Exercise – Time To Consider An Exercise Bike

by Bob Lachniet
President - Fitness 4 Home Superstore

Now that Fall is here, the weather is getting nicer, the holidays are approaching fast – and, it becomes increasingly difficult to keep that weight off! Yet, now is the perfect time to start on improving your exercise program! One great way of doing that is to improve your cardio workouts with an exercise bike.

Exercise bikes have changed quite a bit in the last few years. Where before, they seemed to be nothing more than just a bicycle frame, a wheel, and a resistance belt connecting the two, now you have a wide variety of options in both style as well as resistance.

Exercise bicycles now come in two major styles – recumbent and upright. Upright exercise bikes are great for those who prefer a classic seated position – and they are perfect for those that want to try spinning workouts at home like they may have experienced in the gym. Recumbent bikes put you in a seated position more like you would find while sitting in a chair – these are great for people that have avoided exercise bikes in the past due to back issues.

When it comes to resistance levels, you now have a wide variety of choices. The resistance belts are still there on some bikes, but now you can also choose from motorized resistance and magnetic resistance bikes. The advantages of these types of bikes are that where before, you’re workout was based only on how hard you pedal against a resistance belt, now you can “dial in” preset or customized workout programs, which not only provide variety to your workouts, they can also help you stay in a “fat burning” or “cardiovascular workout” zone – or anything in between!

Of course, these bikes now require a power source – even with some of the bikes with resistance belts. Why? Well, those bikes from years ago may have only had an odometer and if you were lucky, a speedometer. Now, many bikes feature LCD or TV displays, cooling fans, and audio systems! Depending on the bike you choose, control panels now can give you instant feedback on your workouts, monitor your heart rate so that you can maximize your workout, calories burned, not to mention speed / distance / time.

Yet, all of these choices can make finding the right exercise bike for your needs seem like a difficult task, made more difficult if you stop in one of the “big box” stores. For the best way to not only understand more about the types of bikes (and types of options available), but to also find the best bike for your fitness needs, visit one of Fitness 4 Home Superstores 3 locations today!

Exercise – Tips for Maintaining Sound Cardiovascular Fitness

Cardiovascular activity, referred to simply as “cardio,” should be as much a part of your body-sculpting efforts as hitting the gym and “pumping iron”. The one muscle group that seems to get missed when in a good weight-lifting workout – is your body’s most important muscle, and often as you’re pumping the iron, you should also be pumping your heart.

The 30 minutes per day that you should reserve for cardio work should always entail exercises that are enjoyable, manageable, and of course, safe. So if you’re ready to get sweaty, here are a few wise choices:

Running: Running is a fantastic way to get into shape and improve your cardiovascular fitness! Here in Phoenix, running through the park or neighborhood isn’t always possible. It’s just too hot outside to think about it! And, even when the weather is more conducive to outdoor running, running can be hard on your joints. Yet, the treadmill, because of its smooth rubbery conveyor belt, is a lot more merciful on your joints. It doesn’t wear and tear your body the way running on the tarred street will. There is no pounding-like effect. And, you get to avoid the smell of car exhaust as well!

Ellipticals: These “sweat machines” are an excellent method of losing weight and shedding body fat. And, unlike traditional “steppers”, Elliptical machines work both your upper body as well as your legs, so you end up with a full body workout while you improve your cardiovascular health!

Stationary Bikes: Looking for a low-impact workout? Try a stationary bike! They’re an effective way to raise your heart level, and they also cause far less strain on the knees and back than other methods of cardio. Plus, they are excellent for toning up the quadriceps. And, if leaning over a bike seems like too much work for your back, there are also “recumbent” bikes available that let you sit in an upright position for your workouts!

Swimming: Swimming is an excellent cardiovascular activity, as it is considered a total body exercise, as swimming hits the various muscles in the body. The water provides an excellent form of resistance that will get your heart pumping in no time. The benefits for the heart and lungs are endless.As for the down side? There’s only one. Not everybody has a swimming pool!

