Workout Advice for the Gym

How many of you have ever walked into a gym only to stop and think, “I don’t know how to work any of these machines!” I know I have. But I want you to put that panic button aside and resist the urge to avoid gyms simply because you feel like you don’t know how to get the most out of the gym experience.

Make sure you get some treadmill or other cardio time in at the gym!

Image: Shutterstock

Personally, I’m a fan of at-home workouts, but I’ve found that there are some great advantages that gyms have to offer that are certainly worth trying out. Plus, if you are someone who finds motivation in the masses and laziness in isolation, the gym might be the best place for you to work out.

Goblet squats with dumbbells make a simple move a little tougher.
Image from oprah.com

So what kind of workouts can you do in a gym? First, start with what you know: the basics. There are usually plenty of open, matted spaces inside gyms where you can do the same moves you would at home—pushups, sit-ups, lunges, squats, etc. Plus, chances are that someone else will be doing some of the same activities.

Once you feel you’ve mastered basic moves, you can move on to some of the weights and machines in a gym. While you may want to focus on getting nice legs or arms, remember that if you don’t have a strong core you won’t get very far. Kettlebell workouts, the Captain’s Chair, planks, crunches, exercise ball sit-ups, and medicine ball workouts will help ensure that your core is becoming strengthened as well as your limbs.

Lastly, make sure you get some cardio in! There are plenty of options: treadmills, stair-steppers, ellipticals, and maybe even some aerobics classes. Try to work at least thirty minutes of cardio into each workout. This will help burn extra belly fat and increase your endurance.

Simple kettlebell exercises
Image from kettlebellworkoutz.com

Here are some simple workouts you can try at the gym, borrowed from an article by Matthew Katz. He interviewed Frank Paganucci, who has enjoyed taking advantage of the gym at his condo building, Azure.

Complete as many circuits as possible in 10 minutes:

Beginner: 5 sit-ups or crunches, 10 push-ups, 15 walking lunges

Advanced: 5 v-ups, 10 manmakers with dumbbells, 15 walking lunges with dumbbells.

Three circuits as fast as possible:

Beginner: 10 squat jumps, 100m treadmill sprint

Advanced: 10 goblet squats (with kettlebell held to chest), 100m treadmill sprint

Complete as quickly as you can:

Beginner: 100 squats, with four burpees at the start of every minute

Advanced: 100 squats with dumbells, with four burpees at the start of every minute.

Azure is a joint venture by the Carl Mattone real estate group and the DeMatteis Organization, and is located in New York City.

Zumba: Benefits and Risks

Zumba is an extremely popular dance fitness class.
Image from goldsgymwestga.com

These days, Zumba is one of the most popular ways to get back in shape. Lots of women and men are finding that dancing to fast-paced music in a large group is a great way to have fun while burning calories at the same time. But Zumba may not be for everyone; like any type of exercise, it has a unique set of benefits and risks that you should be aware of before embarking on a booty-shaking journey to weight loss.

What is Zumba?

Zumba is a dance fitness program that was created by Alberto “Beto” Perez in the 1990s. It combines elements of aerobics and various dance styles, including hip-hop, samba, salsa, merengue, mambo, and more. According to the official Zumba Fitness website, there are over 14 million people taking weekly Zumba classes in more than 140,000 locations worldwide.

Benefits

Like aerobics, Zumba is a great way to burn off excess calories. Kass Martin, a Zumba instructor and education specialist, claims that the averagenumber of calories burned in an hour was 817. This is due in part to the large number of muscles engaged, as opposed to some other exercises that only use certain muscle groups. It’s that “total body fitness” thing at work.

There is also a variety of age- and fitness level-appropriate class types available for kids ages four all the way up through seniors. Because it’s exercise and it’s fun, Zumba can also be a great way to handle the stresses of everyday life—plus, being more physically active often helps you feel better both emotionally and physically. Most Zumba-goers also say the time goes by quickly, and that it’s a great way to socialize and meet new friends.

Risks

Despite the amazing array of benefits, Zumba also comes with some risks that class goers should be aware of. The most prominent issues is that some people end up overly excited and strain their bodies too much—and that can cause some bad things to happen.

To avoid injury, be sure you're in control of your movements!
Image from expatwithkids.blogspot.com

“A lot of people get caught up with the music and excitement of it, and they lose track of what they’re doing and they don’t realize they overdid it until long afterwards,” said orthopedic surgeon Dr. Joel Buchalter. He’s had many patients come in with injuries to their backs, knees and hips.

To avoid injury, you must be aware of your body’s limits, as well as how to do the movements appropriately. If you just throw your body around, you’re setting yourself up for an injury. There are also other factors to take into account, such as where the class is taking place and what type of shoes you’re wearing. Avoid hard surfaces with no give—such as cement—as well as surfaces that will cause your foot to stick, like carpet. Shoes should also be chosen wisely. Running shoes are not ideal because they grip the floor and are designed more for forward motion. Get shoes that will allow you to pivot and turn. This will help you avoid ankle and knee injuries from twisting awkwardly.

