The top fitness tech - Tech that Gets you Going

Some Modern Tech that will Get you Going

It’s universally acknowledged that technology has played a huge part in making us lazier. It is however also becoming increasingly obvious that the same tech that has played a role in allowing for us to enjoy increasingly sedentary lifestyles is now working towards getting us more active.

There is now a huge range of what can only be termed as get-off-your-butt gadgets and wearable tech that syncs with your smartphone or allows you to link to the internet and assess and monitor your results is becoming a huge hit for those who need that little extra incentive to get off the couch.

It’s estimated that by 2018 sales of wearable tech that are related to fitness will have reached a whopping $30 billion and that a new generation of fit tech fans will have been established.

State-of-the-Art Activity Trackers

A host of next gen pedometers such as Jawbone, Nike FuelBand and Fitbit all track activity and encourage the wearer to increase their activity levels and spend more time moving. Some of these pedometers even remind you when you’ve been sitting down for what it views as too long, and others will prompt you to take extra steps or work out longer in an effort to beat your personal best.

These devices feature motion senses that feed information back to your mobile via Bluetooth and in addition to counting the steps you take can also count calories burned, your heart rate and the amount of sleep you’ve had and usually syn with an app. Most technology these days work with apps and you’ll find everything from diaries, reminders, to betting apps and and even ones that remind you to drink water, available on iOS and Android.

Tech that Gets you Going - Modern fitness technology

Technology has come along in leaps and bounds in recent years and wearable fitness gadgets seem to play on people’s competitive spirit or innate need to beat their best.  You’ll want to add value to your exercise regime and a pedometer or activity tracker allows you do just this.

Casino bonuses boost your bankroll and give you a better chance of winning big and a pedometer spurs on your competitive nature and encourages you to strive for improved results and to meet fitness goals.

Beat your PB

In addition to wearable tech serving as your own personal trainer there’s also what’s been dubbed as the “social sweatwork”. This term refers to the sites and apps that share your data with others and display your results for all to see.

With the results of your run or workout being posted on social network sites such as Facebook there’s even more incentive to push yourself and this form of sweatworking seems to elicit positive responses as it connects like-minded people who all have similar goals in mind.

Wearable tech has also been designed to be aesthetically pleasing and many of the devices are so attractive that the wearer keeps them on even when not monitoring their stats. Many wearable tech items that relate to fitness have become status symbols and created a subculture that’s focused on getting fit and staying healthy.

Technology has also improved the way many people eat and can be used to form healthy habits as dietary needs can be tracked and suggested foods recommended. By being able to track what you eat you can make use of tech to keep you healthy as well as encourage you to stay active and get some exercise.

How to Make the Most of Yoga

How to Make the Most of Yoga

Yoga has become increasingly popular in recent years with studios all over the world popping up and tutorials and instructional all readily available online. An excellent form of exercise, yoga stretches both the body and the mind and many people find it incredibly relaxing too.

Making the most out the time you spend practicing yoga is essential and it’s certainly one of those forms of exercise that sees you get out what you put in.

For beginners yoga may seem a little daunting but over time you’ll find out what works for you and what styles suit you best. These tips are intended for beginners and will help get you started and on the right track.

Decide where to practice

When it comes to deciding where to practice you’ll need to consider where you feel most comfortable and whether it’s your lounge, in a gym or private studio anywhere you can relax and follow instruction is suitable.

There are a variety of different forms of yoga too, so you’ll need to know a bit about what each style entails and how vigorous it is before you select your ideal exercise location. If you opt for yoga classes that are held at a gym or studio you will need to attend the classes geared towards beginners or opt for an all levels session where newcomers are catered for.

Get the right equipment

Yoga isn’t an exercise form that you’ll need to spend vast amount of money on but one item that’s essential, whether at home or in a studio is a good mat. It is suggested that before you splash out on a decent mat you try a few classes and make sure yoga is for you, just as you’d take advantage of horse racing tips NZ before playing for real money at a casino.

A good quality mat that sticks to the floor, doesn’t slide and offers adequate protection is essential and you could even choose one that has lines on it that help keep you aligned throughout your practice.

Fitness - How to Make the Most of Yoga

Understand the basic names

You don’t need to become fluent in the different yoga poses overnight but gleaning  a basic understanding of what the most common ones mean and what they entail is advisable.

