Category: Fitness

5 Best Pregnancy Workouts | Choose fitness

If you are looking for the best pregnancy workout, let’s start with this: Congratulations! Bringing a whole new life to the world is an incredibly special experience.

While your body is already working hard for your baby to grow, challenging your body through regular exercise during your pregnancy can actually lead to an easier and healthier pregnancy.1 Training your strength for light pregnancy exercises and changing intense physical activity can keep you on track with your fitness goals while keeping your body running smoothly.

Whether you join a low-impact exercise class or opt out for aerobic exercise, you can still find a prenatal workout to keep your body active. If you are interested in learning about the best prenatal workouts and creating a new exercise routine, keep reading. In this guide, we share our top five best pregnancy workouts as well as important safety tips.

Swimming # 1

If you are already pregnant, you know how harmful it can be to your body. Your legs and ankles become swollen, and your joints and ligaments relax, among other physical changes. This is what makes swimming the ideal pregnancy workout. A low impact exercise like swimming is great for working out without putting too much pressure on your body.

With a fresh dip in the pool, you can benefit from therapeutic movements without putting any pressure on your legs, ankles, back or joints.

At the very least, you will feel like yourself and get a great workout. At most, you will relieve your nausea and sciatica.

However, there are a few things to keep in mind before you go swimming:

  • Take extreme care of the glamorous surfaces around the pool.
  • Never scuba dive while pregnant.
  • Avoid jumping or diving in the pool, as the effect is risky. Instead, go to the steps or use the ladder.

# 2. Walking

Walking on this list is the most readily available form of exercise. You can do this practically anywhere — even above and below the hospital hallway after your delivery. In other words, walking during your pregnancy is an acceptable workout, from the beginning of pregnancy until you give birth.

Walking is also an easy way for pregnant people (one and a half hours / five days a week) to meet the CDC’s recommended amount of exercise.2 Also, the benefits are numerous:

  • Relief from pregnancy symptoms Like constipation and back pain
  • The risk of complications such as preeclampsia and pre-diabetes is low
  • Good sleep
  • Higher endorphin levels

# 3. Indoor cycling

Cycling outside is not the safest workout for a pregnant person. In fact, any type of exercise that relies on balance can be risky, especially when falling means affecting the sidewalk or sidewalk. Fortunately, gearheads can still fix them while pregnant. As long as you keep an eye on the intensity of the routine, indoor cycling can serve as a great pregnancy workout.

If you are interested in indoor cycling, here are some things to consider:

  • Experience – Starting your pregnancy is not the best time to start a cycling routine. This workout is for experienced cyclists and spinners.
  • Posture You will want to sit up straight during your bike session. Adjust the handlebars to accommodate this posture and prevent pressure on your lower back.
  • Intensity If you are in a class setting, let your instructor know that you are pregnant at the beginning of the class. During class, sit on the bike – standing up for a pregnancy workout is very intense. Also, be sure to pay close attention to your heart rate and how your body feels, taking as many breaks as you need.

Simple, Beginner-friendly class A smart choice for a low-risk cycling workout during your pregnancy.

# 4. At the bar

If you need physical activity that does not include walking or swimming, a great prenatal workout at the bar. Strengthening your core, pelvic floor muscles, glutes and legs is a great way to exercise during pregnancy. These areas need to be strong and capable of carrying the baby’s extra weight and managing the delivery pressure better as you get closer to your due date.

The bar part of a ballet class is entirely focused on this area. This is done while holding a long railing, which eliminates any concerns about balance. Most Dedicated bar class Exclude the airborne aspects of ballet but check in with your instructor regardless. They can also help you find pregnancy-friendly combinations for the sometimes risky steps.

# 5. Weight lifting

Weight training is an endless customizable way to workout, making it a fantastic form of exercise for pregnant women. If you want to maintain muscle tone during your pregnancy, try a consistent weight lifting routine.

