Archive for the ‘ChaLEAN Johnson’ Category

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12:03 11 October 2010

Test Out Your Swimming Smarts

Common myths concerning swimming may circulate more rapidly than chlorine does in swimming pool water. The difficulty with misconceptions is in fact, when you’ve listened to these repeatedly, they will begin to appear to be the simple truth – although they aren’t.
One such myth is that eating Jell-O powder before a race gives you quick energy. The truth is that it has sugar in concentrations you don’t want before a race.
Just what else do you think that you understand about swimming which is not always so? Use the following Swimming IQ Exam to see.
True or False?

1.  If the kick is harder, the more quickly you are going to proceed.
False. Kicking provides for roughly 1/3 of frontward propulsion, plus in the action, this utilizes your largest sized and most oxygen-thirsty muscle groups. As a result, super-hard leg exercise isn’t going to have a lot of benefit and additionally can most likely tire you out rapidly, slowing you downward in the prolonged range. Sprinters may possibly desire to kick stronger in comparison with long distance swimmers, however in the event that you happen to be swimming a shorter distance, build up to a tough kick in exchange of exercising your legs the total route.
2.  When you’re no longer having any breaks on time intervals, you will be swimming in the incorrect lane.
True. Much as certain swimmers prefer to take the tough guy stance by swimming in a speedier lane, it really is crucial for you to include rest; meant for both your own body system and your mind. In the event that that you’re possibly not having sufficient rest, transfer to a slow lane. The psychology of training is as essential as conditioning and technique.  You do not want to get out of the pool thinking you did not meet your goals.
3.  You cannot shed weight by simply swimming.
False. Swimming burns up a considerable quantity of calories, actually comparable to several different sorts of aerobic training. Look at, for example, the fact that a 130-pound female burns up anywhere between 474 to 552 calories every 60 minutes when swimming, based upon the intensity of her work out. A 170-pound male uses up from 600 and 720 calories. In the event you are attempting to lose lbs and failing, you are possibly consuming more than you are using up in the swimming pool. You have got to choose to go swimming even more or actually eat a smaller amount.
4.  Pacing will be a point of personal preference.
True. Generally there can be simply no hard and fast laws with regards to pacing; you really have to toy around using different versions in order to see exactly what succeeds for you from a variety of distances. A number of swimmers just like to maintain an uniform stride although quite a few like to start off quickly, and even other people wish to begin slow and try to get steady quicker. A range of tactics can work.
5.  There’s never a ‘too late’ age to acquire great technique.
True. Swimmers that begin young will get an advantage: Mastering talents when your physical structure is maturing, and getting in many hours and hours of exercising through the years will pay off. However there is certainly no age restriction upon skill-building in swimming, along with right coaching, it is achievable to bring about awesome advances in ability no matter just how aged you happen to be. A good deal of newbies to the sports activity catch on fire.
6.  You need to delay a good 30 minutes just after eating prior to going to the swimming pool.
False. My apologies, Mother. Except if you have consumed a large dinner, you ought not have a difficulty when you plunge in ahead of the 1/2 hr. point. And additionally that is really true if you take in primarily carbs. Carbohydrates are the 1st to be digested out of the stomach, succeeded by proteins, and next fat.
7.  Hypoxic exercising (restricting the actual breaths you’re taking when swimming) makes it possible to acquire additional lung strength.
False. Hypoxic exercising has long been believed to strengthen your own system’s capability to deal with air flow, yet in truth, this isn’t going to make a impact.  Whatever you experience whenever you hold your air is really not a need to be able to end up getting air in; it is the desire to be able to get carbon dioxide released.  You in fact possess a wide-ranging ceiling regarding deficiency of oxygen.  Despite the fact that hypoxic exercising does not alter your own body chemistry, it may possibly become useful in aiding you be trained to maintain your stroke clean and steady in the struggle with uneasiness or anxiety. However, be cautious, the professionals point out. Lung capacity decreases with aging, and holding out too long to inhale and exhale can certainly become risky for a number of more mature swimmers.
8.  If you wish to swim more quickly, move your arms over quicker; don’t be concerned about your length for every stroke.
True and False. You could have been told the opposite: just that range for every stroke trumps turnover (additionally recognized as tempo). Therefore which actually is it? Each of those, in fact, though it is extremely personal. Almost all competitive sprinters possess a reduced stroke count. Nonetheless because swimming using a large distance for every stroke will be difficult to maintain, the top distance swimmers depend upon a substantial stroke turnover to get speed. The rapid turnover compared to long-stroke issue additionally differs amid strokes. Breaststrokers, for example, swim speedier using a quick turnover no matter exactly what the length.
9.  You perspire as you swim.
True. You might not actually feel these, yet at this time there will be rivulets of sweat moving along your entire body while you stroke your path over the swimming pool. The end result: You will be getting rid of fluid as you exercise. Drink way up prior to, throughout, as well as following exercising.
10.  When you workout very first thing in the morning, you don’t have to eat something before you start.
False. In the event you go swimming for starters in the morning hours, you likely have not eaten for as many as twelve hours. Which tends to make it even more tough to get the strength for you to go swimming.  You are going to use up your current glycogen holds extremely rapidly. You do not have to settle down and eat breakfast, however munching one piece of toasted bread or even drinking some sort of sports beverage or glass of juice along the route to the swimming pool can assist you remain powered up.
11.  Equipment such as paddles, fins, pull buoys and kickboards will give you more powerful “swimming muscle groups.”
