Posts Tagged ‘exercise’

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Work out routine?

July 28, 2008

A general fitness routine for the average noobie. I wrote this for someone on yahoo answers too.

It really depends on what you want to do. I would suggest this to have all bases covered. Put your shoes on and go out and jog for 10-30 minutes. When you get back to your house, go to the area you want to workout at. Once you get there start stretching, (you must do this straight after your back from running) do every stretch you know of.

Now its time to get to the workout. Since I don’t know what your training for, were going to go for overall fitness and working out your entire body. Push ups! They are a good one to start with. Do push ups until you feel the burn, then do a few more, and stop. If you can do a great many push ups (say, 50-100+) do a harder push up variation. Such a star push ups, clap push ups, one handed push ups, and planche push ups. If you do not know what those are, look them up on google or youtube. Push ups will work out your arms and chest, some of there variations will workout various other muscle groups.

Crunches! Ok crunches are great for the abb’s I generally put them second in my workout routine, but the order doesn’t really matter. If you can do 50+ crunches without feeling the burn at all, then you can do some harder variations. These include, leg lifts, 6 inches/suicides, butterfly kicks, and dragon flags (the ultimate, they are crazy hard to do). As before, if you don’t know what these are you should look them up on youtube or google. All of these exercises work various parts of your abb’s, i suggest you do 2-3 of them, i.e crunches AND leg lifts, not crunches OR leg lifts.

Body weight squats. Squats are the best leg exercise ever! They work your the entirety of both your legs as well as your lower back. and glutes. If squats become easy enough that you can breeze through 20-30+ without breaking a sweat, i suggest you learn to do pistols/single leg squats. They build amazing balance and single leg strength, they are a great deal harder then squats because of the even greater balance and skill factor. Please remember that squats aren’t bad for you in anyway IF you do them right, so do try and learn the correct form for this exercise. A squat is when you squat down with your toes pointed outwards and slightly farther then shoulder width apart, until your hips become parallel with your knees (you butt will be slightly lower then your knees). Your back should remain straight and your chest should forward during the entire movement.

Here is the most important part of your workout routine. YOUR DIET. If you have a lousy diet your not going to get anywhere with your workout routine, so even if you don’t like the exercises i have suggested, keep the diet part in mind, please. You need to stop eating/drinking anything with High Fructose Corn syrup in it. (known as HFCS) And your going to need to stop drinking anything carbonated. Your body needs two things to repair muscle. Carbs and protein (this is over simplification, but w/e). You need to get carbs right after you work out, and protein both right after you work out, and pretty much any other time you can consume it.

You can find out if food has protein/carbs and how many of both, by looking on the daily values label, just above the ingredients. Fruit normally has a lot of carbs in it, good sources would be bananas or apples. You may of noticed earlier that I said “REPAIR muscle” not build muscle, this is because you become stronger by putting your muscle under stress, say, lifting a heavy weight repeatedly, this causes micro tears in the muscle fiber, then when the muscle is repaired, it repairs itself stronger then before so it will be more resistant to similar types of damage. I guess you could say that becoming stronger is a defense mechanism.

So, what has this got to do with your diet? Well, your body needs to have all the materials at hand for repairs, if it doesn’t, it will take longer to fix your muscles. Think of it this way, you have a massive work force, ready to put up a building, if they don’t have all the necessary materials then some of the men won’t have anything to do, but if you have everything ready to do, you can have all of your workers start building at the same time, utilizing the maximum capacity of your work force. The point is, if your body has all the protein it needs to repair muscles, then it can work to do so at full power, if you don’t eat enough protein daily then it takes longer. Junk food is bad, because it completely counter acts the entire point of working out, carbonated drinks stop your muscles from properly absorbing oxygen, and HFCS limits your body’s ability to convert sugar to energy and the HFCS itself goes straight to fat.

Whats more, these drinks and snacks lack any useful components such as proteins, or helpful fats (Nuts, like almonds, and fish, and a few other things, have fats your body needs to work properly, trans fat, and saturated fat, found in many snacks, will go straight to body fat, because your body can’t process them properly.)

So, the whole point of all this rambling I am doing here, is that if you don’t eat healthy while working out, don’t work out in the first place, because it will just be a waste of your time.

Yakri~

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Building blocks of tricking and parkour shortened.

July 13, 2008

Well, I made a post a while back called Building Blocks of Tricking, Parkour, And Martial Arts. Part 1, and Its a lot longer then it ends to be, so I want to summarize it here.

Parkour

1)Parkour is a great form of exercise, but that isn’t going to get you far if you don’t eat right, and sometimes training in a gym to get stronger, or build more endurance, is better then just doing parkour for it, mostly because it won’t be as hard on your body.

