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 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 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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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 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!
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August 16, 2013 | Filed Under Workouts | No Comments
Next time you grow bored of using your workout grips or fitness gloves, follow these tips to break out of your exercise rut and have fun getting fit!
Find a Friend
Exercising with a buddy may give you the extra dose of motivation you need to hit the gym, and working out with a friend is way more fun than going at it alone. It is also tougher to skip a workout when your pal is waiting for you to show.
To find a weightlifting pal, tennis partner or running buddy, use online resources, like fitness communities, post a flyer at your school, rec center or gym, talk to people at work or sign up for a sports camp, fitness class or outdoor adventure trip.
Mix It Up
Variety is the spice of life and the key to having fun while working out with your fitness gloves. Add variety by trying something new! You’ll also benefit from the change physically because cross-training strengthens your muscles.
If running is normally your thing, try switching up your routes, taking a spin class, running with weights or running in the pool.
If you love to ride your bike, go for a leisure ride or take a hike. Strengthen your quads with weight-training or join a group ride. If you normally ride on the road, take to the hills!
Setting goals turns your workouts into a personal competition, and nothing is more rewarding than pushing past you personal best to make a new one.
When you set goals, make them realistic. You should be challenged but also able to accomplish your goals according to your activity level. If you aim too high, you’ll just get frustrated and ruin your workout. Push yourself just outside of your comfort zone – you’ll have fun, boost your endurance and increase your strength.
How do you make workouts fun? Share your best secrets with our readers in the comments below!
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July 22, 2013 | Filed Under Workouts | No Comments
Stretching is essential following a great workout with your fitness grips or workout gloves. After you exercise, do these stretches four times each for 20 to 30 seconds to increase your range of motion, relax tight muscles and prevent muscle pain.
The Forward Bend
Stretch your hamstrings by sitting on the floor with your legs extended. Keep your back straight while reaching toward your toes.
To stretch your shoulders and back muscles, raise your left arm and bend your elbow at a 90-degree angle over your head. Place your palm on your back and use your right hand to grab your left elbow. Pull the elbow to the right gently and hold the position before repeating on the other side.
The Runner’s Lunge
Work your calves and hamstrings by standing about 10 inches away from a wall, tree or other vertical surface. Rest your palms on it, then take a step backwards with your left foot. Bend your right knee, keeping your left heel down. Hold the position before repeating on the opposite side.
Prevent foot and ankle pain after a good workout with your fitness grips by doing this stretch. Stand on a log or lowest step of a flight of stairs. Keep the balls of your feet on the edge, then slowly let your heels drop. Hold the stretch before repeating four times.
Work your chest muscles by standing and lengthening your body through your spine. Lift your chest into the air, keeping your shoulders relaxed. Keep your chin level, then hold your hands behind your back. Slowly bring your arms up as high as you can. Hold the position for a few seconds before lowering your arms and repeating.
What are your favorite post-workout stretches? Share your tip moves with our readers in the comments below!
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July 8, 2013 | Filed Under Workouts | No Comments
Whether you want to get toned and defined so you can rock a sleeveless shirt with confidence, or boost your muscle mass, these exercises will help you reach your goals. Grab your weightlifting gloves and prepare to work your biceps and triceps!
After warming up for ten minutes with light cardio, start the workout by doing 12 concentration curls per arm to work your biceps. Sitting on a flat bench, hold a dumbbell in one hand with your arm extended. Curl the weight forward, moving just your forearm until the dumbbell reaches your shoulder level. Hold it for a second, and then slowly return to the starting position.
Next, do 36 bench dips to work your triceps. If the move is too hard, do dips on the floor without the bench. Wear your fitness gloves to avoid slipping on the floor.
Work the biceps again by doing 12 cross body hammer curls per arm. While standing, hold a dumbbell with your right hand and curl it towards your left shoulder. Hold the weight for one second at your shoulder, and then slowly return to the starting position before repeating on the other side.
