Starting Out As a Jogger or a Runner? Here’s what Every Newbie Should Know

Starting Out As a Jogger or a Runner? Here’s what Every Newbie Should Know

There is a lot to learn when it comes to running. A part of it comes from trial and error. But before you begin, here are a few things you should remember to avoid significant blunders.

Consult a Doctor First

Although running is considered to be a safe and benign form of workout, contact your physician before embarking on the journey. It is particularly crucial if you are 40 years or above, have obesity or other health issues, or have been leading a sedentary life up until now.


Don’t get to jogging or running right at the start. Increase your pace gradually. Brisk walking for the first few minutes or a few star jumps will loosen up your muscles and joints and help to avoid injuries.

Choose the Right Running Attire

Cotton clothes get sweaty and can cause chaffing. It is better to wear something made of synthetic fabric like polyester and spandex. For female runners, a well-fitted comfortable sports bra is a must.

The Right Shoes Matter

For a jogger or a runner, shoes are the most vital accessory. A proper pair will help you run with ease and prevent injuries. Since, for beginners, the feet are likely to swell up on running long distances, you may consider buying a size larger than your regular footwear.

Entire Treadmill Run at a Steep Inclination? Don’t

Beginners are always hyped about conquering new challenges. If running on the treadmill at a steep slope throughout the session is one of your milestones, then stop. Staying at an inclination of more than 7% can injure you. Nonetheless, if you are thinking about installing a treadmill in your home, you might consider getting the complete gym equipment for sale from Ntaifitness®.

Keep yourself Hydrated

Jogging dehydrates your body. When you are running for more than half an hour, you should slow down and drink water. And, don’t worry about side stitches.

Eat Healthy Food

Burning your calories doesn’t give you the ticket to eating all that you want to. Adopt the habit of having a balanced diet at proper hours since the timing of your meal matters too.

Rest Well

You need to rest your muscles and let them heal. Add those one or two days of recovery in your weekly running routine.

Muscle Sores and Injuries

Do not think that you are injury-resistant. From sore muscles to Runner’s knee, you will possibly experience it all. The important precaution here is to never disregard the warning signs. You may end up aggravating a simple injury if you do so.

Always try to stay motivated. Try to be consistent and don’t give up just because you feel exhausted or bored. That said, it is never too late to start running.

The New Approach Toward Treating Internet Addiction

The New Approach Toward Treating Internet Addiction

Can you imagine your life without the internet? Not able to Google anything that you don’t know? Cannot stalk people on Instagram? Many of us would have an anxiety attack if we could not access the Internet for a day. This just shows how much we have started to depend on the Internet in our day-to-day lives. It seems a little far-fetched now when we say that the Internet was meant to save time.

If you can’t get away from your phone for just one second, you might be addicted to the Internet. You need to find a way to get rid of this addiction or else it would only get worse over time. Though not an official diagnosis, Internet addiction has shown similar characteristics with other traditions. A person with Internet addiction showcases signs of poorly controlled urges and, leading to stress and impairment. Some health experts have seen Internet addiction as a function to escape from real life. This prevents them from achieving relational connections.

For each person, the signs and symptoms of Internet addiction vary. There is no exact number of text messages sent or hours spent going through your Instagram feed that would indicate that you are addicted to the Internet. However, there are some warning signs that you must look out for:

  • Losing track of time while surfing the internet
  • Getting angry when the WiFi is not working
  • Procrastinating important factor just to spend more time on the Internet
  • Getting defensive when someone mentions about the internet addiction
  • Using the internet gives you a sense of euphoria
  • Preferring using internet over friends and family
  • Using the Internet to let out emotions like stress and depression.

The most common treatment for addiction is counseling or talk therapy. While this approach can be helpful with other addictions, internet addiction can take more efforts because, in this world, there is no way you can completely cut yourself from the internet.

