Walking

6 Low Impact Exercises That You Can Do In or Around The House

6 Low Impact Exercises That You Can Do In or Around The HouseAs the warmer season makes its presence known, the fitness junkies are beginning to take their workouts outdoors. I am seeing them everywhere from the park, to jogging down the street, and even biking to work. Sadly, there are still plenty of people who take no steps towards physical fitness or health. Maybe they’re just not interested. However, more often than not, the reasons or excuses I hear is limited time, I have children, or something similar in nature. In this blog, I will provide you with :

Take a Walk
Walking is an ideal exercise, that doesn’t cost you anything. On top of that, walking can be done any time of day, and virtually anywhere. With the warmer weather coming in, start taking an extra stroll around the block. If you live in an area that isn’t warm enough for you as of yet, try going to the mall. This gives you a reason to walk and shop. Don’t forget to grab your Pedusa PE-771 Tri-Axis Multi-Function Pocket Pedometer and Clip to track your steps.

Spruce Up the Yard
You’d be surprised at how much of a workout you can get by getting your yard ready. Raking and mowing the lawn requires you to walk, while tasks like removing the trash bags of accumulated debris from the winter can require heavy lifting. You think the benefits are over? Think again. Try planting new flowers. Each time you have to dig a new hole take advantage of the opportunity to squat and or stretch, this can be a great workout for those leg and arm muscles. Now your yard is beautiful and you just had a day full of burning calories.

Take a Hike
Hiking is a great way to include family and friends into your workout. Pick a weekend and get as many relatives together as possible and hit the trail. If you’re not too familiar with hiking, it would be wise to pick a trail that isn’t too difficult. Grab a Garmin Fenix 2 GPS Watch to help you navigate, along with a Geigerrig Rig 710 Pressurized Hydration Pack to make sure you stay properly hydrated.

Swimming
Swimming is one of the best exercises there is that will tone your entire body, while using almost every muscle in the body. Because water makes you feel weightless, you can easily breeze through exercises like squats and crunches. While exercising in the water seems easier, the overall results will surely be felt.

Try Yoga
Yoga offers both physical and psychological benefits. Grab your Aurorae Synergy Yoga Mat/Towel for Hot Yoga and set the mood with your favorite scented candle, while practicing your yoga poses.

Cycling
Riding a bicycle is an excellent way to lose or control weight. Cycling raises your metabolic rate, builds muscle and burns body fat at the same time. If weight loss is the goal, then you should partner your workout with a healthy diet. Now would be a great time to grab your Polar RC3 Integrated GPS Bike with Heart Rate and hit the road.

Physical health is not only achieved in the gym, but can be achieved anywhere. You simply have to make up your mind that you are going to start being healthy, and be willing to take small steps to reach your goals. Get out there and have fun with fitness!

Keep and Reach Your Spring Fitness Goals

Keep and Reach Your Spring Fitness GoalsSpring is in the air, and fitness is one of the main things on everyone’s mind. We get to shed our winter coats and welcome in t-shirts, tank tops, and even more, the shorts (depending on the region you live in). Most of us have one thing in mind, and that’s to be in great physical shape for the summer. There’s plenty of guys who are anticipating going shirtless at the beach, many women are looking to flaunt washboard like abs in their two piece bikinis. Unfortunately, there is a good number of people who will not even come close to their fitness goals. This doesn’t occur because the individual is lazy, but rather they have set unrealistic expectations. Here are a few ways to .

Set Reachable Goals
Setting a reachable goal is the first step. Be realistic when setting your goals. Telling yourself that you want to lose 30 pounds in one week is highly unlikely. If you’re workout isn’t geared towards weight loss, you still want to be reasonable with your expectations. Remember the quote, “It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!”

Do it For Yourself
Quite often I hear people attempting a physical fitness regimen in an attempt to attract the opposite sex. The thing with this is its pretty easy to lose this kind of motivation. After all, the very guy or girl that you’re interested in may not have the same interest in you. If he or she was your motivation, you’d now need something new to get you motivated. However, if you were attempting to reach a healthy fitness level for yourself, others would not have an impact on your routines.

