Category: Uncategorized

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.

How to choose a table tennis table

A table tennis table is a great addition to any household – it’s active, fun, and the whole family can play regardless of skill level.

This article should answer any questions you may have before purchasing a table tennis table. If you have further queries, give our online team a call on (03) 9091 5024, or visit one of our stores.

Indoor or Outdoor table?

The first consideration is whether you will be using your table tennis table indoors or outdoors.

114719_500
Indoor or Outdoor?

Indoor tables are for indoor use only. This is because they are not made to handle outdoor elements. Moisture and sunlight can cause damage to an indoor table tennis table.

If the table is going to be used outdoors and subjected to moisture and sunlight, we recommend getting an outdoor table tennis table. Our Cornilleau outdoor tables come with a 10-year warranty.

Can you use an indoor table outside?

It is best to use indoor table tennis tables indoors. Indoor tables are made from medium density fiberboard (MDF) and do not survive well when exposed to moisture and sunlight. Outdoor tables are made from weatherproof materials, suited to outdoor elements.

What do the different table thicknesses mean?

We have a variety of different thicknesses available at Sportsmart. The thickness of the top and frame can affect bounce. A thicker table gives a truer and more consistent bounce.

Indoor table thickness available: 12mm, 15mm, 16mm, 18mm and 25mm.

Outdoor tables tend to feature a weatherproof resin laminate playing surface. The thicknesses is different to indoor tables – eg. 9mm resin laminate gives the same playing performance as an indoor 25mm top.

Outdoor table thickness available: 5mm, 6mm, 7mm and 9mm.

111403_500
Cornilleau Outdoor Table

Do they come in a variety of colours? 

Standard competition colour in Victoria is a dark blue top. There are no rules on colours of the tops for leisure use. We stock tables with blue and grey tops.

Will my table fold and store easily?

Most tables available from Sportsmart come in 2 pieces and can be folded for compact and easy storage. This also allows the table to be used in the playback position for solo practice. Cornilleau outdoor tables come as one piece, but can fold away very easily.

If I purchase a table from Sportsmart will it come with accessories?

The majority of tables don’t come with accessories, as there are many different nets and racquets available and everyone has different needs. But any table tennis purchase at Sportsmart entitles you to 20% off all full-priced table tennis accessories. We have a large range of bats, balls and nets, and our staff can help you choose the best accessories for your needs.

Will the table tennis table fit in my car?

A table tennis table will not fit into a car. It will need to be transported in a trailer, ute or large van.

It can be placed on roof racks of a car providing there are adequate tie-downs.

We currently have 18 table tennis tables to choose from, to suit a variety of needs and preferences. Brands that we stock include Stiga, Alliance, Summit, Cornilleau and SmartPlay table tennis tables.

For more advice, and to see our tables for yourself, visit us in store at our 3 locations – Sportsmart Moorabbin, Sportsmart Northcote & Sportsmart Kilsyth – and one of our friendly staff members will be able to assist.

Click here to view our range of Table Tennis Tables.

5 Ways to get motivated in Winter.

We all know exercise is important, but how do we get motivated when it’s dark, cold and raining?

Here are our top 5 ideas to help you get motivated to get active this winter:

  1. Join a team

If you’ve ever wanted to play a team sport – such as netball, basketball or football – now is the time to start. Nothing makes you more motivated to participate than knowing that others are depending on you.

  1. Find a gym buddy

Not a fan of team sports? Not to worry. Find yourself a gym buddy and organise a few days a week to go together. Not wanting to let someone down is a big motivator to get you out from under that doona.

  1. Treat yourself to new fitness clothing or shoessportsmart-catalogue-photoshoot-19-of-100.jpg

One way to motivate yourself to get active is to get some fantastic new fitness clothing and shoes. It’ll give you a boost of confidence. Plus, the only way to show off your new outfit is if you leave the house! Check out Sportsmart’s range of Clothing and Footwear here.

  1. Train for an event

Sign up for a fun run, or an obstacle course; whatever gets you going! Having a goal to work towards makes training a lot easier and much more rewarding.

  1. Workout at home

Still not inspired to leave the warmth of your house? Then don’t! Invest in gym equipment and free weights and get active at home. Download an app or a workout plan and get going. All in the comfort of your pre-heated living room.

Check out Sportsmart’s website for everything you need to stay motivated to work out, this Winter.

Benefits of using a rowing machine

Rowing machines have been around for a long time, but it seems rowing machines are becoming more popular than ever. So, what makes the rower such a good piece of fitness equipment? Bodyworx KR6000 Turbine RowerRowing machines provide one of the best full body workouts that you can get from a piece of gym equipment.

The rower involves pulling your own weight, providing a strong workout not only for lower body but also the upper. The back, shoulders and arms all benefit from the motion of the rower. To make it even harder, most rowers enable you to adjust the level of resistance.

Not only is the rowing machine great to help build muscle, it is also one of the best pieces of gym equipment to burn calories. As you work up a sweat and work harder, your heart rate and lung capacity increase, improving your aerobic system.

Rowing machines are considered a low impact workout. This means there is less strain placed on the joints, making the risk of injury a lot lower compared to using high impact machines, which can jar the joints.

