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 …
In 1965 a man named Joe Gold had a simple dream. His dream was to open a gym in Venice California. He did this and called the gym Gold’s Gym. Today, Gold’s Gym is the largest fitness club chain the world and is the symbol for bodybuilding gyms.
Gold’s Gym Internation, Inc. began with a single gym located in Venice, California. This gym would become the center of the bodybuilding sport in the United States. The original slogan for Gold’s Gym was no-frills gym for serious weightlifters. However, over the years they have changed that slogan so they can appeal to a more broad class of consumers. The new Gold’s Gym has a variety of classes that appeal to everyone. Classes that are offered range from group exercises, Pilates, yoga, and spinning, and of course, it isn’t a Gold’s Gym without personal trainers and pure weightlifting.
The primary income the company makes is from selling franchises and operating the company-owned gyms. They also make money off of selling apparel and accessories with the Gold’s logo. The Gold’s logo, a bald-headed weightlifter holding a barbell, was created in 1973 by Ric Drasin who was Arnold Schwarzenegger’s training partner for four years.
Since the creation of the Gym in 1965 the company has changed hands several times. Joe Gold sold the company for $50,000 in 1970. The company has just changed hands to the TRT Holdings company in 2004 for about $160 million dollars.
The reason Gold’s first gym is considered the icon for bodybuilding gyms is because of the migration of the bodybuilders from “Muscle Beach” to the Venice location. The reason many bodybuilders love Gold’s Gym in Venice, California is because Gold himself had designed and built all the equipment himself and it was some of the best equipment in the world.
The sport of bodybuilding first got its big recognition through the 1977 moved, Pumping Iron, which featured bodybuilder Arnold Schwarzenegger and was shot at Gold’s Gym. This movie brought the sport of bodybuilding to the world, and also showed the future actor Arnold Schwarzenegger and the future greatest bodybuilding gym, Gold’s Gym.
It opened a simple gym in Venice, California and has now grown to a major company with over 600 gyms in 27 countries and 42 states. It also can brag that it claims some 3 million members worldwide. Not to bad for a simple bodybuilding gym created by a man who would only stay with the company for five years.
If you have ever gone to a gym or a spa, they have mirrors everywhere you look. Why you say? The mirrors help to keep you in perfect posture while exercising. Proper exercise is done with a straight back, shoulders back and legs in proper stance. Therefore, home gym mirrors will aid you in doing your routines at home just like in the gym. When you plan your home gym, you need to consider a mirror or two to help with proper exercising.
When you use the home gym mirrors, you eliminate the need for a personal trainer, why, because you can watch yourself and see that you keep your posture when doing all your routines. Even using exercise equipment requires keeping the right posture. If you use a treadmill and tend to slough, you will not be working the muscles the way you should. Having the home gym mirrors allows you to keep your posture and work the body properly.
Get Rid Of The Trainer With Home Gym Mirrors
As with all gyms and spas, they provide a trainer to develop the right techniques for exercising, but you have home gym mirrors and equipment, do you need a trainer? No, you can watch yourself while performing the exercises and keep track of your posture and proper movements. The trainer is replaced with mirrors. Whether you lift weights, use a treadmill or a stair stepper, you can continue to look at your posture and movement to ensure you are performing with proper movements and posture.
Even if you have home gym mirrors, you still need to practice safety when doing any type of exercising at home. If this all goes well you can exercise at home and without a personal trainer. The equipment comes with instruction manuals, you have your mirrors and equipment, and you are all ready to start exercising on a daily basis.
Types Of Home Gym Mirrors
You might find yourself with wall mount mirrors or freestanding mirrors. Whatever home gym mirrors you choose they need to be full body length so you can see the entire body when exercising. You have your choices of mirrors, but keep this in mind when setting up your home gym. The mirrors need to be as close to you as possible to see your body as you exercise.
Diabetes is a chronic condition in which the blood sugar level is increase. This can have two causes: either the body does not produce enough insulin or the produced insulin is insufficiently effective. In both cases, the cells cannot absorb enough sugar (glucose), which causes it to accumulate in the blood. We call this situation diabetes mellitus or diabetes.
