HomeGym Blog

  • Top tips to maximise your treadmill workout

    When you have a treadmill, why not aim to make the most of it by using these treadmill tips!

    To Burn More Calories

    •  Do intervals training:  Running flat out is great for consistent training, but to burn more calories, try alternating the treadmill speeds. By running at a moderate pace, and adding bursts of speeds, you will burn more calories as well as making you a better runner.

    •  Find a comfortable level. Gently increase your speed during your training session: You don’t need to start your training sessions at 7mph, so begin with a fast walk (3-4 mph) for five minutes, and gently increase it to until you get to 7-8 mph.

    •   Run for longer: Try to change your training sessions which will keep you fresh and build your fitness, so on days you are not building up speed, run for a consistent amount of time.

    •   To Strengthen Your Muscles

    •   Increase the incline: Hill climbs help to target your thighs, calves, and lower body, so by increasing the incline, you will notice you have more strength in your legs.

    •   Introduce walking lunges: By taking wider steps, at a much slower pace, this will help to tone your lower body and legs.

    •   Try to let go of the handlebars. By not holding on to the handrails, this will help tone up your biceps , whilst also improving your balance and posture.

    To increase your speed -

    Introduce tempo runs: To run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal speed for a sensible level of time.

    Set yourself a comfortable pace on the treadmill and keep running!

    Why not try renting a treadmill?

    Contact HomeGym on 0800 043 2148


  • Top tips for a healthy holiday!

    Looking forward to a well earned holiday in the sun?

    Why not make a plan to make sure your body is prepared, and avoid illness, and putting on weight.

    Tip 1)  Avoid excessive eating

    Before you go away, cut down on snacks before meals, and be careful what you eat when on holiday

    Studies that in 2 weeks on holiday, we put on between 2 - 4 extra pounds

    Tip 2)  Prepare your body for different foods

    Eating bio yogurts can help prepare your body for "exotic foods and helps to line your stomach and flush out any unwanted bacteria whilst on holidays, especially in hotter climates.

    Tip 3)  Avoid eating sweet foods

    This will help ward off insects and bugs, and should reduce the risk of  bites and infections.

    Add  garlic to your diet which is a great antiviral remedy.

    Tip 4)  Start to relax and look forward to your holiday

    Being stressed before your holiday increases certain types of hormones in your body, that suppresses our natural immune system  reducing our ability to fight infections.

    Tip 5)  Think about your skin - moisturize before you go

    If you can prepare your skin for the heat, then it minimizes the risk of getting burnt.

    Tip 6)  Avoid excessive alcohol.

    Give your liver a chance to reduce the amount of toxins in your body before you go.

    Enjoy your holiday!

  • Increasing the amount of coffee may reduce the risk of diabetes

    Increasing the amount of coffee may reduce the risk of diabetes

    Studies suggest increasing the amount of coffee people drink is linked to a reduced risk of developing diabetes.

    Also, people who reduce their coffee intake may see an increase in their risk of getting type 2 diabetes.

    However, it is not all great news for coffee lovers -people should be very careful about making a link between how much coffee they drink to how likely they are to developing the disease. It is said that any increase or decrease in risk could be linked to many factors that have nothing to do with coffee


  • Tips To Designing Your Own Home Gym

    Tips To Designing Your Own Home Gym

    There is nothing better than a home gym; it gives you more motivation as it’s so convenient, it’s private so there’s no feeling of judgement and best of all its cost effective as you can hire all the latest equipment. In order to make a good and effective home gym then you need to make sure you effectively plan and design it, there are a few things to consider in doing this.

    A crucial error when first making your own gym is not leaving enough space for extra equipment, as you exercise more you may want to take on more challenges in terms of equipment so it’s important that you leave enough space to fit more in and move things around. It’s also suggested that your home gym should have a ceiling height of at least 7ft to ensure none of the larger equipment damages the ceiling.


