Role of hormones- Spartan Sandbag Training

If you have already trained hard with body weight exercises then you have already been convinced of Role of hormones their utility in building up lean muscle and burning fat. However, if you want a new and different method of exercising then I would suggest sandbag training.

It has additional benefits in terms quick build up of power, burning away body fat like a blowtorch and increased cardio-respiratory fitness. You will especially like it if you want to combine aerobic and muscular workouts in one fun-filled quick session of about half an hour. Sandbags are very versatile training equipment as they are bulky and the weight shifts from one side to another.

This is useful because real strength is built from lifting heavy objects, which are not fully balanced. This happens in real life scenario too where you have to lift or carry objects which are unbalanced and bulky.

     You can make a sandbag kit from inexpensive material like gunny bags, or buy one from the local sports store and fill it with sand, gravel etc. Then you can proceed to perform exercises such as squats, lunges, dead lifts, rows, overhead presses, shoulder presses with your newly found training aid. Also, with a heavy sandbag on one shoulder, your trunk, or core, has to work extra hard to keep your upper body straight while you perform the squat movement.

Squatting, walking, pressing, pulling, lunging, etc. while holding sandbags in a variety of positions will challenge your core muscles like no other workout. 

There are actually many aspects of a total training which are addressed by the humble sandbag training, these are:

·       Cardiovascular endurance is the capability of the heart to rapidly deliver blood to all over the body under strenuous exertion.

·       Strength is the ability of the body to perform physical exertion against a source of resistance.

·       Strength endurance is the capacity of individual muscle to perform maximal contraction over a length of time.

·       Local Muscle Endurance may be defined as the capacity of one muscle or individual muscle group to perform sustained contractions over a period of time.

·       Power is the ability of the body to perform maximal forceful movement in one movement against some resisting force.

·       Agility may be defined as the capability of the body to perform explosive movements in many different directions one after one.

·       Balance is the ability to control the body's position, either stationary or moving. 

·       Co-ordination is the capacity of the mind and body to perform skillful and effective interaction of movements.

Getting your heart into target heart beat zone is also easily achievable with sandbag training. If you do a few shoulder presses you will reach there and will want to stay there for rest of your workout. The sandbag training methods given above, particularly the weightlifting portion will aid in developing both strength, power.  Agility and balance can be trained by swinging the sandbag into various positions around the body. The shifting of sands and gravel while doing so will force you to adjust your balance and coordinate your movements. Unlike any other weight, sandbags do not hold the same shape during lifting.

      Lifting heavy weights in a defined number of sets and reps may be a good way for improving strength and muscle endurance and doing cardio may also be deemed as a fit way to exercise heart and lung but most people don’t realize that doing full body lifts may be the most functional means of improving cardio vascular fitness.

Most people that doing resistance exercises builds muscle and doing cardio burns fat, but did you know that resistance type of exercises burn 53% more fat after the exercise session than even cardio? It is a fact, which is unutilized or even unknown to most trainers. In contrast to roadwork or running on a machine, doing sandbag exercises promotes more blood circulation throughout the body as the legs, hips, core, back, shoulders, are working in tandem to lift the object. Sandbag training is great for inducing the participant into some loaded mobility exercise, which is crucial for the development of dynamic flexibility, through the use of classic hurdle mobility drills or a mixture of other dynamic joint mobility programs. The performance of exercises such as squats, dead lifts, lunges, overhead lifts will improve one’s movement capabilities.

Your whole body now functions as a unit and in doing so it will burn fatter in less time. Even better, you will continue to burn fat all through the day, long after your workout is finished. These workouts will last only up to half an hour and if you can do them three times a week you will find yourself in better shape in a matter of weeks.

   If you want to know more about Role of hormones Sandbag training programs then I suggest that you look into ‘’Caveman fitness guide’’, which is a program designed by Dave Saucy for beginner to advanced level of sandbag training. You will also receive bonuses like Dumbbell-Body weight fusion workout and nutrition guidebooks among them, which further add to your arsenal of developing proper food habits and exercise and for that click here.