In Dhaka, managing time for gym visits amid busy schedules and the notorious traffic is a challenge. Many are turning to home exercise equipment to achieve their fitness and weight loss goals conveniently at home. Here’s a comprehensive guide to some of the best home fitness equipment available in the Bangladeshi market in 2024 – to help you maintain fitness without stepping outside. Fitness Equipment Available in the Bangladeshi Market in 2024 Motorized Treadmill Merrick U3s (LED screen) A treadmill is an excellent choice for home cardio workouts. The Merrick U3s Motorized Treadmill stands out with its robust 2.5HP DC motor, supporting speeds up to 15 km/h. The 1210mm by 460mm running surface offers ample space, while the LED screen enhances your workout experience. Its Bluetooth audio player adds a fun touch. Despite lacking an incline, it supports users up to 140 kg and folds compactly for storage. Usually, the sellers provide a 1-year motor and 2-year service warranty for this gadget. It costs around 45,000 Taka. Overall, it is a reliable and feature-rich treadmill for home fitness enthusiasts. Read more: 7 Types of Strength Training And Their Benefits 15 kg Flywheel Spinning Bike BEASTLYE Stationary bikes are ideal for low-impact cardio. The BEASTLYE JS001 Spinning Bike is an excellent addition to any home gym. Featuring a robust 15 kg flywheel, it delivers a smooth and challenging workout. The adjustable seat and handlebars ensure a comfortable fit for all users, while the sturdy frame provides stability during intense sessions. Perfect for improving cardiovascular health and burning calories, this high-quality exercise bike is ideal for beginners and seasoned pros. Invest in the BEASTLYE JS001 to elevate your fitness routine. This home exercise bike is available in Bangladeshi markets for around 17,000 Taka. Commercial Magnetic Elliptical Cross Trainer K8718HA Elliptical trainers offer a full-body workout, combining the movements of running and stair climbing. The KPOWER K8718HA Commercial Magnetic Elliptical Cross Trainer is a top-tier choice for fitness enthusiasts. Equipped with a 15 kg two-way flywheel and an 8-level tension controller, it offers a versatile workout experience. Read more: How Does Physical Activity and Exercise Affect Testosterone Levels? The monitor tracks time, speed, distance, calories, and pulse, while the tablet and phone stand add convenience. With a maximum load capacity of 180 kg, it ensures stability and durability. This cross trainer is perfect for full-body workouts, improving cardiovascular health, and burning calories. It is priced at around 37,000 Taka. Iron steel plates Adjustable Dumbbell MND Dumbbells are versatile and essential for strength training. The MND Iron Steel Plates Adjustable Dumbbells are perfect for your home gym. Each dumbbell weighs 7.5 kg, totalling 15 kg, and features a wooden handle finish for a comfortable grip. The innovative quick-change mechanism allows you to adjust the weights in seconds, saving time and enhancing your workout efficiency. Complete with a storage case holder, these adjustable dumbbells make switching weights effortless, allowing you to focus on building muscle and achieving your fitness goals. Ideal for strength training and muscle building at home. This home fitness gear is available for around 15,000 Taka in Bangladesh. Read more: How Does Fat Leave the Body When We Lose Weight? Kettle Bell 10 kg Kettlebells are excellent for dynamic strength training exercises. The Life Fit 10 kg Kettle Bell is an excellent addition to any home gym. Its ergonomic, curved grip design ensures comfortable and secure handling, even during high-rep workouts. Made of high-quality metal with a slightly textured handle, it offers enhanced grip and durability. This versatile kettlebell is perfect for a variety of exercises, including swings, lifts, and squats, helping improve strength, endurance, and cardiovascular fitness. Its sturdy construction and practical design make it a valuable tool for any fitness enthusiast. In the Bangladeshi market, this gadget costs around 4,000 Taka. DAILY YOUTH FD5026 Foldable Magnetic Rower Rowing Machine A rowing machine provides a comprehensive workout that engages multiple muscle groups. The Daily Youth FD 5026 Foldable Magnetic Rower, priced at 58,000 BDT, is a comprehensive fitness machine for home workouts. It effectively targets the cardio-pulmonary system, thigh muscles, and overall body harmony. Read more: 10 Hazards at the Gym and How to Avoid Them