Use Pictures
Using pictures is an excellent way to stay motivated. Sometimes seeing our progress gives us an extra push. Start off taking a before picture on Day 1. 4-6 weeks later, take another picture to compare. Every few weeks snap another. This would be a great opportunity to break out your GoPro Hero4 Silver Edition HD Action Camera with 32GB Ultra Memory Card.

Use a Heart Rate Monitor
Using a heart rate monitor is a great tool when practicing new fitness routines. Many of these monitors’ counts steps, calories burned, cadence and more. This allows you to gauge your workouts and see where you can use additional training and also determine which routines are adequate. I would recommend going with the Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap.

Now that you have a few tools to reach your Spring Fitness Goals, go out there and get started. Remember, there are plenty more ways of staying motivated, such as working out in a group setting. If you realize that something not listed is working for you, stick to it. After all, you know what will keep you going. Happy Spring Fitness!

Don’t Let Spring Fever Turn Into Spring Injuries

Spring injuriesSpring has sprung, and many people are working hard to obtain that desired beach body look. There are those who are experienced in the fitness world, who will be coming out of hibernation, and there will be the beginners who want to have that sculpted look but aren’t sure how to obtain it. Unfortunately, when we see an uptick in fitness we also see an increase in fitness related injuries. There are many preventative measures that can be taken to decrease injuries associated with exercise. . Here are a few things you can do to decrease you risk of fractures, swelling, pulls, and sprains.

Have a Routine Physical / Fitness Test
Always consult your physician before beginning a new exercise routine. New physical activities have the ability to cause stress on your body, as it is doing movements that the body isn’t accustomed to. You may have certain medical conditions that restricts certain exercises. Visiting your doctor is beneficial because he/she should be able to discuss your limits.

Visit a Personal Trainer
Using a personal trainer can be highly beneficial to your workout. After all, they’re professionals in their field, and can help you determine your limits by pointing out strengths and weaknesses. If a trainer is out of your budget, using a Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap during your workout can be a big help.

Warm Up Before Exercise
Warming up is one of the best ways to prevent fitness injuries. Your warm up should be gradual, slowly work your way up. Walking, jogging, or even regular daily activities are great ways to increase your body’s stamina.

Take Time for Rest and Recovery
It is very important to take rest days and even get more sleep. When you don’t take enough time for rest, your body can become over trained, causing reduced immunity which can make getting the common cold much easier .

Dress Properly
Take extra precautions when the weather is very cold. Remember to wear layers, gloves, a hat, and socks.

Stretch Properly
Proper stretching can also be beneficial to reducing fitness related injuries. When stretching, be sure to constantly breathe. Not doing so can cause your blood pressure to rise. Hold your stretch for 10 to 60 seconds, exhaling while moving into the stretch.

Heating Pad
Placing a heating pad for 5-10 minutes on the muscles helps bring blood to the area to warm them up. Heat will also help loosen muscles and tendons. I recommend going with the Thermophore Moist Heating Pads.

Remember, do not overextend your joints during training exercises. Try waiting 48 hours before you work the same muscle group again. If you’ve already had an unfortunate sports or fitness related injury, visit our Sports Therapy section and find everything you need including Mueller Braces/ Body Support, Omron electroTHERAPY Pain Relief, and Ice Packs/ Cold Therapy.

Easter Egg Hunt

Easter Egg HuntIt’s 6:00am ET, and Tina is wide awake. She grabbed a healthy breakfast, consisting of oatmeal, an egg, a banana, and a nice refreshing glass of orange juice. She has on her Proviz Women’s High Visibility Running Shorts and Proviz Women’s High Visibility Running Long Sleeve Shirt, and her shoes are tied tight. After all, she’s getting ready to go for a hunt. She received word that HeartRateMonitorsUSA was having an Easter Egg Hunt and the winning egg contained a $200 Gift Certificate. The prize is in her sights, and she’s determined to win.

