By: Fred Waters
You know what makes exercising on a treadmill so effective in
losing weight and getting in shape - the ability to adjust the
incline. With the push of a button you can adjust the intensity
level of your workout to any degree.
If you live in a flatlander state like Illinois and you run or
walk outside, you're stuck at one level. With a treadmill you
can simulate running or walk on hills or mountains, and that is
where you start getting the heart beating and the calories
burning.
Breaking Out of the Exercise Rut
For those of us who exercise regularly, we tend to get into a
rut. And once you get stuck in a rut you reach a plateau. You
find that you are not losing any more weight, and you are not
getting in better shape. By changing up your routine and the
intensity of your workout you can reach new highs in your
personal fitness. That is why hill and interval training are
such popular programs on the treadmill. In fact, one of the
hottest trends in exercising and weigh loss is High Intensity
Interval Training (HIIT). This new form of aerobic
exercising manages to get the maximum results in less time. And
for us who struggle to find the time to exercise, this type of
workout is very attractive.
Treadmill Are Ideal for Interval Training
High Intensity Interval Training requires exercising at high
intensity levels for 1-3 minutes, and follow-up with a recovery
period that is approximately 2 to 3 times longer. HIIT can apply
whether you run or walk. It just is a matter of raising the
incline level and getting the heart beating faster. Treadmills
are ideal for aerobic workouts like High Intensity Interval
Training. You crank the treadmill up to a high incline for
several minutes then reduce the level and slow down to a walk or
slow jog. You can either use existing hill or interval programs
on the treadmill (most at least have hill training), or you can
manually control the workout to a level you feel comfortable
with.
The important point is get out of the rut. Experiment with
different speeds and incline levels. As you start getting
comfortable at a certain level for a certain period, increase
both the incline and the period of time. The benefits of
breaking out of the rut is burning more calories, getting in
better shape and breaking up the boredom of your exercise
routine.
If you plan to increase your level of exercising, make sure you
are physically in shape to handle the intensity. You may want to
check with your physician first, particularly if you are just
starting back into a fitness routine.
About the author:
Fred Waters worked in the treadmill industry for a number of
year and is author of the Treadmill
Ratings and Reviews site. Check out the latest reviews on
over 75 of the most popular treadmills, and get important buying
tips from the Treadmill Buyer's Guide.
Friday, April 21, 2006
Thursday, April 20, 2006
Selecting Home Exercise Equipment That's Right For You
By: Jim O'Neill
So often people will make the decision to go out to the nearest
fitness equipment store or local department store and buy some
home exercise equipment. They want to start an exercise program,
but don't want to go to the gym for any number of reasons,
making exercising at home the best choice.
They will, with the best of intentions, buy a piece or two of
equipment based on the recommendation of a friend or family
member who swears by their choice. In some cases, they have no
idea what they want and just go off without a clue, only to end
up buying something based on appearance or a salespersons pitch
of the item.
The problem with this is, if the equipment you buy doesn't suit
your needs, in the long run, it will end up collecting dust in
the closet or become an expensive coat hanger. Almost everyone
knows someone who has some kind of exercise device or another
that in terms of use is brand new, but they've had the thing for
over two years. They probably bought their equipment with every
intention to make full use of it, so why didn't they make full
use of it?
When setting out to purchase home exercise equipment, there are
some things which must be considered very carefully before you
go out and drag home something you will be disappointed with.
Here are some tips that are paramount to know when considering
home exercise equipment.
First of all, are you really committed to exercising on a
regular basis? This is probably the single biggest factor. If
you are not, you will not benefit from anything you buy.
The second thing is what type of exercise do you want to do? If
you are looking to build muscle, buying a stationary bike will
be of little value just as if you are looking to build your
aerobic capacity, a weight bench and weights will not be the
best choice.
Next is how much money do you have or are you willing to spend
on exercise equipment? You do get better equipment when you
spend more money, but for a smaller investment, you can still
get equipment that will get the job done. The key here is to
shop around and find the best equipment you can within your
budget.
You must next consider how much space is available where the
equipment will go? This is an often overlooked but very
important point. There must be enough room for your equipment to
fit, and there must be room for you to use it to the fullest
once it is there. How can you get anything from your equipment
if you don't have the room to maneuver around to make use of it
after it is set up?
Once you have your equipment in place, a good way to make sure
you keep at it is to make yourself accountable by having a fiend
ask you every day if you did your routine for that day and to
monitor your progress. You can also make it more enjoyable by
putting on some music while you exercise or even put a sporting
event on your TV to check on while you go at it, whatever the
case, just associate it with something you enjoy and it will be
much easier to stick with.
If you are considering the purchase of home exercise equipment,
these few tips should help you to make the right choice in
selecting equipment that you will benefit from for years to
come.
