Product Spotlight: PaceMaster Treadmills

Built on their new heavy-duty platform, the Gold Elite VR, Gold Elite Fold-Up VR and Platinum Pro-VR treadmills feature PaceMaster’s new dual microprocessor digital control system allowing countless programming options and accuracy down to a single heartbeat. Programmable User ID’s combined with our Personal Trainer and Virtual Reality Course Workouts provide exercise experiences unattainable through outdoor exercise. The Tri-Flex Impact Shock Management System plus maintenance free belt deliver years of comfortable,worry-free performance.

What happens when a treadmill is greater than the sum of its parts? When all its cutting-edge technology is focused to help you meet your fitness goals? It becomes more than just a treadmill. It becomes a PaceMaster. And, they are now available at Fitness 4 Home Superstore!

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!

Exercise – Cardio Tips

So, you’re either planning on starting a cardio program, or you’re wondering whether or not you’ve put together an effective cardiovascular exercise plan. Here’s some tips you can use to make sure you’ve build a plan that works best for you!

First, your goals and your body type will dictate how much cardio you need per week. If you’re trying to add muscle mass, and you’re naturally lean, you should keep your cardio sessions down to only one or two times per week. On the other hand, if you’re prone to storing fat, and one bite of carbohydrates seems to add inches to your hips – you might need 3 or more sessions per week to keep your figure! And, if your training for something like a marathon or triathlon – well, you should increase your frequency as you get ready for your event.

Also, if your goal is just general health, you might want to do long, slow runs on your treadmill. Keep in mind that if you’re not having fun, you won’t make it a habit, so make sure that you pick the type of workout that makes you happy! (And, if you’re not sure what type of workout you’d enjoy - a great way to figure that out is to stop by one of Fitness 4 Home Superstore’s 3 Phoenix-area locations!)

Next – decide what your overall goal is – fat burning or cardiovascular health. If your goal is fat burning, you might want to do moderate cardio workouts. Those are the type of workouts where your heart rate returns to normal within a short period after you complete your workout. If fat burning isn’t your goal, but maybe your looking to improve your time for an event your planning on entering, you want a more intense cardio workout, where your heart rate might be elevated for a couple of hours after your event. A great way to tell the difference is like this – if you can carry on a conversation while working out – that ‘s a moderate workout. If you can barely speak two or three word sentences…well, that’s intense!

Over time, your goal should be to move up to more intense workouts. Here’s why – in a moderate workout, your body will burn fat DURING the workout, but not after. In an intense workout, you won’t burn fat during the workout, but your body will burn fat AFTER the workout for hours! The reason for this is as your body gets more accustomed to intense workouts, your metabolism becomes more efficient at burning fat – so even if your treadmill or elliptical is set for cardio workouts, make sure you “up” the level of those workouts over time to help your body “learn” how to pick up your metabolism! But, always throw in a moderate workout once in awhile – it’s always good to keep your body guessing (and, the variety helps you stay motivated to keep working out!)

Your heart rate can provide you a lot of information about your training. Over time, your resting heart rate should decrease. By tracking your heart rate, you can monitor your effort. If you train today at 160bpm then have a lousy day and don’t feel like you’re receiving any benefit, use your heart rate as a guide. As long as you are pushing hard enough to hit that 160bmp mark again, you know you are getting at least the same intensity from your training as the time before.

One last thing – make sure you keep your workouts interesting by injecting variety into your plan. If you always use the treadmill, your body will become so efficient at using the treadmill that you will begin to burn fewer calories doing the same workout. On the other hand, if you perform treadmill work one session, elliptical on your next another session, then go for a bike ride, you will continue to see the benefit of increased calorie expenditure. This will keep the fat melting off and continuously improve your cardiovascular conditioning. And, don’t let yourself think that cardio isn’t necessary, since even when you’re in peak condition, a little cardiovascular exercise is always necessary for a healthy lifestyle. Just make sure you change the style and frequency of cardio to suit your lifestyle and fitness goals. Consider various styles of training, different terrains, and new types of equipment to train on. Learn what your body needs, keep a good journal, and find out what works for you!

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 – How To Avoid Boredom When Running

We’ve all had that problem when running, whether on a treadmill, or outside on our familiar running route. Boredom. And, if it happens often enough, that boredom can translate into an acute lack of motivation for our exercise program! But, how can you avoid getting bored?

Belgian researchers have discovered that if you can keep yourself distracted while running, you’ll exercise for up to 20 percent longer! New treadmill designs coming out take this into account, offering video screens and iPod connections. So – if you’re looking to buy a new treadmill for your home, visit Fitness 4 Home Superstore, and take a look at some of the newest equipment designs that can help you stay distracted – and motivated!

