Functional Fitness Training

Many people think that working out is just for those who want to lose a lot of weight or run a marathon. But the fact is as we get older our bodies can’t quite do things as well as they used to. We all start to find everyday tasks more difficult and can even become prone to injury. This is why functional fitness training could be the answer to improving your quality of life.

What Is Functional Fitness Training?

Functional fitness training is one of the hottest trends in the fitness industry right now. Depending on who you ask you will probably get a different definition. Those who love kettlebells will tell you something different to someone who is a crossfit addict.

You should think of it as a form of exercise that trains muscles to do every day activities. For example, you may bend down to pick something up on a daily basis, therefore, a squat is a functional fitness exercise.

Many people think of workouts as people doing 100 pull ups or huge men performing romanian deadlifts with the biggest weights you’ve ever seen. Now don’t get me wrong, this kind of fitness is great, but isn’t really for your average Alfie now is it? Not unless we are going to start competing in the hunger games!

Therefore, functional exercises tend to simulate activities you may do at work or home all of the time. They tend to work both your upper and lower body as well as your core. This makes this kind of training great for anyone. It is simply a way of staying fit for normal life.

Functional fitness can be difficult and hard work. But then again so can real life. Everyday I pick up my  one year old daughter and carry her on my hip while attempting to carry her and her push chair down two flights of stairs. This is awkward and strenuous. Something simply lifting a barbell up and down will not help you with.

You can do functional fitness training both at home and at the gym. You can also attend functional fitness sessions like boot camps which will offer group training.

What are the Benefits of Functional Fitness Training.

The whole point of functional fitness exercises are to make everyday tasks simple. As we get older our bodies can no longer handle simple exercise like we could as children. Therefore, functional fitness is a workout that means the day to day living is a little easier and can improve your quality of life as well as reducing your risk of injury.

Typically standard weight training teaches your muscles to work isolated in an ideal posture. Functional exercises teach your muscles to work together in awkward positions your body may encounter daily.

You may have just bench pressed 200 pounds but that does not prepare you to lift your sleeping toddler out of his car seat without waking him while trying to hold the car door open with your leg. Functional exercises are designed to teach your body to perform activities you may come across anytime anywhere.

Functional fitness improves balance and stability, muscle strength. This can be very important in older adults to help maintain independence and reduce the risk of falls.

Functional fitness also uses numerous muscles and joints simultaneously. This offers a great workout as well as improving overall strength in muscles, joints and connective tissue.

Is Functional Fitness for Everyone?

Functional fitness is definitely something everyone should try, even at a beginner level. But anyone over the age of 40 who has not participated in fitness for a while should get the OK from their doctor before starting something new.

Everyone just starting functional fitness should begin with the basics. Only perform exercises with your own bodyweight. There a many people can’t control their own body weight as they do not have the balance or stability to do so.

They may find that they can use a machine at the gym easily as it is an isolated exercise. But given something like a squat on one leg and they can’t do it. Simply because their muscles haven’t been trained to work together.

So start off slow, leave the kettlebells at home for now! Build up your technique and strength and help improve your quality of life.

Importance of Physical Fitness

importance-of-physical-fitnessThe importance of physical fitness cannot be stressed enough by health experts and those who’ve changed their lifestyle around for good. Learn why you should consider the same, and why this is crucial for your well-being.

Wonder why health-conscious people pay so much attention to their regular workouts and their diets? Well, if you have been ignoring the advice of others on the importance of physical fitness and are reluctant to give up your sedentary lifestyle and unhealthy eating habits, it is time to wake up and smell the coffee.

What is Physical Fitness?

Physical fitness is defined as the state or condition of being physically sound and healthy, especially as the result of exercises and proper nutrition. It is, thus, a state of general well-being, marked by physical health as well as mental stability. Physical fitness is not just about having a lean body; it is about having cardiovascular and overall muscular endurance, as well as a strong immunity system, and most importantly, a satisfied and happy state of mind.

Why Do I Have to be Physically Active?

Physical fitness is one of the most important things in life and one of the most valuable assets one can ever have. Health is one of the pre-requisites for a happy, well-balanced life. There are several advantages of being physically fit; here is how physical fitness helps you in the long run:

Cardiovascular Endurance: Cardiovascular endurance is nothing but the measurement of your heart’s strength. It also implies the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes. Physical fitness helps you achieve cardiovascular endurance and helps to increase the oxygen flow to all the body muscles.

