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Cardio and Aerobic Equipment Fitness Training

What are the Benefits of a Rowing Machine?

What are the Benefits of a Rowing Machine? When we open up history books, we see the existence of rowing machines through time. Several variations of a rowing machine for different purposes have existed since the fourth century! While the Greeks used rowing machines as a training device to prepare their soldiers for the sea, others used it as a punishment. Nevertheless, since this exercise method has lasted a few millennia, it has to be an effective one. The modern version of the rowing machine is present in every gym. Rowing machines are also called ergometers or ergs that use both your upper and lower body parts during a rowing exercise. You do not have to be a competitive athlete to use a rowing machine and enjoy its benefits. Moreover, rowing has great benefits for the heart and the lungs.

Are Rowing Machines Useful?

A rowing machine is great for a full-body workout. It is low-impact with a high cardiovascular workout with little to no technique required. As opposed to other exercise machines, a rowing machine is lighter in weight and easy to store and comparatively cheaper to buy. Moreover, they are a lot safer to use than other fitness equipment.

Photo Credit to Andres Ayrton

Can you Get in Shape Just by Rowing?

People often start to see noticeable results within a few weeks of a consistent workout regime. However, drastic results can be seen after 90 days since rowing is a calorie-burning exercise. Rowing exercise quickly strengthens the body by using muscle groups in the upper and lower body parts. It is especially great for the shoulders, abs, arms and shoulders. 

Photo Credit to Andres Ayrton

Does Rowing Burn Belly Fat?

Rowing helps in burning belly fat when combined with a proper diet. You start to lose weight in the form of fat loss when the fats mobilize and are used as energy. Cutting down on calories and a high intake of nutrition will help you burn fats faster. Increasing the intake of more vegetables and switching to zero-calorie drinks gives quicker results. Several studies show that a good combination of cardio exercises and resistance training is ideal for losing fats, especially belly fat.

Are 20 Minutes of Rowing Enough?

According to studies, the endorphins and neurochemicals released during a workout usually kick in at the 20-minute mark. Any workout that lasts for 20 minutes influences the entire body and you will feel good for hours to come. The same goes for rowing machine exercises. It is important to take it slow when starting the workout and gradually increase the time. Another thing to keep in mind is to rest in between exercises. This will ensure that you do not experience workout burnout. Moreover, a 30-minute rowing machine exercise will give you enough time for a warmup and cooldown. This period is highly engaging with a full-body workout.

Photo Credit to Tima Miroshnichenko

Where Can I Buy a Rowing Machine?

Rowing machines are readily available and cost a lot cheaper than other exercise equipment. However, at Pacillo, you will find some great options of rowing machines that you can use at home or get one for your commercial gym.

References

  1. Rachel Grice, How Long Does it Take to See Results from Rowing? Live Strong. January 20, 2022. URL: https://www.livestrong.com/article/494227-how-fast-can-rowing-tone-your-body/ 
  2. Daniel Preiato, Rowing for Weight Loss: Calories Burned, Workout Plans and More. Healthline. June 24, 2020. URL: https://www.healthline.com/nutrition/rowing-for-weight-loss#_noHeaderPrefixedContent
  3. Hydrow. How Long Should You Workout on a Rowing Machine? December 14, 2020. URL: https://hydrow.com/blog/how-long-should-you-workout-on-a-rowing-machine-2/#:~:text=Rowing%20workouts%20around%2020%20minutes%20in%20length&text=A%20workout%20around%2020%20minutes,for%20a%20HIIT%20workout!)
  4. Steve Hoyles, Is the Rowing Machine a Good Workout? Live Science. October 25, 2021. URL: https://www.livescience.com/is-rowing-machine-good-workout
  5. Sarah Kester & Nicole Davis, The Benefits of a Rowing Machine. Healthline. December 17, 2021. URL: https://www.healthline.com/health/benefits-of-rowing-machine 
Categories
Boxing

Does Boxing Help in Weight Loss?

Does Boxing Help in Weight Loss? Boxing has been around for centuries in all forms of sport and martial arts. Popular ways of boxing include self-defense and part of a workout. Being a different form of workout provides variation to any fitness regime. Boxing results in radical improvements to overall health and wellness.

