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Know These Things to Get Fit

know-how-to-diet# Know How To Diet

Knowing how to diet is probably the most important part of building a fit and muscular body, or a slim body, or a hulking body – anything you want really. Diet consists of 75% of your fitness success. If you work out hard, but have an improper diet for the type of body you are trying to get, all your efforts will be for nothing. Have you seen the people that go to the gym day after day with virtually no results? I personally don’t know why these people haven’t taken a closer look as to why they aren’t getting anywhere. Once you know what type of foods to eat and what is in the food you eat, you will be able to make tremendous progress in the fitness world. For example, foods high in protein are good to eat throughout the day, especially after a workout. Food high in carbohydrates can be good depending on your goals, but you need to know when to eat them. It also helps to know what foods pack what vitamins, and which of these vitamins are especially beneficial to you.

# Know How to Properly Perform Workouts/Proper Reps and Sets/What Workouts Work What Muscles

Proper form is especially important when you are working out. If you don’t have proper form, you could be not efficiently working out your muscles and your risk for injury becomes much higher. If you walk into a gym and have no clue what you are doing, you could seriously get hurt. One way to learn the machines and weights is to ask a personal trainer or someone you view as experienced in the gym. Another way is to get the information online. Another reason to know proper form is because you could be working out a completely useless muscle and actually be straining and hurting your body if you are doing a workout wrong. It can also be embarrassing if you get caught doing a workout with completely wrong form. Also, for your body goals – you need to know how many repetitions of weight you will be doing. I personally do repetitions of 5-7 with for 4 sets. This type of working out will give you a Greek God like-body type. And remember, when I say 5-7 repetitions, I mean I am failing around the 6-7 range – I am not using light weight that I could easily pump out 20 reps if I wanted. You also have to know which workouts work which muscles in your body. To know how to do workouts specifically, a quick google search on “how to work out (specific muscle)” should yield you some satisfactory results.

# Know That You Have To Be Consistent

I have seen countless people try a workout routine for a week, not see any benefits, and completely quit. You should give yourself at least two to three months to notice a difference in health, appearance and strength before you quit on something. You also should be working out at least three times a week – anything less than that it will be hard for you to see results. I personally do three days at the gym, and three days high intensity interval training cardio and one day of rest per week, which has reaped me great benefits. You have to make a promise to yourself to go a certain amount of times per week and really, truly stick to that for at least six months before you quit. It is doubtful you will see any real progress in a month, but you would be surprised what three months of consistency will do to your body. You could be completely transformed! Take before and after pictures of your body, because chances are you won’t realize how big of a change you have made until you see it for yourself. I know at this time you may be thinking “I have to give up treats and candies forever?”. Thankfully, no. Consistency is key, but if you have a cheat day once a week, it won’t hinder your progress at all, it will actually help it. Your body won’t go into starvation mode if once a week you bombard it with calories.

Why Everyone Should Add Strength Training?

add-strength-trainingMany people (especially women) tend to shy away from strength training. We all see it time and time again. That person who decides they want to get fit, they are going to commit to the gym. Unfortunately, not everyone can afford to use a personal trainer so they think “I want to lose weight, but I don’t want to bulk up”. Then they go to the gym a few times a week and what do they do? Run and run and run. That’s it.

But the fact is strength training is not just for bodybuilding. Picking up a dumbbell is incredibly beneficial for everyone, in particular those looking to achieve weight loss goals. “Bulking up” from strength training is a huge misconception that too many people have, meaning they miss out on the plethora of benefits it has to offer, many of which are the key to overall health and fitness. So read on to find out exactly why everyone should add strength training into their workout.

# Manage Weight Effectively

If you are looking to workout to lose weight, one of the best places to start is with strength training. The more muscle you have, the more pounds you shred. Increasing lean muscle mass will assist you in burning calories more efficiently and not only in the gym. Weight training can also help you to burn more calories in general daily life.

# Preserve Muscle Mass

Without even thinking about increasing muscle mass from strength training, it is important to think about maintaining the current muscle you already have. Like a lot of things, muscle naturally diminishes as we get older. Therefore, strength training will help you preserve muscle mass.

# Improve Bone Health

Muscle is not the only thing we lose as we age. Both men and women lose bone density every year, however, due to hormonal changes this affects women most. This can lead to developing diseases such asosteoporosis. Regular strength training can aid the development of strong bones as well as help to slow bone deterioration.

# Disease Prevention

Numerous studies have shown the vast amount of wellness benefits associated with strength training. Research suggests that strength training can be as beneficial to arthritis pain as medication. As well as improving glucose control in sufferers of type 2 diabetes.

