I'm a 16 year old kenyan who loves sports, and wants a body with a blend of speed, stamina, agility, and strength. i like callisthenics coz i use MY body weight. Please help me with this info, cos i'm swamped by Google.
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try this....\n1.Warm-Up - Jumping JacksCore\n2.Push-Ups             Core\n3.Knee Bends            Core\n4.Instep Touches    Core\n5.Jump Squats          Intermediate\n6.Wrestler's Bridge     Advanced\n7.Sit-Ups                   Core\n8.Shoulder Stand      Intermediate\n9.Leg Extension               Intermediate\n10.Flat Bridge               Advanced\n11.Headstand               Advanced\n12.Handstand Push-UpsAdvanced\n13.Broad Jumps               Core\n14.Balancing                       Core\n15.Leg Kicks  Intermediate\n16.Arm PunchesIntermediate\n17.Warm-Down - Six-Way StretchCore
462481
You better be huge if you expect to make it on 4.8. You need to cut that a lot to be a DB/WR. Fortunately you are young enough to build speed and will add size in the next few years. Start by developing your leg and mid body strength. Squats and olympic lifts are the most effective. Also work a speed building regimine. There are classes and camps that focus on this if you can afford them. Other wise get online and find one. It should definately include sprints and jumps. Otherwise take care of your body, and play lots of ball. Good luck.
397404
What Sport interests You? Doesnt help I tell you to play a sport and you dont like it. You should enjoy it and have fun. \n\nIf you are just looking for excercise you should just jog or run. Lots of sports do not have serious injuries so dont limit yourself. I wouldnt suggest martial arts though. LOL
362805
I  run alot and I use a sight on runners world that can design a running program for your ability from the beginner to the elite. it's called smart coast. this site also has lot of injury prevent tips as well as nutrition...www.runnersworld.com. the going every other days is so your muscles heal and you avoid injury. has nothing to do with age
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Speed weight training is an old and effective technique for staying in shape and gaining speed. \n\nThe concept is: when weight training one should used a medium to high-medium size weight, and instead of slowly moving up and down, lift in short quick spurts until body is winded. It is important to learn when your body is physically tired versus when you are just out of breath.\n\nTo compliment the weight training, a strong running schedule is VERY important. Mixing sprints and long runs will keep your legs in an athletic mode through the off-season.\n\nNote: When attempting speed weight training you should have a someone experienced there to make sure you are doing it right. The pros use the method, but they do have professional watching over them. If you have a gym membership of some kind a trainer should be able to tell you whether or not you are doing it right.
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martial arts, Karate or Tae Kwon Do.  Both require the above + flexibility.  I do karate and other martial arts and not being arrogant but: \ni do have a lot of cardiovascular endurance (partly because i do my own fitness training at home and at the gym) - \n\nmuscular endurance ?YES!!! repetition of 100's of techniques in concession (eg. pyramid kicking/ punching etc.)this can also be done at the gym - \n\nmuscular strength YES being able to hold a kick or position your body in a certai nway requires great muscular strength - i also do isometrics and other strength exercises , yet again most can be done at gym.  \n\nFINALLY, being a martial artist, high kicks are not compulsary to be able to perform but if you follow a good flexibility/ stretching routine they will be no problem. splits and other such things are not essential but personally serve as a bench mark of flexibility ...(just somethingto measure by)\n\nhope this helps you\ngood luck with whatever you pursue\n\nL
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Your bodytype has a lot to do with it. There are three basic bodytypes: Endomorph, Mesomorph, Ectomorph. Endomorphs are pear shaped and fat. Mesomorph have lots of natural muscle, broad shoulders, and a slimmer waist. Endomorphs have long arms and legs, small bones, and are pretty thin. Many people are a combination of two bodytypes. Determine which catagory you fall into. Look up Endomoprh, Mesomorph, and Ectomorph on www.bodybuilding.com . \n\nBuy a book called Bodybuilding 101 by Robert Wolff and do his three day whole body beginner rountine for at least six months. Take a good look at his nutrition plan. Every 1-2 weeks increase the amount of weight you use on your workouts by 10%. Investigate Creatine and HMB. If you are consistent I believe you will be pleased with the results.
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you should practice everyday, and if you "push" yourself then you will get faster. Remember: pain is weakness leaving the body. Also if you keep running when your sports are ended it will help you keep all the strength you've built up.
455052
jog is the best over all excersize, tread mill if the neighbor hood is too scary to do it outside. I know of a boy who joined the cross country team in High school just to run and he really slimmed down. He didnt win but he got healthier and slimmer.
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yea! i own that DVD, ive been doing it since i was 12; its great, but the "sweat" workout is probably better for teens, its a great workout that gets you moving. the other one requires weights, and if you want to be on the safe side (and by asking this question you are) its probably best to stick with "sweat"
488838
Hi. I myself just started Tae Kwon Do, this week. I myself am in love with it. It's just utterly amazing. I am in pretty good shape, since I ran JV on my High School's Cross Country, and that TKD session gave me a hell of a workout. I was sweating in no time. And the amount of kicks we did also made my muscles sore, which leads me to think that it gave me a good anaerobic workout too. Yes, Tae Kwon Do includes punches but no where in the quantities seen in Karate. The rationale behind that is that your leg's are the most powerful parts of your body. So why not use them to your advantage. In my opinion you should be in pretty good shape to start, and should be flexible. If your not flexible, like me, then your going to have to work on it. Incorporate a stretching routine into your day.
