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Author: Angie Tinsley

How to burn more fat in less time

Posted on by Angie Tinsley

If your busy lifestyle has you making excuses and avoiding a commitment to a regular workout, we'd like to introduce you to interval training. Your schedule is no longer reason for hiding from that TRUE Fitness treadmill you gifted yourself to lose weight and get into shape! Interval training will allow you to burn more fat in less time by pushing your body harder during each short workout. There are simple cardio routines for even the smallest time crunch:

If you have five minutes …
The key is pushing yourself to have as intense of a workout as possible. Lift your knees high for 30 seconds. Then, squat jump for 20 seconds, march in place for 10 seconds and repeat. Next: burpees. Squat with your palms on the floor, jump your feet back so you are in full plank and do a push up. Then, jump your feet in, stand up and jump with your arms overhead. Do this for 20 seconds, march in place for 10 seconds, and repeat the combination. For your last interval, do alternating jump lunges for 20 seconds followed by marching in place for 10 seconds, then repeat. Cool down by marching in place for the last 30 seconds of your workout.

If you have 10 minutes …
Start with 30 seconds of jumping jacks, followed by one minute of step-ups. Next: mountain climbers for 30 seconds (bend over, place your hands on the floor, bend your knees and jump your legs back and forth). Now, hop on your home treadmill and sprint for 30 seconds, followed by jogging for one minute. Repeat this three times. Next, use a bench or couch to do 30 seconds of inclined push-ups, followed by 30 seconds of squats (release for a moment, and do squats for 30 more seconds). To finish up your high-intensity workout, do 30 seconds of burpees and hold the plank position for one minute (followed by one minute of side planks).

If you have half an hour …
If you can spare 30 minutes, treat yourself to a great cardio workout on your TRUE Fitness treadmill. Again, for maximum effectiveness it's all about the intervals. Start by walking for two minutes, then jogging for three. Next, sprint for one minute, then jog for two. Repeat this combination four times. Finish off your quick workout by cooling down with a three-minute walk.

How to breathe during a cardio workout

Posted on by Angie Tinsley

There's an art to running. And while many exercise enthusiasts take care to maintain proper form while working out on their home treadmills, having the right breathing technique often goes by the wayside, even though it can make it possible to run longer with less effort.

"Runners think about training their heart and legs, but they rarely think about training their lungs," Mindy Solkin, owner of The Running Center in New York City, told Runner's World. "A strong respiratory system can improve your running. It's a simple equation: Better breathing equals more oxygen for your muscles, and that equals more endurance."

While having great fitness equipment, such as the TRUE PS300 treadmill, can help motivate you to run farther and longer by providing the tools you need to meet your fitness and weight loss goals (its eight preset programs make working out a no-brainer), it's difficult to run very long without breathing properly.

There are a few approaches that runners can take to train themselves to have breathing techniques that will enable them to run well. Firstly, runners should practice breathing deeply. Your body needs to deliver a constant supply of oxygen to its muscles during a run to provide the strength and energy needed to keep going, and this can't be accomplished without deep breaths from the diaphragm.

"When you take deeper breaths, you use more air sacs in your lungs, which allows you to take in more oxygen to feed your muscles," Dr. David Ross, a pulmonologist at UCLA Medical Center, told the source. "When I'm running, I concentrate on taking slow and deep breaths to strengthen my diaphragm."

During your run, it's important to breathe in a rhythm. Match your inhaling and exhaling to your steps (try inhaling for two or three counts and exhaling for the same amount of time). If you are unable to match your breathing to your steps, try slowing down your pace.

Although it may feel more natural to breathe through your nose, during a run it's better to breathe through your mouth because it will allow you to intake more oxygen. However, according to FitSugar, runners should breathe through their noses during colder weather because the dry air can trigger wheezing and coughing. In either case, concentrate to make sure your breaths are coming from your belly rather than your chest and you will boost your endurance.

