Are you someone who does not have time to go to the gym, is low on finances to pay gym fees, feels too awkward to work out among strangers? If you belong to any of these categories, we have some good and useful workout tips that you can do within the comforts of your home. You can also call in one of your buddies to give you company to sweat it out. For these workout exercises, you need your basic workout clothes, shoes and dumbbells. Working out helps keep men’s health in check and keeps one away from many potential disease. Check out some of the exercises listed below to improve your overall health and well-being!

Push-ups: This is the simplest exercise to strengthen your shoulder, triceps and chest muscles. Pushups prepare you for more demanding exercises that put your shoulder joints to test. Do it on rep.

Planking: This exercise strengthens your core muscles without giving you any injuries. For men, the average duration to hold a planking position is 2 minutes or 120 seconds. Planking is a great way to strengthen your abs and sculpt your torso. Add to this side planking as well.

Bicep curl: With dumbbells in each hand, lift the weights to your shoulder level keeping your upper arms still. Move only your lower arms keeping your elbows stationary. Do this on rep. This exercise will develop your bicep muscles and increase their strength.

Squats: They might look simple, but squats are most difficult to do. Whether you want to shed fat or build muscles, squat exercises are quite beneficial. Squats work out and strengthen all the major muscles of your leg including quadriceps, hamstrings, glutes, and the muscles that make up the calves.

Lunges: Similar to squats, lunges help to strengthen your glutes, quadriceps, calves, hamstrings and your core as well. Doing lunges is good for your spine posture, flexibility of hips and overall body balance. Do a combination of forward, reverse and side lunges for complete lower body workout.

Cardio: Doing cardio increases your stamina, makes your heart and lungs stronger, and helps in weight loss. Although squats and lunges are also cardio exercises, you can pick a day specifically to do only cardio. Or if you decide to take the stairs instead of the elevator, you will score high on your cardio routine. At home, you can start by walking or running or jumping jacks in place. Or you can get out of your house and jog around the block.

Modern living has numerous benefits with technology making tasks simpler and quicker. However, with all this comfort comes a host of problems. Lack of physical activity is one. Today, jobs are largely desk-based, forcing people to spend hours sitting in one position. This causes numerous health problems, not the least of which is a bad back. One way to counter this trend is to stay active.

Even if you can’t make it to the gym, you can easily exercise at home. A treadmill is a great investment because it offers numerous benefits. There are different types you can choose from to meet your budget. Let’s take a look.

Types of treadmills
There are two types of treadmills some more basic and others with advanced features. Your budget will largely decide which to purchase.

Motorized: Motorized treadmills boast a list of features to make running more enjoyable. They may have mp3 support so that you can listen to music when running as well as large LED displays that show the time, calories burnt, heart rate etc. These treadmills also feature additional exercise options like dumbbells and sit-up bench. You can also adjust the incline automatically.
Manual: Manual treadmills are a no-frills option, but are no less effective. They’re much cheaper too. Walking activates them, which means if you stop moving the treadmill does too.
Both types of treadmills are available in foldable options. If you don’t have a lot of space, these are a perfect choice. Since they’re compact, people with long strides may find them a little difficult to use.

What to look for?
No matter which treadmill you go for, you need to consider some aspects. Treadmills are an investment and you want to get the most for your money.

Safety
Accidents can occur on a treadmill, which is why it’s important that the one you pick has either a safety key or an emergency button. They’ll shut off the treadmill to prevent you from falling in case you can’t match the speed.

Detailed console
Knowing how fast you’re running, how many calories you’ve burnt etc. can help you keep better track of your goals.

High horsepower
A belt that runs smoothly and without interruption makes for a more enjoyable workout. Choose a treadmill with a high horsepower between 2.5 and 3.

Flexibility
A treadmill that offers a range of inclines and speeds can help you keep up with your exercise. As you become fitter, your workout regime will be more demanding. The treadmill should be able to match this need.

Try to test the treadmill before purchasing it. If you’re getting it online, visit a gym that has one. If you’re buying it from a brick and mortar store, test it out. See how it takes your weight and how it feels. Is the belt broad enough? Does the treadmill feel sturdy? Does it come with additional workout features? All these questions should be answered so that you get the best bang for your buck.

