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Preparing Gym Place at Your Own Home

Published February 12, 2012 | By Atoq

Lots of details that must be prepared to make a home gym in your home. I’ll give a brief list of important and you need to prepare to make a home gym.

1. Consider the space room of your house

You need a comfortable place to exercise. You could practice in your room but do you want your room smell of sweat? So, you should separate the training ground.

2. Dumbbell

Dumbbell is a minimum that you must have to shape your body. It can train your body weight, but it’s just a variation because the results are not optimal because of your weight can not be changed as easily as changing the weight of the dumbbell.

3. Treadmill

Treadmill or stationary bike is very important to train your heart and can be very useful for burning fat in your body. If you have enough room space and budget are more, then the treadmill or stationary bike so I recommend you buy.

4. Lat Pull down Machine

This tool can you use to train your back. There is some multi station gym that combines these tools with a smith machine. Multi station considers the reasons for a more economical and smaller space.

From some of the list, you can calculate your own budget and your room space for your home gym needs.

Posted in Fitness, Gym, Tips | Tagged , ,

Tips for Increase Metabolism

Published February 1, 2012 | By Atoq

Here are some simple steps to help you to boost your metabolism:

Get up early and exercise. Sport is one of the most important steps to increase energy. Exercise can improve cardiovascular work or your heart, pumping more blood around the body so that oxygen supply is met, then your metabolism will increase and you will feel more fresh and energetic.

Breakfast. Eat foods high in complex carbohydrates such as whole wheat bread or oatmeal with low-fat high-protein milk for provide energy reserves for a long time, so keep your metabolism remains optimal until the next mealtime.

Enough sleep, 8 hours a day. Sleep is the time for the body to renew and repair cells so that your metabolism is maintained in an optimal level.

Rest. Taking a break every 2 hours at work can help you to refresh your mind and your physical condition. If you feel bored and started having trouble concentrating or you feel sleepy in the middle of your working hours, then get up from your seat, walk a bit and look for fresh air.

Stay away from alcohol. Alcohol can decrease physical performance and the mind, because it makes the dizziness, lack of concentration and reduce the power of thought. Without the consumption of alcohol at all, you will feel your energy is much higher and the body’s metabolism will be much more active.

By doing some of the above, then the energy and your metabolism will increase, and your bonus will not be spared from fatigue and less vibrant in the face of your active day.

Posted in Metabolism, Tips | Tagged ,

Fitness Tips for Getting Results in a Short Time

Published January 22, 2012 | By Atoq

Here are some tips for you the fitness mania that has been routine practice but still want better results in a faster time:

  • Limit the duration. Although most people tend to think that to get maximum results is to linger in the gym doing weight training, it was actually after 30-40 minutes, the benefits you may not be for the beginning. Its better you do the exercises with high intensity in a short time.
  • Ensuring the quality. Do repetitions up to 20 times it still will not mean anything if not done the right way. It would be better to do 8 times repetition but in a proper way.
  • Breathing. Correct breathing techniques will make your workouts more effective. Focus exhale as you lift the weight and inhale as you lower the weight.
  • Avoid exercise continuously. Your muscles need to rest a day before doing the next gym session. Make sure there is a holiday in your training schedule.
  • Practice with your mind. While doing weight training, you should not let the brain wander everywhere. You have to focus with what you do because there is a strong relationship between brain, nerves and muscles.
  • Perform each set to failure. Better you do 1-2 sets but with a heavy load to maximize the effectiveness of your workout.
  • Choose cardio exercises that you like. If you do the exercises that you do not like, then surely you will not enjoy it. Choose a fun activity, like running, walking, swimming, cycling, climbing, and so on.
Posted in Fitness, Fitness for Women, Tips | Tagged ,
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