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Category: Intermediate Fitness Tips

How to speed up your post-workout recovery

Posted on by Angie Tinsley

Whether you occasionally hop on your home elliptical machine or are a marathon runner, in order to get the most out of your workouts it’s important to give your body an appropriate amount of time to recover. The general rule of thumb is to allow yourself one day of rest between workouts, but if you’re itching to get back on your TRUE Fitness treadmill, follow these tips to minimize your post-workout recovery time:

1. Get plenty of sleep
Not only does sleep deprivation reduce your energy levels and cause you to be sluggish, making it difficult to even complete your workout in the first place, it can also have a negative effect on your recovery. Try to get a full six to eight hours of sleep each night to give your body plenty of time to re-energize so you’re ready to tackle your next workout. If that’s not possible, take a quick power nap approximately two hours after exercising.

2. Rehydrate
Drinking plenty of water is an essential component of a faster post-workout recovery. If you exercise while dehydrated you could damage your muscles, so replenish your fluids with water or sports drinks. Drinking cherry juice can also reduce the swelling from damaged muscles, and the protein in chocolate milk can help kick-start your recovery.

3. Eat the right food
Within a half-hour after you’ve completed your workout, reach for a high-protein snack to make sure your body has the fuel it needs to recover. Carbohydrates like nuts and avocados also make a great post-workout snack. Whatever you eat, make sure it’s easy to digest – avoid heavy, solid foods like pizza.

4. Workout regularly
If you really want to reduce the amount of time it takes you to recover after a workout, you’re going to have to exercise more regularly. Aim for spending time on your TRUE Fitness treadmill at least three times per week and your body will respond to the conditioning.

5. Take a cold bath
After your workout, hop in a cold bath to reduce the soreness and inflammation that can come with exercise. Icing your muscles can also speed your recovery time, especially if there are areas of your body that you chronically injure: Try placing the ice pack on sore muscles for 10 minutes at a time, giving them a 10 minute break in between.

How to overcome laziness and get motivated to exercise

Posted on by Angie Tinsley

For some people, it’s not the prospect of the sweat and burn that accompanies physical activity that prevents them from exercising – it’s just downright laziness. If you are one of those people that dreads working out, it may not be your fault: According to The New York Times, scientists have discovered that humans are naturally programmed to use as little energy as possible during movement. To push yourself to overcome this basic instinct and have a great workout routine, follow these tips:

1. Pick the right playlist
There may be some science behind that boost in energy you get when your favorite song comes up on your iPod as you exercise. According to a study from the University of Wisconsin, La Crosse, listening to upbeat music while you workout can reduce the perception of effort and increase your endurance.

2. Have great fitness equipment
It’s hard to get motivated to work out when you don’t have great fitness equipment. Try hopping on a TRUE Fitness treadmill to get motivated. Each one comes equipped with the TRUE HRC Cruise Control heart monitoring system, which will help you do the precise amount of work you need to maintain your target heart rate. The preset workout programs will also help take the planning out of exercising so you can get right to work.

3. Exercise with a friend
Having a set time to exercise with a friend can be a great motivator. You’ll be less inclined to skip your workout if you know someone is counting on you being there. Friends can also be extremely supportive and help push each other to meet their fitness goals.

4. Set goals
Setting concrete goals could motivate you to stick with your fitness routine. Try making an exercise schedule for yourself each week and approach your workout as if it were an important business meeting. You wouldn’t slack off in front of your boss, would you? If for some reason you have to miss a day, write down why and look over your excuses at the end of the week to brainstorm ways to overcome them.

5. Reward yourself
If you’ve conquered your inherent laziness and met your exercise goals for the week, reward yourself! Take a friend to that movie you’ve been dying to see, treat yourself to a pedicure or go to a basketball game. Figure out what motivates you, and use that knowledge to push yourself into sticking with a regular workout routine.

