Making a Splash with Underwater Cycling

Underwater cycling or aqua cycling is an underwater workout that is starting to make an appearance in Europe and North America. Underwater cycling brings the stationary bike into the pool. Before making a splash in recreation centers around the world, it was used as a form of physical therapy for injured athletes. Most people know classic cycling from their fitness studio: several stationary bicycles are arranged in a circle. In the front sits the trainer who gives instructions against the background of motivational music. The participants simulate cycling up and down mountains and valleys, and cycle seated or standing. This sport is however not suitable for everyone because it puts a lot of strain on the joints. If you ‘shift’ the bicycle into the water, everything looks quite different. The motion sequences are especially gentle because of the effect of the water and are even more fun. Special water bikes have been developed for this that weigh a little more and don’t rust.

The natural movements in water protect the joints and relieve the spine. Falls, impacts and sudden movements are prevented. This makes underwater cycling highly suitable for rehabilitation and gentle muscle building after injury and for those with spinal disk problems.

Water is the elixir of life, and the underwater massage has a positive effect on the skin, tissue and muscles. The skin is supplied with blood and tightened, and it encourages the purging of the tissue. The water pressure also adds a bit of a massage feeling to the legs that can reach deeper muscles, which is believed to help lose more calories.

The body stays cool even while working out because you are submerged in water. You still get the cardiovascular and fat burning benefits from cycling but it also helps those people with bone or joint ailments and lessen inflammation. Aquacycling improves the performance of your heart and circulation and has an invigorating effect on the spine, core, legs and butt. This is effective endurance training for increasing physical and mental well-being. An underwater cycling workout is challenging but doesn’t feel as hard as a regular cycling class.

Underwater cycling is still very new in many areas (and we’re not aware of any underwater cycling classes in our local San Jose area as of yet), but keep an eye out.  It could be coming to your city soon!

Plyometric Workouts

If you are an athlete who takes part is sports that require speed, agility and vertical power such as basketball and volleyball, then a plyometric workout will enhance your game. Plyometrics are specifically designed to help increase your vertical leap and better your ability to explode into sudden bursts of speed.Plyometrics leads to better body posture, improved balance and flexibility. Plyometric workouts come in many shapes and forms depending on the specific goals of the athlete. Having a regular plyometric workout is an important part of any strength and conditioning program. It is suggested that you do plyometrics only three or four days a week. Doing it every day could cause serious damage to your body. It is important to give yourself ample rest in between workouts to avoid injury.

Plyometrics have numerous benefits including stronger muscles and tendons and a better nervous system. Muscles are strengthened by the quick and rapid exercises. It trains your muscles to convert strength into speed. In plyometrics you place stress on your tendons as you workout. Over time, your tendons would become elastic and stronger. Stronger tendons mean fewer injuries. The rapid movements involved in plyometric workouts are also training your nervous system to react faster. Quick muscle contractions need rapid signals to your brain in order for you to perform. As you continue to train, you’ll notice your movements will become quicker.

If you’re new into plyometrics, start with something simple. Try the workout below.

As with any exercise, you must start by warming up your muscles through some stretching and jogging around for a few minutes. Using a jump rope for a few minutes is a good way to warm up as well.

Mini Plyometric Workout:

  1. Begin by performing 10 Jump Squats. Stand with your feet shoulder-width apart. Squat deep, keeping your knees behind your toes, abs tight and chest out. Jump off the floor explosively and as high as possible, landing back in a squat position. Land softly by using your leg muscles and engaging your core throughout.
  2. After you have completed 10 squat jump repetitions, go right into your Plyometric Push-Ups. Get into a regular push-up position, lower your chest to the floor and explosively push off, forcing your hands to leave the floor. Land and lower your chest to the floor again, then push up again into your next rep. Keep your body straight with your abs tight throughout the exercise.
  3. Another great exercise is to do Lunges. This exercise helps build the muscle in your quads. You can use dumbbells or you can start without any weight. Start in a standing position and lunge forward with one leg until your knee is at a 90 degree angle and then push yourself back to a standing position. Repeat with the other leg. Make sure to keep your torso upright when performing the lunge.
  4. Try some Step Ups. For this exercise you can use a bench or a chair. Start by standing in front of the bench and then putting one foot flat on the bench and step up on the bench. Step back down to the floor and repeat with the other leg.

