By James hurt (Sponsored post)
One of the best benefits of gymnastics, besides looking like an urban ninja, is that it conditions and tones your body. On top of these fast body shaping techniques are a number of health benefits that are a result from increased muscular flexibility and endurance. Lean muscle development boosts your metabolism which helps with burning more fat, this improves weight loss, while heightened flexibility expands your muscles and gives you a more refined shape.
Although these gymnastics workouts are very simple to do, that does not mean it won’t hurt. But to get to the point you want your body to be, you must be willing to put forth the time and effort for it.
By far one of my top gymnastics workouts that will destroy your abs, in the best possible way. Leg lifts workout the core and leg muscles, and other areas depending on which variation of leg lifts you are executing. Aside from getting toned abs, this exercise can also benefit back support, trunk flexibility, and defined thighs.
Although it is popularly incorporated in gymnastics conditioning and helps to have gymnastics bars for sale to practice body control, it isn’t necessary.
Grab on to something to hang from and touch your toes to the bar above your head roughly 30 times total. Break up the workout by doing 10 at a time and rest for 10 second in between each rep. Your hands could start to get coulisses when doing leg lifts a lot, so take precautions to avoid gymnastics rips.
Unlike traditional pushups, handstand pushups concentrate on shoulder strength. This exercise is excellent for those wanting to broaden their shoulder width or maybe you just want to be really good at handstands, either way they shape your arms very well.
It’s ideal to work up to doing handstand pushups because the amount of balance required to consistently do them is unreal. So begin by doing them with your butt up in the air and your legs on the ground. Once that gets easy enough, do a handstand up against a wall for support and repeat the process until eventually you don’t need the wall anymore!
Piggy Back Calf Raises
Grabbing a partner to hang on your back definitely gives you the most out of this conditioning exercise, but by no means hurt yourself doing it, which is definitely easy to do in gymnastics. So to balance yourself, and the extra weight, hang on to a rail or a doorway if you’re at home. That’ll make it significantly easier to focus on your calf muscles and holding them in place.
It’s best to do this workout in sets of 2/3 and do 20/30 reps each set. In order to really feel the burn, raise your calves up and hold them during the last 5/10 reps, depending on your set count, and hold them 2 seconds each.
The title is pretty self explanatory, but I’m going to tell you how to do it anyways. Essentially you are just making standing leaps, which you’ll need to jump as far as you can. This thigh workout combines great with piggy back calf raises since they both exercise leg muscles very well.
Find an open flat space with at least 15 yards of room in front of you. Stand with your feet shoulder width apart and jump as far as you can while trying to land with your feet flat on the ground, just try not to fall. Do the long jumps until you reach the 15 yards mark, then turn around and repeat the process.
Your goal is to attempt 3 laps of this, to the 15 yard mark and back is ONE lap. Your legs will burn, so be sure to take a 15-20 second rest between each lap.
Here’s a tough one..
Actually, in my opinion it is the toughest conditioning exercise utilized in gymnastics.
An L-hold is where your legs are held up horizontally in a 90 degree angle. Picture it as if your were sitting on the ground with your legs together, straight out in front of you and your back is straight up. Your arms will be what hold your body off the ground, but your abs are what do most of the work by keeping your legs up.
Typically, gymnasts do these of parallel bars, which most people don’t have access to, so doing them on the ground will suffice. Try doing these in sets of 2/3 at 10/15 seconds each or work up to it.
Each of these workouts involve movements that are very simple but a challenge to execute consecutively, so to get to that point you just need to start.
You can find more workouts, tutorials, and gymnastics equipment for sale at the Gymnast Training Pro website.
Think lifting weights is just for men? Think again! Would you like to be strong, thinner and have a healthier heart and longer life? If so, adding a good strength training program into your weekly workout can work wonders for your health and overall fitness. If you are new to strength training, you may like to know that adding a strength training routine to your training schedule will not only help build muscle but it will also help you lower your body fat, burn more calories and build muscle which will also aid in weight loss. If you are worried about bulking up and looking too big, you can lay your worries to rest right now. Strength training will not turn you into the Incredible Hulk but it will help increase your strength and tone your body.
