Category Archives: Sport

Can You Overdo Sports Supplements

Well, I think I’ve done really well. I joined this gym in January along with all the others who thought they’d piled it on over Christmas and its now May and I’m still here. The rest of the gym population has decreased greatly since then, but I’m one of the few who have stuck it out.

My strategy is ‘slowly but surely’. I’ve followed a sensible diet slightly increasing proteins to cope with the light weight training I’m doing and have kept the rest to low fat healthy eating. Gradually, I have seen a change that I’m happy with. I just want to get healthier, fitter and a little stronger, enough to cope with everyday life and the dreaded aging process.

Of course, there is plenty of advertising at the gym to push sports supplements but I wouldn’t call myself a sports person. Apparently, it’s protein and creatine that is needed to boost muscle strength but I prefer to get mine from food than from a sports supplement.

Going to the gym is also a good way of widening your social circle too. I have made several friends since I joined and we’re all making steady progress. However, one young (ish) man, I believe, has become obsessed with his own body.

I fit my gym timetable around my life. The gym IS his life. If I go at 6am, he’s there. If I go at 9pm, he’s there. Admittedly, he has made a great improvement in his physique but I do think he’s taking it a little too far.

At first, he was the same as the rest of us. Turning up in his comfy jogging bottoms and t shirt that did the job. As his strength, and ego, improved he went down to shorts and vest. Now he’s just stretching the bounds of decency with his Lycra attire!

This young man was doing well in his fitness regime. He took note of all the sports supplement advertising to help speed his way to his goal and after a time of testing it out on himself, he became a bit of a bore, talking about nothing else.

His posing in front of the mirror was just embarrassing! He was spending less time actually lifting the weights and more time admiring himself. The day he came up to me, flexed his arm muscles and pointed towards the coffee bar, offering me an after work out drink, well, I just felt embarrassed for him and declined his offer.

I couldn’t believe that my turning down his offer could have such an impact on his self esteem as to bring about such a dramatic change in him over the next few weeks. And I was right. He went from being a self obsessed ego maniac to a very moody, quite aggressive man that nobody wanted to get in the way of.

After several members of the gym had experienced some unpleasant run ins with him and complained to the staff about his hostile behaviour, he was taken to one side to discover what the problem was.

It turns out after starting on a fitness programme and healthy eating plan like the rest of us, things were going well for him. He took note of the advertising campaigns in the gym and had, for some time been consuming sports supplements. He believed that if he exceeded the recommended dosage he would increase his muscles even quicker but it didn’t work.

Sports supplements are designed to work with your body in a healthy way, giving you that little extra boost in addition to a good diet and sensible workout.

Because this young man had become obsessed, he wasn’t happy with the limits his body had set and wanted to continually push the boundaries. He did this by foolishly buying steroids and using them to unnaturally enhance his physique.

When the gym management learnt of his actions, he was strongly advised to visit his doctor for a check up. Without the all clear from a doctor the gym were unwilling to let him continue membership because they believed he was at risk of serious damage to himself.

A Rewiew of the Bowflex Sport Home Gym

If there’s one lasting name when it comes to home gyms, it’s probably Bowflex. With a wide range of products made specifically for home workout enthusiasts, anyone wanting to get into better shape should consider a Bowflex Sport home gym. These pieces of home workout equipment are known for their quality, versatility, and performance.

The Bowflex Sport home gym is a versatile machine that covers virtually every muscle group of the body. Because you’re not working with free weights you don’t need to worry about injuring yourself or having a spotter with you. The power rods make it easy to adjust your weight resistance, but without the danger of a stack of heavy weights.

The Bowflex Sport home gym does take up quite a bit of room; the footprint of it is larger than what most people expect. Not only do you need room for the rod tower, bench, and leg extension, not to mention the room the rods need when they bend while you’re using it. You definitely need the room for this machine, but if you can set aside a room or area of the basement, you’re going to get a workout with the Bowflex Sport home gym that rivals what you’ll get at any gym.