Muscular Strength: A balanced and regular fitness regimen helps to increase the ability of muscles to exert force and sustain contraction. In short, to put it simply – a regular workout will make your muscles stronger and thus, increase your overall strength.

Self-Confidence: When you look good and you feel good, it is obvious that you have no inhibitions and insecurities to bog you down. A healthy mind and a healthy body are a big boost to your self-confidence.

Flexibility: A regular workout session will ensure that you move your joints and muscles to their fullest extent and hence, it will increase the flexibility of these joints and your overall body. Flexibility in body movements is achieved only through physical fitness.

Body Composition: One of the indicators of physical fitness is a balanced and healthy body composition. Minimum level of fat and maximum level of lean mass is a sign of a healthy and fit body. The lean mass includes muscles, bones, vital tissues, and organs.

Beautiful You: Exercise and overall fitness helps detoxify your body, and thus lets your skin breathe. It also helps to tone your body and thus enhances your overall appearance. So in short physical fitness keeps you beautiful and glowing.

Healthy Mind: A healthy mind dwells in a healthy body. Any exercise included in your fitness regimen, will lead to the production of endorphins in the body. Endorphins are chemicals that make you feel happy and hence a healthy, physically fit body is always accompanied by a healthy mind.

Drive-away Illness: Yes, it is true. Moderated and balanced workout in a fitness regimen helps to boost the immune system of the body. Fully functional and strong body immunity means that your body develops the strength to ward off diseases and infections.

So, in short, to have sense of satisfaction in your life – it is not just the materialistic things that you need – it is your own physical fitness, which will help you in the long run. A disease-free healthy body and mind are simply priceless. So, the next time you skip breakfast to rush to office or don’t find the time to exercise owing to your busy schedule – think about this. Live your life to the fullest, but more importantly, live it wisely and invest time in your own health.

Start Physical Fitness Training

Physical fitness is important for all people to do anything and keep their body attractive shaped as well as healthy. It plays an important role in lives and people those who fitted they have no possibility of health problems. People cannot get fitness own they want to get physical training. If you are looking the best fitness center, the Boxfit Palm Beach is the right place for you. They provide fitness performance training. They understand the customer requirement to provide high quality services. It also offers a special kind of Personal Training for people. They address your needs, whether you are an advanced athlete or a beginner, they guide you in the form of step by step process. Everybody needs to work at the many different places and they want to increase your longevity and keep you injury free. They also use the modern technology and equipment to increase your body fitness effectiveness. It also offers CrossFit program that is specially designed for universal scalability. The professionals will modify the exercise to help you along with guidelines for you to get faster and stronger body.

The teams of coaches are more knowledgeable and motivated and energetic. The coaches come from athletic experience and backgrounds. They are at the Boxfit Palm Beach Fitness Performance Center will help you forever. They take special care about the person’s health and the body fitness. The fitness performance facility is an elite fitness, boxing, KickBoxing, strength and boxing facility that fully embraces the overall fitness philosophy. It also offers a lot of special training classes, and sport specific training by using an advanced cutting edge technology. The coaches teach a 360 degree approach to fitness and health, training, lifestyle and encompassing diet. They also conduct the BootCamp often to give awareness about the fitness for common people. The programs are more useful for every person. The clients, trainers all mutually dedicated to the fitness improvement. The coaches are highly educated and motivated to exceed customer requirements. They also help for beginners to leading athlete every customer treated equally.

They also provide a custom built facility specially designed to satisfy the customer requirements. The programs are available for untrained beginners and the professional athlete. They also took the best sport and combined it to make one comprehensive fitness program. People can achieve the end results while simultaneously getting a unique spirit in the facilities. In the center you can also find the Gym, so you don’t choose other places for fitness programs. At the center, there are no barriers to achieving your fitness goals. When you become a member of the center, then you allow accessing all the benefits. Therefore, this is the right place to get fitness programs.

Choosing a Fitness Watch for Your Daily Workout.

Basis is an intelligent sports watch with a micro sensor that senses the heart rate (BPM), tracks activity levels, monitors perspiration, and records skin temperature. All this at just $150.

Why run on a treadmill when you can run out in the open and enjoy the cool morning breeze. You would be thinking, a treadmill is a better alternative when it comes to monitoring your workout, and would probably not dirty your shoes. But the technology today is so advanced that you could run in the open, and a simple wristwatch would perform all the functions of a treadmill for you. Right from monitoring the distance, these running watches would take care of your burnt calorie count, number of laps, total workout time, running speed, heart rate, etc., and are equipped with astounding features like GPS, pedometer, heart rate monitors, chronograph, touchscreen (some variants), Bluetooth, and much more.

