If you walk into almost any gym or health club, anywhere in the world you will probably be asked the question. “How much time will you spend on your workout when you come training?” The answer that usually comes back is “Oh, I suppose probably about an hour.” Both the fitness instructor and the gym member are then happy, the instructor got the answer they wanted and the member feels they got the question right.
Now there is no beating around the bush, the No. 1 excuse for not exercising is lack of time. So why do so many people think that you have to exercise for an hour for it to count.
This is a problem. Obesity levels are at an all time high. People are more inactive than ever before. I’m not saying diet doesn’t play a large role in this problem, and is a massive subject, for now though lets just look at exercise and activity levels.
So how much exercise are we supposed to do?
Well the government recommends a minimum of 30 minutes of moderate-intensity physical activity five times a week.
What’s the answer?
Let’s look at the objectives of exercise and physical activity.
* Improve function of heart and circulatory system * Improve function of the respiratory system * Utilise skeletal muscle to improve strength, endurance and posture * Burn energy, calories and the big one maintain weight
This is not a comprehensive list but incorporates the most important aims of a fitness plan in relation to improving health.
There is a new trend.
Many fitness professionals around the world are switching on to. Trainers are finding that short, high intensity workouts are delivering results. People are getting fitter; they are shedding pounds of body fat and improving their health and wellbeing. These high intensity workouts may just be 20-30 minutes in length.
There are various reasons for the effectiveness of this type of workout. The fat burning effect of this type of workout surprises most people. The main reason for the calorie burning effect is due to excess post-exercise oxygen consumption (EPOC).
This basically refers to the amount of time that the body uses oxygen to replace the energy that was used during the workout. The effects can last up to 36 hours after the training session. This means the body is burning more calories than usual for a long time after the workout.
Obvious proof that a short workout can be effective for dealing with unwanted pounds of body weight, and you don’t need to spend hours in the gym.
http://www.goarticles.com/cgi-bin/showa.cgi?C=838971
Exercises to lose weight are important, especially when you’re trying to do that. I’ve never been a particularly athletic person, and I didn’t have the budget for a personal trainer or even a gym membership, so my options were going to be simple exercises to lose weight.
And that usually meant walking. I had tried workout equipment in the past. My thinking was that if a piece of equipment was sitting right there in my house, I would use it. First I had a stationary bike. This was a free cast-off from a family member, so I gave it a try. I liked… and I was pleased:
* Simple.
* Didn’t have to go anywhere, even outside.
* Could use the bike during bad weather.
All of these until someone came to me and told me that this is not healthy. I asked why and he told me that I should do more exercises to get ride of the fat and have a nice body. So I took care of his advice and bought something I saw advertised on TV. With this thing, you sat on it like a bike, but you pushed forward with your feet and pulled back with your hands. But I got bored quickly:
* My hands got blisters from pulling back on the handle bars.
* My rear end got sore.
* Big and bulky… like the bike.
* It was boring, even while watching TV.
So a piece of equipment wasn’t that great for me. I set and thought that if I’ll walk alone, swim or just get out with the dog it will be a healthy exercise for me and I’ll burn the fat. That’s what just happened next few months, but the result didn’t appeared.
But one day I opened an internet page where I found a lot of stuffs about exercises to lose weight, and from here I learned more about how to use the stationary bike and the “weight lose machine” as I called it (the machinery). This page really helped me and now I walk, swim when I want, not to lose weight, the bad side is that the dog wants to get out often.
http://www.goarticles.com/cgi-bin/showa.cgi?C=268138
Imagine there are 1,000 obese people in a country. Every one of them is keen to lose weight. Let us say that 600 of them enroll in a weight loss and exercise program. After a span of a month you are most likely to find 100 of them sticking to their exercise plans and losing weight. If you check, you are sure to find out that 75 per cent of these people are working out regularly on the treadmill. No wonder this machine is considered the most important equipment as far as any weight loss program is concerned.
What makes this equipment such a hit?
The kind of exercise activity that you perform on treadmill is what makes it popular. Walking is an activity that is inherent to human nature. It does not require any special training.
While exercising on treadmill, there are no rigorous jumps, twists or turns involved. You can just stretch your legs and pump your hands. That’s it! It is the best option for elderly people who find it comforting to do an exercise that they already know instead of having to learn new tricks.
