If you like those expensive gyms with all of their great amenities but don't want to pay the high prices, you can try out many local gyms for free. Most gyms offer free trial passes for first time users. At some gyms you can even get up to a week free or more free. Enjoy free classes, use of equipment and locker rooms.
The American Health and Fitness Alliance has even compiled free passes from gyms and studios to offer a passbook valid for free passes. The passbooks are available in New York, Chicago, Houston and L.A. Visit http://www.health-fitness.org/index.html for more info.
If you decide you like a local gym or studio, feel free to sign up for a membership but here are a few tips to negotiate a deal:
1) Don't just sign on the dotted line. The sales or marketing person who is responsible for signing up customers just wants to get their commission from your membership and so they may not be upfront with all the details. Find out if you are locked into a term contract (i.e. one year) or if you have a month-to-month deal. Also find out how termination works, e.g. do you need to give 4 weeks notice, is there a termination fee? Find out if your fee is locked in or if it will go up at some point.
2.) Watch out for hidden costs. The salesperson may try to go over prices with you extremely quickly. Make him or her slow down so that you understand. Have them break down what fees are a one-time only fee and what the monthly fees are. Also, find out if you have to pay any pro-rata fees and what the late fees are for late payments.
3.) Ask for a deal. Gyms and studios usually have signing deals (e.g. no joining fee, one month free, etc.) Ask what the latest promotion is and don't feel bad about walking away unless they give you a deal. It's your money and the gym will be there two weeks from now, a month from now, etc. Make it clear that the only way you will sign up today is if you get a promotional deal.
4.) Find out about joining perks. Many gyms will give you free or discounted personal training sessions. Find out what these deals are and then take advantage of them. Even if you only get a few sesssions with a trainer, you can learn a lot of techniques that you can do on your own.
5.) Refer a friend. Many gyms will offer discounts if you refer a friend to join. Get the word out!
6.) Then once you have joined, don't let your money go to waste. Get to the gym!
Showing posts with label free workout. Show all posts
Showing posts with label free workout. Show all posts
Tuesday, March 23, 2010
Wednesday, March 10, 2010
Wednesday's Workout
An easy way to stay fit is to workout at home using your own body weight. For example, to get a good cardio workout try spending one minute each doing jumping jacks, squat jumps (squat down and then explode up into a jump), jogging in place, high knee runs, skater jumps (balance on right leg with left foot off the ground, bend right knee and push off right foot extending left leg out to left side simultaneously landing on left foot with right foot off the ground, repeat), shuffles (start with left foot forward and right foot back with knees slightly bent, switch to right foot forward with a small jump, repeat, jump lunges (start with right foot forward and left foot back with both knees bent to a 90 degree angle in a lunge position, jump into the air and switch feet so left foot land in front, repeat). Repeat a circuit of these moves 3 times and you have a great 1/2 hour cardio workout!
Wednesday, February 24, 2010
Wednesday's Workout
This Wednesday's Workout is so simple and is *FREE*! If you want to get a good cardio workout, find a set of stairs. Walking or running stairs burns a ton of calories and is a great tush toner.
If you live in a large apartment building, you should have access to many flights of stairs. Try to work up to doing the whole building. If you live in a home with just one flight of stairs, continue to walk/run up and down multiple times. See how many flights you can do in 30 minutes. No stairs at home? Hit a local park or school stadium or some other public outdoor venue with stairs. Too cold to go outside? Try taking the stairs at work instead of the elevator. While its not suggested that you work up a sweat on your way to the office, simply walking at an easy to moderate pace up the stairs will burn extra calories and give your metabolism a boost, not to mention wake you up much more than your usual cup of joe will!
Fit Tip: If you want to make your workout more challenging, grab a pair of handweights or if you don’t have any handweights, grab some water bottles and hold them as you go up and down the stairs.
Try this workout to get your heart pumping:
Min. RPE*
1-5 3-4 Warm up by walking up and down a flight at an easy pace.
5-7 5 Pick up the pace a bit and continue walking up and down.
7-9 7 Pick up the pace again to a fast walk or a jog
9-10 8 Pick up the pace one more time. If you are walking, take it to a
jog. If you are jogging, try sprinting up and jogging down.
10-15 5-8 Repeat minutes 5-7 again.
15-18 5 Return to a moderate pace.
18-22 6 Stay at a moderate pace but try going up the steps two at a time.
22-25 7 Go back to one step at a time and pick up the pace
25-26 8 Go all out one last time
26-30 4 Recover and cooldown at an easy pace
Using the stairs, you can incorporate these toning moves:
Lunges- Stand at the bottom of a flight of stairs. Step one foot onto the first step in front of you. Sink down into a lunge position making a ninety-degree angle with your front knee and bringing the back knee down close (but not touching) the floor. Repeat 12-15 times then switch to the other side to complete reps. To make it harder, hold your weights or water bottles down at your sides.
