To many, choosing to buy home fitness equipment is more enticing than enrolling in a gym center. It is a better choice indeed to many people who have difficulty juggling time between work and workout. It is also most ideal to people who just can’t enroll in an exercise program particularly because the local gym center is out of the way or far from the house.
On the other hand, it also has a disadvantage. Just like most people ending up not going to the gym often after signing up due to many inconveniences, having exercise equipment at home for a self-workout regimen poses the same problem. Many acquire expensive equipment only to end up not using it at all. The machine just gets stored and collects dust pile, which is a shame because it should have been more of an advantage to you that’s why you bought it in the first place.
To avoid yourself from ending up in the same dilemma, check some pointers below to help maximize your home fitness equipment
Get the right equipment
One reason that leads most people to the situation mentioned above is due to the wrong choice of equipment. Therefore, it is important that you get the right one that answers your needs so that you can maximize its use and thus will be easier for you to achieve your goal of keeping fit all year round.
Your choice can be an elliptical trainer, stationary bike, or any cardio equipment that will not only make your heart healthy but your overall physical as well. Knowing the advantages of each of the equipment available in the market will help you decide which is the most ideal to bring home.
Position the equipment at the right area in your home.
Positioning the equipment at the right location in your home will help maximize its use. Where you position it is a factor as well that affects the frequency of its use. It must be stored where you have enough space to operate and use it, and the right ambiance and temperature so it doesn’t get uncomfortable when you are working out.
Some place exercise equipment inside the bedroom especially if it is small enough to be accommodated. This gives them the advantage since they can be easily pulled out and get used at any time of the day. But if you have a number of machines, it is more advised that you have a nice room where you can put them all in and turn it into a mini gym.
And most important of all, have your goal and discipline.
Needless to say, discipline is the best weapon you can use to avoid leaving your equipment collecting dust in the corner. It is also the best passport towards achieving the desired weight and physical fitness.
If you are one of these individuals who cannot easily find time to stick to a proper fitness routine, you can still workout even without employing any fitness equipment. Here are some quick and simple ideas how to keep that body healthy and fit all year round.
Work and Exercise with your Kids
If you have kids and a baby, take this as an advantage rather than a disadvantage to your workout routine. Put your baby in his pushchair and together with the other kids, have a little trip at the park or just around the block. Brisk walking is a good cardio exercise, which keeps you feeling refreshed and relaxed after-wards. Plus, it is good for the kids too.
Also, you can get everybody moving by tidying the kitchen, the living room, and the bedrooms at least for five minutes daily. Have fun by setting a timer, putting music on, and get everybody, including you, picking up the clatters, books, toys, clothes, shoes, and so on and so forth. It is good as little cardio exercise for you and your kids. There are many things you can do with your kids that will keep you up and running. And in the process, you keep your physical aspect fit and healthy with those little physical exercises.
If the kids go to school, you can use this again to keep your fitness routine by walking them to and fro. Besides exercising, you are spending quality time with them. Plus, you make them feel great and in excellent mood before entering the school. Never use the car for this spoils your goal of keeping fitness routine. Unless, of course, if the school has a long distance. In this case, what you can do is to park the car a little far and walk the rest of the distance.
Use your Time Alone
When you are alone at home, make your list of 5-minute activities which will keep you occupied and exerting physical effort. It can be as simple as climbing the stairs up and down, stretching, running to and fro the house, gardening, watering the plants, laundering the clothes, washing the dishes, and a lot, lot more activities. You can go to the park and just walk around and catch fresh air. There are endless activities you can do. The good thing is it does not only achieve your goal of burning calories daily but it allows you to accomplish the household chores at the same time.
Of course, you need to take rest as well. It will help a lot if you get a good amount of sleep hours so your body and mind are refreshed daily. Plus, you must bear in mind that eating healthy foods is the key to completing your goal of keeping fit and healthy. Be sure that the food is both good for you and your kids too.
1.Drink tea for a longer life-Green tea has long been touted for its high levels of antioxidants and other healthy nutrients; now a large study shows that drinking a couple of cups of the beverage daily might actually extend your life. Researchers tracked some 40,000 Japanese men and women for up to 11 years and found out that those who drank warm green tea daily had lower death rates than those who didn't.
2. Work out, stay sharp. - Exercise not only keeps your body trim , It can also keep your brain young. Starting in your 40's mental functioning naturally drops off, making it harder to remember phone numbers, for example, or to multi task. But aerobic exercise for three hours a week can slow the decline.
3. Think positive- Everybody has different problems and worries that make us think think and think not knowing that we are actually stressing ourselves, Try to think positive in everything you do. be happy! Healthy body can never be healthy without healthy mind.
Here are some pics of the workout equipments that was used in the late 19th century. This exercise machines maybe are the origin of all gym fitness equipments that we used today. Look at the workout attire... stylish, retro, versatile - straight from gym to board meeting and back.
