8 Key Training Principles for Fitness and Sports Training

The 8 Training Principles are research-based guidelines that can help you accelerate your training progress and optimize your results. Knowing how to apply these principles gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The principles can also help you evaluate the merits of fitness equipment and personal training services.

All of the principles complement each other. For best results, they should be applied in concert through every phase of training.

1. Principle of Specific suggests that your body will make adjustments according to the type of training you perform and in the very same muscles that you exercise. How you train determines what you get .

This principle guides you in designing your fitness training program. If your goal is to improve your overall level of fitness, you would devise a well-rounded program that builds both endurance and overall body strength. If you want to build the size of your biceps, you would increase weight loads on bicep curls and related exercises.

2. The Principle of Overload implications that you must continuously increase training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen, you must gradually and systematically increase your work load for continued improvement.

A generally accepted guideline for weight training is to increase resistance not more than 10% per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a training training zone of about 60-85% of maximum. As your maximum performance improvements, your training loads will increase, as well.

3. The Principle of Recovery assets that you must get adequate rest between workouts in order to recuperate. How much rest you need depends upon your training program, level of fitness, diet, and other factors.

Typically, if you perform a total body weight workout three days per week, rest at least 48 hours between sessions. You can perform cardio more frequently and on successful days of the week.

Over time, too little recovery can result in signs of overtraining. Excessively long periods of recovery time can result in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time, you will revert back to your pre-training condition. The biological principle of use and disuse underlies this principle. Simply stated, If you do not use it, you lose it.

While adequate recovery time is essential, taking long breaks results in detraining effects that may be noticeable within a few weeks. Significant levels of fitness are lost over longer periods. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of endurance is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping practice of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and remains near perfect for decades. A skill once learned is never forgotten .

5. The Principle of Variations implies that you should consistently change aspects of your workouts. Training variations should always occur within ranges that are aligned with your training directions and goals. Varying exercises, sets, reps, intensity, volume, and duration, for example, prevents boredom and promotes more consistent improvement over time. A well-planned training program set up in phases offers built-in variety to workouts, and also prevents overtraining.

6. The Principle of Transfer suggests that exercise activities can improve the performance of other skills with common elements, such as sport skills, work tasks, or other exercises. For example, performing explosive squats can improve the vertical jump due to their common movement qualities. But dead lifting would not transfer well to marathon swimming due to their very dissimilar movement qualities.

7. The Principle of Individualization suggests that fitness training programs should be adjusted for personal differences, such as abilities, skills, gender, experience, motivation, past injuries, and physical condition. While general principals and best practices are good guides, each person's unique qualities must be part of the exercise equation. There is no one size fits all training program.

8. The Principle of Balance is a broad concept that operates at different levels of healthy living. It suggests that you must maintain the right mix of exercise, diet, and healthy behaviors. Falling out of balance may cause a variety of conditions (eg, anemia, obesity) that affect health and fitness. In short, it suggests all things in moderation .

If you go to extremes to lose weight or build fitness too quickly, your body will soon respond. You could experience symptoms of overtraining until you achieve a healthy training balance that works for you.

For fitness training, balance also applies to muscles. If opposing muscles (eg, hamstrings and quadriceps in the upper legs) are not strengthened in the right proportions, injuries can result. Muscle imbalances also contribute to tendinitis and postural deviations.

Keep these 8 Training Principles in mind as you design and carry out your fitness training program. They can help you make wise exercise decisions so you can achieve your goals more quickly with less wasted effort.

Money - Are You Making Money to Spend Frivolously?

Do you make money and spend it quickly? Take this very short quiz here to see if you are an impulse spender. Please answer these questions truthfully:

1.) Do you live from paycheck to paycheck?

2.) Are you surprised each month when your credit card bill arrives at how much more you charged than you thought you had?

3.) Is your closet jammed with clothes you do not wear or wear infrequently?

4.) Is you home or apartment cluttered, with items you rarely use?

5.) Do you have jewelry or other body ornaments that are collecting dust?

If the answer to ANY of these questions was "yes", I suggest you wait a full minute, at the minimum, and think about what you might buy, before making any purchases. If the answer to ALL of these questions was "yes", the stores love you and turn on the sale lights when they see you coming. Wait 5 minutes, at the minimum, and think about what you might buy, before making any purchases.

Always put away a portion of your check into savings. Budgeting and setting money goals will help tremendously. Set a limit and budget on how much you will spend monthly on necessities, such as food, transportation and shelter and luxuries, such as another pair of black dress shoes.