# Reduces Risk of Injury

When you participate in strength training you not only build strong muscles but also improve the health of ligaments and tendons. This supports your joints and aids balance and coordination.

—- How To Start

If you want to start strength training of course you can find everything you need at the gym. But don’t make the mistake of thinking you need to own a Smith machine to be able to effectively achieve strength training at home. There are many exercises you can perform simply using your own bodyweight for resistance which you can easily perform in your living room.

# At Home Exercises That Provide Strength Training Without Equipment :

  • Push Ups
  • Pull Ups
  • Tricep Dips
  • Jump Squats
  • Lunges
  • Mountain Climbers
  • Ab Crunches

# At The Gym :

  • Dumbbells
  • Barbells
  • Weigh Bars
  • Resistance Machines

Resistance machines are great to use in the gym for those who are new to strength training. Most gyms will have a clear set of instructions for each machine as well as highlighting which muscle groups are isolated by the equipment. Start with a low weight and high reps (10-12) on each exercise, this helps to build lean muscle.

Also, if you’re new to strength training, don’t over do it! You don’t need to use every machine each time you hit the gym! Try spreading your training across the week and either choose one exercise for upper and lower body each time or concentrate on your upper body one day and lower body another. Working all of your muscles to the max when starting a new program will be the quickest way to give yourself delayed onset of muscular soreness (DOMS). This means, after a couple of days all of your muscles will seize up and you won’t be able to continue training until it calms down, losing gym time.

So start slow and build up your program and remember even without the help of a personal trainer, there are gym staff who will be able to give you advice on the equipment they have including how to use it safely.

Home Workout You Can Do

push-upsLuckily for you, you already have the best weights you need to build muscle. Body weight! Exercises that require your body weight are a great way to get fit, with no money spent constantly on home gym equipment and barbells and the ever increasing amount of money you would have to spend on weight sets. Most all exercises you do with your body weight are also compound workouts, meaning they work out more than one muscle at a time. That means you could do fewer excercises with better results. Today I’m going to give you a full body routine that will tone your body like no other, and it’s only five quick exercises.

# Push-Ups

Push-ups are the all time best body weight exercise you can perform to build a multitude of muscles including your chest, biceps, triceps, back, and lats. Push-ups can also be altered to work different muscles, such as a close-grip push up, which works primarily triceps.

# Pull-Up

We’ve got our push motion, now let’s talk about the pull movement. You know the v-shape body you crave if you’re a male? Pull-ups will work your lats like crazy (along with a plethora of other muscles) giving you that awesome greek god like v-shape. Pull-ups are also great for women. Now I do have to mention, to do pull-ups at home your will have to get a pull-up bar that can just hang on your door. You can purchase them on amazon or walmart for only around 20$. Pull-ups work your lats, biceps, core, back, and obliques.

# Tricep Dips

A great way to grow your triceps at home is by using your body weight against a chair doing an exercise called tricep dips. Tricep dips work primarily your triceps but also your biceps slightly and will give you nice strong arms. All you need is a chair – or table – or maybe even bed frame! It can be done so many places around the house. Check out this quick video for an explanation!

# Squats and Lunges

Squats and Lunges will work your butt mostly, which is what a lot of girls strive after. Men too! If you want a well-rounded body you cannot leave out leg exercises like squats and lunges (seriously, please don’t skip it!). In this video you will be shown a workout routine that implements both squats and lunges to grow your legs and glutes a ton! The main muscles targeted in squats and lunges are quadriceps, hamstrings, and glutes. Now go and work them out! Good luck!

# Sit-Ups

Sit-ups are the last workout on this list for a phenomenal body just using body weight exercises. Sit-ups are going to work your abdominals, giving you six back abs and that “V” down your stomach that is oh so awesome! Below is a video from a fitness expert Brandon Carter who is very intense but will get you awesome results by showing you multiple ab workouts you can do to get the best work out possible. These workouts will exercise your abdominals and your obliques.

And that is all you need to get a phenomenal body all from home! All you need is your body, determination, to be consistent in your workouts and a good diet and there is literally no way you won’t get fit and toned. You have the equipment you need, you have the knowledge you need, now all you need to do is go and do it, like Shie Lebeof says. But in all seriousness, you have the knowledge, the rest is just up to you. Good luck!

Things Must Do For Better Results

You’ve put in the time at the gym and a rest day is now upon you! While some people look forward to and can’t wait for their rest days, for others, this isn’t quite how the situation plays out.

