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Category: Workouts

Home › New Update › Workouts
March 30, 2023 0 In Workouts

Benefits Of Swimming For Overall Fitness

Benefits Of Swimming For Overall Fitness

Swimming For Overall Fitness

Swimming

is an enjoyable and effective way to stay fit and healthy, and it offers a multitude of benefits for people of all ages and abilities. One of the great things about swimming is that it is a low-impact exercise, which makes it easy on your joints while providing an excellent full-body workout that engages all major muscle groups. If you’re interested in taking up swimming, here are some of the top benefits you can expect, along with some essential swimming equipment that can enhance your experience:

  • Builds strength and endurance: Swimming is a fantastic way to build strength and endurance in your muscles. With the use of equipment such as swim paddles and kickboards, you can add resistance to your swim, which helps to tone and strengthen your arms, legs, core, and back muscles.
  • Improves cardiovascular health: Swimming is a great cardiovascular exercise that increases your heart rate and strengthens your heart. You can also use equipment such as swim fins and snorkels to improve your lung capacity and make your swim more challenging.

Low-impact exercise

That is gentle on your joints, making it an ideal activity for people with joint pain or injuries. With the use of swim gloves and swim socks, you can protect your hands and feet from harsh pool chemicals and rough pool surfaces furthermore it can also be used for therapeutic exercise for people with joint pain or injuries.

  • To reduce pain and inflammation: it helps to reduce pain and inflammation in the joints by providing a low-impact form of exercise. The water provides a cushioning effect that helps to reduce stress on the joints, which can help to alleviate pain and inflammation.
  • Increases range of motion: to increase the range of motion in the joints by providing a full-body workout that engages all major muscle groups. This can help to improve flexibility and mobility, which can be particularly beneficial for people with joint pain or injuries.
  • Improves muscle strength and endurance: to improve muscle strength and endurance, which can help to support and protect the joints. This can be particularly beneficial for people with joint pain or injuries who may need to build strength before returning to other forms of exercise.
  • Enhances cardiovascular health: it is a great cardiovascular exercise that can help to improve heart health and increase lung capacity. This can be particularly beneficial for people with joint pain or injuries who may be unable to engage in high-impact forms of exercise.
  • Provides a non-weight-bearing exercise option: it serves as a non-weight-bearing exercise option that can help to reduce stress on the joints. This can be particularly beneficial for people with joint pain or injuries who may not be able to tolerate weight-bearing exercise.

Reduces stress and anxiety:

Swimming is a relaxing and stress-relieving exercise that can help reduce anxiety and promote mental wellness. You can enhance your swimming experience with equipment such as the Decathlon Nabaiji Swim Ear Plug or Nabaiji Swim Nose Clip, which can help you tune out distractions and fully immerse yourself in the peacefulness of the water.

Burns calories and promotes weight loss:

it is an excellent way to burn calories and promote weight loss. By using equipment such as resistance bands or Aqua Dumbbells, you can add resistance to your swim and burn even more calories.

Improves flexibility and range of motion:

Swimming requires a wide range of motion and can help improve your flexibility and range of motion. With the use of equipment such as a Maru Swim Hand Paddle or pull buoy, you can focus on specific areas of your body and improve your overall mobility.

Personalized swim gear:

And lastly, personal swim gear like swim goggles and swim caps are essential to any swimmer. Swim goggles allow you to see underwater and protect your eyes from chlorine, while swim caps help to streamline your swim and keep your hair out of your face.

Kids Swimming with some swim gears

Great activity for kids

The kids are not left out as it provides a fun and engaging way for them to stay active and healthy. it is an excellent activity for kids that provides a range of benefits, including improved cardiovascular health, strength and endurance, coordination and balance, low-impact exercise, socialization, and improved water safety skills. If you’re looking for a fun and engaging way to keep your kids active and healthy, consider signing them up for swimming lessons or taking them to the pool for a swim and don’t forget to take them there with the right personal swims gear such as e.g Swimming shorts, Arena junior swimming cap, Slazenger swim armband 0-2 years, Speedo Junior Jet Google 6-14 years, Slazenger Kickboard or Slazenger Swim Seat.

