If you have decided to start getting into better shape, but do not want to pay the high cost of a monthly membership to your local gym, then you may want to consider adding a few pieces of gym equipment to your home or office. This will give you the flexibility of working out whenever time allows and you will not have to worry about all the wasted time driving to and from the gym, and competing for equipment. Your home gym does not need to be elaborate to offer a terrific workout. You just need to be sure you have the right equipment to meet your personal goals.
Before you start searching for a good used treadmills sale, you need to first understand what you hope to accomplish in your workouts. Develop a list of your short and long term fitness goals, as well as a time line as to when you home to accomplish them. This will not only help you better realize which equipment will be right for you, but will also give you a great method for tracking your results along the way.
Now that you know what you hope to accomplish with your potential home gym, you can begin looking for the various types of equipment that will help you effectively reach those goals. If losing weight and building or toning muscle are part of your plan, you will most likely need to incorporate both weight lifting equipment and a good cardio routine (i.e. treadmill, elliptical, or a light jog outside). When these two methods are combined, the potential fitness level is escalated dramatically and results can be seen much faster then with one or the other alone. Keep in mind that free weights are a great supplement to a full weight machine and are a great way to save money and space by only buying the weights you need at any given time. Often you can find great deals on free weights and other gym equipment on sites like Craigslist as well as on other fitness related websites.
Owning your own home gym equipment will require an initial investment, but some people don’t have the money to spend a huge sum of money up front. Don’t let this discourage you from working out; there are other options for you to get back in shape without breaking the bank. The most common alternative from buying your own fitness machines and equipment is to join a gym and pay a small monthly membership fee. Some people would still rather work out in the privacy of their home, so the local gym wouldn’t be an option. Instead of buying your own home fitness machines, another way you can still work out at home is by leasing gym equipment.
Leasing or renting fitness machines and equipment has many benefits. One of the benefits, as mentioned above, is the fact that you can still work out in the privacy of your own home. You don’t have to wait for a machine to be available for you when you have you own home gym. Also, leasing gym equipment allows you to use a higher quality machine than you would normally buy. The key to leasing home gym equipment is to look for a leasing company that offers a low interest rate with a guaranteed option at the end of the contract to let you buy the machine if you choose. This is a great way for you to own cheap weight lifting equipment that’s better in quality, and it won’t hurt your pocket up front.
Another benefit of leasing equipment for your home gym is that it allows you to have more than one machine at a time. I don’t know about you, but having just one machine at a time is pretty boring and un-motivating. Having an option with multiple machines helps keep you motivated to work out by switching from aerobic workouts to weight lifting.
Moms lead busy lives. They need to take care of the family, the kids and the house. With the household chores and the family competing for her time, it is almost difficult for them to find some time for themselves.
The good news is that these activities do exercise their bodies. Carrying the baby, vacuuming or taking the kids to school can help the mom remain active all day. But they need to have a workout plan and trainer that will help them lose excess fats at the same time stay fit.
Some moms claim that they simply are too busy to find time for workouts. If they make their exercise a priority then they should make time for fitness even for just 10 to 15 minutes each day. This can make a lot of difference in the woman’s body.
The good thing with doing exercises is it boosts the person’s self-esteem. It makes mom feel good physically and mentally after. It also enhances metabolic rate making the body burn fat faster and getting rid of those ugly bulges.
Exercise early in the morning on an empty stomach. This can raise your metabolic rate, making you active all throughout the day.
Progressive exercise is the best approach. This means you start slowly then you progress towards your goals.
For moms who want to get in shape, the following workouts can be very profitable:
7 Great Mommy Workouts
1. Stretches. A complete workout should always begin with warm ups such as stretches. This will prevent unwanted injuries from occurring. Also, it will prepare your body for the rigors of the routine. Do not stretch forcefully. Just do them until you feel a mild tension but not to the point of pain.
Neck stretches involve tilting the head forward until the chin reaches the chest. Then turn the head slowly to the left, aligning the chin with the shoulder. Repeat the same steps with your right. Then return to the original position. Do three to five sets for this exercise.
Shoulder rolls. Rotate the shoulders 10 times forward and 10 times backwards.
2. Mock jump rope. Pretend you are doing a jumping rope by extending your arms and jumping up and down. Do this for 30 seconds.
