Kids Fitness – How To Give Your Kids A Lifetime Of Fitness And Health

February 28th, 2009 by Winston Salem, under Fitness Tips. No Comments

1. The Good Life

Of course you want the best for your kids so they can have a good life and be healthy, wealthy and happy. And the family is their core training ground. Unfortunately, kids fitness programs or fitness games don’t always figure in family activities. Naturally, this doesn’t help

Even well-meaning parents send mixed messages to kids on health issues. For example, I watched a family friend telling her two kids that smoking was a very, very bad thing. Nice message. The snag was she was puffing away herself at the same time.

As an observer, it looked ridiculous. And the look on the faces of the kids was one of complete incomprehension. How could mummy do bad things? In other words, the message was confusing, contradictory and insincere even to the kids.

2. Right AND Wrong

Despite being the ‘right’ thing to say from a health and fitness perspective, a number of unintentional ‘hidden’ messages were given off:

1. you don’t have to practice what you preach

2. you can say one thing and do another

3. can say one thing and mean another

4. you don’t have to be sincere.

3. Can YOU Be Believed?

Now, apart from sending disturbing messages to her kids, this mum was also undermining herself. To me, she didn’t seem to be a bad person. And I doubt that her kids would think so either. They just wouldn’t believe her. By not practicing what she preached, the real message was that she didn’t mean it. But what kind of a message was that for her kids? How can that be taken seriously?

4. THREE Critical Lessons

Lesson One is fairly obvious: it’s best to practice what you preach if you want to be believable.

Lesson Two is maybe less obvious. Yet it’s something that everyone in sales knows: “telling isn’t selling”. That’s why the holiday sales rep shows you pictures or a film. Why? Because when you ‘buy it’ yourself by believing it, you are more likely to move to the next step and buy it with your cash.

In other words, showing is more powerful than telling.

Lesson Three is also not so obvious. The car salesperson wants you to sit in the car and maybe take a drive. Why? Because to experience something yourself is even better than being shown it. And this is only achieved by active participation rather than as a spectator. Action speaks louder than words.

In other words, a superior salesperson will get you to sell what ever it is to yourself!

5. Teaching YOUR Children Bad Behaviour

The big lesson of all this is that if you want to be successful in making sure your kids are fit and healthy, you need to be that superior sales person. This means not telling kids not to smoke while at the same time smoking yourself. Because a daily demonstration of speaking with a forked tongue, by not practicing what you preach, is a daily tuition service to kids that inconsistency, insincerity and dishonesty are all OK.

The same goes for unhealthy drinking or taking drugs. The same also goes for eating junk food. And the same goes for exercise and fitness. Not practicing what you preach in any of these risks passing on bad behaviour.

But if passing on harmful behaviour is so easy, why not pass on good behaviour instead? And if this means taking seriously the daily demonstrations you give to your kids, then both you and your kids will be better off, don’t you think?

6. THREE Top Tips

But what does this mean for the health and fitness? How do we draw these lessons together? Take these top three points:

1. Practice what you preach.

2. To show is more effective than to tell.

3. Actions speak louder than words.

What better way to demonstrate healthy behaviour than to practice it with your kids? This will go beyond supporting kids by just going along to see them in sporting activities at school or college. It means taking part in sporting and fitness activities with them.

Even if you prefer a fitness program of working out as a ‘garage warrior’ to joining a gym, and you have neither the desire nor the intention of becoming a muscle-monster, you can still help yourself and your kids to fitness in your ‘gym’. Even though practically everyone seems dazzled by weights and fitness apparatus these days, it’s generally safer and more effective to avoid the usual dangers of using weights and other fitness equipment and to concentrate instead on bodyweight exercises.

7. Family First

But in addition to that, outside the home or gym there is a wealth of fitness activities that can be done with kids. Many can be real family pursuits. For example:

· Swimming

· Cycling

· Hiking and camping

· Boot camps for specific activities

· Adventure holidays.

