Fitness

30 Days Extreme Fitness – Back Strength Training Exercises

30 Days Extreme Fitness – Back Strength Training Exercises

Have you been wondering for so long now on how could you possibly build the strength of your lower and upper back? Have you wanted to learn the simple exercises that can be done in order to lessen your chance of a back injury and also reduce mild back pain? There are actually a lot of easy to do exercises that can help you build the strength of your upper and lower back. Here are some of the best back strength training exercises that you can easily do at home in order to lessen the chance of experiencing back injury or back pain:

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1. Build Your Core

In order to increase your upper and lower back strength, you need to strengthen the muscles in your core. Keep in mind that the groups of muscles that reside deep inside you become stronger the stronger your back is going to be. One of the best ways to build your core strength is to life hand weights while sitting on an exercise ball.

2. Work On Your Six Pack

One of the best back strength training exercises that you can do is working out on your six pack. Remember that your abdominal muscles work with your back muscles to hold you up that’s why it’s really important to strengthen it. If you’ll do some crunches, planks and yoga, you’ll absolutely develop your abdominal strength.

3. Stretch

Research shows that back pain is actually caused by shortening of hamstrings, which are the muscles in your legs. If you’ll be able to stretch your legs daily, you’ll be able to strengthen your upper and lower back.

These are some of the best back strength training exercises that you can easily do at home which will surely help you reduce the chance of suffering from back injury and back pain. I wish you all the best and good luck!

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Dumbbell Strength Training Exercises – Achieving Physical Fitness with Simple Workouts

by Nhan Khuong

Dumbbell Strength Training Exercises – Achieving Physical Fitness with Simple Workouts

Dumbbell strength training workouts are simple enough to execute. They are also very effective in keeping a person’s physical fitness at its highest level. If you prefer simple dumbbell routines for your strength training program, the discussion below is for you.

Benefits of dumbbell strength training exercises

Strength training workouts help in building muscles and removing excess body fat. Such exercises also improve the fitness level of a person by helping increase his or her metabolic rate and by raising energy levels. These workouts also do not require expensive exercise equipment (only a pair of dumbbells) and can be done easily at home.

Common dumbbell workouts

To strengthen the arms, the common curl is the most basic and one of the most effective forms of dumbbell exercise. While standing upright, grip a dumbbell in each hand with palms facing the body. Lift the dumbbells with the elbows touching the sides of the body and the shoulder on a fixed position. This can be done with one arm at a time or two arms at a time.

To work out the back, do the dead lift exercise. Stand upright with feet about a yard apart and knees slightly bent. Hold the dumbbells against the thighs and lower them to leg level using lower back strength with the lower back slightly arched inward. Keep the head up throughout the movement and the back flat. Lower the weights as far as it is comfortable. For people with back problems, this is not a recommended exercise.

One of the simplest but most effective dumbbell shoulder workouts is the shoulder press. Sit at the edge of a chair with back straight. Raise the dumbbells above the head and then lower them slowly down to shoulder level. Get the arms to form a 90-degree angle and raise the dumbbells again without locking the elbows. Repeat the action several times.

Additional workouts tips

Before executing these exercises, make sure to spend 10 minutes warming up and 10 minutes cooling down. For beginners, a lighter weight should be used and then gradually move on to heavier weights. It would be best to have a professional trainer to guide one’s movements and to have someone keep tabs if the exercise is being executed correctly.

Dumbbell strength training exercises are easy enough to do and are highly effective in improving one’s physical strength and fitness. These workouts can be done on the gym and at home. Just remember to take it easy at first to avoid potential injuries or accidents.

