Archive for the 'Strength Training' Category
Measuring your fitness level is multi-dimensional. Endurance athletes have excellent cardiovascular health, but they’re all legs and lungs, and they won’t have a lot of strength or flexibility. By the same measure, someone who is overweight and aerobically fit is healthier than someone who is in the normal weight range but doesn’t exercise. Your overall physical fitness level is said to consist of five different components:
- Aerobic or cardiovascular endurance
- Body composition
- Flexibility
- Muscular endurance
- Muscular strength
Thorough fitness evaluations include exercises and activities that specifically measure your ability to participate in aerobic, or cardiovascular, exercise as well as your muscular strength, endurance, and joint flexibility. Special tools are also used to determine your body composition or percentage of total body fat.
Working to optimize each of these five components of fitness is crucial to enhancing your overall fitness, general health, and potentially reaching your desired bodyfat percentage. If you have specific health problems or medical limitations, check with your doctor or personal trainer before implementing a routine to bolster your fitness. Once your doctor or personal trainer gives you the green light, you have no more EXCUSES!
Starting out I suggest follow to U.S. guidelines for the minimum amount of exercise. That means exercising at a moderate intensity level for at least 3.5 hours spread over most days each week. At least twice a week, supplement aerobic exercise with weight-bearing activities that target all major muscle groups (glutes, back, chest, legs, etc). Avoid inactivity – some exercise at any level of intensity is better than none while you’re building up your endurance.
Walking is the easiest way to get started: Get motivated by enlisting a friend to join you and adding variety to your routine. Walking is simple and manageable for pretty much anyone – wear a pedometer from day one or the Nike +, it has a great tracking system that goes straight to your iPod/iPhone. Think of walking in three parts – a five-minute warm-up of walking slowly, followed by a fast walk, then a five-minute cool-down of comfortable walking .
Compete only against yourself: No matter what activity you choose for getting fit, never compare your progress to someone else’s. Do set goals, and if you are out of shape and hate exercise, start low and go slow – Do not compare yourself with your best friend who weighs 75 pounds less and just finished her 20th triathlon. Even if the same group of women walked at the same pace every morning, they would not all show the same levels of fitness measures.
Avoid overexertion: One highly recommended preventive step is to check your resting heart rate before getting out of bed every morning and making a chart so you can see a consistent, but gradual, decrease over time. If your resting heart rate begins to increase, you may be overdoing it. Another indicator of overexertion is muscle soreness that doesn’t go away after a couple days. People generally will not push themselves enough but the worst offenders are those who think they can jump in where they left off. For example, take a bunch of 40-year-old guys who think they are still on the high school football team and start running multiple laps, but end up gassing out or throwing up – know your limits.
As you work on improving your fitness, take it slow and steady to avoid injury or burnout. Above all, remember that consistency is key — if you keep at it, your hard work will pay off and most important of all, you will see results!
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Below I listed the all the Bowflex Treadclimber models with their performance / display features and warranties! Each Bowflex Treadclimber is listed from the latest cutting – edge model to the prime of the Bowflex Treadclimber models. Click on the Bowflex Treadclimber image or the link below to learn more and to see the latest coupon deal / offer from that product!
BOWFLEX TREADCLIMBER TC5500 – Learn More
- The G.O. Coach Console is an interactive program that interacts with the user to establish goals, monitor progress and compare results with previous weeks as well as other users.
- In addition to the standard workouts, the G.O. Coach has 9 Challenge Landmark Workouts!
- Start with 3 landmarks (Lady Liberty, Space Needle,TransAmerica Tower). Earn 6 additional world landmarks! By completing the goals you set in G.O. Coach, trophies are earned. With sufficient trophies, additional landmarks are unlocked and made available to select!
- Personalize your workout with customizable goal-oriented programming
- Set, monitor, and track personal fitness goals – and improvements
- Stay motivated and “addicted” to your workouts thanks to the interactive console
- Enjoy daily workouts – thanks to new challenges and fun rewards
- Unlock hidden, interactive, pictorial workout programs as you reach successive goals
Additional TC5500 Benefits
- Reduce your exercise time with a super-efficient, low-impact workout.
- NEW longer foot treadles – for our most comfortable TreadClimber® machine ever!
- Great compact design that fits easily in any home
- Starting or stopping exercise is safe and easy with large footboards along tread belts.
- 15 Electronic Functions – so results come faster and easier
- Stores and Tracks up to 4 users
- Covered by the best TreadClimber® warranty available (Motor – 5 Years; Parts – 3 Years; Electronics – 3 Years; Hydraulics – 2 Years)
- Backed by a Bowflex® 100% Satisfaction Guarantee
- Some assembly required
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BOWFLEX TREADCLIMBER TC5000 – Learn More
- Reduce your exercise time with a super-efficient, low-impact workout.
- Stay in your optimal fat-burning zone with the Integrated Wireless Heart Rate Monitor.
- Tailor your workout specifically to your fitness and comfort level – from beginner to elite athlete – with 12 intensity settings.
- Monitor every aspect of your workout, including Speed, Time, Distance, Calories Burned, Calories-Per-Minute and Total Steps.
- Get motivated with our climb indicator that displays every 100 feet of elevation.
- Calorie-burn calculations are based on body weight and intensity inputs – in addition to distance and speed – for greater accuracy.
- Powerful commercial-grade motor for years of trouble-free use (backed by a 5-Year Warranty).
