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Home Workout Without Equipment: Stay Active and Healthy

For When You Don’t feel like using your Gym Equipment

While planning and doing are two very different things, it certainly is the case that this is true when it comes to exercising. Especially if you are reliant on yourself and don’t have that team training a few times a week, or that spin class that you take with a  friend.

It goes without saying that you should always seek medical advice before attempting any workout.

While you may have a treadmill in the corner of your bedroom or that bench press in your garage that maybe doesn’t get as much usage as it should, you can still work out without any equipment at all and once you get fitter doing this, you may be more inclined to use the proper stuff.

Incorporating regular exercise into our daily routine is essential for our overall health and well-being. However, with busy schedules and limited access to a gym or fitness equipment, it can be challenging to maintain a consistent workout regimen. Fortunately, there are many effective exercises that can be done at home without any equipment. Here are some of the best home workouts without equipment to help you stay fit and healthy.

Below are the Gymwarehouse.ie Top Ten Tips for Working Out at Home with No Gear

1. Push-ups: A classic exercise that works the chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position.

1. Squats: An excellent exercise for building leg strength. Stand with your feet shoulder-width apart, then lower your body as if you were sitting in a chair. Keep your weight on your heels and your knees behind your toes.

1. Lunges: Another great leg exercise that also works the glutes. Stand with your feet hip-width apart, then step forward with one foot and lower your body until your front knee is at a 90-degree angle. Return to the starting position and repeat with the other leg.

1. Plank: A full-body exercise that strengthens the core, shoulders, and back. Start in a push-up position, then lower your forearms to the ground. Hold this position for as long as you can, keeping your body straight and your abs engaged.

1. Burpees: A high-intensity exercise that combines cardio and strength training. Start in a standing position, then squat down and place your hands on the ground. Kick your feet back into a push-up position, then jump your feet back up to your hands. Jump up as high as you can, then repeat.

1. Crunches: An effective exercise for targeting the abs. Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, then lift your shoulders off the ground and towards your knees.

1. Mountain climbers: An intense cardio exercise that also works the core and arms. Start in a plank position, then alternate bringing your knees towards your chest as quickly as you can.

1. Jumping jacks: A simple but effective exercise that gets your heart rate up. Start standing with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms above your head, then jump back to the starting position.

1. Dips: An excellent exercise for targeting the triceps. Sit on the edge of a chair or bench with your hands next to your hips. Lower your body towards the ground, then push back up to the starting position.

1. Wall sit: A challenging exercise that works the quads. Stand with your back against a wall and your feet shoulder-width apart. Slide down the wall until your thighs are parallel to the ground, then hold this position for as long as you can.

In conclusion, there are many effective home workouts without equipment that can help you stay active and healthy. Incorporate these exercises into your daily routine to improve your overall fitness and well-being. Remember to start slowly and gradually increase the intensity and duration of your workouts as you get stronger. With consistency and dedication, you can achieve your fitness goals from the comfort of your own home.

Spin Bikes on Gymwarehouse.ie

Spinning is the best way to burn calories, build your muscles, and increase your cardio resistance. Spin bikes, or spinning bikes / spinning exercise bikes, are low-impact exercise machines, or exercise bikes, that you can easily set up in your own home without having an expensive gym membership or the hassle of actually going to the gym. We have had spin bikes for sale for over 12 years, in Ireland, so you’ve come to the best place to buy a spin bike.

Edge Bike

Gymwarehouse.ie is delighted to present our, exclusive to Ireland, range of spinning bikes. We have the best spin bikes for all levels of fitness. From our Best Commercial SPN-S5000 spin bike to our S-250 Bike, all of which come with Free Nationwide Delivery and a 2 Year Warranty, you will definitely find the right spin bike for you. Browse our range of spin bikes for sale, the best value in Ireland. Shop Now above, to increase your cardio resistance, burn calories and feel better.

How to Choose the Best Home Exercise Bike

Consider pricing, features, and space while looking for the best exercise bike for home usage. You’ll need to make a financial plan. A larger budget usually translates to a more feature-rich exercise bike, but this may not be necessary if you’re just getting started with your fitness adventure. Even if you’re on a budget, an exercise bike with varied levels of resistance to put you through your paces may be found. The amount of floor space you have will determine the exercise bike you purchase. When cramming a huge exercise bike into a small place, it’s more likely to become a problem than an aid, especially if it’s a shared facility.

Check that the seat and handle may be changed to fit your height if you’re exceptionally tall or short. Also, look at the maximum user weight; certain models, especially the less expensive ones, have a lower maximum weight limit.

S-5000

Frequently Asked Questions

What is a Spin Bike?

Spin Bikes are one of the best and different as compared with most other kinds of indoor exercise bikes in the market. Spin Bikes are designed to provide realistic cycling that what you would experience on a road or track bike. Spin Bikes are the Top rated products for bringing the outdoor cycling experience indoors. Spin Bikes have become one of the most popular exercise trends in the world.

Is Spinning a Good Way To Lose Weight?

