Commercial Fitness Home Fitness

Month: May 2013

Regular exercise can reduce health problems

Posted on by Angie Tinsley

If losing weight and toning your body aren't good enough reasons to get you onto your home treadmill, consider this: Regular exercise can combat a whole host of health issues, both physical and mental.

"When it comes to preventing health problems, exercise is one of the best medicines we have, " Dr. David Katz, founding director of the Yale University Prevention Research Center, told Health.com.

But what can it actually do?

To begin with, exercising boosts your immune system, which can help you take on any number of health issues from the common cold to more serious illnesses. In fact, according to The New York Times, studies show that exercise decreases the risk of breast cancer by up to 30 percent and colon cancer by up to 50 percent.

In addition, getting into a regular fitness routine can help reduce the effects of mental or emotional disorders, such as anxiety and depression. Just 30 minutes of exercise can make you more resilient against stressors in your daily life, and half an hour of exercise three times a week can be as effective as medication in relieving symptoms of depression, The New York Times reported.

"People who work out consistently report less overall stress, anxiety and depression," Michael Otto, Ph.D., co-author of "Exercise for Mood And Anxiety," told Health.com.

For those who still have difficulty getting into a regular workout routine, having home gym equipment with pre-programmed exercise plans can make a world of difference.

The TRUE Fitness M30 treadmill comes equipped with seven presets and two custom workouts, which means that even if you choose to hop on the treadmill when you're groggy in the morning, you can be assured that you're getting the most out of your routine and boosting your health benefits in the process.

How to make your workout go by faster

Posted on by Angie Tinsley

Sometimes the biggest obstacle in convincing yourself to work out on a more regular basis isn't your schedule or your physical ability, it's that time sometimes seems to go by so slowly when you're on your home treadmill. When it comes to exercising, finding the right motivation is really half the battle. If you're looking for waysto make your workout more enjoyable and go by faster, try out these creative ideas:

1. Find the right treadmill
Your home treadmill should be working with you, not against you, so make sure you have the home gym equipment that is best suited to your fitness needs. For example, the TRUE PS300 treadmill has an easy-to-read LCD screen that will help you monitor your progress. Like many TRUE Fitness treadmills, the PS300 also comes with preset workout programs, so you can make sure you're exercising in a way that will help you see results.

2. Create an epic playlist
What music gets you pumped up and in a good mood? The theme song from "Rocky"? "Eye of the Tiger"? How about the latest tune from Beyonce or Swedish House Mafia? Upbeat music has been proven to increase strength, speed and endurance, so picking the right playlist can truly help your workout cruise by. You can even sync your iPod with the TRUE Fitness PS850 treadmill. 

3. Use the power of imagination
When you've hit the point in your exercise routine when you just don't think you can run any longer, turn to the power of imagination for a little inspiration. Where's your favorite place in the world? The coastline of the Mediterranean Sea? The streets of your alma mater? Picture yourself there – reliving those memories – and the rest of your workout will fly by in a flash.

4. Make it a contest
If you're looking to put your competitive nature toward a purpose, this is it. While personal goals will certainly help motivate you to workout more regularly, whether your objective is to lose weight or lower your body mass index, telling a friend about your plans and competing to see who can reach their goal first will make each workout go by much more quickly. If you keep tabs on each other's progress you'll not only be more likely to exercise, it will also serve as a bonding experience.

Get a great workout on a recumbent exercise bike

Posted on by Angie Tinsley

For true fitness enthusiasts, the prospect of altering their workout routines to include using a recumbent exercise bike may seem like a bit of a cop out. After all, how much can you really challenge yourself while sitting in one of TRUE Fitness's ergonomically designed mesh seats? Quite a lot, as it turns out. Recumbent exercise bikes are not only easy on the joints, they can be used by people of all fitness levels. Given the right tools, you'll get a workout so great that you may never go back to your normal fitness routine.

Make sure you have the right equipment
Like with any cardio fitness equipment, if you skimp on quality when purchasing a recumbent exercise bike you'll be more prone to injury and your workout may suffer as a result. If you're going to switch to using this machine regularly, try the TRUE PS50, which is specifically designed for beginners or anyone recovering from an injury. Its mesh seat can also be adjusted to fit every body type – so you can be assured of maximum comfort during your cardio workout.

Play with the resistance
To amp up your workout routine on a recumbent bike, you can easily increase the resistance to make sure your leg muscles are working hard enough for you to see results. You may need to continue to play with your bike's resistance level as your physical fitness improves. You can also give your heart rate a boost by increasing the speed at which you pedal.

Try interval training
Another way to upgrade your workout on a recumbent bike is by introducing high intensity interval training into the mix. This anaerobic exercise will help you burn fat and lose weight. The key to interval training is to push yourself as far as humanly possible – pedaling as fast as you can – for short spurts of time, then pedal slowly during each resting segment so you can recover. With interval training, you'll be able to see results even from short workouts.

Use proper form
Because the TRUE PS50 home recumbent bike is so comfortable, you may be tempted to be a bit lazy when it comes to form, but don't succumb! You can place your hands on the handles in front of you, but be careful not to lean forward. As you complete your workout, try to maintain a straight posture with your back tightly pressed against the seat. This way, you will be able to push harder while pedaling. If you lean forward, you may create a muscle imbalance.

