maxumfitnessfreak - Tumblr blog

[maxumfitnessfreak]

The Wonders of a Smith Machine: Advantages and Exercise Types

A Smith Machine is a versatile piece of gym equipment that maximizes your strength training routine. Invented in the mid-1950s by Jack Lalanne, the "Godfather of Fitness," it has since become a staple in gyms worldwide due to its many advantages and diverse range of exercises it can facilitate.

What is the science behind Smith Machine?

The Smith Machine is an apparatus designed for weight training. Its science lies in its constrained vertical pathway, providing stability and safety during workouts. The barbell is held within steel rails, permitting vertical or near-vertical movements. This eliminates the need for a spotter by incorporating safety catches, allowing the lifter to lock the barbell in place at any point. Biomechanically, the Smith Machine's fixed pathway influences the body's natural movement pattern, often involving fewer stabilizer muscles compared to free weight training. Despite some critique, it's a useful tool for novice weightlifters and for targeting specific muscles in isolation exercises.

The Advantages of a Smith Machine

A Smith Machine offers multiple benefits for both beginners and seasoned gym-goers.

Safety and Stability

The Smith Machine is designed with built-in safety mechanisms. The barbell is secured within steel rails, allowing only vertical or near-vertical movements. This ensures stability and helps reduce the risk of injury, especially for beginners or those lifting heavy weights alone.

Versatility

Smith Machines are incredibly versatile. They can be used for a wide range of exercises targeting different muscle groups, such as legs, chest, back, and shoulders.

Progress Tracking

Tracking your progress is straightforward with a Smith Machine. The fixed path of the barbell enables you to focus on your form and accurately monitor your strength gains over time.

Types of Exercises on a Smith Machine

Here are some of the popular exercises you can do on a Smith Machine:

Squats

Squats on a Smith Machine can help to strengthen the quads, glutes, hamstrings, and lower back. With the barbell's guided movement, you can concentrate on your form and depth, making it a great alternative to free-weight squats.

Bench Press

The Smith Machine bench press is an excellent exercise for targeting the pectoral muscles. The guided barbell provides stability, allowing you to focus on your push motion and muscle engagement.

Overhead Press

Targeting your shoulders and upper body, the Smith Machine overhead press provides a stable platform for this compound exercise.

Lunges

Lunges on a Smith Machine can effectively work your lower body muscles. The stability of the machine ensures you maintain proper form and focus on your leg muscles.

Bent-over Rows

Smith Machine bent-over rows are excellent for strengthening your back. The stability offered by the machine allows you to concentrate on the pull motion and engage your latissimus dorsi and rhomboids effectively.

Whether you're a novice just starting your fitness journey or a seasoned lifter, the Smith Machine offers immense benefits and accommodates a broad range of exercises. It provides safety, versatility, and a means of tracking your progress, making it a valuable asset in your strength training regimen. So, next time you're in the gym, don't shy away from the Smith Machine. Take advantage of its unique features to maximize your workout and see your strength gains soar.

[maxumfitnessfreak]

4 Best Ways to Stay Fit during summer

Fitness increases your chances of living a long healthy life, improves your physical appearance, and makes you look your best in your summer clothes. The summer heat should not deter you from your fitness goal but should inspire you to keep going. That said, here are insights on how to stay fit during summer.

The Swimming Pool

This is a non-impact and excellent way to stay on your fitness course during summer. Swimming gives you a good full-body workout, lowers your body temperature, and helps prevent injury by increasing muscle flexibility. Swim for at least an hour a day, especially in the hot afternoon hours. If you do not know how to swim, take lessons or buy a shallow pool and practice swimming from there.

Eat a Balanced Diet

You already know a huge percentage of your fitness goal depends on what you eat. The amount and type of foods that you eat affect your muscle tone. Eat a well-balanced diet with supplements as necessary. Since summer has plenty of opportunities to party, ensure to eat the right portion sizes. Also, indulge in junk food and treats moderately.

Stay Hydrated

Summer is the hottest season of the year. Staying hydrated counts as an important part of your fitness journey. Dehydration causes muscle cramps, a common complaint during summer among people who work out. Ensure to have a sufficient amount of water and sip it throughout the day.

