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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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EXERCISE

Top 9 Best Workout And Nutrition Programs:

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Top 9 Best Workout And Nutrition Programs

There are Top 9 Best workout and nutrition programs available, and the best one for you will depend on your fitness goals, preferences, and health status. However, here are some popular and effective programs:

  1. The 5×5 Program – A strength training program that focuses on compound exercises and progressive overload.
  2. High-Intensity Interval Training (HIIT) – A cardio-based workout that alternates high-intensity bursts with short rest periods.
  3. The Mediterranean Diet – A plant-based diet that emphasizes whole grains, vegetables, fruits, and healthy fats.
  4. The Atkins Diet – A low-carbohydrate diet that promotes weight loss by reducing carbohydrate intake and increasing protein and fat intake.
  5. The Paleo Diet – A diet that mimics the eating habits of our hunter-gatherer ancestors and emphasizes whole, unprocessed foods.
  6. The DASH Diet – A diet that is low in sodium and emphasizes fruits, vegetables, and low-fat dairy products.
  7. Yoga – A mind-body practice that combines physical postures, breathing techniques, and meditation to promote relaxation and flexibility.
  8. CrossFit – A high-intensity workout program that combines weightlifting, cardio, and gymnastics.
  9. The Zone Diet – A diet that promotes a balance of carbohydrates, protein, and fat in each meal to regulate insulin levels and promote weight loss.

It’s important to remember that the best program is one that you can stick to and enjoy. Consult with a healthcare provider or a certified fitness professional before starting any new workout or nutrition program.

The 5×5 Program:

The 5×5 program is a popular strength training program that focuses on compound exercises and progressive overload. The program is based on performing five sets of five repetitions with heavy weights for each exercise. The goal is to gradually increase the weight lifted for each exercise, usually by 2.5-5 pounds per workout.

The program typically includes three workouts per week, alternating between two different workouts. Each workout includes the following exercises:

  1. Squats – works the legs, glutes, and core muscles
  2. Bench Press – works the chest, triceps, and shoulders
  3. Barbell Rows – works the back muscles, biceps, and forearms
  4. Overhead Press – works the shoulders, triceps, and upper chest
  5. Deadlifts – works the legs, glutes, back muscles, and grip strength

The 5×5 program is designed to help build strength and muscle mass through progressive overload, which means gradually increasing the weight lifted over time. It is recommended for intermediate to advanced lifters who have some experience with weightlifting and proper form. Beginners may benefit from starting with a simpler program to build a solid foundation before moving on to the 5×5 program.

It’s important to consult with a healthcare provider or a certified fitness professional before starting any new workout program, especially if you have any pre-existing medical conditions or injuries. Proper form and technique are crucial to prevent injury and maximize the benefits of the program.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that alternates between high-intensity bursts of exercise and short periods of rest or low-intensity exercise. The high-intensity bursts typically last for 20-60 seconds, followed by a rest period or low-intensity exercise for 10-60 seconds. HIIT workouts can range from 10-30 minutes and can be performed with a variety of exercises such as sprinting, cycling, rowing, or bodyweight exercises.

The benefits of HIIT workouts include:

  1. Increased calorie burn: HIIT workouts can burn more calories in a shorter period of time compared to steady-state cardio exercises.
  2. Improved cardiovascular health: HIIT workouts can improve cardiovascular function, including lower blood pressure, improved cholesterol levels, and increased aerobic capacity.
  3. Increased fat loss: HIIT workouts can help reduce body fat while preserving muscle mass.
  4. Time-efficient: HIIT workouts can be completed in a shorter amount of time than traditional cardio workouts.
  5. Increased metabolism: HIIT workouts can lead to an afterburn effect, where the body continues to burn calories for hours after the workout is completed.

It’s important to consult with a healthcare provider or a certified fitness professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Proper form and technique are crucial to prevent injury and maximize the benefits of the program.

