Many of us know this all too well.

It’s hard creating a fitness habit, especially when it’s an intense workout like cardio.

However, there are ways to make cardio workouts fun, engaging — and most of all, a long-lasting habit. Establishing such a habit would do wonders for your health, right from helping you tone your body, improve your heart performance and prevent several diseases.

Many cardio workouts can help you meet those goals and get you fitter in a short time. The key is finding a few activities you enjoy and sticking with them.

If you haven’t exercised in a while or have never exercised before, it’s best to start slow and build up gradually over time. And this blog post will help you get back in the swing of things!

Improve Your Physical and Mental Health with Cardio Workouts

Cardio workouts burn calories and help you lose weight by increasing your metabolism and burning more fat. If you’re active throughout the day, you’ll also expend energy even when you’re not working out. It also helps you burn calories, improve your fitness level and even prevent chronic diseases like heart disease, type 2 diabetes and cancer.

Cardio workouts are essential to your physical health, but they can also be a great way to lift your mood. Cardiovascular exercise has been shown to reduce depression and anxiety, improve sleep quality and help with weight loss.

Research has also found that people who engage in regular cardio exercise have higher levels of ‘feel good’ hormones like serotonin and dopamine.

If you want to lose weight or increase your physical and mental fitness level, then consider incorporating cardio workouts into your routine regularly.

How to Establish a Cardio Habit as a Beginner

Cardio workouts are essential to your fitness routine. They can be intimidating at first, but if you start slow and work up to more intense exercise as you get stronger and more comfortable with your routine, it will be much easier to stick with a cardio workout plan.

If you’re just starting with cardio workouts, here are some tips for establishing it as a lifelong habit:

Find Something That Fits Into Your Schedule

It’s easier to stick with something if it fits into your routine already. For example, if you have to walk from your office to the restaurant for lunch daily, try adding another 15 or 30 minutes of walking during that time. Or, if you’re used to going on long bike rides on Saturdays, try adding another ride on Sunday afternoons instead. This way, you won’t have to make any major changes to fit cardio exercise into your life.

Make It a Daily Routine

To successfully establish a cardio habit, it’s important to make it part of your daily routine. For example, if you want to go for a run after work every day, schedule it on your calendar, so it becomes part of what you do every day without thinking about it too much.

If you find yourself not exercising as much as you’d like, try changing your routine by doing something different or adding some variety into the mix — for example, going for a run in the morning one day and working out at your home gym the next day instead. The main motive of your cardio workouts should be to put your body to work no matter the type of exercise you’re doing.

Create an Environment That Supports Your Goal

If you start finding it difficult to find time to exercise between your busy schedule, consider making changes to your environment to aid you in staying active.

For example, you can have one designated spot in your home to store all your workout gear, so it is always ready to go. Or, you can add a foldable treadmill to your home office to work out whenever possible.

You can also set workout times with your family or friends to motivate you to work out even on days you don’t feel like it.

Start with Small Goals

Don’t try to do everything at once! If this is your first time incorporating a cardio workout, start with a small goal of just 10 minutes of walking every day after work. Now slowly combine that with treadmill workouts or ellipticals and increase your total cardio workout in a day to 30-45 minutes.

Set Realistic Goals

Start by setting realistic goals for yourself. Don’t expect to work out every day if you haven’t worked out in years — start with a few days per week and gradually add days as you get more comfortable with the habit.

You can aim to do 30 minutes of cardio per day at least four or five days per week, but try not to push yourself too hard too quickly. Overdoing it in the first few days can lead to injury and discouragement when you don’t see immediate results.

Invest in Proper Exercise Gear

You don’t need fancy equipment to get started with a cardio workout. In fact, walking outside is one of the easiest ways to get into a rhythm and establish the habit of regular exercise without spending any money at all!

But if you want some extra motivation or variety, there are plenty of equipment out there that can help make exercising fun again: like a simple home treadmill, elliptical or a spin bike which would give you the convenience of working out right from the comforts of your home.

Cardio Workout on the Treadmill

The best way to start a cardio workout is by jogging on the treadmill. Jogging is an effective way of getting into shape without putting too much stress on your body.

Treadmills help you burn calories by raising your heart rate with fast walking or jogging at high speeds for as long as you can handle it. The treadmill allows you to control your speed, distance and incline, so you don’t have to worry about going too fast or too far.

If you’re new to using treadmills, start walking at a low speed for 10 minutes. Gradually increase your speed until it’s challenging but isn’t too intense for your body. You can also increase the incline on the treadmill — this will make it harder for your legs to move and help burn calories and fat quickly and increase your body’s blood circulation, stamina and endurance.

