November 18, 2013 | Filed Under Healthy Lifestyle | No Comments
A delicious flavor and silky texture make avocados a favorite food of taste buds, but they also benefit for the body greatly. The green fruit is one of the top super foods because it contains an excess of many essential nutrients, including vitamins A, B, C, E and K, protein, and fiber. Learn more about the health benefits of this tasty food, and eat them before using your training gloves or workout grips!
Good for the Heart
Avocados are loaded with folic acid and vitamin B6. These help regulate levels of homocysteine, a chemical linked with a higher incidence of heart disease. They also contain monounsaturated fat, vitamin E and glutathione; essentials for good heart health.
Lower Cholesterol Levels
Avocados beta-sitosterol richness moderates levels of cholesterol in the blood. Eating them for one week can lower bad cholesterol by 22 percent and increase good cholesterol by 11 percent.
Prevention of Birth Defects
Avocados are a great source of folic acid. One cup of this super fruit gives your body over 20 percent of the daily recommended value. This is essential in preventing birth defects like spina bifida and neural tube defects.
Fight Free Radicals
Avocados are a good source of glutathione, a type of antioxidant that helps the body fight free radicals.
Controlling Blood Sugar Levels
The healthy fats in avocados can help regulate sugar levels in the blood, and the soluble fiber in the fruit also helps maintain steady blood sugar levels.
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November 14, 2013 | Filed Under Workout Tips | No Comments
Cardio workouts help you lose weight, boost your heart health and burn fat so you look ripped. To get more out of your next cardio workout, follow these fat-burning, heart-pumping tips!
Incorporate Sprint Intervals
Add intense bursts of activity into your workout while burning more calories and increasing your endurance, strength and speed. Almost any cardio workout can incorporate interval training. If you normally ride your bike at a moderate pace, mix it up by sprinting for thirty seconds, then returning to a moderate pace for two minutes. Add explosive plyometric moves to your regular aerobics routine or spice up your morning walk by jogging every other block.
Don’t Forget Your Arms
Many cardio workouts focus on the legs, but you can maximize your workout by including your arms as well. When you run, make sure to swing them with every step. When you take an aerobics class, put on your workout gloves or fitness grips and add hand weights to your routine. If you love to swim, choose strokes that really work your upper body.
Mix it Up
Build endurance, strength and help prevent injuries by doing three different kinds of cardio every week. Go for a hike one day, a bike ride the next, hit the pool another or take your workout on the road for a long run. This helps eliminate workout boredom and burnout.
Work All Your Muscles
Short on time? Plan a workout that exercises all your muscles. Combine cardio with strength training so you don’t have to choose between the two. If you run, stop every quarter mile to do a series of ten sit-ups, ten push-ups and ten squats. By the end of the workout, you will have worked all your key muscles and increased your metabolic rate.
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November 11, 2013 | Filed Under Workout Tips | No Comments
If you have a weak handshake or can’t lift as much as you want in the gym, it is time to build your forearm strength. Ultimately strong forearms help build a tighter grip, and result in greater muscle all over. Try these techniques and tips to develop sleeve-busting forearms.
You can use your fitness grips or workout gloves to train your grip every day. When you are in the gym, incorporate lifting and pulling into your routine. This will quickly boost your grip strength and help you further grow and strengthen your forearms. Try finishing off your workout each day with a core move like farmer’s walks.
Squeeze the Bar!
Although often forgotten, this is one of the simplest and most powerful ways to build your grip and forearms. When doing a set, actively squeeze the bar! This leads to better grip activation and will help you gain grip strength quickly. When doing a set don’t let the bar slide towards your fingers. Try wrapping your thumb around the bar to improve support and lock it in your palm. Focus on squeezing strenuously to better engage your grip during the move.
Use Grip Builders
Add stimulus to your workout by wrapping a towel around the handle or bar during an exercise. This will increase its thickness increase the challenge. In lieu of regular pull-ups, hang from two towels instead. The simple exercise suddenly becomes torture if you have a weak grip.
Avoid Using Wrist Straps
The only thing on your hands should be workout gloves. Wrist straps are a crutch, and using them avoids making your forearms stronger. Don’t be too proud to lift a little less weight without them because it will improve grip strength and soon you will be able to lift even more.
What are your top exercises for strengthening your forearms?