As a general rule, you will want to use lighter weights than before. You can build up to prevent losing by adding more repetitions to your routine. Consider talking to a personal trainer about your personalized weight training method.

Stay safe during your pregnancy workout

Before starting or changing your exercise routine during pregnancy, it is important to consult your doctor. The relative safety of different activities may vary depending on your unique body and previous experience. Although pregnancy exercises are important, certain exercises should be avoided to avoid complications of pregnancy and straining your body.

Regardless of your body and experience, here are some hard and fast rules to follow:

  • Avoid any activity that could lead to bad fall or rough communication.
  • Do not exercise in hot environment.
  • Avoid lying on your back, especially after your pregnancy.

Don’t forget that a first trimester pregnancy workout will look different from your second trimester and third trimester as your pregnancy progresses. Keep in touch with your healthcare team regularly, and don’t be afraid to contact if you have any questions. Follow what feels good and don’t forget to listen to your body signals.

Choose Fitness, Choose U.

No matter where you are during your pregnancy-And Your Fitness Journey-Choose fitness Here for you our gyms provide the comfort, space and facilities you need to make your pregnancy workouts a success. After giving birth, you can continue to exercise after pregnancy to strengthen your pelvic floor muscles, bring your body into shape and keep your fitness going. We even offer a kids club so you can exercise without having to nail a babysitter first.

Take a look at one of our benefits to see the difference between choosing a fitness for yourself. We look forward to seeing you, and your little ones, around!

Source:

  1. What are you expecting? The benefits of exercise during pregnancy. https://www.whattoexpect.com/pregnancy/exercise-benefits
  2. What are you expecting? Walking during pregnancy. https://www.whattoexpect.com/pregnancy/keeping-fit/week-38/walk-it-off.aspx
  3. What are you expecting? The best pregnancy workout and exercise. https://www.whattoexpect.com/pregnancy/exercises-for-pregnant-women

The sun is out, the gun is out! – G&G fitness equipment

Great weapons available for summer

Summer is almost here, and it’s time to show off all the bodies we worked with during the epidemic. And if some of us spend the last few years perfecting our baking skills, that’s fine! Great weapons take just a little thought and effort.

Three general tips

  1. Consistency is the key to physical gain. A daily workout (and a day of rest and recovery) is much better than doing it all at once and taking the risk of injury.

  2. Many of the best hand exercises are also great for the whole body. In general, muscle growth will burn fat faster, help the body function and function, and – yes – make the arm look better.
  3. Variety is a great way to keep workouts fun and there are many exercises that can be done at home that will give the arms a great all round workout.

Tip: Think about movement

The arm is made with the upper arm, with the biceps — or biceps brachii Those of us who want to get technical – front and back with triceps, arms, wrists and hands. When exercising, we want to consider the entire posterior chain – the upper back, shoulders and lats – as well as the arms. With that in mind, think about the movement for an arm workout.

েনCentral movement (holding hands) will work our biceps. Like movement Pull up and chin up Undoubtedly the best upper body resistance exercises, the biceps and the back both work together. Bizarre movements (such as the classic triceps curl on) A home gym) Will work behind the arm. So one would dip a tricep against EglasUses body weight for prevention.

The back movement, like the rowing, will work the biceps and back (see below in the free weight section for a possible exercise). Exercises like push-ups, which can be used to improve the upper arms Push-up barThe whole arm will work, but will notice the triceps as well as the peak and chest area.

Tip: Don’t neglect triceps

Strengthening the triceps adds flexibility, increases the range of motion and reduces our chances of getting injured in general. And the big triceps, of course, also looks big on the arms. We like to make pushups more challenging while balancing our legs Stability ball Time to do them.

