Used Fitness Equipment: To Get Fit

Today, more and more people are getting more and more concerned about how their body looks. You can never deny the fact that having a great looking and muscular body is very attractive. With those well-defined muscles, you can be sure that you will have more FitnHealthy appeal than your average person with that extra "love handles" or "beer belly".

You also need to consider the health reasons behind the great looking and muscular body. Having a great looking and muscular body means that you will also have a healthy heart. First of all, you need to consider that muscles burn fat inside your body. By doing this, you will be able to prevent heart related diseases where fat clogs up your arteries and make you suffer from heart attacks and strokes.

You have to realize the fact that there is a significant increase of heart related diseases and diabetes cases in the World. Thanks to fast food and automation, people are getting more obese each day .

Because of this, more and more are turning their TV off, and are now starting to exercise in the gym. Exercising is the best and the normal way to develop your muscles and keep your heart healthy. It is very important to remember that by exercising, you will be able to have that muscular body you have always wanted. However, what if you don’t even have time to go to the gym and you prefer staying at home?

You can consider answering this question by purchasing your own home fitness equipment. However, you also need to realize that home fitness machines are quite expensive. If you are a type of person who is in a low income level and you still want to exercise, you can still do so by jogging around your local park. However, the main disadvantage of this is your local weather. If it rains or snows, you can never go out and do your daily run.

So, the best way to exercise without going to the gym is by purchasing used fitness equipment. These are second hand fitness equipment that the previous owner doesn't want anymore because of various reasons. Some sells their fitness equipment because they plan on replacing their fitness equipment with newer models, while other says that they sell their fitness equipment because no one actually uses it.

However, before you purchase used fitness equipment, you have to consider the fact that this equipment are already used and may have maintenance problems. If it is possible, you have to try it out first for a few times. By doing this, you will determine if the used fitness equipment being offered is still in good working condition. Never buy used fitness equipment that emits strange and unnecessary noise when being operated.

If it is possible, you can bring your personal trainer along when shopping for used fitness equipment. They will be able to determine if the used fitness equipment being offered is in top working condition or not. They will also be able to recommend some fitness equipment's that you need.

These are some of the things you should remember when purchasing used fitness equipment.

Damian@FitnHealthy

KettleBell Military Press

Kettle Bell One Arm Bent Over Row

Flat Resistance Bands vs. Resistance Tubes ?

I have only ever used resistance tubes, so I was surprised to discover that there were flat versions as well, and not just flat but wide as well as narrow ones. This piqued my curiosity and I decided to investigate the subject. This article is the result of my research. 

 

   As a general rule, both types of band have pretty much the same function and are used for essentially the same things: They are both used to perform resistance and flexibility exercises in fitness and rehabilitative contexts, as they have been since the early 20th century. That being said, there are differences between the two, which are discussed in some detail below:

Flat Resistance Bands

Flat Resistance Bands range from about 1€ to more than 5 €wide and come strips of latex ranging from a few inches in length to over 5 feet long depending on the brand and the system. The wider bands are highly malleable, especially thinner, lighter ones. They come in closed loops or open strips of latex and are frequently the band of choice for Pilates exercises and for therapeutic applications, although they are not the only type of band used in those contexts. At the other end of the spectrum some manufacturers offer narrow flat band systems such as the 4€ wide looped bands offered by RTB, or the open ended 1€ wide and 6€ long flat band system by Dura-Band (99.99% latex-free), which is manufactured using a layering process.

Some users prefer the greater comfort and stability flat bands. Wide bands especially wrap more easily and more comfortably around the torso, limbs and feet when the body is being used as an anchor. Although handles may be available as accessories for these wider bands they are not necessary in many cases because they compress easily in the hand for a good grip with minimal slippage. This makes them uncomplicated to use and easy to store or transport.

Narrower bands fall s somewhere in between when it comes to comfort.. The narrower and thicker they are, the more they resemble tubes in this respect, however, all flat bands offer some degree of stability over their cylindrical counterparts: They don't roll and they tend to €grab€ on to surfaces better. 

