Category: Fitness

Some Bodybuilding Equipment Will Help You More Than Others

There are many ways to approach bodybuilding. Focusing on weight training is one option, or you may utilize assorted machines or else you can even do work outs that involve just the body. Finding all sorts or gear, equipment or tools that are for sale is possible, or at the sports center to facilitate your efforts. Yet, individuals will not discover a function for each and every one of them. The purpose of this article is to inform you about some of the most effective bodybuilding tools you can find nowadays.

No matter what your goals are for bodybuilding, the weights that you use are central to your success. Your local fitness center will more than likely have machines and free weights for you to use when exercising. But if you want to get weights for your home gym, what are your best options? Squat rack comes to mind, they are smaller than power cage which will fit most home. You can take a look at some of the recommended rack at MuscleExperts. When buying weights, you have to choose between cast iron, plastic filled and rubber coated weights. If you have hardwood floors at your house, you may not want to use cast-iron weights as they could dent your floor. One option that people choose, especially if protecting their floor is a consideration, are plastic filled weights. These are cheaper but may need to be replaced quite often. A home gym, especially one over a hardwood floor, should always use expensive rubber coated weights. Cardiovascular exercises which are done prior to and after a workout are very necessary. Most bodybuilders do not usually exercise in this manner. To improve your overall health, and increase your gains dramatically, cardiovascular exercises should be done when lifting weights. Do you use a jump rope? These are great tools for building up your endurance when doing cardio. This will help you stay balanced, build endurance, and improve your ability to do aerobic exercises. Your endurance levels are very important when you are bodybuilding. Using a jump rope, like many professional athletes do, can help you build endurance very easily. A jump rope is also inexpensive and extremely portable. You can use it virtually anywhere. Outdoors or indoors will work. Exercise equipment like a jump rope is simply something that you cannot do without when following a bodybuilding regimen.

When doing deadlifts, or squats, a bodybuilder must use a weight belt to get the maximum gains possible. A weight belt supports your lower back during such exercises, which is extremely important for preventing injuries. However, weight belts actually limit your mobility and ability to do certain motions which may make it unusable when doing certain exercise routines. If you work out a lot with a barbell, you may develop calluses. If so, buy a pair of gloves to use. To improve your overall results, you should wear gloves while working out, especially if it is intense with heavy weights. It is important to get a pair of gloves and a weight belt to promote safety while you exercise. They can also help you lift more weight.

To make your bodybuilding successful takes tools, and this article looked at several of them, which could be helpful. To determine what you need, that will depend on your goals and whether you workout at a home gym. Find the products and brand names with the best reputation, through your research, before you buy any equipment. It is essential to have the right equipment to do your bodybuilding, as long as accomplishing your goal is something you are serious about.

Tips for New Runners: How to Start a Running Program and Remain Injury Free

As the New Year approaches, many people’s thoughts turn to New Year’s resolutions. Losing weight is often at the top of those resolution lists, and starting a running program is often the weight loss vehicle of choice. For individuals who are new to running, initial enthusiasm often turns to overtraining and injury. Here are a few tips to help new runners avoid the injury bug:

Get Professionally Fitted for Running Shoes

Although there will be temptation to grab low priced running shoes off the sales rack when one is new to the sport, resist this urge. The only cushion between a new runner’s irreplaceable knees and feet is the soles of his or her running shoes. Low priced shoes often lack adequate cushioning and support that new runners need. Specialty running stores can be very helpful in recommending proper shoes for a new runner’s unique gait and size. Buying from a specialty store will be a little more costly than buying from the local discount store, but it will save money on doctor’s bills in the long run (no pun intended).

Walk Before Running

New runners should really start as new walkers. For individuals who have never run for distance before, walking for a time should precede running. When the new trainee can fast-walk continuously for 30 minutes, he/she is ready to begin light jogging. At this point, one minute of running, alternating with one minute of walking, for 20-30 minutes total duration is reasonable. The walking breaks will allow the legs to recover from the new stress of running, and will decrease injury risk.

Run on Softer Surfaces

Softer surfaces, such as cinder tracks (such as those seen at most high schools), are far more forgiving on the feet and legs, and will help runners, both new and experienced, avoid injury. Asphalt roads are relatively soft as well. Concrete (the material used in most sidewalks) is hard and unforgiving, and should be avoided if possible.

Warm up and Stretch – In That Order

Stretching cold muscles can actually increase, rather than decrease, the risk of injury. Training sessions should always begin with an easy warm up, consisting of 5 to 10 minutes of brisk walking. Stretching is done only after the warm up. Stretching should be performed with slow, steady movement. Bouncing into a stretch should be avoided, to prevent over-stretching or tearing muscles and tendons.

There is No Shame In Resting – In Fact, It’s Mandatory

New, enthusiastic runners may feel the need to run every day, to prove they aren’t slacking off in their training. This attitude is nothing more than a fast track to overtraining and injury. Rest days are vital to staying injury-free. New walkers/runners should limit running to 3-4 days per week for the first 3 months.

Don’t be a “One Trick Pony”

If overall health and fitness is the goal, new runners should incorporate some cross-training activity into their program. Resistance training/weight training, especially for the upper body, is important in order to maintain all-around fitness. Yoga and stretching are also important components in a well rounded fitness program.

Trainer Answers Fitness Questions

Have you started training for a marathon with out the proper information or guidelines?

Or are you attempting to get fit or stay fit but continue to feel like a misfit in the gym or on the track.

If so it maybe time to consult a personal trainer.

Trainers can show the way to better fitness while avoiding injuries.

Amy Dixon is an exercise physiologist who writes a monthly column for Women’s Health magazine and stars in the magazine’s two new DVDs, “Total Workout in 10!” and “Ultimate Fat Burn!”

She offers a few answers to common fitness questions posed by readers:
Q: I’m having a problem getting rid of my “muffin pouch,” “love handles” and inner-thigh bulge. I’m an avid runner, but don’t have much time for strength training. Please help!
Cody

A: Sounds like your body has reached a plateau and it’s time to change up your fitness routine. Vary your workouts by running three days a week and up your intensity with speed work and different terrain. Add cycling and stair-climbing into your workouts and try weight lifting, too. But it’s also time to take a serious look at your diet. Chances are you’re eating more calories than you think. Start a food diary and check out the calorie and fat contents in the food and drinks you consume.

Q: Do you have any suggestions to curb late-night eating?
Crystal

A: Try doing something productive that stimulates the mind, such as reading. If you can just get through several nights without hitting the fridge or the cookie jar, you’ll have more willpower the next time around.

Q: I had my first child a year ago. I’ve lost most of the weight I put on; however, I can’t seem to get rid of the fat that’s on my belly. What can I do?
Amanda

A: Typically, the first place you put weight on is the last place that it’s going to come off. In order for you to shed the excess fat, you’re going to need to increase the intensity in your cardio, keep up with a weightlifting program and take a detailed look at your diet and make the necessary changes. Trust me-I’ve been there twice.