Next, complete 12 standing dumbbell tricep extensions followed by 12 incline dumbbell curls. Do eight sets of three Chatarungas (see yoga pose, otherwise known as plank position, lowered halfway and then back up to plank) followed by 12 standing inner bicep curls, then finish off the workout with 12 triangle push ups and 12 burpees.
Include this routine in your workout schedule at least twice a week to get toned, strong biceps and triceps. Schedule the workouts for non-consecutive days so your muscles have time to rest and heal, and gradually ramp up the intensity by adding more weight as you get stronger. You should reach muscle fatigue by the time you finish each set.
What are your favorite moves for getting strong, defined biceps and triceps?
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July 4, 2013 | Filed Under Workouts | No Comments
When the sun is shining, the last thing you want to do is workout in a dark gym. On days like that, you need to be literal and workOUT side! Take your workout to the park to get strong, and all while breathing in fresh air. All you need is a pair of fitness grips, your own body weight, a bit of open space and a jungle gym!
Head to the monkey bars to work your upper body and core. Strap on your GRIPAD gloves to prevent slipping, then warm up with basic pull-ups. Step it up a notch by remaining in the hanging position with your feet behind you and your knees bent. Pull your knees to your elbows using your core muscles, then give yourself a real challenge by doing the same thing with your legs extended straight out in front of you. Slowly lift your feet up as high as you can, and then slowly lower them down again.
Use a Bench
Instead of just resting on park benches, use them to boost the intensity of push-ups. Rest your hands on the ground but put your feet on the step. Get as close to the ground as you can before slowly pushing yourself back up.
Boost Your Balance
Strengthen your core muscles and build balance by working out on the beam. If your park doesn’t have one, you can do the same routine on a plank or curb. Walk the entire length, and then do it backwards. As you build your balance, try doing lunges as you make your way across.
Unleash your inner child and climb a tree! You’ll be surprised how good of a workout lifting your body weight is as you move from limb to limb. Don’t forget to wear your fitness grips to avoid scratches, and take time to enjoy the view from the top. You earned it!
Do you ever take your workout to the park? Share your favorite moves with our readers in the comments below!
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May 1, 2013 | Filed Under Workouts | No Comments
There are some legitimate reasons for skipping a workout, like nursing an injury, but most of the time excuses are just a way to talk yourself out of exercising. The excuses we come up with, no matter how lame, are a way to make us more comfortable with skipping the workout. When your psyche is throwing excuses at you, follow this guide to overcome the most common gym deterrents.
- The Excuse: I am too tired.
This is the top reason people blow off using their workout grips. You feel tired after a long day at work, or you just can’t seem to roll out of bed early enough to hit the gym.
If getting out from underneath the covers is your problem, make sure you are getting plenty of rest at night, or download the Sleep Cycle alarm clock app. When you set the alarm for a 30-minute window, it wakes you up in the lightest stage of sleep. When the sound blares and you open your eyes, you will feel most rested and ready to workout.
If you prefer to exercise with your weightlifting gloves at the end of the day, make a killer playlist or recruit a workout buddy to help motivate you.
- The Excuse: I don’t have enough time.
Let’s assume you are super busy and work 50 hours a week. If you get eight hours of sleep a night, you still have 62 hours leftover each week for other things. To improve your health, you should get a minimum of 75 minutes of vigorous activity each week. When you break down the numbers this way, it doesn’t sound so impossible to find time to workout, does it?
Find time by making it. Schedule your workouts like you would a business meeting or doctor’s appointment. If you are short on longer chunks of time, break your exercise into smaller pieces, like taking a brisk walk on your lunch hour or biking to the store instead of driving.
- The Excuse: Exercise is boring.
Sure, running on a treadmill for an hour may be boring, but it is a lot more fun when you watch television or read while you are breaking a sweat. And few people would call inline skating, hiking or surfing boring, yet they are all forms of exercise.
