If you are one of those people who are always looking forward for an excuse to quit the gym then here you are. Exercise equipment may be dirtier that you could even imagine. Health officials have been testing the gym equipment around the country. They have concluded that treadmills have bacteria around 74% times more than a public toilet seats.
It has been suggested that one should sanitize each and every machine at gym when you touch it. Also it has been stressed upon that one should bring one’s own mat in order to avoid the infections caused by ring worms. Hot tubs must be avoided as well.
Be Cautious while at Gym:
Experts have also said that one should never enter the locker room bare feet. There are chances that you will catch bacteria, fungus, and virus. A study has reported that everything from MRSA to simple toe nail fungus can easily be caught at the gym and brought home.
If you have seen the bottle of cleaner and a bleached rag on every machine, then this is not done by mistake but it has been done intentionally. People do not always look at and follow the signs, but they are well aware of what a wipe towel and bottle means. People see their fellows doing it and hence they adopt the habit; which is a good one indeed.
Germs are Everywhere when we are at Gym:
Most of the times people go to these fitness clubs so that they maintain their fitness level. However, with this report, people are actually afraid that the equipment at fitness centers get them infected with the bacteria, viruses and fungus.
No doubt one should be aware of the fact that one when enters a gym, and touches a machine then there is a possibility that almost 50 to 100 people might have touched them earlier to one. It is worth stating here that even people do it without cleaning. It would not be wrong to say that in this way, when we are at gym we are all covered with germs. When we say germs this means viruses, fungus, and bacteria everywhere.
You are vulnerable to Infections when you are at a Public Gym:
- Burn our calories
- Get fit
- And increase our strength
But if you act in a careless then higher chances are there that you will be carrying home more than what you went there to bargain. No doubt it is already known that most of the public places serve best for these types of parasites to live. It was not thought that fitness centers can serve to be their habitat as well.
So every time you grab a bicycle handle or pick a weight, you are actually putting yourself in to a risk of getting an infection or falling prey to some kind of illness. Isn’t it spooky?
Fit Rated Study:
Fit Rated conducted a study where they went to different chains around the country. There they tested almost 27 different kinds of equipment. The results that they had are enough to push you to go and take shower if you just came back from a gym. Results were that
“on average, every bike is almost 39 times dirtier as compared to a cafeteria tray; treadmills carry 74 times more germs as are carried by the bathroom faucet of a public place and worst offender free weights carry 362 times more bacteria as are carried by the public toilet seat.”
In short, these highly equipped gyms are no doubt breeding grounds for germs like fungus, bacteria, and viruses etc.
Types of Germs:
So think of you will be getting in to contact with how many germs during your single visit to the fitness center? The samples that were tested determined the levels of bacteria on colony forming units. The results turned out to be the 1 million per square inches every piece on exercise bike, treadmill. Free weight have been found teeming with the germs like anything.
All these three equipment were also seen to be positive yielding point for the gram positive cocci which a common skin infection is causing bacteria and other related illnesses. Gram negative rods causing different types of infection were there too. Last but not the least, gram positive rods that are known to cause several infections was the residents as well.
Free weights and exercise bikes also showed the Bacillus which causes infections of eyes, ears, and respiratory tract.
Nastiest Bacteria enjoy living in Gyms:
The National Institute of Health conducted a study in Tennessee. They concluded that fitness equipment have found to be the loveliest habitat for the nastiest known bacteria around the globe. Ranging from staphylococcus, MRSA and Salmonella were detected.
Report has written that the finding of the study related to gym equipment underscore the need to increase the awareness among people about the:
- Significance of sanitation for the public gym users
- Personal hygiene as a whole
How you can Protect Yourself?
Not everyone can afford to have a gym at home. People nowadays are more than ever fitness conscious. So how one can protect oneself even when he or she is going to a public gym on regular daily basis?
Disinfect the Equipment:
First of all, never forget to disinfect the machines before and after using them. When you will be doing it before using the equipment you will be getting it safe and clean for you. Disinfecting the equipment after exercise will making it safe for the ones coming after you.
Do not walk Barefoot:
Never walk barefoot as in this way you will be welcoming these tiny evils yourself. Also do not touch your face as face is the most sensitive part of the body and catches infections more than easily
Wash your Hands:
Wash your hands thoroughly before and after working out as you will be doing everything with them and maximum chances are that they will be the carriers of the bacteria, fungus, and viruses
Change the Gym attire:
Change the gym clothes right after you are done with the exercise. If option is there, stand under the shower for a minute or two to get rid of all the sweat and potential infection
Always carry your own exercise mat so that you do not have to borrow anyone else’s. Never borrow any one’s towel at gym. This again makes the person venerable against the dictatorship of the infections. Not even to wipe your hands or feet. If you will do this, you will be making yourself vulnerable to the illness.
