HomeGym

HomeGym

Are you thinking about creating a new homegym? In this article we will discuss types of equipment you could use for your home gym, with a focus on body building equipment.

HomeGym – Body Building Equipment

Generally, people think of body building equipment as weight machines. While weight machines are some of the best ways to work specific muscle groups, there is still a lot of other body building equipment you can use to help tone and work your muscles to their fullest potential. Having a complete homegym dedicated to this would be wonderful, but you may not have the space or the budget to buy something of that size right away.

A good alternative to a homegym, is having some type of weights to help you with your body building goals. A stable weight bench and some barbells as well as dumbbells will help you workout at home. These types of weights at home allow you to set up a gym in a corner of your basement for example. Plus they will allow you to create a good workout program that helps you build your muscles in an amazing way.

homegym exercises

An exercise ball is a cheap way to work your ab muscles and make them strong. You simply roll over the ball and perform sit-ups while using the resistance that the ball can give you works your abs. Exercise balls can be purchased in many places including discount stores like Wal-Mart, and are relatively inexpensive when you consider what they can give you in the long run.

Body building equipment doesn’t have to be expensive. You can actually come across some great deals when you search out the types of machines that you want to enhance your workout. Check online and look in the classified ads of your local newspaper to find Nautilus machines as well as treadmills or stair step machines.

You should look for reliability in body building equipment before you buy. This is especially true if you are buying a machine with pulley systems. Look at the cords and see if they are strong and not frayed. If there is any sign of stress on the pulleys, don’t buy it. Purchasing used equipment can be a great way to create that homegym you have been wanting. Just do your research and test out the machine to ensure it works before making a purchase. When you buy used gym equipment you won’t beable to ask for a refund.

If you are looking to buy some body building equipment from a large company, be sure that they are reliable and offer a guarantee. It’s convenient to have your own weight machine in your home, but if it doesn’t give you the workout that you need, you’re just throwing your money away. Try and test out the machine first and make sure it accomodates your current fitness level, plus the level you want to work up too.

The homegym equipment you use when you are undertaking a body building program can be very important. You will want to choose the type of equipment that will give you maximum results and contribute to your goals not take away from them. There are many places you can go to get this type of equipment, but know what you are looking for before you buy.

Body building equipment can greatly enhance your workout sessions and tone your body to new proportions. Use the equipment that will work the parts of your body that you want to concentrate on and then watch your muscles thrive!

Tips for Creating Your Body Building Program

Once you have your homegym equipment in place, your next step is to create your own body building program. So what makes an effective body building program? Well, it’s not all about just lifting weights. A good and efficient body building program will encompass various parts of the body as well as good nutrition and lifestyle habits. What do you need to know to make a good body building program? Actually, you need to know a lot!

home gym equipment

First and foremost, you need to pay attention to what your body is able to do. Work slowly and work your way up to lifting the big weights. And yes, lifting weights is a big part of a good body building program, but it’s certainly not everything. You want to be sure that you start small and work your way up so that you don’t risk injury and hamper your progress. Make sure that your home gym equipment is solid enough so that as you advance, the equipment can still offer you the training you need.

A good body building program will contain a variety of exercises meant to work specific parts of the body at any given time. Your muscles will grow when you provide an adequate amount of resistance that is provided by the weights that you are asking your muscles to lift. Don’t overdo it, though. If you get injured, you will hinder your progress and not be able to grow in the ways you want to.

Good nutrition is important in any body building program. You need to be sure that you are getting the appropriate nutrients you need to be sure that your muscles are being given what they require to grow to new proportions. That means loading your diet with lots of protein and lots of carbohydrates. Fats are important as well – but be sure they are unsaturated fats which are actually good for your body in moderation, of course.

Be sure you schedule some rest days in your body building program. Your muscles need time to heal and to grow. The only time they will get that advantage is when you are resting. Muscles grow when the body is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a night to help your body building program work to its full advantage.

You should also choose a variety of exercises that will focus on specific muscles. Your body building program should work every single muscle in your body, so choose exercises that will tone and work every muscle group possible.

