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4 Tips To Stay Safe at Your Gym

Covid-19 had a significant impact on not only our lifestyle but also on mental health. With most of the people staying indoors and avoiding gym and fitness centres, the level of obesity, as well as stress, is at an all-time high. To get back to a healthy normal life, it’s necessary to spring back to fitness activities and physical training. You can either have some fitness equipment at home or can choose to rejoin the gym.

The gym centres are trying their best to keep the covid spread in check. With health monitoring and constant sanitising, they are doing their part to reduce contamination. But it’s still a daring decision to join the crowd during the workout sessions. The feebly ventilated enclosed spaces with heavily breathing people may pose a threat to your health. Having some home workout equipment helps one avoid this danger and you can easily stay fit within your home.

Before you decide on hitting the gym, check out some essential elements that ensure your safety.

1. Check The Sanitization Practise

A good fitness centre will care for the members and will take all the possible precautions and measures to keep the contamination under control. Frequent cleaning and sanitising, temperature check during the entry, compulsory usage of hand sanitizers, providing sanitising wipes are some of the steps that should be followed under decent healthcare practice. Equipment like an Indoor cycling bike must be wiped with sanitising liquid after each use. A gym needs to take all the precautionary steps for a smooth operation of the services.

2. Adequate Ventilation

With the new age requirements, it’s necessary that the gym centre revamps its functioning with a few amendments. The ventilation should be escalated and revised to combat the spread of coronavirus. It can be done by adopting the following methods:

Use of Exhaust fans

Keeping the doors, windows and other ventilators wide open during the gym operation.

Dividing the gym batches into a fewer number of trainees and trainers

The use of air purification devices that helps in constant air circulation.

3. Small Class Size

To ensure appropriate social distancing, a gym needs to sub-divide the groups into smaller batches with differentiated timings. This can help in bringing down the congestion and maintain a safe distance. It is necessary to enquire about the gym's current capacity and then take the decision to rejoin. If you are not convinced with this, ordering home gym equipment online can be the best take!

4. Vaccination Policy

With the majority of the masses having undergone the requisite vaccination dose, the gym should make it mandatory to produce the certification and immunisation records before entry. If you know that people around you are safe, you will feel safe too. Although it is to be noted here that vaccination doesn’t mean that one can go without masks or hand sanitisation. Our precaution is in our hands, and we need to follow it to the optimum level to ensure health safety.

Can Home Workout Be an Option For the Ones Who Want to Stay Indoors?

You can check all the covid safety protocols at your gym centre, but if you are still unconvinced, you can step back and get started with your own fitness equipment at home. Ordering these online and having a trainer can absorb your concerns, and you can go guilt-free. You can have virtual training classes and try practising the workout in your home gym.

For a humble start, you can have some basic equipment like rowers, treadmills, elliptical, stationary bikes, dumbbells, hip exercise bands, power towers, jump rope, gliding disc, foam roller and whatever your trainer suggests to you. The equipment is readily available and costs you a fraction of your gym membership!

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14 Workouts For A Faster Lower Body Toning!

An unhealthy lifestyle has been proven to be the cause of many diseases and health complications. Hitting the gym or practicing at your home gym is thus increasing rapidly. That's why the search for the best home gym equipment is at an all-time high.

To keep your legs in good shape, lower body exercises are necessary. You will need a couple of things and the best dumbbells for home are one of them.

Here are the steps for doing a one-mile lower body quick circuit workout.

Step 1: Alternating Heel Digs

Bring each leg out at a time and flex the toe and put it right back. Move your elbows inversely with your legs and take them back when you are at it.

Step 2: Side-To-Side Tap

Bend your upper body a little forward, resting your hips in a sitting position and then start stretching your legs one by one and tap on either side. Double it up by doing two side taps on each side simultaneously and then going back to the other side at once!

Step 3: Hip Circle And Balance

Resting your hips and holding it in position with both hands rotate your legs in a circle standing tight with the other leg. Start walking as soon as you’re done with one leg and then start the same with the other leg and start walking the same way after you’re done with it.

Step 4: Toe Tap And Squat Down

It is a lot like alternating heel digs except it uses the toes that move sideways and never lose the central position of the body. Also, move your elbows backwards pairing with each tap. Try to balance the leg by not tapping on the floor and swinging the leg by.

Staring right away without any follow-through, keeping hip-width apart, start with a little squat, not a full-one though. Try to reach tall with your arms and then come down to the squat position. Repeat the same with the other leg and then squat down similarly. For a more advanced workout, you can choose a full-body resistance band workout.

Step 5: Side Taps With Weights

Pick up the best dumbbells for home, start with side taps with your legs while holding the dumbbell first to your hips and then moving towards your thighs. You will then advance on to two taps on each side.

Step 6: Hip Extension

Hold the weights by your sides and keep your shoulders and hips square to your body, then bring each leg at a time in and out sideways like swinging.

Step 7: Walking Forward And Backward With Weight

Keep the dumbbells close to your core and walk forward nice and slowly. Move it up to your shoulders and move backwards.

