Why choose a Fluid Indoor Rower to get fit over other fitness and gym equipment

Over the years I have spent a lot of time working out and trying to stay fit training in gyms, health clubs and doing some free weights at home.. I usually went to the gym 2-3 times a week; I would break each session into doing the following, 20-30 minute on a treadmill or cross trainer, and then do the rounds on the weights circuit.

I got fit and toned but never managed to stay fit and toned for long. I love food and eating out and generally having a good time.

After much research and looking at ways to get fit and back into shape, I decided on a rowing machine, now the only machine I have ever used in a gym is a Concept2, quite a novelty when you have the wind cooling you as this machine is air driven. With the concept2 rower you get quite a lot of features from the PM3 monitor that records your stroke, distance as the norm and you can even upload your data to various web sites and track how well you’re performing.

So my mind was set to purchase a concept2 and I started to look around for a great deal, this is where I hit a brick wall. I never for one minute thought I would be looking at the best part of a grand for a rowing machine! I then started to look on ebay taking my search to independent second hand dealers. I then came across www.healthclubsathome.com which is located in Peterborough. Health Clubs At Home offer mail order items through an online shop and also has a large show room so you can try before you buy. I did some Google searches and they came highly recommended.

The purpose of my visit was to view the second fitness equipment, to negotiate a deal on a refurbished Concept2 rower. I couldn’t justify £1000 on a new rower, so a refurbished product was my only option.

When I arrived at www.healthclubsathome.com I was met by a nice guy called Rob who showed me round the equipment for sale. I put the Concept2 through its paces and it performed much the same as the Concept 2 indoor rowers I used at the gym.
Now for £650 the concept 2 rower I was offered looked as new, with hardly any signs of real wear and tear. Now what caught my eye then was Rob very excitedly told me they had become agents for First Degree Fitness who produce the Fluid Rower.

I hadn’t used a Fluid Rower before although I had heard of them, Rob took me through to the main show room, where the various models of the Fluid Rower were on display ready to try out! The first thing that stood out was the water chamber, its bright blue colour against the silver of the frame, made the whole thing visually appealing almost like looking at a car you have never driven, but thinking that it will be very tasty.

I jumped onto the Fluid Rower E216 the cheapest indoor rower in the Fluid Technology range. Straight away I noticed the seat was in a great position and wasn’t to low, higher than the concept 2 and very easy and comfy to actually get your bum onto it. The foot rests were bang on and not to wide apart.

The handle on the Fluid Rower is so much better than the concept 2 rower, it doesn’t look or feel cheap and has a nice weight to it and felt balanced in my hands.

My first few strokes on the Fluid Rower convinced me I was going to buy it, the instant grab and resistance, the swish and swoosh of the water, it felt perfect.

Compare the concept 2 and its air system and the initial resistance is poor you almost get a few inches of stroke before the concept 2 rower starts to bite, then once you over come that initial force it then peeks and almost turns using its own force, almost free wheeling the large fan wheel. Compare this to the stroke on the Fluid Rower, its there no wait, no slip just constant force, when you stop your stroke the fluid rower stops!

The best part is now the price of £669 for a brand new Fluid Rower E216, I had decided straight a way it was a no brainer. I later did some more research and found www.healthclubsathome.com to be the cheapest by nearly £145, with all other retailers selling the Fluid Rower E216 from £799 - £830. Fluid Technology have a great web site with loads of information and also check out www.fluid-rower.com

So with a few clicks of the mouse, one Fluid Rower was ordered and delivered. So far I have been very impressed with the service I had received from health clubs at home. I will be posting details of the Fluid Rower and starting my 30 day plan to shed a stone and get back into shape for the summer!!! Watch this space

article taken from a review by paul from stamford

Why choose a Spin / Spinning Bike to get fit over other fitness and gym equipment

Spin Bike / spinning training using Precor, startrac, life fitness, technogym, johnnyg.

Spinning / Spin class training has got to be one of the best low impact ways to get fit and stay in shape, the aerobic advantage to bike riding can be nearly twice twice as beneficial as elliptical or treadmill with impact on joints reduced by over 50%.

Most training can be tailored to most people of various physical ability. The training starts out with basic stretching, core abdominal exercises and goes into proper technique on how to use the stationary bike properly, proper body position, seat adjustments, terminology etc. The workout is split for the beginner at 50/50 Bike to physical exercise off the bike. For the more advanced rider the break goes to 80/20 bike to exercise off the bike. This program can be done as a solo and group programs forming soon.

