Category Archives: Exercise

An Insight Into the Best Swim Camps

Many promising and already talented swimmers owe much of their success from attending the superb swim sessions scheduled beginning in April, and wrapping up in August. These swimming lessons give students a huge edge in future swimming competitions as the students learn valuable lessons to further their swimming skills dramatically. These three hour morning sessions, or two hour afternoon sessions give the swimmers excellent new tips on ways that they can better their current swimming methods. The instructors are highly motivational, and their expertise in swimming methods, techniques and aids are exceptionally valuable for beginning swimmers, medium range swimmers and those already assumed to be the future swimming stars.

These fun swim camps give swimmers the chance to meet others who share their love of swimming. The competitive method of learning in certain drills, gives swimming students that drive that is so crucial for pushing their body limits to the fastest and best form that they ever thought they could even accomplish. This swim camp teaches and strengthens all of the main swim stroke categories like breaststroke drills, backstoke prompts, freestyle crawl tips, butterfly techniques and so much more. This camp is more than just a place to socialize. Students that attend this swim camp get the extremely valuable lessons on perfecting their swimming form while still having a fantastic time doing so.

Students get tips on how to better their start times and distances, hasten and make their turns even more powerful and greatly improve on each of their required stroke skill methods. The camp is big on instilling the kind of positive discipline necessary for success in all seasons to keep strong throughout the year. Students learn creative dryland training techniques, learn 5 ways to improve faster swimming speeds by implementing powerfully effective discipline training. They will also have the benefit of learning off season training discipline approaches, mental focus training details, and superior racing techniques that can improve their teams chances of more wins in future swim meets and competitions. While this swim camp covers much groundwork, it is highly recommended to take full advantage of the tremendous opportunity to enlarge and grow their swimming styles by taking more of the offered swim time class schedules. Those that register enough in advance will save a whopping $300 on the costs. This swim camp boasts many amenities, phenomenal coaches and an upbeat atmosphere that makes swim sessions enjoyable.

How to Avoid Injuries When Starting a New Exercise Routine

Are you tired of belly fat and ready to start a new exercise program? Or are you already ripped, but bored with the same old routine? Either way, rather you are a five day a week workout veteran, or a novice just getting started, there are a few precautions to take when beginning a new routine.

Injury Setbacks

Injuries can set back your health goals by weeks, months, and in extreme cases, even years. So, its important to know what the common injuries are. Maybe then you can take the steps needed to avoid them. And, if you are a gym veteran, don’t let your ego get the best of you; its always a good idea to go over the basics from time to time.

There are actually also financial implications to injuring yourself whilst exercising too. People don’t actually think about this, but sports injuries are one of the most common causes of personal health insurance premiums rising, according to One Sure Insurance.

Common injuries to keep in mind:

  • Wrist sprain/dislocation
  • Tendinitis
  • Shin splint
  • Knee injuries
  • Shoulder injury
  • Sprained ankle
  • Muscle pull and strain

How to Prevent Common Injuries

Staying injury free is actually not hard if you put in a few minutes before and after your new workout program. But, before moving forward, if you’re a little older (I know, ouch! No one wants to hear that!) it’s vital to have a health check up with your family doctor prior to starting any new exercise routine. If you’re a woman age fifty-five or older, get a checkup with your doctor. The same goes for men forty-five years of age or older. Getting older may not be what you want to focus on, but its better to be safe than sorry. Plus, as long as you’re keeping tabs on your health, turning gray doesn’t mean you can’t keep your body fit as a fiddle.

With that aside, follow these guidelines to avoid injury:

Pre-workout warm ups are a great way to get the blood flowing without putting a lot pressure on the muscles. You never want to shock your body by jumping into a major routine without warming up your muscles, joints, and getting your heart rate to the appropriate level safely.

Here are a few options:

Lift some lightweights, something far below your average workout amount

Walk around the gym or jog in place for fifteen minutes

Jump rope

Exercise bike on a low setting

Have a cool down period

After sweating your buns off for an hour, make sure to allot fifteen minutes after your brutal workout to cooling down. The best way to do that is to walk for about fifteen minutes. This gives your body the ability to lower your heart rate safely.

Post and Pre Workout Stretch

Most experts agree that stretching before warming up is a bad idea. You risk tearing a muscle. So don’t stretch until you warm up properly. But, once you are warmed up, stretch your muscles from head to toe. Spend about ten minutes doing this just to be safe. After your workout, and before you cool down, do a dynamic stretch routine. This helps to avoid cramps and keeps your body flexible.

Hydrate

Make sure you are consuming plenty of water before, during, and after your workout. This keeps your oxygen levels at a healthy level and feeds your muscles.

