Category: Exercise (Page 14 of 34)

      How to Buy Running Shoes for Flat Feet

      March 4, 2011 /


      Buying running shoes can be a frustrating experience if you have flat feet.
      If you’re not too sure if you have flat feet, you can tell by looking at the insides of the feet. A person with flat feet has flattened arches in the insides of the feet. When a person with flat feet stands up, the entire foot touches the floor. A normal foot has an arch on the inside, so this part of the foot never touches the ground. The arch provides natural shock absorption. Without it, extra stress is placed on other parts of the body such as the hips, ankles, and knees. To reduce the impact on other parts of the body, including the other parts of the feet, running shoes that provide either extra cushion, support, motion control, and stability are essential.

      Although flat feet is a common condition, people with flat feet still have to search for special shoes that reduce the impact on other parts of the body, in order to prevent injury. Individuals with flat feet, especially those that play sports or exercise regularly, have a higher risk of medical and lateral midfoot injures such as metatarsal (the long bones in the forefoot) stress fractures. Metatarsal injuries are common in ballet dancers, gymnasts, and runners.

      There are several manufacturers that you probably have never even heard of that make the best shoes for flat feet. These include Brooks and Mizuno. Popular makers of running shoes for flat feet include New Balance, Nike, Saucony, Asics, and Reebok.

      No matter which brand you choose, you will still have to test them to make sure they are right for you. One of the best indicators of compatibility is how your ankles, feet, hips, and knees feel when you run or jog in them. Most large athletic stores will have a running track or enough space for you to jog around to see just how well the shoes work for you. Spend as much time as need to test cushion, support, motion control, and stability, with stability being top priority.

      Expect to pay the same price for specialty running shoes as you would for a high quality pair of non-specialty running shoes. In-store prices typically start at around $120. You can shop online where “Internet only” specials are plentiful, but purchasing specialty shoes without trying them out first is not recommended.

      In addition to wearing special running shoes, people with flat feet may perform foot exercises (using ping pong balls) to prevent injury and they may also use insoles for flat feet in other types of footwear. New Balance, ProKinetics, and Dr. Scholl’s sell a variety of insoles for flat feet.

      Equipment and Gear, Legs, Running

      What to Look for in a Weight Loss Program

      February 12, 2011 /

      For a weight loss program to be successful long term, it must be customized to fit the individual. According to renowned personal trainer Angelo Sorrenti, who charges around $10,000 for a personalized diet, supplemental recommendations, and 30 training sessions, “There’s no such thing as a diet for everyone.” This may be the reason why 90 percent of the people that go on diets regain the weight, plus a few pounds, shortly after the program is over.

      Sorrenti’s success is based on simple science. He states, “Your metabolism is different than mine; your needs are different. There are diets that can be good for 10 people but can harm 10 million people.” And it makes sense. Not just the metabolism part, but also because people have allergies, ailments, and other issues that dictate what they can and cannot eat. So a diet that calls for a boiled egg, grapefruit, and coffee for breakfast could be harmful for an individual with egg allergy and/or interstitial cystitis.

      For this reason, Sorrenti, and other successful weight-loss experts, will not recommend a diet and exercise program until they have thoroughly analyzed your blood work, medical history, and current physical condition. Sorrenti states that once a client has been analyzed, he can then create an all-encompassing diet and exercise plan calibrated for the individual’s needs.

      So when searching for a weight loss program, consider taking a personal, not a packaged, approach. Contact several trainers, weight-loss experts, and weight loss centers and interview them. The goal is to find a program that is made just for you in order to avoid a devastating failure shortly after the program is over.

      To recap, make sure the weight loss center or expert:

      ·Requires a physical exam
      ·Evaluates your blood work and physical condition
      ·Asks about ailments or allergies
      ·Evaluates your metabolism
      ·Will work with you one on one to create a safe and effective weight loss program

      Successful weight loss programs always include exercise. You may start out with light exercise while your body adjusts, then the exercise regimen will gradually increase as your weight and energy levels increase. A weight loss program that claims to help you lose weight without exercise is a program that should be avoided if you are interested in permanent weight loss.

      If you want to seek out Mr. Sorrenti, we wish you all the luck, but if you have trouble signing with the most sought after trainer in New York City, don’t worry. There are literally thousands of trainers and weight loss centers and experts around the world. It really doesn’t matter how popular they are. If they take a custom approach to individual weight-loss and former clients have walked away (and stayed away) with good results, it’s worth giving it a try.

      Diets, Exercise, Nutrition, Obesity, Weight Loss

      Yogilates, The Yoga Hybrid with Staying Power

      February 4, 2011 /

      Back in 1997, when Yogilates was created by certified Pilates instructor and Vinyasa yoga practitioner Jonathan Urla, no one thought this yoga hybrid would stick. After all, hybrids like disco yoga, ballet yoga, and soul yoga faded away just as quickly as they exploded onto the scene. Well, Yogilates is still standing, nearly 15 years after its inception, with a sizable number of devotees and a dedicated website selling everything from DVDs and exercise gear to eco bottles and books. It’s safe to say that this is one yoga hybrid that’s here to stay.