The pro's of Spining and spin bike training exercise

· greater increase in cardiovascular activity
· overall better fitness
· gain in strength
· better balance and flexibility
· improved endurance and stamina
· greater calories burned
· stress relief

It can be done by all ages, from childhood up even through the adult years when painful aches and pains wont let the joints allow for more stressful exercise like running.

For overall well being and the mind

Getting on a bike and riding is a proven form of stress release. Even if your riding for pleasure or for a specific training goal, consider cycling for weight loss in a variety of ways.

Have a ride of about an hour every day could allow for a one pound a day weight loss.

SPIN BIKE WORKOUT PROGRAM, BIKE YOUR WAY TO A BETTER WORKOUT!

This guide is for a person that is in good shape and has consulted with a doctor before starting any sort of exercise plan or fitness program. If your looking to purchase a used spin or spinning bike why not view the great selection at www.healthclubsathome.com With an indoor spin bike/exercise you can get on your bike what ever the weather.

We have listed some models that are ideal for the complete beginner or the more experienced rider.

InStyle V800 Spin Bike £999 New Fitness Equipment our pre owned price £295 The InStyle V800 Spinning Bike offers a new level of fitness and gym equipment, The superb InStyle range of studio bikes are suitable for the most demanding home or commercial use and are priced including delivery and optional professional installation. All Instyle Aerobic studio bikes are designed and built to take the heaviest club workouts. InStyle were the first to develop a handle bar mounted emergency braking system, together with our own safety pedals. Added to this, Instyle Aerobic Studio bikes were the first to pass the European safety test. The V800 SQ Studio Bike is the ideal bike for the professional fitness centre, with a proven track record in fitness centres, this bike will give many many years of home use. and prices start at only £295

StarTrac Spin V-Bike - New Gym Equipment price £899 our pre-owned price £295 Star Trac V-Bike provides a smooth, efficient pedal stroke and incomparable comfort. Every rider is ensured a perfect fit thanks to its micro-adjustable handlebars and seat- including women with short torsos and men who tower over six feet. A better fit means less stress on the knees & lower back and greater efficiency for the rider. The bottom line? No other bike can compare with the V-Bikes style, fit and innovative component. from only £295.

We have listed an hour long program below to show how varied a training program can be using an indoor spin / spinning bike or indoor exercise bike.

• 5 warm-ups off the bike, this includes stretching and
  loosening up
• 5 minutes of core work, abs and low back work
• 5 minutes warm-up on the bike easy pace both sitting
  on the seat and coming off
  Break down: 2 minutes on the seat 2 minutes off the
  seat, higher intensity and 1 minute warm down.
• 5 minutes of wall pushups, wall
  dips, lunges, squats, jumping jacks, simulated jump
  rope, and knee pushups etc.
• 5 minutes back on the bike, 1-minute warm-up on the
  seat or off, 3minute higher intensity run off the
  seat, 1 minute warm down.exercise
• 5 minute plyometeric same as above boot camp style.
  BREAK 3-minute break for water, bathroom, more
  intensive coaching consultaqtion etc,
• 10 minute interval training on the bike
  Breakdown 2 minute warm-up, 2 minute picking up the
  pace, getting off the seat, 1 minute bringing down the
  pace and sitting on the saddle, 2 minute picking up
  the pace getting off the seat, 1 minute bring in down
  the pace, 2 minute getting off the saddle, 1 minute
  back on the seat.
• 8-minute abs and a set similar to above
  2-minute stretch and loosen down period, congrads you
  survived were done!

HOW TO SELECT THE PROPER SEAT HIEGHT FOR YOU ON YOUR BIKE!

Continuing ths exercise series on Spin bike exercise and enjoyment, probably the most iportant thing is the proper seat hieght for you. If the seat is too low, you won¹t be able to get enough leg extension on the downstroke and your legs will tire out faster. If it's too high, you'll be straining to reach and might injure yourself. Here's a good rule to follow: Your upstroke knee should never exceed hip level, while your downstroke knee should be about 85 percent straight. And don't grip the handlebars too tightly, as this will increase the tension in your neck and shoulders.

How can I shed the fat and get fit?

I have suggested that if Paul can row for about 45 minutes to 1 hour each day at a steady 2 minutes 30 seconds per 500m pace, he will burn around 500 calories.If he does that every day for a week he will have  burnt 3500 calories. Even if Paul didnt diet, at the end of the week he should have lost about  half a Kg of fat.

As you get fitter you will become more exercise efficient, so to burn the same number of calories each workout you'll have to increase the time or the pace at which you row or adjust the resistance level.

