http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/fitness/best-home-treadmill%3A-4-key-features-you-must-have.html http://www.articletrader.com/health/fitness/best-home-treadmill%3A-4-key-features-you-must-have.html Mon, 12 Dec 2005 00:00:00 -0600 best home treadmill can be confusing as you sift through all of the options, new models, and brand name ‘deals’. Too often, people get caught up in all the 'Goodies' a treadmill offers them that they miss the fact that the treadmill doesn't have the basic essentials of a quality unit.

By knowing the 4 basic essentials of a quality home treadmill, you'll be able to quickly sift through the treadmill deals and choose the best home treadmill for you.

The 4 basic essentials to a quality treadmill are:


#1 - High Powered, Well Built Motor

Since the motor is the most expensive part of the treadmill to fix, a good motor is essential to your treadmill. Try to find at least a motor power of 2.0 HP, preferably higher.

Remember that a 1.5 HP motor has to work twice as hard as a 3.0 HP motor - so it will burn out long before the 3.0 HP motor.

Also, not all motors are built with the same quality parts. Look for a good brand name and a long motor warranty to give you clues as to the quality of the motor.


#2 - Excellent Cushioning

There's not enough said about cushioning and it is so important in a home treadmill. A good cushioning system protects your joints, ligaments and back. A poor cushioning system can result in injury and pain.

I know of one woman who bought a cheaper brand of treadmill and then ran on it. Within 6 months, she had damaged her hips so badly that it hurt her to even walk on the treadmill. You definitely don't want that!

Make sure your treadmill offers an excellent cushioning system - especially if you'll be running!


#3 - Extensive Warranty

You want to protect your investment so a solid treadmill warranty is a must. A good treadmill warranty will cover the frame for at least 30 years, the motor for at least 5 years and other parts and labor for about 1 year. Anything above that and you've got an excellent warranty.

But a warranty isn't just to protect your investment – a good warranty lets you know about the quality of the treadmill parts.

Treadmill companies do not include warranties because they think they'll have to fix the treadmill within that time frame. They know that they WON'T have to fix them within that time frame because the quality of parts used are high. So if you find a treadmill with a 10 year motor warranty, you KNOW it's a quality built motor. If the motor warranty is only 90 days however...that tells you something.


#4 - Quality Brand Name

Certain brand names have a reputation for building a high quality home treadmill. Other brand names may be well-known but they don't necessarily have a good reputation.

Choose a treadmill that has a solid, trusted brand name. Not sure which brands are good? Check out expert ratings and 'Best Buys' on various treadmill review sites and/or magazines. You'll start to see a trend where certain brand names come up frequently. These brands are the quality treadmill manufacturers.


So those are 4 basic essentials of a good home treadmill:

- High Powered, Well Built Motor
- Excellent Cushioning
- Extensive Warranty
- Quality Brand Name

Knowing these, you can sift through the treadmills available and easily locate the best treadmill for your home.

For more treadmill reviews and best home treadmill buys, visit:

http://www.TreadmillReview.net



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Kathryn O'Neill is chief editor for Treadmill Reviews, a consumer oriented website focusing on home treadmills. For buying tips, brand reviews, and best buys, visit Treadmill Review at: http://www.treadmillreview.net.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/treadmill-reviews-top-3-things-to-keep-in-mind-when-reading-treadmill-reviews.html http://www.articletrader.com/health/fitness/treadmill-reviews-top-3-things-to-keep-in-mind-when-reading-treadmill-reviews.html Tue, 13 Dec 2005 00:00:00 -0600

Rain, snow, sleet or hail, it doesn't matter because you'll be able to workout anyway!


But wait a minute - there's so many treadmill brands to choose from!


And why are there so many differences of opinion?


If you've read many treadmill reviews in your search for the best treadmill you may have ended up a little confused:


One person swears by their Proform treadmill; another says it's a piece of junk. One expert loves Nordic Track; another expert wouldn't touch it with a 10 foot pole.


How are you supposed to make a smart decision with so many conflicting opinions?


To help you out, here are the top 3 things to keep in mind when reading treadmill reviews:


#1) Consider this: It's just ONE PERSON'S opinion.


People have different opinions on everything from movies to ice cream to cars to cities. Someone prefers Honda to General Motors. Another person prefers Dell over IBM.


That doesn't mean that one thing is necessarily better than another, it just means somebody has a preference for it.


So just because you really want to buy a Landice and one person may not agree with you doesn't make it a bad buy for you.


Keeping an open mind is always a good thing and listening to other's peoples' reasoning behind their decision can help you with your purchase.


But in the end it's your choice and it's YOUR opinion that matters.


Just because somebody doesn't like what you like, that doesn't mean you are going to make a bad decision. If your treadmill has everything YOU need, then that's what's important.


#2) Consider this: Who's writing the review?


I've read so many 'user reviews' on treadmill websites that are clearly NOT written by a normal treadmill buyer.


The lingo smacks of a treadmill salesperson. And while I'm not making any accusations here, when a treadmill buyer writes something like:


"Let's look at the features of the ABC treadmill and see what they mean to you..."

or

"The XYZ treadmill offers an Optical Speed Sensor used in combination with the PWM motor controller to produce the smoothest speed changes. The optical eye actually counts the revolutions of the motor directly at the axle..."

I get just a little bit suspicious.