      Yogilates combines moves from Pilates and yoga to create a challenging workout that strengthens and tones the muscles, exercises the heart, and relaxes the mind. According to the official Yogilates website, this hybrid is designed as a unique style of yoga that “integrates the core strengthening and alignment principles of Pilates with the practice of hatha yoga” – a 5,000-year old discipline. As a result, Yogilates gives practitioners “more rapid and balanced development of their bodies than when either discipline is performed separately.”

      A typical Yogilates session begins on the floor. Participants prepare for practice through breath and alignment awareness, followed by a warm-up that integrates “the core strengthening and spine lengthening of Pilates matwork with hatha yoga breathwork and essential poses.”

      Through a series of smooth transitions from one exercise to the next, participants eventually move from the floor and into Sun Salutations (a series of 12 yoga poses) and a Vinyasa yoga flow. As the session progresses, the poses become more and more challenging before ending with restorative poses and relaxation called Shavasana.

      Yogilates has a number benefits including:

    • Combines the most effective parts of yoga and Pilates for a challenging and invigorating workout
    • Improves flexibility of the spine, posture, breathing, and alignment
    • Improves performance in all activities from sports to everyday tasks
    • Helps to develop coordination and concentration
    • Helps achieve weight loss goals
    • Relieves stress
    • Reduces risk of injury
    • Helps sharpen the mental and physical skills needed to achieve peak performance
    • Safe for all ages and exercise backgrounds

      • An additional benefit of Yogilates is it can be practiced in a studio or at home. It is possible to find Yogilates classes at a health club, but you are more likely to find quality Yogilates classes at a yoga or Pilates studio. To safely and comfortably practice Yogilates at home, you should purchase a yoga mat and comfortable exercise gear made of breathable and non-irritating fabrics. You should also make sure that you are well-hydrated before and after practicing.

      Where to Find Yogilates DVDs

      You may purchase one of three Yogilates DVDs produced by Jonathan Urla online at www.yogilates.com. You can also view or purchase other Yogilates videos by visiting Amazon.com or Youtube.

      Abs, Arms, Back, Chest, Core, Endurance, Exercise, General fitness, Legs, Motivation, Neck

      Choosing a Massage Therapist

      January 28, 2011 /

      Each state has its own licensing requirements for massage therapists, so the first thing to consider when seeking the services of a massage therapist is license & credentials. In order to practice massage therapy in most states, the massage therapist must have a license obtained from the state’s massage therapy board. In other states, such as Wyoming, there are no state requirements, but license requirements exist within the different municipalities.

      Before booking your first appointment, all you have to do is check your state licensing board website to verify a license. To verify the validity of a massage therapist’s license, you will need the therapist’s certificate number, city of residence, and first and last name. To locate your state board of massage therapy website, visit The Massage Register. The Massage Register lists massage therapy requirements by state and direct links to state boards.

      If you have made it to the license verification point in the selection process, chances are you are already pretty sure of the type of massage you are interested in, whether you prefer a male or female, and how much you want to spend. If not, the information to follow will be very useful. Besides choosing whether you prefer a male or females, knowing what type of massage you’re interested in will help narrow your choices.

      There are a number of specialty areas in the massage therapy industry. Some massage therapists may be certified in several specialty areas, while others may be certified in just one. Just a few of the most popular specialty areas include:

      ·Swedish Massage
      ·Aromatherapy Massage
      ·Deep Tissue Massage
      ·Hot Stone Massage
      ·Thai Massage
      ·Shiatsu
      ·Back Massage
      ·Sports Massage
      ·Reflexology
      ·Prenatal Massage

      If you’re interested in both Swedish and hot stone massage, choose a massage therapist that’s licensed in your state and certified in both areas. If you’re interested in sports massage only, choose a massage therapist that’s licensed in your state and certified in sports massage. To verify certification, ask the therapist for the name of the school or program that awarded the certificate to make sure the program it is accredited. If the massage therapist works in a professional setting, you might not have to ask. The therapist will likely have a license and certificate(s) on displat, in plain view.

