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Category: Health & Wellness

A Body In Motion Stays In Motion: The Importance Of Lifelong Fitness

Posted on by axavier

New research suggests lifelong fitness could protect against age-related loss of muscle mass and function.

In the 17th century, Sir Isaac Newton defined his universal laws of motion, also known as the laws of physics. Newton’s first law of motion – sometimes referred to as the law of inertia, stated in part that a body in motion will stay in motion in the same direction unless acted upon by an unbalanced force. While he was referring specifically to the science of physics, this law has applicability in other “motions,” as well. 

Recent studies suggest that lifelong physical activity could protect against age-related muscle deterioration and help keep you moving as you age. Individuals ages 68 and above who were physically active throughout their lives had a healthier aging muscle that functions better and is more resistant to fatigue than inactive individuals, both young and old. While it is still true that individuals reap benefits no matter when they start exercising, this study can help motivate younger staff and extended family members to stay active now and going forward.

How TRUE Fitness Can Help You Participate In Lifelong Fitness

Older man and woman keeping their bodies in motion by running together. Leading to life long fitness.

Maintaining physical activity is preeminent in the active aging community. If you’re new to working out or are looking for somewhere to start, TRUE Fitness can help support exercisers with premium treadmills, low-impact ellipticals, and residential bike machines that are accessible and easy to use.

TRUE’s premium home fitness equipment is designed to help you reach your fitness goals, regardless of skill level or available space. For over 40 years, TRUE Fitness has been developing and innovating some of the most orthopedically correct treadmills in the industry. Some TRUE treadmills feature our patented TRUE Soft Select® System, which allows users to modify the firmness of the running belt for a tailored experience. Adjusting the impact on a scale of 1 to 8 (with one being the softest and eight the firmest) provides the perfect impact levels for every user regardless of fitness level, injury level, or otherwise.

Whether you plan to use them in your home gym or in a fitness facility, you can reap many health benefits and engage in lifelong fitness with any of these options. 

Functional Fitness for Golf Season

Posted on by axavier

With golf season in full swing, we want to help you step up your game with some functional fitness tips. We’ve highlighted a few golf workouts you can try on the XT-900 Functional Trainer to help you get the most out of your training. Targeting different muscle groups can help improve your swing speed, power and accuracy. It can also help improve your overall quality of life by strengthening your full body. With that being said, are you ready for your best swing of 2022?

Functionally Fit Down to the Core

Having a strong and stable core is beneficial for many things in your daily life like running errands, enjoying time with your family, work, fitness, and recreational activities. When it comes to golf specifically, having a great golf game requires proper training and consistency. Regularly training your core along with your upper and lower body, will pave a road for success in the long run. If you would like to gain a firm foundation to drive the ball further, try these functional fitness exercises:

Core Workout

One of the main components of your physical foundation would be your core. Improving your core strength allows you to transfer energy, generate force and protect your low back during movement. When it comes to golf fitness, the condition of your core is especially important to help power your swing.

Tip #1

High-to-low Trunk Rotation

Do three sets and choose a weight that will allow you to do 12-15 reps on each side.

1.   Position pulley above user head height.

2.   Stand two feet away from the machine with your left side towards the pulley. Position feet shoulder-width apart with knees slightly bent.

3.   Grasp the handle with the left hand first, followed by the right hand on top of the left hand.

4.   Pull the handle downward and diagonally across the body until it passes the right thigh. Rotate the entire torso and keep the arms fully extended throughout the movement.

5.   Return to start position. Switch sides after the prescribed number of reps.

*Tip: Remember to rotate shoulders and not just the arms. Note the weight distribution from one leg to the other during the exercise.

Muscles worked: abdominals, obliques.

Bonus benefit: Helps improve thoracic spine mobility.

Tip #2

Low-to-high Trunk Rotation

Do three sets and choose a weight that will allow you to do 12-15 reps on each side.

Repeat the instructions above, excluding step #1.