What are the Benefits of Boxing?

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Boxing has several benefits in a workout that includes the effective burning of fats. Once the fats burn, the body starts targeting different muscle groups resulting in better muscle strength and size. A one-hour boxing session results in weight loss and about 1000-calorie burn when combined with a diet, which is enormous!

The techniques used in boxing combined with the unique movements target lean muscles to become ripped. Boxing can aid anyone to get well-defined arms, chest, and abs. Moreover, it keeps the entire body engaged throughout the session, leading to an intense cardio workout.

Photo Credit to KoolShooters

Is Boxing Good for Mental Health?

The key mental health benefit of boxing is stress relief. Punching and kicking prove to be an outlet for stress and anger. Eventually, a person would feel calm, and the release of endorphins helps the body feel light and fresh. It is a great way to blow off steam and reduce stress levels.

Moreover, boxing is a great way to boost confidence. With more boxing sessions, a person develops better self-defense skills and a better physique. Being confident in all aspects of life is a game-changer for a personality.

Additionally, boxing enables improved coordination and confidence. People who box gradually develop a higher skill of effective concentration. Moreover, people fighting depression and anxiety have experienced better health with boxing.

As more people are being affected by anxiety and depression, more and more are choosing boxing and other forms of exercise instead of oral medicine. When the body produces higher levels of endorphins, people living with anxiety and depression feel happy and satisfied, which is a rare feeling for them to come by.

Does Boxing Get You in Shape?

Does Boxing help in Weight Loss Image02

 Photo Credit to Annushka Ahujav

The numerous benefits of boxing help tone several muscle groups that eventually lead to leaner and better-ripped muscles. Since the entire body is engaged during a boxing session, the fats burn faster, and the muscles become more robust and look better. Resultantly, the body gets in better shape with continuous boxing sessions.

Can Boxing Help in Losing Weight?

Joining a boxing gym helps lose weight faster than other forms of exercise. Gone are the days when the only way to get in shape and lose weight was by lifting weights and running on a treadmill. A boxing gym provides the best outlet for a full-body workout in addition to other mental health and wellness benefits. The rapid transformation results in a toned physique and ripped muscles in the arms, back, legs, and abs.

How Do I Know if boxing is for Me?

Photo Credit to Rodolfo Clix

Typically, people choose to go for boxing sessions when they are passionate about the sport. However, boxing for exercise is excellent if you want to box for its benefits. It is also ideal for those individuals who cannot commit more time to a gym workout. An hour session twice a week is enough for you to reap the maximum benefits of boxing.

Make sure you equip yourself well before getting in the ring with your trainer. At Pacillo, you can get all the boxing gear at the best prices. Buy high-quality boxing gloves, face gear, boxing trunks, and boxing shoes all under one roof.

References

  1. Kristeen Cherney, The 7 Best Boxing Workouts, 16 May 2019, Healthline. URL: https://www.healthline.com/health/exercise-fitness/boxing-workouts#with-a-bag
  2. Brittany Smith, The Boxing Weight Loss Workout, Health & Fitness, Mens Journal. URL: https://www.mensjournal.com/health-fitness/boxing-weight-loss-workout
Categories
Cross Trainers Fitness Training

What is Cross-Training?

What is Cross-Training? Contrary to popular belief, cross-training does not mean adding the additional cost of hiring a trainer for your workout. It is simply a mix of different activities, which results in better fitness and overall health. There are various health benefits of cross-training which is why it is gaining popularity among the masses. This article will talk about the benefits, examples, and useful equipment to practice cross-training.

What is Cross-Training?

Practicing other physical activities in addition to one main sport is called cross-training. Take athletes for example, their efforts are inclined towards excelling in the sport of their career. However, they are involved in other modes of training activities that benefit their performance on the field. This concept is common among marathon runners but has recently become a popular practice for swimmers and cyclists as well.

Photo Credit to KoolShooters

What are the Benefits of Cross-Training?

The main benefits of including cross-training into your regular workout regime are many. For starters, it helps in boosting your cardiovascular endurance. Studies have shown that the heart functions differently, with well-rounded cardiovascular health when an athlete is involved in cross-training. 