Eat a Meal After Working Out

Its important to eat a well rounded meal with plenty of protein and carbs after your workout. You just expended a lot of energy and yourbody needs to replenish itself with vital nutrients. This also allows your muscles to heal faster, and to develop in the way you want.

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Resentment on Time Spent Exercising and Eating Healthy

Eating healthy and exercising takes up a lot of time.  If anyone tells you that you can get healthier without changes to your lifestyle, then they are lying.  Park a few rows further away, you lose a couple of minutes walking across the parking lot (but then again, if you are idling your car in the first row waiting for an open spot, then the walking time is a wash).

A friend of mine recently lamented her lack of a social life because she seems to be spending so much time exercising or planning her healthy meals.  “I feel like all I have time for is exercise and eat dinner every night.”

That is pretty much all I have time for in the evening, except for the one night a week of bowling.  I have no idea when I stopping going out to dinner with friends on the weekdays, but I left that behind when I realize the value of getting a good night of sleep.  My husband and I still occasionally meet up with friends on the weekdays, but those are rare.

My body loves the exercise, but my mind rather do something else.  However, I am starting to let go of the resentment of needing to spend time exercising in order to stay healthy.  I put in my time during the weekdays so I am free on the weekends to do whatever I want.  And yes, that means a whole weekend of no exercise if I feel like it.

It is all about putting your time doing what you value. I don’t necessary like to spend time exercising, but I value my health.   My ipod helps me feel like I am not “missing out” when I exercise while listening to audio books.  The money I save from eating at home makes me feel like I am making progress in my financial goals.  Writing a health blog is an inexpensive hobby to keep me occupied without adopting a shopping lifestyle like so many of my fellow DINKs (double income no kids).

All this time and effort I put into exercise and healthy eating is wrapped up in my other life goals.  Once you start to see how being healthy is related to your other goals in life, it is much easier to let go of the resentment it demands on your time.

Exercise and eating healthy is like having a baby, after a while, you cannot imagine it not being part of your life. Your body becomes used to having an outlet for stress and being fueled with high octane gas.  But when you are starting out, just like pregnancy, you are uncomfortable and maybe fearful of things to come.  It is human nature to second guess and wonder about that path you left behind.  Have faith that you are where you need to be.  Even if the path leads you to a dead end, the lesson you learned getting to that dead end is what you need to know from the journey.

7 Essential Steps for Developing an Exercise Plan for Lymphedema

Researchers have found that exercise is not dangerous for countless women with breast cancer-related lymphedema. However, it is essential that they have their doctor’s approval and follow a few fundamental principles, such as wearing compression bandages or your compression garments.

Customizing Your Exercise Plan

Exercise is critical, but it must be done with specific guidance from a specialist who is familiar with your particular situation. Observing these tips may be helpful to develop an exercise plan that is right for you:

  1. Work with a specialist in breast cancer rehabilitation and lymphedema management. Look for a therapist with expertise and training in this field. Eventually you’ll be able to exercise on your own after learning proper exercise techniques.
  2. Customize a plan to fit your specific needs and fitness level. Strength training is ideal for many women when they use light weights, but others may find it too hard or painful on their arm. In those instances, other forms of moderate exercise may be suggested.
  3. Start slowly, be cautious and take frequent breaks. Your lymphedema therapist can work with you to produce a realistic plan for getting active again. However, you should discontinue the exercise immediately if your arm feels tired, achy or unusually heavy.
  4. Watch for any change in shape, size, tissue, soreness, texture, heaviness, or firmness during or after exercising. This could be an indication that you need to take more frequent breaks or ease up on a particular activity. If a change persists for a day or more, you should talk to your doctor.
  5. Lower body and core exercises also affect your upper body. Lower body and core exercises also affect your upper body. When performing core exercises, always pay close attention to where your arms and wrists are during the exercise. A safe and effective full-body workout is a safe and attainable goal.
  6. Not every exercise program for cancer survivors will meet your needs. Check out programs in advance or talk it over with your therapist. Even if it’s considered a cancer rehabilitation program, it may not meet the needs of people at risk for lymphedema.
  7. If you don’t have access to a therapist with expertise in lymphedema, ask another health care provider to talk with you. Discuss your lymphedema concerns and your plans to exercise.

Initially, your doctor may have you stick with range of motion and gentle stretching exercises that assist with pushing the lymph fluids through the system. Once your symptoms improve and your lymphedema is stable, your exercise routine can expand.

