12/27/12-Thursday-Rest

Happy Holidays!

Need a last minute gift for a workout buddy or getting ready for the New Year?  Here you go!

True Strength has an extremely high amount of benefits not only for the advanced weight lifter, but also beginning weight lifters and people who mainly consider themselves Endurance Athletes.

We highly suggest you check out our New MidwestFit STRENGTH Program If you are serious at all about following a scientifically designed, tried, true, and tested 6 Week Strength Program, these are some of the benfits you can gain from it:

  • Increase Total Body Muscular Strength
  • Increase Core Strength and Core Endurance
  • Increase Joint Strength and Stability in all major joint complexes with pure strength training
  • Increase Lactate Threshold to be able to push harder and longer on endurance events/training
  • Increase Overall Cardio and V02Max (Maximal Oxygen Consumption) for overall cardio upkeep to transition from this strength program to Endurance/Sport Specific Training, and to maintain desired weight
  • Increase Major Muscle Stabilizers to ensure proper muscle strengthening to allow for full development of major muscle groups and to reduce risk of muscle/joint injuries.
  • Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.
  • Training for a Tough Mudder, GORUCK Challenge, Urbanathlon or anything similar? This program would be perfect. We know because we have done them, literally.

It works, trust us, we have yet to lead anyone astray! MidwestFit STRENGTH Program

- MidwestFit Team

New Year and New Goals

Earlier this year, we at MidwestFit contributed to HiveHealth Media with an article regarding rest and recovery. As a lot of our frequent viewers may know we stress the importance of rest a fair amount.  It’s about that time of the year again to focus on new goals to excel you to a new level and to learn how to properly train! We highly suggest checking out this article to increase your Health and Fitness knowledge! Here is the article: The Important of Rest and Recovery for Your Workouts

-The MidwestFit Team

3/8/12 – Thursday – Rest and Recover!

Ahh, the all important rest day. Enjoy a day off today and get ready to go at it again tomorrow…

We usually post the same article on rest days but we figured we would do a different one today…Exciting right?

Importance of Rest – LIVESTRONG.com

-The MidwestFit Team

3/8/12 – Thursday – Rest and Recover!

Ahh, the all important rest day. Enjoy a day off today and get ready to go at it again tomorrow…

We usually post the same article on rest days but we figured we would do a different one today…Exciting right?

Importance of Rest – LIVESTRONG.com

-The MidwestFit Team

11/26/11 – Saturday – Rest Day Number 2

Enjoy another day of rest.  Spend some quality time with family and friends over the holiday.  Plus having an extra day to rest will allow any bothersome injuries to have some more much needed time off.

Or if you hate sitting around all day, check this out Active Recovery

- MidwestFit Team

11/5/11 – Saturday – Rest

Rest and Repeat!

Or if you hate sitting around all day (even though it’s certainly been earned this week), Active Recovery

- MidwestFit Team

What Is Active Recovery?

Ahh yes, Active Recovery. We always mention rest and how it can be extremely important for recovery (it is). But today we wanted to share with you a little bit about Active recovery. Active recovery is when, after a long workout or competition, you engage in low intensity exercise. This can be done as the cool down phase of your workout, or on a typical off/rest day when you are a bit sore. The key is to understand muscle soreness from injury.  Although rest is always a good option, recent studies are showing that active recovery can also benefit you after a workout and in some cases can even be more beneficial than just resting.  Just understand that this requires extremely low intensity, and some people have trouble with this because they want to push the limits, so be sure to keep that in mind.

Here is a quick article discussing the topic: Active Recovery

Be on the lookout, cause we may start posting some things you can do on rest days that would be considered active recovery.

-The MidwestFit Team

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8/11/10 – Wednesday

Potential PT #1

Taking today off, hard work coming tomorrow and Friday.

Stretch

Rest & Recover

Stretch

-K

Potential PT #2

I’m going for some more strength gains today along with some muscular endurance.  When we post workouts that require a gym or some seperate equipment they usually are to benefit both strength and endurance muscular gains.  For example today with the workout below, choose appropriate weightages for your lifts, but the goal is to shoot for between 6-12 repetitions per set.  Anything less than six GOOD FORM reps you aren’t gaining much muscular endurance and anything you can do over 12 reps you aren’t gaining as much strength (unless that’s what we are going for in our workouts, but we will post that when it is the case).  So we’re shooting for a little combination of both!

Stretch

1. Body weight bench press: 3 sets of 6-12 repetitions    Choose a lifting weight appropriate for you this is just a guideline. 
2.  Standing Barbell Military Press (115 lbs.): 3 sets of 6-12 repetitions
3. Dumbell Rows Both Arms (50 lbs): 3 sets of 6-12 repetitions ( http://www.youtube.com/watch?v=lP_fqQ6yEQ8 )

Flutter Kicks 30×2       Sit ups 30×2    Leg Lifts 20×2   Roll ups 15 x2

Stretch

- Ben