About the author:
Jim O'Neill gives you tons of valuable information on the
subjects of weight loss, fitness, and nutrition to make it easy
for you to live a healthy lifestyle. Sign up now for his free 7
part mini e-course at:
http://www.mrgymfitness.com/minicourse.php
So often people will make the decision to go out to the nearest
fitness equipment store or local department store and buy some
home exercise equipment. They want to start an exercise program,
but don't want to go to the gym for any number of reasons,
making exercising at home the best choice.
They will, with the best of intentions, buy a piece or two of
equipment based on the recommendation of a friend or family
member who swears by their choice. In some cases, they have no
idea what they want and just go off without a clue, only to end
up buying something based on appearance or a salespersons pitch
of the item.
The problem with this is, if the equipment you buy doesn't suit
your needs, in the long run, it will end up collecting dust in
the closet or become an expensive coat hanger. Almost everyone
knows someone who has some kind of exercise device or another
that in terms of use is brand new, but they've had the thing for
over two years. They probably bought their equipment with every
intention to make full use of it, so why didn't they make full
use of it?
When setting out to purchase home exercise equipment, there are
some things which must be considered very carefully before you
go out and drag home something you will be disappointed with.
Here are some tips that are paramount to know when considering
home exercise equipment.
First of all, are you really committed to exercising on a
regular basis? This is probably the single biggest factor. If
you are not, you will not benefit from anything you buy.
The second thing is what type of exercise do you want to do? If
you are looking to build muscle, buying a stationary bike will
be of little value just as if you are looking to build your
aerobic capacity, a weight bench and weights will not be the
best choice.
Next is how much money do you have or are you willing to spend
on exercise equipment? You do get better equipment when you
spend more money, but for a smaller investment, you can still
get equipment that will get the job done. The key here is to
shop around and find the best equipment you can within your
budget.
You must next consider how much space is available where the
equipment will go? This is an often overlooked but very
important point. There must be enough room for your equipment to
fit, and there must be room for you to use it to the fullest
once it is there. How can you get anything from your equipment
if you don't have the room to maneuver around to make use of it
after it is set up?
Once you have your equipment in place, a good way to make sure
you keep at it is to make yourself accountable by having a fiend
ask you every day if you did your routine for that day and to
monitor your progress. You can also make it more enjoyable by
putting on some music while you exercise or even put a sporting
event on your TV to check on while you go at it, whatever the
case, just associate it with something you enjoy and it will be
much easier to stick with.
If you are considering the purchase of home exercise equipment,
these few tips should help you to make the right choice in
selecting equipment that you will benefit from for years to
come.
About the author:
Jim O'Neill gives you tons of valuable information on the
subjects of weight loss, fitness, and nutrition to make it easy
for you to live a healthy lifestyle. Sign up now for his free 7
part mini e-course at:
http://www.mrgymfitness.com/minicourse.php
Wednesday, April 19, 2006
Eating Before and After Exercise
By: Jim O'Neill
When you exercise, you do it in order to try to maintain good
health. You know that you have to eat so that your body has the
energy to perform the workouts that you do as well as for
everyday tasks. But, just what you should eat before and after
you workouts is important for making the best of your workouts.
Also, how long you eat before and after each workout is equally
important.
Whether you are going to be doing a cardio workout or a
resistance workout, you should try to make it a point to eat a
mix of carbohydrates and protein. What determines the percentage
of carbohydrates and protein you should consume is whether you
are doing cardio or resistance and the intensity level you will
be working at.
The ideal time to eat your pre workout meal is 1 hour before
you start. If you are working at a lower intensity level, keep
this meal down to around 200 calories or so. If you are working
at a higher intensity level, you may need this meal to be as
high as 400 to 500 calories.
If you are doing a cardio session, you will need to eat a mix
of around 2/3 carbohydrates and 1/3 protein. This will give you
longer sustained energy from the extra carbs with enough protein
to keep muscle from breaking down during your workout.
If you are doing a resistance session, you should eat a mix of
around 1/3 carbohydrates and 2/3 protein. This will give you
enough energy from the carbs to perform each set you do and the
extra protein will help keep muscle breakdown to a minimum
during your workout. It has been shown that your body most
effectively uses protein during exertion meaning that taking in
more protein before resistance workouts aids in faster recovery
as well.
Now, eating after a workout is just as important as the pre
workout meal. Remember that when you exercise whether it is a
cardio or a resistance session, you deplete energy in the form
of glycogen. Our brain and central nervous system relies on
glycogen as their main source of fuel so if we don't replace it
after exercise, our bodies will begin to break down muscle
tissue into amino acids, then convert them into usable fuel for
the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle
tissue by creating micro tears. This means that right after a
workout; your muscles go into a repair mode. Proteins are the
key macronutrient for muscle repair and so you don't want muscle
breaking down further to create fuel in place of lost glycogen.
If you have just finished a cardio session, you will need to
consume mostly carbohydrates, preferably ones with high fiber.
