7 Balance Ball Exercises and Where to Find Fitness Accessories in El Paso
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7 Balance Ball Exercises and Where to Find Fitness Accessories in El Paso

7 Balance Ball Exercises and Where to Find Fitness Accessories in El Paso

Incorporating balance balls into your workout gives you a low-impact way to exercise all your muscle groups. Balance balls are great for improving balance, stability, and strength.

At The Fitness Superstore, we carry the most extensive inventory of fitness accessories in El Paso, including balance balls. After you get your balance ball, here are 7 beginner exercises to try as you learn how to use your new piece of equipment.

Equipment

The beauty of these exercises is that all you need is a balance ball. Some people refer to these balls as yoga balls or exercise balls.

If you’re feeling unstable when doing these exercises, use a chair or wall to stabilize yourself. As your muscles become stronger, you’ll be able to do these exercises without these stabilizers.

Exercise Tips

• Use the first exercise as the warmup to your routine.
• Do at least 1 set of each exercise and gradually work your way up to 3 sets each.
• Incorporate a sticky mat and good shoes with traction.
• Bypass any exercises that cause pain or discomfort.

7 Balance Ball Exercises

Ball Circles

1. Begin by sitting on the ball.
2. Place your hands behind your head, on the ball, or on a chair or wall.
3. Slowly roll your hips to the right to begin making a circle.
4. Slightly arch your back when your hips reach the back and curve your back as your hips reach the front.
5. Contract your abs as you roll your hips forward.
6. Start with small circles and gradually make bigger circles as you warm up.

Make 20 circles to the right, then make 20 circles to the left to complete the set.

Ball Marches

1. Sit on the ball with your back straight and abs pulled in.
2. Put your hands behind your head or keep them on the ball.
3. Lift your right foot a few inches off the ground, keeping your knee bent.
4. Put your right foot back on the ground and lift your left foot.
5. Keep alternating your feet.
6. As you become comfortable, begin bending your knees more.
7. Keep lifting your knees higher while picking up the pace of alternating your feet.

Do this for 1 to 2 minutes to complete a set.

Seated Ball Balance

1. Sit on the ball with your back straight and abs pulled in.
2. Place your hands behind your head, on the ball, or on a chair or wall.
3. Lift your right foot off the floor and stretch it out.
4. Hold it in the air for at least 5 seconds.
5. Lower your right foot and do the same with your left foot.
6. Focus on contracting your abs.

Repeat 5 to 10 times to complete a set.

Ball Walks

1. Sit on the ball.
2. Place your hands behind your head, on the ball, or on a chair or wall.
3. Contract your abs and slowly walk your feet forward.
4. As you’re walking, slowly roll your back down the ball.
5. Keep walking until your head and shoulders are on the ball. Your hips should be lifted into a bridge.
6. Walk backward until you’re in a seated position again.

Repeat 10 to 15 times to complete a set.

Ball Squats

1. While standing, place the ball between your back and a wall. The ball should be located between your mid to lower back.
2. Walk your feet out so that you are slightly leaning against the ball. Your feet should be about hip-width apart.
3. Bend your knees, rolling down the ball into a squat position.
4. Roll down as far as you comfortably can.
5. Make sure your knees don’t go too far over your toes.
6. Put your weight onto your heels and roll back up.
7. Don’t lock your knees once you’re standing again.

Repeat 15 times to complete a set.

Back Extension

1. Lie face down on the ball with the ball under your hips and lower stomach.
2. Rest on your knees or on your toes with your legs straight.
3. Place your hands under your chin with your elbows bent.
4. Roll forward while contracting your lower back muscles to lift your chest off the ball.
5. Bring your shoulders up to make a straight body line. Be careful not to overextend.
6. Hold for 1 to 2 seconds.
7. Bring your chest back down to the ball.

Repeat 12 to 16 times to complete a set.

Hip Lifts

1. Lay on your back with your heels sitting on top of the ball.
2. While contracting your abs, slowly lift your hips off the floor while tightening your glutes.
3. Lift your hips until your body is in a straight line.
4. Hold for a few seconds.
5. Lower your hips back onto the floor.

Repeat 15 times to complete a set.

Ready to get a balance ball fitness accessory in El Paso?