Mix up your workouts and keep them interesting by trying something new. Take a class, join a sports league or take up rollerblading. There is an exercise for everyone.
What excuses do you think of to not use your weightlifting gloves? Fess up in the comments below, then let us know how you overcome them!
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April 25, 2013 | Filed Under Workouts | No Comments
When it comes to working out your arms, it’s all or nothing! This hardcore workout will blast your triceps and biceps, resulting in strong, toned arms. Grab your workout gloves and get going!
Medicine Ball Pushups
Start your all or nothing arm workout with five sets of ten reps of this exercise. Place a medicine ball on the floor, then in standard pushup position, place your hands on the side of the ball. Slowly lower your body down until only an inch remains between you and the ball, then push yourself back up to the original position. To make it even harder, use only one hand on the ball.
Reverse Grip Bench Presses
Put on your workout gloves, then grab the bar with your hands a bit wider than your shoulders and your palms up. Lift the bar, hold it right above your chest, and then squeeze it hard as you arch your upper back. Lower it down to just under your nipples, then push your feet into the floor as it touches your chest. Press the weight up, then repeat for seven sets of three reps.
Keep your fitness gloves on for this move, too. Load up a barbell with more weight than you would normally curl. Use an underhand grip to hold it with your hands shoulder-width apart. Bend your knees and bend forward at the hips to gain momentum, then curl the weight by extending your knees and hips. Reverse the motion to get back to the original position. Keep adding more weight for seven sets of four reps.
Place two towels over a chin up bar. Grab one with each hand, let your body hang, then pull yourself up until your chin hovers over the bar. Lower back to the original position, then repeat for five sets of eight reps each.
How do you get shredded arms? Share your favorite exercises with our readers in the comments below!
February 5, 2013 | Filed Under Workouts | No Comments
Exercise at any time benefits your body and mind, but morning workouts are especially beneficial. If you are a night owl or find yourself reaching for the snooze button each morning, don’t worry. You can train yourself to enjoy morning workouts more by making a plan and sticking to it.
Stave Off Cravings
According to research conducted by Bringham Young University, morning exercise helps stave off cravings. Participants in the study were shown photos of foods, and those who exercised for 45 minutes each morning had a lower brain response to the images. Hitting the gym early with your workout gloves can help you avoid having a breakfast of donuts and sugary cereal later.
Free Up Your Day
It can be hard to fit a workout into your busy schedule, but exercising in the morning frees up your day. Make it a first-thing priority so you don’t get sidetracked by meetings, social obligations or unexpected emergencies later.
Increase Your Energy
Exercising helps deliver nutrients and oxygen to your organs, muscles and other tissues. This means your cardiovascular system works more efficiently and you have more energy throughout the day. Starting your morning with training grips and a good workout will help you feel your best all day long.
Jumpstart Your Brain
Working out benefits the brain in both the short- and long-term. A morning workout can help improve your memory recall and executive functioning. The boost you get can even take the place of a caffeine fix.
Boost Weight Loss
Working out before you eat breakfast forces your body to use stored up energy in the form of fats. When you work out in the morning, you raise your metabolism and keep your body in fat-burning mode for the rest of the day. This can be a big help for controlling your weight because you are using fats instead of storing them.
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January 31, 2013 | Filed Under Exercise, Workouts | No Comments
You have been great about sticking to your exercise routine, rarely missing a day. Then, suddenly, you are thrown off by the flu or a cold. What should you do? Trade the treadmill for the couch or nap through your afternoon Pilates class? The answer depends on what ails you.
If you have a fever…
Stay home. Exercising raises your internal body temperature, and working out with a fever can make you feel even sicker. If the mercury reads over 101 degrees Fahrenheit, don’t even think about reaching for your gym gloves.
If it is just a little sniffle…
Go for it. Listen to your body and stop working out if you feel like you are getting worse, but don’t be afraid to grab your weightlifting gloves and sweat a little. Tune the intensity down a bit or do a lighter, regenerating workout like Pilates or yoga.
