Paying for a “traditional” gym is expensive and time consuming in terms of driving time and gas; In terms of waiting in line for machine; In terms of monthly dues; And getting jerked around by shady employees! People sign up for gyms with good intentions, but they never go! An hour and a half or even two hours is the typical amount of time you need to drive to the gym, wait for the equipment, do the exercises, and drive home. Not to mention take a shower!
However, with a home gym, it’s always there, ready to use and always open. When it’s there, you’ll use it. Plus, you get all the exercises you’d find at a regular gym and more with a home gym! Now, it’s no secret you’re not in the best shape of your life, but a home gym can change that! And in just 6 short weeks, guaranteed! Just take a look at these specs…
If you are over 30 years old and are not strength training, you are burning up to 700 fewer calories each month! And let’s face it, you’re not getting any younger. But with a home gym, men lost an average of 27.95 pounds of fat in only 6 weeks! These people didn’t workout every day either. They worked out three times a week for only about 20-30 minutes.
So that’s it, it’s up to you now. You’ve seen the benefits a home gym has to offer, even the experimental data! Now it’s your turn to see results for yourself! Make Money Online Now!
1. Participate in Local Parades and Festivals
The key to increasing your business’s visibility is to make sure that anyone and everyone knows about your business. Make it a point to start participating in local parades and other types of city festivals.
Beyond getting publicity and visibility for your gym, the actual creation of a gym-specific parade float can be a fun team-building event for your current members. Once you have found a member that will let you use their heavy-duty truck and flatbed trailer, here are a couple examples of possible parade floats:
2. Hold “No Experience Necessary” Weekend Events in Public Parks
Many people are intimidated by gyms and working out. In order to get people to try working out, you should hold free, open to the public, weekend events in public areas. The workouts you offer don’t need to be very intense. A simple, but sweat-inducing bootcamp will do the trick.
Remember, you are not trying to scare these people away from the gym. On the contrary, your goal is to make them enjoy themselves so much that they choose to become paying members are your gym. It’s all about increasing your gym’s public visibility.
3. Sponsor a Local Sports Team
Another great way to increase your gym’s membership is to sponsor a local sports team. There are two main advantages to this type of marketing effort. The first is that you will get your logo screen-printed on the uniform of the entire team. Athletes, especially bar-league teams, tend to wear their uniforms outside of games, so your logo will get a lot of eye-traffic.
The second benefit of sponsoring a sports team is that your gym name and logo will be placed on all marketing materials for the team, as well as on the “Sponsor’s Board” at all of the team’s games. People who didn’t previously know about your business will now know that your gym is an avid supporter of the local sports team.
The idea of having your very own fitness room is for most people a dream come true. Especially with those who regularly work out at public gyms, the hassles that come with waiting in line for a machine to free up, and then being constrained by the time limit, are simply concerns that could be done without.
There is also the actual cost of using the facilities: the regular gym membership fee, which on average would be about $85, is another burden, especially for those who do not get to work out that often. The busy grind of daily life usually prevents people with gym memberships from actually taking advantage of their memberships, and in the end they watch all those dollars go without even getting anything back.
In the long run, a public gym membership would be most convenient for those who actually work out regularly, and have the patience to do their exercises with people around them, waiting for their turn on the treadmill.
This is the reason why a number of people take the alternative step of actually building their own gym, right in their own home. In the long run, nothing would beat the convenience of being able to work out without actually stepping out of the house. Also, having a home gym takes away the fuss of working out with people: you can have that elliptical bike to yourself for as long as you want.
When it comes to the amount of cash one would dole out, there are certain considerations to be taken. While a home gym does take away the hassle of regular unused gym membership payments, it is replaced by the cost of buying the equipment – something that is definitely not cheap. And just like the gym membership you cancelled for your home gym, all that cash would go to waste unless you make a commitment to use the facilities regularly.
Gym equipment costs between less than $100 to as much as $3000, depending on the equipment. For a decent workout, you would need machines designed for resistance training, and of course, those designed for aerobic exercises. Because the idea of a home gym is to give you the kind of workout with added convenience, a collection of equipment that would generally bring you the same effects as a public gym would be the logical thing to consider.
However, there is another thing that people forget to consider: the needed space for the actual gym.
While there is no problem with merely buying a collapsible treadmill and putting it away in some corner, this alone does not constitute a home gym. For a complete fitness room, one would need exactly that: an entire room. While some people could just empty out a spare room in the house, others would have to actually get an extra room constructed just for their exercise equipment.
With this, one must take into account the actual size needed for the gym. Factors to take into consideration would be the usage, the safety, the aesthetics, the equipment you plan to use, the traffic flow within the house, and the possible expansion options for the future.
A home gym would need as much space as possible in order to adhere to the above requirements.
Also, one might want to break down the actual space needed for each piece of exercise equipment:
? Treadmills usually need an average of 30 square feet.
? Elliptical bikes would need 10 feet.
? For the stair climbers, one would need 10-20 square feet.
? Free weights would need somewhere between 20-50 square feet.
? Rowing machines need 20 square feet.
? For the single-station gyms, one would need about 35 square feet.
? Multi-station gyms would require somewhere from 50 to 200 square feet.