You can get a total body workout in about 20 minutes with the Bowflex Sport home gym if you use it right. It offers 50 different exercises and up to 210 pounds of power rod resistance. You can build your back and shoulders with the lat tower, your glutes, hamstrings, and quads with the lower pulley/squat station, and all the muscles of your legs with the included leg extension/curl station. There’s virtually no part of your body that can’t be worked with the Bowflex Sport home gym.

The power rod technology of the Bowflex Sport home gym is actually preferred by many fitness enthusiasts as opposed to free weights or stacks. They are smoother and easier to use, something that’s important for protection from injury. When you’re working out and your equipment is smoother this also means that you’re working your muscles much more efficiently, getting a better workout overall.

The power rods are connected to a pulley system with cables. As you pull on the workout bars or handles the power rods flex. It feels slightly different that lifting free weights but it will give you the same results. You would think that the rods would break after repeatedly flexing them but I have never heard of it happening. Bowflex is so sure of there patented power rods that the company offers a No Time Limit warranty for the rods and if they should ever wear out they will replace them for free.

Another beautiful feature of using the Bowflex Sport home gym is that you don’t need to worry about the weather, long lines, or a lack of privacy when you want to work out. If it’s pouring rain or snowing outside, you don’t need to worry about getting to the gym. You also can switch quickly and easily between workout routines without letting others in line get to the machine, and without worrying about others looking at you while you work out. So for anyone looking to get back into shape or to improve their exercise routine, the Bowflex Sport home gym should be at the top of one’s list.

Sports Drinks Vs Water

Lucozade, Powerade, Gatorade…

In the 21st century – advertisements for energy drinks are everywhere. You can no longer switch on the television or flick open a magazine without seeing an advert for these glorified potions. It seems that these drinks are taking over the fitness world, and you only have to wander down to your local gym to see just how popular they are.

So what actually are these so called “sports drinks”, and what do they proclaim to do?

A sports drink is a beverage designed to increase energy levels, replace electrolytes and and keep you hydrated. So let’s look at how they claim to do this:

Increase Energy Levels

Sports Drinks are full of sugar – A 500ml bottle of Lucozade energy contains 21 teaspoons of sugar! To put that into perspective, a can of coke contains 10 teaspoons of sugar. When these sports drinks are consumed, our body converts all the sugar into glucose which is released into our blood stream. This glucose provides our bodies with energy – which is what gives us that “alert” feeling.

The problem is – glucose is a very short lived energy source and has detrimental effects on the body. When we drink sports drinks, our bodies have to produce large amounts of insulin to help our cells absorb the glucose from our blood stream. Any excess glucose is then converted to fat in our livers and deposited into our cells. Insulin also inhibits the breakdown of fat within our bodies. Both these factors encourage the accumulation of fat, and are counter productive when you consider the reason people are at the gym!

The counter argument to this is that the sports drinks provide you with the energy you require to perform an intense workout – which provides benefits that far exceed the negative impacts of the sports drink. Well I say that is a terrible argument, and here’s why..

The average person that visits the gym performs moderate intensity exercise for around 30 minutes. Let’s imagine their chosen exercise is running – in which case they will burn around 250-400 calories in their session. Now let’s imagine they consume a 500ml bottle of Lucozade Sport, which contains 140 calories. That is around half the total calories that they are burning by being at the gym, just from consuming an energy drink. So for every 10 minutes they run, they are only burning 5 minutes worth of calories…

What makes matters worse is the sugar in the sports drink – which is bad for two reasons.

1. As explained earlier – consuming sugar causes a surge in insulin levels, which promotes the accumulation of fat within our bodies.

2. When glucose is readily available in our bloodstream, our cells will use this as their primary source of energy. As a result, the energy we require to perform exercise will come from the glucose in our blood. If we didn’t drink the sports drink then our cells would not have access to that glucose – which means they would have to get energy from breaking down our fat.

As you can see – sports drinks are a counter-productive method for someone who want’s to lose fat. However, those in support of sports drinks will still argue that they provide you with the energy that you require to perform exercise. However again, that is a flawed argument..

