Commercial Fitness Home Fitness

Month: February 2013

Tricks for a more comfortable stride

Posted on by Angie Tinsley

Whichever piece of home gym equipment you choose to break a sweat on, you're heavily relying on your feet to get you through that workout. But if you're an avid runner or simply have problems with aches and pains in your feet, working out may prove to be a bit more difficult. According to Runner's World, our feet absorb more force during running than any other part of the body. However, by caring for those running feet in the right way, you can reduce soreness and even prevent injury, prompting more effective workouts in the future. Here are a few tricks to try for healthier feet:

Choose the right equipment
Running on home treadmills is an extremely effective way to get in shape fast. However, if you're experiencing an uncomfortable stride, you may want to consider switching over to TRUE's PS800 Treadmill. This stylish piece of equipment has an orthopedic belt which offers the ultimate reduction of impact on the joints and knees. You'll instantly notice more comfort with each step you take.

Try an elliptical
If the impact of treadmill strides are too much for your feet to handle, try running on an elliptical machine instead. The gentle and swift movement of TRUE's ellipticals give your joints the comfort they desire accompanied by an effective workout. The M50 Elliptical even has soft step orthopedic footpads, which work to decrease the stress of impact on your joints, making your workout more comfortable than ever.

Grab a tennis ball
Tennis balls provide runners with a great way to massage the foot and help get you prepared for more workouts with less aches and pains. According to ESPN, you should sit or stand and place the ball under the arch of your foot. By rolling it along the bottom of the foot, you'll be massaging out any sore areas.

Find the right fit
It may be your running shoe that is contributing to the health of your feet. Bad shoe selection can cause anything from calluses to blisters, according to Rick Braver, a podiatrist who treats many runners. Check out your nearest running specialty store and shop around for the shoe that best fits your foot. You may want to ask whoever works there to size you, as you may be choosing the wrong size shoe.

If you already have comfortable shoes, you'll want to take a look at the age of your footwear. If they're a bit worn out, you probably don't want to continue using them for your workouts. According to Runner's world, the average life of most running shoes is 350-500 miles.

Ten reasons to start running now

Posted on by Angie Tinsley

If you’re looking for a slim and trim figure, a healthier heart and improved joint mobility, we may have the answer for you: running. Many may not enjoy running or simply struggle to find time to run with their busy schedule. However, here are a few arguments right here that may change your mind about running:

1. Stay healthier
One of the biggest reasons people start running is to stay healthier. According to Greatist, those those who live an active lifestyle are less likely to develop colon cancer and even decrease their chances of developing breast cancer. Runner’s World also noted that 30 to 45 minutes of moderate daily exercise gives your immune system a boost.

2. Enjoy your carbs
Working out gives you the perfect excuse to eat carbs. Who doesn’t love a plate of pasta? And these carbs actually give you energy for an improved running performance. But, be careful to not overdo it.

3. Fit into those skinny jeans
We all have that pair of jeans sitting in our closet that we wish we could still fit into. But if you hop on the treadmill, you may be able to change that. Running is one of the best ways to torch those calories. According to Greatist, a 160 pound person can burn more than 850 calories an hour.

4. Remember more
Aerobic exercise has even been shown to boost memory. So while you’re running, you’ll not only be building up your muscles, but your brain power as well. A study published in the Proceedings of the National Academy of Sciences reported that participants who got their heart rate up performed slightly better on a subsequent memory test.

5. Have a healthier complexion
Working up a sweat on your treadmill can actually get you on your way to a healthy glow. Greatist stated that sweat can actually rid the face of the impurities that clog pores that lead to breakouts. Exercising may also boost natural oils, keeping your complexion looking natural and fresh.

6. Gain confidence
Running is a great self-esteem booster. The more you workout, the more calories you burn and the better you’ll feel about how you look. Ever heard of getting a “runner’s high?” According to Active, when you run, chemicals called endorphins are released into your mind which improve your mood, outlook and even your overall happiness.

