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
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.
Home Workout Setups – Points To Remember When Setting Up Your Home Gym
If you are thinking of setting up a home gym, you should consider several important points before you get started. Everyone has great intentions when they decide to set up a home gym, but those intentions often fall by the wayside. A home gym is only a great idea, but only if you plan to use it, otherwise it will be the most expensive place you have to hang clothing from.
Commercial Gym v. Home Gym
You will save plenty of money on expensive gym memberships by choosing to have a home gym but you need to keep a few things in mind. There is a certain amount of peer pressure involved when you go to a commercial gym. You would be more inclined to get a good work out a commercial gym with all the other members around you working out.
Spending a lot of money on equipment is a requirement to set up your home gym, but you can consider it an investment in your health. Over time, you are basically paying off the cost of that equipment by using it. Gym memberships can cost thousands annually, and it is not always convenient to get to the gym. Having a home gym means you can use that equipment any time that suits you the best, whether it is the first thing you do when you get up out of bed or the last thing you do in the evening.
Buying Equipment
When you go shopping for equipment for your gym, comparison shop to ensure you are getting the best deal. One of the best times to purchase gym equipment is right after Christmas time when all of the equipment tends to go on sale. Make sure you try the equipment out to see exactly how it works. Whether you are purchasing a treadmill, stationary bike or elliptical machine, it should be something you enjoy using. You will need to purchase cardio equipment as well as some type of weight training equipment. Some people prefer free weights while others like an all in one piece of equipment that uses large rubber bands. Check to see if the equipment you are purchasing has a warranty or a money back guarantee in case it turns out to be something you really do not like.
Choosing a space
The area that you set your home gym up in should be well ventilated and bright because working out in a dark, stuffy area is not that enjoyable. Consider if you would like to listen to music while you work out or watch television and install the appropriate equipment. The space you choose should not be in an area where children will play on it and injure themselves. It is also a really great idea to have a whiteboard on the wall where you can schedule in your work out times. Keeping track of how many workouts you have completed and when, as well as your results can be a great motivator for you to continue with your workouts.
How To Get Fit Without A Gym
For many individuals who want to get fit, going to a gym isn’t a choice. This may either be because of the distance and time it would take to travel their, the expense of a monthly gym membership, or possibly some other sort of reason. In this article, I’ll be recommending some way in which you will get fit for free, or either for a very small financial outlay.
Perhaps the best methods to get fit, and which costs no money at all, is to run. Obviously, you will have to make sure you possess adequate footwear, and suitable pants and a top, but it costs absolutely nothing to run in itself. Almost all people wish to jog at one pace when looking to get fit, but I suggest you continue with the HIT technique of running. HIT stands for High Interval Training, and basically states that exercises needs to be performed at two different speeds. The primary speed is a normal jog, which is relaxed, and which doesn’t tax your body very much. This is to be performed for a set period of time, 1 minute for example. The next speed is a fast as you can possibly go sprint. This is again to be performed for a set period of time, but less time than was taken to complete the relaxed speed exercise, thirty seconds for instance. The idea behind HIT is you alternate between the two speeds and their times, for a set period of time, 10 minutes for instance. Carrying out a minute of a relaxed jog, then a 30 second sprint, then the 1 minute jog etc, on and on until the ten minutes are up. This works your body harder than jogging for ten minutes at a consistent speed, and discovered in recent university research, your body still feels the effects and keeps on working out even after you’ve finished performing the exercise, maximising your training session further.
Other exercises to complete using this method and which also require no gym or money are cycling, swimming, performing sits ups, squats, burpees, star jumps and press ups. Team sports also come highly recommended, as there often more pleasurable than exercising by yourself, however they may require more organisation.
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What Is The Best Gym Equipments That Will Help You Build Muscle
There are many people who enjoy going to the gym to get their workout every week. However, more and more people are finding that they just do not have the time anymore. That is why more people are trying to find the best gym equipments to build muscle that they can use to set up a home gym.
When you are beginner or have been away from exercise for a while then you should wait on getting a home gym until you become more knowledgeable about the different types of gym equipment that is available.
Join a local gym to start your workout while you take the time to find someone that you can talk to about what you want to buy and what you do not want to buy. This is important to know before you buy anything.
When you are involved in weight training the one of the first thing that you will want to buy is a set of weights. You can get free weights cheap. A basic set of weights will consist of some small weights, 10 pounds (4.5 kg) and 20 pounds (9 kg) of hand held dumbbells. Plus a bar that has larger, exchangeable weights.
There will be a point that you will want to get a weight machine which will offer you the ability to work out a specific muscle group. The muscle groups I am talking about are the biceps, quadriceps and deltoids.
Another advantage of the machines is that they are safer than using free weights. Also when you want to work the muscle groups like the calves and hamstrings, this will be harder to do with free weights.
Then there are the stair steppers which are popular for people who are trying to find great gym equipments to build muscle. These are great for a cardiovascular workout with low joint impact while allowing you to build thighs and calves. Another popular piece of equipment that is popular for home gyms are the treadmills.
When you are trying to find any type of gym equipments to build muscle, you definitely want to educate yourself on them. This is very important if you are going to get the maximum effect from your home gym.
You will not regret taking the time you did if you want to build muscles effectively. So do not jump into your own home gym until you know what will work best to help you build muscles.