If you can afford, it is highly suggested to get your own little gym at home. In this way you will be in a position to work out without any fear of getting caught by the bacteria, fungus, and viruses. In case this is not possible, be vigilant and careful while using the public gym.
5 Impactful Workouts to Build Your Lagging Body Parts
Do you think you have a perfectly balanced and symmetrical physique? Is there a frustrating part of your body that does not grow? There will always be a lagging body part or a specific muscle group that you would like to improve. The good thing is that you are not alone in this journey.
Focus More on the Lagging Body Parts:
Prior to this matter, it is essential to focus more of your efforts on lagging body parts. That way, you will successfully build and have a good physique. It will also be a good idea to follow some advice from a particular doctor. The following are the five strategies that will help sculpt a well-rounded and complete body.
You can also Check out our Training Program:
#1─ Pump Up your Frequency:
It will be essential to follow a high-frequency and targeted training if you will like it improving your body part that has fallen behind.
If you will like it bringing up a muscle group that is lagging, it is worth noting training in two to three times a week. In one day, you may go heavy with the lower repetitions.
And then, switch up the workout by turning to lighter weights. Just increase the volume as well.
If you will like it driving your muscle growth, increasing the training volume and adding some stimulation are essential.
If you will power up your body part, add some workout as well.
That way, you will be able to focus on your body part. Allow some forty-eight hours of rest in between sessions.
In addition to what you need to keep in mind, make it sure that you will not go throughout the motion. You will need to just slow down. Feel each part of the repetition from the beginning until the end. This will drive more blood into a particular muscle tissue.
#2─ Change the First Exercise Being Followed:
If you will only stick to the very same exercise routine, it will only stop you from increasing your gains. However, this does not necessarily mean that you will never need it scrapping your routine. Small adjustments will already make a big difference.
This way, you will be able to break through the growth wall. You may as well begin your workout sessions considering your muscle that is not anymore growing. Start with exercises every time you focus on each muscle with the maximum energy.
In the event that you will bring up the boulder shoulders, never ever revert to the dumbbell presses in order to kick off each lift. It will be a lot better to start with the standing barbell press, Arnold presses and any compound variation that will drive change.
#3─ Connect the Muscle to Your Mind:
If ever you do not notice any significant difference with your specific muscle group, it may be attributed to the fact that you do not activate the maximum way possible. You will need to clearly evaluate the technique you’re following in building up your lagging body parts.
The moment you realize you could contact or squeeze your muscle more effectively, you will now be on your way to shaping it. It is actually easy for you to allow the muscle and mind connection slip.
This is especially true if you will pile on the plates and lift some heavyweights. You will need to grow some more and newer muscles. Lower the weight and slow down the tempo that you follow. Squeeze every repetition being your first priority.
#4─ Adjust or Add Repetitions:
According to the fitness model, named Jimmy Everett, building up your lagging body parts is about getting in extra repetitions. If you will put a lot of stress on your muscle group, expect that it will become a lot bigger. You could actually add up some stress to be able to increase the pre-set volume.
This could also be possibly done by working in a high-rep range. If you will work at about six to eight repetitions for the back, it will be just right to explore hypertrophy-related work in an eight to twelve range.
Master about six to eight repetitions with a specific weight. Keep the weight just the same. Try to squeeze out a lot of repetitions with it. If ever the strength is that that quite at a level, you will need to drop the weight following a small percentage. You will need to do this before you up your per-set repetitions.
#5─ Add Some Single-Limb Work:
If the lagging body parts happen to be your legs or arms, you will now need to add up some single-limb work. That way, you will be able to correct this sort of imbalance.
You will need to follow some unilateral isolation work which could be your favorite technique. If your left quad is lagging all the time, just keep focusing on single-leg leg presses, single-leg leg extensions, and single-leg squats.
If you will focus on machine exercises, barbell exercises, and bilateral exercises, it will be necessary to add up some single-limb work. This will help balance your strength and musculature.
Must Read: How To Do One Leg Squat
Follow All the Essential Workouts Mentioned Above:
You will really need to follow all the essential workouts mentioned above for your own sake. That way, you will be able to improve some of your body parts. And thus, you will successfully feel good as well.
Now, you have learned more about the 5 impactful workouts to build all your lagging body parts!
10 Week Program & 5,000 Rep Arm Specialization Program
Have you been familiar with 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all throughout the course of ten weeks.
