Archive for Fitness

[ad#mseoptinpagewpic]Have you tried doing mini exercises during your normal work day? Many have found it to be fun to look for opportunities to squeeze in some quick exercises during the day. Here are 5 tips for you to consider adding in to your normal routine:

Parking Your Car: What if you parked your car at the far end of the parking lot? That way it will be safe from scratches and dings and you will have the opportunity to get in a good brisk walk from your car to the office.

Install A Chin Up Bar: If you put up a chin up bar in a doorway you pass through frequently, it will give you the opportunity to grab a few chin ups as you pass through. Remember even small amount of exercise will add up and give you healthy rewards.

Stretch Every Chance You Get: As you are sitting and working at your desk you can stretch your back, your legs, or your arms. As you are reading emails you could stand up instead of sitting down. When you get a phone call on your cell phone you could walk down the hall instead of sitting at your desk. There are a lot of ways you can get creative to stretch.

Equipment To Use While TV Watching: You could get yourself a spongy ball to squeeze in your hand(s). You could get some resistance bars for between your legs to exercise your thighs. Visit your local sports store, and I am sure you will find many creative devices and gadgets that can help you.

While Driving?: Safety First Always, but if you are stopped at a light, you can do shoulder rolls, a couple of head rolls or stretch your arms out in front of you.  You can also squeeze a spongy ball, and keep it stored in your car.

Hopefully these additional 5 tips will help you see how you can maximize your exercise experiences during your normal day. As you start incorporating them into your daily life you will undoubtedly come up with even more ideas, tips and tricks you can use.

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[ad#mseoptinpagewpic]Have you ever considered turning your regular daily schedule into a type of exercise routine? These are small steps that lead to a healthy lifestyle. Here are the 5 tips that you should consider putting into your daily routine. You can add more; this is just to give you a basic idea.

Tip 1: Avoid the Elevator

Instead of riding the up elevator at work, use the stairs. This extra effort will add to your workout. Although it seems like something trivial, it will still do wonders for your health in the long run. It doesn’t mean that you need to torture yourself. For instance, if your office is up on the 130th floor, you can take the elevator till the 125th floor and then take the stairs from there onwards to your office. This first tip will not be easy to start with, but with practice you will get used to it and soon you will be gliding up the stairs, rather than crawling.

Tip 2: Offer to Get Lunch for Others

Another chance to take a break from the constant sitting down in the office is by offering to go out and pick up lunch for your colleagues. This will give you a chance to get some fresh air as well as a walk. If you want to increase the aerobic aspect, you can also swing your arms as you briskly walk to get lunch.

Tip 3: On the Bus, Subway or Train

Consider standing on the bus or train instead of sitting. It is a minor change, but you will burn a few more calories standing instead of sitting. Every calorie you burn adds up. You can even do the calf work out while standing. It is a simple workout – just raise yourself on the tip of your toes by holding the strap or the bar with your hands.

Tip 4: Shorter Ride

Consider cutting your commute short. Get off at the stop before your usual one, and walk the rest of the way. Not only will you get additional exercise, you may also meet some interesting people along the way.

Tip 5: More Walking at the Office

Instead of calling a colleague on the phone who just sits just a few offices down, get up and walk over. Don’t sit in your chair all day. Periodically stand up to stretch or do squats. Make a game of it and see how long you can hold that position. This is a good and quick work out for your legs and your back.

These are 5 basic tips to get you started. Go out and use your creativity and see how many more you can come up with. Remember that every movement you make will help your muscles, and your health.

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[ad#mseoptinpagewpic]If there is one piece of equipment you should not miss utilizing in your training, it is the stability ball. The market comes up with new training tools every now and then but you may be hesitant to use them because you’re not sure if they do work and if they are safe. One that is guaranteed to work is the stability ball.

What Is a Stability Ball?

This is a large, inflatable ball used as exercise equipment. It is generally heavy-duty and capable of holding 600 to 700 pounds of weight. It is comfortable and gives good support. It may also be known as the physioball or the Swiss Ball.

The good thing about using the stability ball is that it gives some element of ‘play’ as you get tough with your training. It adds some fun and challenges as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable, light weight and easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About

Stability balls were originally invented for rehabilitation purposes. As early as the 1900’s, physical therapists were using balls in addressing the neurological disorders of their patients.

The ball then shifted from rehabilitation device to an exercise tool in the 1990’s, to condition the bodies of professional athletes. From then on, the ball has been prominent in the fitness community.

At present, both medical specialists and fitness professionals recommend the use of the stability ball by the public. It provides more than just a solution to physical problems. It’s also good in preventing you from having any.

What Are the Benefits of Using a Stability Ball?

The stability ball definitely is best to improve the strength of the abs and the lower back. It also improves the functional strength, balance and flexibility of the body.

1. Proper Alignment

Using the ball during training will challenge your body to use a variety of muscles to help you maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used.

2. Great Abs

For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work to achieve balance.

3. Muscle Strength and Endurance

The stability ball can help in alleviating any back pain and preventing it in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability

This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. This is something only the stability ball can guarantee. If you want an extra workout, sit on the ball for about 20 minutes a day while you watch your favorite show. While you try to balance on it, you are strengthening your core muscles.

5. Stretching

The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight

Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and training done with the stability ball, you can lose unwanted pounds as your body is firmed.

Health is definitely your most important asset. Do your regular exercises and maintain a healthy diet. Most of all, have fun training with your stability ball.

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