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Comprehensive Free Weight Guide, Everything you Need to Know About Free Weights: Dumbbells, Olympic Plates, Kettlebells, Olympic Bars, and Bumper Plates

Comprehensive Free Weight Guide, Everything you Need to Know About Free Weights: Dumbbells, Olympic Plates, Kettlebells, Olympic Bars, and Bumper Plates

It can be daunting to approach the gym to weight train for the first time. You may be wondering, “How much weight should I use,” “How do I incorporate weights into my workouts,” Or “ What if I’m using free weights wrong?” Well do not worry, we are here to help. Here we will break down the different types of free weights. We will tell you what you will need to know when starting out training with free weights, which components you will need for an at-home gym, and we will include some basic free weight exercises to work out your lower body and some free weight training exercises that you can incorporate into a cross-fit workout.

 

There are many valuable qualities of training with free weights. They offer a limitless range of motion, allowing for easy movement. As free weights offer a full range of motion, using free weights develops muscle stabilization as the body must activate stabilizer muscles to help maintain balance while performing free weight training exercises.

 

Let’s break down the different types of Free Weights.

 

Dumbbells

dumbbells for sale

 

Dumbbells are handheld free weights, with a handle and matching weight attached to both ends. They typically range from around one pound to 25 pounds.  They are cost effective, space effective, and many of the exercises you perform with dumbbells are close to bodyweight exercises, so they are a great way for beginners to weight train and to slowly build up to Barbells and heavier weight training. They are the best weights to start out with.

 

Dumbbells offer a great range of motion (ROM) and thus utilize more “stabilizer muscles” than barbells. With dumbbells the possibilities are pretty much endless. They can be added to bodyweight exercises to make them more difficult and to build strength. However, to build larger muscles, and to provide your muscles with a maximum overload option, you’ll want to consider Olympic Plates.

 

Olympic Plates

buy olympic plates online

Olympic Plates are the only plates used in competition. They are more adaptable than traditional steel plates. Training with Olympic plates often focuses on larger muscle groups and gives you the option of higher weights than you would have with dumbbells. Lifting with Olympic Plates is a great way to maximize strength and increase muscle size. Olympic Plates are primarily used with Olympic bars.

 

Olympic Bars

buy olympic bars online

Olympic Bars are more adaptable than traditional bars, more stable, and can hold more weight. They are used as a weight lifting option where the bars do not bend over time, and thus do not complicate lifts. Olympic bars are more adaptable than traditional steel weights and bars, as they have reduced torque. The ends of Olympic bars have revolving ends that roll independently of the bar. This reduces the torque during specific lifts where the weights are prone to spinning. Olympic bars often include grip plates which are convenient built in handles to prevent sliding.

 

Bumper Plates

buy bumper plates online

Bumper Plates are Olympic sized plates made of thick dense rubber. They allow the athlete to drop the loaded Olympic bar from an overhead position without the risk of damaging the lifting platform, the bar, or the plates themselves.

 

These plates are only needed for Olympic lifts, but can be used to reduce noise and vibration in deadlifts as well. They are softer for a home gym as they won’t smash through your foundation, or crack and chip if you accidentally drop them.

 

Kettlebells

buy kettlebells online

Kettlebells are an excellent way to increase core strength and target muscles that dumbbells and barbells can’t reach. They consist of a bell, handle, and “horns”. They are harder to control than dumbbells, thus incorporating more core strength, stricter form, and more muscle activation.

 

Kettlebells encourage precision, because you can more easily tell when a part of the exercise is off. These pave the way to perform more advanced exercises properly. When you train with a kettlebell, your core has to work harder to stabilize the weight and this builds improved athleticism.

 

Kettlebells are easy to travel with as they won’t roll around your car. You only need a single kettlebell for a good workout, not a selection, so they are a great first addition to an at-home gym.

