gym | Cleanse Body

August 27, 2011

Fitness Classes for You

If you are a member of fitness center then you probably know about their special fitness classes that they offer at an added fitness cost. If you are not yet a member, however, it is good to know about some of the fitness specials and fitness deals that the renowned fitness institution has to offer. Here we list some of the specialty classes that might appeal to your specific fitness needs. Click here if you need further information besides the classes listed here.

Club Boxing Circuit

Aside from the regular fitness exercises and courses, the Club Boxing Circuit is also available for you to enroll in. It is a class where you can play with fellow members and lose up to 550 calories. The professional trainers will help you climb your way from being a newbie boxer to a pro one. You could gain speed through specialized boxing combinations and increase your agility through drills. You will also try body punches to a heavy bag to increase power in your arms. Furthermore, this is perfect in enhancing your hand and foot coordination (instead of hand and eye coordination).

Core Training

This is one of the fitness specials that a good fitness club has. Enrolling in this class entails additional fitness cost that would add up to your total monthly bill. However, this class is very much worth the 50 minute session time and the money since you could lose more than 300 calories. You could also strengthen your already defined abs, your back, and glutes and many more. This class aims to exercise core muscles.

Cycle

This is also one of the fitness deals recommended for individuals who are looking for a challenging workout. Moreover, it is done outdoors and you endure the trail with other club members. This is certainly a fun way to exercise whether you are training for a triathlon or just improving cardiovascular health.

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August 22, 2011

Four Fun Fitness Ideas to Escape the Drudgery of the Gym

Each year thousands of people start with the best of intentions and join a gym. Yet most of those people will only go to the gym a few times before they get bored, and their goal of loosing weight and becoming more fit fails as they have lost their motivation. A lot of people feel like they are putting so much effort into their exercise but not getting much in return. This causes them to loose the motivation they originally had as they feel it’s not fun any more and it feels like hard work. On top of the disappointment of not managing to stick to an exercise plan, there is the additional frustration at the money wasted on paying for the gym membership.

The most common reason for people loosing motivation is that they simply start to get bored. If you find exercise fun you are more likely to stick with it and reach your fitness goals. It’s for this reason that many people are seeking an alternative to the gym, but with so many options out there where do you start. I have put together my favorite ways to stay in shape to help you get started.

Skipping

You may not have skipped since you were at school but it is actually a fantastic way to burn calories and shed a few pounds, (you can burn up to 300 calories in 30 mins). It also provides a great workout for your shoulders, thighs, calves and bottom as well as being a good cardio workout. Even if you haven’t skipped for yours it shouldn’t take you too long to pick it up again and with a bit a practice you’ll be surprised at how good you get.

Skipping is a really versatile workout, all you need is a rope, some supportive shoes (tennis shoes are good) and somewhere to skip. You can skip pretty much anywhere insite our outside. It is best to avoid skipping on concreate or any surface where you could injure yourself if you were to fall. Grass, carpet and wood make good skipping surfaces.

Begin by practicing skipping on the spot. When you can manage 70 skips in a minute then you are ready to move on and try out some of the more fun and advanced moves. If you can’t remember them, here are a few to refresh you memory:

Bell Jumps

This is one fo the more basic advanced moves and a great one to move onto when you have got your skipping to to speed. Jump forwards then backwards as you skip. This move will do wonders for your thighs.

Running

This move it great for working you abs. As you skip simply pull up your legs.

Double Unders

When you have got the hang of the moves above then you will find it easier to master some of the more advanced moves. A good one to start with is double-unders. For this move you need to pass the rope around your body two times for each jump.

Crossovers

As the name suggests, in crossovers you have to cross over your arms while the rope passes over your head. As the rope does this you jump though the space that is left.