If you’re a self-professed gym-addict, you may heavily despise these days. Rest days can be hard if you love exercise, but as part of any good workout program, they are a must.

Sadly, some people aren’t making the most out of their rest days because they make a few critical mistakes along the way.

Let’s take a closer look at the biggest do’s and don’ts to remember as you gear up for the rest day ahead.

# Do Keep Your Nutrition Up

Perhaps the biggest mistake that’s commonly made on rest days is cutting way back on nutrition. You might think that since you aren’t burning calories in the gym like you normally would be, this means you should just cut way back on how many carbs and calories you consume.

Not so fast! Remember that your body still needs those calories for proper repair and recovery. Short yourself too much and you won’t be rebuilding your muscle tissues back as you should.

While it’s understandable you might cut your carbs back by up to 50 grams or so on days you don’t workout if you are aiming for fat loss, don’t reduce back much more than this. And, remember to keep your protein intake up as it’s this nutrient that will provide the raw materials the muscles need for repair and rebuilding.

Check out this video for more on the importance of rest days.

# Don’t Hit The Gym For An Easy Cardio Session

You might think…. “I’ll just hit the gym for an easy cardio session today.” This would be a big mistake. If you are a gym-addict, chances are good once you’re there on that treadmill, you’ll be giving it all you’ve got and turn that easy session into a full blown workout.

Rest days are meant to rest. There’s nothing wrong with getting some movement in, but focus on low-intensity leisure activity. Think a walk around the block or an easy bike ride with your significant other and/or kids if you have them.

Any form of activity that you do perform should not be structured like a typical workout session.

# Do Prioritize Sleep

The next must-do when it comes to your rest days is making sure that you are prioritizing your sleep. I get it – you’re busy. You have a million and one things to get through on your to-do list and it never gets done.

But, if you sacrifice sleep, your performance on everything in life will decrease and you won’t be getting good workouts in the next day.

Take the time that you would normally spend at the gym and do something productive so you can get to sleep earlier that night and get an extra hour or so in. this will really help to kick up your recovery rate and maximize how good you feel the next day.

When you sleep, your body goes into overdrive, repairing the damaged muscle tissues from the previous day.

What’s more, studies suggest that sleep and obesity may be linked as lack of sleep decreases your resting metabolic rate, your insulin sensitivity, and it can increase your food cravings for sugary foods.

Here are some tips to help you sleep better and faster.

# Don’t Stress About Losing Your ‘Gains’

Another mistake that many people make is stressing out that they’re going to lose all their progress because they took a day off. Remember, you didn’t get into shape in a day and you certainly aren’t going to get out of shape in a day either.

It takes a lot longer than one day to start losing the results you’ve trained so hard for, so take comfort in knowing you will not be losing fitness as you rest up for one day.

In fact, most people will find the opposite. When they do come back to the gym after one – even two days off, they feel stronger than ever before and really notice progress has been made.

If you stress out too much about taking this time off, you’re just going to release a high level of the stress hormone cortisol, which pretty much hampers the entire recovery process.

Relax. Remember that you will be just fine. Rest is a key part of any good workout program.

# Do Treat Yourself To A Massage

To help you rest up, you might consider treating yourself to a massage. This is a great way to get those deep muscle fibers that may be tense and sore from all the workouts you’ve been doing.

Getting a massage every so often is a great way to prevent injuries from occurring, which may set in if those muscles are left to be tense.

If you can’t afford to go for a regular massage, not to worry. You can reap similar benefits from foam rolling. Get out a foam roller and spend 10-15 minutes rolling out your tense muscles.

# Don’t Neglect Full Week’s Off

Finally, as important as it is for you to take one day off per week, don’t neglect the fact that rest weeks are also important. After every 3-4 months of steady training, give yourself an entire week off.

Book a holiday so that you aren’t thinking about the fact you aren’t training at the time. Some extended time off is a great way to really give your body a chance to heal and to come back feeling stronger than ever before.

So keep these rules in mind as you go about your next rest day. If you treat your rest days with the same importance as you would any other training day, you’ll be seeing better results because of it.

Tips to Get Huge Biceps

Our biceps are the celebrity muscle of our bodies. We all flex our biceps to show off our muscles.  We even wear tank tops that say, “Suns out Guns out.”  We think of our biceps as the weapon of our body.

That’s why you need your biceps to bulge.  You need them to look flexed, without flexing.  You need them to be defined and well-shaped.   In order to do this, you’ll need to do a variety of exercises to tone the different muscles in your bicep.