If your symptoms are above the neck…
It is fine to exercise. If you are suffering from nasal congestion, tearing eyes, a sore throat and sneezing, it should be ok to workout.
If your symptoms are below the neck…
Stay in bed. If you experience fatigue, body aches, coughing and aching around your body, rest and drink lots of water until you feel better. The cold should be completely gone in about a week.
If you do hit the gym…
Avoid spreading your germs to others by using your GRIPAD weightlifting gloves, and a towel to wipe down every surface you may have touched while not wearing them. Wash your hands before and after you touch any equipment and use alcohol-based hand sanitizer to keep extra clean.
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December 19, 2012 | Filed Under Nutrition, Workouts | No Comments
The most important component of an athlete’s diet is fluids. The body can survive for about one month without food, but it won’t last more than a few days without water. Athletes need to drink extra fluids to replace the body water they lose during workouts or competitions. But which is better– water, juice or another liquid? The answer depends on your workout plan.
Staying Hydrated During Your Workout
- Length of Workout. The average exerciser does not need a sports drink or juice during a workout because they’re not depleting the body’s store of carbohydrates and electrolytes. If you are working out for less than 1.5 hours, stick to water to stay hydrated. The liquid is sodium-free, which helps the body deliver fluids to the blood and muscles and stay hydrated.
If you are exercising vigorously, for 1.5 to 3 hours or in extreme heat, you may lose potassium and sodium through sweat. These lost micronutrients need to be replaced with a healthy sports drink.
- Healthy Sports Drinks. The major brands you’ve most likely heard of are pretty much glorified sugar water and don’t have a real place in a healthy lifestyle. Healthy sports drink alternatives like Owater or Coconut water should replace the overly marketed and fluorescent glowing offerings you’re most familiar with. Coconut water is a natural source of calcium, magnesium, sodium, potassium, and phosphorous, not to mention amino acids, antioxidants, B vitamins, minerals and enzymes.
- Frequency. Sip it at regular intervals throughout your workout to stay hydrated, fuel your body and replace the electrolytes and minerals lost through sweat.
- Dangers of Juices & Sports Drinks. Juice is the worst hydrator because it’s packed with fructose. This fruit sugar slows the rate of water absorption, increasing the time it takes for cells to get hydrated.
If you are a more casual exerciser, a sports drink or juice may do more harm than good. These drinks are often loaded with calories, sugar or artificial sweeteners. Some contain up to 255 calories per serving and an average of 3 to 14 teaspoons of sugar. Some even contain too-high levels of vitamins. While the excess consumed passes through the kidneys, high amounts can change the way other nutrients are absorbed or utilized.
A series of studies published in the British Medical Journal concluded that of the 431 claims associated with 104 sports drinks, more than half were unfounded.
The bottom line is that fluids are an important part of any workout, just like GRIPAD gym gloves are essential to weightlifting. Drinking enough fluids protects the body like GRIPAD weightlifting gloves protect your hands.
(courtesy of Kelly Liston of ohlardy.com)
Healthy Sports Drink
Coconut water (not from concentrate)
Lemon and/or lime
Healthy pinch of unrefined Sea Salt
Raw Honey (a teeny bit if you like a sweet drink – we think it is delicious without)
Basil (a leaf or two, chopped)
Fill your water bottle with ice and top off with the coconut water. Squeeze an entire lemon or lime into your drink and top it off with a healthy pinch of salt. Add the basil and shake it up to combine (be sure to put the lid on first, ha!)
You may wonder why salt is added if coconut water is already a source of sodium. While coconut water is loaded with potassium, the levels of sodium just aren’t sufficient to replace the sodium lost during a high intensity/endurance work out.
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November 20, 2012 | Filed Under Exercise, Healthy Lifestyle, Stretching, Tips for Beginners, Workout Tips, Workouts | No Comments
Learn how to keep injuries at bay while working out.
