How to Exercise at Work: 6 Exercises to Keep You Fit

Humans were made to move. But still, millions of us with office jobs sit. All day. Here are some suggestions on how to burn some calories on the job:

1. Doin' the Butt

Butt clenches are something that can be done with ease while sitting at your desk. (In fact, this reporter is doing them as she's typing this very sentence.) Just tighten your buttocks, hold and then, ahhhh, relax. Repeat this 15 times.

2. Six Pack

You can also do a similar exercise to #1 to work that six-pack. (Or work that six-pack, off!) For ab squeezes, just tighten your tummy muscles instead, hold and release 15 times.

3. Another One for the Abs

Before you indulge in this one, be sure your chair will not slide around. You wouldn't want to have to report an injury to the safety officer. First, stretch your arms out above your head, palms facing in toward each other, and lift your torso up out of your hips. Then, keeping your back long, bend from the hips forward to place your hands on the floor. Reverse movement and come back up to sitting. Repeat the exercise five to seven times.

4. Push-ups, Upright

Stand facing a wall, with your feet apart and about a foot from the wall. Rest your palms on the wall at shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall, just as if you were doing a traditional push-up. Push yourself back to starting position. The farther from the wall you stand the greater the effort needed to push back. You can also do this resting your palms on your desk.

5. Pick Some Apples

This is a stretch relieves that can relieve tension in your arms, sides and waist. Just stretch your arms up, one at a time, as high as you can-like were picking an apple from a tree. Repeat 10 times, alternating sides.

6. The Sort-of Squat

While standing, rest your back against a wall. Then, bend your knees and slide down a few inches. Hold for a count of five. Squeeze your buttocks to stand up. Try this when you are taking phone calls on your Blue Tooth.

Other Tips:

· Take the stairs, if possible.
· Park in the furthest parking spot to get more steps in.
· Visit a coworker for a quick exchange rather than call or email.
· Get up and stretch every so often.
· Get energy flowing by taking a few deep breaths

How to Apply Grip Tape to a Skateboard

It is not difficult to apply grip tape to a skateboard. By following these seven simple steps you will learn how to attach a length of grip tape yourself and create a safe friction surface on the deck of your board within a few minutes!

1. Buy a pre-cut length of grip tape, or cut a length of grip tape from a roll or sheet. Check that the piece of grip tape is long enough to completely cover the tail and nose of your board.

2. Remove any old black grip tape on the skateboard deck. If you warm the old skate board grip tape with a hairdryer or heat gun for a minute or two it should peel off easily.

3. Prepare the deck surface of the skateboard by wiping with a cloth dampened with methylated spirit so that it is free of dust and sticky residue.

4. Remove the backing paper from the skateboard grip tape and discard it.

5. Carefully lay the grip tape for skateboards, adhesive side down, lengthwise over the skateboard so that the ends of the tape are just touching the nose and tail of the board. This makes sure that the tape is correctly positioned so that it completely covers the deck when you make the next critical step – sticking the grip tape to the board.

6. This is the most important step. Start sticking the grip tape to the skateboard from the middle of the deck. First gradually smooth it out lengthwise towards each end of the deck, then across the deck so that the edges of the board are covered.

7. When sticking the tape to the board, take care not to trap bubbles of air between the deck and the grip tape. If you find an air bubble, use a sharp instrument like a sewing needle to pierce the tape then press the air out of the bubble and smooth the tape. Carefully trim any excess grip tape using a razor blade of box cutter.

Now that your skateboard has a new friction surface, providing you with safe contact between your feet and the deck of the board, you are ready to start skating.

3 Great Exercise Training Aids

For those of you who are passionate about exercise and want some useful training aids to use at home, here are 3 of the best around:

1. Exercise Ball
Manufactured in PVC with a diameter of between 40 and 80 inches, exercise balls are great for toning muscles and helping build core muscle strength. A valve can adjust the amount of air and exercise balls are great training aids for people who want to build up an exercise routine gently. The key to an exercise ball is balance, which has to be maintained and therefore exercises the muscles used to hold you steady.

2. Kettle Bells
For a slightly more intense work out, kettle bells are a useful set of sports training aids that are particularly good for building muscle strength in the arms and upper torso. They make fantastic baseball training aids and golf training aids because of the way they build the muscles you use in your swings. A kettle bell is a cannonball shaped training aid made of cast iron with an easy to use handle. They were originally rumored to have been used by the Russian army and are versatile training aids that can also be used for push-ups and weight lifting.

