The Rise of the Assault Bike

Assault-BikeThe assault bike is, to some, the ultimate torture machine – gruelling assault bike workouts push your physical limits to the max. When pedalling flat out, it leaves even the fittest of users without breath – but that’s exactly what some people want from their exercise machine! After all, what’s the point in exercising if you don’t have to exert yourself?

On this page, we’ll provide you with a brief overview of what an assault bike actually is, and why this exercise machine is becoming so popular. Once you’ve finished reading, you should be desperate to use this tough but effective machine in your exercise regime!

What is an Assault Bike?

Perhaps it’s first prudent to look at what a normal exercise bike is. These have settings that allow you to adjust the resistance, and therefore they can be set to accommodate anyone. What’s more, they look more-or-less the same as a normal bike, giving comfort throughout the time you spend exercising. An assault bike isn’t quite as forgiving though. There are no settings to adjust – instead, you get on, and start pedalling.

This might make the assault bike sound like an easy ride, but let us assure you, it certainly isn’t. Why? Because the resistance is created by the amount of air flowing through the machine, and the harder you pedal, the more air is used. This creates a massive amount of resistance, making a 30-second burst on an assault bike feel like 5 minutes on a normal exercise bike! Even the fittest of people generally use the assault bike in bursts, pedalling hard for 30 seconds, then giving themselves a short rest.

Unlike an exercise bike, the assault bike also features handles connected to the footpads, much like an elliptical. So, you’ll be working out your arms on this machine, as well as your legs. The result? The heart has to work twice as hard, and the calories burned are much higher than on a standard exercise bike. It’s no surprise to find that some refer to the assault bike as “the misery machine!”

Why is it Popular?

The assault bike is one of the most foreboding machines in any gym, and those who regularly visit the gym will therefore know that it’s very popular. This is because exercise enthusiasts are attracted to the most difficult workout, knowing that, while it hurts in the short-term, it will bring faster results than most other pieces of exercise machinery.

Assault bikes are also great for those recovering from injury, as they don’t place any undue stress or strain on the joints. Because of this low impact, many use them sparingly when trying to get over knee or ankle problems. Of course, you should always double-check with your doctor before resuming exercise after any injury though.

Finally, assault bikes manage to meet all three of the main things looked for by an exercise enthusiast, as they will help with weight loss, increase endurance, and add power to your limbs. A good trainer will be able to personalise a workout routine on the assault bike to suit your own personal requirements.

Buying an Assault Bike

While assault air bikes are most commonly found in gyms, it is possible to purchase them online, and there are a number of fantastic models to choose from. When searching for an exercise machine of this type, you should look at the features it offers, as well as the size – they can be large, so it is important to check some reviews to ensure it is suitable for your home. If you don’t have space for an assault bike you may have to get something smaller such as a folding exercise bike. The price will also almost certainly be something to consider, however there are many models on the market that come with very reasonable price tags attached to them.… Read the Rest

How to Use a Rowing Machine Correctly

When going to the gym, most people focus on the treadmill or the elliptical while neglecting or entirely overlooking the rower, i.e. the rowing machine.

Since this machine provides a number of benefits, it’s sad that so many people don’t incorporate it into their workout routines.

The truth is that a lot of people simply aren’t aware of the benefits this amazing machine provides. Apart from being the most efficient piece of gym equipment that builds muscle and burns calories at the same time, the rowing machine has a number of other benefits as well:

  • Rowing is one of the most effective aerobic exercises that will keep both your lungs and heart healthy.
  • You will get a full-body workout by using a rowing machine.
  • Rowing provides strength training and cardio workout simultaneously, allowing you to lose weight and build muscle at the same time.
  • A rowing machine is great for improving endurance, flexibility, and overall fitness.
  • Since it is low-impact, a rowing machine is ideal for people with joint problems.
  • The chances of injury are low.

So, if you are intrigued by all the benefits a rowing machine provides but you haven’t tried it before, keep reading. Below, you will find a guide to using a rowing machine properly. Also, you will probably start looking for a home rowing machine as soon as you learn all about it.

Starting rowing position

Starting Position

– If you are unsure of your current fitness level, set the resistance low for your first row. You can easily increase the resistance once you get a hold of how everything functions.

– Put your feet on the pads and secure them with straps. Make sure that the straps are tight enough; your feet shouldn’t move while you use the rower. However, the straps shouldn’t be too tight either.

– Slide to the top of the machine by bringing your knees up. Grab the handle securely, but don’t hold it too tightly.

– Start sliding to the end of the machine while pulling the handle with you. Keep your legs straight and your knees slightly bent so that they aren’t locked. Slightly lean back, pulling your hands all the way to your breasts while holding the handle right under your chest, with your elbows pointing down against your sides. At this position, you should begin your workout, as well as end it once you finish a full stroke.

The Catch

– Make sure that you are moving your arms first, and your upper body should follow. Also, pay attention to your back at all times — it needs to stay straight, not slumped. Your shoulders should be all the way back, and you should use your abs as you follow through. While extending your arms out, the position of your upper body will go from slightly angled backward to slightly angled forward.

– Once your arms start extending and your body leaning forward, you should bend your legs and slide your body forward on the seat. When you get at the machine’s top, your legs will be bent completely and your arms fully extended.

