Hitting a punching bag can be a way to improve self-defence tactics, compliment an exercise routine or practice for a sport such as boxing or wrestling. Correctly hitting a punching bag will improve your physical fitness, but if your form is incorrect, hitting a punching bag can lead to injury. A heavy bag weighs between 40 to 100 lbs and hangs from the ceiling or a stand. It is important to learn the proper form before starting to work out using a punching bag.

Protect your hands by putting on boxing gloves. For additional support and protection, tape your knuckles and wrists before putting on gloves. Failing to wear gloves could easily result in injury. Warm up for 10 to 15 minutes before beginning your routine. Stretch for a few minutes and start to work up a sweat by jumping rope or running in place.

Practice the proper stance before hitting the bag. Stand on the balls of your feet; do not stand flat footed. Keep your knees bent so you are easily mobile and you have a lower centre of gravity. Keep your hands in front of your face with your fists clenched.

Hit the bag rather than push it. Many amateurs try to take a big swing to hit the bag hard. This results in poor form and low power. The power comes from your shoulder. The resting position for your right hand is by your right cheek. To properly throw a right hand punch, step toward the bag. Extend your arm while rotating your wrist so that your knuckles are facing the bag and punch from your shoulder by rotating your body toward the left. You will know if you punched the bag correctly if the bag ‘snaps’. If you use incorrect form and push the bag, the bag will swing and the chains will stay perfectly straight. Once you punch the bag, immediately bring your arm back to its resting position in front of your face.

Develop a routine using both hands. For right-handed people, punching with the left hand is awkward and takes much more practice to develop a powerful left-hand jab than a right hand jab. Remember to develop both arms equally so you do not have a weakness.

Jogging is considered one of the most effective aerobic exercises and is invaluable for maintaining overall health. Jogging involves more attention to the proper techniques than most people realise. Lack of knowledge about the correct methods of jogging very often leads to injuries. In fact, any pain in the hips, back or legs indicates that you are jogging incorrectly.

Poor jogging technique may increase strain on the muscles and the body while at the same time reducing speed levels. This makes it important to pay attention to the proper way of jogging to maximise its benefits.

Jogging has many benefits. It helps burn calories, strengthens the cardiovascular system, prevents weight gain and keeps the individual healthy overall. Also, it’s fun and relieves stress.

Comfortable cotton clothing helps the pores breathe as opposed to synthetic wear which will make the jogger sweat. The shoes play the most important part. Specifically designed well-cushioned running shoes must be worn to provide good shock absorption capability. This will minimise the impact on the knees and other joints. At Sportsmart, we stock a variety of running apparel as well as a wide range of running shoes. Visit our stores to check out our range or visit our website.

Grass surfaces should be chosen over tarmac surfaces for jogging as grass provides much greater shock absorption. Tarmac is a hard surface and may result in impact to the knees and joints.

When jogging keep the back straight. The head and back should be aligned in a straight line. Keep the abdomen tight. Take care to land on mid-foot so the entire foot rolls from heals to toe. Keep your strides natural to feel comfortable and avoid taking long strides as this will make you tired fast. Keep your shoulders relaxed and keep the upper body pointing straight. Swing your arms to add intensity to the routine and avoid lifting your knees too high as this will avoid wasting energy and bouncing. Warm up with a brisk walk before jogging if you are a beginner.

There are many exercise and fitness options available which makes it difficult to find one that is effective for beginners. Spin bikes are a good option. Spinning involves riding a stationary bike in various standing or seated positions while increasing or decreasing the resistance level in order to create a vigorous workout. While spinning is commonly done in a group setting as part of a class, it can be just as easily done from the comfort of your own home with a personal stationary bike.

Like most stationary bikes, spinning bikes have the advantage of being indoors and unaffected by weather. That advantage means they are an option in winter as well as for people who live in colder climates. Additionally, if you decide to take a spinning class an instructor can be a motivating factor to help you achieve your fitness goals. Or if you choose to purchase a spinning bike for your home, you have the convenience of being able to work out on your own schedule in a place that is comfortable for you.

Unlike other workouts, getting started with a spin bike is something that nearly everyone can do. There is no need to worry about balance or staying upright on two wheels, it is even easier than riding a real bicycle. With a tension knob or level that can create a wide range of resistances, the bike can be set to suit levels from beginners to advanced.

Spinning bikes are built to have a greater resemblance to road bikes. This construction gives riders a wider variation of workout options compared to other stationary bikes. By being able to stand up and climb or lean forward and sprint, riders can isolate different muscle groups that are sometimes neglected when using a stationary bike.

