Exercise Ball – A Stepping Stone Toward Rehabilitation

Exercise balls are known by many names that point to their use or perhaps their origin (as in the case of the Swiss ball). Nevertheless, physio balls, stability balls, balance balls, gym balls, yoga balls, body balls, Pilates balls, and exercise balls are all the same. They offer great use in the world of rehabilitation and fitness. When you buy an exercise ball in Singapore, you are most likely purchasing a round, air-filled, soft elastic ball that ranges in diameter between 35 and 85 centimeters. Since its invention, the exercise ball has found great use in many therapeutic and wellness settings. Physical therapists the world over make use of exercise balls for back rehab and postural re-education.

One of the greatest benefits of working out with an exercise ball is that it forces the body to respond to the ball’s instability to keep balance. This activates the core muscles while improving spine and back health, muscle balance, and posture. 

Lower back injuries often lead to a restricted movement, which weakens the lower back muscles. Physical therapists recommend their patients to buy an exercise ball in Singapore for gentle core strengthening and back mobility training. These therapy programs help stabilize muscles around the spine while improving range of motion and helping prevent future injuries.

Exercise ball workouts are extremely helpful in strengthening and mobilizing the spine. Because exercise balls are unstable units, sitting on them while working out forces your muscles to ensure spine stability to keep your body from losing balance. Activating and stimulating the muscles that support the spine help strengthen the back, while toning its muscle fibers and improving its function and relieving pain, weakness, and stiffness.

Exercise balls also help strengthen the core by activating the muscles and the nerve mechanisms in the back and the abdominal area. This results in reduced fatigue and stiffness and improved strength in the involved muscle groups.

Low Impact Workouts With Cross Trainer Exercise Machines

We know when it comes to low impact workout routines, you still prefer your favorite treadmills. However, there is another low impact workout equipment that you can try and that is none other than the cross trainer. Do you know that elliptical cross trainers are becoming extremely popular?

Many gym joiners complain about the same old running routine and never-ending joint fatigue. With the use of cross trainers, they now have a new exercise to try and are able to give a break to their joints from the never-ending running and walking routine.

Cross trainers are beneficial for the entire body as they are ergonomic where your arms, core, as well as the lower body goes through the challenge. When you start training on the cross trainer, it starts accelerating your weight loss program. This is the reason why more and more people are now showing interest in cross trainers than any other low impact workout regime.

The main aim of cross trainers is to aim your legs, arms, thighs, and also your buttocks. Conventionally, you would need individual equipment to targets these specific areas. Now, all you need is one equipment and you are all set to do the workout. There are different intensities to choose as well which are good for your muscles. Ensure to keep the right posture while doing exercise.

This low impact equipment can also have positive impact on your breathing. Your lung capacity will increase when you hop on this trainer. It will also decrease the resting pulse rate with time, you only have to exercise regularly.

If you feel that your joints are hurting, then you can try exercising on this training equipment to boost your health. Running on uneven grounds will have negative impact on your joints, whereas a cross trainer always will affect positively.

Know the Importance of Having A Sports Towel While Workout

Gyming is a great way to stay fit and in shape. But, going to the gym often also increases your chance to get home the harmful bacteria. Especially when you are going to use equipment that are shared by multiple members. Equipment like treadmill, dumbbells, weights and more. Statistics point that almost every square inch in a gym houses more than a million germs. Therefore, it become so very vital to use the gym towels, also called fitness towels or workout towels. If you are a fitness freak, you need to buy sports towel in Singapore.

Here are the top reasons why it is important to buy the right sports towel in Singapore:

-       it keeps you safe from communicable diseases and other germs that are prone to pass onto you through your hands and other body parts when you use the common gyming equipment. For this, put the towel onto the equipment or the handle of the gadget so that your hands are never in direct contact with the bacteria and other harmful micro-organisms.

You need to use the towel to dry your sweat rather than your hands. You can also wet the towel to keep you cool during the workout.

-       From the hygiene aspect, the sports towel helps you keep your face, neck and hands clean.

-       If you sweat a lot, it becomes more important for you to have your personal sports towel for sure. Not only does it help you keep clean and dry but also makes it convenient for the next person to use the gym equipment.

Sports towel are essential when you go gyming. You also need to ensure that you choose the right sports towel in Singapore. Here are the things to keep in mind while choosing a sports towel:

-       focus on the material of the towel. Cotton towels are highly recommended for use in the gym. This is because this material absorbs the sweat fast.

-       buy a towel that is heavy in density. This is because a heavier towel will support you through for a longer period. Though the price of a lighter towel may be less, you should go in for the heavier ones for use in the gym.

Things You Need To Know About Treadmills Before You Choose One

After making up your mind to incorporate an effective workout session into your everyday routine, buying and using a treadmill will be the most sensible idea. When used properly the treadmill offers you a great cardio and endurance training. But with limited knowledge on the technical aspects of a treadmill and the wide variety of choices available, you are likely to end up with the wrong choice. Thus, mentioned below are the things you need to know about treadmills before you choose one.

