If you are trying to lose weight and if you have a BMI that is higher than 30, which is considered to be clinically obese, research has shown that you should focus more on increasing the amount of exercise you get on a regular basis rather than on “dieting.”  This is not to say that you shouldn’t take steps to eat in a more healthy manner, but denying yourself from all of your favorite treats or starving yourself on a regular basis is not necessary.  In fact, you could be doing more harm than good.

According to one study, which examined 62 women between the ages of 24 and 55 who had a BMI of more than 30, working out for four hours per week combined with making more educated meal choices helped these women get into much better shape.  Although they only lost a small amount of weight during the course of the study, the researchers reported that the women were “significantly fitter” afterward and that their heart rate, blood pressure and cholesterol levels fell.  They also found that the women’s respiratory fitness levels increased while their stress levels decreased and their self-perception improved. 

This is not to say that you shouldn’t concentrate on your eating habits while trying to improve your level of fitness.  After all, eating a healthy diet will help speed up the process of losing body fat while also boosting the health benefits to your heart and other major organs.  What it does mean, however, is that even increasing your physical activity levels by just a few hours per week, you can significantly improve your health.  With the wide range of fitness equipment Arizona residents have to select from at AtHomeFitness, increasing your level of physical activity will be easier than you thought!

One of the biggest drawbacks to joining a gym is the expense that it involves.  While setting up a home gym can be a bit costly as well, it is generally a one time expense that is paid when purchasing your equipment.  When buying a gym membership, however, the cost is ongoing and, in many cases, it can be difficult to get the membership cancelled.

It is important to remember that gyms are businesses and, as such, their number one priority is to make money.  Therefore, they will do everything they can to get you to purchase a long-term membership.  Getting you to agree to a one-year membership is a good deal for gyms because they know that anywhere from 20-30% of new members won’t continue to come after the first 90 days of membership.  Yet, they still have you locked into your membership for the rest of the year.

Unfortunately, many people experience problems with canceling their gym memberships.  In fact, according to the Better Business Bureau, this is one of the top complaints they receive about gyms.  Not only can difficulty with canceling your membership result in a loss of money, it can also bring down your credit score as well. 

In order to keep yourself protected when canceling your gym membership, make certain you read through your membership agreement and that you follow the proper procedures.  If you move, for example, you may be required to show proof of your move in order to cancel a prepaid membership.  In addition, make certain to document all of your correspondences with the gym when canceling your membership.  This way, you will have a paper trail to present to the credit reporting agencies if a dispute should arise.

While many people join gyms on a regular basis and enjoy great results, there are a few things you should keep in mind in order to make certain you keep yourself protected.  Most importantly, do your research before joining so you can select the gym that will be likely to provide you with the best experience possible.  Or, you can set up your own gym at home with the help of AtHomeFitness!

In addition to the physical dangers you may face after joining a gym, your valuables may not be safe while you are at the gym either.  Even if you use a locker with a lock on it, your valuables can be easily stolen from the gym.  In fact, the FBI put out a bulletin several years ago to health club members along the East Coast due to the high rates of theft taking place in the clubs.

Although the gyms do issue locks to be used on the lockers, they are often flimsy and easy to cut through.  Therefore, you might want to consider bringing your own padlock and key to use on your locker.  A padlock with a key is better than a combination lock because they are harder to pick.  But, even with your own lock, a determined thief will still be able to cut through the lock.  So, in order to reduce the chances of having your valuables stolen, you should take as few valuables as possible with you to the gym.

If your valuables are stolen, don’t expect the gym to lend a helping hand in getting the items back.  While you can certainly file a police report, gyms take a neutral stance on these incidents and do not actively assist with trying to determine who did the stealing.

Obviously, the gym has no control over who is a thief and who is not.  But, many people who join gyms start to feel a sense of community with the other members that can lead to a false sense of security.  In addition, most gyms do not make it a priority to monitor the belongings of their members or take steps to keep their valuables protected.  This responsibility lies with you, so it is important for you to act wisely while working out in order to prevent yourself from becoming a victim of theft.

If you really want to make certain your valuables are properly protected and cared for, you might want to set up your own home gym instead.  This way, you don’t have to worry about strangers who may be interested in walking away with your personal belongings.

Last time, we talked about the potential dangers of selecting a gym with poorly trained and prepared staff members, but this isn’t the only danger you might face if you start working out at a gym.  Another potential danger is poorly maintained equipment or equipment that is simply sub-part in construction.

Unlike most other businesses, gyms are not required to obtain a license in order to operate.  In addition, there are no standards set for gyms to abide by.  While the American College of Sports Medicine and several other groups do publish industry guidelines, there is no governing body watching over these standards and there is no certainty that the gym you are considering joining is following these guidelines.  As such, the equipment you use while working out at the gym may not be as safe as you thought.

One of the major concerns is a lack of proper maintenance.  Although manufacturers are required to include maintenance instructions with their equipment, there is nothing requiring the gyms to follow these instructions.  As a result you may become injured while using the equipment. 