The rower can be used all year around – and, come summer, why not hit the water and give it a try for real?

Check out the full range online at Sportsmart or in store at one of our 3 Melbourne locations.

103432_500

HOW TO MOULD YOUR MOUTHGUARD

Using a mouthguard in contact sports is very important, especially for junior players. A properly fitted mouthguard is essential for you to be protected. The most popular types of mouthguard is the mouth formed or boil and bite which is heated and then formed to fit your mouth.

shock doctor 3

Moulding a mouthguard is made easy using the following directions. Firstly, boil a small pot of water and submerge your mouthguard for about 20 to 30 seconds. Your mouthguard should have instructions for the correct amount of time. Remember, the mouthguard should be heated to the point that you are able to mould, it should NOT be beginning to melt.

Remove the mouthguard from the water using tongs careful not to deform the mouthguard by squeezing too tightly. Cool the mouthguard either by dipping it in cool water or allowing it to air dry. Check your mouthguard instructions to see if water is recommended, different brands may have different instructions. Cool the mouthguard to the point where you can put it in your mouth without burning yourself, it should be warm still.Shock Doctor 1

Place the mouthguard in your mouth to mould it. Push the mouthguard against your teeth with your fingers and bite down lightly. Pull the guard tighter to your teeth by placing your tongue against the roof of your mouth and sucking the air and water out.

Signature 2Now you need to cool the mouthguard. Some brands say that the guard needs to cool rapidly after it has been fitted by dipping it in cold water. If the mouthguard does not fit properly, don’t stress, you can remould it simply by starting the process again.

Using a mouth formed mouthguard is the easiest way to ensure the mouthguard fits perfectly to your mouth. Be sure to inspect your mouthguard frequently and replace it if it becomes deformed or you notice that the edges become jagged.

Sportsmart stocks a variety of mouthguards for both seniors and juniors. You can view our range of mouthguards online or visit our stores to select the type that will suit your sporting needs.

If your child plays any of the following sports, they most likely need a mouthguard: Rugby, AFL, Martial arts, Hockey, Boxing, Basketball, Soccer, American Football, Lacrosse, Ice Hockey. It’s best to check with your coach, if you are worried it’s better to be safe than sorry.

How to choose the right Everlast boxing gloves

Boxing has become the latest fitness trend. With it’s growing popularity, we want to make sure you are choosing the right equipment. Read on to understand how to choose the right boxing gloves for you.

Boxing

BEGINNERS

Are you a beginner? Then you can’t go past the Everlast ‘Authentic Training Gloves’. They provide the support you will need and they’re also affordable, exactly what you need when you’re just starting boxing.  These boxing gloves are best used for “Mitt Work” or focus pads.  They provide full wrist support, which helps toD61_7889_500 avoid any hand and wrist injuries that may result from repetitive movements. The gloves feature adjustable hook and loop straps that allow you to adjust the wrist support and ensure a secure fit. The Everlast Boxing gloves also contain a soft touch lining which adds extra comfort and there EVERCOOL mesh ventilation panels help keep your hands cool and free from sweat. These are the perfect beginner glove.

The other option Sportsmart have for beginners in the Everlast ‘Prostyle Advance Training Glove’. This glove is engineered for: Mitt work, Boxing bag and Sparring. Making it thpro stylee perfect all round beginner glove, whilst it is a little bit more expensive than the ‘Authentic Training Glove’, the pro style boxing glove can be used for different types of boxing, meaning you will only need one pair, saving you room in your gym bag! Lastly, the glove contains a soft synthetic leather outer for increased durability and comfort.

INTERMEDIATE

For our intermediate boxers, we have the Everlast ‘Power Lock Training Glove’ powerlockthe more affordable of the two options. These boxing gloves are engineered for: mitt work, heavy bag (Boxing Bags), and sparring. This glove contains a layered foam construction, securing the hand into a natural fist position. They also have a soft synthetic leather outer for greater durability and comfort. As well as the thick wrist strap hook and loop closure for a secure fit and the soft touch lining for extra comfort.

Tcontender IIhe Everlast ‘Ever shield contender II training glove’ is the ultimate in all rounder gloves. Engineered for mitt work, heavy bag (boxing bag) and sparring, it is made of genuine leather for durability, a moulded one-piece padding helps form a comfortable fist and lastly has an advanced wrist protection padding. The secure fit helps to maintain protection and comfort during a variety of striking angles.

ADVANCED

Last but not least, for the next Danny Greene out there, we have the Everlast ‘1910 1910Leather Training gloves’. Engineered for mitt work and heavy bag training, this leather boxing glove has an advanced padding design which ensures maximum protection. The same adjustable hook and loop wrist strap which ensures a secure fit as well as making it easier to get on and off as well as the mesh ventilation panels to ensure nice sweat free, non-smelly gloves.

Boxing gloves come in a variety of sizes depending on your hand size. Boxing gloves also come in a variety of weights. Lighter gloves are usually used by professional boxers, however if you are just training, use a heavier glove as they offer more protection.

Check out Sportsmart’s full range of boxing gear here.