name='p:domain_verify'/> <title>The Frugal Exerciser

Sunday, August 11, 2019

Back To School $2500 Giveaway


Do you need extra money because your kids need new clothes for the school year? Are you a college student who would like extra cash while away in college? Or if you are like me, you will take your winnings and pay off a bill, it is up to you what you do with your money. You can't win unless you enter and five people will win $500 PayPal cash or an Amazon gift card. Enter below and good luck to all.

Enter the $2500 Back To School Contest Here:


Terms & Conditions 

Giveaway will open on 08/11/19 @8PM EST and ends on 09/21/19. @11:59 PM EST. There is one mandatory entry with multiple bonus entries. Only the mandatory entry needs to be completed in order to win, however, the more bonus entries completed the more chances you have to win. There are daily entries as well. Must be 21 years or older to win. Five (5) winners will win $500 Paypal cash or Amazon GC. Entrants must complete entries and each winning entry will be verified. If the selected winner does not complete or verify entry a new winner will be chosen. Winners will be notified no later than 8/20/19. Winner will be emailed and must respond to claim the prize within 48 hours via the email they signed into the widget with. If the winner doesn't respond within 48 hours a new winner will be chosen. Once winners have claimed prizes they will be announced on the Winner's Circle page and sent to co-hosts. Void where prohibited.

Sunday, August 4, 2019

Planet Fitness 30 Minute Circuit Workout Variations

Planet-fitness-30-minute-circuit-program-variations

If you are a member of Planet Fitness health club, you are probably familiar with the 30-minute workout circuit. If not, you can read my blog post about creating the same workout at home. The Planet Fitness Circuit At Home

If you do the Planet Fitness 30 minute circuit workout on a regular basis, I have some variation so you can give your body some muscle confusion. Muscle confusion is a concept that centers around one doing a variety of workouts. It is designed to provide that one place different demands on the body so that the body needs to continue to adapt without getting used to the same exercise plan.
Below are my Planet Fitness 30-minute circuit workout variations:
  • Do the circuit twice so you will work out for one hour
  • Work on your arms twice and omit your legs in the 30-minute circuit
  • Omit your shoulders and arms and work your legs twice in the 30-minute circuit
  • The workout calls for 12 reps instead do 20 reps in the 30-minute circuit
  • Do the circuit as is but do abdominal exercises instead of the steps

This is the Planet Fitness circuit plan that eliminates the steps and adds in core exercises. You will need a mat, weight or medicine ball.

Work out plan*
Warm up for 3 minutes
__________
Chest press
Ab crunch for one minute instead of the steps

Leg press
Bicycles for one minute instead of the steps

Lat pulldown 
Plank for one minute instead of the steps

Leg extension 

Back rows 
Dead bug for one minute

Shoulder press 
Russian twist for one minute use a weight or medicine ball

Leg curl 
Reverse crunch for one minute

Biceps curls
Plank with hip dips 30 seconds per side

Triceps 
Back raises 30 seconds

Abdominal crunch machine 
___________
Cool down with 5 minutes of total body stretches

Here are the variations I have done in the past, if you have your own let me know in the comments below.



Saturday, July 27, 2019

The Top 3 Exercise Videos For Sciatica Back Pain

top-three-videos-for-back-pain

Over the years, I have had clients who suffered from sciatica back pain. They would go to rehab and then resume their exercise routine with me. I would add in their sciatica back pain exercises into their workouts. 

Two weeks ago, my husband's boss complained that is sciatica back pain was acting up and asked me for help. Since I knew he has attended physical therapy in the past I recommended workout videos that I have told my clients to use to ease their back pain. After a week, he told me he felt much better.
Before I give you my top 3 exercise videos for sciatica back pain, let me explain what is sciatica according to WebMd. "The sciatic nerve is the longest nerve in your body. ... The most distinctive sign of sciatica is pain that radiates from your lower back, into the back or side or your legs. It can range from a mild ache to sharp, severe pain. You can also get numbness, tingling, and weakness in your leg or foot." WebMd 


Workouts for sciatica back pain

If you are suffering from back pain and you haven't gone to the doctor do that first before you try the following videos. For those who have gone through physical therapy and your sciatica pain is back do the following videos four to five days a week until you are no longer in pain. To keep your core strong and pain-free, do the videos two or three times a week thereafter. Some exercises will agree with you and some may bother your back, so you should only do the ones that work for you.


