and leg pain, and provide support for good posture. Endurance is an important element for everyday life activities, and operates with muscular endurance to help maintain good posture and prevent back and leg pain. In addition, endurance can enhance performance during sporting events, as well as help an individual cope with everyday stress.

As people age, flexibility will allow the body to assume more natural positions to help maintain good posture. Stretching is therefore an important habit to start, as well as continue, as one ages. Fat-free mass is composed of muscle, bone, organs, and water, whereas fat is the underlying tissue. Excessive fat is a major cause of health problems because it is associated with cardiovascular disease, high cholesterol, and high blood pressure. Higher proportions of fat-free mass indicate an increase in muscle, and thus an increased ability to adapt to everyday stress.

The most effective way to participate in a well-rounded program is by following these methods of exercise implementation. Determining how many times a week one should exercise; how intense the workout should be; how long the workout is; and what variety to use. Utilizing this exercise program is based on an individual’s fitness level when entering the exercise program, as well as the goal the individual sets. For example, an individual who wants to lose weight and likes to walk would be placed on a program of treadmill or outdoor walking; for thirty minutes a day; three to five times per week; and of light to moderate intensity.

Exercise is an important element, in combination with a Diet regimen, to one’s health. Physical fitness can be utilized in both exercise and diet, but also as part of one’s lifestyle. What is the meaning of physical fitness? It is the combination all of these factors which help in acquiring a healthy, active and disease-free life.

Tips To Begin With Fitness Strength Training

The process of toning and improving muscles is often termed as fitness strength training. Unlike weight training where one works to bulk up the muscles, fitness strength training helps in toning muscles. And strong muscle means less chances of being injured. Therefore all those who are craving for that perfectly toned body can start with their strength training program to stay fit. This program has several benefits ? apart from toning muscles it can help in weight loss. However this program includes severe training as making the muscles stronger means using more resistance than the body is presently used to. One will need to use added weight to accomplish this and the muscle workload must be increased at a steady pace.

Just like any other training programs, fitness training programs too need a proper goal ? both long term and short term. And the goal must be achieved within a definite time-period. One needs to work towards this and target their exercise around the goal. Depending on the goals progression will be considered. If the progression is satisfactory, one may continue with the current exercises and training methods. But if it fails to meet the trainer’s expectation, it’s time to add more weights, change the exercise and try some new strength training equipment. Often it has been observed that people undertaking fitness strength training hardily seem to get any stronger or fitter. This is also one of the reasons why one needs to evaluate their progress from time to time. Evaluating the progress helps to determine if it’s time to push farther and go for intense workout or change their strength training routine altogether.

Though one needs to go for vigorous exercises for increasing muscle resistance, giving proper rest to the body is equally important in fitness strength training. In this training method it is crucial to push your muscles as far as possible. This is tedious and will leave one exhausted. And lack of rest can only worsen the situation. Proper rest helps the muscles to recover, grow and develop. One must take a full 24 to 36 hours rest in between workouts and especially before opting for any additional fitness strength training. Another practice that one must avoid is working on the same muscle group consecutively.

Breathing exercises are also important. In fact it is a major part of fitness strength training. While doing workouts, it is recommended to take deep breathing. This ensures that the body is getting necessary amount of oxygen. One must incorporate deep breathing exercises into their strength training routine. Warm-ups and cool downs are essential and Diet too is important; having more amounts of fresh fruits and vegetables is recommended. Also opt for supplements that help in muscle building.

Fitness strength training is an advance program and one must follow it step by step. Missing out any or malpractices can lead to severe injuries. Each step must be done safely and one must be very cautious while using the strength training equipment. It is in fact better to work with a professional in the initial stage. Three to four days workout in a professional gym is recommended for fitness strength training.

Powerful Periodized Strength Training Basics For Volleyball

strength training dominates most athletes’ fitness and conditioning programs through out the year. In particular, volleyball players are well-known to have one of the highest levels of strength training dedication. These elite athletes realize the benefits of a proper periodized strength training program.

Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.

Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.

Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle’s goals.

The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.

The off-season’s goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.

The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.

The in-season purely focuses on maintaining the off and pre-season’s goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent’s head and drills into the floor is proof that strength training for volleyball works.

The post-season’s goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.

Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat

Regardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.

Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.

Strength Training: 10 Things you Must Know

Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:

Weights Improve Immunity – Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.

The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.

Weights Grow Bone – A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.

A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.

Weights Combat Diabetes – New studies published between 1995 and 2000 show that weight training has an unexpected benefit – it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.

