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Monthly Archives: August 2016

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.