This video requires no equipment and you 
work out with the instructors



This workout requires a pillow, bed or table and band. It is 10 minutes long and they demonstrate 10 exercises you should do for one minute apiece.

This video is mainly stretching exercises 
and is about nine minutes long.

These are my picks for the top three exercise videos for sciatica back pain. If there is another video you prefer, please share it in the comment section below.


Sunday, July 14, 2019

Get Super Toned Legs Cycling Indoors


Yes, you can get super toned legs cycling indoors. However, you have to give it time and be consistent with your workout plan. If you have a health club membership, you can use the spin, upright or recumbent bikes, it doesn't matter which type of bike you use. I have an upright stationary bike at home, I use when I am not biking outdoors.
Cycling is an aerobic activity which helps your cardiovascular system. It also helps to burn calories, lower your blood pressure, decrease your cholesterol levels, decrease your fat levels, increase your metabolism, improve your heart and lung fitness, and reduce your risk of diabetes.  

How to tighten your legs on the bike?

The best way to tone and strengthen your legs on the bike is to increase the resistance on the bike. You will not achieve your dream legs by keeping the resistance on level one. However, if you are a beginner or haven't biked in years, it is best to build up to where you are cycling three to fours days a week for 20-30 minutes. Your bike speed should 70-85 RPM's a minute. Most bikes have the speed, time, calories burned, RPM's and etc. on the display panel. If your bike doesn't have the speed or RPMs you might have to invest in a cadence meter.

Once you have conquered cycling 20 to 30 minutes at 70-85 RPMs with ease, you can then proceed to the Get Super Toned Legs Cycling routine. Two days a week, you will be doing three workout videos and one day a week will be a cycling plan without the videos. You should give your legs a day of rest and do this workout every other day. 

How to set up the bike correctly

To make sure the bike is adjusted correctly when sitting on the bike, put one leg on the pedal, extend it and that leg should have a slight bend at the knee. If not, adjust the bike up or down or forward or backward until you achieve that slightly bent knee.

Follow the cadence and the resistance cues to get most out of each workout


Day Three Cycling Workout
Warm-up 2 minutes cycling between 85-90 RPMs low resistance

Cycle between 55-60 RPMs and at a high resistance for 5 minutes*
Rest
Do two 30 second-one minute planks
Do two 15 reps back raises
Repeat four times.
*Your resistance should be at a level where it is hard to
 pedal but staying between 55-60 RPMs without hurting your knees.




Saturday, July 6, 2019

Cryotherapy For Less Than 35 Dollars




Try Cryotherapy When You Are on a Budget

I tried it twice, once by using a Groupon in Chicago and during the Thanksgiving holiday in Edwardsville Illinois. Each time I tried it, the price was under $35. 

I loved the after effects after I finished the treatment, but it was hard for me to stay in the chamber for more than two minutes. My body felt less achy and I had a euphoric feeling all over however, the thought of doing it once a week or even every two weeks, leaves me apprehensive. With that said, not everyone has that problem being subjected to cold temperatures. My sister loves it and can stay in the chamber for three minutes with no problem. 

If you want to try it, there are plenty of deals on Groupon or look for a local cryotherapy spa because most of them have first-time user deals. If you don't know much about cryotherapy or the benefits of doing the process read all about it below.


What Is Cryotherapy?

Cryotherapy is known by another name that is “cold therapy.” This is a therapy which is carried out generally in low temperatures. The term cryotherapy comes from a Greek word meaning ‘cryo’ which means cold and therapy which means to ‘cure.’ Other medical terms of this therapy are cryosurgery and cryoablation. This therapy is used to cure skin problems. The treatment is carried out in extremely low temperatures to eliminate all the abnormal and diseased tissues.
Cryotherapy is one of the skin treatments that is also used in order to give you relief for your muscle pain, sprains as well as swellings that you experience after a surgery or tissue damage. The procedure of the treatment may vary in different cases. The treatments can be carried out through ice packs and giving patients a dip in the ice baths. And now, the "hot" way to do cryotherapy is to stand in a cryotherapy booth up to three minutes.

However, cryotherapy is used all over the world but there is little evidence as to the effectiveness of the treatment. Though a number of studies have been conducted regarding cryotherapy in a really controlled environment, still desired results are not deduced.