Most dealers out there would preach that the greater the horsepower the better it is, which is completely a myth. A 2 HP treadmill will serve the best and is sufficient for any need may it be walking, jogging or running. Anything more than this would burn a hole in your pocket and anything less than this would be prone to frequent repairs.

Another important factor to be considered is the motor torque which should be directly proportional to your body weight. Both the speed and the width of the belt are mainly dependent on the need of the user. If the treadmill is used for a long run or jogging then it is advisable to choose a speed ranging from 0 to 12 mph and a belt of 18 to 22 inches wide whereas for walking, a speed of 0 to 6 mph and a belt of 50 to 54 inches would suffice.

A normal standard treadmill would offer 40% shock absorption, this combined with a good pair of shoes will definitely keep your joints and feet from injury. But if you are suffering from weak joints then it is better to opt for a costlier choice of padded decks to provide that extra cushioning.

A treadmill is undoubtedly a long term investment, so make sure that your dealer offers you a guarantee that it will work properly for a period not less than a year. Thus be aware of your needs and narrow down your choices accordingly.

Things You Need To Know About Treadmills Before You Choose One

After making up your mind to incorporate an effective workout session into your everyday routine, buying and using a treadmill will be the most sensible idea. When used properly, the treadmill offers you a great cardio and endurance training. But with limited knowledge on the technical aspects of a treadmill and the wide variety of choices available, you are likely to end up with the wrong choice. Thus, mentioned below are the things you need to know about treadmills before you choose one.

Most dealers out there would preach that the greater the horsepower the better it is, which is completely a myth. A 2 HP treadmill will serve the best and is sufficient for any need may it be walking, jogging or running. Anything more than this would burn a hole in your pocket and anything less than this would be prone to frequent repairs.

Another important factor to be considered is the motor torque which should be directly proportional to your body weight. Both the speed and the width of the belt are mainly dependent on the need of the user. If the treadmill is used for a long run or jogging, then it is advisable to choose a speed ranging from 0 to 12 mph and a belt of 18 to 22 inches wide whereas for walking, a speed of 0 to 6 mph and a belt of 50 to 54 inches would suffice.

A normal standard treadmill would offer 40% shock absorption, this combined with a good pair of shoes will definitely keep your joints and feet from injury. But if you are suffering from weak joints then it is better to opt for a costlier choice of padded decks to provide that extra cushioning. 

A treadmill is undoubtedly a long term investment, so make sure that your dealer offers you a guarantee that it will work properly for a period not less than a year. Thus be aware of your needs and narrow down your choices accordingly.

Precautions to be Followed while Using Treadmill

A lot of people think that treadmill safety is just about common sense. This is true to a certain degree, but since treadmills have moving belts, it is still critical that you learn about some safety tips before you start working out on this equipment. Here are some precautions that you need to follow when using a treadmill: 

1. Before you begin with your exercise, stand with each of your foot on the sides of the rails and straddle the deck. Carefully step onto the moving belt. Steady your balance first by keeping hold of one of the rails before you begin putting in the settings and program that you desire. 

2. Press the emergency stop button in order to stop or pause the machine. This will immediately halt the operation of the treadmill if you ever feel that the belt is moving too fast for your ability, or for any other reason.

3. Do not just jump off the machine if you want to do short tasks such as changing the channel or answering the phone. This will compromise your safety. Instead of doing this and leaving the belt running, just press the pause button and continue with your workout once you are ready. 

4. Just look straight or keep your eyes on the console display while using the treadmill. Avoid watching your feet because it may cause you to lose your sense of position. 

5. It’s alright to hold on to the side or the front of the handrails if you need to catch your balance. But as much as possible, freely swing your arms. If the reason why you hold on to the rails is that you are scared of falling off due to the fast movement of the belt, then perhaps you should decrease the speed.

6. Wear running shoes when working out on a treadmill. Don’t do it barefoot or wearing slippers. 

4 MISTAKES TO AVOID WHILE BUYING A TREADMILL

Treadmill is the most popular gym fitness machine, loved by people all over the world. One can walk, jog, and run in the privacy of one’s home or in gyms. It is the best cardiovascular exercise for burning maximum calories and for overall fitness.  In the inbuilt monitors, the heartbeat, pulse rate, calories burnt can be tracked. In this blog, we will see the mistakes people make while buying a treadmill. This will be helpful to avoid repeating the same mistakes.

4 mistakes to avoid before buying a treadmill:

• Buying off-the-catalogue: Putting blind faith in quality and performance of a machine can cost you heavily. Instead, read consumer reports of the equipment first. The consumer reports give a clear picture of the products. Compare the prices, when making big investments to make informed decisions.

• Not preparing yourself and your home/space for the equipment: Your treadmill purchase should not be based on a whim. Prepare a space in your home to house the equipment first, and prepare yourself to use it regularly. Also keep in mind that you will have to deal with whatever repairs and maintenance the machine demands.

