Monday, 14 December 2015

Make Your Gym Sessions More Productive And Comfortable In The Right Gym Shoes

Getting a gym membership can be exciting whether you are looking forward to losing weight and shaping up, building muscles or simply getting fit. Whatever your reasons for going for some gym activities, you ought to remember that the shoes you select can have effects on how comfortable and productive you remain. A good gym shoe is one that does not keep reminding you that you are wearing it probably because it is too hot, too tight too heavy or because it pinches. You need to choose the right shoe to make sure that you give maximum concentration on  the gym workout.

Grip – This is very important especially when you are looking for weight lifting shoes. Shoes that offer a flat firm grip on the floor or ground gives you proper form and they keep you safe from skidding when lifting heavy weights. It is important to avoid thick soled high tech shoes when in the weight room for safety and effectiveness in the activity. Always look at the sole of your shoes and the anti-skid features it has to ensure that you select a pair that is bound to offer firm grip regardless of the gym floor that you get exposed to.

Support – This is another very important aspect of gym shoes especially for strength training and cardio sessions. Remember these are activities that consist of side to side shuffling and jumping and you therefore should look for a shoe that has ample support. Wide toe box high top sneakers can be great choices when you are looking for optimal movement. Look for shoes that offer ankle support and arch support as well to keep the aerobic movements swift and safe for you. Shoes that are able to keep your feet from inward rolling are best for treadmill time  so make sure you pay attention to this supportive feature as well.
Comfort – It is definitely something you must pay attention to. Choose high top sneakers that have ample cushioning to keep your feet comfortable whether you are strength training or lifting weight. A comfortable gym shoe should not only be cushioned but also light enough and breathable for your feet so that they don't end up feeling overheated and heavy as this can slow you down. Comfort also relies on the shoe size that you select. Make sure your workout shoes fit comfortably. Avoid choosing very tight shoes or very large ones because either way you will have a hard time keeping up with the gym demands.

Style – You might be going to the gym but you definitely do want to look stylish. There are so many stylish sneakers you can choose for your gym workouts so you do not have to compromise your sense of style just because you are hitting the gym, go for workout high tops! When you take time to weigh your options, you will find a gym shoe you love and one that matches your personality. Love the shoe to enjoy wearing it to the gym.
Bodybuilding sneakers are very important for any gym workout. Ensure you remain safe, productive and comfortable by selecting excellent gym shoes that have all important features included and get the right fit for your feet.


Tuesday, 8 December 2015

Reasons Why Plank Exercises Are Great

Some of the best exercises are the least complicated, and plank exercises I think fall into that category. These have recently become an important part of my exercise routine because they are great for core conditioning. In fact, they may look too easy to be beneficial, but especially if you have irritation in the lower back this exercise might be your answer. But it also gives the hamstrings, glutes and shoulders a good workout, and will support proper posture and improved balance.
It should be noted, however that there are some common mistakes made when people do planks, and perhaps even more so than most exercises doing improperly could lead to injury. These exercises will tax the upper and lower regions of the spine. If these areas are weak it will normally cause the spine to sway. This can put compression pressure in the vertebrae and can cause back injuries. It is important especially when starting out, to know just where your limits are and not to exceed them. If you feel any pain in the back area, don't push it, but work your time up little by little.

Besides trying to hold the position for too long, other common faults are placing the hands too close together, allowing the hips and head to drop, and holding your breath. And what should your goal be? You are considered to be fairly fit in the core area if you can hold the abdominal plank position for at least two minutes. But again, you should build up to that point slowly.

That said, here are some reasons why you should be looking to plank exercises as part of your fitness program
1. Posture and balance improvement. By merely staying in the plank position for the period of time requires you to work on your balance. This can be enhanced further by doing planks on a BOSU ball, or by doing side planks. If we do lose our balance and posture position as we age, it is normally because of the weakening in the core area. Planks are great for this.

2. Alleviates back pain. Whatever you do to strengthen your core area is probably going to make your lower back stronger. The reason is because plank exercises require minimal movement while contracting all the layers of the abdominals.
3. Tones the stomach region. These exercises will be in our core muscles of the belly area. This is the foundation of the outer abdominals, or six-pack abs. This will be helped further by pulling in the area of your belly button, which will contract those deep inner transverse abdominal muscles.