Upper and Lower Body Workout

For your golf swing to be powerful yet controlled, the smaller stabilizing muscles need to be working in sync with the larger force-producing ones. The following two functional exercises will train your balance and target stabilizer muscles from head to toe, as well as the small muscles in the foot and ankle.

Tip #3

Single-leg Pallof Figure 8

Perform three sets of 12 “figure 8”.

1.   Position the pulley at approximately chest height.

2.   Stand with your right side 2-3ft away from the pulley.

3.   Grasp handle with the right hand first, followed by the left hand on top of the right hand. Extend your arms forward at chest level with your hips and shoulders squared.

4.   With arms fully extended and standing on the right leg only, draw a “figure 8”.

5.   Remember to keep the torso and hips stable. Switch sides after the prescribed number of reps.

*Tip: Remember to keep the core engaged to prevent any rotation from occurring. You will also feel your hip rotators working hard to maintain balance and stability.

Muscles worked: Obliques, abdominals, hip rotators.

Tip #4

Single-arm/Single Leg Reverse Fly

Perform three sets of 12 reps.

1.   Position the pulley at the lowest position.

2.   Stand with your right side 2-3ft away from the pulley.

3.   Grasp the handle with your left hand, and stand on your right leg only.

4.   Hinging forward with your torso at a 30-45 degree angle, perform a reverse fly as shown.

5.   Switch sides after completing the set.

Muscles worked: Hip rotators, core, posterior deltoid, mid and lower traps, and rhomboids.

Stretch

The best way to cool down from these great exercises is with some stretching. You can use the TRUE Stretch Golf to help aid in recovery, reduce your risk of injury and increase mobility.

TRUE Stretch Golf functional fitness workout guide

The Benefits Of Yoga For Runners

Posted on by NWV

Tight hips, knee pain, tension, an achy lower back – runners know exactly what we are talking about. Whether you are new to running or have a few marathons under your belt, you may want to consider the benefits of yoga for runners.

What Is Yoga?

Yoga is a practice that has been around for over 5,000 years. According to WebMD, yoga is a “total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.”

A Few Of The Main Yoga Practices Include:

  • Ashtanga: A type of yoga based on eight principles and consisting of a series of poses executed in swift succession, combined with deep, controlled breathing.
  • Hatha: A yoga system of physical exercises and breathing control.
  • Iyengar: A form of yoga as an exercise that has an emphasis on detail, precision, and alignment in the performance of yoga postures.
  • Power: Any of several forms of energetic vinyasa-style yoga as exercise developed in America in the 1990s.
  • Vinyasa: A vinyasa is a smooth transition between postures so that you move from one to another, seamlessly, using breath.

A Few Of The Main Yoga Practices Include

The Benefits Of Yoga For Runners

The practice of yoga is filled with a wide variety of postures that target a number of problem areas for runners.

In addition, yoga is great to increase balance and flexibility, which is ideal for runners of all skill levels and abilities. A few of our favorite yoga poses for runners include:

  • Low Lunge (Anjaneyasana): Stretches hip flexors, thighs, groins, and opens the chest.
  • Downward Dog (Adho Mukha Svanasana): Stretches foot arches, calves, spine, and hamstrings.
  • Legs Up A Wall (Viparita Karani): Relieves pressure on the low back.
  • Pigeon Pose (Eka Pada Rajakapotasana): Stretches the hips and lower back, and when performed properly, may increase flexibility in the lower back and hip flexors.
  • Bridge (Setu Bandha Sarvāṅgāsana): Stretches the spine, neck, and chest and rejuvenates tired legs.
  • Standing Forward Fold (Uttanasana): Stretches calves, hamstrings, and hips and strengthens the thighs and knees.

Yoga poses are often referred to by their English name, but some instructors will use their Sanskrit name which is included above in parentheses. 

Where To Start Practicing Yoga

If you are looking to start practicing yoga, you have a few options to get going. Options range from in-person classes to online, at-home instruction. Select the option that works best for you and your preferences.