পTip: Work with TRX until the pull-up

This is a great way to move on to full chin-up and pull-up Resistance workout like TRX band. TRX stands for “Total Body Resistance Exercise.” TRX allows us to adjust the difficulty level of each exercise by leaning back or changing the position of the legs. Additionally, TRX exercises make it easier to be aware of position and posture, as this affects the difficulty of each exercise. The arm exercises we want to do with TRX include:

  • Tricep Curl: Fix the TRX in a high place on the door frame (for example). Keep the legs shoulder width apart, keep the back straight, and align the upper arms with the trunk. Pull down slowly and carefully, and then use equal care to release back to the starting position.

  • Bicep Carl: Fix the TRX to a lower position and toward the classic pull-up, bicep squeezing motion. Be sure to lower the TRX band as well with the controls.
  • Standing row: Stand upright with the TRX and carefully pull the wires back, feeling the back, biceps and deltoid (shoulder muscles) burn.
  • Wood sawing: It mostly targets the core and shoulders, but also includes the arms. Hook the TRX to about the original height and stand a few feet away. Pull the wires out and up as if waving an ax, holding the core tight, bending the knees as needed. Get back in control.

For all of the above, we prefer to start with a set of 8, then 10, then with a short break between 12 repetitions, before working further.

Tip: Use free weights to get great weapons

With A good set of weights The possibilities are virtually endless. Depending on the desired outcome, there are two ways to go:

  • More reps with lighter weight
  • Low reps with heavy weight

The first option is to give the arms a more toned, colorful look to the slow-twisting muscle fibers. The second will result in much larger muscles.

Broad-armed rows are a great way to work the arms (mostly biceps), upper back and shoulders simultaneously. Stand up, bend your knees slightly and lean forward. Row back and forth with a weight in each hand, with breaks and clenching between the shoulder blades at the top of the row. Slowly return to starting position (count to two in each path, up and down).

Free weights are also particularly good for a variety of bicep curls, including:

  • Hammer Curl: These work better for full biceps than regular curls. They also work on the arm. Hold the weight horizontally, not vertically. Seating will allow for greater control.
  • Inline Hammer Curl: Sit back a Eglas At a bend of 45 degrees, rather than steep. It really breaks the biceps and makes it pop!
  • Combo Move: Lift the weight horizontally (e.g., along, sit, keep the core tight). At the top of the elevator, twist the weights 90 degrees, take a break, and then return to a horizontal position when lowering.

For an easy way to work the triceps with free weights, hold a light weight at the back of the head (at least for starters), bend the elbows. Slowly raise and lower. Three sets of 10, alternately try the weapon and wait for the compliments to roll.

Tip: Be creative with free weights

A bunch Adjustable weight Great for mixing light and heavy weights. For variety, try these exercises:

  • Farmer’s walk: With a heavy weight in each hand – squat down and lift them up and use the legs and glue force to protect the back – walk the length of a hallway, turn and walk backwards. We suggest starting with four to six of these, then take it from there.
  • Goblet squat: Holding a heavy dumbbell with both hands in the form of a cup in the middle level of the chest while squatting while working the core and legs is a great way.

Tip: Don’t forget mobility

This is a good idea Yoga mat Easy, because in addition to keeping the joints flexible, yoga is a great way to strengthen the arm as well as the whole body. Postures like squats, quadrangular pushups and crows are especially beneficial and yoga helps us to stretch and strengthen our often neglected wrists, preventing injury.

We like to add Light weight To look like a Warrior Two – optional added small stalks above and below – to help strengthen the whole arm and joints. Even the lightest weight will soon start to feel too heavy to do it!

Tip: Try the free weights option

Barbells for those who still do not feel comfortable with dumbbells, Swiss barOr a Compound effective trainer Both can help to relax the muscles and give more stability.

Tip: Go to the old school

Use Kettlebell A great way to add variety and difficulty to the curls and other exercises listed above. Kettlebells (a 19th-century Russian workout tool that enjoys resuscitation) have the added difficulty of distributing their mass. We need to constantly re-calibrate their body as we find balance, it works more fully. We recommend starting with individual movements before working up to composite exercises Turkish Get Up.