I know what you’re thinking.  To build biceps, all you can do is curl.  That’s true.  However, with different grips and variations, you can promote over-all growth.  Once your bicep size has increased, you’ll start to see the definition you want.  Train for size with the biceps.  Shape often depends on your genetic blueprints.  The shape will come with size.

Just like with all other exercises, Form is extremely important when training your biceps.  Without correct form, you’ll utilize other muscles.  During isolation exercises, like bicep work, you want to make sure that you’re recruiting only your targeted muscles.  Using the correct form will ensure that you are working the right muscles. Don’t sacrifice form for anything, especially not a heavier weight or an additional rep. Maybe a pizza slice, maybe.

# Incline Bicep Curl

This exercise is pretty versatile and can really pack on mass when used correctly.  The closer to flat the bench is angled, the farther your biceps will be stretched during the exercise.

How to perform :

  1. Incline the bench to a comfortable angle.
  2. Sit down with your palms facing forward.
  3. Bend and extend your elbow to complete a rep.

Tips for correct form :

  1. Keep your elbows as close to your sides as possible.
  2. Keep your spine aligned.

Increase the Intensity :

Increase the weight or Lie on a flat bench and perform the curls.  Keep the weight very low to avoid injury.

# EZ Bar Curl

The EZ bar is more comfortable that most other bicep exercises.  This bar is designed to distribute the work load to other supporting flexors.  This makes this exercise one of the best for all around building of the bicep muscles.

How to perform :

  1. Stand with shoulders width apart and knees slightly bent
  2. Grip the EZ bar with your palms facing forward.
  3. Bend and extend the elbow.

Tips for correct form :

  1. Keep your elbow as close to your sides as possible.
  2. Keep in straight alignment, avoid bending backward or forward to complete the rep.
  3. Keep your knees slightly bent to maintain a solid base.
  4. Engage your core to help stabilize your body and isolate the bicep.

Increase the Intensity :

Lift heavier weights. Try using different grips.  Wide or close grip will provide different challenges.

# Zottman Curls

Zottman curls get all of the muscles and flexors in one swoop.  It works every little part of your bicep.  The rotation from one grip to the other during the exercise can be challenging so please remember to start with very light weight.

How to perform :

  1. Stand with feet shoulder width apart.
  2. Grip dumbbells with your palm next to your thighs facing one another.
  3. Begin to lift toward your shoulder as you rotate your palms to face up.
  4. As the dumbbell approaches your shoulder, rotate your palms to face downward.
  5. Press down toward your thigh as you rotate your palms to face together.

Tips for correct form :

  1. Keep your elbow as close to your sides as possible.
  2. Keep in straight alignment, avoid bending backward or forward to complete the rep.
  3. Keep your knees slightly bent to maintain a solid base.
  4. Engage your core to help stabilize your body and isolate the bicep.

Increase the Intensity : 

Keep this one light weight.  Increase reps over weight.

# Hammer Curl

How to perform :

  1. Stand with feet shoulder width apart.
  2. Grip dumbbells with your palm next to your thighs facing one another.
  3. Bend at the elbow until the dumbbell reaches the shoulder.
  4. Slowly lower back to the starting position.

Tips for correct form :

  1. Lift the weight slowly to avoid injury.
  2. Keep your spine aligned.

Increase the Intensity :

Lie face down on a decline bench to perform the lift.

# The Bicep Curl

The tried and true, ride or die, bicep exercise.  Seated or standing this exercise is always in my rotation for a good, back to basics, foundation building set.

How to perform :

  1. Sit stand with your spine aligned.
  2. Grip dumbbells with your palms facing forward.
  3. Bend at the elbow until the dumbbell reaches the shoulder.
  4. Lower slowly to perpendicular with the ground.

Tips for correct form :

  1. Keep your elbows tucked in to your core.
  2. Keep your spine aligned.

Increase the Intensity :

Lift heavier weights!

When it comes to building biceps, grip and rotation variations make all of the difference.  They give the supporting muscles the work they need to strengthen and grow.  Make sure that you’re working not only the “show boat” bicep muscle but the supporting ones as well.  If you don’t increase the weight your smaller muscles can support, you risk injury.  Using all of these exercises, you’ll build the biceps you want and see long term results.

Eat Before Or After A Workout?

