Many people have gym memberships, and gyms can be great options when you want to work out, get fit, and live a healthier life. Unfortunately, as nice as it may be to have a gym near your home, this isn’t an option for everyone. Thankfully, home gym options like all-in-one gyms are a wonderful alternative.
How is an All-in-One Gym Different? An all-in-one gym is typically a home fitness system that includes equipment that combines many pieces of gym gear into one piece. Some all-in-one gyms also feature add-on accessories, but they are referred to as being “all-in-one” because even with the accessories, the actual product is one simplified system. What is Included With an All-in-One Gym? Each all-in-one gym is different, and each system includes different pieces of equipment. Some packages simply include free weights and a workout bench, but others are more complex and sophisticated. Tempo, for example, is a home fitness company that offers all-in-one gym products that include large video screens which can be used to display workout videos and live classes. You can shop Tempo for different setups that match your fitness level. Many gym enthusiasts shop Tempo for the brand’s portable all-in-one gym solutions. Can an All-in-One Gym Be as Effective as a Regular Gym? When it comes to fitness, the results you get are only going to be as good as the amount of effort and dedication you put into your fitness journey. Paying for a gym membership does you no good if you don’t work out at the gym often, and the same goes for an at-home all-in-one gym. If you work out frequently in a safe manner using proper techniques, any type of gym will deliver results. An all-in-one gym may, however, be less expensive in the long run. Once again, it all comes down to your commitment, and this is where having live coaching through a service like Tempo comes in handy. If you choose to go with a paid gym membership, you might consider working with a personal trainer to get better results, but these services can be a bit expensive. Read a similar article about how exercising can lower your blood pressure here at this page.
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Working out in a professional gym comes with several benefits, including the ability to work with personal trainers and access to advanced workout equipment. Although gyms offer some advantages over working out at home, your home still holds the title of the best free exercise facility available.
If you’re thinking about creating your own home gym, you’ll want to first consider the equipment you want to use along with the space you have available. Below are some pieces of equipment that most workout enthusiasts consider must-have items for the best home gym experience: Treadmill When it comes to home gym equipment, a treadmill is one of the most effective and useful tools you can have. Treadmills allow you to get in plenty of cardio at your own pace, and many modern treadmills connect with online training programs. Some also include the ability to synchronize your walk or run with pre-programmed inclines that are based on real outdoor environments. Another big benefit of having a treadmill is that you don’t have to worry about the weather outside. Rain or shine, you can still get in some daily cardio without having to brave the elements. Free Weights Free weights, also known as dumbbells, are another essential home gym equipment must-have. Free weights come in various sizes, and sets can be used to work your way up as you build muscle. One of the biggest advantages of using free weights in your home gym is that they don’t take up much space, and you can do so many different muscle-building exercises with them. Resistance Bands Resistance training is a form of weight training that uses your body weight to push against it. Using resistance bands, you aren’t building bulky muscle, but instead, you have the chance to build lean muscle mass while also burning calories. Many people find that resistance training using resistance bands at home provides the right balance between fat burning and muscle building without the need for a lot of large pieces of equipment. Read a similar article about fitness myths here at this page. It’s no secret that exercise is important for your health, whatever your age. And it’s tempting to assume kids have no problem staying active. After all, there is gym class in school, recess for the younger ones and organized sports – lots of organized sports. But children, and especially teenagers, are far less active than you would think read more
If you've never tried at home HIIT workouts, you're missing out. HIIT stands for "high-intensity interval training. It's a unique exercise technique that involves quick bursts of intense physical activity between rest periods.