How to keep up with your running routine during pregnancy

Posted on by Angie Tinsley

Pregnancy may change your body dramatically, but it doesn’t have to completely alter your fitness routine! Of course, you shouldn’t expect to stay at the level of your pre-pregnancy running routine in your third trimester, but having a bun in the oven is no reason to stop completely. With the right workout tips and TRUE Fitness equipment, you can continue to run safely until the baby arrives:

Know it’s OK
While expectant mothers may be fearful that continuing to run during pregnancy is dangerous, exercise can actually be beneficial for both mother and baby. However, it’s still important to talk to your doctor about your intention to continue running and make sure you’re exercising as safely as possible.

Take it slow
As your pregnancy progresses, you may find you can’t run as quickly or take hills as hard as you used to. Be sure to listen to your body: if you feel any pain or pulling, take a break. Don’t push through discomfort like you may have pre-pregnancy. Now is the time to maintain your fitness level, not push it.

Avoid running in high temperatures
Running inside on a TRUE Fitness treadmill in an air-conditioned room will help prevent you from overheating. The TRUE PS800 treadmill also uses the TRUE Soft Systemâ„¢ and has an orthopedic belt for minimal impact on the joints and knees and maximum safety while running.

Be sure to stretch
Stretching before and after each workout is especially critical while pregnant. It will help prevent sore muscles and back pain, and make it possible for you to continue to run well into your pregnancy.

Stick to flat surfaces
As your belly grows and your center of gravity shifts, you become more likely to slip and fall. Running on flat surfaces like a TRUE Fitness treadmill while holding onto the handles will make it less likely that you lose your balance and increase safety for both you and your baby.

Stay hydrated
Drink plenty of water before, during and after your run. Although hydration is always important when exercising, it’s especially important during pregnancy: according to BabyCenter, dehydration can decrease blood flow to the uterus and may cause premature contractions.

If all else fails, switch to the elliptical
As your pregnancy progresses, you may find that running is simply too high impact. Switch to the TRUE ES700 Elliptical Trainer to maintain your fitness levels during pregnancy  while keeping pressure off of  your joints. The TRUE ES700 is designed for maximum comfort and safety with its Core Drive™ System, TRUE Lock™ footpads and ergonomically designed multi-grip handles.

Three surprising factors that affect your workout

Posted on by Angie Tinsley

Jumping on home gym equipment can give you an exceptional cardio workout and help you be on your way to better overall health. TRUE Fitness has a line of cardio fitness equipment which keeps you comfortable and motivated with a virtual training coach for a total-body workout. Sugary snacks, low energy levels and skipping out on stretching are conditions that are known to lower the quality of your cardio workout. But what you may not know, is that there are other elements that may be affecting how you exercise. Take a look at these surprising factors that can really give your workout routine a boost:

Coffee
We’re well aware that caffeine is a lifesaver when it comes to waking up. Turns out, a cup of joe can energize your workout as well! According to Shape magazine, the caffeine in coffee works to increase your endurance by changing how your muscles use energy.

“Studies have shown that caffeine mobilizes fat in your body so your muscles use it as fuel, instead of glycogen in your body,” explained Shape magazine. “That allows you to exercise longer, since your body doesn’t use the carbs you ate before your workout until later.”

However, make sure you don’t overdo it on the coffee. Try one small cup of coffee before you workout. Anymore than that, and you may be left feeling too full.

Cold hands
Studies are showing that having cooler hands can actually help women to exercise for a longer period of time. According to Stacy Sims, an exercise physiologist and nutrition scientist at Stanford University School of Medicine, those women who held a hand-cooling device during parts of their workout had significant improvements in exercise performance.

Sims explains this phenomenon by explaining holding a colder object slows the rate at which your body temperature rises. This way, you don’t store as much heat and are able to workout longer and more comfortably. If you’re not sure how to cool your hands off, try holding onto a cold water bottle while you’re exercising. This ensures you will stay hydrated and cool!

Attitude
Having the right mental state before and during your workout can really make a difference in your progress. Instead of looking at the glass half empty and saying things like, “I’m too tired to workout,” tell yourself the benefits you’re gaining from your workout, whether it’s to accomplish your goals or simply to be healthier. Positive energy can give you that motivation you need to start and finish exercising. Woman’s Day suggested grabbing a workout buddy to support each other and provide positive feedback.