1. Burn that Fat!
You have probably heard that the faster you walk on the treadmill or the longer and faster you are on the elliptical that you’ll be able to burn fat faster. This is correct but when you only do cardio, you not only burn fat but you also burn muscle. When you strength train, you burn fat but you keep your muscle. Without muscle, it would be difficult to do even the simplest daily chores. It is also bad for your heart and health.
2. Keep Your Heart Healthy
Speaking of your heart, one of the best ways to ensure a healthy heart is to make sure it is strong. Researchers at the University of Michigan found that people who did full body workouts three times weekly for two months that included strength training lowered their risk of having a stroke by 40 percent and heart attack by 15 percent. This was calculated by dropping their diastolic blood pressure by an average of 8 points. The American Heart Association recommends balanced exercise including strength training to improve balance, lose weight and to improve cardiovascular fitness.
3. Increase Flexibility
Full range motion, or being able to reach as far as possible during exercise, is very important during strength training. Static stretching, or stretching muscles while your body is at rest is a great way to increase your overall flexibility. Full range motion with strength training works just as well as static stretching, and will increase muscle tone at the same time. During strength training, be sure to use weights that you can handle so you can reach all the way up and down to complete the full range as needed.
4. Save Your Muscle Mass
As we age, muscle mass begins to decline. You can effectively combat this by making sure you include strength training in your exercise regimen. Aging causes body fat to increase and lean muscle to decrease. A good strength training program will help to continuously build the lean muscle that you may be losing and will help lose the fat as well.
5. Lower the Risk of Injury
Building muscle helps keep your bones and joints safe from injury by helping with balance, steadying your foundation and giving you muscle strength. As you age, this is important because it can help prevent injuries that would otherwise happen from weak bones and joints as well as falls that occur when balance is off.
6. Improve Your Diet
When you exercise, your brain tends to remind you to eat better. Whether you want to lose weight or simply tone your body up with strength training, committing to a healthy lifestyle with physical fitness as well as a healthy diet will be a constant reminder to your system to eat the right foods and stick within the calories you need to consume for a healthy body. Following a simple routine of working out even for a three-hours weekly can help reduce weight and build muscle. Adults who do not stick to a regular exercise routine tend to eat more and have difficulty losing weight. This is dangerous for your physical health and can lead to cardiovascular disease, stroke, diabetes and other ailments related to obesity.
7. Get in Shape
Most women stick with cardio exercise because it is known to help with weight loss. As an exercise that gets the heart rate up, cardio has always been suggested for losing weight, especially for women. In recent years, it has been found that circuit training with weights will increase your heart rate to 10-15 beats more each minute than running until your heart rate is at 60% of its max rate. This means that those who want to get in shape can do so much faster by including strength training than with cardio alone.
8. Better Posture
When you work with weights, you will build muscle in your shoulders, back and core. This not only helps with muscle and strength but also helps to give you better posture. As you learn the proper way to lift weights, you will find that you gain strength but you are also learning to stand and sit straighter than you may have been. Better posture along with the added muscle will also help alleviate lower back pain that may have developed from poor posture or muscle loss while aging.
9. Longer Life Span
Body strength can be directly linked to a stronger heart. This means that even beginning a good exercise program that includes both cardio and strength training when you approach your middle age years can increase your life span as you strengthen your body and heart.
10. Leave the Stress Behind!
Have you ever had a tough day at work and then spent your off time worrying about how the day went? Stress can be dangerous as it can cause your blood pressure to rise and can be a pre-cursor to a stroke or heart attack. If you want a longer life span, leave the stress behind and head to the gym. If you don’t go to the gym, don’t let that deter you from getting in shape and keeping up with a healthy lifestyle that includes eating healthy and incorporating strength training and cardio into your daily routine. People who have the most stress in their lives tend to also be the ones who are not working on getting fit. Aside from building muscle and keeping your heart strong, exercise will help keep your mind off the stress and will help you feel stronger and ready to take on the world!
