How to Choose a Health Club – 12 Things to Know

Health clubs, gyms, and fitness centers come many shapes and sizes. Ranging from simple workout spaces with fitness machines, to high tech, fully functional beauty and spa. To make sure you get your moneys worth, and you get your needs met as much as possible, take these steps into account.

Type of Health Club

Normally there are 2 types of work out facilities, but house different names.

A Gym is usually just an exercise facility with work out machines and trainers. Typically these are used by body builders. They would have showers, lockers and usually a pool and jacuzzi. These gyms can come in many sizes ranging from very large and fully functional to simple with weight machines, trainers, showers and lockers.
Health Club or Fitness Center. These also come in different sizes but are more likely to be fully functional all the way around. Fully high tech exercise equipment, exercise classrooms, exercise classes of different types (Aerobics, Yoga, Jazzercise, different dance styles in aerobic format, exercise ball, belly dancing, Taebo, kick boxing), large swimming pool, jacuzzi, sauna, steam room, spa treatments, fat burning and slimming treatments, hair salon, beauty treatments, a healthy snack bar, specialized trainers, lockers, showers, and large areas for dressing rooms.

Not all health clubs will have all of these facilities, which is pretty much where price comes into the picture. The fancier and more optional the club the more expensive the membership.

Location

In order to save time, money and get the most out of your selection, consider a health club near either your home or your office, depending on your personal choice of workout time and time saving needs. Take into account the following;

Your busiest days of the week
Traffic
Daily and weekly time constraints
Extra curricular activities
Kids activities
Your child’s school location (if working out before or after your drop your child to school), and cost of gas if you’re driving.

Fitness Trainers

If you are looking into having a fitness trainer then I suggest you briefly interview the trainers when you visit the facilities you are thinking of joining. Look for the following qualifications:

How long they have been in the field?
Where did they previously work?
What is their area of expertise?
Mention to them your specific needs and pay close attention to how they answer you and if they give you any suggestions on how to begin your quest for fitness.
Look for an up beat, positive, fun personality.Trainers that house these personal traits are often more convincing, more motivating, and can keep your workout as fun and positive as possible. They will also motivate you when / if you feel like giving up, and can get you over the hurdle when you first start.
When you interview the trainer with a small chat, give them a little test without them knowing it. For example: if you are someone who’s main focus is on losing belly fat, then do some research online first. Learn the most effective exercises today and learn the ones that experts say don’t really give the most beneficial fat burn. When you talk to the trainers tell them you are wanting to lose belly fat and what exercises would they recommend. See if they give you the old exercises or the most recent ones. Trainers, like doctors have to keep up with the ever changing information in the field of exercise and fat burning.
When you visit the facilities watch the trainers with clients that are over weight or struggling. See if the trainer is just simply counting out the number of exercises, or are they paying attention and correcting the persons posture, and are they giving the person motivational chat. You are looking for trainers that give more than just counting down the number of reps. They should correct posture and give motivational chit chat here and there.
A good trainer wants and needs to see his pupils persevere and succeed. This is the type of trainer you want. Not just someone going through the motions til the end of the day.

Equipment

When you visit the facilities look at the equipment and assess on the following;

Is the equipment up to date, clean and in working condition?
Are they solid on the ground or do they wobble?
How many of each type of machine is available? How many tread mills are there? How many bicep machines are there? How many stair masters are there? This is important because you don’t want to have to wait too long in a line to use the machine you need.
Before you begin visiting the different facilities, get an idea of what body parts you will be wanting to work on so that you can scope out how many machines are available for that particular body part, at each facility you visit.
Check the spacing between each of the machines. Make sure they are properly spaced for safety reasons, leaving enough room for people to safely move around them without disturbing your work out. You should not have to stop in between sets to let people pass by.
Take note of any broken down machines. How many are broken? If a few are broken this tells you that the repair service might be slow, as usually 2-3 machines don’t break down at the same time, so there could be a delay in the fixing of the equipment for whatever reasons. Don’t be afraid to ask the management how long it takes them to repair any broken equipment.

Members

Visit the facility in question at the time of day you are likely to hold your workout. Look for the following;

Is it very crowded? A crowded workout place can mean, no matter if they have several machines of the same type, you will be waiting in line for quite sometime to gain access to the machine you need. It can also mean a louder atmosphere and possible waiting time for showers, lockers, etc
The type of members in the workout area can either be of assistance to you or annoying. Members who use the gym for social hour can be annoying, as they take up time on the machines they aren’t really using and spend the workout time chit chatting to their friend. Or, chatting constantly on the phone and talking loudly.
Are they following the clubs dress code? Dress codes are put into place for several reasons, health and cleanliness being one of them. You don’t want to work out with people who do not respect the dress code, are constantly talking or conducting business on their phones, or fighting over the volume of the music in the workout area.
Look to work out with members that are serious about their work out and can be of motivation to you.

