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Holiday Gifts for the Fit and Soon to be Fit
I was recently asked to write up my recommendations for the fitness fanatic on the holiday gift list. All of these suggestions are products I currently own and use on a consistent basis. I would be very happy to be the recipient of any of these gifts.
Dumbbell training is one of the most effective forms of exercise. The big limitation of dumbbell training is the cost of buying a series of varying dumbbell weights and the space required to store 10 – 15 sets. PowerBlock has solved this problem. A set of PowerBlocks occupies less than three square feet of your home, and depending on the size you purchase, replaces 10 – 25 pairs of traditional dumbbells. I have put some heavy use on a set of PowerBlocks that I purchased in 1992. They have functioned flawlessly and show minimal wear. A beginner set of PowerBlocks (5-32 pounds) cost $330 and you can add an expansion set as you get stronger. My thirteen-year old self would have loved to get a set of PowerBlocks for Christmas.
Purmotion Air Fit Pro
The creation of the suspension trainer set off a mini revolution in fitness. The Purmotion Air Fit Pro ($250.00) is different than other suspension trainers in that it has a high quality metal pulley built into the system. The pulley introduces a rotational demand that is rarely addressed in traditional training. Purmotion (purmotion.net) makes many different straps and handles that can be used with the Air Fit. The three dimensional resistance provided by the Air Fit Pro is unique. I bought my first Air Fit Pro seven years ago and it still functions flawlessly and shows not sign of wear.
Numerous studies have shown that individuals that utilize professional guidance are more successful in reaching fitness goals. No one performs exercises correctly after only one training session. You need ongoing evaluation and progression on proper exercise performance. Older and physically limited individuals need the assistance of a trainer more than any other group. Our team of trainers and physical therapists can help anyone reach their fitness goals. Our Christmas gift certificate cards can be used for any of the training programs at the club. Team training sessions and personal training packages make great gifts.
If you consistently exercise, one of the best things you can do to enhance recovery is perform some form of soft tissue work. Targeted stick work is the recovery ingredient that alleviates pain and restores mobility. The older you are, the harder you work and the more frequently you train, the more you will benefit from some daily stick work. I like The Stick from performbetter.com ($30 – 50)—it is a well built product. We use these tools every day in our physical therapy clinics and I have never had one break.
Getting up and down off the floor is an essential movement skill. Lose the motor control for this basic task and all sorts of independence issues start to happen. Everyone should have a quality floor mat as a training tool. Airex makes many different sizes that are all treated to minimize microbial activity. A basic mat can be purchased for $80.00.
Michael S. O’Hara, PT, OCS, CSCS
Health and Ergonomic Assist Gift That Get Used
I have some fitness and health promoting ergonomic gift recommendations for the 2016 holiday season. I have used all of these products and have been happy with the results. Most can be purchased on line and this allows you to devote more time to a fitness program. In the tradition of all great holiday shoppers, I like to get one for me and another to give.
Giving a healthy holiday gift is easy at Fenton Fitness and Athletic Center. Our Christmas gift certificates can be used for any of the training programs at the club. Team training classes and personal training packages make great gifts. Numerous studies have shown that individuals who utilize professional guidance are more successful in reaching fitness goals. No one performs exercises correctly after only one training session. You need ongoing evaluation and progression on proper exercise performance. Older and physically limited individuals need the assistance of a trainer more than any other group. Our team of trainers and physical therapists can help everyone reach their fitness goals.
Jungle Gym XT Suspension Trainer
The creation of user-friendly suspension trainers set off a mini revolution in fitness. If you go into a fitness center and they do not have multiple suspension trainers readily available, you need to find a new gym. The Lifeline Jungle Gym XT is an elegantly simple and extremely versatile device that should be a part of every home gym. Suspension trainer exercises can be scaled to any level of fitness and are a valuable weapon in our fight against age, injury, and occupational stress. At $90.00, the Jungle Gym XT wins the price war and, in my experience, it has worked well in both commercial and clinical conditions.
Aerocart by Worx
Gardening and landscaping activities are responsible for many of the referrals to physical therapy. The afflicted gardener has tweaked a lower back or strained a knee after hoisting a heavy object or spending too much time slumped over the flowerbeds. A single ergonomic tool can help remedy both of those problems. The Aerocart from Worx is a gardener’s Swiss Army Knife. It functions as a lightweight wheelbarrow, handcart, rock lifter, snow plow, pull wagon, and gardening stool. The Aerocart costs $140 and you can get a snow plow- my favorite- and the wagon attachments for another $100. I have used this tool to push snow, haul firewood, rearrange rocks, and move soil. The fact that the bucket does not hold mega volume prevents a user from overloading his spine. This device will extend the gardening career of the avid weed puller on your Christmas list.
All Purpose Bands From Perform Better
One of the best strength training devices is a set of the All Purpose Bands. These bands are sturdy dipped latex products made by Lifeline. They have two handles on one end and a loop system that makes them easy to anchor in either a closed door or around a stable upright device. All Purpose Bands can be used in a home gym set up, but my suggestion is that you anchor a set in a door at work and fight off the debilitating stress of all day sitting with some daily rowing, hip hinging, and scapula retraction exercises. A set of All Purpose Bands costs $25.00, and as your strength improves, you can purchase the next level of resistance in the series (light—purple, pink, orange, yellow, blue, black—strong) from performbetter.com.
