When it comes to losing weight and staying healthy, your metabolism has a large role to play. Metabolism is the process that converts the food you eat into energy, so giving it a boost can mean burning more calories during your workouts. Continue reading “Six ways to give your metabolism a boost”
Category: Beginner Fitness Tips
Get Ready For Your Big Day With These Wedding Dress Workout Tips
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
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.
Triathlon training tips for beginners
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.
How to prevent shin splints
Shin splints: They’re the bane of every runner’s existence. More technically known as tibial stress syndrome, shin splints are a common cause of leg pain in athletes and can make it nearly impossible to run. In fact, doctors highly recommend that anyone with shin splints give the bone time to heal rather than push through the pain and potentially trigger a stress fracture. To keep yourself safe and pain-free, take these efforts to prevent shin splints:
1. Use the right equipment
Having the right home fitness equipment can make a world of difference. Some treadmills, like the TRUE Fitness Z5.4, are specifically designed to prevent injuries. The Z5.4 is outfitted with TRUE’s patented Soft Systemâ„¢ deck, which reduces the impact of your foot on the front of the treadmill while providing a firm surface towards the rear for an effective push-off. The orthopedic belt also allows you to adjust the firmness of the deck to further reduce leg and foot stress.
2. Purchase quality running shoes
Shin splints are common in people who have flat feet or small arches, which can cause the muscles in the legs to stretch too far during a run. To prevent injury, it’s important that runners have enough arch support. This can be accomplished by buying quality running shoes or adding inserts to make exercising more comfortable.
3. Get in some good stretching
An easy preventative measure for shin splints is thoroughly stretching prior to each run. Before getting on your fitness treadmill, stand on the stairs with your feet together and your heels hanging over the edge of a low step (hold onto the banister for extra balance). Dip the heel of your right foot below the step a few inches and hold for 30 seconds, then repeat with your left foot.
4. Try strength training
A key way to prevent injury as you exercise is to make sure you’re using proper running form. This is most easily accomplished by ensuring that you have completed the proper strength training to get your legs and hips in alignment. To strengthen your hips, try doing a few leg lifts as you lie on your side or get in a few squats before your run. To give your shins a good workout, try some toe raises: Stand on your toes for 10 seconds, slowly lower your feet, and repeat 10 to 15 times.
5. Get a massage
If your shins are still bothering you and seem to be prone to injury, try icing them or getting a massage. It will keep your muscles loose – just make sure you’re in the hands of a certified massage therapist.
What are the best running shoes for you?
When it comes to going on a great run, it’s all about the shoe. Home fitness equipment like the TRUE PS800 Treadmill, which allows you to customize the firmness of your running surface with its Soft Selectâ„¢ system, can have a significant impact on the quality of your run. But in the end, if you don’t have the right shoe, you’ll be less comfortable during your exercise routine and more prone to injuries.
There are a number of incredible running shoes on the market today, so chances are you’ll be able to find one that feels like it was constructed just for you. First, consider your surface: You’ll need road running shoes if you plan on exercising on a fitness treadmill or pavement.
If you’re not entirely sure which way your ankle rolls (in or out) and whether you have high arches or flat feet, bring the pair of shoes you wear most often to your local running store. This will help the staff determine how your foot functions and make the right recommendations. Let them know what running surface you generally use and how often you exercise. As you try on different shoes, practice walking and running in them and pay attention to how they feel. Give the staff members feedback about how each shoe fits so they can adjust their recommendations accordingly.
Aside from going by feeling, you should also check to make sure that there is approximately a thumbnail’s length of room in the toe area to accommodate for swelling and running downhill. REI also recommends that you try on shoes at the end of the day when your feet are largest.
Don’t be afraid to be picky! Remember: You won’t be able to tackle your fitness routine without a great pair of running shoes. Blisters and ankle injuries are not conducive to having a great workout.
How to stick to your workout plan
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
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.
Nine ways to save time at the gym
If your excuse for not exercising nearly as much as you should is that you don’t have time to go to the gym, we have a few time-saving strategies for you. We get it, you’re busy! But don’t let your crazy schedule get in the way of that swimsuit body you’re working towards. Here’s how to minimize the time that you spend at the gym without sacrificing your workout:
1. Stop talking
You may be surprised by how much time you waste socializing at the gym. Talk to your friends before or after workout rather than between intervals so you can concentrate on your exercise plan and be efficient.
2. Avoid peak hours
If you can make it work with your schedule, go to the gym when you know it will be the least busy so you don’t waste valuable time waiting for your favorite TRUE Fitness treadmill to be available.
3. Exercise at home
If you have gym-quality equipment at home, such as a TRUE Fitness elliptical, you can stick to your workout routine without clamoring for the best machine along with the masses at your local gym.
4. Be prepared
Before leaving for the gym, make sure you are organized and ready to get to work right away. Fill up your water bottle, untangle your headphones and put on your running shoes at home.
5. Make a plan
Make sure that you head to the gym with a set plan of what your workout will consist of. You may want to ask a trainer to develop and write an exercise plan down for you so you can stick with it on your own.
6. Multitask
Get more done in less time by forcing your muscles to multitask during your workout (for example, crunches on a stability ball). The harder you can work your muscles all at once, the less time you’ll need to spend at the gym.
7. Alternate intensity
You can increase the effectiveness of your workout by doing intervals of intensity variation. Experiment with the incline on your treadmill, or try out some short sprints in between steady-paced running.
8. Time yourself
Include the amount of time you plan to spend on each exercise in your workout plan, and stick to it! Try to limit your distractions.
9. Do something you enjoy
The time you spend at the gym will go faster and be more effective if you enjoy your workout, so include something you like to do in your exercise routine, whether that be yoga, weight training or using the elliptical.