 

At-Home Gym Essentials

You don’t need a lot of space for an at-home gym. You can build one in your garage. The most important thing is to make sure that you have a solid concrete floor or to reinforce and cover the floor if it is wood. Here is a list of the at-home gym essentials that you need to cover the basics of your at-home workouts.

 buy home gym equipment

  1. Barbell and set of Bumper Weight Plates

Barbell and Olympic weight training is an earned right and should only be implemented after the athlete has a foundation of strength training from calisthenics, dumbbells, and kettlebells with proper movement and execution. That being said, they are a staple of any home gym as they build maximum strength and muscle size.

A good gym should start with a quality Olympic bar and set of bumper weights. If you have an interest in Olympic lifts down the road, it makes sense to go for the bumper weights. Even if your current workout doesn’t necessitate them, by investing in them now you can have that option down the road, and they aren’t much more expensive than steel plates.

 

  1. Pull-Up Bar

These take up little to no space. Pull-ups are one of the best upper body development exercises with few substitutions.

 

  1. Squat Rack

You cannot do many rep schemes without a way to hold your barbells off the ground to start and end your lifts. You also simply cannot move as much weight without it. Accessories can increase its utility to make the most of this more spacious home gym element.

 

  1. 1-2 Kettlebells

 You only need a single kettlebell for an entire workout, as opposed to a range of dumbbells, so this is a must for your at-home gym. If you’re just starting out you could work with just one kettlebell. If you’re looking for the comprehensive at-home gym experience, opt for two, one with a heavier weight for muscle building.

 

  1. A Sandbag

Grab a shell and fill it to 60 pounds for females, and 80 pounds for males. The best material for the ideal weight and bulk is to use a mix of sand and rubber mulch.

 

On a limited budget you can get everything that you need for your at-home gym by buying pre-owned equipment here from us at Buy and Sell Fitness.

 

Exercises with Free Weights to Work out Your Lower Body (Beginner-Advanced)

  1. Weighted Squats
  2. Weighted Reverse Lunges
  3. Weighted Stationary Lunges
  4. Weighted Side Lunges
  5. Toe Raise
  6. Weighted Hamstring Curl
  7. Weight Split Squat

Using Free Weights for CrossFit Workouts (Beginner-Advanced)

With Dumbbells

  1. Dumbbell thrusts
  2. Dumbbell walking lunges
  3. Dumbbell snatches
  4. Dumbbell Swings
  5. Dumbbell Deadlifts
  6. Single arm dumbbell snatches

With Kettlebells

  1. Kettlebell Swings
  2. Kettlebell rows
  3. Goblet Squat
  4. One arm overhead squat
  5. Turkish Get-up
Fitness & Mental Health: A Hand in Hand Combination

Fitness & Mental Health: A Hand in Hand Combination

fitness mental health

According to a study posted by the US National Library of Medicine (2006), exercise has many positive effects on our mental health including “reducing anxiety and depression, improving our mood, improving self-esteem and cognitive function.” In other words, the benefits of engaging in regular physical activity are not limited to the state of our physique; there are many added benefits to our mental health as well!
 Release the endorphins, serotonin and dopamine!
Simply put, endorphins are chemicals produced by our bodies that have the ability to make us feel good. In fact, endorphins are often called “the feel good” chemicals of the body. Endorphins are released when our bodies are stimulated by certain things or activities like food, pain or, you guessed it, exercise! They then produce a euphoria-like feeling resulting in happiness. Serotonin and dopamine are two other mood lifters increased by regular aerobic exercise. Serotonin is the neurotransmitter that affects things like mood, sleep and memory. Dopamine affects your emotional responses and your ability to feel pleasure.
 Think better, learn better, judge better!
Executive Editor of Harvard Health Editor Heidi Godman writes about a study conducted at the University of British Columbia. Through this study, researchers found that regular aerobic exercise has the power to boost the size of the hippocampus, the part of the brain in charge of verbal memory and learning. Godman describes how exercise can benefit the brain directly by “reducing insulin, inflammation, and stimulating the release of growth factors.” According to Godman, exercise indirectly benefits our mood, sleep, and the reduction of stress and anxiety. Studies have also shown that these benefits follow us into our later years, improving cognitive function well into old age.
 Self-esteem and that happy feeling
One of the side benefits of regular exercise is an increase in our self-esteem. Being able to regularly complete a routine allows us to feel accomplished. The longer you go on, the tougher the routine gets and the more you realize that you can do it. For some, attaining a different physique is a confidence booster while others might enjoy this plus the added knowledge that they have conquered a routine. This has a direct impact on self-esteem; there is an increase in self-esteem as fitness level and appearance improve. Aside from these benefits, exercise in a group can also play a role in our mental health by increasing social activity, which decreases feelings of isolation and increases a sense of togetherness and support. Aside from the happy feelings associated with the release of endorphins, we tend to feel happier when we are successfully meeting our goals, enjoying the company of others (in group exercise activities), and challenging ourselves.