The Fitness Superstore in El Paso offers the region’s widest selection of fitness accessories. When wanting to purchase a balance ball, know that we give the best low-price guarantee in the industry.

Check out our store or shop online to find fitness accessories for your home gym.

Albuquerque Experts Dispel Stair Stepper Myths
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Albuquerque Experts Dispel Stair Stepper Myths

Albuquerque Experts Dispel Stair Stepper Myths

A stair stepper (or stair climber) machine offers numerous benefits. It’s easy to use, maximizes your workouts, and strengthens your lower body all in one. Unfortunately, myths surrounding this equipment keep some people from using it.

The experts at The Fitness Superstore in Albuquerque want to dispel these stair stepper myths. We hope our insights make you more confident about this machine’s safety and benefits.

Myth: The stair stepper is the only lower body workout you need.

A stair stepper tones and exercises many muscle groups:

  • Glutes
  • Hamstrings
  • Quads
  • Calves
  • Core

Despite providing a total lower body workout, the stair stepper must be supplemented with resistance training. Resistance training helps you build strength and supports lean muscle.

Try incorporating running, cycling, or swimming into your routine to complete your lower-body workout.

Myth: The stair stepper doesn’t provide a good cardio workout.

Stair steppers provide strength training and cardio workout benefits all in one machine.

At a minimum, they offer a low-impact cardio workout just by using the machine. To increase your cardio workout on a stair stepper, try varying the speed and intensity during your workout. This can help improve your stamina and cardiovascular strength.

Myth: The stair stepper makes your leg muscles look too big.

The stair stepper can actually do the opposite. This machine can be used to tone your muscles and make your legs look leaner.

After using a stair climber, your legs may feel bigger. That’s because your body rushes blood and oxygen to the muscles used. As your muscles recover, that feeling goes away.

If your goal is to build larger leg muscles, add weight resistance to your workout regime.

Myth: The stair stepper is hard on your knees.

If you already have knee pain and damage to your knee joints, then a stair stepper won’t be a good workout machine for you. It may increase the pain or further injure your joints.

For those without preexisting knee issues, a stair stepper won’t create knee problems when used correctly. In fact, a stair climber is easier on your knees because you’re only climbing up. Climbing down stairs puts more strain on your knees than climbing up.

When using any equipment for the first time, it’s essential to take it slow. This helps you focus on the proper form required to perform the exercise correctly.

Using the correct form on the stair stepper enables you to avoid injury:

  • Focus on using your hamstrings and glutes, not just your calves.
  • Press your heels down so they touch the stairs when you’re stepping down.
  • Keep the stairs from raising or lowering completely to keep your knees from locking or overextending.

Myth: The stair stepper doesn’t work the entire body.

When correctly using the stair stepper, it provides a full-body workout.

You may already know that it engages every muscle in your lower body, but it also works your core muscles. Your core engages to help you balance, while your lower abs activate when lifting your legs.

Furthermore, if you’re swinging your arms instead of leaning on the rails, you’re also using your upper body.

Not only does a stair stepper provide strength training, but it also provides cardio. This helps you burn calories throughout your body.

Myth: The stair stepper is boring.

Any exercise regime is susceptible to becoming boring. It signals that something needs to change in your routine to reengage your muscles and reinvigorate your workout.

Many stair steppers come with preset programs. Try using one of those programs, or try using a new one.

If you’re looking to advance your stair-stepping regime, try implementing high-intensity interval training (HIIT). HIIT uses periods of high-intensity movements followed by short periods of low-intensity movements. To incorporate this into a stair-stepping routine, try using a combination of different movements:

  • Slow steps
  • Side steps
  • Double steps
  • Sprints
  • Reverse steps

HIIT brings the excitement back to your stair-stepping routine and provides the benefits of a longer workout in a shorter amount of time.

Also, look at the resistance training exercises you use to supplement your stair stepping. It may be time to switch those up as well. Instead of running, try swimming or cycling.

The Fitness Superstore Has the Perfect Stair Stepper Machine for You!

If you feel motivated to try stair stepping but hate going to the gym, check out The Fitness Superstore. We offer the largest selection of stair steppers in Albuquerque. We also guarantee that we have the lowest prices for stair steppers in the industry.

