Monday, March 17, 2014

Steel Mace Training. What, Why, and How?





  
 Over the past decade kettlebells have enjoyed a massive resurgence in popularity. They’re in just about every single commercial gym, CrossFit box, and personal training studio. This is simply because the kettlebell is simple, compact, and allows you to perform a massive array of exercises that challenge your functional fitness. The kettlebell movements transfer well into your everyday life and athletic endeavors It’s kind of crazy that they have existed for over 100 years and are only now enjoying such a boom in the fitness world and are only recently being praised for their value in a well rounded fitness program.  After all, a good set of kettlebells are one of the best tools ever invented for well rounded functional fitness.

 I’m assuming, if you’re reading this, that you’re interested in living an active lifestyle or you already are living an active lifestyle. Which means you’re pretty interested in getting real results from your fitness program and fitness equipment. You don’t have time to waste on garbage equipment that isn’t versatile and doesn’t transfer well into your every day life. Which is probably why you’re already using kettlebells! 

 So I think if the above is true, than you have probably already wondered what other versatile, functional, and time tested pieces of fitness equipment are out there that people aren’t using to the fullest? What else can you add to your home gym to help enhance your workouts and still get the best bang for your buck? 

 Well, if I had to mention one piece of equipment that is still relatively “unknown” and incredibly useful, I would have to say The Mace (also known as a Gada). 

The Mace looks like a cannon ball on the end of a long poll. It’s a simple and basic piece of strength conditioning equipment that has been used for centuries in India by their world class wrestling elite. The famed Great Gama was one of the most notorious wrestlers of all time, undefeated in over 1000 matches, and well known for using the Mace as a staple in his conditioning regimen. Gama, along with many other Hindu wrestlers, would pair the Mace with an intense routine of bodyweight exercises such as Hindu Squats and Hindu Push Ups to push his physical conditioning to the limit. The benefits of blending your Mace training into your modern day routines can add the edge you’re looking for to reach a more well rounded and efficient form of fitness. 

 Just a few of the unique benefits that come from using a Mace include ... 

  • Increased shoulder mobility
  • Upper body focused conditioning
  • Stronger shoulders through a larger range of motion than basic pressing exercises can produce
  • Greater rib cage mobility 
  • A stronger “core” and ability to resist rotation and hyper extension of the spine 

 ... Just to name a few! In my honest opinion the Mace is an invaluable tool to add to your program and much like the kettlebell it’s a wonder that it’s only gaining some traction now. I highly suggest considering picking up a mace of your own and adding it to your own home gym. Onnit makes an excellent version in a handfull of weights and sizes. I suggest starting small, a 10lb Mace is a great start. You can learn more about the mace and see it in action by visiting the equipment section of this blog! Rest assured you’ll be finding a lot more info on Mace workouts and techniques in future posts here at Jungle Fit.

- Tim 

1 comment:


  1. Cardio is a Waste of Time for Fat Loss

    While the mainstream fitness media still insists that aerobic
    exercise is a great way to lose weight, Turbulence Training users
    know that interval training is the better way to burn body fat.

    Still not convinced?

    A recent study published by the North American Association for the
    Study of Obesity, subjects aged 40 to 75 were instructed to do 60
    minutes of aerobic exercise per day for 6 days per week for an
    entire year.

    Given the amount of exercise, you'd expect weight losses of 20, 30
    pounds, or more, right?

    Well, the surprise findings showed the average fat loss for female
    subjects was only 4 pounds for the entire year, while men lost 6.6
    pounds of fat over the year. That's over 300 hours of aerobic
    exercise just to lose a measly 6 pounds of blubber. Not time well
    spent, in my opinion.

    So what's the better way? Stick with Turbulence Training, using
    interval training and strength training to get better bodysculpting
    results. With intervals, you'll achieve more fat burning results in
    less workout time.

    The next time you are out exercising, perform a session of interval
    training. If you are walking or running outside, find an incline
    that can challenge you for 60 seconds, then walk down for 60-120
    seconds, and repeat up to 6 times.

    If you walk or run on a treadmill, adjust the incline or speed to
    safely increase the challenge for 60 seconds, then return to the
    normal pace for 60-120 seconds, and repeat up to 6 times.

    You can also use a rowing machine, bicycle or stationary bike, or
    even an elliptical machine to do intervals.

    But whatever you do, stay away from boring, ineffective cardio
    exercise workouts and stick with Turbulence Training for your fat
    burning program.

    ===> Fast fat loss workouts... <=====

    Save time, burn fat,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    "I'm 25 and was seriously overweight at the start of this year. I've
    been doing the TT for Fat Loss Workouts and after 5 months of
    training. I've lost nearly 28lbs. I want to take this opportunity
    to thank Craig for making your knowledge so accessible and your
    articles and blogs that not only make us think about our
    lifestyles, but encourage us to change them for better health."
    Kevin Thow, Sydney, Australia

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

    "Turbulence Training makes so much sense and I really enjoy the
    different workouts so never get bored. From an aussie that was
    looking for something other than just another weight workout
    with the same old moves this has been a real eye opener for me and
    I have been telling my friends just how great the TT method is."
    Kelli Tomkins, Australia

    ReplyDelete