I am 43 and I started a formal strength training routine 10 weeks ago. I am fit. I am not overweight. I ran my first half marathon in April and I workout 6 days a week. So why the importance of strength training now? My bones need it! My muscles need it! When you’re set to lose 6-10% of muscle mass per decade after age 30 and up to 30% after age 50, the forties look like the decade to get with it. I do all sorts of training. Free weights, Pilates, Yoga, rubber tubing. They keep it fun and it keeps my muscles guessing. If I make my strength training fun now, I might make it to my fifties without losing interest.
Plyometrics is a way of training muscles to be faster and more powerful in a shorter period of time. Traditionally for athletes, Plyometrics can give you a bigger jump, longer throw, and stronger swing. Exercises consist of fast short bursts of energy creating an explosive strength and agility. There is an increased risk of injury due to the powerful forces being generated, so injury-free and well conditioned athletes are the best candidates for Plyometrics. While not intended for general use, conditioned people who have good health can use Plyometrics for their workouts, but are advised to seek out a professional for advice and supervision.
Working out with a new fitness product can be fun. It challenges your muscles to try something new and keeps your workouts interesting. The Mini Body Bar is just such a product. It’s approximately 2 feet long… read more.
You’re never too old to try something new, setting goals that are physically challenging. I have a client who has, at the age of 50+, decided to train for a 5k. She’s never run before. So, why not? Why not challenge yourself to do something you’ve never done before? Your muscles, and your psyche, need to be challenged to keep them healthy and quick. I myself trained for my first half marathon at the age of 43. I finished it and moved on to my next goal. My mind needs to know that I can still do new things and experience new experiences. Setting goals that physically challenge you accomplish two things: they’re good for your body, and good for your soul.
What is functional training? Why is this the big buzz word in fitness? Because doing a hundred bicep curls may give you big strong biceps, but your back still goes out when you pick up a heavy load of laundry. Bicep curls do help you to be strong, and I am a big proponent of traditional strength training, but functional training is just that; functional. We use lot’s of muscle groups every day to go about our business. Housework, climbing stairs, picking up a child or working in a factory, all require many different muscles to get the work done. To really, truly strength train for all these everyday movements, choose workouts that use multi-muscle groups and that train the body for our every day use. That’s functional training.
My morning time is the most important time of the day. It’s the time that I have to myself without children, husband, or clients demanding something from me. I happen to be a morning person, so getting up between 5 and 5:30 is not a big deal. Since my kids wake around 6:30, this time is golden.
On most days, this is the perfect time for a workout. Treadmill for 30 minutes and 20 minutes of strength training or maybe some yoga or Pilates. Stretching always figures into it as I can never get enough these days.
Life is busy and unless there is some great legislation that is being passed that orders more time added to a day, this is the only time I get to do what I need to do and after a productive hour or a great workout, I am ready to face the days challenges with energy and a clear mind.
Not enough can be said for a balanced approach when it comes to exercise. Workouts, whether done at the gym or at home, should be diverse. When a muscle group is worked repeatedly over and over, it not only becomes stronger than it’s opposing muscle group, but it becomes bored.
Yes, muscles can, in a way, get bored doing the same exercises every day. It’s important to shock your muscles into performing and responding in different ways so they won’t become accustomed to any particular movement patterns. This way of working out resembles our every day movements more closely and becomes much more functional for you.
A basic example of this is when strength training with free weights, try doing opposing muscles groups one day and a different set of muscles the next day. Diversify your strength training with exercise bands, rubber tubing or Pilates. When doing cardio, try a different route every time. Hike up a mountain or swim laps in a pool. Whatever you do, keep it fun, interesting and diverse and all your muscle groups will get stronger and more balanced.
Gym membership is down nationally, but more and more people haven’t been down on fitness. With the economy slowed, fitness enthusiasts are finding creative new ways to make up the time lost at the gym. One is working out at home. There are lots of home exercise equipment on the market to satisfy any individual’s taste. Home gyms can be equipped ranging from a single mat to a more elaborate weight training system. So just because you give up membership at the gym, don’t fret. There are plenty of sport specific fitness gear available online to get your workout pumping.
Get up in the morning and have a plan, an exercise plan! Stretch a bit before you get out of bed. See how your body feels. Is it tired? Stiff? Or ready for exercise?
Today, why not get on your exercise bike? The bike is an incredible way to get in your cardiovascular workout. An upright and recumbent bicycle will not only work cardio, but legs and butt. Start off slow and give your body a chance to warm up. As you rev up the intensity, think about this grand plan for your body. Getting up early and make a commitment to exercise. Get on that bicycle and pedal until you just can’t pedal anymore, or until the baby starts to cry, whichever comes first.
Either way, you have done it. Your exercise for the day is now over and you can move on with your day with a feeling of accomplishment and vigor.
TheRotational Flexor is a wonderful balance training product that will help your sports conditioning. It isolates specific muscle groups similar to an athlete’s technique found in a golfer’s swing, or a tennis player’s stroke or baseball player’s ability to hit a baseball. As a rehabilitation tool, the Rotational Flexor helps patient’s hips and knees to function in their natural bio-mechanical patterns.
Other flexors to consider are the Stability Flexor, Ankle Flexor, Sports Flexor, Step Flexor and the Feet Flexor. All these flexors have tremendous rehab possibilities for men and women of all ages and abilities.
Get up and move. Take a walk. Wash your car. Play with your kids. Work around the house. Get the picture? Staying active takes away stress, keeps your limbs loose, and allows your brain to stay sharp. Can’t take a walk or wash the car because of the weather? Try jumping on a stationary bike, run on a treadmill, bounce on mini trampoline, put on some Velcro boxing gloves and hit a free standing kick bag. And you can do all this in the comfort of your home gym. Whatever makes you move your body is better than plopping on the sofa and becoming a couch potato. You’ll feel better and you’ll have more energy throughout the day.
Medicine balls are good old-fashioned strength training tools. They vary in weight, but make sure the ball you choose isn’t too heavy so you’ll be able to work through a full range of motion. If the ball’s weight is too heavy for you, you will risk injury, so start with lesser weight and increase your strength slowly. You can move up to a heavier weighted medicine ball after you’ve built core, upper body and back strength. It may be a good idea to start your medicine ball workout with a personal trainer. Once you’ve learned and developed your skills, you can workout alone or with a Medicine Ball Rebounder.
Sports training whether its Martial Arts, or Cardio Kick Boxing is becoming more popular in many gyms, fitness facilities and at home. Ideal for training with speed bags, double end bags, punching bags, and kick-and-punch mitts, the Fingerless Gloves is a smart choice. Free Standing Kick Bag is a great training bag for practitioners of all levels of Martial Arts.
So if you’re looking to add some boxing gear to your training program, look for these other pieces of equipment that not only can take a punch but can give one as well. Punch Mitts, Velcro Boxing Gloves, Hand Wraps, Kick Bag Gloves are also available in our store.
You may have seen a photo of celebrity Matthew McConaughey in Peoples Magazine running while wearing a weighted vest. He wears it to keep his torso in shape. The added weight helps him burn fat and develop muscle and it can do the same for you. But if jogging is not your thing, try wearing a weighted vest while walking or while doing your household chores.
It used to be that the month of June was the month for weddings. Not anymore. Popular bridal fitness programs that give you that buff bride look are now year round. The main objective is always the same. Brides want to look good and feel confident in their gowns. So find a qualified fitness trainer and begin a program. Along with a sensible diet, an exercise program will include cardio exercise and strength training. Depending on what type of dress you’ll be wearing your trainer will design a bridal fitness program that will surely make your special day memorable.
