Commercial Fitness Home Fitness

Author: Angie Tinsley

Creating a Simple Home Gym Is Easier Than You Think

Posted on by Angie Tinsley

There are endless pieces of equipment that can be added to a home gym, and depending on your size and space requirements, you may be able to fit all the fitness equipment you want.

Whether you’re a busy parent, don’t have access to a nearby gym, or just enjoy having accessible equipment in the comfort of your home, there are plenty of ways to create a simple and effective home gym.

Get In Your Cardio No Matter The Weather

If you live in an area where there is plenty of room to run outdoors, many will say that you don’t need a treadmill in your home gym. However, imagine running when the temperatures are below freezing and the wind is blowing or if the hot sun is beating down on you with unbearable humidity — neither of these conditions are an ideal running environment.

But, if you incorporate a treadmill, you provide yourself the perfect solution to run no matter the weather.

For example, the TRUE Performance 300 Treadmill has features that cater to individuals who crave simplicity as well as those who like to stay ahead of the technological curve, including 4 unique user profiles and fitness app integrations.

One of Treadmill Doctor’s “10 Best Treadmills”, the Performance 300 is also equipped with all features standard in TRUE Treadmills and an Orthopedic Belt for ultimate impact reduction on joints and knees.

If you’re not a runner, pick an alternative cardio piece like an elliptical or bike. Upright bikes offer a low-impact cardio experience that can be used in place of an outdoor bike. Recumbent bikes are perfect for members of the active aging market thanks to the walk-through design. The ES900 is the perfect premium bike for users who experience low back issues thanks to the elastic mesh seat for support.

Ellipticals are great for those who enjoy a cardio workout and have joint pain when running. The Performance 300 Elliptical includes 12 unique workout programs to constantly challenge and improve your body.

If you’re looking for a full cardio experience, combine a treadmill, elliptical, and bike to your home gym!

Make Room For Functional Exercises

Functional equipment is the easiest type of fitness equipment to store in your home. You can keep medicine balls, Bosu balls, or kettlebells in a closet as a simple source of strength training, and as a bonus, you can also use this gear to assist in certain plyometric exercises. If you prefer a more structured machine, try Quickfit, an efficient solution to all of your in-home training needs.

This equipment is also the easiest to share for multiple people to train at once if you’re looking for additional accountability, encouragement, or some light-hearted competition.

Incorporate Flexibility & Relaxation

Lastly, keep a yoga mat in your closet as well for your off days — you can then do yoga, Pilates or whatever suits you. A good yoga mat is also perfect for keeping you comfortable while you do your ab crunches and for stretching before or after your workout.

Set Up Some Entertainment

To make workouts go by faster, many people opt to include a TV in their preferred workout area. By keeping a TV in the room, you are not only entertained, but also able to expand exercise your possibilities.

For example, having a smart TV will allow you to stream YouTube videos for sample workouts of all types. Don’t want to miss your Thursday night show? Watch it on your TV while you run a few miles. Are you more of a music person? That can be accessed on the TV as well.

The entertainment possibilities are near endless given the resources of modern technology today.

If you don’t want or can’t put a TV in your home gym, TRUE consoles feature many entertainment options to choose from, including music and videos so you don’t get bored.

Whether you are looking for equipment in a new home gym or looking to refresh your space, consider your options – keep it simple, but make the space completely yours!

Valentine’s Day gifts for fitness fanatics

Posted on by Angie Tinsley

With Valentine’s Day right around the corner, there is still time to get your loved one the perfect gift. If you and your special someone are always staying active, how about getting him or her a gift that will support that lifestyle? And if you don’t have a Valentine, no worries – buy a little something for yourself! After all, you deserve it. Here are a few great ideas for the active person on your list:

Reusable water bottle
Alright, we know this isn’t the most romantic of all gifts, but it sure does come in handy when you’re exercising! And with TRUE’s fitness equipment, there’s always a cup holder for your convenience. Put aside those plastic water bottles and replace it with a reusable one. According to Ban the Bottle, plastic bottles not only cost you more over time, but they contain a harmful substance called polyethylene terephthalate, which is dangerous to your health. What better way to say “I love you” than to protect your sweetie from harm?

