weights strength training 1. Make your goal Fitness for Life. You will be much more successful if you approach bodybuilding and fitness preparation not as a short-term goal (i.e. 12 weeks out), but rather as a lifestyle you inspire to maintain for the rest of your life. 2. Set specific, measurable, achievable goals Use a training and nutrition log to record your starting point and to print periodic reports showing your progress. ¨ Body weight How many pounds you weigh. ¨ Body composition More important than knowing your body weight is knowing your body composition, which are your lean body mass in pounds and your body fat or fat mass as a percent of your total weight. Your lean body mass determines your basal metabolism. Your body fat percentage should be in a healthy range, as indicated on the chart below. Body Fat Male Female Very Low Under 11 Under 19 Low 11-14 19-22 Average 15-17 23-27 Fair 18-22 28-35 Unhealthy 22+ 35+ ¨ Girth measurements Measure your neck, upper arms, chest, waist, hips, thigh, and calves. Even if your weight doesn’t change maybe your proportions will. ¨ Blood pressure Your blood pressure reading consists of two numbers (i.e. 110 over 70). The first or the top one is the systolic pressure. It measures how forcefully the heart pumps blood. When it is too high, your heart is working harder than it should. The second or bottom number is the diastolic pressure. It gauges the force of the blood flowing through fully relaxed arteries between heartbeats. A high number here could mean clogged or constricted blood vessels. A reading of 120/80 or lower is considered good. Repeated readings of 140/90 or above mean high blood pressure for which you should seek medical attention. ¨ Cholesterol High cholesterol is a hidden killer. You won’t know if you have a problem unless you have yourself tested. Fortunately, these day’s cholesterol screens are readily available and inexpensive. If you don’t know your cholesterol find out. It should be below 220. If it is not you’re hardly alone but you should make a serious effort to bring it down through a combination of exercise and dietary changes. ¨ Resting heart range ? Your resting heart range is a reflection of your cardiac health. Usually, the lower your heart rate the healthier your heart. Exercise, proper nutrition, and avoidance of tobacco, caffeine and alcohol will reduce your heart rate. By lowering your heart rate 10 beats per minute your heart will save over 5,000,000 beats per year. ¨ Recovery heart rate ? This is the amount of time it takes your heart to return to normal the better your cardiac health. ¨ Strength ? Muscular strength is defined as the amount of work a muscle can do in a single maximum effort. Common measures of muscular strength include a grip test, how many push-ups you can do, and how much you can bench press a percent of your body weight. ¨ Endurance ? Aerobic endurance is defined as the capacity of the heart-lung system to deliver sufficient oxygen for sustained energy production while performing exercises which utilize large muscle groups. ¨ Flexibility ? Poor flexibility is associated with increased risk for lower back injury, muscle strains, and poor orthopedic injuries. A good, consistent program of stretching before and after exercise will improve your flexibility. One of the standard ways to measure flexibility is the sit and reach test. ¨ Forced vital capacity (FVC) ? This measure of your body’s respiratory health measures the volume of air you can inhale into your lungs and then exhale forcefully. It is affected by your fitness level, your age, your gender, your living environment and your smoking status. If you smoke, major improvement to your FVC will occur if you stop. ¨ Daily caloric expenditure ? The amount of calories your body burns each day is known as your Daily Caloric Expenditure and takes into account your body type, your occupation and exercise program, and your digestive activity. This must be calculated first in order to design a meal plan consistent with your fitness goals. 3. Commit yourself for at least three months The longest journey begins with a single step. Achieving your fitness goals is no different. Measure your progress each month and give yourself credit for the gains you have achieved. Changes take place incrementally, but three months is long enough to make significant changes. You’ll be surprised how quickly steady incremental progress adds up. And, a series of goals met builds a track record of success, which can be very motivating. 4. Find an exercise routine you can sustain Consistency is key. Find an exercise routine you can make a regular part of your life, week in and week out. While four to five workouts per week with time and proper nutrition is enough to get you contest ready. Don’t make a mistake of starting off with great enthusiasm and intensity, burning out after a few weeks, and then quitting. Pick an exercise routine you can sustain. 5. Follow the formula for success The only way to lose fat and gain muscle is through the following basic formula: 1. Build muscle through strength training 2. Build heart-lung capacity through aerobic training 3. Feed your body the nutrients it needs 4. Weave good health habits into your lifestyle 6. Visualize your workout Professional athletes use visualization and so can you. Before each workout pause to collect your thoughts. Close your eyes and visualize yourself going through your routine, think about how great you will feel when you finish, then follow through on your visualization. 7. Discuss your fitness program with your doctor A safe and effective fitness plan can be designed around almost any medical condition that may exist. In addition, because the leading causes of death are lifestyle-related, doctors are increasingly taking an interest in helping patients improve their lifestyle as a way to reduce their risk. You are well advised therefore to obtain regular medical check-ups especially if you are over the age of 40. 8. Start with a brief cardiovascular warm-up 9. Stretch at least 4 of the major muscle groups Many kinds of exercises have the effect of tightening the muscles. It is important to offset this by stretching at least four of the major muscle groups, namely your quadriceps (front of your leg), your hamstrings and glutes (the back of your leg and your buttocks) and your lower back and shoulders. Proper stretching involves controlled elongation of a muscle through the full range of motion. 10. Train for muscular strength The greatest fitness discovery in recent years is that everyone should strength train. In combination with aerobic exercise and flexibility training, strength training provides enormous fitness and wellness benefits. 11. Train aerobically Aerobic exercise is any exercise where the cells metabolize fat, which requires oxygen. Low-intensity, rhythmic, continuous exercise using large muscle groups does this. Examples include running, jogging, aerobics, biking, etc. The key is getting your heart rate into your training zone for a minimum of 20 or more minutes at a time. The longer you exercise in the heart rate training zone the more fat your body burns and the more you develop your heart-lung system and its ability to transport oxygen to the muscles, which in turn makes your body a more efficient fat burner. 12. Cool down properly Cooling down is the process of returning your heart rate and other bodily systems to their normal functioning range. Benefit include: 13. Get adequate rest between workouts A proper strength training workout, where you exercise to momentary failure will cause little micro tears in your muscles. This is what you feel as soreness. It takes your body two to three days to recover. Therefore, you should rest at least two days between workouts. If you want to exercise daily, consider split body workouts. 14. Basic strength training topics Start with the larger muscle groups and work down to the smaller ones ? By pre-exhausting the larger muscle groups you will make it easier to isolate and properly exercise the smaller muscle groups. Many strength machines are designed to make it very easy to isolate muscles. Set the load at a level you can lift 8 to 12 times ? Studies have shown that this produces the fastest results. The point at which you can’t do one further repetition is called momentary muscular failure. Line up ? Adjust pads, seats, and any special adjustments so that your joints (elbows, knees, hips, etc.) line up with the pivot points or movements of arms of the equipment. This way you will get the maximum benefit possible. Isolate the muscle group and use good form ? Visualize the muscle group being exercised and keep it isolated. Do not let other muscles help out to get one last rep. This produces the best and safest results. Rhythm ? Raise the movement arm of the machines smoothly to the count of two, pause for one second, then lower it to the same count. Breathing ? Never hold your breath. Try to exhale during the contraction, inhale during the relaxation phase of the exercise. Relax ? Don’t clench your hands, grimace your face or grunt. You want your blood to go to the targeted muscle group, not to other, tensed up parts of your body. 15. Advanced strength training topics Advance you weight appropriately ? When you find you can do 12 or more repetitions of a given exercise with good form it is time to advance your weight. Choose a new weight that you can only lift 8 to 12 times with good form. Do pre-exercise warm-up sets ? Once you have become used to a particular exercise and have established your exercise weight, start doing pre-exercise warm-ups using 50% of the weight you intend to lift. Perform 10-12 repetitions for 2 sets with a 30-second rest in between sets. This will draw blood to the muscle being exercised and will prepare that muscle to work to capacity during your main exercise set. 16. The advantage of strength training machines Strength training machines are designed to isolate each muscle group, and through the use of cams, pulleys, and other devices, to work that muscle group evenly through the full range of motion. This allows you to develop your strength evenly across the entire range of motion, something free weights don’t do well. Strength training machines reduce the risk of injury because you don’t have to balance heavy weights. Strength training machines are quicker to set up. In most cases, inserting pins is all it takes to set the weight load. 17. The advantage of free weights Free weights, specifically dumbbells and certain plate-loaded machines, allow you to work each side of the body independently. This can be helpful, if for example, you’ve had an injury or surgery and one side of your body is stronger than the other side. During free weight exercises extra postural muscles are recruited for support. This helps develop coordination. Free weights give you more options to train and tend to be truer weight loads. Rods and pulleys can affect strength machines. 