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Category Archives: Fitness

New Year Goals with Resistance Training

With the start of the new year comes a barrage of new year’s resolutions. The self-promise to exercise more and get healthier is one resolution that commonly comes up time and time again.

Reclaiming one’s health and getting back to where you once were doesn’t have to be as difficult as you might think. The key to meeting this goal is to make it attainable and realistic to achieve. You should aim to make gradual progress over time and incorporate more practical movements into your lifestyle. Start out simple and gradually up the intensity over time as you rise to the challenge and grow stronger. If you are an avid athlete, you too can reset goals to achieve greater sports performance in 2018

For Supporting a Healthier, Stronger You, Resistance Training Is an Ideal Place to Start

Resistance training can make incredible contributions to your health, while not being all that time intensive. Along with making your body substantially stronger, research has shown that resistance training can help with:

  • Long-term body fat loss
  • Decreasing your risk of osteoporosis
  • Reducing your risk of injury, back pain, and arthritis
  • Decreasing your risk of heart disease
  • Lessening your risk of diabetes

How to Start Resistance Training Wherever You Are in Life

If you haven’t been adequately strength training on a consistent basis for quite some time, jumping right into lifting heavy free weights is not the best idea. This will be a shock to your system and could potentially be dangerous and put you at a greater risk of injury. Starting out with resistance cords is one excellent way to become a healthier, stronger version of yourself.

8 Simple, Highly-Effective Exercises That Can Be Done with Resistance Cords

  1. Pull Downs

Attach either the Original Strechcordz® with Handles S100 or the Turfcordz® with Handles S127 to a sturdy beam. Externally rotate your shoulders and pull the band handle towards you. Finish each rep with flexed back muscles to support better posture in your day to day life.

  1. Bicep Curls

Again using either the Original Strechcordz® with Handles S100 or the Turfcordz® with Handles S127, aim for high rep bicep curls by stepping on the middle of the resistance cords and pulling the handles toward your front shoulder. Keep your body language to a minimum, torso rigid, abs braced, and glutes flexed while doing this movement pattern. These curls are great for elbow joint health.

  1. Triceps Pushdowns

Tricep pushdowns are an excellent exercise to do in between recovery from bicep curls. Superseding the tricep curls with bicep curls makes this exercise easier on your joints. Stand tall while holding the handles of your band and bending your elbows slowly up and down – feeling tension in your triceps while pushing the band down. Work on keeping your elbows at your side and don’t let your shoulders internally rotate or allow your body to lean in.

  1. Accommodated Pushups

Finally, either of the two resistance cords listed above can be used to make your pushups more effective for you to increase triceps strength, pec strength, and anterior deltoid strength. Wrap the band around your back and hold the handles securely in your hands as you do as many pushups as possible.

  1. Squats

Now to best target your legs, start by utilizing the Squat Cordz S99-Turfcordz® and stand on the center of the resistance bands while slowly doing squats. The resistance all the way through your body’s range of motion will challenge your quadriceps and glutes and enhance your body’s range of motion.

  1. Single Leg Lunges

To make sure both your legs are equally powerful and strong, stabilizing exercises such as single leg lunges with the Bungie Rehab Kit M394 & M397-Medicordz® are an excellent addition to any resistance training program. To make it more challenging, hold each single leg lunge as long as possible to develop an increased tolerance to lactic acid in your legs.

  1. Resisted Pool Running

To complete a full body workout session, adding in some resistance cardio can be highly beneficial. Utilizing the Safety Cord Short Belt S600-Strechcordz® allows you to get an intense interval workout to quickly up your heart rate and complete a successful workout session. Incorporating a sprint workout in the pool places minimal impact on your body and maximizes fat loss. Start by doing something like 30 seconds all out running, and then run 1 minute easy 8 to 10 times.  You don’t need a lot of pool space for this or even a lane line.  You can perform these drills in a small backyard pool, therapy pool or hotel pool.

  1. Resisted Swimming

If you are more of a skilled swimmer, opt for a resisted swim workout with the Safety Cord Short Belt S600-Strechcordz instead to get a better upper body workout as well doing your cardio.

Make 2018 Your Healthiest Year Yet

Commit to incorporating more strength training into your daily routine with practical resistance cord exercises. All the resistance training products mentioned in this post from NZ Manufacturing are portable and can be utilized in all types of places. Better health is right around the corner with NZ Manufacturing. If you have any questions about any or our products and their application, don’t hesitate to call us today at 1-800-886-6621 or fill out our online contact form. We look forward to helping you have a healthier and happier 2018!

Autumn Reflections

Autumn, by definition, is the third season of the year when crops and fruits are gathered and leaves fall.

Autumn’s duration in the northern hemisphere lasts from September to November and from March to May in the southern hemisphere. Autumn may be a time of joy or excitement as we anticipate the holiday seasons and the events that will be spent with family and friends. Autumn may be a time of anxiousness or discouragement as we anticipate colder weather and fewer sunlit hours each day. Autumn may be a season of mixed emotions, as we express gratitude for all of the goodness in our lives, while simultaneously experiencing shame or regret for the things we were unable to accomplish thus far this year. One thing for certain is that autumn is a season of change. The transformations that take place in nature can mirror the internal transformations occurring within us as our seasons of life change. The physical changes of autumn create a perfect setting in which we can begin to change our thoughts and our choices about our health and our wellbeing.

Our motivation for making daily healthy choices is largely driven by our mental and emotional states.

We often become disconnected to our body’s needs, either because of stress, fear, exhaustion, misinformation, anger, regret, distractions, and/or grief. We consequently make choices that do not serve our physical, mental, or emotional health.

During autumn, we are invited to reflect on our current life circumstances and to refocus on our own health and fitness needs.

We are invited to reconnect with our bodies, minds, and hearts to determine if a change is in order in our lives. During autumn, we are invited to transform any negative beliefs about our health into positive affirmations and actions. Regardless of what we think we “should” be doing for our health, we are permitted to diffuse judgmental thoughts and tune into what our bodies are craving at this time of year or at this time of our lives. Perhaps this autumn is an energized season for you after a restful summer, and your body needs to be challenged with high intensity cardio routines or a new strength training regimen. Perhaps this autumn is a time during which your body needs a more restorative fitness routine, which may include relaxing walks outdoors or a meditation practice, due to recent stress, chaos, or grief in your daily life. When we recognize what our individual bodies need to be healthy, we can feel confident on our own fitness journey, despite what others may be doing on theirs.

Your strength is found in your ability to recognize and honor your body’s needs during changing circumstances. Each small step you take to creating a healthy lifestyle is a success.

You may change your workouts, change your food choices, or change your mindset. You may focus on yourself at a time when you feel bombarded by the needs of others. You may change and be open to change.  After all, change is a part of nature and brings new opportunities into your life. Socrates summed it up well when he said, “The secret of change is to focus your energy, not on fighting the old, but on building the new.” During autumn, we are invited to let go of old, destructive thoughts and create new, healthy beliefs and habits. NZ Manufacturing wishes you a beautiful autumn filled with successful moments, either big or small, in your fitness journey. Let us help you reach your goals during whichever season of life you are in.

 

In peace and good health,

 

Maureen Petrasko
President and CEO
NZ Manufacturing Inc.