Maintain a Regular Training Program

Regular training not only contributes to faster development but also builds muscle tone and muscle strength. During summer, most people want to stay comfortable and cool in their homes. However, doing so will only ruin what you have already worked on. If the heat is too much, find exercises you can do at home.

Every health enthusiast knows the importance of maintaining their health at all times. Staying healthy prevents diabetes, high blood pressure, and obesity. For fitness equipment Vaughan, Contact Maxumfitness.

[maxumfitnessfreak]

Top Recommended Industry Standard Gym Flooring Tiles

Gym flooring plays a crucial role in the overall functionality, safety, and aesthetics of a fitness facility. The ideal gym flooring should be durable, provide adequate cushioning and support, be slip-resistant, and easy to maintain. In this article, we will discuss the top five industry standard gym flooring tiles that meet these requirements, providing you with the essential information needed to make an informed decision for your gym or fitness center.

1. Rubber Gym Flooring Tiles

Rubber is the most popular and widely used material for gym flooring tiles due to its incredible durability, resilience, and shock absorption properties. Rubber gym flooring tiles are typically made from recycled rubber or virgin rubber, both of which offer excellent performance.

Rubber tiles are available in various thicknesses, usually ranging from 1/4-inch to 1-inch. Thicker tiles provide better protection for your subfloor and equipment, while thinner tiles work well for areas with less impact, such as yoga or stretching zones. Rubber flooring is also available in various colors and textures, allowing you to customize the look of your gym space.

2. Foam Gym Flooring Tiles

Foam gym flooring tiles are a lightweight, cost-effective option ideal for home gyms or low-impact workout areas. Made from high-density EVA foam, these tiles provide cushioning and support while being easy to install and maintain. Foam gym flooring tiles are available in various thicknesses and interlocking designs, allowing you to create a seamless workout surface.

While foam tiles are not as durable as rubber tiles, they are a suitable option for spaces where heavy weights and equipment will not be used. Foam tiles also offer excellent noise reduction, making them a popular choice for multi-story gyms or residential workout areas.

3. Vinyl Gym Flooring Tiles

Vinyl gym flooring tiles are another popular choice, providing a versatile and low-maintenance solution for various gym spaces. Made from PVC, vinyl tiles are water-resistant, easy to clean, and offer excellent slip resistance. These tiles are also available in a variety of designs and colors, allowing you to create a visually appealing gym environment.

Vinyl gym flooring tiles are suitable for areas that require a smooth, seamless surface, such as group exercise studios or dance classes. However, they may not be the best option for heavy weightlifting areas or high-impact workouts, as they lack the shock absorption properties of rubber or foam tiles.

4. Turf Gym Flooring Tiles

Artificial turf gym flooring tiles are an excellent option for functional training areas, sled pushes, or agility workouts. Turf tiles offer a natural grass-like feel and appearance, making them a popular choice for indoor sports facilities, CrossFit boxes, and functional training studios. These tiles typically feature a high-quality synthetic grass layer bonded to a shock-absorbing rubber base, providing a durable and slip-resistant surface.

Turf tiles are easy to install and maintain, requiring only regular vacuuming and occasional deep cleaning with a turf-specific cleaning solution.

Choosing the right gym flooring tiles is essential for providing a safe, comfortable, and attractive workout environment. Consider factors such as durability, cushioning, slip resistance, and maintenance when selecting the best flooring option for your

[maxumfitnessfreak]

Exercises to Relieve Back and Neck Pain from Herniated Discs

Slipped disc, bulging disc, or herniated disc is a painful experience; it is most common in middle-aged adults and is caused by excessive pressure on the spine.  The spine consists of bony vertebrae separated using jelly discs that keep the spine in place. A herniated disc occurs due to rapture that makes the disc leak and irritates the surrounding nerves. It is often caused by bending, pulling, twisting, and heavy lifting. Here are exercises you can use to relieve the symptoms.

Exercises for the Neck

Neck Extension

This should be done lying on your back, on a bed or table. Ensure that the edge of the bed is in line with the bottom of the neck. Lower the head backward such that it hangs off the bed. Hold there for a minute and take another minute to rest. Repeat ten times.