HOT TIP: Dont increase the intensity and the length of your workouts at the same time, do one or the other.

What's wrong with the orginal idea of the  (FBZ) CV Fat Burning Zone

The FBZ refers to exercise performed in the 60-70% of heart rate max (HRMax) for a minimum of 20 minutes.

There is actually nothing wrong with the concept of the FBZ, some trainers suggest that it's the best and only way to burn fat. I have already noted that any form of exercise burns calories. The FBZ was developed for a number of reasons.

1) Client safety and confidence. Rowing or running at a very easy pace for 20 minutes is not too far beyond most people's grasp when they commence an exercise programme. It is a target that can easily be attained;

2) Fat is burned at a proportionally higher rate at lower exercise intensities - see table 2. However, this as we shall see later is not really a crucial consideration for sustained fat loss;

These reasons are why FBZ workouts are often promoted; the problem then is that they become cemented into people's minds as the 'only' way to burn fat. FBZ workouts do have a place in a general fitness regime, but there are far more effective ways to continually burn fat once a level of fitness is achieved that will allow for higher intensity training to take place.

Some full-time athletes do go for long walks or slow runs to specifically burn fat, but this is in addition to their normal high-level training. Their leisurely efforts should be regarded as icing on the cake within their overall training plans and not a singular justification of FBZ workouts.

Anyone training in the various zones indicated in the 2K training manual, will burn large numbers of calories, which will lead to fat loss.

TRAINING TIP: If you are an advanced trainer use lower intensity efforts as recovery sessions between your higher intensity ones.

I have started Paul off on 15-20 minutes aday at level 7 on his Fluid Rower E216, aiming for at least 2500 meters in that time, I shall review Paul progress and start to adjust his routine once we feel happy he is able to perform the first week of actually doing some exercise. Dont rush your fitness program build up and enjoy what your doing.

I have been using a Fluid Rower E520 Professional Health Club Rower.

The things I really like are:

1. great seat
2. fantastic resistance using water (more on that later)
3. no slip or slack instant resistance unlike the concept2!!!

The only thing I dont like is the computer, it doesnt have the ability upload your results, other wise it performs the job (this feature of uploading and storing data is perhaps only used by the real die hard rowers)

Get Fit and Burn Up Tha Fat

1. To get an actress camera-ready in a short amount of time, George gets down to business! His prescription: 'a strict diet, five days of weight training per week and six days of cardio'.












 








2. George's diet philosophy: 'For weight management, follow a structured nutritional plan that provides for five small meals per day instead of two or three large meals per day. Fuel body efficiently by eating small meals every two to three hours. This will allow your  metabolism to operate at an optimal level.'




3. George trains his clients using a technique he calls Intergrated Motivational Fitness. He created this concept to prevent the boredom that often leads people to drop out. To keep it interesting, he suggests doing a different cardio activity every day of the week.
   
   

   'On Monday, you could take a step or low-impact aerobic class, a great way to gain balance and agility skills. On Tuesday you could find yourself working the machines; 15 minutes on the treadmill, 15 minutes on the StairMaster, 15 minutes on the bicycle.

   
   
   
   

   Wednesday is your new activity day. Try boxercise, a great way to burn calories and build strength at the same time. On Thursday you could participate in a team game, such as basketball or football. On Friday it's taking a swim, a low-impact, high-calorie burning workout that refreshes as it works.

   
   
   
   

   Saturday could be the day to take that Power Yoga course, burning calories, gaining flexibility, and giving your mind a chance to calm down. On Sunday, take it outside. Go mountain bikingor walking with the family.'

   
   




4. One of the added benefits of building variety into your routine is that it turns a regular workout schedule into cardiovascular cross-training. By constantly trying new activities, you'll not only beat boredom, you'll also target a greater variety of muscle groups and see results even faster.




5. To make ab exercises work harder, George gives them a little something extra. For actress and new mum Reese Witherspoon, George recommended that she lift her legs in the air and cross them at the ankles to make her crunches even more effective.




6. Instead of plain old squats, George had actress and singer Jennifer Lopez do 'squat raises' to tone up her legs. With feet shoulder width apart, bend knees slightly and lower your body until you're almost sitting. Rise back up and onto your toes. Do two sets of 25.




7. Part of the arm workout George designed for actress Jennifer Aniston is a move you may remember from PE lessons. To do basic arm circles, hold your arms out at shoulder level and do small circles for one minute in each direction. Do three sets.




8. Try 12 regular bicep curls with eight-pound weights, then do 12 side bicep curls with five-pound weights (keep your elbows against your rib cage, but turn your forearms out and lift to the side).




