Month: November 2017 (page 1 of 2)

How To Prepare For A Fitness Event

Training for a fitness event, regardless of whether it is a 5k or an Ironman, requires that you train in the proper way. Without proper training, you will not succeed. Read the below article to learn some crucial advice you should be using in your training in order to succeed.

How to prepare for a fitness event

The first thing you must do is set a schedule for your training. All the best athletes have a set schedule that they follow religiously. You need this schedule in order to hold you accountable for training. You cannot rely on just yourself. Once you have made this schedule, you should ensure you stick to it, no matter what.

You should not schedule your training around your life. You should schedule your life around your training. The only time you should miss your training is if you are sick or injured. Otherwise, train!

It is important that you are consuming enough nutrients. Although your actual training is extremely important, it means nothing if you dont get enough nutrition into your diet. You could be training just right, but without nutrients, you will fail. Make sure your diet includes lots of fruits, vegetables, lean meats, whole grains, and even some dairy products to ensure you receive a good balance of nutrients.

Although your diet needs to be on point, even the best diets are going to leave you lacking in important vitamins and minerals. Therefore, make sure you are taking supplements, especially a multivitamin, to ensure that you receive all the nutrients your body needs for your event.

You should not be afraid of change in your training. In fact, you should embrace it! If you continue to do the same workouts week after week with no variability, you are not going to make any improvements in your fitness level. As a result, you will not be prepared for your event.

Therefore, continually change your training. This does not have to be a huge change. You could make continual small changes, such as adding a certain exercise and taking away another one, doing a certain exercise for a longer period of time, etc.

Finally, although training hard is vital, you should ensure you are not over-training. This occurs whenever you train too hard without enough rest. Finding the right amount of exercise for your specific event can be difficult; however, it can be done. Continually do research on the amount of exercise you should be doing for your event. Above all, ensure you are getting enough rest.

How to prepare for a fitness event needs eight hours of sleep per night

Although you have likely heard your body needs eight hours of sleep per night, you may actually need even more sleep if you are training very hard. Extensive training could require 9-10 hours, or even more! Over-training can be very dangerous and lead to illness and injuries, which will hinder your progress and even prevent you from participating in your event.

If you are training for a fitness event, preparation is crucial. By utilizing the great advice outlined in this article, youll be on the right track towards succeeding in your event.

PS: Do not forget to leave your comments and share this article with your friends on your social networks, tell us what you think about these tips ! Your opinion is very important to the community.

Health And Fitness Essentials The Cardio-Vascular Workout

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and dont forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.

Top 6 Health Fitness Tips to Get You in Perfect Shape

Achieving peak fitness will improve your mind, body and health. And these Physical Fitness tips will help you to achieve awesome results.

Cross-Train: Cross training involves using multiple types of exercise in one workout. Its great because you dont have time to become bored, every single muscle in your body is used and it reduces the risk of injury.

Try Something New: When youve performed the same exercise routine for a while, it can become a bit stale. When this happens, one of the best fitness tips is to incorporate something new into your workout routine.

You could become involved in a team sport, invest in some high quality home fitness equipment, or DVDs, or try a new outdoor activity. Doing this will give you renewed enthusiasm and prevent you from giving up on your fitness regime altogether.

Adjust Your Fitness Plan According to the Native Season: If youre not careful, the weather can really play havoc with your fitness plan. Running may not seem so appealing in the hot sun, or the freezing winter. And dark winter nights may make a journey to the gym seem suddenly unpleasant.

One of the top fitness tips shared by those who are dedicated to regular fitness is to plan ahead for the season. Think about what you could do to adjust your fitness plans for the weather, and put them into play long before you think about giving up.

Dont Skimp On Stretching: When youre short on time, its all too easy to skip stretching before and after your workout routine. Dont be tempted to do this yourself, as the results could be fatal.

Missing one stretching session could result in an injury that could ruin your fitness plan for weeks. And while youre unable to exercise, the body youve worked so hard for will deteriorate.

To learn more about the Perfect Body System, follow us on www.TheperfectBodySystem.com

Fitness Center The Center for Good Body and Health

Maintaining a physically fit body is vital to being healthy. Fitness centers can help us to keep in shape. In a fitness center, one would find a lot of equipment in which he can physically exercise to gain fitness and health.

