When the largest muscle’s (thigh muscle) tendons tear, the injury that occurs is called hamstring injury. There are different grades of this injury, grade 1, 2 and 3. With higher grade, the injury’s severity increases. Grade 1 is when there is a mild muscle pull or strain, grade 2 is when there is a partial muscle tear and 3 when there is a complete muscle. It takes few days to recover from a hamstring injury if it is a grade 1 injury. And the recovery time increases with the level of injury. This is a common injury in athletes, especially runners. When muscles are overloaded, the hamstrings get strained. Muscles are strained because they get pulled beyond their stretching capacity.

Here are some exercises that can be useful for treating hamstring injuries:

Standing stretching exercise:
Put the heel of the injured leg on a height of 15 inches and keep your knee unbent. Now slowly lean forward using only your upper body by bending from your hip joints. While bending, keep your back straight else your back will feel the stretches that your thighs are supposed to feel. Hold each bend for 15-20 seconds and do 3 sets. Be careful while performing each and every exercise as you cannot get hurt while exercising as that will make the situation worse.

Wall stretch exercise:
Lie on the floor close to the doorway. Lie in a way that your body from the hips is outside the room and from above the waist is inside the room. Now gradually raise the injured leg and rest it against the wall on the door frame. Try to keep your leg as straight as possible but also make sure you do not strain the muscles. Take someone’s help if needed. This is one of the most effective exercises for treating hamstring injuries.

Slump stretch exercise:
Sit on a chair. You can slough or bend your neck. Hold the seat with your hands and raise/stretch your affected leg towards you without bending. Hold the raised leg in that position for 30 seconds and repeat twice every day.

Prone knee bend exercise:
Another exercise for treating hamstring injuries can be done by lying on your stomach and bending the knee so that the heel touches your buttocks. Hold the position for 5 seconds and bring your foot back to the floor. Repeat this exercise 15 times.

There are more exercises for treating hamstring injuries including lunges. These exercises are easy to perform but it is advised to take someone’s help since you have a pulled hamstring condition.

Are you someone who does not have time to go to the gym, is low on finances to pay gym fees, feels too awkward to work out among strangers? If you belong to any of these categories, we have some good and useful workout tips that you can do within the comforts of your home. You can also call in one of your buddies to give you company to sweat it out. For these workout exercises, you need your basic workout clothes, shoes and dumbbells. Working out helps keep men’s health in check and keeps one away from many potential disease. Check out some of the exercises listed below to improve your overall health and well-being!

Push-ups: This is the simplest exercise to strengthen your shoulder, triceps and chest muscles. Pushups prepare you for more demanding exercises that put your shoulder joints to test. Do it on rep.

Planking: This exercise strengthens your core muscles without giving you any injuries. For men, the average duration to hold a planking position is 2 minutes or 120 seconds. Planking is a great way to strengthen your abs and sculpt your torso. Add to this side planking as well.

Bicep curl: With dumbbells in each hand, lift the weights to your shoulder level keeping your upper arms still. Move only your lower arms keeping your elbows stationary. Do this on rep. This exercise will develop your bicep muscles and increase their strength.

Squats: They might look simple, but squats are most difficult to do. Whether you want to shed fat or build muscles, squat exercises are quite beneficial. Squats work out and strengthen all the major muscles of your leg including quadriceps, hamstrings, glutes, and the muscles that make up the calves.

Lunges: Similar to squats, lunges help to strengthen your glutes, quadriceps, calves, hamstrings and your core as well. Doing lunges is good for your spine posture, flexibility of hips and overall body balance. Do a combination of forward, reverse and side lunges for complete lower body workout.

Cardio: Doing cardio increases your stamina, makes your heart and lungs stronger, and helps in weight loss. Although squats and lunges are also cardio exercises, you can pick a day specifically to do only cardio. Or if you decide to take the stairs instead of the elevator, you will score high on your cardio routine. At home, you can start by walking or running or jumping jacks in place. Or you can get out of your house and jog around the block.