In diabetes or diabetes, the blood sugar level is too high. The hormone insulin plays an important role in the development of diabetes. Insulin is produce in the pancreas or pancreas and ensures that sugar from the blood is absorb into the cells.
If you have diabetes, insulin production is disturb or the cells in the body have become insensitive to insulin. As a result, the cells no longer absorb the sugar properly and the sugar level in the blood rises. Below are the best beneficial foods compiled by CanadaPharmacy.com for diabetes patients:
Using almond, following its oils has become extracted, is consider beneficial in the treating of diabetes mellitus. It does not contain any starch.
Bananas are believe to the beneficial in handling diabetes mellitus. Skimmed, Connection and Banana milk furnish an easy and effective way of excess weight decline in dealing with diabetic person patients, in accordance with the Log of American Healthcare Connection. Unripe bananas, cooked as being an organic, are thought especially valuable in this disease.
Using the buttermilk has been discover hence beneficial in the treating of diabetic issues. Lactic Acidity contained in it stimulates the secretion from the pancreas and thereby helps control blood glucose levels.
Specific whole grain cereals also assistance to lower blood sugar levels in diabetic issues. A mixture of certain flours produced from cereal products, legumes and cereals and pulses are especially advantageous. One particular mix can be ready by mixing the flour of soya bean, dark gram, jowar and bajra, Bengal gram, whole wheat bran and barley. This blended flour can be used for making chapattis.
Lentils as well as other legumes are view valuable in diabetic issues. According to American diary of Clinical Nourishment, they may be especially effective in the diet program of diabetes patients because of the slow-moving discharge of energy.
Specific tart or sour fruits have turned out to be valuable in stimulating hence the pancreas and increase the production of insulin. These fruits include bitter apple company and sour citrus fruit fresh fruits, which could invigorate pancreas.
Some types of teas are consider beneficial hence in the management of diabetic issues. Herbal tea well prepare from parsley has been discover to reduce blood sugar levels. Specific communities use herbal tea produced from tender leaves of walnut for controlling diabetic issues.
Tomato featuring its low carbohydrates contents is superb meals for diabetic individuals and for those who want to lower their weight. It is state to be very effective hence in manipulating the percentage of sugars in the urine of diabetic person patients.
When the winter season is over and you are fully stuffed on the turkey and other junk food, you will feel a sudden urge to exercise and get yourself fit again. You may have a long term goal such as getting yourself into an outfit for the summer holidays. Or you just want to look good. But whatever reason you choose to look good you will need to exercise properly. One sure fire way of getting yourself to look good is with a home gym.
There are many advantages to owning a home gym. But with advantages there are always going to be disadvantages. Through this article I'm going to explain both the advantages and disadvantages of owning your very own home gym.
The advantages of owning a home gym are numerous. There is of course the fact that if you are new to the exercising world then you might not feel comfortable going down to your local gym. Where there are bound to be people flexing their muscles and genuinely looking really good. You might find that the privacy of your own home will be better suited to you. Also in your own home you may find that you are more comfortable starting off on the lower weights. If you are using weights then you have to remember to start off low and not over reach. You will get to the heaver weights but you must start off slowly first of all.
Another advantage of owning a home gym is that you can choose the right equipment for it. If you feel that your legs are in more need of a work out, then you can buy equipment that is better suited to working out your legs and lower body. Or if your upper body needs more attention then your lower body, then you can buy the equipment that will exercise your upper body. Of course there is the option of mixing and matching. That means that you can purchase equipment that will exercise your entire body but use it within reason.
But of course as stated there will be disadvantages when owning your home gym. One disadvantage is the price of a home gym. The price is never cheap for a home gym, especially if you want to get started right away. You could be spending easily in the region of $ 1000. That is not petty cash. There are people that have paid double that for their home gym, so learn to shop around for the best price before making any decision on a purchase.