Cardio is an essential component of every exercise regime. Cardio exercises not only make muscles stronger, they also help keep the heart fit. Some people on a cardio workout go on pre-dawn jogs, others sweat it out in the gym. Treadmill is a great equipment for people aiming to workout at any time of the day regardless of the time, place or weather. Treadmill is also one of the most popular and effective exercise machines that is used by numerous fitness enthusiasts all around the world. Treadmills come in varied types and have sundry useful features that help in making workouts more efficient. Check out three broad types of treadmills available in the markets.

Manual treadmill
As the name suggests, these treadmills run manually. They get activated only once you begin walking. These treadmills unlike the automatic ones must be manually adjusted for inclination. The speed in such treadmills is controlled by the user’s walking speed. Manual treadmills are simpler than their motorized counterparts and are a great deal lighter and cheaper. These machines are most apt for seniors as the machine can get automatically deactivated when the user stands still. Manual treadmills may be safer however, they may cause greater fatigue than the motorized ones. These are usually less sturdy and have a narrower belt in comparison to the others.

Folding treadmill
People with space constraints may opt for a folding treadmill which is compact and easily storable after use. These treadmills are apt for people living in apartments as these machines  can be folded when not in use. Quite like manual treadmills, folding ones are affordable. Folding treadmills are best suited for taller folks and people with longer strides.

Motorized treadmill
These treadmills have a rotating belt that is run on an electric motor. These are typically more expensive than the basic models and are not only bigger but also a lot more powerful and user-friendly. Motorized treadmills mostly come loaded with several automated features that make workouts super effective and convenient. Some common features include electronic programming, heart rate monitor, sturdy handrails, easy to read displays, fully adjustable incline and speed buttons and the like. Depending on the model, some motorized machines also have a holder for a water bottle or a dedicated space to keep cell phones, music players and the like. Motorized treadmills offer greater versatility and smoother walking and running experience. These treadmills are sturdy, bulky and occupy a larger space.

Currently trending among flocks of fitness freaks, Crossfit is a form of exercise that challenges and demands you to level up your game in efficiently increasing your core strength. The nerdy definition states that CrossFit is a training program that builds strength and conditioning through challenging workouts that are extremely varied.

CrossFit is a tailor-made workout session that involves minimal or no equipment to work on. What it involves is a lot of natural muscular movement mixed with cardiovascular sessions. This way, it helps in improving various aspects of functional strength. It does not specialize in any one form of exercise. Its simple goal is to enable you to build a core strength which eventually helps you stay fit and free from lethargy.

The exercises involved in CrossFit are completely unconventional. There are no ellipticals, treadmills, weight machines or any other gym equipment. CrossFit is a perfect way for beginners interested in weight training. Through CrossFit, you will learn to do all the important lifts. It is a great milestone for fitness fanatics. CrossFit is structured in a way that it challenges every other aspect of your strength every day. CrossFit requires built-in teamwork, camaraderie, and competition. Almost all exercise in cross fit are time competent.

Although, CrossFit might not be beneficial for someone who considers themselves to be specialists. Powerlifters for starters might find limited or no workout regimes that require powerlifting. Sport specific athletes are the ones that train with a particular set of exercise that make them efficient with that specific sport. Every sport requires certain types of power in the specific muscle which might be seldom possible with CrossFit. Even then there are athletes that combine CrossFit with sport specific workouts, CrossFit football is one such example. There are individuals that love to work out alone, CrossFit is a group training this means that you might not get an opportunity to follow your own regime and your form of workout.

Is it dangerous? Yes, it is! If you are one of those who would sacrifice form in exchange for finishing the workout quicker. You need a spotter at all time that helps to keep your form correct at all times. Doing CrossFit in the wrong form can be very harmful to the body in the long run. Since CrossFit involves some kind of strength training, it needs to be done in correct form. You also need to follow proper diet pre and post the CrossFit sessions, so that it helps you maintaining stamina during and even after you are done training.

Bringing home exercise equipment to keep up your health and be in shape can be a great idea. However, when it comes to the maintenance of such exercise equipment at home, most users find it difficult. However, these equipment require very little maintenance on a regular basis. Following are some basic steps that can help you keep your exercise machines at home looking good and working well for a long time.

Read the owner’s manual properly
The owner’s manual that you get with machines includes all the information regarding its maintenance and ways to keep them in a good working condition. If you happen to misplace the manual, you could also download its digital copy from the manufacturer’s website to maintain or repair the exercise equipment on your own.

Oiling and greasing
Oiling and greasing the moving parts of an exercise equipment, at least once a month, is a major part of the maintenance regimen, as it keeps machines well lubricated. Regular lubrication decreases friction in moving parts to minimize or eliminate the damage due to regular use. Make sure you grease and oil the required parts as per the instructions mentioned in the user’s manual, as some cardio equipment require to be checked and filled occasionally for better working.