Getting Started

For those who were only moderately active before surgery, you should start an exercise plan slowly, paying close attention to how your body reacts. Low-impact exercises such as swimming, walking or yoga are great ways to start. In general, an activity plan for anyone at risk for or diagnosed with lymphedema includes a combination of:

  • stretching and flexibility exercises
  • strength training using light weights
  • aerobic exercise to assist with weight loss and encourage deep breathing

If you are undergoing chemotherapy or taking medications with multiple side effects, a qualified trainer can help you design and implement a workout that takes such challenges into account.

3 Tips to Choosing the Right Recumbent Bike in Sydney

Recumbent bikes in Sydney are gaining in popularity, as much for their health benefits, as for the sheer fun of riding these bikes. But how can you be certain that the recumbent bike you choose is right for you? It’s a mistake assuming that there is a one-size-fits-all solution for recumbent bikes Sydney offers. Each person has individual needs and likes to consider. For example, an injury might require you to choose one type of bike, while another person who will mostly ride in urban environments will need another model. Different people need different bikes. Here’s how to choose the right recumbent bike to suit your needs.

  1. The seating. Seats come in many shapes and sizes. That’s a very good thing, since people come in all shapes and sizes as well. The trick is to match your anatomy with the seat that best matches. Seats can recline or position you to be more upright. The more upright you are, the more pressure there is on your backside, which may cause problems on longer rides. We encourage you to sit down on every model you’re considering buying to see which one “feels” right.
  2. Height and weight.Your height and weight will dictate the type of model you choose. If you’re shorter, you’ll find that bikes with a smaller front wheel are easier to ride. Taller rides are more likely to be able to ride any type of recumbent bike. If, however, you have poor circulation in your legs or are overweight, you’ll likely want a long wheelbase. Sportier bikes, on the other hand, typically have a shorter wheelbase.
  3. You don’t want to forget about the price. Recumbent bikes are typically more expensive than upright bikes and are not currently available in mass-models like you’d find at department stores. You may be able to find recumbent bikes for as low as $500, but keep in mind that these models are typically heavier, and ideal for the casual rider. If you’re an avid rider, prepare to spend several thousand dollars for your bike.

No matter what type of recumbent bike you choose in Sydney, be sure you do the research and test ride as many models as you can. Many people in Sydney looking for the best in recumbent bikes turn to Fitness Equipment King. See their inventory of bikes online atfitnessequipmentking.com.au.

How to Fit Running into a Busy Schedule

Most of us would agree, life is fast. We are either on schedule for work, family or social agendas – and sometimes it’s hard to find the time to fit in your training and running needs into the mix. At Running On the Wall, we have many demands on our time, and are always trying to find new ways to work our schedules to get the most out of each day. Here are are few suggestions for ways to stay consistent with your training and running schedule, even when other demands in life are crowding your timelines.

  1. Prioritize

It’s amazing what happens when we prioritize our schedules. We often waste minutes, hours and days because we are spending more time than we realize on less important things, for example watching t.v., surfing the internet or spending time on a hobby. That is not to say we shouldn’t allow breathing room in our day for relaxing, or adding in time to spare here and there, but it is key to get the basics done. We need to work, take care of our families and ourselves – which includes physical activity that leads to a healthy life. If we think of our training and running as an essential, and we prioritize it as such, it WILL happen.

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  1. Be Flexible

Often, things come up during the day that might disrupt our schedule. A child is sick, we get called in to work overtime, car repairs, a long wait in the grocery line … whatever it might be, we may need to shift our running schedule. It might mean running at the end of the day if we miss our early morning run. It may even mean an evening run on our home treadmill instead of the outdoor run we had planned. The important thing is to not give up because our day schedule took an unexpected turn. Stay flexible, and try to find solutions to make our training happen.

  1. Plan to Train While Travelling

Travelling, for business or pleasure can often throw off our training schedule. However, if we keep our running schedule in mind even before we book our travel plans, we can try to ensure we either have running equipment where we plan to stay, or have sourced out a local area to run that is safe. Travel does not need to mean an extended break from our training.

  1. Remember Your Goal

Having race bibs medal displays that shows how hard you have worked and trained is not easy. It will take sacrifice, and might mean cutting out of the party early the night before so you can stay on track for your early morning run the next day – but keep your goal in mind. Without a firm commitment to reaching your goal, it is more like a dream. Dreams rarely come true, but goals do!

So get your planner out, schedule your training regime today! At Running On the Wall, we know that running is the best way to live, and even with a busy schedule – every day you run is worth it!