- Starting or stopping exercise is safe and easy with large footboards along tread belts.
- See all vital workout stats with 6 bright, easy-to-see LED readouts.
- Covered by the best TreadClimber® warranty available (Motor – 5 Years; Parts – 3 Years; Electronics – 3 Years; Hydraulics – 2 Years).
- Backed by a Bowflex® 100% Satisfaction Guarantee (call for details).
- Some assembly required.
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BOWFLEX TREADCLIMBER TC3000 – Learn More
- Reduce your exercise time with a super-efficient, low-impact workout.
- Tailor your workout specifically to your fitness and comfort level – from beginner to elite athlete – with 12 intensity settings.
- Monitor every aspect of your workout, including Speed, Time, Distance, Calories Burned, Calories-Per-Minute and Total Steps.
- See all vital workout stats easily with 6 LCD readout windows.
- Starting or stopping exercise is safe and easy with large footboards along tread belts.
- Backed by a Bowflex® 100% Satisfaction Guarantee.
- Some assembly required.
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BOWFLEX TREADCLIMBER TC1000 – Learn More
- Reduce your exercise time with a super-efficient, low-impact workout.
- Tailor your workout specifically to your fitness and comfort level – from beginner to elite athlete – with 12 intensity settings.
- Starting or stopping exercise is safe and easy with large footboards along tread belts.
- See your workout stats – Speed, Time and Distance- with the 3 large LCD readout windows.
- Backed by a Bowflex® 100% Satisfaction Guarantee.
- Some assembly required.
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Refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all major fitness brands.
The role and goal of this energy system is to maintain optimal stores before training/ intense training and help maximize resynthesis (rebuilding a damaged section) during exercise. This energy system is very important for athletes involved in strength training programs and intense sports because it helps to fuel “maximal physical effort” during the entire competitive exercise/ game – also it is near impossible to use food sources to load the phosphocreatine system, so supplementation is the best alternative. Phosphocreatine is also called creatine phosphate.
Creatine is a substance found in skeletal, cardiac, and smooth muscle. Creatine synthesis occurs in the liver, kidneys, and pancreas from the amino acids methionine, glycine, and arginine (Sorry had to get technical). The majority of the body’s creatine resides in the skeletal muscle, which is where about 1/3 of creatine exists. Typically, the body produces about a 1 gram of creatine, obtains 1 gram from food, and loses about 2 grams. The average concentration of total creatine in skeletal muscle varies between 100 and 150 mmol/kg in average weight humans like 160-175 lbs.
See the Phosphocreatine product that I recommend
Refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all major fitness brands.
If you’re serious about losing weight and getting fit, you need to be serious about making your home workouts count. No matter how small your apartment or home, designate a specific workout area. This will be the place you head to when it’s time for your scheduled workout. Clear the area of any clutter or distractions — including television and movies. You won’t be concentrating on your movements if you’re in the middle of watching your favorite movie or even watching your kid(s) play.
Kick Up The volume:
Music is the one distraction that can actually help you exercise better. It gets your blood pumping and boosts your enthusiasm for working out. Skip the elevator music and choose tunes with a moderate-to-fast beat to really get you moving. If the lyrics are motivating, that’s even better. In fact, create your own exercise music mix from your iTunes library.
Keep Track:
Even though you’ll be working out five days a week, it can be hard to remember exactly how much weight you used for each of the movements. So keep track by writing it down! Keeping a record of your workouts can also be quite motivating. Your Journal is a great tool to help you with this. You’ll be able to take a look back at your progress and see how much you’ve accomplished. Or perhaps if you didn’t lose the weight you wanted, it’s still fun to see how much strength you have gained.
Form Is Everything:
Pay close attention to the descriptions of the exercises and their accompanying photos. It’s okay to perform the movements slowly if you need to in order to get them right — it’s better than doing them inaccurately. Try not to use momentum or leverage to complete the moves — you’ll only be cheating yourself. If it helps you to see it on paper, remember that every exercise can be printed out.
Take A Few Seconds:
If you are feeling too wiped to complete an exercise set, take a break. Sit down on a ball and catch your breath for a few minutes, and then resume your workout where you left off. And if you have to, switch to a lighter weight to finish up the set. Be patient with yourself and allow your strength to increase gradually, and you’ll be pleased with the results you will see!
Refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all major fitness brands.
It is extremely important for you to find an exercise plan that will help you achieve your goal weight without putting you at risk for further injury. I always suggest consulting a fitness professional to create a customized fitness plan based on your goals, injuries, and time frame.
First, it’s important to stretch before you attempt any kind of exercise. Stretching exercises will help increase the mobility and flexibility of the soft tissues that surround your spine. Focus especially on the hamstrings, in the backs of your thighs, and the gluteal muscles of your buttocks. It’s also important to increase the strength of your core muscles, which stabilize your back and abdomen. There are a number of different approaches for this that a fitness professional can teach you.
Lastly, remember that you should seek low-impact activities, such as walking, biking, and swimming. Try to avoid exercises that put undue strain on your back, like sit-ups, or those that require you to twist or use weights. Shoot for 2-3 sets of 10-15 repetitions for timely holds. Each repetition should be held for a minimum of 10 seconds. I always suggest doing core stability work with self myo-fascial release stretching. These approaches will help you reach your desired goal of losing weight without the risk of re-injuring your back.
Refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all major fitness brands.
