Athlete – Frederick Fitness

Why Mobility Training Matters: Benefits and Exercises for All Ages

jafreder — Tue, 19 Nov 2024 21:51:03 +0000

Why Mobility Training Matters: Benefits and Exercises for All Ages

Maintaining an active lifestyle is important at any age, but as we get older, our approach to fitness needs to adapt. Mobility training—a key but often overlooked aspect of physical fitness—is essential for keeping our bodies moving well, preventing injuries, and enhancing overall performance. Whether you’re a young adult, in midlife, or a senior, incorporating mobility exercises into your routine can make a world of difference. Let’s dive into why mobility training matters and how to get started safely.

What is Mobility Training?

Mobility training is about more than just stretching. While flexibility is the ability of a muscle to lengthen, mobility is the ability of a joint to move through its full range of motion efficiently and with control. Mobility exercises often involve dynamic movements that engage muscles, joints, and connective tissues, helping to improve movement patterns and allowing your body to function optimally.

The Benefits of Mobility Training

1. Injury Prevention

When our joints and muscles can move freely and fully, we reduce the risk of injury. Mobility training improves movement mechanics, making us less likely to overcompensate or put stress on other areas of the body.

For example, better hip and ankle mobility can relieve pressure on the knees and lower back, which is especially beneficial for those who engage in activities like running or weightlifting.

2. Improved Flexibility and Range of Motion

Regular mobility exercises help maintain and improve flexibility, which is critical for performing everyday tasks with ease. Simple activities like bending down to tie your shoes, reaching for objects on a high shelf, or even sitting comfortably all benefit from good mobility. Maintaining this range of motion is especially important as we age to avoid stiffness and restrictions in movement.

3. Enhanced Athletic Performance

Mobility training is essential for athletes and fitness enthusiasts aiming to optimize performance. By improving joint range of motion and movement control, mobility exercises allow for better technique, increased agility, and more powerful movements. Whether you’re lifting weights, sprinting, or playing a sport, enhanced mobility helps prevent compensatory movements that can lead to injuries and ensures you can perform at your highest level without limitations. Simply put, mobility is the foundation for fluid, efficient, and explosive athletic performance.

4. Pain Reduction and Posture Correction

Mobility training plays a crucial role in alleviating chronic pain and improving posture by promoting proper joint alignment and muscle balance. When you consistently work on mobility, it helps reduce stiffness and tension in areas prone to discomfort, such as the lower back, hips, and shoulders. Improved mobility also encourages better posture by allowing your body to naturally align itself, reducing strain on muscles and joints throughout daily activities. This not only helps relieve existing pain but also supports long-term comfort and function.

Mobility Training Exercises for Different Age Groups

Let’s dive into some basic movements you can start today.

For Young Adults

Young adults can benefit from mobility training to support their active lifestyles and prevent future injuries. Exercises for this age group focus on enhancing athletic performance and maintaining flexibility for a lifetime of movement.

Ankle Mobility Drills: Exercises like ankle circles and ankle dorsiflexion stretches improve ankle flexibility and stability, which are crucial for running, jumping, and maintaining balance during dynamic movements.
Shoulder Dislocations with a Resistance Band: Using a resistance band, this exercise involves moving your arms overhead and behind your back, promoting shoulder mobility and flexibility for improved range in upper body movements.
90/90 Hip Rotations: This seated exercise targets hip mobility by working through internal and external rotation. Sit on the floor with both knees bent at 90-degree angles, one leg in front and the other to the side. Slowly rotate your hips to switch the direction of your legs, maintaining control throughout the movement.

For young athletes looking to stay on top of their game, read about the 4 essential exercises if you play a sport.

Recommended Frequency: At least 2-3 times per week, especially before intense workouts or athletic activities.

For Adults in Midlife

In midlife, mobility training is essential for maintaining an active lifestyle, managing stress, and preventing stiffness. Exercises for this age group should target key areas that affect daily movement, helping to keep joints flexible and reduce the risk of discomfort.

