Fitness

Regular cardio exercise is important for your heart, body and mind. Not only does it help reduce body fat, but it also helps lower cholesterol, keeps your heart healthy and is an overall mood-booster. However, a problem many people encounter is that they find their workout routines to get dull and mundane. The thought of having to drag yourself to the gym every other day for the same jog on a treadmill can be a big roadblock to reaching your fitness goals.

So what is the solution? Group exercise classes are fun, social, challenging, and some are very new and unique to the fitness industry. So skip the stationary cardio machines, and try attending some of these top group exercise classes at your local gym.

• Zumba classes are designed for everyone, even if you’re not a dancer! The combination of Latin music with a fun and effective workout, will surely make you break a sweat.
• Water Aerobics includes classes such as Yoga, Kickboxing and Pilates that have moved into the pool. These classes are varied, exciting, and many may use props that help with strength building, as you resist each move you make against the water.
• Kickboxing includes a series of repetitive punches, kicks and other self defense moves to give you an effective resistance training and cardio workout.
• Z-Box Fitness is one of the newest fitness crazes around. It blends hip hop dance moves with boxing moves. The class ends with Z.E.N., for the perfect relaxation experience.
• Hot Yoga classes are taken in a 95 degree Fahrenheit room. The heat promotes intense sweating, which will loosen your muscles and help cleanse the body.
• CrossFit group classes will give you a full body workout with its varying exercise routines. Whether you are jumping rope, weightlifting or utilizing gymnastic rings, this strength and conditioning class can help improve your overall fitness.

With the holidays coming up fast, many gyms and fitness facilities may be offering discounted memberships. This makes it the perfect time to sign up and experience some of today’s most enthusiastic group exercise classes.

Whenever you spot runners or cyclists, many of them are sporting tight, form fitting garments. This type of apparel is called compression clothing, and it is worn by the finest athletes everywhere. While they may look basic, compression clothing is highly recommended within the fitness industry and offers several benefits to athletes.

Compression garments consist of tights, shorts, arm sleeves, calf guards or leg sleeves. Made from a spandex or power-weight flex material, compression garments can serve multiple purposes and are preferred by most avid athletes. They are geared to offer superb power, flexibility, and a 360 degree stretch. Even though cycling, field hockey, and running are different types of sports, these athletes share the same benefits from wearing compression clothing.

The main benefits of compression clothing are that they reduce the risk of sports injuries. They keep the muscles warm to prevent strain and fatigue, and they also keep sweat off your body to prevent chafing and rashes. Research has shown that compression garments help athletes recover faster, too. They can help reduce muscle soreness, minimize the duration for muscles trying to repair themselves, and reduce swelling.

Compression garments have also been shown to increase athletic performance, enabling athletes to increase the duration or intensity of their workouts. The elasticity of the garments enables easier movement of the body, resulting in easier hip movement to obtain more strides.

Whatever fitness activities, sports, or fitness training you are involved in, compression clothing can help you to perform at your peak. Heart Rate Monitors USA offers a variety of compression garments to suit your own needs. Be sure to choose a size that will firmly fit your body without cutting in to the body. Once you begin wearing compression clothes, you should start feeling the difference immediately!

It happens to all of us – You get into an intense and great workout groove, and suddenly you stop seeing results and drop your fitness regime all together. Overcoming a fitness plateau can be difficult, but it is important to start by understanding what caused this rut in the first place. Are you bored or experiencing fatigue with your workouts? Have you stopped seeing results? The following tips can help you overcome your exercise plateau and get you back to reaching your goals:

• Buy Proper Workout Attire. Buying proper exercise clothing will encourage you to get up and start moving. Be sure to buy a good pair of sneakers as well, as the wrong type of shoe can cause injury.
• Switch Up Your Routine. If you normally walk on your treadmill, head outside for a jog or hike instead. If you usually stick to your fitness DVDs, join a gym and participate in group exercise classes. A change of scenery can be very motivating for your workout plan. Similarly, you can always inspire each other when working out with other people.
• Change Your Diet. Healthy eating habits are important for fueling your body. Make sure you are getting enough protein from your meals, as protein will help build muscle and increase your metabolism.
• Take A Break. Your body needs rest after workouts. Stick to a workout plan of no more than 1 hour or so a day, for 3-5 days each week.
• Sleep. Be sure to get 7-8 hours of sleep each night so your body can perform at its max.
• Have Fun. Most importantly, exercising should be fun. Whether it’s running on the beach or playing football with friends, you are still exercising even though it may not seem like it.

Above all, always remain positive and determined. You will find yourself having a better mindset and being closer to your goals.

