Tag

muscles

Up Your Fitness Stock By Diversifying

Stock Up

Maintaining or improving your fitness levels is as much to do with diversifying your routines as it is to do with your commitment. By adding new equipment to your stock of gear you can target different muscle groups as well giving your body the required shock to maximise the gains.

Vitality Hacks

Trim the fat from your workouts with these balance board muscle hacks to boost your exercise productivity and increase muscular definition and health vitality.

Designed by Londoner Mason Gilmour-Platt to stay in shape for surfing while working hundreds of miles from the ocean, the Rooboard combines the functionality of many pieces of fitness equipment in a single portable package.

The Rooboard creates instability which forces the stabiliser muscles to engage, which in turn increases the intensity of the exercises performed. This means shorter body weight workouts for increased gains.

From targeted muscle group exercises for core and balance to HIIT and sports specific workouts the Rooboard can trim your existing training sessions or become your single piece of go to fitness equipment to bring daily vitality to your body.

The compact size and unique design features mean the Rooboard can be used in almost any location at any time of day. These muscle hacks will change the way you approach your muscular training and schedule your workout sessions.

The Rooboard is being used in offices, gyms and homes in UK. It has disrupted the exercise beliefs of many people and completely shifted perceptions of core and balance training to improve posture and prevent lower back pain.

Core Strength Hack

January 30, 2017

Exercise

Thigh And Calf Muscle Exercises Without Using Weights

Calf It

You can build strong and defined calf and thigh muscles using only your bodyweight and the Rooboard to add variation, instability and tension.

Action sports emphasize the importance of having a powerful low stance. The ability to change direction quickly and adjust to bumps and obstacles while in a low stance, can be increased markedly by training the muscle groups involved in the movements.

Trained athletes do not have to think about this – they react unconsciously while their focus is on the next hit, turn, jump or obstacle. Professional surfers like Kelly Slater are able to maintain a powerful connection to their equipment while at speed and past the tipping point of an untrained persons centre of gravity.

You can test this by crouching low in a squat position and having a friend give you a gentle push. How low can you go and still move your feet, to stop yourself tipping over?

The Rooboard creates the vital instability to perform these powerful low stance exercises on a flat platform – like a surfboard or snowboard.

Use the exercises below as a single workout or add these to your existing leg strength routine, to build dynamic strength and balance.

Single leg speed squats

Single leg decline squat

Narrow leg balance squat

Single leg calf raises

Instability lunge

The size and functionality of the Rooboard means you can train almost anywhere – even in the office. From targeted muscular training, to HIIT workouts, rehabilitation and sports specific training, the Rooboard brings many different pieces of fitness equipment together in one package.

Designed in the United Kingdom by Mason Gilmour DipSpSt, a former triathlete, fitness trainer, health club manager and life-long surfer. The Rooboard was created to fulfil specific training requirements within tight parameters. These being, it had to produce solid results, be extremely durable (in order to take a thrashing) and be easily transportable.

January 1, 2017

Exercise

Simple Leg Exercises For Toning And Balance

Simple Says

Leg exercises do not require heavy weights to be effective. These simple exercises will improve balance and stability as well as toning the muscles.

You can test this by crouching low in a squat position and having a friend give you a gentle push. How low can you go and still move your feet, to stop yourself tipping over?

The Rooboard creates the vital instability to perform these powerful low stance exercises on a flat platform – like a surfboard or snowboard.

Use the exercises below as a single workout or add these to your existing leg strength routine, to build dynamic strength and balance.

Single leg speed squats

Single leg decline squat

Narrow leg balance squat

Single leg calf raises

Instability lunge

Street training

Street training has never been easier. The highly portable Rooboard enables you to train anywhere, anytime to achieve a washboard stomach and ripped abs.

You do not have to do hundreds of abdominal exercises a day to achieve a six-pack stomach. Using the Rooboard and maintaining a simple low-fat diet will achieve the look you desire quickly and efficiently. The Rooboard is perfect for abdominal training as it always engages the core and creates maximum tension. When you perform specific core exercises targeting the abdominal area the results are even more pronounced.

The size and portability of the Rooboard makes it perfect for on the go training. The Rooboard has been used in offices, the park and even on planes.

This includes; balance and stability, core strength, fitness, rehabilitation and sports specific training methods. The results from this small package can be staggering. From weight loss, to substantial gains in power, strength, balance and agility.