Spinning is the high-intensity cardio exercise that is the best way to burn calories, and the spin bike pedaling gives you some resistance training, too. But if your goal is to lose weight then you’ll need to add more resistance training, two or three times a week.

S-240 B Bike

What Is the Best Spin Bike for Home Use?

The three best spinning bikes that we have mostly sold are:

• Best Commercial SPN-S5000
• Revolution Edge Bike
• S-240 B Spin Bike

What To Look For When Buying a Spin Bike?

These are the most important features to look at on a Spin Bike:

• Flywheel Weight
• Adjustable Seat Position
• Adjustable Handlebar Position
• Type of Resistance
• Water Bottle Holder
• Multiple Handlebar Positions
• Drive Train Mechanism
• Pedals
• Transportation Wheels

How To Set Up a Spin Bike

To set up your spin bike, you need to follow these steps:

• Adjust your saddle height so it’s parallel with your hip.
• Now get yourself on the bike into the correct riding position
• Your knee should be over the ball of your foot with the pedal at 3 o’clock
• Your other knee slightly bent with the pedal at 6 o’clock

Edge Bike

Benefits of Using an Exercise Bike

You won’t have to worry about cycling on busy roads or rough trails if you buy an exercise bike, but there are plenty of other benefits as well.

Improve your cardiovascular fitness, which improves your heart, lungs, and other bodily organs. Treadmills and rowing machines are popular choices.

Strengthen your legs so you can get a good aerobic workout without placing too much strain on your knees.

Slower speeds are good for low-impact workouts – adjustable resistance means you can vary how much effort you put into even slow pedalling.

Revolution Active Bike

How much room does an exercise bike require?

The type of exercise bike you’re using and whether or not it’s foldable will determine this. Because you’ll be sitting vertically or standing up on the pedals for the majority of your workout, an upright exercise bike doesn’t take up much floor space. These are normally around a metre long and 0.5 metre wide.

To avoid crashing into anything, aim for 0.5 meters of empty space on all sides of the bike. If you’re not sure, look up information on the manufacturer’s website. A recumbent exercise bike, on the other hand, will put you in a reclining position, so you’ll need to account for additional space while shopping.

Useful hints for getting the most out of your workout bike

Once you’ve found the best exercise bike for your home, follow these simple guidelines to get the most out of your workout.

Prepare to take a seat. It’s critical that you adjust your exercise bike’s seat height and handlebars to ensure that you’re comfortable while riding.

Select the appropriate level of resistance. Don’t start with a high resistance; it’s best to start with a modest level and increase it if it becomes too easy. To avoid muscle tension, always warm up with a lower resistance setting.

Attempt multitasking. If you’re cycling slowly and your surroundings allow it, reading a book or watching TV can help pass the time.

HAVE YOU EVER WONDERED WHY OTHERS BURN 700 CALORIES WHILE I ONLY BURN 300 AT THE START OF YOUR SPINNING?

Regular indoor cycling has been scientifically proved to help you lose weight. People put in more effort in a group workout because they are more motivated by the teacher, the music, and the other participants, according to studies.

However, you must have adequate resistance on the spinning bike to burn the most calories. To receive the impact, your muscles must work against resistance in order to burn body fat and produce more energy. Building and maintaining muscle strength is extremely crucial when trying to lose body fat. The following is the fat-burning formula for indoor cycling:

HIGHEST POSSIBLE RESISTANCE + SPEED = MAXIMUM CALORIES BURNED

Patience: doing out for a long length of time aids in the development and maintenance of muscle mass. Fat can only be burnt by increasing muscle mass. You can help your metabolism, which is your body’s calorie-burning engine, by riding indoors.

Eat something substantial before your bike workout: working out on an empty stomach is not a good idea. To face intense indoor riding, your body has to be fed with the essential energy.

If you’re working out in the morning, eat a small snack, like fruit or muesli 30 minutes before your start. If you prefer daytime workouts, have a carbohydrate and protein-rich lunch 1 to 2 hours before spinning. Remember to drink plenty of water before, during, and after your workout.

Don’t eat straight after your workout: If you want to burn more calories, wait 2 to 3 hours after your workout before eating. The afterburn effect will last as long as possible as a result of this. Be cautious, as any food has the potential to sabotage fat burning. If you worked out in the evening, it’s advisable to eat light and replace it with a heartier breakfast.

Change the pace and resistance on a regular basis: In many workouts, interval training burns more calories than steady, constant activity. Indoor cycling, in instance, burns more calories than a monotonous ride since it alternates high loads and speeds. The best part about variety is that it increases the after-burn effect, which keeps you burning more energy long after you’ve finished your workout.

Change up your workouts: if you do the same cycle program every day, your body will soon adapt, and the effect on your metabolism will reduce with time. The key is to keep your body guessing by rotating between different training kinds.

Combining strength training with spinning classes: Your resting metabolic rate will be higher if you have more muscle mass, and you’ll burn more calories over the day. That’s why you should include strength training in your workout routine, as it targets all of the key muscle groups.