In conclusion, swimming is an excellent way to stay fit and healthy, and with the use of equipment, you can customize your swim and enhance your experience. So, whether you’re a beginner or an experienced swimmer, be sure to grab your essential swim gear and head to the pool to start reaping the benefits of swimming today.

 

Article Written by: @uzonnabrandy

Article Proofread by: @baller_throne_official

Authorised by @mr_intensity365

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
February 20, 2023 0 In Workouts

Body Recomposition: The Art of Losing Fat and Gaining Muscle

Body Recomposition: The Art of Losing Fat and Gaining Muscle

Body Recomposition: The Art of Losing Fat and Gaining Muscle

I remember the days I started lifting. I was already a fat boy so I obviously wanted to lose some weight and gain some muscles, especially achieve a six-pack.

A while into it I realized my weight was not going down, I remember checking one time and I went up by 2kg. It was heartbreaking.

Something was happening but I didn’t take note of it until one day I will put on old pants and they fit very loose around my waist, my shirt became tight around the chest area the sleeves constantly hugging my arms, at those moments I realized something was changing I just didn’t understand what to call it. Years letter i understood it was called “BODY RECOMPOSITION”. 

Body recomposition

is the process of losing body fat while building muscle mass. It is a popular goal among fitness enthusiasts as it improves overall body composition and health.

The key to successful body recomposition is creating a caloric deficit through diet and increasing energy expenditure through strength training.

A caloric deficit encourages the body to use stored fat for energy, while strength training builds and retains muscle mass.

Diet plays a significant role in body recomposition. To lose fat, it is essential to consume fewer calories than you burn.

This can be achieved by reducing portion sizes, choosing nutrient-dense foods, and limiting processed and high-fat foods. Additionally, adequate protein intake is essential for muscle building and repairs.

Strength training, such as weightlifting and resistance exercises, is crucial for building muscle and retaining it during a caloric deficit.

It is recommended to perform strength training exercises two to three times a week, focusing on multiple muscle groups. It is important to progress gradually in weight and reps to continually challenge your muscles and promote growth.

Cardiovascular exercise, such as running or cycling, can also aid in body recomposition by burning additional calories and improving cardiovascular health.

However, it is important not to rely solely on cardio as it does not build muscle mass to the same extent as strength training.

Patience and consistency are essential in body recomposition. Results may not be immediate, but gradual and sustainable progress is the goal.

It is also important to track your progress through methods such as body measurements, weight, and progress photos to monitor your progress and make necessary adjustments to your routine.

In conclusion, body recomposition is a combination of diet and strength training aimed at losing body fat and building muscle mass.

Consistency, patience, and tracking progress are key to achieving successful results. Start small and progress gradually for a sustainable and enjoyable journey towards improved body composition.

DOMINATE DON’T COMPETE!

Article Written by: @mr_intensity365

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
February 13, 2023 0 In Workouts

DISPELLING FITNESS MYTHS

When it comes to Nutrition and Fitness in Africa there are so many myths that have been peddled. I can bet top dollar that we all know someone who has peddled this myth I am about to debunk. It is no other than; you can lose stomach fat than by doing sit-ups and crunches.

I personally detest this myth because it has left so many fitness hopefuls upset and frustrated with the concept of exercise because they cannot seem to lose that extra jiggle.

In this post, I will debunk that myth.
sit-ups

sit-ups

THE MYTH:

If you want to lose stomach fat you have to do sit-ups and crunches.

THE TRUTH:

The muscles in your stomach; rectus abdominis, Commonly known as your abs will be strengthened if you train them like any other muscle.

But to have obvious abs, you must burn the fat sitting on top of that muscle and it will not happen by just doing sit-ups, crunches or ab exercises alone.

Now you might want to argue that this is not true because your neighbour who is skinny started working out 3 months ago and they can already see abs.

All they do is sit-ups.

My counterargument would be that unless you have a similar body type with a lower body fat percentage just like them? There is no way you will see your abs in three months if you only do sit-ups and crunches like your neighbour. Consider this analogy; Child A has 10 pieces of candy and child B has 3 pieces of candy.

