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Category: Cardio Workout Tips

Get Ready For Your Big Day With These Wedding Dress Workout Tips

Posted on by Angie Tinsley

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!

Advice for becoming an ultra runner

Posted on by Angie Tinsley

As far as crazy fitness goals go, running in an ultra marathon may just be the pinnacle. But for anyone who’s a regular runner and enjoys participating in marathons, it may not be as crazy as you think. In fact, given the right amount of training and the motivation to get there, any avid runner can become an ultra marathoner – running 50 miles or more in no time.

Choose a race
Before beginning your ultra marathon training, it’s best to have a definitive goal to work toward, so go ahead and sign up for a race. You’ll want to consider location, what the geography of the course is like and whether or not the race allows ultra marathoners to run different distances (e.g. 50 or 100 miles). A few popular options include the Ice Age Trail 50, Heartland 100, Rocky Raccoon and the Le Grizz Ultramarathon. .

Give yourself plenty of time
If have already completed a few marathons, you’ll need at least 16 weeks to get yourself in shape for your first ultra marathon and should schedule accordingly. There are tons of training programs available online, so find one that fits best with your schedule and goals. Ideally, you should be able to get to the point where you’re running 15 to 18  miles for your weekly long run.

Find some flat ground
Especially when you first begin to train, you’ll want to find flat ground for as close to 50 miles as possible. Running on a fitness treadmill can also be a helpful training option because the ground is guaranteed to be flat. In addition, the TRUE Fitness Z5.4 treadmill has extreme durability that can stand up to those long runs. It is also outfitted with TRUE’s patented Soft Selectâ„¢ system, which allows you to adjust the deck firmness to reduce the stress on your feet and legs.

Start slowly
When developing a pace at which to run during your ultra marathon, you’re going to have to start a bit more slowly than you would on your traditional 26.2-mile runs. A pacing miscalculation won’t just mess with your finish time, it could prohibit your ability to complete the race at all. When you begin each run, aim for a pace that’s approximately half a minute slower than your marathon pace. Then, find a rhythm. You won’t be running the full 50 miles – there’s some walking in there too – so discover which combination will work best for you.

Avoid injuries when getting back into shape

Posted on by Angie Tinsley

With summer rapidly approaching, you may be thinking about getting back into shape after a long winter of hibernation. While it's certainly a good idea to start exercising again – staying fit will keep you happy and healthy – you want to be careful about jumping back in too quickly and potentially injuring yourself.

Find a fitness treadmill that will work with you
Running on a home treadmill that will reduce the impact on your joints and knees is key to avoiding injury as you start getting back in shape. The best-selling TRUE Fitness PS300 treadmill comes equipped with an orthopedic belt, which is specifically designed to decrease the likelihood of injury so you can have a more comfortable run. Its side handrails also make the PS300 extremely safe for fitness novices.

Start slow
Even if you worked out on a regular basis just a few months or years ago, don't assume that your body can still handle that same level of exercise intensity. If you used to run five miles a day, consider that a goal to work toward, not a starting point. If you don't ease yourself in gradually you could sustain an injury, which would completely derail your workout plan.

Get plenty of rest
If you stick to low-intensity exercise, you should be able to work out every day. However, high-intensity training requires at least two to three days of rest in between each session. If you give your body time to recover, you will be able to do more during each workout.

Mix it up
Another great way to reduce your risk of injury as you get back in shape is to regularly switch up your fitness routine. Run a mile or two on your home treadmill one day, and concentrate on strength training the next. By working different muscle groups, you will have more effective workouts and build up your strength.

New runners may need help choosing a stride rate

Posted on by Angie Tinsley

If you're a novice runner, a new study shows that you may not be the best person to determine your stride rate, which means you could benefit from using a preset program on your home treadmill.

When new runners participating in the Dutch research study were asked to run at whatever stride they wanted, none of them picked the most economical or efficient pace, according to the researchers' findings.

For their study, the researchers selected 10 men in their early twenties who were experienced runners and 10 who were physically active, but not long-time runners. The participants were first allowed to choose their own stride rates on a treadmill then asked to match the beat of a metronome.

The results? The new runners ran with a stride frequency that was approximately 8 percent lower than what is considered optimal, while the more experienced runners were within 3 percent of the optimal rate.