Before you make a purchase, take a look at some quick tips on how to choose the best running watch for your unique needs.

Convenience and Comfort
When buying a running watch, keep in mind that your main focus should be on running and not adjusting your watch strap or settings every five minutes. Look primarily for a big dial which makes reading the values easy and quick. Secondly, but very importantly, the watch should do its basic function of displaying time perfectly. The time shouldn’t be somewhere in the corner, but in the center and bold.

Check out the watch strap. Most straps are of resin, silicon, nylon, or rubber. Some people are allergic to rubber or resin. Try wearing the watch and see if you feel comfortable and soothing. If you feel any kind of skin irritation or discomfort, look for a different strap material. The watch should firmly hold your wrist when you run and shouldn’t dangle around your arm.

Features
Like most other industries, here too a lot of brands compete with each other to provide the best features in the sports watch segment. So, there is a large fleet of brands and a larger variety of models under each of them to choose from.

Basic Fitness
If you just want a basic watch which can briefly monitor your workout without much effort or without sparing that extra penny, look for the following features.

Chronograph

Chronograph is basically a type of watch that records time with great accuracy. A basic chronograph is a must in every watch today. Look for a stopwatch and a countdown timer at the least.

Lap Memory
This feature is very important. Look for watches with a minimum of 30 – 50 lap memory. Also, look for watches which have interval timers and data storage for your runs. For instance, things like the total time for a lap, average lap, or best lap data.

Distance and Pace Computer

This is a very fundamental and prominent feature a running watch should have. Enthusiasts love to see the miles and speed of their run, be it with a sensor in the shoe or as built-in property of the watch. If you are seriously into running for your routine workout, do not compromise on this feature. You will find watches including this feature as cheap as $60. This feature provides scope to monitor your improvement on a daily basis, and reinforcement after exercise is really essential.

Backlight and Display
A backlight proves useful when you schedule your runs in the evenings. Look for the one with a more time lag to ensure longer viewing intervals. Also, choose a watch with a decent display size; avoid too big or too clumsy makes.

Athlete Training
Apart from the features in basic fitness, watches specifically meant for athlete training include the following useful features.

Activity Trackers

To start with, you need somebody to wake you up for those couple of laps in the mornings. But you don’t need to worry if your watch tracks your sleep and sounds an alarm every morning. Look for Soleus Go!; tracks activity for the whole day, monitors sleep patterns, and keeps a track of your fitness goals.
Similarly, Nike offers its ‘Fuelband’; while Garmin features the ‘Vivofit’, and Polar has its ‘Loop’ which performs similar functions as the Soleus Go!. All these watches sync with your smartphone and keep you updated with your daily activities and fitness targets.

GPS

Nowadays many watches come with a GPS feature. The watch receives satellite data constantly, which it uses to calculate pace. It will compute the time you take to run from point A to point B, and give you an exact calculation of your speed. When you end your run for the day, the watch shows you an average speed you followed for the entire run. Likewise, the watch synchronizes the daily GPS data to your phone or the computer via Bluetooth or USB. Almost all leading sports watch brands feature GPS in their watch models. Some of the best GPS watches are Garmin Forerunner 610, Nike+ Sport Watch GPS, Soleus GPS Fit, Polar FT80, etc.

Heart Rate Monitoring

For fitness enthusiasts who want to improve strength and cardio, heart rate monitoring is a must. Some watch models provide a separate band, whereas others do the monitoring right on your wrist. Basically, a monitor tells you whether your heart is functioning as it should, and whether it is okay to increase pace or ideal to decrease some. It’s better to make your heart strong to avoid future cardiovascular diseases. On the other hand, if you already have heart problems and intensely need to care for it without compromising on your daily run, a monitor-enabled watch would be perfect for you. If you are looking from the budget point of view, go for watches with separate straps for the chest, like Garmin Forerunner 15 + HRM, Soleus GPS Sole + HRM, and the like. Nike does provide a heart rate sensor strap, but as a separate accessory manufactured by Polar, and is compatible with the ‘Fuelband’ and ‘SportWatch’. If budget is not a constraint; go for a built-in HRM, like the Tom Tom Runner Cardio, The Pulse from Soleus, or the Alpha from Mio. If your sole aim is heart training, Mio specializes in heart training watches and bands, and has also received numerous awards in this segment.