7. It’s simple
Think about it. All you have to do is jump on your home fitness equipment and you’re set to go. TRUE’s treadmills even have preset workout programs to reach your fitness goals, so you don’t even have to worry about anything!

8. Healthy joints
According to Women’s Health, those who weigh more are more prone to developing osteoarthritis. Those who run are more likely to maintain a healthy weight and have a decreased risk for poor joint health. TRUE’s home treadmills are perfect for getting in a great run while still experiencing joint comfort. The M50 Treadmill, along with many of TRUE’s other treadmills, is equipped with an orthopedic belt which offers the ultimate reduction of impact on both the joints and knees.

9. Less stress
If your life is totally and completely stress free, well, we’re jealous. But if various factors like work, family and relationships are causing you stress, a bit of running may, according to Women’s Health, reduce anxiety.

10. Catch more z’s
If you exercise during the day, you may be more likely to get a better night’s sleep, explained Discovery Health. However, the time in which you run may make a difference. Exercise in the late afternoon may be your best bet. It raises your body temperature above normal a few hours before bed, allowing it to begin dropping before you fall asleep.

Four ways to run faster on your treadmill

Posted on by Angie Tinsley

Whether you're just jumping into running or are looking to get a more intense workout, running a bit faster will help you to torch the calories. However, this is often easier said than done. Once fatigue sets in, it's hard to keep up that fast pace. Here are a few ways to maintain an intense workout and increase your speed on the treadmill:

Use home treadmills to your full advantage
TRUE's PS100 Treadmill offers one of the largest running surfaces in the industry, giving you the necessary amount of room for longer, faster and more effective strides. This piece of home gym equipment also has a wireless heart rate monitoring system. This will help you make sure that you're working out to your full potential.

Fuel your body
Much like a car, you need to fill your body with the right materials in order for it to run properly. If you fill up on fat-packed snacks, you're likely to feel sluggish and your run will suffer. Shape Magazine suggested eating fiber-filled, complex carbohydrates. This could include brown rice, multi-grain crackers, oatmeal, bananas, sweet potatoes or apples and walnuts.

Eating the right foods after your workout is just as important. According to the Journal of the International Society of Sports Medicine, consuming protein and some carbohydrates is best immediately following exercise. Shape Magazine recommended finishing off your workout with a protein shake, steamed vegetables, multigrain bread and peanut butter or quinoa.

Hill training
According to Runner's World, utilizing the incline on your treadmill will help to improve your stamina and speed. Try increasing the incline for one minute, then lower the incline for a minute of recovery. Keep repeating this for a great workout and effective results. TRUE treadmills are also equipped with preset programs that offer hill training as well as interval training to increase your speed.

Pump up the tunes
When you're working out, having an exercise playlist ready to go on your iPod can really help to amp up your workout to the next level. Your favorite song can be just what you need to finish an intense sprint and give you the push you need to keep going. In fact, according to a study at the University of Plymouth in the UK, those who turned up the tempo and volume of their music saw increased speed and heart rates. Both TRUE's PS850 Treadmill and ES900 Treadmill are iPod compatible so you can have a great workout while listening to your favorite tunes.

Five ways to overcome mental blocks in your running routine

Posted on by Angie Tinsley

We’ve all been there. One moment you’re running along, contentedly following your workout routine or training for your next race, and then it hits you: self-doubt. A mental block can be as detrimental to your exercise routine as a physical injury. According to Runner’s World, self-intimidation can result in “failure-oriented stress” that tightens muscles, distracts you from your goals and can even hamper coordination, making it difficult to find your stride. Here’s a few mental comebacks to help you banish self-doubt and get back up on your TRUE Fitness treadmill:

1. It’s OK to change your plans
If you accidentally sleep in or a last minute meeting comes up that infringes upon your running time, don’t panic. It’s OK to tweak your routine to accommodate your schedule. Life happens, and you shouldn’t label yourself a failure because you had to deviate from your plan for a day. You’re allowed a day of rest.

