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Yukon Wolverine Gym Review

Wolverine Multi Station GymThere are not many homes gyms out there with a 200 plus lb stack and the high number of exercises and attachments like the Yukon Wolverine gym priced at under $2000.00.

Most gyms require additional benches to accommodate extra exercises needed to fulfill a proper workout program.

The Yukon Wolverine Gym is not one of those. It also comes with a leg press that is different than most others. The seat moves back and forth as opposed to a metal pad that moves when the legs press the metal pad.

Lets start with chest. It comes with a chest press that has handles that accommodate a wide or narrow grip for outer pecs as well as lower pec muscles. It comes with an adjustable seat to accommodate a person tall or short. A knob atop the press tightens the press so that you can use the pec deck to work the inner pecs. With the handles wide, you can perform a wide grip flye that work both the outer and inner pecs. From a seated position, grab the above lat bar and with arms straight, and about 10″ apart, pull the bar down to the ab level to work the middle pecs that run vertically under the regular pec muscles. This will add thickness to your chest. Finish off with wide grip dips at the leg raise part of the gym. This will work the lower pecs and frame up the chest by making a line in the lower pec area. This helps to show separation between the chest and abs. Make sure you hunch over the chest and bend your head forward as this will isolate the lower pec muscles. Do not squeeze the handles.

For back, work with the lat bar. Lats pulldowns to the back of the neck for the lats, (don’t hit the neck) and lat pulldowns to the chest for lower lat and lower trap muscles. For regular rowing, go to the low pulley row and grab a triangle bar. I prefer it to a straight bar as the hands face each other in a normal position, not hard on the elbow joint. Use a thumbless grip, thumbs on the same side with the other
fingers, letting your elbows lead the movement. For shoulders, there is a shoulder press with back support and 2 sets of handles. One set works the middle and front delts. The other helps to concentrate on the two, but with the help of the upper trap muscles.

To work the three heads of the shoulder girth, use the low pulley. Working with this pulley will help to isolate the muscles better that working with dumbbells. You can to side laterals for the middle head, bent over laterals for the rear delt, and front raises for the front delts as well as the upper traps, using a single handle. Finish off with low pulley upright rows with a straight bar. This helps to work
thickness to the shoulder area, combining front delt, upper trap and middle head muscles.

For legs, the first exercise I recommend is the leg curl. This will work the hamstrings and warm them up so they perform without injury when doing leg presses afterwards. In the leg press, keep the knees and toes pointed in the same direction, about 10 to 12 inches apart. To work the hamstrings again, put the heels of your feet on the upper edge of the metal plate and push hard, contracting the hamstrings, You’ll
feel them working. They seem to get injured a lot in many sports, so I would work them out every leg workout. Next, go to the legs extension.

This is a move that should be deliberate and slow. Contract at the top and lower slowly. It’s very easy to get injured if done too fast. This help produce separation in the quad muscles. Next, go to the Shoulder press, adjust the bar to perform hack squats. Finally, on the same shoulder bar, do some standing calf raises to work your calves.

Before I work out, I like to warm up my core muscles, which include the lower and upper abs. Go to the seated press, grab the handles that come with the gym, attach it to the middle pulley behind your head and do your crunches, tightening the upper abs, the so called 6 pack. Do as many reps as you can with just a little resistance. Next, go to the leg raise part of the gym and and do leg raises with your back against the
pad and make sure to bend the knees to take the stress off the lower back. Again go to failure, one set.

To work biceps, use the low pulley, Attach the straight bar and do curls, making sure you keep your elbows to your side and slightly in front of your waist. Do not squeeze the bar. Feel the biceps working. Dumbbells can help add different movements to your biceps by adding a variety of curls.

For triceps, you can use dumbbells for extensions behind the head. Also, use the lat bar to perform a tricep pressdown. This is one of my favorites. I’d do as many as I could, then lower the weight by one plate and continue doing as many as I could again, and continue lowering the plates till I could not do any more, even with one plate
remaining. My triceps grew very well. You can also do narrow grip dips on the leg raise machine, making sure your torso is vertical. There are still a variety of exercises you can do with the addition of dumbbells, but this gym certainly handles most exercises, like inner and outer thigh kicks with the ankle strap.

You can purchase the Yukon Wolverine Gym in our store.

