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Category Archives: Fitness

Why Athletic Wear Is Crucial

When people think of exercise and its importance, they rarely consider the fact that what an athlete wears is just as crucial as the amount of training they do. It’s even as important an athlete’s technique and what theyeat and drink during training.

Seem weird? Maybe so at first. But even knows it’s true. Something as basic as apparel is so important because clothing, including shoes, serves vital functions for an athlete.

Luckily an athlete – or anyone who wants to exercise for personal benefit – can be more effective with the right attire. It’s easy to select that attire for your best workout experience. Puma offers all the apparel you will ever need.

Several factors that affect workoutattire selection include weather, their style of movement, their activity, their personality, and their individual physical needs.


Whether you live in rainy London, England, or hot and arid Phoenix, Arizona, you’ll want to consider what will protect you from the elements. In rain and fog, or any other situation that precludes visibility, light-colored, reflective apparel is your best bet. Check out Puma’s great selection. In heat, Puma’s cooling tees are a great choice. Puma offers outfits of all styles to help you be noticed – in bad weather and in good.

Type of Sport Activity

Do you play golf? Run? Play soccer? It doesn’t matter because Puma covers your sports needs no matter what by providing accessories and apparel for all of these activities and many more. Not only will you look stylish and feel comfortable, you’ll perform at your peak with Puma’s innovative technology.


You’ll need to match your foot shape (including arch) with what fits you best. Puma’s wide array of footwear provides virtually everyone with something comfortable, with superior function, design and appearance. Good shoes are crucial for the body’s protection from impact injuries, sprains, and other problems. Puma’s website can help you pick footwear that works best for you.


Loose clothing, tight clothing, light fabrics, heavier fabrics, Puma offers the whole spectrum depending on one’s needs. Athletes need only to choose from an impressive product line. They’ll find something they love that fits their style needs to a T (even if it’s a loose-fitting T-shirt!).


In Puma, you’ll look and feel great. Athletes of any type who feel and look great perform better. Period. They also feel more positive about the experience, having more fun and playing with more confidence.

Exciting Developments With Puma

Celebrities understand the importance of comfort, function and a fantastic appearance. A number of famous representatives have signed with the company to promote just those things. They trust Puma to provide them with a unique look and the comfort and functionality they need. Selena Gomezrecently announced a long-term partnership with Puma and will work with the brand to design product. Puma has also partnered with many soccer club, including The Arsenal, s to design their kits. The kits, with strong, clean lines and cutting-edge functionality, are exactly what soccer teams need. Even Lewis Hamilton and ValtteriBottasof Cirque du Soleil’s VOLTA have partnered with PUMA Motorsport! Talk about gaining more horsepower and energy with Puma!

Workout Routine is Important

Strong bones

As a person becomes older the bones start deteriorating, and by exercising the bones get stronger. Lifting weights, jumping and jogging are some ways to make bones stronger.

Boosts memory

Physical movement (stretching and flexibility) help prevent arterial aging that causes Alzheimer’s. Working out (physical activity) enhances growth factors and stimulates the neurological connections in your brain, for better brain activity.

Better sleep

Studies have shown that people who follow a daily workout routine are more alert during the day and can sleep profoundly during the night.

Improves mood

Physical activity causes the body to produce endorphins. The endorphins communicate with the brain and lessen the feeling of pain. Endorphins give a positive feeling to the body.

Energetic feeling

Workouts such as walking or jogging for 15-20 minutes on a daily basis will help.

Builds muscle mass

The three major exercises for building muscle mass are push-ups, pull-ups, and squats.

Reduces fat

High-intensity interval techniques help reduce that hard-to-lose body fat in the mid-stomach area. One high-intensity exercise involves riding your bike, starting off slow, accelerating, and going back to slow mode. That causes your heart rate to go up. Other techniques are running, Tabata squats, and boxing. All these should be done with pauses in between.

Reduces arthritis risk

If there is no physical activity in your life, the muscle and tissue around the bones have no protection. Working out strengthens muscles and will reduce joint pain.