3. Barbells
An old favorite of commonly used training aids, a barbell is usually a metal bar that comes with a range of weights to be added to either end. Once an even weight is created by matching weights on either end, the user then lifts them, either while lying on their back and pushing them upwards in front of them or by picking them up from the floor or a rack. Barbells are great for exercising because they are a training aid that is suitable for someone of any level of fitness. Their weights are easily adjustable and it is possible to build the weight in small amounts to gradually increase the strain on your muscles.

So there you have it: three of the most effective forms of training aids. Barbells and kettle bells are best for building muscle and working on specific areas of the body such as the arms and shoulder muscles but if you want a more gentle work out exercise balls are the training aid for you!

3 Types of Ankle Support

Ankle supports can stabilize, brace, and limit motion of the ankle. They provide joint protection for people with injured, weak, or arthritic ankles. Some people use these supports during sports for foot injury prevention. There are many different enclosures, colors, materials, and designs used for ankle supports so you should try and find one that best fits your needs and style. Choosing an ankle support will largely depend on the type of injury you have. Maximum support braces, moderate support braces, and simple bandages are the most common supports.

Protect Your Ankle Well
The ankle is composed of talus bones, fibula, and the tibia. Three ligaments are attached to those bones: the posterior and anterior, the calcaneo fibular ligament, and the talo fibular ligaments. Together these ligaments and bones make up the ankle joint. The ligaments allow your ankle to move and provide stability.

Overstretching the ligament may result in a tearing movement known as a sprain. The severity of a sprain is often categorized by the damage on the ligament.

An elastic ankle support bandage is used to compress the ankle area without restricting its movement. This device may come in the form of a pull on sock or long bandage. Often used for Grade 1 sprains or arthritis pain, this ankle support brace offers stability, comfort, and flexibility. It can also be worn by individuals with weak joints to prevent injury.

Ankle Support With Braces
Moderate support braces, like the lace up ankle support, are for ligament injuries or Grade 2 sprains. These injuries can result in swelling, stiffness, and pain when walking. The moderate support provides a rigid panel to give the ankle stability. Lacing or Velcro is used to guarantee an effective and customized fit.

A maximum support brace is only used for serious injuries such as ligament ruptures or Grade 3 sprains. The individual may not be able to rotate their ankle and may experience acute swelling and severe pain. This support works by compressing the area around the ankle to decrease the pain through ambulation. The ankle is prevented from rotating outward or inward, keeping the ligaments from stretching further. Once the muscles have begun to heal, a moderate or elastic brace can be worn to provide continual support.

Tips for Choosing Hiking Shoes

When you're looking to buy a new pair of hiking shoes, try to overlook the aesthetics and go for the ultimate deciding factor: comfort. It's no fashion parade out there, and when you're trekking over hill and dale, through water, mud and high grass, the last thing you're going to care about is who's looking at your feet. Your hiking shoes could well be the most important thing you pack for your trip, next to water that is.

Boots or shoes?
There are purists who prefer boots to hiking shoes and every person will have their own preference. But even those who wear boots in tough terrain and extreme conditions will likely choose a pair of shoes over their sturdier counterparts. The reason is that shoes allow you to cover more distance when the going is easier. They also result in less fatigue on the bones and muscles of the feet and ankles because they allow for more freedom of movement. The argument for boots is that they provide more support for the ankles but if you intend to do a lot of hiking, then invest in some ankle-strengthening exercises such as walking on soft sand at the beach or ask your physiotherapist or sports trainer for some tips.

Look for the features you need
There is such a variety of hiking shoes around that you could get quite confused when shopping for them. What you need to keep in mind is the kind of hiking you'll be doing. Obviously if you're going into wet territory then you'll need a shoe that repels water to a degree and that dries rapidly. Rocky ground requires footwear with stiff soles and deep treads for extra grip. For once, you may not be buying a shoe for its long-lasting qualities but for its suitability towards the task. The style won't have to stay current because it's not the priority. Just keep thinking 'comfort, comfort, comfort' each time you try on a pair.