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Coming Back From Injury

If you’ve been inactive for a while due to injury you have to plan your re-entry into a fitness routine carefully. Make sure you have the approval of your Doctor before you start back into any workout routine. Start slow – it will probably feel like you are starting from square one again – and you are, but it won’t take you as long to get back to where you were before the injury. Give yourself time to get back into it. If you lost a month, plan on giving yourself a month to get back on track. You’ve likely lost some strength from being out of your regular workout regime. Start slowly and get reacquainted with your body. Allow your body to tell you how hard to push and when to pull back. For the first couple of weeks back, err on the side of caution. Focus more on getting healthy than losing weight or being able to do what you used to.

Even though your Doctor may have given you the green light to go and return your workout routine, you may feel a little afraid to it in the beginning, worried about re-injury. A great way to get started again is a workout routine in the swimming pool. Start using the resistance of the water to start redeveloping your strength and confidence in your healed injury. Once you feel confident you can start doing activities out of the water.

Get your motivation back. Find a friend to workout with you. A workout partner can help provide you with the encouragement you need to keep up with the everyday or every other day routine. They can also spot you when doing certain exercises so you don’t re-injure yourself.

7 Recovery Steps:

  1. Nutrition – Eat right. A good diet of low starch and sugars, high protein and fiber.
  2. Rest – Get enough sleep so your body can recover.
  3. Warm-up and Cool-down – stretch before and after your workout.
  4. Stick to it – stay motivated and keep up with your routine.
  5. See your Doctor – continue with your appointments and check-ups with your Doctor and any therapy you are receiving.
  6. Mentally Prepare Yourself – stay positive. Tell yourself you will get better and get stronger.
  7. Hire a Trainer – trainers will be able to help you adapt your workout routine to help in the strengthening of your injured area and what to do to prevent re-injury.

With a little commitment and time, you will be pleasantly surprised with how quickly the body will respond to the increase in activity. Soon you will back to your fit and energetic self.

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Beware Gym Equipment

If you want to get fit then a visit to the gym is one of the best things that you can do. However, if you are not careful, then it is very easy to get injured in the gym.As you know, there is a lot of equipment at the gym. All of this equipment needs to be used in a certain way otherwise you can risk serious injury. Perhaps the worst culprits are the machines which involve lifting weight. If the proper technique is not followed there are a number of injuries that can occur, including muscle tears or joint strains. However, it is not just this equipment which can cause problems. You may also be at risk using something as simple as a spinning cycle or even a treadmill if they are not used correctly. In fact, anything in the gym can cause serious problems if you do not know what you are doing.

Before you head to the gym I suggest that you carry out a bit of research with regards to the correct techniques to use for each piece of machinery. This is the only way that you are going to be sure that you will be using them correctly. If you are at the gym then you may want to book an orientation or initial consultation with a fitness trainer. The staff at the gym are there to help so don’t be afraid to ask.

In addition to using the equipment properly (i.e. by following proper technique)it is important that you do not push yourself too hard, and carry out a warm-up beforehand. If you do not do either of these things then the chances of injuring yourself using the equipment are very high. Therefore you want to ensure that you take every possible precaution. This is the only way that you will be able to guarantee your safety.

As you can see, when it comes to safety in the gym it is absolutely vital that you stay on top of things. Don’t worry as the machines are not difficult to learn how to use and if you use them properly then you will cut your risk of injury considerably.

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Superman Workouts

Are you envious of stars of the latest action movies who all seem to boast an incredibly muscular body? Most of us are. Don’t worry however, there is no superhero secret here. All of these bodies were obtained with some hard graft, often very quickly.Honestly, if you put the same amount of effort in you could end up with a fantastic body. Let’s take a little look at some exercises that can be done to get a superhero body.

Firstly, before I delve into these exercises I want to give you a couple of hints to ensure that you get that superhero body sooner rather than later:

  • Up the amount of calories that you are taking on a daily basis. For example, if you are consuming 2,000 calories you want to be consuming 2,500. This gives your body something to work with when building up your muscle.
  • Consume more protein. Protein is vital for building up those muscles so look into various ways in which you can get it into your diet.
  • Work out your whole body. If you want to look like a superhero then you need to do much more than work on your arms. You will also need to build up those legs, stomach muscles and back muscles.