Iron Crosses: This dynamic exercise targets the hips and lower back, areas that often become tight with age. By lying on your back, extending your arms, and swinging each leg across your body, iron crosses help to mobilize the spine and hips, promoting flexibility and easing lower back tension.
Couch Stretch with Mobility Focus: The couch stretch isn’t just a static hold—focus on actively engaging the glutes and gently shifting forward and backward to enhance hip mobility. This movement loosens up tight hip flexors and quadriceps, improving range of motion for lower-body activities.
Thoracic Spine Rotations: In a kneeling position or seated on the floor, rotate your upper body from side to side while keeping your lower body stable. This exercise helps improve thoracic spine mobility, which is essential for posture, reducing shoulder strain, and allowing for smoother upper-body movements.

Midlife is a great time to focus on functional fitness and long-term health goals. Setting smart fitness goals can help you stay committed and track your progress effectively.

Recommended Frequency: 2-4 times per week, integrated into both warm-up and cool-down routines.

For Seniors

For seniors, mobility training is key to maintaining independence, improving balance, and preventing falls. The focus should be on gentle, controlled movements that promote joint health, flexibility, and stability for daily activities.

Heel-to-Toe Walks: This exercise improves balance and coordination, essential for stability. Stand near a wall or use a countertop for support if needed. Slowly walk forward by placing the heel of one foot directly in front of the toes of the other foot, focusing on a steady, controlled movement. This exercise strengthens the lower legs and improves balance.

Supported Hip Hinges: Using a chair or countertop for support, practice gentle hip hinges by bending slightly forward at the hips while keeping your back straight. This exercise enhances hip mobility, which is essential for movements like bending, reaching, and walking.
Seated Thoracic Rotations: Sit upright in a chair with feet flat on the floor. Place your hand on the side of the chair and use it to help rotate your torso to the side, pausing for a couple seconds at the end range. Do this back and forth. This exercise improves mobility in the upper back, making it easier to turn and reach without straining.

Recommended Frequency: 3-5 times per week, ideally incorporated into daily routines or warm-up exercises before other activities.

Incorporating Mobility Training into Your Routine

Adding mobility exercises to your regular routine doesn’t have to be time-consuming. You can easily incorporate a few mobility drills into your warm-up or cool-down.

Tips for Consistency:

Start Small: Begin with just a few minutes of mobility exercises each day. Consistency is more important than duration.
Combine with Other Workouts: Mobility exercises can be part of your warm-up before a cardio or strength session.
Track Progress: As with any fitness activity, tracking your progress can help keep you motivated. If you’re interested in integrating mobility with a variety of workouts, explore time-saving workout tips to make the most of your exercise time.

Suggested Frequency: Aim for at least 10-15 minutes of mobility training a few times per week. Adjust based on your body’s needs and personal fitness goals.

Mobility training is an invaluable tool for people of all ages, helping to improve flexibility, prevent injuries, enhance athletic performance, and reduce pain. Whether you’re a young adult aiming for peak performance, in midlife looking to maintain an active lifestyle, or a senior focused on preserving independence, mobility exercises can keep you moving freely and comfortably.

Start incorporating mobility into your weekly routine, and experience the benefits for yourself. Your body will thank you as you move through life with greater ease, less pain, and improved function. Mobility training isn’t just about flexibility; it’s about giving yourself the freedom to live an active, fulfilling life at every stage.

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The Cardio Conundrum: HIIT vs. Steady-State, What’s Best for You?

jafreder — Wed, 05 Jul 2023 14:12:03 +0000

The Cardio Conundrum: HIIT vs. Steady-State, What's Best for You?

When it comes to cardiovascular training, there’s an ongoing debate: Is High-Intensity Interval Training (HIIT) or steady-state cardio the better choice? Each boasts a range of benefits, but what’s right for one person might not be right for another. Join me as we compare these two popular forms of exercise to help you make an informed decision.

HIIT: The Sprinter's Choice

High-Intensity Interval Training, or HIIT, involves short, intense bursts of exercise followed by brief recovery periods. These workouts can be intense, but they’re also typically quite short, often lasting less than 30 minutes.

The Benefits of HIIT

Efficiency: HIIT workouts can burn a lot of calories in a short time, making them a great choice for those with busy schedules.
Post-exercise calorie burn: The intensity of HIIT can increase your metabolic rate for hours after exercise, leading to additional calorie burn.
Promotes fat loss: Research suggests HIIT may reduce body fat more effectively than other types of exercise.
Can improve oxygen consumption: Even with shorter workouts, HIIT can improve your oxygen consumption—usually a benefit associated with longer, steady-state workouts.

