The average American is faced with a myriad of challenges in their daily lives with one of the most commonplace being their own health. Somewhere between juggling a demanding career with a loving, yet equally challenging family life, they have forgotten that their own well-being is dependent on healthy nutrition and regular exercise. Despite the Department of Health and Human Services recommends at least 50 minutes of moderate exercise a week, only approximately 23% of American adults meet these requirements according to the CDC.
There are many tools in the gym but do you know the history of them? Here is an article about the tools we use in the gym.
SPEED TRAINING FOR NEWBIES
Whether you are a turtle or a rabbit, speed training is an effective method of any injury-free- based runner. First of all, runners should avoid speed training until they have run for six months or more. It is important for any kind of speed work to start with dynamic warm-ups and slow running with a rate of perceived exertion of 5 and with speed training of 7–8 out of a scale of 1–10. Start with short sets of speed training time, and once you can hit the same pace for those reps, begin to add more. Speed training can be done individually or in groups. The advantage to using a group is accountability but the negative side is that sometimes people are pushed too much. If time does not allow you to work in a group, get a schedule that includes some of the following speed training forms such as hills, stair climbing, fartlek, and tempo.
Whether you’re 16 or 60, working out is a way to ensure good health and a fit body. For adults aged 65 years and older, the CDC recommends at least 2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle-strengthening workouts at least twice a week. Having the motivation to exercise when you’re older can be a challenge, but wearing the right fitness clothes can make you look forward to sweating it out in the gym or outdoors. Even the fashion industry knows this as it has caught on to the demand for beautiful and functional fitness wear dubbed as athleisure clothing which has an estimated market size of $44 billion in the US alone.
When was the last time you crawled on the ground?
Now, you’re probably thinking:
“Crawling … seriously? That’s for babies!”
Yes, crawling is for babies. And, it may be one of the best things you can ever do for your bodily health and strength, whether you’re a baby or not.
Here’s how to crawl: (Knees off the ground is the next step after mastering this one)
Every muscle and organ have its own function and task, but our core is the Queen of your body. It is the fundamental part of our body that keeps our posture upright, supports our back, keeps our immunity and keeps our major organs well intact. Basically, if you did not have a core you could not do 90% of things you are already doing, so begin loving your core.
Now that we all share something in common- abs, the question is who has the prettiest and best-designed abs? The way we train our abs can differentiate how our abs look like. For example, if you do heavy weight training you develop more of the 6 pack abs look. If you exercise holistically you will develop a more natural look.
Medicine Balls are great tools that are making a comeback. You can use them to diversify your training and are an excellent alternative to working your total body. Medicine Balls can be used by one person or in a group. They allow for improved range of motion and core strength and can be used by the beginner, those in rehab, and sports athletes.
Stability balls have been around a long time. They came out over a hundred years ago and were used originally to treat neurological disorders with therapeutic exercises. In the 1990s, the focus shifted and trainers began to use the balls to condition athletes. Their use in fitness quickly spread to the general fitness community. Stability balls are great to use because they encourage proper alignment and balance and engage the core in every exercise. They improve muscle stability and endurance and also encourage safe instability by allowing all the muscles used in the exercise to work together. Stability balls encourage primary and secondary muscles to work together. They are good for stretching before and after the workout because they prevent the user from over stretching their muscles while also providing a light cardiovascular workout during the warm up. Use of a stability ball allows you to move out of various muscle positions quickly and offers benefits alone or in combination with additional equipment such as a medicine ball, free weights or other stability blocks such as a yoga block, foam roller or stepper.
The foam roller is a great tool for the elite and recreational athlete to use in their training. Some of the benefits include improved posture and balance, the breaking down of scar tissue, and increased blood flow and improved circulation. It also increases flexibility by stretching and strengthening muscle and tendons. In the following article, the exercises are divided into parts of stretching and then strengthening for that section of the body.
Some runners are dedicated to their sport, no matter the weather. Those who exercise in adverse conditions with common sense are less prone to injury if they run all year long. Plus, they get to enjoy the benefits of cardiovascular conditioning, increased caloric burn, and better appreciate the outdoors. But there are risks in any sport. Runners can minimize those risks with a little bit of advance preparation. These recommendations should help keep you safe when running in the rain or snow.