However, there are a whole bunch of myths that surround abdominal exercises and before you place your faith in them; you must separate fact from fiction.

Myth: To Get Perfect Abs I need to do some “spot reduction” exercises.

There is nothing known as “spot reduction.” Anybody who tells you that doesn’t know what he is talking about. There are no abdominal exercises that can isolate the muscles of the abs and make you lose fat from just that section. Any exercise you do will have an effect on your overall body. 

Myth: Tons of crunches will get me rock hard abs.

For some reason, crunches are hailed as the king among abdominal exercises. People believe that doing crunches nonstop for the best part of an hour will guarantee well toned abs. Wrong! Crunches by themselves cannot give you great abs. You need a combination of full body resistance training, cardio workout, and abdominal exercises to achieve the desired effect. 

Myth: You have to work your abs every single day to get flat abs

Again, not true! The muscles of your abs need rest and recovery. It is only during rest that they build. Whatever workout routine you have – cardio, resistance or abdominal exercises, don’t overdo it.  If you train 3-5 days a work regularly, you can get sleek and strong abs.

We aren’t saying that you should give up abdominal exercises all together and get done to pumping weights or jogging unreasonable distances to burn fat from your midriff. Ab exercises are important, but they need to be part of a well planned systematic workout routine.

It is the bitter truth of life, but we are living in times where space is a constraint. Sure, we’d like sprawling mansions with a fully equipped gym to take care of all your exercise needs, but that’s not possible for all of us. Or at least most of us!

For this reason, if you are looking to get some exercise at home but worry about a bulky exercise equipment gobbling up space, you should consider buying one of those folding treadmills you read about so often. Instead of becoming a permanent fixture in your house, they can be folded up and propped against the wall, out of your way. Some folding treadmills can even be pushed under the bed or couch.

Apart from being mobile and a space saver, folding treadmills have yet another benefit. They can be cleaned more easily. On a non-foldable treadmill, there is noticeable dust and debris build up, especially under the deck. If you are really finicky about being clean, folding treadmills are going to make things a lot more convenient for you.

There are a lot of people who hold out on buying folding treadmills because they are worried about stability issues. It is true that earlier models didn’t inspire a lot of confidence and would begin to shake frighteningly if you ran too fast on them. However, things are a lot different now. Folding treadmills aren’t just more stable; they are also more durable and are made of the same frame as their non folding counterparts.

If you are looking for an entry level folding treadmill, the BH Fitness MX100 Treadmill from Complete Gym would be a great option for you. It’s easy to use and comes with 6 pre-set profiles and a range of challenging programs.

For those who want a more advanced model, the Horizon Fitness T960 Treadmill from Horizon would be an excellent choice. The strong steel framework, the generously wide running deck and the easily navigable console will take care of the most demanding workout you can come up with.

The demands of modern life are such that we often end up ignoring the more important things, such as exercise and healthy eating. Most of us usually eat to satiate pangs of hunger, not to replenish the essential nutrients the body needs to carry on with day to day activities. Honestly, how many of us can claim to be careful about what goes into our bodies?

Healthy eating in itself can be a cure to several problems that you may be facing in your day to day life. If your meals are complete and nutritious, you won’t have to worry about hair fall, brittle nails, constant fatigue and lack of energy. In addition, healthy eating can also prevent health conditions, such as high blood pressure, and cardiovascular diseases.

Here are some tips that will help you incorporate healthy eating habits you’re your lifestyle without making it much of a chore.

1. Your body needs more than 40 different nutrients to stay healthy. These nutrients cannot be got from one single food. Therefore, include as much variety as you can in your meal. There should be a balance of vegetables, dairy products, whole grains, meat, and fruit in your diet.

2.”Three meals a day” has become an outdated concept because we know better know. Healthy eating would be having five to six moderately sized portion of meal throughout the day. This way you can include more variety in your food, and you won’t feel overstuffed after every meal. Avoid skipping meals.

3. If you are fond of certain foods that are high in sugar, fat or salt; don’t give them up completely. Reduce their intake. While healthy eating is of paramount importance, we also do eat for pleasure occasionally, and that’s not bad. Besides, denying yourself your favorite snack once in a while will only lead to frequent bouts of binging.  

What is heart rate training? In very simple words, there are 5 heart rate zones in your body and we will explain them later on in this article. When you use your heart rate zones to monitor the intensity of your workout, it is known as heart rate training.

