How Athletes Move On After Suffering the Effects of Using Performance Enhancers

I’m by no means advocating any sort of banned substance use through this post, but I reckon it’s worth taking a look into the world of post performance-enhancement use in professional athletes, particularly with regards to bodybuilders who notoriously turn towards taking anabolic steroids to beef up quickly and quite intensively. Continue reading “How Athletes Move On After Suffering the Effects of Using Performance Enhancers”

Getting Your Gym Buddy to Be as Committed as You Are

Look, since I’m somewhat of an advocate for avoiding excuses such as not having a gym membership preventing you from achieving your fitness goals, “gym” in this instance is used as a verb and can be interchanged with anything that involves the act of exercising with one or more other people with whom you share the common interest of working on your fitness. For those who consider themselves lucky enough to have a gym membership however, it’s hard enough getting regular exercise when you only have yourself to push you to realise your fitness goals, but if you are that committed already, well done. Continue reading “Getting Your Gym Buddy to Be as Committed as You Are”

Things You Can Do To Avoid Awkward Body Growths

Everybody knows that bodies can either be extremely beautiful, or outright gross. Imagine the days where baths were only taken once a year, people dumped their waste into the streets, and people were forced to be dressed head to toe in layers upon layers of clothing in the hottest and most humid of climates.

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Three Ways To Cut Your Carbon Footprint

With energy crises debated in the news, it’s difficult to ignore the fact that sustainability is a big issue for Brits today. Many local councils are already implementing initiatives for reducing waste and recycling household rubbish in order to address these problems, there is always more to be done. If you are looking to reduce your carbon footprint but aren’t sure how, here’s some quick ideas to start with small changes in the home.

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Choosing A Mobility Vehicle For Your Elderly Relative

If you have a parent, grandparent, or other elderly relative that struggles with mobility then they could benefit from a modified or specialist mobility vehicle. Recipients of some Disability Living Allowance benefits are entitled to use a portion of their benefits to lease a new car, scooter or powered wheelchair – and whether a car is bought through the Motability scheme or independently, it may be possible for you to drive the vehicle in order to assist your relative.

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Discover How You Can Incorporate Exercise into Your Working Day

picKeeping up with an exercise regime takes a lot of dedication and discipline, and if you’re not careful you can easily fall behind in the gym. A ‘lack of time’ is the most common complaint from family men and people with busy jobs when it comes to working out, but this can’t be used as an excuse if you’re looking to improve your body. Barriers are present through all walks of life, and it’s how we overcome them that defines us as people – getting fit is no exception.

The office can be a sluggish environment however, if you’re looking to get rid of that Christmas excess weight. Every day, thousands of people sit at their desks, barely flinching while their fingers tap away on the keyboard. If you want to achieve the perfect body, you’re going to need to work out at the office as well as the gym. Consistent exercise requires a determined mindset, so get rid of those desk sweets and take note of our office exercises!

The Office Chair Squat

This is a simple but effective office exercise, and it can also strengthen some of the most essential core muscles in your body. Position yourself by standing as tall as you can, while also relaxing your shoulders. Next, lift your toes up, keep your back straight, and lower your bum until it’s only just hovering above your chair. Hold this pose for 10-15 seconds, straighten up and perform again.

The Desk Press

If you want to strengthen your upper body, then this is the exercise for you. Use your core muscles to keep your bodies in a straight line, and then hold the press-up position on your desk, making sure your elbows are at 90 degrees. Hold this position and perform 5 push-ups, followed by 10 knee-drives.

Business Flight

Business flights are notorious for leaving passengers with groggy heads and aching muscles, but there are also advantages to having all that space. Instead of getting your head down for a few hours, why not try some simple exercises to get your blood flowing! Firstly, stand in the aisle as tall as you can, with your head and shoulders pushed all the way back to create the perfect posture. Next, use your hips as a hinge and lean forwards keeping one leg straight, while the other is extended behind you. Hold this position for 3-5 seconds, and then switch legs.

Victory

Sitting at a desk all day can certainly ruin your posture, as well as give you a bad back. The ‘victory’ exercise helps you to exercise the muscles in your back without even leaving your chair, and it also helps develop your inner core muscles. Begin the exercise by getting into the perfect posture position in your seat. Next, exhale while stretching upright, extending your arms like a pointed arrow in the air. Hold this position and then lean forward opening up your arms. Make sure you inhale during this final position to strengthen your core muscles.

