Are you ready for the biggest exercise equipment development in over 20 years? Octane Fitness has cracked the code to offering users the ultimate zero-impact running experience with the new Zero Runner. This machine is going to change the game for runners looking to maximize their training and minimize the negative effects of training on the body.
The Octane Zero Runner is different from any traditional exercise machine. It offers several key advantages over the three most popular training options—outdoor running, treadmills, and elliptical trainers.
When comparing to outdoor running or treadmills, the obvious advantage is no impact. Outdoor running on the streets creates a high level of impact and treadmills can mitigate that, but not eliminate it completely. While some impact can be good, and you might want to train on the surface you race on, giving your body a break with occasional zero impact workouts will allow for heavier training and less damage over time. The end result is better performance and less chance of injury.
When comparing to a traditional elliptical, you will see that the freedom of movement is much greater on the Zero Runner. Not only can you create your own stride length, but the key is the knee joint built into the machine. This allows the user to bring their heel up as they do in a natural running movement.
Check Out the Comparison Video:
The other question that comes up is, “Can you get a real running workout on the Zero Runner?” I can tell you from my personal experience, within 40 seconds of hopping on the Zero Runner I was at 150BPM using a heart rate monitor. I topped out at 164BPM when really pushing myself but was able to find a comfortable range of motion and maintain in the 150’s for a full workout.
The freedom of movement feels great, and you can really tell that your muscles are working. For the majority of my workout I was in the mid to high 40’s for stride length. That is amazing freedom of movement when considering most traditional ellipticals are 18”-21”. There is a bit of a learning curve with the Zero Runner because of the excellent free range of motion. Give yourself some time when first hopping on one.
How to Get Started on a Zero Runner:
To sum it up, the Zero Runner is a great new option for runners looking to train with zero impact. Go to your local 2nd Wind Exercise Equipment store and try it for yourself today!
Get yourself BACK in the Game!
OK…raise your hand if you have ever had back pain!
Exactly as I thought…everyone with a hand.
Lets take a simple look at why most people have back pain. We know that it’s hard to avoid pain from an accident, injury or a genetic condition, so this is for the general public.
Just like anything, If you use it enough, you will wear it out. Your lower back is the region we are talking about, which is the OPPOSITE muscle group of your abdominals. Your low back keeps you from falling forward just as your abdominals keep you from falling backwards. The muscles must be in balance…but how many times do people complain about sore stomach?
Posture is the #1 reason most people have a problem. The average person sits over 50% of their waking hours…If you are hunched over then your low back spine is usually in an expanded state. This is where the discs are being “rest” on and are getting squished out of the bottom and back part of your spine.
While standing…most people have a posture issue that is the result of not actively engaging the core muscles in the abs AND glutes. This causes the pelvis to be anteriorly tilted to the front. This is when someone has an excessive curvature in the low back and hunched shoulders. It is a sign of weak abs and glutes and causes the disc in the low back to be squished or “compressed”. This is where the pain in coming from. If you were on the bottom of a 10 person dog-pile, you’d feel squished too!
The key to helping your back feel better is 2 things…
Stand up straight…Keep your ears, shoulders, hips, knees all in alignment. See your mom was right. So call her up and tell her you’re sorry you didn’t listen…and she was right. (And don’t forget her Mother’s Day gift)
Your muscles can make you taller and it takes the pressure off of the lower discs. When sitting, do the same thing. It is the most simple conscious thing you can do to feel better anytime!
- Strengthen your core! Keep your Abs in tight AND squeeze your glutes! When you contract your glute muscles, it helps to pull your pelvis into a “Neutral” position that allows your spine to rest on a more stable and flatter foundation. Your discs will not be so compressed.
Also…working on strengthening your abs and low back with either an exercise ball, inversion table or “roman chair” can help to keep the muscles awake and keep the spine more stable!
*Our in-store certified fitness consultants are here to help! We offer free training advice, proper techniques and more! This article was provided by Greg Lofgren at 2nd Wind Exercise in Lindbergh, MO. Stop in or call any 2nd Wind location and take advantage of our amazing team!*
Yes!! It’s a common misconception that if you’re looking for the best weight loss results you should workout in your “fat burning zone” at about 60% to 70% of your maximum heart rate. However, the fat burning zone burns fewer calories than working out at the higher intensity “aerobic” zone (70% to 85% of your maximum heart rate). The body may burn a greater percentage of fat in the fat burning zone compared to higher intensities but in the aerobic zone you burn way more total calories AND more fat calories overall than at lower intensities. Of course, caloric burn also depends on a workout’s duration and it is easier to work out longer when exercising at a lower intensity.