Bringing home exercise equipment to keep up your health and be in shape can be a great idea. However, when it comes to the maintenance of such exercise equipment at home, most users find it difficult. However, these equipment require very little maintenance on a regular basis. Following are some basic steps that can help you keep your exercise machines at home looking good and working well for a long time.

Read the owner’s manual properly
The owner’s manual that you get with machines includes all the information regarding its maintenance and ways to keep them in a good working condition. If you happen to misplace the manual, you could also download its digital copy from the manufacturer’s website to maintain or repair the exercise equipment on your own.

Oiling and greasing
Oiling and greasing the moving parts of an exercise equipment, at least once a month, is a major part of the maintenance regimen, as it keeps machines well lubricated. Regular lubrication decreases friction in moving parts to minimize or eliminate the damage due to regular use. Make sure you grease and oil the required parts as per the instructions mentioned in the user’s manual, as some cardio equipment require to be checked and filled occasionally for better working.

Keep the equipment clean
It is a no-brainer that you sweat while exercising, which can affect the machine’s performance as well as looks. Therefore, make sure you clean the handlebars and seat of the equipment to keep off the sweat, dirt, and dust. You can use a soft cloth and non-abrasive cleaner to wipe the equipment for an easy cleanse. This simple cleaning task can help you keep the leather, plastic, vinyl, and rubber parts of the machine sparkling and germ-free.

Pay attention to the pedals
The pedals of your exercise bike demand great attention, as they are more susceptible to wear and tear in comparison to the other parts. Check them thoroughly, at least once a week, to ensure that they are not loose, as loose pedals can fall off while working out and can cause injury.

Regular inspection
Regular inspection is an integral step that you should take to keep your exercise equipment in a good working condition and prevent injuries. It is only through a proper inspection that you can trace signs, such as cracks and bends, on the machine. If they go unnoticed, these issues can cause major injuries to you. Do check cables and resistance bands particularly for any signs of wear and tear. Even if you notice mild cracks on them, do not be hesitant to replace them at the earliest.

Positioning
Inappropriate positioning of the exercise equipment affects its functionality. For instance, handlebars and bike seat tend to lose their position over time. If you do not restore their appropriate position on time, the equipment might start making unusual noises. Additionally, improper positioning can cause knee and hip pain as well.

With a wide assortment of exercise equipment available in the market, making a wrong choice is no big deal. People do end up buying exercise equipment for their home gym, which they do not ever use and continue regretting their purchase forever. However, if you buy home gym equipment while keeping a few things in mind, it would be a different scenario altogether. Here are some important aspects to consider when purchasing exercise equipment for your home.

Safety
Safety is a major factor to consider before buying any exercise equipment for home. Watching TV commercials promoting equipment that help lose weight or are beneficial for toning your body, you might feel tempted to buy them all. However, not all exercise equipment may suit your body. Consider your fitness and medical conditions, before you buy a machine. If possible, consult a trainer or a doctor.

Space
Yet another factor that can make or mar your home gym equipment purchase is the availability of space. Before purchasing one, make sure that you properly measure the space where you intend to place the equipment. Many a time, people realize the lack of space only after they get home an expensive machine. Moreover, if you push resistance machines and treadmills into a corner, they tend to lose their functionality. To escape all these hassles, ensure you have ample space for the equipment at home.

Fitness goals
You can end up buying an ideal exercise machine, if you pre-consider your fitness goals. For instance, if you wish to lose weight or increase your lung capacity, you can buy cardio equipment. Likewise, a resistance machine can be an ideal purchase, if you desire to build your muscles.

Quality
Getting high-quality exercise equipment home pays off, as it saves money and prevents painful injuries. Buy equipment that has a sturdy feet and overall design so that it does not wobble while at work. It should be strong enough to carry your body weight and minimize the risk of injury.

