3 Simple Ways to Get the Most Out of Your Workout


By Tanja M Shaw

Most of us have a limited amount of time to work out, and want to see results. So, it makes sense to try to get the most out of your time at the gym. Today I am going to share three simple tools you can use to make the most out of your workout.

1. Have a plan. It sounds simple, and it is. But, if you go to the gym without a plan, you’ll likely end up wandering aimlessly from cardio machine to strength exercise, haphazardly picking up a few weights without purpose or intent. When your time is up, you’ll head home and miss out on that sense of accomplishment, because you don’t really know what you were trying to accomplish in the first place. Then, you may feel discouraged with your lack of progress. Now, kudos to you for going doing a workout in the first place, but a simple plan will put intent behind your workout, improve your results and give you that feeling of achievement because you completed your plan. It just feels good to check something off! Your plan does not have to be complicated. I will often write up my workout plan for that day as I sip my morning coffee. If you need help getting started, a personal trainer or fitness coach can help you plan your workouts.

2. Workout to a timer. There are times when you will want to count reps for strength, or go out for a steady bout of cardio. However, timing your intervals is an effective way to push your workout to the next level. For example, if you’re doing push-ups and lunges and a bicycle crunch in a set, set your timer for 9 rounds of 40 seconds with a 10 second break. Do as many push-ups as you can in 40 seconds, rest for 10 seconds, then do as many lunges as you can in 40 seconds, rest for 10 seconds and move on to bicycle crunches. Repeat the cycle for two more rounds. The greatest benefit to timed workouts is that it keeps you moving quickly through your workout. Once that beeper goes, you need to start! Without a timer, it’s easy to take increasingly longer rest breaks and eventually lose momentum in your workout. Because you’re moving quickly from exercise to exercise, you can drastically cut down your time at the gym. For instance, the workout example above only takes 7 minutes and 20 seconds to complete. If you complete one more group of exercises (for an additional 7 minutes and 20 seconds), plus a set break, warm up and warm down, you can be done your workout in 25 minutes. Many digital watches will have a countdown timer function or even an interval timer function. My preference, however, is the Simple Interval Timer app, and it’s free! There are many other timer apps available, but the Simple Interval Timer is, well, simple.

3. Track your stats. If you can’t measure it, you can’t improve it. – Peter Drucker. There are two main reasons to track your progress. First, you will improve a lot quicker than if you don’t track, simply because your workouts will naturally become more purposeful and because you know you want to improve a metric, you will push yourself a little harder. When you experience measurable results, you will likely stay motivated to keep going! Second, it’ll give you something to celebrate! Did you beat your 5K time? Did you run further than you did last week? Did you do more push-ups than you did a month ago? Then give yourself a pat on the back, and be proud! Just don’t fall face first into a doughnut or piece of chocolate cake during your party.

There are many ways to measure your workouts. You can simply write down how far you ran one day, and try to improve it. If you are techy, you can find gadgets and apps to help you track your progress. Another way to improve your workout by measuring is to simply count how many reps you complete during your timed workout. In the workout example above, count how many reps of push-ups you completed the first round, and write it down in your 10 second break. Do the same with the other exercises. During round 2, see if you can beat your previous score.

Whether you are just getting started in fitness, or are a seasoned fitness enthusiast, be sure to follow these tips to get the most out of your workout!

Tanja Shaw is the owner of Ascend Fitness Inc., a private training studio. Tanja and her team of expert professionals work to inspire and educate Chilliwack residents to make positive and power changes in their lives through physical fitness and sound nutrition. For more fitness tips go to http://www.ascendfitnesscoaching.com.

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Home Gym Essentials

Russell Hobbs 14033 Travel Iron

steam ironThe Russell Hobbs 14033 iron is one of the best steam irons in the market today.

Product features:

· It works as a travel iron

· 80ml of water tank capacity

· 1.8 power cord

· Stainless steel soleplate

· Water spray feature

Pros:

The positive features of the Russell Hobbs 14033 Travel Iron with Stainless Steel Soleplate will include the fact that this travelling iron is incredibly lightweight.

Clients can bring it anywhere in the world, it can easily fit in a travel bag.

It is also sturdy and able to withstand the test of time because of the features like the stainless steel soleplate.

The steel soleplate was created to make the travel iron stronger while at the same time using it to ensure that the ironing process is quicker and smoother.

Those who have purchased this travelling iron have also pointed out the 80ml water tank capacity.

It is able to provide enough water to iron a shirt, blouse, skirt, trousers, pants, and even pillow sheets as well as dress.

This iron, one of the best steam irons, can finish more than a few outfits; the steam it produces is also strong enough to remove the stubborn creases in any fabric material.

It is very effective to use especially when taking a long business trip. It can be used to iron corporate clothes; it is also perfect for those who want to save time on ironing their clothes and would like to do it anywhere suitable.

The product also comes with controllable heat levels; it also has good steam jets and a fine spray that makes it effective in removing the creases.

Due to the shape being a Jet Ski type, it is also very easy to handle and control.

The hands will not get tired that easily especially when there are so much clothes or fabric that needs to be ironed.

Electric cables are also 1.8 metres; this is a good length when compared to competing products.

What are the negative aspects of the product?

Just like any other product out in the market today, it is bound to have flaws.

Those who have purchased the items have observed that there is nowhere to reel the cable when the travelling iron has already cooled down.

