Mindset

Effective Ab Workouts For A Strong Core

Effective Ab Workouts For A Strong Core

Boxing is more than just throwing punches and hoping they’ll effectively land. It’s a total body sport. We do more than teach you how to help others build strength at Revolution Training in Stamford, CT. We promote peak fitness both mentally and physically. Having a strong core is vital to maintain balance and stability. Studies show it improves athletic performance. We provide the best ab workouts to achieve that goal based on your needs, fitness level, and goals.

Build your abs using equipment or your body’s weight.

You don’t need fancy machines to build strong abs. You need perseverance and grit. It takes a lot of work, but you can do it with bodyweight workouts. Some old favorites are sit-ups, leg lifts, and push-ups. If you’re familiar with push-ups that work your entire upper body, consider the plank. You can do a high plank or low plank. A high plank looks like the up position in a push-up, but you push up and hold, attempting to pull in your stomach as you do. The low plank is similar, but your body weight is on your toes and forearms, not the palms of your hands and toes.

Keep on punching or swinging.

When doing a punching workout, you’re doing more than building strength and practicing jabs. You’re also working your abs. If you have access to kettlebells, they provide all types of fitness exercises: cardio, strength, flexibility, and balance. Because the center of gravity is offset, your core has to work harder to remain stable. If you want one kettlebell exercise that builds core strength fast, consider Turkish get-ups.

A stability ball or medicine ball builds strong abs.

Working out with stability balls helps your muscles grow stronger, much in the same way that working with kettlebells does. If you’re exercising with a stability ball, like sit-ups, your core muscles have to work harder to help you maintain balance. Medicine balls force the muscles to work harder and engage multiple muscle groups during exercise. It has added weight you can use to improve the effectiveness of other abdominal exercises like medicine ball crunches.

  • Protect your back as you build your abs when you do a bridge. A bridge works your core muscles and glutes. Lay on your back with your arms to your side, knees bent, and feet flat on the floor. Lift your body until it forms a straight line from your knees to your shoulders.
  • Ride a bicycle or do bicycle exercises. The action of your feet on the pedals works your abs. You don’t have to be on a bike to get the same workout. Do the bicycle calisthenic if you can’t ride.
  • Everyone loves a challenge, so challenge yourself to do burpees. If you’re in great shape and burpees are easy, look for ways to increase the difficulty or increase the number of reps until failure.
  • Walking lunges work the legs, but they also work core muscles. Your body continuously works to maintain balance. Twist your upper body as you lunge forward to make it even more difficult.

For more information, contact us today at Revolution Training


Importance Of Warm-Up And Cool-Down Exercises

Importance Of Warm-Up And Cool-Down Exercises

If you’re working with a trainer, you often do a short session of warm-up exercises and follow your workout with cool-down ones. Each type of exercise serves a different purpose and can help prevent injury and boost your performance. Each one uses different stretches or movements and serves a different purpose. You’re warming your muscles, as the name implies, during warm-up exercises. You’re cooling your body and slowing your heart rate on cool-down ones.

When you do warm-up exercises, you warm more than just your extremities.

If you’ve ever jumped out of bed and felt a little woozy, you’ve experienced what happens when your body isn’t ready for the task. Going from sedate and unchallenged to far more intense movements requires many changes. Your heart has to beat harder and faster, more blood needs to pump to the extremities, and your muscles need to become looser and more flexible. Warm-up exercises do all those things. It gradually increases your heart rate and improves circulation. It slowly warms the muscles so they’re more flexible and less likely to be injured by a sudden, forceful movement.

Cool down workouts help prevent muscle soreness and fainting.

If you stop your exercise abruptly, the blood can pool in your limbs. That reduces the blood sent to the brain. The result can be dizziness or fainting. Cool-down exercises prevent that and more. It slowly reduces circulation, removing lactic acid while helping the muscles relax. It can help prevent DOMS—delayed onset muscle soreness—that causes intense pain. Studies indicate that cool-down exercises after an intense workout reduce the potential for DOMS.

You’ll reduce pain and improve recovery when you do warm-up and cool-down exercises.

When you go from no activity to intense activity, your body requires an increased amount of oxygen or lactic acid builds. It takes a while for your body to increase the oxygen supply. When you have an increase of lactic acid in the blood, it changes the pH balance. Your body has to work harder. Often, it can cause you to quit sooner. Keeping your circulation slightly higher as you slow your heart rate maintains a slightly higher heart rate. That higher rate allows the body to remove lactic acid and diminishes pain.