Now that is out of the way we can take a little look at some top exercises that you can use to get a body fit for a superhero.

Perhaps the best tip is to use exercises which target a lot of muscles at the same time. This means really focusing on your strength training. Some top exercises here include:

  • Pull-Ups. This exercise is great because you will be relying on your own body weight. This is something which will always present a challenge.
  • Bench Press…a lot! If you find that the exercises are too easy then don’t be afraid to bump up the amount of weight so that it presents a challenge for you. Remember, you won’t be building up muscles if you find it too easy.
  • Overhead Press
  • Deadlifts
  • Squats. This is without a doubt one of the most important exercises to learn how to do properly if you want the body of a superhero. Get a trainer to so you the proper technique. This is going to give the majority of your body a workout, so you need to make sure you have it down to a tee.

You absolutely must make sure that the exercises that you are performing are challenging. When you are strength training (the key to getting that perfect body) you want to be focusing on lifting as much weight as you can. You don’t want to be aiming for speed. Therefore keep the weight high, the amount of reps low, and have a large number of sets. If it isn’t difficult by the time you get to that last rep, you aren’t pushing yourself hard enough.

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Fun and Exercise

The nice thing about parks and playground is that they are free and accessible for everyone in the community. There are no more excuses for getting fit and you get to have some fun while doing it. And, if you have young kids, it’s a great way to spend some time with your family – you were probably going to take them to the park anyway…Ten Playground Exercises:

  1. Weights: You can work your body using bodyweight or by safely lifting some of the equipment found in the park (if not secured). Pick up a picnic table or bench. Bring along a kettle bell with you and do several arm workouts.
  2. Step Ups: While your kids might be playing at the park, find a step that you can perform step ups on. Alternate between 1 minute of medium paced step ups and 30 seconds of fast paced step ups.
  3. Move Through the Equipment: By actually trying to walk through the playground equipment, the rings, slides, swings and ladders you’ll find it is quite a workout to squeeze in and out of the kid sized equipment set up. Doing this will help to improve your flexibility and mobility.
  4. Chin Ups: This is a more advanced exercise so don’t worry if you can’t perform them just yet. Start with a jumping chin up and get the help from your legs.
  5. Jogging/Walking: Take a jog around the park. Or, if jogging is too much to start, take a fast paced walk with bursts of jogging, slowing extending the length of the jogging portion. Another twist on a walk in the park is adding lunges. Try some walking lunges as you travel through the park – a great leg exercise.
  6. See-Saw: Actually play on the see-saw. This is a great thigh and butt workout.
  7. Kids Games: Hop-scotch and skipping – these are great games that burn calories and get that heart rate up.
  8. Swing: Sit on the swing, hold the chains securely, and lean back. Lift both legs in front of your body to hip height then bring your knees into your chest, sit up to allow your chest and knees to meet. Continue this for several repetitions. You’ll feel this in your abdominal and hip flexor muscles.
  9. Supported Squat: Using the swing for support, place the swing seat on your upper back. Slowly lean back so that you are standing at a 45 degree angle and being supported by the swing. Bend your knees and lower your buttocks towards the ground. Do not bend your knees more than a 90 degree angle. Then straighten your legs back up to the 45 degree angle position. Continue this for a number of repetitions. You should feel this exercise in your hamstrings, quads, and even your buttocks.
  10. Push Ups: Try doing push up with your hands grabbing the swing seat.

Pick a combination of the workouts above. Mix and match them changing the combinations weekly to keep it fresh. Not only are you getting some fresh air and keeping fit with a healthy active lifestyle, you’re also teaching your kids how to stay fit and showing them how important it is to include and make time for regular exercise in our busy lives.

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Step It Up

For a few, working out is fun! For the rest of us, it is a necessary evil as we battle with our scales and feverishly race against the summer clock, praying that this year we will be able to get into that bathing suit and look half decent. While some see working out as a true hobby-one where they actually enjoy feeling the burn, the majority of us just want to hit that target weight.Tweaking your current workout regime is highly recommended in the working if you are aiming to see results sooner rather than later. A few simply alterations can truly make a difference and get you to reach your goals faster. Check out these ho-hum regimes and commit to making modest changes for a fast tracked new program and stellar results.