Yoga Breathing Exercises For Depression

Yoga is a great way to relieve from depression. I tis for everyone who are suffering with depression to let off some steam and find their inner relaxation. Yoga not only focuses the body on the task at hand, but it also tests and strengthens your flexibility and poise. Though yoga in itself is extremely relaxing and stress relieving, there are several poses that target your stress level and make you more at ease with yourself and with your body.

Before begging any yoga session, whether it’s in your own home, or at the gym with others around you, it’s very important to be in a quiet, relaxing environment. Too much noise or chaos can throw off your concentration and cause you to retain your stress and depression. Another thing many people do is light candles. If you find them relaxing you can light a few candles in the area where you will be doing yoga, and you can even play soothing music.

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Child’s Pose:  This is a very simply and relaxing pose. In this pose, you start by first sitting on the ground with your legs underneath you. Then you lay forward while still sitting on your legs and stretch your arms out with your head down. It’s very important during this pose to breathe in and out slowly, and you can choose to maintain the pose for as long as you’d prefer.

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Forward Bend: During this pose start by standing tall and putting your feet together. Then lean forward and try to stretch as far as you can so your hands are on the ground parallel with your feet. If you are unable to stretch this far, just do the best you can. You can choose to hold this pose for as long as you feel comfortable. Breathe in and out slowly while stretching your body. This pose is great because it releases your stress and stretches your back and your legs.

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Legs up the wall: This is a fairly simple pose that only requires you and a wall to put your legs against. Start by lying down on the floor with your butt facing the wall. Next, lift your legs and place them on the wall, and move your butt as close to the wall as you can. You should be in an “L” shape if done properly. Be sure to breathe in and out at a slow pace. This pose is great for beginners and those who need to relieve depression.

Yoga is an amazing way to get relaxed if you have depression, anxiety, or just want some quiet time during your day. This meditation method is extremely popular because it is all natural, relaxing, and amazing for your mind and body.

How to Warm Up and Stretch to Avoid Injury

Warming up and stretching are two important aspects of exercise that many people forget about completely. In eagerness to get on with a workout and then finish, people often miss out these two essential components. However, you shouldn’t just do it any old how! There’s a right way and a wrong way to go about it, and studies suggest that stretching and jumping up and down before a workout, along with similar movements can decrease power and strength, not allowing a workout to reach its full potential. Here’s how to do it properly so you can avoid injury during your workout:

Warm Up First

To improve your range of motion and avoid injury, stretching is needed but you shouldn’t ever do it when your muscles are cold. You should always start any workout with a mild aerobic warm up to get blood to the tissue before you do any stretching at all.

Do a brisk walk, or jog slowly for about 5 minutes instead of stretching before your exercise. Your blood flow will then increase, helping to get your muscles ready for your workout.

Once you’ve warmed up, you can do dynamic stretches – not static stretches!

Dynamic Stretching

A dynamic stretch is a slow, controlled movement rather than staying still and holding a stretch. For example, you might do arm circles, hip rotations, yoga movements, walking, or jogging. The only other important thing to remember is that you need good form and technique to avoid injury.

Dynamic Stretching Examples

You can practice neck flexion and a dynamic stretch, rotating it and holding to the left/right. Also try side bends, half squats, leg swings, lunges, etc. Also try flexing, extending and rotating your…

  • Fingers
  • Wrists
  • Elbows
  • Shoulders
  • Neck
  • Trunk and shoulder blades
  • Hips
  • Knees
  • Ankles
  • Feet and toes

Static Stretching

Once you’ve finished your workout, you can move on to static stretches. The majority of people think they should do a bit of static stretching before and then nothing after, but this is wrong! Static stretches after a workout will help to reduce injury and aches and pains by lengthening your muscles and improving your flexibility. Hold these stretches for about 30 seconds for maximum effect.

Painful Stretching

You should never, ever stretch to the point of it being painful. You definitely don’t want pain when you’re doing dynamic stretching, as it should be very gentle to begin with. When it’s time to stretch afterwards, you can allow slight discomfort to improve your flexibility. However, if you find it too painful, your muscles are probably contracting to protect themselves and this will hinder your progress. If you’re still in pain after exercising regardless of the fact you’re following this advice, you may find that you have a condition like osteoarthritis that needs addressing.

It’s important that anybody serious about becoming healthier through exercise practices these techniques in order to avoid injury. Rushing a workout by avoiding the proper techniques of stretching/warming up will only hinder your progress in the long run. Thanks for reading!

 

Top Tips For Buying Your Own Exercise Equipment

For some people, the cost of a gym membership just cannot be justified; even more so if you cannot get there everyday. If this describes your situation, purchasing exercise equipment for your home could be a good solution. Before forking out hundreds or even thousands of dollars, however, it is important to ensure that you are looking at equipment that suits your lifestyle and budget.