Improves quality of life

Workouts are said to improve mental and physical health and prevent diseases.

Some Advantages of Morning Run

Elevates your metabolism. If you run to lose weight, then an early morning run is a great way to trim the pounds. Scientific studies show that if you start your exercise early, your metabolism gets revved up allowing you to burn more calories during the run. But the best part is, since your metabolism has peaked so early, it will continue to burn calories at a heightened rate even when you’re at a resting pace for the remainder of the morning. So when you eat a post run meal and lunch, your body gets replenished with nutrients, but still continues to burn extra pounds.

Starts a routine but gives room for sudden urgent matters. A fitness routine can be difficult to maintain, but if you start it early in your day it becomes a lot easier. You’ll sustain a good habit because it’s one of the first things you do to start your day. You learn to develop a sense of discipline by sticking to your morning run ritual. Another benefit is even if an urgent matter crops up during the day, you can still run and just displace other less important aspects of your day.

Deeper, more restful sleep. If you suffer from restless nights a morning run can help you ease the situation. Obviously, a morning run requires you to wake up early. As you start your day early and go about the rest, by the end of the day you will feel natural fatigue to help you get quality sleep. This is compared to a late evening run where you can still be left alert even if it’s already time for bed.

Okay, so you know a few of the benefits. What about the harder part of a morning run? Here’s how to maintain the routine and a few other tips.

Get ready before going to bed. Save time (and prevent being lazy) by getting your stuff ready before you go to sleep. Ready your running clothes and shoes so all you have to do is put them on in the morning and not pick them out. If you’re still looking for running gear, technical clothes and Reebok running shoes are a good running combo. You can get them at your favorite online shop.

Set up an alarm far, far away. Obviously, waking up is the hardest part. So force yourself to get out of bed by placing your alarm clock where you will be forced to get up, walk and shut it off. This way, you really get to move and won’t be tempted to hit the snooze button.

Drink and eat up. During sleep, your body does not get a regular supply of fluids, leaving it dehydrated. Drink a glass of water when you wake up. Eat a light, small meal high in carbs, low in fat and has a moderate amount of protein for pre-run meal. For example, oatmeal, eggs on whole wheat toast and cottage cheese, Greek yoghurt with berries and almonds are good choices.

Build Muscle Fast

Train For Strength

If you want to build muscle, you must train for strength. A stronger muscle is a bigger muscle because the fibres have to grow to accommodate greater load. If you started out bench pressing 25 kilos, can you imagine how much bigger your chest, shoulders and arms would be if you increased your Bench Press to 100 kilos?

Stick To The Basics

For sure, you will put on size when you apply resistance to a muscle. But not all exercises are created equal. Basic, compound exercises which use different muscle groups build muscle faster than cables, machines or bodyweight training. Lat Pulldowns build your latissimus dorsi muscles, rear shoulders and biceps. But Deadlifts work your legs, glutes, hips, lower back, middle and upper back, traps, rear shoulders, arms and abs.

Eat On Schedule

It is very important to regularly feed your body with valuable nutrients throughout the day and especially the hours after you exercise.

Consuming plenty of protein and carbs within around 30 minutes of your workout will probably make the single biggest difference in your muscle building program.

The reason for this is that this time period is when your body MOST NEEDS FUEL to rebuild your muscles. If there’s no fuel or not enough, this will limit your muscle building progress.

Beat Stress With Exercise

1. Releases Endorphins

Endorphins are neurotransmitters that improve your mood and make you feel good.

These are chemicals that are produced in the brain and are released to offset the effects of stress and pain.

Exercise triggers the release of endorphins to accommodate the stresses of physical activity.

2. It’s A Great Way To Clear The Mind

Do you know why Tim Cook of Apple is on the treadmill at 5 in the morning or why Google’s Sergey Brin sometimes walks on his hands in his office?

This is because exercise helps clear the mind. When you are stressed out your body becomes tight.

Exercise helps loosen you up by improving blood circulation.

