Category: FITNESS & RUNNING

TIPS FOR SETTING UP A HOME GYM

A home gym set-up is a convenient and easy way to stay fit and healthy.

Popular cardio machines to have at home include treadmills, exercise bikes, ellipticals and rowers. Cardio equipment is used to burn fat and improve your cardiovascular ability. Treadmills are good for people who like running and walking, while exercise bikes, ellipticals and rowers are good for those who prefer low impact exercise.

Resistance training builds and strengthens muscles and can be done in several ways. Weight training machines are good but there are other options if you have space or budget restrictions. Excellent options for resistance training include using resistance bands and resistance tubes.

Good equipment for weight training includes items such as barbells, dumbbells, kettlebells and weight benches.

Boxing can be an full-body workout in itself. Consider investing in a boxing bag and some boxing gloves. Breaking up your normal workout program with some boxing is guaranteed to make any workout more fun. You could also try partner-work with a family member using a glove and mitt combo.

Some miscellaneous items should also be considered when creating a home gym. Consider buying a gym mat or yoga mat for stretching and floor-based exercises. You might also consider a stability ball for abdominal work. A heart rate monitor is helpful to track your cardiovascular workouts.

Finally, it’s good to use a foam roller before and/or after a workout, to help relieve muscle tightness and soreness, and increase your joint range of motion.

Visit us online to see our range of fitness products, or visit us at Moorabbin, Kilsyth or Northcote for expert advice from our fitness staff. If you are not able to get to a store, please phone your nearest store for advice… we’re here to help!

CORE BLASTER

At-home workout #1

Program put together by GET GOING PT

This exercise program is designed to stimulate all areas of your core in one single 30 minute circuit. Increase or decrease the number of reps to tailor toward your fitness level. A solid wall is recommended for this program.

Equipment needed:

1x medicine ball – 3kg for beginners or 5kg for advanced

1x light dumbbell – 3kg for beginners or 6kg for advanced

1x heavier dumbbell – 5kg for beginners or 8kg for advanced

1x fit ball

1x ab wheel

Gym mat or yoga mat

20 second rests between sets | 1 minute breaks between each round | 3-5 rounds

Exercises:

Dumbbell single leg toe touch – 10 reps each side —
Holding the dumbbell and standing on a single leg, slowly hinge from the hip and reach down to the toes (or as low as you can) without rounding your spine. Wearing running shoes with good support is recommended.

Fit ball trunk extension — 20 reps each side —
Lie face down with stomach on the fit ball and feet fixed on the wall for stability. With moderate and controlled movement, hinging primarily from the hip, lift your chest up then lower all the way back down.

Medicine ball Russian twists – 50 reps –

While holding a crunch position ¾ of the way up, rotate your trunk from one side to the other, placing the ball beside you on each rotation. Repeat for 50 reps. For a deeper burn, keep the feet elevated off the floor.

Dumbbell side bends – 20 reps each side –

Standing in an upright position hold onto one dumbbell, with the other hand free. Bend sideways toward the free hand reaching down toward the side of the knee. Work your way back to an upright position.

Ab wheel rollout – 10 reps —

While grasping the roller, start on your hands and knees and slowly roll the ab wheel forward as far as you can while keeping you back straight, then roll the ab wheel back toward your knees.

Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.

TOTAL BODY BURNER

At-home workout #2

Program put together by GET GOING PT

This program is designed to test your fitness in all facets, while boosting your metabolism and promoting an all-round toned physique. Increase or decrease the number of reps to tailor toward your fitness level. A tree or pillar can be used as an anchor for the resistance tube set.

Equipment needed:

1x kettlebell – 8kg for beginners – 16kg for advanced

1x resistance tube set

2x dumbbells – 4kg for beginners – 8kg for advanced

1x gym mat

20 second rests between sets | 1 minute breaks between each round | 3-5 rounds

Exercises:

Kettlebell squat to shoulder press – 20 reps —

Stand with your feet hip-width apart. Hold the kettlebell with both hands by the handle in front of your chest. Squat down with a straight back. Push the kettlebell overhead while extending the knees.