If you’re new to working out, it’s best to start with small amounts of cardio on the treadmill and build up gradually. A good rule of thumb is to do at least 15 minutes of moderate-intensity exercise five days a week.

Cardio Workout on the Elliptical

The elliptical trainer is a wonderful piece of cardio equipment. It’s low impact and provides an excellent workout for your heart and legs. You should have no problem fitting in 30 minutes on the elliptical daily.

Using an elliptical machine involves stepping onto moving pedals while holding onto handles that move along with the pedals. Your feet move back and forth over the pedals while you lean forward slightly at the waist with your hands gripping the handles close together in front of your chest area. This position helps engage your abdominal muscles while you’re working out, so they help stabilize your spine and reduce stress on your joints.

Elliptical machines provide an excellent full-body workout that’s tough enough to keep your heart rate up without overworking any particular muscle group. And because ellipticals allow users to control their resistance levels independently from one another, it’s possible to make a workout easier or harder depending on what feels best on any given day.

It’s also a good choice for older adults who can’t run as fast or far as they used to because it allows them to exercise at their own pace without worrying about falling or becoming exhausted during their workout sessions.

Simple Cardio Workout at Home Without Heavy Equipment

For those who can’t afford to go to the gym or simply hate working out in a crowded area, here are a few simple cardio workouts that require no fancy equipment:

Jogging in Place: Jog in place for 30 seconds, then walk for 30 seconds. Repeat for 20 minutes. This is an easy way to get your heart rate up without traveling anywhere or buying equipment.

Stepper: You can use a mini stepper to do a short, high-intense workout at home. It’s very simple to use. All you need to do is alternatively place your feet on the stepper one after another in quick steps gaining speed continuously.

Inchworms: Start with your hands on the floor and walk them forward until they are straight out from your body (like a push-up). Then walk them back toward yourself until they are straight out again, but don’t push yourself too hard — this exercise works best if you’re moving slowly and deliberately as you go through each movement. Do 10 reps total with each set of movements going forward and back.

Jumping Rope: Jumping rope is another excellent form of cardio exercise that you can do anywhere at any time with just some jump ropes. Jumping rope forces your entire body into action and increases jumping ability, making it one of the most effective forms of resistance training!

Jumping Jacks: Jumping jacks are one of the simplest exercises you can do without equipment. This exercise helps to increase your heart rate and burn calories by raising your metabolic rate. Furthermore, it improves your balance, coordination, and aerobic fitness.

Cardio Dumbbell Workout: Stand straight with your feet together and hold a dumbbell in each hand at your sides with palms facing inward. Bend at the waist and knees to lower your body until it is almost parallel with the floor. Repeat this motion for 30 seconds, then rest for 30 seconds before repeating another 30-second set for three sets.

Mixing Up Your Cardio Workouts

You’re probably familiar with the following scenario: You walk into the gym, hop on the treadmill and start running. You do this for 30 minutes and then leave.

After a few weeks, you’re bored with running, so you switch to cycling. After a few weeks, you get tired of that too. And so it goes until you eventually give up on exercise altogether.

If this sounds familiar, you must mix up your cardio workouts!

To keep both your body and mind engaged, it’s vital that you vary your cardio workouts from time to time. This will also give your muscles more time to recover between sessions. In addition, it will help prevent boredom from setting in before you even start exercising!

Add variety to your workout routine by alternating between different activities each week. For example, one week could be all about running, while another week might focus on cycling or swimming instead. You can also rotate between different types of equipment at the gym, such as treadmills, ellipticals, stationary bikes, rowing machines, etc.

Running on a treadmill is an excellent cardio workout because you can control your speed and incline for an added challenge. You can also walk outside if the weather permits or use an elliptical machine at low speed, mixing in with a high-intensity workout on the treadmill. If neither of these options is available, try riding a stationary bike indoors so you can still maintain control over your speed and intensity level while working out indoors.

Make your cardio workouts interesting, fun and enjoyable by varying your workout routine, exercises and equipment.

Cardio equipment at Acme Fitness

Nautilus T628 Treadmill

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BH H853 Recumbent Bike

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Schwinn 510E Elliptical

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Madhan

The post Getting Started with Cardio Workouts: A Guide to Establishing a Cardio Habit first appeared on Buy Fitness / Gym Equipment Online India | Best Prices for Treadmills, Elliptical & Home Gyms in India.

You know that a home gym set up will be cheaper than a gym membership, but how much exactly does it cost? And where do you even begin?

In this blog, we’ll look at various questions you’ll have about setting up a home gym.

4 Reasons Why a Home Gym Set Up is Right for You

 Having a home gym set up is one of the best things you can do for yourself. Here are 5 reasons why a home gym set up is right for you:

1. You Can Workout Whenever You Want

The number one reason people don’t work out is that they don’t have time. When you have a home gym set up, there is no excuse not to work out because now you can work out anytime, anywhere!

