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As more and more of us struggle to fit everything in to our busy lives, home gyms are increasing in popularity. When your gym is at home you don’t have to find the time and energy to get to the gym, and you can work out at your convenience, no matter how crazy your schedule is.

Although home gyms offer many advantages, there are a few potential hazards associated with working out at home, especially if your equipment isn’t up to par.

Why is quality equipment so important?

Premium gym equipment may seem like a high outlay at the start, but skimping on quality could lead to further issues down the track. By choosing premium equipment you can have peace of mind that the equipment you’re using offers the highest level of safety and quality and it won’t fall apart or even worse, fall over while you are using it.

Faulty or poorly manufactured home gym equipment can have serious safety consequences and although it may be tempting to take the cheap option, it’s not worth the risk.

Basic home gym safety tips

When you are training on your own it is important to stay safe as unlike when you go to a commercial gym, there isn’t always someone around to help you if something should go wrong.

1. Always keep your gym tidy

Always keep your gym tidy and put weights away after use so you aren’t tripping over them and keep children and pets out of the way.

2. Always check the pin is in

When you lift or press using a machine check that the pin is inserted all the way in, or if you are using a barbell or dumbbells, that the collars holding the plates in place is secure.

3. Lift Sensibly

When you are training, be mindful of not trying to lift beyond your capabilities and make sure you allow plenty of time for rest and recovery. Always drink plenty of fluids before, during and after your workout and ensure you warm up beforehand and stretch properly afterwards.

How can Calibre’s equipment help you stay safe?

Unlike many other fitness equipment specialists, Calibre’s fitness equipment is manufactured to the highest specifications. We supply the same heavy-duty equipment that commercial gyms and personal trainers use, ensuring the highest level of quality and safety.

The strength equipment we supply is the best in the business, offering heavy gauge steel frames and a lifetime structural warranty on most frames. All of our equipment is manufactured by the best of the best factories with the highest specifications in the world.

If you’re looking for premium gym equipment that you can really rely on, and that is the safest around, take a look at our product range and see for yourself!

Posted in Latest News By Calibre Fitness

Having an on site gym can be beneficial for any business. A healthier workforce means less time off sick and increased productivity, and perks like a company gym can help you attract and retain high quality employees. For many companies, a gym on site is a must-have but it’s important to be aware that corporate gyms have different requirements to home gyms and commercial gyms.

What are the must have pieces for a corporate gym?

When you are looking to equip your corporate gym, the best pieces are low maintenance or even maintenance free while still giving great results. At Calibre Fitness we recommend that at the very minimum you have:

  1. 1.Strength pieces. Strength equipment is essential for all stages and levels of fitness as it helps to build muscle mass, thereby reducing body fat and helping to burn more calories even when at rest. A variety of strength pieces are a good idea so that your employees can get a full body workout.
  2. 2.Cable machine. This is a highly versatile piece of strength equipment, which is very space efficient and lets users work a whole range of different muscles.
  3. 3.Exercise Bike. Most people are familiar with using stationary bikes and it’s a good idea to have at least one available. Great for low impact cardio and strength training, the bike also helps build lower body strength and endurance.
  4. 4.Cross trainer. The cross trainer is low impact to reduce strain on joints while offering a great cardiovascular workout. Cross trainers are very popular in commercial gyms, and a must have for corporate gyms.
  5. 5.Treadmill. Another staple for any gym, a treadmill lets your employees get a good cardiovascular workout and build their endurance even when it’s dark and pouring with rain outside.

These five pieces of equipment can cover most fitness types and give your employees some variation in their workouts so they don’t get bored. Of course there are plenty of other pieces you can add for extra variation but at the very least your corporate gym should have the basic five.

What to think about when choosing corporate gym equipment

When you want to set up a gym but it’s not your main business, you want it to be stress and hassle free. High quality equipment that you can rely on is important, and finding a provider that can give you a good warranty is essential.

Other factors that are important are maintenance and servicing. At Calibre Fitness we understand that you don’t have time to spare to fix and maintain your gym equipment, which is why we offer Australia wide servicing and maintenance plans.

We also offer extended warranties for clients who take up a maintenance plan for extra piece of mind. This is the perfect solution if set and forget is what you’re looking for and as we operate nationally across Australia you can be sure that wherever you are located your corporate gym needs will be well taken care of. 

Posted in Latest News By Calibre Fitness

Proving that no project is too big or small, Calibre Fitness recently completed a job in Darwin, fitting out a gym for the Laing O’Rourke mining accommodation village. This huge commercial gym provides facilities for workers living in the village and uses Calibre’s state of the art equipment and machinery throughout.