Step 8: Semi-Squat

Start with a semi-squat, parting each leg slightly to the side and then squatting all the time holding the weights to your sides. Hold the last position and start rapid squatting.

Step 9: Hamstring Curl

Spread your legs a little to the sides and start bending your knees to the back curling your heel in contracting your hamstrings. All the time hold the weights by your hips.

Step 10: Baby Pulsing Alternative Lunge

Take each leg at a time, lunge backwards, rest it on your toe and try to go down on your knee as much as you can bring and repeat it 3 times in quick succession. Advancing on it, you can tap back and repeat on both sides.

Step 11: Step Kick

Stand straight on your position with the weight kick each leg crossways.

Step 12: Side Lunge Combo

Start with a normal side lunge, bringing your arm down while lunging. Bring the leg up to waist length and then lunge again.

Step 13: One Side Squat

Put one foot slightly out sideways and start one leg squatting, then move the feet back, resting on the toe, or may even keep the leg up in the air balancing one leg and squat again a few times. Work on the balance and control of your body. All the time hold the weights steady on your thighs.

Step 14: Cool Down

Do a little side stretch of the thighs, or you can also try a full-body band workout to improve your skills further.

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Top 4 Dumbbell Sets For A Perfect Home Workout

When it comes to home gym equipment, most people consider buying different equipment for different use. However, some people are only interested in having a home workout dumbbell set, which is not only considered as a modern choice but also an important aspect for an overall healthy persona. If you are planning to have a personal home gym then you should definitely choose to keep it economical and efficient.

A smart pair of dumbbells will inspire people to get a full-body workout. However, before buying the best dumbbell set for a home gym, it is important to have careful thoughts on the safety factors such as slip prevention, grip, etc, and also on the gym design that includes sufficient space, ventilation, well-designed interiors, and best mats for home gym.

For those who are willing to start their fitness journey with a dumbbells workout, some of the best dumbbells sets are mentioned below:

1. KAKSS Exclusive Adjustable Dumbbells Set

The KAKSS adjustable dumbbell set is one of the best dumbbell sets that provide a dual-use function to all gym enthusiasts who wish to go through a range of exercises and switch within seconds to another with a simple chromed steel dumbbell connector.

The dumbbell rod detaches itself to provide multiple extensions and also gets converted into a barbell arrangement. This equipment is perfect for an intensive workout as it provides 20-50 kg of weight to the user. It is an ideal tool for people who demand more functionality from a single piece of equipment.

2. BullrocK T-Rex Adjustable Dumbbells Set

Another best dumbbell set for a home gym search leads to the Bullrock T-Rex Adjustable Dumbbell set. These dumbbells are very much in demand as they are the only dumbbells that are built with machined steel and do not contain any plastic or cast-iron parts. This gives you the feel as if you are holding a hammer that is simply made indestructible.

The rod thickness and knurl here make these dumbbells suitable to hold for your heavy bicep curls and for any other exercises you wish to do. It also provides a strong grip which reduces the risk of any sort of injury.

3. Cockatoo Professional Home Gym Dumbbells Set

The Cockatoo Professional dumbbell set is an interesting option for people who are looking for the best free weights in the home gym category. It will totally stand out to your expectations because it’s nothing as compared to the cheaper options available nearby. Considering its build quality, this dumbbell equipment would prove to be your one-time purchase.

With this set, you get a heavy dumbbell rod which provides a strong grip and also allows for the easy fit of 2 plates maximum on each side. With additional stability of metal locks, an individual will never feel any risk and could follow a safer exercise routine.

The dumbbells also come with an iron ring placed in the middle of their Tri-grip weight plates. These types of weight plates are suitable for most home gyms for the fact that they provide a safe and strong grip to hold and change the plates. The plates come in 1.25 and 5 kg weights.

4. Kobo Home Gym Grippy HEX Rubber Dumbbell set

These sets are sold in single pairs and with special weight configuration dumbbells, that are available in a range of 1kg to 30 kg pairs for a higher limit. A typical cast iron dumbbell set and a chrome-plated handle are carved and completely knurled to provide enough safety and grip to the user. This specific feature is available only in premium dumbbells.

This set is perfect for a complete workout as it really trains the muscles and helps build strength and stamina. They provide both normal and complex workouts and can be used both by a beginner and a professional.

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All You Should Know about Light and Heavy Resistance Bands

A Resistance band is a multipurpose workout tool that helps an individual during fitness training sessions, mainly in bodybuilding and weight reduction. It is not only adaptable but is also affordable at the same time. Resistance bands are easy to operate and portable too. It is a good start for people who are not used to heavy gym machines and other equipment. A Resistance band also acts as a better alternative than working with dumbbells or weight lifting. People who prefer home workouts find resistance bands, a piece of considerable equipment to have in their homes. Those who are keen to have a home gym machine should also add a resistance band to their list of things. Resistance bands are basically elastic bands made of latex or synthetic rubber. They help the body in building inner strength and also helps to tone muscles by burning excessive fat. These bands are made in a way to offer resistance so that during the workout session, the main muscles and joints are targeted. You can work with a resistance band as per your choice. They are cheaper in rate as compared to other gym equipment and easy to carry.

