Monday, August 29, 2011
Box Your Way to a Great Body
6:32 PM | 
Posted by
Sophisticated Fitness, LLC |
Boxing training provides one of the most demanding full body workouts of any sport. Boxing can help you increase muscle tone, lower body fat, and improve reflexes and upper body strength. Equipment training often includes hitting the speed bag, focus mitts, heavy bag, boxing bobs and other impact items. Almost all gyms now offer some sort of cardio boxing training class, or you can work out in the comfort of your own home. Boxing classes often include jumping rope, shadow boxing and the underrated program of medicine ball training.
Boxing equipment training is one of the best ways to cut fat and build muscle tone. Boxing will benefit your cardiovascular system in addition to toning the muscles. At sophisticatedfitness.com we have a great selection of boxing equipment to meet your training needs.
Thursday, August 25, 2011
5 Tips for Sticking With a Home Fitness Routine
Not Enough Time: Many of us feel as if we are stretched to the limit as it is with our jobs, kids, etc. This is probably the biggest reason for not beginning a fitness routine. However, a key first step is deciding to go with a Home Fitness Routine. You will save travel time to and from the gym right off the bat.
Once you have started your home routine you may feel like you do not have time to keep it up. A key point is to carefully think about the times you will have to workout and plan your workout accordingly. If you are a night owl, it probably does not make sense to decide you are suddenly going to begin getting up at 5am to workout (although this has worked for some people if they stick to it long enough). BE FLEXIBLE! More than likley you will have to adjust your workout timing periodically.
I Don’t Have the Money to Buy the Equipment I Need: A lot people think it is expensive to begin a home workout routine. However, if you start small and use the right equipment you can accumulate enough equipment to have a full fledged home routine for less than one year’s worth of gym membership fees.
Resistance Bands, Jump Ropes, Kettlebells, Dumbbells, Medicine & Stability Balls, Aerobic Steppers and Ab Rollers are just a few examples of fitness equipment that can each be purchased for around $50 or less.
Not Having a Plan: This is key and often leads to the “I don’t have enough time” pitfall. Once you have worked out a time schedule of when you will do your workouts, think about what you want to accomplish and what equipment you will need to do so. You can start small, say a 20 minute jump rope exercise 3 or 4 times a week and build from there.
Not Setting Realistic Goals: Being realistic is key to not getting discouraged. You will want to think about what your ultimate goal is, whether to lose a certain amount of weight, adding weight and strength, or building up stamina and set incremental goals.
Keeping a journal of your progress is a great way to track your results and stay on track. Having to write down your workouts will give you a sense of accountability.
Losing Interest or Getting Discouraged: To avoid losing interest you will want to change up your routine from time to time. Some people need to do different activities daily while others may be o.k. with just a few changeups a year. The reality is, if you do not spice it up a bit you will more than likely lose interest at some point. Research different programs and pick a few that interest you and mix up your routine from time to time.
Another great way to stay motivated is to involve a workout partner. Whether it is a spouse, significant other or friend, you can schedule workouts together or just set goals together and share experiences or workout tips to keep it fun!
Remember, if you do get off track do not get discouraged or give up. Life happens and we can all get sidetracked.. Just refer to these tips and see where you may have went wrong. Then, come up with a revised plan and get back to it. Good Luck!
Sunday, August 21, 2011
How to Choose the Right Kettlebell for You
Kettlebells are an extreme form of training, and not for the half-hearted. This is not meant to discourage anyone from taking up kettlebells, but rather to caution them that this is a serious workout. The popularity of kettlebell training in the U.S. has increased immensely from Eastern Europe so if you are a newbie to training with these then make sure you are aware of the proper way to use them. If you start out with improper and unsafe practices you’ll soon find yourself hurt, uninterested, and get no results. Hopefully with the correct methods and training, you will find yourself on the fast track to immediate results.
Men usually start with a kettlebell that weighs between 25 and 35 pounds, while women tend to begin with a 12 to 26 pound kettlebell, depending on their fitness level. They will range from as low as 2 lbs all the way up to 106 lbs (obviously for expert body builders). Safety is of the upmost importance when using kettlebells because you will drop them from time to time and 35 lbs isn’t something you want landing on your foot. Here are some big no-no’s when it comes to training with kettlebells.
- Training when Over Fatigued – if you are drained don’t pick the bells up. When you are fatigued you are not concentrating and that can lead to very serious injury especially when lifting the weights over your head
- Overcompensation - when working with kettlebells it’s important to remember that not all exercises are intended to be muscled up. Most exercises need good hip snapping movements. Also avoid leaning back to help the weights up. A straight back is part of proper lifting. Keep your shoulders back and your chest forward. Failure to do so indicates unsafe habits and fatigue. Improper Balance and Swinging – an example of this would be if you are doing a swing exercise and you find yourself on your toes. While performing swing exercises with your kettlebells, proper technique is to have the heels flat. Also, avoid swinging the bells too far away from your body because you will most likely end up hitting yourself.
- Bending Elbows and Wrists – the most common flaw you will encounter is bending your elbows and wrists. This lessens the control you have over the kettlebells and the effectiveness of the workout, as well as raises the chance of injury.
At Sophisticated Fitness, we carry a great selection, including vinyl kettlebells and cast iron kettlebells. We also provide our customers with great kettlebell workout ideas as well as other exercise routines on our fitness tips page. We’re always researching and trying out new workouts and sharing them with you so check back often.