How Does Cryotherapy Works?

How this procedure works? This is the most common question often asked by people who are ready to take chances with this therapy. Well, it is a new treatment and works total different as compared to other skin treatments.

The following information mentioned below will clear your confusions regarding this therapy and might answer all your queries.
  • It lowers the body temperature to a certain degree. This process is carried out by using ice packs or by plunging yourself into cold baths. 
  • Using this treatment may reduce soreness. 
  • It also accelerates the recovery process after various activities. But you may not have a proper and improved level of functioning of your body even after treatment. 
  • Frozen shoulders can also be treated with the help of cryotherapy. This is a condition when the problem had not been treated on time. This treatment can help reducing shoulder pain. 
  • Cryotherapy also has the ability that it will not alter the amount of muscle damage caused after an intense workout session. 


Benefits Of Cryotherapy

The following are some of the benefits of cryotherapy.


Reduction of Migraine Symptoms

Cryotherapy is helpful in reducing migraine symptoms. With this treatment, migraine can be treated by numbing all the nerves present in your neck region. According to a study, it is concluded that putting a neck wrap on your neck area is helpful in reducing the migraines. This actually works as the intracranial vessels that carry blood to be cooled off completely. 

Treats your Mood Disorders

With this treatment, you will witness cool temperature in your whole body which triggers due to physiological responses in your body. With cryotherapy, your body will release adrenaline, noradrenaline, and endorphins. This will produce a positive effect on your body if you are experiencing mood disorders which includes anxiety and depression.

Cures Arthritis Pain

It is also a fact that cryotherapy is not one of the best treatments that can effectively cure serious conditions. One study found out that people with arthritis use cryotherapy to reduce their pain. Although they cannot get rid of it completely. The study also concluded that the treatment can be easily tolerated. 

Helpful in treating low-risk tumors
Well-Established and targeted cryotherapy can be used for the treatment of low-risk cancers. If it is used for this purpose then it is called cryosurgery. It works as it freezes the cancer cells. And after that, they surround them with ice crystals. At present, it is used to treat low-risk tumor for different cancers. This includes prostate cancer.

Helps in the prevention of dementia and Alzheimer's disease
However, more research should be carried out on this but it is speculated that cryotherapy may be helpful in the prevention of Alzheimer's and different forms of dementia. It is considered to be one of the effective treatments for these two diseases as with the help of antioxidants and anti-inflammatory effects it can help on combating the oxidative and inflammatory responses that are built up due to Alzheimer's.

Risks and Side Effects
Before using cryotherapy, it is highly advised that you consult a doctor. People who have a history of heart attacks have high blood pressure infections and seizures, if they are pregnant, are claustrophobic or have a pacemaker should not go for cryotherapy.

However, there are not always health risks regarding it but you are also risking your money which you have earned after a lot of hard work. You may not also get the desired result of using chemotherapy to reduce pain. However, the FDA does not consider it an effective method for the treatment of pain. They have also issued a formal update regarding this matter, which explains the risks of this therapy and its inability to cure. It clearly states that this method is not enough to treat for the conditions cryotherapy is promoted for.

Cryotherapy Side Effects

Therapists should keep into consideration that there are a few side effects of Cryotherapy. Although the therapy is beneficial for reducing pain it can sometimes leave you with damaged tissues. This therapy can leave a temporary red mark on your skin. The whole process of cryotherapy should be monitored thoroughly and an ice pack should never be left on the skin for a long period of time this may cause damage. Precautionary Measure should be taken before entering the cryotherapy chambers. It is also recommended that they do not wear jewelry or metal. Their dresses should be dry.

Conclusion:
If you have made up your mind to use this therapy it is suggested that you consult your doctor first before taking the first step forward. You should also keep in mind that this therapy is in its initial stages of development and it has its own benefits and demerits.

People with a high level of tolerance level can try this therapy without worry. Using it can turn out to be a life-changing experience for you. If you have enough money and your body can tolerate cold temperature easily, then you must give it a try and see for yourself that it will be magic for your pain issues.