If the review sounds a little too much like a treadmill brochure, take it with a grain of salt.


(That doesn't mean that the quality of the treadmill is bad or good, mind you. Just make sure you don't base your decision on those reviews alone.)


#3) Consider this: Flukes DO happen.


Even the BEST treadmill manufacturers sometimes make a dud. Nobody has a 100% customer satisfaction rate ALL the time.


And unfortunately, it's usually those people that have had BAD experiences that leave nasty reviews of their treadmills.


They have every right to do this of course. Hopefully the treadmill manufacturers read these reviews and do something about them.


But keep in mind that one bad review doesn't prove it's a low quality brand just as one stellar review doesn't prove it's a high quality brand.


The Bottom Line:

Trust your own decision.


If you've taken the time to research treadmills, chances are you know what makes a quality treadmill.


Don't let one person's opinion ruin the fun of getting in shape with YOUR choice of home treadmill. Good luck and have fun!


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Treadmill Reviews is a consumer oriented website focusing on the home treadmill market. For weekly best buys, brand reviews, and money-saving links go to http://www.TreadmillReview.net.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/best-elliptical-machine%3A-5-must-have-features-when-shopping.html http://www.articletrader.com/health/fitness/best-elliptical-machine%3A-5-must-have-features-when-shopping.html Wed, 21 Dec 2005 00:00:00 -0600
But with all of the different elliptical brands out there, how do you choose the best one? Here are 5 key features to look for when shopping to help you find the very best elliptical machine.


1) Forward and Reverse motions

The ability to move in a forward or reverse motion adds variety and challenge to your workout. It works different sets of muscles and results in more calories burned overall.

This also reduces your risk of repetitive use injuries common with some treadmill and stair climber users. Most ellipticals have this option but it's always a good idea to make sure.


2) Adjustable resistance

Quality elliptical machines will have a range of resistance levels. Increasing the resistance increases the calories burned. It also helps you continue to challenge your body as your fitness level improves.

Look for an elliptical machine that makes resistance changes simple (i.e. one-touch resistance adjustment) so that interval training sessions can be easily incorporated into your workout


3) Upper body workout arms

While you really don't need these for an effective workout, many people prefer them. They do help to provide resistance training for your upper body - and again, result in more calories burned.

However make sure you don't have to lean over while using them which can diminish the effectiveness of your workout (this can happen on many of the cheaper elliptical models).


4) Quiet operation

Look for an elliptical machine that is specifically designed to stay quiet. A truly well designed elliptical machine should be fairly quiet at all intensity levels.

Also - cheaper ellipticals can develop a squeak after a few months of heavy use so be careful to buy a quality brand of elliptical machine and steer clear of the cheap department store models.


5) Elliptical Incline

It used to be that only high end, commercial elliptical trainers like Precor offered this option however lately more affordable models like Proform and Nordic Track are offering incline on several of their machines.

Incline is not the same as resistance. It changes the incline of the elliptical motion and helps to work different sets of muscles for increased fat burning and toning.


So those are 5 key features that make up a quality elliptical machine. By looking for most of these 5 key features, you'll be assured of finding the very best elliptical machine for your needs.

For more Elliptical Best Buys visit:

http://www.EllipticalTrainerReview.com/Best_Elliptical_Buys.html

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Kathryn O'Neill is the chief editor for Elliptical Trainer Reviews, a consumer oriented website focusing on the home elliptical trainer market. For the latest elliptical reviews and best buys visit http://www.EllipticalTrainerReview.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/exercise-nutrition%3A-how-to-keep-that-energy-up.html http://www.articletrader.com/health/fitness/exercise-nutrition%3A-how-to-keep-that-energy-up.html Wed, 21 Dec 2005 00:00:00 -0600

>> You psych yourself up mentally (you are GOING to do it!)


>> You don the outfit (you can practically feel the energy flowing through your veins!)


>> You lace up the running shoes (Nike: Just Do It - that’s you.)


>> You grab your towel (because ANYONE SERIOUS needs a towel).


Then it’s time.


It’s time to sweat. It’s time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it).


And you start.


You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through!


The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever!


Your time winds down. Ok, maybe you’d better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower.


Then it hits you.


EXERCISE REPERCUSSION.


You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares!


But nothing seems to satisfy you and you could swear that you’ve just eaten all the calories you burned during exercise PLUS more!


What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right?


Well, not necessarily, not if you can learn from it. Here's how to avoid the above experience when exercising:


1) Check Your Hydration Levels


(I know not really exciting—but it will do wonders!!)


The average adult loses 10-12 cups of water a day (that’s not including water we lose from exercise, caffeine, etc).


It’s estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one’s metabolism as much as 3%.


And here’s the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies.


What can you do?


Before your workout: drink 1-2 glasses of water


During your workout: Have about ½-1 cup of water for every 20 minutes of exercise


After your workout: Have at least 3 cups of water in the hour after you exercise.


2) Check Your Pre-workout Nutrition


Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).


Some people prefer to get their carbohydrate from fruit also, it depends on what works for you.


Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.


3) During your workout:


If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body.


If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains).


If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion


4) After exercise:


Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.)


Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue.


Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.


The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you.


Hopefully the next time you decide to face the treadmill (or the exercise video) you’ll be able to feel great both during AND after you exercise.


