The importance of sleep for wellbeing has been a prevalent topic in medical research as of late. 49% of American adults surveyed by the Better Sleep Council feel that they do not get enough sleep. In fact, it’s recommended that adults between 18 and 55 years old get 8 hours of sleep a night whereas, according to Gallup, the average amount of sleep Americans get is 6.8 hours. This is 1 hour less than the national average in 1942. But is sleep really that important? What does it do for us that makes it so important?
A number of biological processes occur during sleep. For instance, growth hormone, which helps to rebuild tissue like skeletal muscles, is released mostly during sleep. In order to repair the common damage to muscle and other tissue from daily use and exercise, humans need a healthy amount of sleep. Proper sleep also helps to restore healthy cognitive function. Brain cells need a chance to be repaired and to flush out wastes that have built up during waking hours.
You can die from sleep deprivation before starvation. That might be a bit of a dramatic statement but besides missing the opportunity to rejuvenate, lack of sleep is detrimental to a well functioning immune system. The research isn’t yet definitive but it does show that T-cell count is lower in sleep deprived individuals. Increase your chances of avoiding the cold and flu by getting to bed early.
In an article, Web MD compared sleep deprivation to being “drunk”. Judgement becomes impaired, reaction time is decreased, and memory is degraded. This is why teenagers are recommended to get up to 10 hours of sleep per night. Students are proven to do better in school when they are well rested.
Be sure to make an effort to get the proper amount of sleep on a regular basis. Not eating late in the evening, avoiding caffeine after 2pm, and dimming the lights in your home prior to bedtime can help improve sleep. Avoid looking at electronic devices before bed, such as computers, cell phones, and the television. Recovery is often even more important to a balanced wellness regimen than any exercise routine. A good nights sleep only helps to improve every other effort to live an optimally healthy life.
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Use the MostFit™ Suspension Strap to increase core strength and balance. Yoga teacher and personal trainer Erin Fukuda demonstrates 5 variations of mountain climbers with the MostFit™ Suspension Straps.
1. Suspension Strap Mountain Climbers (Tiger Pose)
2. Push-up Mountain Climber (Eka Pada Chaturanga)
3. Double Knee, Side-to-Side Knee Tucks (Side Crow)
4. Single Leg Suspended Mountain Climber with Straight Leg (Eka Pada Koundinyasana)
5. Single Leg Suspended Mountain Climber with a Twist (Eka Pada Koundinyasana, variation)
Watch how MostFit™ Suspension Straps increase the efficiency of her workout.
1. Modify any movements that don't feel good, paying attention to your lower back, wrists, neck, and breath.
2. Always listen to your body.
3. Breathe.
4. Have fun with it!
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With the MostFit™ Core Hammer you no longer need a bulky tire and sledgehammer to for this style of workout. Try these Core Hammer slams with a paddle lunge. This exercise is great for building rotational strength, core strength, aerobic endurance and grip strength. With the MostFit™ Core Hammer you or your clients can perform this and a variety of other sledgehammer exercises anywhere, anytime.
Stand with your feet in a semi wide, parallel, base. Be sure to engage your core and protect your grip on the Core Hammer as you slam it on the ground in front of you. As you retract the Core Hammer step back with your left foot into a lunge and twist your torso and the Hammer to your right. Step back up to your starting position and repeat. Be sure to do a set on each side.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
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Plyometric training, also known as "Plyo" used to be called "jump training" because it mimicked the things you did in your childhood, like skipping and jumping around. This type of training helps to develop explosive power because the muscles are being contracted and stretched, which helps to build dynamic strength for activities such as basketball, volleyball, skiing, and free running.
The benefits of Plyometric Training are:
If you are a beginner, you want to start off slow. Plyometric training is also something you don't want to do everyday because it can be taxing on the joints and lead to things like "Jumpers Knee." Also know that it will get your heart rate up pretty fast so aim for 30 seconds then work your way up to 60 second intervals.
