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Month: January 2013

Selecting the right shoe for your workout

Posted on by Angie Tinsley

Your workout has many positive affects on your physical fitness level, but it also has an affect on what you wear on your feet! Although it may seem like an insignificant detail, shoes have the ability to make or break your workout. According to Fit Day, your footwear must have proper ankle support, arch support and overall fit. Depending on the type of exercise, you’ll likely need a strong foundation provided by your legs and ankles. The proper shoe can work to prevent injury, like twisting your ankle, keep you comfortable throughout the entire workout and play a vital role in stabilizing your feet.

However, with the wide array of sneakers available on the market, it can be difficult to determine which shoe will work best for you. Here is a quick guide to choosing a shoe that will really give you the best workout possible:

Picking the right shoe size
When you’re at the store and presented with row after row of athletic shoes, it can be hard to pick one on color, let alone the best style for your workout! Before you try on any shoes, first have your shoe size measured by an employee to ensure a quality fit. As a side tip, USA Today suggested bringing the socks you plan on wearing with the shoe, otherwise you may be surprised when you get home at a looser or tighter fit than you originally intended.

The right shoe for cardio
When working out on cardio fitness equipment, you’ll need a shoe that can withstand this kind of exercise. Search for footwear that has stability, motion control and cushion. These three factors will provide you with the support you need to keep going.

Having stability in a shoe means reduced overpronation. In other words, it will work to prevent your foot from rolling inward when it hits the ground. Without this, your ankles will be left with less-than-adequate support and you may be more prone to a few twists of the ankle.

A stiffer heel as well as arch support and shock absorption are available with motion control and cushion. A shoe with all three of these elements are sure to give you both a safe and effective workout.

Exercise type: home fitness
Many opt to exercise on various machines like ellipticals and fitness treadmills. TRUE Fitness created a line of custom-designed equipment that is ergonomically designed to give you a great, safe workout. Equipped with Heart Rate Control technology and Soft Step, you can monitor your heart and help ease your joints at the same time.

Three surprising factors that affect your workout

Posted on by Angie Tinsley

Jumping on home gym equipment can give you an exceptional cardio workout and help you be on your way to better overall health. TRUE Fitness has a line of cardio fitness equipment which keeps you comfortable and motivated with a virtual training coach for a total-body workout. Sugary snacks, low energy levels and skipping out on stretching are conditions that are known to lower the quality of your cardio workout. But what you may not know, is that there are other elements that may be affecting how you exercise. Take a look at these surprising factors that can really give your workout routine a boost:

Coffee
We’re well aware that caffeine is a lifesaver when it comes to waking up. Turns out, a cup of joe can energize your workout as well! According to Shape magazine, the caffeine in coffee works to increase your endurance by changing how your muscles use energy.

“Studies have shown that caffeine mobilizes fat in your body so your muscles use it as fuel, instead of glycogen in your body,” explained Shape magazine. “That allows you to exercise longer, since your body doesn’t use the carbs you ate before your workout until later.”

However, make sure you don’t overdo it on the coffee. Try one small cup of coffee before you workout. Anymore than that, and you may be left feeling too full.

Cold hands
Studies are showing that having cooler hands can actually help women to exercise for a longer period of time. According to Stacy Sims, an exercise physiologist and nutrition scientist at Stanford University School of Medicine, those women who held a hand-cooling device during parts of their workout had significant improvements in exercise performance.

Sims explains this phenomenon by explaining holding a colder object slows the rate at which your body temperature rises. This way, you don’t store as much heat and are able to workout longer and more comfortably. If you’re not sure how to cool your hands off, try holding onto a cold water bottle while you’re exercising. This ensures you will stay hydrated and cool!

Attitude
Having the right mental state before and during your workout can really make a difference in your progress. Instead of looking at the glass half empty and saying things like, “I’m too tired to workout,” tell yourself the benefits you’re gaining from your workout, whether it’s to accomplish your goals or simply to be healthier. Positive energy can give you that motivation you need to start and finish exercising. Woman’s Day suggested grabbing a workout buddy to support each other and provide positive feedback.