The American Council of Exercise outlines seven diverse forms of strength training, each catering to distinct functional applications. While each type enhances physical fitness, athletic abilities, or overall well-being, their stark differences explain why a track runner and a bodybuilder, both labeled "strong" and "fit," frequently exhibit contrasting appearances and training routines. What is Strength Training? Strength training, also called weight or resistance training, involves doing exercises to get stronger and last longer. It's not just about lifting weights; you can use your body weight or try different exercises like isometrics and plyometrics. The goal is to make your muscles stronger over time.  Strength training is mainly a type of exercise that doesn't require a lot of air, but some forms like circuit training also get your heart pumping. It helps make your muscles, tendons, and bones stronger, boosts metabolism, and reduces the chance of getting hurt. Athletes and older people can benefit from it to improve their joints, hearts, and lower their injury risk. Many sports and activities include strength training in their practice to make people better at what they do. Read more: How Does Physical Activity and Exercise Affect Testosterone Levels? Benefits and Risks of Different Types of Strength Training  Agile Strength Training Agile Strength Training is a fitness approach that blends traditional strength exercises with practical movements for daily activities. It emphasizes adaptability and flexibility, incorporating dynamic workouts like weightlifting, bodyweight exercises, and flexibility drills. The primary goal is to enhance overall strength, flexibility, and agility, adapting to individual needs and progress. Benefits of Agile Strength Training This approach improves overall strength, flexibility, and the ability to move with precision in different directions. It's valuable for daily tasks, promoting quick and controlled responses to your surroundings, ultimately aiding injury prevention. Read more: Why You Should Try Walking Backwards

Testosterone, a crucial hormone for both men and women, plays a vital role in various bodily functions. One factor that significantly influences testosterone levels is exercise and mental well-being. So, it is natural to wonder how these two interact. Let's explore the intricate relationship between exercise and testosterone to understand how physical activity impacts hormonal balance.  What is Testosterone? Testosterone, a pivotal hormone, is present in both men and women, although commonly associated with male characteristics. Produced in the testicles in men, ovaries in women, and to a lesser extent, the adrenal glands, it plays a crucial role in diverse bodily functions.  This hormone is instrumental in the development of male reproductive tissues, including the testes and prostate. Often referred to as the "male sex hormone," testosterone acts as a conductor orchestrating various bodily functions, impacting muscle growth, bone density, mood, libido, and more.  Read more: 10 Hazards at the Gym and How to Avoid Them In women, testosterone is essential for maintaining reproductive health and influencing aspects of mood and energy.  The decrease of testosterone hormone with age is natural, but factors like stress and lifestyle can accelerate this process. Understanding how to optimise testosterone, perhaps through targeted physical exercises, can help promote overall health and well-being.  How Exercise Affects Testosterone Relationship between Exercise and Testosterone The correlation between exercise and testosterone levels in men has been well-established by different research initiatives. Long-term engagement in physical activity has shown a consistent increase in testosterone levels.  Interestingly, certain physical exercises can induce a temporary spike of testosterone hormone within fifteen minutes to an hour after completion of the workout. Such short term impacts are especially noticeable in younger men. This immediate boost is more pronounced when workouts are performed in the morning, aligning with the natural peak of testosterone levels during that time. Read more: Zumba: Dance Your Way into Fitness However, sustaining elevated testosterone levels over the long term requires regular exercise. While there is currently no conclusive evidence of increased testosterone levels in women due to exercise, the presence of testosterone during workouts aids in training and muscle recovery.  Research reveals nuanced findings show that men experience significant testosterone increases post-weightlifting, whereas women show minimal changes. Resistance training in women has a temporary testosterone boost impacting fat distribution. For older men, regular physical activity not only raises testosterone levels but also enhances growth hormone levels and positively affects brain function. In those previously inactive, exercise led to a notable increase in dihydrotestosterone (DHT).  Read more: 10 Great Health, Fitness Career Ideas You May Consider Interestingly, even in men with obesity, regular exercise proved more effective in boosting testosterone levels than weight loss diets alone. Maintaining healthy or heightened testosterone levels is crucial, not just for muscle building but for overall well-being and exercise progress. Exercises that Increase Testosterone Not all exercises can create the same impacts when it comes to elevating testosterone levels. Understanding the most effective workouts can contribute significantly  to achieving the desired hormonal balance. Here is a closer look at some of the best exercises known to increase testosterone.