Another benefit of cross-training is the use of muscle groups otherwise left idle in the main sport. Runners for example, have toned leg muscles but the muscles on their backs tone up when they swim. This leads to higher stamina and a better-structured body. Similarly, when swimmers combine weightlifting with their training, it helps to engage leg muscles, which is not possible in swimming.

Other benefits include reducing the risk of muscle injury with the overuse of the same muscle groups. Additionally, it allows recovery time after a tournament and keeps your mind engaged in healthy activities.

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What is an Example of Cross-Training?

A few common cross-training examples include:

  • Cycling is an alternative to running which helps maintain cardiovascular endurance.
  • Running or lifting weights instead of playing football to build strength and size.
  • Rowing as an alternative to swimming to engage similar muscle groups and maintain stamina.
  • Incorporating weightlifting with kickboxing for better cardiovascular health with coordination and focus.

Which Equipment is Ideal for Cross-Training?

The goal of cross-training is to add variety into a workout regime that increases stamina and improves endurance. Personal cross-trainers as well use unique workout tools that lead to quicker results for their clients. However, one piece of equipment can help you achieve lateral stability and an entire body workout.

The Pinnacle is one such cross-training equipment that can give your workout new varieties. Available at Pacillo, this is the best option out there, which combines lateral and linear motions. The stride width and foot positions are adjustable with a unique handle position.

Every feature aims to aid cross-training, no matter that intensity. The footplates for example, are adjustable for greater comfort when completing longer reps. On the other hand; it is adjustable for aggressive training.

Photo Credit to Andres Ayrton

Is Cross-Training Good for Me?

Cross-training benefits everyone, you do not have to be an athlete to start with cross-training. However, when considering this form of workout regime, there are several factors to consider. They are:

  • Your experience – this includes your experience in a fitness regime and a sport. The more experience you have, the better results you will enjoy.
  • Your training phase –includes your stamina and cardiovascular endurance. Suddenly going from zero to 100 can lead to muscle injury.
  • Where you want improvement – if you want to focus on a muscle group that is not engaged in your sport, cross-training is the way to do it.
  • Your favorite activities – it is important that you engage yourself in activities that you like. Otherwise, it will all feel like an extension of your training.

It is important to stay focused on your fitness goals to ensure that you do not lose sight. Cross-training will boost your mood, stamina and overall health.

References

  1. Cross-training is effective for all athletes. Healthline. December 3, 2021. URL: https://www.healthline.com/health/fitness/cross-training#for-runners 
  2. Left ventricular structure and function in elite swimmers and runners. K. D. Currie, A. M. Coates, J. T. Slysz, R. L. Aubry, A. K. Whinton and J. F. Burr. Frontiers in Physiology. November 28, 2018. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279850/ 

 

Categories
Fitness Training

What are the Benefits of a Weighted Vest?

Adding weighted vests to any workout regime makes it challenging and therefore yields better results. Try filling a bag with several heavy books and carrying it on your back while running. The additional weight will convert the workout into a dual-purpose grinder.

However, the weight of books on your back is not as effective as wearing a weighted vest. This is because a vest balances the weight around your body. While this external weight adds challenge, it does not put a strain on your back that makes you feel uncomfortable.

 

 

 

What are Weighted Vests?

Weighted vests are low-impact options that are an ideal addition to any workout regime. The design is ideal to fit anyone as a vest with extra weights placed proportionally all around it. When you do a workout wearing the vest, it helps you get quicker results with better-toned muscles.

Photo Credit to Amy Schlinger

What are the Different Types of Weighted Vests?

Usually, weighted vests are the same everywhere. However, they come in several weight options with stand-alone weight bricks for additional weight. A standard weighted vest is 20 lbs., but you can also get one for 40 lbs. Depending on your fitness goals and endurance, you can keep increasing the weights as you wish.

The weighted vests range available at Pacillo are great options for your initial investment. You can buy them here. Moreover, you can invest in ankle and wrist weights, which are adjustable and better for shoulders, arms, and leg exercises. 

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Do Weighted Vests Help with Posture?

One of the main reasons why people prefer using weighted vests is to strengthen the core muscles. By adding weights to the upper part of the body, the core muscles are engaged to keep the body upright. This results in improved posture because the extra weight forces you to stay upright throughout the workout. While walking or running, ensure that your shoulders are pointing at the back while your back is straight.

