Showing all posts in ‘Exercise Tips’

All You Need To Know About Vibration Plates

A Vibration plate is a machine that gives the body’s muscles a high-speed workout,  vibrations stimulate the muscles to contract and relax. On average they contract about once or twice a second, by standing on the power plate its vibrations cause an automatic reflex muscle contraction of 30-50 a second.

The vibration plate is a brilliant time-saver due to how effective the trainer is and how many muscles are activated at the same time. It’s said that 10 minutes on the vibration plate will provide the same results as 60 minutes of conventional strenuous training.

The best way to train is by increasing the frequency gradually. Beginners are advised to start with nine minutes on the resistance programme, followed by nine minutes of the stretch, massage and relaxation programme, both on lower frequency and amplitude settings.

In order to develop strength, power and muscle tone and definition, it’s important to adopt a position that will put tension on the muscles. For example if you’re doing a squat position, have your knees bent and lean from the hips, like you’re going to sit on a chair.

Combine exercises

Use a combination of compound exercises (such as squats and push-ups) this will use more than one muscle group (biceps curls and front raises) This way you’ll get a better training response, as well as increasing potential calorie burn.

Keep your knees bent

Vibration training stimulates the contraction of the muscle spindles. It’s important to keep your knees bent to avoid jarring your joints.

Drink enough water

Your muscles will be contracting 30-50 time more quickly, thereby generating a lot of internal heat, so even if you don’t feel thirsty, always drink water while you’re working out.

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Can Using An Exercise Bike Make You Smarter?

When you think of exercise, the first things that probably spring to mind are different ways to tone your body and ways in which you can slim down to lose excess weight. Exercise can even boost your energy levels and can even make you feel physically happier! But make you smarter?? As your reading this I can hear you letting out a great big “WHAT?” Well…Researchers say that any form of bike riding (whether mobile or stationary) can do the trick!

 

Researchers from Germany claim that people who do regular exercises on a exercise bike, and people who do stretching exercises (often on a cross trainer or vibration plate) proved to be better at memory and thinking tasks than those who didn’t do these forms of exercise. And! Your memory can be even better if you’re regularly using a combination of exercise bikes and stretching routines on machines like vibration plates and cross trainers! Scientists claim that your memory will benefit from as little as two hours of exercise per week.

The brain experts say that as you get older the part of our brain called the hippocampus actually shrinks and frequent exercise and use of your body, can help to slowdown this process!

Sometime we don’t realise how much parts of our bodies can benefit from these simple forms of exercise! It kind of makes you want to get on your exercise bike and pedal away, huh?

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Top Treadmill Tip of The week

The Interval Workout

This is a 40-minute long interval training workout that can allow you to burn up to 500 calories. If you perform it 5 times a week you can ‘waste’ a total of 2500 calories. This means that you would have to adjust your diet and save 150 more daily in order to sum up 3600, the equivalent of 1 pound weight loss. Interval workouts are some of the most popular workouts for fast weight loss. This work out is based on 17 intervals. The speed varies for each interval in order to alternate the exhaustion with resting periods. The incline for this treadmill workout remain at zero during the entire workout. Check the information table below and get all the detail of this treadmill interval workout. You even have information about the calories burned for every interval. Note that the amounts of calories burned are for a 130 lbs (59 kg) woman. The amount of calorie burned is higher if your weight is higher and/or if you are a male.

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Unstoppable Energy

Winter is over AT LAST! so put a spring in your step with these energy boosting tips!

1. Never skip breakfast. Break the word itself down “to break a fast” and your body can’t drive in full gear if it hasn’t had the fuel.

2. Move daily. If you move more you’ll find that you have more energy. You can go to the walking while the weather is nice! Invest in a Treadmill or a Cross Trainer for when you’re at home. Just keep those legs moving!

3. Eat smaller, more frequent meals. Snack throughout the day, and eat smaller more frequent meals, this way you will experience a steady dose of energy instead of experiencing energy drops. But try not to snack on fatty/sugary junk food.

4. Try a new tact. Spring is the best time to get rid of those bad exercise habits and start new ones. Put the scales away for a while, and focus on how your clothes fit and how you feel in them.

5. Drink lots of water. Dehydration can be the cause of fatigue because it slowly creeps up on you. You should aim to drink around 8 cups a day, if you drink any less you could become sluggish all the time.

6. Exercise in the AM. Sure you’d have to get up slightly earlier, but doing your workout in the morning instead of after work can give you an energy boost that can last all day, so waking up an hour or two earlier doesn’t matter, because you can get that time back at night.

7. Invest in some home fitness equipment. For example you can do a vibration plate workout whilst you watch TV, and may encourage all of the family to get active.

8. Eat lots of berries. Berries that are blue, red or purple are great for you, the colour comes from Anthocyanin which is a powerful antioxidant that boosts energy and all berries contain tons of this!

9. Talk a walk outdoors. Get some fresh air in your lungs with a change of scenery, and a brisk walk can really get your blood going and can work wonders for your moods and motivation. The sun is a signal to your body that it’s not bedtime yet, so you’ll instantly feel more alert and energetic.