It's a challenging way to work out, but HIIT continues to garner tons of attention. Not sure why? Check out this list of benefits you could experience doing these types of workouts. Burn More Calories One fascinating thing about HIIT workout routines is that they can burn a surprising amount of calories in a short period. It's a great way to exercise more efficiently without spending more time in the gym. But it's not about what you burn during the workout. It's about what happens after. Research shows that these workouts force your body to burn more calories after you stop exercising. As your body repairs itself, it uses energy to help you see your desired results. It also works wonders for your metabolism. Many people report higher metabolism levels after doing high-intensity interval training regularly. Lower Blood Pressure and Blood Sugar A few studies show a unique link between HIIT workouts and blood pressure. The study unveiled that even at home HIIT workouts could produce more immediate and long-term blood pressure improvements than standard cardio exercises. But that's not all. Those with diabetes may experience more control over insulin levels. These exercises may help pancreatic function for improved blood sugar regulation. Lose More Weight With more calories burned comes a more significant potential for weight loss. While other factors come into play, you can use high-intensity interval training to lose weight quicker. A recent study showed that these exercise routines helped people lose about 28 percent more weight than continuous exercise with moderate intensities. Build Muscle HIIT workouts can be as complex or as simple as you like. But one thing is sure: The intense movements help you exercise several muscle groups simultaneously for better efficiency. Once again, these types of exercise plans may help you build muscle quicker than the alternatives. Furthermore, researchers believe that HIIT can tremendously affect muscle endurance. Read a similar article about post workout cool down here at this page. Building your quads can provide more stability and strength for full-body workouts, and quad exercises can also work your core muscles for a toned midsection. Below are some simple and effective quad workout choices that experts swear by:
Use Weights Using weights to strengthen your quads can produce amazing results. Exercises like the barbell front squat can build lean muscle quickly, and performing lunges while holding light weights can add to muscle growth. If you perform exercises like the barbell front squat, just make sure you aren’t overextending yourself. Trying to lift too much weight too quickly can lead to injuries. Use Steps Step exercises are great for quads, and you can do them using actual steps or a step-up at home. If you use a step-up at home, make sure that it is sturdy enough to not only hold your weight but also to balance itself against repeated physical contact. Do Box Jumps Much like step exercises, box jumps can build your quads and potentially improve your dexterity and balance. Don’t try to jump too high when first starting. Tripping on the ledge of a box during a jump can lead to serious injuries, so it’s best to perform box jumps after you’ve sufficiently stretched and warmed up. Change Things Up While regular squats can boost your quad strength, you may get more out of your workout by changing things up. Consider doing single-leg squats for a more intense experience. To do this, stand on one leg and stick the other one out at a 45-degree angle. Then simply perform squats like you normally would. This small change can make a big difference in how much exercise each quad gets when you switch legs after each set. Exercise on Your Back Single-leg raises on your back can also be very beneficial for working out your quads. To do these, lay down in a comfortable spot with enough space around your lower body to lift your legs. Cock one leg back so that your knee is facing the ceiling and your foot is firmly planted on the floor. Next, raise and lower the other leg slowly. Alternate legs between sets, and before you know it, you’ll have world-class quads. Read a similar article about hypertrophy training here at this page. We've all been there: You do an excellent workout and feel fantastic for getting through it. But then, the pain hits! You may even encounter delayed onset muscle soreness that doesn't affect you until a couple of days after your workout!
Don't let that soreness detract you from meeting your fitness goals. There are plenty of stretches you can do to avoid that pain in the future. Here are some of our favorites. Forward Fold If you're doing tons of cardio or any other leg-heavy exercises, your hamstrings will feel awful if you don't stretch. Soreness in your hamstrings can be debilitating, changing how you walk and move! Luckily, this stretch is easy. Bend at the waist and touch your toes with your feet firmly planted on the ground. Keep your legs straight and feel the pull on the hamstrings. Don't worry if you can't get too far yet. Stretch as much as you can. Cobra Stretch This stretch looks more like a yoga pose than anything else. It helps prevent delayed onset muscle soreness in your back and core. You'll also feel it in your shoulders and chest. Lay face-down on a stretching mat. Then, lift your upper body and use your arms to stretch your core as much as possible. This stretch will feel familiar if you know the Sun Salutations yoga pose. Shoulder and Chest Stretch Here's a movement that doesn't come with a fancy name. However, it's one you've likely done before. Hold your hands behind your back and extend your arms. You should feel the pressure in your shoulder and chest muscles. It's a great stretch to do before any upper body exercises. Runner's Lunge Last but not least, we have this cardio-focused stretch. As the name implies, it puts you in a lunge position to loosen your hip flexors, quads, legs, and hamstrings. Plant one leg behind you and use the other to take a deep lunge forward. Hold the position for about a minute before switching sides and preparing your opposite set of muscles. Read a similar article about at home marathon training here at this page. If you're suffering from low back pain or have grappled with it in the past, you're not alone. As many as 577 million people globally experienced low back pain in 2017, a 2020 study cited by the International Association for the Study of Pain revealed. In fact, low back pain causes more disability worldwide than any other condition, according to the US Centers for Disease Control and Prevention read more
Whether you're a diehard exercise buff or you're new to the world of physical fitness, creating a workout schedule is a delicate balance. You don't want to work out so much that you overdo things and risk injury. However, you also want to maximize the benefits of your routine and achieve your goals.