She’s getting her game plan ready. The hunt will last from Saturday March 28th, and expires March 31st at Midnight ET. This gives her a chance to take her time. She straps on her Garmin Vivoactive Smartwatch so she can keep track of her daily performance, allowing her to see her strengths and weaknesses. She partners that with her GoPro Hero4 Black Edition HD Action Camera with 32GB Ultra Memory Card, so she can watch the play back and see if there was anything missed. She really wants her name to be announced as the winner.

The hunt is on, and Tina starts off slow. She’s taking her time, combing through every page of HeartRateMonitorsUSA.com, looking for all three eggs. You heard that right, there are three eggs. In order for her to claim her $200 prize, she needs to locate at least one. She’s checking the Brands page, and she searched through the Running Shoes section as well. Tina is really in it for the win. She even checked the Shipping page and noticed that there is Free 2 Day Shipping on all orders over $100 and Free Overnight on all orders over $250. This kicked her search into over-drive.

There’s one egg, she found. There’s yet another egg. Where is the third egg? It’s hidden really well, but Tina will not give up. Will she find it? Will you find it? Search the entire HeartRateMonitorsUSA.com website, and locate the hidden egg(s). Once the egg(s) have been located, e-mail the location(s) to rewards@hrmusainc.com. The search will begin on Saturday March 28th, and ends March 31st at Midnight ET. One winner will be announced on April 1, 2015 at 10:00am ET.

8 Benefits of Cycling

8 Benefits of CyclingSpring has sprung. While there are many ways to get out there to enjoy the weather, one of my favorites is biking. Because many of us have been on our bicycles since we were adolescents, we often overlook the benefits offered from two wheels, pieces of metal, and a chain. While there are numerous benefits to using this excellent machine, we’re going to look at

It’s a Nice Day
Studies show that a simple bike ride, at approximately 10 mph, can burn up to 280 calories per hour. That’s providing you with relaxation and fitness at the same time, which makes it a Win, Win! Grab your Polar RCX3 BIKE Heart Rate Monitor to keep track of your distance, cadence, and more.

It’s a Great Means of Transportation
Biking is a great means of transportation, and is environmentally friendly. Not only are you getting in a great physical workout, and playing your part in saving the planet, you’re also saving money! Gas, car insurance, and maintenance fees can be quite expensive. Grabbing your helmet and peddling is looking much more attractive isn’t it?

Increase Muscle Tone
Cycling is one of the few physical activities, with a low risk of over exercising, and great for your muscle tone. Making cycling a part of your normal routine increases mobility in the hips and knees, and is a great toner for your legs, thighs, and butt.

Improves Heart Health
Riding a bike can have great positive impact on your heart’s health. Studies show that biking an average of 20 miles per week can reduce your risk of coronary heart disease by up to 50%. That’s enough incentive to get me on my bike any day. Pick up a Garmin Edge 810 Cycling Computer, and track your distance.

Reduce the Risk of Some Cancers
Studies have shown that cycling can reduce the risk of developing bowel cancer. Other evidence also suggests that cycling regularly can reduce the risks of breast cancer. A simple three to six hours of riding each week can help prolong your life. Are you ready to get rolling yet?

Lower Diabetes Risk
Biking is turning out to be not only a fun way to exercise but it also provides you with more benefits. According to research performed in Finland, people who cycle for 30 minutes or more each day had a 40% reduced risk of developing diabetes. Are you beginning to see the trend here?

Strengthens Bones
Cycling strengthens bones and improves balance. Because it is a low-impact exercise, biking can also be a great exercise for those with osteoarthritis, although it will not prevent this disease, it can help make you more mobile.

