Daily Maintenance of the LeMond RevMaster Indoor Cycle
Video about Daily Maintenance of the LeMond RevMaster Indoor Cycle
- This video will demonstrate how to properly maintain your Lemond Revmaster.
- Tools needed:
- 15mm Pedal Wrench
- Equipment Cleaning Wipes, Soap and Water, or a Proper Cleaning Solution
- To begin do the daily recommended maintenance as follows:
Note: Left and right side are determined as if you are on the bike
- Using a 15mm wrench make sure the pedals are tightened fully into the crank arms
- Turn the left pedal counter-clockwise to tighten
- Turn the right side clockwise to tighten
- Inspect the pedals for loose or missing hardware
- Inspect the straps for wear or damage
- Wipe down the machine daily with soap and water or a diluted, non-abrasive cleaning solution or use Sportsmith's equipment wipes
- You just want to wipe it down every day to make sure no sweat or contaminants sit on the equipment and get under the paint or chrome and begin the corroding
- Don't forget to wipe down the inside the handlebar and seat posts on the frame as well as the slide portion of the seat and handlebar to be sure that nothing gets to set in this area and begin the rusting process
For more Lemond Revmaster maintenance videos:
How to Assemble a Sportsmith Wooden Plyo Box
Instructional Video about How to Assemble a Wooden Plyo Box by Sportsmith
- In this video we show you how to to assemble a Sportsmith wooden plyo box
- The first step is to unpack the plyo box and make sure you have:
- (4) Side Panels that include two marked "A" and two marked "B"
- (1) Bag of Hardware that includes 16 Screws
- (1) Top Panel
- Note: Though wood glue is not included, it is highly recommended
- Take caution when assembling parts
- Using one panel "A" and one panel "B" lean them against each other as shown
- Using one of the included screws, install a screw into one of the pre-drilled pilot holes
- Once you have assembled one panel "A" to one panel "B", set it aside and assemble the other half of the plyo box
- Now that you have both "halves" assembled place them together as seen in the video and start the six screws that will attach the two halves together
Be sure you have not tightened any of the hardware completely before the next step
- NOTE: Though wood glue is not included, it is highly recommended for assembly of this Plyo Box
- Set the top piece in place. Then align one edge and install a screw through the top panel using one of the pre-drilled holes
- Now move to the opposite edge and make sure the top panel is aligned before installing the screw
- Make any final adjustments to the alignment and install the last two screws into the top panel
- Make sure all alignment is correct and then tighten all hardware
Click here to view Sportsmith Wooden Plyo Boxes.
PLYO BOXES THAT YOU “WOOD” LIKE
Recently, Plyometric Boxes have really taken off as a great way to cross-train, especially with programs like CrossFit. SPORTSMITH carries a wide variety of Boxes, ranging from those that are adjustable and made of all-metal frames to fixed ones that come pre-assembled. Recently, we started carrying a new style Box, and it’s really nice!
These Wooden Plyo Boxes are made of super sturdy plywood, and have a landing surface that is entirely covered in a non-slip, high grip surface. The non-slip surface is very handy when trying to quickly knock out high repetitions ob box jumps. All of these new Boxes feature beveled edges for extra safety, and are angled like a pyramid for maximum stability. So no need to worry about coming down on a sharp edge. They’re also perfectly designed for heavier athletes, as they have hardwood support slates secured inside them. This not only makes them extremely sturdy, but also allows you to stack them for storage. Being able to stack these bad boys is huge! No need to worry about the boxes getting stuck on top of another one. Plus, stacking is a great space saver. Pre-cut hand holes allow for easy transportation, as well.
SPORTSMITH offers these new Boxes in three sizes. Sixteen inch, twenty inch, and twenty-four inch. They also come either assembled or unassembled. The unassembled ones can be put together very easily will save you a bundle on shipping costs. Lastly, we also offer a Box that has a really handsome red mahogany finish (pre-assembled only). You’ll be the envy of your gym when you bring in one of these! Get yours today!
