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Six months ago, we explored the inspiring stories of two talented ballet dancers from The National Ballet of Canada, Genevieve Penn Nabity and Matthieu Pagès, who embraced Pilates as a vital component of their performance enhancement and recovery journey. You can catch up on their stories here. Today, we revisit their journeys to see how they’ve navigated the challenges and triumphs that have come their way in the past several months.

Genevieve: Adapting to new challenges with grace

Genevieve Penn Nabity in Don Quixote. Photo by Karolina Kuras

Earlier this year, Genevieve faced a setback when she fractured her distal talus, a small bone in the ankle, during a ballet training class. This injury forced her to temporarily shift her focus from ballet to strengthening her upper body, particularly her back muscles. Despite this hurdle, Genevieve’s resilience shines through. Her new fitness goals center on enhancing the proprioceptive muscles around her ankle and calf to regain her pre-injury form so that she can continue to approach dance fearlessly.

Genevieve has since returned to performing and the integration of Pilates into her routine has profoundly impacted her ballet training. Mind-body exercises have been instrumental in helping her stay focused and connected with her muscles during performances, even under the stress of stage nerves.

1) Can you describe any recent achievements in your ballet career that you attribute to your enhanced training?

I was recently cast in the lead role of Kitri for the National Ballet’s upcoming production on Don Quixote. This role is full of explosive jumps and the training I did pre-injury helped me show that I have the skills needed to perform the role well. Also, back in December 2023, I was called upon to fill in for a fellow colleague in the role of the Sugar Plum Fairy in The Nutcracker thus my shows doubled. Due to my training, my body was able to support itself through the extra shows.

2) How has your approach to training and preparation for performances changed since integrating Pilates into your routine?

I am much more mindful of my mental state and staying present in the moments before, during and after a show. I also have more control over my body when things don’t go as planned, thanks to the practice I do in Pilates classes.

3) Have you incorporated any new Pilates exercises into your routine?

While in the boot for six weeks after my injury, Reformer work was key as it allowed me to continue training my core and arms without putting any weight on my injury. Some of my favorite exercises are “Teaser Teardrops” and “Frog”. “Tree” was also helpful, as it gave me a chance to mobilize my spine and stretch my legs!

Matthieu: A steady return to the stage

Matthieu Pagès in UTOPIVERSE. Photo by Jason George and William Yong

Matthieu brings us uplifting news: his big toe’s ligaments, which he partially tore after landing poorly following a big jump, have completely healed. Since our last update, he has fully returned to performing ballet, though with heightened awareness and caution to prevent re-injury. This cautious approach has transformed into a strength, enabling him to dance with increased confidence and precision.

Throughout his recovery journey, Matthieu continued to focus on exercises that enhance stability in his injured foot and improved his routine with additional core and upper leg strengthening exercises.

Matthieu’s aspirations in ballet are as vibrant as ever. He is diligently working to strengthen his body and technique, aiming for more opportunities to perform onstage.

1) Can you describe any new or continuing challenges you have faced during your recovery?

Since our last conversation, the main challenge has been regaining stability in my injured foot, particularly in the big toe. The big toe is crucial for balance and dance performance, so it’s vital to keep stretching and strengthening it before moving on to more advanced techniques or choreographies.

2) What advice have you found helpful during your recovery that you could share with others?

Give your body the time it needs to recover and always keep a positive mindset while you’re recuperating. Staying optimistic will impact the speed of your recovery.

3) How do you believe Pilates and mind-body exercise have impacted your recovery process and ballet career?

It has played a significant role by giving me the opportunity to strengthen my body and deeper muscles, and maintain maximum flexibility, all without the repetitive strain of lifting weights.

Pilates: A common thread in their journeys

Both dancers underscore the significant role that Pilates has played, not only in their recovery but also in their overall career trajectories. For Genevieve, Pilates has helped enhance her control and presence during performances. Matthieu credits Pilates with providing a method to strengthen his deeper muscles and maintain peak flexibility, crucial for his ongoing recovery journey.

Looking forward

As Genevieve and Matthieu continue to evolve in their ballet careers, their stories remain a source of inspiration. Their journeys highlight the resilience required to overcome physical setbacks and the powerful role that mind-body practices like Pilates can play in achieving athletic greatness.

Moving forward, we will continue to cheer Genevieve and Matthieu on as they leap towards future successes.

 

Source: https://www.merrithew.com/blog/post/2024-06-12/where-are-they-now-how-two-ballet-dancers-transformed-their-performance-recovery-with-pilates?utm_source=Mailchimp&utm_campaign=aed3afffd4-NL_202406_Part_2&utm_medium=email&utm_term=0_-814c5498ca-%5BLIST_EMAIL_ID%5D&ct=t(NL_202406_Part_2)&goal=0_0cd2a6749f-aed3afffd4-182743006&mc_cid=aed3afffd4&mc_eid=0c09e032cf

In a post-pandemic world, the average hotel and gym guest profile has changed. People want a more bespoke experience, more control and minimal disruption.