  • Dynamic stretches are best for warm-up exercises. Dynamic stretches include movements that you’ll do during your workout. Static stretches, such as toe-touching, are best for cool-down exercises.
  • You can use the cool-down stretching time to increase your range of motion. The muscles are warmed and flexible. Doing static stretches that improve the range of motion at that time provides maximum benefit.
  • Warm-up exercises do more than increase your heart rate and improve circulation. They improve your reaction time and focus. These exercises get the muscles to work together and increase coordination, making you more agile.
  • When you do cool-down exercises, your mind remains focused on your workout or physical performance. It provides time to review your errors or find ways to improve by making changes.

For more information, contact us today at Revolution Training


What You Do When You Don't Feel Like Working Out

What You Do When You Don’t Feel Like Working Out

At one time or another, most people don’t feel like working out. It often happens early, before you see any results, although even seasoned veterans have those times. The difference is that people with more experience usually have techniques to get them going. Setting a big goal and breaking it down into smaller goals you track weekly is one way to boost your enthusiasm. You may not see any difference in your body in the first few weeks, but you’ll see your success on paper. It turns fitness into more of a game.

If you know your reason for getting fit, it’s easier to stick with your program.

Everyone starts a fitness program for different reasons. Some want to build endurance. Others want to build muscles. There’s no right or wrong reason. You need to identify that reason and keep it in the foreground. You can put Post-It notes everywhere or create a vision board and put it where you can see it. Some people hang them on their bedroom wall so it’s the first thing they see in the morning. A vision board is a collage you create with pictures and phrases reflecting your goal.

Find a workout buddy.

You’ll have more incentive to go to the gym if someone is there to meet you. It makes exercising more fun when you’re doing it with a friend. It also pushes you to work harder. Besides holding you accountable, working out with a friend motivates you both. You cheer each other on to victory and call each other out for not pushing hard enough.

Take a picture. It lasts longer.

Creating a photo journey to fitness is both motivating and fun. Your body changes slowly. That makes it hard to notice any improvement. If you take a picture once a week and keep it in a file on your phone, you can compare your new picture with the first one to see how far you’ve come. Share your pictorial journey with a friend.

Identify the reasons you enjoy working out and focus on the positive things. If you dread going to the gym one day, think about how good you feel when you finish. Sometimes, just changing your mindset is all it takes.

  • Schedule your workout at the same time each day. Write it in your calendar as an appointment. Maintaining a consistent time can make it a habit. Habits are hard to break.
  • When you exercise, focus on each muscle movement. Notice how good it feels to control that movement. See if you can differentiate each muscle as it moves. Feeling more in control of your body helps you stick with your exercise program.
  • Note other things besides losing weight or gaining muscle. Track how long it takes to climb stairs or how quickly you finish mental tasks. Regular exercise not only helps your body function better, but it also helps improve your cognitive functioning.

For more information, contact us today at Revolution Training


Free And Fun Ways To Improve Your Fitness This Year

Free And Fun Ways To Improve Your Fitness This Year

Fitness may be serious business, but that doesn’t mean it can’t be fun. There are many ways to improve your health, build energy, and improve your physique in Stanford, CT. Some of those are free, which makes it even better. Traditional workouts improve specific things, like endurance, strength, and flexibility. So do fun workouts. They may focus on one area of the body, such as building upper body strength. Many of the ways to get fit that are both free and fun are total body conditioners.

Take a hike.

Walking may seem mundane compared to other strenuous activities. Still, it does provide good exercise and is especially beneficial when you do it in beautiful surroundings like Commons Park, Kosciuszko Park, or Mill River Park. We have so many walking trails in Stamford you’ll surely find a favorite. Go with friends and bring a healthy picnic lunch for after the walk. Time yourself to make it more fun. The natural setting will relax you, and a vigorous hike on uneven terrain will help you get fit faster.

Dance the night away.

You don’t have to go to a club or special celebration to dance. Pull up YouTube, turn on the music, and dance in your living room. Get the whole family involved and make memories. Pull down the shades and dance alone if you’re worried anyone will see you. Dance like nobody’s watching because they won’t be. You can focus on your footwork if you’re a boxer or flexibility stretches. It’s fun. Best of all, it’s free.

Swimming boosts total body fitness.

When you work out in the water, its resistance makes you work harder, but your body’s buoyance makes it easier on the joints. You don’t have to swim. You can exercise in the water or walk. It’s far more difficult to walk when most of your body is in water than when you’re on dry land. Play water games with the kids or do water aerobics with friends.