OrTell the medicine Another classic tool to enjoy a return. We like simple exercises like standing against the wall, raising our hands over our heads and bouncing the medicine ball against the wall, catching and throwing. It will not take long to burn!

The Resistance band Another simple tool we love. We use these to practice as pool-apart: grab the band and hold the arms to the front. Separate these by clenching the back before returning to the center. Try to do ten before the rest.

Tip: Take care of cardio and arms at once

We want to do double duty using our cardio Rowing And Elliptical

These machines work smoothly arms and shoulders, also provide us Doctor-approved Cardio benefits such as better heart health, better joints, less stress and better sleep.

Armed and ready

Stronger, more flexible arms mean we can enjoy more summer, increase our fun time in the water, boxing, rock climbing, even believe it or not, walking (healthy walking, we use our arms to move us forward). .

But the strong arm just doesn’t allow us to be more powerful all-round athletes. They help us with our daily activities like shopping, keeping up with our kids and hugging our loved ones. Don’t forget proper rest and nutrition, but make sure there is plenty of time for summer to come to fruition – all it takes is one Home gym And some healthy sweat!

Developing a Major League mindset with Brandon Gair

CSP Elite Baseball Development Podcast: Creating a Major League Mindset with Brandon Gair

May 3, 2022 at 3:02 am, Eric Cressy

We welcome retired MLB outfielder Brandon Gair to this week’s podcast. Brandon talks about how his true identity as a player was vital to success in the big leagues. He also covers how mental skills training has made a significant difference to him during his baseball career and why training in this field is more important to today’s players. I always loved the effort and passion for the game that Brandon exemplified during his playing career, and this conversation made me a bigger fan of his.

Special thanks to the sponsor of this event, Athletic Greens. Head to http://www.athleticgreens.com/cressey And you get a free 10-pack Athletic Greens travel packet with your first order.

You can follow Brandon on Twitter BrandonGuer And on Instagram @ BGuyer5. Or, visit his website, BrandonGuyer.com.

Sponsor reminder

This episode is for you Athletic Greens. It is an NSF-certified all-in-one superfood supplement containing 75 whole-food source ingredients designed to support your body’s nutritional needs in 5 important areas of health: 1) strength, 2) immunity, 3) intestinal health , 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product every day and recommend it to our athletes. I encourage you to give it a shot – especially with this great offer.

Podcast response

If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

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6 workout classes for beginners

Are you looking for a new way to spice up your gym routine? Do you find your treadmill training a little more challenging, intense, and:We dare say-Fun?

Whether you’re a new gym-goer looking for a way to kickstart your fitness journey or looking for a regular gym buff for a change of pace, a group workout class may be exactly what you need. From a yoga class to a Pilates or HIIT class, you are sure to find a group fitness class for you. But with so many class options, where do you start? What is the best beginner fitness class?

In this guide, we break down the top 6 best workout classes for beginners. Let’s jump in.

# 1 Yoga Class

Starting different group workout classes is yoga. With so many variations, yoga classes are a great place to start for people who are new to group classes. These are part of the strategy and the health benefits are seemingly endless.

In fact, yoga helps improve things like:

  • Flexibility
  • Posture
  • Metabolism
  • Muscle tone

You may have to work up to a certain posture, but with enough practice, you’ll be able to stop the nail before you know the sphinx pose, starting with mastering the dog facing downwards.

Depending on what you like, you can try your hand at vinyasa flow, hot yoga or even gentle yoga.

# 2 Spin class

Do you like cycling, sweating, And Be surrounded by friends? Then a spin class is guaranteed for an ideal beginner workout class.

Benefits of a spin class for beginners include:

  • You can control the level of intensity you work (but don’t be surprised if you try to compete with someone around you).
  • It’s low impact.
  • This workout full-body cardio helps build everything from your core to your leg muscles, releasing endorphins along the way.1

Also, these classes often have high-energy, upbeat music, which only adds inspiration and fun.