These are all relatively simple to arrange but they are all great for health and fitness. And an activity holiday will beat for price a ‘normal’ holiday that involves a continuous round of expense to be entertained and amused.

Even better, such activities helps prevent kids from becoming mere spectators of the activities and sports of others. Yet this is all the sporting activity that most people get! Better still, each one can be arranged with other families in groups or clubs.

How’s that for a terrific way to meet and make friends with other like-minded and positive people? How’s that for a great way to counter the bad examples all around that indoctrinate us with poor and unhealthy behaviour?

Tags: Fitness, Health, Kids Fitness and Health

How Do Stress Balls Work?

February 27th, 2009 by Winston Salem, under Aerobic Conditioning. No Comments

Stress is an inescapable fact our lives and can manifest itself regardless of one’s age, gender, or lifestyle. It affects our rational thinking capabilities and prevents us from enjoying our natural disposition, which is to be happy.

There are many stress relieving techniques that have evolved over time; these include yoga, aerobics, and even comedy clubs. These techniques, although effective, have the drawback in that they are all time-consuming, require a schedule, and can be carried out only in certain places.

An excellent alternative to these stress relieving techniques is the stress ball (or stress relief ball). These palm-sized balls come in a variety of shapes and sizes and are recommended as stress busters by various health organizations and fitness centers. They are made from high density foam, soft rubber, or squeezable polyurethane and squeezing these balls has many therapeutic benefits. Stress balls can be filled with gel and can be given different cheerful shapes such as colorful beans and animals. Their textures can be spiny, smooth, fuzzy, or rough.

Since all materials used in the manufacture of stress balls are non-toxic, the stress balls are safe for use. Patients suffering from arthritis and nerve disorders can also benefit from stress balls. A few quick squeezes of a stress ball helps in improving blood circulation to the hands and are a great way of rejuvenating tired hands.

Stress balls, if used at the end of a hard day’s work, have a calming effect, foster relaxation, and help in regaining energy lost during the course of a hectic day. A great plus with stress balls is that they have absolutely no side effects and can be used by individuals in any age group. Consistent use of this simple therapy can prevent stress related ailments from getting aggravated. Keeping this fact in mind, several health centers are incorporating stress balls in their stress treatment routines. It is not uncommon for stress balls to be distributed during meetings and seminars. Corporates are recognizing the value stress balls as effective stress-management tools.

Stress balls are easily customizable; they can be manufactured according to different size specifications and can be imprinted with the user’s name. These attributes have contributed to the popularity of stress balls. Stress balls are also ideal gifts to be given during corporate seminars.

Tags: aerobics, Balls Work, fitness centers

Home Gym Equipment – Do You Need a Weight Training Belt?

February 26th, 2009 by Winston Salem, under Exercise Tips. No Comments

In health clubs and gyms, it’s a common site to see burly men with thick leather belts lifting heavy weights. Are those belts of any use, and should you get one to compliment your home gym?

A weight training belt is a thick belt made of leather or synthetic material typically about 6 inches in width. The belt is worn around the waist and the idea is that it gives support to the back when lifting weights.

However you do not need to wear this type of belt in order to effectively train using weights. In fact, they can hinder your movements and prevent the proper development of your back and abdominal muscles.

The best way to develop your ability to lift weights is to develop the muscles in your back and to carry out the correct lifting and breathing techniques during your lift. To develop the muscles, it’s important that you have a program set up where you regularly train and gradually build up the resistance that you are putting on your body.

The other problem with weight lifting belts is that they can give you a false sense of security, especially when lifting heavier weights. This can lead to injury.

Some people also like to wear wraps and supports around the joints. These are typically made from elasticated material and fixed using Velcro around the wrists, elbows or knees. They are commonly seen in gyms and people often wear them if they have had an injury.

But similar to weight training belts, their usefulness is questionable. If there are exercises that make your knees hurt, then you should not be carrying out those exercises. If you are recovering from injury there are other exercises that do not put such a strain on the body that can be useful. For instance using an elliptical trainer is a low impact way of exercising that can help the circulation.