Kettlebell upright row with squat hold – 20 reps —

Hold a squat stance while holding the kettlebell with both hands by the handle in front of your hip. Pull the kettlebell up to the chest height while raising the elbows to shoulder height.

Resistance tube pulls – 30 reps —

Anchor the resistance tube around a tree or pillar. Stand with your feet hip-width apart facing the anchor with knees slightly bent and pull the tubes with both hands while retracting the shoulder blades.

Resistance tube pushes – 30 reps –

Anchor the resistance tube around a tree or pillar. Face away from the anchor, holding onto the resistance tube handles. Stand with one leg in front of the other with knees slightly bent and push the tubes with both hands.

Dumbbell renegade rows – 40 reps —

Get into position as if you were doing a push-up on your knees or toes. Position the two dumbbells on the floor, shoulder-width apart. Hold onto the dumbbells and row one at a time while keeping your chest facing toward the floor by activating your core.

Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.

PARTNER TRAINING FOR FAMILIES

At-home workout #3

Program put together by GET GOING PT

This program is designed to work in pairs, to work together and motivate each other. Anyone at almost any fitness level can follow. The difficulty of this exercise program will depend on how hard you push. This program is great for families (yep, even the kids!)

Equipment

2x skipping ropes

1x aerobic step

1x pair boxing gloves

1x pair focus pads

2x gym mats

30 second rests between sets | 1 minute breaks between each round | 2-4 rounds

Exercises:

Boxing – 1 minute for each partner —

Do one round of boxing each with one partner pushing and the other partner working the focus pads. Adults, go easy on your kids when punching!

1 minute of aerobic steps

Working as a pair, taking one step up and down then your trainer partner to complete a rep straight after. Try to get a good rhythm together! Hold onto some dumbbells or other weights to increase the intensity.

1 minute of skipping

Work at your own pace. Consider spicing things up using different variations like reverse, doubles or scissors if you’re capable.

1 minute of push-ups with high fives

Both taking a gym mat and facing one another, complete as many push-ups (on the knees or feet) as you can. Slip in a little high five at the top end of the movement!

Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.

WHAT IS COMPRESSION WEAR

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What is the point of compression wear?

Compression wear is the best to wear when engaging in demanding physical activity. It helps boost circulation – resulting in more oxygen being transported to the active muscles, helping to improve performance. Compression wear can also help to reduce muscle fatigue. Compression wear is lightweight, breathable and body firming, making it ideal for both low and high impact training, competition as well as recovery.

How does compression wear work?

Compression wear works through the use of strategically placed panels. These panels wrap and support the major muscles being used in physical activity. Compression wear helps to reduce vibration and fatigue in the muscles. It can also help to keep you feeling dry, as the material is designed to wick moisture away from the skin. Many high-end compression brands contain a 50+ UV protection, making it perfect to wear all year round.

How does compression wear fit?

Most compression brands determine size using the BMI index, weight and height. Compression wear should be quite tight to work effectively.

At Sportsmart we stock compression tights, tops, shorts and socks. We also offer both normal compression and thermal compression – perfect for winter.

Choose from our extensive range of Men’s, Women’s and Junior compression, from brands including 2XU, Skins, Champion Performax and Mitre.

Skins have come out with the Skins ‘Team’ range which is a more affordable price range with the same high quality they have always produced.

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KID’S

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WOMEN’S

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MEN’S

What causes a stitch when exercising?

Having just completed Connor’s Run on the weekend, I experienced that all too familiar burning pain in the side of your abdomen that signals a stitch. It makes any runner want to stop in their tracks until that pain subsides. So, I decided to do some research to understand what causes this familiar pain and the best way to prevent it from happening in the first place.

What is a stitch?