How can you incorporate this into your offer?

Fitness products and brands travel with their customers. As fitness routines have become a daily lifestyle component for so many of us during the pandemic, it’s important to ensure your guests have access to the facilities they’re used to on their travels. For those guests who want to continue their wellbeing journey throughout their stay the following things are important:

• Workout tracking
• On-demand training
• Daily workout suggestions

More and more hotels are starting to offer in-room equipment, such as treadmills, exercise bikes, dumbbells and exercise balls. Some hotels are offering “work-in, work-out” promotions, featuring second adjoining rooms to be set up as working or gym facilities, with virtual training services. The Hilton’s Five Feet to Fitness concept blends the traditional hotel room with a fitness centre, with 11 different equipment and accessory options into the hotel room, along with a touch-screen display with bespoke exercise tutorials to guide guests through workout routines. Kempinskihotels has introduced “fit rooms”, upgraded suites in select hotels that come complete with in-room workout solutions and on-demand fitness services as well as personal guided sessions with a virtual trainer, accessed via a QR code.

Knowing your demographic well will determine what you offer to guests and what difference it will make to their stay and their likelihood of returning.

• If your guest profile represents business travellers who want to maintain their daily workout routine then in-room equipment could be worth the investment.
• If your core demographic is leisure travellers who prefer a trip to the on-site facilities and keep their room for sleeping and relaxing then the emphasis must go elsewhere.

Of course, not everyone has the budget to offer additional in-room facilities or high-tech-enabled equipment but there are other ways to ensure the in-room experience is geared towards optimum wellbeing.

The in-room offer doesn’t have to include physical fitness equipment but the simple addition of mindfulness, meditation and basic stretching exercises on the room TV is a cost-effective way to improve the wellbeing experience. You could also include recommendations for fitness apps or nearby walking routes and include different types of cushions or weighted blankets.

The wellbeing offer doesn’t just extend to corporeal fitness. On the room service menu, offer a good mix of organic and local produce where possible as well as flagging up available healthier options or offering niche extras such as protein drinks for the more dedicated fitness fans.

However, an in-room wellbeing experience is an ongoing one and cannot be delivered in a silo. Only by aligning all aspects of your organisation in the wellbeing philosophy will you be able to ensure your guests get the experience they have come to expect and will keep them singing your praises and coming back for more.

Source: https://www.lifefitness.com/en-eu/customer-support/education-hub/blog/how-to-ensure-your-guests-have-an-enjoyable-in-room-wellbeing-experience

When it comes to strength training, shoulders often don’t receive as much attention as abs, biceps or chest. Yet, strengthening your shoulders contributes to a balanced physique and boosts your functional strength. Robust shoulders enhance your overall lifting abilities, stabilise your upper body and protect against injuries that can occur from other workouts.

This is where the shoulder press machine comes into play. This equipment is essential for anyone looking to enhance muscle definition and upper body strength. With its user-friendly design and powerful impact, this machine allows you to push your limits safely and efficiently.

In this article, we’ll discuss how to do machine shoulder press exercises and why they should be a staple in your fitness regimen.

 

How does a shoulder press machine work?

The shoulder press machine targets the deltoids through a seated overhead press. Unlike free weights, it operates with fixed resistance and directs your movement along a preset path.

You sit upright and push handles or a bar upwards, connected to a weight stack via pulleys and cables. The resistance level can be easily adjusted by changing the position of a pin in the weight stack or by adding or removing plates.

 

How to do shoulder press machine workouts

When executed correctly, shoulder press machine exercises can push your limits and lead to a more resilient physique.

Learn how to use a shoulder press machine by following these steps:

• Hop onto the seat and adjust it to your height. The bars should align with your shoulders. Sit back comfortably against the pad and place your feet flat on the floor. Keep your knees bent at a right angle, roughly shoulder-width apart. This setup ensures proper posture and stability.
• Hold the bars in front of you with a firm overhand grip. Then, push the weight upwards and above your head, following the machine’s fixed movement pattern. Pause briefly at the top of the motion, but be sure not to lock your elbows.
• Lower the weight slowly, maintaining tension at the bottom before starting the next repetition. Don’t let the weight rest completely at the bottom to keep the muscles engaged.
• Perform the desired number of repetitions. Typically, aiming for 3 to 4 sets of 8 to 12 reps is effective for building strength and muscle.

The benefits of shoulder press machine exercises

Here are five shoulder press machine benefits that make it a valuable addition to your gym setup:

1. Build muscle mass

The shoulder press machine focuses muscle stimulation directly on the anterior (front) and medial (side) deltoids. Well-developed deltoids contribute to a broader, more muscular upper body appearance.

This direct stimulation effectively breaks down muscle fibres, and as these fibres repair, they grow back stronger and larger. Regular use of this machine can both shoulder strength and definition in no time.

