May 2018 – Page 3

Safety Tips For Gym Newcomers

Posted on May 6, 2018 by blogger

If you decide to join a gym, you are taking a step in the right direction to improve your health and fitness levels. Going to the gym has a variety of benefits that are hard to achieve from traditional exercise methods because of the specialized machines that work particular muscles and target specific issues like endurance and weight management. However, as you pursue a greater level of personal health, you should keep your personal safety in mind. Gym accidents and injuries occur frequently, and can range from overuse injuries to injuries due to the negligent behaviors of other gym users. Each time you hit the gym, keep your personal safety in mind and watch out for hazards posed by your fellow exercisers.

Don’t overdo it. Especially with the excitement of your future fitness in mind, you may want to keep running for one more mile or add just a few more pounds of resistance to your weight-lifting machine. However, if you are unused to strenuous workouts, it is easy to over-exert yourself and exercise a little too hard. This can lead to injuries and overall disappointment when you can’t continue your new workout regimen and commitment to personal health. Remember to take it slow at first and work your way up to longer distances, more repetitions, and more weights. Consider seeking professional medical advice before beginning any exercise routine.

Don’t amplify your injury. If you get injured in a gym-related accident, don’t make the injury worse by continuing to exercise with the injury. Take a break and allow yourself time to heal. If necessary, consult a doctor for proper healing measures. If you continue to work out with an injury, you may hurt yourself worse and cause a long-term problem.

Watch out for stray equipment. Stray gym equipment can easily become a trip hazard for exercisers. Tripping over misplaced equipment can cause serious injuries if a person strikes a hard or shop object. Be a responsible gym user and keep your safety and that of others in mind. Make sure to properly store and put away equipment after use, and keep an eye out for objects that others have neglected.

Clean off equipment before and after use. Gym equipment can easily become covered in sweat and germs from other users. To prevent exposure to bacteria and disease from other users, be sure to properly clean off equipment before use. After you have finished with a machine, wipe it down for the benefit of the next user.

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Keeping Your Gym Members Safe with a Portable AED

Posted on May 3, 2018 by blogger

Many gyms and health clubs provide state-of-the-art training and equipment to help their members lead long, strong lives. It’s also important to make certain that these facilities have state-of-the-art safety equipment such as CPR supplies and a portable AED (automatic external defibrillator).
Without the proper safety equipment, the risk of health club members’ deaths greatly increases. In Massachusetts a woman died from sudden cardiac arrest and while an off-duty paramedic tried to revive her, he did not have the necessary equipment – namely a portable AED. Led by local legislators and the late woman’s mother, the state now requires that every fitness center own an AED and have a trained user on duty during all staffed business hours.
That is just one example of how a portable AED can combat such tragedies. Unfortunately, the cost of an automated external defibrillator (as low as $1,000) often times stops health clubs and gyms from providing these life-saving devices. With states now requiring portable AEDs, health clubs may be required to comply and provide the life-saving equipment even if it means negatively impacting the bottom line.
Once finances are in order, purchasing a portable AED can be easy if you keep in mind the following steps:
1.Ensure that the company you are entrusting with your health equipment needs is supported by the Better Business Bureau. Look into the awards they’ve received – especially safety awards – as well as feedback from their current customers. Are they easy and friendly to work with? Do you feel they will be around for the long haul? Can you trust them with the health and safety of your members?
2.Make sure that your portable defibrillators come with a warranty to protect against any malfunctions. While many units are vigorously tested to ensure they are performing properly, you want to rest easy knowing a backup is available if you need it.
3.Look into a Loaner Program which allows for customers to receive an identical defibrillator unit to replace a unit that needs service or repair. Verify that your AED supplier will provide a loaner unit if your unit ever needs to be serviced, repaired or replaced.
4.Verify that the AED comes complete with everything you need to get started, including the device itself as well as a carrying case, electrodes, a battery, operations manual, training DVD and AED check card. Don’t forget the aforementioned Warranty and Loaner Program.
5.Examine the various customer service offerings and see if they meet your needs. Do units come with a 30-Day Money Back Guarantee? What is the charge for shipping? Are there any additional products offered (either discounted or free-of-charge) that you can bundle with your order?
6.When an AED is available, proper training on how to use the device is a key component. The American Red Cross provides training in addition to other life-saving training such as CPR and first aid. According to the Red Cross, its -first aid, CPR and AED programs are designed to give you the confidence to respond in an emergency situation with skills that can save a life.-
Supporting the health and fitness of one’s local community goes well above supplying cardio equipment and free weights. Gym and health club executives need to proactively ensure their members are safe at all times.

How Can Gym Equipment Help Me Get Into Shape

Posted on May 1, 2018 by blogger

What do you need to do before starting to use gym equipment?

Before undertaking any new physical activity it is important that you get a full health check. Most gyms provide this free of charge to members, but if you are exercising elsewhere you may want to consult your doctor.

