Showing posts with label gym training program. Show all posts
Showing posts with label gym training program. Show all posts

Home Gym Workout Tips

Home Gym Workout Tips
Once you know all you need to know about the different aspects of home gym equipment and you're ready to go and build your home gym empire, it's time to start thinking about your home gym workout plan. If you're new to exercise, there are some basic things that you should know prior to beginning your workout plan.
Putting together an effective program isn't rocket science; however, it does take a little research on your part.
If you're reading this, you've already considered the benefits of creating a home gym space that you can use to do your daily workouts. You're probably already aware of the time and, in the long run, money a gym can save you. You're probably pretty excited about the gas you'll save by not having to drive to the gym, and the flexibility you'll have to workout whenever you want. Perhaps you're shy about working out and you're looking forward to exercising in the privacy of your own home.
These are all great reasons to start a gym at home, and they're the reasons that home gyms are becoming so popular today.
There's just one bump in the road that many gym junkies encounter every now and then - motivation!
Once you've bought the equipment and brought it home and you've started a basic workout, it's easy for the novelty to wear off, at which point your $1,500 treadmill becomes a $1,500 clothes rack. If you're concerned that your dedication to fitness will wane if you go the way of the home fitness centre, please read on. I'm here to offer you some basic workout advice and some tips to stay motivated in a home environment!
If you're a workout novice, there are a few things that you should understand before investing in a home gym and embarking on a workout program. There are three main focuses that should have attention in every workout program... 
Cardiovascular fitness
Strength training
Flexibility training
If you're serious about getting fit and reaping all of the benefits of a fit lifestyle, it's important that you include each of these components into your fitness plan.










Enjoy The Benefits of Getting Personal Training

Enjoy The Benefits of Getting Personal Training
As people continue to look for ways to get in shape, many explore the benefits of personal training. A personal trainer can provide certain benefits that may make the difference between a successful exercise plan and an unsuccessful one.
One of the biggest obstacles in any training program is motivation. It is not always easy to find the push needed to go exercise on a regular basis. Having a personal trainer can provide you with both structure and accountability; two very important parts of an exercise plan.

Working with a personal trainer provides an advantage when it comes to efficiency as well. It can be difficult to find time in a busy routine for exercise, and a trainer can help you focus your efforts so you are getting the maximum result for your efforts in the minimum amount of time.
 If you have any recent injuries or chronic health problems you are trying to accommodate, having a professional help you design a safe and efficient program makes a huge impact. They can also be beneficial if you are trying to improve your performance in a specific sport. Personal trainers have spent time studying physiology, athletic training, or similar fields and know how to apply that knowledge to suit individual needs.
If you are fairly new to exercising, using a trainer is a great way to become familiar with different types of exercise equipment and learn how to use them safely. Your trainer will also teach you the proper form to use when lifting weights and educate you on how you can avoid injury. Becoming injured early in a workout program can be very discouraging. By working with a trainer, you will learn safe methods of achieving your fitness goals.