2. Follow a fixed motion path

The shoulder press machine follows a fixed trajectory, making it easier to isolate and strengthen the shoulder muscles. This focused approach minimises the involvement of auxiliary muscle groups, which often share the load in more complex exercises.

3. Maintain constant shoulder tension

When using dumbbells for seated shoulder presses, many people mistakenly complete the movement with the dumbbells above their thighs at the peak. This shift in position redirects tension from the shoulders to the traps and upper back.

The shoulder press machine addresses this issue by ensuring continuous tension on the deltoid muscles throughout the entire range of motion. This fully activates the target muscles, enhancing the impact of the exercise.

4. Lower the risk of injury

Performing overhead presses with dumbbells and barbells demands precise form. Without proper technique, there’s a high risk of injury. In contrast, the shoulder press machine offers enhanced stability and safety by guiding you along a predetermined movement path.

5. Lead to bigger guns

While the machine shoulder press mainly targets the shoulder muscles, it also helps enlarge and strengthen the biceps and triceps. This makes it an ideal low-intensity finisher for your arm workout.

Is the shoulder press machine good for beginners?

If you’re just starting your fitness journey, learning how to do a shoulder press machine workout lets you master proper form and technique without the risk of injury. Its fixed motion path creates a safe and controlled environment, allowing you to focus on each repetition without the additional challenge of balancing weights.

Additionally, the adjustable resistance allows beginners to start with lighter weights and gradually increase the load as their strength and confidence grow.

For advanced lifters, the machine encourages maintaining a full range of motion with correct form. It reduces the temptation to cheat the movement, a common issue when using free weights. This ensures that each rep is executed with precision, enhancing the benefits of every movement.

For optimal results and safety, consider consulting a fitness professional to ensure that the shoulder press machine is used correctly according to your specific fitness needs and health conditions.

 

Source: https://www.lifefitness.com.au/how-to-do-machine-shoulder-press/

Q:Why do you think STOTT PILATES^® is effective for injury prevention and rehab?

A:You have probably heard this phrase many times before: ‘The best medicine is exercise.’ When we review the work of academic journals worldwide regarding how one should manage musculoskeletal disorders, such as low back pain, neck pain, shoulder pain, and osteoarthritis, restorative and therapeutic exercise methods such as Pilates are frequently considered first before other forms of intervention.

When we don’t activate the right muscles or they’re not being fired at the right time or in the right way when we move, this will lead to neuromuscular control imbalances, which are a leading cause of injury and poor performance.

Pilates is a great tool for assessing how a client is performing many different movements, providing us with valuable information about why they might have pain in certain areas and what they will need to work on to restore optimal movement and alignment.

Also, considering one of the most important training principles— the variability principle— Pilates offers us thousands of exercises with modifications and equipment options to be able to create a specific program for every type of client, from rehab to pro athlete. We’re using Pilates exercises to help clients transfer and manage loads efficiently.

That’s why for Pilates instructors it is so important to review and know a lot about anatomy and biomechanics. If we’re able to think about all the modifications we can provide (rhythm, breathing pattern, equipment, closed or open kinetic chain, resistance, type of muscle contraction, etc.) and adapt the exercise in each phase, we will be able to apply this powerful method to every situation and client.

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Q:How do you use STOTT PILATES to treat patients who have low back pain?

A:Low back pain is a multifactorial disorder with a high prevalence. Most people experience back pain at some point in their life. The main guidelines worldwide recommend supervised exercise therapy as the first line of treatment and Pilates is a great opportunity to apply that.

Approximately 85% of low back pain is unspecific; that means we don’t know what’s causing the pain and there’s no X-ray finding. Fourteen percent are related to disk or joint conditions and 1% are known as red flags – severe conditions. That’s why it’s really important that you obtain a clear medical diagnosis from your client before starting them on an exercise program.

To really provide an effective Pilates program, we need to know and understand what neuromuscular imbalances were found in these patients to make the correct adaptations.

From there, we will establish objectives and specific exercises. Here are some of them:

• Breathing disorders
• Proprioceptive disorders. The brain has difficulties understanding how the lumbopelvic region position relates to the environment
• Movement disorders. Typically too much movement in relation to people with no low back pain. However, hips and thoracic spine tend to decrease their range of movement
• Altered muscle onset. Some muscles are not firing properly at the right time (pelvic floor, transversus abdominis). There’s a need to control motor issues
• Altered muscle resistance, strength, power

There’s no way to provide a general recipe of exercises because each patient needs to be assessed individually. Once we have that information, we can tailor the program to their needs.

However, here are the main guidelines I use to work with my low back patients. (Note: It’s important to know their diagnosis first in order to adapt this structure.)