The average gym visitor has access to more than enough energy to perform 30 minutes of exercise. They are likely to have glucose in their bloodstream from their meals that day, and if they run out of glucose, they can breakdown fat reserves to power their bodies. The only time when sports drinks are beneficial is for ultra endurance athletes – the kind that are performing intense exercise for hours on end. But even then, there are far better sources of energy – what’s wrong with a good old banana? Not only is this far better for your body than sports drinks, but it is broken down far slower so provides sustained energy over a long period of time – as opposed to a short spike that is supplied by glucose. In short – sports drinks are just as bad for us as sweets, and there are far better ways to provide our bodies with the energy required for exercise.

Replacing Electrolytes

Electrolytes are minerals that can be found in blood and cells, and help to regulate bodily fluids. The most well known of these are Sodium and Chloride.

During exercise – the body’s electrolyte balance can begin to shift – and as the body loses electrolytes through sweat, the imbalance can result in symptoms such as muscle cramps, fatigue and nausea. Sports drinks capitalise on this by promising that they can replace the electrolytes in our bodies and prevent these symptoms Whilst there may be an element of truth in this – it is irrelevant to the average gym visitor. Our bodies lose electrolytes relatively slowly, so unless you are exercising for over an hour, your body will be able to address its electrolyte imbalance without the need for sports drinks.

Hydration

The final promise of the “sports drinks” is that they keep you hydrated. Keeping hydrated is an important part of any exercise routine, as the body loses water far quicker than it loses electrolytes. A lack of water can lead to dehydration which results in fatigue, muscle weakness, headaches, dizziness and poor concentration.

However – do you want to know the best way to keep your body hydrated? WATER

There is absolutely no better way to hydrate your body than to drink water – and plenty of it. What’s more – it’s free, contains no calories and has a multitude of benefits to your body.

The other trouble will sports drinks is that they encourage you to drink before you feel thirsty. They claim the reason for this is that once you feel thirsty – it is too late – and dehydration has already kicked in. This is absolute nonsense, and there is simply no scientific research to back up this claim. Our bodies are extremely complex machines that have evolved over thousands of years. Considering water is the single most important element for our survival, I’m sure our bodies have developed the ability to warn us when we need to drink (before we get dehydrated). And how does it do that? It’s called being thirsty!

The fact of the matter is, we do not need to drink water until we feel thirsty, as this is our bodies way of letting us know we need to drink. The danger of drinking before we feel thirsty is that it can result in over hydration – which is very dangerous. People very rarely die of dehydration, but it is very common for people to die of over hydration.

So there you have it..

Sports Drinks are completely unnecessary for the average gym visitor:

– They contain a massive amount of sugar.
– They are rich in calories
– They promote fat accumulation in your body.
– They are a short term energy source.
– They are useless in regards to replacing electrolytes unless exercising for 1 hour+
– They are an expensive form of hydration – water is free and more effective.

So You Want To Build A Home Gym

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that’s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, “I’ll just save a few hundred dollars and buy an inexpensive treadmill at the mall,” make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone’s lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. “Power Blocks,” (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that “isolate” certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I’ll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most “difficult” Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body’s balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workouts and deliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needs and you must consider how this piece of equipment will fit into your complete program. Watch out for gimmicks and miracle exercise machines. Ask a fitness professional their opinion before you buy and you may save yourself some money! Do a little research before purchasing equipment for your home or you may run the risk of buying an expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? How much ceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping up and down? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball, and a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack, and a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a home gym that works for you.

Saving Money When Playing Sports

Do you like playing sports? Do your natural inclinations lead you to athletic activities? Do you often visit the gym for a quick work out? Or is the gym an integral part of your daily routine? Playing sports or going to the gym can cost a lot of money in the long run. Who doesn’t want to be saving money when playing sports or at the gym?

Many sports buffs often find that continuous participation in their sport of choice can rack up quite a bill. Some sports don’t require you to spend a fortune on training equipment if you’re not a professional athlete or hoping to be one. Take basketball for instance. A ball, decent shoes and a hoop are all you need to play basketball. If you prefer swimming, you only really need a swimsuit and the pool. However, some sports, by their very nature, can cost a lot of money. Think of the more high maintenance sports like skydiving or F1 racing.