Heading to the gym is undoubtedly an excellent way to stay in shape. However, as a beginner, it's crucial to remain vigilant about potential hazards lurking in the fitness centre. From equipment misuse to improper form, maintaining awareness is important. Let’s take a look into precautions against the probable risks and accidental hazards that may occur in fitness centres and gyms.  Common Risks and Safety Tips for the Gym Equipment Malfunction At the heart of the gym, the equipment is the lifeblood of your workouts. However, beneath the gleaming exterior, the potential for malfunctions lurks ominously. From treadmills suddenly accelerating to weight machines with faulty mechanisms, equipment failures can lead to accidents and injuries. How to Avoid Vigilance is your first line of defence. Always inspect the equipment before use, looking for any signs of wear or damage. Report any issues immediately to gym staff. Furthermore, follow proper usage guidelines and familiarise yourself with the emergency stop buttons on cardio machines. Read more: Zumba: Dance Your Way into Fitness Improper Form and Technique As you strive for fitness prowess, the tendency to lift heavier or pushing beyond your limits beckons. But heed this cautionary tale: improper form and technique poses an insidious threat. Incorrect postures and movements increase the risk of musculoskeletal injuries and strain. How to Avoid Educate yourself by seeking guidance from certified fitness trainers. Embrace the value of a proper warm-up, allowing your body to prepare for the task at hand. Engaging in strength training requires a focus on the quality of movement rather than how much weight is being lifted. Controlled motions at slow pace with mindful breathing can pave the path to safer gains. Strains and Sprains In the pursuit of your fitness goals, strains and sprains lie in wait, eager to derail your journey. These common injuries can arise from overexertion, abrupt movements, or inadequate recovery, leaving you in discomfort. Read more: 10 Energy Healing Methods: Which One is Right for You? How to Avoid Listen to your body's cues. Respect its limits and incorporate sufficient rest periods between intense workouts. Engaging in dynamic stretches before exercise and static stretches afterward help improve flexibility and reduce the risk of injury. If you experience any discomfort, promptly address it with rest, ice, compression, and elevation (RICE) techniques.

A 24-year-old man died of electrocution while running on a treadmill at a gym in north Delhi, India. The deceased, Saksham Pruthi, was a BTech major and worked in a firm in Gurugram. He used to work out at the Gymplex Fitness Zone in Sector 15, and was a resident of Rohini Sector 19, reports NDTV. Also read: Man dies from electrocution in Dhaka’s Chawkbazar The young man fell while jogging on the treadmill early on Tuesday and the cause of the death was mentioned as electrocution in the autopsy report, it said. Also read; Man dies from electrocution in city The gym manager has been arrested by police. A case has been filed under the provisions dealing with culpable homicide that does not amount to murder and careless behaviour with regard to machinery. Police are investigating further into the matter. Also read: Worker dies from electrocution in Dhaka’s Kamrangirchar

In our society we often see health conscious men going to gyms. But the scenario is  different for women. Many of the health issues that the girls, mothers and aged women experience can be improved through consistent exercise. The question may arise why women should go to the gym, as they can exercise at home. Stay with us to know the health benefits of exercising in gyms for women.  Top 10  Benefits for Women to Exercise in Gym Weight Management Several studies have shown that inactivity is mainly responsible for weight gain and obesity. It is important to know first the relationship between exercise and energy spending. Your body spends energy in the following three ways: digesting food, exercising, and maintaining body functions, especially heartbeat, breathing. Dieting reduces calorie intake and will lower your metabolic rate which can temporarily delay weight loss.  Read How Effective Are Machines At The Gym? On the other hand, regular exercise may increase your metabolic rate which can burn more calories to help you lose weight. Moreover, combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.   Home exercises may not bring your desired results in weight loss. To get the utmost benefit from exercise you need an instructor and equipment. For weight loss gyms have equipment like Assault bike, Elliptical, Treadmill, Rowing machine, Stair climber machine, etc. In the gyms trainers can help you choose the right equipment and proper exercise according to your weight, and body’s condition. Read Best Health Clubs and Gyms in Dhaka in 2021 Improves Your Mood and Mental Health From the first menstrual cycle until menopause, women experience a shifting level of estrogen and progesterone. This impacts women’s fertility patterns and moods. With the dropping of estrogen levels, women lose a natural source of the “feels good” brain chemical namely serotonin, and ultimately women become more susceptible to moodiness, depression, and anxiety attacks.  Regular exercise counters these hormonally-triggered mood swings by releasing endorphins, another mood regulator. Women who exercise can improve the symptoms of postmenopausal anxiety and depression more than those who did not exercise. A strength workout in the gym can transform your entire outlook on fitness. Science also suggests that strength training or exercise in the gym can improve your mood and mental health. In addition to these, in a gym you will meet more health conscious women. Such engagements will encourage you to care for your own health. Read Shammi Nasrin: An Inspiration to Bangladesh Women in Weightlifting A study shows that participants who exercised in the gym showed a significant reduction in symptoms of depression because exercise releases endorphins which improve your mood, prevent pain, and fight depression.  