Month: July 2016

Effective Treadmill Workout For Fitness

People often think that effective treadmill workout is impossible, after all, you can only either walk or run on it. In fact, they might be surprised to find out that a treadmill machine can pack a punch when it comes to total body workouts.

As they say, it’s how you make us of your gym equipment that lets you get the results you desire. Use it properly, it pays you back. But if you just look at it, then don’t expect to get anything out of it,

The authors from fitness site Fitday.com gives you some of the innovative workouts you can do with your treadmill at home or at the gym

How to Double the Effectiveness of a Treadmill Workout

Your treadmill workout will only be as effective as you make it. If you keep your run slow and stately, you’ll see limited progress. Those who never push themselves on the treadmill will burn fat very slowly, and they’ll never really get the results they want. Here are a few simple tips to help you max out the effectiveness of your treadmill workout:

Do sprint training — Sprint training is simple: 30 seconds of full-speed sprinting, followed by 60 to 90 seconds of low-speed jogging. It’s more than just an epic cardio workout, but it also helps to build lower body muscle. Throw in at least one day of sprint training per week to max out your workouts! With just 20 minutes, you’ll burn more calories than you would with 45 minutes of jogging.

Adjust the speed and incline — There are days when a slow, serene jog works, but on other days, you have to throw in some hill work or fast-paced running. The faster or steeper your run, the more you’ll push your body to its limits. Most treadmills come with pre-set programs you can use to increase the intensity of your run.

Run with weights — This is not recommended for extended periods, but it can be good for short-term training. Hold a pair of light dumbbells in your hands for 2 to 3 minutes as you run, and you’ll give your biceps and forearms a great workout. Wear ankle weights, and you’ll push your legs hard. The added weight increases the intensity of your workout!

Don’t just walk forward — To really make the most of the treadmill, try walking or jogging backwards or shuffling from side to side. This will give you an awesome leg workout, test your coordination, and force your body to work harder. You don’t need to set a fast pace, but switch things up to work your hips, knees, and ankles effectively.

Tackle more hills — If you enjoy low intensity, steady state jogs, you can make your long-distance jog harder by adding a few inclines. It will challenge your leg muscles and push your cardiovascular system, but it won’t place extra strain on your knees and calf muscles. Read full article

 Don’t worry if you are just starting out, who hasn’t? Take you’re a trip to the gym and one of the common things that you see is a treadmill machine. But before you take a step on it, do you know how to make good use of it?

Let fitness trainer and writer Michael Foley fill you in on some of the ideal treadmill routines from beginners to advanced fitness fanatics.

No Matter What Your Mood, We Have a Treadmill Workout For You

While there’s nothing quite like running outdoors, unruly weather sometimes makes it impossible. For those rainy or blustery days, there’s the trusty treadmill. Whether you’re a beginner runner or have a few marathons under your belt, we’ve got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain, you’ll swear you’re actually running outside.

Getting started: If you’re new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time. Once you’re ready, try out our 300-calorie workout, or if you need something a bit shorter, try our 30-minute beginner treadmill workout.

Walk-jog workout: Once you’re feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you’re in a rush, this 42-minute version will put you to work.

Switch to sprints: Once you feel like you’ve mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you’re ready for a tough challenge, give this60-minute interval workout a try.

Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry’s Bootcamp is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it. Read full article

It can happen to anyone, a new schedule, new gym or a new assignment just gave you less time to do your workouts – you are given an hour at most and that’s it. Fret no more. There are calorie burning workouts on a treadmill that can get you that fat burning results in less than one hour.

Let  WebMD.com author and fitness expert Annabelle Robertson

5 Calorie-Burning Treadmill Workouts

Bored with the treadmill? Not seeing the results you want? It’s time to supercharge your treadmill time.

Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.

The key is intervals. With intervals, instead of trudging along at a steady pace, you’ll mix up your speed and add floor exercises into your routine.

Here are five treadmill workouts designed by Cindy Wasilewski, fitness manager at The Lodge at Woodloch, a Pennsylvania spa, and Jeff Baird, owner of Chaos Conditioning in Atlanta. You’ll get a great workout in 20, 30, or 60 minutes.