The Mediterranean Diet:

The Mediterranean diet is a way of eating that is based on the traditional dietary patterns of the Mediterranean region. The diet is rich in plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds. It also includes moderate amounts of fish, poultry, and dairy products, and limited amounts of red meat and processed foods. Olive oil is a key component of the Mediterranean diet and is used as the primary source of fat.

The Mediterranean diet has been associated with a range of health benefits, including:

  1. Reduced risk of heart disease: The Mediterranean diet is rich in heart-healthy nutrients, including omega-3 fatty acids, fiber, and antioxidants, which can help reduce the risk of heart disease.
  2. Improved weight management: The Mediterranean diet emphasizes whole, nutrient-dense foods that are low in calories, which can help with weight loss and weight management.
  3. Reduced risk of certain cancers: The Mediterranean diet has been linked to a reduced risk of certain types of cancer, including breast and colon cancer.
  4. Improved cognitive function: The Mediterranean diet has been associated with improved cognitive function and a reduced risk of dementia and Alzheimer’s disease.
  5. Reduced risk of type 2 diabetes: The Mediterranean diet is rich in fiber and low in processed foods and added sugars, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.

It’s important to note that the Mediterranean diet is not a one-size-fits-all approach to nutrition, and individual dietary needs may vary. Consult with a healthcare provider or a registered dietitian before making any significant changes to your diet.

The Atkins Diet:

The Atkins diet is a low-carbohydrate, high-fat diet that was popularized in the early 2000s. The diet is based on the principle that limiting carbohydrates and increasing fat intake can lead to weight loss and improved health. The Atkins diet is divided into four phases, with the first phase being the most restrictive.

Phase 1: Induction Phase – This phase lasts for two weeks and limits carbohydrate intake to 20-25 grams per day. The main focus of this phase is to switch the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

Phase 2: Balancing Phase – During this phase, carbohydrate intake is gradually increased to 25-50 grams per day. The focus is on finding the individual’s “critical carbohydrate level” where weight loss still occurs but the individual can still eat a wider range of foods.

Phase 3: Fine-tuning Phase – This phase begins once the individual is within 10 pounds of their goal weight. Carbohydrate intake is increased to 50-80 grams per day, with the focus on finding the individual’s personal carbohydrate tolerance level.

Phase 4: Maintenance Phase – This phase is designed to be a lifelong approach to eating, with a focus on maintaining weight loss and good health by following a low-carbohydrate, healthy fat diet.

The Atkins diet has been associated with weight loss, improved blood sugar control, and improved cholesterol levels in some studies. However, there are potential risks associated with a high-fat diet, including an increased risk of heart disease, liver problems, and nutrient deficiencies.

It’s important to consult with a healthcare provider or a registered dietitian before starting any new diet program, especially if you have any pre-existing medical conditions or are taking any medications. The Atkins diet may not be appropriate for everyone, and there may be more balanced approaches to weight loss and health improvement.

The Paleo Diet:

The Paleo diet, also known as the Paleolithic diet, is a way of eating based on the presumed dietary patterns of early humans during the Paleolithic era. The diet emphasizes whole, unprocessed foods that were commonly consumed by early humans, including meat, fish, fruits, vegetables, nuts, and seeds. The diet excludes processed foods, dairy products, grains, and legumes, as these were not commonly consumed during the Paleolithic era.

The main principle behind the Paleo diet is that modern diets have deviated from the foods that our bodies evolved to eat, which has led to a range of health problems. By eliminating processed foods and focusing on whole, nutrient-dense foods, the Paleo diet aims to improve health and reduce the risk of chronic diseases.

The potential benefits of the Paleo diet include:

  1. Improved nutrient intake: The Paleo diet is rich in nutrient-dense foods, including fruits, vegetables, and meats, which can improve nutrient intake and support overall health.
  2. Reduced inflammation: The Paleo diet excludes processed foods and grains, which are known to be pro-inflammatory. By reducing inflammation, the Paleo diet may reduce the risk of chronic diseases.
  3. Improved blood sugar control: The Paleo diet emphasizes whole, unprocessed foods, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
  4. Potential weight loss: By eliminating processed foods and emphasizing whole, nutrient-dense foods, the Paleo diet may promote weight loss and improve body composition.