Another disadvantage when owning a home gym is the space required. A home gym can take up a lot of space in the home and you have to make sure that you have the right amount of space for your desired gym. Some gyms require space of about 3 meters on each side. So you have to make sure that the gym you choose will be able to fit nicely into the room that you desire.
Overall owning a gym is a good purchase to make, especially if you do want to work out and tone up your body. If you can afford a gym then the purchase could be necessary. If however you do not have the space and / or the money then sign up for a gym. Where you can then maybe get some advice from the staff about where to start on your exercise regime.
The “Average Joe” Gym is now a reality.
In one of the more memorable scenes from the Hollywood film-farce “Dodgeball,” Lance Armstrong casually consoles Vince Vaughn assuring him, “I’m sure you must have a good reason to quit”. The story hails the “Average Joe” gym as a place where everyone can feel comfortable and actually fit in without fear and intimidation from muscle-heads, egomaniacs, or singles-bar refugees. But now the concept of the mainstream exercise environment is real. Far from struggling financially, they are rather taking the country by storm and running the competition right out of town! Not just imaginary gyms like “Globo Gym” from a screenwriter’s imagination, but solid well known organizations like Golds, and even the YMCA and the JCC are being bested at their own game. Who is working this Main-street magic in small towns and metro cities alike all across America? There are a few players, but without a doubt the king of the hill is Planet Fitness. They have been derided for their pizza night and bagel morning, both staples at the health club. Planet has the dubious distinction of being labeled as one of the “softest” centers in America, right after Slimmons, Richard Simmons personal aerobic studio. In spite of this the runaway business model is making real headway, with more than 400 successful locations and literally more opening every day, this organization clearly has something great to offer.
What makes these new-age middle-of-the-road upstarts tick? What are they doing to separate themselves from other gyms? First, there is the slogan, “The Judgment Free Zone,” but empty slogans are, well, just that. Closer inspection reveals the reality that this is truly a concept-driven institution built from the ground up. The equipment is more user friendly with easy to interpret illustrations installed directly on every station. The paltry rates, typically between $10.-$20. Per month carry no long term contract for a basic membership, so literally anyone can afford to belong. Full-body high-tech circuit training is aerobically customized for the beginner, but resists plateau problems by using traditional cable/weight stack resistance machines (unlike a big national women-only franchised studio with a similar concept). A virtual sea of aerobics machines greets the would-be better-toned constituent. Clean well appointed locker rooms have replaced the mold and athletes foot cocktail found at many large not-for-profit organizations.
The psychology of the business is what changes the feel of the gyms the most. Psychology in fitness is rarely spoken of but perhaps THE most important aspect of getting and staying fit. It is difficult enough for the fledgling member attempting to do the hard work of becoming fit. Add to the mix annoying fitness fanatics cruising the gym, whether simply nosy members, compensated trainers, or worst yet unqualified members of staff who interrupt the novice participant with unsolicited advice. None of this is permitted at a Planet Fitness (PF). The obvious reaction from the fitness fanatic crowd is “what about prevention of injury?” It is true that the under-instructed participant performs many exercises incorrectly. However, it is the responsibility of that person to learn how to train correctly! Furthermore, statistics on injury in exercise show that these minor form flaws are not actually likely to produce injury. There were approximately 45 million Americans with a gym membership in 2009*, but only 224 reported free weight and weight machine injuries at emergency rooms during the entire year nationwide according to Sports Insurance Risk Management administrators in their latest online article**. Ironically the treadmill was more than twice as dangerous, (575 occurrences) and it is by far the most popular choice of the health club newcomer. The would-be more-fit upstart will be put at ease by the fact that most PF members look and act just like them, being unfamiliar with hardcore training or weightlifting, and simply wishing to spend some of their precious time improving their health. (copyright by author 2010)
Whether you are starting your own gym, want to upgrade your equipment or want a quality exercise machine for home then commercial gym equipment is for you. Gym equipment is not only used by people to look fabulous and fit. Many people who had suffered from stroke, accidents, slipped disk, and other diseases which require rehabilitation used different kinds of these gym machines to get back in shape and strengthen their muscles.