For the more serious body builder, I recommend the Yukon Caribou III Gym. But as a gym that can work all body parts and accommodate any person willing to put in a serious workout to stay in shape and put a few lbs of muscle on, this gym will do the job very well. I recommend a space of about 12 x 13 feet. Total weight is over 600 lbs. Strong and durable with life warranties on all parts. This gym will last a lifetime.

Yukon Ab Crunch Machine Review

The Yukon Ab Crunch Machine is one of the best ab crunch  machines I’ve ever had the pleasure to work out on. It sells for just over 300.00 and all parts are warrantied for life.
It’s actually quite simple to use and will work both upper and lower abs. The seat is adjustable for people of varying heights. You sit upright and grab 2 bars positioned on either side of your head. Then, you crunch at the pelvis in a forward movement using only your stomach muscles to do this. Your feet are locked in under two foam pads at the bottom of the crunch machine. Make sure your elbows are facing forward.
To increase resistance, you can add weights to a vertical bar behind the back pad. You lean forward approx 10 to 12 inches, no more. This will work what is called the six pack. From the navel to the rib cage. I suggest doing a set to failure, till you can’t do another rep and the muscles in the stomach are sore. The abs should be worked prior to any workout with weights.
To work the lower abs, from the navel to the groin, you can do leg raises. Adjust the way you sit on the seat by positioning yourself to the edge of the seat. Lean back on the back pad and raise your knees above parallel to the floor. Squeeze at the top for a few seconds then straighten the legs out. Do as many as you can to failure. Again, this exercise should be done every time you work out.
The movement on this machine is exquisite. It suits every one and is very easy to use. I’ve sold it to a few light commercial gyms as well.

The Yukon Ab Crunch Machine is money well spent because it’s a piece that can be used almost every day and will last for years with virtually no wear and tear on it. It’s a must to own in any home gym.

Yukon Hyper Extension Machine Review

One of my best selling workout machines, and with good reason, is the Yukon Hyper Extension Machine. It doesn’t do many exercises, and it’s not very expensive… under $300.00.

What it does do, however, is extremely important because it has to do with 3 body parts that are important in their own right. The hamstrings (back of the leg), the lower back and the glutes (your posterior!). By strengthening all three muscle groups, you add to the overall conditioning of the whole body. It’s difficult to leg press or squat if your hamstrings are weak. They can pull in the middle of a squat, then you go down. The lower back is… well, we all know what a strong lower back means in almost all exercises. And what about the glutes. I’d rather a shapely rear end than one that droops and sags, which helps contribute to the saddlebag
effects, especially on women.
You perform these exercises by lying face down, balancing on a pad in the hip area for lower back, or upper thigh area for hamstrings and glutes. The back of the feet are held in place by a pad behind the heels. The front of the body is in mid air. Fold your arms across your chest and bend at the waist till your upper body is perpendicular to the floor. Then, you raise slowly till parallel to the floor, letting your back do the work, if the pad is on your hips, or your hamstrings and glutes do the work, if the pad is on your upper thigh. Hold that position for a couple of seconds, then lower yourself to the starting position. When doing the lower back, you’ll feel a stretch in the lumbar area. Make sure the movements are slow and deliberate as you can get injured if you jerk upward. Never cross your hands at the back of your head as this puts pressure on your cervical spine and can overextend the lower back. To add a little resistance, hold a weight plate in your arms.
When doing hamstrings and glutes, the pad is on the upper thigh. When you lower yourself, you’ll feel a stretch on the hamstrings. As you tighten them, you’ll also feel a contraction of the glute muscles. Go up to parallel and squeeze the hams and glutes for a couple of seconds. The glutes will start to shape themselves and perk up tighter. This will help to re shape the saddlebags that many women get after giving
birth. With tightening of the glutes, the hips become slimmer and you’ll be able to fit into clothes you haven’t gotten into in years. Strong hamstrings help in many sports. I see football players walk off the field with pulled hamstrings all the time. It’s very painful, and can be avoided with exercises done on the Hyperextension machine. The lower back exercise can be done on back day. It’s the exercise I
recommend doing first before all other back exercises. The glute and ham exercises can be done on leg day. Again, you should do them first before anything else.
This bench should be part of anyone’s home gym system. It doesn’t take much space and is easy to move around. I strongly suggest you Yukon Hyper Extension Machine to your gym.