Okay, now what are heart rate zones? Hear rate zones are calculated by taking into account Maximum Heart Rate (MHR) and Resting Heart Rate (RHR). As mentioned before there are 5 heart rate zones.

Zone 1 – The Healthy Heart Zone (50-60% of your MHR)

Zone 1 is considered to be the safest zone which you can achieve by walking briskly. This is also the zone you are in when warming up and cooling down. Exercise in this zone, and you will become healthier. Your heart will become stronger and you will reduce cholesterol, body fat, and blood pressure. However, there is no increase in your strength and endurance at this stage of heart rate training.

Zone 2 – The Temperate Zone (60% to 70% of your MHR)                 

This zone can be reached by doing some slow jogging. It’s also known as the “fat burning zone,” since 85% of the total calories you burn are fat calories.

Zone 3 – The Aerobic Zone (70%-80% of your MHR)

In this zone of heart rate training, your lung capacity increases along with the size and number of blood vessels. You are able to exercise for longer periods before feeling tired or exhausted.

Zone 4 – The Anaerobic Threshold (80%-90% of your MHR)                 

In this zone, you leave aerobic training behind and cross into anaerobic training. You are faster and fitter but you cannot maintain the intensity of the workout for too long.

Zone 5 – The Redline Zone (90% to 100% of your individual MHR)

This is the last zone of heart rate training. This zone is used mostly during interval training. The exertion can be sustained for only very short bursts. You can stay in this zone for only few minutes at a time.

Interval training is not a new concept, though it has become a much better understood one these days. In its most rudimentary form interval training was referred to as "fartlek," meaning “speed play.” Slow and easy exercise was alternated with short and fast bursts of intensive exercise. Fartlek was an unstructured form of training, but today’s interval training is very specific and highly sophisticated. In fact, it is possible to create special interval to suit the specific requirements of individual athletes.

Benefits of Interval Training

Interval training works on both the aerobic as well as the anaerobic system, and has distinct benefits. They are listed below:

1.     Interval training helps burn more calories

2.     Muscles become more tolerant to lactate build-up

3.     Functioning of the cardio-vascular system improves

4.     More calories are burned when you do high intensity work out for a short period of time

5.     You are able to increase your training intensity without having to over-train or burn out

6.     Makes your regular workout routine more exciting and invigorating

7.     Interval training can be done without any kind of fancy equipment

8.     You build lean muscle mass, which in turn increases your metabolism

Safety Tips for Interval Training

As it is with everything, there are safety precautions you need to take before doing interval training.

1.     Don’t forget to warm up before starting to avoid muscle pulls and strains

2.     Do not have ambitious targets. Start slowly and build up from there

3.     Keep your pace steady throughout the course of interval training

4.     Increase the number of reps gradually

5.     Do not try to improve both duration and intensity of the training at the same time. Take it one step at a time

Kettlebell training was originally invented by the Russian military to train its soldiers for increased flexibility and strength. It is said that Pavel Tsatsouline introduced this form of training to the rest of the world. Today, kettlebells are being used for all kinds of exercises, from building muscle and endurance to losing weight. Those who swear by kettlebell training believe that it is far superior to any other form of strength training.

Benefits of Kettlebell Training

There are a host of benefits that accompany kettlebell training. It is known to be an excellent form of aerobic exercise and increases muscular endurance. Depending on the kind of workout you do kettlebells can reduce back pain and stress and improve your strength and conditioning. In addition, they can also strengthen your joints and ligaments. And, these are just some of the benefits of kettlebell training.

Tips for Kettlebell Training

When you begin kettlebell training, you have to keep in mind that these exercises can be quite dangerous if you do not follow proper form. So make sure that you maintain the correct form always. It’s important to have a firm grip on the equipment. They are pretty heavy and the last thing you want is to drop the kettlebells on your toes and go about hobbling for the next few months.

Know your limits. Don’t pick up more weight than you can handle. You will not be able to do the exercise properly and this can impact the effectiveness of the workout. Besides, picking up more weight than you can handle can lead to muscle pull or ligament tear.

If done well, kettlebell training can be an explosive form of workout. However, don’t be too ambitious and push yourself too hard. Go easy and build up your pace as you go along.