Studio Classes

Studio classes are great if you want a live class with the option for modifications and corrections. A simple “Yoga Classes Near Me” Google Search can help locate studios in your area.

If you are looking for more flexibility in your class schedule, you can also check out monthly subscription services such as ClassPass, which offers access to tens of thousands of studios, gyms, and wellness offerings in cities around the world.

The Benefits: Studios offer live instruction, where the instructor can provide modifications or feedback based on your skill level.

At-Home Yoga Classes

At-Home Yoga Classes

There are now more than ever at-home yoga classes you can take at home on your own time. Apps and On-Demand classes typically range in cost and provide options for almost any form of yoga you are looking for.

The Benefits: At-home yoga classes allow you to practice whenever and wherever you want, and are often cost-effective.

Apps

Visit the app store to download one (or a few) new yoga apps so you can take your classes on the go. A few of the current popular apps include:

  • Daily Yoga
  • Down Dog
  • Glo
  • Yoga Workouts by Daily Burn.

On-Demand Classes

There is a variety of on-demand classes such as:

Many of these classes are available to stream on your phone or broadcast on your TV with a compatible streaming device, allowing you to create your own yoga studio at home.

Whether you are practicing yoga for the first time or are a seasoned yogi, there are a plethora of benefits runners can gain from practicing yoga. Get your mat out and prepare to enjoy all of the benefits that yoga can offer you.

Benefits Of Yoga For Runners FAQs

Can Yoga Make You A Better Runner?

“Yoga is the perfect recovery activity for runners,” Pacheco says. “It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road.”

Why Should Runners Do Yoga?

Yoga strengthens your body When you're running, your large muscles like your quads, hamstrings, and glutes tend to take over. Not only can yoga help strengthen those muscles, but it can also make your smaller, underused muscles, tendons, and ligaments stronger, which will ultimately reduce your risk for injures.

How Many Times A Week Should Runners Do Yoga?

Whether you're a newbie or seasoned yogi, Gilman recommends that runners hit their yoga mats two to three times a week.

Which Yoga Is Best For Runners?

Vinyasa and power yoga are some of the best styles of yoga for runners who are looking to strengthen stabilizing muscles to help reduce injury risk, too.

Can I Do Yoga And Run On The Same Day?

If you plan to do yoga on the same day as a run, try to do your run first, especially if your yoga routine exceeds 30 minutes. Long yoga sessions will tire the muscles, potentially changing your running form, which may lead to injury.

5 Things To Consider When You’re Cooking At Home

Posted on by NWV

Whether you’re a weekly meal prepper or a budding home chef, there are so many ways you can make cooking at home more efficient and easy for yourself. Busy work weeks, not enough time to think about what to eat, and a lack of inspiration can leave us stuck eating and cooking in the same way over and over again.

But instead of giving up and reaching for that ready-made meal, consider these 5 things the next time you cook at home, and the process will be easy and enjoyable.

#1 – Think About How Much Time You Have To Cook

Whether you’re meal prepping or cooking a recipe every night, it’s a good idea to think about how much time you will actually have to cook. This will stop you from getting carried away trying to pull off complex recipes and also give you an idea of what you should be grabbing from the shops.

Think About How Much Time You Have To Cook

If you’re pressed from time, you might opt for a salad mix instead of buying separate greens and mixing them yourself.

You might choose to use canned beans instead of cooking them yourself, or a frozen bag of cooked vegetables if you’re really pressed for time.

Knowing how much time you have to cook, and respecting that time stops you from feeling stressed out in the kitchen which will come out in your food. Keeping an eye on the clock can also make sure you avoid any careless emergencies, like a fire in the kitchen.

#2 – Plan Your Shopping List Beforehand

Nothing says rookie like heading to the supermarket without a shopping list. Even if you’re just grabbing three or four items, write them down to stop yourself from getting sucked in by all the products along the aisles.