You’ll be able to feel as if you’ve made your body better and stronger, by feeding it and exercising it and keeping that energy up!


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Kathryn O'Neill is a contributing writer for Diet and Weight Loss Reviews . For more weight loss tips and free diet reviews, visit http://www.freetobethin.com.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/making-fitness-part-of-your-life.html http://www.articletrader.com/health/fitness/making-fitness-part-of-your-life.html Sun, 29 Jan 2006 00:00:00 -0600
Being physically fit is not only about conquering marathons in record time and not only about looking your best on the beach -- even though looking your best is always a bonus. Being physically fit can help you live a longer, more fulfilling life, it can benefit your body, your self-esteem and help you deal with the stresses of daily life.

Isn’t it ironic how you always manage to find the time to watch TV, time to catch up on your favorite program or the time to get together with friends? Yet when it comes to going to gym or getting physical, you can easily come up with at least 10 different reasons why you’re either too busy or just don’t have the time to break a sweat.

Making fitness part of your life should be a priority in everyone’s life -- it should become a daily habit, the same as brushing your teeth or taking a shower. Setting aside one hour of your day isn’t much to ask when you take into account all the positive things you achieve just by being physically fit.

Apart from looking and feeling good, working out can benefit you in the following areas as well:

* Help to relieve stress, depression and anxiety

* Increase your ability to concentrate, think faster and become more sharp

* Help reduce blood pressure

* Lower the risk of developing colon cancer

* Keep your heart healthy and reduce the risk of heart disease

* Help with gaining muscle, which can build and maintain strong bones

* Increase flexibility, which can help prevent injury and help with muscular tension.

So next time you put off going to the gym, stop and think about all the benefits you’re missing out on. Just 30 minutes to an hour of physical fitness a day can be a major health investment. And remember you don’t have to be in a gym to be fit. You can enjoy fitness with your kids, your spouse, family or friends by coming up with fun, physical activities such as going for walks, swimming, mountain biking, hiking or playing golf to mention a few.

GET A PLAN

There are many great fitness plans out there that can help you get into shape and enjoy fitness, but there are also many scams that promise you the world and don’t deliver. If you have spare cash on hand, get in touch with a personal trainer at your gym and take up a few sessions or visit a biokinetisist who will help you with your goals. You can also browse the Internet for reputable sites for information.

KICK START YOUR FITNESS PLAN

If you’re a beginner into the world of fitness, ease into a routine by starting off slowly and gradually increase your endurance level. If you go all out on the first day, chances are you’ll burn out and overwork yourself to the extent that you’ll be put off fitness forever. If you’re a newbie, also remember that it takes time to get into a fitness routine and the only way to reach your ideal level is be consistent and stick with the program.

MAKE TIME

The best way to ensure that you avoid the excuses-zone is to make a habit of getting your workouts done first thing in the morning. Set your alarm to wake up an hour earlier, get to the gym and from there, you can shower and head for work. By doing your workout in the morning you are more likely to put it off later due to tiredness (or laziness), plus research has shown that you burn more fat if you do your cardio sessions first thing in the morning on an empty stomach.



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Visit Susan’s website A 2 Z of Health, Beauty and Fitness for more information on health and beauty, nutrition, fitness, skin care, weight loss and more. *** This article can be freely used as long as a link to "A 2 Z of Health, Beauty and Fitness" (http://health.learninginfo.org) is provided.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-1--weight-loss.html http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-1--weight-loss.html Thu, 02 Mar 2006 00:00:00 -0600
Dr. Dunn’s concept of Wellness is grounded in the belief that all individuals take responsibility for their own health and well–being by properly maintaining their personal fitness, body weight, stress level, and so on (Dunn). Although there are many dimensions of Wellness, the one that will be discussed in this article is Weight Management(body composition). In parts two and three, we will address physical fitness and stress management. Weight Management

The negative health implication of leading a lifestyle that makes one become overweight has been well documented. Unfortunately, it can be difficult for many dieters to determine exactly what methodology to use with so much conflicting information and marketing hype controlling the weight loss dialog. Naturally, everyone is looking for the easy way out. Therefore, people have become “sitting ducks” for the fad diet and diet product industry. The need for honest, practical information regarding diet and exercise becomes painfully evident when analyzing the diet and weight loss industries track record. The industry is currently a multi-billion dollar business that influences the behaviors of consumers around the world (Yoke et al.). Yet, the industry as a whole has a five-year failure rate of approximately 95% (Yoke et al.). The bottom line is fad diets and weight loss gimmicks do not work over the long haul (Kosich). Although many of the commercial diet plans are effective at helping people lose weight during the first few weeks, research suggests that only about 3% of individuals who use fad diets, and/or weight loss supplements maintained their weight loss (Kosich). In fact, most of the participants actually weighed more than they did at the beginning of their program within twelve months of completing the program.

The fact is, there are no miracle pills, shakes, or diet plans that will make people magically lose weight. Weight loss is accomplished simply by consistently creating a moderate deficit between the calories consumed vs. the calories used by the body. In other words, eat slightly fewer calories than your body uses in a day. This requires a lifestyle change. Not a “quick fix” program (Clark). The word “diet” is something to avoid. A “diet” program is typically associated with something that is going to be temporary and will restrict certain types of foods. This type of plan almost always fails over the long run (Kosich). Establishing healthier nutritional habits are the product of making the commitment to change.