To help protect yourself from using improperly maintained equipment, ask the gym to show you the maintenance logs for the equipment you will be using.  Furthermore, if the machine seems to “stick” or doesn’t move smoothly, avoid using it and report it to the gym management.

Obviously, you could run into problems with your home fitness equipment if you fail to maintain it properly.  But, at least in this situation, you are well aware of the type of maintenance schedule you have followed.  Furthermore, this is not to say that all gyms are a pit of doom where equipment is getting ready to fall apart on you at any time.  Rather, it is important for you to realize that gyms aren’t always as diligent about maintaining their equipment as you might think and, therefore, you need to take responsibility for making certain the equipment you are using at the gym is safe.

Last time, we talked about the germs that you are exposed to when you join a gym, but that isn’t the only potential drawback to a gym membership.  Another potential problem is lack of training among the staff members.

Many people who join a gym have a false sense of security that the staff knows how to handle medical emergencies and have a misplaced trust that the trainers actually know what they are doing.  While some gyms do employ highly-trained individuals and do keep medical staff on the premises, this isn’t always the case. 

Frighteningly, the American Heart Association reports that nearly one-third of all cardiac arrests that happen outside of the hospital and home occur in sports facilities or fitness clubs.  Even if the staff is trained in CPR, this doesn’t mean they can get your heart going if you suffer from cardiac arrest.  To do this, you will need an automated external defibrillator to be on the premises.  While some states do require this equipment to be on the premises of fitness clubs, many are out of compliance.  So, before you sign up, find out whether or not the club is properly prepared for such an emergency.

In addition to selecting a club that is prepared for medical emergencies, it is also a good idea to check into the training and certification of the trainers who are on staff.  Unfortunately, there are several “certificates” that can be easily earned by completing simple online courses, but this doesn’t mean the trainer actually knows what he is doing. 

If you are going to work with a trainer, make certain to select one that is certified through a reputable institution such as the National Strength Conditioning Association or the American College of Sports Medicine.  This way, you can be relatively certain the trainer will be able to provide you with an exercise routine that will be effective and that will not result in injury.  This is particularly important if you suffer from a medical condition that can be aggravated by the wrong workout routine.

Of course, you can run into these same problems if you set up a home gym as well.  But, when you sign up for a gym membership, you have a certain level of expectation for the staff you work with.  Therefore, make certain you are getting your money’s worth by doing some research on the gym and its staff before you sign up.

If you are considering joining a gym, there are several things you will want to keep in mind before signing up.  While having a gym membership can be a great way to stay fit, there are also some major issues that you may face after joining.  Therefore, over the next few days, we will explore some of the downsides to joining a gym and what you can do to keep yourself protected and safe.

One of the biggest problems with gyms that many people fail to realize is the fact that they are often crawling with bacteria.  After all, there may be literally hundreds of people using the gym on a daily basis, and most them aren’t carrying around sanitizing spray and spraying down their equipment after they are done using it.

The fact is that approximately 80% of infectious diseases are transmitted through indirect and direct contact with others.  Therefore, the close proximity of individuals working out together in one place coupled with the sweaty bodies and shared use of equipment and locker rooms makes it quite easy for germs to spread.  Germs that are commonly shared among gym members include the flu virus and athlete’s foot.

To help reduce your chances of picking up germs while at the gym, you should bring your own towel to use when wiping down equipment and a separate towel for wiping your hands.  Many experts also recommend wearing long sleeves and pants in order to reduce contact with germs, but this may not be comfortable while working out.  When in the locker room and showers, however, you should be certain to wear flip-flops or water shoes and you should avoid sitting down on any surfaces while nude.

Of course, if you set up your own gym at home, you won’t have to worry about any of these problems, so check out the home fitness equipment available at AtHomeFitness and see about setting up your own gym so you can avoid coming into contact with the germs that abound at the gym.

If you are looking into purchasing home fitness equipment in Arizona, one of the reasons for your interest is probably because you want to burn off a little fat.  Recent reports have indicated that the level of fitness among American is on the decline, with those with a BMI of 30 or more on the rise.  If you are among this group, or even if you are carrying around only a few extra pounds, you will certainly want to know more about fat burning exercises.

Burning Off the Most Fat

Most people know that cardio workouts are the key to burning fat, but there are a few things you should keep in mind when planning your cardio routine in order to burn the most fat possible.  First, it is important to engage in cardio activities for longer periods of time in order to optimize the amount of fat you burn.  While running a mile in under 8 minutes will give your heart a good workout, an 8 minute sprint isn’t long enough for your body to start breaking into your fat reserves and burning it away.  Therefore, it is best to engage in cardio exercise for 45 to 60 minutes at a time in order to optimize your workout.

You will also increase the amount of fat you burn if you include weight lifting in your routine.  Similarly, you should choose cardio exercises that work out your major muscle groups, as this helps your body use more calories and gives your metabolism a boost.  Therefore, good exercises for those who are trying to burn away fat include walking, running, jogging, swimming , biking and using an elliptical trainer. 