References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1697736/
https://www.healthline.com/health/cryotherapy-benefits
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241365/

Thursday, July 4, 2019

Light Up The Night $2000 Cash Giveaway


Are you ready to win some cash for the summer? What would you use it on if you won, a beach vacation, new lawn chairs, a bike? Here is your chance to win $500 PayPal cash or an Amazon gift card. Four people will win $500 and this contest will in one month so don't wait to enter and good luck to all.



Terms & Conditions 

Giveaway will open on 07/04/19 @8PM EST and ends on 08/05/19. @11:59 PM EST. There is one mandatory entry with multiple bonus entries. Only the mandatory entry needs to be completed in order to win, however, the more bonus entries completed the more chances you have to win. There are daily entries as well. Must be 21 years or older to win. Four (4) winners will win $500 Paypal cash or Amazon GC. Entrants must complete entries and each winning entry will be verified. If the selected winner does not complete or verify entry a new winner will be chosen. Winners will be notified no later than 8/20/19. Winner will be emailed and must respond to claim the prize within 48 hours via the email they signed into the widget with. If the winner doesn't respond within 48 hours a new winner will be chosen. Once winners have claimed prizes they will be announced on the Winner's Circle page and sent to co-hosts. Void where prohibited.

Wednesday, June 19, 2019

Get in Shape Playing Pickleball

burn-calories-playing-pickleball

Keeping yourself fit is crucial to enjoying a healthy life. Whether you do exercise all at once or try to fit in 10 to 30 minutes here and there, it adds up! Hey, have you listened to the words ‘exercise and pickleball’ together? Did you know for getting in shape playing pickleball can be helpful? No doubt, pickleball is a popular sport, made its first appearance in 1965, and is getting famous day by day, especially in the US. It’s an active game with easy-to-follow rules and includes a lot of movement.

So, are you interested in learning more about pickleball? Do you want to learn about the relationship between exercise and pickleball? Then continue reading this article, because we have a lot of information to share with you.


What is Pickleball?

Pickleball is a paddle sport and is a cross of various sports, including tennis, Ping Pong, and badminton. Pickleball alike tennis and badminton requires a player to move back and forth within a square and hit the ball with the paddle. Yes, it includes a paddle and a plastic ball with holes. The best thing about this sport is it can be played by all ages and with all skill levels.

The rules of pickleball are super easy, makes it the best support for kids, youngsters, and oldies. The nature of this sport is quite challenging and gives competition with every new hit.

That’s mean the players are required to make quick moves by using legs, arms, wrists, and entirely whole body while playing. However, from there, we can conclude how much it is effective for overall health. It includes fun, movement, and promptness, and yes, it offers a good deal of movement and fun altogether.

Check out a pickleball tournament


Get In Shape Playing Pickleball

Are you interested in knowing how to get in shape playing Pickleball? We have some fantastic information to share with you.  Note: Getting in shape playing pickleball is great for all ages. Anyone can get in shape by playing it. 


A Low-Impact Sport: 

As we start aging, the first thing that triggers our mind on a daily basis is our body is not going to work the way it used to. However, such kind of thinking can badly affect our health. This is not a good reason to leave everything and sit on the couch, waiting for the life to end. Just buck up!

You can still make the most out of your actions. One of such actions is playing pickleball. It’s an extremely low-impact sport option for you. The reason is pickleball court is almost half of the tennis court’s size, that’s mean it reduces the amount of running and changing your directions quickly, which often lead to muscle aches. Hey, don’t try to think of it as a less challenging sport. It’s no way less challenging.

Mood Booster

Do you know there is a strong connection between exercise and mood? Yes, when we exercise a powerful chemical release from our body which is called androgen. This chemical gives us an outpour of energy and infuses positive emotions in us. No doubt, doing exercise alone gives us a good feeling, but when we combine exercise with healthy competition, then it gives a boost to our mood and mental health. And that’s exactly what pickleball do for us! It not only helps in keeping your mood fresh but lets you enjoy the health benefits too.

A Super Fun Way To Exercise

It’s usual to observe a sigh, and a sense of hopelessness when a person says that he has to work out. But why? Why does fitness only come with challenges? Why do people consider exercise as a job? Can’t be it a fun thing? Well, it can be, and it can be with pickleball. Yes, you can burn your hundreds of calories, and improve cardiovascular health just by hitting the court.

As we mentioned above, pickleball is a combination of tennis and badminton, so it involves the movement of legs, arms, and whole body to make a play. So yes, getting in shape playing pickleball is possible, and the process is super-easy.


