Outdoor Equipment

One of the things that should be done is to make sure that you actually choose a hammock that is of the highest quality so as to get efficiency as well as durability all wrapped in one. There are different sizes of hammocks that you can choose from. The widths are also different. There are those that are designed for couples while others are best for single users. If you are alone, then a narrower hammock is suitable but it all depends on the amount of space you feel like you need. You should however be sure that when the hammock is too wide, it will actually wrap all around you and you might start feeling claustrophobic.

The length that you do settle for also widely depends on the user in question. There are some models that are well over 8 feet. However, this is truly a matter of preference. When you buy a hammock, you need to understand the suspension system. You also need carabineers. You might get some of these together with the hammock, but other times you may need to buy them separately. A good hammock should have lots of attachment points. This is because you will be able to have better adjustability as well as better flexibility when it comes to the trees you choose to use.

The Abs carver

Outdoor lovers should always remain fit so as to be able to handle the terrain that can be rough at times. Most of the outdoor lovers are big on staying fit. The ab carver allows them to remain that way. You should therefore buy an ab carver machine as well as other training and strengthening and equipment that will last for a long time.

If you want this fit but have a limited budget and space, there are many options that you can choose from so as to still be able to work out and stay fit. Shopping wisely is important. It may not be so easy to shop and shop well, but it is not impossible.

There are lots of ab carvers that you can choose from and you should settle for the ones that are of a high quality and within your budget.

You should purchase things wisely when you want to venture outdoors. Stay safe and stay warm, especially when the weather is not so favorable. There are lots of reasons as to why you should compare prices and find the best equipment for your ventures outdoors.

Body Building Routines

An important thing to be borne in mind when choosing a body building routine is to check, on the basis of actual hard data how successful this kind of program has been. It is better in such cases not to rely on the instruction manual, the advertiser’s brochure, or the instructor’s own advice.

Apart from that, it is the following information that must be sought after:

  • Goals
  • Training load
  • Progress monitoring
  • Recovery periods

A trial and error approach is never the safest bet. Before embarking on a body building routine, it is essential to find out the course the entire program would follow over the several weeks that it is to be applied. It is also essential to find out how will the work load be shifted over the entire program. It is also important to monitor progress through several channels. Only weighing oneself might not be enough. Measurements must be taken regularly too.

Recovery periods must be actively taken care of in the entire body building routine. A senseless training and working out during the entire program without adequate rest is not going to prove effective. It becomes essential, hence, to chalk out the entire program before hand with well spaced out rest periods in the middle.

The next important step is to find out if the particular body building program chosen is the one that would be suitable to the person concerned in terms of age, experience with such kinds of programs earlier, etc.

Lastly, it is important to understand that a body building routine may affect different people in different ways. Hence, trying out a program just on the basis of the fact that it worked out for some one else, is not the right approach to take. Everyone has a unique and different body type, and this fact must be respected and very well understood before starting out on such programs.

Using Resistance Bands

Safe

If one drops a resistance band on his or her toe, the toe is not likely to break. They are light, easy to move and safe to use. Dumbbells are heavy, awkward and can be dangerous. If one maxes out on a elastic band, he or she merely needs to release tension on the band. In comparison, maxing out weight on a dumbbell can cause injury. Hands down, training with exercise bands is safer than training with free weights.

Portable

They are light and compact. People who travel frequently can get a full workout by packing their resistance bands into a corner of their suitcase. Exercise bands can be stored in a drawer or under the bed. Free weights can take up an entire room or closet. In addition to their compact size, exercise bands much less expensive than free weights.

Effective

Since they are elastic, they do not rely on gravity to provide resistance. Therefore, exercise bands can be used in more ways than free weights. Resistance tubing become more taut as the band is stretched, which creates a heavier load on the band. As one pulls a 10 pound band tight, the load on the band could change to 30 pounds. The elastic nature of the band allows the user to challenge the ability of their muscles within a single exercise. In contrast, a 10 pound free weight will always way 10 pounds. Also as the band is pulled taut, it creates a kinetic energy known as recoil. The recoil of the band engages muscles both on the way up and on the way down. The effect of recoil is unique to exercise bands and works the muscle more thoroughly than using free weights.

Fitness Products

Free weight

Bowflex Selecttech Adjustable Dumbbells

Now dumbbells are one of my personal favorites of all work out equipment. Reason being, they are very useful. You have a wide array of ways to use them and work multiple areas of your body. But, often you have to buy multiple weights and if you are really into working out you will want a large range of weights. Having all those different weights take up a lot of space and can cost quite a bit of money depending on the quality of dumbbell. With the Bowflex Selecttech Adjustable dumbbells, you don’t have to worry about getting multiple sets of dumbbells. These dumbbells allow you to adjust to the desired weight by turning the nobs on their ends. They are made well and very durable. If purchased, I also recommend purchasing the Bowflex Selecttech Stand. This provides you with a nice storage place for your dumbbells and doesn’t require you to bend over to pick them up.