Similarly its essential that you have an idea as to what the different styles of yoga are and that you don’t end up in a bikram class when you hate heat or a Vinyasa class when you were looking for something slow and meditative.

Yoga is not a competition

If you are looking for a form of exercise that’s competitive, yoga is not the right choice for you. Yoga is a solitary exercise that’s very introspective and can run at your own pace and there is no element of competing with other participants in the class.

Your practice can be tailored to your strengths and it’s up to every individual to push themselves in a way they prefer. Leaving your competitive spirit at the door is suggested and staying calm and focused is all part of the challenge.

Yoga is a very mental form of exercise as well as being incredibly physical and it’s also an endless process of learning and trial and error. Perseverance is essential and you’ll find that your body works differently every day.

If you embrace this your practice will run smoothly and you’ll benefit from every yoga session you partake in.

How Yoga Can Improve the Performance of Any Athlete

We are all aware of the relaxation, health and strength benefits we get from practicing yoga, and those alone are enough to continue with our sun salutations.

But did you know that major athletes, NFL players, swimmers, rugby and football teams often incorporate yoga into their training routines?That’s because yoga can do so much more for you, and the coaches of the sporting giants know it.

Here’s how yoga can improve your performance regardless of your chosen sport.

Yoga helps to loosen and lengthen your muscles. Any athlete knows, the muscles that are worked the most are the ones that build the fastest. The issue with this is that it can create imbalances in our muscular structure. Yoga is an excellent sport to mitigate this.

The yoga poses work to strengthen all your muscles meaning, you get a more even tone and strength distribution. This stops certain muscles from working harder to compensate for others. In addition, it works to stretch and lengthen the muscles stopping them from creating balls of muscular tissue.

Flexibility

Yoga increases flexibility, and this is incredibly important when practicing correct form, and especially so for any sports with a swing type range of motion. If you look at your body right now, you may find your shoulders are slightly hunched, like a vulture. Pull them backward, while pulling your armpits to the floor.

You will most likely feel a slight tightness in the muscles over your chest. This ‘vulture’ posture is a product of humans sitting in front of their computers playing online betting NZ, looking down at their smartphones and spending hours in traffic, hunched over the steering wheel.

Those tight chest muscles need to be made more flexible, so that your body can relax into its natural posture. This increased flexibility also allows us to open our chests and use our lungs to their full capacity. This is invaluable on its own, and even more so for athletes who participate in any type of cardio endurance sport.

Balance and Stability

Balance does more than just keep us standing upright, but is crucial in preventing injury. It ensures we have the correct posture which means we can execute the movement required to participate in our chosen activity correctly, without favouring particular muscle groups.

Balance also improves stability. Whether this is while we are running down a steep hill or holding a complex yoga pose, it is our balance and stability that enable us to do so with out injury.

Endurance, Focus and Commitment

Yoga forces us to listen to our bodies, to concentrate and to focus on our breathing. Any extreme athlete will tell you that when it comes to finishing a race, it is as much, if not more, pure mental will.

While practicing the yoga Asanas you are forced to concentrate on your position, breathing and finally, when you get to that time in the pose, where your glutes are vibrating, and your quads are on fire, you focus and push through which teaches discipline, focus on the end goal, and commitment to reaching it.

t teaches you to endure which is beneficial to so many sports.

Yoga cannot replace all sport, but it certainly can compliment and enhance the rest of your training regime. Incorporating yoga into your routine will open another dimension to your training, and it is recommended that if yoga is your exercise of choice, that you add in some cardio training to create a balanced workout.

The Pros and Cons of Working Out with Other People

When people have the same fitness goals and are more or less at the same level, training with someone or in a group can be extremely helpful. It is when one person stops getting any benefit from the group training that problems can crop up. Here is a quick list of the pros and cons of training with others.

The Pros

Motivation, Advice and Fun

Motivation is the number one, biggest, bestest reason to train with other people. Think back to any team sport you were involved in, it could have been hockey or track. The point is this, other people were counting on you, or they were cheering you on, or maybe, competing with you.

It doesn’t matter which, being held accountable by others or letting down your friend makes your excuses seem weak, and forces you to take a break from online slots for real money in Canada and get moving.

