Importance of Cool down Exercises

I am Jacob, I am a senior gym instructor in a reputed gym and now I have started a new blog. I am here, to share some useful tips for doing various exercises in the gym. We all talk about warm-up exercises and heavy workouts, which are important for doing exercises. Cool down exercises are also important equally.

It is essential to do cool down exercises because when you do heavy workout the level of adrenaline level goes up in the blood. It is important to do some cool down exercises to minimize the level of the adrenaline. Cool down exercises are important because when we do heavy workouts, our heart rate increases and when we suddenly stop doing exercises, then the blood pooling occurs in our muscles with the accumulation of lactic acid. This is the main reason, when we feel like fainting and dizziness. This can be avoided by only doing some cool down exercises. Here are some useful tips to do cool down exercises.

Reduce Your Speed

When you are doing cardiovascular workout, then it becomes important for you to do cool down exercise. This can be done easily by reducing the speed. For example, if you are running on the treadmill then, reduce the speed slowly. Do this for at least five minutes, so that your heart rate comes to normal. This helps your body to go to the pre-workout stage.

Reduce the Intensity

When you are doing some heavy workouts with the weights then slowly reduce the weight. Lift some light weight when you feel to end your workout. This will help your body to ease out and will make you feel relaxed.

Stretching Exercises

Stretching exercises are ideal way to do cool down exercises, this helps in reducing in soreness in the muscles. Stretching exercises are child pose, bridge pose, butterfly pose, shoulder stretch, chest stretch, calf stretch, glute stretch and hamstring stretch. Stretching exercises are good for avoiding any injuries and soreness. To perform quadriceps stretch, you have to stand on one leg and touch the hand to the wall and try to balance. Now, pull the feet upwards and hold and stretch for 20 seconds. Repeat this and other stretching exercises for 30 minutes.

Other Cool down Exercises

There are many other cool down exercises such as yoga, slow walking, doing cycling slowly. You can also do some other exercises like swimming and dancing. You can also do some household work like water to the plants, fold the clothes, do some work in the kitchen, which are also a good cool down exercises. This will help you to cool down easily after heavy workout.

It is essential to do cool down exercises because it relaxes your muscles and make you feel better. Many researches has been done before, which says that, people who avoid doing cool down exercises get many problems like DOMS, which means Delayed Onset of Muscle Soreness. In this state, the muscle will start hurting you in few hours, if you have not cooled down exercises.

Some Useful Biceps and Triceps Dumbbell Exercises for You

I am Keith and have been a gym instructor from last 10 years. Now, I have started a blog and here I am sharing some useful tips with you. People keep on asking me about various dumbbell exercises. Dumbbell exercises are great way to do workout which strengthens the muscles. These exercises are good, when you want gain some muscle mass or when you just want to tone your muscles or lose some extra weight from your body.

Dumbbells workouts can be done by anybody. These exercises can be performed anywhere. You can do the exercises with dumbbell at your home. There is no need for you to get an expensive membership in your gym. Dumbbells are easily affordable and you can put them anywhere at your room. Workouts done with dumbbells are best, when you the proper routine of doing various workouts. Here, I am sharing some useful dumbbell exercises for you, which you can do anywhere and get maximum benefits of weight training. These exercises are good for your biceps and for your triceps.

Bicep Curls

First of all, sit on the edge of the bench and put feet apart. The feet should be flat on the floor. Now, hold the dumbbells in your right hand and hold it firmly. Now, put your elbow on your right knee. Now curl the dumbbell towards yourself and slowly go backwards. These movements should be controlled. Repeat the same exercise for 10 to 12 times, which is known as a set. Now, perform the same exercise with your left hand for 10 to 12 times.

Hammer Curls

For this exercise, stand up straight and place your feet apart, now, hold the dumbbells firmly with your both the hands. Your palms should be turned inwards and place your elbows close to your body. Now start doing the exercise by curling the dumbbells up and then downwards. At first, do the exercise with your right hand and then with your left hand and repeat it for 10 to 12 times.

Overhead triceps Extensions

For this exercise, stand straight and hold the dumbbell firmly in your one hand. Keep your feet apart. Put your arm above your head. Now support your elbow with other hand by clasping it nicely. And slowly put down the dumbbell behind your neck and slowly go upwards. Repeat the exercise for 10 to 12 times. Now do it with other hand in the same way.

Workouts done with dumbbells help to improve body mass, strength endurance and power. These exercises can be done by women also, when they want to tone up their arm muscles. When you have to control loose weights then those exercises are very helpful. If you are new to perform these exercises then, it is highly recommended to perform these exercises by taking help of a well known instructor. They will guide you in a better way and will tell you to do exercises in the good positions, so that there are no injuries in your body.

Top 5 working home remedies for diabetes

Are you suffering from diabetes then here are some amazing tips by which you can control your sugar level in a healthy way. It is one of the fastest growing lifestyle disorders that can be cured with the help of proper healthy diet and safety measures if you want to control your level of sugar. Generally, diabetes is characterised by the high blood sugar level and later on this condition affect the body’s capacity to control the insulin on producing it in an effect way. There are home remedies for you by which you can control the level of sugar and can generate the insulin in a greater way. Let’s check out these remedies for living a healthy life.

