Health and Fitness Tips and Inspiration
If you've already hit the ground running on your New Year's resolutions, you might be noticing aches in new places. While DOMS (Delayed Onset Muscle Soreness) will reduce after a few workouts, it is be a great reminder to start adding some yoga into your training routine. In addition to increasing your flexibility, yoga can make you a better athlete by improving your concentration, breath control, and functional movement patterns. Since you're already warmed up and building strength in your regular workouts, you don't need a lot of time to benefit from yoga. Here are some of the best ways to incorporate yoga into your workout recovery practices. Standing Poses: From Warrior 1 to Triangle pose, some of the most familiar yoga postures will help you to build functional flexibility and strength. Because you are holding your bodyweight, these poses build strength, while challenging you in different movement planes. Holding these poses will build stability. Repetitions in and out of the postures will ingrain healthy movement patterns, improving the stability of the knees, shoulders, and low back. This video shows ways to use Standing Poses for Recovery.
The sequence: Warrior 1: with shoulder shrugs and repeated transitions from standing Warrior 2: with wrist flexion and increased depth Triangle: with shoulder opening Hip Openers: These poses help to release tightness from the piriformis, as well as the rotators and flexors of the hip joint. This can reduce low back strain and increase range of motion in running and strength training. This active recovery video focuses on the hips and low back.
The sequence: Ardha Matsandrasana (seated spinal twist) Easy Pose Supported Bridge Pose using a block for support Foam Rolling: Add foam rolling to your yoga practice to increase its benefits. By holding a posture with the foam roller or foam rolling prior to the stretch, you release areas of held tension in the body's connective tissue providing the opportunity for realignment and healing of dysfunctional movement patterns, as well as improving circulation and hydration in the muscle tissue. This foam rolling sequence is a great way to wind down at the end of the day or after a workout.
The sequence: Figure Four with Foam Roller Modified Pigeon with Foam Roller Lat Foam Roll followed by Modified Child's pose Adding yoga for recovery into your workout routine doesn't need to take a lot of time. The brief practices provided above are excellent ways to warm up or cool down and can be rotated throughout your training week. If you have the time to include a yoga class on your active recovery days, you'll find that your practice and its associated benefits will progress even more quickly. Whether your yoga practice is intense or limited to a few minutes each week, commit to using that time to observe the effect of each posture on your body and breath to fully incorporate yoga's benefits on and off the mat.
Posted: February 08, 2017|
In the peak of their popularity in the late 90’s and early 2000’s it was difficult to go to a fitness facility and not find stepmills. They were a very popular machine on cardio floors allowing users to have a never ending set of stairs in a very small space with adjustments at the tip of their fingers. Stepmills began to lose some of their popularity in the 2000’s for many reasons; elliptical market advancements & popularity, improvements in treadmills cushioning, cost of ownership, and reliability of the product.
Today stepmills are resurging in popularity and perhaps nobody is offering a better product than Matrix Fitness and their Climbmill lineup. Matrix didn’t want to reinvent the wheel on stepmills, but rather seek to improve on the areas that current models in the industry were falling short. By assembling a panel of service technicians, fitness facility owners, and end users Matrix gathered data on all the ways they could improve the stepmill design. Leading to a transformational product, the Matrix Climbmill.
Matrix has improved the serviceability, performance, user interaction, and cost of ownership on the Climbmill. The Matrix Climbmills boast a comfortable 10” step-depth to accommodate a wide range of users. The incorporation of a multi grip ergonomic hand rails design with built in controls creates a safe and comfortable user experience. The addition of a control zone sensing safety feature also makes the machine incredibly safe. Highlighting the commitment to providing a better product investment are features like an anti-rust frame design, sweat managements system, and oil free modular drive all designed to extend the life of the product. Matrix has quite simply taken the best stepmills on the market and improved all of their features to create the best owner and user experience in the market today in their Commercial Matrix Climbmill line.
Posted: January 26, 2017|Categories: Exercise|
We are officially into 2017, and maybe you've already made goals for the New Year. If not, that’s okay, it’s always the right time to start a new goal or a life improvement. If you're making health and performance related improvements such as losing weight or getting in shape, a little planning and a few tricks can make all the difference towards making those goals a reality. If you've got big plans for 2017, here are a few are a simple tricks you don't want to miss.
Set Concrete, Achievable Goals.This widespread advice is still important. If you want to make your goals a reality, know what you are trying to achieve and when you will achieve it. Give yourself a realistic deadline, such as lose 5 pounds this month. While your goal may be to lose 20 pounds or more, breaking this goal into smaller pieces lets you celebrate your progress along the way. Big changes don't happen overnight. Consistently sticking to your plan for reaching your goals over time will ensure you get the results you envision.