• Assess breathing and provide corrections if necessary
• Control neutral range of movement. Are they able to keep a slight neutral lordosis?
• Assess local muscle activation. If pain or abdominal popping is present during exercises, we may need to adapt or modify the exercise. Educate them about contracting the local stabilizers
• Lumbopelvic stability exercises. Moving adjacent joints and keeping the low back area in neutral if possible:
  • Hip movement dissociation: Working all three planes of motion. Progress from one plane of motion to three planes of motion. Ex: Leg Slides, Side Splits, Leg Circles
  • Thoracic movement: In relation to postural analysis. If the client has hyper kyphosis, maybe don’t program thoracic flexion exercises. Include rotation and lateral flexion exercises. Ex: Spine Twist, Mermaid, Ab Prep, Breast Stroke Preps
  • Upper extremity movements in all positions: Back rowing, front rowing, etc.
• Lumbopelvic mobility exercises. Attending to the medical diagnosis and starting with one plane progressing to all planes of motion if it’s possible

There’s no reason why people with low back pain cannot practice Pilates because they will find it to be a safe and effective exercise method to improve their function and quality of life. Let’s work to help people live better.

 

Source: https://www.merrithew.com/blog/post/2019-10-08/ask-the-expert-what-makes-stott-pilates-effective-for-rehab-and-injury-prevention

Buying cardio equipment is a lot like buying a car.

It’s a major purchase most people make only once every several years. The market changes a lot between buys. And with sales of home fitness equipment up by triple-digit percentages since the onset of COVID 19, there are more new or first-time shoppers than ever.

Perhaps you’re one. If so, we’re here to help you make sense of the marketplace. Because just as today’s cars have more technology baked into them than ever before, treadmill consoles nowadays are capable of things that were unheard of even five years ago. To get the most for your money, your buying process should involve three steps:

1. Understand the options available
2. Determine which options you need
3. Find the right fit for your budget

This guide walks you through Step #1. In the sections that follow, we’ll dive deep into treadmill consoles. We’ll explain how console display layout can affect your comfort and safety on the machine. And we’ll explore new connectivity options and what they can do for you.

By the end, you’ll be ready to find the right match for you.

How to Tell at a Glance if a Console is Good

Why focus so much on the console? While the “ride” underfoot certainly matters, the surface of any fitness equipment you consider should be durable, provide excellent shock absorption, and feel good. That’s table stakes.

The console, meanwhile, is where all of your thinking interaction with the machine takes place. It’s what greets you every time you step onto a cardio machine, be it a treadmill, bike, elliptical or arc trainer. And consoles vary greatly from manufacturer to manufacturer.

A good console gets you into your workout quickly, connects to your devices without hassle, and — if you ever get bored — is capable of presenting you with new training options.

To meet its many requirements, a console control board ought to have a clear visual hierarchy, where:

• Most-used buttons are the largest. Fun fact: That means “go”, “stop” and “cool down” need to be unmissable and located toward the center.
• The second most-used items on the control board are speed and incline. These also should be large and centrally located. One-touch options for preset speeds are also nice.
• Entertainment features like device connectivity or TV controls should be on the periphery.
• Additional workout programs need to be available — and recognisable. Time-tested training protocols like intervals or hills remain in high demand.
• The console display ought to be big enough where you can clearly understand messages on its LED or LCD display.

Finally, don’t forget about the reading rack, which nowadays doubles as a smartphone holder more often than not.

Are You Not Entertained?

Now that we’ve discussed “what” must be on a console control board, let’s examine your options for “how” that information can be presented.

Broadly speaking, you have three categories of options. In order of increasing entertainment value, they are:

1. LED Consoles — The classic, basic workhorse. On LEDs, you push buttons to control the device and read data written in LED lights. Good for people who want to just hammer out miles or meters and who don’t need a lot of frills.

2. LED/LCD Hybrids — These units have some push-buttons and LED info positioned around an embedded video screen. Good for people who want their viewing experience on the console but who may not need the full-on touchscreen experience.

3. Tablet-style Touchscreen LCDs — Basically a high-end iPad mounted on cardio equipment. These displays have the most flexibility and premium features like streaming workouts;

Another key thing to consider: Accessibility. The larger the display area is on a unit, the bigger its messages can be presented. Bigger sizes let the unit say more (helpful for maintenance situations or software updates) and or use larger font sizes.

Get Yourself Connected: Today’s Must-Have Fitness Technology

More exercisers are using more devices in more ways than ever before. In fact, sales of bluetooth headsets grew by 200% during 2019, with Apple AirPods alone selling 60 million units within that category.

About 14 million more people purchased a smartwatch during the first quarter of 2020. And remember, those numbers are pre-COVID. It’s easy to see why “wearable devices” is the #1 trend influencing fitness for four of the past six years, according to the American College of Sports Medicine.

So where 20 years ago people might roll up on a treadmill with a heart rate monitor if anything, today’s trainees come equipped with a smartwatch and a killer set of headphones — and all of them are wireless.