18. Heart rate training zone The effect of exercise on your body is a function of the intensity of the exercise, which is commonly expressed in the percentage of maximum heart rate at which you are exercising. The optimal range of exercise is generally thought to run from 60% to 90% of your maximum heart rate. At the lower end of the range you will be maximizing the training of your heart and lung system. At the upper end of the range you will be maximizing your ability to perform athletically. There are several ways to calculate your heart rate training zone: The simplest way is to subtract your age from 220 and multiply the resulting number by 60% to get the lower threshold and by 90% to get the upper threshold. A more accurate method called the Karvonian Formula works as follows: Subtract your age from 220. From the resulting number subtract your resting heart rate. (This is your heart rate when you first wake up in the morning before you even get out of bed.) To get your lower heart rate training threshold multiply the resulting number by 60% and add you’re resting heart rate. To get your upper heart rate training zone threshold multiply the same number by 90% and again ad you’re resting heart rate. You can measure your heart rate by taking your pulse for 10 seconds and multiplying the result by 6 or by taking your pulse for 15 seconds and multiplying the result by 4. Alternatively invest in a heart rate monitor (cost less tan $100) and you will have an excellent tool for measuring your heart rate during exercise. 19. Myths about exercise It is common but misguided belief that the burn felt while exercising a muscle is a burning the fat stored next to that muscle. Not true. Exercising draws from fat stores all over the body. The burn is caused by a build-up of lactic acid, which is a by-product of the chemical reactions involved in producing muscle contractions. It is common but misguided belief that women will get large unsightly muscles from weight training. Not true. Brief, hard workouts produce strength not excessive muscle. Women or men with oversized muscles owe their condition to genetics and bodybuilding workouts that use many sets and heavy weights. 20. Watch for signs of over-training Over-training is a condition in which your exercise frequency, intensity, and duration are such that they can not be supported with proper nutrition and rest. 21. Eat 4 to 6 meals a day When you eat your digestive system breaks down much of what you ate and releases it into your blood stream in the form of glucose or blood sugar. As your blood sugar level rises, your body manufactures insulin, which keeps your blood sugar in a normal range by storing excess glucose in the fat cells. Later on if you go a long time without eating your blood sugar level falls below normal and you may feel faint or cranky. It is best to avoid such blood sugar peaks. The way to do this is to eat more meals each day. 22. Drinks a lot of water Water suppresses the appetite naturally and helps your body metabolize stored fat. How much is enough? The average person should drink eight 8-ounce glasses for every 25 pounds of excess weight. Overweight people should drink one additional glass for every 25 pounds of excess weight. The amount of water should also be increased if you exercise in hot or dry climates. If possible, drink ice water, since the body uses up to 100 calories just warming the water to body temperature so it can be absorbed. 23. Get adequate fiber Most Americans get far less than the 25 to 30 grams of dietary fiber recommended each day. By choosing high fiber carbohydrates you can reduce the amount of calories (glucose) absorbed into the blood, but you can still get the proper nutrients. It just takes the body longer to digest foods high in dietary fiber. Plus, because the nutrients are harder to absorb from fiber, they are released more slowly providing a more stable source of nutrients. Fiber also appears to reduce risk of colon cancer. It may also reduce the risks of cardiovascular disease because soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the blood stream. Increasing your fiber intake can have a noticeable effect on bowel movements and may cause some initial discomfort so adjust slowly. 24. Avoid highly processed foods Food processing destroys the nutrients in a food but does not reduce their caloric content. In processed foods, and in most fat-free foods, you get exactly what you don’t want, calories without nutrients. 25. Limit your intake of alcohol An ounce of alcohol contains 9 calories and no nutrients. 26. Limit your intake of saturated fats Saturated are those fats that harden at room temperature. They are found in most animal products and in hydrogenated vegetable products. Saturated fats tend to raise the cholesterol level in the blood, which may lead to coronary heart disease. Diets high in unsaturated fats are believed to lower blood cholesterol. These fats are usually liquid oils of vegetable origin such as corn oil, cotten seed oil, soybean oil, sunflower oil, and safflower oils. 27. Eat more complex carbohydrates Carbohydrates are classified as simple, complex, or starch. They all contain the same glucose energy just in different quantities and molecular arrangements. Simple carbohydrates are sugars and fruits. They have relatively few glucose molecules so they are easily digested. Complex carbohydrates include processed foods like breads, pastas, and cereals. They have hundreds of glucose molecules and digest more slowly. Starchy complex carbohydrates are food like potato, corn, and rice. They have 1,000 or more glucose molecules and thus digest the slowest. 28. The basic weight gain or loss formula A pound of fat is roughly 3,500 calories. A deficit of 500 calories per day will add up to about one pound of body fat lost per week. You can create a 500-calorie per day deficit through a combination of three factors: Burn calories through exercise ? A good workout might burn 400 calories. Going from sedentary to three workouts a week would increase your consumption by 1,200 calories per week or approximately 170 calories per day. Cut your daily intake slightly ? A chocolate bar is around 200 calories. A beer is around 130 calories. A very slight adjustment in eating can reduce intake by 100 to 300 calories per day. Raise your basal metabolism ? Basal metabolism is the amount of calories your body burns to sustain itself (i.e. pump blood, breath, sit, walk, eat, sleep, etc.). This does not include the course of your exercise routine. Your basal metabolism is a function of your lean body mass (each pound of lean body mass consumes approximately 40 calories per day) and health of your cardio-respiratory system (i.e. the better shape your heart and lungs are in, the more calories you will burn). An additional five pounds of lean body mass will increase your basal metabolism approximately 200 calories per day. 29. A primer on nutrients In order to achieve your goals your body needs a proper balance of protein, carbohydrates, fats, vitamins, minerals, and water. The proper balance for you at a particular point in time depends on your current fitness level and your fitness goals. Protein – consists of amino acid building blocks, which build and repair muscles, tendons, red blood cells and enzymes. Protein can also be used as an energy source if carbohydrates and fats are not available. Your goal is to protect your protein sources since no other nutrient can perform the same vital functions. Good sources of protein include chicken, fish, beef, dairy products, and legumes (beans). One gram of protein yields four calories. Carbohydrates ? (i.e. sugars, starches, and fiber) provide glucose and therefore are the body’s preferred fuel source. They are found in foods such as pasta, breads, potatoes, vegetables, dairy, legumes, and fruits. Sugars and starches are 100% digestible, which means that every calorie is converted to glucose. Fiber is indigestible plant material. Since the body can’t digest fiber the glucose never enters the blood stream and can never get stored as fat. High fiber carbohydrates are only 80% digestible. The remaining 20% just pass right through your body. Fat ? as used by the body for energy during normal activities and low to moderate exercise intensity. They are found in plant and animal foods such as nuts, seeds, oils, meats, and dairy. Moderate amounts of fat are a necessity. One of the primary purposes of dietary fat is to slow the digestive system so nutrients don’t enter into the blood stream too quickly, especially carbohydrates. Fat is also responsible for healthy skin, hair, and to lubricate joints so they don’t wear. It is a myth that dietary fat becomes body fat. The same holds true for excess carbohydrates and proteins. Vitamins ? are organic compounds present in small amounts in foods and needed in small amounts by the body as regulators of metabolic functions. Vitamins do not provide energy directly but they do act as catalysts helping trigger other metabolic reactions in the body. Minerals ? are inorganic compounds, which contribute to health and growth by playing a part in a variety of metabolic processes. Water ? performs many functions within the body as lubricating joints, regulating body temperature, protecting organs and tissues from shock, transporting chemicals and nutrients into the system, and then removing unwanted by-products. 30. Eating for particular goals The amount and combination of nutrients you eat is key to achieving your fitness goals. To decrease body fat your caloric balance needs to be in a deficit of calories, but not so much that you cannibalizes muscle tissue or slows your metabolism.

