Category: Cardio Workout Tips

Whichever piece of home gym equipment you choose to break a sweat on, you're heavily relying on your feet to get you through that workout. But if you're an avid runner or simply have problems with aches and pains in your feet, working out may prove to be a bit more difficult. According to Runner's World, our feet absorb more force during running than any other part of the body. However, by caring for those running feet in the right way, you can reduce soreness and even prevent injury, prompting more effective workouts in the future. Here are a few tricks to try for healthier feet:

Choose the right equipment
Running on home treadmills is an extremely effective way to get in shape fast. However, if you're experiencing an uncomfortable stride, you may want to consider switching over to TRUE's PS800 Treadmill. This stylish piece of equipment has an orthopedic belt which offers the ultimate reduction of impact on the joints and knees. You'll instantly notice more comfort with each step you take.

Try an elliptical
If the impact of treadmill strides are too much for your feet to handle, try running on an elliptical machine instead. The gentle and swift movement of TRUE's ellipticals give your joints the comfort they desire accompanied by an effective workout. The M50 Elliptical even has soft step orthopedic footpads, which work to decrease the stress of impact on your joints, making your workout more comfortable than ever.

Grab a tennis ball
Tennis balls provide runners with a great way to massage the foot and help get you prepared for more workouts with less aches and pains. According to ESPN, you should sit or stand and place the ball under the arch of your foot. By rolling it along the bottom of the foot, you'll be massaging out any sore areas.

Find the right fit
It may be your running shoe that is contributing to the health of your feet. Bad shoe selection can cause anything from calluses to blisters, according to Rick Braver, a podiatrist who treats many runners. Check out your nearest running specialty store and shop around for the shoe that best fits your foot. You may want to ask whoever works there to size you, as you may be choosing the wrong size shoe.

If you already have comfortable shoes, you'll want to take a look at the age of your footwear. If they're a bit worn out, you probably don't want to continue using them for your workouts. According to Runner's world, the average life of most running shoes is 350-500 miles.

Whether you're just jumping into running or are looking to get a more intense workout, running a bit faster will help you to torch the calories. However, this is often easier said than done. Once fatigue sets in, it's hard to keep up that fast pace. Here are a few ways to maintain an intense workout and increase your speed on the treadmill:

Use home treadmills to your full advantage
TRUE's PS100 Treadmill offers one of the largest running surfaces in the industry, giving you the necessary amount of room for longer, faster and more effective strides. This piece of home gym equipment also has a wireless heart rate monitoring system. This will help you make sure that you're working out to your full potential.

Fuel your body
Much like a car, you need to fill your body with the right materials in order for it to run properly. If you fill up on fat-packed snacks, you're likely to feel sluggish and your run will suffer. Shape Magazine suggested eating fiber-filled, complex carbohydrates. This could include brown rice, multi-grain crackers, oatmeal, bananas, sweet potatoes or apples and walnuts.

Eating the right foods after your workout is just as important. According to the Journal of the International Society of Sports Medicine, consuming protein and some carbohydrates is best immediately following exercise. Shape Magazine recommended finishing off your workout with a protein shake, steamed vegetables, multigrain bread and peanut butter or quinoa.

Hill training
According to Runner's World, utilizing the incline on your treadmill will help to improve your stamina and speed. Try increasing the incline for one minute, then lower the incline for a minute of recovery. Keep repeating this for a great workout and effective results. TRUE treadmills are also equipped with preset programs that offer hill training as well as interval training to increase your speed.

Pump up the tunes
When you're working out, having an exercise playlist ready to go on your iPod can really help to amp up your workout to the next level. Your favorite song can be just what you need to finish an intense sprint and give you the push you need to keep going. In fact, according to a study at the University of Plymouth in the UK, those who turned up the tempo and volume of their music saw increased speed and heart rates. Both TRUE's PS850 Treadmill and ES900 Treadmill are iPod compatible so you can have a great workout while listening to your favorite tunes.

It’s a known fact that exercising on home fitness equipment can help you trim your tummy so that you’re ready for beach season. But there are some things that can boost your workout to make it even more effective and worth your while. Everything from what you’re exercising on to how you move your body can make a difference in the results you get from your workout. Here are a few workout secrets to keep yourself in tip-top shape:

Move your whole body
According to Allure Magazine, you burn more calories when both your upper and lower body are involved in the process. This can easily be done on any treadmill or elliptical. TRUE Ellipticals come with moving handles to tone your arms while you work on your cardiovascular fitness. Running backwards on the elliptical is another way to tone various muscle groups like your hamstrings, quads and calves.

