How Important Is Cardiovascular Cross-Training? Part 5 by Michael George

This is the last in a series of training blog posts by celebrity trainer and Harbinger friend Michael George. Whenever possible, we like to bring you some of the top fitness experts in the country, like Michael, who trains celebrities, athletes and just regular folks, too!

Let us know what you think!
-@HarbingerFit

Cross-Training is Key

by Michael George BS, NASM, ACE, AFAA

By participating in diversified cardio activities you will be more enthusiastic and eager to do the activity and your cardio- workouts will become much more effective and efficient. In this day and age where everything needs to be done yesterday, this is important. So if you have hit that plateau, don’t get frustrated - try a different cardio activity such as jumping rope with Harbinger’s speed rope or 2 lb PVC weighted rope and break through the barrier.

By participating in a conglomerate of various cardio activities you will also challenge yourself to learn new skills and it’s also a great way to keep your cardio exercise interesting and fresh. For instance, say you always ride a bike, whether it’s in the gym or outside. Play a game of basketball or volleyball. You might feel awkward at first but through practice you will get better and more proficient at each skill. You can take it outside and go for a hike. Who knows you might even find a new sport or activity you like so much that it becomes a hobby or regular activity in your life.
What about taking a boxing class and learning some self defense in the process? You can use Harbinger's Wrist Wrap bag gloves for boxing and MMA.

How about taking a step class or a dance aerobic class and gaining some balance and agility skills? Remember you don’t have to be perfect from the get go. Everyone has a learning curve and has to start from the same place, the beginning. Even if you try a new activity and really give it a chance, but find it isn’t for you. You still learn something, what you don’t like. Don’t give up. Try another cardio activity. Eventually you will find a whole spectrum of cardio activities you enjoy.
Could you use a new friend or group of friends? Most people are interested in making new friends. Participating in different cardiovascular activities or sports can provide you with a very fun and relaxed way to meet new people. Health clubs and sporting events are excellent healthy choices for developing new friendships. They provide you the opportunity to meet people with diverse backgrounds who care enough about themselves to pursue recreation and a healthy lifestyle. What better way to start a new romance than by spending quality time together in a healthy environment.

CARDIOVASCULAR CROSS-TRAINING IS THE KEY TO MAKING YOUR CARDIO-WORKOUT MORE EXCITING, CHALLENGING, EFFECTIVE, INJURY FREE AND SOCIAL ALL IN ONE SWOOP.

Michael George is a Personal Health Coach, Fitness Expert, Speaker and the Author of "Body Express Makeover." Michael facilitates and conducts wellness programs, workshops, seminars and motivational speaking lifestyle transformation, self-empowerment and wellness principles. His Los Angeles-based company; Michael George Enterprises, can be reached at (310) 575-3500 or on the web at www.MichaelGeorge.com.

How Important Is Cardiovascular Cross-Training? Part 4 by Michael George

Here is the fourth in a series of five training blog posts by celebrity trainer and Harbinger friend Michael George. Whenever possible, we like to bring you some of the top fitness experts in the country, like Michael, who trains celebrities, athletes and just regular folks, too!

Let us know what you think!
-@HarbingerFit

Variety Is The Spice of A Workout Routine

by Michael George, BS, NASM, ACE, AFAA

As human beings we are naturally creatures of habit, continually striving for stability and consistency. In your workout routine, however continually repeating the same cardiovascular exercise is also the quickest way to reach workout boredom. We are all motivated by pain and pleasure. The harder it is to do something, the less apt we are to do it. If you are like most people you’re not exactly jumping for joy when it comes time to do the cardio portion of your workout to begin with. So why make it more difficult?

If you change activities on a regular basis you will find it much easier to do your cardio work more effectively. You can split up your time on various cardio machines or activities you participate in. Instead of doing 30 minutes on one activity, do 15 minutes on two separate cardio machines or activities.

In line with changing up your cardio activities you can choose a different activity such as jumping rope. You can use Harbinger’s speed rope for a quick cardio blast, or, for an even harder arm workout, you can use Harbinger's weighted PVC rope. Jumping rope is one of the best cardio activities you can participate in and the easiest cardio component to travel with. You can take it almost anywhere so there is no longer an excuse not do you cardio activity.

