The ideal full-body workout you are looking for

As the name suggests, a full-body workout is something that efficiently trains every muscle in the body. Before stepping into the workouts, let us get started by learning more about full-body workouts. It is one of the most effective workouts out there and it should be tried by every fitness enthusiast. 

            The primary goal of full-body training is to involve every muscle in the body to train them effectively. These workouts are effective as you don’t need to stock your home with every commercial workout equipment. Even bodybuilders follow these strategies to get better results. One of the best things about these workouts is that they aren’t restricted to a particular age group. Before getting started it is advised to get into a warm-up session.

            Warm-up sessions should never be ignored as it is a crucial element of your workout session. It will prevent injuries and sprains to a great extent. Next time when you decide to work out, get started with a warm-up session for 5-10 and witness the results. We recommend using home gym supplies to mobilize all your muscles effectively. Most full-body workouts will involve a particular number of reps and sets for everyone. If you’re a beginner, we recommend you stay within your comfort zone and gradually push yourself out of it.  

Push-ups:

            Push-ups is one of the most common workouts as it strengthens the upper body especially your chest, shoulders, back muscles, biceps, and triceps. If you struggle with numbers, have no shame in it as you can improve as days go on. If you are looking to get the maximum benefits out of push-ups, we’d suggest you get a push-up. Get in touch with a few gym equipment suppliers to arrive at the best price.

Squats:

            If you’re looking to build your leg muscles, then there is no better way than squats. Furthermore, you can also improve your muscle mass and strengthen your heart. Visit a home fitness equipment store online to learn more about the equipment available for squats. 

We would recommend completing 2-3 sets with 8-12 reps and taking a rest in between them.

Burpees:

            Burpees are well-known to combine the benefits of push-ups and as well as squats. They can take your cardio endurance to a whole new level as it tests your mental and physical strength. Kick off the workout with 10 burpees and gradually increase your number. You can get some of the best cardio equipment online to test your limits. 

Lunges:

            Lunges help you build strength and tone up the core effectively. As you will be straining your abdominals, back, quadriceps, hamstrings, calves, and gluteal muscles, you can expect significant results. Browse for some fitness accessories online to create more tension in the back for better results. Start with 2-3 reps and gradually increase your pace.

Conclusion:

            Full-body works are highly effective when it comes to losing weight as you will burn more calories comparatively. We recommend you to work out 2-3 times a week to build, strengthen and improve body composition effectively. However, the results also depend on your personal health, food habits, and fitness program. 

May 22, 2021

Posted By: gympacfitness

Exercise equipment requires very little space to do workouts

As the country started to advance in technology, resulting in employment opportunities for many individuals and are recruited only if they are willing to move to the company’s location which is most of the metropolitan cities. You might have higher chances of getting end up in studio apartments or desirable BHK homes or PGs’. All these places are comfortable for a living but not sure they might provide spaces for your fitness exercise equipment. No worries there, we have a simple solution, get ready to bring your home gym supplies and start your workout effectively today! Here, we have listed some of the compact exercise equipment that may fit in your apartment to do your routine. 

Dumbbells

Who is not a fan of dumbbells? They don’t even need much space. It is a piece of perfect equipment for indoor and outdoor workouts. Dumbbells can be adjusted from 2.2 to 11 pounds due to the removable weight bars inside. It contains an ergonomic, slip-resistant handle.

Resistance Band

Resistance Band is right for people who live in exceptionally small spaces. It is one of the most selling exercise equipment online. This simple equipment can slide under your bed or be stored in your closet. The one best thing is that it uses stretchy resistance, not weights. 

KettleBell

The kettlebell will be the right choice when it comes to killer workouts. Kettlebell is one of the best at-home gym suppliesthat come in seven weight sizes to choose from. It has an ergonomic design and non-slip handle, just right for your regular routine. 

Compact Elliptical Machine

Compact Elliptical Machine is full-body exercise gear intended for moderate to high-intensity home exercise. This machine is suitable for beginners who are looking for full-body fitness from the comfort of their homes. It has eight resistance levels that deliver intense benefits in just 14 minutes. 