Ab crunches- Sit on the bottom step, hands down by sides. Lift you feet into the air with knees bent. Touch the right toe down to the floor then lift back up bringing knees together. Alternate and touch the left toe down. Repeat for 20 reps.
Side squats- Stand at the bottom of a flight of stairs with your body turned to the right side, so that the left side of your body is facing the steps. Place the left foot on the first step and walk the right foot out wide, toes facing outwards. Sink down into a wide plie squat. Squeeze your bottom to rise up. Repeat 16 times. Hold weights or water bottles on your shoulders to make it more difficult.
Tricep Dips- Sit on the first step with hands by your sides, fingers facing your feet. Your feet should be together and flat on the floor. Keeping your hands on the step, lift your bottom off and away from the step. Slowly bend your elbows, lowering your bottom to the floor and contracting your tricep muscles on the back of your arm. Straighten your arms to come up. Repeat 15 times. To make it harder, try lifting leg straight out in front of you.
Glute Squeeze- Stand facing the first step at the bottom of a flight of stairs. Place your left leg on the step and step up while keeping your right leg straight behind you. Lift the right leg into the air and squeeze your buttocks. Step down with your right leg and then your left leg. Repeat 15 times continuing to step up with the left leg. Switch sides and complete the same exercise stepping up with your right leg this time for 15 reps.
Pushups- At the bottom of a flight of stairs, get on your hands and knees in front of the first step. Place your hands on the step in front of you. Either remain on your knees or coming up onto your toes into a pushup position. Slowly bend your elbows and lower your chest towards the floor. Straighten the arms and come back to the starting position. Complete 15 reps.
* RPE = Rate of Perceived Exertion which measures how hard you would rate yourself working. Use the chart below to measure your exertion.
1- This activity requires virtually no effort, like watching tv.
2- Light activity you can sustain for a long time.
3- Slightly brisker activity that you can still maintain but its getting a
little harder and your breathing is a little bit heavier.
4- Now you are beginning to feel like you are working out but at a steady pace
and you feel good.
5- Moderate pace, you are sweating now.
6- Harder pace but not so hard that you find it difficult to maintain for an
extended period of time.
7- Hard pace but you are still able to maintain it, although you may need
intermittent periods of rest.
8- Very hard pace. This is fairly difficult to maintain.
9- Hardest burst you can maintain but only for short bursts.
10- The hardest you can go. This is how you feel after you sprint to the finish
line. Impossible to maintain.
If you live in a large apartment building, you should have access to many flights of stairs. Try to work up to doing the whole building. If you live in a home with just one flight of stairs, continue to walk/run up and down multiple times. See how many flights you can do in 30 minutes. No stairs at home? Hit a local park or school stadium or some other public outdoor venue with stairs. Too cold to go outside? Try taking the stairs at work instead of the elevator. While its not suggested that you work up a sweat on your way to the office, simply walking at an easy to moderate pace up the stairs will burn extra calories and give your metabolism a boost, not to mention wake you up much more than your usual cup of joe will!
Fit Tip: If you want to make your workout more challenging, grab a pair of handweights or if you don’t have any handweights, grab some water bottles and hold them as you go up and down the stairs.
Try this workout to get your heart pumping:
Min. RPE*
1-5 3-4 Warm up by walking up and down a flight at an easy pace.
5-7 5 Pick up the pace a bit and continue walking up and down.
7-9 7 Pick up the pace again to a fast walk or a jog
9-10 8 Pick up the pace one more time. If you are walking, take it to a
jog. If you are jogging, try sprinting up and jogging down.
10-15 5-8 Repeat minutes 5-7 again.
15-18 5 Return to a moderate pace.
18-22 6 Stay at a moderate pace but try going up the steps two at a time.
22-25 7 Go back to one step at a time and pick up the pace
25-26 8 Go all out one last time
26-30 4 Recover and cooldown at an easy pace
Using the stairs, you can incorporate these toning moves:
Lunges- Stand at the bottom of a flight of stairs. Step one foot onto the first step in front of you. Sink down into a lunge position making a ninety-degree angle with your front knee and bringing the back knee down close (but not touching) the floor. Repeat 12-15 times then switch to the other side to complete reps. To make it harder, hold your weights or water bottles down at your sides.
Ab crunches- Sit on the bottom step, hands down by sides. Lift you feet into the air with knees bent. Touch the right toe down to the floor then lift back up bringing knees together. Alternate and touch the left toe down. Repeat for 20 reps.
