Back to the Gym: 7 Important Factors to Reconsider

Good health and longevity are possible through daily activity. With this in mind, working out is not only a necessity, it’s imperative for a healthy mind and body. With that said, it’s probably wise for most people to join a nearby gym to get the most out of their workouts. I addition, you’ll have access to professional guidance (staff & trainers) and equipment.

With the unending list of gyms near you, choosing the right facility that meets your needs may take some work. To ensure that you pick the best gym and get the most benefit, here are some factors to reconsider as gyms begin to open up once again around the country.

1. Location

Although you want to engage in an activity, going to the gym should not turn into an exercise by itself. As such, proximity to the gym ranks top of the factors to consider. Ensure that the gym you choose is close to your home or apartment thus making it easy for you to go to the gym in the evening and morning. Next, consider the safety of the location of your gym to avoid getting mugged. If your gym is armed with amenities; however, you can pick one that is a bit far as you can exercise and prepare for sessions. If possible, a gym within a 15-20 minute drive works best or something along the way home from work.

2. Purpose

Before choosing a gym, you should come up with a workout routine that addresses your needs. A coach or personal trainer typically calls this a needs assessment or analysis. After designing your workout routine, check to make sure the gym is equipped for your exercise needs.

3. Exercise Equipment

Ensure that your gym has all the equipment to meet your needs and goals so your results won’t be limited. Also, make sure your gym has a qualified group of trainers (degree & certification) who have experience working working with a possible client like yourself. Make sure when you get your tour the workout area is up to par, thus assuring your safety when performing any type of strength or cardio exercise. While at this, categorize your exercises into cardio workouts, mobility/flexibility work, bodybuilding workouts and strength training. Make sure each of these areas in the gym are well equipped to meet your need.

4. Hours of Operation

With several things to compete with, trying to always squeeze a workout into your busy schedule is inadvisable. When choosing a gym, make sure that it ‘s open in your free time thus allowing you to workout at your convenience. Also, some gyms shut down seasonally. If these seasons are during your “free time”, it will prove a pain in changing to another gym. Ensure that your gym is open for the more significant part of the year to get the most benefits.

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5. Check Reviews Online

Nothing hurts as much as getting high expectations and services that don’t even meet the bare minimum standards. When choosing a facility, go through the reviews customers left online thus rating the quality of service you expect. Finally, see what customers say about the cleanliness of the facility especially with a pandemic still lingering.

6. Price

A significant factor to consider when choosing a gym is the price. Although you want to get strong, it does not necessarily mean you have to blow your savings. With the numerous options available, choose a gym that falls within your budget thus saving money for other purposes like maintaining a bodybuilding budget. While at this, keep it in mind that you get what you pay for. A cheap gym service usually means less equipment and trainers.

7. Services

In the case you want to exercise as a family, accessibility is a factor to consider. Choose a studio or facility with amenities that cover each member of your circle thus avoiding any struggle with regrouping. Also, inquire about personal training or coaching services in case you choose to hire a personal trainer at some point for yourself or a family member.

Use the Jefit App at the Gym

The Jefit app was named best app for 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

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Some Of The Best Home Exercises To Start Doing

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Anyone who likes to workout is always on the lookout for a new exercise to try. The following list includes some of the best home exercises for you to try. There are literally hundreds of exercises you potentially could choose. The following six are just a few of what we consider to be the best home exercises. The only thing needed with this group is your bodyweight or one piece of equipment. In addition, these exercises won’t break the bank and all work as a (low cost) workout option. Use the Jefit app, recently names best fitness app by Men’s Health, PC Magazine and Healthline, when planning and tracking your strength workouts.

Three Great Bodyweight Exercises

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T Push-Up

The T Push-up is an excellent progression to move to when you’ve exhausted other push-up variations. It is basically, a traditional push-up that transitions to an extended arm side plank. This particular variation places more load on the wrist, shoulder and core (obliques) than a regular push-up. As a result, you get much more bang for your buck. The exercise is a perfect choice for any bodyweight workout or circuit where you’re trying to utilize as much muscle as possible. The Jefit app offers this exercise in its database under push-up to side plank.

