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Adele’s Doctor Reveals Her Weight Loss Secret … And It’s Not Exercise

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EXERCISE

BENEFITS OF USING ROWING MACHINE

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BENEFITS OF USING ROWING MACHINE

When we talk about machines for gyms and sports centers we can find a wide variety of devices, such as stationary bikes, cycle bikes, weight benches, multipower machines or Smith machines and, of course, machines rowing. The latter are some of the most popular in recent times., due to the number of benefits they can offer, because they are easy to use and are accessible to the vast majority. It is for this reason that in this article we focus on explaining what the benefits of using rowing machine are, but we also talk about other important aspects of the rowing machine, exercises and muscles that work with it. Thinking of buying a rowing machine? We recommend that you continue reading to find out in detail.

WHAT IS A ROWING MACHINE?

The rowing machine, or dry rowing, is a device that simulates the action of rowing . This combines the movements of pulling and pushing , which corresponds to the resistance that the water would offer. This is possible thanks to the friction that exists between the gears of the machine. Today, it is very common to find these devices for training with a rowing machine in gyms, it is usually found, above all, in the cardio area; although we can also find it in many homes and personal gyms.

ROWING MACHINE: BENEFITS

The rowing machine, benefits and advantages for our health and body have an impact, above all, on lung capacity, as well as on muscular resistance. In addition, it does not imply any impact, as occurs with other activities such as running. We see it in more detail!

ROWING MACHINE BENEFITS: FAST CALORIC EXPENDITURE

One of the main advantages of the rowing machine for home or for the gym is the rapid caloric consumption that is generated with it — it is very useful for losing weight. While the action of rowing is simulated, it is possible to generate an excellent work that involves almost 85% of the muscles of the human body. This results in a higher calorie consumption, especially since it works at a muscular and cardiovascular level.

ROWING MACHINE BENEFITS: IMPROVES THE CARDIOVASCULAR SYSTEM

As we said, the cardiovascular system is involved in training with a rowing machine. That is why it is so beneficial for the heart, and that is that the rowing machine allows us to work with a medium intensity from the heart muscle itself to the blood oxygen transport system. Resistance exercise improves the function of the heart which uses carbohydrates to provide energy, in turn this aerobic exercise improves the lung and circulation systems.

ROWING MACHINE BENEFITS: MINIMIZES INJURY RISKS

This machine minimizes the risk of injury because when using it there is no impact like, for example, we can have when running on the sidewalk or the road. On the other hand, the knees do not have to maintain a load as high as in other machines, so it is an excellent option for people who are overweight.

ROWING MACHINE BENEFITS: CAN BE USED BY MOST

They are very easy to use and comfortable , so anyone can use them without the need for a professional to explain how they work. No specific preparation is needed to start using a home rowing machine.

ROWING MACHINE BENEFITS: AIDS RECOVERY

On the other hand, when talking about the rowing machine, benefits and advantages, it must be taken into account that it can be used to combine with any other sports discipline —for example, as a passive element focused on muscle recovery, although it can also be used as an active element to complement the exercise.

ROWING MACHINE BENEFITS: REDUCES STRESS

The home rowing machine is also very useful to reduce stress. This is so because cardiovascular training increases the amount of endorphins released in the body and this helps reduce anxiety and nervousness levels caused by stress.

ROWING MACHINE BENEFITS: MUSCLE TONING

The rowing machine, exercises and training plans with this device allow you to tone your muscles. This is so because most of them are compromised. The rowing machine can be adjusted creating stronger resistance to build and train muscle groups.

ROWING MACHINE: EXERCISES

Rowing machines are very easy to use, it is not necessary to have previous knowledge for it. This is the rowing cycle that we must follow to work with this machine:

Rowing machine exercises (The Catch) : We must keep our legs bent in the starting position and our arms fully extended in front of us. The back should remain straight and not force the kyphotic or lordotic curvature.
Rowing machine exercises (The Drive ): To do this exercise we must extend our legs and push ourselves back. Once fully extended, we pull the oar to position the handle below the chest.