Health Club Staff

The staff of a health club is also an important area to look for when you are making a health club choice.

The staff should be friendly and helpful. Not bored, chatting on their phones or having a social hour with members.
Staff should know how to operate each and every piece of exercise equipment and should be keeping the facility clean and tidy, especially if it is a busy place.
The staff should be knowledgeable in the clubs facilities.
They should be clean and tidy in their uniforms and should not be working out while on duty.
Higher level staff members should be trained in emergency procedures, such as mouth to mouth resuscitation, Heimlich Maneuver, handling a muscle pull or related injuries.

Health Club Interior

Once again, visit the facility during the time you are likely to go for your workout. Assess the following;

Is the club clean and tidy, regardless of how busy they are?
Are the bathrooms and changing areas free from used towels, paper towels, etc
Are the facilities in proper working condition? Toilets that flush, jacuzzi, sauna, and steam room working. Take note of how occupied these areas are. Would you have to wait to get into the sauna, steam room, jacuzzi, shower or bathroom?
Are there enough showers to accommodate the load of members they have? Or does the club appear to be over occupied?
The floors should be free of water for safety reasons. A little water is OK but water all over the floor should be mopped up quickly.
Are there proper emergency exits?
Is the health club facilities and layout user friendly and free from clutter and staff and members personal belongings?

Health Club Exterior

A person wouldn’t think this area is so important but time is usually something we all struggle with and if you have kids, or an extremely demanding job, then workouts tend to take the backseat to everything else.

The time it takes you to get into the club and get out of the club should be importance to you if you are a person struggling with time on a daily basis.

For example: I had a membership at a health club that I loved for many reasons but when the membership finished I did not renew it because of the time and inconvenience to get into the actual health club itself. I had to walk across the parking lot due to lack of spaces close to the entrance, through the hotel, up an escalator, down a long hall, through another set of doors, then again down a flight of stairs until I reached the entrance. Leaving the club was the same distance. I didn’t mind the walk but I did mind the wasted time it took me going to and from the facility. I also didn’t particularly care for walking through a 5 Star Deluxe Hotel in work out clothes.

The exterior should also be cared for and kept clean of litter, broken down cars taking up parking spaces and solicitors. The Club should also have ample parking to save you time from having to drive around looking for a parking space.

Consider Your Personal Desires

For most people embarking on an exercise plan isn’t really something they look forward to. If you are someone who loathes exercise but knows it is part of keeping healthy and fit then assess your personal needs and make the health club fit into those needs as much as possible. If you love to pamper yourself and find it is something that may help you make it to your workouts then consider joining a place where you can also look after your skin and beauty needs or whatever areas you like to pamper yourself in.

I personally love the steam room and have found it very useful when using skin polishing and skin care products. So for me, I think of how much relaxation I will get when I finish my workout and relax in the steam room while my skin goodies work their magic. I also increase my workouts every 3 weeks so a jacuzzi for soar muscles is an absolute must. I hate carrying my large and heavy gym bag every day so I looked for a club that would let me have my own locker and key if I take a one year membership. I admit I got lucky with the locker but don’t be afraid to ask for the little things that give you comfort and ease.

The point is, think about your personal loves, and enjoyments and fit those into your routine as much as possible. This will help you make it to your workouts and struggle a little less to get there. And, when you really go for it, and you are sticking to it, give yourself a reward at the end of each month – not for losing the weight, slimming down, or building muscle, but for your efforts and perseverance.

Assess Your Motivation Level and Personal Perseverance Qualities

Think deeply about your level of motivation. Are you a person who can push themselves even when you hate doing something? Can you continuously push yourself? Or, does it take you time to get motivated? Do you quit things and then start up again and then quit until it finally sticks with you?

This is important to your selection process. Joining an expensive health club when chances are you might quit after a few weeks is only going to waste your money and frustrate you even more when you quit. It is better to gain your motivation and get used to exercising using a cheaper facility and pay either monthly or quarterly. This way, if you quit after a few weeks you will not have wasted money. Once you get used to working out and it becomes easier for you, you can always go for the up market health clubs.

If you know that you will never be motivated without all the good stuff then join a fully functional club but pay monthly or quarterly until you are sure you are going to be using your membership to it’s fullest. Then consider a yearly membership which will usually save you a few bucks.

If you think you will feel self conscious at a public health club facility then do your workouts at home until you have accomplished enough of what you need to, then consider membership when you are comfortable with yourself and your accomplishments.

Organizing Tips

There can be many health club facilities in your area and narrowing down the search can be a task on it’s own Here are few things to help speed up the process and keep you organized in your quest.

