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Basement Remodeling Build A Home Gym In Your Basement

Gym memberships can be expensive. Taking the time to build a basement home gym lets you workout without the membership fees or the commute. Learn more about building a home gym in your basement.
To Your Health
It is no secret that regular exercise leads to a longer, healthier life. However, as you get older and start a family, your schedule gets busier and the regular visits to the health club slow down until they stop completely. Yet, as you get older and your life becomes more stressful you need regular exercise more than ever.
A homeowner with a basement can’t use the busy schedule excuse if they add a basement home gym when they are considering a basement remodeling project. A basement home gym and regular exercise will benefit the entire family.
How to Begin Making Your Basement Home Gym
When you are planning your basement remodeling project with your contractor discuss constructing a home gym area. The remodeling contractor will have advice on issues such as:

Space…The room will need to be large enough to accommodate all equipment you may add in the future with adequate room around the various stations

Electrical connections for exercise equipment

Heating and cooling…An exercise area needs proper ventilation

Floors…You may want to install floors which can withstand heavy use

Cable connection…If you would like to watch television while exercising

Walls…A paint which can be cleaned easily might be a good choice

Your remodeling contractor will discuss these and other options with you. The location of the room in the basement and the size of the interior entry door will need to be thought through. Once your contractor has an understanding of your desires they will be able to provide you with a written estimate of costs. The estimate may be adjusted as needed to fit your budget restrictions.

Tennis Strokes – Chop Stroke, Slice Shot, Half-volley And Court Position

Knowing your tennis strokes makes all the difference. Learning how to play tennis can be fun and rewarding. Tennis is a great game once you have mastered the basics but in the initial stages developing control and technique takes some practise. This article teaches a few basics.

Chop stroke.

One of the most important teniis strokes to master is the chop stroke. The chop stroke is a shot where the angle towards the player and behind the racquet, made by the line of flight of the ball, and the racquet travelling down across it, is greater than 45 degrees and may be 90 degrees. The racquet face passes slightly outside the ball and down the side, chopping it, as a man chops wood. The spin and curve is from right to left. It is made with a stiff wrist.

Turning the chop into a slice.

The slice is one of the tennis strokes that requires a deft touch. The slice shot merely reduced the angle mentioned from 45 degrees down to a very small one. The face of the racquet passes either inside or outside the ball, according to direction desired, while the stroke is mainly a wrist twist or slap. This slap imparts a decided skidding break to the ball, while a chop “drags” the ball off the ground without break.

Footwork for the chop and slice shots.

The rules of footwork for both these shots should be the same as the drive, but because both are made with a short swing and more wrist play, without the need of weight, the rules of footwork may be more safely discarded and body position not so carefully considered. As with any tennis strokes, proper execution calls for a commitment to practise and training – a one hour coaching lesson can pinpoint your weaknesses and let you know which areas of your game to work on.

Strategic use of the chop and slice shots.

Both these shots are essentially defensive, and are labour-saving devices when your opponent is on the baseline. A chop or slice is very hard to drive, and will break up any driving game.

It is not a shot to use against a volley, as it is too slow to pass and too high to cause any worry. It should be used to drop short, soft shots at the feet of the net man as he comes in. Do not strive to pass someone at the net with a chop or slice, except when there is a large open side.

The drop-shot is a very soft, sharply-angled chop stroke, played almost completely by action of the wrist. Look to drop the ball within 1 to 1.5 metres of the net for your shot to be effective. The racquet face passes around the outside of the ball and under it with a distinct “wrist turn.” A full shoulder swing is not required for this shot. The drop shot should not be confused with a stop-volley. The drop shot is a wrist shot whereas the stop-volley shot is played with the wrist locked.

Use your short game sparingly.

Use all your wrist-action shots such as the chop, drop shot and slice sparingly. These are the tennis strokes to pull out of your hat at opportune times. They are to complement your main game as opposed to your game being built around them. You still need to make your power and strength drives and a strong serving game the mainstays of your tennis. Use your wrist variations only as an auxiliary for the purpose of upsetting your opponent’s rhythm by varying the pace and spin on the ball.

Saving points with the half-volley shot.

The half-volley shot requires precise timing and extreme accuracy. Practising this shot is important if you want to be able to call on it in a pinch. The margin for error is less than with virtually any other tennis shot, and an ill-timed or executed half volley is almost certain to lose you points. However, getting it right will give you a definite edge and can save points just when your opponent is on the attack.

