Are you finding that your runs just aren’t what they used to be? Perhaps you’re getting bored with your route, your shoes are worn out or your joints are starting to ache. Whatever the reason may be, sometimes all you need are a few strength training exercises to put a spring in your step and help you run faster and farther. Well, that and a TRUE Fitness treadmill like the M50 that will cushion your stride and monitor your progress – just for a little extra motivation. Continue reading “Five exercise moves that will improve your run”
Category: Intermediate Fitness Tips
Five ways to burn more calories
If you’re trying to lose weight, you’re constantly looking for ways to cut out calories. Why not burn them instead? Exercising is an important part of any healthy lifestyle, and there are many different ways that you can burn more calories while working out: Continue reading “Five ways to burn more calories”
Is it safe to work out more than once a day?
For major fitness enthusiasts, sometimes working out just once a day isn’t enough. Whether you’re training for a marathon, focusing on building muscle, losing weight, or are addicted to the endorphin rush you get from exercising, working out more than once a day sometimes seems like a great idea. While exercising is undoubtedly important for your health, this begs the question: Is it possible to overdo it? In other words, is it safe to work out more than once a day? Continue reading “Is it safe to work out more than once a day?”
Run safely during a heat wave
A heat wave has been baking the southwestern United States, with temperatures in some areas reaching nearly 130 degrees. According to NPR, triple-digits temps in that area of the country will likely persist through the end of the week, which means that anyone planning to exercise during this record-breaking heat wave will need to take extra precautions. Continue reading “Run safely during a heat wave”
Prevent blisters for more pain-free runs
If you’re training for a marathon or are a regular runner, chances are you’ve seen a blister or two in your lifetime. In fact, something as simple as wearing a new pair of shoes can cause those nasty, painful sores to pop up. Using home treadmills with orthopedically correct shock absorption, like the TRUE Fitness PS800, can help you avoid other injuries by reducing the impact on your joints and knees, preventing and treating blisters requires slightly different tactics. Continue reading “Prevent blisters for more pain-free runs”
Desk stretches for the weary worker
When you’re stuck sitting at a desk all day, it’s hard not to daydream about going home and pounding out a few miles on your exercise bike equipment – and it certainly doesn’t help that it’s well known that sitting down for hours on end is bad for you. Since you don’t have access to TRUE Stretch at the office, use these tactics to loosen those muscles that tighten up when you sit in one spot all day long: Continue reading “Desk stretches for the weary worker”
Three reasons your diet isn’t working
Trying to stick to a diet and lose weight can be one of life’s more frustrating endeavors. If you’ve tried every trick in the book and still aren’t seeing results, it’s possible that you’re making some common dieting mistakes. To kick your weight-loss plan back into gear, make sure you avoid these pitfalls:
1. You’re not exercising regularly
Even the best diets won’t be able to help you lose weight if adjusting what you’re eating is all you do. Regular exercise is also an important component of any plan to lose weight, so make time for a quick run on your home treadmill several times a week. The TRUE Fitness M30 treadmill makes it easy – it comes with seven preset workout programs so you don’t even have to think about the optimal way to conduct your exercise routine if you don’t want to. It also is equipped with TRUE HRC Cruise Controlâ„¢, which allows you to lock in your target heart rate.
2. You aren’t eating enough
In order to lose weight you need to have a well-functioning metabolism, and that isn’t going to happen if you aren’t eating enough. Skipping meals may cause your body to lose the ability to feel full, so it’s best to eat many small meals throughout the day. Having a decent breakfast every morning is especially important because it will jumpstart your metabolism. Aim for approximately 500 calories for this meal- try a whole wheat bagel with peanut butter and banana if you need something you can eat on the go.
3. You’ve cut out carbs or fat
Although some of the more popular diets require completely cutting out carbs or fat, doings this can leave you without necessary nutrients, thereby making it difficult to keep off the weight. The trick is to maintain a balanced diet of healthy food. If you cut out carbs or fat completely, you’ll just gain the weight back when you start eating them again.