Plyometric Training is not for everyone. If you have injuries, arthritis, or bone or joint issues, high-impact exercises may not be suitable for you. If you are pregnant, have heart disease, high-blood pressure, or diabetes, your doctor may recommend a lower-intensity type of exercise, but check with them first. Safety first.
Plyometrics can be practiced anywhere, but think of soft landing areas like foam flooring, the grass, or sand.
MostFit just launched The Plyo Caddy and you can get one on our website. Other simple tools are jumping over cones or hurdles, or hopping on to bleachers at the park. Get creative. Plyometric Training can be super fun!
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The MostFit™ Suspension Strap makes it easy to get your exercise in during your lunch break. Whether or not you have a gym, equipment, inside or outdoors, MostFit™ portable fitness equipment makes it easy. It has a simple anchoring system for your door or use it on a tree or a bar outside.
In this workout, Wes shows you a simple, but challenging circuit that can be done in 30 minutes or less in the lot behind the office, a park, or your own backyard. If you don't like counting reps, set a timer and do each exercise for 45-60 seconds. Repeat the circuit 2-5x, depending on how much time you have.
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Living an active lifestyle sometimes comes with injuries and accidents. Many of us have experienced strains, sprains, and broken bones. When this occurs, the body needs time to heal, but what you don't want to do is ignore the injury. You definitely want to seek proper medical care so that you can recover safely and get back to doing the things you love.
Watch how MostFit™ founder Andrew Gavigan used suspension training to recover from a motorcycle accident.
In this video, creator of the MostFit™ Suspension Strap, Andrew Gavigan is recovering from a motorcycle accident and using suspension training exercises to rehab his leg. The MostFit™ Suspension Strap can help modify any exercise to meet your fitness level and abilities. Once you have been cleared to begin rehab and/or physical therapy, incorporate the MostFit Suspension Strap in to your daily practice. Many chiropractors and physical therapists use the MostFit Suspension Strap in their offices with their clients.
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Want to break a sweat, gain some strength, and let off some steam? Sledgehammer workouts are the way to go. Try these 7 sledgehammer exercises in a circuit with the MostFit™ Core Hammer.
1. Alternating Sledgehammer Slams
2. Paddle Lunges
Add a twist to your sledgehammer workout with the paddle lunges. You can alternate or do one side at a time. Hold the Core Hammer like you would for a slam, step back with your right leg into a lunge, and twist your torso, and the hammer, to the left. Be sure to keep your hips center and your abs tight.
3. Flag Pole Squats
Flag pole squats are a great grip strengthening exercise as well as a lower body challenge. Hold the Core hammer in front of you, the lower your grip, and the closer your hands are to each other, the harder this move will be. Drop your hips back and down into a deep squat while balancing the Core Hammer as best as you can.
4. Paddle Lunges w/ Slams
Much like the previous Paddle Lunges, but with an added slam. Step back into your lunge, and twist just like before. As you come out of that lunge, step into a semi-wide base and do a sledgehammer slam. You can alternate or repeat on the same side.
5. Sledgehammer Burpee Slams
Everyone’s favorite exercise with an added bonus. Sledgehammer burped with a slam. Drop to the floor like a standard burped but keep your hands on the Core Hammer handle. Do a full push up and pop back up to your feet. Make sure you land in a semi-wide base and slam the Core Hammer on the grounds. Try to alternate sides if you can. Who knew there would be a way to make burpees harder???
6. Single Arm Flagpole Lunges
Another great grip strength challenge. Hold the Core Hammer vertically in your right hand. The lower on the handle you grab, the more challenging it will be to balance. Step back with your right leg into a lunge. Keep an eye on the head of the Core Hammer, it helps to keep balance. Step back up slowly and repeat.
7. Sit Up Slams
One of our favorite sledgehammer exercises, which can only be done with a MostFit™ Core Hammer. Sit on the ground with your legs straddled. Hold on tot the Core Hammer with both hands and extend over head. Slam the Core hammer in front of you as hard as you can. As the hammer rebounds lay back on the floor and then hit the ground behind you as hard as possible. as the hammer rebounds sit back up again and repeat. The Core Hammer really provides a dynamic and fun way to challenge your core.
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