When you are ready to begin a strength training program, be sure to start slowly and don’t try to use super human strength too soon. While it may feel good to impress the guys at the gym when you can lift a heavy weight on your first day, you don’t want to burn your muscles out by doing too much too soon. Work slowly and build things up over time to prevent injury and build muscle the healthy way. After a couple months, and maybe even sooner, you will start seeing your body change as you build muscle, burn fat and become that energized, healthy person you always wanted to be.
about the author
Angela is a freelance writer who is passionate about health and fitness and achieving her fitness goals. When she is not working out, she enjoys writing to inspire others or she can be found somewhere deep in the woods enjoying a long hike, rock climbing or camping. To achieve greatness is to be healthy and fit.
You can see more from Angela on her website: Writing Mind
If you have been hitting the gym recently, you might have noticed sometimes, you feel low on energy or are extra cranky, you might be sleep deprived. It’s no more a secret that sleep deprivation affects nearly 1 in 3 individuals. 1 The Center for Disease Control and Prevention (CDC) recommends a daily requirement of 7 hours of sleep for adults. Getting less than that not only affects your mental health but also your physical wellbeing. A lot of people are very well aware of their body’s sleep requirements. But different professions and different individuals may have different sleep requirements as the body’s requirement for sleep also depends on a lot of factors, such as their metabolic rate, lifestyle and activities etc.
Working out in the gym is an activity that requires energy and physical health. Especially for weightlifters, the type of diet they are taking in, and the amount of sleep they are getting, plays a very important role in their training. When a person starts working out, or starts athletic training, their requirement for sleep will start increasing. During strenuous training and physical exercise, the body’s natural processes start breaking down muscles under stress. Most of these muscles are regenerated and repaired during sleep by different physiological process. Sleep allows your muscles to repair themselves because they are inactive and also allow the nutrients inside your body to replenish themselves. Lack of sleep can cause the inhibition of Growth Hormone (Which is released during sleep) and also lead to lower energy levels, fatigue and weakness. It may also affect your alertness. So, if you don’t want to get hit by heavy weights during workout, getting more sleep is a must.
Sleep and Weightlifting!
Professional athletes require more sleep than regular individuals because their entire routines focus on using their muscles and energy. Weightlifters require more sleep because they need to keep their energy levels high especially during training. Many elite weightlifters prefer taking naps before their training in order to achieve optimum energy levels during it. Some take naps after training and some of them take naps both, before and after training. In this way, weightlifters use sleep to boost their performance and energy levels to achieve maximum physical output.
It is quite evident that sleep plays a very crucial role in determining the physical output of athletes and it is not something to be skimped on. Here are some helpful tips on how to avoid sleep troubles while training so that you can achieve optimum level of physical strength during weight lifting and training sessions:
No Exercise before Bed!
We know that you need to squeeze in workouts any chance you get because of your busy schedule, but Try not hitting the weights near bedtime. Training before bedtime will over stimulate your body and make it difficult for you to fall asleep. Professional weightlifters prefer training in the afternoon mostly. If you must exercise later, try doing it 4-5 hours before your bed -time.
Proper Sleeping Pills!
If you must take sleeping meds, make sure you take the right ones and stay away from the ones that can cause you to make a habit out of it, not to mention, have dangerous side effects (like Ambien and Lunesta 2). A short-term cure is to take meds that contain the sedating antihistamine doxylamine (Like OTC, Unisom meds). The side effect to these is that it might make you wake up feeling groggy. If you take about 0.3 to 1 mg of Melatonin around an hour or an hour and a half before bed, it might help induce sleep. But, don’t expect to be knocked out immediately by it. It will take some time.
Do not, in any case, indulge in drinking or booze before bedtime. This will definitely cause you to find it difficult to get some sleep. Stay away from alcohol. Take warm milk like a good boy/girl instead!
Easy on the Caffeine!
Drinking Red Bull before bedtime is probably not a bright idea unless you want to grow a pair of wings and keep flying here and there throughout the night. Any kind of caffeinated drink or taking coffee before bed-time will cause your nervous system to be alert. As a result, you will find yourself lying awake in bed tossing and turning, waking up late the next day and missing your training session due to grogginess.
