There are a number of fitness-related tools and accessories available today. So many, in fact, that it can be hard to separate what’s useful from what’s just a gimmick. The good news is you can get a good workout using nothing but your own body. No expensive equipment, you don't even need to be at the gym.
With that said, there are a number of products you can use to enhance your workout routine to increase effectiveness and get results. One such product is resistance bands.
What Are The Benefits Of Resistance Bands?
There are a number of benefits to using resistance bands in your workout. They’re an easy way to add variety to your workout without a big investment. Here are some key advantages to resistance bands:
What Are Some Good Resistance Band Exercises?
1. Bench Press
Yes, you can use resistance bands to do a bench press. All you need is a bench that can be lifted up so that you can secure the bands underneath it. Lay on the bench, gripping each handle, and press up.
For this exercise, you just need a stationary post of some kind to wrap the band around. Stand up straight (facing away from the post) and, keeping your arms straight, bring them across your chest.
3. Bicep Curls
Stand on your resistance band and use it to do bicep curls.
4. Shoulder Press
Another exercise you can do standing on your resistance band is the shoulder press. Stand with both feet on the band start with your hands by your shoulders, then press upwards.
This is a great way to add resistance to your body weight squats. Again, stand with your feet on your band, start resistance in the squat position, gripping the handles with your hands next to your shoulders, then raise up as you would with a barbell squat.
These are just a few of the many exercises you can perform with resistance bands. As you can see, you can use the bands to replace weights, or to add resistance to body-weight exercises. You can use bands to switch up and add variety to your routine.
If you’re serious about beginning your health and fitness journey, but don't know where to start, a personal trainer may be a good way to start. A personal trainer has the experience and training to set you up with a workout tailored to your unique fitness needs. Ralph Roberts has been training and helping people just like you for years to reach their personal fitness goals. Contact him today.
All parents want their children to be healthy. Today, children are overall less active than they were 20 years ago. Not only that, but maintaining healthy eating habits has become more challenging in today's busy culture. The result is that children are more prone to obesity than ever before. Encouraging physical fitness at a young age not only helps avoid health and weight problems in youth, it also sets them up for a more healthy and active lifestyle in adulthood.
What Age Should Kids Start Exercising?
While your five to ten year old child is not going to be hitting the gym, he or she should certainly be spending time on physical fitness activities on a regular basis. At this age, the focus should be on fun. Kids should learn to associate exercise with fun, and not think of it as work. This is the best way to set them up to love exercise from an early age.
Another good way to set children up to love being active and fit is by setting a good example. If they see you out walking, being active and enjoying exercise, they will be more likely to do the same.
What Kinds Of Exercise Should My Kids Do?
For younger children, exercise should be focused on fun and movement. Children are naturally playful and energetic, and while there is nothing wrong with channeling that into a structured activity, this is not the age for a strict exercise routine in the traditional sense. Things like dance, martial arts and sports, like soccer and softball, are great for keeping kids active, allowing them to learn a skill and team building. Walks should be encouraged, as well as bike riding and other physical activities.
As kids get older and move into their teens, they may feel an increased pull towards more sedentary activities, such as video games and television. It is good to continue limiting these activities and continue encouraging health and fitness. At this age, some kids may get more serious about sports. If this is not the case, that's okay, but they can certainly spend time each day doing physical activity.
Starting young is a good way to ensure that your child not only stays healthy during their childhood, but also develops a love for physical activity. If your child needs coaching on what exercises can help them at their sport, he or she may benefit from a session with a personal trainer. Ralph Roberts at the Downtown Athletic Club in Amarillo specializes in sports training. Contact him to discuss what he can do for your son or daughter.
When you think of sports injuries, you may think of football or other extreme sports. The reality is that sports injuries can happen during any type of workout. An injury can happen suddenly. You know right away that you hurt yourself, because the pain is sudden and severe. Other times you may not realize right away that you’ve hurt yourself. You may continue with your workout and notice hours later that you have swelling or an abnormal amount of pain. Other injuries are the result of repetitive movement. It is important to note that most sports injuries can be avoided.
How Can I Avoid Sports Injuries?
There are a few major causes of sports injuries. One common culprit is not warming up before activity. It is important that you do this each and every time you work out. Muscle pulls and tears can happen without a proper warm up.
Check Your Form
Another common cause of injury is improper form during an exercise. If you’re trying something new, it is wise to have a coach or trainer go through the exercise with you. He or she can ensure that you perform the move correctly, with good form and don't overdo it.
If you have just started working out, you may be excited and ready to get some results. That’s great! However, if you are not accustomed to certain types of exercise, it is best to ease into things. Trying to do too much, or to do a move that you have not built up to can result in an injury.