Try a Tri!

by Bob Lachniet
President - Fitness 4 Home Superstore

Triathlon has been around for over 30 years, and many people look at it as a “gruelathon”. The premier triathlon is the Hawai’i Ironman Triathlon every October in Kona, HI – and this event is one of the more difficult triathlons out there, combining a 2 mile open water ocean swim, 112 miles on a bicycle over lava fields, and finally a full 26.2 mile marathon – all done in one day. But, that doesn’t mean that you have to try to compete at that level – in fact, training for a small, local triathlon is a great way to help you achieve your fitness goals! The only equipment you need to start – is running shoes, a swimsuit & goggles, and a bike & helmet!

Think about it – as kids, we all did triathlons daily. Our parents would take us to swim lessons in the morning, and we’d ride our bikes and run around the neighborhood with our friends – and we were all in pretty good shape, And, we never thought about the exercise we were getting – we were just having fun! That’s what training for a triathlon can do for you. It’s a great way to avoid boredom while you train! If you get tired of running – well, that little bit of cycling helps break the monotony, and you stay on your program!

Another advantage of training for triathlons is it’s a great way to avoid muscle imbalances and repetitive-use injuries. You strengthen the upper body with the swim, and the lower body with the bike and run. And, you mix weight-bearing exercise of high-impact running, with low-impact swimming. And, the strength you build on the bike will give you more for your running, and visa versa.

You also get to meet wonderful people – triathlon is as much a lifestyle as it is a sport. There are no shortcuts to getting fit for a triathlon – and there is a given, mutual respect that comes out of that training. Friendships built are solidified through group training sessions and competiting together! And, these friends become your support network to help you achieve your goals.
Finally, setting your training goals for your triathlon training makes you accountable to your fitness program, and the more you achieve, the more you get motivated to set new ones. Plus, there’s something about being able to tell people, “I’m a triathlete!”. It suggests a person has a certain character, focus and determination that translate to all areas of your life!

There are plenty of additional resources that can help get you started.

• A great way to start training is at home with a home treadmill and home exercise bicycle from Fitness 4 Home Superstore! Visit www.fitness4homesuperstore.com to see our current selection.

• Get recommendations for a coach at www.usatriathlon.org – and some coaches can work with you via email or phone!

• A couple of web sites that can help you with training and racing information www.triathanewbie.com
www.beginnertriathlete.com
www.trinewbies.com
www.active.com
www.trifind.com
www.triamerica.com

• Information about women-only events can be found at www.danskin.com/triathlon.html, or www.irongirl.com

Exercise Equipment – Product Spotlight: True Fitness Z5 Recumbent Exercise Bicycle

So, you’re thinking of an purchasing a home exercise bicycle, yet you’re not sure what to look for. One exercise bike you should consider is the True Fitness Z5 Recumbent Bike.

The Z5 features a steel-gray, sturdy frame that will definitely look good in your home. But, function is also important, and the Z5 doesn’t disappoint. Options include a 8x16 Heart Rate Control that both monitors your heart rate, but also allows you to maintain your desired heart rate and control your workout with adjustable resistance levels. And, speaking of adjustability, the Z5 also can be adjusted to fit you, as the back adjusts from 45 to 75 degrees, and the seat adjusts into 24 different positions.

With the Z5, you can create the workout that fits your fitness needs. Once you plug in the eddy current brake system, you can duplicate the same feel you have on the road with constant torque. And you can keep that same feel of the road with 16 resistance levels, and four preset programs for hills, cardiovascular workouts, weight loss, and random workouts.

And when the Z5 was reviewed by Consumer Reports, they felt that it was worth an Excellent rating – considering it a CG Best Buy! Plus, even after your purchase, True Fitness also backs up the quality of their products with a 1 year warranty on labor, and 2 years on parts.

Want to know more? Come visit one of our 3 Valley-area Fitness 4 Home Superstore locations today!

Exercise – How To Increase Your Endurance

We’ve all had that frustrating feeling of been working out for quite awhile, yet we’ve “hit a plateau” – and cannot seem to build up our endurance beyond a certain point. Here’s one way you can get beyond your plateau, and increase your endurance in your workouts.

First of all, if you’re looking to increase your weight lifting endurance – the best way to do that is by working on your cardio program. Improved cardiovascular fitness, whether done by running on a treadmill, riding an exercise bike, or workout out on a elliptical trainer, is an excellent way to improve your endurance during a resistance training workout.

