Why go to the gym when you can bring the gym to the privacy of your home? You can put the finishing touches on your summer body from behind your bedroom doors. With the Iron Gym Total Upper Body Workout Bar you can workout your upper body before you leave home. To achieve the most reward there are five key exercises suggested to individually strengthen different muscles.
A Pull-up is done standing with the bar mounted above. You grip the bar with your closed palms facing you. Using your strength, you then pull yourself until your chin is above the bar. This exercise strengthens the latissimus dorsi.
With the bar on the floor you basically use it as support for your push-ups. Pushing down on the bar, your feet remain on the floor as normal. Push-ups can be used to build up pectorals, triceps, deltoid, and abdominal muscles.
Much like the pull-up, chin-ups are done standing up with the bar mounted above. Instead of gripping with your palms facing towards you turn your palms the opposite direction and over handedly grip the bar. This will not only work your latissimus dorsi, but it will also help build your trapezius muscle.
In a seated position with your legs stretched before you place the bar behind you and simply raise and lower yourself. You would continue these steps in sets. Dips strengthen your triceps.
While lying on your back secure the bar behind your head. You should then hold on to the handles as you curl up for your crunches. Continue to use the bar to further strengthen your abdomen muscle with crunches.
- 1. Great Workouts
- 2. Durable and Quality Material
- 3. Multifunctional
- 4. Inexpensive
Unfortunately, the bar does not come already assembled. However, it is easy to assemble. It only takes a couple of screws to put it together.
Customers who have bought the Iron Gym Total Upper Body Workout Bar are enjoying it overall. Of the different functions of the bar they seem to have somewhat more of a liking for the pull-up function.
With the various workouts to strengthen the upper body this bar has a lot to offer. Since it is in your home you can work out around your personal schedule. Buy the bar so you can trim, strengthen, and tone your body in the most efficient manner for you and your lifestyle.
Adapting Your Fitness Routine for the Road
There’s no need to sabotage your fitness while traveling. Adapt your routine to one that you can engage in anywhere. Of course, if you are able to plan ahead, you can always book a room at a hotel with a gym. However, this isn’t always a realistic option, unless you’re traveling for business with your employer picking up the tab, because typically hotels with fitness facilities are very expensive. So, take a look at the five ways below that will help you stay fit, no matter where your travels take you.
Pack your own fitness equipment
Perfect examples of this are flat band kits, Versa-Tubes, and latex resistance bands, you can easily fit them into a carry-on or laptop bag or the outer pocket of your suitcase.
The best thing about running is that it doesn’t require any fancy equipment, just a good pair of running shoes. And remember if you have knee or joint problems; avoid asphalt, cement and concrete. Find a park near your location and run on the grass only. If you don’t run normally, don’t start, just because you’re traveling. Pick one of the other activities on this list instead.
Calisthenics work great for any body type, it is a series of movements that strengthen and tone your entire body using nothing except your body weight for resistance. A good example of calisthenics is stretching, push-ups, and sit-ups.
Instead of eating hotel food or fast food, pack your own food. Stick to non-perishable items such as dried fruit, Chia seeds, protein bars, trail mix, canned tuna fish, beef jerky and plastic baggies filled with protein powder, such as Whey or Casein protein, you can readily mix-it with milk. The protein will help keep you satisfied. If you can’t pack snacks, then choose lean meats, fruits, and veggies. Eat only fish or chicken, because the body burns lean protein as oppose to red meat, which is stored as fat.
If the weather permits for outdoor pools, get up an hour earlier and swim a few laps. And then after you arrive back at your hotel at the end of the day, repeat the laps. Swim until fatigue and then rest the next day. Remember, if you are fit, you body will burn calories rather than store them. Even if you miss a workout, you’ll stay on track.
Hundreds of years ago the Greeks used a version of the dumbbells as lifting weights and also used them as weights in their version of the long jump. So the dumbbell has been around for a really long time! Dumbbells have changed in their look as the years have gone by, but their function continues to help the athlete achieve their goals in strength and in building muscle. Your standard dumbbell usually starts at 10 pounds and increases in weight by either 5 or 10 pound increments. If you are just starting to use dumbbells, it is better to start at the 10 pound weight and then you can steadily increase as your strength and ability improves. There are many different types of dumbbells on the market today and they are unique in style, weight, and they are also made in different materials.
