Footwear For Aerobics

Footwear For Aerobics


Aerobics, especially high impact, is a tough form of exercise to the lower extremity. To avoid injuries to the feet, knees and hips you should be in shape enough to workout at a high level, use proper equipment, have a suitable floor surface and carefully choosen shoes.
The forces generated during aerobic movements can be up to six times that of gravity directed at each bone of the foot. Aerobic shoes must first and foremust have good shock absorption and be well cushioned.
Aerobic moves often involve side to side or lateral movements for an extended period of time. If your foot has the tendency to supinate or pronate (turn outside or inside) it's important to see a podiatrist who may recommend controlling the side to side movement by using special inserts.

Because of the lateral movements, shoes must have a well formed arch that corrects for these forces and a thick upper leather to provide stability to the front of the foot. Shoes should also have a firm toe box that is high enough to prevent pain in the toe and nail areas.
Simple sneakers or tennis shoes you may have hanging around your closet probably will not be sufficient. The major shoe companies have developed both aerobic and cross training shoes that will meet the necessary safety enhancing criteria. These shoes provide the needed arch support, cushioning and side to side support which will allow safer turning and twisting.
Running shoes are also not a good candidate for aerobic footwear. Runners primarily move straight ahead so their shoes aren't made for lateral support. They also often have an outside flair that puts you at a greater risk for injury.
The best time to try on aerobics shoes is in the afternoon when you feet have had time to swell a bit. They should fit snug but not tight. Wear the same socks (athletic socks of acrylic blend) you are going to exercise in. Once you've found the right shoe, tie them doubly and securely. This helps prevent tripping accidents.
The pair of shoes you choose for aerobic classes is a very important determinate in how many and what kind of injuries you could sustain. It is imperative duting those high impact or interval classes to have properly supported shoes. Low impact also does a lot of side to side movements so don't think you can get by with your old closet sneakers in these classes either.

5 Common Running Injuries – What They Are and How You Can Prevent Them


The risk of you sustaining an injury related to running are higher than what most people think. You can suffer from a little blister to a full blown out knee caps if you're not careful while running.Here are the 5 most common injuries most individuals suffer from when running, and how you can prevent them from happening.1. BlistersBlisters are caused by the constant rubbing of your shoe against your skin. They can be on the toes, side of the feet, or the heel, and anywhere in between. If left untreated, they can become infected and cause some major discomfort as well as pain.How to prevent blisters: Always wear shoes that fit your feet. Wearing shoes that's one-size too big or small will result in you suffering from occasional blisters.Another thing to note here is that, when you run, your feet will sweat. Hence you'll have wear a pair of socks that's long enough to go past the top of your shoes, so as to avoid having blisters at your ankles.If you start to get a blister, use a Band-Aid to cover the area until it recovers. Let the blister heal by itself. Do not pop it, as the fluid underneath serves to keep the blister protected until the skin underneath heals.2. Runner's KneeRunner's knee comes as a result of you overworking your knees (from running long distances consistently) over a period of time, coupled with the fact that you do not allow the surrounding sore muscles enough time to fully recover.How to prevent runner's knee: Stretching is the best way to prevent any physical injuries related to running. Be sure you stretch all the muscles and tendons before you start running. Your muscles should be well warmed up before you do any running.Also, do some squats and lunges to build up your hamstrings, shins, and calves of your legs, because the stronger they are, the less likely you'll suffer from runner's knee.3. Sore MusclesWhen you over-do your running activities, you could end up with sore muscles. Sore muscles are caused as a result of tiny tears in the muscle fibers.How to prevent sore muscles: Make sure you properly warm up your muscles before you take off on a run. Start your run slowly, and gradually increase your pace. Another thing you can do is to have a hot bath or a massage after your run to help relieve your sore muscles for a faster recovery.4. ChafingChafing is caused when your clothes constantly rub against your skin, causing rashes to form around the area. You can also get chafing when you run in the rain.Some of the common places where chafing occurs is under the bra line (for women), in the underarms, as well as around the inner thigh area.How to prevent chafing: Wear sportswear that is specially made for running. They have flat seams, not round seams, which can help prevent chafing. Also, they fit better and don't shift around while you're running.5. Heel FissuresCracks in your feet are called heel fissures. They are caused by dry feet, coupled with constant running, which over time, breaking open the skin, resulting in bleeding and subsequently, an infection around the area (for more severe cases).How to prevent heel fissures: If you find that your feet is dry, apply moisturizer on it. Also, try not to wear sandals or open shoes (even when not running) so as to avoid drying out your feet.

