Bring It Home

Jeff Angel

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Importance of Strength Training

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Bring It Home Personal Training teaches all clients the importance of the 11 components of physical fitness. Muscular strength and muscular endurance are two health-related components of fitness that are important in everyone’s daily life.

Jeff Angel
This standard ball push-up is a great way to improve muscular strength, muscular endurance, and balance.

Muscular strength is defined as the maximum amount of force that can be exerted by a muscle. Muscular endurance is defined as the ability of a muscle to exert a force repeatedly over a period of time. Muscular strength and muscular endurance are related; an increase in one of these components of fitness usually results in some degree of improvement in the other.  Having a reasonable amount of strength and endurance can help individuals to be more efficient in performing daily tasks.

Bring It Home Personal Training believes that a strong core is most important for total body strength. Strengthening of the core (abdominal muscles, obliques, and low- back) will improve posture, help to prevent low-back pain, and make your entire body stronger. Your body’s core generally consists of the rectus abdominis (abs), internal and external obliques, transverses abdominis (deep reinforcing layer), and erector spinae (low back). The core is the center of all your strength. Having a weak core will certainly cause low back pain, poor posture, and poor balance. Strengthening and stretching this area of the body should be done with focus and consistency.

All muscle groups should be stimulated regularly through some type of resistance training. Resistance training, also known as strength training, not only makes muscles strong, firm, and shapely, but also benefits the body in other ways. Please be sure to check out our gallery for free images of exercises that help to improve muscle strength and endurance and all other components of physical fitness.

Benefits Of Strength Training:

  1. Increased muscular strength and endurance
  2. Decrease in body fat
  3. Stronger tendons and ligaments
  4. Decrease in blood pressure
  5. Improves glucose tolerance
  6. Increases HDLs (the good cholesterol)
  7. Decreases LDLs (the bad cholesterol) and triglycerides
  8. Decreases risk of osteoporosis
  9. Reduced insulin needs
  10. Improved health related quality of life
  11. Enhances feeling of well-being
  12. Enhances performance of work and recreational activities
  13. Lower mortality rates at all ages from all causes
  14. Relieves symptoms of depression and anxiety
  15. Improves self-esteem

In general, strength training should be done at least two days a week, with a minimum of two exercises per muscle group. Some people will have totally different fitness programs depending on what goals have been set. Individuals are unique with different strengths and weaknesses. Finding a weak point is something to work on, not to neglect. Having the proper mix of exercises is most important in developing a fitness program that will help you to improve upon your weaknesses and to reach your goals.

Developing the body you want and reaching optimal physical fitness levels takes time. Do not expect changes to occur over night. You must be patient and consistent with all aspects of your fitness program. Consistency is the key. If you find yourself putting your strength training days off, you will not see the changes you want to make. Also, be sure to incorporate all 11 components of phyiscal fitness into your daily exercise program. Having a well-rounded exercise program will help you to stay motivated and focused. You will see increased muscular strength and muscular endurance, toned muscles, increased energy, and better self-image.

 

Change is Good

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JEFF3AGL2016
I could not have done this push-up 20 years ago!

 

Summer is almost over and it’s time to start thinking about fall weather, school starting, and, dare I say it, the Holidays. My youngest son, Will, is starting kindergarten at a new elementary school this year. This is going to be a big change for him and my wife and I. Our little Stinky is getting big! It’s time for both of my boys to go back to school. This summer has been full of traveling, staying up late, fishing, and just general craziness. They need a change in their daily schedule. A change that has more structure and discipline. They will certainly benefit from this change from summer fun to a structured school routine. As with my kids, I need to change my routine now. My exercise routine.

I’ve found myself getting into the same old exercise routine. A routine that has gotten a bit boring and mind numbing. I always use this time of the year to analyze my workouts and see where I need to make changes. I’ve really gotten into High-Intensity Circuit Training for the past 5 months and have neglected standard weight-lifiting. The circuit training has certainly kept me at a top physical fitness level and has kept off the unwanted pounds that so many people put on towards the end of summer. I also like to eat an occasional cheeseburger and drink a glass of wine or 2 (or 3).