How to Find a Health Club or Fitness Center that’s Right for You
With the holiday season and the New Year fast approaching, many of us will be looking to get fit and to lose some weight to look our best. Sadly, many of these resolutions don’t last beyond the first month. The key to sticking to your resolutions is to find a good health club or fitness center that’s right for you. It has to have good, motivational staff that will encourage you to achieve your goals. It has to offer facilities, activities and workouts that you want to keep you going back. Most importantly, it has to be clean, affordable, and convenient.
Staff
A health club or fitness center with well trained staff that can motivate you is particularly important for beginner gym-goers. The staff must be able to answer your questions about any workouts and show you how to use the gym equipment. Be sure to ask about the staff and their qualifications. Also enquire if there are personal trainers available. A few sessions with a personal trainer can also be helpful to help you to map out your goals and encourage you along the way.
Facilities
Some health clubs or fitness centers offer only the most basic facilities while others have pools, saunas, and perhaps even a spa that offers massage therapies. Larger gyms may also have nutritional therapists attached. Ask about these additional benefits but try not to be dazzled by them. Too often, many of us sign up to these fitness centers with the best of intentions but do not use any of the facilities. Decide on what you want and don’t overcommit yourself to an expensive contract. If undecided, ask if the health club or fitness center has a trial period so you can determine what facilities you will really use.
Equipment
Before committing yourself to a gym, ask for a tour of the facilities and ask to test some of the equipment to make sure it is well maintained. There should be a wide variety of machines, including guided machines and cardio equipment like treadmills and ellipticals. If you enjoy working with free weights, make sure these are plentiful. Other popular equipment include fitness balls and floor mats.
Group fitness classes
We all have different workout preferences, with some preferring solitary workouts while others enjoy more structured programs with a larger group. If you prefer classes, make sure your gym has a good mix of group classes at convenient times throughout the day. Aerobics, Yoga and Pilates are popular options. If there is a specific workout program that you would like to try like Zumba or CrossFit, enquire if the gym offers those programs.
Cleanliness
On your tour of the facilities, make sure the health club or fitness center is clean, with appropriate locker space and well maintained toilets and showers. The workout area should have plenty of gym wipes, or disinfecting spray bottles dotted around the room with paper towels so you can wipe down the equipment after you have finished.
Contracts and costs
The right health club or fitness center should be within your price range. Most offer a variety of contracts to suit every budget. Some will have pay per use contracts while others charge a little more in exchange for allowing its members to visit different gyms in the chain. Some contracts will be monthly while others will be for the whole year. Shop around and compare prices, making sure to only pay for what you need. Also, enquire if you can put the contract on hold in case of illness or travel.
Convenience
One of the most important factors to consider when choosing a health club or fitness center is its convenience for you. If it is a hassle to get to, you will be more likely to give up your workout for the day. Make sure the gym is in a suitable location for you, with the appropriate operating hours. If early mornings are the only time that will work for you, make sure the gym opens early. If group classes are more your style, make sure these are at times that suit you. Visit the gym during peak times to ensure that it isn’t overcrowded as this will reduce your enjoyment of the workout. If you will need a child minded while you are working out, ask if the gym has childcare facilities. Don’t forget to ask about their operating policies during the holiday season.
The right fitness center or health club has to feel right for you. To help you decide, watch out for free trials or ask if they have a pay as you go option. Some gyms also have incentive periods where they waive joining fees or offer discounted trial memberships. Remember – the more you like the gym, the more likely you are to stick to your resolution so don’t be too quick to decide on the right gym for you.
Fight Gone Bad 6
Fights happen, whether professionally in the ring, or unexpectedly on the street. B.J. Penn knows fighting. He’s fought in the UFC for over a decade, and only the second man in UFC history to hold titles in two different weight classes. He wanted a workout that was designed to emulate the raw energy and physical exertion that went into a typical UFC fight. When he was done, he was asked about the workout, and said it was like a “Fight Gone Bad”.
