Category: Fitness

Redwood Personal Training Discusses The Business Case For Specialized Personal Training Programs

Personal training is a rapidly growing industry, with more and more people recognizing the benefits of working with a professional to achieve their fitness goals. However, not all personal trainers are created equal. The expert staff at Redwood Personal Training believe that specialized personal training programs are the key to success for both clients and trainers.

Understanding Specialized Personal Training Programs

Specialized personal training programs are tailored fitness programs designed to cater to the needs of individuals. These programs go beyond the generic exercises and routines commonly found in regular gym workouts and instead focus on addressing unique fitness challenges or achieving specific athletic performance goals. 

 

Because these programs are designed to fit specific individual needs, they can effectively achieve desired results. They offer a personalized approach to fitness, considering factors such as age, health conditions, physical abilities and limitations, and personal goals. Some examples of specialized personal training programs include weight loss programs, sports-specific training, injury rehabilitation, and pre/postnatal workouts.

Advantages Of Specialized Programs

One major advantage of specialized personal training programs is the guidance and expertise provided by a certified personal trainer. This professional has the knowledge and experience to design a safe, effective program tailored to an individual’s needs. They also provide ongoing support, motivation, and accountability throughout the program.

 

These programs often incorporate a variety of equipment and exercises to keep workouts interesting and challenging. This helps prevent boredom or plateaus in progress. With personalized attention from a trainer and a customized workout plan, individuals are more likely to stay committed and see results faster than they would with generic fitness routines.

Specialized personal training programs can benefit individuals at any fitness level, from beginners to athletes. Trainers can work with clients with specific health concerns or injuries and create a program that addresses their needs while helping them reach their fitness goals.

 

Why Specializing Is Good For Business

As the demand for specialized personal training programs continues to rise, businesses in the fitness industry are starting to realize the benefits of offering these services. By catering to a specific niche, businesses can differentiate themselves from their competitors and attract a more dedicated clientele. Furthermore, specialized personal training programs often cost more than generic fitness routines. Businesses can potentially increase their revenue by offering these specialized services.

 

According to Redwood Personal Training, specializing in certain areas, such as postnatal fitness or sports performance training, can help trainers establish themselves as experts in their field. This can increase client credibility and trust, resulting in better client retention and word-of-mouth recommendations. Not only does specializing benefit the business side of things, but it also allows trainers to focus on what they are truly passionate about. When trainers specialize in an area they are passionate about, 

Creating Strong Client-Trainer Relationships

Specialized services also allow for stronger client-trainer relationships. When trainers specialize in certain areas, they can better understand their clients’ needs and goals. This personalized approach can lead to more effective and efficient training sessions, as the trainer can tailor workouts specifically for each client. In addition, clients may feel more comfortable expressing their concerns and asking questions when they know their trainer is knowledgeable and experienced in their specific area of interest.

 

Another aspect of creating strong client-trainer relationships is communication. Trainers specializing in a certain area are typically well-versed in the terminology and techniques related to that field. This makes it easier for them to effectively communicate with their clients, providing clear instructions and explanations during workouts. Good communication leads to better understanding and execution of exercises, resulting in stronger progress and results for the client.

Adding Personalized Programs To Your Business Model 

When adding personalized programs to your training options, it is important to first assess the needs and goals of your clients. This can be done through initial consultations and assessments, where you gather information about their fitness history, current level of activity, and specific goals they want to achieve. Based on this information, you can create a personalized program that caters to their individual needs.

 

It’s also crucial to regularly communicate with your clients throughout the program. This allows for adjustments to be made as needed and helps track progress towards goals. Regular check-ins also show your clients that you are invested in their success and care about their journey.

Final Thoughts

Specialized personal training programs offer numerous benefits to both clients and businesses. By understanding the business case behind these programs and effectively implementing them, businesses can attract more clients, increase revenue, and establish themselves as high-quality, personalized fitness service providers. As the demand for specialized personal training continues to grow, businesses in the fitness industry need to adapt and offer tailored solutions to meet the diverse needs of their clients. With a strong focus on continuous improvement and innovation, specialized personal training programs can be a valuable asset for any fitness business. 

How to Find a Gym and Fitness Injury Lawyer

Some people get injured at their local gym club or when they are working with a personal trainer. They wonder if they can sue their gym or trainer and need to determine how to find a lawyer that could help them.