But, for those of you that aren’t ready yet to buy a new treadmill, there are a few tricks you can do to help stay motivated.

1. Buy an iPod, or other type of mp3 player – and load it with content that will help keep you distracted. And, it doesn’t have to be music – also consider audio books from Audible.com, or learn a new language with language tapes.
   
   
2. Get a flat screen TV and put it up in front of your treadmill. Watch your favorite show, or hook a DVD player up to it, and put in travel videos – and imagine running a different route through a foreign country!
   
   
3. Speaking of running a different route – do that! It’s easy to get into a routine, so break up that routine! Get up early on a Saturday morning, drive across town, and run a route you’ve never run before!

In the end, just by refocusing your mind on something different, you can not only keep yourself motivated, but you’ll go longer & farther – which will help you get that much closer to achieving your fitness goals!

Equipment – The Benefits of a Home Treadmill!

It’s not easy finding the time to work out, or go to the gym. Yet, getting back in shape, loosing weight, and feeling fit requires that you spend some time working out. Running has proven itself to be a very effective way of accomplishing those goals, without requiring a gym membership. Yet – running in Arizona’s heat isn’t just difficult – it can be downright dangerous!

But, there’s an easy solution. You can still run, whenever you want, in the convenience of your own home on your own home treadmill! But there are many other benefits to having your own home treadmill.

1. Treadmills are a proven way to burn calories. In fact, they are the most consistant calorie burning machine on the market – better than ab machines, rowing machines, and even stationary bikes!

2. You can track your results much easier on home treadmill. Thanks to advances in technology in the last few years, you usually have access to digital readouts that may include calories burned, time spent on your workout, and how far you walk / jogged / ran.

3. Yes, this may seem obvious, but with your own home treadmill, you can use it at any time. You don’t have to wait for a machine to be open at the gym – and if you feel like running at 4am, you can (try doing that at some gyms!)

4. Treadmills, unlike the road – are adjustable. You can work at whatever pace you want, set the incline to whatever you need, and know you can concentrate on your workout, not on avoiding that pothole!

5. With new, shock-absorbent moving treads, treadmills tend to be less stressful on your joints and tendons than running on the road. As much as it would be nice to be able to run on soft surfaces such as grass, the reality is that you normally get stuck running on the road. Running on a home treadmill gives you a stable surface that can help you avoid injury!

6. You can avoid boredom with a home treadmill. You can watch TV, read a magazine, or listen to music, without having to have your workout interrupted with outside distractions. Your workouts go by faster, which helps make you want to come back for more!

7. Home treadmills are cost effective! Think about what you spend on your gym membership for you and your family. A good treadmill like you’d find at Fitness 4 Home Superstore can last you over 5 years. When you look at the cost of gym memberships for that length of time, you’ll see that a home treadmill is really a cost-effective investment in your health!

So, the next time you’re either trying to find time to get to the gym, or you’re stuck outside trying to get a run in before it gets too hot out, think about taking a trip over to one of our three Phoenix-area stores, and check out our selection of home treadmills. You’ll be glad you did!

Healthy Lifestyle - Running Can Make Your Bones Stronger

by Bob Lachniet
President - Fitness 4 Home Superstore

A weekly run around the park may not put an individual into the same league as Michael Johnson or other Olympic runners, but it may help keep bones healthy, study findings suggest.

In a recent National Health and Nutrition Examination Survey of 4,454 Black, Mexican-American and white males show that people who run on a regular basis have fewer chronic health problems, weigh less, are usually non-smokers – and, have stronger bones as well!

"This finding may have public health significance, since thigh bone mineral density is a strong predictor of hip fracture, which is the most devastating consequence of osteoporosis from a public health standpoint,'' according to Michael E. Mussolino, from the Centers for Disease Control and Prevention, and his colleagues.

In addition, average bone mineral density in the thigh was 5% higher in joggers than in non-joggers. And bone density was almost 8% higher among joggers, compared with men who shunned exercise altogether.

And, it doesn’t take a lot for this to happen. Those that reported jogging 20 or more times per month had similar bone density amounts as those who jogged less than 20 times per month. (Although the study looked only at men, Mussolino told Reuters Health that previous research has suggested the same holds true in women) So, getting on your treadmill, or hitting the road nine or more times a month helps you strengthen your bones.


Note - Information for this article can also be found within the American Journal of Public Health 2001;91:1056-1059.