Yukon Caribou III Gym Review

The Yukon Caribou III Gym is one of the nicest complete gyms I’ve had the pleasure to have sold. When properly equipped with all options, any and almost all exercises can be performed by anyone from a beginner to a hardcore bodybuilder. Most gyms will do a few  exercises, especially for beginners. Not the case with this gym. It’s very easy to make any kind of program and add many other exercises to complete anyone’s program.

Let’s start of by describing the Yukon Caribou III Gym. It’s a combination gym, including a Smith machine and a power rack. The lat attachment is an option as well, contributing to at least 12 to 15 exercises on it’s own. It comes with a flat, incline and decline bench that also includes the leg curl, leg extension attachment. A preacher curl attachment can be attached to where the leg attachment is. It saves on buying a preacher curl bench at a higher cost.
A Smith machine is a gym that has the bar attached to 2 vertical bars that guide the horizontal bar on an even plane, up and down the 2 bars.
What makes the Yukon Caribou III Gym a great piece of equipment to work on is that you can isolate any presses with complete control. The horizontal bar will not sway back and forth, or one side will go up higher than the other. It is completely safe and will work out as well as working with a free bar, if used correctly. I’ve used one for years and would never go back to a free bar. There are safety spotters for any angle of bench presses, or shoulder press. You can also squat with confidence as you won’t bend forwards or backwards while squatting. You can do standing calf raises with the smith, as this is almost impossible with a free bar.
The bench is separate from the gym and can accommodate all kinds of dumbbell work. You can also do abs on the bench where the feet are locked under the lower part of the leg attachment and crunches are performed in isolation and control. A pec dec and cable crossovers are optional to add to a chest workout. The gym comes with high and low cable pulleys that vary back exercises as well as triceps. Different attachments will add more to the exercise roster. Attachments like chinning triangle, revolving curl bar, single handles and tricep rope will vary the angles muscles can be worked. You need a room at least 10′ wide to accommodate the width of the Smith horizontal bar, and to have room to add the plates to the bar. A dip station can be purchased to work either the triceps or lower pecs. The Smith bar glides along 2 bars using 2 oilite bushings. I highly recommend getting the linear bearing system that replaces the bushings. They are not inexpensive, but well worth the extra money as the bar will glide freely and perfectly, while being able to lock both sides of the horizontal bar at the same time without the bar swaying.
A selectorized 200 lb weight stack can be added for those that prefer to move a pin up and down as opposed to adding plates to the lat attachment. This will affect all exercises from the lat attachment, cable crossover and pec deck.
A chinning bar is placed between the two front uprights for wide grip chinning. For those that are not up on squatting, you can purchase a leg press attachment that connects to the low pulley row. It has wheels on one end to facilitate moving the press into place or to take it away.
For those who already have plates or are contemplating getting Olympic plates, adapters can be purchased for the lat and leg attachments.

Here are some exercises that can be done with the Caribou III Gym

Chest: Flat bench press
Incline bench press
Flat flyes w/dumbbells
Incline flyes w/dumbbells
Pec deck flyes
Cross bench pullover
Cable crossover
Dips

Back: Lat pulldown to the back
Lat pulldown to the chest
Rows w/low pulley
One arm dumbbell row
Dumbbell rows on incline bench
Bent over rows with Smith bar
Chins
Lat pulldown with chinning triangle

Legs: Squats w/Smith machine
Leg curls with leg attachment
Leg extension w/leg attachment
Leg press with leg press attachment
Calf raises with Smith machine and a block
Hack squat w/Smith machine

Shoulders:
Presses behind the neck with Smith machine
Presses to the front w/Smith machine
Side laterals w/Low pulley row (Can also be done w/dumbbells)
Front laterals w/Low pulley row (Can also be done w/dumbbells)
Rear delt bent over rows W/Low pulley
Pull ups w/low pulley row
Shrugs w/ dumbbells

Biceps:
Curls w/EZ curl bar
Supinated curls w/ dumbbells
Preacher curls w/Preacher attachment on bench
Reverse grip chins with chinning bar (This also works the lats)
Concentration curls while seated on the bench.

Triceps:
Lying tricep extensions w/ EZ curl bar
Dips with plates on your lap. Feet are elevated and hands are on the bench next to you.
Tricep pressdowns with angled bar, rope, or single handle.
Tricep press behind the head. (Can also be done with 2 hands)
Tricep presses w/ Smith bar. (Push off of chest w/ both hands touching)

These are main exercises that can be done with the Yukon Caribou III Gym. You’ll be able to invent many more as I have in my years of bodybuilding. Make sure you use the safety spotters and take in the proper nutrition before and after your workout.
Always train safe and allow proper rest between sets, especially going heavy. All parts of this gym have life time warranties and will last a lifetime if used properly.