Electronic heart monitors, such as Polar products, typically consist of a wristwatch-like display and an electrode-studded chest strap that provide accurate, real-time heart rate information. Using a heart rate monitor can help you pace yourself and can also motivate you to exercise. With your heart rate monitor you can observe if your workouts are helping you to lower your resting heart rate. You can also monitor your workout routine to see if you can maintain the same pace but get your heart to pump more slowly or to see if you can shorten the time it takes your heart rate to return to normal after a workout.
- Pace: The key to starting a running routine is to Increase your mileage gradually, upping your mileage about 10% each week. Be sure to take rest days, they’re important to your recovery and injury prevention as your muscles build and repair during this time.
- Core: Runners who do core exercises four times a week run faster on average than those who didn’t according to a study done by the Journal of Strength and Conditioning Research so be sure to include some core workouts into your routine!
- Stretching: Stretching when your muscles are cold is not a good idea so instead warm up a little bit with a quick running then stretch and continue your workout. Sleep: Make sure you are getting enough sleep, your body needs rest to improve your recovery.
- Overstriding: Try to keep your steps light and quick, overstriding, or landing heel first with your foot well ahead of your body’s center of gravity wastes energy since you’re braking with each foot strike, and may also lead to injuries such as shin splints. Try to land mid-sole, with your foot directly underneath your body.
- Arms: Some runners swing their arms side-to-side, which makes your breathing less efficiently. Additionally, there is a tendency to hold the hands up near the chest, especially as you get tired, however this can actually make you feel more tired and creates tightness and tension in your shoulders and neck. Try to keep your hands at waist level with arms at a 90 degree angle and elbows at your sides. You should rotate your arms at the shoulder, opposed to the elbow, and keep your posture straight. If you feel yourself slouching poke your chest out!
- Nutrition: Nutrition is important for running performance and overall health. What and when you eat before, during, and after your runs matters. Eat a snack about 1 to 2 hours before a run that is high in carbohydrates and lower in fat, fiber, and protein such as a banana and an energy bar, or cereal with milk. If you’re going on a long run (over 90 minutes) you need to replace some of the calories you’re burning through sports drinks, or bars. You should be taking in about 100 calories after an hour of running and then another 100 calories every 45 minutes after that. Post run it is important to replenish energy quickly as studies have shown that muscles are most receptive to rebuilding stores within the first 30 minutes after exercise which means eating quickly after your workout can minimize muscle stiffness and soreness. Choose foods of primarily carbs, and protein with a ratio of about 1 gram of protein to 3 grams of carbs such as a fruit and yogurt smoothie. Carbohydrates are important to runners as a major source of fuel, so don’t cut them out of your diet! After hard runs, grab your post-run carb snack, and then follow up the evening with a meal of carbs and protein to rebuild muscle.
Workout Habits to Quit Doing Now
It’s easy to get in to a routine and forget to change your workouts. If you get in to the habit, don’t forget to keep challenging yourself. Below are some of the most common habits that you should quit in your workout.
1. Working out alone:
Most people get a better workout when they’re with someone else. It’s more enjoyable to share it, you’re more likely to keep showing up, and you’ll push yourself harder if you have some competition.
2. Long workouts of moderate intensity:
There’s a reason they say, “No pain, no gain.” You can’t improve your fitness without pushing yourself. It’s much better to go 20 or 30 minutes at high intensity, than it is to go for an hour at a comfortable pace.
3. Wasting time between reps:
Don’t look in the mirror, don’t check your phone, don’t start conversations with other people. Plan out a certain workout for a certain time period, and get it done.
4. Too much cardio and no strength training:
Some people are all about burning calories, so they just focus on the treadmill. But building muscle is important too. The more muscle mass you have, the more calories you burn throughout the day.
5. Hydrating with sports drinks:
Most sports drinks have too much sugar. Go with water instead . . . the extra electrolytes aren’t worth all the empty calories.
6. Doing the same exercises all the time:
The more you do something, the more efficient your body gets at doing it. If you run half an hour a day for six months, you’ll start burning fewer calories. Try rotating your workouts on a regular basis.