If you told both children that they could only watch television after finishing their candy, who do you think will turn on the television first? You guessed right.

It takes a shorter time to finish 3 candies than it does to finish 10. Your higher body fat is child A, your lower body fat neighbour is child B and the television is visible abs.

I am really good at bad analogies. I hope that drove my point home. Think I am making this up? Let’s look at the literature.

literature:

In 2011, Sachin S Vispute, John D Smith, James D LeCheminant and Kimberly S Hurley published a randomized control trial on The Effect of Abdominal Exercise On Abdominal Fat.

The purpose of this study was to ascertain if abdominal exercises alone had any effects on abdominal fat. This study involved 24(14 men, 10 women) healthy and sedentary participants. The participants were divided into a control group (CG) and an abdominal exercise group (AG) before the tests began. Body composition, anthropometrics (weight, height, body circumferences) and abdominal muscular endurance were all tested before and after training.

The AG then performed abdominal exercises for 5 days/week for 6 weeks at 2 sets of 10 repetitions for each of the 7 abdominal exercises they were asked to do. The CG received no intervention at all and all participants maintained an iso-caloric (same caloric value for each day) diet for 6 weeks.

At the end of the 6 weeks, there were no significant effects of abdominal exercises on body weight, body fat percentage, abdominal circumference, android fat percentage, and abdominal skinfold. “The AG performed a significantly greater amount of curl-up repetitions (47 ± 13) compared to the CG (32 ± 9) on the posttest.

Six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures of body composition. Nevertheless, abdominal exercise training significantly improved muscular endurance to a greater extent than the CG.” In simple terms, abdominal exercises alone will strengthen the muscles and improve muscular endurance but they will not burn fat or help reduce your waistline.

It must be combined with adequate Nutrition that is nutrient-dense and calorie specific, a training regime that focuses on resistance or strength training and endurance training.

You will be wasting your time if the goal is fat loss and the approach is only sit-ups, crunches, leg raises and planks. You will end up frustrated with fitness and eventually assume it does not work.

Fitness will not be the problem if this is you, your approach will be. In 2013, there was another study on the Effect of endurance and resistance training on regional fat mass and lipid profile.

I want to go into that to further buttress my point but my time has come to an end with this post, I will link both studies below so you can see for yourself and begin to approach fitness from a different angle, with a different mindset.

I hope these articles at least do that for you. Below you will find links to both studies referenced in this post. 

See you next time!

https://pubmed.ncbi.nlm.nih.gov/21804427/

The Fit Priest.

DOMINATE DON’T COMPETE!

Article Written by: @thefitpriest

Edited by: @thefitpriest

 

Selema Enang

Hi, I’m Selema Enang.
A Certified Personal Trainer and Nutritionist who currently lives and works out of Africa.
I have been a Personal Trainer and Coach for 7 years. I believe that food is medicine and exercise is like the water you drink for medicine. I work with clients all over the world via online bespoke Nutrition and Fitness plans to help them achieve optimal health.

Qualifications:
ISSA Certified Personal Trainer

PCOS Nutrition Coach

BSc Nutrition and Food Science University of Ghana

Sports Nutrition Msc (in View)

Certified Emotional Intelligence Coach

Email: thefitpriest@gmail.com

Mobile: 08162254450
January 16, 2023 0 In Workouts

Starting a TRAINING PROGRAM at age 50… is it Possible?

Starting a TRAINING PROGRAM at age 50… is it Possible?

Starting a TRAINING PROGRAM at age 50… is it Possible?

You just turned 50 and look through photos of your younger self and wonder where that guy went and how my stomach and waistline went out of control, or perhaps you have had some medical condition that has awakened you to the reality of improving your physical fitness. You are wondering if it’s even possible to start a workout routine at 50 and above, well the answer… YES, it is.

Starting a new fitness routine at any age can be intimidating, but it’s never too late to make a positive change. If you’re 50 years old and considering returning to the gym, here are a few things to keep in mind:

  1. Consult with your doctor: your body just doesn’t perform as it used to when you were 30 years old, so Before starting any new exercise routine, it’s important to consult with your doctor. They can help you determine what type of exercise is safe for you based on your current health and any pre-existing conditions you may have.

