Author: Aishwarya Sathe

Working out doesn’t just help you look the way you want– it feels great, too! Today, we’re going to share some great glutes workout exercises. These glute exercises will help you work out the muscles that make up your buttocks. Here are some of the best glute exercises for women at home.

1. Side Step-Up With Kickback

For this glute exercise, you’ll need an aerobic step. Start out by standing to the left side of it!

• Step sideways onto the step with your right leg. 
• Squeeze your abs and glutes as you put your straight left leg behind you in a kickback motion. 
• Hold for a second, then release and step off the step.
• Do several reps before switching sides.
  
  

2. One-Sided Stiff Leg Dead Lift

This is one of the many butt exercises at home that uses a weight. Start with a small weight and size up as you get stronger!

• Start with your feet close together and hold a dumbbell in your right hand. Extend your arm and keep your head up. 
• Bend your right knee slightly and keep your left leg straight.
• Bend at the hips and lift your left leg, using the dumbbell to counterbalance.
• Squeeze your glutes as you pull your torso back to a standing position.
• Do several reps before switching sides.

3. Single Leg Step-Ups

This glute workout requires a sturdy, immobile bench– it would be a great one to try while you’re out at a park!

• Stand next to a bench with your back straight and your hands on your waist. 
• Put your right leg leg at a 90-degree angle on the bench, while keeping the left leg straight and planted on the ground. 
• Put your weight on your right heel and push off with your left foot at the same time. Bring your left foot up to the bench’s height.
• Pause and then slowly return to the starting position. 
• After a few reps, switch to the other side.
  
  

4. Glute Bridge

This exercise is one of the best workouts for glutes because it’s so simple and effective. To make it more challenging, you can use a resistance band.

• Lie on your back with your bent knees shoulder-width apart, your feet flat on the ground, and your arms flat with your hands open towards the ceiling. 
• Slowly raise your hips and squeeze your glutes and abs.
• Be careful not to arch your back as you lift as high as possible. Your torso should make a straight line from your shoulder to your knee.
• When you’ve lifted up as much as you can, squeeze your glutes as tight as you can and hold for a few seconds. 
• Slowly lower your hips without releasing your muscles.
  
  

5. Reverse Lunge

You can make this glute exercise more challenging by holding a weight, like a dumbbell, kettlebell, or medicine ball.

• Start with your feet hip-width apart.
• Shift your weight onto your left foot and step back with your right foot. 
• With the ball of your right foot touching the ground, lower your right leg until your knee is at a 90-degree angle. Your left knee should also be out at a 90-degree angle.
• Push into your heel and squeeze your glutes as you go back to the starting position.
  
  

6. Fire Hydrants

Let’s try one of the most effective glute exercises for women: the fire hydrant! Here’s how to do it:

• Start on your hands and knees. Your knees should be touching, and your hands should be shoulder-width apart.
• Keep your back straight and head down.
• Lift your right leg up and away from your body at a 45-degree angle until it’s aligned with your hips. 
• Lower your leg and repeat on the other side.
• To make this exercise more challenging, use ankle weights.
  
  

7. Side-Lying Hip Abduction

Also known as leg lifts, this exercise can be done wherever you have space to lie down. Try adding ankle weights to make it more challenging!

• Lie on your right side with your legs stacked on top of each other. 
• Squeeze your glutes and lift your left leg.
• Hold for 2 seconds and slowly lower your leg to the starting position.
• Repeat for several reps before switching sides.
  
  

8. Bulgarian Split Squats

Ready for tougher workouts for butt development? This next exercise uses a dumbbell or kettlebell and is a great step up that’s still simple and easy to do!

• Hold a weight at chest level. 
• Stand a couple of feet in front of a bench or chair, facing away from it.
• Bring your right foot forward.
• Put your left foot on the bench or chair behind you.
• Keep your torso upright and bend your front leg to lower into a squat. 
• Hold for one second, then use your right leg to bring yourself back into the starting position.
• Do several reps before switching sides.
  
  

9. Wall Squat With Stability Ball

You will need a stability ball and some open wall space for this glute workout!

• Stand facing away from a wall while holding a stability ball at the small of your back. Keep your feet slightly wider than shoulder-width apart with toes pointed out. 
• Keep your feet flat on the floor and squat so the ball rolls up your back. 
• Hold and then lift your toes into the air to push through your heels as you come back to the starting position.
• Lower your toes and repeat.
  