• “One size fits all” approach: Nothing can be more disastrous while purchasing a treadmill than this. It is important to check the motor (2.25-4.25 CHP), belt, and electronic setup before buying a treadmill. A 22″ wide belt and 60” length is recommended for tall runners with a long stride and 20″ width and 50” length for walkers. Track cushioning protects the joints from the impact of the exercise.

• Overlooking or forgoing seller and manufacturer responsibilities: Many of us, in a rush to own discounted and/or cheap treadmills, decide to give up on after-sale services. This is a big mistake. You must ask for onsite, after sales service for repairs and maintenance. Every treadmill model should offer a motor warranty of at least one to three years.

3 Reason why jogging is beneficial on treadmill

One of the oldest yet most popular and effective ways of keeping fit is undoubtedly jogging. And treadmills are effective partners in the journey to fitness. However, there is no escaping the fact that many individuals look at treadmills as an arrangement that is used when the weather plays spoilsport to a morning or evening jog. The point seems to be altogether missed, because treadmills are not just a substitute or an adhoc arrangement, but one of the best ways to keep fit. Here are three good reasons why you need to keep pounding on treadmill.

Track your progress through digitized data

Jogging is intended to bring benefits to the individual and it always helps to keep track of progress. The digital monitors on the treadmills are advanced technological marvels that help to offer information on the progress made during workouts. For instance the speed, the duration, and the incline adjustments are invariably changed with each session and the availability of data helps to show improvement or the lack of improvement. Improvements offer inspiration, and treadmills offer the greatest inspiration by way of data displayed on screen.

Predictable surface for better efforts and safety

Jogging is intended to help individuals attain fitness. It is not an adventure by any stretch of imagination, unless, of course, it is undertaken during a trip to some exotic destination. Jogging is primarily intended as a workout. An unpredictable surface would subconsciously affect an individual’s training. The apprehension of having to run on a surface that may suddenly turn hard is likely to prevent individuals from going all out. A treadmill on the other hand offers a predictable surface, with speed and incline controlled by the individual, giving greater flexibility to scale up or down as and when required.

Working out as per own schedule

The aim to get fit involves a routine. A treadmill offers individuals to fix a healthy routine as per convenience. An early morning jog may be most suitable for most individuals. Unfortunately, not everyone is blessed with the advantages of a fabulous location where jogging around dawn is possible. Weather and traffic may pose hindrances, depending on the location. Some locations may just be unsafe for joggers. And having to drive insane distances in search of a jogging track is definitely not the best idea. A treadmill at home offers individuals the options of working out to a fixed routine and draw the best benefits.  The time spent commuting to a track and back can be actually utilized to go that extra mile on the treadmill for better results.

Research has proved that the first twenty minutes of workout does not burn out the fat. This means that individuals who drive to a jogging track hardly get to derive benefits. Time would be spent towards driving to and fro, leaving the individual a short period to work out. With treadmills, it is possible to use every single minute to pound on the running belt while listening to favorite songs. Treadmills offer the safety of listening to music without being run over.

Losing Belly Fat – Top 3 Stomach Exercise Machines

The human body is really intelligent and deposits fat in places where it can function with the least amount of problems. It sheds fat in the same way as well. It starts reducing the fat deposits from all over the body but concentrates on clearing up specific areas such as legs and arms. Belly is the last place where the fat is removed from. This is precisely the reason why people who lose a considerable amount of weight lose belly fat towards the end.

There are plenty of exercises that you can do to specifically target the belly area, however, none of them actually reduce belly fat straight away unless you also follow a strict diet. These exercises help in strengthening the core and defining the muscles. Unless you lose the belly fat, there are little chances of you seeing the hard work you have done with the exercises targeted for abs.

Here are top 3 stomach exercise machines for losing belly fat.

• Treadmill: Treadmill is one of the most popular exercise equipment because of how easy it is to use. You can warm up and also increase your heart rate by power walking and jogging followed by running to get the best results. It is a great exercise machine for beginners as well as fitness enthusiasts since it offers plenty of levels for people to choose the intensity of the workout.

• Elliptical Trainer: Elliptical trainer, also known as a cross trainer, is a great exercise equipment that you can use to add some cardio to your workout in addition to the treadmill. It helps in strengthening the lower part of the body while putting no stress on the joints. This exercise machine is ideal for people of all ages looking to get in shape and lose belly fat.

• Stepper: A popular piece of cardio exercise equipment, the stepper helps strengthen the core and improves your posture. It occupies only a small amount of space and can be added to your home gym without any major issues. You can choose different resistance levels to get the most out of your workout.

Cardio is one of the best ways to lose excess fat, especially from the midsection of the belly area. It also helps to strengthen your body and improve your fitness levels. The aforementioned stomach exercise machines will lead to better results if you combine these workouts with a set of dedicated exercises for the abs. These include crunches, leg raise among others. Cardio exercises must be done at least three times a week to lose belly fat and improve your health.