Gym Workouts With Etiquette

Gym Workouts With Etiquette
So, you're thinking about joining a fitness center for some serious gym workouts?
One main reason why serious bodybuilders join gyms is so they can move quickly from one machine to the next to work out with more intensity in less time. There is something called super-setting when you perform two or more exercises using opposing muscle groups back to back such as when, for example, you first do a bench press on the smith machine and then immediately work your pulling muscles on the seated rowing machine.
Crowded gyms, however, can be very frustrating and downright annoying particularly when super-setting. This situation may develop into an irritation that affects how hard you train especially when your main objective should be to concentrate on performing each exercise with perfect form. It's hard to give every rep and set everything you've got when gym etiquette dictates you let others share the machines while you take your time doing all your exercises back to back for three or four rounds.
There are gyms that resemble underground dungeons where the smell of sweat wafting through the air is like the salty smell of sea air at the beach and the sound of weights crashing to the floor after dead-lifts and snatches are like music but the franchised gym you end up going to is probably not one of them.
A Few Items of Gym Etiquette
If YOU are the one who needs to use a machine and someone else is using it, ask to share.
Learn how to use the machines properly. Don't use the flat bench press machine for doing curls. If you don't know what a machine is supposed to be used for, get some guts and ask. You won't be a total newbie for long.
Put the weights back down. If you use a squat rack, remove all the plates and take down the bar. Put away all equipment nice and neatly in their proper place. If you're finished using the leg press machine, set the pin down to the lowest poundage. Not everyone is as strong as you.
Keep a towel in your gym bag to wipe your sweat off the equipment after you're finished using it.
If you're using a hand held audio device with buds in your ears or are wearing a headset, be aware of everything going on 360 degrees around you all the time.
Don't be a chatterbox. Show up to lift and work your butt off.
Don't give your free workout advice to others. Keep your expert experience to yourself unless someone asks.
Help spot other people on lifts whenever.
Don't be offensive in smell or sound. Use deodorant. Don't grunt too much and surely don't use foul language.
Many gyms limit you to 30 minutes on the cardio machines. Honor that time limit (and towel your sweat off the equipment).
So now you're all set to have a good gym workout. What is a good gym workout? A good gym workout is one that you accomplished everything you set out to do: You beat the log book on most if not all of your lifts. This means that for the first set of every lift, you are either doing more repetitions or lifting more weight in order to develop the best physique you can.
Once you get to the gym here are a few pointers so you appear to know what you are doing.
Before You Start Work Sets
Several warm-up sets are advisable before working out a muscle hard. Most novice bodybuilders don't warm up much if at all. This is true mostly of young lifters. The pattern is predictable: When you're young, you have no injuries and don't feel that you have to warm up. Then you get injuries in which the next some years of your career are filled with working around injuries and healing. Usually only when bodybuilders get older do they get smarter and warm up.
The correct mental approach is sometimes just as important as the workout itself. Get your head together before performing a work set. Remind yourself why you're in the gym to begin with and what your goals are-that you are there to improve. Don't slip into doing mindless mechanical workouts.Make sure that any equipment you use is sturdy before you use it. This is especially important when doing exercises such as the bench press in which there is a potentially crushing weight above you. Take a quick look at bolts and screws holding the equipment together. Don't assume that it's safe just because the guy before you didn't have any problems.
If you walk into the gym with low energy or feel as if you have flu-like symptoms, the best thing to do is to postpone your workout for a couple days. If you are training with a partner and feel good enough to stay, help your partner by spotting and supplying good motivation to them on their lifts.
Know the Different Basic Forms of Training
There are several types of routines that can produce excellent results. Try one for a few months before switching. And if one of them works for you, why switch? Remember, success is a combination of hard work and patience. Here are a few types:
The all in one, one day a week workout- you perform a full body workout with at least 10 exercises. Most exercises are done to failure. Rest a week and repeat. If you are a glutton for punishment who likes a marathon session, this is for you.
The work a muscle once a week 3 day split-Monday is chest, shoulders and triceps, Wednesday is back, biceps and forearms, Friday is quads, hams, and calves. You rest on Tuesdays, Thursdays and weekends. This is a favorite type of split among bodybuilders.
The upper/lower body split workout-Upper body one day, lower body another. Workout 3 or four days a week. A typical workout split for power-lifters.
The minimalist high intensity train every four or five day workout-You train Mondays, Fridays and Wednesdays. Each workout has only three exercises being a push, a pull, and a lower body movement. Monday might be Bench, Chins, and dead-lifts. Friday would be Press, rowing, and front squats. Wednesday would be dips, pull-ups and back squats. This is a favorite with the high intensity training crowd. Some say the workout is only good for recovery purposes. Don't listen to others. See for yourself.