Out and About!
If you have been in bed for a while and can’t seem to get some shut eye, a wiser option would be to get out for a bit and walk around the room or house. And then get in bed again after about 15 minutes. It will help you relax.
So, Happy New Year everyone, let’s have a chat about 2017. At the start of the year, things about health and fitness will certainly be fresh in all of our minds. As mentioned in a previous article, January is a time when a load of people will sign up for new gym memberships.
However, before you rush out and do that, consider what you want to accomplish during 2017 and remember the gym may not be the best environment for you. The purpose of this piece of content is to look ahead to the year and to consider some of the things you may want to aim for this year.
Remember though that is is only intended to be a general guide rather than any kind prescriptive formula. As always here at Fitness Backer we aim to inspire and motivate you to better health and fitness. So, now we have that out of the way, let’s get stuck into the content…
It’s a fairly obvious piece of health and fitness advice but it’s still a very important message to get across. There is no getting around the fact that drinking water is essential to a healthy lifestyle. This doesn’t mean drinking water within alcohol, coffee or some sugary drink, but actually drinking the pure and real thing.
Now I know that many of you will say that you don’t like the taste or you feel it’s a boring drink. I totally understand that view and I would have said the same a little while ago. However, attitudes can change about this sort of thing. Think about when you have an exercise session and you drink water to rehydrate; at that point the taste isn’t so important as it’s about necessity.
The second thing to remember is there are ways to make things more interesting. For example, you can add fruit to it for added flavour, or maybe treat yourself with your favourite drink at the end of week, if you manage to drink so much water for the rest of the time. Also remember that the title here is to drink more water not to hit a specific target.
This is a topic that we discuss a lot on Fitness Backer, but we are covering it again because it is so important and can make a real difference. Finding time for fitness can be seen as a major problem for many people. The reality of the situation is that time won’t magically appear for exercise.
It may seem harsh to say this, but the reality is that health and fitness just isn’t a very high priority for a lot of people. This means that work, socialising and entertainment are all seen as more important. What I have learned is that fitness needs a slot in your schedule just like any other important task.
Now there is plenty of debate about how many times per week you should be involved in exercise. I personally think that it is easier to schedule if you think about it on a daily basis, but the important thing is that over the course of your week, time is found. Also do what you can and what you can stick to. If you try and fit too much in then the chances are you won’t be able to stick to that routine.
You only have to read the headlines from the food industry to know what a danger sugar is. However, we aren’t here to tell you that an early death is coming if you enjoy a bit of sugar, instead it is all about control. It starts with education as you need to be aware of the sugar content of the food that you enjoy on a regular basis.
The simple fact of the matter is often we are simply not truly aware of the sugar that we are consuming. For example, I went through a period where I wasn’t aware of the dangers posed by the cordials I was drinking or even the sugar in my cereal. The important thing here is you make the most of your sugar on the treats you enjoy the most. I think part of the problem is we aren’t truly treating ourselves, but instead consuming sugar as part of a habit.
This is really linked to cheat meals and you will find those treats more satisfying if you consume them less often. It also allows you to stay on track with a healthy eating plan knowing you have that treat to look forward to. So, the first step with all of this is to reduce your sugar intake and then you can take it from there.
I know to newcomers in the gym that the cardio area feels like the safest place to begin your fitness journey. The weights area can certainly feel like a closed shop, and even outside of that most people think more about cardio more than weights when it comes to fitness. We can safely say though that the experts now agree that it’s a combination of weights and cardio that often leads to health and fitness success.
I can certainly say that was how I was able to find success, but as ever it is your journey and you should approach it the way that suits you best. The important thing is that you make a start with weight training. I don’t know if this is the approach for everyone, but what I did was my cardio session during the day and then a bit of weight training at night before bed.
The main point here is that you don’t have to fit everything into one session, so there is certainly nothing wrong with splitting things up a bit. Another point to remember here is it doesn’t have to be about heavy weights either as you can do an awful lot with light weights and even bodyweight.