Get the right equipment
Of course if you’re not running on the right fitness treadmill, you’re not allowing yourself the best workout possible. You need a piece of equipment that’s going to give you a comfortable workout that won’t leave your joints sore and you unable to reach your potential. TRUE’s Z5.0 Treadmill has an orthopedic belt specifically to give you the most comfortable workout possible. It works to reduce impact on your joints and knees, giving you the ability to get the most out of your stride.

Track your progress
Fitness Magazine recommended staying motivated by writing down when and how you exercise. Even though you may not be seeing changes in your body instantly, you’ll be seeing your progress on paper. Checking out how much you’re improving each week can help you to stay inspired and motivated to stick to your schedule. This can also help you to set goals. If you walked on the treadmill for 30 minutes last week, try amping up your workout routine by including bursts of sprints.

Tone while running
By running on TRUE’s M30 Elliptical Trainer, you’ll find that toning all the muscle groups is easy. With TRUE’s new patented virtual personal training coach program, Cardio 360, you’ll be working parts of your body you didn’t even know you could strengthen! You’ll have your own personal trainer which helps you work all of the major muscle groups to get the most out of your workout. In as little as 20 minutes, you will have toned your body by doing muscle isolating exercises. There’s even an upper-body only workout option! What other elliptical machine does that?

We’ve all experienced the frustrations of running and suddenly feeling pain in our knees, ankles, shins … or just about any other part of our legs. Oftentimes, it’s these injuries that keep fitness fanatics from getting the most out of their workouts. Here are a few ways you can prevent those pesky injuries from happening and get you closer to the body of your dreams:

Joint-friendly treadmills
Going for a run outdoors may not be the best idea for your joints. Running on concrete streets can put more stress on your joints than home treadmills. In fact, The Huffington Post said that running on the treadmill may be better suited for individuals who have trouble with aches and pains in their feet as well. TRUE Fitness has a line of fitness treadmills that help runners reach their fitness goals in a comfortable and safe way. The TRUE M50 Treadmill provides a soft deck cushion which takes some of the impact off of each stride, giving the user the most natural motion possible. With this one-of-a-kind orthopedic belt, users will notice an increasingly comfortable workout with each stride.

Keep good form
When breaking a sweat on your cardio fitness machine, you may start to notice that the more fatigued you become, the more your form slips. Assure that you always maintain a steady heart rate on the PS300 Treadmill, which has a wireless heart rate monitoring system. This allows the runner to stay around your target heart rate. Simply enter your target at the beginning of the workout, the Heart Rate Control Cruise Control will take over and work to adjust your speed and incline throughout your workout to ensure you’ll maintain your goal heart rate.

Rest
Fitting in a period of rest in between workouts is just as important as the workout itself. Fitness Magazine suggested resting one to two days between runs. Injuries most often occur when bone or tissue is continually being used without time to rejuvenate. Create a schedule to follow to ensure you’ll have periods of rest between bouts of and exercise.

Strengthen your legs
According to Fitness Magazine, stronger leg muscles absorb more impact. Utilize the incline option on your treadmill at home to build up your muscles and to ward off potential injuries. Walking on a flat surface is great for your legs, but by amping up the incline, you’ll be getting much more out of your workout. According to The Nest, the incline works your quads, hamstrings and glutes. You could also consider doing some squats or other leg exercises in between cardio workouts.

One of the best ways to stay motivated on home fitness equipment is to listen to a playlist of your favorite tunes. When you’re on that last leg of sprints or going through a tough incline, these songs are sure to give you the inspiration to push through and get you on your way to achieving your fitness goals. TRUE Fitness has a line of cardio fitness equipment that allows you to plug in your iPod or phone to instantly hear your favorite songs, available on both the TRUE PS850 and ES900 treadmills. Try adding a few of these songs to your workout playlist for your next run:

Warm-up
Before your workout on your home treadmill gets up to full speed, start off with a quick five minute warm up. According to Fit Day, a good warm up will get your heart pumping, increase muscle circulation and get you ready for your workout. It’s important to physically prepare your body for the workout ahead. Try out these songs to get you ready for exercise:

Don’t Stop Believin’ – Glee Cast
Too Close – Alex Clare
Like a Prayer – Madonna
Feel Again – OneRepublic
Hey, Soul Sister – Train

Cardio beats
The middle part of your workout is often the most intense. Therefore, you’ll need tunes that amp up your energy and keep pushing you through the remainder of your workout. Studies have even found that pumping up the volume on your iPod can help you get through a workout.

“Psychologically, music gets you pumped up and it also distracts you from what you’re doing,” explained Janet McMordie, a graduate student studying kinesiology at the University of Western Ontario. “Music might also cause a surge of adrenaline that kicks things up.”