Keeping Your Workout Interesting

The biggest complaint that most people have about cardio workouts is that they become boring.  While it is true that you may become bored if you engage in the same workout every day, there are plenty of great cardio activities for you to select from.  Here is a look at a few of your choices:

· Cycling (on a stationary bike or outdoors)
· Elliptical Workouts
· Hiking
· Indoor Rock Climbing
· Jogging (on or off of a treadmill)
· Martial Arts
· Running (on or off of a treadmill)
· Stair Climbing
· Swimming
· Tennis
· Walking (on or off of a treadmill)
· Weight Lifting

Even working outside in your garden can get your heart pumping and help you burn off fat.  The bottom line is that burning fat requires getting active, so find ways to get more activity into your lifestyle and your body will thank you!

Have you been looking for a diet plan that can help you feel and look great?  If you are ready to make a radical change from your current diet, you might want to consider following a raw food diet.

As the name implies, a raw food diet includes eating foods in their natural state.  It does not refer to eating meats in their raw form.  Rather, it is a vegetarian diet that involves eating only plant-based foods such as fruits, vegetables, seeds, nuts, seaweed, beans and sprouts that are not cooked.  Although hardcore raw food diet practitioners do not heat their foods at all, the diet plan does allow for heating foods slightly, but never above 116 degrees Fahrenheit.  This is because followers of the raw food diet believe that heating foods over 116 degrees Fahrenheit destroys the enzymes in the food that are responsible for helping the body absorb nutrients and digest food.

Those who follow the raw food diet claim it offers a number of benefits.  Some of these include:

· Improves the skin’s appearance
· Increases energy levels
· Aids in digestion
· Facilitates weight loss
· Reduces the risk of heart disease, cancer and diabetes

Although you may not be ready to cut meat out of your diet or to follow such a seemingly radical plan, the essence of the raw food diet is one that we should all pay attention to.  After all, there is an overwhelming amount of evidence showing that eating plant-based foods can help keep the body healthy and can even help keep it protected from certain types of diseases and illnesses. So, even if you aren’t ready to dive completely into the raw food diet plan, you may want to seriously consider cutting back on the amount of meat you are consuming and increasing the amount of fruits, vegetables and other plant-based foods you include in your diet.  By combining a healthy diet with a healthy lifestyle that involves getting more physical activity, you will certainly look and feel better about yourself and your body.

What comes to mind when you think about push ups?  If you are like most people, you probably have only one set idea of what a push up feels like and looks like, but the reality is that there are actually several different types of push ups that can be added to your workout routine.  Therefore, it is a good idea to learn more about the various types of push ups so you can choose the one that best suits your current fitness level as well as your fitness goals

The Modified Push Up

The modified push up is often referred to as the “push up for girls” because it takes into account the lack of upper body strength that most women experience.  Whether you are male or female, the modified push up is a good place to start if you are just getting started with your workout routine. 

To do a modified push up, you keep your knees bent and on the floor while your keep your hands shoulder width apart with your palms flat on the floor.  Then, raise and lower your upper body as you workout your triceps and chest muscles.  By building up your chest and arm muscles in this way, you will be better equipped to take on the standard push up.

The Standard Push Up

Standard push ups are the ones that most often come to people’s minds when thinking about this type of exercise.  This type of push up varies from the modified push up because you do not keep your knees on the ground.  Rather, you focus on keeping your back and butt straight while balancing yourself on your hands and your toes.  Just as with the modified push up, your palms should lay flat on the floor and your hands should be shoulder length apart.  You should keep your feet spread about shoulder length apart as well.

The Diamond Push Up

Once you have built your chest and arm muscles up with the standard push up, you may be ready to take it to the next level with the diamond push up.  Rather than keeping your hands shoulder length apart, you keep them close together and form the shape of a diamond with the index fingers and thumbs of both of your hands.  Your feet should still be about shoulder length apart and you should still keep your back straight while raising and lowering your body with this type of push up.

When it comes to home fitness, Arizona residents take their routines quite seriously.  Nonetheless, there is no arguing that there is likely no one who takes fitness as seriously as the Navy Seals.  The Navy Seals, which serves as the special operations branch in the U.S. Navy, has long had a well-deserved reputation for consisting of only the most physically fit soldiers on the planet.  So, if you want to be as fit as a Navy Seal, there are a few standards that are expected of these soldiers that you might want to work your way up to.

The minimum fitness standard required for anyone interested in becoming a Navy Seal includes being able to do the following:

· Swim 500 yards in 10 minutes
· Do 11 pull-ups
· Do 80 push-ups
· Do 80 sit-ups
· Run a mile and a half in less than 10 minutes

With the equipment available at AtHomeFitness, you can start working toward achieving these minimum standards from the comfort of home.  Our treadmills, for example, provide you with the perfect opportunity to build up your stamina and to improve your running skills.  Of course, our elliptical trainers, stationary bikes and other cardio machines will also help you in this area as well.  So, whether you want to achieve the same level of fitness that is required of all Navy Seals or you simply want to tone your body or lose excess body fat, AtHomeFitness is pleased to be able to help!