What
To Look For In A Treadmill
We
believe that a treadmill is the best piece of aerobic or
cardio equipment you can purchase. Walking is a natural
movement and a treadmill allows people at any fitness level
to exercise, from cardiac patients, pregnant women, beginners
to the elite athlete. As fitness improves you can begin
to jog or run to increase the intensity of your workout
or you may choose to incorporate a more difficult incline/decline
into your walking program.
It's
important that you don't compromise on price and certain
features when it comes to buying a treadmill. This is an
investment and you'll want it to last and deliver on performance.
Consider
these key points when buying a motorized treadmill:
-
All major joints should be welded together. The more
bolted joints, the less stable it will become over time
as the bolts loosen.
- The
track should be long enough for a full stride. About
50 inches is plenty.
- The
deck should be as maintenance-free as possible. A deck
requiring lubrication with silicon every month
can be messy and you may forget, damaging the belt.
- A
cotton weave belt rolls more smoothly than a nylon belt.
A nylon belt may also slip.
-
A three horsepower motor that can operate between 0.5
mph to 10 mph is appropriate for beginners and intermediate
exercisers. A higher end treadmill could offer a 4.25
horsepower motor. It's like comparing a V6 engine to
a V8.
- Automatic
incline from 0% to 12% adjusts the elevation of the
treadmill. You can easily increase the intensity level
of your workout without increasing the speed. A decline
feature is also available on the higher priced, industrial
treadmills. This feature simulates walking or running
downhill, adds more variety to your workouts and works the
muscles in your legs and buttocks differently.
-
Is the treadmill fully folding to save on space when
it's not in use?
-
Look for safety features such as automatic shut off
if you need to get off the treadmill immediately, safety
latches to ensure that the folding treadmill will not
accidentally lower and handlebars should you need help
keeping your balance.
Consider
these key points when buying a non-motorized treadmill:
- The
belt must not impede your natural walking gait. You
should not feel that you are walking against it but
with it.
- Is
the treadmill fully folding to save on space when the treadmill
is not in use?
- Look
for safety features such as safety latches (to ensure
that the folding treadmill will not accidentally
lower) and handlebars (to assist you in maintaining
your balance).
- Computerized
programs help to keep you motivated during your workout
by adding different incline and intensity levels. However,
depending upon your fitness level you may
not need all the programs which will affect the price
of a treadmill.
Find the forms of
exercise you like to do and work it into your day.
The muscles you develop with moderate exercise hold the
enzymes that are your body's best burners of fat.
Exercise in disguise: Take the stairs instead of the elevator,
park your car at the far end of the parking lot, and stand
when you're on a phone call. These small extra efforts can
add up to increased muscle tone and more calories burned.
Stretching can improve flexibility at any age and could
reverse joint stiffness.
When doing any aerobic activity or strength training ...
breathe ... your muscles need oxygen to work.
Raking leaves in the autumn burns 192 calories per hours
and painting the fence in the summer can burn 270 calories.
(Based on a 130 pound woman.)
Fitness tools like free weights, bands and steps increase
the challenges and adds variety to your workouts.
When getting ready for the ski season, work the back muscles
of your upper legs. It will help to stabilize your knees
and that's important especially for carving those turns
and avoiding injury.
Lifting weights helps to tone your body, lose weight and
build muscle endurance.
To achieve a healthy, active lifestyle add aerobic activity,
lifting weights and eating lower fat foods more often into
your day.
When you exercise one arm or leg at a time, you'll ensure
that the weaker one improves so that both sides are equally
strong.
To tone muscles, perform 10 to 15 repetitions in one set,
for 3-5 sets.
To develop size, perform 6 to 8 repetitions in one set,
for 3-5 sets.
Strength training may increase bone density and thus help
delay or minimize osteoporosis.
Walking is the number one thing Canadians like to do. Gardening
is rated second.
You can achieve the same physical benefits from walking
as you do from running. However, it may take up to twice
as long to cover the same distance.
Walking one mile burns only slightly fewer calories than
running one mile. And it's less stressful on your body!
To pick up your walking pace to burn fat, you should think
about quicker, not necessarily longer, steps. Let your stride
length come naturally.
Replace your athletic shoes periodically. After 250 to 500
miles of walking or running, they lose much of their shock
absorbency and the tread wears down.
When buying walking or running shoes, they should bend where
the foot bends at the ball; if it bends at mid-foot it will
offer little support.
Walking up several flights of stairs every day is great
exercise, since your legs lift the entire weight of your
body at every step. It burns calories and provides an extra
workout for your leg muscles.
If you use the stairs instead of the elevator, you could
improve your fitness level by 10 to 15 %.
Listening to music at the driving range could help improve
the rhythm of your swing.
To increase your golf swing speed, strengthen your muscles.
In particular, the large leg muscles - quadriceps and hamstrings.
When stretching for golf, target your hips and shoulders.
Buying fitness equipment - go to a store that has a well-trained
sales staff that encourage you to test drive the equipment
in the store or at home.
If you're starting a fitness routine, any equipment that
requires you to work your arms may cause you to stop sooner
and burn fewer calories. Small muscles tire quicker.
Buy equipment that's welded together whenever possible.
It's safer and more durable than a machine that's been bolted.
Stepping at a rate of 120 steps per minute while pumping
the arms is as exerting as running a 8 minute mile. However,
it's low impact. Similar to the impact created by walking
a 20 minute mile.
You can determine if you need to replenish your fluids by
your urine. If it looks like apple juice, you need to replenish
your fluids. If urine looks like lemonade, you're well hydrated.
Breakfast eaters tend to have a higher metabolism and therefore
burn more calories during the day.
Water aerobics for those living with arthritis encourages
range of motion and decreases impact to the joints.
Treat injuries and muscle soreness with R.I.C.E.: rest,
ice, compression, and elevation.
Sixty percent of Canadian Children do not meet average fitness
standard and about 40% are overweight. Parents and children
need to exercise together such as cycle, play soccer and
walk after dinner.
Build more physical activity into your family's lifestyle
even before kids start school. The earlier you start making
healthier habits; the easier it is for habits to last a
lifetime.
Family fitness needs to be fun, varied and the fitness level
of everyone has to be taken into consideration.
Being active with your kids can help their eye-hand co-ordination,
concentration, and memory. It can also help them form positive
attitudes and increase their self-esteem.
Parents and kids playing tag can help children learn to
play with others.
Parents and kids playing catch can help the child learn
to perform everyday skills such as handwriting or playing
a musical instrument ... since the same motor skills are
used.
Families can be active regardless of the season. They can
ice-skate, toboggan, bowl, play dodgeball, and basketball.
Ideally, adults and children should be active 3 to 5 times
a week.
The Man
Who Thinks He Can!
If you think
you are beaten, you are;
If you think you dare not, you dont!
If you'd like to win, but think you can't,
It's almost a cinch that you wont.
If you think you'll lose, you're lost
For out in the world we find
Success begins with a fellow's will;
It's all in the state of mind!
If you think you're outclassed, you are;
You've got to think high to rise.
You've got to be sure of yourself
before you can win the prize.
Life's battles don't always go
To the strongest or fastest man;
But sooner or later the man who wins
Is the man who thinks he can!
