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Monthly Archives: March 2017

Easy Fitness for Beginners

Schedule your workouts

Just like you schedule business meetings and time with your family, it’s important to schedule your workouts. As you wouldn’t cancel an important meeting; same way workouts are equally important. Put it on the calendar and stick to it.

Start of Slow

If you are new to working out, start out slow and then progress. Pushing too hard, too soon could result in you injuring yourself and winding up on the couch and unable to exercise.

Stretch

Stretching is such an important component to your workout. It’s always good to stretch before and after a workout, to prevent injury. If you really want to get a good stretch and increase your flexibility, try taking a yoga class. It helps with strength and stamina, improves circulation, calms you down and it just makes you feel good.

Get the proper Equipment

Whatever workout you choose to do, you are going to need some sort of equipment. It could be a new pair of running shoes, comfortable clothes, and sets of weights or treadmill. Don’t waste your money on things you don’t need and only buy what actually applies to the workout you want to do

Workout with a Friend

We all know how difficult it can be to stick to a regular workout routine, but if you have a friend that is counting on you to be there, you won’t want to let them down and cancel.

Also working out with a friend is fun and you’ll motivate each other to keep going. If you have a friend that is fit than you are, you will also challenge yourself to keep up with them.

Hire a Trainer

Don’t think of this as a cost, think of this as an investment in your health and fitness. If you are serious about getting in shape, hiring a personal trainer is a great way to do it. He/she will motivate you and keep you accountable.

Walking With Ankle Weights

Ankle weights can be used to strengthen a countless number of exercises. While the following is valid, there are additionally a significant number of dangers that accompany utilizing them. Follow the tips provided to ensure your safety while using ankle weights.

– Do not assume that the more weight you have in them, the better results from a workout. As your leg demonstrations a lever, actually the results you are looking for require little weight. Begin with a small measure of weight and gradually increase the weight.

– Ensure that they fit appropriately. Detachment or dragging can increase the dangers of harm, and negative impacts.

– When selecting a pair, make sure that you can walk properly with them. Keeping up appropriate structure is fundamental when utilizing them.

– Consult with your specialist or chiropractor before usage.

– Those with joint issues in the lower ankle or knees ought to abstain from using them. A weighted vest would be a decent option if the joints in your legs cannot withstand the wear and tear of ankle weights. Another option would be to increase your pace naturally.

– Before any workout, make sure you stretch and warm-up your muscles.

– Make beyond any doubt to give your body a chance to cool down, and after your work out, another round of stretching can be done.

Have you ever thought about whether wearing ankle weights would be advantageous to your workout schedule? The answer is yes. Wearing weights can push your workout to the advance level. Exercising is a high need for some individuals today. The world has turned into significantly more health conscious than they were 30 years ago. Despite the fact that exercise is useful for our bodies, a few people experience difficulty discovering enough hours in the day to do it. That is the place ankle weights can help you.

Ankle weights supply resistance to your workout, which helps you get thinner in weight and increase muscle quality, this implies you can get the same advantage from a shorter workout with weights as you would in a longer workout without them. A decent workout does not need to take an hour or more for each day.

If you have been working an exercise program for a while and didn’t feel the burn anymore, then add some ankle weights, and you will see a big difference. They can likewise be used for leg lifts to firm and fix thighs and buttocks. Be imaginative and you will discover numerous approaches to incorporate them into your workout.

Sand or steel shot are the components of Ankle weights, which is usually sewn into the band, be that as it may, there are a few brands where you can expel a portion of the weights if necessary. They wrapped around your ankle and secured them with either Velcro or a buckle. Many people begin with weights between 2.5 and 5.0 pounds.

One thing to recall before using ankle weights is that at whatever time you supply resistance to your legs, you are likewise putting more of a load on your back and joints. At the point when exercising with these weights, you should not have pain in your back. On the chance that you do have problems, then expel the additional burden. Also, if you have had any past issues in your joints, the weights could bring about some arching. Once more, only use the weights if you are comfortable. Feeling the burn in your muscles is normal and is a decent sign you are working the muscles well. Try using ankle adjustable weights the next time you workout and feel the difference. Use them for six weeks, and see the outcomes!

