Categories
Workouts

Master Chest Day with the Perfect Chest Warm-Up

Male on a workout incline bench lifting 135 pounds of weight

We all have our favorite day at the gym, but let’s be honest it’s hard to beat Chest Day! To many, the routine is simple: hop on a bench and lift heavy. But what is oftentimes overlooked is the all-important warm-up. Sure, you could slap on a few 45lbs plates to a barbell and do a quick set of 10, but is that really considered a warm-up? A warm-up benefits you not only by helping avoid injuries but is also a top way to improve your overall performance. Coach Chris Lane, a loyal Titan Fitness customer, and Certified Personal Trainer stopped by to talk about the benefits of warming up before you hit the bench.

An adequate warm-up should last 5-20 minutes and achieve the following:

  1. Elevated heart rate
  2. Increased respiratory rate
  3. Increased flexibility
  4. Stimulated CNS and neuromuscular systems

By priming ourselves for movement, our training becomes much more focused and efficient. An adequate warm-up also decreases risk for injury. For those of us still in a time crunch and ready to dive under the bar, here is a “quick and dirty” shoulder health, mobility, and bench activation sequence that will get you activated and ready to bench!

The Perfect Bench Warm Up:

Equipment Needed:

The Warm-up:

Each exercise is performed at one set with the recommended rep count. Once you complete an exercise, jump immediately to the next.

  1. Up and overs | Reps: 10
  • How to perform: Start by standing sideway to your bench so that it is positioned to your right, you are going to step up with your right leg and place it on the bench. You are then going to step up and bring your left leg on to the bench. Now that both feet are on the bench, you will step down to the right starting with your right leg and then follow with your left. You should now be positioned so that the bench is on your left. You will then repeat the process. This time you will start by stepping up with your left leg and placing it on the bench and then follow with your right. Once both feet are on the bench, you will step down to the left, starting with your left leg and then followed by your right. This is one rep. Continue until you have completed 10 reps on each side.

2. Halos Right & Left | Reps: 5 each side

  • How to perform: Halos can be performed with a medicine ball, weight plate, dumbbell, or kettlebell. Do not choose a heavy weight, as this is meant to loosen up the muscles, not strain them. You will begin by standing straight with your shoulders relaxed. Hold your weight of choice in front of you. Lift the weight slightly above your shoulders in front of your face. Now take the weight and begin moving to the left, making a slow circle all the way around your head. Keep the weight close to your head throughout the circle but move slowly as to not bump your head throughout the movement. Once the weight has made a complete circle around your head, do the same movement in the reverse direction.

3. Internal Rotations | Reps: 10 each side

  • How to perform: This exercise will be performed with either a light dumbbell or exercise band. If you are using an exercise band you MUST safely secure it to a stationary object that will not move when tension is applied to the band. Tuck your right elbow into your side. With your right hand, hold either the dumbbell or exercise band at waist height, in front of you. Tuck your right elbow into your side and at a slow, controlled speed, rotate your arm so that your right hand is now in front of your torso. Once you are in this position, slowly rotate the weight back out to the starting position. This is one rep. Repeat with both arms.

4. External Rotations | Reps: 10

  • How to perform: This exercise is similar to the internal rotations, but this time instead of rotating your arm so that it ends up in front of your torso, we will be rotating it away from your body. This will be performed with either a light dumbbell or exercise band. If you are using an exercise band you MUST safely secure it to a stationary object that will not move when tension is applied to the band. Tuck your right elbow into your side. With your right hand, hold either the dumbbell or weight band at waist height, in front of you. Tuck your right elbow into your side and at a slow, controlled speed, rotate your arm so that your right hand and forearm are now perpendicular to your body. Once you are in this position, slowly rotate the weight back out to the starting position. This is one rep. Repeat with both arms.

5. Overhead Slams | Reps: 10

  • How to perform: For this exercise, all you need is a medicine ball. Start by standing with your feet nearly shoulder-width apart. Grab your medicine ball with both hands and hold it over your head. With a slight bend in your knees, slam the medicine ball to the ground in front of you as hard as you can. Do not lean over the area that you slam the ball and be careful that the ball does not bounce back and hit you. Catch the ball on the bounce and repeat the motion, starting again with the ball over your head.

6. Chest Slams | Reps: 10

  • How to perform: For this exercise, all you will need is a medicine ball. Start by standing with your feet shoulder-width apart and a slight bend in your knees. With both hands on either side of the medicine ball, pull the ball up to your chest with your fingers pointing away from your body. Hinge at the waist so that your upper body is almost parallel to the floor. Now push the ball away from your body to the floor, as if you were doing a chest pass in basketball. Once the ball bounces back, catch it and do it again. Be careful not to let the ball bounce back and hit you. Choose a pace that you are comfortable with.