9. You can control your body, your in control.




10. If you're ever under the weather, or too tired to workout, don't give up. Simply take your usual workout down a few notches. If you've got a head cold that's on the mend, George recommends a light workout of walking, stretching or yoga. If you're jet-lagged, try swimming. If you have PMS, avoid high-impact exercise and try cycling or walking on a treadmill instead.

Get Fit and Burn Up Tha Fat

1. To get an actress camera-ready in a short amount of time, George gets down to business! His prescription: 'a strict diet, five days of weight training per week and six days of cardio'.







 






2. George's diet philosophy: 'For weight management, follow a structured nutritional plan that provides for five small meals per day instead of two or three large meals per day. Fuel body efficiently by eating small meals every two to three hours. This will allow your  metabolism to operate at an optimal level.'


3. George trains his clients using a technique he calls Intergrated Motivational Fitness. He created this concept to prevent the boredom that often leads people to drop out. To keep it interesting, he suggests doing a different cardio activity every day of the week.
   

   'On Monday, you could take a step or low-impact aerobic class, a great way to gain balance and agility skills. On Tuesday you could find yourself working the machines; 15 minutes on the treadmill, 15 minutes on the StairMaster, 15 minutes on the bicycle.

   
   

   Wednesday is your new activity day. Try boxercise, a great way to burn calories and build strength at the same time. On Thursday you could participate in a team game, such as basketball or football. On Friday it's taking a swim, a low-impact, high-calorie burning workout that refreshes as it works.

   
   

   Saturday could be the day to take that Power Yoga course, burning calories, gaining flexibility, and giving your mind a chance to calm down. On Sunday, take it outside. Go mountain bikingor walking with the family.'

   
   


4. One of the added benefits of building variety into your routine is that it turns a regular workout schedule into cardiovascular cross-training. By constantly trying new activities, you'll not only beat boredom, you'll also target a greater variety of muscle groups and see results even faster.


5. To make ab exercises work harder, George gives them a little something extra. For actress and new mum Reese Witherspoon, George recommended that she lift her legs in the air and cross them at the ankles to make her crunches even more effective.


6. Instead of plain old squats, George had actress and singer Jennifer Lopez do 'squat raises' to tone up her legs. With feet shoulder width apart, bend knees slightly and lower your body until you're almost sitting. Rise back up and onto your toes. Do two sets of 25.


7. Part of the arm workout George designed for actress Jennifer Aniston is a move you may remember from PE lessons. To do basic arm circles, hold your arms out at shoulder level and do small circles for one minute in each direction. Do three sets.


8. Try 12 regular bicep curls with eight-pound weights, then do 12 side bicep curls with five-pound weights (keep your elbows against your rib cage, but turn your forearms out and lift to the side).


9. You can control your body, your in control.


10. If you're ever under the weather, or too tired to workout, don't give up. Simply take your usual workout down a few notches. If you've got a head cold that's on the mend, George recommends a light workout of walking, stretching or yoga. If you're jet-lagged, try swimming. If you have PMS, avoid high-impact exercise and try cycling or walking on a treadmill instead.

Get Fit and Burn Up Tha Fat

1. To get an actress camera-ready in a short amount of time, George gets down to business! His prescription: 'a strict diet, five days of weight training per week and six days of cardio'.







 






2. George's diet philosophy: 'For weight management, follow a structured nutritional plan that provides for five small meals per day instead of two or three large meals per day. Fuel body efficiently by eating small meals every two to three hours. This will allow your  metabolism to operate at an optimal level.'


3. George trains his clients using a technique he calls Intergrated Motivational Fitness. He created this concept to prevent the boredom that often leads people to drop out. To keep it interesting, he suggests doing a different cardio activity every day of the week.
   

   'On Monday, you could take a step or low-impact aerobic class, a great way to gain balance and agility skills. On Tuesday you could find yourself working the machines; 15 minutes on the treadmill, 15 minutes on the StairMaster, 15 minutes on the bicycle.

   
   

   Wednesday is your new activity day. Try boxercise, a great way to burn calories and build strength at the same time. On Thursday you could participate in a team game, such as basketball or football. On Friday it's taking a swim, a low-impact, high-calorie burning workout that refreshes as it works.

   
   

   Saturday could be the day to take that Power Yoga course, burning calories, gaining flexibility, and giving your mind a chance to calm down. On Sunday, take it outside. Go mountain bikingor walking with the family.'

