Keep in shape through the winter

On 09.22.11, In Exercise, By Stevie Wonder

Now that the summer has been and gone, it won’t be long before winter fully sets in. For many this can be a time when it’s hard to motivate yourself to go out to the gym in the evening after a long day at work, as we prefer to stay at home in the warm instead. If you’re used to going for a run in the evening, the dark nights and bad weather can make you think twice – and for many running alone through our dark towns and cities just isn’t worth the risk.

A great way to keep your fitness levels up during the winter is to buy a piece of home gym equipment. Cheap crosstrainers and treadmills can be picked up for around $200, and they both make perfect machines for working out at home. They give a great all-over body workout that will tone up muscles in your legs, torso, arms, chest, back and shoulders, as well as keeping your cardio fitness levels up. Crosstrainers provide a lower impact exercise, as you’re not constantly pounding into a track as you run, so are better for anyone who’s prone to sore and troublesome joints.

They usually have a range of pre-set programs that will adjust the resistance of your workout as you go along, and a lot of treadmills can vary the angle of the running track so you can get the feeling of running up hill. These features can be a great way of keeping each workout session slightly different, and help to minimise the boredom that can sometimes set in.

Both machines will require a little bit of space for you to be able to use them properly, and they usually have a similar footprint to a small 2-seater couch. If you have a spare bedroom or space in your garage it’s best to leave the machine set up so you can jump on when you need, but if not then fold-up and collapsible machines are available.

Local sports stores usually have a great range of crosstrainers and treadmills for sale, and you can use these places to get a good idea of what each machine does and how they work. You’re more likely to get a better deal by shopping online, but in these hard financial times most people are open to negotiation and if you’re the kind of person who likes to haggle this will be easer to do face to face. If you can arrange for the store to deliver and build the machine for you, then you should jump at the chance – some of the more modern machines can be quite complicated to put together, and this can quite often be a workout on its own.

 
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An Easy Guide to Cheap Exercise Bike Reviews

On 05.29.11, In Exercise, By Stevie Wonder

With the price of exercise bikes steadily falling there have been a sharp increase in home use.  According to statistics released by a Men’s Health Journal, one in five home exercisers now do so using a cheap exercise bike, and you can see why. 

Cheap exercise bikes are great training aids and they will let you workout at your own pace with no pressures.  Many people find it hard to exercise in front of strangers and feel ill at ease.  An exercise bike can be the solution to that, but before you buy one you should really make sure you read as many exercise bike reviews as you possibly can.

Cheap exercise bikes come as two different types, although as a general rule, upright stationary versions will always be more competitively priced compared to recumbent versions.  Which type of cycle you go for depends on your physical condition and what you want to achieve.

So for example, if you are very keen to push yourself hard, then a cheap upright exercise bike is the best option – it will work your upper body as well as your lower and they are renowned at offering highly effective cardio vascular exercise.

For overweight people, or those which back problems, then the best option is a recumbent model.  However, these are not cheap exercise bikes, and whilst they will offer improved back support and advanced comfort, those features will come at a price premium.

So when you are looking at exercise bike reviews and decide to buy a cheap exercise bike make sure you choose the best one for you.  Most people will find that as a beginner, the York C101 Cycle can be a great option.  However, if you are looking for a more portable bike and don’t have huge amounts of room, then look into V Fit foldable exercise bikes.  These cheap exercise bikes can be stored in small spaces, and are easy to assemble and quick to use.

Cheap exercise bikes are brilliant for getting fit, and if you really want to see if you can start to improve your health with one then make sure you read as many exercise bike reviews as you can before making a purchase.

There are a number of good exercise bike review websites on the Internet, with the best one so far being Exercise Bike Planet.  This website not only contains reviews, but also lists the lowest possible Internet prices on all cheap exercise bikes meaning you can get the best deal for you.

 
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Finding the Right Yoga Mat for You

On 04.18.11, In Exercise, By Stevie Wonder

If you are out looking for a yoga mat and keep asking yourself – “what yoga mat should I buy?” then I’m here to offer you a few suggestions.  The best yoga mat for almost all yogis is the sticky mat.  These are mats that are made from plastic or rubber and are really the modern day mats that you will see almost everyone using in a class.  The only exception to this is if you are practicing hot yoga or Bikram’s yoga that you may want to go with a cotton yoga mat, or a towel over top of your sticky mat.