A great body building program will make your muscles toned and fit. But more than that, it will make YOU toned and fit. If you are wanting to sculpt a beautiful body, pay special attention to the body building program you undertake. A good program, combined with a solid homegym systems will allow you to sit back and watch your dreams become a reality.

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Basic Items For Your Incredible Home Gym

Basic Items For Your Incredible Home Gym

Building a home gym does not need to be expensive and it does not need to take up a lot of space. In order to create a gym you can use to work out from home, you just need to be smart and you need to fulfil a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Ultimately, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space…

Home Gym Equipment

Pull Up Bar

The first item you’re going to need is a pull up bar. Before you get a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means things like your biceps and your lats, which require you have something to hang off of.

And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This now means that you really can train every muscle group, even if you are still limited to using only bodyweight.

pull up bars dumb bells

Dumbbells

This is where the dumbbells come in. With these, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also tricep kickbacks, tricep extensions, dumbbell presses, shoulder presses, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Effectively, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.

What’s important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The good news, is that you can buy dumbbells that have adjustable weight and this will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.

Bench

All that’s left is to add a bench, by which I mean a weights bench and preferably one that will allow you to alter the angle. This way, you can then perform not only dumbbell presses and flyes but also isolation curls (sitting with your back supported by the bench), decline and incline presses, shoulder presses and all manner of other things using much heavier weights.

With just these three items, you now effectively have everything you need to create a fully functional home gym. No matter how much you progress, this will offer enough challenge to keep you on your toes and keep you growing!

Of course where you expand from there is then up to you…

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Why You Shouldn’t Discount Your Garden During Home Workouts

Why You Shouldn’t Discount Your Garden During Home Workouts

When we think of the term ‘home workout’, we tend to imagine people working out in their living rooms or in home gyms. Home implies ‘indoors’ and thus we assume that a home workout will most likely take place in one of the rooms of the house.

But this is not always the case. In fact, the best way to perform home workouts is often going to be to train outdoors and there are a couple of good reasons for this. Read on to discover what those are…

Home Workout Ideas

What is Functional Strength?

The idea of functional strength is that you’re trying to build strength that you can actually ‘use’ in a real-life setting. This means that the strength you’ve developed can translate to better lifting when you’re moving house, or better grip in a sparring match. This is sometimes viewed in the context of evolution – what type of strength is our body designed to develop? What kind of strength would be useful when we were in the wild for hunting, foraging and building?

It’s often said that the best way to build functional strength is to perform deadlifts and bench presses. That way, you can train in such a way that you’re using multiple muscle groups in unison and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal praise.

functional training

But actually, you can make the case that these aren’t really functional in the context that we’ve described them. Why? Because there is no point in the wild where you would be tasked with picking up a perfectly straight bar from the ground with perfect technique.

In the wild, you’ve have been picking things up in a hurry, at the wrong angle and with poor grip. When you climb a tree for instance, you might be performing the equivalent of pull ups – but every single branch is going to be a slightly different shape and a slightly different width. No two branches are the same and the angle you’ll grab the branch each time will be different as well.

This is true functional strength.

And this is why you need to start training in your garden! Not only will training in your garden help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will also expose you to training in different weather conditions and it will ensure you’re getting a good dose of vitamin D. In short, this is far healthier for you and it poses a unique challenge.

So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can skip, jog round the garden or even just try moving a pile of bricks from one side to the other. With more space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!

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Home Training Routine Jogging

Home Training Routine Jogging

Do you enjoy to jog? Or are you worried that it will cause you joint issues, or is just too difficult to do? It’s true jogging has been getting a lot of bad press lately.

That’s because jogging is an example of ‘steady state cardio’. That means that it involves exerting yourself at a low level for a long period of time – running for 30-50 minutes for example. This is something that fewer and fewer people now advice with the advent of HIIT (high intensity interval training) and it has something that has been shown to be less efficient than that alternative. If you want to build muscle as quickly and effectively as possible, then you should be alternating high intensity with periods of recovery. This will burn more fat in the long term, it will increase the health of mitochondria and it will be less likely to burn through muscle.

