golds gym washable cross trainer ~ weight lifting gloves, golds gym cross trainer gloves

http://www.naturalmatter.co.uk/golds-gym-washable-cross-trainer-gloves-fitness-equipment-uk-and-golds-gym-fitness-equipment-29158-p.asp

Golds Gym washable cross trainer gloves are a comfortable, super stretchy 4-way spandex with a high tech Kevlar palm for durability.
They have a reinforced, double stitched palm with cushioned, terry cloth thumb to wipe your brow.

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

incline bench press ~ chest muscles, pecks, pectorial muscles

1. This move can be done with dumbbells or a barbell.

2. Make sure your feet are flat on the floor.

3. Lie on your back on a bench with an incline.

4. Your hands should be about shoulder width apart and your upper back and head remain firmly on the bench.

5. Raise the arms slowly until they lock into position – fully extended.

6. When using equipment with rests, the move begins with the arms locked and extended.

7. In the second part of the move you start to lower the barbell or dumbbells towards the chest.

8. When extending the arms again make sure the pectoral muscles are being used to push the weights back up.

incline bench press move 1 for chest muscles, pecks, pectorial muscle

incline bench press 1

incline bench press move 2 for chest muscle, pecks, pectorial muscle

incline bench press 2

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

10 Super Swimming Skills ~ drills for water confidence, water safety and basic swimming technique. Teach your child how to swim.

 

Warning: Only attempt to teach your child to swim if you are a competent swimmer. You child is your responsibility. Never leave your child unattended at any time. Always listen to your child and never try to push your child beyond their limit. www.naturalmatter.co.uk does not accept responsibility for any accident or injury that may happen whilst following these swimming skills.

Important: Every water skill should be completed at your child’s pace. Every child is different and the goal is to have water confidence. Do not push your child to go beyond their comfort zone if they are not ready.

Go through the skills one by one, except safety skills like pool entry and exit techniques, which can be taught throughout the different skill levels. As you child masters a skill move them onto the next skill.

It is important to have regular visits to the swimming pool. Perhaps you could set aside a time each week to take them for swimming lessons. If you don’t take them for a while you may find that you have to revisit the previous skills. Remember make it fun. Children learn really well when they learn in a fun way!

Skill 1 ~ Teach your child to hold their breath under water for 10 seconds. It is important that your child has breath control before they start learning any more swimming techniques. Slowly encourage your child to hold their breath and then get them to hold their face in the water for a second. Slowly build this up until your child can confidently hold their face in the water for 10 seconds. If they are not too happy about putting their face in the water maybe invest in a basic pair of children’s swimming goggles. When children find that they can see under water they find it very exciting and want to keep trying.

A great way to encourage breathing control in the water is to use the Zoggs dive games. The search and rescue game and dive sticks encourage your child to develop their breath control under water in a fun way

****************************************************************

Skill 2 ~ Teach your child safe pool/water entry.  This is a very important lesson in your child’s swimming skills. Teach your child to sit on the side of the pool. Teach your child to turn around while holding the side of the pool and safely enter the water. This entry allows them to keep their head above water when they enter the pool.

****************************************************************

Skill 3 ~ Teach your child how to get out of the water. Get your child to hold onto the pool side with both hands. Encourage your child to pull their body up and then rest their body on the side before lifting up a knee for a full exit.

       ****************************************************************

Skill 4 ~ Teach your child to float for the count of 10 seconds with their face down in the water. Encourage your child to float face down in the water while holding onto your shoulders. You keep them supported by holding their hips. The child’s face should be down in the water and their body must remain flat as you move across the pool for the count of 10 seconds. Count aloud as you move. REMEMBER:  If your child is coughing or spluttering hold them up and out of the water as they are taking in water. Wait till they have cleared the water and then try again if they are  happy to. Do not force them to continue.

  • Once your child is comfortable with this float you can advance the difficulty of the float by removing your support from their hips. They still hold onto you. Remember to count for 10 seconds aloud as you move to the other side of the pool.
  • The next stage difficulty of this float is to give the child  a young swimmer’s kick board. Make sure when they hold the kick board that they have their fingers on the top and thumbs on the bottom of the kick board. Repeat the same breath hold for 10 seconds with you counting for the 10 seconds. This time support your child’s elbows as they float across the pool with the kick board.
  • The final phase of this float is for the child to kick off from the side of the pool, while using the board, with their face down in the water. They float for the count of 10 seconds on their own.