Improving you food choices and controlling portion sizes are the two fundamental changes that need to be addressed. No one eats a perfect diet 100% of the time. It isn’t necessary, or desirable for you to expect that your daily meal plan will be perfect either. There should always be some flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a bit of planning, it is possible to get a meal that can be both satisfying and nutritious.

Weight Loss Planning

1. Establish a realistic goal

2. Set a time frame for reaching the goal

3. Plan a sensible diet according to the Food Guide Pyramid or enlist the help of a Registered Dietician.

4. Learn to modify you food-buying habits and learn to cook and prepare healthier dishes.

5. Increase your physical activity

6. Learn to handle stress without using food as a reward

7. Avoid restrictive diets! Lowering your calories too far is not only unhealthy it is also counter productive. Ultra low calorie diets slow down your BMR (metabolic rate).

8. Change your attitudes about food. “Food is fuel” and its true purpose is to meet nutritional requirements of the body. (Klein), (Clark)

Nutrient Fundamentals

There are six essential nutrients that support our body’s energy needs and support the growth and repair of tissues: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water. (Clark)

Failing to meet the basic nutritional requirements will ultimately have a profound impact on ones physical and mental capabilities. Inadequate nutrition also increases our risk for a variety of illnesses. All living organisms need quality nutrition to grow and function properly (Beers, et al).

Carbohydrates are the body’s primary source of energy. There are two main types of carbohydrates: Simple Sugars (Fruits, Juice, Sucrose, etc) and Complex Carbohydrates (yams, potatoes, bread, and pasta). Carbohydrates contain four calories per gram and should account for approximately 60% of your daily calories (Clark).

Protein is used by the body to promote the growth and repair of tissues. Low fat protein sources include grilled chicken, broiled white fish, egg whites, roasted turkey breast, and beans. Protein also has four calories per gram and should account for approximately 15% of your daily calories (Clark).

Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially long term energy), transportation of fat-soluble vitamins, insulation, and protection of the organs. Fats have nine calories per gram and it is recommended that 20 – 30% of your daily calories come from fats (Clark), (Beers, et al)

It is desirable to minimize fats that are high in cholesterol, such as whole eggs, bacon, and whole milk products. In addition, hydrogenated oils (Trans Fatty Acids) should be avoided (Klein). Trans Fatty Acids are found in many commercial peanut butters, baked goods, and margarine spreads.

Water does not contain any calories, but is possibly the most important nutrient in our diet. The body is composed of approximately 60% water (Baechle). A person can only survive for a short time without water. Water keeps us hydrated, cools the body, transports nutrients, and eliminates toxins (Beers, et al), (Yoke et al.). We get our supply of water from both liquids and many of the foods that we eat (primarily fruits and vegetables). The body does not store water; therefore, it needs to be replaced daily. It is recommended that a sedentary adult living in an average climate consume about 64 ounces of water each day. Obviously, if you are active and/or live in a warm climate, you will need to consume more. Furthermore, it is recommended that individuals participating in vigorous, long term exercise, such as marathon training, consume about 500ml of fluids every thirty minutes during their exercise period (Baechle).

Better Choices

In my book, the ideal first step toward making better choices would start with the following five dietary adjustments:

1. Avoid Fast Food.

2. Do Not Eat Vending Machine Food (Candy, Chips & Sodas).

3. Grill, Bake or Broil instead of frying.

4. Drink calorie free drinks instead of sodas and juices.

5. Avoid alcohol beverages.

If you can exercise these five points, you will be well on your way to making outstanding food choices. Instead of getting in to a great deal of technical information about food choices, I think it is more useful to focus on the basics. For example, here is the nutritional breakdown for a popular, large sized, fast food burger:

• 1060 Calorie

• 69 Grams of Fat

• 1540 mg. Sodium

• 27 Grams of Saturated Fat

Above statistics:(Johnson et al.)

1060 Calories is almost a whole days calories for many people! In addition, 1540 mg of sodium is approximately 65% of your daily sodium intake (Yoke et al.). Needless to say, it would be much better to make a chicken or turkey sandwich from fresh ingredients at home and pack it with you to work. That way, you can control how it is prepared and what type of condiments, salt, or oils that are added.

Sugar is the most over consumed nutrient in the American diet. Although the body does require small amounts of simple sugar for “quick” energy, it has developed a deserved reputation as one of the “bad for you” foods. This is due to the massive consumption of sodas, candies, desserts, and juice drinks, the average American gets far more sugar than they need (Klein). In fact, many people could reach their ideal weight simply by decreasing the amount of sodas that they consume. The average 20oz soda has a whopping 304 calories, in addition to varying amounts of caffeine (Johnson et al.).

Serving Size

Ones ability to successfully modify their past eating habits is the single greatest predictor of success in a weight loss/weight management program (Kosich). Among the most important changes that can be made is the proper control of your portion sizes. Since the 1950’s the typical fast food meal has more than doubled in calories (Johnson et al.). This is mainly due to the larger portion sizes that are being served today. Unfortunately, this has led people to adopt the restaurant’s examples of serving size at their dinner table at home. This combination is more than likely the most significant factor in the “obesity epidemic” that we are experiencing in our country. I find it humorous to see so many people in the media questioning the source of obesity, as though it is such a mystery. I don’t think that it is difficult to see the pattern that has developed in our society. People have become progressively less active over the past 100 years, while continuing to increase the average daily calorie intake. That is definitely a formula for becoming overweight.