Jogging Tips & Benefits

Or at least that’s the theory. But actually, there are a lot of good reasons to carry on using steady state and we’re going to take a look at those now.

HIIT is Brutal

The first reason to keep on doing steady state training is that HIIT is brutal. A lot of people paint HIIT as this ‘quick fix’ for muscle, pointing out that it lets you burn more fat in less time. In 20 minutes of HIIT, you can get a full workout and burn a lot more calories than you would on a 30 minute run.

jogging for fitness

But actually, the difference isn’t that big and it’s not as profound as most people make it out to be. What’s more, HIIT is really, really unpleasant. While you might think that HIIT is the ‘easy option’, the reality is that it is far more gruelling and most people just won’t be able to maintain it as a regular part of their routine. Jogging on the other hand is something that everyone understands, that you can do anywhere and that can be quite fun. Just pick a destination and run!

Running Boosts Anabolism

And what is more, is that running can actually help you to increase your anabolism and build muscle in the long term. This may go against everything you’ve been told but it actually makes a lot of sense.

That’s because running trains the heart. Specifically, it helps you to enlarge the left ventricle, which enables you to pump more blood around the body with each beat. This is good news, because it means you’ll have a lower resting heartrate, which in turn will translate to lower stress and lower cortisol.

And that means you’ll spend a lot more time in a ‘rest and digest’ state, flooded with anabolic hormones like testosterone, growth hormone and more. It also means that more blood, more oxygen and more nutrients can make it around the body when you’re resting and when you’re training to power more brutal workouts.

It’s a Good Way to Get Cut

Running long distances is still a good way to get cut. It will burn a lot of fat and if you run for 40 minutes, you can expect to burn anything up to 700 calories. The negative effect on muscles is far more negligible than most make out too.

So in short: get running! What have you got to lose?

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Exercising with Health Issues

It’s very likely that one of the reasons that you are not currently exercising is due to an injury. What many don’t realize is that the best way to recover is to actually start exercising the injured muscle or joint. Yes this is going to hurt to a point but you will want to exercise under the close supervision of your doctor or therapist.

Whether the injury was a major one or you somehow hurt a muscle group and it just isn’t getting any better. Muscles that don’t feel as though they are healing are feeling tight and sore because they have contracted.

For example if you damage the knee muscle in your knee area known as the meniscus your best course of action is to start working out your knee. Physiotherapy can help get you mobile again. Your therapist will recommend using a stationary bike with a very low resistance to get your movement back again.

Within two to three weeks you will start doing leg exercises and slowly add weights to your ankle. This process may hurt to some extend but you have to get your muscles stretched again. Building up your meniscus is important so that your knee bones don’t start to rub against one another.

If you are dealing with any type of injury then see your doctor for advice first. Exercise slowly and remember to apply ice to the injured area after working out. You should feel your joint or muscle area improve within the first few weeks of moderate exercise. The key is to keep exercising regularly and to slowly build the intensity.

Top Exercise Tips:

• Do a few stretches before starting your main exercise
• Listen to your body and identify pain as opposed to soreness
• Slowly decrease the intensity level before ending your workout
• Perform stretches again
• Ice the injured area

If you have suffered a major injury then seek medical advice before starting on any type of fitness routine. Just be aware that getting back into exercise can help the injured area recover faster and help you get your mobility back.

exercise injury

Modifying Your Workout Routine

Even if you are feeling really sore or a bump has suddenly developed on your hand you can still exercise by doing different things. Learning how to modify your exercise routine will be very important.

For example you may have hurt your hand so you can’t lift weights today. Instead you can go for a walk or a swim. While walking you can stop and do leg squats, arm circles, neck stretches and hamstring curls. If you normally run change to riding a bike or walking or going for a swim at your local pool. Before you know it you have your 30 minutes of exercise in and can head home for a nice cup of tea or coffee.

For smaller injuries there really is no reason why you can’t switch your routine and exercises that day. For any major injury then icing the area and resting is your best course of action. Any pain or swelling that doesn’t subside in a couple of days should be seen by a medical professional.

Types of Exercises

There are hundreds of different exercises that you can do. Just take a quick look through the available exercise DVD’s and videos available at sites like Amazon. You could easily select a couple of different workout routines and try them all.

