Category Archives: Fitness

HOW TO BUY A SWIMMING PACE CLOCK

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While swimming involves some of the biggest equipment in the team sports industry, mainly the pool, there is still some smaller equipment that is needed to have swim meets and practice.  One piece of equipment you will need is a pace clock.  There are several models to choose from and this article will go over some of the options.

There are a few manufacturers of pace clocks and all of them have been in the swimming industry for many years.  The Competitor Swimming and Maric Timing pace clocks tend to be the most popular although the new models offered by Finis certainly offer the latest technology.  Sometimes I guess the models that are tried and true are hard to beat. 

When deciding on a pace clock one of the first decisions you’ll need to make is how you are going to power the unit.  Of course swimming being a water sport many people gravitate quickly to battery operated models to reduce any risk of electricity and water mixing.  Plug in electric models can be more convenient however as replacing batteries in the middle of a swim meet or practice will not be an issue.   I think this is the reason that plug in models are most popular.

The next decision to make is what size to purchase.  Swimming pace clocks come in a few different sizes.  The square models from Maric are available in 3 sizes.  The largest is 30 inches, then a 20 inch model and finally a 15 inch model.  The octagonal shape models by Competitor Swimming come in your choice of a 15 inch size or a 31 inch size.  Obviously the larger the clock the easier it is to read so my suggestion is that you purchase the largest model your budget will allow.  The smaller pace clocks are usually used for less competitive activities like water aerobics or personal training.  Some smaller models are only available in battery powered designs.

While swimming pace clocks do not feature the most high tech of modern technologies different models do offer different features.  The Competitor pace clocks feature a real Plexiglas® lens for durability and protection from splashing and weather.  The minute and second hands are made of a new alloy to resist warping.  The Maric pace clocks offer  a built in stand, shatter resistant acrylic lens and a vented design that lets the heat out of the clock to keep the hands and face from going out of shape.  Competitor pace clocks offer durable plastic cases designed for all weather use while Maric pace clocks use a rugged weather proof aluminum case that has been powder coated for durability. 

As you can see both of these manufacturers have completely different designs.  That being said both designs have functioned for years and become the most popular pace clocks for swimming.  No matter which of these designs you go with you know you will have trouble free operation.  You will find a complete line up of Competitor and Maric swimming pace clocks along with digital pace clocks and lap counters at www.morleyathletic.com.  While you’re there shop our entire selection of swimming equipment, supplies and swim suits for competitive swimmers and find out why Morley Athletic has been “A Family Tradition Since 1931!”.

80/20 Fitness Top Three

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So everyone out there is applying the 80/20 principle to their lives.  You know where you focus on doing the 20 percent of things that produce 80 percent of the outcome.  Simple idea and honestly I think I agree with it.  So to apply that to fitness you just need to look at modern science behind exercise.  You will find tons of information online that basically says in a nutshell that you don’t have to spend hours working out.  Simply put in the 20 percent of the workout that produces 80 percent of the result.  Translated this means- work out really hard for a short period of time.  It’s an idea built around other modern exercise ideas like interval training.  So if you want to give it a try it’s not that hard.  To make it easier here is my top 3 equipment picks for delivering exercise in an 80/20 format.  Don’t forget though that you’re the one that’s going to have to push yourself hard enough with these tools to produce the result. 

Kettlebells

You can use kettlebells in tons of ways making it possible to work most if not all muscle groups.   My favorite use for kettlebells, and what works for me and my minimalist approach is the kettlebell swing.  The basic idea is you stand with your legs apart and swing your kettlebell straight in front of you the trick being that you’re not going to use your arm muscles but rather a hip thrust motion that will make muscles throughout your body lift the kettlebell and swing it in front of you.

Now it sounds easy but once you reach your maximum weight it won’t take many reps to get your heart rate up, the sweat flowing and your muscles fatigued.  I use kettlebells as a major part of my fitness routine.  It saves me a ton of time that I would normally have to spend doing several different exercises with higher reps and sets, to meet the same workout level.