  

10. Side Band Walking

This is one of the best glute exercises for women because it lets you target areas of your glutes that are a little harder to reach. And it’s super simple– all you need is a resistance band!

• Set a resistance band just below your knees and bend into a quarter-squat. Keep your feet as far apart as you can.
• Squeeze your abs and take a step to the right with your right leg, then follow with your left. 
• Do several reps before switching sides to lead with your left leg.
  
  

Ready to try these glute exercises? Be sure to check out everything NineFit has to offer to find the right gear for your fitness needs!

If you’re just starting out in the world of fitness, devising your own workout routine can feel a bit intimidating. While there’s a lot that goes into it. Creating the perfect routine is actually very possible for you to achieve as long as you know what to do and have realistic expectations. That’s where we come in. Keep reading for a few great tips on how to build your own workout routine!

Consider Your Current Abilities

The most important thing to consider when crafting your first workout routine is what you’re currently capable of doing. When it comes to physical fitness, nobody starts at the top. Some exercises are more difficult than others. Attempting them is more likely to frustrate or even injure you than anything. If possible, work with a more experienced fitness enthusiast to figure out a routine with exercises that you’ll be sufficiently challenged by. This will allow you to grow from your exercise routine without taking any unnecessary risks.

Keep a Varied Routine

When putting together your workout routine, don’t just do the same exercises day after day. Specific exercises typically target specific muscle groups. When you use these muscles during an intense workout use resistance bands for best workout. If you continue to work through this tiredness, you drastically increase your risk of injury. Which could put you out of commission and make future workouts needlessly difficult. The best way to prevent this is simply by changing up your list of exercises on a regular basis, ensuring that no muscle group is made to work more than it’s capable of.

Target All Muscle Groups

In a similar vein, be sure that while you’re changing up your workout routine. You hit all of your major muscle groups throughout the week. While trying to exercise all of your muscle groups every day will lead to exhaustion and injury as mentioned above. It’s still important that each group gets its time to shine. We recommend allocating specific days in your workout routine to work specific muscle groups. For example, give yourself a dedicated day for arms and shoulders. Another day for legs, and a third day for core. You can do workouts targeting these muscle groups on a rotating schedule. So that by the time you’ve gotten past your core day, for example, your arms will fully recover.

Don’t Forget Cardio!

Though weight workouts and strength training are certainly important, it’ s important to work other types of exercise into your routine as well, namely cardio workouts. Getting several distinct types of exercise will, of course, give you the unique benefits of each. But believe it or not, you’ll reap some unique benefits by combining them. Doing low-impact cardio after lifting weights is great for burning fat and building muscle, giving you gains that are far greater than the sum of their parts. This is ultimately the key to getting the greatest results for your efforts.

Avoid Overexertion

Though it may be tempting to pour every last bit of your strength into each workout, this simply isn’t sustainable. While exercising until you’re tired is a great way to build muscle, burn fat, and progress your fitness journey, continuing to exercise past this point poses a pretty significant risk. As mentioned above, you’ll become far more susceptible to injuries which will make workouts extremely difficult in the long term. Because of this, you need to ensure that you’re conserving your energy and getting plenty of rest in between workouts. This will allow you to go all out during your workouts without having to worry about your health or safety.

Do Something You’ll Enjoy Long-Term

Though planning an effective routine is important, it’s also important to plan an enjoyable one. You have to be consistent with your workout routine if you want to reap the benefits, so you have to look forward to your daily workouts, rather than dread them. Of course, some days will be better than others, and you may not always want to work out, but the days you’re looking forward to exercising should outweigh the days you’re dreading it.

So, how do you come up with an enjoyable workout routine? Simply put, it’s often up to trial and error, so it’s not exactly easy to achieve. However, it’s absolutely worth the effort, so don’t be afraid to go through the process. Just keep trying new workouts, figure out what works for you, and then keep doing it, and you’ll begin to see results!

Looking for more great tips and advice to make your workouts, or equipment to power them? We’ve got you covered! Visit our site at NineFit today!

As our understanding of the human body advances, so too does the technology to care for it. We’ve reached a point in history where the technology has advanced so far that it can fit in the palm of your hand. It can easily use by sports specialists and normal civilians alike. The most notable piece of handheld technology is the massage gun. For sports specialists, it’s an absolute boon, from its cost efficiency to its countless benefits. Let’s take a look at a few of the reasons why massage guns are a great investment for any sports specialist.

