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When it comes to strength training, many people will immediately think of body builders that are lifting incredibly heavy. However, including resistance exercises and weight training into your routine means that you will not only burn more calories in comparison to cardio but your body will become stronger, improving your ability to perform everyday tasks as well as completing exerting physical tasks. Builds Muscle This may be obvious, but it shouldn’t be overlooked. Weight training is one of the key effective methods to build muscle and increase bone density. Improving the strength of your muscles is important to aiding you in completing everyday tasks, especially as we get older and we start to lose muscle strength naturally. When you are weight training you are essentially breaking down muscle tissue so that your body will heal and re-build the muscle to be stronger, therefore when you come to try that exercise again you will feel stronger. Burn More Calories Although cardio exercises such as running are great for increasing the number of calories you burn during a session however weight training has been proven to help shed calories over a longer period. It will take your body more calories to maintain muscle than it does to build fat, therefore you will increase your resting metabolism. Prevent Injury Stronger muscles will improve your posture and help your body to keep balance. You can also increase bone density and reduce the risk of osteoporosis or even possible fractures. In turn stronger muscles can provide you with better brain functionality and help you to retain cognitive function. Good For Your Overall Health It is widely recognised that exercise in general can be good for your heart, brain and of course your waistline, this can also be applied to weight training. Through weight training you can burn through glucose which is appealing for those with type 2 diabetes who need to manage their blood sugar levels. Fight off inflammation which is a symptom of many diseases. Boosts Confidence As you’ll be burning more calories with the increase in resistance training, you’ll begin to notice a drop in your body weight. You’ll also begin to see more definition in your muscles and all round feel your mood and energy levels lift too. All of this combined you will feel your self-esteem and confidence rise, throwing around some serious iron will leave you feeling empowered! How to get started. So you’ve decided to add weight training to your gym routine, now what? Strength training can take on many forms, depending on how comfortable you feel in the gym. You can start with the strength machines that will be dotted around your local gym, try out a leg press to build your quadriceps and hamstrings as well as your glutes. Alternatively try out a dual adjustable pulley which is one of the most versatile machines in the gym that allows you to tone every muscle in your body from just one machine. You can incorporate free weights into your routine easily with a choice of dumbbells, barbells or kettlebells. Free weights offer you a more flexible workout as they allow your body to move in a more natural motion that can replicate movements in your everyday life. When starting a weight lifting program it’s best to start slowly and ensure you allow your muscles time for recovery. Don’t forget to stretch properly after you finish your routine, this will not only aid your recovery but will also improve your flexibility. At UK Gym Equipment, we offer a wide variety of strength training options, browse our full range today and find something to suit you.

Usually the purpose of exercise is to lose weight or body fat, but exercise can be far more important to your total wellbeing with its role in improving mental health. Exercise not only improves physical appearance but also helps in reducing stress levels, depression and getting better sleep. Benefits of exercise on mental health Exercise is very helpful in improving the mental health of an individual by producing hormones that reduce the stress levels this ultimately makes a healthier mind. Here are few of the benefits of exercise on your mental health: Reduces stress level Stress is the root cause of many diseases because it triggers things such as hypertension, heart disease and diabetes. With cardio exercises the heart rate increases by production of neurohormones that not only reverses the stress induced damage to the brain but also improves thinking and cognition. Helps with anxiety and depression Anxiety and depression are common issues today due to our busy lifestyle and use of technology such as smart phones, laptop and computers. Exercise is helpful in boosting mood and reducing the symptoms associated with anxiety and depression. When a person does exercise it stimulates the production of endorphins these are the hormones responsible for happiness. Feeling stressed or anxious then regular exercise is a great way to try and keep on top of this. Proper sleep There are many different factors that contribute to bad sleeping habits which can cause physical and mental issues. With poor sleep the body produces a hormone which can increase the chance of weight gain, lethargy and restlessness. Exercise helps in improving sleep patterns as with physical activity the body temperature increases which has soothing effects on the mind helping to regulate the sleep cycle. Boost self-confidence and self-esteem Exercise can improve the body structure, physical appearance and strength that not only make you feel happy, but also aids in boosting your self-esteem and self-confidence. Performing regular exercise will not only improve your physical appearance but it will increase your sense of achievement and self worth. These factors can help give you a boost in self confidence throughout your daily life. Boosts memory and brain power Exercise can help to improve brain performance, cardio exercises promotes neurogenesis which is the synthesis of new brain cells. This process can improve brain performance and prevent memory loss issues by strengthening the brain cells. With regular physical activity you may feel more energetic and this can help with productivity and efficiency on a daily basis. Exercises for mental health Physical activity in any form is good for mental health, but the choice of exercise entirely depends upon you. You can go for yoga or meditation if you are not a cardio lover, but if you prefer cardio then you can use cardio machines such as rowing machines, exercise bikes and treadmills. Don’t want to go to the gym or prefer to exercise at home you can pick up some great deals on refurbished gym equipment, failing that just get out and go for a run or a bike ride, the benefits will be felt both physically and mentally.

