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.

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?

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

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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

Summer Fitness Blunders

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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.