Training journal
According to Center Works, keeping a journal of your workout progress can help you to stick to those goals you work so hard to accomplish. You may not be immediately be seeing results on your body, but once you write all of your hard work down, your progress will be laid out right in front of you. This is great motivation to keep up the good work! You may even want to personalize the journal with your special someone’s name or maybe even their favorite motivational quote for an even more unique gift.

A massage
Preventing injury during a workout is essential to reach your fitness goals. And what better way to prevent injury than with a massage to work out trouble areas? TRUE’s home gym equipment is especially designed with comfort in mind so you’re never set back by injury. Whether you’re getting your cardio in on a stationary bike, elliptical machine or a treadmill, you can be assured that you’re getting the safest and most comfortable workout possible. The M50 Treadmill has an orthopedic belt designed specifically for reducing the impact on joints and knees, so you can retain the benefits of a massage or longer.

Chocolate
This ever-popular Valentine’s Day gift will never get old. Who doesn’t love getting chocolate? According to Women’s Health magazine, eating dark chocolate can help to cut your risk for heart failure by as much as one third. In fact, chocolate and exercise work quite well together. Every once in awhile, it’s okay to reward your efforts with a little chocolate. However, make sure that it contains at least 70 percent cacao to reap all of the health benefits of this sweet treat.

Whatever you decide to get your loved one for Valentine’s Day, they’re sure to love it because it came straight from you.

Training using your target heart rate

Posted on by Angie Tinsley

February is heart month! We are sharing tips on training using your target heart rate to improve your cardio experience.

When creating a training plan to use on your home treadmill or home exercise bike, there are a variety of methods to help you achieve your goal. You can alternate intervals, work in circuits, or keep your rate of perceived exertion on a scale of 1 to 10 in mind when designing your workout plan.

Another option you can try when exercising on your home fitness equipment is training in your target heart rate zone.

Target heart zone training

During a workout session, it can be a challenge to know if you’re working too hard, not hard enough or just the right amount. Using your target heart rate takes the guesswork out and allows you to adjust your intensity levels to ensure that you’re getting the most out of your fitness session every time.

Your target heart rate is a percentage of your maximum heart rate. To calculate the maximum rate, just take 220 minus your age. For example, if you are 30, your maximum heart rate is 190. Once you have that number, you can check your heart rate throughout your workout to determine if you need to ease back on the intensity level or push yourself harder.

The American College of Sports Medicine recommends that people exercise in a target heart rate of 50 to 85 percent of their maximum heart rate. A range is offered because it depends on your fitness level. If you’re new to exercise or are just getting back into it, you’ll want to start working at the lower end of your target heart rate. Following our example, 50 percent of your maximum heart rate would be 95, so as your run on the TRUE ES700 Home Elliptical Trainer, you want to keep your heart rate right around that number. On the other hand, if you’ve been working out regularly for a while, you can push yourself to the higher end of the target heart rate spectrum. If you ride a TRUE ES900 Home Recumbent Bike at 85 percent of your maximum heart rate, you’ll want to be at 161.5. One benefit of exercising on the TRUE Fitness equipment is that you can take advantage of TRUE HRC Cruise Control. This allows you to lock in on your targeted heart rate, and once it’s entered, the Cruise Control will automatically adjust the speed and incline throughout your workout to ensure you maintain your target heart rate and get the most out of your session.

One way to determine if you’re in the zone is to test your pulse. Place your pointer and middle finger firmly but lightly on the inside of your wrist or on your neck below the angle of your jaw. You can also place your hand over your heart. Watch the clock for 60 seconds and count how many beats occur in that time frame. If it’s under the desired number, you need to push yourself harder and get your heart rate up, but if it’s over the number, you should ease off the intensity a little. Another option is to wear a heart rate monitor that will do the counting for you.