The Drawbacks of HIIT

Higher risk of injury: The high intensity of HIIT can increase the risk of injury, especially if proper form is not maintained.
May be challenging for beginners: If you’re new to exercise, the intensity of HIIT workouts may be overwhelming.
Requires more recovery time: Given its intensity, HIIT calls for adequate recovery time to prevent overtraining and injury.

Steady-State Cardio: The Marathon Runner's Choice

Steady-state cardio involves maintaining a moderate intensity over a longer duration—typically 30 minutes or more. This could be running at a steady pace, cycling, or swimming. Going for a long walk can also fit into this category.

The Benefits of Steady-State Cardio

Suitable for all fitness levels: Since it involves a lower intensity, steady-state cardio can be an excellent choice for beginners or those with certain health conditions.
Promotes heart health: This type of exercise can lower blood pressure and cholesterol levels, promoting heart health.
Can aid in recovery: On days off from intense workouts, steady-state cardio can help promote active recovery.

The Drawbacks of Steady-State Cardio

Time-consuming: These workouts tend to be longer, which might not work for those with tight schedules.
Less efficient for calorie burn: Steady-state cardio burns fewer calories during the workout when compared to HIIT.
Could lead to plateaus: If you’re not varying your workouts, you may hit a fitness plateau with steady-state cardio.

Making the Choice: HIIT or Steady-State Cardio?

So, which should you choose: HIIT or steady-state cardio? The answer depends on your fitness goals, schedule, and personal preference. Both forms of exercise have their place in a well-rounded fitness routine.

Remember, whichever form of cardio you choose, recovery is essential. Adequate sleep, for example, aids in muscle recovery and overall performance. Learn more about the importance of sleep for athletes.

Also, don’t forget to remain active even on your off days. Check out these 10 ways to stay active between workouts. And most importantly, ensure your chosen form of exercise aligns with your smart fitness goals.

Choosing the right cardio exercise for you is a personal journey. It’s all about listening to your body, considering your goals, and figuring out what you enjoy. Whether you’re a sprinter or a marathoner at heart, both HIIT and steady-state cardio have their unique perks. Mix and match, switch it up, and keep your workouts exciting. Remember, the best workout is the one you’ll stick to!

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The Importance of Sleep for Athletes: Enhancing Performance and Recovery

jafreder — Thu, 01 Jun 2023 01:56:20 +0000

The Importance of Sleep for Athletes: Enhancing Performance and Recovery

Sleep is a crucial part of our lives. As individuals with busy schedules, we often overlook its importance. But, when it comes to athletes and those engaged in high-intensity physical activities, the need for quality sleep becomes even more critical.

Why Is Sleep Essential for Athletes?

When athletes train, they create micro-tears in their muscles. When we sleep, our bodies repair these micro-tears, leading to stronger and bigger muscles. This process is partly fueled by the release of growth hormone, which occurs mainly when we’re asleep. You may already know the importance of protein for muscle recovery – but did you know that your sleep could be just as vital? Learn more about the recommended protein intake for athletes.

The Impact of Sleep on Performance

Quality sleep also significantly impacts our cognitive functions, which are vital for athletes. A well-rested brain is more focused, makes better decisions, and reacts more quickly – all key factors in delivering a top athletic performance. Just like you perform certain exercises for your specific sport, ensuring good sleep hygiene can enhance your mental agility in the field.

Sleep Requirements for Athletes

While the standard advice for adults is to aim for 7-9 hours of sleep, athletes may need more. Some experts recommend athletes get 8-10 hours of sleep per night to accommodate the increased need for recovery. Remember, these are just guidelines and individual requirements can vary.

To ensure you’re getting enough sleep, consider tracking your sleep duration and quality, and note any correlations with changes in performance. It’s also essential to pay attention to your diet. Healthy meal prep and nutrition can significantly impact the quality of your sleep. For inspiration, check out these meal prep tips for athletes.

Consequences of Sleep Deprivation

Sleep deprivation can lead to decreased performance, impaired recovery, and increased risk of injury. It can also compromise the immune system, making athletes more susceptible to illness.

A case study from Andre Iguodala taken from Matthew Walker’s Book – Why We Sleep can be seen to the right. Those are some pretty significant differences if you ask me!