Track your Progress:Bad days happen. The scale will weigh heavy. You will make bad diet choices. You'll miss a workout…or even three. That's called life and it's why you need to document your progress. A simple calendar or spreadsheet can record the basics: a daily weigh-in, meal planning, or just getting your workouts in can all be recorded in less than a minute. When you see a string of successes your goals become a part of who you are, making it a lot easier to stay on track and on the wagon.
Build a support network.By making your goals public, you create accountability. Take this a step further by enlisting a network of others who can support you in your goals. Scheduling a few personal training sessions can be a big help in creating accountability. You can also take advantage of on-line support networks, including ViaFit integrated into everything from treadmills to recumbent bikes. This virtual technology allows you to effortlessly upload your workouts (see Track your Progress above), while choosing friends, joining in challenges, and setting personal goals that will help keep you motivated.
HIIT it Hard.High Intensity Interval Training has big benefits for all exercisers, whether you're a serious athlete or just looking to shed some body fat. Two sessions per week is ideal. Just 20 minutes will increase post exercise oxygen consumption (you'll burn calories AFTER you work out!) reduce body fat, and increase your VO2 max (i.e. cardiovascular efficiency). Think that HIIT training is just for hard-core athletes? HIIT is based off of your own heart rate and performance and can be used by any level of exerciser. Overwhelmed? Sprint 8 is a patented way to take the guesswork out of HIIT training by providing efficient 20 minute workouts that are proven by research to reduce body fat and increase energy levels.
86 Sugar and Alcohol.Say good-bye to sugar and alcohol. It's been fun. You know that container of your favorite cookies in the cabinet? Take them to the office. Leftover wine and sugary soda in the fridge? Throw it away. Do not buy more. Whether you're improving your performance or shedding body fat, it's time to get the empty calories out of your house so you can support your goals with wholesome nutrition that will improve your workouts and your blood sugar. And if you're looking to blast belly-fat, this is important. Not all calories are created equal and those from sugar and alcohol are the most likely to build up as inches around the middle.
Start Slowly.When you want to make big changes, take the time to build a base. Frequently new exercisers are excited by their training goals and feel the need to hit their workouts hard, day after day, risking injury and burn-out. Remember that your tendons and joints will also be keeping up with the work that your heart and muscles do, but will take longer to grow strong and to recover. Build in active recovery and low or no impact training sessions so that you can keep your momentum going without creating additional aches and pains. Recumbent bikes and incline settings on treadmills are great ways to continue training and burning calories without stressing your joints.
Invest in yourself.While you might be tempted to reward yourself with opportunities to indulge in skipped workouts and "cheat meals", the best rewards are investments that will move you closer to your goals. We all know the frustration of working with sub-par equipment and the joy of having workouts and progress click. Personal training and massage sessions are affordable and motivating gifts. Home fitness equipment that allows for a range of training options and body sizes is another way to ensure that you stay on track when celebrating your success. The Matrix TF50XIR treadmill offers a top of the line, commercial experience that accommodates running, incline training, and larger athletes with ease. With a large surface area and a user rating up to 400 pounds, this machine is tough and will stick with you as you progress in your training. Virtual Active and Sprint 8 integration take the guess work out of creating effective and motivating workouts that you can share through the effortless ViaFit platform. As you move towards your goals in 2017, remember that making lasting changes takes time and perseverance. Commit to manageable goals, record your progress, and remember to build in rewards and recognition for your achievements. By this time next year, you won't believe how far you've come!
Posted: January 24, 2017|
For decades runners have been looking for alternatives to training to save wear and tear on their joints and their body. Steppers, bikes, rowers were all products they tried to incorporate, but the biggest breakthrough in low impact training was the elliptical (cross trainer) revolution in fitness. The elliptical category has evolved over time to bio mechanically feel more comfortable and offer a dynamic training platform in a non-impact environment. However, even the most technologically advanced models still leave runners wanting more.
With the Octane Fitness launch of the ZERO runner (ZR8000) in 2016 low impact running training has fully evolved. Unlike elliptical machines that require the user to follow a set path of limited motion, the ZR8000 allows users to seamlessly transition from a walk, jog, run, and up to a 58” degree sprint. The ZR8000 has independent hip and knee joints allowing each user to find their natural walking and running motion.
The ZERO runner will create a buzz to any facilities fitness floor. But best of all are some other advantages; no electricity costs, quiet operation and minimal maintenance and service needs, unlike a treadmill. The ZERO runner is sure to change the future of low-impact training by providing the most natural way to replicate real running form.