Quality Time
Riding a bike is a great way to spend some time with the one you love. If you think about it, it can actually be fun and/or romantic. It’s all what you to make it. Just remember, exercise helps to release good hormones. After that long ride, you two will probably feel really warm and fuzzy towards each other.

Now that you know what you’ve been missing, it’s time to grab your bicycle and get to riding. Plan a date, or do a couple of blocks with the kids or friends. If you’re an experienced cyclist, grab a Garmin Edge 810 Cycling Computer Performance and Navigation Bundle and put yourself to new challenges or let it be your training guide to your next marathon victory!

Spring into Fitness Starter Pack

We’re two weeks away from the much anticipated (for many of us) Spring season. Some of us are happy to shed our winter fur, and show off the body we’ve worked so hard for all season. Others will begin new routines to make sure they have the perfect beach body for the summer. We’ll also see a great deal of beginners exploring physical fitness for various different reasons. Whether you’re just toning up your already perfect body, or jumping into fitness for the first time, HeartRateMonitorsUSA.com. wants to help you meet your health and fitness goals. Check out our 2015 Spring into Fitness Starter Pack:

proviz-reflect360-men-s-high-visibility-running-jacket-5Proviz Reflect360 Men’s High Visibility Running Jacket
Stand out on your nightly run in the Proviz Reflect360 Men’s High Visibility Running Jacket. The Proviz REFLECT360 running jacket is designed to be a sleek, great looking and functional. With reflective detailing designed to help you stand out on the roads during hours of darkness or poor light. To help runners keep their body temperature at an optimum level the REFLECT360 running jacket has perforated paneling on the back and under the arms to allow excess heat to escape. The front pocket is designed to house among other items your MP3 players and has a headphone socket to keep wires inside the jacket at all times.

polar-a300-fitness-and-activity-monitor-with-heart-rate-5Polar A300 Fitness and Activity Monitor with Heart Rate
Follow you daily activity, sleep, steps and calories with the Polar A300 Fitness and Activity Monitor with Heart Rate. The A300 also includes daily activity tracking with mobile connectivity to Polar’s Flow application. The A300 monitors your steps, distance, and burned calories, and motivates you to reach your activity goal. Staying still for too long will prompt the A300 to vibrate, signaling you that it’s time to move again. This is basically your personal trainer in a box.

muse-etiger-wireless-headphones-with-microphone-black-4Muse eTiger Wireless Headphones with Microphone
Take your music everywhere you go. Easy to use, fast connection and longer battery life, Muse has it all thanks to its cutting-edge embedded technology. Muse features a built-in microphone so that you can take calls any time you need, and go back to your music without lifting a thumb when your call is over, making them ideal for running, sports, exercise, and everyday living.

eco-vessel-24oz-triple-insulated-stainless-water-bottle-5Eco Vessel 24oz Triple Insulated Stainless Water Bottle
Staying hydrated during the warmer seasons is always important. The Eco Vessel 24oz Triple Insulated Stainless Water Bottle is perfect for traveling, and keeps your colds cold for up to 36 hours. Its secure top will keep drinks inside where they belong, so toss it in a backpack or tote bag and go!

lifesource-deluxe-connected-bluetooth-scale-uc-352ble-4Lifesource Deluxe Connected Bluetooth Scale
Step on this clean, modern scale, and have the results automatically transmitted to your A&D Connect app. It’s that simple! There’s no need to turn it on or remember to turn it off. The Deluxe Connected Weight Scale has an industry leading capacity of 450 lbs. that’s precise within 0.2 lbs., an easy-to-read LCD display, and a long battery life. With Step-On Start technology, you get fast and accurate results you’d expect from the leader in connected health management. And with WellnessConnected and the A&D Connect app, you can now get connected right out-of-the-box.

breathometer-breeze-4Breathometer Breeze
We all know with the spring season comes the parties. After all, isn’t Spring Break right around the corner? Now you can wirelessly transform your smart phone into a breathalyzer in seconds with this sleek, portable product that fits anywhere. Beyond providing dependable blood alcohol concentration levels—the Breathometer app is designed to help you make informed, dependable decisions. But always remember never drink and drive, get that designated driver and have a good but safe time.