Purchase your Yukon Caribou III Gym at a great price!

10 myths about bodybuilding, fitness and nutrition

#1  Muscle turns to fat when you stop working out.

False. Muscle will lose size when you stop working out, but most people still eat like they were still working out, taking in more calories than they expend.

#2  Women will look like men if they work out with weights.

False. Men produce more testosterone than women, giving them more dense and bigger muscles. Women that work out will define more red fiber muscles and give their bodies shape and definition, rather than size.

#3   To not gain fat, take in only protein after a workout with weights.

False. The protein is needed to rebuild the muscles torn during the workout, however, you need to replenish the energy expended during this workout, or muscle will break down to do it for you. This is where a starchy carbohydrate is best to replenish glycogen in the liver and muscle cells, and glucose in the blood.

#4   Do cardio before weights to warm up the body.

False. Cardio will deplete the blood of glucose needed for energy, taken in as glycogen by the muscle cells. You may do cardio for 30 minutes and only lose glucose and not fat. Do cardio after the weight workout when blood sugar is low. This way, the body will use fat as the energy source.

#5  I only have 20 minutes for cardio, so I’ll increase the resistance to
burn fat.

False. Muscle contraction burns glycogen in the cells. Fat is too dense to be used for muscle contraction. It’s a slow release energy source and will respond to low heart beats per minute and only when blood sugar is low. Do cardio first thing in the morning, or at least 3.5 hours after your last meal.

#6    To lose fat, eat plenty of fruit.

False. Fruit contains a sugar called fructose. The liver can’t convert it to glycogen, energy for muscle contraction. It will store it as fat. When attempting to lose fat, small snacky meals consisting of protein like lean meats and
complex carbohydrates like vegetables will keep sugar low in the blood and will prevent an insulin release that will store excess sugar to fat cells.

#7    Don’t eat any carbs after 6 at night if you don’t want to get fat.

False. If you work out late with weights, let’s say 9 pm, and will eat at about 10:30, you’ll need to replenish glycogen and glucose levels, or muscle will break down to do it for you. Remember, the stomach has no clock and doesn’t know what time it is. The carbs you take in will be sucked in like a sponge by the blood and liver. Then the protein will
start repairing the damage because growth hormones have been produced to help repair.

#8    I don’t need supplements. I get protein from lean meats.

False. When working out, not only do you need protein for the repair of muscle tissue, but you need it quick. A workout will produce high levels of testosterone and produce growth hormones. Meat takes from about 5 to 7
hours to get to the liver where it can be sent for repairs. Protein powder will do it in about 2 hours or less. You want protein as quick as you can. Which would you choose.

#9   Before a workout with weights, I eat oatmeal, fruit and a protein
shake.

False. Oatmeal, despite being a good carb to eat, is too slow and will not produce enough glucose for a full workout. Fruit, a complex carb is also a slow release sugar carb, but fructose will not be converted to glycogen in the liver, making it not a good carb for a muscle workout. Protein takes too long to use as energy and is also a slow release energy. The body will use as much glycogen as is available from the liver and uptake glucose from the blood, as much as is allowed. When glucose is low, muscle will be used.
Hint: When this happens, your sweat will smell like ammonia, which is produced when muscle is used as energy.

#10    To build big arms, train them every day.

False. Muscle needs time to recover. When overworked, they will give up size, and joints will be
sore. To build a good body, you need to give it time to recover. A body
part should only be worked once a week. It doesn’t seem like much, but
believe me, it is. Try it.

5 tips for not storing fat

#1

Eat small meals every 3 hours, consisting of lean proteins and complex carbs like fibrous vegetables. This will also get rid of cravings, when glucose is low in the brain, and the brain wants glucose bad.

#2

If overweight by a lot, don’t eat fruit. Fruit contain a sugar called fructose which is not broken down into glycogen by the liver. It will be stored as fat.

#3

Feed and fuel your body for the tasks you’ll be performing for the next 3 hours. If working out with weights, try a baked potato an hour before. It’s a starchy carb that will provide glucose that will be taken into the muscle cells as glycogen and used as energy. It also contains potassium, a mineral needed in muscle contraction.

