Friendly

A good personal trainer should want to know about your goals, daily routine, likes and dislikes, as well as habits. This helps them to come up with a suitable workout routine for you.

Well-Trained

A personal trainer must be well versed in exercise and nutrition. The trainer will advise you how to eat a healthy diet so you can see results that match your efforts at the gym.

Sets Reasonable Goals

With exercise, results do not come overnight. Any trainer that promises you quick results is dishonest. When you set reasonable goals, you will be able to maintain it in the long term.

Good Listener

Personal training requires more than just yelling instructions. A good trainer should be able to listen to your problems and help you plan.

Ready to Learn

It’s always important to expand your knowledge, and a good trainer knows this. The trainer should be interested in furthering his/her knowledge.

The post How to Choose the Right Personal Trainer appeared first on yourdailysportfix.com.

What You Need to Know About the Exercise Bike

If you are using a bike and you have never used one before, you have to take a few minutes to get familiar with how it works. For example, if you are in a gym, make sure you check with the floor manager before trying out the equipment. The floor manager will help you get acquainted with how to use the bikes available and which option will be good for you.

If you are standing next to an exercise bike, the seat must be level slightly above your hips. You must have a slight knee bend beneath the pedal stroke. Adjust the seat, pedals, and handles, to match your height and be within your reach. Learn how to control the resistance when working out because you will be changing in intervals.

Benefits of Cycling

• Relieves chronic back pain.
• Ensures the knee joint stays naturally lubricated.
• Works the lower body muscles.
• Convenient and safe.
• A wide range of workout options.

See a doctor before trying any workout with an exercise bike if you have any injuries, illnesses or if you are on medication that can affect your heart rate.

The post Exercise Bike For Beginners: What You Should Know appeared first on yourdailysportfix.com.

Decide on a goal

What is your goal? Do you want to beat your hiking record, participate in a marathon, or increase your walking steps? You need a goal to motivate you to work harder.

Add only 10% weekly

This rule states that you should only increase your training by 10% each week. Building gradually is better. This means that if you usually run 25 miles per week, increase it by only 2.5 miles each time.

Change your pace

Maintaining one pace during your workout will not increase your endurance level. Doing one exercise for thirty minutes becomes less effective when you do it more than six times. You need to add different exercises to your workout to spice things up.

Track your progress

Use a time trial to track your progress twice every month. You can use a bike or even jog. Keep track of the stats and chart the progress so far. Take record of your heart rate, time, distance and result.

Rest

Always have rest days to prevent injuries. You also see more results when you rest

The post Try These Tips to Boost Your Endurance appeared first on yourdailysportfix.com.

Train Frequently

To train a muscle group, you need more than one day of workout in the week. You have to do more. Doing more sends signals to the body that changes need to be made. In a week, train for at least three days and do more squats pulls and presses more than once a week.

Do Body Weight Exercises

Barbell exercises are ideal for getting stronger and bigger, but you should also focus on push ups, chin ups, dips and inverted rows. When you do these on a regular basis, you will bulk up faster.

Train Explosively

Men who aren’t muscular do not have an overabundance of muscle fibers which help promote potential growth. You need to promote the growth of these muscle fibres or make the slow fibers fast.

Doing this means you need to add some Olympic lifting variations to your program. Snatch grip high pulls also come in handy for building the upper body.

Heavy lift

You should build your strength by lifting heavier weight. Start small and increase the weight or the number of reps.

The post What Men Should Know About Muscle Building appeared first on yourdailysportfix.com.

Below are suggested tools which are a must-have for every fitness enthusiast:

Training bench

It is used for carrying out weight training exercises. The backrest is usually flat but adjustable so that it can be inclined to your suitable position. For a personal gym, you may require a minimum of two of this bench.

Set of Dumbbells

It is one of the key equipment needed in a mini gym. They differ in sizes and shapes.

Treadmill

This is very necessary for effective cardio workout. A treadmill with varying inclines, speeds is a better option. You can look out for the one that provides heart rate monitoring. If you don’t mind spending more, you can check out for machines with virtual tracks or other add-ons.

Set of Barbells

There are varieties of barbells. We have the squat rack, bench press rack, Olympic bar and removable plates. If you don’t think you can afford them, you can consider going for a set of fixed or easily adjustable barbells. You should also get a smaller bar to use with the barbells and a rack for the storing them.

In addition to the already mentioned gym tools, others are:

Set of Kettlebells

Pull-up Frame and Bar

Stationary Bicycle

Rowing Machine

Fitness Ball

The post Top Exercises Tools You Should Have appeared first on yourdailysportfix.com.

These tips will make you find exercising easier and get which one you enjoy enough to stick to.

Integrate it into your daily tasks

If you walk or run on a daily basis, you can increase your pace. This will help get your heart rate up. Other cardiovascular activities are, dancing with friends, taking groceries up the stairs, running to catch buses or trains.

