Gym Equipment: The Free Weight versus Machine Debate
When you are considering gym equipment for your home or even for when you are working out at the gym, you usually find yourself faced with the dilemma of using free weights or weight machines. Both types of gym equipment have their advantages and disadvantage and sometimes you will find that a combination of both types of gym equipment in your workout gives you the best possible results. Here we will take a look at both types of gym equipment so you can make a comprehensive decision about which one is better for you.
Free weights are great for increasing your overall strength and add mass to your body. This type of gym equipment is what bodybuilders use when they are training. The flat bench press is the most well known piece of free weight gym equipment. Free weights are traditionally made of iron and when you try to lift 50 pounds of free weight gym equipment as compared to 50 pounds on a machine, you will notice that the free weights are harder to lift and use. A good example of how free weights are better than a weight machine is the squat exercise. When performing one of these exercises, you work the muscles of your back as well as your legs. The leg press machine is the closest gym equipment to a free weight squat, but you simply don’t get the same results because you aren’t working the muscles in the same fashion. Free weights do require a spotter, however, and if you do not have one available, you may wish to reconsider using this type of gym equipment. If you do have a spotter available, then you’ll find an additional source of encouragement in them.
Weight machines are considered to be the superior gym equipment in that they eliminate the zone of muscles you are working. Weight machines tend to isolate a specific group or groups of muscles into one exercise. This is why this is the gym equipment of choice for people undergoing physical therapy. They are also better for older exercisers because they have a way to control the weights better. They reduce the risk of injury simply because as you use them you must maintain perfect form at all times. Beginners to the workout scene will also find this type of gym equipment easier to use. Most of them have instructions right on them for use and you do not need a trainer to help you out.
If you are looking for an overall workout that does not build muscle, then you are going to want to use weight machines. If you want muscle mass, then free weights. If you are looking for a combination of both – toning with some muscle gain and definition – then using both types of gym equipment in one routine is the best way to go.
Monday, 16 February 2009
Thursday, 22 January 2009
Health and Fitness Clubs
Looking for a new Health and Fitness Club
When it comes to health and fitness clubs, there are now more to choose from than there ever were before. This means people have more choices which is a great thing. However, with more options, it means you have to make a decision about which one works best for you.
You shouldn’t just sign up for the first health and fitness club you walk into. It’s much smarter to take the time to investigate, research and look into the backgrounds of these health and fitness clubs to find the right one for you.
One of the first things you should do is plan to make an actual in-person visit to the health and fitness club. This allows you to get the right look and feel for the place. You can see first hand if the club lives up to your expectations. Look for things such as:
• Are the bathrooms and locker areas clean and free of debris? Are there clean towels readily available? Are they designed safely? Is there hot water? Does everything work properly?
• What kind of workout equipment do they have? Is it up to date and working properly?
• What about the workout areas? Are they cleaned regularly? Do you have enough space to train without getting in the way of others or bumping into people?
• Are there any dangers that you can spot right away such as loose boards, steps without railings, loose carpeting, electrical cords you could trip over, etc?
• Do they offer fitness classes? And if so, do they offer the type of fitness classes you'd be interested in?
• Do they offer personal training? If they do, is it at a rate at which you can afford?
Good health and fitness clubs also depend a great deal on their staff. Take time to investigate the staff. Are they friendly? Are they knowledgeable? What types of professionals do they have on staff? Some health and fitness clubs will have many types of staff members with specialties in different areas such as sports, fitness and massage.
When choosing from among the many health and fitness clubs, you can take the opinions of others into consideration but ultimately, you should make the decision regarding which you think meets your needs the best all around. Then you will be able to find a health and fitness club that you can continue to use for many years to come.
When it comes to health and fitness clubs, there are now more to choose from than there ever were before. This means people have more choices which is a great thing. However, with more options, it means you have to make a decision about which one works best for you.
You shouldn’t just sign up for the first health and fitness club you walk into. It’s much smarter to take the time to investigate, research and look into the backgrounds of these health and fitness clubs to find the right one for you.
One of the first things you should do is plan to make an actual in-person visit to the health and fitness club. This allows you to get the right look and feel for the place. You can see first hand if the club lives up to your expectations. Look for things such as:
• Are the bathrooms and locker areas clean and free of debris? Are there clean towels readily available? Are they designed safely? Is there hot water? Does everything work properly?
• What kind of workout equipment do they have? Is it up to date and working properly?
• What about the workout areas? Are they cleaned regularly? Do you have enough space to train without getting in the way of others or bumping into people?
• Are there any dangers that you can spot right away such as loose boards, steps without railings, loose carpeting, electrical cords you could trip over, etc?
• Do they offer fitness classes? And if so, do they offer the type of fitness classes you'd be interested in?