#4

Make sure the foods you eat will do the jobs they are meant to do. Protein builds all the body. Carbohydrates are used as energy. Fats are needed for hormonal production, cell protection, lubrication and many other jobs. Don’t over do any of them. All can be stored as fat if too much is ingested for the job they do.

#5

Since carbs come in different speeds of digestions, take the proper carbs to do the job. If watching tv that night, eat a salad. If you’ll be shoveling the driveway, eat bread, pasta, potatoes or rice an hour before. The amount will depend on how much work you’ll be performing.

Think: Where am I going with my car…if it’s a five hour trip, fill up the tank. If it’s a trip around town for a few errands, a gallon should do.

Remember: your body is a machine like a car. Think common sense and you will never store fat.

5 Tips for Losing Fat

#1

Do cardio when your blood sugar levels are low, as in first thing in the morning or about 3.5 hours after your last meal.

#2

Increase your metabolic rate, the rate at which you use energy from your blood sugar (glucose) on a daily basis by doing weights to increase muscularity or density of muscle.

#3

Since calorie expenditure produces heat, dress to create heat in the body and you will increase the usage of fat as an energy source, provided you do cardio where fat will be the main source of energy.

#4

Keep active on a regular basis, not allowing your body to be sedentary for long. Do not sit in front of the television for hours. Go for a walk, do yard work, shovel snow, etc… as long as it’s active and you increase the heart rate.

#5

When doing cardio, do not increase the resistance too much as this will use muscle energy called glycogen, and very little fat will be used. Always do cardio after your workout with weights, never before, not even as a warm up. Warm up the muscles you’ll be working on with light dumbbells.  All you want is to get oxygen in the cells.

Fitness over 50

With the  emphasis on fitness these past few years, I notice more people of varying ages working out to stay fit. Although their goals will be different than those much younger, many people over 50 have been going to gyms and buying gym equipment for their homes. They want to continue the trend they started over 20 years ago…and I applaud them.

As we age, the body tends to change it’s hormonal output. We don’t rebuild as easy as when we were much younger. At 20, a person can up their testosterone levels by quite a bit just by doing something athletic. They seem to bounce back in no time. It’s more difficult as we get older, especially over 40. Growth hormones are produced less and the
muscle tissues start to decline as much as 2% per annum, especially over 50. We also don’t produce collagen as much at that age and that makes our skin look droopy,saggy and not as tight. Also, as we lose muscle, we also lose fluids in the cells. Our discs shrink in size and we get shorter as we get older.

So, how do we stop age from creeping up. We can’t. However, we sure can
slow it down a lot!

As we get older, we tend not to be as active as we once were. We feel that we are content with life and enjoy some of life’s finer pleasures…like foods, television, golf, as opposed to rigorous sports like tennis, running, basketball, football. Get my drift? Well, these fine foods are still a big part of the plan, even though being active is not. We still eat like we were 20, but move like we’re 50. We don’t spend the same amount of calories, hence the weight gain. When I give a nutrition seminar, one of the things I say is “feed and fuel the body for the tasks you’ll perform in the next 3 hours“. If watching tv, then eat some protein and complex carbs like veggies, not a starch carb like bread. But if you’ll be playing basketball for an hour, a starchy carb, one hour before will give you the energy you need to perform. This principle is the same whether you’re 20 or 50.

When people go to a gym, the competitive edge is always present. Everyone wants to lift more than the guy a few benches over. Ok if you’re younger, but over 50, change your mandate. You’ll never be able to compete at that level, for the most part. Lift for muscle conditioning and not so much for strength. Up the reps, don’t go as heavy, don’t take as much time between sets and you’ll be out of the gym in an hour, unless you add cardio to the workout. Take one body part at a time, once a week. The rest of a week will rebuild the tissues and get you ready for the next workout.

EXAMPLE:

  • Monday, chest and triceps
  • Tuesday, legs.
  • Wednesday, cardio only…treadmill, elliptical or bike.
  • Thursday, back and biceps.
  • Friday, shoulders.

This workout will up your testosterone levels and repair tissues and other things that make you look your age. Have you ever noticed that people that work out on a regular basis don’t seem as old as others that don’t?

The same applies to women. Don’t like the flabby arms, then workout with weights. You wont get big like a bodybuilder, but you will tone up the muscles and up your metabolic rate, the rate at which the body uses
average energy (glucose) so no extra can elicit an insulin release and drive this extra sugar into fat storage.