   
   


4. One of the added benefits of building variety into your routine is that it turns a regular workout schedule into cardiovascular cross-training. By constantly trying new activities, you'll not only beat boredom, you'll also target a greater variety of muscle groups and see results even faster.


5. To make ab exercises work harder, George gives them a little something extra. For actress and new mum Reese Witherspoon, George recommended that she lift her legs in the air and cross them at the ankles to make her crunches even more effective.


6. Instead of plain old squats, George had actress and singer Jennifer Lopez do 'squat raises' to tone up her legs. With feet shoulder width apart, bend knees slightly and lower your body until you're almost sitting. Rise back up and onto your toes. Do two sets of 25.


7. Part of the arm workout George designed for actress Jennifer Aniston is a move you may remember from PE lessons. To do basic arm circles, hold your arms out at shoulder level and do small circles for one minute in each direction. Do three sets.


8. Try 12 regular bicep curls with eight-pound weights, then do 12 side bicep curls with five-pound weights (keep your elbows against your rib cage, but turn your forearms out and lift to the side).


9. You can control your body, your in control.


10. If you're ever under the weather, or too tired to workout, don't give up. Simply take your usual workout down a few notches. If you've got a head cold that's on the mend, George recommends a light workout of walking, stretching or yoga. If you're jet-lagged, try swimming. If you have PMS, avoid high-impact exercise and try cycling or walking on a treadmill instead.

Treadmill Workouts

Runners have a tendency to think that only the best training occurs in the great outdoors. While



the thrill of running in extraordinary natural settings is tough to beat, there is nothing that



compares to the tremendous training benefits of working on treadmills.

How do I know? I have a history of being a swimmer, then a runner, then a cyclist, and finally a



triathlete. Years of training have added up to good fitness as a triathlete, but along the way I lost



some of my form as a runner. Without good technique for any sport, I knew I would be less



successful, so in the interest of better technique and efficiency, I added treadmill training to my



regimen.



When I started doing triathlon, I was working with a cardiovascular system honed by ten years of



professional cycling, and years of running and swimming before that. I had a massive VO2, and



lots of cardiovascular and physical strength. What I found however, was that my running



efficiency was really compromised from so many years away from running. Riding a bike had



changed my running form. Tight overdeveloped hip flexors and large quad muscles had me overstriding



and landing very heavily on my feet. I did not have a nice neutral body position over my



pelvis and I was landing heavily toward my heels. Essentially, my muscle development led to



some over-striding and really, a loss in stride rate and running economy.



This year I took a bold step into the fitness room by utilizing a treadmill. With my coach, Cliff



English, I looked to improve my running economy by using treadmill workouts. The first move



was improving my leg speed (stride rate). Most cyclists and tri-athletes are familiar with cadence



as a measure of pedaling efficiency on a bike, and the same applies to running. Most successful



runners have stride rates in the low to mid-90s per minute (right foot contacts). The goal is to



have a default quick leg turnover in this range, for all runs regardless of pace, and then increase



the stride length when looking to run at race pace.



Using a treadmill, I appreciated how easy it is to watch my running form in a mirror – I can



ensure that I have foot strikes under the pelvis at mid-sole to forefoot. The feet should only be



touching the ground for a short time, and imagining quick, light, feet is the best imagery for good



run form. The second thing to look for is turnover, counting the number of foot strikes per



minute. The treadmill is great because it encourages quick turnover and a shortened stride, but



also the speed is generated by the machine, rather than the runner, so more emphasis can be



placed on form while running at a quicker pace.



A treadmill can offer training sessions such as hill repeats, fartlek, tempo runs and interval



training. I like the treadmill because of the specificity it offers, similar to a Computrainer for



cycling. If you are going to train with precision, you absolutely need this type of tool. Not only



can you monitor your technique on a treadmill, but you’ll get an exact measurement of pace that



you traditionally only get on the track but with much less toll on the body. In addition, preparing



for heat, humidity, or even altitude (with a hypoxic generator) while at sea level can be achieved



when using a treadmill. For triathletes, a trainer plus a treadmill offers a powerful “one-two



punch” as you can conduct a hard, specific cycling workout on the trainer, then move directly to



the treadmill running at your goal pace off the bike. This specific training will help you develop



a good pace off the bike and make you a very strong runner.



Choosing a treadmill is critical. I went directly to Precor because first, I wanted one fast enough,



and anyone who pushes him- or herself to run sub-40 for a 10km is going to need a treadmill that goes faster than 12 mph. Precor basically stands alone in that category. Second, the Precor



treadmill has a built-in suspension system which allows me to run harder with less toll on the



body… in essence, I can do track intervals without the wear and tear on my body that the track



usually would entail. Third, a simple, intuitive display means that the important information is



right in front of you: heart rate, pace, time and distance (in the units you would like, miles or



kilometers).