A fully equipped cardio floor includes stationery bikes, treadmills and cross trainers, in addition to a spin studio.

There is plenty of choice of strength equipment on offer, from body weight stations, to upper and lower body machines, free weights, racks and cable machines.

With a great layout, top of the range equipment and a spacious, airy feel, this gym is sure to help the residents of the village get the best possible results from their training, in a safe and comfortable workout environment.

If you’re looking for a commercial gym for your next corporate project, speak to the experts. At Calibre Fitness we can help you design and equip your gym with top of the range equipment, offering a total solution package from start to finish. 

Posted in Latest News By Calibre Fitness

The weather is starting to get cooler and for many people the temperature is not the only thing that drops at this time of year. Motivation to go to the gym can be at an all time low during winter which can be frustrating, especially if you’ve worked your backside off (literally) all summer to get that beach body.

If you’re one of those who likes to hibernate during winter, or you find it difficult to get to the gym for other reasons, getting some basic equipment to have at home can help you stay fit and healthy without even having to leave the house.

A multi gym piece is a great investment and it will help you get better results than you are likely to see from sticking a treadmill in the corner of your living room. While it’s fairly easy to get a good cardio workout away from the gym, strength training without the right equipment can be more of a challenge and this is what your home gym should focus on.

Why is strength training important?

Strength training gives you a whole body workout and helps your body build muscle. The more muscle you have, the more energy it takes to upkeep it and this means that your body will burn calories much more effectively without you having to do any additional exercise.

What strength training equipment is best for home?

A multi gym piece lets you work out every muscle in your body with just one piece of gym equipment. This is great for saving space and money and the results from using this type of equipment can be outstanding.

At Calibre Fitness we have 16 different gyms available and we recommend the Body-Solid Fusion 500 Personal Trainer, the G5S Single Stack Gym and the G10B Bi-Angular Gym for home use. Great for all fitness levels, space requirements and lifestyles a multi gym piece like one of these can help you maintain a healthy lifestyle and meet your fitness goals without having to leave the house.

The Body-Solid Fusion 500 Personal Trainer features six different stations, including chest press, lat pulldown, ab crunch, perfect pec station, leg extension and seated row. There is also a 210 Lb. alloy weight stack with state-of-the-art nylon bushings for super smooth and quiet operation.

The G5S Single Stack Gym is easy to use and space saving, particularly suitable for anyone who wishes to workout at home, for both body builders or people that are looking to tone up their bodies.

The G10B Bi-Angular Gym allows up to two users to use the machine at the same time, making it a training partner friendly gym. It features bi-angular press arms, lat pulldown, ab crunch, perfect pec station, leg extension and seated row, plus 210 lb. alloy weight stack, so you can have everything you need at hand.

Workout Charts:


Posted in Latest News By Calibre Fitness

Get Ripped For Summer!

1/27/2014 4:00 PM

For many years now people have slaved away performing countless core exercises hoping for the perfect '6 pack'. Ultimately all of the time spent grinding out sit ups could have been used more effectively to help you achieve the desirable flat stomach.

We assume that these isolation exercises would elicit greater activation of the main abdominal muscles, however, numerous studies have proven that the greatest abdominal activation comes from more functional exercises.

Now, chances are that you will need to lose some of the excess abdominal fat to allow the abdominal muscles to shine through. We have all probably heard the saying "abs are made in the kitchen". This is very true but it is most effective in conjunction with a suitable exercise plan.

Nutrition is very important! A high quality, high protein diet with lots of vegetables, fruit, and 'good fats' will all help to uncover those chiselled abs. As stated earlier this will work most effectively in conjunction with exercise. A recent study has found that performing sprint intervals to be far more effective in decreasing body fat around the core than the traditional crunches or sit ups. Therefore, including a sprint session into your workout will significantly aid in uncovering those much desired abs!

With the knowledge now to uncover our abs we need to look into the best exercises that target the most abdominal muscle activation. In another recent study, participants performed both isolation core exercises (traditional abdominal crunch & oblique crunch) vs. integration core exercises (side plank, mountain climbers & side hovers), and the researchers discovered that the integration exercises produced greater muscle activation of the core muscles than the isolation exercises. This will ultimately result in a greater adaptation of the core muscles.

Finally, a third study looked into the effect that the big lifts (deadlifts, squats, chin ups & olympic lifts) have on the core muscles. Even though you don't get the same 'burn' in your abs when performing these functional exercises the abdominals are actually placed under a significant amount of stress by stabilizing the trunk and the abs get a strong workout at the same time. 

