Feet shoulder-width apart Stand on tiptoe for 10 seconds
Then bend your hips and sit back, hold for 10 seconds and then recover
2. Squat
Squat is a very good exercise
You can use it in your usual exercise
Not only exercise the thigh muscles
Can also activate the lower limbs well
3. Lunge Squat
Squat with one foot in front and one foot behind
Keep your upper body straight and stable
4. Sideways Squat
Stand with feet wider than shoulders
Turn your body while squatting
Make your body do side lunges to the left and right
This set of actions is suitable for activation before various aerobic exercises
Such as running, elliptical exercise, spinning, etc.
Activate the ankle, knee and hip joints
Achieve preheating effect
Protect the meniscus in the knee joint
https://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-DISCOVER-E3620-Elliptical-Machine-1-1.jpg12001200Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-07-29 05:10:002022-08-26 08:24:08How To Protect Your Knees When Doing Exercise
Every time when discussing home fitness equipment, treadmills and elliptical machines have to be pulled out and discuss again: which one is better?
Some people say that the treadmill is good, and running is the best way to lose weight; some people say that the elliptical machine is good, the exercise is gentle and does not hurt the knee.
It is hard to choose if you don’t have any information about them. In this post, we will provide more details about both treadmill and ellipitical guide you to choose.
1.Know the Treadmill and Elliptical Machines
Treadmill is a regular fitness equipment for both home and gym, and it is the simplest kind of home fitness equipment today, and it is the best choice for home fitness equipment.
When you don’t know what sports equipment to choose, treadmills are generally preferred. After all, the outdoor exercise we often do is running, and treadmills are a substitute for outdoor running.
The treadmill is driven by a motor to drive the running belt for reciprocating motion, helping the athlete to passively walk and run on the running belt.
In addition to basic running functions, treadmills usually also have functions such as variable speed, slope adjustable, shock absorption, step counting, heart rate testing, exercise program setting, and multifunctional fitness.
HARISON T3700 Track
The elliptical machine is also called a space walker. When using the basic mode, the posture is like a free walk, and the trajectory is elliptical.
When exercising on the top, the soles of the feet are close to the pedals, so that you can not only enjoy the fun of walking or running, but also reduce the damage to the joints. It is also a good device for cross training.
It is used as a butt-lifting artifact to exercise the legs and buttocks. There are two ways of exercise, one is to do the leg exercises with the feet only, and the other is to use the hands and feet together, which requires higher balance ability.
The elliptical trainer is a kind of fitness equipment with very high recognition and choice in foreign countries, especially in Europe and America.
In recent years, it has gradually been favored by domestic gymnasiums and home exercisers, and has become a star product in aerobic fitness equipment.
HARISON E1506
2. People Who Are Suitable for Treadmills or Elliptical Machines
Let me talk about the treadmill first. If you belong to the following groups, use the treadmill with caution.
◆ Patients with heart disease. For patients with heart disease, because running has a heavy load on the heart, it is very dangerous if an accident occurs.
◆ People with osteoporosis, because of their reduced bone density and loose ligaments, are prone to sprains, falls, and fractures during high-intensity running.
◆ People who have arthritis, meniscus or ligament injuries, or have undergone artificial joint replacement, due to high-frequency running will cause repeated wear and tear of the hip, knee, and ankle joints, resulting in more injuries.
◆ For people with cervical spondylosis and lumbar spondylopathy, running for a long time under a state of high concentration can cause tension in the neck and lower back muscles, and the treadmill also has a recoil on the spine, which may aggravate the original condition.
The elliptical machine is suitable for a wide range of people, from children to the elderly, almost can be used, soothing elliptical movement reduces the impact on the joints, exercise more gentle.
3. The Advantages and Disadvantages of the Treadmills
◆ Advantages
The exercise intensity is high, and running needs to use the power of the whole body to achieve efficient fat burning effect.
Applying load to bones by participating in high-impact sports can enhance bone strength. Like muscles, putting pressure on bones will make them stronger.
You can simulate outdoor exercise by manipulating the tilt and training program to achieve higher intensity exercise.
Maintain and improve overall physical fitness. Treadmill exercise can strengthen the body, reduce the risk of blood clots, exercise cardiopulmonary function, and increase lymphocytes through running to enhance immunity.
◆ Disadvantages
High-intensity training, such as inclined sprints, can be dangerous. If your technical level is not enough to withstand some exercises, try to reduce the intensity.
Running puts a certain pressure on the joints and is not friendly to people with knee and hip injuries. Suggest this kind of injured friends carefully consider.