  • Shoot some hoops at Barrett Park or one of the many parks in Stamford. It’s fun, competitive, and exceptionally beneficial for building endurance, speed, and balance. Playing B-ball relieves stress.
  • Get a Hula Hoop and start rotating. It’s not free, but close to it if you purchase the less expensive type. Jumping rope is another inexpensive workout that builds endurance, focus, speed, and explosiveness.
  • Use playground equipment as your gym. Take the kids and play with them on the monkey bars or do chin-ups. Use the benches for dips or the stairs for step-ups. Put one leg on the swing seat and do a plank. Climb up the slide instead of sliding down.
  • Take Rover for a romp or get kitty fit by walking around with a laser pointer. Juggle tennis balls or pairs of rolled-up socks. Before you start any fitness program, always check with your healthcare professional first.

For more information, contact us today at Revolution Training


Should I Cut All Grains From My Diet?

Should I Cut All Grains From My Diet?

Most people starting a diet worry about the number of carbs or calories the diet contains. They often cut out grains to reduce calorie or carb count. Some people eliminate grains for digestive issues. Gluten intolerance and celiac disease can be serious issues. Some people have health issues that limit whole grains, while others shouldn’t eat processed grains. People with specific health issues have valid reasons to avoid some grains. There are also reasons to include them in a healthy diet. It’s all about the type of grain you choose.

Mother Nature protects seeds.

Grains are seeds. In nature, the species’ survival, whether plant or animal, rules. Everything to accomplish the goal has been done through centuries of change. Propagation is ensured by scattering seeds so the plants can thrive. Birds or animals eat grains. The hard shell and enzyme inhibitor prolamin, a type of lectin, protects seeds so they travel through the digestive system unscathed until the bird or animal excretes them. When excreted, the seeds are surrounded by waste that acts as fertilizer. If there’s adequate soil and water, it grows. If conditions aren’t right, the enzyme inhibitor prevents the seed from sprouting. That same inhibitor blocks digestive enzymes and interferes with digestion.

Grains contain phytic acid, complex proteins, and lectins.

Phytic acid is an antinutrient. It minimizes the absorption of magnesium, copper, calcium, iron, and zinc. Some contain gluten, which is a complex protein. Gluten is difficult to digest because it combines two proteins that can cause glycation. It leads to AGEs—Advanced Glycation End Products. AGEs increase the risk of diabetes and digestive inflammation. That can lead to intestinal damage or an autoimmune response. Most of today’s wheat is a hybrid containing higher amounts of gluten to give it the stretchiness. Another lectin in grains is agglutinin, a natural pesticide.

It’s all about the processing and type of grain.

If you have gluten intolerance or celiac disease, avoid grains with gluten. If you want to remove phytic acid, enzyme inhibitors, or lectins, soak the grain, sprout it, or ferment it before grinding it. For the heart-healthy benefits, choose whole grains. They contain all parts of the grain. These include the bran, germ, and endosperm. The bran is fiber. The germ has all the nutrients. Highly processed grain only contains the endosperm containing starch, a small amount of protein, and a bit of oil.

  • Seeds found that were thousands of years old. They were still viable. They were in sealed containers in the pyramids and sprouted once watered. That’s proof the enzyme inhibitors did their job.
  • White flour is bleached and contains additives that extend its shelf life. Most foods containing white flour have empty calories from the flour and added sugar. Both increase health risks.
  • People with gluten intolerance can eat grains without gluten. These include millet, amaranth, oatmeal, sorghum, brown rice, barley, and kamut.
  • Sprouted grain has more folate, fiber, beneficial amino acids, and polyphenols are available. Dry and grind them to create a more nutritious flour.

For more information, contact us today at Revolution Training


Strategies To Burn Fat And Keep It Off

Strategies To Burn Fat And Keep It Off

Developing your boxing skills at Revolution Training in Stamford, CT will help you burn fat and keep it off. Pushing hard in any physical sport and eating healthy are the keys to never worrying about weight gain again. You’ll do workouts like HIIT boxing that torch fat and build muscle. The more muscle you have, the easier it is to shed even more fat. That’s because muscle tissue requires more calories than fat tissue does, so you’ll be boosting your metabolism as you change your body composition.

Increasing your physical activity helps with fat loss.

That’s especially true when you alternate your workout intensity. The Focus HIIT workout does exactly that. It pushes you to the limit with high-intensity exercise and shorter recovery periods. It burns the maximum calories and fat. All our sessions, from Boxing Bootcamp to the Workout of the Day, push you hard. Whether you’re a man or woman, boxing is the ultimate HIIT workout to build muscle and burn fat. Your speed and intensity constantly change throughout each session.

Don’t diet, eat healthy.