Debunking the Advertisements

Whilst exercise equipment is a great way to get in shape, it is important to note that this will only occur if you use it regularly. There are plenty of television and online advertisements out there that promise quick and easy results, which is just not a reality. Look out for these sorts of claims:

  • “It’s quick, easy and effortless!”
    The truth is that there is no such thing as a no-work, no-sweat way to achieving a fit, healthy body. In order to benefit from exercise (in the way of weight loss and toning, for example), you have to do the work.
  • “We promise to fix your problem areas!”
    Whilst promises of losing your spare tire or melting fat from your hips and thighs do make the advertisements sound tempting, it is important to note that spot reduction (losing weight in a specific area) takes regular exercise that works the whole body.
  • “Check out these before-and-after photos!”
    The people in these photographs may, in fact, be satisfied customers, but their experiences may not reflect the results of most customers. And don’t even get us started on celebrity endorsements – these also offer no proof that the equipment will work as claimed.

Before you Purchase

Now that you know to look at advertisements with a sceptical and savvy eye, you are ready to go out and make your purchase. Before handing over any money, however, it is important to follow a few handy tips to ensure that you choose the right exercise equipment for your needs:

  • Begin working out!
    Never expect the purchase of equipment to change habits that are already ingrained in your person. If you aren’t active already, now is a good time to start. After all, your exercise gear is more likely to sit around gathering dust than to help you loose weight or tone up if you aren’t ready.
  • Find the right items!
    Before making a purchase, it is often recommended that you give the equipment a test drive to ensure it is right for you. If the retailer won’t let you do this, find a local gym. This is also a good time to begin reading reviews about the exercise gear.
  • Find the right price!
    If you’ve found a company that advertises “three easy payments of only $49.95” make sure you break out the calculator and figure out what you are actually going to pay (don’t forget shipping or delivery charges!). It is also recommended that you shop around.

If you have decided that a gym membership is not for you but personal exercise equipment is, we hope that you will take note of all the tips and hints we have outlined above. The team at Xtreme Fitness want to make the purchase of this equipment as easy as possible, as well as ensuring that you have found the right gear for your needs and that you will actually use it.

5 Things You Should Look In a Personal Trainer

They are intimidating and relentless when it comes to making you go that extra mile. They will stop at nothing unless you push yourself to the limit. They will bend you and make you sweat like anything else you have experienced. They are the force of personal trainers who ensure that you transcend your limits and experience a superior fitness level.

But what makes a good personal trainer? Is being a gym rats and a metal pumpers good enough to guide an amateur to get back on the track of a healthy lifestyle?

So you better take a look at 5 indispensible qualities that you should look into your personal trainer before you dole out cash in order to render his/her service-

  • Education– The personal trainer you hire should be a full-time certified trainer or should have a degree in the related field. He or she should understand the science and physics, the kind one can find in personal trainer Austin, behind a workout schedule and what kind of exercises will help you to develop and tone the muscle structure. Being a gym junky just won’t cut it!

Health Personal Trainer

  • Repertoire– When it comes to a good personal trainer, it is an infallible virtue to look into his/her past experience and his/her clientele. Past history shed light on his success as a trainer and also is he/she will be able to justify your expectations or not. Therefore you should scour various options in your area before taking the final call.

Personal Trainer

  • Money talk– This one solely depends on your dispensing abilities. Some trainers might charge a premium for the time they have dedicated to the field of physical training while others might work for much less amount because of their relatively nascent profile. So if you do not have deep pockets, you should try to find a middle ground; a trainer which does not charge a bomb and still knows the ins and outs of physical fitness. Tough but possible!

Health-Personal-Trainer

  • Personal Comfort– Sometime the best of the trainers might appeal to be rigid in their approach to a particular person. Yes, this might be because of the fact that they show no mercy when it comes to physical fitness for your own good. But a personal level of comfort and intellectual tuning with the personal trainer is always required. Rather than working out under oppressive conditions, one should find a personal trainer that one can get along pretty well.
  • Talk shop and more– Besides providing a fitness regime, a personal trainer should also be a motivator of highest sorts to the fitness seekers under his auspices. Sometimes words can nudge person to a whole new ground breaking path which can help him/her to break barriers and go beyond the obvious of plain physical training. With the words of personal trainer fanning the fire in a person, he/she gets mentally fortified and physical fitness comes much easily and naturally.

Author’s bio – Ron J has dedicated 15 years of his life to the well being of thousands of people by making them break tons of sweat in his personal gym. His motto for life is- “With fitness one rediscovers a better life and hence a better personal self”.