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November 7, 2013 | Filed Under Workouts | No Comments
If you have ever suffered from an aching back, you are not alone. One of the most common ailments in adults, lower back pain can be prevented and relieved by strengthening the back muscles. Grab your fitness gloves or weightlifting gloves and make these moves part of your exercise routine to build strength in your lower back.
Lunge, Lift, Turn
Stand with your left foot slightly in front of your right foot. Set a dumbbell on the floor on the right side of your left foot. Contract your abs as you move into a lunge position and grab the dumbbell with your right hand. Next, return to a standing position and switch the weight to your left hand as you twist your torso to the right. Lunge with your right leg leading and place the dumbbell back on the floor. Repeat the move on the opposite side of your body.
Get into the child’s pose by sitting with your knees and hands on the ground and sitting back on your heels. Stretch your arms forward, then slowly arch your spine and straighten your arms. Hold the pose for about five seconds, and then slowly return to the child’s pose again.
Lie on your back with your feet about hip-width apart and feet flat on the ground. Bend your knees and relax your arms. Lift your hips, squeezing your buttocks for support, then hold the pose for five seconds. Relax. Repeat. Try to build up to 12 reps.
The Side Plank
Wearing your fitness grips for support, lie on your left side in a straight line. Rest your weight on your forearm with your elbow underneath your shoulder. Contract your abs, lifting your hips from the floor. Remain in a straight line and hold up to 40 seconds before lowering. Alternate sides each time as you repeat the move.
What are you favorite lower back exercises?
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November 4, 2013 | Filed Under Workouts | No Comments
At first glance, it seems like exercise addiction may not be such a terrible thing. Thousands of studies declare the emotional and physical benefits of getting regular exercise. We are encouraged to work out more, unlike other addictive actions. However, exercise addiction is a real problem, and can have serious consequences.
Although using your training grips or fitness gloves regularly will definitely benefit your health, exercising too much can cause more problems than benefits. Exercising too much can cause injuries, threaten your health and lead to other physical issues.
People addicted to exercise workout too long and often without giving their muscles time to properly recover. They may exercise for hours and hours each day, even if when sick or fatigued.
Similarities with Other Addictions
People addicted to drugs or alcohol get pleasure from their substance of choice. Experts believe exercise addicts get that same pleasure from the dopamine and other neurotransmitters that are naturally released during exercise.
Similar to other additions, people dependent on exercise for pleasure and stress relief may report withdrawal symptoms. Also these people may “binge” exercise after periods of control or absence from their routine.
People addicted to exercise often report working out for their health, to lose weight or to improve their body image. This is similar to most peoples’ exercise motivations, but addicts are more likely to work out for social enjoyment and to “escape.” They also use exercise as a means for emotional expression and let out grief, anger or anxiety through exercise.
Getting Help for Exercise Addiction
If you feel like your need to exercise is overpowering your ability to deal with feelings and relationships, it may be time to seek help. Talk to your doctor about finding ways to cope and overcome your addiction.
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October 31, 2013 | Filed Under Healthy Lifestyle | No Comments
If you think of sugar substitutes, you may picture a blue, yellow or pink packet filled with a chemical-based fake sugar. But there are plenty of natural, healthier ways to satisfy your sweet tooth. Next time you crave sweats try one of these healthier sweeteners!
This syrup extracted from the agave plant (yes – the one that gives us tequila) has more calories than cane sugar, but it is also sweeter. That means you will use less and have fewer calories to burn off with your workout gloves or fitness grips later.
Agave nectar isn’t just appealing to your taste buds; it is also great for digestion. Agave nectar contains a prebiotic, a dietary fiber, that encourages development of healthy intestinal bacteria.
Try agave nectar drizzled over Greek yogurt, or add it to coffee in place of your regular sugar.
This zero-calorie sugar substitute comes from the South American stevia plant. It’s 100% natural, 200 times sweeter than table sugar, but it won’t cause your blood glucose levels to soar.
Experiment with different brands of stevia until you find one you enjoy (some leave a slight after taste), then try baking with it and see if you can tell the difference. Just remember to replace all but one quarter-cup of sugar with stevia in the recipe!
This is one natural sugar substitute you probably already have in your pantry. Honey tastes great and is loaded with antioxidants. Eating some each day can even lower cholesterol while helping you lose or maintain weight
Branch out to explore different types of honey. There are over 300 kinds to taste, but darker honeys tend to have the most flavor and nutrients. Pair your favorite varieties with winter squash or cheese, or use it while baking
What are your favorite all-natural sugar substitutes?