       ****************************************************************

Skill 5 ~ Teach your child to float on their back in the water. You are aiming to have your child float unsupported in the water. The key to this skill is to have your child relaxed in the water while you support their shoulders. Your child may need lots of support in the water at first in order to feel relaxed enough to float. They will probably need lots of encouragement in order to get them to relax their body. As they repeat this exercise they will become more confident that they will float. When you notice that they are relaxed for 10 seconds you can move onto the next stage of the skill.

  • This stage is the two handed support. The hands should be on the child’s back and the child’s neck. Try to get your child to float for 10 seconds. A great way to get this float to work is to take your child’s mind off the task. Talk to your child about what they love to do or their favourite toy. This is a great way to make them relaxed. When they are comfortable doing this you know you are ready to move onto the next phase.
  • This is to slowly remove the support from the back whilst keeping the neck support there. Remember to count for 10 seconds.
  • The final phase is to remove all support from the child while they are floating. Keep chatting to them while they float and talk about things they love to do.

 

  • If your child seems very anxious about floating unsupported it may be beneficial to use a Zoodle children’s swimming float sometimes called a noodle or woggle childrens float. This fun float can be used for a few different swimming training moves. Place thezoodle behind the child’s neck and ask them to rest their arms on the top of the zoodle. Bring the two ends of the zoodle together in front of your child and cross them over. Ask your child to relax and float back. Encourage your child to float to another destination in the pool.

       ****************************************************************

Skill 6 ~ Teach your child the doggy paddle. This swimming technique is a very basic swimming stroke that allows your child to move around the pool unsupported. The first phase of this stage is to get your child to make short fast kicks with their feet. Move around the pool supporting your child and encourage them to keep their legs straight with relaxed feet as they kick.

  • Once they have this kick movement we need to concentrate on the hand paddle. This is different from the leg kick, as we need to encourage them to make long slow movements. Show your child a long slower paddle with your hands. Next hold their hands while standing in the water and both of you can repeat the paddle.
  • The next phase is to get your child to use all the skills together. When swimming the head must be down in the water and the body must be flat at the surface of the water. Once they are confident with this slowly move back in the water making the distance they swim every time just a little bit longer.

       ****************************************************************

Skill 7 ~ Teach your child important safety techniques by getting your child to do a back float or a star float and then roll over and doggy paddle back to the side of the pool. Revisit your back float skill and get your child to float on their back for the count of 10 seconds. When the ten seconds are up get your child to turn over and doggy paddle to a specified point in the water.

       ****************************************************************

Skill 8 ~ Teach your child to head for a safe point in the water which may mean the closest safety point other than you. It is good for you to stay at a point and get them to swim to a nominated safety point away from you. This encourages independence and gives them experience of finding a safe point away from you.

      **************************************************************** 

Skill 9 ~ Teach your child to back kick whilst using a float. You will need a kick board for this exercise. The first phase of this float is to get your child to hold onto the kick board and float in the pool for 10 seconds. The board must be on their tummy. Their arms must be around the board with the hands lying flat on top of the kickboard or overlapped.

  • The next phase is to practise leg kicks. This can be done on the side of the pool or supported in the water. Encourage your child to kick with straight legs whilst making small kick movements. They have to learn to stabilise whilst kicking and starting small helps them to learn this skill. Tell your child to relax their feet and to make small fast kicks. Your child may need extra support during this phase, as this skill can be quite difficult to master. Give them back support and support at the neck until they have a straight body at the surface of the water. Then you are ready to move onto the next phase.
  • The final phase of this skill is to let your child do back kicks with a float unsupported. As your child grows in confidence gradually increase the distance.

 

Skill 10 ~ Encourage your child to jump into the water from the side of the pool. Start by getting them to jump into water where they can touch the bottom of the pool but make sure it isn’t too shallow either. You may need to hold their hands on the first few attempts. As their confidence grows they will eventually jump in by themselves. This helps your child to get used to a situation where they may fall in the water.

