Be Broncho Fit!

Benefits of Exercise

These days, it seems as though everyone is too busy to exercise. Life gets in the way with work, school, kids, and so many other things. When one finally does find the time to exercise, it can be hard to find the motivation. Maybe if we all knew a little more about just how beneficial exercise is for our bodies and minds, we would add fitness to our list of priorities.
Here are a few benefits of exercise listed by the Centers for Disease Control and Prevention (CDC):
• Weight control
• Reduce risk of cardiovascular disease
• Reduce risk for type 2 diabetes
• Reduce risk of some cancers
• Strengthen bones and muscles
• Improve your mental health and elevate mood
• Longevity
In contrast, inactivity can be detrimental to your health and have the opposite effects of exercise benefits. The American College of Sports Medicine (ACSM) recommends 30-60 minutes of moderate-intensity exercise five days a week, OR 20-60 minutes of vigorous-intensity exercise three days per week for adults. On a scale of 1-10, 10 being the most difficult, moderate exercise should be around 5-6 on the scale, and vigorous intensity should be around 7-8. For more detailed information on exercise recommendations, visit http://www.acsm.org.

Hopefully the benefits of exercise will be enough to get us motivated to be physically active on a regular basis. So, when faced with the decision to exercise or not to exercise, remind yourself that:
1. Exercising today will help me feel better both mentally and physically
2. Exercising today will get me one step closer to my health and fitness goals
3. I will begin to reduce my risk for serious diseases when I make exercise a part of my lifestyle
4. I will become stronger, body and mind
5. I will feel better about myself when I choose to exercise on a regular basis
6. I will be better for myself and for my family

Sources: Centers for Disease Control and Prevention
American College of Sports Medicine

Hannah Miller
Blogistics

Posted on October 7, 2013 by Buddy Broncho

Fitness Fads

CrossFit, Hot Yoga, Zombie 5K races, marathons… There are a lot of fitness crazes out there today. But isn’t it interesting that most of these trends are focused on those who are already (at least somewhat) fit?

According to abcnews.com, Mud Runs and CrossFit are in the top 5 fitness trends for 2013. Other popular fitness activities include Dance Fusion and Pound (essentially, air-drumming). Sound like some pretty cool activities to get in a sweat session with, huh? Interestingly enough, Zumba has dropped down on this list.

Just about everyone has heard of Zumba. This fitness craze involves whole-body movement to music with a quick tempo. This exercise does not require one to be fit before beginning a class. All you have to do is bring yourself and have fun! No training involved. This type of fitness craze that can include those of all fitness levels is one I hope to see more of in the future.

If you are fit and looking to become part of a popular fitness activity, any of the above activities could be for you. If you are a beginner looking to become fit or lose weight, Zumba could be a great fitness activity to get you started on your fitness journey. Just take the first step and search for classes taking place in your area!

Source: abcNEWS

 

Hannah Miller

Blogistics

Posted on October 4, 2013 by Buddy Broncho

Running Posture

It seems so easy to walk out the door and get started with a light jog around the corner. But to some, running can be misunderstood and as a result runners practice poor posture which can eventually lead to joint discomfort or even an injury. Your running posture is the way you position various parts of your upper body as you run. Along with your running stride (the length and frequency of your steps), posture contributes to your overall running form. This post is a simple reminder and lesson on correct running posture.

Running Checklist

Head– Runners should want to keep their head erect while looking straight ahead with your eyes facing forward and looking 20-30 yards ahead of you. Keep your eyes on the prize! But if you’re using a rough or uneven surface, as with cross-country, trails, or sidewalks, look down periodically to see where your next step is going.

Shoulders– Keep your shoulders relaxed and straight, aligned with your body. The tendency with many is to slouch a bit or lean back, but resist that urge.

Arms- Your arms should move smoothly at your side, and NOT crossing in front of you, with your elbows bent at 90 degrees.

Torso- With your head looking forward and your shoulders low and relaxed, your torso and back naturally straighten to allow you to run in an efficient, upright position.

Hips– Your hips are the center of gravity. They should be in a neutral position, and it’s best to avoid letting them lean forward or backward.

Feet- To run well and efficiently, runners need to push off the ground with maximum force every stride. With each step, your foot should hit the ground lightly, landing on the mid-foot region and rolling off the front of the foot. Your heel should still touch the ground briefly. However, it should not carry a large weight load. Most of your weight should be directly above your mid-foot.