7. Barbell Pushup | Reps: 10

  • How to perform: Take your barbell and place it on the floor. If you have any 5 to 10 lbs. weight plates, place one on each side of the bar. Start by grabbing the bar with both hands, roughly shoulder width apart. Get into normal push up position, while still holding on to the bar, and perform a push up. Be careful to keep the barbell stable, as it will want to roll away during the push phase. Keeping the barbell under your shoulders adds additional core resistance.

8. Lat Stretch | 20 seconds

  • How to perform: For this exercise, you will need either a bench, chair, or exercise ball for support. Start by getting down on all fours and placing your support item in front of you. Fully extend both your right and left arm and place both of your hands on top of your support item. The outside of your hands should be resting on the support item with your thumbs facing the ceiling. Slowly begin pressing your chest towards the ground, as if you were trying to touch the ground with your chest. Hold for 20 seconds and then slowly pull yourself back up.

Now that you have completed your warm-up it’s time to tackle chest day. Always remember to lift with controlled movements and ask for a spotter whenever you are lifting weights over your body.

For more fitness tips follow @coachchrislane on Instagram.  #BeTitanFit

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Equipment Guides

How to Choose the Right Types of Weights for You: Buyer’s Guide

If you want to start lifting weights, but don’t know which to buy, what size, or which kind, then this article is for you. We’re going to get you right on track when it comes to introducing weights into your workouts. Dumbbells, kettlebells, and barbells are great pieces of equipment that will elevate your fitness routine to the next level.

Guide to Buying Dumbbells for Beginners 


Dumbbells are a great introduction to lifting weights because they’re easy to use, are extremely versatile, and last a lifetime. There are 3 common types of dumbbells; rubber coated hex, neoprene, and adjustable. Here’s a brief breakdown of each:

Rubber Coated Hex Dumbbells: Ranging from 5 lbs to 50 lbs with easy-to-grip handles and black, shock-absorbing heads on either side, these particular dumbbells are perhaps the best weight sizes for beginners.

Neoprene Dumbbells: Usually Ranging from 5 lbs to 10 lbs with finger friendly handling, these dumbbells are a great option for those looking to incorporate an aerobic component to their weight training. And let’s be honest, the colorful neoprene coating makes them almost impossible to lose!

Adjustable Dumbbells: Ranging from 5 lbs to 100 lbs with the flexibility to tweak your training in a jiffy, these dumbbells will lift you to your desired fitness results: whether that be as a novice lifter, or an Olympic level athlete.

We recommend starting anywhere between 5 lbs and 20 lbs and then slowly increasing weight each week. Here’s an example: 


Dumbbell Bench Press: Week 1-3×8 at 20 lbs / Week 2-3×10 at 20 lbs / Week 3-3×8 at 25 lbs / Week 4-3×10 at 25 lbs

How to Buy the Right Kettlebell

While dumbbells are great for sculpting muscle and building strength, they may not be the best option for endurance training. Enter the kettlebell.

Cast Iron Kettlebells: No nonsense. No bells and whistles. Just a tool that works and is as durable as the day is long. Cast iron kettlebells are a solid piece of metal, with a wide handle, allowing you to use two hands if necessary.

Competition: If you’re looking to compete in a CrossFit competition in the future, then look no further. The competition kettlebell has a more square design. The handle is smaller than a cast iron kettlebell, designed to be used with just one hand. Ranging from 18 lbs to 88 lbs, these kettlebells will build your body into a WOD machine!

Adjustable: If you’re low on space but high on motivation, then outfitting your gym with Adjustable kettlebells is a no-brainer  These kettlebells allow you to have the luxury of owning varying weights, all in one kettlebell. They also allow you to stack or strip weight under the handle to meet you where you’re at. 

We recommend starting anywhere between 18 lbs to 35 lbs and then slowly increasing weight each week. Here’s an example:

Kettlebell swings: Week 1-3×12 at 26 lbs / Week 2-3×15 at 26 lbs / Week 3-3×12 at 35 lbs / Week 4-3×15 at 35 lbs

What are the Best Barbells for Beginners 

For the uninformed, barbells are well, bars, that allow you to load more weight onto them than you would for a dumbbell, or kettlebell. But, they’re great on their own without weight, too. By increasing your reps, you can still gain that muscle you’re aiming towards.

Olympic Barbells: Our Olympic barbells are multi-functional and can accommodate those looking to make some serious gains this year, or those looking to be more functionally fit.

Specialty Bars: Barbells are kinda like eggs: we’ve all had eggs, but there’s always new ways to make eggs. Each specialty bar provides a new way to make gains.

Fixed Weight: Ranging from 20 lbs to 110 lbs, what you see is what you get with Fixed Weight Barbells. Nothin’ fancy. Just work.