Seven ways to drink more water throughout the day

Posted on by Angie Tinsley

We all know that it’s important to drink eight glasses of water a day, but with so many other tasty beverage alternatives (and caffeinated ones at that), it can be easy to accidentally fall well below your daily hydration quota. Drinking more water will boost your energy and help you stay healthy, so try these tricks to sneak more water into your diet:

1. Drink during your workout
Staying hydrated while exercising is an important part of having an effective workout. The award-winning TRUE Fitness PS800 treadmill comes equipped with a water bottle holder, so you won’t have to worry about stopping your run to take a swig. This home treadmill is also packed with safety features and has one of the largest running surfaces in the industry so you can complete your workout injury-free.

2. Add flavor
There are tons of products on the market that make it easy to add some excitement to your water by inserting a little flavor. You can also go the natural route by squeezing in a bit of lemon, lime or cucumber to give your water a bit of a kick.

3. Buy a reusable water bottle
If you always have a bottle of water around, it will be much easier to reach your goal of eight glasses a day. Carry a reusable bottle with you wherever you go and refill it throughout the day to stay hydrated while saving money and the environment.

4. Make it a part of your morning routine
You brush your teeth every morning, right? If you drink a glass of water after you stumble out of bed each day, it will help you wake up and feel alert.

5. Try some tea
If adding flavor to your water still doesn’t make it appealing, drink some herbal tea. It’s not only healthier than your morning coffee, it also contains a great deal more water.

6. Swap out the soda
The next time you feel the urge to head to the vending machine for a soda, grab your water bottle and refill it at the nearest drinking fountain instead. It will help you form the habit of consuming more water and will rid your body of unnecessary extra caffeine.

7. Alternate during happy hour
If you find yourself at happy hour with your coworkers, drink a glass of water in between each cocktail. You’ll automatically consume less alcohol, thereby avoiding that nasty morning hangover.

How to Use Your Home Treadmill to Train for a 5K

Posted on by Angie Tinsley

If your springtime resolution is to finally run a 5K, you may have to overcome a few mental hurdles before you’re ready to take your running routine public. To avoid becoming discouraged as you train for your first 5K, the most important thing to do is take it slow. Follow these tips and you’ll be a racing success in no time:

1. Have the right equipment
Having the right home fitness equipment could prove to be critical for staving off injury as you begin your training. The TRUE Fitness M50 treadmill is specifically designed to reduce the impact on your ankles, knees, hips and back, which makes it perfect for anyone who’s just getting their start as a regular runner.

2. Set your goal
If you really want to get serious about your running routine, sign up for a 5K so you will have a definitive goal to work towards as you begin your training. Ask a friend to sign up with you so you can hold each other accountable as you make your way towards race day. Using a compatible fitness app will allow you to track your training and ensure you are reaching your goal.

3. Warm up
Never jump right onto your treadmill without stretching beforehand, especially early in your 5K training. Taking a few walking lunges, swinging your legs and marching in place will help prevent injuries as you train.

4. Take it slow
Don’t expect to run an entire 5K on your first day of training. Remember: it’s a goal you’re working towards. Start off by walking for half an hour every day, then alternate walking and running until you are able to run for a full 30 minutes. Listen to your body. If you’re in pain, it’s OK to take a break.

5. Have a plan
You’ll need to give yourself enough time prior to your 5K race date to get yourself in shape – anywhere from four to 10 weeks depending upon your athletic ability. Write out a training plan before you get started so you can stay organized and be ready for your first 5K!

TRUE Treadmills Win In Top Two Categories In 2013 Readers’ Choice Awards

Posted on by Angie Tinsley

TRUE Fitness treadmills beat the competition to win in two top categories in the 2013 Walking.About.com Readers’ Choice Awards. After accepting thousands of reader nominations, About.com experts narrowed down the field and fitness fans voted for their favorites. TRUE Fitness treadmills won first place in two categories: Best Premium Treadmill and Best Mid-Price Treadmill. Both products were singled out for their extreme durability, quality and innovation. Meet the award-winning fitness equipment:

Best Premium Treadmill: TRUE ES900
The TRUE ES900 treadmill is designed for superior durability to inspire effective workouts. It’s made with a commercial-grade steel frame and features TRUE’s patented Soft System™ technology, which is the most biomechanically correct running surface available. This is not a treadmill for the casual runner. As one nominator explained to About.com, “This top-of-the-line treadmill is designed to be the best, for those who demand the best.” The TRUE ES900 also offers two console options, which means that avid runners can choose the LCD screen that will most effectively help them meet their fitness goals. This amazing treadmill also comes with a lifetime warranty on its frame and motor.