No matter the sport it is always useful, though not always welcome, to have someone there that can assist you with your form and technique. This is true for everything from yoga to weight lifting, and can save you from an injury that stops you from reaching your goals.

Fun, whether its hysterical laughter about the fact that riding a bike is not actually like riding a bike, or just a chance to catch up with a friend. Fun makes even the most painful training a little easier to bear. Plus, there’s the added bonus of someone to join you for your post workout super smoothie.

The Cons

Speed, Duration and Activity of Choice

As soon as you start training with other people, those three things are going to change. You will no longer be able to set the pace without consultation, the duration will both increase and decrease (we will explain shortly), and you won’t be able to dictate the activity.

Unless you and your training partner or partners are at a similar fitness level, the speed at which you train for certain sports is going to be set by the less fit individual. Why? Because if it is set by you, you will be training alone, having left your buddy in your dust.

If you are training in something like weights you will end up sharing a piece of equipment which means your work out is going to take twice as long. You can’t press and spot at the same time.

Let’s explain the duration dilemma. Training with someone else will extend the time it takes to complete an individual activity, and potentially decrease the amount of time you are able to train based on your partners limitations.

We are assuming that you like your training partner, therefore, unless you are only focusing on one exercise you cannot dictate the activities. Because that would be mean, and nobody likes the mean kid.

The Conclusion

None of the cons are insurmountable issues and you really cannot replace the motivation and fun factor.

So, if you fairly plan what you will be doing in advance, agree to some ground rules regarding commitment, pace, and durations, you really should get all the benefits without destroying the friendship.

The biggest bonus? You and all your friends will be healthy, thin and monumentally more attractive than couch potatoes.

7 Minute Workouts

In the rushed and hectic modern world it can be hard to find the time or motivation to head to the gym for a good hour of exercise. But you still feel guilty when you do not spend the time doing your “required” daily exercise.

So here we show you a workout that you can do in seven minutes, to either start yourself on the journey to fitness or to keep you somewhat fit when you are unable to make it to your usual exercise class/gym.

So follow our seven minute plan, and save yourself some time in your day to enjoy life a bit more, go watch a movie or find some real money pokies to play online.

The Routine:

To start this regime, do the below exercises for 30 seconds, with a 10 second break to rest between each exercise.

Jumping Jacks

Ensure you raise your arms above your head while you move your feet outwards. Try maintaining a good posture and rhythm when doing Jumping Jacks.

Wall sit

With your back flat against a wall, place your feet shoulder width apart and about 2 foot from the wall.

Slide down the wall until you are in a seated position and hold

Push up

You can start your push ups on your knees instead of your toes, and work up your strength until you can use your toes effectively.

Also count the amounts of push ups you can do and strive to beat that figure in each slot.

Abdominal crunch

Always remember with crunches and sit-ups to not use your neck to yank yourself up, focus on your core to do the lifting.

Raising your head and shoulders off the floor slowly and steadily, using those core muscles to lift.

Chair Step up

Ensure your chair is a manageable height and step up using one foot and down using the other, change which foot you step up with each time.

Squat

Squatting is great for abs and butts make sure to hold with your core and keep your back as straight as possible when lowering your butt.

Triceps dip on chair

Facing away from your chair, place you hands behind you on the chair and your feet straight ahead of you. Dip down on your chair, feeling the burn on the back of your arms.

Plank

Plank on your toes and elbows, ensuring your back is as straight as possible and you use your core to stabilise yourself.

Run in place

Knees to chest! Keep up the speed and focus on breathing

Lunge

With your back straight and your core engaged, lunge forward and dip you back knee to the floor – swap sides

Push up and rotate

You can also start this position on your knees, when you reach the top of your push up lift one hand straight over and behind you towards the opposite side, stretching out.

On your next push up use the opposite arm to stretch back.

Side planks

Position yourself on your elbow and side of your foot/ankle, remain straight and do not arch your hips up forming a bow.

Use that core to stay n position, swaps sides either half way or if you repeat the circuit change sides.

You can start this routine with a set that will last 7 minutes, and then repeat the circuit, working your way up to three times, increasing your fitness levels as you go.