Taking on a regular exercise routine has countless benefits: an improved appearance, a sense of accomplishment, a healthier self, better sleep at night, improved long term cognitive function, a better body image, the release of “feel good” chemicals and so much more. Time and again different studies point to exercise as one of the best things we can do for our health, both physical and mental.

Buy & Sell Fitness have all of the used fitness equipment that you need to achieve your goals!

Sources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
http://healthyliving.azcentral.com/exercise-its-effects-serotonin-dopamine-levels-2758.html
http://science.howstuffworks.com/life/exercise-happiness2.htm
http://www.drchristinahibbert.com/personal-growth-and-self-actualization/physical-2/40-physical-mental-health-benefits-of-exercise/
http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
http://www.livestrong.com/article/438937-how-does-exercise-affect-your-self-esteem/

Is it cheaper and healthier to eat at home or dine out?

Is it cheaper and healthier to eat at home or dine out?

In this blog post, we will discuss the impact of fast food on your health, whether it is cheaper to eat healthy at home or eat fast food, and the easiest way to lose weight. At the end of this blog post, I hope to show you, the reader, how Buy and Sell Fitness can help you on your journey to improved health and lifestyle habits.

In 2015, the European Journal of Clinical Nutrition concluded that eating out, whether at a sit-down restaurant or drive-thru, lead to an “increased total energy, total fat, saturated fat, cholesterol and sodium intake.” When you are eating out rather than eating at home, you aren’t taking in as many nutritional benefits as you should.

Still not convinced? A study published in the journal of Environmental Health Perspectives, found that the chemicals Phthalates and bisphenol A or BPA, found in most processed and packaged food, had a negative impact on human health. Don’t know what these chemicals, really, are? Hint: they are used to make plastic more flexible. The study found that the consumption of phthalates, commonly found in fast food, may be linked to hormonal imbalances and adverse reproductive outcomes in women.

Eating healthy means eliminating fast food. This can also be a helpful financial decision.

U.S. News lists dining out as one of the most common expenses that destroys our budgets. Eating out, it seems, costs more than eating at home. For those who say they don’t have enough time to cook or that buying healthy food is too expensive, here are some pointers.

A blog post on the website D’marge lists 6 ways to eat healthy on a budget. Buying food at farmer’s markets, purchasing versatile foods like quinoa that can be cooked in different ways and freezing food are all ways you can meet your budget.

Meal prep is also one of the most effective ways to cut costs. Prepare all your meals and snacks for the week, all at once. Not only will you save money but you will also save time! Prepping your meals is a great way to keep up consistently healthy eating habits.

And if your goal is to lose weight, introducing a fitness regime to your improved diet is the way to make it happen. You lose weight when you expend more calories than you intake. Adding cardio routines to your fitness routine can help boost your metabolism for up to 24 hours. Remember to add bursts of intense effort to your walks, whether you are on a treadmill or at the park.

Strength training will help you burn up extra calories before they turn into fat.

In conclusion, now you’ve seen how eating healthy at home is both the cheaper and healthier alternative to eating fast food. We have also discussed how planning a diet and exercise regime that burns more calories that you intake is really the key to weight loss.

See the 2015-2016 dietary guidelines for Americans here.

At Buy and Sell Fitness you can find a variety of exercise equipment that can help you on your journey. See our inventory here. We sell treadmills, ellipticals, spin bikes, strength equipment and more.