Instead of spending your money on a weight training belt and wraps, spend some time devising a personalized weight-training program that will help build your strength without risk of injury.

Tags: Gym, Gym Equipment, lift weights

The Aces High Workout

February 25th, 2009 by Winston Salem, under Exercise Tips. No Comments

Most people find bodyweight exercises and other such exercises to be boring or difficult (or both!), even though those exercises can yield tremendous overall health benefits. In various psychology circles there is a belief that to motivate people to start a new habit you should use things that they already know and love, and you would incorporate those activities with the area needing motivation. You are now going to discover how to use this psychological technique with motivating other people (and maybe even yourself!) to exercise.

Currently in the United States, many people have a passion for card games; and they play them whenever they can. Whether they play blackjack at the casinos, play in poker tournaments on Friday nights, or play bridge with friends at home many people are passionate about their card games. Chances are that these people own a deck of cards, and they most likely associate a deck of cards with something fun. If you want to get in better shape, still have fun with your friends, and not spend a dime on gym memberships then you will enjoy the Aces High Workout!

The benefits of the Aces High Workout are that it:

* Is free (except for the cost of a deck of cards)
* Can be done in just about location
* Can be done while traveling
* Can be done outdoors or indoors, especially if the weather is bad
* Builds camaraderie with friends
* Is a different workout every time
* Will help you look better
* Makes getting in better shape fun because you will have friendly competition
* Increases your “functional” muscles; these are muscles you can use for everyday activities such as housecleaning, yard work, gardening, playing with your kids, etc.

Here is a quick list of exercises you can do just about anywhere:

* Bodyweight squats
* Regular pushups (or kneeling pushups)
* Wall “sits”
* Jumping jacks
* “Hindu” pushups (or “Dive Bomber” pushups”)
* Climbing a flight of stairs
* Sit-ups
* Crunches
* Lunges
* Step-ups
* Any of the “animal crawls” such as the Bear Crawl
* Shadow boxing
* Any of the advanced bodyweight exercises with which you are familiar

The structure of the Aces High Workout has lots of room for variety, so you and your friend can decide on which exercises you will do. For example, you could choose a specific exercise for a certain card “suit” (Clubs, Diamonds, Spades, and Hearts). Or you could select a certain exercise for odd-numbered cards, a certain exercise for even-numbered cards, and a certain exercise for “face” cards (Jacks, Queens, Kings, Aces, and Jokers). If you decide to play a game of “War”, each of you draws a card. The winner is the one with the highest-value card, and the other person has to do that number of the specified exercise. If you decide to play a game of poker, you could predetermine a specific exercise for the type of winning hand. For example, if you win with “Three of a Kind” then the other person has to do pushups. If you were to win the hand with a “Full House” then the other person has to climb stairs, etc.

You can also modify these recommendations for other card games.

Here is an example of the Aces High Workout based off of the card game “War”:

* Clubs: Crunches
* Aces: Pushups
* Diamonds: Bodyweight squats
* Hearts: Step-ups

If you draw a 6 of Hearts and your friend draws a 9 of Clubs, you would lose the hand and have to do 9 crunches (because it was a Club suit which won). After a few seconds, you each would draw again and follow until the deck is completed. As you can imagine, the variety is huge and it can be fun. You also can change the incentive so that the person with the high card “wins” and gets to do the exercise. This may be more useful as you will associate winning with exercising. It is a useful psychological technique, and it can be applied to other areas of your life if you wish. We hope that you enjoy the Aces High Workout and find it to be fun, full of variety, and a way to have a great workout with a friend so that both of you get in even better shape!

Tags: exercise, The Aces High Workout, Workout

Rhythmic Gymnastics

February 24th, 2009 by Winston Salem, under Fitness Tips. 1 Comment

The19th-century Swedish system of free exercises laid the foundation of the gymnastic discipline known as rhythmic gymnastics. It was developed by Peter Henry Ling, who promoted aesthetic gymnastics. Performers of rhythmic gymnastics express their feelings and emotions through their bodily movement. Rhythmic gymnastics took the form of a sporting event in the former Soviet Union. This was the first time that the spirit of sports was combined with the sensuous art of a classical ballet. It was added as an event in the summer Olympic games of 1984.