2)A lot of great traceur’s have very little in the way of serious injuries related to parkour. This is because they don’t do stupid shit. Basically, remember that the goal of parkour is to get from A to B as fast as you can, not to show off. Breaking bones and what-not also isn’t supposed part of it.

Tricking
1)In tricking, training in the gym and at home is very very important. Its pretty easy to hurt yourself enough to take you out of sports of a notable amount of time in tricking, and conditioning helps reduce the risk of that happening. condition three times as much as you trick, and you will be tricking for a long time.

Condition, diet, then train.

2)Don’t go overboard, working out for two hours a day every day and then spending an hour tricking afterward, it won’t help you. Remember, stop while your ahead, if you land a trick perfectly, do it a few more times, and then stop before you get tired. This way the correct form becomes more firmly implanted in your muscle memory. And don’t condition and trick on the same day if you can help it.

That’s all I’m putting in here, I think this explains the important parts better.

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Q&A #2

April 30, 2008

Alright, this is where i take searches that people have used to get to our site from google (or other search engines) try and figure out what question they wanted answered, and then answer it.

Q:TRICKING AS A EXERCISE?
A:Nope

Q:Can a strained muscle ever be as strong?
A:It depends on how badly strained they were, type 1 strains should heal completely, but it takes a very long time.

Q:How to get into tricking shape?
A:Weight lifting, its the best way really. read dogentricks.com and trickstutorials.com for more in depth info than i can provide.

Q:Without protein shakes?
A:Working out, without protein shakes is quite fine, but it will hinder your progress because your muscles will not heal as quickly.

Q:Tricking conditioning routine?
A:You can find one for beginners here

Q:Do protein shakes help?
A:Yes, they help your muscles recover and rebuild more quickly after you work out, nothing more nothing less.

Q:Will protein shake help with sore muscle?
A:Yes.

Q:Do protein shakes help you build more muscle?
A:Yes and no, they help your muscles rebuild after you work out, more quickly. So that you can work out again sooner without being fatigued. They don’t directly add to muscle like Steroids do, but they do help you build muscle in the end.

Q:Grow more fast twitch muscle?
A:Can’t be done, you can make what fast twitch muscle you have stronger, but that’s it.

Q:yakri (some one searched for my name and got this blog)
A:O.O do i have a stalker?

Q:a lot of fast reps for strength?
A:*Darth Vader* NOOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoO. Seriously, you need a small number of slow reps, with large weights, if you want to build strength.

Q:what type of exercise is well suited for tricking?
A:Weight training. With barbells, not those stupid weight lifting machines, they don’t really work.

Q:tall people have fast twitch muscles?
A:No more than short people do.

Q:a glass of milk before working out?
A:Try after working out, drinking one before working out is the opposite of helpful. however, if you drink organic milk, and its only one glass, and its after a work out, it would be beneficial.

Q:Tricking exercises?
A:Squats are the best exercise for tricking, pull ups are also awesome, and so are bench presses.

Q:Exercises to increase pushup number fast?
A:Do a small number of push ups, like 5 (if your already doing a high number you can start higher((like 25)) and advance more quickly) and then do 2 more push ups the next day, if that’s too easy, do 3 more then next day. Drink a protein shake after every workout, and include ab and leg exercises.

Q:cartwheel tutorial?
A:My cartwheel tutorial kinda sucks actually, I’m going to have to redo that once my wrist is better.

Yakri~

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Tricking as an Exercise!??

April 26, 2008

i was looking at the site stats, and someone searched us with this
“TRICKING AS A EXERCISE?” I’m gonna go out on a limb here and assume that they were wondering if they could use tricking as a form of exercise, either to get, or stay fit, or to lose weight.

The short answer is

HELL NO

The long answer is that, although tricking is a great workout, using tricking as a workout isn’t such a great idea. Tricking is very psychically demanding and will have you sweating right through your shirt in now time if you really go at it. However, mostly tricking breaks down your body, because its very high impact it will cause damage to your joints, and has a high chance of causing other injuries like sprains, strains(there more serious then they sound), and even broken bones. Also, having your knees give out before you hit 40 because you “exercised” five days a week with tricking.

Since we can assume you don’t want to permanently impair your ability to walk, and we all we all like our knees and would rather not replace them with metal or plastic replicas, but we also all love tricking, so what are we going to do?

CONDITION

So, what protects your knees, and most of the rest of your body?

Muscle. If you build more muscle, it will protect your body from impacts and various other kinds of damage.

And when do sprains and strains happen?

When muscles are stretched too far. Of course, if your muscles are used to stretching far, and can stretch farther then the average persons, then this is less likely to happen right?

So what do you need to do?

Condition!