Recharge your battery: Don’t forget to eat and drink to keep your body going. For the glycogen stored in your muscles to be recharged and your metabolism to remain active, you need a combination of protein and carbohydrates 2 to 3 hours after an exercise.

There will be no free fast food: Even though the workout was strenuous, if you want to lose weight, you can’t eat whatever you want. You will have recouped your energy expenditure from an indoor riding hour if you burn 500 to 600 calories and eat a Big Mac (498kcal).

Continue to move: It’s entirely normal to feel weary after indoor cycling. Some people, on the other hand, make the error of sleeping in the rest of the day. This puts the fat-burning effects in jeopardy.

Why Buy FromGymwarehouse.ie

There are so may reasons. We are Irish so we can help out with parts or with any issue you may have. We provide employment to people in Ireland, with your support. We have been in business for over 12 yearsand we know the Irish market. We offer fantastic pre-sales and after sales service to our customers. Our products are high quality at great prices. If you are looking for a Spin Bike in Ireland from Cork to Donegal or Dublin to Galway, we can send you what you need with FREE delivery within the 32 counties of Ireland.

Treadmill exercise is a great way to stay fit and healthy, but it’s important to warm up before you start your workout. Warming up helps to prepare your body for exercise and can prevent injuries. In this article, we’ll explore some tips for warming up for treadmill exercise.

Benefits of warming up

Warming up is an essential part of any exercise routine, and it provides numerous benefits for your body. A proper warm-up increases your heart rate, body temperature, and blood flow to the muscles you’re about to use, which helps to prepare your body for exercise. Here are a few benefits of warming up:

1. Injury Prevention: Warming up reduces the risk of injury by preparing your body for exercise. When your muscles are cold, they are more prone to injury, but a warm-up increases blood flow, which helps to loosen up your muscles and make them more flexible.
2. Improved Performance: A good warm-up can help you perform better during your workout. By increasing blood flow to the muscles, you’ll be able to move more efficiently, which can lead to improved performance.
3. Mental Preparation: Warming up can also help you mentally prepare for your workout. By taking a few minutes to focus on your breathing and get in the right mindset, you’ll be more prepared to tackle your workout with focus and determination.

GT-Pro 5000 Above

Overall, warming up is an essential part of any exercise routine. It helps to prevent injury, improve performance, and mentally prepare you for your workout. Remember to take a few minutes to warm up before you start exercising, and you’ll reap the benefits for your body and mind.

1. Start with a few minutes of light cardio: Before you hop on the treadmill, start with a few minutes of light cardio. This could be anything from jumping jacks to a brisk walk. The goal is to get your heart rate up and your blood flowing.
2. Stretch your muscles: After your light cardio, take a few minutes to stretch your muscles. Focus on the major muscle groups that you’ll be using during your treadmill workout, such as your legs, back, and arms. Hold each stretch for 20-30 seconds.
3. Gradually increase the intensity: Once you’ve completed your light cardio and stretching, gradually increase the intensity of your workout. Start with a slower pace and lower incline, and gradually increase both as your body warms up.
4. Stay hydrated: It’s important to stay hydrated during your treadmill workout, but it’s also important to hydrate before you start. Drink plenty of water before your workout to ensure that your body has the fluids it needs to perform at its best.
5. Listen to your body: Finally, it’s important to listen to your body during your warm-up and throughout your workout. If you feel any pain or discomfort, slow down or stop your workout altogether. It’s better to be safe than sorry.

C-99 Above

In conclusion, warming up for treadmill exercise is an important part of any workout routine. By starting with light cardio, stretching your muscles, gradually increasing the intensity, staying hydrated, and listening to your body, you can help prevent injuries and get the most out of your workout. So, the next time you hit the treadmill, be sure to take the time to warm up properly!

Gymwarehosue.ie Guide to Treadmill Maintenance: Keeping Your Fitness Investment in Tip-Top Shape

Introduction

Investing in a treadmill is a great way to maintain your fitness goals without leaving the comfort of your home. However, like any other piece of equipment, it requires proper maintenance to ensure it continues to perform optimally and lasts for years to come. In this article, we will discuss some essential treadmill maintenance tips to help you keep your fitness investment in tip-top shape.

Regular Cleaning

Proper cleaning is crucial to the longevity and performance of your treadmill. As you exercise, sweat, and dust can build up on the machine, causing it to function poorly and deteriorate over time. Here’s a step-by-step guide to effectively clean your treadmill:

1. Power Off: Before starting any maintenance tasks, always ensure your treadmill is powered off and unplugged from the electrical outlet.
2. Wipe Down the Console: Use a soft cloth or sponge dampened with a mild cleaner to wipe down the console and display. Avoid using harsh chemicals as they may damage the surface.
3. Clean the Belt and Deck: Remove any visible dirt or debris from the belt and deck using a soft brush or cloth. Be thorough to prevent any foreign objects from getting stuck in the mechanism.
4. Lubricate the Belt: Check the manufacturer’s instructions to determine if your treadmill belt requires lubrication. If so, apply a small amount of silicone-based lubricant to the belt to ensure smooth and noise-free operation.
5. Vacuum the Motor Area: Gently vacuum or use a brush attachment to remove any accumulated dust or dirt from the motor area. This will prevent overheating and prolong the life of the motor.

