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What Is Overtraining?

Are you feeling overly sore or overwhelmed after your workouts? Then, you may be overtraining. Overtraining happens when you exceed your body’s activity to recovery from strenuous workouts. It involves continuous intense training without the provision of adequate recovery time.

Overtraining is common in today’s gyms. Overachievers and individuals with high-stress lifestyles are now joining gyms. Individuals who stretch themselves too hard during their training sessions may end up overtraining. A drop or plateau in performance is usually experienced during overtraining.

You also face a loss of coordination during your workouts due to overtraining. An elevated heart rate in the morning can also be experienced. You can also have muscle soreness and loss of appetite. All of these signs are indicators that you are overtraining. Headaches and disturbed sleep patterns are also wake up calls for you to check on your training patterns.

Your mood and stress levels can be affected by overtraining. Your desire for training can be influenced by too much exercise. You may end up getting irritable. This, in turn, affects the quality of your workouts.

Overtraining can have an effect on your emotional and psychological wellbeing. It can lead to depression and reduced self-esteem. It can also result in you having difficulties in concentration.

An upcoming competition or challenge can result in overtraining for some individuals. You don’t need to overtrain for an event. Remember that overtraining interferes with your health. You need to check on your training intensity. You should reduce the rate at which you increase this intensity.

Your body needs adequate time to make adjustments to any increased demands. To avoid overtraining your body, you should gradually increase your training routine. This helps your body to adjust and adapt.

Psychological or emotional reasons may also drive you towards overtraining. Just like drugs, physical exercise can be addictive. This behavior involves indulging in workouts for a longer period than recommended.

Exercising past your exhaustion point or while injured are signs of exercise addiction. However, this isn’t easily recognizable. Overtraining can lead to poor performance as well as health risks. This may result in you having serious injuries.

You need to ensure that you come up with a healthy workout routine. Such a routine can help you eliminate the risk of overtraining. You should go hard but not long when doing your workouts. This helps reduces the risk of burnouts. Eating a balanced diet and worrying less can help you deal with overtraining. You need to incorporate these details into your routine to avoid overtraining.

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Tips For Buying & Locating Quality Gym Equipment

If you’re looking to purchase gym equipment for your home gym, then you should keep on reading. It can be quite challenging to find quality gym equipment since the higher the price doesn’t necessarily mean the better the equipment. Even though a particular piece of equipment is quite expensive, it may not have all of the features you need or it may have tons of features that you actually don’t need. So, with that said, we will now look at a couple of tips and guidelines that you should keep in mind.

Our first tip is that you should have a particular budget in mind and try to stick to that budget. If you don’t set a budget, you may end up spending a lot more money than you need to. Also, by having a budget, it can encourage you to haggle or find great deals.

Now, with that said, you should not automatically look for the cheapest gym equipment to purchase. Many people do so with the impression that they’ll buy something better later. Even though this may make sense to you, it is actually setting you up to fail with your fitness routine. Very cheap equipment is typically poorly made which means that they won’t work properly or would give you a poor exercise experience. Also, they may actually cause you to get various injuries, aches, and pains due to cheap and poorly made suspension systems, etc. So, it is best to buy a fitness machine that is of good quality so that you can use it for many years to come.

Next, when you are shopping for gym equipment, you should try the various types of equipment in the store. This is important so that you can see which ones feel natural to you. For example, if you’re shopping for a treadmill, you should definitely try different brands and types so that you can determine which model feels more natural while you walk, jog and run on it.

Lastly, you should definitely shop around at different sports stores so that you can check out the different makes and models as well as get the best price. If you’re on a tight budget, it may be worth it to wait around for a sale and then purchase your needed gym equipment.

To wrap things up, we have just looked at a few guidelines for locating and buying quality fitness equipment. Be sure to keep these tips in mind and you will definitely be able to buy equipment that you’ll enjoy using and see real results with.

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Women’s Resistance Training

Today, more than ever, more women are looking to build their body strength and increase their body muscles. Working one’s body against weights leading to muscle gain is pretty much the general definition of resistance training. The Human Growth Hormone, also known as the “fitness hormone” is released when working against a force and it plays a major role in building strength and muscle growth.

Bodyweight exercise is a great way to add resistance. These are usually a simulation of activities we perform with our bodies on a daily basis such as walking and bending. The idea is to improve our abilities to carry out such-like activities. A few great bodyweight exercises include push-ups and bodyweight squats.

