Category: Fitness

TIPS FOR SETTING UP A HOME GYM

A home gym set-up is a convenient and easy way to stay fit and healthy.

Popular cardio machines to have at home include treadmills, exercise bikes, ellipticals and rowers. Cardio equipment is used to burn fat and improve your cardiovascular ability. Treadmills are good for people who like running and walking, while exercise bikes, ellipticals and rowers are good for those who prefer low impact exercise.

Resistance training builds and strengthens muscles and can be done in several ways. Weight training machines are good but there are other options if you have space or budget restrictions. Excellent options for resistance training include using resistance bands and resistance tubes.

Good equipment for weight training includes items such as barbells, dumbbells, kettlebells and weight benches.

Boxing can be an full-body workout in itself. Consider investing in a boxing bag and some boxing gloves. Breaking up your normal workout program with some boxing is guaranteed to make any workout more fun. You could also try partner-work with a family member using a glove and mitt combo.

Some miscellaneous items should also be considered when creating a home gym. Consider buying a gym mat or yoga mat for stretching and floor-based exercises. You might also consider a stability ball for abdominal work. A heart rate monitor is helpful to track your cardiovascular workouts.

Finally, it’s good to use a foam roller before and/or after a workout, to help relieve muscle tightness and soreness, and increase your joint range of motion.

Visit us online to see our range of fitness products, or visit us at Moorabbin, Kilsyth or Northcote for expert advice from our fitness staff. If you are not able to get to a store, please phone your nearest store for advice… we’re here to help!

CORE BLASTER

At-home workout #1

Program put together by GET GOING PT

This exercise program is designed to stimulate all areas of your core in one single 30 minute circuit. Increase or decrease the number of reps to tailor toward your fitness level. A solid wall is recommended for this program.

Equipment needed:

1x medicine ball – 3kg for beginners or 5kg for advanced

1x light dumbbell – 3kg for beginners or 6kg for advanced

1x heavier dumbbell – 5kg for beginners or 8kg for advanced

1x fit ball

1x ab wheel

Gym mat or yoga mat

20 second rests between sets | 1 minute breaks between each round | 3-5 rounds

Exercises:

Dumbbell single leg toe touch – 10 reps each side —
Holding the dumbbell and standing on a single leg, slowly hinge from the hip and reach down to the toes (or as low as you can) without rounding your spine. Wearing running shoes with good support is recommended.

Fit ball trunk extension — 20 reps each side —
Lie face down with stomach on the fit ball and feet fixed on the wall for stability. With moderate and controlled movement, hinging primarily from the hip, lift your chest up then lower all the way back down.

Medicine ball Russian twists – 50 reps –

While holding a crunch position ¾ of the way up, rotate your trunk from one side to the other, placing the ball beside you on each rotation. Repeat for 50 reps. For a deeper burn, keep the feet elevated off the floor.

Dumbbell side bends – 20 reps each side –

Standing in an upright position hold onto one dumbbell, with the other hand free. Bend sideways toward the free hand reaching down toward the side of the knee. Work your way back to an upright position.

Ab wheel rollout – 10 reps —

While grasping the roller, start on your hands and knees and slowly roll the ab wheel forward as far as you can while keeping you back straight, then roll the ab wheel back toward your knees.

Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.

TOTAL BODY BURNER

At-home workout #2

Program put together by GET GOING PT

This program is designed to test your fitness in all facets, while boosting your metabolism and promoting an all-round toned physique. Increase or decrease the number of reps to tailor toward your fitness level. A tree or pillar can be used as an anchor for the resistance tube set.

Equipment needed:

1x kettlebell – 8kg for beginners – 16kg for advanced

1x resistance tube set

2x dumbbells – 4kg for beginners – 8kg for advanced

1x gym mat

20 second rests between sets | 1 minute breaks between each round | 3-5 rounds

Exercises:

Kettlebell squat to shoulder press – 20 reps —

Stand with your feet hip-width apart. Hold the kettlebell with both hands by the handle in front of your chest. Squat down with a straight back. Push the kettlebell overhead while extending the knees.

Kettlebell upright row with squat hold – 20 reps —

Hold a squat stance while holding the kettlebell with both hands by the handle in front of your hip. Pull the kettlebell up to the chest height while raising the elbows to shoulder height.