You don’t have to worry about making it to the gym during their hours. And you’ll have more control over your workout environment and schedule. You control everything from the time of day and duration of workouts to what kind of music is playing while you exercise. With an at-home set up, there’s no waiting around for machines or worrying about being bumped off by someone else waiting for their turn.

2. It’s Cheaper Than a Gym Membership

If you’re looking for a way to stay fit without spending a fortune, getting your own home gym set up is a great option. Not only will it save you money on monthly memberships, but you can also get all the equipment you need to stay in shape at home.

Even if your gym has a cheap membership, it will still cost more than equipment for a home gym set up. And that’s not even including how much money you would be spending on gas driving there every day or how much time you could be wasting in traffic and at the gym waiting in line for your turn to use the equipment.

3. You Can Choose Exercises That Suit Your Needs

With a home gym set up, you can pick which exercises you want to perform, rather than having to follow someone else’s schedule or routine.

There are so many different types of exercise equipment available on the market today, from treadmills and fitness bikes to resistance bands and weight benches. The best part about having a home gym is choosing exactly what you want to use.

If you’re looking to lose weight and tone up, for example, then you might want to focus on cardio equipment like treadmills or elliptical machines. Or, if muscle building is more your thing, consider incorporating barbells into your routine.

4. You Can Have Your Own Workout Space

You can have your own workout space set up right in the comforts of your home. You can do your workout whenever and wherever you want without the need to stick to a gym schedule or cancel the workout because it was raining or cold outside. This makes it much easier to stick to a routine and meet your fitness goals.

The 4-Step Process to Set Up a Home Gym

Decided to set up a gym at your home? Congratulations!

You’re about to reap the benefits of having your own space to work out without leaving your house! While home gyms are becoming more popular, setting one up can still be challenging. So here’s an easy guide to get started.

Step 1: Be Clear on Your Fitness Goals

Before setting up your home gym, it’s essential to consider what you want from experience.

What are your fitness goals?

How much time are you willing to dedicate?

Are you looking for a place where you can stay in shape during the winter months?

How often will you use the equipment?

What kind of equipment do you need?

Answering such questions will set you on the right path to plan for your home gym.

Step 2: Come Up with a Elaborate Plan

One of the first steps in setting up a home gym is coming up with a plan for how you will use it. This involves figuring out what type of equipment you want, how much space you have to work with, and how much money you’re willing to spend.

After you’ve figured out what kind of equipment to use and how much space you need, determine where the gym will be located in your home. You may already have a small area designated for exercise, or maybe there’s just enough room in an unused corner of your living room to fit some dumbbells and weights. Decide the space for your home gym based on the equipment you need.

This is also the time you decide on a budget for your home gym. It’s one of the crucial decisions as it will help you with the next step in the process.

Step 3: Choose Your Gym Equipment

When you’re setting up a home gym, it’s important to choose the right equipment for your needs. If you’re looking to do cardio training, resistance training and flexibility training, you’ll need some key pieces of equipment that will help you get started.

Equipment for Cardio Training

If you want to get a great cardio workout, you’ll need a treadmill or elliptical machine, as well as a stationary bike. A treadmill is great for running and getting your heart pumping, while an elliptical machine offers a smooth motion that mimics walking or running without impacting your joints. A stationary bike will allow you to burn calories while having a good cardio workout at home.

Here are a few cardio home gym equipment recommendations:

Home Treadmill

A treadmill is a must-have for your home gym, especially if you focus on cardio workouts.

If you’re looking for an affordable and foldable treadmill, then BH Fitness G6310 is a great option. Designed specifically for home gyms, it comes with built-in speakers and a vertical folding mechanism that allows you to store the treadmill in a corner after you’re done with it. You can use this treadmill up to 15 Km/h.

Check out the specifications of the BH Fitness G6310 Home Treadmill here.

Home Elliptical

Ellipticals are great if you want a low-impact cardio workout, something a little less intense than a treadmill. You can combine the resistance function in an elliptical to burn more calories and for strength training.

Schwinn 510E Best Home Elliptical is the best option with 16 resistance levels and 13 programs with heart rate contact grips. It has a 46 cm stride length designed to save the space it occupies. You can easily push it into a corner without much effort and pull it in when needed.

Check out the specifications of Schwinn 510E Best Home Elliptical here.

Spin Bike

A spin bike offers an intense full-body workout that can burn more calories while also increasing your strength and endurance. This type of exercise has been shown to improve cardiovascular health by reducing blood pressure, lowering cholesterol levels and improving circulation in the body. It’s also great for toning your muscles while burning fat.