The first Fight Gone Bad competition was held in 2006. It isn’t so much a competition, however, as a fundraiser. That money goes to several organizations, most of which are dedicated to helping our wounded troops and their families. FBG6 is a fundraiser to help wounded US troops that have put their lives on the line for us.
The rules are pretty simple. You spend a total of 17 minutes doing some of the most brutal, intense exercises imaginable. Participants are awarded points based on how many “reps” they perform. There are 5 stations set up, and you spend one minute at each station. After all 5 are done, you rest for one minute, then repeat twice more. The stations each have a drastically different type of exercise, so every part of your body will be working overtime. The workout stations are:
- The Wall-Ball (10f. target)
- The Sumo Dead Lift high-pull
- The Box Jump
- The Push-Press
- The Rowing Machine
After the points are tallied, a specific amount of money is donated to the aforementioned charities. CrossFit has been associated with FGB since its inception, and continues to support this noble cause. SPORTSMITHä has it’s own CrossFit affiliated gym built right into our warehouse, and we are proud to be associated with FGB this year and to help support our wounded and fallen heroes.
If you would like to participate in this years Fight Gone Bad 6, then here’s what you need to do. Simply register at your local CrossFit affiliate before Wednesday, September 14th, 2011, or you can register online here.
And that’s it! The competition will take place on September 17th, 2011. Prizes will be awarded for those raising specific amounts of money, and these prizes could even include an all-expense paid trip to the CrossFit games in 2012! So, what are you waiting for? Get out there and FIGHT!
Torch Your Abs with Stability Balls
Every time I go into my gym, the treadmills and elliptical machines are being occupied, and there seems to be a never-ending line at the weight benches. While these pieces of equipment are all fantastic and should be included in your workout, I must bring attention to a simple piece of equipment that always appears to be forgotten, the stability ball. Stability balls are a wonderful way to shape and strengthen your core. They force all of your abdominal muscles to work to perform the exercise, thereby giving you a complete core workout. Too often, sit ups or crunches only touch on some of the abdominal muscles, which only cheats you of the fitness and health goals you want. Benefits of a strong core include better balance, more energy, better posture, and less risk of injury. Here are four stability ball exercises to fire up your core now:
1) Leg Tuck: With this exercise, you work your lower abs. Put your hands on the floor and toes on ball like you’re in an elevated push-up stance. Roll the ball to your chest by bending your knees and then roll it back. Feel free to roll diagonally to work the obliques.
2) Around the World: Sit on the stability ball with your feet to the floor. Circle your torso to the left and then back to the starting stance. Repeat on the right side. This will work your obliques as well.
3) Ball Sit: Lean against the wall with the stability ball separating you. The stability ball should be against your lower back. Go down so that your legs make a right angle. Hold for a minute. This will work your glutes and core.
4) Ball Sit-Up: This is a sit-up on the stability ball. Sit on the ball and put your feet out so that your knees make a ninety degree angle. Place your hands behind your elbow and lie all of the way back. Squeeze your abs and come all the way up. Fall back and repeat.
Hot Summer Fitness Trends for 2011
Whether you are looking to show off that tanned body in a bathing suit; taking your workout to the next level; or avoiding that dreaded plateau; new summer fitness trends of 2011 will help shape that body for summer fun. New techniques and methods will keep you focused, on track, and definitely motivated. You can go high tech or add to your program as desired.
Mobile Applications:
Even though there is no replacing the personal touch in fitness training, it has however, been coupled with online technology for social interactions, on Facebook and on Twitter. Message boards and community forums give support for working out, losing weight, and how to eat right. There are many software programs to choose from, including the popular Wii Fit and numerous virtual weight loss plans for slimming down.
CrossFit Training:
The CrossFit training program is the newest kid on the block and is designed to make a person proficient in all areas of physical fitness skills: namely agility, balance, coordination, flexibility, cardiovascular/respiratory endurance, stamina, strength/power/speed, and accuracy.
The aim is to achieve Olympic standards in the building of a super athlete. For conditioning and strengthening exercises, dumbbells and kettle bells are used; as well as pull-up bars, gymnastic rings, and your own body weight. Physical activities include weight and power lifting, kettle bell training, sprinting, gymnastics, and plyometrics (exercises combining speed and strength).