# 3 Boot camp class

A boot camp is not just for the military. These types of workout classes can be a great way to simplify interval training and they usually do not require any special equipment to get started.

Boot camp classes may vary depending on the gym you go to, they will usually include a combination of:2

  • Aerobics
  • Plymetrics
  • Callisthenics

These classes can be difficult at times, so knowing your limits and taking breaks when you need to will help ensure that you get the most out of these supercharged workouts.

# 4 Pilates class

With this low-impact workout, the ultimate goal is to strengthen your muscles and at the same time improve your flexibility and posture.

As such, Pilates is very much like yoga. However, although these exercises share similarities, they each offer different benefits. For example, one of the biggest differences from yoga is that Pilates primarily targets your core area.

That said, a Pilates class will still work on other parts of your body, including you:

  • In the back
  • Weapons
  • Hips
  • Inner and outer thighs

Simply put, when choosing a Pilates class, you are in for a low-impact, full-body workout that will make you sweat.3

Class # 5

Want to find a workout class that combines dance, core work, endurance, and breathing techniques? Barre draws elements for full workouts from yoga, pilates and ballet in class that are less intense than traditional cardio or strength training workouts.

But that doesn’t mean that bar-easy-bar classes still provide their own challenging material. In fact, the bar can help with things like:

  • Being in good posture
  • Improves muscle definition
  • Strengthen your core
  • Improve your flexibility
  • Burn calories

Classes usually start with a warm-up, then move on to some exercises aimed at the upper body, such as push-ups and sit-ups. You use your body weight as a deterrent to help keep things low-intensity.

These classes also include the use of a bar, which you can recognize from a dance studio.

# 6 HIIT class

High Intensity Interval Training (HIIT) is meant to push you to your limits and challenge your strength and cardio, but that doesn’t mean newcomers can’t have fun or take advantage. HIIT workouts can help lower blood pressure, improve resting heart rate, stimulate muscle growth, and burn more calories.4

A HIIT workout will push you through an intense period of aerobic exercise, then move on to a shorter recovery period, working your way through the break.

Since this type of workout burns more calories faster than other types of workouts, it is ideal for those who want to lose weight and increase their metabolism.

Go from beginner to expert with Choose Fitness

Whether you are looking for the best workout class for weight loss, strength training, or Pilates class, group exercise is always a fun idea. Even if you never curl dumbbells, use a squat rack, or sweat with a workout class, you still deserve a world-class gym and quality workout class that can take your fitness routine from average to exceptional. A. Choose fitnessWe have all the tools you need and all the fun classes you can ever ask for.

With a community of friendly and inspired gym-passengers, you will always feel at home no matter where you go. Also, we have the largest and most affordable gym you can find.

Regardless of your fitness level or fitness goals, start your journey into the world of new fitness classes through Choose Fitness.

Source:

  1. WebMD. Exercise and depression. https://www.webmd.com/depression/guide/exercise-depression
  2. Trust Spotter. 8 different types of fitness classes are explained. https://trustyspotter.com/blog/types-of-fitness-classes/
  3. Self. 8 Things You Should Know Before Taking a Pilates Class https://www.self.com/story/5-things-to-know-before-you-take-pilates-classes
  4. 24/7 fitness. Top 5 classes for beginners. https://247fitness.co/blog/top-5-classes-for-beginners
  5. Healthline. 7 Benefits of High Intensity Interval Training (HIIT). https://www.healthline.com/nutrition/benefits-of-hiit

How Much Weight Loss? – G&G fitness equipment

At one stage of your weight loss journey – usually, at the beginning – you can imagine how much weight you will actually be able to lose in a week or a month. Then, you can make a guess and make a proper fitness plan at speed. However, instead of focusing on how much you can lose, you need to focus on how much you need to lose.

When you are specifically evaluating your weekly weight loss goals, keep in mind that the plan you use must be safe and lead to consistent results – which can maximize the chances of successful weight loss and maintenance in the long run.Or

Weekly weight loss goal

How fast can I lose weight?