Folding Exercise Bike

A simple, elegant, and compact design made it best for home workouts. This folding bike is capable of supporting up to a 300-pound person and has a large and comfortable seat cushion. It measures your pulse while you exercise. You can order this home exercise equipment online easily. 

Workout Bench and Fitness Station

This would be a great option for anyone who wants to do a good satisfied workout within a small space. This foldable exercise equipment can be configured in 16 different ways. It is suitable for cardio workouts.  This would be one of the best home gym supplies you might find online. 

Inflatable Exercise Ball

When you got limited space, the mini version of the inflatable exercise ball is a great option. These balls are quite utilized in a lot of barre classes and are incredible for exercises that focus on your abs and inner thighs. Most people like to do crunches on these balls, burns fat so good! Utilize the availability of this exercise equipment online for a cheap price.

Folding Treadmill

Go for running outside is not always feasible. Folding Treadmill is perfect for people who live in small spaces like studio apartments. Use it when you need to work out and when it’s not in use, it can easily be folded up and stored beneath your bed. This fold-flat treadmill has a display monitor, heart rate sensors, and a 3.0 horsepower motor. 

Compact Rowing Machine

Rowing Machine is a great way to work out your muscles without increasing your heart rate. This machine is great for anyone who wants to burn as much as possible. With the adjustable hydraulic resistance, you can choose the intensity of your strokes. These folding arms will save you more space and easy storage.

Under Desk Pedaler

Feeling drowsy from sitting in one spot for quite a long time while working from home? Keep your energy and productivity up (and get in a little exercise) with the Desk Pedaler. Basically, place the pedals underneath your workstation to take it for a twist. The unit incorporates a screen that tracks speed, time, distance, and calories burned.

Well, that just about wraps up the discussion of few pieces of compact exercise equipment. You can always get these home exercise equipment online easily. Hopefully, you’ll make fitness a priority in your life.

Posted By: gympacfitness

Effective cardio exercises you can try at home

Cardiovascular exercises are essential for good health as it gets your heart rate up, eventually making your blood pump faster. Cardio exercises will help you lose weight, get better sleep, and increase the oxygen delivery rate throughout your body, thereby delivering more oxygen to keep your lungs and heart-healthy. 

If it’s raining outside and you can’t go for a jog or if you feel too lazy to hit the gym, cardio workouts are your thing. There are plenty of workouts you can do at home without any cardio exercise equipment.

We will get started with some beginner-friendly moves. If you are new to cardio, we recommend you get started with these moves.

High Knees:

You just require a minimal amount of space in your bedroom to do this exercise. It involves pumping your arms up and down, simulating the motion of running but from a single place.

Butt Kicks:

They are precisely opposite to high knees as you will lift your heel toward your butt. You can continue alternating your heels and increase the speed as you progress every day.

Lateral Shuffles:

Lateral shuffles are a side-by-side coordination exercise that increases your heart rate abruptly. Get started by standing with your feet apart and leaning forward. Lift your right foot, push off your left foot, move towards your right without disturbing the position. Repeat the same steps in the other direction.

Crab Walks:

Crab walk is one of the most effective ways to get your blood flowing and to strengthen your back, core, and legs. You can walk back and forth in your desired direction. As the weight is evenly distributed between your arms and legs, don’t miss this workout.

Standing Oblique Crunch:

This is a cardio exercise that has a low impact on your body, and hence it is highly recommended for beginners. Place your hands on the back of your head and lift your knees. Keep your elbows pointed forward and bring your knee close to it. Return to the starting position and repeat on the other side.

Box Jumps:

Box jump focuses on strengthening your lower body that includes thighs, calves, shins, and butt. In order to perform this exercise, you will need best cardio exercise equipment like a strongbox of knee-high. Place your feet and arms at your sides and swing up your arms to jump onto the box. Ensure that you land gently by leaning slightly forward. Jump back off and repeat as many times you want.

Now that we have seen some of the basic cardio exercises, now let’s move onto some advanced moves to make things interesting.

