Exercise

Row Row Row ...Your Rowing Machine

From FitnessRepublic.com  |  By Bethany McIlrath

Excerpt: "Many gym-goers tend focus on just a few common pieces of equipment, like the treadmill, the elliptical or free weights. The rowing machine, however, gets woefully overlooked, and is rarely incorporated into one’s regular fitness regime. Combining both cardio and strength training, the rowing machine is one most efficient, low-impact exercises out there."

For six rowing machine benefits that may surprise you and may certainly make you a believer, click here.

For a sample 20-minute rowing workout from shape.com, click here.

 

 

 


ABCs of Isometric Abdominals

From Mission Training Center

Abdominals, as you may know, are the stomach muscles, located between your ribs and pelvis. They make up your core, along with muscles in your back. Your core keeps your body balanced and stable and protects your spine. A solid core is the foundation for all movement. Isometric abdominal exercises are a good way to engage your core muscles without putting additional torque or stress on your lower back. They also work to strengthen more than just your core. For example, a proper plank, one of the more common isometric abdominal exercises, requires glute strength, shoulder stability and upper back endurance.

The following isometric abdominal exercise is especially important if you have osteoporosis or osteopenia (a potential side effect of the aromatase inhibitors prescribed for breast cancer survivors).

Easy Isometric Abdominal Exercise:

What You'll Need:
1. Clear floor space and a mat, if you prefer
2. A way to time yourself

Steps:
1. Lay on your back, keeping your back flat against the ground and abdominals tight.
2. Raise your legs so that your hips and knees are at a 90-degree angle. (You'll know your form is good if you can place a ball on your shins and it doesn't roll off.)
3. Hold this position. Start with 10 seconds and repeat 2 to 3 times. As you progress, increase time held to increase abdominal strength and endurance.

Click here for an overview of plank exercises for all levels from myfitnesspal.com.


Take a Stand for Fitness

From Health Fitness Revolution  |  By Health Fitness Revolution

Excerpt: "In 2013, standup paddleboarding was reported as the outdoor sporting activity with the most first-time participants of any in the United States that year. And it’s no wonder why. It is relatively easy for anyone to do, and the health benefits gained from paddleboarding are tremendous. It’s the perfect family activity this summer, so give it a try, and you’ll notice how much better and stronger you feel."

For the top 10 health benefits of paddle boarding, click here.

 


Want to really get moving? Go to sleep.

From Shape.com  |  By Adam Bornstein

Excerpt: " Even with the very best diet and fitness routine, if sleep is off, you're wrecked. Here's why: No matter what your fitness goals are, having some muscle on your body is important. But sleep (or lack thereof) is the enemy of muscle. Scientists from Brazil found that sleep debt decreases protein synthesis (your body's ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries. Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone—your natural source of anti-aging and fat burning that also facilitates recovery."

For the complete article, "Why Sleep Is the No. 1 Most Important Thing for a Better Body," click here.


Why Good Posture Matters and How to Improve Yours

From healthyliving.today | By Pat Bratianu

Excerpt: "Good posture matters and is much more than just creating an attractive appearance — it helps our bodies to perform well--mechanically and chemically. Good posture may also help prevent you from getting sick. Aches, soreness, muscle and connective tissue strains will be less likely to occur if you keep your body aligned properly." To read more, click here.

 


TRX: What Is It and Why Is Everyone So Nuts For It?

From active.com | By Fara Rosenzweig

Excerpt: "TRX Suspension Training is a fitness tool made from high quality nylon. It has handles at the bottom and is durable to hold up to 1,400 pounds. TRX is portable; you can set it up anywhere. It's a total-body training system that allows you to do all sorts of exercises using your body weight. You have to use your core stabilizers to work out with TRX, so you build your core, strength, balance, agility and power.

There are six basic body positions with TRX, which allow for hundreds of exercises—no matter the skill level."

For the complete article, including more on specific exercises and the benefits of TRX, click here.


fitness, sport, training and lifestyle concept - woman doing pilates on the floor with foam roller.

What is a foam roller, How do I use it, and Why does it hurt?

From breakingmuscle.com | By Jeff Kuhland

Excerpt: "Self-myofascial release, also known as foam rolling, is a fancy term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points on your body, you are releasing trigger points which aids in the recovery of muscles and helps reestablish proper movement patterns and pain-free movement, returning them to normal function.

Utilizing stretching alone is not always enough to release muscle tightness, which is why foam rollers have thrived on the mass market. The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health."

For more on foam rolling, including identifying trigger points, understanding why it hurts, and how to do it, click here.

 


fitbit

FitBit offers wireless-enabled, wearable activity trackers designed to help you become more active, eat a more well-rounded diet, sleep better and ultimately, make you healthier by measuring data such as the number of steps walked, heart rate, quality of sleep, steps climbed, and other personal metrics involved in fitness. The Fitbit lines includes options you can wear on your wrist or clip to your clothes. Some Fitbit models track your heart rate, while others offer fewer features but are more affordable. For more information, click here.


MySwimPro

This app serves as a personal swim coach to help you be the best swimmer you can and get the most from your workouts wherever you are. You’ll choose from one of five workout categories and learn from the best, set goals and improve your technique. Geared for all levels of swimming, from beginning to very experienced. Workouts are 100% personalized to your swimming goal.