Category: FITNESS & RUNNING

Understanding Compression Wear

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What is the point of compression clothing?

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.

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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

HOW TO MAKE RUNNING MORE FUN

Want to be a runner but your enthusiasm for putting on your running shoes just isn’t there? Here is a list of ideas to help make the idea of running seem a lot more entertaining.

  1. Create a motivating playlist

Put together a playlist of all your favourite artists and zone out while listening to your favourite tunes.

  1. Introduce yourself to podcasts

Having only recently discovered just how great and amusing podcasts can be, I highly recommend this. Laughing along with Hamish & Andy helps you to forget how exhausted you might be.

  1. Motivate yourself by entering a fun run

I always wanted to be a runner but lacked motivation to get started. Entering my first fun run and raising money for a cause I was passionate about gave me the motivation to get off my couch.

  1. Mix up running routes

Even if you have an interesting and scenic running route, there are benefits to heading off your usual track, so grab a pair of running shoes with good traction and give it a go.

  1. Find yourself a running buddy

Having a friend to run with helps keep you honest and motivated; you don’t want to let them down.

  1. Invest in an activity tracker

Activity trackers are stylish and full of technology. Keeping track of your heart rate, how far you run, downloading workout plans (and much more) right onto your wrist has never been easier thanks to activity trackers like the Garmin Forerunners.