Belt Tension and Alignment

Proper belt tension and alignment are crucial factors in maintaining the performance and longevity of your treadmill. Here are some tips to ensure your belt is properly aligned and tensioned:

1. Belt Alignment: Check the alignment of the treadmill belt by standing on the side rails and looking down the centre of the belt. It should be positioned evenly on both sides. If you notice any misalignment, follow the manufacturer’s instructions to adjust the belt accordingly.
3. Belt Tension: The treadmill belt should have the right amount of tension. If it’s too loose, it may slip or cause uneven wear. If it’s too tight, it can strain the motor and other components. Check the manufacturer’s guidelines on how to adjust the belt tension, and make changes as necessary.

Routine Inspection

Performing routine inspections will help detect any potential issues early on and prevent major problems down the line. Here are some things to check regularly:

1. Bolts and Screws: Inspect all the bolts and screws on your treadmill to ensure they are secure. Loose hardware can lead to unnecessary vibrations, noise, and even accidents.

Power Track 3000 Treadmill

2. Pulleys and Rollers: Check the pulleys and rollers for any signs of wear and tear. If you notice any cracks or excessive squeaking, it may be time to replace them.

3. Safety Features: Regularly test the safety features of your treadmill, such as emergency stop buttons, safety clips, and handrails, to ensure they are in proper working order.

Proper Usage Guidelines

In addition to regular maintenance, adopting proper usage habits can significantly prolong the life of your treadmill. Here are a few guidelines to follow:

1. Weight Limit: Follow the manufacturer’s weight limit recommendations. Overloading the treadmill can strain the motor and other components, potentially leading to breakdowns.
2. Warm-Up and Cool-Down: Always start and end your workout with a warm-up and cool-down session. This helps your body adjust to the exercise intensity and reduces stress on the treadmill.
3. Avoid Spills: Keep liquids away from your treadmill to prevent any accidental spills that could damage the electrical components or cause a safety hazard.
4. Proper Footwear: Wear appropriate shoes while using the treadmill to avoid excess wear on the belt and maintain proper traction.

Professional Servicing

While regular maintenance can go a long way, there may come a time when your treadmill requires professional servicing. If you notice any unusual noises, excessive vibrations, or a decline in performance despite your maintenance efforts, it’s best to consult Gymwarehouse.ie. We can diagnose and address any underlying issues, ensuring your treadmill remains in top condition.

Conclusion

Maintaining your treadmill doesn’t have to be a daunting task. By incorporating these essential maintenance tips into your routine, you can ensure that your fitness investment stays in top-notch shape for years to come. Remember to clean regularly, check belt tension and alignment, perform routine inspections, follow proper usage guidelines, and seek professional servicing when needed. Happy exercising!

Gymwarehous.ie Cross Trainer / Elliptical Do’s and Don’ts

An Elliptical is just another name for a Cross Trainer, most often used by our American cousins. It doesn’t really matter what you call it, once you use the thing and it does not become an expensive clothes horse.

Given their many advantages, such as their accessibility and friendliness to joints, many people who are into fitness and getting fitter or working out at home, opt to use them. However, most exercisers never receive guidance on how to operate an elliptical machine properly. That may be the reason why trainers frequently observe clients utilising them improperly. Fitness experts list their top elliptical dos and don’ts in the section below for a more productive workout.

See our E-77 Cross Trainer Here

Do’s

• That’s a problem because when you repeat a movement over and over, you want to do so in good alignment to protect your joints and muscles.Stand tall and place equal amounts of pressure on your feet and legs. Your upper body should not be taking the brunt of your weight.

• Also important: Keep your shoulders back and down. People will use their arms to push and pull, but keep their shoulders raised up in a defensive posture. This causes bad posture, a tight neck and traps and possibly even headaches.
• Hanging out at the same resistance level for your entire workout is a big no-no. The resistance option is there for a reason and can help make your muscles and joints stronger, in addition to your cardiovascular system. By staying at the lowest resistance level during your workout (or by staying at the same level the whole time) your body will adapt and become more efficient over time, resulting in less of a calorie burn, muscle building, strength, endurance and tone.

Sample workout: To get the most out of your workout and ensure you keep making progress, she recommends starting at a low level for a 2–4 minute warmup. Then advancing your level every 4–5 minutes until your breathing becomes too difficult to hold a conversation. Then, cool down.

• Start with a warm-up before you begin your workout. This can be a simple 5-minute walk to get your heart rate up.

• Stand up straight with your core engaged while pedalling the machine to avoid any back pain or injury.

• Keep your hands on the handlebars for balance, but avoid leaning on them too heavily.