Healthy foods that aren’t actually good for you

Posted on by Angie Tinsley

Just because you may hear that something is healthy based what you see on TV, doesn’t mean it’s actually as good for you as you are led to believe. There are some unhealthy foods out there that are cleverly disguised as nutritionally sound snacks. Be on the lookout for the following foods in your kitchen:

Fat-free flavored yogurt
Don’t let the fat-free label trick you – just because it says fat-free, doesn’t mean it’s great for you! According to Forbes, these yogurts are actually packed with sugar – about 15 grams in a little six ounce serving. Instead of grabbing for the flavored yogurt, swap it out for Greek yogurt. Don’t like the taste of Greek? Add other ingredients to it like honey, fruit and granola to up the taste and the nutritional value!

Veggie Pizza
Although it does contain lots of veggies, it’s still pizza. Shape magazine said that many restaurants amp up the taste with lots more cheese and oil-soaked tomatoes to give it that delicious flavor that keeps you coming back. For a healthier alternative, try a pizza with half the cheese or watch your portion size.

Light popcorn
You may think you’ve made a healthy choice for a late-night snack as you sit down on the couch with a bag of light popcorn. After all, how could something so seemingly light be so bad for you? I’ve got two reasons to pop your own popcorn: diacetyl and high sodium levels. Diacetyl is a chemical used to produce a butter flavoring on your snack. According to Discovery Fit & Health, this chemical has led to some cases of scarring in the lungs. Save your respiratory health by popping your own kernels and dribbling on a little olive oil for a healthier snack.

Dried fruit
How could something with the word “fruit” in it be unhealthy? Dried fruit, although it contains fiber, also contains a lot of added sugar.

“Since the fruit is dried, it has at least three times more calories per volume than its fresh counterpart,” explained Jennifer Cohen of Forbes. “A bag of banana chips has three times as many calories as a banana and 20 percent more fat.”

Therefore, you’re better off sticking to fresh fruit to get all the nutrients and health benefits that they offer.

Turkey sandwich
With turkey being a lean meat, there’s no way this could be unhealthy, right? Well, not quite. If you buy processed turkey, there are often high levels of nitrates and sodium present which aren’t heart-healthy. It’s also what you add to the sandwich that can make or break you. Extras like mayonnaise, bacon and cheese, topped off with thick slices of bread, can turn a potentially healthy lunch into a calorie-packed meal.

Reduced fat peanut butter
Much like fat-free yogurt, many mistake this as a healthy alternative to regular peanut butter. But this product also contains tons of added sugar. Regular peanut butter will actually fill you up more, which will keep you from indulging later on.

Frozen dinners
Ads work to convince you that those pre-portioned frozen diet meals are the secret to losing weight. As is often the case, they couldn’t be more wrong. According to Shape magazine, these pack a punch with large amounts of preservatives, sodium and low amounts of vegetables. And who ever feels full after eating one of those anyway? Opt for fresh vegetables, whole grains and meats instead that will fill you up and give you energy.

Always make sure to fit cardio into your routine alongside a healthy diet. The two work together to help you shed those excess pounds and increase your overall health. TRUE Fitness has created a line of cardio fitness equipment that is designed to give you the best workout possible. With comfort always in mind and patented Heart Rate Control technology, your personal fitness goals can be easily met.

Four ways to better your stationary bike workout

Posted on by Angie Tinsley

Stationary bikes are a great way to build endurance and burn fat at the same time. TRUE Fitness has a line of stationary bikes that provide you with comfortable gel seats as well as aero bars for leverage during longer workouts. But in order to get your body in tip-top shape and ensure you're getting the best workout possible, there are a few things you can do to burn more fat even faster.

Enter your information
By entering your height, weight and age into the bike, you can help to create the best exercise plan for whatever level of fitness you may be best suited for. As you build up endurance and muscle, you can add more intensity by bumping up the resistance and speed.