    The idea of exercise is to work hard and sweat, since home gyms tend to be a bit smaller than actual gyms meaning it’s going to be very hot and sweaty so we can’t stress this enough, your gym needs to be very well ventilated! Make sure you have several windows and fans dotted around the gym in order to keep cool.

    Electric Sockets

    You’re electric sockets need to be well placed throughout the gym, as having tons of extension cables isn’t ideal. Also make sure that you have plenty of sockets as you have entertainment, equipment and fans to think about.

    Lights produce Halogen, which helps improve your training significantly. Good lighting is essential as it can also affect your mood and desire to exercise.


    Gym mirrors are essential to getting the best out of your exercise routine as they improve your technique. It’s easier to correct something you are doing wrong by looking in a mirror, not only does it do that it also gives you more motivation to get rid of any unwanted fat.

    Floor Surface

    Your choice of floor is more critical than it may seem, tiles and hardwood flooring is suggest as they are low maintenance and tend not to be damaged as easy as alternatives. Carpet tiles are another quite popular choice as if they get damaged you don’t need to replace the entire floor. It’s also a good idea that around certain equipment such as dumbbells to put rubber mats, dropping a dumbbell after exercising will damage regular floor, rubber mats will absorb some of that impact.


    Get a TV and Sound System in your gym, working out with just the noise of machinery is boring, very boring. Having a TV to watch will make time pass much quicker and motivate you more when you’re working out, the same can be said for a sound system, music motivates you to exercise faster giving you a better work out.


    Oh of course, we almost forgot equipment! What would a gym be without equipment? This is completely up to what you believe you would benefit from, exercise bikes, treadmills, rowing machines, dumbbells, barbells. The best thing is you can hire all the latest equipment so your home gym can stay up to date alongside the leaders in the industry. Remember this is your home gym, you don’t have to exercise on equipment that you don’t want to just because the machine you want to go on is being used.


  • Top low carb snacks

    What are the top 5 low carb snacks?

    When you get a snack attack most people's response is to reach for the old classics - crisps, biscuits and chocolate.

    Although they are tasty, they are often full of calories and offer little nutritional value. If you're trying to lose weight and reduce carbs here are some healthy alternative options.

    Low carb doesn’t always mean low calorie.

    1. Have a roll.

    Imagine a sandwich - but without the bread or wrap!

    Add a lettuce leaf instead of bread, remove the centre stalk and add some turkey, chicken or ham on top.

    Roll it up in the same way as you would a wrap.

    Alternatively, you could use a slice of cold meat as the 'bread'. Spread it with cottage cheese or lower fat cream cheese and roll it up.

    2. Eggs

    Eggs are packed full of protein and nearly carb-free. They help you feel fuller for longer and can be cooked in many ways. Hard boiled eggs make a great snack and it only takes minutes to scramble egg or make a quick omelette when hunger strikes.

    3. Fish

    Fish can be an easy low carb snack option. Buy small cans of tuna, sardines, salmon, and snack when you feel peckish.

    4. Have an avocado

    Half an avocado provides just  9g of carbs, and only 15g of fat which gives avocado its texture.

    5. Seafood

    Prawns and shellfish are naturally low in carb. Try a healthy lunch with a prawn stir-fry. Slice carrot, a onions, cabbage and mushrooms. Stir-fry the prawns and vegetables with olive oil, some crushed garlic and soy sauce for a quick and, tasty snack.

  • Vibration Trainer Exercise Tips

    With Vibration Trainers, you get the same health benefits as hour long workout in a gym in just 10 minutes, using up to 350 calories!!

    The Healthy Habit vibration trainer has been designed to produce the following health benefits:

    It offers therapeutic vibrations from the feet up through your entire body.

    The vibrating platform causes rapid muscle contractions that work your muscles continuously.

    As these contractions not only build muscle and bone density, but they also improve flexibility, burn fat, increase metabolism, improve circulation, improve cellular oxygen and nutrient delivery slowing the ageing process!

    This machine will not train the body’s cardiovascular system but will make you look and feel great, whilst helping you lose weight.