Stop by our store today to find your new stair stepper!

Dumbbell and Free Weight Exercises Every Albuquerque Gym Newbie Should Know
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Dumbbell and Free Weight Exercises Every Albuquerque Gym Newbie Should Know

Dumbbell and Free Weight Exercises Every Albuquerque Gym Newbie Should Know

As a gym newbie, the free weight section can look intimidating. Watching people pumping iron as if they’ve been doing it their whole lives keeps many newbies from approaching this area.

One option includes overcoming your fears of being judged and hiring a trainer, learning from observation, or just figuring it out on your own.

The next and less unnerving option is to create your own home gym. When looking for dumbbells and free weights in Albuquerque, check out The Fitness Superstore. We carry the most extensive inventory with a low-price guarantee.

Before You Begin, Avoid This Common Mistake

One of the most common mistakes when people begin weightlifting is using heavier weights than they should be.

Start with a weight that allows you to comfortably perform exercises without losing your form. With each passing week, slowly – and manageably – increase the amount of weight you lift.

This will help you avoid injuries as you become acquainted with your new exercise regime.

Dumbbell and Free Weight Exercises

Dumbbell Row

First, choose a light dumbbell from the rack to help you become accustomed to this exercise.

Second, stand next to a bench, and while keeping your back straight, bend over so that your torso is parallel to the ground.

Next, use your free hand to balance yourself on the bench and place the leg closest to the bench on top. The leg on the bench should be bent like you’re kneeling.

Then, tighten your core and bring the weight back, retracting your shoulder blades up and down to avoid injury. This motion should look like you’re starting a lawn mower.

Make sure you aren’t creating a straight up and down motion. The line for this movement should be more angular.

Barbell Bench Press

The barbell bench press is a great chest exercise. If the barbell is too heavy, try this exercise using dumbbells instead.

First, lay down on the bench, belly facing up. Next, hold the bar up by retracting your shoulder blades. This keeps your shoulders in a safe position while ensuring your chest muscles are contracting.

Keep your elbows at a 45-degree angle as you bring the weight down. Stop when your elbows are close to being parallel to the floor.

Lastly, bring the weight back up to complete the rep.

Squats

Before using weights for this exercise, practice squatting without weights to correctly execute the form. Perfecting your form will help you avoid injury once you begin adding weights. You can also use a bench to practice your squat depth.

First, spread your feet apart to about shoulder width. Next, keep your heels on the ground and sit back like you’re going into a chair until your neck and back are in a neutral position.

With your torso tightened, keep bending your knees without lifting your heels from the ground or falling forward.

Finally, stand back up to complete the rep.

Deadlift

It’s essential to begin with light weights to become used to the form required on this lift. The deadlift strengthens the glutes, hips, hamstrings, and lower back.

First, begin with the bar on the ground and slowly roll it towards you until it’s close to your shins.

Next, tighten your core and raise the bar – keeping it parallel to your shins – by tightening your glutes, thrusting your hips forward, and sending your torso back to stand straight up. Don’t lift the weight with your arms – your legs should do all the work. Think of pushing your feet through the ground as you lift.

Seated Shoulder Press

To begin this exercise, sit on a back-supporting bench and bring your shoulder blades together and down. This helps to avoid becoming injured during this exercise.

Next, raise the dumbbells and twist your wrists so that the palms of your hands are facing outward/forward. Your elbows should be bent at a 90-degree angle with your triceps parallel to the floor.

While exhaling, push the dumbbells up without locking your elbows.

Remember to keep contracting your muscles even as your lower the dumbbells. Your final arm position to complete the rep is the elbows at the 90-degree angle with your upper arms parallel to the floor.

Bicep Curl

With the dumbbells at your sides, bring your elbows close to your torso. When you raise the weights, your arms should act as a hinge. Your upper arms should remain stationary while your lower arms and elbows do the work.

Curl the dumbbell about ¾ of the way up without hitting your shoulders. Remember, keep contracting your muscles as you bring the weights back down to complete the rep.

Let Us Help You Find the Best Dumbbells and Free Weights in the Albuquerque Area!