We recommend starting anywhere between 45 lbs and 95 lbs and then slowly increasing weight each week. Here’s an example:

Barbell Complex: Week 1-3×10 with barbell / Week 2-3×12 with barbell / Week 3-3×15 with barbell / Week 4-3×20 with barbell 

Deadlifts: Week 1-3×5 at 95 lbs / Week 2-3×5 at 100 lbs / Week 3-3×5 at 105 lbs / Week 4-3×5 at 110 lbsSo, now that you know which size weights to buy as well as which kinds, doesn’t it make sense  to invest in the only body you’ve got and get some actual weight in your home gym?

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Equipment Guides

Kettlebells vs. Dumbbells: Which is Best for Your Fitness Goals?

What’s the difference between kettlebells and dumbbells? They’re both hand-held free weights used by beginners and pros. They both come in different increments, and they both work for some of the same exercises (think rows or weighted lunges). But as you might guess from their designs, they’re actually made for two different types of fitness goals. Here’s how to decide which one is right for you. 

Kettlebells and dumbbells are usually made from cast iron or steel, but in completely different shapes. A kettlebell is sphere-shaped with a flat base and a curved handle on top. A dumbbell has a straight handle with weight evenly balanced between the two ends, and is sometimes coated in neoprene or plastic.

Can you build muscle with just kettlebells, or just dumbbells? Absolutely. As long as you’re doing the right warm-ups and keeping good form, you’ll build muscle with either. But for more specific fitness targets, you might want to choose one over the other. 

  • Dumbbells, for example, are best for controlled reps that target muscle growth in one area—like curls for the bicep. 
  • Kettlebells, on the other hand, are better for explosive movements that burn fat and build strength across multiple muscle groups—like kettlebell swings for the arms, legs, and glutes. 

What are the benefits of kettlebell training?

Both the benefit and challenge with kettlebells is keeping your balance while moving them, because their full weight is in the center instead of being split evenly like a dumbbell. Beginners can definitely benefit from kettlebell workouts, but it’s important to start with low weight and reps until you get used to them. For more advanced lifters, kettlebells are a great addition to your home gym if you’re looking to do cardio and build muscle at the same time. And if you’re trying to save space, an adjustable kettlebell is a great option. 

What are some common exercises performed with kettlebells?

Kettlebell exercises are usually dynamic, high-power movements like snatches, jerks, and swings. These types of full-body exercises give you a high-intensity workout that’s equal parts cardio and weight training. Just make sure to master the technique first, without weight, before you start swinging those kettlebells.

What are the benefits of dumbbell training?

Dumbbells are easier to hold and move because there’s equal weight on both sides. That’s why they’re good for beginners, because they’re less likely to slip out of your hand or throw you off balance. But they’re essential for the pros too, because their shape lets you do precise, consistent reps that isolate specific muscle groups. 

If you’re just getting started with dumbbells, you might want to choose the neoprene-coated kind. They can be easier to grip than bare iron or steel, and their softer edges make them less likely to damage your floor if dropped. If you’re an experienced weightlifter, rubber-coated hex dumbbells are the most popular choice. Or, if space-saving is a priority for your home gym, think about investing in adjustable dumbbells that you can load with different weight increments.

What are some common exercises performed with dumbbells?

Use dumbbells for classic upper-body exercises that target the arms, chest, and back, like curls, overhead presses, and rows. You can also add them to lower-body or ab exercises like squats, lunges, and sit-ups to make those movements more challenging. 

Now that you understand the difference between kettlebells and dumbbells, you can choose the right one for your goals. Just keep an eye on your form, and you’ll be bulking up or toning down in no time.

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Spotlight

Top 10 Health Benefits of Using a Fan Bike

Using an exercise bike is one of the best ways to get a great cardio workout. It is easier on the knees, feet, and ankles than running is. With a fan bike, you don’t have to leave your home for a great workout, which also means your exercise routines aren’t dictated by the weather conditions. To get an even better cardio workout, consider using a fan bike.

What Makes Fan Bikes Unique

What makes fan bikes unique compared to a normal stationary exercise bike is its use of air. A fan bike doesn’t have buttons to push, knobs to twist, or a preprogrammed routine. Instead, fan bikes, sometimes referred to as air bikes, use air as a resistance, making you completely in control of your workout.  

The faster you pedal, the more resistance is generated. When you slow down, the fan blades slow down, and the resistance is lowered.There’s also an added bonus: the fan blades when turning create air movement around you, cooling you while you exercise.

Another unique feature of the fan bike is the elliptical handles. While pedaling, you can move them back and forth, increasing the intensity of the working and burning more. 

Here are 10 more benefits of using a fan bike.

1. Boost Cardio Health

One of the main benefits of a fan bike is it gives you the ability to boost cardio health. Cardio health can reduce the risk of heart disease, high blood pressure, Type 2 diabetes, and other diseases.