Kinds of treadmill:
Treadmills are of two kinds:
* Manual: These are cheaper but more difficult. This equipment consists of a conveyor belt that has to be pushed by the feet to keep it rolling. That helps one to keep on walking.
* Automated: Here, electricity keeps the belt rolling. The exerciser can adjust the speed according to his/her comfort level. These treadmills also come with preset programs that vary the speed according to one’s needs. These machines however are very expensive.
The advantages of walking:
Walking is one of the topmost aerobic exercises recommended by doctors. The advantages include:
* Boosts energy levels * Burns a higher percentage of body fat * Decrease health risks associated with exercise * Increase fitness and overall health
Why should you buy a treadmill?
Often people who walk in gardens or parks do not lose weight. This is because a walk around the park is usually random and thus not helpful. Though you might not be aware of it, you are operating much below your optimum level. There is a much less physical expenditure of energy which is not enough to cause any significant loss in weight. If you are planning to lose weight by walking, a personal treadmill is just the right machine. Walk while you watch your favorite TV show. Exercise whenever you have free time. Research shows that exercise need not be continuous to be effective. Exercising for a 10-minute stretch 3-5 times a day can be a great way to lose weight. There is another major benefit of this gadget. It is an excellent long-term investment. If you use it with proper care, you do not need to spend much on maintenance and repairs. This machine is almost as good as a lifelong membership in a gym or a club.
Summary:
You spend a lot of energy and lose a tremendous amount of weight when you exercise on a treadmill. The best part is that even elderly people can exercise on their own schedule and at their own pace in their homes. For people who do not have an active lifestyle, walking is one of the best exercises to begin weight loss. A treadmill is therefore one of the must-haves if you want to lose weight.
http://www.goarticles.com/cgi-bin/showa.cgi?C=266136
1. Pull ups are better than pull downs. Duh.
2. You don’t need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone.
3. Bicep curls do not produce bigger biceps. Focusing on increasing your body’s overall size is what makes your biceps bigger.
4. John Berardi’s G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it’s better to train more and eat more than train less and eat less.
5. Alwyn Cosgrove’s said this, “A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing.”
6. The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don’t regret a single episode!
7. Learn by ‘doing’ – not by talking about it. I am sick and tired of people who post on forums and ask, “What do you think of this diet or workout etc.?” How the heck do I know? Go try it for yourself and come to your own conclusions.
8. The two man bench press is becoming more popular each year. You know what I’m talking about. Where one guy lowers the bar and the other deadlifts it up yelling, “It’s all you, man!”
9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on…
10. I really can’t stand skinny guys who wear tank tops. Seriously, if your arms aren’t bigger than 15 inches, I don’t want to see your puny arms. Keep them hidden until you earn the right to show them off.
11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes…
12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes’ butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!
13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.
14. Only results matter. It doesn’t matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome – all that matters is what actually happens, the final outcome.
15. It’s possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.
16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys.
17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.
18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best.
19. I heard someone say, “Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time.” I would have to agree.
20. Speak less and listen more. If you are a true student, you will want to hear the teacher’s voice more than your own. You are not learning while you are talking.
21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.
22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I’m talking about the kick ass ones who have a binder full of before and after pictures and guarantee results.
23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free.
24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.
25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.
26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life.
27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication.
28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts.
29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can’t pull up their weight once.
30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don’t do anything about it so they end up getting depressed.
31. No guts, no glory. If you’re not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity.
32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue.
33. Write everything down. This will help clarify your goals and use the past to replicate the future.
34. Find a mentor. They will accelerate your learning and take you closer to your goal.
35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.
36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!
37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don’t agree.
38. I never got dumber reading a book (with the possible exception of the Britney Spears’ book Heart to Heart). It drives me crazy when someone asks, ‘Is this book worth it?’ Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?
39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism.
40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls.
41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row.
42. Unilateral exercises are underestimated compared to bilateral exercises. Don’t believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes…
43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same.
44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.
45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus.
46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting.
47. You don’t know what you don’t know.
48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning.