How to prevent shin splints
Shin splints: They’re the bane of every runner’s existence. More technically known as tibial stress syndrome, shin splints are a common cause of leg pain in athletes and can make it nearly impossible to run. In fact, doctors highly recommend that anyone with shin splints give the bone time to heal rather than push through the pain and potentially trigger a stress fracture. To keep yourself safe and pain-free, take these efforts to prevent shin splints:
1. Use the right equipment
Having the right home fitness equipment can make a world of difference. Some treadmills, like the TRUE Fitness Z5.4, are specifically designed to prevent injuries. The Z5.4 is outfitted with TRUE’s patented Soft Systemâ„¢ deck, which reduces the impact of your foot on the front of the treadmill while providing a firm surface towards the rear for an effective push-off. The orthopedic belt also allows you to adjust the firmness of the deck to further reduce leg and foot stress.
2. Purchase quality running shoes
Shin splints are common in people who have flat feet or small arches, which can cause the muscles in the legs to stretch too far during a run. To prevent injury, it’s important that runners have enough arch support. This can be accomplished by buying quality running shoes or adding inserts to make exercising more comfortable.
3. Get in some good stretching
An easy preventative measure for shin splints is thoroughly stretching prior to each run. Before getting on your fitness treadmill, stand on the stairs with your feet together and your heels hanging over the edge of a low step (hold onto the banister for extra balance). Dip the heel of your right foot below the step a few inches and hold for 30 seconds, then repeat with your left foot.
4. Try strength training
A key way to prevent injury as you exercise is to make sure you’re using proper running form. This is most easily accomplished by ensuring that you have completed the proper strength training to get your legs and hips in alignment. To strengthen your hips, try doing a few leg lifts as you lie on your side or get in a few squats before your run. To give your shins a good workout, try some toe raises: Stand on your toes for 10 seconds, slowly lower your feet, and repeat 10 to 15 times.
5. Get a massage
If your shins are still bothering you and seem to be prone to injury, try icing them or getting a massage. It will keep your muscles loose – just make sure you’re in the hands of a certified massage therapist.
Nine ways to save time at the gym
If your excuse for not exercising nearly as much as you should is that you don’t have time to go to the gym, we have a few time-saving strategies for you. We get it, you’re busy! But don’t let your crazy schedule get in the way of that swimsuit body you’re working towards. Here’s how to minimize the time that you spend at the gym without sacrificing your workout:
1. Stop talking
You may be surprised by how much time you waste socializing at the gym. Talk to your friends before or after workout rather than between intervals so you can concentrate on your exercise plan and be efficient.
2. Avoid peak hours
If you can make it work with your schedule, go to the gym when you know it will be the least busy so you don’t waste valuable time waiting for your favorite TRUE Fitness treadmill to be available.
3. Exercise at home
If you have gym-quality equipment at home, such as a TRUE Fitness elliptical, you can stick to your workout routine without clamoring for the best machine along with the masses at your local gym.
4. Be prepared
Before leaving for the gym, make sure you are organized and ready to get to work right away. Fill up your water bottle, untangle your headphones and put on your running shoes at home.
5. Make a plan
Make sure that you head to the gym with a set plan of what your workout will consist of. You may want to ask a trainer to develop and write an exercise plan down for you so you can stick with it on your own.
6. Multitask
Get more done in less time by forcing your muscles to multitask during your workout (for example, crunches on a stability ball). The harder you can work your muscles all at once, the less time you’ll need to spend at the gym.
7. Alternate intensity
You can increase the effectiveness of your workout by doing intervals of intensity variation. Experiment with the incline on your treadmill, or try out some short sprints in between steady-paced running.
8. Time yourself
Include the amount of time you plan to spend on each exercise in your workout plan, and stick to it! Try to limit your distractions.
9. Do something you enjoy
The time you spend at the gym will go faster and be more effective if you enjoy your workout, so include something you like to do in your exercise routine, whether that be yoga, weight training or using the elliptical.