Friday, August 19, 2011
Explore the Many Benefits of Medicine Ball Exercise
Medicine balls are frequently used for strength training and rehabilitation because they’ve proven effective. They also provide a variety of exercises that can be performed to improve:
· Cardiorespiratory Endurance, Stamina, and Flexibility
· Helps improve blood flow
· Strength, Speed, and Power
· Accuracy, Coordination and Balance, and Agility
Medicine balls can be utilized to enhance exercises that many of us already incorporate into our fitness routine, such as sit-ups, crunches, core strengthening, and push-ups. These simple exercises can be made more intense by using a medicine ball. It improves dynamic movements and resistance for a more effective workout. Try combining it with a stability ball for an even more advanced workout. Medicine ball training is an ideal way to train with a partner or solo. Try one of these medicine ball workouts on our fitness tips page! At SophisticatedFitness.com, we’re always researching and trying new workouts and products and sharing simple, effective workouts with our customers so check back often.
Wednesday, August 17, 2011
Enhance Any Fitness Routine with a Yoga Roller
Get more from your yoga routine by introducing a yoga roller. Yoga rollers can be found in almost every athletic training facility today. They not only strengthen your lower extremities but also help to reduce soreness. How you may ask? The answer is massage therapy. Yoga rollers have become a favorite among athletes, especially pro athletes. Recent studies show that yoga rollers massage your muscles to help aid injuries and even strengthen your muscles to prevent further injury, and it can be done alone. By using your own body weight and a yoga roller, you can perform a self-massage to help loosen up tight muscles, while increasing blood flow and circulation to the soft tissues.
Try our Jfit EVA foam roller that provides firm support for all body types and is made to last much longer than single construction foam rollers. This foam roller is ideal for enhancing balance, body awareness, flexibility, and dynamic strength. Enhance any Pilates core abdominal exercise with this high density foam roller. It’s also great for self-massaging of the upper and lower back, calf, hamstrings, glutes, and quads. This foam roller will allow you to enhance any workout without breaking the bank. And remember, at SophisticatedFitness.com we always offer low, flat rate shipping of just $5.95! That’s all items, all the time!
Saturday, August 6, 2011
Increase Your Energy & Immune System Health!
- Loaded with anti-oxidants that support higher energy levels
- Save hundreds of dollars over the course of a year by combining several supplements
- Includes proprietary fruit blend from raspberries, wild cherry, blueberries, elderberry and grape seed extract
Discover the Benefits of Core Training with Exercise Balls
Core strength is one of the most important aspects of staying fit, and we at Sophisticated Fitness believe that exercise balls, such as stability balls and medicine balls, strengthen your abdominals and tighten your core quicker than many other pieces of equipment. The exercise ball challenges your balance and resistance and makes you use your internal abdominal muscles just to sit on it. The most important thing when working out with a stability ball or medicine ball is making sure that it’s the correct size. An exercise ball that’s too large prevents your feet from touching the ground, making it unstable. Whereas, a ball that’s too small compromises your position, lowering your hips below your knees. Choose a fitness ball that’s right for you to get the most efficient and effective workout.
Here are some guidelines to consider when choosing an exercise ball:
Height Ball Size
Under 4'8" 45 cm
4'8" - 5'3" 55 cm
5'4" - 5'10" 65 cm
5'11" - 6'4" 75 cm
Once you have the correct size ball, you will need to find the best place with adequate space to do your workout. You’ll need a flat surface, and the general rule is a space of 2 feet longer than your height and 2 feet wider than the width of your arms. A good core workout performed with stability balls or medicine balls will greatly strengthen your abdominals, hips, lower back, hamstrings, and glutes. Medicine balls add extra resistance for a more intense workout.
To get started with your exercise ball core strength workout visit sophisticatedfitness.com Fitness Tips page for workout ideas to get you started.
Height Ball Size
Under 4'8" 45 cm
4'8" - 5'3" 55 cm
5'4" - 5'10" 65 cm
5'11" - 6'4" 75 cm
Once you have the correct size ball, you will need to find the best place with adequate space to do your workout. You’ll need a flat surface, and the general rule is a space of 2 feet longer than your height and 2 feet wider than the width of your arms. A good core workout performed with stability balls or medicine balls will greatly strengthen your abdominals, hips, lower back, hamstrings, and glutes. Medicine balls add extra resistance for a more intense workout.
To get started with your exercise ball core strength workout visit sophisticatedfitness.com Fitness Tips page for workout ideas to get you started.
Tuesday, August 2, 2011
Why Take Fish Oil Supplements?
Fish Oil is loaded with a variety of beneficial nutrients, one of which is Omega-3 Essential Fatty Acids. Our bodies can not produce Omega-3 Essential Fatty acids on their own. They need to be ingested in the body through food and dietary supplements. Many health officials agree that Omega-3 Fish Oil contains an array of health benefits including:- Improved heart health
- Better brain function – improved concentration, memory and less likelihood of depression
- Works to lower your triglycerides and balance cholesterol
- Reduces joint inflammation and pain
- Improve health and appearance of you skin and hair
- Strengthens immune system
- Can improve the focus, color and clarity of vision
- New research has shown that taking Omega-3 fatty acid (Fish Oil) supplements during pregnancy may protect babies against the development of allergies and reduce the number of colds in infants
Most researchers feel it is the anti-inflammatory properties of fish oil that make it able to provide so many benefits to our bodies. You will want to make sure the Fish Oil you chose has the best anti-inflammatory properties. Also, be sure the Fish Oil has a high content of high quality Omega-3 and DHA and does not contain any contaminants such as mercury. Lastly, be sure the Fish Oil supplement you chose is derived from fresh fish.
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