4. Builds flexibility. The first time get into the plank position you will probably feel how the body becomes stretched. Not only in your posterior muscles but also in the shoulder area, the hamstrings and even the arches of your feet down to your toes. Plank exercises are a natural for stretching the body.

5. Mood enhancement. All of the above reasons for doing planks will help to improve a person's mood. Stretching and releasing the tension from muscles throughout the body are going to invigorate anyone who does these wonderful exercise routines.
Where you carry your weight has a lot to do with your overall health, as it is a  marker for issues having to do with the kidneys and liver. Read more about how to put on good weight through diet and exercise on our website Rich Carroll is a writer and avid health advocate now living in Chicago.

Monday, 7 December 2015

Exercise and Balanced Diet for a Healthy Life

A combination of a good exercise regime and a balanced diet will produce lasting results of healthy life. Exercise not only keeps a person fit but makes one feel good about oneself. As the sayings go, "a healthy body has a healthy mind" and "you are what you eat". Exercising regularly stimulates the brain to produce endorphin, a chemical that helps a person feel more relaxed and peaceful. A balanced diet is essential to maintain a healthy weight. Exercise and nutrition go hand in hand.
Studies have shown that aerobics exercises can make your bones strong which in turn helps you age better. Eating a low fat, low carb and high protein diet can be helpful in achieving goals faster. Exercising regularly prevents the risk of developing heart diseases, diabetes and certain types of cancers. To ensure that you are exercising hard enough without straining your heart, calculate heart rate by using the heart rate calculator. The optimum workout requires the heart beat to go up to 75% of heart rate which will burn a lot of calories in little amount of time.

Basic exercises to get you started:
There are three basic components to all exercise routines; Aerobics, Strength training and Flexibility or Stretching.

Aerobics exercise: Walking, jumping and swimming are the best forms of aerobics exercise. Jump rope brings the heart rate up much faster than walking. Hence, ten minutes of jump-rope, is equivalent to twenty minutes of walking. Swimming is considered as the only workout that allows all the muscle groups to work together simultaneously to burn maximum calories.
Strength Training: Weights and Pilates are known as muscle toning and strengthening workouts. Weight training should be done at least three times a week. Pilates are getting quite popular nowadays especially in the western countries. It teaches control of mind and body and helps strengthen core muscles.

Flexibility exercises: Yoga and stretching. Yoga is known for relaxation. It calms anxiety and brings about a holistic approach to life. Stretching is highly recommended after every workout. It is a good way to prevent injuries and soothe tired and sore muscles.

Benefits of exercising:
The benefits of exercise are innumerable, to name a few:
• Increased brain performance
• Feel more energetic
• Releases stress
• Keeps diseases at bay
• Makes the heart stronger
• Removes anxiety and depression

Importance of a Balanced Diet:
A balanced diet will provide you the energy your body needs to function properly. It is important to maintain healthy eating habits so that your immune system is strong enough to fight illnesses. Poor diet can hinder the growth and development in children. Kids with bad eating habits are more likely to continue it for the rest of their lives.
Easy tips to follow:
A healthy diet is a composition of fresh fruits and vegetables, lean proteins, dairy and whole grains. Here are some simple do's and don'ts to get you started.
• Don't fill yourself up with empty calories, like cakes and cookies, etc.
• Try to make every calorie count by obtaining them from the four major food groups.
• Prefer fresh fruits over store bought juices.
• Try to eat six small meals instead of three large ones.
• Always eat a healthy snack between breakfast and lunch, and between lunch and dinner.
• Finally have a small snack just before bed time. That way you won't end up consuming large portions at each meal.
When starting a healthy lifestyle, do some homework on how to calculate heart rate for optimum workout, find out the caloric intake required for your age and try to maintain a food journal in the beginning. Just keep yourself disciplined through exercise, maintain a balanced diet, and you can enjoy a happy life for many years to come. Start bringing a change today by living the healthy way.