In order to learn how to find a gym and fitness injury lawyer, we spoke with Douglas Healy. A graduate of the University of Arkansas law school, Healy served as the Senior Trial Attorney in the Greene County Prosecutor’s office. Today, he is the general counsel to the Missouri Joint Municipal Electric Utility Commission. He also has his own law firm, Healy Law Offices, where he serves industrial and commercial firms.

According to Healy, before one looks for a local attorney, one must first look at several factors to determine if a lawyer can even represent you in such a case and to what extent.

Types of Injuries 

Types of injuries that people can suffer in gyms include slip and fall accidents, sexual assault, assault and battery and injuries that result from equipment that is defective or malfunctions.

Can a Lawyer Represent You?

It depends upon the extent of your injuries as to how much you really need the services of a lawyer for a gym or trainer personal injury case. If the amount of the injuries is less than the maximum amount you would win in small claims court, you may only need a lawyer to help you draw up the paperwork for court. Lawyers will not represent you in small claims court.

The next issue is if you will really have a claim that you have any chance of winning.

Liability Clause 

According to Findlaw, many people believe that they cannot prevail against a gymnasium for an injury they suffered while working out at the gym because they signed a liability waiver as a condition of membership. This is not always the case. Gyms have a duty of care to provide facilities that are clean. They also must provide well-maintained equipment that is properly spaced. If any of this duty of care is not present, then the plaintiff could prevail against a gymnasium at trial.

An example of failure to provide duty of care would be if the staff allowed clients to use a machine they knew to be defective or dangerous.

Contributory Negligence 

Even if the gym has not fully lived up to their duty of care and may be found negligent, they may be able to skip away without compensating you for your losses if it is deemed that something you did contributed to the accident.

Complicating this picture further is the fact that different states have different laws about compensatory negligence. The Medium suggests that injured consumers look up their state’s rules on joint liability.

In Virginia, Maryland, North Carolina, Alabama and Washington D.C., you will not receive any damage settlement for your injuries if you had even a tiny role to play in your accident. Those states are under the rule of Pure Contributory Negligence. If you live in a state under the rule of Pure Comparative Fault, any fault on your part towards the injury only lessens your damage award by the percentage of fault the judge decides rests on your shoulders. Some states are under the 50- or 51-Percent Bar Rule. That rule only allows you to recover damages if the gym is mostly to blame. Any percentage of blame on your part is deducted from your settlement.

All of this underscores the fact that the liability contract and any portion of fault that can be ascribed to what you did to contribute towards your injuries will weigh heavily upon your chances of collecting a settlement, as do the rules of joint liability that your state uses in personal injury litigation. All of this will have an impact upon whether a lawyer can or will work with you at all.

Things to Provide Your Lawyer

Your lawyer or law firm will need to see the membership application that will contain the liability waiver. They may ask that you provide a set of pictures that document your injuries.

Sources of Personal Injury Lawyers for Gym or Personal Trainer Injuries 

Some of the best sources of personal injury lawyers include:

Online: Lawyers.com, Findlaw.com and Enjuris.com.

Your local and/or state bar association

References from friends and family

Vet Your Lawyer

Before you call any of your references, take a moment to look up their disciplinary history on their state bar association website to ensure they have not been disciplined for violations of their oath.

Douglas Healy suggests that consumers injured at gymnasiums or due to personal trainer negligence perform some quick online due diligence before they call and interview personal injury lawyers

Keel Associates Discusses If a Gym Can Send You To Collections

Joining a gym is a great way to get in shape and meet new people. However, even with the best intentions, it’s not unusual for people to stop hitting the gym and start relaxing after work on their sofa.

While some people make a point of canceling their unused gym memberships, others may forget, letting it go by the wayside. What’s the worst that can happen? The gym sends you a bill and you pay it, right?

If you’re not sure whether your account was sent to collections, Keel Associates is here to help.

Here’s everything you need to know before you stop going to the gym:

FAQ About Collections?

Unfortunately, not every gym takes the time to reach out and let members know their account is in arrears. Your gym membership is no different than other monthly bills. If you don’t pay them on time every month, your account could be sent to collections, which can lower your credit score.

Sadly, once you’re turned over to collections, not only does your credit score suffer, but you’re also put an automated call list by the collection agency. Legally, debt collectors can call you as many times as they want up until 9:00 p.m.

Contracts Are Legally Binding

Any company you enter into a contract with is obligated to send you written notice of past due balances. Typically, you will receive a bill every month, which is how a company reminds you to pay. Obviously, if you don’t pay the bill, the company has the right to withhold their services from you and even turn your account over to collections.

