Workout junkies looking to venture into weight lifting, but do not know where to begin; look no further! Here is a list of the top 6 tips for any weight Continue Reading
To avoid finding yourself unprepared and to better enjoy your day on the snow, choose the ski clothing that guarantees maximum comfort and technicality. To help you in the choice we have Continue Reading
How to choose the right clothing for the gym? The clothes to wear in the gym should not respond to the dictates of fashion or just to personal tastes , but rather reflect some parameters that allow you to Continue Reading
Workout junkies looking to venture into weight lifting, but do not know where to begin; look no further! Here is a list of the top 6 tips for any weight lifting beginner that is sure to put anyone on the right track to embracing the weight lifting workout regime.
Start with your own body weight
Many beginners tend to overestimate their abilities and because of this, their form suffers and they lose balance. Also, some beginners tend to be too afraid to start with too much weight, so they may begin small and the problem with this is that you are not pushing yourself enough. An ideal weight to begin with loaded lifting knee sleeves.
Gradually build up your regime
Building up your regime can mean increasing the amount of weight you are lifting or the number of reps you are doing in each session. It is important to remember that progress is the key in weight lifting, so don’t be afraid to slowly progress upwards.
Have weight lifting sessions at least 3 times a week
A crucial part of weight lifting is momentum and once you have built that momentum up, you need to maintain it as best you can. Most trainers recommend committing to at least 3 sessions per week in order to ensure maximum benefit from the regime.
Make sure you rest frequently
Rest days will help repair your muscles. Beginners are recommended 3 days of rest for optimum muscle maintenance. But, don’t worry if this seems like too much because once you feel you have built stamina, you can gradually decrease your rest days.
Use different equipment
If you want to challenge yourself and stay entertained, try different weight lifting equipment. Don’t just stick to the classics, go for something that will entice you. Dumbbells, medicine balls and a number of machines are available at most gyms and sticking to only one will simply become monotonous, so be daring.
Use proper form
A common misconception many beginners have is that they can master the weight lifting form within the first session. While some may be able to do this, it takes plenty of practice to perfect the technique. Ask a trainer for help or take a class on proper form. Your form will help in preventing injuries and it will ensure that you are making the most of your workout.
To avoid finding yourself unprepared and to better enjoy your day on the snow, choose the ski clothing that guarantees maximum comfort and technicality.
To help you in the choice we have created this guide that will help you to consider the ski clothing not only for its aesthetic appearance but also for its technical characteristics of:
1. Water resistance : it is the property that must have a fabric to not pass a liquid and is expressed with a number followed by the words: “Water column”. The water column indicates the pressure, expressed in millimeters, that can weigh on a material before it collapses and lets the liquid penetrate. (Consider that a garment to be considered waterproof must have a minimum water column of 1300mm)
2. Water repellency: it is the capacity of the fabric to make the drops of water slip without being absorbed. A fabric has a high water repellency if it retains its properties even after a certain number of washes.
3. Breathability: it is the ability of the fabric to release the water vapor caused by perspiration and is expressed in grams of steam expelled by a square meter of fabric in the twenty-four hours (gr / mq / 24h).
It is important to know that the higher these values are, the more we will have a waterproof and breathable garment.
To simplify, we can observe how a sheet of plastic is completely waterproof, but will not allow any kind of perspiration; therefore we will have to pay close attention to the materials with which the suits, jackets and ski pants we are going to buy are built.
If a finishing treatment on the external fabric is used to obtain water repellency, impermeability and breathability can be achieved by using microporous or osmotic membranes that allow the vapor molecules to exit but prevent water drops, infinitely larger, to penetrate.
The most popular membranes used by ski clothing companies are: Gore-Tex , Dermizax , Entrant , Hipe , D-Dry and Xtl Spylon.
As an alternative to membranes, a fabric with silicone or polyurethane coating can be used, which guarantees a similar effect.
However, it should be noted that a coated fabric is more rigid and less comfortable than those using membranes, and that the waterproofing treatment diminishes with time.
To help you choose, we divided the ski clothing into three categories based on the numerical values related to these parameters:
Top Performance : guarantees excellent performance even in extreme weather conditions.
Water resistance: more than 15000 mm of water column
Breathability: more than 12000 gr / mq / 24h.
(look at the jackets , the pants , the suits belonging to the Top Performance category).
B. High Performance: guarantees excellent performance with prolonged stays under the snow even in the presence of heavy rainfall.
Water resistance: over 10000 up to about 15000 mm of water column
Breathability: around 10000 gr / mq / 24h.
(look at the jackets , the pants , the suits belonging to the High Performance category).
C. Sport Performance: guarantees good performance in the event of light snowfall and limited exposure to the elements.
Watertightness between 5000 and 10000 mm of water column.
Breathability approx. 5000 gr / mq / 24h.
(see the jackets , the trousers , the suits belonging to the Sport Performance category).
* the division into categories is indicative.
4. Thermal insulation :
In nature the best thermal insulation is air. This is why the padding used in ski clothing has the characteristic of trapping air to better maintain body temperature.
Among the most known materials we find:
A. Goose down : it is preferred for its high degree of thermalness compared to the overall dimensions, it has a very high capacity to trap air and at the same time a high degree of compressibility which allows garments with this padding to be extremely light and comfortable. However, the feather is preferable in conditions of cold climates but with a low degree of humidity, as the material has a high capacity to bind to the water molecules.
B. Padding in synthetic microfiber : they have properties similar to goose down, but they have water-repellent characteristics, which guarantee maximum comfort even in conditions of high humidity.
In the field of ski clothing, the most technical and known padding are those in Primaloft , In Polartec , in Thermolite and in Thinsulate that allow an excellent thermal insulation and a good compressibility, in the face of very low moisture retention.
Obviously the higher the quality of the materials, the more you will have top performance.
How to choose the right clothing for the gym? The clothes to wear in the gym should not respond to the dictates of fashion or just to personal tastes , but rather reflect some parameters that allow you to be comfortable and at ease. Move easily, do not suffer too much heat and be of good quality : these are the requirements that the clothing for the gym should satisfy. So let’s see in detail how to choose the most suitable clothes for sport and training in the gym.
Let’s start from the shirt: the material to be preferred should be cotton. The ideal is in fact to choose a t-shirt made of natural materials and to avoid those of synthetic materials. The size should be slightly more comfortable than the one we normally wear. Alternatively, you can opt for more close-fitting sweaters but in this case it is advisable to purchase those made of technical material which, like cotton, allows a good transpiration of the leather. It is also useful to dress in layers:
it is good not to forget a sweatshirt or a cotton jacket with zip, to be used after sweating or during a break to avoid exposure to drafts. For women, moreover, a sports bra is mandatory, which allows you to support the breasts avoiding irritation or discomfort due to stitching or underwire.
Even the trousers for the gym are to be preferred in cotton. Fresh and light, it is good that they are soft, not too tight but not too large to prevent them from coming down easily or impinging on the movements. They can also be long or short depending on the type of training, temperature or personal preferences. For example, for cardio sessions, or other workouts that involve fast movements, it is better to opt for the short ones,
on the contrary for slower sessions like weights and pilates it is better to wear long trousers. Moreover, if we wish to practice spinning we can use special reinforced trousers that protect the lower limbs from damage resulting from incorrect movements. Another variant of trousers for the gym is represented by adherent ones, which are reminiscent of leggings: used by both men and women, they are comfortable and elasticated like a sock. Care must be taken, however, and choose them in high quality material, not synthetic, and above all must not excessively compress legs and waist.