Product 1- Bowflex SelectTech 1090 Adjustable Dumbbell-this dumbbell is adjustable from 10 pounds to 90 pounds. You can use it if you are just starting to use dumbbells or if you are the more experienced and advance athlete. These dumbbell have a dialing control and a display showing you how much weight you are putting on the plate.
Product 2- Universal Dumbbell Master Pack with Stand-this dumbbell pair is made of a coated iron on the weight plates and durable thermoplastic rubber handles. So it is easy for you to grip. The dumbbells are adjustable from 4 to 45 pounds and they can be stored on the great stand that is included with the set.
Product 3- One Pair of Adjustable Dumbbells Kits by Unipack-this dumbbell gives you an adjustable weight up to 200 pounds. These dumbbells will put the muscle on you quick if this is what you are looking for.
Product 4- Yes4All Adjustable Dumbbells-these dumbbells are made of cast iron and start at 40 pounds to 105 pounds. They have solid chrome handles and are rust resistant.
Product 5- PowerBlock Elite 50 Single Adjustable Dumbbell-these dumbbells starts at 2.5 pounds and go up to 50 pounds. They are very compact which make them easier to control and handle.
All of these above listed dumbbells have great features and offer a variety of different weights, make, and can be adjusted to fit your particular goals. From a display that tells you how many pounds you are using to thermoplastic handles for an easy grip to rust resistant….the choice is yours to make. Enjoy! Great lifting!
When working out, muscle cramps are unavoidable. There are a variety of ways to help get rid of them. One of these ways is by using what’s known as a muscle roller. Many models work in much the same way, and offer e-books or videos for instruction on how to use them properly.
The Elite Sportz Equipment Muscle Roller Stick is 18 inches long. The inner bar is made of a strong steel-like material. It will not bend under extreme pressure, and as this is a hand powered muscle roller, that is a necessity. A one or two handed grip works with this roller. The little beads move independently from each other. When more pressure is needed, a friend can use it and get a little more pressure on the muscle.
The Fitness Answered Training Products “The Massager Stick” has about nine inches of space for rolling. The rest of the stick is covered by handles on either side. The total length is around 18 inches. The beads in the middle move independently of each other, and slide around a slightly flexible metal bar. This model is used in the same fashion as the Elite Sportz Equipment Muscle Roller Stick.
The Master of Muscle Foam Roller for Muscle Massage is a foam muscle roller. This model is 13 inches long and five inches wide. Unlike the previous two, this muscle roller cannot be used sitting or standing. Instead, it must be used on the floor so that your body weight propels your muscles over it. This particular muscle roller has raised nubs in an alternating patter with uniform ridges.
The Stick brand offers nine different types of muscle rollers. The only differences are the amount of flexibility and the lengths. The more flexible the stick, the more it will reach around a muscle. The more rigid the stick, the deeper the tissue it can massage out. The smallest is 14 inches long, and the longest is 30 inches long.
The Product Stop, Inc. #1 Muscle Roller Stick is designed much like those from Elite Sportz and Fitness Answered. There are nine beads in between the two handles that move separately from each other. Each bead has a few ridges in it to help with the right pressure. This is one of the stiffer models, with little give. This stick is 18.5 inches long.
In the large variety of ways to get rid of muscle cramps, one of the most effective is to use a handheld muscle roller.
It is fun to have an alcoholic drink every once and a while. People who drink very little don’t have to deal with the after effects of an over indulgence in alcohol. Light to moderate drinking rarely results in a hangover, but what happens when partying to hearty turns into a touch to much? A hangover. When a person over drinks to the point of becoming intoxicated hangover symptoms are sure to follow. Among those who drink until intoxicated, people drinking larger amounts will show more symptoms of hangovers than people who drink only moderate amounts.
One of the best ways to avoid a hangover is avoiding indulgencing in too much alcohol or by not drinking at all. There are many other ways to deal with the effects of a hangover. However, once the symptoms of a hangover start it is hard to completely eliminate them. Many traditional hangover cures don’t fully relive the symptoms of a hangover and sometimes some traditional cures can make the symptoms of a hangover worst. There have been hangover cures with on scientific basis around for years, but most of the thinking behind these types of cures are based on myths and urban legends.