49. You will get the exact same thing this year if you keep doing the same thing you did last year.
http://www.goarticles.com/cgi-bin/showa.cgi?C=841900
Why people nowadays are more apt to buy an exercise bike rather than join a gym club? Unless you are a young sociable working single with high disposable income, working out from a gym can be an expensive proposition.
Think of the cost of buying an exercise bike versus the ongoing costs of maintaining your membership. You are talking about spending $35 per month to keep up your exercise routines. That’s $420 per year for one person. If you have family members, you could be spending around $600 a year at least.
Having spent this much money every year, you can probably build a home gym with it already. While an exercise bike does look more like an investment, it’s just a one-time outlay with no recurring bills, plus it can last a pretty long time. That should be the biggest benefit for anyone to own this bike over a gym membership.
Convenience is another big advantage when you have your bike at home. Even going to your local gym takes a bit of juggling with your schedule. Its opening and closing times may clash with your work, school or family times.
With your work out bike, you have 24 hours access to it every single day. No exercise gets easier than hopping on your stationary bike whenever you want some calories to burn away.
What happens when you are a jogger and outside is either snowing, raining, too windy, too hot, or too dark? You can immediately see what a dilemma this can put you into.
With an indoor exercise bike, now you are able to switch routines when external conditions prove a bit too challenging. Then it’s a matter of adjusting how cool, warm or dry you want your environment to be. You’d be so glad not to have missed your workout, whatever weather the day brings on.
How good can it get? Owning a good quality home exercise bike, you save a tremendous amount of money and time. And so much convenience over what can be had from a gym membership. You can exercise when you want, how long you want, build fun and health with family members right at home. No extra fees, no extra gasoline to burn.
Summary:
Financially, investing in a sturdy home exercise bike stops you from draining your money with ongoing membership dues. With the convenience an exercise bike gives you, you can save so much time, being able to exercise whenever you want, for how long you need, without incurring further costs.
http://www.goarticles.com/cgi-bin/showa.cgi?C=273965
Gyms are great. They offer their users the latest and greatest exercise gadgetry, well lighted spaces, wall-to-wall mirrors, and strategically placed TVs you can watch if you get tired of staring at yourself sweating.
For some people, gyms are also a place to meet folks and to enjoy camaraderie with fellow fitness buffs and fitness seekers. There are people there to spot you on difficult or potentially risky exercises, or to give you advice on the best ways to flatten a tummy or build bulging biceps.
If you can afford the fee–and, more importantly, if you have the commitment to actually go on a regular basis–by all means, join a gym.
I always advise my own clients, though, to begin their weight training program at home. There are several reasons for this:
Beginners, especially, are often self-conscious working out in front of others–particularly if those others happen to be better toned or more chiseled than they. This is not often a problem in one’s own home (where you can even close the blinds if need be!).
At home, you can exercise practically any time of day or night. No need to forgo a workout because the gym is closed or it’s inconvenient to get up and out the door to drive there.
Starting a workout program at home offers an inexpensive way to give weight training a tryout before committing deeply to it.
Although I happen to think that weight training is good for everyone, I know, realistically, that some individuals just aren’t going to stick with it for more than a few weeks at most. It’s better not to sign a gym membership contract until you know you’re in it for the long haul.
Now, if you’re just beginning weight training, and you’re going to do it at home, please don’t rush out and spend hundreds or thousands of dollars on equipment. You can easily embark on your new workout adventure for less than a hundred bucks. I recommend the following:
A set of dumbbells. For most people in average condition, a good starter set would consist of two 10-pound and two 15-pound weights, with perhaps a couple of 25-pound weights to grow into. If you feel yourself to be weaker or less fit than average, you could get a couple of 5- or 8- pounders as well and use these lighter weights as you accustom yourself to the exercises.
An exercise bench. A basic bench (non-adjustable) will serve you fine, but if you can spring for it, get one that lets you vary the angle of the back piece. Some of the best exercises to help you rapidly build muscles require that your body be inclined while you perform them.
An exercise mat. On a recent visit to a Target store I found 6 different “exercise mats” and another 8 “yoga mats” (which will also work for our purposes). Try to find one that will accommodate your entire length when lying stretched out on it. It should also be reasonably comfortable. You won’t be using the mat for your weights workout, but rather for doing supplementary exercises such as abdominal crunches and leg raises.
