A punching bag can be a tool for boxers looking to train or for anyone looking for a workout. Proper use of both types (the heavy bag and the speed bag) is essential in order to maximise the punching bag’s usefulness.

To begin, make sure both of your hands and wrists are wrapped securely to lessen the impact they will get when they hit the bag. Securing your hands and wrists will also help prevent injuries such as sprains and jammed knuckles. Make sure that the gloves are laced up securely and straps are fastened.

Before actually hitting the bag, learn to move around with it. To move most efficiently, stay on your toes while moving left and right around the bag. The speed bag is more about rhythm and timing on short punches than actual fitness. However, there is a benefit to upper body endurance. For the speed bag, stay slightly bent at the knees.

When working the bag, don’t stand right in front of it and simply throw a punch from the shoulder at it. Technique is very important and it all begins with your posture. A right-handed boxer will stand with their left foot forward with weight slightly on the back foot. This will allow the left hand to be the jab hand, while the stronger hand will throw harder punches such as an uppercut or hook.

Use the speed bag for jab practice. Extend through the bag and alternate your lead foot to try to jab with the other hand. An ideal punch will result in the arm fully extended through the punch when it lands on its target. Use the heavy bag to practice ‘power punches’.

Sportsmart has a variety of punching bags to suit your boxing and fitness needs. You can view our punching bags and boxing equipment online or visit one of our stores to get expert advice from our fitness staff on selecting equipment for your workout needs.

A trampoline can be incorporated into your exercise routine and can actually be beneficial to your health. You wouldn’t think that jumping up and down would actually be considered exercise, but it is. Exercising on a mini trampoline is known as rebounding. You only need to rebound for a short period of time for your body to reap the benefits.

Exercising on a trampoline is considered a low impact exercise which puts less stress on your joints and body than jogging, running and walking.  A mini trampoline is portable and convenient, you can set it up in your house, garage or even office. Exercising on a mini trampoline will increase your blood flow and improve the circulation of fluids in your body. The vertical movement of working out on a mini trampoline will enhance the function of lymph fluid being pumped throughout your body.

There are many health benefits of using a mini trampoline. Rebounding on a mini trampoline will assist in weight loss. It increases your metabolism and allows your body to burn more calories. It also helps prevent cardiovascular disease by lowering your blood pressure and reducing stress. Rebounding will also strengthen and tone muscles and provide you with energy to fight fatigue.

Before you begin exercising on the mini trampoline, try to do a short warm-up. This is especially important if you are a beginner. You can wear athletic training shoes or rebound barefoot. If you choose to not wear shoes, be careful not to injure your feet when you bounce. Start your rebounding routine doing about 10 minutes per day and then gradually increase your time on the mini trampoline as you become more comfortable.

Sportsmart stocks a variety of trampolines in different sizes to suit your fitness needs. View our trampolines online or visit our stores to try them out and get expert advice from our fitness staff on choosing a trampoline to suit you.

Skipping or jumping rope is a common training method used by boxers for cardiovascular purposes. If you have seen any of the Rocky films and wondered why the boxers were skipping it is because skipping builds cardiovascular stamina and improves boxers quickness, agility, hand eye coordination and muscle strength. Many professional boxers even use skipping as a warm up before getting into the ring. Not only is skipping a fun and useful exercise, but it is also cheap. There are three main types of training exercise that boxers use to prepare themselves for a fight:

• Three Minute Intervals: Boxers will use skipping as a way of imitating their time in the ring and therefore building stamina for future fights. To imitate fights, boxers will skip for three minutes straight; they will then have a short break and then repeat for about five to seven times. If you are new to boxing or jump rope training, start out at a lesser time i.e. thirty second intervals and then work your way up to three minutes over time.
• Alternating feet: Many boxers will jump using only one foot and then alternate which foot is on the ground while skipping. This is a more advanced method of skipping. Switching up your feet helps to build muscle in the legs while also improving your footwork, agility and coordination. Try to skip on your right foot for about ten seconds and then switch to the left and repeat.
• Double-unders: Double-unders are a very advanced method of skipping. During a double-under, you turn the rope twice underneath your feet during each jump. Double-unders will help you improve your coordination and enhance leg strength. In a double-under you will lift your feet high off the ground. Once you can master skipping for three minutes without a break, start adding the double-unders to your workout.