2. Take pride in yourself
Don’t be intimidated by entering a race for the first time. Take pride in the fact that you had the courage to sign up in the first place. Remember: Any number of factors can affect your performance - everything from age to past injuries – so don’t compare yourself to other runners.

3. Don’t dwell on your fears
Having doubts and fears is natural, but dwelling on them can prevent you from improving, sports psychologist Doug Hankes explained in Runner’s World. Listen to your body and allow yourself to rest if necessary. Spend your running time focusing on your improvement rather than what the next race outcome will be.

4. Find the right treadmill
There’s a ton of great fitness equipment that can help keep you motivated. Running on a TRUE Fitness treadmill with preset and saved programs can remind you that you’ve completed certain workouts before and you’re capable of doing it again. The TRUE HRC Cruise Controlâ„¢ available on many TRUE Fitness treadmills, such as the TRUE Z5.0, will help you maintain your target heart rate and achieve your goals.

5. Refocus
If you find yourself worrying too much, take a moment to remember why you love running in the first place. The next few times you exercise, forget about your goals and just have fun. If you recapture the joy you found in running it will make it easier to meet those goals later on.

Four of the best-kept workout secrets

Posted on by Angie Tinsley

It’s a known fact that exercising on home fitness equipment can help you trim your tummy so that you’re ready for beach season. But there are some things that can boost your workout to make it even more effective and worth your while. Everything from what you’re exercising on to how you move your body can make a difference in the results you get from your workout. Here are a few workout secrets to keep yourself in tip-top shape:

Move your whole body
According to Allure Magazine, you burn more calories when both your upper and lower body are involved in the process. This can easily be done on any treadmill or elliptical. TRUE Ellipticals come with moving handles to tone your arms while you work on your cardiovascular fitness. Running backwards on the elliptical is another way to tone various muscle groups like your hamstrings, quads and calves.

Get the right equipment
Of course if you’re not running on the right fitness treadmill, you’re not allowing yourself the best workout possible. You need a piece of equipment that’s going to give you a comfortable workout that won’t leave your joints sore and you unable to reach your potential. TRUE’s Z5.0 Treadmill has an orthopedic belt specifically to give you the most comfortable workout possible. It works to reduce impact on your joints and knees, giving you the ability to get the most out of your stride.

Track your progress
Fitness Magazine recommended staying motivated by writing down when and how you exercise. Even though you may not be seeing changes in your body instantly, you’ll be seeing your progress on paper. Checking out how much you’re improving each week can help you to stay inspired and motivated to stick to your schedule. This can also help you to set goals. If you walked on the treadmill for 30 minutes last week, try amping up your workout routine by including bursts of sprints.

Tone while running
By running on TRUE’s M30 Elliptical Trainer, you’ll find that toning all the muscle groups is easy. With TRUE’s new patented virtual personal training coach program, Cardio 360, you’ll be working parts of your body you didn’t even know you could strengthen! You’ll have your own personal trainer which helps you work all of the major muscle groups to get the most out of your workout. In as little as 20 minutes, you will have toned your body by doing muscle isolating exercises. There’s even an upper-body only workout option! What other elliptical machine does that?

Tips to avoid running injuries

Posted on by Angie Tinsley

We’ve all experienced the frustrations of running and suddenly feeling pain in our knees, ankles, shins … or just about any other part of our legs. Oftentimes, it’s these injuries that keep fitness fanatics from getting the most out of their workouts. Here are a few ways you can prevent those pesky injuries from happening and get you closer to the body of your dreams:

Joint-friendly treadmills
Going for a run outdoors may not be the best idea for your joints. Running on concrete streets can put more stress on your joints than home treadmills. In fact, The Huffington Post said that running on the treadmill may be better suited for individuals who have trouble with aches and pains in their feet as well. TRUE Fitness has a line of fitness treadmills that help runners reach their fitness goals in a comfortable and safe way. The TRUE M50 Treadmill provides a soft deck cushion which takes some of the impact off of each stride, giving the user the most natural motion possible. With this one-of-a-kind orthopedic belt, users will notice an increasingly comfortable workout with each stride.

