Five Ways To Prevent Lower Back Pain When You Work Out

 

Lower back pain is often an unwanted side effect of working out. It can interfere with your workout and prevent you from achieving your fitness goals. The pain can also get worse and you might end up not wanting to exercise at all. Keeping your lower back healthy is essential if you want to exercise without experiencing pain the next day. Read on for the five best tips that are going to keep your lower back strong and pain-free.

Don’t Forget To Stretch

Stretching takes time and you might be tempted to skip this step, but it is one of the most important things you can do to keep your lower back loose and limber. Stretching is going to lubricate your spine and it is also going to help keep your back in alignment when you are working out. Spending five minutes stretching your lower back before you exercise and five minutes after you exercise is going to make a big difference in how you feel, and you are going to reduce your risk of getting injured during your workout.

Your back will also heal faster if you do get injured which is important. It is easy to hurt your lower back when you are lifting and twisting during a workout. Sudden movements can cause your muscles to tear or stretch which is going to cause pain. Make sure that you pay attention to your hamstrings. Tight hamstrings cause lower back pain so to make sure that you regularly stretch them out.

Strengthen Your Back With Exercise

If you are going to be doing a lot of exercises that involve your lower back, you are going to want to keep your lower back as strong as possible. This means that you need to do back exercises on a regular basis to make your lower back strong. Regular exercising is going to help prevent injuries and it will keep your lower back healthy.

Wall sits are a great way to strengthen your lower back without using any weights. Get as close to the wall as you can and make sure that your back is touching the wall. Bend your knees and slide your back down as far as you can go. Hold this position for 30 seconds or more. Repeat five times. Wall sits are harder than they look, and they will give you a serious back workout.
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Switch up you fitness-plan this summer and get the body you want

If you have left it late this year to prepare for your summer body then don’t worry, so have we. However, there is still time to get the results you want ahead of bikini season, by taking inspiration from 2018’s key workout trends and shaking up your exercise regime to help you get the body you want in no time at all.

  1. HIIT your fitness goals and prepare for an intense sweat sesh – HIIT workouts have been popular for a while and are renowned for their ability to engage all muscle groups and leave you a calorie burning machine, long after the class has finished.  In these classes you can expect to burn anywhere from 500-900 calories and uses a combination of treadmill work and training interval exercises to keep your heart rate up and keep your body guessing. These classes are great if you want an intense workout and quick results.
  2.  Overcome the Obstacles – Prepare to increase your stamina, agility and have your resilience thoroughly tested with an outdoor obstacle course. These classes are usually run by a specialist boot-camp with trained instructors though some gyms do hold an indoor equivalent. They are perfect to get you out ion the fresh-air and the combination of different exercises in quick succession will challenge you to your limits.  From scaling steep inclines to running with sandbags, this dynamic workout will usually last for around 45minutes and the alternating cardiovascular and strength training will turn you into a true ninja warrior.
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Why Brick New York Has The Best Group Fitness Classes

When thinking about joining a new gym, some of the first things you look for are good hours, good equipment, clean facilities, and a friendly staff. Places like Brick New York, a gym near Grand Central goes above and beyond to make an excellent first and lasting impression. Brick New York is unique in the fact that it offers group fitness classes that can’t be found anywhere else. Along with that, there’s a complementary shower room, towel service, Wi-Fi- access, and even a Progenex shake & Caveman Coffee Bar to purchase recovery drinks at after your workout.

 

Each personal and group fitness trainer is highly qualified and enthusiastic when it comes to helping members meet their fitness goals. Below you can find the classes offered at Brick New York and what each of them entails.

 

B | Fit  

This program revolves around both strength and conditioning by testing your aerobic capacity as well as your muscular endurance. B | Fit uses traditional lifts like deadlifts, squats, and presses. This class is fine for both experienced and inexperienced lifters and athletes.

 

B | Strong

This is a class for those looking to put on muscle mass and be able to lift heavier weights at the end of the program. The goal is to improve definition by utilizing isolated free weight movement while also improving the numbers.

 

B | Mobile

This is a unique program in the fact that it’s focus is on enhancing muscle recovery as well as increasing your body’s range of motion. The trainers will teach deep stretching techniques along with mobility methods that include bands, foam rollers, and other tools.
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The 4th International Day of Yoga

Consulate General of India
presents
The 4th International Day of Yoga
with FREE Yoga and Meditation Sessions
Saturday, June 16, 2018 at 11am
Governor’s Island
Consulate General of India presents The 4th International Day of Yoga on Saturday, June 16, 2018 at 11am at Picnic Point on Governor’s Island.
The admission to the event is free for to participate, but advance registration is required:
Free ferry access to Governor’s Island at 10am.
Consulate General of India is back again with the celebration of the 4th International Day of Yoga on June 16, 2018, bringing together communities to enjoy the spirit of Yoga.

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Complete Guide To Pre-Workout Supplements: Is It for Everyone?

Working out is hard. During the first days of hitting the gym, you are always psyched up. It’s because you have got goals or objectives that you want to achieve. Maybe you want to lose some weight, or perhaps you are an athlete, and you want to keep fit. Despite your objective, after the first week or two. The laziness comes in. You feel like you don’t want to go to the gym. It almost feels like you are out of energy. This is where pre-workout supplements come in handy.