San Diego’s Top Certified Personal Fitness Trainer Reveals the essential strategies for lasting weight loss and lifelong fitnessby oksanapet16 Tips for getting maximum Weight Loss and Fitness results in minimum time *Do you want to improve the quality of your life? *Do you want to look and feel better than you have in years – maybe better than you ever have before? *Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life? I’m confident that you answered “YES!” to each of those questions, just as have the hundreds of individuals I’ve counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Health Expert. Right now I’m going to reveal to you the 16 essential strategies that have enabled my clients to achieve these important goals. These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won’t look at that sacrifice as “easy,” but I guarantee you it will add quality years to your life). Why believe me? Because I have been training people for 14 years. Because I’ve seen people fail and others succeed. Because I’m the only person in San Diego who has 15 years of solid medical training, a NSCA CPT, and I am also a Certified Master Fitness Instructor through the Prestigious Coopers Institute. Because all of my Personal Training Clients are happy and getting good results. I am giving you this information because I’m tired of seeing people getting ripped off and wasting their time and energy on the latest “Miracle” diet or device. I’m tired of seeing slick marketers make a lot of money by selling people lies that won’t help them. So let’s get right into it. Read on to discover… 1. How to Stay Motivated.One of the biggest problems most people have is that they work out great for a couple of weeks, then just fade away. The people who stick with it are those who have these two things in common: * They don’t follow a set routine. Routines always become boring. They also set you up for repetitive stress injuries. They don’t work either. Your body quickly adapts to any routine and doesn’t need to change any more to keep up. * They get on an effective exercise program, so they get good results. The people who lose their motivation are the people who get frustrated because they are not getting good results. When you are getting good results, you will be so pumped that it’s actually hard to quit. A good fitness instructor will help you with both of these items. 2. Don’t make it so hard.Most people think of exercise as torture. They imagine that you must sweat and groan for hours every day to get in good shape. Not so, my friend! Two days per week of 30-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle shift, you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation. 3. Your exercise program needs only three things. If you skip any one of these three, your results will suffer. * Resistance Exercise. This will raise your metabolism and cause you to burn more calories all day, even when you are asleep at night. * Cardiovascular Exercise. Your heart rate during cardio exercise should be 60% to 80% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 80%, slow it down a bit. If your heart rate isn’t at least 60%, quit loafing. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range. * Proper Nutrition. A good, hard workout can burn maybe 300-500 calories in 30-45 minutes. It only takes one Big Mac to flush your entire workout down the toilet. 4. Don’t waste your time working small muscles with isolated movements.If you don’t enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It’s generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups. 5. Always, always, always stretch.Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches. 6. Don’t do traditional sit-ups. Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose. There is so much misinformation about how to strengthen, tone, and firm the midsection, it’s almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain. 7. Set realistic, attainable goals.You must have tangible, quantifiable, short-term, and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Your personal trainer can give you a complete fitness analysis (you need this!) that will aid you and your trainer in developing a personalized fitness program, which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success secret. Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercial’s, diet and fitness products that blatantly mislead. 8. Set exercise appointments with yourself.Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up! 9. Remember the benefits of exercise.Remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – were coursing through your veins. If there is a panacea, it’s exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better! 10. Exercise correctly.So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It’s completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that’s what you want, right? Results! 11. Enjoy yourself.The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don’t fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process. 12. Americans eat too many carbohydrates for our lifestyles.I’m not advocating the high protein, high saturated fat diet that you hear so much about (frankly, its dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potatoes and, of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least! 13. Deep-fried food has no nutritional value – none!Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary. 14. Never, ever skip breakfast.If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink. Or try scrambled egg whites with Healthy Choice turkey sausage. 15. Drink plenty of fresh, clean water.Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly, and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up! 16. Eat regularly throughout the day.Fasting or overly restrictive diets will enable you to lose weight – in the short run, because the weight you lose is primarily water weight and lean muscle mass. In the long run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. Instead of eating three big meals (or worse yet, one HUGE meal) eat five or six nutritionally balanced “snack/meals” each day. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s true!There you have it. 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. That’s why I encourage you to get help. If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a certified personal fitness trainer to educate you and help you get started (because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual). Once you develop the habit, which can take as little as thirty days, your whole life will change for the better. If I can be of any assistance to you, please don’t hesitate to call me. I’m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to “sell” me, so I wouldn’t try that on you). Please E-mail me to obtain any additional information you may need. Thank you. Best in Health,Rivak E. Hoffmanhttp://www.somagenesis.com