Some of my favorite treadmill workouts include:



1. The non-race season tempo/aerobic base development workout



This is a quality base workout. Instead of plodding around at a low heart rate and low pace,



warm up for 15-20 minutes, then do three times 12 minutes at a pace that is about a minute slower



per mile than your actual 10km pace (i.e., if you run a 40:00 10km, you will run at 5:00/km or



about 7:00/miles). Run easy for 2-3 minutes between each 12 minute work effort. Warm down



after the workout for about 10 minutes. As you get closer to race season (and more fit), make



this pace your half-marathon pace (maybe 30 seconds per mile quicker).



2. The in-season tempo workout



This workout is about reinforcing leg speed and efficiency. You will start with a 15-20 minute



warm-up with some 30-second accelerations to your 10km pace. Then run at your half-marathon



pace (maybe 30 seconds per mile off your 10km pace) for 2 x 8 minutes with 5 minutes rest



between work sessions. Then do 4 x 2 minutes at your 10km pace with 1 minute between. Finish



the workout with 10 minutes at an easy pace to warm down. This workout is meant to be still at



about 80% of your max effort, and shouldn’t fatigue you so much you need days to recover, this



should feel good so that you can repeat it again that week, or still train with quality the next day.



Any serious runner will gain extraordinary benefits by training on a treadmill. You can



appropriately train for climate, terrain, distance, and more, with the added benefit of focusing on



your technique in a way you could never do while training outside. Not only that, but the



treadmill can be a tool that will not let you give up. Sometimes the motivation not to slow the



machine down will be enough to push you through that hard session. Using good sense to not go



beyond your limits is always prudent, but having tools to push you to your limits are important.



The treadmill should be viewed as every runner’s best friend, and can improve even the most



gifted runner.

Thanks to: Melanie McQuaid

Optimizing Fitness Using Heart Rate Training Zones

Heart rate training zones help reach fitness and athletic goals more efficiently

The heart responds to exercise by altering the frequency of beats per minute according to the training intensity. An easy way to gain full benefit from an exercise program is to establish heart rate training zones that cover the full range of heart rate responses to exercise. Heart rate training zones bring specificity to training, whether to target improvements in general fitness or weight loss or to develop endurance, speed or power.

Many different methods exist for determining training zones. The most common method is to use a formula for finding the maximal predicted heart rate (Hrmax) and taking a percentage of that heart rate to create five training zones. The most frequently used formula for determining Hrmax is (220-age). Although this is an easy method, research has shown that most people do not have the same actual HRmax as their predicted Hrmax. Exercise testing provides more accurate measurement of an individual’s true Hrmax.

HR training zones can also be established based on the “individual anaerobic threshold” heart rate and percentages of that heart rate. The anaerobic threshold represents a point where the muscles shift from predominantly aerobic (utilizing oxygen to burn fuel) to anaerobic (burning fuel without oxygen) metabolism. Each person crosses the anaerobic threshold at a unique point, depending on the ability of the muscles to extract and utilize oxygen. The anaerobic threshold heart rate is most often determined through exercise testing.

The training zones target specific results:

Using 5 zones enables individuals to gain specific benefits from their training. The following section describes each of the zones and their training benefit.

Zone 1:

• Use this zone to warm-up at the beginning of the workout and cool down at the end of the workout. With warm up, the heart rate increases and blood circulates to the working muscles. This establishes a steady flow of oxygen from the circulation to the muscle cells which enables the cells to extract energy from fats and carbohydrates. Warming up regularly revs up metabolism in preparation for exercise. The warm-up prepares the muscles for the workout and helps to protect them from injury.

• The cool-down returns the body to a normal temperature and helps to clear metabolic waste products from the muscles and the circulation to speed recovery after the workout.

• Spend about 5-10 minutes in this zone at the beginning and end of exercise. The perceived level of exertion for this zone is “very easy”.

Zone 2:

• This zone emphasizes easy endurance and is largely fueled by fat burning. It’s the best zone to include when building endurance at the beginning of the training season. For the first 2-4 weeks of training, zone 2 should comprise 50% of total training time.

• After 2-4 weeks of consistent training, this zone should become part of the warm-up and cool-down phases. Zone 2 workouts also help speed recovery the day after a long or hard workout by providing a light training load to stimulate aerobic system adaptations to the training performed the prior day. In this way, physical and physiologic systems experience alternating hard and easy days, which allows better overall training quality, and prevents injury and excessive training stress.