How do Weighted Vests Help with Weight Control?

It is possible to lose weight faster with weighted vests as it helps in burning more calories, according to a recent study. This is especially true for those with weight loss as the main goal of their workout. Wearing a vest will encourage faster weight loss while performing simple tasks like walking or cycling. Additionally, when the fats burn muscles are ripped giving you a more toned-up physique.

Photo Credit to Tom Lorenzo

How to Choose the Right Weighted Vest?

There are several ways of choosing the right weighted vest for your workout. Ideally, you should start with a 20 lbs. weighted vest and gradually increase the weights. This ensures that your endurance and stamina increases without straining your muscles. A sudden increase in weight can result in muscle injury.

If you have doubts about which weighted vest to start with, consult with your trainer. At Pacillo, the trained customer services staff can make suggestions that will be in line with your fitness goals. Moreover, the best course of action is to keep in mind what you want to achieve before investing.

References

  1. Claes Ohlsson, Edwin Gidestrand, Jacob Bellman, Christel Larsson, Vilborg Palsdottir, Daniel Hägg, Per-Anders Jansson, John-Olov Jansson. Increased weight loading reduces bodyweight and body fat in obese subjects –Aproofofconceptrandomizedclinicaltrial.EClinicalMedicine,2020.
  2. “9 weighted vest benefits that will make you want to strap up now”. Set for Set. May 13, 2021. URL: https://www.setforset.com/blogs/news/benefits-of-weighted-vests
Categories
Cardio and Aerobic Equipment Fitness Training

What are the Best Cardio Exercises?

What is Cardio?

Exercises that bring the heart rate up are cardiovascular exercises that are often referred to as aerobic exercises. Every individual has a target heart rate zone, which is achievable through any rhythmic activity. Once the body reaches this target heart rate zone, it starts to burn calories and fats.

Common cardio exercises include swimming, cycling, jogging, walking, and doing household chores like mopping. Cardio is different from other forms of exercise, strength training for example because it depends on the body’s cardio ability to use oxygen. Additionally, individuals have a different cardio capacity, which depends on several factors and genetics is one of them.

Photo Credit to Andres Ayrton

Does Cardio Help Build Stamina?

Stamina is a person’s ability to stay active for a long time while doing a cardio activity. When an exercise is continued for a certain period, the result is increased stamina. This happens as the body takes in more oxygen and the muscles gain strength. Thus, keep in mind that it takes consistency to reach a higher and more stable level of stamina.

Which Exercises are best for Cardio?

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The good thing about cardio exercises is that they are plenty. Individuals can choose a favorite one that ranges from walking to cycling and even swimming. Also, cardio exercises are quite easy for individuals to do in groups – either with family to stay connected. Or with friends to stay motivated.

Any exercise that results in an increased heart rate while being out of breath qualifies as cardiovascular exercise. This 30-minute Full Body Workout is ideal for a quick everyday cardio fix.

Can I do Cardio at Home?

Doing cardio exercises at home is the smartest way of burning calories, losing weight, building stamina, and saving tons of money. Therefore, there is no need for any fancy equipment, just a little bit of creativity and anyone can have a great set of cardio workout regimes. The benefit of cardio exercises at home is that it is customizable to meet the unique fitness requirement of every individual.

However, some people still prefer to equip themselves just right. In case you are wondering about investing in a treadmill, check out the True Fitness M30 Treadmill.

Which Equipment is Best for Cardio?

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This brings us to the next question of cardio exercises, what is the best equipment that is great for cardio workouts? While there are several options accessible to everyone, like the Treadmill mentioned above, other options include Elliptical, Rowing Machine, Stair Climbing and Indoor cycling.

Each piece of equipment takes a certain space and needs specific maintenance levels. Investing in any big cardio equipment requires planning of resources, space and use. All equipment works in a unique way to target a specific part of the body that can lead to quick and desirable results.

However, if there is a difference between the fitness goals and the use of the equipment, it will result in the loss of time, money, and effort. Therefore, it is essential to equip oneself with the right accessories for a great cardio workout.

For the best options in fitness and workout equipment, check out this wide collection at Pacillo’s.

