With so much going on in our busy lives, there seem to be no time to fit in all our activities—and much less time for squeezing in a workout. Doing short focused routines is a great way to fit in some exercise into your tight schedule. Here are a few mini workouts you can try.
- Do a quick warm-up. Run in place, do some high knee stretches, butt kicks and jumping jacks. Give each routine about 30 seconds. It does not take much to get your heart pumping. The idea is just to keep you from starting up cold before the actual workout.
- If you have access to some equipment, put them to good use. Do some lifting and curls with a set of dumbbells on a bench press. Free weight exercise can also be used for some strength training.
- A treadmill can give you a full body workout. Try to run for about 10 minutes and more if time permits. This is great for those who do not have the luxury of running outdoors. You could also run no matter the weather with an indoor setup.
- If you have a cardio rowing machine, you can use it for a good lower body workout. Use the rowing machine and repeat as wanted. Be sure to rest for a minute or so between intervals.
- A stationary bike can also provide good cardio and upper body exercise.Most modern stationary bikes adjust tension as you pedal harder, so the workout intensity depends on you.
The key is to get back to the basics. If you do not have the equipment on hand, you can always go back to the simple exercises such as stretching, pushups, sit-ups, lunges, and squats can be done. With enough repetitions and the proper movements, they can be effective and provide enough of a workout, even on a busy schedule.
Blog Source URL: https://www.mifitness.co.za/five-mini-workouts-try-home/
Putting together a home gym can be a daunting task, but it does not have to be too complicated. And the rewards would also be worth it in terms of convenience. Here are a few things to consider for putting together your very own setup.
A basic setup does not have to include big, fancy machinery especially if you have limited space. Get home gym equipment that are small and compact. First off, you need to figure out and allocate some space in your home. It could be any room in the house or in the garage or attic. The thing to remember is that it should be open, with no obstructions for free movement. There should also be ample headroom, lighting and ventilation. The area would be totally dependent on what equipment you intend to bring in and how much you are willing to invest in your new home gym. Here are a few must haves if you are just starting out:
- For cardio, it is nice to have at least a basic treadmill. Running is a full body workout and having one available at home lets you run no matter what the weather is. A stationary bike is also a good investment.
- A good bench press is also ideal. Pick out a nice one with adjustable positions to allow you a variety of exercise positions. Paired with a good set of free weights, you could get a full routine of strength training exercises for this piece of equipment. Home gym equipment manufacturers now produce dumbbells with adjustable weight plates. This is a nice space saver and occupies much less storage that individual weights.
- Pull up bars can be mounted above doorways keeping it from being an obstruction. They are affordable and compact, making them perfect for home gyms.
Blog Source URL: https://www.mifitness.co.za/fitness-technology-gym-equipments-best-fitted-home/
Once a popular item in every household, the exercise bike was quickly overshadowed by fancy, high-tech gym equipment. Do you have one at home? It’s time to start dusting it off because bikes are making a comeback. You might even consider upgrading to a newer and better model.Here are somethings you need to know about exercise bikes:
Convenience – Aside from its fun and user-friendly design, a bike also puts minimal pressure on the joints, making it ideal for those with back or joint problems. If you are just starting out, then this is also perfect for you as it uses the same mechanism as an actual bike. Compared to other fancy equipment, it is much easier to learn. Exercise bikes can be used indoors, which makes it immune to outside weather (a problem for runners, outdoor swimmers and cyclists).
Quality – Before you buy your own exercise bikes, you must have a goal in mind-and it must be realistic. The ‘right’ bike depends on what your goals are and how much you can afford. It is not smart to buy a high-end, top of the line exercise bike if your goal is just to lose a few pounds.
Cheap exercise bikes typically make use of friction resistance (aka belts) that requires regular maintenance and replacement in a year or two. More expensive types of bikes have better structure and usually make use of magnetic resistance. For those with a bigger budget but plan on simply exercising and not training, then this is the most reliable type.
High-end exercise bikes have more advanced settings, computers, several resistance levels and are built with strong electro-magnetic resistance. This last type is perfect for commercial gyms and those training to become athletes.
Safety – As a general rule, the heavier the weight of the exercise bike, the more stable it is. If the bike is unstable when you test it out, then it is not safe for use. Double check the product description for maximum weight limits.
Blog Source URL: https://www.mifitness.co.za/need-know-exercise-bikes/
Weight lifting could be done by most people-including women and children.This is why it’s a good idea to add weight lifting equipment to your home gym for everyone in the family to use.
And no-weight lifting is not just for bulking up. It can also tone the muscles without adding bulk and improve overall health. It has been proven to reduce weight, improve bone density and combat depression. It can also help you with bodily ailments such as back pain, diabetes, and excessive fat.
Studies show that the more muscle mass you have, the less chances of dying too early. The increased strength in muscles, tendons and such can also decrease risk of injury during accidents. Surprisingly, weight lifting also helps those with sleeping problems as it improves quality of sleep.
You can also burn more calories in weight lifting than other sports and workouts. It is also ideal for busy people. Complete workouts can be done under thirty minutes and at home to maximise time and energy. Overall, weightlifting does not only make you healthier but happier as well.