Recovering From Your Workout

Your post workout recovery is just as important as the actual workout itself. Let’s have a look at what you can do to recover faster and better after a strenuous workout

Take days off In-between And Don’t Overdo It

We have all grown up with the ethos of No Pain, No Gain, but this is a mindset that has been scientifically refuted time and again. Rather than driving your body past the point of no return. You should instead pay heed to what your body tells you during exercise.

Your goal shouldn’t be to shred your muscles each and every session. Muscle growth and development can actually be hampered rather than helped from too strenuous exercise.

It is just as important to take days off between exercises as your body need this time to rest and recover. You want your body to repair as much damage as possible before you should even consider exercise again. If your body is still sore from a previous session, take the day off, as much as it irks you. Your body will thank you in the long run.

High Protein And Cherry Juice

Some lean protein like eggs, chicken, raw nuts or beans are ideal for a post workout snack. This will help your body gather the nutrients and proteins it needs to repair your tired muscles.

Studies have also shown that cherry juice is an excellent post workout recovery drink so make that part of your recovery snack.

Use Proper Routine To Cool Down

Even though we are all aware that it’s a must to cool down after exercise, just like it is a must to play online casino games at River Belle casino, very few people actually set out a routine of cool down. With everyone’s high stress lifestyle, it’s already a mission just to fit in 30 minute for exercise and many feel they can’t afford another 10 or 15 minutes to cool down.

Obviously stretching prevents muscle soreness and damage, but it also helps you centre yourself and get ready for the rest of the day. This cool down gets your muscles ready for recovery. A cool down can include light jogging, stretching walking and more. It depends on the person and the type of exercise you are recovering from. Some simple yoga poses can cover many bases.

Use Heating Pads And Hot Showers

Heat is excellent for muscle recovery. While many professional athletes make use of special heating pads, you don’t need to make this additional expense. A hot towel works just as well and helps prevent muscle inflammation and tightness.

This can also be substituted with a hot shower after your workout. It is still a must though to perform your cool down exercises. There is nothing more unpleasant than a muscle spasm in the shower after a workout while you have soap in your eyes.

Take Anti Inflammatory Medication

While this certainly should not be considered a regular solution, if you are suffering form sore muscles post workout it may be a good idea to take some anti inflammatory medication to help with the pain and recovery.

The best way to even avoid this step totally is to follow the first two steps. Take things easy, do not overdo your training and make sure to do a full post workout cool down.

Exploring Exercise and Stress Relief

Exploring Exercise and Stress Relief

Everyone knows that exercising is one of the best ways to reduce stress.

When you exercise, your body releases endorphins, the hormones which fight it, and getting going physically will also assist in getting your mind off of any problems you may be experiencing.

This article outlines the top forms of exercise that will not only provide you with stress relief as you do them, but energise you for other activities as well. 

Give Yourself a Hand Up with High-Energy Activities

The benefits of aerobic exercises like running, spinning, roller-skating, and dancing include an increased heart rate.

When your heart rate speeds up, your body starts releasing endorphins, which are natural opiates that get you feeling good with no unpleasant side-effects to deal with.

These kinds of activities will quickly having you feeling better physically and mentally, and you can always reward yourself with a real money pokies game in order to get motivated when you first begin!

Feel the Flow with a Yoga Workout

Yoga is one of the best forms of exercise around when it comes to stress-relief. It involves moving and holding a series of poses, known as asanas, and combining these with deep breathing.

It is a mind/body exercise, and will not only bring your body up to pace in terms of fitness, but have you feeling calmer and more in control thanks to the mental benefits it offers as well.

Take Yourself in Hand with Tai chi

 Similarly to yoga, tai chi is a series of flowing body movements that work in conjunction with various breathing techniques.

While the movements are rooted in martial arts, they are intended to calm the mind and condition the body, not fight off ninja attackers, and this makes it a great choice for stress relief.

According to recent studies tai chi has the ability to:

  • Build bone density
  • Lower blood pressure
  • Boost your immune system
  • Ease the symptoms of conditions like arthritis and fibromyalgia

Another great benefit of tai chi is that, once you learn the various movements, you will be able to practice them from anywhere, which makes it a great option for those who travel frequently, for example.

Exploring Exercise and Stress Relief

Pick Up the Pace with Pilates

Pilates is a series of controlled movements and mat-based exercises that were named after the man who created them, Joseph Pilates.

