Workout

How to Create Your Own Home Gym

admin — Mon, 12 Jan 2015 21:32:54 +0000

The Benefits of a Home Gym

If you want to get in shape or just maintain your fitness routine, a home gym could be the right option for you. In the long run, having a home gym is cheaper than a gym membership. Also, if your gym is just in the next room, you will be more motivated to work out. You don’t have to talk yourself into getting dressed and driving to the gym. If you have never worked out at home or you are used to going to a gym, start with some inexpensive pieces of equipment and see how you do first.

Consider the Factors

There are several factors to consider when you decide to invest in a home gym. First, take into account how much space you have.

Obviously, if you have a large room or space, you have more options and can have multiple pieces of exercise equipment and different work out stations. On the other hand, if your space is small, you might have to decide what your main fitness goal is (cardio, strength training, flexibility) and purchase a few keys pieces of equipment. An ideal workout space should have a door so you can shut out noise or other activities going on in your house. Another good idea is to get a full length mirror to make sure you are using proper form. No matter your budget, there are several options for finding a mirror for your home gym.

Get Equipped

A home gym doesn’t have to cost a lot of money. It doesn’t make sense to spend a lot of money on fancy equipment if you don’t know if you will actually use your home gym.

Many people buy expensive cardio machines like treadmills and stationary bikes, and they end up being clothes racks. For strength training, get a good set of dumbbells with the three weights you would use the most. For women, this might be a five, 10, and 15 pound set of dumbbells. A stability ball and resistance bands are great for strength training and do not cost much. They also will not take up much room. If you aren’t sure how to use a stability ball or resistance bands, you can find helpful videos and articles online.

The Cardio Club

When most people think of cardio, they think of running or walking on a treadmill, but there are lots of options for getting in a good cardio session that don’t require machines.

Create a circuit where you do several cardio exercises consecutively and rest in between. For example, run in place with high knees for two minutes, and then rest for one minute. Then do two minutes of jumping jacks and rest for one minute. Continue doing this and incorporate mountain climbers, squat thrusts, and burpees into the circuit as well. If your budget allows and you’re sure you will use it on a daily basis, invest in a good treadmill, elliptical trainer, or stationary bike. A top of the line treadmill can cost around $8,000 to $10,000. A more basic treadmill can cost around $2,000. Do your research first and then comparison shop by looking online and visiting retail stores like Fitness Depot or Life Fitness to find the best price for what you want.

Getting in shape can have long-lasting health benefits like weight loss, reduced stress-levels, blood pressure, and a lower risk of heart disease, diabetes, and cancer. If a home gym helps you reach these goals, go for it and get moving!

Neighbors Emergency Centers are open 24/7, 365 days a year. We treat all kinds of emergencies including sports injuries and severe cold and flu symptoms. Go to www.nec24.com to find your nearest Neighbors location.

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How to Fit in Exercise Even if You Have a Busy Schedule

admin — Wed, 19 Nov 2014 17:24:24 +0000

The Vicious Cycle

We all know we need to get some kind of exercise on a regular basis to perform at our best. That even includes job performance. If our bodies are not performing optimally, that affects everything from memory and brain function, to reducing stress and anxiety.

Ironically, the more stressed we are at work, and the more long hours we slave away at the office, we convince ourselves that we’re too tired or there’s no time to exercise. Then the cycle starts all over again.

So What’s a Busy Person to Do?

When most people think of working out, they think of logging in an hour on a cardio machine. After that, forget about fitting in weights or strength training. The key here is to work out smarter, not longer, and to find an exercise that doesn’t feel like exercise so you will look forward to doing it. To work out more efficiently, try high-intensity interval training, Tabata training, or running.

These do not require as much of a time commitment, and you get more bang for your buck. Also, not everyone loves running, swimming, or yoga. If you don’t enjoy your workout, you will find reasons to skip it. If you love biking, try a spin class. If you love dancing, try a group hip hop class. If friendly competition is more your speed, sign up for an intramural soccer, softball, or flag football league in your area.

How to Stick to It

Once you’ve found an exercise that you like, make sure you set a schedule and stick to it as much as possible. Of course, unexpected work issues will pop up from time to time, but don’t let them derail you. Something is always better than nothing.

So even if that meeting ran late and you only have 20 minutes to spare, go for a quick walk, jog, or bike ride. One way to stay on course is to keep track of your workouts. When you log them into an exercise journal, you will begin to see your progress, and you will be motivated to achieve new fitness goals. Staying active is an integral part of your overall health. By making time for exercise, you will start to see a positive difference in many aspects of your life, including work. Making time for it will pay off.

Remember that Neighbors Emergency Centers are here for you to treat any emergency you may have. We are open 24/7/365, and we have short wait times to get you back to doing what you love most. Find your nearest Neighbors at nec.24.com.