When people consider a healthy lifestyle there is a lot of focus on the foods they won’t be able to enjoy anymore. Of course, that is all part of another point that we can talk about, but the focus here is a matter of perception rather than a discussion on whether you can treat yourself or not.
The thing that doesn’t get so much attention is that healthy food is enjoyable as well, especially when you get used to it. I’m sure even if you claim not to like healthy food that there are at least a few items that you enjoy. Making the choice to be healthy doesn’t need to be as complicated as a lot of people think. Start with what you like and take it from there, the great thing is you can do it on your terms.
I think the general advice of allowing change to take time stands to reason here. So, after about 30 days on your new lifestyle you will start to feel the adjustment. As mentioned on here before, you are then more likely to crave healthy food rather than unhealthy options. If you also have cheat meals once in awhile then staying on track shouldn’t be too hard.
So we have discussed elements of this point already, but it’s important to hammer home the point here. Your journey has to start with you and it’s not about competing with anyone else, so don’t start a plan that you know will be nearly impossible to stick to. The bottom line is that it’s better to have a light plan you can stick to than an ambitious one that you cannot.
Equally, this may mean not following someone else’s plan simply because it worked for them. Find your own plan and be prepared to make changes to it as time goes on if needs be. It’s also worth taking things about you into account as you formulate the plan. For example, the experts will often say that the mornings are the best times to exercise.
However, if you are not a morning person and instead find that you have more energy in the evening then that may well be a better option for you. The bottom line here is if you do things as you believe you are supposed to and it doesn’t work; this will lead to frustration. Of course, this point goes on to find the type of exercise that is right for you as well.
I think a common mistake that a lot of people make is they believe it’s all about duration when it comes to fitness. Therefore, they consider that all they need to do is spend a certain amount of time in the gym or on a particular exercise. In fact, the cardio machines themselves sometimes add to the confusion.
For example, when I first started exercising on a regular basis, I used the fat burning mood on one of the cardio machines. Naturally, I assumed that it was the right choice in order to maximise weight loss. However, after some playing around with the machine, I discovered this was not actually the case. Instead the interval mode was a far better option and I was able to burn more calories in less time by using it.
In fact, I was later able to use a custom program for even better results. There is a lot of information about interval training these days, so I’m sure plenty of people are using the programs. The point remains though that how hard you work is the most important aspect, and just spending time at a slow pace may not achieve the results that you are looking for.
One of the things I want to say is that we live in a world where the fitness industry is offering a lot of sports nutritional products. Of course, there is a positive side to that because nutrition on the go is certainly important.
However, my wider concern is that people may rely on these supplements rather than receiving healthy nutrition from real food. It’s fine to do that once in awhile but it shouldn’t become part of your normal habit or routine.
As always the key way to avoid falling into this trap comes through careful planning. If you can plan healthy meals on a regular basis then that’s a good approach. In addition, when that’s not going to work and you need to use supplements, plan for that too. In this way, you can be ready for all circumstances and adjust your eating during the rest of the week if needs be.
I know that there is a lot of information when it comes to health and fitness and it can be hard to know what the best advice to follow is. Of course, different people are going to have different experiences and will want to pass things on. As mentioned in this article and others though, what works really depends on you.
This has been mentioned in other points, but consider when you will be able to exercise and what kind of eating plan you can stick to. Trying to copy someone else may ultimately end in disappointment, unless they are very similar to you.
When I started my journey, it was very much a case of finding my own way but also considering what other people had done and using common sense. For example, whatever you do, it’s important to exercise on a regular basis and eat as healthy as you can. However, you can choose when to exercise or even how to exercise, and you can always treat yourself with your favourite foods every so often. Therefore, it’s very much a case of doing things your way.
Let’s be honest here, the Christmas and New Year period isn’t always ideal for the health and fitness person. Of course, there are various benefits to this time of year such as spending quality time with friends and family. However, when that happens a lot of food and drink is often consumed and exercise isn’t exactly on the agenda.