Pole Fitness

Pole fitness is becoming more and more popular as a way to work out and get in shape. The sleazy stripper image is long gone and pole fitness is now thought of as a type of gymnastics. It is a great method of building up your strength and giving your muscles a good workout. To get started you will need a pole. There are a wide range of pole dancing poles on the market today to suit every budget and level of ambition. The x-pole dance poles very easy to put up and are probably the most popular choice across Europe and the US. Once you have installed your pole you are ready to get started and there are lots of free lessons on YouTube. There are also lots of pole dancing DVDs that will take you from beginner level to advanced. Just remember to take it at your own place, some of the moves can be difficult to master. Make sure you put your safety first and stay inside your comfort zone.

Cycling

This is a fantastic zero impact workout and considered by many to be the best exercises you can do. It is much gentler on your body than jogging and running that can damage your joints and tendons. If you think about it why would you pay good money to sit on an exercise bike in a gym going nowhere, when you could be riding through the countryside taking in the scenery. If you are nervous about riding on roads in the city or countryside then get a mountain bike and enjoy cycling in parkland and countryside trails.

Dance Games

Dance games like the renowned Dance Dance Revolution provide a fun way for you to exercise and keep your motivation. They are especially good as you can compete against your friends and family so it won’t even feel like your working out. Most dance mat games let you select from a range of music. It can be a lot harder than it looks and will take a lot of practice to master. But most games will have beginner levels, so you can start off slow and work your wau up to learning the faster paced songs

This article was written by Caitlin, a fitness fanatic who hates the gym with a passion and writes for http://www.poledancingpoles.info. When she is not blogging she can most often be found spinning upside down on her X-Pole Xpert

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August 8, 2011

Fast Ways To Spice Up Your Fitness Plan

If you feel like you’re getting bored of the same old workouts over and over again, it’s time to take a good look at what you can do to shake things up and improve the results you get. Regularly changing around your workout programs is going to be key to seeing ongoing success because this is what will keep your body responding and you seeing constant progress.

Those who simply go to the gym and perform the same routine over again are not only more likely to drop off due to the boredom issue, but are more likely to hit a plateau.

Any of the following tips will work perfectly to solve this problem. Simply add one or two into your next workout and see how your body responds. You may want to stick with any given technique for a few week’s time or continually interchange the following techniques throughout your workout week.

Whatever you choose, one thing is for certain and that is that you will see significantly better results because of it.

So let’s get to it and show you exactly what you should be doing to boost your fitness success.

Add Some Supersets

The very first way to spice up your workouts is to add in some superset training. This is where you’re going to perform one exercise and then immediately after that’s finished you’ll move right into the next.

Then, once both are completed you can take 30-60 seconds to rest before completing your second and possibly third round.

This technique will help to cut down on the total time you spend in the gym during each workout session and will help boost your muscle’s ability to tolerate fatigue as well.

As an added benefit, it’s also one of the best methods to increase your metabolic rate.

Reverse The Order

The second quick tip to help you get more from your workout program is to reverse the order of the exercises that you perform. So rather than starting with your squats and then moving to your bench press, and then to your shoulder press, try going shoulder press, bench press, squats.

Just a simple change like this can offer huge benefits as it’s placing the muscles in a scenario they aren’t used to.

Just note that you should group your compound and isolated exercises together as even with this technique, isolation exercises should still be performed after compound movements.

Drop That Weight

The third way that you can boost your workout success is to use drop weight sets. This is great for enhancing muscle tone and definition, increasing fat burning, and helping you get stronger fast.

To perform this technique, you perform one set at the normal weight that you typically use, and them immediately after it’s finished, you drop the weight five pounds and perform your next set. Once that set is complete, drop the weight one more time and push through a third set.

Once three sets are completed, then you can take your must-needed rest period.

Insert Abdominal And Core Movements

Finally, the last method to spice up your workouts so you can see even greater benefits is to add core or ab exercises in between each main exercise you do.

This will ensure that the workout is giving you a fantastic ab workout while also helping you be more productive during your downtime.

It’s a great way to shorten up the workout for those who are on the go.

So there you have the key tips that you must be sure you’re using as you go about your workout routine to fight back against a progress plateau and make things more interesting. Which will you use?

Aishwarya is a blogging enthusiast and is associated with Offshore Ally, a full time virtual assistant company. Apart from blogging she likes to travel around different corners of the world and is professionally serving an active VA for real estate.