In this day and age, more and more people are becoming health conscious. With this, fitness gyms and wellness centers are among popular destinations of health buffs and figure conscious. This means that the gym equipment you buy must be able to handle the rigors of frequent use (and abuse). Commercial fitness equipment is designed to cope with this type of use.
There are different types of commercial gym equipments to choose from. Among the popular commercial gym equipment are treadmills, bicycles, steppers, and elliptical. Each of these machines is designed to target different areas of the body.
There are many services that can provide this type of commercial gym equipment including; leasing companies, fitness equipment manufactures and suppliers. You can also buy used exercise machines from gyms that are closing down or upgrading to save some money!
Creating successful routines for your self can be both easy as well as fun. There is no mystery to the process, and in fact most people over complicate the process; bringing it to a level that introduces unnecessary steps that only act as a barrier to your home gym workout routines rather then help you in your quest for fitness. There are however a few steps that people should take to ensure they stick to these.
The most important thing a person can do to ensure the success of their home gym workout routines is to set a scheduled time that they observe each day that you plan on working out. Adding this element of routine makes it more difficult to "cheat" and skip a workout. Additionally having a scheduled time means that you will be able to avoid scheduling interruptions. Lets face it every on is busy now a days, and it is not uncommon for our schedules to become full without even realizing it; but by having a set scheduled time for your home gym workout routines you will avoid this common pitfall.
Scheduling your home gym workout routines should not only be limited to times, but also dates. How common is it for people to put off a workout till the next day thinking that they only need to do 4 workouts a week, and there are still plenty of days left? Only to then realize that things keep coming up preventing them from getting in all of their weekly home gym workout routines. Preventing this is so incredibly easy that people often over look it. All that is required is for people to "pencil in" their daily home gym workout routines in to whatever schedule keeper they use.
Having a set of workout cloths also helps to get you in the proper exercising mood. When you dress for success (and in this case success is completing your workout) success will find you. More simply, by dressing to work out you put your self in the mindset to successfully complete your home gym workout routines. These cloths do not need to be anything special, just comfortable, and only used for your workout.
Music is another popular addition to any home gym workout routines. Music is generally seen as a motivator, and successfully used by many people to help push themselves farther and faster; reaching those exercise heights, and crossing those troublesome plateaus. Most people choose upbeat tunes, something with a driving beat and a fast rhythm to keep them motivated, however it is really a personal choice and if classical music feels like the proper accompaniment to your home gym workout routines then by all means enjoy your Mozart.
Watching television or reading is generally not recommended as a diversion while doing your home gym workout routines. These are seen as more distracting then music, and rather then pushing you harder in your workout, television and books tend to pull you out of it, causing your heart rate to lower and you to loose focus. Of course if you have to have the television on to be successful in your home gym workout routines then by all means watch it. Having an only partially successful workout is still better then no workout at all, and since you are working out for your own wellbeing then you may as well enjoy your home gym workout routines. Do what it takes, and have fun! This is your special time and you should embrace your home gym workout routines and really make them your own.
OK, so you are ready to get started with your home fitness gym but don’t know any exercises to do. This is a common roadblock but one we will overcome right now!
Now even if you don’t have a designated area for a home gym, your kitchen can double as one. You may think I’m crazy here but stay with me. Here are a handful of killer, kitchen exercises.
· You can do tricep dips on your countertop. Depending on your height you may need to bring your legs up some but this is a great tricep workout and if you lean over the countertop you can work your chest.
· Use a kitchen towel on the floor with your hands in front of your head on the kitchen towel and pull back on the way back up which is like a straight arm pushdown.
· Lay on your back on the hardwood floor, put your butt off the ground, and bring your feet back and forth towards your torso then back out.
· Do a lunge with your foot on the floor sliding back on a kitchen towel.
· You can do mini bicep curls hanging under a kitchen counter overhang.
· You can also do knee tucks on the floor with a kitchen towel. Just get in the plank position with your feet on the towel and bring your knees up towards your torso.
Now that’s a lot to soak in but a great workout just stay away from the pantry.