• Do they offer personal training? If they do, is it at a rate at which you can afford?
Good health and fitness clubs also depend a great deal on their staff. Take time to investigate the staff. Are they friendly? Are they knowledgeable? What types of professionals do they have on staff? Some health and fitness clubs will have many types of staff members with specialties in different areas such as sports, fitness and massage.
When choosing from among the many health and fitness clubs, you can take the opinions of others into consideration but ultimately, you should make the decision regarding which you think meets your needs the best all around. Then you will be able to find a health and fitness club that you can continue to use for many years to come.
Monday, 19 January 2009
Fitness Classes
Fitness classes are available in all different styles and ability so you need to decide what you want to get out of your class and also what you think you’ll be able to put into the class.
Low Impact Fitness Classes
If you’re not used to working out and haven’t attended my fitness classes in the best then you are probably best to choose a low impact fitness class or a relaxing fitness class such as Tai Chi, Yoga or Pilates. Tai Chi is a form of Chinese martial arts involving two primary features - the first being the solo form which involves a slow sequence of movements which emphasize a straight spine, abdominal breathing and a natural range of motion and the second being different styles of pushing hands. Yoga, favoured by a number of high profile celebrities, is a class that aims to tone and strength your muscles but also enables you to strengthen your mind. Pilates, another exercise class favoured by celebrities, also enables you to strengthen your muscles to help improve posture and strengthen your mind.
Aqua aerobics is also a low impact fitness class as everything is done in water and being in the water enables the body to move easier but aqua aerobics can not be described as a relaxing fitness class as often it is quite strenuous. There are also a number of other water based fitness classes you can do, should you prefer to work out in the water instead of a fitness studio.
High Impact Fitness Classes
If losing weight or getting fit is your aim then you should choose a high impact fitness class. High impact fitness classes are often split into the following categories –
• Aerobics Classes
• Toning Classes
• Spinning Classes
• Step Classes
Aerobics classes are designed to get the body working, they are usually energetic fitness classes, performed to music to keep the pace going throughout the class. Most people who need to lose weight choose to join an aerobics class as they are often fun and although you feel tired at the end of it you know you’ve worked hard.
Toning Classes aren’t normally as energetic as aerobics classes and as their name suggests are designed to tone up the body. Legs, Bums and Tums is a poplar and well known toning class which many people choose to take part in as it concentrates on the areas a lot of people are unhappy with.
Spinning Classes are extremely energetic as you are required to pedal on a bike for around 45 minutes, increasing your paced as suggested by the instructor and not stopping until you are told to do so. Most gyms will often different varieties of spinning classes so that those without experience can get involved and work there way up to the more advanced style class.
Step classes where the craze for a long time and they have managed to stay around for many years. Step classes are normally split into different categories as with most exercise classes, to ensure everyone who wants to can take part and won’t feel like they can’t keep up.
If you would like to find out more about fitness classes take a look at the Total Fitness website.
Low Impact Fitness Classes
If you’re not used to working out and haven’t attended my fitness classes in the best then you are probably best to choose a low impact fitness class or a relaxing fitness class such as Tai Chi, Yoga or Pilates. Tai Chi is a form of Chinese martial arts involving two primary features - the first being the solo form which involves a slow sequence of movements which emphasize a straight spine, abdominal breathing and a natural range of motion and the second being different styles of pushing hands. Yoga, favoured by a number of high profile celebrities, is a class that aims to tone and strength your muscles but also enables you to strengthen your mind. Pilates, another exercise class favoured by celebrities, also enables you to strengthen your muscles to help improve posture and strengthen your mind.
Aqua aerobics is also a low impact fitness class as everything is done in water and being in the water enables the body to move easier but aqua aerobics can not be described as a relaxing fitness class as often it is quite strenuous. There are also a number of other water based fitness classes you can do, should you prefer to work out in the water instead of a fitness studio.
High Impact Fitness Classes
If losing weight or getting fit is your aim then you should choose a high impact fitness class. High impact fitness classes are often split into the following categories –
• Aerobics Classes
• Toning Classes
• Spinning Classes
• Step Classes
Aerobics classes are designed to get the body working, they are usually energetic fitness classes, performed to music to keep the pace going throughout the class. Most people who need to lose weight choose to join an aerobics class as they are often fun and although you feel tired at the end of it you know you’ve worked hard.
Toning Classes aren’t normally as energetic as aerobics classes and as their name suggests are designed to tone up the body. Legs, Bums and Tums is a poplar and well known toning class which many people choose to take part in as it concentrates on the areas a lot of people are unhappy with.