Tips for Fitness-Oriented New Year’s Resolutions

Posted on by Angie Tinsley

Whether you have an actively used membership at the local fitness center or spend most of your exercise routine on home treadmills, the new year is the perfect reason to ramp up your fitness regime. Think about it, the new year represents a new beginning for everyone who celebrates the holiday. Regrettably, it also tends to represent a fair amount of excess for many of us as the celebrations for the event can get a little bit…loud. Nonetheless, it behooves all of us to take this turning of the season to focus on some of the things that we want to improve about ourselves. This year, whether you’re happy with your current level of fitness or not, make it a healthy 2015 by adding several health goals to your new year’s list of resolutions. Worried that you’ll start out strong but fall off with your goals by the time Valentines Day rolls around? No worries. While it’s certainly a possibility that things won’t go perfectly, following these three pointers can ensure that you’re ready for every obstacle the new year throws at your fitness goals. Continue reading “Tips for Fitness-Oriented New Year’s Resolutions”

How to tone your abs on a stationary bike

Posted on by Angie Tinsley

Many don’t realize that using stationary bikes can be one of the best ways to tone their abs! People will often ask: does an exercise bike tone your stomach? Sure, they are perfect for toning your back, arms and legs, but there are stomach exercises that can be done while riding any piece of exercise bike equipment. Here are a few core-strengthening moves you can do at home on your bike:

Keep your abs tight
Throughout your workout, it’s important to keep your abdominals contracted to help tone your midsection. Although you may not be doing sit-ups or any specific exercise, simply tightening your abs could make a world of difference for your core. However, it’s easy to forget about keeping them tightened throughout your entire workout. Fox News recommended focusing solely on contracting the abdominal muscle you feel when you cough.

Try it one-handed
Fox News suggested only using one hand for balance on your bike instead of two. By doing this exercise, you can take your fitness regimen to the next level.

“Keep your abs contracted as you lift one arm off your handlebars and place it behind you. Switch arms after one minute,” Fox News explained.

This switching of hands will not only help to tone your arms, it will give you a quick ab workout without even realizing it!

Sit up straight!
Simply having good posture while working out on your stationary bike can make a world of difference. Colorado Adventure credited correct posture with helping to tone the right muscle groups.

Making a habit of sitting up straight throughout your workout rather than slouching helps your abs look more defined and gives you a better workout.

Opt for a recumbent exercise bike
If you wish to give your abs an even more intense workout, try a recumbent exercise bike rather than an upright one.

“The semi-reclined position on a recumbent requires you to use your ab muscles as you pedal, especially the lower abs and obliques,” said AZ Central.

Stand up
Complete intervals of lifting your bottom of off the seat and pedaling then sitting back down to bump up your workout to the next level. This exercise really works on your balance and forces your core to kick into gear.

Crunches
When people think of crunches, they usually think of doing crunches on an abdominal crunch bench or even doing crunches on the floor. Yes – it’s possible to complete a variation of crunches while on a bike! Simply pedal while contracting your abs inwards. Do this for one minute or so, then continue with regular pedaling. This is an easy way to tone your core while getting a great cardio workout at the same time.

 

Five ways to jet-set your treadmill workout

Posted on by Angie Tinsley

Chances are, at some point, you’ve spent at least a short period of time on a treadmill. These classic cardio machines can be a regular source of exercise. If you’ve felt your treadmill routine has gone flat, you could probably use a boost. By utilizing the following tips, you’ll get the best workout you can out of your treadmill:

Switch up your pace

Altering the speed at which you run or walk on the treadmill is one of the best ways to ensure a successful workout. Start with a brisk walk for the first few minutes of your workout, then build up to a run. This will help your body gradually build up endurance so you can run for a longer period of time without getting fatigued.

“When you chug along at a comfortable pace (as most people do), your body gets energy easily from the oxygen you inhale,” Women’s Health Editor-In-Chief wrote. “But once you switch into high gear, your muscles start working harder to process that O2, so they expend extra energy recruiting other chemicals in the body (adenosine-triphosphate and phosphocreatine, in case you’re interested) to get the job done.”

Utilize the incline

Even if you’re working at a slower walking pace, having the treadmill on an incline can increase the intensity of your workout. Chris Lundstrom, a marathoner training for Boston, noted that changing the elevation makes your workout less of a drag.

