Muscle Fitness and Nutrition http://www.musclefitnessandnutrition.com The best fitness equipment, recipes, workouts and tips for top health Tue, 25 Sep 2018 08:47:03 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 How To Train For A Half Marathon http://www.musclefitnessandnutrition.com/blogs/train-half-marathon/ http://www.musclefitnessandnutrition.com/blogs/train-half-marathon/#respond Tue, 05 Sep 2017 11:56:30 +0000 http://www.musclefitnessandnutrition.com/?p=13224 If you have been running casually for a while and achieving distances of around 5 kilometres then you are ready and able to begin training for a half marathon. Even if this seems like a distant dream, if you give yourself enough time and plan your training you will achieve it. Many people want to ...

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If you have been running casually for a while and achieving distances of around 5 kilometres then you are ready and able to begin training for a half marathon. Even if this seems like a distant dream, if you give yourself enough time and plan your training you will achieve it. Many people want to train for a half marathon as it is such a great achievement and doesn’t require as much commitment as a full marathon.

It is easy to tell if you are ready to start the training process. If you are able to run for 30 minutes and do this 3 times per week or more then your body and fitness levels are ready to begin. Allow yourself roughly 15 weeks to train from this point. If you have longer than the guide of 15 weeks then you can give yourself a bit more freedom to reach your target. Don’t be afraid of having a shorter week where you cut back on the distance ran. It will give your body a rest.

You can begin to push yourself by increasing your runs each week by roughly 2.5 kilometres. At the start, you may be walking part of it but keep yourself moving and you will soon reach your goals.

To increase your fitness and endurance try to walk and run part of your workout then gradually build up the amount of time you are running for. You should aim to reach 20 kilometres roughly 2 weeks before your marathon date. If you struggle to know how far you have run then try wearing a GPS watch it will keep track of your route and tell you distances covered.

If you aren’t quite at the full half marathon distance then do not panic, if you can run 10 miles the adrenaline will carry you the rest of the way on the day of the race.

One of the key things to learn is pace, if you are used to running shorter races you need to remember to slow down for the longer distances. A good way of doing this is to make sure you are able to breath and have a conversation comfortably. This will ensure you do not burn yourself out too early in the race. If you struggle to know whether you are running at a comfortable pace then try wearing a heart rate monitor, you should aim to be running at around 70% of your maximum pulse rate. 

If you have never competed in a race it is a good idea to compete in a 5km or 10km race during your training. It will give you experience of how it feels to run under pressure and as part of a large group of people.

It is important to rest yourself so do not run every day and mix in at least one shorter run each week of around 5 kilometres. By rest, it doesn’t mean take a complete break from fitness, just change it up a little. On the days between your runs engage in other activity such as swimming, cycling or even strength training.

If you find yourself struggling don’t be downhearted running a half marathon is far from easy, it is a challenge which you will have to work for. Keep going, if you have a tough week take a few days break and then get back to it.

Once you have completed your half marathon you may find yourself tempted to train for a full marathon. You will know how your body handled long distance running and you are already halfway there!

About the Author – Luke Hughes

Luke is the founder of fitness education company Origym. Originally from Birmingham, but moved to Liverpool to start his own fitness enterprise.  He loves all things health and fitness but with a particular passion for running and cycling and can often be found riding the hills of the Lake District in his spare time.

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Top 7 Best Heavy Bags for Training 2017 http://www.musclefitnessandnutrition.com/buying-guide/best-heavy-bag/ http://www.musclefitnessandnutrition.com/buying-guide/best-heavy-bag/#respond Fri, 21 Jul 2017 01:38:42 +0000 http://www.musclefitnessandnutrition.com/?p=13220 Punching bags are great for those who are training for professional fights as well as for those who are looking at ways to get fitter and also to de-stress. Owning a punching bag is extremely important especially if you are into professional combat because it helps improve your skills, technique, power as well as coordination ...

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Punching bags are great for those who are training for professional fights as well as for those who are looking at ways to get fitter and also to de-stress. Owning a punching bag is extremely important especially if you are into professional combat because it helps improve your skills, technique, power as well as coordination and stability.

For those who are into fitness, heavy bags can be a great form of cardio as well as for tightening core. The added advantage however is that it is a great stress buster and is a low cost activity that gives you overall fitness without you having to cut a hole in your pocket every month.

So without further delay, let’s take a look at the top rated best seller heavy bags of 2017.

Rank Brands Material Available Colors Editor’s rating
1 Century Original Wavemaster Freestanding Training Bag Cross-weave vinyl material Black, Blue, Red 4.9
2 Century Wavemaster XXL Vinyl with foam fill Red, Black, Blue 4.9
3 Everlast Omniflex free standing heavy bag Synthetic leather Black 4
4 Outslayer Muay Thai Heavy Bag – 100lbs   Customisations available 5
5 Century Versys Fight Simulator   Black 3.5
6 Everlast 70-Pound MMA Poly Canvas Heavy Bag Poly Canvas Red, Black 4
7 Everlast C3 Foam Heavy Bag Nevatear Black 3.5

*Ranking based on selling

Century – The Original Wavemaster Freestanding Training Bag:

Century Martial Arts is known as one of the world’s largest supplier in the field of martial arts. Incepted in the year 1976, it is known as a brand that constantly innovates and updates products to suit individual needs.

This particular freestanding training bag offers optimal resistance and a rapid rebound while standing at a height of 47” which can be adjusted up to 68” in three increments. The base is filled with sand or water and when full, it weighs 250lbs approximately.

The punching bag is made of cross-weave vinyl material and is available in four color options. The bag has been rated high by consumers and is one of the best sellers in today’s time as well. The only drawback is that the stem bends when hit at a particular angle and also there is a slight movement when it is hit powerfully.

Pros: Solid construction, good quality, convenient to handle & place

Cons: Moves when hit powerfully, not recommended for people who are more than 6 feet tall

Century – Wavemaster XXL Training Bag:

As the name suggests, it is an extra-large training bag which comes with high quality striking surface. The bag is made using durable vinyl and is filled with high density foam which gives it added strength. One can fill the bag base with water or sand and at its full capacity it is around 270 pounds. An added advantage of this bag is that it is a standing bag which makes it easy to store as well as use.