Get Ready For Your Big Day With These Wedding Dress Workout Tips

Posted on by Angie Tinsley

To the girls who pretended to be brides by wearing pillowcases on their heads when they were young, summertime means one thing and one thing only: wedding season! If you’re one of the lucky ladies who’s getting hitched in the next few months, you’ve probably already thought about ramping up your workout routine to get wedding dress ready. There are tons of fitness regimens out there, and the one you choose will depend on the type of dress you plan to wear – just remember these tips:

1. Give yourself plenty of time
Getting wedding dress ready doesn’t happen instantly, so you’ll want to give yourself plenty of time to get fit in between all the phone calls you need to make about vendors and venues for your big day. It takes at least six weeks to see results from strength training, so let that be your minimum time frame. Think of exercise as an easy way to blow off steam when the stress of wedding planning starts to get to you.

2. Don’t forget about cardio
While strength training is an important part of any wedding workout, your fitness routine will be more effective if you don’t neglect the cardio. Run on your home treadmill or elliptical four to five days per week, and sprinkle in strength training throughout. The TRUE Fitness ES700 elliptical is perfect for soon-to-be brides because it delivers a natural, stable workout and makes it possible to concentrate on your upper-body, lower-body or core through its unique Cardio 360â„¢ program.

3. Keep the cut of your dress in mind
Let’s be honest: When it comes to your wedding day, it’s all about the dress. You’ll want to keep this in mind as you decide what workout regimen is right for you. Your weight and strength training should focus on the areas of your body that will be exposed, so search for moves that target your shoulders, arms and back.

4. Circuit training is effective
No matter what combination of moves you choose, circuit training can be effective. This involves doing short resistance exercises in a quick, successive order that targets different muscle groups. It’s a great way to keep your heart rate up and firm and tone your body. Combine with a healthy amount of cardio throughout the week and you’ll be looking your best when it’s time to walk down the aisle!

Three reasons your diet isn’t working

Posted on by Angie Tinsley

Trying to stick to a diet and lose weight can be one of life’s more frustrating endeavors. If you’ve tried every trick in the book and still aren’t seeing results, it’s possible that you’re making some common dieting mistakes. To kick your weight-loss plan back into gear, make sure you avoid these pitfalls:

1. You’re not exercising regularly
Even the best diets won’t be able to help you lose weight if adjusting what you’re eating is all you do. Regular exercise is also an important component of any plan to lose weight, so make time for a quick run on your home treadmill several times a week. The TRUE Fitness M30 treadmill makes it easy – it comes with seven preset workout programs so you don’t even have to think about the optimal way to conduct your exercise routine if you don’t want to. It also is equipped with TRUE HRC Cruise Controlâ„¢, which allows you to lock in your target heart rate.

2. You aren’t eating enough
In order to lose weight you need to have a well-functioning metabolism, and that isn’t going to happen if you aren’t eating enough. Skipping meals may cause your body to lose the ability to feel full, so it’s best to eat many small meals throughout the day. Having a decent breakfast every morning is especially important because it will jumpstart your metabolism. Aim for approximately 500 calories for this meal- try a whole wheat bagel with peanut butter and banana if you need something you can eat on the go.

3. You’ve cut out carbs or fat
Although some of the more popular diets require completely cutting out carbs or fat, doings this can leave you without necessary nutrients, thereby making it difficult to keep off the weight. The trick is to maintain a balanced diet of healthy food. If you cut out carbs or fat completely, you’ll just gain the weight back when you start eating them again.

Advice for becoming an ultra runner

Posted on by Angie Tinsley

As far as crazy fitness goals go, running in an ultra marathon may just be the pinnacle. But for anyone who’s a regular runner and enjoys participating in marathons, it may not be as crazy as you think. In fact, given the right amount of training and the motivation to get there, any avid runner can become an ultra marathoner – running 50 miles or more in no time.

Choose a race
Before beginning your ultra marathon training, it’s best to have a definitive goal to work toward, so go ahead and sign up for a race. You’ll want to consider location, what the geography of the course is like and whether or not the race allows ultra marathoners to run different distances (e.g. 50 or 100 miles). A few popular options include the Ice Age Trail 50, Heartland 100, Rocky Raccoon and the Le Grizz Ultramarathon. .

Give yourself plenty of time
If have already completed a few marathons, you’ll need at least 16 weeks to get yourself in shape for your first ultra marathon and should schedule accordingly. There are tons of training programs available online, so find one that fits best with your schedule and goals. Ideally, you should be able to get to the point where you’re running 15 to 18  miles for your weekly long run.

Find some flat ground
Especially when you first begin to train, you’ll want to find flat ground for as close to 50 miles as possible. Running on a fitness treadmill can also be a helpful training option because the ground is guaranteed to be flat. In addition, the TRUE Fitness Z5.4 treadmill has extreme durability that can stand up to those long runs. It is also outfitted with TRUE’s patented Soft Selectâ„¢ system, which allows you to adjust the deck firmness to reduce the stress on your feet and legs.