Unfortunately, your gym membership is no different. If you entered into a contract but don’t make timely payments, your gym has the right to collect any money that’s due.

Keep in mind that even if you unintentionally forget to pay but have signed a contract, your gym can take legal action to collect the money you agreed to pay. This includes working with outside collection agencies and even filing suit against you in court.

For this reason alone, it’s important to weigh the pros and cons of entering into a long-term contract with your gym. If you aren’t serious about using it, you might be better off paying as you go.

Will This Affect Negatively Affect My Credit?

Being turned over collections will negatively impact your credit, and it doesn’t matter how small the amount.

In turn, when you go to apply for other forms of credit or even rent an apartment, lenders may consider you a high-risk applicant and deny your application. While paying the debt off does help, it’s always better to prevent having it reported in the first place.

Final Thoughts

Even though no one plans on being sent to collections, it does happen. However, there are ways to avoid ruining your credit. If you can’t make the monthly payments, talk to your gym. They might be willing to work something out with you. If not, you may need to enlist the help of a financial adviser, like the ones at Keel Associates. Together, you can create a repayment plan that works for you

How to Slim Down After Splitting From Your Spouse

Going through a divorce can be a difficult time. You will find yourself at a point in your life that you aren’t happy at. You may have let friends and family members go to focus on a marriage that was failing. Unfortunately, one of the harder aspects to overcome after going through a divorce is gaining weight. The stress, depression, and other negative factors that you are experiencing may cause you to end up putting on some pounds. Fortunately, The Tampa Divorce Attorneys are here to provide you with some information that will help you lose some weight after you divorce your ex.

Create a Workout Plan

One of the best things that you can do for yourself is to create a workout plan. Fortunately, working out can produce many health and mental wellbeing benefits. Simply going to the gym on a whim will not give you the results that you want. You have to commit to a fitness lifestyle that will last longer than one day. Creating a plan will help you come up with a strategy that will incorporate ways that can keep you invested in working out. Too many people burnout whenever they go to the gym because they do not plan.

Making a Meal Plan

We have a tendency to seek out external forms of comfort whenever we have been rejected by our ex. Many people end up drinking more alcohol and eating more food than ever after a breakup. While it is ok to spend some time grieving, turning this into a habit will end up hurting you in the long run. Take some time to think of a meal plan that will suit your needs. A healthy meal plan can give you energy, confidence, and the focus that you need in order to get through your day whenever you are experiencing grief.

Join a Social Workout Club

One of the worst things that anyone can do after their divorce is to become isolated. Being isolated is one of the major causes of depression in people. However, joining a social work out club can help you find people that will motivate you to work out while socializing. This is an absolute win for people who are in desperate need of social time after they haven’t been around their friends post-divorce. Your divorce lawyers recommend that you get out at least two times per week and socialize with people that partake in physical activity. This will help you improve your mood, make new friends, and help you lose weight.

Self-Care is Important

Going through a divorce can be an incredibly taxing experience. You will experience negative feelings unlike ever before. These negative feelings can take a toll on you if you are not careful. Though some people are lucky to go through collaborative divorce, most people do not experience a pleasant split. This means that you need to do everything you can in your power to take care of yourself during this time. Self-care is the first step to overcoming the feelings of rejection and self-doubt that you may be feeling.

The Tampa Divorce Attorneys recommend that you follow these tips in order to get yourself back on track post-divorce. You only have one life to live, and you must make sure that it is a life worth living regardless of who you are with

Three Fitness Lessons to Learn From Celebrities

Everyone wants to get fit and have that petite or muscular body. However, very few want to go through the right process that will help them reach that goal. One thing you need to know is that nothing comes easy and you have to work and be committed before you can achieve anything. Most celebrities have those body-goals that you all admire to have, but before you continue with your fantasy, there are few things you can learn from them. Do you want to lose weight, gain weight, gain muscle or simply maintain your current body shape or weight? Do want to look like your favorite musician, actor, athlete or any other personality? You are in the right place because Wood Harris has identified a few fitness lessons you can learn from such celebrities.

1. Appreciate Your Imperfections

Before you start your fitness routine appreciate who you are and how you look. Motivate yourself to look better for yourself because if you want to change for other people, you may never love yourself right even after shedding some weight. Some people start their work out because they want to impress their partners or are competing with other people and this is wrong because your motivation does not come from you but external forces. Begin by loving yourself just the way you are and purpose to look better for yourself. The good thing is that you will still love yourself if your body goal doesn’t come or it takes longer than you expected. In fact, laugh about your imperfections and work-out at your own pace.