Rhythmic gymnastics is a sport in which single or a team of five competitors manipulate five types of apparatus. The apparatus are balls, clubs, hoop, ribbon, and rope. The winner is the participant who earns the most points, as awarded by a panel of judges. Points are given for leaps, balances, pivots, flexibility, apparatus handling and artistic effect. The judges use a code of points that help in assessing the performance of the participants.

The sport’s governing body, FIG or Federation of International Gymnastics, have changed the code of points in recent years to emphasize technical elements and reduce the chances of subjectivity of judgments. Prior to 2001, the judgment was on a scale of 1-10, similar to artistic gymnastics. It was changed to a 30-point scale in 2003, and most recently to 20. There are three values adding up to the final points namely, technical value, artistic value and executive value.

International competitions in the rhythmic gymnastics category are conducted for juniors, girls under 16, seniors and for girls 16 and above. Rhythmic gymnasts typically start training at a very young age, and they reach their peak in their late teens or early twenties. The largest events in the sport are the Olympic games, World Championships, European Championships and the Corbeil-Essonnes Tournament.

Rhythmic gymnastics is essentially a sport for women and girls, but a growing number of men are also participating in the sport. The Japanese’s version of men’s rhythmic gymnastics includes tumbling and is performed on a spring floor.

Tags: Fitness, Gymnastics, Rhythmic Gymnastics

How to Find a Used Rowing Machine

February 23rd, 2009 by Winston Salem, under Fitness Tips. No Comments

Rowing provides the body with one of the best workouts possible. This is because, like swimming, rowing works all of the body’s major muscle groups as well as working your cardio-vascular system at the same time-all with just the one activity. Also like swimming, rowing is good no matter what a person’s fitness level is. Is it any wonder that rowing machines are such a popular addition to the home gym?

Of course, during the warmer months a person could join a rowing team and do actual rowing in a boat, on a river or lake. Going out onto the water during the colder winter months, however, is much less desirable and that is why rowing machines are so popular. You get the same workout without the cold air, the wind and the getting wet in a boat on a river in the middle of winter. Unfortunately rowing machines can be rather expensive when bought brand new. Buying a used rowing machine is a great way to save money and get a great workout!

The first thing you will want to do when deciding to buy a rowing machine is to familiarize yourself with the different brands that are available. The major used rowing machine brands are Schwinn, Precor, Stamina, Bodycraft, Kettler, Concept2, Phoenix and Tunturi. After you’ve learned about the brands (and what the prices are for a new machine) decide on a fair price range for your used machine. Then head on over to your local paper or Craigslist and do some searching. You will be amazed at the number of places you’ll be able to find a fairly priced, gently worn, used rowing machine. You can even buy them off of websites like Amazon.com, BitFitness.com and the Rowing Machine Superstore sell used rowing machines. Once in a while you can find a used rowing machine at GNC.

Always make sure, if you can, to take a look at the rowing machine before handing over your hard earned money and taking it home. Take it out of the box (if it comes with a box) and make sure that everything is still in tact. Take your time and make sure that all of the rowing machine parts are there. In the event that the used rowing machine is already put together (which is often the case when buying used rowing machines) give it a whirl. A quick trial row is the best way to make sure that the used rowing machine will meet your needs.

During the winter months, with the colder weather, nobody is going to want to don a spandex suit and then go row a boat over a cold, wet, splashy river. And with how expensive life has become, buying a brand new rowing machine isn’t always in the cards. Finding a used rowing machine is a great way to make sure you get your complete workout and save money! All it takes is a little research and you will be rowing away in your own home in no time.

