If a fitness fad sounds too good to be true, it probably is. Fad exercise techniques that offer a svelte physique by strapping on a plastic gizmo with little to no effort, will likely end in disappointment. The experts at Exercise Houston offer the below tips on trusting the “tried-and-true” basic exercises that produce real, lasting results.
Abs: It would be great to believe that there are quick fixes for six-pack abs, but you can’t achieve a toned mid-section without good old-fashioned hard work. The best way to tone up your abs is not fancy equipment, but core body exercises, cardio and clean eating. Do 30 minutes of daily cardio to burn overall body fat, and avoid processed foods, which are high in calories and can cause water retention and bloating. Effective basic core exercises include bicycle crunches, exercise ball crunches and vertical leg crunches.
Thighs: The thighs are another body part that infomercials have made legendary. For actual toned thighs, lunges and squats are mainstays in any basic fitness routine. Include weights for balance and an increased challenge. Legs curls, extensions and calf raises are all basic exercises that will sculpt your legs effectively, with no promises left unfulfilled.
Resist the urge to order the quick fitness fixes because consistency and hard work will give you the results you desire. Remember, the basics have lasted this long because they work.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Friday, May 20, 2011
Thursday, May 19, 2011
Strength Training to Fight the Aging Process
One of the consequences of aging is assumed to be loss of bone strength and muscle mass and strength. But don't lose hope. The good news is that strength training can play an important role in delaying and reducing these age- or inactivity-associated losses.
Until the age of 30 years, our bones are in a constant state of building. After that time, bone strength is determined by heredity, diet, hormones, physical activity, lifestyle choices and the use of certain medications. Weak bones, porous bone or brittle bones are all terms that characterize osteoporosis. This condition begins with an unnoticed decrease in bone mass that leads to deterioration of bone tissue and increased risk of fractures of the hip, spine and wrist.
Muscle mass is also lost with aging. This is called sarcopenia, which results in a decrease in muscle size and functional strength. The changes in muscle size are related to the loss and shrinking of muscle fibers, due to lack of use. On average muscle strength is at its peak between the ages of 20-30 years. After this point, muscular strength starts to deteriorate at a rate of 5% per decade. This amounts to 30-40% loss of functional strength over the adult life span.
To age well, individuals must remain physically active. Even the elderly have shown large gains in strength, mobility and physical fitness, when they exercise consistently. Exercise studies repeatedly have demonstrated the capacity of older muscle to increase in size and strength.
What is important to consider is that the independent performance of many activities of daily living (ADLs) is strength dependent. Without a strong foundation, the body becomes incapable of performing such tasks as cleaning the house, carrying groceries, climbing stairs, etc. The maintenance of muscle size and functional strength should play an important role in the training of older adults, just to maintain quality of life.
It is evident that strength training and weight-bearing exercise, such as walking, are slowing age-related changes in bones and muscles. Strength training provides the stress or load that stimulates the development of muscle and bone strength. It will also allow for improved balance and coordination.
Aging does not have to be a negative aspect. The more active you stay today and the healthier choices you make will have a great impact on your ability to age gracefully. First check with your physician if you are starting or returning to an exercise program so that he/she may determine overall health and be aware of conditions that may restrict exercise. Then consult a certified Personal Trainer to discuss medical history and goals and needs for your program. A trainer can help develop a routine for you and demonstrate correct technique for all exercises.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Until the age of 30 years, our bones are in a constant state of building. After that time, bone strength is determined by heredity, diet, hormones, physical activity, lifestyle choices and the use of certain medications. Weak bones, porous bone or brittle bones are all terms that characterize osteoporosis. This condition begins with an unnoticed decrease in bone mass that leads to deterioration of bone tissue and increased risk of fractures of the hip, spine and wrist.
Muscle mass is also lost with aging. This is called sarcopenia, which results in a decrease in muscle size and functional strength. The changes in muscle size are related to the loss and shrinking of muscle fibers, due to lack of use. On average muscle strength is at its peak between the ages of 20-30 years. After this point, muscular strength starts to deteriorate at a rate of 5% per decade. This amounts to 30-40% loss of functional strength over the adult life span.
To age well, individuals must remain physically active. Even the elderly have shown large gains in strength, mobility and physical fitness, when they exercise consistently. Exercise studies repeatedly have demonstrated the capacity of older muscle to increase in size and strength.
What is important to consider is that the independent performance of many activities of daily living (ADLs) is strength dependent. Without a strong foundation, the body becomes incapable of performing such tasks as cleaning the house, carrying groceries, climbing stairs, etc. The maintenance of muscle size and functional strength should play an important role in the training of older adults, just to maintain quality of life.