Good health checks consist of a PAR-Q (Physical Activity Readiness Questionnaire), where you will be asked questions about your and your family’s medical history. You will also be asked to have your blood pressure checked. This is just to make sure you can exercise safely and at what level.

If you are going to use any gym equipment make sure you know how to use it. Most pieces of cardiovascular equipment are self explanatory, however if you are going to use a treadmill make sure you know how to stop it before you get on!

Although I much prefer free weights, resistance machines are often a very useful tool for some people; again make sure you know how to use each machine before you start. Every make and model are different; if in doubt ask a qualified trainer or instructor.

I recommend consulting an experienced trainer before you start using any free weights. This may cost you some money and take a little time, but the results will be worth it!

Talk us through the main machines.

EXERCISE BIKE

Exercise bikes come in all sorts of shapes and sizes and are very easy to use (just get on and pedal).
As well as training the heart and lungs you will also use your legs.
Because there is no weight-bearing they are safe to use by almost anyone, even people recovering from injury or starting a training programme for the first time.
Make sure the saddle is at the right height for you to get the most out of this machine (consult your trainer).

TREADMILL

If it’s cold and wet outside you can use a treadmill, otherwise try sampling the great outdoors by going for a run in fresh air! Just like the exercise bike they also train your legs as well as your heart and lungs.
Learn how to walk properly on a treadmill; look forward and don’t hold on! I’ve lost count of the times I’ve seen people trotting along (usually at full incline) holding on and I ask myself the question: what exactly do you think that’s doing?
As I mentioned before make sure you know how to stop the treadmill before you get on it, there’s nothing worse than needing to stop and you don’t know how!

ROWER

Indoor rowers are my favourite machines, basically because they are the most functional. As well as your cardiovascular system they train pretty much every muscle in your body; arms, trunk and legs.
However most people row with poor technique, which puts too much strain through the lower back.
It is well worth consulting a good trainer to get some instruction on how to use rowing machines (ask if they have the Concept 2 Rowing Instructor’s Qualification), or consult the Concept 2 website for tips on technique and training.

ELLIPTICAL TRAINER (or Cross Trainer)

These are a cross between exercise bikes and treadmills, basically you cycle standing up (mimicking the action of a cross-county skier).
They place more of an emphasis on the arms as well as the legs and cardiovascular system.
Elliptical trainers are good for almost anyone and are relatively versatile, you just need an imagination to think up some exciting routines!
When using a cross trainer try to stand straight up; don’t lean too far forward or too far back, other than that they are simple to use.

Are machines better than free weights?

As mentioned above and in my previous article on basic gym work, I recommend using free weights rather than resistance machines; they are much more functional and versatile.

The down side with free weights is it is a lot easier to injure yourself (or even worse – someone else) if you don’t know what you are doing. The first rule of any training programme is start light and build up; don’t be pressured by anyone else into lifting a weight that is heavier than you think you can manage.

It’s funny but around 80% of injuries using free weights do not occur when the exerciser is in the middle of a set, rather when they are picking the weight up or putting it back down when they have finished. Always make sure you lift weights up and place them down with good technique, that is; keep a tight back and bend at the knees!

What about warming up?

When starting any session it is vital that you warm up thoroughly before you start. Begin by doing some light cardio work to increase the heart rate and body temperature. After about 5 minutes of that begin some mobility movements (such as arm circles or trunk twists) and then progress into a stretching routine.

Modern research suggests that it is wise to do a dynamic stretching routine prior to exercising rather than traditional static stretching (which should be done after exercise) as this leads into improved performance.

If you are lifting weights then do some light reps before doing anything full on!

Do you need to warm down?

After training it is wise to cool down to minimise DOMS (Delayed Onset Muscle Soreness), which is the stiffness and soreness you feel for a couple of days after your session. When you exercise chemical reactions occur in your muscle cells (this is how we move) and the more intense the exercise the more intense the chemical reactions! These reactions produce waste products and it is thought these account for much of the DOMS effect!

In order to minimise this do about 5 more minutes of light cardiovascular work followed by a good stretching routine. If you have time go for a sauna or Jacuzzi and contract this with a cold bath or shower. This contrast (hot and cold) makes your blood vessels relax and then contract causing a flushing effect to get rid of the waste products. If you do feel stiff the next day, try to move as much as possible, you probably won’t feel like it but it will help!

How long should I work-out for?

There is no set time that you should work for; it completely depends on your lifestyle and training goals, but the American College of Sports Medicine (ACSM) recommend exercising for 20 minutes three times a week for general health. My sessions normally last between 45 minutes to an hour depending on what I am doing.

Is it worth buying home gym equipment?

With the large amount of gyms nowadays and with membership prices falling all the time there is no real need to buy your own equipment; however if you don’t want to go to a commercial gym then I would recommend buying (or even cheaper… making) equipment that is as versatile as possible.

What is the point of buying a chest press machine, when all you can do with it is chest press? You could fill a bag with sand and do sandbag bench press and about a thousand other exercises!

There are also many, many exercises you can do with little more than your own bodyweight. All you need is some imagination.