Cost vs. Value

If you’re a sports specialist, chances are you’re looking to make a profit while plying your trade. Naturally, the cost of a new piece of equipment versus the value it will bring you is an important thing to consider. Massage guns bring you the best of both worlds. They’re an invaluable tool for helping your clients, and as far as sports therapy equipment goes, they’re actually quite inexpensive. 

As with any piece of technology, there’s a pretty significant price range when it comes to purchasing a massage gun. So you can figure out what you need the massage gun for, and then decide on how much you want to spend accordingly. Of course, if you’re a sports specialist looking to run a professional establishment, we’d recommend that you go for some of the more expensive options. As they’ll typically do a better job for a longer period of time, giving you the most value for the initial investment.

Convenience

The issue with a lot of massage equipment is that it’s very stationary. So you can’t exactly pick it up and move it on the fly. If you’re looking to provide a more convenient customer experience, a sports massage gun is the way to go. Sports massagers are designed to be held in a single hand. So it goes without saying that they can be picked up and moved around at the drop of a hat. This will allow you to move freely around your clinic while still providing the same services. It can even conduct home visits for clients with severe mobility issues that keep them confined to one area. 

Increased Blood Flow

We’ve all heard that sports massage therapy boasts a whole array of benefits, but what exactly are those benefits? There are plenty to talk about, more than we have time to cover today in fact. One of the most prominent benefits of sports massage therapy is the increase in blood flow. Increased circulation assists your body’s performance in just about every respect. From better heart health and faster wound healing to a sharper, more focused mind.

Smoother Post-Workout Experience

This increased blood flow does, of course, make for a much easier post-workout recovery. We all know the feeling of having a great workout one day, but waking up sore and barely able to move the next. It’s not a pleasant feeling in any sense of the word, but with a massage gun, it can easily be diminished or even prevented. If you or one of your clients has just completed a workout focusing on a specific muscle group. Massaging that muscle group will help it to recover much quicker than it would otherwise. This will help you feel much less sore the day after a workout, allowing you to get back into the action quickly without having to worry about the soreness.

Preventing Injuries

Soreness is usually an indication that your body still needs time to recover from a workout. So if your muscles are aching from your last exercise session, it’s best to take a bit of a break. While it may seem like a good idea to help maintain your workout regimen. Trying to force your way through this soreness is an extremely bad idea. Working a muscle group again before it has had time to fully recover increases your odds of receiving an injury mid-workout. It could put you out of commission for even longer than if you had simply waited to heal normally. 

Of course, the reason that massage guns help alleviate soreness is because the increased blood flow promotes a quicker recovery. This means that by using a massage gun after intense workouts regularly, you and your clients can maintain a solid workout routine without having to increase the risk of injury.
If you’re looking for more great fitness and sports tips, tricks, and products, we’ve got you covered! Feel free to visit our shop at NineFit today!

When it comes to leg day, one of the most effective exercises is the leg press. Whether you’re looking to build strength, sculpt your quads, or tone your glutes, leg press machines offer a fantastic way to achieve your fitness goals. From the seated leg press to the decline leg press exercise, we’ll cover the basics, how to use them, and provide some tips to maximize your leg day gains.

Sometimes the gym can be intimidating, especially the leg machines. Gym newbies, don’t worry! We’ll walk you through seven types of leg press machines that you need to know about. From the seated leg press to the decline leg press exercise, we have got you covered, how to use them, and provide some tips to maximize your leg day gains.

1. Seated Leg Lift Machine

The seated leg press is a classic and commonly found in most gyms. It’s a user-friendly machine that’s perfect for beginners and seasoned lifters alike. To use it:

Sit on the machine with your back against the padded seat. Place your feet shoulder-width apart on the footplate. Push the plate upward by extending your legs while ensuring your knees don’t lock out. Slowly return to the starting position and repeat.

Pro Tip: Adjust the seat to a comfortable position and don’t lock your knees at the top of the movement to prevent injury.

2. Vertical Leg Press Machine

The vertical leg press machine is a space-saving alternative that provides a similar workout to the seated leg press. To use it:

Lie on your back with your feet flat against the footplate. Extend your legs to push the weight upward. Carefully lower the weight back down, bending your knees.

Pro Tip: Ensure the weight stack is securely locked in place before starting your set.