Force weight

Bowflex PR3000 Home Gym

With force weight systems, you are often provided with a system that allows you to rely on it for most if not your entire workout needs. This is very appealing to people that have little time to work out and want to workout at home. These people look for a piece of equipment that is reliable, able to store easily, and has as many workout options as possible. The Bowflex PR3000 Home Gym is a great product for people looking for a piece of equipment that falls under that criteria. Although it might be on the pricey side, you are getting a good, durable piece of equipment that I believe you will like and find quite useful.

Workout Equipment

Most people, when creating a program of physical fitness for themselves, are focused with decisions about what sort of equipment to use to attain their fitness goals. This article will review several options: weight machines, force weights, sports equipment, and provide links to purchasing these products.

Free weights have probably been around as long as workouts have. I can envision a Neanderthal doing reps with the leg bone of a medium-sized dinosaur. Today’s variety of free weights isn’t extensive and hasn’t especially evolved over many decades. They typically involve bars for weight plates of various sizes classic dumbbell, also of various sizes. These weights can be purchased as a set or one by one depending on the interests and needs of the customer. Like with most products, there are ranges of quality towards what you can purchase. Some weight sets can be thousands of dollars and some can be just a few hundred. Not only does the quality determine the price but so does functionality. People want something that will last, has multiple functions so they can work all parts of the body, and not sacrifice a giant amount of space to use and store the equipment. There are two products that I would like to recommend from personal use and those products are the Bowflex Selecttech adjustable dumbbells and the Bowflex PR3000 Home Gym.

Aquatic Therapy

HYDROSTATIC PRESSURE

Hydrostatic pressure is the weight of a fluid – in this case water – against an object. When an athlete gets in the water, hydrostatic pressure creates a uniform support system for all immersed body parts.

  • Water completely surrounds submerged body part from all sides for a complete support system.
  • The deeper you go, the greater the support you get from the surrounding water. This effect creates a secure environment to prevent injury from falling, imbalances or over-stress.

BUOYANCY

Buoyancy is the ability to float in water. The deeper you go, the less weight you have to bear. Based on buoyancy principles, an athlete immersed in water up to their neck bears 10% of their body weight. If the water is at chest level, they bear 25% of their weight, and if the water is at hip level, they bear 50% of their weight.

Water’s zero-impact environment is ideal for getting in shape or recovering from an injury. The weightlessness means an athlete can get an intense workout with less joint stress and pressure. Stretching out tight muscles is much easier because water’s buoyancy helps improve range of motion.

In addition, athletes can rehabilitate without further straining injuries. Taking weight off any injury allows for therapy protocols too begin much sooner than traditional land-based treatments. This means they can rehabilitate faster, stay in shape during recovery and are ready to play as soon as they heal.

VISCOSITY

Viscosity is a fluid’s resistance against an object. In this case, water. The resistance or drag of water, combined with hydrostatic pressure and buoyancy, creates the ideal environment for training and therapy.

Exercises in water provide up to 15 times more resistance that the same exercises on land. When a water current is added with varied speeds (available in most aquatic therapy pools), this can ramp up the intensity of workouts or create treatment protocols to help athletes successfully progress different stages of recovery.

Body Weight

In fact I would gather that more back width and over all muscle has been gained from the simple, but brutally effective pull-up, than from all of those fancy machines you will find in most commercial gyms.

However as good as they can be I see people continually making the same result diminishing mistakes over and over. These mistakes are bad for one other reason, they open you up for serious injury as well and nothing stops training like an injury.

So without further delay, here are the most common mistakes:

Not warming up, I don’t know how many times I’ve seen this, someone will come right out of the locker room take a wide grip and start pounding away on the pull-ups, probably all the while thinking they are doing themselves a favor by warming up there back muscles for the coming workout. Unfortunately, this could get them injured, simply because a wide grip while beneficial does put stress on the shoulder joint and not warming up does not help matters at all.

Next up,

Body momentum, I do not care what you call it, kicking with your legs or basically using any means possible to get your chin over the bar. It all adds up to the same thing, first you are not making the lats do the work, which is bad, but worse is the fact that all of this momentum and jerking is not good on the shoulder joint and will over time lead to an injury.

I know I mentioned the shoulder before, but it bears repeating, the shoulder is a very fragile muscle and should not be abused because once injured it takes a long time to heal and good luck in doing much training with a bad shoulder.

And finally,

There is the guy I like to call, Mr. Half rep man, this guy loads up a dipping belt with a ton of weight, straps himself in for pull-ups and then all he does is basically half and quarter reps, and even for these he is jerking and using momentum to pull himself up. Not only is this dangerous, it is just stupid.