Tags: Fitness, Rowing Machine, workouts

Using an Exercise Trampoline

February 22nd, 2009 by Winston Salem, under Exercise Tips. 1 Comment

We usually think of trampolines as a fun outdoor amusement item for children. In fact, trampolines provide fantastic exercise through their ability to sustain target heart rates while remaining gentle to joints.

Rebounders – also known as “mini trampolines” – have been popular for many years, both for high-aerobic fitness and for bouncing fun. Rebounding is a unique exercise in that you achieve a weightless state at the top of each jump then land with twice the force of gravity on each bounce.

Rebounding offers an exercise that can be adjusted to your fitness level, is easy on your joints and back, and can be done in your home at your convenience. Studies have shown that rebounding on a trampoline burns more calories than traditional jogging. Rebounding protects the joints from the chronic fatigue and impact delivered by exercising on hard surfaces.

Exercising on a trampoline also strengthens your heart and improves your circulation. Many other benefits have been claimed, such as stimulating the flow in your lymphatic system, revitalizing vision, helping to slow the effects of aging, reducing stress, and benefiting children with learning disabilities and cystic fibrosis.

Mini trampolines are particularly good for children as exercising on it, which is also fun, results in better mental performance, with keener learning processes.

Exercising on mini trampolines is also good for people leading a sedentary life, as it offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.

Tags: exercise, Exercise Trampoline, Trampoline

Maximize Your Golf Swing Speed

February 21st, 2009 by Winston Salem, under Fitness Tips. No Comments

What is the first thing that comes to mind when you think about increasing your golf club speed? Swing harder? Swing faster? Both of those are wrong and will cost you dearly in both distance and accuracy.

To start, distance is only about 30% of a successful shot off the tee. The other, more important aspect of a good drive is accuracy. If you hit the ball 300 yards in the woods, it does you no good. The only reason I am saying this is that an increase in distance and golf club swing speed should be secondary to an increase in accuracy and consistency.

If there was one single way to increase your clubhead speed, it would have nothing to do with swing techniques or golf club technology. Most golfers start thinking about these two aspects of their game way before they start thinking about something that is guaranteed to drop a few strokes off their score: their fitness.

Physical fitness, whether you believe it or not, is a very important aspect to every golfer’s game. Almost every pro on the tour has stated that fitness is, hands down, the most important aspect of their pre-game ritual.

To improve on your physical fitness, particularly for golf, you should focus on certain exercises and stretches that increase flexibility, improve core strength, and increase efficiency and endurance.

This can be accomplished by a regimented weight training program mixed with a flexibility training program. You can also throw in a few endurance workouts to help maintain and improve your endurance.

Golf club swing speed has more to do with physical fitness than swing mechanics. Treat it as such.

Tags: Fitness, Maximize Your Golf Swing Speed

Hate the Gym? Create a Circuit at Home

February 20th, 2009 by Winston Salem, under Fitness Tips. No Comments

Circuit training is “the trend” right now with clubs like “Curves” popping up on every corner in every city across Canada and the United States. Across the globe there are over 9000 clubs, no small feat. Other circuit training facilities such as “Figure It Out” and “Liberty Fitness” have also infiltrated the market with other types of circuit programs.

Circuit training is so popular because it is effective. One 30 minute session can burn up to 200 calories, besides giving you cardiovascular training and toning your muscles. If you engage in circuit training three times per week and burn 200 calories each time, that is 600 calories per week burned. Also, fitting everything in to one workout gives you time to enjoy the rest of your day and lets you focus on other things in your busy life.

If you can’t see yourself joining any gym, let alone a circuit training facility, then why not create your own circuit at home? With very little equipment and space you can design a program that will start shedding the inches in as little as 4-6 weeks.

To begin, you will need some light hand weights (soup cans work too!), a step (or stairs), a mat or thick towel, and some energy.

Start out with 8-10 stations and build up to 10-12 as you gain endurance and strength. Begin with larger muscle groups and work your way down to smaller muscle groups. Complete the workout with a few abdominal exercises on the floor.

