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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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 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 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 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 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 6, 2013 | Filed Under Workout Tips | No Comments
You’ve been religiously using your weight lifting gloves for months, sticking to a healthy diet and gleefully watching the number on the scale get smaller and smaller each week. Then suddenly, the number doesn’t budge, even though you are still using your gym gloves and haven’t had dessert in weeks. Guess what? You’ve hit the dreaded weight loss plateau.
Don’t get too discouraged, though – it is normal for weight loss to stall or slow. Understanding weight loss plateaus and their causes can help you respond and prevent you from backsliding on your progress so far.
What exactly is a weight loss plateau?
You reach a plateau when you stop losing weight even though you are eating healthy, working out with your weight lifting gloves and seemingly doing everything right. Eventually, everyone who is trying to drop pounds reaches a plateau, even those with the best-planned weight-loss efforts.
What causes a plateau?
When you first start losing weight, it is normal to experience a rapid drop on the scale. This is because the body starts to rely on glycogen, a carb that is stored in the liver and muscles, for energy when the calories it gets from food are reduced. Glycogen holds water, and when it is burned for energy, you lose a substantial amount of water weight.
Your metabolism slows when you lose muscle, causing a plateau. Even though you are doing the same activities as before, you are burning fewer calories because you weigh less. To lose weight, you have to either decrease your calories more or increase your activity, the same way you did when you started losing weight. You may be able to maintain your losses by using the same approach as before, but it will not cause any more weight loss.
How do I overcome a plateau?
The only way to move forward from a plateau is to reduce the amount of calories you eat each day and spend more time exercising with your gym gloves. To continue to lose weight, reassess your habits, cut your calorie intake by about 200 each day and rev up your workout!
What are your best tips for breaking through a weight loss plateau?
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August 30, 2013 | Filed Under Workout Tips | No Comments
It sounds strange at first glance, but many people ask their trainers how to breathe during a grueling workout with their weightlifting gloves or gym grips. Although breathing is basically automatic during the rest of the day, many people hold their breath while they work out. That’s a problem because it denies their bodies the oxygen it needs, but breathing too shallow or too deep can also be an issue. The way you breathe affects the way you exercise and your overall performance. Keep reading to understand the best ways to breathe according to your workout.
Breathing During Cardio Exercise
When you are spinning, running, walking or doing another type of aerobic, or cardio, exercise, breathe deeply through either your mouth, nose or a combo of the two. Try to keep your breathing relaxed, and breathe through your belly by keeping your abs slightly relaxed. When you breathe, make sure your belly rises and falls, not your chest, and practice this technique at a pace that is comfortable for you so you meet your oxygen needs while working out with your gym grips.
Breathing During Strength Training
When you use your weightlifting gloves, do not hold your breath! This can limit the level of oxygen in your brain and cause a spike in blood pressure, fainting and dizziness. Instead, exhale when you exert and inhale on the easier portion of a weightlifting move.
For example, breathe in as you push, curl or lift the weight, and breathe out when you lower or return the weight to the starting position.
Breathing During Stretches
Help your body relax after a workout by breathing deeply. Relax your ab muscles so you breathe through your belly, and try to inhale through your nose and exhale through your mouth.
Are you aware of your breath while working out? What breathing tricks do you have?
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July 24, 2013 | Filed Under Workout Tips | No Comments
If you want to look and feel great on the beach this summer, all you need is thirty minutes and a pair of gym gloves. Make this 30-minute workout part of your regular routine to build stronger, sexier, more toned arms!
Step One: Warm Up
Get your heart pumping and open your lungs by jogging in place for one minute, then warm up your arms and shoulders by doing arm circles both forward and backward for four minutes.
Step Two: Push Ups and Side Planks
Wearing your workout grips to prevent slipping, get into the basic pushup position. Engage your core and do one regular pushup. As you push up, transition into a side plank position. Balance in the position for a few seconds, then roll back to the basic pushup position and repeat the move.
Step Three: Half-Moons
While in the basic pushup position, slowly create a “half moon” shape by using your arms to move your upper body off to the side. Keep your feet in the original position, engage your core and move your body to the right until you reach a 45-degree position. Repeat the move on the right side.
Step Four: “A” Press Ups
While wearing your workout grips for stability, get into the standard plank position. Slowly create an “A” shape with your body by walking your feet towards your hands. Keep your neck in line with your back, slowly lower your body down and, in a controlled motion, press up.
Step Five: Half to Full Plank
Rest on your forearms in the half plank position. Keep the plank position while moving from your forearms to your hands. One at a time, lift yourself from your forearms to your hands so you assume the full plank position. Lower back down to your forearms, keeping your movments constant.
What are your favorite bicep and tricep blasting moves? Share your best beach-ready workouts with our readers in the comments below!