These moves serve to stimulate neurological and hormonal processes across metabolic pathways. CrossFit is currently being used in nearly 2000 gyms globally; by military organizations; firefighters; and law enforcement agencies.
Additional information for CrossFit can be found here:
What is CrossFit?
CrossFit Training
2011 CrossFit Games
Equipment Packages for CrossFit Affiliates and Home Gyms
Find a CrossFit Gym
Interval Training:
Interval training is gathering a great deal of interest for summer trends as it focuses on high intensity movements for greater endurance and better strength training. It is based on short segments of 20-30 seconds of high impact moves, with a 10- second rest in between. It is suggested to do 8-9 sets of these segments, to promote higher metabolic rate and cardiovascular health. This approach can be done anywhere, anytime, and is not a lengthy workout.
TRX Suspension Training:
This method of working out is based on simple exercise gear, with heavy straps and pulleys. It is both portable and practical for traveling purposes; can be hooked up to any above-head security; or over the doorway (closed). The TRX suspension apparatus is fantastic for a full body workout, focusing on flexibility, power, strength, balance, and speed. The American Navy, with remarkable and effective results, is using TRX suspension training.
Boot Camp:
Boot Camp has been around for a number of years, but continues to be popular and successful as a fitness trend. Modeled after military boot camps and basic training, this method incorporates cardiovascular exercises, strength, endurance, flexibility, and high intensity. Since this regime can be done both indoors or out, students remain interested and get desirable results within a short period of time. However, people training under Boot Camp should do so only under the guidance of a good teacher, because if moves are not done properly, a person can easily sustain an injury.
New Gym Classes:
Zumba Dance classes continue to be popular at local health clubs. Even though it has been around since 2001, it is still picking up momentum as a fun, dance- fitness program. With Latin-inspired moves and sexy hot international music, Zumba is being practiced in over 110,000 locations, in 125 countries.
Spinning is also popular at local gyms. Being able to cycle and sweat, without unpleasant consequences from the environment, have people flocking to join these classes.
Fitness centers are also stepping up their programs for a more holistic approach - catering to the younger set, as well as to baby boomers. Wellness programs have been set up to deal with stress management. as well as services that include teaching clients to make smarter food choices, while exercising portion control. Although Pilates is out as a new trend, modified fitness yoga classes are still going strong.
Individual/Small Group/Community/Corporate Fitness:
Still, the ultimate trend in summer fitness is to reach out as far as possible to the masses. Whether it is to enlist the services of a personal trainer; initiate a buddy system, family fitness, school/ community activities or sports; all serve to promote benefits of everyday health and fitness. Even corporations understand the need for fit and healthy employees, as this promotes better production in the workplace. By having on-site gyms, or offering employee-discounted memberships to gyms, gives an employee the opportunity to exercise before/after work, or during lunch hours.
So get into gear, form that beach volleyball team and show off that fit body, using summer fitness trends!
Gymnastic Rings
When one envisions the classic Olympic sport of gymnastics, they generally think of the traditional equipment. The pommel horse, the uneven bars, and of course, the rings. The rings when used in Olympic events are some of the most physically challenging routines in the whole of gymnastics, but the rings aren't just for performing mind-boggling feats of strength on. They're also great for getting in a challenging, unique workout, and can be used by anybody, not just perfectly honed Olympians.
When used as an exercise device, the rings allow for "bodyweight training", which has become immensely popular as of late, as it requires little floor space to use, and requires little in the way of equipment. Just the rings and straps and a place to hang them is all you need. The military has especially taken interest in these types of exercises for it's troops, as the equipment is extremely portable, and they can exercise and stay fit even when deployed to remote locations, where they wouldn't have access to traditional weights and other equipment.