      Next, contact the school or program to verify accreditation and certification. Most programs are more than willing to verify credentials and accreditation status. The accrediting agencies for massage therapy schools and programs are as follows:

      Accrediting Bureau of Health Education Schools (ABHES)
      Website: www.abhes.org

      Accrediting Council for Continuing Education & Training (ACCET)
      Website: www.accet.org

      Accrediting Commission for Career Schools & Colleges of Technology (ACCSCT)
      Website: www.accsct.org

      Accrediting Council of Independent Colleges & Schools (ACICS)
      Website: www.acics.org

      Council on Occupational Education (COE)
      Website: www.council.org

      Commission on Massage Training Accreditation (COMTA)
      Website: www.comta.org

      Distance Education & Training Council (DETC)
      Website: www.detc.org

      North Central Association of Colleges & Schools (NCACAS)
      Website: www.ncacasi.org

      Ministry of Advanced Education and Labour Market Development
      Website: www.gov.bc.ca/aved

      Department of Education
      Website: www.education.gov.yk.ca

      When it comes to pricing, you will find that rates vary greatly depending on geographic location (small or large city, suburbs), setting (spa, resort, hotel, wellness center, private studio), experience, and type of massage. For example, in a large city, the cost for Swedish massage may start at around $90-$100 for one hour. A day spa in a small city may start at around $75 for an hour.

      Resorts typically start at around $105 for a fifty-minute Swedish massage, while a luxury hotel, such as Trump International Hotel & Tower in Chicago, may charge $150 for a classic 60-minute massage. Specialty massages, regardless of setting and other factors, always cost more. Expect to pay roughly $50 (or more), above the cost of a Swedish massage for a hot stone massage, sports massage, Thai massage, or other specialty massage.

      One final piece of advice when choosing a massage therapist. It is important that you are comfortable with your therapist or the experience can be unpleasant. An initial consultation is highly recommended. If you feel comfortable with the therapist after the consultation, but during the session you begin to feel any discomfort, please let the therapist know right away. Fortunately, most professional therapists will ask for feedback during the session in an effort to make you feel as comfortable as possible.

      Anti-Aging, General fitness

      Jack LaLanne dies at 96

      January 26, 2011 /

      Jack LaLanne, (September 26, 1914 – January 23, 2011) was an American fitness, exercise, and nutritional Icon and motivational speaker who many referred to as “the godfather of fitness” and the “first fitness guru.”

      “The crusade is never off my mind — the exercise I do, the food I eat, the thought I think — all this and how I can help make my profession better-respected. To me, this one thing — physical culture and nutrition — is the salvation of America.”

      “Well it is. It is a religion with me,” he told What Is Enlightenment, a magazine dedicated to awareness, in 1999. “It’s a way of life. A religion is a way of life, isn’t it?”

      (Jack LaLanne’s accomplishments as reported by his website)

      * 1954 (age 40): swam the entire length (8,981 ft/1.7 mi) of the Golden Gate Bridge in San Francisco, under water, with 140 pounds (64 kg; 10 st) of equipment strapped to his body; a world record.
      * 1955 (age 41): swam from Alcatraz Island to Fisherman’s Wharf in San Francisco while handcuffed. When interviewed afterwards he was quoted as saying that the worst thing about the ordeal was being handcuffed, which significantly reduced his chance to do a jumping jack.
      * 1956 (age 42): set a world record of 1,033 push-ups in 23 minutes on You Asked For It,[22] a television program hosted by Art Baker.
      * 1957 (age 43): swam the Golden Gate channel while towing a 2,500-pound (1,100 kg; 180 st) cabin cruiser. The swift ocean currents turned this one-mile (1.6 km) swim into a swimming distance of 6.5 miles (10.5 km).
      * 1958 (age 44): maneuvered a paddleboard nonstop from Farallon Islands to the San Francisco shore. The 30-mile (48 km) trip took 9.5 hours.
      * 1959 (age 45): did 1,000 star jumps and 1,000 chin-ups in 1 hour, 22 minutes and The Jack LaLanne Show went nationwide.
      * 1974 (age 60): For the second time, he swam from Alcatraz Island to Fisherman’s Wharf. Again, he was handcuffed, but this time he was also shackled and towed a 1,000-pound (450 kg; 71 st) boat.
      * 1975 (age 61): Repeating his performance of 21 years earlier, he again swam the entire length of the Golden Gate Bridge, underwater and handcuffed, but this time he was shackled and towed a 1,000-pound (450 kg; 71 st) boat.
      * 1976 (age 62): To commemorate the “Spirit of ’76”, United States Bicentennial, he swam one mile (1.6 km) in Long Beach Harbor. He was handcuffed and shackled, and he towed 13 boats (representing the 13 original colonies) containing 76 people.[23]
      * 1979 (age 65): towed 65 boats in Lake Ashinoko, near Tokyo, Japan. He was handcuffed and shackled, and the boats were filled with 6,500 pounds (2,900 kg; 460 st) of Louisiana Pacific wood pulp.[24]
      * 1980 (age 66): towed 10 boats in North Miami, Florida. The boats carried 77 people, and he towed them for over one mile (1.6 km) in less than one hour.
      * 1984 (age 70): handcuffed, shackled, and fighting strong winds and currents, towed 70 rowboats, one with several guests, from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 mile.[25]

      Anti-Aging, Diets, Exercise, General fitness, Men's Health and Wellness, Motivation, Swimming, Workout programs, Xternal Fitness, Xternal Furci

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