    Ten minutes is all it takes!

    Training little and often gives great benefits with this machine.


  • 7 Tips to improve your health

    Improving your health is no big secret.  Here are 7 things you can do today.

    1. Check your weight

    Nearly three in 10 women and four in 10 men in England are overweight. Obesity reduces life expectancy by nine years. Find out if you’re a healthy weight using BMI charts.

    If you need to bring your weight down, try to increase your exercise.

    2. Drink less

    Most people are unaware that regularly drinking too much alcohol than is advised by the NHS can lead to a wide range of long-term health problems, including cancers, strokes, and heart attacks. For example, men who regularly drink more than three to four units a day are three times more likely to have a stroke.

    3. Eat less salt and fat

    Excessive salt and fat in our diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure and make you three times more likely to develop heart disease or have a stroke. Two thirds of Britons have too much saturated fat in their diets, putting them at an increased risk of heart disease and stroke. Cut down on your salt levels.

    4. Exercise regularly

    The benefits of exercise aren't limited to losing weight. Even if you’re slim, you’ll still get health benefits from exercising. A small amount of regular activity can lower the risk of developing major chronic diseases such as coronary heart disease, stroke, and type 2 diabetes, by up to 50%. Regular exercise can cut the risk of premature death by 20-30%.

    5. Eat more fruit and veg

    For a healthy and balance diet, try to eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems.

    6. Keep stress in check

    Psychological problems, including stress, are the underlying reason for one in five visits to a GP. If left unchecked, stress can lead to further health problems such as high blood pressure, anxiety, and depression.

    7. Improve your sleep
    Nearly everyone has problems sleeping at some point in their life. It's thought that a third of people in the UK have bouts of insomnia. Aim for an average of seven to nine hours a night. Good sleep starts with a good bedtime ritual and some simple lifestyle changes.


  • Eating nuts may help you live longer!

    In one of the largest studies of  its kind, people who regularly eat nuts appear to live longer.

    It has been suggested the greatest benefit was in those munching on a daily portion.

    Nut eaters are also more  likely to also have healthy lifestyles, but the nuts themselves were also contributing to their longer lifespan.

    The study followed nearly 120,000 people for over 25 years. The more often people ate nuts, the healthier they are likely to be.

    People eating nuts once a week were 11% less likely to have died during the study than those who never ate nuts.

    Up to four portions was linked to a 13% reduction in deaths and a daily small portion of nuts cut the death rate during the study by 20%.

    Experts have said that the most obvious benefit was a reduction of 29% in deaths from heart disease, but we also a significant reduction - 11% - in the risk of dying from cancer.

    Eating nuts was linked to a healthier lifestyle - including being less likely to smoke or be overweight and more likely to exercise.

    Nuts are good for lowering cholesterol, inflammation and insulin resistance in addition to lowering coronary heart disease.

    Nuts contain unsaturated fats, protein and a range of vitamins and minerals and make a good swap for snacks like chocolate bars, cakes and biscuits.

    Choosing plain, unsalted options rather than honeyed, salted, dry-roasted or chocolate-covered will keep your salt and sugar intake down according to experts.


  • Top Exercise Motivation Tips

    Not only does it improve your cardiovascular health, build strong muscles and make you feel and look good, but what do we really need to motivate us?

    Tip 1) Have the right mindset
    The truth is, you often need to get into the right frame of mind to get and stay motivated, but once you do, regular exercise can become a healthy habit.

    Exercise can be sometimes perceived by many as a chore, but make it fun!

    Other barriers to exercise include long working hours, long commutes, a young family to look after and a lack of self-confidence and the exercise routine you know you should be doing falls further down your priority list.

    Sticking with it gives you huge personal benefits!

    Tip 2)  Find what's personal to you

    The reason could be anything such as a doctors recommendation, a target weight you want to achieve, or you just want to stay fit and healthy.