Current: Dumbbell Work

Bicep curls, shoulder press, tricep extensions, etc. There are many dumbbell exercises that you’ve probably done hundreds of times. You may feel comfortable doing these exercises and have probably increased your weight load many times. The problem is that you’re muscles will get bored and your results will plateau.

Tweaking

Instead of using a dumbbell pick up a kettle bell. By performing the same exercises with a kettle bell you’ll notice two things. One: you won’t be able to use the same amount of weight as you could with the dumbbell. Two: Your muscles will fatigue much more quickly than with the dumbbell. The reason this occurs is because of the change in your grip when holding the kettle bell and the difference in the balance of the weight.

Current: Push- Ups

It may surprise you to know that a large percentage of people doing push-ups, which is a great all over body exercise, are actually doing them incorrectly because they are only utilizing partial range of motion and doing them too quickly. By doing so, the results are nowhere what they could be.

Tweaking

Instead of using the partial range of motion technique, opt for a full range motion and slow down the pace of each push-up. Begin by starting at the floor level and pushing your entire body weight all the way upwards, so that your elbows are able to get into a locked position.

Your elbows should ideally be at a 45 degree angle so that you aren’t overextending. Keep your body flexed and straight in the plank position and as you lower yourself to the floor do so in a count of “three seconds” on the way down and “three seconds” on the way up.

This will target specific muscles and use all of your body weight evenly. Remember to inhale on the way up and exhale as you lower to the floor.

Current: Walking

Walking and running are excellent cardio exercises and they can also help to build muscle. However, leisurely walks offer less results and if you really want to burn calories you need to ensure that your heart rate is elevated or else the walk will accomplish little.

Tweaking

Anyone can turn their walking sessions into a calorie-burning workout by adding these simple tricks:

When walking, be sure to swing your arms constantly. To do this, bend your arms at the elbow at a 90 degree angle and pump your arms as you as you walk. This will burn about 15 percent more calories and will also help elevate your heart rate.

You can also add wrist or ankle weights of two or three pounds which will force you to expend more energy and help with toning the various muscles throughout your body.

Walk different paths occasionally so your body doesn’t hit a boring rut and you will be utilizing different muscle groups. It’s best to choose a path that offers both inclines and declines along the way. This will challenge your muscles groups, elevate your heart and tone the body.

Also listen to music as you walk as the beats will automatically put a little pep in your step.

Current: Sit-ups

We all want flat abs and most of us kill ourselves doing crunches to the point of exhaustion. Recent studies show that crunches are actually less effective than we once thought. The abs consists of many different muscle groups, and crunches only address one.

Tweaking:

Ditch the crunches and start doing planks. Not only are they easier on the neck and back, this exercise will target every region in the abdominals at one time and will be more effective.

Another amazing ab exercise is the Pilates Hundred. This also targets all the muscle groups in the abdominal area and will reach the core areas quickly and efficiently. To perform these exercises do the following:

Lie down on a mat with your knees bent and your palms facing down. Gently lift your shoulders off the mat and with your arms still extended out, palms down, pump your arms about six inches up and down in a rhythmic motion, exhaling with each pump. Arms should remain close to your sides and don’t go beyond the six inches with your range of motion.

Continue until you have reached a hundred pumps.

To make this more challenging you can keep your head and shoulders off the mat and at the same time your bent knees can also be elevated off the floor which really targets the core muscles.

Be sure to keep your lower back pressed into the floor and your lower abs should be pulled in tightly for the best results.

By adding these minor tweaks to your regular workouts you’ll break through that plateau and start seeing results faster.

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No More Excuses

We all know that exercise is important, so why do so many of us make excuses not to do it? Exercise and healthy eating will not only make us feel better immediately but it can also extend our lives. It’s time we stop making excuses and start getting fit. Here we’ll learn ways to combat the most common exercise excuses.No Time
Probably the most common excuse that people use to avoid exercise. Between work and family life it can be difficult to find the time to fit in exercise so you have to get creative. Everyone has down time. The important thing is to make good use of your down time. Instead of sitting in front of the TV vegging out in the evening, use that time to exercise. You have many options; go for a walk or run, take a fitness class, pop in an exercise DVD, etc.