In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months. Their glucose sensitivity to a challenge improved by an average of 29%.

Weights Wack Arthritis – At Tufts University in the USA, researches gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training.

Results showed significant reductions in joint pain and fatigue and a big gain in strength. Results showed that the weight work caused a significant decline in arthritis activity.

Weights Raise Testosterone – Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically.

Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.

Avoid Muscle Loss – although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.

By Strength Training once a week using all the major muscle groups until you are unable to push each exercise for another repetition, 3-4 exercises, and 15 -20 minutes max training time. Keep getting stronger, Smile, be positive and live life.

Avoid Metabolic Rate Reduction – because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.

Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.

Increase Muscle Mass – because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity. Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

Increase Metabolic Rate – Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.

At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.

Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.

Reduce Body Fat – In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.

That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

Increase Bone Mineral Density – The effects of progressive resistance exercise are similar for muscle tissue and bone tissue.

The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.

So, now you can go ahead with your strength training endeavours knowing that you will be experiencing all these benefits found in the above tips.

9 Reasons Why Everyone Should Strength Train

The general opinion when the general public here the word ?weight training? is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights?.especially women.

However, some form of strength training can benefit anyone male or female at any age. It provides amazing health benefits that cannot be ignored. They are?

1. INCREASE METABOLISM/MUSCLE MASS
Strength training builds muscle. I know that?s probably the most obvious benefit, but it is extremely important. As we age, we lose approximately a pound of muscle every year after the age of twenty. Even people who exercise regularly, but neglect strength training will still lose ? a pound of muscle a year. This will cause us to get weak and make us more vulnerable to fat gain as we get older because the metabolism is slowing down. You may notice people who eat whatever they want and not gain anything, but as they approach 30-40 their metabolism has slowed and they are starting to gain weight. Strength training is the only way to maintain or add muscle mass as we age, keeping our metabolism running high.

2. IMPROVE BONE MINERAL DENSITY
Not only does strength training stimulate muscle growth; it also stimulates the growth of bone tissue. The stress of strength training on the bones stimulates the bones to lay down more minerals, improving bone mineral density. Similar to muscle mass, bone mineral density is at its peak at around the age of twenty and from there is on a gradual decline for the rest of our lives. This makes us susceptible to injuries and diseases such as osteoporosis as we age. Strength training can help prevent or even reverse these conditions. This is one of the main reasons why women should do some form of strength training, as 1 in 2 women or there about now develop osteoporosis.

3. IMPROVE JOINT STRENGTH AND STABILITY
Increasing the strength of muscles, also greatly enhances the strength and stability of the joints these muscles surround. This is extremely beneficial to prevent injuries as we get older.

4. DECREASE ATHRITIS
Strength training improves our bodies control of our joints, which decreases the stress put on them in day to day activities. This helps reduce the chance of our joints degenerating. Therefore strength training can help prevent or reduce the severity of arthritis, and recent studies are showing it can help reduce the symptoms.

5. IMPROVE VITALITY AND QUALITY OF LIFE
The condition of our muscles is responsible for our ability to perform everyday activities. Muscles are like an engine, if they are well looked after, you can drive it regularly without fear of it breaking down. Strength training keeps our muscles in top condition, making daily activities much easier and enables us to participate in more vigorous activities without fear of injuries or lack of energy.

6. INCREASE FAT LOSS
Muscle is metabolically active, meaning it burns calories. Every extra pound of muscle we add burns approximately an extra 50-100 calories a day. Therefore, the more muscle we have the more calories we burn while we are sleeping, doing daily activities and through exercise. For example, the metabolism can be like a car, the more muscle you have, the larger the engine and the more calories you burn, much like the way a V8 chews through fuel. If we neglect strength training, our metabolism might be closer to that of a scooter or a lawn mower!

7. DECREASE CHANCE OF DEVELOPING DIABETES
The increase of muscle mass, due to strength training increases the use of blood sugars into the muscles, helping reduce the chance of developing diabetes. Also increasing our metabolism through strength training helps prevent fat gain, which is closely related to the development of late onset diabetes.

8. IMPROVE SPORTING PERFORMANCE
This is pretty obvious but a strong athlete is a great athlete. All forms of power, speed and explosiveness come from having a good base of strength. For instance take 2 guys who weigh the same and they perform the Bench Press. Lets say Person A can bench 400lbs and Person B can bench only 200lbs. Who do you think could bench throw 100lbs the highest? Person A you would assume could throw it higher because 100lbs is only 25% of his max Where as Person B would be trying to throw 50% of his max.