References

  1. Chastin S, et al. Combined effects of time spent physical activity PLoS One. 2015;10(10):e0139984. doi:10.1371/journal.pone.0139984
  2.  Choudhary, B., et al. (2015, January-March). Efficacy of Ashwagandha in improving cardiorespiratory endurance. Ayu, 36(1), 63-68.
Categories
Equipment Fitness Training Home Gym Equipment

Dumbbells VS Barbells: Which Helps in Muscle Gain?

The physique of every individual depends mainly on genetic factors. A person who has a lean physique will find it tough to gain weight. Similarly, a person with a plump figure will have to work hard to tone down and lose weight. The good news is that the human body can adapt accordingly and change within a limit. Increasing the food intake and undergoing a weight-training program helps in both scenarios.

Is Gaining Muscle Mass Healthy?

For a good fitness program, it is important that a mixture of strength training, cardiovascular training, and proper diet are included. Everything needs to be balanced according to the goals of an individual to help lose weight and gain muscle mass. Several health benefits come with muscle gain training including the increase of bone density. Bone density tends to decrease with age, which often leads to arthritis.

Photo Credit by Joseph Wayne Buchanan

Other benefits include the strengthening of muscles and connective tissues. According to CDC, exercises that promote muscle building have a direct impact on improving balance and blood sugar levels. Studies have also shown improvements in mental health and sleep cycles. When you lose weight, a quarter of all bodyweight loss comes from the muscle that can result in a slower metabolism. Strength training is compensation for that loss and helps in gaining mass.

Can I Gain Muscle with a Home Workout?

A common conception of gaining muscles is lifting weights at the gym. However, it is possible to do just that at home with bodyweight exercises. Although the exercises will not be as easy as adding weight bars to the barbells, the results will be similar.

Simple rules like increasing reps, performing variations, decreasing rest times, and holding longer under tension time can get you the results faster. All bodyweight exercises include movements where you only use the weight of your body.

Are Dumbbells Good for Muscle Gain?

 

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Training with dumbbells is a valuable addition to your muscle gain journey. Additionally, it can also help in increasing coordination, improving imbalances, and gaining strength. To start with, dumbbell exercises simply determine your workout split followed by the main dumbbell movements. After that, add accessory work to gain muscle mass. Finally, create your workout duration with the right kind of sets, reps, and exercises.

How Do Barbells Aid In Muscle Gain?

 

Photo Credit by Victor Freitas

Barbells are the go-to exercise equipment for all muscle gain-training programs. Highly recommended at gyms by professional trainers, barbells are ideal for all targeted workouts. Barbells lifting helps in gaining muscles on the shoulders, arms, and torso. Additionally, several exercises also target the lower body like the thighs and hips. For any first-timer, it is important to take the advice of a professional trainer to avoid potential injury.

Which is a Better Choice: Dumbbells or Barbells?

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Dumbbells are a better choice for home exercises as they do not take up much space and are easy to store. On the other hand, if you are looking to gain muscles faster and professionally, barbells are the choice of equipment.

While both dumbbells and barbells aid in gaining muscle mass, both are used for different workout goals and aims. The best course of action is to pay heed to your trainer before settling on a workout regime and equipment. 

References

  1.       Barbara Russi Sarnataro. The Basics: Build Muscle for Better Health, Jump Start, Web MD. July 2006. URL: https://www.webmd.com/fitness-exercise/features/build-muscle-better-health
  2.       Emily Trinh. Can Bodyweight Exercises Be Done Everyday? FitBod. URL: https://fitbod.me/blog/can-bodyweight-exercises-be-done-every-day/
  3.       Sateia, Micheal J, Buysse, Daniel. Insomnia: Diagnosis and Treatment. Informa Healthcare. 2010. ISBN 9781420080797.
Categories
Equipment Fitness Training Home Gym Equipment

What is the Best Equipment for Shoulder Exercises?

Shoulder exercises are great for creating an athletic posture. The wider, square-shaped upper body with a narrower waist is ideal for playing sports. Let us dive into the detail of how to achieve wider shoulders with the appropriate exercise equipment.

Photo Credit by Murilo Botelho

What is the Importance of Shoulder Exercise?