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Fitness Fat Blasting Workout Day 1

www.examiner.com You asked for my fitness routine from my fat loss video. Here is Day 1 which works your legs, chest, biceps and abs. Day 2 will be up soon. I followed a 2-day split and did each exercise 15-20 reps, 3 sets. To warm up, I would run to the gym most days which was about 15 minutes or 1.6 miles. I would also do Yoga 1-2 times a week. 3 days a week of cardio (40-50 minutes running, intervals). I did strength training 2-4 days a week. For more on my gym Revolution Fitness visit BostonFitness.com Visit http for my workouts and meal ideas. Want this routine in a written form? Check out www.examiner.com
Video Rating: 4 / 5

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are rowing machines at fitness centers or gyms?

by reverbca

Question by lalalove: are rowing machines at fitness centers or gyms?
like.. cuzzz im getting a membership at la fitness. and im just wondering, would a place like that have one of those rowing machine things? or where do you go to do rowing?

Best answer:

Answer by Barry V
The gym I go to (24 hour fitness) has them

Add your own answer in the comments!

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Personal Training Workout Tips & Drills : Dead Lift Fitness Exercises

Free workout tips. Learn how to do dead lift exercises to develop lower back muscles in this free online personal training video and fitness workout. Expert: Adam Davila Contact: www.crossfitaustin.com Bio: Adam Davila is the owner of Cross Fit Austin. He is a certified personal training and a certified CrossFit instructor.
Video Rating: 0 / 5

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Can fitness gyms across the World use their treadmills to generate Green power?

by CC Chapman

Question by Blue Were Rhino: Can fitness gyms across the World use their treadmills to generate Green power?
Could gyms across the World use their treadmills, bikes & weight machines to generate electricity? And provide power to their own lights and maybe even to the grid – practical or impractical?

Much of the homeless have always been Green by recycling cans. Maybe homeless shelters could get treadmilss from Gyms acquiring new ones and have an option for the homeless to make some money by generating electricity.

Best answer:

Answer by Johnny U
thats a good idea! you should sell kits that pople could put on their home treadmillas and power a home generator to decrease their own use of electricity. not sure if it would make a dent but it might. gyms could reduce member fees this way too. it would help them stay competative. like i said, not sure how much impact it would have but worth more investigation.

What do you think? Answer below!

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Fitness & Weight Training Exercises : Elliptical Machines Vs Treadmills

Elliptical machines are low-impact workout machines that simulate cross country skiing, and treadmills and high-impact exercise machines that simulate running. Both of these workout machines have their positives and negatives, and this free video will use tips from an experienced personal trainer to compare the two. Expert: Aaron Hill Bio: Aaron Hill is a professional fitness and health instructor at Fitness for Life in Wilmington, North Carolina. Filmmaker: Reel Media LLC
Video Rating: 3 / 5

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5 Minute Tone Body, Abs Workout, Fitness Training w/ Tammy

MySpace Friend Me www.myspace.com 5 Minute Tone Body, Abs Workout Fitness Training w/ Tammy Five min exercise routine to tone your abs for a great bikini body. Related Videos 5 Minute Tone Body, Butt Workout, Fitness Training w/ Tammy www.youtube.com Soon to Come 5 Minute…
Video Rating: 4 / 5

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Upright Exercise Bikes Are One Of The Best Choices For Your Home Fitness Program

by .Rouzeh

Upright Exercise Bikes Are One Of The Best Choices For Your Home Fitness Program

Upright Exercise Bikes Are One Of The Best Choices For Your Home Fitness Program

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Home Page > Sports and Fitness > Equipment > Upright Exercise Bikes Are One Of The Best Choices For Your Home Fitness Program

Upright Exercise Bikes Are One Of The Best Choices For Your Home Fitness Program

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Posted: Jan 04, 2010 |Comments: 0
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Upright exercise bikes are great for many reasons, but mostly they take up very little room (as compared to some pieces of cardio exercise equipment), and they allow you a great workout without as much impact as many traditional forms of cardiovascular exercise.

Best of all, exercise bikes provide all these benefits in a very low impact way. Many of the best exercise bikes are rated for weights of up to 300 to 400 pounds, so finding a good one should not be that much of a problem.

Upright exercise bikes are great for those who like to ride, but are unable to ride a traditional outdoor bike. The new upright exercise bikes are so quiet you’ll even be able to watch your favorite television show or listen to your favorite radio program while you ride. Almost all upright exercise bikes include a console which monitors your workout.