Neck Retraction

This is among the easiest herniated disk exercises. Lie flat on a table or bed with hands straight against the sides. Tuck the chin towards the chest and hold this position for ten seconds. Repeat fifteen times.

Exercises for the Back

Yoga Cobra

Lie in a prone position with hands under the shoulders. Spread out the legs until the elbows are straight or press until the lower back cannot go any further. Hold in the position for two seconds and repeat eight times. Repeat the session after two hours.

Standing Extension

Stand straight with hands on hips and fingers facing down. Push the hands to arch the back. Avoid using the lower back during arching. Hold for two seconds and repeat eight times. Repeat the session after two hours. Smith machine can also be a good one to start with

While these exercises are helpful, they only work for mild cases. In some instances, you might require medical help to manage the pain. A chiropractor will examine and create a treatment plan depending on the level of damage.

[maxumfitnessfreak]

Guide to Managing Lower Back Pain

Lower back pain is common in adults and older people. It is cumbersome and uncomfortable and can significantly affect the quality of your life. It is caused by factors such as age, accidents, poor lifting, and lack of physical activity. If you are experiencing back pain, here are some tips on how you can feel better.

Exercises

Core-based exercises can help alleviate back pain and speed up recovery. There are various types of exercises that target the areas causing back pain. You can start with simple stretches and advance to more complex exercises as your body allows. However, ensure to check with the doctor before starting any exercises.

Heat or Ice

The good old remedy can significantly improve the symptoms of lower back pain. Start by applying ice packs as the cold helps in constricting blood vessels which reduces inflammation and swelling and also has a numbing effect. Always use an ice pack after exercises or stretching for 20 minutes.

After 20 minutes, apply heat to improve muscle movement and increase the flexibility of the soft tissues. The warmth also stimulates blood circulation, which promotes faster healing. Apply heat intermittently a few times a day for a few hours in each session.

Physical Therapy

This massage type targets the muscles around the spine to stretch and strengthen them. A chiropractor will perform these massages along the spine area to release muscle tension. You can consult with your primary care doctor first to establish the cause of the back pain, and they can later refer you to a chiropractor if need be. Power rack can also be a good one to start with.

The above tips help relieve back pain. While the results may not be instant, they are gradual, and you should start to feel better after a few sessions. Start with gentle exercises and move to a more intense one as your body builds strength and resilience.

[maxumfitnessfreak]

Guide to Managing Lower Back Pain

Lower back pain is common in adults and older people. It is cumbersome and uncomfortable and can significantly affect the quality of your life. It is caused by factors such as age, accidents, poor lifting, and lack of physical activity. If you are experiencing back pain, here are some tips on how you can feel better.

Exercises

Core-based exercises can help alleviate back pain and speed up recovery. There are various types of exercises that target the areas causing back pain. You can start with simple stretches and advance to more complex exercises as your body allows. However, ensure to check with the doctor before starting any exercises.

Heat or Ice

The good old remedy can significantly improve the symptoms of lower back pain. Start by applying ice packs as the cold helps in constricting blood vessels which reduces inflammation and swelling and also has a numbing effect. Always use an ice pack after exercises or stretching for 20 minutes.

After 20 minutes, apply heat to improve muscle movement and increase the flexibility of the soft tissues. The warmth also stimulates blood circulation, which promotes faster healing. Apply heat intermittently a few times a day for a few hours in each session.

Physical Therapy

This massage type targets the muscles around the spine to stretch and strengthen them. A chiropractor will perform these massages along the spine area to release muscle tension. You can consult with your primary care doctor first to establish the cause of the back pain, and they can later refer you to a chiropractor if need be.

The above tips help relieve back pain. While the results may not be instant, they are gradual, and you should start to feel better after a few sessions. Start with gentle exercises and move to a more intense one as your body builds strength and resilience.

For squat rack in toronto, Contact Maxumfitness.

[maxumfitnessfreak]

How to Stay Fit during summer

Fitness increases your chances of living a long healthy life, improves your physical appearance, and makes you look your best in your summer clothes. The summer heat should not deter you from your fitness goal but should inspire you to keep going. That said, here are insights on how to stay fit during summer.

