It’s important to keep your fitness levels up despite the season we are in and here are some top tips to do this in winter.

Keeping fit in winter

If your favourite way to keep fit is by walking or hiking winter can be a bit of a washout. It’s usually wet, cold and grey, so not the most inviting weather to lace up your boots and get out in the fresh air. However, you can keep doing what you love this winter if you follow our top tips:

Dress for the weather

Just because it’s raining it doesn’t mean walking or hiking is off the menu. As long as you dress appropriately for the weather you can still have an enjoyable hike. Layering up with insulating clothing is essential. Although it’s cold you’ll still work up a sweat – having several layers is much more beneficial than one big outer layer. A reliable waterproof coat is crucial for keeping dry, try M and M Direct for good quality waterproofs at low prices.

Wear the right shoes

Investing in a pair of winter walking boots is essential so that you’re ready for all weathers. Winter boots need to be tougher than your summer alternative and be sturdy enough to maintain grip in snow, ice and mud. Several layers of socks underneath is also really important, cold toes do not make for a good hike.

Be prepared

Remember that the days are much shorter in winter. If you’re going on a long hike be prepared to get up early and catch the maximum amount of daylight. Remember to make sure that you have a head torch, often hikers get caught out and end up in the moors unable to see where they are going. Pocket warmers are also worth bringing along for if you get really cold and need a boost.

Go in a group

If you’re going on a brisk winter walk then of course its fine to go alone but if you’re planning a long hike its always best to go in a group. In a group you’ll be much safer should you end up in any danger from treacherous conditions or get caught in a sudden heavy snowfall. A group hike also has its advantages as often at times where you have little motivation someone can be there to push you on to keep going, ensuring you get the most out of your walk.

So don’t be put off; walking and hiking in winter can be really enjoyable. Sometimes the cold, crisp days are often the most beautiful and not to mention, testing. Your body has to work much harder to keep warm in sub-zero temperatures meaning that your winter walk is much more beneficial for your wellbeing.

Which is a shame, because they’re also the best lifts for boosting your testosterone, burning calories and most importantly of all, building strength and power. A ‘compound’ is any lift that incorporates multiple muscle groups in one movement. Here’s our run-down of the most important lifts that you should have in every routine.

Deadlift

The deadlift is the king of all exercises. It’s also the most simple as a concept. You put the weight at your feet, pick it up and then put it down. However, deadlifts require good form and commitment otherwise you injure yourself. Ensure your feet are positioned shoulder width apart and that you keep your back straight as you lift. It’s worth asking someone to watch your form. Start off light and work up.

Once you get the hang of them, deadlifts are fantastic muscle-builders that train your entire posterior chain and your grip. Perform 3 sets of 6-8 reps for optimum power gains.

Squat

The squat is another key movement that focuses on the lower body but also trains your back and core as you have to control a loaded weight when squatting down. The movement builds your quadriceps, hamstrings, calfs, glutes and even your abs. You can switch to front squats to build variety in to a squatting regime but you can’t afford to leave them out. Some famous strength buildings routines, like Stronglifts 5 x 5 – recommend squatting every workout. Opt for a similar rep and set range as deadlifts. 3 x 6 at around 80% of your max will build raw strength.

Bench Press

The bench press is arguably the lift most non-gym goers are familiar with. It’s instantly recognisable and a good wake-up call to test your strength when you’re first in the gym. The popularity is justified, as flat barbell benching is one of the best strength building exercises in the world. Stick to 3 x 6 or a low number and focus on keeping your chest tight, feet to the floor and controlling the arch in your back. If you’re going heavy, make sure you’ve got a spotter or safety bars.

Clean and Press

The clean and press is the most complicated lift on the list but also one of the best in terms of muscle-recruitment. It builds your strength and speed and also a huge variety of muscles. As you bend down and rip the bar like a deadlift, you’re engaging the muscles in your leg and lower back. Once you clear the bar and press it overhead in the ‘press’ stage, you’re building your shoulders and back. Ensure that you don’t round your back when performing these. Unlike the other lifts, C&P demands strict form over more weight. 3 x 6 of 60% of your max.

These lifts will stand you in good stead to build a great base of strength and also to pack mass on to your body. The ‘big four’ promote the endocrine system to produce hormones which are beneficial to mass and strength. However, you will also need to supplement your diet to help your muscles repair.