Tubes:

Different Resistance Tubes are made using varying qualities of latex and manufacturing processes. It is important to consider the manufacturing process because cheaper tubes are not only made from inferior latex products but they are extruded in a single layer, making them less resistant than their high-quality counterparts. In addition the quality of the accessories and attachment mechanisms is generally commensurate with the quality of the band: a cheaper band usually means cheaper, more fragile components. Proponents of flat bands cite these weaknesses as further arguments against the use of tube bands, and with reason. The argument, however, is less convincing with high-end tubes.

The best quality tubes are made using a continuous dipping technology that deposits liquid latex in layers, each bonding to the next and creating a super strong and tear and puncture resistant tube. All tubes are hollow but the multi-layered versions have extremely thick walls layered in concentric circles around a hollow center of narrow diameter. Brands that offer multi-layered solutions include Elastitone, Bodylastics and Lifeline.

Anti-snap technology such as external sleeves (Elastitone) or woven chords at the center of the tubes (like Bodylastics' DGS technology) add another layer of safety, comfort and durability to the best tubes. At this level the argument that flat bands are superior because they are made of a solid, not hollow, material is rendered somewhat moot. Latex or other elastic material, if stretched beyond reason will snap eventually. The point is that no band, flat or tubular, should ever break with proper use and care. 

Depending on your personal strength and your intended use of the product you may do just fine with an extruded, single-layer product but in that case make sure you do your research and don't go for the cheapest option.

Like flat bands, tubes come in open-ended and looped but the systems are more mixed and matched and there are other options which I have not seen with bands:

Common types of resistance tubes:
Linear
Closed Loops
Figure-8
X-shaped Linear
Specialty Tubes padded for specific use ( ex: such as the c-band loop by Lifeline which comes with cushioned grips and a door attachment and works, according to lifeline, in all three planes of motion and can be used by individuals or in team based exercises )

Resistance Levels:

Although there is no standard color coding system both types of band ( flat or tubular) are generally color coded according to resistance level. The color code might be stated in relative terms (light, medium, heavy, extra heavy etc.) but good bands also come with corresponding weight equivalents. Keep in mind that that not all weight equivalents were created equal. If you really want to get a sense of a free-weight equivalent you might be disappointed. The problem is that manufacturers don't necessarily employ the same methods. That being said, good brands make take pains to provide accurate equivalents and provide information about how they arrived at their results. You will need to compare methods and decide for yourself ( these usually involve measuring resistance at some point of extension).

Accessories:

As a general rule there are more accessories for tubular bands. This probably stems from the fact that tubes can really be uncomfortable to use without some basic accessories like handles and padding. From there, additional more specialized accessories would have developed naturally. Moreover, it is also no doubt easier to attach accessories to narrower tubes than wide bands. These arguments are borne out by the fact that among flat bands it is the narrow systems, which share both some of the concerns and advantages of their tubular cousins, that seem to offer more comprehensive accessory lines. These can usually be purchased after the fact or as part of special kits put together by the manufacturer. Kits include a selection of bands and some accessories. The more comprehensive the kit the more expensive it is. There are beginner to advanced kits and sometimes sports-specific or other specialized packages are also available.

Accessories might include: handles; padding; wrist and ankle cuffs; waist, door, sports-specific and/or other attachments.

Some tubes like the Bodylastics system come with built in clips for quick changes between exercises. Another advantage with this high quality system is that several tubes can be attached in different combinations to achieve different levels of resistance. The new Dura-Band system made up of flat narrow bands also uses an innovative clip system and offers a number of accessories (for those with allergy concerns, this band has the advantage of also being virtually latex-free).

Latex-Free:

Latex sensitivity is a dangerous often life-threatening allergy for many people. Latex free tubing is available from some manufacturers but by and large your options are pretty limited. You may find more options with Flat Resistance Bands. Although I have not used it myself the Dura-Band system may be an excellent alternative as it shares many qualities with both flat bands and tubes and claims to be 99.998% latex free.

