Benefits of Treadmill Training for 5K

• Train in Bad Weather – The treadmill offers a safe training location any time of day in any weather, allowing you to stick to your training plan come snow, rain or a late work night.
• Convenient – Treadmill training is a convenient alternative, especially if you have your own treadmill at home, when time does not allow for a drive to the track.
• Simulate The Course – A treadmill allows you to simulate hills, particularly beneficial if you live in a flat area, but are training for a race with elevation. Many treadmills offer program options so you can replicate your race day run.
• Improve Pace – While determining and maintaining a consistent speed outdoors is challenging, on the treadmill, you can be much more precise, allowing you to track and improve performance.
• Shock Absorbent – Treadmills provide more shock absorbency than outdoor running surfaces, helping prevent injuries to joints.
• Beginner Friendly – The treadmill is ideal for beginners who may be intimidated by running outside and would like to combine bouts of walking and running.

5K Training Tips For Beginners

The way you train for a 5K really depends on your goals and fitness levels. If you are a beginner or out of shape and looking to finish your first 5K, you should spend most of your treadmill time alternating walking and running, gradually decreasing the length of your walking intervals until you are ready to run 3.1 miles straight.

• Establish Goals – For beginning runners, building up the endurance and cardiovascular fitness is the most important part of completing a first race. Using a treadmill to do short runs, building up in distance toward 3.1 miles is an effective way for beginning runners to train.
• Training Schedule – Ideally an 8 week training schedule is recommended to start training for your first 5K.
• Rest Days – Especially as a beginner, resting in between training days will help reduce your risk of injury. Three to four runs per week will keep your training level high, but still allow for rest time in between.
• Establish Your Baseline – The first week of training, if you are able to jog a mile without stopping to walk, for three consecutive training days, then you are ahead of the game. If you can’t, this should be your starting goal.
• Speed – You should spend most of your treadmill time alternating walking and jogging, gradually decreasing the length of your walking intervals until you can jog 1 mile straight, for three consecutive training days. Most treadmills offer an interval program that will allow you to set your interval speed and times to make your training easy.
• Distance – Once you are able to jog a mile without having to walk, increase the distance by a half mile. Once you can jog 1.5 miles without walking for three consecutive training days, you can then increase your distance again by another half mile. Continue this pattern until you can jog 3.1 miles without walking.
• Treadmill Settings – If you are trying to simulate running outdoors, set the treadmill incline to 1% to 2%. Since there’s no wind resistance indoors, a gentle uphill better simulates outdoor running. If you’re just getting started, it’s fine to leave the incline at 0% until you build up your fitness level.
• Utilizing Treadmill Programs – If you are new to treadmills, most offer programs that will help aid your training. Many treadmills offer interval training, pace workouts, and even goal programs, that will help get you ready for race day. There are even treadmills that let you set your workout so specifically, you can exactly replicate your 5K course right on the treadmill.
• Treadmill Running Tips – For more information on how to run on a treadmill, CLICK HERE.
• Types Of Treadmills – If you would like more information on what kind of treadmill would be best for your home, your goals, and your fitness level, one of our Fitness Exchange Professionals can assist you. Click Here For Contact Info.

• Flexibility – The shoulder joint has greater range of motion capability than any other joint in your body. Flexibility is important because it enables your arms to perform all kinds of activities such as pushing, pulling, reaching, and lifting.
• Improve Core Strength and Stability – The upper body rotary motion fires core stabilizing muscles, strengthening the abdominal and back muscles.
• Alternative Strength Training – In addition to cardiovascular work, Upper Body Exercisers can be used as a safe, simple strength program. As a bonus, it can save you time since it combines cardio and strength segments in one complete workout.
• Give your Legs a Break – We rely, almost completely, on our lower body to provide cardiovascular exercise. Upper body exercise allows users to perform a portion of their exercise without additional stress on the lower body.
• Stay Fit While Injured – Upper body exercise provides a way to stay fit while recovering from a lower body injury. Often, seats are removable on UBEs so they have wheelchair access too.
• Cyclists & Runners – Cyclists, runners and other athletes fall victim to local leg fatigue. An upper body exerciser supplements workouts, and reduces the risk of injury from repetitive strain or overuse.
• Upper Body Warm Up – 5 minutes on an upper body ergometer, changing directions every 30 seconds, warms up and prepares the shoulders for a heavy upper body workout with weights.
• Sports Performance – From the professional athlete to the weekend warrior, upper body cardio conditioning added to a workout routine has shown to improve overall performance.
• Types of UBEs – There are several different types of Upper Body Ergometers. They vary in their arm crank motion, come with or without a seat, and have different types of resistance systems and adjustment levels. To find out which would be best for you and your fitness goals, please contact one of our Fitness Exchange Professionals.