Not having a shopping list is an easy way to forget that one thing you specifically set out to the supermarket for.

Even if you think you have everything in your kitchen, if you’re following a recipe, then go through each ingredient and double-check you have it before heading out to the shops. This way, you’ll avoid that sudden realization that you’re out of onions when you go to start cooking.

If you’re planning to cook for the week ahead, check your fridge and pantry and restock any items that may run out during the week.

#3 – Buy Quality Products With No Harmful Ingredients

If you’re taking the time to prepare a meal, then you want that meal to nourish your body. When cooking at home, try to choose ingredients that are whole, natural, and as little processed as possible.

Check the ingredients of all the products you buy and avoid lengthy ingredient lists or long, hard-to-pronounce chemical names and numbers. At the same time, try to choose fruit and vegetables that are in season and grown locally to feed your body the food it needs.

Buy Quality Products With No Harmful Ingredients

#4 – Think About Going Zero Waste

Many people love meal prepping, but sometimes there is an excessive waste by throwing away all the plastic containers after a meal. If you’ll be in the kitchen cooking quite a bit, it’s a good idea to think about reducing your waste or even going zero waste completely.

Cooking is so much more fun when you know it’s being done responsibly, with minimal impact on the environment. Some ways you can reduce your waste in the kitchen is by:

  • Composting your food scraps.
  • Taking reusable bags to the supermarket, including for fruit and veg.
  • Purchasing whole fruits and vegetables and not halves (i.e. with ½ watermelon and pumpkins, wrapped in plastic).
  • Try to choose products in glass jars rather than plastic containers.
  • Store your food in reusable containers and not disposable containers.

#5 – Consider Using A Slow Cooker Or Pressure Cooker

Sometimes you simply don’t have the time to cook wholesome, nourishing meals, and that’s where a slow cooker or a pressure cooker can come in. Slow cookers are a dream come true for anyone who doesn’t have the time to prepare dinner after work.

Simply pop in your ingredients in the morning, let them simmer slowly throughout the day, and come home to mouth-watering aromas and a meal that’s ready to eat. There are so many slow cooker recipes available that you won’t have to think about what you want to eat for months.

Pressure cookers are also fantastic when cooking at home as they allow you to quickly cook nutritious beans and lentils from scratch, so you don’t have to rely on canned products. This not only saves the amount of waste you throw away but is also healthier for your body.

Valentine’s Day gifts for fitness fanatics

Posted on by Angie Tinsley

With Valentine’s Day right around the corner, there is still time to get your loved one the perfect gift. If you and your special someone are always staying active, how about getting him or her a gift that will support that lifestyle? And if you don’t have a Valentine, no worries – buy a little something for yourself! After all, you deserve it. Here are a few great ideas for the active person on your list:

Reusable water bottle
Alright, we know this isn’t the most romantic of all gifts, but it sure does come in handy when you’re exercising! And with TRUE’s fitness equipment, there’s always a cup holder for your convenience. Put aside those plastic water bottles and replace it with a reusable one. According to Ban the Bottle, plastic bottles not only cost you more over time, but they contain a harmful substance called polyethylene terephthalate, which is dangerous to your health. What better way to say “I love you” than to protect your sweetie from harm?

Training journal
According to Center Works, keeping a journal of your workout progress can help you to stick to those goals you work so hard to accomplish. You may not be immediately be seeing results on your body, but once you write all of your hard work down, your progress will be laid out right in front of you. This is great motivation to keep up the good work! You may even want to personalize the journal with your special someone’s name or maybe even their favorite motivational quote for an even more unique gift.

A massage
Preventing injury during a workout is essential to reach your fitness goals. And what better way to prevent injury than with a massage to work out trouble areas? TRUE’s home gym equipment is especially designed with comfort in mind so you’re never set back by injury. Whether you’re getting your cardio in on a stationary bike, elliptical machine or a treadmill, you can be assured that you’re getting the safest and most comfortable workout possible. The M50 Treadmill has an orthopedic belt designed specifically for reducing the impact on joints and knees, so you can retain the benefits of a massage or longer.