A spinning bike also allows you to change the workout routine. Most road riders tend to follow similar paths, making for the same workout on a regular basis. By being able to change resistance and body position a rider on a spinning bike can prevent their workout from ever being the same.

The real purpose behind getting on a spin bike is to see results in your health and fitness. Cycling is a low impact workout that burns fat, builds lean muscle and improves cardiovascular function. Spinning also works muscles in the back, lower trunk and hips that aid stabilisation and help improve posture.

Exercise balls are often used in physical therapy, exercise and during athletic training. When exercising using a ball, your body has to maintain balance and proper structure. The instability of the ball forces the body to work harder and engage more muscle. There are a variety of exercises that can be done using an exercise ball such as abs, legs and core workouts.

Start by warming up by stretching your muscles before you begin your exercise routine. This will help avoid injury to your body. Begin by stretching out your neck, shoulders, arms, legs and core.

Work out the upper body muscle groups such as triceps, biceps and shoulders. Push ups and planks are good for the upper body as well as the core. They firm up your upper body muscles while engaging your stomach. Begin with 8-10 reps for each exercise group.

Work out your lower body, including leg muscles, with the exercise ball. Lower body ball exercises to consider are ball squats, ball twisting lunges and bent knee bridges. Throughout the exercises balance is important in order to support the body and remain steady.

Exercise your abdominal muscles with the ball to help improve stability and strength. Exercises using the ball targets your abs while also engaging other body muscles. There are several exercises to consider for this area such as ball crunches, ball scissors and oblique curls.

Cool down after ball exercises to allow the body to relax. Complete another set of stretches to help return the heart beat to normal. Stretches should last about five to seven minutes.

Sportsmart has a variety of exercise balls to choose from, you can visit our stores to view our range and get expert advice from our fitness staff when selecting an exercise ball.

If you want to stay healthy and avoid injury it is important to exercise safely. Here are some tips to help you stay safe and injury-free:

Stop if it hurts: Stop the activity immediately and seek medical advice if you feel discomfort or pain, become extremely breathless or develop an irregular heartbeat.

Warm up and cool down: Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.

Pace yourself: Training too hard or too fast can cause injury. Have at least one recovery day each week to rest. Working through any pain will cause more damage.

Mix it up: Try other sports and exercises to reduce the risk of overtraining.

Strap or tape: If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist to obtain a program to strengthen the injured area and get advice on proper taping technique.

Stay hydrated: You can lose around one and a half litres of fluid of every hour of exercise, so drink water before, during and after a session.

Be weather aware: Take it easier in hot weather and wear clothing and sunscreen to protect you from the elements.

Do it right: Get the technique right, as improper form or technique can cause injury.

Check the gear: Make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety.

Be sensible: Especially at night or in secluded areas. Take a friend with you and stick to well lit areas and wear bright or light reflective clothing so drivers can see you.

It is common for many people to use social media as a tool to search for businesses and services. Using social media as a personal trainer can help you grow your personal training business. Social media cannot replace human contact, however it can provide you with a platform to communicate and share ideas.

As a personal trainer, you will be able to communicate with existing clients and connect with other personal trainers and mentors to share ideas and stay motivated. Plan a social media strategy, set objectives and goals such as:

1. Engage with your current clients: create a group and start a conversation that will allow people to communicate with you. Post regular messages or even start your own blog to motivate your clients.
2. Attract new clients: Send out e-newsletters, offer free seminars to new clients or offer special deals and competitions to entice new clients to try your service.

You can also use social media to stay in touch with other people in the fitness industry. You can share ideas with colleagues by joining fitness related groups.

If you are a personal trainer, check out our ClubPT program which is designed especially for personal trainers. It’s free to join and offers many benefits. Click here to visit the website for more information.

Heart rate monitors are helpful for both athletes and exercisers looking to improve fitness. Keeping the heart rate at an appropriate training zone is the key to tracking and improving fitness levels, a heart rate monitor can do this. Most models are simple and consist of a chest strap and watch that are easy to put on during your workouts.

When trying to wear a heart rate monitor, start by determining the front of the chest strap. This is usually a hard plastic versus the back of the strap which is usually made of an elastic material.

Slightly dampen the sensors on the back of the front of the chest strap by wiping it with a damp cloth. This will allow for a stronger connection for the heart rate reading.

Remove your shirt and align the front and middle of the chest strap directly in the middle of your chest just under the breast plate.

Ensure that the hard plastic portion of the plate is resting directly against the skin.

Wrap the back of the strap, or the elastic portion around your back and secure it on the other side or wherever the clasp buckle may reside. It should be like wearing a belt around your lower chest.