  1. Leaves of Holy Basil or also called as the tulsi

The leaves of tulsi can be great antioxidants and an essential oil producing compounds that are collectively responsible for storage and release of insulin from your body so that your body can function properly & may increase the sensitivity of insulin. You can take two to three leaves of tulsi or basil as a whole or can consume one tablespoon of juice made from tulsi leaves on an empty stomach so that you can properly maintain your blood sugar level.

  1. Green tea

Drinking a cup of green tea in the morning or just before taking the meals can control the release of blood sugars better and maintain the sensitivity to insulin. Because of the presence of strong antioxidant called as the polyphenol, it can marginally improve the sugar levels inside the body without any kind of hesitation and with great comfort. The green tea is rich in polyphenol content, and it is unfermented.

  1. Indian blackberry

The Indian blackberry or also called as the Jamun can prevent the conversion of starch into sugar because of the presence of glycoside. It can lower down the blood sugar levels and can increase the sensitivity to insulin. Many other vascular disorders and heart diseases can be controlled with this amazing fruit. You can either take 5-7 jamuns or Jamun seeds powder in the morning with warm water for controlling diabetes.

  1. Neem

Found almost in every part of the country this bitter leaf has many benefits and can amazingly enhance the sensitivity of insulin receptor in your body. It can improve the blood sugar levels by dilating the blood vessels of your body. It can marginally remove the dependency on many hypoglycemic drugs for controlling diabetes. You can drink the juice of neem in the morning for best recovery.

  1. Psyllium Husk

This is also called as the isabgol, and it is often used as a laxative. When it comes in contact with the water, it starts making a substance of gel type. This substance can slows or control the breakdown process of blood glucose. It can also give protection the human body’s stomach lining from acidity & ulcers. It should be consumed ideally with warm water or milk after every meal, but don’t consume it with curd as this thing can result in constipation.

Gyms in Bend, OR

snap reed market-bend-or

Welcome to our Gym in Bend, OR.

We are taking fitness to a new level at the Reed Market Snap Fitness .  The Grand Opening is December 31, 2016!Join us for the Grand Opening of Reed Market Snap Fitness on December 31, 2016!  Work out this Winter in a spacious brand new 11,000 sf club.  Sign up now and get “Charter Member” discounts!!!!!
Call 541-646-6029 to inquire about pre-opening specials.Our services will include cardio, High Intensity small group training, group exercise classes, HOWL Fitness Weight Loss, yoga, and spin classes.Your goals are our on concern.  We are open 24/7 and you have access anytime you want.  Group exercise classes will be from 5a to 7p and our instructors care about how you like the class.The facility is recently remodeled and cleaned multiple times each day.
So stop by the newest gym in Bend for a quick tour and a long workout.  We will have the facility heated and cooled to optimal workout temperature all year long.

Weight Loss in Gym


Many people are suffering from overweight these days and that condition is not good for their health at all. Many taken medicines from unknown sources to take down some weights but many ended up with unsatisfaction result due to an instant weight loss process which brought a bad effect on their body and internal system.Nothing beats a natural way of losing some weight.One of the best exercises for losing weight is by doing some weight lifting as well as taking new diets for their daily lives.In Redwood Health Club, we got you covered.Click here Petaluma gyms for more details.

What do we have here

4606773526Everyone has their own fitness goal. Some want to have a better-shaped body, some others want to have a healthier and better fitness to conquer their daily lives. Some want to lose some weight simply because of the obesity problem they’ve been having all their lives.Well, we have them all down here.Our fitness facility is full with all kinds of fitness programs and tools to assist anyone to reach their fitness goal. We even have spin classes too.Our fitness programs set in various challenges and levels to ensure everyone got their own routines and sets.

weight-loss-gym-trainingOur experts and professional trainers are more than ready to take on any fitness challenge you may have in mind before you enter the facility, try them!Should you bring your friends and family together, we have you all covered. Our group exercise program is ready for you at your convenience.Check on our site and blog and see our available schedule to match yours. We are open 7 days a week to ensure it is all there for you anytime of the day. Come and join us and enjoy healthier and better physical stamina with us here in the Redwood Club.


Redwood Healthy Club-A Review

Today, everyone seems to understand the importance of having to stay fit at any time of the day will definitely help us to do things we love to do any time. A healthy and fit body is something that is necessary to conquer any challenge we have on our daily lives.Commuting, working and many other activities require our body to stay in a fit condition at any moment in time.

Redwood Club

People in gym on treadmill running

Everyone has their own physical training requirements. So each should have their own fitness program and needs in our health club. To ensure this requirement is well delivered, Redwood Healthy and Fitness center bring over their expertise and professional trainers to every member to ensure their physical fitness requirement delivered.The fitness center has all it takes to take on any fitness challenges. Open every day of the week, it surely gives easy access gyms in petaluma, Cotati, Penngrove, Rohnert Park and any surrounding areas to the top quality fitness facilities in the neighbor.

The trainers are well experienced with years of dedication to ensure every person has their fitness goal achieved. They have various fitness programs in our gyms including personal trainers for those who need ones, swimmings, and group exercise as well.We set different levels of exercise to ensure everyone got their own.images-3 This is very important because not everyone has the same level of experience in the fitness program.Visit our site and blog and learn what we have in store for you. Check and print our the available schedule to pick up your suitable ones to meet your requirement. Book your hours with us and enjoy a better and healthier body with us.Fitness for your needs, that is what we say all the times here in the club. Come and join us today and have a better and healthier body.