Most medical and nutrition experts agree The goal of weekly weight loss should be one to two pounds Because it indicates that you are losing real fat and not just water.

If your weekly weight loss exceeds the recommended one to two pounds, you may be confused by believing that you are doing well, when in fact you are just losing weight in the water.

In general, water weight loss slows down as you keep pace with your fitness plan. At this point, you may notice that you are losing weight. While this weight loss may reflect actual fat loss, you may lose hope and return to old sitting habits.

Water weight vs. fat loss

Losing more than two pounds a week probably means you are losing water weight. Unhealthy dieting habits depend on limiting your carbohydrates for rapid water weight loss. This leads to poor nutrition and dehydration, both of which lead to inability to concentrate, irritability and lack of energy.

Losing body fat takes time, effort and a choice of healthy nutrition. Instead of focusing on carbohydrate deprivation, you need calorie control to lose fat – consume fewer calories than you burn throughout the day.

Continuous weight loss vs. crash dieting

Consistent weight loss is safe And chronic causes more than crash dieting

  • Over time, this shows how successful your diet and exercise choices are
  • It makes small and slow changes, which does not push your system and is more durable in the long run.
  • This could lead to certain ongoing weekly weight loss in the future

Crash dieting is often considered an unhealthy method of weight loss because it usually involves significant calorie deprivation and extremely strenuous exercise rules.

A balanced healthy diet is the key to sustainable weight loss

Due to the extreme diet as well as exercise, the supervision of a licensed medical specialist or nutritionist is strongly encouraged. Improper crash dieting can lead to health risks — more harmful than continuous weekly weight loss.

Although it may sometimes seem that you have reached the plateau or are not able to reach your destination quickly, remember – “nothing is as easy as it gets.”

Your diet and exercise decisions should be made to help you lose weight not only safely, but consistently. We can all agree that a weight loss plan that results in weight gain in the end is not a plan in the first place.

CSP Elite Baseball Development Podcast: Josiah Gray

CSP Elite Baseball Development Podcast: Josiah Gray

May 13, 2022 at 6:34 am, Eric Cressy

We welcome Washington Nationals pitcher Josiah Gray to this week’s podcast. Josiah trained at Crazy Sports Performance – FL last offseason and impressed me not only as a hard worker but also as a pitcher who really understands his identity and what makes his “unique” success. He was not a highly-acclaimed prospect outside of high school, but turned himself into a second-rounder and, in the end, thanks for his preparation.

Special thanks to the sponsor of this event, Proteus motion. They are changing the way they evaluate and train athletes through their 3D resistance. Head to www.ProteusMotion.com Learn more about this sophisticated technology.

You can follow Josiah on Instagram jojo_gray21.

Sponsor reminder

Proteus motion There is a patented technology that allows us to measure energy for the overwhelming majority of human movement. Proteus software guides trainers through unprecedented performance data and insights through 4-minute physical assessments of users, creating entirely new standards for personalized fitness and physical rehabilitation. All of this is enabled by the complete redesign of resistance training called 3D resistance. The strength and acceleration of training with Proteus’ patented 3D resistance can in many cases be safer, more efficient and more effective than traditional resistance training equipment. I’ve been a big fan of Proteus for the last few years. We have a unit at both the Cresce Sports Performance facilities and have actually helped develop the Cresce Power test for rotating athletes. The information we have gathered from this test is a perfect game changer to help us program our athletes more optimally. In addition, as a training initiative, Proteus’ work has allowed us to train different points on the ball-velocity curve in a rotating pattern in a way that the medical force cannot.

You can learn more about them by listening Episode 106 of the Elite Baseball Development PodcastOr by title www.ProteusMotion.com.

Podcast response

If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign up today for our free baseball newsletter and get instant access to Eric Cressier’s 47-minute presentation on managing overhead athletes!