Upright Exercise bikes are one of the most popular home fitness machines on the market. These bikes give you an effective workout and promote a healthy lifestyle. One of the best things about exercise bikes is that there is no learning curve.

These bikes more closely resemble a real bicycle than the standard upright stationary exercise bike and are most often used in a group exercise class. In addition, upright exercise bikes can provide an excellent cardiovascular workout, and cardiovascular exercise has been shown time and time again to reduce the occurrence of many of our most serious diseases, including heart disease, diabetes and others.

Most upright exercise bikes provide a way to adjust the intensity of a workout, and this is an especially important factor for those embarking on an exercise routine. Another good way to track your level of fitness is to use the heart rate monitor that is included on many models of upright and recumbent exercise bikes. One of the reasons people buy exercise bikes is because their knees and ankles may not be able to take the pounding from jogging and running.

Finally, upright exercise bikes are small than recumbence and take up less floor space. The upright exercise bikes are taller, and do not have back support, but do allow more body movement than recumbent exercise bikes. You will have fun, enhance your fitness routine and burn calories with exercise bikes.

Let’s be honest– exercise can be boring. Most of us just want to get through the workout and on with the rest of our day. In the business of fitness solutions, Proform created Gamefit Interactive Video Games to help make exercising a little more fun.

GameFit Video games not only keep you entertained throughout your workout, but because the games get easier based on how hard you exercise, they also help you get the most out of your workout time.

In addition to the interactive video games, it also features 10 workouts created by a Certified Personal Trainer to help you slim down and tone up. With all the other necessities like digital resistance, smooth magnetic resistance, and more, this is a great choice for anyone looking for a little something more in an upright bike.

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Paul Rodgers -
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Exercise bikes are one of the most popular home fitness machines on the market. These bikes give you an effective workout and promote a healthy lifestyle. One of the best things about exercise bikes is that there is no learning curve. Find out more about Upright Exercise Bikes

Paul Rodgers specializes in marketing natural health and beauty products

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Rowing Machine Exercise – A Great Way To Improve Your Cardiovascular Fitness

by Brave Heart

Rowing Machine Exercise – A Great Way To Improve Your Cardiovascular Fitness

Rowing Machine Exercise – A Great Way To Improve Your Cardiovascular Fitness

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Rowing Machine Exercise – A Great Way To Improve Your Cardiovascular Fitness

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Rowing Machine Exercise – A Great Way To Improve Your Cardiovascular Fitness

By: Duaka Karles

About the Author

There are tons of cardio exercise equipments available in the market today. Just make sure that you get the most appropriate product for your needs.

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Article Source: http://www.articlesbase.com/ – Rowing Machine Exercise – A Great Way To Improve Your Cardiovascular Fitness

These days, you can find numerous workout machines which can help you to achieve your desired fitness goal. However, if you want to acquire excellent cardiovascular benefits then you should attempt to do rowing machine workouts. Besides works your cardiovascular, fitness rowing machine also provides you various health benefits such as a low impact workout, endurance improvement, increasing stamina and so forth.

Performing rowing machine exercise is highly regarded because it uses muscles from all of your major muscle groups as well as strengthens and tones muscles in your arms, shoulders, legs, stomach and back. Hence, this kind of workout allows you to burn off much of calories in your body simultaneously.

Fitness rowing machine provides you great cardiovascular advantages as you’re increasing the heartbeat by performing consistent exercise and motion on the device for over a period of time. When your arms back and forth move repetitively as rowing movements, the circulation to your heart is increased. As a result, it’ll improve your heart health.

Rowing is a low impact exercise where its uniform movements put little stress on your joints and muscles. Therefore, it is well suited for anyone at any fitness level. Nevertheless, like any other workout, stress and strain may occur in case you perform the exercise improperly.

When considering purchasing a rowing machine, it will be a good idea for you to do some research on the different kinds of them. You should also take note of customer reviews that already owns and uses them so it can help you get the best suited rowing machine to meet your needs. There are several kinds of rowing machine in the market today. Within the last few years, the two popular of rowing machines available are Schwinn and Kettler.