Chocolate
This ever-popular Valentine’s Day gift will never get old. Who doesn’t love getting chocolate? According to Women’s Health magazine, eating dark chocolate can help to cut your risk for heart failure by as much as one third. In fact, chocolate and exercise work quite well together. Every once in awhile, it’s okay to reward your efforts with a little chocolate. However, make sure that it contains at least 70 percent cacao to reap all of the health benefits of this sweet treat.

Whatever you decide to get your loved one for Valentine’s Day, they’re sure to love it because it came straight from you.

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.

Tips for Fitness-Oriented New Year’s Resolutions

Posted on by Angie Tinsley

Whether you have an actively used membership at the local fitness center or spend most of your exercise routine on home treadmills, the new year is the perfect reason to ramp up your fitness regime. Think about it, the new year represents a new beginning for everyone who celebrates the holiday. Regrettably, it also tends to represent a fair amount of excess for many of us as the celebrations for the event can get a little bit…loud. Nonetheless, it behooves all of us to take this turning of the season to focus on some of the things that we want to improve about ourselves. This year, whether you’re happy with your current level of fitness or not, make it a healthy 2015 by adding several health goals to your new year’s list of resolutions. Worried that you’ll start out strong but fall off with your goals by the time Valentines Day rolls around? No worries. While it’s certainly a possibility that things won’t go perfectly, following these three pointers can ensure that you’re ready for every obstacle the new year throws at your fitness goals. Continue reading “Tips for Fitness-Oriented New Year’s Resolutions”

5 Healthy Thanksgiving Traditions

Posted on by Angie Tinsley

 

Thanksgiving is upon us, which usually includes an abundant amount of delicious meals for our families to gather around. While the food may be delicious this time of year, it is most certainly not the healthiest. Make sure you make your holiday meals are the healthiest you while still having fun by following these basic tips: Continue reading “5 Healthy Thanksgiving Traditions”

How to maintain your exercise motivation

Posted on by Angie Tinsley

With the busy schedules we all have to maintain, by the end of the day, we’re usually exhausted. Working out is the last thing we’re thinking about. However, there are simple ways to keep up your motivation and jump on those stationary bikes or fitness treadmills to fit in a workout.

Turn to social media
If you’re struggling to find a reason to workout, fire up Instagram. The platform is filled with motivational quotes, quick workouts and before and after pictures of people who have had success with exercise. Seeing someone in good shape can give you the inspiration you need to get up and get moving. Try searching for a role model of yours on Instagram that, in your eyes, has the perfect body. That image will stick with you and give you constant motivation to reach your goals.

Have your workout materials ready
Sometimes, the most exhausting part of working out is actually getting everything ready. If you plan to sneak in a morning workout, have your clothes and accessories packed and ready to go to the gym. This way, you can just grab everything and go!

Kick out negative thoughts
Thoughts like, “this workout won’t make a difference anyway” or “I never workout well in the morning” can really halt your motivation. Try turning these thoughts around. Instead, try saying or thinking something along the lines of “this workout is a step in the right direction.”

Greg Dale, professor of Sport Psychology and Sport Ethics, told Runner’s World, “It’s important to acknowledge negative thoughts, then to rationalize them with thoughts that are positive, truthful, and relevant to you.”

Grab a friend
Having a buddy to always workout with is one of the best ways to get yourself moving. Chances are, one of the friends is going to hold the other one accountable. You’re much less likely to skip a workout if you have someone encouraging you to workout with them. Having someone there with you can also make exercising more fun!

Explore what works best
Maybe you discover you workout best in the mornings or when you’re listening to music. Either way, find what keeps you motivated, and stick to it.

“Find out what works, then feed it,” sports psychologist Alison Arnold told Runner’s World. “Once you figure out which positive thoughts fuel your best performance, feed them with breathing, music and continued positive self-talk.”