Treadmills – Get Fit Stay Fit

Monday, June 8th, 2009 at 4:31 pm

Your exercise program could benefit from the use of treadmills. Using a treadmill provides a wonderful cardiovascular workout for your heart, your lungs, and your circulation. There low impact on your joints, which makes it easier and less painful to workout.

Pregnant women will get an excellent workout. Its low impact and cardiovascular nature it builds endurance which will no doubt help during labor. The lower end models are not expensive and treadmills are easy to use. Using a treadmill could help you lose weight and even body fat.

That they don’t take up a lot of space is a non-physical benefit. There are some that could take up a whole room almost but if space is the issue, than you can find manual treadmills that fold and are powered by your movement only. Talk to professionals and do your research to find out which one might be appropriate for you. Comparing different models is best. Do you know what features you’re looking for on a treadmill? You should look at certain things when you are comparing various models. All you really want to do is workout so this can all be overwhelming.

The size of your machine can be affected by the type of the motor. The most important things to look at are the belt trackers. This is the type of movement of the belt and the placement of the running belt as you work out. You don’t want a belt that’s jerky you want it to move as smoothly as possible over the rollers.

Have you seen the check out belts that move and then jump and move again etc.? There can be more impact than is necessary on your joints and injury can result if the movement on your treadmill is like that. Something else to look at is the length and the width of the belt.

A belt that is too short can cause you to ¡±run-off the end of the belt. A narrow belt might not necessarily support your stance. If possible try out the machine you want or one that is very much like it. The type and percentage of the incline will affect your joints and your workout. As you progress, on most treadmills you can adjust the incline to be as if you were climbing a steep hill. How fast the belt moves should also be adjustable also. Do you know what the minimum speed and maximum speed is? This knowledge will help you plan your workout routine and make it more effective.

Your treadmill console should a heart rate monitor as one of its main features. If you know your resting heart rate and your target heart rate which is the highest number you can reach for maximum benefits from your workout, your workout will be more beneficial. Your speed, your time and your distance should also be displayed on the console.

Before you attempt to use your treadmill it is of the utmost importance that you learn to properly use your treadmill. The display on the control panel should be clear and easy to read. Is the software program necessary to be able to use the control panel?

A noisy treadmill is something you don’t want. There will obviously be some noise but you don’t want it to be overwhelming. What is the acceptable level of noise for you? Is the belt thick enough? If a belt is too thin it could wear out too soon, so you would want an appropriately thick belt so it will last.

Stretching can occur with some belts. Checking to see that your belt isn’t cracked anywhere or stretched, Make sure the monitor is functioning properly. Consider the weight of the machine. A few of the delivery companies will bring your machine to your door but it’s up to you to get it in the house and set it up.

The look of the machine is important because if it doesn’t appeal to you, you will be less apt to use it. How easy will it be to store it when you aren’t using it? Before you bring it home, consider the probability that it will stay in the same place when it’s not in use, then you need to decide if this is ok with you.

Don’t put your treadmill near walls to prevent injury. You should put it approximately eight feet away from walls, ledges or windows. You should put the wires and the power supply out of walking areas or it should be taped down to prevent someone from tripping while getting off the treadmill. There are a few tips about how to use your new treadmill.

Before getting on the belt, straddle it and make sure it is set at the proper speed. Your feet will follow your eyes so keep them straight ahead. Staying in the center of the belt will help prevent slips and falls.

Running Tips: What You Need to Know When Starting a Running Routine

Thursday, April 16th, 2009 at 1:40 pm

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Strong legs, strong lungs, strong will. Such is the portrait of a typical distance runner. The good news is that you can be a runner, too.

Why run?

Running carries with it the same benefits of all cardiovascular exercise: it helps reduce stress, strengthens the heart and lungs, reduces risk of certain diseases, increases confidence, brightens your mood, helps you sleep better, gives you more energy, and, in general, provides a better sense of well being. It is also a great way to burn calories.

How many calories do you burn running a mile?

Conventional wisdom says that, for every mile you run, you will burn 100 calories. But other factors play into the equation as well, including your running speed and your body weight. Generally speaking, a 135 pound person will burn about 100 calories per mile. A 200 pound person, running at the same speed, may burn 150. Obviously, the faster you run, the more calories you will burn.

Starting to run

Running can be stressful on your body, particularly on your leg muscles and knees. But you can minimize your risk of injury with a few simple tips.

Make sure to stretch before and after every run. Walk briskly for at least 5 minutes at the beginning of each run. Once you feel your body starting to warm up, do some gentle stretching exercises. Focus on steady, continuous stretches and avoid bouncing through the stretch.

If you are new to running, here is how you can work up to a 30 minute running routine while reducing the risk of injury.

Your first goal will be to make sure that you can walk at a brisk pace for 30 minutes. If you can do that, start to run at a slow pace until you become short of breath. Then walk briskly until you feel like you can run again. Continue with these intervals. You can challenge yourself by timing these intervals and working toward longer intervals. For example, maybe the first day you will run for 30 seconds and walk for 2 minutes. As your endurance increases, run longer and walk for shorter distances.