3. Leg Press at Home

If you prefer to work out from the comfort of your home, there are leg press machines designed for home use. These machines are usually more compact and user-friendly. They come in various designs, including lever-based and plate-loaded options. The setup and usage will depend on the specific model you choose.

Pro Tip: Follow the manufacturer’s assembly and usage instructions for your home leg press machine.

4. Linear Leg Press Machine

The linear leg press machine features a track for a controlled and guided leg press motion. To use it:

Sit on the machine with your back against the padded seat. Place your feet on the footplate. Push the footplate upward, extending your legs. Lower the footplate back to the starting position.

Pro Tip: The linear leg press machine provides stability and reduces the risk of poor form. Focus on controlled movements for the best results.

5. Incline Leg Press Machine

The incline leg press targets different muscle groups, primarily the quads and glutes. To use it:

Sit on the machine with your back against the padded seat. Place your feet shoulder-width apart on the footplate. Push the footplate upward by extending your legs. Return to the starting position, and repeat.

Pro Tip: Adjust the incline angle to target different areas of your legs and glutes.

6. Squat Press Machine

The squat press machine mimics the motion of a squat but with added stability. To use it:

Stand inside the machine with your back against the padded support. Place your shoulders under the shoulder pads. Push up to release the safety catch. Bend your knees and lower your body, then push back up to the starting position.

Pro Tip: Ensure the machine’s safety features are engaged to prevent accidents during your squat press workout.

7. Decline Leg Press Machine

The decline leg press machine focuses on your lower body, particularly the glutes and hamstrings. To use it:

Sit on the machine with your back against the padded seat. Place your feet shoulder-width apart on the footplate. Push the footplate upward by extending your legs. Return to the starting position and repeat.

Pro Tip: The decline leg press can put additional stress on your lower back, so it’s important to maintain proper form and start with a manageable weight.

Key Tips for Your Leg Exercise Machine Workout

To top off our list, here are a couple pointers on using a leg press: 

• Always warm up before using any leg press machine to prevent injury and increase blood flow to your muscles.
• Focus on full range-of-motion movements to engage all the muscle fibers in your legs.
• Don’t lock your knees during the exercise to prevent potential joint strain.
• Adjust the seat, footplate, and backrest to ensure proper form and prevent unnecessary strain on your joints and muscles.
• Start with a leg press machine weight that challenges you but allows you to complete a full set with good form. Gradually increase the weight as you build strength.
  
  

Incorporate these different leg workout machines and exercise & fitness equipment into your leg day routine to keep your workouts fresh and challenging. Whether you’re using the local planet fitness leg press  or working out at home, there’s a leg press machine that’s perfect for your fitness needs. Remember to prioritize safety and proper form, and you’ll be on your way to stronger, more toned legs in no time. 

Curious to learn more about work out equipment and all things fitness? Check out more from Ninefit blog or shop our online store today! 

Flexibility exercises is a crucial component of fitness and plays a vital role in maintaining a healthy and active lifestyle. It’s a part of your fitness routine that’s easy to overlook or skip, especially post-workout. But stretches for flexibility should definitely be a part of your fitness activities.

We’ve broken down the key benefits of flexibility training below. Keep reading for some simple yet effective exercises you can add to your stretching routine.

The Benefits of Stretching 

Before we get into types of exercises to try, let’s establish the advantages of improved flexibility:

Prevents Injury  

Flexible muscles and joints are less susceptible to strains, sprains, and other injuries. By increasing your range of motion, you reduce the likelihood of overstretching or tearing a muscle in the future.

Enhances Performance 

Athletes in various sports, such as gymnastics, dance, and martial arts, rely on flexibility to perform at their best. Improved flexibility helps you excel in your chosen activity by allowing for greater agility and precision of movement.

Improves Posture

Did you know flexibility training can improve your posture? By addressing muscle imbalances, stretching corrects poor posture and alleviates back and neck pain.

Relieves Stress 

Stretching is just as good for the mind as it is your body. Static stretching activates your parasympathetic nervous system. When this system is activated, it can result in a feeling of calmness. This makes flexibility training a great tool for stress relief and improving mental health. 

Boosts Mobility 

Maintaining flexibility as you grow older significantly impacts your ability to perform daily activities independently. Through regularly practicing mobility stretches, you’ll retain your range of motion and maintain an active lifestyle throughout life.