The Swimming Pool

This is a non-impact and excellent way to stay on your fitness course during summer. Swimming gives you a good full-body workout, lowers your body temperature, and helps prevent injury by increasing muscle flexibility. Swim for at least an hour a day, especially in the hot afternoon hours. If you do not know how to swim, take lessons or buy a shallow pool and practice swimming from there.

Eat a Balanced Diet

You already know a huge percentage of your fitness goal depends on what you eat. The amount and type of foods that you eat affect your muscle tone. Eat a well-balanced diet with supplements as necessary. Since summer has plenty of opportunities to party, ensure to eat the right portion sizes. Also, indulge in junk food and treats moderately.

Stay Hydrated

Summer is the hottest season of the year. Staying hydrated counts as an important part of your fitness journey. Dehydration causes muscle cramps, a common complaint during summer among people who work out. Ensure to have a sufficient amount of water and sip it throughout the day.

Maintain a Regular Training Program

Regular training not only contributes to faster development but also builds muscle tone and muscle strength. During summer, most people want to stay comfortable and cool in their homes. However, doing so will only ruin what you have already worked on. If the heat is too much, find exercises you can do at home.

Every health enthusiast knows the importance of maintaining their health at all times. Staying healthy prevents diabetes, high blood pressure, and obesity.

Contact Maxumfitness for lat pulldown machine and any other fitness equipments in Canada,

[maxumfitnessfreak]

How to Stay Fit During Winter

Fitness seems and feels easier during all other seasons of the year except winter. The other seasons have good weather that motivates you to go outside and be active. If the last thing you want to do during winter is to wear your sneakers and head out for a run, we have other tips and tricks to keep you on your fit. Read on.

Yoga

Yoga is a perfect way to stay active in winter. As the holiday season approaches and the weather takes a spiral deep, it is easy to feel stressed and anxious. Doing yoga classes from the comfort of your house ensures that you are relaxed and your mind is calm every day. Breathing exercises also help you have a better perspective and survive winter in perfect shape.

Swimming

If you want to stay active in warmer temperatures, an outdoor swimming session in winter is worth it. Swimming enables you to come out of your snow ball to relax the muscles and improve flexibility. Swimming also helps your body relax and get better sleep at night. If you want to bask in warmth and relaxation, you can into the sauna or steam room after your swimming session.

Engage in a Winter Sport

Winter equals the holiday season, and a holiday means family. While the weather may not be very favorable, it offers a wide range of fun activities you can engage in with your family. Go for sports such as ice skating, sledding, snowboarding, and skiing. Winter sports are engaging and fun since people want to make the most out of them before the weather clears.

Keeping your body fit during winter can be difficult, as you only want to curl up and stay warm in your house. However, this can lead to weight gain and poor eating habits. Use the above ideas.

Contact Maxumfitness for lat pulldown machine canada or any other fitness equipments.

[maxumfitnessfreak]

Best Protein Pancake Recipe

Because you are on a fitness journey does not mean you have to give up all treats. Luckily, there are suitable ways you can incorporate your favourite protein powder into your pancake in an amazing pancake recipe. Read on. 

Applesauce Pancakes 

Prep time: 10 minutes Cook Time 10 minutes: a total of 20 minutes 

Ingredients 

2 eggs 

½ cup sugar-free applesauce 

1 teaspoon baking .powder 

2 scoops of protein powder 

Blue Berry Syrup 

Directions 

In a bowl, mix baking powder, protein powder, applesauce and eggs. Whisk until properly mixed. 

Heat a 5 inch nonstick pan on medium heat. Coat the pan using cooking spray, and add three ounces of butter to the pan. 

Using a measuring cup, pour the batter into the pan 

Cook for about 45 seconds until the pancake edges appear set. Flip and cook the other side for at least 30 seconds. 