You don’t necessarily have to find a corner to hang it and nor would it require any extra tweaks etc. for installation in your home gyms. It is 69inches high and has a diameter of about 18 inches. Though some have a complaint that it cannot handle stronger punches but this still is one of the top sellers and a highly rated punching bag with more customers who favour it than those who don’t.

Pros: Brand assurance, good quality & free from sagging or lumps

Cons: It can move around if you punch it hard.

Everlast – Omniflex Free Standing Heavy Bag:

This bag from Everlast comes with a unique design that ensures stability and minimum movement of the bag. It is made of synthetic leather and reinforced leather seams that have double stitching.

Standing at a height of 59” that goes up to 67”, the Omniflex allows one to practice their punches and elbows comfortably while dissipating striking energy. It is 130lbs when the base is filled with water. We would say that though it’s an excellent bag, it is more suitable for those who don’t necessarily use power packed punches but on an average it works for most.

An advantage of the bag is that it is quite sleek and therefore doesn’t need much space. It works perfectly especially if you are living in an apartment with limited space. There are a few complaints as well pertaining to the loud noise it can make.

Pros: Good quality, suitable for beginners, height adjustable

Cons: Cannot handle heavy punches

Outslayer – Boxing MMA 100lbs – Heavy Bag:

This 100lbs comes with heavy duty straps that are sewn into the punching bag so that you don’t need chains. It is has a height of 55” and an additional length of 10” due to the length of the straps. The bag comes with a reusable vinyl cover so that you can store the punching bag with convenience. What makes this one of the best sellers is that it comes with a 10 year warranty that protects it from any damage.

For more details on the warranty, you should consult the official website. Outslayer does not disappoint even if you are using it regularly. It doesn’t get hard spots or lumpiness. Also, it is quite dense which is great for those who want to practise seriously using hand wraps and gloves.

Pros: Excellent quality, 10 year warranty

Cons: Customisations vary

Century Versys Fight Simulator:

The Century Versys Fight Simulator is a convenient product that comes with a base that makes it easy to store as well as use. You don’t need an additional set up for installations which is a big plus especially if you want a heavy punching bag for your home gym. It is around 66inch high and 110lbs in terms of weight.

The bag is designed such that it can be used a grappling dummy and once the base is filled, it stands up straight steadily. The fight simulator comes with solid foam that ensures that it doesn’t bend at places. Since it is 110lbs only, the bag isn’t much suitable for those who strike powerfully.

Pros: easy to store & use, perfect for ground training, one year warranty

Cons: Moves around because it is light, not suitable for professionals

Everlast 70-Pound MMA Poly Canvas Heavy Bag:

The bag from Everlast is made using poly canvas and it uses nylon straps that are heavy duty. It is filled with blended fillers which help provide resistance against shock thereby makes the punches more precise.

It comes with a 120 day warranty period and weight around 70lbs. What makes this bag rank high is that it is filled with rags which make using the bag very comfortable; no more worries about sand settling at the bottom or water leaking or foam getting lumpier etc. Practise hassle free and enjoy the punching bag that comes with a height of 53inches and diameter of 13.5inches.

Pros: Durable, waterproof, warranty

Cons: Straps wear off much faster than what you would expect.

Everlast 100-Pound C3 Foam Heavy Bag:

The 100 pound professional Everlast heavy punching bag uses the contoured closed cell foam technology which is termed as the C3. This helps offer more cushioning and also helps disperse the force of the strike. It is filled with blended fiber filling with sifted sand.

The Nevatear ensures that the bag offers you durability such that you can throw punches at it regularly without it giving away. It has heavy duty nylon straps and double end loop which provides improved functionality.

Pros: Good quality, durable, you can practise heavy blows as well as kicks on this bag

Cons: Straps wear out quickly, filling may get settled at the bottom leaving the top deranged

Our pick:

We pick the Outslayer followed by the Century Wavemaster. The former comes with an added advantage of the warranty which in itself is a great vouch for the quality of the product. Also, the punching bag can handle a lot of stress without collapsing midway. As for the Century Wavemaster; the company has withstood the test of time and has earned the credibility with their excellent quality products.

However, this being said, we would like to add that if you are planning to go pro, you should get a trainer and consult them about which one would work best for you. A punching bag depend a lot of how much weight you can handle and how heavy as well as powerful your strikes are. So choose wisely and pick a punching bag that leaves you satisfied with your workout and also helps you polish your skills so that you can get better at your game.

One final word of advice regarding a punching bag… “Don’t compromise!” because a punching bag is an essential equipment that helps you polish your skills and technique therefore don’t just work on a whim; be careful and put in a thought before choosing the bag that works best for you.

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7 Water Remedies You Never Knew Of http://www.musclefitnessandnutrition.com/motivation/self-improvement/water-remedies-you-never-knew/ http://www.musclefitnessandnutrition.com/motivation/self-improvement/water-remedies-you-never-knew/#respond Wed, 22 Mar 2017 06:07:51 +0000 http://www.musclefitnessandnutrition.com/?p=13209 Water does a lot of amazing things to your body. Its main purpose is to keep your body systems in top condition, allowing you to live a healthier life. You can also add an ingredient filled with vitamins and nutrients to double the benefits. Furthermore, you can use infused water on certain body areas for ...

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Water does a lot of amazing things to your body. Its main purpose is to keep your body systems in top condition, allowing you to live a healthier life. You can also add an ingredient filled with vitamins and nutrients to double the benefits. Furthermore, you can use infused water on certain body areas for relief. Here are seven water remedies that you can incorporate in your every day life:

Mint water

Mint is a palate cleanser that helps promote digestion. It is a great option for relieving the stomach of inflammation or indigestion. Whenever your feel tummy ache, drinking mint-infused water can provide relief. You may choose to add some lemon slices into your mint water for more benefits. A pitcher of mint-infused water can last for up to two or three days.