Whether it’s a case of pushing yourself too hard too soon, lack of experience, or simply underestimating how difficult that uphill climb would be, burning out when cycling is a common problem. It’s nothing to be ashamed of, and even the most seasoned of riders can over face themselves every now and again. If you’re new to road bikes, it’s even more likely that you’ll experience exhaustion. It can take a while to get used to the feel of cycling, and knowing when the right time to stop is.

However, it doesn’t have to be this way. A large part of becoming an adept road cyclist involves training both on and off the bike, and building up core strength. Like any endurance sport, you need to train the right muscles to handle the specific exercise you’ll be doing.

Whether you’re a beginner in the saddle, or a long time rider just wanting to build up a little more strength, take a look at the 5 exercises for cyclists below.

1. Plank

One of the best exercises for cyclists is also one of the simplest. Planks can be carried out pretty much anywhere with absolutely zero equipment, and are ideal for strengthening your shoulders, back, and abdomen. Working on these areas keeps your core strength in check, improving both posture and endurance when on your bike.

To perform a plank, place your forearms on the floor with your elbows located adjacent to your shoulders, and arms parallel to your body. Then, ground your toes into the floor, and raise your body up to rest on your forearms and toes. When doing this, it’s important to keep your neck and back straight; it helps to focus on a spot about a foot in front of your hands.

When in a plank position, it’s good to work up in increments. For example, start by holding for 10 seconds, then 20 seconds, then 30 seconds. Then hold for longer amounts when you feel confident.

2. Lateral Lunges

Lateral lunges are one of the most beneficial exercises for cycling, as the focus on one leg at a time mimics the cyclical motion of pedalling. This exercise works the hips, hamstrings, and inner thighs, and works some of the muscles that receive the most strain when cycling.

To perform a lateral lunge, stand with your feet shoulder width apart. Then, while keeping your left foot flat and your left leg straight, move your right leg wide to the right. Next, drop your hips, sit back into a squat, and keep your head and chest high. Your right thigh should be parallel to the ground, and you should feel resistance on your thighs and hamstrings. Hold for a few seconds, then slowly move back to the starting positions. Now, repeat with your left leg. You should alternate between legs around 15-20 times in one workout.

Lateral lunges can be performed with or without weights, but if you’re a beginner it’s a good idea to start without. This exercise is also good to perform right before heading out on your bike, as it makes sure that your muscles are limber and prepared.

3. Push Ups

An army favourite, push ups are also an underrated exercise for cyclists. This is because push ups largely focus on upper body strength, something that many cyclists seem to neglect. In fact, the upper body is just as important when you’re riding as your legs. Strong arms, back, and abdomen can help you to keep balance, and in turn reduce early fatigue.

If you’re one of the few people on earth who don’t know how to do a push up, here’s how. Lie down facing the floor, and support your body with your hands flat to the floor. Your arms should be apart at a distance just wider than your shoulders, and your toes should be against the floor in a way that feels comfortable. Then, push your body away from the floor, hold, and bring it back down again. Wasn’t that easy?

Push ups can be worked as an incremental exercise. Start off with 10, then do 20, then 30 – whatever you feel comfortable with. However, don’t over face yourself, and only do an amount you feel comfortable with.

4. Catapult sit ups

This next exercise is a true all-rounder, working on your entire core strength. When performed correctly, catapult sit ups work your back, abdomen, and leg muscles, giving your whole body a workout.

To start out, lie on your back on the floor with a slight bend in your knees. Then, press your feet flat on the floor, with your heels firmly pressed down, and extend your arms so they’re behind your head. Then, keeping your feet flat on the floor, “catapult” your body forwards into a seated position. Hold for a moment, then gently lie back down. Repeat in whatever increments you feel comfortable with.

Not only is this exercise great for whole body core, it also prepares you for the explosive motions common in cycling; for example, needing to push harder to get up a hill, or overtake a competitor.

5. Burpees

The burpee is another simple exercise that works the whole body, and also throws in a little light cardio for good measure.

To do a burpee, begin in a standing position with your feet shoulder width apart. Then, quickly lower your body into a squat, placing your hands palm down on the floor in front of you. Next, kick your feet back so you’re in a push up position, lower your chest, and perform a push up. Then, move your feet back to their original position, stand up quickly and smoothly, and jump in the air, clapping your hands above your head. Then, start all over again. A typical set is around 15 full burpees, but you can amend this to suit your own fitness and comfort levels.