10. Get plenty of sleep. Energy starts with a good night’s sleep, adults need an average of 8 to 9 hours to restore and regenerate their minds and bodies.

 

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Sport Relief 23rd-25th March 2012

It’s finally here, all preparations are complete, it’s taken a lot of planning but this weekend will see the biggest Sport Relief ever!

Over the past few months celebrities such as David Walliams and John Bishop have completed some of the most amazing Sport Relief challenges yet. Frank Skinner has even set his own personal challenge to overcome a lifetime fear of swimming.

Freddie Flintoff has amazed the world by setting an astonishing 14 records in the space of 12 hours, which included some very strange tasks including the most hotdogs made in 1 minute – 9 and the fastest 100metres on a Pedalo (1minute 58.62 seconds)

Members of the England Football team have been battling it out in the Kitchen, Strictly Come Dancing took to the water, and the stars of the fantastic sitcom Benidorm encounter Simon Cowell and the Britain’s Got Talent judges. Frank Lampard and his fiancé Christine Bleakly make a cameo appearance in the comedy ‘Outnumbered’ Even the biggest names in Rugby are getting stuck in, teaming up to sing with JLS.

And you can see it all in a superb night of sporting entertainment starting at 7.00pm on BBC1 Friday 23rd March.

It’s not just about the celebrities of course, over the weekend more than a million people will be taking part in a mile long run for Sport Relief all over the UK to raise money for people who need it the most, both here in the UK and in some of the world’s poorest countries so any donations really do make a difference!

So enjoy the show tonight and if you’re taking part in the Mile at any point this weekend then good luck!

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Vibration Massage Exercises – Giving You Good Vibes

Calf Massage

Lie down on the floor so that you’re facing the ceiling with a gym towel in the centre of the Vibration Plate. Rest your calves comfortably on the plate with your feet pointing towards the ceiling and place your hands behind your head for extra support. This will focus the vibrating action through your calf area which will result in a pleasant massage. If you want to increase the intensity of this massage try placing one foot on top of the other.

Quadriceps Massage

Lie down on the floor, face down and rest your quadriceps on the gym towel. Place your arms on the floor for stability and totally relax your lower legs. The massage will focus vibrations through the quadriceps.

The whole point of massage is to create better circulation, and is ideal for:

  • Healing injured muscles
  • Improving oxygen supply
  • helping to get rid of waste products

So, by increasing circulation massage on a vibration plate can:

  • Improve skin tone
  • Reduce the appearance of cellulite
  • Encourage muscle recovery after injury
  • Help speed recovery after exercise
  • Offer an effective pre-workout warm-up

And only a short massage is needed to get great results after 3 minutes of massage on a vibration plate, there’s an increase in skin blood blow which will last until at least ten minutes after treatment.

Click the image  below to see our range of Vibration Plates

 

 

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How To Run Stronger And Faster Than Ever.

If you’ve decided that you want to add a treadmill as a piece of home gym equipment then your ultimate goal is probably to become a faster runner. To do this, follow this strength and mobility circuit that Women’s Fitness have created because it can help to improve your running technique and lower your risk of injury.

Start with a few minutes of brisk walking to warm up, and then perform the exercises shown below.

Single Leg Dip

Why? To strengthen muscles that stabilise the pelvis and knee join.

How? Stand with your weight evenly spread out over both feet. Lift one leg in front of you and imagine you’re going to sit on a bar stool. Then direct your bottom backwards and bend your supporting knee, It’s important that you only go as far as you can without feeling uncomfortable. Try and do 6-10 repetitions per leg

Bridge

Why? It strengthens the glutes and lower back which improves pelvic stability.

How? Lie on the floor with your knees bent and with your feet flat. Raise your body to form a line from your knees to your shoulders. Hold the position for five seconds and then lower for five seconds. Repeat this five times.

Full Squats

Why? Strengthens glutes, hamstrings and quads; they improve ankle flexibility and elasticity in your Achilles’ tendon.

How? Stand with more weight on the balls of your feet. Hold your arms out directly in front of you; keep your torso upright ensuring your knees don’t wobble in or out. Let your heels lift when they feel like they’re going to go. Go as deep as you can and then raise yourself back up into the start position. Repeat 6-10 times.

 

Plank

Why? This exercise strengthens core stabilisers and your lower back, this will improve running posture.

How? Lie down with your face to the floor and your elbows under your shoulders with your hand clasped. Engage your core and raise your body upwards to for a straight line from your neck to your heels. Hold the position for as long as one minute, but don’t forget to breathe regularly.

 

Hip-flexor Stretch

Why? Tight hip flexors restrict your stride and put that extra bit of stress on your back.

How? take a large step forward with your left leg, allowing your knee to rest on the floor so that your shoe laces are facing down then bring your torso upright and curl your tail bone under, then press your right hip bone forward. If this feels like it’s too easy, take a hold of the foot of your back leg and draw it towards your buttock on the same side. Repeat with your other leg.