How Do I Know I Have A Sports Injury?
In some cases, you know right away. You experience acute pain during your workout, you know immediately that you have been injured, and you know why. Other times, you may realize that soreness and swelling have developed several hours after your workout.
Some injuries hurt no matter what you’re doing, and some will only be bothersome when you are doing certain activities. It is important to see a doctor if you suspect you have an injury. Sports injuries can take a long time to heal. The best course of action is to avoid them altogether.
Should I Hire A Personal Trainer?
One of the many benefits to hiring a personal trainer is a reduced risk of injury. A personal trainer will assess your current physical condition and develop a personalized routine that is appropriate for your level of fitness. He or she will then take you through the routine, ensuring that you have proper form. Ralph Roberts is an Amarillo personal trainer at the Downtown Athletic Club. He can build a custom workout plan for your specific training needs.
Although many people strive to lose weight before summertime comes, not everyone has the time for that. In fact, you may be one of those people who has put on a few pounds. Maybe you got busy with work, family or household projects. Whatever the reason, you don't have to wait till next spring to do something about it.
How Can I Take Off Extra Weight?
With all of the weight loss advice, gimmicks and fads out there, it’s important to keep in mind that above all else, diet and exercise remain the best way to effectively and safely lose weight. Diet doesn't mean starving yourself, either. Avoiding excessive sugar, getting plenty of protein and vegetables, and eating reasonable portions are a good place to start. Drink plenty of water and get enough sleep. This sounds basic, but these habits provide a good foundation for losing weight and keeping it off. The next step is exercise.
Which Exercises Will Help Me Lose Weight?
Exercises that combine strength training and cardiovascular activity are great for weight loss. In addition, walking is always a good activity, and can help you lose weight. If you are just beginning to exercise, you should start slow. Always consult your doctor before beginning a new workout regimen. Here are some moves that can supercharge your weight loss for maximum results:
These are a tough exercise, but very effective. Burpees combine fat-blasting cardio with strength training to keep you burning plenty of calories.
2. Mountain Climbers
Like burpees, mountain climbers get the heart pumping and burn plenty of calories, while building strength and endurance. Both of these exercises are challenging.
3. Jumping Jacks
Some of the best exercises need no special equipment or training. The basic jumping jack is a great way to burn calories and lose weight.
Daily walks are an important element of physical fitness, and they’re so good for your body. If you want to ramp up your calorie burning efforts, work a few sprints into your walks.
5. Jump Rope
Another old-school move, jumping rope remains a great way to burn calories.
If you have struggled to lose weight, you may benefit from some one-on-one training. This can help you get focused and stay motivated. A personal trainer can create a custom workout just for you. The advantage is a specialized program that fits your needs and goals. Ralph Roberts has been training individuals for years. Find him at the Downtown Athletic Club.
If your workout routine has gotten stale, now is the perfect time to think about switching things up. The kids will be going back to school soon, so you’ll have more time to devote to yourself and your health and fitness.
Why Should I Change My Workout Routine?
There are several reasons for changing up your routine. Avoiding boredom is a good reason to try new things. If you get bored with your workout routine, you are more likely to lose momentum and quit.
Or you may have reached a plateau, and are no longer seeing results. This can be discouraging, and again, you may end up quitting. Trying new exercises and changing your routine can get you past a plateau, and bring you even better results.
How Should I Change My Exercise Routine?
First, examine what you’re currently doing. Are you working out at home or in the gym? Are you primarily focusing on cardio, or are you lifting? What do you like about your current workout, and what are you unsatisfied with? Here is an example of a three-day-a-week workout routine to try:
Warm up with some jumping jacks, gentle lunges and squats. These are all effective exercises in and of themselves, and make a great mini-routine.
Push ups are a good body weight exercise that builds muscle and strengthens the shoulders, back and core.
Burpees are an intense, calorie blasting exercise that combines cardio and strength training together. Very effective exercise for anyone wanting to lose weight and increase overall fitness.
Mountain Climbers are also good for burning calories and building muscle and endurance.
Cool down with a 10 or 15 minute walk around the block. These exercises can be done either in the house or outside. No equipment required.
Do your usual gym routine, but add a new element. Learn how to use a machine that you have never used before, or try out some free weights. Incorporating weight training into your routine can give your weight loss and fat burning efforts a huge boost, because muscle burns more calories than fat.
Get your running shoes on and alternate between brisk walking and sprints. Sprinting is a great way to get your blood pumping and calories burning.
Should I Get A Personal Trainer?