Remember that road cycling isn’t a sport that relies on huge muscles, so don’t expect a 6 pack or bulging biceps. Rather, these exercises are designed to build the general strength and fitness needed in an endurance sport like road cycling, in order to keep up balance, strength, and to prevent fatigue.

It’s also important to remember that you’re likely to find riding difficult if your bike isn’t properly set up. If you’re unsure how to do this, a visit to a bike shop like Halfordsis a good idea. You should be able to get some info on how to best set up your road bike for your build, height and posture, so you can avoid burning out and damaging yourself. With the right preparation, the right bike, and the right frame of mind, you should be riding like a pro in no time.

1. Mix it up

A treadmill and even an elliptical offer you tremendous control over both your speed as well as your effort.  Thus it is possible to mix several things up on these stationary machines. You can mix it up by increasing your incline for the first few minutes, activate your calves and quads, and decrease the decline for hamstrings and so on.  By doing so, you will be targeted several different body parts and making the most of what the machine has to offer.

2. Get into the flow

If you just keep going and going hard on the treadmill or elliptical without really paying attention to what is happening to your body, then you might feel fatigue and tiredness soon enough. Thus it is rather important to break up the high intensity workouts and create a flow from easy to hard. This will prevent you from hitting rock bottom and fatigue early on.

3. Don’t hang on

Another step that can help you make the most cardiovascular fitness equipments like treadmills and elliptical are to avoid hanging on in the middle of the session. If you are feeling tired, then rather than holding onto the rails or falling off balance, it is better to switch the machine off and get down for a few minutes. This is important as far as safety reasons are concerned.

4. Mimic a race

Often we tend to go lazy and slow when we are on these machines but in order to max it out and feel the energy, you must try to mimic a race. Tempo runs, track repeats as well as long runs can all be done on a treadmill. You can make use of the treadmill’s automatic elevation options irrespective of whether you are seeking a change of pace or trying to run in a new challenging condition.

5. Avoid adding weights

Adding weights onto the machine may help you build muscle but it always poses the risk of putting you off balance. Weights can dry up your energy fast and may even lead to injury

6. Avoid the fat burn setting

Most elliptical and treadmills have the fat burn setting but this setting must be avoided because you are always going to burn more fat by running faster as compared to running slower.  So run faster and your fat burning will double.

Although an investigation is still underway into the player safety and neck protection, it is not only cricket officials alone who seriously reconsidering the safety of all those involved in the sport, with sales of cricket helmets soaring in Australia, with some stores reporting a 70% increase since the tragedy occurred.  This fatality has been somewhat of a reality check and has affected both amateurs and professionals alike, many of whom are upping their game immensely in terms of protective gear and looking after their own safety, even in sports you may not have considered to be a danger. Whether you’re crazy about cricket or serious about swimming, here are just a few ways in which to ensure you’re as safe as you can be when partaking in your favourite hobby.

Cricket

Despite already having a large amount of protection in place already, understandably the cricket world have stepped up and increased the way in which they keep their players safe. More now than ever it is essential that you kit up correctly and ensure you’re sufficiently protected whether you’re simply training or taking part in a match. It’s evident that something as simple as a stray ball can cause unimaginable damage, and so from helmets to pads to gloves, stocking up on high quality cricket protection from a company such as Talent Cricket is the best way in which to prevent further tragedies.

Running

Jogging is becoming increasingly popular with the young and old alike, allowing you to truly unwind and clear your mind after even the most stressful of days. Unfortunately, due to current time of year both the mornings and evenings are fairly dark, yet these are the times of day we are often restricted to such activities, and many of us choose to run on poorly lit roads and roadsides. Dressing appropriately is a huge part of safety when jogging, and wearing high-vis clothing will ensure any approaching motorists can see you clearly and in sufficient time to slow down safely is a must.

Cycling

Whether you’re cycling indoors on a track or outside on a road, a good quality helmet should be your number one priority when you set off on two wheels. Similarly to those who jog, if you’re choosing to use the main roads for your cycling ventures, then high-vis clothing as well as sufficient lighting and reflectors are highly recommended – especially when doing so at night.