Personal Trainers And Your Fitness Goals


Most people these days, especially those who have little experience in the gym, need to hire a personal trainer to help them get back into shape and become physically fit. These fitness experts are qualified to help a person get in shape and also provide guidance on tips to maintain their body in a healthy manner afterwards. In addition, they provide guidance to their trainees on the food to eat and how to help their bodies by maintaining a proper balanced diet. Everyone has a different reason to start going to the gym, or rather go back to the gym. For instance, if one wants to be an athlete, he or she would prepare for a marathon by training and focusing on cardio, while many of us just want to look good for the summer. Some are also instructed by the doctor to do so, due to health reasons. Whatever reasons you have, a professional health expert like a personal trainer can make your dreams a reality.Personal trainers not only help you to achieve your end result, but they make sure you get there safely. Many of us do not know how to begin exercising or where to start. Furthermore we can all admit, that having somebody coaching and instructing us while providing motivation is a key ingredient to success. The idea is that a personal trainer is somebody who will not soothe you when training but will definitely make one sweat until one begs for mercy!This is not meant to be discouraging, but rather to motivate you and push you to new physical limits. You have to believe that it is better to struggle today to celebrate tomorrow. Getting into an exercise routine can be physically demanding and mentally difficult. Furthermore a personal trainer knows how to make the road to glory as short as possible.The shortest distance between two places is the straightest road. Personal trainers are experts in knowing what exercises can help you reach your goals the fastest. If your goal is to lose weight for example, you may think that going to the gym and hitting a treadmill until you need to pass out is the best way to shed some extra pounds. A personal trainer will set up a personalized workout routine that not only focuses on your goals, but takes your body type into account. We are all individuals and not every diet program provides the same results for everybody that tries it.Essentially your personal trainer is going be there for you helping you achieve your fitness goals. From motivation in the gym to diet plans, they will coach you and monitor your progress every step of the way. They are there to answer your questions about health and show you how to avoid injury. Many of us have bought gym memberships and actually went to the gym a few times before eventually forgetting about our old friend. A personal trainer can help you stay in touch with this long forgotten friend of the past.

The Advantages Associated With Having A Personal Fitness Trainer


Joseph Pilates developed the Pilates exercise model as early as the second decade of the 20th century. The essence of this form of physical training is the insistence on the strengthening of the core muscles and the increase of body flexibility. People who somehow suffer because of their physical condition love the benefits of aerobic fitness Pilates exercise because of the adaptability it brings along: thus, seniors, pregnant women, people who have to recover after a physical trauma, can practice a Pilates exercise rewardingly. Plus, the advantages of the method are within reach for any person who just wants to improve personal health condition.

Any Pilates exercise relies on the use of the core muscles, which are made of the deep abdominal and back muscles. The thing is that if you manage to strengthen these muscles, they will work greatly with the other superficial muscles that support the spine, ensuring movement. Hence, the health of the entire torso is influenced by the condition of the core muscles. And here we have the explanation for back pain alleviation that results after constantly participating to Pilates exercise programs.

The unique Pilates exercise technique focuses on the importance of correct work out without any insistence on movement repetition. If each and every exercise is performed with precision and completely, the results will be incredible. The integrative approach is essential, meaning that with a Pilates training session you will not work only the back, shoulders or abdominal muscles, but the entire body will receive attention and proper care.

Balance at a slow pace, this is what defines a good Pilates exercise, hence, anyone can train like this, no matter the individual physical condition. Then, training provides a certain torso stability which has a direct impact on the movement flexibility, the posture, the balance and the health of the muscles. Mention must be made here that it is recommended to practice any Pilates exercise program under the guidance of a professional trainer.
The Benefit Of Pilates Exercise Programs

Instead of the traditional physical therapy, many people with physical challenges and post-traumatic sufferance, can join some form of Pilates fitness training program and work with a certified fitness trainer on regaining good health. Statistics indicate that the recovery rate of people symptoms of physical trauma is higher for those who use the Pilates health scheme. The adaptability and flexibility of the exercises allows every trainee to evolve at a personal pace without difficulties at all. There is total safety, the physical pain is not a problem and the costs of such fitness exercise programs are usually affordable. Do it for your health!