 

Calf Stretch

Why? Tight calves contribute to excessive rolling of the foot.

How? Take a large step forward with your left leg, bending your left knee. Make sure that your right leg is straight, with your toes pointing forwards. Press your right heel into the ground, but keep your torso upright it’s important that you don’t arch your back then swap sides.

 

Spine Mobiliser

Why? Lower back pain is common in runners so better spinal mobility reduces the problem.

How? Lie down with your knees bent and with your feet on the floor close to your bottom. Open your arms at shoulder height and let your knees drop to the left. Bring them back to the centre and drop to the other side. Repeat a few times, and then hug your knees to your chest.

For more running tips visit Orbus Leisure

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New Ways To Stay Slim In 2012

Keep up with the latest ways to kick start your new healthy eating regime!

Digital Dieting

Scientist’s are now claiming that you can lose weight by just listening to your iPod. ‘Slim pods’ are weight loss programmes created by Harley street hypnotherapy experts. The makers claim that just by listening to podcasts for just 10 minutes every day can change the way your unconscious mind see food and exercise, making it a lot easier for you to achieve your goals. You don’t have to mess around with calorie counting; experts even say you don’t even require will power! If you want to try these new slim pods out for yourself there is a range available online. This is a fun way to get started on your healthy eating plan, and anything that helps you to think about food has got to be useful!

Publicise your plans

This could be the perfect solution for the Facebook addict. Post your ambitions and your plans to eat healthier online. Invite your friends to the site to so they can follow your progress. Research shows that writing down your weightloss goals means that you’re 90% more likely to achieve them. E-mail yourself reminders to ensure you don’t forget your goals. You can also post photos; this will create a picture diary of your journey. Support from followers online can also give you a motivational boost. It’s harder to cheat on a diet when other people are watching too.

Ignore the celebrity chiefs.

Jamie Oliver and Gordon Ramsey make are great entertainers, but really how healthy are their recipes? You can download the BBC Good Food Recipe app which concentrates on making quick healthy meals, and each recipe comes with a nutritional breakdown which includes the calories, salt and fat. It’s also great because you have access get a daily menu option everyday, which can stop you getting bored of eating the same food. You can even add ingredients onto a shopping list which makes the dreaded supermarket shop a little less traumatic. It can be like having your own personal chef in your pocket.

Calories out, and points in.

Forget about boring calorie counting. Weightwatchers Pro points plan works out how much protein, carbohydrates, fat and fibre in each portion. The weightwatchers scheme also takes into consideration how your body processes different nutrients. So healthy filling foods such as pulses have a low point’s value, meaning you can eat more of them.

Live like  a Caveman

Try eating foods that were around before farming was invented. Research shows that we can beat diabetes, obesity and heart disease by simply living on meat, fruit and vegetables cancelling out virtually all carbohydrates.

 

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Staying Fit And Healthy As You Grow Older

According to recent studies carried out by The Gym Group, Brits are at their fittest in their thirties, and are more likely to exercise regularly because having children had a big impact on their fitness levels, and more than one in ten began to lead a more active lifestyle once they knew they were having children.

Thirty year olds said that they were at their least fit in their late 20’s due to consuming too much alcohol and eating too much junk food. Half of adults in their thirties rate themselves as fit as people in their twenties because they spend more time exercising.

The study found that adults in their thirties to fifties all agreed that they burned the candle at both ends in their twenties. A third of fifty- something’s still consider themselves as healthy, whereas 15% of people aged 18-29 declared themselves as unhealthy.

It was interesting to learn that more than half of each age group said that it they felt ‘OK with their current weight, although they felt like they could lose a few pounds and people in their twenties were more likely to eat takeaways and snack rather than fruit and vegetables, whilst those in their forties proved to be the biggest smokers and drinkers.

How do you feel about aging? Do you think you’ll feel fitter as you grow older? If so what are your tips to stay performing at your peak?

 

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Vary Your Workout on an Elliptical Cross Trainer

Elliptical cross trainers are a type of machine that combines the mechanics of running with the body motions off cross country skiing. The result is a long, smooth stride that is measured in flywheel rotations that determine the speed and distance of your workout.

Cross trainers are a great way to condition different muscle groups, level a new set of skills and reduce boredom that sets in after months of doing the same exercises. Cross training also allows you to vary the stress that is placed on particular muscles and even your cardio vascular system. After months of performing the same movements your body becomes efficient at performing the same exercises, although that great for competition, it limits your overall fitness and reduces the conditioning you get whilst training, you tend to then maintain a certain level of fitness rather than progress and improve.

Benefits of cross training

  • Strengthens cardio vascular system, bones, muscles, joints
  • Reduces body fat
  • Reduces exercise boredom
  • Produces a higher level of all around conditioning
  • Reduces the risk of Injury
  • You can work some muscles giving other time to rest and recover.
  • Improves skill, agility and balance.

What exercises could make up a good cross training routine?