Nothing shouts “fun” better than jumping over fire, swinging through tires, or crawling underneath barbed wire in a pit of sloppy mud! More people have been skipping the general 5K runs to sign up for more obstacle challenging courses, including the Warrior Dash, Spartan Run and Tough Mudder. As fun as these runs are, it is still important to properly train for the event to gain more strength and endurance. The following training tips can help you conquer your dash:

(1)    Strength & Endurance Training

• Cardio: Take 30 minutes, 3 to 4 times per week, to go for a jog. It’s important to aim for endurance, rather than speed, on the day of the race.
• Upper-Body Strength Training: Many participants experience upper body fatigue when climbing over walls. Push Ups, Pull Ups, and Hanging Knee Raises can strengthen your arms and core, so you can lift your body weight up the wall with ease.
• Hip Abductor Training: There will be several times when your foot gets stuck in a thick pile of mud, and the motion used to run out of muddy parts actually works your hips. Hip Abductor machines and Spider Lunges can therefore be added to your workout plan.
• Circuit Training: Combining the above 3 Training Exercises can help you get the most out of your workout. An example of circuit training is as follows:
  • 1 minute Cardio (Sprinting)
  • 30 seconds Upper-Body training (Push Ups)
  • 1 minute Cardio (Sprint)
  • 30 seconds Hip Training (Spider Lunges)
  • Repeat 3 or 4 more times.

(2)    Tips For Race Day

• Stretch before and after the race.
• Wear comfortable, old shoes. Minimalist or lightweight running shoes are always great.
• Pace yourself.
• Drink water and eat energy bars. Electrolyte Drinks give you the nutrients needed to perform at your highest level, as well as keep you hydrated.

Following these Training Tips will help you physically and mentally throughout the course, so have fun and don’t be afraid to get dirty!

The Fitbit Ultra slides easily into a pocket, clips onto shorts, or goes wherever else you're going to give you real-time fitness stats.

In the most recent TIME Magazine, writer Jason Fulford shared some of his favorite must-have mobile gadgets and one of those picks was the Fitbit Ultra. If you haven’t given the Fitbit a look as an activity tracker, it’s one of the world’s most sophisticated and compact options.

Sized similarly to a thumb drive, the Fitbit Ultra is a constant fitness companion. Once you clip it on, it counts the steps you take, the hours you sleep, and other stats and uploads them to Fitbit.com where you can also log workouts, meals, and other fitness events. Check your stats and progress in real-time, as it gives info on steps, distance, calories burned, and floors climbed with a single button. It’s the pedometer reinvented – and it’s one of our favorite fitness tools.

Best of all, the Fitbit Ultra uploads its data wirelessly and automatically to Fitbit.com – just step within 15 feet of the base station that’s plugged into your MAC or PC and the tracker will upload.

Once your data is up on Fitbit.com, you can analyze the visual graph, use your custom dashboard to chart progress, and just generally get schoop on what exactly is happening with your body. Log everything with your tracker, your smart phone, or your computer. The Fitbit Ultra makes it easy.

P.S. The Fitbit Ultra also allows for you to share info with friends and create your own private groups to set collaborative or competitive goals on Fitbit.com. You can also join public groups where you can get fitness advice from others who share your fitness goals.

This is soooo much more than just a pedometer – and that’s the reason why it made it into TIME Magazine.

To get yours, check out the Fitbit Ultra at Heart Rate Monitors USA. We stock the Ultra in both blue and plum – and both are under $100!

Kinesio Tape, also known as KT Tape

If you’ve been watching the Olympics in London (how about those closing ceremonies!?!), then you’ve probably asked yourself about what the deal might have been with the colorful strips of tape all over Olympians’ bodies. These strips of tape aren’t just for decoration. In fact, they’re something that many athletes have been using to reduce injury for quite some time. The strips are actually KT tape, which is also known as Kinesio tape.

KT tape, for those who don’t know, is sort of like a Band-Aid for your muscles. It provides external support and works sort of like a brace to avoid further injury of an affected area. So basically, if you’re an athlete that tends to injure or feel strain around your knees, wearing KT tape can sort of offer a boost in protection. Some athletes also report that KT tape aids in improving circulation and alleviating pressure in an area where you most often feel pain after a workout. KT tape is often used to prevent many common sports injuries such as knee pain, shin splints, and tennis elbow, but athletes can basically use this aid anywhere they’d like.

For example, in the most recent Olympics, Katrin Holtwick of Germany wears KT tape across her abdomen. Beach volleyball player Kerri Walsh Jennings wears multiple strips when she plays.

KT tape was invented in Japan more then 30 years ago and has been used since then by athletes looking for a natural way to support their muscles. After the 2008 Olympics in Beijing, KT tape became an athletic staple, as countless rolls were donated to 58 countries. Today, KT tape is used as a lighweight external support in a variety of sports and settings. You can run with it, swim with it, wear it during volleyball, bike with it…you name it and you can pretty much wear KT tape while doing it.

