Archive | Workout

Building a High Intensity Training Workout Routine

As a high intensity training coach for strength athletes I often, and sometimes on a daily basis, get questions about how to build a workout routine, how to advance a workout routine or what the next step is in reaching individual potential. I always keep it simple stupid using the basic theory of HIT.

I wish I could say it is just experience that allows me to answer these questions but it is actually a combination of critical thinking, experience and an understanding of how people around us including athletes, differ… based on their genetic makeup. What I am saying is that although high intensity strength training is probably the most effective training ever, because of it’s efficiency and the way our bodies are designed, we still all have different genetic fingerprints and in applying the theory of high intensity training properly, is the key to the puzzle.

It is no secret that we are all genetically different, from our fingerprints to the individual differences that make us up. If you look at color we have albinos at one end of the spectrum and Negros at the other. This difference also is directly related to tolerance to sun light where an albino can tolerate very little volume of sunlight where as a Negro can tolerate much more. These are genetics! Same applies to muscles, height, IQ and a list of others.

Same can be said for tolerance to exercise, although we are physiologically the same we are genetically different. This is the reason when I build an exercise routine I customize it to the individual using it. There is no One Size Fits All totally!

In saying there is no one size fits all, there are exercises that are very effective which turn on the growth mechanism of the entire body. These exercises are what I call the big exercises such as deadlifts, squats, rows, high pulls, dips, bench presses and their alternatives. When building any workout, I use a cross hatch of these exercises, based on the person’s goals and augment these exercises with other effective but less stressful exercises. By using the thermometer of volume and frequency to adhere with brief and infrequent workouts, I ask a number of questions to get a read of what their genetic makeup might be. This might include:

o What they feel their weaknesses are

o What their rate of progress has been for the past 3 months

o What their energy levels are at the moment

o What their current workout frequency is

o What level of intensity are they applying

o What their diet is like and what do they tend to eat

o What is their body fat percentage at the moment

o How long have they been training

o What training have they been initiating; high volume or high intensity

o Do they include aerobics or cardio training and why

These are just a few. In asking these questions I am painting a picture of who they are genetically, and the road they have traveled, to get to the point of where they are presently. If they are searching out a workout routine and find me, in most cases, the way they have approached their goals has been unsuccessful. What I find in many cases is that they are floundering. They have gone months and years without meaningful progress due to two things.

1- Not cooperating with their genetics

2- Not applying properly, the Theory of High Intensity Training, which stated simply is that exercise must be intense, brief and infrequent.

It is no secret that you can train either hard or long but you can’t train hard and long. The theory of HIT indicates quite simply this…

1- You must stimulate muscular growth with an intense contraction i.e. going to failure or beyond…

2- Your training must be brief as to

3- Allow the body to not only compensate but overcompensate or adapt to that stimulation.

Did you know that you can increase your strength beyond 300% however your ability to recover may increase on 50%?

The body only requires you to stimulate an adaptive response once, not over and over again and because any more than is minimally required takes away from the growth and recovery process and since the body systemically recovers, then whatever is left over goes into overcompensation, laying down muscle… then your training must be brief and infrequent. And all this hinges on one thing… genetics!

I find…

A properly designed program, including one for bodybuilders is really a strength program because muscle and strength are relative.

This means that it is necessary to do only what is minimally required to stimulate an increase. Any more than what is minimally required is overtraining! This means only one set per exercise… remember, you do not have to stimulate a response over and over again. Your goal is not to do more work, leave that to the distance runners!

There is also no reason to do a number of sets and alter rep range, every rep up until the last almost impossible rep performed that turns on the growth mechanism of the body is nothing more than a warm up.

The higher the rep range, the less stressful due to the weight being employed.

Big basic exercises, as previously mentioned, should be the core of your workout routine augmented with smaller exercises like curls, laterals, pull downs, triceps extension etc if necessary.

All big basic exercises do not have to be done in each workout, rather, performing just one or sometimes two per workout is plenty along with one or two smaller exercises.

In a split routine you can have up to 4 or more split workouts with rest days between each while experiencing amazing progress. You will not loose size but gain!

Rest days in general range most effectively between 4 days all the way to 14 days, based on genetics and the level of the trainee. A very advanced trainee who can generate very intense contractions thus strength may need 7+ days of rest as would a less experienced trainee who has a low tolerance to intense exercise. Both will advance, yet at different rates.

