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Fitness and Health Blog

Archives : Apr-2017



How To Avoid Injuries?

If you are a sportsman you know one of the major threats are injuries and as an athlete you might want to make sure that you avoid them at all costs. If you attain and injury that might lay you off for a long period. Therefore, you could be careful enough so that you would not harm yourself. For starters, when you enter the ground you could make it a point to warm up. Talking about warm up, it’s necessary to jog around the field at least for 20 minutes. Jogging for a good 20 minutes will bring out all the actions in your muscles. Then it time to carry out with the exercising. Once exercising is over, you need to make sure that you properly warm yourself down. Talking about warming down sessions, you could do various different activities. You could walk around the ground, you could go swimming to relax your muscles or maybe you could even have a sauna bath. The warm down totally depends on you.

If you have any stiff muscles, you could talk to a physio to get it checked. Since they are professionals in relaxation, they would make sure that your muscles are properly relaxed. Talking about further relaxation, it’s also important to get adequate rest. For instance if you are practicing once in two days, you could make it a point to get rest every other day this way all your muscles could recover.

During the off season, you could practice on and off and during the season you could push your limits. Giving 100% during the off season could lead up to injuries during the season. Therefore, you need to keep training but not extensively.It’s also important to stay hydrated through the practice sessions. You could also make it a point to drink plenty of water when you are resting. Not having yourself hydrated could result in heat related injuries. Therefore, drinking at least 6 liters of water every day is an absolute must. After practices you could always visit a massage parlor and get yourself massaged.

For instance you could try out remedial massage and this could relax all your muscles.If you by any chance get injured it’s important to make sure that your rest your way through the injury. Hurrying back might make the injury even worse and this could push back your layoff period. All in all, when it comes to avoiding injuries the main factors which need to be looked are rest and proper modes of relaxation. Attaining both of them will help you stay away from them.



Martial art has transformed a lot and many of the sports have acquired this transformation to give a twist to the original structure of the game. And with the twist a new form of the game has emerged which is known as mixed martial art. In this game form, sports person uses the martial art form the two persons are required to play this game. And this is the fastest growing sport all over the world. So, if you too are interested in trying hand at this game, then you can surely go for it. However, it is important to remember that, this is a game that involves full contact and playing this game without the safety measures could be dangerous. There are various accessories available for this game that can help you to get safe from different types of injuries. Some of the safety accessories of this game are:

Mixed martial art gear

The MMA Gear is a kind of cloth that has to be worn on the entire body by the sports person. This gear gives the protection to the player from different types of injuries. You can find range of this sport wear in the online store and also at the retail store.

Mixed martial art pad

The pad is again used for the safety. There are three types of pads available in the market. Punching mitts kick shield and Thai pads. These pads are available in various materials; you can purchase one, according to your requirement. You can take the guidance of your coach to know which pad will best suit your needs.

Mixed marshal art cloth

While practicing this sport one can get rashes and injuries. The MMA rash guard is the specially designed cloth for the MMA sports. It protects the sports person from sports rash and injuries. The clothes of any size can be purchased from the online store. You can have a rash guard of various brands and cost at the online store. It can be purchased from retail stores as well, but the size and brand is not the guarantee at the retail store. All the accessories of mixed martial art are available for children as well. So, if your children want to practice this sport, then you can buy these accessories easily from any online store. There is a huge range of product is available there, a range that could not be found at any of the local retail stores in the city.



It is a perfectly natural phenomenon to gain weight during pregnancy and most expectant mothers typically do. However, it is every woman’s wish after pregnancy to return to the physique and level of fitness pre pregnancy. While exercising is one of the most crucial factors in losing those extra bits of pounds you added during those days, it is equally important to have a healthy diet and lifestyle in your journey to lose weight. Most women find that losing stomach fat is the most challenging. Here are some of the most basic exercises that you can do in order to lose stomach fat.

Pelvic tilts

While there are plenty of exercises for the stomach that you can do, post pregnancy body to the stomach and the body can slightly differ, especially depending on various fitness levels and personal health. Exercising soon after a pregnancy can be quite a daunting task especially for new mothers who have to deal with the stressors and time constraints of having a new baby. However, if you manage to make the transition to working out slowly and increasing the intensity of the work outs gradually, it is completely healthy and safe to do. The best part of doing some of these exercises is that you can do most of them in the comfort of your home. ‘Pelvic tilts’ are great to strengthen the abdominal muscles slowly and effectively without putting too much strain. This is done by lying on the floor on your back with your knees bent. Next tighten your stomach muscles and lift your pelvis slight off the ground; holding it up for about 110 seconds. Repeat this exercise five times with 10 to 20 repetitions.


One of the most effective ways to lose post pregnancy belly is to do crunches. This tends to be a bit more challenging than tilts so as you begin to feel confident exercising, you can move to crunches as these can help you further strengthen your abdominal walls and core to burn belly fat. This is done by lying on the floor on your back and having your hands touch your temples lightly to push your upper body and lift towards your bent knees. Make sure to lift yourself only using your abdominal muscles and to exhale as you life yourself. Then return to the original position of lying down on the floor while inhaling deeply.

Sit ups

Sit ups and exercises such as planks are free standing exercises which can be done at home. Once you are confident with doing a few crunches, the next step is to do sit ups. Lie on the floor on your back on the floor with your feet secured under something firm. Then lift your upper body off of the floor and sit up, maintaining a good posture throughout. Lower yourself to the original position and repeat.