Tuesday, 1 December 2015

The Benefits of Using a Foam Roller Pre/Post Workout

Foam rollers are effective for increasing flexibility, but when are they best utilized? The answer to that question isn’t necessarily limited to when it’s most beneficial to use a foam roller. It’s rather a matter of how. According to National Academy of Sports Medicine CEO and founder Mike Clark (h/t, practically everyone fails to properly utilize foam rollers. Correctly using a foam roller before strenuous exercise can decrease your chances of contracting an injury and improve your workout.

Tension release from problem areas
Your basic instinct to gently roll back-and-forth consistently won’t yield optimal results from using a foam roller. Instead, it’s important to apply pressure on problem areas of your body, such as the hip flexors and glutes. Hip flexor strain is a common outcome of daily physical activity, like sitting upright in a desk chair during an eight-hour workday. It’s also a primary point of concentration for mild lower back pain. You can effectively release the tension in your hip flexors, and other problem areas of the body, by rolling your hips on a foam roller for approximately one to two minutes before a workout.

Optimized range of motion
Stretching is widely conceived as an important element of pre-workout activity, but conventional stretching technique does not directly target muscle receptors and tendons. While it’s entirely possible to warm-up each major muscle group through stretching, using a foam roller can help prepare tendons for strenuous activity and also decrease muscular-tension imbalances. Foam rolling can help increase your body’s overall range of motion and enable you to perform explosive weightlifting exercises with greater authority.
Decreased muscular imbalance
Muscular imbalances refer to certain muscle groups within the body being stronger than others. Over time, it’s likely that you’ve noticed peculiar variations in how your body reacts to strenuous exercise. For example, it’s possible you’ve realized your quadriceps are able to handle more weight in the squat rack than your chest can tolerate on the bench press. While this is relatively common among active gym-goers, it could be an outcome of muscular imbalance. Clark emphasizes that foam rollers activate the Golgi tendon organ, which effectively allows conventional stretching to activate muscle receptors. This process helps create balance within the body, thus enabling you to exercise at optimal capacity.

Increased strength and flexibility
According to research published in the Journal of Strength and Conditioning Research, a dynamic warm-up model will increase strength in the quadriceps and flexibility in the hamstrings. A conventional warm-up period typically consists of moderate stretching activity and low-intensity exercise. However, combining the use of a foam roller with a regular stretching regimen, and performing five minutes of moderately intense cardiovascular activity, such as spinning, has the potential to enhance your body’s ability to execute strenuous exercises. Although research regarding foam rolling and its correlative effect on exercise remains limited, experts like Clark tout foam rollers ability to stimulate muscle receptors, which aid the process of lengthening muscle fibers.
Enhanced effectiveness of stretching
The ultimate benefit of utilizing a foam roller both before and after a workout is that it enhances the effectiveness of conventional stretching methods. Foam rollers apply deep pressure to problem areas, especially those in the pelvic region. This consequently activates muscle receptors, which increases your overall range of motion, decreases muscular imbalance, and helps maximize your strength and flexibility.

John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.


Wednesday, 25 November 2015

Know Them: The Protein Suppliments

Whenever you are serious and start caring about your health the first thing stuck in your mind is the required essential nutrition's and their resources and here I am informing you about these nutrition's, however the general nutrition's are vitamins, minerals such as calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium except these minerals we also require carbohydrate, fat, abundant amount of water and the most essential one protein now you got it how essential is the protein is? Now you will be thinking what the protein is and why is so essential then let me remind you;they are one of the building blocks of body tissues, and serve as a fuel source, but as a fuel source they only contains 4kcal per gram which is quite less than the energy offered by carbohydrate or lipids which contains around 9kcal. However the most important aspect and illustrating virtue of protein from a nutritional point of view is amino-acid's composition.
Basically proteins are the polymer chain of amino-acids which are linked together by peptide bond and these peptide linkage broke down in stomach in presence of hydrochloric acids to stimulate digestion process and this is essential for the synthesis of essential amino acids. And by knowing the Essen city of protein you will be planning to start intake of protein supplements then let me keep you aware of the phony ingredients flowering in the local markets with the same product name and theme. Sometimes it is not easy to integrate between the fake one and the genuine product. So I will recommend you to go for a branded one's with the genuine hologram image on the package and when it comes to online purchasing of products, it's concern of more beware of the fraud products or the fake/in-genuine ingredients in the supplements.

