Tagged: Active

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Leading gym offers free pass to celebrate National Fitness Day – South Wales Guardian

Xercise4Less Swansea will be giving non-members the chance to use its facilities for free on Wednesday, September 27 to celebrate National Fitness Day.

Many leisure centres and gyms across the country, including Xercise4Less Swansea, will be getting involved in the day by running various activities to help get the nation more active.

Xercise4Less Swansea will be offering free day passes to anyone over the age of 18 who want to improve their health and experience the gym’s facilities.

National Fitness Day is a UK Active run initiative that is designed to encourage and celebrate the fun of fitness and physical activity in the UK. It is the largest physical activity celebration in the country and offers a huge range of activities for people of all ages.

This year’s National Fitness Day will be the most wide-ranging to date, with 20,000 free events taking place across the UK.

Simon Tutt, CEO at Xercise4Less said “National Fitness Day is a fantastic initiative and it’s great that Xercise4Less Swansea will be involved in the day. We want to offer everyone the opportunity to try our gym and hopefully it will lead to some members of the public becoming healthier and more active all year round.”

People can claim their free day pass by visiting the Xercise4Less website and entering their details at xercise4less.co.uk/national-fitness-day.

The complimentary gym pass should then be shown to a member of reception upon arrival at the club.

HardPuppy Fitness Gym 0

Leading gym offers free pass to celebrate National Fitness Day … – South Wales Guardian

Xercise4Less Swansea will be giving non-members the chance to use its facilities for free on Wednesday, September 27 to celebrate National Fitness Day.

Many leisure centres and gyms across the country, including Xercise4Less Swansea, will be getting involved in the day by running various activities to help get the nation more active.

Xercise4Less Swansea will be offering free day passes to anyone over the age of 18 who want to improve their health and experience the gym’s facilities.

National Fitness Day is a UK Active run initiative that is designed to encourage and celebrate the fun of fitness and physical activity in the UK. It is the largest physical activity celebration in the country and offers a huge range of activities for people of all ages.

This year’s National Fitness Day will be the most wide-ranging to date, with 20,000 free events taking place across the UK.

Simon Tutt, CEO at Xercise4Less said “National Fitness Day is a fantastic initiative and it’s great that Xercise4Less Swansea will be involved in the day. We want to offer everyone the opportunity to try our gym and hopefully it will lead to some members of the public becoming healthier and more active all year round.”

People can claim their free day pass by visiting the Xercise4Less website and entering their details at xercise4less.co.uk/national-fitness-day.

The complimentary gym pass should then be shown to a member of reception upon arrival at the club.

HardPuppy Fitness Gym 0

Plantronics BackBeat FIT Review: Fantastic Wireless Headphones

I almost never run, cycle or do anything active without headphones (I’m sociable that way) and I’ve tried dozens of sets of wireless headphones. The Plantronics BackBeat FIT aren’t just good – they’re the first pair to finally convince me to give up my trusty wired Bose SoundSports when exercising.

The requirements of a set of wireless headphones[1] for sports are quite simple. They have to stay in your ear, be comfortable, have a decent battery life and sound good. However, I’ve found that most sets don’t hit even half of these targets. The BackBeat FIT delivers on every count, and throws in some extra features for good measure. And all for a very reasonable £70.40 on Amazon at time of writing[2] (RRP £99.99).

The lightweight headset is barely noticeable once on and didn’t shift at all over the course of a half marathon. The earbuds are not designed to be jammed right down into your ears, which I found far more comfortable than standard in-ear buds, and they also let in some ambient noise – always handy when running on busy roads.

The battery life is a healthy eight hours and every time your turn them on a voice notification tells you how many hours you have left. That’s an extremely useful feature and one that should be on all Bluetooth headphones. The BackBeat FIT charges fully in around 2½ hours, with a 15-minute quick charge delivering an hour of playback.

Given the ambient fit and modest price point, it’s perhaps not surprising the sound quality doesn’t quite match top-end headsets like the BEOPLAY H5, especially when it comes to bass. As someone who mostly listens to podcasts and embarrassing pop music when running, I value a comfortable fit far more than thundering bass, but for some it might not suffice.

