Month: May 2019

How You Can Ease Your Gym Fear

  • Book A Session With A Trainer. If not knowing how to use the equipment is what is stopping you, that is an easy fix. Just book a session with a trainer to help show you. They will help you learn the ropes, and before you know it, you will look like a pro. One or two sessions with a trainer can make any beginner feel far more confident in going to the gym.
  • Wear Clothing You Feel Comfortable In. Next, be sure you wear clothing you are comfortable in. At the start, it is not about fashion. Instead, it is about function. Worry about how you look later. Right now, focus on comfort. The more comfortable you are, the more confident you will be, and that is what most people will notice anyway.
  • Start Slow. It is important you start slow. The last thing you want to do when you first start at a gym is to try every piece of equipment and then find you cannot walk the next morning. If you are learning a bunch of new exercises, try just doing two or three first. Get used to those and then add more to the mix. This will help to limit your post-workout muscle soreness and make going to the gym a far more positive experience.
  • Get A Training Partner. Finally, consider getting a training partner. Going with a friend to the gym is a fast and easy way to feel more comfortable and take the pressure off you. When you are with someone else, it will not feel like everyone is watching you (which, chances are, they are not anyway!).

Booty Shaping Exercises

  • Lunges: This exercise really does tone and shape your butt. When you first start doing lunges don’t add any extra weight. Your body needs to get used to this type of exercise first. Lunges put extra stress on your knees so it is important that you do this exercise properly. There are plenty of free exercise videos on YouTube which can teach you the correct way to do a lunge.
  • Squats: Squats are the most popular exercise to tone up muscles. Use your own body weight for resistance training. Remember to keep your back straight while doing squats. This takes the pressure off your lower back and puts it on your buttocks were it is most needed. Other things to remember when doing squats are: distribute your weight evenly by keeping your feet flat on the floor and using your heels to push you up out of the squat. Don’t drop into a squat; use controlled movements so that your knees will not be put under a lot of extra pressure.
  • Stair Climbing: Instead of taking the elevator why not climb a few sets of stairs instead? Alternatively you can use a stair climber at the gym or in your home if you have one. The muscles in the backs of your legs and buttocks get an excellent workout when climbing stairs.
  • The Isometric Butt Squeeze: You can do this while watching T.V. Lie face down on the floor and squeeze your butt cheeks together for 30 seconds at a time. Alternatively, you can do this exercise while sitting in a chair or standing. Butt squeezes are exceptionally good for women; it tightens the pelvic floor area and tones the buttocks at the same time.
  • Step-ups: For this exercise you will need a step or bench. You start with one foot on the ground and the other on the stair. Push off with your foot that is on the ground until it reaches the same height as the one on the stair. Slowly lower back down until your foot is back on the floor. Change feet and repeat as many times as you can.

Benefits of Using Outdoor Fitness Equipment

Free exercise

The public parks that install this type of equipment are providing a completely free option to get fit and healthy. This helps to save on the monthly or yearly cost of buying gym membership. It has the ability to encourage more people to get active because there is no cost involved. Most of the outdoor fitness equipment is relatively easy and simple to use to avoid potential injury and doesn’t require the need to hire a personal trainer. Even though the exercise options will be limited compared to a full gym, it is still a great introduction to different exercises and helps to get fit.

Mix strength and cardio training

Exercising outdoors usually means there is a lot space to combine a varied range of workouts. The use of equipment like bikes or rowers is great for cardio. But, this exercise is also achieved by running about the park. This activity should be combined with strength training to tone-up and build muscle. Useful equipment can include pull-downs and leg presses to help target the different muscles throughout the body. Mixing the different forms of exercise is the most effective way to help build muscle and lose weight. Plus, muscle is more effective at burning calories, so the body naturally burns more calories when a mix of exercises takes place.

Family friendly environment

The less confident children are more likely to be encouraged to use the outdoor fitness equipment in a park or similar space compared to a traditional gym environment. It is a great way to get children to exercise. The children can learn by seeing others exercising and see this as a normal part of day-to-day life. Also, it gives families with grown children the opportunity to be outside and exercise in a fun and relaxed environment.