Rice water

Rice water is good as a hair rinse. When mixed with castile soap, you can use the mixture as a natural shampoo or a facial toner. You can also drink rice water (without the castile soap, of course) for health benefits. Mix water and rice in a large saucepan, and let it set for about three hours. Bring the mixture to a boil and let it simmer for 30 minutes. Puree the mixture until smooth, and then strain.

Rose water

Rose water helps prevent excess oil and maintain the skin’s pH balance. It contains anti-inflammatory properties that can remove acne, eczema, and dermatitis. It also helps reduce the redness of the skin when irritated. Mist it on your hair to achieve shiny and smooth skin. Place petals in a saucepan, pour some water, and use low heat. Strain in a large jar for storage.

Honey water

Honey water can help you lose weight, boost your immune system, and detoxify your body. Pour boiling water into a mug, and let it cool a bit before adding a teaspoon or two of honey. Stir the mixture until the honey has dissolved.

Cucumber water

Cucumber is good for the muscles. It contains silica, a mineral that is necessary to keep your connective tissues healthy. It is good for the skin, as well. Peel the cucumber (remove the skin), and cut it into 1/2-inch slices. Mix the cucumber slices with a pitcher of water, steep for an hour, and serve over ice.

Lemon water

Lemon contains vitamin C, around 30 to 50 grams, as well as potassium. Drinking lemon water first thing in the morning will allow your body to absorb the nutrients effectively and boost your immune system. Simply dilute lemon juice in a cup of warm or cold water and drink.

Ginger water

Ginger water is one of the best remedies for menstrual cramps, nausea, indigestion, and vomiting. Drinking ginger water may also help reduce swelling, pain, and inflammation caused by rheumatism and osteoarthritis. Simply mix ginger and water in a medium-sized saucepan, and then set to high heat to bring to a boil. Allow the mixture to simmer for 15 minutes, before straining. Drink this recipe every day until the symptoms have subsided.

Also read: Best Plantar Fasciitis Splint

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Best Garcinia Cambogia http://www.musclefitnessandnutrition.com/buying-guide/best-garcinia-cambogia/ http://www.musclefitnessandnutrition.com/buying-guide/best-garcinia-cambogia/#respond Wed, 22 Mar 2017 05:55:02 +0000 http://www.musclefitnessandnutrition.com/?p=13182 We all know that getting into exercise routines and dieting can be very challenging especially if we are easily tempted to consume unhealthy foods. If you are one of those people who are having trouble with weight loss routines, then there is a new food supplement that can aid with your problem without altering your ...

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We all know that getting into exercise routines and dieting can be very challenging especially if we are easily tempted to consume unhealthy foods. If you are one of those people who are having trouble with weight loss routines, then there is a new food supplement that can aid with your problem without altering your usual food intake. This popular food supplement is known as Garcinia Gambogia. This is a fruit that is also known as Malabar tamarind in some countries particularly is Southeast Asia and India. Garcinia Gambogia contains an active ingredient called hydroxycitric acid or HCA that works by blocking your body’s ability to make fat and decrease your cravings.

Taking Garcinia Cambogia virtually erases your food cravings and permanently boosts your metabolism. Now you can indulge in your favorite food knowing that your body will flush out all the unwanted sugars and fat. Drastically decrease food cravings and say good-bye to over-eating and uncontrollably eating unhealthy junk foods. Permanently increase your metabolism and overcome frustrating weight loss and avoid embarrassing rebound weight gain.

Now if you are planning to buy this food supplement and don’t want to get ripped off by low-quality manufacturers, here are some things you need to take note of. First, Hydroxycitric Acid (HCA) is clearly stated on the front label. Pure, potent, 100 percent natural, genuine Garcinia Cambogia extract is visibly shown. There are no additives, fillers or suspicious binders in the ingredient table and must containing at least 50 percent of HCA per capsule or tablet. The Garcinia supplement should be developed in FDA-sanctioned laboratory or the developing lab or facility need to be cGMP qualified (current Good Manufacturing Practices). The food supplement has to include Calcium and Potassium for enhanced metabolizing of the HCA. If not included, it might include another ingredient such as Raspberry Ketone which contains these two minerals. And finally, each serving dose includes at least 1000 milligram of Garcinia Cambogia extract for it to effectively encourage the weight loss cycle. To help narrow down your choices, here are some of the quality Garcinia Cambogia you can get today.

Best Garcinia Cambogia

7. Garcinia Plus- 100% Pure and Natural Organic Garcinia

Garcinia Extract has been use in many cultures for centuries, not only for its appetite suppressant and fat burning properties, but for its ability to enhance mood, and provide a feeling of overall well-being through increased serotonin levels. 1000 milligram per serving of all-natural 60 percent HCA Garcinia with potassium and calcium provides all day long appetite suppression and carb blocking for quick, easy weight loss. This product is stimulant free, 100 percent safe and effective with no artificial ingredients. This is one of the highest quality and potency of Garcinia Cambogia extract available. A daily dose of 2000 milligrams per day with 60 percent HCA burns fat and curbs appetite.

6. Naturabest Garcinia Cambogia Improved V-caps for Fast Release

NaturaBest Garcinia Cambogia Extract is an all-natural extract shown to suppress your appetite, burn fat while maintaining your lean muscle mass, and increase fat loss 3 times more than diet and exercise alone. Garcinia Cambogia has also been proven to increase serotonin levels and has all of these positive effects without negative side effects. Each capsule in NaturaBest is 1000MG of Garcinia Cambogia, compared to only 500MG in competitors capsules. This means you only need to take one capsule per dose and get double the effect per capsule.

5. NOW Foods Super CitriMax

Now Foods Super CitriMax is a potent combination of ingredients that help to support a healthy metabolic rate and proper glucose management. It is a clinically tested and patented extract of Garcinia Cambogia that is standardized to 60 percent Hydroxycitric Acid (HCA). This formula also includes ChromeMate, a Niacin-bound Chromium that has been shown to support proper glucose metabolism. In addition, this product also includes Iodine, a necessary nutrient for normal thyroid function.