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.

Exercise – The Benefits of Cardio Workouts

Cardio workouts are an important, if not indispensable piece, of any effective exercise regime. High-intensity cardio training is a wonderful way to speed up your metabolism – as your metabolism stays revved up for some time after your workout. Cardio workouts can be just about any exercise, such as jogging, running, swimming, biking, elliptical machines, even jumping rope. Your goal is to raise and maintain your heart rate for a set amount of time.

Cardio workouts help strengthen your heart and lungs, and they also help lower your resting heart rate, which means over time, the same effort that would have produced a 10 minute-mile, now might result in a 9 minute-mile.

By doing cardio workouts, you burn fat. But, just as important, you strengthen your heart. As you work out, your muscles require more blood to remove waste byproducts as well as carbon dioxide, as well as additional oxygen for fuel. Sustained cardio workouts over time train your heart, like any other muscle, to produce the same effect with less effort.

Other benefits of cardio are an increased metabolic rate (which leads to your body burning excess fat that much better), and increased growth hormone secretion (which helps fuel additional muscle growth which helps speed up your metabolism). And, you also will feel more alert (since cardio workouts increase blood flow to the brain). Not to mention that you’ll reduce stress!

Finally – a consistent cardio training program helps you build endurance – which helps you persist in not just sports, but in life as well!

Fitness - The Best Way To Buy Exercise Equipment

by Bob Lachniet
President - Fitness 4 Home Superstore

So, whether your purchasing home exercise equipment for the first time, or your looking to add to the equipment you already have for your home gym, there’s always that problem of trying to figure out where to start. The best way to ensure you make the right purchase, is to have a plan for finding the equipment that best suits your needs – and we have some suggestions on how best to do that.

1. Determine your fitness goals. Like to run? Want to build muscle? Determine if you are looking to build strength and muscle mass, or just loose weight and firm up, as this will help you to narrow down the types of equipment you should consider.

2. Assess your experience. If you’ve been a regular exerciser in the past, that helps. If you’re not that experienced, you might be a bit confused as to what type of equipment you’re most comfortable with. This is where a specialty dealer has a significant advantage over the “big box” stores. Specialty dealers like Fitness 4 Home Superstore can help you assess your goals and experience, and recommend the types of home fitness equipment that will best fit your fitness needs.

3. Determine where you would put your equipment, and how much room you have for it. Make sure that what your planning on purchasing will fit the space you have - and for help determining if the equipment your looking at will fit, Fitness 4 Home Superstore can help!

4. Determine your equipment needs. Once you know what you want to accomplish, your comfort level and dedication for an exercise program, and where you’d put it – now you can think about the equipment you’d want. Remember one thing, though. Whether it’s a treadmill, cross trainer / elliptical, exercise bicycle, or home gym – keep your choices focused on what you really need to make exercise a healthy, permanent habit!

Once you have an idea of what you want before you go shopping, you’re less likely to make a premature decision. Plus, when you’re ready to shop, you’re best served by considering a specialty dealer rather than a big-box store. For more information on why, click here.

With a solid purchasing plan, you’ll be better prepared to find those sales & bargains that can help you find the equipment you need – at the price you can afford!!

Exercise Equipment - Your First Step

So...you're thinking of purchasing fitness equipment. When choosing equipment, you should choose the type of equipment that matches what you like to do. For example, if you like cycling, you should choose a stationary exercise bicycle. Likewise, if you like to run, consider a treadmill. Sound overly simplistic...and obvious? Well, the surprising thing is that many people forget the simple rule of "buy what you like".

What if you're not sure what you like? Then, you should try out a few different types of equipment to see what you would like best. If you don't currently have a gym membership, many local gyms offer a free 2 week pass to let you try out their facilities - take advantage of this, and sample different types of equipment to see what works best for you.

The next thing you should look at when searching for exercise equipment is its quality/price balance. Think about the fact that you might want to use your equipment on a daily basis, or other members of your family might use it, so a decisive factor in choosing a equipment is making sure it’s made by a professional sports company and that you get a good warranty on it. Quality equipment can last for years of non-stop usage, while other poorly built ones can break apart after only a few weeks or months. Of course price is a big issue, but it’s best to dig a little deeper in your pocket than buy something cheap that will either cause you injuries or pains, or something that will break down after only a few uses. Remember the saying “you get what you pay for” fits perfectly.

Once you know what you want, then go shopping! And, if you have questions, visit one of Phoenix's three Fitness 4 Home Superstore locations, and let our team help you find what works best for your fitness needs!