Improving Sleep Quality: A Game Plan

Start by setting smart fitness goals that include a target for sleep. Your smart fitness goals should encompass all aspects of your health, including adequate rest.

Hydration is also crucial. Drinking water can improve sleep quality by preventing night-time dehydration, which can cause sleep-disrupting cramps. Here’s a guide on why you should drink more water.

If you’re having trouble balancing all these aspects of athletic life, consider seeking professional help. An online coach can provide a comprehensive plan that fits your needs, which includes exercise, diet, and sleep.

Remember, as an athlete, your bedtime isn’t just downtime. It’s an essential part of your training regimen. Make the most of it to ensure you’re performing at your peak!

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Why You Should Drink More Water: A Hydration Guide for Athletes

jafreder — Wed, 24 May 2023 14:32:00 +0000

Why You Should Drink More Water: A Hydration Guide for Athletes

Hydration is crucial for everyone, but it’s especially important for athletes. You’ve likely been told to “drink more water!” countless times. But why exactly should you hydrate so diligently? In this article, we’ll dive into the benefits of drinking water, aiming to answer questions like “How much water should you drink per day?” and “What does drinking 2 liters of water do?”.

The goal is simple: to equip you with knowledge and inspire you to prioritize hydration in your daily routine. Remember, an athlete’s body is their temple, and water is an essential building block. So, let’s dive in!

Hydration and Its Impact on Athletes

Drinking an adequate amount of water each day is beneficial for your health and athletic performance. But just how much is “adequate”?

It’s a common belief that you should drink at least 2 liters of water a day, which equates to approximately half a gallon or 8 glasses. This is a decent general guideline, but the exact amount can vary based on factors like age, weight, physical activity level, and environmental conditions.

For athletes in particular, staying adequately hydrated is non-negotiable. Regular exercise and intense training sessions can cause you to lose more fluids through sweat. Replacing these lost fluids is vital to maintaining your performance and recovery.

Performance

Proper hydration improves athletic performance. When you’re well-hydrated, your body is better able to regulate its temperature, meaning you can train harder and longer. Drinking water also lubricates your joints, reducing the risk of injury during physical activity.

Recovery

Post-workout recovery is equally important. After a rigorous training session,your muscles are eager for recovery. Water plays a key role in transporting nutrients to your muscles, aiding in quicker recovery and growth.

Benefits of Drinking Water for Athletes

Now let’s delve into some specific benefits that come from drinking an ample amount of water each day.

Aids in Digestion and Nutrient Absorption

Your body needs water to digest food properly and absorb nutrients effectively. This is crucial for athletes, who often have specific dietary needs to support their performance and recovery. For example, to properly absorb protein—an essential nutrient for muscle repair and growth—you need to drink plenty of water. Check out our article on how much protein you should eat for more detailed information.

Helps Achieve Fitness Goals

Whether your goal is to run a marathon, lift a certain weight, or just stay fit, staying hydrated can help. Adequate water intake can boost your energy levels and overall performance, helping you achieve your smart fitness goals.

Promotes Healthy Skin

Regular water intake promotes skin health by keeping your skin hydrated and maintaining its elasticity. This can help prevent the skin from showing signs of aging prematurely.

Boosts Immune System

Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated thus keeps your immune system working optimally.

Facilitates Weight Management

For those athletes looking to manage their weight, water can be a helpful tool. It aids in the metabolism of stored fats and helps control feelings of hunger. If you’re interested in maintaining a balanced diet while managing your weight, our meal prep tips for athletes could come in handy.

In conclusion, drinking more water is an easy and effective way to improve your overall health and enhance your athletic performance. While the exact amount varies depending on many factors, aiming for around 2 liters a day is a good starting point. Remember, your body depends on water to function correctly, and as an athlete, your hydration needs are even higher. So, fill up that water bottle, and keep it with you throughout the day. Your body will thank you for it!

Remember, whether you’re a former athlete, a current athlete, or just a fitness enthusiast over the age of 30, we’re here to support your fitness journey. Stay tuned for more tips and advice on leading an active, healthy lifestyle.

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Meal Prep Tips For Athletes

jafreder — Wed, 26 Apr 2023 22:33:15 +0000

Meal Prep Tips for Athletes: Fuel Your Performance Like a Pro

As an athlete, you understand the importance of nutrition and how it directly impacts your performance. That’s why meal prep is an essential skill to up your game in the gym or on the field. In this article, we’ll share meal prep tips for athletes to optimize your nutrition, save time, and boost your performance. Let’s get started!

