Equipo Fitness

Treadmill Running Tips

Running is a beautiful way to get fit. It is so simple and so basic, and while it can be difficult at first, the rewards come quickly to those who persist.

Running is also one of the most efficient ways to burn calories. As a cardiovascular exercise, it reduces the risk of certain diseases, strengthens the heart and lungs, and boosts confidence and energy.

Many runners are so hooked that it is a real bummer when we get too busy or when bad weather moves in and we have to take a day or two off. That is when many runners turn to the treadmill, which can be used any time of day and during any season.

Here are a few points to consider when you begin your treadmill running regimen:

Why run on a treadmill?

Beyond the obvious benefit that you can run anytime, day or night, in any kind of weather, running on a treadmill can actually be safer than running outside.

Treadmills offer a smooth running surface that can be easier on your joints than running outside on the pavement, as long as you are exercising proper technique. On a treadmill, you do not need to worry about twisting an ankle on an uneven trail. You also do not need to worry about encountering strange people, dogs, or wild animals.

Treadmills also make it easy to determine your pace and incline. It is fun to measure your fitness via statistics, which are clearly calculated and displayed on a treadmill throughout your workout. By using a treadmill, you will know how it feels to run a certain pace and incline, and you can begin to challenge yourself a little bit at a time by making gradual adjustments.

Part of what I love about running is getting out into the sunshine and the fresh air, so the treadmill will never totally replace my outdoor running regimen, but there are plenty of days (particularly in my climate zone) when it is the best alternative.

How can I maximize calorie burn on a treadmill?

The secret to a great workout on a treadmill lies in your ability to vary your intensity.

By using either preset running programs on the treadmill, or by manually adjusting the incline and speed, you can challenge yourself with an interval workout, which is a fantastic way to help you progress to new and better levels of fitness.

To begin an interval workout, make sure to warm up for a half mile or so. Then set the treadmill on a speed lower than you are accustomed to running. Alternate a faster speed with that slower speed for specific time intervals, ranging from one to five minutes. If you are a beginner, aim for five intervals, gradually increasing the number of intervals, as well as the top speed, as you progress.

You can also vary the incline. Try alternating workouts, focusing on speed one day and incline the next.

What if I get bored?

The number one reason people stop using a treadmill is plain and simple boredom.

To combat boredom during your workout, use headphones and download music from the internet. Choose songs that motivate you, and set a predetermined number of songs to run through. That will keep you from continually checking the numbers on the display to see how much longer or farther you still have to go.

If you are working out at home, record your favorite TV shows during the week and catch up on them during your workout. Just make sure these distractions do not pull you away from proper technique and the focus you need to complete a great workout.

If you are at the gym, find a workout partner. The competition, camaraderie, and accountability that come from working out with someone can be motivating enough to help alleviate those feelings of boredom.

When you are first starting to run on a treadmill, it is a good idea to try out the machines at your local health club before purchasing one for home use. High quality treadmills are expensive, so you want to get a good sense for the features that you will need.

Treadmills make it so the runner in you never has to sit out a season. Enjoy your run!

Permit Me to Stretch The Truth

The benefits of proper stretching are both numerous and often overlooked. A few of the many reasons why engaging in a regular stretching routine will yield many healthy benefits are:

1. Allowing for much greater freedom of movement. This will pay dividends each and every day. Whether playing with your children or performing simple household tasks, your body will perform better with a more complete range of motion.

2. Improved posture through greater flexibility. Ever look in the mirror and catch yourself with that awful slouching shoulder position? By allowing the muscles to stretch you can improve your posture and, along with it, your sense of self esteem.

3. Increase your mental relaxation. The act of stretching itself often results in a reduction of the heart rate and a general calming effect on the body. Important in this process is to breathe. Breathe deep breaths into the muscles that are being stretched. This stretching and breathing pattern is a most relaxing way to calm the body, and the mind, down.

4. Stretching can release tension in the muscles and release muscle soreness. Again, when accompanied by deep muscle breathing a feeling of relaxation can be achieved.

5. Greatly reduce the risk of injury by adding this greater range of movement to your muscles, tendons, joints, etc.

Be sure to start with a warm up that will get the blood flowing to those cold muscles. A simple walk, accompanied by arms swinging in a wide circular motion can do the trick. Allow a minimum of 5-10 minutes to warm up.

Begin each stretch slowly. There are simply no extra points for speed. Remember to exhale deeply and gently as you stretch the muscle. Try to hold the stretch for a 10 to 30 second count. Or hold that stretch for a count of 5 deep breaths.

Do not bounce when you stretch as this will cause potential injury. Remember to take it slow and steady.

Do not stretch muscles that you have not warmed up. Again this is asking for potential injury. If warm up time has not been sufficient try stretching after a hot shower or in a hot tub. The water temperature should make the muscles more receptive to a stretch.