It is evident that strength training and weight-bearing exercise, such as walking, are slowing age-related changes in bones and muscles. Strength training provides the stress or load that stimulates the development of muscle and bone strength. It will also allow for improved balance and coordination.
Aging does not have to be a negative aspect. The more active you stay today and the healthier choices you make will have a great impact on your ability to age gracefully. First check with your physician if you are starting or returning to an exercise program so that he/she may determine overall health and be aware of conditions that may restrict exercise. Then consult a certified Personal Trainer to discuss medical history and goals and needs for your program. A trainer can help develop a routine for you and demonstrate correct technique for all exercises.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Wednesday, May 18, 2011
Why Your Elliptical Training Routine isn't Cutting It - Pump up Intensity for Better Results
Admit it, you step onto your elliptical cross-trainer, you hit 'Quick Start' (like 80 percent of exercisers), and you begin your workout. As you start to feel more comfortable, you may decide to add a level. Then you get bored and decide enough is enough after 15 minutes.
There is more to gain out of your elliptical training experience. According to the experts at Exercise Houston, time isn't the issue, it's all about intensity. A short, high intensity workout offers greater benefits than a long, steady routine. Short routines with minimal resting time give you a high power workout.
Here are a few suggestions to kick your elliptical routine into gear.
1) Building Blocks: Take a builder's approach to your workout with the Hill workout. The program starts out small to get warmed up and adds periods of intense aerobic exercise alternating with regular periods of lower intensity exercise. Changing the level every couple of minutes keeps your body and mind adjusting for a more involved experience that fights boredom.
2) Keep Moving: Remaining in the same position and mindset throughout your elliptical cross-trainer workout is a sure way to destroy/ diminish intensity. When you use the Random workout it gives you an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression. This workout also incorporates both forward and backward stride movements in your routine. Not only will you increase the intensity of the exercise, you'll feel more targeted muscle burn.
3) Intensity Intervals: Rather than running at level seven for 30 minutes, switch it up a bit. The Cross-Train Aerobics workout simulates the experience of working with a personal trainer by displaying different prompts at different times on the display. It emphasizes pushing, pulling, total body, lower body, speed changes and forward/reverse motion. This versatile workout promotes maximum cross-training benefits and variety.
4) Embrace the Heart Monitors: Heart rate monitors don't lie. They are accurate and sometimes one of the best tools for determining how hard you should work. If you don't have your own heart rate monitor, all Life Fitness, Precor Fitness, and Octane Fitness elliptical cross-trainers are equipped with heart rate sensors and provide a quick guide for ideal target heart rates based on age.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
There is more to gain out of your elliptical training experience. According to the experts at Exercise Houston, time isn't the issue, it's all about intensity. A short, high intensity workout offers greater benefits than a long, steady routine. Short routines with minimal resting time give you a high power workout.
Here are a few suggestions to kick your elliptical routine into gear.
1) Building Blocks: Take a builder's approach to your workout with the Hill workout. The program starts out small to get warmed up and adds periods of intense aerobic exercise alternating with regular periods of lower intensity exercise. Changing the level every couple of minutes keeps your body and mind adjusting for a more involved experience that fights boredom.
2) Keep Moving: Remaining in the same position and mindset throughout your elliptical cross-trainer workout is a sure way to destroy/ diminish intensity. When you use the Random workout it gives you an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression. This workout also incorporates both forward and backward stride movements in your routine. Not only will you increase the intensity of the exercise, you'll feel more targeted muscle burn.
3) Intensity Intervals: Rather than running at level seven for 30 minutes, switch it up a bit. The Cross-Train Aerobics workout simulates the experience of working with a personal trainer by displaying different prompts at different times on the display. It emphasizes pushing, pulling, total body, lower body, speed changes and forward/reverse motion. This versatile workout promotes maximum cross-training benefits and variety.
4) Embrace the Heart Monitors: Heart rate monitors don't lie. They are accurate and sometimes one of the best tools for determining how hard you should work. If you don't have your own heart rate monitor, all Life Fitness, Precor Fitness, and Octane Fitness elliptical cross-trainers are equipped with heart rate sensors and provide a quick guide for ideal target heart rates based on age.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Tuesday, May 17, 2011
Achieve Proper Walking and Running Form
Walking and running are two of the most popular forms of exercise today, and equipment like treadmills and elliptical trainers can mimic outdoor training while helping you to achieve valuable cardio results. When using these pieces of equipment, biomechanics plays an important role in proper form, safety and injury prevention.
Follow these tips from the experts at Exercise Houston to learn what is important in proper form and what to look for when choosing fitness equipment.
