Here is the list of nine user-friendly gym machines for women that are intimidated by barbells, bumper plates, and squat racks by Robin Cortez, director of team training for Chuze Fitness, which has clubs in California, Colorado and Arizona:
Smith machine — used for shoulder presses, deadlifts, and squats.
Water rower — provides a total body workout.
Glute machine — helps to target your glutes.
Hack squat — used to tone the lower body.
Total gym core trainer — helps to strengthen the abdomen, back, hips, and shoulders.
Treadmill —provides the greatest way to lean out.
Stationary bike — a great machine to burn calories and firm up.
Pull-up assist — helps to master pull-ups step by step.
FreeMotion dual cable cross — used to do the resistance exercises.
The latest research from the University at Buffalo in New York finds that drinking soda after exercise can cause dehydration and affect the kidney function.
study, 12 healthy and physically fit adults whose average age was 24 years were
recruited by the scientists. The participants completed 30 minutes on the
treadmill. After the exercise, they were completing tasks that mimicked the
physical work on an agriculture site.
After physical activity of this kind, all of them relaxed for 15 minutes and received either high-fructose caffeinated soft drink or water. The researchers measured heart rate, body temperature, body weight, and pressure before, immediately after, and hours after the session of physical activity.
Analysis of the received data showed that participants who drank soft drinks were mildly dehydrated and had higher levels of vasopressin, a hormone that increases the blood pressure.
High-intensity interval training, or HIIT, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until one is too exhausted to continue.
This technique doesn’t require any special fitness skills. At the same time, it may help you to spend less time in a gym but faster achieve your fitness goals. And here are other 10 reasons to try HIIT workout:
It burns more calories in general.
It burns more fat in less time.
It continues to burn calories even after the activity itself.
It strengthens your heart.
It helps to maintain your normal blood sugar level.
Ever wondered how those crazy people can exercise in the early morning? Well, you can become one of them. Anna Magee, a health writer and editor of Healthista, shares her tips on how to make your early morning workouts easier:
Tell yourself that your workout will take only 10 minutes.
Ask yourself what kind of day you’re going to have.
Find out the best moves for you and do them.
Find out what are scientifically proven effects of exercise.
We all know how to burn calories by working out. But what about burning calories after you’ve finished exercising? You can boost post-exercise afterburn using just one of these seven weight-loss strategies, approved by health experts:
Prioritize bigger compound exercises like chest presses over isolation moves like biceps curls.
Lift heavy weights as it spikes your afterburn.
Do not skip high-intensity interval training. HIIT workouts offer an effective method to keep your body burning calories after you have cooled down.
Take a metabolic resistant training. It challenges your muscle and anaerobic system.
Monitor your heart rate during the workout.
Increase the intensity and efficiency of a strength-training routine by performing two exercises back-to-back.
Use heavier weights during the final two or three repetitions of the exercise.