If you find yourself taking to weight training and decide you want to make it a regular part of your life for a long time to come, then–and only then–you can look at purchasing additional equipment, such as heavier dumbbells, barbells or a cable weight machine. Some people, of course, end up going all out and building an actual gym in their home.
Nevertheless, the basic equipment as outlined above should meet your workout needs for the first few months–and possibly for much longer.
http://www.goarticles.com/cgi-bin/showa.cgi?C=279493
A golf strength training workout routine may sound grueling and also time-consuming…but it doesn’t need to be! I don’t want you to feel overwhelmed at the idea of starting a program of this nature.
No Gym
You may think you need to join a gym to begin your routine but you don’t. In fact…that could be the worse thing you do! The reason being a gym is full of machines. Machines typically have you sitting down. Machines also isolate usually one muscles group at a time…and in a controlled motion.
None of the above statements support improving your golf swing. Your golf swing is “on your feet”, using multiple muscles in a certain sequence of motion, while controlling your body in space. Machines accomplish none of this!
Minimal Equipment
So if you don’t need a gym…what do you need to get started on your new program? I can tell you emphatically I designed all my golf training dvds, manual and online golf training membership sites to incorporate minimal and very affordable equipment.
In fact, you can set up your entire golf fitness home gym for under $100 dollars! All you need is a stability ball, exercise tubing, hand weights and maybe a weighted medicine ball. No more…no less!
Simple Golf Exercises
Golf exercises can be very simple and easy…or you can make them very challenging and hard. The easiest way to get started is to break up the golf swing into phases. Take each phase and use either your hand weights, tubing or medicine ball to complete this phase of the swing.
I have come up with literally hundreds of simple and effective exercises that have helped golfers add up to 30 yards on their drives and completely eliminate back pain and injuries.
Golf Training Workouts - Strength & Flexibility
Your golf workouts should be 50/50 in regards to strength and flexibility. If you put too much emphasis on flexibility, you’ll have loose, but very weak muscles that are susceptible to injury. If you put a higher priority on strength, you will most likely lose some range of motion, which will rob you of power and distance.
For every exercise, you should do a stretch for that particular movement or muscle group. That way you get the best of both worlds. You not only become a stronger golfer, but one with a higher level of golf-specific flexibility.
Core Golf Strength – Rotational Exercises
If you are short on time, but want to get the most “bang for your buck”, focus on your core golf strength from a rotational standpoint. The golf swing is a “rotate back” and “rotate through”. That’s as simple as you can get…so use your “in home” golf fitness equipment with rotation and you’re set!
Don’t put it off!
Now that you have a better understanding of how easy this type of routine can be implemented…”get it going!” Don’t wait til tomorrow! Do something right now! I’m serious. Get out of your chair and rotate back and forth holding your club. It will feel SO good!
In no time at all…you’ll be an expert with your golf strength training workout routine.
http://www.goarticles.com/cgi-bin/showa.cgi?C=283822
So you’re thinking of purchasing an exercise bike? Good for you! Have you found the perfect spot for it in your home? First, you must know your options. Exercise bikes have changed with the times and now you can choose from more than just an upright. There are semi recumbent and recumbent bikes as well.
It’s always a good idea to read about others experiences with the type of bike you’ve chosen, in exercise magazines or on the internet. Family and friends are always good reliable sources of information too. Why not talk with a personal trainer and ask their advice? When reading through exercise bike reviews, take into consideration they are typically rated according to their various functions, their overall construction and performance.
Exercise can be fun, and should be something you look forward to doing. Remember that as you choose what type of bike your purchasing, and always aim for something with a bit of comfort. Important points to consider; the height of the bike seat should be at an appropriate level to alleviate undo stress on the lower back, more accurately the groin area. This is yet another good reason to read as many reviews about the bike of your choice.
Many online stores will offer discounts and specials to their online shoppers. Reading through a review will give you a better idea of price and the upper hand when haggling with a sales person.
Reading a bike review is a good idea for so many reasons. Allow other peoples experiences guide you in making a wise purchase. Their opinions are invaluable when planning on spending a significant amount of money on something that will undoubtedly be a fixture in your home for many years to come.