Swiss balls have been widely used by women to improve flexibility. They enable you to engage the smaller muscles more. They are great when it comes to building one’s core. This is important as these are the stabilizing muscles that protect the lumbar spine. Engaging these muscles constantly improves balance and helps you support your weight.

Resistance bands, on the other hand, increase the intensity of your workout by providing a resistance that is sort of ‘stretchy’. They are pretty lightweight and not that expensive. They also offer benefits such as less possibility of injury that equipment such as dumbbells and machines can’t. Pulling the bands uses momentum building muscles and the need to prevent them from snapping into their original position highly stimulates and strengthens the muscles.

If you’ve watched a lot of resistance training videos you’ll notice that weights are used often. Barbells and dumbbells add resistance to your body and allow a deeper contraction, strengthening your muscles. With dumbbells, there’s an improvement in body balance. Barbells allow you to lift even more total weight and it is easier to track the resistance in use.

Weight machines have been used greatly for rehabilitation. With these, one can isolate the muscle group to work on. They are great for providing resistance to specific bodyparts and allow easy weight change. They are a great choice for beginners looking to build their body resistance. However, be careful when using these to avoid injury.

If you are looking forward to starting resistance training there are a few things you should keep in mind. You should always use weights that are appropriate for you to avoid injuries. Taking rest days is also good for your body as paying attention to what it says could be life-saving. Also, remember to eat healthy food such as greens, healthy fats, and clean carbohydrates.

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6 Tips For Increasing Your Strength At The Gym

There is so much information out there on strength training that it can be really confusing for people who’ve decided to join a gym. Sadly, what happens all too often, is people jump from one routine to the next, never really giving a routine time to work, they don’t make any progress and they end up quitting.

Let’s not let that happen.

Strength training is not nearly as confusing as it might seem from surfing the web or flipping through magazines.

Here are some really simple tips you can use to increase your strength at the gym.

Stick To The Basic Exercises

Don’t get overwhelmed by the rows and rows of shiny, fancy exercise equipment at the gym. You don’t need to use it all. In fact, for increasing your strength, you really should stay away from most exercise machines.

When you’re training for strength, you don’t need a lot of different exercises. You also don’t need a lot of isolation exercises, either. If you’re not sure what isolation exercises are, they are simply exercises that try to work only one muscle (or part of a muscle) with an exercise.

Some examples would be machine lateral raises for the shoulders, or the pec deck machine for the chest. On the contrary, preacher curls or machine curls only work the bicep muscle.

But if you want to increase strength, you don’t want to isolate every little muscle. You want to engage as many muscles as possible and focus on the biggest, strongest muscles of the body, with the big, basic compound exercises.

When it comes to strength training stick to the following exercises and variations.

Barbell Squats (the leg press can be a good substitute)

Barbell or Dumbbell Bench Press

Barbell or Dumbbell Shoulder Press (standing or seated)

Barbell or Dumbbell Deadlift

Barbell or Dumbbell(Almost) Stiff-Legged Deadlift

Dumbbell Lunges, both forward and backward)

Pull Ups and Chin Ups (the lat pulldown machine can be good here if you aren’t strong enough to do enough repetitions on this exercise)

Dips

When you’re trying to increase strength, focusing on these basic exercises is the key.

Stick To Low Reps

While strength and muscle are related, they aren’t exactly the same. When trying for strength increases, it’s best to stick to lower repetition sets. Keep your reps in the four to seven reps per set range.

Rest More

While you might want shorter rest periods between sets for muscle building purposes, when it comes to strength training, a little more rest is better. Try resting two to four minutes between sets.

Don’t Train To Failure

Training to failure is simply doing as many reps as possible in a set, until you can’t complete a rep. When it comes to strength training you want to avoid this most of the time. It’s likely you’ll hit failure at times on the final set of an exercise and that’s okay. But don’t go to failure on every set when training for strength.

Keep The Volume Low

You don’t need a lot of sets for strength training. Choose one set per body part and perform five sets of five reps per set with two to four minutes of rest between sets. Work each exercise twice per week.

Add A Little Weight Over Time

When you can get all five reps on all five sets, add a little weight at the next workout. Don’t make big increases or you’ll hit a wall fast and burn out. A little weight over time will add up to big numbers.

By implementing these tips for increasing your strength at the gym, you’ll be well on the way to a stronger you.

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