The spiraling costs can drive athletes to look for good online deals to support their sport of choice. From training equipment to competitive gear, athletes always want to have the best of what they can afford. Professional athletes have it better as they are supported by their sponsor, usually corporate entities.

If keeping fit is a part of your lifestyle, you might find yourself making daily trips to the gym. A gym can be as expensive or as affordable as you want it to be. While gym membership can cost you, know that there are a few tips and tricks to help you lower the costs of that membership.

Most gyms have a quota to meet every month. So when looking for a membership, go at the end of the month when gyms are scrambling to make their quotas. And once you sign up, bring your own bottle of water to your workout sessions. You can save a lot of money by bringing your own water bottle. The sweatier you get, the thirstier you will be.

Another way to save is to keep the gym gear to the basics. You’re not there to look good, you’re there to sweat. You can sweat as well in basic gym clothes as designer ones. As long as you’re wearing comfortable clothing, you should be good to go.

Many people sign up for a gym membership only to not go. This is a complete waste of your money. If you sign up for a membership, go to the gym. That way, your money won’t be going down the drain and you will be losing weight, keeping fit and staying healthy.

As mentioned earlier, a huge cost of sports is related to the cost of equipment. Why not purchase used equipment that is still in excellent condition? If you’re just starting out a sport, this may be a good way to find out if the sport is for you. You don’t want to spend thousands of dollars on sporting equipment only to find that you don’t really like the sport anyway. Another way for you to save money is to buy equipment using sports and outdoors coupon codes. You can enjoy your equipment better knowing that you were able to acquire them at fantastic prices. The money you save can be applied to more equipment or can go towards your savings account or can be spending money.

Sports Flooring Matters

Like shoes, the surfaces below our feet greatly affect the level of comfort or discomfort we may experience while moving across them. Similarly, choosing quality flooring is just as important as choosing comfortable shoes-particularly if the area is used for sports and high-traffic activities.

Sports flooring varies greatly and has many benefits for both the protection of a facility’s floors and the people that visit and make use of the facility. Rubber flooring such as gym mats and rubber flooring tiles is a good choice for areas that sustain high amounts of stress like locker rooms and ice rinks. Installing rubber floor tiles will protect surfaces from sharp and potentially damaging athletic footwear and equipment.

The installation of gym mats in weight rooms, health clubs and locker rooms should not be overlooked either. Not only will sports flooring protect a facility’s surfaces, it will also absorb shock and sound. In a room full of heavy and noisy weights and equipment, rubber gym mats will make a huge difference. Additionally, adequate sports flooring in fitness and athletic buildings will reduce the amount of sports-related injuries and will minimize joint stress.

Home sports flooring should also be considered for personal exercise areas and children’s play areas. There are many economical and easy to install options available that will more than make up for the costs. Rubber flooring can also be used in pro shops, large gymnasiums or auditoriums, and commercial spaces. Many rubber flooring tiles and gym mats are aesthetically appealing as well as highly utilitarian.

When choosing sports flooring, there are several factors to consider. First you must decide whether you need gym mats for isolated areas or wall-to-wall rubber flooring. For home gym flooring, purchasing smaller gym mats for weight areas may be sufficient to cover only the high-stress areas. However, if your personal fitness area is in a basement, installing rubber flooring is a great way to prevent moisture and avoid cold surfaces. For commercial and public athletic facilities, the installation of complete sports flooring is recommended. Rubber flooring will portray a professional look and will facilitate the cleaning and maintenance of a large surface.

Rubber tiles that do not require adhesive is the easiest type of sports flooring to install. Tiles with interlocking edges are best in order to avoid gaps, and materials include both virgin-based rubber and recycled rubber. Advancements in polymer technologies have resulted in recycled rubber products that perform just as well as virgin-based rubber products. Depending on the use, varying thicknesses are available for different levels of sound and shock absorbency.

The alternative to rubber tiles, rolled rubber flooring, is also offered in a variety of thicknesses and colors and is typically less expensive. One downside to this option, however, is that glue or some kind of adhesive is usually necessary for installation.