Sticky mats are comfortable.  They are also easy to use, to clean, to transport.  They give stability, protection and will also give you the all-essential traction in your practice.  Traction is key to a great practice.  There is also a sticky mat for everyone and every preference.  You can find them in all colors, patterns, textures, sizes, thicknesses and styles.  When you buy a sticky mat they are very much like other mats where what you pay for is what you get.  If you buy a sticky mat on the lower end of the price range it will likely be made from PVC – poly vinyl chloride, which has been found to be toxic to the human body as well as our environment.  As you move up the price scale from there, there are other choices that are a little more environmentally sound as well as not harmful to your health.  The best kind of eco yoga mat you will find is a recycled rubber mat.  These are fine for you and everyone around you as there is nothing but rubber in them.

If, for whatever reason, sticky mats are not your thing, you can go with a few other options out there.  As mentioned for hot yoga there are cotton yoga mats and rugs, there are cork, jute and hemp yoga mats too.  These are all more of a fabric type feel, which for some is more grounding and enjoyable.

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How to Perform Neck Pain Exercises

On 03.09.11, In Exercise, By Stevie Wonder

You may not know it, but neck pain may sometimes result to rheumatoid arthritis. It may occur due to various reasons and studies have shown that prescribed medications may not be the right option against neck pain. Doctors can sometimes prescribe oxycodone or codeine to relieve the pain, even if there is little pain. However, you may resort to various therapeutic neck pain exercises to relieve the pain and prevent it in the future.

Before starting a neck pain exercise routine, you have to make sure that the pain is not due to any type of injury. Once you determined that the pain is due to overuse, strain, and improper posture, then you can now start doing neck exercises to relieve the pain. Here is how you can start on these exercises:

  1. Start by facing forward and then draw your chin slowly towards your chest. Hold it for several seconds before slowly bring your head back to its original position. Hold it again for several seconds and then slowly face upwards and towards the sky. Hold it again a couple of seconds then slowly go back to your original position.
  2. Draw your right ear slowly towards your right shoulder. Hold this position for several minutes before going back to your original position. Repeat the procedure, but this time, start on your left ear going to your left shoulder and again, hold the position for several minutes. Go back to the original position and allow your neck to relax before repeating the exercise.
  3. Start by looking forward and then rotate your head slowly. Face your right and hold the position for several seconds. Go back to your original position, pause, and then slowly face your left side. Again, hold it for several seconds before going back to the starting position. Rest and repeat the exercise again.

You should perform each of these exercises at least 5 to 10 times per session. Remember that your primary goal is to increase your necks flexibility and maintain its strength to avoid experiencing neck pain and to lower the risk of various muscle and bone injuries.

Just like how you do the exercises when you want to learn how to lose weight, these neck exercises should also be done in variety. This is for you to not feel bored with these exercises and practice it on a regular basis. However, as mentioned above, you have to make sure the primary cause of your neck pain. Avoid doing these exercises if the pain is due to an injury as it may aggravate the condition.

 
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Operating A Commercial Gym

On 10.26.10, In Exercise, By Stevie Wonder

For those who are well prepared, starting your own commercial gym can be a lucrative enterprise. Though many budding entrepreneurs, seeing the crowded parking lots and the lines for equipment at the gyms that they frequent, decide that this could be the business for them, many do not see the success that they had hoped for. The key to operating a gym well is buying the right equipment, finding a solid location and setting yourself up well for success long before your doors open. Those who can execute each of these three steps successfully will find themselves well on their way to being successful gym operators.

To a large extent, the right location for a gym will vary from city to city and town to town. In general, it is a good idea to find a location that offers adequate parking to ensure ease of access for your members. Not only that, but the building in which your gym will be housed should offer more than enough room for expansion as membership rates rise.

After your site has been secured, you can begin to think about purchasing the equipment that will fill it. The clientele that you envision using your gym will help dictate which machines, weights and other equipment items will be necessary. New gym owners should be aware that purchasing equipment is often one of the largest expenses associated with starting your own gym. To alleviate the burden of this cost, seek out used commercial gym equipment, which is often sold at a fraction of the price that it is offered new. Typically, even used equipment comes with a warranty to guarantee its quality and your members will not be able to tell the difference.

The last component to starting a successful gym is the staff that you hire. Owners and operators who are just starting out should try to find a few key employees who will be as invested in their new gym as they are. Finding great employees will improve the experience that your members have when they walk through the door and will create a sense of continuity, as your members will see that you have a low turnover rate.

If you are planning to open and operate your own commercial gym, it is important to create a comprehensive business plan long before the doors open. Allow yourself plenty of time to get all aspects of your business ready for your grand opening. Through careful planning, spending your start up funds judiciously by investing in used equipment and hiring the right people, you can see success in your first health and fitness venture.

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Should You Opt For An Elliptical Or A Rowing Machine For Home Use?