False. Exercising equipment may possibly help make you more powerful, yet that is not really their primary benefit. Gear may aid you to be taught to really feel the water in several ways and also grow to be conscious of different elements of your strokes. Many additionally make use of a variety of them for diversity. When you are swimming on a daily basis, you may well want these simply for some excitement.
12.  Caffeine intake assists both the sprinters and long distance swimmers move quicker.
False. This is actually a trick question. The majority of the information aiming at athletic overall performance along with caffeine have revealed that distance swimmers – not sprinters – get results from a boost. The reason: Caffeine mobilizes body fats which tend to be utilized for energy, however sprinters finish so swiftly they do not tap down into their own fats.
13.  If you’d like to become a faster swimmer, build up lots of muscle.
False. Compared with quite a few various other sports activities, swimming is very technical. Muscle mass could undoubtedly add to enhancing overall performance, yet technique will be the deciding factor.
14.  You can’t ever swim just too many yards.
False. Practice will go a long way towards getting flawless, but solely up to a spot. You don’t swim quality yards when you’re fatigued, so to swim yards for yards’ sake is self-defeating.  It does not make your body adapt any better to conditioning, and it may even make it worse.  Furthermore, overdoing this could raise your possibility of injury.
15.  You don’t have to inhale and exhale bilaterally to become a perfect swimmer.
True. The concept that using a fewer number of breaths (and that you perform whenever you breathe bilaterally) can make you sleeker in the water is actually a lot of boloney.  If you’re feeling starved for air, it will work against you. Plus, if you know how to breathe properly, your performance won’t suffer if you breathe every stroke. What exactly is properly? Making it possible for your head to move along with your body rather than of raising it upward, which in turn will cause your hips to lower and produces drag.
Let your head take a ride with your body. You should be seeing blue sky or ceiling, not deck chairs.
16.  Drafting can assist you decrease your time frame.
True. It’s estimated that drafting can easily decrease a swimmer’s time by 1 to 2 seconds for each 100.  That’s pretty significant. Drafting can be appropriate, still do not take advantage of this. Permit every individual in the lane to lead off a set so that everyone will get to draft plus one individual does not perform all the work.
17.  Shaving body hair plays a part in maximum overall performance.
True. Removing body hair and also dead skin lessens surface area resistance and reveals the nerve endings and so you will “feel” the water a lot better. Shaving will be ideal while coupled with tapering – systematically decreasing your amount of work in order to supply oneself additional power.
18.  Some sort of sports beverage is helpful only when you can be exercising more than one hour and a half.
False. A large percentage of study demonstrates that should you train for merely a 60 minute block, you could reap some benefits with a sports beverage. This helps to keep you hydrated and gives glucose, that you will have for energy.
19.  When you have an option between circle swimming or swimming in your lane, it’s best to elect to circle swim.
True. It truly is a bit discouraging any time you have obtained a single groove up and running and someone gets directly into your own lane (or anytime you get in some other solitary swimmer’s lane and end up getting the evil eye). Yet needing to continue to keep up with, or perhaps lead, other people will be even more tricky compared to swimming on your own and can consequently provide you with a far better training session.
20.  While you swim, the head needs to be tilted so that you can view the end section of the swimming pool and the water will be at your own hairline.
False.  When your head is up, your hips go down, causing drag. The most suitable method to swim is going to be having your head down which means that it is directly in line with the body (do not tuck your chin) plus you are able to see directly downward to the bottom part of the swimming pool.
21.  Nerdy non-swimmers are the only ones who wear nose clips.
False. Only if you happen to be geared up to phone 1992 Pan American Games gold medalist Ms. Skillman a nerd. Skillman has on a nose clip to be able to steer clear of allergic reactions to swimming pool chemical substances, and various other elite-level swimmers utilize them to prevent having water right up their noses any time the are trying to learn the underwater dolphin kick on the back.
22.  Morning hours are the ideal point of the day to be able to go swimming.
False. For most people.  Certain research demonstrates that a majority of morning hours exercisers tend to be far more prone to keep with a health and fitness schedule, however in case you are generally not a early morning individual or perhaps aren’t able to fit in a exercise prior to work, this most likely is not your best bet. Select the time of day where you truly feel most full of energy and additionally when work and personal duties tend to be the least likely to detract from your exercise session.
23.  The more time you keep underwater and also glide, the better.
False. Even though a number of top notch swimmers remain underwater for as much as 1 / 2 a length, this is not at all times the best selection relating to us simple mortals. Undoubtedly, the glide presents you the option to capitalize upon the force of your pushoff, though after a while you start to decrease in speed. Keep underwater too long – certainly if you are not streamlined – and then you are going to end up proceeding more slowly than you could in the event you had begun stroking. What is more, needing to hold your breath all of that time period may well help make swimming the remainder of the lap a battle.
24.  Swimming is actually a fantastic total-body exercise routine.
True. Swimming not only tones up the arms, shoulders, and legs, doing it additionally works out the ab muscles, hips, buttocks, and back. Plus this is only the 1 / 2 of it: Using every single stroke, you will be simultaneously training your lungs, heart, and vascular system.
25.  Looking at any swimming journal which provides incredible photographs on technique can aid you to enhace your current strokes.
True. Although many of us editorial sorts dislike to confess it, from time to time words may not be adequate. However study these in conjunction with photographs of correctly executed technique and you possess all of the information you will need to make improvements to your stroke. The rest (practice, practice, practice) will be up to you.
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12:42 23 July 2010