Cardio workouts help the heart pump blood more efficiently throughout your body. Cardio is also excellent for the health of your lungs, making them more efficient at transporting oxygen to your blood, muscles, and brain.

2. Weight Loss

Aerobic exercises, like using a fan bike, are a great way to lose weight. Some estimates show that a fan bike can burn more calories than a regular stationary bike. Using a moderate resistance level, the average person can burn 260 calories within 30 minutes while riding a stationary bike.

3. Fan Bikes Increase Brain Power

You might be wondering how fan bikes increase brain power. It has to do once again with how cardio exercises increase blood and oxygen flow to the brain. 

As the heart rate increases, more oxygen is pumped to the brain. More oxygen can help brain cells grow and increase brain plasticity, stimulating the growth of new connections between brain cells. Using a fan bike can also improve memory and reduce the risk of dementia and Alzheimer’s.

4. Build Muscles

There is no better way to build leg muscles than using a fan bike. Using a fan bike can have an effect on leg muscles including calves, quadriceps, and hamstrings, along with core strengthening muscles like your glutes, back muscles, and abdominals.

Moving the handlebars on fan bike while you ride can build your triceps, shoulders, and biceps. Building your leg muscles this way is easier on your feet, knees, and ankle joints without all that pounding on the pavement.

5. Reduce Stress

Studies have found that regular aerobic exercise like using a fan bike can reduce stress, elevate your mood, improve sleep, and improve your self-esteem. Cardio workouts release chemicals called endorphins, which trigger a positive feeling.

Stress can turn into chronic stress, which has negative side effects. Cardio exercising on a fan bike is an excellent way to burn off that unwanted health issue. 

6. Reduce Cancer Risk

There has been a great deal of research concerning the link between reducing cancer risk and exercise. Researchers found that those who exercised the most had lower rates of various types of cancer.

Additionally, it’s believed that increasing exercise and physical activity leads to a stronger immune system, lower inflammation, and higher levels of natural antioxidants, all of which help reduce the risk of cancer.

7. Easier Than Riding a Bike

Taking a bike ride is usually fun, but when you want to get a good cardio workout, using a fan bike in your home is safer and readily available..

A fan bike allows you to work out when and where you want without the added elements of traffic, wet or icy roads, and extreme heat.

8. Great for Interval Training

Interval training is alternating between short, high-intensity bursts of exercise with periods of lighter training or rest periods. This style of workouts can help you burn more calories in less time and increase your overall fitness level at the same time.

Using a fan bike makes interval training easier to incorporate. By cycling faster, you will increase the resistance for a short, hard burst of exercise. You can then slow your pace to reduce the resistance while resting before starting the next burst of your interval training.

9. Easy Workout With Proper Form

Like with any exercise, it is important to keep your form in mind. When using a fan bike, be sure to keep your back straight and don’t hunch over the handlebars.You’ll also need to adjust the seat for the best height. Keep your knees in line with your feet and don’t let your knees creep inward. 

10. Can Log Your Progress

Logging your progress can help keep you motivated and focused on your health goals. When using a fan bike, there are no rules on how long or hard you have to ride, but keep in mind your fitness level and capabilities. 

Along with a healthy diet, cardio exercise, like using a fan bike, is one of the best ways to increase your overall fitness, reduce the risk of illnesses, and maintain a healthy lifestyle.

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Health and Lifestyle

How to Elevate Your Home Gym Experience

There’s a strange paradox with home gyms: sometimes people who have home gyms don’t use them often enough. In most cases, this happens because home gyms don’t have the best workout equipment.

A bare-bones gym consisting of an elliptical machine and a few dumbbells can hardly motivate anyone to complete effective workouts. To create the perfect home gym, you need to create a space that will beckon you to spend time in it. The first step to creating a home gym you want to work out in is by creating a space that you want to be in. 

What Makes a Perfect Home Gym?

There is no one-size-fits-all answer to this question. The perfect home gym for you depends on your fitness goals and preferences. The most important factor to consider is what equipment and accessories you need to invest in to get the most out of your experience. 

If you train for muscular development, your basics will consist of a bench and  squat rack. However, If your main focus is endurance training or Olympic weightlifting, look into equipment that will help you reach your fitness goals.

Whether your gym is in your garage, basement or spare room in your home, it needs to draw you in. Here’s a few ways to elevate your home gym experience that boost your results: 

Create the Perfect Atmosphere for Working Out

Besides your equipment, the secret to a great home gym lies in the atmosphere. Some people like a dark room to focus on their weight training while others need natural light and bright colors. Find out what works for you, and re-create it in your personal workout space.

Beyond colors and lighting, you should decorate your home gym for inspiration. Posters of your favorite fitness icons, trophies, flags or memorabilia are a great way to inspire you during your workout. 