Below is a simple guideline for serving sizes:

Breads & Grains: 1 slice of bread, ½ bagel(about the size of a hockey puck), ½ cup of rice(about the size of a cupcake), ½ cup pasta

Fruits and Vegetables: ½ cup (about the size of a light bulb)

Meat, Poultry: 3 ounces (about the size of a deck of cards)

Dairy:1 oz. of cheese (about the size of 4 dice)

Fats,Oils, Sweets: Use Sparingly (One serving is about the size of the tip of your thumb)

NHLBI 2006 (Food Serving Size Card)

Another source of confusion regarding serving size is our current food labeling system. Food labels can be confusing and misleading. But, it is in your best interest to make sure that you understand how much is in a serving of the foods that you buy. Many products, especially snack foods, come in packages that appear to be a single serving. However, when you analyze the label, you may be surprised to find that some small bags of chips contain up to three servings. So make sure to read labels. Food labels contain so much information. How do we know what they really mean? Below are some common label terms. Keep in mind that all values given are “per serving”.

Calorie Free: fewer than 5 calories

Low Calorie: 40 or fewer calories

Fat Free: less than ½ gram of fat/serving

Low Fat: 3 grams or less

Reduced Fat: at least 25% less fat than the regular item

Sodium Free: fewer than 5 mg of sodium

Low Sodium: fewer than 140 mg of sodium

High Fiber: 5 or more grams of fiber NHLBI (Read the Food Label), (Klein)

Remember, safe and effective weight loss amounts to about ½ - 2 pounds per week for most individuals. If you are losing more than that, chances are you are also losing a significant amount of water and muscle as well (Kosich).

Using a scale as your primary measure of success can be very deceiving. This is especially true if you are including resistance exercise in your program, which will cause a gain in lean muscular weight. Exercise and Strength training will more than likely influence the number that you see on your scale. Perhaps the best measure of your success is the way you look in the mirror, or the way that your cloths fit (Kosich). As a rule of thumb, you should weigh on the scale no more than once per week. Your scale can’t tell muscle mass from fat free mass and BMI charts are not very useful at determining changes in body composition. So, keep in mind that “inches lost” will usually exceed “pounds lost” (Kosich).

When you do check your weight every 1 –2 weeks make sure to weigh on the same scale, with the same amount of clothing, and at the same time of day. This will ensure a more accurate comparison. It may also be useful to keep a journal that contains more detailed information, such as how you feel, how your clothes are fitting, physical activity, and how you look. As mentioned earlier, your ability to modify your past habits will be the greatest predictor of your potential for success in a weight loss program. Planning menus, shopping lists, and keeping a written record of your food intake are a few of the most valuable behavior changes that you can learn. Research has shown that people who keep written records of their diets are much more likely to continue to manage their diets successfully (Kosich). Always remain mindful that the formula for weight loss is simple: All calories consumed in excess of the body’s daily needs are stored as fat. Weight Loss is all about consistently creating a modest calorie deficit, where you burn more calories than you consume (Clark). The ultimate goal is FAT LOSS, not just weight loss. So take the steady, methodical approach instead of the diet fads and schemes and you will reap lifelong benefits.

Always consult your doctor before beginning any exercise or diet program. The information presented here is in no way intended to substitute for medical advice.

Doug Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his site at: http://www.Retroworkouts.com E-Mail:Retroworkouts@Insightbb.com

References – Wellness part I

Dunn, Halbert. High Level Wellness. 3rd ed. : R. W. Beatty, Ltd, 1967. (Dunn)

Clark, Nancy. Sports Nutrition Guidebook. 2nd ed. Brookline: Human Kinetics, 1997. (Clark)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness Training. 3rd ed. Sherman Oaks: AFAA, 2003. (Yoke et al.)

Klein, Keith,. Weight Control For A Young America. 1st ed. Wilsonville: Book Partners, 1999. (Klein)

"Wellness (alternative medicine)." Wikipedia, The Free Encyclopedia. Internet Resource 2006. Wellness (alternative medicine))

Townes, Dwight. "Wellness: The Emerging Concept and Its Components." Individual Psychology: The Journal of Adlerian Theory 40.4 (1988): . (Townes)

Kosich, Daniel. Get Real: A Personal Guide to Real Life Weight Management. 1st ed. San Diego: IDEA, 1997. (Kosich)

Sol, Neil, and Laura Gladwin. An Emerging Profession: The Fitness Practitioner. Sherman Oaks: AFAA, 1996. (Sol et al.)

Baechle, Thomas, ed. Essentials of Strength Training and Conditioning. 1st ed. Champaign: Human Kinetics, 1994. (Baechle)

Beers, MD, Mark, and Thomas Jones, MD, ed. Merk Manual of Health and Aging. Whitehouse Station: Merk and Co, Inc., 2004. (Beers, et al)

Johnson, Sharon, and Ruth Litchfield. "Soft Drink Portions Make a Difference." Iowa State University Extension May 2004. Dec 2005 . (Johnson et al.)

"Food Serving Size Card.", “Read The Food Label” 2006. National Heart, Lung, and Blood Institute 2006. 29 Jan. 2006 .