Fitness centers and gyms have a variety of exercise equipment and bikes. If you decide that your not ready to make that purchase, consider a membership to your local gym, and use that extra space in your home for a new, smaller wardrobe. A benefit to using the bikes at the gym is versatility and changeability. Places that specialize in exercise equipment will likely have newer, higher end models from standard to electronic.
An exercise bike or membership to a gym is a really good investment, anyway you look at it. Riding an exercise bike for just a short time everyday, will make you look and feel better. It’s a great way to loose excess weight or just to help you maintain your health. Biking is good cardiovascular exercise as well. So do your heart a favor and take a ride!
http://www.goarticles.com/cgi-bin/showa.cgi?C=286467
If you’re reading this article, then we’re going to assume that you already know you need anaerobic exercise (resistance training) to be truly fit for life. You’re not the average woman. You’re concerned about fitness and you’re probably a member of a health club. More than likely, you hit the gym pretty hard at least three times each week, using all of the fitness equipment and working on your curves.
But are you achieving your weight loss goals? Are you the sexy woman you want to be? You know that maintaining your health and fitness is the surest path to being a beautiful woman, but are you happy with the progress you’ve made so far?
Maybe the problem is that you’ve been doing the wrong exercises the wrong way. As they say, knowledge is power, and if you’re going to achieve true lifetime fitness it’s important to understand exactly what type of resistance (weight) training is best for a woman, how many repetitions (reps) you should do, how many sets you should complete and how often you should exercise.
The purpose of this article is to help you understand that HOW you exercise is critical to your overall physical fitness. In other words, just being on a fitness program will not turn you into Wonder Woman. But being on the RIGHT fitness program will.
Some Women’s Fitness Definitions:
Resistance (weight) training is extremely important for women. Without it, you’ll never be the fitness girl you want to be. Before we continue with this discussion, it’s important for us to pause and define some resistance exercise terms: 1. Resistance Training: Exercise that utilizes progressive resistance movements to build strength. 2. Repetition: An individually completed exercise movement. Repetitions are usually done in multiples. Commonly referred to as a rep. 3. Set: A group of repetitions of an exercise movement done consecutively, without rest, until a given number (or momentary exhaustion) is reached. 4. 1RM: One Repetition Maximum. The maximum resistance with which a person can execute one repetition of an exercise movement.
Example: If you are doing dumbbell arm curls to work your biceps, you start with the dumbbells in each hand and your arms fully extended downward. Keeping your elbows locked at your side, you lift each dumbbell upward by contracting your biceps. When your biceps have lifted the dumbbells as high as they can, your hands will be up close to your chin. This is called the ‘top’ of the movement. To complete the repetition, lower the dumbbells slowly to the starting position. That’s one repetition of dumbbell curls. Resistance training is commonly done in sets of repetitions. In this example, perhaps you’d do three sets of ten repetitions so you would fully complete thirty dumbbell arm curls.
We know that women need to resistance train, and we also have some working knowledge of exactly what resistance training means. With that information fresh in our minds, let’s take a look at the reason why most women don’t train this way.
I Don’t Want To Look Like Arnold!
Many women fear that resistance training (or weight lifting) will make them ‘get big’ or appear bulky. Well, fear not! Engaging in resistance exercise will not make you big or bulky, ladies. Let’s take a look at why.
First and foremost, most women do not have enough testosterone in their system to get huge muscles. That’s the bottom line, and that’s the top reason why you will not ever get huge muscles no matter how much you resistance train. Just about the only way for a woman to get large muscles like a man is to alter her hormonal balance through the use of anabolic steroids that mimic the action of testosterone. If you’re not doing anabolic steroids, you have nothing to worry about.
Secondly, even if you wanted to get huge Arnold-like muscles it would be next to impossible. Right now, this very moment, I can guarantee you that there are millions of men trying to get huge muscles. Very few of them are successful, and men have all the testosterone.
The third reason why resistance training (weight lifting) will not give women big, huge muscles is that women rarely perform lifts that will give them large muscles. There are several different ways to weight train, and most people have no idea how to train to achieve their goals.