Oatmeal, rice, whole wheat pasta, and most northern fruits are
good sources. Try to consume around 30 to 50 grams of these
carbohydrates after a cardio session. After cardio, it is ok to
eat within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will need a
combination of carbohydrates and protein. Because unlike cardio
workouts, with resistance workouts you are breaking down muscle
tissue by creating micro tears. The protein is needed to build
up and repair these tears so the muscle can increase in size and
strength. The carbs not only replace the lost muscle glycogen,
but also help the protein get into our muscle cells so it can
synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of
fruit, or a protein shake with fruit mixed in are good meals
after resistance workouts but remember to keep the fiber low
here. High fiber slows down digestion, meaning the protein will
take longer to reach the muscle cells.
After resistance, it is recommended to wait 30 minutes before
eating so as not to take blood away from your muscles too soon.
The blood in your muscles helps with the repair process by
removing metabolic waste products from them.
Any fats should be consumed well before and well after exercise.
Jim O'Neill gives you tons of valuable information on the
subjects of weight loss, fitness, and nutrition to make it easy
for you to live a healthy lifestyle. Sign up now for his free 7
part mini e-course at: www.mrgymfitness.com/minicourse.php
About the author:
Jim O'Neill is a certified personal fitness trainer and also
holds a sports nutrition certification. He has been helping
people successfully achieve their weight loss and fitness goals
for over 15 years by staying on the cutting edge of weight loss
and fitness technology. To learn more about how you can benefit
from his easy to use weight loss and fitness programs go to:
www.mrgymfitness.com/minicourse.php
When you exercise, you do it in order to try to maintain good
health. You know that you have to eat so that your body has the
energy to perform the workouts that you do as well as for
everyday tasks. But, just what you should eat before and after
you workouts is important for making the best of your workouts.
Also, how long you eat before and after each workout is equally
important.
Whether you are going to be doing a cardio workout or a
resistance workout, you should try to make it a point to eat a
mix of carbohydrates and protein. What determines the percentage
of carbohydrates and protein you should consume is whether you
are doing cardio or resistance and the intensity level you will
be working at.
The ideal time to eat your pre workout meal is 1 hour before
you start. If you are working at a lower intensity level, keep
this meal down to around 200 calories or so. If you are working
at a higher intensity level, you may need this meal to be as
high as 400 to 500 calories.
If you are doing a cardio session, you will need to eat a mix
of around 2/3 carbohydrates and 1/3 protein. This will give you
longer sustained energy from the extra carbs with enough protein
to keep muscle from breaking down during your workout.
If you are doing a resistance session, you should eat a mix of
around 1/3 carbohydrates and 2/3 protein. This will give you
enough energy from the carbs to perform each set you do and the
extra protein will help keep muscle breakdown to a minimum
during your workout. It has been shown that your body most
effectively uses protein during exertion meaning that taking in
more protein before resistance workouts aids in faster recovery
as well.
Now, eating after a workout is just as important as the pre
workout meal. Remember that when you exercise whether it is a
cardio or a resistance session, you deplete energy in the form
of glycogen. Our brain and central nervous system relies on
glycogen as their main source of fuel so if we don't replace it
after exercise, our bodies will begin to break down muscle
tissue into amino acids, then convert them into usable fuel for
the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle
tissue by creating micro tears. This means that right after a
workout; your muscles go into a repair mode. Proteins are the
key macronutrient for muscle repair and so you don't want muscle
breaking down further to create fuel in place of lost glycogen.
If you have just finished a cardio session, you will need to
consume mostly carbohydrates, preferably ones with high fiber.
Oatmeal, rice, whole wheat pasta, and most northern fruits are
good sources. Try to consume around 30 to 50 grams of these
carbohydrates after a cardio session. After cardio, it is ok to
eat within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will need a
combination of carbohydrates and protein. Because unlike cardio
workouts, with resistance workouts you are breaking down muscle
tissue by creating micro tears. The protein is needed to build
up and repair these tears so the muscle can increase in size and
strength. The carbs not only replace the lost muscle glycogen,
but also help the protein get into our muscle cells so it can
synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of
fruit, or a protein shake with fruit mixed in are good meals
after resistance workouts but remember to keep the fiber low
here. High fiber slows down digestion, meaning the protein will
take longer to reach the muscle cells.
After resistance, it is recommended to wait 30 minutes before
eating so as not to take blood away from your muscles too soon.
The blood in your muscles helps with the repair process by
removing metabolic waste products from them.
Any fats should be consumed well before and well after exercise.
Jim O'Neill gives you tons of valuable information on the
subjects of weight loss, fitness, and nutrition to make it easy
for you to live a healthy lifestyle. Sign up now for his free 7
part mini e-course at: www.mrgymfitness.com/minicourse.php
About the author:
Jim O'Neill is a certified personal fitness trainer and also
holds a sports nutrition certification. He has been helping
people successfully achieve their weight loss and fitness goals
for over 15 years by staying on the cutting edge of weight loss
and fitness technology. To learn more about how you can benefit
from his easy to use weight loss and fitness programs go to:
www.mrgymfitness.com/minicourse.php
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