Intro to sport: spinning

If your temper can handle it, take a spinning class! The stationary biking class is regarded as one of the toughest workouts. I couldn't help share the word after I saw AOL Body's Indoor Cycling information.

Spinning is a great way for biker lovers to keep riding in the winter, or for newbies to enhance their workouts. Classes are typically inexpensive, and keep you on your toes with up beat music and continuous changes in tempo and intensity. These workouts totally sculpt your legs and butt and can burn up to 325 calories (for a 150 pound woman). For more information on spinning, like equipment, expectations and spinning celebs, check out FitSugar's spinning section.

Check out classes at your local gym and try boosting your workout with an intense spinning class!

Intro to sport: Disc golf

Every spring and summer on trips to favorite parks in my area, I witness teams of disc golfers. It's very interesting to watch and takes more concentration and patience than I possess, but seemed like a great unique way to enjoy the outdoors and get some exercise!

One of the beauties of the game is its simplicity. Most parks have disc golf courses set up, although you might not know it. There's little to no equipment needed to play on the course, minus the Frisbee. The game is similar to golf in that participants take turns trying to land their Frisbee closest to the hole, sometimes a designated plot of land or an elevated container.

Disc golf is great for people of all ages, and upper and lower body coordination with aerobic exercise and mental and concentration skills. Avoiding obstacles like trees and shrubs provide the same excitement as do sand-traps and water for golfers.

For more information on the sport, check out the Professional Disc Golf Association website.

Winter Sports

I love being home with my friends and family for the holidays. The best part about spending time at home is the time we spend packed on the couch playing cards, watching tv and catching up. In addition, when on topic, my siblings and parents are quick to spout out new ideas for A Sizable Apple posts, and always tell me about the newest recipes and workout tips they've tried.

Recently, my sister had the idea to highlight some of the best ways to exercise during the winter season. I know not all my readers get to experience cooler climates, but living in Michigan all my life, I can't help but do a little research on how to make half the year a little more enjoyable outside.

My mother is an avid runner and the winter months don't stop her. She'll be out while the sun is rising getting her miles in for the day. She uses YakTrax every morning to add a little support on her running shoes in the different conditions.

Years ago, me and my dad use to go cross country skiing around town, and while we don't have the equipment anymore, it's a great activity, along with snow shoeing for a crowd and to get children involved with. I've even seen families trek through neighborhoods on snowy winter days. New equipment of any sort can get expensive, but if you look through local garage sales, re-selling sports shops and online you may be able to find a decently priced set.

Ice skating, skiing, snowboarding and sledding are all great calorie burners as well, and since moving in snow or sand is more difficult, even snow ball fights can be a great way to get a workout and enjoy the weather.

For all your winter outdoor activities, its important to remember that hypothermia can be a very dangerous problem. Here is a great link to a site I found which discusses winter sport safety.

New tool & usage- adding stretch bands to your workout

I was first introduced to stretch bands as means of alternate strength training during my swimming career about 7 years ago.

Like big rubber bands, these training tools can be used in a variety of ways during exercising. Because of their variety and ease, stretch bands make for a great travel companion.

I've been hunting for awhile to create a good post about exercising while traveling, and stretch bands have definitely proven to be a great tool to keep fit on the go. Because stretch bands work of the resistance of your own body, they are especially great to use for anyone with an injury, handicap, or new to exercising.

They're also quite inexpensive, and mold to different routines as your ability changes. One new blog that caught my eye this week had a great feature on stretch bands, including a video with different usages as well.

I highly suggest any readers who aren't familiar with the use of stretch bands to check out the video or this link which shows some typical exercises using stretch bands with handles on end.

Here is a link to an Amazon.com page selling stretch bands with handles, and here at yogaaccessories.com is another great place to order stretch bands at a great price.

Core workouts- trying your stability ball

As promised, here are some good exercises to start with for core work and stability balls-

• Crunches- Moving off the ground and onto a ball supports your back a bit more, and gives you a better range of motion for your crunch. Experiment with moving the ball between your lower back to high back for different ranges of balance.
• Push ups- Again, experiment with having the ball only on your toes, at your knees, and at hips for a variety of balance.
• Free weights- You can lay with legs bent or sit on the ball and use free weights like a typical gym bench plus the core benefits.

For more ideas, here is a great site with several ways to use your ball, description and pictures on how to complete each exercise as well as a section describing which muscles groups are mostly used in each workout.

Alternative Sports- Tennis/Racquetball

I was recently at the gym with my family and saw the racquetball courts in use. I've never played racquetball, but it looked like a great way to stay in shape and to keep up with tennis skills during the colder months. Because not too many people are familiar with playing racquetball, I thought I would introduce tennis as an alternative sport.

I recently found on the United States Tennis Association site a chart on the top 10 calorie burning activities. In addition, it was almost one of the only activities that almost met all the criteria on the chart, offering cardio burning, resistance benefits, weight baring benefits, and works the upper and lower body.

Racquetball is a great high energy sport that mirrors the movements of tennis. Most workout facilities have racquetball courts for rent, and the sport makes a great indoor twist on an outdoor favorite.

Self Defense

Every month I receive a handful of chain emails from my mother about the latest predator alert.

NEW SCAM! IF YOU’RE A WOMAN, DO NOT WAIT OUTSIDE YOUR CAR WHILE YOU PUMP GAS!

(Does anyone find it funny how next month’s scam is warning you to not wait INSIDE your car while you pump either?)

With all the conflicting messages and warnings out for women, you may think you’re not safe to ever leave the house.