On 08.27.10, In Exercise, By Stevie Wonder

Getting fit is a challenge in more ways than one but one of the best ways to stay motivated and get fit is to buy some home exercise fitness equipment. The problem is which piece do you buy? There are so many options available on the market making a good choice can be hard. Two of the most common groups of fitness equipment are elliptical trainers and rowing machines. Both have distinct advantages and disadvantages but both machines will give you a good low impact cardiovascular workout that will exercise upper and lower body at the same time.

Rowing machines, at the basic end of the market tend to be the cheaper option compared to basic ellipticals. Of course you can spend big money on an air rowing machine or water resistance machine if you have tried rowers and decided these are your preferred fitness machines, but most people start at the cheapest and work up to minimise risk. A cheap rower such as the stamina bodytrac glider 1050 rowing machine are often gas or hydraulic resistance. They are easy to store, generally flat enough to slide under a bed, and are easy to use. You just sit and row, no balance required. You can expect a cheap rowing machine to start at just over $100.

An elliptical, or cross trainer or stepper machine is a machine you stand on and simulate walking whilst paddling arm bars to exercise the upper body. These machines won’t fold so you need space to store them permanently. Choosing a good one can be tough as you generally have to select the stride length of the machine. 18 inches is usually the lower recommended stride length, although most found in gyms are 21 inches or higher. It is also advised that you get on and try one inshore as the footplates on the equipment need to be positioned to suit your walking gait. If footplates are to wide apart you can stress knees and hips unnecessarily. Most cannot be adjusted so you need to find a brand and machine that suits you. Even the most basic models are not cheap, and most users comment that finding a smooth enough machine for under $500 is tough. A popular machine at this level is the Schwinn 430. The resistance wheel is at the front making for a smooth operating action, stride length is 18 inches and it comes with a host of features more common to the more expensive machines.

If you are looking for a cheap, easy to store, effective and easy to shop for option a rower makes the best choice. If you have your heart set on an elliptical then think $500, go try out the options to get the right machine for your body shape and go from there. Whichever option if you pick wisely, you should be able to get a machine that will get you fit and last the distance.

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Workout Tips for a Great Six Pack

On 08.26.10, In Exercise, By Stevie Wonder

Nothing looks better than a great six pack. It is the ultimate sign of a fit body. It is also one of the hardest physical feats to achieve. Most people that are actively working out are looking for that tight chiseled core but just seem to not get there. Stop running endless miles and doing countless sit ups and start getting results. Most people training for a six pack are doing it completely wrong. So get off your weight bench for a second and learn what it really takes to get a sexy six pack.

There are two essential compents to a 6 pack training plan. First is burn fat and second is build lean muscle mass. The truth is you already have a six pack it is just hidden beneath your stomach fat. Lose the fat gain a six pack. Simple. Secondly you want to increase lean muscle mass. This will make it easier to burn fat more efficiently as well as add strength and definition to your six pack. There are 4 main things you need to do to make your abs training effective:

1- Build up your rectus abdominis. The bigger your abs are especially your lower abs that better your six pack will look and the less weight you will need to lose to make them visible. Some of the best exercises for training the lower abs are: bicycles, knee raises, reverse crunches and exercise ball crunches. Train your abs no more than twice a week.

2- Increase your lean muscle mass. When it comes to your weight lifting you need to focus on moderate intensity using free weights and compound movements. The goal is to ignite a fat burning furnance in your metabolism through higher intensity weight lifting. Use techniques like the rest-pause, drop sets, super-sets, and circuit training to get the most out of your workouts. As you increase your muscularity your body will burn fat more efficiently and all of your muscles not just your abs will really pop.

3- Implement interval cardio training. If you are still doing long and steady cardio you need to get with the times. That is simply not an effective way to burn fat. Instead spend 30 minutes 3 times a week doing interval cardio training. Interval training simply means rotating between periods of extreme intensity and moderate intensity. The results from this type of training will shock you.

4- Lose weight through proper dieting. Diet is the key element here and it is also the part most people struggle with the most. You must eat right to get great abs. Start by lowering your daily calorie intake. Eat foods high in protein, complex carbohydrates, good fats and drink a lot of water. Avoid sugars, saturated fats, processed carbohydrates, and alcohol.

Getting a rock hard six pack is all about following these four tips at the same time. Doing this will give you great results faster than you thought possible. Spend less time on the olympic weight bench and more time burning fat and your abs will surprise you.

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Overview of Neck Exercise

On 08.23.10, In Exercise, By Stevie Wonder

If you have ever felt stress, you may have felt it in the neck. If this feeling rings true for you, you may find this article very helpful. It will provide you with useful information about the different types of neck exercise that you can perform, how they work and how they can help to alleviate stress in this particular area of the body. Once you have finished reading, you will know all that you need to about how to perform neck exercise.