Impulse spending will not only put a strain on your finances but your relationships, as well. To overcome the problem, the first thing to do is learn to separate your needs from your wants. One "want", we splurged on for the children was a popular Nintendo game set. However, this was only after monthly needs and savings had been satisfied.

Advertisers blitz us hawking their products at us 24/7. Again, one trick is to give yourself a cooling-off period before you buy anything that you have not planned for.

Becoming an all cash buyer could help you tremendously. We tend to spend less when we are spending cash. Become methodical with your spending. Account for every dollar. Once you have cultured better habits for your spending, you can go back to using credit cards, if you want to. It takes at lease 30 days to change a habit.

Take it from one who know firsthand, impulsive spending is not good. It can easily destroy your finances, if you allow it to. It can be a terrible addiction, like sugar or food, and just like a food or sugar addiction, it can be cured, with some amount of smart work. Please do not take your impulsive spending lightly. Put together a plan, TODAY, to stop it. Both your wallet and your relationships will thank you for it.

Fractions and Rational Numbers - What is the Difference?

Most of us go through years of school math courses and still are confused about some basic things. For example: Why can not you divide by zero? Why is .999 ... equal to 1, and not a bit less?

There are loads of these kinds of questions, that would not be a cause of frustration at all, if they were taught reasonably and clearly.

Unfortunately most of these things are supposed to be covered in elementary school, and most elementary school teachers do not have a good understanding of basic math concepts. Instead they are supposedly to teach just a collection of "skills."

One of the simplest concepts that is usually left inadequately explained is the difference between fractions and rational numbers. Let's see if we can clear it up now.

A fraction is a number that expresses part of a whole as a quotient of integers (where the denominator is not zero).

A rational number is a number that can be expressed as a quotient of integers (where the denominator is not zero), or as a repeating or terminating decimal. Every fraction fits the first part of that definition. Therefore, every fraction is a rational number.

But even though every fraction is a rational number, not every rational number is a fraction.

Why? Consider this:

Every integer (all the whole numbers, including zero, and their negatives ....- 3, -2, -1, 0, 1, 2, 3 ...) is a rational number , because it can be expressed as a quotient of integers, as in the case of 4 = 8/2 or 1 = 3/3 or -3 = 3 / -1 and so on. So integers such as 4 or 1 can be expressed as the quotient of integers.

But an integer is not a fraction . 4 is an integer, but it is not a fraction. 4 is not expressed as the quotient of integers. The difference here is in the wording.

A fraction is a number that expresses part of a whole. An integer does not express a part. It only expresses a whole number.

A rational number is a number that can be expressed as a quotient of integers, or as part of a whole, but fraction is a number that is (must be) expressed as a quotient of integers, or as part of a whole - there is a difference. The difference is subtle, but it is real.

There are slightly different variations of the definition of a fraction, including, "A fraction is the ratio of two whole numbers, or to put it simply, one whole number divided by another whole number."

That definition also shows that an integer is not a fraction, because an integer is not a ratio. It can be expressed as a ratio, but it is not a ratio in itself; it can be divided by another whole number, but it i s not being divided.

In a nutshell, the fractions are a subset of the rational numbers. The rational numbers contain the integers, and fragments do not.

Owed Back Wages? Call Employment Law Firms Today!

Nearly nine million Americans lost their jobs during the Great Recession and its aftermath. Those who were fortunately enough to stay off the employment line were expected to work longer hours, often for the same, or even less, pay. Few complained. Most felt blessed they had a job to go to at all. But a funny thing happened when the recession ended. Instead of rewarding them for their hard work and dedication during those difficult times, most bosses continued to push their undersized staffs just as hard. Workers are finally fighting back in court with the help of employment law firms.

A Recent Trend

The number of American workers who are currently suing employers under federal and state wage-and-hour laws reached a record high in 2014. Although each case is different, the major bone of content is that American businesses have benefited from increased productivity, while most employees have not. In the overwhelming majority of these cases, the worker sues to recover the overtime wages to which they are legally entitled.

The Law

Businesses are required to pay time-and-a-half the regular rate to most employees who put in over 40 hours per week. It does not matter if they are part-time, full-time, temporary, or salaried employees. However, because they do not want to pay these additional wages, some bosses misrepresent the extent of state and federal rules regarding overtime pay. They might, for example, ask their employees to work off the clock or beg them to do them a personal favor by staying late.

Most workers were willing to do their bosses these favors when times were tight, but not any longer. They now want the money to which they are legally entitled. While some bosses agree to pay these back wages as soon as they hear from employment law firms, others play defense.

Who Is Entitled?