Think about music when you’re deciding on what to include in your space. Create a few playlists to jam out to during your workouts and play them over loudspeakers in your gym. 

Include a Mirror

Be sure to include a mirror, whether floor to ceiling or stand alone. Mirrors allow you to monitor your progress and help you achieve proper exercise form. 

Using the correct mechanics is important to avoid injuries. With an exercise like the dead lift, you need to keep a neutral spine to avoid hurting your back. A mirror can help you maintain perfect form if you position it properly.

You may want to consider having a few mirrors in your home gym so you can watch yourself from different angles during different workouts.

Best Workout Equipment

When research equipment, think about multi use options. Having a machine that allows for different types of workouts cuts out the need for gym memberships and takes up less space. Power racks, for example, can be an integral and transformative piece of equipment in your home gym. 

Power racks can be an all-on-one gym solution that accommodate for a variety of accessories. With the Titan T-3 power rack, you can safely and effectively execute workouts that can boost your fitness goals. Power racks can support deadlift workouts, bench presses, and pull ups. 

Invest in the Necessary Accessories

To make the most out of your workouts, considering investing in the necessary accessories. Olympic barbells are the standard, but mixing up your strength training with other equipment can boost your numbers. For example, including a  trap bar in your workout allows you to pull weight without compromising your lower back.

If exercising outdoors is an option for you, there are a few extra pieces of equipment that can enhance your experience. Heavy hammers and sleds can supercharge your functional strength while providing the variety that keeps you engaged. 

Keep It Organized

Walking into a gym with weights and equipment out of place can be a turn off in both public and home gyms. 

Keeping your home gym organized will enhance your workout experience. Consider buying a weight rack and other storage items that will allow you to keep everything tidy. Depending on the room you have available, a small desk can house your workout programs and stereo system. Whatever you decide, keep in mind ways to maximize the time spent building your strength while minimizing the effort it takes to clean up.

Start Elevating Your Experience Today

A home gym is always a work in progress. As your fitness goals increase, so will your need for extra equipment, but that doesn’t mean you have to worry about it all at once. Come up with a strategy for improving your home gym experience and work at it over time.

Categories
Workouts

Fan Bikes vs Running Cardio – What are the Differences and Similarities?

Muscular athletes training in a crossfit gym – Functional training workout in a gym

Cardio can be a great way to enhance your performance and burn a few extra calories. When it comes to cardio, you’ve got a few different options. Cardio machines, like a fan bike, or outside running both can benefit your body but what are the key differences between the two?

Equipment & Environmental Differences

Let’s take a look at equipment & environmental differences. The obvious difference between running and using a fan bike is access to the equipment. You can either join a gym or purchase your own fan bike. Depending on the bike you pick, price can range anywhere from a few hundred to a couple thousand dollars. The Titan Fitness Fan Bike runs under $700.

Running is definitely more budget-friendly, but there’s still some equipment you need to select. You’ll have to find a pair of high-quality running shoes, if you want to avoid repetitive stress injuries. In addition to shoes, you may also need to consider other equipment like exercise clothing, water bottles, and fitness trackers.

When selecting equipment for your cardio, remember there is a major difference between environments. Using a fan bike is almost always done inside, which has the added perk of avoiding extreme heat, cold, and rain from ruining your workout.

Meanwhile, running has to be done outside if you want to achieve any real distance. There are some perks to exercising outside. Studies have found that time spent outdoors boosts your mood and reduces stress. Just keep in mind that you may not be able to exercise unless the weather is nice.

Difference in Impact

Another difference between the two is impact. Impact essentially refers to how much stress you put on your joints during the exercise. It’s important to consider impact and how much your body can handle during cardio. Doing a high-impact activity all the time can end up increasing your risk for injuries.

Overall, a fan bike has a lower impact than running due to being seated during most of the exercise. The bike supports some of your weight, so your joints are not put under as much stress. This does not mean air bikes are entirely impact-free, but there is just a little less risk of injury when using an air bike.

The difference in impact means that a fan bike might be better for those who have bad joints. If you’re older or worried about injury, a fan bike can also be safer. People who want to run outside but are worried about the impact can opt for shoes with better shock absorption along with running on softer surfaces 

Cardio & Calorie Comparison

Of course, the main thing people want to know is which exercise works better. Figuring out a cardio & calorie comparison for the two can be tricky since they use different sets of muscles and different methods for calculating intensity.

There is no definitive amount for how many calories running will burn versus a fan bike. Things like your weight, the bike’s resistance level, the type of ground you run on, or the speed you pedal at will all change how many calories you burn. In general, when a typical person runs or pedals at an average speed and average difficulty for the same amount of time, running will burn more calories.

Running tends to burn more calories because it uses more muscles and requires you to move your own body weight for the entire exercise. For example, the typical runner might burn around 400 calories in a half-hour run. Meanwhile, the typical 30-minute session on a fan bike would just burn around 300 calories.