Advanced athletes require more intense contractions to advance, along with longer rest times. Higher stress intensity techniques are required and work very well in all exercises if managed properly.

Both beginners and advanced athletes require big core basic exercises to turn on the systemic growth process of the body.

Tracking progress means tracking your strength gains. You will either gain reps or strength or both which will result at a future point as a muscular bodyweight gain.

Diet plays a major role in performance, progress and recovery. There must be quality cement in place to build the house. Macro-nutrient manipulation in many cases is very beneficial, allowing the bodies natural systems to be used most efficiently. Processed anything should be limited.

Remember, you grow outside the gym not in it! It is an ends to a means. Use these factors when building your H I T workout routine and watch your progress speed along to reaching your genetic potential.

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Learn How to Dunk or 10 Ways to Improve Your Vertical Jump

Let’s be blunt about it: if you play basketball, there’s two leagues of people – those who can dunk, and those who cannot. Although you might think it’s just a question of height, this is not at all the case. Of course, being tall helps, but even average height people – 5ft 9 or 5ft 10 – can learn to perform amazing dunks. How? It’s obvious – by improving their vertical jump. Now, there is a lot of ways to skin the jumping cat, but not all are equally effective (and some can actually be rather dangerous). I’ve put together a collection of tips and tricks that helped me improve my vertical jump from near nothing (after knee surgery on my jump leg and rehabilitation) to over 30 inches within 9 months.

Tip 10) Always warm up before exercise. Trying to push your muscles to the max without warming up appropriately before (with light exercises such as running up or down stairs, or jumping with a jumprope) is a bad idea and can easily lead to strains and other problems.

Tip 9) A basic jumping exercise is the squat with weight. While standing, slowly bend your knees with your back straight. Go down pretty low (you shouldn’t feel any pain or be uncomfortable), then slowly go back up. Doing this slow is key for building up quad muscle volume and power. Start without weights and increase difficulty by gradually raising the number of repetitions. People with major jumping power can easily do 100+ such squats. If you hold a weight such a dumbbell or barbell, hold it behind your head,

in one vertical line with your spine.

Tip 8) Separate weight training days from speed/plyometric days. Medical studies have shown that mixing these different types of exercises is actually bad for the results.

Tip 7) Use jumping rope. Although sometimes shunned as “uncool”, it is the basic plyometric exercise and one of the best ways to improve the explosiveness and power of your legs.

Tip 6) Never relax and let go during your waking time. During my rehab, I was hell-bent on getting my leg back to the same power level as before, and beyond that. I didn’t just exercise every day – I did it nearly

permanently. Of course, you can’t do heavy squats or plyometrics all the time because your legs can just do so much until they tire. However, even little things like walking toe-heel style instead of flat-footed, standing on half-bent legs while doing household stuff, or playing with your quads and calves while

sitting, are very effective when done regularly over a long period of time.

Tip 5) Calf exercise. It’s not only the big upper leg muscle groups that determine your total jump height. Powerful calves can easily add another couple of inches that you may be missing for a resounding dunk. The basic calf exercise is toe raises: stand upright, raise on your toes, go down, and repeat it 50-100 times. When your calves feel hot and burning, it’s time to make a break. A somewhat better variation is: stand on some stable horizontal ledge only with your toes and front part of the foot. Hold yourself at something with your hand. Go down with your heels about 30-45 degrees below the ledge, then push up until you are on your toes. Repeat as many times as you need to tire your calves. Again, key is slow and steady. Don’t pump up and down. It may be easier, but the effect is nowhere near the same.

Tip 4) Don’t overwork your leg muscles. Our muscles grow best when subjected to a cycle-wise load: a heavy workout, then a day of rest or just light exercise. To push your maximum jumping ability, you need

the large leg muscles to perform at their peak (and beyond). When overworked, they are unable to deliver that performance, and your jump does not improve despite exercising. A sign of overworking is when your leg muscles ache or burn.

Tip 3) Don’t just jump mindlessly. Focus on jumping completely. With every jump, aim to leap as high as you can. Scientific tests have shown that persistent focus on a physical activity improves the results by 10-20% on average.