  • Running
  • Cycling
  • Rowing
  • Stair Climbing
  • Basketball (and other court sports)
  • Swimming
  • Skating

Strength training

  • Push ups, crunches and pull ups
  • Machines
  • Free weights

Flexibility exercises

Speed, agility, and balance exercises

Circuit training

With cross training you can do one form of exercise each day, or more than one in a day if you feel like it. If you decide to do both in one day then you can change the order in which you do them. You can tailor cross-training to suit your personal needs and interests. Mix and match sports and change your routine on a regular basis.

 

Orbus Atlantic Pro Elliptical with Wireless Chest Strap

 

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9 Tips For Flat Abs

1 ) Posture

When you slouch, your stomach looks bigger due to bulging. Make sure you straighten up, then you’ve done your abs a favour before you’ve even started the exercise for the best posture your body should be a straight line, make sure your ears are directly over your shoulders. Make sure your shoulders are over your hips, hips over your knees and knees over your ankles. Draw your belly button in towards your spine, and keep the weight even on the balls of your feet.

2 ) Whole body exercise

Don’t just focus on your abs and forget about your other muscles, such as your gluteals and back muscles. Pilates is one way to work all of these core muscles whilst working your arms and legs for a whole body workout that strengthens the abs and more.

3 ) Canoe Twist

Stand upright with your feet apart. Lock your fingers together to create a solid grip. Breathe out, and sweep your interlocked hands, arms, shoulders and chest to the left just like you’re rowing a canoe, lift your left knee up to the right. Inhale and go back to your starting position. Exhale and perform the movement to the right. Do 20 repetitions.

4 ) Cat Kick

Stand with your feet together with your arms out like a birds wings. Exhale and lift your leg forwards and up, simultaneously, sweep your arms forward at shoulder level and around your spine, like a cat. Your navel should again feel like is pressing towards your spine. Inhale and open back up returning to your starting position. Repeat with left leg and alternate for 20 repetitions

5 ) The Pilates Zip Up

Stand up right with your heels together, with toes turned out. Bring your arms up, with your hands joined underneath your chin. Exhale and press your arms down, keeping your hand and arms close to the body. At the same time lift your heels off the ground onto your tip toes. Hold the position for two seconds at the top and exhale returning to your starting position. Your abs will then go in and up while your arms go up and down. Perform this routine for 20 repetitions.

6 ) Diet

You can do all the abs exercises for as long as you want, but if you’ve got extra tummy fat, your strong abs won’t show. So to budge the fat, you have watch what you eat, and evaluate how much exercise you do

7 ) Props aren’t necessary

You don’t have to own every single gadget on the market, just focus on your abs by drawing your navel into your spine, you can do this whilst taking a walk or standing in a queue.

8 ) Be realistic

Your genes play an important part in your body’s shape, your goals should be realistic and focused on your body, not on the celebrities you see in the magazines, and they may motivate you but you shouldn’t expect to look exactly the same.

9 ) Take Your Time

Plan a slow and steady progression, prepare for setbacks and frustration because they will happen. Be consistent and you’ll eventually get there. Making drastic changes will only provide you with a temporary solution and you could be putting your health at a serious risk.

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The Benefits of Heart Rate Monitoring on an Exercise Bike

Most of the modern exercise bikes come with heart rate monitors which allow you to keep track of how intense your workout is. The reason exercise bikes monitor your heart rate is because the harder you exercise, the faster your heart will beat, and that’s why it gives such a good indication of how hard you’re working.

Athletes use heart rate monitors and people who want to get the most out of their exercise should use them too because ultimately it is a guide to your progress.

A heart rate monitor is important because:

♥ Your heart rate is a reliable indication of the intensity of your exercise

♥ If you know the intensity you can vary it depending on your personal level of fitness and your own personal fitness goals.

♥ It will show you if you’re improving towards your goals

♥ You can monitor and measure your progress which will increase your motivation.

 

What happens to the heart when you exercise?

When muscles are used during exercise, they are replenished with oxygen, nutrients,etc. They also produce waste products that need to be taken away from the cells. Blood is the transport system for all of these things, so the harder your muscles are worked, the quicker they burn nutrients and produce waste, this means that the blood must flow faster to provide all of this, and the only way for blood to flow faster is for your heart rate to beat faster.

 

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Finding Your Motivation:Strategies and Secrets to Making New and Better Choices

Habits help us regulate our moods. So changing them could leave us without a way of feeling good. For example, when you “need” chocolate to “feel better” you don’t really want chocolate you want a dopamine release.

Dopamine is a chemical that makes you feel great, and chocolate helps your body to release it. That good feeling is the motivation behind your cravings. So the important thing to consider when you’re trying to lose weight is finding another way to get your dopamine fix, through exercise, sleep or interaction, you can satisfy the cravings without the calories.

Motivations is the driving force behind our bad habits, so dive into yours and form new, good habits. Identify what you want and how you can get it. You can shape new behaviours and with little practice they can become as routine as your bad habits were.