4. ZenVita Formulas 100% Pure Garcinia Cambogia

ZenVita Formulas Garcinia Cambogia contains 95 percent Hydroxycitric Acid, the major component of Garcinia Cambogia that helps to burns fat and suppress appetite. The finest quality that is lab tested and verified to be the highest quality and purest grade 95 percent Garcinia Cambogia Extract made in the USA. This product is manufactured in an FDA registered facility under strict GMP standards. Potassium is also added for better absorption. Weight loss can be easy. If taken as directed there should be no side effects.

3. NatureWise Clinically Proven Super CitriMax Garcinia Cambogia

The NatureWise Super CitriMax Garcinia Cambogia is clinically proven, multi-patented ingredients help to reduce body weight and BMI, increase fat burning, and curb appetite. it contains the most clinically tested HCA extract on the market. Our formula additionally includes ChromeMate niacin-bound chromium and Gymnema sylvestre. Results from four randomized, double-blind, placebo-controlled studies show that Super CitriMax, combined with ChromeMate and Gymnema sylvestre, provides significantly greater benefits than diet and exercise alone.

2. Pure Garcinia Cambogia Extract – 95% HCA Capsules

This ultra-powerful Garcinia Cambogia Extract with 95 percent Hydroxycitric Acid is the best natural supplement for weight loss and diet without risking your health the way. Its a 100 percent safe supplement when combined with a healthy, nutritional eating program! You’ll slim down, detox your digestive system and increase your natural immunity. This gluten-free, vegetarian, vegan formula will effectively support male and female weight loss with HCA and potassium for rapid fat burning. Finally, you can enjoy permanent diet success.3

1. Maximum Strength Garcinia Cambogia Extract 2025mg

Maximum Strength Formula is the strongest on the market today and may help suppress appetite and support natural weight loss as part of a balanced weight loss plan it includes BioPerine, a patented black pepper extract that has been shown to increase bio-availability. There is also Gymnema Sylvestre, a plant long used in Ayurvedic medicine, to decrease sugar absorption. It’s all-natural with no artificial ingredients, gluten free, non-gmo, and vegan friendly. A state of the art manufacturing that this product is manufactured to the highest standards in a certified GMP/NSF facility and tested by an independent lab for ingredient potency.

Also Read: Best Speed Bag for Boxing

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Best Plantar Fasciitis Splint http://www.musclefitnessandnutrition.com/buying-guide/best-plantar-fasciitis-splint/ http://www.musclefitnessandnutrition.com/buying-guide/best-plantar-fasciitis-splint/#respond Wed, 22 Mar 2017 00:58:56 +0000 http://www.musclefitnessandnutrition.com/?p=13188 Plantar fasciitis is a common injury experienced by many people and not just athletes. Strengthening and stretching are the top recommendations to relieve the pain and allow for faster healing. Night splints are popular among people suffering from plantar fasciitis because they stretch the feet by keeping it on a 90-degree angle the entire time. At ...

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Plantar fasciitis is a common injury experienced by many people and not just athletes. Strengthening and stretching are the top recommendations to relieve the pain and allow for faster healing. Night splints are popular among people suffering from plantar fasciitis because they stretch the feet by keeping it on a 90-degree angle the entire time. At this angle, the plantar fascia is stretched for pain relief and repair. The splint is also designed to keep the inflamed area away from stress as much as possible to prevent it from worsening.

Finding the right plantar fasciitis splint

There are two major types of splints designed for plantar fasciitis management: the dorsal and boot. Their main difference is the construction. It is important to first know their difference for you to see which one is best for you.

The dorsal splint is designed to go on the front side of the foot, with the straps stretching the toes upward to allow for dorsal flexion. Dorsal splints stretch both the plantar fascia and the Achilles tendon, and they are more preferred because of the comfort they provide. However, the design may cause foot slippage, and the added pressure on your toes can cause a tingling sensation. The larger straps can also cause sweating.

Boot night splints, meanwhile, are designed to look like boots and cover the back of the leg, foot, and calf. They are considered as the traditional or classic splint design for plantar fasciitis. These splints normally have an outer layer made of plastic and a softer inner layer. However, the boot-type is large and can be uncomfortable for the user. The toes can also get numb as you sleep, and it is impossible to walk wearing them if you have to get up.

Luckily, today, many companies have started offering other sub-types, such as a custom-molded one. The next step is to see whether the splint will give you at least five degrees of dorsal flexion, where your toes are pointing upward. This is the least amount of stretch that you need for your night splint to be effective.

You will also want to look for positive and negative reviews. Search for products that have received way more positive comments than the negative. It is also important to check whether they are easy to clean and are durable enough to last for a long time.

The best night splint will depend on how you sleep. If you are a light sleeper, then you will want something that will not annoy you during sleep. A less restrictive splint is recommended for those who want to keep their feet extra comfortable. Heavy sleepers will best benefit from a more rigid design.

Best plantar fasciitis splints

These splints come in different designs and price tags. Below are product reviews of the top plantar fasciitis night splints today that you will want to consider:

Bird and Cronin Dorsal Splint

This brand offers a lightweight and adjustable splint, making it a great option for people who need pain relief caused by the injury. The fabric is also breathable and does not use any natural rubber latex where some users may be allergic. The open front design means it can fit different feet sizes.

MARS Dorsal Splint

This one is also lightweight. It is designed to fit ladies with foot sizes between six and 13. Aside from giving extra comfort, it is also made to let you walk in it, just in case you need to get up in the middle of the night. The air bladder found at the ankle area allows for more comfort. It may be bulky, but its design is more than enough to make you sleep well at night. The price is also reasonable and can fit the budget of most people.

NatraCure Lightweight Splint

This lightweight splint features a non-toxic coating that can easily be disinfected and washed. It is designed to fit both children and adults and does pretty well in immobilizing the desired areas for pain relief and faster recovery. It also offers an adjustable design, so it fits most users.