Another interval technique involves counting your footsteps, instead of measuring time. When you are first starting your running routine, you may do 100 or 200 running footsteps with 300 or 400 walking footsteps in between. Then you can work up to 400 or 500 running footsteps with 200 walking footsteps in between. Each day, try to extend the number of running footsteps and reduce the number of walking footsteps (even by just a few footsteps) until you are running for a full 30 minutes. Counting steps can help give your mind a clear focus toward an achievable goal.

It is important to not push yourself too hard. Even if you simply walk for 30 minutes and can manage to get in a couple of one or two minute runs, you are getting your heart rate up, and you will be reaping some of those health benefits. The rule of thumb is this: run at a pace at which you can still talk. If you are very short of breath, slow down or take a walk break.

Once you are running for a full 30 minutes, keep up this interval training to maximize the benefits of your running routine. For example, run at your normal pace and then speed it up for 30 seconds or one minute (or 200 or 300 footsteps).

After every run, walk for a few minutes, and stretch your muscles again.

Making the most of your running routine

Here are a few more tips to help you make the most of your running routine:

Invest in a good pair of running shoes, which will increase comfort and reduce your risk of injury.

Plan to rehydrate about every 10 minutes during your run.

The best places to run are smooth dirt roads or paths, which are not as hard as asphalt and concrete. Ask around (at your local running store, for example) for recommendations of good routes.

Finally, make sure to follow these simple safety precautions: Running with a friend (or even a dog) is safer than running alone. At the very least, tell someone when you are leaving, where you are going, and when they should expect you to return. Leave your valuables at home, vary your routes, and stay in busy, well lit areas. Pay attention to what is going on around you. That means leaving the headphones at home, or turning the volume down low. Lastly, always jog against traffic, so you can assess oncoming cars for potential danger.

A running routine is a rewarding way to build strength and endurance. Enjoy the process of developing your own strong legs, strong lungs, and strong will.

Note: The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor.

Running Late: Starting To Run At Age Fifty?

Tuesday, February 24th, 2009 at 5:52 am

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first 10k run2 Running Late: Starting To Run At Age Fifty?

First, let’s describe what running over 50 is NOT. It’s probably not going to involve running with the elites. It’s probably not going to allow for sub 5 minute miles, 35 minute 10k’s or marathons in less than 3 hours. It may not facilitate faster leaps out of bed in the morning, boundless energy lasting all day or the return of the endurance you had as a 20 year old. But, take note that everything on that list had a qualifier. Because any of them are possible. Maybe some, or all of them are your goals. That’s great. Just don’t let unrealistic expectations deter you from starting to run.

So, what about it? You’re 50, or close to 50, or well over 50. Maybe (probably) you would like to make a more shallow footprint in the sand at the beach. After a flight of stairs, you breathe faster than you should and at your last annual check-up, your doctor not so subtly suggested that elevated blood pressure, glucose and cholesterol are all related to weight. Those jeans keep shrinking after each wash and it’s such a relief to loosen that collar on the way home from work. You try to watch your diet and if you just had the time and energy you would go to the gym. But running? Get serious—not at your age. Besides, you may have hated running in gym class or the Army. Your friends will make fun of you, neighbors will roll their eyes and embarrassment is not your idea of a fun day. As it that wasn’t enough, everyone knows of at least 1 case where some guy dropped dead while running.

If you’re still reading, and in agreement with most of the previous points, let me tell you why you may want to start running—at your age. There is no other aerobic exercise that will burn more calories in less time than running. Each mile is worth approximately 100 calories immediately, with some residual burning effect lasting well after you’ve stopped. Unlike purchasing an expensive gym membership, or the newest treadmill or exercise equipment, running does not involve great expense. Buy a good pair of shoes for around $75, and you’re on your way. The feeling that you will have when you finish running is one that will last and keep you coming back. You should have learned by this time in your life that what people think or say about you is only partially dictated by what you do. In other words, people will talk about you regardless of what you do, so why not do something positive for yourself?

Don’t stop reading this and start running. Instead, why not start walking short distances and make that doctor’s appointment you’ve been putting off. Once you have the OK from Doc, start integrating some very slow, intermittent running into your walks. Take a few weeks to transition from all walking, to some running and eventually to MOSTLY running. Don’t be discouraged if you need to take walk breaks. You SHOULD be taking walk breaks. It may be a couple months before you are running the majority of the time. That’s alright. The 2 most important things about your running are that you 1) Start and 2) Continue. Times, distances and even frequency are irrelevant. You should set goals, but don’t be too hard on yourself. You’ve waited 50 years to start; if you miss a few days, it doesn’t matter. In a short amount of time, you’ll learn the runner’s secret: it’s not running we love, it’s the after-running feeling we love.

What is some good advice for a beginning jogger/runner?

Sunday, January 25th, 2009 at 6:42 pm

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runners advice31 What is some good advice for a beginning jogger/runner?

Runner’s Question: I’m about 5 10″, 135 pounds. I was going to train for XC but I decided it was too much work. So, now I just run a mile in 8:30 on the street. But I’m thinking of uping it to two miles. How do you get your endurance up? On some good days I can convince myself to do a mile and 1/2. I do walk five miles on a treadmill, flat, in an hour.

Also, my friends are telling me there is a proper stride to running, its a roll. The only way to do this is by bending my knees, is this correct?

And before I run I drink lots of water so I don’t get dehydrated, afterwards I feel nauseous. How do I not drink water before running, but not get dehydrated?

Any advice on these issues or running in general?

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