To meet the needs of those many devices (and different brands of device makers), a console needs to offer an alphabet soup of connectivity, including:

• ANT+ lets wireless devices “talk” and relay data to each other. Started with the popular Garmin series of watches/devices, and has expanded over time.
• Apple® GymKit works seamlessly with Apple Watches to share data between watch and device. The watch tracks calories and handles heart rate monitoring while the treadmill records metrics like pace and distance.
• Bluetooth® (or BLE) works on anything from heart rate straps to BEATS-style headphones.
• NFC is a short-range sensor technology most known for it’s use in “tap to pay” credit cards. On a treadmill, it makes syncing with your iPhone or Android super easy.
• Wifi — yes, like in your laptop — is a helpful way to transmit larger amounts of data to your cardio equipment. Useful for tracking treadmill use, maintenance needs, and offering premium content like streaming workouts.

Source: https://www.lifefitness.com/en-eu/customer-support/education-hub/blog/top-quality-design-features-to-consider-when-choosing-your-cardio-console

The use of rowing machines at health clubs has consistently increased over the last decade largely because they provide a great high-intensity, low-impact workout. It’s important to ensure that form and technique are correct to get the most out of the rowing experience.

THE FOUR STAGES OF ROWING

To start, it’s best to know the four distinctly different stages of the rowing stroke:

• Catch: The catch is the beginning of the stroke. Lean slightly forward while maintaining muscle engagement through the back for good posture. Extend the arms. Shins will be vertical. The seat will be 6 to 8 inches from the feet and the heels will be slightly lifted.
• Drive: The drive happens in two phases. First, extend at the knees to drive the seat back. Keep the arms extended and the back long. In the second part of the drive the legs come to full extension. Open the hips and lean back slightly.  As you extend at the hip you feel the glutes engage. Keep the core activated throughout the movement to maintain good alignment.
• Finish: The stroke is completed by pulling the handle to the lower part of the ribs while still leaning back slightly. At the finish, the shoulders will be slightly behind the hips and you will feel the core working. The sequence of movement in the drive is legs drive first, then body hinges back, and finally the arms pull.
• Recovery: The recovery is just as important as the drive. The sequence of movement in the recovery is the reverse of the drive: arms first, then body, then the leg. The recovery should be slow while the drive is quick. And, you complete the sequence by returning to the catch.

IMAGINE YOU’RE IN A BOAT

Whether you are in an actual boat or on a rower, it helps to imagine the hydrodynamics involved in rowing. Power is delivered during the “catch” phase when the oar hits the water, and the body in the most compact position is ready to explode with controlled power. This portion of the movement is what actually moves the boat on the water. Maximum power is delivered in the first half of the movement while the second half controls the taper of power with the maintenance of technique.

Since rowing requires consistently reversing directional movement patterns, a taper of energy in either direction helps control the amount of energy required throughout the entire movement. Mastering the technique of rowing can help an individual maximize the efficiency of their energy expenditure regardless of their level of fitness.

THE CATCH PHASE

The power of the catch phase is distributed to the oar to move the boat on the water. The finish phase is at the end of the range of motion, after the power has already been delivered to the oar. The oar comes out of the water and the individual returns to reset their body into the ideal compact position necessary for the catch phase to deliver power again. At this point the torso is tall and the back is flat right before you push off. Ideally at the end of the range of motion, the powerful velocity created throughout the movement has been reduced to zero.

QUICK REMINDERS

Whether you are just starting out or you have been rowing for years, try not to forget these technical reminders while rowing.

1. Catch and release. Control your timing, tempo and power production.
2. The order of muscular recruitment is legs and hips, core, back, arms and then reset
3. Breathing rate should change with intensity. Switch from one breath per stroke cycle to two breaths per cycle when things start to get intense.
4. Start with slower strokes per minute (16 to 22) to master technique before moving on to faster strokes per minute (23 to 30).
5. An appropriate warmup starts with moderate power and focuses on technique.
6. Find your “race pace” for the distances of 2,000 meters, 5,000m and 10,000m. Practice maintaining the race pace power required for each distance.
7. Utilise strokes/minute, watts, split time (and heart rate if possible) to control the intensity during your total time duration and distance traveled.
8. Practice training slightly above and slightly below race pace for varying distances and durations.

Source: https://www.lifefitness.com/en-eu/customer-support/education-hub/blog/understanding-the-basics-of-rowing

Staying healthy now is more important than ever before. Due to COVID-19 people started to workout at home, because they needed to. What was born from hardship, became a habit for many and they actually started to like it. And although the benefits of a health club are evident, working out at home can be a great addition to keeping up a healthy routine more easily. Investing in a home gym seems a right decision to make in the light of the things that keep on everything happening around us.

But how could that gym set up at home possibly look like and where should it be? We have put together 5 home gym ideas for you, that hopefully will not only serve as an inspiration but also as a first step into a healthier life.

 

BEDROOM GYM 

When space is tight, home fitness equipment can end up in a bedroom. While this doesn’t give you a dedicated space to train, it can be all you need to keep your workouts top of mind. Here are a few things to keep in mind while making a bedroom gym.