High knees. Alternately lift the knee until it reaches the hips. Do this again for another 30 seconds.
3. Cardio blast. Stand with feet wide apart. Extend your right leg to the side until you bend your knee 90 degrees. Go back to the starting position. Then do the same with your left foot.
4. Ab Planks Workout. This exercise is designed to develop core strength and attain stability. You need a yoga mat for this exercise.
Begin in a plank position which means placing your forearms and toes on the floor. It looks like you are doing push ups only you support your body with your elbows not with your palms.
Your head is looking down on the floor. The body should be straight and rigid. Hold this position for at least 10 seconds. As you get used to this exercise, you can hold it for far longer like 60 seconds.
Then, you need to lift one leg off the floor slowly for two counts. Do the same for the other leg. Do this 10 times on each leg. The abs will contract as a result to be able to support the torso. This will stretch the glutes and hamstrings in your body. You will feel the muscles in your abs tighten as you raise each leg.
5. Modified Push-Ups. Push-up is one of the most popular exercise routine. It exercises the pectoral muscles found in front of the chest. It also moves the triceps muscles found at the back of upper arm. This can provide core stability. If you have strong core muscles, doing physical activities is a cinch.
Begin the modified push-up with the usual push-up position. Hands and knees are on the floor, feet are raised up on the air and the head looking down.
Your hands should be placed on each side. Support your body weight with your knees not with your feet like the usual push-up. Lower your body to the floor, bending your elbows, until the chin touches the mat. Slowly go back to the original position.
You should feel the muscles in your back, abdomen and upper arms tighten as you alternatively lower and raise yourself.
You can also do the modified wall push-ups. You can do this exercise standing up. Both hands should be placed on the wall. Then you lower your chest until the chin touches the wall. Then go back to the original position. You can do this for 10 to 15 times.
6. Strength training. Lifting weights can prevent injuries when the mother gets pregnant. It strengthens the muscles near the joints. It prepares the mom to lift her baby once she gives birth.
Start with 3 to 5 pounds weights. Do not work yourself to exhaustion. This is counterproductive. Inhale and exhale evenly. Do not breathe out forcefully as it causes undue pressure on the pelvic area. You can lift heavier weights later once you are used to the routine.
7. Modified hundreds. Lay flat on the floor. Face up. Knees are bent but the lower legs are straightened out. The legs look like an inverted L. Then raise your head and shoulders. Extend your arms about 6 inches off the ground.
Hold this position 10 seconds. Inhale for the first 5 then exhale for the remaining 5 seconds. Then return to the original position.
Motherhood is an exciting time of life. It should not hinder you from getting back to shape. Consistency is the name of the game. If you do your workout routines 15 minutes three times a day then you will reap more benefits for your body.
Author Bio: Julia is a freelance writer for a weight training site. Her main purpose in life is to help moms all around to get in shape, but you can also find her riding her bike and dune buggy around her neighborhood.
You’ve heard how great is to work out regularly, but do you really believe it? Do you want to feel better, have more energy and live longer? Classic exercises under the assistance of a NJ personal trainer are the most efficient solution. The benefits of working out regularly, from preventing certain health conditions to sleeping better at night, are impossible to ignore.
1. Working out improves your mood
Do you need to do some physical exercises after a stressful day at work? A workout at the gym or a 30-minute walk can definitely help you relax. If you have no time to go to gym, it’s still no problem, because NJ personal trainers can come straight to your house. Working out stimulates various brain chemicals, process which makes you feel more relaxed and happier. You will also look better and feel better if you work out regularly and, on this occasion, you can also strengthen your self-confidence and self-esteem. Regular physical activity can sometimes prevent even depression.
2. Fitness helps combat chronic diseases
Are you worried you might have a heart disease? Do you hope you can prevent osteoporosis? Training with an NJ personal trainer can be your winning jackpot. Regular physical activity helps to prevent or properly manages high blood pressure. It normalizes the levels of cholesterol in your blood, stimulates high density lipoproteins or cholesterol and reduces the number of triglycerides. NJ personal trainers know the right exercises to prevent type 2 diabetes, osteoporosis and certain cancers.
3. A NJ personal trainer can help you keep your weight under control
Do you want to get rid of excess weight? Try to forget about loafing about on your couch, in front of the TV, and start walking or do other physical activities. When you work out, you burn calories and the more intense your physical activity is, the more pounds you will lose.