Below is a listing of the equipment and programs commonly found in fitness studios:

* Treadmill

This is a piece of sporting equipment that allows the user to run without actually moving a distance. The word treadmill is used to refer to a kind of mill which is run to grind grain.

The treadmill operates by the principle called belt system in which the top side of the belt runs to the rear so that the runner could run the same distance. Therefore, the speed of the mill can be measured or set since the rate of the belt equals the rate of the runner.

* Weight training

Weight training is under the strength training program designed to develop the size of skeletal muscles and physical strength. It uses the principle of gravity; the trainees force would be used to oppose the pull of the earth. This weight training makes use of different kinds of equipment to develop specific groups of muscles. Dumbbells, weighted bars or weight stacks are the most commonly used.

* Cycling

Cycling is commonly done by people who want to improve their cardiovascular health and fitness. In this view, cycling is particularly beneficial for those suffering from arthritis and for those who are not fitted to play rigid sports like running which require strength of the joints.

* Swimming

Swimming is a very good exercise to gain fitness and health. Swimming is also usually recommended for those who with disabilities or who want to rehabilitate after injuries.

* Racquetball

Racquetball is a sport game where racquets are used along with a hollow rubber ball. This can be played either in indoor or outdoor courts. Unlike other racquet sports like badminton and tennis, the usage of the floor, ceiling, and walls of the court is legal instead of out-of-bounds. Two players are involved in the game, although some variations of this game have three and four players.

* Aerobics

Aerobic classes usually include stepping patterns, done with music and signals directed by an instructor. Researches show that aerobic is one of the healthiest exercises. Aerobics, literally meaning “with oxygen”, helps the body to use consume the oxygen more efficiently by training the lungs and heart. This helps to reduce stress and to control weight.

* Basketball

While this very common sport is an indoor game, other variations have been popular as this sport can also be played outdoors.

* Yoga Yoga focuses on meditation. It is considered as a way to both spiritual and physiological mastery.

* Martial arts

Martial arts are structures of arranged traditions and practices of combat training. Martial arts today are not just being learned for combat purposes, but also for fitness and health, self-defense, mental discipline, self-cultivation, and character development.

* Physical therapy

Physical therapy deals in maximizing and identifying movement potential in promotion, treatment, prevention and rehabilitation. This includes services that are concerned with circumstances where function and movement are threatened by injury, disease, or aging.

How to Create a Fitness Schedule and Design a Motivating Home Gym

Many people, (perhaps you) are guilty of promising themselves that first thing Monday morning, a new fitness routine will not only be started, but you will stick to it. Unfortunately, several Monday’s come and go and you never did begin the promised fitness routine. What went wrong and how can you actually stick to a fitness schedule? The best way to stick to anything is to get it in writing, by detailing everything about your routine, from start to finish and what days are blocked for working out.

There are several ways to create a fitness schedule. For instance, you could purchase a large calendar and write in your fitness schedule, which can be effective, if you are the type that prefers to hand write your activities. You can also create a fitness schedule via a spreadsheet on your computer, which instantly makes the connection in your mind when you have blocked out an hour three or four times a week to working out.

We make appointments in our diary for everyone, sometimes at the expense of ourselves, remember to put you and your family first in your diary and then what’s left is for the others!

Moreover, when creating your fitness schedule, make it colorful, why? Because certain colors make you feel a specific way, and bright colors are motivating, so highlight your spreadsheet with bright colors, such as light blues, lime green, and yellows, but avoid the color RED because this has been shown to stimulate appetite (definitely not what you want when you are working out!). Have a column for days, workout routines, a completed column, and of course the days you plan to work out. Bold the print so that it stands out better and then when you have the final touches, print out a copy or two so you can have one with you at all times and one to stick to the wall of your home gym.

If you are fortunate enough to have a home gym, you will want to change the color scheme so that you have some bright colors in the room, this does not mean to paint your walls a bright lime green! This would probably make you dizzy more than it would motivate, but you can add splashes of colors throughout, the room. The idea is to create an “energetic” environment so that when you walk into your home gym, you do not instantly want to take a nap! Colors create feelings; you want your gym to create a feeling of motivation.