The price of a top quality rowing machine can be very expensive. However, if you’ve a limited budget, you should have a look at Kettler rowing machine. Kettler provides a variety of choices in a range of price between 0 and ,300. On the other hand, for the best known of brand in home fitness equipment including rowing machine, Schwinn is extremely regarded. Schwinn has earned reviews at its design when compare to other types. Since the Schwinn use wind resistance on their rower, many customers have been finding easier to use this type because it more closely simulates real water rowing.

You can still find several other types of rowing machine on the market. Obviously, each type will definitely tell you they are the best for your money. Hence, it is advisable to choose wisely, and try out some different types at the gym near your area can be a good consideration.

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There are tons of cardio exercise equipments available in the market today. Just make sure that you get the most appropriate product for your needs.

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Essential Steps to Take When Choosing The Right Fitness Treadmill

by Quite Adept

Essential Steps to Take When Choosing The Right Fitness Treadmill

Treadmills are now the highest stalwart in the industry of health due to their efficiency with easiness and convenience. We all know a number of exercises which might crack our joints or pull our muscles to workout them correctly. But if you have treadmill at home, you have the easiest possible method to reduce your calories by running or walking on it. And these are the two most primitive and natural exercises that are known even to a child or a novice. You have started to walk at the age of 2 or even before, but the irony is that you rush to a gym and perform some complex exercises and follow a routine diet to keep yourself fit!

Even if we wish to go out to walk regularly, our busy work schedule, personal safety concern, capacity of our health and the weather condition make us reluctant in this regard. As a result, even the most advanced societies are suffering from the health problems. Gym workouts need a lot of scheduled time which is hard for people to spare in present days. Even if some one could manage to bring this time out, still it is difficult for him as he becomes exhausted by the whole day’s works. The experts who advice walking for exercise, a treadmill, according to them, is not only the best possible apparatus for exercise but it also wards off those factors that hinder us from maintaining a routine for exercise.

Moreover, treadmills allow us to perform a variety of exercises being at home. Walking, hill climbing, jogging or running; there are a number of options for every one to the treadmills. We feel to provide you with some guidelines so as you can choose the best one from the wide range of treadmills to be had of in the market.

You can find at least three distinct varieties of treadmills for the nonce in any market. Therefore, if you want the best one for you, let us see what these three offer you at a glance.

First one we find is Manual Treadmill. You need not to be an expert to know that this type of treadmill is not fitted with a motor. Rather it is you who move the belt on the roller of this treadmill and thus you workout on it. Less complicated machines are evident to attract less complication. The most positive feature of these machines is they lust longer. Again, since the belt doesn’t move automatically, one can fix his own pace according to his suitability. However, this machine will not be proved to be good for those who are so lazy to push the belt themselves.

Next, it comes the type of treadmill that is fitted with motors and you can set the speed of the belts accordingly as you wish to walk or jog or even run on it. You set the speed you require and keep it going as long as you wish to exercise with it. You also have ‘incline’ options in motorized treadmills. Here, you can set the incline of your preference. Negatives are always inbuilt with positives. Since these machines are complicated, the problems that may turn out with it will also be complicated for sure. In addition, a motorized treadmill will loose your pocket much more than those manual treadmills. But this is also true that the features that come with a motorized treadmill provide you all the options what you want.

Now you cannot make excuse that you have no space at home for your treadmill. There are Foldable Treadmills to ward off this excuse of yours. It can be stored even in a very little space and it can, therefore, be used at home as well as at offices each time you are taking a break. Therefore, if you have problem with the schedule or if you are a bit lazy for fixed regular workouts, the foldable treadmill is the best in all respect for you.

To be true, there is no fixed rule by which you can determine what type of treadmill is needed for you among these varieties. But you can go through a comparison among the features of the different treadmill and reach to the decision to buy the best one as per your needs. Remember, a certain treadmill that suits your friend aptly does not mean that it will hold good for you in the same way. It is suggestible that you go through some reviews and then choose one which fits with your situation.

