Foam Roller Stretching - You've seen them laying around the gym, but do you know what they do?
A foam roller is exactly what it sounds like for those of you that have never seen one. And foam roller stretching is the first step in any serious workout nowadays. It is the tool used to achieve myofascial release, a vital part of flexibility. Everyone can benefit from improved flexibility - simply because it is a core element of physical fitness.
As we humans become smarter as a species, we learn from injuries of others and we try to prevent them. This forward thinking is something every athlete must keep in mind while performing. Preventing injuries is not hard, and it’s not expensive either. Since the beginning of time, back rubs and massages have been considered the ultimate medium to achieve relaxation. And surprisingly it wasn’t until recently that they could be thought of as injury prevention. Sports health science exploded in North America after seeing its success in European nations in the 60’s and 70’s. It is common sense to stretch before any kind of physical exertion, but stretching only goes so far.
Having strong and sexy legs is every woman’s dream. However, getting lean, muscular legs may seem like a difficult achievement when busy daily schedules leave you with little time for exercising. The challenge is to find a leg workout that yields the greatest results in 15 minutes or less each day without disrupting time planned for other responsibilities. Fortunately, there are a number of short but effective exercises that target the various muscle groups in the legs. Here are five leg exercises that target the different areas of the legs and, when done correctly and performed regularly, will help you get the shapely, sexy legs you desire. Perform each exercise for a one-minute interval and repeat the sets in three total circuits.
Weighted side lunges
“Exercise is really for the brain, not the body.”
- John J. Ratey, MD at Harvard Medical School
We all understand (I hope) that regular exercise is necessary to living a healthy life. But recently we have begun to, aside from theory, understand scientifically the direct benefits of exercise on our brain.
The two primary benefits our brain receives in response to regular exercise, in addition to a bevy of other benefits, are: mood enhancement and neurogenesis.
It is commonly understood, by those who incorporate it into their routine, that exercise makes us feel better. More self-confident. Happier. Sexier. But why? Is this a placebo effect? Something that’s just in our minds? Well, in a sense, yes – it is just in our minds.
Due to the intensity of the sport, MMA athletes require a high-impact, well-balanced workout that includes all the essentials that they face while in the ring including: strength, cardio, power, agility, and balance, among others. A run around the track or an old Richard Simmons workout tape isn’t going to cut it.
These 5 workout DVDs promise to deliver the high-quality workout that MMA fighters need in order to see big results and become ring-ready:
Developed by MMA fighter Georges “Rush” St. Pierre, the intense “Rushfit” training camp style workout promises to share “the secrets of a champion” to achieve excellent results. The program includes six DVDs that contain seven 45-minute high-intensity workouts that focus on all the essential MMA training elements including: strength, balance, agility, flexibility, power, endurance and core stability. The system also includes 2 training guides with nutrition management plans to train from the inside out. The workout requires a set of dumbbells and 8 weeks of dedication alongside instructor, Georges St. Pierre.
Here’s the thing about staying fit: it’s not just about working out and eating well as much as it’s about committing to new ways of doing things. Deciding that you’re going to make changes in your life and then seeing them through.
Oh, hey, you know what else that sounds like? Marriage! In fact, the pledge you make on your wedding day to that special someone is exactly the same kind of pledge you need to make with yourself when you want to stay healthy and in shape. For a lot of us, an impending wedding is enough to get us up off the couch and working out. I mean, you want to look good in your wedding photos, right?
Don’t let all that hard work go to waste! After the engagement ring has been accepted and the “I dos” have been said, why not keep up your fitness promise on your honeymoon? Of course, you won’t want to disrupt a romantic getaway with trips to the gym, but you can integrate some basic workouts into your downtime. Here are some ideas for simple workouts you can do from virtually anywhere.
Say “I Do” to Moderation!
“Whoa!” My friend exclaimed. “You’re skinny!”