These myths begin with things like drinking Black coffee. However, coffee is a diuretic that can often further dehydrate the body while only providing temporary relief from such symptoms as feelings of fatigue and headache symptoms. Many have also sworn by eating fried or greasy food to cure intoxication symptoms under the thinking that eating food with a lot of fat can coat the stomach lining and slow down alcohol absorption which can prevent the severity of hangover. Even so, many people fail to result that the fat mixed with alcohol can sometimes irritate the stomach and intestines making symptoms of alcohol over indulgence worst.
So, what can cure the symptoms of a hangover? Generally, the only sure fire cure to getting over a hangover is time with most symptoms lessening in 24 hours. But, there are ways to lessen a hangover’s effects. The most common effect of a hangover is headache and light-headedness whose symptoms can often be lessened by drinking water or a sports drink like Gatorade, which has been shown to lessen the effects of dehydration while also replacing needed electrolytes.
Eating fruits like Bananas are good for lessening the effects of a hangover because alcohol depletes the body’s natural reserves of potassium which can then be replaced by eating a piece of fruit. There is no sure fire ways to lessen the effects of a hangover expect time, so it becomes more important than effect to avoid the effects of overindulgence in the first place.
Ice Balls Anyone?
What are ice balls you might ask? Ice balls are one of the neatest nonsense ways to chill your drinks instantly. They are made in an Ice Ball Maker mold that was specially designed by My Wow Shop. The Ice Ball Maker mold is a 2.5″ circular silicone mold that you open up and fill and freeze. It’s that simple the fun part begins when you open the Ice Ball Maker up and pull out your tasty custom frozen sphere.
Ice ball chiller
Your basic Ice Ball chiller is made of water. The Ice Ball uses the perfect design because at 2.5″ diameters in size, the Ice ball chiller is going to rapidly cool any beverage. The density and size of the ice ball makes it perfect for keeping your nice cool summer drink last a very long time. Try Ice Balls with your Lemonade or Orange juice. Or you might want to try cooling your favorite rum, bourbon, whiskey or scotch drink with a nice and cool long-lasting Ice Ball.
You can start having fun with different ingredients like watermelons and strawberries and cherries or how about a sweet 2 1/2 inch blueberry ice ball? As you can see, with a good imagination the existing possibilities are endless.
Healthy Ice Ball Fusions
Ice balls can be very refreshing, but did you know that they can be a great way for you to stay healthy? You can make ice balls with ingredients that are actually good for you and can help hydrate you and give you a nice energy boost. You can put your vitamins and your favorite fruits into the Ice Ball Maker and pull out a tasty and nutritious treat that will refresh you and supply your body with antioxidants. Another one Ice Ball favorite is the Smoothie Ice Ball. Blending favorite fruits like pineapples or mangoes and blueberries or you use some orange juice and pineapple juice or even apple juice in the mix. Sprinkle some protein powder or some amino acid whey on your favorite fruit, add some apple juice and freeze. The Smoothie Ice Ball we be a very refreshing and a nutrition filled delightful treat for after a workout or a bike ride or even after coming home from your job.
You will enjoy creating your very own custom Ice Balls and will also benefit from a healthy a refreshing hydration and give you that extra little added healthy boost.
Ice Ball Recipe:
The Bowflex SelectTech Adjustable Bench Series 3.1 is designed to assist with building muscular strength in the legs while sitting in a corrected posture. It comes with an overall 15-year warranty with a one-year warranty on the padding alone. Its’ maximum weight is around 300 lbs and it comes with a removable leg brace. It comes with four adjustable positions.
One of the main reported pros with the Bowflex SelectTech Adjustable Bench Series 3.1 is that since you are seated or lying down in a corrected position, it can easily be used with a dumbbell workout. One recommended the PowerBlock Classic Adjustable Dumbbell set, which is also currently available from Amazon and are capable of adjusting to up to 45 pounds in 5-pound intervals. The PowerBlock SportBlock Dumbbells are also recommended and currently available on Amazon. They are capable of adjusting to up to 24 pounds. Overall, the Bowflex SelectTech is capable of being used for over 30 different exercises.