If you want to lose fat, focus on a healthy diet and avoid a starvation diet. When you eat too few calories, your body burns both fat and muscle tissue unless you focus on strength training to rebuild that muscle. If you starve yourself too long, your metabolism slows. It’s a survival technique that saves valuable calories to keep the heart, brain, and other vital organs functioning. Eat quality protein and avoid processed foods. Steer clear of sugar that can spike your blood sugar and increase the potential for insulin resistance. Insulin resistance can increase your waistline with visceral fat, the most difficult type to lose.

Get adequate sleep.

Lack of sleep increases ghrelin, the hormone that makes you hungry. It diminishes leptin production, the hormone that makes you feel full. You’ll be hungrier and tempted to eat more calories than you need. You’ll also be tired, so exercising to your maximum potential is more difficult. That causes a reduction of calorie-burning intensity. When you sleep, your body heals, including your muscles. It’s a time for recovery and muscle-building.

  • Exercise increases the release of the hormone irisin. It improves blood sugar regulation, is anti-aging, and helps burn fat. It converts white fat to brown fat that burns 20% more calories.
  • Consider intermittent fasting using an 8:16 schedule. You eat in eight hours and fast the other sixteen. You don’t limit your food, just the time when you eat it. In this case, it might be between 10:00 a.m. and 6:00 p.m.
  • Vitamin D is necessary for weight loss. Studies show there’s a link between obesity and vitamin D deficiency. People with a deficiency have a more difficult time losing weight.
  • Skip sugary, alcoholic, and fancy coffee drinks. Soft drinks, frappuccinos, and sugary alcoholic beverages are empty calories that can pack on the pounds and increase your waistline.

For more information, contact us today at Revolution Training


Sculpting And Toning The Body

Sculpting And Toning The Body

Most people want a great-looking body. That takes sculpting and toning. There are many types of exercise. Muscle tone is not special. Every time you exercise, you help do it. Muscle tone is a continuous partial contraction of the muscle. It’s the muscle resistance to stretch when in a resting state and the muscle stiffness. Your body composition and the amount of muscle mass you have determines how it looks. When you have weak muscles with very little mass and are covered with a layer of fat, you won’t have a sculpted appearance. Sculpting your body takes it a step further to refine the appearance of each muscle group by reducing fat and increasing muscle.

Toned muscles aren’t necessarily bulky muscles.

Women often worry that they’ll build too much bulk doing strength training. That’s never a problem if you’re doing a traditional exercise program. You may see women bodybuilders with a lot of bulk, but that takes a special and rigorous exercise plan, a special diet, and often some chemical intervention. Hormones prevent women from building muscle mass. It’s why men build muscle so much faster.

Do strength training exercises but focus on more repetitions and lighter weights.

When building strength, you focus more on fewer reps and progressive overloading. You may use lighter weights and more repetitions to tone muscles. For sculpting, isolation exercises are necessary to ensure you work each muscle to get the effect you want. Doing compound exercises works muscles in a general area. Doing isolation exercises works a specific muscle. A compound exercise like chin-ups tones and builds the upper body. Tricep kickbacks concentrate the effort on one muscle to help sculpt the body.

When you tone your muscles, it also improves your health.

Besides looking great, good muscle tone improves your health. It helps you with posture, which improves breathing, reduces backaches and headaches, and improves body composition by reducing fat and increasing muscle. You’ll improve your stamina and energy. It also reduces your potential for obesity and the risk of serious conditions like heart disease and diabetes. Sculpting your body takes exercise a step further. It’s about working toward a more perfect appearance.

  • There are about 750 named skeletal muscles. They’re almost half your body weight. Each has nerves, blood vessels, and tendons. Each muscle responds better to some exercises than others. That plays a role in sculpting muscles.
  • Boxing training tones and sculpts the body. You burn fat as you build muscle tissue. The more you train, the better you’ll look. You’ll also have more energy, which also makes you look attractive.
  • Both toning and sculpting involve burning calories and building muscles. It takes strength training and building endurance. Adapting your workout to circuit training or HIIT—high intensity interval training—boosts your success.
  • Our trainers help you get fit, excel in the ring, look and feel your best, and achieve your fitness goals. We offer yoga for toning and sculpting. It gives your body a lean, sinewy, muscular appearance. Boxing training tones and strengthens.

For more information, contact us today at Revolution Training


Secrets To Effective Workouts

Secrets To Effective Workouts

Our goal at Revolution Training in Stamford, CT., is to provide the most effective workouts. Why spend hours at the gym not getting the maximum from your workout? The intensity, type of exercises you do, and the correct way to do each exercise are vital to your progress. You need a plan that includes all exercise types: endurance, strength, balance, and flexibility. Every minute should count, including the five minutes of warm-up and cool-down.

HIIT—high intensity interval training—maximizes your progress.