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October 28, 2013 | Filed Under Healthy Lifestyle | No Comments
We normally think of calories as things that are in food, and we know that all foods and beverages have calories, but what does that mean for your body? How does your body use calories? What types of foods and drinks have the most calories? You’ll find the answers to these and other common questions about calories below!
What exactly is a calorie?
Technically, a calorie is the amount of energy it takes to raise a gram of water by one degree Celsius. In laymen terms this means calories gained from drinking and eating are the energy we burn doing physical activities. For example, a banana may have 110 calories, and a two-mile walk may use up around 200 calories.
How does the body use calories?
To your body, calories are sources of heat energy. That type of energy fuels the body just like gas fuels a car. Calories are what give you the energy to get through a grueling workout with your training gloves or workout grips!
Where do calories come from?
Your body gets calories from fat, proteins and carbohydrates. Each gram of pure fat contains nine calories, and each gram of carbs or protein has four calories. This means that foods that are high in fat are also high in calories, and foods that contain more carbs or protein have fewer calories. This knowledge can help you estimate the amount of calories in the foods you eat and make healthier choices.
Why is it important to know about calories?
Now that you understand how calories work, you can use that knowledge to balance your diet. If you want to maintain your weight, you should aim to consume and expend the same amount of calories. If you want to lose weight, you must burn more calories than you consume.
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October 24, 2013 | Filed Under Workout Tips | No Comments
No gym membership? No problem! Check out these easy exercises you can do at home or at the office to get toned, build strength and burn calories – and the only equipment you need is fitness grips or weightlifting gloves!
Hit the floor and channel your super powers. This is a move that targets your back, shoulders and butt. Start off by lying on your stomach with your legs stretched out in a straight line. Reach your arms overhead with your palms facing each other. Breathe in and use your core muscles to support your spine. Then, slowly lift your legs away from the floor for a few inches as you lift your arms at the same time. Keep your arms and legs straight and try not to rotate your pelvis or shoulders. Hold this position for a few seconds, and then slowly lower them back down to the starting position.
The Front Plank
Wear your weightlifting gloves or fitness grips to prevent slipping when doing this move that works your core and back. Lay face down on the floor with your elbows under your shoulders and fingers and palms facing down. Tighten your core muscles as you slowly lift your thighs and torso off the floor. Keep your legs rigid, don’t sag your lower back or ribcage, and keep your shoulders over your elbows. Keep breathing and hold your core strong as you hold the position for five seconds or longer. Slowly lower your body back down to the floor and repeat the move to get killer abs.
At-Home Cardio Moves
It is easy to add cardio to your at-home routine or to sneak in some calorie-burning moves at work. Next time you take a phone call, walk around your office or home as you chat. Take the stairs instead of the elevator, have a dance break between meetings or squeeze in some jumping jacks as you do chores. Little bursts of exercise really add up.
What are your favorite exercises to do at home or in the office? Share your top picks with our readers in the comments below!
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October 21, 2013 | Filed Under Workouts | No Comments
We’ve all heard the usual excuses for skipping a workout. Some are unavoidable, some are understandable, but some are downright lame. Next time you find yourself making one of these common excuses, follow this advice, grab your fitness grips or weightlifting gloves and get to it!
“I don’t have time to workout.”
Make time to exercise by combining things you are already doing with a workout. Go hiking as a family, run on the treadmill while checking work emails on your phone, take a walk on your next business meeting or play basketball with a date.
“The gym is too expensive.”
If you cannot afford a gym membership, don’t work out at the gym. Instead, hit the road for a long run to the park with your fitness grips and turn the playground into a gym. There are plenty of ways to stay fit, and many of them don’t require a gym or special equipment.
“I’m bored with my exercise routine.”
Mix it up!! If you always swim laps, hop on a bike to spice up your training. If you’ve never done circuit training before, give it a try. Sign up for a sports league to add more excitement to your routine.
“I don’t see results on the scale.”
If you are trying to lose weight, you may be disappointed when the numbers on the scale don’t budge after a weeks of grueling workouts. Remember that dropping pounds is not the only measure of progress. To gauge success in other ways, measure your waist, time yourself as you run a mile or write down how much you can bench press. You are likely improving in those areas even when the scale does not move.