Another option is to fit in exercise on your lunch break or before you start work. This is easier if your workplace has a fitness center in the building. If you don’t have access to a gym at work there are still ways that you can add fitness into your daily routine. Park further from the door so you have to walk further. Take the stairs instead of the elevator. There are even some exercises that you can do at your desk to improve your strength and flexibility.

By combining family time and exercise you can teach your family the importance of staying fit while spending quality time together. Going for a bike ride, taking swimming lessons or family yoga are great ways to bond as a family and fit in some exercise.

When it comes to finding time for exercise there is always a way to fit it in. Even if you have to break up your workouts into small increments throughout the day any activity is beneficial. Look into Bootcamps as well, where you can get a full body workout in less time.

Lack of Athleticism
People who aren’t athletic often say that they don’t enjoy exercise. It’s hard to enjoy an activity that you’re not strong at. It may seem like effort. In this case it’s about finding something that you enjoy. Going to the gym isn’t for everyone but that doesn’t mean that not everyone can be active. It’s all about finding what you enjoy. If you don’t like sports but like music, look into a Zumba class or take dancing lessons. That way you can combine your love of music with a form of exercise.

Another way to get over a lack of athleticism is to workout with someone who can teach and motivate you. The best workout partner is someone who is positive and encouraging without being overly competitive. You may find that the best option is to go with a personal trainer whose job is to teach proper form, create workouts and motivate their clients.

“I’m too overweight”
It’s hard to get started if you haven’t partaken in a fitness routine before. Gyms and classes can be very intimidating so it seems easier to just not start exercising. If you’re trying to get started but are worried about what others might be thinking try to put that thought aside. Everyone has to start somewhere. You’ll probably be surprised that most people, especially in a class setting, are really supportive to new participants.

If you’re still nervous than start with a personal trainer. A good option is to work with an independent trainer who can either come to your home or will train you in a private studio. Also, speak to the staff at your local fitness center and find out when the club is quiet and workout at those times until you feel more comfortable.

Doing some workouts at home or on your own to lose those first few pounds can be a great motivator to keep you going. There is lots of help online or through workout DVDs, so there is no excuse for you not to start you weight loss program.

Getting motivated to workout can be difficult, but once you get going you’ll be surprised at how much you enjoy it and how much better you’ll feel. Once you find something you like and establish a routine you’ll forget about all the excuses you used before. Look into your habits and the most common excuses that you’re using to avoid exercise so you can overcome your mindset and start on the road to fitness.

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Renew Your Routine

Revamp You Goals and Workout Routine for the New Year

As we enter the New Year most people are beginning to think about their resolutions and more importantly, how to make them stick this year. Though it is easy to set goals and feel inspired to make the changes, remaining faithful and diligent to them can be a challenge. The shortcomings of yester-year may have little to do with your commitment and more to do with how you set those goals in the past. This year, redefining those goals and having a different point of view on how you will meet them may be in order.

Be Specific
It isn’t enough to say “I want to lose 10 pounds this year.” Many people fail to meet their goals because they are too vague. Humans are innately conditioned to meet small objectives and then move on to the next one. This year structure your goals a little differently and set target dates for each milestone instead of trying to meet the goal as a whole.

Although you probably want results sooner rather than later, practicing patience will do you and your workout goals well. For weight loss and fitness that will last, a safe amount to lose is between 1-2 pounds per week. So set that as your initial goal. This way when each week ends you have something to measure and you can check it off your list. Meeting small goals often will work much better than an arbitrary goal that is just hanging in the breeze.

Even though you are setting smaller goals, still remain focused on the large one as well. Give yourself a specific number of months to complete the goal. Don’t just say “I want to lose 10 pounds in three months” but reframe your objective as “I want to lose 10 pounds by May 1st” or whatever day you choose. This will keep you focused on something specific so you can average how many pounds per week you need to lose to meet that goal.