In order to achieve fat loss, you have to plan an efficient workout for yourself. There are various elements of such a workout. Here are some pointers that should put you in the right direction.

·       Make sure you have a two minute warm up session before you begin exercising and a two minute cool-down session after you finish. This reduces the possibility of muscle injury.

·       Twice a week, plan a cardio workout session of 30 minutes each. Not only does it aid in fat loss, it also increases your metabolism. Complete Gym has an entire range of workout equipments that focuses on cardio – treadmills, elliptical cross trainers, rowing machines, exercise bikes, steppers… you name it, we have it.

·       Weight training is also essential for fat loss. It conditions your muscle mass and increases your metabolism…keeping it high even hours after your workout. We have all kinds of weights you can use. Barbells, Kettlebells, weight plates, weight kits, weight bars and collars…you are virtually spoilt for choice here.

At Complete Gym, anything you need to help you with your goal of fat loss is within your reach. We have a great collection of fitness equipments, accessories, and nutritional supplements. And, we only store leading and reliable brands like Escape Fitness, Reebok Fitness, Concept 2, Cybex, Horizon Fitness, Trixter, Landice, York Fitness, and Precor. As you can see, we make no compromise on quality.

Gym balls offer a near complete workout for the entire body. They tone the muscles, help cure lower back pain, work on your core stability, and also aid in stretching and warm up exercises. Workout routines on gym balls are fun, challenging, and super effective and they can improve your strength, flexibility, and endurance.

At Complete Gym, we have a host of gym balls from leading companies, like York Fitness and Reebok. In fact, the Reebok Gym Ball has earned the trust of physiotherapists all over the world, who’ve used them in their therapy sessions for over four decades. The Reebok Gym Ball is available in three sizes - 55cm, 65cm, and 75cm – so you can choose one according to your height. 

The York Fitness Anti Burst Gym Ball is yet another great option for you. Its anti-burst feature makes it safer and it can hold up to 125kg of weight. It comes with its own set of accessories, such as a foot pump to inflate the ball, an instructional wall chart, a tape measure check the circumference, and a workout DVD.

If you are using gym balls for the first time, Complete Gym recommends the Reebok Gymball Stabiliser. Beginners who are scared that the ball will simply roll away from under them can use the stabilizer to keep it stationary. Carry on exercising with peace of mind.

And finally, if space is a premium in your apartment, the Reebok Gymball Stacker Ring from Complete Gym will be invaluable. It’s stylish, it’s cheap, and it’s a great way to store your gym balls when you are not using them.

Kettlebells, also known as Girya, was used by the Russian military and Special Forces. It’s fast becoming more and more popular among athletes and fitness enthusiasts. Those who religiously follow kettlebell training swear by its results and say that it enhances strength, power, co-ordination, speed, and their body’s core stability. They claim that training with kettlebells is much superior and more effective than traditional weight training. 

In order to structure the right kind of workouts with kettlebells, it’s important to avoid the more common mistakes amateurs make. Avoid doing too many exercises or using an improper volume. Ideally, you should break your kettlebell workout into five categories for a total body workout: pressing exercise, pulling exercise, exercise for the quads, exercise for the hamstrings, and core exercise.

Now that you know the benefits of working out with kettlebells, order your own set from Complete Gym. Start with the York 4kg Vinyl Kettlebell, and you’re your way up to Cast Iron Kettlebells from Jordan, which are available in the range of 4kg to 40kg. 

If you are looking for more attractive and stylish, there is always the Rubber Covered Kettlebell with Chrome handle from Jordan. Its part of the premium range launched by this company and you can choose kettlebells in the range of 4kg to 24kg. Look good even as you workout.

And, if that still not reason enough to visit our online store, let us tempt you with some great money saving deals. Pick up great, high-quality kettlebells at unbelievable prices. If that isn’t a good enough reason, we don’t know what it.

Not many people are familiar with the advantage of using a rowing machine as a workout option and prefer to stick to the more conventional equipments such as exercise bikes and treadmills. Rowing is an action that requires you to work on almost all the important parts of your body – starting from your shoulders and all the way down to your toes.

Rowing machines work on your whole body, just like swimming. They combine muscle workout with strength training and also burn calories to help you lose flab. Also, since it is a low impact workout, even elderly people can use a rowing machine without having to worry about pulling a muscle or dislocating a joint.