Heart rate monitors can be a useful addition to your exercise routine. They are beneficial to both beginners and professional athletes. Heart rate monitors allow you to track your pulse rate either on demand or continuously. This is beneficial as it will provide you with an insight into how effective your workout is. Heart rate monitors are also an important part of an exercise routine for those with medical conditions.

Heart rate monitors sense the heart rate of the user and display that rate. Some heart rate monitors can provide you with constant and accurate information about your heart rate and desired rate zone, there are some that only measure your pulse which is similar to using a stop watch and two fingers. The information that you get from using a heart rate monitor can be useful in improving your exercise and avoid heart strain.

Using a heart rate monitor is essential for anyone with a medical condition who needs to avoid heart strain and remain inside a certain heart rate zone. Monitors are also an effective training tool for athletes who need a record of their heart rate to optimise their training and improve their fitness levels.

There are two types of heart rate monitors. ECG monitors that come fitted with a chest strap are generally the most accurate. This monitor features a strap which is used around your chest to detect electrical activity in the heart similar to an ECG machine. This activity is then transmitted to the receiver (worn on your wrist) to enable them to view accurate, second by second readings of their heart rate. Some even feature a countdown timer or calorie counter.

You can also purchase heart rate monitors without the strap. These monitors are not as accurate and work by detecting your pulse rate. These monitors cannot provide a continuous heart rate but they are cheaper and ideal for anyone who needs a simple guide when exercising.

Anyone who exercise can benefit from using a heart rate monitor during exercise. Sportsmart stocks a variety of different heart rate monitors so suit all needs. View our heart rate monitors online or come in store to get expert advice from our fitness staff on choosing the right one for your work out needs.

Dumbbells are great for strength training at home. They are simple to use, versatile and not very expensive. If you are a beginner, dumbbells (which are shorter weights that you can lift with one hand) should be more of a priority than barbells (the longer weights that require both of your hands). Dumbbells give you a variety of exercise options and force each side of your body to pull its own weight.

When purchasing dumbbells, you have the option of either buying the best, most convenient set of several dumbbells at varying weights or to buy an adjustable dumbbell kit which comes with two handles and different weight plates that you can clamp onto each end of the handles with a clip or collar. This option is usually the cheaper choice.

Owning a variety of dumbbells will save you a lot of time as using an adjustable dumbbell kit requires you to constantly have to add or change weight plates. You should try both options and see which of the two you are more comfortable with. Also, different dumbbells have different handles, so you might feel comfortable using one type over another.

You can also choose between purchasing metal dumbbells or dumbbells coated with vinyl or rubber. This makes little difference and is a personal preference. Your workout will not be affected. If you choose to purchase a variety of different dumbbells, you should invest in a dumbbell rack. A rack will help you keep your weights organised and keep your home gym neat.

Sportsmart stocks a variety of dumbbells in different sizes as well as adjustable dumbbell kits. You can view our dumbbell products online or visit one of our stores to get expert advice on choosing dumbbells to suit your workout requirements.

Using a weight bench is ideal for a strength training work out. A weight bench can be used to stabilise your body during weight training. A standard weight bench is made from steel with padding on top. Benches can be flat or upright, some are even adjustable so that you can slide them to an incline or decline position.

When using a weight bench, experiment with the angle of the bench. Inclining the bench slightly will allow you to work the muscles of your upper chest. However, attempting chest exercises at too high an angle can be dangerous. Declining the bench puts the emphasis on your lower chest. You can change the angles every time you work out if you like.

When you are doing overhead lifts or bicep curls, make sure you are snugly in the seat. This means you will need to adjust the seat so that it is upright. Doing this will protect your back and stop you from cheating – you won’t be able to rock your body back and forth building momentum and will have to rely on your biceps. You will also have to remember to stop yourself from arching the small of your back when the weight is getting heavy.

An important point to remember is to always keep your feet flat and never have your feet in the air. Beginners are prone to doing this and should pay special attention to this bad habit when starting out. Putting your feet in the air will create an unstable and awkward position.

Sportsmart stocks many weight benches with varying features. You can view our weight benches online or come into our stores and talk with our expert fitness staff about selecting and using weight benches.