Achieve Proper Walking and Running Form:
- Follow safety instructions when mounting and dismounting the equipment
- Keep your head, shoulders and hips in line facing forward to make sure your body moves with the least amount of effort necessary
- Keep your shoulders back to avoid a slouching position, which allows maximum oxygen intake
- If walking, let the arms hang naturally at your sides
- If running, swing your arms in a natural figure eight pattern; try not to make the mistake of holding your arms tight to your body while running, which can throw off your balance
What to look for in TREADMILLS:
1) Ergonomically correct – When using a gym treadmill, make sure the console doesn’t place your body in an awkward position. It’s important that the console slants at a more vertical than horizontal level, keeping your body in an upright position.
2) Shock absorbers – Running on hard surfaces can negatively impact the joints and back. Having a more cushioned platform and help prevent injury and will put less stress on the knees and ankles.
3) Longer handrails – Extended rails expand the running space and allow for more freedom to move. Longer handrails will give you more room to swing your arms naturally, as well as the additional safety of extended support.
What to look for in an ELLIPTICAL:
1) Smooth movement – Check if the drive mechanism is at the rear of the machine, allowing the pedals to support your feet through full range of motion. This will eliminate the common ‘numb foot’ experience from over-extending the ankle joint beyond the normal running or walking range.
2) Synchronization – When the arm handles and foot pedals work in tandem, your balance and body positioning happens faster. Interdependent arms and legs also accommodate different exercisers, providing a workout customized for your fitness level.
3) Whether you’re a loyal treadmill runner, an elliptical-trainer fan or a combination of both, a little education on how to properly use the equipment will make a big difference in achieving optimum results.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Follow these tips from the experts at Exercise Houston to learn what is important in proper form and what to look for when choosing fitness equipment.
Achieve Proper Walking and Running Form:
- Follow safety instructions when mounting and dismounting the equipment
- Keep your head, shoulders and hips in line facing forward to make sure your body moves with the least amount of effort necessary
- Keep your shoulders back to avoid a slouching position, which allows maximum oxygen intake
- If walking, let the arms hang naturally at your sides
- If running, swing your arms in a natural figure eight pattern; try not to make the mistake of holding your arms tight to your body while running, which can throw off your balance
What to look for in TREADMILLS:
1) Ergonomically correct – When using a gym treadmill, make sure the console doesn’t place your body in an awkward position. It’s important that the console slants at a more vertical than horizontal level, keeping your body in an upright position.
2) Shock absorbers – Running on hard surfaces can negatively impact the joints and back. Having a more cushioned platform and help prevent injury and will put less stress on the knees and ankles.
3) Longer handrails – Extended rails expand the running space and allow for more freedom to move. Longer handrails will give you more room to swing your arms naturally, as well as the additional safety of extended support.
What to look for in an ELLIPTICAL:
1) Smooth movement – Check if the drive mechanism is at the rear of the machine, allowing the pedals to support your feet through full range of motion. This will eliminate the common ‘numb foot’ experience from over-extending the ankle joint beyond the normal running or walking range.
2) Synchronization – When the arm handles and foot pedals work in tandem, your balance and body positioning happens faster. Interdependent arms and legs also accommodate different exercisers, providing a workout customized for your fitness level.
3) Whether you’re a loyal treadmill runner, an elliptical-trainer fan or a combination of both, a little education on how to properly use the equipment will make a big difference in achieving optimum results.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Women Can't Afford to Ignore Weight Training
For many women, the idea of lifting weights brings images of body building, bikini-clad women with a just-out-of-the-booth tan. You only have to take a quick look around a gym and you'll likely find the guys piling into the weight room while the women rush to the nearest elliptical cross-trainer. But adding a strength training routine to your workout doesn't mean you're destined to be the next Gladiator.
Here are some reasons from Exercise Houston to pick up the weights and get started:
-Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don't produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition.
-Change Your Body: Many of us just want to shed some of those extra pounds but aren't finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better.
-Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned.
- Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come.
-Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis.
-Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.
Here are some reasons from Exercise Houston to pick up the weights and get started:
-Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don't produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition.
-Change Your Body: Many of us just want to shed some of those extra pounds but aren't finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better.
-Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned.
- Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come.
-Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis.
-Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.
Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Monday, May 16, 2011
TREADMILLS vs. ELLIPTICAL TRAINERS
In the battle of cardio machines, gym-goers are loyal to their favorite cardio equipment. Whether you’re a treadmill lover or an elliptical enthusiast, follow these tips from the experts at Life Fitness to make the most of what your favorite cardio machine has to offer.
TREADMILLS
* Outdoor Experience: If you’re a dedicated runner or even a novice jogger interested in re-creating the outdoor running experience, treadmill programs like the hill option can produce an authentic training experience while offering benefits of a controlled workout.
* Incline and speed: While climbing a treadmill incline might not be as exhilarating as a mountain hike, it’s a great way to add variety and intensity to your workout, especially during cold, rainy months. Having the option of varying your treadmill speed can be extremely beneficial. Check out your treadmill’s pre-programmed speed and interval workouts, and use these to alternate running speeds and intensity levels, which can offer significant calorie burn.