Finally, get some of your favorite high-energy music. Of course, high-energy music means different things to different people, for instance you might find classical music energizing while another might find it makes them sleepy and prefers rock music to truly motivate. The music you choose to workout to should be something you enjoy and that creates a sense of energy.

Commercial Fitness Equipment, Cardio Equipment Installation

The recent liability judgement vs a physio therapy clinic and large equipment supplier has caused fee for use fitness facilities to review their protocol in ensuring the safety of their equipment.
This article is one of a series provided by STAK Fitness Intl Inc to assist in making sure equipment selection, installation, maintenance and repairs are done regularly and efficiently to ensure maximum results and safety for your patrons and your business.
Installation of your equipment
92.3% of service problems on commercial fitness equipment, including cardio equipment and weight equipment, detected in 6 months to 1 year of ownership monitored in the last 6 years in commercial fitness facilities have been found to be as a result of poor fitness equipment installation*.
The average service call requires 1.5 hours in labour and 0 in parts replacement. Cost (including travel is averaged ranges from $75 to $175 in labour per visit for installation related service issues mostly not covered under warranty unless installation performed by certified and authorized technicians.)
*survey done by STAK Fitness in conjunction with independent service providers across Canada.
STAK Fitness comprehensive installation package includes the following:
1.remove of equipment from packing material
2.disposal of packing material
3.move into proper location at your facility (pre arrangements required on room layout)
4.customized removal (pre arrangements and notice required)
Quality Check:
Verify functionality of the equipment once in place
-check electrical connections
-check proper amperage draw on treadmills,
– Check resistance settings
-Verify running belt alignment and tension on treadmills
-Verify drive belt alignment
-Verify speed sensor alignment
-Verify front roller alignment
-Verify rear roller alignment
-Verify software program function
-Verify heart rate control inspection
-Verify upper board testing
-Verify power supply
-elevation gears test
-elevation mounts inspected
-elevation wheels tested
-elevation sensor tested
-diagnostics feature tested
-all screws tightened, aligned and in place with shroud after testing

The STAK Fitness and Precor team has 75 years of collective experience in delivering large orders of commercial fitness equipment to multiple facilities of all sizes.
STAK and Precor have found that installation service can avoid the above mentioned service and post installation service costs
The STAK Fitness installation and shipping service includes sending an authorized and qualified trained service tech person to each detachment and every location to assemble and test the equipment as per our outlined schedule and standards.
This investment, included in your cost per item, is a small fraction of the costs later on as a result of installation not up to standard.
For more information on our programs and details related to equipment supply, safety and maximizing your return, please feel free to contact our local representative or myself directly.

Greg Lawlor

Fitness Equipments – Boxing Equipments

Majority world people are interested in three things in life health, wealth and fame. The person considered destined with the God grace that is having all these things. Health is more important to enjoy the rest two in life if he/she is good enough healthy. Thus as per the ancient and modern science health is an important factor playing in once life and considered his/her wealth to enjoy the life. But born with the God grace having this are very few. Most people due to their life style and habits, unable to pace with fast life are suffering of health issues. Thus to avoid diseases it requires to have daily exercises. One can do exercise at home or at gym. If you are well trained for gym equipments, you can do exercises at home fitness equipment. If you are a beginner and want to do systematic practice and learn the usage of gym equipment, the gym visit will be a good option.

Here it is discussed about few of the gym equipments like boxing equipments, crossfit exercise equipment and kettlebells etc. when we are thinking about boxing, two person prompt coming to our minds are Mike Tyson and Evander Holyfield who made boxing world famous. Here we are talking about the importance of boxing as fitness exercise and even you can use them for profession training for boxing competition also. Thus need to choose best suitable boxing gloves for you. Boxing gloves from renowned brands like Everest come with a guarantee and assurance of best pair as per your requirement. Everlast pro style training gloves are best. You can get variety of branded boxing gloves on selection. Everlast brand has best selection of boxing gear, boxing bags and boxing equipment for sale.

