If ice skating or cross-country skiing is not something you will be doing on a regular basis during the winter months, you might be asking which form of indoor aerobic exercise equipment would be the better choice for your particular fitness goals: a treadmill or an elliptical trainer. This blog will provide the information needed to make an informed choice whether your goal is weight management, general aerobic conditioning, cardiovascular exercise for health maintenance, or training for a fun run that’s coming up in the spring.
Comparative Exercise Physiology of Treadmill vs. Elliptical Trainer
Greg Brown and colleagues at the Human Performance Laboratory of the University of Nebraska had nine male and nine female untrained college-aged participants perform at submaximal effort on treadmills and elliptical trainers. The heart rate was found to be higher after 15-minute exercise sessions on elliptical trainers (164 beats/min) than on treadmills (145 beats/min). In spite of the higher heart rate on elliptical trainer, there was no significant difference in oxygen consumption or energy expenditure after exercise sessions on the two types of gym machines. The conclusion of the study was that both treadmill and elliptical trainer elicit similar physiological responses at the same perceived level of exertion and are equally suitable for aerobic conditioning, weight management, and for non-competitive cross training.
High Impact vs. Low Impact Aerobic Exercise
Although the previous study found no substantial differences between the two types of machines for weight control or for aerobic exercise, the biomechanics of the two types of exercise are completely different; elliptical machines are low or no impact while treadmills relatively high impact exercise machines. If you are overweight or have joint problems then an elliptical trainer will be the better choice for avoiding ankle, knee, or hip injuries. Choose an elliptical machine with movable handle bars for simultaneous upper and lower body training. For seniors with balance problems, elliptical machines are generally safer than treadmills. For people who are concerned about osteoporosis, high impact exercise offered by treadmills is preferable for strengthening bones and muscles. Another advantage of treadmills is greater versatility of settings for speed and incline.
Depending on construction and the sophistication of built-in electronics, treadmills and elliptical trainers models span a wide price range. Suitable elliptical and treadmill models start around $150. At the high end of the price range non-commercial elliptical trainers run up to $1,500 while treadmills can cost up to $2,000
Many people over do the concept of a home gym and then end up not utilizing it beyond once or twice. There are several simple approaches that can facilitate a productive and satisfying home gym experience.
Discover a Pleasant Spot:
Normally, people look for available space such as a corner room or a back room. While these can be fine, if the space is not comfortable the a person will not wish to spend time there. Adding plants and adequate lighting are essential to creating a pleasant space that makes a person want to work out there. The plants add oxygen and the lighting helps a person feel more energetic.
Utilize a Budget:
Some people tend to over purchase exercise equipment or purchase fancy complicated devices that just sit and do not get used. At the start of this process it is important to generate a budget that does not break the bank but affords a person the type of exercise they wish to engage in. For example, start with a basic treadmill and after a time then upgrade if that fits the fitness plan.
Generate a Fitness Plan:
Even with a budget and a work space it is important to know what a person wants to achieve and what goals to attain. This is a process in itself. If the goals are set to high or unachievable then a person gets discouraged. Set the goals too low and a person can feel as if they are not getting a good benefit out of their fitness regime. It is best to set moderate and achievable goals within a reasonable time frame.
Creating a pleasant and desirable work place that is comfortable along with filling the space with proper and tailored equipment that remains in budget go a long way to helping a person with their home gym. The addition of a fitness plan with well set goals means that a person gets the maximum benefit from the monetary and time investment in a home gym.
Ankles bothering you? Before you give up on your favorite activities and sit on the sidelines, try a good quality brace. With so many varieties you are sure to find one that is suited for your needs and lifestyle. Whether you are coming off of an injury or trying to prevent one, there is a brace for you. Below are five up and coming products that could help you narrow down your options and give you a clearer picture of what you are looking for.