ROWING MACHINE: MUSCLES INVOLVED

When answering the question about the rowing machine, muscles it works and percentage, it must be taken into account that it affects practically 85% of the muscles of the human body . The rowing machine works with the joints, with the legs, hips and buttocks simultaneously, but also with the arms, shoulders and back muscles. The trunk and core are also engaged when working with this very popular device that these days you can find in most gyms or you can buy to use at home. In addition, there are many models of rowing machines that are easily foldable when they are not being used and take up very little space in the house. In our online store Fitness Tech you can find several folding rowing machines at the best price .

 

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BENEFITS OF TRAINING WITH WEIGHT PLATES

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BENEFITS OF TRAINING WITH WEIGHT PLATES

If you have ever been to the gym, or if you usually go to train several times a week, it is very likely that you have seen that many people training with weight plates as part of their routine. They are a very powerful and very versatile tool to work different muscle groups.

However, for those people who have little experience in the gym, it is usual to do their exercises on the machines and not use the discs. Except when they have to use them to increase the weight of the bar of a machine, like the Smith machine or the press to work the strength and resistance of the legs.

However, there are many muscle areas that can only be exercised using the discs. For this reason, they are of crucial importance to achieve a complete training that is totally free from the restrictions and limits established by the use of machines. Therefore, in this article, we are going to explain the advantages and benefits of strength training with the use of weight discs.

MAIN ADVANTAGES OF STRENGTH TRAINING WITH DISCS

As we have said before, those people who are starting out in the gym to be in better physical condition tend to use machines more than weight plates. But, as we have said, weight plates have great advantages that are worth taking advantage of in your training. Since they serve to work different muscle groups.

DISCS ALLOW FREE AND NATURAL MOVEMENT

The free weight of strength training with plates has great advantages over the use of machines. Although we do not want to detract from the use of machines, the truth is that they limit the movement of the athlete who uses them, just as it happens with the use of dumbbells for training. However, when performing free weight exercises with plates, the movement is much more natural.

DISCS ALLOW FOR A WIDE VARIETY OF USES

As we have previously commented, weight plates are a powerful, useful and, of course, very versatile tool . This is because we can use them in different ways. For example, we can use them as if they were dumbbells, or we can drag them or hang them from our body to drag their weight and we can even use them as a support point.

WEIGHT PLATES ARE A DEAD WEIGHT

In addition, the discs are a dead weight in themselves, so when doing strength exercises with them, we will not have the help of the pulley of the machines. This forces us to make greater efforts to be able to lift them.

YOU CAN ADAPT THE WEIGHT OF THE DISCS TO YOUR PHYSICAL SHAPE

Another of the main advantages of weight disc training is that it allows you to adapt the weight depending on your physical condition. For this reason, you can allow yourself to start with one or more less heavy discs and gradually increase their weight as the weeks or months go by and your physical condition improves.

BENEFITS OF STRENGTH TRAINING USING WEIGHT PLATES

Now that you know the advantages of training using weight plates, we are going to show you the different benefits that you can obtain from its use. Some of these strength training benefits are self-evident. However, there are others that are not so important and that is why we tend to overlook them very easily. And not because they are less evident are they less important.

TRAINING WITH WEIGHT PLATES INCREASES STRENGTH AND PHYSICAL RESISTANCE

It is evident that the increase in strength and physical resistance is one of the benefits of strength training. In fact, it’s usually one of the main reasons people go to the gym.

But strength and endurance are not the same. Thus, strength is the maximum amount of weight you can move in a single movement, while muscular endurance is the ability of your muscles to support a movement for a long period of time.

Thus, to improve strength, you must use very heavy weights and lift them with low repetitions and rest for long periods of time. Instead, to improve endurance , you need to use lighter weights and do many sets of repetitions with little rest in between. These exercises are perfect for maintaining muscle tone and avoiding losing muscle mass with age.

WEIGHT TRAINING SPEEDS UP METABOLISM

As with any type of physical activity, there are many benefits to strength training with weight plates. Among them, it should be noted that, thanks to its use, the body’s energy expenditure is increased , in addition to providing remarkable muscle growth, which will further increase energy expenditure to maintain muscle tone.