2. Be Patient And Consistent

Now that you have started to work-out do not start looking at your mirror after two days to see a new muscle or a flat stomach. It will take time, and you must be prepared to wait before you start seeing the results. If you start looking for changes too soon, you might get disappointed and stop working out, and this would be a total loss. Follow your workout routine and be committed to it. Those celebrities that you admire took their time and effort to gain that body you see, and you should know that there is no short-cut this unless you want to consider plastic surgery. Again even after achieving their body-goals, they did not stop because consistency helps in maintaining it and this is why you see good looking people still working out in the gym.

3. Dieting Is The Key

Most fitness coaches will tell you that the main thing that will help you lose weight and attain your body goal is watching what you eat. Most celebrities with nice bodies will tell you the same. After all, you are what you eat. Wood Harris says that if you cannot watch what you eat, it will take ages or you will never achieve your body goal. Therefore, as much as a workout daily, you must also stick to healthy diets. The fact is that celebrities have very tight schedules and sometimes they may be tempted to feed on junks for lack of time to prepare or get healthy foods. However, those who have managed to maintain their fit body, focus on clean diets to not only remain trimmed but also for a healthy life.

Working-out successfully takes a lot of commitment and patience and it’s only those who stick to their goal will achieve their body goals. You will keep on admiring different celebrities because of their perfect bodies if you cannot follow some simple rules as eating a healthy diet, practicing patience and embracing who you are before, during and after you work out.

The Benefits of Team Sports Like Soccer

How Team Sports Can Help You Develop Mentally as Well as Physically

If you want you or your child to develop soundly as a high functioning member of society then it is important to develop the mind as well as the body. Playing soccer is an excellent way to do just that. Soccer is a rigorous and very intensive sport that will train those that participate both in terms of mental processing as well as physical endurance. There are a few primary ways that this great sport is most effective: It builds cooperation skills, improves ability to think a few steps ahead, builds physical strength and endurance, and teaches selflessness.

Young soccer team playing togetherCooperation: Soccer games are very fast paced, but they take place over very long periods of time. There is no way to win a soccer game if the team does not work together. Playing soccer directly improves your ability to use your team to accomplish your end goal (Winning games.) On top of being more likable to your teammates, being able to cooperate with individuals throughout your life is always a good skill to have. Whether it be with office mates who become more willing to help you out on a big project, or having someone on the job site who comes to you because they know you work will with others, there will always be more opportunities for you to develop your career with soccer because it teaches you that cooperation skill. That is why expert Harnek Kang recommends you play some type of sport so you can increase your skills to cooperate with other individuals.

Thinking a few steps ahead: Soccer is a very fast paced sport. Even if you do not have the ball you are constantly moving around to get in the best position for a pass from your teammate. If you are constantly working on your skills as a soccer player, then you will no doubt improve your ability to think a few steps ahead in everything you do. This skill is immensely beneficial to have because you will be able to understand and anticipate potential situations that might arise out of any scenario.

While soccer can have immense mental benefits, it also helps to build your physical abilities. Soccer has been proven to make you healthier. Harnek Kang is an expert on the subject and knows that it is important to maintain both physical as well as mental health, and in that regard, soccer is a perfect sport to do both. Whenever you or anyone else thinks of soccer one of the first places that their mind goes to is the immense amount of running and physical endurance needed for this sport. So, while you are learning all of these great mental traits, you are making yourself a lot more physically capable at the same time.

Selflessness is commonly seen as a very reputable characteristic. Many people value this trait because it lets you know that this individual treats other individuals with a greater priority than himself. Playing soccer requires you to be constantly getting in better position to be passed to or to pass the ball. Even if you are not directly in the position to score, you need to constantly be getting ready to help out your team. This selflessness is what soccer is all about. It is why many professional soccer players will be tracked to have run multiple miles over the course of one soccer game. This is all because playing soccer requires and teaches selflessness. When you play soccer, you learn to exhibit this characteristic both on and off the pitch.

In summary, there is basically no end to the list of amazing benefits to playing soccer. It will impact your professional life in many ways, and it will also have amazing effects on your own personal health and wellbeing. The ability to increase your selflessness, cooperative skills with those around you, better ability to predict future outcomes, and a greater personal health are just a few of the many reasons why playing soccer can have amazing benefits for you in the long run.