Sports Health Fitness

One of the major options to keep fit will be involving into sports activities. From sports activities we probably mean that physical activities that is performed for recreation or entertainment, satisfaction and competition. In fact, in sports activities alone one can get himself be used up to the maximum extent involving his muscles, joints and the cardiovascular system. Besides it also enhances other physical skills the stamina and energy levels.

When you perform a sport activity you are likely ward off the fats from your body and have a slim and toned body. Inside a sports activity, you will come through strict and rigid health program that can help you to cope with the challenges in the field but is also equally applicable to the ones daily life as well. It is also necessary that an individual must respect his health needs and work hard to fulfill the same. Here are some of the tips that will be handy in reviving the energy levels and the health while performing one of the sports activities:

1. Drink lots of water. Water is most essential for the proper functioning of the body and without you can not last for a day or so. Excessive dehydration that is losing lots of water from your body as a result of perspiration can make you ill and in worst conditions you can even lose your life. So it is strongly recommended for those involving into some of the strenuous sports activities to drink a lot of water.

With some of the sports, one might require other health or sports drink as well in order to replace the lot amount of fluid from the body. A sport drink will mean to provide you with two of the important components like the carbohydrate and the electrolytes which are especially lost during a strength sports activity. As without a carbohydrate you can not proceed with other activities it is necessary that you get an energy supplement like the carbohydrate.

2. More veggies! It is often recommended by the experts to take more vegetables and the fruit products when you are involved in a sport activity. From these foods you can supply necessary vitamins and the minerals to your body as a result of which the body becomes stronger to cope with various kinds of challenging demands of the activity.

3. Calcium intake. A sport activity also requires that you take a balanced intake of calcium in your diet. Calcium is needed for healthy bones. As from the sports activity you are more likely to get stressed on the bones and the tendons so, to make them stronger and healthier, calcium intake is inevitable. These eventually prevent fractures and help you out of the bone disease like the “osteoporosis”. The calcium rich foods are the tofu, sardines, and dairy products. They are also found in an ample amount in the vitamins and the minerals supplement.

4. Warm exercises are always important before any kind of strenuous activities. Never forget to perform warm ups before jumping into the sports arenas or the field or else you will end up with muscular strains and the serious injuries. Thus, we see that sports activities cal alone prove to be ideal to make you healthy and strong so that you can stand against any challenging situation in life.

Find The Best Personal Training

Finding the best personal training gym Seattle has to offer to reach your fitness goals could be a bit of a challenge. As busy as we all are these days it has become rather important to get the most out of your exercise workout and we need a Seattle gym that can get us the best personal training for our fitness needs.

Not everyone needs, is capable of or even wants the same kind of exercise workout. Being unique also makes our need for fitness, Seattle or elsewhere, one of a kind. So when you’re looking for the right gym, Seattle and its neighborhoods like Greenlake, Wedgewood or Ravenna, have quite an assortment of gyms available.

If you’re yet unsure what kind of exercise workout at a gym, Seattle based or not, would be best for you at your present fitness level, you might want to take a personal training studio into serious consideration. At a personal training studio you won’t just be one in a crowd, trying to keep up, but you’ll have a personal trainer, who will evaluate your fitness level and find the gym routine and exercise workout that represent the best personal training for you in particular.

Such training could involve a weight lifting workout or a cardio routine, possibly some Seattle Pilates and at some point also some group personal training. At a good gym, Seattle offers quite a few of those, you’ll find a wide variety of possible exercise workout options.

Now, before you go ahead and start a gym routine at your new gym, Seattle, Greenlake, Wedgewood or one of its other neighborhoods, you might want to get a thorough physical exam with your family physician. This measure will avoid any problems that could affect your performance and your fitness personal training going undetected. You definitely don’t want to find out about any pre-existing conditions while at your Seattle gym.