Plank Jacks:

Plank jacks are similar to horizontal jumping jacks; the significant difference is that you need to support your body weight entirely on your arms. Start with a plank and move your legs quickly as you can. Jump back to the plank position and repeat it. Count the number of sets and get enough rest in between the sets.

Mountain Climbers:

As the name suggests, this cardiovascular workout represents the motion of climbing a mountain. It is an intense full-body exercise that will give great results. If you are new to this workout, we suggest you get started at a slower pace and gradually increase your speed. Start with a plank position and lift your right knee towards your chest. Switch between the knees at regular intervals.

Plank Ski Hops:

They are also called Plank skiers and rotational jumps. Fitness experts suggest that the turning movements and jumps involved in this cardio workout will increase your strength and endurance. Start with a plank and jump your feet to the right. Keep your legs together and rotate your elbows accordingly. Now jump back to the plank position and repeat the same procedure on the left side.

The best part of these workouts is that you need not have to step out of the house, and it can easily fit inside your daily routine. Just remember to workout at least 30 mins per day to get expected results. No matter how much you workout, you will get the desired results only if you do it the right way. Here are some curated tips to get the maximum results out of your cardio workout.

• Warm-up before every workout session
• Rest between the sets
• Invite a friend (workout buddy)
• Increase the workout time gradually

In A Nutshell:

Cardiovascular workouts help extensively in keeping your heart, lungs, and muscles healthier. The best part is that you need not have to leave the house, and it can easily fit inside your daily routine. Just remember to workout at least 30 mins per day to get expected results.

April 5, 2021

Posted By: gympacfitness

Best compact exercise equipment for small spaces

Adopting the apartment lifestyle has made it difficult to work out at home as people have space restrictions. Living in metropolitan cities has its pros and cons. We will have access to almost everything, and most of the time, our essentials will be a walk away.

There are tons of things one can do in a city; party nights to restaurants, you got everything. The only thing that bugs people living in the city is the space and cost of living. Both are linear in nature; if you require an apartment at a minimal budget, then you shouldn’t expect much room to keep your fitness equipment.

So if you live with your family or partner, what is the solution for it? What can you do if you are just starting your career or if you are still in college? Well, you can buy basic home workout equipment for your apartment or house that are compact and foldable.

This blog is aimed at people who have limited space. The home gym supplies mentioned in this blog are easy-to-store, small, and super effective. Let’s get started.

Yoga ball:

Yoga ball is a widely used piece of equipment and can be used for multiple purposes. Exercises involving yoga ball primarily focus on strength and core training. Since you can perform multiple exercises like sit-ups, planks, etc., with this ball, it is an effective way to burn more calories.

Treadmill:

A treadmill provides the benefit of running and jogging without having to leave your home irrespective of the time. Basically, treadmills are of two types: electric and manual. In electric treadmills, you will have button-based controls for the speed of the mat and angle. Whereas in a manual treadmill, you should pull the running mat yourself. In comparison, manual treadmills help burn more calories than electronic treadmills.

Climber Machines:

Climber machines are an ideal solution for working out in small spaces. It helps you to lose weight at a faster pace and is very useful for core workouts. Your body will be evenly stressed, which means you can double the number of calories burnt.

Dumbbells:

Dumbbells are easily one of the most preferred indoor fitness equipment for everyone. They come in multiple sizes and weights, adding more value to them. Dumbbells are easy to carry around and help extensively in strengthening and conditioning your body.

Punching Bags:

Punching balls are very sturdy and durable. You just need a hook to hang it in your home as it is just filled with air and silicon. However, wear hand gloves and or wrap properly before getting started. It will reduce the chances of injuries, pain, and skin irritation to a great extent. Punching bags are great for relaxation and conditioning of fists.

Kettlebells:

Kettlebells are the favorite of every gym-goer. It offers you the advantages of reducing a 1-hour workout to 20 minutes in a day. Ensure that you get adjustable kettlebells as you can easily change their weights as required. It leaves a remarkable change in your body within a short time and will increase the heartbeat.

Foam Rollers:

A foam roller does not occupy much space in a house, and so it would be ideal basic home workout equipment you need. You can easily stretch your muscles and transform your body. Foam rollers can also help with increasing their bone density.

