How to Use a Foam Roller to Recover Your Muscles and Maximize Your Performance
Wouldn’t it be amazing if we all had our own personal masseuse to regularly get rid of the kinks, soreness and tight areas in our muscles, any time we wanted? Nice thought. Well… there is a way to massage yourself to these effects any time you want! A simple piece of foam known as a foam roller will do the trick. The technique is known as Self Myofascial Release Technique (SMRT) and it can change the way you move, feel and workout. Continue Reading >>
Best Time To Workout
You will encounter many opinions and theories during your journey to achieve better health and fitness – most likely leaving you with a lot of questions. One common question is what is the best time to workout? Joining us today on Total Gym Pulse is fitness trainer and long time Total Gym user Rosalie Brown here to help us answer this very question.
Rosalie gets asked by her clients often – when is the best time to workout to maximize results? According to Rosalie, there is no best time to workout. It all depends on your personal preference and what works best for you. However, she does point out studies have shown people who work out on a Monday are more than likely to stay consistent with their workouts the rest of the week. This is also true for people who choose to workout in the morning. Continue Reading >>
Shoulder Injury? How Total Gym Can Help
Since shoulder injuries are one of the most common orthopedic complaints, we wanted to provide you with some tips for preventing them and getting your strength back post-injury. Common shoulder injuries include strains/sprains and tendonitis/tears and can arise from too much mobility (instability), too little mobility (hypomobility), or decreased strength and stabilization. Rehab or post rehab programs focus on restoring pain-free range of motion, enhancing awareness of how you move and how to correctly move, as well as strengthening and stabilizing the surrounding muscles. Since the shoulder muscles influence the stabilization to your back, neck and core, a total body approach is recommended. The Total Gym is the perfect tool for to address all of these aspects of shoulder health. Continue Reading >>
The Gym That NEVER Closes
In a world where many gyms are open most days of the year and some 24/7, there is still only one that is guaranteed NEVER to close on you: The Total Gym. Today on Total Gym Pulse we are joined once again by fitness enthusiast and long time Total Gym user Mike “The FAT Guy” Campbell to tell us one of his favorite things about the Total Gym. For those of you who don’t know Mike’s story, Mike was able to lose 150 pounds in one year using the Total Gym! Continue Reading >>
Myofascial Release Technique & Strengthening Exercises
WHAT IS MYOFASCIAL RELEASE?
Self-myofascial release is a fancy term for self-massage. Myofascial release, also know as “foam rolling,” releases muscle soreness, tightness, or trigger points. This method can be performed with a roller, a small ball, or manually with your hands.
Recovery is vital to healthy muscle development, and myofascial release assists in returning muscles to normal function before your next workout or activity. By applying pressure to specific areas or points on your body, tension is released and the muscle recovery process improves. Continue Reading >>
Toning the Glutes!
It’s Summer. That means many of us will be hitting the beach or swimming pool looking to show off our new swimsuits and more importantly our bodies. The chest, biceps, triceps, back and abs all play a pivotal role in one’s physical appearance. However, one area that tends to be overlooked in most workouts are the butt and legs.
Everyone wants to have a nice butt – it looks good, however there are also other more important reasons why one should not neglect their glutes. The gluteus maximus, gluteus medius and gluteus minimus are responsible for abducting, extending, and internally and externally rotating your hips. They also help improve your body’s alignment, enhance athletic performance and aid in preventing injury. Continue Reading >>
How Exercise Can Give Your Brain a Boost
Not long ago I had the pleasure of interviewing John Ratey, MD, Harvard Medical School’s famed psychiatrist and author of Spark: The Revolutionary New Science of Exercise and the Brain about the many benefits that regular exercise has for the brain. Dr. Ratey made it clear that working out with a consistent fitness routine, particularly cardio, produces large brain-boosting cognitive gains and helps fight dementia. He noted that exercise protects the brain by:
- Increasing production of nerve-protecting chemicals, and along with the “brain fertilizer,” brain-derived neurotrophic factor, BDNF, turbocharges learning, brain cell growth and mood
- Improves and increases blood flow and therefore provides more oxygen and glucose to the brain
- Improves release of hormones that promote growth and survival of brain cells
- Alters damaging proteins inside the brain, thus slowing the development of dementia.
- Stimulates brain plasticity by promoting growth of cell connectivity
- Aerobic exercise may inhibit the cognitive and biological impact brought about by aging
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Many who use the Total Gym are already getting tremendous results. However, today on Total Gym Pulse we are joined once again by fitness expert John Carleo to give some additional workout tips to enhance your workouts even more!
John begins the video by telling us there are two words he wants you to remember during your workout. The first word to remember is “Stretch.” Take note that John is sitting up straight and not slouched over with his arms being stretched out by the cables. The second word John wants you to remember is “Hold.” Notice when John does a bicep curl he holds the position for a couple seconds before stretching back out. This goes the same for any exercise such as upright rows or back rows which John also demonstrates. The two advantages you add to your workout by stretching and holding is improving your flexibility and core strength. Continue Reading >>
How to Detoxify in One Week
No one says it better than David Wolfe, “It’s time to clean up. It’s time to turn away from the idea of better living through chemistry and move toward the idea of better living through nature.” He goes on to say, “Since 1940 we have created more than 75,000 synthetic chemicals and released them into the environment and the food chain.” No wonder detox or “cleanse diets” have become so popular.
As a naturopath, I try to teach my clients to live a “detoxifying lifestyle”, which really just requires that we eat high-quality green plant food (organic green vegetables) and fruits, which helps to clean out our bodies and rebuild at the same time. If everyone ate like this most of the time (avoiding processed foods), drank a good amount of high quality water, and practiced meditation at least once a week, a detox would not be necessary. Yet most of the population does not. Continue Reading >>
How To Get Sexy Abs
With the Summer now here many are wondering how to get sexy abs so they can show off their new swim suits in style. Joining us today on Total Gym Pulse is Fitness America National Champion, fitness model and entrepreneur Sherry Goggin here to show us some incredible exercises to get sexy abs using The Total Gym.
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