As with anything new, it takes practice, but with practice, you’ll be lifting weights like a pro in no time.

Our specialists at The Fitness Superstore can help you find the best dumbbells and free weights in Albuquerque to begin your weightlifting journey.

We carry the largest selection of quality weights with one of the best low-price guarantees in the industry. Contact us today to find the perfect weight set for your fitness goals.

How to Pick a Treadmill.
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How to Pick a Treadmill

How to Pick a Treadmill.

If you’re looking for a new home treadmill, use this guide to help you find the perfect one. Our guide covers what features to look for when browsing treadmills in Albuquerque and how to save time and money in the process. With your ideal treadmill, losing weight sensibly, enjoying exercises despite bad weather, and making fitness part of your daily routine will become a breeze!

Within this guide, we will give you four easy guidelines that will help you efficiently shop for treadmills. We’ll also discuss some of the key features of treadmills to help you choose the best machine to suit your needs. By the end of this guide, you’ll be equipped to choose the best brand and model of treadmill for your fitness goals.

Considerations When Buying a Treadmill

Floor Space and Treadmill Size

When choosing the right treadmill for your home, you must consider where the machine will go and how much space you’ll have for it. We recommend measuring your intended floor space and comparing it to the dimensions of any treadmills you’re considering.

It’s also important to take into account how much space your treadmill will give you for your intended uses of it. A general recommendation for runners is to purchase a treadmill with a wide belt of 22″ and a length of 55″. A belt width of 20″ and a minimum length of 50″ is sufficient for walkers.

When you have an idea of how much space you have, you can then look at the exact size dimensions of the machines and decide whether a standard or foldable treadmill will be best for your home.

Intended Workouts

Next, you should consider what kind of workouts you’ll be using your machine for. If you plan on frequent intense runs, you’ll need a higher-powered motor to support your workouts. Make sure to look at your treadmill’s continuous horsepower (CHP) to determine the best treadmill for you. CHP tells you how much power a motor can continuously produce, not just what it produces at its peak. Our recommendations for those weighing up to 200 pounds are as follows:

  • Walking – 2.0 CHP or more
  • Jogging – 2.5 CHP or more
  • Running – 3.0 CHP or more

We recommend adding an additional 0.5 CHP for anyone above 200 pounds to help avoid wearing out your treadmill too quickly.

Budget

It’s important to set a price range before you begin shopping so you know what you’re working with. Treadmill prices can range from $1000 to over $7500, so knowing your must-haves and non-negotiables within your budget will be very useful.

Treadmills closer to the $1,000 range typically have short warranties, noisier belts, minimal workout programming, and aren’t ideal for frequent use. Around the $2,000 range, you can often catch some sales that will land you some good workout programs, an LCD screen or 7-inch touchscreen, speakers, an AUX port, and modest power inclines.

Treadmills near the $5,000 range are similar to those in gyms or health clubs and are ideal for homes with multiple treadmill users or frequent runners. These machines also feature higher-quality belts that require less maintenance and have better cushioning that provides comfort to users. Luxury and premium treadmills over $3,000 are great for marathon runners or anyone with a larger budget who wants to enjoy daily exercise at all intensities. These machines feature higher maximum speeds, high sound and shock absorption, large web-enabled touch screens, and even fitness test programming in addition to the included workout programs.

Necessary Features

Many treadmills nowadays come with various special features, but not all of them may be useful for your personal fitness goals. It’s important to decide which features will truly help to improve your exercise experience and keep you motivated.

Here are some popular features to consider when you’re shopping for your own treadmill:

1. Incline – Treadmills with an automated incline feature can simulate outdoor running by varying your run. It’s a great feature that can challenge you or make exercising easier on your joints.

2. Programmed Workouts – Many treadmills now offer pre-programmed workouts for users to be able to follow certain speeds and inclines. However, each treadmill will vary in the workouts offered. These built-in workouts usually add to the overall cost, so be sure you will utilize this feature before finalizing your buying decision.

3. Extra Features – Other additional features to consider are water bottle holders, fans, phone or tablet holders, touch screens, pulse readers, heart rate monitors, emergency stop features, Bluetooth capability, and TVs.

Looking for Treadmills in Albuquerque? Call The Fitness Superstore!