When we decide to make changes to our lifestyles, the problem is, is that we’re not specific enough. When we say “we want to lose weight” or “exercise more”. It’s important to have a goal, so when your goals are met, you know you’ve succeeded. So creating a measurable outcome makes your goal as specific as your craving.

If you set yourself a target of drinking fewer fizzy drinks or perhaps to visit the gym more, why don’t you spend some time recording how much or how little you’re performing, these can help you set a more realistic target. If you’re not exercising, then don’t go and exercise seven days a week. Turning a large goal into bite sized steps is the best approach for a bigger outcome.

 

 

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Using Your Vibration Machine for Exercise

It’s a fact,Vibration plates have been proven to help with sustained weight loss and loss of abdominal fat when they are used correctly. Recent studies have shown that combining dieting with weight loss training could potentially be an alternative to using weights because your muscles are contracting while you exercise.

So here are a few exercises that you can carry out on your vibration plate:

Continue to carry on with normal exercises, but do them on the vibration plate. The vibration plate is designed to improve circulation while you’re exercising. This will more than likely to lead to better calorie and fat burning. So carry on doing your normal exercises such as lunges, push ups and stretches on the machine, You  won’t be successful with your fitness and weight loss goals just standing on the vibration plate.

Continue to maintain a healthy and balanced diet. Calorie restrictions with use of vibration exercise provide the best results.

Perform a variety of exercises on the vibration plate. Leg exercises can be performed the same as you would on the floor, Stand with your knees slightly apart, holding onto the handles. Straighten your back and stand on the balls of your feet. You can start to straighten your legs, then flex. This is a type of mini squat. Try to gradually do lower squats which will provide more of an intense workout. Perform squats with your knees wider apart to ensure every muscle is being targeted. Try lunges, with one foot on the floor and one foot on the machine. Stand on the plate and alternate your weight from the balls of your feet onto the heels of your calves, this exercise contracts the calve muscles.

Exercise your buttocks by lying on a block, put your legs on the machine. Raise your pelvis up and down, hold the position. This is known as the bridge pose.

Make sure you’re targeting your upper body too, place your arms on the vibration plate machine and do push-ups. You can place a push up bar on the machine. You should then face away from the vibration plate and then place your hands on the push up bar. You should then push up and down straightening your arms to work your shoulders and triceps. Hold the posture while the machine vibrates and contracts your muscles, if you don’t have a push-up bar you can place your hands on the machine, face away and perform up and down movements with your feet on the floor.

 

Vibration Plate

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Sport Relief 2012

So Sport Relief is on the horizon, so what other great opportunity do you need to do a spot of fund raising as well as keeping fit?

Sainsbury’s sport relief events take place across the country on Sunday 25th March, there is an option to do 1, 3 or 6 miles, so you can get involved as a family, as a team or alone. It’s a great way of exercising. There are over 600 events being organised, where people can get involved in their own communities all over the country.

The one mile distance is a family favourite and is great for mums, dads, and kids as you can run, jog, or walk. You can complete the mile however you like whether it be a light hearted family competition or in your own time if you have smaller children. Sport Relief is also a great way of sending a message to children all over the UK, as it’s vital that they look after their health and keep fit in order to live a long and happy life.

Three miles is more of a challenge and could be ideal for the fun runner, or for the beginners who want to set themselves targets to try and race against the clock, or even to beat fellow competitors. You don’t have to do months of hard training to enjoy a 3 mile run.

The 6 mile run is for the people who like to push themselves to the limit and would be enjoyable to people who like to set themselves challenges. This distance may be more appropriate for the advanced runner, but if you want to be ambitious you should consider pre-training in order to get your body used to running such long distances. Perhaps it may be an idea to invest in piece of home gym equipment such as a treadmill or cross trainer so you can train your body to run at its full potential. Treadmills are great to have around the house, as you can train regardless of the weather conditions, and all the family can benefit from this piece of equipment.

So however you decided to take part, Sport relief is a great excuse to get fit and healthy. So get your running shoes on for this excellent a fun charity race!

 

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10 Minute Workouts

Adults are advised to undergo 150 minutes of moderate workout every week. This sounds like a large amount of time and for busy parents it was seem like an impossible and unrealistic goal. But you can reach this target by doing three 10 minute sessions, five days a week.

Physical activity helps you live a long and healthy lifestyle, you can reduce your risk of heart disease, you can gain control over your body weight, and increase your mental wellbeing. Some easy 10 minute workout programmes you can do at home are:

Playing with the kids, go bike riding, have a game of football. Not only will you benefit form the physical changes, but you’ll form a better family bond. Getting out of the house for short and intense period of time can also tire the kids out, leaving a peaceful house for you to relax in.

Why not try skipping? Skipping can improve balance, coordination and flexibility. It doesn’t cost a lot, as all you need is a skipping rope, the right foot wear and a big space. Record how many calories you will burn, you may be surprised.

Why not set your exercise bike up in the front room? You can do your workout in front of the television.