 

Dr-Summit-Shah

Functional Fitness: Working Out for Real Life Situations

Functional fitness is an important exercise that you need to be incorporating into your workout sessions; it’s about training the body to be ready for real-life situations. Let’s assume that you had a great workout session yesterday at the gym and you bench pressed more weight than you have ever tried.

Today, you try carrying a 70-pound suitcase down the stairs, and you hurt your back, what might have happened? The basis is that you might not be paying attention to the nitty-gritty details of functional fitness. The chances are that you might be fit, toned, and ready to pull a lot of weight on the rowing machine, but are you prepared to pick up your kid from the car seat?

When we talk of functional exercises and functional fitness, these routine builds the body for real-life activities; not just handling weights in the posture that the gym machines offer.

Ensuring that muscles work together

The usual weight training exercises do not teach muscles groups to work together. When it comes to functional fitness, the integration of the muscle groups is paramount. It entails teaching the muscle groups to work in harmony rather than independently. Let’s look at an example. Back to our earlier exercise, think of working on a bent-over row, but not the one that uses a machine.

Sit on a bench as you hold some weights in your hands. Allow the hands to hang straight down. Pull the weight up while your elbows point towards the ceiling and finish the cycle with the upper arm parallel to the ground.

This is an exercise that will work on your arms, shoulders, and back as it works the entire body. You can compare this exercise or cycle to a carpenter who is bending to pick a piece of wood, a mechanic adjusting a car engine, or a nurse transferring a patient from one bed to the other.

If you compare this exercise with the seated row where you sit in a chair with your chest pressing hard against some pads as you pull levers back, the chances are that you will be strengthening some muscles. Dr. Summit Shah states that this exercise is not activating the stabilizers of your shoulders, arms or even core muscles because the machines are doing that work.

In functional fitness, you will spend most of your time standing to support your weight as you exercise.

Balance and control your body

As you start doing functional fitness, you first need to forget about the weights. For most people, it is hard to control their weight; it becomes even hard to squat using one leg without falling. Try it and see if you can.

These kinds of individuals lie down to push 500 pounds on a leg-press machine, but they have a tough time doing a one-legged squat because the leg muscles are not working together. That is one reason why Dr. Summit Shah gets complaints from patients that reaching for something high up in the cabinet causes a lot of pain.

For starters, you need to be able to control your own body and balance on its weight. You can do this by starting with simple body movements like balance exercises or a one-legged squat. Once you learn how to balance your body weight, you can now work with some weights.

You can also use tools like the “wobble board” that promote functional exercises to strengthen the core to keep you balanced as you lift weights.

Form comes before function

So, does it mean that you need to abandon the conventional weight training exercises for a regimen that is centered on balance and free weights? Not really. It is hard for someone who is used to working with machines to get used to functional exercises because it demands more of you. It is hard to use the same intensity used in machine training for functional exercises. To help you transition, look for a trainer who understands functional exercises; start slow as you progress.

Usha Rajagopal

5 Exercises To Do Before Your Mommy Makeover Procedure

Usha Rajagopal
Many mommies would find themselves dreaming of their pre-pregnancy figure. After all the stress and wearing out of their bodies, many of them wish to regain their confidence and beauty back by finally having a cosmetic procedure.

However, there are many considerations before going into any surgical procedure as an individual, and more especially as a mother. There are health concerns that are needed to be established, financial planning as well as consulting other people who are involved in the procedure.

Ready for a Mommy Makeover? Try Some Exercises First

According to Dr. Usha Rajagopal, a known cosmetic surgeon in San Francisco, “One way of preparing yourself for a physical makeover before a surgical procedure is doing a regular exercise routine.” What are the benefits of doing regular exercises before undergoing a cosmetic procedure?

1. Regulates blood flow

An important health requirement before going into any cosmetic procedure is the condition of the heart and blood flow. Usually, a patient with a weak heart or poor circulation will not be allowed to undergo surgery. So if you are somebody who has a family history of heart or circulatory conditions, having an appropriate exercise regimen will help reduce the possibilities of these problems you might encounter before the surgery. Make sure to consult your doctor before going into any exercise program.

2. Improves your muscular integrity

A good way to help improve the result of your mommy makeover is by doing an exercise regimen on your target body part. This is especially true if it is a fat reduction cosmetic procedure such as a tummy tuck or liposuction. By doing a targeted exercise, it will improve the muscle form and shape and will further enhance the appearance of that body part in the end results.