It is a pick-up. The ball meets the ground and racquet face at nearly the same moment, the ball bouncing off the ground, on the strings. This shot is a stiff-wrist, short swing, like a volley with no follow through. Gym training focusing on wieght training with help develop your wrist strength – crucial in these tennis strokes. For the half-volley, the racquet face travels along the ground with a slight tilt over the ball and towards the net, thus holding the ball low; the shot, like all others in tennis, should travel across the racquet face, along the short strings. The racquet face should always be slightly outside the ball.

The half volley is essentially a defensive stroke, since it should only be made as a last resort, when caught out of position by your opponent’s attacking shot. It is a desperate attempt to keep the ball in play when otherwise the point would be lost. If at all possible, try to move in closer for a full volley shot – relying on the half volley when other options are open to you is unwise.

Positioning Yourself on the Court.

Familiarize yourself with the dimensions and geometry of the tennis court and learn where to be to play an effective game. Playing good tennis strokes while out of position is a sure way to open yourself up to attack.

A tennis court is 39 feet long from baseline to net. In general play while waiting for the ball from your opponent, you should be in one of only two places. These are:

Either standing about 1 metre (3 feet) behind the baseline, centred between the sidelines or 2-2.5 meters (about 6 to 8 feet) behind the net and inline with the ball.

The former is the position for all baseline players and the second is the standard net-play position.

Whenever you are forced or drawn to play a ball away from these areas it is important to return to them as soon as possible. Failure to do so will leave you wide open to your opponent’s attack.

Standing in no-man’s-land after your shot (the area between the baseline up to 3 metres back of the net) will leave you vulnerable, and is basically asking your opponent to drive right at you. Making the effort to get back behind the baseline will pay off in saved and won points. It is much easier to come forward again for the next shot if required than to try to play the ball as you are chasing it backward.

If you cannot get back then shift to the net position and prepare for avolley – try to turn defense into offense.

Stay on the move, rather than standing and watching your shot. Every tenth of a second counts, and you need to get back into position as quickly as possible. Strive to attain a position so that you always arrive at the spot the ball is going to before it actually arrives. Do your hard running while the ball is in the air, so you can steady yourself prior to playing your stroke.

It is in learning to do this that natural anticipation plays a big role. Some players instinctively know where the next return is going and take position accordingly, while others will never sense it. It is to the latter class that I urge court position, and recommend always coming in from behind the baseline to meet the ball, since it is much easier to run forward than back.

Should you be caught at the net, with a short shot to your opponent, do not stand still and let your opponent pass you at will, as they can easily do. Pick out the side where you think they will hit, and jump to it suddenly as he swings. If you guess right, you win the point. If you are wrong, you are no worse off, since he would have beaten you anyway with his shot.

Your position should always strive to be such that you can cover the greatest possible area of court without sacrificing safety, since the straight shot is the surest, most dangerous, and must be covered. It is merely a question of how much more court than that immediately in front of the ball may be guarded.

A well-grounded knowledge of court position saves many points, to say nothing of much breath expended in long runs after hopeless shots. Many of the top players have spent many hours doing positional drills – practising the art of moving back into position as soon as they have played their strokes. Sharpening your skills and honing your reflexes will pay out in the long run.

It is a good idea to get some more indepth guides and coaching manuals for insights on the game from professional players. The main thing is to keep practising. Sometimes strains and sore muscles can put you off your training but often working through them is the fastest way to overcome them and increase your strength. Remember that building your aerobic fitness and strength will make it easier to play your tennis strokes with precision and control.

Is The Bowflex Pr1000 The Best Home Gym For You

Investing in the Bowflex PR1000 Design means investing in a convenient and dependable way to get total body fitness using only one home gym. This very functional gym set up at this time enjoys 4.5 stars out of a five-star customer rating method at Most retailers. Its top selling points include a portable gym that takes up little space, heavy-duty Power Rod strength technology, and an impressive number of routines you’re able to perform with just one exercise machine.

It is usually recommended that you read up regarding PR1000’s exclusive features and its positive and negative aspects first before ordering. Also, some online-written feedback can help you evaluate if it is the machine that may be best suited for you and your exercise goals. By doing this, you will surely have a better idea as to how owners found this Bowflex gym and learn from their own individual experiences with it. With the Bowflex PR1000 Model, you’ll be able to insert anywhere from 5 to the maximum 210 pounds of resistance with the exclusive Power Rod technology. This kind of weighted resistance technology yields better results compared to free weights, which can actually affect joint injuries. A mix of customizable and “customary” home gym routines are easily done using the PR1000. You can find both a horizontal bench press as well as a lat pull-down attachment available for a variety of training programs of virtually all essential body parts. Additionally, a built-in cardio rowing machine allows for for cardiovascular workouts before or after a more rigorous set of exercises. It folds away very well while it may not be required.