Tip 2) Don’t expect results too soon, and never give up. I know several guys who bought expensive plyometric programs or jumpsoles expecting some kind of miracle within a few days. There’s no such thing

though, so once they didn’t see the quick results, their determination sizzled away and their jumpsoles would sit gathering dust. Although there are good programs around, there’s no miracles. The only thing that will radically improve your vertical is tenacity. Exercise a lot. Regularly. Make it your habit. Do it for months. Then – and only then – the really impressive results will come.

Tip 1) Plyometric exercise. You may have heard the word. Basically it stands for making a muscle contract immediately following relaxation, and repeating it many times. Applied to jumping in a basic case, it means that you jump, go down in the knees when you land relaxing your muscles, and immediately jump up again from the crouched position. This is tiring as hell, and for a reason – it puts the maximum stress on the

large leg muscles. If you are not used to it, your legs will probably ache after a few dozen repetitions. However, nothing beats this kind of exercise if you want to improve your jump quickly.

These tips should already get you underway, but they are just the tip of the iceberg. There’s a bunch of other highly effective, yet not so widely known techniques on quickly improving your vertical. Check out

http://www.howtodunk.org for a lot more effective, hands-on info on learning to dunk.

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The 7 Step Plan To Get Sexy Six Pack Abs In 21 Days

Trying to get those sexy six pack abs? In this article, I’m going to give you the 7 step plan to get sexy six pack abs in 21 days.

Step 1:

Are you ready? Are you willing to commit and never quit? If not, do not read on. In order to get six pack abs, a lean muscular body, and lose weight, you must be willing to commit…for life, not just a few days, weeks, or months. That is the first step to losing weight, improving your health and getting a great body. Ever so often do we all speak about something we want to accomplish, but never do what it takes to succeed.

Step 2:

Water. You have to drink plenty of water if you want to form your body into a lean, muscular, fat-less sculpture with ripped six pack abs. Your body needs water to build lean muscle and burn fat. Drink ice cold water as an added benefit since your body will burn fat to warm the water to body temperature.

Step 3:

Sleep. Getting 7-9 hours of sleep EVERY night is very important for not just burning off fat and losing weight, but also your overall health. I know most of us want to see that favorite TV show/movie, etc., which is more than likely the #1 reason people do not go to bed at a reasonable time, but you’re going to have to weigh your options here: watch The Late Night Show or Get a Sexy Beach Body??

Step 4:

Weight Training. Cardio alone is not going to do it. You can not burn fat, lose weight, and sculpt a lean body by simply just doing cardio. You have to do some form of weight training. Building muscle will give your metabolism a rocket boost. Make sure that within 15 – 30 minutes after your workout, you have some form of protein to help in restoring your worked muscles.

Step 5:

Rest. I’m not talking about sleep here. I’m talking about resting your body after weight training. Over working your muscles will do more damage than good. The way I workout is that I work a specific body part on each day, therefore giving that particular muscle a full 7 days rest. For example: On Mondays, I work my legs, on Tuesday, I work my shoulders, on Wednesday, I work my back, on Thursday, I work my arms, and on Friday, I work my chest.

Step 6:

Eat a lot. Did I catch you off guard? What I mean is to eat several small meals through out the day instead of the usual 3 course. Doing this will increase your metabolism, which will ultimately lead to burning off a lot of fat, and ultimately sculpt those sexy six pack abs you want. Make sure that the foods you eat are nutrient rich, high in fiber, and high in protein.

Step 7:

The obvious and most popular step – do ab exercises. Although this is the most popular step, it’s also the most mis-understood. Why? Well, most think that by simply just doing this step will burn off belly fat and get you those killer abs. Sorry. You must do the previous steps along with step 7 in order to really reap the reward…sexy six pack abs. There are billions of different machines, etc. out there promising hot six pack abs. Doing traditional exercises, from my own and other peoples research, will sculpt six pack abs faster than any device. It’s simple. Crunches, side crunches, leg raises….it doesn’t get any more simple than that. However, the one misconception, which ultimately leads to lack of results, is quantity. Just by doing a lot of crunches doesn’t necessarily mean you’ll get killer abs. The way you will sculpt abs quickly is by doing slow concentrated (squeeze your abdominal muscles at the positive point of the repetition – which is when you lift up) repetitions (reps).