We have all experienced that ever-dreaded plateau where we just can’t seem to make any significant gains. This is especially noticeable if you’re trying to lose a few extra pounds. Changing cardio activities can be one of the solutions. When an activity becomes routine we tend to slack off or not push as hard, which in turn limits our progress. It is necessary to gradually and consistently push our body to work a little harder. Over time your body becomes stronger with greater stamina. It takes a little harder work to keep your body progressing.

How Important Is Cardiovascular Cross-Training? Part 3 by Michael George

Here is the third in a series of training blog posts by celebrity trainer and Harbinger friend Michael George. Whenever possible, we like to bring you some of the top fitness experts in the country, like Michael, who trains celebrities, athletes and just regular folks, too!

Let us know what you think!
-@HarbingerFit

How To Prevent Overuse

by Michael George, BS, NASM, ACE, AFAA

Biking is a great solution because of the angle at which the knee operates while biking. Biking actually helps to heal this type of injury by opening up the joint area and taking pressure off of the inflamed muscle tissue. This is true for the Stairmaster as well. Don’t just ignore that pain and hope it goes away. Changing cardiovascular activities on a consistent basis is not only the best way to heal muscle areas suffering from over use syndrome but also to prevent injuries from occurring.

If your passion is biking that’s great, but you too need to use cross training to prevent injury. Bikers are prone to injuries like compression of the ulna nerve and strains within the knee capsule. Biking is one of the sports I use to cross train with since I love the outdoors and live close to the beach. I also use mountain biking for a change of pace and scenery. Since biking and running are both joint stress producing activities I use swimming as another alternative to cross train and keep things interesting.

Swimming is another great cardiovascular activity and very refreshing. Water resistance is much less demanding on the joints and is a great cross training activity for people who are prone to joint injuries. To improve your swimming ability and cardiovascular workout, attempt to increase your stroke length and the force of each stroke.

How Important is Cardiovascular Cross-Training? Part 2 by Michael George

Here is the second in a series of training blog posts by celebrity trainer and Harbinger friend Michael George. Whenever possible, we like to bring you some of the top fitness experts in the country, like Michael, who trains celebrities, athletes and just regular folks, too!

Let us know what you think!
-@HarbingerFit

Cardiovascular Cross training: Is It Important?
by Michael George, BS, NASM, ACE, AFAA

The body is very much like a machine. Repetitive use of muscles in the same activity with the same amount of resistance at the same speed wears down joints and strains muscles where the greatest amount of stress is located.

Let’s take jogging for instance. Think about it. What are you doing when you participate in resistance activity? Contract and release, right? Jogging uses the quadriceps and gluteus maximus primarily. The gluteus maximus is a muscle, just like your biceps and deltoids. The gluteus will get harder and more toned over time however, every muscle needs recuperation time.

Joggers tend to develop the infamous “runner’s knee,” a sharp pain located directly under or surrounding the patella. This pain is typically the result of inflammation of muscle tissue due to overuse and over-pronation. This inflammation and pain can become chronic or develop into chondromalacia if not attended to by refraining from running for a period of time. Other running injuries resulting from overuse include shin splints, plantar fasciitis and Achilles tendonitis. The musculoskeletal system needs time to recuperate from the mechanical stress of running.

As a runner myself, I have first-hand experience with most of these stress-related injuries and the frustration and pain associated with them. Over the years, I have learned to use cross-training as a way of preventing injuries before they happen without stopping my cardio training. By participating in a variety of activities I decrease down-time due to injury and pain. Running then becomes much more enjoyable and less of a mechanical necessity.

How Important is Cardiovascular Cross-training? Part 1 by Michael George

Here is the first in a series of training blog posts by Harbinger friend, Michael George. Whenever possible, we like to bring you some of the top fitness experts in the country, like Michael, who trains celebrities, athletes and just regular folks, too! In this first installment, Michael focuses on shoulders, so grab your Harbinger weighted fitness balls, cables or some dumbbells if you're working out at home, or similar equipment and a shoulder machine if you're at the gym.