Creating a gym or workout space is a formula you want to make sure you get right. Putting together a training space that ensures users can workout in a well equipped and well-planned area is vital to get the most out of workouts. It is important to consider your staff, trainers, members and customers when creating a training space and we understand how hard it can be to try and please everyone. To help make the process of creating a gym easier for you, we offer a free gym design service. We will firstly discuss your requirements for the gym and gain an understanding of your vision. Following this, we’ll work through what pieces of gym equipment you require, whether that’s new, used or refurbished items. The more information we have, the better our design experts can advise you on how everything will fit. We’ll use this information to create a 3D plan of your workout space that is individually tailored to you. To help you accurately visualise your new space you’ll receive 3D images and a 3D video tour of your facility. You’ll be able to take a virtual tour of your facility and we can advise you on what machines you could add or remove making it easy to amend your order at the early stages. Once you’ve made your final decision on the equipment to be included in your gym we can then get to work on preparing your machines. We offer a full service that includes delivery, installation and set up of your equipment to make it as straightforward as possible for you to get your gym up and running. To get started with your gym design today, you can get in touch using the contact us form or call 01733 204430.

Treadmill workouts remain an enduringly popular option among gym-goers and home fitness enthusiasts alike. The simplicity of the exercise coupled with the long-lasting benefits of regular cardio workouts can do wonders for the body and the mind, and with dedication and persistence, treadmill workouts can be a great tool to help you work towards your fitness goals. For many who are new to fitness, treadmill workouts for beginners to lose weight are a great way to get into the mindset of regular exercise, providing an effective stepping stone to future workouts. Using the treadmill will burn calories, especially if you make time for regular workouts. Additionally, running on a treadmill is not just an ideal way to ensure you’re getting enough cardio in your fitness routine; it can also be an effective way to burn fat and lose weight, particularly for common problem areas like belly fat. However, as with all exercise, persistence is the key to treadmill workouts to burn fat and lose weight. Visible results will take time, so don’t be disheartened if you don’t notice a difference straight away. Keep motivated, keep training, and before long, you should be well on your way to achieving your target weight. We have compiled a handy guide featuring a range of different treadmill workouts designed to burn fat and help you lose weight. We’ve included a variety of workouts to cater to all abilities, such as treadmill workouts for beginners to lose weight and a HIIT treadmill workout for weight loss. You’ll be well on your way to fitness success in no time at all! Quick HIIT Treadmill Workout If you have limited time available for your workout, this doesn’t mean it’s an excuse to bypass cardio entirely! The beauty of HIIT workouts is that they are highly flexible and can be easily customised to suit the duration of time that you have on any given day. Start with three minutes jogging at a pace that is comfortable for you to warm up and loosen your muscles. Then, spend the next nine minutes alternating between a minute of walking and a minute of running, pushing your body while still providing opportunities to rest in between intervals. In total, this should equate to five minutes of running and four of walking. Finally, complete the quick HIIT treadmill workout for weight loss with a further three minutes of gentle jogging. Treadmill Workout for Beginners If you’re a newbie to the world of treadmill workouts, we’ve got the perfect treadmill fitness routine for beginners. Simple and easy to follow, this is a great introduction to using the treadmill and it should help you to gradually transition towards running and improved levels of endurance. Once you’ve warmed up, start with two minutes of jogging at a gentle pace followed by three minutes of walking to let your body recover. The next jogging interval should last for three minutes, followed by another three minutes of walking. Next is four minutes of jogging, before five minutes of cool-down time. Over time, you will be able to decrease your rest time and increase the jogging time, or perhaps switch out jogging for running when you feel ready to do so. Treadmill Incline Workout Incline treadmill workouts are ideal for burning more calories than simply running on a level surface as extra energy is required. Incorporating inclines into your time on the treadmill will help you to lose fat over time while toning your glutes and thighs. If you’re a more seasoned fitness enthusiast, you can take the workout up a notch by increasing the incline or your speed to really challenge yourself! As always, begin with a gentle warm-up to ensure your body is prepared for the workout to come. Once you’re ready to