Why not take the stairs at every opportunity? Choosing the stairs rather than the lift will not only help you burn calories but will tone up your legs and bottom.

Get out walking or invest in a treadmill? It really is the easiest form of exercise. During your lunch hour take a walk around, and choose a different route every day for variation. Why not invest in a pedometer, then you can keep track on how many steps you do.

There are so many things you can do around the house to keep you active. So in your free time have a think about what would be an enjoyable 10 minute workout. You don’t have to look at exercise as a challenge, you can do it in small portions and you can enjoy how you do it!

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Cross Trainers and Measuring Your Heart Rate

Using your cross trainer and measuring your heart rate could sounds like a daunting and off putting process, but it really isn’t. Here are a few tips on how to measure your heart rate correctly for the best outcome from using your cross trainer.

Anyone who has ever gone through the cycle of starting and stopping an exercise routine several times will tell you that one key to sticking with your routine is to find something that gives you maximum results in the shortest amount of time. Elliptical cross training fits the bill perfectly. Most people live busy lives and do not have several hours per day to devote to total body exercise, so an elliptical machine lets them get in a good workout in a minimal amount of time. You can vary your workout tremendously, depending on the amount of intensity you want, and also do other things like read or watch TV while on your elliptical machine.

  • The cross trainersimulates non-impact walking or running, while flexing your stomach and sides with gentle twisting movements.
  • The all-over workout burns calories more effectively than exercising arms and legs only, making cross trainers an ideal way to lose weight.
  • The range of movement builds flexibility and a few sessions a week on a cross trainer will also improve your general aerobic fitness.

Not only can you use a cross trainer to lose weight but you can also use for interval training which focuses on increasing your personal fitness. Exercising on this piece of equipment with a heart rate monitor, allows you to exercise to a specific heart rate level. The normal range for fat burning is between 50% to 60% of your maximum heart rate.

A simple way to calculate your maximum heart rate would be to subtract your age from 220. For example, if you were 20 years of age your maximum heart rate would be 200. So if you were exercising at 60 % of your maximum heart rate you would be maintaining a heart rate of 120 beats per minute or another way to measure your heart rate quickly would be to hold your index and middle finger over your pulse for six seconds and multiply the number of beats by ten.

An elliptical machine or cross trainer provides an excellent cardiovascular workout, a key part of overall fitness.  Cardiovascular fitness is important so that you can live a long and healthy life. Exercising in this way exercises your heart, lungs and cardiovascular system. Aerobic exercise can significantly extend your life expectancy and make certain that your risk of cardiovascular diseases is decreased.

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Power Energy Balance Bands from Orbus Leisure

Are you trying to live a little healthier right now, yet still feel sluggish and unsure of what to do to get that spring back in your step? If you feel like you need a little “pick me up” but don’t want to pollute your body with sugary drinks or herbal medication then you really ought to consider buying a Balance Band.

Balance Bands are fairly simple little bracelets, but hidden beneath their surface they contain a powerful secret – Negative Ions. Negative ions surround us; they are part of our physical makeup and can be found throughout nature. Consider negative ions as Mother Nature’s way of giving us a little boost.

Through scientific research, the developers of Balance Bands have concluded that negative ions are beneficial to the human body and they help us to maintain our health and overall wellbeing.  The band is designed to emit negative ions continuously and all the user needs to do is wear than band around their wrist.

The health benefits to be gained from wearing a balance band are incredible, with negative ions said to be capable of:

  • Revitalising metabolism
  • Enhancing the immune system
  • Stabilising blood pressure and improve circulation
  • Increase alkalinity in the blood
  • Reducing pulse rate

If you want to give your health a boost for 2012 then give the Power Energy Balance Bands a try. Orbus Leisure are exclusive stockists in the UK, so make sure you accept no imitations!

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Beating Holiday Weight Gain

The holidays are a time with friends and family and, unfortunately, weight gain.   Because the holidays are most often associated with food, they are a dieter’s enemy.  If you are looking for a way to beat the weight gain that often comes with the holidays you have come to the right place. Use the tips below to help you.  Don’t make your new year’s resolution be getting rid of the weight you gained during the holidays.  Beat the holiday weight gain!

• Portion control.  You don’t have to be a scrooge and deny food that the hostess offers you at a holiday party.  Arrive at the party with portion controlling in mind.  It’s okay to have some the food, as long as you know your limit.  Eat a serving rather than indulging yourself in the food.

• Focus on healthy.  Most holiday parties have at least a few healthy options. If veggies and dip are offered, choose this option over the higher calorie food.  This will allow you to eat “socially” without having the extra weight gain from high calorie food.

• Avoid the alcohol.  Alcohol is almost always associated with the holidays.  For you, this can mean extra weight.  Limit the amount of alcohol that you drink during the holidays.  Remember that food is not the only thing that contains calories. Many alcohol drinks are high in calories too.