Your 1 hour gym routines can be cut down to 10-15 minute, short burst, high intensity result driven sessions.

The Rooboard creates maximum tension. This forces you to engage your core to maintain balance and stability while you perform the exercises. If you are after fast and time efficient results, train with a Rooboard for elite performance results.

September 5, 2016

Blog

Shock Your Body With 5 Minute Balance Training

Repetition can become boring and it will cease to be a challenge for your body. We don’t need pain to gain but we do need change.

Every now and then we need to shock our body and engage the muscles, fibres and tendons that we barely use in our normal daily functions.

Shock Balance Exercises

They might not give you a fright but balance exercises will certainly shock your body.

Instability training activates several muscle groups simultaneously and elicits an increase in core muscle activation to maintain postural equilibrium during performance of a given exercise.

Studies have shown that long-term instability training in sedentary individuals may also improve spinal stability.

If you play sports balance training is vital to improve your speed, agility, reactions and to help prevent injuries.

Use these nine foundation exercises as a base for dynamic balance and strength training or if your new to balance and stability, to shock your body into action.

There are three exercise each for balance, core and upper body strength.

Use two pads with the Rooboard to become accustomed to the deck and the amount of movement it creates.

As you progress the balance and core exercises can be performed with a single pad. The narrow press and press-up can also be performed with a single pad.

The Rooboard is the first balance board designed to be used for not only for balance training, but also high intensity interval workouts. We know that reactive balance and stability need to be developed. The Rooboard will change the way your body unconsciously moves, reacts and explodes into action so you can perform fearlessly, with total confidence in your capabilities.

The Rooboard adds a dynamic element by introducing instability. This forces you to engage the core which in turn increases the intensity and isolation of the core muscles.

July 2, 2016

Fitness

Taking the guess work out of ab exercises

Ab solutely Perfect

You don’t need to do hundreds of ab crunches a day to develop muscular definition. What you do need to do is isolate the core muscles, ensure they stay engaged and apply resistance in the form of movement.

Luckily the Rooboard core and balance trainer does this for us.

The upper and lower abdominals are in fact just one muscle – the rectus abdominis muscle. But, the way we train this muscle has a different effect on the final look of the muscle. A full extension of the abdominis muscle while exercising is very important in achieving this.

The V-Sit position places a greater strain on the lower portion of the abdominals to hold the body in this position. The Rooboard also creates instability which forces the core muscles to engage.

By isolating the abdominis muscle first and then performing targeted exercises for the ‘upper’ and ‘lower’ abs you will build a strong core and if your body fat is low enough – the washboard or six pack abs look.

Use one or two pads with the Rooboard dependant on your strength level and perform these four exercises.

Ultimate Ab Workouts

1. Seated crunch (pulse keeping the legs bent at the knee and use your lower abs to push your knees directly upwards)
2. Straight leg raise
3. Knee tucks
4. Static (balance) crunch – hold for as long as possible

4 Plank Exercises For Core Strength And Improved Posture

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Dynamic Plank Abs Workout

Use this dynamic plank workout for increasing upper and lower abdominal strength. The Rooboard adds a dynamic element by introducing instability. This forces you to engage the core which in turn increases the intensity and isolation of the core muscles.

There are four key exercises plus a static plank hold in-between each exercise.

Set your timer for 30 seconds work and 30 seconds rest and complete as many rounds as you can.

1. Walking plank
2. Static plank
3. Plank cross-step
4. Static plank
5. Fire hydrant
6. Static plank
7. Plank side step

May 28, 2016

The 4 Best Non Lying Down Exercises For Core Strength

Blog Lifestyle News

How To Do The Plank Exercise Correctly. 4 Variations.

Plank The Right Way

The plank, loathed by many, is the best exercise for improving core strength, according to Elliot Lake, general manager of Bootcamp Pilates.

Even television presenters are realising the benefits of the plank. But are they doing it correctly and are they really isolating the muscle group they are supposed to be targeting? If the plank exercise is not done correctly or treated as a challenge it can lead to a planking injury.

Our 4 Favourite Plank Exercises

1. The STATIC PLANK is our foundation plank exercise. The back and spine need to stay as straight as possible, as if standing with perfect posture. Tension should be felt in the abdominal area. Do not over hold the exercise.

2. The WALKING PLANK is performed from the hands rather than the forearms. Like the static plank the spine should remain as straight as possible. Do not step your feet to far forward. The object is to work the core and abdominal area.