Begin with running

Among the various cardio activities, running is one of the most convenient. It is also the most affordable activity. This is because you do not need so much to start running. All you need is appropriate clothes and shoes to get started. Take it slow for a start, then as time goes on you can add to your pace.

Get sporty wears

Go for kits that are appropriate for the activities you’ll be carrying out.  Get nice clothes with fitting shoes that are appropriate for your cardio exercises. When you get kits that fit you and are excellent, you’ll get motivated to do the workouts.

Join a group fitness class

Joining a group fitness class like a gym can also be a motivation for your workout routine. This is because seeing people around you doing something similar to what you’re doing can get you excited. Group fitness classes like HIIT, Zumba, indoor-cycling will give you a great workout.

The post How to Ease Into an Exercise Routine appeared first on yourdailysportfix.com.

Plan your exercise before starting

 Draw out a plan on when to schedule your exercise through the week. It is advisable to do this with a calendar and your diary at hand.

The time assigned for your exercise routine should be reasonable, and should not encroach into time scheduled for other activities.

Pick exercises you enjoy

Sometimes, after skipping a lot of exercises, we pressure ourselves and start a more vigorous routine. This is done to ‘punish’ ourselves for skipping exercises. This is not healthy. Make sure you pick exercises that you want to do. It does not mean that exercises will feel easy, at times it feels really tough. Don’t punish yourself for skipping your fitness routine.

Get Inspired

If you are struggling with motivation, pick a word or quote that inspired you, and then remind yourself of this word. Choose a word or quote that can inspire you into getting to your target goal in the fitness routine. This word may not thrill other hearers, its fine. What matters is that it inspires you while exercising. It could be words like ‘don’t give up’. It could also be quotes like ‘if you want what you never had, do what you never did’.

The post How to Restart Your Fitness Routine after a Holiday appeared first on yourdailysportfix.com.

Stay at home if you are sick

Sneezing and coughing during the fitness class leave a trail of microbes that could infect others in the gym. Stay home if you are under the weather.

Obey time limits for cardio machine

During busy days, gyms limit machine usage to twenty minutes or thirty minutes. Staying on the machine for a long time will affect others who are waiting to use the machine. Please be considerate of others.

Dress Appropriately

Wearing loose clothing or short shorts can be comfortable for you but also put you at risk of getting stuck on the machine. Workout clothes enhance your exercise experience. It also prevents any unwanted attention at the gym.

Keep the Unsolicited Advice to Yourself

Gym users don’t like being told what to do. Even if you are a personal trainer, you should not try to interfere with another user’s workout. Unless you’re a staff at the gym, keep your opinion to yourself.

Place your bag in the locker

Dropping your gym bag on the floor can be hazardous if someone trips over it. This is not a pleasant experience. Ensure that your bag is secured in the locker to prevent injuries and to keep your items safe.

The post Gym Etiquette Rules You Should Know appeared first on yourdailysportfix.com.

Incorrect rest/work ratios

You need a proper work/rest ratio to get maximum benefit from HIIT. A good example to follow is the 1 to 2 work/rest ratio. This translates to twenty seconds of training and forty-second rest. You can also use the 1 to 3 ratio, thirty seconds of training and ninety seconds rest.

Training too many times

HIIT should not be done more than three times a week. This is because it could cause burn out or an injury. The body needs time to recover. So give it time to recoup.

Training for too long

HIIT is always short and intense. Where the workout goes on for more than thirty minutes, you may not see results. Try to keep your workout under twenty minutes. You can still do other exercises.

Not warming up

You can be injured if you do not warm up before doing HIIT. It is dangerous to just dive into HIIT since it is intense. The body must be prepared for the exercise.

Not balancing your diet

HIIT helps reduce weight and tones the body. But if you still eat fast food, the results may not show.  

The post Top HIIT Mistakes to Avoid appeared first on yourdailysportfix.com.

• Stretching immediately before your exercise.
• Stretching immediately after your workout.
• Stretching as a part of your regular fitness program daily.

Types of Stretching

There are different types of stretching including static, ballistic or dynamic stretching. There may also be more categories or options when it comes to stretching. The following highlights show the benefits of stretching before or after a workout or stretching as a part of your daily fitness routine. The highlights will help you determine the difference between stretching and warming up.

Perceived Benefits of Stretching

Stretching is perceived to offer the following benefits

• Maintaining flexibility or performance functionality.
• Preventing sports injuries or getting injured during exercise.
• Enhancing sporting performance.
• Offsetting muscle exercise.

Stretching before and after your routine workouts may give you the benefits mentioned above. Generally, it is part of the practice of staying physically fit and healthy.

The post The Importance of Stretching During Weight Training appeared first on yourdailysportfix.com.

