Our "spark cycle" routine is for you; parents, retirees, body toners, and those concerned about overall wellness. The weight loss news you've been waiting for is finally here--and it may very well change your life! You don't have to live in the gym to get the body of your dreams.
There is a much easier way, thanks to ground breaking research by Glenn Gaesser PHD, an exercise physiologist at the University of Virginia. We show you how to push your "metabolism" to stay in fat-fighting mode all day long, not just while you work out.
According to Gaesser's study and research, frequent ten minute sparks totalling fifteen per week raising metabolism results were superior to doing sixty minutes of cardio plus strength training three to five times a week. More weight loss, improved heart, blood, and lung function were the results. Dipping in and out of high-energy, quickie workouts stimulates the physiological processes that keep your metabolism in high gear. The start-stop approach that turns your bodies fat-burning processes "on" more often is the key. Additional benefits determine that the multiple bursts were the most effective way to increase the levels of the "anti-aging growth" hormone.
The special spark cycle routine may be done at home or a gym. It requires only a rubber band, pair of 3 lb and 5 lb dumbbell set and a mat if preferred. I do only 6X fifteen minute sessions per week due to my heavy weight training cycle sessions which I do with athletes. I ask that you do 12 sets ( 2 per day) of fifteen minute sessions per week, specially designed for better body tone with the unique "cycle" routine. Can you believe that only 3 hours per week in total is better than 5 hours in a gym for most of you, and you can do it in your home--I do suggest a partner for the less motivated!
Give us a twelve trial, and the same money back guarantee applies! I truly want you to be healthier, lose more fat, and to look better in or out of your clothes, and at the same time stalling the aging process. The best I know of is the spark cycle- Try it!
During the past few years, endurance athletes in a number of sports- football, baseball, tennis, wrestlers have added resistance exercises to their training programs to boost their muscle power. Spark routine even though very light weights still provides many of these same benefits. Scientific studies have linked resistance training with a reduced rate of injury in athletes. It fortifies leg muscles and strengthens weak links' in athletes' bodies, including the often-injured hamstrings and shin muscles, as well as abdominal and low-back muscles. Resistance work also improves tendon and ligament strength and increases bone density, which decreases the risk of injury. In addition, resistance workouts: Heighten body awareness Upgrade coordination Reduce body-fat levels Improve self esteem All of these contribute to improved performance during competition. For athletes, the general preparation period before the beginning of actual competitions is an ideal time to initiate a resistance training program. A four to eight-week period of sound resistance training helps to develop a nice foundation of suppleness (mobility), strength, and stamina (endurance), to which athletes can add speed and racing skill just before the competitive season begins. As you know, I prefer 6 Week Cycles of training, and have noticed the greatest gains come in the second Cycle after a base is developed to train up from.
Cycleyer and Spark:
1. Develops strength and mobility in your knee and hip joints � important for high-speed movement. Develops stability and strength in the upper trunk, abdominal, and pelvic regions, strength that is necessary to control torso movements during the running stride or when you strike a ball. Greatly increases your cardiac demand, hikes the power of your leg muscles, and increases the impact forces (upon landing) as well, fortifying the bones in your legs and feet.
2. Increases upper-body strength, developing abdominal and hip-flexor stability. Improves stability, helps to control hip, trunk, and shoulder movements as you move quickly. Also promotes balance between the upper and lower body.
3. Develops leg strength, power, and dynamic-balance control (coordination) - without which you can't move quickly, whether it's from one end of the football pitch to the other, from the baseline to the net on a tennis court, or from the start to the finish of a 10k race. Cardiovascular benefits of this exercise can be increased by speeding up your stepping cadence of the movements, or by increasing the height of the step. Enhances leg-muscle power and improves mobility of the hip and knee joints.
4. Increases abdominal stability, which carries over to improved posture and better core stability as you run. A strong pelvic girdle and trunk provide the anchor point for a strong pair of legs, allowing you to use your legs in a maximally powerful manner during quick sprints � or during sustained, vigorous running.
5. Increases strength and power in your legs, hips, low back, abdominals, shoulders, and arms. Note that the whole-body involvement of this exercise routine increases your cardiorespiratory requirements, compared to the more commonly used, isolated pressing exercises such as bench and shoulder presses.
6. Improves pulling strength of the upper-back, shoulder, and arm muscles, and does for the back side of the body what the push-up does for the front side. Also serves to increase stabilizing strength in the low back, gluteals, and hamstrings, all of which are critically important for quick movement whenever you participate in your sport. You'll achieve a balance between lower and upper body strength by performing this exercise.
7. Develops muscle strength in the quads, hamstrings, and gluteals, the muscles which provide much of your power while running. By strengthening your hip and knee joints in a coordinated and integrated fashion, your leg strength and running power should improve tremendously. It can also help you improve your vertical jumping ability. 8. Heightens low-back strength providing for proper posture while running and also provides excellent motion control' of the torso and hips throughout the running stride. As a result, you'll move more quickly whether it's to return a serve on the tennis court or to reach the football in time to score a goal.
Remember that improvements in how your body functions can occur whenever you overload your body's systems. The full circuit program is described in the report. It provides an overload of your cardio-respiratory system (especially the hard circuits), taxes your muscular system by forcing it to work against increased resistance, and forces the key joints involved in moving your body to go through a wider range of motion than they commonly encounter. The result, when combined with the Dynamic Mobility workout below will be better, more powerful performances.
The second part of this training plan contains pre-workout exercises to give you a valuable boost to competitive performance. So why is this neglected area so important? What you do just before your workout begins can have a big impact on what you are able to do during your workout. Many athletes prepare for a training session by carrying out some routine stretching exercises, but it's important to remember that although stretching helps to improve your static (non-moving) flexibility, it does not do a good job at preparing your body to move quickly and efficiently. That's why this Your Personal Trainer report recommends Dynamic Mobility exercises before every workout.
Here are the facts: Dynamic Mobility exercises prepare your body completely for the vigorous movements that make up the main part of your workout. Most sports involve forceful, strenuous activity, and mobility exercises and drills stimulate your nervous system, muscles, tendons, and joints in a very dynamic manner, unlike stretching. Static stretching exercises simply elongate a particular muscle or group of muscles. Their value and proper usage are often misunderstood. It's best to do them at the end of your workout as part of the cool-down, not at the beginning of a training session. This is because they bring your body back toward a state of rest and recovery and allow you to focus on relaxing and lengthening the muscles that you have put under stress during your workout. Placing stretching at the beginning of a training session interrupts the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow. I prefer light weight training to warmup. Stretch lightly at end of workouts to lessen soreness.