BOXING FITNESS NEWSLETTER
admit it, keeping that New Year Resolution to get in shape can be
tough. Stick with Balazs Fitness this year and we'll keep you
motivated and energized with great workouts and tips for improving
your overall fitness. In this issue, we build on last issue's
plyometric training. Andy and Jamie introduce two more fat burning
power-producing drills. Nutrition is a big part of maintaining and
improving fitness. Jamie takes a moment to explain the benefits
and pitfalls of a pre-exercise snack. Finally, Andy addresses a
reader's concern about aging and the need for stretching. Let's
work together to make 2009 your year of fitness and health. Keep
us posted on your progress!
"Knock Yourself Out!"® The Balazs
#54: More Plyometric Drills
|Last month we introduced
some Plyometric training drills. Plyometric training combines
strength and speed to create power. Plyo-training twice per week
will enhance your overall performance.
Basic Plyo-Drill #1: Squat Bench Jumps
Stand sideways at the side of a bench (or other item- see below)
in a squat position. Push off the floor jumping with the knees
tucked close to the chest, over the bench and landing on two feet on
the other side of the bench. Try for three sets of 10 - 15
(Using an aerobic step is great for this drill.
Alternatively, use a stack of phone books and work your way up to a
bench or low table.)
Basic Plyo-Drill #2: Two-Foot Power Jumps
Grab a medicine ball off the rack for
this drill!. Holding a 5 to 10 pound medicine ball, start in a squat
position and use the explosive power of your legs to push away from
the floor. When landing, allow the feet to be in contact with the
ground briefly and then push off into the air again. Try for three
sets of 10 - 15 repetitions.
Always consult your Physician before starting
an exercise program.
|Andy & Jamie's Health
& Fitness Tip: Pre Exercise Snacking
Eating food to get energy pre-exercise can enhance
your overall performance, stamina, strength and, ultimately, your
success in achieving your fitness goals. Here are some tips for
eating before you exercise to optimize your performance.
- If you will be training for more than 60 - 90
minutes and will be unable to consume calories during that time
- choose slowly digesting carbohydrates, like apples, oatmeal,
bean/lentil soups, bananas. Eat at least an hour before
exercising to ensure the food has been digested sufficiently to
be burned for fuel.
- If you will be training for less than 60
minutes - snack on high-carbohydrate, low-fat foods, such as
whole wheat bread and bagels, crackers, and pasta.
- Always choose small servings of lean
protein-rich foods, like turkey, eggs, low-fat milk and avoid
high-fat proteins like hamburgers, fried meats, ice creams,
cheese and buttery foods. These high-fat proteins take longer to
break down and empty from the stomach, leading to poor
performance and possibly nausea.
- Be aware of high sugar drinks and foods, (such
as soft drinks, jelly beans) and foods on the high glycemic
index (such as white rice, white potatoes, honey, corn flakes).
Some individuals may start performing well after ingesting a
pre-exercise sugar fix, but the blood sugar levels will drop and
can lead to dizziness and fatigue while performing hard.
- Give your food time to digest. High calorie,
high fat meals take longer to digest and leave the stomach. It
takes at least three to four hours for a large meal to digest, a
smaller meal takes two to three hours, a liquid or blended meal
takes one to two hours, and an snack a half hour to hour.
It may take a little experimentation to determine
your best pre-training snack or meal. Take into account the
intensity of your workout for that day, the time of day and the type
of activity you are performing. The goal is to provide energy to the
working muscles and be comfortable in order to enjoy and perform at
|Ask the Trainer:
|"As I am getting older, I
feel I am losing my flexibility. I work out five times per week,
(tennis twice and fitness classes three times.) I never seem to have
the extra time to stretch to improve my flexibility after my games
and classes. Also, should I stretch before exercising?"
As you age, the ability of the muscles and joints to go through a
full range of movement does decrease. It is important to warm up the
muscles before any type of activity to prevent muscle strains,
sprains and tears. This can be easily done by imitating the sporting
activity you are involved. For example, swing your arms without the
racquet for few minutes. After the class or game, take your muscles
through a full range of movement in order to return the muscles to
their original length.
Stretching before or after working out doesn't have to take long.
Since you work out regularly, add 5 minutes to your workout or stop
5 minutes earlier and take your body through a series of repeatable
stretches. You can even do some of the stretches while showering or
getting dressed after the workout. The key is consistency; by
stretching consistently and diligently even for 5 minutes after each
workout, your flexibility will increase. With your limited time,
pick one or two areas to focus on each day. Over time, you'll see a
big difference. If you really want to increase your flexibility, try
to dedicate at least ½ hour per day, stretching all the muscle
groups and joint areas. However, this is a lot to ask for in a busy
schedule. While you stretch, remember to relax the muscles, lengthen
it until you feel a slight tension and hold for 10 to 30 seconds. If
you need assistance with proper stretching, ask your local fitness
trainer or check out the book Stretching by Bob Anderson.
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com
Balazs Fitness introduces the newest addition to
their commercial product line, the Balazs 362 Medicine Ball Rack and
Medicine Balls. The "bullet proof" 11 gauge steel
construction of this rack is perfect for any home gym or world-class
fitness facility. Designed to be free standing or mounted to any
wall, it can hold six medicine balls of any size. The rack can
handle an entire range of ball weights, allowing for an almost
infinite number of workouts using medicine balls. New Balazs Fitness
Medicine Balls are manufactured with top-grain leather, fully
stitched for superb balance, feel and durability. Available now in
weights from 2 lbs up to 16 lbs. Complete your home gym or workout
facility with the new Balazs Fitness 362 Medicine Ball Rack and
|Balazs Fitness publishes the "BALAZS
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Always consult your physician before starting any
physical exercise program. Balazs Fitness and Andy & Jamie Dumas
assume no responsibility for the improper use of information
contained within this e-newsletter.
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