Aside from weighted resistance training and fitness, the Bowflex PR1000 Model provides a unique rowing machine attachment to perform aerobic workouts. This makes warming up and cooling down between more aggressive sets a lot easier and convenient. The PR1000 is powered by Bowflex’s patented Power Rod resistance technology. It goes through rigorous quality assurance tests so they will endure even the most vigorous training routines without breaking. The Bowflex PR1000 Machine does not provide the option to upgrade beyond the supplied two hundred ten lbs of weighted resistance. Several users who are during the more advanced stages of resistance training and strength conditioning find this resistance unsatisfactory and wish for an increase. While somewhat over 200 pounds of weighted resistance may be good to stay toned and healthy, most serious body builders and strength trainers find the limit not good enough. The PR1000 doesn’t offer the choice to upgrade to heavier resistance.

For the most part, the Bowflex PR1000 Machine earned lots of 5-star online rating even despite the minor issues that a few users brought up. The fact that strength training provides greater benefits and less of the safety risks compared to free weights can’t be denied, and many owner reviews at Amazon seem to emphasize this. The Bowflex pr1000 home gym can be the exact low price personal gym for the fitness enthusiast that is not a professional bodybuilder, due to your inability to increase beyond the 210 lbs. In spite of this, for conditioning, losing body fat and having a home gym at a very affordable price it’s an excellent value.

Determine What You’d Like Out Of Your St. Louis Gym

You’ll find the appropriate St. Louis gym to fit your personality and lifestyle regardless of your fitness level and goals. A majority of gyms will have trained staff members that will give you the best workout routines to boost your strength, flexibility and endurance, while keeping you motivated. You’ll have many long term health benefits once you get yourself on a consistent exercise routine. Studies show physical exercise cuts down your risk of developing high blood pressure, diabetes and other diseases as you get older.

Find a St. Louis gym that provides you with the specific type of facility that you will want to use all the time. Different facilities use different brands of weights or weight machines. You’ll want to check out how the equipment is laid out to determine if you can adjust your routine in comparison to the equipment. A particular pattern for the weights will be set up in the gym so that you are able to hit every major group of muscles in your body in a small amount of time. If you are considering doing a lot of cardio workouts make sure the gym has the kind of exercise machines you use. Most gyms will offer TV’s for your viewing pleasure while you’re on the treadmill, elliptical exercise machine or rowing machine. Gyms can be very noisy places and enjoying your favorite workout music on a digital device can help keep you moving.

One solution to keeping up a regular fitness schedule is to do the types of activities you like in addition to resistance training. To have a full body workout you may want to swim a few times a week. You might like to keep to a workout schedule if you find a gym with an indoor pool to use in any sort of weather. Something else that some gyms offer as an additional kind of workout are racket ball courts or various fitness classes. A large selection of activities will help you keep your workouts exciting and new, so check and see just what the gym offers. Signing up for a yoga class on the weekends will help your flexibility and give you a rest from the resistance training you are doing during the week. Or you might need to take a spin class to fit in a cardio workout between weightlifting sessions.

You’ll also want to think about the fitness philosophy that the gym has before you join. For people with a considerable amount of fitness experience, may only need a basic St. Louis gym that does not have all the extras. Other gyms have personal trainers on staff who help guide you through your workouts and keep you motivated. There are many reasons why you might need a trainer. If you’re just beginning, the personal trainer will give you their expertise in the perfect ways to use the weights without causing any injuries. Personal trainers are also good to have to make certain that you stay on course of your goals and never give up. You’ll want to find a personal trainer who has a similar philosophy on work ethic for it to be a good experience working together with them. You’ll want to find one who understands your limitations but will still push you hard enough to get results. Even when you consider yourself fit, you may still need a personal trainer to get you back in tip top shape for a long endurance race or the next ski season.

No matter what your fitness goals, you can find the right gym facility at the right price to fulfill your requirements. personal training, fitness clubsYou can find the perfect St. Louis gym to match your personality and lifestyle no matter what your fitness level and goals. The majority of gyms are going to have trained staff members that will give you the best physical exercises to boost your strength, flexibility and endurance, while keeping you motivated. You will have many long term health advantages once you get yourself on a regular exercise routine. Research has shown physical exercise cuts down your risk of developing high blood pressure, diabetes and other diseases as you grow older.