To use the rings, you simply need to hang them from a sturdy surface. Then, you can do a variety of exercises, including push-ups and pull-ups. The "wobbly" nature of the rings forces you to constantly try and maintain your balance, not unlike a balance board, but instead of maintaining full-body balance, the rings force you to keep balance with specific parts of your body, which isolate certain muscles and give you a workout literally like no other available. Imagine doing a push-up, but the surface your hands are on is continually shifting and moving. You're going to have to keep in constant motion yourself to keep your balance, and this will exercise muscles that rarely get used, giving your body a stronger core and building incredible muscle tone and mass quickly and effeciently. Ring exercises are also a known way to overcome "plateaus", which is when your body reaches a level of fitness where it's difficult to achieve any higher progress. The rings force you to make movements that you've never had to before, and will overcome these plateaus.
SPORTSMITH currently carries two different types of exercise rings. The first is the EFX Gymnastic Rings. These are sold in pairs, and come with everything you need to begin exercising right away. They're light, portable, and have 3 different grip surfaces for different types of exercise. You can hang them just about anywhere, making them ideal for an apartment, or for places not suited for lots of exercise equipment. The second type we sell are the Wright Gymnastic Rings. These rings come with an extra long attachment strap (18 feet long, to be exact), and are made of a high-impact polycarbonate material that is super strong, yet lightweight. SPORTSMITH is proud to carry these exercise rings, and provide our customers with yet another option in their never-ending quest for fitness and strength!
How to install Gymnastic Rings, click here.
Strength Products for Trainers: Dumbbells, Kettlebells, & Resistance Bands
As fitness professionals, you know the importance of incorporating strength training into a workout regimen. With that being said, you also know not everyone is willing to hop under a bench press or settle under a squat rack. And while these tried-and-true exercises are often associated with strength training, they’re not the only options.
A number of health professionals are introducing clients to alternative forms of strength training. Instead of bench presses and dead lifts, they’re using free weights—dumbbells and kettlebells. And some are even taking it one step further. They’re forgoing the use of physical weights and opting for resistance bands.
As it turns out, a number of people trying to whip themselves back into shape prefer these methods of strength training. They’re not as daunting, especially for those who are out of shape or elderly. Dumbbells and kettlebells offer more varied usage than, say, a bench press. With dumbbells an individual can perform exercises that hit pectorals, biceps, triceps, forearms, and a number of muscles in your shoulders and back.
When individuals use dumbbells, kettlebells, and resistance bands, they have more control over their workout. They get the strength training they need without enduring some of the hardships, like injuries, associated with the more common methods.
For more information, be sure to view our strength training products page.
Steps In Finding The Right Gym For You
There are many things people should consider when trying to find the perfect gym to sign up for. First, you want to figure out what your goals are in going to the gym – whether you want to lose weight or just tone your muscles. Next, you should choose a gym that you feel comfortable working out at. People tend to slack off if they are in a surrounding that they feel uneasy in. Visiting several gyms, at several different times of the day is the only way to determine what gym you would like to attend, what time you want to go, the friendliness of the staff, the cleanliness, and the stability of the equipment.
Another important element is finding the gym that has the right personal trainer for you and your exercise needs. If you have a certain training routine that you are used to, find someone that has a long history of experience and who will test your current condition before enrolling you in a routine. You want a trainer who is going to motivate you and be interested in your overall outcome. Having conversations with numerous trainers is the only way you will find the perfect one.
Next in line is the fitness accessories and equipment. You want to make sure that whatever gym you decide to go to, that it has the right equipment available for you to reach your ultimate goals. Most exercise machines that are used to target major muscle groups, work all the same, so it can be confusing as well as overwhelming in picking out the right equipment. The key is to look for specific equipment such as treadmills and steppers.
Make sure when searching for a gym to remember that the most expensive gym isn’t always the best gym. Just because it is popularized on TV or is a well-known chain, doesn’t mean that the gym you pick will make you will feel comfortable and at ease when you are working out.
Whether you are looking for aquatic fitness facilities and equipment, or your run of the mill aerobic fitness centers, make sure to look into everything that each place has to offer. Doing a little bit of research never hurt anyone and in this case, it will only benefit your total outcome in the end.
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