In this
Issue:
Why a Treadmill?
Aerobic Cross-Training for Weight Loss
Why
a Treadmill?
By Fred Waters
I'm sure you
have all seen the numerous fitness equipment infomercials. The promises
are beyond absurdity. Get the perfect abs in 10 minutes a day. Have
a sculpted body in no time. Each machine lauds patented revolutionary
technology designed to miraculously get you in shape and lose pounds
with a minimal effort.
If it was
only that easy.
If you want to
look great and feel healthy you have to work at it. That generally
requires a vigorous exercise routine combined with a well balanced
diet. To lose weight and trim down you need to burn calories on
a regular basis. It doesn't take a Rhodes Scholar to figure that
out.
Of all the various
types of fitness equipment that come and go, there is one that is
still a major contender, that is a treadmill. Torso Track, Total
Gym 1000/2000, Ab Sculptor, Ab Rockers, Ab Doers, Slam Man, Thighmasters,
Toning System, Door Gym, Orbitrek are here today gone tomorrow.
Why do you not
find treadmills sold on infomercials? Because it is not a high margin,
hyped up exercise equipment. The majority of the infomercial equipment
is designed for one purpose, to make as much money as soon as possible
before the general public figures out they don't work. A substantial
portion of the price of this equipment is going towards the promotions.
Who are the people
that primarily buy this stuff? Individuals who want to believe that
there are shortcuts to losing weight and getting in shape. Getting
fit takes time and effort, and no machine is going to avoid
that reality.
Have you ever
seen any infomercial equipment at a health club? No, because they
don't work and they're not built to last. What you will see is a
number of treadmill, often with people waiting their turn to use
them.
It really is
a numbers game. The more time you spend doing cardiovascular exercises
the more calories you are going to burn and the more weight you
will lose. And if you are looking for fitness equipment that will
get the maximum burn, then a treadmill should be at the top of your
list.
According to
the Sporting Goods Manufacturers Association, consumers spend more
money for treadmills then any other home exercise equipment. In
2000 there were over 40 million treadmill users, a 9% increase
over the following year.
The treadmill
is unsurpassed for a cardiovascular workout. It works the large
muscles in your body. According to a study done by the Medical College
of Wisconsin and the VA Medical Center in Milwaukee, calories burned
on the treadmill for 60 minutes averaged 865 - 705. This compares
to:
This is one of
numerous studies, including one by the American Medical Association,
that rank a treadmill as the number one cardiovascular machine.
There are several other important factors that make treadmill exercising
so practical.
Either Run
or Walk
The two most
popular forms of exercising are running and walking. Whether you
are a casual walker or a serious runner, a treadmill can accommodate
your exercise needs. Set the speed and incline to suite your desired
cardiovascular goals. You can do a power walk up an incline or a
heart pumping run at high speed.
Avoid Bad
Weather
A treadmill can
guarantee a consistent workout in all seasons. If you live in a
cold climate, freezing temperatures and snow will not disrupt your
workout. For those in warm temperate regions, you don't need to
be concerned about heat exhaustion in hot and humid weather.
Low Impact
For walkers and
runners alike, injuries are common from the constant pounding of
joints on asphalt and concrete. Particularly higher end treadmills
offer surfaces that absorb impact and reduce pressure. Injuries
are less common and stress is reduced on those critical joints.
Achilles tendons, knee joints, back muscles, ankles, thighs take
less of a beating, which guarantee that you'll continue to walk
or run into your old age.
Versatility
As treadmills
become more sophisticated so does the versatility of the workout.
Speed and incline have always been a feature on motorized treadmills,
but now your workout is enhanced by a variety of preprogrammed computerized
exercises. Simulate running up and down hills, focus on cardio exercise,
concentrate on burning calories, or work on speed training. Often
treadmills have preset programs with various levels of intensity.
In addition you can program your own workout, combining speed with
incline.
Choosing a
Treadmill
Treadmills come
in all shapes and sizes, including folding and stationary models.
It is important to find just that right model that accommodates
your present and future exercise goals. You can research on the
Internet through articles and reviews. In addition, you may want
to talk with fitness professionals that can recommend a treadmill
specific to your needs.
Don't be lured
by the blue light specials found in large retail and sporting goods
stores. They lack the components and functionality to provide an
enduring and pleasurable exercise experience. If you are in it for
the long run you'll want to buy a treadmill that is build to last
and designed to be virtually maintenance free.
Of course buying
a treadmill is just the beginning. You won't lose weight looking
at it. It is important to get yourself on a regular routine. The
more time you spend on it, the more calories you burn and the more
weight you lose. Find a fitness program that works for you. Depending
on your preference, combine your workout with music, television
or videos.
Treadmills have
experienced substantial and steady growth over the years. Since
their introduction there has never been a year where the sales have
decreased. They are designed to enhance the most popular form of
exercising, running and walking. They are built on the basic premise
that the more effort you put in, the more you will get out. As infomercial
fitness equipment and gimmicks gather dust, treadmills continue
to gain popularity and get results.
Fred Waters is
Director of Marketing for InternetFitness.com.
Aerobic Cross-Training for Weight Loss
by Greg Landry, M.S.
Do you sometimes
get bored with your aerobic exercise? Do you sometimes feel like
you're not getting the results you should from your aerobic exercise?
If so, then aerobic cross-training is for you.
Aerobic cross-training
refers to using two to three different types of aerobic exercise
during an exercise session. For example, if you plan to exercise
for 60 minutes, you might start with 20 minutes of walking or jogging,
followed by 20 minutes of biking, and finish with 20 minutes of
rowing.
Now, please don't
get the impression that you have to be in great shape to do this
or that it has to be 60 minutes long. You can start with something
as simple as a ten-minute walk followed by ten minutes with an exercise
video. This is cross-training too. You can gradually build up from
there.
Here are some
of the exercises you can use in your cross-training program; walking,
jogging, biking, rowing, stair climbing, swimming, exercise videos,
etc. Any combination of aerobic exercises will do. You simply go
from one to the next with very little time between them.
Aerobic cross-training
is beneficial to you in several ways:
1. It
provides variety which eliminates the monotony often associated
with doing the same exercise for a long period of time.
2. If
your exercise sessions are less monotonous and more enjoyable, you
are much more likely to exercise more often and for longer periods
of time.
3. You
are less prone to over-use injuries that sometimes occur from doing
the same exercise movements over and over again.
4. You
tone more muscles because you are using more muscles. For example,
walking tones mostly the lower body muscles and rowing tones upper
body muscles also. Even exercises like walking and biking that both
tone lower body muscles, tone them at different angles and each
tones some small muscles that the other doesn't.
5. Aerobic
conditioning is very specific to the muscles being worked. For example,
you can walk ten miles a day and still be somewhat breathless after
climbing stairs because you haven't trained the muscles for that
specific movement. Aerobic cross-training allows you to develop
more comprehensive aerobic training.
6. Aerobic
cross-training is effective for weight loss because your are toning
and training the fat-burning systems of more of your muscles. It
turns more of your muscles into 24-hour fat-burning machines! You
are also more likely to exercise on a regular basis and for longer
periods of time.
This also promotes
weight loss and fitness.
Get movin'!
Author and exercise physiologist,
Greg Landry, offers weight loss success stories and unique weight
loss and fitness programs at his site, such as the "Weight Loss
and Fitness Insiders Club!" Visit his site at.. AOL Link
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