These days, a variety of resistance bands are available in the market. Therefore, before buying one for yourself, you should have knowledge about the types of bands and their impact during exercises and workouts.

Significance of Colour of a resistance bands

Resistance bands come in different colours and these colours denote varying resistance levels. The colours are yellow, red, green, blue, black, silver, and gold. These colours are meant to be distinguished from their different levels of complexity.

Level of Resistance Bands

The main levels of resistance bands include light, medium, heavy and extra heavy.

a) Light Resistance Bands

These bands are helpful in lightweight exercise that mainly involves stretching of muscles and movement in joints. Usually, people who are recovering from an injury or people belonging to the old age group prefer these light resistance bands and they are very flexible and have a low impact on the body. These bands are used mostly by beginners. They target the shin and shoulder muscles and weigh almost 10 pounds. Light resistance bands come in yellow and red colours.

b) Medium Resistance Bands

These bands provide a medium-level resistance and are not as flexible as light resistance bands. They provide more tension and are advisable to be used after having a complete experience with light resistance bands. Medium resistance bands are widely used by a majority of people because they provide optimum resistance which is fit to be practiced in everyday workout sessions. They come in green colour. Medium resistance bands are ideal for bicep and tricep muscle extension.

c) Heavy Resistance Bands

Heavy Resistance bands as the name suggests are very strong. They are difficult to pull and are very tight when stretched. These bands are meant for an intermediate gym goer or for someone very strong. During the workout, these bands trigger most of the muscles and ensure a full body resistance band workout. Sometimes a heavy resistance band is also used by two persons during a workout. The two men pull the band in opposite directions during core strengthening exercises. A heavy Resistance band comes in blue and black colour. It is helpful during leg, chest and back workouts.

d) Extra Heavy Resistance Bands

If you do not have very strong muscles or if you are just new to resistance bands, then you should never practice with an extra Heavy Resistance band. These bands are the heaviest of all the resistance bands and are also very stiff. They require a lot of strength, and to pull them is not an easy task. People who are pro in workout and those who have very strong muscles practice with these bands at an advanced level. Just working with an extra heavy band is not the only thing but working in the right way ensures a safe and rigid workout. Extra Heavy band comes in gold and silver colour. It targets the upper and lower body.

Now that you know all about the different levels of resistance bands, you can easily buy the one that suits you the most.

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Make your Home GYM Perfect with Rubber Flooring

Physical fitness is gaining popularity among urban folks. From the working professionals to the housewives, everybody is now concerned about health. This pandemic has made people more diligent towards it. What was earlier a metropolitan culture has now spread to small towns. More people are now entering this business. Now one can easily choose from a range of experts.

This fitness regime has made people look in their houses and create new spaces. Home-made gyms and workout places are gaining popularity. Since most of the people are either too busy or cannot make it to the gym, home gyms are coming up. There is a wide variety of gym equipment and services available. One can buy equipment from online stores which are delivered to the doorstep. The presence of online consultation and coaching sessions make them no less than a professional gym. Do you know what essential element your gym is missing?

You have arranged the equipment, booked a coach and forgot about the flooring. Gym flooring is as important as other essentials. If you have a gym at your home or planning to make one then rubber flooring is the best gym flooring for you. We tell you how and why:

Easy to afford

The rubber flooring for your gym is the best and most affordable flooring. This is easily available on vendors and costs as per the carpet area. While another shock-resistant flooring can cost thousands of rupees, the rubber flooring costs half of the amount. Thus for the individuals who are not willing to spend much on a home gym, rubber flooring can prove to be a blessing.

Durability

The durability of the rubber flooring is the most common doubt of every first. While your home gym can have large workout machines for home there is always a possibility that the floor can get wear and tear. In the case of rubber flooring, it provides protection to your floor and also acts as a shock resistance which helps your body while doing heavy exercises. Thus the rubber floating is much more durable in comparison to other flooring and also cost-effective.

Health benefits

The rubber flooring is also healthy as it helps for your knee joints And cartilage. Also, this rubber flowing can act as a natural mat while doing sessions such as Zumba, yoga, CrossFit exercises and, cooling down stretching. According to a report published in a leading Health Journal, it has been noticed that the maximum causes of injury while exercising are unsafe landing or hard area landing. Therefore this rubber flooring acts as a shock absorbent which helps your muscles to regain and prevents muscular injuries.

No extra help required

Many people think that it is difficult to set up the flooring on themselves. However, this is a wrong notion as the rubber flooring comes in interlocking which can be spread by the individual itself; thus it does not require any extra effort or services. This saves a lot of time and also helps in reducing any extra costs incurred by the user.

Better furnishing

While setting up your home gym one should also not forget about the aesthetics involved with it. The rubber flooring provides a classy touch to your gym and also makes it look professional. The rubber flooring not only prevents the original floor usually made from tiles or marble but also provides the furnishing or the gym setup which helps you to change as per your convenience in near future. The other type of furnishing available in the market is not reusable in nature and once setup is being fixed. This ability of the rubber flooring makes it ready to move; therefore you can change your gym setup anytime as per your availability and needs in near future.