While working out in the gym can help you get in better shape, doing the wrong things can inevitably lead to unwanted injuries. Since no one wants to get hurt while trying to tone their thighs, flatten their belly or build muscle, you need to know the most common ways you can injure yourself so that you can effectively prevent making these mistakes. So, what are the easiest ways to turn your healthy workout into a disaster? Here are some of them:
- Skipping your warm up. It may be tempting to skip the warm up part of your routine and dive head-on into your workout, especially when you’re pressed for time. Well, to tell you the truth, you are putting yourself in harm’s way if you choose to do this. Keep in mind that warm up exercises are there for a reason. They work by preparing your mind and body for the task ahead and by improving the elasticity of your muscles to prevent injuries. This is what a healthy workout is all about.
- Not using the proper form. Using bad form not only compromises your workout, it also puts you at a greater risk for injury. So, whether you are doing cardio workouts or weight training exercises, you need to use the proper form at all times. When lifting weights, keep your back straight when bending at the hips, don’t lock the joints or bend your knees excessively, and keep your head and neck as still as possible. Also, consider using proper fitness gloves since they provide additional comfort as you perform these muscle building exercises.
- Going past your limit. To get the most benefits from a healthy workout, you need to know your limits. Don’t try to make up for lost time by overexerting yourself. This won’t do you any good and may cause harmful strain to muscles and tendons that can lead to pulls, tears, or snaps, not to mention dehydration and nutrient deficiencies.
- Lifting excessively heavy weights. This can increase your risk of straining your muscles and/or injuring your back, shoulders and knees. Weight training is not a sprint, but rather a marathon. You need to work your way up to heavier weights in a gradual manner to build true strength and endurance.
- Doing the same routine. Doing the same exercises over and over again can lead to overuse injury so consider varying your workout. Try to modify your moves, or work only certain muscle on alternate days, or revamp your total workout routine. Not only will it prevent boredom, but also prevent overuse injuries.
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October 24, 2012 | Filed Under Hand Protection, Workouts | No Comments
You’re ready to hit the gym and start an effective workout routine that will help you gain strength and drop extra pounds. You’ve got your gym membership in hand, you’re fully motivated, and you have the shoes and workout gear you need. But what about your hand protection? If your workout plans involve strength and resistance training—which they should—protecting your hands will be a vital part of your success. You need good quality workout gloves for your hand protection as well as to get optimum results out of your workout plans. Damaged, blistered hands can mean the difference between great results and no results. Here’s why.
The Value of Great Hand Protection
- Unprotected hands diminish your range of motion. When your hands aren’t comfortable, they tend to compensate and compromise your movements in ways you may not even realize. A blistered hand hurts, and even if you think you’re pushing through the pain, the slight tension caused by your injury can undermine your overall technique.
- Unprotected hands can become infected. As you may know from experience, even the smallest injury can sideline an athlete for a week or more, and a lost week can reverse the effects of countless hours in the gym. Don’t let a small cut or blister become a major setback.
- Unprotected hands spread germs. Injured hands aren’t the only thing that can sideline an athlete. Think of all the cold and flu germs that accumulate on weights and other shared gear and consider putting a barrier between yourself and these germy surfaces.
- Protected hands mean a tighter grip. Bars and weights can be dangerous if they slide out of control, which can easily happen when hands are unprotected and sweaty. Always choose superior quality Gym grips to avoid unwanted accidents and injuries.
- Protected hands breathe better, feel better, and work harder. Just sliding on a pair of quality Gripads Gym gloves can help you enjoy your workout more, and when your workout routine is enjoyable, it’s more likely to last.
September 28, 2012 | Filed Under Workouts | No Comments
As you put together your healthy workout plan, you’re doing the best you can to make sure it’s sustainable over the long term. That means making sure your workout goals are realistic and your plan is well adapted to your schedule and personality. Since you’re a night owl, you know better than to pin your plans on a daily run at 5 am. And you aren’t signing up for an inconvenient gym on the other side of town only open during hours when you aren’t available either.