Power Conditioning Ropes

Power Conditioning ropes are similar to what tug-of-war ropes or climbing ropes are made of.  You take this 1-1/2″, 40 foot long rope, thread it through a metal loop anchor bracket that has been attached to the wall so that you now have two 20′ long ropes.  Grab one with your left hand, one with your right hand and whip them up and down in a wave motion.  Sounds easy but it’s quite a workout.  This one will really get your heart pumping and gives your core a great workout in a short time.

Jump Ropes

The Super Speed Rope is extremely fast, easy to use and perfectly balanced.  The coated stainless steel cable is attached to metal ball bearings inside of the durable plastic handles.  This is a serious piece of work out equipment.  Once a customer uses the super speed rope they will never go back to those flimsy alternatives.  This rope lets you really push yourself.  My jump rope routine is an interval type with ten 30 second intervals where I push as hard as I can and ten 30 second intervals where I slow it down so I can catch my breath.  Some days I don’t even finish the set and I’ll keep sweating for about 30 to 45 minutes after I finish.

So that’s my top three.  Give them a try and you will like the results.  Remember you don’t need to spend hours or even a half an hour on any of these.  All of the above can be used to work up a sweat fast while you increase cardiovascular health, endurance and power.  You can buy all three at www.morleyathletic.com where you’ll find over 10,000 items online.

Save Money, Burn Fat, Build Muscle

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Everyone wants to keep in shape.  Some of us go to the gym 3 times a week others build a gym in their own house.  Some people buy DVD’s and try to get fit doing what the guy on the TV tells them.  Anybody who has tried to stay in shape knows the same thing.  It takes work and dedication.  One thing it doesn’t take is a ton of money, contrary to what Sunday morning television would teach us.  You won’t get anywhere unless you come up with a routine that you can stick too.  Believe me I have tried dozens if not hundreds of times to stick to a complicated eating and exercising routine and while that may work for some it’s just not for me.  A guy on a bodybuilding forum once gave me the best advice.  He said that what he did to get in such great shape was to make sure that he did something every day.  Just something, whether it be a two hour routine or the more likely 10 minute quickie workout.  Great advice that we can all actually stick to..  Just do something, because something is always better than nothing.

There are a ton of simple workouts that can be done without anything more than our own body weight as resistance.  No need to expensive contraptions, machines or high tech fitness tools.  So pick a few exercises from the wealth of information online and start working those larger muscle groups in the privacy of your own home for free.  No need to hit the gym.

One piece of equipment I do recommend is the kettlebell.  The easiest  use for kettlebells, and what works for me is the kettlebell swing.  The basic idea is you stand with your legs apart and swing your kettlebell straight in front of you.   The trick being that you’re not going to use your arm muscles but rather a hip thrust motion that will make muscles throughout your body lift the kettlebell and swing it in front of you.  You can find videos of this move on any respectable video sharing website.  It’s that popular.

Once you reach your maximum weight it won’t take many reps to get your heart rate up, the sweat flowing and your muscles fatigued.  I use kettlebells as a major part of my fitness routine simply because I feel like I get a great workout in only a couple of minutes.  Seriously just a couple of minutes and I’m feeling the burn.  It saves me a ton of time.   Now the time I would normally spend doing several different exercises with higher reps and sets I can spend with my son and daughter.  That’s what i call quality time.

I suggest that you educate yourself on the use of kettlebells and then start with a low weight until you can get your form right after which you should move up in kettlebell weight to increase your workout intensity.  There are new vinyl coated and even Rhino soft rubber kettlebells available to make sure your floors are not damaged.  You will find a complete selection of kettlebells at www.morleyathletic.com.

Fitness On A Budget

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Ok everyone wants to be fit and trim.  Some of us go to the gym religiously others build a gym in their own house.  Having either of those options is great but for most of us in this tough economy neither of those solutions is an option.  Those of us who have a limited budget but still want to be in shape have to be a bit more creative and budget minded.