That said, you must take note of a few things before you decide to add weight lifting to your pre-existing workout routine. Even if you already workout regularly and this is not your first foray into exercising, weight lifting can be dangerous when not done properly. You must start slowly and gradually add weights over time. Start with single sets first. Always have a spotter with you as you exercise. This is especially important when it comes to weight lifting, as lifting heavy weights can be fatal when done incorrectly. After weight lifting, take at least two days to rest for the trained muscle groups to recover. Remember that too much of anything is not good for the body, even exercise. Listen to your body when working out. If it feels a little too strained, then it might be time to rest.
Blog Source URL: https://www.mifitness.co.za/switch-workouts-adding-weight-lifting-equipment-home-gym/
Treadmills are among the bestselling fitness equipment in the world, and it’s easy to see why. They make running and walking much more convenient for people who prefer to work out indoors in the privacy of their homes or in the comforts of a well-appointed gym. There are many advantages to doing treadmill workouts, including the following:
Easy to Use
If you have trouble running on pavement or are worried about walking on uneven terrain, a treadmill can give you a flat and predictable surface that you will surely appreciate. Treadmills are also easy to use. You can even watch your favorite TV shows while doing your treadmill workouts. The pace of treadmill can be set to match your fitness goals. Simply change it up to add variety to your workout.
Treadmill workouts help you stick to your running schedule even when it’s too cold or too hot to run outside. Don’t let the rain stop you from clocking in those miles; after all, you can always use the treadmill.
Treadmills are designed to help you track your progress. Most models come built in with digital monitors that show important stats such as distance, heart rate, time, and calories burned. More advanced models can save the stats of multiple users. With a treadmill workout, you can see how exactly much you’ve progressed over time so you can focus on your weight loss goal.
Treadmill workouts give you a great cardiovascular workout and can help improve the health of your heart, thereby lowering blood pressure. Regularly running or walking on a treadmill also strengthens the muscles of your legs and can even help improve your balance. To burn more calories on a treadmill, use the incline feature.
Blog Source URL: https://www.mifitness.co.za/4-reasons-makes-treadmills-best-option-workouts/
Contrary to popular belief, gymnastic equipment is not just for gymnasts—they are also great for athletes and fitness enthusiasts who want to work out different muscles that might not be employed by conventional workout gear. Here are two types of gymnastic equipment you might want to consider buying:
These small gymnastics devices come in pairs and are primarily used to simulate parallel bars that you will find in professional gymnasiums. Similar to dip bars or pushup bars, paralettes are lower to the ground and generally longer. They are used by gymnasts as well as anyone who wishes to perform body-weight exercises at home, including L-sits, handstand presses, V-sits, handstand pushups, etc. Using paralettes can help you strengthen your arms and hands as well as your core and legs. You can buy paralettes online from a known supplier of fitness equipment. They are generally affordable.
Ring training builds upper body strength, agility, and balance while promoting the development of a lean and well defined physique. This is why gym rings are some of the most popular types of gymnastic equipment today. Using them can help you develop a higher size to strength ratio, a stronger core, and superior grip strength. Want to give yourself a challenging workout? All you need are gym rings plus somewhere to hang them and you’re good to go.
If you want to change up your fitness routine, try gym rings. You will need immense physical discipline and strength to be able to properly perform even the most basic of ring exercises. If you find it too easy to perform dips or pull-ups on a fixed station, challenge yourself and try doing those moves using gymnastics rings. They instability, bringing a totally different dimension to your workout. It’s the best gymnastic equipment for those who want to push themselves a little bit further.
Blog Source URL: https://www.mifitness.co.za/best-gymnastic-equipment-complement-workouts/
If you’re lucky enough to have the space and the funds to create a gym in your very own home, go for it. Investing in the best cardio exercise equipment for your home gym is often more cost effective in the long run compared to paying for a gym membership. It also saves you a lot of time and allows you to sneak in a workout whenever you can. Don’t know which home gym cardio equipment to buy? Here are some ideas.
For those who are looking for a low-impact cardio exercise equipment, elliptical trainers are quite popular. They are also great alternatives to treadmills for people with bone and joint conditions. A high quality elliptical trainer can give you a total body workout and help increase your aerobic capacity safely, without putting stress on your joints.
Exercise Bikes, Recumbent Bikes, Spinning Bikes
There are so many types of stationary bikes available for home gyms, and all of them can help you increase your daily calorie burn so you can manage your weight. Some studies show that bikes are great for those who are overweight, as it reduces mechanical stress on the ankles, knees, back, and hips while providing a long list of cardio benefits. If you have back problems, you might benefit from a stationary recumbent bike as is it designed to provide added support for your lower back. If you are familiar with proper posture and usage, you can go for a spinning bike.
Running on a treadmill is easier on your joints that running on pavement. Having a treadmill in your home gym lets you run whenever you want without having to worry about the weather. It’s a great tool for increasing the strength of your heart and lungs, improving your cardio resistance, and general weight loss. There is a wide variety of treadmills available from a leading supplier of home gym equipment.
Blog Source URL: https://www.mifitness.co.za/choosing-best-cardio-exercise-equipment-home-gym/