The most effective factor that influences your choice is your own age and weight. It is true that exercise is effective for everyone, but it is also true that the ways and means of exercises are to be different according to the different traits of different individuals. A person who is a little bulky may require a wider belt or else the handlebars can disturb the movement of the arm on the usual path, judge this details before buying your treadmill. Age is one of the prime factors to choose a treadmill especially for those who are a bit older. For them, the elasticity of the deck and the heart beat controlling monitor are most essential components that must be there in their treadmills. No one, either younger or older, should compromise with safety measures. That’s why whether you run or walk determines the highest speed of your treadmill and the size of the track simultaneously.

If you are conscious enough that you will be needing a treadmill to improve your fitness level, only then you go to find a treadmill for you. But it is your aspiration that will determine the type of treadmill you require. If you wish to reduce a good amount of fat within a small span of time, the incline belt is an effective idea. Then the heart beat rating monitor is also very useful for you in the sense that it lets you do your optimum level of exercise without getting hurt. To determine who is going to use it, you have to determine how you are going to use it. If you have decided to buy a treadmill with a view to use it with all your family members, you have to take care of any sort of inhibitions due to which any of your family members may not make the full use of it. If you can spend as much as needed then you may get a treadmill that will be fit for a group of different individuals like a free size T-shirt.

The workout determines how good your treadmill’s motor is, no matter whether your workouts are short or long. If you have decided to use your treadmill in short courses, its ‘peak duty’ might be quite useful as you did not think of it earlier. This sort of restriction can perhaps be helpful in keeping the price of the treadmills down.

How long are you going to use it? The volume of exercise on the treadmill is the decider of the choice of equipment to be there in the treadmill. Our suggestion in this regard is that the more you use it, the higher should be the quality of the treadmill you buy. Recurring expanses for a cheap quality treadmill makes good the difference of price between this and a high quality treadmill within a few years. Therefore, it is strongly suggestible that you should go for good quality treadmill with a little higher in cost than for a cheaper one which will spend more time with a mechanic than with you.

What are the treadmills that they use in Lifetime Fitness gyms?

by Make Lemons

Question by Conifers: What are the treadmills that they use in Lifetime Fitness gyms?
Does anybody have any information on the model or brand of the treadmill(s) they have at the “Lifetime Fitness” gyms? If you folks know any brand of treadmills that are particularly good for their price, that will help too. I am looking to buy a treadmill that can carry me and help me to reach my ideal weight of 180 lbs. (Currently 230 lbs at 6 feet 0 inches). Thanks.

Best answer:

Answer by Sequi
The one pictured on their website is the Life Fitness 95Ti Treadmill. The one you saw may be a different model.

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Six Exercises to Quickly Get the Triceps of a Fitness Model

by Manne

Six Exercises to Quickly Get the Triceps of a Fitness Model

Have you ever looked at a person’s arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don’t have to be an award winning body builder like Arnold Swarchenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises.

Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion.

Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is important. It is also surprisingly simple all you have to do exercise daily. These are the six exercises for quickly getting the triceps of a fitness model:

1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.

2. Close-Grip Bench Press: Lying on a bench you need to place your hands on a barbell with your hands about 6 to 7 inches apart, so that the focus is on your triceps. Slowly lower the weights to your chest while keeping your elbows close to your body. Push back to the start and repeat. Do 10 to 15 repetitions

3. Barbell Extension (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.

TIP: This exercise can be done either lying down or standing up with a barbell or dumbbells.

4. Cable Triceps extensions (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.

TIP: This exercise can also be done lying down and reaching to the top of your head or sitting and reaching to pull up from behind your head.

5. Dumbbell Extension – Laying on your back hold a dumbbell over your head with both hand holding it under the inner plate using a heat shaped grip. Now with your elbows overhead extend your forearms straight up towards the ceiling by flexing your elbows and then lower the dumbbell back to the starting position. Palms facing in towards each other, lower dumbbells to ears then back up. Repeat 15 to 20 repetitions.

6. Dumbbell overhead press: This is also known as the shoulder press. All you need to do is to sit on a bench that provides vertical back support, pick a pair of dumbbells and raise the dumbbells overhead to the maximum and then bring them down to shoulder level. You can do these together or alternating.