Be honest – what excuses do you make to avoid a workout? How do you overcome it? Share your best advice with our readers in the comments below!
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October 17, 2013 | Filed Under Workouts | No Comments
There is certainly no shortage of advice when it comes to losing weight. Search the Internet or browse a magazine rack at the grocery store, and you will discover all of the newest weight loss “cures”. Some magic supplements, super foods and fad diets promise to slim you down in as little as two days!
Don’t fall for gimmicks. If losing weight were that easy, wouldn’t everyone be thin? If these fad diets and magic weight loss pills really worked everyone would be a size two.
It is tempting to reach for the latest and greatest weight loss plan when you want to drop pounds, but it is critical to select a healthy one. This will help you lose weight and keep it off without torturing your body and causing other healthy issues.
So how do you choose a healthy weight loss plan?
Talk to Your Doctor
Always speak with your doctor before you begin a weight loss plan. Talk about what is contributing to your weight gain, medications you take and any medical problems. Also discuss your weight loss goals and your plan for reaching them and how to work out safely with your fitness grips or workout gloves.
Consider Your Needs
Unfortunately, there is no single weight loss plan that will work for everyone. However, you can find a workout plan and diet that suits your personal needs. Before your selection, ponder your past experience with diets. What worked and what didn’t? What did you dislike or enjoy about them? How did you feel both emotionally and physically while dieting?
Think about your exercise plan. Do you use your fitness grips or workout gloves every day? What activities do you enjoy? Do you like to work out alone or with a group?
Use your answers to guide you in the right direction to begin your weight loss journey!
Readers, how do you avoid falling for weight loss gimmicks?
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October 14, 2013 | Filed Under Workout Tips | No Comments
When our bodies are harmed, inflammation is the response. It is like a sudden surge of soldiers that race from the immune system to the injured area to start repair. In that way, inflammation can be healthy and helpful. Alternatively chronic inflammation is responsible for a host of harmful conditions, like Crohn’s disease, heart issues and arthritis.
The good news is that you can combat dangerous inflammation and prevent the development of some significant health issues later in life by mixing up your workouts today.
Exercise and Inflammation
When you work out with fitness gloves or workout grips, your muscles contract and circulation increases. This causes the release of cytokines and myokines, compounds that keep inflammation under control. These compounds also help you operate at an optimum level while your body recovers.
The way you use your workout grips or fitness gloves is important. While all exercise benefits inflammation those who only strength train or do aerobic work don’t obtain the same results as to those who do both.
Other Benefits of Mixing Up Your Workouts
Strong evidence exists that combining resistance training with aerobic exercise is one of the best ways to reduce inflammation and prevent developing an array of diseases in the future. Mixing up your workout routine also gives muscle groups ample time to recover between workouts. This keeps your exercise routine fresh and changes how you progress against challenges. It can even help you break through the dreaded weight loss plateau!
However, it is important to avoid overtraining. Getting too much exercise can trigger excess inflammation. Ease into new activities, get plenty of rest, and remember to combine both aerobic and resistance training into your routine.
Readers, how do you switch up your workout routines? What is your favorite aerobic and resistance training exercises? How do you balance them in your routine?
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October 10, 2013 | Filed Under Workouts | No Comments
Do you want toned, sculpted, stronger arms? Better grab your crossfit gloves or weight training gloves and get ready to work! Add these ten simple arm exercises to whip your biceps, triceps and other arm muscles into shape!
- The Dumbbell Curl
One of the best moves for your biceps, dumbbell curls will make you feel like a jock, even if you are only lifting five pounds. Work both arms separately, then finish off the move with 8 reps of double curls, holding weights and curling with both arms at the same time.
- Forearm PlanksThis variation on the standard pushup is great to do in between sets of machine weight work when you are doing circuits. Get into the standard pushup position, then lower yourself onto your forearms and hold the pose for at least 20 seconds.
- Chair DipsWork the backs of your arms at home with this simple move. While sitting in a chair, bend your elbows at a right angle as you lower yourself toward the floor. Slowly get back to the starting position and repeat eight times. Keep your weight training gloves or crossfit gloves on to prevent slipping!
- Core StrengthenerYou’ll work your core and your arms with this killer move. Stand straight, then move forward with your left leg and lift up your right leg behind you. Lift your arms above your head and balance in the position for 20 seconds before repeating on the other side.