Keep good form
When breaking a sweat on your cardio fitness machine, you may start to notice that the more fatigued you become, the more your form slips. Assure that you always maintain a steady heart rate on the PS300 Treadmill, which has a wireless heart rate monitoring system. This allows the runner to stay around your target heart rate. Simply enter your target at the beginning of the workout, the Heart Rate Control Cruise Control will take over and work to adjust your speed and incline throughout your workout to ensure you’ll maintain your goal heart rate.

Rest
Fitting in a period of rest in between workouts is just as important as the workout itself. Fitness Magazine suggested resting one to two days between runs. Injuries most often occur when bone or tissue is continually being used without time to rejuvenate. Create a schedule to follow to ensure you’ll have periods of rest between bouts of and exercise.

Strengthen your legs
According to Fitness Magazine, stronger leg muscles absorb more impact. Utilize the incline option on your treadmill at home to build up your muscles and to ward off potential injuries. Walking on a flat surface is great for your legs, but by amping up the incline, you’ll be getting much more out of your workout. According to The Nest, the incline works your quads, hamstrings and glutes. You could also consider doing some squats or other leg exercises in between cardio workouts.

How to use food and fitness to combat stress

Posted on by Angie Tinsley

For many Americans today, stress may seem like a fact of life. We cram our days full of commitments and activities. And although a little stress may be good for productivity, too much of it can lead you on a dangerous path. From premature aging to an increased risk of chronic disease, the health risks of too much stress outweigh the benefits. So if you’re lacking in vacation time and have a surplus of stress, hop on your TRUE Fitness equipment and follow these healthy tips:

Exercise, exercise, exercise!
Exercise can be a huge stress reliever. It pumps up endorphins and improves your mood, and can be vital to maintaining mental as well as physical fitness. Try to hop on your TRUE Fitness treadmill three to five times a week for 30 minutes, and be consistent! The TRUE M50 Treadmill comes with seven preset and two custom fitness programs, so it’s perfectly designed to help you achieve the consistency you need to combat stress.

What to drink
Beverages like green tea, milk and orange juice can be helpful in the battle against stress. Green tea contains the amino acid theanine, which has been proven to relax the mind and reduce stress. The calcium in milk can help regulate your mood, and the vitamin C found in citrus has been shown to decrease the physical and psychological effects of stress.

What to eat
You may have been warned against stress eating in the past (and we’re certainly not telling you to grab a pint of ice cream to lighten your mood), but there are certain foods you can pack away to reduce stress without packing on the pounds. Fish rich in Omega 3s such as salmon and tuna have been shown to reduce anxiety, and leafy greens containing magnesium (like spinach and cabbage) will also help calm your nerves. Carbohydrates can also boost your mood, so reach for some oatmeal in the morning.

Dessert too!
OK, we may not normally advise you to eat sweets, but there may be a good reason you reach for a bar of chocolate when you’re feeling frazzled: dark chocolate contains antioxidants that reduce stress. And if that isn’t reason enough to treat yourself, studies have shown eating chocolate regularly can reduce the level of stress hormones in your body. So go ahead, treat yourself!

How to keep up with your running routine during pregnancy

Posted on by Angie Tinsley

Pregnancy may change your body dramatically, but it doesn’t have to completely alter your fitness routine! Of course, you shouldn’t expect to stay at the level of your pre-pregnancy running routine in your third trimester, but having a bun in the oven is no reason to stop completely. With the right workout tips and TRUE Fitness equipment, you can continue to run safely until the baby arrives:

Know it’s OK
While expectant mothers may be fearful that continuing to run during pregnancy is dangerous, exercise can actually be beneficial for both mother and baby. However, it’s still important to talk to your doctor about your intention to continue running and make sure you’re exercising as safely as possible.