Spinning Classes are extremely energetic as you are required to pedal on a bike for around 45 minutes, increasing your paced as suggested by the instructor and not stopping until you are told to do so. Most gyms will often different varieties of spinning classes so that those without experience can get involved and work there way up to the more advanced style class.
Step classes where the craze for a long time and they have managed to stay around for many years. Step classes are normally split into different categories as with most exercise classes, to ensure everyone who wants to can take part and won’t feel like they can’t keep up.
If you would like to find out more about fitness classes take a look at the Total Fitness website.
Friday, 2 January 2009
What Kind of Fitness Centre Do You Need?
If you are thinking of joining a fitness centre, you might be surprised that you will have some choices to make. There are several different types of fitness centres to choose from. You could choose a community fitness centre, a private memebers health club, a flashy, upscale health spa, or possibly a body building gym. You will need to first decide why you want to join a fitness centre and then check out the ones that fit your needs.
Community Centre
Every large city and many smaller towns have a community centre. Some have several community centres in order to have one in each area of the city. Most centres have a workout facility that includes free weights, exercise bicycles, and possibly a swimming pool. Community centres are typically more inexpensive, if not free if you live in the community, and have other activities to offer as well. If you are looking for a fitness centre for the whole family, you might find that a community centre has something to offer everyone, even the little ones.
Health Club or Health Spa
A health club is most likely going to be a fitness centre with a lot of flashy extras. You will find the most up to date equipment, a swimming pool and/or hot tub, a running track, and personal trainers looking for your business. At a health club you can change and shower in private, and stop off in the sauna on the way and many health clubs will even provide you with clean towels.
Some of the extras, as if that weren’t enough, might be a juice bar, scheduled aerobics and other types of fitness classes, swimming lessons, or even a small shop where you can buy the newest workout fashions and gear. A health spa is the most expensive of all fitness centers but you won’t find the service and amenities anywhere else.
Gym
A gym is more of a body building centre with a boxing ring. You’ve seen the old, run down gyms in the movies where the boxers get into shape and then spar in the ring. Gyms are very much like that in many cases. There are upscale gyms that have a bit more flash, but the purpose of joining a gym remains the same. A gym is where people go to body build and train for sports such as boxing, football, etc. Gyms range in price from very affordable to almost as much as a health spa, depending on the amenities and the location, so some shopping is in order when looking for a gym.
There are also specialty fitness centres to consider. Some are women’s only centres, others are aerobics only centres. Particularly if you are in a big city, you will have many choices. Don’t join the first one you see unless you know that is the one you want. Check out several that are convenient to you and find the fitness centre that fits your needs.
Community Centre
Every large city and many smaller towns have a community centre. Some have several community centres in order to have one in each area of the city. Most centres have a workout facility that includes free weights, exercise bicycles, and possibly a swimming pool. Community centres are typically more inexpensive, if not free if you live in the community, and have other activities to offer as well. If you are looking for a fitness centre for the whole family, you might find that a community centre has something to offer everyone, even the little ones.
Health Club or Health Spa
A health club is most likely going to be a fitness centre with a lot of flashy extras. You will find the most up to date equipment, a swimming pool and/or hot tub, a running track, and personal trainers looking for your business. At a health club you can change and shower in private, and stop off in the sauna on the way and many health clubs will even provide you with clean towels.
Some of the extras, as if that weren’t enough, might be a juice bar, scheduled aerobics and other types of fitness classes, swimming lessons, or even a small shop where you can buy the newest workout fashions and gear. A health spa is the most expensive of all fitness centers but you won’t find the service and amenities anywhere else.
Gym
A gym is more of a body building centre with a boxing ring. You’ve seen the old, run down gyms in the movies where the boxers get into shape and then spar in the ring. Gyms are very much like that in many cases. There are upscale gyms that have a bit more flash, but the purpose of joining a gym remains the same. A gym is where people go to body build and train for sports such as boxing, football, etc. Gyms range in price from very affordable to almost as much as a health spa, depending on the amenities and the location, so some shopping is in order when looking for a gym.
There are also specialty fitness centres to consider. Some are women’s only centres, others are aerobics only centres. Particularly if you are in a big city, you will have many choices. Don’t join the first one you see unless you know that is the one you want. Check out several that are convenient to you and find the fitness centre that fits your needs.
Tuesday, 2 December 2008
How to Keep Your Health And Fitness Plan In Place
Sometimes keeping to your health and fitness plan is difficult and if you have lost the enthusiasm and drive to work out, then you need to find a way to regain your drive. Sometimes the health club you are working out in is not as good as you originally thought. Or maybe they simply don’t offer everything they originally promised. No matter what the reason, you need to get back on track with your health and fitness plan and start moving towards that original goal you set for yourself.
Here are ten things to help you keep your health and fitness plan in place.