 

Great examples of these skills with video instruction can be found here http://www.uswim.com where they have fantastic videos and printable lesson plans.

zoggs swim hat and goggles age 0 - 6 years old

zoggs swim hat and goggles for age 0-6

zoggs swim hat and goggles for boys aged 0 - 6 years old

zoggs swim hat and goggles for boys aged 0 – 6 years old

zoggs zoodle children swimming float

zoggs zoodle children swimming float

zoggs mini kick board childrens swimming float learn to swim

zoggs mini kick board childrens swimming float

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

How to do an upright row. Strengthen your upper back.

1. Stand with feet shoulder width apart.

2. Grip the barbell firmly in both hands and stand with knees unlocked.

3. Keep the body straight when holding the barbell and preparing for the lift.

4. Keep your head facing forward and lift the barbell up to your chest area.

5. Hold the barbell to your chest for the count of two then using a slow and controlled movement bring the barbell back to position one and repeat.

upright row move 1 for workout for strong upper back muscle

upright row move 1

upright row move 2 workout for strong upper back muscles

upright row move 2

Visit www.naturalmatter.co.uk for weight training supplements

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

Zoggs Active Fitness Goggles – Adjustable Medalist II ~ swimming equipment uk swimming gear

Natural Matter has great pleasure in introducing

Zoggs Active Fitness Goggles - Adjustable Medalist II ~ swimming equipment uk swimming gear

Zoggs Active Fitness Goggles – Adjustable Medalist II ~ swimming equipment uk swimming gear

Please see more in the Natural Matter health and fitness shop for the entire Zoggs swimming range. If you have any questions regarding this product please contact info@naturalmatter.co.uk and we will try our best to help you.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

How to keep running through the colder seasons

Half Marathon Training with www.naturalmatter.co.uk

The thought of running in the dark and cold did not seem too thrilling this week. The nights are drawing in and the weather is cooling. Autumn has arrived. The question is, can I keep up the weekly runs that I have been doing through the winter months? How can I make sure I stick with my fitness plan?

As with any change or new training plan it’s all about getting prepared. Here are a few ideas on how to keep your motivation going through the colder months ahead.

1. Print out a running plan and stick it somewhere you look every day.

Running training plans are a great motivator. They are readily available for free on the Internet, depending on what you wish to achieve with your running. If you are looking to increase stamina, distance or perhaps complete your first 5km, there is a training plan for you. Print your training plan out and stick it on the kitchen wall. Offer yourself some kind of reward for sticking to your running plan. Try out http://www.coolrunning.com for free training plans.

2. Change your running route.

A change is as good as a rest, so its time to mix it up a bit. Negotiating a new route with new inclines and declines can help with motivation. Try planning out a new route. Make sure you choose well-lit routes and wear high visibility clothing. The dark evenings can be dangerous when negotiating traffic. Try www.mapmyrun.com for planning new running routes in your area. You can save runs and distances achieved.

3. A short contract gym membership.

Why not see if there is a special discount for winter only membership at your local gym. Many gyms offer a discounted rate for half of the year. You could be training on treadmills in a well-lit, air-conditioned gym, instead of slogging it out on roads in the rain.

4. Join a running club.

There are many running clubs all over the UK. Group running can be a great motivator. Not only is it harder to get out of running when you go with friends but it can inspire you to push yourself harder. Why not check out whether there is a local running group in your area. Many groups meet for free. It’s easy to find a free running group on some of the social media network sites. Make sure it is legitimate before you go. Perhaps you could try and persuade your partner or friend to start running with you.

5. Put your name down for an organised run in the spring.

Perhaps you have always wanted to complete your first 5km run. Feel like moving onto a 10km, half marathon or even the BIG one, the full marathon. Put your name down now and pick up a training plan to match. Having a goal is the best way to get you out of the front door on a dark, cold night. The www.naturalmatter.co.uk team is taking part in the Reading half marathon in March 2013. Have a look online for your nearest run.

