Read This Before You Enter The Gym: How to Choose Your Best Gym

Diet plan will never be removed if you want to lose weight, but it is also crucial to maintain body fitness when you’re doing a lot of diet. One of the best ways to do this is to join a gym. Now it’s pretty easy to find a gym in your area, of course some are not. Joining a gym can be expensive, so it is important that you careful consider all of the gyms near to your home in order to pick the very best one possible to meet you weight loss and exercise needs on a daily basis, you want to get good result right when you join the gym?

The first thing you should consider when you are looking at gym is the trainer. If you’ll be taking a class or working with a personal trainer, you’ll want to be sure that you’re working with someone who is experienced and will teach you the best habits possible. Unfortunately, there are no set qualifications for trainers in the United States, the best way to determine it yourself is by checking whether they have a program or not.

You should also look at the equipments available for your use and the hours the gym is open. Quantity can be your key to determine it. You also may find that your exercise schedule is disrupted if the gym is open at odd or short hours. It is very important to find a place that will allow you to have a great workout at a time of day that is convenient for you. I enter a gym that is open all the time except for national holidays and it is still open after I finish my work.

Cleanliness should also be of concern. All gyms should provide a tour of their facilities at the very least, or a free trial to check out the gym’s space on your own. If the gym is dirty, you could be susceptible to illnesses as they spread among members at the gym. Locker room and machines cleanliness is crucial, they should have people cleaning those places and have some antibacteria products. Organization is important too—you don’t want to be tripping over weights that are lingering on the floor or feeling cramped in a sweating high-volume area.

Lastly, you should check out prices. Some gyms charge you for a full year membership while others charge you monthly. Do what works for you. You may end up spending hundreds or thousands of collars on your gym membership, so it is important to find the gym that best suits your needs, and consider how much do you want to take a break from the gym, I recommend for monthly membership if you are a pretty busy person. Look at the ones closest to your house, but also consider those that a bit farther away if they seem better to join.

Is This Intense Enough?

Aerobics are great for losing weight and staying healthy because they strengthen your breathing and heart as well as help you burning fat. However, many people don’t know or understand how to do an aerobics workout in order to maximize the results. Intensity is a very important aspect of any aerobics workout, so if you want to get the most out of your aerobics, make sure that you’re following these three rules.

First, find that intensity that is your sweet spot. If you work out too intensely, you may injure yourself or will not see results. However, if you don’t work out intensely enough, you will not lose any weight or grow stronger. Therefore, you have to work with a program that has just the right intensity for your own body, keep in mind that your body is unique and it’s hard to compare it with others in many aspects. When trying new exercises, make sure that they include enough weights or speed to make the workout hard, but not impossible. Also remember that you will need to re-work the intensity of your workout as your tolerance and endurance increase, so take a look at your routine every week or two and make necessary changes.

The second rule is to maintain the intensity and consider the safety of your exercise to your own body. Over training is a huge problem because it puts you and those around you in danger. When you under train, you see no results, which may push you to intensify your exercise. That’s good, but do it too much and you’ll be vomiting before the workout is over and possibly injuring yourself. If you are training properly, your muscles should be sore, but your joints should not. Never do an intense exercise in which you cannot control your form or breathing. Instead, take breaks on each set properly (usually 30s-1 minute for every set) and use lower weights or speed to get back on track. This method will help you get more out of your workout anyway. In any case, if you are injured during a workout, call immediately for help from those around you. It is a good idea to workout with a partner or at least let someone know that you’re working out in case anything happens to you.

Lastly, build intensity instead of jumping into the deep end. When you are starting to exercise, you won’t be able to suddenly run the Boston marathon! Building up slowly will help prevent injury, as talking about in the second step, but it can also help you to avoid frustration.

Conclusion: If you slowly build up your aerobics routine, you’ll be able to find success more readily.

Burning the Fat: Beat This Method!

There are many great things about starting an aerobics program for your body. One of the greatest things about aerobics is that you can use it to burn fat in ways that are easier on your body than dieting. Burning fat using aerobics as exercise is very simple because there are many ways that you can train your body to do the work that is supposed to be in order to really get the most out of the aerobics that you are doing.

While you are building up a sweat and working on your heart rate, all of your muscles are also getting great things out of the aerobics work you are doing. As you bring new blood and oxygen to all of your body systems, you are going to find that you are giving yourself the best chance to really get rid of all that unwanted fat as you do the aerobics. Working hard to burn fat is something that you can finally take control of when you are doing aerobics on a regular basis.

When your body is in constant motion, all of the body systems are working hard to maintain body functions at normal rate. Because your muscles need more movements (contraction), your heart have to work harder because the only way to get your muscles to move faster is to supply them with more blood and therefore more oxygen. And because your heart has to work harder your lungs need to work harder to provide your heart with the oxygen that it needs to keep pumping.