Aside from these, one must also remember to have enough room for you to move freely, without any constrictions or safety hazards.
If space proves to be a problem, one might consider downsizing: opt for the collapsible gym equipment. This solution, however, does not answer for the actual space needed when all the equipment is brought out.
Also, one could consider purchasing a range of compact gym equipment that is now available in the market. Mini exercise bikes and thigh masters are great for space saving, and they definitely cost less than the usual bulky equipment,
But above all else, remember that the space you use for your gym must adhere to the kind of activity you will be doing. The most important thing is for the gym to work for you, and if some adjustments must be made for the sake of a home gym you can be comfortable in, then by all means, make them.
If you operate or manage a gym, you know that there is a lot that goes into making sure that everything runs smoothly and that customers are happy. Maintaining the gym equipment and facilities is the most important aspect of running a gym that does well and that gets and keeps members. One key part of maintaining a gym is keeping it clean. Gym wipes are a great tool to help you to do that.
Why Offer Gym Wipes
Gym wipes are one of the single best ways to maintain your gym equipment in a clean, sanitary and safe matter. Gym wipes allow the patrons who are using the gym equipment to participate in the cleaning process and to keep the equipment clean throughout the day. When you offer gym wipes, instead of sweat, dirt and grime building up on the machines throughout the entire course of a working day at the gym, the equipment is cleaned regularly between every single use. Better yet, it is cleaned regularly between uses without you having to pay to hire someone to clean it. This is a great deal for gym owners who essentially get the patrons to help with the upkeep of the gym ..
Gym wipes not only help keep gym equipment clean, but they also help to keep it safe as well. When a machine that people use regularly gets slick with sweat, it can be dangerous for other people to then use the machine and grab onto the handles since the slippery handles won't provide as good of a grip. Without being able to hold on properly to the handles on the machine, or without being able to sit comfortably on the machines, people may not operate the gym equipment as safely. This could lead to injuries that you become liable for. wipes will help you to avoid this by giving each customer the chance to make sure that the equipment is wiped down and ready to use.
Customer Satisfaction and Gym Wipes
Customers who come to your gym and see gym wipes will know that they get the benefit of having clean and safe equipment. This will help them to feel that they have joined a top quality gym that provides above-average service to customers. With so many gyms available in most areas and with people always looking to try the newest or lowest cost thing, it is a good idea to provide as many benefits and advantages to your customers as you can so you can keep them happy. Gym wipes are a cheap and easy benefit that you can provide.
All in all, the convenience and benefits of gym wipes are hard to beat. With customers easily able to grab a wipe when they need it from a conveniently-located dispenser, cleaning and using the gym equipment becomes easier than ever before. This increases customer satisfaction and helps you to keep business in your gym. Don't hesitate to start taking advantage of these benefits of wipes today so that you can provide a clean, safe environment easily.
In addition to being great places to workout, boxing gyms can also be good places for comradeship. But just like working in an office, there may also be people present who are annoying to be around, and are hard to avoid.
Here are a few personalities you may find and some tips to deal with them.
1. The president of the woman haters’ club. Boxing is still a male-dominated sport, and some women get a less than warm welcome in the gyms. I understand a man who doesn’t want to spar with women, perhaps because they have been raised to not to hit women. But I don’t have much patience for men who think women who don’t belong in boxing. The best way to deal with this type is just to show up regularly at the gym. When they realize they can’t run a woman off with sexist snide comments and jokes, they’ll back off because they’ve got nothing else to run with.
2. The lost puppy. There’s at least one person in the gym that requires a lot of hand holding and encouragement. Unfortunately, some individuals’ neediness could keep others from getting their workout done. Be helpful, be nice, but when the same person starts clinging for dear life, send them over to the coach.
3. The talker. This could be anybody from a former champ who has endless advice for everybody to people who like to declare their political views to everybody within earshot. Just like the lost puppy, the talker can eat up a lot of time that could be better used working out. When the bell rings, cut the conversation and move over to the nearest piece of equipment.
4. The choosy sparring partner. Some people beg the coach to spar, but as soon as the coach matches them up with someone, they change their minds. But they will attempt to talk someone else into sparring with them whom they think is more appropriate. I knew guys who treated the sparring sessions – which are supposed to be opportunities to learn and build up skills – like regular boxing matches. It was important to have a sparring partner they could “win” against. Other fighters in the gym can refuse to spar with those individuals if they notice this behavior. Coaches can refuse to allow these folks to spar unless there is an attitude adjustment.
5. The people who whine. When I see someone like this in the gym, I automatically wonder: why are they here? My favorites are those who show up the first day and give a list of what they will not do in regards to working out. It does not matter if alternatives and moderation’s are offered because the people who complain don’t want to do those, either. Usually the complaints are coming from people who seem to not know what boxing was before they signed up for the gym. Wait them out. Most will drop out after awhile.
Don’t let a few characters ruin your workout.
People you might have heard a lot about OKDERMO product. This is an online shop that sells skincare, skin treatment, and wellness products of different brands. The best thing about this online shop is that it ensures that only high quality and reliable products are sold through this channel and it delivers the products across the globe. This is the reason why people, who need such products, trust this platform.
