Fun Fitness Activities

Working out need not be dull and boring. You can try different outdoor activities with your family or friends to stay fit. Here are some fun fitness activities for adults as well as kids.

There are many benefits of a regular physical activity. It helps maintain proper body weight, keeps certain diseases at bay, reduces stress, helps in relaxation, improves mood, keeps the heart healthy, etc.
Having a sedentary lifestyle, devoid of any physical activity, for a longer duration leads to obesity, weakens muscles and bones, increases chances of heart diseases, etc. Therefore, doctors often advise us to exercise for at least 20-30 minutes every day. Regular physical exercise is a must for both, children as well as adults.

The term exercise is often associated with hard work or painful hours at the gym. Secondly, people also claim having no time to exercise or not being motivated enough to exercise regularly. However, did you know that there are several interesting activities that are considered good forms of exercise?

Fitness Activities for Adults

You need not subscribe to a gym membership to get in shape. Take a look at these activities. They are simple, interesting, fun-filled, and definitely not boring.

Trekking

Rather than meeting your friends for a Sunday brunch, why not plan an outing and go trekking? Choose a spot and make picnic style arrangements. Along with trekking, you can enjoy in adventure sports there like rock climbing or rappelling. A combination of walking and climbing can make a wonderful cardio exercise. Secondly, you get to spend time with your friends/family, breathe some fresh air, and also enjoy the scenic beauty.

Dancing

Any type of dance is good for the overall fitness. Subscribe to dance programs of your choice, be it aerobic dance, salsa, Zumba, or other classical dance form. You can even invite friends, put on some loud music and have an exhaustive dancing session!

Swimming

Swimming is the best exercise and fun-filled fitness activity for people of all age groups. Swimming regularly for 20-30 minutes can burn sufficient amounts of calories and help in weight loss. Secondly, swimming can tone up muscles and enhance physical strength. Try swimming with family or friends, participating in swimming competitions, etc., regularly.

Martial Arts

Want to learn a new skill? Why not try martial arts? Not many are aware that martial arts is considered as one of the most effective fitness programs. Some of its benefits include: complete body workout, weight loss, improved muscle tone, stress relief, etc. Although it may be exhaustive, it can be a wonderful physical activity.

Walking/Bicycling

Walking, power walking, brisk walking, bicycling, for 20-30 minutes daily can work wonders on your health. It helps in weight loss, improves heart health, reduces high blood pressure, tones your muscles, etc. Try going for a walk with your partner after work/dinner, or walk your dog, or walk to your grocery store or other shorter distances whenever possible.

Activities for Kids

It is a misconception that children do not require exercise. Children should be made to understand the importance of regular physical activity. They will learn by example. Therefore, make sure you have an active lifestyle.

Hiking

A walk through the nature, on the mountains, forests, etc., is one of the best fitness activities for the entire family. Involve kids in planning the trip or packing picnic snacks. They will enjoy the outdoors and also get to learn a lot from the scenic surroundings. Arranging a hiking expedition with children and teenagers is a good option.

Relay

Rather than letting kids on their own (glued to the television or video games), you can get involved and plan games for them. One idea is to arrange a relay or an obstacle race in the playground or the courtyard. A simple relay race like collecting articles on the way and reaching the finishing point can be an interesting activity for toddlers. Secondly, you can also plan a three-legged race, skipping race, etc.

Playground Games

As a continuation of the aforementioned idea, you can plan interesting playground games with your kids. Games like hide-and-seek, soccer, baseball, volleyball, cricket, etc., are fun. You can even arrange competitive sports so that the kids look forward to it and participate wholeheartedly. You get to spend time together as a family, burn calories, and inculcate values like team spirit, sportsmanship, in your children.

Hula Hooping

Hula hoop exercises are known since a long time and are popular even today. All you need to do is buy hula hoops of proper size for the kids, and enjoy hooping around. Secondly, there are several hula hoop games that you can arrange. One of them is to stand in a circle by holding hands and try to pass the ring from one point to the other.

Gardening

Although not as exhausting as aforementioned activities, gardening can help relax and reduce stress. Involve kids in simple garden activities like sowing seeds (of vegetables of their choice), plant a single pot, clear weeds, etc. Kids will learn new things and concepts and also enjoy eating vegetables they have planted. Gardening is also proven to reduce stress to a great extent in adults. So, make this your next holiday activity!

Apart from these, some other outdoor activities for adults and children include tug-of-war, running and hopping races, jumping jacks, etc. So, forget your gym, form a group of like-minded people (kids and adults together), workout and enjoy with these interesting forms of exercises.

Fitness Tips for Plus Size Women

It is a well known fact that keeping fit is crucial to maintaining overall health. This is true for everybody : men and women, young and old. It is also true for plus-sized women.