Shoulder exercises are an important part of strength and weight training. Having wide shoulders indicates that you are strong and less likely to get an injury during exercise. Having more upper body mass is an indication of good health as well. According to Maietta, the district fitness manager at Crunch Fitness, strong shoulders supported by a strong back and arms is ideal for a fitter life.

Shoulder exercises also help in improving posture, which leads to looking more confident. Standing straight with the shoulders drawn back towards the spine also helps in boosting the mood. Your journey towards a healthier lifestyle begins with shoulder exercises.

What is the Quickest Way to Get Ripped Shoulders?

Several tricks contribute to getting ripped shoulders much quicker than usual. When you join a fitness center, ask your trainer that you need to focus on wider shoulders instead of a full-body workout. A full-body workout will include exercises that will focus on gaining muscle in the entire body. As a result, this will take more time to have ripped shoulders.

Using a barbell shoulder press instead of dumbbells is one such trick. This allows you to focus on lifting the weight instead of having to worry about balancing. Check out this Xpress Pro Home Gym by BodyCraft perfect for getting ripped shoulders fast.

Photo Credit by Alesia Kozik

What are the Benefits of Shoulder Exercises at Home?

The “new-normal” typically looks like you slouching over the computer all day on the kitchen table. While this is a way of life now, it can lead to bad posture and strain on the upper back, shoulders, and arms. Doing some exercises at home not only strengthens the shoulders but also releases tension from the body.

Consider taking short breaks and doing simple exercises like:

  • Arm circles
  • Pike push-ups
  • Handstand wall walks and holds
  • Pike holds
  • Lateral raises
  • Lateral lunge to overhead press
  • Planks
  • Seated shoulder presses

These exercises are easy to perform without the need for gym equipment. 

What are the Benefits of Using Equipment for Shoulder Exercises?

Although it is possible to achieve strong and toned shoulders through exercise alone, using equipment will speed up the process. Consider using a combination of free weights and a shoulder press to get those perfectly ripped shoulders!

Gym equipment helps users get the most out of any workout. Similarly, equipment designed for strengthening the shoulders is the key to getting quick results.

Photo Credit by Andrea Piacquadio

Which Equipment is the Best for Shoulder Exercises?

At a commercial gym, your trainer will guide you to the right equipment for shoulder exercises. However, if you wish to do these exercises at home, consider investing in kettlebells or barbells. A shoulder press is also a piece of long-lasting equipment that will serve your purpose of achieving stronger shoulders.

The tricky part here is which exercises you do and how often you do them. If you stay focused on gaining mass in the upper body, you will get there faster.

References:

  1. “10 Best Shoulder Exercises for Men”. Boss Hunting. 25 March 2021. URL: https://www.bosshunting.com.au/lifestyle/fitness/best-shoulder-exercises-for-men/
  2. “50 Best Shoulder Exercises of all Time”. Men’s Fitness Editors. Health and Fitness. Men’s Journal. URL: https://www.mensjournal.com/health-fitness/best-shoulder-exercises-of-all-time/2-standing-dumbbell-fly/
  3. “Shoulder Workouts”. Coach Magazine UK. 14 January 2021. URL: https://www.coachmag.co.uk/fitness/workouts/shoulder-workouts 
Categories
Judo Martial Arts and MMA

Karate and Judo: What is a Better Martial Art?

Karate and Judo: What is a Better Martial Art?

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The collated system of combat practice is rooted in traditions and cultural values. Martial arts practices help in several ways. Includes self-defense, competition, mental and physical exercise, law enforcement training, and entertainment. Additionally, there are numerous benefits of martial arts that leave a positive impact on both children and adults. 

What are Martial Arts?

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Martial arts include several combat sports that are still an art form. It has several forms of fighting that are structured around a set of rules for practice. There are martial arts that come from certain countries. Like Kung Fu from China, Tae Kwon Do from South Korea, Karate, and Judo from Japan.

Several studies have concluded that martial arts practice can help an individual to control their mind and emotions. It can also help you to develop emotional stability and assertiveness while reducing aggressiveness. Similar to how exercise strengthens the body, martial arts challenges and strengthens the brain.

The most popular form of martial arts is Judo and Karate; let us explore their benefits in a little more detail.