camelbak-gambler-100oz-hydration-pack-rooibos-5Camelbak Gambler 100oz Hydration Pack (Rooibos)
Do you plan on doing a lot of camping or hiking this season? You better take your Camelbak Gambler 100oz Hydration Pack with you! The Gambler is designed to keep things light and fast, but carries enough supplies for a full day on the mountain. The Therminator harness keeps your drinking tube insulated from the elements, and the dedicated pockets keep your avy gear handy. We’ve also added a tuckable external gear loop and made sure all of the zipper pulls and clasps are glove-friendly, so you won’t waste time fumbling to get at your gear. Easy in, easy out: shovel, probe, skins and 3 liters of hydration all fit in this low-profile pack. Add intelligent hydration to your antidote with the Camelbak Antidote Insulated Tube with Flow Meter.

Now that you know everything that you need for your Spring Fitness Starter Kit, Go ahead and Spring Into Fitness!

5 Reasons Thermophore “Just Ain’t Your Grandma’s Heating Pad”

5 Reasons Thermophore "Just Ain't Your Grandma's Heating Pad"The benefits of moist heat therapy are undeniable and highly impressive. Moist heat can relieve stiffness and improve circulation by opening blood vessels, while relieving pain caused by a multitude of things. However, it seems that many people are under the impression that heating pads are for the elderly. Perhaps you guys have not been properly introduced to the Thermophore Moist Heating Pad. If you have not, that is perfectly okay. I will have you all acquainted very shortly. The Thermophore Moist Heating pad is nothing short of a miracle in a box. While it is true that moist heat is an excellent pain remedy for those suffering from arthritis, Raynaud’s Syndrome, fibromyalgia, and even Berger’s Disease, moist heat is also great for sore necks, sprained ankles, and pre-workouts. Check out 5 Reasons Thermophore “Just Ain’t Your Grandma’s Heating Pad”:

Joint Injuries
Moist heat allows an increased movement in stiff joints by providing better mobility and range of motion from the affected joint. This allows you to exercise the joint a little easier, making the workout more effective. The next time you’re on the basketball court, and you notice pain in your knee, first wait 48-72 hours before applying heat, as this can promote swelling. In fact, during this time you should avoid all things that might increase swelling, such as hot showers, hot tubs, hot packs, or alcoholic beverages and remember the acronym R.I.C.E. (Rest, Ice, Compress, and Elevate). After the initial 48-72 hours have expired, apply your Thermophore Moist Heat Pad. Do a few gentle exercise with the aid of moist heat to help restore and maintain flexibility. If you need a heat treatment while on the go, check out the Good2Go Microwave Heat Pack.

Muscle Spasms
Muscle spasms are an involuntary contraction in the muscle tissue. Moist heat opens your blood vessels, bringing more nutrients to the area which promotes healing. Putting ice on muscle spasms would cause more pain than relief. Ice would cause you to shiver, tightening the muscles, while the moist heat soothes them. Usually, you want to keep the heat directly applied to the sore area for 15-20 minutes per session.

Ankle Sprain
Moist Heat can be great when treating a sprained ankle. A sprained ankle is a stretched or torn ligament, which results in pain, swelling, and instability of the ankle. As with Joint Injuries, when you initially sprain your ankle, you want to follow the R.I.C.E acronym. According to the University of Virginia, you should begin to apply heat once you have pain-free ankle motion and you have no new swelling. Check to see if the injured ankle feels like the same temperature as the uninjured ankle. Apply moist heat for 20 minutes per session, as often as possible. If you notice that the heat is causing swelling, stop the heat and try using our Ice It ColdCOMFORT. This may save you soccer and football players a trip to the ER.