Description of the Workout:
This program is actually designed to beef up your triceps and biceps. That is why you really need to understand it as it may seem useful and valuable for your part. Remember as well that specialization programs have already been around forever.
Vince Gironda, a bodybuilding legend, said that rules are designed to be questioned, broken, changed or challenged. And, there really is not the wrong way or right way to workout.
In this sense, it is finally about time to break the rules. If you will aim for bigger arms, this program will be very useful as long as it is backed with lots of sleep and food.
Summary of the Workout:
In order to make things easier for your part, consider taking a closer look at the summary below:
- Main Goal─ Building Muscle
- Workout Type─ Single Group of Muscles
- Training Level─ Intermediate
- Duration of the Program─ Ten Weeks
- Days every Week─ Three
- Time every workout ─ Sixty to Seventy-Five Minutes
- Equipment Needed─ EZ Bar, Machines, Dumbbells, Cables, Bodyweight and Barbell
- Target Gender─ Female and Male
- Supplements Recommended─ Multivitamin, Casein Protein, Pre-Workout and Whey Protein
There are certain rules that you will need to consider in mind that include the following:
Blast and Cruise
In the ten weeks, you will need to alternate between cruise weeks and last weeks. The latter will involve three arm building workouts including super-high volume.
Now, with cruise weeks, they are indeed very much challenging. The frequency will need to be dropped to about two workouts. The session will involve a volume that is cut in half.
- Cruise Weeks. This will include two workouts that will be performed only on Monday and then on Thursday. The total repetitions will fall at exactly 125 for every workout.
- Blast Weeks. This will include three workouts that will be performed on Monday, Wednesday and Friday. The total repetitions will fall at exactly 125 for every workout.
Other Essential Things to Keep in Mind:
In this program, you will need to minimize all other guys that include the legwork, shoulder, back, and chest. You will not dedicate yourself to doing a lot of sets for every muscle group. In addition to that, you will not need to eat protein-enriched foods.
You will just need to devote eating at least two-hundred grams of protein every day. If you will eat just a minimum of two-hundred twenty grams every day, it will be a lot better.
In addition to what you need to keep in mind in the program, you must slap on your feedbag. Eat a whole lot more. Stick to five-hundred calories and just no less. If you think that you are still hungry, eat some more. Remember that food is equal to growth and food is equal to recovery.
Workouts on a Blast Week:
- On a Monday, you will need to work on your chest, arms and shoulders. The exercises will include bench press, pec dec, military press, side lateral raise. The arm work will include lying triceps extension, rope cable curls, close grip bench press and dumbbell curls.
- On a Wednesday, you will also need to concentrate working on your arms and legs. The exercises will include leg curls, seated calf raises, leg extensions and squats. Prior to the arm work, this will include hammer curls, dumbbells kickbacks, EZ bar curls, French press and bench dips.
- On a Friday, you will need to focus working on your arms, traps, and back. The exercises will include deadlifts, barbell rows, v-bar pulldowns and barbell shrugs. The arm work will also have consisted of tate press, barbell curls, machine curls and dumbbell tricep extensions.
Workouts to Consider on a Cruise Week:
- On a Monday, you will need to concentrate further on your arms, chest, and shoulders. The exercises to follow include bench press, pec dec, military press and side lateral raise. Prior to the arm work, it will include dumbbell curls, cable tricep extensions, and close grip bench press.
- On a Thursday, you will need to focus working on your arms, legs, and back. The exercises to implement will include leg curls, squats, barbell rows and v-bar pulldowns. The arm work will include of weighted chins-up, lying tricep extensions and EZ bar curls.
Attitude in Engaging in the Program:
In order to become successful in following this program, it is essential keeping in mind discipline and hard work. No gain without pain will always apply in this routine. It will now be up to you if you will be determined enough in achieving good results in the end.
Related Article Must Read: Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps
Follow the 10 week program and 5000 rep arm specialization program to focus on achieving better arms. In this regard, never ever question yourself about sanity. 5,000 reps will always be 5,000 reps. There is no need to hesitate further about this.
The Do’s And Don’ts Of Low And High-Intensity Cardio
If you have been frustrated of all those fats in your body, it will help if you commit to loving high-intensity cardio. This might somehow be an evil to some people because it is quite difficult to stick to, but still, it is worth of the time and effort. This will help you in order to build endurance, look great in your outfit and shed fats. In this regard, what do you think is the best cardio exercise to follow? Should you opt for a low-slow cardio or a high-intensity cardio? Would it be a better idea to dance your fats away by way of Zumba? Would you rather choose to attend a spin class?