- The CobraWork your shoulder muscles by laying face down on the floor and slowly lifting your chest, shoulders and head up. Use your arms for support and hold the position for a few seconds. Repeat the move ten times, then give yourself an added challenge by lifting your hips and thighs off the floor too.
What are your favorite arm strengthening moves? Share your top picks with our readers in the comments below!
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October 7, 2013 | Filed Under Workout Tips | No Comments
Treadmills are one of the easiest exercise machines to use, but accidents do happen. To stay safe while you are exercising on the treadmill with your fitness grips or workout gloves, follow these tips.
- Use the safety features! Most modern treadmills have an automatic stop button. Use it if you need to!
- Workout in a safe space. Place your treadmill in a low-traffic area where your kids won’t think it is a toy and your roommate won’t clumsily stumble into the moving belt. Always make sure the belt is stopped when you are not working out, and don’t leave it running unsupervised, even if it is just for a phone or bathroom break.
- Get on properly. As you step onto the treadmill, place one foot on the side of the belt, then place the other foot on the belt when you are sure it is moving at a safe speed. Although most treadmills start out at a slow speed, don’t assume that is the case.
- Use the handrails sparingly. Using the handrails is ok when you are trying to get your balance and adjust to the machine, but let go the moment you feel comfortable. You’ll move more naturally without them, and using the handrails too much can cause shoulder and elbow strain and reduce your calorie burn.
- Look forward. Stay focused on what is directly in front of you to avoid veering off to the treadmill’s side. Stay in the belt’s center to avoid tripping or sliding off.
- Recover after your workout. Many people feel a bit dizzy after they finish a treadmill workout and get off the machine for the first few times. That’s normal, and the vertigo tends to go away as your body adjusts to the exercise. Give yourself a moment to recover while holding onto something if you feel dizzy.
Be honest– have you ever fallen off the treadmill? Share your most embarrassing workout stories with our readers in the comments below!
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October 3, 2013 | Filed Under Workout Tips | No Comments
So you finally started paying more attention to your treadmill than your DVR, and you’ve been swapping pizza for salads for a month, but your body is still not where you would like for it to be. What do you do now?
It is time to delve deeper into the bag of fat-burning tips and tricks! Here are some of the best ways you can start banishing fat.
Up Your Protein
A high-protein diet enhances fat loss because it raises your body’s levels of peptide YY, a chemical made by your gut cells that boosts satiety and decreases hunger.
Choose Whole Grains
Getting your carbs from whole grains can shred abdominal fat. To prevent insulin spikes that encourage fat storing instead of burning, reach for slow-digesting carbs like oatmeal, brown rice or whole-wheat bread.
When using your workout grips or fitness gloves, lift heavier weights for fewer reps to boost your resting metabolic rate. That way, you will burn more fat and calories when you are not using your workout grips at the gym.
It may be tempting to take a long break between weightlifting sets, but doing so can be detrimental to your fat burning power. Keep your breaks to 30 seconds or less to maximize your fat-burning potential.
You will burn more calories by doing fast, explosive reps that controlled, slow reps. This is because fast reps activate your fast-twitch muscle fibers, which burn more fuel while you work out than their slow-twitch counterparts.
This one may seem counterintuitive, but you actually need healthy fats to lose the bad fats. Get about 30 percent of your total caloric intake from foods that contain omga-3 fatty acids and other healthy fats, like sardines, olive oil, salmon, walnuts or trout. You will actually increase your fat loss compared to sticking to a low-fat diet.
Readers, what are your top fat-burning tips? Have these tips worked for you? Share your best advice in the comments below!!
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September 30, 2013 | Filed Under Workouts | No Comments
Want a flatter stomach and more toned abs? If you answered “yes,” don’t fall for all the fancy workout gizmos, latest DVDs and fad diets. There are many pitfalls to avoid on the way to getting a six pack, but you can avoid them by following these tips.
Don’t Over Crunch!
Crunches have long been the go-to ab exercise, and they can give your core a good workout, but there are many more effective ways to tone your abs. When you do crunches, you are mainly working only your rectus abdominus muscles. To work your whole core, grab your fitness gloves or workout grips and fight belly bulge with plank work, ballerina twists and other moves.