If you’re still unsure of the best treadmill for your needs, get in touch with one of our friendly staff members today! We can help you choose the most fitting machine for your fitness goals. With our huge inventory and the best low-price guarantee in the industry, The Fitness Superstore is guaranteed to have your perfect treadmill.

Are Exercise Bikes Good for Weight Loss?
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Are Exercise Bikes Good for Weight Loss?

Are Exercise Bikes Good for Weight Loss?

Stationary exercise bikes are an excellent resource to help with weight loss. They are easy to use and don’t require a lot of space, making them ideal for small apartments or homes. They are also low impact, meaning they won’t put too much strain on your joints as you work out. Because they are relatively inexpensive, you won’t have to break the bank to get started!

If you are looking at stationary exercise bikes in or around Albuquerque and El Paso, here are a few things to keep in mind:

1. Budget

First, consider your budget. There are a variety of options available, so you’ll want to make sure you find one that fits within your price range. Do some research and visit stores to narrow down a few within your budget.

2. Features

Second, think about the features you want. Some bikes come with additional bells and whistles, such as heart rate monitors or calorie counters, while others are more basic. Consider what you’ll use the bike for and choose accordingly.

3. Style

Thirdly, there are many styles of exercise bikes from which to choose. There are spin (studio), upright, recumbent, and air resistance bikes. Make sure to choose the right style of bike to fit your needs!

4. Warranty and Assembly

Finally, don’t forget to factor in warranty and assembly options. Some companies offer free shipping and assembly, while others charge for these services. A professional installation may make your bike last longer and/or work better. Make sure you know what’s included before making your purchase.

Why Stationary Exercise Bikes Are a Good Form of Exercise

Stationary bikes are a great way to start your weight loss journey. They are:

– easy to use

– don’t require a lot of space

– relatively inexpensive

– low-impact

Additionally, stationary bikes are a great workout for beginners because you can go at your own pace and gradually increase the intensity as you get more comfortable.

How Many Calories Can You Burn on an Exercise Bike?

The number of calories you burn on an exercise bike depends on a few factors, such as your weight, the intensity of your workout, and the amount of time you spend working out. Generally speaking, someone who weighs 160 pounds can expect to burn around 200 calories in 30 minutes of moderate riding. However, this number will increase if you ride at a higher intensity or for a longer period of time. So, if you’re looking to burn a lot of calories, stationary bikes can be a great option.

An exercise bike workout is a great way to lose weight and get in shape. With a little research, you can find the perfect bike for your needs and budget. So, get out there and start pedaling!

Benefits of Owning a Home Exercise Bike

Here are some of the main benefits of having a stationary exercise bike in your home:

You can use it at any time. This is perfect for people with busy schedules who can’t always make it to the gym.

It’s low impact. If you have joint issues, bikes will allow you to get in a workout without putting too much strain on your body.

You can track your progress. Most stationary bikes come with some sort of display that lets you track your speed, distance, time, and calories burned. This is an excellent way to see your progress and stay motivated.

Where to Get Your Stationary Bike in Albuquerque

The Fitness Superstore is proud to offer high-quality stationary exercise bikes in Albuquerque and El Paso. Our selection of stationary exercise bikes is perfect for those who want to get a good workout without having to leave the comfort of their own home. We have a wide variety of stationary exercise bikes to choose from, so you’re sure to find the perfect one for your fitness needs. We also encourage you to get on and try out the equipment. You are able to adjust all of the floor models to be able to make sure that you fit correctly and comfortably on the bike that interests you. Our friendly and knowledgeable team can answer any questions you may have about the equipment.

If you’re looking to get fit and stay healthy, stationary exercise bikes are an excellent option! They provide a low-impact workout that is easy on your joints, and they’re a great way to burn calories and tone muscle. Stationary bikes are also very versatile, so you can use them for a variety of different workouts.

Whether you’re looking to improve your cardiovascular health, tone your legs, or just want a way to stay active, a stationary exercise bike can help you achieve all your fitness goals.

The Fitness Superstore is your one-stop shop for all your fitness needs. We have a huge selection of stationary exercise bikes in Albuquerque and El Paso and offer a low-price guarantee, so come and check us out today!