begin, start with a two-minute rest interval at a brisk walking pace on zero incline. Next, it’s time for the incline interval. Walk for one minute at an incline that you find challenging – this is likely to depend on your overall fitness level. Return to the rest interval and repeat – we recommend spending half an hour on this workout before cooling down. Walk, Jog, Run Treadmill Workout Variety is often the key to success in treadmill workouts. Not only does it keep you engaged and maintain motivation, but it also pushes your body in different ways, with different recovery periods. This workout alternates between walking, jogging and running in order to build endurance and promote weight loss. This workout runs by the rule of three. One minute of walking, then one minute of jogging, and finally, one minute of running. Start at a comfortable, moderate pace and gradually increase your speed for the jogging and running segments after every three repetitions of the set. Increasing Speed HIIT Treadmill Workout HIIT workouts offer a great way to gain the maximum benefit from your treadmill workout and they also provide plentiful opportunities to mix things up by varying speeds, intervals, and even inclines. However, if you are feeling a little uninspired by your basic HIIT treadmill workout, this increasing speed HIIT treadmill workout for weight loss should help to get you motivated again! Once you’re warmed up and ready to begin, kick off the workout at a moderate pace. Maintain it for two minutes then slow to a recovery pace for one minute. Next, go into another two-minute interval just a little faster than your previous pace. Slow to recover for a minute, then continue, increasing the speed by a fraction each time until you can’t maintain the high pace with a recovery interval of just one minute. Which Treadmill is Right for You? While this will be less of a concern if you have a gym membership and intend to use the treadmill there, you will need to decide on the right treadmill for your needs if you are going to install one in your home gym. The best treadmill will vary depending on your individual fitness requirements, but there are certain specifics that you should decide upon before making your final decision. However, one attribute that you should certainly not compromise on is quality. A comfortable, high-quality treadmill that meets your needs and is easy to use is a must. Other factors that you should take into consideration include size, available features and programs – and your budget. UK Gym Equipment has a wide range of treadmills available, including new, second-hand, and refurbished treadmills from some of the leading brands. Browse our full range online today and find the perfect equipment to get started with your preferred treadmill workouts to burn fat and lose weight.

Your home gym is a space where you should feel motivated and energetic - somewhere that your brain automatically associates with exercise. For this reason, it’s important to create a dedicated space for your gym or exercise equipment at home, rather than just clearing a space and hoping for the best! Whether you are just starting to create your own home gym or are planning to upgrade your existing equipment or workout space, it’s important to carefully consider every aspect of the fitness environment. We’ve compiled a guide to our top 10 home gym must-haves to give you a helping hand. However, don’t forget that different equipment is suitable for training different areas of the body, so always keep in mind what your fitness goals are when selecting your home gym equipment.  Barbell A simple yet versatile home gym essential, a good-quality barbell is a must. Typically used by bodybuilders and weightlifters, barbells can be used for a wide variety of exercises, offering versatility and flexibility. This functional piece of equipment provides a great foundation for your home gym and will help you to train effectively over the long-term. Medicine Balls Well-suited to power and strength training, medicine balls offer a great way to effectively build up your strength over time. Available in a host of different weights, sizes and styles, you can go for a full range or select a core medicine ball to assist in your fitness training. Weight Bench Another fundamental piece of equipment to assist you during strength training is a stable, good-quality weight bench. Using a weight bench will improve the quality and effectiveness of your workout, allowing you to focus on specific muscle groups with each exercise. Additionally, adding a weight bench to your home gym will open up a whole new set of exercises for you to include in your fitness routine, helping to keep things fresh and ensure you remain motivated. Dumbbells There are multiple benefits to including dumbbells in your home gym. From a practical point of view, they can easily be stored away and don’t take up much room, making them perfect for smaller spaces. Plus, from an exercise perspective, dumbbells are great for adding variety to your workout and are available in a range of sizes and weights, easily allowing you to pick the option that works best for you. Kettlebells Kettlebells may be simple, straightforward pieces of equipment, but they can bring a wide range of benefits to your home gym. Offering