    It could be a 10 minute walk on a treadmill, or a bike - this may not seem like a lot, but could help you to:

    Control your weight

    Strengthen your bones

    Enhance your muscles

    Reduce your risk of heart disease, type 2 diabetes and some types of cancer

    Reduce your stress levels

    Once you get into the habit, it becomes easier to find more motivational reasons to exercise.

    Tip 3) Develop a strong mindset

    To avoid the motivation struggle, it is vital to visualise and develop a strong confident mind set.

    Why not train at home at a time to suit you?

    Contact www.homegymuk.com - 0800 043 2148

  • Cut high blood pressure with only 30 minutes of daily exercise!

    Just 30 minutes of exercise every day can cut high blood pressure risk by a fifth

    Studies shows the more physical activity you undertake, the more you are protected.

    People who exercise for more than four hours a week lowered their risk of the disease by 9%

    Three hours a week cut high blood pressure risk by 11 per cent

    It’s estimated 16million people in the UK have high blood pressures and a third of people do not know they have it.

    It is a major risk factor for heart disease, stroke, and kidney failure.

    Each day there are about 350 preventable strokes or heart attacks caused in the UK due to high blood pressure.

    A high blood pressure reading is one that exceeds 140/90 millimetres of mercury (mm Hg).

    Contact HomeGymUK 0n 0800 043 2148


  • How to work out for just a minute and shed half a pound!!

    Just one minute of brisk activity every day can make nearly half a pounds difference to the weight of an average woman, scientists have revealed.

    Hopping on an exercise bike for a regular brisk spell on a regular basis can prove as beneficial as a lengthy session in the gym.

    Knowing that even short bouts of brisk activity can add up to a positive effect is an encouraging message for promoting better health.

    "Any spell of exercise will be productive, but it is the short spells with more intensity that will help people most"

    This is encouraging as most people tend to think the opposite is true.

    Why not try hiring an exercise machine from HomeGymUK?


  • Top Life Saving Supefoods

    What are the top life saving superfoods:

    1. Red grapefruit

    Eating just one of these fruits a day will help to lower cholesterol by about 20%.

    2. Broccoli

    Containing vitamin K, Brocoli helps to regulate insulin, so you have less chance of developing diabetes or being obese.

    3. Cranberry juice

    Just three glasses per day will lower your risk of heart disease by 40%.

    4. Avocados

    Containing potassium, which (if combined with a low sodium diet) helps protect against high blood pressure and stroke.

    5. Brown rice

    This helps to lower your risk of diabetes (due to having vitamin B1)

    6. Black turtle beans

    The antioxidants are great for helping to fend off diseases. Eaten by Costa Rica’s Chorotega tribe has helped them have the most centenarians on the planet!

    7. Watercress

    Helps increases levels of cancer-fighting antioxidants such as lutein & beta-carotene - try 85g to get the maximum benefit.

    8. Coffee

    Just four cups a day is suggested to reduce your risk of dying of heart disease by upto 53%.


  • From Couch to 5k!

    If you are unfit, taking up running can be a scary proposition.

    But, studies show that regular running can help reduce the risk of chronic illnesses such as heart disease, diabetes and stroke, make you feel good about yourself, and control your weight.

    If you are looking for motivation to get fit, why not try the Couch to 5K plan which aims to get you up and running 5k in just 9 weeks!

    Its aim is to get you off the couch and gradually get you up to running 5K or more for 30 minutes.


  • Why Rent an Upright Bike?

    Why not Rent an Exercise Bike?

    Upright bikes are one of the most both popular and affordable types of Fitness Equipment and here is why.

    To begin with, upright bikes (exercise bikes) offer a proven and trusted entry route for those seeking high quality aerobic training equipment without breaking the bank.

    The build and engineering required to build a decent, reliable exercise bike is far more modest than for a Treadmill for instance.

    Cycling movement itself is another reason; most people can ride a bike - there's very little co-ordination needed and the weight-bearing nature of the exercise makes it particularly easy on the joints, hips, knees and ankles - ideal for beginners, the elderly or those suffering or recovering from injury.