Keep an eye on your heart rate to make sure you’re getting the most out of your workout but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% if intermediate level; and 70% to 85% for experienced exercisers. Adjust the following workouts as necessary to keep your heart rate in these ranges.

Besides a treadmill, you’ll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start a new exercise program. Read full article

Start putting back that treadmill that you stowed away in your attic and plan your regular exercise activities or if you are in a gym, use the treadmill to get you worked up.

Begin your workout by doing speed intervals, not only does it give a good cardio workout, it also lets you burn fat.

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.

Secrets To Building Mass Over 40

building mass over 40

Building mass at the ripe age of 40 is not a difficult thing to do, with just the right mindset, determination, and bodybuilding supplements should you choose to use them. Building muscles like professional bodybuilder Charles Dixon -who turned 40 this year- is a challenge in itself, but is not entirely impossible.

At 40, Dixon believes he still has what it takes to have the same physique as what he had 10 to 20 years ago. It’s all about discipline, hard work, determination and having fun doing it.

Dixon may not be as tall as his many counterparts in the fitness world, but he surely does have the form to go with his reputation.

For years he has dominated many of the world’s famous bodybuilding competitions and remains to be one of the most respected figures.

How Charles Dixon Built One of Bodybuilding’s Widest Backs

Charles Dixon sports the broadest back in the 212 division. Standing only 5’4″, he looks as wide as he is tall. Growing up in Greenville, SC, where he still lives, Dixon excelled at football. He was a running back in college. Afterward, he was encouraged to try bodybuilding, and he began his rise through the NPC ranks.

“Were you always wide?” I ask him.

“Yeah, at first I was known more for my shoulders, even though my delts were a weak point,” he answers in his Southern drawl. “I think back has always been my strong point.”

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5’4″ Columbu sported collarbones as wide as 6’2″ Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him.

Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals.

Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement. Read full article

Load up on free-weights and deadlifts. Make the most of dumbbell rows and cable rows. To avoid getting injured, just make sure to not overload too much on weights.

Those are just a few but let Dr. Frank Lipman, founder of The Voice Of Sustainable Wellness shares some of the scientific perspective on building mass when you are over 40.

4 Ways to Build Muscle No Matter Your Age

One of my older buddies, a 74-year-old, fitness-conscious fellow, when asked how he’s doing, often responds, “I’m keeping it tight,” which always gives people a laugh. Amusing as it is to hear the phrase coming out of a septuagenarian’s mouth, his goal of keeping trim, with as much muscle as possible, is a serious one – and one we all should shoot for, no matter what age we are.

The challenge with muscle mass is that after the age of 40, it starts to decline at roughly 1% a year. At 50, the decline picks up additional speed (yikes!). So, if you’re not starting with a lot of muscle to begin with, it’s easy to see how by the time you hit my buddy’s age, you may have lost as much as 50% or more of your muscle mass. Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries.

On the upside though, while Gran’s got her challenges, you’ve still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says, “keep it tight” for years to come. Here are a few steps to take right now:

1. Don’t just stand there – move it, lift it, work it.

Need one more reason to workout? To maintain muscle mass, exercise is job #1. To stave off sarcopenia, the age-related muscular deterioration that’s the muscular equivalent of osteoporosis, the best approach is a two-pronged exercise routine.

Alternate resistance training to build and strengthen muscles, with aerobic work to increase blood flow to the capillaries, bringing more oxygen to the muscles and building endurance. If you’ve been out of the fitness loop for a while, consider hiring a trainer to develop a customized program for you and to help guide you through your workouts – but clear it with your doc before getting started. Make sure the trainer you choose has experience training the 40+ set, to help minimize your risk of injury from doing too much, too soon. You can also check out our Pinterest page for more great exercise ideas. Once you’re looking and feeling fit – don’t quit – this is a life-long commitment. Read full article

Who says staying fit or getting muscle over 40 is only for men? This would definitely be also the same for women.

Women also want to stay fit and for good reason as well, not just for staying fit, but from harm due to intense physical activities, strength or endurance.

Here is a first hand testimony from Shawna Kaminski on how it is to workout as a woman in her 40’s.

Fitness Secrets for Women Over 40

As a woman in my forties, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition.

What’s a woman to do? Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to pricey surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their middles, specifically; their tummies and behinds, resulting in a thicker waist and wider hips. Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare. Read on…

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.