You Are Not Alone in Working Out:
Even if you have been so much overwhelmed by the many choices in store for you, remember that you are never alone. Working out may be quite complicated but it is all worth it. In the old days, powerwalking and trudging for an hour will be the best way of burning fats. Before you get panicked, take a few steps back.
Even if circuit training, AMRAP, and HIIT are among the famous exercises known to people, low-intensity cardio is still favored by many. There will always be a place and time for doing some low-intensity cardio. This is also particularly true if you will improve your aerobic capacity and build endurance. You will also be able to burn more fats.
With low-intensity cardio, you will expect to burn some more calories. This will also be easy for your muscles and joints. This will be a perfect activity if you have injuries and you want to rehabilitate yourself.
There is nothing that will beat an easy low cardio session that helps increase that flow of the blood. In addition to that, this helps remove the metabolic byproducts coming from your bodily tissues. This will also help increase the healing process. This will also be a lot easier and faster for you to implement.
Low-Intensity Cardio Incredibly Versatile:
Low-intensity cardio is believed to be incredibly versatile. There are potential activities that fall into this category like cycling outside, walking on a treadmill and swimming in a lake. You will only need to maintain a low intensity.
Your heart rate will fall between sixty to seventy-five percent of the maximum intensity. You will expect to get the best-burnt calories. You will also notice some significant metabolic changes. You will increase the enzymes in your body to help utilize fats and carbs for energy.
Nevertheless, low-intensity cardio must be done right after you have finished your lifting session. It must as well last for about thirty to forty-five minutes that help improve respiratory and muscular endurance.
Do’s and Don’ts of Low-Intensity Cardio:
Don’t: You will need to carry out a low-intensity cardio before you try on strength training. This is due to the very reason that it could get in the way of strength gains. If you will focus on adding more muscles and gaining some strength, it will help if you will only do some low-intensity cardio.
Do: Low-intensity cardio could be considered in mind before you go through strength training. However, you must limit your time to about ten minutes maximum.
Don’t: Do a low-intensity cardio activity if you think that it is torturous. This is also, especially if you are miserable each minute. You will need to carry out the cardio exercise that you will be able to tolerate the best. That way, you will get only the best and most impressive results.
High-Intensity Cardio Exercises:
High-intensity cardio exercises will always be on top of the cardio realm. These are believed to be well-researched, efficient and fast. There were a lot of studies conducted before about the benefits they could offer.
These include improving the VO2 max, enhancing aerobic capacity and incinerating fats.In addition to that, there are much greater and better fat loss results achieved by following high-intensity cardio exercises. The ability of the body to utilize fats as energy is also increased.
This is especially true during the exercise. This could also result to even more excessive consumption of oxygen. This will, therefore, help you to burn a lot of calories just in several hours after the workout.
The Role of High-Intensity Cardio:
With high-intensity cardio, expect it further that it will kick your body’s metabolism. This will also bring out an even more intense disturbance in your metabolism. This will, of course, requires a lot of calories in order for you to recover. Your body will be able to spend more energy to repair the damage and to go back to homeostasis.
Protocol of High-Intensity Cardio:
As per the protocol of high-intensity cardio, it is usually a ratio measured of a high-intensity interval that is alternated during some rest periods. You will usually work at about eighty-five to one-hundred percent maximum heart rate.
This is also especially during your rest period. You will be able to stop moving entirely or even bring all the efforts to exactly lower percentage of the maximum HR. In regard to the intensity, it will vary on the interval intensity being performed.
It means to say as well that you will work at ninety-five to one-hundred percent effort prior to the interval. You will, therefore, be able to drop it to about zero percent for the rest. If you will work at about eighty-five percent for an interval, you may dip it to about sixty percent of the max prior to the rest.
High-Intensity Cardio Proven to be a Versatile Protocol:
High-intensity cardio is proven to be a versatile protocol. This could be utilized by way of straight cardio like running sprints on the track, a combination of strength and cardio work. If you want, you may try using jumping rope, treadmill high-intensity programs, and stair-stepper intervals.
Do’s and Don’ts of High-Intensity Cardio:
Don’t: You will need to jump with both of your feet if you are a beginner. In addition to that, you must have a solid foundation of the so-called cardiorespiratory fitness. And, you need to be really free from any soft tissue and joint injuries.
Do: A high-intensity cardio will need to be done before a back day or heavy leg. And then, you must limit the sessions to just twenty-minutes for two to three times every week to avoid overtraining.
In addition to that, you will need to go out when you will perform the intervals. You must hit at least eighty-five percent of the maximum heart rate. You will also need to perform at such a full capacity with no complete recovery. This will build aerobic power, anaerobic capacity, and VO2 max.
Now, you have finally learned more about the dos and don’ts of low and high-intensity cardio!
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