By Douglas Galligan

Doug Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his site at: http://www.Retroworkouts.com E-Mail:Retroworkouts@Insightbb.com



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By Douglas Galligan

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Fitness and
Personal Training site at:
www.Louisvillepersonaltraining.com
E-Mail: d.galligan@Insightbb.com


Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-2-%96-exercise-and-fitness.html http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-2-%96-exercise-and-fitness.html Thu, 02 Mar 2006 00:00:00 -0600
Practically speaking, it has more to do with your ability to easily and effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.

What can exercise do for me?

Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:

• Decreased risk of heart disease
• Decreased risk of heart attack
• Lower total cholesterol
• Lower blood pressure
• Decreased risk of being overweight or obese
• Decreased risk of stroke
• Lower stress levels
• Improved sleep
• Improved physical appearance
• Increased energy and strength
• Stronger heart, lungs, bones, and muscles
(Why Should I be Physically Active, AHA)

As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). It isn't necessary to have any special equipment, or to join a health club or gym. It only requires that you participate consistently in some type of moderate - vigorous physical activity. Again, this does not need to be limited to traditional health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be excellent alternatives to the typical exercise program.

Physical Assessment

Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:

• High blood pressure
• History of heart disease
• Dizzy spells
• Difficulty breathing after mild exertion
• Arthritis or other bone ailment
• Muscle, ligament, or tendon problems
• Known or suspected disease
• If you smoke
(Fitness Fundamentals)

Although there are some small risks that go along with exercise, it has been well documented that the risks associated with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).

A properly designed fitness program should always focus on balance. In other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are five components of fitness (Yoke, et al).

1. Muscular Strength
2. Muscular Endurance
3. Cardio-respiratory endurance
4. Flexibility
5. Body Composition

In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. It is unfortunate that the majority of information about cardio and strength training that people hold as true are nothing more than "urban legend". I have listed below several of my favorite fitness and exercise myths:

Popular Exercise Myths

1. “If you stop weight training the muscle that you have built will turn to fat.” As bodybuilding legend, Franco Colombu once said, “That would be like saying that an apple can turn to an orange.” Muscle and fat are two completely unique types of tissue. Therefore, it is impossible for fat to “turn into” muscle. Likewise, it is not possible for muscle to “turn into” fat.

2. “Weight training makes women have a masculine appearance.” Proper weight training will help almost anyone to look healthier by improving body composition and making the body look more tight and firm. The huge muscles that are seen in the professional women’s bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.

3. “You need to spend a great deal of money on dietary supplements to be successful.” The foundation of any exercise program is built upon the combination of a balanced diet, plenty of rest, and a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.

4. “It takes expensive machines and workout equipment to build a quality physique.” Although it is desirable to have a few basic pieces of equipment at your disposal, it is very possible to design an effective workout routine with no equipment at all. There is a great deal of research that has demonstrated a number of advantages to “low tech” functional strength training programs. This doesn’t mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with little or no exercise equipment at all.

5. “Weight training will make you muscle bound and stiff.” Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.

Designing Your Program

As you begin putting together your program, it is helpful to use what is known as the FITT formula.

F.I.T.T. =

F = Frequency (how often you exercise)
I = Intensity (how hard you are working when exercising)
T = Type (what type of exercise is being done?)
T = Time (how much time is spent exercising)

The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength training. The guidelines for Cardio training are as follows:

Cardio Guidelines:

• Frequency = three – five times per week

• Intensity = 55 – 90% of max heart rate

• Time (or duration) = from 20 – 60 minutes

• Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing

• Beginners = Start by working at approximately 55 – 70% of max heart rate

• Hydration = be certain that your body is adequately hydrated before and after exercise Approximately ½ - 1 cup of fluids per 15 minutes of vigorous activity

• Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light activity such as walking or cycling

• Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal

• Over exertion can be hazardous to your health. Be certain that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.

Intensity Level

It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you choose will depend on what type of equipment that you have at your disposal. The two most common measures of intensity are heart rate, and the talk test.

As mentioned earlier, your training heart rate should be from 55 – 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is appropriate for your personal condition). You can use the following formula to approximate your target heart rate.

220 – Age = Max Heart Rate

Max Heart Rate x .55 = beginners level training heart rate

Max Heart Rate x .70 = Intermediate level training heart rate

Max heart rate x .90 = advanced level training heart rate

The most common measure of intensity, however, is “The Talk Test”.

Basically, if you can speak conversationally (but not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 – 90 % of MHR. If speech becomes broken, you are exceeding the desired range.

Next we will discuss strength training. There are many health benefits associated with strength training that are often overlooked by recreational exercisers. A few of the benefits include:

• Increased motor performance
• Increased bone density
• Decreased risk of injury
• Increased metabolic rate
• Increased capacity to perform work

Strength Training guidelines

• Frequency = Two – Three non-consecutive days for beginners

• Intensity = Perform each movement to muscular fatigue or near muscular failure

• Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.

• Time (or volume) = Beginners perform one – three sets of eight – fifteen repetitions per exercise.

• Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.

• Exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.

• For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches

• Breathing = Always exhale on the positive (concentric) portion of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training.

• Tempo = Move the weight in a slow and controlled manner. Many popular methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.