The researchers found that heart rate could be used to establish optimal stride frequency. For new runners who are unable to pinpoint the proper pace at which to push themselves, TRUE HRC Cruise Control™, available on a variety of TRUE Fitness treadmills, could be the perfect remedy.

TRUE HRC Cruise Control™ allows runners to lock in their target heart rates while running on a treadmill. Once the optimal heart rate has been reached, the treadmill will automatically adjust incline and speed so the runner can maintain it throughout the workout.

With TRUE HRC Cruise Control™, novice runners will be able to avoid the pitfalls of inefficient exercise by letting their treadmills do the calculating for them. Maintaining their target heart rates throughout the workout ensures that runners will consume enough oxygen and burn enough calories to truly see results.

How to train for a marathon

Posted on by Angie Tinsley

Race season has begun, and if you're feeling inspired to run in your first marathon, now is the perfect time to start training. While 26.2 miles may seem like a lot – and it is – if you begin using the right cardio fitness equipment and commit to your training routine, you'll be ready to run in a marathon with the pros by the time race season begins next year.

Meet with a doctor
Marathon training can put a serious strain on your body, particularly if you're not a regular runner, so it's imperative that you meet with a doctor before beginning your training regimen. Let him or her know that you plan on training to run in a marathon, and ask if he or she has any advice that will help you reduce the likelihood of injury. A full physical will also help you detect any potential problems early on and reduce the probability of your training schedule getting sidetracked by an avoidable injury down the line.

Make sure you have the right equipment
Unsurprisingly, training for a marathon requires a lot of running, so having a quality home treadmill is key. The TRUE Fitness Z5.4 treadmill is designed for superior stability and durability, so you can be sure it will be around to help you train for many marathons in the future. It also uses a state-of-the-art motor that will give you the quietest and smoothest run possible.

Start early and run often
At a minimum, marathon training takes 18 to 26 weeks, but the earlier you start the better! This is especially true if you're not already a die-hard runner. Most people training for a marathon run between four and six days per week, alternating the intensity and length of each workout. If you're training for your first marathon, begin by running two to five miles each day during the week and gradually increase your distance as you approach the race date.

Find the right pace
In order to increase your endurance enough to run a marathon, you'll need to find your ideal running pace. In the beginning, you should be able to speak while jogging. Try running each mile at a pace that feels slightly fast to you, and increase your pace as your level of endurance increases. Come race time, focus on reaching the finish line rather than your speed.

A treadmill workout to tone your thighs

Posted on by Angie Tinsley

If you're hoping that your home gym equipment will help you get the toned body you're looking for in time for the dreaded summer bikini season, you're in luck! Although firming your thigh muscles can be difficult, given the right equipment and a dedicated fitness routine, you should be ready to hit the beach in no time.

The TRUE Fitness M50 treadmill gives you the ability to customize workouts, which means you can make sure you work your thighs the way you're supposed to every time. To make sure each of the six muscles in your thighs gets a full workout, you'll need to experiment with the incline of your treadmill and the direction you're walking. For an effective 30-minute workout, try this fitness routine from Prevention:

Begin by walking normally at a moderate pace for five minutes, then turn to the left and walk sideways with your hands on your hips, as if you were shuffling. After two minutes, turn forward and walk briskly for two minutes, then repeat the action on your right side for two minutes. Repeat the cycle.

Next, walk briskly for two minutes while facing forward. Then, reduce the speed until you are comfortable walking backward – don't push yourself too hard or you could cause an injury. After two minutes have passed, face forward and walk at a quick pace for a final two minutes before a short cool down.

If you want to push yourself even harder, try switching up the incline of your home treadmill during the periods of your workout when you are facing forward. Simulating the action of walking up a hill will help tighten your thigh muscles and increase your physical stamina. Combined with a healthy diet and strength-training routine, you'll soon be bikini-ready!