But what about the social aspect of your nature? Do you find it easier to work out and stay on track when you’re surrounded by other people who are doing the same? Do you make friends easily and find it a struggle to work out alone? Does an element of competition motivate you rather than turn you off? If you answer yes to these questions, consider joining a CrossFit studio, neighborhood tWorkouts and healthy lifestyle changes go hand in hand. As you put your healthy workout plans together, consider joining an organized sports team. eam or local adult sports league.
Workouts and Lifestyle Changes: Joining a Team
There are many benefits to joining a local team but, most importantly, a team can help keep your healthy workout plan on track. When you miss a workout or stay home on a gym day, you usually don’t harm anyone aside from yourself. But the prospect of letting your team down can be a bit more daunting and can help you summon the energy to get off the couch. Teams are also a great way to surround yourself with fit new friends and place energy and activity at the center of your social life.
Joining a team is easy and rarely costs more than a minimal fee. Find team and league information by typing your location and preferred sport into a search engine.
Or you could start your company’s first softball league. Just because it doesn’t exist, doesn’t mean you can’t create it yourself!
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September 20, 2012 | Filed Under Workouts | No Comments
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In order to bring fast, sustainable results, a healthy workout requires the support of an overall healthy lifestyle. This means great nutrition, plenty of sleep, well-managed stress, and the right amounts of hydration. But when it comes to water intake, how much is enough? Is it possible to drink too much, and is water the only healthy source of fluid for serious athletes?
Healthy Workout Tips: How Much Water Should We Be Drinking?
The most common recommendation for water intake has been about eight glasses per day. In average temperatures and humidity with only mild exercise, 6-8 glasses may be more than enough for most of us. But when the heat rises and our workouts become more intense, eight becomes the minimum.
But, as health counselor Laura Wald, says, “Who can really keep track of how many glasses they drink each day? And with everyone’s glasses being different sizes, how many ounces is that?” She thinks better advice is to keep track of water bottles. Laura advises that it’s an absolute must for everyone to own and carry a stainless steel, glass, or BPA and phthalate free plastic water bottle. She says, “The general rule of thumb is to take your weight, divide it in half, and that’s how many ounces of water you should be drinking. So, for a man of 180 lbs, his average water intake is about 90 oz. or about three 32 oz. water bottles. Increase your workouts (i.e. sweat more) and you need to drink more. Plus, since caffeine dehydrates your body, for every ounce of coffee or soda, you need to add that many more ounces of water. So, drink 8 ounces of coffee every morning? You need to drink 8 ounces more than your daily average water requirements.” Laura also advises that “there is no perfect formula, but rather paying attention to your body is the best way to figure out what you need. If you are well hydrated your urine will be clear or a very pale yellow. Dark yellow? Most likely you are dehydrated and need to increase your water intake. Other contributing factors to a dark color can be medications or excess Vitamins and Minerals like Vitamin C provided by supplementation.”
If we don’t drink enough to replenish the fluids we lose through perspiration, we can develop headaches, joint pain, dry skin, and irritability, and our athletic performance can suffer. It is actually possible to drink too much water and suffer a condition called water toxicity, in which our electrolyte levels drop, but this very hard to do and therefore rare. If you are participating in a high endurance workout or competition, be sure to sip gradually instead of huge amounts of water all at once. Your kidneys need time to process. Most of the time, the more water we drink, the better.
Healthy Workout Tips: What about Sports Drinks?
Sports drinks can replace carbohydrates that we lose as we exercise, but this kind of carbohydrate loss typically happens after two or more hours of sustained, intense activity. If you’re an endurance athlete, switch to sports drinks after your first two hours of working out. As for the rest of us, water will meet our hydration needs perfectly and, in fact, many sports drinks are glorified juice and can often contribute to excess daily sugar intake which can undermine health and athletic performance. Read the label on your sports drink carefully and if in doubt, choose pure, simple water.