Has It Been 10 Years Already?

When the invitation arrived in the mail last week, I was slightly apprehensive to say the least. Had it really been 10 years since I graduated high school? All the memories came flooding back – the good times and the bad, the moments of triumph and embarrassment that seemed so important back then. These days I barely keep in touch with anyone from high school, but I still call a couple of old classmates from time to time.

I called them up and we discussed the reunion that was just a few months away. After getting the usual gossip out of the way, our thoughts turned to self-image. It seems like a cliché given all the movies that have touched on the topic, but it really is important to look good for one’s high school reunion. I wanted to show those popular jocks and cheerleaders that I had changed. Undergoing a body transformation would mean instituting a serious workout regimen, but I was up to the task; I immediately went out and purchased the ChaLEAN Extreme workout system.

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Strength training is the best way to build lean muscle to get a toned and defined body. Muscle burns twice as many calories as fat does which means even at a resting rate, people with more muscle will burn more calories. This is why a strength training workout is so important to losing weight or maintain weight. Despite what many people think you don’t have to spend 2 hours in the gym to get a good strength training workout in. There are plenty of workout DVDs that are just as effective as any workout you could get in a gym.

ChaLEAN Extreme

ChaLEAN Extreme is workout program from Chalene Johnson that works to build muscle so you can burn fat. The more muscle that you have, the more fat that you can burn. ChaLEAN Extreme uses a technique called lean phasing which consists of 3 different phases she takes you through to build muscle and burn the most amount of fat possible in the shortest time. It has 15 different workouts that comes with the program and you don’t need much equipment, just some dumbbells and resistance bands, which are included as a free bonus gift.