Resistance Bands:

Resistance bands that are used for travel are probably underrated equipment in this list. It can be easily adopted into your strength training modules. The practicality of resistance bands are incredibly high and will have different weights.

Pull – Up Tower:

Pull-up towers are ideal for you if you love doing pull-ups. It is an effective way to build serious strength and muscle. However, if you are a person who isn’t interested in pull-ups, you might have to reconsider the options.

Bottomline:

Sometimes getting a new piece of gym equipment is all you need to start working out from home. It will provide you the motivation you need initially, and as you exercise regularly, you will start seeing visible results. We hope this article helped you to find the best compact exercise equipment for small spaces.

Posted By: gympacfitness

How to set up a perfect home gym

Planning to set up an ideal gym at home? This blog will guide you through the process to make things easier for you. You can set up your home gym anywhere; a spare room or garage will do the job. Even if you don’t have them, just a little space in your tiny room or bedroom will be enough.
While many criticize the idea of setting up a home gym, it is a worthwhile investment. As almost everyone is stuck in their daily schedule, the reasons to skip gym keep growing. We have put together the best indoor workout equipment list that you can find online to set up your home gym easily.

Pull-up bar:
Pull-ups are one of the most effective workouts for your upper body. Since it is a bodyweight exercise, it is a great way to build muscle in your arms. Apart from pull-ups, you can do various other basic gymnastic exercises on a pull-up bar. As they can fit inside any doorway, it is one of the basic home workout equipment you can get.

Plyometrics box:
They are also known as “jump training” as the activity basically involves jumping on and off. As your muscles exert maximum force within short intervals of time, you can sculpt your calf muscles effectively. You can also get a plyo box from our home fitness equipment store for other workouts like bench dips and other jumping exercises. If you are a beginner, we recommend you use it against a wall to keep it firm.

Medicine ball:
Medicine ball has become a popular thing among fitness enthusiasts for its versatile uses. These balls are available in various sizes and weights in the market. Go through our cardio exercise equipment section for the deals. They vary in weight from one to ten kilos and are an excellent option for increasing your core strength.

Kettlebell:
If you plan on setting up your home gym, Kettlebell should be on the top of your list. It can be the ideal option to improve your fitness level. You can burn up to 20 calories per minute effectively. Right from squats to push-ups, you will have unlimited options in it. Since you will be utilizing every muscle in your body, both men and women can benefit from it. You can find Kettlebell in every home fitness equipment store as it has several benefits.

Dumbbells:
Dumbbells offer you unlimited workout options. As they are cheaper than other equipment, almost everyone can afford them. Plus, you can store it anywhere in your house, be it under the study table, cot, cupboard, and more. Ensure that you choose the right dumbbell for you as there are several variants. Dumbbells are also referred to as the total home gym equipment for its unlimited uses. You can combine it with several other exercises for effective results.

Skipping rope:
If you haven’t touched your skipping rope since school days, now is the time to reminisce about the older times. Go through the types of skipping ropes and choose the ones that will suit your requirements and expectations. There is a reason why boxers train with skipping ropes as it helps to stabilize the whole body. Right from calves, hamstrings, quadriceps to forearms, deltoids, you can name every muscle in the body. It is a small piece of equipment and comes at a low cost. Your old skipping rope will not be useful now, and it’s time to get some workout accessories online.

Resistance bands:
They are also known as toning bands, and are widely available. Basically, it’s like a big sized rubber band that goes not-so easy on flexibility. They are highly effective at building strength and can be combined with several other exercises.

Conclusion:
It is not possible to get everything done in a day. Research more about the above-mentioned equipment and pick the ones that suit your needs. You can gradually increase the workout time and intensity for better results. Get started with some basic equipment, and you will witness an unprecedented change in your fitness level if you do it on a regular basis.

March 1, 2021

Posted By: gympacfitness

How to exercise at home without any equipment?

Suppose you are too lazy to leave the house and yet looking for ways to stay fit, no issues. We got you covered! Why should you spend tons of money on membership and exercise equipment while you can do it at home easily? 