3. Boosts Confidence

Whether you want to lose weight, gain muscle mass or run your first marathon exercise makes you want to set goals.

When you accomplish these goals, it boosts your confidence in your ability to overcome challenges.

Exercising conditions your mind to approach potentially harmful situations with more strategy and purpose; the same way you did when you were working toward accomplishing your goals.

4. Improves Quality Of Sleep

Does your sleep occasionally get disrupted by “voices” in your head? These are called “white noise”.

Exercise clears your thoughts and places your mind under the best conditions to present solutions for pressing problems.

When you find resolution, you silence the white noise and sleep better.

5. Strengthens The Body’s Immune System

Exercise improves blood circulation and this ensures the efficient transport of valuable nutrients to your different organs and systems.

It is very important for your immune system to remain strong and healthy because it provides the first line of defense against viruses and bacteria.

Your immune system also produces phagocytes and lymphocytes that help fight infections.

Energized Workouts

1. Eat a Balanced Diet: Carbs, Protein, Fat

Complex carbs, lean proteins, healthy fats. Your body needs all of these macronutrients to work at its best.

Complex carbs like whole grains, vegetables and fruits provide your body with energy. That’s pretty straight-forward. Carbs = energy. So if you are following the very trendy low-carb diet, make sure that you don’t cut them out completely.

Proteins like fish, chicken and eggs provide the amino acids that your body needs to build and repair muscle and produce enzymes and hormones. Eating protein helps to keep you satisfied throughout the day.

Healthy fats, like avocados, nut butters and olive oil, aid metabolism, provide padding for your organs and bones and aid in growth and reproduction.

A well-balanced plate, one with all three macronutrients on it, will keep your blood sugars stable and your energy up throughout the day.

2. Eat Often: Have a Balanced Meal Every 3-4 Hours

There is a myth floating around that skipping meals is the way to a leaner self. Not true.

You need to eat every 3-4 hours to keep your energy stable, your metabolism kicking, to prevent muscle loss and to fend off between-meal-munchies.

Take a look at your schedule and make time to eat.

If you workout in the morning, eat something small an hour before you hit the gym. If you work out after work, make sure you midday snack is a healthy, balanced meal to give you energy to make it to the gym and through a workout!

3. Avoid Processed Foods

Processed foods contain fake sugars, unhealthy fats, extra sodium and loads of additives that your body just does not need. Don’t eat them. Processed foods lack the nutrients that you get from whole, unprocessed, clean foods. You might get a quick buzz from the sugar overload but you’ll crash soon after.

Strength Training

1. Progressive Resistance
2. Progressive Overload
3. Nutrition
4. Rest And Recovery

Progressive Resistance is the underlying principle of building strength. If you want to get stronger, you must periodically increase the amount of resistance applied to your muscle.

What if you have reached your limit?

If your progress has stalled or you have reached a plateau then we transition to Progressive Overload. This is the principle which requires you to overcome strength plateaus by increasing the amount of resistance at specific sticking points or weak areas.

A good example would be sprinters who use a weighted sled or resistance bands to improve their starting time off the blocks. Basketball players use Plyometrics to improve their second jump.

The value of a good nutrition program can never be over-stated. Food provides the calories to fuel your workouts and the macronutrients to jump-start the recovery process. But you have to know what foods to eat and when.

Finally, you will not get stronger if your body will not have enough time to rebuild damaged muscle tissue.

About Handstand Push Up

The handstand push-up is very simple in nature in which all that is required for it is a wall. To perform a handstand push-up, you merely kick yourself up on the wall, with your feet touching, so that you are upside down. After that is accomplished, you let yourself down to let you’re head hit the ground and push yourself back up fully to the lock-out position. Sounds simple right? This is one of the toughest exercises because your height and weight affect the easiness of it. Imagine having two hundred and twenty-five pounds to push up as opposed to someone who only weighs one hundred and eighty-five pounds. Or being six foot-four instead of only five foot-ten. It is still tough no matter what, but being taller and heavier definitely has its consequences with this exercise.