Pedometer and Calorie Counter

These two are great motivators. A pedometer will tell you the total number of steps, whereas, the calorie counter will give you a figure of the total calories burnt. Always look for these two features in a running watch; especially, the pedometer which is essential to keep a daily record of the total steps. If you are very much figure-conscious and constantly strive to stay in shape, the calorie counter, in most cases, is your best friend, but sometimes your worst enemy too if you fall back on your diet and gulp down that extra donuts. Almost all leading manufacturers have these two features as a mandate.

Battery Backup and Water Resistance

Look for a rechargeable battery with a minimum of 5 hours workout battery life to avoid the hassles of frequent charging. The Soleus Pulse features a battery life of 10 hours in workout mode as claimed by the company. Similarly, other watches also have a battery life for a single charge as per the mode of use. In the watch mode, the battery once charged can last for weeks without charging. Talking about water resistance, look for the water resistance mark at the bottom of the watch dial. Popular watches have a water resistance ranging from 30 to 50 m. It is basically the amount of pressure the watch can withstand. For instance, a 30 m watch can withstand a pressure up to 30 meters, which could include minor splashes or raindrops. Basic watches show comparatively better resistance to water than the high-end ones.

Look for Extras
Look for extra features, like a touchscreen, vibration alerts, accelerometer, temperature sensors, caller ID, and text message notifications. Always compare brands and models in a similar budget range. Check for all the mandates and then look for these extra features. If you find a brand providing a special feature at no extra cost or a minor charge as compared to another brand, always choose the feature and not the brand.

Now that you have understood the different features that are important for a running watch, go and check out some brands at a store near you. Always decide upon your needs, buy wisely, and monitor your daily workout more efficiently. Running watches are also great to use during yoga or even when at the gym.

Components of Physical Fitness

The five major components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. This article provides information regarding the same.

The definition of physical fitness is relative. Physical fitness for athlete is different from a normal healthy person. Generally, it can be defined as the ability of the body to function normally throughout the day, ability to perform other usual activities, and still have enough energy stored to manage excess stress in case of emergencies. The 5 major components which contribute to good physical condition are:

Cardiovascular Endurance
Cardiovascular endurance is the component which helps to check if the heart and lungs are working in unison to provide oxygen and blood during the workout. Lungs bring oxygen to the blood. This blood is pumped by the heart for muscular and other systems of the body. Some of the best cardiovascular exercises are swimming, aerobics, and skipping with a jump rope.

Muscular Strength
This component is one of the most considered components amongst all when thinking of a person being fit or in shape. Muscular strength means the ability of the muscles to lift weight. In a workout, it is important that you have weight training to build muscles so that the body is capable of lifting different amount of weights. Some examples of muscle strength training exercises are bench press, push ups, calf raises, etc.

Muscular Endurance
Muscular endurance means the ability of the muscles to perform repeated exercises without getting tired. Simply put, the ability to withstand more repetitions of the muscle-training exercise. Some examples of the strength training exercises are running, cycling, cross-training on elliptical machine, etc.

Flexibility
After a workout, it is important that you perform stretching exercises to improve your flexibility. Flexibility component among the major components of fitness, tests the ability of all the joints in the body to move to their full range of motion. Stretching exercises like hamstring stretch, quadriceps stretch are examples of stretching exercises. When performing stretching exercises, it is important that you go slow and hold the position for an appropriate time. Yoga poses are an excellent way to improve your flexibility.

Body Composition
This component takes into account your body type, which is according to the height, weight, frame size, and the proportion of the fat mass compared to lean muscle mass. One excellent way to determine the body fat is underwater weighing.

The 5 main components of physical fitness can be used to define an average person. However, for successful sports participation, there are around 6 major skills-related components. These include speed, agility, balance, coordination, reaction time, and power.

But, these are the requirements for athletes. For a healthy body, you should have all the components in your workout. It is important that you consult your doctor, before entering any physical training program if you have any health condition. One of the best workouts which constitute maximum of the above components is swimming. Swimming is a cardio and strength training workout, which helps build lean muscles. With swimming, there is a reduced possibility of any injury, and it also provides great flexibility and endurance to the body.

Fitness Tips to Keep You in Top Form

Everyone wants to keep fit. The problem is, it can be difficult for some to get the fitness momentum, as well as keep it. Whether you’re already going to the gym, or trying to include fitness in your routine, you always want to be motivated to strive to be in tiptop shape. Here are 6 fitness tips to help keep you in top form.