To learn more about KT tape, be sure to check out our Kinesio Tape selection. At the top of the page, you’ll find a great breakdown of what KT tape is, what it does, and how you can use to to treat and prevent common sports injuries like ITBS, shin splints, plantars, fasciitis, and more.

As the years go by different training styles always emerge and become popular. Currently there are three very common styles being used by most people at the gym. Let’s compare them and give the pros and cons of utilizing each one.

The contenders: Classic Bodybuilding, Circuit Training, and CrossFit.

Circuit Training

This form of training is very popular for newer recruits to the fitness world. Often times, programs that are primarily geared towards weight loss utilize circuit training in an effort to maximize cardio while still obtaining a strength training regime.

Pros: Efficient, good for strength and endurance, easy to learn, fast paced

Cons: Difficult at peak time if the gym is crowded, less isolation, builds less mass due to higher rep ranges

Now a lot of circuit programs are based around machine exercises as they are the easiest things for new people to learn. But you can easily make a great circuit routine using free weights. The key is to use compound exercises that cover the big muscle groups. Circuit programs are great for people who have about an hour to workout over 3 days a week (M/W/F) and you can complete 2 to 4 circuits per session for a great workout.

Classic Bodybuilding

The old standby! This is a time honored tradition that has gotten people in shape for decades. From Arnold to whomever is on the cover of Muscle and Fitness this month, bodybuilding is about creating your body to match the picture in your mind.

Pros: A lot of control about how and what you build, great for strength and size, variety

Cons: Cardio needs to be done in addition, a lot of time is needed

Really most everyone has done some sort of bodybuilding. The broad term covers more than just people competing in fitness competitions. When you are looking to use weights to change the shape of your body you have been bodybuilding. This is the form that most allows you to add size and strength beyond what your body was normally meant to handle in peak condition.

CrossFit

Ah the current crop of exercise programs is lead by this all purpose call to anyone who wants a tight, toned, and athletic physique. It is hard to say anything bad about this program because it is very effective.

Pros: Great workout that covers speed, strength, endurance, and athleticism

Cons: Harder to start for the novice, builds less mass than bodybuilding, best done in a class

The biggest downside to this program is that you need a gym that runs CrossFit classes. This isn’t a program you can just do by yourself at home. But it will be challenging and push your body to a new level. For the active person who wants to compete in athletic endeavors or lead an active lifestyle this is an ideal program for getting in shape and pushing yourself to be the best ‘natural’ version of yourself which is muscular and ripped, but not overly huge.

This post is courtesy of Nutribomb. Visit Nutribomb Discount Bodybuilding Supplements for the information on diet, exercise, and the best supplements on the internet.

Today’s guest post comes from Sophie, who shares 10 reasons why keeping fit is important. 

For some, keeping fit forms part of their weekly routine, whether it’s going to the gym or attending various exercise classes at evenings and weekends. We all know that keeping fit is beneficial but the advantages of an active lifestyle are multiple. If you are thinking of upping your fitness regime, here are 5 reasons why you shouldn’t delay in putting a fitness regime into action.

1. Reducing the Risk of Cancer: Studies have shown that maintaining an active lifestyle can significantly reduce your chances of certain types of cancer, most notably colon cancer.
2. Improving Your Mood: Exercise can have a calming effect, therefore reduces the risk of depression and helping you to stay calm and rational during stressful situations.
3. Maintaining a Healthy Weight: Those who are overweight are putting themselves at risk from all sorts of health-related issues such as heart disease and type 2 diabetes. By maintaining a healthy weight you can enjoy a healthier life overall.
4. Clearer Skin: Exercise has been linked to clearer skin as it helps to promote circulation which sends essential nutrients to your skin. If you suffer from breakouts, regular exercise helps your skin to recover quickly as exercise ensures regular oxygen reaches the skin.
5. Enhanced Sleep: We all need a good night’s sleep to function as well as possible and exercise is a great way to enhance the quality of your sleep. Provided you don’t exercise shortly before bedtime, physical activity on a regular basis can help you to sleep deeply throughout the night allowing you to wake up feeling refreshed.
6. Improved Appearance: Certain exercises improve posture and help to tone you so you will find yourself looking taller and leaner which makes for an attractive appearance.
7. More Confidence: As your body changes shape in light of regular exercise, you will undoubtedly start to feel more confident in many situations which can positively impact relationships, self-esteem, and just your overall sense of well-being.
8. Extra Energy: Exercise helps to increase energy levels for other areas of life so you can make the most of every day at both work and home.
9. Enjoying Food: When you exercise regularly, the can enjoy all kinds of food (in moderation) without feeling guilty or noticing a drastic weight gain.
10. Delaying the Aging Process: Whilst some things are inevitable, keeping fit and healthy means you are likely to enjoy an independent lifestyle for longer through improving core strength and flexibility.