There are different kinds of skin problems people suffer through. Hyperpigmentation is one of the common ones. OKDERMO has a very good product for the treatment of this issue. Hyde cream for hyperpigmentation is the product that is no less than a blessing for all those who are fed up with hyperpigmentation.
Hydroquinone is basically applied on the skin to lighten all those dark patches formed on the skin. These patches are known with different names like hyperpigmentation, liver spots, melasma, and freckles. There are different causes of these patches like birth control pills, pregnancy or hormonal imbalance.
The purpose of this cream is to block the process which ultimately starts lightening those patches.
Before applying this product on your skin, you shall better go for a skin patch test. Take a small amount of this cream and apply it behind your ear. Leave it for 24 hours. If you see no side effect, then you can start using this product. Make sure the area where you are applying the product for skin test is not infected, scarred or burnt. You may just feel mild irritation or redness but that is okay.
Start applying this cream on the affected area, two times a day. Make sure that you apply this cream only on affected areas. If applied incorrectly then you may experience unwanted and abnormal skin discoloration. It is merely a topical cream and must not be swallowed or applied on your lips. If swallowed, then it can cause serious side effects. In that case, immediately rush to the doctor for emergency help. Try to avoid contact with the eyes. In case it happens accidentally, then quickly splash a lot of freshwater to rinse your eyes. If you feel discomfort in your eyes, then just rush to your doctor.
The application of this cream makes those areas more sensitive to the sun. so try not to expose your skin to the sun or avoid prolonged sun exposure. It means that you will have to avoid tanning both and sunlamps. Try to wear a good quality sunscreen cream or lotion before stepping out in the daytime.
It is important to use this product regularly to get maximum and quick results. Make sure that you fix your time of applying this medicine. In this way, it will show better results and you will not even skip its application.
In case even after using this product, you do not see any positive results or you feel that the condition has even got worst then immediately consult and see a dermatologist.
If you are looking for conventional strength training as well as motion enhancement exercises without having to face the inconvenience of going to a fitness centre, then the G5 Cable Motion Gym System from Life Fitness could be perfect for you. This is a full-feature home exercising system complete with flexible Cable Motion technology for a resourceful conditioning program. As with any other productive piece of gym equipment, it requires simple and routine gym equipment maintenance, preferably from a good service provider. Here are some of the features and positive aspects of the Life Fitness G5 Cable Motion Gym System:
G5 Cable Key Features
Quick Lock cable end connections which will permit effortless changing out of attachments
Three ergonomic handle attachments
Space-saving layout to accommodate compact spaces
Three V-groove pulley zones
Space-efficient design ideal for small places in your home
Measurements when assembled: 89 inches in length x 54 inches in width x 83 inches in height (226 x 137 x 211 cm)
Removable bench extends a continuous variety of inventive functional power exercises.
Cast-iron weight stacks
Heavy-gauge steel tubing with rust protection
Double seam-stitched vinyl upholstered pads
Fibreglass-reinforced nylon pulleys
Limited lifetime warranty on the welds, pulley, frame, and parts, plus a three year warranty on upholstered pads and cables
Additional Positive Aspects of the G5 Cable Motion Gym
This extraordinary Cable Motion technology allows the user to manage his/her entire exercise regimen, with the liberty to engage in the functional motions of particular activities, full-body motions which reinforce your core, or traditional routines. Case in point, the G5 Cable Motion System enables you to imitate the action of a tennis swing, a baseball swing, or a golf swing: this action will strengthen the precise muscles necessary for each individual sport. Additionally, you can perform traditional chest exercises like chest press, pec flies, etc. You can also perform back and shoulder area exercises such as lat pulldowns, lateral raise, shoulder presses, and seated row. Furthermore, you can choose to do bicep and tricep exercises like tricep extension, curl, etc. And let’s not forget leg exercises such as hip abduction, standing leg extension, calf raise, etc. Finally, the G5 offers a multitude of core exercises, such as abdominal crunches with the pulley, oblique twists, and seated ab crunches.
The G5 Cable Motion Gym System allows numerous exercises in a comparatively small area. This exerciser fits in practically any space, with a compacted footprint which manages to offer all the diversity of a packed exercise machine that extends a full-body workout. With some elective extras, you can create even more exercise range without the necessity of extra space. You can have it all in one multi-talented power machine. Also considering that it’s manufactured by Life Fitness–a top supplier of commercial fitness equipment – the G5 is truly built for endurance. Additionally, each machine endures a high-tech robotic welding procedure that provides a resilient configuration that will last continuously. Note that all mechanisms are attached meticulously and carefully.
Whether you’re debating joining a gym, or are experienced, there are certain useless gym exercise machines that deserve your attention. Our society has become machine-driven. Generally, machines save time and produce desired results.
However, correct exercise involves the whole body. Machines aren’t capable of “thinking” holistically.
It will serve your best interests and avert serious injuries to stop depending upon useless gym exercise machines.
A 2008 issue of “Men’s Health” cautions to distrust the elliptical machine because it reflects an inaccurate number of calories burned by about 1/3.
For example: the person, who believes to have worked-off 600 calories, actually burned about 400 calories. This serves to encourage a weight loss plateau, leaving the user puzzled about “why”.