Ask the sales assistant to help you fit your new hiking shoes, especially if you're an inexperienced hiker. They will be able to give you advice on the possibility of your feet swelling, how different conditions change the fit of your shoe, the right kind of shoe for where you're going and so on. It's always good to consult someone who is experienced at such outdoor activities; not only will they have some important advice but they will likely have some interesting tales to tell.

Take your thicker socks along with you when you go to try on your hiking shoes as they will be the best indicator of fit for your expedition. Avoid shoes that are too big because you'll be slipping and sliding around inside them while walking and that can throw you off balance, as well as cause you great discomfort. Too small and you'll bring on some very nasty blisters. Too short and your toes will be in trouble. What you're looking for is a shoe that fits firmly while you're wearing your thick socks, but still has a bit of room for toe movement.

It's useful to note that sizing of hiking shoes can be different from that of regular shoes. Don't be too concerned about the size of the shoes you look at, instead go by fit. Sometimes, different manufacturers even size their shoes differently for reasons best known to them, so if you wind up wearing shoes a full size larger than what you normally would, just go with it.

Most importantly, once you've bought your new hiking shoes, you must wear them in before you take them out on an expedition. Walk around in them and get used to the fit so that the shoes mold themselves to your feet. Remember, comfort is the ultimate goal.

Important Considerations When Buying Hiking Pants

Comfort is something never to be undervalued when you're on a hiking trip. Though you have the wonders of the scenery to keep you in awe, you want to make sure you're able to make it through the whole trip without feeling too hot, too cold or that your clothes don't fit properly. Hiking pants are one of those essential must-haves. They offer better functionality than a pair of jeans, more protection from the elements than a pair of shorts and they are versatile enough to see you through various temperature cycles.

Warm or cool
Since a lot of hiking takes place in regions where temperatures can vary greatly between hours of darkness and hours of daylight, it's important to wear hiking pants that can accommodate these fluctuations. Whoever invented zip-off pant legs was very clever indeed. It means not having to change clothes yet you can lengthen or shorten them on a whim and easily pack the removable sections in your backpack.

Stay dry
Wetness is a common issue when hiking. Surrounded by the beauty of nature, water is an essential element nearly everywhere you go. There's every chance you could lose your footing on a loose rock in a stream, push your way through dewy thigh high grasses or land on your behind on a mossy slope. Having to continue on your way with wet pants is neither comfortable nor practical. The sooner they dry the better, so your hiking pants should be made of a material that is water-resistant to a degree but that dries quickly. The longer you stay wet, the more prone you will be to chills, chaffing and plain old soggy skin. Good hiking pants will also help stave off perspiration.

Natural or man-made fibers?
Now while you may be inclined to believe that natural fibers would be most beneficial, the opposite is true for outdoor environments. When you're getting dirty and wet and being really tough on your clothes, hiking pants made out of nylon, for instance, will fare much better than those made of cotton.

Color choices
If camouflage is of importance, say if you are including animal hunting on your expedition, then you can actually buy hiking pants fashioned out of 'camo' fabric. Otherwise, your color choices may or may not be dependant on your environment but do keep in mind that light colors reflect harsh sunlight and thus can help you keep your cool.

Layering
Cold climates require clothes layering. It's the most practical way of dressing because you can add or remove layers as the temperature changes. Begin with thermal underwear because whatever is closest to your body will help to maintain your own body temperature. Thermal fabrics not only keep you warm but also draw moisture away very effectively. Next you can add insulating hiking pants that feature a fleece or other material that keeps the cold out and your body temperature in. Finally, water-resistant pants that 'breathe' make up the final layer.

Other features
Aside from the above, your personal preferences will dictate any other features you choose in your hiking pants. Most come with ample pockets for you to carry important items such as compasses, torches and maps. Some will be zip-fly, others button-fly and the variations go on. Always try your pants on as though you were on your trip, with the appropriate underwear as well. Once you're out in the wilderness, you don't want to have to struggle with fit when you could be enjoying the experience.

Top 5 Brands of Pitching Machines

A good pitching machine can be an effective training tool for aspiring baseball players but it can also provide fun times, exercise, and entertainment for anyone who enjoys the sport. Taking only a small amount of room in the yard, pitching machines offer single users and groups alike easy access batting practice. The top five brands on the market provide specific attribute choices best suited to a player’s needs. Offering a selection of machines with varied features and characteristics, machines from Zooka Sports, ATEC, Trend Sports, Jugs and Franklin Sports are great options for improving batting skills.