Box Jump

Any type of jumping is great to add to a workout. It can come in the form of single or double leg hops as part of a dynamic warm-up or more involved like split jumps or box jumps. In regard to box jumps, a 18-20″ plyo box or platform usually works best depending on of course on training experience. Box jumps work every muscle in the lower extremity allowing the hips and legs to train using triple extension. This is where the ankles, knees and hips are slightly flexed before jumping, followed immediately by an explosive extension using the same muscle groups.

Think about any explosive Olympic lift for a moment…that’s right, they all involve triple extension. One of the cool things is this can carry-over to basically every sport-specific movement.

Burpee

A burpee is a full body exercise that requires a great deal of flexibility, mobility and strength to perform. It is also one of the best home exercises to add to any workout. If technique is in question, try doing them initially in “slow motion.” Basically, break the exercise down into segments and see how you manage this before progressing to a faster pace. Keep the core engaged throughout the exercise.

The great thing is, you can eventually progress to adding in movements, like a push-up, as your technique improves. One area that many have trouble with is keeping the body rigid as they jump back into a plank or what some call a push-up position. You need to stick this part. Prevent your low back from “sagging” and your butt should not end up higher than the rest of your body. Keep a straight line through the knee, hip and shoulder. Think about staying as straight and solid as a board. If you need a regression, try a mountain climber first and see how you do with this exercise, which can also be found in the Jefit database. You can make a burpee a customized exercise in the Jefit app.

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Three Minimal Equipment Exercises to Try

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Band Exercise(s)

More specifically, we’re talking about small band work used for side stepping, monster walks, back-peddling, etc. You can choose. Everyday life and many of the movements performed in the gym are typically repeated in the same planes of motion. Life and movement, like walking, stair-climbing is done in a linear fashion. When is the last time you performed side stepping on your leg day? This type of movement falls under the often neglected frontal plane. A good weekly workout should incorporate movement targeting all planes of motion.

To begin, place a small rubber band (from either Amazon, Perform Better or Power Systems) around your ankles or above the knees. Maintain a slight bend in the knees, with core engaged and toes pointed straight ahead at all times. Next, perform a side stepping movement for 10-15 yards and return in the opposite direction. This movement is ideal for firing up your hip abductors like glute medius. This area is usually weak or dysfunctional when it comes to most adults. The best way to incorporate these types of movement is to make them part of your dynamic warm-up.

Jumping Rope

This is considered one of the best and most effective exercises you can do at home (or when traveling or at the gym for that matter). A few minutes of jumping rope elevates respiration and heart rate, and strengthens the lower leg while burning maximum calories in minimal time. One study, in The Research Quarterly, found that 10-minutes a day of jumping rope was as efficient as 30-minutes a day of jogging when looking to improve cardiovascular efficiency. Add it to your workout as either part of a warm-up or as a component in a HIIT or circuit program. Build up your duration or number of toe taps over time.

Goblet Squat

Another great, functional movement that requires minimal equipment is a Goblet Squat. Typically performed with a kettlebell, dumbbell or a weight plate. This a great exercise if you have been doing barbell squats for a while. A Goblet Squat requires you to go below parallel. Meaning, if the mobility is there, the knees will be higher than the hips at the end of the movement. You’ll end up looking like a catcher playing baseball. Keep the weight close to your body throughout and elbows pointed down.

The six exercises mentioned here would be a welcome addition to any home exercise routine. Even better, add all six of them when you build your next Jefit interval-based workout. Perform 30-seconds of each exercise to start and build up your duration over time.

Add These Exercises to a Jefit Workout

The award-winning Jefit app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

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The Best Home Gym Equipment on a Budget

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We are currently living in very turbulent times, and now more than ever, the benefits of choosing the best home gym equipment goes beyond increasing just strength. We are hearing, thinking, and reading more and more about the growing COVID-19 outbreak. It looks like living with the coronavirus will be the new norm for a while and it’s enough to raise anyone’s stress level. A continued, elevated stress level, coupled with no exercise could potentially suppress your immune system.