About the AuthorExperience: 12 years and counting.

I’m not just your average trainer. Some trainers don’t look like trainers. Many lack the medical aptitude and experience to design and implement a safe and effective exercise program, and that’s a bad sign from the start. Some train their clients exactly as they train themselves. Many hurt their clients and send them back to their sedentary lifestyles.

Myself, I think “outside the box” and bring life to others. I don’t duplicate fitness programs and my training programs are constructive, not destructive. Each and every client I train has a unique experience. With the overwhelming, conflicting advertising and marketing campaigns in the health and fitness industry, the average consumer becomes confused and disoriented in their eating habits and exercise programs. I find it a personal challenge and responsibility to weed out the fact from the fiction. A hypothesis is only a guess until proven with real statistically proven hardcore research with large sampling. Solid facts also come from anecdotal experience and documented evidence over time.

Moreover, I have trained my mind and body for sports competition since age 13. I have learned how to incorporate my vast levels of knowledge in nutrition, resistance training, and sports-specific training techniques towards further achieving new goals and winning races.

18 years tenure as a board certified medical professional in General Medicine and Neuro-Ophthalmology gives me the expertise to analyze and evaluate metabolic and systemic medical factors that often complicate weight loss, weight gain, and metabolic problems. These factors seriously complicate the ability to lose weight, and most trainers do not have the knowledge to solve these dilemmas.

With my diverse background in both medicine and as a personal trainer, I can create a healthy, strong, high performance body, which will look awesome and perform to higher levels. My unique style as a fitness instructor coupled with my medical knowledge allows me to methodically design a safe, effective, and productive exercise program to suit your goals.

Here’s an overview of my experience and credentials:

National Strength and Conditioning Assoc.

