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Category: Beginner Fitness Tips

How to speed up your post-workout recovery

Posted on by Angie Tinsley

Whether you occasionally hop on your home elliptical machine or are a marathon runner, in order to get the most out of your workouts it’s important to give your body an appropriate amount of time to recover. The general rule of thumb is to allow yourself one day of rest between workouts, but if you’re itching to get back on your TRUE Fitness treadmill, follow these tips to minimize your post-workout recovery time:

1. Get plenty of sleep
Not only does sleep deprivation reduce your energy levels and cause you to be sluggish, making it difficult to even complete your workout in the first place, it can also have a negative effect on your recovery. Try to get a full six to eight hours of sleep each night to give your body plenty of time to re-energize so you’re ready to tackle your next workout. If that’s not possible, take a quick power nap approximately two hours after exercising.

2. Rehydrate
Drinking plenty of water is an essential component of a faster post-workout recovery. If you exercise while dehydrated you could damage your muscles, so replenish your fluids with water or sports drinks. Drinking cherry juice can also reduce the swelling from damaged muscles, and the protein in chocolate milk can help kick-start your recovery.

3. Eat the right food
Within a half-hour after you’ve completed your workout, reach for a high-protein snack to make sure your body has the fuel it needs to recover. Carbohydrates like nuts and avocados also make a great post-workout snack. Whatever you eat, make sure it’s easy to digest – avoid heavy, solid foods like pizza.

4. Workout regularly
If you really want to reduce the amount of time it takes you to recover after a workout, you’re going to have to exercise more regularly. Aim for spending time on your TRUE Fitness treadmill at least three times per week and your body will respond to the conditioning.

5. Take a cold bath
After your workout, hop in a cold bath to reduce the soreness and inflammation that can come with exercise. Icing your muscles can also speed your recovery time, especially if there are areas of your body that you chronically injure: Try placing the ice pack on sore muscles for 10 minutes at a time, giving them a 10 minute break in between.

How to overcome laziness and get motivated to exercise

Posted on by Angie Tinsley

For some people, it’s not the prospect of the sweat and burn that accompanies physical activity that prevents them from exercising – it’s just downright laziness. If you are one of those people that dreads working out, it may not be your fault: According to The New York Times, scientists have discovered that humans are naturally programmed to use as little energy as possible during movement. To push yourself to overcome this basic instinct and have a great workout routine, follow these tips:

1. Pick the right playlist
There may be some science behind that boost in energy you get when your favorite song comes up on your iPod as you exercise. According to a study from the University of Wisconsin, La Crosse, listening to upbeat music while you workout can reduce the perception of effort and increase your endurance.

2. Have great fitness equipment
It’s hard to get motivated to work out when you don’t have great fitness equipment. Try hopping on a TRUE Fitness treadmill to get motivated. Each one comes equipped with the TRUE HRC Cruise Control heart monitoring system, which will help you do the precise amount of work you need to maintain your target heart rate. The preset workout programs will also help take the planning out of exercising so you can get right to work.

3. Exercise with a friend
Having a set time to exercise with a friend can be a great motivator. You’ll be less inclined to skip your workout if you know someone is counting on you being there. Friends can also be extremely supportive and help push each other to meet their fitness goals.

4. Set goals
Setting concrete goals could motivate you to stick with your fitness routine. Try making an exercise schedule for yourself each week and approach your workout as if it were an important business meeting. You wouldn’t slack off in front of your boss, would you? If for some reason you have to miss a day, write down why and look over your excuses at the end of the week to brainstorm ways to overcome them.

5. Reward yourself
If you’ve conquered your inherent laziness and met your exercise goals for the week, reward yourself! Take a friend to that movie you’ve been dying to see, treat yourself to a pedicure or go to a basketball game. Figure out what motivates you, and use that knowledge to push yourself into sticking with a regular workout routine.

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.