 

You have probably heard it from friends or colleagues on how these pre-workout supplements get them in the mood of working out. It’s okay to wonder if the pre-workout supplements are suitable for you. This post will provide you with all you need to know about pre-workout supplements. By the end of it, you will be able to make an informed decision on whether to use them or not.

But, what are Pre-workout Supplements?

It’s a supplement that you should take before hitting the gym. The supplement usually entails ingredients responsible for addressing a couple of issues that may occur during training such as low energy, loss of focus, fatigue and much more. A good pre-workout supplement should provide the user with an optimal hormonal environment that enables him/her to get the most out of a workout session.

What Are The Ingredients Responsible?

Before taking any supplement, it’s always best to know which ingredient you are taking into your body. In the case of pre-workout supplements, the ingredients used are usually similar.

 

Below are some examples;

  • Caffeine

Being one of the primary ingredients, coffee is known to improve alertness, arousal and improve the energy level.
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Sports That Will Get You Fit – And Fast

Everyone is looking for a quick fix to their body ailments these days, cause who actually has time to dedicate themselves to something long term when you’ve got children, jobs and home life to think about too? We all know that eating healthily and exercising is the best way of keeping your fitness levels at their best, but are there any quick fixes out there? You might try a crash diet, but the results can quickly be reversed once you return to your regular eating habits. However, when it comes to exercise, a few rules can be bent because there are exercises out there which will get you fit – and fast too. Check it out:

Baseball

The great thing about baseball is that you’re using every muscle in your body without even realising it. You’re too busy thinking about either hitting the ball, catching the ball, or running to your base (or even getting a home run!). In a regular match you could be burning off up to 500 calories!! Sign yourself up for a fast train to fitness heaven.

Skiing

As you can probably imagine, skiing is another sport that uses many muscles in your body. You may think that it’s sliding down a hill on two skis, but you use your muscles working your way through the snow (and trying not to fall over!) So, if you’re heading off on a skiing holiday to say, Marriott’s Summit Watch, then why not rent out some skis and hit the mountains for a full body workout?
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Thousands of Athletes Battle Fire and Barbed Wire During Spartan’s Tri-State Obstacle Race Weekend in Vernon, NJ

World’s Largest Obstacle Race and Endurance Brand Brings Racers of All Ages and Skill Levels to Mountain Creek Resort for Two Days of Competition.

WHO: Thousands of competitors of all ages and skill levels, including kids 4 years old and up WHAT: Grit and endurance collide at Spartan’s Tri-State obstacle race weekend, which will bring thousands of athletes to Mountain Creek Resort to compete in the brand’s toughest races, the 12+ mile 30-35 obstacle “Beast” and the 30 mile, 60+ obstacles Ultra, where they will conquer obstacles including the Spear Throw, Barbed Wire Crawl, Monkey Bars and Fire Jump. A Spartan Kids race course features age-specific distances and obstacles for kids four – 13-years old.

The weekend also features a 12-hour “Hurricane Heat,” a unique endurance event, traversing on and off the Spartan race course. Hurricane Heat participants work together in teams to complete any and all challenges set before them. Spartan events focus on sport and athleticism, pushing the bodies and minds of competitors to the limit across miles of unforgiving terrain while they conquer signature obstacles. With more than one million annual participants and more than 200 events across more than 30 countries, Spartan is the world’s largest obstacle race and endurance brand.
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Spring into Fitness with this Gear

Now that the weather is starting to warm up, we are excited to be headed back outside more often. Here are some of our favorites for ready-for-Spring fitness wear.

Ready to hit the trails? Us too! This has been a long winter (thanks, Phil) and we are more then enthusiastic about warmer weather and more outside time. If you are a runner, walker, or hiker, you will love these new sneakers from Brooks Running. The Launch 5 is a lightweight shoe with a mesh outer layer that keeps things airy. It has a “BioMoGo DNA midsole cushioning and rebounding rubber create a springy feel underfoot”. (What does that mean? It’s basically providing adaptive cushioning throughout the midsole as well instead of just the usual support only in the heel and forefoot. The more you know.) It’s a truly comfortable shoe for everyday wear as well as for running. It works well for the gym (even if the treadmill you get stuck on is a bit shoddy), trails, and sidewalks- we’ve had no complaints over here. $100 at http://www.brooksrunning.com

Another option is the Adrenaline GTS 18, which is extremely supportive and well cushioned. These shoes are known and trusted for their amazing fit, and we completely agree.  One of their features that helps with this is an “asymmetrical 3D Fit Print and TPU saddle pulls from the heel and wraps around your midfoot for a secure fit”.  It also has the BioMoGo DNA midsole cushioning that we had mentioned above, as well as an integrated Segmented Crash Pad that cushions your feet as they land.  If you are all about support and soft landings, this is the shoe for you. We’ve used these on about every terrain you can think of, both running and as casual wear, and they have been holding up extremely well and have become the favorite sneaker of a very, very picky runner.  $120 at http://www.brooksrunning.com

For ladies’ support without the underwire, check out the Fiona Bra. This bra is easy to get on and off, comes in a multitude of colors, and is easy to wear for a long day. It has molded cups, velcro adjustable straps (which actually stay in place, surprisingly) and a padded back hook-and-loop closure. The sides come up high enough so there is no leakage, and it will hold you in place as you move about. The compression is excellent. These run from $30-$50 depending on size and color preference on http://www.brooksrunning.com

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