BENEFITS

• Easy access to your fitness equipment makes it easier to start working out.
• If your bedroom has a flat screen TV it can take your mind off of your cardio workouts at home, just be sure to angle any cardio equipment so that there’s a clear view of the TV.
• A room away from common areas provides privacy during workouts and keeps gym equipment out of sight when you have guests.

GYM EQIPMENT IDEAS

• One piece of cardio equipment placed near an outlet (if required). Consider more compact options like foldable treadmills, hometrainers, spin bikes, rowing machines, ellipticals or compact cross trainers that tend to have a small footprint.
• Yoga mat or exercise mat for stretching and yoga sessions.
• Stock up on gym accessories like stability balls, gym balls, medicine balls, resistance bands or dumbbells. They provide plenty of added workout options, don’t require a large amount of storage space and can be easily stored out of sight in a closet or under the bed.

If you have a little more space at your disposal, consider adding a functional training rack to your configuration for more workout options and built-in storage.

ADDED CONSIDERATIONS

• If noise is an issue, consider cardio equipment like cross trainers that have nearly silent operation.
• Avoid hanging clothes on your cardio equipment because it’s easy to decide not to work out when you have to clear off your treadmill first!

THE BASEMENT GYM 

Basement gyms range from equipment placed off to the side of an entertainment center to full rooms dedicated to training. Basements are great for strength training and weightlifting due to the resiliency of the space. With a basement gym you often have the rugged durability needed for serious training but in a space that is more refined and better temperature controlled than e.g. a garage.

BENEFITS 

• Basements can offer a dedicated workout space that allows for multiple equipment options and larger fitness equipment such as treadmills, smith machines (squat racks), rowing machines, etc.
• This part of the house is generally cooler than above-ground floors, which is a plus during strenuous workouts.
• Basements often have a concrete foundation, meaning they can handle a fair amount of weight.

GYM EQUIPMENT IDEAS 

• One or two pieces of cardio equipment. Consider a treadmill and a rowing machine or spin bike.
• Weight training tools like a squat rack, bench, kettlebells, dumbbells and barbells.
• Other accessories like stability balls, medicine balls, an exercise mat and a foam roller.

ADDED CONSIDERATIONS 

Additional flooring is ideal for basement gyms outfitted with rugged strength training and weightlifting equipment. Rubber flooring can be purchased online or at most hardware stores. Standard 50 x 50 cm square interlocking tiles vary in thickness and are easy to install.

THE LIVING ROOM GYM 

When space is tight, home gym equipment can end up in the living room. While this doesn’t give you a dedicated space to train, it can be all you need to keep your workout routine intact and top of mind. Here are a few things to keep in mind while creating a fitness space in your living room.

BENEFITS 

• A living room may be full of entertainment options like TV and music, which can take your mind off of your cardio exercises at home.
• Easy access to your gym equipment makes it easier to get workouts done.

GYM EQUIPMENT IDEAS 

• One piece of cardio equipment. Consider a foldable treadmill, indoor cycle or rowing machine, all of which can be easily moved out of the way when not in use.
• Strength training tools like kettlebells and dumbbells that can be stored out of view, and an exercise mat for stretching and yoga.

ADDED CONSIDERATIONS 

• Consider the aesthetics of the equipment. Cardio equipment like an IC5 indoor cycle or Row HX trainer have design elements that you might not mind showing off.
• If noise is an issue, consider cardio equipment like cross-trainers that have nearly silent operation.

THE GARAGE GYM 

The garage is a great place for strength training, functional training and bodyweight training. It’s an ideal area for a home gym as it allows you to have serious workouts and throw around some weights without damaging your home. A garage can be large enough to create an impressive, dedicated space for home workouts. And you can create a motivating environment with music, lighting and whatever design elements you can think of.

BENEFITS 

• Excellent for a large functional workout zone or strength training area.
• Allows you to exercise in a separate part of the home away from distractions.
• Ample space gives you the opportunity to add equipment over time and slowly build up your home gym.

GYM EQUIPMENT IDEAS 

• One or two pieces of cardio equipment
• A half rack or Smith Machine
• Dumbbells
• Weight bench or crunch bench
• Barbells and weight plates

ADDED CONSIDERATIONS 

Additional flooring is ideal for garage gyms outfitted with rugged strength training equipment. Rubber flooring can be purchased online or at most hardware stores. Standard 50 x 50 cm square interlocking tiles vary in thickness and are easy to install.

THE LOFT GYM 

We know this option might rarely be for everyone, however, if fitness is your lifestyle and you live in a loft that still needs some functional decoration fitting your sportive needs, this is just what you have been looking for!

Putting up a gym in your loft literally has the boutique feel to it and helps you to keep your fitness routine top of mind. Being part of your extended living room, this type of home gym provides you with all the entertainment options you need for a good workout.