To perform a handstand push-up, start about five feet from the wall. Place your hands, on the mat or ground, a little more than shoulder width apart. Also, make sure your hands are a little further away from the wall, so they will be in front of your head when you go upside down. If done right, this will create a triangle between your hands and your head.

To kick up on the wall, simply swing one leg into the air and use that momentum to let the other follow. While doing this, you are simultaneously keeping you arms extended and squeezing your core to help balance yourself. You will use the wall as your way of stopping, but be careful not to hit the wall too hard, otherwise you can potentially lose your upside down position and have to start over. Once you are successfully upside down on the wall, you are now ready to start performing handstand push-ups. To do this, just simply let yourself down where your head touches the ground or mat and push yourself up.

There are two different ways you can do a handstand push-up. You can either do strict or kipping. The strict is a lot harder because with strict handstand push-ups, you are just using your arms to push yourself up. Kipping handstand push-ups involve bringing your legs down, almost to your chest, and shooting them up in to the air. This will help give you some momentum and make it easier to push yourself up.


For some people, this exercise may come easy to them in that they will have it within ten minutes of being shown. For others, it may take a little longer while also having to do some training exercises to help them get to where they need to be to achieve it. There are a few training exercises you can do directly involving the movements of a handstand push-up. It is not uncommon for people to get nervous about kicking up in to the upside down position. A great way to practice is to just kick up upside down and hold yourself up for as long as you can. Once you are comfortable being upside down, you can practice letting yourself down very slowly. This is called a negative handstand push-up and can ultimately help you get the strength you need to push yourself back up. You can also do dumbbell presses while sitting or standing.

Good Workout At Local Park

Run Up and Down Hills

A very easy way to get in a good workout at a park is to find an area with some steep grassy hills and run up and down them. Most parks have at least one area with hills that work great for this. Either do them on your own while the kids are playing but within eye shot, or bring them with you to help them get a good workout as well. Try to go up and down a few times, or until you can’t possible run anymore.

Do a Fitness Scavenger Hunt

You can create a fitness scavenger hunt at a park, not by searching for items, but by doing certain exercises. Challenge each person in your group to complete a list of exercises in any order they want. This might be running a sprint, doing a long plank, performing 15 burpees, or doing 10 jumping jacks. Add squats, lunges, etc.

Try Pull-Ups in the Playground

If there are bars in the jungle gym or playground area of the park, you can use that while your kids are a safe distance away. Find a bar that is high enough for you to stand and try pull-ups. If there are only lower bars, grab a hold of it. Then lift your legs until they are off the ground. This actually gives you an even better workout because your legs and core are working while your arms are trying to do the pull-up.

Do Tree Planks

Instead of a regular plank, find a tree at the park and use it for your planks. Stand in front of the tree with your back to the tree trunk. Get down on your hands and knees with your feet pointed at the tree, as close to it as possible. Now balance on your hands while moving your legs up the tree until your body is aligned doing a plank.

Postpartum Exercises

1. Knee Rolls: Lie on your back with your knees bent, feet flat, and arms extended to the side, roll knees slowly to one side, keeping shoulders flat. Return to original position and then roll to opposite side.
2. Pelvic Rocking: Lying on your back with arms at sides, knees bent, and feet flat, tighten the abdomen and buttocks and attempt to flatten back on floor. Hold for a count of 10, then arch the back, causing your pelvis to “rock
3. Abdominal tightening: This involves lying on your back, knees bent, and feet flat, slowly raise head toward knees. Arms should extend along either side of legs. Return slowly to original position.
4. Abdominal breathing: Lie on your back, inhale deeply using the abdominal muscles. The abdomen should expand. Then exhale slowly through pursed lips,tightening the abdominal muscles.
5. Buttocks lifting: Lie on your back, arms at sides, knees bent, and feet flat, slowly raise buttocks and arch the back. Return slowly to the starting position.
6. Knee to abdomen: Lie on your back, arms at sides, bend one knee and thigh until foot touches buttocks. Straighten leg and lower it slowly. Repeat with other leg.