versatility and adaptability, kettlebells can be used to perform a host of different exercises targeting several core muscle groups. Investing in a set of kettlebells will make your home gym workouts much more effective but if you are working with a limited budget, even a single kettlebell is a worthy addition to your fitness space. Suspension Training Equipment Highly versatile and offering a wide range of options for beginners and fitness pros alike, suspension training can be built up to gradually increase in difficulty over time. This ensures that the equipment will continue to challenge individuals of all levels of fitness, providing an effective, low-impact fitness solution that is consistently effective. Treadmill Long-established as a staple of home gyms and workout routines alike, the treadmill is still regarded as one of the best machines to test your cardio abilities and boost fitness. Whether you are looking for an all-in-one cardio solution or simply an addition to the existing range of equipment in your home gym, you simply can’t go wrong with a treadmill. We stock an extensive range of new, used, refurbished, and commercial treadmills from many leading brands, giving you plenty of freedom to choose a treadmill of professional quality that meets your needs and requirements. Punching Bag You don’t have to be a boxer to reap the benefits of a punching bag! Incorporating a punching bag into your home gym or exercise space will give you a well-rounded workout focusing on stamina, strength, and working your core muscles. They're simple, they're versatile and they're incredibly effective from a calorie-burning perspective. you simply can't go wrong with a punching bag. Storage Something that many people overlook when planning their home gym is storage. Finding an effective storage technique or system is essential for keeping your gym clean, tidy, and ready for use at all times. Gym storage solutions can incorporate everything from weight racks to medicine ball stands, and we have a wide range of multipurpose options to get you started. Gym Flooring Last but certainly not least, safety should never be overlooked. Ensure your home gym remains a safe environment with the addition of comfortable, secure gym flooring, designed to reduce the risk of injury. By upgrading the whole workout space that you have available, you will be able to maximise the effectiveness of your home gym, creating a motivating environment and taking your fitness routine to the next level. Whilst our 10 home gym must-haves offer a great starting point, it’s still important to consider your own personal requirements. For instance, if you know that some of your favourite exercises require a specific type of equipment, you should prioritise that above others as it will help keep you motivated in the future. If in doubt, a good place to start is to create a list of all the equipment you would ideally like to incorporate into your gym, which you can then narrow down according to factors like space, budget, and your fitness goals. Have fun putting together your home gym – when you get it right, you’ll have the perfect fitness environment to work out at home. UK Gym Equipment offers a wide range of both new and refurbished fitness equipment, gym accessories, and essentials to help you create your ideal home gym. Browse our full range online today or don’t hesitate to get in touch with us if you have any queries.

Home workouts to lose weight can be a brilliant way to help you achieve your goals, enabling you to get in shape without even having to leave the house. However, if fat loss is your goal, it’s important to bear in mind that this can be a difficult goal to achieve – and, importantly, it will certainly take time to achieve. There is a difference between losing weight and getting fit, and, in many cases, if you are getting fit, you may even gain a little weight as your body’s muscle mass increases. The sweet spot is to try and preserve or even gain muscle while losing as much body fat as you can. Likewise, not all exercises will work for everyone – we are all built differently, and our body types will respond to each workout in dissimilar ways. If you’re new to fitness, it might take a bit of trial and error to discover what works best for you and your body, but we’ve put together some core home workouts to burn fat which should provide you with a good place to start. Similarly, as with all types of exercise and workouts, consistency is key. You need to be committed and dedicated if you want to realistically achieve your fitness goals - and working out only once in a blue moon definitely isn’t going to help you achieve your goals. However, if you’re ready to put in the hard work, sweat, and perseverance you need to make your target a reality, then read on for some of our favourite home workouts for weight loss! Warm-Up – Running Running is a simple and easy way to burn calories and lose weight – and it’s also a great way to incorporate cardio into your home workout for weight loss! A treadmill offers the perfect way to achieve this, and by the time you’ve finished your run, your muscles will be warmed up and ready to move onto strength training. If you really want to push yourself, try increasing the incline on your treadmill and run uphill. Not only will this