Although this machine is touted to be helpful for people with bad knees, the truth is, when one does intervals on the elliptical machine, it promotes hyper extension of the knee.
However, it is human nature to choose the easy workout. Cheaper and better alternatives that focus on intervals are bike riding, running in place or jumping jacks.
Leg Extension Machine
Frank G. Shellock, Ph.D. studied patients who had dislocated patellas (kneecap) to determine benefits of leg extensions vs.single-leg squats. The study concluded: Patella displacement more prominent when doing leg extensions vs. single-leg squats.
When doing single-leg squats, the femur (thigh bone) rotated underneath the patella, as opposed to rotating on the patella with leg extensions.
If you’re experiencing a burning sensation and/or soreness in knees, consider the single-leg squat instead of using the leg extension machine.
Our humanness comes into play again, believing that “more is better”. When working on a leg extension machine, less is better. Performing them explosively may be at the expense of your knee cartilage.
The abs machine is yet another useless, and potentially dangerous, gym exercise machine. Given, this machine is likely less stressful than sit-ups or crunches if you sustained a previous back injury. The question is – why would one want to do crunches or sit-ups considering the potential of neck and back pain?
Further, continued use poses an injury risk to your spine. For correct stabilization of the spine, one should preserve a straight-line position from hips to shoulders. Plank stabilization exercises and upper body twists will serve the ultimate goal of rock-hard abs, without being detrimental to health.
Pec Fly Machine
Men can get rather vain about their pecs. But, before using the pec fly machine, beware of certain health risks. The machine forces one into a position, which excludes the use of stabilizing muscles surrounding the shoulders. By forcing the shoulder joint into an unnatural position, one may tear their pecs and/or damage the rotator cuff muscles.
Rather than resorting to this gym exercise machine, perform various push-ups or other pushing/pulling exercises in equal amounts. It the person is hunchbacked, they should include more pulling than pushing exercise in the beginning.
Useless Gym Exercise Machines
Useless gym exercise machines perpetuate the eternal myth known as “spot reduction”. Unfortunately, no single exercise will focus on a single muscle or body part. Ab machine exercises won’t rid you of belly fat; thigh machine exercises won’t miraculously manifest sexy legs.
Eat right and include a variety of correct exercises in your regime to keep fit.
Are you looking for total gym exercises? If you have come across this article, then you most likely are. These exercises are great for bodyweight training. They will help you do resistance training exercises that will assist you with your strength training, cardio training and muscle sculpting. Not surprisingly, these exercises are quite popular among bodybuilders and weight training enthusiasts.
There is a wide array of total gym exercises that trainees, regardless of their experience, can adopt and integrate into their training method. Here are a few of these exercises:
1. Around the Worlds. This is one of the best exercises for Total gym. It targets the upper body particularly the back muscles, chest and abdominal muscles. This is also perfect if you would like to do a cardio workout. This will also help you burn fat.
2. Pullovers. Like Around the Worlds, this exercise targets the upper body as well, with emphasis on the chest, triceps, chest and back. If this exercise is done in a fast manner or motion, this can be a really good form of cardio workout as well. To do this exercise, lay flat on your back and then slowly stretch your arms overhead. Pull your arms over your body and down near your hips. Raise your shoulders off the bench and then push your hands towards the floor. Crunch your stomach and then squeeze while it is contracted.
3. Iron Crosses. Basically, this exercise is designed for the chest and the back muscles. This is great for upper body development. It is also used for multi-exercises. Like the abovementioned exercises, this is great for a cardio workout as well.
4. Scare Crows. Like the other Total gym exercises, this particular exercise works the back muscles, but this is only secondary to its main targets the deltoids and traps. It is important to pay attention to your balance when doing this exercise. Sit on your heels with your arms stretched in front of you. You slowly pull your arms straight back in order to allow your shoulder blades to squeeze together.
5. High Pulls. There are many exercises that you can do on this equipment; however, this is the best exercise when it comes to developing your upper back. This primarily targets the upper back muscles and your traps. To do this, simply sit back with your arms stretched out in front of you. You have to make sure that you do this with an overhand grip. Now, you need to pull your elbows up and then move them straight towards your back, just like you would if you are elbowing someone behind you. Pull your elbows upwards at an angle, always towards your head but not straight back.
There are 20 more total gym exercises that you can do. Try to familiarize yourself with all of them for optimum weight training exercise.
One of the many benefits of racquetball is the handiness of playing courts. There appears to be one in every high school gym or some park.
Regrettably, outside weather is occasionally not on your side. Or occasionally, your usual public courts might just be too hot for your playing comforts.
What are your alternatives? A private gym is one great idea if you want to join for the sole aim of having a favorable, year-round access to racquetball courts. Yet, there are some considerations to examine before you join in one.
First, let us look at the disadvantages.
One of the big complaints about private members-only gyms is the price. Some would allow you to enroll at a racquetball-only membership.
The sad part is you will have to spend out a pricey initiation fee that can run up to many hundreds of dollars. This is more than your monthly due which is around $ 10 to $ 40 reckoning on the area where you reside.
This can get tricky. Your gym might simply have a restricted number of courts. During peak business hours, you may have to wait for a vacant court even though you had scheduled your play time earlier.