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Your Guide To Horse Betting Etiquette

Is there such a thing as horse betting etiquette? Yes there most definitely is. While you may see chaos at the betting windows with 2 minutes to post time, there is a dynamic at work.

Here are 5 important items you need to know when you are betting horses at the racetrack:

1.) Always know what you are going to bet BEFORE you get to the teller. The absolute worst thing you can do is handicap at the window with little time to post and hemming and hawing while people behind you get shut out of their wagers.

2.) Know what the bets are called BEFORE you get to the window. They have programs at the racetrack specifically designed to tell you what bets are, how to call them out, and how much they cost. Don’t waste the teller’s time – they are there to collect wagers, not go over the history of racing with you. That’s how their performance is judged. While they may smile on the outside, they are definitely not smiling inside.

3.) NEVER go to the window with little time to post to cash a ticket. Wait until after the gate bell rings and people place their bets. Getting someone shut out of a wager while you have no intent on betting the upcoming race is a BIG no-no. This is a recipe for getting a knuckle sandwich.

4.) Have your money ready. Don’t be like the elderly lady at the grocery check out and start counting out change with 1 minute to post time while you have a line of people behind you.

Be aware of others.

5.) Never be intimidated by the guy behind you huffing and puffing and mumbling nasty things while you are trying to get your bets in. This only applies if you are not doing any of the above no-no’s, too bad for him. Maintain your cool and get your wagers in.

So there you have it. This is a brief but important lesson in racetrack horse betting etiquette that will make everyone’s day at the races a much more pleasant experience. Win. Or lose.

Oh, these rules apply to off-track betting, satellite betting and wherever you are waiting in line to get your bets down. The bottom line is, be civilized and remember the golden rule.

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Hardgainer Workout – 3 Simple Tips to Crush Your Skinny Genes and Gain Massive Muscle

It is not very rare for ectomorpic individuals also known as “hardgainers” to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.

In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.

Rest more Lift Less

It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph’s body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.

Compound Exercises are Key

This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:

-Bench Press

-Squats

-Clean and Press

-Skull Crushers

-Barbell Curl

-Military Press

-Dips

-Deadlifts

Longer Time under Tension = More Muscle Gains

With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:

-Supersets

-Half Reps

-Assisted Reps

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Male Orgasm Tips – How to Make Your Penis Bigger and Intensify Orgasm at Any Age!

It’s not fair. Whenever there’s a sex advice from experts, the spotlight is on women’s pleasure and how to drive them wild in sex. What about us men? Listen, it’s time to be selfish and concentrate on your needs. In this article, I am going to reveal how you can enhance the big “O” and make your penis bigger.

#1. Kegel exercise: Kegel exercise is designed to improve sexual stamina and delay ejaculation. It is a series of exercise consist of contracting and relaxing your PC muscle. To begin with, locate your PC muscle by controlling urination. Next, squeeze your PC muscle for 5 seconds, then release slowly. Do 25 repetitions, 2 times a day.

#2. Proper diet: Believe it or not, diet plays important role in the quality of your erection and orgasm. When you are sexually aroused, there will be surge in blood flowing to penis chamber to create erection. The intensity of orgasm and erection size depends on how much blood your penis can “capture”. Thus, to ensure maximum sexual pleasure, your blood vessel and arteries have to be as “unclogged” as possible to ensure smooth blood flow to penis. It’s precisely why most overweight men have difficulties to have erection. On the other hand, if you keep a healthy lifestyle consists of fat-free diet and consistent workouts; it will dramatically enhance your sexual pleasure.

#3. Prostate massage: prostate is also known as male’s G-spot. When prostate is stimulated, it will trigger explosive multiple orgasms. You can conduct prostate massage alone of with helps from your partner. Here’s how: slowly slide finger inside rectum to locate prostate gland. Prostate gland is a walnut like lump located near base of penis. Once prostate gland is located, gently press against it in consistent motion and tempo until you ejaculate.

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A Fun Running Workout? Try The Photo Scavenger Hunt – As an Individual Or With a Running Group!

What exactly is, “The Photo Scavenger Hunt?” Well, simply put, you run around your town finding different things to take pictures of. You set a specific amount of time to run, and take as many pictures you can find on your scavenger hunt list.