Simple Flexibility Exercises 

Now, let’s explore simple fitness techniques that will help you improve your flexibility. If you’re new to stretching, remember to go easy on your body. 

If you only think you can handle holding a pose for a certain amount of time, don’t push your luck. For a full body stretch routine, we recommend doing at least one set of stretches for each muscle type in your body. With that aside, let’s get into some stretches! 

Butterfly Stretches

These are inner thigh stretches that both work your thigh muscles and relieve any discomfort you might be experiencing in that area. The inner thigh is a common source of pain for seasoned athletes, so knowing how to practice a butterfly stretch may come in handy. 

• Sit on the floor with your back straight. 
• Push the soles of your feet together, letting your legs fall to the side
• Next, put your hands over your feet, elbows on your knees, and bend forward.
• Once you begin feeling pressure in your groin area, hold the position for 60 seconds. 
• Repeat 3-4 times. 
  
  

Hamstring Stretch

The hamstring stretch targets the muscles at the back of your thighs, promoting greater flexibility in your legs and lower back.

• Sit on the floor with your legs extended straight.
• Slowly lean forward from your hips, reaching your hands toward your toes.
• Keep your back straight, and avoid rounding your spine.
• Hold the stretch for 20-30 seconds.
• Repeat 2-3 times.
  
  

Leg Stretches 

Keeping your lower body fit and flexible is crucial. Here’s an easy leg stretch technique to test your muscles: 

• Stand with your feet hip-width apart.
• Take a step forward with one leg and bend your knee while keeping the other leg straight
• Push your hips forward and downward, feeling a stretch in your hip flexors and quadriceps.
• Hold for 20-30 seconds on each leg.
• Repeat  2-3 times.
  
  

Yoga Flexibility Poses 

Yoga is a fun way to practice mobility exercises before or after a workout. It’s also a form of active stretching, where your own muscles provide resistance to stretch other parts of your body. Here are two simple yoga stretches to get you moving: 

Downward Dog:

• Begin in a push-up position with your hands under your shoulders.
• Push your hips up toward the ceiling, forming an inverted “V” shape with your body.
• Press your heels toward the floor, feeling a stretch in your calves and hamstrings.
• Hold for 20-30 seconds
• Repeat as needed. 
  
  

Cobra Pose:

• Lie face-down on the floor with your hands under your shoulders.
• Press your upper body off the floor, arching your back and lifting your chest.
• Hold for 20-30 seconds, feeling the stretch in your abdominal muscles and lower back.
  
  

We hope this article has given you insight into how important stretching is for your body’s flexibility and well being. If you enjoyed reading this, check out more on everything fitness and health on the Ninefit blog. 

There’s more to a beneficial workout routine than just moving around every once in a while. To truly get the most out of a workout, you need to have a plan, stick with it, and be able to keep track of it to see if you’ve met your goals. That’s a lot for one person to keep track of, but fortunately, wearable technology can take a bit of the load off your shoulders. Here’s everything you need to know about what smart technology is, if it can be used for workouts, and how, specifically, it can use to help you.

What Is Wearable Tech?

Wearable tech is, as the name would suggest. A piece of advanced technology that can easily be worn as an accessory. It takes a number of forms and can be used for a number of purposes. It often links with your smartphone to fulfill these purposes better. As it’s essentially a piece of technology that’s always on your person. The things it can accomplish with some clever use is astounding. From simple conveniences to more or less having a scheduling aide on your wrist at all times. 

Can Wearable Tech Be Used for Workouts?

Of course, as useful as wearable electronics are in everyday life. It stands to reason that they’d be helpful in your daily workout routine as well. You’d be surprised just how much such a small piece of technology can be used for. From monitoring your heart rate to helping track your fitness goals. With that said, let’s take a closer look at some of the specifics.

Timing Your Workouts

First of all, smart tech can use to time your workouts. Whether you want to see how fast your mile is, time your intervals, or just keep track of how long you’ve been working out overall. All you have to do is press a few buttons and you’re good to go! Timing your workouts can beneficial for a number of reasons. With cardio, for example, time is an incredibly important factor. Most workout experts recommend that each of your cardio sessions lasts at least 20 minutes, as this is generally the point where you’ll start to notice cardiac growth. In addition, exercising for too long can lead to strain and over-exhaustion, which will in turn lead to injury. As mentally keeping track of time is near-impossible while exercising, and keeping your phone strapped to your arm is inconvenient. Wearable devices are by far the best option.