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Mind Over Matter

admin — Tue, 15 Apr 2014 14:24:40 +0000

“Take care of your body. It’s the only place you have to live.” –Jim Rohn

Do you ever find yourself skipping workouts and regretting it later? Mental toughness can get you through those rough patches and here are the 3 best ways to stay focused:

Work Out Your Willpower

When you start a good habit, the best way to keep it is by practice. Work out your willpower and you’ll find that it grows stronger each day. Resist the urge to skip the gym and find the willpower to go. It gets easier over time.

Your Thoughts are Stronger than Your Mood

Did you know that the average woman will have roughly 13 negative thoughts about her body over the course of the day, and 97% of women will have at least one “I hate my body” thought? Even though negative self-talk is a defense mechanism, it hurts your ability to achieve more. Positive thinking will help you take care of yourself better and stay more hopeful and optimistic.

Failure is an Option

At some point, it is inevitable that you will not meet your goals. That’s okay! The best thing to do is learn from that experience and move forward with a better understanding of how to meet your goal better the next time.

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What’s your Fitness Goal?

admin — Fri, 21 Feb 2014 20:20:49 +0000

“You are never too old to set another goal or to dream a new dream.”––CS Lewis

Do you want to build muscle? Improve flexibility? Have an enriched overall sense of well-being? These activities will help you with your goals in no time:

Want to Lose Weight?

Try Zumba.

This high-intensity cardio workout will help you look fabulous in anything you choose to wear and also serves as a total-body workout routine. On average, according to the University of Wisconsin, people burn an average of 369 calories per workout!

Try Spinning.

The average woman can burn up to 700 calories for every one hour cycle of spinning! Some studies suggest that spinning is not recommended for beginners, but fitness experts claim that the rate of spinning can be adjusted according to the participant’s skill level. If you want to shed a few extra pounds, spinning is the fun, social way to keep up with your goals!

Want to Build and Tone Muscle?

Try CrossFit.

Fast, fun, and effective, CrossFit is perfect for the person looking to tone up and build muscle. This method is all about pushing your physical endurance to the limit and taking bigger steps in your routine. It can be intimidating at first to join a CrossFit gym, but trainers are interested in encouraging you with your health goals.

Try Kettlebells

This activity builds muscle and endurance effectively. It’s a strength training workout and can give you the cardiovascular workout you desire. Make sure your body is prepared and in good physical fitness before starting kettlebell workouts. Listen to your body and workout at your own pace. Fun fact: the average woman burns roughly 600 calories in a single 30 minute kettlebell workout routine.

Flexibility

Try Bar Method.

Isometric principles combined with dance conditioning result in a low intensity and rewarding workout for those seeking more flexibility. Another advantage to this workout is the result of sleek, toned arms and legs over the course of a short period of time.

Neighbors is equipped to respond to workout injuries 24/7. Come by or call for any questions regarding emergency services and your health today.

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5 Exercises to Get Ski and Snowboard Ready

admin — Wed, 15 Jan 2014 16:29:18 +0000

1. Toy Soldiers

If you’re going skiing or snowboarding, it’s always a good idea to loosen your hamstrings. To start, stand up straight with your left arm out to your side at shoulder height. Without bending your knee, kick your right leg while extending your left arm out in front of you to touch your toe. Repeat with the left leg and right arm. Complete three sets of 10 to 12 reps on each side, alternating legs, moving forward with a step in between each kick.

2. Step-Ups

Snowboarding and skiing are leg sports so it’s crucial to strengthen your quads. Using a box, step, or chair place your right foot on the flat surface. Step your left leg to meet your right leg by pushing into your right foot and using the muscles in the right leg to propel you. Step down with the left and then the right. Repeat with alternating turns of left and right. A rewarding workout will consist of 3 sets of 10-12 reps per leg.

3. Physioball Hamstring Curl

This exercise is designed specifically for hamstring strength. If you have a physioball, lay with your back on the floor and your legs resting on the ball. Draw the ball in with your legs until your knees are bent and your back is arched. This should be done in a sequence of three sets of 10-12 repetitions.
4. Planks and Side Planks

One of the most important areas needed for downhill sports is the core. For planks, rest on your forearms in a pushup position and use your abs and glutes to hold your frame so that your hips and shoulders are aligned. For side planks, start similarly to regular planks and roll your body to one hand and raise the other or place it on your hip. Ideally this should be done on in three sets (per front or per side) for 30-60 seconds apiece.

5. Supermans

This workout is perfect for strengthening the lower back. If you’re preparing to hit the slopes after a long work week, this is a great exercise to prevent soreness after a ski day on the mountain.

Start by lying on your stomach on the floor with your arms stretched above your head. Simultaneously lift your arms and legs off the ground and be careful not to apply pressure to your neck. Hold for several seconds and return to a resting position.

If these exercises are new, take it slowly. Work up gradually to a level that is challenging and safe for you. Consult your Neighbors doctor if you have concerns about your workout or if you have an injury due to physical strain. With these moves, you’ll be ready get on those skis in no time!

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