My own conclusion in the final analysis is that choosing between flat bands or tubes is a matter of personal preference. If you are looking for a super light weight uncomplicated comfortable solution to supplement your fitness routine, Pilates training or add some variety to your weight training, you might choose the wide flat bands ( ex: Thera-Band, Ailyo, etc). If you want a comprehensive, stand-alone system, to engage in sports-specific exercises, or you simply like to work with as many options as possible 

 

Damian@FitnHealthy

Circuit Training Explained

Combining several exercises in to a single, high energy, workout can lead to great results for anyone looking for a quick, intense, method of building muscle and losing weight. When you combine targeted exercises for women in short intense, limited break workouts, you are circuit training!

What is it?

In Circuit training you perform a series of exercises with a very short rest period between exercises. The point is to not allow enough time between sets for complete recovery.

Why Circuit Training?

- increased work capacity 

- increase in cardio fitness 

- increase in endurance

- mental toughness 

- positive changes in body shape and composition

Why does it work?

Circuit training falls under the metabolic training category of exercises. Metabolic training refers to the amount of work done over time. For example, Cardio training is just one type of metabolic training. In contrast, strength exercises such as maximum strength and maximum speed training are not considered metabolic types of training. Generally speaking, metabolic training and max intensity training are not compatible with each other. This is why circuit training does not make you faster or stronger.

However, it can accomplish these two things:

1. It helps release growth hormones. It is hypothesized that growth hormone release allows for rapid fat loss with limited muscle atrophy. This is why circuit training can be effective at helping you burn fat while maintaining your muscle size.

2. It also leads to an increased buildup of lactic acid. The accumulation of lactic acid is not a pleasant feeling and even makes some athletes feel nauseous. We've all seen the people in the gym, or even doing physical work, that push so hard they become physically sick.

The benefit is that your body learns to deal with and compensate for the acidosis and this leads to increased strength endurance. In simple terms, this allows you to perform at maximum exertion for longer periods of time.

When is it most effective?

Circuit training works best:

- in the pre-season to increase work capacity 

- in the off season to maintain work capacity, 

- if you are out of shape and want to improve your overall fitness

Building a Circuit Training Routine

Circuit training combines a group of strength training exercises with limited recovery time between each exercise. In many exercise routines up to 2 minutes is allowed, in circuit training it can be as little as 30 seconds. Barely enough time to move to the next exercise. The primary goal of a circuit training workout is to build up lactic acid and trigger the release growth hormones in your body. Done properly, you should see an increase in capacity and endurance but not an increase in either strength or speed.

When you design a training circuit, choose exercises that work large muscle groups such as back or legs and that do not require much coordination or skill. This is because your form will be a challenge to maintain as you become more fatigued. If you feel nauseous, stop. The goal is not to make yourself become sick. When you have completely rested, on your next workout, increase you amount of time you rest between exercises until you can complete your circuit. Once you can complete the entire circuit you can begin to reduce the rest intervals.

Circuit Training VS Weight Lifting:

The Benefits of Circuit Training

One of the least appreciated advantages circuit training has over weightlifting is simply time management. When you less than an hour to get in a good workout, a well thought out and designed circuit or two can be done very quickly and still provide you with huge health benefits.

Additionally, since there is so little rest time between exercises your heart rate stays elevated and you continue to burn calories long after your workout is over and you have moved on to other parts of your day.

This is on top of being able to lose weight while improving your strength endurance and maintaining your overall strength and muscle size.

The Benefits of Weightlifting

Weightlifting builds strength and size. Done through high reps and sets with low weight exercises, you build your overall strength. Done through low reps and sets with higher weight exercises, you build your overall size and mass. Weightlifting also increases bone density and strength, creates greater energy and higher metabolic function, better balance and often you perform better at sports.