Best Mid-Price Treadmill: TRUE M50
Because it is so compact, the TRUE M50 is ideal for runners looking to maximize the workout space in their homes. This treadmill is equipped with an orthopedic belt and aluminum straddle covers, and has a deck cushion designed to provide the smoothest, most natural motion possible. This makes the TRUE M50 ideal for anyone dealing with ankle, knee, hip or back pain because the softer deck cushioning eases stress on those areas of the body. Just like TRUE’s premium treadmills, the M50 features TRUE HRC Cruise Control™, which will help you maintain your target heart rate throughout your workout.

Pair your Pilates with a butt-busting elliptical routine

Posted on by Angie Tinsley

With swimsuit season just around the corner, women are working hard to sculpt the perfect bikini body. That, of course, means combining workouts to effectively tighten and tone their backsides. To target your glutes, try pairing Pilates with your elliptical machine for a butt-busting workout combination.

1. Elliptical
To sculpt your behind, increase the resistance on your elliptical machine to help build more muscle. If you prefer working your glutes at home, the compact TRUE M30 Elliptical is the perfect addition to your home gym. It comes with preset workouts and a patented virtual personal training coach program that will help you tailor your workout to get the best results. As you tackle each exercise, press your heels down into the pedals to activate the back of your thighs and glutes.

2. Squats
One of the simplest ways to tone your backside (along with your hips and thighs) is squatting. To get the most out of each squat, stand with your feet parallel and shoulder-width apart. Then, slowly lower your hips. Make sure your knees don't extend forward past your toes. Of course, there are endless variations to this simple exercise. Experiment to see what works best for you.

3. Bridges
If you ever took gymnastics as a child, you'll remember this one. Lie on your back, bend your knees, and place your feet on the floor approximately hip-width apart. Slowly peel your spine off of the floor, and don't forget to clench your glutes and thighs during the process. Once you've formed a diagonal line with your spine, slowly return to the floor, and repeat.

4. Lunges
Another easy exercise to pair with your elliptical routine, lunges can be done almost anywhere. To make sure your lunges target your backside, begin with your feet hip-distance apart and parallel. Take a large step forward and slowly lower your body until your front knee has formed a 90 degree angle. Make sure your knee doesn't extend beyond your ankle. Then, raise your body, switch legs and repeat.

Debunking spring health myths

Posted on by Angie Tinsley

Spring is here, and that means warmer weather, budding flowers and a whole slew of seasonal health problems. While winter is generally considered prime cold-battling season, spring brings new health concerns with it: Is there such a thing as too much sunblock? Can I develop allergies? Is it OK to jump back into my outdoor running routine? Don’t panic! Here are five spring health myths, debunked:

Myth: You should never go outside without sunscreen
Years of having the importance of sunblock drilled into our heads has caused Americans to go above and beyond the call of duty when it comes to skin cancer prevention. In fact, many people are becoming vitamin D deficient because they refuse to go outside without sunscreen! Head outside sunblock-free in the morning or late afternoon for the safest (and most effective) way to absorb some vitamin D.

Myth: Now that it’s nice outside you can jump back into your running routine
If you’ve neglected your running routine during the winter, don’t take spring as a sign to pick up where you left off last fall. To avoid unnecessary injuries, ease yourself back into your regular exercise regimine by running on a home treadmill to increase your endurance. The TRUE M50 treadmill is designed to even further reduce the stress on your back, knees, ankles and hips.

Myth: The change in temperature is what’s making you sick
This is absolutely, 100 percent not true. If you tend to get sick as the season changes from winter to spring, it’s not due to the fluctuation in temperature: it’s because allergens are reappearing in your environment. Pollen, trees and grass can aggravate allergies, which is likely what is making you feel under the weather.

Myth: You shouldn’t swim for an hour after eating
Once it’s warm enough to hit the pool, don’t be fooled by this myth. Although it was previously thought that swimming too soon after ingesting food would cause you to cramp up and drown, this has been proven to be false. You may have less energy to swim right after you eat a big meal, but nothing terrible will happen to you.