• Avoid the temptations.  When you walk into a holiday party, be ready for the temptations.  There will be food there that will have your mouth watering. Before you go to the party, make the decision as to what and how much you will eat when you get there.  If you vow to avoid the sweets table, stick to your guns.  Don’t give in to ugly temptations that will only make you gain weight that you have worked so hard to lose.

The holidays are a wonderful time of year for most! However, for others it can be the time of year where the pounds start packing on.  If you want to beat the odds, use the tips above to help you overcome holiday weight gain.  From portion controlling to limiting your alcohol intake to regular exercise, there are decisions that you can make that will help you beat the holiday weight gain.  Which of the tips above will you use to help you?  Make up your mind today that the holidays won’t be a time of weight gain for you!

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Negative Ions Give You Positive Vibes!

Do you know that Negative Ions do lots of fantastic things for us? Well, they do!

Negative ions surround us. In fact, nature tries to give us as much negative ions as possible. In fact, plants for instance give off negative ions all the time. Its Mother Nature’s way of helping us feel bright, alive and energetic.

It’s not just in the air, as science has now proved that negative ions are beneficial to human body, and can improve health & wellbeing. Negative ions produce biochemical reactions to boost our energy and counteract the effects of harmful Positive ions in our environment.

They really can support our Wellbeing, giving us More Power, More Balance and More Energy, for a stronger, happier you!

You will have seen famous celebrities, sport stars and athletes raving about the effects of balance bands. In fact, the world watch as a besotted Fatima Whitbread was overwhelmed when Peter Andre gave her a balance band on this years ‘I’m A Celebrity’.

Now, Orbus Leisure has become the sole licenced UK distributor of the original Power Energy Balance Band range. The bands are made from high quality, flexible silicon rubber and use the power of natural minerals, such as Tourmaline and Germanium; which release Negative ions, alpha waves & far infrared rays slowly, consistently and naturally.

These minerals are infused into every Power Energy Balance Band, bringing good negative ions even closer to you!

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Easy Tips for Getting Fit at Home

Life is sometimes too busy to make daily stops at the local gym.  For many, the reality of working out is finding time to get physical fitness in at home.  If you fall into this category, the following tips will be helpful for you.  Getting fit at home is easier than it may seem.

Invest in a nice piece of equipment.  It is easier to get motivated working out at home if you have the proper equipment.  While you aren’t likely to be able to afford an entire home gym, a nice piece of equipment will be fine.  An elliptical machine is great for at home workouts and will provide you with heart healthy exercise any time of the day.

Workout DVDs will be very helpful.  If expense is a problem, another solution for getting fit in the comfort of your own home is to invest in DVDs.  There are countless exercise programs that come in DVD from.  A popular program is p90x.  This program can provide you with real results as long as you are willing to put in the effort at home.

Plan to work out early in the morning to get your day started.  Possibly one of the greatest benefits of getting fit at home is having the luxury of working out any time of the day. Whether it’s late at night or early in the morning, choose the time of day that works best with your schedule. If you want a boost in getting your day started, consider working out early in the morning before you go to work.

Your family to get involved.  If you are worried about the boredom of working out at home, get your family involved.  Recruit your spouse or older children to commit to getting fit a couple of days a week.  Getting the family involved will be beneficial for their health and also help you beat the monotony of long workouts at home.

Stay motivated.  A downfall of getting fit at home is that you can easily get complacent and begin to skip workout.  Find ways to stay motivated.  Reward yourself weekly for sticking to a workout schedule.  Motivation is key!

Getting fit at home doesn’t have to be hard. From investing in a nice piece of exercise equipment to workout DVDs, there are many ways in which you can achieve success. Take advantage of the easy tips listed at home and begin exercising today.

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Getting Fit in the Comfort of Your Own Home – Is it really possible?

You’ve likely seen commercials and advertisements on television highlighting the simplicity of getting fit at home.  Is there any validity to these claims? Is it really possible to get in shape while working out at home?

The answer is YES!

With motivation and the right equipment, getting fit at home can be as easy as taking daily trips to the gym.  The following are 4 ways in which getting fit at home can become a reality for you.

Begin by scheduling daily workouts.  If you are going to be successful in getting fit in the comfort of your own home, you must begin by actually working time into your schedule to get the work down.  Schedule at least 30 minutes to an hour a day for working out.  Choose the time of the day where you won’t be overly tired such as when you come in from work.

Set yourself up for success.  Success can become a reality for you if you have the means to get the job done.  What equipment will you be using for the daily workouts? A cross trainer, stationary bike, or a treadmill are all good example of equipment that can help you meet your goals.

Switch up your routine.  Doing the same workout day in and day out can lead to boredom quickly.  Find ways to switch up your routine.  Choose at least two days of the week to get outside and exercise. Go for a long run or brisk walk in addition to using your exercise equipment.  Discover ways to beat the boredom so that you don’t end up giving up.

Take a day to relax.  To get the most benefits from exercising, you will need to choose at least one day of the week to sit back and relax.  Your muscles will need time to recover from strenuous workouts.  What day of the week will you choose to relax?