Home gym workouts

picSticking to a long term exercise program can be difficult, especially if the program requires you to go to the gym several times a week. Many people find that working out at home improves their chances of fitting their exercise regimen into their daily schedule. Home workouts are more convenient, require a smaller time commitment and are cheaper too.

Getting Started With Your Home Gym

The most difficult part of working out at home is figuring out what exercises to do. The exercise routine that you should follow will depend on your personal goals, as well as your exercise preferences. Someone who is training to get better at a specific sport will want to follow a different routine to someone who is interested in strength, aerobic fitness, or weight loss.

Before you embark on any fitness routine, you should speak to your doctor. This is particularly important if you have been sedentary for a long time, or if you have any pre-existing medical conditions.

Finding a Good Workout

If you do not have a lot of exercise experience, it is not a good idea to try to come up with your own exercise routine. Rather than simply guessing which exercises work well together, you should try a published workout that meets your goals.

If you are interested in aerobic fitness, weight loss, or just generally improving your overall fitness levels, consider investing in some workout DVDs. You can find DVDs for everything from step aerobics, yoga and Pilates, to Zumba and other workout-to-music routines. These routines are fun, entertaining and a good workout.

If you are more interested in strength training, then there are lots of pre-designed weight lifting routines available online. Pick a program and stick to it for at least six to eight weeks. Do not get demoralized if the routine does not feel like it is working in the short term. It can take time to see results and if you jump from routine to routine without giving any of them a chance to work you will hamper your progress.

Schedule

During the early stages of working out at home, it can be tempting to try to train every single day. This is not a good idea! If you train too often, you could burn out and get bored, or you could injure yourself.

Try to limit yourself to no more than five days a week or short, intense workouts. If you are following someone else’s routine and they recommend fewer workouts, then follow their recommendations. If you have excess energy and want to exercise more often you should limit the workouts you do on the other days to low or moderate intensity.

After following a workout routine for a few months you may notice that your progress plateaus. At that point you should re-evaluate your goals and make sure that your diet is correct and that you are getting enough rest. If you are sure that your diet is good and that you’re getting enough sleep, but you are still not making progress with your training then you can look at changing up your routine or adding new exercises.

How to be a Jogger and Manage Asthma

picAsthma and exercise isn’t one of the best combinations – just ask asthma sufferers. Physical conditioning and a healthy lifestyle do go hand in hand however, and they’re also essential in minimizing the asthmatic symptoms of asthma and other breathing conditions.

Asthmatics don’t have it easy when it comes to exercise, as most sports are inconvenient and high intensity. Swimming is often recommended to asthma sufferers to try and regulate asthmatic symptoms, but not everyone has access to a swimming pool all year round.

Although panting and wheezing are the most problematic effects of asthma, equipment such as treadmills or brief walking paths around your local park are always a great option to get your heart rate up. Here are some top tips on how to cope with asthma while jogging.

Tip 1 – Make sure that you warm up your lungs as well as your body. Before running a race, athletes make sure they stretch and warm up their legs, even going for a light jog before they knuckle down to start. It’s exactly the same for the lungs, and you wouldn’t want to go from stationary to sprinting without getting your lungs used to the airflow. Start out with a soft jog, and then work your way up to regular pace. If your chest starts to get a bit tight, slow all the way down and find the right gear for your body.

Tip 2 – Stress, anxiety and frustration can trigger an asthma attack, so make sure you’re completely relaxed when running. Breathing is the most important element when running, and focusing all your attention on your lungs instead of your speed will benefit you undoubtedly. The longer you run, the more relaxed you’ll find yourself, so don’t give up if you start to feel insecure.

Tip 3 – Practice your breathing, taking deep inhalations at regular intervals to regulate your oxygen intake. Not only will practicing your breathing techniques help to slow down an asthma attack, but it can even prevent one. Never hold your breath or breathe too slowly – your lungs will need a constant intake of air to regulate the oxygen distribution around the body, and the last thing you’ll want to feel is lightheaded!

Tip 4 – Always make sure you have your inhaler to hand when you’re jogging, whether you have to fit it down your sock or strap it to your arm. Your heart rate can spike at any time when out jogging, and your inhaler will help you with your breathing.

Tip 5 – Maintaining a good posture is essential when jogging, and always make sure to avoid bending over. Not only will this limit the flow of oxygen to your lungs, but a rush of blood to the head could make you pass out – this tip also applies to running machines!

Tip 6 – If you feel your lungs contracting, raise your arms over your head. Not only will this open up your airways allowing more oxygen to reach your blood, but it will also give you a chance to stretch and take a breather.