The briskest times are early morning, early night-time and lunch time. The best times on weekdays are between 8 and 10 am, 1 and 4 pm and after 7 pm Avoid morning hours on weekends. Afternoons or evenings are good.
If your gymnasium has seasonal racquetball leagues and you are not participating, you should have a tough time acquiring a court for the whole season.
Here are the benefits of connecting to a gym.
If your gym does not supply racquetball-only memberships, you will have to buy a full membership. Happily, this grants you admission to an range of fitness families, weights and cardio machines.
They could even have you use their basketball courts, the sauna and the swimming pool. Using these additional facilities will help you enter better shape to play racquetball. Some gyms also offer free child care allowing you and your life-partner to relish your game.
Many gyms have racquetball leagues. If you are new in town, joining the league affords you to meet fellow players and new friends.
These guys are only as adamant as you're in the game and they are more than prepared to share their insights and pointers.
One good thing about exclusive gyms is the quality of the courts C clean, and regularly well-maintained. They are often located indoors to make certain members can play all year round. Since you are paying good money, damages on the floor are rapidly fixed.
Before committing to anything, you can take note of for free, public racquetball courts in your area as well as the popularity of the sports. Check online any facilities that offer discount play and other perks.
As usual, identify your pros and your cons in choosing gyms to play racquetball. If you sign in, ensure you comprehend your gymnasium contract so you get the most for your finances while enjoying your favorite sports.
If you’re into pumping iron in the weight room, or sweatin’ buckets during a CrossFit workout, chances are at some time or another you’ve felt the frustration of a sloppy grip. So what’s the solution? There is a ton of workout gear options but what is the best gym gloves for grip? Let’s first understand what “grip” is and what you can do to improve your grip and get the most from your next workout.
Definition of Grip:
1. It can be a measure of Force. Think of doing a basic Bicep Curl and holding the dumbbell in your hand. The “grip” is the strength or force of your hand and forearm muscles to make a fist and hold that weight. Many exercises can help you increase the strength of these muscle, and ultimately your grip.
2. It can be a description of a Surface. Using that same dumbbell example, if you notice the metal handle of the dumbbell is probably textured. This is to increase friction and the “grip” of the metal against your hand. At it’s most basic level, it is a safety feature designed to keep the weight from slipping out of your hands. Unfortunately it is this precise friction against the skin that causes calluses.
Material: Look for something that’s made from Genuine Leather. It is by far the most durable material for gym gear. Want proof? Look no further than your own gym shoes! People are attracted to spongy rubbery lifting grips because they feel tacky and seem to have a non slip surface. They will tear apart after a couple of uses because the bar or weight is supposed to rotate naturally in your hands, not stick to them.
Construction: You may be more comfortable wearing a full traditional gym glove. These generally have a half finger design and a closure at the wrist. While they are very versatile and popular, if you’ve ever worn them during a sweaty workout, you know that they can get pretty uncomfortable. Another option to full workout gloves are lifting grips. These are usually small pads of material that fit right in the palm of you hands. These serve to protect the pressure points on the palms of your hands where you hold the weight or in the case of body weight exercises, the pressure point on the hand.
At the end of the day, there is no one stop shop so to speak for you to find the best gym gloves for grip. It’s a combination of the strength of your hands and arm muscles, the construction of the gear that you’re using, and the exercises you’re doing.
Many people believe getting fit is impossible. However, the path to fitness doesn't need to be painful or hard. By altering your daily routine in a few ways, you can get fit, have the body and life you have always wanted.
Join an exercise and fitness club to help stay motivated. This will "lock you in", so to speak, and keep you coming back over time. Don't do this if you can motivate yourself to go to the gym on your own. This strategy is meant as a last-ditch effort.
TIP! You should find an exercise routine that keeps you interested. If you choose something you enjoy, you'll be excited to work out.
The frequency of your strength training depends on your personal goals. If you want muscle mass, you should not have more than one strength training session a week. If you work on your strength more frequently, you will get leaner but well-defined muscles.
Walking with good posture is important to make sure you don't injure yourself. Walk as straight as you can and make sure to keep your shoulders back. Bend your elbows at a 90 degree angle. Remember seeing people practice walking with a book on their head … that's the idea! When your left foot is forward, your left arm should be back and vice versa. With each step, allow your heel to hit the ground first then, roll the rest of the foot forward.
Try to take on exercises that you don't like. It's probably that the reason you don't like the exercise, because you are not good at it. When you have been doing a exercise you don't LOVE for a while, it becoming your favorite.
TIP! Walking will help to increase your stamina and is a fantastic workout. Walk using the heel to toe method by walking on your heel first all the way to your toes.
Make sure to wear proper footwear when working out. When you don't wear the proper shoes for your exercise, you run the risk of injuring yourself. Not to mention, your feet will become uncomfortable more quickly and can lead to discouragement during your workouts and a higher chance of leaving the gym early.
Lifting heavier weight with less repetitions is the best way (in my opinion) to increase muscle mass. Bigger muscles do not always come from the person who lifts the most weights. The most successful weight lifters often do multiple repetitions of lighter weight or heavier weight with less repetitions. Find which one works for you and keep it moving!
