It is not possible always to run outdoors and get indulge into some effective workout programs, especially because of unruly weather. For those windy or rainy days, you can rely on your treadmill for some great workouts. Whether you are pro or have already acknowledged as a marathon specialist, using treadmills or tread climbers for great workouts is quite effective that may give you the feeling that you are actually running outdoor. After you hop off one of these machines, feel free to grab a set of weights or dumbbells and add to your workout.
- Let’s start
As a pro runner, you should start your journey with this 40-minute workout program that combines walking and running together to increase your heart rate and prime your body for speed and distance. Make sure to allow enough time to your body so that it can adjust with the physical demand of running as a beginner. If you find that the workout is too easy or hard for you, you can adjust with the speed limit.
Apart from running, you are do different variations of workouts with your treadmill. Let’s have a look on them:
- Walking Lunges
Although doing walking lunges on the gym floor is almost impossible, performing them on the treadmill is all possible where you can get the maximum benefit of every leg-burning lunge. To do the workout, you need to stand keeping your feet hip-width distant and keep the speed of the treadmill at 3 mph at average. Now, keep your hands clasped close to your chest and step forward with right leg first. Bend your right knee at 90 degrees while lowering your body. Then get up and bring back the right foot and move forward your alternate leg for next step. You may set the incline level at five percent to focus on your hamstrings and glutes.
- Side Shuffles
Side shuffles are effective way of using treadmills for great workouts where both your inner and outer thighs are benefited while you can tone your calves and double it as a cardio exercise. To do the exercise, you need to stand sideways on a treadmill and fix the speed between 3 to 5.5 mph. Keep your knees a little bent and perform rapid side shuffles. Remember that you need to land carefully on the balls of the feet and then switch sides.
- Low (Squat) Side Shuffles
Just like the position of side shuffles, stand sideways on your treadmill in a quarter-squat position and keep your chest braced. Maintain the speed up to 1-2 mph and stay in the quarter-squat position. Now step forward towards the front part of the treadmill with closest leg and then move your opposite leg. Perform it again by switching sides.
- Walking Plank
If you find traditional pranks are rough enough, you should try out this variation workout that keep impact on the front of your shoulders while helping your stabilizers to work harder. At first, you need to fix the treadmill speed at 1 to 2 mph and go behind the treadmill and come into the plank position. Keep your hands at the side base of the treadmill and your body at a straightforward line from your head to heels. Now keep your both hands on treadmill band and walk forward throughout the duration of the exercise.
Of course, this is just a set of starter ideas, to get your workouts started on the right foot. For my money, Bowflex makes the best fitness equipment, so if you’re looking for any of these products, I’d start with them. That being said, there really are a bunch of other great companies out there as well, so be sure to shop around bit if you don’t feel that they’re the company for you!
For many, being in shape and feeling good is on their bucket list. It is something they would like to achieve before they die. The problem is, they do not have a clue to how to even begin. One of the main reasons that Clearly Fitness was created was to provide the average person with simple, effective, yet affordable fitness information and help. It is our belief that everyone needs the ability to get in shape and feel amazing. Part of getting in shape and working out includes the need for great equipment to challenge your muscle with resistance training. Not only is it important that the equipment work great, but that it can be accessed from anywhere you are in the world.
- The list of things you need
- Equipment and a plan that is affordable
- A workout plan that takes minimal time
- Access to a Fitness Expert
- Access to a personal trainer
- Nutritional instruction
- Very little space
All of these things above are enough to set your home gym. The biggest advantage of this home gym is that you don’t have to pay anything and you can work out any time you want. This second fact was really important to me.
The Home Workout Routine I Found
What I found was a home workout routine that delivered on all the things I needed and more. I purchased the system for under $50 and everything else was included.
Even today, I use the same home workout system I originally purchased and have achieved phenomenal result from the comfort of my home. I no longer have the inner tube, because by working out and eating right I went from 194lbs to 161lbs in the first 4 months. I only workout 3 days a week but have been asked if I spend as much as 4 hours a day in the gym. Do I dare mention that my wife looks like a swimsuit model?