Adjust your form
The way you sit on your bike can make a big difference in how effective your workout is at burning fat. If a seat is too high, you won't be getting a proper workout because your legs will have trouble reaching the pedals. If the chair is too low, you're putting unnecessary stress on your knees and your legs are likely to get fatigued much faster. Men's Health magazine suggested adjusting the seat of your bike so that your legs are fully extended when the pedals' furthest stretch.

Vary your pace
When sitting on a bike, it can be easy to maintain a steady pace without realizing it – especially if you're reading a magazine or watching TV. Changing up the speed at which you pedal can really amp up your workout. Plan to incorporate bursts of speed followed by periods of recovery to get your heart pumping and cut calories. Joe Friel, author of, "The Cyclist's Training Bible," says standing up can also be very beneficial.

"Standing requires more muscle not only to push the pedals, but also to support and balance your body," said Friel.

Cool down
When you're done with your workout, make sure to cool down before getting off of your bike. You need to give your heart the chance to get back to its normal resting heart rate. Often times, the cool down period is just as important as the exercise itself. Immediately getting off of the machine after an intense workout can be dangerous.

"A sudden stop in physical activity can cause blood pooling in your legs, your blood pressure could drop and you could get very dizzy," explained Jenn Burke, personal training manager at Crunch gym.

Give yourself a few minutes to slow down your pace at the end of your workout. Men's Fitness suggested stretching as well to prevent your muscles from stiffening. Stretching relaxes the muscles and even helps you to feel less sore the next day!

Ten easy ways to burn 100 calories

Posted on by Angie Tinsley

100 calories may not seem like much at first glance, but according to Fitbie, that can add up quickly. If you drop 100 calories daily, seven days a week, you could lose 10 pounds per year! Here are some obvious and not-so-obvious ways you can get in a quick workout:

Cardio fitness equipment
Although this may be an apparent way to shed the pounds, it works. Hopping on an elliptical or treadmill can help you burn up to 200 calories in just 15 to 20 minutes, said Fit Watch. Whether you’re at home or visiting the gym, this option never gets stale. TRUE cardio fitness equipment works to deliver you the best possible workout. Their bikes have mesh seats for back support while the treadmills and ellipticals have preset workouts to get you on your way to a more trim figure.

Iron your clothes
Doing a simple chore like ironing your clothes for 38 minutes can help you burn 100 calories. Even though you may not realize it, you’re continually moving your arms and shoulders, helping to get a quick workout and tone those muscles.

Shop til you drop
Well, not quite til you drop. It only takes 38 minutes of walking around the mall to lose 100 calories. What better way to lose weight than by shopping? Try walking at a more brisk pace from store to store to burn even more calories.

Invite friends for dinner
Yes, you can entertain guests for a dinner party and be on your way to losing weight in no time. According to Amy Gallo of Today, by chopping ingredients and getting the house cleaned and the table set, you can burn 100 calories in only 38 minutes. Just be sure to cook up a healthy recipe!

Dance it out
There are several video games on the market that allow you to dance your way to better health. Dance Dance Revolution, DanceMasters and Just Dance provide step-by-step choreographed dances for you to easily follow. Just Dance even has a workout portion of the game, where it tracks your progress and counts calories!

Shovel snow
There is one upside to having to shovel the driveway – getting in shape! By shoveling the white stuff, you’ll be getting in a great workout. According to She Knows Health and Wellness shoveling snow for an hour can be comparable to a moderate cardio workout. If you’re lifting bigger piles of snow, almost your entire body will be benefiting from this workout. You’ll especially feel it in your back, biceps and shoulders.

Jump on the trampoline
This is an extremely fun way to burn calories and not even realize it! Gallo said jumping on a trampoline for just 27 minutes tones your legs, butt and abs, allowing you to hop your way to 100 less calories. If you want an even better workout, do tuck jumps to work your abs.

