Exercise Home Gym

Importance of Warming Up Before Exercise (Exercise Home Gym)

2008-11-28T14:34:00.000-08:00

Exercise Home Gym

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases.

The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results.

Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized.

Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to.

For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion.

Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets.

For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

Exercise Home Gym

Home Gym Exercises

2008-08-25T23:05:00.000-07:00

Exercise Home Gym

Intro
the below article will tell 5 category of exercises for 5 part of our body. Stated parts as eloborate in this artcile are shoulders, Leg, Chest, back and arm.

Please read carefully because the writer of the article is a person those experienced wide in the field health and fitness.

Lets analyze the various home gym exercises that ca be performed using your home gym.

For shoulders
* Seated Shoulder Press
* Shoulder Rotator Cuff Internal Rotation
* Rear Deltoid Row
* Lateral Shoulder Raise
* Reverse Shoulder Shrug
* Front Shoulder Raise
* Scapular Protraction
* Shoulder Extension
* Shoulder Shrug
* Reverse Fly
* Scapular Depression
* Lying Front Shoulder Raise
* Shoulder Rotator Cuff External Rotation

Leg exercises
* Lying Leg Curl
* Leg Kickback
* Leg Curl
* Leg Press
* Seated Leg Curl
* Ankle Inversion
* Leg Extension
* Ankle Eversion
* Seated Calf Raise
* Standing Hip Flexion
* Lying Leg Extension
* Standing Hip Extension
* Seated Hip Adduction
* Standing Hip Abduction
* Standing Hip Extension w/Knee Flex

Chest exercises
* Bench Press
* Chest Fly
* Resisted Punch
* One Arm Seated Fly
* Incline Bench Press
* Decline Bench Press
* Lying Shoulder Pullover

Back Exercises
* Lat Pull down
* Lying Lat Fly
* Seated Lat Row
* Scapular Retraction
* Lying Lat Pull down
* Stiff Arm Pull down

Arm exercises
* Triceps Pushdown
* Single Arm Pushdown
* Lying Triceps Extension
* Cross Triceps Extension
* Seated Triceps Extension
* Standing Wrist Extension
* Seated Wrist Extension
* Standing Wrist Curl
* Standing Biceps Curl
* Seated Biceps Curl

Also consider that a few home gyms also give you the additional benefit of doing aerobics exercises.

Having a complete body workout with just 40- 45 minutes a day 3-5 times a week has never been easier and added to the fact that it can be done at home is surely the way to go.

For more information on home gyms, what to look for and where to buy visit our home gyms site www.homegymsforyou.com. by: Abdul Martin

About The Author
Visit our site www.homegymsforyou.com to learn all about home gyms.
http://www.homegymsforyou.com
http://www.exercise-equipments101.com
http://www.nutritioninfopage.com

Exercise Home Gym

Looking To Buy Home Exercise Equipment? (Exercise Home Gym)

2008-08-24T08:38:00.001-07:00

Exercise Home Gym

This article I shared to you as a guideline how to choose between treadmills and ellipticals equipment. Thanks for the Author, Mr Ray Hudson that have been published his idea for info sharing.. Kindly vet this article carefully before we choose the right one.

Looking to buy Home exercise equipment? Here is how to choose between two of the best selling ones: treadmills and ellipticals

Both elliptical trainers and treadmills are two of the most popular home fitness equipment. They are excellent tools for getting an aerobic workout indoors. In fact, When you compare ellipticals vs treamills, you will quickly realize that treadmills have been around much longer whereas elliptical machines have only come to the party fairly recently.

As a result, treadmills are wider known and more commonplace. However, a quick trip to your local gym will show that there are almost as many ellipticals these days as there are treadmills. There is a good reason for that.

A quick comparison:

When you compare treadmills to elliptical trainers, you can't help but notice how impact free the elliptical machine is.

With the elliptical trainer, there is no impact on the ground, so the joints in your lower body are free from any abuse. Although the treadmill mat is better for your knees than cement, there is still a significant amount of impact on your joints.

One obvious point that is in favor of treadmills is that it provides a better training experience for a dedicated runner/jogger than an elliptical trainer. If you are training for a marathon or even a 10k, and you don't want to go outdoors too often during the months, you are certainly better off with a quality treadmill.

That being said, if you are looking for a quality aerobic workout with the maximum amount of efficiency, you will not be able to overlook the elliptical trainer. Most ellipticals give you a total body workout if you have dual action handlebars for your arms and foot pedals for your legs, whereas treadmills focus more on your lower body as they simulate the jogging experience.

What is even more interesting, according to recent studies, is that the lack of impact on the joints allows the user to burn roughly the same amount of calories as treadmills with the impression of putting CONSIDERABLY less effort.

Therefore, it comes as no surprise that ellipticals have been the machine of choice for senior citizens with knee problems, as well as physical trainers who are involved in rehabilitating their clients.

This is what Thomas Altena, an exercise physiologist at the University of Missouri-Columbia, had to say: "The physiological responses associated with elliptical exercises were nearly indentical to treadmill exercises." He went on to conclude that "both exercise machines are effective for increasing the amount of calories burned and for producing cardio respiratory health and training benefits..."