Secure the strap and adjust it so that it fits snugly against the body and will stay in place during your exercise. Move around and jump up and down to ensure it doesn’t shift.

Bring the wrist watch portion of the monitor in range with the front of the chest strap and allow it to register the heartbeat and set any other controls according to the instructions of your specific model.

Place the watch on either wrist so that it is in a comfortable position for you. Begin your workout and track your heart rate.

Sportsmart stocks a variety of heart rate monitors. You can view our heart rate monitors online or visit the fitness department of our stores to see our range and get expert advice from our fitness staff.

Some individuals need the help, education and motivation that a personal trainer can provide. If you know that you train better when you have the guidance of an expert to encourage you, you should consider enlisting the assistance of a personal trainer. Keep the following factors in mind when searching for a personal trainer that will best match with your needs.

1. 1.       Don’t be afraid to ask questions – How do I burn stomach fat? Will I tone up in time for summer? No matter what fitness-related question you have, your trainer should be able to help you. Even if they do not know the answer off the top of their head, they should have access to the information that you need and be able to explain it in a way that makes it easy for you to understand.
2. 2.       Ask about training and certificates – Find out what classes your trainer took to earn their certification. You can find information about the certification that your trainer has by looking it up online. If you have a specific need such as strength training or weight loss you should seek a trainer that specialises in the area you want to improve.
3. 3.       Decide your budget in advance – Determine what you are willing to spend on personal trainer costs before you begin. Take advantage of any introductory offers or trial sessions that are available. Many trainers offer free consultations or a free initial session so you can get to know each other.
4. 4.       Match your personalities – Personality is often overlooked when seeking a personal trainer. You will be spending time in a close setting with this individual so it is important that you feel comfortable around them. You are more likely to have success with a trainer who matches your personality and work out style.
5. 5.       Find a convenient location – If you have a home gym, you might want to find a personal trainer who is willing to come to your home to train you. Otherwise your local gym is a good place to start. If you already have a gym membership, ask the gym staff about personal training and if they have a recommendation.

Boxing classes have been offered by gyms for sometime now and many people find that they look and feel great after participating in this workout on a regular basis. Your arms and legs become stronger and more defined and your body becomes much more lean.

The top ten reasons why you should join a fitness class are:

1. Gain confidence – as you get more fit and stronger your confidence will increase.
2. Learn self defence techniques – some boxing classes teach you self defence moves and techniques you can use in case of an emergency.
3. Get competitive – Go to a boxing class with a friend, set goals and keep each other motivated.
4. Meet new people – as you get to know people in your boxing class, you will enjoy it more.
5. Lose weight – burn heaps of calories
6. Get toned arms, legs and body – punches and kicks will help you tone up.
7. Get more energy as your fitness levels increase – heart pumping exercises will increase your fitness levels and overall health.
8. Improve mental focus – as your punches and kicks become more accurate, your mental focus will become sharper.
9. Emotional benefits – channel your negative emotions in a positive way.
10. Get increased flexibility and quicker reflexes – as long as you are stretching and doing your warm up and warm down routine then your body will become more lithe and flexible.

Skipping ropes aren’t just for kids, they can be a great addition to your workout routine. They can help you build balance, speed, agility, coordination all while you lose weight. Using a skipping rope for just ten minutes gives you an intense cardio workout. It burns calories quickly and if you do it regularly will increase your fitness levels. Many top athletes use skipping as part of their exercise regime, boxers in particular.

Skipping ropes are cheap. Sportsmart stocks a variety of skipping ropes ranging in price from $7 – $40 and features. Skipping ropes are probably the cheapest piece of exercise equipment you will buy.

You can skip anywhere whether it is outside or inside, it really doesn’t matter. The best surface for skipping is hardwood or very thin carpet, but really any hard surface will do. You could even do it in front of the TV.

Skipping burns lots of calories in a short amount of time. Just ten minutes of jumping burns about the same number of calories as if you went jogging for half an hour. If you are short on time, this is a great workout for you.

Skipping is also fun, you can set challenges for yourself i.e. see how many jumps you can do in a minute or how many in a row without messing up. To make sure you are jumping correctly, check that you are holding the handles with a firm grip and your elbows are close to your stride. Keep your torso relaxed and gaze straight ahead. This will help maintain your balance. When turning the rope, make small circles with your wrists. Make sure you’re not jumping too high, the rope should lightly skim the ground.

It might take a while to get into the swing of the skipping rope but the trick is to keep doing it in short bursts regularly to build up your endurance. Warm up before you start by jogging for five minutes. Then jump at your own pace, even five minutes of jumping a couple of times a week is a good start.