However in some of the consideration purchasing online products are also beneficial as it offers you the right to claim the authority for late delivery, for in-genuine product or the fake brand, for not giving the value for your money.These protein supplements are easily available in numerous colors and flavors alike strawberry, vanilla, chocolate, etc. It is usually recommended and advised to have these protein supplements immediately after working out, as it helps you out to rebuilds the muscles and regaining the lost energy.
One can easily have these protein bodybuilding supplements in the local market place. They're well available in most of the medical stores and other malls. These supplements comes under the name of various brand names; therefore it is important to go through the ingredients presents in the supplement before purchasing.


Tuesday, 24 November 2015

Building a Home Gym in the Garage

Having a home gym is very attractive idea for anybody who likes to regularly exercise at home. Home gym has many benefits when compared with commercial gyms. In the home gym, one can exercise whenever one wants, there is no time lost trafficking, there is no time lost waiting for some other guy or girl to finish, there are no gym fees, it can be accustomed to personal needs etc. On the other hand, home gyms require space and money to buy and maintain.
Money for home gyms many consider to be the main problem, but in the long run, you are actually saving money because you are not paying monthly gym fees, you don't spend any money trafficking etc. So, when building a home gym, consider purchasing equipment little by little, month by month or even quarterly or annually.

Cardio Equipment
Depending on your personal preferences, cardio equipment can be in the form of expensive, but durable and sturdy treadmill or elliptical, or if you have ordinary bike, you can purchase a bike stand for just a fraction of cost of good treadmill or elliptical.
Home foldable treadmills cost less, especially self-powered models, and they are great choice for people who prefer walking as the form of low impact, low intensity cardio.
If you have good, heavy rope for rope jumping (and enough high ceiling), you have all necessary equipment for good cardio workout. Ordinary rope can be purchased in any hardware store for cheap.
If you like Martial Arts, good punching bag will build your strength, stamina and burn fat tremendously. Punching bag can be used as warm-up, as main workout, or to burn extra calories after main workout. Note that if you have never used punching bag, it is highly recommendable to find someone to show you how to actually punch.
To save space, punching bag can be stored away and mounted when required.

Exercise Equipment
Pull-up bars can be wall mounted, ceiling mounted, part of dip station or squat cage, doorway mounted etc. Simple pull-up bars are cheap and reliable – fix them somewhere on the wall and use them for great back and biceps workouts with various pull-ups and chin-ups.
With just a few items – bike stand, rope, punching bag and pull-up bar – one can make great full body workout that will increase strength, stamina, increase muscle mass, burn fat etc. And in the case of circular workouts, even full-body workout doesn't have to last more than 60 minutes. List of exercises that can be done using such equipment is rather long: cycling, running, walking, rope jumping, bag punching and kicking, various push-ups, various squats, various pull-ups and chin-ups, burpees, various abs exercises etc. As one can see, plenty of these exercises are bodyweight exercises and even if you are gym rat, don't underestimate them.
Next piece of equipment that one should consider for home gym are dumbbells – variable or adjustable dumbbells with proper stand. Variable dumbbells save space and even money in the long run when compared with ordinary dumbbells, but their initial price is relatively high.
Note that with the pair of adjustable dumbbells only one person can exercise at one time – with modern variable weight dumbbells this is not great issue, since weight can be changed often in just a few seconds. Variable or not, dumbbells are great for many exercises and it is nice to have them.
Variable bench is often next piece of equipment to be purchased. This bench must be capable of several decline and incline positions and of course, flat position. When buying a bench for home gym, it is good to choose a bench which have a stand for barbell and extension for leg exercises (for quads and hamstrings). Such benches cost little bit more, but in the end, they are worth that extra money.
After bench, one needs good, solid barbell with some weights according to your needs. When considering weights, choose weight plates with rubber coating. Rubber coating prevents rust to occur, they are much quitter when used, protects walls and plates from getting damaged etc. Also, consider weight stand to store your weights and some rubber mats to put around your bench – your floors will last longer.
As one progress, squat rack is next to be obtained – it requires space and strong floors, but for various squats, it is a must have equipment.
On the other hand, if you don't have much room for various weights, bars, barbells, racks etc., and you just need 'something' to work out on, consider all-in-one home gym exercise machine. There are several types of them and most of them look like medieval torturing devices, but in the end, they get their job done. Just don't expect levels and type of resistance as if you are working out with regular weights.
Home Gym Maintenance
Maintaining a home gym is rather easy. Each exercise machine must be maintained as recommended by their manufacturer. This often includes lubrication, changing pulleys, cables, batteries and similar.
Good AC unit is required for keeping proper temperature and humidity levels. Be sure to regularly clean air filters on your AC unit, since filters decrease amount of dust and other airborne particles in the gym.
Strong vacuum cleaner with various cleaning attachments for reaching corners and tight areas is great thing to have. Such vacuums doesn't have to cost much and can be a general home vacuum, like ordinary Shark NV356e or any similar vacuum cleaner. Once a week, clean entire area and if you have time, clean the equipment with wet, disinfecting wipes. Maybe this sounds too much, but clean home gym is more pleasant environment for regular workouts than a dirty one.