Burn fat with these walking workouts

Posted on by Angie Tinsley

Just because you're not a fan of running doesn't mean you have to avoid cardio workouts completely. Why not give walking a try? Low-intensity exercise is better for burning fat, which means you can use your fitness treadmill to lose weight even if your joints give you trouble. The TRUE Fitness M50's orthopedic belt even further reduces the stress on your ankles, knees and hips, so get back on the fitness bandwagon and give these fat-burning walking workouts a try:

Flab Melter
Use these gradual walk-run intervals from Fitness Magazine to burn fat at lightning-quick speed! You'll only need 20 minutes to feel the burn. Begin by warming up at a moderate walking pace for five minutes. Next, walk briskly for 20 seconds, followed by 20 seconds of jogging and 20 seconds of sprinting. Repeat for five minutes. Follow this interval with five minutes of brisk walking, then repeat the walk-jog-sprint cycle for five more minutes. Finish up your fat-burning workout with a five-minute brisk walk.

Treadmill Slimmer
This workout from Prevention magazine is designed to help you burn up to 150 calories in half an hour. All you'll need is your favorite pair of running shoes and a fitness treadmill. Spend the first five minutes of your workout warming up, walking at a speed of 3.4 miles per hour or whatever is comfortable. Next, increase your speed to 4 miles per hour for 60 seconds, then bring it down to 3.4 miles per hour for 60 seconds. Repeat these intervals for six minutes.

For the third phase of your workout, walk briskly at a speed of 4.2 miles per hour for 40 seconds, followed by 20 seconds of cool down. Repeat for five minutes. Next: A 30-second interval walking 4.4. miles per hour, followed by 30 seconds of recovery. Repeat for five minutes. For the final fat-burning phase, amp up your walk to 4.6 miles per hour for 20 seconds, followed by a 40-second recovery interval at 3.4 miles per hour. Repeat for five minutes. End your cardio burst with four minutes of cool down, matching the speed you started with.

Arm-toning walk
There's no need to neglect your arms during your cardio workout! The next time you hop on your TRUE Fitness treadmill for an after-work (or morning) workout, swing your arms from front to back with your elbows bent as you walk, being sure to keep your shoulders relaxed. More ambitious walking enthusiasts can grab a light pair of weights to hold for a double-duty workout.

The best food to keep your heart healthy

Posted on by Angie Tinsley

Having a healthy heart is key for living a long and happy life. Cardio exercise is a huge part of the process, and the TRUE HRC Cruise Controlâ„¢ available on TRUE Fitness treadmills makes it possible for you to maintain your target heart rate throughout your workout, keeping that all-important muscular organ healthy and strong. But there’s even more that you can do! Incorporate these superfoods into your diet for the healthiest heart possible:

1. Almonds
Almonds are packed with omega-3 fatty acids, which evidence suggests can boost your heart health. They also contain vitamins B2 and E (which destroys free radicals related to heart disease), magnesium and zinc.

2. Salmon
Incorporating salmon into your diet can reduce your blood pressure and boost your cardiovascular protection. Like almonds, salmon is also rich in omega-3s. For maximum health benefits, eat wild salmon – not farmed.

3. Oatmeal
Oatmeal has been proven to be extremely effective when it comes to lowering your cholesterol and keeping your arteries free of clogs. Just make sure you avoid any instant or flavored oatmeal – they contain a ton of processed sugar.

4. Asparagus
Asparagus is not only low in calories, but it also contains folate and vitamins C and D, which are heart-healthy and anti-inflammatory. It’s best to buy asparagus during the spring or summer when it’s more likely to be fresh and locally grown.

5. Blueberries
Dark berries like blueberries are full of antioxidants. They also contain anti-inflammatories, which can reduce your risk of coronary disease and cancer. Throw some on top of your oatmeal for an extra heart-healthy meal!

6. Green tea
Although it’s not exactly “food,” green tea can lower hypertension. Drink a cup or two to soak in its multiple antioxidants, which have cardiovascular benefits such as the ability to reduce blood clots.

7. Dark chocolate
Chocolate lovers around the world, rejoice! Dark chocolate that contains at least 70 percent cocoa has been linked to lower blood pressure. It can also help increase your blood flow and relax your arteries.

8. Soy
Soy is high in isoflavones, which help reduce cholesterol. It’s also low in saturated fat, making it the perfect addition to your heart-healthy diet.

9. Avocado
Avocados are packed with monounsaturated fats (what experts call “the good fats”), which help lower cholesterol and minimize blood clots. Add a bit to your daily lunchtime meal for a tasty way to help your heart.

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.