• Focus on a smooth and fluid motion. The elliptical is designed to mimic the natural motion of walking or running, so don’t interrupt the flow with jerky movements.

• Keep your feet flat on the pedals to avoid straining your calves and reduce the risk of shin splints.

• Vary your routine by changing the resistance level or direction of your pedalling to challenge different muscle groups.

• As always, stay hydrated throughout the workout and drink plenty of water.

Don’ts

• Don’t lean too far forward or backward while on the machine. This could put unnecessary strain on your lower back.

• Don’t pedal backwards. This may cause you to lose your balance and fall off.

• Don’t slouch or arch your back. This puts excessive pressure on your lower back and can result in muscle strain or injury.

• Don’t rely on the machine’s console to measure your progress. Instead, listen to your body, increase intensity gradually and pay attention to how your muscles feel.

• By following these do’s and don’ts, you’ll be able to enjoy the benefits of using an elliptical trainer – a low-impact, total-body cardio workout that places minimal stress on your joints. Remember, form and technique are key to an effective workout and reducing the risk of injury.

Happy exercising!

Gymwarehouse.ie Guide to Hydration for Workouts

In general, a person should consume 4-6 ounces of liquid for every 20 minutes of jogging. Water is insufficient after 90 minutes or so of running; it is crucial that electrolytes are balanced with the help of a sports drink. It’s crucial to hydrate yourself after a run.So if you are using a treadmill for prolonged periods of time or even a Spin Bike, please take heed and stay hydrated.

Is drinking water while using a treadmill okay?

Water should be consumed during your workout. When you exercise, you burn energy, your heart rate rises, and you start to perspire. Keeping hydrated while exercising will assist you avoid being dehydrated.

Warning: Only drink from a sports bottle and never while running quickly. You should never try running and drinking when feeling tired or faint, dizzy or on medication.

Drinking Water Before a WorkoutHydrating After the Run

It’s important to rehydrate right after a run. About 20-24 ounces of fluid (water or a sports drink) should be taken in for each pound lost.

Account for Individual Differences

Keep in mind that the fluid recommendations above are only guidelines. For one thing, some people sweat more than others. You might also have different hydration needs when using a treadmill compared to when running outside. For example, your body might be cooled more easily outdoors than indoors because of the natural breeze – or it might heat up quickly because of the sunshine.

View Our Treadmills Here

Getting Hydrated After a Run

It’s crucial to hydrate yourself after a run. For every pound lost, 20 to 24 ounces of liquid (water or a sports drink) should be consumed.

Top Tip: What should I consume before using the treadmill?

For an energy boost, have a cup of tea or coffee 45 minutes prior to your run. Your first choice for hydration should be water because it is clear, uncomplicated, and calorie-free. But sports drinks are perfect if you’re running a long distance and are exhausted.

Consider individual variations

Remember that the aforementioned fluid recommendations are simply suggestions. One difference is that some persons perspire more than others. Additionally, your water requirements while running on a treadmill may differ from those while running outside. For instance, the natural air outside or the sun’s heat may cause your body to cool down more quickly than it would indoors.

Actually, hydrating for a lengthy run (more than eight miles or so) calls for a few days of planning. Drink a lot of water in the days leading up to your run so that you experience the urge to urinate at least six times daily. As far as you can, stay away from alcoholic and even caffeinated beverages as these dehydrate the body.

Drink two to three cups (16 to 24 ounces) of water or a suitable non-caffeinated sports beverage about one hour prior to your run. Drink a few more ounces, up to a cup, right before you run.

Top Tip:By weighing yourself before and after a treadmill run to calculate how much water you lose per hour, you may predict your precise fluid requirements.

What are the top 5 hydration suggestions?

Five Easy Ways to Keep Hydrated

Follow these five suggestions from the Irish heart Foundation to make sure you’re maintaining your hydration levels and keeping your heart healthy.

• Drink the recommended amount for you.
• Keep a water bottle with you at all times.
• Make sure you drink water throughout the day by setting an alarm or reminder.
• Watch your intake of alcohol and caffeine.
• Boost the taste.

Gymwarehouse Blog: Managing Diet When Working Out At Home

Any fitness expert worth their salt will tell you that a workout depends just as much on your diet as it does on your squat technique. The fact is, no matter how carefully you plan your macros, switching up your workout by doing it in your living room instead of the gym will surely change things up.

No matter how effective your home workout is—and if you’re using one of our top home workouts, it should be quite fantastic—advice from the opposite side of the situation is always useful. In order to ensure that you may modify your food plan to meet your new exercise program while you are sequestered, we decided to ask some specialists how to do it.

S-5000 Spin Bike HERE

Variety

They say to ensure that you have a healthy variety of foods in your fridge so that you can truly make the best decisions for yourself.  Since everyone is working from home now, many of us actually have more control over our nutrition than ever before.

Go with eggs, spinach, and avocado for breakfast to give you a lean start to the day. For a meal? Sardines served with a large salad of greens, peppers, spring onions, and beetroot. any vegetables you like, actually. Then, try having a small amount of Greek yoghurt with some fruit an hour before working out: an apple, some berries, or two to three dates. Have a post-exercise supper after your workout.