Make a schedule

Work and responsibilities at home can put a damper on your desire to be fitter. It’s hard to motivate yourself for a jog or a visit to the gym if you have lots of things on your plate. The best way to squeeze a workout in is to make a flexible schedule. Look for holes in your current schedule. Yes, no matter how busy you are, there will always be some time in your schedule. Even if it’s just 15 minutes. Work your way up from that. When you start getting momentum, target a fixed schedule. Sooner or later, you’ll find yourself making more time for the workout.

Do some dynamic stretching

Flexibility decreases with age. However, if you keep your body in top form it can help delay flexibility issues. That’s why even senior citizens are encouraged to stretch and do mild exercises. Always include stretching exercises in your routine. Actually, even in everyday life. Static stretches are no longer the norm. Try dynamic stretches. This type of stretching activity allows your muscles to move freely, thus, they get stretched and warmed up more. Examples of dynamic stretching are arm swings, hip twists, lunges, ankle bounces and toe touches. Make dynamic stretches a permanent fixture in your pre and post workout routine.  Include it in your everyday life, as well. Do stretches when you wake up in the morning. At work, after sitting for some time. You’ll find that it will do wonders for your flexibility.

Remember to rehydrate

Most people will always give in to the urge to eat, but the urge to drink? They often set it aside. What happens is they get dehydrated without even knowing it. This is a serious hindrance to your fitness goals. Not to mention it’s really bad for your health.  Don’t forget to rehydrate. Water always works best. If you’re doing intense sports or working out, you’ll need to a sports drink to replace lost nutrients. Choose one which has less sugar and calories. Also, avoid sodas and energy drinks. Even juices, since they are usually full of sugar. This not only goes for physical activities, but during the course of your day.

Be smart with what you eat

Mention the word ‘diet’ and everyone is sure to cringe. But you don’t have to go on a strict diet to be in top physical form. You just have to eat smart. Avoid processed foods. Read labels to avoid food with too much sodium, sugar and learn to substitute with healthier alternative. For example, if you crave for French fries why not try sweet potatoes instead? Or eat whole wheat bread instead of white bread? Eat yoghurt instead of ice cream. Even the simplest substitute can have a great effect on your health goals.

Do some cardio

Cardiovascular exercise is good for your heart. And it also helps you burn calories even at a resting rate. Try to include 20-30 minutes of cardio in your fitness routine and in everyday life. It does not have to be a run or a session at the gym. It could be a walk home, climbing and going down a flight of stairs or in a treadmill at home. Be sure to have a good pair of shoes to protect your feet and maximize your cardio workout. For instance, Reebok footwear is a good pair to start with. An online is the easiest way to find Reebok shoes in Qatar. If you’re on a budget you can also be lucky enough to spot Reebok discounts online.

Remember to live life

Although it’s great to be disciplined and keep your fitness goals in mind, don’t let it stop you from enjoying life. Eat the foods you like, like pizza and burgers. The trick is not to binge. Don’t consider these as comfort food, but an occasional treat. This way, you’ll curb any craving for such foods.

Also, take time off from your schedule to get out. Go on a night out or vacation with friends or a partner. Remember that fitness does not only refer to your physical, but your emotional and mental health as well. So don’t forget to live life to the fullest.

Fitness Challenge Ideas

Fitness is a lifestyle, it is something that you need to do and share with your near and dear ones. If you’re tired of working out alone, and want to know of some creative ways to make your group exercising routine interesting and fun,

Experts suggest that people who workout with partners, or in groups, tend to stick to the plan for a longer duration and achieve their goals more often as compared to those who workout alone.

A fitness regime seems to be promising before you start, difficult when you are a beginner, and after a point, it gets kind of mundane, especially when you’ve been into it for quite some time. Perhaps you could bring about a positive change in your routine by involving more people in your workout. As mentioned already, it has been observed that group exercises prove to be more fruitful than otherwise. According to Todd A. Astorino, Associate Professor of Kinesiology at California State University, San Marcos, “For long-term weight loss, you need to have social support”. Apart from this, exercising in groups consisting of people who share common fitness goals and challenges also helps in building positive relationships with them, which again contributes to your overall health.

Different fitness challenges can be incorporated to target the long-term goals of how you wish to sculpt your body. These challenges not only induce a sense of healthy competition among members, but also provide the much-coveted motivation and zest that most people fail to find within themselves during a workout session. Take a look at these 5 challenges we have in store for your group.