Is Pickleball A Good Exercise?

Maybe you have heard it said that “sitting is the new smoking.” It is said for physical inactivity. When doing nothing can have disastrous effects on your health, even comparable to that of smoking.

Do you know physical activity can help to lower the risk of High Blood Pressure and stroke in adults? Yeah, you need to improve aerobic fitness. Today in America, 2 out 3 adults are living with a chronic disease, and above of all, only 50% of adults are getting proper physical activity, which is necessary to stay healthy.

Even just walking can help you improve your health. Exercise not only helps in lowering high blood pressure, and risks of stroke, but also help you reduce stress level, and boost your mood. No doubt, walking, and tracking steps feel boring, but the results can be effective. So that’s why there should a solution or a fun way to make exercise a fun thing.

What about pickleball? Yeah, this sport is a perfect way to get yourself in physical activity which is needed to obtain ultimate health benefits. For instance, if each game lasts about 10 minutes, then that can be resulting in approximate 500-750 steps, which are equivalent to a ¼ mile. So, that’s mean you can enjoy the health and game altogether!

Promotes Social Interaction: 
Another benefit of playing pickleball is it encourages the interaction of two opponents, and let them enjoy the exercise that all are having. 

Hand-Eye Coordination:
Moreover, playing Pickleball also helps with hand-eye coordination. It’s essential to exercise hand-eye coordination, especially when we age. Doing so help us in many daily activities like driving and eating.

Avoid Falls!
Pickleball also helps seniors to avoid falls and maintain balance.

Prevents Hypertension:
This racket sport helps in preventing many unwanted problems of seniors like hypertension, and stroke, etc. You can have a good aerobic workout with less stress on joints and muscles.

So yes, pickleball is a good exercise for you, and you can enjoy exercise and pickleball together.


What Muscles Does Pickleball Work?

When you place pickleball, your whole body plays along with you. Yes, it’s right! When you move to hit the ball with the paddle, you not only move your arms and wrists but your legs too. And when you strike the ball, the whole upper body gathers the energy to help you hit hard. So this way your whole body gets involves while playing Pickleball and that’s good for your health. Without moving much, you can maintain your figure and improve your health.

However, Pickleball targets shoulder muscles and leg muscles. When you stretch to hit the ball, the slight pressure on supraspinatus, infraspinatus, teres minor, and subscapularis promotes lubrication between them and help them move properly, and so this way pickleball let them stay active and healthy. Movement, especially in old age, is necessary, and till now no other way is more effective than to play pickleball. Pickleball sports improve the movement of arms, wrists, legs, and shoulders. You can enjoy good health by spending an hour on the court.


Can I lose weight playing pickleball?

Till now, what do you think? Can pickleball really help you to lose weight? When we combine Pickleball and weight loss, then only one thing comes to mind; yes, we can lose weight! Of course, it is possible to lose weight while playing pickleball. After all, it’s whole body workout with fun.

When you pair pickleball with a healthy diet, then regular pickleball can help you with weight loss. However, even playing pickleball for an hour, can help you burn up to 600 calories! So why not to go for this option? Why thinking of hard cardiovascular workouts when you can enjoy, and burn at the same time?

When you see, you are playing and realize that your weight is getting balanced, then it becomes a win-win situation for you. Sometimes we only need to look for the best available options to make our life easier. When you play, you sweat, you compete with others, and you keep moving and make strategies to beat the opponent. This not only helps you boost your mind, but keep your body in motion, let your body parts enjoy the whole atmosphere, and enjoy a healthy life.


Conclusion

So now you have learned about pickleball and the benefits associated with it. One thing is for sure; if you have the urge to live a healthy life, then you need to work for it. No miracle is there which can help you to feel healthy and happy; it only depends on you. Pickleball sport is especially recommended for the people age above 50. It’s a good time pass game, and also evoke a sense of healthy living among seniors.

I hope this article will help you in many days, don’t forget to share your suggestions. Also, go here to find places to play Pickleball near you: Places to play PB




References
https://www.rd.com/health/fitness/what-is-pickleball/
https://healthprep.com/articles/weight-management/ways-pickleball-benefits-weight-management/
https://www.pickleballmax.com/2018/03/pickleball-recommended-physical-activity-exercise/