Suggestion

We suggest baking chicken thighs in a tray with tomatoes, sweet potatoes, rosemary, and thyme. You may also want to look at our vegan meal preparation instructions if you’re a vegan.

All of this may seem difficult to muster. After all, you’re at home, in a place that isn’t being changed, and there are less distractions around, so it can be difficult to avoid thinking exclusively about what’s in the kitchen. Because of this, it’s crucial to concentrate on stocking your home with more healthy options than unhealthy ones and maintaining a routine.

In light of this, we advise making sure your daily routine is healthy to prevent poor eating habits brought on by lack of sleep or dehydration. If you don’t want to count calories, continue to make sure you feel sufficiently satisfied after each meal. Eat when you are hungry, not when you think you have to – listen to your body more carefully. Additionally, plan your meals using the “protein first” approach because it promotes better satiety, takes longer to digest, and is less caloric than fat. Prioritise protein, next concentrate on produce and entire grains, before finishing with healthy fats.

Try This Salad Recipe

Salad of roasted carrots and lentils, recipe one

This salad serves as a foundation for other seasonal vegetables, nuts, and even fruits, making it the ideal lunch even when the air is still chilly.

Ingredients

• Carrots, 450g
• Puy lentils, 100g
• 1/3 cup coconut oil
• White balsamic vinegar, 1 tablespoon
• a few coriander leaves

Preparation

Set the oven to 220C for heating. The lentils should be rinsed before boiling, gently simmering for about 20 minutes, draining, and setting aside.

Cut the carrots into pieces that are about three centimeters long and medium in thickness. In a skillet, warm the coconut oil, then pour it over the carrots, making sure to coat them well. Place the mixture in an oven-safe dish, then top with a dash of salt and chopped coriander stalks. Roast carrots in the oven for about 30 minutes, or until they start to soften.

Breakfast

1. Have a nutritious breakfast.

Get up early enough to finish breakfast at least an hour before working out if you exercise in the morning. Be well-fueled before an exercise. According to studies, consuming carbohydrates before working out might enhance exercise performance and may even enable you to go out for longer or more intensely. When you exercise, you could feel lethargic or dizzy if you don’t eat.

Eat a light breakfast or sip on something like a sports drink if you intend to workout within an hour after eating. For the most energy, concentrate on carbohydrates.

Among the top breakfast choices are:

• bread or whole-grain cereal
• reduced-fat milk
• Juice
• an orange
• Yogurt

2. Be mindful of portion sizes

When it comes to how much food you eat before working out, be careful not to overdo it. The broad recommendations recommend:

hefty dinners. Eat these at least three or four hours before working out.

snacks or small meals. Eat these between one and three hours before working out.

You might feel lethargic if you overeat before working out. You might not have enough energy to feel strong throughout your workout if you eat too little.

3. Drink a healthily Smoothie

The majority of people are able to take a little snack before and during exercise. Your feelings are crucial. Follow your best judgment. If your workout is less than 60 minutes, snacks consumed right before exercise are unlikely to provide you with more energy, but they may help you avoid disorienting hunger sensations. You might benefit from consuming a carbohydrate-rich food or beverage during an exercise that lasts longer than 60 minutes. Some tasty snack choices are:

• a power bar
• Apple, banana, or another type of fresh fruit
• Yogurt
• a smoothie with fruit
• a bagel with healthy grains or crackers
• a granola bar low in fat
• One with peanut butter
• diluted juice or sports drink

Post Workout Feed

If you can, eat a meal with both carbs and protein within two hours after your workout to aid in your muscles’ recovery and replacement of their glycogen stores. If your supper won’t be for another two hours, think about having a snack. Following a workout, it’s a good idea to eat:

• Juice and fruit
• Sandwich with peanut butter
• Milk with less fat, chocolate, and pretzels
• recovery smoothie after exercise
• turkey sandwich with vegetables on whole-grain bread

Gymwarehouse: Cross Trainer Work Outs

Using a cross trainer is a terrific method to work out your entire body. They have a number of advantages, including greater lung capacity, muscle toning, and weight loss. Cross trainers may be one of the less daunting gym equipment due to its simple functionality and simple design. They may be straightforward, but that doesn’t mean they can’t give you a great workout.

You may obtain a full-body cardio workout by combining the action you get from gripping the machine’s handles with the resistance from the inclination.

Every time you jog on a treadmill, your entire body weight is supported by just one foot. She says that the moment your foot strikes the ground, the impact is felt all the way up through the body. On the other hand, a cross trainer is made to keep in contact with your feet during the entire workout, so you don’t experience the same impact shock when moving the pedals.

Additionally, the combination of low-impact and simplicity of usage makes it an excellent instrument for starting out into getting and staying fit.

