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Monthly Archives: May 2017

Exercise Machines for Circuit Training

Circuit training combines a series of exercises into a full exercise routine. Each exercise is preformed for a few minutes before moving to the next exercise in the routine. Most circuit training programs are set up around a series of stations alternating between cardiovascular exercise and strength training. The fitness equipment at each station can include exercise machines, free weights, cardio equipment, or simple floor mats for exercises such as push-ups and stomach crunches.

For upper body strength, a variety of exercise machines can be included as part of a circuit training program, such as a chest press, shoulder press, seated or standing row, bicep curl machine, or triceps pull down machine. The machines are used in either a seated or standing position. For lower body, exercise machines such as calf extensions, leg presses, and leg curls provide toning exercises for the legs. These exercises are typical done seated. To ensure both a challenging and safe workout, women can select the proper weight amounts on the machines for their own personal fitness levels.

In addition to strength training exercise machines, a good circuit training program will include exercises on cardiovascular equipment. Treadmills are the most popular cardio equipment typically found in a women’s gym. A treadmill allows the user to walk or run at any pace desired. Most also have the ability to adjust incline. This gives the member the experience of running or walking uphill, working additional muscle groups and burning more calories. Elliptical cross trainers are also popular in gyms. An elliptical machine provides an aerobic workout similar to cross country skiing and tends to be gentler on the knees than a treadmill. Upright or recumbent exercise bikes are another option for low impact, cardiovascular exercise as part of a circuit training program.

Kettlebell Workout

Kettlebell exercises are very intensive and will increase your strength, endurance and balance.  And what we ladies like best about them: they are great fat burners.  Nothing like a weight lifting workout with Russian kettlebells in a Providence gym to melt the extra inches off your body and to get you into tip-top shape in no time.

A  women’s workout, abs, arms, thighs, hips, upper body, the works, should always include cardio and  strength training.  We don’t need to get just one part of our body into shape, just as we don’t want to feel good about just one part of ourselves.  You want to be healthy and feel good about yourself entirely; so you need a full body kettlebell workout.

When you look at the regular, fancy and complicated looking equipment you see in most gyms and compare it to the Russian kettlebell, you may think the kettle bell weights are from another time and place.  And actually you would be right, since they have been used in Russia for a long time.  But don’t underestimate the simplicity of the device.  Modern gym equipments, fancy as they may be, would be hard pressed to give you the same kind of total body workout and amazing results that kettlebell exercises will give you.

Kettle bell weights are usually made from cast iron.  They look like a kettle, hence the name, or like a cannonball with a handle.  Kettle bell weights come at various sizes, which determine the amounts of weight, so they are as suitable for a women’s workout as for a man’s, at any fitness level, even though they may look like it would take herculean strength to wield them.  A full kettlebell workout in a Providence gym will take you less than twenty minutes.  So even as busy as we are nowadays, this is a great way to get into shape that fits into any schedule.

Now, when you get started with your kettlebell workout, it’s recommendable you use a Providence gym and fitness training programs that fit your needs and schedule; to make sure you get the kettlebell exercises right the first time around and thus avoid any injury, as with any gym equipment.  This would also ensure that you’ll get maximum effect for your effort.

Not to Be Annoying at Gym

Have you notice the increased number and popularity of “ladies only” fitness centers these past 10 years of so. The reason, I think, is deeper than just women not wanting to work out in the same room as men. Actually, I think most women probably have no problems working out in the same room as men. But the next time you go to the gym, take a moment and see if you observe what I have seen in most gyms:

• Guy drenched in sweat finishes a set of lat pull downs and proceeds to sit there, and sits there and sits there…
• Guy grabs a 40lbs dumbbell, and a 35lbs dumbbell, 30lbs,25lbs,15lbs, and a 10bls dumbbell, because he wants to run the rack doing lateral raises
• Guy using 315lbs barbell to do bent-over rows (more likely hunched over, moving the bar 3 inches), screaming, grunting, letting all who can hear – his roar of conquest!
• Guy finishing a great set of bench press, drenched in sweat, gets up and walks off – leaving most of his sweat behind. Oh, sweet!
• Guy finishes a set of incline presses, and then just drops the dumbbells to the ground. One time I saw this, an employee of the gym said something to the guy. The guy bellowed something like, “you got a problem, little man” – this guy being the hulk, of course. Not really!

I could go on. Why would women want to work out in that environment when they have can have an alternative. I have had my doubts often. Yet, if you are going to work out at the gym, this could be the environment you find yourself in.

Most gyms nowadays have separate areas for “average folks” like us and hardcore weightlifters/bodybuilders. But there is no rule that says you cannot use both areas. And you should! A great reason for doing a set of bench presses in the hardcore side is the inspiration that comes from being with a bunch of guys and gals pumping enormous amounts of weight. Okay, now, do not get carry away and try something beyond your level. Just workout at your pace but look at these guys and gals, you are going to be one of them in a year from now. That is exciting.

But let us get back to the above group of guys, because they can and will wreck your workout, especially if you work out at a small gym. My time objective has always been to be in and out of the gym in one hour. That breaks down like this,

• Change and Warm-Up – 15 Minutes
• Workout – 40 Minutes
• Change and Shower – 5 minutes (I shower fast and change fast and get out fast)

Muslim Women at Gym

For Muslim women, that sounds like a silly question. Being a woman who converted to Islam, I realise that Islam and Muslim women’s dress are often a mystery to non-Muslims.

We wear the clothes we wear for the same reason nuns wear their habits – as an expression of religious devotion. No men other than our husbands and our immediate family members are allowed to see our bodies. We must cover everything, including our hair, whenever we are outside our homes. Our heads may look big in that scarf and our beautiful foxy bodies may be draped in an abaya (oversized shapeless dress), but we don’t have to wear them in the shower.

For women only!

Working out in a gym where men are present is not allowed for Muslim women. Women-only gyms like Fernwood embrace diversity in a female-only setting so are the perfect choice for Muslim women who want to look and feel their best.

We may cover outside, but when we are home with our husbands we freely display our beauty. Someone DOES see that foxy lady’s body. And trust me, all that hard work really pays off.