6. Get yourself some new running clothes, reflective lightweight and waterproof.

The weather is likely to be less than desirable, so the less excuses you have for not running the better. Buy some nice running gear to go out in and you’ll want to use it. Why not ask for some running accessories for a Christmas present.

7. Build a home gym.

If you have a spare room or enough space at home to jump around in, why not build your own gym. Check out the free ad websites like www.gumtree.com for a second hand exercise bike, rowing machine or cross trainer. Do research before you buy and see if the exercise equipment you are interested in has had any good reviews. Perhaps you could buy a skipping rope, a cheap bench and a set of dumbbells. The amount you spend on the gym equipment will still be less than a year’s gym membership. If you don’t have the space for a home gym perhaps you or the kids have a games console. There are loads of fitness games available with personal trainers who tailor the workouts to your fitness level. Check this book out on using your own home gym. The great home gym handbook.

8. Change the time of day that you run.

Perhaps you can squeeze your run into a different time of the day. How about trying a half hour run three times a week at lunchtime. Why not walk your kids to school and run back every day if you live nearby. Maybe run home from work a couple of days a week instead of catching the bus or getting stuck in rush hour traffic.

9. Try a different indoor sport.

Join a sports club and start using the facilities there to try something new. Have you ever considered squash or badminton? There are fantastic facilities all over the UK. If you don’t have anyone to play with, why not try joining a team or choose a more individual based sport like swimming. swimming equipment.

10. Ever thought of becoming a sports volunteer?

Simply getting involved or being around people who are interested in sport will inspire you to get yourself moving. There are plenty of volunteering opportunities in sport across the UK. Check out volunteering websites.  http://www.sportengland.org/support__advice/volunteers.aspx or http://www.sportanddev.org/toolkit/career_centre/volunteer_opportunities/

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

Home Cardiovascular Fitness Test ~ how fit are you?

Hi there, I’m Victoria and I am one of the team here at www.naturalmatter.co.uk

I am approaching 40.

I think I have a way of getting over the looming 40 year depression. Get fit and ready for it. I’ve been putting my fitness off for too long now and so I have decided to get my act together and sort my diet and fitness out. I’m meeting my 40th year head on and with enjoyment rather than depression. I want that flat stomach, the flabless tricep and the stamina to match. I know its going to be tough but its not impossible.

I have been asked by the team here to document my rise to fitness at 40 and post it on the website.

Today I am going to take a cardiovascular fitness test which can be done at home.

Warning:- Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader’s sole discretion and risk.

What you need is a very sturdy 12 inch box or a 12 inch step or bench. You will also need a watch or clock with a minute hand so you can check your time.

For 3 minutes step on and off of the step or box. First with one foot then the other. Try to step to a rhythm.  At the end of the three minutes remain standing and take your pulse for 1 minute.  Count the total number of beats. Then check the table below for your fitness assessment.

Fitness Test For Women

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134

Fitness Test for Men

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130

So I took the test and great news I am in the good category. Even if I missed a few beats on my pulse check I am still in the above average fitness range for a woman of my age. Fantastic news! The aim now is to improve my heart rate further with exercise. I want to be in the excellent category if I want to achieve my goal.

More on my diet and exercise regime shortly.

Measuring body fat for women

 Hi there, I’m Vicky and I am one of the team here at www.naturalmatter.co.uk

I am approaching 40.

I think I have a way of getting over the looming 40 year depression. Get fit and ready for it. I’ve been putting my fitness off for too long now and so I have decided to get my act together and sort my diet and fitness out. I’m meeting my 40th year head on and with enjoyment rather than depression. I want that flat stomach, the flabless tricep and the stamina to match. I know its going to be tough but its not impossible.

I have been asked by the team here to document my rise to fitness at 40 and post it on the website.

So I got myself a set of cheap body fat calipers.  body fat calipers

A great way to get your exercise program off on the right foot is to get a set of body fat calipers. This instrument measures your body fat and lean muscle mass ratio. It is important to have an accurate measurement of your fat / lean muscle ratio from the very beginning of your program, rather than relying on the bathroom scales.