  2. Start slowly: After a period of inactivity, it’s important to ease back into exercise gradually. This will help reduce your risk of injury and ensure that you’re able to stick with your routine.
  3. Find activities that you enjoy: The key to maintaining a regular exercise routine is finding activities that you enjoy. This could be anything from lifting weights to taking a dance class to picking up sports like football, badminton, tennis and so on. By finding activities that you enjoy, you’ll be more likely to stick with them.
  4. Don’t compare yourself to others: It’s natural to compare yourself to others at the gym, especially if you’re just starting out. But it’s important to remember that everyone is at a different place in their fitness journey. Focus on your own progress and don’t worry about what others are doing.
  5. Get support: Starting a new fitness routine can be challenging, especially if you’re doing it on your own. Consider joining the TRAIN WITH TRIBE PROGRAM, a gym or finding a workout buddy to help keep you motivated.

By following these tips, you can successfully return to the gym at 50 years old and start improving your physical health and well-being. Remember, it’s never too late to make positive changes in your life.

GOOD LUCK.

DOMINATE DON’T COMPETE!

Article Written by: @mr_intensity365

Edited by: @fitkaytoday

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
September 15, 2022 0 In New Update, Workouts

HIRING A PERSONAL FITNESS TRAINER  Is it worth it?

PERSONAL FITNESS TRAINER

HIRING A PERSONAL FITNESS TRAINER Is it worth it?

What is a personal fitness trainer?

A personal trainer, known as PT, is a paid fitness trainer, or instructor who guides, supports challenges and programs your growth for the best results one-to-one. Good personal trainers often track performance and overall growth iteratively and dedicated and allocate time to work with as a service.

I would argue that in this day and age this will be one of the best investments you make for your health and fitness in 2022 going into 2023. Why?

Well, a  fitness trainer is not just a person you see 3 to 5 times per week or someone who puts you through a rough training session. A fitness trainer brings so much knowledge about your potential fitness goals and plans to bring those goals to fruition.

Many newbies on the fitness journey make the mistake of jumping into training without any kind of guidance or understanding of the various types of exercises or routines to use, other than the ones they see on their body goal instablogs and ‘trainers’. In Nigeria, a career as a fitness trainer is not taken as seriously as it should be, but that notion is gradually changing with more people opening their eyes to the need to hire one

Here are 3 strong reasons you should hire one immediately.

A TAILORED TRAINING PLAN

We all know that one new member in the gym who has no knowledge of how to use the equipment but refuses to ask for help, over the many years of visiting many gyms in Abuja, I have seen this trend play out. They may end up doing nothing and wondering why they don’t see progress.

 A fitness trainer after understanding what your goal is will create a training plan geared towards your goal whether it’s weight loss, bodybuilding or more, that way as soon as you start training you know exactly what you are doing and how long it’s going to take to get done.

ACCOUNTABILITY

Most people don’t achieve the goals set at the beginning of their fitness journey because of one reason, they are never held accountable.

This is the same reason we bail out on social engagement and simple tasks like cleaning our houses. Life happens and somehow we fall short of our commitments because we are overwhelmed and exhausted.

When you hire a fitness trainer, you are also hiring someone to keep track of your progress no matter what life situations you may be going through.

Because you have already paid for the service it’s going to be harder to skip a workout and even harder to call your trainer and explain why you won’t train.

This factor, in my opinion, is one of the reasons personal fitness trainers are often successful and very much worth every kobo.

REALISTIC EXPECTATIONS

Now, this expectation topic is a very sensitive one, because most people start off with big goals and expectations for themselves, and the problem is that many of those goals are always unrealistic.

According to science, it is recommended to lose 1kg to 1.5kg of weight per week, this type of slow-paced weight loss is excellent because you only need to apply small reasonable lifestyle changes you can sustain, Rather than all the loose weight of 100 kg in 1-week programs I see people paying for online that may lead to other health problems or possible injury.