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Wearable technology is that sweet piece of invention which can be worn on body parts and help to monitor various parameters of our health such as our pulse rate, heartbeat, walking speed, distance covered, time taken, cycling speed etc. By the use of these gadgets, any person can know how his/her health is at the moment and what all needs to be done to improve it.Gadgets like fitness trackers etc. that can be used or managed with the help of mobile apps and do not let us hinder from our path to fitness. These apps act like our personal trainers that set goals for us and provide us with customised ways to reach those goals.

Wearable technology also includes other gadgets like Smart glasses etc. which too are highly useful and beneficial not just for your personal use but also at the workplace. Such gadgets increase work productivity and are capable of fulfilling many functions like taking pictures, recording videos, solving issues etc. Due to these hosts of uses, wearable technology items are changing the way we work, live and perform in this competitive world. Infact, this has become so popular and widespread these days that many Tech Gurus predict that they are the next Smartphones or communication devices. Besides helping to track fitness and monitor our health, these devices are also capable of receiving and making calls, sending texts and even clicking pictures. When all these basic functions can be performed from these little products, the need for carrying around Smartphones would eventually be eliminated.

When staying fit and monitoring our progress can be made this easy and convenient, why even think of hiring a personal trainer or a gym instructor? All you need to do is to simply buy a cool Smartwatch or get a fitness band with all the savvy features that technology has to offer. Ofcourse, there is a lot still to be done in this particular field as this technological product is still new and open to a lot of improvements. But there is no better time than this to experience the wonderful invention that wearable technology is!

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Torso

While you might have a sleek, tight fitting running t-shirt, it’s probably not going to be ideal here. You’ll be using your arms a lot to balance, especially when doing tricks, so you need to be able to comfortably move them around without your clothes rubbing. Skateboarding can be a surprisingly cardio intensive workout, so you’ll also want to wear something that isn’t going to make you too hot and sweaty. Fabric that wicks away sweat is ideal.

Legs

As with your arms, your legs are going to be moving around in a variety of different directions, so you’ll need some freedom. Tight fitting jeans can make things difficult, and are likely to become uncomfortable quickly, so it’s best to choose something at least a little loose. Don’t go for overly baggy though, or you can end up tripping over yourself. Jeans are a good choice because they are tough; you’ll inevitably fall over, probably each time you go out, and jeans help to prevent small cuts and grazes. Expect to wear these jeans out.

Feet

Socks are probably more important than you might think – don’t choose anything too heavy, as your feet will sweat, and overly thick socks will make things worse. They also need to fit well to avoid rubbing. Skate Hut have plenty to choose from. Shoes come in a variety of styles and types, but all will have some things in common. They need to be durable, comfortable and suited to gripping and moving around on the board. Purchasing cheap trainers is false economy, as they simply won’t last the rigours of scraping against grip tape, metal and concrete.

Head

Once you start getting a little more advanced, using ramps and things like that, you will need to wear a helmet. Falling on your head can be pretty dangerous even from relatively short heights, and it’s not worth the risk. There’s a reason pro skaters wear them. Ensure that your helmet fits well to offer maximum comfort and protection, and bear in mind that it may be compromised if it suffers significant impact at any point.

But what is? What is it used for? And what’s it made of?

What is Kinesiology Tape?

Well it’s not the ordinary tape you find in a first aid or on supermarket shelves. It is a very thin and highly elastic tape that is adhesive and is applied direct to the skin and at a specific area. In the past when athletes or players needed to protect an area from further injury or strain, a bandage or application would be applied to restrict movement. Therefore lessening the chance of further injury, compressing the area.  However this had obvious side effects such as reduced performance intensity and effectiveness. Not only that but also decrease the bodies own natural healing process as it would restrict blood flow. For example if we injured our thigh or calf, the whole area would be taped and compressed.

What is it used for?

Kinesiology Tape (Or K Tape) on the other hand is able to target specific areas. It opens up the muscle and still allows full range of movement, as well as being able to offer support to the muscle or joint, helping to relieve pain. This has obvious benefits to a sports person and their team.

By supporting the muscle (effected area), if applied correctly the taping improves the muscles ability to contract, reducing pain and feelings of fatigue. Its also a good protective measure giving some resistance to over extension and contraction.

By the tape pulling the skin and fascia (over the muscle) slightly away from the muscle it allows blood flow and lymphatic fluid to access the muscle, thus basically cleaning and reducing the inflammation of the tissue. Aiding the healing process. Compared to the ‘old’ school method where the area was compressed and almost bound.

What is it made of?