4. The Advantages and Disadvantages of Elliptical Machines
Advantages and disadvantages of elliptical machines
◆ Advantages
The elliptical machine organically combines the legs and arms, and regular exercise can coordinate the limbs and strengthen the body. Long-term exercises help improve physical endurance and exercise cardiopulmonary function.
The elliptical machine is suitable for a wide range of people. For healthy people, the elliptical machine can exercise and relax properly; for those with poor knees and ankles or those who are overweight (over 200 kg), using the elliptical machine for exercise is a safer and more comfortable choice.
There is no need to repeatedly impact your knees like a treadmill, and you can move your whole body.
◆ Disadvantages
There are certain restrictions on the angle and way of lower limb movement.
Relatively speaking, the training intensity is small, it is not easy to strengthen bones, burn fat, and achieve significant training results.
There is a strong burning sensation in the thighs, especially for people who have just touched the elliptical machine, they will feel the quadriceps on the front of the thighs in the first few trainings. You can do some warm-up training before this to relieve muscle burning. The discomfort caused.
5. Treadmill or Elliptical, Which One Works Better on Weight Loss?
For people who repeatedly jump on treadmills and elliptical machines, the main question is, which one has the best weight loss effect?
If the intensity and time are the same, the calorie consumption of the two devices is not much different.
The elliptical machine burns about 300 calories for 40 minutes, which is the calories of a bowl of rice. The treadmill participates in more muscle groups and consumes slightly more than the elliptical machine. However, it cannot be concluded that the fat burning effect of the treadmill is necessary. Better than an elliptical machine.
In fact, this problem is more controlled based on the amount and speed of each person’s basal metabolism. Different people have different fat loss effects at different times and strengths, so they cannot be compared simply by equipment.
https://www.harisonfitness.com/wp-content/uploads/2021/11/treadmill-1-e1638240381210.jpg610813Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-07-29 03:35:262022-08-26 08:24:28Treadmill VS Elliptical： Which One to Choose for A Workout?
The Navy seal invented suspension training. The idea was to use body weight to keep fit and improve body strength. Suspension training is a low impact work out and is considered as one of the safest but highly effective work out routines.
https://www.harisonfitness.com/wp-content/uploads/2022/06/harison-408.jpg13331000Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-07-22 03:33:002022-08-26 08:24:55A Review of The Best Suspension Trainers
Working out on a machine is one of the most effective ways of reaching your fitness goals. Many people are now opting to buy and use them as they work out because they are gentle to the joints and at Read more
https://www.harisonfitness.com/wp-content/uploads/2018/09/B7.jpg800800Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-07-14 04:38:002021-11-18 01:23:37Exercise Bike vs Elliptical: Which one should you choose for workouts?
Many of us have been longing for a six pack for years. A lot of us think that this is one dream that we can’t achieve in this lifetime. But did you know that you can get six pack in just a month?
As they say, nothing is impossible. Getting a six pack in just a month is achievable. But of course, you need to invest time and effort in achieving this. A six pack requires hard work, and if you put in the work, you will surely have one.
With that in mind, how to get a six pack in one month? Read on to find out!
Five Steps on How to Get a Six Pack in a Month
As mentioned, getting a six pack requires hard work. In addition to hard work, you need to do some research to ensure that you’re doing the right workout for your body type. Here are some steps that you should take to help you with your six-pack journey.
Step 1. Calculate your body fat percentage.
The first thing you need to do is assess your body fat percentage. If the percentage is too high, you will not develop any abs no matter how frequently you work out.
It is a must that you calculate your body fat percentage. You can do this by getting vital measurements and necessary information like your weight, height, and age. You need to enter all this information in an online BMI calculator.
The recommended body fat percentage for men is 6-13%. Women should have a 12-20% body fat percentage. If your body fat percentage is higher than recommended, you may need to lose weight first.
You can do this by sticking to a healthy and balanced diet and doing cardiovascular workouts like jogging, swimming, running, cycling, jump rope, rowing, or elliptical.
Step 2. Perform exercises that can build your rectus abdominis muscle.
The rectus abdominis muscle is the muscle in your tummy area, responsible for the visibility of your six pack. If you want your six pack to show, you should work out this muscle.
Lucky for you, many exercises were developed for this muscle. These include the following:
Crunches: 3 sets (10-12 reps each)
Planks: 5 reps
Sit-Ups: 3 sets (10-12 reps each)
Hanging Leg Lifts: 3 sets (10-12 reps each)
Chin-Ups: 2 sets (10 reps each)
If you have an ab machineat home, using it at least twice a week can also help build your rectus abdominis muscles.