Cross trainers are also low-impact, making them less stressful on your joints than machines like cross trainers and treadmills. They are fantastic for recovery days as well because they can hasten your recuperation after a challenging workout. Additional rewards of using a cross trainer include the following:

• boosts a diet and exercise plan
• muscles are toned
• improves lung function
• less strain on joints
• very useful on recovery days

Are you prepared to use the cross trainer machine? The next time you visit the gym, use these pointers to create an efficient cardio workout. Then, attempt an expert-recommended cross trainer routine for beginners to become familiar with the exercise machine.

How to Include Cross trainer Exercises in Your Fitness Program

Cross trainers frequently receive a poor image for being “easy,” and truthfully, if you’re just plodding along on an incline level of one, they may be. Be deliberate with your time in order to get an efficient cross trainer workout. If you’re simply coming on there to read a magazine or hang out, you might not experience the benefits that you’re looking for. You should see your heart rate go up, your breathing rate should increase.

To design ancross trainer workout that suits you (and won’t bore you to tears), use this advice from experts.

Keep distractions close at hand

It’s true that working out on ancross trainer or other cardio equipment can be terribly monotonous. Experts advise having a playlist of upbeat music, favourite podcast, or book available to enjoy while working out. You can listen to lectures if you’re a student or listening to something for work since it’s an exercise that requires less thought as you become more comfortable on the machine. Just be sure to continue to give the cross trainer machine your best effort while doing so.

Find Your Speed and Incline Intervals

The key to starting ancross trainer workout for beginners is determining your RPE and changing it as your fitness level improves. Set your incline when you first get on the cross trainer machine at a grade that’s somewhere between a flat road and the highest incline accessible (after placing your entire foot on the pedals and grasping hold of the handlebars). Your RPE should be at a 4 to begin with, and you should be able to walk at a conversational pace—that is, you should feel as though you could sing the ABCs for ten minutes without running out of breath. If it’s too difficult, reduce the gradient until you hit that RPE. (Remember: With RPE, 10 is Max effort)

It’s time to start including intervals in your cross trainer workout after you can maintain that constant pace for 10 to 15 minutes. You’ll get some much-needed mental variety from doing it, and it will also raise your VO2 max and cardiovascular endurance. A five-minute warm-up at RPE 4 will assist lubricate the joints and enhance blood flow to your muscles at the beginning of your activity. Then, Harris advises, increase your RPE to a 6 or 7 for two minutes (you should feel just winded, but not like you’re dying). Try raising the ramp incline or your pace (i.e., the rate at which you’re cycling) to reach that RPE.

Repeat this interval cycle as many as you wish after you’ve recovered a little. Afterward, proceed to RPE 4 for a five-minute cool down.

Adding Some Resistance

If your cross trainer machine has incline and resistance adjustments, you might want to wait to change resistance until you’re able to exercise for 20 to 30 minutes at a conversational speed. This level calls for a little more stamina. When you’re prepared to begin adding resistance to your cross trainer workout, set aside one session per week to modifying simply the resistance (i.e., don’t touch the slope) and adhere to the same RPE criteria as you would when increasing the incline. You’ll experience a few little muscular increases by changing the resistance.

Establish the Appropriate Duration and Routine of Your Cross trainerWorkouts

The saying “the more, the merrier” doesn’t necessarily apply if you’re brand-new to cardio. A lot of beginners start out extreme, then they [get] hurt, can’t move, and then they quit.

For the same reason, people who lead entirely inactive lifestyles should begin by utilizing the cross trainer machine for 10 minutes per day, three times per week, and gradually increase to 30-minute workouts, five times per week.

View our E-77 SMART Cross Trainer HERE

Gymwarehouse.ie Blog: Working Out in Hot Weather

People who want to exercise in the summer may find the heat to be a significant deterrent. If you’re not careful, you could develop a heat-related illness like a heat stroke, heat exhaustion, or severe dehydration, all of which can seriously hinder your efforts to reach your fitness goals.

Thankfully, we have some advice to help you exercise safely even on the hottest summer days.

Take the RIGHT fluids to stay hydrated.

On a hot day, water is your greatest friend for staying hydrated. If you’re going to workout for longer than 60 minutes, though, you might want to think about sipping on a sports drink.

When exercising for an extended period of time, especially in the heat, sports drinks are crucial because they include potassium and electrolytes that may rehydrate and replenish your body. Since sodium is a crucial component of a hot day, the high levels of sodium may actually be beneficial for your body.

The key to everything is moderation.

Remember to use sunscreen.

Nothing is worse than attempting a summer workout while suffering from a terrible sunburn that makes it difficult to move. Apply sunscreen liberally to prevent getting burned. Choose a sunscreen that is water-proof and has an SPF of at least 50 to ensure that it won’t wash off once you start to perspire.

Timing is crucial.

The warmest part of the day during the summer is often between 10 a.m. and 3 p.m. Try to exercise outside before or after this period if you’re planning to do so.

Since it can help them sleep better and stay motivated throughout the day, many athletes choose to exercise in the morning.