When it comes to improving endurance and building muscle, things are even trickier to measure. Generally, if you were running at an average pace, you would build a bit more muscle and aerobic capacity than you would cycling. 

However, your actual results may vary a little more. Some people just naturally perform more intensely with one exercise. If you hate the heat, you might find yourself working out more vigorously on a fan bike inside. If you get bored easily, you might end up running faster or longer when you have changing scenery outdoors.

Ultimately, it all just comes down to your exercise goals and your individual preferences. Both fan bikes and running can be a great tool for getting in shape.Regardless of which choice you pick, success really depends on your own motivation. The best exercise for you will always be one that you find yourself able to do on a regular basis.

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Health and Lifestyle

5 Ways to Turn Your Extra Space into a Luxury Gym

Debating what to do with that extra space in your house? Two words: home gym. Now, instead of running through extreme temperatures or making the trek to a crowded gym, you can experience the luxury of working out without leaving the comfort of your own home. Here are 5 ways to turn your extra space into the home gym of your dreams. 

Invest in Workout Equipment

To get truly effective results from your home gym, you may need more than some 5-pound weights and a cheap yoga mat. Before purchasing, take a little time to research workout equipment you’re interested in. Making an effort to invest in quality workout equipment from the beginning will make it a lot easier to meet your fitness goals in the future.

The best gear for your home gym will depend on what your workout goals are. However, the most versatile option is an Olympic weight set. Using free weights lets you customize exactly how much weight you work with and allows for a range of exercises. For those just starting out, you typically just need a barbell, a pair of dumbbells, a plate set that reaches around 300, and a bench. If possible, get a power rack or squat rack to assist you with performing the exercises safely.

When shopping for cardio equipment, skip flashy gear with unnecessary perks and focus on durability. Whether you’re getting a rowing machine, treadmill, or bike, make sure it can stand up to hours of repetitive motion. Ideally, it should be made from metal and have easy-to-repair parts. 

Think About Your Flooring

The floor in your gym has a surprisingly big influence on your overall performance. When your flooring is slippery tile or squishy shag carpet, you risk injuring yourself due to uneven footing. Doing a lot of cardio on a firm surface like concrete can also be dangerous. To choose the best flooring, you need to find something that has traction, durability, and shock absorption.

There are a few different flooring options depending on your budget and your ability to customize the room. If you rent and can’t change the flooring, the best option may be a thick rubber mat. Often made up of interlocking tiles, these rubber mats protect your joints, keep you from scratching the floor, and provide an anti-slip grip. If you can install the flooring yourself, take a look into vinyl options. This material is water-resistant and very durable. Though less sturdy, a low-pile carpet is another helpful option because it doesn’t scratch and isn’t slippery. If possible, include cork or another padded underlayment that helps with shock absorption.

Let in Natural Light

When building your own gym at home, you have the chance to create something that is more than just a utilitarian space. A home gym that looks welcoming and relaxing is more likely to be used. One of the easiest ways to make a gym look bright and open is by simply utilizing some natural light. Before deciding on your space, find a place that has a window. 

Letting natural light into your gym can do more than just give you a bit of motivation. 

Exercising in natural light can help you pick up your pace during tough workouts. Sunlight also increases vitamin D absorption, which aids in muscle strength and increased performance. 

Add A FewMirrors

Most gyms have floor-to-ceiling mirrors because it is one of the best tools you can have during exercising. It lets you actually check your form during exercises. This can keep you from injuring yourself, and it helps you get the most out of your workout. Mirrors allow you to check your form during exercises, keeping you from injury and helps you get the most out of your workout. 

Of course, massive mirrors covering a wall would be great, but this isn’t necessary.You  can still get plenty of benefits from a smaller option. Consider getting a floor mirror on a stand. These mirrors can be moved easily around the room, so you can check out your form from multiple exercising spots.

Organize Your Gear

For a home gym that lasts, make sure to take care of your equipment. The best way to do that is by adding easy-to-find and use storage features to your space. 

There are a variety of options for gym organization. The simplest is a standing shelf or rack to hold your weights. You may also want to consider hanging some shelves on your wall for towels, mats, gloves, and other lighter equipment. If you have enough space, consider adding a pegboard or larger cabinet to sort and store extra gear, too.

If all these tips seem overwhelming, don’t worry! It’s actually pretty easy to build a gym you love as long as you start slow. Pick one small section of your home gym to focus on first. By taking the time to research your options and pick the best materials, you get a gym that works best for your unique needs. When you have a luxurious home gym designed with you in mind, exercising becomes easier and more entertaining than ever.

Categories
Equipment Guides

Guide on How to Transform Your Garage into a Home Gym

Young muscular couple doing deadlift exercise with barbell on cross training at the garage gym.