The Importance Of Choosing Right Exercise Attire

The attire you choose to perform workouts is as crucial as drinking water after sweating it out. There are many functions of the outfits and hence it is necessary to select the right ones depending on the activity you perform. Also, the weather conditions should be kept in mind before choosing them. It is not that hard a task as all you need is a bit of preparation to choose the perfect outfit for your psychical workouts.  

Keep an eye on the weather conditions

If you are working out outdoors, it is certainly important to keep the weather condition in mind. If it’s hot and humid weather, the right outfit helps in preventing illnesses related to heat. Loose outfits play a significant role here as it allows fresh air to breathe in and sweat gets evaporated from your body. Choose lighter shades rather than darker ones to help sun rays reflect away from your body. This theory holds good, especially when you are choosing a cycle wear to do your outdoor activities.

Dealing with cold weather

During cold weather, choose layered outfits that give an option of removing them in layers as your body heats up. A layer made of polypropylene helps in absorbing the sweat. Outer layers with openings help in regulating your body temperature, especially in cooler weather. You can use a scarf or a face mask as it helps in protecting your lungs from inhaling cold air. In addition to warm cycling apparel, you can use warm socks and gloves to keep your feet and hands warm. Regardless of the weather, protecting your head is highly recommended. Go for a hat to keep your head insulted in cold weather.

Light outfits for physical workouts

It is always best to go for loose outfits when you are performing physical activity to ensure that the workouts are done freely and correctly. For example, if you wear a pair of tight jeans while performing stretching workouts, it becomes hard to move your body and makes your workouts ineffective. If you are wearing loose and comfortable outfits, you can perform stretches with ultimate comfort.

Using the right pair of shoes

In addition to comfort, it is also important to choose attires that make you feel confident about yourself. The shoes are equally important while performing physical activity. It may be simple cardio workouts like walking or high impact workouts like running or jogging, but wearing the right type of shoes is very crucial. There are shoes for different types of workouts and activities like shoes for cross training, basketball and walking. You can choose as per the physical activity.



The Different Ways To Use Bodybuilding Products

If you are into body or muscle building, then you would be aware by now that taking body and muscle enhancement products along with regular exercise is one of the tried and tested methods to safely build muscle mass and to gain ideal muscle weight. As there are plenty of body building powders, drinks, pills, etc., available in the market, it is very important to follow the instructions given on each product and to find out what is safe for your body. What works for one person and his body will not work for your body. The best way to use any product is to train under someone who has been using the product and getting effective results out of it. This way you can get a proper idea of how to combine the exercise and the use of the health enhancing products to get the desired results. 


Stacking is a very popular method to build muscle mass and to increase the lean muscle mass in your body. This method is advised for anyone who is very serious about building his body and wants to become a professional bodybuilder. It is not for the faint-hearted persons as you need to be dedicated and committed to enjoying the fruit of this method. If stacking is not done in the proper way and by undergoing a strict program and time schedule, you will not get the desired results. So, when you pay money for the best bodybuilding supplements from online stores, ensure that they will support the stacking method of muscle building.  


If you are a beginner and one who is interested in cycling, then you can take up cycling to improve the shape of your body and to get the desired muscle development on your body. To achieve better results and quickly, you can take in large amounts of bodybuilding and muscle gaining products that you find in the online market. You should change things a bit after a few weeks of the rigorous workout by taking a break for a couple of weeks to not put your body under massive work. This will help in gaining muscle growth the natural way.  The time schedule and the workout routine for cycling are more flexible and relaxing than what you experience when following the stacking method. That is why his method is suited for beginner bodybuilders.


There are many other methods that you can opt to boost your muscle mass by taking the necessary body building powders and shakes and also by following some sort of exercise. Always ensure that you buy supplements NZ from reliable and reputable stores that only sell genuine products.



Extreme Sports You Should Try Out At Least Once

Extremes sports not are not made for people who love to take risks all the time it is also made for the ordinary people to experience chills sent down the spines and a spectacular rush of adrenaline in the body. It exposes you to possibilities of getting you in to great shape and meeting people who are so passionate about the sport that sometimes it is scary to just know them. Here some sports that you should try out, some are easy to try so don’t be afraid to experience things.

Mountain biking is relatively easy thing to do and it gives you a good exercise. It’s just as normally bike riding but your ride off road and on unpaved ground. Since, the terrain is not stable and rigid you will have to more effort that normal riding making it quite the challenge. Another off-road riding sport is on vehicle. You could find some great can am dealers and get one to ride off road.

Just search and buy Can Am online and you will find some good vehicles for good prices. If you love driving vehicles this is a sport that you must experience. It’s both off road and difficult to maneuver which makes the sport worthwhile.

One of the most famous extreme sport that many people want to try out is sky diving. Jumping out of a moving plane many feet above the ground is extreme but anyone can do it. You won’t be jumping off alone. You can stick yourself with a professional sky diver when jumping off. This is something you definitely need to add to bucket list.

White water rafting is a crazy one that is now becoming a common tourist attraction in many countries. You will normally raft as a team in water that is flowing rigorously. The white water rises and gushes quite fast and it is just as fun and exciting to raft in it. Just be sure to be in yourself and not panic in this sport and most of all make sure to enjoy yourself.

The next sport is not easy for beginners but once get to know the basics and how to play the sport you will definitely get addicted to it. The sport is skateboarding and snowboarding. The fact that it is addictive and fun is one of the main reasons that you must try it out. Check out local skateboard spots and head over there. Snowboarding you can’t try it anywhere unless you live in a cold country or a country that has winter.