Friendly

A good personal trainer should want to know about your goals, daily routine, likes and dislikes, as well as habits. This helps them to come up with a suitable workout routine for you.

Well-Trained

A personal trainer must be well versed in exercise and nutrition. The trainer will advise you how to eat a healthy diet so you can see results that match your efforts at the gym.

Sets Reasonable Goals

With exercise, results do not come overnight. Any trainer that promises you quick results is dishonest. When you set reasonable goals, you will be able to maintain it in the long term.

Good Listener

Personal training requires more than just yelling instructions. A good trainer should be able to listen to your problems and help you plan.

Ready to Learn

It’s always important to expand your knowledge, and a good trainer knows this. The trainer should be interested in furthering his/her knowledge.

The post How to Choose the Right Personal Trainer appeared first on yourdailysportfix.com.

What You Need to Know About the Exercise Bike

If you are using a bike and you have never used one before, you have to take a few minutes to get familiar with how it works. For example, if you are in a gym, make sure you check with the floor manager before trying out the equipment. The floor manager will help you get acquainted with how to use the bikes available and which option will be good for you.

If you are standing next to an exercise bike, the seat must be level slightly above your hips. You must have a slight knee bend beneath the pedal stroke. Adjust the seat, pedals, and handles, to match your height and be within your reach. Learn how to control the resistance when working out because you will be changing in intervals.

Benefits of Cycling

• Relieves chronic back pain.
• Ensures the knee joint stays naturally lubricated.
• Works the lower body muscles.
• Convenient and safe.
• A wide range of workout options.

See a doctor before trying any workout with an exercise bike if you have any injuries, illnesses or if you are on medication that can affect your heart rate.

The post Exercise Bike For Beginners: What You Should Know appeared first on yourdailysportfix.com.

Decide on a goal

What is your goal? Do you want to beat your hiking record, participate in a marathon, or increase your walking steps? You need a goal to motivate you to work harder.

Add only 10% weekly

This rule states that you should only increase your training by 10% each week. Building gradually is better. This means that if you usually run 25 miles per week, increase it by only 2.5 miles each time.

Change your pace

Maintaining one pace during your workout will not increase your endurance level. Doing one exercise for thirty minutes becomes less effective when you do it more than six times. You need to add different exercises to your workout to spice things up.

Track your progress

Use a time trial to track your progress twice every month. You can use a bike or even jog. Keep track of the stats and chart the progress so far. Take record of your heart rate, time, distance and result.

Rest

Always have rest days to prevent injuries. You also see more results when you rest

The post Try These Tips to Boost Your Endurance appeared first on yourdailysportfix.com.

Train Frequently

To train a muscle group, you need more than one day of workout in the week. You have to do more. Doing more sends signals to the body that changes need to be made. In a week, train for at least three days and do more squats pulls and presses more than once a week.

Do Body Weight Exercises

Barbell exercises are ideal for getting stronger and bigger, but you should also focus on push ups, chin ups, dips and inverted rows. When you do these on a regular basis, you will bulk up faster.

Train Explosively

Men who aren’t muscular do not have an overabundance of muscle fibers which help promote potential growth. You need to promote the growth of these muscle fibres or make the slow fibers fast.

Doing this means you need to add some Olympic lifting variations to your program. Snatch grip high pulls also come in handy for building the upper body.

Heavy lift

You should build your strength by lifting heavier weight. Start small and increase the weight or the number of reps.

The post What Men Should Know About Muscle Building appeared first on yourdailysportfix.com.

Below are suggested tools which are a must-have for every fitness enthusiast:

Training bench

It is used for carrying out weight training exercises. The backrest is usually flat but adjustable so that it can be inclined to your suitable position. For a personal gym, you may require a minimum of two of this bench.

Set of Dumbbells

It is one of the key equipment needed in a mini gym. They differ in sizes and shapes.

Treadmill

This is very necessary for effective cardio workout. A treadmill with varying inclines, speeds is a better option. You can look out for the one that provides heart rate monitoring. If you don’t mind spending more, you can check out for machines with virtual tracks or other add-ons.

Set of Barbells

There are varieties of barbells. We have the squat rack, bench press rack, Olympic bar and removable plates. If you don’t think you can afford them, you can consider going for a set of fixed or easily adjustable barbells. You should also get a smaller bar to use with the barbells and a rack for the storing them.

In addition to the already mentioned gym tools, others are:

Set of Kettlebells

Pull-up Frame and Bar

Stationary Bicycle

Rowing Machine

Fitness Ball

The post Top Exercises Tools You Should Have appeared first on yourdailysportfix.com.

These tips will make you find exercising easier and get which one you enjoy enough to stick to.

Integrate it into your daily tasks

If you walk or run on a daily basis, you can increase your pace. This will help get your heart rate up. Other cardiovascular activities are, dancing with friends, taking groceries up the stairs, running to catch buses or trains.