Posted in Latest News By Calibre Fitness

The deadlift has been one of the primal lifts that has been used for decades in strength training, however, it can also be one of the most dangerous lifts if not performed correctly.

Traditionally the deadlift is performed with a straight bar and all too often I hear people complaining about sore or stiff backs after deadlift exercises.

The deadlift is a movement that we perform in everyday living and a popular exercise in the gym, therefore, it is an essential part of any training program. Here is a variation you can try to take some of that stress off your back.

Introducing the Olympic Diamond Trap Bar.

The diamond shape allows the user to perform the exercise while standing inside the bar. This then brings your centre of mass back in towards the body rather than in front of your body with straight bar deadlifts. When your centre of mass is moved in front of you body this in turn puts the lower back (erector spinae) under more stress to keep you from falling over. Also with your centre of mass being within your body this allows you to use more of your quads than the posterior chain and now gives you the ability to perform squat jumps using the same muscles that directly crossover to jumping. This will help improve your explosiveness and vertical jump.

The Calibre Fitness Olympic Diamond Trap Bar is built to take a pounding and last a lifetime. The bar is made by a one-piece forged construction giving you the ultimate workout and peace of mind knowing that your bar is the best. Additionally, the bar is ergonomically designed and has two different handle heights to allow the user to begin the lift from different positions. It also accommodates the taller individuals by being more comfortable to lift.

Click Here to view the Calibre Fitness Olympic Diamond Trap Bar.

Posted in Latest News By Calibre Fitness

Benefits of the front squat

12/27/2013 4:00 PM

The squat is one of the key primal movements that we perform every day however most of us tend to neglect the overwhelming benefits of performing the front squat when we visit the gym.

When we look around the gym, more often than not you will see the vast majority of individuals performing the traditional back squat.

There have been numerous scientific studies in the past that have highlighted the benefits of the front squat.

Firstly, and I believe most importantly, front squats enforce good squat technique. Too often lower back pain occurs as a result of poor technique or 'cheating' when performing a back squat. However, when conducting a front squat if you try to cheat it is game over. If your torso moves too far forward (common with back squats) you will drop the weight. This encourages correct squat technique through keeping your torso erect, which in turn can be directly transferred to back squats.

Secondly, front squats have been proven to be a great tool for training the core. A recent study found that activity in the spinal erector and rectus abdominal muscle was higher when performing a front squat compared to a back squat. It has even been suggested that this can be an effective modality for training the core. This is due to the core muscles being used to stabilize the trunk during a multi joint movement (represents movements associated with daily living). This represents a functional crossover to everyday living that is much higher than the traditional core exercise 'the plank'.

Another benefit of the front squat is the direct transference to Olympic lifts. With the increasing popularity of Olympic lifts, front squats will help those wanting to improve their "cleans" through providing proper technique for the catch portion of the clean.

Next time you are at the gym, why don't you try something different - shift that bar to the front and start reaping the benefits of the front squat!

Posted in Latest News By Calibre Fitness

The Basics of Altitude Training

11/27/2013 4:00 PM

It is commonly known that many elite athletes particularly of the endurance kind will at some stage in their careers have tried altitude acclimatization or hypoxic training (breathing air with low oxygen) to gain that performance edge. Altitude Training is clinically proven to legally enhance SPEED, STAMINA, POWER, RECOVERY, CARDIOVASCULAR CONDITIONING and MOTIVATION.

Over years of experimentation and studies, many techniques and devices have been developed to simulate these conditions, the most effective is known as Intermittent Hypoxic Training (IHT). Athletes typically do not live and train at altitude so there are two theories of IHT. The first known as 'live low, train high'. This is where an athlete will train for short periods at altitude then return to sea level to recover. The major problem with this is that it is much harder to train at altitude so although many adaptations will be made, training intensity will be very low so there becomes a risk of losing muscular strength. The more beneficial type of IHT is to live high and train low. This allows training intensity to remain high and the athlete still benefits from altitude acclimatization.

Over the past 60 years, in the former Soviet Union and in many former CIS countries, in particular Ukraine, IHT has been applied and monitored for a variety of medical and sporting applications. There are many health benefits such as controlling asthma, promoting antioxidant response and aiding in weight loss just to name a few. The benefits are not only specific to endurance athletes but ALL athletes will have particular benefits to help increase performance. This is where most of the research and knowledge has come from; working directly with the world leaders in altitude training has enabled the production of a device by a New Zealand company known as the 'SIMPLEX'!

Introducing the SIMPLEX....