# Eating Before A Workout

Ideally, you should be eating 3 or 4 hours before you work out. This will give you time to digest your food and supply you with energy for your upcoming workout – if you eat a hefty meal an hour before you lift the weights, your food won’t be fully digested and you may feel sluggish. You should be eating complex carbohydrates, fast-acting protein, and veggies before your workout. Carbohydrates are needed because they are your body’s primary fuel source. When you work out, your glycogen levels are depleted, and having enough carbs will make sure they won’t be depleted fully. If you only have about 1 hour until you have to work out, it would be beneficial to drink at least a protein drink or eat some almonds and fruit. Working out on a completely empty stomach will most likely leave you not feeling your best, but eating too soon before a workout will make you feel sluggish. You also will want to have a source of protein before your workout, because the protein will increase your resting energy expenditure by an average of 6-6.5% and also blunt your cortisol throughout the day. Also, if you work through your carbohydrate reserve while working out, it will start to chip away at your protein reserve. If you have no protein, then it starts attacking your muscle – which is not good if you’re trying to grow them. Some bodybuilders also take creatine and beta alanine before a workout.

# Eating After A Workout

Contrary to what it usually believed, when you work out you aren’t growing your muscles. What you are actually doing is tearing them down. The healing process is where muscle growth comes from. When your muscle breaks down, it will always grow back stronger, but you need the proper nutrients for it to grow fully and healthily. You want to eat proteins, complex carbohydrates, and veggies after your workout. You’re also going to want to eat your meal within the hour of working out because your muscles begin the recovery process quite soon after working out. You are going to especially want protein because protein is needed for the repair and growth of tissues. Since your body is always breaking down proteins, your diet must provide enough protein. Protein after a workout is helpful to jump start muscle recovery, growth and repair. One reason whey protein is used very commonly is because it digests quicker than normal, it is abundant in BCAAs, it’s very bio-available, and has a perfect PDCAA score (Protein Digestibility Corrected Amino Acid). To take it to the next level, take both whey and casein protein after a workout for a great protein shake after your workout. You want at least 20-40grams of protein after a workout. Carbs are also important because after a workout, more than likely your blood sugar and glycogen levels will be low. Eating carbs will replenish both of them and help you to speed recovery. I personally believe eating a meal after a workout is most important because it gives your muscles the proper fuel to recover.

So, it’s good to eat both before and after a workout. Nutrition is just so important in the fitness world and should never be neglected. Remember, the key to building muscle and a healthy body is 75% diet and 25% exercise. You need to exercise to shape and grow your body stronger, but without the proper diet your muscles won’t be getting the nutrients they need to properly grow how you want them to. Even if you are working your butt off in the gym, if you aren’t eating properly at the right times, you’ll notice little muscle growth, joint problems, and even getting weaker in the gym! Make sure to supply yourself properly before you head into the gym and create your best self.

Knowing How Many Days A Week You Should Work Out

When individuals start working out, they can get motivated. They can get REALLY motivated. So motivated that you see them beast-mode in the gym, day after day. But do you know what they are doing to their body? They are overloading it and doing it more harm than they are good. Sometimes in working out less is more, and more is less. You don’t need to be spending 3-4 hours in the gym everyday, killing all your muscles every time. In fact, that could actually cause some bad damage to your muscles. Getting ripped, strong, and lean can be easier than you think, or harder, depending on where you are at mentally.

The optimal amount to work out with weights is three days a week for an hour to an hour and fifteen minute session. When you have gotten a good workout routine, you may even bump this up to four, but the reason for staying at three we will discuss a little bit later in this article. Some train these three days in rotating workout like upper body, lower body, upper body, lower body and on and on. I personally do a full body workout on each of these three days, and when you do compound workouts on these days as well, you will see your body get shredded so fast! You do not need to be in the gym for hours and hours, chipping away at time. If you are going to be a professional body builder and do this as a career, then maybe you will be putting in a few more hours than a normal person, but even then it’s doubtful. Here is a saying regarding muscles to live by: “Stimulate don’t annihilate.”

Now, I told you to only lift weights for three days a week. Does that mean you’re off and free to be a couch potato for the other four days? No way! When you are really building and sculpting your body, I doubt you will even want to do that. You’re going to be motivated to go out and get the best results in the shortest amount of time. That is why for another three days you are going to be doing High Intensity Interval Training (HIIT). HIIT is like extreme cardio, and it will do wonders to get you lean and muscular. HIIT is basically cardio, but it’s at intervals of giving your absolute 100%. Think of jogging and sprinting. Jogging would be normal cardio, and sprinting would be HIIT. HIIT is giving your absolute 100% of cardio for intervals. Say you can only sprint as hard as you can for 15 seconds – that’s good! That’s one set of HIIT Training. Set a timer and do this for at least 25-30 minutes on your cardio conditioning days. I would recommend setting it up so you lift weights one day, HIIT, light weights, HIIT, lift weights, HIIT.