Heelift AFO Boot Splint

This one offers the highest level of comfort to its patients. The soft foam not only keeps the leg protected from friction and irritation but also to prevent injury to the opposite leg. The brand has been providing high-quality splints for decades.

There are no hard edges and no direct contact with the straps. The model is also supportive and stationary, but less constrictive. The only possible downside is its price since it is more expensive than the others on the list, but it is definitely a worthy investment.

Nice Stretch 90 Splint

This splint offers a fixed-angle support to keep the flexion and allow the injury to heal. There are non-skid treads around the bottom to allow for limited walking. The removable ice pack, as well as toe lift provide additional treatment when needed. Its design lets you see improvements in several weeks, with some users reported feeling comfortable with it. Best of all, this splint falls within a reasonable price range.

Active Ankle DNS Dorsal Splint

This dorsal-type splint is breathable and less bulky. It is designed to keep your foot in neutral position while offering relief from the morning heel pain. The splint has adequate cushioning for extra comfort and is made of non-irritating material. You might need to make slight adjustments to ensure optimal fit, but it may not be suitable for users with small feet.

Futuro Dorsal Splint

This one is a dorsal-type night splint. It is lightweight and less bulky. The material is also breathable, and the soft foam improves comfort while holding the foot in the right angle. The adjustable strap can be used to ensure the right fit, as well. Travelers will love this splint as it is small enough for travel.

Swede-O Deluxe Boot Splint

This boot splint has ample padding to avoid irritation during sleep. It is well-known for the comfort level it offers. In fact, it is said to be one of the most comfortable boot-type splints today. Moving can be difficult for many users because of its design, but sleeping is a breeze with this one. You also have the option to use a foot flex wedge for added comfort.

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Best Plantar Fasciitis Socks http://www.musclefitnessandnutrition.com/buying-guide/best-plantar-fasciitis-socks/ http://www.musclefitnessandnutrition.com/buying-guide/best-plantar-fasciitis-socks/#respond Wed, 22 Mar 2017 00:57:16 +0000 http://www.musclefitnessandnutrition.com/?p=13185 Heel pain can hinder people from going back to their regular activities. The debilitating pain pushes them to seek various options to help them deal with the discomfort. The most common cause of this heel pain, especially among runners, is what doctors call the plantar fasciitis. It is the thin ligament that links your heel ...

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Heel pain can hinder people from going back to their regular activities. The debilitating pain pushes them to seek various options to help them deal with the discomfort. The most common cause of this heel pain, especially among runners, is what doctors call the plantar fasciitis. It is the thin ligament that links your heel to the front of your foot. When strained, this area becomes inflamed and makes it hard for a person to move around. This condition, however, is treatable and wearing compression socks designed for it can provide relief.

Plantar fasciitis socks

These socks can be valuable for people suffering from heel pain, particularly for those who do not have time for a massage. Wearing a pair of plantar fasciitis socks will keep the pressure on your heel throughout the day. You may also wear foot sleeves for this purpose. Once you have felt the benefits of wearing them, moving around will become so much easier and more comfortable.

Quick buying guide

These socks come in various designs, brands, and features that can leave you feeling overwhelmed and confused. Basically, the right pair should give you the needed support for your foot arch to allow the plantar fascia to stay stretched. It is also a great idea to look for a pair with compression zones, particularly in the ankle area and the ball of the foot. These areas are usually affected by the condition, and giving it a snug fit can help relieve the symptoms.

In addition, plantar fasciitis socks should be able to promote blood circulation in the area, allowing for faster healing. These socks are designed to be used for both day and night. They should be able to compress the plantar fascia and keep it stable as you move around. You can also think about wearing them, as sleeping aid as they can make you sleep better and wake up well-rested. This means the morning heel pain can be reduced to a minimum.

Active individuals can benefit from these socks, as well. They are made of quick-dry fabrics, with adequate support in the midsole area. They are also designed to promote blood circulation in the problem areas. The good thing about these socks is that they offer sleek and interesting designs for you to choose from.

The arch support should be enough to help alleviate the discomfort caused by plantar fasciitis. Avoid socks that are too tight as they might trigger more pain, rather than reduce it. In addition, a pair that is too tight can hinder blood circulation, and cause more problems, like numbness. It is also not advisable to wear a pair that does not offer much compression because it will no longer be helpful. Some fabrics can get too warm, as well, causing skin irritations.

All of these factors should be considered when looking for a pair of plantar fasciitis socks. Taking note of them will help you narrow down your options, and see which pair best matches your needs. The next step is to determine which brands have gained the most number of positive reviews from satisfied users, including:

Plantar Fasciitis Socks Top Options

Bitly Plantar Fasciitis socks

These socks are designed to support your feet, alleviate the discomfort, and help you recover faster. They usually come in different sizes available for men and women, allowing for a more customized fit. The fabric quickly dries up to avoid moisture buildup. They are also breathable, to avoid bad odor. Satisfied users reported seeing improvements, with some saying the socks have also helped with their Achilles tendonitis.

Sox Multisport Ped Compression Sock

This pair can be worn day and night for the needed support and comfort. It is designed for people with an active lifestyle as uses a quick-dry fabric. The compression is enough to improve blood circulation in the area while giving ample support for the mid-foot. While it is one of the more expensive pairs here in the list, its design and features are enough to tell you that the purchase will be worth it.

Feetures! Elite Light Cushion No Show Tab Sock

 These socks provide adequate cushion for extra comfort. They also keep your feet stable inside any shoe without sliding as you move. In addition, this pair uses iWick fibers for easy washing and quick drying – perfect for athletes. The compression is also enough to give you the needed support as you move around and rest.

SureSport Ultra 8 Compression Foot Sleeve

Wearing this pair will make walking and moving around a breeze, especially if you have been suffering from constant pain due to plantar fasciitis. These sleeves offer full support on your feet to help alleviate the discomfort and allow you to freely move around and sleep peacefully. The only possible downside, however, is the fit when the area has swollen. This pair is best worn when there is minimal inflammation on the area.