Bone loss and osteoporosis Females experience osteoporosis and related bone fracture more than men and loss of height as they age. Research has shown that eight out of 10 with osteoporosis are women, and half of the women over age 50 who have osteoporosis will break a bone. This happens because women have thinner bones than men and lose bone strength due to the loss of estrogen. Most importantly, hip fracture- a consequence of osteoporosis can lead to immobility and premature death. Read 2022 International Women’s Day: Five South Asian Female Athletes Who Defy Stereotypes However, the best way to build strong bones is an exercise that you need to start in the younger years. You can take weight-bearing and muscle-strengthening exercises to promote bone health no matter what your age. Regular exercising in a gym can help a woman build bones and keep them strong.  You can do exercise at home. But wrong movements can cause injury and long-term pain. Therefore, talk to a fitness trainer to help you determine the best and safest exercises for your age and condition. Usually, gyms have different kinds of equipment for different purposes. You can register in your nearby gym to get just facilities. Develops cardiovascular health Exercise can help to improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol, and ultimately will help to lower blood pressure. So, it promotes heart health.  Read Postpartum Weight Loss: How to lose baby weight fast after pregnancy A study shows that a person's cardio exercise like walking or cycling can minimize the risk of heart disease —both types of physical activity are necessary for overall health.  However, exercising in wrong ways can hurt your health. Gyms have diverse equipment such as Ellipticals, Upright Stationary Bikes, Pedal Exercisers, Treadmills, Recumbent Bikes, Row Machines, Stair & Stepper Machines. With the help of your gym trainer you can do exercise with these equipment in a safe way. Exercise improves sleep Another study has discovered that women have difficulty falling and staying asleep and experience more daytime sleepiness. This happens because of new motherhood, monthly hormonal changes, and perimenopausal symptoms like night sweats.  Read Healthy Weight Gain Strategies: Add pounds fast safely, naturally Hopefully, exercise has an excellent track record of improving sleep. Research shows that women who have taken 150 minutes of moderate to vigorous activity can improve their sleep quality. Although women may find it difficult to find time or energy to exercise regularly, now is the time to do something.  Regular physical activity in a gym can increase the production of hormones that make you feel happier and help you sleep better. Increase your energy levels Exercise can be a real energy booster for many people, especially for those who have various medical conditions.  Read Best Fruits for Fitness and Bodybuilding One study shows that 6 weeks of regular exercise reduced feelings of fatigue. It significantly increases energy levels for people with chronic fatigue syndrome (CFS) and other health conditions. Moreover, exercise has fantastic heart and lung health benefits that help to increase energy levels. Women can do exercise at home. But it may not always be possible to exercise for a definite time period without interruption. Find a gym, and get some ‘me’ time to care for your own health. Improves skin health The oxidative stress in your body affects your skin. Oxidative stress can damage the structure of the cells and negatively impact your skin. However, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells and ultimately skin.  Read Best Martial Arts For Fitness Besides, exercise can increase blood flow and induce skin cell adaptations that can help delay the appearance of skin aging. Brain health and memory Exercise can improve brain function by promoting the flow of blood and oxygen to the brain. Besides, it can also revive the production of hormones that enhance the growth of brain cells and protect memory and thinking skills. Promote a better sex life A study has shown that exercise boosts sex life. Regular exercise naturally strengthens the heart, improves blood circulation, and tone muscles. Besides, it promotes flexibility. All of these can improve your sex life. Read Maksuda Akhter: Bangladesh’s first woman bodybuilder to win international medal Help you live longer If you exercise the correct way like taking adequate rest and appropriate intensity,  you can strength train for your entire life—all while building and maintaining the strength you need to enjoy your days and favorite activities.  Safe exercise links with longevity because it is effective at reducing the risk of all sorts of common, age-related chronic diseases. Moreover, by taking exercise regularly you may reduce the risk of diabetes. Bottom Line Exercise offers ample benefits that can improve every angle of your health. If you are still wondering whether the gym is good for women? The answer definitely will be ‘yes’.  Read 2022 Happy Mother’s Day: Five Athletes Who Make a Big Comeback After Becoming Mothers Registering in a nearby gym can encourage a woman to preserve some time from her busy schedule for exercise. Exercising in a gym, you may not get instant results. But regular exercise will bring long-term change in your mind and body that will ensure you better health and self-esteem. However, the traditional mindset of society may not encourage women to exercise in gyms. But women should be cautious about their own healths to ensure wellbeing for their children, family, society, country, and the world. All it needs is personal commitment, self-care, and a positive mindset towards healthy living. 