But wait, that’s 6 days – there are 7 days in the week. Thought I forgot about that? On the 7th day, this is what you have to do – are you prepared? On the 7th day I want you to do… absolutely nothing. Yup, that’s right, having one complete rest day a week will give your body and muscles the proper time they need to fully recover for the next week of training. Having this rest day will actually build you more muscle than if you were to just train that day. That is because rest is so so important to the growth of your muscles. Remember, stimulate, don’t annihilate. I have even more good news – on this 7th day of rest, I recommend that you have a cheat day – that is, a day where you completely forget any diet rules, any fitness rules, and just eat whenever and whatever you want until your hearts content. This will help bring your body out of starvation mode and help you build up on glucose for next weeks workout.

So there you have it, a full 7-day routine right there. Do you want to get ripped and shredded? Stop just thinking about it and take action. There’s many programs out there and much you can learn, but the best thing you can do for yourself is take action and start.

Things to Consider Before Buying Treadmills

Today, people pay attention to their health but they can not spend more time for doing exercise because of the busy life. Therefore, a home exercise machine will be the ideal choice for them. Recently, the question ” How to select the best home workout equipment” is the most concern of people. The post will help you to find the best answer.

# Budget

Besides focusing on the features of the machine, price of a treadmill is also the important things which you should think before deciding to buy anything. If you want to buy a treadmill with a lot of useful features but it has  a high price and you have not enough money to buy it. Then what will happen after that? Hence, you should arrange a maximum budget which is not only will help you find a suitable machine but also the salesman can give some advice for you about the best generations with the same features and prices for your choice.

# Motor

The motor is an important part of the treadmill and it also affects the performance and durability of the machine as well as helps you workout more effective. Additionally, a motor is considered as a good motor when it must be strong enough at low speed and not too lumbered at high speed. Furthermore, the weight of users will not effect to the machine.

If you can pay more money for buying a treadmill, you should choose a motor having 2.0HP/a constant movement which will help you more comfortable when using the machine. However, if you have not much money, 1.5HP is the ideal motor for you and your family.

#. Minimum technical parameters

Speed: Changing speed from 0.5 km/h to 15km/h will help for high-intensity exercise becoming easier which can suitable for children, older person and speed up losing weight process of women as well as the muscular workout for men.

Declination: you can change declination of the treadmill through slope manually or steep automatically which will help jogging and walk in the machine like an external workout.

Running carpet: Having one thing you should remember that wider running tape area will create a space for you to run more naturally. Wider and longer running tape help you walk with lower and stride as well as running high speed without worrying about falling off the machine. Therefore, the ideal running tape has 40 cm in width and 120 in length.

Shock absorber mattresses rubber: the treadmill which has a shock absorber mattresses rubber will help users to avoid aching muscles, joints affect bones and etc.

Stability: machine frame is designed solid and force resistance steels making peace of mind for users even they have greater weight.

Control Panel: the control panel has to visual, easy to use and display of parameters such as distance, speed, heart rate, calories and so on which will help you track fitness results from an adjustment to move workouts effectively.

Weight of the machine: if the machine hs greater weight, the vibration and noise will be smaller. Therefore, you will put your treadmill in the house, you should buy a machine with 60kg in weight.

# Features

The treadmill has 2 types: single function and multi-functions

– Single function: Walking and running

– Multi-function: walking, running, motor massage, swivel waist and so on

Depending on your purpose, you should choose a suitable treadmill for yourself.

# Safety function

It”s a special important thing for the family having children. In fact that almost the treadmill has 2 main safe functions including locking safe device and emergency stop button. For example, during working out, you get some health problems which make you fall off the machine. the safe device will stop running to avoid making hurt to users.

# Fold feature after exercise

The feature is so useful with the family who has a small area. Hence, you should buy a treadmill having the feature, it will help your house becoming vast.

# Trying before buying

Don’t  be afraid when trying the machine before deciding to buy because you will find trouble or problem of the machine when trying the first time. Although almost treadmill branches will change a new treadmill for you if the machine has any problem for the branch but changing process will spend a lot of time and money (perhaps). Therefore, why do you not try one time to find the most suitable machine?

Reps You Should Do When Working Out

After working out for many years, I’ve established what I believe is the optimal amount of repetitions you should do to build strength, muscle mass, and endurance. If your goal is to get as big and strong as possible in the shortest amount of time (it will still take time and effort, of course. There is no avoiding that) then you aim for the 5-7 rep range.