These exercises may sound complicated and the thought of working out may sound scary. However remember the old adage that says, No pain no gain. So if you want to have those beautiful triceps and to have that sleek and toned look it’s time to work up a sweat. So if you follow these six exercises it won’t be long before you have the triceps of a fitness model.

Is Rowing Machine A Good Fitness Equipment?

by bertie23events

Is Rowing Machine A Good Fitness Equipment?

Rowing machine is an ideal exercise and it actually mimics the real experience of rowing a boat. Exercising with a rowing machine provides you with a complete body workout. It is a fitness machine that offers both muscles building and cardiovascular workout.

If you have doubts on whether rowing machine can provide the kind of workout that burns your calories as well as builds lean muscle mass, then take a look at those professional rowers. Rowing is one of the best forms of exercise as professional rowers are never out of shape. With a rowing machine, the workout is as intense as the actual rowing.

A rowing machine is so small and compact that it can be used in any particular room around your house. Apart from being small and compact, it can be stored under your bed once you finish exercising. You can put it away in your closet to prevent it from getting in your way. If the main consideration is that you are looking for a good fitness equipment, rowing machine is excellent for workout beyond any doubt.

When you want to find a good fitness equipment to work out your arms, back, shoulder, abdomen and leg muscles, as well as providing a versatile workout, then look no further than a rowing machine, as it is a favorite of all the gym equipments. It provides a complete workout for your muscles. It is low impact, meaning it will not strain your joints when you are exercising.

Rowing machine is smooth in operation and the resistance on most models will match the pace you are setting. As long as you keep to proper techniques, you can exercise at a faster rate to burn off the calories without losing any rhythm. It is great for cardiovascular workout that will build up and tone your muscle and endurance.

To add to your existing collection of gym equipment, rowing machine is an impressive fitness product. You can get your rowing machine at renowned fitness stores.

Rowing machine can be found on the Internet as well. On the internet, it is necessary to do some research and read up on reviews on a particular rowing machine so as to make an informed decision. In the store, you can try the rowing machine to determine if it is the one for you but there is no way to row the machine when you are not physically feeling the product.

Before buying any fitness equipment or a rowing machine, make sure that you spend time looking around before coming to a decision.

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Fitness & Weight Training Exercises : Elliptical Machine Exercise Tips

Elliptical workout machines focus on leg muscles and the lower body, including the quads, calf muscles and hamstrings. Better understand this workout machine with thesetips from an experienced personal trainer in this free video on fitness and exercises. Expert: Aaron Hill Bio: Aaron Hill is a professional fitness and health instructor at Fitness for Life in Wilmington, North Carolina. Filmmaker: Reel Media LLC

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Circuit Training: The Fastest Way To Fitness!

by heraldpost

Circuit Training: The Fastest Way To Fitness!

If you’re committed to getting in shape and improving your overall health and fitness, the efficiency of circuit training offers a complete solution! Circuits improve overall body strength, including the strength and resiliency of tendons and ligaments, and the integrity of your joints.

A well designed circuit training program will build strength, increase stamina, tone muscles, improve body awareness, burn fat, and improve your aerobic and muscular endurance all at the same time!

Circuit training is my absolute favorite method of fitness training! Circuits can be successfully developed for those desiring to lose weight, conditioning for better athletic performance, and for injury rehabilitation. The fast pace and constantly changing workouts provide a different type of stimulus to the body and keep my clients from getting bored with their workouts.

A professionally designed circuit training routine can be totally personalized to give you exactly what you want. Whether you are a beginner to fitness, recovering from an injury and returning to the gym, or an elite athlete seeking improvement in your particular sport, circuits can be designed to emphasize strength, endurance, speed, weight loss, agility, balance, or any other aspect of your fitness that is important to you.

Traditionally, the circuit training format utilizes a group of 6-10 exercise “stations,” where you complete one exercise right after the other at heart thumping intensity! Each exercise is performed for a specific number of repetitions or for a prescribed time period before moving on to the next exercise.

