Adaptive Exercises: What is it?

Have you ever heard of Adaptive exercises? Adaptive exercises are a type of physical activity that is specifically designed for people with disabilities. These exercises can help to improve the overall health and well-being of the individual. There are many diverse types of adaptive exercises, and it is important to find one that is right for the individual. 

Types of Adaptive Exercises: 

There are many different types of adaptive exercises, to help promote physical fitness to everyone, regardless of how they may need to play. These sports can be done by people who are in wheelchairs, blind, deaf, or have any form of physical disability.  Some good examples of this are: wheelchair basketball, power chair football, sitting volleyball, para badminton and many others. If there is a sport out there, I am sure it can be adapted to suit anyone’s lifestyle. 

Benefits of Adaptive Exercises: 

Adaptive exercises have many benefits, such as improving overall health, increasing strength and flexibility, improving coordination, and providing a way to socialize. These activities can help to improve the quality of life for people with disabilities.

 
Posted on March 13, 2023 by Donna Rabideau and tagged fitness adaptiveexercise.

Tabata Exercises That Will Increase Your Fitness Stamina

When it comes to fitness, each person has their own goals and how they need it to work for their individual body type. However, working out makes you feel good, and if you like high-intensity workouts, this is the one for you! 

Tabata is a different type of HIIT training that can give you some significant results in less time than going to the gym. The only way you will get the desired results and see changes within your body is to challenge your stamina and raise your heart rate. Short bursts of high intensity will fire up each muscle group within a four-minute workout.

All you need is an exercise mat and your body weight. Giving your maximum amount of effort for a solid 20 seconds, then resting for 10 seconds and repeat while performing the following exercises for a total of four minutes is all it takes!


  • Lateral shuffles

  • Jumping lunges

  • Plank rocking 

  • Lateral plank walks

 
Posted on February 27, 2023 by Rhonda Trammell and tagged fitness shredded tabata hiit.

3 Reasons Why Safety Comes First

Your health is your wealth, injuries can happen at any time, but there are ways to prevent seriously hurting yourself. Before you go to the gym, you will know what your body feels like and when it tells you something isn’t right, you shouldn’t fight it. You have to work with your body so your body will work with you. For starters, take some time to warm up and stretch your muscles, make them feel loose before putting them to work.

After your warm up, you should slowly build your way up with lower weights before testing your body with heavy weight and low reps. This will activate your muscles, so when they feel the lower weight is too light, that is when you increase the weight to something heavier as long as it’s manageable. Regardless if the weight is too light, too heavy or in the middle, your body will feel a level of tightness where they tell you to take a break in between sets. 

When using fitness equipment such as the squat rack or the bench press, it is safe and helpful if you have a spotter to assist you and watch over your workout. The spotter's job is to ensure that you are able to lift the weight you choose without injuring yourself. If you happen to fail the rep you’re on, the spotter will lift the weight for you to avoid the weight from dropping on you or from falling down resulting in possible injury.

Safety First!

 
Posted on February 22, 2023 by Luis Rodriguez and tagged fitness shredded.

Bulking VS Toning

Bulking Vs. Toning | What are the differences? 

Going to the gym many people know the discussions that take place on the opinions of bulking versus toning. Bulking is as it sounds: using heavier weights while putting more protein and calories in your diet to create muscle growth, not fat. Toning is used to reduce body fat by giving muscles definition and shape. The major difference between the two is how much space the muscles take up and how it looks.  

Bulking  

For a general idea of what is behind the “science” of bulking, it consists of three main parts: weights, calories, and protein. Increasing the size of the muscles using weights consists of using enough weight that can only be lifted one to five times before muscle failure happens. As the person's strength increases the weights do as well. Eating to bulk up consists of an intake of calories that are in excess to what the individual needs to maintain their weight. The same goes for an increase of protein in the diet because it is the building block of muscles.  

Toning 

Toning also involves weight but with a lighter weight that requires more repetitions to achieve the results a person is looking for. Cardio is a form of exercise that is popular to use in toning because of the number of calories that can be burned. Using a diet to create a calorie deficit is helpful when toning to be able to achieve results as the goal is to reduce body fat.

 
Posted on February 20, 2023 by Donna Rabideau and tagged fitness shredded.

Shredded for Summer

Even though it seems far away, now is the time to begin sculpting your perfect beach body for the summer. The first thing people think about when they hear beach body is the coveted six pack abs. If you want to know how that can be you, you’re in the right place. Here's a few exercises to do to help you achieve your fitness goal.

1. The plank is a simple yet effective exercise that works your entire core, including your abs, lower back, and obliques. Start by holding a plank position for 30 seconds and gradually increase the time as you get stronger.

2. Leg raises are another effective exercise for strengthening your abs. Lie down on your back and lift your legs up towards the ceiling. Hold for a few seconds before lowering back down. Repeat for three sets of 12 reps.

3. Russian twists are a great exercise for targeting your oblique muscles. Sit on the ground with your knees bent and feet flat. Hold a weight or medicine ball and twist your torso to the left and right. Repeat for three sets of 12 reps.

A six-pack of abs is achievable with a dedicated workout plan. By following this simple yet effective workout plan, you can strengthen your core muscles and achieve your fitness goals. Remember to be consistent and gradually increase the difficulty of the exercises as you get stronger. Good luck!

 
Posted on February 13, 2023 by Nick Giuliano and tagged fitness shredded.