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It is a medical fact that if you are to do the same exercise continuously for a long period of time, your body becomes accustomed to the workout and you no longer reap as many benefits from the workout. This is when you need to add some variation to your workout such as adding weighted gloves. Weighted gloves can help you intensify your cardio workouts to get you back burning fat and shedding calories at a an unbelievable pace.

Some people may be leery of weighted gloves, but they are perfectly safe to use in your cardio workouts. In fact, there are hundreds of trainers and workout programs such as Chalene Johnson’s Turbo Jam that recommend working out with weighted gloves to add intensity to your cardio workouts. These gloves are usually no more than 2-5 pounds each, but can do wonders to add resistance for an extra cardio and resistance workout. They are made from lightweight fabric that also make it possible to use and manipulate your hands with no problems. They do not restrict your hands or arms in any manner.

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4:55 3 May 2010

Burn Fat With Muscle

A cardiovascular workout may be a great starting point to losing weight, but over a certain period of time you may notice that you stop losing weight and soon your weight starts to plateau. This is because your body has become accustomed to the exercise and it no responds the same way. When you start adding weights into your workout, your body becomes challenged once again and the weight starts dropping off again.

When it comes to circuit training exercises like ChaLEAN Extreme some people, mostly women, get scared off because they think that they will develop big, bulky muscles, but that is absolutely not true. When you perform the right exercises with enough weight just to push you to your limit, you develop lean muscle mass, which is the kind that makes a a tight and toned body. Plus even if a woman tried to develop muscles like a man, it would take her years and artificial drugs and hormones to do so.

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Circuit training is based off the simple principle that muscle burns fat. It has been proven, that the human body will burn more calories when you have lean muscle than when you have more fat. Circuit training involves a quick paced workout of different strength training moves and exercises. Not only does this type of workout give you the benefit of developing lean muscle, it also involves a cardiovascular workout, which helps burn calories and keep your heart healthy. You can easily lose weight during a cardiovascular exercise, but when you do circuit training workouts, you are looking at the long term of losing weight and keeping it off.

With such workouts as ChaLEAN Extreme, the whole point of the program is to quickly move from one exercise to another so that you are raising your heart rate as well as benefiting from the strength training exercises. There is no taking a break in between a set of squats. Instead you will do a set of squats and within the next 10-15 seconds move into a set of bicep curls.

Most of the time the sets are brief as they last no longer than 30-60 seconds. So that may mean you do 15 squats and then move into 15 bicep curls on each arm. After one full set, the exercises are usually repeated or you can choose enough different strength exercises to do a full 30-45 minute set.

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4:52 26 March 2010

Who Is Chalene Johnson?

If you are involved in the fitness world or even just watch infomercials, you have heard the name Chalene Johnson before. You may associated Chalene with her popular workouts such as Turbo Jam and ChaLEAN Extreme, but do you know why she is so popular and what kind of background that she has that gives her the ability to make her workouts so popular? Here is just some background information on Chalene Johnson, as you may be able to learn from her motivation to succeed.

Chalene was born and raised in Michigan were she grew up taking aerobic classes with her mother, who was a Jazzercise instructor. She also started took dance and martial arts classes at a young age, as well as helping her mom out at the aerobics sessions. She was always interested in fitness and health even as a child.

Chalene Johnson went on to study at Michigan State University, where she continued taking Tae Kwon Do, aerobics and dance. After graduating from college, she moved out to California and that is when the idea of Turbo Jam came about. She decided to combine the aspects of dance, martial arts, and aerobics together into one workout. She also taught herself to be her own DJ, as she eddied and remastered songs for all of her workouts. Soon, word spread about her workouts and other people wanted to learn from her.

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Did you know that muscle burns fat? That is one with the main principles behind Chalene Johnson’s new work out plan referred to as ChaLEAN Extreme. The more lean muscle that you just have the extra excess fat and calories that you can burn when working out and even when resting or sleeping. A person having a lower fat percentage will have a higher metabolism and burn excess fat a lot quicker than an individual having a high entire body weight percentage.

So, how exactly do you get the lean muscle to burn unwanted fat? In ChaLEAN Extreme, Chalene Johnson has developed a unique work out technique called lean phasing to develop lean muscle and burn fats at a quicker pace. It is a form of circuit-training in which you might be pushed to the extreme to acquire your body tight and toned.

How Does it Perform?