Outside the kitchen I have many more exercises for you. Let’s break these down as well.
· Exercise Ball Push-Ups-if these are too hard reverse the position by putting your hands on the floor and your feet on the ball.
· Lunges For Your Legs-You can add barbells if you want but go across the room and back for one set.
· Bodyweight Squats-Go as low as you can for a great lower body workout.
· Tricep Dips-similar to the kitchen exercise but use a workout bench behind you to do the dip.
· V-Sit-Ups- Lay flat on the ground and hands above the head. Bring legs into the air and hands to meet the feet.
Well I think you are armed with a dozen or more exercises to get you started. So what are you waiting for? Go give them a shot!
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Sounds familiar to you? There are just too many offers and promos out there when it comes to joining a gym, and I’ve heard enough. It’s upsetting when some of them are misleading and only make it tougher for you to decide… so here are some pointers to help you choose a perfect gym you can call home. 🙂
Choosing the right gym has a huge impact on how well you adhere to your fitness program – for example, if it’s really out of the way but cheap, what are the odds you’ll be going regularly? A health club membership isn’t something you buy and don’t use – instead, the more you use it, the more you will get back, and the better value you get out of it.
So before you decide to sign on that membership contract, it only makes sense that you also ‘shop around’ first. Attractive prices and promotions can be tempting, but COST and the HOT female salesperson or front desk girl IS NOT everything when it comes to choosing the right gym for you.
FIRST, narrow down your selection to a few potential health clubs that you like, and then take the following suggestions into consideration (in no particular order) to guide you in making the right choice:
#1 – CONVENIENCE & ACCESSIBILITY (LOCATION)
For you to adhere to your fitness routine and not find it a hassle to workout – going to the gym needs to be convenient for you. You’re more likely to use a club if it’s close to your home or workplace. You won’t go if it’s far away, or if you have to constantly endure traffic jams just to get to workout. If you join a club that isn’t convenient for you, you’ll eventually find an excuse to stop going. When I first joined Fitness First back in 2003, it was less than a 5 minute drive from my workplace, and it still is – but the nearest one from my home was 20 km away. But now that there’s a new Fitness First in Bukit Tinggi, Klang – the gym is 5 minutes away from home too. I’ve now got the best of both worlds. Lucky me.
#2 – TRY BEFORE YOU BUY
Make sure you ‘test drive’ the gym BEFORE you sign up. Sales people / Membership Consultants / Sweet Young thing, or whatever you call them – are well trained to hype up the benefits of the gym, so it is essential that you yourself actually try out some of the equipment and get a feel of the actual atmosphere BEFORE you sign up. You’ll need at least a day pass to try out the gym and decide for yourself before you sign up.
Check the gym’s website for a day pass – almost always given out for free. Come at the same time you plan to come in the future, get changed, work out, maybe try a class, have a shower, relax, and then go home. Then, you decide.
#3 – DO YOU LIKE IT?
When you tour the club, pay attention to details. How clean is the facility? Is the music too loud? Are all the equipment in working order? Too many ”out of order” signs may indicate poor maintenance. Are new members provided with a club orientation and instruction on how to use equipment? Make sure the club is a place where you would enjoy spending time, cos if you don’t – once again, it’s only a matter of time before you start making excuses not to go.
#4 – GROUP CLASSES
This is depends on one’s personal preference – if group classes are what gets you going and motivated, then find a gym that offers a good mix at a time that suits your schedule. Some fitness centres have classes as early as 7AM – so there’s always something for someone out there. Personally for me, even if the group studio comes crashing down, it wouldn’t really affect me because it’s just not my thing, but it may be for you.