So, the theme of this article is to help you enjoy the period but also keep you reasonably on track and ready for 2017. Of course, it’s important to also state that this isn’t an article that should discourage you from enjoying this period.
At Fitness Backer we always say that it’s fine to take some time off from exercise and treating yourself is also fine. Let’s also remember though that new gym memberships are common in the new year and we don’t want you to work too hard simply because you over indulged too much during the Christmas period. So, let’s get stuck into the content…
When it comes to health and fitness, we all need motivation and support at times. Therefore today’s content is on that subject as we look at tips to motivate you all to keep going - also there is information here on ways to be more efficient.
Of course, your journey is very personal to you and I know we all have different approaches. A lot of the information presented here is based on my own personal experience and I certainly hope that it will prove to be helpful.
However, when I started my journey, I had to find my own way to do things and that may apply to you as well. Therefore, consider what is written here as general guidence rather than a prescriptive formula or rules you must follow.
Running is one of the most effective ways to lose fat and gain a toned and healthy body. So, lace up your trainers, and turn the treadmill into your fat burning best friend with these 5 simple and effective treadmill hacks.
Slim down by speeding up
Cascading between a steady jog, a challenging run, and an all-out sprint never allows your body to get used to a particular pace.
It has long been proved that interval training is one of the best ways to torch fat and improve fitness.
Experts suggest following a ‘20-20-10’ program - 20 seconds of steady or moderate paced running, 20 seconds at a challenging higher speed pace, then 10 seconds sprinting as fast as you can.
Repeat this cycle for up to 10 minutes, and you’ll soon reap the fat loss rewards. You'll burn more calories than during a steady run of the same duration, and build greater endurance.
Master your form
A treadmill can provide the perfect environment to focus on your form without needing to dodge pedestrians, or deal with the uneven surfaces, commonly encountered when running outside.
Pay attention to your posture - aim for an upright stance with a relaxed upper body. Shorten your stride and increase your foot turnover; the rate at which your foot strikes the ground. Remember not to hang on to the machine side rails.
If you need to hold on when the treadmill is not at an incline, it's a good indication that you are running too fast.
Head for the hills
Take advantage of the elevation function of the treadmill.
By setting a steep incline, you can activate different muscles. Slow jogging, or even brisk walking, on an incline is a great lower stress activity for the body and an excellent cardio workout that still can burn up to 400 calories in just half an hour.
You can also set a very slight incline during your normal runs for enhanced calorie burning benefits, as your body has to work just that little bit harder.
Embrace negative splits
Setting yourself a race goal as part of a weight loss strategy is a great idea. The treadmill is a great device for controlling your pace, so you can learn to excel over long distances.
Run the first half of your chosen distance at a slower pace than the latter half. This allows you to keep some fuel in the tank and ultimately achieve a better race time.
Try some active rest
It is often said that change in pace is as good as a rest. So, why not apply this strategy to your workouts. Between sets of body weight or free weight exercises, jump back on the treadmill for periods of active rest.
Simple jog at a steady pace until you are ready to hit the weights again.
This will help to rev up your metabolism and keep you burning calories and body fat, body fat, even during recovery periods. Running is also one of the best exercises generally for the after-burn effect which keeps your metabolism high in the hours after working out.
The issue of supplementation is one of the most controversial ones in the fitness world. On one hand, no one can dispute the effectiveness of using the right supplement at the right time. Still, a lot of people use them without doing any previous research on the topic, which can be quite dangerous and even backfire. So without further ado, here are a few thoughts on when you should use supplements and for what purpose.
1. Supplements are Not a Diet Substitution
First of all, the very word supplement means that there is some basis that they enhance. What this means is that supplementation cannot be a substitute for your diet. You need a healthy eating regimen that will supply the most necessary nutrients through regular meals. After a while, it would be wise to do a blood test and take the results to your nutritionist. At this point they will tell you what you are missing. After this, you can use supplementation to add nutrients like vitamins, minerals, amino acids or fatty acids, without having to significantly alter your diet.