However, it’s important to note that the Paleo diet is a relatively new concept and there is limited research on its long-term effects on health. Additionally, the strict elimination of certain foods, such as grains and legumes, may lead to nutrient deficiencies if not properly planned. It’s important to consult with a healthcare provider or a registered dietitian before starting any new diet program, especially if you have any pre-existing medical conditions or are taking any medications.

The DASH Diet:

The DASH diet, or Dietary Approaches to Stop Hypertension, is a diet designed to help lower high blood pressure and improve overall heart health. The diet emphasizes whole, nutrient-dense foods, including fruits, vegetables, whole grains, lean protein, and low-fat dairy products. It also limits foods that are high in saturated fat, added sugars, and sodium.

The DASH diet is based on research that shows that a diet rich in fruits, vegetables, and low-fat dairy products can lower blood pressure and reduce the risk of heart disease. The diet is also designed to be flexible, allowing individuals to tailor it to their individual dietary needs and preferences.

The main principles of the DASH diet include:

  1. Eating a variety of whole, nutrient-dense foods: The DASH diet emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy products, which are rich in nutrients that support overall health.
  2. Limiting sodium intake: The DASH diet recommends limiting sodium intake to 2,300 milligrams per day, or 1,500 milligrams per day for individuals with high blood pressure.
  3. Eating foods that are rich in potassium, magnesium, and calcium: These minerals have been shown to help lower blood pressure and improve overall heart health.
  4. Limiting foods that are high in saturated fat and added sugars: These foods have been linked to an increased risk of heart disease.

The DASH diet has been shown to lower blood pressure and improve overall heart health in numerous studies. It is also a flexible and balanced approach to eating, making it a sustainable option for many individuals.

It’s important to note that the DASH diet is not a one-size-fits-all approach to nutrition, and individual dietary needs may vary. Consult with a healthcare provider or a registered dietitian before making any significant changes to your diet.

Yoga:

Yoga is a physical, mental, and spiritual practice that originated in ancient India. It involves a combination of physical postures, breathing exercises, and meditation techniques that are designed to promote relaxation, reduce stress, improve flexibility and balance, and enhance overall health and wellbeing.

There are many different styles of yoga, each with its own unique focus and approach. Some of the most popular styles of yoga include:

  1. Hatha yoga: A gentle form of yoga that focuses on basic postures and breathing exercises.
  2. Vinyasa yoga: A more dynamic form of yoga that focuses on flowing movements that are synchronized with the breath.
  3. Ashtanga yoga: A more intense form of yoga that involves a set sequence of postures that are performed in a specific order.
  4. Bikram yoga: A form of yoga that is performed in a heated room, with a set sequence of 26 postures.
  5. Yin yoga: A gentle form of yoga that involves holding passive postures for several minutes, with a focus on relaxation and flexibility.

The benefits of yoga are numerous and have been supported by scientific research. Some of the potential benefits of regular yoga practice include:

  1. Reduced stress and anxiety: Yoga has been shown to reduce levels of the stress hormone cortisol, which can help reduce feelings of anxiety and promote relaxation.
  2. Improved flexibility and balance: The physical postures of yoga can help improve flexibility, balance, and posture.
  3. Enhanced strength and endurance: Some styles of yoga, such as vinyasa and ashtanga, can be quite physically demanding and can help improve strength and endurance.
  4. Improved cardiovascular health: Regular yoga practice has been shown to lower blood pressure and reduce the risk of heart disease.
  5. Improved mental health: Yoga has been shown to improve mood, reduce symptoms of depression, and enhance overall wellbeing.

Overall, yoga is a safe and effective way to improve physical and mental health and can be practiced by individuals of all ages and fitness levels. It’s important to find a style of yoga that works for you and to practice under the guidance of a qualified teacher.

CrossFit:

CrossFit is a high-intensity fitness program that incorporates a variety of exercises and movements from different disciplines, including weightlifting, gymnastics, and cardiovascular training. The program is designed to improve overall physical fitness, including strength, endurance, speed, agility, balance, and coordination.