Crossfit exercise equipments are easy to use and cheaper than other fitness equipments. Adjustable pair ankle weights are good as the weights to legs are adjustable. Thus one can buy and use multiple weights of different increments. This is adjustable in 0.1kg increments up to a total of 1kg per leg and 2kg in a pair. Casing is superior comfort with Velcro closure for toning the legs while walking, jogging and running. Another Crossfit Exercise Equipment micro hurdle improves lateral movement, agility and foot speed for athletes. Micro hurdles also protect against the high risk impact of traditional plyometrics used in knee raise and acceleration drills. Batting ropes is used to train users balance. This gym equipment is designed for professional gym or home gym for fitness with fun to be in shape having good features of developing grip strength, improves core conditioning and good for cardiac exercise and mental toughness. Gymnastic ring is a challenging and diverse method of using your own bodyweight exercising for home use. Light weight, portability and easy setup made it more popular among home gym equipment. Kettlebell exercise is good for fitness by losing weight, strength training and muscles building. Kettlebell training is good and natural exercise for athletes to improve the performance. There are so many other fitness equipments used in home gym or commercial gym for daily fitness exercises to keep yourself fit, in shape and healthy for long.

Click here to Get Further information about Fitness Equipments ts

Will your New Years fitness resolution fail this Year

A good quality treadmill should provide you with many years of use and will pay you back many times over in terms of overall fitness, healthy weight control and just sheer pleasure! As with most things in life you get what you pay for, so set your budget accordingly.

Another factor to consider is the weight of the heaviest person who will use the treadmill. Most treadmill review sites will include this in their product write ups and is usually shown as the maximum “user weight” for the treadmill.

It is important to pay attention to this as the “maximum user weight” is stated for a good reason. If you weigh 300lbs do not buy a treadmill that has a maximum user weight of 250lbs and expect it to perform as it should for very long!

Give some consideration as to where you will locate your treadmill in your home. If you are fortunate to have a room where the treadmill can enjoy exclusive use then this will not be a problem but, if you intend to place it in a lounge then you may be interested in a “space saver” or folding treadmill.

These can be folded up into an upright position when not in use and so occupy a much smaller floor space. There are now available “ultra compact” treadmills that are highly portable and can be stowed under a bed or inside a closet when not in use. The Smooth 4.25 treadmill is an example of this type of treadmill.

Walking and running although excellent ways of exercising can produce stress on the feet and joints. For this reason you should look at treadmills with a good quality shock absorption system.

Some treadmills now have quite sophisticated shock absorption systems. The Smooth 9.35HR treadmill for example uses a “Hydra suspension” system that be adjusted to the preferences of individual users.

Many treadmills have a bewildering array of electronic features to attract buyers. These include displays that measure calories used to the amount of energy expended in a fitness workout. Look for features that can stimulate and motivate.

The iFIT system developed by ICON fitness and installed in many popular makes including ProForm, HealthRider and Nordic Track allows the actions of the treadmill including the speed and incline elevation to be controlled by software programs that have been designed by professional fitness instructors.

Other popular features include user ID’s that can be customized and record past fitness workouts. The ProForm iLOG 500 is a treadmill that has this facility.

Of course selecting then buying your treadmill is only the start. The key to keeping fit is implementing a workout routine, get started and keep going. You’ll find that after a month, your treadmill fitness session will become part of your normal routine and you will be well on your way to achieving your New Year’s fitness goals!

What Is Functional Fitness

What Is Functional Fitness? Functional fitness may be the buzz word for 2012. According to many fitness experts it is the burgeoning trend in fitness.

But what exactly is functional fitness and is it right for you?

Functional Fitness Defined Functional fitness is about training your muscles to work together to perform every day functions. For example, a standard push up works a muscle group but it isolates the muscles. Shoveling snow on the other hand uses all of your upper body muscles. In the real world you’re more likely to shovel snow than to need the muscles required for a push up.

Functional fitness is about teaching your muscles to work together optimally rather than to function independently. Functional fitness can be done in the gym with a personal trainer. It can also be done at home with basic dumbbells or kettle bells. There are even books and DVDs that walk you through the exercises.

What Does a Typical Training Session Look Like?