Work out and stretch.

You should do about three times as much conditioning (which includes both diet, working out, and stretching) as you do tricking. the reasons are as stated below.

1)You will progress much, much more quickly when you do do a tricking session.

2)You will minimize the damage to your body that is generally caused by tricking, both by being stronger, allowing your body to better resist the impact of throwing 100lbs+ of human through the air and crashing to the ground again. and by giving your body more time to heal up after you beat it up. 😛

3)You will get far, far more fit by actually working out, lifting weights, or by body weight training, than you ever could by just tricking.

4)You will look sexy if you condition.

5)You will greatly reduce the chance of getting injured while you are tricking. if you only do tricking as an exercise, your chance of injury will probably increase over time.

The same may not be entirely true of other sport like activity’s, such as tumbling/gymnastics, or soccer and such, and is certainly not true of martial arts, but what ever psychical activity it is you like to participate in, it will definitely benefit from conditioning.

So in short, you can’t get your exercise from tricking, but if you like tricking, you sure as hell need your exercise, so get moving!

Also see dogen’s video on conditioning here
http://www.dogentricks.com/index.php?s=videotutorials
And this recently sticky’d article on dogentricks.com/forums about beginners weight lifting for tricking.
http://www.dogentricks.com/forum/viewtopic.php?t=13668

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A common mistake with workout routines.

April 25, 2008

I see a lot of people ask about their workout routines (you know, is this good? is this bad? etc) mainly though, they ask “Am i doing too much? or too little?”. The problem is, they are asking the wrong person. When you want to know whether you need to do less or more, you need to ask yourself. “Is this too easy? or maybe its a little too hard?”. if you go online and ask someone these questions, most of the time they will not be able to answer you, and even if they can, it won’t be completely accurate. After all, they can’t tell how you feel the day after a workout, but YOU of course, can. If you are so sore things like walking or bending over hurt the day after your workout, you may be overdoing it a bit. if you don’t feel the burn in the slightest the day after, or better yet, don’t even work up a sweat, you may need to add a few pounds to those weights.

Seriously, just use a little experimentation and common sense to judge whether you need to do less or more. i aim for feeling a mild burn the day after, not enough to stop me from working out again, or participating in martial arts, or other psychical activity’s but enough to let me know i got somewhere with my training.

Another thing you should remember, is not to make your routine overly complex. You don’t need 8-10 different exercises to work out your whole body. Squats, bench presses, and pull-ups alone will hit every muscle in your body. Add in some calf and shin raises and maybe some wrist training and your set. If, for whatever reason, you think you need to use a large number of exercises, don’t do them all in one day, work your upper body one day, your lower body the next, etc.

Yakri~

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Building Slow Twitch Muscle

April 1, 2008

Alright, this is really irrelevant, but Tricking haze is getting a fair number of hits searching for info about slow twitch muscle.

Slow Twitch muscle is very efficient, it fatigues much more slowly then Fast Twitch muscle. However, as its name suggests, it cannot contract as quickly as Fast Twitch muscle can. As such, Slow Twitch muscle is ideal for swimming long distances or running marathons. And Fast Twitch muscle is ideal for things such as sprinting or tricking.

To build Slow Twitch muscle you simply do a relatively easy exercise a large number of times. Like running a long distance, treading water for a long time, or lifting a light weight with a large number of repetitions. For example, if you can bench press 140lbs 5 times, then bench pressing 50lbs 30 times would be an endurance workout, and thus, build slow twitch muscle.

‘Slow Twitch’ muscle is basically your endurance, it can’t contract as quickly as fast twitch (obviously) but it takes much longer for it too fatigue. So, if you want to build your endurance, then you want to strengthen your slow twitch muscle. Endurance(slow twitch muscle) training in terms of weight lifting and body weight exercises such as push ups, means doing a large number of repetitions per set, over 13 at least. So if you want to increase your endurance by doing push ups then a goods way to do it would be to do 3 sets of 15 push ups.

One last thing to remember, If your out of shape when you start, endurance training may make you stronger, but if your fairly fit to begin with it may decrease your strength.

Yakri~

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The most frustrating thing about tricking and exercising

March 2, 2008

The most frustrating thing about both tricking and exercising is that doing ‘more’ doesn’t necessarily make you better, if you’ve already tricked for an hour in a day, then later suddenly get inspired, you can’t go practice some more, or at least, if you do, your only going to get worse, or injure yourself. The same goes for exercising, you have to make a plan and stick with it, if you’ve already done all your exercise for the day, you shouldn’t go and do more, you will end up breaking down your muscles, rather then strengthening them.

Its some times its a relief that more doesn’t equal better, other times its just really frustrating that you can’t do more of what you like.

– Yakri