The Importance of Meal Prep for Athletes

Meal prep ensures you’re getting the right nutrients at the right times. Proper nutrition is crucial for optimal performance, and when you’re training hard, you need to fuel your body with quality ingredients. Meal prepping makes it easy to have healthy, well-balanced meals ready when you need them. Plus, it saves you time, so you can spend more of your day breaking through workout plateaus instead of cooking from scratch.

Meal Prep Basics: What to Include in Your Meals

Protein Powerhouses

As an athlete, you need plenty of protein to support muscle growth and repair. To ensure you’re getting enough, check out our article on how much protein you should eat. Some great protein sources for athletes include:

Lean meats (e.g., chicken, turkey, lean beef)
Fish (e.g., salmon, tuna)
Eggs
Dairy (e.g., Greek yogurt, cottage cheese)
Plant-based proteins (e.g., tofu, tempeh, legumes)

Complex Carbohydrates

Complex carbs are essential for providing the energy you need to power through your workouts. They also aid in muscle recovery and help keep you feeling full. Opt for whole grains, legumes, and starchy vegetables like sweet potatoes and quinoa.

Healthy Fats

Don’t shy away from healthy fats! They provide long-lasting energy, support brain function, and help your body absorb fat-soluble vitamins. Some great sources include avocados, nuts, seeds, and olive oil

Fruits and Vegetables

Fruits and veggies are a must for any meal plan. They’re packed with vitamins, minerals, and antioxidants that support overall health and athletic performance. Aim for a variety of colors to get the full spectrum of nutrients.

Tips for Successful Meal Prep

Now that you know what to include in your meals, let’s go over some tips to make your meal prep process as smooth and efficient as possible.

Plan Ahead: Before you hit the grocery store, plan out your meals for the week. This helps ensure you have all the ingredients you need and prevents food waste.
Batch Cook: Prepare multiple servings of staple foods like grains, proteins, and veggies to mix and match throughout the week. This saves time and makes it easy to throw together balanced meals.
Use Time-Saving Equipment: Invest in time-saving kitchen gadgets like a slow cooker, pressure cooker, or air fryer to make your meal prep more efficient.
Freeze Extras: If you’ve made too much food, don’t let it go to waste! Store leftovers in the freezer for a quick and easy meal when you’re short on time.
Keep It Simple: You don’t need to make elaborate meals every day. Stick to simple, easy-to-prep recipes that you can customize with different spices and sauces for variety.

Athlete-Friendly Meal Prep Recipes

Looking for inspiration? Here are some athlete-friendly meal prep recipes to get you started:

Beef and Broccoli Stir-Fry: This classic combo is a nutrient-dense option that’s easy to customize with your favorite seasonings.
Chickpea, Sweet Potato, and Spinach Curry: This hearty meal provides plenty of protein and slow-digesting carbs to keep you full and energized.
Salmon, Potato, and Asparagus Bake Tray: Packed with healthy fats and complex carbs, this dish is perfect for post-workout recovery.
Egg, Broccoli, and Ham Muffins: Prepare these protein-packed muffins for a quick and easy breakfast on-the-go.
Green and Black Bean Tuna Salad: Layer your favorite greens, lean protein, and colorful veggies for a convenient, portable lunch.

Staying on Track with Meal Prep While Traveling

Traveling can make it challenging to stick to your meal prep routine, but don’t worry! We’ve got you covered with tips and tricks for staying active and fit while traveling. With a little planning and creativity, you can stay on track with your nutrition goals even when you’re on the go.

Balancing Fitness and Nutrition

Remember, proper nutrition is just one aspect of a well-rounded fitness regimen. Incorporate exercises that target specific muscle groups and improve performance in your chosen sport. For example, if you’re an athlete looking to enhance your game, check out these 4 exercises you should be doing.

Meal prep is an essential skill for athletes looking to optimize their performance and overall health. By planning ahead, incorporating a balance of nutrients, and following our tips, you’ll be well on your way to crushing your goals. Don’t forget to check out our time-saving workout tips to help you maximize your training sessions and make the most of your meal prep efforts.

Happy prepping, and here’s to your success!