Start slowly
When developing a pace at which to run during your ultra marathon, you’re going to have to start a bit more slowly than you would on your traditional 26.2-mile runs. A pacing miscalculation won’t just mess with your finish time, it could prohibit your ability to complete the race at all. When you begin each run, aim for a pace that’s approximately half a minute slower than your marathon pace. Then, find a rhythm. You won’t be running the full 50 miles – there’s some walking in there too – so discover which combination will work best for you.

Triathlon training tips for beginners

Posted on by Angie Tinsley

Although the idea of participating in a triathlon may be intimidating, more athletes are taking the plunge every day. According to USA Triathlon, participation in this extreme athletic event is at an all-time high, and its popularity is growing every year. There’s no getting around the fact that it’s an intense workout – completing miles of swimming, running and cycling in one day is certainly no picnic. But given the right training and attitude, you’ll be ready to tackle your first triathlon in no time. Use these tips to help get you there:

1. Sign up for a race
If you really want to be a triathlete, the first thing you need to do is sign up for a race. Nothing is a more powerful motivator than having that date circled in red on your calendar. Once you have that major goal set, you will be able to create more manageable weekly objectives so you’ll be fully prepared for the big day.

2. Give yourself plenty of time
Even if you’re a fairly active individual, you’ll need a good chunk of time to train for the triathlon because it will test your physical limits in a way they never have been before. You should give yourself at least 12 weeks to prepare.

3. Use the right equipment
When training for something as big as a triathlon, having the right cardio fitness equipment at your disposal will be a key component of your success. All you’ll need for the swimming portion is a pool or lake to train in, but you won’t want to skimp on your home treadmill or exercise bike. TRUE Fitness home gym equipment is the best you can buy, and with patented technology like the TRUE HRC Cruise Controlâ„¢, you’ll have no trouble making sure you get the most out of every single training session.

4. Make a training plan
Now that you have the right cardio fitness equipment and a race date to work toward, it’s time to make a training plan. To reduce your risk of injury, you should never increase the number of minutes or miles that you swim, bike or run each week by more than 10 percent, so plan accordingly. In addition, you will want to devote equal amounts of time to each of the three events in a triathlon. You may feel that you’re already a strong runner, but if you neglect this part of your training program you’ll be in for a nasty surprise on race day.

Avoid injuries when getting back into shape

Posted on by Angie Tinsley

With summer rapidly approaching, you may be thinking about getting back into shape after a long winter of hibernation. While it's certainly a good idea to start exercising again – staying fit will keep you happy and healthy – you want to be careful about jumping back in too quickly and potentially injuring yourself.

Find a fitness treadmill that will work with you
Running on a home treadmill that will reduce the impact on your joints and knees is key to avoiding injury as you start getting back in shape. The best-selling TRUE Fitness PS300 treadmill comes equipped with an orthopedic belt, which is specifically designed to decrease the likelihood of injury so you can have a more comfortable run. Its side handrails also make the PS300 extremely safe for fitness novices.

Start slow
Even if you worked out on a regular basis just a few months or years ago, don't assume that your body can still handle that same level of exercise intensity. If you used to run five miles a day, consider that a goal to work toward, not a starting point. If you don't ease yourself in gradually you could sustain an injury, which would completely derail your workout plan.

Get plenty of rest
If you stick to low-intensity exercise, you should be able to work out every day. However, high-intensity training requires at least two to three days of rest in between each session. If you give your body time to recover, you will be able to do more during each workout.

Mix it up
Another great way to reduce your risk of injury as you get back in shape is to regularly switch up your fitness routine. Run a mile or two on your home treadmill one day, and concentrate on strength training the next. By working different muscle groups, you will have more effective workouts and build up your strength.

New runners may need help choosing a stride rate

Posted on by Angie Tinsley

If you're a novice runner, a new study shows that you may not be the best person to determine your stride rate, which means you could benefit from using a preset program on your home treadmill.

When new runners participating in the Dutch research study were asked to run at whatever stride they wanted, none of them picked the most economical or efficient pace, according to the researchers' findings.

For their study, the researchers selected 10 men in their early twenties who were experienced runners and 10 who were physically active, but not long-time runners. The participants were first allowed to choose their own stride rates on a treadmill then asked to match the beat of a metronome.

The results? The new runners ran with a stride frequency that was approximately 8 percent lower than what is considered optimal, while the more experienced runners were within 3 percent of the optimal rate.

The researchers found that heart rate could be used to establish optimal stride frequency. For new runners who are unable to pinpoint the proper pace at which to push themselves, TRUE HRC Cruise Control™, available on a variety of TRUE Fitness treadmills, could be the perfect remedy.

TRUE HRC Cruise Control™ allows runners to lock in their target heart rates while running on a treadmill. Once the optimal heart rate has been reached, the treadmill will automatically adjust incline and speed so the runner can maintain it throughout the workout.

With TRUE HRC Cruise Control™, novice runners will be able to avoid the pitfalls of inefficient exercise by letting their treadmills do the calculating for them. Maintaining their target heart rates throughout the workout ensures that runners will consume enough oxygen and burn enough calories to truly see results.