AI-Powered Coaching

As advanced as smart wearable devices were already, they’ve only continued to advance with the recent revolution in artificial intelligence. Now, some fitness-oriented pieces of wearable tech have AI-powered coaching features, which will track your vital signs and activity levels as you exercise. Once your workout session is done, the AI can analyze the results and give you personalized advice to improve your next session. By making use of this powerful tool, you’ll be able to jumpstart your workout routine, making gains faster than ever.

Tracking Natural Cycles

Aware of them or not, your body is always running on a number of cycles, and understanding them is the key to improving your workouts. For example, knowing the times and conditions under which you get the highest-quality sleep allows you to have more energy, and that energy can be applied to your workouts. Of course, being unconscious, you can’t exactly track your own sleep, but wearable smart tech can. Your smartwatch can track your sleep cycles, vital signs during sleep, and overall restfulness throughout the night. This will allow you to greatly improve your sleep quality, and therefore your workout quality.

Helping Track and Meet Your Goals

The problem with the vast majority of workout goals is just how nebulous they are. While deciding that you want to get in shape is a great decision, that alone won’t give you a plan of action that you can act on and keep track of. Once you’ve put that plan of action together, though, you have to follow it and monitor your progress,. Which can difficult to do mentally or by hand. Smart tech, of course, offers a solution for this as well. A number of fitness-tracking and goal-keeping apps available for users to install. By making effective use of these, you can ensure that your goals are being met, and if they aren’t, diagnose and fix the issue moving forward.

If you’re looking for more great tips, tricks, and products to take your daily workouts to the next level, we’ve got you covered! Feel free to visit us at NineFit today!

Camping sleeping bags are essential gear for any outdoor enthusiast. When you’re on a camping trip or hike, having the right one can make all the difference in ensuring a good night’s sleep. We’ve put together a comprehensive guide to help you find the right sleeping bag. We’ll explore factors to consider for your trip, different types of sleeping bags, and everything in between. 

First: Consider Where You’ll Sleep 

Knowing the location and temperature of where you’ll be sleeping is crucial—not just for your comfort, but also your safety. You’ll need the right sleeping bag. Winter’s cold, harsh nights will require warm liners or even a winter sleepsuit. If you’re camping in the summer or in a hot environment, you can get away with using a lightweight sleeping bag.

Choosing the right insulation is also important. If you’ll be near your car or lodgings, you won’t need to worry about a bag’s weight as much. But for long treks, you’ll want a lightweight but strong insulation like goose down. Synthetic insulation tends to be heavier and harder to pack away. 

Types of Camping Sleeping Bags 

You might be surprised by the range of options, but there are many different types of sleeping bags. Let’s get into some of the most common you may want to consider. 

Double Sleeping Bags

Doubles are perfect for couples. Or, if you like having extra space, you can keep it all to yourself. They’re spacious enough to accommodate two people, allowing you to snuggle up and stay warm together on chilly nights. Look for double sleeping bags with zippers, so you can use them as two separate bags if needed.

Kids Sleeping Bags 

These are a must-have for any family camping trip you need to camping & hiking gear for full adventure. Kids sleeping bags are designed with children in mind. They feature fun patterned or character prints. Of course, they also come in smaller sizes to keep your little one snug and secure. When picking out a bag, try to hit the sweet spot of finding a size with enough wiggle room to accommodate growth spurts. 

Mountain Sleeping Bags 

For those tackling high-altitude adventures, a mountain sleeping bag is a must. These bags are engineered to withstand extreme conditions, such as sub-zero temperatures and high winds. Look for features like draft tubes and collars, water-resistance, and good insulation. These will all ensure protection and comfort, even in extreme environments.

Be prepared to pay more for mountain sleeping bags than you might a standard one. Their high quality, expensive materials, and construction all contribute to a higher price tag. 

Travel Sleeping Bags 

Lightweight and made for people on the move, these bags have a couple different uses. They’re easy to pack, carry, and take up very little space. Some can even fit in the palm of your hand when they’re rolled up! You can use travel sleeping bags for couch surfing, in hostels, or any situation where you’re unsure about the cleanliness of your bedding. 