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July 1, 2011

The 6-week Workout Program for Women and the Complementary Diet

The 6-week workout program for women is a way of improving women’s life expectancy, but also reduces the hospitalization length for women who previously suffered heart failure. Among all gym workout routines for women, the 6 week workout program strengthens your muscles better than any other routine, and keeps them flexible and mobile.

There are several 6-week gym workout routines for women one can choose from, depending on the level of difficulty desired. If you are a beginner, then simply stick to a short program that increases in intensity throughout the 6 weeks, then you can continue with the next level of difficulty if you want to prolong your gym workout.

Of course, the 6-week workout program will not do wonders alone. You will also need to accompany it with a diet slightly richer in calories that the recommended menu for women who don’t work out. To be more specific, a woman who does not follow regularly any gym workout routines for women only needs around 1500 calories a day.

On the other hand, if your routine includes easy and average exercises, and lasts for 30 minutes each day, then you should add maximum 300 extra calories to your daily diet. If you are a pro and have already moved on to the next level of difficulty, then you will have to eat more than 1800 calories a day. The gym workout routines for women that last longer than one hour and a half each day or at least 5 days a week require a diet over 2000 calories daily.

Ideally, you should follow a workout routine that lasts at least 30 minutes each day, so you can manage to work your groups of large muscles, which will further increase the operating rate of your heart, without increasing your blood pressure as well.

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June 26, 2011

The Top Three Home Gym Machines!

Time is a constant struggle for many people these days. Not only you have to go back and forth from work at your house, you also have to find enough time to go to your fitness center for a proper workout. But the good news is that these days there are many home gym machines that we would certainly make this job easier. With it you are able to perform a good set of exercises at the comfort of your own home without having to waste time going from place to place. Finally he in this article the top three home gym equipment that you could have at home.

The first equipment that I would like to talk about is a treadmill. Treadmills have been on the market for a long time now and without a doubt, they are by far one of the best equipment that you can have at home. The most modern treadmills will be able to give you a highly effective and complete workout with many different levels, settings and speed levels that you can set with it.

The second home gym machine that I would recommend is a good exercise bike that you could use at the comfort of your own living room. Whether you decide to get a recumbent or an upright exercise cycle, it will be up to you. But keep in mind that an upright bike will definitely save you some space in your house.

The last equipment that I would like to suggest you, is an inversion table. This is a great equipment to enable you to relax all the muscles and ligaments that encase the spine. There are many different levels that you can control depending on how comfortable you feel at it.

As you can see there is no reason why you shouldn’t be able to perform a complete workout at your own home. There are many more options out there that you can choose for the perfect home gym equipment for your house. Take your time, research it and I’m confident that you find one that suits you!

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May 9, 2011

Saving Money by Purchasing Cheap Second Hand Gym Equipment

One of the main reasons why many people don’t start their workout regime is the fact that having your own home gym can be quite expensive. It’s more affordable for many people to just join a gym and pay a monthly membership fee, but sometimes it can backfire. Many people will have good intentions by joining a gym but then fail to consistently go after a few months. You’re basically wasting money each month if you fail to go, which will cost you more money in the long run.

One of the best way for one to save money on fitness machines is to buy second hand gym equipment for their home gym. Used fitness equipment can save someone hundreds of dollars, which will allow you to guy more machines for the amount of money you’re saving. There are many businesses that specialize in refurbished, reconditioned, and slightly used home gym machines. Many of these machines come from local gyms to make room for newer models, and others are from private sellers who no longer have time to work out etc.

If you’re new to working out and you have no clues which home exercise equipment to buy, you need to figure out what your fitness goals are. Some people would look into getting aerobics exercise machines if they want to lose weight and burn fat. Others might want to look into getting dumbbells and a weight bench if they want to build muscle mass. I highly suggest you try out a few machines at your local gym to see which ones you like before buying. Remember, just because your friend likes running on a treadmill doesn’t mean you’re going to like it as well. You want to make sure you enjoy working out on machines that doesn’t aggravate past bodily injuries, etc.

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