How Does Karate Improve Mental Health?

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Karate involves greater self-control, which links to mindfulness. During a session, an individual needs to be present-minded and think clearly before attacking. It involves cognitive thinking and planning every move.

Combining this with breathing and meditation exercises an individual feels more in control. These exercises all play an important role in alleviating stress and anxiety – a major contributor to outbursts of anger. Karate is not only beneficial for self-defense and physical health but overall emotional and mental health.

Is There a Positive Impact of Judo?

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Judo translates to “the gentle way” mainly because the focus of every movement and technique is defensive. Unlike other martial arts like Karate, Judo is all about maximizing efficiency with minimum effort. The impact of practicing Judo on both emotional and mental health is a positive one. It helps to focus on self-discipline and respect for the opponents in addition to a full-body workout.

Which is better: Karate or Judo?

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Although both Karate and Judo come of Japanese origin, both have different techniques. While Karate is aggressive, Judo is a soft martial art that includes body maneuvers against the opponent. Karate focuses on attacking the opponent. Also focuses on winning purely through physically hurting. On the other hand, Judo focuses on grappling, pinning, and throwing the opponent to tire him or her.

Each of the two martial arts is good for overall health and fitness. Additionally, they are great for practicing discipline, self-control, and most importantly, self-defense.

Which Martial Art is Right for Me?

Both Judo and Karate teach valuable techniques that can help improve mental and emotional health. However, the choice is yours. If you are brave enough to bear a few punches and walk around with a black eye, opt for Karate.

Alternatively, if you wish to start with a softer form of martial arts, go for Judo, as it does not involve aggressive fighting. You can also start with Judo, learn all the important techniques. Then, go for Karate to learn how to attack your opponent artfully.

References:

  1. ‘The effects of martial arts participation on mental and psychosocial health outcomes. A randomized controlled trial of a secondary school-based mental health promotion program’. BMC Psychology. Brian Moore, Dean Dudley, Stuart Woodcock. September 11, 2019. URL: https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-019-0329-5 
  2. ‘How Judo Can Help Manage Stress’. Thrive Global. James Vince. December 11, 2020. URL: https://thriveglobal.com/stories/how-judo-can-help-manage-stress/
  3. ‘The Benefits of Judo’. Fit People Publishing. September 14, 2018. URL: https://fitpeople.com/sports/the-benefits-of-judo/
Categories
Home Gym Equipment

The 8 Best Pieces of Equipment for Your Home Gym for 2021

Physically fitness is not just about having an attractive body; it’s also about self-confidence. Regular exercising keeps the body disease-free and establishes a sense of high self-esteem in individuals. It also has several psychological benefits. But, you might not prefer to exercise at a gym or fitness center. You can set up your home gym and exercise with no privacy or other concerns in such cases.

And if you are interested in doing so, below are the top ten most useful equipment you should consider:

  1. Treadmill- It is one of the most widely known gym equipment. Treadmill increases your heart rate, strengthens your muscles, and is also efficient for a quick, intense calorie burn.
  2. Stationary bike- Outdoor biking is a typical workout that many people enjoy. However, talking about regular workout regimes, it may not always be possible to go out. Hence, you can use a stationary bike for indoor cycling. It is easy to operate and offers a full-body workout.
  3. Rowing machine- Flexibility is essential for a fit and healthy body. However, all exercise routines may not contribute to that. One of the best gym equipment effective in gaining flexibility and versatility is a rowing machine. It offers a complete workout as it uses both upper and lower body muscles.
  4. Elliptical- Many people suffer from joint injuries or muscle cramps. They may be unable to engage in a high-intensity workout. But, this does not excuse them from exercising. An elliptical is low-impact equipment that can be used as it does not cause excessive pressure on the joints and reduces the risk of injuries.
  5. Exercise balls- Each equipment targets a specific body part. It may not always be feasible to perform separate workouts. Exercise balls are a very versatile gym tool for overall strength, balance, and core stability.
  6. Free weights- Each equipment may not necessarily help to tone your muscles. So, how to go about a good muscle-building routine? Weights are the best. They contribute to calorie burn and leave a toning effect on the muscles. By offering a full range of motion, they stretch and utilize all muscle groups.
  7. Cable pulley machine- Every piece of equipment contributes in a different way to your fitness journey. But, how to incorporate them into one piece of equipment while focusing on your specific needs? Cable Pulley Machine uses a weight system approach, where pulleys lift weights stacks, and you can use it in any direction as per your target muscle group.
  8. Weight machines- Different individuals have different fitness goals. For bodybuilders and athletes, the workout regime is quite hardcore. But where to find this specific and high-intensity equipment that is effective in overall muscle development. Weight machines are a great option and best for muscle building.  