Sleeping Bag Accessories

For those who need a little extra to sleep well at night, a sleeping bag by itself might not cut it. Luckily, there are other options to add to your camping bag. Here are some of the most useful add-ons for sleeping bags: 

1. Camping mat: Let’s face it, sleeping on the cold, hard ground isn’t exactly the best part of camping. Camping mats are simple foam mats that go under your sleeping bag. They give your back a break by serving as a soft surface for rest. 

2. Pillow: It’s easy to forget about bringing a pillow, but they’re not always included with sleeping bags. Get a separate one if you need to. Pillows support your head while you rest and prevent snoring, so they’re not something you want to leave behind. Blow-up pillows are great for family getaways. If you’re concerned about space, opt for compressible pillows instead. 

3. Liner: A sleeping bag liner does two things. First, it provides an extra layer of warmth. It also serves as a barrier between your skin and the bag, meaning you’ll have to wash it less often. Liners can also be used in a pinch if you’re worried about the cleanliness of the bag.

Selecting the right sleeping bag is crucial for any outdoor adventure. No matter what you need, there’s a sleeping bag to suit your preferences and budget. Considering factors like what type of camping sleeping bags you like best, your sleep location, and your sleep needs will set you up for a restful night’s sleep. Whether you need lightweight or warm sleeping bags, Ninefit has you covered with all the essentials. Shop our online store now to find the perfect bag for your next trip. 

Many athletes feel they have to stick to one good workout routine, but the reality is there are many reasons to switch it up. It sometimes takes several tries to find the best workouts, and the only way to get to your ideal routine is through trial and error. Besides, it’s actually good for you to rotate between gym exercises. Let’s break down five key benefits to switching up your workout routine.

 

Weight Loss

If you’ve been doing the same workout routines over and over, there’s a good chance you’ve gotten good at them. Because of the repetition, your body has adapted and learned how to perform gym exercises with efficiency. This can be troublesome for those who exercise for weight loss. Once your body is used to easy workouts, it becomes more difficult to lose stubborn pounds.

In order to make progress on your weight loss plan, the key is to not give your body time to adapt. Switching it up between cardio workouts, strength training, and other exercises will keep your body on its toes. Consider building an outline for your routine, also called a workout split. It divides workouts throughout the week by body region, movement, or lift. This is a huge help in helping you reach your weight loss goals, since it optimizes your weight loss on all fronts. Many of the best workout routines incorporate splits. 

Builds New Muscle

Just as your weight loss plateaus when you consistently perform the same exercises, so do your muscles. By switching things up, you challenge your muscles in new ways. Diversifying exercises helps improve strength by targeting different muscle groups and movement patterns. This balanced approach reduces the risk of muscle imbalances, which can lead to injury over time.

Switching up your routine not only helps build muscle, but it also prevents overuse injuries. Doing repetitive workouts over and over may strain your muscles and joints. Repetitive movements strains specific muscle groups and joints. Changing your routine allows these stressed areas to recover while engaging other muscles.

Here’s a tip: If you’re looking to build new muscle, consider trying CrossFit strength workouts. Crossfit body training is a great way to build muscle, because it involves a variety of many different exercises that get your whole body moving. 

If you’ve built up muscle, you may have already hit a plateau. In that case, try adding 3-5 sets of hypertrophy accessory work on top of your core workouts. For example, during an upper body workout, you could add accessory exercises like pushups or close-grip bench presses. 

Try New Equipment 

If you’re already paying to use the entire gym, you might as well try out their equipment. Start by researching the gym’s equipment offerings. Don’t be afraid to ask a staff member or your trainer for more information about them. They can demonstrate proper usage and suggest exercises to try. If you’re purchasing your own equipment, be sure to familiarize yourself with what aligns with your interests and workout preferences.

Start slow with the new equipment to get a feel for it. After that, you can up the intensity and experiment more with different movement patterns, weights, and number of reps. By trying out new equipment, you’ll increase your confidence knowing you tried something new. If you’re strategic about it, you might even see gains. Testing new equipment is an important way to grow as an athlete, as it allows you to push your body to new places. 

 

Keeps Fitness Fun 

Doing the same thing all the time is no fun. Physical fitness is important, but it doesn’t have to be boring. Once you feel yourself going on autopilot during a workout, it’s time to switch things up. For many people, fun is an important motivator for fitness, so it’s important you find a way to exercise that you enjoy! 

