Jump Squat
Today’s Veteran Training exercise involves plyometrics. What’s that, you ask? It’s an exercise that incorporates repeated stretching and contracting of the muscles to increase strength, as in the jumping and quick rebounding you’ll be doing during a Jump Squat. A few sets of this multitasking move — which targets your calf muscles, hamstrings, quadriceps, and glutes — and your legs and butt will be stronger in no time!

Step 1
Stand with your feet together, arms at your sides.

Step 2
Jump up as high as you can, swinging your arms behind you.

Step 3
Land in a squat position, legs slightly more than hip width apart, arms extended in front of you, elbows bent at 90 degrees and palms facing each other. Be sure that your knees do not extend beyond your toes.

Step 4
Immediately jump back up to the starting position and repeat.

Caution: This exercise may not be suitable for those who have or have ever had a knee or back injury. Please consult your doctor before starting any fitness program.

There is always talk about cholesterol, lipids, and “good” vs “bad” … but what’s what? Cholesterol and fat are things that most thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are protective. To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:

Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).

LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled “bad,” tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered “near optimal,” 130 to 159 is considered “borderline high,” 160 to 189 is considered “high,” and 190 and above is considered “very high.”

HDL cholesterol: This type of cholesterol is the one many people think of as “good” cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease.

Triglycerides: These fats are also included in a lipid profile. Although it’s not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl.

Have you gotten a lipid profile report? If not, make an appointment with your Doctor within the next seven days and commit to getting one. If you’ve already gotten the results and your lipid profile is good, that’s excellent, but it doesn’t mean you can eat whatever you want! You need to continue eating healthfully so those lipid levels can stay great!

Why Do my muscles hurt?

For decades scientists thought the burning sensation was a result of your body’s producing lactic acid to slow you down when you’re going too hard. Seemed logical, until last year, when researchers at the University of California, Berkeley discovered the real reason your muscles burn. Turns out that although the burning is caused by lactic acid, it’s not your body putting the breaks on your workout.

The acid actually is a main source of fuel for your muscles. When you push yourself, your muscles convert glucose from food into lactic acid, which is moved via proteins to the mitochondria, your muscles’ energy factories. The more you work out, the more efficiently your body uses lactate as fuel — which means you can go longer and harder.

Piling your plate high is never a good idea…unless you’re eating healthy foods. So is there such a thing as too much of a powerfood?

Not really.

It’s quite simple… The new word used often is “powerfood” really it’s just a catch phrase for foods that will will take care of your hunger. When you eat six times a day—and get enough fiber—you’ll be less inclined to balance a food skyscraper on your plate when you walk back to the kitchen table.

But that doesn’t mean you can go to town when  All-You-Can-Eats places call to you driving home. Watch what you eat, especially since we’re enforcing a Veteran Training food height restriction.

Here are three foods you shouldn’t feel guilty about:

Milk: Have it with cereal, in your coffee, in a glass, or as a shake—just make sure it’s low in fat. Milk builds muscle and fires up weight loss.

Chicken: When you garnish your protein any ways healthy, you’ll slow down to savor the flavor. Eat it with spinach and you’ll forget about food until breakfast.

Almonds: Seriously, go nuts. (Pun intended) When you surround yourself with foods that bust cravings, hunger will be a thing of the past.

Skip the Late Shows

After 10 minutes with one of our Personal Trainers or Coaches in Norwell,Ma and you will know that we specialize in muscle memory.

When you fire a powerful punch while training in Muay Thai kickboxing with one of our Veteran Training Coaches, your brain sends a signal down a nerve cell, telling certain muscle fibers in your arms, back, core, and legs to contract.

After a series of microscopic chemical reactions — you deliver the Knock Out blow. As you practice, your brain and muscles learn to communicate more efficiently and you become more coordinated.

Looking to raise the fun quotient in your exercise routine? Go old school and reintroduce the jump rope to your fitness repertoire. All you need is a $10 rope and a flat, open space to get started. Jumping rope is a great cardio workout that improves balance, coordination, and agility.

A jump rope keep in mind that jumping with proper form is extremely important. Veteran Training Boxing Instructors suggests the following:

1. Use some wrist and forearm when turning the rope. Make small circles or a cranking motion. Keep your hands level with your hips — don’t move them higher or lower.
2. Jump only an inch or two off the ground. Don’t make big jumps, and try to land softly.
3. Push off from and land on the balls of the feet. Your heels should just tap the ground.
4. Relax your neck and shoulders and avoid hunching.

4a. Keep your elbows bent, as if you were holding a curl bar. A rope that’s too long will pull your elbows away from your torso.

4b. Breathe normally. You should be able to have a conversation with someone while you’re jumping.

Number of calories burned (for a person weighing 155 pounds*): Slow jumping burns 9.4 calories per minute and 281 calories per half hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half hour.

Start with a 3 minutes warm-up before any Personal Training or Boot Camp Class and you will see faster results guaranteed.

Now what are you waiting for? Hop to it.