fbpx
JUL
13

Workout for Tennis players

tennis_match (1)

Working on your fitness can really improve your tennis game. The workout below targets each of the main areas involved in the game so you’re in top shape when you step on court. Repeat the workout twice a week for the best results, resting for 30-45secs between sets.  Start with a warm-up of marching then jogging on the spot and stretches for the upper and lower body.  

Forward and Side Jumps/hops – 2 sets.

Arrange 5 low hurdles in the floor roughly 1.5f apart (you can use cones or any other markers if necessary).  Jump over each hurdle with feet together, using your arms to add momentum, jumping again as soon as you land. Turn to your right and repeat the course, jumping sideways, leading with your left shoulder, and then repeat leading with your left. 

Lunge and Twist – 2 sets of 12 reps (6 each side)

Stand with feet together holding a medicine ball or weight level with your chest.  Take a large step forward with your right leg and extend your arms out in front of you.  Rotate your torso to the right and then back to the centre.  Bend both knees to perform a lunge, making sure your front knee is behind your toes.  Quickly straighten your legs, jumping up and bringing your left leg forward and right leg back.  Turn your torso to the left and then back to centre, lunging and jumping again.  Continue, alternating sides to complete one set. 

Continue reading
  19930 Hits

Copyright

© Club Fitness NY

19930 Hits
JUL
05

When to take your supplements

Man-taking-pillWhey Protein (20gr)  is the fastest digesting protein with its amino acids quickly reaching muscles.

Some recommend a 200mg caffeine pill too instead of a cup of morning coffee to increase fat burning without raising cortisol levels. 30-60 minutes later, the most important step – eat a wholesome breakfast. Then wash down a multivitamin with a cup of Green Tea which contains natural polyphenols. These increase fat burning and aid joint and muscle recovery too although green tea extract is said to be more easily absorbed. Fish oil is another possible breakfast as well as lunch and evening meal time supplement.Another good time for supplements is an hour or so before training.

A whey shake containing 20gr whey plus 5gr BCAAs, 2-5gr Creatine and 2-3gr Beta-alamine will provide the amino acids to fuel your workouts, boost energy and muscle growth. The same mix is recommended immediately post workout.

 

Continue reading
  54684 Hits
54684 Hits
MAY
30

Yoga - The new way to improve your running results

Untitled-16The health benefits and the energy It's what keeps us jogging in the sideways rain, blistering cold and slippery snow and, once you're hooked, can be as addictive as any chocolate ice cream.  But despite the array of health benefits, running is actually quite tough on your joints.
Yoga is a new method to improve running. All about restoring the muscles and joints, the class uses yoga postures to target and stretch areas worn down from pounding the pavement. Needless to say, a serious stretch is well overdue.

Continue reading
  32686 Hits
32686 Hits
MAY
30

Heart Rate Measurement - a very important tool

Heart rate is a useful measure of physical exertion and can help monitor your performance and avoid some common training errors, such as going too fast on what should be long slow runs. You've seen this tool in front of you every time you are using a cardio machine in our gym.

Continue reading
  59634 Hits
59634 Hits
MAY
03

Injuries in free running

 freerunninginjuries

Many different types of injury can occur while someone is running. Although a certain amount of stiffness plus sore and tightened muscles is normal when training, it shouldn’t last for days and days on end.

As in the case of any kind of sports injury, correct diagnosis is fundamental to successful recovery. Check whether the problem is caused by inappropriate or poor quality running shoes - a very common issue specially here in NYC, poor or bad nutrition or insufficient preparation. Also keep in your mind that even when your injury has healed, it will take time and patience to get back to your normal.

Continue reading
  152772 Hits
152772 Hits
MAY
03

Handbags and health problems

According to latest media reports, handbags are getting heavier with one out of ten weighting over twelve pounds.

Did you know that carrying a heavier handbag can cause changes to your posture and increase your risk of injury?

It may sound far-fetched but the more you stuff into your bag the greater the risk of injury. While your bag may initially seem light, a heavier bag challenges your muscles and can quickly cause fatigue. Back pain, muscle aches, and injury all increase when muscles tire.If you can’t streamline your bag then you need to work on your core strength to combat the heavier load.  Try the following exercises three times a week.

Continue reading
  27406 Hits
27406 Hits

facebook  youtube  yelp citysearchtwitter