Planning to do some serious work-outs at the gym? Here are seven simple tips to help you in your pursuit to a healthy and more toned body.
* Know and understand your goal. What do you want to achieve? Why do you want to enroll in a gym?
* Consider the two A's. Affordability and accessibility. Does the gym offer easy payments plans? Can you afford the monthly fees? How far is it from your place or your school/work.
* Ask. Call the gym you are interested in and ask for more information, special promos, and other prices.
* Set an appointment. With a professional trainer from the gym. Most gyms offer a free trial session before actually asking you to pay. This would enable you to get a feel of their services.
* Respect and trust your trainer. You and your trainer do not have to be the best of friends but you should at least have a common understanding of the goals you want to attain.
* Have fun with the machines. And follow the STEPS! People often encounter problems when they are not oriented with exercise machines such as treadmill, shoulder/leg press, bicycle, etc.
* Lastly stay positive. Realize the benefits of hitting the gym. In general, going to the gym will make you look and feel good. It's also great place for you to work out your aggretions and to clear your head of the stress that you experience. Focus on the benefits and don't be too hard on yourself.
Have a nice work out at the gym!!!
Can't get to a gym regularly? or can't afford the overwhelming membership fee? That doesn't mean you have to become a couch potato. With the right equipment no fancy gadgets needed either, you can get intense, full body workout in your living room. According to some fitness experts all you need are these five items, and they are come cheap, you can keep them in your closet and available in almost all fitness stores and online stores. Here are the list:
- Jump rope (100 to 300 pesos) 2 to 6 $
- A step bench ( about 400 pesos) 8 $ - any six-inch-tall, sturdy platform will do, you don't need to get a multilevel aerobics platform.
- A set of ankle weights ( 150 pesos) 2 $
- An exercise ball (600 pesos) 12 $
- Dumbbells (75 to 300 pesos) 1 to 6$ - ideally, look for a set of three pairs 2, 5 and 10 lb.
- weight work
- stretches
- power crunches
- cardio
Some tips:
- When you jump rope, keep a slight bend in your knees, and land in the balls of your feet not flat.
- While doing step work, keep your knees aligned over your ankles.
- Also lead with your heel and land with the whole foot on the center of the step.
- When using weights, keep your elbows soft and slightly bent.
Any exercise will do as long as that gets its rate up and keeps it there for at least 20 to 30 minutes. That generally means any aerobic activity, whether its running, swimming, cycling, or brisk walking. The best exercise for the heart are those that sustain our heart rate for a long time. Consider doing aerobics workouts several days a week and combining them with strength training, yoga, or Pilates. Your cardiovascular system will reap the rewards, and so will the rest of your body.
The right intensity when it comes to our heart is working out harder isn't necessarily better. You should aim for moderate intensity 50 to 70 percent of your maximum heart rate. A more vigorous pace won't do any damage, but you won't be able to keep it up for a long period of time. And sustaining the elevated rate is what benefits you. You're better off doing 30 minutes of moderate exercise than 10 minutes of hard exercise.
How to know if we are in the right intensity? Here's how Think of a scale from 1 to 10 with 1 being the slowest possible exercise pace and 10 the most vigorous. Aim for an intensity of 6 or 7 so your working hard but not exhausting yourself. Or crunch some numbers: To find your target heart rate, subtract your age from 220 and multiply the result by 0.6 (for moderately intense activity). That's what you should shoot for.
Can exercising too hard cause a heart attack? If you're already fit no. But if you've been sedentary, doing too much too fast can put undue strain on our heart, the same way it can in any muscle. If you haven't been exercising at all, clear it with your doctor first. Then gradually increase how much you do.
On Dec 6 Our very own Manny Pacquiao will be fighting Oscar Dela hoya and titled it Dream match and we wish Manny all the luck hell need to win the fight of his life, by the way Boxing can be a good sport to try to help us lose weight because you work all of the muscles in the body. And more and more people are trying this sport specially women because of whole body work out. Right now me and my boyfriend are trying this sport just for fun and fitness the first thing that we learn is the right stance, Ill share to all of you what we have learned "the right stance".
To perform the punches and footwork safely and effectively, it is important to get balanced stance. This is the key to executing all boxing moves correctly. And here's how:
- Plant feet comfortably apart. Put your weight on the balls of your deet. Each foot should have the same amount of weight and you should be able to move with ease.
- Bend your kness a little.
- Stand somewhat sideways against your opponent (invisible or otherwise). Align your front foot, hip, and shoulders to take full advantageof your reach and lessen the target area.
- Position the left hand such that the top of your first is parallel to the top of your shoulders. Elbow should be slightly extended but still in place to defend your body.
- Put right first near your chin with elbows close to the ribs and at right angles to the floor. Relax neck and shoulders.