Now, when I say you should aim for the 5-7 rep range, I mean your muscles should be failing around this range. The best way to grow your muscles, regardless of how many repetitions you do, is to train your muscles until failure every time. Failure to me is when you are unable to complete your repetition with perfect form. If your form is not perfect with each work out, you will be doing more harm than good to your body. If you are unaware on how to complete a repetition for a specific workout, you should look up how to do the workout correctly.

The 5-7 rep range for me has shown the most benefit. I started out working out with my rep ranges being anywhere from 15-25, and I was really pushing the limit and pushing myself to failure. Even though I thought I was working really hard, I was exhausting my body with little results in strength. Working out doesn’t always have to be extremely hard, if you feel like you’re just working yourself out into an exhausted state, you are more likely working out wrong, and you are most likely not seeing the results you want. What high-rep workouts do though is stimulate something called sarcoplasmic hypertrophy. Sarcoplasmic hypertrophy is an increase of the sarcoplasm and other non-contractile proteins in your muscle cells and is mainly induced by lifting lighter weight for higher amounts of reps. This type of muscle growth, although not usually coupled with much strength gains, is the main reason why bodybuilders tend to look more muscular than power and strength lifters.. High reps also lead to higher protein synthesis.

Another method is to go for the 2-4 repetition range. This rep range is mostly used by heavy lifters, and it primarily activates fast-twitch muscle fibers. Low repetitions are effective for stimulating myofibrillar hypertrophy also. Myofibrillar hypertrophy is an increase in the size and number of the actin and myosin filaments within your muscle tissue. Hypertrophy of this kind will gain you strength since it includes an increase in your contractile tissue. This is important because it will activate progressive overload, which is necessary for growth. This rep range will likely give you massive strength, but less mobility and endurance.

The 5-7 rep range was a perfect balance between endurance and strength. When I first started working out like this, along with a good diet, I had put on 20 pounds of muscle in 3 months, and also the aesthetically pleasing muscle. I work with many different experience levels and have seen that this rep range will show the most benefit for any goal – gaining muscle and size OR losing weight. This is because it will stimulate both fast-twitch and slow-twitch muscles, and you will reap all the benefits that you could reap with doing either exclusively high rep or low rep workouts. This rep range will also give you a great muscle pump, which research shows has led to higher muscle growth.

As a final word, my recommendation is that you should be primarily sticking with the moderate range of reps such as the 5-7 repetition range. This will show you the most amount of progress in the smallest amount of time. That being said the other rep ranges have their time and place, and you should occasionally have a workout where you workout with high reps and a workout when you work with low reps.

Different Exercises Using Fitness Equipment Benefits

A great way to add years to your lifespan and look younger is by doing regular exercise and working on the physical activity. To go about this end, one needs a well-charted exercise routine that should include both cardiovascular activity and strength training by making use of quality exercise equipment available with the many Savannah fitness equipment dealers. The right selection of fitness machine and accessories is an important aspect of getting the best benefits from any exercise regime.

# Strength Training

For those who are looking to bring changes to the overall look of themselves and try to become more toned up would find strength training as an important part to stick to. The importance of strength training cannot be overemphasized as it has already been proved to benefit everyone from young people to seniors. Women would find strength training especially beneficial to their overall well-being. For those who want to get that “ripped” appearance would definitely find strength training as an absolute necessity and change the appearance of themselves.  In addition, strength training gives the benefit of providing strong muscle, ligaments, and tendons, which are necessary to provide support to our joints and lower the chances of injury from our daily activities. How about burning some calories all through the day, even when you are doing some relaxation? This is possible by doing some strength training. So it would do well to start pumping your iron and see the results. The use of a tape measure is a great way to see your progress and keep a track of your development. Keep a weekly log of the measures of your arms, hips, waist, thighs, and calves and see your progress. There are many factors on which the right selection of strength training equipment depends, including age, health, fitness and budget.

# Cardiovascular Exercise

It is well-proved that doing cardiovascular exercise has many benefits. Regular practice of cardio exercise helps the body to gain stamina and endurance and also burn calories. Yet another benefit that comes from doing cardio exercises is to have an efficient metabolism and an improved immune system. In addition, the stress that is built up is also reduced while improving one’s self-esteem.

One will find different types of cardiovascular equipment on the market, though the popular choices are the treadmills, elliptical trainers, and exercise bikes when doing cardio exercise and also to strengthen cardio endurance. This equipment is also easy to use. It is important to select your cardio equipment wisely. See to it that the cardio equipment that you purchase is of good quality and serves your purpose well while meeting your specific needs. For those having knee problems will find the use of exercise bike as a good solution to go for. For those who are into walking or running would find commercial treadmills an excellent choice, especially the present day computer-controlled panel treadmills that have programs built in it. One can also buy several kinds of mats and athletic flooring surfaces that are ideal to use while exercising as they can absorb shock resulting from the use of the equipment and protect the floors.