Canoe
Are you the outdoorsy type? Hop in a canoe to burn 100 calories in just 25 minutes. Not only can you enjoy the beauty of nature, but by paddling, your arms will be on their way to achieving a toned look. The more you paddle, the more you’ll be building up your endurance. The core is also worked because paddling forces your body to rotate and twist through the torso.

Walk your dog
Both you and your pooch will benefit from this one. Your pup will appreciate the time outside and your body will be on its way to getting slim and trim. In only 29 minutes, you will have cut 100 calories with your best companion by your side.

Use a punching bag
Slugging a punching bag for just 15 minutes will help you shed 100 calories. This will build up strength and release any frustrations that have been accumulating throughout the day, helping to reduce stress. This quick workout is also a great cardio workout and gets your blood pumping fast.

Three common excuses for avoiding exercise and how to ignore them

Posted on by Angie Tinsley

If you’re anything like the rest of us, it’s actually stepping onto your home gym equipment that’s the hardest part. Most often we find reasons, big or small, for avoiding exercise that day. There are always excuses to skip the gym. However, once you find that motivation and tell yourself reasons why you should be working out, you could be on your way to better overall health. Here are some of the top excuses when it comes to breaking a sweat:

I’m Too Busy

Of course, with a hectic schedule, exercising can be harder to come by. But this doesn’t mean it should be ignored altogether. Working out can be a big stress reliever from everything you have on your plate.

“You make your schedule and can find the time to devote 45 minutes to one hour to you,” explained The Huffington Post.

If you mark your weekly calendar and make time for a workout, even if it’s short, you’re less likely to skip it. You won’t have the same “I ran out of time” excuse because you made time! If you find there are days when you simply can’t spare an hour, try to fit in a little movement here and there. Forbes said ten minutes can really add up if you make a habit out of it. Take the stairs at work or go take your dog for a quick walk in the morning.

I’m Too Tired

When your alarm goes off first thing in the morning, it’s natural not to want to hop right out of bed and onto a cardio machine. When the morning sneaks up on you, remember why you want to work out. Really getting to the reason behind getting fit – whether it’s to relieve stress or just become healthier in general – you’re more likely to be motivated and stay motivated. Everyday Health said that once you get in the habit of up for an early morning jog, your body will become used to it and you’ll find it gets easier to wake up.

I Don’t Want To Exercise In Front Of Others

For some, going to the gym and breaking a sweat around strangers isn’t their idea of a good time. And who can blame them? According to Forbes, women are actually less likely to take a walk if they don’t see other women in the area exercising. Home gym equipment is an easy way to solve this issue. True Fitness designs premium cardio equipment like bikes, ellipticals and treadmills that are dedicated to giving you a smooth and quality workout. The TRUE Motivation Series of treadmills provides another layer of motivation for home workouts as well, with options like a heart rate cruise control that keeps you at a cardio level perfectly suited to your needs for the duration of the workout.

Six mistakes you don’t want to make on the treadmill

Posted on by Angie Tinsley

It's no big secret that home treadmills can give you a chance to shed those excess pounds and even improve your overall health at the same time. However, if you want to see these results, it's vital to use the equipment in a way that helps your body rather than hurts it. There are a few common mistakes that avid treadmill users fall prey to that can turn a potentially successful workout upside down. Avoid these treadmill blunders to stay in shape and really pump up your workout:

Relying on the handrails
The rails on the sides of the treadmill really slow down your body's ability to get a proper workout if you're constantly holding onto them. Although the rails may be tempting at times when you get fatigued, try to push through it. Your body will be better for it.

"When you hold onto the rails, you're holding your weight up, and not using your legs to hold your weight up," explained fitness manager Jennifer Poulsen of 24 Hour Fitness. "In that case, you're not getting your heart rate up, and you're not burning enough calories."

If you're really in need of a break, ignore those handrails and simply slow down your pace again until you feel you can pick up speed.