Every guy wants to have a muscular physique. Not everyone will think it’s ideal to be a hulking giant, but regardless, putting on muscle is a testament to hard work and dedication. To do so, there are often many supplement brands who adamantly try to suggest that shortcuts are indeed possible. While some bodybuilding supplements like protein are generally considered positive, there are others that are highly questionable and make promises they can’t keep. They risk nothing by marketing their product that way, but you risk everything if your health takes a turn for the worst after committing to the wrong supplement. If you are starting your muscle-building journey, these are the supplements you need to avoid when gyming.  Pre Workout  Pre Workout is so popular nowadays that calling it out would be controversial in its own right. Pre-workout serves as an energy booster that will get you going for your entire workout; supposedly giving you extra energy that translates into strength and overall efficiency. It’s no surprise that caffeine is thrown into the mix, but an overload of that can be extremely harmful to the body. Read Kettlebells: The Best Equipment for Home Workouts Artificial sweeteners and sugar alcohols are included as well and a surplus of this can lead to bloating and diarrhea. Ultimately, taking a pre-workout isn’t a nutritional supply agent per se, but more of being a “luxury” that gives you energy. With the correct meals, your body should have enough energy and strength to go about doing your workouts properly.  Test Boosters Test boosters aren’t for everyone as they truly only help those who generate a lower amount of testosterone than the average count. Having a surplus of testosterone can be very harmful to the body. Test boosters are seen as a cheap alternative to growth hormones that are supposed to be natural. While that may be true for some brands, the harms of a surplus of this hormone include prostate swelling, oily skin, decrease in sperm count, and fluid retention, just to name a few. READ: Best Fruits for Fitness and Bodybuilding The consequences are difficult to identify short term, but these symptoms will show up gradually, and that’s when test boosters would have done more harm than good. There are plenty of natural ways of using a healthy amount of this hormone, and the side effects are not worth it for just a few extra points of muscle. Fat Burners We get that cardio is a chore to most people; but if it was easy, more people would be in shape. Fat burner presents itself as a “shortcut” to traditional dieting by claiming to help the body metabolize faster. It’s common knowledge that fiber is healthy and is a primary nutrient that helps with metabolism, but fat burners don’t use fiber. Instead, the supplement relies on caffeine. Read Olympic Exercises Anyone Can Do A regular cup of coffee increases metabolic rate between 3-4% every 2 hours, which amounts to about 12.5 calories burnt. Fat burners may dump a lot more caffeine into your body than a standard cup of coffee would, but your body has a capacity of the speed at which it can metabolize at its fastest. This supplement gets sold on the name itself, while the ingredients beyond caffeine do next to nothing with boosting metabolic activity. Definitely a hard pass on this; there are far cheaper alternatives that can provide caffeine to the body in safer quantities.  Protein Powder (Kind Of)  Protein powder is NOT bad in its own right but can be consumed poorly which will lead to severe consequences. Protein powder generally suggests one or two scoops of protein, mixed in with a bit of water - which is fine. READ: Arm Exercises: Why Beginners Don’t Need Them For Bulking What is not fine, however, is how many consumers perceive this supplement. The keyword in supplement means to “supply”, not replace. This means that protein powder should never act as a replacement, but only to provide additional aid if your meals generally lack protein. This could be due to work, inconveniences, or cost; which is why this supplement is by far the most popular in the weight lifting industry.  While protein powder can be safe if you go for the traditional whey and soy options and adhere to the guidelines, problems can start to surface when your workouts do not optimize the added aid. If you do not have enough of a workout to let your body metabolize the protein, you could gain unnecessary weight. Read How to heal lungs naturally and improve breathing after recovering from COVID-19? Branched-Chain Amino Acids (BCAA)  This supplement has been getting a lot of attention in the market recently and is known to have been advertised by professional athletes for its effectiveness. Ultimately, BCAA gives the body leucine, isoleucine, and valine - amino acids that trigger muscle growth; however, these amino acids can be acquired elsewhere and the actual BCAA formula does absolutely nothing. The only added benefit of BCAA is the reduction of soreness which isn’t something worth spending on every month. Overall, BCAA doesn’t suffer from being bad for the body by any means, but its effectiveness has no scientific backing and could be a huge waste to spend on. READ: Heat Stroke: Symptoms, First Aid, and Prevention Glutamine Glutamine is the same shtick as every other gym supplements out there, to help your body increase its muscle mass. This name hasn’t been used among regular gym goers recently, but it is good as it suffers from a similar problem as BCAA. Athletes have used Glutamine to showcase the ability to gain healthy amino acids while keeping the immune system healthy and maintaining large muscles all at once. Even if there is some truth to Glutamine’s effect, it does not have enough advantages to warrant a regular commitment. Read Pandemic Yoga: How to strengthen lungs, ease breathing problems with yoga