Take it slow
As your pregnancy progresses, you may find you can’t run as quickly or take hills as hard as you used to. Be sure to listen to your body: if you feel any pain or pulling, take a break. Don’t push through discomfort like you may have pre-pregnancy. Now is the time to maintain your fitness level, not push it.

Avoid running in high temperatures
Running inside on a TRUE Fitness treadmill in an air-conditioned room will help prevent you from overheating. The TRUE PS800 treadmill also uses the TRUE Soft Systemâ„¢ and has an orthopedic belt for minimal impact on the joints and knees and maximum safety while running.

Be sure to stretch
Stretching before and after each workout is especially critical while pregnant. It will help prevent sore muscles and back pain, and make it possible for you to continue to run well into your pregnancy.

Stick to flat surfaces
As your belly grows and your center of gravity shifts, you become more likely to slip and fall. Running on flat surfaces like a TRUE Fitness treadmill while holding onto the handles will make it less likely that you lose your balance and increase safety for both you and your baby.

Stay hydrated
Drink plenty of water before, during and after your run. Although hydration is always important when exercising, it’s especially important during pregnancy: according to BabyCenter, dehydration can decrease blood flow to the uterus and may cause premature contractions.

If all else fails, switch to the elliptical
As your pregnancy progresses, you may find that running is simply too high impact. Switch to the TRUE ES700 Elliptical Trainer to maintain your fitness levels during pregnancy  while keeping pressure off of  your joints. The TRUE ES700 is designed for maximum comfort and safety with its Core Drive™ System, TRUE Lock™ footpads and ergonomically designed multi-grip handles.

Keep your motivation with this pumped up playlist

Posted on by Angie Tinsley

One of the best ways to stay motivated on home fitness equipment is to listen to a playlist of your favorite tunes. When you’re on that last leg of sprints or going through a tough incline, these songs are sure to give you the inspiration to push through and get you on your way to achieving your fitness goals. TRUE Fitness has a line of cardio fitness equipment that allows you to plug in your iPod or phone to instantly hear your favorite songs, available on both the TRUE PS850 and ES900 treadmills. Try adding a few of these songs to your workout playlist for your next run:

Warm-up
Before your workout on your home treadmill gets up to full speed, start off with a quick five minute warm up. According to Fit Day, a good warm up will get your heart pumping, increase muscle circulation and get you ready for your workout. It’s important to physically prepare your body for the workout ahead. Try out these songs to get you ready for exercise:

Don’t Stop Believin’ – Glee Cast
Too Close – Alex Clare
Like a Prayer – Madonna
Feel Again – OneRepublic
Hey, Soul Sister – Train

Cardio beats
The middle part of your workout is often the most intense. Therefore, you’ll need tunes that amp up your energy and keep pushing you through the remainder of your workout. Studies have even found that pumping up the volume on your iPod can help you get through a workout.

“Psychologically, music gets you pumped up and it also distracts you from what you’re doing,” explained Janet McMordie, a graduate student studying kinesiology at the University of Western Ontario. “Music might also cause a surge of adrenaline that kicks things up.”

Kick your workout regimen in gear by turning up these tunes on your iPod:

Rock Your Body – Justin Timberlake
Technologic – Daft Punk
Dollhouse – Priscilla Renea
Heads Will Roll – Yeah Yeah Yeahs
Born This Way – Lady Gaga

Cool down
While a warm up is essential, a cool down is equally as important. Reduce your speed so that your body has time to recover and get back to a normal resting heart rate. Suddenly stopping after an especially intense workout, according to Fit Day, can leave you feeling dizzy. Cooling down also reduces muscle soreness and allows blood to circulate throughout your body. Here are some tunes to help you cool down:

Stop This Train – John Mayer
The A Team – Ed Sheeran
American Honey – Lady Antebellum
Banana Pancakes – Jack Johnson
Even If It Breaks Your Heart – Eli Young Band