Exercise bikes are available in two types of varieties: upright and recumbent. Upright bikes are similar to regular bikes a part from the fact that you do not actually go anywhere. Recumbent bikes have bucket seats so you pedal out in front of you. No bike is better than the other, it is a personal choice.

Using an exercise bike is great for toning your thighs, with recumbent bikes being especially good at toning your butt. They also give you a great aerobic workout and give your knees a break at the same time. If you are a person who enjoys reading, bikes are great for reading while working out.

You will find that the recumbent offers more support for your back and is more comfortable if you have lower back pain. It is also suitable for those who are new to exercising. You need to remember to adjust your seat, your leg should be almost straight. You should not have to strain your hips to pedal and your knees shouldn’t feel crunched when they are at the top of the pedal stroke.

You must also set the handlebars correctly. You should be able to hold the bars so that your arms extend out at shoulder level. This should feel comfortable and is important to do if you are very tall or short. Also, remember to adjust the pedal straps to a comfortable position and ensure that the straps do not cut off your circulation. Riding with foot straps is much more comfortable then riding without them.

Lastly, do not pedal with just your toes. Press from the ball of your foot and through the heel as you pump downward on the pedal and pull up with the top of your foot on the upstroke.

Sportsmart has a variety of exercise bikes to choose from. View our exercise bikes online or come into one of our stores to try them out for yourself and get expert advice from our fitness staff in choosing a bike suited to your needs.

A fitness ball is somewhat of a large bouncy ball. They are widely used by physical therapists and Pilates teachers to enable people to rehabilitate their back, knee and hip injuries without causing further pain. What some people do not realise is that fitness balls can do a lot more and make exercise fun. They are a great tool for mastering strength, stability and balance.

If you are at a job where you sit at your desk all day, sitting on a fitness ball instead is a great way to keep your spine healthy. Try to sit on a fitness ball for some of your day at work. It is helpful because when you have nothing to lean back on you are forced to sit up and have good posture. Also, as the ball moves around it will keep you on your toes and your body moving. This will prevent stiffness and back pain.

You will find that fitness balls are available in different sizes. When choosing a fitness ball, try to remember that when you sit on the ball you should be able to easily balance with your feet on the ground. Also, your hips and knees should be at right angles.

Fitness balls challenge you by putting your body in an unstable environment. When you lie on the ball, your legs and abs immediately contract to stop you from falling off. If you add an exercise to that (crunches or chest press) and the intensity of your movement is increased. Exercise balls can be used for pretty much anything including weight training, abdominal training, flexibility, yoga, Pilates etc.

Sportsmart stocks a variety of fitness balls to suit your requirements. Come in to one of our stores to try them out and our fitness staff will help you to select the best fitness ball to suit your needs.

Using rowers are great for working out your entire body. They are useful for strength building exercises. You do not need to be a personal trainer to use a rower, anyone can use it. Rowing machines consist of a flywheel, fan and a cable with a handle attached at one end. You pull the handle towards you as you slide the seat backwards. The fan then creates air resistance which makes you feel like you are skimming across water.

Some rowers are electric, this means that they have a power pack which you plug in. This will give you a different type of resistance. You will also find that some rowers will allow you to adjust the foot pedals to fit the size of your feet. Another feature to keep in mind is the programs that come with different rowers. Some have preset programs as well as manual programs where you can change the workout and resistance for yourself.

Rowing correctly will ensure that you do not harm your back. Your movement must be initiated from your legs and butt, this will eliminate the excess stress on the muscles on your back. It takes a lot of coordination to perfect your rowing exercise. Remember not to fully straighten your knees. Even if you are completely extended, your knees should still be a little soft.

Focus on not hunching over as you can give yourself terrible back pain. The proper position is to when your upper body is leaning backward at 45 degrees. Make sure you pull the handle in a smooth and continuous stroke.

Learning how to use a rowing machine takes time and practice. Starting too quickly and rowing too long can cause muscle aches and pains and even more serious muscle strains. In order to learn how to properly use a rowing machine, it is helpful to work with a trainer the first time you use it.

At Sportsmart, we stock many rowers; you can view them online or come in store to see them for yourself. Our fitness staff are experts in how to use our fitness equipment. They can show you which rower will suit your fitness needs and show you how to use them properly.