web analytics

Tag Archive | "fitness"

Gym-free fitness ideas anyone can do


HEA-Gym-free-fitness

(BPT) – Visiting a gym to lift weights or take a class is great for your health. However, busy schedules, tight budgets and simply not feeling like the gym environment is for you are reasons that frequently cause people to stop going. Fortunately, being fit doesn’t require the gym!

Tavis Piattoly, a sports dietitian, expert nutritionist and co-founder of My Sports Dietitian, offers some no-fuss ideas for staying healthy without the gym.

Inside the home
Stuck inside? No problem. Try some squats or, if mobility is an issue, squat to a chair. Push-ups are another classic, highly effective option. If regular push-ups aren’t an option, do them from your knees or against the wall. Other amazing exercises: lunges around the house, shoulder presses with dumbbells, jumping rope, jumping jacks, running in place, planks and sit-ups.

Outside in nature
Being out in the fresh air is a great escape that offers loads of fitness possibilities. Try hiking, paddle boarding, kayaking, skiing, fishing, mountain biking or whatever else peaks your curiosity. Simply taking a walk around the yard or block is beneficial, too.

At the office
Overcome the sedentary office lifestyle by making time for fitness. Try taking the stairs every day and park far away so you walk to the door. Then, use a 5-minute break every hour to do something active such as chair squats or seated leg raises. Set an automated alert so you don’t forget.

Group fitness
Fitness can be more fun when you do it with friends or family. Play tag, organize relay races or create an obstacle course outside. Other enjoyable group fitness activities include hiking, swimming, basketball, soccer, Frisbee and bike rides.

When out and about
A busy schedule packed with errands still presents the opportunity for fitness. For example, walk or run the parking lot while kids are taking dance or music classes rather than passing the time on your smartphone.

Nutrients
A healthy balance of nutrients keeps blood sugar levels from crashing and gives you a steady source of energy. Piattoly especially recommends taking a Nordic Naturals supplement daily to get the omega-3s you need for optimal health. Extensive research has documented the health benefits of the two main omega-3s (EPA and DHA), which include not only support for a healthy heart, but also brain and cognitive function, joint mobility, eye health, pregnancy and lactation, healthy skin and hair, and a normally functioning immune response.

Balanced meals

To support fitness efforts, it’s important to eat well and regularly. The best foods for sustained energy are balanced meals of complex fiber carbohydrates, healthy fats and lean protein. Piattoly suggests eating every three to four hours. Some ideas to include in balanced meals: whole grain breads and crackers, chicken breast, legumes and fresh fruit and vegetables.

Posted in HealthComments (0)

Keep up the good work this winter


Photo courtesy of Getty Images

Photo courtesy of Getty Images

Pro basketball star Skylar Diggins shares her indoor fitness game plan

Family Features

 

While the winter may make for a tempting time to curl up on the couch, adapting your routine is essential for year-round well-being, whether you’re a professional athlete or an average person looking to stay on top of your game.

“As an athlete, I am just like everyone else. When it’s dark and cold outside, it can be harder for me to stay motivated to keep up with my workouts,” said women’s professional basketball star Skylar Diggins. “But hibernating in the off season isn’t an option for me, nor should it be for anyone who wants to stay in shape year-round.”

As the days grow colder, follow this advice from Diggins to stay fit:

Power up with protein. It’s important to give your body the proper protein to fuel your workout—both before and after exercise. Protein drinks are one way to reward your muscles and power your body for intense exercise.

Banish boredom. A great way to change it up is signing up for new gym classes or bringing a buddy for motivation. Add variety by doing short reps of different circuit exercises to make workouts more efficient and fun. By alternating reps of speed ropes with walking lunges with weights overhead and high knees, you can incorporate cardio and strength training into one rewarding, un-boring gym session.

Keep it close to home. Whether you’re snowed in or stuck inside a hotel room, fight the urge to skip your workout by keeping it quick and simple. Great abs don’t need a gym, just a little bit of floor space. One of Diggins’ favorite ways to keep a toned stomach is alternating reps of sit-ups with bicycle crunches and side planks. You can also incorporate jumping rope and doing an “indoor run” by walking up and down the stairs.

Don’t make excuses. This time of year is busy for everyone. Maximize your time by doing little things when you can, like calf raises in the shower, choosing the stairs, or repeating lunges until you get to the other side of a room. Keep a light set of hand weights under the couch for a quick arm workout during your favorite TV show.

For more tips to keep your routine fresh and fun while indoors this winter, check out Rockin’ Refuel on Facebook at www.facebook.com/rockinrefuel.

 

Posted in HealthComments Off on Keep up the good work this winter

Tips to spring into fitness


If you haven’t run all winter, it’s best to ease into a spring exercise routine.

(NewsUSA) – As the temperature starts to warm, many Americans think about lacing up their running shoes or pulling out their tennis rackets. But don’t let spring fitness fever corrupt your good judgment — if you haven’t exercised all winter, it’s better to ease into physical activity.

Not sure where to start? Here are some tips:

• Start slow. Attempting too much too soon will result in an injury or “hitting a wall” –reaching a point where your body can no longer recover from exercise. It takes about three weeks for your body to adjust to a new exercise routine and about six weeks before you’re ready for more aggressive activity. If you’re running, start with exercising three days a week. If you’re walking, you may be able to handle four or five days of exercise from the start. Increasing the duration or intensity of exercise by more than 10 percent each week puts you at a greater risk of injury, so be sure to progress gradually.
• Get the right equipment. Wear clothes that wick sweat — you’ll be much more comfortble. If you’re a runner, proper footgear will help your legs avoid unnecessary strain. Likewise, a well-fit bicycle can help cyclists avoid knee and other injuries.

• Don’t push through pain. Most exercise injuries are overuse injuries, meaning they occur when athletes push their muscles, tendons and bones past their limits. One sign that you’ve reached your limit? Pain. If you experience real discomfort, it’s better to take a few days off or see a doctor than risk worsening an injury.

Of course, some muscle pain is perfectly normal for those starting up an exercise routine. Schedule recovery days –days in which you either don’t exercise or engage in very light activity — to give your muscles a chance to rebuild between workouts.

If you experience routine muscle soreness, a topical product may help speed your recovery. For example, one product, Absorbine Jr. (www.absorbinejr.com), contains natural menthol and herbal extracts. The liquid pain reliever creates a penetrating warmth to soothe sore muscles, aching joints, arthritis and back and foot pain. Because it increases blood flow to sore muscles, Absorbine Jr. actually helps muscles heal as it provides pain relief. Absorbine products were initially formulated to soothe the strong muscle pain in horses. This inspired Absorbine Jr. for humans.

Posted in HealthComments Off on Tips to spring into fitness