Choose a St. Louis gym that provides you with all the specific type of facility that you will want to use on a regular basis. Different facilities use different brands of free weights or weight machines. You will want to look at the layout of the equipment to see how easily you can adapt your workout routine to the placement of the equipment. Many gyms set up their weights in a specific pattern so you can exercise every major muscle group in a short time. If you enjoy the cardio workouts more, make sure that the gym has all that kind of exercise equipment also. Many gyms have giant screen TVs you can watch while working on a treadmill, elliptical machine or rowing machine. Most gyms have a lot taking place and can be quite noisy, listening to music on your phone or IPod is able to keep you motivated.

One solution to keeping up a regular fitness schedule is to complete the kinds of activities you enjoy in addition to resistance training. A fantastic way to get a full body workout is to get in the pool a couple times a week and get some laps in. A gym that offers an indoor pool that can be used year round will be ideal of any fitness person that desires to incorporate swimming into their routine. Another thing that some gyms may offer as an additional type of workout are racket ball courts or various fitness classes. A large selection of activities can help you keep the workouts exciting and new, so check and find out just what the gym offers. If you do a lot of strength training with free weights during the weekdays, you may want to take a yoga class on weekends to improve your flexibility. Or perhaps you might need to take a spin class to fit in a cardio workout between weightlifting sessions.

One more thing to consider is the fitness philosophy of the facilities you consider joining. For individuals with a considerable amount of fitness experience, may only need a basic St. Louis gym that lacks all the extras. Other gyms have personal trainers on staff who help guide you through your workouts and keep you motivated. There are many reasons why you might need a trainer. If you are a novice, a personal trainer will show you the right way to use weights without getting injured. Using a trainer can be another way of ensuring that you keep yourself devoted to your goals and do not quit. It’s important to find a personal trainer who has a similar philosophy on work ethic for it to be a good experience working with them. Finding one that can keep your limitations in mind but will also keep you motivated to push and get the outcomes you want. Even if you have a lot of sports experience you might still require a personal trainer if you need to get back in condition to run an endurance race or need to get a jump start on the upcoming ski season.

No matter what your fitness goals are, you will be able to join the right gym for the best price that will also meet your fitness needs.

Elliptical Machines Suck For Fat Loss Programs

You see them in every gym. Row upon row of elliptical machines in use by folks who havent gotten any fat burning results since Clinton was President. And yet for some reason folks are addicted to elliptical machines and youre about to find out why.

So why would an overweight man or woman stick to a cardio program that doesnt get them any results? The answer of course is human nature, and a bit of brainwashing too. Since the day most folks first stepped into a gym, all theyve been told is how great cardio is for fat loss.

But you and I both can see through that lie. After all, if it worked so great, wouldnt more people be getting results? If cardio worked for fat loss, why are there so many overweight people running marathons? Doesnt that sound the alarm right there?

Unfortunately, most trainers are completely wrong when it comes to their knowledge about cardio for fat loss. They dont know about the studies that show men and women lose only about one pound for every 50 hours of cardio completed.

Most trainers have never read the study that showed some folks over-eat after starting a cardio program and even gain weight! And some trainers have never even heard about interval training, even though two studies have found that interval training works better for fat burning than boring old cardio.

So first of all, cardio is almost a complete waste of your time. Unless you like reading magazines while dripping sweat onto them, theres really no need to ever climb up on one of those machines again.

Whats worse is when you combine long, slow, boring cardio with one of those ridiculous elliptical machines. That becomes the biggest waste of time ever spent in a gym since the day they invented the awful broomstick twist abdominal exercise.

Millions of men and women are wasting their lives and getting no results using elliptical machines, and it makes me mad. But thats human nature. We like to take the easy way out, even when we know better.

Its the same with nutrition. We ALL know what we should and shouldnt be eating. Fruits and vegetables are good and McDonalds is bad. Who doesnt know that? But its so tough to stick to the right diet.

The same goes with our exercise choices. We all know that running intervals is harder work than using the elliptical machine at a slow pace for an hour. And were all smart enough to know that harder work equals more results.

However, were all human. We want the easy way out. We want to believe that taking a pill can help us lose fat. That drinking ice cold water could actually burn enough calories to shed inches from our waistlines. And that doing the equivalent of a Sunday stroll on an elliptical machine could help us burn fat.

But none of those things work. They are all just classic fitness and fat loss jokes. And ones that too many people fall for everyday.

The truth is this. If you want to burn fat, you need to stop doing long, slow cardio on elliptical machines. You need to switch to interval training, and you need to do that outside, or with a kettlebell, or bodyweight exercises. If you are stuck inside, the treadmill is best, and even the stationary bike is better than the dreaded elliptical machine.

You need to fight the status quo. Just say NO to cardio. Get off the elliptical machines and start getting real results today in less time than ever with scientifically proven interval training fat loss workouts.