Keep the equipment clean
It is a no-brainer that you sweat while exercising, which can affect the machine’s performance as well as looks. Therefore, make sure you clean the handlebars and seat of the equipment to keep off the sweat, dirt, and dust. You can use a soft cloth and non-abrasive cleaner to wipe the equipment for an easy cleanse. This simple cleaning task can help you keep the leather, plastic, vinyl, and rubber parts of the machine sparkling and germ-free.

Pay attention to the pedals
The pedals of your exercise bike demand great attention, as they are more susceptible to wear and tear in comparison to the other parts. Check them thoroughly, at least once a week, to ensure that they are not loose, as loose pedals can fall off while working out and can cause injury.

Regular inspection
Regular inspection is an integral step that you should take to keep your exercise equipment in a good working condition and prevent injuries. It is only through a proper inspection that you can trace signs, such as cracks and bends, on the machine. If they go unnoticed, these issues can cause major injuries to you. Do check cables and resistance bands particularly for any signs of wear and tear. Even if you notice mild cracks on them, do not be hesitant to replace them at the earliest.

Positioning
Inappropriate positioning of the exercise equipment affects its functionality. For instance, handlebars and bike seat tend to lose their position over time. If you do not restore their appropriate position on time, the equipment might start making unusual noises. Additionally, improper positioning can cause knee and hip pain as well.

With a wide assortment of exercise equipment available in the market, making a wrong choice is no big deal. People do end up buying exercise equipment for their home gym, which they do not ever use and continue regretting their purchase forever. However, if you buy home gym equipment while keeping a few things in mind, it would be a different scenario altogether. Here are some important aspects to consider when purchasing exercise equipment for your home.

Safety
Safety is a major factor to consider before buying any exercise equipment for home. Watching TV commercials promoting equipment that help lose weight or are beneficial for toning your body, you might feel tempted to buy them all. However, not all exercise equipment may suit your body. Consider your fitness and medical conditions, before you buy a machine. If possible, consult a trainer or a doctor.

Space
Yet another factor that can make or mar your home gym equipment purchase is the availability of space. Before purchasing one, make sure that you properly measure the space where you intend to place the equipment. Many a time, people realize the lack of space only after they get home an expensive machine. Moreover, if you push resistance machines and treadmills into a corner, they tend to lose their functionality. To escape all these hassles, ensure you have ample space for the equipment at home.

Fitness goals
You can end up buying an ideal exercise machine, if you pre-consider your fitness goals. For instance, if you wish to lose weight or increase your lung capacity, you can buy cardio equipment. Likewise, a resistance machine can be an ideal purchase, if you desire to build your muscles.

Quality
Getting high-quality exercise equipment home pays off, as it saves money and prevents painful injuries. Buy equipment that has a sturdy feet and overall design so that it does not wobble while at work. It should be strong enough to carry your body weight and minimize the risk of injury.

Your interest
Do consider your interest, as it plays an integral role in making an ideal exercise equipment purchase. For instance, if you find running a good way to stay fit, you can pick a treadmill. If you hate cycling, there is no point in buying an exercise bike for yourself. Likewise, do not buy exercise machines that you find boring and difficult, or else they will only be left gathering dust in some corner of your home.

Budget
Most of the home gym equipment bear a hefty price tag while you may find some that are easy on the pocket. If you do not wish to break the bank for purchasing home gym equipment, look for decent options. Choose equipment that, despite overlooking state-of-the-art features, manage to serve your purpose. Additionally, you can consider purchasing second hand, good condition exercise equipment to meet your fitness goals within your budget.

Strokes and heart diseases are the major causes of death among Americans. However, to avoid such problems related to the heart, health diets will take you a long way. It is essential to leave bad fat and calorie-laden food behind, if you want to control your blood pressure, blood sugar level, cholesterol level, and body fat. Additionally, your healthy food should be accompanied by some good exercise to strengthen your heart.

What to eat for a healthy heart?
Several super food items should be a part of your heart-healthy diets. Some of these have been listed below.