Let us know how it goes!
-@HarbingerFit


The Perfect Shoulder
by Michael George, BS, NASM, ACE, AFAA

Believe it or not, it is a scientific fact that one of the first body parts you notice on another person is their shoulders. Are their shoulders broad, rounded and lean or non-existent, flat and slouched? You quickly pick up on the broadness and fullness of the shoulder muscle. You instantly perceive someone to be built, lean and tone even before your eyes hit their waistline.

As a celebrity trainer who has trained countless celebs for their big roles, the shoulders are the first area I target to build and sculpt that round, basketball effect. For women sculpted shoulders makes their arms look more toned and gives their arms length. The immediate perception of others is that the rest of her body follows suit. For men, a full, basketball shoulder provides the perception that their arms are much bigger than they really are. The lateral exercises instigate this illusion as they cut and chisel the shoulders.

Most men and women want full shoulders that are also toned and defined. If you’re one of them, here’s a great shoulder workout. Go heavier on the presses and lighter on the lateral raises (less weight, more reps) and you’ll achieve the look you want. You can have those full, cut, rounded shoulders too. Just follow this routine of 2 to 3 sets of 12 to 15 repetitions per exercise, 2 to 3 times per week for stronger, more sculpted and sexier shoulders.

Shoulder Press
You can do this exercise with a bar, dumbbells, cables or a shoulder machine. I prefer to use a combination of all three, though I spend more time with free weights, which conform to one’s body type and also allow for weak-point training. Start seated or standing in the bent-arm position. If you stand, make sure it is in a staggered stance, one foot is father back than the other for support, and to protect your lower back. Raise the weight over your head as you straighten your arms. Bring the weight back down so your arms are bent at 90 degrees. If you are using dumbbells, bring them together at the top for more of a squeeze. I like to mix it up by using dumb bells, barbell or a shoulder press machine. Doing so allows for more symmetrical shoulder development.

Side Lateral Raises
You can use dumbbells, cables or a machine. Start from seated or standing with your arms at your sides. If you stand, keep your knees slightly bent so you can’t cheat. With a 20-degree bend at the elbow, raise the weight out to your side no higher than eye level (to avoid injuring your rotator cuff) and hold for a beat. Then release, lower and repeat. I prefer to use light weights and do more reps. Side laterals really cut up your shoulders, giving you that attractive “V” indent.

Front Lateral Raises
You can use dumbbells, cables or a barbell for front lateral raises. You can start seated or standing with your arms at your sides and your wrists rotated 90 degrees so the backs of your hands face forward. If you stand, keep your knees bent slightly. With a 20-degree bend at the elbow, raise the dumb bell, cable or bar up to eye level keeping a slight bend at the elbow. Then release, lower and repeat.

Rear Lateral Raises
There are several exercises and variations that work the rear delts. It’s good to hit them from many angles. You can use dumbbells, cables or a pec dec machine. I really like bent-over dumbbell laterals. Stand with your knees bent 20 to 45 degrees, your back arched slightly and the dumbbells out in front of your body. Bring the dumbbells outward and back as far as you feel comfortable and hold for a beat then return them to the start position. Keep the dumbbells out in front of you at eye level, which makes for extra tension and faster results.

This is the optimal “perfect” shoulder workout whether you’re building, sculpting or just trying to improve your posture. The best news is that you can tackle all of these goals at the same time. If you have ever dreamed of having those Adonis shoulders that everyone else envies this is your chance and this is the program that will take you there.

Harbinger Fitness Glove Size Chart

If you're a winner of Harbinger Fitness FlexFit™ Gloves in our Twitter Giveaway today - you will need to know what size to request.

Please send your glove size and mailing information to HarbingerFit@gmail.com.


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Harbinger Fitness 12 Hour Twitter FlexFit™ Glove Giveaway - July 22, 2010

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• Tweet must include @HarbingerFit

What's the prize again?
For just one tweet, you could win a free pair of FlexFit™ Gloves from Harbinger Fitness! Visit our website to learn more about our most sought out item and why people love FlexFit™ Gloves.

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Good luck!
@HarbingerFit