The headset has controls for play and pause, and taking calls, although the latter will reduce the battery life by a couple of hours. The band is flexible and the whole caboodle is waterproof, which bodes well for its durability. A wide variety of colours is available and the headset also has some reflective detailing. It probably won’t be the difference between life and death when running at night, but every little helps.

Every time I tried to pair the BackBeat FITs with a device I had no problems connecting quickly – in fact, they turned out to be a little too good at this. It’s all too easy to turn the headset on accidentally when it’s in a rucksack and once on, it immediately connected to my phone, overriding the headphones I was wearing. It took a while to work out why my music had suddenly stopped.

Aside from that minor confusion, the BackBeat FIT was a joy to use, setting standards that I wish were met by far pricier Bluetooth headphones. Unless you’re an absolute bass fiend, or prefer an in-ear fit, it’s a fantastic headset at a very good price. plantronics.com[3]

References

  1. ^ wireless headphones (www.coachmag.co.uk)
  2. ^ £70.40 on Amazon at time of writing (www.amazon.co.uk)
  3. ^ plantronics.com (www.plantronics.com)
HardPuppy Fitness Gym 0

Study Shows Fitness Gym Membership Pays Health Benefits

AMES, Iowa- The New Year’s resolutions of weight loss and fitness can be better achieved if you have a gym membership, according to a new study from Iowa State University.

The study led by Duck-chul (DC) Lee, an assistant professor of Kinesiology at ISU said that people who belong to a health club exercised more, and had better heart health. The benefits are even greater if you have had a gym membership for over a year.

“It’s not surprising that people with a gym membership work out more, but the difference in our results is pretty dramatic,” Lee said, in a news release. “Gym members were 14 times more aerobically active than non-members and 10 times more likely to meet muscle-strengthening guidelines, regardless of their age and weight.”

Lee said it is recommended that adults get 150 minutes of moderate activity a week, and 75 minutes of vigorous activity.

“You have to do both aerobic and resistance exercise,” said Lee. “You can meet the aerobic exercise guidelines by doing exercise or physical activity outside like running bicycling, but meeting the resistance exercise guideline, it’s more difficult or challenging to do that outside the gym.

Exercise resistance is done by lifting weights, and differs from running or biking.

42.026619 -93.646465
HardPuppy Fitness Gym 0

No time to hit the gym? Just 1 or 2 workouts a week can be enough to stay in shape.

We get it: Sometimes a workout just isn’t in the cards.

Distractions creep in—a long meeting keeps you from the pile of work you’ve barely dented, a food- and booze-filled vacation saps your return-to-real-life motivation—and before you know it, it’s the end of the week and you’ve literally done squat…as in, not a single squat.

Well, don’t sweat it. Or, more accurately, do sweat it, but just once or twice a week, and you’ll still be able to keep yourself in the healthy lane, says a new study out of the University of Sydney[1] in Australia. 

Scientists at the school analyzed a mass of data on more than 60,000 people and discovered that active adults—including those who exercised only once or twice a week—had about a 30% lower risk of death from all causes than adults who pretty much never got off their asses. As long as they hit at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, their health was measurably better.

By that criteria, just two nice, long runs or one gritty lifting session would meet the standard. And who can’t manage that?

“It’s very encouraging news that being physically active on just one or two occasions every week is associated with a lower risk of death,” said associate professor Emmanuel Stamatakis, Ph.D., in a press release[2].

Of course, he added, if optimal health is your goal, you’ll need to exercise considerably more than the minimum amount recommended—but we’re pretty sure you knew that already.

So don’t despair if you miss a few days; just try not to end any week without squeezing in a solid workout or two. And the next time you can’t manage one of the long, leisurely gym sessions you’re accustomed to, try one of these super-efficient routines to get your heart pumping and muscles firing fast[3].

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From texting to having sex: The ultimate full-body workout to flex your muscles WITHOUT hitting the gym

  • Anatomy expert Mike Aunger explains we use far more muscles than we realize
  • Sex uses 657 muscles, dad dancing uses 85 muscles, texting uses 38 muscles

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Sometimes getting fit can seem like an uphill struggle. 