I am a cross country and track coach. Every season we do this workout as an easy run. We break the team up into groups of five to eight runners. Each group gets a disposable camera. The group then gets a list of items that they need to take a picture of. The only catch with taking a photo is your entire group, minus the camera person, must be in the photo. That way we know that every runner from each group was at each location.

This workout works for individuals too. Just grab the camera, get a list of things to take photos of, and head on out the door. Make sure you set a specific time limit, so you don’t waste time searching for one thing too long. The idea is to get as many things as possible in a short amount of time. It is almost like running a bunch of mixed distance intervals with short recovery.

Here is an example list of items that we used for the past seasons cross country photo scavenger hunt. They were given 45 minutes to try and get as many pictures of these items. Now some things are picked specifically for the distance they need to run to get them. Smarter groups will plan their route so they can cover the least amount of ground and maximize the number of pictures taken.

1. By a restaurant.

2. With a stranger.

3. By some water.

4. In the woods.

5. Help pump some gas.

6. By a church.

7. On some swings.

8. Doing your favorite stretch.

9. By the water tower.

10. By your favorite car.

11. Doing yard work.

12. Helping a citizen cross the road.

13. By the railroad tracks.

14. On the football field.

15. By an ugly car.

Now, some of these locations are more than one mile from where we start. If our runners planned ahead, they could make a complete loop of five miles and cover each item on the list. This makes for a nine minute mile pace. Now add in the fact that you have to stop for the picture. You end up with a fun, yet somewhat challenging workout.

I never saw a group of kids get so excited to run before I did this. They asked to do it every week. I told them that it is quite expensive for the whole team to do this. Our bill was just under $100 for eight disposable cameras and then development of the pictures.

So there you have it. A true “fun” run. I am going to develop one on my own for training this summer. The world seems a lot brighter and more exciting when you have to look for certain things. It makes running fun and fresh, even for an old running veteran like me. Try it out. I bet you’ll like it.

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Weight Loss With Tony Gazelle Elliptical – Possible If You Don’t Make This 1 Mistake

You’ve probably seen it on tv a bunch of times… Tony Little and his Elliptical machine called the Gazelle. So is weight loss possible with this thing? Yes, but…

First, let me say that I love elliptical machines. I think they’re way better than treadmills because they’re so easy on the joints and ligaments. Using an elliptical machine allows you to have a great low impact workout.

Second, the Gazelle would make a perfect addition to anyone who works out at home.

Now, the problem with most cardio machines such as this has to do with how they’re used, not the machines. About 98% of people make this mistake too.

So what is it?

Simply put, most people do “steady state” cardio. What that means is they do long, slow to moderate paced sessions of over 30 minutes in a row.

Well, that’s just not the most efficient way to burn fat.

A better way to use the Gazelle for weight loss is to do HIIT… which is short for high intensity interval training.

Here’s an example of how you can do it.

Using the Gazelle… get on it and start going at a slow to moderate pace for 15-20 seconds. Easy enough. Ok, now after you’re done with that, go all out… really intense… as fast as you can go. Do this for just 10 seconds.

Great! What just happened was you did your first interval. Now keep repeating that cycle for 6-10 minutes. Then get off the machine and rest… and get a drink of water.

What’s awesome about HIIT is that it’s quick and burns more fat than plain old jogging. The reason why it burns more calories and fat is because of what is called an “afterburn”. What that means is your body (after it’s done with a HIIT session) is in a hyper fat loss state.

It’s at an elevated level of fat burning. But the great part is, it stays at this elevated fat burning mode for about 18 hours after a HIIT session. That equals massive amounts of fat loss compared to jogging or walking… because once you’re done jogging, you’re done burning fat. No afterburn.

So… weight loss with the Tony Gazelle elliptical is definitely possible if you don’t make that 1 mistake. So give it a try. It’s a great piece of equipment.

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When on Final Approach to Land, Learn How to Work Out a Cross Wind Component in Seconds

When coming in to land can be difficult to work out the cross wind component rapidly. There are 2 quick methods I know to be able to do this and when you understand them choose the one that suits you best.

The first one is known as the clock code and with it you assume that any wind that is more than 60 degrees off the runway heading is a full strength cross wind. So if landing on say runway 27 which is 270 degrees from North, then if the wind direction is less than 210 or more than 330 degrees, whatever the strength is it is regarded as full cross wind. So if the wind is say 200 at 15 knots then it is a 15 knots cross wind.