To achieve the best workout, choose clothes that feel comfortable to wear. At some gyms you may find are more like fashion shows than a place to exercise, and you may feel pressure to dress accordingly. You should only wear clothes you can comfortably move in and do exercises without embarrassment. You need to be focused on your workouts, not what the latest fashion styles in the gym are.
TIP! Exercising can be hard when you have a very busy schedule. Make your workouts into two sessions.
Fitness has many physical and mental benefits. Doing regular exercise has been shown to improve mental health, as well. A good workout session releases endorphins, a source of natural euphoria. You also increase your mood and confidence when you work out. So in a sense, you are just a few workouts away from happiness.
Make sure to schedule exercise into your day around the meals that you eat. When you are on-the-go, it is tempting to just grab whatever unhealthy foods are convenient. If you come up with a schedule, you will make healthy snacks and meals, and make sure you get to your workouts. I tend to think that I don't get to "indulge" in high carbs unless I've earned it … doing some type of exercise or movement.
While nothing comes easily, know that working hard will certainly pay off in the end. As you reach your fitness goals, not only will your looks begin to improve, but your physical health and well-being will benefit as well. Getting fit is a great way to live life to its fullest and helps you accomplish tasks more easily.
A Marcy home gym ranks as one of the top choices for home gym equipment among many weight lifters and fitness buffs. For reliability, ease of use and value for money, Marcy home gyms have it all. To see what this favorite home gym brand has to offer, here is a sneak peek at some of its popular machines:
For a Marcy home gym equipment that offers all-in-one features, the Marcy Powerstation is a great choice. The equipment itself is made with heavy steel, so you are assured of power and stability that can last you for years. The grips are made from basic foam, but they are comfortable enough to assure a continuous home gym workout.
The Marcy Home Gym Powerstation is best for building the upper body and can work your arms, chest, back, shoulders and arms effectively. The abs can also be targeted using 5 different positions. This is a terrific home gym system that is easy to assemble and use.
Marcy Multi-Station MWM 1800
This Marcy home gym equipment features two weight stacks of 100 lbs. each, perfect for buddy home workouts. The abdominal strap, lat bar and straight bar are included in the basic equipment. For serious weight lifters, the weight stack can be purchased separately.
The Marcy MWM 1800 includes a free chart featuring the pin placements for the weight amounts of every exercise your perform. This helps you plan your workout progress as you go along. The Marcy Home Gym MWM 1800 works smoothly and offers value for its price. It’s easy to use, although assembly might take a while. It’s also a bit bulky, so make sure you have enough space in your home.
Marcy Personal Multi-Gym MWM 900
Beginner fitness fans will love this machine. For value and features, the Marcy Home Gym MWM 900 offers a lot of challenge to work out different muscle groups and keep the body toned and strong. Comfort is also high on the list of the manufacturers when this home gym was built and the hardware are top quality.
The arm press doubles as a chest press and you can also work out your pecs without changing or shifting anything. All the other parts such as the pulley stations, the lateral bar and the straight bar offer a lot in terms of exercise variety. There is no reason for you to be bored when using a Marcy home gym machine.
The rollers are padded for extra protection and the back and lumbar areas are supported with contoured pads, so there’s no need to worry about straining your body during a good workout. The Marcy MWM 900 is pretty quiet and the smooth operation is tops on the list of many gym users.
Marcy Personal Multi-Gym MWM Premier
If you want a more challenging workout, the Marcy Home Gym MWM Premier offers a tougher challenge. The basic equipment includes a 150-lb weight stack made of cast iron that can push your muscles to build strength and definition. Once you’ve begun to progress, you have the option of getting another 50-lb. weight stack for a heavier workout.
The pectoral contractor and preacher curl are fully adjustable and the handles rotate, allowing you to go through different motions without having to change your grip. Like the MWM 900, the arm and chest press lets you shift your focus without having to move or get up from your seat.
Comfort is also addressed by this home gym machine – the seats are padded, the back is contoured for a snug fit and provides lumbar support. There are also a wide range of exercises you can perform and the quiet action ensures that you get to focus on your tasks perfectly.
Marcy MWM 1600
The Marcy MWM 1600 home gym lets you shift and play with the resistance to create thirty different settings for better, tougher training. This is via the power booster system that features three positions.
Once you’ve fully mastered the motions, you will find at least 20 different exercises for strength training, enough to keep you challenged and interested. All the muscle groups are addressed by this home gym equipment and the parts are constructed in such a way to be ergonomically effective, so the only aches you’ll worry about is the feel of your muscles growing.
The Marcy Home Gym MWM 1600 is bigger than the MWM 900 so floor space is an issue. If you do have the room for it, though, the MWM 1600 is a machine that can offer you total body workout and the best results.
When picking a gym there are several factors you should consider.
1. Location – if the gym is miles away from your home/work then the chances are you will be less likely to visit if it involves a lot of effort to get there.
2. Facilities – does the gym have everything you want? Is there a selection of free weights, fixed weights, and cardio machines? Does the equipment look clean and well maintained?
3. Cost – look at the membership options available. Will you be tied to paying a lengthy subscription? Do you have to pay a cancellation fee if you decide the gym isn’t the right one for you? Do you have to pay more to visit during peak hours?