Ade Amuda

Blogistics

Posted on September 27, 2013 by Buddy Broncho

Knee Problems?

Injuries to the knee are among the most common that individuals suffer from. If this category fits you, here are a few strengthening exercising specifically for the knee. They may seem simple but they are used for rehabilitation purposes and will build strength with flexion, extension, abduction, and adduction so you will be ready to move on to more complex exercises. These exercises can be incorporated with your weekly workout regimen, hopefully 3 days per week.

Exercise 1: Quad Sets

Perform this exercise sitting up or laying down. Extend the injured knee in front of you, and place a rolled towel directly underneath the knee cap. Next is to tighten the quads while driving the back of your knee into the towel and essentially holding them tight for about 5 seconds, then rest for up to 10 seconds and repeat. Perform this exercise for 3 sets of 10 repetitions.

  

Exercise 2: Adduction

This exercise is perform while sitting up, lying down, or in a chair. You will need a round ball of any kind such as a deflated basketball, kids play ball, or even a rolled up pillow. Place the object in between the knees and squeeze the object and holding the squeeze for about 5 seconds and rest for 10 seconds. This exercise should be 3 sets of 10 repetitions as well.

  

Exercise 3: Flexion and Extension

Flexion is another word for bending and Extension is another word for straightening. You will need a pillow case or even just your socks on, but preferably a pillow case. Place the leg with the injured knee in the pillow case and tie a knot. Before you begin, bend the other leg and then start by slowly gliding your foot forward until the leg is fully extended, and bring the foot slowly back towards you and repeat.  Perform this exercise 3 set of 10 repetitions.

  

Exercise 4: Leg Raise

This exercise should be performed while lying down. Extend the injured knee/leg forward and bend the other knee. Start off with a quad set and slowly lift your leg about 6 inches of the floor and bring it back down.  This will strengthen not only the knee but the quads, abdominals, and hip flexors which will increase walking and running stride.

  

Ade Amuda

Blogistics

 

Posted on September 23, 2013 by Buddy Broncho

Breathing During Exercise

This might sound silly but most people do not know how to properly breathe during exercise. When people begin a fitness program, they understandably have lots of questions, from how to perform certain moves to which exercises are most effective. One question that everyone seems to ask is how to breathe properly when working out.

Step 1

Stand relaxed and take two or three deep breaths before starting any exercise. Use this time to practice deep breathing by breathing in through your nose so air fills all of your lungs. Make your ribs expand with each breath to minimize shallow breathing.

Step 2

Start with the muscle you’ll be exercising in a lengthened position. Inhale deeply through the nose to prepare yourself for movement.

Step 3

Exhale as you lift the weight during the exertion phase of the exercise as the muscle shortens. Exhale forcefully through the mouth and nose, contracting your abdominal muscles. Do not hold the breath.

Step 4

Inhale and exhale rhythmically during cardiovascular exercise. Take deep breaths in through the nose as much as possible. Higher intensity exercise may require both nose and mouth breathing.

Brett Mendenhall

Blog Bros.

Posted on April 22, 2013 by Buddy Broncho

Get Out of that Rut!

It is inevitable that at one point or another during your workout progression you will experience a plateau. This happens when you are stuck at the same bench press weight or at that same time for your timed mile. This is commonly seen and you are not alone if you stuck right now! The below tips may help overcome that plateau and get you back on the track to progress.

Change up routine

Your body, just like anything else, adapts to change. If you are going to the gym with the same workout everyday, your body and muscles are going to get used to the same boring workout. A great way to do this is to target certain muscle groups on certain days such as:

Monday: Chest, triceps, abs

Tuesday: Back, biceps, calves

Wednesday: Cardio

Thursday: Hamstrings, quads, abs

Friday: Shoulders, traps, calves

A workout such as this allows muscle groups adequate time to rest before being worked out again.

Add drop-sets

You don’t have to lift the same weight ten times for three sets every single time you hit the gym. Adding in a drop set is a great way to basically work your muscle to failure, maximizing the window for gains. An example of a drop-set curl is below:

Dumbbell curls

Set 1: 40lbs for 8-10 reps

Set 2:  40lbs for 8-10 reps

Set 3: 20lbs rep to failure

Add super-sets

Super-setting exercises is an effective way to work a muscle group in different ways by minimizing the amount of rest between sets and exercises. Below is an example of a super-set tricep workout. using Cable pull-downs with a rope & dumbbell kickbacks.

