Endurance Training Methods
by Marc D. Thompson
Endurance is a key element of health and wellness. Here a few effective methods we promote to increase muscular strength and endurance and cardio output.
- 30/30, consists of a single set of 30 exercises done in 30 minutes with no rest periods
- Basic circuits, combination of high-intensity aerobics and resistance training designed to be easy to follow
- Cardio circuits, high-intensity aerobics using various pieces of Cardio equipment with little or no rest periods
- Hi reps, using over 20 reps per set
- Isometric training, strength training in which the joint angle and muscle length do not change during contraction
- Resistance training circuits, high-intensity aerobics using various types of resistance exercises with little or no rest periods
- Slo-mo plyometric training, using slow motion movements in conjunction with plyometric exercises
- Slo-mo reps, taking five or more seconds per rep
- Speed-Agility-Quickness drills
- Supersets, alternating two exercises for the same muscle group, taking as little rest as possible between each set
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. Along with over 25 years of experience and thousands of clients, he draws from physical and cognitive exercise techniques, various fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client. His fitness and genealogy books continue to help hundreds improve and maintain wellness.
by Marc D. Thompson
Body Work has many benefits for our bodies and soul. Sometimes it is confusing which type is best for an individual. Here is a basic list to get your research started.
Aromatherapy, therapeutic use of aromatic plant extracts and essential oils
ayurveda and yoga
Deep tissue, designed to relieve severe tension in the muscle and the connective tissue or fascia
Myofascial release, technique for stretching the fascia and releasing bonds between fascia, integument, and muscles
Reiki, technique of transmitting life energy by placing the hands gently in specific positions either on or above the body
Shiatsu, applied pressure with thumbs, fingers, and palms to the same energy meridians as acupressure, uses stretching
Sports, designed to enhance athletic performance and recovery
Stone Therapy, uses cold or water-heated stones to apply pressure and heat to the body
Swedish, uses five styles of long, flowing strokes to massage
Thai, originated in India and is based on
Therapeutic, involves acting on and manipulating the body with pressure
Find the benefits of bodywork either by visiting us here at VirtuFit or locating a practitioner near you.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VPT, Owner of VirtuFit.net
by Marc D. Thompson
Cardio, when done properly, is a strong foundation of general hea;th and fitness. Here are osme basic cardio tenets and benefots.
Adapt your cardiovascular routine to your goals and change as plateaus occur
Exercise in your target heart rate range, not that medication, heart conditions, athleticism, etc. may alter your range
Experiment with various programs and settings available on each machine
If seeking fat loss, work up to 30 or more minutes per cardiovascular session
Participate in various group exercise programs
Stretch after each cardiovascular session
Use intervals to keep the body guessing
Vary cardiovascular exercise: use at least three different pieces of equipment per week
Vary your intensity, duration, and frequency
Wear appropriate footwear
Some of the Benefits of Cardiovascular activities incluse:
Changes body composition
Decreases body fat
Improves cardiovascular health
Improves circulation
Improves recovery
Increases endurance
Increases energy
Lowers blood pressure
Reduces risk of heart disease
Strengthens heart
FITNESS TIP: Find the target heart rate for cardio that gives you the best results and the best feeling.
by Marc D. Thompson
Plyometrics can we worthhwile if done properly. Here is oneof my favorite routnes.
Band archer row
Box hops
Clap pushup
Floor tricep dip hops
Forward hops
Hop and chop
Jump lunge
Lateral box leaps
Lateral leaps
Mason twist
NOTE: Perform 3 rounds consisting of 60 seconds with break between rounds. Vary duration and break time.
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
www.VirtuFit.netmarc@VirtuFit.net
skype: VirtuFit
by Marc D. Thompson
Here is a fun list of some of my favorite Plyometric exercises.
Butt kickers
Forward hops
Hi knees
Hops
Side hops
Squat jumps
Stair hops
Stair jogging
Stationary jogging
NOTE: Perform 2 rounds consisting of 45 seconds with break between rounds. Vary duration and break time.