Yesterday was my first day of change in my daily exercise routine. I got back into lifting weights or strength training. I am SO sore today. Pull-ups, chest presses, and flyes. Heavy weights. Circuit training is definitely a great way to stay in shape, but so is standard strength training. My body has gotten use to being beat up by circuit training. I had reached a plateau. Changing my exercise program to something a little different will certainly change my body for the better and progress me to an even higher level of fitness.

When working out, I don’t compare myself to others on the fitness floor. I compare myself to me when I was in the Marine Corps 20 years ago. I’ve found that consistently changing my exercise routine over these last 20 years has made me leaner and stronger. My cardiovascular endurance is equivalent, maybe even a little better, than when I was 21 years old. My balance and coordination have improved immensely since being consistent with changes in exercises. As a matter of fact, all 11 components of physical fitness have only improved over these many years of exercise and consistent change in my work-outs. There’s no reason to believe your body diminishes as you get older!

I’m 44 years old now. Making changes in my exercise routine along with consistency and healthy eating has kept me at the same weight I was in 1994 when I left the Marines. So don’t get stuck in the same pattern of exercise. Try to mix it up now. Get that body you had 20 years ago. It will take hard work and discipline, but so does everything else in life. Stay focused on your new exercise program and be consistent with healthy eating. Because the change you make in your daily exercise routine today will change your body and the way you feel about yourself for the rest of your life. Change is Good!

Find Time to Increase Your Physical Fitness Level!

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Physical fitness has been defined in many ways. I believe that physical fitness can be defined as one’s ability to carry out day-to-day activities without physical exhaustion and injuries and to maintain high levels of energy to accomplish daily tasks. I know that by the end of my 11 to 12 hour work day and after training 10 to 12 clients I am extremely tired and my energy levels have diminished. However, at the end of the day, I still feel capable to play with my sons, read books with my youngest, and help Stacie tuck the boys into bed. As my clientele base has steadily grown and my business demands more hours than I’m humanly capable, I’ve found myself losing time to work-out and less inclined to keep myself in shape. Sometimes I think some of my clients are in better shape than me. These clients have regularly set time aside in their busy schedules to train witbih-joggingh me or on their own. That’s what it comes down to, time.

We must set aside the time to exercise or incorporate physical activities into our daily routine in order to improve our physical fitness levels and be healthy. I’ve found that even a little bit of time devoted to a light work-out or high intensity work-out helps to keep me healthy and at a high level of physical fitness. Setting aside 15 minutes in the morning to walk outside or on a treadmill is certainly a good way to increase your physical fitness levels. I recommend this to a long-time client of mine at least every other week. He routinely asks, “Is that enough?’ My response is always, “YES! Fifteen minutes is better than doing nothing at all.” Studies have shown that small bouts of cardiovascular exercise, such as walking, can decrease blood pressure, reduce your risk of strokes and heart disease, and pro-long life (along with several other positive changes).

Our lives have become overwhelmed with work, school, family, social events, and sports for the kids. Finding the time to take care of my health is a major priority in my life. It should be for you as well. So, make time in your busy lives to exercise daily, even if it’s for just a little bit, 15 minutes, even 10 minutes. A little bit adds up to be a lot in the long run. That little bit of time spent getting your heart rate up will help to increase your energy levels, lift your mood, and, overtime, will increase your physical fitness level. Make your health a priority and get moving. Find the time!

5 Best Ab Exercises

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Jeff Angel

There are so many ab exercises out there and it’s difficult to pinpoint which are the best. I tell my clients that all ab exercises are great and to remember that doing abdominal exercises will not reduce fat in the midsection. Abdominal exercises will help to increase strength in your core and also tighten up the midsection. However, body fat will not be burned off in the abdominal region by doing 1,000 crunches a day! Body fat reduction will occur when caloric intake is reduced and cardiovascular work is intensified. Ab exercises are not to be done every day. Your abs are just like any other muscle group, they need to rest and recover after a hard workout. The abdominal muscles need to repair and grow in order to become stronger after being broken down. Rest is the key. Abs should be trained 2 to 3 times per week. Nothing more! So if you are doing crunches, leg lifts, and planks every day, stop this routine now. Spend that time doing more high intensity cardio bouts and cutting back on food and/or alcohol intake.