You don’t have to limit yourself to trying CrossFit workouts at gyms, either. Try jogging outdoors or at home. Pick up a new sport, whether it’s tennis, soccer, kickboxing, or something completely new to you. Or learn a new skill; swimming, dancing, or even horseback riding are all fun activities that can also get you fit. Remember, if you get bored of the gym, you always have other options.  

Ready to diversify your workout routine and try something new? Shop all types of the best fitness equipment and gear at Ninefit. We’ve got everything you need to take your workouts to the next level. 

 

Prioritizing your heart function is the best thing you can do for your body’s health. In fact, regular  cardio exercise is essential for maintaining heart health. Those who don’t exercise are twice as likely to develop heart disease. If you have a family history of heart disease or simply are worried for yourself, developing the right workout routine is key. 

Running Heart Rate–The Basics 

To specifically target heart health, you should gauge your heart rate during exercise. Generally, the more intensive the activity, the higher it will be. The average running heart rate for most people between ages 20 to 45 is 100 to 160 beats per minute. If you’re new to exercising, you’ll want to stay in the lower heart rate zones. Heart rate training for runners, on the other hand, can aim higher to accommodate for their experience. Most aerobic exercise, the best type for targeting heart function, falls in the second zone.

Now that you know a little more about how heart rate factors into exercise, let’s get into some heart healthy tips! We’ll cover some of the best exercises for heart health. 

Interval Training

No matter what cardio workouts you go with, using interval training doing your routine is a fantastic way to strengthen your heart. Interval training is often used for not only heart health, but also weight loss, diabetes, and endurance training. 

Here’s how the method works: combine short bursts of intense exercise with periods of lighter activity. For example, you could go back and forth between running and jogging while on the treadmill. Try walking three minutes at your normal speed, then running for about one minute to start with. By repeatedly increasing and lowering your running heart rate, this strategy improves vascular function.

 

Walking

When it comes to exercise, we all have to start somewhere, and daily walking is a great way to do it. While this may seem easy, walking is incredibly important. All you need to do this exercise is some running shoes. You can squeeze it in during a lunch break, at home, or before work in the morning. The accessibility of walking makes it a must for beginners. You can up your cardiac output by doing interval training, speed-walking, or carrying small weights along the way. 

Running

Ready to take that daily walk to the next level? Running is just as accessible and easy as walking, but it demands a bit more from your legs. Like other cardio exercises, running boosts circulation and your overall vascular health. Even running just 30 minutes daily a few times a week reduces LDL cholesterol, a contributing factor in heart disease.

If you can, avoid running on hard concrete pavement. It’s better if you can run in areas with a little more cushion for your feet, such as grass or a track. Your feet constantly pounding on the ground will eventually catch up to your body. To prevent cutting your run short from sore feet, try running in other areas. You could also invest a pair of cushioned sneakers to soften the blow. 

Strength Training

Strength training does wonders for your heart when coupled with activities like walking, running, or cycling. Also called resistance training, this type of exercise burns fat and builds muscle. Combined with aerobics, strength training helps lower LDL cholesterol and reduces the risk of  heart attack. We recommend doing strength training a couple times a week. Try using free weights and resistance bands to train for cardiovascular health.  

Yoga

What’s unique about yoga is that it engages both your body and mind. Yoga is all about embracing calm, and it’s proved time and time again to be an effective way to relax your brain. Emotional stress can be extremely harmful for heart health for several reasons. Stress releases hormones like cortisol and adrenaline, which increases blood pressure and may narrow your arteries. Mindfulness exercises like yoga can help prevent this.

 

Cycling

Bike riding is another popular way to improve cardiorespiratory health. Cycling is fun, low-impact, and easy. Non-impact sports are also great for your heart, but not everyone is gifted on the field or in the pool. Cycling is a fun and inclusive exercise method most people can do. At its best, cycling shouldn’t feel like exercise. It’s fun to whirr around the neighborhood or a forest trail on your bike! And since it’s an aerobic activity, it gives your heart, lungs, and blood vessels a good workout. 

Yoga is a powerful form of stress relief and can also boost heart health in other ways. According to John Hopkins Medicine, a study found that blood measurements and waist circumference improved in people with metabolic syndrome who practiced yoga for several months. 

Remember, the key to a strong heart is building a routine. These exercises are only effective if you make a habit of practicing them regularly. Curious about more ways to improve cardiovascular health? Read about everything exercise and fitness on Ninefit’s blog.