2. Workout Enhancer
Another misconception about supplements is that they can make you fit without any effort. Like we have previously said, supplements are the most effective when there is something they can boost, which means that you need to have an adequate training regimen first. As you start working out more and more, your body will require some additional sustenance and it will not always be possible for you to get this through food.
This is where workout supplements come in handy, since you would have to eat insane amounts of lean meat to get the same amount of protein you would get from a simple mixture of whey powder. However, this also means that people who have just started working out or visit the gym once or twice a week have no reason to start using the heavy artillery just yet. Why? Well, because this would cause them to consume much more nutrients than their body requires. To put it simply, training enhancing supplements only work if you combine them with a strenuous workout routine.
3. Schedule Matters
The next thing you absolutely need to know if you want to use supplements is when you are supposed to take them. The schedule is of crucial significance, since it affects the way in which your body works throughout the day. For example, there are some that are most effective in the early morning on an empty stomach. On the other hand, fish oil and creatine are supposed to be taken with breakfast. Furthermore, amino acids are the most effective when consumed right before a very hard workout, while magnesium should be taken strictly before bedtime. The best way to be safe about this is to contact a physician before taking anything.
4. Always Go with Quality
The same thing as with purchasing medication, you need to be 100 percent sure that the supplement you are taking comes from a reliable source. While you could read all the information about the mixture, to a layman this kind of insight is not particularly useful. What you should look for instead are some basic certificates like NSF international dietary supplement certification. NSF International dietary supplement certification. Of course, different regions may have different institutions in charge of issuing these certifications, but it is always your safest choice to go with an international quality recognition.
As you can see, knowing your way around nutrition or workout supplements is hardly rocket science. There are a few safety precautions, a few tips for safe use you need to do your homework on, and finally, you also need a lifestyle they can successfully complement. One last word of advice, when in doubt, don’t be afraid to go to a professional for help.
Fitness-junkies all around the globe don’t see exercising as a hobby or a healthy activity, they see it as a lifestyle. This means that anything that could potentially upset it becomes a serious problem. Now, while some places don’t have a great temperature fluctuation during the year, most of the globe is heavily affected by the seasons and the winter is coming. One of the ways in which it affects your fitness endeavors is that doing outdoors cardio will become incredibly difficult. On the other hand, there are numerous ways to make up for this and here are some of them.
1. Up and Down the Stairs
While running may be your favorite activity, it can become incredibly difficult to keep doing so with three feet of snow outside. Luckily, there’s always a solution. No matter if you’re living in the house or an apartment, chances are that you will have a staircase somewhere in the building. This can be all you need. You can try running up and down the stairs or come up with a plethora of different exercises. In theory, one step is all you need for these exercises and no, this is not an exaggeration. All you need to do is just climb on it and then descend. However, you can also try climbing two steps at once, since this is an entirely new exercise.
2. Indoor Sports
Another thing you could try and do is start training an indoor sport. You don’t have to strive towards the big-league, but there is nothing wrong with going to a squash, table tennis or a futsal session few times a week. You can just organize your friends and colleagues and make this into a bonding or teambuilding activity. On the other hand, if you can’t find anyone to play with you, there’s a solution. Namely, just look for people interested in these kinds of things online. Who knows, you might even find a new friend along the way.
3. Don’t Give up on Gym
One of the things that won’t change in winter is a fact that you don’t have to give up on your gym. In fact, during the winter you have potentially greater chance to advance than during the summer. While it is not recommended to raise the intensity of your exercises during the extreme heaths, there is nothing preventing you from setting new records in winter. What you should keep in mind, however, is that having the proper gym clothes and changing it before you leave the place is a paramount. The last thing you want is to go outside in the blizzard in your clothes all sweaty from the gym. Remember, your health always comes first.
4. Winter Sports
Listed above, we mentioned how to find a way to keep doing what you already did, despite the winter. However, this might be quite close-minded viewpoint, especially when there are so many things we can do during the winter that are unavailable all year-round. We’re talking about many interesting winter sports you haven’t tried like ice climbing, ice skating and snowboarding. The only downside of this is a fact that a proper gear can be quite expensive. Luckily, this is a one-time investment, that you will be able to use in the next season as well. Who knows, next year you may be eager for winter to begin instead afraid of it.