Catch

The Drive

– In order to slide back to the finish position, you need to use your feet first and push off. That way, your legs will straighten, your arms will remain extended, and your body will still be slightly leaning forward. This part focuses on your legs and core muscles the most, since it is similar to pulling the oars out of the water and propelling the boat forward.

– While still pushing through with your legs, start moving your upper body so that you can begin to lean back.

– Your arms will be the last body part to return to the finish position. While your upper body angles backward, you need to pull the handle and bend your arms, allowing the handle to end up touching the front of your chest again (just like in the starting position). You shouldn’t grip the handle too tightly; most of the power should be through your legs. If you use too much force to pull the cable, you might end up with painful hand blisters and back problems.

– Until you become confident in your skill, practice your stroke at a low resistance and without rushing. If it is easier for you, you can break the moves down: do arms-body-legs while pulling to the machine’s top and legs-body-arms while pushing back.

Why Choose a Rowing Machine?

Apart from being extremely beneficial and effective for both losing weight and building muscle and endurance, a rowing machine isn’t as expensive as other, more popular gym machines.

Furthermore, it doesn’t require a lot of space. That means that it is ideal for home gyms — you can store it upright in a corner after each workout. Even if you live in a small apartment or a house, or you have a lot of furniture, you will be able to fit a rowing machine.

One more thing — since a rowing machine provides a full-body workout, you won’t need any other piece of gym equipment. Rowing alone can help you get in shape and improve your overall health and fitness. Oh, and rowing is fun; you will love doing it.… Read the Rest

Designing the Perfect Home Gym

Working out is great both for our bodies and our minds. Still, so many of us try our hardest to avoid doing it; whenever the time to hit the gym comes, we manage to find an excuse and skip yet another gym session.

In addition, many people dislike going to the gym; struggling with their workout routine and sweating in front of other people doesn’t seem like an enjoyable scenario. If you too feel uncomfortable at the gym, you should consider building a home gym.

Home gym design

Not only will your personal gym allow you to feel at ease, but it will also save you a lot of time. You won’t have to take long rides and waste both time and money on transportation.

Instead, you can hop into your home gym whenever you have some time on your hands. Moreover, since you will need less time to work out, you will be more eager to do it.

If you think that acquiring home gym equipment is a huge investment, think again. While you might spend a significant amount of money at first, it will quickly pay off.

Just calculate how much money you spend on your monthly gym membership and the fuel you need to get there, and you will see why a home gym is a good idea.

Here is how you can design the best home gym and finally start working out regularly:

Find a Suitable Space for Your Gym

Many people believe that a home gym requires a lot of space, even a huge separate room. However, that doesn’t have to be the case. So if you don’t have a spacious home, there’s no need to worry; you can still manage to fit a gym for yourself.

If you have a room that you aren’t using frequently, consider transforming it into a gym. An office, an old nursery, a guest room, etc., might be good places to start. You can even use your garage, patio, or back porch for exercising.

If you, however, don’t have a spare room, you can use a small area in your home. For instance, a corner of your living room, dining room, or bedroom might serve as suitable spots for your workout sessions.

Attic-Gym

Determine Whether the Space Ticks All the Boxes

Once you choose a space in your home that will function as your gym, you should make sure that it is a good one indeed. First of all, in order for you to be energized and motivated during your workouts, the space should have a lot of natural light.

If there aren’t a lot of windows, you could add some lamps with soft white bulbs. Adding plants is another good idea; that will boost oxygen levels in the room.

Also, you should clear any clutter that could distract you. If you have some work papers lying around, you might be tempted to look at them instead of working out.

Get rid of anything that might deter you from exercising. If you decide to use a guided exercise program, make sure that you have your TV or laptop set up in front of you.

Start Buying the Equipment

When you think of a gym, you think of a lot of machines, right? But buying professional gym machines requires a lot of space and money, and not many of us can afford that.

Luckily, we don’t need machines for an effective workout. A few small pieces of equipment can go a long way.

If you don’t have enough space for a treadmill, you can use a jump rope instead.

They provide excellent cardio exercise without taking up any space. Not to mention that they are ridiculously cheap.

For those who are into stretching, a yoga mat and a foam roller are great solutions; those are also space-saving and affordable.

When it comes to strength training, a rower is both compact and highly-effective. You can use it to strengthen your core, tone your arms, legs, and glutes, and you can easily store it upright in a corner after each workout.

Consider adjustable dumbbells and resistance bands as well; those will help you build muscle and enhance endurance without taking up a lot of space in your home.

Stay Organized and Dedicated

Designing the best home gym isn’t a simple process. You will probably start slow and then keep upgrading until you are satisfied.

But no matter how small, all workout equipment takes up some space. In order to stay organized at all times, consider buying some bins or shelves (or clearing the ones you already have) where you could store your equipment after each workout session.

Also, you should find a good storage space that is out of the way and, if possible, not very obvious.

For example, you can shop for some hidden storage units that will make your home both beautiful and practical.

Don’t forget that all of your fitness equipment should be easily reachable; you don’t want to make it hard to gather everything in place before each workout.

Finally, stay dedicated and keep working hard! Make a pact with yourself and do your best to honor it.

It’s best to start slow and set some easily-achievable goals that you won’t have much trouble meeting. If you feel like skipping a workout, just remember that even 20 minutes can make a lot of difference.… Read the Rest