About the business

All the above-stated equipment can give you the best workout experience with effective results. Further, if you are finally keen to begin your fitness journey at home, Pacillo’s Fitness Gear is the best place for fitness and gym equipment. Top-rated for our high-quality products and customer-friendly services, we are the best in town. For more information about us, contact us at 800-223-5526 or fill the contact form.

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Cardio and Aerobic Equipment Home Gym Equipment Stationary Exercise Equipment

Sports Bike VS Cross Trainer

Sports Bike VS Cross Trainer: Which is the Better Investment? Ever since the global lockdown in 2020, fitness enthusiasts like everyone else have faced the challenge of staying fit. While some adopted new habits of staying fit, others felt lost with no access to gyms and their favorite trainers. However, the greatest characteristic of humanity is an adaptation to the relentlessly changing world.

Staying fit in the face of COVID19 has become a necessity rather than just a productive way of passing time in the lockdown. This brings us to our next question: is it a good idea to bring the gym home? The answer is simple, yes! Those who have an active routine must continue exercising even if that means investing in gym equipment. 

 

What are the Benefits of Exercising at Home during the Pandemic?

Photo Credit by Karolina Grabowska

The biggest benefit of exercising at home is that it is safe. Gyms closed down immediately due to their tendency of spreading the virus quickly and affecting a large population. Moreover, a global lockdown meant new routines that included working from home in addition to new family routines.

Squeezing in time for exercise that fits the “new normal” was an essential step to staying healthy. This was and is only possible if fitness routines were done at home. Additionally, this meant doing something together as a family.

Which Essential Workout Equipment Do I Need for Home Exercise?

If you are looking for something that makes up for your cardio exercises at home, a cross-trainer or a sports bike comes to mind. Both are big investments and therefore, need consideration. Keeping in mind that both pieces are big indoor gym equipment, there can only be a place for one.

While sports bikes are a popular choice because they help with medium-impact cardio exercises without adding pressure on joints. A cross trainer has many benefits that are often unfairly flouted. Let us break down the pros and cons of each to help you make an informed decision.

Is Cross Trainer Good for Cardio?

Photo Credit by Jonathan Borba

Cross trainers or elliptical trainers offer low-impact cardio which is great for those individuals with joint problems. This is a great option since it allows you to set variable resistance levels keeping you in control at all times. The controlled motion helps to tone up both the upper and lower body muscles and there is no risk of saddle friction.

However, the motion of a cross-trainer feels unnatural and needs some getting used to. When it comes to burning calories, pushing harder on a sports bike can do that better than exercising on a cross-trainer. On the other hand, it is better for toning shoulders, back and upper arms muscles.

Check out the True Fitness ES700 Elliptical if you feel this is the right choice for you.

Does a Sports Cycling Bike Help Lose Weight?

Photo Credit by Andres Ayrton

A sports bike can help you get medium to high-impact cardio exercise. While this is a prevalent choice among many, it has other benefits. Cycling is a familiar movement that helps in strengthening and toning the muscles of the lower body. The movement also helps in burning a higher number of calories.

As opposed to cycling outside, a gym sports bike comes with features that allow users to increase resistance. Additionally, some models also measure the quality of your exercise. Although a sports bike will not tone the muscles on the upper body, it will improve the overall physique while burning fats.

Take a look at this Hoist LEMOND Sports Cycling Bike which can be adjusted for your family members. The resistance levels, saddle, and handle height are adjustable for people of different heights.

So which one is a better investment?

The answer depends on your workout objectives. If you are looking to tone your upper and lower body muscles then a cross trainer is a better option. However, if you wish to burn fats, stay active during the lockdown and burn fats, a sports bike is perfect.

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