All hourly workers, no matter their job title, description, or immigration status, are entitled to overtime pay. Executives and other white-collar workers may be exempted from this rule if they are managers or administrators who are expected to work long hours and are compensated accordingly with higher annual salies. Other employees with hours that are difficult to track, such as sales reps and technology workers, may have a hard time claiming overtime or may not be entitled to it at all.

The Bottom Line

US productivity, or output per labor hour, rose by four percent in 2010, which was the largest increase in recent memory. That was a full year after the Great Recession ended! In other words, instead of hiring additional employees, bosses continued to squeeze more output from their undersized staffs. The practice continues to this day. Technology giant Oracle recently agreed to pay $ 35 million in overtime pay to workers it had intentionally misclassified as administrators!

Labor Practices

As we mentioned, not every employee is entitled to overtime pay. To find out if you are eligible for additional remuneration, contact reputable employment law firms ASAP. Lawyers at these firms specialize in this growing area of ​​legal practice and know local and federal labor laws inside and out.

What To Look For

A simple web search will return an impressive list of employment law firms in your area. Do not simply select the first name on the page. Take your time and visit their websites. If you like what you see, give them a ring. Most reputable attorneys offer free initial consultations and only get paid if you receive the money that is owed you.

Strategies for Improved Efficientacy of Construction Project Management Software

The ever-changing digital technology is gradually making life on earth easier and less hassle-free. Benefits of digitization encompass the construction industry as well. These days, a range of efficient construction project management software is readily available to make things easier for those, who are involved with the industry.

The assortment of software applications comes with many innovative features that help managing:

• All communication with your subcontractors and crew
• Every electronic correspondence
• Project schedules
• Budget estimation
• Timesheets
• Site photos and much more

Extra spadework is required

However, if you're planning to get such a helpful software tool to drive your projects to successful completion, here's a word of caution! Just procuring construction project management software will not help you achieve your goal. After all, it's not any magic wand that will do wonders. You need to do some extra spadework, like preparing a foolproof plan, regularly monitoring the work progress, facilitating personal interaction with both theholders and team members. Moreover, it is important to take care of the cash flow to ensure your project (s) wind up on time. To put it in simple words, the more efficient you're in handling your responsibilities in the construction industry, the more efficiency you can expect from the range of software tools.

The core competencies

Now, at this joke you must be wondering if there's any core competency of the modern software tools. As far as the building and construction industry is concerned, project management software applications help you in the following ways:

• Accessing critical information right at your fingertips
• Having everyone on the same plane, so that there's no missed information or error
• Alternative plans ready at hand to keep the workflow moving
• Ensuring systematic progress of every project right from the word 'go'
• Facilitating communication with the peers, clusters, stakeholders and team members even from remote locations

Considering all these benefits the range of software offers, it's obvious that there's hardly any necessity to rework on a module. Thus, project management software helps successful winding up of construction projects right within scheduled deadlines.

Just like any other commercial sphere, the construction industry too expects you to thread in the latest version of technology to achieve greater heights of success faster. However, you should have realistic expectations from technology to help your business grow bigger. Use the web to update your knowledge pool about the benefits these virtual resources offer. This will help you stay at-par with the best performers in the industry.

Cell Phone: The Past, the Present and the Future

You are on your way out of your home. Suddenly, you turn around and dash inside. You left something you definitely can not go out without! Is it your wallet? Well, that may top the list, but what comes next is indisputable - your cell phone.

MOst adults nowdays have a cell phone. This is one of the needs that the modern world now has. And with all of the innovations that now flood the market, sometimes you are dazzled at how far the cell phone technology has gone.

The cell phone could be traced as far back as 1947 when the researchers observed the use of car phones. So, technically speaking, the crudest form of cell phone was the first mobile car phone. And in a way, a cell phone is much like a two-way radio. In the past, there was a massive community of mobile radio users who sort of popularized the technology that would give birth to the modern cell phone.

Back then, these researchers thought that they could develop a more 'mobile' phone by the use of small cells but the Federal Communications Commission would not free the airwaves - yet. AT & T wanted to develop the technology but FCC limited the frequencies. The development of cell phones had to be shelved.

It was not until 1968 that the FCC reconsidered everything. They proposed a challenge that when a mobile phone system that really works is introduced, then they would increase the allocation of frequencies. It did work and the rest, as the saying goes, is history.

Although the history of the cell phone could be attested to this, sometimes the first known inventor of a mobile handset was Dr. Martin Cooper. Cooper worked for Motorola as a General Manager for the Systems Division and was able to develop the cell phone technology along with this collections Richard W. Dronsuth, Albert J. Mikulski, Charles N. Lynk, Jr., James J. Mikulski, John F Mitchell, Roy A. Richardson and John A. Sangster.