Now to work out how much of a cross wind there is between these 60 degrees either side of the runway heading you imagine that the number of degrees off the heading are the numbers of minutes round a clock face. Then imagine how far round the clock face that is, and that proportion round the clock face is the proportion of the wind strength.

So if the wind is 20 degrees off the heading, say for example 290 at 30 knots, then 20 minutes is one third of the way round the clock face, so the cross wind component is one third of 30 knots which is 10 knots.

If the runway is 03 which is 030 degrees, and the wind is 070 at 20 knots, this is 40 degrees off the runway heading, and 40 minutes round the clock face is nearly nearly three quarters of the way round the clock face so the cross wind is three quarters of 20 or 15 knots.

As wind constantly varies in strength and direction, then you do not need to be highly accurate with your calculation. If the wind is roughly 30 degrees off, it is half strength so roughly half the wind strength is the cross wind component. 45 degrees off is 3/4 of the strength of the wind and 60 degrees or more full strength.

Another easy way to work out cross wind and head wind component is using this simple mathematical formula.

For calculating cross wind. If the wind it 30 degrees off the nose it is.5 the wind strength, 45 degrees off.7 the wind strength, 60 degrees off it is.9 the wind strength, and if 90 degrees of then obviously it is full strength. This also applies on cross country flights, and for working out the cross wind component when coming in to land.

If for example when coming in to land the wind is 60 degrees off the runway heading it is.9 times the wind strength, so using simple arithmetic on a 20 knot wind just multiply 9 by 2 which is 18 knots. For a wind of 30 knots and 45 degrees off the runway heading the calculation is 3 X 7 which is 21 cross wind component. If like me you learned your multiplication tables as a child, this is easy.

If you reverse the formula, you can use it to work out head wind or tail wind component as well. So if the wind is directly towards you, it is full strength, if 30 degrees off it is .9 of full strength, 45 degrees off .7 of full strength, and 60 degrees off it will be half strength.

If it is 90 degrees off then there is no head or tail wind component. However bear in mind that any strong wind will be affecting the aircraft by drifting and turning into wind will in effect mean that you have to fly a longer track than a straight line so it will always slow you down. The stronger the wind the more time your journey will take.

If the wind is coming from behind you, then the same proportions can be applied to work out the tail wind component, so if it is 30 degrees off your tail, it is.9 of the strength of the wind and so on.

For working out a diversion, you can apply this percentage to your airspeed to get the ground speed, and then to work out drift interpolate the following formula as well. The formula is that at 120 knots airspeed, half the cross wind component is drift. But most light aircraft fly a bit slower than this, and so the drift is greater. So if you are flying at 90 knots then your drift would be 25% more than half the drift as 90 knots is 75% of 120 knots, so you add the difference to the drift.

This method can be used to quickly calculate heading and ground speed if a diversion is necessary, or if you want to check your calculations after using a computer to plan your journey.

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Tips For Enhancing Sexual Intercourse

From a strict biological point of view, sexual intercourse, or coitus, refers to the insertion of the male’s penis into the female’s vagina for the purpose of reproduction. Sexual intercourse has traditionally been viewed as the natural endpoint of all sexual contact between a man and a woman.

However, today, the term has been broadened to include but not limited to vaginal intercourse (involving vaginal penetration by the penis, resulting in possible male ejaculation and female orgasm) and oral intercourse (involving oral caress of the genitalia – male or female). It has equally been broadened to include a wider range of behaviors and a wider set of motivations and intentions – not just reproduction.

The joys of sexual intercourse for both sexes is among the most intimate behaviors possible between two people, and, for many people, it is also one of the most intense physical stimulation that induces a sense of intimacy and closeness that is pleasurable and emotionally satisfying like no other. Even women who do not achieve orgasm during intercourse usually enjoy the feeling of having their partner inside them.

However, equating sex with intercourse has the disadvantage of causing people, especially men, to rush through everything they consider “preliminary”. This also puts a lot of pressure on man to have an erection and on the woman to reach orgasm through intercourse. Howbeit, men and women can enjoy intercourse a lot more if they take the pressure off, and view it as one of many ways to make love. They should view the whole sexual act not as an all-night marathon of thrusting, but as a time to explore the many wonders of this most sensual, soulful and blissful intimate experience to a point where they feel real deep sexual connection that feels complete.