Begin with running

Among the various cardio activities, running is one of the most convenient. It is also the most affordable activity. This is because you do not need so much to start running. All you need is appropriate clothes and shoes to get started. Take it slow for a start, then as time goes on you can add to your pace.

Get sporty wears

Go for kits that are appropriate for the activities you’ll be carrying out.  Get nice clothes with fitting shoes that are appropriate for your cardio exercises. When you get kits that fit you and are excellent, you’ll get motivated to do the workouts.

Join a group fitness class

Joining a group fitness class like a gym can also be a motivation for your workout routine. This is because seeing people around you doing something similar to what you’re doing can get you excited. Group fitness classes like HIIT, Zumba, indoor-cycling will give you a great workout.

The post How to Ease Into an Exercise Routine appeared first on yourdailysportfix.com.

Plan your exercise before starting

 Draw out a plan on when to schedule your exercise through the week. It is advisable to do this with a calendar and your diary at hand.

The time assigned for your exercise routine should be reasonable, and should not encroach into time scheduled for other activities.

Pick exercises you enjoy

Sometimes, after skipping a lot of exercises, we pressure ourselves and start a more vigorous routine. This is done to ‘punish’ ourselves for skipping exercises. This is not healthy. Make sure you pick exercises that you want to do. It does not mean that exercises will feel easy, at times it feels really tough. Don’t punish yourself for skipping your fitness routine.

Get Inspired

If you are struggling with motivation, pick a word or quote that inspired you, and then remind yourself of this word. Choose a word or quote that can inspire you into getting to your target goal in the fitness routine. This word may not thrill other hearers, its fine. What matters is that it inspires you while exercising. It could be words like ‘don’t give up’. It could also be quotes like ‘if you want what you never had, do what you never did’.

The post How to Restart Your Fitness Routine after a Holiday appeared first on yourdailysportfix.com.

Stay at home if you are sick

Sneezing and coughing during the fitness class leave a trail of microbes that could infect others in the gym. Stay home if you are under the weather.

Obey time limits for cardio machine

During busy days, gyms limit machine usage to twenty minutes or thirty minutes. Staying on the machine for a long time will affect others who are waiting to use the machine. Please be considerate of others.

Dress Appropriately

Wearing loose clothing or short shorts can be comfortable for you but also put you at risk of getting stuck on the machine. Workout clothes enhance your exercise experience. It also prevents any unwanted attention at the gym.

Keep the Unsolicited Advice to Yourself

Gym users don’t like being told what to do. Even if you are a personal trainer, you should not try to interfere with another user’s workout. Unless you’re a staff at the gym, keep your opinion to yourself.

Place your bag in the locker

Dropping your gym bag on the floor can be hazardous if someone trips over it. This is not a pleasant experience. Ensure that your bag is secured in the locker to prevent injuries and to keep your items safe.

The post Gym Etiquette Rules You Should Know appeared first on yourdailysportfix.com.

Incorrect rest/work ratios

You need a proper work/rest ratio to get maximum benefit from HIIT. A good example to follow is the 1 to 2 work/rest ratio. This translates to twenty seconds of training and forty-second rest. You can also use the 1 to 3 ratio, thirty seconds of training and ninety seconds rest.

Training too many times

HIIT should not be done more than three times a week. This is because it could cause burn out or an injury. The body needs time to recover. So give it time to recoup.

Training for too long

HIIT is always short and intense. Where the workout goes on for more than thirty minutes, you may not see results. Try to keep your workout under twenty minutes. You can still do other exercises.

Not warming up

You can be injured if you do not warm up before doing HIIT. It is dangerous to just dive into HIIT since it is intense. The body must be prepared for the exercise.

Not balancing your diet

HIIT helps reduce weight and tones the body. But if you still eat fast food, the results may not show.  

The post Top HIIT Mistakes to Avoid appeared first on yourdailysportfix.com.

• Stretching immediately before your exercise.
• Stretching immediately after your workout.
• Stretching as a part of your regular fitness program daily.

Types of Stretching

There are different types of stretching including static, ballistic or dynamic stretching. There may also be more categories or options when it comes to stretching. The following highlights show the benefits of stretching before or after a workout or stretching as a part of your daily fitness routine. The highlights will help you determine the difference between stretching and warming up.

Perceived Benefits of Stretching

Stretching is perceived to offer the following benefits

• Maintaining flexibility or performance functionality.
• Preventing sports injuries or getting injured during exercise.
• Enhancing sporting performance.
• Offsetting muscle exercise.

Stretching before and after your routine workouts may give you the benefits mentioned above. Generally, it is part of the practice of staying physically fit and healthy.

The post The Importance of Stretching During Weight Training appeared first on yourdailysportfix.com.