The McDavid 195 Deluxe Ankle Brace with Strap helps protect against injury and also supports return to activity and enhances performance. The straps can be tightened without having to be laced again. It is made of a polyester and vinyl material with a padded lining, elastic heel, and sewn in arch. All materials are high quality and innovative.
The Active Ankle T2 Rigid Ankle Brace is suited towards people with ankle pain, sprains, twists and offers overall support. It has a durable quick-fit single strap system for high and low top shoes. The feather light EVA padding hugs every contour of the ankle.
The Aso Ankle Stabilizing Orthosis is a versatile brace that will fit in any type of shoe and also on either foot. The figure eight stabilizing straps and elastic cuff closure enhances support and protects the ankle. Equipped with a ballistic nylon boot, it provides tremendous strength and durability.
The Copper Wear Compression Ankle Sleeve is comfortable and has perfect compression that provides support for joints and muscles. The garment breathes which reduces overheating and the sleeve is snug yet flexible. It is odor resistant and the high wicking factor keeps you dry. It can be warn at all times and is perfect for all activities and seasons.
The McDavid Classic Lightweight Ankle Brace helps and protects against injury. It is made using high quality materials and has two layers of polyester and vinyl mesh material with spring steel stays. The sizing is based on shoe size and the brace supports the return to activity and enhances performance.
Whether you need versatility, performance enhancement, support, or compression; the best ankle brace is readily available to you. Protecting the joints and muscles of the ankle is key to a healthy athletic lifestyle. These top rated braces and sleeves will provide the comfortability you need and the capability to keep doing what you love.
Adapting Your Fitness Routine for the Road
There’s no need to sabotage your fitness while traveling. Adapt your routine to one that you can engage in anywhere. Of course, if you are able to plan ahead, you can always book a room at a hotel with a gym. However, this isn’t always a realistic option, unless you’re traveling for business with your employer picking up the tab, because typically hotels with fitness facilities are very expensive. So, take a look at the five ways below that will help you stay fit, no matter where your travels take you.
Pack your own fitness equipment
Perfect examples of this are flat band kits, Versa-Tubes, and latex resistance bands, you can easily fit them into a carry-on or laptop bag or the outer pocket of your suitcase.
The best thing about running is that it doesn’t require any fancy equipment, just a good pair of running shoes. And remember if you have knee or joint problems; avoid asphalt, cement and concrete. Find a park near your location and run on the grass only. If you don’t run normally, don’t start, just because you’re traveling. Pick one of the other activities on this list instead.
Calisthenics work great for any body type, it is a series of movements that strengthen and tone your entire body using nothing except your body weight for resistance. A good example of calisthenics is stretching, push-ups, and sit-ups.
Instead of eating hotel food or fast food, pack your own food. Stick to non-perishable items such as dried fruit, Chia seeds, protein bars, trail mix, canned tuna fish, beef jerky and plastic baggies filled with protein powder, such as Whey or Casein protein, you can readily mix-it with milk. The protein will help keep you satisfied. If you can’t pack snacks, then choose lean meats, fruits, and veggies. Eat only fish or chicken, because the body burns lean protein as oppose to red meat, which is stored as fat.
If the weather permits for outdoor pools, get up an hour earlier and swim a few laps. And then after you arrive back at your hotel at the end of the day, repeat the laps. Swim until fatigue and then rest the next day. Remember, if you are fit, you body will burn calories rather than store them. Even if you miss a workout, you’ll stay on track.
If you’re like the many hard-working consumers who hate waiting in long checkout lines and burning up your gas tank in search of the best deals on the gym products you want, then online shopping may be in your best interest! Shopping online can save you the headache of pushing through crowds of people in your favorite store, and save you and your wallet the frustration of buying an overpriced product. Ladies and gentlemen, instead of spending too much on that fabulous skirt or getting disappointed because you can’t find that right pair of shoes to fit your size or style, check out the world of online shopping. When you are shopping online, just remember the top five things to keep in mind before confirming your checkout.