Myth: You’re too old to develop allergies
Notice that you’re getting sick as the seasons change? Even if you didn’t have allergies as a child, you may have developed them in adulthood. If you’re dealing with symptoms such as itchy, watery eyes or excessive sneezing, take a trip to the doctor to see if you’re suffering from seasonal allergies.

How to stick to your workout plan

Posted on by Angie Tinsley

Sometimes the biggest battle when it comes to getting fit isn’t the workout itself, it’s sticking to your fitness plan. New Year’s resolutions and warm spring weather may inspire you to take on a new workout routine, but what happens when it’s no longer new and exciting? Follow these tips to get up the motivation to stick with your exercise plan and reach your fitness goals:

1. Treat yourself
Investing in a quality fitness treadmill or elliptical machine for your home gym will help you stay motivated to follow your fitness regimen. The TRUE Fitness PS100 treadmill is built with extremely durable materials, so you know it will withstand years of running. This treadmill also comes equipped with an LCD screen that makes it easier for you to monitor your progress towards achieving your fitness or weight loss goals.

2. Make it a natural part of your day
You brush your teeth and change your clothes every day, so why not make exercise a can’t-miss part of your daily routine? Carve out a time in your schedule that you can devote to exercise each day, even if it’s only half an hour – pretty soon it will become second nature.

3. Make a bet
To make sure you stick with your fitness plan, try making a bet with friends (or enemies, if you really want to get motivated). You’re more likely to follow your workout plan and achieve your goals if you have someone holding you accountable.

4. Find a workout partner
Speaking of accountability, exercising with someone can be another key factor in successfully sticking to your workout routine. It may be easy to cancel on yourself if you’re “not in the mood,” but the prospect of explaining your laziness to someone else may just be enough to get you to the gym.

5. It’s OK to be selfish
Exercise tends to come second to other aspects of life, especially when unexpected plans come up. Don’t be afraid to get selfish about your workout time. After you’ve set a schedule, make your workout a priority – your friends will understand.

6. Don’t get too comfortable
Once you’ve gotten used to exercising regularly, switch up your workout to keep things exciting. If you start to go through the motions without thinking you may become bored with your workout. Don’t let that happen! You’ll be in danger of ditching your exercise routine altogether.

Don’t overdo it if you’re a running beginner

Posted on by Angie Tinsley

New Years resolutions to get into a running routine may have fallen by the wayside, but spring is in the air and the budding leaves may just inspire beginner runners to once again give it a try. Many beginners may give up on their goal of becoming a runner too quickly because they don’t have the proper information to get them into the right routine, but with the right know-how, they can position themselves for success.

Equipment
To begin with, it is especially important that running newbies have the right equipment. Using a fitness treadmill can make the transition easier because when exercising indoors, runners do not meet wind resistance.

In addition, to avoid becoming injury-prone as they look to shed pounds or get in the habit of running regularly, it’s a good idea for beginners to choose a treadmill that has orthopedically correct shock absorption, such as the TRUE Soft Systemâ„¢, available on several TRUE Fitness treadmills.

This innovative feature not only allows runners to set the firmness of the deck, but also provides a soft surface on impact while transitioning to a firmer surface for push off, making it ideal for both beginners and those who are more well-trained.

Strategy
In addition to ensuring that they are running on the proper surface, beginners should increase their running routine gradually to avoid becoming overly tired or triggering an injury. Runner’s World recommends that beginners increase their mileage by 10 percent per week.

Rather than overdoing it and losing confidence, Fitness magazine recommends that beginners start running three days a week for 20 minutes at a time. If 20 minutes is initially too much, it’s ok to take walking breaks. Getting into a running routine should be a gradual process so beginners feel comfortable and are inspired to continue their training.

Obstacles
Running beginners may become discouraged if they experience symptoms of soreness or fatigue. However, it’s important that they understand that many of the obstacles that they encounter, such as side stitches, will go away over time as they ease into a regular routine.

If beginners find they are getting out of breath, they should concentrate on breathing deeply and take walking breaks when necessary. In the end, it’s possible for running newbies to someday become running veterans if they have the tools to help them be successful.