The exercises within each circuit are separated by a brief rest interval (10-30 seconds), with each circuit followed by a timed rest period of 60 seconds or more. The total number of circuits performed per exercise session will vary depending upon your fitness objectives and training level (beginner, intermediate or advanced).

My Suggested Guidelines When Circuit Training

* A warm up should be at low to moderate intensity for 8-10 minutes. Follow with stretching of all major muscle groups

* Perform circuit workouts 2-3x per week, leaving at least 48 hours between each session.

* Select 6-8 sessions for each workout.

* Arrange your exercises (or stations) so that they alternate between muscle groups (i.e., triceps dips followed by squats), and work each muscle group during the sessions.

* Perform 10-12 repetitions of each exercise, using a weight that is challenging yet allows you to perform each repetition with perfect form.

* Leave time for an adequate cool down of 8-10 minutes at the end of your workout.

* Honestly consider your level of fitness! If you’ve never done any sort of circuit work before (even if you think you are fit and in shape), be conservative. Sore muscles, aching joints and the increased likelihood of injury will be the result if you push yourself harder than your body is ready for.

Cardio Circuit Fat Burning Routine

This is a great circuit training routine that has fat-burning cardio intervals between exercises. You need minimum equipment: a pair of medium-weight dumb bells, a medicine ball, a jump rope and one of those 65 cm Physio balls. You may need to adjust the number of repetitions in accordance with your current fitness level. Watch your heart rate! Rest as you need to with the goal of completing the circuit with little to no rest between exercises.

Cycle through twice, advancing to 3 circuits as tolerated. Do this routine 3x per week for 3-4 weeks, then change to a different routine.

And as usual, please consult your physician before undertaking this or any other exercise program.

Here we go!

* Rope jumps – 50 reps

* Medicine Ball Wood chops – 20 each direction

* Dumbbell shoulder carry squat and press – 20 reps

* Hamstring Bridge / Rolls with physioball – 20 reps

* Physioball pushups – as many reps as possible

* Rope jumps – 50 reps

* Dumb bell alternating bent over rows – 20 reps each side

* Medicine ball stationary lunges – 15 reps each leg

* Medicine ball double crunch – 20 reps

* Medicine ball mountain climbers – 20 reps

* Medicine ball prone jumping jacks – 20 reps

* Bench triceps dips – as many reps as possible

Try adding circuit training to your current workout routine, or in place of 1-2 days of plain old cardio.

You’ll love what you see in the mirror!

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Circuit Training Fitness Equipment Pros And Cons

by heraldpost

Circuit Training Fitness Equipment Pros And Cons

It’s no secret why circuit training has been successful as a business opportunity: it works! Circuit training is a proven exercise system that, for many women, has proven to be more effective than diet and nutrition programs alone.

The routine at circuit training health clubs is quick and simple, allowing each woman to progress at her own pace. The ladies exercise in a circle, each at a station. They spend 30 or 45 seconds at each station, either working a hydraulic resistance machine or doing aerobics. The entire routine takes just 30 minutes.

Sufficient anecdotal evidence exists to prove that circuit training can help women achieve fast weight loss. But how about the training technology behind the workout? Does the equipment in this type of gym provide true weight loss exercise, or is it just another fad?

To completely understand fitness and exercise equipment it’s important to comprehend the four different technologies of that equipment:
1) Constant Resistance Devices
2) Variable Resistance Devices
3) Static Resistance Devices
4) Accommodating Resistance Devices

Constant Resistance Devices:

“The term constant resistance means that a weight (resistance) does not increase or decrease during the course of exercise” (source: International Sports Sciences Association; 2001). The amount of resistance encountered by the user remains unchanged from the beginning of the exercise movement to the end.

Examples of training or weight lifting with constant resistance devices would be lifting a barbell, dumbbell, or using a cabled weight stack. Weight training in this manner has some inherent disadvantages. First of all, constant resistance weight lifting exercise does not correct for changes in the musculoskeletal leverage that occurs during an exercise movement. Secondly, this method does not account for reduced effort that comes with fatigue.

