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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
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?

Photo Credit to Jim De Ramos

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?

Photo Credit to William Choquette

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?

 

Photo Credit by RODNAE Productions

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?

Photo Credit by Ruslan Khmelevsky

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
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.
Categories
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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