3. Maintaining overall fitness

It isn’t rocket science to understand how exercise improves a body’s overall fitness. Once you are physically fit to undergo surgery, this will help you maintain an active lifestyle. These habits will be reinforced even after the surgery, which will help you maintain your figure in the long run.

Here are some simple workouts you can do at home to help you prepare for your cosmetic procedure. Dr. Usha Rajagopal mentions, “Don’t forget to consult your doctor before considering any physical activity. All exercises may be inherently dangerous when not done properly or not recommended.”

5 Exercises To Do Before Your Mommy Makeover Procedure

1. Abdominal Crunches

Although it may be a struggle to some women, abdominal crunches are a way to strengthen your core muscles. If you are considering any abdominal fat reduction procedure such as a tummy tuck, it may be ideal to start with abdominal crunches as part of your workout routine. This is considered as a muscle strengthening exercise, so it is good to focus on different abdominal muscle groups. Here are several ways to do it:

  • Basic Crunch: This targets central abdominal muscles. Start by lying on your back, knees bent and both your arms behind your head. Crunch up by bringing your upper body using your abdominal muscles.
  • Oblique Crunch: This targets the oblique muscles or the side abdominal muscles. Do the same initial position as the basic crunch but prop yourself up leaning more towards the right or left side.
  • Reverse Crunch: This targets the lower belly or the commonplace for fat storage in the abdominals. It has the same initial position as the basic crunch, but lift your knees towards your chest and squeeze tight. This creates tension in the lower abdominal muscles.

2. Simple cardio routine

Another way to improve your cardiovascular strength and blood flow before the surgery is by incorporating several cardio workouts. You can pick any mild-moderate cardio workout of your choice such as jogging, running on a treadmill or doing aerobic activities such as jumping jacks, jump ropes, or running in place. If you are the type who easily gets bored, you can do fun aerobic activities such as Zumba, Cardio kickboxing or mixed martial arts.

3. Squats

Squats are a multifunctional workout routine you can add to your pre-surgery exercise list. Squats can target many body parts including the legs, thighs, butt and even the abdominals. Start by having your feet shoulder length apart and do slow and controlled squat movements. Do not make your knees exceed your toes to prevent injuries. You can experiment with different intensities such as speeding up your squats or holding some weights to challenge yourself as well.

4. Push-ups

Push-ups are focused on the chest and arms area. If you are undergoing a procedure that involves arm fat reduction or breast augmentation, performing pushups are an ideal way to form a good shape in that area. As a beginner, you can start by performing push-ups with your knees down on the ground. As your arm strength improves, you can stop resting your knees and do the regular stance for push-ups.

Doing these workouts will not only help you prepare for your “mommy makeover”, but will also give you long-term health benefits.

Ask Bongo Shares 5 Simple Exercises To Stay Fit After 50

In our current society, staying fit and looking young is fancied by many and with this comes the urge to embrace a fitness program. Those in their fifties, like their younger counterparts, are also lacing up their sneakers to face the gym, but there are things they are not told quite often about the types of exercises they should embrace.

This is where the guidance of fitness experts like comes in handy to help them make the right choices. These experts highlight some of the exercises that people in their 50s should focus on because there have been cases of disc raptures arising from hardcore workouts that are not ideal for people in this age bracket.

1. Strength training

As one grows older, muscles shrink and thereby lose their ability to contract. This could be changed by focusing on strength training, which effectively regulates glucose metabolism and burns facts that could be accumulating to risky levels. To achieve this, exercises like pushups come in handy (for a beginner it is advisable to begin doing the pushups against a wall as it could prove challenging at first).

A resistance band also offers a perfect way to go about strength training, and most importantly one could use triceps and biceps extensions to achieve this. If you are looking to strengthen many muscles at the same time, you could do well with modified squats as well as lunges. Regardless of the exercise option you choose, you need to spare at least 24 hours between consequent training sessions to ensure your muscles bounce back, which prevents injuries.

2. Flexibility exercises

As a human being ages, the body loses flexibility and if this is left to go on unregulated one could have to deal with severe pain later. At 50 years or more, you need to consider including flexibility training in your exercise schedule. Flexibility exercises include regular stretching and this could be useful even when performed for as little as 10 minutes every day.