One of its most advantageous features is probably its removable hold-down leg brace. The leg brace is available in order to assist with having a more declining posture during the leg lifts. Many people who are over six feet tall have taken very well to the Bowflex Tech because of its overall sturdiness, comfort and outward curve. The leg brace has also been reported to help them stay comfortably seated when working out.
The Bowflex SelectTech has been reported to be overall very easy to assemble although one common complaint is that its nuts are too loose. Fortunately they’re very easy to tighten if you own a screw and it does come with two wrenches to help you hold the bolts in place. It is overall very easy to adjust.
Its adjustability can be flat, at a -10 degree angle, at a 45-degree angle and at a 90-degree angle. There were some complaints about the 45-degree angle being initially slightly uncomfortable but that it wasn’t anything that they couldn’t adjust to. Especially since it may be the only means of working out for some, Bowflex Tech wants to meet those needs and doesn’t want their customers to feel limited to one position. This particular SelectTech is made mainly for those who primarily prefer to do leg presses and dumbbell workouts.
Probably another one of its most advantageous features is that since it doesn’t take up too much space, the Bowflex SelectTech can fit into basically any room in your house or just anywhere where you can get a little creative with your space. It is tall but not wide so it is mainly a fitting of height that you will need to be concerned about.
The overall customer score is four-and-a half to five stars. If you are someone who is six feet tall or over this bench will probably serve you well. It has been reported to be easy to assemble, adjust and to use. The removable leg brace has also been reported to be particularly handy as well. If you are not satisfied or if it doesn’t arrive, Amazon will be more than happy to work with you quickly to ensure that the problem is solved.
A home gym is perhaps one of the best investments you can make. With regular use, a home gym pays for itself in a manner of a few years. With the amount of equipment available on the market, you can purchase gym items for pretty easily and for a fair price. It does not matter if you are into only strength training or prefer cardiovascular workouts, a home gym is a smart investment. Below are some tips in creating a home gym so you can see how cost effective it really can be.
Make a Decision:
Decide on what type of gym you want for your home. Do you want to only strength train, or do you want to keep it strictly aerobic type activities? Or, preferably, do you want both? By first taking this step, you can determine your budget and needed space.
Set the Stage:
A proper home gym needs a dedicated space to set up and store your equipment. The most important aspect of which room you choose is the flooring material in the room. If the flooring for the room is concrete, like a basement floor, no need to bother adding additional flooring. If the floor is comprised of carpet or wood, you should place down some type of protection. Rubber gym flooring can be purchased at any number of home stores. Depending on what your desired results are will depend on the size of the room. A number of people opt for setting up the gym in the basement or garage. This is advantageous as it is often cooler in such places. Also, it will lessen the amount of noise in the home.
Gym equipment can be purchased at a number of sporting goods stores or online. If you are just starting out at strength training, do not go overboard with buying the latest trends or fads. Various weighted dumbbells or kettlebells, a quality bench, and perhaps a weight-bar kit is a good starting point. Dumbbells and kettlebells are usually priced at $1 a pound. A quality bench can range from $300 to $800. A weight-bar kit, including the bar and several plates, can cost as little as $200. If you want to include cardiovascular equipment, like a treadmill or an elliptical, those can range anywhere from $300 to $5,000.
The key to a home gym you will be proud of is proper planning. Home gyms are a quality investment as you will save time, money, and effort as opposed to paying a gym membership.
Fast food is such a tasty indulgence which makes it extremely challenging to let go of. Learn more about 7 bad effects of fast food on your health and your body.
A higher rate of obesity is linked to fast food. Eating fast food 2 times a week or more packs on the pounds quickly. Research shows there are lots of calories in quick prepared burgers, fries and sugary drinks. Fast food ingredients are high in fat and sodium both linked to obesity.
From eating fast food once a week you can increase your risk of developing long term consequences associated with heart disease such as strokes, and type 2 diabetes. This high fat style of eating puts excessive pressure on the heart with all the sodium, fat and preservatives used in fast food
Type 2 Diabetes
Over eating fast food made with saturated fat and carbohydrates leads to type 2 Diabetes. The body fights hard to rid the body of excess sugar. The inability to control diabetes once diagnosed is very challenging. Many other complications can develop from diabetes such as blindness and amputation.