For generations, movies have depicted the ideal man to be one who has bulging biceps and a frame that dwarfs other guys. While bodybuilding is a realistic goal for anyone to get into Hollywood shape, we all have to start somewhere. Often, many correlate muscular arms and chest to the epitome of being buff. What if we told you that despite your good intentions, working on your arms as a beginner is pointless? Here’s why beginners don’t need to train their arms for bulking (at first)! The Excitement Behind Arms Nothing quite shows progress in the gym like your sleeves getting a little too tight for you. Large arms are commonly seen as a testament to your workouts and are tied with your chest to be the most noticeable benchmark for your gains. Exercises like skull crushers and hammer curls are staples in every arm routine and the pump is possibly some of the most out of all arm exercises out there. Despite how alluring short-term pumps can be, it is not efficient to embark on this journey if you are brand new to weight lifting. Read Tips to Get Marathon Level Endurance and Stamina For beginners, the most important thing to do is to establish a routine of compound exercises INITIALLY. Isolation exercises are indeed important but serve to zero in on body parts that are already in the process of being sculpted by compound exercises. Arms certainly fall under the former and arguably have lesser priority than other isolated muscle groups such as lateralis and deltoids. The reason behind this is that compound exercises already engage a plethora of muscle groups and since your arms are used in almost every one of those exercises, they will indeed grow on their own. While working on arms from the get-go is by no means sabotaging your chances of growth, it would be redundant if they were not conditioned for strength and size, to begin with. Many coaches advise beginners to take up more all-rounded exercises, to begin with, such as pull-ups, push-ups, and bench presses for starters. After getting a general sense of what it means to engage your body in weight lifting, bulking starts when separate days are allocated for specific body parts.  Read: Kettlebells: The Best Equipment for Home Workouts Chest Equals Triceps The rule of thumb is that the chest engages the triceps and the back engages the biceps. The bench press should be one of the first exercises you’ve tried when working out with a full-body program. While shoulders, chest, and arms are engaged, the pushing motion of such heavyweights relies on your triceps specifically for the lift-off before your chest is engaged. The incline bench press is also responsible for this, despite technically being an isolated exercise. During the lift-off period, your triceps will be lifting most of the weight for a brief moment, but when your chest begins to carry the weight, your triceps are still engaged.   Despite being a simple exercise on paper, the bench press has been a hot exercise every weightlifter implements due to its versatility. If you are extremely keen to work on your triceps more than your chest, you can follow up from a regular bench press exercise with a close grip version. This puts more emphasis on your triceps, despite going through the same motion as the standard. Be warned that this exercise will require you to reduce the weight on the bar as your triceps will be the main target, and the chest will only provide minimal support.  Read: Best Health Clubs and Gyms in Dhaka in 2021 Back Equals Biceps It’s understandable to be tempted by doing nothing but curls all day to get your biceps popping, but it is one of the smallest muscle groups in your body - and can be put on hold for now. The back has tons of exercises, both isolated and compound, that will have you tucking your arms back at a 90-degree angle - which, in turn, will work on your biceps without a doubt. Classic exercises like bent-over rows, seated rows, and lat pulldowns all possess a pulling motion that isn’t too far off from some bicep exercises, to begin with. Much like the chest, if your primary muscle group is not engaged, you are not executing the exercise correctly. Therefore, learning how to properly activate your back muscles is key to executing the rest of your exercises correctly.  Unlike chest exercises, back exercises don’t quite have the flexibility to pull off alternate grips that can lean more towards bicep-focused workouts. As the back is larger, many of the supposed compound exercises do isolate to a certain extent and will require a lot more time and effort to master the fundamentals. But fear not: since your biceps are biologically one of the smallest muscle groups, it is easily engaged and will definitely grow in proportion to the rest of your body when you have exercised long enough. Read Benefits of Leg Workouts: Why You Should Never Skip Leg Day Mastering The Fundamentals In conclusion, there is a common misconception that massive, chiseled arms are acquired through common arm workouts, but that couldn’t be further from the truth. Attaining the mass alone needs to be done proportionately and that will come when focusing on your entire body. While full-body exercises can be daunting and the results won’t come so quickly, being disciplined and letting time and effort do the rest is critical for your success.  Once your shoulders, back, and chest have had enough time to get accustomed to lifting heavily (with proper form), your arms will definitely catch up with your grown traps and lats. The isolation part comes later when you either feel like you’re hitting a plateau or simply decide that it’s the right time to tone. While arm exercises can be used for bulking, it’s a lot more effort for significantly fewer results.  Read How Effective Are Machines At The Gym?