When you put together your cardio training plan, divide it into three levels. The first level is your intense plan – this is where your training so hard, you can’t talk to anybody during your workout, even if you tried. The second level is your moderate level – this is where you could blurt out a few short words. And, the third level is your recovery level – this is where you could carry on a conversation while working out.

Next, plan your routines. Our plan is based on whether you do your cardio workouts once a week, twice a week, or three times a week. If you workout more than this for your cardio routine, just double up the routines – if you workout four times per week, take the 2x plan, and do it twice during the week.

• Once per week: Do the below “Intense” workout, then do 15 minutes at an easy pace.
• Twice per week: Do the “Intense” workout one day, the “Moderate” one the other day.
• Three times per week: Do “Intense” one day, “Moderate” the next, and “Recovery” the third.

The Workout:

• Intensive: Do an intensive workout of eight alternating sets of 1 minute at hard, 1 minute easy – without rest between sets.
• Moderate: Do five alternating sets of 3 minutes hard / 2 minutes medium without rest between sets.
• Recovery: 25 minutes at an easy pace
  

After a couple of weeks with this workout – you should start to see your endurance improve –both in your cardio workouts, as well as your weight training sessions. Have a great workout!

Equipment - How To Buy Home Cardio Equipment

Since I’ve touched on the basics of purchasing Home Exercise Equipment (see my previous article called “10 Tips For Purchasing Home Exercise Equipment”, now I thought I’d go into a little bit more detail of the types of home exercise equipment you should consider for your home gym.

Treadmills – Everybody pretty much knows what a treadmill is – you’ve seen them at the gym, with people running on a machine featuring a moving belt. And, the benefits of treadmills are that they provide an easy, low to high impact cardio workout that allows you to vary the pace and incline to increase the benefit of your workout. But, not all machines are built the same. First, the length and width of the belt that you run on is very important to consider. Many cheaper treadmills have a very narrow belt, and although you might find yourself comfortable on them, belts that are too narrow can get annoying. For example, kicking your foot off the belt can cause you to fall, or on the better machines, you’ll quickly come to a halt. Also, spending a bit more money for a machine that has a wider footprint gives you a machine that is more stable, and less likely to break down due to higher quality construction. Additionally, spending a bit more for a machine can get you a higher quality belt that provides more cushioning to your stride. What to know what fits you best? Visit a specialty dealer like Fitness 4 Home Superstore, and test the treadmill at the store (and really test it out – run at a pace that you would normally run). And, make sure it is something you’d be comfortable logging several miles a day on.

Elliptical Machines – Also known as cross-trainers, they are very stable, effective pieces of workout equipment that can also work your upper body as well as your lower body. Plus, they provide a great cardio workout without the impact you would get on a treadmill. Elliptical machines are good for people that have issues with their knees or ankles. Lower quality machines may actually force you to assemble them, which can be quite difficult. Your better choice is to look at a specialty dealer like Fitness 4 Home Superstore, and take advantage of delivery and installation services they provide.

Exercise Bicycles – There are two types of exercise bicycles you can consider. One is your standard “freestanding” bike, which puts your body into a position similar to a regular bicycle. For some people, this position can become very strenuous if they have back problems. Fortunately, there are also recumbent stationary bicycles available as well. Not only are they quite comfortable, they also allow you to read while you exercise, as a seat with a back to it is much for comfortable for this. Exercise bicycles also help you build lower body strength & balance, as well as also being much lower impact than other types of equipment.

Rowing Machines - These are great for building upper body strength, cardio fitness, all without the impact you may get on other machines. Again, you get what you pay for. Higher quality machines like you’ll find at Fitness 4 Home Superstore, provide a smooth stroke. You want to avoid machines that have a jerky motion that is all too common in low-priced, budget machines you’ll find at the “big-box” stores. Also, make sure that when you’re shopping for a rowing machine, that the length of the stroke provides full motion to stretch your legs completely. Without a full motion stroke, your workouts won’t be as effective (as you’ll over compensate with your quads, rather than getting a full body workout).

Finally, when you look at the cost of ownership, for what you’d pay annually on a nice club membership, you could invest that money in a new piece of equipment each year, building your own circuit training room. Remember, to stay healthy, you need to work out on a consistent bases, and that doesn’t’ happen if you don’t enjoy using your machine. So, pick machines that you’ll enjoy using, and pick a number of machines so that if you find yourself getting bored with one, you can switch to another.