3. Use the LEG LIFT PLANK to improve lower back strength which is vital for good posture and avoiding lower back pain and injuries.

4. The PLANK CROSS STEP is a great exercise to improve balance and stability while still working the muscles of the core.

Our bonus plank exercise is the PLANK SPIDERMAN. This is an advanced exercise that will work your obliques and strengthen the lower back muscles.

5 Minutes Of Posture Exercises A Day

Is all it takes to strengthen your posture and straighten the spine meaning you can stand a little taller.

The Rooboard is the ultimate in core and posture trainers. Its small size and portability makes it perfect for training at home, the office or outdoors. By creating instability and forcing the core muscles to engage to maintain stability the Rooboard increases the intensity of the exercises performed.

This means you only have to train for 5 minutes per workout to achieve incredible spine straightening results which will help you stand and sit taller.

Balance Training For Posture

With training our balance and stability can improve markedly. These subtle changes in the way our body moves around its centre of gravity and the speed in which it does so, can have a huge impact in our quality of life and sporting performances.

Balance training is functional. This means we are engaging several muscle groups at the same time using a natural flow and transition through the movements. Strength training usually involves isolating a single muscle while we apply stress to it. When we add the balance component we also engage the stabiliser muscles.

The Rooboard was born out of a passion to increase fitness, strength and balance. It had to increase muscular symmetry and performance for action sports like surfing, skating and skiing. And, it had to fit busy proactive lifestyles and be extremely portable, as in the daily work commute, flights, hotel rooms and those cheeky moments when you want to workout quickly and discreetly.

April 23, 2016

Blog

Taking The Guess Work Out Of Core Exercise

Cut To The Core

Are those abdominal crunches or plank exercises really targeting your core? Many people perform hundreds of core exercises in the false belief they are targeting the abdominal muscles or lower back muscles.

The Rooboard balance board removes the guess work by adding an instability element to your core exercises.

Measured Intensity

You can change the level of instability by using one or two balance pads. By adding instability we force the core and stabilizer muscles to engage. This increases the intensity of the exercise which in turn also shortens our workout time. In our busy lives what could be better than more time to do the things we love.

Core & Posture

Balance training creates instability which forces you to engage the muscles that promote stability during movement. Core strength and balance work together and increases in one will also increase the other.

Body weight balance training on the Rooboard places an emphasis on muscular symmetry and postural control. By identifying your imbalances and strengthening these weaknesses you will improve your posture and core strength as well as the way your body moves around its centre of gravity.

For athletes this can mean greater power, agility and reaction speeds, for the office worker less lower back pain and repetitive strain injuries and for the more mature person this could mean greater confidence on unstable surfaces and less chance of falling.

By using the Rooboard balance trainer you can perform simple standing or seated exercises or challenging dynamic exercises for sports specific progression. The Rooboard was invented by a surfer for the extreme balance requirements of surfing.

From perfect posture to increased sporting performance the complexity and intensity of your balance exercises is up to you. Regardless of what intensity you train at you will see and feel the results of balance and core training.

Originally designed to make training faster, more effective and portable for surfers who work in the city of London. The Rooboard has evolved into the ultimate fitness and exercise product for proactive and productive lifestyles.

The Rooboard combines balance and wobble board, gym ball, slant board and air cushion training in a single product.

You perform full range of motion exercises to increase balance, stability, fitness, core strength and muscular symmetry.

March 22, 2016

Health

Quick Muscle Hacks For Balance And Stability

Balance Hacks

Maybe your muscular gains have plateaued. Your workouts may have become stale. Or, you could be struggling to find the time to exercise. These are indications you need a muscle hack.

Rooboard’s muscle hacks will shock your muscles and increase your strength and stability gains. It does this by creating instability which forces the stabiliser muscles to engage. This increases the intensity of your exercises and shortens your workout times.

The Rooboard was designed to empower exercise and fitness by enabling you to exercise where you like, when you like. Being able to exercise for fitness, strength and balance last thing at night, first thing in the morning or even at work and complete a full muscle quivering workout in as little as 10 minutes is becoming the norm for many people in today’s busy world. They are also the very things the Rooboard was designed to enable us to do.

Its compact size will fit in your backpack with room for your laptop and your lunch. It was designed by a Londoner to compliment busy lives and provide a disruptive alternative to the gym.