• Noise Reducer – It dampens vibrations to reduce noise so that family members and neighbors aren’t disturbed.
• Joint Cushioning – Home gym flooring can provide cushioning for anyone exercising on it, giving your joints a rest during any exercise.
• Protects Floors Underneathe – Rubber flooring protects the floor underneath from heavy machines that tend to scrape the surface when moved, as well as weights that can dent most normal floors when dropped.
• Style – Rubber flooring usually comes with custom colour and logo options to give your area a sleek and personalized look.
• Slip Resistance – Most fitness rubber floors are easy to clean and are slip resistant when wet or dry.
• Protects Exercise Machines – Equipment mats can help prolong the life of your equipment by protecting against dust and carpet fibers that can get into the small mechanical parts of your fitness machines.
• Types of Rubber Flooring and Mats – To determine which types, style, size or thickness of flooring or mats would be best for you, one of our Fitness Exchange Professionals would be glad to assist you. Click Here To Contact Us.

• Moves Horizontally & Vertically – The BodyCraft Jones Machine has two planes of movement!
• Three Dimensions of Motion – BodyCraft’s patented 3-D barbell motion provides for an almost unlimited array of exercises. Smith Machines move vertically only.
• Utilizes The Body’s Natural Movement – The Jones moves both vertically and horizontally, allowing for natural, unlimited, user-defined motion.
• Unlimited Versatility – Because the bodyʼs natural movements can be utilized within the Jones, all free weight exercise can be performed as if you were working in a Power Cage.
• Safety – It is the safest free weight device ever made for the solo lifter. Think of it as a power rack where the bar hooks and safety spotters move along with every movement you make!
• Traditional Smith Machine – By merely switching a pin, you can turn the Jones Machine into a traditional Smith Machine for movement in a single, vertical plane.
• Active Balance Bar – The optional bar is yet another way the Jones Machine is set above the rest. The Active Balance Bar is tested to 1000 lbs and doesn’t stay in a linear plane – each end moves independently requiring lateral balancing just like a barbell. Using the bar requires synergistic muscle groups to stabilize the bar – improving the quality of the workout.
• Jones Models – Our Fitness Exchange Sales Professionals are excited about this revolutionary machine. If you’d like to learn more about which model would be right for you, please Click Here To Contact Us.

• Count Your Calories – It’s common to overestimate calories burned and underestimate calories eaten. Look for places where calories may hide—dressings, spreads, sauces, croutons, and condiments. Are you tasting a lot while cooking? Finishing what the kids leave on their plates? Absentmindedly grabbing handfuls of nuts, chips, or candy? You might try keeping a detailed food diary. Remember that for each pound you want to lose, you need to cut at least 3,500 calories out of your weekly diet.
• Up Your Protein Quotient – There is some evidence that shifting fat and carbohydrate calories to protein calories may help preserve your metabolic rate during weight loss. But don’t overdo it—20 percent of daily calories from protein is as high as you should go.
• Eat More Often – Instead of eating the typical three meals a day, divide the same number of calories into five or six meals. Spreading calories out throughout your day can spark your metabolism. Eat healthy, but try new recipes, even new cuisines, as often as you can.
• Switch Your Focus – Spend more time training neglected or weaker body parts. For instance, if you spend hours on sit-ups, shift your attention to your shoulders and back.
• Increase Intensity – Try interval training, plyometrics, or increase your weights or repetitions. Remember, when it comes to fitness, challenges are good.
• Mix It Up – Challenge your body by changing up your program. If you’re the treadmill junkie, switch to an elliptical machine. If you weight-train with free weights, try resistance machines instead. If you would like more information about the types of equipment available to help change your routine, please contact a Fitness Exchange Professional. They can help guide you to machines that complement your goals, training style, and body type. Click Here To Contact Us.