FS6 Compression Foot Sleeve

These foot sleeves were designed with over six zones of gradual compression, from the ankle to the ball of the foot. The design provides ample support in areas that need the most compression. It will also help improve blood circulation in the area to allow for faster healing. The pair fits comfortable on your feet and can be a good alternative to night splints.

Feetures! Elite Merino and Light Cushion Quarter Sock

These socks make it possible for you to feel full support on the feet. The design allows you to move around or sleep soundly without any discomfort caused by the injury. This pair is made of soft quick-dry fabric, which is a product of Marino wool and bamboo. Do not worry about the wool material used because these socks can definitely deliver the comfort you need. You just have to make sure that you find the best size for you to maximize the support.

Thorlo Socks

These socks come in various designs. They feature cushioning on the balls of the feet, as well as on the heels. In addition, there is a pad placed on the Achilles tendon area for added protection. Wearing this pair will keep your feet stable as you move, and protect them from the impact as you go about your physical activities. It may not be ideal, however, to order them online as it is a must to find the perfect size for you.

Also read: Best Speed Bag for Boxing

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Best Speed Bag for Boxing http://www.musclefitnessandnutrition.com/buying-guide/best-speed-bag-boxing/ http://www.musclefitnessandnutrition.com/buying-guide/best-speed-bag-boxing/#respond Fri, 03 Feb 2017 13:42:30 +0000 http://www.musclefitnessandnutrition.com/?p=13176 Although it’s not as widely used as the normal punching bag, the speed bag offers plenty of benefits for those needing a good boxing workout.  It’s excellent for training your hands to be quicker.  It will also help improve your sense of rhythm and timing.  At the same time, it helps condition your body and ...

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Although it’s not as widely used as the normal punching bag, the speed bag offers plenty of benefits for those needing a good boxing workout.  It’s excellent for training your hands to be quicker.  It will also help improve your sense of rhythm and timing.  At the same time, it helps condition your body and serves as a cardiovascular workout.  

If you’re looking for a good quality speed bag, take note of the following features and consider our list of recommended products.

Buying Guide

How will you set up the speed bag?

Speed bags come with different accessories for installation.  More often than not, they hang from a board or platform propped up on the ceiling.  There are other speed bags, though, which have a stand and still others, which are designed to be hung from the wall.  

In addition to platforms, the speed bags that hang from the ceiling are equipped with swivels which are essential in adjusting how the ball moves.  The chain link swivel is preferred by those who want the bag to have quick movement and rebound with the additional benefit of allowing the bag to move in any path.  Another type of swivel is the U-hook.  You can choose this if you’re looking for an easier to install and control piece.  The last type of swivel, the hook and bag, is the best option for novices.  Compared to other types, it’s somewhat slower and may be hit from any direction.          

What material is best?

Speed bags are usually made of synthetic materials or polyurethane.  For the most durable speed bags, however, leather is still the best material.  Whichever you choose will depend on your preference.  If you’re a little tight on the budget, you can still choose high-quality synthetic materials.  These speed bags will also be slightly harder and faster than those made of genuine leather.  Leather types are softer, with a more natural feel and usually last longer but they also cost more.      

What size should you choose?

Size does matter for speed bags.  Expect large speed bags to measure around 9×6 inches.  These are ideal for focusing on your power or impact.  However, getting into a rhythm for speed work using large speed bags is more challenging.  Take note as well that bigger speed bags need more regular maintenance compared to smaller ones.  Smaller and lighter speed bags are recommended for beginners, since they’re more responsive and help you get into your rhythm more easily.       

Top 5 Speed Bags for Boxing  

1. Everlast Everhide Speed Bag

A brand that’s known for their topnotch sports equipment, Everlast also has their Everhide Speed Bag, which scores well on performance.  It’s light, fast and responds well.  Users also approve of this bag due to its more affordable price.  One downside is that it may not be the best for durability since the lightweight build of this bag seems to have affected the quality of its material as well.  For beginners, though, this speed bag is already an excellent option.     

2. Pro Mex Professional Speed Bag

The Pro Mex Professional Speed Bag is among the best thanks to its great combination of exceptional durability and quick response.  Built with goatskin leather and reinforced with triple stitching, it lasts a long time and does not easily lose air.  This makes it a low maintenance bag and more convenient overall.  This speed bag is also available in small, medium and large sizes.  Although it comes with a higher price tag, it’s well worth it. 

3. Contender Fight Sports Speed Bag

Best for sturdiness, the Contender Fight Sports Speed Bag is made of leather and also strengthened with stitching and strong seams.  It’s mid-priced as well, so it’s a great choice for beginners.  This is partly due to its thick leather which slightly slows down the bag, easier training for novices.  One drawback of this speed bag, however, is that it needs to be re-inflated every now and then, so make sure to maintain your speed bag and buy other equipment like an air pump.   

4. TITLE Boxing Gyro Balanced Speed Bag

Title products have always been bestsellers and their speed bag, the TITLE Boxing Gyro Balanced Speed Bag, is no different.  It responds and rebounds quickly and the leather material is top of the line.  The seams and stitching are also well done.  Overall, it’s constructed sturdily and holds up to heavy use.  Some users have commented that it may be too fast for beginners but if you want to develop your precision, this speed bag is perfect for you.

5. Pro Impact Genuine Leather Speed Bag

The Pro Impact Genuine Leather Speed Bag’s leather material is of decent quality and the seams are strong and sturdy.  It provides quick rebound and responses.  This is one speed bag you can rely on to take a beating and still survive long.  Although this speed bag does not have any obvious edges over its competitors, it does its job very well which is why it gets positive ratings from its users.   