They were designed to build your strength, increase your flexibility, and extend your endurance, all of which makes this anaerobic exercise a wonderful way to relieve stress.

The movements also tone your body, which not only has you looking better but feeling better too, and you can practice almost anywhere: a gym, a pilates studio, or at home.

Keep Calm with Kickboxing

Kickboxing is an excellent way to combat stress. It has you punching and kicking in a controlled environment, and, once again, combines a physical workout with mental discipline.

You will get a fantastic workout from a kickboxing class, and will find your balance improved, along with your flexibility and overall coordination.

It is also a great way to work out any frustrations you may be experiencing, and is a safe and healthy way to release anger and energy as you need to.

Get Fit With Basketball

I know, I really do know, that I am not going to be the next LeBron or Kobe (mainly because I am 5ft5 and my hand eye coordination has always been terrible) but basketball can be an amazing way to get in shape.

Asides from the fact that the rules for playing a pickup game in the park or at the gym are very simple; it’s a fun and fast game.  It’s easy to pick up an opponent or two and nearly everyone knows the rules.

The Unofficial Rules (in case you need to know)

  • No cherry picking players on your team
  • No bogus fouls
  • And if someone calls foul – respect them
  • Game point scorer gets to make free throw after
  • Do not try and be a constant scorer – team playing guys
  • bucket counts as ones only
  • Do not wear a full superstar basketball kit – people are not placing their best NBA bets on you – don’t be weird
  • Watch others play and learn the rules of your local court – and agree before hand on the rules

Here are the top seven fitness reasons to take up basketball as your go to for fitness:

One: Cardio

So yes, you are not LeBron, but you too will be running up and down the court, passing, dribbling, jumping and shooting. This all equals a great cardio workout, without the monotony of a treadmill or the high kicks of an aerobic step class.

Two: calories

While participating in a game, you are doing a large amount of aerobics, so you can expect to burn a significant amount of calories – from 600 calories and up!

And participating in this kind of exercise is an “easy” way to get so involved in a sport, that you do not notice the actual length of time spent exercising!

Three: motor skills

Spending time practicing you jump shots and free throws is incredible helpful in building your motor skills and coordination. For example, when you focus intently on dribbling the amount of concentration and fine motor skills required are exceptional.

And once you practice enough, your hand eye coordination becomes second nature – score!

Four: Strength training

Basketball is such a intensive physical sport, players often use the whole bodies defensively. So full body strength training is included (for free) when playing basketball.

For example, when on the defence, players could be pushing back against opponents using loads of muscles from their core to deltoids to talking smack.

Think of the leg muscles you will gain, as you basically do a squat each time you jump shoot. And your entire arms are used constantly to dribble or throw.

Five: Mental agility

The speed and agility required in the game of basketball, greatly helps players focus their attention, judge situations and make snap decisions when under pressure in a match. These are all great tools to apply in the “real world” as well.

Six: Stress reduction

Sport has been proven to be a great stress reliever for people, and basketball is no different. Not only will you get stress relief when playing a sport, being less stressed is great for boosting your immune system too.

And since it is such a social sport, the friendly competition and chance to talk with peers is an additional stress reliever.

Seven: Confidence

You too can be a legend…in your own gym. Great shots and epic team work skills is a great way to boost your self esteem. And the more you boost your confidence on court, the more that confidence is translated to off court.

Beginners Guide To Fitness

The Beginners Guide To Fitness

Once again another year has passed, and once again a bit more weight has been gained…sigh! And new years is fast approaching, so instead of making the usual annual commitment to weight loss and then flaking after week or two, try our top tips on getting and staying fit for 2018:

One: Think SMART (smart, measurable, achievable, relevant and timely)

Smart – plan this journey out, you need to have specific goals to achieve, so spend some time and do your homework. Even if you have to go to a trainer or a dietician, you need to figure out what will work for your body and implement it

Measurable – ensure you monitor your results; sometimes motivation can be lost when the scale goes up instead of down. But often muscles can cause you to become heavier, but if you monitor your measurements you will see the results more clearly.

Achievable – Do not fool yourself into believing you can get fit or loose 20kgs in two weeks, when you have done your proper research you will be able to implement a fitness program that will be achievable for you. do not sabotage yourself with extreme unreachable soul destroying goals

Relevant – ok so you want to run a marathon next year June, that’s a great goal. But do not train like your planning on beating the professionals and are going to win this your first ever marathon after spending their last 4 years playing real money slots on your couch.  So unless you have decided to become a professional athlete, make goals that suit you and your lifestyle.