Set 1:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

Rest 30-45 seconds

Set 2:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

Rest 30-45 seconds

Set 3:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

These are just a few ways to help you overcome those plateaus. There is no “one size fits all” way to achieve your goals. Everyone is different and everyone’s bodies work and adapt differently. The only sure way to find the right workout and routine is by trial and error. Remember to know your limits and not to push yourself too far. Focus on your goals and you will get there with common sense, confidence, and determination!

Kyle Knouse

Blog Bros

Posted on April 18, 2013 by Buddy Broncho

Stretching for Golf

It’s officially the beginning of golf season, and everyone is looking for ways to improve their golf game. A great and easy way to improve the golf game is by increasing your flexibility.

A common question is “Why is flexibility important for golf?” A simple answer is you will create a greater range of motion in your golf swing. Flexibility is key to increasing hip speed, and producing a greater shoulder turn. Increased hip speed and greater shoulder turn will result in more power and a more consistent golf swing.

The stretches seen below should be performed at least 3-4 days a week, and every stretch should be held for 15-30 seconds. An important thing to remember in the stretches is to stretch until mild discomfort, do not hold the stretch if it’s too painful, this could result in an injury. Perform these stretches at night, or after a round of golf.

Hamstring Stretch:  Start with both knees bent raise one leg up and try to straighten this leg by placing both hands behind thigh and pulling towards your face. Repeat on other leg for 15-30 seconds.

Neck Stretch: Place hand on top of your head, and pull your left or right ear towards your shoulder. There should be a stretch felt in the neck opposite of where you are pulling. Hold for 15-30 seconds repeat on the opposite side.

Standing Side Bends: Place your right or left hand above your head as pictured above and bend in the direction that your hand in the air is pointing. Should feel a stretch on the side of your body a little above your hips. Hold for 15-30 seconds and repeat on opposite side.

Gluteus Stretch: Lying on your back cross one leg over the other knee. Raise your knee and pull the thigh toward the chest to obtain a stretch in the opposite buttocks region. Hold for 15-30 seconds and repeat on opposite side.

Shoulder Stretch: Pull the left or right arm across the body as seen above, and you should feel a stretch in the back of the shoulder. Hold for 15-30 seconds.

Chest Stretch: Against a doorframe place both hands as picture and lean forward until you feel a decent stretch. Perform this stretch twice hold each stretch for 15 seconds.

SOURCE: http://ptclinic.com/medlibrary/pdf/768.pdf

By Kyle Moseley

Blog Bros.

 

 

 

Posted on April 8, 2013 by Buddy Broncho

Kettle Bell Workouts

What is a kettle bell?

A kettle bell is what looks like a bowling ball with a handle on it that varies on weight.

Why use a kettle bell?

Kettle bell workout is a kinetic experience in both strength training and a cardio workout in one.  The kettle bell is kept in near constant motion and exercises are typically done in a circuit. Studies show that a kettle bell workout is like running while developing your muscles. Kettle bell workouts can be done from your home with just one or two kettle bells for most exercises.

Some simple kettle bell workouts

Some simple bicep curls can be done with two kettle bells. Keep the back straight, head up, abs tight and knees slightly bent.

Kettle bell swing is an exercise that workouts out your legs, back, shoulders, and your core. Start with the kettle bell slightly in front of you. Push the hips back to hinge forward. The knees should be slightly flexed and the back stays straight. Lift the kettle bell and continue with the motion by going between the thighs. Push the hips forward by squeezing the gluts to swing the kettle bell upward to about face height. Keep the elbows extended and back straight at all time.

 

 

 

 

 

Kettle bell row works out your back and your triceps. Keep your back straight and abs tight, if kettlebell in right, have your right leg stretched out behind – Trunk approximately 45 ° angle, pull the kettlebell close to hip – Neutral or hammer grip

 

 

 

 

 

Kettle bells are wonderful tools that let you get a good, solid weight training program while giving you a solid cardio training program in relatively short periods of time. Give a kettle bell exercise a try and see if it is for you!

Source : Physiotec.org

By Brett Mendenhall

Blog Bros.

Posted on April 4, 2013 by Buddy Broncho
Previous
Next

Copyright © 2025 Be Broncho Fit!, All Rights Reserved