Certified Personal Trainer Credential of Distinction

Coopers Institute of Aerobic Research

Master Fitness Specialist

American Academy of Health Fitness and Rehabilitation Professionals Medical Exercise Specialist

American Academy of Health Fitness and Rehabilitation Professionals Post Rehabilitation Conditioning Specialist

Member American Academy of Sports Medicine

Member National Strength and Conditioning Association

Member American Academy of Ophthalmology

Member Joint Commission of Allied Health Personnel in Ophthalmology

BS Biology University of Connecticut

Graduate Physician’s Asst Program

US Army Academy of Health Sciences Fort Sam Houston, TXArticle Source: OnlineEarnings Article Board

Technology has been pushing its way into the fitness market for the past couple years. There are several gadgets that make working out more fun, and several that allow you to track progress during your workout. These gadgets range from the iPod to heart rate monitors. Video games are also being developed to make workouts more fun, both for children and adults. Following are several gadgets that you can either find on the market now, or are being developed for use in the next couple of years.
Progio Training Companion
The Progio Training Companion is a small hand-held machine that gives complete instructions for personal workout programs. These workouts have detailed instructions to provide a safe and satisfying workout. You can choose fitness, rehabilitation and sport-specific workouts that are designed by fitness experts to meet specific needs and workout goals. The Progio tracks your results, monitors your heart rate and helps to keep you motivated throughout each workout.
Workout programs from fitness sites like HyperStrike can also be downloaded to the Progio Training Companion as well as to your iTouch, iPhone, Windows Mobile device and PDA. Working out has never been so convenient!
Nike + iPod Sport Kit
Apple and Nike teamed up a couple of years ago to bring a unique sport kit to the market. This sport kit has a sensor in the Nike shoe that records information and transfers it to an iPod nano. The sensor tracks distance, time, pace, and calories burned. It syncs to the iPod, and you can track your progress through your workout as well and track it on your computer; when the iPod syncs with your computer, the information is transferred so you can track your progress over time. You can even program your iPod to give you audible progress updates in your earphones. If you want to know when you’ve run two miles, you can program your iPod to give you an audible update when that happens. This sport kit is perfect for anyone who wants to track their workout statistics and monitor them.
Wii Fit
The Nintendo Wii swept the market when it arrived a few years ago. Due to its interactive and completely physical style, many people have been using it for a workout. Nintendo is currently developing Wii Fit, which is an exercise program that you can complete in the privacy of your home and have fun doing it! Wii Fit will include a balance board that you stand on to perform workouts; games such as aerobics, yoga, muscle stretches, and various sports will be available. This program is perfect for those who already own the Wii; since the Wii game console is in such high demand, this can be a hard item to track down.
Dance Dance Revolution
This is another video game that has taken the market by storm as far as getting a great workout. This game has a dance pad that you step on, guided by the television screen. Many people use this as exercise, and the newer games have ways to track your calories burned as well as track your progress over time. Just recently, this game has been introduced in several schools for use by children in gym class. This game is a great way to have some fun while working out!
Various Watches
There are many watches on the market which contain gadgets such as a heart rate monitor, pedometer, and body fat calculator. These gadgets are also available individually, but many watch makers like Timex have integrated all three of these into one easy-to-use device. Most of these watches will also track distance and time, making one gadget handy and extremely useful when you are working out.
You can definitely expect the above gadgets to continue to be improved upon as technology continues to develop and grow. There seems to be more of a push for gadgets that can track most statistics throughout your workout so you can make the most of your time and know the details of your workout. With those details, it is much easier achieve your end result, whether it is that 26 mile marathon or just losing a few pounds.

Of all the various types of home exercise equipment that have come and gone, the home exercise treadmill has lasted throughout the years. Treadmills are simple to use. There are many competing models of treadmills to choose between.
Treadmills can have an AC or a DC powered motor. A few treadmill models are powered by the user rather than a motor. With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight.
The console indicates belt speed and other factors, such as heart rate, mph, distance, etc. Many of the treadmills available have the ability to add an incline to your workout to duplicate running or walking uphill, therefore increasing the intensity of a workout. Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill.
One of the key things to remember is that the larger motors tend to run cooler and usually require less repair and maintenance. The deck is the belt area on which actual running, jogging and walking take place. Notice that some treadmill heart rate monitors clip onto an ear or, for more accurate readings, strap on to the chest.
The newest models of treadmills come with many extra features. The more expensive treadmill models will also offer a selection of preprogrammed exercise routines.
A noisy treadmill can upset other family members or roommates and even your neighbors if you live in an apartment or condo. Consider the cost of maintaining your treadmill as well. Check out the level of noise that a treadmill makes during operation; something that many buyers overlook.
A major consideration when buying a treadmill is the construction of the machine. Commercial club treadmills are reliable and well constructed; do look into a home version. Any treadmill with a belt that causes jerky movements while you walk or run should be avoided.
Do your research; treadmills are an important investment, regardless of the price, and if it’s not right for you, you don’t want to find out after you’ve set the treadmill up at home. When buying a treadmill, the best savings will be for an online purchase, generally saving up to 45% over brick and mortar stores. The motor on a treadmill is also important to consider.
Probably the most important thing to look for in a treadmill is how sturdy it is. To make sure that your treadmill is sturdy and comfortable and doesn’t operate noisily, step on it and test it out before you buy. One indication of the likely longevity of any treadmill is to check out the length of the manufacturer’s warranty; the longer the better. Noise from the smallest repetitive sound can drive you nuts over a period of time and provide you with one more reason not to exercise.
If you have severe leg conditions, a treadmill may not be the best choice of home exercise equipment for you. Better quality treadmills provide excellent cushioning to limit the impact on knees, ankles, hips and lower backs.
Whether you use a treadmill to walk, jog or run, the units are very effective at burning calories, raising heart rate and developing aerobic capacity. Lack of wind resistance makes running on a treadmill slightly easier than it would otherwise be on an equal elevation grade outdoors.
And remember, home exercise treadmills are a large investment financially and in your fitness and much thought and preparation should go into the purchase of any new treadmill. Choosing the best treadmill is easier than ever. Take time to do your research, the same way you would any major purchase and buying a treadmill won’t be difficult.