All of these things are going to work in tandem with each other to make a situation in which you are really getting the most out of your entire work out. When all of these systems are working together, you are going to find that you are much stronger than you think you would be. As your entire body fights to work harder, you are going to find that you are actually burning fat because your body needs energy to keep moving and to stay moving at a certain rate. It will find this energy in the stored pockets of fat that you have in your body. All of these things are going to happen quickly, and you will find that you are going to be much better off as you start to work out using aerobics more often.

Conclusion: Nothing beats aerobics exercise when it comes to burning your fat!

How to Get Most of Your Cardio Training

Cardio workout#1:

Treadmill

Start off with a five-minute warm-up, then do two minutes at 7-8 on a perceived exertion scale (10 being the hardest, 1 being really easy), which will probably be 7-8 miles an hour or 70%-80% of max heart rate for you.
To determine your max heart rate, substract your age from 220 and then multiply that number by  the percentage you’re aiming for (in this case, 0.70 or 0.80). That provides the number of heartbeats per minute your cardio training should produce.
Follow that high-intensity burst with a recovery interval of two minutes at 4-6 perceived exertion, or 50%-70% of max heart rate. Repeat that sequence two more times for  a total workout of 17 minutes, including the warm-up.
Finish with a five-minute, slow-pace cool-down to gradually lower your heart rate.
Over the course of six weeks, the speed of your work intervals should gradually increase. If you’re measuring your effort by perceived exertion, as you get fitter, your speed will increase.

Cardio Workout #2:

Stationary Bike

Start off with a five-minute warm-up, then do five minutes at 7-8 on a perceived exertion scale (10 being the hardest while 1 being really easy), which will be 70%-80% of max heart rate for you. Follow that with a recovery interval of three minutes at 4-6 perceived exertion, or 50%-70% of your max heart rate.
Repeat that sequence one more time for a total workout of 21 minutes, including the warm-up.
Again, finish with a five-minute, slow-paced cool down.
Over the course of the six weeks, the speed of your work intervals should gradually increase. If you’re measuring your effort by perceived exertion, as you get fitter, you should be able to work at progressively more challenging settings.

4 Questions That Bug People to Ask Their Fitness Coach

Q1:What’s the best way to do a situp?

A: The best way to do a situp is not to do a situp at all but to do a crunch. Traditional situps call the muscles of the back and hips into play, which puts you at risk for injury and gives you minimal benefit. Besides, they’re really silly looking. Now here are 3 things you do during classic crunch:
*1. Lie on your back with your knees bent, feet flat on the floor, and arms folded across your chest. Press your lower back against the floor.
*2. Slowly curl your torso, one vertebra at a time, toward your knees, bringing your shoulders 4 to 6 inches off the floor. Reminder: Keep your lower back pressed to the floor, and be careful not to “hinge” up from your hips.
*3. Hold this position for a few seconds; then reverse the maneuver, slowly and one vertebra at a time, until you’re back in the starting position. Repeat 15 to 20 times, slowly; the more slowly you execute this movement, the more effective it will be. You’ll get an even stronger, better-looking midsection by doing a series of core-building exercises.
PS: If you want more instructions for barbell twists, bicycles, side bends, and other core builders, you can check out at BestLifeOnline.com/belly

Q2: How should I treat a pulled muscle?

A: Most people make the mistake of stretching it (overextending). That’s how you got injured in the first place. Don’t do it. To encourage healing, you need to increase blood flow to the injury by moving it with very easy, slow contractions, using whatever exercise suits the muscle best. For example, if you’ve pulled your hamstring, do leg curls on a machine fitted with very light weight-just a few pounds. Don’t let the pain reach more than about 3 on a scale of 1 to 10. Perform three sets of 15 reps everyday, increasing the load gradually as long as that doesn’t increase the pain. After each workout, ice the affected area for 10 to 15 minutes. The pain should begin to subside within 3 days. If it doesn’t, see your doctor.

Q3: I’ve heard that you should avoid eating fruit while trainig. Is this true?

A: Nonsense! No. High-fiber, vitamin-rich fruits, like apples, strawberries, and blueberries, provide the nutrients your body needs to maintain and repair muscle tissue. Fruit juice, however, is a different story. Fruit juice is what’s known as high-glycemic food, meaning that it’s high in simple sugars, which boost blood levels of insulin and trigger your body to store fat. Fiber-rich fruit, by contrast, burns more slowly than the juice, preventing spikes in blood sugar and keeping your body energized.

Q4: My back hurts whenever I play golf. What can I do to avoid this?

A: Schedule an afternoon tee time. In the morning, the disks in your spine are engorged with fluid, making them less pliable and less able to handle the rotational stress of swinging a club. By the afternoon, however, the fluid has moved out of your disks, and your spinal column will be more flexible and less prone to injury.