BENEFITS 

• A living room may be full of entertainment options like TV and music, which can take your mind off of your home workouts.
• Easy access to your gym equipment makes it easier to get workouts in.

GYM EQUIPMENT IDEAS 

• Depending on space various pieces of cardio equipment. Consider a mix of powered and non-powered devices like a treadmill, Indoor Cycling bikes or rowing machines to add some variety to your workout routine.
• Strength training tools like kettlebells and dumbbells that can be stored in a functional training rack which provides with numerous options for additional functional exercises and keeps the space tidy. A CMDAP can help working out dedicated muscle groups that need extra attention, while still being multifunctional.

ADDED CONSIDERATIONS 

• Consider the aesthetics of the equipment. Cardio equipment like an IC5 indoor cycle or Row HX trainer have design elements that you might not mind showing off.
• If noise is an issue, consider cardio equipment that have silent operation.

Source: https://www.lifefitness.com/en-eu/customer-support/education-hub/blog/the-5-best-home-gym-ideas

Even if you’re already a member of a health club, a home gym offers the perfect complement to your training routine. Having fitness equipment in your home is a great way to keep your health top of mind. However, building a home gym can be challenging as well, since numerous things have to be considered in order to create a place you really love to workout at. This is why we have put together the most important facts you have to keep in mind, when planning the home gym of your dreams.

ENVIRONMENTAL CONSIDERATIONS FOR A HOME GYM

ATMOSPHERE  

The right atmosphere can keep you motivated and inspired. No matter where you place your equipment, try to create an area that allows you to escape day-to-day distractions. A workout room can provide both a space for exercise and a place to recharge.

LIGHTING  

Lighting can completely change the feel of a space. Try harsh or dim lighting to add intensity to a space, or softer lighting for a more relaxed workout area. Add colored lighting for a unique space that gets you in the zone.

MUSIC & ENTERTAINMENT  

Music is a great motivational tool. You can always use headphones but since you are in your home you have plenty of options for sound bars and speakers. The TV that you already have can serve as a great distraction during long cardio workouts.

COLOUR  

Whether it’s the logo of a favorite sports team, a splash of color, or motivating photography, adding elements that inspire you help progress your training and create an environment that you truly want to be in. Be creative!

MIRRORS  

Mirrors are a great option for amplifying light in your gym and making it feel larger. They also help you keep an eye on your form.

FLOORING  

An important, and often overlooked, consideration that depends upon your training style. If you primarily use cardio machines, an equipment mat to protect your floors and a yoga mat for stretching may be all you need. If you are placing dumbbells and weights on the floor, consider a more robust option for added protection and noise reduction.

ELECTRICITY  

Before you plan out your home gym, consider where the outlets are in the room. This helps you pick the best locations for equipment that requires power, like treadmills and ellipticals.

WHICH EQUIPMENT SHOULD I INCLUDE IN MY HOME GYM?

CARDIO EQUIPMENT  

Cardio equipment is a staple of most fitness routines. Even if you enjoy outdoor activities like cycling or running, cardio equipment is a great alternative when the weather isn’t cooperating. It also provides specific workouts and data tracking to help keep you on track. There are several major types of cardio equipment, including treadmills, upright and recumbent bikes, spin bikes, cross trainers, and rowing machines.

SIZE

One of the biggest determining factors in selecting equipment is the footprint. Treadmills often take up the largest amount of space, followed by cross-trainers. Indoor cycles and rowing machines tend to have smaller footprints.

MOBILITY AND STORAGE

Another important factor is the ability to move and store fitness equipment. Some treadmills can be folded up when not in use, significantly decreasing the need for dedicated space. Rowing machines are easy to move and can be stored upright in a corner or even a tall closet. These features are great to have if you are limited on space.

ENTERTAINMENT 

Some cardio pieces offer limited entertainment options, while others are the equivalent of a smart TV with workout programming, apps, workout tracking and more. Choose the specific workout entertainment experience that fits your workout routine.

COMFORT AND CONVENIENCE

Many products have additional features outside of what’s offered in the console or workout programming. Quality treadmills offer features like shock absorption to reduce impact on the joints. Automatic stop, side platforms to step on and off, hand rails, and noise reduction features are all important if multiple users will be exercising on the equipment.

STRENGTH TRAINING EQUIPMENT

There are several types of equipment available for strength training in a home gym environment, each offering their own benefits. Your fitness goals, preferred method of training, and available space will determine which options are best for you.

CABLE MOTION 

CMDAP: Cable motion dual adjustable pulleys are a great option that combine some excellent features of both home gym systems and free weights. CMDAPs utilize two cable pulleys tethered to a weight stack, which means that resistance is easily selectable and is built into the product. The cables allow you to define your own motion paths, so you can perform a wide array of exercises for a total body workout. CMDAPs tend to have a larger footprint than most offerings and require more ceiling height. A CMDAP also requires plenty of open space around the equipment to perform exercises.