Therefore, the fact of training with these discs allows you to minimize the loss of muscle tone and burn a large amount of fat. Since the body tends to keep what is being used the most.

In other words: if you use your muscles often, your body will spend more energy maintaining them and will understand that it doesn’t need fat. Therefore, the higher the level of muscle mass compared to body fat, the faster the metabolism and the more energy you need.

INCREASED BONE DENSITY

According to experts, from the age of 40, a person’s bone mass decreases 1% with each passing year. Therefore, as age advances, the risk of osteoporosis increases. This is a serious bone disease that causes the bones to be much thinner and more brittle than normal. Therefore, the danger of suffering a bone fracture increases as time goes by and we get old.

However, it has been shown that the benefits of strength training include slowing down the loss of bone mass, as well as bone regeneration. This regenerative effect is produced by the training itself, by affecting the bones thanks to muscle tension. Therefore, training with weight plates helps increase bone density.

OTHER BENEFITS OF STRENGTH TRAINING WITH WEIGHT PLATES

There are many other benefits of strength training using plate weights, but let’s just name a couple more. Among these are the benefits that this effort does in your mind. Since this is strengthened, improving brain activity and mood.

Finally, this training is capable of improving the quality of sleep in order to sleep better during the 8 hours of daily sleep recommended by the WHO. Lack of sleep and poor brain health go hand in hand, so if you don’t get enough sleep or your sleep is not quality, you are more likely to suffer from stress or anxiety. On the other hand, yes, thanks to strength training, you can have a quality sleep, reducing all the negative signs, and increasing brain activity.

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HOW TO ORGANIZE GYM ROUTINE: AEROBIC VS ANAEROBIC EXERCISES

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HOW TO ORGANIZE GYM ROUTINE: AEROBIC VS ANAEROBIC EXERCISES

HOW TO ORGANIZE GYM ROUTINE: Carrying out a gym routine has a lot of advantages. Firstly, because it will be easier for you to meet your objectives and goals and secondly because of all the benefits that exercise has for your physical health . For example, to calm anxiety and stress, provide energy, improve your quality of sleep, strengthen muscles and bones, lose weight and tone up, among others. We know that designing a gym routine can sometimes be complex, so in this article we explain what you have to do. Read on to find out how to do a gym routine!

HOW TO CREATE A GYM ROUTINE: WHAT CANNOT BE MISSING

HOW TO CREATE A GYM ROUTINE: WHAT CANNOT BE MISSING

Source: https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.goodrx.com%2Fwell-being%2Fmovement-exercise%2Faerobic-vs-anaerobic-exercise&psig=AOvVaw22nAZ3lVXOLov9lTtk9ITx&ust=1681072536805000&source=images&cd=vfe&ved=0CBEQjRxqFwoTCOjr262Rm_4CFQAAAAAdAAAAABAO

When creating an effective gym routine there are a number of aspects that cannot be missing, in any case, regardless of the muscle group you are going to work on and what your goals are. The intensity, on the other hand, will depend on each person —although, yes, it is advisable to increase it gradually. When answering how to start a routine in the gym, do not forget the following:

Frequency : To notice results in the exercises, train at least 3 days per week and a maximum of 6. Recovery is also important.
Duration : The duration of the workouts should be from 30 to 80 minutes. Start slowly and gradually increase the intensity.
Resistance, strength and cardio : Both to define and to weight loss or to gain muscle mass, it is important that you work with resistance, strength and cardio exercises. You can combine them in the same session or alternate them depending on the day. You can also prioritize a goal by spending the most time on it.
Train several muscle groups : It is recommended that you train two to three large muscle groups for each session.
Number of sets : Alternate between 9 and 18 sets per training session.
Diet : Of course, for exercise to take effect and you can achieve the goals you set for yourself, combine sport with diet. You can use protein food supplements if you want to hypertrophy or gain muscle mass.

HOW TO CREATE YOUR GYM ROUTINE: WHERE TO START?

HOW TO CREATE YOUR GYM ROUTINE: WHERE TO START?