Bodyweight Exercises Anywhere

Burpee

Set: 3 Repetitions: 12

Burpee is an exercise that most of the people hate and that’s because they work so well. So, what team are you on? Love burpee team or hate burpee team? Decide for yourself if you’re not sure yet. Begin with a standing position, squat down, place the hands in front of you and kick back the legs behind you into a push-up position. Then quickly bring them forward in order to land in a squat position, jump up and repeat.

Full body workout

Inchworm

Set: 3 Repetitions: 20

In order to do this full body exercise, stand tall with the legs straight. Drop your hands to the floor, keeping the legs straight. Now, slowly begin to lower the body towards the floor and then walk forward with the help of the hands until one gets into a push-up position. Hold the position for a second or two and then start taking tiny steps back using the hands to get back to initial position.

Mountain climber

Set: 3 Repetitions: 20

Start by getting into a push-up position. Bring the left knee forward directly under the chest, keeping the right leg straight. Keep your core tight and hands firmly on the ground. Take your left leg back and extend it behind the body. Now, repeat the same step with the right leg as well.

Bodyweight workout

Push up

Set: 3 Repetitions: 12

Push-ups are tough; No doubt about it, but the truth is that no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of your shoulder width apart and the legs behind you fully extended. Bend your elbows close to the body until your chest touches the floor and then quickly push back up so, you can return to the starting position.

Pull up

Set: 3 Repetitions: 12

Most people find pull-ups to be way too more difficult than the chin-ups due to the reduced involvement of the biceps. Therefore, head out to a playground to do your pull-ups. Just grab the bar, raise your feet off the floor by bending the knees and pull yourself all the way up until the chin passes the bar. Lower yourself back to the initial position and repeat.

Reverse crunch

Set: 3 Repetitions: 15

Lie flat on the ground with your hips flexed at 90 degrees and the knees bent. The right way to do it is to pull your knees towards your head, lifting your buttocks off the ground. If done correctly, this variation of the exercise recruits more of the lower abs and obliques than the regular crunches.

Plank

Set: 3 Time: 30 seconds+

A plank is not just only a core exercise. It’s the one, that makes every single muscle in the body work. To reap the benefits of this exercise lie down with your forearms on the floor, keeping the hands clasped and legs extended behind you. Rise up supporting your weight on the forearms and the toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30-60 seconds or as long as you can.

Glute bridge

Set: 3 Repetitions: 15

Lie on back with your knees bent at a 90-degree and hands by your side. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

Static lunge

Set: 3 Repetitions: 15

Stand with your hands on the hips. Take a long stride forward and lower the body until the knee of the opposite leg is close to the floor, but not touching it. Hold the position for just a second and then push yourself back up into the starting position. Now, repeat all the steps with the opposite leg too.

Exercise with Family and Have Fun

Competing in activity-based video games. Technology is not all bad. In this instance, you can make it work for the whole family. Gaming consoles now incorporate technology that is able to track the movement of players. These games can either involve dancing, adventures, or virtual sports (i.e. tennis). There is even a game that encourages the destruction of random fruit thrown into the virtual air. The player’s hands become virtual swords that slice through said fruits. These games are not only fun to play but also encourage friendly competition. Trust me when I say that it works up quite the sweat.

Walking or riding to the local park or school. This is a no brainer. This is the lowest hanging fruit for getting the family to exercise together. Incorporate scooters, skateboards, and rollerblades if you have them. Just not the electric variety.

Pre- or post-dinner walks. Even if just a brisk walk around the neighborhood before or after the family meal. Anything to wake-up an otherwise sluggish metabolism and get the blood going.

Benefits On An Active Family Lifestyle
Scheduling a regular family exercise into the week is awesome for two reasons,

It allows the family to spend more quality time together. And,

Creates a positive association between health and exercise.