A functional fitness class or training session is performed primarily while standing upright. This is because that’s how we perform most of the day’s functions. You don’t shovel snow sitting or laying down! Initially, most experts recommend using your body weight for the exercises. For example, can you do a one legged squat without falling over using only your body weight? Most people cannot. In addition to working without weights, at least initially, you’ll first focus on control and balance. Once you’ve mastered control over your body you’ll then begin to add weights.

Who is Functional Fitness For? (Benefits)

Functional fitness is exceptional because it helps achieve several goals at once. It does offer the weight loss and fitness benefits of a traditional strength and flexibility program. It also helps strengthen your body so you have proper form when you perform everyday activities. This prevents injury. How to Find a Functional Fitness Program Most gyms today now offer functional fitness trainers and programs. If you’re interested, you should easily be able to find a qualified trainer.

You can also find top quality books and functional fitness DVDs available online and at fitness stores. Because there really isn’t any special equipment required, at least not in the beginning, you can start a program at home and transition to the gym when you’re ready to advance. So stand up straight. Bend one leg so you’re standing fully on the other. Now bend your leg as if you were sitting down and do a one legged squat. That’s a functional fitness exercise.

Performance Strategies For Realizing Your Long Term Fitness Goals

Beginning a whole new exercise routine is similar to starting a new romance. All things are exciting. You might get a NYC personal trainer, buy brand new exercise equipment and come up with a fitness and diet plan. Then, several weeks later on, working out with your NYC personal trainer is not anymore exciting and new. Your nutritious meals don’t seem as tasty and you find you need to force yourself to move on your newly purchased exercise equipment. Exercise and being fit is not anymore fun, it turns into work. The spark has worn out and the romance has stopped.

What should you do in a situation similar to this? You understand you should workout. You understand you have long term fitness goals you must achieve. It becomes such a task and you end up making lame excuses to your NYC personal trainers and to yourself.

What you may need is a little motivation. Here are seven suggestions to keep you going so you could reach your long term fitness goals.

Realize that attaining your fitness goals is work

It is perfectly normal to feel burnt-out and tired. Nevertheless, just like any work, and yes, looking after yourself is a job, you have to work through these feelings. Set your appointment with your personal trainer and maintain it. Set aside a particular portion of the day for your exercise routine and maintain it. You are more likely to exercise if you have a specific time frame arranged.

Make sure it is enjoyable

While exercising is work, it can still be enjoyable. If you feel your regimen has fast become boring or stale, ask your personal trainer to spice it up. Maybe you need a more intense exercise routine. Maybe all you need is a new playlist. Tell your personal trainer how you are feeling and let him or her to work with you.

Show your outcomes publicly

Showing your overall results openly makes you accountable to other people. If you have a Google plus account, Facebook account, or a Twitter, post your schedule and results. You certainly don’t want to post you did not show up for your workout.

Celebrate your positive results

Celebrate your achievements, but step away from the mentality that food is a reward. Treat yourself to seat tickets to a movie or sporting event. Buy a new book or a new mp3 player. Make certain you get yourself a little something you enjoy, but also ensure it is nothing bad for your goals.

Keep in mind there aren’t any shortcuts

You aren’t likely to wake up one fine morning and discover yourself instantly fit and trim overnight. Realize that every single healthy, happy body takes work and commit yourself to the work. Make sure your goals are sensible. Furthermore, be certain that you’re giving your system the realistic length of time it requires to make the changes you’re determined towards.

Look back

Are you in the practice of beginning and quitting exercise programs? Have you brought yourself into a habit of repeat behavior? Try to figure out what gone wrong. Some reasons comprise of:

Formulating a diet plan that’s strict or hard to adhere to Exercising to the stage of pain or exhaustion Being unclear about the proper way to use a equipment Overcrowding your timetable to the point absolutely nothing gets done

Utilize your personal trainer

Have your personal trainer meet you at your home, work or the gym. Speak with him or her and explain your struggles. NYC personal trainers are a vital motivational tool and resource. Your personal trainer can help you work your exercise program into your schedule. Additionally, your personal trainer could answer any questions you may have and can provide guidelines to help you reach your workout goals.

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