Exercise is another approach used for treating addictions. It is a self-help tool that has been slowly recognized as a treatment for addiction. It helps by keeping you distracted from the withdrawal phase. Whenever you quit an addictive substance, you go through an unpleasant experience of withdrawal. The symptoms of this can vary ranging from anxiety, anger, despair, lethargy, irritability, depression, digestive issues, and nervous system symptoms.

Exercise can help in reducing the significant withdrawal symptoms anxiety, stress, and depression. It helps balance out the reduced dopamine content in the body caused due to the limited use of the Internet. All you need to do is put all your focus on exercising. You can either visit a gym or even buy some equipment for working out at home. Several websites have all types of gym equipment for sale.

Exercise as a supplementary treatment for Internet addiction is still an unexplored territory. But it has proven to have beneficial effects on mood and withdrawal symptoms. Overall, the important thing to remember is that using exercising to treat addiction is for creating balance and boundaries on internet usage and not for completely banning it. Today’s society has made a life without the internet impossible. So, you need to change your routine and lifestyle that isn’t overly dependent on the Internet. No matter how much time you are spending on the internet today, just remember it is possible to lead a happy, healthy, addiction-free life.

Exercises and Gym Equipment to Get Beautiful and Strong Inner Thighs

Exercises and Gym Equipment to Get Beautiful and Strong Inner Thighs

Inner thighs are one of the most noticeable areas where fat accumulates the most. Especially women are concerned about the excess fat in inner thighs. There are so many exercises which are available to cut the extra fat and tone the inner thighs. Most of these exercises can be performed at home without any specific equipment. However, if you can go to the gym and perform some intense exercises using some appropriate equipment, then it will accelerate your fat loss process.

Home Exercises


Inner thigh scissors are very effective in toning inner as well as outer thighs. You have to lie on your back and lift your legs. Using the force on inner thighs, open your legs. This will stretch your thighs and help you in losing fat in that area.

Foot Sweep

In this exercise, you first have to stand tall and then bring your right foot above the ground. After that, sweep the right foot over your left foot. Then repeat it with the other foot. This crossover helps in stretching your inner thighs, and hence it gets toned.

Inner Thigh Leg Lift

Lie down on one of your sides and then cross your top leg over the bottom leg. Now strengthen your bottom leg and lift it above the ground level by applying full strength with your inner thighs. This helps a lot in increasing the leg strength along with toning inner thighs.

Gym Equipment

Cable Machine

The cable machine is highly recommended inner thigh gym machine. You have to strap the cable on your ankles while you are closest to the cable machine. Then move this leg in front of your body. Repeat it in sets and your thigh will lose fat very effectively.


The treadmill can also be used for toning inner thighs. You have to stand sideways on a treadmill moving with the speed of around 2-2.5 mph. Then start moving towards the console with one foot and bring the other foot close to it. To do it more efficiently, you should use the Norditrack treadmill.

Adduction Machine

It is probably the best tool for inner thigh issues. You have to sit on the chair associated with the machine and then move your legs to the levers. After that, the machine brings the legs closer, and you should take all the resistance on your inner thighs.

Inner thighs exercises can be done at home or the gym as per your convenience. Using gym equipment will definitely show the improvement in lesser time. But the most important thing is while performing any exercise, the full force should be on your thighs and not on the knee or any other part.

Why You Should Own An Elliptical Machine

Why You Should Own An Elliptical Machine

When you step into the gym, one of the machines you are likely to ignore is the X-trainer, a lot of people do that too. Perhaps, the way it looks makes people feel it could be a difficult thing having a workout on this machine. But honestly, one of the common fitness equipment used in most gym center is the elliptical trainer, which is also known as Cross-trainers.

This post will bring to your knowledge, some of the benefits of an elliptical trainer and how it can transform the body of a dedicated athlete.

An X-trainer will help you build lower and upper body parts. This machine has handle-levers that moves in sync with the leg movements when you place your hands on them.