It is possible to get fit in the comfort of your own home if you are willing to put in the hard work and effort.  Creating a home gym with exercise equipment can help set yourself up for success. Be sure to switch up your routine periodically and take at least one day of the week to sit back and relax.  Will you be successful at getting fit in your own home?

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Finding Exercise Equipment that Works for You

You’ve heard the saying “What works for some, may not always work for other.” This is true.  It is especially true when it comes to finding out which exercise equipment will best help you meet your weight loss goals.  If your friend lost tons of weight on the treadmill, don’t expect to get the same results.  The following are tips for finding out which piece of fitness equipment will work best for you.

Head to the gym!

The gym is the perfect place to discover what will work for you getting rid of those unwanted pounds. Before you go out and purchase a piece of equipment, make sure it is something that you will be able to use for a long period of time.  If a treadmill is uncomfortable for you and seem impossible to get real results, consider using the cross trainer for a few weeks. If you see no real results with this machine, move on to the next.  Trying out different equipment at the gym will give you a better idea of what you can purchase for your home gym.

Read reviews! 

Before you make a big purchase, read reviews. Reviews can give you a tone of information and help you avoid making mundane purchases.  Search for reviews from people who are in the same situation as you are. You don’t want to take advice for someone who needs only to tone up.  If you are looking to lose tons of weight, you need advice from somewhere who has “been there, and done that.”

Do your research!

Find out how each and every piece of equipment you are interested in works.  How does the cross trainer provide results? What muscles does it target? Finding the answer to all your questions about the equipment you want to use will help you determine whether or not you can actually get real weight loss results.

If you are looking to lose weight and get in shape, getting active is the answer.  Discover what exercise equipment will best help you meet your needs and begin an exercise program today. Whether you choose to go to the gym to get your workout in or begin a home gym of your own, exercise equipment is without a doubt the answer to your problem.  How will you find out what exercise equipment will work best for your needs?

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Eating right at the end of your Workout

A good exercise routine works wonders for the heart, but it can also have a big impact on your appetite, leaving you feeling famished and in need of a good meal. Before you undo all the hard work of exercise by eating the first thing you find in the fridge (or even worse the fast food store) have a quick think about the type of foods you should be eating after exercise.

If your training sessional is of low to medium intensity (recreational exercise rather than competing in any kind of race) then you should seek out healthy yet filling foods which offer a balanced meal. So perhaps meat or fish, vegetables or salad and carbonydraye in the form of rice, potato or pasta. If your training session was physically very demanding then you need to eat high GI foods within the first 30 minutes following on from your routine. High GI foods help to replenish your glycogen stores and are often fairly sweet, so for example sugary cereal or an energy drink. Any high GI foods which you eat should be accompanied by a balanced meal which should include some form or protein, so any meat or fish.

 

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Your Diet Can Be Having Negative Effects On Your Health

Many people mistakenly think that as long as they’re getting exercise that’s all they’ve to do to stay healthy. You must understand that while exercise is important, the things you eat are also going to play an important role in your overall health. You are going to realise that while some individuals try to eat a healthy diet they generally wind up falling short. As you continue to read we’re going to be speaking about foods that you ought to be eating each day along with things you ought to try to avoid.

The fast Food Restaurants are one of those things which people try to avoid, however most people still stop by to grab a quick lunch a couple of times every week. You need to understand that just mainly because there are vegetables on your cheeseburger, this doesn’t mean that this is a healthy meal especially when you top it off with an order of fries. Although many of you already understand that this is not true, there’s a lot of more folks who actually believe this. When you think about it, just about anything you obtain from a fast food joint is a thing that is not going to be very healthy for you.

There’s no substitute for foods that you can prepare at home, as these can usually be prepared in a healthy way. You are able to eat pretty much anything you like when you prepare the food yourself, simply because you can in fact make them healthy by simply preparing them correctly. In relation to preparing a cheeseburger at home, using lean hamburger and real cheese, is a far healthier option. When you just think about the amount of fat you can cut out of your cheeseburger by making it yourself with 95% lean beef you’ll realize why fast food joints really should be avoided. You will also realize that if you make your own chicken wings by cooking the wings inside your own oven you will have the ability to let to grease run away from the chicken wings instead of cooking them in grease.

Fruit and vegetables are yet another thing that most people will only eat at dinnertime, and they hardly ever get the daily recommended allowance which they ought to be receiving. If you wish to make certain you have a healthy body you need vegetables and fruits as this is where most of your essential vitamins and minerals are going to come from. You need to also know that these essential vitamins and minerals are things your body needs to function properly and protect against diseases. And when you happen to be one of the people who do not like vegetables, you can find a lot of different juices in the supermarkets nowadays that combine both vegetable and fruit juice together.

These are only a few things which you should and should not be doing to be able to live a longer, healthier life. The recommendations we mentioned above will be a great place to begin however, you need to realize that there are tons more actions you can take to improve your health. Exercising at home would be one of these other things we are speaking about, and something you should be getting every day.

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