Side squats- Stand at the bottom of a flight of stairs with your body turned to the right side, so that the left side of your body is facing the steps. Place the left foot on the first step and walk the right foot out wide, toes facing outwards. Sink down into a wide plie squat. Squeeze your bottom to rise up. Repeat 16 times. Hold weights or water bottles on your shoulders to make it more difficult.
Tricep Dips- Sit on the first step with hands by your sides, fingers facing your feet. Your feet should be together and flat on the floor. Keeping your hands on the step, lift your bottom off and away from the step. Slowly bend your elbows, lowering your bottom to the floor and contracting your tricep muscles on the back of your arm. Straighten your arms to come up. Repeat 15 times. To make it harder, try lifting leg straight out in front of you.
Glute Squeeze- Stand facing the first step at the bottom of a flight of stairs. Place your left leg on the step and step up while keeping your right leg straight behind you. Lift the right leg into the air and squeeze your buttocks. Step down with your right leg and then your left leg. Repeat 15 times continuing to step up with the left leg. Switch sides and complete the same exercise stepping up with your right leg this time for 15 reps.
Pushups- At the bottom of a flight of stairs, get on your hands and knees in front of the first step. Place your hands on the step in front of you. Either remain on your knees or coming up onto your toes into a pushup position. Slowly bend your elbows and lower your chest towards the floor. Straighten the arms and come back to the starting position. Complete 15 reps.
* RPE = Rate of Perceived Exertion which measures how hard you would rate yourself working. Use the chart below to measure your exertion.
1- This activity requires virtually no effort, like watching tv.
2- Light activity you can sustain for a long time.
3- Slightly brisker activity that you can still maintain but its getting a
little harder and your breathing is a little bit heavier.
4- Now you are beginning to feel like you are working out but at a steady pace
and you feel good.
5- Moderate pace, you are sweating now.
6- Harder pace but not so hard that you find it difficult to maintain for an
extended period of time.
7- Hard pace but you are still able to maintain it, although you may need
intermittent periods of rest.
8- Very hard pace. This is fairly difficult to maintain.
9- Hardest burst you can maintain but only for short bursts.
10- The hardest you can go. This is how you feel after you sprint to the finish
line. Impossible to maintain.
Tuesday, February 23, 2010
Tuesday Trim Down
This workout is absolutely *FREE* and is guaranteed to keep you motivated. Exercise TV offers free workouts on demand on your tv. They have everything from weight loss pilates to bootcamp workouts to cardio striptease. The free full length videos update roughly monthly so there are enough new workouts to keep you interested but your old faves don't disappear too quickly. Its like having a constant supply of new workout dvds. You also get a chance to experience clips or even full-length segments from new videos from popular trainers such as Jillian Michaels, Jackie Warner and more.
Plus, Exercise TV gives you offers on discounts for DVDs so if you really like a workout, you can buy the DVD for less.
Even if you don't have Exercise TV on demand, you can find a huge collection of full-length workouts and short clips as well as other materials like workout plans on exercisetv.tv on your computer. Just choose a video, click on full screen display and get moving in your living room.
Fit Tip: For days when you are really pressed for time, the 10-minute workouts are a great time saver. If you have a little bit more time, do one in the morning and one in the evening and get in full workout. On days when you have all the time in the world, you can put together a bunch of different videos and get a tough workout in. For example, start off with some cardio (Jillian Michael's Boost Metabolism is a great one! or have some fun with Capoeira or Bollywood. Move on to some scultping (Harley Pasternick's 5 Factor Fitness works multiple areas and targets different areas in each segment, Biggest Loser Power Sculpt is another good one). Finally, finish with some yoga and stretching (Yoga Sculpt and Less is More Yoga are both good options).
Plus, Exercise TV gives you offers on discounts for DVDs so if you really like a workout, you can buy the DVD for less.
Even if you don't have Exercise TV on demand, you can find a huge collection of full-length workouts and short clips as well as other materials like workout plans on exercisetv.tv on your computer. Just choose a video, click on full screen display and get moving in your living room.
Fit Tip: For days when you are really pressed for time, the 10-minute workouts are a great time saver. If you have a little bit more time, do one in the morning and one in the evening and get in full workout. On days when you have all the time in the world, you can put together a bunch of different videos and get a tough workout in. For example, start off with some cardio (Jillian Michael's Boost Metabolism is a great one! or have some fun with Capoeira or Bollywood. Move on to some scultping (Harley Pasternick's 5 Factor Fitness works multiple areas and targets different areas in each segment, Biggest Loser Power Sculpt is another good one). Finally, finish with some yoga and stretching (Yoga Sculpt and Less is More Yoga are both good options).
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