Don’t Do Too Many Reps
If you are doing exercises properly, you really only need to do 8 to 15 reps to get the results you want and target your core muscles. Think about it – you wouldn’t do 100 reps when lifting weights with your fitness grips, so why would you do that many crunches a day? If you think doing that will spot-reduce fat from your gut, think again!
Focus on Form
The key to really developing your core and abs is to stay focused on your form. During each movement, your abs should be deeply engaged. Pulling your belly button toward your spin can help you better engage more muscles and make each move you do more effective.
Don’t Neglect Your Whole Core
Your ab workout should focus on your whole core, not just the rectus abdominus muscles that run down your torso’s front. You also need to work your obliques (the muscles that run across your middle diagonally), your transverse abdominus (which runs below the rectus abdominus) and your back.
What are your favorite ab exercises? Share your top picks with our readers in the comments below!
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September 26, 2013 | Filed Under Strength Training | No Comments
Make these moves part of your regular workout routine to get fitter, more sculpted thighs in just one month. Grab your workout gloves or fitness grips and get ready to break a sweat!
Roundhouse Kicks and Squats
Skip the endless leg lifts and hours on complex weight machines in favor of this powerhouse move. Stand with your knees soft and feet shoulder-width apart. Next, hold your fists under your chin. Pivot to the left 45 degrees while extending your right leg to the side. Do a roundhouse kick as high as you can with your right leg, then retract your right leg as you go into a squat. Switch legs and repeat!
Circle Hip Extensions
Stand with your hands on your hips and your feet about a shoulder-width apart. Keeping your left leg straight, lift your right leg up backwards with your toes pointed. When you feel your glutes contract, make a small circle with your right toes. Make another circle in the other direction, then repeat on the other side.
Chair Pose to Back Lunge
Stand with your feet and legs together, then squat like you are sitting down in a chair. Extend your arms and hold the squat for five seconds. Next, do a backwards lunge and hold that position for five more seconds. Get back to the starting position and repeat on the other side.
Lifted Heel Plie
Stand with your feet wide than your shoulders and your knees turned out. Lift your arms to shoulder height, keeping your palms facing the floor. Slowly squat down, keeping your knees over your ankles. Straighten back to the starting position and repeat.
Stand behind the back of a chair with your knees soft and fists under your chin. Raise your right knee and kick your right knee over the chair in an arc shape. Switch legs quickly and repeat.
Readers, what are your favorite thigh-sculpting moves to do with your workout gloves or fitness grips?
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September 23, 2013 | Filed Under Workout Tips | No Comments
The sport of running is growing, and hundreds of thousands of new runners hit the roads, trails and treadmills each year. Most of them have great goals and the best of intentions, but many soon become overwhelmed with their new sport. This is usually because new runners are not prepared physically or mentally for the demands running makes on them. To ensure your new running adventure is successful, follow these tips.
Visit an independent running store to get properly fitted for the right running shoes for your foot and gait type. Like the proper gym grips and training grips, the right pair of running shoes can help you prevent injury.
New runners should invest in a few pieces of exercise clothing made from moisture-wicking materials. Stay away from cotton that can cause blisters, chaffing and irritation, and instead shop for clothes made from technical fabrics.
Make a Plan
Follow a beginner’s running plan to get used to running and push yourself to run faster or longer each week. Easing into the sport will help your body adjust and reduce your chances of injury.
Don’t skip a warm up before each and every run. Stretch your muscles by walking for five minutes. This will loosen up your muscles and prepare you for your actual run. Save the traditional stretching moves for after your workout.
Strengthen Your Body
You’ll need muscle to fuel your runs, so build it up by using your training grips to lift weights a few times each week.
Your workout and rest are equally important. Give your body time to recover and rebuild. Without proper rest, you will end up feeling sluggish, sore and tired. If you are a true beginner, give yourself a day of rest in between your runs.
Runners, share your best tips for beginners in the comments below!
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September 19, 2013 | Filed Under Exercise | No Comments
Taking sleeping pills is one of the most common ways to battle insomnia, but there is a much safer and more effective way to promote a healthy sleep cycle: aerobic exercise.
Millions of adults suffer from sleep problems, but making aerobic exercise part of their regular schedule can improve their mood, vitality and quality of sleep.