Home Gym Workout Secrets by Trainer to the Stars

Home Gym Workout Secrets by Trainer to the Stars
Home Gym Workout Secrets:
• Add Interval Training to your Workouts Researchers at The University of NSW, Sydney Australia conducted tests using interval training and found people lost three times more weight than other women who exercised at a continuous regular pace for 40 minutes.
Include interval training 1-2 times per week in addition to your normal cardio training. Interval efforts can range anywhere from 30 seconds to 5 minutes in length. Aim for an interval to rest ratio of 1:2 and a total workout time of approx 30 minutes e.g., 30 seconds effort with 1 minute easy and repeat or 5 min effort with 10 min easy and repeat.
• If you are stuck for time split your workout into am + pm workouts - e.g. 10 min in the morning and 10 min in evening We all lead busy lives and sometimes trying to squeeze in our daily schedule can mean skimping out on our exercise time too! Think of exercise time as "ME!" Here are few simple tips to help you.
• Minimalistic muscle tone ups! After making your bed in the morning try some triceps dips off the edge, while waiting for the elevators or blow drying your hair in the morning clench and release your glutes, while at your desk do leg raises or squats while watching television - just try and do what you can when you can;
• Try preparing everything that you need the night beforehand that way you can have time for that valuable me time. Better still set your alarm clock 30 minutes earlier!
• Use the household chores as a workout, vacuum or dusting to music energetically, making the beds etc can all be a form of work out especially when you keep your abs switched on!
• Go for a quick walk in the morning for 10 minutes and again in the afternoon, at least then its still 20 minutes of cardio! Every little bit counts!
• Walk - it's cheap, convenient and a great way to burn fat. Walking is fun and can be done alone or with a group and is suitable for all ages. It's a cheap way of getting fit and you don't need any expensive gym equipment. Before you begin though, it's important to remember comfortable walking shoes with good arch support are the best choice for your feet. And most important of all - hydration; always take a small water bottle and take a sip every 15 minutes. Try interval walking, 5 minute warm up, 1 minute very fast then 2 minutes active recover, and repeat for 20 minutes, then 5 minutes gentle walking to cool down, don't forget to stretch afterwards - and voila, you're done!!! Or why not try a power walking class for something a little different. For your heart and general wellbeing, walking for 30 minutes 3-5 times a week, you will benefit by trimming down, toning up and looking and feeling at your best! So pick up that pace and get moving!
• Keep Moving - always take the stairs, park a block away, walk to work etc. Everyday we are told to be more active in our daily lives. Here are some simple easy cheap ways of getting that extra little bit of what the fitness professionals call 'incidental exercise' into your day:
• Instead of using the lifts or the escalators while at work or out shopping why not use the stairs instead, this is a great calorie burner and will help you tone from the waste down!!
• If you find yourself getting bored or upset and angry try going for a brisk walk around the block or walk from one office to another, this is a great way to get calm down and clear the mind.
• Do some simple exercises while watching your favourite TV program i.e. abs crunches during the breaks or calf raises on a step, or triceps dips off your lounge or if you have one a quick whirl on the exercise bike
• Instead of phoning/emailing your friends at work get up from your desk and visit them.
• Post your letters at post box away from work.
• Run errands for your colleagues or do some work as a volunteer for your community - i.e. tree planting days or letter box drops, you get to be outdoors.
• Take the dog for a walk.
• It's all about Variety - mix up your exercise to prevent boredom. Ever been bored with your exercise program so that it feels more like a regimented and restricted routine, - very ho hum to say the least and yes it can lead to that dreaded plateau! Well think again, it's just a simple case of being creative and trying different things.
Try a new class, if you haven't tried Pilates or yoga now is the time, or why not give the pump or boxing classes a go. Get outside and try outdoor circuit training, roller-balding, tennis, or simply have a game of football with some friends, you could even do some hiking. Remember variety is the spice of life - and by doing that your body too will not get used to the routine of your exercise program and you will start to see big results.
• Include exercises with light weights in your home gym to build lean muscle If you think that lifting weights is only for body builders then think again. By incorporating weight training into your fitness program you can gain a lot of benefits including: increased bone mineral density, helps with anxiety, depression and general mental health, lowers sports injury risks, helps to lower cholesterol and blood pressure, healthier heart and may help ward off diabetes. It also helps build muscular endurance for those heavy grocery days by increasing our ability to perform our daily tasks so that means more shopping - yay!!
To control body weight particularly for women, strength training plays a key role. For some women weight gain can be a very frustrating time. However by using light weights with exercises such as bicep curls and double arm triceps kick backs or squats and lunges with hand weights, just twice a week were able to avoid the slow onset of that.5 to 1kg gain in weight when reaching the age of 40 and over. This seemingly small amount of weight can add up over a number of years.
You might be asking how weight training helps keep you lean - well while muscle is being built, the cells that make up the muscle actually burn more calories than what fat does and you continue burning calories even while you are sleeping - awesome huh?
• Find a fitness buddy to keep you company, a dog or iPod. Having a fitness friend will help you stay on track, will be there to help you, motivate and inspire you to achieve your fitness goals. With the support of a like minded peer it will make your fitness experience a lot more fun. You are more likely to stick with it, keep each other on track and help each other when things become difficult. Listening to your favourite piece of music can uplift you and make you want to workout harder, and before you know it, the time will have just flown by. Having a dog that needs to be walked regularly can also help to keep you motivated. Fitness can be heaps of fun!
• Have a realistic goal in mind, such as running in a fun run and then follow a training plan. Have you ever heard of the saying - "failing to plan is planning to fail" well it's true! By having your goals written down, so that it's there in black and white makes you accountable! By using the FITT principle to plan your program for your workouts and have that goal in mind, you will be more likely to keep to it. Lets have a quick look at the FITT principle - frequency which is the how many times per week you are going to train, intensity how hard you intend to train, time for how long with each work out and also when you are going to workout and lastly and the type of training, i.e. swimming, running. By having a set plan written out you can track your progress and mark off the days as it draws nearer to the goal day. By setting a date on a particular goal you can modify your training to suit, check for improvements but also be realistic and sensible with your approach.
• Hire a personal trainer so you learn new ways to exercise. Let's face it - we all need to be motivated at some point in our lives. When we have a particular goal it is especially important. That's why a personal trainer is good. It's their professional passion to be time conscious and making you workout hard to get the results you want. They are there to provide support, inspire and encourage you, be hard on you when you need it, be a good listener, counselor and most importantly a friend. It makes exercise easier, more interesting and fun.
Another role of the personal trainer is to set up safe exercise environments so that you make the most of the equipment in your home gym and to make sure that you do the exercises correctly. A personal trainer can design/customize a fitness program just for you to help you achieve your goals sooner. Sometimes, particular exercise programs might have worked for some, but may not work for you - and to make the most of your time more effectively wouldn't it be wise to consult with the professionals instead of wasting time and energy with something the does not work?
• Try dance classes or a team sport. This will take the edge off boredom and dance your way to a new level of fitness. There are so many different types of dancing and they range from belly dancing, which is great for the mid section to Latin American, ballroom dancing or try a team sport like soccer or football, or perhaps join a swim team.