4. Clientele – are the gym users people like you? For example if you are trying to lose some weight and everyone in the gym looks like a fitness model that may demotivate you if you are not happy with your appearance.
Once you have selected a gym which you think meets your criteria ask for a trial session before committing to buying a membership.
Pick a goal
Once you have selected a gym then it is important to pick a realistic fitness goal. Do you want to gain 5kg of muscle in a year?…lose some excess pounds from your waist?….improve your strength?…improve your cardio-vascular performance?
It is important that you select a goal and stick to it! If you find going to the gym a chore you need something to motivate you to go. If you pick a realistic goal then there is far more motivation to go and sweat it out on the treadmill or bust your gut lifting some weights. If motivation is a problem then it can sometimes be helpful to get a gym buddy. If you often go to the gym with someone who has similar fitness goals, research has actually shown that you are more likely to make progress in the gym if you have a gym buddy. The “shaming effect” can also be a feature when you have a buddy. It is harder to cancel a proposed visit to the gym if you have arranged to meet someone there and secondly if there is a level of healthy competition then it can also act as a driving force.
Pick a programme
Once you have selected a goal then pick a programme. Remember the “6 Ps” – Proper Planning Prevents P*ss Poor Performance! If you have a structured programme that has been created with your specific goals in mind then you more likely to achieve success in your quest to lose fat, build muscle, get stronger etc compared to just turning up at the gym with no plan in mind. If you take a programme to the gym and keep a note of your weights/reps then you can track your progress over time. On FoodForFitness.co.uk we have created a great range of workout programmes which are guaranteed to help you achieve your fitness goals in the gym.
You may or may not have heard of parrot play gyms, but in case you don't know they are a climbing apparatus constructed in such a way that parrots can climb and play on to keep them exercise and interested. These set ups allow them to use their natural physical behaviors outside the confines of their cage.
In the wild parrots tend to spend a lot of time perched on trees and playfully jumping from branch to branch, rather than flying around and this is why the use of a play gym is so beneficial to a parrot.
Why your pet parrot needs this piece of equipment
Every parrot whether large or small requires a something to climb on and have fun with at some point of time. They're happy with their cages and swings while they're very young, but as they grow older, their urge to hop and play in places outside their cages becomes apparent. Parrot play gyms are suitable for having outside the cage and essential for the healthy all round growth of all kinds of parrots.
Good play gyms let parrots enjoy a fair amount of freedom outside their cages. They're the perfect solution to the problem of keeping parrots occupied when they're out of their cages. A well equipped gym ensures that your parrot doesn't try to fly out of the window as soon as you open his cage. This is because all your parrot ever wants from the outdoors is already right there in front of him.
The best parrot play gyms:
– Come with various toys and perches to suite the size of your particular parrot pet
– Are made of washable wood with no varnish or stain
– Are resistant to chewing or have chew toys on them
– Are designed with interesting styles to keep your parrot well occupied
– Have safe layouts to reduce risk of injury
What you need to know
This equipment should be bought to suit the size of the parrot that will eventually use it. For example, if you have a Parakeet and a Macaw, there is no way that a single parrot play gym will suit both of them. Macaws require larger and sturdier play gyms, with a larger diameter of perch and they also need something available for them to chew on because they tend to chew a lot and forcefully at that.
Smaller parakeets on the other hand will find themselves at ease on much smaller equipment with toys and perches that are suitable to their size. A parakeet would find it very difficult to hold on to a perch that is the right size for a Macaw. Therefore, the size of your parrot donates the size of the play gym that you should buy for your parrot.
It makes sense to never screw the gym on to the floor. Play gyms tend to get messed up over time and it's easier to clean them when they're not fixed tight to the floor. It is best to set it in a solid square of timber as a base.
If you manage to find a play gym that suits your parrot and has all the above attributes, you can rest assured that your parrot will be kept happy climbing and swinging on its apparatus.
Are you in confusion whether to join a Health Club or buy a Home Gym? Both these options come with their own shares of advantages and disadvantages. A Health Club provides its members get access to a wide selection of exercise equipment that makes it easier to get a full-body workout using all the latest equipment. Moreover, you do your exercises without getting bored because you will be working out with other physical fitness enthusiasts.
There are personal trainers at these gyms who can guide you on the right way to use the equipment, which is quite helpful, especially for the newly joined enthusiasts. However, the cost of memberships at these Health Clubs could be a deterring factor, given the continued rise in membership fees. Many gyms require its members to get their membership for a minimum of one year that becomes a financial burden in itself. For some people, paying the high cost of membership is simply an impossibility to afford.
Another reason for people not joining a Health Club is the fact that is spite of the high motivation existing in the beginning, the interest may keep on going down and going to the gym itself becomes a difficult proposition. People start coming up with excuses for not going to the gym like the faraway location of the Health Club or time constraint that is stopping them from attending the gym regularly. These Health Clubs also tend to be frequented by people at around the same time daily, mostly in the morning or evening hours. This could lead to crowding of the gym with difficulty in getting access to equipment or finding parking space for your car.