Related article: Women in the gym: The newbie guide to getting fit

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Women in the gym: The newbie guide to getting fit http://www.musclefitnessandnutrition.com/blogs/women-gym-newbie-guide-getting-fit/ http://www.musclefitnessandnutrition.com/blogs/women-gym-newbie-guide-getting-fit/#respond Thu, 26 Jan 2017 13:18:27 +0000 http://www.musclefitnessandnutrition.com/?p=13172 Introduction It is fairly reasonable for any female to feel challenged at the beginning of a workout program. No one is invincible with the pain and hardship. Even some men “chicken out” and realize that using gym equipment isn’t easy.           Enrolling yourself to a gym membership always feels like one of the best decisions ...

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Introduction

It is fairly reasonable for any female to feel challenged at the beginning of a workout program. No one is invincible with the pain and hardship. Even some men “chicken out” and realize that using gym equipment isn’t easy.          

Enrolling yourself to a gym membership always feels like one of the best decisions you have ever made in your life. Well, it is, indeed. However, your membership fee will not automatically make you fit. You have to pay more hard work to achieve your body goals.

Regardless of your purpose for pursuing the workout program, what matters is you have the right tools to start with. Your gym trainer is one of those tools, of course. He or she will not only be your lead but will be your “mentor.” These instructors sure know how to motivate their trainees well but in different ways.

While you are reading this, I hope that you have already experienced setting foot in the gym even once. There is a huge difference between planning your workout and being on location. It feels as though the gym is your battlefield, and the equipment is the huge weapon.

Speaking of gym equipment, you might want to prepare yourself for each one too. The last thing you’d want is to get overwhelmed by them and just faint. Know what the gym has and know how to use each one. If it’s any consolation, it helps a lot to ask.

A Beginner’s Guide for Newbie Females

There are a ton of advice and tips that you can find on the Internet about being a gym beginner. There are self-help books, too, if those are your thing. But aside from motivating yourself and staying focused, what you will need in this “battle” is the right information.

What I mean is you have to do your research too. Although your trainer will teach you the concepts behind your routines, it’s still a lot helpful if you understand what you’re doing to your body.

For instance, do you know what your adjustable dumbbells are specifically for? How about the bench press or the speed ball? Do you know which ones help you achieve your target? Also, do not let those muscle-breaking men intimidate you. Let them do your thing and have your own.

Bodybulding.com also shares some more tips on how you can get by as a newbie. According to the article, it is best to keep it simple. You do not let others intimidate you, but don’t be too arrogant either. Don’t show off and pretend you already know everything. Your trainer is your best friend, so let him or her know your needs and preferences.

You can proceed from there. What matters here is that you achieve your target. It isn’t that important to look like an expert at it.

You are one step closer to being healthy because you chose to workout. That is just the right amount of confidence you will need to make it through.

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What Is Plantar Fasciitis http://www.musclefitnessandnutrition.com/nutrition/health-conditions-and-diseases/what-is-plantar-fasciitis/ http://www.musclefitnessandnutrition.com/nutrition/health-conditions-and-diseases/what-is-plantar-fasciitis/#respond Fri, 20 Jan 2017 13:09:22 +0000 http://www.musclefitnessandnutrition.com/?p=13168 Plantar Fasciitis Among foot problems, plantar fasciitis is one of the most common.  It is characterized mainly by pain in the heel, specifically in the plantar fascia, which is the tissue linking the heel to the toes.  The condition can occur in a single foot or both.  When the plantar fascia becomes inflamed and swollen, ...

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Plantar Fasciitis

Among foot problems, plantar fasciitis is one of the most common.  It is characterized mainly by pain in the heel, specifically in the plantar fascia, which is the tissue linking the heel to the toes.  The condition can occur in a single foot or both.  When the plantar fascia becomes inflamed and swollen, it generates pain when you’re on your feet or on the move. 

Signs and Symptoms

The usual indicators of plantar fasciitis include pain at the heel and sole of the foot when standing and moving especially when going up the stairs.  The pain is also exacerbated when you’re standing still for several minutes and especially for hours at a time.  You might also notice some pain in the morning or when you exercise which could ease up once you’re moving but gets worse later on. 

If ignored and not treated, the pain will get worse and keep you from walking properly.  In some cases, it could eventually hinder exercise and other activities like running.  Older people are also prone to this condition but they often mistake it for arthritis which exhibits some similarities when it comes to symptoms. 

Possible Causes

The specific cause of plantar fasciitis is not clear.  What is known, however, are the activities that trigger pain and contribute to the development of this condition.  Any existing foot conditions can predispose you to plantar fasciitis.  Examples are high arches or a tendency for overpronation, and flat feet or underpronation.   

Also, as you get older, don’t be surprised as well if you develop this kind of pain.  Due to aging and wear and tear, the plantar fascia tissue naturally becomes weaker and deteriorates so that it doesn’t stretch as well as it used to and then it becomes inflamed. 

Some sports like running and activities that continually strain the foot may also lead to this condition.  Even wearing uncomfortable shoes or shoes that are too tight can cause pain, with repeated instances of this likely resulting in plantar fasciitis. 

Treatment Options And Lifestyle

With continuous treatment, plantar fasciitis can be treated and you can return to your normal lifestyle.  Pain and inflammation can be reduced and the tears that develop in the tissue can still heal.  If you have foot conditions like high arches, treatment and education will also ensure that you know how to cope with these conditions and avoid a relapse of plantar fasciitis.

Avoid activities that trigger pain like running or brisk walking and make sure you keep resting your feet until they heal.  When you do need to be on the move, wear comfortable shoes with ample support and cushioning.  To ease existing pain, you can also take pain relievers like Ibuprofen.  If you wish to as much as possible avoid medication, place a cold compress on your heel instead.  Simple and gentle exercises to increase your foot’s flexibility will also help.

If these initial treatment options don’t help, physical therapy will be recommended.  You can get specially made shoes which will support your feet well when you’re walking.  You may also be required to use a splint for your foot at night while you’re sleeping.  Once you’ve exhausted all options and the pain still continues, your doctor might recommend surgery. 