Bring it inside

There is nothing wrong with working out indoors at your neighborhood gym or, if you have the necessary equipment, even at home. This may be your greatest option to stay cool and prevent a heat-related injury while still getting in your workout on days when there is an excessive heat warning.

Know your limitations

Pay attention to your body, and if you start to feel weary, queasy, or lightheaded, take a rest. It’s better to take a little break for relaxation than to push yourself too hard, risk becoming sick or hurt, and then have to stop exercising entirely.

If your typical high-intensity workout is too difficult in the summer heat, split it up into several smaller workouts throughout the day. This will allow you to rest your body.

Take the RIGHT fluids to stay hydrated.

On a hot day, water is your greatest friend for staying hydrated. If you’re going to workout for longer than 60 minutes, though, you might want to think about sipping on a sports drink.

When exercising for an extended period of time, especially in the heat, sports drinks are crucial because they include potassium and electrolytes that may rehydrate and replenish your body. Since sodium is a crucial component of a hot day, the high levels of sodium may actually be beneficial for your body.

The key to everything is moderation.

Wear lightweight attire

Bright colors are preferable since they reflect sunlight and serve to increase your visibility to incoming traffic. Cotton is an inexpensive, lightweight textile that may keep you dry.

To prevent sweating, choose sweat-wicking shirts and shorts if you’re ready to spend a little more money.to spread out your daily workouts into smaller ones. This will provide your body the chance to recharge without compromising your fitness and workout objectives.

This summer, have fun, stay cool, and stay safe.

Gymwarehouse.ie Blog: Blood pressure and exercise

Know that you’re not alone if you have high blood pressure (HBP), often known as hypertension. HBP is one of the most prevalent and potentially fatal illnesses in Ireland affecting over half of adult population. On the plus side, making lifestyle changes can significantly raise your stats. This includes working out, which can significantly lower your blood pressure by five to seven points.

The resistance blood experiences as it travels through your veins is measured by your blood pressure. Sometimes the cause of some people’s chronically raised blood pressure is not entirely evident. Diet may be important. And we are aware that aging, illness, and genetics can frequently prevent our blood arteries from relaxing. Because of the increased blood pressure and resistance, the heart must work harder to pump blood through the circulatory system.

Doctors claim that when you move around or exercise, you help the blood circulate throughout the body. According to research, this occurs as a result of physical exercise releasing molecules that relax and dilate arteries. Then, oxygenated blood may travel to working muscles more quickly. It’s incredible that this dynamic continues for up to 24 hours after you finish! Additionally, exercise fortifies the heart and improves its ability to pump blood. Additionally, being active can relieve stress and promote weight loss, which can also lower blood pressure.

Doing cardio exercise like using a treadmill or a spin bike are the easiest ways to lower your blood pressure. If this is at home, all the better. You don’t want to raise your blood pressure with all of the stress of getting ready to go to a gym. The irony!

S-240 Spin Bike

The most effective way to control high blood pressure is through aerobic activity, which works your heart, lungs, blood vessels, and major muscles. Beginners should start small and perhaps just walk around their home. Then, proceed to build. Aiming for 20 minutes of brisk walking, hiking, jogging, cycling, swimming, or dancing five days per week is a goal to think about, but even shorter periods of time can still have an impact, according to study. If you increase that to 30 minutes, the additional calorie burning and cardiovascular benefits will be even more beneficial to you.

Exercise is an excellent way to lower blood pressure, but you still need to use caution as with any treatment. It’s not a good idea to sprint or exert yourself vigorously because this can raise your blood pressure and cause nausea, dizziness, or even a stroke. Additionally, a 10-minute warm-up and cool-down will assist you in preventing jarring variations in blood pressure.

It’s a typical misconception to believe that because you exercised, a lot of calories must have been expended. According to Harvard Health, your body may burn between 200 and 300 calories during 30 minutes of low-impact aerobics or stationary cycling. In terms of nutrition, that is comparable to a bowl of bran cereal and milk or a low-fat yogurt topped with fruit. Sorry, no additional dinner! What foodstuffs should you eat more of? Water, water everywhere, because dehydration can happen when you sweat and can also cause your blood pressure to rise.

Here are the top benefits of exercise for controlling high blood pressure

1. Exercise helps lower blood pressure: Regular exercise can help lower both systolic and diastolic blood pressure. It works like beta-blocker medication to slow the heart rate and lower blood pressure (at rest and also when exercising)

2. Exercise helps maintain a healthy weight: Weight management is an important way to control blood pressure. If you’re overweight, losing even 5 pounds (about 2.3 kilograms) can lower your blood pressure.

3. Exercise reduces blood vessel stiffness: Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout.

4. Exercise strengthens the heart: Regular exercise strengthens the heart muscle and improves its ability to pump blood throughout the body. This can help reduce the workload on the heart and lower blood pressure.

5. Exercise reduces stress: Exercise is a great way to reduce stress, which can help lower blood pressure. It releases endorphins that improve mood and reduce anxiety.

6. Exercise improves overall health: Exercise has many other health benefits beyond controlling blood pressure. It can help control weight, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being