Core Strength

Leg Strength

Upper Body Strength

HIIT

Why Balance?

Balance and stability training will improve our posture, lower back strength, reactions, range of motion and functional strength. It will also improve our sporting performances. For sports like surfing, snowboarding and skating, balance training should be a vital part of every training programme.

The Rooboard balance board has been designed to make balance training fun, affordable and portable. The small size means it can be transported easily. The non-sink design also means it can be used on almost any surface. It can be used for balance, core, HIIT and strength workouts making it the most versatile balance board on the market. View some of the design features here. The Rooboard also has an excellent selection of workouts and exercises for your every need.

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March 20, 2016

Dont Put Your Back Into It Use Your Abdominals

Exercise

Thinking Flexible Working In 2016? Think About Your Posture

Think Posture

Flexible working practices and hot desking may be good for our business but it can be bad for our body. Many sectors are reporting higher levels of sickness caused by hot desking.

Desk heights and office chairs can take time to get accustomed to. Sitting for long periods places a lot of stress on the spine. Fortunately our muscles, particularly the core muscles, will strengthen to support the spine.

Our muscle memory then takes over and most people will work pain free with their postural positioning being maintained unconsciously.

However, hot desking or flexible working can throw our muscle memory off. With our core muscles attuned to our normal or previous office set-up even a small change in desk height, screen height and chair type can cause discomfort, throbbing back or neck pain or even severe muscular injury.

How To Beat The Hot Desk Back Pain Blues

Our posture can say a lot about the health of our muscle functions. Poor posture is usually caused by a lack of core strength or muscular imbalance. This will lead to injuries and back pain and can quite often result in extended leave from work or doing the things we love to do. Slouching and slumping are indications of this lack of core strength. A study found that slouching may even make you feel sad.

Once the preserve of athletes, the benefits of balance and stability training are slowly moving into the mainstream consciousness. This type of training improves postural strength, spinal stability and coordination.

The exercises performed on the Rooboard for balance and stability are also scalable. From seated exercises with very little physical exertion to high intensity interval workouts there is an exercise and routine for every requirement.

The Rooboard is being used by hundreds of people for rehabilitation, sports specific training, fitness and improving functional movement and strength – especially in older users.

Balance and stability training engages the muscles and fibres that we take for granted. These are the muscles that stop us from slouching when seated, that enable us to stay upright when we slip or tread on an unstable surface, the same muscles that also enable us to react unconsciously to a dynamic environment.

By training these muscles we are training our unconscious mind to have faith in our body. To help us to have confidence in our movements and postural strength, regardless of how unstable our office or working environment is.

December 28, 2015

Londoner Carries His Own Micro Gym To Work

Fitness Lifestyle News

Body gone to wreak at 44 – think again and get with Surfgym

Body Gone At 44?

I just performed the first Surfgym balance and stability class using the Rooboard at a private class in London.

At 44 years old you may think I am a little too old to start teaching fitness again. Ten years ago I would have thought the same thing. But I am also fitter, stronger and more mobile than I was ten years ago. How did that happen?

For as long as I remember I have been fit and healthy. I enjoyed playing sports and my upbringing in New Zealand gave me the perfect environment to exercise in.

I competed in triathlons and multi-sports for many years and ran the Auckland marathon. I was a member of team from the London surf club who swam the English Channel.

I have been lean, muscled and somewhere in between depending on my focus at the time. You could say I took my body and fitness seriously – at the time I certainly thought I did.

However, on a cold wet morning just a few days after my 40 birthday I assessed what I needed to do to get my body through the next 40 years, hopefully in good health and hopefully injury free.

I acknowledged a few things:

I would never again reach the cardiovascular heights of my triathlon days. I would not have the time to surf as much. Due to work and career commitments my gym workouts would be limited to three sessions a week and some weeks this would be none. Running on hard surfaces had lead to lots of niggling injuries, I could still run but only once a week and it had to be off road.

So what did I do? I took my training seriously. I forgot about the vanity exercises and focused on good old fashioned functional fitness. Then I experimented with how I could speed up my functional fitness workouts.

From this I invented and launched the Rooboard balance and core board and now I am in the process of launching the Surfgym fitness classes and workouts.

At 44 years old am I putting my feet-up? Definitely not, my fitness journey to true muscular symmetry and perfect balance is just beginning.

Mason Gilmour-Platt

October 21, 2015

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