So, why do you want the best personal training at any gym Seattle has to offer? Because total fitness, Seattle or elsewhere, is reached easiest and fastest under knowledgeable guidance. Instead of taking on the challenge of whipping yourself into shape on your own and possibly causing yourself injuries in the process, why not rather trust your fitness into the hands of professionals at a personal training studio, who can advise you what gym routine to pick and which exercise workout to leave out of your workout routine.

With the best personal training, you will receive a complete evaluation of your level of fitness in Seattle, so you can begin a complete exercise workout that will be the most effective and beneficial for you in particular.

Once you find your Seattle gym, where you can get a good exercise workout with a great personal trainer to aid you, be sure to ask them what you need to do to stay healthy and fit. Working out in a personal training studio can help you discover new weight lifting workouts and gym routines that will help you reach your goals. You can really benefit from a gym, Seattle especially, if it has been a while since you have been working out on a regular basis.

Group personal training sessions are great for people who want to be motivated to do their best at their Seattle gym. Some Seattle gyms also offer a rotation through the different trainers in their personal training studio, so you can always get a fresh perspective and new gym routine to keep you engaged in your fitness in Seattle. A personal trainer at your Seattle gym will be there to push you to do your best and get the most out of every exercise workout.

The fastest way to reach your goal for fitness in Seattle, is to be sure that you listen to the recommendations from your personal trainers. A personal trainer can tell you how to continue your exercise at home to support your gym routine and how to adjust your diet to help as well. They will be able to evaluate you every step of the way and suggest good classes that can supplement your exercise workout at your Seattle gym.

Help You Find The Right Gym

Taking those first few steps towards establishing a Fitness Lifestyle can very well be intimidating, especially if the decision is made to sign-up for a gym membership. In fact, deciding on even using a gym can be a double-edged sword of sorts. On one hand, there are many of us who feel that we’ll become more motivated towards exercising regularly if we do sign-up for a gym membership. After all, you’re now investing more money into your health so you certainly don’t want to just throw that money away. Additionally, there are typically many more people working out at the gym than anywhere else, so you’ll probably be more likely to get caught up in the ambience and energy of others exercising as well. However, on the other hand, because there can be so many people working out at the gym, you may feel intimidated beginning those first steps towards getting back in condition in front of others. When you stop to consider all of the pros and cons with signing up for a gym membership, you may find that making this decision was a more daunting task than you first thought.

Fortunately, there are many gyms and fitness facilities available now to accommodate virtually every factor and consideration involved in your own decision making process. From the large fitness clubs such as Bally’s and 24-Hour Fitness to the local YMCA or university health centers, and from the private one-on-one training studios to even mobile Personal Training trailers, chances are excellent that a gym can be found to match your own personal preferences. What’s important to keep in mind is that every gym and fitness facility has it’s own unique personality and subsequently, there’s a gym to match your own unique personality as well. Therefore, with a little gym shopping savvy and factors that we’ll providing you for consideration, you’ll be on your way towards locating a gym that’s a perfect match for you!

Presented here then is a brief summary of several factors for you to consider when shopping for the gym that’s right for you:

1) Location

Typically, you’re better off when your gym is near to your home or work. The greater the distance that you’ll have to travel to exercise, then the greater the chance that you may find an excuse not to. At the same time, don’t let location be your sole determining factor, as it’s important that you don’t join a gym that you dislike simply because it’s nearby.

2) Management Attitude

When you walk into your gym, I strongly believe that you should never feel like only a dollar sign or a second-class citizen. Look for honesty, sincerity, politeness, and above all, respect. The vast majority of gyms that I have stepped foot into are operated by managers and staff members that genuinely enjoy their jobs and genuinely enjoy assisting their clients. However, if you feel like a gym is not interested in your needs at all, then you may wish to keep looking.

3) Hours

How does your own personal schedule fit in with the gym’s? If conducting early-bird workouts is your best option, then at what time does your gym open up? What if you can only workout late at night? Is your gym a 24-hour gym? Is it open 7 days a week?