Step 3. Do workouts that can strengthen your inner core muscles.
In addition to rectus abdominis, another muscle that can also aid in developing your six pack is your inner core muscles. These muscles would be the stepping stone of your six pack. With that in mind, here are some of the exercises that you can try:
Bridges: 2 sets (12 reps each)
Side Planks: 5 reps
Flutter Kicks: 3 sets (20 reps each)
Keep in mind that you should not perform these workouts on the same day that you conduct your rectus abdominis muscle workouts. It would help if you let your abdominal muscles rest first before you take on these exercises. You can do this on a separate day within the week.
Step 4. Up your protein intake.
If you want to get six pack fast, you need to combine both diet and exercise. In addition to working out, you also need to increase your protein intake. This is because protein can help speed up the weight loss process. Not only that, but it can also promote faster muscle growth.
If you want to get a six pack in just a month, you would have to consume at least 0.38 g per pound of your body weight daily. To achieve this, you would need to include protein-rich foods (fish, yogurt, eggs, nuts, cheese, etc.) in your diet.
Step 5. Rest.
Yes, getting a six pack would require some rest days too. The muscles must be repaired so they can grow, and it is during your rest days that the muscles recover and repair. If you don’t rest, your muscles won’t have adequate time to recover, so their growth will be hindered.
With that said, you must allow at least 48 hours of rest in between your workout sessions.
Final Words
Getting a six pack may seem impossible, but you can do it. You just gotta put in the workday in and day out. We have already provided you all the tips and steps needed on how to get a six pack in a month. It’s now up to you to put this into practice and turn your dream into reality.
https://www.harisonfitness.com/wp-content/uploads/2021/09/hr-419-10-e1639211277638.jpg600600Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-06-30 04:33:052022-08-26 08:31:51How to Get a Six Pack in a Month
More and more people tend to spend their exercise time on treadmill. Since it is an effective aerobic exercise, and they can also gain workout at home when the wheather is bad outside. If you have the treadmill equipment at home, beside using it to exercise, you also need to do the properly maintain. The basic one is making it clean.
This post will show you how to clean the treadmill belt and how to make your treadmill clean. Here we go!
How to Clean the Treadmill Belt?
Step 1
Unplug the unit from the electrical source before you begin.
Step 2
Remove any accumulated dust from the belt, using an anti-static duster. Remember to dust any accessible areas around and beneath the belt to avoid dust buildup.
Step 3
Wipe down the belt, using a slightly dampened cloth and taking care not to drip any water onto the belt. Rotate the belt by hand to reach the entire tread surface.
Step 4
Dry the treadmill belt with a paper towel, again moving the belt to insure all areas are dry.
Things You’ll Need
Anti-static duster
Lint-free cloth
Paper towel
Tip
Always keep a separate pair of shoes for treadmill use only.
Warning
Never use any kind of cleaning product on your treadmill belt.
Tips to Make Your Treadmill Clean
1. Wipe down the entire treadmill with a damp cloth and water
If the daily wipe down is a sponge bath for your treadmill, this weekly cleaning (I typically do it after my long run day) is more a full on spa treatment. Take some time to really get into those nooks and crannies. One word of warning: stick to water as some more abrasive cleaners can do more harm than good by damaging lubricants or breaking down components.
2. Vacuum around and under the treadmill to pick up dust and debris that could get under the belt or in the electrical component.
3. Wipe down the belt itself, push it with your hand to rotate it and then carefully dry it the same way.
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https://www.harisonfitness.com/wp-content/uploads/2022/01/HARISON-POWER-TOWER-408-2.jpg14001400Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-06-23 03:59:312022-08-26 08:32:32How To Use HARISON 408 Power Tower to Workout
Many of us start the year by making resolutions to eat healthier or exercise more. You may be someone who starts off strong but tends to fizzle out somewhere along the way. While your intentions may be good, there’s a huge difference between wanting something and actually doing something about it. Even if you’re trying to make better lifestyle choices, your busy schedule may be keeping you from doing so.
1.Fit In a Few
You don’t necessarily have to have an hour or two to spare to get a good workout. Fitting in just a few minutes of exercise every day is better than nothing. If you have only a small amount of time to work out, you may benefit from doing some more intense, shorter routines that come with a higher payoff. You might be surprised by just how those few extra minutes of exercise can pay off!
2.Become a Micro-Workout Master
If you’re too busy to even get to the gym, develop a repertoire of micro-workouts that you can do just about anywhere! That way, if you’re stuck working late at the office or are running around doing errands all day, you can still burn off some calories and stretch some muscles.