As we mentioned before doing an exercise which you like will be really key. You are more likely to stick with it than if you try the latest fad just because all your friends are doing it.

If you haven’t exercised in a while you really are better off starting with something simple like going for a walk or taking a swim. Swimming is really beneficial for your joints and water aerobic classes are very effective. This can be a good choice if you have joints that ache or if you have knee problems. You can start moving again without putting too much weight on your joints. Then as you lose weight or increase your mobility you can begin to add other exercises to your routine.

Another popular exercise is Yoga and this can be done by taking a yoga class or at home using a Yoga DVD. Just be sure to pick up a beginners DVD and watch it through first before attempting the class.

practice yoga

Cycling is yet another great exercise which can be done in various ways. Spinning classes are extremely popular and this trend is expected to increase over the next couple of years. Working out on a stationary bike is perfect for those living in areas where weather conditions aren’t suitable for year round biking.

Mountain biking is a wonderful way to get out and see some local scenery. This is a good way to spend time with your family by making it a day out and taking a picnic lunch with you. Just remember to take an emergency repair kit with you incase you get a flat tire.

Dance Fitness is huge and currently Zumba classes are leading the way in popularity. These classes are based on Latin American dancing with movements that are easy to do. The music has an uplifting beat to it which no doubts contributes to making you feel energized while dancing. Plus Zumba is great for kids and seniors alike, another great idea for doing some family fitness together.

Core training is an important part of your fitness routine and should be incorporated two to three times per week. Core training places its emphasizes on the middle area of the body including your stomach muscles, pelvis and lower back which all help protect your lower back. Developing strong hip and lower back muscles also improves the condition of your knee muscles. Core training classes are opening up in gyms everywhere.

Training drills are exercises which can be done anywhere and don’t require any special equipment. Training drills include exercises such as high knee stepping, side shuffles and walking quickly backwards a few yards and then rushing forwards. Training drills are excellent to use as a calorie burn workout.

Senior fitness classes are becoming very popular and include exercise specifically designed with seniors in mind. These classes are aimed at helping seniors get mobile and active again. Senior fitness classes include swimming classes, yoga, tai chi, Zumba and walking groups.

Should You Use a Personal Trainer?

There seems to be a trend today for hiring a personal trainer but are they really worth the money? One of the biggest benefits of hiring a personal trainer is getting one on one instruction. With this type of instruction you can be certain that you are performing each exercise correctly. Plus a good personal trainer can help motivate you and help you reach your goals.

It is normally the cost of hiring a trainer that turns people off. Personal trainers can be expensive for sure and it depends on what your fitness goals are. Are you training to run a marathon or enter an iron man competition? If so, the cost might be worth it.

personal trainer

One popular option which is showing up in many fitness clubs is that of sharing a personal trainer. This normally involves 2 or 3 other people training at the same time. This still allows you to receive personalized instruction but at a much cheaper price.

When looking into hiring a personal trainer there are a few points you want to take into consideration:

• What are their credentials?
• Do they perform a fitness evaluation?
• Do they take a personal history on you which should include a medical and fitness history?
• Will they design an individualized program for you?
• Are reassessments and adjustments to your training schedule done on a regular basis?

If all of the above points are covered then the chances that you have discovered a good personal trainer are good. Of course when you meet the person you can tell almost immediately if you will get along with them. Remember you will have to take their advice and their aim is to help you achieve your goals along the way.

Hiring a personal trainer is a personal choice. It may be worth hiring one for six weeks so you can get an exercise program developed for you. Then all you have to do is follow it. This option is often a good solution for those with a limited budget.

Hopefully you now have a good understand of what fitness is all about and why you should be exercising regularly. This report has covered various types of exercises and fitness options and there should be at least one or two that has sparked some interest for you.

Remember that as an adult you need to exercise for at least 21/2 hours per week and take at least one rest day. By adding some resistance or weight training you will be strengthening your body and your muscle mass. This is extremely important as keeping your mobility as you age is vital. This will allow you to spend time with your grandchildren and have the energy to keep up with them!

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