  • Your cardiovascular system benefits greatly from a workout on an elliptical machine. This machine is called the "powerhouse" because of the way it helps your lungs and heart get stronger as you master the tool.
  • One of the safest workout equipment you can use in the gym is the elliptical machine. The machine comes with a pedal that allows you to place your heels to avoid strains or pressures while doing the workout. This is the reason why this machine is useful for older people and who is in rehab for a quick recovery and for those who are having a varicose vein condition.
  • This machine is also one to rely on when it comes to building muscle endurance and body strength. It helps you improve your weak hamstrings, glutes, calves, and quadriceps.
  • This wonderful gym equipment also helps the trainer lose weight. Research has shown that this machine is capable of helping you lose more than 400 calories in just about 25-30 minutes. Because the device is easy to work with, and you don't feel pressured while working on it helps you shed a large number of body calories.
  • You can have one of this piece of machinery in the corner of your balcony, and you don't have to be a pro to use this piece of equipment.
  • This is one of the gym equipment that helps the trainer reduce the risk of type 2 diabetes. It helps reduce the sugar levels in your body by allowing you to use it up in the workout process.

By now, I believe your knowledge about this piece of machinery has increased, and you can walk into any store with a signpost that has the "elliptical cross trainer for sale" on it and get one for yourself.

Best Glute Exercises For Women

Best Glute Exercises For Women

Before breaking down what exercises are best for getting firm and well-shaped glutes, here is a brief summary first on what exactly glutes are so that you can know exactly what you are working on. Glutes are composed of three muscles, the gluteus maximus, gluteus medius, and gluteus minimus.

The Maximus is the main player and is what creates the shape of your bum. To work it out in order to achieve your desired shape and size, there are exercises that you can do which basically revolve around raising your thighs to the side, rotating your legs one at a time, and thrusting your hips forward. A lot of the exercises for glutes involve squats too, as you will see below.

There is a wide variety of them, including glute workouts for mass, some glute exercises at home that you could get to, tips on how to build glutes fast, and suggestions for glute machine for sale. This article also mainly focuses on glute exercises for women in specific, and how to get them in tip-top shape.

Glute Exercises for Women

i. Plie squats.

This is a pretty basic workout. Now what you do is stand with your legs apart, with a distance of about two feet between them. Then put your hands on your hips, and raise yourself slowly onto your toes, bending your knees and sitting back. Keep going lower till your thighs are aligned parallel to the floor.

Then slowly, get back up to your original position. Try to do this with your arms placed at you front too to achieve maximum balance. That will be one rep. Do 15 to achieve your desired results.

ii. Squat and lunge

Get into a standing position, and place your hands on your hips. Go down into a squatting position, and make sure your knees do not go past your toes. Go back to your starting position, and take a big step forward on your left foot, making sure you land on your heel, then lower yourself to the ground.

Make sure your legs bend to around 90 degrees. This will be one rep, so try and do about 15 for better result.

iii. Side-To-Side Squat Jump

Stand with your feet apart on a shoulder-width length, and put your arms on the side. With your hips pushed back, bend yourself at the knees, and go lower till your upper thighs are on a parallel line with the floor.

Raise up your arms to be parallel to the floor too, pause, then jump as high as you can! Land on your feet, then start on another rep.

Glute Exercises You Can Get Into At Home

1. Burrell.

Now, this three-step routine is a bit of a complicated one but is very worth it in the end. Start by standing up, then jump and put your hands above your head, come back down and do a full squat. Wheew! You can already feel your body taking shape yeah? Haha. Now sit down and extend your body so that you are in a completely flat position on the ground, arms stretched out over your head.

Do this twice, then get back up into the squatting position. Go through the jumping position again, back to the squat, then lying down.

2. Thrusts.

Get into a standing position, then do a squat slowly and bend your arms till you can touch your elbows. As you return to your original standing position, stretch your arms up over your head. If you feel up to the task, you can add weights to this exercise, then lift them using your legs.