To me the pull-up is a wonderful exercise and should be treated as such, not only is it wonderful body weight only exercise, but it builds real world strength, that is strength that you can use outside of the gym as well as in. That being said I would like everyone to take it slow with pull-ups and chin-ups as well, only do what you can do, hey even one good and well executed pull-up is better than twenty sloppy ones.

Add one pull-up to that every week or every other week and soon you will be doing tons of them, but again, take care to avoid the mistakes mentioned above, and you will be well on your way building a stronger and wider back.

Perfect Fit for Getting Fit

When actively taking part in the initiative to create a happier and healthier community and park system, it’s important to choose equipment that offers various exercises in order to give users a strong, balanced workout. Today’s outdoor fitness equipment offers people the same fitness benefits as indoor facilities – at their own pace, on their own schedule and with no membership fees. Since the majority of users are of the 90% who don’t belong to a gym, the equipment caters to those who typically don’t have the time or financial means. It is not meant to take the place of indoor equipment and training centers. It is, however, designed to focus on general flexibility, cardio and muscle strengthening. It is second nature to see colorful playgrounds, picnic tables and park benches in public spaces, outdoor fitness equipment merely provides another site amenity option.

The Science Behind It

In addition to the traditional health benefits, placing fitness equipment in the outdoors also offers nutritional and health benefits as well. Sunshine and fresh air can help with osteoporosis and vitamin D deficiencies. Mental health studies prove that simply being outdoors can also help lower tension and depression levels, with even more studies showing improvement in moods and general well being. Specific studies done on the benefits of exercising outside suggest that the change of scenery can help prolong workouts and alleviate the tedious activities involved.

Indoor and Outdoor Working Together

The question of “why” is asked by many when beginning to consider placing outdoor fitness equipment in their community. While, at first glance, indoor gyms and outdoor fitness areas might appear to disagree with each other, they can actually work together nicely if placed appropriately. It is important to note that the people using outdoor equipment are usually not the same people holding a membership to an indoor gym.

Despite many news stories and studies expressing the benefits of regular exercise, only about 10% of Americans actually use their local fitness centers. While reasons range from busy lifestyles to high membership fees, the biggest hurdle to overcome is appearance and intimidation. The thought of working out next to someone who is more physically fit can have a huge impact on whether an individual takes the first steps to a healthier lifestyle. Outdoor fitness courses are designed to provide levels of challenge for older children and adults. The events can be laid out along a pathway or configured to fit your area. Sign packages explaining the various events and suggestions for physical programs and warm-up/cool-down routines are generally included and there is typically a choice of color options.

Run With Speed and Ease

BREATH

Most runners tend to gasp air like a fish out of water, mouth open, head jutting forward, and breathing laboured. It’s not supposed to be this difficult! Breathing through your mouth limits your cardiovascular ability and adds additional load and stress to your body. The overall effect is much like that of trying to swim upstream. Correct breathing should be both in and out through the nose, except at extreme exertion when you may breath out through the mouth as needed. The breath should begin in your belly (diaphragm) and eventually rise into your chest. You’ll need to practice at a slow or walking pace initially. I’ve seen many runners whose speed, posture and overall technique has improved dramatically from just this one change.

BODY AWARENESS

Stand in front of a mirror and close your eyes. Now keep your eyes closed for at leat 2 or 3 minutes, and focus on awareness of your posture and your alignment. Start with your feet – they should be parallel. Next, work on the alignment of your ankles, your knees, your hips, and finally your shoulders. Ensure your arms are hanging loosely, fingers slightly curved. Your head should be ‘on’ perfectly straight. Once you are certain of your position, open your eyes. How close were you? Notice where you’ve gone ‘off track’. When you begin your next run, keep those deviances in mind. You’d probably be shocked if you could see how you really look when running at fatigue. Practising body awareness prior to each run will give you a greater sense of how to hold and correct your body whilst running. Ideal alignment is one of the greatest keys to a fluid and pain free run.

STOP USING YOUR ARMS AND LEGS

Try jogging on the spot for 10 seconds. Immediately afterwards, walk on the spot for 10 seconds. Which is easier – which would expend the least energy if you had to do it for 2 hours? Most people say the walking – and they’d be right. This is because you’ve learnt to run by pumping your legs and arms, and predominantly by flexing your calf muscles to push off the balls of your feet. Your calf muscles are a pretty small set – no wonder you get tired out trying to use them to move your whole body. When you pick up your legs to walk, you’re using your hip flexors. These are one of the largest most powerful muscles of your core, and connect your trunk to your legs. They are designed to move you forward. One of the greatest tricks to effortless running is to learn to run from your core. Your core is made up of the inner and outer muscles of your abdominals, as well as your hip flexor (psoas), and several stabilising muscles of the low back. To gain full core awareness you really do need to understand each of these muscles. Practice drawing your belly button in toward your spine, and using your hip flexors to pick up your legs while running at a slow pace. Think of your core as being your centre – from where all strength, power and stability is born.