Most people who pay annual membership for gyms will not make use of it ultimately. They will eventually lose interest or will be occupied with other works. In fact, hitting the gym every day can be demanding as you will have other commitments. Apart from the hassles faced in traffic congestions, lack of interest, and schedule, you will have other problems too. 

By going with home workouts, you can save a lot of time and effort. You can train at your preferred time and stay fit. You can no longer complain about lack of time for not exercising. You can also use your household items as basic home workout equipment for better results. In this blog, we will cover the types of training and its benefits.

Walking:

Let’s begin with the basics. Walking is an excellent cardiovascular exercise as it helps to strengthen the heart. You don’t need any fitness equipment to burn calories except for a good pair of shoes. Health professionals suggest that beginners should walk at least 5-10 minutes a day in order to stay fit. 

You can improve the timing gradually based on your efficiency. While walking, ensure that you have a good posture and placement as they are very important.

Interval training:

It doesn’t matter if you are a beginner or professional; interval training will boost your fitness level in no time and help you lose weight faster. Since you will be performing various exercises at different paces, your calories will burn more quickly. The key is to push yourself gradually by increasing the time.

Squats:

Squats is a common exercise and have been the favorite workout for trainers. As you will be using several muscles at once, squats is one of the best activities. In order to achieve the perfect form, ensure that your feet and shoulders are wide apart. Keep your back and ankle straight, and bend your knees.

Lunges:

Just like squats, lunges is also an effective home workout. Lunges can also help with improving your balance if you do it right. Keep your spine in a neutral position and bend your front knee. Focus on shifting your weight to the back of your toes. By holding your body in various positions, you can boost your fitness level to a great extent.

Push ups:

Push-up is an all-rounder when it comes to fitness. It conditions your chest, shoulder, triceps, and core trunk muscles. Experts will recommend push-ups to every beginner as they will burn calories at a faster pace. You can also use desks, chairs, benches, etc., as your basic home workout equipment before hitting the floor. In order to do a perfect push-up, remember to place your hands close to your body while lying in a face-down position. Now rise up by placing your arms exactly at shoulder-width apart. You can extend your hands further if you need some rigorous workouts. In this way, you can keep your glutes and abdominals engaged. Keep a stable torso while bending and lifting your body.

Abdominal crunches:

If you are looking forward to flat abs, this is the workout for you. Crunches can be an excellent workout to shed fat off your waist if done correctly. If you are a beginner, it would be best if you refer to some workout videos on the web. Just by doing crunches, you won’t get a flat stomach; however, you will burn more calories in a lesser time.

Bent over row:

Bent over row engages every major muscle on the upper back. There are several techniques to perform this, and you can choose the one that works best. However, the efficiency differs with every technique, and the results solely depend on how well you execute them.

Although there are numerous benefits of home workouts, it also has some drawbacks. We recommend you watch tutorials and study the techniques before getting started. Poor form can affect the whole performance and can lead to muscle sprain. Rather than helping you, it might hurt you. Furthermore, you can visit a home fitness equipment store to get dumbbells and weights for better results. Good luck with your fitness regime!

February 26, 2021

Posted By: gympacfitness

Select The Right Size Dumbbells For Your Strength Training

Do you want to buy dumbbells for your home gym? You can get them easily from gym equipment suppliers. However, you should make sure that you buy the right size. If the dumbbells are too heavy your muscles and joints are overworked and are prone to injury. Moreover, you will not be able to attain your target and complete your reps and this will leave you discouraged. If the dumbbells are too light you are not working out to your full potential and you are not giving the right challenge your body needs. Hence, it is important that you select the right size dumbbells for your strength training. Here are a few tips to help you select the right size. 

1. Do the dumbbell test

If you are a beginner you should take a dumbbell test. Do you want to know how to do it? Stand with your back pinned against the wall. Make sure your shoulders and elbows are touching the wall. Have a dumbbell in each hand with your palms forward. The recommended weight of the dumbbell is 5 pounds for women and 10 pounds for men. Now start raising the weight from your hip. You should try to do a minimum of 14 reps. If you are not able to do 14 reps then you have to decrease the weight a little. If you can do easily 20 reps or more you can go for a little heavier dumbbells. You can try this in the exercise equipment store before buying. 