3. Semi planks.

Get down to the floor and lie flat, but with your face, up and your legs bent and knees supported. Now, raise the trunk of your body, meaning your bum goes up off the ground. Form a straight line between your knee and shoulders, then relax your body till your buttocks touch the floor again.

• Semi plank with one leg.
For this one, lie down on your back with one foot resting on the floor. The other leg should remain elevated and fully extended. Now lift your body until your leg and trunk aligned.

4. Balancing kick back.

From a standing position, bend one leg forward as you bring the other one back. Do the same process on your other leg too. This one is pretty simple, right?

5. Climber.

Lie face down with your legs rested and arms stretched out to the back. Bring your feet up to your hands, with your legs stretched out as far as possible. Jump up to recover your original starting position.

• Reverse climber.
Do the same starting process as in the climber exercise, which is lying face down with your arms stretched back. Now, bring your left knee to the height of your left hand, then return back to your original position and repeat the same thing with your right hand and leg. Not too hard now is it?

Glute Workouts To Build Mass.

• Back Squats.

These will help you add some muscle to your quadriceps and glutes too. They, however, cannot be done alone, so it would be advisable to incorporate some other workouts too for proper bulk.

• Romanian Deadlifts.

This is an exercise for your glutes and hamstrings too. It can be used as the basis of your workout as you work your way up to more complex workouts. It affects muscle activation and development too.

• Front Squats.

Front squats are a lot like back squats and are good for your glute development and perfect for leg day too, which are key during muscle movement.

• Bulgarian split squats.

The Bulgarian split squat puts your glutes into a high activity mode and are good for hip control and stability too. The wider you make your split squats, the better for your hips and glutes.

• Lunges.

Lunges are used to increase unilateral glute development, strength, plus hip and knee stability too.

• Cable pull through.

Cable pull throughs are much like the hip thrusts, and allow you to contract your glutes to their maximum ability.

• Banded clam shells.

Banded clamshells do not need loads, only mini bands. They help shape the smaller glute muscles responsible for stability. You can increase their intensity in order to achieve complete stability and hip abduction.

• Straight Leg Monster Walks.

These exercises focus on the gluteus medius, which is a part that can often go forgotten. Monster walks are done with locked knees so that your glute development can be challenged by getting no assistance from the quadriceps.

Getting Those Glutes In Shape, and Fast!

You probably have a big event coming up, which you need to look your absolute best for, like a vacation, wedding or a video shoot. There are a few glute exercises that you can invest in for fast results, and by fast, it means you could have that perfect booty in under 6 weeks.

• Cross Toe Touches.

This exercise will not only help with your glutes but with your waistline too. Spread both your arms and legs out, arms parallel to the ground. Then twist your upper body to go downwards and use your right hand to touch your left toe. Return back to your original position and do the same for your other side.

• Low Hip Raises.

Get into a squatting position with your feet apart, go lower, then raise your right leg sideways as high as it can go. Repeat the same procedure for the left side too.

The Best Glute Extension Machines In The Market.

  1. Recumbent exercise bike.
  2. Sunny folding climbing stepper.
  3. StairMaster 7000 PT Stepmill.
  4. Sole Fitness E35 Elliptical Machine.
  5. ProForm ZT6 Treadmill.
  6. Ntaifitness Glute Bridge Machine

There, of course, are other brands out there in the market that you can use to work on and perfect your form, so you can check them out online, and pick what best fits your work out routine and price range too. Ensure that you purchase something that is safe too, which is why you should consult with a trainer first in order to get proper information.

For all of these glute workouts, there are tutorials online, and you can check out blogs, websites or even head on down to YouTube and teach yourself. You can also invest in a workout app that is highly recommended by experts which will help you know how many workouts to do, and how often. You can also track your weight, BMI, your food and diet plan and a lot of other things with the help of a good app.

You can see that the secret to getting those firm glutes is persistence and self-discipline, making sure that you do not give up on working out and maintaining a proper diet. Something important to note, however, is that you should not exert yourself too much to the point of hurting yourself. Consult with a certified trainer, even if you plan on exercising at home, on what the right workouts for you are.