Faking It
While some do well with regimented schedules, most of us live hectic lives and trying to fit in a workout regime often proves to be more difficult than we originally thought. Even more evident is that some of us simply dread working out in general. This year take the fake it approach; not with your routine and eating, but fake your body (and more so your brain).

Rather than joining a gym that you probably will end up donating your money to, commit to a fitness regime that you actually enjoy and that will offer cardio and strength training benefits. One that doesn’t feel like you’re working out. Think about what you love to do and then find a creative way to turn it into a workout.

If, for example, you love to dance join a local Zumba or Salsa class and maybe invite a friend to join with you. The social aspect of a group class makes it feel less like work, and since our brains respond to music in such a positive way, you will burn calories and not even know it.

If you like to eat your lunch outside in the fresh air, cut your eating time in half and then spend the other half of your lunch speed walking around your work place. Initiate a weight loss lunch group so you and your co-workers can still chat during lunch but it will be a double duty thing-losing weight and gossiping.

By disguising things that you love as fitness goals we are more likely to stick with them than if they feel like work or something we are forcing ourselves to do.

If you really want to join a gym, consider joining one that is multifunctional. Many gyms have a regular workout room, but also join one that has a racquetball or basketball court, possibly a swimming pool and some group classes. This way you will have a whole host of activities available to you. The less you tire of your routine, the more apt you are to stay with it and you will learn some new skills too!

If you can’t afford a gym consider some of the new apps that are available on your mobile device or join a free support club online. Connecting with others who are working towards the same goals as you will offer support and you can track your progress easily.

Revamp Your Kitchen
Purchase a juicer and incorporate more fruits and veggies into your diet. If your kitchen in equipped with things designed to make healthy foods you can’t help but notice them and use them. Throw out any fattening equipment such as fryers.

Do a New Year’s sweep of your cabinets and fridge and throw out or better yet donate your food to a soup kitchen. Get rid of sweets or any foods that will get in the way of your new goals and replace them with healthy snacks and foods.

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Workout Smarter

A lot of people at the gym feel they are putting maximum effort into their workouts but aren’t getting the results they were hoping for. The main reason for this is that they are not working out efficiently. In this article we are going to take a little look at how you can get the most out of your workout sessions, so you can achieve your fitness goals faster.Many people who are attempting to lose weight by cardiovascular exercises go about it the wrong way. They attempt to push their body to the max. What ends up happening is that they can’t maintain that level for long enough. In order to get the weight loss benefits you have to keep your heart rate at an elevated level, but not at max, for at least 30 minutes. Instead, you should slow down the pace to something which you are comfortable with and are able to do for longer periods of time. This is one of the most efficient ways of losing weight and building up your fitness levels. Once you’ve increased your fitness levels and have lost any excess weight you may be ready to move into higher intensity workouts. High intensity workouts should be done under supervision because when intensity is increase often form decreases and there is a greater chance for injury.

One tip for your cardiovascular exercises is to try to incorporate interval training. This is where you work out at a slower pace to begin with, then you do a quick burst of high intensity work out, and then return to a slower pace. You do this for set time limits. This is an incredibly effective way of working out, and you will most likely be able to go for long periods of time. This type of training is going to be of particular benefit to runners.

Did you know that strength training exercises can also help improve your workout sessions? For example, a short strength workout can burn off many more calories than a longer cardiovascular workout. This is because muscle tissues are used which require more energy to work than any other tissue in your body. There are plenty of easy to follow strength workouts which you can incorporate into your regime. Remember, strength training doesn’t necessarily mean you are going to get big and bulky. In fact, this only happens if you continuously push yourself over the edge and vastly increase your protein intake. Of course, for the most efficient workouts you will want to combine strength with cardio training. You may also want to look into ‘super sets’ which pack more into your workout in a shorter space of time.

One of the biggest tips I can offer for training more efficiently is to go in with a training plan. Know exactly what you are going to do and when, and stick to it! Start by choosing your fitness goal and work out a regime, with the help from a Trainer. Once you’ve reached that goal you can set another goal and adapt your workouts to reach that goal. Going in with a plan will keep you focused and bring purpose to your exercise routine.

There are many ways to train more efficiently and effectively. Fitness Trainers and Fitness Consultants have the knowledge to help you achieve your goals safely without injury. Use them to improve your workout routines.

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