Letting fitness slide over the holidays is easy to do. Tight schedules, short days, and frequent celebrations sap the motivation of even dedicated gym goers. Your best weapon? Create a go-to workout that's time efficient (less than 30 minutes), convenient (in your home on your schedule), and effective enough to keep you coming back for continued results. HIIT (High Intensity Interval Training) meets those requirements and is adaptable and effective for any level of athlete. Here's what you need to know.
HIIT is effective.
Despite the shorter duration of these workouts (less than 30 minutes), the intensity of HIIT workouts results in a higher calorie burn both during and after the workout. This means that the post-exercise oxygen consumption (an indicator of resting calorie burn) is higher following HIIT workouts than other forms of training, and will stay high for two hours afterwards. After HIIT training your body is primed to use your holiday meal building muscle and fueling for your next workout, rather than putting on fat. HIIT is also demonstrated to specifically target abdominal fat. Additional health benefits of HIIT over steady state cardio include improvement in insulin levels, cholesterol, blood pressure, cardiovascular fitness, and body weight (ACSM)
HIIT is efficient.
A true HIIT workout is short in duration. 20-30 minutes is ideal. These workouts are well suited to busy schedules that require results in less time. HIIT workouts also deliver results with 2-3 workouts each week. While you can complement HIIT training with active recovery, strength, and endurance training for a full program, using HIIT sessions as your go-to during the last few weeks of the year will maintain fitness, provide mental health benefits, and support a healthy metabolism while you enjoy your holidays.
HIIT is adaptable.
You don't have to be a well-conditioned athlete to benefit from HIIT workouts. HIIT training targets work periods of 85% or greater of your personal maximum heart rate, which makes it responsive to your ability. HIIT workouts can also be adapted to any piece of exercise equipment to provide intense workouts that are lower impact and directed at the fitness level of the user. Elliptical machines and Indoor Cycles are both incredibly effective means of delivering HIIT workouts without the impact of running and jumping.
HIIT is motivating.
Knowing that your workout is limited to less than 30 minutes makes working hard more approachable. Understanding the benefits of HIIT also makes it easier to push into a level of training difficulty that you might normally avoid. The repetition of specific intervals in HIIT training sessions, as well as the constant variation in intensity, makes these workouts fly by. The post-workout benefits are also motivating in completing the workout.
Here are two of my favorite HIIT workouts.
Minutes 1-3, Warm UP: Work into a target heart rate of 75% of your maximum at a pace of 80-100 RPM under moderate load.
Minutes 3-8, Interval 1: Speed
Alternate 3 1 minute speed bursts with 1 minute recovery periods. During the speed portion, maintain the load that you established during the warm-up, increasing your cadence to as fast as you can control. During rest periods, focus on recovering and then returning to your warm-up pace and effort before your next work.
Minutes 8-12, Interval 2: Climb
Alternate three 45 second climbs with three 45 second recovery periods. Reduce your cadence to 60-80 RPM's and increase to a heavy load pushes you up out of the saddle. Maintain this load for 25 seconds then return to the saddle and maintain the load for 20 seconds more. Rest for 45 seconds by reducing the load and returning to a cadence of 60-80 RPM's. Repeat. You can also choose to maintain your position in the saddle if you prefer.
Minutes 12-15, Interval 3: Power Tabata
During your recovery from your final climb, return to a cadence of 60-80 RPM's with a moderate load (a level that returns you to about 75% of your maximum heart rate). Maintaining the same load, increase your cadence to close to 100 RPM's for 20 seconds. Rest completely during the ten second break. Repeat the effort for a total of six work periods.
Minutes 15-20, repeat Interval 1, Speed.
Minutes 20-24, repeat Interval 2, Climb.
Minutes 24-27, repeat Interval 3, Power Tabata.
Minutes 27-30, cool down.
Continue riding at a reduced load and speed until your heart rate returns to 75% or less of your maximum heart rate. Finish by stretching your hips, quads, calves, hamstrings, and shoulders.
This workout can be adapted to an elliptical trainer or recumbent bike using the same variations in load and speed. It can be used as a template for treadmill workouts as well.
Workout 2: Sprint 8
Vision Fitness's Sprint 8 Treadmills take the guesswork out of designing a HIIT workout. Backed by research, this patented program combats body fat gain, declining energy, and reduced metabolism through a HIIT style training program. Your workout will start with a warm up period followed by eight 30 second training segments with an intensity that is based on your fitness and performance level. This entire workout takes only 20 minutes and is a proven way to keep holiday weight gain at bay this year.