If you love to do yoga for exercise, you may want to consider obtaining a yoga exercise ball. This ball can assist you with your poses. It is user friendly to everyone, beginners and long time yoga practitioners. If fact, for experts, the yoga ball can make the exercise more advanced.

Why is the Yoga ball so great? The yoga ball makes you use your core muscles more than before. You will increase your balance and will be able to perform poses better. Your stability will increase as well, causing you to be able to hold your poses longer.

Other exercise gear only work major muscle groups. Your body has tons of smaller muscles groups that the body needs just as much as the larger ones. Working on all muscles will be more of a benefit to your health. With the yoga ball you remove a solid surface to workout on. The ball engages every muscle in your core. After a while, you will notice that you appear more toned. You will look and feel better about yourself.

The yoga exercise ball places a lot less stress on your body than exercising without it. People with back problems can still use yoga balls without hurting themselves. Prolonged use of the ball may even help reduce back pain. At first, sitting on the yoga exercise ball will feel a little uncomfortable. Continued use will remove the uncomfortable feeling. The yoga exercise ball is the perfect companion equipment to get you into shape.

So we’ve all heard that many pros practice yoga for sports training. But who exactly does yoga benefit the most? Does it work better for some sports rather than others? I was quite curious to find out, so I did a little bit of research and found a very impressive (and diverse) list of famous professional athletes who practice yoga to improve their game performance. In no particular order:

1. Le Bron James. Perhaps the most well-known player in the NBA, Le Bron attributes his good health to his regular yoga practice.
2. Maria Sharapova. Famous for her grace and performance in tennis, she says:” When I travel to tournaments I put the disk in my computer three or four times a week and do yoga for about an hour. It helps my flexibility and gets me more relaxed, especially after a good workout. I enjoy it, and it helps my game tremendously.”
3. The entire Philadelphia Eagles NFL team. The famous Baron Baptiste yoga guru led the team through their yoga for sports training for four years!
4. Tim Thomas. The Boston Bruins and US Olympic goaltender says he “had no idea what [he] was getting [himself] into” and he was sweating within 5 minutes.“My whole career has been about proving to people that I can play in the NHL and that I can be very successful in the NHL so yoga’s part of that journey.”
5. Ex-Laker Kareem Abdul-Jabar. He has been quoted saying “There is no way I could have played as long as I did without yoga.”
6. Daylan Childress, Cincinnati Reds Pitcher. This baseball player uses yoga to relieve stresses in his body and cure back pain.
7. The Ottawa Senators NHL team. They reported that the fewer injuries in the 2006-07 season were the fruit of their yoga training.
8. Shaquille O’Neal.

Wow! What a diverse group of well-known professional athletes! In this list, we have got basketball, tennis, football, hockey, and baseball players who all use yoga for sports training. I think it is safe to say that no matter what sport you are playing, you will benefit from practicing yoga.

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“I love it when my muscles are sore, because it means I worked hard.”

I hear some version of those two statements often. Usually it is people excitedly telling me about their new workout routine. When I see the same person three months later, they usually are not working out anymore, and do not look any different than they did before.

It is time to reconsider muscle soreness and muscle confusion. When I hear those statements, I usually encourage the enthusiasm for working out while gently suggesting that there is a better way. It is tough though. I try to explain that constant muscle soreness is actually a sign of a poorly designed program. If you think about it, it makes sense that people who do workouts that make them constantly sore do not tend to become regular exercisers: At some point, you have to get sick of being sore every day!

When starting out a new program, even a good one, there is a chance that you will experience some soreness for a couple of days. This is called delayed onset muscle soreness, or DOMS, and is your body responding to the new stresses it is enduring. Ideally the program will be designed for your fitness level and build you up gradually so you will get fit without getting sore. In some cases, you may get a little bit sore, but it will go away after a couple of workouts, and from then on, you will feel good instead of sore.

Why is regular DOMS a bad thing? Well for starters, the soreness tends to prevent you from moving for several days after that work out. It can also make you apprehensive about working out again. You may like the idea of feeling like you have worked hard, but muscles that hurt with every step are not fun. If you do make it to the workout, you will not be able to exert yourself to your potential because your body is not up to it. Sore muscles do not perform as well as refreshed muscles, sometimes even leading to early fatigue and overuse injuries.

One of the causes of constantly sore muscles is always shocking your body with new exercises. This is because your body is constantly in adaptation mode: basically it is always on the defensive. This Muscle Confusion Theory is loosely based on Adaptation Theory, which says that your body adapts to the movement it performs and that it eventually stops progressing from doing the same movement.

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How smoother workouts can benefit you

Gyms are packed from wall to wall with large, heavy industrial exercise equipment. Because of this, gym equipment can often be difficult to operate. As a result, after working out, you can sometimes feel lethargic, tired and sometimes you can even experience aches and pains in your muscles and joints. This is not the case if you choose the right piece of home fitness equipment. The Air Climber is one of a new generation of equipment which provides smooth and controlled workouts without causing any potential stress on your joins. The Air Climber is able to achieve this because it harnesses air power, designed to provide effective workouts without creating too much pressure on your legs. It is the unique way that this Fitness Stepper works that helps you do easy and comfortable, yet effective workouts.

How does The Air Climber work?