Researchers at Northwestern University studied over 20 sedentary adults who reported impaired daytime functioning coupled with trouble falling asleep or maintaining sleep. Researchers split the group in two, one of which exercised four times each week for two 20-minute sessions. The other group exercised for 30 to 40 minutes four times each week.
Both groups maintained their workout schedules for four months, and participants walked, ran on a treadmill and rode stationary bikes until they reached 75 percent of their maximum heart rate.
A control group mentally exerted themselves for about 45 minutes up to five times a week by doing educational or recreational activities, but they did not exercise physically.
The participants who regularly exercised reported sleeping better and experienced less daytime sleepiness. With better sleep, the participants felt more vitality during the day and less depression overall.
This is great news for people who suffer from insomnia. If using fitness grips or weight training gloves can help them fall asleep, these people can avoid the side effects caused by many sleep medications.
This natural cure is part of an overall healthy lifestyle, and aerobic exercise is an easy strategy that may help people sleep better. When sleep improves, people feel better both physically and mentally. People who don’t sleep well are far more likely to develop depression, diabetes, hypertension and other health problems. Exercise is also beneficial for weight management, metabolism and heart health. These are just some of the reasons to use your workout grips every day!
Does exercise help you sleep better at night?
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September 16, 2013 | Filed Under Workout Tips | No Comments
Congrats! You’ve decided to adopt a healthy lifestyle and incorporate exercise into your regular routine. It’s a smart move, but exercise can be risky if beginners do not follow the proper precautions. To stay safe on your journey to fitness, follow these tips!
Talk to Your Doctor
Before you start a new exercise regime, talk to your doctor about your health and your goals. It is important for anyone new to working out to have this discussion, but it is absolutely essential for anyone with chest pain, heart conditions, balance issues, joint or bone problems or people who take prescription medications for heart issues or high blood pressure. These people may have special needs or limitations that must be addressed before starting an exercise program.
Get the Right Gear
Being well-equipped to work out will help you avoid setbacks and injuries. Invest in a pair of workout gloves or fitness grips to get a safe and effective workout, get fitted for the right shows for your chosen activity, and outfit yourself with the right exercise clothing. Choose fabrics that absorb moisture and fit loosely, and don’t forget the right protective gear, like sunglasses, helmets or elbow pads!
Know When to Stop
Over-exertion is a real threat to beginner exercisers. Avoid injury and exhaustion by knowing the warning signs that indicate a problem. Put your workout gloves away and rest if you feel dizzy or sick, experience muscle cramps, develop sharp pains or feel like your heart is irregularly beating or racing. Seek medical attention immediately if you develop pressure or pain in the center of your chest, your left arm, left shoulder or on the left side of your neck. These symptoms may indicate a very serious medical problem. Seek help if you develop them suddenly and follow up with your physician before you resume your new exercise routine.
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September 9, 2013 | Filed Under Workouts | No Comments
Say sayonara to sit ups forever: these ab exercises will kick your workout into overdrive, and there isn’t a crunch in sight! Grab your workout grips or fitness gloves and get ready to tone up those abs!
Dumbbell Pushup Rows
Wearing your fitness gloves for support, place two dumbbells on the floor about a shoulder-width apart. Hold the handles and get into the pushup position. Slowly do a pushup, then when you are again in the starting position, bring the dumbbell in your left hand toward your chest’s side. Go back to the starting position and repeat with your right hand. That’s one rep!
Overhead Split Squats
Hold your weights directly over your shoulders, keeping your arms straight. Remember to flex your core for support, then get into a staggered standing stance. Bend your knees and push your hips back as you lower slowly into a squat. Hold the position for a few seconds, then slowly get back into the original starting position. Repeat the move with your other foot in the leading position.
Dumbbell Curls to Squats to Presses
While standing, hold a pair of dumbbells and hang them down at arms length at your sides. Your palms should be facing forward. Curl the dumbbells close to your shoulders without moving your upper arms. Lower into a squat until your thighs are parallel to the floor, then stand and press the weights over your head. Go back to the starting position and repeat.
Standing, hold your dumbbells at your side with your palms facing each other. Step to the side and forward, like a curtsy, with your right foot in front of your left foot. Lower into a lunge-like position until your right knee is bent to 90 degrees. Hold the position, then return to the starting position and do the move again with the other leg leading.
What are your favorite crunchless ab moves? Share your favorite exercises with our readers in the comments below!
Image By - Scott & White Healthcare