• Zone 2 is also used during workouts containing high intensity intervals for the recovery intervals between the hard portions of the workout as well as during warm-up and cool down.

• This zone should comprise 10-15% of the total training time. The perceived level of exertion for this zone is “easy”.

Zone 3

• This zone helps build higher intensity aerobic endurance, train fat burning, and strengthen the heart muscle. Including a longer zone 3 session weekly will further help reduce health risks, such as high cholesterol, stress, diabetes, elevated blood pressure and certain cancers.

• After 2-4 weeks of consistent aerobic exercise, zone 3 should comprise 50% of the total training time. The perceived level of exertion for this zone is “moderate”. One should still be able to comfortably converse when training in this zone.

Zone 4

• This zone improves exercise performance by raising the anaerobic threshold, allowing an individual to sustain higher intensity workouts longer and with less effort. For the beginner, even 10 minutes in this zone per week can help advance fitness. Be aware that although this zone helps build fitness, spending too much time at this intensity may actually diminish fitness by creating an imbalance between the aerobic and anaerobic systems, causing endurance to deteriorate. A common training error is to spend too much time in this zone.

• This zone should be introduced only after an aerobic base is established (6-12 weeks of consistent aerobic exercise, depending on fitness level).

• Zone 4 should comprise 10-20% of the total training time. The effort level of this zone is “hard”.

Zone 5

• This zone is used for more advanced individuals with a solid base of aerobic training and / or specific competitive goals. It helps build speed and power for brief intervals at very high intensity. Training here teaches the body to tolerate high levels of metabolic waste products and their side effects.

• This zone should comprise 0-5% of total training time. The effort level of this zone is “very hard”.

• Considerations

• When using heart rate zones be aware that certain factors independent of exercise can affect the heart rate and interfere with training zone accuracy. Stimulants such as caffeine and certain medications, dehydration, sleep deficits, stress and insufficient recovery can alter the heart rate response to exercise.

• Fitness improvements may lead to changes in the heart rate response after 8-12 weeks of consistent training. If perceived effort seems lower at a given heart rate, then it may be time for heart rate zone re-evaluation. In individuals with more advanced fitness, performance may improve with only slight changes in heart rate zones.

Thanks to

Emily Cooper MD - Seattle Performance Medicine

 

I had an email from a Karen Watts asking about how cheap is a bargain. She has seen a new treadmill from a company that has name related to a city in the north.

These low range cheap new treadmills will not last and will brake very quickly if used for more than a few hours a week. Like every thing in life you get what you pay for and a good used treadmill from a leading brand like Precor, Technogym, Startrac have been designed to get a real abuse in commercial gyms. These machines are built to last and perform.

Your cheap treadmill on the high street is designed for home use and for the person that will perhaps use it for a few hours max a week. One year on and ask will they be going strong ????

I always compare used fitness equipment to cars, a 50k BMW is still a 50k BMW after 5 years, built to last using top quality parts and will give many years of service.  Where as a new cheap Ford will just not compare.

Think about it.

You may be in great shape, for the sort of exercise you do routinely. But if that's all you do, day after day, you may be setting yourself up for injury or mental burnout and that is not a good way to get fit. What can help prevent injury and burnout? Cross training.

Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Cross training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system. After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.

The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

Benefits of Cross Training

• Reduces exercise boredom


• Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).


• Produces a higher level of all around conditioning


• Conditions the entire body, not just specific muscle groups


• Reduces the risk of injury



• Work some muscles while others rest and recover



• Can continue to train while injured



• Improves your skill, agility and balance

What exercises should make up a good cross training routine?

• Cardiovascular Exercise (Think about adding three different exercises from the list below):
  
  
  • Running
  • Swimming
  • Cycling
  • Rowing
  • Stair Climbing
  • Rope jumping
  • Skating (inline or ice)
  • Skiing
  • Racquetball / basketball / other court sports
  
  
• Strength Training
  
  
  • Calisthenics (push ups and crunches and pull ups)
  • Free Weights
  • Machines
  • Tubing and Bands
  
  


• Flexibility (stretching, yoga)
• Speed, agility, and balance drills
• Circuit training, sprinting, plyometrics and other forms of skill conditioning

With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis.

Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you'll need to start cross training. What better time to start than now? I hear your friends have taken up snowboarding.