With the days short, the weather cold, and the comfort food tantalizing, we could find a million excuses to avoid the gym – before ourselves for letting New Year’s Resolutions slip.

But anatomy expert Mike Aunger insists we mustn’t be disheartened: there are scores of everyday movements that keep every single one of our muscles active.

Chief among them is sex, which uses every single one of our 657 muscles – depending on your mood. 

Sex uses every single one of the 657 muscles in our body - depending on your mood

Sex uses every single one of the 657 muscles in our body - depending on your mood

Sex uses every single one of the 657 muscles in our body – depending on your mood

Aunger is one of the driving forces behind a new campaign to help people better train, fuel and use our bodies.

The campaign is in aid of raising awareness about muscular dystrophy, a tragic fatal disease that robs children of their bodily movements.

While we may not realize it, we use hundreds of muscles to do everything – whether we’re texting, playing golf, running for the bus, or puckering up for a kiss.

Running involves 99 muscles, while kissing involves 35, and texting 38.

Dad dancing, which focuses on the lower limbs for a good ‘bop’, consumes the energy of a staggering 85 muscles.

You’d be better off, however, dancing the waltz, which uses 135 muscles.

Astonishingly, even watching a movie involves 16 muscles (in your eyes).  

In terms of solid exercise, a golf drive uses 137 muscles, while cycling uses 155.

But really, if a full-body workout is your goal, you’d be better off having sex.

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Crying activates the cheeks and the eye muscles, amounting to 17

Crying activates the cheeks and the eye muscles, amounting to 17

Crying activates the cheeks and the eye muscles, amounting to 17

All lower hand and arm muscles - including your biceps and triceps - come into play when texting

All lower hand and arm muscles - including your biceps and triceps - come into play when texting

All lower hand and arm muscles – including your biceps and triceps – come into play when texting

‘In the bedroom, every muscle matters,’ Aunger, who runs London clinic Technique Physiotherapy and Sports Medicine[2] explains. 

‘All your skeletal muscles are essential for movement, no matter how vigorous.

‘All your autonomous (involuntary) smooth muscles play a ceaseless role in digestion, respiration, circulation and bodily function.

‘And of course your cardiac muscles are integral for pumping your blood into all the right places.’ 

That said, for any activity, it is important to stay active. 

‘It’s never been more important to keep your muscles healthy,’ Aunger insists.

‘Physical inactivity can cause you to lose as much as 3–5 percent of muscle mass each decade but you can slow the decline with regular exercise and optimal protein nutrition.’ 

'It's never been more important to keep your muscles healthy,' anatomy expert Mike Aunger explains

'It's never been more important to keep your muscles healthy,' anatomy expert Mike Aunger explains

‘It’s never been more important to keep your muscles healthy,’ anatomy expert Mike Aunger explains

You need to use your shoulders, core, and lower limbs to run for the bus

You need to use your shoulders, core, and lower limbs to run for the bus

You need to use your shoulders, core, and lower limbs to run for the bus

Cycling is one of the best exercises you can give your body, using 155 muscles

Cycling is one of the best exercises you can give your body, using 155 muscles

Cycling is one of the best exercises you can give your body, using 155 muscles

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge – an attempt at a new version of the Ice Bucket Challenge.

While the incredibly successful Ice Bucket Challenge was in aid of people with locked-in syndrome (ALS), this is to support people with muscular dystrophy. 

Essentially it involves sitting and standing with a full glass of water on your head. 

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge - an attempt at a new version of the Ice Bucket Challenge

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge - an attempt at a new version of the Ice Bucket Challenge

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge – an attempt at a new version of the Ice Bucket Challenge

The challenge involves sitting and standing with a full glass of water on your head

The challenge involves sitting and standing with a full glass of water on your head

The challenge involves sitting and standing with a full glass of water on your head

In terms of solid exercise, a golf drive uses 137 muscles

In terms of solid exercise, a golf drive uses 137 muscles

In terms of solid exercise, a golf drive uses 137 muscles

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

Those who think that sounds easy should try it themselves: 

STEP 1: Fill a glass of water (to the brim if you’re confident).