In reality, you need to know how to defend yourself, and how to omit confidence. The basic safety rules will always apply- never walk alone at night (especially in an unfamiliar area), holding your purse in front of you, not behind.

Walking confidently and aware of your surroundings can only protect you so much. I highly recommend taking a basic self defense class. Most karate places, heath clubs and YMCAs offer specialized classes only for women.

Knowing the basic skills- how to take control over an attacker, or that your elbow is the strongest part of your body, will be more helpful than any chain letter, tv story, or haunted tale.

Exercise Alternative- Inline Skating

Inline skating is mostly associated with young boys and their inability to move out of the way for cars during street hockey.

However, rollerblading can provide a great alternative to normal exercising. Inline skating is ideal for city living. Any area with decently paved sidewalks is a rollerblader’s best friend. Well paved neighborhoods or smaller communities with less traffic are great areas to break your blades out as well.

Buying a cheep pair of reliable blades is pretty simple to come by (any local sporting good store should have a fairly good selection of new and used skates). Heading outdoors and skating before dark can produce some great results as well. This article discussing advantages and disadvantages to skating claims that 30-minutes at a steady pace can burn up to 285 calories (about 75 less than running for the same period of time).

Rollerbladers can enjoy a wide range of health benefits as well. The above article discusses a study that proved in-line skating stocks your entire legs with muscles as well as strengthening the buttock, hips and lower back. By adding an arm swinging motion into your skating you can also build your biceps, triceps and shoulder muscles.

Skating is also a great means of quick transportation for all ages, plus it offers relaxation, increased energy levels, lowers blood pressure, weight control and reduces risk of cancer and heart disease.

Participating in inline skating can be a dangerous activity. Skating related injuries can occur to anyone, especially those beginning or unfamiliar with the territory they are skating on. To be safe, practice skating on a large flat surface and always wear a helmet and safety pads. Make sure you are comfortable with coming to a safe stop before venturing out of your drive way, and find a pace that you feel most comfortable at.

The benefits of inline skating can be fantastic. The advantage of learning a new skill will last a lifetime (including at the ice rink). Consider varying your typical workout routine with fun group outings like skating.

Alternative Exercise- Rowing

Jumping on a rowing machine at your local gym can really make a splash in your workout.

Rowing generally utilizes your arms, back, abdominals and thighs resulting in a great kill a few birds with one stone kind of machine. In fact, the movements of rowing have been said to mimic several other popular gym machines.

Rowing can also be a great aerobic working, counting as your recommended 30 minutes a day by the American Heart Association. It’s a great alternative to typical workouts and most machines are fairly comfortable considering rowing is completed in a sitting position, utilizing as much strength as you determine necessary.

Also, rowing is a great transitional workout during the warm and cool seasons. Kayaking on open water can be very relaxing, and many public waterfront parks offer inexpensive boat rentals. Strengthening your back and arms with a stationary rowing machine will better prepare you when on the water.

Women looking to build lean muscle can also turn to rowing. Properly using several muscle groups effectively, creates a leaner muscle over a bulky look. Rowing is a great endurance builder as well. Increasing time spent on a rowing machine and you may find you’re able to keep up on your other machines longer as well!

Alternative Exercise- Speed Walking

Jazzing up your typical workout with speed walking can offer some great benefits. This activity is no longer reserved for older couples at the mall. Speed walking can be a great part of your workout if you do your research . The beauty of this low-key exercise is that it’s simple; walking the dog at night or taking a leisurely night stroll can be pumped up and transformed into a calorie burning routine.

Speed walking is walking at a brisk pace (usually 3.5-5.5 mph) without moving into a run. And before you write off this activity as goofy looking and good for nothing, think about this- a 150 lb speed walker moving at a 4.5 mph pace can burn about 440 calories per hour. This could mean burning off a good part of dinner just by taking Sparky around the block a few times after dark.

Another perk for those not into the gym scene- speed walking on gravel or grass burns more calories than treadmill walking. Also, this can be a great group activity. Consider getting family or friends together and catching up while speed walking to the park. The exercise can be performed by generally anyone at any age.

In addition, speed walking is a very health-beneficial activity. Participants are less likely to develop heart disease or suffer from other heart related problems. Also, it’s great for those with sensitive joints, because the smooth motion puts less stress on your knees, hips, ankles and back.

While the weather is still warm, try to be the motivator in your household to spend some good healthy time together. Speed walking can be a great addition to your workout! How do you keep your workouts from becoming mundane? When was the last time someone got you up and moving and excited about an activity?

Swimming Into Shape

Integrating swimming into your workout is beneficial for many reasons. Spending time in the water is generally a relaxing experience for most, and greatly reduces joint stress or pain. Because of the support the water naturally provides, swimming is usually added to the regiment of those in physical therapy or with other sports related injuries. The water support also attracts participants of all ages and abilities. Swimming also provides a great full body workout, requiring the movement of arms and legs simultaneously.

With the summer in near end, consider adding a few laps to the time you spend a the pool with family and friends. This exercise can be sporadically included in play time, and makes for a great group activity. For those spending time on lakes this summer, consider that open water swimming tends to be much more difficult than swimming in an enclosed pool.

For those beginning exercise in the water, I would recommend a cheap pair of flippers. The aid from the flippers will help propel you through the water easier and also lengthen the time most beginners spend the in the water before becoming too tired.

Including swimming in your workout routine breaks up the often mundane activity. How do you keep your workouts exciting? Do you often incorporate different activities into your daily workouts?