Stiff Neck
I’m sure we’ve all slept in that awkward position, or had a long flight or car ride, that caused us to wake up with a stiff neck. If you were thinking that a Thermophore can help with this, you would be absolutely correct. The moist heat penetrates the painful area, increasing blood circulation due to the dilation of blood vessels. The increase in blood flow reduces inflammation, allowing extra oxygen and carrying away waste and toxins. As this process takes place, pain will subside. Since an awkward sleeping position can happen to anyone, at any time, why isn’t a Thermophore in your closet?

Muscle Pain
Because of a chemical called lactic acid, overworked muscles tend to become sore. Lactic acid builds up when the muscles are put under stress and stripped of oxygen. Because of this reduced blood flow, the lactic acid builds up, causing a traffic jam, which results in muscle pain. Moist Heat Therapy helps to restore the flow of the blood, and speeds up the removal of lactic acid. Moist heat therapy can also be used before you exercise to warm up and prepare your muscles for movement, possibly reducing the likelihood of an injury. That’s something to think about before doing your next Cross fit routine.

Fact is moist heat therapy is one of the simplest, safest, and most effective home remedies for injury, pain, or discomfort in muscles and joints. Moist heat can help to loosen injured muscles before you begin any activity or simply stretching. Icing afterward, can minimize pain. If you have a chronic injury, moist heat therapy can relieve pain and stiffness and improve circulation. Moist heat therapy can also be used before beginning to exercise or to warm up and prepare your muscles for movement. If you’ve experienced an acute injury however, apply cold therapy and do NOT use moist heat therapy. Remember, Thermophore Moist Heat Pads “Ain’t Just Your Grandma’s Heating Pad,” reaching a maximum temperature of 180 degrees Fahrenheit. Please, be sure to always read the warning label.

10 Ways to Help You Maintain a Healthy Heart

10 Ways to Help You Maintain a Healthy HeartCupid will be a mighty busy guy this weekend, running around making sure he shoots everyone in sight with a heart arrow. It’s his job to make sure that every valentine receives the gift that was meant for him/her. It was then that I thought, what if you’re your own Valentine this year? Loving yourself, and treating yourself doesn’t require tons of gifts, roses or chocolates. In honor of February being American Heart Month and Valentine’s Day falling in the same month, here are 10 Ways to Help You Maintain a Healthy Heart:

Exercise Daily
Try to exercise daily. Challenge yourself to do at least 150 minutes of moderate-intensity aerobic activity every week. If you do 30 minutes each day, 5 days a week, this should be easy. Fit in a workout anywhere you can. Try wearing a Garmin Forerunner 210 GPS Heart Rate Monitor (Black) with Premium Strap, and track your results.

Eat Fish
Make fish a part of your diet. Including this high protein which is high in omega 3 fatty acids. Mackerel, tuna, and salmon are an excellent source of this, which helps protect against heart disease.

Walk More
If you’re feeling a bit tense or under pressure, go and take a walk. Walking allows you to clear your mind and collect your thoughts, which in turn can reduce tension. When you get the urge to take that walk, grab your Pedusa PE-771 Tri-Axis Multi-Function Pocket Pedometer and Clip, and see exactly how you helped yourself while on the go.

Reduce Cholesterol
Cholesterol is found only in animal products, such as meat, poultry, dairy products and eggs. Lean and low-fat foods can still be high in cholesterol. Check Nutrition Facts on the labels to keep track of the cholesterol in your food and consume no more than 300 mg daily.

Avoid Stress
Staying stress free is easier said than done. However, avoiding stress when possible is crucial. How you handle stress may directly affect your heart. Too much stress can lead to medical issues such as high blood pressure and cholesterol levels. If you’re constantly feeling stressed or overwhelmed, talk to a health care specialist about better ways of dealing with these issues. I would also recommend keeping an Omron BP742N 5 Series Upper Arm Blood Pressure Monitor in the home, allowing you to closely monitor your blood pressure.

