Here are eight benefits of using free weights:

1.    WORK MUSCLES MORE EFECTIVELY – When you use free weights for strength training, you have to work harder against gravity. This is because you have to lift dumbbells or plates. As you maneuver the weight into different positions, this works out different muscles – including stabilizer muscles that aren’t activated as much on machines.

2.    CARDIO BENEFIT -In the first 4 weeks of strength training with free weights, your body builds muscle by contracting each muscle group. This helps to improve your overall strength while also burning fat

3.    GAIN STRENGTH AND MASS – After a period of regular strength training with free weights, the structure of your muscles changes to build larger, stronger muscles. Progress takes time, but you should start seeing results within a couple weeks.

4.    VERSATILITY – Free weights, like dumbbells or weight plates lifted on bars

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Diet Tips: Tips for a Flatter StomachEverybody wants killer abs. But, they take work. And, one of the unfortunate facts of life is – this seems to be the first place we put on fat, and the last place it leaves!

First – everybody has fat. Yes, even that person you see with a great six-pack – they have fat there as well.  There are two types of belly fat – the fat that is above your abdominal muscles, right under your skin. Then, there’s the fat under the muscle – that fat is called visceral fat. You need some visceral fat – it provides cushioning between your heart, lungs, and liver. But, too much of this fat is a bad thing – too much of it can lead to high blood pressure, heart disease, type 2 diabetes, dementia, and even some types of cancers!

Here’s what’s important to remember. Visceral fat hates activity! So –

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Pros and Cons of Training to Muscle Failure

Training to failure almost sounds like a self-defeating plan but muscle failure (in bodybuilding or weight training) is just another way of saying that the muscle is simply no longer able to perform another repetition. It refers to lifting weights to the point where a muscle can no longer contract concentrically. 

Most regularly, people don’t train to complete failure, if you try to push a little harder you might be able to do another rep as your trainer suggests! Those who train up to complete muscle failure are usually bodybuilders or powerlifters, with a specific goal of building larger muscles. However, training to failure also has its pros and cons, knowing both the aspects is essential to whether or not training to failure is right for you.

What is Training to Muscle Failure?

Lifting more weights (as much the body can handle) is a primary way of body building muscles

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Happy Thanksgiving from Fitness 4 Home Superstore

Thanksgiving is a wonderful time of the year to think about all the things we are thankful for and to spend time with family and friends. Take some time out and enjoy the holidays. We want to thank all our family, friends and acquaintances for a wonderful year here at Fitness 4 Home Superstore. We want to thank you for your support, faith and trust in our home fitness products and services, and we look forward to another great year working with you.

We will be closed for Thanksgiving so that our staff can also enjoy spending time with their families. We will return on Friday, November 25th – stop by one of our three Valley locations for great deals and incredible savings!

Happy Thanksgiving!

Bob Lachniet
Co-Owner/ President
Fitness 4 Home Superstore

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Bob Lachniet is the owner of Fitness 4 Home Superstore.

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Are Fitness Wearables the Future of Healthcare & Wellness

Now-a-days, our lives revolve around smart devices- apart from phones, there are smart toasters, smart home devices, smart security devices, etc. In the age of ‘everything smart’, the wearable industry has stepped in with extremely innovative and intelligent health and fitness devices. Fitness, health and data tracking wearables or commonly known as fitness wearables have been catching popularity lately, helping us stay informed and in-touch with ourselves.

What is wearable technology?

Wearable technology is integrated in electronic devices that are physically worn by individuals in order to track, analyze and transmit personal data. These ‘smart IoT devices’ can track various biometric data from heart rate to sleep patterns and much more.

Wearables (as we commonly call them) are electronic devices that are worn on a person in order to accurately relay or transmit important medical, biological and exercise data to a database.

What are Fitness Wearables?

Fitness wearables are associated

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Different Exercise Types for Senior Citizens

Before you get started with an exercise routine, make sure to visit a physician to check which exercises are ideal for your current fitness level.

Simple Cardio Exercises

Cardio exercises are simple and easy to perform irrespective of your age. Getting into a routine of daily simple walking is also a cardio exercise because it gets your heart pumping. You can also opt for senior citizen’s aerobics for an overall cardio experience. 


As you age, your muscles tend to become stiff and lose their flexibility, and hence stretching exercises can loosen your stiffness making you feel more free, enhancing your range of motion. Some of the simple stretching exercises that can be performed are- neck stretch, upper back stretch, ankle rotation, knee lifts, heel raises, shoulder blade squeeze, etc. You can perform these anytime of the day, as per your convenience.

Balance Boosters
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Can’t manage to get pregnant together? That is of course very annoying, and many couples around the world suffer from this. Not being able to get pregnant can be very unpleasant for the mother, but of course also for the man. For many people, being able to get pregnant is very important and this can cause a lot of uncertainty for both people. For many men, this is a big issue and being fertile is important. When questions come up about this, it is of course very annoying. When a woman cannot get pregnant, in most cases, it is because of the man. Of course, this does not directly mean that you as a man are infertile, but it could also be that the quality of your sperm is somewhat lower. As a man, it is of course very nice if you can get more information here, and fortunately, you …

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Getting an Effective Workout on an Elliptical Machine

Whether you have an elliptical in your home gym, or you’re using one at your local gym, elliptical machines can give you a great workout. They are a wonderful piece of workout equipment designed to raise your heart rate while improving your fitness as efficiently as a treadmill, without the pounding your joints would suffer from running. But, how do you get an effective workout on an elliptical?

When it comes to an elliptical, there’s a right way, and a wrong way to use one. If your body is in the correct form, and you have a plan for what you want to accomplish during your workout, you’ll not only find your workouts to be much more effective, but enjoyable as well.

Make a Plan Before You Workout – Ask yourself, “what do I want to achieve with this workout?” If you’re looking to do a slow, comfortable workout over

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Workout Tip: Choose the Right Footwear

Of all the equipment you can think of putting together for your home gym, the treadmill plays the most vital role for your cardio workouts. And, although there is some cost involved to purchasing a home treadmill, the rewards outweigh the cost. With a bit of knowledge, you can make sure you not only purchase the best treadmill for your needs, but also keep from spending on features you may not need, helping to keep your overall cost down. Here’s a brief guide to pick your perfect treadmill.

Do your homework

Before you even head out to the store, or start shopping online, do your homework first – make sure you know what you are looking for before you start shopping:

  • Update your knowledge about treadmills – search Google using keywords such as “treadmill recommendations”, “best treadmill brands”, or “treadmill buying guide”.
  • Look out for local dealer either online or
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Simple Lower Back Exercises Without Using Any Equipment

Exercises for lower back pain help in strengthening back, stomach (your core muscles), as well as the leg muscles, as these exercises support your spine, thus relieving your back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful, hence ensure to consult a physiotherapist before you get into an exercise routine.


Bridges work on your gluteus maximus, which is the large muscle of the buttocks. This muscle gets engaged when we move our hips, particularly during bending in the squat position.

The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

While lying on the ground, bend the knees, placing the feet flat on the floor and hip-width apart. Keeping the arms by the sides slowly raise

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