I checked out the gym with a dear friend of mine. The technology sold me, almost before I got there. I did my first workout there this morning and I joined online a few hours later. I'm looking forward to my new attitude regarding working out and regaining the strength, confidence and feeling better physically, mentally and emotionally. Wish...
Goals are an essential part of any successful fitness program. Once you’ve joined a gym and are ready to get started, it’s important to pause and evaluate what you want to get out of your workouts. Setting achievable goals along the way will help you stay motivated and make the most out of your exercise routines.
It can be tempting to dive right in to a new fitness routine, but it’s important to start small and work your way up to longer, more intense workouts. Overexertion can cause pain and even injury, which will ultimately set you back rather than help you move forward. Evaluate your starting fitness level and tailor your workout to gradually increase over the weeks as your body’s abilities improve.
Make a Long-Term Plan
While short-term goals are important, you also need a long-term fitness plan. What do you ultimately wish to achieve after your time spent at the gym? Do you want to lose weight or simply maintain your current weight? Do you want to build muscle, sculpt your body, or run a marathon? Establishing your long-term fitness and wellness goals will allow you to set useful short-term goals.
It’s important to recognize and reward your fitness achievements as you reach them along the way. Evaluate yourself regularly and celebrate reaching smaller goals, such as lifting a certain weight, running a certain distance, or completing a certain number of exercise repetitions. Choose rewards that won’t set you back in your fitness goals—consider a day at the spa, a shopping trip, a new movie, or a night out with friends.
Are you ready to develop and reach your fitness goals for better health and more energy? Visit any one of Fitness Evolution’s 32 nationwide health clubs to learn how we can help you set and reach your goals. Call us at (410) 764-8888 or click here to visit our website for more health and fitness information.
Weight training promotes total body fitness by increasing muscle mass and enhancing your aerobic workouts. Working each of your body’s major muscle groups is an effective method to improve your overall strength and endurance. Try these exercises for a faster, more efficient workout that will benefit your entire body.
The chest press focuses on development of the pectoral muscles in your chest. It can be performed using dumbbells while lying on either a weight bench or the floor. Begin with your knees bent and your arms perpendicular to your body and bent so that your forearms are perpendicular to the floor. Press the weights directly up over your chest until your arms are straight without locking your elbows. Slowly proceed back to your starting position, taking care to keep your arms perpendicular to your body at the finish.
Perform bent-over rows while standing or kneeling with one leg on a weight bench in the gym. Lean forward from the hips with one arm extended toward the floor, holding a dumbbell. Raise your arm until the elbow is in line with your shoulder, and then re-extend the arm. This exercise works the muscles of the back and shoulder.
Leg presses strengthen the muscles of the lower body, including the quadriceps, hamstrings, calves, and gluteus maximus. This exercise requires the use of a gym weight machine that is set to allow you to comfortably begin with your knees bent at a right angle. Slowly press with your legs, as if to stand up, while avoiding locking your knees and arching your back. After you reach your maximum extension, return to the starting position slowly to avoid overexerting your knees.
You can learn more about fitness and nutrition with the help of the expert staff at Fitness Evolution. Our goal is to provide you with the tools and environment needed to improve your body without the hassle of a gym contract. Visit one of our 32 nationwide locations or call (410) 764-8888 to find out more!
Fitness offers something for everyone. Keeping yourself in top condition holds countless benefits for your mind and body. Whether you’d like to improve your health, enhance your strength, or lose weight for a great-looking body, your local health club can help you achieve your goals.
Improve Your Health
Regular exercise has been proven to improve overall health, both in the short and long term. It can lower blood pressure, improve heart and lung function, and reduce your risk for diabetes and heart disease. By improving your body now, you can enjoy a longer, fuller life. Exercise also helps to strengthen the body and manage chronic pain from conditions like arthritis and fibromyalgia.
Look Your Best
All that time spent at the gym will improve your metabolism and help you regulate or lose weight for a better-looking body. Healthy weight loss cannot be achieved with diet alone—it must be supplemented with regular workouts to burn existing fat and increase muscle mass. Weight training can also improve the tone and look of your body for a firmer, flatter stomach and more sculpted arms and legs.
Enhance Your Mental Wellbeing
Exercise is a great way to relieve stress and lets you spend time caring for yourself. Those who exercise regularly are better able to concentrate on work, learn new tasks, and remember important information. You will leave the gym feeling mentally refreshed and ready to face your busy life with a positive outlook.
Strengthen Your Friendships
Consider spending your time at the gym with family or friends so that you can work toward healthier bodies together. Your workouts offer an excellent time to help others achieve their goals and receive mental support to do the same. You may even create lasting friendships with fitness partners that extend beyond the walls of your health club.
Begin your fitness routine with help from the staff at Fitness Evolution by calling (410) 764-8888. We proudly provide affordable fitness and nutrition services at each of our 32 locations. You can find more information about getting started on the road to better fitness today when you visit us on the web.
After an intense workout, your muscles often feel sore. Muscle soreness results as your body works to repair micro-damage caused during workouts. Although this process strengthens the muscles, changing up your workout at the gym may cause increased soreness that a few simple steps can relieve.
What Causes Muscle Soreness?
During physical activity, your muscles are constantly working to move your body. This often causes microscopic tears in the fibers of these muscles, particularly when beginning a new or different fitness routine. After your workout, your body begins to repair the damage sustained within your muscles, building new muscle fibers and strengthening the existing muscle. While this process is healthy and normal, it may also result in discomfort, known as soreness. In some cases, your body may overcompensate during repairs, leading to low-level inflammation and more noticeable soreness and pain.
What Relieves Muscle Soreness? Stretching exercises before and after a workout lengthen the muscles and prepare them for motion, which can mitigate soreness after your time spent at the gym. Another easy way to combat muscle soreness is to continue to use the muscles that have just been stressed. Light aerobic exercise following a weight-lifting activity increases circulation, which delivers needed nutrients and oxygen to tired muscles. This can improve healing and reduce soreness following strength training. Other remedies for sore muscles include ice baths, massage therapy, and even acupuncture. In some cases, anti-inflammatory medications such as aspirin or ibuprofen can relieve pain and swelling associated with muscle repair and soreness.
Get the tips and advice you need for a more effective workout at any one of Fitness Evolution’s more than 32 nationwide locations, including those in Baltimore and Everett. Contact us today at (410) 764-8888 to ask about our low-cost, contract-free membership options. You can also check out our website for more fitness tips and information to help you get and stay in top shape.