Basically, a stitch occurs when there is a reduction in blood flow to the diaphragm. There is no definite reason as to why this occurs. Theories suggest it is caused by pressure from the legs on to the diaphragm from below, in addition to quick breathing putting on pressure from above, resulting in the muscle pinching and cutting off the blood and oxygen supply.

How can you prevent a stitch?

1. Stay hydrated: Ensure you are well hydrated in the 12 hours before exercising.

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2. Don’t eat too much food or sugar: Avoid large quantities of food in the 2 hours prior to exercising. Also stay away from sugary drinks and lollies.

3. Deep breaths: Most runners swear by deep, steady breathing to help avoid a stitch. If this doesn’t help, try slowing your pace and reducing intensity until the sensation subsides.

See a doctor if you experience persistent pain following exercise.

5 REASONS WHY KIDS SHOULD PLAY SPORT

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At Sportsmart, we are passionate about kids’ participation in sport. Here are some of the benefits:

  1. Sport improves physical health.
  • Participation in sport at any age promotes health and wellness. Instilling this philosophy in children is the best way to promote health and wellness not only when they are young but for the rest of their lives. Learning these habits as a kid makes it easier to maintain as we get older.
  1. Sport increases self-esteem and confidence.
  • Playing sport helps to establish a healthy self-esteem and can boost confidence. Seeing the results of practice pay off on match days, and the positive reinforcement and encouragement from parents, coaches and teammates, will improve a child’s self-esteem and confidence in their abilities.
  1. Sport encourages teamwork, communication and leadership skills.
  • Team sports require teamwork, communication and leadership: three important criteria that an adult is required to be able to demonstrate when going for any job. Learning these skills as a child provides a great base for future success.
  1. Sport is a good way to relieve stress.
  • Physical activity produces endorphins, which make you happy. Sport is a great outlet for stress relief, and to reduce the effects of negative emotions.
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  • The biggest reason for kids to engage in sport is simply because it is FUN! So get out there and get your children involved in sport!

Benefits of using an Elliptical machine

Ellipticals are becoming increasingly popular as the gym equipment of choice for many. When it comes to your workout, how do ellipticals differ from treadmills?

  1. Less impact on the joints

In comparison to running (high-impact), an elliptical is a lot softer on your joints (impact free), making it the perfect exercise machine if you have joint problems. The low impact exercise also helps with recovery times.

  1. Works the whole body

The arm motion on an elliptical machine gives a quality upper body workout while simultaneously providing a lower body workout and an overall cardiovascular workout. The elliptical saves you time by working all these muscle groups at once.

  1. Increase your cardio fitness

The elliptical machine is believed to be one of the most effective machines for increasing cardiovascular fitness. Improved cardiovascular health leads to other benefits such as better quality sleep, increased alertness, and faster metabolism.

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If you want to work out at home this winter, investing in an elliptical machine is a great option. Check out our range of Ellipticals in-store and online NOW.

20 Minute Kettlebell Workout

 

After a long day at work we all suffer that internal debate… ‘should I go to the gym or just stay warm and curl up and watch Netflix?’

Bustamove’s Personal Trainer, Michael, has put together a 20 minute home workout. So, stay warm, watch Netflix and workout, all at once, within the comfort of your home!

20 Minute Kettlebell Workout

Perform both exercises in Circuit A for 45 seconds with a 15 second rest in between each exercise. Do 3 sets. Repeat for Circuit B and C.

Circuit A: (1) Kettlebell Squat and Press, (2) Plank

Circuit B: (1) Kettlebell Split Squat (lunge), (2) Crunches

Circuit C: (1) Kettlebell Sumo Squat + high pull, (2) Push ups

TIPS:

  1. Count how many repetitions of the first set you do in each circuit and try beat that for the second and third set!
  2. Increase kettlebell weight every time you do the workout!

All you need is a kettlebell, buy yours today at SPORTSMART

Good luck!

Michael Farnham

Bustamove Personal Trainer