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July 11, 2013 | Filed Under Workout Tips | No Comments
Motivating people to make a healthy lifestyle change is not only healthy for those you help, but it encourage you to stay on course as well. It requires a balance of knowledge, enthusiasm and compassion. If you know someone who can benefit from using their training gloves more often, approach them with care and follow these tips to spread your motivation.
Not all people share the same values. Pursuing a healthy lifestyle may be higher up on your list of values than it is for someone else. To motivate a loved one to make a change, ask about his or her values. Through conversation, find out what about fitness he or she values the most. It may be a desire to become thinner or more toned, or a desire to become healthier. Once you know what it is, you’ll have a better opportunity to motivate his or her inner champion. Remember to always focus on what the other person’s goals are for themselves and not what you think their goals should be.
Be a Friend
Grab your own workout grips and offer to exercise with your friend. He or she may be intimidated if you are more fit, but make it clear that it is not a contest. Reduce pressure by saving your tougher routines for your own private workouts and letting your friend set the pace when you are together. Congratulate and encourage often, and slowly introduce him or her to a variety of activities that will keep your friend interested and motivated.
Work Towards Goals Together
Getting fit and healthy is a gradual and never-ending process. Keep your friend motivated by helping him or her set reasonable, achievable goals, then celebrating together with healthy rewards when they are met. Spend an afternoon at the spa, plan a beach weekend getaway or go see your favorite sports team together to reward all your hard work! It’s important to never use food as an award in order to maintain a healthy relationship with food.
What motivates you the most to workout? How do you share your motivation with others? Share your best tips with our readers in the comments below!
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June 13, 2013 | Filed Under Workout Tips | No Comments
These full-blast workout routines focus on the three parts of your deltoids, resulting in stronger, bigger shoulder muscles. If you want cannonball delts, grab your weightlifting gloves and get to work with these routines!
For each of these moves, you should use an amount of weight that results in muscle failure by the specified reps. Before beginning any of these workouts, warm-up for ten minutes and stretch your muscles.
The Front Delt
Start by doing three sets of ten overhead presses, then move into three sets of ten upright rows. Next, do three sets of eight front dumbbell raises followed by three sets of ten one-arm machine front raises. Finish off the workout with two sets of ten seated dumbbell lateral raises and two sets of ten standing cable reverse flies. These are all just focusing on one part of the shoulders!
The Middle Delt
Build the middle section of your delts by doing three sets of ten seated dumbbell presses, then three sets of ten overhead presses. Do three sets of eight reps of standing dumbbell lateral raises followed by three sets of eight reps of machine lateral raises. End the workout by using your training grips to complete two sets of ten reps of bent-over cable lateral raises and two sets of ten front barbell raises.
The Rear Delt
Start this heavy-duty shoulder workout with three sets of ten reps of front barbell raises, then do three sets of ten Arnold presses. Next, do three sets of eight bent-over dumbbell lateral raises followed by three sets of ten reverse pec-deck flies. Finish off the workout routine with two sets of ten front cable raises with rope and two sets of ten cable lateral raises.
What are your favorite shoulder-strengthening workout moves? Share your best tips for getting ripped delts with our readers in the comments section below!
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June 10, 2013 | Filed Under Workout Tips | No Comments
You don’t have to have a gym membership or hours of free time to burn calories and tone your body. With this workout, all you need is a half hour, space at home, hand weights and a good pair of fitness grips! The routine includes strength-training exercises that will tone and boost your muscles, plus cardio intervals that will increase your heart rate and help you burn calories. Prepare to break a serious sweat!
Start with two minutes of old-school jumping jacks to get your heart pumping and work your calves, shoulders, thighs and back.
Next, put on your training gloves and do side lunges while holding five to eight pound dumbbells. Do 24 reps on each side.
Go into 24 forward lunges per leading side to work your abs, legs and hips, then jump in place for two minutes. Pretend like you are jumping rope to get your heart pounding!
Next, hold the plank position for one minute to work your core. Flex your abs for support, take a 20 second break and hold the position for another minute.
Put your fitness grips back on and do 16 reps of small arm circles on each side, holding a five to eight pound dumbbell. Keep your palms up and elbows bent as you make a small circle.
Bust out that jump rope move for another two minutes to keep your heart rate up, then work your triceps by doing 24 overhead extensions using your weights.
Last, but not least, do 50 crunches to work your core before finishing the workout with two more minutes of jumping jacks. Don’t forget to cool down with a stretch!
Are you too busy to get to the gym? How do you stay fit at home when you already have a full schedule? Share your best tips with our readers in the comments section below!