What you need to focus on is stretching the calf muscles and hamstrings and before you begin your day you could do some head circles to give your neck some good stretches. While in the shower, twist your hips to and your upper body gently ensuring you don’t introduce any pain.

3. Training for balance

Loss of balance is another problem adults aged 50 or more suffer and this is an issue that comes as a result of aging and the body getting exhausted with age. You could save yourself from falling or sustaining injuries due to accidents by performing balance exercises. This is simple as you only need yourself to do. You could train yourself by standing on one leg for about a minute then switching to the other, and this effectively strengthens your balancing system. Do this every day and you will improve your fitness within a short duration.

4. Cardio exercises

Again, not all cardio exercises are ideal for adults aged more than 50 years. If your objective is to get a full body workout, then cardio exercises are your perfect choice. Some of the recommended exercises you could embrace include swimming, walking, biking and running. You don’t need an hour to do this as 10 minutes seriously conducted will give you good results if you stick to your routine. These exercises must be performed moderately as the body at this age does not need heavy exercises that could lead to injuries.

5. Exercises for upper torso

It’s often common to see people get rid of abs as they grow older, and this leads to a bad back. Failure to support the torso could deteriorate your health and so you need to also focus on exercises that help you build a stronger upper torso. Abdominal exercises performed for few minutes will give the best results.

The suggestions you have in this case include reverse curl whereby you pull your knees towards your body while lying on your back. You can hold on for several minutes before releasing. Also don’t do full sit-ups as they could do some harm. It is advisable to rather do crunches where you only position your back against the floor then move up gently without making a right angle.

Do you need more exercises to stay fit after 50? If so, Ask Bongo? With Ask Bongo, you ask a question and it will provide you with a variety of exercises that you can do.

Marty Stallone Shares 7 Tips for to Bulk Up During Football Offseason

Marty Stallone is a leader in the workout industry. Below, he shares his seven best tips on how to bulk up during the football offseason.

#1 Eating carbs and proteins are very important to becoming fit for football season. The high importance of protein is that it gives your body the valuable amino acids to create muscle. Muscle is very important for the game of football as everyone knows. You must be very strong in order to play if you want to be successful. Carbs help build your body up as well as they store extra energy that can be used later. 

#2 Drinking lots of water is key. Your body is composed of mainly water, so why shouldn’t you fill it with as much as possible? Drinking too much water can be harmful however if you have a bladder problem or any other health issues. Drinking water is very important for the growth of your muscle and both missed because it helps to keep everything in order. Not only is it good for biking up but it is also very good for other aspects of being healthy as well.

#3 Rest is probably the most under looked aspect of getting bulky. Making sure your body has enough rest is very important to getting bigger. Some people don’t know this fact because they believed everything revolves around weight lifting. The thing is if you lift too much that you can actually get smaller! If you don’t follow a proper diet and resting schedule scheduling your body to rest on time is very vital to becoming the bulkiest you can be.

#4 It goes without saying that lifting weights is key to gaining muscle mass. It seems the to go half go hand-in-hand if you lift more you will gain more. No pain no gain, as the saying goes.

#5 Proper training techniques are believed to be the most important for each individual athlete. Training consists of more of weight lifting when it comes to getting bulky. If you want to lose weight you eat less and do more cardio exercises which help to burn fat and other excess weight that you don’t want in order to keep your boat in this you must minimize cardio activity and increase weight lifting activity.

#6 Work out you biggest muscle groups is good to becoming bulky as well. Your legs, arms, chest and back should be the most focused parts of your body. If you make these four parts of your body as bulky as possible. Your entire body would look big that is because these are the four main parts of your body. Once you complete the task of lifting as much as you can with the four parts you will definitely be very bulky. If you start off lifting a hundred pounds and you’ve never lifted weight in your life you could easily double that amount by the time you have finished. Months may go by before you see your maximum potential but you will definitely see results within the first couple of weeks. It’s easy to make mistakes when you first start lifting, so Marty Stallone suggests seeking out experts and doing your research before you begin.

#7 Making sure you have different workout techniques is very vital to making sure that you get very bulky. Being bulky is easier if it was just doing the same thing every day. However, you must do different things to make sure every muscle is worked out. Staying in the gym at least every other day is very good to get bulky it’s not staying a long time as it is more of doing correct workouts to get bulky. They are many readily available resources like fitness magazines, that demonstrate techniques and ways to achieve this on your spare time. Marty Stallone recommends following directions intently to reach your maximum results.