Kick your workout regimen in gear by turning up these tunes on your iPod:

Rock Your Body – Justin Timberlake
Technologic – Daft Punk
Dollhouse – Priscilla Renea
Heads Will Roll – Yeah Yeah Yeahs
Born This Way – Lady Gaga

Cool down
While a warm up is essential, a cool down is equally as important. Reduce your speed so that your body has time to recover and get back to a normal resting heart rate. Suddenly stopping after an especially intense workout, according to Fit Day, can leave you feeling dizzy. Cooling down also reduces muscle soreness and allows blood to circulate throughout your body. Here are some tunes to help you cool down:

Stop This Train – John Mayer
The A Team – Ed Sheeran
American Honey – Lady Antebellum
Banana Pancakes – Jack Johnson
Even If It Breaks Your Heart – Eli Young Band

When you participate in cardio exercise, your heart gets pumping faster and you’re taking in more oxygen to provide your body with the ample energy it needs to maintain your workout. Of course, taking in more oxygen means breathing more heavily, leading to a rise in your core temperature. In other words, you start sweating. That’s your body’s way of attempting to cool you down. With that in mind, what you wear is going to affect your cardio fitness as well as your workout. Here are a few tips to keep in mind when you’re choosing what to wear for your next workout:

Maintain comfort
One of the number one rules in workout attire is keeping yourself comfortable. Not only does this allow full range of motion, but it prevents chafing and skin irritation. According to LosingWeight.com, you should stick with loose fitting shirts and shorts or comfortable spandex material that allows your body to really move during exercise. Try moving your body around to see if you have full mobility in the clothes you chose to make sure your workout won’t suffer.

Choose the right fabrics
According to Sweaty Betty, sweat-wicking fabrics are the best type of clothing for your workout. These fabrics literally wipe the sweat from your skin and allow it to travel to the outside of your clothes where it evaporates. This way, your body will stay dry and cool, helping you to finish even the most intense of workouts. Polypropylene or silk are also effective in keeping you sweat-free. Many people opt for a simple cotton t-shirt when they workout, which also works. However, make sure the fabric is breathable and not too thick. It’s never great to feel slimy after an arduous bout of exercise!

Shoe support
What you wear on your feet is just as important as what you wear on the rest of your body. Beau Fitness suggested choosing a shoe that supports your heels, arches, ankles and even the balls of your feet. Without the proper support, your feet may start to get uncomfortable which can really impact the quality of your workout. If your feet are still uncomfortable, a slip-in insole may provide additional support.

Socks
Don’t forget about socks! The thickness can influence your comfort level during a workout. If your socks are too thick or too thin, blisters can form, which will make exercising much more difficult. Try out different pairs to see which ones work best for your fitness level.

Experiment with outfits to see which is the most comfortable and works best for your style of workout on your home fitness equipment. TRUE Fitness has been providing people with durable and trusted cardio equipment for the past 30 years. They deliver simple yet superior performance and offer users preset and custom programs for a workout suited for their fitness level.

Many made a resolution in the new year to get fit and shed off those remaining holiday pounds. While maintaining a regularly healthy diet is important, breaking a sweat is equally as vital. Home gym equipment is one of the best ways to get an effective cardio workout. Doing so boosts your metabolism, gets your heart pumping and helps you lose weight often with more ease. TRUE Fitness has been providing fitness fanatics with durable, comfortable and safe treadmills, bikes and ellipticals for 30 years. Its ergonomic design, along with patented Heart Rate Control technology, provides a workout unlike any other.

One dilemma many may face when stepping onto a treadmill is not knowing how hard they should be pushing themselves if they wish to reach their target weight. Many treadmills offer incline, resistance and speed controls, but how do you know where these numbers should be at? You first must determine your fitness level if you wish to perform to your full potential and make the best progress.

Test your endurance
The best way to test your endurance level is simply by running. Men’s Health suggested running 1.5 miles as fast as you can while timing yourself. If you finish in 12 minutes or more, you’ll want to really work on building your aerobic fitness before moving to a higher intensity. Keep up your regular cardio routine until it you find it becomes easier. Then you can gradually start adding resistance and amping up your speed to reach an improved cardio fitness level.

It’s important to remember to challenge yourself when testing your endurance and exercising in general. It will give you a good idea of what you’re capable of and also work to strengthen your heart.

“You need to move out of your comfort zone and force your heart to work harder and act more quickly in order to improve your cardiovascular fitness,” explained Tim Church, professor of preventative medicine at Louisiana State University. “Your heart is like any other muscle. When it’s challenged, it grows stronger.”

On the flip side, you’ll want to be sure you’re not overexerting yourself during exercise. If you push past your physical limitations and get extremely fatigued, form can start to slip. According to Quick Men’s Guide, poor form commonly results in injury. Get to a speed in which you’re still working hard, but not to the point where you’re sacrificing the way in which you exercise.