Now, time for the list of the 5 best ab exercises that I believe are the best for strengthening and shaping the abdominal muscles. A written description of each exercise is not adequate enough to properly describe each exercise. Therefore, I’ve provided a YouTube video on our YouTube channel. You must see each exercise demonstrated properly in order for you to perfrom them properly. Some of these exercises may be advanced for some of you, so be sure to be cautious yet confident when doing them. Good Luck!

The List:

  1. Leg Lift with a ball exchange from hands to feet.
  2. The Pike
  3. BOSU Crunches (If you do not have a BOSU, purchase one. It is a must have in your home gym)
  4. Bicycle Crunch
  5. The Plank using a Fit-Ball

When performing these exercises, as with all exercises no matter what the muscle group, be sure to use slow and controlled motions and always go though a full range of motion. Always try to contract or “squeeze” the abdominal muscles tight when crunching up or doing a plank. Form is most important when performing any exercise, especially the abs. You don’t want to over strain the low back and have an injury sideline you from working out for a few weeks. If the exercise becomes too tiring and your form starts to break, you should stop that set and rest.

These are my favorite ab exercises to do. You’ll hear differently from other health professionals and fitness enthusiasts, as with any other subject. All ab exercises are good as long as you are actually doing them properly and consistently. Please remember the most important information here. Ab exercises will help to strengthen and shape your abdominal muscles. These exercises will not burn fat in the midsection. Increase your cardio intensity and step away from the dinner table in order to decrease your body fat. The combination of proper nutrition and daily exercise will help you to get the abs you want.

11 Components of Physical Fitness in Action

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Ladies, being physically fit is not just about looking good in a bikini or having a tight backside or not having fat dangling from your arms when waving. Gentlemen, being physically fit is not about how much weight you can bench press, how big your biceps are or weather you have a four pack or a six pack for abs. Believe me, this is all good stuff.  However, everyone should consider all aspects of physical fitness in order to be defined as a physically fit individual.

There are 11 components of physical fitness. If you are not incorporating all components of physical fitness into your daily exercise program, then you are not doing enough to improve your fitness level and overall health.

The 11 Components of Physical  Fitness include:

  1. Agility
  2. Balance
  3. Body Composition
  4. Cardiovascular Endurance
  5. Coordination
  6. Flexibility
  7. Muscular Endurance
  8. Muscular Strength
  9. Power
  10. Reaction Time
  11. Speed

All 11 components of fitness are present in everyone’s daily lives. You just may not realize it. For instance, you use agility when walking quickly through a crowd during Christmas shopping at the mall. Muscular strength and endurance is being used when unloading a carload of groceries from Costco. Your reaction time is being challenged every day you drive your car to work or drive the kids to school. Your body composition is stagnating every time you choose not to go for a long walk outside and instead sit on the couch watching Real Housewives or your favorite sports team.

Trying to incorporate 10 of the 11 components into one workout may seem impossible.  (I say 10 because while body composition is impacted by exercise it is not an actionable part of a work-out). But, take some time and consider a training session that utilizes an exercise step or BOSU, some dumbbells, a medicine ball, and your body.  You will find you can incorporate the 10 components into one workout.

I’m not going to bore you with written details as how to set up a circuit of exercises that mix in all the components of physical fitness. The best way to do this is by showing you. My YouTube videos demonstrate some of the best, most efficient ways to include a number of exercises that will challenge you in all areas of physical fitness. These videos are just demonstrations that may educate you and hopefully make you sweat a bit.

Knowing all 11 components of physical fitness will help you to be stronger, leaner, and will increase your fitness level at any age. These components should not be forgotten when heading off to the gym or when heading out for an evening walk. You may find yourself doing an extra push-up or picking up your pace and starting into a light jog. Enjoy your training and have fun!

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