2. Strength training weights for men and women

If your main aim is to build strength you have to remember that you need heavy dumbbells. ‘Fewer reps with heavier weights’ is the formula followed for strength training. Moreover, you have to do bench press, military press, deadlift and squat with dumbbells for strength training. The weights differ for each of the above compound lifts. Here are the recommended weights for beginners. If you already have experience in strength training with dumbbells you should already have an idea of the weights that suit you for each exercise. Hence, the recommended weights are for beginners. 

For men

The recommended weight for bench press is 10 to 20 kg

For military press, it is 7 to 14 kg. 

For deadlift, it is 14 to 30 kg. 

For squat, it is 14 to 28 kg.

For women

The recommended weight for bench press is 4 to 12 kg

For military press, it is 4 to 9 kg. 

For deadlift, it is 9 to 24 kg. 

For squat, it is 9 to 18 kg.

3. Listen to your body 

This is very important while choosing the weight. Don’t look at others and try to do what they are doing. You are different and your body is different. You have to listen to your body. If you are not feeling sore and tired you can very well go ahead and go for heavier weights. If you feel tired and sore don’t feel irritated. There is nothing wrong with going for lower weights. The trial and error method is the right way to choose weights for strength training. 

4. Consider your health and form

Are you recovering from an injury or an illness? If so, it is better to go for lighter weights. Going for heavier weights will cause further injury. Get the advice of your doctor or physiotherapist before visiting the exercise equipment store and making the final purchase. 

5. Weights change with goals

Set your goals first. Your goals will decide the weight of your dumbbells. If you want to strengthen your biceps and triceps you will need light and medium weights. If you want to strengthen larger muscles like chest and back muscles you have to go for heavier ones. 

Don’t buy just one set of dumbbells. Go to the best gym equipment suppliers and get different weights for various strength training exercises. It is better to buy three sets, a lighter set, a medium-weight set, and a heavy set. If you are a beginner you should start with the lightest and then move forward. If you are worried about injuries it is better to consult a personal trainer and then buy the right ones. 

January 28, 2021

Posted By: gympacfitness

How To Keep Fit At Home

The pandemic has changed the lives of people. It is ‘work from home’, ‘study from home’ and ‘shopping from home’. A sedentary life without stepping out of your home can affect your health. You should keep yourselves physically active to make sure you reduce the risks of diabetes and hypertension etc. And to build muscle mass and get rid of unwanted fat. There is a wide array of options to keep fit at home without going to a gym.

If you have space and the money you can buy home exercise equipment online. There is a wide range of fitness accessories available to fit in your space and budget. You can also do other activities to keep fit. You should follow a strict schedule and make sure you include all the elements of a good fitness program. Are you interested in knowing more? Go ahead.

• You should first start your fitness program with a warm-up. This is very important as it reduces the risks of injuries. You can use your fitness accessories like an upright stationary bike or treadmill for your warm-up session. Walk slowly or pedal slowly on the stationary bike or treadmill. This flexes your muscles and makes your body ready for exercise. You can use other accessories like jump rope or bands to warm up your body but the warm-up exercises should be slow and not over-straining. You can get all types of home exercise equipment online. Another option to get rid of the tightness of your body is to do a sun-salutation cycle.
• Once your muscles are flexed you can proceed to do something that will increase your heart rate. The best exercise to increase your heart rate is the aerobic workout. You can use the same treadmill or upright stationary bike or jump rope or other fitness accessories but there is a difference between the first step and the next one. You have to do everything faster and intensively in this step. You can monitor your heart rate and increase the number or speed of your workouts.
• The next step is to build strength with resistance exercises. Resistance or strength-building exercises include pushups, crunches, abdominal kicks, bench press, weight lifts, lunges and pull down etc. These exercises help in improving muscle tone, muscle strength and balance. They enhance your bone strength and build muscle mass. They decrease glucose levels and burn body fat.
• Increasing body flexibility and balance is the next step. This is important to decrease the risk of falls and injuries. Yoga or Pilates is the right option to increase your flexibility and balance. Yoga stretches and twists all the parts of your body and makes them flexible.
• The last element is cooling down. It relaxes your body and mind and helps to bring back your heartbeat and blood pressure to normal. It regulates blood flow and prevents muscle tears and strains that occur after exercising.