Securing the motivation to workout can be a tough hurdle to get over. However, when you have a loyal companion by your side that is excited about getting some exercise, burning calories can become a bit easier and more fun! That’s right: I’m talking about your dog.

These furry friends can be a great support system when it comes to getting physical. Karen Soltero, a 37-year-old photographer and writer, told Women’s Health magazine that it was her dog that got her up in the morning and on the road to shedding the pounds. Since working out with her pooch, she’s lost 10 pounds, finished two Olympic-distance triathlons and even broke the snooze button habit. Studies have confirmed that Soltero isn’t a solo case. Those who own canines are more likely to exercise regularly than those who aren’t dog owners. Here are a few ways you can incorporate your dog into your cardio routine:

Swimming
This cardio exercise works virtually every muscle in the body, is easy on joints and improves endurance while strengthening the heart. Give your pup the same benefits of this workout by bringing him or her along! She Knows suggested playing fetch with you and your dog in the water to increase resistance and get your heart pumping a little faster.

Running
Have your pet alongside you while you go for a run! (Let’s just hope he/she doesn’t spot a squirrel). Dogs are great running partners due to their natural athletic ability. And what dog doesn’t go crazy when they see their leash pulled out? If you’re into running longer races, there are dog 5K and 10Ks available for those animal lovers out there. But just like you, they need to be trained to run long distance races. It’s a great workout for you and your dog!

Play fetch ¦ both of you!
Instead of watching your dog chase after the ball, race him to it! These bursts of speed work as a great cardio workout and helps you burn calories fast. Director of the Research Center for Human-Animal Interaction, Rebecca Johnson, says that running backwards or completing a grapevine motion will really tone your muscles and give you a quality workout.

When you’re not getting active with your pup, consider jumping on home fitness equipment to burn even more calories and help you get on your way to better overall health. TRUE Fitness has a line of stationary bikes, home treadmills and ellipticals that work to give you a one-of-a-kind workout experience. With patented Heart Rate Control technology and orthopedically comfortable products, you’ll be getting a quality workout to help you reach your fitness goals.

Home treadmills are the perfect way to achieve a cardio workout that will get you on your way to better overall health. TRUE Fitness has a line of cardio fitness equipment that makes exercising both simple and enjoyable. Their durable equipment provides you with a smooth workout that’s easy on your joints and will provide you with comfortable workouts for years to come.

However, once you start breaking a sweat and fatigue begins to set in, it can be easy to simply reduce your speed and decrease the incline to make your cardio workout a bit easier. In doing so, you won’t be getting the best possible workout from your treadmill and the time and energy you set aside to exercise won’t be worthwhile. Here are a few ways to keep up that motivation so you end your workout feeling satisfied and more fit:

Keep yourself entertained
Some people prefer a playlist full of tunes to get them psyched about their workout. This can help keep you occupied on the task at hand and prevent your mind from thinking about how tired you are. If you don’t prefer music, try running in front of a TV while your favorite movie or TV show is playing. You could even schedule your workouts around the shows you want to watch. This is a great way to get your mind off of the intense workout and make the time pass faster.

Remember your goals
When you’re in the middle of running on the treadmill, don’t let your goals slip away. Remember the reason why you’re working out in the first place. Is it to be healthier? To lose weight? To have more energy? No matter what the reason, keeping this in mind can be a great motivator. You could even opt to write it down and have it in sight while you’re exercising. This way, you’ll always be reminded of how important your workouts are to you.

Grab a friend
It’s often easier to workout when you know your friend is breaking a sweat right next to you. As you walk or run, you’ll have some company to pass the time. Having a constant support system is a great way to stay motivated and ensure that you won’t miss a workout.

Log your progress
Each time you workout, write down what you did and how many calories you burned during your workout. Seeing your progress with your own two eyes can help prove to yourself that the hard work you’re putting into exercising is worth the effort.Treadmill Reviews suggested writing down how you felt after each workout. Reminding yourself how healthy and happy you feel after exercising can give you the encouragement you need to get through a tough workout.

Get halfway there
Instead of looking at your workout as a big chunk of time, Active suggested just focusing on getting to the halfway mark. By breaking it up into two parts, exercising can seem less daunting, and this approach can help you plan for the second half of your workout.

Get new workout clothes
Sometimes, simply purchasing new clothes or shoes to wear during your workout can motivate you. Runner’s World said two-time Olympian Shane Culpepper gets a new pair of shoes to break in when she wants to get excited about running again.

Think in terms of calories burned
According to Runner’s World, running just one mile burns about 100 calories. Get yourself motivated to run three miles by thinking of the exercise as burning off the few slices of pizza you had the night before. When you think of it like this, you can tell yourself that you’re making progress and continue to keep up the good work.