Your interest
Do consider your interest, as it plays an integral role in making an ideal exercise equipment purchase. For instance, if you find running a good way to stay fit, you can pick a treadmill. If you hate cycling, there is no point in buying an exercise bike for yourself. Likewise, do not buy exercise machines that you find boring and difficult, or else they will only be left gathering dust in some corner of your home.

Budget
Most of the home gym equipment bear a hefty price tag while you may find some that are easy on the pocket. If you do not wish to break the bank for purchasing home gym equipment, look for decent options. Choose equipment that, despite overlooking state-of-the-art features, manage to serve your purpose. Additionally, you can consider purchasing second hand, good condition exercise equipment to meet your fitness goals within your budget.

If you are planning to join a gym, stepping in there for the first time can be a daunting experience. Finding yourself amidst a number of total gym equipment, out of which you recognize only a few, might make you feel overwhelmed. To escape such a feeling, it is better to familiarize yourself with some of the common gym equipment and their uses.

Cable machines
With cables running through a pulley, cable machines link exchangeable handles to a weight stack. This gym equipment can have one or more pulleys that can be fixed or adjustable. By positioning pulleys in numerous ways and using various handles, you can perform conventional weight training and other sports movements on cable machines.

Standing calf machine
Standing calf machine of a total gym is slightly different from the seated calf machine. It allows users to develop their calf muscles from a different angle. These machines help to strengthen the ankle joint by targeting the calves.

Dumbbells
The dumbbell is a short barbell, which people can easily use to build and tone muscles at home. There are adjustable dumbbells that come with small collars that you can clip on the ends of dumbbells. In most of the gyms, there are dumbbell racks that hold a number of fixed weight dumbbells.

Triceps bar
Triceps bar is an oval shaped bar that usually comes with two parallel hand replacements. You can use this gym equipment to work on your triceps without stressing your wrists. Though the name of the exercise equipment is triceps bar, it can be used on other body parts as well.

Benches
The bench is the most common gym equipment that comes in different variants. Available in three types flat, decline and incline, the gym benches can be adjustable and fixed. Some benches have racks on their sides, while others don’t. The hyper extension bench can be used for working the lower back, hamstring, and glute muscles. Hyper-extension bench in some gyms can also be used for sit ups. The preacher bench has a design that makes it suitable for working the biceps. You are supposed to put your upper arms on its angled pad, which makes weight swinging easy. The abdominal bench is suitable for doing abdominal exercises. To prevent sliding off from the bench, you can hook your feet in rollers attached with the bench.

Plyometric platforms
The sturdy or elevated platforms that you find in most of the gyms are the plyometric or plyo platforms. To suit varying heights, users can adjust the height of the platform. These platforms enable users to do jumping exercises for building power. These elevated bases are also ideal for strength training exercises.

Power rack
The power rack allows users to lift heavy weights without a spotter. You can step into the cube outlined by steel rails. For your safety, you can place safety stops at desired levels.

Modern living has numerous benefits with technology making tasks simpler and quicker. However, with all this comfort comes a host of problems. Lack of physical activity is one. Today, jobs are largely desk-based, forcing people to spend hours sitting in one position. This causes numerous health problems, not the least of which is a bad back. One way to counter this trend is to stay active.

Even if you can’t make it to the gym, you can easily exercise at home. A treadmill is a great investment because it offers numerous benefits. There are different types you can choose from to meet your budget. Let’s take a look.

Types of treadmills
There are two types of treadmills some more basic and others with advanced features. Your budget will largely decide which to purchase.

Motorized: Motorized treadmills boast a list of features to make running more enjoyable. They may have mp3 support so that you can listen to music when running as well as large LED displays that show the time, calories burnt, heart rate etc. These treadmills also feature additional exercise options like dumbbells and sit-up bench. You can also adjust the incline automatically.
Manual: Manual treadmills are a no-frills option, but are no less effective. They’re much cheaper too. Walking activates them, which means if you stop moving the treadmill does too.
Both types of treadmills are available in foldable options. If you don’t have a lot of space, these are a perfect choice. Since they’re compact, people with long strides may find them a little difficult to use.