Sunday, 11 October 2015

Muscle Cramps: Unmasking the Fitness Dilemma

The article talks about the occurrence of muscle cramps among individuals who want stay fit and improve their health. Rather than taking medication and drugs to treat muscle cramps, individuals are advised to make adjustments in their training routine and diets to lessen the development of muscle cramps.
People nowadays are becoming more conscious about their health, recognizing the importance of exercise and physical activities in their lives. Many have been integrating exercises like jogging, skipping ropes, brisk walking, and other similar exercises in their daily routines. However, there are instances that people who exercise, especially those who run or jog, can be vulnerable to muscle cramps. Muscle cramps are the involuntary and forcible contraction of the muscles. These cramps can be related to a part of a muscle, the entire muscle, or a group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point of their lives.

 Muscle cramps can be caused by different factors which may include poor flexibility, muscle fatigue, electrolyte and mineral depletion, excessive physical exertion, and dehydration. Electrolytes are minerals in the blood and other fluids that carry an energy charge. In addition to these causes, muscle cramps can be linked to some factors like improper breathing and unhealthy diets.
Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.

· Stop the activity that triggered the muscle cramp
· Gently stretch the affected muscle
· Keep the affected muscle moving with light activity (standing and walking around)
· Massage the affected area to aid blood flow

Making adjustments in one's training routine may help prevent the occurrence of muscle cramp. Improving one's cardiovascular fitness may also boost the flow of blood to the muscles. A strong heart may guarantee that there are sufficient amounts of oxygen and nutrients in the muscles for them to function properly. Stretching may also help the muscles become more loose and flexible that may stop the muscles from tightening and cramping. Stretching coupled with a good warm-up session may lead to increased range of movements and help prevent injuries and muscle cramps by prompting muscle recovery.
In terms of breathing and healthy diets, people who workout should make sure that plenty of water is taken before and while working out to replace lost electrolytes. Deep breaths should be done while working out to allow consumption of plenty of oxygen. Studies show that when oxygen intake is more efficient the following may take place: slower heart rate, decreased blood pressure, eased anxiety, and relaxed muscles. Workouts should not be overdone to prevent the occurrence of muscle cramps. Any cramping usually subside after a few minutes of rest but if individuals are having trouble with their cramps they should seek the advise of doctors of other health specialists.

Rather than seek for the treatments or remedies for muscle cramps engaging in proper pre-workout and workout routines may eliminate or lessen the occurrence of these health ailment. The use of over-the-counter medication to treat muscle cramps is not prohibited. But individuals who wish to try them should consult doctors before taking them and not self-medicate. Proper workouts and healthy diets prioritized rather than taking muscle relaxants and other medications to treat muscle cramps.