STEP 2: From standing, hold the glass in place on your head with both hands (take one hand off if you have to but aim to keep both on the glass).

STEP 3: Bend your legs to lower yourself to the ground until you’re sitting fully cross-legged on the floor (bum must be in contact with the ground).

STEP 4: From sitting, drive back up off the floor without removing the glass from your head (this is where you might get a little water spillage).

STEP 5: Once you’re back standing, assess the spillage. 

To find out more about the challenge, visit Upbeat Active’s blog on Medium[3]

How SEX uses 657 muscles 

We engage muscles just craning the neck, making a sound, or clenching the eyes shut.

Does it count towards your 30 minutes of exercise a day?

That depends on your mood. 

Studies have shown most sex can be equated to something like a brisk walk in terms of exercise.

But no other activity engages muscles quite like sex.

Here is a breakdown: 

FACIAL MUSCLES – 35 muscles

The main muscle used to perform the kissing motion is the obicularis oris, the muscle that control the movement of the mouth and lips.

It is primarily used to pucker up the lips.  

The other muscles that play a noticeable part in the action of kissing are the platysma (which depresses the mouth), elevator labii superioris (which controls the top lip), depressor labii inferioris (which controls the bottom lip) and of course the tongue (made up of eight muscles).

TO MAKE SOUND – 50 muscles

It may feel like a spontaneous moan. 

But that sound is activating all the muscles you hear about in those dreaded ab workouts – including your rectus abdominus (one muscle) and your obliques (four muscles), 

A noise of ecstasy also uses the diaphragm (one muscle), a variety of chest muscles (44 muscles), neck muscles (eight muscles), and upper back muscles (two muscles). 

EYE MUSCLES – 16 muscles (if the lights are on and blindfold off)

The more you open, move or swivel your eyes, the more action your facial muscles are getting. 

Two muscles power horizontal movement.

Another two muscles (superior rectus and inferior rectus) work against each other to lift and lower the eyes.  

And two more power the eyelids.

That is, if the lights are on… and no blindfold is involved.  

NECK POSTURE – 22 muscles

Rotating the head, flexing the head, looking down, looking up, raising the shoulders… these are all a fact of sex. 

And to achieve this, your muscles need to be alert.   

LOWER LIMB MUSCULATURE – 52 muscles

This is the part of the body providing most musculature support for sex – in men and women. 

You can forget squats in the gym – try some interesting positions to really work your quads, biceps femoris (back of the thigh), and calves. 

PELVIS + CORE – 21 muscles

You may not be thinking about your gluteus maximus, medius, minimus, tensor fascia latea, or ilio psoas major and minor when you’re in the moment. 

But these pelvic muscles are the key to the thrust. With these in top condition, performance is a walk in the park. And sex may help you exercise these muscles. 

You also need a strong core, stimulating your obliques and abs once again. 

SHOULDER GIRDLE AND ARM MUSCLES – 26 muscles

These can really come into play depending on the position. 

Your shoulder muscles (including your major and minor rhomboids and your latissimus dorsi) will be exercised when you tense your shoulder blades together. 

You also use your serratus anterior (or ‘wings’ – the muscles that sit under your armpits) biceps, and triceps.

HAND MUSCLES – 34 muscles

The list of muscles used to grab something, or to move your hand, is extensive and wordy. 

But for those interested, an action-packed session will work out a whole of host of muscles including such things as your brachoradilais, pronator teres, palmaris longus, flexor carpi ulnaris, pronator quadratus, and flexor carpi radialis.

HEART – 1 muscle

The cardiac muscle (different to skeletal and smooth muscles) is used to pump blood around the body (and to all the right places).

HERO MUSCLE OF THE PERINEUM – 1 muscle

The bulbospongiosus plays the starring role between the sheets for both sexes. 

Found in the perineum (between the scrotum or vulva and the anus) it contributes to erection, contractions of orgasm and ejaculation in men and clitoral erection, contractions of orgasm and closing of the vagina in women.

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References

  1. ^ e-mail (www.dailymail.co.uk)
  2. ^ Technique Physiotherapy and Sports Medicine (www.techniquephysio.com)
  3. ^ Upbeat Active’s blog on Medium (medium.com)