If you want the body of a person who lives at the gym but have other things to do, find a home work out that works for you. By using a home workout routine I no longer have to try to fit my workouts in weird hours. If you would like to try the home workout system see my home workout routine.
First off let’s answer question, do cardio machines overestimate the amount of calories you burn while exercising? Simply put, yes. By 2015 enough research has been done to reliably prove that almost all cardio machines overestimate caloric burn. The better question to ask would be, by how much and why?
The biggest reason why manufactures develop and sell machines that they know don’t accurately estimate calories is because, it gives the exerciser a bigger sense of accomplishment when they finish working out. Long term, manufactures are hoping that this intrinsic gratification is paired together with their brand of cardio equipment.
VO2 Analyzer For Precise Measure
In the defense of the manufactures there are reasons for overestimation that are beyond their control. To accurately measure caloric burn you need a VO2 analyzer, the user’s height, weight, age, sex, and % body fat. Obviously, mass producing machines that could accommodate all of the features would highly expensive. Another valid reason for the inaccuracies is wear and tear, over time the internal resistance of the machines change creating skewed caloric values.
Mostly all cardio machines overestimate calories, buy by how much? The University of California at San Francisco’s Human Performance Center conducted a study to answer this question. They found stationary bikes to be the most accurate at an overestimation of 7%, stair climbers at 12%, treadmills by 13%, and ellipticals overestimated calories a staggering 42%. Researchers proposed a reason for the high overestimation by ellipticals could be due to the fact that isn’t a natural motion and therefore exerciser’s had many different techniques for using the machine which made it hard to develop a standard formula for calories burned.
Knowing why and by how much cardio machines are inaccurate by, allows their users different ways of finding the most accurate estimation of caloric burn. One suggested way is when entering your weight into a machine to use a figure that is 10% lower than your actual body weight. Another way is to invest in a mid-range heart rate monitor where you can input your height, weight, age, and allow the monitor to calculate the amount of calories burned using your instantaneous heart rate.
Let’s face it, everybody wants to have a great looking body. Those that are not in good shape secretly wish they were, but I find there are 3 things that tend to keep people from embracing a lifestyle of fitness. If a person can keep in mind these 3 good health tips, they can have a great looking body and healthy lifestyle. We are going to look at the 3 obstacles of eating right, getting started on an easy workout, and getting a great looking Hollywood body.
No one likes the word diet. Everyone thinks that a daily diet plan is about counting calories, eating small portions of food, and doing without foods they like. The fact is, most daily diet plans are about what you should or cannot eat while being hungry all the time. I’ve tried several, and like most people, the time I was on them was not a pleasant experience. Even when eating 6 smaller meals was torture waiting until the next time I could eat. Then I came across Eat Stop Eat. Eat Stop Eat was radically different and allowed me to eat all the foods I loved, and never count calories. The reason most people cannot, or don’t want to stick to a daily diet plan is because they are painful and difficult to figure out.
Part of being in great shape and staying healthy involves some type of aerobic exercise or resistance training. Exercise tones your muscle giving them shape plus support for your frame. Exercising for fat loss tells your muscles also tells your body that they are being used and to get rid of the fat, but not the muscles, you need them. Being married with children, my wife and I could not find the time, money or energy to get to the fitness center on a regular basis. Plus, it was crowded. The drive time alone to and from the fitness center for each of us 3 times a week was 4 hours we did not have. Just 20 minutes to and from the fitness center, 3 times a week for each of us and 4 hours disappeared from our week.
Lean and Tone
With the diet and workout solved, lets address the only other excuse that I know of. Many, especially women think that if they workout they will end up with bulky muscles. Even most guys don’t want to look like The Hulk. Instead, the desired look is more the Hollywood lean and toned look. I agree, want to look great, not like a wrestler. That is when I found Visual Impact. Visual Impact guides you step-by-step to looking more like Angelina Jolie and Taylor Lautner. It’s the best fitness instruction I know of on how to Taylor your exercise to get the great looking body you always wanted with no bulk.
Now I have given you 3 good health tips and a way to overcome the 3 biggest obstacles of getting in shape, losing weight, and living healthy, so you have no excuses left. Your new body is waiting for you. Each of these solutions above are cheaper than a month at the fitness club. I use them and would never go back to anything else.