While other home exercise fitness equipment and infomercial gimmicks gather dust, treadmills continue to gain more popularity and get the results people are looking for. You can find lots of treadmills at a significant discount online, saving you a lot of money. The great attraction of a home treadmill is being able to exercise whenever you want, regardless of the weather. You can easily read a book or watch over the kids while you work out on your home treadmill.
Treadmill belt widths generally range from 17″ to 22″ and lengths from 51″ to 61″. Treadmill cushioning absorbs the force of your step; get good cushioning to lower the impact on your joints and ligaments. Choose a longer treadmill belt of 54″ or more if you or a family member has long legs.
A heart rate monitor enables a treadmill to automatically adjust the speed and/or the incline to keep your heart rate within the most optimum zone. Less expensive treadmill models require you to manually change the incline, which can be very frustrating if you want to make adjustments midway through a workout session. One feature that is absolutely necessary in a home treadmill is an emergency stop button or a safety key that automatically shuts off the power if you should stumble, trip or fall.
Display panels should be easy to read and straightforward to operate. The console indicates the belt speed and other factors, such as heart rate, miles per hour, and distance. The newest models of treadmills come with many extra features that you may not need.
One of the key things to remember is that the larger motors tend to run cooler and usually require less repair and maintenance. Features such as extra cup holders, built-in fans, CD players and other electronic gizmos may be handy but not essential for you to get an ideal workout.
Be aware the better quality treadmills can cost as much as $5000 and have a lot of bells and whistles you don’t need. Do your research; treadmills are an important investment, regardless of the price, and if it’s not right for you, you don’t want to find out after you’ve set the treadmill up at home. One indication of the likely longevity of any treadmill is to check out the length of the manufacturer’s warranty; the longer the better.
Warranties can last for ninety days or a lifetime, read the fine print. Treadmill manufacturers are competing for your business and price wars are creating big savings for buyers. Buying a treadmill online has become the way to go for most people; it’ll save you both time and a lot of money.
A noisy treadmill can upset other family members or roommates and even your neighbors if you live in a duplex, apartment or condominium. Most manufacturers of commercial treadmills found in gyms and health clubs also produce home versions.
If you’re looking for a heavy-duty treadmill that can withstand running as well as walking, be prepared to spend more money.
Less expensive treadmill models may be fine for walkers but may not hold up as well for regular or seasoned runners. When buying a treadmill, the best savings will be for an online purchase, generally saving up to 45% over brick and mortar stores.
It’s best to buy a treadmill that has at least a one-year warranty. Make sure to add the cost of shipping when buying a treadmill online; quality models can be heavy and shipping will cost more, but some manufacturers do offer free shipping.
The lack of wind resistance makes running on a treadmill slightly easier than it would otherwise be on an equal elevation grade outdoors. Whether you use a treadmill to walk, jog or run, the units are very effective at burning calories, raising heart rate and developing aerobic capacity.
To get even more workouts, think about making your treadmill into a walking, working office by adding a mini-platform to the side rails. Running or walking on a treadmill is an effective way to workout compared to other more complex cardiovascular exercises.
Make sure to take your time and choose a treadmill that fits your fitness goals. For most people buying a home exercise treadmill is going to be a major investment. You can save a lot of money by buying treadmills online. No matter what your reasons are for buying a treadmill, be sure to find one that fits your needs and the needs of your family.

A well-constructed treadmill is a piece of home exercise equipment that every member of your family can enjoy, from young to old. Treadmills have become the hottest home exercise equipment choice. If you are yet to invest in a serious piece of indoor exercise fitness equipment like a treadmill then never fear because help is at hand.
With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight. A few treadmill models are powered by the user rather than a motor. Some treadmills fold up for easy storage which makes them an ideal choice for those with limited space in a small apartment, small house or condo.
The console indicates belt speed and other factors, such as heart rate, mph, distance, etc. Features such as extra cup holders, built-in fans, CD players and other electronic gizmos may be handy but not essential for you to get an ideal workout. The monitor indicates belt speed and other factors, such as heart rate, mph, and distance.
Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill.
One feature that is absolutely necessary in a home treadmill is an emergency stop button or a safety key that automatically shuts off the power if you should stumble, trip or fall. Many of the treadmills available have the ability to add an incline to your workout to duplicate running or walking uphill, therefore increasing the intensity of a workout.
Notice that some treadmill heart rate monitors clip onto an ear or, for more accurate readings, strap on to the chest. A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire.
Treadmills are a very important investment, regardless of the price; if it’s not right for you, you don’t want to find this out after you’ve set the treadmill up at home. Consider bringing your water bottle and towel to the treadmill store and try out their treadmills. Any treadmill with a belt that causes jerky movements while you walk or run should be avoided.
Noise from the smallest repetitive sound can drive you nuts over a period of time and provide you with one more reason not to exercise. If you’re looking for a heavy-duty treadmill that can withstand running as well as walking, be prepared to spend more money. You’ll want a treadmill with an aluminum or high alloy steel frame that’s strong enough to support the heaviest runner who’ll be using it.
If there’s a treadmill you’ve enjoyed using regularly at your local gym or fitness center check to see if there’s a home version available in your price range.
Make sure to add in the cost of shipping when purchasing a treadmill online; quality models can be heavy, but some manufacturers do offer free shipping. It’s best to get a treadmill that has a warranty that lasts for at least a year.
You’ll probably want to buy a unit with a motor that delivers 1.5 to 3 continuous horsepower. Purchasing fitness equipment over the Internet has grown at a fast pace over the past few years. Most manufacturers of commercial treadmills found in gyms and health clubs also produce home versions. Make sure to check out the warranty, this is very important.
Be careful, any type of jogging or running, whether on a treadmill or not, puts strain on leg and hip joints. The more programs the treadmill offers the more you can vary your workout and then more likely you’ll continue exercising on a regular basis.
Selections of preprogrammed exercise routines are not essential to obtaining a good workout from a treadmill, but they do help to provide motivation. Better quality treadmills provide excellent cushioning to limit the impact on knees, ankles, hips and lower backs.
And remember, home exercise treadmills are a large investment financially and in your fitness and much thought and preparation should go into the purchase of any new treadmill. Buying a treadmill is a major purchase for most people. A treadmill is a good investment for anyone who has decided to make a conscious effort to become healthy and fit.

