7 Tips to Consider When Purchasing a Treadmill

Posted on November 13, 2012 by Micky Zimmerman

Walking into a fitness store can be an overwhelming event. There’s typically a wide variety of equipment to view and consider buying for your home. But it doesn’t have to be a fearful experience. Armed with some sound advice, you can find the perfect treadmill to bring home and enjoy for years to come. Knowing a little in advance what you may be looking for will help your specialty fitness retailer provide suggestions on the treadmill for you. Here are seven tips to consider when purchasing a new treadmill.

1. Never ever buy a treadmill you don’t have an opportunity to try first

This advice should be applied to the purchase of any piece of fitness equipment. The way a treadmill fits and feels to you is perhaps the single most overlooked consideration and will have a tremendous influence on whether or not you enjoy using it and whether or not you want to get on and use it again. Reviews are helpful, but do not rely on reviews alone.

2. Space and placement

Know where you want to put the machine and measure the space before you go shopping. If you are considering a folding unit, know that this feature adds to the cost of any unit and ask yourself if it is a necessary feature, meaning will you actually fold it up when you are not using it.

3. Don’t think that just because you plan on walking that the motor isn’t important

Walking can, in many cases, create more work for a motor than running. This is because at slow speeds the amount of time your foot is in contact and “dragging” or being pulled across the deck surface is longer than when running. Your push off at the end of a running stride will also “push” the belt. This push is missing while at walking speeds. This “push” also occurs when walking at inclines, both of which assist the motor. When the motor is running fast it also has the assistance of inertia.

4. Programs are not bells and whistles

There is a varying degree of quality and effectiveness in programming options, but in general, programs should help you achieve your goals faster while keeping you engaged in your workout. Ask yourself if your current or past “routine” is getting or had gotten you the results you are after. Ask your sales consultant if the unit has any programs that are specific to the goal you are trying to achieve. Great examples of this would be Sprint 8®, Glute Burn, 5K, HR Control and Virtual Active™ programs.

5. Controls

Are the controls for speed and incline displayed and accessible in a way that is easy and comfortable for you to use when walking or running on the treadmill the way you will use it at home? Can you change speed and incline while running or walking at full stride or a high incline without jeopardizing your safety? Again, it is important that you try the treadmill before you buy it, go shopping in comfortable, preferably workout, clothing. Don’t forget to consider the design of the side steps: Are they wide enough, and are they slip resistant?

6. Where you buy is important

Buy from a dealership/salesperson that you can come back to for support and questions after the sale. Although a treadmill purchase can be a pricey endeavor, remember that it is still a mechanical item with many moving parts that must work in unison. And even the very best quality exercise equipment has the potential need for support and service.

7. Prepare yourself for an investment

Know that a quality treadmill should last you for many years and that it is a long-term investment. Although everyone should work within their budget, don’t skimp where you don’t have to. This purchase is a long-term commitment to yourself, and you’re worth it. You don’t want something you won’t enjoy, and you don’t want to buy a treadmill every couple of years.

Print these buying tips out, write them down or save them in a file on your computer. However you choose, make sure you consider these tips when walking into any fitness store to make the next treadmill purchase for your home.

Fit Tip: Focus on Abs

Fit Tip: Focus on Abs

by Life Fitness

May 28, 2013 // Category: Fitness Advisor

Most dream of having sculpted abs, but it’s not an easy goal to reach. The abdominals are used in virtually every movement from running and lifting to bending and jumping. While cardio exercises will whittle away your middle by torching calories and burning fat, you can achieve a flatter and tighter stomach with the right strength exercises. And crunches aren’t the only way. Try these non-crunching exercises to get results: 

Plank: This traditional exercise starts in the standard push-up position: face down, hands shoulder-width apart and balancing on your toes with the abs contracted. (To modify, you can start on your forearms instead of your hands and/or drop your knees to the mat.) The most important thing is to keep your body straight from head to heels (or knees if modifying). Maintain the position for 15-30 seconds by engaging the abdominal muscles and holding the position, being mindful not to let you chest or lower back sag. Use a mirror to check your form. As your core muscles improve, you will be able to hold this position longer. Gradually increase your time up to a minute or more. To increase the difficulty, try lifting one leg to create a balance challenge.

Side Plank: Lie on either side balancing on one arm with your legs straight and the top leg stacked directly on top of the bottom. (To modify, you can start on your forearm instead of your hand and/or drop your bottom knee to the mat.) Align your head with your spine and keep your hips up and your abs contracted. Your side muscles, the obliques, are working hard in this position.  Maintain the position for 15-30 seconds by engaging the abdominal muscles and holding the position. You can increase the intensity of the side plank by increasing the length of time you are in the raised position and by raising the upper leg off the lower leg for an intense balance challenge. 

Lunge Twist: For this move, grab a five-to 15-pound dumbbell (depending on what you normally use) with both hands. Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and, tightening your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot and stand back up. Do 15 reps on each side. Keep your elbows straight but not locked.

- See more at: http://www.lifefitness.com/blog/posts/fit-tip-focus-on-abs.html#sthash.n9jLiTng.dpuf

Fit Tip: Seven Habits of Highly Fit People

Fit Tip: Seven Habits of Highly Fit People

by Life Fitness

January 15, 2013 // Category: Fitness Advisor

You’ve heard it before: If you want to be successful, study the habits of the experts. To get in shape, pay attention to the routines of highly fit people like personal trainers. Many of their secrets are very straightforward habits that anyone could adapt into their own life. 

1. Live by the 90/10 rule. 90 percent of the time, focus on maintaining healthy habits and allow indulgences only 10 percent of the time. It’s not what you do once in a while that counts; it’s what you do most often.

2. Aim for an hour a day but never miss more than two days in a row of exercise. Follow the two-day rule. Something may come up that makes you miss exercise on a particular day, but don’t let it happen more than two days in a row. Commit to never letting more than two days pass you by without exercise.

3. Find a substitute for weaknesses. With a simple Google search you can find healthier options for the most tempting treat. For example, if you love ice cream, try Greek yogurt with fresh berries and walnuts instead. Or if you love salty chips, try some homemade popcorn for a healthier substitute. It’s okay to enjoy temptations here and there, just not daily.

4. Use monitoring tools. Determine what monitoring tools you want to use to track steps taken, calories burned, heart rate zones and workouts. With all the different high-tech tools available in today’s market, it’s never been easier to keep track, pin-point strengths and weaknesses and monitor progress.

5. Cross train. Unless you are preparing for an upcoming competition or race, train for overall health and include cardio, strength and flexibility in your routine.  Don’t get stuck in a rut of steady state cardio.  Add in intervals, hills and speed to challenge the heart.  Work muscles with functional strength training at least twice a week.  Also consider taking a yoga class or make a habit of stretching.

6. Be prepared.  It takes planning, but travel with healthy snacks and always have water on hand. Set the refrigerator up on Sundays for a week of healthy choices. Extreme hunger is the enemy of making bad choices and overeating so have healthy snacks like nuts, apples, carrots or homemade granola bars at the ready for when hunger strikes. Also, don’t go anywhere without water. You should be drinking it all day long.

7. Check your attitude. If thoughts are positive, actions are more likely to be positive too. Stop negative thoughts in their tracks and focus on small wins and progress. 

- See more at: http://www.lifefitness.com/blog/posts/fit-tip-seven-habits-of-highly-fit-people.html#sthash.ycxSh9SV.dpuf

Fit Tip: Common Running Injuries and How to Avoid Them

Fit Tip: Common Running Injuries and How to Avoid Them

by Life Fitness

September 17, 2013 // Category: Fitness Advisor

If you love running, you won’t be happy if you get an injury that leaves your running shoes sitting in the closet without purpose. The good news is you can prevent injury with a little bit of planning, a realistic weekly running regimen for your fitness level, and an awareness of some of the most common running injuries.  And don’t forget to cross-train. A strong overall body can prevent injuries in any sport or activity of your choice. Here’s what you can do to prevent these common injuries: 

Runner’s Knee.  It happens from overuse when the cartilage on the kneecap wears down from vigorous workouts. The pain is typically behind or around the knee cap.  If possible, keep to 15 miles total per week. We know for some of you that is hard to do; however, research shows that more than 15 miles per week can be excessive and tough on the body, causing injuries.  If runner’s knee does happen to you, rest, stretch and slowly return to running after you have given yourself several weeks to heal. 

Shin Splints.  When tiny tears occur around your shin bone, it results in shin splints, a common running injury. If you are a new runner or you stopped running for a while and now you are back, you are more at risk for shin splints. The best way to avoid them altogether is to go with baby steps as you get started with running. Gradually increase your mileage. Make sure you are wearing a good quality running shoe with the proper support. It’s always a good idea to go to specialty store to get your running shoes where they watch you run and fit you with the correct type of running shoes for you based on whether you have high arches or flat feet; and whether you tend to pronate or supinate. 

Illotibial Band Syndrome. Many professionals incorrectly diagnose hip and thigh pain as ITBS.  However, ITBS is a knee pain condition on the outside of the knee. You are more at risk if you frequently run down hills, have a leg length variance, or put on lots of miles.  To prevent this injury, take a rest from running for a short while and cross train in the pool or on a bike.  Use a foam roller as a self massage tool; stay hydrated; and work on strengthening the glutes and hips. 

Don’t run outside of your current fitness level to help stay injury free and you won’t find yourself on the sidelines.

- See more at: http://www.lifefitness.com/blog/posts/fit-tip-common-running-injuries-and-how-to-avoid-them.html#sthash.ZhDIhBIU.dpuf

Fit Tip: Add Treadmill Incline Training to Your Workout Routine

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Fit Tip: Add Treadmill Incline Training to Your Workout Routine

by Life Fitness

August 21, 2012 // Category: Fitness Advisor

There is nothing like the thrill and challenge of climbing a mountain. And although incline training on a treadmill may not be quite the same experience as hiking up a mountain trail, you can still get great results (sans the mountain air). Use these tips to add variety and intensity to your workout with incline training.

Incline Training on a Treadmil

Most treadmills are equipped with the incline feature and can reach grades of 10-15 percent. You can manually incline the tread belt to simulate an uphill workout, but many Life Fitness treadmills also come with built-in hill climbing programs that automatically take the grade of the treadmill up and down to simulate an uphill or rolling hills workout. Incline training can be a great way to increase the intensity of your walking workout while keeping it low impact or to kick your running workout into high gear.  

Benefits of Incline Training

• Training indoors means you get to determine the terrain, grade of the hill, and avoid any environmental or weather issues. 
• Incline training gives an extra boost to your low impact walking workouts. The lower impact workouts on a treadmill decrease the risk of injury or strain to knees, hips, back, and ankles.
• If you are a runner, adding in a hill climb or two will kick your cardiovascular workout into high gear. Try a few rolling hills or jog up a steady climb.
• Studies show that by increasing the incline, you engage more leg and glute muscles then flat road training. This means increased heart rate, calorie burn and muscle strength.
• Using the incline feature or preprogrammed hill climbing workouts can provide variety and prevent boredom.
• Letting go of the handrails will also engage more core muscles for balance and increase the intensity. More muscles used means more calories burned.

If you are just beginning an exercise program, start at a low incline level and speed.  Listen to your body and as your endurance and strength improve, gradually increase the intensity and length of your workouts. 

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.