Fun Group Activity Ideas for Achieving Your Fitness Goals

The Pedometer Boost

According to The Journal of the American Medical Association, people who use a pedometer, tend to walk almost 2,000 steps more than those who don’t use one. So, yes, before you start planning a fitness regime for your group, make sure everyone gets a pedometer for sure! You are normally suggested to walk 10,000 steps everyday to keep the weight off your body. However, to make things a little more challenging, your group can start with the treadmill (while wearing a pedometer). The goal is to compete with each other to see who reaches the number (10,000) first. The fun part would be that, in order to win, even those members who resented running would let go of their brisk walk and run! If the whole running on the treadmill challenge is not possible, each group member can wear the pedometer and report back the next day with the number of steps taken. The one who has the highest number is declared the winner.

The Balancing Act

Another fun-tastic activity that exerts your core muscles, abdomen, hips, arms, shoulders, and other target areas, would be to balance your body, as if you are a statue! In fact, it would make sense to take this challenge everyday so that the repetition not only helps in targeting your flab, but also improves your balancing skills over time. You can try different exercises―planks, side-leg raises, V-sit position, and the like. Using props, such as the stability ball and boards, will make things all the more interesting. The fun part would be to see people lose their balance, and watching those who would settle for a compromising in-between position making the activity seem all the more funny. Watch out for these funny sights, as they might be enough for you to lose your balance as to try to control your laughter. Many people prefer closing their eyes to gain more focus. As you might have gauged, the one who stays balanced till the end, wins.

The Super-fast Crunches

Who would deny the benefits of crunches when it comes to toning our upper body? Compete with others in the group, and do as many crunches as you can in 3 minutes! You know, there is something that really pushes you to the extreme when you watch others perform. Call it your willpower, ego, or stubbornness, you automatically start neglecting the pain that your abs feel after reaching a certain number. Slowly, you begin to enjoy that pain, and you push yourself till you see everyone else admiring your determination. If you manage to complete the entire 3 minutes, and reach a number that’s like a record (say, 70 crunches in 3 minutes), compete the alternate day again to see if someone else in the group takes over your title. You can try the same approach with different exercises including push-ups, lunges, squats, and rope jumping. Healthy competition can be extremely rewarding!

The Flexibility Goal

It has been observed that most people struggling with weight issues, also have flexibility issues. When alone, they tend to give up easily if they don’t see their fingers reaching their toes without bending their knees, or when they can’t do a perfect split! However, in presence of a group that is willing to support you, perhaps give you some helpful tips to improve your position, attaining your flexibility goal becomes only a matter of time. Give this challenge a time-frame, varying from 10 to 15 days, or more (if need be). The challenge would be to form a position using your flexibility skills. For instance, the group has to work together to make a perfect circle with their body, as shown in the image above. As a reward, each member gets the picture of the attained goal to be proud of the accomplishment. This task is more of a team effort, as opposed to a competition.

The 30-day Weight Loss Challenge

We wouldn’t be surprised if you tell us that you have tried this challenge a zillion times, and something has always gone wrong! Which is why, we insist that you give it a shot along with people who share the same goal. Share videos of a new exercise, pictures of what you’re eating, your thoughts when you need that firm assurance that these efforts are worth it, and motivation to not let go. Monitor weekly results. Get your food journal and share it with others. See where you or they may possibly be going wrong. Compete with each other to lose more in the given time-frame. Share the tips you come across in the process. With so many supportive hands together, you can make this challenge, a cherished success.

Please Note –
The aforementioned ideas can be modified as per the fitness level of the group members, as not everybody has the same capacity to endure the set difficulty level. It would be wise to take consent of every group member before deciding the activity. Also, it should be very clear that these competitions/challenges are healthy, and that no one should take extreme measures to “win”, especially those measures that may prove to be harmful to one’s health.

It is advisable to conduct these exercises/activities under the guidance of a professional. An experienced trainer would help you do the exercise in the right way. Incorrect posture while exercising may end up affecting the body adversely. For instance, exercises such as squats and lunges, if done incorrectly, may strain your knees. A dietitian who is aware of your medical condition (if you have any) such as diabetes, problems related to the heart, and the like, should be consulted while following a specific diet. Make sure all these professionals give each and every group member the go ahead to proceed with these (or any) fitness challenges. Other than that, it is strictly advisable to consult a trusted healthcare specialist before taking up any physical activity or amending a change in your diet. Your health condition would determine if it is okay for you to take up certain exercises. Hence, a professional consultation is a must.

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!