Starting and sticking to fitness goals can be hard, especially when trying to find time to hit the gym. One fun and encouraging solution is by transforming your cluttered garage into the perfect home gym. Garage gyms have a reputation of being costly, but with Titan Fitness, your customized gym can cost as little at $500. Here’s how to get started: 

Clean Out the Garage for Optimal Space

First things first, to have a garage gym, you have to clean it up a little bit. Clutter, especially during a workout, can be a safety concern. So, take some time to pack away the Christmas decorations and organize your space. 

Start with sorting your items and making a list of all the important things to keep. Sell unwanted items and use the extra money to buy fitness equipment that will help you reach your goals. 

Now, your clean space is prepped and ready to transform into your garage gym. 

Garage Storage Solutions

Garage storage solutions will help you organize everything to make ample space for your gym equipment. Take advantage of multiple organizational systems for garage storage solutions, like stackable items, cabinets, and drawers. Your space can be designed to fit your home and gym needs along with your existing gym equipment. For example, Titan Fitness Dumbbells and Barbells can be arranged in horizontal positions for easy access. 

Storage containers and label makers are also an easy and effective way to keep your garage organized. Containers will help you to keep related items in separate containers for easy access, as well as keeping them safe from moisture and dust. Stackable containers allow for most floor space in your garage gym.

When planning out storage solutions, be sure to think of extra space you may have, including corners and walls. Corner shelves and cabinets are designed specifically to fit the dead areas of your garage. Using vertical wall space will also keep things up and off the floor and allow for larger, heavier equipment below.

Gym Flooring

Now that your garage is organized and stored, it’s time to think about gym flooring. Most garages come with concrete flooring, ideal for parking cars and storing items. However, it’s not suitable for gym equipment. The ideal gym flooring should be easy to clean, chemical-resistant, and able to withstand impact and high-intensity movements. 

There are a few options when it comes to garage gym flooring, carpet tiles and epoxy for example. These options will add a layer of protection to your existing flooring allowing you to create a temporary gym floor in your garage. Rubber mats serve as the perfect way to enjoy gym flooring at home, because they offer maximum support while minimizing friction. 

Foam is also a great choice for gym flooring. It’s versatile and offered in a wide range of colors and prints. Foam is also cushioned for support. So, even if you drop any heavy equipment on the floor, the foam flooring will absorb the impact and protect the concrete underneath.

Another great option is vinyl flooring. This type of flooring has a long life span with an easy maintenance process that includes warm water and regular, household detergent. 

If you want a more traditional option, you can also use carpet for your garage gym flooring. Carpet offers a rustic and stylish look for your home gym that includes both versatility and comfort. Additionally, most carpet is cushioned for support and keeps your floors protected from heavy gym equipment. 

Daily workouts help you stay fit, active, healthy. So, incorporating a garage gym into your home helps you incorporate an active fit routine into your already busy schedule. Cleaning out your garage, optimizing your space, and purchasing long-lasting, durable gym equipment is an easy first step to a healthy, balanced lifestyle.

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Spotlight

What Is a Fan Bike & Is It Worth the Buy?

A fan bike, also known as an air bike, is an excellent addition to your home gym. Some of the best features of a fan bike include moving handlebars for an upper arm workout and pedals for leg strength. The fan acts as added resistance during the workout, meaning the faster you go, the harder the workout will become. A fan bike is a great piece of workout equipment for many athletes as it offers many health benefits and can aid in meeting fitness goals.

What Are Your Fitness Goals?

An important question to consider before purchasing any piece of workout equipment is “What are your fitness goals?”You have the freedom to create your own plan based on your health needs and fitness goals and can set up your gym accordingly. Having a plan ahead of time keeps you accountable and choosing workouts you enjoy keeps you motivated.

One of the most popular fitness goals that people have, especially at the start of the New Year, is to lose weight. Cardio workouts are a popular way to burn fat, but you can lose weight from strength workouts, too. The good thing about a fan bike is that it can offer both cardio and a strength workout in one.

Other fitness goals focus on gaining muscle and adding body mass. Many athletes, from team sports players to bodybuilders, want and need muscle growth. Muscles are grown out of resistance, which comes from heavy lifting or weights. Your muscles will become their own resistance when using a fan bike. 

Best Features of a Fan Bike

Another added feature of a fan bike is the total body workout you receive from using the machine. This equipment offers a low-resistance workout for your core, arms and upper body, and legs.However, that doesn’t mean it’s an easy workout. You completely control the intensity of your workout on a fan bike. Simply change your speed and your power level to adjust the resistance.

Fan bike exercises are considered HIIT, or high-intensity interval training, exercises. You can perform these HIIT workouts in isolation, meaning that you only perform an exercise on one section of your body at a time. At the bottom of the bike are stationary pedals where you can rest your legs to isolate your upper body, for example. 