All the best getting that firm bum!

4 Best Budget Manual Treadmill for 2019

4 Best Budget Manual Treadmill for 2019

A treadmill is an exercise device used for running, walking, and climbing while remaining at the same time. People who want to start an exercise routine begin by walking on the treadmill then proceed to run and climbing as their endurance increases. There are different types of treadmills Including hybrid treadmills, manual treadmills, and motorized/electrical treadmills. Manual treadmills usually are operated using one's energy. Motorized treadmills usually have rotating belts operated using electric motors.

Hybrid motors are made by combining designs of both the motorized treadmill and an elliptical machine. The most common are the electrical motors. However, some companies produce manual treadmills, which are usually very affordable. Ideally, one can do a treadmill cheap from as low as $100. You might have resolved to acquire a manual treadmill in 2019. This article will give an in-depth discussion of the best treadmills that will guide you in making the right choice.

Manual treadmill

Manual treadmills do not require electricity use. It is walking or running on them that make them move. This means that the treadmill belt does not move until one starts running or walking on the treadmill. This is very beneficial since it prevents users from falling off as in the case of electrical treadmills. Manual treadmills usually have fewer features compared to other treadmills, and most of them have fold-up designs. Additionally, they are considered to be the least expensive. They may range from as low as 100 dollars to 300 dollars.

The Curved Manual Treadmill usually is activated when the user starts running and deactivates when they stop running. This meal doesn't have a motor and is thus not expensive. It also simple to use compared to electrical treadmills. However, they are hard to use on the occasion where the user gets tired and is not able to control the pace. It is normally arc-shaped. The arc enables speed to increase as the user moves up the treadmill and to decrease as they walk down the treadmill.

Advantages of using manual treadmills

Manual treadmills are considered to be the safer option; this is because they do not need electricity to operate. This means that you cannot trip on electrical wires while working out. Additionally, these treadmills are the lightest, and this makes it easy to move them when need be. This means that you can even decide to place it in your living room and exercise as you watch your TV. Manual treadmills are usually compact and hence occupy little space compared to the electrical treadmills.

Disadvantages of using manual treadmills

They have shorter treadmill belts compared to the electrical treadmills. This makes them more suitable for walking and not running.

Factors to consider when choosing a manual treadmill

The price, while looking for a manual treadmill, it is crucial to look at their prices. Choose one that fits your budget. If you want one that is very affordable, you must pick one with the fewer features and still meets your needs.

The frame size and material, if you are big-bodied, ensure to pick a treadmill with a large frame. Also, ensure that the material that makes up the frame is firm enough.

The sizes, if you have a small space, buy a small treadmill. You can make this effective by first measuring the area you intend to put your treadmill.

Features, treadmills typically have different features. Choose the treadmill that has the features that you desire.

ProGear 190 Manual Treadmill with Twin Flywheels

1. ProGear 190 treadmill

The ProGear treadmill is not only cost effective but also helps to burn calories effectively. It has two flywheels that help to enhance the turning of the treadmill belt. It is ordinarily compact hence effective in small spaces


It has twin iron flywheels. The twin wheels enhance the turning of the belt. The fact that they are iron, ensure that your treadmill is not running so loud. The treadmill has big belt rollers; this helps to reduce friction and consequently gives a quiet walking time. The treadmill accommodates a weight of 230lbs and has an inclination ranging between 6 to 10 degrees.

Additionally, it has an LCD that shows the distance walked, the time elapsed, calories burned, and the speed used. It is easily foldable hence making it easy to store. Ideally, it can be folded up to a size of 40Lby 23 W by 50h.