Most of the workouts we do can be done without anything more than our own body weight as resistance.  No need for fancy machines or gimmicky fitness tools.  If you are a bit out of shape just exercising with your own body weight as resistance will help you achieve a lot of your goals.  Getting on a workout schedule and making it interesting and easy to stick to is the plan.

Many new fitness routines have ditched the 2 hour long repetitive workouts of the past and gone in a new direction that actually makes them easier to stick to for us average folks.  Whether the science is there or not I’m sure we’ll all agree that doing something is better than doing nothing. 

So pick a few exercises from the wealth of information online and start working those larger muscle groups in the privacy of your own home for free.  No need to hit the gym or fill your house with expensive equipment.  To work the smaller core muscles along with the larger muscles and your cardiovascular system you can use one simple piece of equipment, the Kettlebell.

Kettlebells are nothing new.  In fact elite athletes and body builders have been using them for quite some time.  It seems that the general population is finding them to be very useful as well.  You can use kettlebells in tons of ways making it possible to work most if not all muscle groups with them.   My favorite use for kettlebells, and what works for me and my minimalist approach is the kettlebell swing.  The basic idea is you stand with your legs apart and swing your kettlebell straight in front of you the trick being that you’re not going to use your arm muscles but rather a hip thrust motion that will make muscles throughout your body lift the kettlebell and swing it in front of you.

Now it sounds easy but once you reach your maximum weight it won’t take many reps to get your heart rate up, the sweat flowing and your muscles fatigued.  That’s why I use kettlebells as a major part of my fitness routine.  It saves me a ton of time that I would normally have to spend doing several different exercises with higher reps and sets to meet the same workout level.

Kettlebells come in a large assortment of weights and the form involved in the different exercises needs to be done correctly.  There are tons of videos online showing proper form.  My suggestion is that you educate yourself on the use of kettlebells and then start with a low weight until you can get your form right after which you should move up in kettlebell weight to increase your workout intensity.  You will find a complete selection of kettlebells at www.morleyathletic.com.

Liberty, Justice and Kettlebells For All

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Ok kettlebells are certainly becoming popular very quickly.  It’s easy to understand why.  You can get a comprehensive workout in minutes utilizing the right weight kettlebell.  Most of the exercises are considered low impact and kettlebells cost much less than exercise bikes and treadmills.  Of course like anything else if there is a market for it new developments will follow.  So let’s look at some of the new developments in kettlebells.  Below you will find examples of a few kettlebell styles with brief descriptions of each.  That way you will know what’s available to you on the market when deciding what type of kettlebell is right for you.

First and foremost is the standard iron kettlebell.  Perhaps one of the most versatile and least expensive models.  The iron kettlebell comes in a full weight range from 10 lbs. all the way up to 100 lbs. making them good for any level of fitness.

Second is the vinyl coated iron kettlebell.  Basically this is just a iron kettlebell with a vinyl coating.  The vinyl coating helps to protect floors; color codes the weight of the kettlebell and assists in keeping the noise down.  Vinyl coated kettlebells generally offer less of a selection.  But usually go up to at least 35 lbs of weight.

The third option is a new model called the Rhino® soft rubber kettlebell.  The Rhino® soft rubber kettlebell is kind of like a heavy rubber medicine ball with a kettlebell handle.  A great idea especially for use in class type environments at the local gym.  The use of a soft rubber makes them much safer than the iron models and while they are not available in super heavy weights they should work well for aerobic type exercises and those looking to tone.  These models offer a smooth molded handle that duplicates the feel of a traditional iron handle kettlebell.

The final and fourth style I wanted to point out in this article is the Rhino® mini kettlebell.  A very unique model the Rhino® mini features a 6” diameter ball with a wide grip oval handle.  Only available in 3 lbs to 8 lbs weight these are not going to be the choice of body builders but they are perfect for younger users and beginners. 

So there you have a few choices.  As you can see each model has different features for different situations.  All of them can be used with any kettlebell exercise.  By now we all know that kettlebell exercises are a great way to stay in shape, build muscle and improve cardiovascular health.  You will find a complete selection of kettlebells and other fitness gear at www.morleyathletic.com.