Varidesk Conversion Desk
Human physiology was designed to function under the physical demands of standing and walking. Much of the now rampant obesity, heart disease, diabetes, and metabolic syndrome can be linked to our species’ sudden fall into sustained sitting. The health statistics on the damaging effects of sustained sitting are distressing.
I can think of no better health-promoting gift for a loved one than a sit to stand conversion desk. The product I have the most experience with is the Varidesk. It comes pre-assembled and has functioned flawlessly. It allows the user to sit for some portion of the day and gradually transition to greater time in the standing position. The Varidesk comes in a variety of sizes / set ups and costs $375 to $550.
My First Stand Up from Jaswig
The New York Times recently reprinted an article by Jane Brody, “Posture Affects Standing, and Not Just the Physical Kind.” In the article, Ms. Brody talks about how poor posture creates problems across multiple areas of physical and mental well-being. The respiratory, digestive, emotional, and neurological systems are all impacted by postural restrictions. You are even more likely to be a victim of crime if you have a slumped over posture. So how do you develop better posture?
My suggestion is to start with early intervention in the form of a standing workstation. The Belgian company Jaswig, has produced a standing desk for children. As the child grows, this adjustable wood desk travels with him. In our physical therapy clinics, we are seeing younger people with head, neck, and upper back pain problems related to poor posture. Mobile phones, laptops, tablets, and all the other “devices” are being used at earlier ages leading to the postural breakdown that usually occurs in later years of life. The My First Stand Up workstation from Jaswig (cost $379) is the early intervention answer.
PowerBlock Adjustable Dumbbell Set
Dumbbell training is one of the most effective forms of exercise. The big limitation of dumbbell training is the cost of buying a series of varying dumbbell weights and the space required to store 10 – 15 sets. The PowerBlock company has solved this problem. A set of PowerBlocks occupies less than three square feet of your home and, depending on the size you purchase, replaces 10 – 25 pairs of traditional dumbbells. I have put some heavy use on a set of PowerBlocks that I purchased in 1992. They have functioned flawlessly and show minimal wear. A beginner set of PowerBlocks (5-40 pounds) costs from $300 – $330 and you can add expansion sets as you get stronger. My thirteen-year old self would have loved to get a set of PowerBlocks for Christmas.
Most people have busy lives and limited time to devote to fitness. They want to get stronger, improve mobility, and maintain some degree of conditioning with minimal time commitment. For those people, I have a suggestion: Buy a Hyper Vest Pro and get to work.
I have used the Hyper Vest Pro for many years and can vouch for its durability. The comfort and overall function of the Hyper Vest Pro is impressive. The side lacing system makes the fit superior to other weight vest products. The individual weights are small and spread evenly over the front and back of the vest. Ten pounds of small steel plates are standard with the Hyper Vest Pro. I have found fitness clients do well with vest loads between five and twelve pounds. At $160, the Hyper Vest Pro is more expensive than other products, but the first rate fit and comfort make it worth the money. It is a great holiday present for the fitness fanatic on your shopping list.
If you consistently exercise, one of the best things you can do to enhance recovery between sessions is perform foam rolling soft tissue work. Combining foam roll work with mobility drills is the secret fitness ingredient that makes chronically tight individuals more flexible. The older you are, the harder you work, and the more frequently you train, the more you will benefit from the foam roll. I like the roller made by Trigger-Point (tptherapy.com). They come as a short, 13 inch version for $40.00 or the longer, 26 inch roller for $65.00.
-Michael S. O’Hara, P.T., OCS, CSCS
The holidays can be a very busy and stressful time. We are consumed by travel, shopping, family, and eating which makes it difficult to maintain our usual exercise routine (if we had one to begin with). The combination of less activity, unlimited supply of high fat, high sugar, calorie dense foods, accompanied by higher stress levels is a recipe for weight gain. While you can’t out exercise the kids’ Halloween candy or a pumpkin pie, extra energy expenditure in the form of intense exercise will help minimize the damage. This exercise series will focus on ramping up your metabolism by incorporating time efficient workouts that use multiple muscle groups (the more used, the more calories burned) and keep you moving.
Try this last 20 minute workout on for size to help those pants fit this holiday season:
Butts and Guts
This workout is another simple one requiring only your body and 1 kettlebell (KB). Just like our Push/Pull/Jump workout in this series, we will use a timer. Pick a KB weight that 20 swings with will be very challenging. The two exercises are the KB Swing and the Plank Jack. These two exercises compliment each other very well. While KB Swings work the grip, hamstrings, glutes, and entire back, Plank Jacks work the anterior core, hip flexors, triceps, and shoulders. This workout will run 15 minutes long. On the minute, for the entire 15 minutes, you will perform the prescribed reps of Plank Jacks and KB Swings. Whatever time is left for that minute will be used for recovery.
Advanced: 15 swings, 20 Plank Jacks on the minute for 15 minutes
Intermediate: 10 swings, 15 Plank Jacks on the minute for 15 minutes.
Novice: 10 swings, 10 Plank Jacks on the minute for 15 minutes
Click on the link below to see video demonstration of the Butts and Guts workout:
-Jeff Tirrell, B.S., CSCS, Pn1