9. DECREASE BLOOD PRESSURE
Recent studies have shown that strength training can help reduce blood pressure. Therefore there is a less chance of developing heart disease. If our muscles are stronger, this places less stress on our cardiovascular system while performing day to day activities.

For all you women out there don?t be scared to lift weights, its good for you. You do not have the hormones men do to build large, bulky muscles, so don?t be shy. You will only be able to replace the muscle you had lost through the aging process and at most maybe gain a few more pounds, but that is it. Those pictures you see of women looking like men with massive muscles are due to them injecting male hormones in them, so trust me it won?t happen to you.

So as you can see some form of strength training should be performed by everyone. Men, women, children and the elderly can all benefit from strength training. Most importantly, it prevents our body from deteriorating enabling us to live and enjoy more of life as we age. Strength training really is anti-aging.

Best Training for Law Enforcement Officers

As a law enforcement officer, you know that staying in shape is an important part of your job. You also know that it’s extremely difficult to find the time to work out consistently.

Let’s face it, fitting in an hour or two of exercise every day is just not very realistic in your hectic, demanding schedule. That’s why you need to focus your work outs on the type of exercise to give you the best results in the shortest amount of time.

And the type I recommend is high intensity exercise – especially hill and stair sprints. These techniques allow you to get the most out of your precious workout time. Helping you build strength, power, speed and stamina while burning maximum amounts of fat – all in much less time than a traditional workout.

There are numerous reasons that high intensity is the way for you to go. Here are the Top 3:

1. Hill Sprints Build the Stamina Necessary For Your Job Demands.

endurance is something that every law enforcement officer needs – but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won’t work. Your endurance training needs to mimic the demands of your job. Those needs being – short bouts of intense exertion alternated with periods of long periods of lower intensity.

Think about it. How often does your job require you to jog at a low intensity for long periods of time? Or even run at a steady, moderate pace for 20 or 30 minutes in a row? Yet, these are exactly the types of demands that long, slow cardio workouts prepare you for.

On the other hand, high intensity work, like hill sprinting, provides you with interval training that meets your needs. It will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the “sprints.” Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to “go hard” at a steady state.

This type of training can lead to more protection for your heart and lungs than traditional “cardio”. Long, low intensity cardio can actually shrink the size of your heart and lungs because your body is excellent at adapting to the stresses placed on it. Training long and slow encourages your body to become as efficient as possible to make the exercise easier. The result: it shrinks muscle mass along with your heart and lungs. This has the effect of decreasing your reserve capacity – the ability of your cardio-vascular system to respond to high stress situations (exactly the kind your run into in your job). Without a high reserve capacity, your heart and lungs may be at risk during stressful events. High intensity training can help raise your reserve capacity instead.

Not only that, but more and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting. This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.

Want the ability to respond to high intensity situations (and recover quickly afterwards)? Then train the same way.

2. Hill Sprints Give You Results In As Little As 15 Minutes.

Sure, this training sounds great – but how much time does it take?

Truth is, you can get these benefits in short workouts of 15 minutes or less – only 2 or 3 days per week.

High intensity work, especially hill and stair sprinting, is an incredibly efficient way to exercise. This stems from the fact that you must do more work in a shorter period of time. In other words, hills and stairs are like the perfect combination of strength training and sprinting – you literally “lift” or “push” yourself up the incline. The steeper the incline, the more demand is placed on your leg muscles. This intensity allows you to get in a superior workout in a very short period of time.

3. Hill Sprinting: The Incredible Stress Buster

The bad news: Your position as a law enforcement officer brings a great deal of stress along with the job. This stress can lead to health-related problems like heart disease and metabolic syndrome.

The good news: One of the best ways to “bust” that stress is with exercise – more specifically high intensity exercise.

Exercise in general relieves stress in a number of ways. First of all, exercise stimulates your brain to release substances (endorphins) that improve your mood. Besides that, exercise can decrease cortisol levels, provide a distraction from the source of stress and boost your self confidence.

Any exercise can have these effects, but high intensity can amplify your results. Recently, researchers at the University of Missouri-Columbia showed that high intensity exercise is superior in reducing anxiety and stress. The 2003 study even showed that the effects can be felt 30, 60, even 90 minutes after an exercise session.

These are just 3 of the reasons that every law enforcement officer should hill sprint. Take your endurance to a new level and reduce your stress in only a few minutes of exercise per week with this “old school” training. You, your fellow officers and those you serve and protect will be glad you did.