Review shipping fees and estimations of delivery
Majority of online retailers provide an option of standard flat-rate shipping of products, which is among the most popular inexpensive option for consumers. Expedited shipping is typically available but this can often be an expensive option. The average estimation of standard delivery is five to fifteen business days. Expedited shipping averages at 3-5 business days, but often for twice the cost of standard shipping. Free shipping is available for certain products depending on the retailer. Always check the shipping fees and delivery estimations in order to receive the best deal.
Review each item’s return policy
Each online retailer has different return policies for their products. Before ordering online, consult the online customer service department to review the item’s return policy regarding time frame for returns and for defective products.
Look for the website’s quality rating of the product
Quality ratings are provided to help give mental imagery on the condition of the item. The most common terms online retailers use are “new”, “used”, “like-new, “refurbished”, and “fair”. Remember that each website will use these terms differently, so save yourself the shock of receiving a “like-new” or “refurbished” product when you were expecting a brand new one by checking the quality rating of the item before checkout.
Acknowledge customer reviews
Customer reviews, just like recommendations from friends or family, can influence your decision on purchasing an item online. Customer reviews are first hand experiences from other online shoppers who have bought the item you are considering. These reviews will tell you whether the item arrives how it is described, how long it has lasted, how well it works and more. If available, checkout the customer reviews to get an idea of the product to ensure your complete satisfaction with a purchase.
Be confident the product is what you want
Product descriptions should be thoroughly read in order to get a clear understanding of the item. Depending on what you decide to purchase, always re-check the model, sizes, and colors before you click to make that final purchase. So, instead of anxiously waiting for that beautiful couch to be delivered, only to find that it won’t fit through your front door, double check yourself and read each description carefully.
Whenever the day comes you decide to make a purchase online, remember these five things to get the most out of your purchase because shopping online can be a great way to shop stress-free, save you time, and leave your pocket book delighted.
Bikram Yoga, or hot yoga as it is commonly referred, involves 26 asanas, from head and shoulder stands to the infamous lotus position, all traditionally done in a room over 90 degrees. It is an intense workout that has been known to cause the occasional injury. Fractures, ligament and joint damage are just among some of the few common injuries associated with this ancient practice.
Does this mean one should avoid hot yoga? Not at all. Injuries can be found in any physical endeavor, the trick is to be aware of your body and limits. If you are a beginner it would be best to stay clear of those more challenging poses, such as hand and shoulder stands, which could force one’s body into a hazardous position. Also it s important when just starting out to have a qualified instructor help guide you. They will be in a better position to see the strains certain asanas may have on a particular body part and they are professionally trained to avoid them. To not be afraid to let them subtlety guide you into the correct stance.
Practice and Injury
Bikram yoga is considered one of the more competitive yoga practices. Practitioners often feel the need to compete with others in their class. But just because another can do a headstand with little to minimum effort does not mean everyone should. The beauty of yoga is its individual cultivation. If a posture does not feel right, it should not be done regardless of if one is the only one in the class who can’t do it. What is challenging to one may not be to another and it is imperative to strive for self improvement not the improvement over others.
Many hold the naive belief that yoga is a healing art and therefore could never harm. One needs to pay attention to their individual pain thresholds before attempting any yoga practice particularly one as rigorous as hot yoga. Many people who practice at home as opposed to in an instructor led group, rush through the series of postures to say they did them. Not only is this more likely to cause an injury, it is counter to the yogic philosophy of connecting your mind and body.
Yoga is a trend currently in the United States which means, unfortunately, that there are many people drawn to it that perhaps should not be. Make sure to understand the practice as well as one’s own physical restrictions before engaging in hot yoga and one will be well on their way to enjoying the benefits of a beautiful and timeless tradition.
During the spring and summer months motivation stays near to keep that swimsuit ready body, however, coming into the colder winter months of the year, it is not uncommon for motivation to see itself to the door. Bundling up under many different layers of clothing helps hide the little winter weight we might put on. With a few tips on keeping better winter fitness, individuals can keep that swimsuit ready body year round instead of just in the warm months.