4) Price

This factor is actually most people’s first consideration when searching for a gym. As this issue can be largely affected by your own personal taste and budget, I would simply propose the following points to consider. First, look at the entire package before you just consider the cost. Being the cheapest gym around does not necessarily make it the best fit for you. You do sometimes get what you pay for. Secondly, be mindful of the contracts you sign. There are fitness chains that have been notorious for absolutely locking you into a long-term contract and then making it nearly impossible to cancel should you decide to withdraw at a later date. If you are not convinced that you’re going to stick with regularly working out at a gym, you may then prefer to sign a short-term contract instead even if it costs more per month.

5) Sanitation

For me, this is a direct reflection on management. Bathrooms, showers, pools, saunas, tanning beds, and the gym equipment should be cleaned on a regular basis. Granted, while club members are working out, no gym will ever be 100% perfect, but as long as a club still places an emphasis on proper hygienic practices, then it demonstrates responsibility and concern for their members.

6) Client Volume

If you’re just beginning a gym membership for the first time and feel a bit insecure about working out for the first time, you may (or may not) prefer a smaller gym or even a personal training studio. Also, the best gym in the world for you may still be the wrong fit if you’re going to have to regularly wait in line to exercise on a piece of equipment. A crowded gym can result in irritable attitudes and inefficient workouts. Your best bet may be to locate a fitness facility with the proper combination of number of members and number of equipment that will allow you to maintain a steady workout.

7) Environment

Do you prefer an “Iron Dungeon” with a perpetual cloud of hand chalk and chorus of loud yells and grunts? Or do you prefer a club that feels more like a Singles joint where the clients seem more concerned with meeting the members of the opposite gender? Just like the design of the gym’s building, a gym’s environment can come in all versions as well. If you feel uncomfortable upon your initial walk-through, you may wish to continue looking at other gyms and fitness facilities nearby. When you sign up for a gym membership, it’s vitally important that you sign up at one that you feel comfortable at and enjoy the atmosphere because if you don’t, then there’s a good chance that you won’t succeed in regularly working out there.

No Gym, No Problem

Maybe it’s too expensive.

Maybe you’re too shy.

Some people just plain do not like the gym. It can be boring, intimidating, and it can seem somewhat redundant. The good news is there’s another way. Sports! Here we’ll take a look at what I feel are some of the most appropriate alternatives to the average gym routine.

In my eyes an ideal fitness program should consist of a few key elements. Full bodied, primitive movement patterns, intensity, and recordable progression. Here are my top four sports that I feel possess these ingredients.

Rock Climbing

It doesn’t get much more primitive than scaling a sheet of rock with nothing but your hands and feet. Rock climbing incorporates a lot of flexibility, leg strength, grip and upper body strength. All the elements you’ll need to be one ripped monkey.

The Motivator: It’s the perceived matter of life or death. Succeed or plummet. Of course you’ll be wearing the proper safety equipment, but no one likes the feeling of having to let go.

Competitive Swimming

I’m not talking about splashing around at the local pool. I’m talking about timed laps. To get the most bang for your buck try and learn all the styles. Butterfly, breast, back and freestyle. What with this being the Olympic season these should be somewhat familiar to you right now. I like swimming as a replacement for the gym because of its low impact on joints, full fluid body movements, and a little something called dynamic variable resistance. The harder you push, the harder it pushes back. You have infinite room for progression.

The Motivator: There’s something about being a great swimmer that makes you feel just a little bit more fearless when traveling. The earth IS 70% water. Why not conquer it.

Brazillian Jiu Jitsu

An art form becoming more and more popular as mixed martial arts is more widely accepted in the United States. As far as movement goes you’re looking at a lot of gripping, pulling, lunging and lifting. And that’s just on your feet. Once you hit the floor you’ll experience positions that would make a Yogi cringe.

The Motivator: It’s bad ass, plain and simple. Not to mention nothing makes you work harder than the possibility of being choked.

Gymnastics

Sure doing gymnastics as an adult may seem a little obscure to you. But it can be done I promise you that. And I’m not talking about Olympic level gymnastics here. Simply being able to master your own body and its weight is far more superior to anything you could achieve in the gym. Start out slow, be patient, be confident, and trust yourself. No one knows your body better than you.

The Motivator: Now, not only will you be able to dress like a ninja. You’ll be able to move like one too.