Related article: Best Running Shoes for Plantar Fasciitis

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Best Running Shoes for Plantar Fasciitis http://www.musclefitnessandnutrition.com/buying-guide/best-running-shoes-plantar-fasciitis/ http://www.musclefitnessandnutrition.com/buying-guide/best-running-shoes-plantar-fasciitis/#respond Sat, 14 Jan 2017 10:37:00 +0000 http://www.musclefitnessandnutrition.com/?p=13162 If you are one of those people who suffer from plantar fasciitis, then you are most likely to use special shoes to minimize the pain in your feet. Plantar fasciitis are known to be an injury by runners since the sole of the feet absorbs the impact and the ligaments are subjected to intense pressure ...

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If you are one of those people who suffer from plantar fasciitis, then you are most likely to use special shoes to minimize the pain in your feet. Plantar fasciitis are known to be an injury by runners since the sole of the feet absorbs the impact and the ligaments are subjected to intense pressure which causes some tear and inflammation. Now, if you still plan to do some running, then here are the things you need to look into the shoes you want to buy in order to prevent injury and still get that comfort you want.

When looking for a running shoe, always remember to buy only quality made shoes from reputable companies since they use premium materials that provide comfort for your feet and can last a very long time. Since there are many running shoes available, you might want to do a little research on which ones are not too expensive and still give a comfy fit when walking or running.

One of the most important things to look for in running shoes for people with plantar fasciitis is that, it must have the maximum arch support and a soft sole for greater shock absorption at the heel. If you are going to be doing something with a lot of hard impacts on the heel, you’ll want to choose a shoe with strong and very good cushioning.

Running shoes are designed for running and you can just as well use them as walking shoes or casual shoes. Also, running shoes are often the most versatile of the plantar shoe recommendations we can give, since you can use them for all activities you might need them for like walking and other sports. In short, you need to choose a shoe that has strong heel support and firm arch support with softer cushioning. To make things easier, try a shoe that you feel is comfortable and always buy originals. They may be a bit expensive, but it is worth every penny you spend. Now, here are the best running shoes for plantar fasciitis you can get today.

8 Running Shoes for Plantar Fasciitis

8. ASICS Men’s GT 2000 2 Running Shoe

With a revolutionary design, the Asics GT 2000 2 employs linked componentry to enhance the foot’s natural gait from heel strike to toe-off. Its FluidRide midsole technology provides the ultimate combination of bounce back and cushioning properties with reduced weight and exceptional durability. The rear foot and forefoot GEL cushioning systems attenuates shock during impact and toe-off phases, and allows movement in multiple planes as the foot transitions through the cycle. The shoe also enhances stability and support, with reduced weight and increased platform support.

7. Saucony Men’s Kinvara 4 Running Shoe

The Saucony Kinvara 4 can keep your transitions smooth and your feet secure either running or walking. It’s brand-new PowerGrid system combines Powerfoam material with GRID technology to create something greater than the sum of its parts. It centers the foot and absorbs impact so you don’t have to. Enjoy supreme traction action on terrains of all sorts thanks to the outsole’s tri-lug design. It also creates a piston-like effect to help propel you off the ground and improves overall responsiveness while contributing to a cushiony ride.

6. Brooks Men’s Adrenaline GTS 14 Running Shoe

The Brooks DNA Cushioning Technology is a ground-breaking cushioning technology automatically and physically adapts with each foot strike to provide the optimal balance of cushioning and stability personalized for each runner and each step. The BioMogo is the first-ever biodegradable running shoe midsole which is a non-toxic, natural additive to the midsole that enables it to biodegrade 50 times faster than other midsoles without changing the performance or useful life of the shoe. This shoe gives great comfort and quality at a reasonable price.

5. ASICS Women’s GEL-Nimbus 17 Running Shoe

 The GEL-Nimbus 17 sheds some serious weight with the nearly seamless FluidFit upper to aid in preventing blisters, while the new FluidRide midsole and extended rear foot and forefoot. Its enhanced cushioning and support from the ComforDry X-40 Sockliner and guidance trustic system assist under pronators and those who run with a more neutral stride, while increasing both comfort and running efficiency. The upper technology utilizes a combination of multi-directional stretch mesh and stretch reinforcements to create a glove-like fit.

4. New Balance Women’s W1340 Optimal Control Running Shoe

New Balance is driven to make the finest shoes for the same reason athletes lace them up: to achieve the very best. Now you can reinvigorate your desire for a good run with the W1340 running shoe from New Balance. Of course, there is the stability for the over-pronator combined with generous cushion allows a smooth, comfortable ride that takes the punishment out of each mile. The ample mesh helps keep you cool all the way to the finish line.

3. New Balance Men’s M990v3 Running Shoe

The M990V3 the 990 v3 has a classic look of a traditional running shoe, which is appealing to a good number of users. It has a durable carbon rubber called the Ndurance outsole provides resistance to the wearing of the heel up to the outer sole’s lateral sides. With the help of the ABZORB crash pad on the midsole, every heel strike becomes really smooth. Overall, this is perfect for day-to-day daily running, this running shoe is designed for even surfaces with only minimal irregularities such as those found on the roads.

2. Saucony Women’s Guide 7 Running Shoe

The updated Guide 7 gets a new outsole configuration that’s reminiscent of the fifth iteration of this shoe. Its triangle-shaped rubber lugs found underneath the previous version are gone. Instead, bigger patches of rubber give more surface area for traction and better durability, something wear-testers appreciate in a daily trainer. It features a laced-up HydraMAX moisture-wicking collar and logoed tongue, comfortLite sock liner, and PowerGrid full-length cushioning for greater comfort.

1. ASICS Men’s GEL-Nimbus 15 Running Shoe

The Asics GEL-Nimbus running shoe does not appear to be losing any momentum when it comes to comfort and quality. The shoe’s new FluidRide midsole is bouncier and more responsive delivery system provides the stability for all-day use. Asics has also taken steps to give the GEL-Nimbus 15 an impressively snug fit. The new FluidFit upper wraps the foot in multi-faceted stretch mesh, which provides an attractive option for the user.

Also read: Top 5 Weight Cutting Tips

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