Although the electrical cord is longer than others, there are still instances where in you will need to use an additional extension cable.

It is still not long enough and the product makers could try to solve this problem in order to make the product better.

The iron gets hot very fast, while this is good for heavy ironing, the person using the travelling iron has to be mindful in order to avoid damaging the fabric.

What is included if your purchase this travelling iron online?

If purchases online, clients can expect to receive 1 travel iron, 1 measuring jug and 1 instruction booklet that will explain to them how to properly use and care for this travelling iron.

Verdict:

The lightweight feature of this travelling iron is one of its winning aspect, it is also lightweight which means it will not take too much space on the luggage making it ideal for business travellers or those who need to make sure that their clothes are presented well.

The product comes highly recommended, while there are a few adjustments that have to be made, the product is still efficient.

Check out related review of Oliso irons here.

MXL Mic Reviews

mxlEvery recording artist knows that having the perfect voice is great, but what’s the use of owning a great voice when there are no quality mics to capture and harness the potential of their voice to the fullest? Disappointing to say the least; with the right technology put in place, a good mic should capture sound or voice the same way as human ear would. That’s where MXL microphones come in to fill the void created by the absence of quality mics in the market.

The Best MXL Microphones

MXL 770
this mic is one of the best mics money can buy at the moment. Recording artists all around the globe, who have had one or two experience using this great mic, have been wowed by the amazing quality and performance of this mic. Without burning a hole in your pocket, virtually every one can afford to buy the MXL 770.

Some Amazing features Of The MXL 770 Microphone Include –
– Small diaphragm multipurpose microphone
– 10 DP pad and switchable bass cut
– Balanced output with FET preamp
– Comes in a rugged carrying case and Shock mount
– The best Mic for Hip-hop and Rock stars
The price of the MXL 770 ranges from $70 to $80. This mic is proven and tested equipment. It’s used by the major music studios all around the world.

MXL 990 Condenser Microphone
For those of you who love vintage looking mics, this product is just the best for you. Don’t be fooled by its vintage look, The MXL 990 packs some of most sophisticated technology of the microphone world.

Features of the MXL 990
– A perfect look with a vintage body style
– Balanced Output with FET preamp
– It comes with a shock mount, carrying case and a mic stand adapter
– Perfect for analog and digital recording.
The price of the MXL 990 ranges from $80 to $90.

The MXL Microphone is so affordable when compared to other similar product at the market. You get more value for money when deciding to go for MXL range of mics.

Kid Trampoline Safety

trampolineTrampolines, like these Exacme trampolines here, are safe for recreational use if proper adult supervision is present, and adherence to strict safety rules is maintained – this is the opinion of most trampoline manufacturers and supporters. The American Academy of Pediatrics (AAP) and other organizations such as the Consumer Product Safety Commission (CPSC) do not think so.

The US Consumer Product Safety Commission (CPSC) states that 95,000 hospital emergency room-treated injuries in 1998 were associated with trampolines. 75 were kids under the age of 15. Then in 2002, the CPSC again estimated that 60,000 trampoline-related emergency room-treated injuries were kids between the ages of 5 and 14. Since 1990, the CPSC has received six reported deaths involving the seemingly harmless trampoline.

According to the CPSC, most of the trampoline associated injuries were sustained at private homes. The injuries and deaths were caused by:

1. Colliding with another person while jumping on the trampoline.

2. Landing improperly while jumping or doing stunts on the trampoline.

3. Falling or jumping off the trampoline.

4. Falling on the trampoline springs or frame.

The majority of injuries caused by using trampolines include sprains, fractures, scrapes, bruises and cuts, and serious injuries to the head and neck which can cause paralysis and death. According to the American Academy of Pediatrics (AAP), disastrous cervical spine injuries are rare, but head and neck injuries constitute a considerable number of the more serious injuries requiring hospitalization.

These are the recommendations laid out by the AAP:

1. The trampoline should not be used at home, inside or outside.

2. The trampoline should not be part of routine physical education classes in schools.

3. The trampoline has no place in outdoor playgrounds and should never be regarded as play equipment.

These are the safety guidelines issued by the AAP organization if trampolines are to be used:

1. Steel frame and springs should be covered with a safety pad.

2. Impact-absorbing safety surface material for impact areas

3. Maintenance and repair for tears, rust, and detachments.

4. Safety harnesses and spotting belts

5. Setting the trampoline in a pit so the mat is at ground level should be considered.

6. Ladders may provide unintended access to the trampoline by small children and should not be used.

7. Only one person should use the trampoline at a time.

8. In supervised settings, the user of the trampoline should be at the center of the mat. The user of the trampoline should not attempt maneuvers beyond capability or training, thereby putting them at risk for injury.

9. Personnel trained in trampoline safety and competent spotters should be present whenever the trampoline is in use.

10. Even in supervised training programs, the use of trampolines for children younger than 6 years of age should be prohibited.

11. The trampoline must be secured and not accessible when not in use.

The CPSC also issued additional safety measures while using the trampoline which include:

1. Somersaults should not be attempted because landing on the head or neck can cause paralysis.

2. Trampolines should not be used without shock-absorbing pads that completely cover the springs, hooks, and frames.

3. Trampolines should be laced away from structures, trees, and other play areas.

4. Trampoline enclosures should be considered which can help prevent injuries from falls off trampolines.