Hiring a personal trainer can help you keep your goal as realistic as possible, so you are most likely to achieve and maintain your goal.

When you decide to hire a trainer, make sure your trainer has the right training and experience to get the job done. Ask for past success stories and varied results. Remember that just because someone may look like you may not result in the same outcome or journey.

COST

Cost is solely dependent on the trainer, there is no fixed rate at least not here in Nigeria.

A good trainer with experience will cost between 30k all the way up to 100k or more per month. Some people may ask if a trainer certificate is necessary to be called a trainer, well that is up to the client, you. Make sure to reflect on your experience with the trainer. Do you feel comfortable with them? Can you take risks and be safe, are you motivated and enthusiastic to come back for more? Does the commitment to challenge feel exciting with their guidance or more literally a pain?

Article Written by: @fitkaytoday, @mr_intensity365

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
August 29, 2022 0 In Apparel, Apparel, New Update, Workouts

The importance of Sports Bras: Are you getting the right support?

The importance of Sports Bras: Are you getting the proper support?

Whether you are an experienced athlete or just a fitness enthusiast a sports bra is an essential part of your workout fit, so picking the right sports bra with the proper support is essential.

The importance of a sports bra can’t be overstated, depending on the activities you are engaged in. It can be the most important accessory in your fit, it can be the difference between a great workout and a not-so-great workout.

Breast

Breasts also known as mammary glands are made up of tissue, and are mainly supported by the skin and a few fragile ligaments, so they need extra support during repetitive high-impact activities.

Just like that saying goes, not all fingers are equal, well not all bras are equal. While a CROSSFIT athlete will need a bra that supports high-impact repetitive activities, a person attending a yoga class or even taking a walk may need a bra that allows more freedom and flexibility.

Things to consider when buying a Sports Bra

Before picking a bra that best suits your activities the most first of all consider the sizing.

Measurement will defer from Brand to brand and with the style. A Lot of the time your regular bra size and sports bra sizes won’t be the same.

Below are a few key points to consider when making your choice.

Support:

Your sports bra must feel tighter than your regular bra, try jumping up and down during your fitting to see how much bounce there is.

Sport Bra for Support

Comfort:

Yes, we said the bra has to be tight, but it also has to be really comfortable.  Check the fabric.

Band:

The band should be firm around your body, it shouldn’t be digging into your skin.

Sport Bra Back View

Cup Size:

Your breast should fill the whole cup without any bulging over the top.

 

Recommendation:

Select a bra with good DRI FIT material, or moist-wicking technology. This will help keep you dry and comfortable throughout the workout.

Activities for Low-Impact Bras

Characteristics: thinner material, thin traps, often round/v shaped. Often little to no padding or support.

Just as the name implies, these types of bras offer less support to the breast. Some people may not see the need to make use of a bra during these types of activities, but even light activities done without a sports bra can cause pain and discomfort most times.

Low-impact activities like yoga, walking, golfing, hiking or pilates create less bounce, hence going for a low-impact bra and good support is ideal. Our recommendation to people with larger breasts is to go for a medium-impact bra even when performing a low-impact activity. 

Activities for medium Impact  Bras

Characteristics: thicker material, medium traps, often round/v shaped. Padding for cup shape and often has a thick band.

Weight training, rowing, skating, and cycling are all considered medium-impact activities as they require a lot of movement but are not as intense as high-impact activities. A good, comfortable Bra should get you through these types of activities.

Activities for High-Impact Bras

Characteristics: thicker material, thick traps, often round/v shaped and can mimic bra sizes. Padding, support and coverage are guaranteed.

Activities such as basketball, Crossfit, running, dancing and football will require a bra focused on maximum support as these activities require intense movements, especially for people with larger breasts.

Getting a high-impact bra means you get to enjoy your workout without worrying about the routine nip slip or full exposure occurring. Hallelujah, no need to readjust.

Conclusion

If your daily workout routine includes a mixture of medium and high-impact workouts we at Tribe suggest the Under Armour Qualifier Bra or the Adidas DRST Bra, Higher state seamless bra….

Article Written by: @fitkaytoday, @mr_intensity365

 

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476

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