• Vegetables Broccoli, cabbage, kale, spinach, carrots, potatoes, tomatoes, and other collard greens
• Fruits Prunes, grapes, apples, oranges, bananas, blueberries, pomegranates, pears, etc.
• Whole grains Oatmeal, whole-grain bread, brown rice etc.
• Dairy products Low-fat milk, yogurt, or cheese; good alternatives are soymilk and tofu.
• Oils Olive, canola, soybean, sunflower, corn, or sesame
• Nuts Almonds, pistachios, peanuts, walnuts, sesame seeds, flax seeds, pine nuts, macadamia nuts, pumpkin seeds etc.
• Meats Fish like salmon and trout, skinless chicken, skinless turkey, pork tenderloin, etc.
• Other food products Dark chocolate, coffee, legumes like beans, peas and lentils, red wine, green tea etc.

Consuming such food will give you essential vitamins and minerals, as well as omega-3 fatty acids, unsaturated fats, fiber, and other nutrients. While nutrition supports the health of your heart, it is also essential to avoid some foods.

What not to eat for a healthy heart?
While the above-mentioned foods help in developing heart-healthy diets, you must avoid the following items to protect your heart from diseases and stroke.

• Excessive salt It can raise your blood pressure because of its high sodium content.
• Excessive sugar and alcohol Too much of sugar is harmful for your heart. It is also critical to control the quantity of alcohol intake to avoid risks of heart ailments.
• Packaged or processed foods These foods not only have high salt or sugar content, but also have saturated or bad fats that come from hydrogenated oils used in them.
• Saturated fat-laden foods Avoid stuff made of refined or white flour and items made of ingredients that are laden with saturated fat.
• While many types of oils may contain saturated fats, these are also present in cookies and baked goods, high-fat dairy products, packaged snacks, margarine, refrigerated dough items, etc.

How to exercise for a healthy heart?
Your heart-healthy food should be supplemented by the right kind of exercise. With regular and adequate exercise, several cardiovascular problems can be avoided. You should go for the following types of exercises to regulate blood pressure and improve blood circulation.

• Aerobics: Go for running or jogging. You may also choose amongst aerobics, dancing, swimming, and hiking.
• Strength training: Use weights or bands to perform strength training while doing it on alternate days to avoid muscle strain.
• Yoga: It increases your lung capacity and decreases inflammation. Yoga is one of the best exercises to strengthen the heart.
• Light workout: If you cannot perform heavy exercises due to some other medical issues, then opt for cycling or stretching. Doing it per your capacity will help you pump up your heart and improve your cardiovascular fitness.

If you are planning to join a gym, stepping in there for the first time can be a daunting experience. Finding yourself amidst a number of total gym equipment, out of which you recognize only a few, might make you feel overwhelmed. To escape such a feeling, it is better to familiarize yourself with some of the common gym equipment and their uses.

Cable machines
With cables running through a pulley, cable machines link exchangeable handles to a weight stack. This gym equipment can have one or more pulleys that can be fixed or adjustable. By positioning pulleys in numerous ways and using various handles, you can perform conventional weight training and other sports movements on cable machines.

Standing calf machine
Standing calf machine of a total gym is slightly different from the seated calf machine. It allows users to develop their calf muscles from a different angle. These machines help to strengthen the ankle joint by targeting the calves.

Dumbbells
The dumbbell is a short barbell, which people can easily use to build and tone muscles at home. There are adjustable dumbbells that come with small collars that you can clip on the ends of dumbbells. In most of the gyms, there are dumbbell racks that hold a number of fixed weight dumbbells.

Triceps bar
Triceps bar is an oval shaped bar that usually comes with two parallel hand replacements. You can use this gym equipment to work on your triceps without stressing your wrists. Though the name of the exercise equipment is triceps bar, it can be used on other body parts as well.

Benches
The bench is the most common gym equipment that comes in different variants. Available in three types flat, decline and incline, the gym benches can be adjustable and fixed. Some benches have racks on their sides, while others don’t. The hyper extension bench can be used for working the lower back, hamstring, and glute muscles. Hyper-extension bench in some gyms can also be used for sit ups. The preacher bench has a design that makes it suitable for working the biceps. You are supposed to put your upper arms on its angled pad, which makes weight swinging easy. The abdominal bench is suitable for doing abdominal exercises. To prevent sliding off from the bench, you can hook your feet in rollers attached with the bench.

Plyometric platforms
The sturdy or elevated platforms that you find in most of the gyms are the plyometric or plyo platforms. To suit varying heights, users can adjust the height of the platform. These platforms enable users to do jumping exercises for building power. These elevated bases are also ideal for strength training exercises.

Power rack
The power rack allows users to lift heavy weights without a spotter. You can step into the cube outlined by steel rails. For your safety, you can place safety stops at desired levels.