Three surprising factors that affect your workout

Posted on by Angie Tinsley

Jumping on home gym equipment can give you an exceptional cardio workout and help you be on your way to better overall health. TRUE Fitness has a line of cardio fitness equipment which keeps you comfortable and motivated with a virtual training coach for a total-body workout. Sugary snacks, low energy levels and skipping out on stretching are conditions that are known to lower the quality of your cardio workout. But what you may not know, is that there are other elements that may be affecting how you exercise. Take a look at these surprising factors that can really give your workout routine a boost:

Coffee
We’re well aware that caffeine is a lifesaver when it comes to waking up. Turns out, a cup of joe can energize your workout as well! According to Shape magazine, the caffeine in coffee works to increase your endurance by changing how your muscles use energy.

“Studies have shown that caffeine mobilizes fat in your body so your muscles use it as fuel, instead of glycogen in your body,” explained Shape magazine. “That allows you to exercise longer, since your body doesn’t use the carbs you ate before your workout until later.”

However, make sure you don’t overdo it on the coffee. Try one small cup of coffee before you workout. Anymore than that, and you may be left feeling too full.

Cold hands
Studies are showing that having cooler hands can actually help women to exercise for a longer period of time. According to Stacy Sims, an exercise physiologist and nutrition scientist at Stanford University School of Medicine, those women who held a hand-cooling device during parts of their workout had significant improvements in exercise performance.

Sims explains this phenomenon by explaining holding a colder object slows the rate at which your body temperature rises. This way, you don’t store as much heat and are able to workout longer and more comfortably. If you’re not sure how to cool your hands off, try holding onto a cold water bottle while you’re exercising. This ensures you will stay hydrated and cool!

Attitude
Having the right mental state before and during your workout can really make a difference in your progress. Instead of looking at the glass half empty and saying things like, “I’m too tired to workout,” tell yourself the benefits you’re gaining from your workout, whether it’s to accomplish your goals or simply to be healthier. Positive energy can give you that motivation you need to start and finish exercising. Woman’s Day suggested grabbing a workout buddy to support each other and provide positive feedback.

Ten easy ways to burn 100 calories

Posted on by Angie Tinsley

100 calories may not seem like much at first glance, but according to Fitbie, that can add up quickly. If you drop 100 calories daily, seven days a week, you could lose 10 pounds per year! Here are some obvious and not-so-obvious ways you can get in a quick workout:

Cardio fitness equipment
Although this may be an apparent way to shed the pounds, it works. Hopping on an elliptical or treadmill can help you burn up to 200 calories in just 15 to 20 minutes, said Fit Watch. Whether you’re at home or visiting the gym, this option never gets stale. TRUE cardio fitness equipment works to deliver you the best possible workout. Their bikes have mesh seats for back support while the treadmills and ellipticals have preset workouts to get you on your way to a more trim figure.

Iron your clothes
Doing a simple chore like ironing your clothes for 38 minutes can help you burn 100 calories. Even though you may not realize it, you’re continually moving your arms and shoulders, helping to get a quick workout and tone those muscles.

Shop til you drop
Well, not quite til you drop. It only takes 38 minutes of walking around the mall to lose 100 calories. What better way to lose weight than by shopping? Try walking at a more brisk pace from store to store to burn even more calories.

Invite friends for dinner
Yes, you can entertain guests for a dinner party and be on your way to losing weight in no time. According to Amy Gallo of Today, by chopping ingredients and getting the house cleaned and the table set, you can burn 100 calories in only 38 minutes. Just be sure to cook up a healthy recipe!

Dance it out
There are several video games on the market that allow you to dance your way to better health. Dance Dance Revolution, DanceMasters and Just Dance provide step-by-step choreographed dances for you to easily follow. Just Dance even has a workout portion of the game, where it tracks your progress and counts calories!

Shovel snow
There is one upside to having to shovel the driveway – getting in shape! By shoveling the white stuff, you’ll be getting in a great workout. According to She Knows Health and Wellness shoveling snow for an hour can be comparable to a moderate cardio workout. If you’re lifting bigger piles of snow, almost your entire body will be benefiting from this workout. You’ll especially feel it in your back, biceps and shoulders.

Jump on the trampoline
This is an extremely fun way to burn calories and not even realize it! Gallo said jumping on a trampoline for just 27 minutes tones your legs, butt and abs, allowing you to hop your way to 100 less calories. If you want an even better workout, do tuck jumps to work your abs.