3.Switch It Up
If you don’t feel motivated to make time for a workout, monotony could be to blame. If you’re bored with your exercise routine, you aren’t going to make it a priority. But increasing variety in your workouts will keep your mind occupied and alleviate that dreaded “plateau” effect.
4.Pay It Forward
You might be more inclined to find time for a workout if you incentivize it. Even if you have a busy schedule, you might not use that an excuse if you have money riding on your physical fitness regime. Paying in advance for a gym membership or classes (or even using apps made for this purpose) can keep you from flaking on your health.
5.Make It a Habit
The easiest way to ensure you get your exercise? Do it until it feels natural. If you start small and slowly build fitness habits into your regular routine, it’ll get to the point where you’ll crave those sessions at the gym. As long as you’re realistic about what you can commit to in the long term, you’ll create a schedule that’s manageable and puts your health at the forefront.
Making healthy choices can change the way you think and help you develop a more positive attitude. While it is great to strive for a perfect lifestyle, you may not be able to attain this. Instead, attempt to find balance despite your busy schedule. Adopting some of the habits mentioned in this article can help you feel better and improve your overall health in the long run.
https://www.harisonfitness.com/wp-content/uploads/2017/09/B1850-USA模特1000x1000-2222-副本.jpg10001000Harison teamhttps://www.harisonfitness.com/wp-content/uploads/2022/08/HARISON-Back-to-Home.pngHarison team2020-06-17 02:21:002022-08-26 08:33:075 Methods to Stay Active and Healthy for Busy People
I believe that after every training We all want to lie motionless Because it is too tired
Is it really good to sit down or even lie down immediately after the exercise? the answer is no.
How Does the Wrong Way of Rest Affect the Body?
1.Squat immediately after or during exercise
The blood flow speeds up after we exercise
If you sit still immediately
Blocked blood return
Insufficient blood supply to the brain can cause dizziness or fainting
2.Drink plenty of water at rest
We emphasize the timely replenishment of water during exercise But it wasn’t irrigated Suddenly drinking a lot of water will increase the burden on the heart Cause physical discomfort, which in turn affects the training effect
3.Exercise interval is too long
Intermittent exercise also has a great influence on the training effect
If the rest is too long, the body will recover
Decreased central nervous system excitement
Heart rate also slowly decreases
Affect subsequent explosiveness
It takes time to restart the body
Reduce training effect
4.Exercise interval is too short
Too long is not good, too short is not good Insufficient muscle strength recovery Affect the training of the next group Not strong enough to complete the action This will also greatly reduce the effect
The Correct Way to Rest Can Enhance the Training Effect
1.Strength training breaks
The strength training set arranges the duration according to the training intensity
The general principle is that the greater the intensity, the longer the intermittent time
Divide strength training into three strengths
High intensity: Intermittent time is controlled at 2-5 minutes
Medium intensity: Intermittent time is controlled at 1-2 minutes
Low intensity: Intermittent time is generally around 30 seconds
During this time, you can move around or stand still
Don’t let the body stop immediately
2.Aerobic training breaks
Generally, aerobic exercise takes 30 minutes to achieve the fat burning effect
But we can’t ignore the pause time for the amount of exercise
When the exercise time is long, the heart rate is too fast to exceed the fat burning heart rate
The brain will be dizzy and will be dizzy
If you are running on a treadmill
Then you might fall
When exceeding the fat burning heart rate, you can rest for 30-60 seconds
Brisk walking is the most used way of rest after jogging
3.Rest after exercise
Rest after exercise is mainly stretching
Stretch to release muscle fatigue after exercise
Helps increase muscle elasticity
Reduce the soreness after training
Let the next training run normally
4.Scientific hydration after exercise
Scientific hydration is also part of the rest
Immediately after the exercise, pick up ice water and drinks
Drinking in one breath causes discomfort
It’s best to go to rest for about ten minutes And slowly replenish the water You should drink warm water and drink slowly in small amounts
You can drink some sports drinks during and after exercise
This can largely
Replenishes water and inorganic salts lost by the body
Let your body recover better
5.Scientific Diet After Exercise
Within 30 minutes to one hour after exercise
It’s the best time to consume energy without growing meat
Especially after high-intensity aerobic exercise
The body needs to add calories to restore energy and repair muscles
It is actually best to eat starchy food after exercise
You can get your energy back quickly
Eat some cereals, brown rice, etc., avoid cookies and cakes
Protein can repair muscles well
But also pay attention to the amount of control, preferably about 300 kcal
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