Tips to keep fit at home

• If you are busy it is impossible to allot time to do all the elements of the fitness program. You can choose between strength training, cardiovascular training and flexibility exercises. You can do one or two of them depending upon the availability of time. However, you should not leave warm-up and cool down. They should be done daily.
• You can make adjustments on busy days. You can do an intensive workout for just 10 minutes instead of cycling on a stationary bike and running on a treadmill for 20 minutes.
• If you want to build a home gym you can buy fitness accessories and home exercise equipment online. Make sure you buy the best from a trustworthy website.
• Daily physical activity should be something you love to do. It can be dancing or jogging or walking or running. If you do something you hate you will not have the motivation to continue.
• Eat healthily. Say no to junk food. Include a lot of vegetables and fruits. Drink plenty of water to keep your body hydrated.
• Never overstrain. Start slowly and increase gradually to avoid the risk of injuries.

Keeping fit at home can be fun and challenging if you set the right targets and make the right plans. Don’t postpone. Start exercising today.

January 20, 2021

Posted By: gympacfitness

How do you determine your fitness level?

Do you want to start working on a fitness program? Congratulations if your answer is YES. You have to set your fitness goals and keep tracking your performance if you want to succeed in your fitness program. However, you have to consider a few things before setting your fitness goals. You should determine your fitness level and set the goals accordingly. Based on your fitness level, you can plan your fitness program and buy the right home fitness equipment from a good exercise equipment store.

Why should you determine your fitness level?
What will happen if your goals are over and above your fitness level and you overdo exercising in your exercise equipment?

• You will not reach your goals. This will leave you frustrated and depressed.
• The risk of getting injuries is enhanced.

If your goals are below your fitness level, you will not be able to enjoy all the benefits of exercising. So setting realistic goals is important. Do you want to know how to determine your fitness level? You can determine your fitness level with or without commercial exercise equipment. Let’s dig in and find the important ways.

Five important ways to determine your fitness level

1. The RHR test to determine aerobic fitness
   Resting heart rate or RHR refers to the number of times your heart beats per minute when you are resting. To calculate RHR, place two fingers on your wrist and count the beats for 60 seconds, starting from zero. The number will vary depending upon your age and gender. RHR is directly proportional to your age. RHR is more in females than males. However, the average resting heart rate in adults is from 60 to 100. Your RHR will decrease when your fitness level increases. A high RHR is a sign of overstraining, and a low RHR is a sign of
   fitness.
2. Pushup test to determine your muscular strength and endurance
   Count the number of pushups and sit-ups you can complete unless you become breathless and do no more.
   Pushups
   For men
   30 pushups can be rated with 5 stars
   25 can be rated with 4 stars
   20 can be rated with 3 stars and
   Less than 20 is not good and needs to be worked upon.
   For women
   25 pushups can be rated with 5 stars
   20 can be rated with 4 stars
   15 can be rated with 3 stars and
   Less than 15 is not good and needs to be worked upon.
3. Plank test to determine core stability
   This test is also known as the probe bridge test. The hip should be off the ground. The face should face the ground. The body should be in a straight line. When you are in the correct plank position the time the stop clock should be started.
   100 to 120 seconds is considered to be an excellent core strength
   60 seconds or more is good
   30 to 60 seconds is average and
   Less than 30 seconds is not good and should be worked out.
4. Burpee test to determine functional strength
   Burpee refers to a 4-position exercise. How to do this? Do a squat from a standing position with your back straight. Then place the hands on the ground and extend both legs back to go to plank position. Do a push-up and then go back to the squat position. Then jump into the air with your hands raised above your head. A burpee count of 15 to 25 is excellent for women and 30 to 40 for men.
5. Stress test using a treadmill and other exercise equipment to determine the cardiac fitness
   A stress test is done in the hospital to determine cardiac fitness and the risk of heart disease. You will be asked to work out on exercise equipment like a treadmill or stationary bike. You have to walk on a treadmill or pedal a stationary exercise bike to track heart rate, blood pressure and electrocardiogram. This not only helps in identifying abnormal heart rhythm but also will help you to plan a safe exercise program. You can start your exercise cycle shopping from an exercise equipment store or get home exercise equipment online after this and start exercising without worrying about the risks of overstraining.
   