# Free Weight Equipment

Free weights are the best way to strengthen the complete body.  One can work out on a wide selection of exercises of both the upper and lower body using only a few dumbbells. The cost of a dumbbell or a barbell is also comparatively quite less compared to a weight machine. One can get quality dumbbells or barbells by selecting from the fitness equipment catalog available with the different dealers. One can also do sports related motion using free weights. One also finds a free range of motion using free weights.  However, the downside of free weights is the safety feature. The user needs to use a greater control while using free weights to prevent injury happening to joints and muscles.  As part of safety measure, it is important to follow the right technique and the correct weights at the time of using free weights. Dumbbells and barbells are the most popular types of free weights used. One will find dumbbells with adjustable or fixed weight with the adjustable variety having weight plates that could be interchanged.

# Weight Machines

One of the safest and excellent modes of workout is the weight machine. It is the easiness of use and safety feature that mark the advantage of using this strength training machine. As one does exercises according to the machine movement, the chances of danger from injury or any part getting trapped is very less.

 

About Pound Fitness

Do you find your typical exercise class boring? Well, if that is the case the newest trend in exercise could be right up your street. Pound fitness is the newest exercise trend taking the world by storm. In this article I am going to tell you all about it as well as what makes it so popular.

# What is a Pound Class?

Have you ever pretended to be a rockstar? Maybe banging out some rhythms on imaginary drums with a pair of bread sticks? Okay, so imagine you can do that as a form of exercise! If that sounds like the best idea ever created for you, then it is time to hit a POUND class!

Pound is a fitness class which is inspired by drumming. It uses two lightly weighted drumsticks which are specifically designed for exercise called Ripstix.

The workout will leave you feeling the burn throughout your whole body. Combining cardio, strength training and conditioning it is engineered to give you a high intensity workout. But as the premise of the class is to focus on rhythm and music and not think about counting exercise reps or workout time.

Because this session focuses on musicality, it makes you feel at one with the beat. Getting lost in the music and being able to rock out with your ripstix is one of the things that make this class so addictive for many people who try it.

From beginning to end a pound class is fast paced and will easily make you lose track of time in the best way possible. You will find a 30 minute session flies by super quick and the constant intensive moments leave you no time to get bored. There is no holding poses or slow and steady movements everything is fun and fast.

You will experience a complete body workout. With your ripstix working your upper body and maximising each arm movement and performing most of the session in a squatted position will leave your lower body seriously pushed to its limits.

The best part is, even though it will work your entire body, you will not feel overly tired at any point. If anything, the loud pumping beats will leave you energised. Even better focusing on drumming will help ease the worries and woes for a short time helping to reduce your stress levels.

Classes last usually 30-45 minutes and will go through a warm up, workout and cool down. Sessions are available for all ability levels and good instructors will offer alternatives on their movements to make them easier or harder to suit everyone in the class.

# How Was Pound Created?

Pound fitness is the brainchild of two former drummers Kirsten Potenza and Cristina Peerenboom. They took the fun of drumming and their love of fitness and combined it to make this incredibly popular workout.

The two former athletes were always heavily into working out and used traditional forms of exercise to keep themselves in shape. However, after a drumming session without a stool, squatting over the kit gave them the idea on how to bring fun back to fitness.

This inspiration was all it took to create Pound fitness. What started as one small class is now practiced in over 35 countries and has built up a team of over 7000 instructors.

# What are Ripstix?

Ripstix are a piece of exercise equipment specifically engineered to assist you during a pound session. Because these lightly weighted drumsticks add weight to each movement they knock your body off balance, making you work harder especially your core.

They also give a small amount resistance which is effective for the entire body but especially good for your arms and shoulders.

# What are the Benefits of Pound Fitness?

The number one benefit of Pound is probably how much fun it is. This enjoyment factor is what will get you hooked and keep you going back to sessions week in and week out. Often people find it difficult to stay motivated and stick to exercise classes, so having so much fun is definitely a good thing.

Also pound will leave you feeling a serious burn. With a class burning over 900 calories per session it will leave you sweating!

There are a number of other benefits pound has to offer including improvements of:

  • Rhythm
  • Musicality
  • Coordination
  • Agility
  • Endurance
  • Speed
  • Timing
  • Muscle Tone
  • Stability
  • Strength