If your goal is to have lean, toned muscle without a lot of size, then you should be doing high repetitions with a relatively low amount of weight (resistance). You can lift this way all day long and you will not develop huge muscles. This approach to resistance training will accomplish two things: burn fat and tone muscle. That’s it.
If your goal is to increase muscle size, then you should be lifting relatively heavy weights (resistance) about 6-8 times per set. The weight selected should be about 80% of your 1RM. For example, if the most you could ever bench press once is 100 lbs. (your 1RM), then to gain size you would want to be bench pressing about 80 lbs. 6-8 times per set. Compare this to the training of someone who wants to burn fat and tone muscle. The person who wants to gain muscle size keeps the weight much higher and does fewer repetitions.
Finally, perhaps your goal is to gain extreme strength. An example of this would be a powerlifter. Resistance training to gain strength would require you to lift as much weight as possible, but only one time (one repetition). Obviously, this method will not burn as much fat. It will also not create HUGE muscles, but it will result in some muscle growth above and beyond what most women find appealing.
To summarize, there are three different ways to resistance train and the vast majority of women do not train in such a way that they will end up building huge Arnold-like muscles. Even if you wanted to build large muscles, it is extremely unlikely that you would be able to do so (unless you’re taking anabolic steroids!) because women simply don’t have the same body chemistry as men.
Okay, so let’s summarize the reasons why resistance training will not make women big or bulky: 1. Most women do not have enough testosterone in their system to get huge muscles. 2. Even if you wanted to get huge Arnold-like muscles it would be next to impossible because building huge muscles is not easy. 3. Women rarely perform lifts that will give them large muscles.
The bottom line is that for women to get big and bulky, they would need to very consciously TRY to get big and bulky. It would require a certain type of lifting, a tremendous amount of effort, a certain type of equipment and probably regular doses of steroids. So you see, there really is no danger that any of us will turn into Arnold or Rocky Balboa.
A Positive And Negative Fitness Workout:
There are two movements in any resistance training (weight lifting) exercise. These are called the concentric and the eccentric parts of the exercise, also commonly referred to as the ‘positive’ and ‘negative’.
The concentric (positive) part of the resistance training movement is defined as “Muscle action in which the muscle is shortening under its own power” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be pushing the bar away from you on a bench press, or lifting the bar towards your chin on a biceps curl.
The eccentric (negative) part of the resistance training movement is defined as “Muscle action in which the muscle resists while it is forced to lengthen” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be lowering the bar on a bench press, or lowering the bar away from your chin on a biceps curl.
The point to be made here is that the eccentric part of the resistance training movement is the component that will lead to extensive muscle growth. The eccentric (negative) is what actually causes the vast majority of the muscle growth in resistance training. The concentric (positive) tones the muscle.
Female Fitness Tips:
Armed with that background knowledge on the three different ways to resistance train and the two different movements in any resistance training activity, we’re ready to examine how a woman should approach her gym workout. You deserve the best weight loss program possible, and the goal is to help you get the most out of your gym membership.
For women to experience fast weight loss, they must engage in resistance training designed to accomplish that goal. You should be lifting relatively light weight and doing high repetitions. By high, we don’t mean 10-12 either. We’re talking about 60-75 repetitions total, completed in three sets of 20-25 reps per set. Higher repetitions with lower resistance will burn fat and tone muscle, but will not lead to extreme muscle growth.
Women should train often enough to achieve their weight loss goals, which generally means at least three times per week. However, many women want to get into the health club more often than that in order to accelerate their results. The only reason to resistance train less often than every day is concern about muscle damage that can occur with use of free weights or weight stacks. As we already discovered in our discussion of eccentric (negative) and concentric (positive) resistance training movements, it is possible to damage muscle tissue when using free weights or weight stacks.
So when it comes to training frequency, women who are using free weights or weight stacks should keep their resistance training to every other day at most. This will allow the muscle time to recover between workouts and minimize the risk of injury.
To summarize, women on a fitness quest should remember these health club tips: 1. Use relatively low weight, maybe 50% of your 1RM. 2. Do high repetitions. 20-25 reps per set should be about right. 3. Perform at least three sets of each resistance training exercise. 4. If you’re using free weights or weight stacks, train every other day at the most.