• In my opinion, it isn’t necessary to count your tempo. Just embrace the concept of slow and controlled movement.

• Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement

• Regularity = you must work out consistently to benefit from strength training. At least two non-consecutive sessions per week are required on a consistent basis.

As with cardio training, it is necessary to begin all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you should conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.

Tips for finding time

1. Wake up an extra 30 – 60 minutes early to exercise before your workday starts.

2. Take a brisk walk on your lunch break.

3. Begin your workout immediately upon arriving home from work.

4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.

5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.

6. Schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.

Developing a realistic plan of action before adding exercise to your schedule is necessary to ensure your long-term success. Making any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason that people site for failing to exercise is “lack of time”.

Therefore, you should examine your daily work and activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine it may be helpful to consult with a professional personal trainer. There are also a number of qualified personal trainers that offer online coaching for those who don’t have the time to work with a trainer in person.

As mentioned earlier, regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program.

References:

YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000. (YMCA of the USA)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003. (Yoke et al.)

"Fitness Fundamentals." Guidelines to Personal Exercise Programs. President's Council on Physical Fitness and Sports. Sept 2005 . (Fitness Fundamentals)

YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999. (YMCA of the USA)

“Why Should I be Physically Active”. American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620 (Why Should I be Physically Active)

American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996



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by: Douglas Galligan

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Fitness and
Personal Training site at:
www.Louisvillepersonaltraining.com
E-Mail: d.galligan@Insightbb.com


Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/proform-treadmills-and-ifit-technology-the-right-combination-for-workout-success.html http://www.articletrader.com/health/fitness/proform-treadmills-and-ifit-technology-the-right-combination-for-workout-success.html Tue, 11 Apr 2006 00:00:00 -0500
There is no doubt that Proform treadmills are an excellent tool to help us get fit. One of the most well known names in fitness equipment, Pro form treadmills combine quality construction with technological innovation, all at a reasonable price. Manufactured by Icon Fitness, one of the largest producers of exercise equipment in the US, the Proform treadmill package includes quality Proform treadmill parts, including good motors, clear and easy to read electronic readouts, and other great features, including a running deck with adjustable cushioning, ensuring that your Proform treadmill is as comfortable to use as possible. And while reviewers invariably write positive things about the Proform review treadmill they try out, even the most positive among them will admit that there is nothing in this Pro form treadmill package that could tempt the unwilling among us to come back for a workout time and time again.

But perhaps the most important of all the Proform treadmill parts that come together to make the manufacturer one of the most popular is the innovation with which they build their exercise equipment. Proform treadmills seem to have been designed by ordinary people like you and me – people who simply don’t think that running in a straight line for a half an hour every day is something that you’d do willingly. Unless you incorporate something that makes exercise a little more interesting.

iFit Technology – Introducing a Challenge to Your Workout

Have you ever noticed how a session at the gym can pass before you know it? Whether you take part in an exercise class with an enthusiastic instructor who shouts encouraging slogans at you each time you feel your legs start to weaken or try to see if you can do more reps on the tricep machine than the big burly guy who used it before you, there is something about the company of others when exercising that brings out your competitive streak. And by using a Pro form treadmill and the innovative iFit technology, you can achieve this same thing at home.

iFit is a supplement to your treadmill workout that shakes things up and makes them interesting. By hooking up to the internet, you can record your training history and track your progress. iFit will devise a personal workout program for you, so that each time you set foot on your Proform treadmill, you will have a new goal to reach, and a personal best to beat – after all, isn’t the most fun kind of competition the one you have with yourself?

iFit technology also allows you listen to music as you workout, and provides inspirational images that can be the backdrop to your run – fancy running in the park today? iFit allows you do just that, without having to set foot off your Pro form treadmill.

iFit’s latest innovation can even recreate that enthusiastic gym instructor – there is now a facility that allows you interact with a personal trainer online, as you exercise! You can compliment your running session with a strength training workout, helping you get the results you want even quicker. And with a personal trainer’s critical eye beaming right into your living room, you know you’ll keep up with your treadmill sessions!

So if you want to find out what the Proform treadmill reviews are talking about, try one for yourself, and make your workout even better by challenging yourself with an ifit workout. Not only will it help you get that gorgeous body that you deserve, you might actually find that you love working out too!




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Find out more about Proform Treadmills as well as Treadmill Maintenance cheap treadmills, used treadmills and folding treadmills at Peters website, Terrific Treadmills

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/treadmill-reviews-helping-you-find-the-best-treadmill-for-you.html http://www.articletrader.com/health/fitness/treadmill-reviews-helping-you-find-the-best-treadmill-for-you.html Tue, 11 Apr 2006 00:00:00 -0500
Whether you are a novice or a seasoned treadmill user, it is difficult to see beyond the blurb put out by fitness equipment manufacturers. It is, after all, their job to sell their equipment to you, so they are going to put their best foot forward! Treadmill reviews can help you see beyond the advertising copy. Treadmill ratings are a mixture of the expert opinion of fitness professionals and of ordinary exercisers just like you, and these combine to help you evaluate a treadmill both in terms of the quality of it’s components and how well it actually fits into the average exerciser’s fitness regime.

Choosing a Treadmill – Where to Start?