Some people believe that if they are overweight, they cannot exercise. Sometimes, women who are uncomfortable about their size feel embarrassed to be physically active.

The truth is that larger women can and should exercise. The benefits will include increased levels of energy, lower blood pressure, cardiovascular workout, muscle and bone strengthening. Exercise can also bring a feeling of wellbeing and increased levels of confidence. In order to maximize the benefits of exercise, there are some important points to remember.

1. Exercise a few times a week
Try to exercise at least three times a week for a minimum of twenty minutes at a time. The frequency of your exercise sessions is important. The more often you exercise, the greater the benefits.

2. Be creative!
Vary your workouts and keep them interesting. Go for a brisk walk with a friend. Try aqua-aerobics. Join a women’s gym. Choose a form of exercise that is comfortable yet challenging for your body and your fitness level.

3. Keep hydrated
Drink lots of water. This may seem obvious, but it is easy to forget to drink the amount of water you will need to maintain a healthy workout. Keep a bottle of water beside you and take small sips before, during and after your workout.

4. Think comfort
Wear comfortable, loose fitting garments that will allow freedom of movement. If possible, wear cotton clothing as the natural fibers will allow your skin to breathe and ensure maximum comfort. Make sure your footwear is supportive and suitable to your choice of exercise.

5. Start and finish the right way
Warm up before you begin and cool down at the end of each exercise session. This is extremely important. You can do this by performing some simple stretching exercises. These will help to prevent injury and will gradually ease your body into the workout, and will relax you afterwards.

As with any fitness program, it is advised to consult with your doctor before you begin.

When your motivation level is low, and you are finding it difficult to be enthusiastic about exercise, remember that exercise is a gift you can give your body and yourself. The benefits are both physiological and psychological, and remember: the more you exercise, the more you will want to exercise, as you begin to feel the positive results.

Personal Training Help

Do you often feel neglected in your gym and wish for a more personalized service? Do you want to get training on the basic of your fitness needs? Well, the easy way out is ensuring personal training. Just explore the internet and search for a credible training center that provides personal training. Let us now discuss how it can help:

Workouts Fitting Your Needs

You can simply do workouts checking out the fitness or health magazines. But they are general programs that do not consider the different individual needs and the factors that make them unique. If you are not familiar with these exercises or are not prepared for the complex training sessions, it can even lead to injuries. But with personal training, you can get customized workouts designed on the basis of your specific goals, the time which you can devote for the exercise sessions and the exercising equipment available. When the sessions are designed keeping your emotional and mental state and caliber in mind, it will help you in achieving the desired results in much less time.

Great Expertise

When you ensure personal training Baulkham Hills, it will make exercising extremely simple. With significant knowledge about health, nutrition and training, your personal trainer will design the best exercises for you matching your caliber. On the basis of your training goals, they will ascertain how to get the results which you design and what type of exercise sessions require designing for achieving those results. This will help you in focusing more on the workouts and even learn new things that will significantly benefit you in other areas of life as well.

Learn Workout Tricks

Through personal training, you can get the knowledge about the ways to stay safe. It will also inspire you to remain fit for your life, even after your personal training sessions are over. When you hire a personal trainer, you do not just pay them to achieve your fitness goal for that period or learn fitness tips, but you actually pay them to get a jumpstart that will allow you to achieve success in wellness and fitness for the rest of your life. Your trainer will actually inspire you to remain fit always and ways to achieve your fitness goals throughout your life.

Ensure Convenience

Through personal training Bella Vista, you can ensure training from the comforts of your home. You can hire a trainer that will come to your home or any other chosen address and you can train in complete privacy. There will be no one to judge you or even make fun of your training routines. You will not feel uncomfortable and train at your own pace!

Tips to Successful Teen Bodybuilding

As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like “Skinny Mini,” “Scrawny,” “Tooth Pick,” “Twiggy,” and in my own personal case, “Skinny Vinny!”

Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:

6. Learn Proper Technique First

How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!

I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, ‘just learn it yourself,’ or ‘watch others.’ Can you imagine a medical surgeon or dentist who took this approach? Yikes!

Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don’t get injured now, most likely it will be in the next few years.

7. Stretch Just As Much As You Lift

Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of the only habits that can not be over trained.

If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don’t even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.

Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!

8. Focus On Bodyweight Strength First

It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can’t do them right now). I once heard a famous fitness coach say, “You have no freaking business using a load if you can’t stabilize, control, and move efficiently using your own bodyweight.” I would have to fully agree.

What’s the point of a sloppy 150 pound lat pulldown if you can’t do 10 bodyweight pull ups? What’s the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What’s the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.

9. Keep Your Workouts Under 1 Hour

Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that’s when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts.

Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.

10. Develop Full Range Of Motion

Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.

What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.

Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That’s correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.

Conclusion

If you are serious about doing teen bodybuilding safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle.

Fitness Gadgets

fitness-gadgetsFitness is something that each of us seems to be striving towards in varying degrees.

It is that time of the year when most of us jot down a huge list of to-dos and new year resolutions promising to rise up early in the morning and hitting the gym. We seem to have the conviction and determination of a Gladiator when we make these commitments to ourselves, and some actually go through with it. Though after a week of dragging ourselves to the gym, most of us seem to feel like the Greek god Atlas carrying the weight of the entire world on our shoulders. And then, there’s procrastinating, some more procrastinating about procrastinating, and then reassuring ourselves of seeing the task through before our next birthday, family get together, cousin’s wedding, or the next new year.

We’ve all been through this at some stage or the other, and for most of us, exercising surely seems to be one Herculean task. While all the references to the Greek gods might seem outdated and foreign, the solution to the problem at hand couldn’t be more ultra-modern and ‘up our street’ than this―technology. No, we aren’t talking about any treatment to go from flab-to-fab in a month, but instead having a new-age companion by your side who can make working out an absolute treat. These are simple minimalistic fitness devices that are surprisingly effective in motivating us to do better, and help us keep a log of our progress. So, if the prospect of finally delivering on your new year resolution sounds alluring to you, here’s a list of the top 5 fitness gadgets available in the market today.

Nike+ FuelBand
The Nike+ FuelBand is probably one of the most stylish and popular fitness gadgets in the market today. The band takes a rather simple approach to helping you along as you go about your routine giving you simple to understand messages to tell you about your progress. It uses its built-in three-axis accelerometer to track your physical activities like the steps taken, distance covered, etc. You can choose to set a daily target, and the 20 LED lights change color from red to green depending on your progress, every now and again displaying words of encouragement to help motivate you. The watch syncs with the Nike+ website, using its in-built USB. You can also connect to a dedicated iPhone app and track your progress on your mobile. The FuelBand makes it to the top of our list for its simple, yet effective way of tracking your daily activities and its innovative display.

Jawbone UP24
This band has a rather quirky, yet ergonomic design and makes quite a fashion statement without compromising on comfort. As the name suggests, the UP24 tracks your activities through the day, right from your calories burned to your sleep pattern. The band suffers due to the lack of a built-in screen to check your progress on the go. It, however, makes up for it, to an extent, with a very useful and feature-rich computer app. It can also sync with a dedicated app on your iPhone via Bluetooth. The UP24 uses a proprietary USB cable for data syncing with your computer. This is one of the most feature-rich fitness gadget in the market today, but missing out on the top spot for the lack of a display.

Adidas SmartRun
Apart from tracking your every move and counting the calories that you burn, the SmartRun also tracks your heart rate without the need for additional equipment. The face of the watch features a touchscreen which helps you navigate through the many apps on it. You could also choose to use a Bluetooth headset with the watch, and stream music or get some coaching tips while you train. You can also view strength-training animations on the screen of the watch. The SmartRun syncs wirelessly with your computer, and helps you track your progress on it. The SmartRun is a really smart and handy fitness device, and has some real cool features to help you on your way towards fitness. The only thing that goes against it is the fact that it is a little too clunky and looks rather ordinary.

Fitbit Force
The Fitbit Force is a cross between a fitness band and a smartwatch. The stylish Force does a fine job of tracking the distance you cover, calories burnt, steps climbed, and tracks your sleep pattern. Apart from these basic functions, it doubles up as a watch and even notifies you about an incoming call on a paired phone. It syncs seamlessly with both Android and iOS devices, and also has a useful PC app. The band has some rather basic functions and a very small screen. It, however, makes up for its flaws by displaying call notifications from the supported device.

Withings Pulse
The Pulse is amongst the tinniest and perhaps the most versatile amongst all fitness gadgets in the market today. Apart from packing a pedometer and a sleep tracker, it also includes a heart rate monitor. It syncs effortlessly with Android and iOS devices via a Micro USB cable, although it does not sync with PCs. The Pulse also supports a lot of third-party apps, making it extremely popular amongst fitness enthusiasts. The Pulse is one nifty device and packs a lot of features. It’s Achilles heel, however, is the fact that it is a little too small and can easily be misplaced.

Besides these, other smartwatches like Samsung Galaxy Gear and Pebble Watch also make for great fitness gadgets. These, however, rely on their paired smartphones for most of their functions. Armed with these smart devices, you can easily be on track to regain your fitness. With just the right amount of determination, motivation, and perspiration, you might well be on your way to attaining the body you always wanted to have. Cheers.