Suggested Reading

More Conditioning TipsTen Ways to Discover Your Sports PotentialSports Psychology Tip: Maintaining and Regaining Focus

More Fitness Tips

How to Achieve a Personal BestHow to Feed Your MusclesActive Recovery

Suggested Reading

Motivation and Setting GoalsTips for Busy AthletesEfficient Strength Training

Related Articles

 

Treadmill Maintenance

Once you have invested in a treadmill it is important to maintain it properly to keep it running smoothly. This doesn’t have to require too much effort as many treadmills sold these days are actually very low maintenance. Always read your user manual thoroughly and keep it handy as it is likely to contain important care and maintenance instructions relevant to your particular treadmill.

Keeping it clean

One of the most important things to do with any treadmill in terms of upkeep is to keep it free of dust and dirt. They do tend to attract quite a lot of dust and if this is allowed to build up it can lead to several problems including belt failure, motor overload or dangerous sudden speed changes due to dirty speed sensors. Once a week you should give your machine a good clean to avoid these problems occurring. Before starting, ensure that you unplug your treadmill from the wall socket. Use a dry clean cloth to dust the running belt and between belt and deck wherever possible. Do not use any cleaning solutions on the belt as they can make the surface slippery. Use a clean slightly damp cloth to clean the frame and console. Once you have finished wait until the treadmill is completely dry and then turn the machine on and test all your control panel and safety cut off functions.



Every few months you should remove the hood to very carefully get rid of any dirt from under the hood and the motor area using a brush and vacuum cleaner. Blow any dust away from electronic components and then vacuum it up rather than directly touching the electronics with the vacuum cleaner. Make sure you replace the hood correctly and that you always use the right screwdrivers. To minimise the amount of dirt the treadmill attracts in the first place, vacuum around and underneath the machine regularly and do not use the same pair of shoes outside as for exercising on the treadmill.



You should also take care to wipe down all treadmill surfaces after any particularly intense workouts as sweat is very corrosive and could cause surfaces to rust.

Deck maintenance

The majority of modern treadmills do not need any lubrication and you should check your manual before lubricating any of the components. Many treadmills have pre-treated decks and lubricating these may do a lot more damage than good. Other models may require initial waxing to reduce friction of the belt, but only wax or lubricate the deck if recommended by the manufacturer and always follow the directions for doing so. Low friction between the deck and belt is important as high friction will cause amp draw – power being pulled away from the motor and electronics and will end up damaging these parts.

Belt adjustments

You may sometimes need to adjust the tension and alignment of the treadbelt. If the belt is too loose or too tight it can cause wear and tear of both the belt and the deck. Belts often tend to stretch slightly the first few times you use the treadmill so check regularly in the beginning if it needs tightening. Tracking the belt is very easy on most treadmills. There will often be two belt adjustment screws at the rear of the machine. You will not need to turn the screws much – a one-quarter turn is often sufficient if tightening the belt due to initial stretching. Make sure to follow the instructions in your manual for tracking the belt, especially as on some treadmills the belt needs to be looser than on others. After the initial few months, you should not need to tighten the belt much.

You also need to make sure that the belt is properly aligned and again you should consult your manual’s belt tracking instructions. Any adjustments needed are usually minor and you should not have to do this on a regular basis. If you find that the belt is often poorly aligned it may be that the treadmill is not being kept on an even surface. On many treadmills there are level adjustments at the back so that you can compensate for an uneven floor. If this isn’t possible with your treadmill you will have to try to level the floor instead or move the machine to a more suitable space.



By following the above instructions, or of course the instructions in your user manual if different, you should get many trouble free years of use out of your equipment. If you are ever unsure about any care or maintenance issues related to your treadmill, do contact the manufacturer or dealer for advice. Improper handling of your treadmill may mean that you will not be covered by the warranty if anything goes wrong.

Treadmill Maintenance

Once you have invested in a treadmill it is important to maintain it properly to keep it running smoothly. This doesn’t have to require too much effort as many treadmills sold these days are actually very low maintenance. Always read your user manual thoroughly and keep it handy as it is likely to contain important care and maintenance instructions relevant to your particular treadmill.

Keeping it clean

One of the most important things to do with any treadmill in terms of upkeep is to keep it free of dust and dirt. They do tend to attract quite a lot of dust and if this is allowed to build up it can lead to several problems including belt failure, motor overload or dangerous sudden speed changes due to dirty speed sensors. Once a week you should give your machine a good clean to avoid these problems occurring. Before starting, ensure that you unplug your treadmill from the wall socket. Use a dry clean cloth to dust the running belt and between belt and deck wherever possible. Do not use any cleaning solutions on the belt as they can make the surface slippery. