Empire Home Fitness

2011-11-27T12:31:00.000-08:00

Hidden Holiday Calories

From gingerbread cookies to turkey dressing, holiday dinners can be a recipe for disaster if you don’t plan ahead for the extra calories – the average holiday meal can rack up 3,000 to 3,500 calories. Follow these tips from Life Fitness and learn how to enjoy holiday dishes in moderation without setting yourself back.

Tip #1

Think before you drink. We often drink more calories during the holidays than we realize. Eggnog, juices in cocktails and cream-based drinks can really add up. Drink in moderation and think about the content of your drink. Try lower calorie options like sparkling water with a lemon or lime, and choose a glass of wine over a sugar-laced cocktail. Make sure you drink a glass of water between each alcoholic drink.

Tip #2

Identify healthy alternatives to some of your holiday favorites. Try substituting sweet potatoes instead of mashed potatoes and gravy, pumpkin pie instead of pecan pie, and roasted turkey without the skin.

Tip #3

Watch your portions. Load your plate up with vegetables and lean turkey. Eat less of the high calorie foods like casseroles, breads and desserts. A serving is typically the size of a deck of cards or your iPhone. Also try putting your appetizers on a plate to see what you are eating, instead of continually grazing by the table.

Tip #4

Select real, fresh foods. Cranberries are full of antioxidants, but the canned kind are packed with sugar and calories. Sweet potatoes have a lot of vitamin A, vitamin C, potassium and fiber, and you can add flavor such as cinnamon or nutmeg. Desserts made of baked apples or poached pears can be lighter options than typical desserts with candied nuts and chocolate. And don't forget the pumpkin – pumpkin is a low-fat, low-calorie food with potassium, vitamin A and vitamin C.

Tip #5

Make a lower-carb stuffing by using more veggies like onions and celery, or even dried fruits. Use less bread and skip the sausage and butter. You can also add extra nutrients by choosing whole grain breads.

Tip #6

Space out your helpings. Take smaller portions and always remember you can have more the next day. Holidays are about spending time with friends and family, so make a conscious effort to take a break between bites and enjoy the conversation.

Tip #7

Start the holiday off by walking or running in a Turkey Trot race or just meeting some family members for a bit of holiday exercise. Try getting your metabolism elevated for the day by taking a walk outside or playing a game of flag football a few hours after the holiday feast.

Enjoy the holidays with smart choices and your body will thank you come January 1!

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page atwww.facebook.com/lifefitness.

Be a Savvy Fitness Shopper

2011-10-26T14:03:00.000-07:00

Be a Savvy Fitness Shopper

The benefits of exercise are well-researched and well-documented. Unfortunately, that’s not always the case with advertising claims for exercise equipment.

Some advertisers claim—without evidence—that their exercise products offer a quick, easy way to shape up, keep fit and lose weight. The truth is, there’s no such thing as a no-work, no-sweat way to a healthy, toned body.

Deriving the benefits of exercise requires doing the work.

Before you jump into the next home fitness fad, the Federal Trade Commission (FTC) offers this advice: Exercise good judgment and carefully evaluate advertising claims for exercise products.

Evaluating Claims

Read the performance claims critically. Be leery of those that say the equipment or device can:

Provide easy or effortless results or burn excessive calories. The claims may be true for athletes in top physical condition, but not for most people.
Help you burn more calories or lose weight faster than other types of equipment. In general, exercise equipment that works the whole body or major parts of it probably helps you burn more calories than devices that work one part of the body. And, the more you use the equipment, the more calories you’ll burn.
Help you “spot reduce”—for example, help you trim your hips or lose the proverbial “spare tire.” Toning and losing weight in one particular area of the body requires regular exercise that works the whole body.
Always read the fine print. The advertised results may be based on more than just the use of the machine; they also may be based on restricting calories. The fine print may explain this.

Be skeptical of testimonials or before-and-after pictures from “satisfied” customers. Their experiences may not be typical: Just because one person had success with the equipment doesn’t mean you will, too. As for those popular celebrity endorsements, they, too, are no proof that the equipment will work as claimed.

Finding the Right Equipment

After you’ve evaluated the advertised claims—but before you make a final purchasing decision—consider these questions:

Will the equipment help you achieve your desired goal, whether it’s to build strength, increase flexibility, improve endurance or enhance your health?
Will you stick to the program? Before you buy, prove to yourself that you’re ready to act on your good intentions.
To help you choose the best equipment for your needs, check out consumer and fitness magazines that rate exercise equipment. Then test various pieces of equipment at a local gym, recreation center or retailer to find the machine or device that feels comfortable to you.
Don’t be fooled by companies that advertise “three easy payments of” or “only $49.95 a month.” The advertised price may not include shipping and handling fees, sales tax, and delivery and set-up fees. Ask about all the costs before you close the deal.
Get details on warranties, guarantees and return policies: A “30-day money-back guarantee” may not sound as good if you’re responsible for paying a hefty fee to return a bulky piece of equipment.
Check out the company’s customer and support services. Call the advertised toll-free number to get an idea of how easy it is to reach a company representative and how helpful he or she is.

You may get a great deal on a piece of fitness equipment from a secondhand store, consignment shop, yard sale or the classified ads. Buy wisely: Items bought secondhand usually aren’t returnable and don’t carry the warranties that new equipment does.

Whether used or new, home exercise equipment can be a great way to shape up—but only if you use it regularly. Don’t be taken in by claims of quick, easy and effortless results: There’s no such thing as a no-work, no-sweat way to a toned body.

Additional Resource

Federal Trade Commission, Bureau of Consumer Protection, Office of Consumer and Business Education—Avoiding the Muscle Hustle: Tips for Buying Exercise Equipment:www.ftc.gov/bcp/conline/pubs/alerts/musclealrt.pdf The Federal Trade Commission works for the consumer to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint, or to get free information on any of a variety of consumer topics, call toll-free, 1-877-FTC-HELP, or use the complaint form at www.ftc.gov.

The FTC enters Internet, telemarketing, identity theft and other fraud-related complaints into Consumer Sentinel, a secure, online database available to hundreds of civil and criminal law enforcement agencies in the U.S. and abroad.

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved

ASK THE EXPERTS: What Happens to Unused Muscle?

2011-10-01T11:48:00.000-07:00

If you abandon your strength-training program, will your muscles turn to fat? The answer is no: muscle doesn't turn to fat, but we do tend to lose muscle tissue and add fat as we age. There is a science behind muscle-loss that comes with age, which generally begins after the age of 35.

The use it or lose it concept remains an important mantra when weight-training. If you’re not actively replacing

muscle after the age of 35, approximately one-half pound of unused muscle is lost per year.

As your activity levels decrease, fat cells gradually begin to replace the lean muscle tissue – the key word here is replace. The body contains more than 600 muscles that maneuver each and every move. When these muscles are neglected, your muscle definition deteriorates and your fat content increases. What does this mean?

Strength training should be part of your regular workout in order to maintain or gain muscle.

It stimulates muscle cell growth and the production of enzymes that help use and store energy.

Your body is composed of lean mass and fat mass. While the goal is to achieve a higher level of lean mass than fat mass, both types do serve a purpose.

Lean mass includes muscles, bones, organs and blood. Fat mass protects organs like the heart, liver and kidneys. It acts as insulation to keep us warm and helps regulate hormones.

Men’s lean mass should be at least 80 percent of the body composition,
Women should shoot for 75 percent lean mass.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page atwww.facebook.com/lifefitness.

Treadmill vs. Elliptical: Cardio Calorie Burn

2011-09-10T12:13:00.000-07:00

Treadmill vs. Elliptical: Cardio Calorie Burn

Date: 08/30/2011
Category: Cardiovascular Exercise
Teaser: It is a common question among exercisers: Will I burn more calories on a treadmill or an elliptical trainer? While both machines are effective, Life Fitness explains that in the ongoing battle between treadmills and elliptical trainers, it all boils down to intensity and duration.

It is a common question among exercisers: Will I burn more calories on a treadmill or an elliptical cross-trainer? While both machines are effective, Life Fitness explains that in the ongoing battle between treadmills and elliptical cross-trainers, it all boils down to intensity and duration.

Intensity:

While many exercisers think of the treadmill as high-impact and the elliptical as low-impact, it’s important to understand that low impact doesn’t mean low intensity. Using the cross-trainer handlebars and increasing the resistance on an elliptical trainer can be equally as intense as a run on the treadmill.
You can determine your exact intensity levels by using a heart rate monitor or the built-in heart rate sensors located on the handlebars on either piece of equipment.

Duration:

Many may think that the longer a workout lasts, the more calories burned. However, one hour of light exercise on either piece of equipment will likely burn fewer calories than a powerful 30-minute workout.
For the average exerciser, working harder for a shorter period of time will be the better option since people are often short on time. Interval training on either machine – high intensity running or striding, for shorts bursts of time – is likely to provide a higher calorie burn than a one-hour light workout.

Bottom Line: When it comes to a treadmill or elliptical trainer allowing the most calorie burn, the cardio machine you like better will burn the most calories because you are much more likely to use it.If you exercise at an intensity that keeps your heart rate elevated, incorporate more intense cardio intervals into shorter duration workouts and keep your workouts regular, either machine will offer an excellent calorie burn.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page at www.facebook.com/lifefitness.

Vision S7100 Suspension Trainer

2011-08-12T12:49:00.003-07:00

Summer Fitness Blunders

2011-07-22T13:45:00.000-07:00

Summer Fitness Blunders

Date: 07/19/2011
Category: Lifestyle Management
Teaser: In the rush to burn calories and get fit, we often commit mistakes that can add up and demolish any fitness regimen. Follow these tips to avoid the blunders that can impact your goals and add to the time it takes to meet your fitness goals.

In the rush to burn calories and get fit, we often commit mistakes that can add up and demolish any fitness regimen. Follow these tips from Life Fitness to avoid the blunders that can impact your goals and add to the time it takes to meet your fitness goals.

Fashion Choices

When exercising, cotton can hold moisture and cause chaffing. Cotton socks can absorb moisture, swell, lose shape and form against your foot, which may cause blisters. Dry fit and polyester materials are better choices because they manage sweat build-up more efficiently and will keep you comfortable during your workouts.

Caloric Drink Intake

How many times have you completed a challenging, grueling workout only to sabotage your hard work by mindlessly consuming a couple frozen coffees or Pina Coladas? Just because something is liquid doesn’t mean it contains zero calories. Make your drinks count as much as food choices in your daily caloric equation, and select low-calorie and low-sugar options.

Heat Exhaustion

Exercising outdoors in the summer can be a great way to fill up on vitamin D levels, but don’t forget to keep hydrated and stay aware of the time logged outside. Spending too much time in the sun and heat without enough water can overwhelm the body system that regulates temperature – symptoms of this can include dizziness, fatigue, muscle cramps, nausea and headache.

Use Prevention!: Incorporating a little prevention in your summer workout program will make the hot months manageable, enjoyable and productive.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide.

Bring Your Sexy Back

2011-06-28T10:24:00.000-07:00

Bring Your Sexy Back

Summer is the season for backless sundresses, halter tops and bikinis. Unfortunately, back fat can creep up on you when you least expect it, and can be a stubborn beast to banish. Life Fitness breaks down ways you can keep your back sexy this summer

Spot sculpting works – focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.

Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.

Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.

Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge”. Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.

Don't forget...: The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtrd7-5AESLSh5y6nrS9RuVZ8CyJHmxBVnEiFNDNkcT0xLS4pFqejDbgcxywmVBIH6OodHDq3Ti8Afghirgbh48yJgAePzc1zqSuhAT-vdzdaw== or follow us on Twitter at http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtq85zchlS3Z02XcKX2yBXFGrzuAl3UhzTx1wc2gdCwZ4ayfzTutwDxgu6XltgU2znV0F9hefLZZHnBrysiirLtKELcGPUAamvT6oHf6EtNGqTDxR3QKvVmg or join our Facebook fan page at http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtqELWTbSkQDnapObDYUVeINxPEeZaE7qTORwTvbxisBLlv1_AORkP8SYNhymTGoY-LZlSL38YtjXSUqGiavsEP2cWSFyaavcF4cvAGbJgoBrngAZvwiB0k4.

THE BIOMECHANICS OF CARDIO EXERCISE

2011-06-14T10:42:00.000-07:00

THE BIOMECHANICS OF CARDIO EXERCISE

Walking and running are two of the most popular forms of exercise today, and equipment like treadmills and elliptical trainers can mimic outdoor training while helping you to achieve valuable cardio results. When using these pieces of equipment, biomechanics plays an important role in proper form, safety and injury prevention.
Follow these tips from the experts at Life Fitness to learn what is important in proper form and what to look for when choosing fitness equipment.

Achieve Proper Walking and Running Form:

Follow safety instructions when mounting and dismounting the equipment
Keep your head, shoulders and hips in line facing forward to make sure your body moves with the least amount of effort necessary
Keep your shoulders back to avoid a slouching position, which allows maximum oxygen intake
If walking, let the arms hang naturally at your sides
If running, swing your arms in a natural figure eight pattern; try not to make the mistake of holding your arms tight to your body while running, which can throw off your balance

What to look for in treadmills:
Ergonomically correct – When using a gym treadmill, make sure the console doesn’t place your body in an awkward position. It’s important that the console slants at a more vertical than horizontal level, keeping your body in an upright position.
Shock absorbers – Running on hard surfaces can negatively impact the joints and back. Having a more cushioned platform can help prevent injury and will put less stress on the knees and ankles.
Longer handrails – Extended rails expand the running space and allow for more freedom to move. Longer handrails will give you more room to swing your arms naturally, as well as the additional safety of extended support.

What to look for in elliptical trainers:

Smooth movement – Check if the drive mechanism is at the rear of the machine, allowing the pedals to support your feet through full range of motion. This will eliminate the common ‘numb foot’ experience from over-extending the ankle joint beyond the normal running or walking range.

Synchronization – When the arm handles and foot pedals work in tandem, your balance and body positioning happens faster. Interdependent arms and legs also accommodate different exercisers, providing a workout customized for your fitness level.

Whether you’re a loyal treadmill runner, an elliptical-trainer fan or a combination of both, a little education on how to properly use the equipment will make a big difference in achieving optimum results.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page at www.facebook.com/lifefitness.

What is functional strength training?

2011-05-16T09:59:00.000-07:00

What is functional strength training?

By Cedric Bryant

Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation. At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur.

Most would agree that there is nothing functional about sustaining an injury due to improper training.
In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement- sagittal, frontal and transverse.
Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems.
Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual's activities of daily living are easier to perform. Simply stated, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.

In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles.

Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater "transfer effect" on improving an individual's ability to rise from a sofa than knee extensions.

For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement. This includes coordination, types of muscular contractions (concentric, eccentric, isometric), speed of movement and range of motion.

Each individual component of the training movement must be viewed as only a single element of the entire movement. The exercises with the highest transfer effect are those that are essentially similar to the actual movement or activity in all four components. It is important to note, however, that individuals cannot become expert at a particular movement or activity by training only with similar movements. For optimal results, repeated practice of the precise movement is required.

Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program.
For example, "non-functional," single-joint exercise can play a critical role in helping to strengthen a "weak link" that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.
In the final analysis, it must be remembered that functional training is not an all-or-nothing concept. A continuum of functionality exists. The only entirely functional exercise is the actual activity one is training for.
Accordingly, individuals shouldn't rely on any single group of exercises. Individuals should use all the weapons in their training arsenal. Functional strength training should serve as a supplement to traditional strength training, not as a replacement.
Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.

Have an exercise, fitness or healthy living question that you’ve been wanting to ask? Send your questions to AskTheExpert@acefitness.org and it may be featured in our weekly blog post.

TREADMILLS vs. ELLIPTICAL TRAINERS

2011-05-14T11:24:00.000-07:00

TREADMILLS vs. ELLIPTICAL TRAINERS

In the battle of cardio machines, gym-goers are loyal to their favorite cardio equipment. Whether you’re a treadmill lover or an elliptical enthusiast, follow these tips from the experts at Life Fitness to make the most of what your favorite cardio machine has to offer.
TREADMILLS

Outdoor Experience: If you’re a dedicated runner or even a novice jogger interested in re-creating the outdoor running experience, treadmill programs like the hill option can produce an authentic training experience while offering benefits of a controlled workout.
Incline and speed: While climbing a treadmill incline might not be as exhilarating as a mountain hike, it’s a great way to add variety and intensity to your workout, especially during cold, rainy months. Having the option of varying your treadmill speed can be extremely beneficial. Check out your treadmill’s pre-programmed speed and interval workouts, and use these to alternate running speeds and intensity levels, which can offer significant calorie burn.
Accessibility: Walking is the most popular form of cardio exercise, and the most compatible. Even if you’re unable to run, treadmill walking allows you to lessen the intensity of a cardio workout while still gaining heart and bone health benefits. If you can’t walk outside due to location or weather, the treadmill will always be a trusted option.

ELLIPTICAL TRAINERS

Safety: If you’re seeking a workout with less joint impact, the smooth motion of the elliptical offers an intense workout with less perceived exertion. It’s not as hard on your knees, hips and back, but this machine can still deliver a respectable calorie burn and aerobic heart rate.
Cross-training: The handlebars on elliptical trainers offer an upper body workout that’s in sync with your foot movement. Using the dual handlebars and legs simultaneously will give you a full-body workout, and you have the ability to alter stride length which gives you more freedom to tailor your workout.
Resistance and speed: The resistance on an elliptical trainer correlates to the incline on a treadmill – speed is determined by how quickly and steeply you move your feet. Try utilizing the adjustable ramp that many elliptical trainers offer, allowing for more variety in your workout.
Fun Factor: Some exercisers complain that running on a treadmill is boring. The repetitive motion in a forward direction can become dull, causing you to abandon your workout program. Elliptical trainers can keep things a little more interesting by allowing you to increase the resistance level and speed, while also giving you the option to reverse the pedals and use muscles in a different way.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtrd7-5AESLSh5y6nrS9RuVZ8CyJHmxBVnEiFNDNkcT0xLS4pFqejDbgcxywmVBIH6OodHDq3Ti8Afghirgbh48yJgAePzc1zqSuhAT-vdzdaw== or follow us on Twitter at http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtq85zchlS3Z02XcKX2yBXFGrzuAl3UhzTx1wc2gdCwZ4ayfzTutwDxgu6XltgU2znV0F9hefLZZHnBrysiirLtKELcGPUAamvT6oHf6EtNGqTDxR3QKvVmg or join our Facebook fan page at http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtqELWTbSkQDnapObDYUVeINxPEeZaE7qTORwTvbxisBLlv1_AORkP8SYNhymTGoY-LZlSL38YtjXSUqGiavsEP2cWSFyaavcF4cvAGbJgoBrngAZvwiB0k4.

Vision Fitness' Sprint 8 and HGH Growth Hormone

2011-05-09T19:20:00.000-07:00

Vision Fitness' Sprint 8 and HGH Growth Hormone

SPRINT 8 is the perfect fitness solution!
Vision Fitness has teamed up with Phil Campbell, author of "Ready, Set, Go! Synergy Fitness," to develop an anaerobic SPRINT 8 program found exclusively on Vision Fitness® cardio products. All you have to do is push a button to experience proven results. Here are some SPRINT 8 highlights:

Each workout takes only 20 minutes!
Effective for all ages and fitness levels
Naturally releases growth hormone (your "fitness" hormone)
Cuts body fat and tones muscle
Reduces wrinkles
Boosts energy
Improves speed and performance

If you are over 30, you are likely experiencing somatopause!
Somatopause is the medical term for the weight gain, loss of muscle, energy decline and wrinkled skin you experience when you hit middle age. To combat somatopause, medical researchers say people must incorporate anaerobic exercise into their weekly fitness routine. Anaerobic exercise programs, such as SPRINT 8, help you release your fitness hormone. Try SPRINT 8 at Empire Home Fitness today!

Unattainable Perfection – The Photoshop Effect

2011-05-07T11:08:00.000-07:00

Unattainable Perfection – The Photoshop Effect

Every day we are bombarded with images of seeming perfection staring back at us from the cover of magazines, tabloids, and advertisements.
Beyond the extreme diets, plastic surgery and performance enhancing drugs that many use to achieve impossible results there is the full time touch up artists doctoring every photo to achieve something unattainable.

Hoist V-Core Gym

2011-05-04T11:55:00.000-07:00

Independent Adjuster Pulley Arms featuring HOIST’s DP3 technology (Dual Plane Pulley Positioning) allows you to define your own starting position. The pushpin sets the horizontal position, while the one-handed gas-assisted lever sets the vertical position of the pulley arms.
Multiple levels of user instability to focus on core development and provide the ultimate in functional training.
Dual pulleys for alternating or tandem exercises on the high pulleys and DP3 pulley arms.
Adjustable back pad offers support and stability for beginning/intermediate exercises or can be moved up and away for advanced exercises.
Wide groove pulleys on all cable stations provide greater exercise range of motion and longer cable life.
Dual high pulleys allow for independent or dependent pulley exercises. HOIST’s Split Weight Cabling™ increases cable travel and delivers 50% resistance to both high pulleys and DP3 pulley arms.
Patented Radial Loc® weight system combined with vented shrouds provides smoother, quieter exercise movements.
Integrated accessory rack provides convenient storage for all accessories.

Life Fitness F1 Treadmill

2011-05-02T13:29:00.000-07:00

Life Fitness's new F1 Smart Treadmill brings a comfortable, more interactive cardio workout to the home. Featuring energy saving technology, FlexDeck shock absorbtion and the Virtual Trainer Website the F1 will help you go further.

DEVELOPING A FITNESS PROGRAM

2011-04-26T09:39:00.000-07:00

DEVELOPING A FITNESS PROGRAM

An important step in developing a long-term fitness program is to determine your goals. Is your primary goal to lose weight? Improve muscle tone? Relieve stress? Prepare for the spring racing schedule? Knowing what your goals are will help you develop a more successful exercise program. If possible, try to define your personal goals in precise, measurable terms over specific periods of time. Examples of these goals might include:

Decrease your waistline by two inches over the next two months.
Run the local 5K race this summer.
Get 30 minutes of cardiovascular exercise at least five days per week.
Improve your race time by two minutes over the next year.
Move from walking a mile to jogging a mile within the next three months.

The more specific the goal, the easier it will be to track your progress. If your goals are long-term, divide them into monthly and weekly segments. Long-term goals can lose some of the motivational benefits. Short-term goals are easier to achieve and will allow you to see the progress you are making. Every time you reach a goal, it is important to set a new goal. This will lead to a healthier lifestyle and will provide the motivation that you will need to move forward.
Track Your Progress
Now that you have set your exercise goals, it is time to write them down and make an exercise schedule that will help you achieve them. By keeping a fitness diary, you will stay motivated and know where you are in terms of reaching your goals. As time goes on, you will be able to look back with pride to see how far you've come.

EXERCISE GUIDELINES

Warm-Up
A warm-up activity should be a progressive aerobic activity that utilizes the muscles you will be using during the workout. There is no set warm-up intensity. A typical warm-up will produce a small amount of perspiration, but not leave you feeling fatigued. Intensity and fitness level will affect the duration of your warm-up, but 5-10 minutes is usually recommended.
Exercise Duration
A common question asked is, 'how much exercise do I need?' We recommend following the guidelines set up by the American College of Sports Medicine (ACSM) for healthy aerobic activity.

Exercise three to five days per week.
Warm up for five to 10 minutes before aerobic activity.
Maintain your exercise activity for 30 to 45 minutes.
Gradually decrease the intensity of your workout, then stretch to cool down during the last five to 10 minutes.

If weight loss is a major goal, participate in your aerobic activity at least 30 minutes for five days each week.
Exercise Intensity
The next question asked is, 'how hard do I need to work out?' To reap the most cardiovascular benefits from your workout, it is necessary to exercise within a recommended intensity range. We recommend using one of two methods to measure exercise intensity. These two methods are performed by monitoring your exercise heart rate or by using the Rate of Perceived Exertion (RPE).
Target Heart Rate
Target Heart Rate is a percentage of your maximum heart rate. Target Heart Rate will vary for each individual depending on age, current level of conditioning, and personal fitness goals. Exercise heart rate should range from 55% to 85% of your maximum heart rate. As a point of reference, we use the predicted maximum heart rate formula of (220 minus age) to determine your heart rate training zone. Please use the following chart to determine your predicted Target Heart Rate.

Example:
If you are a 30-year-old, your predicted maximum heart rate is 190 based on the (220 minus age) formula.
220 - 30 = 190
Based on the chart above, your heart rate training zone is 104 to 161, which is
55%-85% of 190.
Rate of Perceived Exertion
Rate of Perceived Exertion (RPE) is one of the easiest ways to monitor exercise intensity. By becoming familiar with the RPE scale, you can continually assess your level of intensity and insure a level of exertion that is comfortable. An increase in exercise intensity is directly related to elevation in exercise heart rate. Consequently, RPE can be used alone or together with heart rate when monitoring exercise intensity.
RPE SCALE
0 Nothing at all
.5 Very, very weak
1 Very weak
2 Weak
3 Moderate
4 Somewhat strong
5 Strong
6
7 Very strong
8
9
10 Very, very, strong
Maximal
The recommended RPE range during exercise for most people is between 3 (moderate) and 5 (strong). The RPE should be independent of your pace.
Balanced Fitness
While cardiovascular exercise has been the primary method of fitness for many programs over the years, it should not be the only method. Strength Training and Flexibility Training have become more popular as exercise has developed. Incorporating Strength and Flexibility Training into your current exercise program will give you the balance you need to improve your athletic performance, reduce susceptibility to injury, increase metabolic rate, increase bone density, and reach your goals faster.
Strength Training
Strength Training was once known as an activity performed by young males only. That has changed with the advances in scientific research on Strength Training over the last 20 years or so. Research has proven that, after age 30, we begin to lose muscle mass if we do not incorporate Strength Training into our exercise program. With this decrease in muscle mass, our ability to burn calories decreases, our physical ability to do work decreases and our susceptibility to injuries increases. The good news is that, with a proper Strength Training program, we can maintain or even build muscle as we age. A proper Strength Training program will work the muscle groups of the upper and lower body. There are now many options available for Strength Training including: yoga, Pilates, selectorized machines, free weights, stability balls or medicine balls, exercise tubing and body weight exercises, just to name a few.
Recommendations for a minimum Strength Training program include:
Frequency: Two to three days per week
Volume: One to three sets consisting of eight to 12 repetitions.
Stretching
Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training, even though it is just as important. A good stretching program will help to maintain flexibility of the hips and lower back. A flexible person will be less likely to injure themselves in common activities, such as reaching, twisting and turning, or in uncommon activities such as the annual softball tournament.
Before stretching, take a few minutes to warm up the muscles because stretching a cold muscle can cause injury. Start your stretch slowly, exhaling as you gently stretch the muscle. Try to hold each stretch 15 to 30 seconds. Don't bounce when you stretch. Holding a stretch offers less chance of injury. Don't strain or push a muscle too far. If it hurts, ease up. Here are a few stretches you can incorporate into your exercise program:
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers toward your toes, exhaling as you go. Hold for 15 to 30 seconds. Return to the start position, and repeat as necessary.

STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold to stretch. Your knee should be pointing toward the floor. Hold the stretch for 15 to 30 seconds. Repeat with your right leg, and continue to alternate as necessary.

STANDING CALF STRETCH
Standing about three to four feet from the wall, take one step forward with your right foot. Place your hands on the wall in front of you. Bend your right leg slowly, using your movement to control the amount of stretch in the left calf. Your left heel should remain on the ground. Slowly bring yourself back to the starting position and switch legs. Repeat as necessary.

BICEP/CHEST STRETCH
Grasp an immovable object (pole or corner of a wall) with your feet planted firmly and evenly on the floor. With the palm of your stretched side facing forward, rotate your hips away from that hand. Be careful not to rotate too far or hyperextend the elbow joint. Hold the stretch for 15 to 30 seconds. Repeat with the opposite side, and continue to alternate as necessary.
TRICEP STRETCH
Stand erect with your eyes fixated straight ahead. Raise and bend your right arm until your forearm is parallel to the floor (palm down). Grasp the area below the right elbow with your left hand. Gently apply a constant upward force for 15 to 30 seconds. Switch arms and repeat as necessary.
SHOULDER STRETCH
Make sure your feet are even and planted firmly on the floor. Grasp your right arm, behind the elbow, with your left hand. While keeping both elbows bent, apply a gentle, constant pull to the left for 15 to 30 seconds. Switch arms and repeat as necessary.
UPPER BACK STRETCH
Stand facing an immovable object, feet even and flat on the floor. Grasp the object (fingers interlocked or one hand over the other) and slowly move your hips to the rear. Be very careful not to round your back. Only stretch as far as your comfort zone. Hold for 15 to 30 seconds and repeat as necessary.

If you experience chest pains, dizziness or shortness of breath, stop exercising immediately and consult your physician before continuing any exercise.

Brought to you by Vision Fitness http://home.visionfitness.com/wellness-tools/general-fitness-info/

THREE MONTHS TO A TIGHTER TUMMY

2011-04-18T15:48:00.000-07:00

THREE MONTHS TO A TIGHTER TUMMY

Your “core” is made up of the muscles in your abdomen, back and sides. When these muscles are all strong and toned, you stand straighter, your tummy gets flatter and your waist looks smaller. A well-toned torso makes your whole body look and feel slimmer, fitter and healthier.
Following these tips from Life Fitness will improve your core strength and have a positive impact on every move you make. Three core sessions per week, paired with a solid cardio program and calorie controlled diet, will get you on your way to tight abs just in time for summer.
Keep up the cardio. Incorporate a 30 to 45-minute cardio workout at least five days a week if you are serious about peeling off some of the flab. Try a session on an elliptical cross-trainer or treadmill, take a spin class or do laps in the pool.
Manage your diet. Remember the concept of calories-in versus calories-out to burn off extra body fat. You must burn more calories than you consume to see significant results. No one will see your hot new abs if there is body fat shielding them.
Try standard crunches. Standard crunches have replaced the traditional sit-up. To do a crunch correctly, keep your lower back on the ground with hands behind your head, fingers unclasped. Bend your legs at the knee with your heels slightly raised from the ground and use only your ab muscles to lift your upper body toward your knees. Hold for two seconds, then repeat. Try three sets of 25 during each core workout.
Test out bicycle crunches. This exercise requires both upper and lower ab muscles because your legs will move in a bicycle motion as your body is raised in a crunch. Lie flat on your back with hands behind your head. Lift your legs off the mat and move them through the motions of riding a bicycle, meeting your right knee with the left elbow and vice versa. Try three sets of 20 during each core workout.
Stabilize your crunches. Balancing on a ball makes your abs work harder than standard crunches. Sit on the balance ball, roll slightly forward to find a comfortable lying position for your lower back and keep your feet wide for a balanced base. Cross your arms over your chest and contract your abs to lift your torso off the ball – hold for two seconds and lower yourself back down on the ball. Try three sets of 20 during each core workout.
Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit http://www.lifefitness.com/

Cardio Execise: Do It For Your Heart

2011-04-09T11:21:00.000-07:00

Cardio Execise: Do It For Your Heart

According to the Centers for Disease Control and Prevention, 10 times as many women die of heart disease as breast cancer each year, but only 20 percent of women consider heart disease their greatest health risk. Follow these tips from the exercise experts at Life Fitness to help you take preventative steps towards reducing the risk of heart disease and stroke.
Adults should get at least two and a half hours of moderate cardiovascular activity a week - working to meet this weekly goal will be a great start to reducing your risk of fatal heart disease.
Starting a Cardio Program

To qualify as cardio exercise, the activity should be continuous and require use of the large muscle groups like arms, legs, thighs and abs.

Aim to do at least 20 minutes of cardio exercise three to five days a week; devoting 60 minutes is ideal, but if your schedule doesn’t allow for hour-long workouts, concentrate on the intensity of your efforts during the time you do have.

For low-to-moderate intensity, exercise at 60 to 75 percent of your maximum heart rate. Adding in high-intensity intervals as you progress will burn more calories and increase your aerobic capacity. For high-intensity exercise, increase your efforts to reach 80 to 90 percent of your MHR.

If you ever experience dizziness, chest pain or lightheadedness while exercising, stop immediately. If you’re unsure whether high-intensity cardio exercises are appropriate for you, talk to your physician before starting a routine.

Heart-Healthy Cardio Benefits

Endorphins released during cardiovascular exercise will naturally elevate your mood and increase your energy levels.

Cardio-based workouts kick up your metabolism rate, so weight loss will be easier to achieve.

Cardio exercise helps reduce symptoms of anxiety, stress, depression and tension, and allows for better quality sleep.

Blood pressure can decrease and levels of high density lipoprotein (HDL), known as good cholesterol, can increase as a direct result of continuous cardio exercise.

Increased blood flow stemming from cardio exercise will deliver more oxygenated blood to the working muscle, giving it the fuel it needs to perform at its best.

Be patient with your body and take time to transition from lower to higher intensity cardio workouts. If you invest the time, cardio exercise can offer your heart significant health benefits that could help save your life.

SPRING CLEANING: CLEAN HOUSE BY LOSING YOUR EXCUSES

2011-04-04T09:02:00.000-07:00

SPRING CLEANING: CLEAN HOUSE BY LOSING YOUR EXCUSES

It’s time to reawaken the hibernating bear in all of us and kick start a commitment to good health. Follow these tips from the experts at Life Fitness to recognize the excuses that may be sabotaging your seasonal goals.
Excuse #1: I’m too overweight to exercise.

Some people are afraid to join a gym because they think they’ll be the only overweight person there. In fact, you will find people of all shapes, sizes at the gym and most gym-goers will be far too focused on their own bodies to pay any attention to yours.
Even if a gym environment is not right for you, there are plenty of other options. Put on a pair of walking shoes and start striding through your neighborhood in the morning. If you’re not comfortable with exercising in public, perhaps it’s time for you to invest in a piece of home cardio equipment. Doing so will allow you to exercise in the privacy of your own home.
Excuse #2: Exercise is boring.
It doesn’t have to be. Variety and playfulness are essential to healthy movement. When you were a kid, exercise was fun because you didn’t call it exercise. You called it ’riding bikes’ or ‘going swimming’ or ‘playing tag’. At what age did we stop having fun through movement?
Try putting activities like this on your list: play hide-and-seek with your kids; play Frisbee with your dog; play tennis with your spouse on Saturday mornings. The important word here is play. If you’re working out indoors, make your experience fun by watching a movie or listening to great music while you’re moving.
Excuse #3: I don’t have time to exercise.
The calories you burn at 6:00 PM are no different than the calories you burn at 6:00 AM. The important thing is to work on your cumulative caloric burn throughout the day.
Making a 10-minute workout your very first activity of the day is a great way to start your mornings. If you are not a morning person, try fitting a 10-minute workout into your lunch break. Or take 10 minutes for exercise as soon as you get home from work, while watching your favorite news show or sitcom. If you manage to do all three, congratulations! Those 30 minutes of exercise are just as good for you as one full 30-minute session.
Excuse #4: It’s my genetics.
This is true to a point – genetics play a role in cholesterol and heart disease, but 70 percent of aging is simply lifestyle. So the little choices you make every day – like taking 10 minutes at the beginning and end of your day for exercise – are just as important as genetics in determining how long you live and how well you feel.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit http://www.lifefitness.com/.

Spring Cleaning Clearance!!

2011-04-01T11:30:00.001-07:00

Designing Your Home Gym

2011-03-28T09:00:00.000-07:00

Brought to you by Life Fitness Media http://video.lifefitness.com/

Traditional vs. Functional Strength Training

2011-03-21T09:41:00.000-07:00

Brought to you by Lifew Fitness Media http://video.lifefitness.com/

Top Five Fitness Mistakes

2011-03-19T10:41:00.000-07:00

Top Five Fitness Mistakes

Are your workouts helping or hurting? Whether you are a fitness novice or a regular enthusiast, you may be making easy to fix blunders when it comes to your routine that are undermining your potential and your progress. Here are five common mistakes to recognize and avoid:
Overdoing it. If you can barely walk the next day, you won’t be able to exercise. A little soreness and stiffness is fine but if your workouts are sending you straight to the medicine cabinet or right back to bed you’ve pushed too hard for your current level of fitness.
Doing too little. If you’re not breaking a sweat, breathing a bit harder, and not getting your heart rate up, you’re not going to see the kinds of results that will inspire you to stay with your regimen.
Watching the clock. There is a lot of advice out there telling you to spend at least an hour a day working out to see results. If you work full time or have kids, an hour a day might be unrealistic. And if you can’t manage an hour, why bother? Right? Wrong. Don’t be afraid to start small. Ten minutes a day is better than zero minutes a day. The key is to establish a routine that is versatile, flexible, fun and fits your lifestyle.
Checking your weight everyday. Your weight can vary by several pounds, depending on water, hormone fluctuations and the type of workouts you’ve been doing. If you’re getting on the scale once a day or more you’re setting yourself up to be discouraged. The experts at Life Fitness recommend giving yourself other goals instead, like fitting into your old jeans or completing a 5K.
Expecting immediate results. We get impatient and disappointed when we can’t take weight off as fast as we can put it on. Remember, an extra pound means you’ve consumed 3,500 extra calories and you will have to burn an extra 3,500 calories to lose that pound. Many people tend to get discouraged if they don’t see quick, visible, dramatic results, but the bottom line is being fit is a lifestyle and a process, not a quick fix.
Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on FitTips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our facebook fan page at www.facebook.com/lifefitness.

Benefits of Using an Elliptical Crosstrainer

2011-03-07T10:23:00.000-08:00

Is it an elliptical? A cross-trainer? Or both? No matter what you call it, it’s the hottest piece of fitness equipment available today. Introduced less than a decade ago, the elliptical cross-trainer already is among the most popular cardiovascular machines in both homes and health clubs.
Called “elliptical” because of the oval path the foot pedals travel, elliptical cross-trainers can be the all-in-one-tool of cardiovascular exercise. Efficient and effective, cross-trainers offer a fluid exercise motion with virtually no impact on the joints. Plus, ellipticals allow users to move forward and backward, which trains different leg muscles; and machines with moving arms provide an upper-body workout for even more aerobic benefit.

The elliptical cross-trainer is an excellent investment for almost anyone looking for an efficient total-body workout. But before shopping around, it’s a good idea to consider three important things:

You get what you pay for. Elliptical trainers are available at a wide range of prices, but there is usually a direct correlation between price and quality. Better-made machines may cost a little more, but they tend to be more comfortable to use and more durable over time.
Family matters. Consider how many people will use the cross-trainer. The heavier the equipment’s workload, the more important it is to find a more durable machine. If more than one person will use the machine, look for a model with variable stride lengths – like the Life Fitness X5 total-body elliptical cross-trainer – which can accommodate people of different heights and allow users to simulate walking, jogging, running or sprinting.
A place of its own. Making a commitment to exercise is great, but don’t forget to make space, too. Measure the area in your home where you plan to put the elliptical. A typical machine can be 80 to 90 inches long and about 24 to 36 inches wide. Height also is important as you have to account for both the step-up height on the machine, which is around 17 inches, and the height of the user.
Now you’re ready to shop. The best places to look are at authorized specialty fitness equipment stores, which carry a broad range of higher-quality equipment and usually are staffed by certified fitness professionals who can explain equipment features. When you go, wear your gym shoes and appropriate attire, because it’s essential to try before you buy.
During your “test runs,” three more guidelines will help you make the right purchase:
Comfort zone. Test several machines for at least five minutes each, so you can ensure the one you select feels comfortable to use. The pedals, stride length and range of motion should suit your body.
Familiar feel. If you use an elliptical cross-trainer at a health club, try the home version made by the same manufacturer. Chances are you’ll be more accustomed to the feel and features.
Program for success. During your in-store test runs, examine the equipment’s exercise programs. Be sure the machine has an easy-to-understand console, useful options and a variety of programs – like fat burning and sport training – that will keep you motivated; but be sure you’re not paying more for extras you’ll never use.

Finally, the right elliptical cross-trainer should provide years of worry-free use. So look for equipment made by a reputable manufacturer that comes with a solid warranty and buy from a company that can service the machine if necessary.
Once your cross-trainer is in place, resolve to use it regularly, and before long you’ll agree with the millions of others who exercise on cross-trainers: No matter what you call it, it provides a fabulous workout.

Brought to you by Life Fitness Media http://video.lifefitness.com/

COUNTDOWN TO SUMMER: SETTING FITNESS BENCHMARKS

2011-03-01T11:15:00.000-08:00

COUNTDOWN TO SUMMER: SETTING FITNESS BENCHMARKS

If you use these spring months right, you’ll be able to lose the holiday pounds, firm up your muscles and be ready to rock that swimsuit by June. Follow these tips from Life Fitness to pace yourself, set realistic goals and get ready for a great summer!
Cardio: Step away from the comfy couch and get your heart pumping by taking a dance class, running on the treadmill and hopping on an elliptical, or get some fresh air by lacing up for an outdoor walk/run. Keep tabs on your heart rate and never skimp on the warm-up.

During March: Concentrate on building a base and improving your cardiovascular endurance. Start walking now and work up to jogging by week two. Aim for 20 minutes a day, five days a week for the first two weeks of March. Add 10 more minutes a day when you reach week three.
During April and May: Continue with 30 minutes of heart-pumping activity five days a week. Increase your intensity as you feel stronger – try extending your cardio session by one minute each day you workout.

Strength Training: Begin with building your core strength. Try some body planks and balance exercises like standing on one leg with your eyes closed for 20 seconds. Then, start sculpting your muscles with a mix of machines and free weights. Aim to incorporate 30-minute strength training sessions into three of your five weekly workouts.

During March: Focus on buns and legs. During your three weekly strength workouts, perform two sets of 10 squats using your body weight as resistance. During those same workouts, use the leg extension machine to isolate and firm up your quads by performing two sets of 10 extensions. Don’t let your calves be the forgotten leg muscle – perform two sets of 10 to 12 calf-raises to finish off the strength training portion of your workout.
During April and May: Use these months to tone your arms and abs. During the first week of April, build up your biceps with two sets of 10 seated curls and shoulder presses – try a cable machine to really challenge your shoulders.

To tone up the mid section, use the Dual Adjustable Pulley machine for weighted crunches three times a week. Try four sets of 12 crunches during each workout, increasing the number of sets as you feel stronger.

Stick to your plan, and in three months you’ll be able to sport that swimsuit with confidence!

Exercise and Type 2 Diabetes

2011-02-28T15:05:00.000-08:00

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved

Exercise and Type 2 Diabetes

The incidence of type 2 diabetes is on the rise, which experts largely attribute to the rise in obesity. Type 2 diabetes, which is responsible for 90 to 95% of all diabetes cases, is more common in adults, but as rates of childhood obesity increase, more young children are being diagnosed with the disease. The good news is that simple lifestyle changes can prevent and, in some cases, counter the course of this disease.

Type 2 Diabetes Explained

Following digestion, a hormone called insulin is released into the blood from the pancreas. Among insulin’s primary roles is its ability to allow carbohydrates (absorbed in the form of glucose) and proteins to enter muscle cells, where they are stored or used for energy. With type 2 diabetes, some insulin is produced, but the body does not effectively use it. This condition is known as “insulin resistance” and prohibits glucose from entering the cells. In turn, blood glucose rises to abnormal levels in the blood. If unchecked for extended periods, elevated glucose levels lead to heart disease, kidney failure, blindness and nerve dysfunction.
Type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors, such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle.
However, the same techniques that are used for prevention of this disease—a healthy diet and regular exercise—can be used to control and possibly reverse its progression.

Exercise Can Help

The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and effectively take glucose out of the blood and into the cell. Exercise also helps to decrease the risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat.

Exercise Recommendations

If you have type 2 diabetes, you should adhere to the following exercise guidelines:

Always consult with your physician before starting any exercise program to determine the potential risks associated with exercise.
Cardiovascular exercise—Strive to accumulate a minimum of 1,000 kcal expended through physical activity each week. Pending current conditioning levels, this may require three to seven days per week of low-to-moderate intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise is highly recommended.
Resistance training—Perform resistance-training activities at least two days per week, targeting the major muscle groups. Complete a minimum of one set of 10 to 15 repetitions of each exercise at a low-to-moderate intensity.
Flexibility—Perform stretching exercises at least two to three days per week, stretching major muscle groups to the point of tension (not pain) for 15 to 30 seconds. Complete two to four repetitions of each stretch.
The ultimate goal is to expend a minimum of 1,000 calories per week via physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.

What are the precautions?

If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Also, exercising with a partner and wearing an ID bracelet indicating one’s diabetic condition are very important.
Finally, don’t forget to check with your physician prior to beginning a physical-activity program and return regularly to assess the diabetic complications. If complications of the eyes, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

Additional Resources

American Diabetes Association—Exercise: www.diabetes.org/weightloss-and-exercise/exercise/overview.jsp/
Centers for Disease Control—Exercise and Diabetes: www.cdc.gov/diabetes/faq/exercise.htm/
Mayo Clinic—Diabetes and Exercise: www.mayo_clinic.com/health/diabetes-and-exercise/DA00036/

Octane Fitness Elliptical Cross Trainers

2011-02-23T14:47:00.000-08:00

Octane knows what it takes to be the best year after year after year, and nowhere is that fact more evident than in the flagship Q47 Series cross trainers. These top-of-the-line ellipticals deliver club-quality form, function and results to your home gym; they are unquestionably the most ergonomically advanced and technologically superior ellipticals available. The Q47c and Q47ci feature Octane’s signature workout boosters and the ingenious CROSS CiRCUIT+™ strength-training program—all designed to get you motivated, moving and seeing results faster than ever.

Vision S7100 Suspension Trainer

2011-02-19T12:35:00.000-08:00

Vision S7100 Suspension Trainer

The S7100 is our new, entry-level Suspension Elliptical™ trainer and is loaded with great features. It uses an ECB magnetic resistance system with a 23-lb. flywheel and a supersilent Quiet-Glide™ drive to create a durable machine that offers smooth resistance changes. The PerfectStride™ motion, two-inch pedal spacing, and 20 to 21.5-inch stride length provide the most comfortable and ergonomic stride motion you can get on an elliptical trainer. It also comes with 20 levels of incline ranging from 18-37% to add variety to your workouts. This model comes standard with heavy gauge steel construction.

President's Day Sale now through Tuesday!!

2011-02-18T19:43:00.001-08:00

Hoist V-6 Personal Pulley Gym

2011-02-17T18:53:00.000-08:00

Step 360 Pro

2011-02-14T17:20:00.000-08:00

The unique Step360™ Pro is an incredible training tool that compliments workout sessions for all ages, fitness levels, and skill capacities. A flat, stable platform atop two independently inflated 360 air chambers is the secret. Adjusting the air in the chambers modifies the height of the platform, while varying the degree of 360° rotational oscillation. Durable, non-slip platform surface for more demanding jumping, landing, and bounding activities. Platform tubing anchors for combined strength/balance exercise moves.

Strengthen Your Abdominals With Stability Balls

2011-02-12T16:00:00.000-08:00

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved

Strengthen Your Abdominals With Stability Balls

One of today’s most versatile pieces of exercise equipment looks more like an overgrown beach ball than a useful fitness tool.

The stability ball—an extra-large, inflatable orb designed to improve balance while targeting specific muscle groups—has grown in popularity since its mainstream introduction in the late 1980s and early 1990s.

The stability ball can be adapted for many uses, including developing core strength, improving posture and facilitating stretching, among others. Its application is particularly widespread in the physical therapy industry, where it was first put to use in the 1960s.
Thanks to fitness professionals’ interest in the stability ball and its numerous benefits, there have been several exercise programs developed for just about every need, desire and body part.

The Stability Ball and Your Core

So much of the exercise that people do, such as running and cycling, focuses on the lower body. Not much attention is paid to the trunk, or core, of the body. It is the muscles of the core—the abdomen, chest and back—that stabilize the rest of the body.
Think of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities, and is especially important when you add a heavy load, such as weights, to your workout.
It is important when you are strengthening the core that you create balance between the muscles of the abdomen and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower-back muscles. Exercising with stability balls helps to develop and strengthen those muscles.
Infomercials and magazine advertisements seem to be targeting individuals who want to strengthen their abdominal muscles. However, the stability ball is well equipped to help you safely and effectively develop a strong, stable well-functioning core.
Here are three exercises that can be performed with a standard stability ball that target all three major sections of the abdominal muscles:

Supine trunk curl—Start with the top of the ball beneath the center of the back. Press the lower back into the ball and tighten the abdominals as you curl the rib cage toward the pelvis. Slowly return to the starting position.
Supine oblique curl—Start with the top of the ball beneath the center of the back, then stagger your feet and rotate your hips to one side. Anchor the lower hip to the ball and move the rib cage in a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.
Forward transverse roll—Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90-degree angle. From this starting position, roll the ball forward as you simultaneously extend your arms and legs. Contract your abdominals to help support your lower back, which should not be strained.

Roll as far forward as possible without compressing the spine, drooping the shoulders or rounding the torso. Return to the starting position.

The Benefits of Balls

Besides providing balance training, stability balls work the trunk in almost every exercise that is performed. By concentrating on the abdominal section, your posture will improve and you will find that you are generally more balanced and aware of your body movements. Your core will be more prepared to support the rest of your body in whatever activity you choose to do.

How to Choose a Ball

It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be.
If you are just beginning, overweight, an older adult or you are generally deconditioned, you may want to consider using a larger, softer ball. When sitting on the ball, your knees and hips should align at a 90-degree angle.
Following are general guidelines for buying the right size stability ball:

Under 4'6" (137 cm): 30 cm ball (12 inches)
4'6"–5'0" (137–152 cm): 45 cm ball (18 inches)
5'1"–5'7" (155–170 cm): 55 cm ball (22 inches)
5'8"–6'2" (173–188 cm): 65 cm ball (26 inches)
Over 6'2" (188 cm): 75 cm ball (30 inches)

Additional Resources

American Council on Exercise: Stability Ball Training by Sabra Bonelli: http://www.acefitness.org/acestore/p-292-stability-ball-training.aspx
About.com: www.exercise.about.com/cs/exerciseworkouts/l/aa121200b.htm
American Council on Exercise—ACE Exercise Library: http://www.acefitness.org/exerciselibrary

Teeter Inversion Tables

2011-02-11T11:14:00.000-08:00

Vision Fitness' Sprint 8

2011-02-08T10:14:00.000-08:00

The Sprint 8 Program found exclusively on Vision Products

See store for product demonstration http://www.empirehomefitness.com/

Octane Fitness xRide Seated Ellipticals

2011-02-05T11:10:00.000-08:00

Try one today http://empirehomefitness.com/octane-fitness-xr6-seated-elliptical-cross-trainer/2/4/710/

Jump Start 2011: A Man's Must-Follow Beginner Guide to Fitness

2011-02-03T16:54:00.000-08:00

Jump Start 2011: A Man's Must-Follow Beginner Guide to Fitness

Men often judge physical fitness by the size of their muscles. They tend to skimp on cardio exercise and flexibility, spending a majority of their workout pumping iron. While weight training is an integral part of a successful workout regime, the experts at Life Fitness suggest keeping your workout balanced with equal time spent flexing, heart conditioning and stretching.

1. Don’t start off as a workout-aholic. Many gym beginners train feverishly at first then find that they can barely move the next day. Overly sore muscles will keep you away from the gym, ending your fitness program before it ever started.

2. Always warm up before strength training. Increasing your body temperature by riding a stationary bike or walking on a treadmill for ten minutes will decrease your chances of injury while strength training. And flexibility is important for whole-body fitness, so follow your workout with a five- to ten-minute stretch.

3. Do fat burning cardio workouts. Interval training for at least 20 minutes can really get the heart pumping – running or walking uphill on the treadmill, hopping on the elliptical cross-trainer or swimming laps are all great ways to increase your heart rate. Cardio also helps you deal with depression and stress, improves metabolism, promotes better sleep and reduces the risk of various health issues like diabetes, heart diseases, cancer, fatigue and high cholesterol.

4. Weight train three days a week. Rest a day in between each weight lifting session to give your body recovery time, and never train muscles that are still sore. Start by using muscle building resistance equipment like the Hammer Strength Plate Loaded machines since they give you instruction on form, which is important to follow. Some basic weight training exercises include front squats, seated rows, lat pull-downs, bicep curls, leg presses, hamstring curls and the chest press. Visit video.lifefitness.com for instructional videos.

5. Eat protein after strength workouts. Without proper nutrition, you won’t increase muscle mass regardless of how much you lift. Protein helps in repairing and rebuilding your muscles, so incorporate foods that are high in protein but low in fat, like lean meats or cottage cheese, into your weekly diet.

6. Switch up your workout. Your body easily adapts to routine. If you feel like your body has reached a plateau, change your routine to continue gaining strength, muscle growth and definition.

Set goals, educate yourself and listen to your body. Change can be subtle, but if you stick to an effective workout program, results will happen!

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page at www.facebook.com/lifefitness

Components of a Good Workout Program

2011-01-31T15:48:00.000-08:00

Brought to you by Life Fitness Media http://video.lifefitness.com/

Benefits of Heart Rate Monitoring

2011-01-29T12:46:00.000-08:00

Brought to you Life Fitness Media http://video.lifefitness.com/

2011-01-29T10:36:00.000-08:00

Lift like a Girl - Women Can't Afford to Ignore Weight Training

For many women, the idea of lifting weights brings images of body building, bikini-clad women with a just-out-of-the-booth tan. You only have to take a quick look around your gym and you'll likely find the guys piling into the weight room while the women rush to the nearest elliptical cross-trainer. But adding a strength training routine to your workout doesn't mean you're destined to be the next Gladiator.
Here are some reasons from Life Fitness to pick up the weights and get started:

Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don't produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition.
Change Your Body: Many of us just want to shed some of those extra pounds but aren't finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better.
Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned.
Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come.
Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis.
Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.

Consumer Digest Best Buy Award

2011-01-27T19:25:00.000-08:00

Receiving a "Best Buy" award from Consumer Digest, you just can't go wrong with the X20 Elliptical from Vision Fitness.

See it here: http://empirehomefitness.com/vision-fitness-x20-elliptical-trainer/2/4/1106/

Vision T9200 Treadmill

2011-01-20T18:12:00.000-08:00

Giving you the option of what type of electronic features you want your treadmill to have, the T9200 by Vision Fitness is sure to be perfect for any budget.

See it here: http://empirehomefitness.com/vision-fitness-t9200-treadmill/2/3/971/

Top Fitness Mistakes To Avoid

2011-01-11T09:37:00.000-08:00

Top Fitness Mistakes To Avoid

The beginning of a new year usually spurs holiday over-consumption regret. This remorse may be the motivation that leads to a new gym membership and the resolve to get fit in 2011. Follow these tips from the Life Fitness experts to make the most of your investment and avoid common mistakes that deter fitness goals.

Mistake #1: No set plan. If you don’t have established goals to help you meet your objectives, you may end up frustrated.

Solution: Set specific goals that you can achieve every day. Let the success of small goals build your momentum to achieve your final objective of a healthy lifestyle or weight loss. Determine what goals are best in your structured exercise program – connecting with a trainer, coach or workout partner can help establish a plan. Write down your plan, keep reminders in various locations and make yourself accountable by telling family and friends your exercise intentions.

Mistake #2: Overdoing it. Delayed Onset Muscle Soreness (DOMS) is common when starting a challenging new workout routine and may deter you from maintaining your routine. If you are over-enthusiastic and attempt too much too soon, you’ll feel the effects for several days, sometimes even weeks.

Solution: To avoid hitting a DOMS roadblock, start slow and build up to a steady, challenging workout. Concentrate on proper technique and learn the basics before moving onto more complicated workouts. The Life Fitness Virtual Trainer website is a free resourceful tool that can help you set and manage your workouts to be sure you don’t overdo it.

Mistake #3: Watching the clock. Some experts suggest that you should spend at least an hour in the gym in order to see results, but if you have kids or work full-time, an hour-long workout can be a challenge and impossible to maintain.

Solution: Use your time wisely. Working out for 20 available minutes is significantly better than not working out at all. The key is to establish a flexible, enjoyable routine that works with your lifestyle. Doing so will make you more likely to stick with it.

Mistake #4: Over-eating after a workout. Exercisers often think they have "earned" the extra calories burned through a workout and end up overriding their fitness progress by eating more than normal.

Solution: Many weight loss experts cite this as the reason why exercisers actually put on extra pounds. Be aware of your food intake after a workout and keep in mind that while your body needs carbohydrates and protein to refuel after exercising, your post-workout intake should not be significantly more than your normal intake.

Mistake #5: Replacing sleep with exercise. With busy schedules and hectic work weeks, people sometimes sacrifice sleep in order to fit in a workout.

Solution: Sleep is vital for hormonal balance. While adjusting your schedule to incorporate fitness is important, it should not mean that you are going without sleep to do so. If you are getting up one hour earlier to exercise, go to bed one hour earlier to maintain a healthy balance.

A successful year in fitness starts with a plan of daily goals and builds gradually to achieve realistic objectives.

Precor S3.25 Home Gym with Leg Press

2011-01-06T20:00:00.000-08:00

An amazing deal, the Precor 3.25 Home Gym is brand new in a box, comes with a leg press and is 50% what it retailed for! Come stop by and check it out!

See it here: http://empirehomefitness.com/precor-s3-25-home-gym-w-leg-press/17/35/953/

Reducing Workplace Stress

2011-01-03T15:14:00.000-08:00

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved

Reducing Workplace Stress

Do you have a demanding boss or difficult co-workers? Stacks of work to get done and not enough time? Everyone encounters job stress sooner or later — but that doesn’t make it easier. There are many aspects of your work environment that you have no control over — but you can take action to manage stress so that work doesn’t take a toll on your well-being.

Stress Matters
Workplace stress has been linked to serious health problems — including heart attack. Your body releases greater amounts of the hormone cortisol in response to stress — stimulating an increased appetite for high-fat, high-sugar foods, and increasing fat storage in the abdomen. A study of workers coping with corporate restructuring and layoffs revealed that chronic job stress led to weight gain. Not surprisingly, consumption of high-fat, high-calorie vending machine snacks went way up during the most stressful periods. Research also shows that intense job stress is an independent risk factor for high blood pressure at work, home, and even while sleeping.
Work Mindfully
Mindfulness is a way of zeroing in on the here and now instead of ruminating over the past, mulling over the future, or doing several things at once. Give your full attention to the task at hand, whether it’s a call, a meeting, or a project. Scrolling through your messages while on a phone conference may feel productive — but in the long run, multitasking will only add to your stress and drain your energy.
Be Nice
Get to know your co-workers by asking about their weekends, inviting their opinions, and eating lunch together. Collegial co-worker relationships make the workplace more pleasant for everyone —and studies even show that a positive outlook is contagious. Offer genuine compliments. Smile frequently — it’ll boost your mood and encourage those around you to lighten up.
Communicate Well
Miscommunication is the root of many workplace conflicts. Clarify details and expectations for every job task. Check for understanding if you’re the one dishing out assignments.
Annoying co-workers are best dealt with immediately and directly — or the behavior may get worse. If your co-worker distracts you with loud, lengthy personal calls, talk with her privately instead of just getting frustrated. If it continues, speak with your manager.

Shake It Off
You can let yourself get wound up and upset about things that happen at work — or you can respond differently. Instead of stewing about a project that was dumped on you, could you view it as an opportunity to showcase your skills, talent, and teamwork — or speak with your supervisor? Instead of letting one grumpy customer get you down, can you focus on the 50 grateful customers you helped today? Take a few full, deep breaths to clear your mind and proceed down a more positive path.
Practice Smart Self-Care
Regular exercise and good nutrition — along with time for fun and relaxation —boosts your ability to cope with stress. And when you’re well-rested, stressors are more manageable. Consider taking a walk at break time, or meeting a friend for lunch. Learn relaxation breathing and stretching exercises to do at your desk. Choose high-energy, nutritious foods for meals and snacks. Cultivate a healthy sense of humor; look for the laughable moments in everyday life at work.
Get Help
If your best efforts don’t reduce your stress and talking with your manager doesn’t help, seek advice from your human resources department or employee relations representative. Some employers offer employee assistance programs (EAP) that provide confidential, 24/7 phone consultation with professional counselors for personal matters and workplace issues. If your employer offers this benefit, don’t hesitate to use it.
Make a Change
Life is too short to spend it in a toxic workplace — and living with chronic stress isn’t a long-term solution. No job is stress-free, but if your current job isn’t a good match for your interests, talents, and goals, create a plan to move on. Paint a realistic picture of your dream job by talking with others in your desired line of work before you make the leap.

References:
Clays, Els Leynen, Francoise De Bacquer, Dirk Kornitzer, Marcel Kittel, France Karasek, Robert PhD; De Backer, Guy, High job strain and ambulatory blood pressure in middle-aged men and women from the Belgian job stress study, JOEM April 2007, Vol. 49, Issue 4, pp.360-367. Abstract.http://journals.lww.com/joem/Abstract/2007/04000/High_Job_Strain_and_Ambulatory_Blood_Pressure_in.5.aspx
Fowler J, Christaki, J, Dynamic spread of happiness in al arge social network, BMJ 2008; 337(2338), posted 12/16/2008, retrieved May 18, 2008 from: http://www.medscape.com/viewarticle/584834
Maglione-Garves, C, Kravitz, L, Schneider, S, Cortisol connection: tips on managing stress and weight, retrieved May 18, 2010 from: http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html
Nauert, R, Workplace stress linked to obesity, retrieved on May 18, 2010 from: http://psychcentral.com/news/2010/03/25/workplace-stress-linked-to-obesity/12382.html Fernandez, I, Su, H, Winter, P, Liang, H, Association of workplace chronic and acute stressors with employee weight status: data from worksites in turmoil, JOEM, Jan 2010, v.52, Issue 1S, pp. S34-S41.Abstract. http://journals.lww.com/joem/Abstract/2010/01001/Association_of_Workplace_Chronic_and_Acute.7.aspx

Vision X20 Elliptical

2010-12-29T16:23:00.000-08:00

Our new "value" elliptical, the X20 by Vision Fitness, is absolutely perfect for a first-time elliptical purchaser who doesn't want to break the bank but still wants a smooth, stable and quiet elliptical machine.

See it here: http://empirehomefitness.com/vision-fitness-x20-elliptical-trainer/2/4/1106/

Life Fitness CSX Elliptical

2010-12-21T19:56:00.000-08:00

Use the residential model of the elliptical you're so used to seeing at the gym! The CSX Elliptical is for those who want a piece of the gym in their home.

Check it out here: http://empirehomefitness.com/life-fitness-club-elliptical/2/4/151/

Life Fitness T70

2010-12-16T14:27:00.000-08:00

The top of the line treadmill from the Life Fitness T Series, the T70, looks great with a bow on it. Give someone the gift of health this holiday season. This treadmill is sure to grow with someone as they become closer and closer to their fitness goals.

Check it out here: http://empirehomefitness.com/life-fitness-t70-treadmill/2/3/164/

2010-12-11T11:11:00.000-08:00

You've Got the Beat - Keys to Heart Rate Training

You've seen it in spin class, on the treadmill, advertised in magazines - just about everywhere. People all around us are strapping on heart rate monitors. So what's with all the excitement? Heart rate monitors are one of the best ways to quickly track the cardiovascular quality of a workout, ensure that you are getting the most out of fitness time and monitor progress.

A heart rate monitor is a two-part device that shows how hard the heart is working by measuring beats-per-minute. A strap is clipped just below the chest and a real-time reading of beats-per-minute is displayed on a watch or a piece of cardio fitness equipment.

According to Life Fitness, all of their cardio machines feature an embedded Polar Heart Rate System as it's the perfect coach or workout partner or even tool for exercisers because it clearly shows how hard the body is working.

But before strapping on a monitor, there are two sets of numbers that are essential to know to get the best workout:

1. Maximum Heart Rate: Your maximum heart rate is the highest number of times your heart can beat in one minute and offers a key figure in determining training intensities. The best way to find your maximum heart rate is to be clinically tested – something not possible for most. Instead, use this formula to estimate your theoretical heart rate; subtract your age from 220.

2. Ideal Training Zone: Once you know your max, you can determine your ideal heart rate ranges when exercising. If you're a beginning exerciser, aim to work at about 50 to 60 percent of your maximum heart rate. A moderately fit person should aim for 60 to 75 percent of that number and an advanced exerciser should shoot for 70 to 85 percent.

Exercises like walking, ridding a bike or using the elliptical machines will help you to reach your ideal training zone. Adding a strength training routine or interval training on any cardiovascular activity can further increase your heart health and quality of workout.

Article Courtesy of Life Fitness Advisor http://www.lifefitness.com/fitnessadvisor/cardiovascularexercise/youvegotthebeat.html

Horizon T101 Treadmill

2010-12-10T20:34:00.001-08:00

An amazing bargain, on sale for the holidays at $599, the Horizon T101 treadmill is great for someone looking to begin a fitness regimen on a budget. Just act quickly before this great deal is over!

Take a look at it here:
http://empirehomefitness.com/horizon-t101-treadmill/2/3/1065/

Give the gift of fitness

2010-12-06T14:21:00.000-08:00

The holiday season is here! Give someone the gift and not only looking better, but more importantly feeling better for the rest of their life. Empire Home Fitness has great deals running on everything including treadmills starting at $599, bikes at $399, and ellipticals at $699. There's certain to be a gift for everyone, no matter the budget. Stop by today so you can start changing your life tomorrow!

Empire Home Fitness
2780 Cabot Dr. Ste #110
Corona, CA 92883
951-603-0277
http://www.empirehomefitness.com/

HF-4970 Hoist Squat Rack

2010-12-04T20:33:00.000-08:00

A great starting piece for anyone looking to get into strength training, the Hoist Squat Rack is an integral part of any freeweight setup.

Click the link for more details:
http://empirehomefitness.com/hoist-hf-4970-squat-rack/10/13/823/

Elliptical Buying Guide

2010-11-30T20:30:00.000-08:00

Elliptical Buying Guide

Elliptical Trainers are quickly becoming the most popular pieces of cardio equipment for people to add to their home gym.
What makes a good elliptical trainer? How much should you spend on a good elliptical trainer. We'll answer those questions and more in our Elliptical Trainer Buying Guide.

Stride Length, Comfort and Adjustability
Most cheap elliptical trainers don't offer much in the way of adjustability, you get what you pay for.
Some of the upper end ellipticals offer adjustable pedals that vary your workout angle and provide a more natural ankle and knee alignment. It's a nice feature to have and will help avoid stress injuries and ankle problems that the cheap ellipticals can produce.
One of the features you should pay close attention to is the elliptical's stride length. The stride lengths vary from 7" on the lower end machines, up to about 23" on the better ellipticals.
***Never buy an elliptical trainer with a short stride length. The longer the better in most cases and if you can, get an elliptical with an adjustable stride length. Usually the longer the stride length, the better. Short stride lengths have a tendency to give a more up and down choppy ride and aren't effective when you speed up. The faster you go, the longer length should be - it's just like running.

Resistance and Operation
Elliptical trainers offer two forms of resistance. The first form of resistance is the tension or friction on the flywheel, and the second (and less widely available) form of resistance is incline control.
Most elliptical trainers don't offer any incline adjustment. So you're just left with how the elliptical machine delivers it's resistance on the flywheel.
Flywheel resistance comes in two forms: Belt tension (cheaper models under $300) and magnetic resistance.
Magnetic resistance is best (eddy current). Insist on good magnetic resistance on your elliptical trainer if you're a serious trainer, or you may find yourself replacing the machine sooner than later because it's not challenging enough.

Heart Rate Monitor
Most of the better ellipticals but the very low end bargain basement models have a built in heart rate monitor these days. The most common variety of heart rate monitor is the pulse grip sensor.
The pulse grip sensor heart rate monitor is a system that provides a rough estimate of your heart rate through electrical impedance. This method of monitoring is acceptable for elliptical machines in the sub $1000 price range and can be improved by purchasing a separate heart rate monitor.
When you get into the mid-level ellipticals, your machine should come standard with a wireless or telemetric heart rate control unit. The wireless heart rate monitor is the most accurate method for measuring heart rate available.
Look for an elliptical that has wireless heart rate control, and heart rate controlled workouts. Heart rate controlled workouts are where the elliptical trainer will adjust resistance automatically based on what your heart is doing. If your heart rate is going too fast, the machine will automatically get easier, but if your heart rate is going too slow, it will make the machine more difficult.

Display Console and Built-in Workouts
The display console is the heart of any elliptical trainer. A good console can provide extra motivation and feedback while you’re using your elliptical trainer.
If you don't think a good display console is important, take it from someone who’s seen hundreds of ellipticals. A console that provides feedback on speed, distance, heart rate and workout information is essential for a good workout and can drastically affect your motivation.
On cheap ellipticals you can't get any visual cues about how your workout is progressing. It becomes really frustrating.
If you have a good display console you can monitor exactly how your workout is progressing and fine tune your upcoming workouts later based on feedback and results of your current workout.
It also gives you additional motivation when you glance down at the console and see you're almost done!
Make sure your elliptical trainer has built-in workouts. You'll thank us later when you're still using your machine everyday, while the people who bought the cheap elliptical trainers are using them for coat racks.

Price
Shopping for an elliptical trainer and don't know how much to spend? That's a common problem for most people. There are just too many choices available today.
Unlike treadmills, elliptical trainers are much more closely grouped in price, and you can get a good machine without breaking the bank.
Don't even consider spending less than $500 bucks for an elliptical trainer or you're going to be sorry later. Cheap elliptical trainers are just as bad as cheap treadmills. If you buy an elliptical based solely on price you may as well take your money out of your wallet and set it on fire.
To get a quality elliptical trainer expect to spend at least $1000. That won't get you the top of the line ellipticals, but you can do pretty well for yourself in that price range. Keep in mind that the average price of an elliptical is $2000.
High end elliptical trainers range in price anywhere from $3000 to $4500. The high end machines offer a more natural elliptical motion and better ergonomics which means you’ll feel more comfortable using it from day one. They’ll also have features like built-in workouts, longer stride lengths, wireless heart rate monitoring, longer warranties and higher user weight limit which translates to a better overall feel.
Buy the best elliptical trainer you can afford even if you have to stretch a bit to get one. You'll be glad you did.

What to take from all of this

Probably the single most important thing to keep in mind with ellipticals is that you are getting locked into the elliptical motion that the manufacturer has decided is the “best” so it’s important to make sure that motion feels natural to you. If you can’t try the elliptical you’re interested in, frankly, you can’t buy it. It’s THAT important. It’d be like buying a pair of shoes without knowing the size and just hoping they were comfortable.

Holiday Sale!!

2010-11-23T10:23:00.000-08:00

Check out the Holiday Sale, 2010! Check with store for details.

Vision Fitness Racks Up Three "Best Buy" Ratings in Consumers Digest in Ellipticals and Treadmills:Come and see at Empire Home Fitness

2010-11-19T17:28:00.000-08:00

Vision Fitness Racks Up Three "Best Buy"
Ratings in Consumers Digest

COTTAGE GROVE, Wis. (January 12, 2010) — Vision Fitness received three "Best Buy" ratings in the January/February 2010 issue of Consumers Digest, a leading consumer magazine that provides the general consumer with product reviews focusing on convenience, safety and value. The X20 Elliptical Trainer received a "Best Buy" in the economy elliptical category, while the T9250 and T9200 Treadmills achieved top honors in the economy treadmill category.
"Since the launch of our brand nearly 15 years ago, our goal has been to develop value-oriented fitness equipment that helps consumers live happier, healthier lives," said Gary Peak, Vice President of Sales for Vision Fitness. "To be recognized as a 'Best Buy' speaks volumes for the quality of our equipment and the value we offer consumers. Vision products have received an unprecedented 28 Best Buys to date from leading consumer review publications. When you purchase a product from Vision Fitness, you don't have to sacrifice. You get the performance and features you want, without having to break the bank."
The performance/value message is clearly emphasized in Consumers Digest's review of the X20 Elliptical Trainer. The magazine reports that it's an "incredible value" and provides "the fluid feel of elliptical machines that cost $500 more." In its review of the T9250 Folding Treadmill, the magazine reports that it "beats the competition on warranty and storability."
For more information about Vision Fitness and its complete offering of products, visit VisionFitness.com. For more information about Consumers Digest and its fitness equipment review, visit ConsumersDigest.com.
About Vision Fitness
Vision Fitness, which began as a division of Trek® Bicycle Company, is the premier specialty fitness brand of Johnson Health Tech, the fourth largest fitness equipment manufacturer in the world. In addition to Vision, Johnson Health Tech is home to some of the most respected brands in the fitness industry, including: Matrix, AFG, and Horizon. The company manufactures a wide assortment of fitness equipment for both commercial and residential use, including treadmills, elliptical trainers, exercise bikes and strength training equipment.
About Consumers Digest
Consumers Digest provides the general consumer with product reviews emphasizing convenience, safety and value. It aims to make readers as informed as possible ahead of their purchase of a product or service, so they can spend their money wisely. Regularly featured product areas include personal finance, medical advances, electronic equipment, automobiles, food and insurance.

Vision X20 Elliptical Vision 2200 Treadmill

http://www.empirehomefitness.com/

What is Interval Training?

2010-11-19T15:05:00.000-08:00

What is Interval Training?

Interval training is basically exercise which consists of activity at high intensityfor a period of time, followed by low intensity exercise for a period of time. These 'sets' are repeated.

Sprint Intervals

The high intensity portion are called Sprint Intervals. Sprint intervals are measured either by time or distance. They can be as short as 15 seconds in activities like HIIT or as long as 20 minutes for aerobic interval training.

An example of a Sprint Intervals would be running at full pace along a stretch of field for 30 seconds, another would be an indoor cyclist spending 15 minutes simulating a climb on the bike.

Rest Intervals

The periods of recovery are called Rest Intervals. During an rest interval athletes do not stop the activity but generally exercise at a low intensity which allows the body to recover from the sprint interval. The length of these rest intervals are determined primarily by your fitness levels and the type of the sprint interval.
The intervals are important; the basis of the interval training is to ensure that your sprints are done at an optimal intensity, without sufficient rest your interval training will resort back to an aerobic type of activity.

Intensity

The intensity of the sprint intervals is how hard you push yourself during the sprint. For simplicity sake the intensity is usually measured on a scale of 1 to 10, 1 being no effort whatsoever while 10 represents the maximum effort possible.
Now this is a completely personal scale depending on your own fitness levels and the type of interval training.
For example a seasoned athletes may be training on improving his speed work, the sprint lasts for 15 seconds and his ‘10’ may be a flat out sprint with the athlete going as fast as he or she can.
Another example would be someone who has not exercised in a while decides to do intervals while walking; a 1 minute walk at a brisk pace may leave the person completely out of breath. This would be their 10.
Now take the original athlete who sprinted for 15 seconds and change the interval to 5 minutes. They couldn’t maintain the same original 15 seconds pace for 5 minutes, but the maximum effort still represents a 10.
A ‘10’ is merely the maximum amount of effort a person can safely expend for that particular interval.

Article found on http://www.intervaltraining.net/what_is_interval_training.html

Octane Q35 Elliptical at Empire Home Fitness

2010-11-18T19:00:00.000-08:00

Winning best selling brand of ellipticals for 6 years running, the Q35 is Octane's entry level elliptical that everyone should be adding to their fitness routine this holiday season.
Check it out on our website at: http://empirehomefitness.com/octane-fitness-q35-elliptical/2/4/512/

Revitalized Low-Impact Training

The original Octane elliptical just keeps getting better, delivering the form, function and results that exercisers want. The new Q35c features contact heart rate monitoring and enhanced X-Mode workout booster to let you get even more out of your workout. From the natural fluid motion of Body-Mapping Ergonomics™ and QuadLink drive to the informative electronics and variety of pre-programmed workouts, this elliptical gets you moving and seeing results in no time.
Octane’s signature workout boosters—xMode, ArmBlaster and GluteKicker—challenge and motivate you to even greater levels of effort. And the stationary handlebars includes contact heart rate grips let you conveniently and scientifically monitor and manage your workout.
This simple, straight-forward elliptical provides exceptional performance and unbeatable value—and outstanding results.

Reaching Your Goals the SMART Way

2010-11-15T14:16:00.001-08:00

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

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Reaching Your Goals the SMART Way

One proven way to set effective goals is using the SMART goal method. This method will allow you to take those vague ideas and transform them into reality.

SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.

MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.

ATTAINABLE: The goals must be attainable--not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.

RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach.

TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.
Self-evaluation

If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need a reality check. Try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be. You can use websites such as www.MyPyramidtracker.gov, which will help you record and analyze your diet and exercise.

Behavioral vs. Physiological

Ask yourself why you want to make this change an who you are doing it for.

Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.

Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.

Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.

Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.

People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:

Are you one of those people who resolve to get back into shape every time the New Year comes around--but for some reason fail to accomplish that goal every year? If so, perhaps you might need to adjust the strategy you use when setting these hard-to-reach objectives.