* Accessibility: Walking is the most popular form of cardio exercise, and the most compatible. Even if you’re unable to run, treadmill walking allows you to lessen the intensity of a cardio workout while still gaining heart and bone health benefits. If you can’t walk outside due to location or weather, the treadmill will always be a trusted option.
ELLIPTICAL TRAINERS
* Safety: If you’re seeking a workout with less joint impact, the smooth motion of the elliptical offers an intense workout with less perceived exertion. It’s not as hard on your knees, hips and back, but this machine can still deliver a respectable calorie burn and aerobic heart rate.
* Cross-training: The handlebars on elliptical trainers offer an upper body workout that’s in sync with your foot movement. Using the dual handlebars and legs simultaneously will give you a full-body workout, and you have the ability to alter stride length which gives you more freedom to tailor your workout.
* Resistance and speed: The resistance on an elliptical trainer correlates to the incline on a treadmill – speed is determined by how quickly and steeply you move your feet. Try utilizing the adjustable ramp that many elliptical trainers offer, allowing for more variety in your workout.
* Fun Factor: Some exercisers complain that running on a treadmill is boring. The repetitive motion in a forward direction can become dull, causing you to abandon your workout program. Elliptical trainers can keep things a little more interesting by allowing you to increase the resistance level and speed, while also giving you the option to reverse the pedals and use muscles in a different way.
TREADMILLS
* Outdoor Experience: If you’re a dedicated runner or even a novice jogger interested in re-creating the outdoor running experience, treadmill programs like the hill option can produce an authentic training experience while offering benefits of a controlled workout.
* Incline and speed: While climbing a treadmill incline might not be as exhilarating as a mountain hike, it’s a great way to add variety and intensity to your workout, especially during cold, rainy months. Having the option of varying your treadmill speed can be extremely beneficial. Check out your treadmill’s pre-programmed speed and interval workouts, and use these to alternate running speeds and intensity levels, which can offer significant calorie burn.
* Accessibility: Walking is the most popular form of cardio exercise, and the most compatible. Even if you’re unable to run, treadmill walking allows you to lessen the intensity of a cardio workout while still gaining heart and bone health benefits. If you can’t walk outside due to location or weather, the treadmill will always be a trusted option.
ELLIPTICAL TRAINERS
* Safety: If you’re seeking a workout with less joint impact, the smooth motion of the elliptical offers an intense workout with less perceived exertion. It’s not as hard on your knees, hips and back, but this machine can still deliver a respectable calorie burn and aerobic heart rate.
* Cross-training: The handlebars on elliptical trainers offer an upper body workout that’s in sync with your foot movement. Using the dual handlebars and legs simultaneously will give you a full-body workout, and you have the ability to alter stride length which gives you more freedom to tailor your workout.
* Resistance and speed: The resistance on an elliptical trainer correlates to the incline on a treadmill – speed is determined by how quickly and steeply you move your feet. Try utilizing the adjustable ramp that many elliptical trainers offer, allowing for more variety in your workout.
* Fun Factor: Some exercisers complain that running on a treadmill is boring. The repetitive motion in a forward direction can become dull, causing you to abandon your workout program. Elliptical trainers can keep things a little more interesting by allowing you to increase the resistance level and speed, while also giving you the option to reverse the pedals and use muscles in a different way.
Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Interval Training on the Treadmill
Have you hit a plateau in your fitness or weight loss journey? You’re not alone. It is not uncommon to get into a consistent workout routine, with the same exercises day after day. However, our bodies can easily adapt to a specific routine, and improvement in fitness, strength and weight loss is hard to come by.
The key to getting the most out of your time spent working out is interval training. You first need a fitness base, which can be established after a few months of consistent training. Once that base is established, adding variation in different aspects of your routine will keep your body from becoming comfortable with your workout, and therefore, maximizing your results.
Interval training burns more calories, and will help improve both strength and speed. Breaking up the monotony of your workout with intervals will also help you stay motivated and keep from growing bored with your existing workout routine.
Interval training on the treadmill can be accomplished a variety of ways. Increase speed, intensity and incline for a short period, following those short “bursts” with a short recovery. Here is a sample treadmill interval workout:
Interval Training Workout
Warm-up, 10 minutes at 3.0 mph
Gradually increase the setting to 4.5 mph and allow your body to adjust to this speed. Then:
Run for one minute at 4.5 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.0 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.5 mph
Recover for one minute at 3.5 mph
Continue to increase the speed at each interval and repeat this pattern for 10 to 20 minutes.
Cool down for 10 minutes at 3.0 mph.
Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
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