The right treadmill is a highly individual choice, so before you consider any purchase it is wise to consider what your own personal expectations are, something that unfortunately cannot be found in treadmill ratings! Think about your own fitness goals, and how you intend to reach them – these will have an impact on which treadmill will be most suitable for you. So before you consider searching out the ratings on treadmill, make a list of things that are priorities for you. This will help narrow down your search, and help you use the home treadmill reviews that you come across in a more meaningful way.

There are two distinct types of treadmill reviews available – the evaluations of professionals, and treadmill consumer ratings, which are put together based on the information given by ordinary exercisers just like you. Both of these types of ratings are useful.

Professional reviews, such as those that might comprise magazine ratings of treadmills, are carried out by people in the fitness industry, who have expert knowledge on many aspects of treadmill construction and performance. They will have a good understanding of what it is that makes a treadmill safe and effective, and will undertake investigations on aspects of treadmill construction and longevity that is neither possible nor practical for the layperson to undertake. They will put together ratings on treadmills that will evaluate the component parts and the way in which they are assembled, and will have the background knowledge that will enable them to make comparisons with other treadmills that are available. With a broad understanding of treadmill development and technology, professional treadmill reviewers can evaluate a particular treadmill in an unbiased way, and provide you with a clear picture of how it measures up to the other models that are currently available.

On the other hand, treadmill consumer ratings are comprised of the practical opinion of the non-professional exercisers who have purchased a piece of fitness equipment for their own personal use – these are perhaps the people best qualified to provide reliable home treadmill reviews. Consumer ratings will provide you with more practically based information than is presented in professional treadmill reviews, and will give you a real impression of what a treadmill is actually like to use. Non-professional ratings will typically cover things such as how easy the treadmill is to put together and to operate, how quiet the motor is, and how much space the treadmill takes up when open or folded. While consumers will usually provide little information on the quality of construction of a treadmill, they will be able to provide first hand experience in reliability, comfort and ease of use, and will also usually be able to provide information on customer services.

There are a wide variety of both types of review available in sporting magazines and on the internet, so before you purchase a treadmill, be sure to check out some of these reviews. In combination, professional and consumer reviews will give you all you need to make an informed decision, and find the treadmill that is best for you.




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Find out more about Treadmill Reviews as well as Treadmill Maintenance cheap treadmills, used treadmills and folding treadmills at Peters website, Terrific Treadmills

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/how-do-i-find-the-best-treadmill-for-me.html http://www.articletrader.com/health/fitness/how-do-i-find-the-best-treadmill-for-me.html Tue, 11 Apr 2006 00:00:00 -0500
Your first priority in finding the best treadmill for you is making an evaluation of your own fitness needs and goals. While a particular treadmill that you evaluate might be well constructed with a great motor, it will be of little use to you if the running mat is too small to accommodate your stride. So examine any special needs you might have so that you approach your search for the best treadmills from an informed perspective – here are some questions you might ask yourself before you begin:

·    What height am I? Do I have particularly long legs? While it might sound silly, this is an important question that will help you find the right treadmill. The running mat size of a treadmill can differ from one machine to another, and taller people usually have a longer stride, requiring more space upon which to run. Exercising will be no fun if you can’t stretch your legs!
·    What is my weight? Many of us purchase a treadmill to help us lose some weight and shape up, but if you are particularly overweight, you will need to choose a treadmill that will be able to accommodate your weight while still providing a good workout. Most machines will specify their maximum capacity, so it will be easy to find a treadmill that is best recommended for heavier set people.
·    Do I want to walk or run? Treadmills are available with different motor strengths, and while a lower horsepower motor will probably be cheaper, you will need a motor of at least 2.0 HP to support regular running. A higher horsepower is also recommended if you will be using your treadmill often, as this will give it a longer life.
·    Will I want to get on and run, or will I need some extra features to spice up my workout? While some of the best-rated treadmills might be those that include a variety of hi-tech features, some of the treadmills best buys are the more basic ones. If you prefer to simply get on your treadmill and run without distraction for a half hour, then a more basic model might be best for you, but a treadmill with pre-programmed options and perhaps even interactive technology might be more appropriate for exercisers who like an external challenge.
·    Do I have a lot of space in my home? This is an important consideration when choosing a treadmill for your home. Some treadmills can take up quite a bit of space, and you might end up hating the thing if it dominates your home! If you are low on space, choose one of the many folding models available.
·    How much money do I want to spend on a treadmill? This is perhaps the most important question of all in helping you narrow down which are the best treadmills for you. Treadmills are available from a couple of hundred dollars right up to several thousand, so deciding your budget in advance can help you limit your search considerably. While it is often said that you get what you pay for, some of the best-recommended treadmills are those that are also great value, so don’t assume that a smaller budget will restrict your options enormously. There are a multitude of great reviewing websites available that will offer up their best buys depending on your budget – a quick online search will assure you that you can find a great treadmill no matter what you have to spend.

Once you have an idea of what you are looking for, you are ready to search the reviews for the best treadmill for you. Use the manufacturers own website to find details of the features of each treadmill, but be sure to explore reviews such as consumer reports and popular opinion polls to find out how unbiased sources rate that treadmill you have your eye on.




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Find out more about Cheap Treadmills as well as Folding Treadmills used treadmills, treadmill maintenance and Proform and Smooth treadmills at Peters website, Terrific Treadmills

Source: http://www.articletrader.com ]]>