You can choose from upright or recumbent bikes, depending on what feels most comfortable. Upright bikes are usually better for beginners because they have more of an incline, giving you more support when pedaling. Recumbent bikes offer more comfort but require more endurance and strength from the rider.

If you’re looking for an affordable spin bike to add to your home gym,

Check out the specifications of the BH Fitness H853 Recumbent Bike here.

Equipment for Strength Training

Strength training at your home gym allows you to control your weight and intensity, making it easier to customize your workouts and target specific muscle groups.

The right weightlifting can help you build muscle and increase your metabolism, so you burn more calories all day. That’s why we recommend setting up a home gym if you’re serious about getting in shape — you’ll have access to all the equipment you need for strength training without having to go to a gym where there are tons of distractions.

Here are some of the different types of gym equipment you’ll need for strength training:

Resistance Tubes

Resistance tubes are a great tool for building strength and flexibility. They provide just enough resistance to work your muscles without being too challenging to manage. They’re also extremely portable, so they’re great for traveling.

Check out Co Fit’s Toning Tube here.

Free Weights

Free weights are one of the most versatile pieces of equipment because they can be used for almost any type of exercise. You can find weights in many configurations — from dumbbells to barbells — and they’re all useful for building strength. You can use weights for things like squats and deadlifts, but they’re also great for exercises like bicep curls and shoulder presses because there’s no machine involved.

Check out different options of dumbbells and kettlebells here.

Equipment for Flexibility Training

Flexibility training is the most crucial part of your workout. It is one of the best ways to prevent injuries, increase blood circulation and improve posture.

To get flexible, you need to be able to stretch your muscles and joints. The most common ways to do this are with a yoga mat, a foam roller or a resistance band. Depending on your needs and preferences, you can also use any combination of these three options.

Fitness Balls

Fitness balls are great for stretching out your muscles after a tough workout or an active day outside. They can also help with balance when doing other exercises such as squats or lunges because they give you something firm to push against while keeping yourself upright during each movement. This helps improve flexibility over time without causing pain or discomfort during your workout!

Check out the different types of fitness balls available

Yoga Mat

Yoga mats are a must-have for anyone who wants to practice yoga at home. The thick foam padding provides comfort for your body as well as protection for any hardwood floors in your house. When choosing a yoga mat, ensure it has good traction so that you don’t slip when doing exercises like downward dog or warrior pose.

Check out the different types of yoga mats available

Foam Roller

A foam roller helps relieve tension in tight muscles by applying pressure on them while rolling over them repeatedly from head to toe or depending on which muscle group needs more attention during each session.

Step 4: Design the Equipment Placement and Storage

Once you have a working list of home gym equipment, it’s time to determine where to place each piece of equipment during and after the workout.

If possible, place most of your equipment on the ground level to access them while working out. When designing where each item goes within the room, ensure enough space between them so they’re not too close together.

A few considerations when it comes to planning the placement and storage:

Will there be enough room for two people working out at once?

What about space for free weights, a bench press station and any other equipment needed like dumbbells or kettlebells?

Do you need to move the equipment after each workout? If so, where would it go?

Think about these aspects of designing the home gym so that you have enough space for your workout as well as your storage.

How Much Does It Cost to Set Up a Home Gym?

 When thinking about setting up a home gym, one of the first questions is: how much does a home gym set up cost me?

The honest answer is: it depends.

This is because many factors affect the cost of setting up a home gym, including the equipment you want to buy, the space constraints and your fitness goals.

But there’s one thing we can tell you for certain — setting up a home gym will save you a lot of money in the long run.

One of the main expenditures that affect the cost of setting up your home gym is the cost of the equipment. And this varies widely based on the type of fitness training you’re aiming for. For example, if you’re focused only on weight training, then all you need are a couple of weights and bars and you’re set. But when you want to include a cardio workout, you’ll need to invest in a treadmill, elliptical, rower or a cycle.

So based on your fitness goals and budget, our consultants at Acme Fitness can help handpick the best equipment.

Let’s Help You Set Up a Home Gym

It might seem overwhelming initially to set up a custom gym at home, but we have certified fitness consultants at Acme Fitness to take you through everything you’ll need to set up a home gym under a budget.

Right from discussing your fitness goals to choosing the best pieces of equipment that can fit your home, our consultants can set up the whole gym. Plus, we handle regular maintenance all around the year to keep your equipment in its best shape.

The engineers are technicians and are available 24X7, which means you can always call them when something goes wrong. Acme Fitness also provides replacement machines while your gym equipment is getting serviced, so that you never miss a single day of workout!

Madhan

The post How to Set Up a Home Gym first appeared on Buy Fitness / Gym Equipment Online India | Best Prices for Treadmills, Elliptical & Home Gyms in India.