]]> http://www.fitnessexchange.com/blog/break-your-fitness-weight-loss-plateau/feed/ 0 http://www.fitnessexchange.com/blog/benefits-of-exercise-steppers-stair-climbers/ http://www.fitnessexchange.com/blog/benefits-of-exercise-steppers-stair-climbers/#comments Wed, 18 Apr 2012 13:49:38 +0000 admin http://www.fitnessexchange.com/blog/?p=186 Continue reading →]]> Many of us go out of our way to avoid stairs, but using them as part of our exercise routine is a great way to lose weight and improve fitness, while toning and strengthening problem areas. Stair exercises can be used for aerobic and anaerobic conditioning, lower body strength training, power development and flexibility.

• Muscle Toning – The stepper will tone not only your calves but also your glutes and hamstring muscles. If you do not hold onto rails, you will also get a good core workout.
• Cardiovascular Benefits – One of the reasons many people will avoid the steppers in gyms is because they are hard. Hard is good. The stair climber will guarantee you will get a workout and burn calories. Most people will find a stepper a challenge and will be unable to cheat themselves out of a good workout, regardless of your fitness level.
• Boost Sports Training Performance – The intensity of the step workout can boost performance in sports and other physical activities.
• Build Lower Body Strength – The resistance of a stair stepper or works and tones the buttocks, thighs, hips and calves.
• Burn Calories – The climbing of this workout requires much more effort—and more calories burned—than walking on flat surfaces. Even if you have a good weight loss plan, adding the stair climber to the mix can give your program the shot it could use to help realize improved gains.
• Functional Strength – While you work the big muscles of the legs, you also will strengthen the tendons and ligaments of the knee and ankle joints – promoting stabilizer muscle strength used in activities of daily life.
• Increase Bone Density – This, coupled with improved joint health, contributes to a decrease in the likelihood of injuries from falls and common accidents.
• Improve Posture – The weight bearing resistance and core strength involved in using the stair climber machine improves the way you carry yourself.
• Types of Exercise Stair Machines – There are full-sized Steppers with individual footplates, StepMills with rotating steps, and there are even Recumbent Stair Climbers that put you in a seated position. To find out what would be best for you and your space, one of our Fitness Exchange Professionals can walk you through the advantages of each. Click Here For Contact Information.

• Comfort – The stride can adapt to meet the comfort of each individual user, no matter their size or leg length.
• Multiple Family Members – One elliptical will be comfortable for different members of the family, no matter their height.
• Targeting Muscle Groups – Different strides work the leg muscles in different ways. By changing the stride on your machine, you’re able to target different muscles in your legs to gain overall balance in the strengthening of your lower body.
• Added Calorie Burn – Changing your workout regularly allows your muscles to work harder and burn calories faster than doing the same routine each time you workout. Utilizing the adjustable stride combats the pitfalls of settling into something that’s familiar.
• Motivating – Doing the same workout every time you get on an elliptical machine can get boring. Having an adjustable stride allows you to change your routine to stay motivated to meet your fitness goals.
• Manual & Electronic Stride Changes – Some adjustable crosstrainers have manual stride changes and others electronic. Some models adjust while you are in motion and others adjust between workouts. To best figure out which type or style works best for your needs, one of our Fitness Exchange Professionals can assist you. Click Here For Contact Information.

• Starting a Fitness Routine – If you rarely exercised before pregnancy, start with a light routine such as a daily walk at the park or on a treadmill.*
• Pace Your Workout – When exercising, you should be able to speak in full sentences and make sure to keep your heart rate under 140 beats per minute.  Remember, if you are struggling for breath so is the baby.
• Stay Hydrated – Drink plenty of fluids during your workout.
• Know Your Limits – Listen to your body while working out. Stop any physical activity if you feel pain and consult a doctor.
• Activities to Avoid – You will notice as your belly grows, keeping your balance and making quick movements will become a challenge.  Especially in the third trimester, using fitness equipment that keeps you stationary, such as a treadmill or elliptical, would be a safe way to incorporate exercise into your day.
• Stationary Fitness Equipment – Stationary fitness equipment for your home will not only help keep you safe during pregnancy, but will also help you transition to motherhood, when time is short and the ease with which you can get a workout into your day is of utmost importance. For help in selecting what types of equipment would be best for you, please contact one of our Fitness Exchange Professionals. Click Here For Contact Information.

*Please be advised when beginning any physical activity you must consult a doctor.