- And that's it your ready to box.
For those of you who are thinking about boxing for better health, here's a little primer to see if you're up to the challenge. As with any exercise program, consult with your doctor before starting. And if you want a more intense workout, you may want to head to your local gym and hire a professional trainer to put you through your paces.
Go Manny!!!
Everybody wants to have a better body or a physically fit body cause having a better body can really affects our health and the way we live. Here are some better body quick tip, to get you started and get more for less.
Better body quick tip # 1. - Physical activity need not to be fancy. It can be as simple as gardening, walking the dog, doing housework, or strolling around the mall. Join a local fitness canter where you can develop a regular exercise routine, and enjoy meeting new people as well.
Better body quick tip # 2. - Exercise works on our cardiovascular strength, muscle endurance, muscle strength, flexibility, and body composition. You'll need a combination of exercises to work on all these components, not just one.
Better body quick tip # 3. - If just starting an exercise program, do your workouts late afternoon or early evening, when muscles and joints are most flexible. You'll cut the risk of injury and of possible heart problems. Once you've gained strength and fitness, pick any convenient time.
Better body quick tip # 4. - It is safe to work out when you have a cold? Yes! light exercise is OK if symptoms are limited to above your neck.
Better body quick tip # 5. - See a doctor first before you start running. Running may be risky to those with heart problems and hypertension. Also, it's not recommended to people prone to sprains.
Better body quick tip # 6. - If you have a pain in the ball of your foot, choose a shoe with stiff, thick sole. If the shoe is too flexible, you'll put pressure on your forefoot every time you take a step.
Better body quick tip # 7. - Want more energy? Take 10 deep breaths every morning, pushing your stomach out as you breathe in. Repeat in the evening. You'll increase lung capacity (and relieve stress).
- Choose activity that you enjoy. You'll be surprised at how quickly time goes by. Before you know it, you might never have tried doing the activity you enjoy. So if you enjoy dancing, enroll in a dance studio close to where you live. If you like walking, then make time for it. Variety is the key to findingyour one true exercise. Try diffrent activities you enjoy until you find the ones that suit you. Along the way, you'll meet new freinds and together established a routine and have a group exercise.
- Set a goal. Set a simple goal for yourself such as walking three times a week, golf once a week, or using the stairs instead of the elevator. Gradually set new goals as you improve.
- Find the most convenient time to work out. Exercise at times that suit you, other wise it will feel like a chore. Your aim should be to fit physically to activity into your everyday schedule. For beginners it might be advisable to workout in the late afternoons or in the evenings when your body is more flexible as it has gotten used to activity.
- Start out slowly. Don't jump into a demanding workout right away. Slow and sure is the technique to staying in a workout plan. As you become more used to the activity, you can increase the intensity of the exercise. Start slowly will help you develop a routine without feeling daunted.
- Start now! It's never too late to start. Don't get bagged down into thinking that's its too late to start. There are no rules or age limits to working out. The important thing is too start today. Don't keep making excuses about being too busy, too old or too out of shape. Everyone, including people with physical limitations and chronic conditions, can benefit from working out.
- Find a work out body. Nothing can be more encouraging than having someone to work out with. It maybe your spouse, girlfriend, siblings or best friend. Whoever you choose, the motivation to work out regularly has a better rate of success than exercising by your lonesome.
- Go to a gym. Still clueless on how to get started? Go to the experts. Try enrolling ata reputable fitness center. Seek the help of a fitness professional who can lead you through the stages of sticking to an exercise plan slowly and safely.
Walking and Running are the best basic way to lose weight we lose weight just by doing it. we lose weight even if we don't want to, because of walking or running. Here are some simple tips to elevate your walking and running exercise to a higher level to help more on your journey to lose weight more.
Walking
Walk consciously = Normal walking should be heel first, foot flat, foot off then toe off. Observe how noisy your feet are when you walk, it means that people who thread heavily don't use muscles to pull the weight of the leg. To make walking harder and more beneficial to your body, make sure you minimize the sound or impact of your shoes on the floor as you take your steps. If you dont walk softly, the impact will be borne by your kness.
Walk with the right posture = Hold your head up, keep your back straight, and your tummy tight. You should be able to breath with ease even with a tucked tummy. Also make sure that the length of your stride is comfortable.
Pump up those arms = Make your arms swing in a wider range in motion. Do arm movement variations such as raising your arms up and down or doing forward or backward puching motions. Move more of your hips while walking. Do variations, like walking on an incline or increasing speed or brisk walking. Do bobbing movements usning more of the calf muscles, or do a march by raising your knees higher as you walk.
Quick Tip - Carry some weights. A set of dumbbells or two water bottles about 2 lbs each
would be ideal. Try wearing ankle weights as well. These will make you sweat in a shorter period and help the entire body work out too.