Are the gyms too intimidating?  Too far?  Music too loud and obnoxious?

Work out at home. There are many gyms that work well for people over 50 that just want to keep up their fitness levels and stay healthy. You don’t have to lift tons of weights either. Just get a good pump in the body part you’re working on and do your cardio on a machine you feel comfortable on, be it a treadmill, bicycle or elliptical. You can also spend less because you won’t be putting it to the test in comparison to a younger person with a mission. You won’t need a treadmill that has a 400 lb capacity.

Remember to be active, you have to stay active. Plan your work, work
your plan. Insert the workout as part of your day, and don’t let
anything get in the way.

At 70, you won’t look a day over 45 or 50, I’ll guarantee it!!  Call or email today for more information on the home gym, elliptical or treadmill that’s best  for you.

Why Women Should Work Out

I would estimate that out of 10 people that work out, at least 5 of them are female. Women, over the years have had a better appreciation of their bodies and health. Fitness has come a long way in understanding how to take care of ourselves. The fitness industry is catering to women’s fitness in a big way, making home gym equipment more user
friendly to women. Where it used to be a man’s world, the gym is now very oriented to female members. And so goes the same for home gym equipment. In my store, a good portion of my customers are female and they want good quality equipment.

Fitness education is expanding with articles like mine written all across the internet. In the past, women were afraid to work out, mainly because they thought that this would lead to enlarged muscles, making them look like a man. Nothing could be further than the truth.

First of all, women don’t produce the amount of testosterone to build large muscles, even when working out. Men produce more testosterone and this is where the difference lies. With that said, women produce estrogen, the female hormone that makes a woman a woman. Most women will have red fiber muscles, which are not prone to enlarging beyond a certain point. As well, the workout performed will dictate the level of growth. This knowledge makes it easier for them to “tone” up without adding bulk and size.

Women want to be shapely without added size. To do this, they must stress the muscles with contractions and expansions,(reps) but do this to get more of a pump of the muscle, rather than strain to muscle failure, when one more rep is impossible. My female students do 12 to 15 reps per set. They take maybe a minute’s rest and do another set for the same reps with  maybe a slight increase in weight. With recovery, the muscles will repair and grow, but not at a level of a man’s recovery. If men want to add a lot of muscle size, they will do sets of 8 reps or under, and add weight every set, usually going to failure. They also take a longer break between sets to allow recovery.

Women have seen over time that shape comes to those that have the patience to stay with it, and that a higher state of health is eminent. They are less sick, have more energy, fit clothes better, eat better, and best of all, they age better….don’t we all wish the same!!

Once a woman has decided to work out for physical and health gains, she needs to set a mandate, or goal. If fat loss is the goal, I recommend a cardio machine, such as a treadmill, elliptical, or a bike. They will up the heart rate, at a level to use fat as the energy source. First thing in the morning when blood sugar is low, or about 3.5 hours
after the last meal will guaranty that fat will be used for energy. Your heart rate should reach no higher that about 120 to 135 bpm.

Ok, so why work out with weight resistance exercises? Simple…A bigger motor will burn more gas while idling, so does a body with denser muscles.

One myth is that muscle burns fat. It doesn’t. But what it does is increase the metabolic rate of the body and more blood sugar is needed for daily activities, even at rest. So there is less chance for sugar levels to rise when eating carbohydrates where insulin is secreted and sugar is sent to fat cells for storage. Some of this sugar (glucose) is
sent to the liver as glycogen, and any excess is sent to fat cells. A fit and muscular body slows down this storage process big time. This is why women should follow a weight resistant exercise program, four times a
week working the four major groups of muscles:

1)chest and triceps

2)legs

3)back and biceps

4) shoulders.

Most can accomplish a workout in less than an hour, including warm ups with crunches and leg raises for the abs, and 4 minutes with light dumbbells to get oxygen in the muscles cells that will be worked. Do not do cardio as it’s not a
good warm up. Half an hour on a treadmill will not send oxygen to the shoulders if that’s what you’re working on that day. Dumbbells work will.

Also, cardio uses valuable glucose that is needed in the muscle cells as glycogen for muscle contractions. Once a weight workout is done, glucose and glycogen levels are low… perfect time to do cardio to burn fat. The body will be thermogenic in about 7 minutes and burn fat as an energy source, as long as the heart rate is under 135 bpm.

