How to Avoid Using your Home Gym as a Clothes Rack

Written by John Phung

So here’srepparttar situation…

You have a home gym, treadmill, elliptical trainer, or some other piece of home fitness

equipment. But it’s sitting inrepparttar 144021 corner ofrepparttar 144022 room being used as a clothes rack. You haven’t

gotten any use out of it for months, and you might be thinking of selling it off.

There’s a reason why you initially bought this piece of equipment, and I can bet that it wasn’t

meant to hang your clothes on (there are much cheaper alternatives than that).

It was probably alongrepparttar 144023 lines of “toning up” or “losing weight” or “getting fit” and so on and

so forth.

You know it’s probably a good idea to start exercising again, but you might be thinking:

1. “I’m too busy with (insert your reasons here), and I just don’t haverepparttar 144024 time

right now.”

2. “I’ll do it later.”

3. “I’m not too sure what exercises to do.”

4. “I just don’t have any motivation right now. Maybe inrepparttar 144025 future when I get fired up I’ll

start again.”

5. “I’m feeling pretty tired these days with everything going on. I’ll get to it once I have

some energy.”

But what wererepparttar 144026 reasons that made you buy this machine? How long did you actually use this

machine? Why did you stop? And why aren’t you using it now?

What you’ll do is examine your reasons why, and give you an actionable guide to get you off your

couch, takerepparttar 144027 clothes off your home gym and start using itrepparttar 144028 way it was meant to be used (and

start achieving your goals!)

Here is a Solution…

You need to set some goals, and you need to set a plan to get to those goals. That’s right, just

like what allrepparttar 144029 self help guru preaches, this is what you need to do. The reason why you need

to set goals is that then you’ll have something to work towards.

And I’m not talking about some up-in-the-air, vague goals like, “I want to look toned”, or “I

want to lose weight”.

I’m talking about detailed, specific goals. Something alongrepparttar 144030 lines of, “I will lose 10 pounds

of fat in 60 days”.

Also, along with setting goals, you need to write down your “reasons why” you want to achieve

this goal. Losing 10 pounds of fat in 60 days is fine and dandy, but you’ll be way more

motivated to exercise if you’re constantly reminded that your wedding is in 60 days!

Here’s an acronym that will help you set and attain your fitness goals:

S.M.A.R.T-R (pronounced “smarter”)

SMART-R stands for:



A-Action oriented



R-Reasons why

Let’s go into details of each point:


“The more specific and measurable your goal,repparttar 144031 more quickly you will be able to

identify, locate, create, and implementrepparttar 144032 use ofrepparttar 144033 necessary resources for its

achievement.” -Charles J. Givens

"I want to lose weight" is different from "I want to lose 10lbs of fat and gain muscle mass by

doing 3-5 cardio workouts and 3-5 resistance training workouts per week atrepparttar 144034 gym overrepparttar 144035

course ofrepparttar 144036 next 3 months."

Your fitness goals should be detailed, clearly defined, and stress exactly what you’re going to

do and you want to achieve.

For example, instead of setting a goal to lose weight, set a specific goal to lose 3 inches off

your waist, lost 5% body fat, or lose 3 pounds of fat.


"Make measurable progress in reasonable time." -Jim Rohn

If you’re not keeping score, you don’t know whether you’re winning or losing! And keeping score

is all done with numbers. Do you want to lose 3 inches off your waist? Do you want to drop down

from 20% to 12% body fat? Do you want to lose 10 pounds?

Whatever goal you choose, make sure that you can measure it. You need to do this so you can see

and measurerepparttar 144037 progress over time. For example, losing 1 pound per week would be a goal that is

measurable over time.

Also,repparttar 144038 things that you can’t measure (happiness, etc.) will come along with achieving your



“You'll always achieve more through movement than meditation” -Gary Halbert

Virtually no goals can be attained unless there’s some action taken. If you plan to lose 10

pounds of body fat, you have to figure outrepparttar 144039 “action” that you need to takerepparttar 144040 attain this

goal. What resistance training exercises are you going to do? What cardiovascular exercises are you going to do? How often should you do them? In this step it’s helpful to recruitrepparttar 144041 assistance of a fitness professional who can provide you

Interval Training for Swimming

Written by Kevin Koskella

Training for a distance swimming event is very different from training for a run or cycling event. When training for a marathon, for example, you would start out with short runs, and gradually increase your mileage each week as you build up endurance. You may work on sprints to increase speed, but overallrepparttar goal is to run further or for a longer period of time to get ready forrepparttar 144009 event. When training for an open water swim or triathlon, you must do much more than just swim more laps each time you hop inrepparttar 144010 pool.

First of all, you have to understand that racing any distance over about 200 yards consists of using a combination of aerobic endurance and anaerobic endurance. Aerobic means ‘with oxygen.’ During aerobic workrepparttar 144011 body is working at a level where demands for oxygen and fuel can be met byrepparttar 144012 body’s intake. Anaerobic means ‘without oxygen.’ During anaerobic work, involving maximum effort,repparttar 144013 body is working so hard thatrepparttar 144014 demands for oxygen and fuel exceedrepparttar 144015 rate of supply andrepparttar 144016 muscles have to rely on stored reserves of fuel. Anaerobic training is generally attained at around 75% of maximum heart rate.

Interval training is used to describerepparttar 144017 system of multiple repeat swims used in most swim training programs. An example is a set of 10 repeats of 100’s at 80% effort with 10-20 seconds rest between swims. The best way to improve aerobic endurance is through short rest periods. The most effective aerobic fitness training occurs when a swimmer beginsrepparttar 144018 next repeat with their breathing and heart rate still considerably elevated fromrepparttar 144019 previous swim. This condition causes physiological systems to remain overloaded forrepparttar 144020 entire set of repeats, including bothrepparttar 144021 rest and work periods.

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