Finally, one feature which is often overlooked about elliptical trainers is the ability to add variety to your aerobic workout. Whenever anyone is on an exercise plan, one of the biggest challenges he faces is to stay motivated and interested in his workouts. With the treadmill, the ability to change the incline, as well as the intensity are big pluses, which has contributed to its popularity over the last decade.

The elliptical trainer matches these features and has a few additional ones of its own.

First, we spoke earlier of the dual action handlebars. Well as an exerciser, in addition to changing the cross ramp incline (which is available in Precor models, http://www.elliptical-trainers-review.com/precor_elliptical_trainer.htm) as well as varying the intensity, you also have the option to not use the handlebar and ONLY focus on your lower body.

Although this option is not used often, it DOES add variety to your workout. Also, you can vary the intensity in more ways. You can increase the speed of you motion with or without changing the difficulty level of the stride. With treadmills you have to manually change the speed level to increase your speed.

However, the most critical feature, and what separates the elliptical trainer from many other exercise machines when it comes to variety, is the forward and reversible feature on the foot pedals.

When you are going forward, you feel like a cross country skier hitting the long slopes. However, when you reverse your pedal motion, you can target your lower body in a completely different way. Without question, you are targeting your quadricep muscles and will soon feel them burn after a few minutes.

Although it is too early to state that elliptical machines will dethrone the treadmill as the exercise equipment of choice, you can bet that they will give them a good run for their money. If you look at all the health clubs and rehab clinics, you will soon realize that elliptical trainers are more than just a fad and are here to stay. by: Ray Hudson

About The Author

Ray Hudson is the chief editor for http://www.elliptical-trainers-review.com/, a consumer oriented site that focuses exclusively on elliptical trainers. You get unbiased reviews on top elliptical brands including Smooth (http://www.elliptical-trainers-review.com/review_of_smooth_elliptical_trainers.htm), Proform, (http://www.elliptical-trainers-review.com/proform_elliptical_trainer.htm) and many others.

The site also features tips on budgeting for scuba equipment ( http://www.1-scuba-diving-gear.com/scuba_equipment.htm ) as well as a scuba gear checklist ( http://www.1-scuba-diving-gear.com/scuba_gear_checklist.htm ) .

Exercise Home Gym

Setting Up A Home Gym (exercise home gym)

2008-08-22T08:42:00.000-07:00

exercise home gym

Intro by Webmaster
A home gym is a valuable and wise investment, particularly when you don't have the time or the money to maintain a dedicated gym membership. You can get all the exercise you need without having to drive out of your way or spend a fortune on a personal trainer. Choosing a home gym takes research. Most current home gyms are truly built with the consumer in mind, meaning many are very easy t

Joining a local gym does have some benefits - you may get inspired from the people there, and there are instructors around to make sure you are using the correct techniques. However, a lot of people do not have access to a local gym. For people who fall into this category and perhaps do not have much time due to work or home commitments (a new member of the family for example) a gym at home is a good solution.

So what are the things that you need to know in order to set up a gym at home? Well, if you have used the gym before to train then you will understand what exercise needs you have and this makes things a lot easier. If you have never used a gym before and are a complete novice it might be worth your while going to a public gym to see what it has to offer.

Alternatively you could employ a personal trainer, if budget permits, who can advise you on what you need for your home gym and also check that you are using the equipment properly - as using the wrong technique can be harmful. Otherwise, there are books or videos on offer and you could learn what to do with a friend so as to check your respective techniques are correct.

The next question is where are you going to put this gym? If you have the option you should set it so it can remain permanently set up - all these pack away and folding things might seem like a good idea, but it is just one more obstacle in the way of your training.

Besides this, the folding stuff is not always the greatest quality! So if you have a garage or a spare downstairs room (downstairs is a better idea than upstairs if you will be using weights), so much the better. If the weather is favorable in your neck of the woods you might consider a set up in the yard - your very own little muscle beach!

Okay, we've decided on a setting for our gym, now it is time to equip the place. All workouts should include a cardio session, and this may be the hardest thing to accommodate in a home setup. Low cost stationary bikes and treadmills are often not worth the money.

A more costly running machine might do the trick if your pockets are deep, but they are also large items. A rower has the advantage of being easily stow-able - just tip it upright. These can be quite good value, but rowing is not everyone's cup of tea. Compact but expensive are the Nordic Ski and the Step. If you cannot decide then why not take a half hour jog at the start of each session instead?

The basis of any home gym is the lifting equipment, not just for muscle jocks, but for everyone. It may be the wrong choice to shell out for a multi gym unit, even though it looks as though it does everything. This is where some experience with a wide variety of gym gear helps you know what to invest in.

For many purposes the best choice will be free weights - a selection of interchangeable weights to make up a wide variety of barbell and dumbbell exercises works out to be very good value. Then you should get the best bench you can and make sure it has the attachments that let you work the various muscle groups in your legs. A quality floor surface (a mat will do to begin with) will mean you can comfortably do press ups, sit ups and the vital stretches. Then you have a complete gym set up in the comfort of your own home. by: Sian Quaid

About The Author

Copyright 2006 Sian Quaid. All rights reserved. Sian Quaid's site Home Gyms Home gets you started on home gym topics. For further details please go to her archive of articles: http://www.homegymshome.com/

exercise home gym