JLo suggests Zumba for fun and fitness.

Image: s_bukley / Shutterstock.com 

That being said, Zumba can be a fun and efficient way to get in shape. Even some celebrities have joined in on the fun, like Jennifer Lopez, Kirstie Alley, Jordin Sparks, Madonna, and Vivica A. Fox. Have you ever tried Zumba before? Let me know your experiences and thoughts in the comments below! 

Six Workout Moves You Can Do With A Chair

I’m not one for buying expensive athletic equipment. I have one pair of dumbbells, which I borrowed from a friend. I have a yoga mat. I have workout clothes and shoes. And I have… well, that’s pretty much it, actually. I’m a big believer that you can get lean and fit just by using your own body weight. You may not become a body builder doing so, but that’s not really what I’m aiming for anyway.

In that spirit, here are six different workout moves you can do with a chair—and that’s it! If you have a yoga mat, it’s helpful to keep the hard ground at bay, but it’s not necessary. Try 10-20 reps of each of these moves:

1. Step-Ups: Stand on the ground beside the chair, with the back parallel to your right leg. Step up on the chair with your right leg and without touching down, bring your left leg up to a high-knee position. Your knee should be about chest height. Take a controlled step back down with the left leg and then repeat. You can leave your right leg on the chair. Switch and repeat on the other side. 
2. Knee-Tucks: Place your hands on the ground (or a yoga mat) in front of the chair. Place your feet up on the seat of the chair so that you are in push-up position with your legs elevated. Bring one leg forward, tucking the knee to your chest, then returning it to the chair. Switch legs back and forth.
3. Leg Lifts: Lay on your back in front of the chair, placing your heels on the seat of the chair. Lift your pelvis so that your body is in a straight diagonal line. While keeping your body in the same position, lift one leg off the chair to be perpendicular with the ground and then return to starting position. Switch legs back and forth.
4. Lunge Hops: Stand with your back to the chair. Place one foot on the chair seat and bend your knees until they are at 90-degree angles. Push up with your front foot so that your leg straightens and you hop a few inches off the ground. Make sure your back foot stays on the chair. Repeat with both legs.
5. Triceps Kick Dips: Facing away from the chair, place both hands on the edge of the seat and lower your body so that your legs are bent to about 90-degrees. Alternating sides, lower your body by bending your arms while simultaneously kicking out one leg so that it is straight. Bring the leg back in as you raise back up and straighten your arms.
6. Knee-Raises: You’ll need two chairs for this one. Place them so they are facing each other, with just enough room for you to kneel between them. Place one hand on either chair and straighten your arms so that you are hanging just off the ground. Bring your knees up to your chest and then lower back down while keeping your arms straight and your body off the ground.

For this article, I used a chair workout infographic found on Pinterest (pictured). When I tried to click through to the original website, it had been reported as spam. If anyone knows where this originally came from, please let me know so that I can give due credit!

Try to do 10-20 reps of each move, and if you can, 2-3 sets. Let me know how it goes for you all! Good luck!

3 Exercises to a Happy, Healthy Heart

One of the most common and fatal
health problems today is heart disease.
Image: Shutterstock

One of the most common and fatal health problems these days is heart disease. And just like it’s easier to maintain a social life than it is to find one, it’s always better to prevent heart problems before they start.

Your heart is a muscle—a very important muscle. And like any other muscle in your body, it needs to be active and exercised regularly to stay healthy. If you don’t work it, it can become weak and inefficient, making you more susceptible to future problems.

Did you know that if you are overweight, you are 80% more likely to develop heart disease? Staying physically fit will not only keep your body fit, but it will also strengthen your heart and help prevent heart disease. These three types of exercise are the most effective at keeping your whole body in shape:

Aerobic Exercise, such as walking, running, swimming, dancing, and rowing help your body absorb oxygen from the blood stream and spread it throughout your body. This increases heart strength and boosts your fat and carbohydrates burning metabolism.

Dancing is an aerobic activity that can help
prevent heart disease.
Image: Shutterstock

Resistance Training strengthens bones, muscles, and joints. Free weights and other exercises that challenge your strength are all resistance exercises. Unlike aerobic exercise, resistance training doesn’t directly affect heart health, but it does keep your weight down and your metabolism up, making you less susceptible to heart disease.

Flexibility Exercises help increase blood flow throughout your body. Stretching helps lengthen muscles and keep you from getting stiff. You should try to stretch for 5-10 minutes per day. Classes like Yoga and Pilates can greatly improve your flexibility while at the same time gently strengthening your core muscles and heart.

Do you already do some of these types of exercise? Which ones do you prefer/practice more often? I enjoy yoga for the relaxation it offers. I also enjoy various aerobic exercises because it helps me with stress relief and leaves me feeling extremely satisfied.