Source: https://www.puregym.com/blog/1-hour-gym-workouts/

Designing or creating a gym routine, if you don’t have much idea of ​​what you want, can be quite a complex task. Therefore, the first and most important thing, before anything else, is to focus on what your goals are and propose something realistic. To select the exercises keep in mind the following:

HOW TO ORGANIZE  GYM ROUTINE: FREE WEIGHT EXERCISES, BODY WEIGHT OR MACHINES

HOW TO ORGANIZE  GYM ROUTINE: FREE WEIGHT EXERCISES, BODY WEIGHT OR MACHINES

Source: https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/

To get started and prevent injury, it is recommended to use the guided machines at the lowest levels. When you have controlled that level (do not take too long), the ideal is to move on to exercises with your own body weight or with free weights (as is the case with dumbbells, bars, kettlebells…). It is important to encourage transversal training.

HOW TO ORGANIZE GYM ROUTINE: OPEN KINETIC CHAIN VS CLOSED KINETIC CHAIN EXERCISES

HOW TO ORGANIZE GYM ROUTINE: OPEN KINETIC CHAIN VS CLOSED KINETIC CHAIN EXERCISES

Source: https://www.stylecraze.com/articles/closed-and-open-kinetic-chain-exercises/

Open kinetic chain exercises are those in which the joint furthest from the area of ​​the body where the movement is performed moves freely and without any resistance. For example, the arms when working with dumbbells in upper body exercises. The wrist joint is the furthest segment of the kinetic chain, so when performing the exercise it moves through space without any impediment. In the case of the closed kinetic chain, the opposite occurs. The joint furthest from the body area does not move. For example, with push-ups since the wrist joint is fixed and in contact with the surface at all times.

HOW TO ORGANIZE GYM ROUTINE: AEROBIC VS ANAEROBIC EXERCISES

AEROBIC VS ANAEROBIC EXERCISES

Source: https://blog.kissmyketo.com/

Finally, we find aerobic and anaerobic exercises. The difference between the two is found in the energy that is supplied in each of them. Here are some examples in each case:

Aerobic exercises : Walking at a good pace, cycling, swimming, skating…
Anaerobic exercises : Weight lifting, sprints at high speed, sit-ups, jumping rope…

HOW TO DO A GYM ROUTINE: SETS/REPS, INTENSITY/VOLUME, AND BREAKS

Among the most prominent and important variables when answering how to create a gym routine, it is essential to take the following into account.

SERIES AND REPETITIONS IN THE GYM ROUTINE

Of course, everything varies depending on the type of training you are going to do, as well as your physical condition. These are the standard values ​​for a basic routine.

Training routine to gain strength : perform 3 to 4 series with 1 to 3 repetitions each. with maximum intensity.
Training routine to hypertrophy : perform 3 to 4 series with 8 to 10 repetitions each. With medium intensity.
Training routine to gain strength-endurance : perform 4 to 5 series with 10 to 15 repetitions. with low intensity.

INTENSITY AND VOLUME IN THE GYM ROUTINE

INTENSITY AND VOLUME IN THE GYM ROUTINE

Source: https://www.bodybuilding.com/content/how-to-balance-training-intensity-and-volume.html

Intensity and volume are two variables that are closely linked to the previous ones, as we have indicated. What you should keep in mind is that intensity refers to the degree of effort that is made for each repetition (movement or exercise). In the case of strength exercises, the intensity is measured with the value that is expressed as a percentage of the RM (Maximum Repetition). In cardio, the intensity is measured based on the maximum frequency, rhythm or subjective effort, among others. Volume , on the other hand , has to do with the amount of work that is done in total. It is important to pay attention to this last aspect to avoid situations of stress and overtraining, as well as to prevent injuries.

BREAKS IN THE GYM ROUTINE

It is very important to allow time for breaks so that the body can recover from injuries and for the exercise to take effect. Keep in mind that overexertion can have an impact on the body’s immune response, preventing it from burning fat, for example, to conserve energy. The rest applies to both the recovery day (or days) and the rest between exercises. In the latter case, keep the following in mind:

  • Strength exercises : Between 3 and 5 minutes of rest for each series.
  • Exercises to hypertrophy : Between 1 and 2 minutes per series.
  • Strength-resistance exercises : 1 minute maximum.
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