Advantages of Home Gyms
One of the best reasons for having a home gym is the possibility of exercising whenever you feel like doing it and not according to the working time of Health Clubs. You can also play your choice of songs and music and listen to it as loudly as you prefer. However, the downside of exercising at your own place is loneliness that you feel at times because the camaraderie that a health club offers is missing at your own gym. But for some, the mere thought of showing their bodies while exercising is simply a no-no and instead, they would love the privacy of the home gym. Moreover, many people find it a squeamish experience of getting a whiff of a stranger’s body odor.
Although the initial cost of investment for having a home gym is quite a huge sum, it will be far less when compared to the total money that is spent in gym membership over time. Another benefit of having your home gym is that they exist at your home and that makes it easier to fit your workouts into your daily schedule. In addition, when the weather is bad, you can keep doing your exercise at your home gym. For people in rural areas, home gyms are the best choice because of the non-availability of health clubs nearby.
Disadvantages of Home Gyms
There are certain disadvantages to having your home gym. Many people, while exercising at their own gym find their everyday life coming in the way while working out. This distraction is not there when exercising at a health club as you do your physical exercises along with others. Working out at a health club is quite motivating as well, as the area is filled with people who are also there to get good body workouts.
Another reason that makes the home gym a prohibitive idea is that a lot of space is taken up by the equipment. For those having tight living space would find it difficult to have all the required equipment in place.
Choosing Between a Home Gym and a Health Club
It is seen that those having home gyms sticks to their fitness regime longer and are likely to achieve their fitness goals earlier than those having gym memberships. However, there are people who prefer to own a gym and also keep a gym membership, so that they can get the best experience of both the worlds by mixing things.
Why You Should Forget The Gym For Elite Fitness
These are Four Crucial Tips that apply whether you are a seasoned rider or a beginner, whether you are a top triathlete or a new Cyclist contemplating some testing sportives. We have learned our training methods through many hours and days riding with some of the world’s top riders. Here is a brief summary of the points that we feel really matter.
It’s important to keep a training and eating diary, for every day’s activity and calorie consumption. You can think of these four new tips as golden rules – and if you try to just break ONLY one rule per week, then you WILL become a fitter cyclist. Just one rule though. If some rules seem too simple for you that’s fine – just keep a mental note of the rules that work for you.
1. Forget the gym
Seriously, unless you want to be a pure track sprinter, there is hardly any need to bulk up with weight training. And any other form of light gym work or cross training can become boring, irrelevant for your attempt at Elite Cycling Fitness, or downright harmful if you fail to warm up and stretch correctly. It can be even worse if you go intermittently, that’s less than twice a week. There really is only one substitute for extra kilometres out on your bike. And that’s time spent on your home indoor bike trainer or cross-training apparatus. Otherwise a good course of yoga is recommended, to allow you to improve your stretching and relaxation abilities. But what about improving road sprinting power? There are many other road-based options for training to sprint well * see our advice on Sprint Interval Training.
2. Keep high pedalling cadence on low gears
This is so important for your long-term endurance. But also on every training ride. Low gears and high cadence will mean you fatigue more slowly and can dance up hills out of the saddle, even at the end of a two or three hour ride. This should be on ratios of around 42 x 15 or 43 x 16 for flat tempo riding.
3. Save the big chain ring for competition and interval sprint training
We never recommend much training in big gears. It can quickly cause knee problems and muscle strain. You should always be able to retain a high cadence and feel a supple “suplesse” pedaling action while training. Then, when you are racing and need to maintain that cadence but on higher gears, your legs will be more attuned. The exception is interval training – a great 40 minutes of intervals, sprinting (on quite roads with no side entrances) for trees, 250-350m ahead, in a gear of 53 x 14 or 52 x 15, will build the speed that you would need for criterium racing. Do this every two minutes with easy soft-pedaling in between. Use sharp corners to get your legs used to the pain of jumping hard from a low speed. This is one of several forms of training we will share with you on the site, to make you a better road sprinter.
4. Take ALL your body’s signals VERY Seriously
As a serious cyclist you are pushing your body. Regularly you are pushing your heart and lungs and legs into areas of fatigue that normally improve your fitness, but sometimes cause levels of strain or fatigue that you should heed and respect. Overtrain and your body will pay you back. Don’t stretch and warm up properly before interval training and you can easily pull a muscle. Check your waking, morning pulse and recognise when it is higher than average. Then make that day a rest day. Respond to aching knees or strains by immediately checking your riding position with an experienced coach; plus remember to check the alignment of your pedal cleats and riding shoes. If you regularly suffer chronic lower back pain, learn the relevant yoga stretches, for before and after your rides. In training, spend more time riding out of the saddle and lower your gears. But see your doctor, chiropractor and sports physiotherapist * and deal with the causes rather than the symptoms.
Also try to get at least 30 minutes of massage therapy when your muscles are sore, to improve blood flow to the sore muscle tissue and release micro-adhesions associated with muscle repair. This can be a painful technique to reduce soreness. Ask your senior teammates or doctor to recommend a good sports physiotherapist. Make sure you get at least eight to 10 hours of sleep to help with muscle recovery. Muscles that have been adequately repaired will not be sore. The body repairs itself at night and important hormones are triggered to signal repair to muscle tissue. Failing to get …