When an individual feels stress, the stress is commonly felt in the neck and on the shoulders. The neck in particular experiences the constant tension caused by stress more than any other area. When neck muscles tighten up, the muscles of the shoulders and chest surrounding your neck can make the level of stress on this area much higher. In the event a specific muscle group becomes tight and tense, the pain that results can lead to bad posture and over time, it can lead to the development of other, more serious disorders of your neck and your shoulders. Fortunately, there are many practical methods of performing a neck exercise in order to ensure that the neck is free from stress.

The ideal neck exercise to try out is the Chin Tuck or cervical retraction. The idea of this exercise is to move the chin forwards and then return it to the natural position. This movement can aid in reducing stress off of your neck. The exercise is not dissimilar to the head movements made by a poultry bird. This neck exercise should be conducted slowly in a controlled and smooth manner. Furthermore, the tilting of the chin down to the chest must be limited. It is recommended that you hold the position for around five seconds. The movement should be repeated between five and ten times.

This neck exercise should be performed a number of times per day or in the event you neck starts to feel stiff. The greatest thing about this particular neck exercise is the fact that no special equipment is required in order to perform it. The routine is also done in what is described as a “pain free” area. This means that although a stretching of the area is to be felt, pain will not occur.

Neck exercise or varieties of it are required to be performed every day. They are easy to perform and simple to follow. Exercise of this kind is an excellent defense against neck stress or tension. Learn more about P90X review or bowflex selecttech 552 dumbbells if you are interested in improving your fitness at home.

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Best Home Gym Equipment Items For Your Workouts

On 07.22.10, In Exercise, By Stevie Wonder

If you’re looking at building a home gym, then you’re probably wondering what type of home gym equipment you should be putting in your gym.  While each individual will have different needs based on space constraints, budget constraints, and what type of equipment they use and are comfortable with, I am going to hopefully give you some good ideas for things you consider putting in your home gym.

  • Cardio equipment – Cardio equipment is great for warming up and getting the blood flowing.  It is also great for training for marathons and other cardiovascular-heavy events.  Various popular cardio equipment for home gyms are a stair climber, a treadmill, and an elliptical machine.
  • Weight training equipment – Building up lean muscle mass is important for burning fat, so that is why weight training equipment is quite popular.  You can get an all-in-one weight machine which will allow you to do many different upper and lower body weight lifting exercises.  You could also get a weight bench as well as a set of free weights, depending on the types of exercises you do the most.
  • Full wall mirrors – These aren’t only for the vain, because full wall mirrors can help you to see if you are doing certain exercises properly.  If you do a lot of yoga, or if you’re lifting weights, making sure that you have the proper technique is pretty important, or else you’re just wasting energy.  If you can afford a personal trainer in your home, then you probably won’t need mirrors, but mirrors can be great for people to be able make sure they are doing exercises properly.
  • Television – Having a TV hooked up in your home gym can help you to not focus on doing the cardio which can become boring over long periods of time.  You can also get hook ups to be able to hook up your MP3 player to the TV, so that you can have music while you’re working out as well.

Hopefully some of these items have made sense and have given you an idea of what kinds of things you may want in your home gym.

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Running Machine Buying Tips

On 07.18.10, In Exercise, By Stevie Wonder

It is best to do a little research before you set off down to the store to buy a new running machine. Just a small amount of time spent wisely, checking on a few important details can ensure you end up very satisfied with your purchase. So follow some of these tips and you will not go too far wrong when the time comes to get your cash out of your pocket.

The first thing to understand is that running machines come in all shapes and sizes – and prices! So the most important task for you is to set yourself a budget, and whatever you do, make sure you stick to it. Many treadmills have all manner of gadgets and gizmos, that look absolutely great – they might even seem to be crucial – but really, they just add to the price tag without you needing them at all. Don’t get suckered in to buying a treadmill running machine just because it has a built in TV!

The second consideration is whether you want a motorized treadmill or a manual one. The latter are far cheaper and have the added advantage that they can often be folded up, which is good if you need to store it away when not in use. Unfortunately, you will need to move the tread along with your feet on a manual running “machine” as it is your own stride which powers it. Of course, with an electric one, you simply switch it on and start running; the motorized treadmills are better for running as they do not change the dynamics of your running action.

If you spend some extra time considering other alternatives you might be able to save yourself some money. Apart from your local sports stores, you should check as many online stores as possible for the running machine models that they have in stock. If you are lucky, they might have some that are on your shortlist, and they might be for sale at knock down prices, perhaps because they want to get rid of last year’s versions now the newer ones are coming out. Another savvy way to get cut price treadmills and other sports equipment is to consider buying it used. You could do this through newspaper ads, person to person; or some local sports retailers buy in used equipment, and then sell it for a small profit. Either way, you’ll be bagging yourself a bargain!

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