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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
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. 

Photo Credit to Amazon

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
Fitness Training

The Benefits of Resistance Training

What are the Benefits of Resistance Training?

Resistance exercises are a great way to build and strengthen muscles. It became quite conventional in the 1990s. The American College of Sports Medicine even included resistance training as an official recommendation for all Americans starting in 1998. Moreover, resistance training has a lot to offer that is hard to overlook.

Photo Credit by Anna Shvets

What Is Resistance Training?

Exercise that influences the muscles to contract against an external resistance to increase strength is resistance training. The objective of resistance training is to increase endurance, tone, mass and strength.

Resistance applied from an external source can be rubber tube exercise, dumbbells, bricks or one’s body weight. Any object that would cause the muscles to contract is useful for effective resistance training. There are three most common styles of resistance exercises. These are:

  1. Powerlifting – a combination of squats, deadlift and bench press.
  2. Olympic lifting – lifting weight over the head like the athletes in the Olympics.
  3. Weight lifting – lifting of heavyweights that are commonly fewer than six reps. 

Lifting weights in the gym to get bigger and toned muscles is resistance training. People often associate the term ‘strength training’ with resistance training but this has a technical flaw. In truth, strength training is simply resistance exercises to build strength in the muscles.

How does Resistance Training Help in Losing Weight?

Effective resistance training exercises combine intensity, volume and progression. Every new session will make the individual feel challenged and every set and weight is gradually increased. Typically, for fat loss, each resistance exercise should have a maximum repetition method. Nevertheless, trainers recommend three to four sets thrice a week for every muscle group.

As a result, regular and effective resistance training, excess fats are lost because of after-burn after exercises. Additionally, the muscle size increases, which utilizes calories. Moreover, if an individual incorporates a healthy diet, the body fat loss will speed up. There are other health benefits involved with resistance training.

Photo Credit by Ketut Subiyanto

What should be Avoided when Resistance Training?

All types of training needs the supervision of a professional trainer. Do not start any resistance training exercise before a warm-up session. Additionally, avoid using equipment that may be faulty as it can cause injury instead of giving benefits. Picking up the heaviest weight or going the distance with exercises can backfire, therefore, always start slow.

Which Equipment is Ideal for Resistance Training?

As a beginner, an individual can use some basic equipment. Consider BodyCraft HFT Functional Trainer that comes with a multi-grip chin-up bar. Additionally, this provides a greater sense of motion with the 2:1 cable ratio. This one is great for beginners since it comes with a protective rear stack guard.

Photo Credit by Monstera

What is the Best Way to Start at Home?

These few simple steps are good enough for anyone to start with resistance training at home. Some of the best ways are:

  1. Always warm-up.
  2. Start by lifting lighter weights.
  3. Give 60 seconds of rest in between sets.
  4. Keep a 45 minutes limit to every workout.
  5. Use a foam roller to relax your muscles after every workout.
  6. Include rest days in between workouts; two to three days are good for beginners.

Have fun gaining strength!

References

  1. ‘7 Tips for a safe and successful strength-training program’. Harvard Health Publishing. Harvard Health. 16-03-2018.
  2. ‘Dynamic vs. Static Stretching Warm Up: The Effects on Power and Agility Performance’. The Journal of Strength and Conditioning Research. McMillian, Danny J.; Moore, Josef H.; Halter, Brian S.; Taylor, Dean C. 2006.
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