Resistance tube pulls – 30 reps —

Anchor the resistance tube around a tree or pillar. Stand with your feet hip-width apart facing the anchor with knees slightly bent and pull the tubes with both hands while retracting the shoulder blades.

Resistance tube pushes – 30 reps –

Anchor the resistance tube around a tree or pillar. Face away from the anchor, holding onto the resistance tube handles. Stand with one leg in front of the other with knees slightly bent and push the tubes with both hands.

Dumbbell renegade rows – 40 reps —

Get into position as if you were doing a push-up on your knees or toes. Position the two dumbbells on the floor, shoulder-width apart. Hold onto the dumbbells and row one at a time while keeping your chest facing toward the floor by activating your core.

Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.

PARTNER TRAINING FOR FAMILIES

At-home workout #3

Program put together by GET GOING PT

This program is designed to work in pairs, to work together and motivate each other. Anyone at almost any fitness level can follow. The difficulty of this exercise program will depend on how hard you push. This program is great for families (yep, even the kids!)

Equipment

2x skipping ropes

1x aerobic step

1x pair boxing gloves

1x pair focus pads

2x gym mats

30 second rests between sets | 1 minute breaks between each round | 2-4 rounds

Exercises:

Boxing – 1 minute for each partner —

Do one round of boxing each with one partner pushing and the other partner working the focus pads. Adults, go easy on your kids when punching!

1 minute of aerobic steps

Working as a pair, taking one step up and down then your trainer partner to complete a rep straight after. Try to get a good rhythm together! Hold onto some dumbbells or other weights to increase the intensity.

1 minute of skipping

Work at your own pace. Consider spicing things up using different variations like reverse, doubles or scissors if you’re capable.

1 minute of push-ups with high fives

Both taking a gym mat and facing one another, complete as many push-ups (on the knees or feet) as you can. Slip in a little high five at the top end of the movement!

Shop our range of fitness equipment and accessories in store at Moorabbin, Kilsyth or Northcote or online.

5 Ways to get motivated in Winter.

We all know exercise is important, but how do we get motivated when it’s dark, cold and raining?

Here are our top 5 ideas to help you get motivated to get active this winter:

  1. Join a team

If you’ve ever wanted to play a team sport – such as netball, basketball or football – now is the time to start. Nothing makes you more motivated to participate than knowing that others are depending on you.

  1. Find a gym buddy

Not a fan of team sports? Not to worry. Find yourself a gym buddy and organise a few days a week to go together. Not wanting to let someone down is a big motivator to get you out from under that doona.

  1. Treat yourself to new fitness clothing or shoessportsmart-catalogue-photoshoot-19-of-100.jpg

One way to motivate yourself to get active is to get some fantastic new fitness clothing and shoes. It’ll give you a boost of confidence. Plus, the only way to show off your new outfit is if you leave the house! Check out Sportsmart’s range of Clothing and Footwear here.

  1. Train for an event

Sign up for a fun run, or an obstacle course; whatever gets you going! Having a goal to work towards makes training a lot easier and much more rewarding.

  1. Workout at home

Still not inspired to leave the warmth of your house? Then don’t! Invest in gym equipment and free weights and get active at home. Download an app or a workout plan and get going. All in the comfort of your pre-heated living room.

Check out Sportsmart’s website for everything you need to stay motivated to work out, this Winter.

Benefits of using a rowing machine

Rowing machines have been around for a long time, but it seems rowing machines are becoming more popular than ever. So, what makes the rower such a good piece of fitness equipment? Bodyworx KR6000 Turbine RowerRowing machines provide one of the best full body workouts that you can get from a piece of gym equipment.

The rower involves pulling your own weight, providing a strong workout not only for lower body but also the upper. The back, shoulders and arms all benefit from the motion of the rower. To make it even harder, most rowers enable you to adjust the level of resistance.

Not only is the rowing machine great to help build muscle, it is also one of the best pieces of gym equipment to burn calories. As you work up a sweat and work harder, your heart rate and lung capacity increase, improving your aerobic system.

Rowing machines are considered a low impact workout. This means there is less strain placed on the joints, making the risk of injury a lot lower compared to using high impact machines, which can jar the joints.

The rower can be used all year around – and, come summer, why not hit the water and give it a try for real?

Check out the full range online at Sportsmart or in store at one of our 3 Melbourne locations.

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