If you’re set to invest in a serious piece of indoor exercise fitness equipment, like a treadmill, then some of the best tips are here. The great attraction of a home treadmill is being able to exercise whenever you want, regardless of the weather. Shopping for a good treadmill can be very overwhelming for a lot of buyers.
Treadmills can have an AC or a DC powered motor. AC motors that are found in some treadmill units run at one continuous speed and rely on a transmission to regulate speed whereas units powered by DC motors use variable voltage to regulate the speed at which the belt spins. With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight.
Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill. The newest models of treadmills come with many extra features that you may not need. The console indicates the belt speed and other factors, such as heart rate, miles per hour, and distance.
Some treadmills monitor your heart by way of sensors built into the frame that are gripped by your hands, but can only be done if you’re walking not running. Adjustable inclines let you vary the steepness of a hill. The more expensive treadmill models will offer a selection of preprogrammed exercise routines.
A heart rate monitor is a very good, useful feature to look for on a machine. A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire.
It’s best to buy a treadmill that has at least a one-year warranty. When planning your purchase always take into account any other members of your family, or roommates, who’ll be using your treadmill. If you’re planning to use a treadmill purely for walking you’re not likely to need an expensive top-of-the-line machine.
The more incline variation offered in a treadmill unit, the more expensive the model will be. Any treadmill with a belt that causes jerky movements while you walk or run should be avoided. Probably the most important thing to look for in a treadmill is to see how sturdy it is.
The taller a person is the longer their stride so you’ll need to choose a treadmill with a longer and wider belt. Your club commercial machine may be may be a good choice in a home version; you’re already familiar with its features and probably are comfortable using it. You may want to spend less money if you’re not really sure you’ll continue using it.
If you’re looking for a heavy-duty treadmill that can withstand running as well as walking, be prepared to spend more money. To make sure that your treadmill is sturdy and comfortable and doesn’t operate noisily, start it up, step on it and test it out before you buy, if possible.
Warranties can last for ninety days or a lifetime, read the fine print. Less expensive treadmill models may be fine for walkers but may not hold up as well for regular or seasoned runners.
More and more people every day are choosing to get healthier; the majority of beginning exercisers start out by just walking or jogging. Make sure to see your doctor or naturopathic doctor before you start any new fitness or exercise program.
To get even more workouts, think about making your treadmill into a walking, working office by adding a mini-platform to the side rails. As you increase your fitness levels, a quality treadmill will continue to assist your exercise needs as you progress to light jogging or to running.
So now you know just what to look for when buying a treadmill. A treadmill is a good investment for anyone who has decided to make a conscious effort to become healthy and fit. By following the above tips you’re sure to find the best treadmill for you.

Of all the different types of home exercise equipment that have come and gone, the home exercise treadmill has lasted throughout the years. You can easily read a book or watch over the kids while you work out on your home treadmill. One of the most popular, if not the most popular, pieces of home exercise equipment today is the treadmill.
Check out the amount of horsepower (HP): HP determines how fast and hard the motor will work – the lower the number of the HP, the less the motor will be able to handle. Treadmill belt widths generally range from 17″ to 22″ and lengths from 51″ to 61″. A well-constructed treadmill is a piece of home exercise equipment that every member of your family can enjoy.
Display panels should be easy to read and straightforward to operate. The more expensive treadmill models will offer a selection of preprogrammed exercise routines. The console indicates the belt speed and other factors, such as heart rate, miles per hour, and distance.
One feature that is absolutely necessary in a home treadmill is an emergency stop button or a safety key that automatically shuts off the power if you should stumble, trip or fall. Notice that some treadmill heart rate monitors clip onto an ear or, for more accurate readings, strap onto the chest. Adjustable inclines let you vary the steepness of a hill.
Quite a few of the treadmills available today have the ability to add an incline to your workout to duplicate running or walking uphill, thereby increasing the intensity of your workout. A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire.
It’s definitely possible to find a good model that’s not very popular, but is still a good buy. Be aware the better quality treadmills can cost as much as $5000 and have a lot of bells and whistles you don’t need. Make sure to add the cost of shipping when buying a treadmill online; quality models can be heavy and shipping will cost more, but some manufacturers do offer free shipping.
Buying a treadmill online has become the way to go for most people; it’ll save you both time and a lot of money. When you’re reading treadmill ratings or treadmill reviews, they’ll usually cover safety statistics, the heart rate monitor, the various merits of the interactive model and computer fitness programs and levels. A noisy treadmill can upset other family members or roommates and even your neighbors if you live in a duplex, apartment or condominium.
Before buying, make sure the deck area provides enough space for you to exercise in comfort and the belt should work smoothly without slipping or sticking. Do your research; treadmills are an important investment, regardless of the price, and if it’s not right for you, you don’t want to find out after you’ve set the treadmill up at home.
Any treadmill with a belt that causes jerky movements while you walk or run should be avoided.
Be careful not to believe the marketing hype if you’re looking for a cheap treadmill; the truth is you get what you pay for. You may want to spend less money if you’re not really sure you’ll continue using it.
The more incline variation offered in a treadmill unit, the more expensive the model will be. Did I mention to make sure to check out the warranty fine print, this is very important.
The lack of wind resistance makes running on a treadmill slightly easier than it would otherwise be on an equal elevation grade outdoors. Make sure to see your doctor or naturopathic doctor before you start any new fitness or exercise program. Treadmills are known to provide one of the best ways to improve cardiovascular fitness. To get even more workouts, think about making your treadmill into a walking, working office by adding a mini-platform to the side rails.
Make sure to take your time and choose a treadmill that fits your fitness goals. So now you know just what to look for when buying a treadmill. Buying a treadmill is an excellent investment for getting into shape, understanding of course, that you actually use it.