Now that you simply know that muscle can burn more unwanted fat even when you’re resting, how does lean phasing do the job to achieve the lean muscle and toned body that you desire? The ChaLEAN Extreme workout consists of 3 several phases, which is the basis behind lean phasing. The first phase is known as burn. In this stage your jump start out your weight loss as you start off lifting weights to strengthen your body. This stage is really a moderate phase by which you lift weights which might be comfortable for you.

The next phase of ChaLEAN is called push. In this stage on the exercise routine, Chalene starts to push you to your limits. This is were you start out lifting weights which have been heavier than what you are used to. You start off challenging your muscles much more so that they begin developing even additional than just before. Chalene will show you step by step exercises as in this stage you will be nevertheless doing work your shape 1 area at a time.

The third stage of ChaLEAN is known as lean. It is were Chalene introduces dynamic moves and workouts to really get that fats to melt right off. You happen to be lifting heavier weights while doing circuit training workout routines that function the entire system at once. Instead of simply working your reduce entire body during an workout, you will be doing work your reduce entire body, upper system and your core with one workout.

The lean phasing of ChaLEAN Extreme requires rapidly building up your lean muscle so that you simply can begin burning fat throughout the whole day. This exercise routine may be done by beginners or by a more advanced person and still go via the lean phasing just the same. The key to the lean phasing is to have your muscles started and then push them for the limit. With this work out, you will be lifting heavier weight than you ever have prior to. Women should not be concerned about bulking up with this routine though. It isn’t about forming bulk, but toning and slimming your system to develop lean muscle. Women just don’t have the genetics to naturally build muscle mass like a man does,so don’t be concerned once you see that this requires lifting heavier weights.

Trim phasing is a revolutionary plan that entails three key phases to get your physique burning unwanted fat much faster than it has ever ahead of.

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How Does it Work?

Now that you know that muscle can burn more fat even when you are resting, how does lean phasing work to achieve the lean muscle and toned body that you desire? The ChaLEAN Extreme workout consists of three different phases, which is the basis behind lean phasing. The first phase is called burn. In this phase your jump start your weight loss as you start lifting weights to strengthen your body. This phase is a moderate phase in which you lift weights that are comfortable for you.

The next phase of ChaLEAN Extreme is called push. In this phase of the workout program, Chalene starts to push you to your limits. This is were you start lifting weights that are heavier than what you are used to. You start challenging your muscles more so that they start developing even more than before. Chalene will show you step by step exercises as in this phase you are still working your body one area at a time.

The third phase of ChaLEAN Extreme is called lean. This is were Chalene introduces dynamic moves and exercises to really get that fat to melt right off. You are lifting heavier weights while doing circuit training exercises that work the entire body at once. Instead of simply working your lower body during an exercise, you will be working your lower body, upper body and your core with one exercise.

The lean phasing of ChaLEAN Extreme involves quickly building up your lean muscle so that you can start burning fat throughout the whole day. This workout can be done by beginners or by more advanced people and still go through the lean phasing just the same. The key to the lean phasing is to get your muscles started and then push them to the limit. With this workout, you will be lifting heavier weight than you ever have before. Women should not be concerned about bulking up with this program though. It is not about forming bulk, but toning and slimming your body to develop lean muscle. Women just do not have the genetics to naturally build muscle mass like a man does,so do not be concerned when you see that this involves lifting heavier weights.

Lean phasing is a revolutionary program that involves three key phases to get your body burning fat much faster than it has ever before.

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ChaLEAN Extreme is a workout program that strives to build lean muscle so that a person can burn more fat throughout their day, even when sleeping.

Did you know that muscle burns fat? This is one of the main principles behind Chalene Johnson’s new workout program called ChaLEAN Extreme. The more lean muscle that you have the more fat and calories that you can burn when working out and even when resting or sleeping. A person with a lower body fat percentage will have a higher metabolism and burn fat a lot faster than someone with a high body fat percentage.

So, how exactly do you get the lean muscle to burn fat? In ChaLEAN Extreme, Chalene Johnson has developed a unique workout technique called lean phasing to develop lean muscle and burn fat at a quicker pace. It is a form of circuit-training in which you are pushed to the extreme to get your body tight and toned.

How Does it Work?  This topic will be answered in pt.2!

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