You can make any workout a HIIT session. It’s all about alternating the intensity from peak intensity to a recovery pace. You can’t maintain maximum intensity for long. Alternating between recovery and maximum intensity allows you to extend that time and maximize the returns. People often use it for cardio and running, but you can use that format for any exercise. It turns a strength-building exercise into one that also builds endurance. You get more for your time spent exercising.

Have a cup of coffee and a snack before and after your session.

Pre-workout and post-workout snacks are vital to your workout. The pre-workout snack provides the fuel to keep you going so you do your best. It also helps boost recovery. The post-workout snack is primarily for recovery. It supplies the raw material to improve recovery, muscle protein synthesis, muscle repair, and glycogen stores. A cup of coffee before exercising stimulates the nervous system and gives you a boost or a better performance.

Focus on your form first.

The way you do any movement makes a difference when you work out. Improper form, whether landing a punch or doing a push-up, can reduce the effectiveness. If you’re doing strength-building exercises using weights, use lighter weights initially until you’ve conquered the form. For other types of exercises, go slowly, do fewer reps, and make sure the proper for becomes instinctive. As your fitness improves and your form comes naturally, then push yourself. Track your workout. Winners keep score. Track the number of sets and reps you do for a visual representation of your progress. When you have your workout written, you can seamlessly move from one exercise to another.

  • Do more compound movements. Full-body workouts and compound exercises work more than one muscle, ligament, and joint at a time. It cuts time spent in the gym compared to isolation exercises.
  • Reduce the rest time you have between exercises, sets, and repetitions. Circuit training helps boost your effectiveness. You can make it even better by resting less between stations. You’ll get more done in less time.
  • Add weight to bodyweight exercises. If you’re doing squats, they’re harder to do and will improve your progress if you have weights in your hands. If you’re walking, ankle and wrist weights help burn more calories and improve strength.
  • Schedule your workout at the same time each day. When you do, it helps it become a habit. Habits are hard to break. It also elevates the importance of your workout since it’s an appointment.

For more information, contact us today at Revolution Training


Yoga Poses For Endurance

Yoga Poses For Endurance

If you come to Revolution Training in Stamford, CT, you wouldn’t expect to see people doing yoga poses. Boxing requires many elements of fitness and endurance is one of those. People who participate in boxing are athletes who focus on maximizing their workouts to get the best results. Yoga is best known to aid flexibility. Improving flexibility can reduce injuries and keep you in the ring, not on the sidelines. It’s a combination of balance training, both static and dynamic stretching, and mobility work. It’s a way to repair your body as you build strength.

Endurance comes from building stamina and improving breathing.

The breathing techniques in yoga can help you stay fresher through every round. Proper breathing is necessary whether you’re doing roadwork or in the ring. Practicing breathing with yoga will help you breathe better when you’re under stress in a fight. Yoga increases your stamina mentally and physically. You utilize your oxygen intake better when you add yoga to your training. More oxygen goes to the muscles and you don’t tire as quickly. Extending your peak performance time and outlasting your opponent can make you a winner.

Yoga offers other benefits, like an extended reach.

No matter how long your reach, an extended reach is not a guarantee you’ll be great, but it helps. The more you punch pads, sparring partners, and bags, the more you shorten muscle fibers. Yoga can stretch the muscles in the arm, hip extension, gait, and stride. You’ll also increase your balance that’s critical for boxing. It allows you to move fluidly and punch opponents while maintaining balance. You can move faster with quicker reaction time.

Yoga is a good recovery exercise.

After an intense exercise session, your body needs a day or two to heal. Lying in bed or on the couch all day is not an option. Your body requires recovery exercise. It needs one that increases circulation and encourages healing. Yoga is an excellent recovery workout. Yoga can relieve neck and shoulder pain and stiffness due to maintaining a tight guard. It’s beneficial for carpal tunnel, so it can help relieve hand and wrist soreness. Whether it’s back pain from quick movements to tensed muscles or head movement, yoga can help bring relief.

  • You’ll learn to calm your mind and relieve the stress from training and fights using yoga to help you sleep better. Adequate sleep improves recovery and ultimately improves overall performance.
  • Yoga increases your brain power and attention span. You’ll become a smarter boxer who can judge opponents by identifying the correct movements to use.
  • Yoga can help avoid muscular imbalances and build strength. Stretch your hip abductors, pecs, and triceps doing Gomukhasana—the cow face pose. Doing that also strengthens hip adductors, rhomboids, and the traps.
  • Varying your workout to include other forms of exercise can make you a better boxer. Our trainers will help you find the best methods to help you improve.

For more information, contact us today at Revolution Training