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Health & Fitness

OnFitness March/April 2019

OnFitness® magazine is for men and women who are passionate about achieving optimal health and fitness. Our editions are packed full of valuable information from authorities on fitness, health and nutrition.

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United States
Publisher Consultant, Inc.
6 Issues

in this issue

3 min.
swat fuel isonamission

SWAT Fuel is a science-based supplement line to support occupational athletes. The combat physiology behind creator Dr. Dan Olesnicky, M.D.’s, products, is fighting the biological time cells in our bodies (telomeres). This comprehensive line of popular sports nutrition supplements; originally developed to provide energy and endurance to military, law enforcement, and shift workers, efficiently provides the nutrients that our bodies need for optimal performance, while using and maintaining energy. The occupational athlete is an individual required to physically perform at the level of an athlete during their job. Physically demanding occupations, such as the police force, military, fire fighters, nursing, can often place the body under extreme stress. Obviously, this ongoing stress can accelerate the deterioration of the body internally, along with the visible signs of aging we see externally, thus…

5 min.
train outof thebox

Strength training can become a monotonous activity at times, you get tired of the same workout you’ve been doing for months, or maybe even years. Your body needs variety. So what do you do? You explore different ways to stress your muscles. We’ve assembled a variety of unusual exercises that require minimal equipment and deliver maximum results, exercises that will kick-start your fitness journey toward that bulletproof body you’ve been working so hard to achieve. These workouts will generate massive strength, solid movement patterns, and ripped abs. HANDSTAND The handstand is one of the simplest and most rewarding exercises you should add to your current routine. It doesn’t matter whether you train for strength, sport, or health, the handstand will beneficial. It builds strength and stability in shoulders and arms that no other…

2 min.

Crawling on your hands and knees will improve balance and make you stronger while working your shoulders and your core. It’s a multi-joint movement that engages your entire body. Basic crawling patterns train the coordination between your upper and lower body, which is important for pretty much every physical activity you perform. Crawling also trains your central nervous system, increasing your kinesthetic awareness and core control. By adding crawling to your workouts you can improve your core stability, which translates into increased joint range-of-motion and improved flexibility. The more control you have over your spine and torso, the more the nervous system will allow you to get into various positions. LIZARD CRAWL This crawling variation demands both stability and mobility in the hips and shoulders. Starting in a bear crawl position, bring your…

1 min.
train slow

Half the weight, one-tenth the speed. Half the time, twice the results. Disengage autopilot. Make the mind/muscle connection — focus on the muscles, not the weight. Only two sets, only six reps each. Ten seconds for positive contraction. Ten seconds for negative contraction. No pause in the middle, no pause at the end. Stop short of locking your joints. Don’t rely on momentum to move the weight. Don’t relax. It’s about the quality of your workout, not the quantity — it’s about strength. Increase the weight weekly. The slower you go, the more muscle fiber you recruit. Slow training puts more stress on your muscles, taking them to a higher level of fatigue. That gives them all the stimulus they need to grow. You’ll need a zen-like focus and a…

5 min.
resistance band workouts

Resistance bands add resistance to any exercise, this added resistance helps strengthen your muscles. As resistance bands stretch, they create increased tension in your muscles and cause them to contract. The more you stretch the band, the more intense the resistance gets, and the harder the exercise becomes. Unlike weights, resistance bands don’t rely on gravity to provide the resistance. This means that your body can move and expand the range of motion in certain exercises. Resistance bands are a staple for those in rehabilitation from a sports or muscle-related injury. This is because resistance bands don’t apply pressure the way that weights do, keeping your joints — and everything else — safe. People of any fitness level can get an effective workout using resistance bands. And, as an added bonus, resistance bands are…

4 min.

When you’re training, you need to focus on the muscles you’re targeting, keeping both your mind and body tuned into what you’re doing, rather than just going through absentminded motions. Also, by adding changes to your workout routine, such as making a few minor adjustments, or mixing up the order you’ve been doing things, you’ll need to pay attention — focus. Consider incorporating high-intensity interval training. By doing this you’ll need to concentrate on when to increase speed and when to bring it back down. Mentally prepare yourself before you begin your workout, realize ahead of time what it is you intend to accomplish. In order to build the physique you want, first, you have to get strong, not only physically, but also mentally. You need to prepare yourself before you begin your…