What is your budget? Decide your budget and go from there.
Use the phone book and write down the health clubs that fit your location preference.
Write down the address, telephone number and website address if they have one.
Use the health clubs website to find out details that might help you narrow your search and save time by not visiting clubs that do not suit your preferences.
Call each place and tell them you are coming in for a tour of the club and would like to meet with someone who will show you around. Give them a time you will come to ensure someone is available to give you a tour and hopefully not make you wait. You may want to use this time to find out their pricing scale if it wasn’t on their website. Maybe they are out of your budget so you don’t need to waste time on seeing their facilities.
When you are ready to start visiting the facilities you have narrowed down, choose a day that you don’t need to rush and can take your time. Get directions if you need them so you don’t waste time getting lost. Make sure to take the telephone number of the clubs with you in case you get lost you can easily call them.
Make a note of how much time it took you from your house to the club and back. Try and visit the clubs at the time you would normally go for your workouts and assess the traffic at that time to each of the clubs.
Take notes on each club you visit in order to properly assess your findings when you get home.
See if you have any friends or relatives that have membership to any of the clubs and get their rating of the facility. You can also see if that club has a special offer for existing members that bring in business. Sometimes health clubs have special offers where the existing member gets a discount if they renew their membership and the new member will get an immediate discount or coupons for free classes.
Write down the pros and cons of each club.

Get your kids working out with you!

If you have kids, see if the health club you choose has kids workout classes. You can both work out and motivate each other and talk about your successes, difficulties, and strengths. You will also be motivating your kids to keep fit and healthy as they watch you do the same.

Before selecting a health club look closely at your own personal needs and desires first. Closely assess the clubs facilities and ensure they are in good working order and condition. Make sure the staff are professional and fitness trainers are educated in their field and posses motivating qualities. Look closely at the interior and exterior of the club and assess safety and health conditions. Assess the type of members the club has by visiting each club during the time in which you plan to work out in order to gauge their members, trainers, equipment usage and cleanliness. Think of a health club as sort of a home away from home, so make sure your health club home is one that best suits who you are, what you need, and your personal attributes on a regular basis.

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Diet And Exercising For Weight Loss

Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations. But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:

First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level.Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

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The Best Treatment For Acne Vulgaris Tca Skin Peels Used By Plastic Surgeons Everywhere

Acne vulgaris (acne) is a condition, popular with teens and young adults, that is characterized by red, inflamed bumps and patches. These bumps and patches are formed by overactive sebacious glands (usually due to hormonal imbalances), high skin pH, oil, and basteria that thrive in these conditions. This acne can be worsened by summer heat, improper cleaning, itching and picking at the bumps (they are not pimples and will only get worse when picked at), pH imbalance, bad nutrition, etc…

By changing our habits we can improve this condition. Using mild soaps and cleansers will prove less irritating. Eating a well balanced diet will average out the condition and slowly improve it. And we all know not to pick at acne postules and bumps, but to stop it and possibly cure it we have to get to the source deep in the skin.

Surface treatments like benzoyl peroxide creams and solutions are at best minimally effective and can further irritate the condition. We need to get several layers down to the source, the bacteria, inflamation, and the sebacious glands where acne forms.

Plastic surgeons know that glycolic and salicylic peels are better than hydrogen peroxide treatments, but they will not reach the source. This is where plastic surceons and doctors use TCA peels (trichloroacetic acid) which is a deeper peel to reach the source, change the skin pH (which kills off the bacteria – they cannot survive in high acidity conditions), and increase skin regeneration by sloughing off several layers. TCA peels have been clinically prove to treat and cure acne better than any other treatment (including lasers and Accutane) without any of the horrible side effects).

TCA peels used to be something only the wealthy could afford, but not anymore. You can still go to your doctor and pay $500+ or you can do it yourself. TCA peels are the easiest, safest, and most effective of all the skin peels and are now easily available. For more details about TCA peels contact the author below or look it up on the internet. Get a TCA peel and start enjoying cleaner, more youthful skin and stop wasting your money on products that don’t work.

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Skin Cancer Prevention 5 Ways To Protect Yourself From Uv Rays

Skin cancer prevention measures can actively reduce your chances of developing skin cancer if you implement them in your daily routine. The most common form of cancer in the United States, tens of thousands of Americans contract skin cancer every year.

Skin cancer comes in three forms: basal cell carcinoma, squamous cell carcinoma, and malignant melanoma. Of the three, melanoma is the most dangerous and life threatening. Skin cancer claims the lives of approximately ten thousand Americans on an annual basis.

What causes skin cancer?