The problem with traditional altitude training is that most of the time it ends up being very expensive and there won't be the response the person was hoping for in terms of increasing performance. If we take for example a training camp held at an altitude of 4000m that might be common for a tri squad or sports team to do. Chances are that for a third of them the altitude will be too low and they won't get a training response, for another third it might be too high and they will end up with altitude sickness. The last third might get a training response but then once they have adapted to 4000m then that's all the adaptation they will achieve.

The Mountain O2 SIMPLEX device is the only one of its kind in the world that is individualized to the needs of every individual which means there is a 100% response rate. The best thing is that when you have reached the first level then you can simply increase the difficulty or altitude and continue to get results!

The SIMPLEX works by the athlete re-breathing their own air through a tube into a canister intermittently for 4 efforts of up to 5-7minutes, taking no longer than 40minutes for a session to be completed. Carbon dioxide is kept constant and regulated. Your heart rate and blood oxygen levels are monitored continuously.

FACT: If you were to travel to Mt Everest base camp at over 5000m above sea level your blood oxygen levels would be around 80% of normal value. This can be experienced in as little as 3minutes using the Mountain O2 system!

A standard base phase on the SIMPLEX takes 15-20 days to complete after which blood volume and performance will peak up to 2-3 weeks later (ideal for those athletes travelling over seas for a big competition). If you or someone you know is interested in the product then please like the facebook page or contact me for more information.

Who can benefit:

  • Endurance athletes: increased VO2 max
  • Team sport athletes: increased work capacity
  • Speed/Power athletes: increased power, decreased recovery time
  • Older athletes: less training to maintain peak fitness
  • Injured athletes: improved healing of injury
  • Cross-fitters: Less muscle damage and quicker recovery
  • Asthma sufferers: decreased symptoms
  • Mountain Climbers: climb faster and spend less time acclimatizing
  • Skiers: No altitude sickness.
  • Everyone: Better quality of life!

Some of the many sports used for:

  • Rugby and Rugby sevens and Rugby League
  • Aussie Rules
  • Tennis
  • Army
  • UFC Fighting
  • Iron man and Triathlon
  • Swimming
  • Surf Lifesaving
  • Mountaineering
  • Skiing
  • Kayaking 
Posted in Latest News By Calibre Fitness

Interval Training still a HIIT

11/27/2013 4:00 PM

High Intensity Interval Training (HIIT) has again become a popular trend in the fitness industry, although we have to wonder whether it actually ever left?

While it's come back into the spotlight from books such as Fast Exercise, by the BBC's Dr Michael Mosley, leading fitness experts have touted the benefits of HIIT for the past 20 years, and popular programs including Body For Life have utilised the concept of hard, short periods of exercise to improve cardiovascular health and increase metabolic rate for up to 24 hours afterwards.

It was originally developed by athletic coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies.

In fact, one of the first studies to discover that HIIT was more effective for fat loss was done in 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program.

The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects' muscle fibres had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

According to the American College of Sports Medicine, a mere two weeks of HIIT training can improve aerobic capacity as much as six to eight weeks of endurance training.

Another wonderful benefit of interval training is that unlike endurance training, which often leads to muscle loss, HIIT training allows you to retain that hard-earned muscle.

And – to top it all off – it stimulates the production of human growth hormone in the body, which slows down the ageing process.

For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60–70% of their max heart rate.

HIIT sessions can go for as little as 5 minutes, incorporating bouts of 15 – 60 second intervals of intensity.

Posted in Latest News By Calibre Fitness

With the warmer weather finally here, many of us like to indulge in an alcoholic beverage here and there. In a recent study, researchers have analysed the effects on how alcohol hinders our recovery.

Because your body is not designed to store alcohol, it tries to expel it as quickly as possible. This interrupts the body's ability to absorb nutrients and burn fat. So as well as slowing down the burning of calories, alcohol gets in the way of the nutritional benefits of the healthy meals you eat.

The study tested physically active participants; following exercise the participants consumed protein, protein & alcohol, or protein & carbohydrates. In an interesting experiment the participants were given the alcoholic drink the 'screwdriver' (orange juice & vodka) every 30 minutes, they had in total 12 standard drinks over the period to mimic the levels of binge drinking reported among sports teams. I think it is pretty safe to say the participants would be fairly hammered at the end of the study. The results showed alcohol impaired protein synthesis by 24% when ingested with optimal nutrition (whey protein).

Therefore if you plan on have a few celebratory drinks this summer after a game or work out, be aware of the limiting effects it may have on your recovery and adaptations.

Posted in Latest News By Calibre Fitness

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