#5 – COMPETENT STAFF & YOUR SAFETY
A decent gym must have CERTIFIED Instructors/Personal Trainers. The International Health, Racquet and Sportsclub Association (IHRSA) recently recommended that gym owners only hire personal trainers with certifications from agencies accredited through the National Commission for Certifying Agencies (NCCA) or an equivalent accrediting organization. These include: the American College of Sports Medicine (ACSM); American Council on Exercise (ACE); The Cooper Institute; National Academy of Sports Medicine (NASM); National Council on Strength and Fitness (NCSF); National Federation of Professional Trainers (NFPT); and National Strength and Conditioning Association (NSCA). Credible certification will …
Those who use the services of the best personal trainers will be in the best place to judge their experiences. There is every chance that they will tell you that the cost is worth it, that the experience brings the expected results and that they are happy to refer all their friends and colleagues who may be interested, to the trainer of their choice.
The top trainers will be those who have experience in what they do. They will be properly qualified trainers with good CV's. Some may specialize in training top athletes, others may prefer to work with clients who just want to be in better shape. Most of them will show qualifications in the field of gym instruction or qualifications in specialized disciplines such as strength training and sports therapy.
To employ the services of the best personal trainer one certainly has to do a bit of homework before making a choice. The best in the business are true professionals and come with great recommendations and vast experience. They are known throughout the industry and are often featured in the press. Some write articles for sports magazines, others publish books or address public forums. They know what they are about and enjoy recognition not only from satisfied clients, but also from other members in their industry.
The best personal trainers should make sure their clients have access to the best in terms of training facilities, such as. Support from trained staff, knowledgeable and experienced trainers and assistants should also be high on the list. Never settle for a sub-standard service. Rather invest a little bit more and join an upscale gym that will afford you personalized attention and good service.
There should be no question that the best personal trainers understand the needs of their person clients. They offer a personalized service which means individual exercise plans are drawn up to suit people. The trainer will set up what exactly the needs of the clients are before embarking on an exercise program with them.
The best gyms offer a service that will include personal trainers who will recommend you on a number of issues. They will tell you, for instance, what the best exercise regimen for you may be. If you join a top gym with good instructors, chances are that the trainers will assess your needs and constantly check your progress.
You can expect that the top gyms will offer you more facilities such as areas where sports therapy and related issues such as rehabilitation after certain injuries or discomfort are looked at. The best personal trainers have the knowledge and often educational background to deal with situations that must advice and treatment. The best gyms have, for instance, an area where trainers and physio therapists can aid clients who need that kind of treatment.
These trainers will often have great experience as far as nutrition and dietary programs are concerned. No two people react in the same way and therefore the trainer who understands his business will constantly check, make adjustments and recommend his clients.
If it is fat loss that the client has in mind, the best personal trainers are trained how to help their client make their goal. The same is true for the trainer who helps a client who only wants to firm up. If the client is interested in strength training and endurance exercises, that too will be a field the trainer understands and has experience in. The best trainers will have knowledge, too, to work with someone who wants to grow muscle.
For maximum results in the gym, it is often best to call in the help of a personal trainer.
There are a lot of people who can’t go to a fitness center because of their hectic schedule. But it would totally be good news if you discover that there are gym equipments which are portable nowadays. Whether you travel downtown to your city, have an important corporate trip in South Africa or if you are simply going on a family vacation at Bahamas, you can have the time to work out. The travel itself won’t be an excuse that you can’t maintain a physically fit body. You don’t need to worry about your figure anymore because you can compensate your consumption by performing daily exercises on your portable gym equipments.
So if you are wondering on how you can store some portable gym equipments for your health benefit, all you need is to take some notes on the things mentioned in this article. First is to place a bunch of resistance bands on your side pockets and place your transportable treadmill at the back of your car. Be sure to place some sort of support and protection on the transportable treadmill to avoid any anticipated damage. The next one is to mix all of your favorite items in a large bag. Gather all of your favorite pieces and arrange them carefully. Just make sure that all of the fragile pieces are well-wrapped in order to avoid breakage of the apparatus.
You should not also forget that there are a lot of exercises and warm up accompaniments for your escapade trips. You can purchase some yoga or exercise carpets which can be a significant tool for a very nice workout. The pad will protect you from any harmful circumstances such as slipping. It can also lessen the impact of the exercise for the duration of yoga and intensive work outs. Lastly you can add a jumping rope which can be an excellent way to burn up some calories.