]]> http://www.fitnessexchange.com/blog/fitness-during-pregnancy/feed/ 2 http://www.fitnessexchange.com/blog/types-of-rowers/ http://www.fitnessexchange.com/blog/types-of-rowers/#comments Thu, 05 Apr 2012 18:10:59 +0000 admin http://www.fitnessexchange.com/blog/?p=172 Continue reading →]]> Rowing is ideal exercise to keep in shape, lose weight, cross train, prepare to compete on the water or rehabilitate from an injury. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. There are four main types of rowers, all with different resistance mechanisms. They all will give you a great cardiovascular workout, but they will feel considerably different.

• Hydraulic Rowing Machines – These machines use hydraulic pistons attached to the handlebars to power your rowing. They have fewer parts, are simple in design and don’t take up much space. They are ideal for someone who is looking for a good exercise routine, without trying to simulate outdoor rowing conditions. Typically, hydraulic rowers are compact, and can even slide under the bed or into a closet for storage. Kettler makes a few hydraulic rowers, like the Kettler Favorit Rower.

• Magnetic Rowing Machines – These rowers use magnetic resistance braking and are extremely quiet. Although these machines don’t have the same feel as rowing on water, they offer several levels of resistance and give you an extremely smooth rowing action. Sometimes magnetic rowers fold up and out of the way, but typically they are larger than hydraulic rowers and can accommodate a larger user. The BodyCraft VR100 and Kettler Coach Series are popular magnetic resistance rowing machines.

• Air Resistance Rowing Machines – Wind resistance indoor rowers tend to be the most popular. They offer a realistic rowing experience as if you were out on the water – as your stroke rate increases, so does the resistance. These rowers have a built in fan that creates the resistance – which can be noisier than magnetic resistance or hydraulic resistance rowers. Sometimes these machines fold up or split into pieces for storage, but they are typically larger than hydraulic rowers and can accommodate a larger user. Concept 2 rowers are highly rated manufacturers of air resistance rowing machines.

• Water Rowing Machines – Water resistance rowers are gaining in popularity. They also offer a realistic rowing experience as if you were out on the water – as your stroke rate increases, so does the resistance. These rowers have the added bonus of sounding like you’re on the water too,…with a rhythmic paddling sound with each stroke. The frames of these types of rowers are often not made of metal, but rather out of hard woods, to give them a sleeker design. WaterRower and First Degree Fitness are popular manufacturers of water resistance rowing machines.

If you would like more information or specifications about the types of rowers or what would fit you, your body type, level of fitness, or rowing style, one of our Fitness Exchange Professionals can assist you. We keep many rowers on display in our showroom for you to try out. Click here for contact information.

• Saddle Angle – Your bike seat angle should be level to support your full body weight and allow you to move around on the seat when necessary. Too much upward tilt can result in pressure points. Too much downward tilt can make you slide forward while riding and put extra pressure on your arms, hands and knees – which can lead to injury.
• Seat Height – Place the balls of your feet over the pedal and start pedaling. Your leg, when fully extended, should have a slight bend in your knee —about 5-10 degrees. If your hips rock from side-to-side, the seat is too high. You should be able to pedal comfortably without pointing your toes to reach a full leg extension.
• Fore/Aft Seat Adjustment – Many spin bikes offer the ability to adjust the seat closer or further away from the handlebars. To get the right fit, start with your feet on the pedals and position the crank arms parallel to the ground. If you’re in the proper position, your forward knee will be directly over the pedal axle.
• Handlebar Adjustments – A proper reach allows you to comfortably use all the positions on the handlebars and to comfortably bend your elbows while riding. A general rule of thumb, is that from your vantage point in the saddle, the handlebars should obscure the front wheel axle. However, if you experience any discomfort, try raising the handlebars higher to reduce neck and lower back stress.
• Pedal Cages & Clips – Make sure to fit your shoe snugly into the toe cage or use bike shoes and clips. This will allow you to make sure that while one leg is pushing a pedal down and forward, the other leg is pulling a pedal up and back.
• Ankle Movement – Try to pedal with as little ankle movement as possible. If you find you are forced to point your toes forward excessively, adjust your seat lower.
• Foot & Toe Numbness – If you find your feet or toes are going numb while riding, try switching to a bike shoe or firmer soled shoe designed to disperse the pressure of the pedal across your entire foot.
• Warm Up & Cool Down – Don’t forget to warm up and cool down to reduce soreness and prevent injury.
• Types Of Spin Bikes – There are many types of spin style bikes, with different drives, cranks, pedals, and adjustability features. One of our Fitness Exchange Professionals can help you determine which style is best for you to ensure it is sized correctly for your body type and riding style. Click Here To Contact Us!