UNDERSTAND ROTATION

We just talked about not using your legs, but didn’t really get into not using your arms. This is where rotation comes in. Rotation is one of the most important components of any sport. Your spine rotates each time you move forward. In fact, a study with a legless man showed him walking across the room using only his core rotational abilities. From the waist up, you would never have known he had no legs. This tells us just how powerful our rotational muscles can become, and it also indicates the importance of rotation in running. The arms and legs are merely assistants to the core and it’s rotational ability. You can improve your rotation with any type of twisting movement, like a cable wood chop, and also with dynamic rotational stretching. Try holding a small ball between both hand, in front of your chest. Practice rotating your core and your hips, without tensing or moving the arms. When you run, try to incorporate core rotation instead of pumping your arms.

FOCUS YOUR MIND – RELAX YOUR BODY

It’s all very well to use running as an opportunity to zone out, or plan the day ahead, but this won’t help your technique. A focussed mind will enable you to be aware of and control your core, your alignment and your breathing. Pay attention not just to your movements, but also your mindset. How do you react when you approach some tough terrain? Do you tense your muscles, and start thinking about the difficult task ahead. Relax. Run through a top to toe alignment check. Remind yourself of the attention you’ve paid to running with good technique. Embrace the hill, adjust your stride accordingly, and simply ‘go with the flow’. Relaxing is a skill almost more difficult than any other, however unnecessary muscle tension not only restricts blood flow (reducing speed) but also increases your chance of muscle fatigue and injury. Perhaps it’s worth your while to become a master of muscle relaxation, and focus your mind on using your core and your breathing to propel you forward.

SLOW AND STEADY WINS THE RACE

Finally, don’t try to improve every facet of your running overnight. For one thing, you’ll probably get really fed up and want to give it up. For another, your body simply can’t absorb and utilise that much information all at once. Small adjustments are crucial – why not work on one of the previous steps each week.

Lose Love Handles

  • Perform interval cardio workouts — A lot of people make the mistake of performing long cardio workouts at a steady pace. This is a mistake. Doing interval cardio training burns off a lot more fat and also works the abdominal muscles which also helps with those love handles. Interval cardio is done by alternating between a few moments of intense cardio, like running at a fast pace, and then slowing down for a few minutes to a much less intense segment like power walking. Repeating this sequence a few times each workout will burn off maximum body fat and reduce your love handles.
  • Do complete strength exercises — Many people make the mistake of avoiding working out certain areas of their bodies. Performing full body strength and resistance exercises will increase your overall muscle mass. More muscle mass burns off more fat each minute (because muscle mass burns the most calories in order to sustain itself). Full body workouts will also get your heart rate way up and will get those fat deposits to melt off.
  • Watch what you eat — In order to lose those love handles, you need to cut down on your fat and empty calorie intake. Cut down on sugary sodas, pastries, fast food, fried food, and fatty dishes. Lowering your fat intake will get your body to burn fat deposits like those that are making your love handles.
  • Work your abs — You need to work your abs, especially your obliques (the abs muscles that run down both sides of your abdomen). Increasing abdominal muscle mass will make it appear firmer and slimmer.
  • Drink enough water — You need to drink 8-10 glasses of water each day. I know it may seem difficult but having enough water causes your body to function better and burn off more calories. It also prevents water retention.
  • Sleep at least 7 hours each night — Our body develops muscle mass while it sleeps; more muscle mass means more burned off calories and fat. Do you see where I’m going with this? If you don’t sleep enough, you will not develop the maximum muscle mass and burn off less fat.

Exercises For Stomach and Butt

The Bicycle Exercise

Said to be the most effective ab exercise according to the American Council of exercise, the Bicycle maneuver is a great exercise for all levels of fitness

  • Lie on the floor; make sure your lower back is pressed on the ground.
  • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
  • Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
  • Breathe relaxed and evenly throughout the whole exercise.

Squats

The squats are not only the best exercises for the butt, but they also work other muscles. If you’re looking for exercises for the stomach and butt don’t miss this one:

  • Stand with feet hip-width apart.
  • Squat keeping your back straight with your abs in and knees behind your toes.
  • Squeeze your buttocks to stand up.
  • Make three sets of 12 sets of 12 reps.

These two are the best exercises for the stomach and butt. You must put them into practice regularly to see results, and remember there’s no hurry, do the recommended repetitions at a normal pace to avoid injuries. Good luck!