Check The Temperature and Layer Properly
Believe it or not, exercising in the cold can actually burn more calories that exercising in extreme heat. Before you trek out to face the cold to exercise, check the outside temperature and wind chill factor to ensure you layer properly. It is perfectly safe for individuals to exercise in temperatures down into the 20s Fahrenheit and a wind blowing up to 30 mph as long as you are wearing the proper clothing. It is very important to keep hands, feet, and ears warm while working out in the cold weather. Damage does not occur to individuals’ bodies until exposed skin is in temperatures of nearly 20 degrees below 0 Fahrenheit.
Start Your Workouts Conservatively
Until you become a winter weather exercise master, start out conservatively. Starting out conservatively means start out by having your workout sessions last approximately half of a typical warm weather workout session. Also do a warm up indoors for approximately 10 minutes before starting an outside workout, this will help you keep from straining muscles.
Pay Attention To Your Body
It is very important to pay attention to if you are getting cold. Warning signs of frostbite include a stinging feeling and loss of feeling. If you suspect you are getting too cold, get indoors immediately. To start recovery of getting too cold, gently massage the areas most affected. Rubbing affected areas can severely damage skin, so it is imperative to gently massage the area. If stinging or loss of feeling continues, visit a doctor immediately. Frostbite can be very dangerous untreated.
Winter workouts can be a variety of fun activities that shred calories. Fun winter workouts include cross country or downhill skiing, ice skating, walking or jogging, show shoeing, and snowboarding. As long as working out during the winter is done properly, it is just as safe as working out in warm weather.
You are at the exercise room in your favorite gym listening to some of the conversations. Here are some of the gems you overhear: “Look at that woman on the treadmill. She’s been here for six months and she is still fat.” Or, “Look at that guy over there. He’s got a body to die for.” Or, “But look at that poor slob. He waddles on and off that treadmill. Been doing that for a year now and there’s no change.” This is not at all that uncommon. Many people try real hard to lose weight but they just can’t seem to make any progress, while others stay fit and lean without much effort. You keep asking yourself, “What wrong?” Why such differences among these people?”
The One Trick Pony Solutions
You’ve decided to lose weight and are searching the web for the best weight loss solutions. Among them you find:
The Magic Juice Concoction
The recipe includes: 3 oranges, ½ cabbage (the magic ingredient), half a lemon juice, one small carrot and a pinch of ginger. You try this for a month a lose maybe 3 or 4 pounds. Scratch this one.
The Newest Fat Buster
It is called Garcinia Camogia, a fruit that helps you stop fat production and curb you appetite. It helps curb insulin production and bad cholesterol and in process increases muscle mass instead of fat. Again only a loss of a few pounds.
Tumeric is grown in India and the Middle East. It claims to aid metabolism, suppress appetite and help weight loss.
The Coconut Diet
Coconut oil is claimed to have a magic ingredient that promotes weight loss. Here again, you have proponents that claim that this the magic bullet that will solve your weight loss problems.
So, now, after a year of trying these and many other so called “magic ingredients” you still haven’t lost the weight you wanted. What’s wrong? You start to dig deeper and find that there one killer ingredient that is keeping your weight up and that is SUGAR. Yes, sugar. Sugar is in almost everything we eat, in cakes, pastries, bread, processed foods, even yogurt. So you say, Ah, I going to use a sugar substitute. Fine. But that doesn’t solve the underlying problem of making a drastic change in your diet and that is cutting out foods that contain sugar. What sugar does is stimulate the production of insulin in your body. If the insulin does not process all of the sugar, the remaining sugar turns into fat cells. This eventually can lead to sugar diabetes.
The other psychological factor that produces weight gain is STRESS. People under stress have a tendency to snack more and grab at food as a substitute for attacking the underlying problem of finding ways to reduce stress.