“Just like the trees and rocks, speed and incline add variety,” Lundstrom told Runner’s World.

Figure out a plan before you start running to decide when and how often to alter the elevation to keep your workout interesting.

Try out different programs

Many home fitness treadmills have set programs built into the machine to make your workout a bit easier and more fun! Experiment with different workouts until you find the one that best fits your style. TRUE residential treadmills come standard with TRUE HRC® Cruise Control heart rate tracking and controlled treadmill workouts that maintain your target heart rate by adjusting the machine’s speed and incline as you run. In addition, TRUE residential treadmills include a plethora of challenging fitness programs and fitness technology integrations.

Use weights

To intensify your workout even more, grab a pair of ankle weights or dumbbells to use while you’re on the treadmill. These extra pounds will significantly bump up the resistance level, helping you to burn more calories per workout. Weights will also help tone your body while building up endurance.

Crank up the noise 

Treadmill workouts can sometimes become a bit monotonous. However, incorporating music or television into your exercise plan can really help to alleviate boredom. Create a workout playlist of songs that pump you up and get you excited about working out! If you’re located near a TV, put on your favorite TV show or movie. This makes the time on the treadmill go by quickly, you won’t even realize you worked out!

5 Healthy Thanksgiving Traditions

Posted on by Angie Tinsley

 

Thanksgiving is upon us, which usually includes an abundant amount of delicious meals for our families to gather around. While the food may be delicious this time of year, it is most certainly not the healthiest. Make sure you make your holiday meals are the healthiest you while still having fun by following these basic tips: Continue reading “5 Healthy Thanksgiving Traditions”

Save Your Posture! Battling “Tech Neck”

Posted on by Angie Tinsley

Smartphones and tablets have revolutionized how we live on a daily basis. With technology, we can do so much right at our fingertips, even work out. The amount of time spent looking down at a screen has increased significantly over the past 10 years. The posture made when looking down at a phone or tablet, or some mobile device usually consists of rounded shoulders and a flexed forward head – this is called “Tech Neck.” Continue reading “Save Your Posture! Battling “Tech Neck””

How to maintain your exercise motivation

Posted on by Angie Tinsley

With the busy schedules we all have to maintain, by the end of the day, we’re usually exhausted. Working out is the last thing we’re thinking about. However, there are simple ways to keep up your motivation and jump on those stationary bikes or fitness treadmills to fit in a workout.

Turn to social media
If you’re struggling to find a reason to workout, fire up Instagram. The platform is filled with motivational quotes, quick workouts and before and after pictures of people who have had success with exercise. Seeing someone in good shape can give you the inspiration you need to get up and get moving. Try searching for a role model of yours on Instagram that, in your eyes, has the perfect body. That image will stick with you and give you constant motivation to reach your goals.

Have your workout materials ready
Sometimes, the most exhausting part of working out is actually getting everything ready. If you plan to sneak in a morning workout, have your clothes and accessories packed and ready to go to the gym. This way, you can just grab everything and go!

Kick out negative thoughts
Thoughts like, “this workout won’t make a difference anyway” or “I never workout well in the morning” can really halt your motivation. Try turning these thoughts around. Instead, try saying or thinking something along the lines of “this workout is a step in the right direction.”

Greg Dale, professor of Sport Psychology and Sport Ethics, told Runner’s World, “It’s important to acknowledge negative thoughts, then to rationalize them with thoughts that are positive, truthful, and relevant to you.”

Grab a friend
Having a buddy to always workout with is one of the best ways to get yourself moving. Chances are, one of the friends is going to hold the other one accountable. You’re much less likely to skip a workout if you have someone encouraging you to workout with them. Having someone there with you can also make exercising more fun!

Explore what works best
Maybe you discover you workout best in the mornings or when you’re listening to music. Either way, find what keeps you motivated, and stick to it.

“Find out what works, then feed it,” sports psychologist Alison Arnold told Runner’s World. “Once you figure out which positive thoughts fuel your best performance, feed them with breathing, music and continued positive self-talk.”