To many, the gym can be an extremely intimidating place to begin. Although big scary guys may add to that fear, the sheer number of options at your disposal tends to throw many off and go down a route that may not be optimal. Many companies have jumped in on the increasing trend of fitness and see potential to take advantage of a market with an ever growing demand. With that, many products have been shoehorned into the gym setting without much of a place. That is why we are going to give you a breakdown on some equipment you don’t need at the gym. Which equipment you don’t require at the gym? Smith Machine (For Most Exercises) The Smith Machine intends to give users machine-like precision in exercises that are normally free weights. While this may seem good on paper, your movements start to become unnatural as you continue on. Exercises like Deadlifts and Squats for example require a plethora of muscles to ensure that the weights are carried naturally, but when your movements are locked into an incredibly restricted range of motion, it can lead up to poor posture and even slowed growth. The muscles needed to stabilize the body to achieve proper form are often overlooked but critical for muscle building. For machines that are slightly less reliant on a group of muscles like bench press and seated shoulder press are still doable. Exercises to avoid on the Smith Machine include deadlifts, squats, rows and standing shoulder presses. Read:Which Swimming Style Is Best For Fat Loss? Leg Extension Machine It is true that machines are amazing for isolating muscles to build strength and definition, but the way the Leg Extension Machine works to “enable” the body to do so may cause more harm than good. Simple tasks like walking, jogging or even strafing require many leg muscles to work in tandem with each other; but to isolate all these muscles at different points of time is rather awkward. For the Leg Extension machine to truly work, it’s important to put in the same amount of time and effort to every other isolated leg muscle to benefit the muscle group as a whole. If you intend to do that, exercises like squats or lunges would work better. Overall, it takes a lot to make the Leg Extension machine work, and if you are strapped for time, it’s not worth it. Read:Is There an Age Limit to Put On Muscle? Inner and outer Thigh Machine This is one of the biggest tricks that many fitness studios refuse to address. Inner and Outer Thigh Machine is more of a gimmick that makes a lot of sense in theory, but falls flat in terms of execution. The machine was designed to define the inner and outer thigh, while burning fat around the waist, but it fails to do that. There is a reason why weighted exercises directed towards the hips are few and far between - it is because there is no need for it. Like the Leg Extension Machine, the optimal way to target large muscles for your legs is to do compound movements that will inevitably help develop your legs as a whole. Deadlifts in particular put a lot of natural pressure on the inner and outer thighs, while tackling your hamstrings and glutes all at once.  A machine like this not only isn’t optimal like many other leg-based machines, but it will not provide much results, despite your best efforts. Read TRX vs. Other Gym Equipments: A Detailed Comparison Ab Crunch Machine If there are any machines out there that are justified for alluring newcomers, it’d be the Ab Crunch Machine. It makes a lot of sense to simulate crunches and situps in the form of a machine, which has the added benefit of stacking on weights for a more challenging workout. The only problem is, that many underestimate the impact a machine like this would have on the user’s back. The machine forces the user to deliberately hunch which is a direct sabotage to good postures that all your back exercises are made to provide. Additionally, core visibility and definition is heavily dependent on dieting and having a low body fat count. If this is achieved, planks and sit ups are more than enough to give the same results. Abs do require a little bit of bulk for your six pack to be more prominent, but are not nearly as necessary as every other body part. Read:How Effective Are Machines At The Gym? Extremely Light Weights To emphasise on “extreme”, lightweights below 2.5kg are completely unnecessary, regardless of how weak you are. If you can lift a bag of groceries, you definitely don’t need to go backwards in terms of strength just because you have underestimated your strength. While light weights are perfect for definition, going too light will make the point of using weights redundant in the first place. The golden rule of doing definition-based workouts is that if you can do more than 15 repetitions, you are not lifting heavy enough, even if your goal is to tone. Weights that aren’t even a challenge to carry on the daily will only waste your time at the gym if you choose to continue using them. Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth? Elliptical Machine This device is probably the least useless on the list, but it doesn’t benefit the user with a whole bunch of benefits either. Many who have joint injuries gravitate towards this machine and it is understandable. It functions somewhat like a treadmill, but is significantly less intense. In terms of definition, many other exercises like running, jumping and skipping will allow for a wider range of movement that the aforementioned machine will struggle to provide. Because it is less intense, it also fails to stimulate the body’s cardiovascular system, which ultimately results in burning less fat. It isn’t the worst gadget at the gym by any means, but users should quickly graduate from this machine once they are more comfortable with intensifying their cardio workouts. Read:Effectiveness of Compound Exercises for Muscle Definition