The Air Climber Fitness Stepper works on a technology known as Air Power Technology (APT). This equipment contains two inflatable bellows below two pedals. When an individual steps on a pedal, the air released from the bellow passes into the other bellow and it gets inflated. This gets repeated every time you step on the pedal. The Fitness Stepper also lets you choose different resistance levels through the knob present on the console. In this way, you can adjust the pressure levels you require to push down the pedals by setting different resistance levels. This exercise equipment can help you tone your upper back, lower back, legs, buttocks, thighs, hips, shoulders, triceps, and abs. You burn extra calories present in the body as your metabolism rate increases due to cardio workout provided by this equipment. The additional chords with Air Climber let you do different exercises for upper body, the arms, and the abs. The instructional DVD that comes along with this fitness equipment shows you different and unique workouts that you can do with the Air Climber.

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Fortunately now, even coaches in sports which have traditionally ignored weight training for fear of ‘bulking up’ realise that weight training can be programmed in such a way as to cause dramatic improvements in performance without large increases in muscle mass.

It is not my intention to provide vast amounts of studies confirming the importance of weight training in sport as many highly-detailed books already exist.

I am more interested in giving you the practical knowledge you need to train hard and effectively whether you have a keen interest in a particular sport or just want to find the most effective, time-efficient ways to achieve particular fitness goals.

In recent times we have seen the emergence of Rafael Nadal as the tennis World Number 1 following 4 years of domination by Roger Federer. There is no doubt in my mind that, aside from his raw talent, Nadal’s intense training in the gym has paid a massive part in his success. Whenever his matches are featured on TV, the conversation inevitably turns to his impressive physique and seemingly infinite supply of energy on court!

Whilst talking of tennis I am reliably informed that Laura Robson, recent winner of Junior Wimbledon in 2008, has spent the last year training with kettlebells.

Closer to home, and on a level which is probably more relevant to you, my personal training clients at BodyClocq in Nottingham have experienced fantastic results on the sports field. Some of these people play sport as a serious (or not so serious) hobby.

For instance, I currently train a guy whose primary concern is fat loss. A combination of sound nutritional practices and kettlebell training have resulted in fat loss of around 3 stones.

However, a noticeable side effect of powerful swings has been my client’s delight with the dramatic increases in the length of his golf drive off the tee. At this point I have yet to do any direct rotational power drills with him but we have worked extensively with kettlebell windmills and get ups to improve hip mobility, hamstring flexibility and core stabilization – all key elements on the golf course.

Another client at BodyClocq who trains with my business partner recently embarked on a structured weight training routine for the first time. As a cyclist weighing in the region of 55-60kg he cannot afford to be adding unnecessary weight to his frame.

A combination of kettlebell swings and snatches in his training have dramatically increased his strength and power on the bike culminating in 2nd place in the British National Pursuit Championships and 3rd place in the European Championships. Power out of corners has been particularly noticeable according to our client.

So what’s happening here and why is weight training so important?

Again I don’t intend to fire too much science at you but it will aid your learning if you understand the key concepts behind weight training in sport.

Every sport has its individual requirements but I will take some of the most popular British sports to use as examples of how weight training can improve performance on the sports field.

Football / soccer (and most team sports)

Most team sports involve repeat bursts of speed over short distances with periods of low intensity activity in between.

Soccer players for instance (bar the goalkeeper) are required to move around the field at relatively low intensity before being called into action for usually anything between 5-20 seconds at a time. Clearly different positions will have slightly different requirements.

However, at a basic level, every player needs the ability to be able to produce fast sprints repeatedly for 90 minutes. This is known as power endurance – the ability to produce power over the entire duration of the match. An inability to maintain speed on sprints can be the difference between winning or conceding late goals which change the result in an instant.

Before you can develop power endurance, you must have power in your muscles. If you were listening in physics class you’ll know that…

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In order to build up muscle fast, especially if you only have time to train once a week, then make the most of it by preparing for your workout the night before you go to the gym. Here are some weight gain tips which you can control the night before your workout:

• Get at least 7 hours of sleep (or more if directed by your doctor). Do whatever you can to make sure that this is uninterrupted sleep. Since you will be lifting heavy weights, relative to what you can handle, then you want to be rested and focused in order to increase the chances that you will be safe throughout your workout
• Set up a checklist for your gym bag and what you need for drinks, supplements, water, and post-workout meals. Review to make sure that you have everything you need, including music and extra batteries if necessary
• Curtail your social life. If you plan to train on Saturday morning, for example, then make sure that you are home an in bed long before midnight on Friday night. If this means that you have to curtail your social life for one night in order to gain the muscle weight you desire then so be it!
• Review what you plan to do the moment you walk into the gym. Take a few moments the night before to visualize yourself SAFELY lifting more weight and/or repetitions and doing so in a dominating manner. Know the weights you intend to use; and realize that you might make adjustments for safety concerns once you show up in the gym the next day.

Many football players will tell you that discipline the night before the big game makes the difference in their performances. Implementing these suggestions can help you have a better workout. Knowing what you intend to do the moment you walk in the gym, as well as being prepared and rested, will put you in the best possible situation to have a productive weight-gaining workout.

Most football champions will tell you that their consistent preparation made a significant impact on their performances. Over time, your preparation and dedication will help you win the “championship” you set for yourself, such as an increase of 10 pounds of muscle, entering a powerlifting event, or simply gaining the confidence you want to gain with an improved physique.

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