When following a weight lifting routine with constant resistance devices, the user experiences changes in leverage during the joint movement. For example, when doing dumbbell curls the amount of muscular force required is much greater at the bottom of the movement (when the dumbbells are at waist level) than it is at the top of the movement (when the dumbbells are near the chin). As the dumbbells approach the top of the movement, leverage improves and the user doesn’t have to work as hard.

Therefore, the user doesn’t gain as much benefit during the ‘easy’ portion of the movement. Muscles need stress to gain strength and endurance, so with the relatively diminished stress of constant resistance devices some of the benefit is gone.

Some experts argue that constant resistance exercise is more natural than any other weight lifting program because leverage imbalances match the actual day-to-day movement of the body.

Variable Resistance Devices:

“When you hoist a weight by pulling on a cable that goes over the top of a pulley and is attached to a weight, you’re engaged in constant resistance training” (source: International Sports Sciences Association; 2001). Some exercise equipment manufacturers have experimented with pulleys that aren’t round or don’t have the hole in the exact middle of the pulley, resulting in different levels of resistance felt during different points in the exercise movement.

Unlike constant resistance devices, variable resistance fitness equipment does not match the natural way the human body works. Some exercise scientists view this as a disadvantage, as it may cause disturbance in the brain centers that interpret force and movement patterns.

The advantage of variable resistance fitness equipment is that it amplifies the level of stress placed on the muscles by forcing them to work equally hard throughout the full range of motion. Critics respond that since everyone is different is size, stature and strength it is virtually impossible to match everybody’s leverage with machine leverage.

Static Resistance Devices:

“Contracting your muscles without movement is called static contraction. The term isometric exercise was coined to describe this form of stress” (source: International Sports Sciences Association; 2001).

The public, searching for a new weight loss tip in the 1950′s and early 1960′s, adopted isometric exercise as their new weight lifting workout. Unfortunately, scientists eventually proved what many weight watchers had already learned: isometrically contracting a muscle results in that muscle only gaining strength in that position. To gain strength throughout the entire range of movement, the user would have to isometrically contract their muscles throughout every conceivable angle in the entire range!

Today, very few people consider using static resistance devices as part of their weight loss system for the simple reason that isometric exercise is the least effective of the four training technologies.

Accommodating Resistance Devices:

“Like variable resistance devices, accommodating resistance machinery is designed to allow you to exert maximum resistance throughout the full range of movement in each of your exercises. In doing so, you are able to maximize the amount of exercise stress your muscles receive” (source: International Sports Sciences Association; 2001).

Accommodating resistance exercise equipment somewhat controls the resistance that is encountered, thereby allowing the user to exert maximum force throughout the entire range of motion and throughout the entire exercise.

This is the type of gym equipment used at circuit training fitness centers. Again, the primary benefit is that the user can exert maximum force in any position, which allows for a full and complete workout. As an example, consider dumbbell curls. Traditional dumbbell curls result in decreased leverage at the top of the movement. Circuit training exercise equipment, on the other hand, applies even and consistent force throughout the entire range of motion. In other words, circuit training equipment places the muscle under constant tension for more time than alternative training technologies.

“Tension (resistance that is stressful enough to cause muscles to adapt), together with sufficient time over which it is applied, go hand-in-hand to produce superior gains” (source: International Sports Sciences Association; 2001).

Another advantage of accommodating resistance exercise equipment is that the relatively controlled speed of the movement drastically reduces the opportunity for injury. As ballistic movement is virtually impossible on this type of equipment, injury from overextended joints, pulled muscles and uncontrolled movements is also highly unlikely.

Conclusion:

It’s easy to see that the training technology behind circuit training is solid. Circuit training exercise equipment utilizes accomodating resistance to deliver consistent results.

This article provided by Gym Business Opportunity, a smart gym franchise alternative. Our total gym package provides everything you need to open a successful health club, including gym equipment and fitness center marketing support. Please visit http://www.gymbusinessopportunity.com/ for more information.

More Circuit Training Exercises Articles

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