There are many electronic features on a durable fan bike as well. An LCD screen allows you to follow along with various trackers throughout your workout. These trackers show your times, calories burned, and your total mileage for the workout. Some of these machines provide feedback based on these numbers after every workout that you do as well. Although, tachometers and calorie meters are not needed for an intense, effective workout on the fan bike.

Health Benefits of a Fan Bike

Thanks to the many amazing features, the health benefits of a fan bike are countless. The first surprising benefit is the increase in brainpower in those who use a fan bike. Neuroscientist Brian Christie found that biking can increase mental acuity by 15%.

Your cardiovascular system also improves when you use a fan bike on a daily basis. Based on a 2016 study published in the scientific journal Circulation, those who cycle regularly have a reduced risk of heart attack.Using exercise equipment like a fan bike also has the ability to reduce stress in your life. 

Fan bikes are a wonderful addition to your exercise equipment. There are many technological and advanced features to keep you comfortable and motivated, as well as health benefits that keep you in great shape.

Categories
Equipment Guides

Benefits of Having a Home Gym, Even After COVID-19

The pandemic has kept us indoor for months at a time. We learned to work from home, to learn from home, to entertain ourselves at home, and to stay on top of our at-home fitness routines. With COVID-19 vaccines around the corner and a possible end to social distancing restrictions, should you still invest in a home gym? Short answer? Yes. Long answer? Absolutely, and here are a few reasons why:

Easier to Stick to Your Fitness Routines

Sticking to your fitness routines can be hard. Throw in a busy work life, social obligations, and fast-food options at every corner, it can be nearly impossible. A home gym can help you balance working out and keeping up with your busy schedule. 

Home gyms are:

  • Always Open and One Step Away
  • Designed with You in Mind Flexible to Your Wants

We get it. No one wants to drive to the gym during heavy rain. Luckily, with a home gym, you don’t have to. Whether it pours, snows, or sleets, your bench, squat rack, kettlebells, and punching bag are only a short walk down the hall. Home gyms also allow for late night workouts without the late-night drives.

Your home gym is designed just the way you need it. Want a home gym but can’t dedicate an entire room to it? The T-3 Series Folding Power Rack’s sleek silhouette saves crucial floor space in tight locations. Your choice of rack height and depth makes it easy to optimize your gym equipment for your fitness goals and space constraints. When you’re finished, you can fold the rack up and stow it for later use.

Best of all, you can set up your own unique speaker system and blast your curated playlist. You can master wall ball exercises while getting the news on your wall-mounted flat-screen TV. It’s your home gym. You can do whatever you want.

You Can Work Out Your Way

Your at-home gym is your own exclusive health club. You can:

  • Workout on Any Machine at Any Time
  • Be as Loud as You Want
  • Be Surrounded By Your Favorite Machines

In your at-home gym, you get privacy while working out. The gym is always empty, and your favorite machine is always open. A home gym is the ultimate in social distancing, a good idea no matter what the future holds for us and COVID-19.

Working out in privacy has so many psychological and physical benefits. You can be as loud as you want during reps, rest as long as you want between sets, and never feel rushed or embarrassed by other gym members.

The possible configurations are endless when deciding on the setup that works best for your workout routines. You can purchase and arrange equipment to suit your needs or stage a multi use space for strength training and HIIT workouts.

Looking for a high quality machine that supports your workout goals? The Competition Bench and Squat Rack Combo combines upper- and lower-body exercise machines into one compact unit. Sturdy roller J-hooks keep your barbell supported at the sweetest spot, letting you hit multiple heads of your pecs and triceps. The removable bench opens up the rack for legwork and upper-body work. The same J-hooks adjust to suit your height. The machine allows for:

  • Back and front squats
  • Lunges
  • Deadlift
  • Bent-over rows

Clean, Long-Lasting Equipment

Access to clean, long-lasting equipment is one of the top reasons to build a home gym. Cleanliness was always a good idea, but these days it saves lives. Clean gym equipment is as necessary as clean hands.

Gym equipment isn’t as complicated as it sounds. Built to commercial standards, our Titan gym equipment is highly sturdy and easy to use. A home setup can take many forms:

  • a series of kettlebells.
  • a set of dumbbells, an ab roller, and battling ropes and jump ropes for strength and cardio
  • a weight bench, barbells, and dumbbells

Specialty equipment, such as rings, bars, and beams, allows you to incorporate fun compound movements. They also help you keep your flexibility on point. There are scores of equipment subcategories, such as:

  • Grip training
  • Plyo boxes
  • Farmer’s walk handles

Pro gym equipment endures for generations, especially if built right and taken care of. Our long-lasting construction makes a smart, money-saving option. At Titan, we focus on sourcing the highest-quality, professional products at competitive prices.