 

Sources:

http://www.nature.com/ejcn/journal/v70/n1/abs/ejcn2015104a.html

http://ehp.niehs.nih.gov/15-10803/

http://www.cnn.com/2016/04/15/health/fast-food-phthalates-endocrine-disruptors/

http://nutritionstripped.com/batch-cooking-101/

http://money.usnews.com/money/personal-finance/slideshows/11-expenses-destroying-your-budget/6

http://www.dmarge.com/2016/04/eating-healthy-on-a-budget.html

http://www.prevention.com/weight-loss/weight-loss-tips/best-weight-loss-exercises

 

Women and Strength Training: Those Pesky Misconceptions

Women and Strength Training: Those Pesky Misconceptions

Women & Strength Training

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Shortage Of Gym Equipment During Coronavirus Pandemic

Shortage Of Gym Equipment During Coronavirus Pandemic

Video: Buy & Sell Fitness Featured On Wesh2 News In Orlando During COVID-19 April 2020

Why Apartments Need Great Fitness Centers

Why Apartments Need Great Fitness Centers

Amenities play a major role while choosing a property. In real estate, amenities are features such as location, outlook or access to a park, lake, highway, view, fitness center, which enhance the desirability of real estate and which contribute to the pleasure and enjoyment of the occupants. There is a strong connection between the quality of social infrastructure and the well being of the new residents of any project. Escalating stress levels involved in the professional life along with the inconvenience of travelling, have led to the need for amenities in residential projects and thus the feeling that a home should be more than just a place to arrive after work, a personal environment where you can do what you want and enjoy it in the best possible way.

multigym

Gym memberships can be expensive. If you love working out, but hate spending the money on a gym, a fitness center in your apartment building can be a perfect solution. Also is 2020, COVID19 kept many folks away from the gym - have a robust fitness center is a great selling feature.

76% of consumers aged 18-29 are more likely to be doing gym-type activities including fitness classes, indoor group training, yoga, pilates, etc. Gone are the days of small rooms with two treadmills and a bike machine. Today’s renters want to have more studio like fitness areas to align with their fitness interests. While renters previously viewed an on-site fitness center as an additional amenity that they’d  probably not use, many now view it as a necessity. Fitness centers are a great way to attract tenants to your apartment complex, but it shouldn’t be something that you put in just for the sake of having. Providing tenants with a fully equipped, state-of-the-art fitness center will definitely make their pros list when they begin to weigh their options between apartment complexes.

When choosing fitness equipment, match your budget with your personal preferences and your needs. You might be tempted to spend less on residential equipment, but that might come back to bite you if you’re running a gym and want to have equipment that lasts a long time. Knowing the differences between residential and commercial gym equipment can help you save lots of money, time and energy down the road.

Commercial fitness equipment is designed for a commercial fitness setting, like a gym, personal training studio or recreation center. The manufacturers know many people will be using the equipment, and it needs to stand up to the wear and tear. Generally, manufacturers make commercial gym equipment with sturdiness and quality in mind.

The sturdiness of commercial gym equipment is one of its major benefits. Manufacturers such as Life Fitness, Precor, Cybex, Technogym, Matrix, etc. built these machines to last, and you can feel confident they will withstand heavy usage in line with its intended purpose. Commercial gym equipment tends to be on the forefront of fitness technology — like treadmills and ellipticals with personal TVs, MP3 docks and USB ports. They’re not very necessary, but they can pique the interest of potential members. With commercial gym equipment, you can also purchase a variety of equipment in variable configurations that meet the needs of your facility and your members. For example, if you have a smaller fitness facility, you could purchase a multi-gym and cable crossover which offer multiple workouts in compact form.

When buying commercial gym equipment, you generally have to call a sales consultant from the company, and he/she will provide you with a quote for the equipment. Most commercial equipment has to be built after it’s purchased, so once you’ve accepted the bid, you can expect to wait anywhere from 6 to 12 weeks to receive the equipment. Buy & Sell Fitness also offers gym equipment repair in the Orlando area.

However, with Buy And Sell Fitness, you can also purchase fully remanufactured commercial gym equipment, save lots of money and get machines delivered to your gym much quicker! These machines will be completely rebuilt to a brand new condition and will LOOK and WORK EXCELLENT! We are also a distributor for New Life Fitness & Body Solid Equipment! For more information and pricing, visit www.buyandsellfitness.com,  Our Showroom In Orlando, Florida or give us a call @ (800) 900-0526.

Low Impact Cardio Workouts

Low Impact Cardio Workouts

In this week’s Buy and Sell Fitness blog we’ll be discussing low impact cardio workouts. To begin, we’ll list a few benefits of low impact cardio workouts. After which we’ll link you to different pieces of equipment that that can help you achieve these aims. At Buy and Sell Fitness we’re dedicated to helping you “Commit to Fit”!

Low impact cardio workouts have a number of benefits. First, they cause less strain on the joints. This can be an advantage for those who have previous injuries; whose joints can’t sustain repeated, high intensity workouts. Beginners can also benefit from this, especially as their bodies become accustomed to the routine of working out. Second, low impact workouts help improve cardiovascular health. This article discusses the relationship between cardiovascular health and physical activity. Not only do low impact workouts help prevent cardiovascular disease, but they also reduce blood pressure and improve the body’s ability to take in oxygen. Lastly, another benefit to low impact workouts is increased weight loss. By offering a boost to your metabolism, low impacts workouts can help you burn off those needed calories. Whether you are cycling, using an arc trainer or a stepmill, it’s possible for you to add intervals to the intensity of your workout; this will help you get the most out of your routine. Remember, to assure your safety and lessen the possibility of injury adjust the resistance to your specific needs.

Here is a useful list of different pieces exercise equipment, Buy and Sell Fitness carries, that can be used for a low impact workout:

Spin bike.

spin bike

Exercise bikes come in different models. At Buy and Sell fitness you can find recumbent bikes, upright bikes and spin bikes. The majority of these exercise bikes offer different levels magnetic resistance against your pedaling, so that you can adjust how hard you’d like your workout to be. Standard features often include adjustable seats and handlebars and a water bottle holder.

Arc trainer.

arc trainer

Arc trainers cause less stress on the joints and burn more calories than do ellipticals. Some are designed to concentrate on the lower body, while others work the total body.

Stair stepper/Stepmill.

stepmills for sale

Stepmills stimulate climbing stairs – except the steps actually move! Adjust pedal descent, choose from multiple programs to maximize your workout and easily monitor your heart rate to meet your goals.

Rower.

rowers for sale

The rower, mimics the feeling of rowing on water with no strain on the back or joints while at the same time using every major muscle group in your body. Great for all fitness levels and an effective cardio workout.

Elliptical.

ellipticals for sale

The elliptical, a common cardio machine found in most gyms, allows for less stress on the lower back. Emulate walking or running with reduced impact on the joints while activating different muscle groups.

Again, we at Buy and Sell Fitness are motivated to help our customers Commit To Fit! If you'd like to see more of our available inventory please click here.

Sources:

http://www.shape.com/fitness/cardio/8-low-impact-workouts-still-burn-major-calories

http://www.fitday.com/fitness-articles/fitness/exercises/3-benefits-of-low-impact-fitness.html

http://circ.ahajournals.org/content/107/1/e2.full

https://www.buyandsellfitness.com/product-category/exercise-bikes/

https://www.buyandsellfitness.com/product/cybex-750at-total-body-arc-trainer/

https://www.buyandsellfitness.com/product/stairmaster-7000pt-stepmill/

http://www.livestrong.com/article/82470-benefits-rowing-machine/

https://www.buyandsellfitness.com/product/concept-2-rower-model-d/

https://www.buyandsellfitness.com/product/back-to-ellipticals-life-fitness-91xi-elliptical/

https://www.buyandsellfitness.com/product/life-fitness-gym-starter-package/

http://www.builtlean.com/2012/04/20/elliptical-vs-treadmill/

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