Canoe
Are you the outdoorsy type? Hop in a canoe to burn 100 calories in just 25 minutes. Not only can you enjoy the beauty of nature, but by paddling, your arms will be on their way to achieving a toned look. The more you paddle, the more you’ll be building up your endurance. The core is also worked because paddling forces your body to rotate and twist through the torso.

Walk your dog
Both you and your pooch will benefit from this one. Your pup will appreciate the time outside and your body will be on its way to getting slim and trim. In only 29 minutes, you will have cut 100 calories with your best companion by your side.

Use a punching bag
Slugging a punching bag for just 15 minutes will help you shed 100 calories. This will build up strength and release any frustrations that have been accumulating throughout the day, helping to reduce stress. This quick workout is also a great cardio workout and gets your blood pumping fast.

Three things you should never do before a workout

Posted on by Angie Tinsley

When you’ve finally found the motivation to hop on that elliptical machine, you’ll want to make sure you get the best and safest workout possible. Although your workout is important, what you do before your workout can actually make a difference in your exercise plan and progress! Make sure to avoid these pre-workout blunders to ward off injury and shed off those excess pounds.

Never skip stretching
Stretching before exercising is one of the best ways to prevent injury. It loosens up your muscles and gets them warm for an intense workout. Improving Your World says that when muscles are stiff, your overall fitness will be negatively affected. When you have more flexible muscles before a workout, you’re likely to have full range of motion. The Mayo Clinic said that stretching also increases blood flow to the muscles. However, it’s important to remember to never stretch cold. Yes, stretching is important, but stretching when the muscles are cold can lead to injury.

“Instead, warm up with five minutes of light cardio or start off slow for the first 10 minutes of your run, bike ride or swim,” explained Self magazine.

Never work out on an empty stomach
Working out before you’ve eaten anything can cause muscle loss, according to the Strength and Conditioning Journal. Brad Schoenfeld, president of Global Fitness Services and a professor in the department of exercise science at Lehman College, spoke on this, saying:

“When you’re hungry, your body goes into survival mode and draws protein away from muscle, where it’s less crucial to survival, than from your kidneys and liver, where the body normally looks for protein.”

When you lose the muscle mass you worked so hard for at the gym, your metabolism slows down, making it all the more difficult to slim down. However, it’s important to keep in mind that eating too much or eating the wrong foods can really be detrimental to your workout as well. Eating too much can leave you feeling less energized and even lead to cramping, producing a lower quality workout. U.S. News and World Report suggested you avoid salty french fries and carbonated drinks – i.e. carbs and sugar – before any workout. This is a good way to give yourself and upset stomach and a not-so-great workout. Instead, Her Campus recommended Greek yogurt, toast with peanut butter or fruit.

Never workout dehydrated
Because our bodies are about two-thirds water, it’s vital for your body to get enough H20 for an effective workout. Her Campus suggested drinking one glass prior to your workout to ensure that you’re hydrated. But, don’t overdo it! Drinking too much can leave you feeling full and bloated.

How To Live A Longer And Healthier Life

Posted on by Angie Tinsley

Although many wish to live a long and healthy life, sometimes things like greasy fast food, busy schedules, and guilty pleasures get in the way. What you may not know is that there are simple ways throughout your day to increase your chances to live a longer and healthier life! Check out these lifestyle tips below and be on your way to living a healthier life

Exercise

Two women exercising to help live a longer and healthier life.

Even though this may be the most obvious beneficial act you can do to improve your health, its importance should be restated. Fitness treadmills, stationary bikes, and ellipticals are all simple pieces of equipment that offer easy ways to get in your daily dose of exercise. Dr. Mehmet Oz explained to Good Morning America that instead of fitting in an intense 30-minute workout everyday, you should be working on incorporating more frequent physical activity into your everyday life. For example, Dr. Oz suggested pedaling on a stationary bike while watching TV or taking the stairs rather than the elevator. Either way, exercise should be considered a vital element in your day-to-day life.

Grab A Mint

According to Rodale, peppermint has the power to increase exercise performance.

“Researchers say that the scent of mint alters your perception of how hard you’re exercising. which can make workouts seem less strenuous so you don’t mind exercising longer,” explained Rodale.

A delicious way to be tricked into a better workout? We’ll take it!