Running
Do the high knee sprint move = Have a go at jogging with knees then sprint. After a while, do he high knee jog again, and then sprint again. Try a variety of strides to find the most comfortable while moving fast. You should be moving smoothly rather than thumping the ground.
Vary places = Find tracks in different terrains or landscapes. Get out in the field. Go to a golf course, but avoid running on concrete road, as this surface, is too stressful in the joints. If you're using a treadmill, increase the incline to make the workout harder. It may also help build up your speed for when you go running outdoors.
Quick Tip - Wear good running shoes. Most shoes will not last for more than half a year. Using them in longer than that may increase your risk of injury.
Childhood Obesity, It is a major health problem in kids nowadays 'and one that many do not want to see, and others don't even see it until there kids is as big as a snowman. Your kids will suffer from obesity not just in health but also in his social life.
here are some causes of childhood obesity:
too much fatty meats.
too much time in front of a tv or computer.
too much soda or sugary drinks.
too much sugar and white refined breads.
not enough fiber such as whole wheat and grains.
not enough fresh fruits and vegetables.
oversize food portions.
lack of physical activity.
more and more mother's in the workplace causing improper diet.
Years ago kids went out to play and did not sit around with all the new gadgets they have today.
also there were not as many places to get fast food and kids didn't have the money to stuff themselves with BIG MAC'S. etc, also more foods were fresh then today a lot of foods high in salt sugar and preservatives are consumed. Many families do not sit down to eat a proper meal today due to busy schedules and eat on the run and it is usually the worst and easiest food that is eaten. Walking to and from school and friend's houses was how it was not being driven everywhere.
Nearly one in five children grew big enough around the middle to be considered obese, a 65 percent increase in belly fat over just six years, according to study.
Although increases in Body Mass Index scores among children have been noted for more than a decade, the increase in children with significant belly fat appears to have been even greater, based on data from government health and nutrition surveys.
Belly fat is more dangerous than fat in other parts. What you can do is to keep healthy food around the house. Young children do not go shopping- the parents do - so they have control over what appears in the household food area. If there is no candy, no soda, no sugar laden cereal - the kids will not be eating it. As for those who say their kids only eat sweet stuff- do not worry your kids won't starve themselves - they will eat and they may even find they like the more natural foods.And get some daily exercise - play with the kids - toss balls, chase each other, run around with the dog, take walks and limit the amount of time in front of the TV - a good TV rule is NO FOOD while watching TV. That works for adults too - we tend to munch mindlessly when we watch TV and we have food around. Discipline must start with parents and past it to your kids. No government wants to start removing children to foster care due to obesity - but we as a culture have to look out for children - society has an interest in its children...and obesity is shortening lifespans. Don't let this children suffer from obesity. its not there choice to be obese.
Warm up before hitting the gym or exercise is important. It is necessary to warm up before training to prepare the body for the stress ahead of it. By warming up you increase the blood circulation.
The main thing is that the warm up prepares the body for what is to come. Just as an example a cold muscle can´t lift as much as a properly warmed up muscle. Here are some list of warm up activities that may help you throughout your fitness regimen.
1. If your in a gym or own a treadmill or a stationary bike, warm up for 10-20 minutes before engaging in more intensive workouts.
2. Prepare muscles using a 5 to 10 minute stretching routine.
- Head - Extend your left arm to the side at shoulder height, and then press your head towards the opposite direction using your right hand for 20 seconds. Do the same on the other side.
- Shoulder - Raise your right arm then bend your elbow behind your head. Using your left hand, grasp the right elbow and press down for 10 seconds. Repeat on the other side.
- Chest -Extend your right arm across your chest with your right hand towards your left side. From elbow, use the left hand to pres your right elbow towards your chest. Hold for 10 seconds Do the same on the left arm.
- Biceps - Extend your right arm. forward, palm up. Bend the palm downward using the the left hand and hold for 10 seconds. Duplicate the action with the left arm.
- Legs - Bend your right leg behind the left leg and hold the right foot with your left hand for 10 seconds. Repeat with the other leg.
Related article: Weight loss reality check
Why losing weight is good
Weight loss how to start
Exercise so we dont have to go through things like what we about to see in this video. enjoy!
Losing weight is good specially if you overweight, the long term effects of weight loss will be helpful specially when you get older because unwanted fats, unwanted pounds means sickness.
Though losing weight is not that easy.
Here are the following good advantages of weight loss:
Weight loss reduces sleep apnea
Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
Weight loss prevents type 2 diabetes
Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.
Weight loss prevents high blood pressure, heart disease and stroke
That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and
death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).
Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.
Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.
It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.
Weight loss reduces the pain of osteoarthritis
When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.
Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Especially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you; this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
This is some of the benefits you will get by just losing you unwanted fats, so don’t just read this post! Lose weight now!