5. Trying out Other Methods
Finally, there are always those people who go into a state of hibernation during winter. Sure, this may be the right time to start preparing your body for summer, but sometimes you just won’t be able to do so. In this situation it might even be worth your while to undergo a cosmetic surgery procedure. While the recovery process is brief, it is always better to undergo it at that time of the year you are supposed to be indoor. Winter may also be the right time to start experimenting with diets you hear of.
Where some people see an obstacle, others see a challenge. Training during winter is no exception here. First of all, not all of your options will become unavailable. A fact that you can no longer run outside doesn’t mean you are prevented from finding another way to do cardio. Some sports migrate indoors, while the whole new exciting world of winter sports suddenly becomes available. When one door closes, another one opens.
By John Fisher (Sponsored Post)
Sports in general are an essential tool to keep you on the fitter side of life. The following list of games that you can take part in have a high payoff in keeping you mentally and physically healthy and there is very low probability of getting injured.
In the ancient times people used to work hard physically in order to get through their day which helped them stay in shape. But in the modern times when most of the work is being done by machines, man has gone lazy; therefore to maintain a healthy lifestyle, taking part in sports is necessary.
Swimming has been agreed upon as one of the healthiest sports. It has been medically proven that this is absolutely a gem of a sport for cardiovascular activity as it doesn’t stress you out and your whole body is in constant motion inside the pool. It builds up the muscles of the entire body and keeps your shape in check. It also improves the functioning of your lungs in addition to burning the extra flab accumulated in your body.
This sport has been part of Olympics for a long time and there are different styles which you can learn to make sure your body has the flexibility and the suppleness to stay fit. Some of those styles include butterfly, backstroke, breaststroke and freestyle. Choose your favorite style at an early age to master it into an art at the later stage.
I was reading somewhere that by playing one hour of tennis you burn at least 600 calories putting it on the same level as cycling and jogging. All that movement inside the court, your serves, sprints, slams and pretty much every little effort that you exert to keep up with this sport helps build the strength of your muscles, burning calories leading towards a fitter body that is in shape.
So try to adopt this game at an early stage of life so that you get habituated to it by the time you reach adolescence. It also boosts up mental health, keeps your blood pressure in check and improves the overall metabolic function.
This is new and most effective game in cutting down the extra fat. You can box at home or at the gym or club whatever suits you because boxing in the long run is beneficial to the entire health of your body as well as the mind. Enhanced heart health is ensured by taking part in boxing on a regular basis plus the extra bit of flab is cut down and your body looks in sublime touch.
All that punching, kicking and jumping requires a certain amount of strength and muscles of the whole body are at work. The heavy bag is almost a 100 pounds and hitting it on a constant basis several times demands a lot of energy. For that you need proper diet with lots of protein in it. This sport helps in acquiring a flat belly and perfectly shaped hips as your hips need to rotate to gain maximum extension and deliver a lethal blow.
Boxing aids in calming you down after a long day at the office. It is a stress reducer working out on the heavy bag. It has been said that boxing burns 13 calories per minute, it provides an effective cardio workout similar to cycling and running. Thirty minutes of boxing in a ring with another fighter helps shed 400 calories thus maintaining a shape to die for, for both the guys and gals. It is enviable that TurnerMAX has proven itself as an upcoming international brand in the world of combat sports.
Apart from burning serious calories cycling also makes your brain stronger and your mood happier by releasing endorphins into your system. Cycling provides a workout for the whole body specifically the legs. Muscles of the legs get stronger and firmer with the passage of time if you adopt this sport as a part of your routine. Cycling classes can be taken up any time of the year and they are fun and enjoyable. It keeps you younger than your age and your skin is as glowing as sunlight. Regularly taking part in this sport keeps you in shape and builds up your muscular strength. Cycling is definitely a calorie killer and we should take it seriously.