The exercises you put together into a training circuit can create an effective workout routine for any woman looking for results that deliver and a body that you dream of. Hard work and staying on the program is also a huge factor when trying to achieve the desired results, but a solid, well put together workout routine is paramount.

Source Don Pascoe | EZINE 

10 THINGS TO KNOW ABOUT MUSCLE FIBERS

Toning up, or improving muscle definition, is one of the most common goals of individuals starting an exercise program. The term tone comes from “tonus,” which is the technical term for a state of contraction of a muscle fiber. If all of the fibers within a muscle contract, it creates the shape commonly associated with a well-defined muscle. 

The primary purpose of muscle fibers is to control physical forces moving through the body. Muscle-shortening actions can generate a force to move a resistance; for example, when moving from a seated to a standing position, the quadriceps and gluteus maximus shorten to help the body stand up against gravity. Muscle-lengthening actions can be applied to control and decelerate a force; for example, the quadriceps and glutes lengthen to control the motion of the body as it returns to a seated position. If you are interested in designing exercise programs that produce results, it is important to have a good understanding of how muscle fibers work and respond to exercise. 

To more effectively help your clients achieve their fitness goals, keep in mind these important facts about muscle fibers and how they are affected by exercise: 

Muscle fibers adapt to the specific type of exercise stimulus imposed during training. Mechanical stress refers to the physical stresses applied during resistance training, which cause microtrauma to muscle fibers. As fibers are damaged from exercise, they signal the biochemical reaction to produce new satellite cells responsible for repairing the mechanical structure of the muscle cell and for building new muscle proteins.

Muscle fibers are activated by a motor neuron, which is the connection between the central nervous system and the specific muscle required to perform a particular activity. A muscle motor unit is the motor neuron and the attached muscle fibers. Think of a motor unit as a light switch for the muscle—as a muscle is required to generate a force, the motor units will “light up” to stimulate the fibers to shorten in order to produce that force. There are a number of different muscle unit types, which are typically organized into three general categories: type I, type IIA and type IIB

According to the all-or-none theory, a motor unit is either active or inactive. When it is signaled to contract, it activates all of its attached muscle fibers. Slow-twitch motor units have a low threshold for activation and low conduction velocities, and are attached to type I muscle fibers. Fast-twitch motor units have a higher activation threshold, are attached to type II muscle fibers and are capable of conducting signals at higher velocities, resulting in greater amounts of muscle force.

Type I fibers are known as aerobic fibers. These fibers have a higher density of mitochondria, which are efficient at aerobic metabolism (the process of creating energy to fuel muscle activity with oxygen). The mitochondria give the cell a darker color, which is why these are known as red muscle fibers. Type I fibers use oxygen to create energy for lower-intensity, long-term, endurance-oriented activities like walking, running, swimming, cycling or standing for extended periods of time. 

Type IIB fibers are known as anaerobic muscle fibers. Type IIB fibers store energy that is released for short, explosive, extremely high-intensity activities. Type IIB fibers do not have mitochondria and have a colorless appearance, which is why they are known as white fibers. Because they have a limited supply of stored energy, and thus fatigue quickly, Type IIB fibers are used for strength and power activities requiring a high amount of force in a short period of time.

Type IIA fibers have mitochondria, so they can be involved in aerobic activities; however, they can also be used to produce force rapidly during activities requiring a high amount of strength or power. Fast-twitch muscle fibers also have a greater diameter than type I fibers and play a more significant role in hypertrophy (the technical term for muscle growth). Recruiting and innervating type II muscle fibers requires creating enough mechanical overload to fatigue the involved muscle by the end of the set.

Muscle fibers work according to the size principle. As a muscle requires force, it will start by activating the smaller type I motor units. When these type I motor units can’t provide the necessary force (or fatigue), the larger type II motor units and muscle fibers are recruited to perform the work. A muscle has a finite number of motor units and the higher-threshold type II motor units are not “turned on” unless a high level of force is needed. The most common way to increase motor unit activation is to lift heavier weights, because an increased load placed on a muscle will cause a greater number of motor units to activate more fibers to generate the force necessary to overcome the resistance. This is why your muscles shake when you try to lift a heavy weight for the first time—muscle motor units not previously used are being “woken up” and called into action.