Cardio Activities
by Marc D. Thompson
For a quick guide, here are some wonderful cardiovascular activities:
Arc Trainer
Elliptical trainer
Group Exercise class
Indoor cycling (Spinning®)
Rower
Stationary bike/outdoor bike
Stepmill/Stepper
Swimming/Aquatics
Treadmill
Walking/Jogging
FITNESS TIP: Nearly any action or combinations of actions can be cardiovascular. Be creative and safe to have fun keeping your heart strong.
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
www.VirtuFit.net
marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson. Fitness has many benefits. Below are some of the physical, physioloigcal and psychological benefits of exercise.
Physical Fitness Benefits
1. Reduced/maintenance of body fat
2. Increased strength
3. Increased power
4. Increased endurance
5. Reshaped body/body composition changes
6. Increased musculature
7. Improved joint stability
8. Increased flexibility
9. Increased range of motion
10. Toned musculature
Physiological Fitness Benefits
1. Moderated and lowered blood pressure
2. Lowered Cholesterol level
3. Improved hormonal function
4. Lowered Triglyceride level; Improved lipid profile
5. Reduction or elimination of medication
6. Rehabilitation of mind and body
7. Increased aerobic capacity; cardio respiratory function
8. Decreased resting heart rate
9. Increased energy
10. Maintenance of bone health
Psychological Fitness Benefits
1. Feel better
2. Enjoy life
3. Have fun
4. Conquer challenges
5. Look good
6. Increase self-esteem, self-efficacy, self-confidence
7. Improve socialization
8. Relieve depression
9. Relieve/reduce anxiety
10. Maintain cognitive function
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VPT, Owner of VirtuFit.net
Psychology of Fitness
by Marc D. Thompson
The mental aspect of fitness, like most things, is paramount. Here are some helpful hints.
1. Leave ego at door
2. Be confident
3. Think about the mind-muscle link
4. Visualize muscle targeted
5. Focus/concentrate
6. Identify weaknesses and improve
7. Make fitness a lifestyle
8. Think positively
9. Meditate
10. Listen to body signals
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
by Marc D Thompson
Fitness has many benefits, some of them are as follows:
1. Improved overall health
2. Improved cardiac health
3. Improved sex life
4. Improved sleep
5. Increased productivity at home, work, etc.
6. Improved sports performance
7. Improved balance
8. Improved functionality
9. Improved coordination
10. Improved posture
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
We all need a fundamental starting point and occasionally we need to regroup and reestablish the foundation of a solid fitness plan. Here are a few keys points.
1. Basic movements include squat, lunge, ab crunch, ab twist, arm push and arm pull, see Basic Fitness Movements
2. Follow body composition, not body weight. Stay off the scale!
3. Train low back as well as abdominals, see Low Back Exercises, Fitness Book of Lists.
4. Take steps more frequently
5. Remember, moderation rules
6. Include rotation in exercises and stretches
7. Reduce your stress levels as work, home, etc.
8. Have fun
9. Enjoy and appreciate exercise
10. Use variety
Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach & empower each individual client. His published works have appeared in Fighting Chance Magazine, Love's Chance Magazine, Northern Stars Magazine, Offerings, Poetry Motel, Suzerian Enterprises and The Pink Chameleon. He currently pens blogs at ideafit.com. kurriosity.com and blogger.com. His numerous books include:
The Fitness Book of Lists, https://www.createspace.com/4007866
Virtual Personal Training Manual, https://www.createspace.com/4428594
Fitness Quotes of Humorous Inspiration, https://www.createspace.com/4052242
Genealogy of Anderson, Keefer, Gaugler, Livezly…, https://www.createspace.com/4548631
Genealogy of Batdorf, Wert, Peters, Row…https://www.createspace.com/4530376
Genealogy of Duncan, Layman, McCloud, Overlander, https://www.createspace.com/4562891
Genealogy of Thompson, Hensel, Goodman…, https://www.createspace.com/4530098
Poems...Of Eternal Moments, https://www.createspace.com/3905443