CrossFit workouts typically involve a combination of exercises performed in a circuit or in a timed format. Workouts can include activities such as weightlifting, running, rowing, jumping, and bodyweight exercises like push-ups and pull-ups. CrossFit workouts are usually intense and challenging, and are designed to push participants to their limits.

One of the key principles of CrossFit is the concept of “constantly varied, high-intensity, functional movement.” This means that workouts are designed to be different every day, and to include movements that mimic real-life activities and improve overall functional fitness.

While CrossFit has gained popularity in recent years, it is not without controversy. Critics argue that the intense nature of CrossFit workouts can increase the risk of injury, particularly for beginners or individuals with pre-existing health conditions. Others have raised concerns about the focus on competition and the potential for overtraining.

Despite these concerns, many individuals have found success with CrossFit and have seen improvements in their overall fitness and health. As with any exercise program, it’s important to start slowly and work with a qualified trainer or coach to ensure proper form and technique, and to avoid injury.

The Zone Diet:

The Zone Diet is a popular diet that was created by Dr. Barry Sears. The diet is based on the principle of balancing macronutrients (protein, carbohydrates, and fat) in a specific ratio in order to achieve optimal health and weight loss. The basic premise of the diet is that by consuming the right balance of macronutrients, individuals can achieve a state of hormonal balance that promotes fat loss and muscle gain.

In the Zone Diet, each meal is composed of a specific ratio of macronutrients: 40% carbohydrates, 30% protein, and 30% fat. This balance is designed to keep blood sugar levels stable and prevent hunger and cravings. The diet also emphasizes the importance of eating lean proteins, healthy fats, and low-glycemic carbohydrates.

The Zone Diet has been praised for its emphasis on whole, unprocessed foods and its focus on balanced nutrition. However, critics have raised concerns about the restrictive nature of the diet and the potential for nutrient deficiencies, particularly if followed for a long period of time.

While there is some evidence to suggest that the Zone Diet may be effective for weight loss and improving markers of cardiovascular health, more research is needed to fully understand its long-term effects on health and sustainability. As with any diet, it’s important to talk to a healthcare provider or registered dietitian before making significant changes to your diet.

How Useful These Best Workout And Nutrition Programs:

The usefulness of best workout and nutrition programs can vary depending on individual goals, preferences, and overall health status. However, in general, these programs can be helpful for:
  1. Establishing a structured plan: Best Workout and nutrition programs can provide a clear roadmap for achieving specific goals, whether it’s losing weight, building muscle, or improving overall fitness.
  2. Improving overall health: Regular exercise and a balanced diet are essential for maintaining good health and preventing chronic diseases such as heart disease, diabetes, and obesity.
  3. Providing accountability and motivation: Following a workout and nutrition program can help individuals stay accountable and motivated to achieve their goals.
  4. Improving performance: Targeted exercise and nutrition can help individuals improve their athletic performance, whether it’s increasing strength, speed, or endurance.
  5. Customizing for individual needs: Many workout and nutrition programs can be tailored to individual needs, taking into account factors such as age, fitness level, and specific health conditions.

Overall, workout and nutrition programs can be a useful tool for achieving specific health and fitness goals. However, it’s important to approach these programs with a critical eye and to make sure that they are safe, effective, and tailored to individual needs. It’s always a good idea to consult with a healthcare provider or qualified fitness and nutrition professional before starting any new program.

Conclusion:

In conclusion, there are many workout and nutrition programs available that can be helpful for achieving specific health and fitness goals. These programs can provide a structured plan, improve overall health, provide accountability and motivation, improve performance, and be customized to individual needs. However, it’s important to approach these programs with a critical eye and to make sure that they are safe, effective, and tailored to individual needs. Consulting with a healthcare provider or qualified fitness and nutrition professional before starting any new program can help ensure safety and effectiveness. With proper guidance and dedication, workout and nutrition programs can be a valuable tool for achieving optimal health and fitness.
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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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EXERCISE

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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