Scales are inaccurate because they do not let you know if you have replaced body fat with lean muscle. They give you the same reading regardless of dramatic changes in your body. You may have reduced body fat but replaced that weight with lean muscle. Unfortunately, your bathroom scales are unable to detect that difference. If you attend a gym you could ask them to do this measurement for you, as they will have the correct instruments. When you are training you need motivators to keep you on course. body fat calipers allow you to see any results immediately helping you stay on track.

Measure four folds of skin with your body fat calipers and work out your body fat/lean muscle percentage by using the table provided with them.                                                                                       
Body fat calipers
measure the thickness of a fold of skin. There are 4 places on the body where a measurement should be taken, because of where these places are someone else can help you do this. They are,

· Centre of the back of arm (the triceps)

· Centre of the front of arm (the bicep)

· The back, just below the shoulder blade at a 45% angle.

· The waistline between the hipbone and the naval horizontally.

I have now recorded my body fat measurements in the four locations bicep, tricep, shoulder blade and stomach next to belly button. You have to pinch the skin in this area and then measure the fold. It can be a bit tricky as the measurement can change slightly each time you take the measurement (you are dealing in millimetres). So I took three measurements and went for the average.

I added the four measurements together. The results were

bicep 10mm
tricep 19mm
shoulder blade 20mm
stomach area 28mm

total  77mm

Combined body fat measurement chart for women

Total in mm Age 16-29 Age 30-49 Age 50+
14 9.4 14.1 17.0
16 11.2 15.7 18.6
18 12.7 17.1 20.1
20 14.1 18.4 21.4
22 15.4 19.5 22.6
24 16.5 20.6 23.7
26 17.6 21.5 24.8
28 18.6 22.4 25.7
30 19.5 23.3 26.6
35 21.6 25.2 28.6
40 23.4 26.8 30.3
45 25.0 28.3 31.9
50 26.5 29.6 33.2
55 27.8 30.8 34.6
60 29.1 31.9 35.7
65 30.2 32.9 36.7
70 31.2 33.9 37.7
75 32.2 34.7 38.6
80 33.1 35.6 39.5
85 34.0 36.3 40.4
90 34.8 37.1 41.1
95 35.6 37.8 41.9
100 36.3 38.5 42.6
110 37.7 39.7 43.9
120 39.0 40.8 45.1
130 40.2 41.9 46.2
140 41.3 42.9 47.3
150 42.3 43.8 48.2
160 43.2 44.7 49.1
170 44.6 45.5 50.0
180 45.0 46.2 50.8
190 45.8 46.9 51.6
200 46.6 47.6 52.3

I have gone for 80mm as the closest figure to my total measurements in the table.  I’m 39 so the body fat percentage for a female of my age is 35.6% body fat.

The ideal range for my age is, 15-23%

For women, the range up to age 30 is 14-21%, from 30-50 it is 15-23%, and from 50 up it is 16-25%. It is best to be at or below the upper limit, and a woman near the lower limit would be lean.

So if I want to reach 20% body fat ratio. I now have to lose over 15% body fat.

So I will measure myself monthly to see if there have been any changes. Check your progress on a monthly basis. This will allow you to see any changes and plot progress. Don’t check yourself any more than this as there are natural changes in the body throughout a period of a month, depending on whether you are retaining water, perhaps from food you have eaten. It is best for females to check themselves after their period has finished due to water retention. Try to stick to the same part of the month when you record your fat/lean muscle mass ratio.

Now I have  to take my fitness test.

Healthy eating and my weigh in.

Hi there, I’m Vicky and I am one of the team here at www.naturalmatter.co.uk

I am approaching 40.

I think I have a way of getting over the looming 40 year depression. Get fit and ready for it. I’ve been putting my fitness off for too long now and so I have decided to get my act together and sort my diet and fitness out. I’m meeting my 40th year head on and with enjoyment rather than depression. I want that flat stomach, the flabless tricep and the stamina to match. I know its going to be tough but its not impossible.

I have been asked by the team here to document my rise to fitness at 40 and post it on the website.

Day 1

weight: 9st 13lb – not too bad but I need to lose a stone (14lb / 6.35 kg)

Eating Plan  : healthy eating, moderate portions, roughly based on the Zone Diet.

Fill your plate into three parts, one part protein, one part carbohydrates (above ground veggies) and one part fats.