    The main reason is that cycling is also a fantastic cardiovascular exercise and great fun!

    Why not give it a try and rent one today!


  • Looking to lower your blood pressure? Try Beetroot juice!

    Studies suggest that beetroot juice helps lower blood pressure
    by up to 7% by drinking just a glass a day!

    Beetroot produces naturally high levels of nitrate which helps it give us the health benefits.

    High concentrations of nitrate are also found in celery and cabbage.

    Drinking beetroot juice every day could help to lower blood pressure, say experts.

    They suggest just eight ounces (about one cup) – may help people with high blood pressure reduce their readings by about 7 per cent.


  • Top Tips to burn more calories on a treadmill!

    Want to burn more calories?

    Intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By changing between a few minutes faster at a steady pace and adding in bursts of speed at a faster pace you'll burn more calories, build endurance, and become a faster, healthier runner. Also studies show intervals have been proven to reduce belly fat.

    Here's a 30-minute treadmill interval training session to try.

    Gradually increase your speed throughout your training workout. Don't  start your run at a seven mile per hour (mph) pace as you need to give your body a chance to warm up. Start out with a fast walk (4 mph) and every five to 10 minutes, increase your speed slightly until you're running at a 5 to 8 mph pace.

    Run longer. Try mixing up the type of running sessions, ie on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

    Good luck!

  • "Apple shape" link to risk of kidney disease

    "Apple shape" link to greater chance of kidney disease

    Research suggests that carrying excess weight around the middle can be linked to a greater risk of  kidney disease.

    It has been common knowledge that being "apple shaped" instead of "pear shaped" adds to risks of cardiovascular issues and problems.

    Studies in the Journal of the American Society of Nephrology have found traces of kidney issues even in otherwise healthy apple-shaped people.

    UK experts state people should look after their kidney health.

    Research has shown that having a higher waist-to-hip ratio -(as seen in some apple-shaped people) is connected with lower kidney capability, lower kidney blood flow and higher blood pressure in the kidneys.

    This is even shown in those who were otherwise healthy.

    It is important to take ensure we look after out kidneys and take regular exercise.

  • When is the best time to burn fat?

    When is the best time to burn fat?

    Research suggests doing cardio in the morning on an empty stomach  if you’re looking to shed some weight.

    Since your body has not eaten since dinner, the carbohydrates in your muscles and liver will be depleted so your body has to dig into your fat  stores for energy.

    It is also suggested that  lean people should eat easily digested carbs before morning workouts, such as oatmeal and fruit—or risk losing lean muscle mass.

  • Looking to tone up?

    Vibration Trainer exercise tips

    The vibrating platform of the Vibration Trainer offers the same benefits as an hour-long gym workout in just 10 minutes, burning up to 350 calories.

    This vibration trainer has been designed to produce therapeutic vibrations from the feet up through your entire body. The vibrating platform causes rapid muscle contractions that work your muscles continuously.  These contractions not only build muscle and bone density, but improve flexibility, burn fat, increase metabolism, improve circulation, improve cellular oxygen and nutrient delivery which slows the degenerative/ageing process!

    This machine will not train the body’s cardiovascular system but will make you look and feel great, whilst helping you lose weight.

    Ten minutes is all it takes!

    Training little and often gives great benefits with this machine.

  • Rainbow Trust Charity 24 Hour Cycle Ride

    On 19th February Nick Searing, community fundraiser for the Leatherhead based charity the "Rainbow Trust" is planning to cycle for 24 hours!

    The Rainbow Trust provides emotional and practical support to families who have a child with a life threatening or terminal illness.

    Nick is participating in an individual challenge to raise money, awareness and to promote the events the Trust are organising this year at the Asda supermarket in Burgh Heath.

    Nick's challenge is to cycle on a bike for 24 hours within the store taking a 10 minute break every 2 hours!

    Homegym are providing two bikes for the event and wish Nick and Rainbow Trust every success with the event.



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