After the workout, and a good shower to lose the pump, the body needs to replenish glycogen reserves in the liver and muscle cells, and a proper level of glucose in the blood. This is done with a protein and maltodextrine shake. Maltodextrine is a starchy carb that gets digested very evenly and helps to replenish the energy used for the workout. It will NOT go to fat as most people think. If you don’t replace the sugar levels after the weight workout, muscle will break down to do it for you. We don’t want that.

There is a great little gym that we sell, called EUROSPORT 200i. It’s perfect for most women as it’s smooth, only has a 160 lb stack, and doesn’t take too much room.

Another good gym we carry is the EUROSPORT 207i. It has a 200 lbs stack, this time includes a leg press.
A treadmill, elliptical or bike make a great combination package that will allow a weight resistance program match a cardio program. At 1.5 hours per session, 4 times a week, any woman can look her best and be in shape both physically as well as healthy.

Have a great workout!!

Why Train At Home?

January is usually the busiest month for sales in the fitness equipment industry. People set up goals of getting in shape, losing weight, and giving themselves a sense of physical well being. The next step is to figure out what and where this physical activity will take place.

There are 3 options to choose from.

One is the local gym, many members, good equipment, personal trainers to help, and people that have working out in common. Another is the personal training studio, similar to the local gym, but much smaller and run by a trainer usually more qualified than the local gyms. The equipment may not be gym caliber, but the instructions are top notch with a success rate much higher, to go along with the higher price tag. The third option is to train at home. While training at home may not give you equipment that can compare to the gym, you can certainly get your money’s worth if you choose correctly. Never go cheap on any equipment. Good home equipment comes with longer warranties, are stronger, weigh more, better built and will last many years. Always go to a specialty store, where the knowledge is much higher than a hardware store, or a department store.

Deciding to train at home may be a good decision on many counts. You get to chose the music you like. Many times, I’ve trained in different gyms, going up to the counter and asking them to change the music, turn it up, turn it down, etc. It’s never right and it interrupted my workout often.

Another downer is waiting for equipment. When you work out, you have a certain timing you adhere to. You may have to wait till the person ahead of you finishes his sets, or you might be rushed by someone waiting to use the equipment. Another thing that makes me upset is other people’s sweat left on the equipment. Many people don’t clean up after themselves or bring a towel. Now I have to get a paper towel to wipe down someone else’s sweat.  And then, there’s the so called expert who wastes your time by telling you how to train, while he doesn’t even know how to tie his shoes!! Or the constant talker next to you on the treadmill…no wonder people use walkmans and Ipods!

At home, you train when you want, not when the gym is open. you play your kind of music, never wait for equipment, workout at your own pace, and don’t have to clean up your own sweat. (I suggest you do anyway!!) You can workout with your wife or girlfriend, a friend, your kids, and never have to worry about a salesman trying to sell you on a personal trainer.

To start, you must figure out the kind of workouts you want to accomplish. If it’s cardio and weight loss, then choose between a treadmill, bike or elliptical. If you want endurance training, look at an elliptical, rower or stepper. If you want to increase muscularity, tone what you have, or increase your metabolic rate,then choose a gym that will suit your goals. For cardio, chose a room that is well lit, with abundant fresh air, as in close to a window for spring, summer and fall training. Also, cardio can be rather boring after a while. It’s very repetitious and can make you quit halfway through your workout. Either a tv or music will help, so make sure you set up in the recreation room or near a tv. Also, never set any cardio equipment over a hardwood floor without some kind of carpet. Never put cardio equipment over ceramic or marble tile, even if covered by a carpet, as they will crack, given the chance.

For weight training, the choice is made by the goals you want to achieve. A multi gym is good for couples or the person that likes simple fast pace workouts. For the serious trainer, benches and weights are more their style. Make sure that you have plenty or room to walk around and will not hurt yourself bumping into equipment. Again, the room should be well lit so as not to look like a dungeon and cut the workout short. Music is generally better than a tv in this case as music will have a beat and help keep the heart rate elevated.

Last, but not least. Traveling time is non existent when working out at home. If the weather is bad, you don’t have to drive in it. You can be at home babysitting the kids while working out. You can workout in your pajamas if you like!!! No one telling you what to do.

All that’s left is to come to a store like Fitness Superstore that will help you make the right decision on what to buy.

 
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