Drink More Water
We can never stress how important it is to stay hydrated. Take a bottle of water with you everywhere you go. To make it easier, I’d purchase a Camelbak Eddy .75l BPA Free Bottle.  It’s spill-proof, so it’s a handy bottle to take on walks, hiking or to the gym.

Eat Healthy
Make it your business to eat healthier. Revamp your refrigerator, placing all healthy items to the front, and removing anything that may stop you from changing your healthy eating habits.

Eat More Fiber
Include fiber in your diet. Oats, whole-grain rice, beans, and potatoes are excellent sources of fiber. Be careful when choosing processed foods, as many of them have large amounts of sugar. As always, be sure to drink plenty of water, as it will prevent constipation.

Sleep Well
Poor sleeping patterns can result in heart disease, just as having heart disease can interfere with sleep. Products such as caffeine and nicotine can heighten these risks. According to the Harvard Medical School, going to bed and waking up at the same time each day can help you improve your sleep habits.

Cut Back on Salt
Consuming too much salt can cause high blood pressure (hypertension). Hypertension increases your risk of developing coronary heart disease. Try avoiding items that are too salty such as chips, pizzas, salted nuts, canned vegetables and soups. One thing you can do to help you curb your intake of sodium, would be to check the ingredient levels of your packaged food, before adding them to your shopping basket.

Now that you have the necessary information to maintain a healthy heart, go make cupid jealous. After all, Cupid’s arrows are supposed to bring you the gift of love. By eating healthy and exercising daily, you gift yourself a longer, healthier life.

Fun Fitness Moves to Keep You in Shape on Game Day

Fun Fitness Moves to Keep You in Shape on Game DayThe Big Game Day is quickly approaching. February 1, 2015 is the day that we’ll see football fans, and even non football fans come together for a day of fun, partying, food, and just a little trash talking (depending on which team you’re routing for). Millions of people will watch this Sunday, to see who will be labeled the champion for the 2015 year. The individuals on the field put themselves through vigorous training and fitness routines, in preparation for this one day. Since they put themselves through such extreme training for this day, why would you allow your training to dwindle? Afterall, you’ll most likely be taking in tons of carbs. Here are a few Fun Fitness Moves to Keep You in Shape on Game Day:

Each Time You See This…     You Do This!

Touchdown                               10 Push-Ups

First Down                                60 Second Plank

Running Play of 25+ Yards      15 Leg Lifts

Passing Play of 25+ Yards       15 Heel Raises

Female Performer on Stage     Thriller Dance (Michael Jackson)

Timeout                                     Run Up and Down the Stairs

Interception                               50 Crunches

4th-Down conversion                25 Squats

Extra Point                                30 Second Knee High Jog

Personal Foul                           15 Sit Ups

Instant Replay                          45 Second Wall Sit

Puppy in Commercial               25 Jumping Jacks

Field Goal                                 25 Reverse Crunches

Beer Commercial                     10 Walking Lunges

Fumble                                     30 Second Jog in Place

Offsides                                    20 Push ups

2-Point Conversion                  10 Burpees

Delay of Game                         10 Single Leg Squats

Reverse                                    10 Pull Ups

Interference                              10 Wall Push Ups

Holding                                      20 Chair Dips

Sack                                          15 Dips

Face Mask                                 30 Second Head Stand (With or without the wall)

Safety                                        10 Squats

If you really want to maximize your performance, grab a heart rate monitor, and track your progression. “It’s Good!”

7 Outdoor Activities To Get You in Shape

7 Outdoor Activities To Get You in ShapeThere is no denying the healthy benefits of daily physical activity. We all see our friends checking into the gym to get into top physical shape. The good news is that you don’t always have to hit the gym to gain physical health. Everyday outdoor activities can be much more fun, convenient, and have the same benefits. Here are 7 Outdoor Activities To Get You in Shape:

Golf
Golf is a leisure activity, enjoyed by many people of all ages. When taken at face value, the health and fitness benefits can seem minor. However, if you take a step back and examine your approach, you’d see that there is ample opportunity for fitness. One option is to skip the golf cart and walk. The average golfer can walk up to four miles in a single round of golf, with potential for more if you have to chase the balls. After playing a couple of games the fitness benefits can be obvious. Carrying or pulling your golf clubs can be a very effective way to promote muscle toning and good cardiovascular health. Golf provides a stimulating mental challenge. You’re already a golfer? Try using the rugged and waterproof Garmin Approach S4 Golf Watch.