make the workout more challenging, but it will also help to tone your legs and engage your core. We recommend: Jogging for 20 minutes for beginners, running for 20 minutes for intermediates, or a HIIT treadmill workout to really feel the burn! Lunges Lunges are a great bodyweight exercise for losing weight and stretching out the muscles of the lower body. They are also ideal for beginners and those just starting out in the world of fitness. When combined with other home workouts for weight loss, they make a great addition to your fitness routine. From a standing position, take a big step forward with your preferred leg and lower the position until your knee is bent at 90°. Lower the other knee and if possible, create a 90° angle with both knees. Return to the original position and repeat. Alternatively, step forward with the other leg and repeat to perform a walking lunge. We recommend: 8 repetitions per leg for beginners, or 30 if you really want to push yourself! Press-Ups The classic press-up has long been a staple of countless workout routines – and that’s because it works! Another bodyweight exercise, press-ups are proven to help strengthen the core, stabilise muscles, and promote weight loss. Get yourself into an elevated press-up position. Lower your body until your chest is close to the floor, then push back up using your arms. Top tip –keep your elbows in line rather than letting them spread out to the sides as you perform the press-up. We recommend: 10 repetitions per set. Goblet Squat Often called the beginner’s version of the barbell squat, the goblet squat is the perfect stepping stone to incorporate into a home fat burning workout. This exercise uses the whole body, making it great for those looking for an all-over fitness routine. Stand upright and hold a dumbbell or kettlebell in both hands against your chest, holding the weight like a goblet. Lower your body into a squat while keeping your chest up, then push back up and repeat. We recommend: 10 repetitions per set. Turkish Get-Ups Turkish Get-Ups are great for burning fat, improving core stability, and focusing on strength in the shoulders and hips. For beginners, it’s recommended to practice these as bodyweight exercises first until you can confidently move on to include a kettlebell in your workout. Starting with your right arm holding the kettlebell, roll onto your back and extend the right arm upwards. Bring the right knee up and place your right foot flat on the floor, extended away from the line of your hip. Push onto your right foot and prop yourself on your left elbow. Place your left hand on the floor and use your core to move into a seated position. Slide your left leg under your body and align it with your left hand. Shift into a lunge position and stand. Perform the steps in reverse, and you should be back to where you started. That’s one rep! We recommend: 5 repetitions per arm. Cool Down – Yoga Yoga is brilliant for flexibility, but, by itself isn’t the best option for weight loss. However, including yoga in a wider workout routine will increase your overall healthiness, improve functional strength, and boost balance and stability. It’s also a great way to end a workout, ensuring you maximise the rewards of the exercise and promote healing. We recommend: Ideally at least 10 minutes of concentrated yoga to end a session. What You Will Need to Do This Home Workout If you like the sound of these home fat burning workouts, we’ve also put together a quick guide to all the equipment and essentials you will need! The chances are that you will already have many of these pieces of equipment in your home gym, but if you’re just starting to build your home gym, these are all core pieces to consider. Core essentials for strength training and functional fitness, dumbbells and kettlebells should both be key components of your home gym. They are also easy to store away between uses, making them ideal for smaller spaces and compact home gyms. We would also recommend investing in a sturdy, reliable weight bench to assist with the strength training aspect of your workout. Although not an essential, weight benches can help with a lot of exercises and will also open up greater freedom in your fitness routine. If you’re going to splash out on any piece of gym equipment, a good-quality, durable treadmill is essential. While some people prefer to run outdoors, a treadmill offers a convenient way to smash your cardio targets from the comfort of your own home gym. A treadmill will also enable you to customise your workout to include specific programmes, speed, and incline, in keeping with the home fat burning workout we’ve outlined above. Last but certainly not least, the right floor surface is essential for a safe workout. Exercise mats make a sensible addition to any home gym and they are also ideal for warming up and cooling down. What’s more, they are ideal for practising yoga as we recommended as one of our home workouts to lose weight. With a little bit of trial and error, you should soon be able to develop the perfect workout routine to help you achieve your fitness goals. At home workouts to lose weight offer a great way to help you incorporate fitness into your daily life, giving you the flexibility and adaptability you need to help ensure you can stick to your routine.