Benefits of Having a Home Gym

One of the best and safest options you have for getting in great shape is doing it right from the comfort of your own home or apartment. Not to mention, this seems to be a no-brainer with COVID-19 hanging around for months to come. In addition to the many health & safety benefits, there is also an associated cost savings resulting from your gym temporarily closing.

Cost Savings Benefit

You do not have to spend a ton of money setting up your home gym. There are many different pieces of equipment you could use but it will depend first on budget and then on availability of space and of course training experience. Let’s assume that space, budget and experience are somewhat limited.

Exercise Equipment Needs

The following lists include multiple options for exercise products that are ideal for home use and can be purchased online. Each list offers versatile equipment, and is practical in terms of staying within a budget.

You can take care of your equipment needs while the Jefit team can help in terms of finding the best strength-training routines to help you get started.

Home Gym Option #1

Stability Ball

This product reaches far beyond just sitting on it for basic core work. Try lying in a supine position with your feet on the ball. Engage your core and raise your buttock off the floor, pause, and return to your starting position. Following a set of hip extension, perform the same movement with your feet on the ball and knees bent. Lift your buttock off the floor and hold in a bridge position, slowly lower and repeat. After completing these two movements, start in the same position but this time pull both feet in towards your buttock, performing a leg curl movement.

Foam Roller

If you’re not rolling out on a regular basis, then you should honestly start. There are many benefits of adding in a few minutes of foam rolling before and even after your exercise session. Maintaining healthy fascia should be top of mind for you. Remember, restriction (i.e., connective/muscle tissue) is associated with disfunction and this can lead to a limited range of motion; and yes, this will eventually effect your performance.

Exercise Bands

Regular band work can be ideal for any exercise level. Bands are great to utilize in circuit-type exercise routines or as part of your dynamic warm-up. Different colored bands typically equate with different intensity levels. These are very inexpensive to purchase and can be brought anywhere for an exercise session.

Medicine Ball

This is another great tool for your exercise toolbox, if used correctly. It’s ideal for adding resistance to various moves like squats, lunges or a step-up with a shoulder press. In the hands of the right person, a medicine ball can be a welcome addition to any home gym.

Jump Rope

One of the best forms of cardio exercise you can do is jumping rope. It’s great for elevating your heart rate and easy to transition to – so it’s ideal for any circuit-type or HIIT training program at home. Below is an example of how the JeFit app can help you keep track of this and many other exercises that you’ll now be doing from home.

Home Gym Option #2

Adjustable Bench

This is a versatile piece of equipment for any gym. This multi-purpose bench will allow you to do many different upper body exercises and can even double as a “plyo-box” for steps-ups etc.

Dumbbells

A must for any home gym. Dumbbells, take up minimal space. A good pair of dumbbells can be used for just about any upper/lower body strength exercise. Start by purchasing a few pairs of dumbbells and build up to a full set over time.

Kettlebells

One of the many great things about this product is its wide scope of usage. You can use kettlebells for basic, traditional exercises to more advanced movements like a Carry exercise or a Turkish Get-up.

Ab-Roller

Another unique product that really targets your core and is great for developing core strength. It’s one of those exercises that can really overload your core area so start slow and gradually build your repetitions and/or hold time.

TRX System

This training-system has become well-known and a staple used in everything from boot camp classes to home gyms. One of the best exercises you can do, in my opinion is an inverted row. If you ever want to test your strength level try completing 10 repetitions using strict form with a full range of motion.

It may be more of a challenge for some people to workout at home alone especially if they have a history of working out at a gym with others. If you need a little “motivational push” then read this.

Workout with Jefit at Home

The JeFit app comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with our app so that you can see how close you are to your fitness goals.

Feel free to leave me a comment if you have any questions about a particular piece of equipment that you were thinking of getting for your gym.

Don’t forget to join our Jefit community so that you can be a part of it too!

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