Overweight? Try an Elliptical!

For individuals who are significantly overweight, the thought of losing weight can be a daunting task. There are two keys to weight loss: cutting down the number of calories consumed and increasing cardiovascular exercise. Weight loss happens when more calories are burned in one day than are taken in.

The American College of Sports Medicine recommends between 30 and 90 minutes of cardiovascular exercise three days per week. For obese individuals, this can be difficult for many reasons. Exercise can be hard on the body’s joints and muscles. The more the body weighs, the greater the impact on those joints.

Exercising in a fitness center or gym can be difficult too as some exercise machines may not accommodate the weight of an obese individual, as many pieces have a weight limit of 350 pounds. If you are serious about weight loss, consider purchasing residential fitness equipment.

Elliptical trainers provide a low-impact workout, reducing strain on cartilage and joints. The continuous motion of the pedals provides the cardio and fat-burning benefits of walking, without the risk of injury that can come from walking on hard surfaces. Most elliptical machines also have moving arm handles, allowing an upper body workout as well as a cardio workout.

When beginning your exercise routine, remember these keys:
- Begin with 30 minutes of cardio per workout, even if you have to start at a slow pace.
- As you begin to lose weight, gradually increase speed, intensity and time.
- Add variety to your workout to stay motivated and keep from getting bored.

Always remember, stepping onto the exercise machine for the first time is always the hardest part. Surround yourself with friends and family who will encourage and motivate you on your weight loss journey.

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.

What you need to know about exercising for weight loss

There is no better way to lose weight than to combine a healthy diet with regular exercise. Many overweight individuals, however, may be hesitant to exercise for fear of injury. While many forms of exercise, such as running, may be hard on the joints, it may not be dangerous to run if you’re overweight unless you have suffered a previous injury.

Dr. A Shabi Khan tells CNN Diet and Fitness Expert, Dr. Melina Jampolis, that it is safe for obese individuals to run or jog if they have no existing joint damage.

However, if you have experienced knee or joint damage in the past, it is important to find a low-impact form of exercise. Weight-bearing exercise, such as running may further injure previously damaged joints, and that risk may be increased for the obese.

Training on an elliptical is an ideal low-impact form of exercise. Weight-loss is determined by the frequency and intensity of your workout, as well as your caloric intake, there are many benefits of the elliptical for weight loss.

The elliptical machine offers a low-impact workout. The more weight you carry, the harder the impact of running on your bones and joins. Training on an elliptical reduces the impact, allowing longer-lasting, injury-free workouts. While an elliptical workout is a low-impact workout, it is still weight-bearing, meaning working out on an elliptical will still help build your body’s bone density.

(It is important that you first consult your physician before beginning any exercise routine.)

Elliptical machines also provide built-in training options, which can help you reach your goals and stay motivated. The Landice Executive Trainer Elliptimill comes with 5 built-in programs, as well as time, distance and calorie-burning programs. These programs will adjust resistance and incline based on the information input, such as the user’s weight and age.

To get the most out of your elliptical workout, remember these three factors:

Interval training — Incorporate short bursts of high-intensity exercise into your routine by increasing intensity of your workout for 1-3 minutes with a 1 minute rest in between. On the elliptical, aim to increase your RMP (reps per minute) for 1-3 minutes. You can monitor on the machine’s display. Another way to increase intensity is to increase the incline or resistance of the machine during the intervals.

Speed — Increasing speed during your workout (RPM on the elliptical) increases your heart rate, allowing you to reach a cardiovascular workout level and burn fat.

Intensity – While leisurely workouts can be relaxing, the reality is it is the intensity of your workout that increases calories and fat burned during that workout. Increase intensity by increasing incline, speed or resistance.

Some elliptical machines also have moving handles, which allow more of a full-body workout. To trim up your upper arms, be sure to utilize the arm handles during your workout.

The first key to weight loss is to get moving. Find an exercise you enjoy, and incorporate variety to keep stay motivated during your weight loss journey.

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.

Feeling Depressed? Get Motivated and Start Exercising!

It’s amazing how many men and women resort to surgery to help them feel better about themselves, usually because they’re depressed that their bodies don’t look the way they did 25 years ago!

But surely this is inevitable with age, pregnancy and any other natural life changes your body goes through over the years?! More often than not, surgery will repair the physical changes to your body but what about the psychological changes?

A woman in the Daily Mail earlier this week said that she went through the painful procedure of having her eye bags tightened and the skin from her upper eyelids removed, and although she felt looked better when she looked in the mirror – she was still battling with negative emotions.

So what did she do? She started exercising! It was reported in Women’s Fitness earlier this month that regular exercise can be as effective in treating depression as medication (and surgery). The magazine stated that “in a recent study, 150 patients suffering from depression were monitored, half of which took part in 30-45 minutes of moderate exercise five days a week for a period of 12 weeks.

All of the participants continued taking their antidepressants, but those who did not partake in any exercise showed no improvement, whilst the patients who did exercise showed a 26% remission rate.”

So for those people with busy and stressful lifestyles, we can no longer accept that there is simply no time to exercise. Training on a Power Plate machine takes less that 30 minutes and it’s possible to do a full body workout in this short space of time.

The vibrating machines can be found at Fitness Unlimited, Busy Body, Texas Home Fitness, and Winston Fitness in Houston, The Woodlands, Conroe, Spring, Humble, Kingwood, Cypress, Tomball, Clear Lake, Katy, Sugar Land, so why not try it for yourself.

With Power Plate acceleration training, your natural endorphins will fire up leaving a spring in your step as well as your outlook on life

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.

Fitness FADS vs. Fitness BASICS

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

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

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

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