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Category: Cardio Workout Tips

A TRUE Kickstart To Summer – Total Body Workout

Posted on by axavier

Summer is officially here and with it is the arrival of longer and hotter days. Some brave souls choose to embrace the heat while most others choose to do their summer workout in the comfort of an air-conditioned gym. This shift in workout conditions combined with our busy schedules can make finding time and motivation a challenge. But, we can’t stop getting our total body workout in.

In this blog, we’ll walk you through a fun total body workout that you can perform indoors with your TRUE cardio equipment.

Workout Structure

In this workout, you’ll have two sections of strength movements in intervals of 40 seconds of work, and 20 seconds of rest. Perform each exercise before moving on to the next. In between each of the strength training sections, there is a cardio set. You will be performing a high-intensity cardio session with varying speed, resistance, and incline levels on your TRUE cardio equipment. This can be done on a bike, elliptical, or treadmill.

Be sure to have a mat and two pairs of dumbbells with one lighter set and the other a moderate weight. Demonstrate the movement beforehand to decide which weight suits you best for that exercise. Repeat each section three to four times or as many as suit your fitness level.

TRUE’s Summer Total Body Workout

Strength Interval Set 1: 40 seconds work/ 20 seconds rest

Check out our At-Home workout video on our YouTube channel for visual reference on these movements.

  • Jumping Rope – With or without a jump rope
  • Seated Arnold Press – Lift your feet off the ground for an added challenge
  • Mountain Climbers
  • Bent-Over Row + Fly
  • Squat Drops

*Repeat 3-4x before moving on to the cardio set

TRUE Cardio Interval Set:

  • 1 min Steady Pace at Light Resistance/Incline.
  • 30 seconds Fast/Challenging Pace at Moderate Resistance/Incline.
  • 15 seconds (Rest) Steady Pace at Moderate Resistance/Incline.
  • 30 seconds Fast/Challenging Pace at Heavy Resistance/Incline.
  • 15 seconds (Rest) Steady Pace at Moderate Resistance/Incline.
  • 30 seconds Fast/Challenging Pace at Heavy Resistance/Incline.

*Repeat 3-4x before moving on to the final strength set

Strength Interval Set 2: 40 seconds work/ 20 seconds rest

Check out our At-Home workout video on our YouTube channel for visual reference on these movements.

  • High-Knee Lateral Shuffle.
  • Ticktock Lunge with Lateral Raise.
  • Push-up Twist.
  • Sumo Squat with Curl and Press.
  • Starfishes – Brace your core with your back flat to the ground.

*Repeat 3-4x before moving on before finalizing the workout

*Please consult your physician or healthcare provider before starting any exercise program. Please immediately stop exercising if you are experiencing pain, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, or any other discomfort.*

How To: Transition To Running On The Treadmill

Posted on by NWV

As the winter weather continues to drop, it may be time to take your training indoors. The transition to running on the treadmill can be a fun experience if you take the right steps. Today, we are sharing a few tips and tricks on how to best transition to running indoors.

Make The Transition Gradual

If possible, ease into your indoor training to allow your body to adjust to your new running gait. Ensure your indoor running workouts are 20% or less of your running workouts until you feel that your body has had the opportunity to adjust.

Get Fitted For The Right Shoes

Did you know most running shoes last around 500 miles before they wear out and become unsafe to wear? Start off your treadmill training with a pair of shoes that work well for you. Your local running store should be able to help get you fitted and offer suggestions based on your foot type, pronation, and preferences.

The right shoes for the transition to running on the treadmill.

Join A Running Club

If a community is what you crave, join a virtual running club. Choose a club that creates a community, challenges you, and offers a fun experience. If you are looking for a Strava run club, join the TRUE Run Club, which offers motivation, challenges, and fun giveaways throughout the year.

Find The Right App Or Training Platform For You

There are a plethora of apps that can help you get the most out of your treadmill runs. Look for apps that are compatible with your treadmill. You can choose a simplistic app such as GymTrakr, or join a virtual world like Zwift. In addition, most treadmills offer built-in programming to challenge your workouts like TRUE HRC Heart Rate Control®, which allows you to set your target heart rate. The treadmill will then adjust the speed and/or incline of the treadmill to keep you at your target heart rate.

Prioritize Cross-Training And Recovery

Prioritize Cross-Training And Recovery.

Cross-training can help reduce the risk of overuse injuries and reduce stress on joints and the spine. Add in some weight training, cycling, swimming, or elliptical workout. We have a full playlist of light equipment and bodyweight workouts that you can complete at home or the gym.

Recovery is also key to your treadmill workouts. Select low-resistance activities such as yoga, walking, foam rolling, or stretching and incorporate them into your weekly workout routines.

Whether this is your first time running indoors or you’re looking to make a transition to running on the treadmill, there is no better time than now!

TRUE Home Workout Tips: Treadmill Program

Posted on by NWV

#TRUEHomeWorkoutTips⁠⠀⁠⠀
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Looking for an at-home cardio program? We have you covered! Today we are sharing a 30 minute #TRUETreadmill program designed for intermediate to advanced users. ⁠⠀⁠⠀
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Try incorporating this program 1 to 2 times per week! ⁠If you’re looking to add a treadmill to your home gym, be sure to check out our lineup of premium commercial-grade treadmills and experience the difference of Soft Select.

Intermediate to Advanced Treadmill Program:

⁠Intermediate to Advanced Walking Program:

TRUE is here to support you! What workout tips would you like to see next?⁠⠀

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.

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!

Ways To Improve Your Cycling

Posted on by Angie Tinsley

To some, cycling is a sport and for others, a great way to get a killer cardio workout in, or just something to do for fun. Regardless of why you are cycling, there are always ways to improve your cycling skill set. Whether you cycle every day, once a week, or have never cycled before, by following three simple suggestions, you can increase your efficiency on any type of bicycle.