Advantages of using a ProGear treadmill

It has a 43-inch belt which is very useful for jogging. The fact that it has an LCD enables users to track their workout. It also has a robust frame. It also has a steel frame coated with powder, hence giving it an elegant look. Its handles have foam grip; this facilitates balance and safety while in use. Additionally, a ProGear has safety handrails and transport wheels, which increases its efficiency. It is also very light, with an approximate weight of 49 pounds, thus makes it easy to use.

Disadvantages of using a ProGear treadmill

It does not allow for resistance adjustment. It may also be very steep for some users. Additionally, it is not strong enough to enable prolonged workouts. It also has a narrow running space, and this makes it hard for people with longer strides to use.

Check ProGear 190 treadmill Price

Exerpeutic 100XL high capacity magnetic resistance manual treadmill

2. Exerpeutic 100XL high capacity magnetic resistance manual treadmill

This treadmill makes use of magnetic resistance to make movement consistency and also keep the speed stable. It is efficient for walkers and has many features. It usually gives a motor of 1.5 horsepower.

Advantages of using an Exerpeutic 100XL treadmill

It can support up to 320 pounds. Its large frame typically facilitates this. Additionally, its large frame makes it possible for people of all sizes to use it. It has very long handles which allow ease of accessibility and also enhances safety. It has heart-rate monitors that enable users to measure their heart rates.

Disadvantages of using an Exerpeutic 100XL treadmill

It is not effective for runners. It also difficult to assemble since pieces don't line up at all times.

Check Exerpeutic 100XL High Capacity Magnetic Resistance Manual Treadmill Price

Confidence Power Plus 600W Motorized Electric Folding Treadmill Running Machine

3. Confidence power plus treadmill

This is a cheap treadmill that can you can use at the comfort of your home. It allows users with a weight of up to 250lbs to use it. It is easily affordable since its price is below 300 dollars. Additionally, it can be easily folded due to its compact design.


A compact design, LED display, foldable treadmill, have a standing desk, accommodates a weight of 250lbs, it has a motor that supports up to 10minutes miles.

Advantages of a confidence power plus treadmill

It is very affordable and has a price of approximately 200 dollars. It allows big people to use it effectively. This is because it can support a weight of up to 250lbs. Additionally, these treadmills typically have a compact designed which makes them easily foldable. They are also useful in small spaces since they occupy less space. Confidence power plus treadmills have an LCD which allows efficient tracking of workouts conducted. The LCD the calories burnt, the speed used, and the time. They are useful for walkers and also simple to use.

Additionally, they give the walkers a quiet walking workout. The quiet walking time is generally enabled by the treadmill belt that running with the magnetic resistance on the treadmill. These treadmills are useful for individual use. Furthermore, it has multiple adjustable inclination levels.

Disadvantages of a confidence power plus treadmill

It has very few workout functions; ideally, it is only useful to walkers. It does not allow users to measure their heart rates since it does not have heart- rate monitors. The belts used on these treadmills are easily crooked, and the frames used to make the treadmills are made from cheap material.

Check Confidence Power Plus 600W Motorized Electric Folding Treadmill Running Machine price

4. Curved Manual Treadmill Superfit-5070

This is a treadmill with a curved surface and does not require the use of electricity. The feet move and in turn, propel the treadmill belt. The balls under it usually facilitate the movement of the feet. This treadmill works by incorporating friction, gravity, and all forces used while running. The curve shape of this treadmill causes the weight of the body and the foot to move it downwards during the down stroke. These treadmills are used for aerobic fitness, speed training, aerobic power, and capacity.

Advantages of a Curved Manual Treadmill Superfit-5070

This treadmill enables one to burn more calories; it is seen to burn 40% more calories compared to a flat treadmill. This is because it engages more muscles while also maintaining the right posture. It is simple to use since its users usually power it. Additionally, it is safer and environmentally friendly since no electricity is used to power it.

Disadvantages of a Curved Manual Treadmill Superfit-5070

$1,328.00, It's only a Gym choose at the best price.


With the in-depth discussion given in this article, you can now actualize your 2019 resolution by purchasing a manual treadmill that suits your needs.