I had just gotten back from a 7-day backpacking trip in the Rocky Mountains. My backpacking group and I hiked for at least 25 miles, where we climbed up and down 3 passes. It was a grueling experience. Upon returning home, I was so exhausted that I didn’t realize how much looser my pants felt.
I looked down at my own body and realized that I had indeed lost a few pounds. Who would’ve thought walking could make you leaner?
Well, I was wrong. Hiking is so much more than just walking. It’s an endurance workout that burns a lot of calories.
Hiking burns at least 350 calories per hour. It just depends on the terrain, your weight, your hiking speed, your metabolism, and many other factors. For example, a 180-pound man with a 40-pound backpack hiking up and down steep terrain burns more than 600 calories per hour. That’s a lot of calories! Also, hiking is a great exercise for many more reasons.
Hiking is easy.
For Mixed Martial Arts enthusiasts (like we are over at Havoc), nothing is better than watching two professionally trained fighters go toe-to-toe in a ring. But if fitness, not fighting, is more your thing, there’s a lot to learn from these incredible athletes. Their sport requires them to have the explosive strength to charge, the maximal strength to lift an opponent, and the cardiovascular endurance to stick through several rounds of intense competition!
So while you may not want to take a beating like contact athletes do, you can still take a page from their training logs. Here are 5 easy ways to integrate the training of contact sports into your workouts!
#1. Get Heavy With It
Hitting a heavy bag (aka a punching bag) is a fantastic workout. Not only will you get an abdominal, shoulder and triceps workout from punching, you’ll also work on your cardio as you duck, dodge, and move your feet. Make the most of your heavy bag use by constantly moving to keep your heart rate up.
We all know it’s important to push ourselves when it comes to training, as regular sessions will build-up strong, lean muscle mass over time. Sometimes however, pushing yourself too hard during training can make you take one step forward, and two steps back. The reason for this, is that a lot of us forget about how important the recovery period after a workout is to really maintaining muscle growth.
Taking time to recover from intense exercise is vital
(photo credit: freedigitalphotos.net)
Taking time to recover from intense exercise is absolutely vital when it comes to your health, and building strong, healthy muscle. Whilst many assume that just physically resting after exercise is enough to help your muscles, there are in fact substantially more benefits to be had from taking specific muscle recovery supplements that include unique protein matrix and premium amino formulas.
Why do muscles need to repair?
Most health science sources advise that carbohydrates and protein are the two most important nutrients for the muscle recovery, and new supplements to speed the process along are often featured in health headlines.
For most of us who work 9-5 during the week, staying fit and healthy can not only be difficult but often downright inconvenient. I'm writing from personal experience here, I work in an office and sit in front of a computer screen for the majority of my time in the office (and out of it really). I started to notice that I wasn't being very healthy with what I was eating and doing during the working day. So I did some research and decided to share my results with other people so that they can work healthily as well.
Take a Break from Your Screen
Rest your eyes and your back by taking a short break from your computer screen every hour or so. We've all had those days when our eyes feel dry and we have a pounding headache; odds are that this is brought on b the constant strain being put on your eyes by the screen.
If you don't trust your own willpower you can download the free Eye Leo app for your computer, which basically freezes your screen for a few minutes after the selected time period has lapsed.
You know how important it is to get regular exercise, but if it has been a while since you last hit the gym, it can be extremely hard to get back into the habit.
Other people have a hard time getting regular workouts because they are new to exercise and are unsure exactly where to start.
If you are currently struggling to make working out a habit, read on to get the best exercise tips for beginners!
Tip 1: Set Manageable Goals
One of the most important exercise tips for beginners is to set specific goals for yourself—but you need to make sure they are realistic.
WebMD.com emphasizes the importance of keeping your initial plans attainable and relatively low-key because when you just diving back into consistent workouts, your body simply won’t be prepared for really strenuous physical activity.
Plus, if you miss a day or end your workout before you reach your goal, you’ll end up feeling guilty—even though you should just be happy you were exercising at all.
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