Now, a year later, you are a “new” person. You’ve cut out tons of sugar and reduced your stress levels. You’ve maintained your regular workout regimen and have totally new body, with more muscle mass and you’ve dropped the fat. You now have a positive attitude and believe that you can maintain your ideal body weight.
You have quit smoking marijuana, but the cravings are driving you crazy, aren’t they? Fortunately, you can take a number of steps to reduce your cravings so you can pass that test or change your lifestyle. You can beat them by using any of the following 10 tips:
1. Stay Firm With Yourself
Remind yourself that you can stay sober, and then tell yourself that you will accept no excuses for not doing such.
2. Substitute With a Healthy Habit
Weed cravings are psychological. You need something to do instead of smoking a joint. Find a productive substitute. Every time you feel a craving, you could write poem or a diary entry. The craving will be gone by the time you finish.
Exercising emits pleasant brain chemicals that will lift your spirits and make you happier than any strain of weed can. Twenty to 30 minutes of exercising is ideal.
4. Get Enough Sleep
Getting eight hours of sleep is the least you can do to maintain effective body functioning. Make appropriate rest a priority.
Not many people recognize the power of the breath. Next time you get a craving for marijuana, take a deep breath and release it with a positive thought.
6. Play Video Games
Video games can keep your mind occupied and provide you with a slight adrenaline boost. Racecar games and sports games are the best deterrents because they have high action levels.
7. Watch a Movie
Watching a good two-hour movie is just as effective as playing a game. Comedy flicks can make you laugh, while thrillers will make you think.
8. Have a Nutritious Treat
Pears and apples are excellent sources of nutrition and happiness. You can beat the craving by having one every time you feel it. If your taste buds prefer sweeter tastes, then you can use dark chocolate since it offers a variety of benefits.
9. Listen to Music
Music is excellent medicine for the soul. You can be so captivated by a song that you forget about marijuana. Select the genre based on the mood you want to acquire.
10. Drink Enlightening Drinks
Green tea and herbal teas can help to cleanse you and soothe your soul. Some energy drinks can give you a healthy boost of energy. Try sipping one the next time you get a craving.
You can beat those pesky cravings by following the tips and developing additional strategies of your own.
It can be difficult to find he time to exercise, especially for those with too many commitments. This is arguably the reason that exercise equipment is so popular; it allows a person to exercise whenever they want with a wide variety of exercises. The indoor bicycle cycling trainer exercise magnetic stand allows you take something that you already have and turn it into a formidable piece of exercise equipment. It takes a simple bike and turns it into a device capable of multiple resistances, giving you a variety of different possible exercises.
How It Works
The magnetic stand has a a series of magnets that can be changed so that they provide a number of different of different resistant levels. They take a normal bike with a 26″, 27″, or 700 cc quickly removable wheel and allow it to be ridden like a regular exercise bike.The magnets in the stand take the place of the removed wheel and allow the bike to simulate a number of different kinds of rides, from a ride on level ground to a steep climb, by manipulating the magnets. Once the exercise is over the bicycle may be removed from the stand and operated as normal.
What It Includes
The magnetic training stand is built for punishment with an extra wide base for additional stability but easily and quickly folds up. It also has cups so that it stays in place, but also has a quick release so that it can be folded up and moved quickly. The magnets may be adjusted for a range of rides with different difficulties. A front wheel riser is also included to keep the bicycle in place during exercise. A bicycle is not included, but the stand will work with any bike with a 26″, 27″, or 700 cc tire with a quick-release tire. In short, it can be quickly placed or taken, provides a range of resistances, and works with an existing bike.
The indoor bicycle cycling trainer exercise magnetic stand allows a person to exercise in any small space and then to fold it up and place in storage quickly. That storage space can be a closet or other space, or even a car trunk. This portability is arguably its nicest feature, making it rather nice for someone looking for something that can be shared between work and home; it can be used for stress release at work, and a way to maintain the exercise during the weekend. Overall, this makes an excellent piece of equipment for anyone looking for a great exercise anywhere they go.