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April 29, 2013 | Filed Under Workout Tips | No Comments
Anyone who has ever had a good workout has felt sore the next day. After a tough workout with your weight lifting grips, you start to experience delayed onset muscle soreness (DOMS), a process caused when high intensity exercises create microscopic tears in your muscles. When your body is at rest, your muscles begin to rebuild these tears and become stronger and bigger. The soreness you feel after a workout is actually a good thing because it signals that you’ve trained intensely enough to break down muscle tissue, and as a result, you’ll be rewarded with stronger muscles.
Even though the process is healthy and necessary, sore muscles can be a pain. Here’s how to recover in time for your next workout:
- Actively Recover
It may sound counterintuitive, but one of the best ways to recover from muscle soreness is to stay active. To help heal your muscles, do an activity that is less intense than the one that caused your soreness. For example, if you are sore after running, take a light walk. If a killer chest workout with heavy weights was the culprit, do yoga or pushups to recover your arm, shoulder and chest muscles.
- Ice Your Muscles
Apply ice soon after the onset of inflammation. This method is most effective when it is started within the first 48 hours of exercise induced muscle soreness.
When you sleep, your body produces anabolic hormones that speed up the recovery process. Try to get at least eight hours of rest before you reach for your crossfit grips.
- Rest Between Workouts
Let your muscles recover in between workouts by rotating the focus of your workouts. For example, if you work your upper body one day, focus on your lower body the next.
What are your best tips for getting rid of muscle soreness? Share your best tips and tricks with our readers in the comments below!
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April 11, 2013 | Filed Under Workout Tips | No Comments
For some, the most difficult part of exercising is doing the dreaded pull-ups, a long heart-pumping cardio class or a yoga pose that you don’t have the strength for yet. But for many, the hardest part is staying motivated. If you have been working out with your fitness grips for a significant amount of time, odds are that something in your life has caused an exercise set-back. It may have been a pulled hamstring, sprained ankle, career change, move or just a few bad days in a row.
Whatever it is, a setback can unleash your inner workout bully – you know, that little voice in your head that says “Skip your workout today!” or “Go ahead, swap your training gloves for a donut!”
It is hard to keep your head up in the face of this powerful bully, but you can conquer it and get back on track by following these tips.
- Use only positive words.
Instead of telling yourself “I can’t” all the time, tell yourself “I can.” Repeat it enough and you will start to believe it. Focus on the positive improvements you’ve made instead of your failures.
- Be patient.
The workout bully can make you feel like you are not seeing results fast enough. Change takes time, and there are no shortcuts to getting a healthier, slimmer or more toned body. The only way to do it is to eat a healthy diet and use your fitness grips most days of the week! Keep doing what you need to in order to reach your goals, and you will see progress.
- Trade your bully for a buddy.
Kick the workout bully out of your life and replace it with a workout buddy! Exercising with a friend or making connections with people who have similar interests as you is a great way to stay motivated. Choose a training partner whose goals vibe with yours, join a running group or sign up for a group fitness class at your gym.
What do you do when the workout bully starts giving you doubts? Share your best tips for staying motivated in the comments below!
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April 8, 2013 | Filed Under Workout Tips | No Comments
Many gym-goers and athletes push themselves on empty stomachs because they mistakenly believe they will burn more fat. It is a common myth – but that’s all it is: a myth. Instead of swapping breakfast for your fitness grips, read on to discover the truth about working out on an empty stomach.
Over the last ten years, popular fitness books and countless trainers have perpetuated the myth that working out an empty stomach forces the body to use fat stores for fuel instead of carbohydrates made available thanks to a pre-workout snack or meal.
Although the myth seems to jive with conventional wisdom, research shows that using your gym gloves on an empty stomach does not lead to any benefits and may actually work against you.
Regardless of whether or not you eat before exercise, the body burns roughly the same amount of fat. However, you are likely to lose more muscle if you break a sweat in a depleted state. Without adding fuel to aid the workout, your overall calorie burn and exercise intensity will be reduced.
If you do snack or eat a meal before exercising, you will burn fat instead of muscle, leaving you with a higher calorie burn and more energy while you are using your fitness grips.
A study published in the September 2002 issue of the International Journal of Sport Nutrition and Exercise Metabolism revealed another benefit from eating before working out: Women who ate 45 grams of carbs prior to hitting the gym ate less throughout the rest of the day.
The Bottom Line
Working out on an empty stomach is a bad idea. To boost your energy and perform your best, eat something about 30 minutes before you exercise, like a protein shake or yogurt topped with fresh berries.
 Melby, CL, K.L. Osterberg, A. Resch, B. Davy, S. Johnson and K. Davy, “Effect of carbohydrate ingestion during exercise on post-exercise substrate oxidation and energy intake.” International Journal of Sport Nutrition and Exercise Metabolism. 12. 3. (2002): 294-309. Web. 14 March 2013.