1. Make a point of making your health and fitness workout part of your regular daily schedule. Make working out as important to you as everything else and literally write it into your day planner so you see it all the time. When you do this, your health and fitness plan will stay in place.
2. Plan the best time of day for you to exercise when you are not going to be fighting everybody else who is a member for the equipment. By going when the gym is less crowded, you’ll be more relaxed about keeping to your health and fitness plan where it belongs.
3. Start at a level that is comfortable to you and do not exercise at a level that is too much for you. You’ll come out of your session hurting and aching and that will make you dread going back. Your health and fitness plan should start out with a workout of about 20 minutes, an hour at the most with a mixed bag of exercises to keep it interesting. Plus, don’t forget to stretch before starting the exercises.
4. Set goals that you know you can meet, like how many reps you would like to be doing by the end of the week. Start moving towards that goal and when you achieve it, set another one for the next week. You’ll find that by setting weekly attainable goals, you won’t give up on your health and fitness routine.
5. Keep a health and fitness diary so you can see the progress you are making. Include what you are eating so you can see what works and what doesn’t. This allows you to adjust your workout accordingly.
6. Mix up your exercises. Do aerobics one day, the treadmill another. Even participating in sports can be counted towards your health and fitness routine. Try to change your weight routine as well by adding a rep, weight, or set every three to four weeks.
7. Invite a friend to come share your health and fitness plan. This provides you with the social interaction we all need, a little bit of friendly competition, and encouragement when you really just feel like giving up.
8. Consider working with a personal trainer at your gym. Start by developing your health and fitness routine with them to actually working out with them watching you and encouraging you to keep on going. They will be able to help you adjust your routine if needed.
9. Force yourself to go to the gym religiously the first three months of your health and fitness plan. It takes that long to see results sometimes and if you keep that firmly in your mind, you’ll be able to stick with it.
10. If you miss your workout, find a way to get yourself back into the groove as soon as possible. This is when most people drop their health and fitness routines for good. Don’t beat yourself up about missing the workout. Just go back as soon as possible and keep going.
Here are ten things to help you keep your health and fitness plan in place.
1. Make a point of making your health and fitness workout part of your regular daily schedule. Make working out as important to you as everything else and literally write it into your day planner so you see it all the time. When you do this, your health and fitness plan will stay in place.
2. Plan the best time of day for you to exercise when you are not going to be fighting everybody else who is a member for the equipment. By going when the gym is less crowded, you’ll be more relaxed about keeping to your health and fitness plan where it belongs.
3. Start at a level that is comfortable to you and do not exercise at a level that is too much for you. You’ll come out of your session hurting and aching and that will make you dread going back. Your health and fitness plan should start out with a workout of about 20 minutes, an hour at the most with a mixed bag of exercises to keep it interesting. Plus, don’t forget to stretch before starting the exercises.
4. Set goals that you know you can meet, like how many reps you would like to be doing by the end of the week. Start moving towards that goal and when you achieve it, set another one for the next week. You’ll find that by setting weekly attainable goals, you won’t give up on your health and fitness routine.
5. Keep a health and fitness diary so you can see the progress you are making. Include what you are eating so you can see what works and what doesn’t. This allows you to adjust your workout accordingly.
6. Mix up your exercises. Do aerobics one day, the treadmill another. Even participating in sports can be counted towards your health and fitness routine. Try to change your weight routine as well by adding a rep, weight, or set every three to four weeks.
7. Invite a friend to come share your health and fitness plan. This provides you with the social interaction we all need, a little bit of friendly competition, and encouragement when you really just feel like giving up.
8. Consider working with a personal trainer at your gym. Start by developing your health and fitness routine with them to actually working out with them watching you and encouraging you to keep on going. They will be able to help you adjust your routine if needed.
9. Force yourself to go to the gym religiously the first three months of your health and fitness plan. It takes that long to see results sometimes and if you keep that firmly in your mind, you’ll be able to stick with it.
10. If you miss your workout, find a way to get yourself back into the groove as soon as possible. This is when most people drop their health and fitness routines for good. Don’t beat yourself up about missing the workout. Just go back as soon as possible and keep going.
Wednesday, 26 November 2008
Welcome to the Total Fitness Blog
Welcome to the Total Fitness blog. Total Fitness have 24 gyms across the North of England, Wales and Dublin. Each of the Total Fitness health clubs offer their members fitness classes, swimming lessons and all gyms give you the chance to sign up with a Total Fitness personal trainer.
Here on the Total Fitness blog we will keep you up to date with everything that is happening at Total Fitness and will bring you any news we feel you'll be interested in.
Here on the Total Fitness blog we will keep you up to date with everything that is happening at Total Fitness and will bring you any news we feel you'll be interested in.
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