What we eat plays a big role in how it will digest in our system. Eating high levels of fast processed foods can lead to uncomfortable digestive problems such as acid reflux or heartburn. This can result in irritable bowel syndrome. Make a effort to eat more whole foods to help keep your digestive tract under control.
Fast food is pretty much void of vitamins and nutrients. This type of food adds nothing to your body except the pounds.
No Eating Routine
Having a set time to eat meals keeps your body balanced and keeps hunger under control. It is best to avoid eating on the go which can slows down digestion and boost weight gain through poor eating habits and choices.
Keeps you Aloof
We are a generation raising a generation that view fast food as real food. Eating meals at home is a time to engage with family members and un-wind comfortably over a healthy meal.
Eating fast food not only expands the waistline but can shorten the quality of your lifespan. There is a wealth of delicious nutritious foods available today that satisfy the pallet and your health too.
If ice skating or cross-country skiing is not something you will be doing on a regular basis during the winter months, you might be asking which form of indoor aerobic exercise equipment would be the better choice for your particular fitness goals: a treadmill or an elliptical trainer. This blog will provide the information needed to make an informed choice whether your goal is weight management, general aerobic conditioning, cardiovascular exercise for health maintenance, or training for a fun run that’s coming up in the spring.
Comparative Exercise Physiology of Treadmill vs. Elliptical Trainer
Greg Brown and colleagues at the Human Performance Laboratory of the University of Nebraska had nine male and nine female untrained college-aged participants perform at submaximal effort on treadmills and elliptical trainers. The heart rate was found to be higher after 15-minute exercise sessions on elliptical trainers (164 beats/min) than on treadmills (145 beats/min). In spite of the higher heart rate on elliptical trainer, there was no significant difference in oxygen consumption or energy expenditure after exercise sessions on the two types of gym machines. The conclusion of the study was that both treadmill and elliptical trainer elicit similar physiological responses at the same perceived level of exertion and are equally suitable for aerobic conditioning, weight management, and for non-competitive cross training.
High Impact vs. Low Impact Aerobic Exercise
Although the previous study found no substantial differences between the two types of machines for weight control or for aerobic exercise, the biomechanics of the two types of exercise are completely different; elliptical machines are low or no impact while treadmills relatively high impact exercise machines. If you are overweight or have joint problems then an elliptical trainer will be the better choice for avoiding ankle, knee, or hip injuries. Choose an elliptical machine with movable handle bars for simultaneous upper and lower body training. For seniors with balance problems, elliptical machines are generally safer than treadmills. For people who are concerned about osteoporosis, high impact exercise offered by treadmills is preferable for strengthening bones and muscles. Another advantage of treadmills is greater versatility of settings for speed and incline.
Depending on construction and the sophistication of built-in electronics, treadmills and elliptical trainers models span a wide price range. Suitable elliptical and treadmill models start around $150. At the high end of the price range non-commercial elliptical trainers run up to $1,500 while treadmills can cost up to $2,000
Many people over do the concept of a home gym and then end up not utilizing it beyond once or twice. There are several simple approaches that can facilitate a productive and satisfying home gym experience.
Discover a Pleasant Spot:
Normally, people look for available space such as a corner room or a back room. While these can be fine, if the space is not comfortable the a person will not wish to spend time there. Adding plants and adequate lighting are essential to creating a pleasant space that makes a person want to work out there. The plants add oxygen and the lighting helps a person feel more energetic.
Utilize a Budget:
Some people tend to over purchase exercise equipment or purchase fancy complicated devices that just sit and do not get used. At the start of this process it is important to generate a budget that does not break the bank but affords a person the type of exercise they wish to engage in. For example, start with a basic treadmill and after a time then upgrade if that fits the fitness plan.
Generate a Fitness Plan:
Even with a budget and a work space it is important to know what a person wants to achieve and what goals to attain. This is a process in itself. If the goals are set to high or unachievable then a person gets discouraged. Set the goals too low and a person can feel as if they are not getting a good benefit out of their fitness regime. It is best to set moderate and achievable goals within a reasonable time frame.
Creating a pleasant and desirable work place that is comfortable along with filling the space with proper and tailored equipment that remains in budget go a long way to helping a person with their home gym. The addition of a fitness plan with well set goals means that a person gets the maximum benefit from the monetary and time investment in a home gym.