So, what's the magic number? Finding a Schedule That Works for You Ideally, you should aim to work out five days a week. That's enough to push your body while giving it plenty of time to recover. Five days sounds like a lot, but your routine doesn't have to be super strict or intense. They don't even have to be that long! Short, 30-minute workouts are fine as long as you maintain consistency. But what if you don't have the time to exercise five days a week? You can start smaller find a regime that caters to your busy schedule. Instead of doing 30-minute workouts five days a week, try 45-minute workouts three times a week. You can also figure out ways to fulfill your fitness goals conveniently. For example, try using a virtual personal trainer instead of going to a gym. Ultimately, how often you should work out depends on your lifestyle, fitness levels, and goals. Striking that balance is half the battle! Mixing Strength and Cardio To get the best results, trainers recommend mixing strength and cardio exercise. If you're doing a five-day schedule, try doing cardio workouts like running or cycling three of the days. For the days in-between, you can focus on strength exercises like weight-lifting. If you can only do three days of exercise, consider mixing the two on the same day! Your virtual personal trainer can split your workout time to do 20 minutes of cardio and 25 minutes of strength training. Alternatively, you can try high-intensity interval training to maximize your efforts. Making the Most Out of Your Schedule Fitness should be a regular part of your life. But even if you have limited time to work on your physical health, there are ways to squeeze in workouts whenever you can. Find a routine that works for you and your lifestyle. Read a similar article about full body home workout machine here at this page. Weightlifting requires a lot of knowledge. Once you know the basics, it’ll become like second nature. One of the things you will need to do is choose the right amount of weights to lift. If you choose weights that aren’t enough, you won’t build muscle. If you choose weights that are too high, your form will suffer. You also risk injury. You need to find the right amount of weight to lift before your progress. You can make the process easier by investing in the best workout mirror to guide you through the weightlifting process.
Take Time to Learn About Weightlifting Before you begin lifting weights, you should become familiar with different exercises, the muscles they work and how to lift with the proper form. Once you know all of this, you can start trying out what is best for you. You should also know that there are a variety of factors that determine how much you should lift: whether you’re naturally active, genetic predisposition for muscles, age and more. You should also know that different muscles can lift different amounts. For instance, you might be able to squat a substantial amount while your shoulders can lift a far lesser amount. Choosing the Right Amount of Weight The right amount of weight is going to make you struggle a bit. You can determine this by the time you get to eight repetitions (if you’re going for 12 totals). Also, your form should not suffer while lifting. If it does, you might be lifting a weight that’s too high. If it’s easy for you to keep going, you need to increase the amount of weight you are lifting. Once you are ready to increase this amount, you should increase it by five pounds or 10 percent of the current amount of weight you’re lifting. If you have serious weightlifting goals, you can increase your weights every two weeks. Just be sure to rest in between workout sessions to allow your body to build back up. Don’t skimp on your protein either. Get the Right Equipment, Gear and Tools Shopping for the best workout mirror can help you to keep the proper form by watching yourself and getting help when working out. For more help on finding the right equipment, tools and gear, check out Tempo. Read a similar article about at home personal training equipment here at this page. Popular with intense exercisers, foam rolling is an activity that can help anyone who suffers from body tightness. When you use a foam roller, you’re participating in a form of self-massage. While using a foam roller can be painful, it generally means that you have tight muscles or tissue. Here are the benefits of using a foam roller.
Decreases Body Soreness One of the biggest foam roller benefits is that it may provide myofascial release. Fascia is the substance that surrounds every organ, muscle fiber, nerve fiber and bone in the body. When a therapist performs myofascial release, he or she locates tissue restrictions and applies a low-level of traction force to relieve it, decreasing body soreness. You may be able to mimic this action with a foam roller. The best foam roller is a model that’s low or medium density. Helps in Muscle Repair When you exercise, you’re putting stress on different muscle groups as well as on tissue and joints. Foam rolling allows you to target these areas and prevent the build up of knots and tension. This decreases soreness, and it may let your muscles recover faster. Increases Blood Flow Putting pressure on a body part increases blood flow. It also improves blood circulation in the body’s soft tissues. The increase of blood flow and blood circulation may improve your range of motion and result in better flexibility. The best foam roller is durable and a size that will allow you to use it with different body parts. A 12-inch foam roller might be great for traveling, but some people have trouble staying on rollers this size, so an 18-inch one is likely your best option. An 18-inch roller is easy to store, and you’re less likely to fall off it. There are 36-inch rollers available, but they can be unwieldy. Foam roller benefits include decreasing or eliminating muscle soreness, better muscle recovery and increased blood flow. Once you start the practice of self-massage with foam rolling, you may enjoy your workouts more and sleep better. Read a similar article about folding weight bench here at this page. |
AuthorAlester Brown writes about online fitness training. She advises people on home gym, online workouts & exercise. ArchivesCategories |