With so many reasons to keep fit, why delay? From joining a gym to signing up for local exercise classes, there are plenty of ways you can start to reap the rewards of an active lifestyle.

About the Author: Sophie works alongside Simply Gym and regularly attends Zumba and Pilates classes to improve her fitness levels.

Wahoo Fitness Bike Case

While Wahoo is probably our favorite way to turn an iPhone into a personal trainer, there are some other great fitness apps out there to help you get more out of your training session.

We asked our Facebook friends and Twitter followers for some of their favorite apps, and here are their picks:

• Men’s Health Workouts: This app, which comes from the popular men’s magazine, features exclusive workouts for a variety of athletes and skill levels.
• MyFitnessPal: This app is great for tracking diet and exercise and syncs with an online community where you can share your progress toward a wellness goal.
• iMapMy: This fitness app uses the built-in GPS of your phone to track your fitness activites. You can record workout details on an interactive map, which can then be uploaded to MapMyFITNESS websites for sharing and analysis.
• Gym Buddy: This general fitness tracking app gives you a great view of what’s happening as you exercise. It’s basic, but effective.
• RunKeeper: This free running app is a popular pick. It tracks your runs and gives you stats to help you train smarter.
• GymGoal: Designed for strength training and weight training, GymGoal is great for having at your side while training.
• Couch to 5K: This app offers a complete training program consisting of 30-minute interval workouts to help you get ready for your first 5K.
• Cyclemeter: This app supports cycling tracking, plus tracking for walking, skiing, skating, and running.
• Women’s Health Apps: Women’s Health Magazine offers a full suite of apps to help you improve fitness. Here’s where you can see a full list.

These are just a handful of your favorite apps – there are plenty more out there to choose from! Which ones are your favorite? What do you use to train or enhance your fitness?

Wahoo Fitness Bike Case

Smart phones have made certainly made life easier for most of us. We check the weather, the news, our email, our Facebook pages…you name it and we can probably check it through our smart phones. But for those who want to get even more out of there smart phones, there’s a new kid on the block: Wahoo.

If you’ve been keeping up with our site, you’ll see that we’ve recently added a great selection of Wahoo Fitness accessories for iPhone. What does Wahoo do? Well, for starters, it gives you the ability to sync your iPhone with any ANT+ fitness device, which means things like heart rate monitors, bikes, and treadmills. Once synced, your iPhone will send all of your fitness training data to the Wahoo Fitness App for iPhone.

The Wahoo Fitness App for iPhone is a running and cycling App that transforms your phone into a fitness tool that can keep up with your training pace. Just use this app with any Wahoo Fitness accessory and you get ANT+ enabled tracking on all of your workouts – but that’s not all.

The Wahoo Fitness App lets you share your data with all of your favorite fitness management tools, including:

• MapMyFitness.com
• Runkeeper.com
• Nike+.com
• TrainingPeaks.com
• GarminConnect.com
• MapMyTracks.com
• 2Peak.com
• RideWithGPS.com
• dailymile.com
• Strava.com
• Dropbox.com

or email/dropbox data in .pwx, .tcx, .csv, .gpx, or.wf files for upload and analysis anywhere.

Once you’ve shared your data, you can take a look at your performance and make smarter training decisions. Wahoo Fitness products also provide real-time data recording, flexibility of use and data screens in the app, super easy configuration and compatibility with a ton of devices…the list is long, but that’s a good thing. If you want to see what the Wahoo Fitness App can do, check it out on the iTunes app store.

In the meantime, you can take a closer look at our extensive selection of Wahoo Fitness gear. We have favorites like:

• Aerobar Bike Mounts
• iPhone Armbands
• Bike Cases
• Bike Packs
• Blue HR Heart Rate Straps
• WCycling Speed-Cadence Sensors
• Extended batteries
• Fisica Sensor Keys
• Protective bike cases
• Soft heart rate straps
• Stride Sensors
• Run-Gym Packs

To see a full selection of our Wahoo fitness products, visit HeartRateMonitorsUSA.com.

But besides using Wahoo products to train smarter, here are a few more tips to make the most of your iPhone when you’re working out:

• Set alarms and schedule workout time in your calendar. It’ll keep you on track with your overall training program.
• Use nutritional apps to encourage healthy eating before and after exercise. You can track calories, foods, and other nutritional data in various apps, or you can just keep a simple food diary.
• Like to read or watch videos on your iPhone? Try reading through fitness magazines or articles to stay informed of the latest wellness news. In the mood for a movie or TV? Try watching a workout, meditation, or yoga video. It’s better for your health than another reality TV show episode!
• Set reminders for yourself to drink enough water. Remember – you’re made of more than 70% H2O!

How do you use your iPhone to train smarter?