Bad posture
If you're walking or running on the treadmill with bad posture, you may be burning calories, but you also may be giving yourself back problems. SelfGrowth.com said that many people tend to lean forward and hunch over on their treadmill during their workout. This can cause damage to the muscles in your back and create other problems later on. According to Arthritis Today, you should instead walk naturally, just as you would outside.

Ignoring the incline
Even if you're moving at a swift pace, you may not be going as fast as you think you are. When you run outside, the terrain and weather, such as natural wind resistance contributes to a more intense run. The incline on a treadmill sometimes does part of the work for you. Therefore, Active recommended adding a one or two percent incline to increase your pace and give you an extra push. Increasing the incline also gives your leg muscles a better workout!

Exercising without tunes
Although you may not realize it, listening to music can actually help improve your workout in a few ways.

"Listening to music while walking on the treadmill can improve focus, relieve stress and boost motivation," explained Arthritis Today.

If you're anything like the rest of us, motivation is sometimes hard to come by on the treadmill. It's easy to want to just give up or slow down. Music provides a way to keep you going and improve your fitness level. Try creating a playlist before hopping on the treadmill of all your favorite songs that will give you that extra push you need to finish your workout.

A choppy stride
Short, choppy steps on the treadmill won't get you very far. Some individuals tend to change their running technique because they're on a machine rather than outdoors. However, it's important to maintain the same pace and running techniques on both. Try taking natural strides on a treadmill instead. Pei Road Runners said that overstriding is a common mistake.

Getting off the treadmill
When you get tired and want a drink of water, it's many people's first instinct to step off the treadmill and rest on the sides. However, this may be doing damage to your joints and disrupts the flow of your workout, according to Active. Instead, you should simply reduce your speed so you can take a quick breather, grab a drink of water and be back on your way to a better workout. Once you step on the sides for a break, it's easy to lose that motivation that you worked so hard to maintain in the first place.

Three things you should never do before a workout

Posted on by Angie Tinsley

When you’ve finally found the motivation to hop on that elliptical machine, you’ll want to make sure you get the best and safest workout possible. Although your workout is important, what you do before your workout can actually make a difference in your exercise plan and progress! Make sure to avoid these pre-workout blunders to ward off injury and shed off those excess pounds.

Never skip stretching
Stretching before exercising is one of the best ways to prevent injury. It loosens up your muscles and gets them warm for an intense workout. Improving Your World says that when muscles are stiff, your overall fitness will be negatively affected. When you have more flexible muscles before a workout, you’re likely to have full range of motion. The Mayo Clinic said that stretching also increases blood flow to the muscles. However, it’s important to remember to never stretch cold. Yes, stretching is important, but stretching when the muscles are cold can lead to injury.

“Instead, warm up with five minutes of light cardio or start off slow for the first 10 minutes of your run, bike ride or swim,” explained Self magazine.

Never work out on an empty stomach
Working out before you’ve eaten anything can cause muscle loss, according to the Strength and Conditioning Journal. Brad Schoenfeld, president of Global Fitness Services and a professor in the department of exercise science at Lehman College, spoke on this, saying:

“When you’re hungry, your body goes into survival mode and draws protein away from muscle, where it’s less crucial to survival, than from your kidneys and liver, where the body normally looks for protein.”

When you lose the muscle mass you worked so hard for at the gym, your metabolism slows down, making it all the more difficult to slim down. However, it’s important to keep in mind that eating too much or eating the wrong foods can really be detrimental to your workout as well. Eating too much can leave you feeling less energized and even lead to cramping, producing a lower quality workout. U.S. News and World Report suggested you avoid salty french fries and carbonated drinks – i.e. carbs and sugar – before any workout. This is a good way to give yourself and upset stomach and a not-so-great workout. Instead, Her Campus recommended Greek yogurt, toast with peanut butter or fruit.

Never workout dehydrated
Because our bodies are about two-thirds water, it’s vital for your body to get enough H20 for an effective workout. Her Campus suggested drinking one glass prior to your workout to ensure that you’re hydrated. But, don’t overdo it! Drinking too much can leave you feeling full and bloated.