Whether you are working out to lose weight or simply to be healthier, it is sometimes hard to create results. This problem can be a product of slow metabolism, not enough workouts, or even too many workouts! However, the “no result” problem can be combated but will take time. There are numerous tactics you can use in order to see the effects of exercise.
First of all, it’s necessary to understand that just because you work out regularly doesn’t mean your body can handle unhealthy food. Of course you are burning extra calories but if you are expecting to see weight loss or larger muscles, you have to have a healthy diet. Protein and carbohydrates are two specific nutrients that you absolutely need if you’re going to exercise. Without them, your body will not have enough energy to do what it needs to do, like burn calories and build muscles. Lean meats and whole grains are where you should be obtaining these nutrients from.
Results will appear quicker if you work out at high intensities for a short amount of time. 30-40 minutes is the perfect amount of time to exercise. Working out at a high intensity after building up endurance will benefit your body because more calories will burn, muscles will be worked harder, and your endurance will continue to increase. However, if you are looking to mainly burn fat, low intensity work outs may work the best. At high intensities your body is mainly burning carbohydrates where as fat is burned during low intensity work outs.
You will not see results if you don’t keep yourself hydrated. Water is essential in everyone’s diet, especially when they exercise. If you think drinking 8 cups of water before a work out will work, you’re wrong. It takes a while for the body to actually absorb the water (into your muscles, for example!) and will not benefit you immediately before a work out.
Try to fit strength training into your work out routines. Cardio does help increase muscle mass, but not as much as strength training does. Every time you lift weights, aim to increase the pounds you lift even if it’s just a few pounds. If you’re lifting the same amount over and over again, your muscles will get used to it and will stop changing eventually. Lifting weights also burns calories, especially if you lift them after a cardio work out!
In many instances, people quit working out. They get bored, don’t have enough time, or lose motivation because they just aren’t seeing results. To avoid boredom, switch your work outs. Go on a walk/run outside one day and use an elliptical machine the next. Take a class at your local gym or invest in some work out videos that you can do in your own home. Experiment with biking, rollerblades, skateboards, jump ropes—anything you can find! Try out a sport like basketball, soccer, baseball or football. There are many, many options for exercise. It is extremely hard to fit exercise in a busy schedule, especially when you are tired. To combat this, think about your schedule at the beginning of each week. Write down any possible open time that you can exercise, even if it’s only for 20 minutes. This will help you plan and stick to your routine if you tell yourself ahead of time that you’re going to do it. If being tired is a problem, think of how you’re going to feel post-workout. If you want to quit because of a lack of results, don’t give up! It does take time, and if you are doing everything right then you will see the effects sooner or later.
Brianna Elliott is a student at the University of Wisconsin – Stout and a regular contributor at ProbioticSmart.com and PSCLife.com – a leading retailer of ThreeLac and Align Digestive Care.
When it comes to shopping, most people tend to spend more than they need. Although there’s nothing wrong with buying in bulk when it comes to certain things like food, but trying to buy home gym machines will cost you a lot of money. If you are trying to build a home gym, you have to decide which type of machines you actually need. The best way to figure this out is to write down your fitness goals on a piece of paper. Everyone is going to have a reason why they are trying to get back in shape, but the reasons are not the same. One person’s goal might be going to the Olympics while another person’s goal is to lose 5 pounds for a wedding. So you need to buy your home gym machines according to your fitness goals in mind.
The first thing to do when trying to choose exercise equipment for home is to figure out what your short-term and long-term fitness goals are going to be. Some of you might want to lose weight, tone down your body, or build muscle mass. Deciding this first will determine if you need to either buy weight training equipment or aerobics machines.
Next you want to decide which machines will best fit your needs and would help achieve these goals. For those looking to burn fat and lose weight, you’ll need to find an aerobics machine that will increase your heart rate. Buying a treadmill or an elliptical are great machines to help you burn the fat and increase your metabolism. If you’re trying to build muscle, then you would look at free weights such as dumbbells, barbells, kettle bells, etc.
To help save you more money when shopping, you can find cheap exercise equipment for home in the classified ads of your local newspaper. Buying used equipment can literally save you hundreds of dollars in the long-run.