How to Do Pull-Ups

The only way to get strong enough to do pull-ups is to actively train for it. You need patience, but if you can invest in this for a few weeks, you’ll easily conquer this exercise.

Phase 1: Eccentrics Only

  • To begin with, you need to focus on the eccentric portion of the movement, which is when you lower yourself to the bottom. This is also called a ‘negative’, and is where you start to build a lot of the strength required for pull-ups.
  • Simply jump up and grab the bar and using either momentum from your jump or with a chair, position yourself at the top of the movement with your chin at the bar.
  • Then, release your legs from the chair (if using one) and lower yourself to the bottom AS SLOWLY AS POSSIBLE.
  • This is a single rep exercise, and you want to try it no more than 4 times, so 4 sets during a session.
  • Your goal is to work towards stretching your negative from top to bottom for as close to 20 seconds as possible. Meaning – it should take you 20 seconds to get from top to bottom. Once you can do this on all four sets, you’re ready for the next phase.

Phase 2: Eccentrics with Pauses

  • Same as Phase 1, get to the top of the bar, but this time, while lowering yourself, pause half-way down.
  • Hold your pause for 8-10 seconds.
  • Then lower yourself two-thirds down.
  • Hold for another 8-10 seconds.
  • Then lower to the bottom.
  • Rinse and repeat, 4 sets the same way.
  • Once you can do this, move to Phase 3.

Phase 3: Spotter + 2-ankle hold

  • By now – you should be ready to start cranking out full range pull-ups with support. Here’s where having a friend or a spotter really helps.
  • Grab the bar, assume the bottom position of the chin-up and crook your ankles together, and have a friend/buddy grab your ankles with a firm grip.
  • This way, when you push down your ankles into their hands, you’ll push yourself up.
  • Do this and work towards getting out 12 reps in a set. When you can do that, move to Phase 4.

Phase 4: Spotter + 1-ankle hold

  • This phase is the same as the previous, but now your spotter will only grab 1 ankle to support you.
  • This forces you to use more of your stabilizer muscles to generate the power for the lift.
  • Do this version till you can get 12 reps in a set.
  • Then move to the next phase.

Phase 5: Spotter + waist support

  • Final phase – the spotter will now support you by holding you at the waist, while you pull yourself up towards the bar.
  • Once you can get 12 reps this way, you are ready

Test

Now, you should try to perform a un-supported strict pull-up. If you followed the program you will already be able to do about 4-5 clean reps with no help at all.

From here on, it’s all about practice and practice. Keep at it and watch your numbers go up!


Make Exercising Fun

  • Trying Something New and Doing What You Love
    On way to make your exercising fun it to try something new. If you’re just going through the motions of a workout you are bored. Chances are you’re doing the minimum and getting minimum results. Switch it up. If you’re excited about what you’re doing in the gym, on the track or on the trail, you’ll be more into it, and you’ll get more out of it. Another way to make exercising fun is to do what you love. The biggest benefit to doing something you love for exercise is that you’ll actually do it and like it. The psychological benefits suggest that “forced exercise” isn’t as helpful and voluntary exercise. Voluntary exercise attributes to well-being while forces exercise does just the opposite.
  • Finding a Partner and Playing Games
    Getting a workout partner can always add an extra spice to your workout routine. A like-minded individual to push you, offer encouragement, suffer and succeed with you will make things a lot easier and much more interesting.

You can also incorporate games while you workout such as lifting odd-shaped weights, or playing a team sport such as basketball. You can also add a little competition between the two of you which can always make things a little more riveting.

  • Go Outside and Make it Count
    Go camping, or take in a sunset. Simply being outside has health benefits. Sunlight increases testosterone levels via vitamin D production. It also helps recharge your body and soul. There are many volunteer projects that require lots of physical efforts that will give you a workout, while contributing to the community such Habitat for Humanity for example. Not only will you get exercise while being outside, but you will be contributing to your community as well. Positive all the way around.