674814
PLease do some plyometric bounding,jumping type workouts. you are young enogh you could really do these well and get some real benfit from it. The most recent issue of Runner's World has an article on it.
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Consult your doctor. This will give you a chance to have your blood pressure and blood cholesterol level checked. Your doctor also may help you craft an exercise routine that is least likely to aggravate any medical conditions or physical limitations you might have.\nKeep your goals realistic. If you are just starting a walking program, it's unrealistic to expect that you will be an Olympic speed walker by the end of the week. If all you realistically can achieve is walking for 20 minutes twice a week, then make that your goal for now. If you overdo it and push yourself by running when all that you are really ready for is walking, then you're just setting yourself up for failure or even injury. Success is motivating, so set a goal that you know you can reach.\nSet short-term goals. If becoming a lean, mean fitness machine is your goal, it can be discouraging to find your endurance and strength are not yet where you hope to be. Instead of dreaming of athletic excellence right away, aim for small achievements such as increasing every other workout by one to two minutes (until you reach at least 30 minutes total). Or aim to increase your flexibility so you can reach your toes more comfortably by your next birthday. Once you reach one short-term fitness goal, then set another one, such as adding two more reps (at the same weight) or five more pounds to each exercise in your strength-training program.\nMake it complete. Fitness is more than just a cardiovascular workout. Eventually, attempt to incorporate all aspects of fitness into your exercise program. Aerobic activity two to three times a week, strength training at least twice a week, and flexibility and relaxation exercises are all part of a well-rounded fitness program.\nDrink up. Drink plenty of water before, during and after your exercise program, regardless of whether you are thirsty or perspiring.\nUp the intensity. As your body gets used to a particular exercise, your strength and endurance will increase. To stay challenged and to progress toward your goals, gradually increase the intensity of your workout. If you are a beginner who usually walks for 20 minutes three times a week, consider increasing the duration or frequency of your walks or walk faster and swing your arms. For strength training, add one or two pounds every few weeks, increase your repetitions or sets, or reduce or eliminate the rest period between sets. In general, you should lift a weight until you cannot complete any more repetitions using proper form.\nListen to your body. A burning sensation in your muscles or fatigue is normal during exercise; sharp pain is not. If you feel pain, stop exercising at once. Often, rest, elevation and icing the injury may be appropriate. Then consult a doctor if pain persists for more than a day or two.\nReward yourself. Whenever you meet a short- or long-term goal, do something nice for yourself. For example, buy that new household item or CD you've been pining for. (Don't reward yourself with an ice cream sundae, of course.)\nHave fun. Vary your workouts so you don't get bored. Find forms of exercise that you truly enjoy, such as jogging through the park if you love nature or ballroom dancing if you love romance.
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It sounds like you may be headed toward over training.  All the running stuff you are doing is great, but make sure you are only doing one day of cross-training.  Concentrate the most on your speed workouts followed by rest or an easy running day.  You can't just push your body day after day at full throttle.  Your body may do everything you ask it to, but you are setting yourself up to get injured.  Make sure that you are eating protein within 30 minutes of finishing your workouts to help repair your muscles and get plenty of sleep.  \n     It sounds as though you are willing to work hard to get where you want to be.  How fast you can become will depend partly upon your hard work, but unfortunately, the rest of it is up to how much natural talent you have.\n     Good luck and keep up the good work!
89319
well ive always been kind of a health freak but i never followed someone elses outline.Im in the national guard and we do alot of the basics...Sit ups push/pull ups,and a crap load of running.when i was a kid i did a lot of swimming it helped not only endurance,but it works every part of the body.i also rode my bike everywhere (still do even with a car).i mean ive weighed 123 for about the last 5 years and thats befor and after puberty.
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my bro wrestles so i kno some stuff...ok in high school the competitions r harder and there are "bigger" people. pretty much everybody takes it seriously. the higher the weight class the harder the competition. and for different schools they r looking for different things:determination, skill, consistancy,effort, etc. check a website for more info
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Gymball workouts are EXCELLENT. I picked one out at RBK last week (coz I gave away my old one!)\n\nTy to be consistent. And try looking at all the different workouts you could use it for. Internet is a great resource. \n\nIts perfect for abs, and great legs. Try it out. And try to add walking, cycling or aerobics before using the Gymball to get the maximum benefit out of it.\n\nRemember, 15kilos is not a long way, but you got to keep it consistent, and don't give up!! I'm with you gurl. If you need some pepping up, mail me at yvonne_mystic@yahoo.com \nYou might have down days, but DON'T give in!! Walking is a great stress reliever on the days you just can't get yourself to do anything else. So go at it for 30 minutes with your Ipod plugged in.\n\nAlso, get a workout buddie to keep you company if you want. Studies show, if you've got a mate, you'll surely be consistent. :-)\n\nI'm working out too. Got 5 kilos to go...\n\nGoodLuck!