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March 29, 2013 | Filed Under Workout Tips | No Comments
In the past, no one ever asked how long children should workout because most kids ventured out and played hard every day. They built forts, played kickball, and climbed trees until the streetlights came on. Today’s kids, however, are more likely to be found in front of a video game or computer screen than playing pick-up baseball in the park. So what is the right amount of exercise for kids? The answer depends on your child’s age.
Children Under Five
Young children who can walk without assistance should be active each day for a minimum of three hours. This activity should be spread throughout the day and can take place indoors or out.
To encourage activity in your young child or toddler:
- Go to a playground where he or she can run, jump or climb.
- Play tag in your backyard.
- Keep the garage stocked with riding toys, balls and a tricycle.
- Jump in piles of leaves together in autumn.
- Build snowmen and make snow angels in winter.
- Walk to the supermarket or library together. Take your toddler out of the stroller for a few minutes of the journey.
- Take the stairs together instead of the escalator.
- Limit your child’s TV time to establish healthier habits later in life.
- Sign up for a sports league, tumbling class or other activity with children.
- Set a good example by using your gym gloves or fitness gloves often at home, letting your toddler see you being active or taking a “Mommy and Me” type class together.
Children & Young Adults Aged 5-18
Children and young people in this age group should get at least one hour of aerobic exercise each day.
The hour should include a mix of:
- vigorous-intensity activities, like running, gymnastics, martial arts, riding a bike on hilly ground or at a fast speed, energetic dancing or aerobics, and
- moderate-intensity activities, such as walking to school, rollerblading, skateboarding or playing on the playground.
Older kids and teens should also incorporate strength-building activities into their workouts. Get gym gloves for the whole family, then encourage your kids to build strength by doing activities like resistance exercises, rock climbing, playing tug-of-war or doing push-ups. Be sure not to push kids under 18 to workout like an adult; it can lead to injury and stunt proper growth among other health issues. Remember, always let kids be kids.
How do you encourage your kids to be more active? Share your best tips for getting fit as a family with our readers in the comments section below.
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January 11, 2013 | Filed Under Workout Tips | No Comments
For many people, motivation to get and stay fit comes in waves. It is particularly powerful around New Year’s, when the gyms are packed with resolute newbies hoping to sweat away their holiday pounds. It may wane in the following winter months, then return again during swimsuit season. If your attitude and motivation toward exercising fluctuates, adopt these tips today to stay on track for a lifetime of fitness.
- Make a Lifestyle Change
Instead of working out to lose a few pounds or meet some other short-term goal, think of exercise as part of a lifelong commitment to good health. Short-term goals are great motivators, but only in the short-term.
- Try Something New
When you are in a slump, add a new activity to make your routine more exciting. Grab a pair of GRIPAD gym gloves and lift weights, join a kickball league or finally try water polo. Looking forward to a new challenge will help you stay motivated.
- Track Your Goals
Setting and meeting goals is a major part of long-term fitness success. Write down your aspirations and create concrete plans to meet them in an Exercise Journal. Track your progress, reward yourself when you meet your goals, then set new ones and repeat the process.
- Exercise Safely
Improper form or using the wrong type of gear can cause injury and derail your entire fitness plan. Stay safe by learning the proper form and always using the right kind of gear, like GRIPAD workout gloves, moisture-wicking clothing and supportive shoes.
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December 21, 2012 | Filed Under Workout Tips | No Comments
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Many of us who work out often reach plateaus and get stuck there. This can result in boredom, slacking off, or even giving up entirely. Increasing your stamina is the key to maintaining challenging workouts and pushing past plateaus. These simple workouts can help boost your endurance and keep you going through future challenges.
- Increase Your Intensity
High intensity interval training (HIIT) improves stamina through quick bouts of intense exercise. A 2005 study concluded that people who do sprint intervals for just two weeks can double their endurance capacity compared to people who do not do HIIT. To boost your stamina, complement your regular training with physically demanding plyometric routines, or sprint intervals around the track.
- Add Strength Training
Variation is an important component of endurance training. Resistance training strengthens the ligaments, muscles, tendons and bones, improves overall fitness and increases stamina. Mix up your aerobic exercise with bodyweight exercises, dumbbells or kettlebells to boost your stamina. Maximize your results by using GRIPAD fitness gloves every time you hit the gym. GRIPAD weight lifting grips minimize problems like blisters, odor, sweat and calluses so you can focus on working out and increasing your stamina.
- Work on Your Weaknesses
Instead of shying away from your weaknesses, confront them head on. Sticking to your fitness niche is a fast path to plateauing, and pushing yourself is one of the best ways to increase your endurance. Create a new personal best by focusing on what challenges you.
- Build Up Slowly
Building stamina takes time, and pushing yourself too hard too fast will only lead to frustration and injury. Set small, manageable goals each week to safely and slowly boost your endurance. For example, extend your workout time by 10 percent each week or increase your run by one mile. Once you meet a goal, set a new one and continue to challenge yourself.
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