What to look for?
No matter which treadmill you go for, you need to consider some aspects. Treadmills are an investment and you want to get the most for your money.

Safety
Accidents can occur on a treadmill, which is why it’s important that the one you pick has either a safety key or an emergency button. They’ll shut off the treadmill to prevent you from falling in case you can’t match the speed.

Detailed console
Knowing how fast you’re running, how many calories you’ve burnt etc. can help you keep better track of your goals.

High horsepower
A belt that runs smoothly and without interruption makes for a more enjoyable workout. Choose a treadmill with a high horsepower between 2.5 and 3.

Flexibility
A treadmill that offers a range of inclines and speeds can help you keep up with your exercise. As you become fitter, your workout regime will be more demanding. The treadmill should be able to match this need.

Try to test the treadmill before purchasing it. If you’re getting it online, visit a gym that has one. If you’re buying it from a brick and mortar store, test it out. See how it takes your weight and how it feels. Is the belt broad enough? Does the treadmill feel sturdy? Does it come with additional workout features? All these questions should be answered so that you get the best bang for your buck.

Preventive maintenance helps in saving equipment from running into unexpected faults, whether it’s home gym equipment or something else. Moreover, it helps the equipment to stay in operation for a longer time. This form of maintenance is done when the equipment is still in operation and hasn’t been put on hold. Preventive maintenance is more complex than run-to-failure maintenance but less complex than predictive maintenance. Here is how to carry out preventive maintenance on your home gym equipment in seven easy steps:

Inspect equipment
The first step in preventive maintenance of your home gym equipment is an inspection. You need to prepare a list of all the missing hardware. You will also need to inspect closely for checking whether there is some hardware that has started to loosen. After you’ve prepared a checklist of all the missing or loosened hardware, get them fixed before using the gym equipment.

Look for signs
Once you’ve taken care of all the missing or loosened hardware, it’s time to examine home gym equipment for cracked or damaged welds and excessive wear. Keep a clean cloth to ward off the dust from the equipment and clearly see whether there are any signs of excessive wear or cracking welds. Remove the gym equipment, which requires welding and get them fixed before using.

Check the cable pulley system(s)
Check the home gym equipment with cable pulley system for anomalies. These include, but are not restricted to, damaged structures, failing ends, fraying cables, and kinks. Cable pulley system(s) with damaged parts needs to be put out of service until fixes are made.

Lubrication
Lubrication helps in keeping mechanical parts safe against unnecessary damage. Carefully lubricate all pulley assemblies and the various pivot points of the gym equipment. If you feel uncomfortable about DIY lubrication, you can call in specialized lubrication service for the job.

Examine weight stacks
Most of the home gym equipment makes use of weight stacks. Though these feature a sturdy build, you need to examine these heavy loads for undesired damage or discrepancies. Upon finding a problem with weight stacks, take them out of service and get them fixed before making use of the equipment employing them. Also, make sure that there is no restriction experienced by the weight stacks while in motion. The plates should seat properly without any problems.

Safety first
Make sure all the safety keys and stops are working properly. Use each of them once to ensure there is no problem encountered in their working operation.

Test all gym positions
Different gym equipment requires different positions to be taken for operating the equipment. The last step in preventive maintenance is to make sure all the gym seating positions are comfortable and everything is working in the very order they are expected to be. Any uncomfortable gym equipment needs to be put out of service and inspected by a technician for discovering and resolving the issues.
Preventive maintenance saves you from the hassle of unexpected breakdowns, but more importantly, it prevents severe mishaps and injuries. Schedule a regular preventive maintenance run of your home gym equipment to enjoy it for a longer time without running into any major issues.