Step 1: Master The Basics

One of the key elements of cycling is to keep your weight evenly balanced while you are riding a bike or on a stationary exercise bike. Women’s Health Magazine suggests distributing your weight so that 60 percent is on the seat and 40 percent is on the handlebars. This will help eliminate pressure on your joints, meaning you will experience less pain and will be more comfortable cycling in general. You’re also able to move faster in a cycling race because you don’t have any pain troubling you.

Next, learn when it is the correct time to stand up while cycling. If you are training for a race or trying to get a good workout in standing and sitting can maximize the efficiency of your workout. If your training is more cross-country style where you riding hills or if you want an intense workout, remain seated to feel the burn in your legs. Whether you sit or stand during a cycling session depends upon your goals.

Another important aspect of cycling is focusing on keeping your pedaling smooth. Even though you may be switching positions on the bike (from standing to sitting), it is important to keep an even pedal speed.

Lastly, you always should be aware of what your upper body is doing while your lower body is doing most of the work. If you have a weak core paired with poor posture, you can be faced with unnecessary discomfort while riding and discomfort lead to inefficiency.

All of these basic cycling skills are fairly easy to master with consistent training and practice. Learn to be conscious of what your body is doing during your entire ride. By focusing on each skill set, you can easily increase your efficiency on the bike which will lead to overall improvement.

Step 2: Gear Up

If you really want to feel like a top-notch cyclist, you have to look the part too! Don’t be afraid to rock an outfit complete with cycling shorts and a shirt. Cycling clothes tend to be more fitted so that they don’t wrinkle or bunch or make you uncomfortable while riding. Cycling clothes are made with a special material that helps control sweat too. Don’t forget the helmet as well!

In addition to clothing, there are other items you can invest in to perfect your skills. Buying indoor cycling equipment or rollers so helps you practice at home if you have your own bike. Then, another thing you can invest in would be a gym membership. If you cannot ride outside, at least you can go to the gym and hop on a stationary bike to still get a workout in. Having access to the correct equipment 24/7 allows you to become a more successful cycler.

Step 3: Take Time to Recover

Eating, sleeping, and resting are the top three things you can do to optimize your recovery. This applies to any type of workout regimen too, not just for intense cycling.

Food is a major player in how well your body recovers from a tough race or a tough training session. For those that are top cyclists and training for a big race, it is important to keep a 4 to 1 ratio to carbohydrates and protein. There are also other ‘anti-inflammatory’ foods that can help relieve muscle soreness too. Getting enough sleep will affect how your body recovers as well. Try to get 7 to 8 hours a night; top riders can sleep for 12 hours to successfully recover.

If you want to improve your cycling and overall general health, it is important to eat enough of the right types of foods and get enough rest. Rest and general diet is 95 percent of successful recovery. To continue to improve and continue to get stronger or faster with your cycling, taking care of your body needs to be the top priority.

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Get Stronger With The Heart Racing Cardio Workout

Posted on by Angie Tinsley

Cardio workouts can help your body become stronger but also provide relief from day-to-day life. Incorporating more cardiovascular exercises into your workout routine can help strengthen your heart and lungs, encourage weight loss and also reduce stress and provide you with a better night’s sleep. Continue reading “Get Stronger With The Heart Racing Cardio Workout”

3 Treadmill Workouts to Maximize Your Cardio Routine

Posted on by Angie Tinsley

PS300_With_ModelOnce you get in the groove of working out on a regular basis, it’s easy to establish a routine and repeat the same exercises on the same equipment for each workout. However, mixing up your workouts is essential in order to keep your body challenged and benefiting from the session. Most of us are guilty of arriving at the gym and hopping on a free treadmill and completing the same run we do every day. To get the most out of your treadmill workouts, mix it up with these changes. Continue reading “3 Treadmill Workouts to Maximize Your Cardio Routine”

What is the Best Workout for Your Body Type?

Posted on by Angie Tinsley

Not all women are the same, especially when it comes to body type. There are many different body types among women, and each one may require a different form of exercise to provide the best results. In general, women’s body types can include:

  • Pear
  • Apple
  • Straight
  • Hourglass

Figuring out what your individual body type is will help you determine the best workout for you. Remember to always consult with your doctor before starting an exercise routine, and know how to keep yourself safe when exercising.

Pear

What Does It Look Like?

Women who are pear-shaped tend to be heavier in their thighs, butt, and hips, making them appear lighter on the top and heavier on the bottom. Celebrities such as Beyonce and Jennifer Lopez are considered to be pear-shaped.

What’s the Best Workout for Me?

If your body type is leaning towards more pear-shaped, focus on:

Apple

What Does It Look Like?

The apple body shape means you are rounder in the center and have a thicker waist when compared to your hips and shoulders. Celebrities like Drew Barrymore and Lindsay Lohan would be considered apple-shaped.

What’s the Best Workout for Me?

The best workout for your apple-shaped body would focus on:

Straight

What Does It Look Like?

If you have a thin, straight silhouette and lack curves, you would be considered to have a straight body type. Celebrities like Gwyneth Paltrow and Cameron Diazvrock this figure.

What’s the Best Workout for Me?

For ladies with a straighter figure, the following workout is best:

Hourglass

What Does It Look Like?

The hourglass figure tends to be curvier on both the top and bottom halves of the body with a tiny waist in the middle. Well-known Celebrities such as Scarlett Johansson and Sofia Vergara have the hourglass shape.

What’s the Best Workout for Me?

When exercising, curvier women should make sure to incorporate:

To make directing your workouts to fit your body type even easier, try investing in home gym equipment. Get the exact piece (or pieces) you need to make sure you are getting the most out of each and every workout you complete.

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