Among other ways to make your sexual intercourse more gratifying and satisfying for you and your partner, the following are some great tips for enhancing your sexual intercourse.

Pay Attention to Each Other’s Body

Avoid rushing into sex with immediate focus of attention on the genitalia. Rather, take it slowly, compliment, spoil and learn to massage each other. Linger on each other’s body with gentle strokes, caresses and nibbles. Make certain that your partner knows that you find him/her attractive and wanted thus creating a certain level of comfort and trust. Kissing during intercourse also heightens the connection and pleasure, making you both more likely to reach climax. Incorporate some great foreplay using plenty of lubrication.

Add Novelty to your Sexual Intercourse

Any act, no matter how pleasurable and satisfying, can grow dull through repetition. The antidote to this is to add a generous pinch of anticipation, suspense and surprise in ways that express your evolving sexual style and unique personality in spicing up your sexual relationship.

Avoid Mechanical Performance

Needless to say, the main movement of intercourse will always be the thrusting in and out. However the pattern adopted by most men during sexual intercourse often leave their partners experiencing pain or discomfort instead of pleasure, and a general disinterest in future sexual intercourse. A generality of men once in a woman simply just begin thrusting in a rapid and vigorous manner with even strokes. Rather, a man should start slowly, very slowly, and build the tempo as he alternates deep strokes with shallow ones.

Varied Speed and Rhythm of Thrust

Slow down, and then speed up. Then slow down again. Varying the thrusting speed, while a man makes different moves with his hip – wiggling and cycling – prolongs and intensifies the experience. These movements can help a man uncover his partner’s hot spots as a woman has different areas of vaginal entry with specific pressure sensitivities. The motions that really work best are the pelvic rocking and slow circular movements. This is because the pelvic grind helps in stimulating a woman’s clitoris.

Alternate your Positions

Sexual gymnastics can often be distracting. The biggest determining factor for choosing a sexual position should be the preference of both partners. Asking a lady to take control of the show by getting on top – after probably starting out with the missionary style – changes the coital dynamics. The sensations are different, again prolonging the lovemaking.

However constant changes in position can reduce the overall sexual excitement. Partners should explore various positions and integrate them into their sexual activity by choosing those both consider as more comfortable and that work best.

Practice Kegel Exercises

The pubococcygeal (PC) muscles, possessed by both men and women, can like any other muscle be exercised and if toned, enhance orgasm and sexual enjoyment. Well toned PC muscles naturally translates into greater orgasmic intensity, better control over how soon climax is reached, and increase in the time a man can maintain an erection. Holding and releasing your urine once it starts is an easy way to identify the PC muscles and practice kegel exercises.

A woman can practice kegel exercises to help her maintain vaginal tone and function. For a woman, kegel exercises will strengthen her pelvic floor and recreate tightness she might have lost due to childbirth, age or other factors. Generally, when a man tightens his PC muscles, his penis will jump up and down. A good male exercise is placing a washcloth on the erect penis and doing penis lift-ups.

Practice Delaying Techniques

For women on the whole, the longer sex takes, the better it feels as arousal is allowed to build gradually. However, most men occasionally have poor or tardy erections and many suffer from premature ejaculation.

To help a man maintain and sustain an erection for better sexual intercourse, practicing delay techniques such as the squeeze technique (where when a man feels he is about to ejaculate, he or his partner squeezes the penis just below the head); start-and-stop (where a man stops thrusting once ejaculation is imminent and resumes when the tension reduces); and through tensing (where he tenses the muscles at the base of the penis once ejaculation is imminent).

Touch the Clitoris during Intercourse

To some women, a man’s hand or mouth on their genitals can be more intimate than sexual intercourse. However, for most women, needing extra stimulation during intercourse is perfectly normal and the best is stimulation of her clitoris during intercourse.

Positions that allow a woman’s clitoris to be stimulated as her partner thrusts are good for her in achieving an orgasm. A position whereby she’s in control often provides her with the most direct stimulation. A woman can be encouraged to masturbate herself during intercourse or her partner can do it for her, using the techniques she would use.

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