Muscle fibers experience two specific types of hypertrophy. Myofibrillar hypertrophy refers to the increase in size or thickness of individual actin and myosin protein filaments, which can improve the force-production capacity of individual fibers. Myofibrillar hypertrophy does not lead to larger muscles; rather, it results in thicker muscle fibers capable of generating more force. Sarcoplasmic hypertrophy is an increase in the volume of the semifluid interfibrillar substance surrounding an individual muscle fiber. This fluid contains the proteins used to promote tissue repair and growth. The muscle “pump” that bodybuilders work to achieve is actually sarcoplasmic hypertrophy—the cross-section of muscle fibers will increase, but most of the enhanced muscle size is due to an increased volume of the sarcoplasm and non-contractile proteins not directly involved with force production.

One of the long-term adaptations of muscle to resistance training is an increase in muscle fiber cross-width. As the cross-sectional area increases in size, the fibers have more surface tension and become capable of generating higher amounts of force. Muscles with a larger cross-sectional area of individual muscle fibers are capable of producing greater amounts of force. In addition to being responsible for producing the force necessary for dynamic movements, type II muscle fibers have a greater diameter (cross-width) than type I fibers and are responsible for the hypertrophy, or increased size, of a particular muscle.

Type IIA and IIB muscle fibers are responsible for generating movement as well as muscle size and definition. Both classifications of type II muscle fibers create higher levels of force to produce human movement and are known as phasic muscles. Type I fibers are responsible for maintaining postural and joint stability, and can be categorized as tonic muscles. 

Source Pete McPete McCall | ACE 

A Brief Guide To Exercise Stretching

The majority of us spend a large chunk of our day in a seated position. Think about it, you sleep for 7-8 hours and most of that may be in the foetal position, you get up maybe drive to work...in a seated position and then get behind a desk, when you get home you sit in front of the TV to unwind. Added to this if you do take some time out for exercise, can you honestly say that you finish your session with a good stretching routine? Just think of your poor bunched up muscles crying out for a BIG stretch!

I realise that I've just made a big generalisation but it hopefully helps you to understand where I'm coming from. There are many forms of stretching and much opinion of when it's better to stretch, before exercise, during, after or none at all! Some people think that we should stretch whether we exercise or not and others don't. So it can be confusing.

To keep it simple this advice is aimed at those who want to carry out a static stretching routine on its own and not before or after an exercise session. I don't intend to add any new theories to this debate but what I do want to do is to keep it clear and and concise, so read on!

Benefits of Stretching:

* Can improve your flexibility. 

* Helps you to relax. 

* Reduces the risk of joint sprain or muscle strain. 

* Can reduce the risk of back problems. 

* Can reduce post exercise muscle soreness. 

* Can reduce tension in the muscle.

Warming Up. Before starting your stretch routine I would recommend that you 'warm up' your muscles prior to doing so. Stretching is often mistakenly thought of as a sufficient way of warming up your muscles but its important realise that a gentle warm up prior to stretching is a safer option as your warm up routine will increase blood flow to your muscles and therefore reduce the chance of injury prior to stretching.

A gentle warm up should consist of light rotation of the joints such as the shoulders, hips, knees and ankles followed by gentle to brisk walking or walking/jogging on the spot. This should last approximately 5 minutes or so until you feel warm and slightly out of breath.

Types of Stretches. Stretches can be split into 5 different techniques: Static, Ballistic, Passive, Ballistic/Dynamic and Proprioceptive. If you are a beginner I would recommend the simplest and easiest technique to ease you gently into it which is the Static stretch where you stretch the muscle to a point where you feel the tension and holding the stretch for approximately 15-20 seconds.

Static stretching can improve your flexibility over time and is one of the safest forms of stretching. Good luck with your journey to improved flexibility!

Damian@FitnHealthy