What Is the Best Total Gym Workout Routine?

What Is the Best Total Gym Workout Routine?
A total gym workout routine allows you to exercise every part of your body. Basically, this system facilitates the use of your own body weight for resistance.
 You do this by using cables and other accessories that you can attach to the bench or use separate from the main frame. In order for your total gym workout routine to work, you need to establish a good one. You need to create a good workout plan and you have to stick with it.
Muscle Endurance Routine
If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine. This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight. You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.
Muscle Building Routine
Basically, if you intend to create bigger muscles, you need to focus on resistance exercises. You may also do fewer repetitions. Direct your efforts into building your muscles. With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise.
 You need to rest your body a day or two before you do the same exercises. However, if you have the time to train on a daily basis, you should focus on your upper body the first day, your lower body the next and so forth.
Cardio Workout Routine
If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest. This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles.
 By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses. To achieve maximum benefits, you need to increase your heart rate to 70-80% of your normal heart rate.
There are many total gym workout routine that you can do. Exercises vary, however, depending on your workout plan and your objectives. 
As long as you create a great workout plan and stick to it, there is no reason why you wouldn't be able to achieve your goals.

Home Gym Workout Tips

Home Gym Workout Tips
Once you know all you need to know about the different aspects of home gym equipment and you're ready to go and build your home gym empire, it's time to start thinking about your home gym workout plan. If you're new to exercise, there are some basic things that you should know prior to beginning your workout plan.
Putting together an effective program isn't rocket science; however, it does take a little research on your part.
If you're reading this, you've already considered the benefits of creating a home gym space that you can use to do your daily workouts. You're probably already aware of the time and, in the long run, money a gym can save you. You're probably pretty excited about the gas you'll save by not having to drive to the gym, and the flexibility you'll have to workout whenever you want. Perhaps you're shy about working out and you're looking forward to exercising in the privacy of your own home.
These are all great reasons to start a gym at home, and they're the reasons that home gyms are becoming so popular today.
There's just one bump in the road that many gym junkies encounter every now and then - motivation!
Once you've bought the equipment and brought it home and you've started a basic workout, it's easy for the novelty to wear off, at which point your $1,500 treadmill becomes a $1,500 clothes rack. If you're concerned that your dedication to fitness will wane if you go the way of the home fitness centre, please read on. I'm here to offer you some basic workout advice and some tips to stay motivated in a home environment!
If you're a workout novice, there are a few things that you should understand before investing in a home gym and embarking on a workout program. There are three main focuses that should have attention in every workout program... 
Cardiovascular fitness
Strength training
Flexibility training
If you're serious about getting fit and reaping all of the benefits of a fit lifestyle, it's important that you include each of these components into your fitness plan.