Mountain Biking
Mountain Biking is a great outdoor sport for kids and adults of all ages, making it a great exercise that families can do together. One primary health benefit of riding a mountain bike is the improvement of cardiovascular fitness. Mountain Biking makes the heart pound steadily, which increases your heart’s fitness by three to seven percent, decreasing the risk of having coronary heart disease. Riding a mountain bike also builds, strengthens and tones your muscles. If you do ride regularly, the muscles on your legs, thighs, buttocks and hips will strengthen, helping to protect your hip and knee joints. Studies have shown that riding a bicycle for at least 20 miles in a week can reduce your risk of having coronary heart disease by almost 50%.

Running
We all should have expected good old fashioned running to make this list. Running is not only a great way to stay in shape, but can also benefit almost every other part of your body, including your mood. Studies have shown that running can raise your levels of good cholesterol, while also increasing your lung use, and boost your immune system. In women, running has also been known to actually reduce your risk of breast cancer. Being one of the best forms of losing and maintaining weight, running can also provide a nice boost to your self-esteem and confidence. Get the most from your experience by tracking your results using the Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap.

Rock Climbing
Rock climbing is a great exercise for cardiovascular health. Studies have shown that the only way to improve your cardiovascular system is by participating in exercise that stresses the heart and accessory organs. Walking, bike riding, and rock climbing are just a few examples of these exercises. Rock climbing is also a great way of promoting weight loss. Rock climbing at a moderate pace for around one hour can burn around 400 calories, while also toning and increasing muscle mass in the arms, chest, back, and legs.

Swimming
People often underestimate the health benefits of swimming. Swimming is a great way to help you to build your heart rate and blood flow, while helping to maintain a healthy weight. Using the water as a tool can also be a great way to tone your muscle, breath better, and even become more flexible. Because water is denser than air, swimming is a far more effective way of toning your muscles than any other form of cardiovascular exercise that you can do on land. With a swimming exercise regimen, you also get the benefits of a cardio workout, while simultaneously working on developing an even body tone. Working out in water provides a certain amount of water resistance, which has a similar effect as using a light weight on a resistance machine at the gym.

Soccer
Soccer is one of the most popular sports in the world, and is played in several countries. Playing soccer can be lots of fun, and is also a great workout. It’s quite a challenge pointing out the main benefit of playing soccer, when there are several. Soccer increases aerobic capacity and cardiovascular health, lowers body fat and improves muscle tone, builds strength, flexibility and endurance, increases muscle and bone strength, and improves health due to shifts between walking, running and sprinting.

Hide and Seek
Sure Hide and Seek could have perhaps fit into the running section, but I think it’s great to point out specific ways in which you can get the children involved in being active. Put together a play date or take the children to the park for an old school game of hide and seek or freeze tag. Start to make outings like this more frequent. This allows you to sneak in a workout, while promoting child fitness at the same time. The beauty about it is your little boys and girls will never see it as a workout. If you really want to get them involved, give them an iBitz Powerkey Activity Tracker for Kids and make it a contest to see who can take the most steps during the game. Now you’ve really got their attention!

Remember that physical fitness does not have to be a chore. Find ways to include the family in your outdoor activities, and make them fun. Always be sure to stay properly hydrated during any routine. I’d suggest strapping on a Camelbak Unbottle Hydration Pack, or carrying something like the Avex Wells AutoSpout Water Bottle 32 Ounce with you. Always be sure to consult your physician before initiating any new routine.