Power Up Your Training Inside and Outside the Gym:
The first thing I want to say is that there are many different types of gyms. There are those with a lot of machines, which is very expensive, but not necessarily effective. Then there are those without any machines at all, or even no weights.
And then there’s the middle ground between these two extremes. The best way to choose your gym is to do some research before making a decision!
There are several factors to consider when choosing a gym. First, it’s important to understand what type of training you’re going to do. For example, if you train mainly bodyweight exercises like pushups and sit ups, then you probably don’t need a gym that offers a wide variety of weight machines.
On the other hand, if you primarily train with free weights (like barbells) then it makes sense to go into a place where they have lots of them. Another factor to consider is whether you prefer to train alone or with others. If you only workout with yourself, then it might make sense to go into a place that doesn’t offer much group exercise. Finally, if you want to get stronger and increase your cardio endurance, then it would be wise to take advantage of the cardio room in the facility.
As far as the prices are concerned, there are several factors that determine how much money you’ll spend per month. For one thing, some gyms have contracts that last for a year. Obviously if you sign up for such a contract you’ll save money since you’ll be paying the gym for 11 months instead of 12.
In addition, most gyms will charge more if you use things like the cardio room or certain types of equipment. Naturally, if you only use the free weights then you probably won’t need to pay extra. Finally, some gyms offer discounts if you sign up online. If you can take advantage of such a deal, then it would certainly help you out!
As you can see, there are several things to think about before choosing a gym. If you’re serious about your training then you might want to spend a few days looking around before making a final decision. Don’t forget to take advantage of the web to help you in your search!
Looking good is something that most people want to be able to do. And, to look good you need to feel good. Which means that you need to be healthy and do things that promote a healthy lifestyle.
For most people this means eating right and excercising. However, not everyone has the time to go to the gym for hours at a time or even at all. Most people work long hours and that cuts into their free time and when they do have free time they’d rather spend it on something other than going to a crowded noisy gym.
Fortunately, there are alternatives to the gym. One of the best is training at home with your own bodyweight. Bodyweight training means that you only use your own strength and your own weight to build up your muscles.
All you need to do it is a floor, a wall and maybe a doorway. (All of which you should already have in your house!)
Of course, you don’t really need to buy anything at all to start training with your own bodyweight. You could just jump in a few pushups here and there and do situps when you’re watching TV. The problem with this is that it’s hard to maintain the motivation to do it every day, not to mention there are no real results.
Instead of just doing a little bit of exercise here and there it’s better to set aside a reasonable amount of time (and a reasonable amount of space) to do your bodyweight routine. An easy way to do this is to first measure out a space in your house that you can designate as your own gym. The bigger the space the better, but even if you start with a small area you can always expand it as you grow and get better.
The next thing to do is get yourself down onto the floor. If you’re just beginning then it might be best to start off doing simple pushups and situps until you get stronger and more used to the exercises. When you’re ready (and after you’ve gotten the go ahead from your physician) you can move on to some of the other exercises like the ones listed below.
Remember that these are just examples and that there are tons of different ones you can try out to keep yourself interested. Also, as you get stronger and more experienced you’ll be able to handle more difficult exercises which will in turn give you better results.
Pushups – Probably the easiest exercise to start with. All you really need is enough space to lay down on your stomach and then push yourself back up. You can do them slowly or quickly depending on your strength level and you can also mix it up by doing them with your hands closer together or further apart.
Situps – Another easy one, just lay down, put your feet against a wall and then sit up. Again you can do these slowly or quickly and mix it up by putting your legs straight out or up against the wall.
Squats – These ones are a little more difficult because you need a little more space. Start by standing with your legs together and then squat down until your thighs are parallel to the ground. Make sure that your feet are pointed slightly outward and keep your back straight.
Jumping Jacks – This one is easy enough, just stand with your arms at your side and then jump and spread your legs apart and bring your arms out wide. Then jump and bring your legs together and bring your arms back to your side. Repeat.
Lunges – Start by putting one foot forward and bending both knees until the thigh of the back leg is parallel to the ground. Then push off with the front leg and switch which leg is forward. Continue doing this.
Deadlifts – Stand with your legs shoulder width apart and bend over with a flat back until you’re holding the weight underneath it. When you’re comfortable you can hold it behind your back. Make sure that you don’t round your back and keep it flat the entire time.
Pullups – Find a bar to hang onto then with your arms completely stretched out and your palms facing you, pull yourself up while keeping your body as close to the bar as possible. Remember to keep your head hanging freely and don’t swing from the bar.
Push Presses – Start with the weight on your shoulders and then push it overhead. Then drop it back down and repeat.
Negative Chinups – Jump up and grip the bar. Then lower yourself until your upperarms are parallel to the ground and then jump up and let go of the bar.
Weighted Step Ups – Place a weight at a height that you’re comfortable with then place one foot on top of the weight and push with the other until your foot is also on the weight. Repeat by bringing your other foot up and continue stepping up until you’re done.
Crunches – Lie down on the floor and lift your knees up and then lower them back to the ground. You can also lift your shoulders off the ground as well.
Sources & references used in this article:
Power up your mind: learn faster, work smarter by B Lucas – 2011 – books.google.com
‘Tough love’: Mediation and articulation in the urban boxing gym by L Trimbur – Ethnography, 2011 – journals.sagepub.com
Power up your brain: The neuroscience of enlightenment by D Perlmutter, A Villoldo – 2011 – books.google.com
Reading the sexed bodies and spaces of gyms by A Locks, N Richardson – Critical Readings in Bodybuilding, 2013 – Routledge
Gym climbing: Maximizing your indoor experience by L Johnston – Places through the body, 1998 – books.google.com