Eat Breakfast

You know what they say, breakfast is the most important meal of the day! And for good reason. Not only does it boost your metabolism, according to AARP, but this morning meal also has the power to make you look younger as well! However, make sure you’re not opting for a sugary breakfast. Although Pop-Tarts may satisfy your taste buds, they’re not doing your body any favors. Try oatmeal instead of its high fiber and low-glycemic index, which may help to ward off wrinkles. You can even add your favorite fruits like strawberries or blueberries to add a touch of sweetness to your oatmeal, while still keeping your morning meal healthy.

Stretch

Be sure to stretch your muscles.

Activities requiring stretching, like yoga, have been proven to reduce stress by relaxing the blood vessels. Rodale suggested starting off your morning with a simple cat stretch. This can relieve tension in the body while promoting blood flow and healthier posture. You can also fit stretching into your day by using TV commercial breaks as an easy opportunity to loosen up your muscles.

Catch More Z’s

By heading to bed earlier, you could be lengthening your life. Getting a good night’s sleep can help significantly increase brain power and cognitive function.

“Sleep regenerates neurons that enable the brain to function optimally,” explained Jane Ferrie, Senior researcher at University College London Medical School.

According to AARP, those who received less shut-eye over a five-year span showed decreased mental function, which was equal to 4 to 7 years of aging. So, do yourself a favor and get a good night of sleep. Your refreshed body will be sure to thank you in the morning.

Drink Plenty Of Water

The benefits water provides for your body are truly endless. Getting more H2O into your day can help give you healthier skin and hair, protects your joints and even aids in digestion. A good way to see if your body is fully hydrated is to check your urine.

“You should drink enough water that your urine looks like pale lemonade,” said Chris Mohr, registered dietitian and nutrition consultant to the Cincinnati Bengals.

So, drink up! After all, your brain is made up of 80 percent water.

Six Simple Ways To Cut Calories

Posted on by Angie Tinsley

Shedding pounds is usually not an easy task for anyone. It seems no matter how many diets we put ourselves through, nothing seems to make a difference. However, there are easy ways to cut calories throughout your day that won’t leave your stomach grumbling the way many diets can. Here are a few ways to cut calories that you should try that will help you become a healthier you!

Exercise

Of course one of the most efficient ways to cut calories is by exercising. Getting in cardio workouts on fitness treadmills, stationary bikes, and elliptical machines can be a great way to build endurance and burn calories fast.

Skip Whipped Cream

Skip things like whipped cream to help cut calories

As tempting as whipped cream may sound on a hot chocolate or latte, it’s best to skip it. Why? Even though it’s light and airy feel may seem harmless, don’t let that fool you. According to Self Nutrition Data, whipped cream from some coffee chains can add up to 100 more calories to your drink order.

Get Better Sleep

There could not possibly be an easier way to burn calories than to sleep them off.

“Insufficient shut-eye appears to increase the production of the stress hormone cortisol, which regulates appetite,” explained Health magazine.

High levels of cortisol make you more likely to indulge. Lack of sleep also keeps your body from burning off carbohydrates. If they’re not burned off while sleeping, they’re then stored as fat. So, go to bed!

Log Your Calories

You truly don’t know how much you’re eating until you start writing down everything you eat. This allows you to become more aware of what you’re putting in your body and you feel accountable for the things you write down. If you’re not logging your calories, you’re making it easier to brush off that extra piece of cake after dinner. It’s also a good idea to take your food diary with you everywhere you go, as to not lose track of what you’ve eaten after a long day.

Switch Hands When Eating Snacks

Eat with your other hand when eating.

When snacking, try switching over to the hand you’re less comfortable using.

“People who snacked using their nondominant hands reduced about 30 percent of their total intake, compared with those using their dominant hands,” reported CNN.

Next time you sit down on the couch with a bag of popcorn or chips, be wary of which hand you’re using!

Increase Your Protein Intake

Having a diet rich in protein helps to build up muscle. Studies have shown that women who eat more protein lose more fat and maintain more muscle than those who don’t. Health magazine recommended adding the amino acid leucine into your diet. Conveniently, this amino acid is readily available in many types of eggs, fish, poultry, dairy, and beef. Try Greek yogurt for a creamy and delicious way to add more protein to your diet.