FIXED MOTION 

Home Gym Systems: Home gyms provide significant exercise variety and are designed to save space. Resistance is built into the machine. Home gyms provide an experience like selectorized machines used in health clubs with fixed paths of motion that are meant to isolate specific muscle groups.

Smith Machines: Provide versatility and allow you to perform many of the exercises that can be done on a rack, but in a design that is ideal if you’re working out alone. Smith machines have a bar incorporated into the equipment, but weight plates are necessary for resistance and a bench is also crucial for expanding exercise options.

FREE WEIGHTS 

Dumbbells: Free weights provide complete control of your motion pattern. Having a set or two of dumbbells is a recommendation for any home gym since they are small and relatively easy to store.

Racks: Incredibly versatile and offer you the ability to utilize major compound lifts for strength and functional training. Racks are great for those that want to train with free weights, but consider the additional purchase of a bar and weight plates needed for this option. A bench is also another component if you are building your home gym around a rack. Racks are also configurable and provide the ability to add on a multitude of accessories for additional exercises and training techniques, like Functional Training or bodyweight exercises.

Source: https://www.lifefitness.com/en-eu/customer-support/education-hub/blog/how-to-build-the-perfect-home-gym

Build muscle in your glutes and shape your bottom

The simple answer is that you should plan on using both strength training and cardio to build muscles in your glutes and shape your bottom. There is no magical exercise that will ‘tone’ or ‘shape’ a muscle, but performing exercises that effectively target the glutes in combination with a reduction in body fat will make these muscles appear more prominent. There is always the potential for issues whenever one is training for aesthetics: your genetics will always play a role. It is possible that certain body ‘shapes’ may not be possible for some people. But, if you focus on training to be fit, happy, and healthy, then looking better will be an added bonus.

Exercises for your glutes

Typical strength exercises that will work the glutes include the Eagle NX Leg Press, Squats, and Lunges (among many others). But the Arc Trainer is unique in that it can be used for both cardio and strength training.

Use the incline feature

One feature to keep your eye on when using the Arc Trainer is the incline level. Our internal research shows that, at high inclines (10-20), the Arc Trainer is a quadriceps-dominant motion similar to climbing or stepping. At lower inclines (0-10) the focus will shift from the quads to the glutes.

When focusing on your glutes and bottom, start at a low incline and push yourself to keep a high rate of strides per minute.

Combine strategies for best results

Working at higher power levels will help increase the strength of your leg muscles. Combining strength training, cardio, and a balanced diet will help you achieve results the fastest. Good luck on your fitness journey.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/ask-the-expert-how-to-use-the-arc-to-shape-your-glutes-and-bottom

In today’s eco-conscious world, selecting the right flooring for your gym isn’t just about durability and aesthetics—it’s also about making a positive impact on the environment. With sustainability at the forefront of many fitness enthusiasts’ and gym owners’ minds, knowing what to look for in eco-friendly gym flooring is key. Here’s your comprehensive guide to making an informed, sustainable choice. 

1. The Importance of the Material: 

Recycled tyre rubber solutions are subjected to a compaction process using polyurethane (PU) adhesive. As a result of wear and tear, the adhesive bond may weaken, releasing some of the recycled rubber particles. 

Flooring made from virgin recycled rubber, on the other hand, undergoes a vulcanisation process which results in a polymer chain with a very compact structure and no particles are released into the environment. Therefore, we recommend that, to adopt more sustainable practices, you research the origins of each type of flooring and seek renewable and recyclable materials from sustainable sources that guarantee a cleaner production cycle. 

2. The Lifecycle Lowdown:

Consider the entire lifecycle of the product. Is the flooring designed to last, reducing the need for frequent replacements? Also, check if it’s recyclable at the end of its life. A commitment to a circular economy is a hallmark of truly sustainable flooring options.

3. Production Practices:

How is the flooring made? The most eco-friendly options are produced using energy-efficient processes that minimize waste and carbon footprint. Companies transparent about their manufacturing practices offer reassurance that they’re as committed to the planet as they are to their products.

4. Certifiably Sustainable:

Look for certifications that validate a product’s environmental claims. Certifications can provide a benchmark for sustainability, ensuring that the flooring meets stringent environmental standards.

5. The Power of Efficiency:

Efficiency isn’t just about how the flooring is made; it’s also about how it performs. High-quality, durable gym flooring reduces the need for replacements, cutting down on waste and ensuring your investment is both economically and environmentally sound.

Making Your Choice:

When choosing your gym’s flooring, consider not just the immediate impact but the long-term implications of your choice on the environment. Pavigym’s expertise in eco-friendly flooring can guide you towards making a responsible choice that benefits both your health and the environment.  By prioritizing sustainability in your selection criteria, you contribute to a healthier planet and set a positive example for your community. 

Remember, every step towards sustainability is a step in the right direction. Choose wisely, choose for the future.  

Source: https://www.pavigym.com/en/blog/eco-friendly-gym-flooring