Timely – be reasonable about the time it will take to achieve your goal. For example – I would like to run a marathon in 3hrs in June next year. Is this a reasonable goal? No, average amateur runners take between 4 to 5 hours to run a marathon, so if you attempt to push yourself into running it n three hours – you will damage yourself (and also not succeed)

Two: Diet

Once you have set up your SMART goals and are ready to begin, do not forget your diet:

– remember the 80/20 rule, 80% of fitness depends on your diet. So if you are eating 80% junk and exercising 6 days a week, you can expect t have some very poor fitness results. You cannot exercise enough to day to make up for that cheeseburger and fries!

– If you do see a dietician, implement their recommendations and stay on it! If you fall off the diet wagon occasionally, do not quit, carry on do some extra crunches, skip for ten minutes – you got this!

– Find food replacements – cauliflower instead of rice, zoodle noodles instead of pasta, butternut fries instead of potato fries.  The options these days are just as tasty as the originals, so do your research and find what you like.

Beginners Guide To Fitness

Three: Exercise

You do not have to jog or run or do aerobics or swim or any other type of exercise that makes you want to die (and quit). The options for exercise are varied, so if you ate running try weightlifting or swimming.

For myself, after a stressful day at work I really seem to enjoy punching – so my speed MMA box class is perfect for me. Find your favourite exercise (or exercises) ad work on them.

Body Weight Exercises to Get Ripped

5 Body Weight Exercises to Get Ripped

Your alarm goes off and you unknowingly turn it off, turn over, and go straight back to sleep. Perhaps an hour or two later you wake up in a flat panic, realising what has happened. Not only will you most likely be late for work, your gym time has been completely obliterated, and you spend the next 30 minutes cursing your stupidity.

This is of course only one example of how a plan to go to gym can go awry and some people no matter how hard they try simply can’t find the time to go to gym between personal, social, and work responsibilities. However, just because you can’t find the time to go to gym doesn’t mean you can’t get ripped!

These 5 exercises use your own body weight to help you get fit and ripped and can be done anywhere, anytime.

1. Reverse Crunch

Often people do traditional crunches incorrectly which leads to neck pain rather than working the abdominal muscles. The reverse crunch stabilises your upper back and neck, protecting them from possible injury.

  • Lie on your back on the floor with your legs fully extended in front of you, and your arms straight in the air
  • Roll your knees into your chest and then quickly press them up straight in the air
  • Use the same motion but in reverse to bring your legs back down to the starting position
  • You have completed one rep

Get Ripped body weight

 

2. Split Drops

This exercise is great for hamstrings, glutes, and quads, and will give you a better stretch reflex in your hamstring. You could even do these while playing on Gaming Club NZ!

  • Start with your feet together
  • Jump into a split squat with one leg in front of the other
  • You should not be doing a single leg lunge, but rather moving both legs simultaneously
  • Jump back to the starting position
  • Repeat for a total of 20 reps, alternating which leg drops in front

3. Stork Stance

  • Balance on one leg with your knee slightly bent, and your hips slightly flexed
  • Your other leg should ideally be extended slightly behind you at about a 45-degree angle from the ground, parallel to your torso
  • Extend your arms fully down towards the ground with your hands open and your thumbs pointed up
  • Lift your arms towards the ceiling and focus on squeezing your shoulder blades together to make the movement happen
  • Lift your arms as high as you can without extending your hips or falling over
  • Hold the same leg position and do reps by extending your arms

4. Monkey Push-Up

  • Start in a traditional push-up position
  • Press up and when your arms are fully extended, rotate and kick your left leg underneath your body and out to the right side, twisting your right leg over, and lifting your right hand to the ceiling
  • Repeat this motion with the right leg
  • Alternate sides for a total of 20 reps

5. Power Burpee

  • As with a traditional burpee, drop into the push-up position
  • From there jump into a squat position
  • Follow with a jump of about 6” into the air
  • Drop into a squat and immediately do an explosive tuck jump – jump as high as you can, pulling your knees up as high as possible
  • One rep has been completed