Zooka offers models that operate on rechargeable batteries, allowing for easy portability. Their machines offer options for younger and older players, including different tripod heights and simple, lightweight designs for easy set up. Zooka portable pitching machines are capable of pitching baseballs, tennis balls, or pitching machine balls.

ATEC features machines for baseball and softball or combinations of the two. Capable of pitching knuckleballs, sliders, fastballs and curve balls at adjustable speeds for either left or right-handed players, ATEC’s selection includes models used in Major League Baseball official training and MLB youth programs. ATEC’s baseball pitching machines are high-end pieces of equipment known for accuracy, consistency, and versatility.

Trend Sports markets a selection of more inexpensive machines. Most models feature automatic ball feeders, sturdy, lightweight construction, power adapters and rechargeable batteries. These are a great option for casual players with more limited budgets.

Jugs Sports offers a line of various machines for baseball and softball, as well as some specifically for each. With model features such as adjustable speeds, digital readout displays, and an assortment of pitch options, these pitching machines are great for setting the precise speed for every player. Jugs brand claims the widest use of their baseball pitching machine by youth leagues around the world.

Franklin Sports, while not offering as wide a selection as some other brands, does have a very popular inexpensive product in its Field Master pitching machine. Using only its own special training balls, it can throw ground balls and fastballs at speeds of up to 50 MPH. It also features multiple positions and a handy warning alarm prior to a pitch.

Whatever brand or style you select, pitching machines can be a great addition to the whole family’s collection of sports equipment.

What You Need to Know About Core Training

Core training is exercise that focuses on the deep inner core of support for the body. This exercise works to strengthen the muscle groups of the spine, abdomen and the hips. Core training is essential for many other athletic tasks. If a person has core strength he will find that other training is easier. Here are 5 facts everyone should know about core training.

1. Core Training Workouts Can Prevent Injury During Other Activities.
The bones that make up the spine as well as the rest of the supporting system of the body are held together with muscles and connective tissue. In the back, the connective tissue includes the disc that support and cushion the vertebrae. If you develop good core strength, you are less likely to injure the discs or other elements that make up the back. Well-developed muscles work like shock absorbers to cushion the blows to the back and spine.

2. Core Stability Training Can Increase Your Metabolism.
Pound per pound, muscle requires more calories to maintain than fat. If you work to add core strength, you are adding muscle mass. You may lose fat at the same time, but you may not be losing weight. The greater your muscle mass, the more food you can eat without gaining additional weight.

3. Most Muscle Movement Begins in the Core.
By measuring electrical impulses, scientists have determined that before muscles in the arms or legs move the muscles of the core start to move. Strengthening the core with core training exercises can prepare you for other activities.

4. Core Training Can Increase Your Stability and Balance.
This is helpful in many other activities as well. The football player with balance avoids a fall during the tackle. A basketball player develops the balance needed for long shots. Even dancers can benefit from core training to improve their balance.

5. Core Training is the Key to Developing the Body You Want.
If you are sick trying constant crunches to develop your abs, switch to core training. You will still be working those same muscles but core training is more effective at developing the muscles of the chest and stomach area.

How to Take Care of Men’s Hiking Shoes

When thinking of men’s hiking shoes certain images come to mind. One imagines rugged, swarthy men tramping over hill and over dale, unwashed, unshaven, and very happy. Those images are somewhat iconic because they are of the truth. Hiking is great fun and great for the health but those poor hiking shoes tend to get neglected.

The last thing that a hiker should neglect is their footwear. They are the foundation of the whole enterprise. If you take care of the shoes then the shoes will take care of you. After all, they will be your boon companions over the upcoming miles.

The fist step in the proper care of your boots is to begin with purchasing the right ones for your feet and for your terrain. So many types and styles can make shopping for men’s hiking boots confusing. You will do well to go to a trusted dealer to get more personal and professional help. You need them to fit correctly and be suited for the type of hiking you will be doing. This step cannot be stressed enough.

Once you have the proper footwear you must take the steps to break them in properly before taking them out on the trail. You may well save yourself some serious misery, if not injury, by doing so. Ill-fitting new shoes have been know to cause crippling blisters far from home, and this is not a desirable position to be in. Wear them around the house and in the neighborhood for a long enough time that they will not chafe from stiffness later.