Overexposure to ultraviolet sunlight (UV rays) is believed to be the dominant external factor in a person’s development of skin cancer, although genetic factors can play a role. To protect yourself from UV rays, you should take the following 5 steps for proper skin cancer prevention:

1. Avoid Direct Sun Exposure: Avoid exposing your skin to direct sunlight during midday (generally from 10am to 4pm). This is the time when UV rays are most intense. Plan your schedule to avoid outdoor activities during these hours. Also, be aware that sand and snow reflect sunlight, so if you’re at the beach or a ski resort, direct sunlight can bombard you from every direction with UV rays.

2. Cover Yourself: When out in the sun, keep your skin covered. Wear long-sleeves and long pants if possible. Wearing a hat with a 3 to 4 inch brim all around is preferable. This will guard your neck and cheeks from dangerous prolonged exposure. Also note that dry, dark-colored garments offer the best protection.

3. Use Sunscreen Properly: You should always use sunscreen when enduring prolonged exposure in the sun. Find a sunscreen with a Sun Protection Factor of at least 15 and read the directions for proper application. The higher the SPF, the higher the protection you will receive against dangerous sunburns. However, sunscreen does not offer “bulletproof” protection, and UV rays can penetrate water, so just because you feel “cool” in the water doesn’t mean you’re protected from sunburn.

4. Use Sunglasses That Block UV Rays: Making certain your sunglasses can block UV rays helps to guard your eyes from serious sun damage. The best constructed sunglasses should have a UV ray absorption rate of 99% to 100%. Never assume that darker lenses equal increased protection. UV rays are blocked by a chemical applied to the lenses. This chemical has nothing to do with the color of transparency of sunglass lenses.

5. Stay Away From Tanning Beds: It is a myth to believe that tanning beds and sunlamps are free of harmful UV rays. These cosmetic instruments might make your skin more attractive in the short-term, but they can significantly increase your risk of developing skin cancer in the long-term. Health professionals advise their patients to avoid them.

By implementing these 5 steps in your daily routine, you can significantly decrease your risk of developing skin cancer, while maintaining a healthy lifestyle that allows for proper exposure to the sun. Another important step in prevention of skin cancer is routine examination by a doctor. If skin cancer is detected early, then your odds of survival are markedly increased.

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Diabetes Cause And Prevention

An individual may get diabetes when the pancreas can no longer secrete the needed hormones that produce insulin. The insulin maintains the glucose in the blood to be normal. Low insulin means that the level of glucose, which is sugar in the blood, may get high and may lead to diabetes.

The autoimmune reaction is a type 1 diabetes where the cells in the pancreas organ that produces the needed insulin are destroyed. This results to the total loss of insulin in the hormones. This happens because the body has its own hormones that protects and destroys its own pancreas cells.

Although there is no scientific proof why this occurrence in the pancreas happens, some studies have some theories that may possibly be related in this kind of reaction. Some say that this happens when there is exposure of a newly born to a cow’s milk, the infection from viruses and bacteria, and the exposure from food-borne chemical toxins. There is not enough evidence yet to prove some theories that may trigger the cause of diabetes.

The type 2 diabetes is said to progress when there is lack of insulin that is needed to maintain the blood sugar in the body. Another reason is believed to be that the needed insulin not be effective effective to control the blood sugar because of abnormalities in composition. The last reason is said to be that the receptors in cells no longer respond and fail to stimulate the organ that produces the needed insulin.

An individual is likely developing the type 2 diabetes when a person is overweight or obese. The increase of age of an individual is also considered a factor in acquiring this type of diabetes. Some few cases that may lead in this type of diabetes may include when a woman is having her pregnancy, or when a person have some intakes of medicines and drugs. In addition, any sickness or infectious decease that can alter the pancreas production of insulin.

There are some basic treatments for diabetes. These ways can serve an individual its important role in treating diabetes. Here are some ways on how a person can treat diabetes problems.

1. An individual must work thoroughly in obtaining his ideal body weight. Every individual must have a regular exercise and physical endurance tests. People who suffer from diabetes are recommended to be physically fit if possible. Exercises for the lungs and heart may help the person lessen the sugar that causes diabetes.

2. An individual must follow a diabetic diet program. Not being on the proper diet can be a great factor in acquiring type 2 diabetes. It is recommended that a person must lose weight if he is an overweight person. It is advisable that a person must be conscious of the food that he takes. Eat foods that do not have sugar content.

3. The option of the individual to have medication and seek the help of a doctor. Every diabetes patients that have type1 and type 2 diabetes can take insulin daily to sustain the insulin production of the pancreas. There is also the new insulin pump that continuously provides the much-needed insulin. There are also new medications that treat diabetes like the synthetic human insulin, Sulfonylurea drugs, Biguanides, Thiazolidinediones, Meglitinides, Alpha-glucosidase, and other drug combinations.

Diabetes can be prevented with the proper awareness and information regarding this illness. What is important is that a person must have a healthy diet and regular exercise to have a healthy body. Responsibility and discipline is needed to help oneself in overcoming this disease.

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