Repeat the procedure to make as many pancakes as you want

Banana Protein Pancake 

Prep time: 10 minutes Cooking Time: 15 minutes. Total 25 minutes 

Ingredients 

1 Scoop Banana Flavoured Whey Protein 

1 egg white 

½ mashed banana 

1 tbsp coconut flour 

½ cup raw oats 

2 tbsp non-fat plain greek yoghurt 

Directions 

Mix all the ingredients in a food blender or processor 

In a hot pan or girdle, pour the pancake batter 

Cook on low to medium heat until bubbles appear on the surface and flip

Create a stack and dig in

Who does not love fluffy pancakes for breakfast? Because you are required to add more proteins to your meal does not mean that you should ignore the carbs. The best thing about low-calorie pancakes is that you can make them in different flavours by switching the protein powder. You may also add healthy sweet treats such as berries and chocolate for extra flavor and nutrients. 

For fitness equipment toronto, Contact Maxumfitness.

[maxumfitnessfreak]

Should you Train When you are Sick?

Regular exercise is a tested and proven way to keep your body fit and healthy. Working out decreases the risk of chronic illnesses such as diabetes, hypertension, heart disease and obesity. While exercise is vital to keeping your body healthy, many people often wonder whether to take a break from working when they are sick. Sometimes it is ok to continue with your workout routine, while other times, it is not. Here is a guide. 

When it is safe to work out when sick. 

If you have any of the below conditions, it is safe to work out when sick. However, always check with your doctor for clearance. 

Mild Cold/ Sore Throat/Earache

The most common symptom for the above illness include a stuffy nose, mild cough, sneezing and a headache. If you have any or all of these symptoms, you can opt for a gentle walk in your home or outside as opposed to vigorous exercises. If you are drained of energy, reduce workout intensity and shorten your exercise duration. Practice proper hygiene and social distancing to prevent the spreading of germs. 

When it is not safe to workout when sick 

While working out with a common cold or light illness is usually harmless, do not work out if you have any of the following illnesses. 

Fever/ Stomach Bug/ Frequent and Productive cough

If you have a fever, your body temperature rises beyond normal. Often, a fever is associated with a viral or bacterial infection. Often, fever is accompanied by loss of appetite, muscle aches, weakness and dehydration. Working out only makes the symptoms worse. Moreover, fever reduces muscle strength, impairs coordination, precision, and endurance, thus increasing the risk of injury. As such, always skip the gym or any form of workout if you have a fever. 

Before returning to regular vigorous exercise, ensure that your body has completely recovered from an illness. As symptoms subside, gradually go back to your exercise routine, noting to reduce intensity and duration if your body feels stressed. 

For home gym equipment Canada, Feel free to contact Maxumfitness.

[maxumfitnessfreak]

Ways to Work Out With Your Dog

A dog is known to be a man’s best friend, and your canine might be the ultimate partner that you need to keep fit. Pets play a huge role in keeping people happy and connected in a family. Besides keeping you company, a dog can also elevate your workouts and make them more fun and involving. Here are workout activities that you and your dog can enjoy doing. 

 A Running Partner 

As you grab your shoes for a morning run, you might as well grab the leash. Dogs not only help you keep pace, but they also push you to do a bit more than you would usually do. Different dog breeds have different running capabilities. For instance, short-snouted breeds, such as bulldogs and pugs or young dogs with immature bones, are best suited for short runs around the house. For dogs that love long-distance running, start with long walks and gradually build into their strength and power to run. 

Swimming Companion 

Different breeds take into the water differently. Long and short-legged breeds struggle with swimming. If the dog is not ready, do not force it. However, many dogs can swim effortlessly with gentle training and constant encouragement. Start with shallow waters, and invest in a canine life vest and a pool stick to ensure you can save the dog when required. 

Hiking Partner

Hiking is a powerful cardio workout that you can enjoy with your dog. Before grabbing its leash, ensure that fur friends are welcome in that hiking area. Additionally, even super well-trained dogs can be a nuisance and start chasing after wildlife, scaring other hikers and damaging the trail habitat. Therefore, ensure to put the dog on a leash and control it effectively.

Dogs can make great workout buddies. Ensure that after every workout session, you check the paws and body of your canine friend for injuries. Also, ensure that you clean up after the dog by burying its waste or packing it in plastic bags.

For home gym Canada, Contact Maxumfitness.