Work Out:

Warm up for 5 minutes: step touch, knee raises, marching on the spot

Station 1: Squats Station 2: Knee Raises Station 3: Push Ups Station 4: Jumping Jacks Station 5: Rear Lunges Station 6: Step ups with weight Station 7: Bent Over Row with weight Station 8: Jogging in Place Repeat Ab crunches: 2 sets of 20 Ab side to side crunches: 2 sets of 20

Cool Down: gentle marching, deep breathing, gentle step touch
Stretch: Hold each stretch for 15-30 seconds. Stretch all major muscles groups exercised.

In the comfort of your own home with very little equipment, you can get a great workout in and still have plenty of time to burn. Circuit training is an effective and versatile way to burn calories and get in shape.

Tags: Circuit at Home, Gym, muscle

The Best Ways To Buy Treadmills Today

February 19th, 2009 by Winston Salem, under Fitness Tips. 1 Comment

Treadmills are designed to enhance the most popular form of exercise – walking, jogging and running. The home treadmill has experienced substantial growth over the past few years. While other home exercise fitness equipment and infomercial gimmicks gather dust, treadmills continue to gain more popularity and get the results people are looking for.

Treadmill cushioning absorbs the force of your step; get good cushioning to lower the impact on your joints and ligaments. Some treadmills fold up for easy storage which makes them an ideal choice for those with limited space in a small apartment, small house or condo. Treadmill belt widths generally range from 17″ to 22″ and lengths from 51″ to 61″.

The deck is the belt area on which actual running, jogging and walking take place. The more expensive treadmill models will offer a selection of preprogrammed exercise routines. Adjustable inclines let you vary the steepness of a hill.

Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill. People, who don’t have enough room for a bulky exercise machine, may want to consider a folding treadmill; they collapse to allow for easy storage. Quite a few of the treadmills available today have the ability to add an incline to your workout to duplicate running or walking uphill, thereby increasing the intensity of your workout.

One of the key things to remember is that the larger motors tend to run cooler and usually require less repair and maintenance. The newest models of treadmills come with many extra features that you may not need.

Keep in mind that what feels right to you may not accommodate others around you as comfortably. The more incline variation offered in a treadmill unit, the more expensive the model will be. Before buying, make sure the deck area provides enough space for you to exercise in comfort and the belt should work smoothly without slipping or sticking.

When you’re reading treadmill ratings or treadmill reviews, they’ll usually cover safety statistics, the heart rate monitor, the various merits of the interactive model and computer fitness programs and levels. To make sure that your treadmill is sturdy and comfortable and doesn’t operate noisily, start it up, step on it and test it out before you buy, if possible. Do your research; treadmills are an important investment, regardless of the price, and if it’s not right for you, you don’t want to find out after you’ve set the treadmill up at home.

Commercial club treadmills are reliable and well constructed; do look into a home version. Probably the most important thing to look for in a treadmill is to see how sturdy it is. Consider the cost of maintaining your treadmill as well.

You’ll probably want to buy a unit with a motor that delivers 1.5 to 3 continuous, not peak, horsepower. You’ll want a treadmill with an aluminum or high alloy steel frame that’s strong enough to support the heaviest runner who’ll be using it. It’s best to buy a treadmill that has at least a one-year warranty. Most manufacturers of commercial treadmills found in gyms and health clubs also produce home versions.

The more programs the treadmill has to offer the more you can vary your workout and you’ll be likely to continue exercising on a regular basis. As you increase your fitness levels, a quality treadmill will continue to assist your exercise needs as you progress to light jogging or to running. Be careful, because any type of jogging or running, whether on a treadmill or not, puts strain on leg and hip joints. Running or walking on a treadmill is an effective way to workout compared to other more complex cardiovascular exercises.

Buying a treadmill over the Internet doesn’t have to be intimidating when you’ve done your homework. Take time to do your research, the same way you would any major purchase and buying a treadmill won’t be difficult. If you’ve never used a treadmill before, make sure to have someone show you the basics of operation before you buy.

Tags: exercise, Fitness, Treadmills