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How much protein should you eat?

jafreder — Mon, 17 Jul 2017 00:40:39 +0000

How much protein should you eat?

Ensuring you eat enough protein every day will do wonders for your overall health, but just how much protein should you eat? The bare minimum for generally healthy, sedentary adults is 0.8g of protein per kg of body mass. To figure out your bare minimum, take your weight in pounds and divide it by 2.2, then multiply that number by 0.8.

For a 150lb person, this translates to 55g of protein per day.

However, protein is involved in a number of different bodily functions including the repair and rebuilding of tissues, hormones, and our immune system. So the amount of protein required can go up when we:

Train hard or have a physically demanding job.
Are injured or sick.
If we are losing protein for some other reason – like poor digestion or chronic physical stress.

In addition, increasing your protein intake when trying to lose fat will help reduce lean mass lost and can help keep you feeling full longer. Here’s two studies displaying those claims – increased protein in athletes during weight loss, higher protein preserves lean mass with weight loss in women.

For physically active people, the International Society of Sports Nutrition recommends 1.4-2.0g of protein per kg of body mass, while the American College of Sports Medicine and Academy of Nutrition and Dietetics recommends 1.2-1.7g of protein per kg of body mass.

What this boils down to:

If you are an athlete or very active person attempting to lose fat while maintaining lean muscle mass, you should aim to consume 1.7-2.2g/kg of body mass per day.
If you are trying to lose fat and maintain lean mass and are moderately active, you should aim for 1.2-1.7g/kg of body mass per day.
If you are sedentary and don’t want to change your body composition, you should aim for at least 0.8g/kg of body mass per day.

We probably don’t need more than 2.2g/kg of body mass daily. Though higher levels of protein can be safe, it’s not necessarily advisable to be above 2.2g/kg on a regular basis for the average person.

Remember to do your best to meet your protein needs with real, whole, less-processed foods first, and then supplement if necessary. Protein is found in a large number of foods and since we cannot store it in the same way fats and carbohydrates are, it is important to consume enough daily. Here’s a list of some common high protein foods.

Leave a comment below with any questions!

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Play a Sport? Here’s 4 Exercises You Should Be Doing

jafreder — Mon, 20 Feb 2017 00:43:30 +0000

4 Exercises To Do If You Play Sports

Here are 4 of the many exercises that anyone who plays a sport at any level should have in their training regime. These exercises have been chosen because of their carryover to athletic movements and for their injury prevention benefits. See how many of these you already do!

1. Bulgarian Split Squat:

This challenging and highly functional movement improves your balance and strength. Since it’s a unilateral movement (one limb) you are training the muscles in your leg similar to how you will be using them when playing. Basically if your sport requires you to run, you should be doing this exercise.

Be sure to start out with just your body weight at first and progress using dumbbells, kettlebells, or a barbell. If you have never done any single leg work before, I suggest performing a regular split squat for a couple weeks before giving this a go.

2. Chin Up/Pull Up:

This is one of the kings of vertical pulling movements. Having a strong back is important in injury prevention, especially in the shoulders. People often put too much emphasis on the push movements and forget to give their back some love.

Once you have mastered body weight pull ups, further increase your strength by doing loaded pull ups with a weight vest or belt. If you aren’t able to do a chin up yet, I suggest you do just the negative portion in a slow, controlled effort. Another option is lat pull-downs until you have the required strength.

3. Single Leg Deadlift:

Here’s a great unilateral movement (one limb) that develops the posterior chain (hamstrings, glutes, and long adductors) and enhances balance. This safe, challenging, and very beneficial exercise will help make sure you don’t pull your hamstring during that quick burst. It will also help you pack on muscle in your glutes and hamstrings very effectively.

Keep the weight relatively light until you’ve got a good grasp on the hinge mechanics and your balance holds steady. Once you’ve mastered it, feel free to see just how strong you can get with these. You won’t regret it.

4. Ab Wheel Rollout:

This is easily my favorite core exercise. The ab wheel rollout develops the ability of your anterior core to prevent your lower back from extending. Basically what that means is a strong core will help keep your low back healthy.

This is a challenging exercise that I recommend doing only after you can perform a proper full plank for a minimum of 30s, preferably being able to hold for 60s. Start gradually and eventually you’ll be extending all the way out.

Work these exercises into your training program and you will reap the benefits.

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