Now that you know all the benefits of working out on a rowing machine, it’s time for you to bring one home and enjoy its benefits. Complete Gym is just the place for you to pick one out. We have the latest designs in rowing machines and some great deals that you wouldn’t want to miss out on

Take for instance the Johnson W8000 Air Rower. Once you are on it, you just won’t believe that it’s only an exercise equipment. It simulates true rowing conditions so well that you could well hear the sounds of waves lapping against a boat or feel the spray of water on your face!

Then, there is the easily foldable, space saving device - The Horizon Fitness Oxford 2 Air Rowing Machine. It has a great design and solid steel body. Its stability makes it a great option for every member of the family, from the youngest to the oldest.

Finally, worth a mention is the York Fitness R101 Multi-Use Rower. Once you are done using it as a conventional rower, you can switch to getting some upper body workout by doing exercises like shoulder shrugs and bicep curls.

We told you, there’s no way you won’t find a rowing machine suited for your needs at Complete Gym

If it’s raining too hard or the sun is beating down on your head, we can’t blame you for not wanting to get out of the house for your regular workout sessions. In times like these, an exercise bike can be a life savior.

Choose from an extensive range of stationary bikes at Complete Gym. There are upright bikes and recumbent bikes; there are standard models and the more advanced ones; and there are low priced as well as high priced ones. Take your pick.

Upright Exercise Bike

Upright bikes are no different from your outdoor bikes, except that they are stationary. They give you an intense cardio vascular workout and when using it, it’s important to maintain proper form and posture.

The Vision Fitness E1500 Exercise Bike with Simple Console is an entry level bike for those first timers out there. However, there is no compromise on the features you get. Instead of the regular bicycle chain, it uses the multi-ribbed, poly-v belt to give you a noiseless cycling experience. Seats are comfortable, with adequate cushioning, allowing you to cycle effortlessly for miles.

Recumbent Exercise Bike

If you wish to combine the comfort of sitting in a recliner and the benefits of a cardio workout, a recumbent exercise bike is for you. This bike is a great option for anyone who has a back problem, which could get aggravated by upright exercise bikes.

For the ultimate in recumbent biking experience, choose The Life Fitness Platinum Club Series Engage Recumbent Bike. It has 15'' integrated LCD system, 36 workout programs, and I-pod compatibility, to name just a few features. With the Comfort Curve seat with Deluxe Back Support your back pain will be a thing of the past.

Another great option for you is the Life Fitness R3 Advanced Recumbent Bike.

Apart from its host of functions, it also allows you save two user profiles, which means more than one person can use it. There is also a reading rack to help you exercise the company of your favorite novel.

There is no dearth of exercise bikes at Complete Gym. We take pride in continuously updating our range, so that you can carry home your perfect exercise bike with pride.

Treadmills are among the most popular exercise equipments in the world and the staggering range out there makes it difficult to choose the right one. Here are some points to consider before buying a treadmill.

Space Requirements

Measure the space in your house very carefully and chalk out the area where you want to keep the treadmill. Preferably you should have the option of storing it out of the way. Take for instance The F3 Treadmill – a foldable model that is loaded with features. It’s sleek, its sturdy and it has all the essential components you’d want in your exercise equipment.

Power

If you only plan on walking, go in for a machine that has 1 to 1.5 continuous horsepower. However, if it is running on your mind, a treadmill with higher horsepower (1.5 to 2) would be appropriate. Check out the Life Fitness Lifestride 9500 HR – the next gen treadmill with, as they say, all the “bells and whistles.”

Cushioning system & Size of Belt

A cushioning system is great for people who have bad ankles, knees, or back and therefore cannot take great impacts. The size of belt on the treadmill also matters. A taller person will need a longer belt to run on. If you expect other people in your family to use the equipment go in for a 50-55 inch belt.

A great option for you is the Adventure 3 from Horizon. Not only does it have a new gel cushioning system for superior comfort, it also has a 55” by 20” running surface that’s perfect for people of all sizes.

Other Factors

Some of the other features you should look for in a treadmill are:

·       An LED/LCD distance, speed, time, heart rate, and calorie indicator

·       At least a 3-year warranty

·       Top Speed of 8-10 miles

No matter what kind of treadmill you are looking for, no matter what the price range, at Complete Gyms we have enough variety to offer something for everyone. Check out our store and see if we aren’t right!