For a newcomer, the gym is a rather intimidating place that puts aesthetics above all else at times. Dumbbells and barbells are crowded with muscular men and women, which can be demoralising at first. Machines are often a safe haven for newcomers as there is no reason for others to be around your space if you have already occupied the machine. While that is well and good, machines also have a lot of benefits to novices that can set them up for success. But how does the machine fare against the more renowned dumbbell and barbell workouts and how effective are machines overall at the gym? The Machine’s Purpose Machines normally serve a singular purpose which is to work for a specific muscle group. There are pros and cons to this. Because the range of movement is so limited, newcomers are conditioned to use the correct range of motion, as there’s little to no room for errors in your technique. The cons are that when novices start getting the proper form down for free weight exercises, the machine CAN start feeling restrictive. Read: TRX vs. Other Gym Equipments: A Detailed Comparison Machines are predominantly meant for isolated exercises and tackle many muscle groups and exercises those free weights fall short of. Leg curls, leg press. Weighted crunches and many more exercises are used by the machine because it is impossible to find an optimised replacement in the free weight category. The military press, bench press, and curls are examples of exercises that can be done with free weights, but are still viable if you choose to continue using the machine. Interestingly, because techniques aren’t your biggest concern when using the machine, it grants the opportunity to focus on building strength and is an easier way to track your weight progression without getting confused. Weight progression is a lot more minor per peg and it allows newer gymgoers a chance to take things slow. Unfortunately, this is a double-edged sword as many machines will start becoming incredibly light after a few good years of training. Read: Running vs. Swimming vs. Cycling: Which Is Best for Burning Fat? Even though machines offer both options of compound and isolated exercises, many have turned towards them for the latter as they progress up the fitness ladder. With deadlifts, squats and multi-grip bench press being options that machines cannot offer, it would make sense that barbells reign supreme in compound exercises. This is because the technique needed to master said compound exercises with the bar requires a lot of attention to smaller muscle groups on top of focusing on the primary, bigger, larger muscles. In terms of isolation, dumbbells may pose quite a threat to machines as both cater around higher repetitions with lower weights - where both workout platforms excel. Exercises like front raises, side raises, flies and skull crushers are not available for machines, but it goes the other way too. So, which one is better for the purpose of isolation? Before answering that, we need to talk about cables. Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth? The Role Of Cables Cables are a strange one! Although they technically fall under the category of “machines”, they are extremely adjustable in terms of height, handles, resistance, and of course, weights. The range of movement cables offered is impressive, given that they have a fixed pivot system that should not allow for much mobility. Because of cables, options like front raises, side raises, lat pulldowns, tricep extensions are made available. Although cables are an impressive compromise between machines and dumbbells, it is important to note that technique begins to play a part when using them, but not to the same extent as dumbbells. Utilising the wrong technique can present risks of injuries like free weights would. Read: Effectiveness of Compound Exercises for Muscle Definition When compared to other types of static machines, cables offer a very similar role. Both pay close attention to isolation exercises and complement low weight and high repetitions. If you are thinking of body building, both cables and machines will be your best friend as strength training doesn't benefit nearly as much from machines and cables. Since cables offer more flexibility in body posture and a fluid range of motion, there is a higher chance to sustain injuries as compared to the more linear machines. Are Machines Better? The short answer is not necessarily. While machines are phenomenal in providing a safe range of motion without exposing you to too much risk, it usually is not regarded as a staple or the core to many body parts. Arms and shoulders require more isolated exercises due to how many smaller muscles are in that category, but shoulders, back, chest and legs will undoubtedly require free weights to succeed on a fundamental level. After the compound exercises are done and your body has expelled most of its energy, isolation exercises are usually the ones to round up the workout. It is definitely possible to switch things around and engage isolated body parts exclusively, but it will take up much more of your time and will not be the best for muscle growth. Read: Best Health Clubs and Gyms in Dhaka in 2021 Isolation exercises to consider on machines and cables include preacher curls, flies, tricep extensions, leg curls, and rows. Although all of these exercises are doable on dumbbells, the nature of machines will make it so that your range of motion has a better chance of being correct and that you can minimise safety risks. Exercises to avoid include bench press, shoulder press, and bend over rows. While these exercises can work on machines, they are best suited for free weights as controlling your body properly as it executes the technique will work on far more muscle groups than one would notice. Overall, machines are great complementary exercises that excel in isolation routines, but should not ever be at the centre of your workouts if you are thinking of pumping iron for the long term.  Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction