Safety Tips For Joggers

– Jog or run with a known companion.

– Jog or run in a familiar area.

– Do not jog or run in a heavily wooded, poorly lighted or secluded area, particularly if jogging or running alone.

– Don't wear radio or recorder earphones.

– Do not jog or run after dark.

– Do not jog or run near bushes, which can provide concealment.

– Wear bright colored clothing to improve your visibility.

– Vary your route and pattern of jogging or running.

– Carry pepper spray or high decibel battery powered personal alarm device when you jog or run.

– If followed, go to the nearest residence, open business or group of people.

– Carry your motor vehicle and/or home key with you.

Defense Against Dogs

Joggers or runners often encounter what either may be or appear to be an unfriendly dog. If such an encounter does occur, the following measures are encouraged:

– Stand very still and attempt to be calm.

Carry some canine repellent just incase you are approached by a attacking dog.

– Don't scream at the dog and run.

– Be aware of where the dog is. Look in its general direction, but don't stare into its eyes. This can be considered an aggressive challenge to a dog.

– Let the dog sniff you.

– In a low voice say, "No, Go Home"

– Back away slowly until it is out of sight.

– If a dog does attack, try to "Feed" it your workout jacket or other item of clothing.

– If you are knocked down or fall, position yourself into a ball and keep your hands over your ears and face.

– Try not to scream or roll around.


 

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Replacing Fat With Lean Muscle By Exercising – How To Increase Your Muscle Mass

First, make sure that you are eating correctly. You need to put the proper "building blocks" in place for muscle development to occur. What this means is that you should find out how many calories are healthy for somebody of your body type to eat every day, and try to stick as closely to that number as possible. You should also make sure that you are eating a variety of foods so that your body gets enough "building blocks" of protein, carbs and other nutrients. This way, you'll be able to more efficiently form muscle tissue.

We like to recommend that you try to eat organic fruit, vegetables and meat as often as you can. Organic food is produced without added chemicals, pesticides, hormones, waxes and genetic modification. It always is the more healthy food choice.

It is also important to make sure that you drink adequate amounts of filtered or spring water everyday. Water is one of the most important nutrients that most people tend to ignore. Proper hydration is key to muscular performance and the regulation of all bodily functions. We recommend that everybody drinks at least 1/2 gallon or 2 liters of pure filtered water every day.

You Will Need Both Cardio And Weight Lifting Exercises In Your Routine

Once you are eating properly, you should talk to a personal trainer or do some research so that you can decide on an exercise routine that will be best for you. You should keep in mind that you cannot actually convert fat directly to muscle! Therefore, any workout routine should involve both cardiovascular exercise to burn the fat you do have, and weight lifting to build more lean muscle mass. Remember that muscle burns fat, so the more lean muscle that you gain the more fat your body can naturally burn.

The essential keys to building muscle are a balanced nutrition plan, consistent and regular workouts and plenty of sleep!


 

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Quick but Effective Workout Exercises

However such should not be always the case. If you want to be able to keep with your fitness regime for long, you might want to try to make use of quick workout exercises that will allow you to spend less time in the gym, but still motivate you to continue working out in long terms. While quick workout exercises may not give you results as fast as you want, they will allow you to maintain your ideal body type that will remain with you in the long run. It is important to keep things simple so that you would not find things too tiring and dreadful, eventually you can add some more exercises to spice things up and keep you motivated.

Here are simple workout exercises you can do in the gym or at home. The workouts can be done in less than 30 minutes, which allows you to enjoy more time for other things.

Strength Exercises

For the shoulders – get two heavy dumbbells or any two equally-weighing objects for each of your hands. Lift the weights suspended in your arms using your shoulders and hold for three to five seconds, then relax again. Repeat this step for 8 to 12 times depending on the weight you are using. Do up to three of this set.

For the chest – lie on your back on a bench press or any similar sturdy flat surface. Before doing the normal bench press, warm up first by doing a set of 8 to 12 repetitions using a third of the weight you normally can lift. After the warm up, do three sets of 8 to 12 repetitions of your normal bench press routine. Just keep in mind to avoid arching your back as you lift the weights.

For the biceps – lie on an inclined bench with both hands carrying dumbbells of equal weights. Lift the right arm for two counts and return for three counts, do the same with the left arm. Repeat for 8 to 12 times. Do three sets of this exercise.

For the thighs and buttocks – with heavy dumbbells on each hand, gently squat until your thighs are parallel to the ground, then stand upright again. Repeat for 8 to 12 times. Do two to three sets of this exercise.

For the calves – stand upright with heavy dumbbells on each hand. Gently tip your toes as high as you can without wobbling or getting imbalanced. Repeat for 8 to 12 times and do up to two sets. The workout exercises above are indeed quite simple and easy that you might think that they would not work. However such a simple regiment would be easy to maintain, and the results will come in time and last for you to enjoy your body. You may alternate the above exercise with a 30 to 45 minute cardiovascular exercise, so that you would also be able to shed off fat as you gain muscle.

To get fit, you do not need to spend hours in the gym. You just need to maintain a fitness routine and make it a lifestyle. Of course you should have a balanced diet and do everything in moderation. In time you and other people would see the results. Soon you will have the body you would want.


 

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Proper Ways To Exercise On Home Gyms

There are proper ways to exercise on home gyms. Before actually using a piece of equipment you may want to do some stretches. Some easy stretches are the hamstring stretch, touching your toes and bending from side to side. A good measure of how long to hold a stretch is to count to fifteen. You should also exhale as you move into your stretch and inhale as you release. Be sure to do a few sets of each.

When using a piece of equipment with weights on it you can easily do damage to yourself by spraining or tearing a muscle or simply crunching a finger that's inadvertently placed. Be sure to pay attention to where your body parts are at all times when using a piece of home gyms equipment. Also start off on the light set when using weights. If you think you can lift thirty pounds try starting with fifteen pounds and work your way up from there. This will reduce your risk of injury and sprains.

Also you should pay attention to make sure your body is in the proper position to make most effective use of the piece of equipment you are on. If working with your arms on a weight or tension machine keep your back straight and align your head and neck with your torso.

There is lots of advice about using home gym equipment online at home gyms reviews and its freely available for people to access.


 

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Proper Etiquette when in the Gym

Most of us however would not want to be the person described above. Most people just want to go and get in a good workout without being a nuisance to anyone, and then go about their business afterwards. Here are some things to remember when you go to the gym to insure that you are exercising the proper conduct that will make your gym time more pleasurable.

1) Dress properly: when you are at the gym you are there to exercise, nothing more. Overly reveling or offensive clothing should not be worn. Women should wear outfits that do not portray a swimsuit photo session and men should always wear at least proper length shorts and a tank top. Some people may not want to see that much of you.

2) Do not monopolize exercise machines: try not to spend too much time on any one machine or piece of equipment. Remember that you are not the only one there and others may be waiting to use the equipment too.

3) Clean off any sweat: always bring a towel with you and when you are finished with each piece of equipment, wipe it down. It only takes a few seconds to do and it is basic hygiene and courtesy. Would you want to get on equipment with someone else's sweat on it?

4) Put away what you use: when you use free weights, an exercise ball, a medicine ball or any such equipment, always put them back in their proper storage place. Re-rack dumbbells, re-stack weight plates, put barbells away, place exercise balls and medicine balls in their holders or at least out of the way. Random equipment lying around can pose a safety hazard to others plus you would be leaving it up to someone else to put up your stuff.

5) Do not use your cell phone or sing out loud: if you bring a set of earphones with you, avoid singing any songs so others can hear you. You are not auditioning for American Idle, and there are other people there who may not think you sound like who you are trying to sing to. Cell phones can be distracting also so leave them in the locker room or in the car.

6) Do not grunt loudly or yell when lifting weights: it is easy to keep grunting noises to a minimum and yelling is not necessary at all. Loud grunting or yelling is rude and only serves to distract others, and no one is impressed by it either.

7) Avoid too much socializing: it is fine to make friends in the gym, but try not to spend too much time talking. There are some gym members who are not looking to converse with anyone. Too much socializing can distract and disrupt other people's workouts.

The general rule of thumb when in the gym is simply this; use common sense and remember that a little courtesy goes a long way. Think about how you would like to be treated and how you would feel about having to put someone else's equipment away and how you feel when that rude, inconsiderate jerk is making enough noise to wake the dead right next to where you are exercising.


 

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Proform Treadmills – Bargain Fitness Equipment

One brand that fits in this lower category is Proform Fitness, a subsidiary of industry giant Icon Health & Fitness. Icon is, without a doubt, the largest company in the market and because of this can produce a better product at a lower price. Of course this does not mean that any piece of equipment from this or any other Icon brand is a good deal; in fact that is one of the biggest dangers with the brand. Almost every Treadmill looks alike to the average consumer from the outside; unfortunately the insides do not always match up.

If a consumer walked into Sears, one of the largest Icon retailers, and looked at the lineup of Proform treadmills and ellipticals there it would be hard to see the difference between any of them except for price. Again price is not the best decider either because several that are at similar price points may be somewhat different. Some features that add money to the cost do not add value to the machine and may actually be detrimental to its lifespan.

It is important to remember that the salesperson is, most likely at a large store like Sears or Sports Authority, not very familiar with the machines and does not really care which machine is best for you. They have a line of customers to wait upon and you are just in their way to get to the end of the day. You can rest assured that most of the salespeople at stores like Sam's Club and Costco probably have little ability with the equipment and some don't even know how to start up the machine. So to know what you want, and what will be a good value, it would be wise to look up some reviews before traveling to the store and putting down your hard earned cash.

One of the best examples of what we are stating here is a recent sale at Sears. Upon walking in the store, the proud Crosswalk 405e was sitting on the floor with its' normal price tag of $499. A few spaces down sat the Proform XP615 with a big sale tag on, also for $499. The 405e has about as much in common with the XP615 as an elephant has in common with the International Space Station. Maybe that's a bit of a stretch but you would have to be about as bright as a burned out light bulb to buy the 405e over the XP615. The problem is that the average consumer looking at both models would have a hard time telling them apart in terms of quality.

Treadmills and Ellipticals are high ticket items. Make sure you do your research and are informed when you are shopping and you will certainly end up with a better piece of equipment at a better price.


 

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Pointe Shoes For Ballet, Which Shoe is Right for You?

There are several elements involved in the anatomy of a pointe shoe, all of which contribute to its fit and performance. The ability to identify these parts is important in understanding their impact upon the dancer and her performance. The front edge of the shoe is the platform, or the flattened area upon which a dancer stands en pointe. Inside the shoe is a stiffened cup encasing the toes known as the box, or block. The area covering the toes and top of the foot is the vamp, while the opening nearest the toes is the shoe's throat. The supportive insole of a pointe shoe, or shank, fits within, while an outer sole, typically made from leather, runs along the underside. The rear portion of the shoe that encases the heel and sides of the foot is known as the quarter. Running the circumference of the shoe is the binding. This is the fabric channel through which the drawstring runs. You can learn more about pointe shoes at http://www.balletdancestudio.com

Beginner Pointe Shoes —————————

The most important aspect in selecting beginner pointe shoes is proper fit. This not only affects one's ability to dance en pointe, but safeguards proper development of the feet, ankles and legs. Bones in the feet do not fully mature until the early 20's, and improperly fitted shoes can cause damage. Look for pointe shoes that fit properly standing on and off pointe. The ends of the toes should reach the front of the shoe, and there should be no excess material at the heel. To find the best width, check that there are no wrinkles in the box and that a finger cannot fit between the box and the foot. Most often, beginner pointe shoes should feature a medium shank, unless the dancer is particularly muscular or has a high arch. No matter the shank, a properly fitted pointe shoe will allow a dancer to roll through with comfort.

Ballet Demi Pointe Shoes —————————–

Ballet demi pointe shoes are designed to meet the needs of younger dancers until they mature and develop adequate strength for pointe work. The main difference between a demi pointe and pointe shoe is that the demi pointe is boxed and shankless. They do not provide the support and stability needed to safely go on pointe, but are ideal for working up to it. These shoes are intended to help familiarize pre-pointe students with working in a boxed shoe, as well as basic shoe care such as sewing on ribbon and elastic.

If you are looking for more information on Ballet Pointe shoes. Head on over to http://www.balletinfo.com


 

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Pedometers: The Magic Pill for Better Health

The good news is, there is such a pill, and it doesn't require a prescription, nor is it available ¡over the counter.¡ It's a simple step counter, or pedometer, and it has powers you would not believe to improve your health and wellness, lose weight, and live longer.

What's a pedometer? It's a simple electronic device you wear on your waistband that counts steps. Technically, a pedometer calculates distance, as opposed to a step counter, which only counts steps. The pedometer still counts steps, and uses a user- input stride length to calculate the distance. Other pedometers show calories burned, elapsed exercise time, steps per minute, and on and on. All you really need is something that accurately counts steps. Other features can be nice, but many are not necessary.

Why is it important to count steps? It's a primary indication of the activity you are engaged in during the day. Studies have shown that you don't need to dedicate a specific time to exercise, per se, but smaller bouts of activity can have the same effect as one longer, extended period.

That means that making small changes in your daily routine can have tremendous effects on your health. Park farther from the store, take the stairs instead of the elevator, pace while you're on the phone, walk with the dog instead of just letting her go, and go down the hall instead of sending an e-mail or picking up the phone.

By taking more steps-essentially increasing your daily activity and burning more calories-you are becoming more physically active. The American Medical Association says that by increasing your activity level, you will:

¡ Increase stamina ¡ Stimulate weight loss ¡ Lower blood cholesterol ¡ Lower blood pressure ¡ Improve self image ¡ Improve mood ¡ Enhance quality of life

As if that weren't enough, the AMA says you will also:

¡ Sleep better ¡ Strengthen your heart and lungs ¡ Decrease stress ¡ Increase energy ¡ Maintain appropriate weight ¡ Lower triglycerides ¡ Control blood sugar levels/diabetes ¡ Feel better ¡ Reduce feelings of depression and anxiety ¡ Improve productivity ¡ Build an maintain healthy bones, muscles and joints ¡ Increase muscle tone ¡ Reduce risk if dying prematurely

If any of these benefits are important to you, it's vital that you begin to move more. The American College of Sports Medicine traditionally prescribes the following as the appropriate level of activity in order to get these benefits:

¡ Frequency: 3 – 5 days per week ¡ Intensity: 60% to 90% of maximal heart rate ¡ Duration: 20 – 60 minutes

If you can't take 30 minutes to exercise, try three 10-minute walking sessions throughout the day. Walk briskly to get the maximum benefit. If you have been sedentary, check with a doctor and start slow.

Your new life begins today, and it will be a healthier, longer, and happier life!


 

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Pamper Your Body Through Pilates

Pilates is actually named for a man named Joseph Pilates. Around 1914, Pilates was a performer and a boxer, living in England. During the outbreak of WWI, Pilates was held in a German prison camp, where he taught a health system, based on yoga, Zen philosophy, and a number of exercises taken from the Romans and the Greeks. This health system helped the prisoners to fight off illness and maintain their strength.

The system that Joseph Pilates taught the prisoners was the start of the current pilates movement. This modern version of the workout is a series of exercises that improve strength and flexibility through a series of stretching and balancing exercises.

Chiropractors often recommend pilates as a way to strengthen the back and spine. After some time using the pilates system, an individual can typically expect to notice an increased mobility in the joints, improved circulation, a flatter stomach, and thinner waist and thighs. Typically, those most attracted to the system of workout are dancers, as dance requires a great deal of flexibility and agility as well as strength, all of which the pilates system provides. It is also said that pilates strengthens the body from the inside out, helps to relieve stress and anxiety, and can even aid in the prevention of injury.

Because it is a low impact routine, pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight. It increases circulation and reduces weight gradually. Because of this, many women choose pilates after having a baby in order to shed the post-pregnancy pounds.

No matter what the reason for choosing the workout, pilates is fast becoming one of hottest workout trends, and one of the easiest to adapt to all ages and lifestyles. But like any workout regimen, a person should consult their physician before starting. There may be limitations you may not be aware of, and above all other benefits that a workout may bring, your health should be considered above all else.


 

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Nordictrack What is in a Name

The brand was bought by Icon Fitness after the bankruptcy of the original NordicTrack company in 1998 and they have since moved the lineup into more mainstream sales venues such as Sears. The name holds a certain level of cache and Icon has taken advantage of this to bump up into higher pricing brackets than most of their other brands could attain. Unfortunately, until a few years ago the price was the only thing about these machines that was high. If you had one of the original EXP1000 machines, our sympathies are with you. They had problems with everything from the plastic parts, to electronic grounding problems, to failed consoles. It wasn't a pretty picture.

We believe the big driver of this changeover has been Johnson. The maker of the Horizon brand has given the large sales venues an alternative and while Johnson was producing higher end machines for the US market and moving down in price point, some of the quality carried over. Not to say Johnson hasn't had their own missteps, but overall they have been a big reason why everyone has had to step up in quality, including Icon.

Over the past few years though the quality of the NordicTrack machines has increased drastically and has forced all reviewers to re-examine the brand. Icon has created a series that hits right at the sweet spot price points (below $1000, $1500-2000, and sub $3000). Brands that have previously dominated these ranges, especially the higher ones, need to watch out for these new products that could grow to dominate them in their own ballparks. Icon has the best distribution and most efficient manufacturing in the industry, these two facts alone mean that they can deliver far greater value than the competition, and now that they have turned their focus on to higher quality their brands-especially NordicTrack-could put the old guard in a world of hurt.

The consumers need look no further than the new NordicTrack S3000 treadmill to prove this point. The machine retails for roughly $2700 and delivers higher quality than brands like Landice and Lifefitness in this price point. In Ellipticals NordicTrack tends to shoot lower in the price categories and the prices most of its models are between $700 and $1500. These are really strong market prices and along with their quality improvements should put NordicTrack in a dominating position. The only Achilles heel of the brand remains in the area of service. Like many big companies, think of your local cable company, Icon does not have the responsiveness of many of the smaller companies. In the past, it has been a headache dealing with Icon if you had a problem and that fact was exacerbated by the fact that their machines were not made with the quality that they are today. Icon has made a big push to improve in this area so we'll see if the changes have had the desired effect. Time will tell but if they get their act together in service, many companies will go the way of the dodo.

Check out some reviews of the NordicTrack Treadmills and Ellipticals before you take a trip to go buy a new piece of equipment and see what you think. The most important factor in your new treadmill or elliptical is what you think. If it feels good, you will be more likely to use it and that's the most important thing. You can have the best quality machine in the world but it doesn't do you any good if it isn't used regularly.


 

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