Following these suggestions will help you lose weight and tone up without any risk of turning into a muscle woman so huge your kids won’t recognize you.
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Whether you own a circuit training franchise or a large national chain gym, there’s no doubt that two of your primary functions are health club marketing and boosting profits. Every fitness center in the country is looking for new members, while at the same time seeking to increase their income.
What if you could do both at the same time? What if you could get your existing members to do some gym marketing for you, and do it for free? Even better, how excited would you be if your members actually paid you to advertise your health club?
A custom t-shirt can help you achieve all these goals, bringing in more revenue and free advertising for years to come. Selling workout clothing has been profitable for many gyms, and it can be for you, too.
Perhaps the best way to capitalize on the workout wear market is to sell t-shirts with your logo on the front. Your members will wear a high-quality customized t-shirt, and every time they wear it they’ll be advertising for you.
Before entering this side-business, it’s important to consider exactly what type of custom printed t-shirt your members will purchase. As an example, consider the extremely popular women’s circuit-training gyms that are spread across the United States. Most of these hydraulic circuit-training gyms cater to women. Color and quality are important, especially to a woman. While most women will not wear a regular white t-shirt, they will eagerly purchase a custom designed t-shirt. Cheap t-shirts that are practically see-through after the first wash won’t generate many sales. Offering high-quality shirts in a wide assortment of colors, on the other hand, will maximize sales.
So how do you get into this profitable business? It’s simple! You already have the membership base, and all you need is a t-shirt design. For most of you, that will be your existing health club logo. Once you’ve decided on an image, slogan or logo for your printed t-shirt, your next step is to find a supplier that can wholesale t-shirts and also handle all your t-shirt printing needs.
Perhaps you already have a t-shirt printer that you’re working with. Maybe they’ve even quoted you a price that appears to be low. But is that really what you’re paying? Be wary of the hidden charges on your bill. Most gym clothes providers charge a set-up fee ranging from $60 to $140. You pay this fee every time you make a change to your t-shirt design. Other companies quote you a low price on the shirts and then hit you with a huge shipping and handling fee, bringing the per-shirt price well over $9. Hidden costs like these will erase any profit potential.
To discover what kind of profit you’ve been making on retail health club t-shirts, find one of your old invoices and figure out your actual cost per shirt. Take the total amount you paid, including set-up fees, shipping and handling and divide that number by the actual quantity of shirts you received. You may be surprised by how much you’re really paying for t-shirts.
Assuming that you’ve found a supplier with a reasonable price, you can resell logo shirts to your members for $10 each. However, you may want to consider charging more for your shirts. For example, 24 Hour Fitness center charges $16 to $20 for their women’s t-shirt. Bally’s Gym has a t-shirt for a man listed at $16.99. World Gym offers their basic logo t-shirt for $15.95 and their designer t-shirt for up to $26 each.
If you decide to charge more than the basic $10 for your gym t-shirt, your profit margins might look something like this: $10 retail = 42% markup $12 retail = 71% markup $14 retail = 100% markup $16 retail = 129% markup $18 retail = 157% markup $20 retail = 186% markup (Based upon a cost of $7 per shirt)
So now you’re aware of the potential profit to be gained by selling workout clothes, while at the same time getting completely free fitness center marketing and advertising. Still not convinced that you should be selling t-shirts in your health club? Here’s another idea that may even help with member retention:
Hold a t-shirt design contest for your gym members! Have your members submit drawings or ideas for a novelty t-shirt. Choose the best design and have some printed up for sale. Give the member who submitted the best design a free t-shirt or some other prize. Your members will have fun, and you’ll be surprised with the humorous t-shirt ideas they’ll create.
If you like this idea, here are a few funny t-shirt sayings to get you started: “Leave Your Fat Behind At __________” (name of your gym) “Actually Weight What Your Drivers License Says.” “Don’t Weight Another Day! Join __________ Today!” (name of your gym) “The Weight Is Over!” “Change Your Life Inch By Inch.”
Selling t-shirts in your health club is profitable, it provides you with free advertising and it can help increase member retention. No matter what size your gym may be, this is one strategy that deserves a closer look.
http://www.goarticles.com/cgi-bin/showa.cgi?C=289764