Although it is Dr Cooper who is widely recognized for fathering the cell phone usage, it was not entirely an original idea of ​​his. His rival, Joel Engel who was then the head of the researches at AT & T Bell Labs was the first to develop the electronic components of cellular technology.

It was in 1973 that the first cell phone call was made. Despite the demand for this type of technology, it took 37 years before the United States had commercial availability. By 1987, there was a bottleneck of communication. The users were simply too numerous for the existing allowed frequencies.

There are 3 known generations to the cellular technology:

The First Generation - the first mobile phone to make contact was the Motorola DynaTAC 8000X. This was a development from the same phone that Dr Cooper used to make the historical 'first cell phone call'. It was in the 1980's that cell phones made use of networks with several closely located base stations. Analog systems were then used. Back then, mobile phones were more like 'car phones' basing on the size and the use of the gadgets. Not long after, these car phones were designed to fit a carrier the size of a briefcase. This innovation made the phones become more 'mobile'.

The Second Generation - the second wave presented the introduction of GSM cell phones. The very first digital cell phone was introduced in the United States in 1990. Europe followed with the establishment of a digital network in 1991.

The Third Generation - or what is often called the 3G. This paved the way for the development of such technologies as live streams of television and radio feeds. These are just two of the many known developments that we have today.

Now that you know where your cell phone originated from and what it can offer you now, the next thing to know would probably be the future. It is currently predicted that by the year 2010, wirelines will be near extinction and cell phones will take over. Another forecast is that overseas calls would be uninterrupted and that would have been made possible by the massive development on reception and areas of coverage. And guess what? You might be able to operate your dishwasher in the future with the use of your cell phone!

The possibilities are endless. This is not only true with cell phones but all other forms of technology as well. With the gifted minds that are always turning impossible to possible, the future will surely be a much better and more exciting place to live in!

Considerations for Starting A Business

Although opinions may vary but starting a business may be one of the most important career moves you can make. Your own business will mean that you can determine your own working hours, have the satisfaction of being your own boss, and most importantly be proud of being the founder of an organization as it grows in size and reputation.

The truth about starting your own business is that it is not as easy as it sounds. Before you start investing your money into your business you will need to determine a number of key factors such as what product or service are you going to sell, who is your target customers, who is your supplier, where are you going to operate your office etc. Let us look into each of these factors in details.

The market is flooded with products that satisfy almost all your needs and more. Just try to think of a product or service that you feel is not available in the market, and chances are that there is not any. Still with time more new products are being introduced in the market some to satisfy or compete with already existing product white others are improvements to existing ones or offering new satisfaction of needs. Before you start your own business you will need to determine what product or service you are planning to sell. Will you be introducing a new product in the market? Or will you be selling already an existing product that has a good customer base? There is no saying that one is better than the other. You will simply need to determine your strength and your business location and make a calculated and educated pick.

Selecting your target customers is as important as what you want to sell. Based on the type of product or service you are interested in selling you will also need to determine who you want to sell it to. For example if you are thinking of selling clothes you will need to determine what range of products you will offer. Will you sell clothes for old people or fashionable ones for youngsters or party wear or offer something for them all.

Where you set up your business is also important. It is useful to set up your business close to your customer base. No one would like to drive a few blocks just to pick up a few items or would they? However, the digital revolution of this century provided a new option or location to start and establish your business ie website. Now-a-days you may set up your product store online and operate your business from your home office. The home based business has dramatically reduced the cost of starting up a business as well as operating it. Entrepreneurs simply need a suitable and comfortable place in their home to sit it, computer / laptop, printer, phone and internet connection all of which are usually available in every home. This simple arrangement enables people to retail product that others are manufacturing by operating a website or online catalog of products and drop shipping each product to the customer's doorstep.

If you are not producing your own product then you will be either whole selling or retailing products that others will manufacture. Either way you will need to determine who your suppliers are and how and when the products will be delivered to you. If you have a showroom or a store so to speak that you will need to display your products to the customers. On the other hand if you are selling online that you will need to collect the product list from the supplier and make arrangements so that your site is always updated with products that are available and that they are shipped as soon as orders are made.

There are thousands of considerations for before starting your business and the fact is not one knows all of them or has answers to them all before starting their business. The basic issues are described above and hopefully this will get you started in the right direction. Getting started is the most difficult thing and once you get started you will face a few obstacles and along with them will come solutions that you may adopt.