   Determine your fitness level before deciding which and how much workout is right for you.

December 21, 2020

Posted By: gympacfitness

Choose Right Exercise Equipment To Improve Your Fitness Level

Improving your fitness level to get in shape and stay healthy is a worthy goal. If you have decided to improve your fitness level it is a good decision that needs to be applauded. But when you visit an exercise equipment store or when you decide to buy home exercise equipment online you may feel confused and overwhelmed to see the wide array of home fitness equipment. Do you want to know how to choose the right exercise equipment to improve your fitness level? Go ahead.

1. Treadmill
   It is the most versatile and most commonly used home fitness equipment as it is easy to use and very effective in boosting overall fitness. A treadmill is good to strengthen your leg and gluteal muscles. However, it is not advisable for people who are recovering after an injury or who are abnormally overweight because treadmill exercises are weight-bearing.
2. Elliptical trainer
   This is a wonderful choice as a home exercise equipment and commercial workout equipment. It is low impact equipment that offers a huge variety like reverse motion, variable resistance and many more. It is whole-body workout equipment with minimum risk of injuries. It is highly effective for improving cardiovascular fitness. It is non-weight bearing equipment. So it is the perfect choice to improve the fitness levels of overweight people.
3. Stationary bicycle
   Riding a stationary bike is an excellent option to burn fat and to strengthen heart and lung muscles. It is good for improving your cardiovascular health and an ideal choice for aerobic fitness but it does not help in preventing osteoporosis. If you are planning to go on exercise cycle shopping online or offline from an exercise equipment store you should make sure it has adjustable seats and non-slip pedals. This will keep you comfortable. To improve your fitness level with a stationary bike you should go for interval training and increase the duration of working out slowly.
4. Rowing machine
   It is an excellent option for improving the fitness of the muscles of your back, arms and legs. It is a full-body workout. It is great for improving both cardiovascular and strength endurance. Stationary biking and rowing burn the same amount of calories. If you are looking for weight loss and fat burn you can go for exercise cycle shopping or rowing machine shopping but if you are looking for a full-body workout, a rowing machine is a better choice. However, it occupies more space than a stationary bike and it may not be the right choice if you have a small home gym. You should consider buying other home fitness
   equipment.
5. Stair climber
   It is also called a stair stepper. It tones up and strengthens gluteal muscles and muscles in the thighs and calves. It is apt for people of all ages and exercisers of all levels. It is a good choice as home fitness equipment. It improves muscular endurance and it is a muscle builder. It is budget-friendly exercise equipment and is also space-friendly. However, if you have knee problems you should avoid overdoing on a stair stepper. If you want to improve your fitness level with a stair climber, you should buy one that allows freedom of foot movement and one that has a large platform. A stair climber without handrails will not be comfortable.
6. Cross country ski machine
   If you want to increase the fitness of leg muscles you should go for a treadmill and exercise cycle shopping but if you want to improve the range of motions around your hips you should go for cross country skiing. It improves cardiovascular strength without overstraining your skeletal muscular system this is an excellent option.
7. Weight training
   If you want to improve muscle fitness levels weight training is the right choice. Weight training can be done with barbells, dumbbells, and weight machines. The best thing about weight training equipment is it is affordable and can be stored in a small space. It is enough if you work out just for 20 minutes twice or thrice a week. It is highly beneficial for improving fitness level but it is risky and may lead to injuries if not done correctly. Get the right exercise equipment to suit your needs and goals.

Posted By: gympacfitness