K Tape is made from a very thin, porous, 100% cotton fabric. It is latex free and has a heat-activated adhesive. It comes in a variety of colours indicating strength.

Conclusion

Kinesiology Tape is a fantastic piece of kit to help support and aid recovery from minor strain or sprain injuries. It really can ensure that performance need not be effected in the short term and minor injuries can be managed effectively.

More serious sprains and strains however ensure you get the correct treatment plan. As the less effect application such as K Tape will be. As it is not a miracle worker. Any torn/tear in muscle or connective tissue will need medical attention.

On a side note, if you’re looking to train to become a personal trainer, have a look at personal trainer courses at Body Aid Solutions Ltd. Use ‘LOX1′ and get 15% off as well as 0% payment plans!

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Stay fit and healthy with cycling

To start with, cycling builds muscle tone and strength. Contrally to the normal perceptions of many, cycling is essentially not really a fitness activity as such but the exercise helps in strength building in a holistic way since the activity involves nearly each and every part of your body. In addition, cycling helps a lot in increasing muscle function as you can exercise easily with less straining. Cycling regularly helps to strengthen your leg muscles and works wonders in enhancing the mobility of your knee joints and hip. Cycling builds stamina and it is greatly effective in this especially due to the fact that it is something that most people really enjoy.

Health experts will also tell you that cycling helps a lot in improving cardiovascular fitness. This is mainly due to the fact that cycling helps a lot in making your heart bead steadily and boosts your cardio vascular fitness in a remarkable way. Since cycling makes use of a large group of muscles in the legs, it is able to raise the heart rate to greatly benefit from fitness and stamina. In addition to this, cycling also eats up calories and it is a perfect way to shed out those unwanted pounds and boosts your metabolism in a major way. And most importantly, cycling reduces stress as well and depression while remarkably improving yourself esteem and well being. Cycling gives you a chance of getting in touch with nature and feeling the breath of earth.

Importance of selecting the correct clothes and footwear for cycling

Wearing cycling specific clothing and footwear makes your ride comfortable, whether you are cycling on the road, commuting to/from work or hitting the trail. Bike styled wear can really help a lot in making you perform much better and also ride longer as well. Checkout Fat Birds for a wide range of bikes, road bikes, mountain bikes & cycling clothing. Cycling also reduces your level of fatigue and improves your stamina while making you engage in the activity for a prolonged time period. If you are using clipless pedals, opt for shoes, which work well with your cleats and then match your cycling style. It is even much better that you seek lightweight shoes with a durable sole to offer you ample tread for gripping the trail when needed. When cycling in a rainy or wet day, consider using shoe covers or toe covers as well.

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What Do You Want to Achieve?

Before undertaking any form of regular exercise, it is advisable to decide exactly what you want to get out of your new fitness regime. Is it simply a matter of increasing your overall fitness level or do you wish to lose weight and achieve a toned appearance? Decide how much time you can devote each day to your fitness activities and what impact it may have on your other daily routines. It is important to set yourself some sort of measurable goal so that you have something to aim for. Fitbug Orb is ideal for measuring your ongoing performance and gauging how close you are to your ultimate objectives.

The reason it is important to decide beforehand just what you want to get out of your fitness regime is that running and walking are two very different beasts. If you are completely new to exercise, the activity of running is really not for you. The high-impact intensity of a solid run will simply put too much strain on a body that is ill-prepared for such an activity. Running is better suited to those who possess a decent level of fitness to begin with.

The Benefits of Running

It has been scientifically proven that running burns more calories than walking. Those with a calorie counter will be amazed at what can be achieved by embarking on regular runs. As you use up to two and a half times more energy running rather than walking, it stands to reason that you will burn more calories. An average person burns 800 calories per hour running, while walking for the same period of time burns 300 calories.

The Benefits of Walking

Despite these facts, walking still has a number of benefits too. As the act of walking is less high-impact than running, you are much less likely to suffer from injuries such as hamstring strains, knee complaints or shin splints. In addition, walking is highly beneficial in a spiritual sense. The slower pace of the activity allows you to take in more of your surroundings, emptying your mind of worries in the process. It is still a good way to lose weight too, so keep your fitness app to hand to measure your progress.

Running and walking are both highly effective forms of exercise but which is best for you depends on your personal fitness level and abilities. Beginners and those less physically able will benefit from regular walks, while those of a more advanced level will achieve more by running.