You can read a book or watch over the kids while you work out on a treadmill. Checking out treadmill ratings and treadmill reviews are an absolute must. Treadmills have become the hottest home exercise equipment choice.
AC motors that are found in some treadmill units run at one continuous speed and rely on a transmission to regulate speed whereas units powered by DC motors use variable voltage to regulate the speed at which the belt spins. The belt or deck is the area on which the actual running or walking takes place. Some treadmills fold up for easy storage which makes them an ideal choice for those with limited space in a small apartment, small house or condo.
Some excellent features, like heart monitors and safety keys that automatically stop the treadmill if you slip, will contribute to the enjoyment and safety of your treadmill workout or help add motivation. Folding treadmills collapse to allow for easy storage and are ideal for people without enough room for a bulky exercise machine.
Features such as extra cup holders, built-in fans, CD players and other electronic gizmos may be handy but not essential for you to get an ideal workout.
Some treadmills monitor your heart by way of sensors built into the frame that are gripped by the hands, but this can only be done if you’re walking not running. One of the key things to remember is that the larger motors tend to run cooler and usually require less repair and maintenance. Adjustable inclines let you vary the steepness of a hill.
Display panels should be easy to read and straightforward to operate. A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire.
When buying a treadmill, the best savings will be for an online discounted purchase, generally discounted up to 45% over brick and mortar stores. If you plan to use a treadmill purely for walking you are not likely to need an expensive top-of-the-line machine. The taller a person is the longer their stride and so you’ll need to choose a treadmill with a longer and wider belt.
Commercial club treadmills are reliable and well constructed; do look into a home version. Purchasing fitness equipment over the Internet has grown at a fast pace over the past few years. If you can afford to buy a treadmill with a heart rate monitor, it’ll be a good investment in your health.
Make sure to check out the warranty, this is very important. Keep in mind that what feels right to you may not accommodate others around you as comfortably. A major consideration when buying a treadmill is the construction of the machine.
You’ll probably want to buy a unit with a motor that delivers 1.5 to 3 continuous horsepower. Any treadmill with a belt that causes jerky movements while you walk or run should be avoided.
Once you’ve decided on the treadmill that you think is right for you, make sure to compare prices online. The first thing to consider when shopping for a home treadmill is the kind of use you need it for.
The more programs the treadmill offers the more you can vary your workout and then more likely you’ll continue exercising on a regular basis. Better quality treadmills provide excellent cushioning to limit the impact on knees, ankles, hips and lower backs.
Make sure to see your doctor or naturopathic doctor before you start any new fitness or exercise program. Walking, whether on a treadmill or not, is one of the best approaches anyone can take toward fitness.
Buying a treadmill is a major purchase for most people. A treadmill is a good investment for anyone who has decided to make a conscious effort to become healthy and fit. Buying a treadmill over the Internet doesn’t have to be intimidating when you’ve done your homework.

Basic treadmill models can start at $100 and can go up to $5000. Treadmills have become the hottest home exercise equipment choice. There are many competing models of treadmills to choose between.
With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight.
A well-constructed treadmill is a piece of home exercise equipment that every member of your family can enjoy.
AC motors that are found in some treadmill units run at one continuous speed and rely on a transmission to regulate speed whereas units powered by DC motors use variable voltage to regulate the speed at which the belt spins.
A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire. Most treadmills come with an electronic console that displays workout feedback such as speed, distance traveled, time you’ve been working out and calories burned.
Notice that some treadmill heart rate monitors clip onto an ear or, for more accurate readings, strap on to the chest. Some treadmills monitor your heart by way of sensors built into the frame that are gripped by the hands, but this can only be done if you’re walking not running.
Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill. The deck is the belt area on which actual running, jogging and walking take place.A heart rate monitor is another useful feature to look for.
The newest models of treadmills come with many extra features.Purchasing fitness equipment over the Internet has grown at a fast pace over the past few years.
Treadmills are a very important investment, regardless of the price; if it’s not right for you, you don’t want to find this out after you’ve set the treadmill up at home. Once you’ve decided on the treadmill that you think is right for you, make sure to compare prices online.
If you plan to use a treadmill purely for walking you are not likely to need an expensive top-of-the-line machine. Commercial club treadmills are reliable and well constructed; do look into a home version. You’ll probably want to buy a unit with a motor that delivers 1.5 to 3 continuous horsepower.
Consider bringing your water bottle and towel to the treadmill store and try out their treadmills. To make sure that your treadmill is sturdy and comfortable and doesn’t operate noisily, step on it and test it out before you buy.
The first thing to consider when shopping for a home treadmill is the kind of use you need it for. If you’re looking for a heavy-duty treadmill that can withstand running as well as walking, be prepared to spend more money. Once your equipment has been up and running, lubricants and cleaners can be used to take good care of it.
It’s best to get a treadmill that has a warranty that lasts for at least a year. If there’s a treadmill you’ve enjoyed using regularly at your local gym or fitness center check to see if there’s a home version available in your price range.
Walking, whether on a treadmill or not, is one of the best approaches anyone can take toward fitness. Be careful, any type of jogging or running, whether on a treadmill or not, puts strain on leg and hip joints.
If you have severe leg conditions, a treadmill may not be the best choice of home exercise equipment for you. Better quality treadmills provide excellent cushioning to limit the impact on knees, ankles, hips and lower backs.
And remember, home exercise treadmills are a large investment financially and in your fitness and much thought and preparation should go into the purchase of any new treadmill.
Take time to do your research, the same way you would any major purchase and buying a treadmill won’t be difficult. Purchasing a treadmill can be overwhelming but with help from treadmill ratings and treadmill reviews you should be able to make an informed decision.