If you are feeling stuck in your routine, or you are just starting out and don't know what to do, then a personal trainer can help. Ralph Roberts is a certified personal trainer with years of experience. He can create an individualized custom workout plan just for you. You can access this plan online or via an app. You can find Ralph at the Downtown Athletic Club.
When the topic of weight loss and exercise comes up, it’s a sure bet the question of which exercises burn the most calories will come up. Of course, anyone who is looking to lose weight and get in great shape wants to know what fitness activities will get them to their goal.
How Do I Burn More Calories?
It can be tempting to think that all you need to burn calories is cardio, but that isn’t true. Yes, cardio is great and you should do it. It is good for your heart, your metabolism and your overall health. Combined with a healthy diet, you can lose weight and get fit with cardio, but if it’s the only thing you’re doing, you are missing out on an important component of your fitness.
One of the best ways to burn calories, both while exercising and after, is to combine cardiovascular exercise with strength training. Weight bearing exercise burns calories during the exercise and continues to do so afterwards when your body is at rest. Some examples of good exercises include:
Burpees are tough, which is one of the reasons they are so effective. They combine cardio with strength training, and they really burn those calories. From a standing position, feet shoulder-width apart, squat down with hands on the floor in front of you. Kick your legs back behind you, which should put you in a pushup position. Lower your chest to do a pushup, and then bring your feet forward, returning to the squat position. Stand up and do it again.
This is a basic squat, with a twist. Stand with feet shoulder width apart, lower yourself into a squat and then jump back up into a standing position.
To really get your body burning those calories, you have to challenge yourself, and get a bit outside of your comfort zone. Of course, that does not mean push yourself to the point of injury. It simply means to push just past the point where you feel comfortable. If you’re running and starting to feel tired, or doing jumping jacks or mountain climbers ( a great calorie-burning exercise) push just a little bit further than you think you can. This is where your body starts to really burn those calories.
Many women shy away from strength training because they don't want to get "bulky." This isn't really an issue, but building muscle will help you burn more calories and thus more fat.
Do I Need A Personal Trainer?
If you are new to fitness, or having trouble staying on track, a personal trainer can help give you the direction and support to reach your fitness goals. Ralph Roberts at the Downtown Athletic Club has the experience and knowledge to help you develop a personalized fitness plan that works for you.
Both men and women alike frequently complain about their rolls or excess fat around their belly. Perhaps you do a ton of sit ups everyday and still find you have a "pooch." Maybe you have dieted and found that it makes no difference when it comes to your belly.
The abdominal area is stubborn when it comes to getting firm and slimmed down. It’s important to keep in mind that body shape and genetics are a factor. You can be in really good shape and still have a bit of a gut. If you have been comparing yourself to the models on fitness magazines, you should stop. One of the advantages to having a personal trainer is that he or she can tailor a workout specifically to your body type and fitness goal.
With that said, there are ways to get your abs toned and your tummy looking its best. One mistake people make is thinking that crunches alone will tone their gut, but that exercise only works one part of your abs. Using an exercise or stability ball can give those muscles a more vigorous and targeted workout to give you better results. An Amarillo personal trainer can recommend a personalized workout that can target these problem areas.
Here are six moves you can try using an exercise ball:
1. Ball Crunch
This is similar to a regular crunch, but your lower back is positioned on the ball. Keep eyes on the ceiling to avoid straining your neck.
2. Ball Crunch Part Two
This move has you lying on the floor, with your calves raised and resting on the ball. Raise shoulders off the floor in a crunch movement.
3. Reverse Ball Crunch
One of the common errors that people make is neglecting the lower abdominal muscles. Toning these muscles can help minimize that annoyingly stubborn "pooch" that you may have.
For this move, lie flat on the floor. Bend knees and grasp the ball with your knees and hamstrings. Squeezing the ball, raise it toward your chest, keeping eyes toward the ceiling. Pause briefly, and lower the ball back to the floor.
4. Ball Side Crunch
Lay on the ball, on your side. Your feet should be on the floor, but apart to help you balance. Raise your upper body off of the ball, and then lower it back down. This works the oblique muscles, helping to tone up those love handles.
5. Ball Sit Up
Similar to the ball crunch, but a full sit up.
6. Ball Jacknife
This exercise has you on the floor in a pushup position with your feet resting on the ball. Keeping them on the ball, roll it forward, bringing your knees toward your chest.
If you want more information on fitness and learning what exercises can get you the body you want, contact Ralph Roberts at the Downtown Athletic Club. Ralph Roberts is an Amarillo personal trainer with years of experience helping people reach their fitness goals.
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