When you are on the trail there are going to be two major steps to take to insure the care and life of your boots. The first step is to try and keep them as dry as possible. Even men’s waterproof hiking shoes, made out of slick water resistent materials, need to be dried out properly after getting wet. On the trail it may be difficult to do so but when you get back home it is easy. Simply stuff them loosely with newspaper, and keep them in a warm airy space for a few days.

Speaking of heated areas, you never want to get your shoes near excessive heat. This means you do not dry your footwear by the fire in the evenings, period. Heat destroys the materials that are used in the construction of the boots, and can shrink and warp them out of shape quickly. If they get distorted they will no longer fit properly and then you could find yourself in trouble. While hiking, do your best to keep them warm and dry, but use the natural sunlight and air, and keep them away from open flames.

Finally, you simply want to keep your best men’s hiking shoes clean. Remove as much mud and grime as you can while hiking. When you get home, you can clean them easily enough with a stiff scrub brush. Do not use water or cleaners; just scrub them with a stiff brush and they will be fine. By treating your boots accordingly they will last much longer and retain their value to you then if you allowed them to remain dirty, wet, and overheated. Take care of your men’s hiking shoe so it can take care of you.

Know About Your Softball Glove

When selecting your softball glove you should first be aware of the different types and sizes you can purchase. Color and brand is a personal choice. If using this to play on a team there are for various positions. The catchers’ has extra padding and an oval shaped pocket. All of these have a closed web. You have a choice of an open or closed back that is above the wrist. The closed back has a place for your index finger to go on the outside of the mitt for more support.

Pitchers slow pitch softball gloves have a solid web, large and deep pocket. Middle infielders have a smaller one with an open web so that they can catch, grab, and throw the ball quickly. Third baseman’s is a bit larger and longer so they can bend and grab ot if it comes down the foul line. Outfielder’s custom ones are larger than the pitchers or infielders and have longer finger stalls, as they have to catch it. These are usually closed web style. Some come with a wrist adjustment for a tighter fit.

Once you have yours at home you will want to take care of it so that it will last you for years of enjoyment. Pour a bit of oil on a soft cloth and rub the oil lightly and evenly into the pocket, edges, grooves, and under the stitching. Take care not to use too much oil as this may damage the leather. Set it aside for a complete day so that the oil will absorb into the leather.

When you are not using it you should always put a ball in it and wrap a rubber band or string around it. Always keep it clean and dry. At the end of the season, repeat the oiling process. Store yours in a dry location with a ball in the pocket, rubber band around the it and wrapped in a towel.

Should you ever need to repair yours you can purchase new padding, lacing, webs, fingers, heels and loops. Kits are available online and at many stores. Some shoe stores will repair them for you.

Vintage Motorcycle Helmet Buying Guide

If you are riding a vintage motorcycle, then a vintage motorcycle helmet will be a perfect combination. They are increasingly popular for many riders.

Price Can Be Expensive

However, many of these are expensive because of their unique design properties. It is possible to purchase a cheap vintage leather motorcycle helmet but you may have to avoid expensive name brands like Harley or Triumph. A cheap one should cost between 60 to 100 dollars depending on the manufacturer. Just make sure it is DOT certified and will properly protect you in the event of an accident.

The styling of modern head protectors has greatly improved over the years but many people prefer the design of an open face one. Yours does not necessarily have to match your bike so feel free to match it with whatever bike you have. Vintage helmets can be just as safe as modern products, especially if they have been manufactured recently. You should be careful of ‘true’ ones that are over 20 years old because they often contain design flaws that can be hazardous for your safety. Manufacturers frequently discontinue their models, so you may be able to find newly designed products at a close out sale.

Buy Online

Another place to find great discounts is online. Large websites like Eebay usually have a larger variety compared to most stores and offer better prices. Second hand gear is also popular for those who do not have a big budget. You should make sure to ask the owner first if it has ever been in an accident. If it has been in an accident or there are any stress marks and cracks, do not buy that one.

Buying an affordable vintage motorcycle helmet has many benefits. Even if you do have a bit more money to spend, a cheap one will save you extra money to invest in other riding gear. Boots, gloves, and jackets are not cheap. Certain leather materials are a perfect design if you are sports rider. Cruiser riders often wear thick leather jack that are warm and add a measure of protection for the rider.