If it hurts, stop. That no pain, no gain adage has no place in this stretch plan.

Do not hold your breath. Breathe into the stretch and feel the muscle relax.

Take A Break From Working Out

Take A Break From Working OutI am hoping you can give me some advice about my workout routine. I have been working out since January which is 10 months now and I do it 6 days a week consisting of dumbbells, my home gym and my treadmill at home and had been very motivated up until the last few weeks.

What I was wondering is do I need to allow myself some kind of break? I do not want to workout on a routine consisting of anything less than 6 days a week because I’m afraid if I do, I will then fall of the wagon so to speak. I do the treadmill every day of those six days and all the weight workouts every other day of the week.

I am just wondering if this is normal to feel less than motivated. Should I give myself a break maybe? For how long?

Sincerely, Kim

Answer: Hi Kim. Everyone has different levels of recovery ability and enthusiasm. Because of this, some people can handle more exercise than others. Also sometimes the workouts people do, really don’t interest them at all. In other words, its not fun for them.

To keep it simple though, if you are tired then you should rest. If your drop in motivation has nothing to do with a lack of results from your workouts then you are legitimately tired. If however you have not been seeing much in the way of results from all your hard work, then of course you are getting down in the dumps! You need a change in your routine or another of the many fitness program variables.

In my experience as a personal trainer, I seem to run into two kinds of people. The first group needs to take a week off every 6-8 weeks or they burn out and catch whatever kind of cold or flu is going around. The second group uses intuition. They workout for weeks on end until they wake up one day and say “I don’t really feel like going to the gym today.” This could be 3 months or half a year into working out. At this point they take a couple of days to a week off and then come back fully charged and raring to go. The thing about these folks is that they know that they really do love working out, so when they don’t feel like going to the gym they know their body is actually tired. It has nothing to do with skipping out because they actually enjoy working out. They want to be there, it the just the body has had enough for now.

If I was you, I would take a week or two off but continue to eat very well and clean. During this time off, reevaluate your workout routine and make sure it includes things you really love to do. Not all working out has to be with weights and cardio machines. Working out can be anything, so make sure you find your thing that keeps you revved up. Try coming back to working out with the new items you have discovered and with a bit more attention to what you body is telling you and not only what the workout book says you are supposed to do.

Which Is Better Cardio vs Weight Lifting

There has been much speculation over what is the best way to get started when wanting to begin exercising. The first thing that you must do is figure out what your goals are. Do you want to gain muscle mass, increase lean muscle mass(tone up), lose weight etc. This is the first question that must be answered we beginning any sort of new work-out plan. Your individual work-out should be catered to what you long-term goal is. Now lets start the debate, which is better, cardio or strength training.

Cardiovascular exercise focuses mainly on developing and strengthening the cardiovascular system through aerobic training. This means strengthening each component of the cardiovascular system( heart, lungs, circulation, blood vessels etc.). When you train your body, by exposing it to a stimulus that is unaccustomed to, the first thing the body wants to do is to adapt. Adapting to the level of stimulus applied makes the desired task easier. A health adaptation that the body undergoes while adjusting to a new cardiovascular stimulus will increase the efficiency of all its components. This means that the heart becomes a more finely tuned machine able to pump more blood with less effort. It doesn’t have to work as hard. This extends the life of you heart. This type of adaptation occurs with all the individual components of the cardiovascular system. A few other benefits are:
Reverse Effects of Aging
Improved Immune Function
Increased Muscle Mass
Decreased Body Fat
Lower Blood Pressure and Cholesterol
Improvement in Respiratory Function

So I guess with all these great benefits, cardio is the smartest thing you should do to achieve all you health and fitness goals right?

Weight training aims to strengthen the muscles by resistance training (lifting weights). The body will generally respond to any stimulus you apply. By lifting weights, you force the muscle to develop more, and handle more resistance and pressure. This training helps the body to function with more stability during day-to-day life. Strength training provides a stronger frame for lifting, squatting down and bending over with more ease, the ability to quickly changing directions and recovering without falling. Body sculpting, shaping, increasing the metabolism, reversing the effects of aging, and increasing bone density are just a few of the benefits of Strength training. So with all these weight training is the best overall choice to help you reach your health and fitness goal right?

THE ANSWER IS THAT NEITHER IS BETTER FOR YOU. Neither cardio nor resistance is the best way for and individual to go when approaching a targeted fitness goal. A successful exercise plan will incorporate elements of cardio, as well as weight training in a comprehensive workout. These two elements when placed together properly will help to ensure a happier and healthier quality of life. In the end, isn’t that what we always want? We want to live a better life with the health and personal benefits of having a healthy body? By encompassing both of the ideas of weight lifting and cardiovascular training together, you can achieve just that.

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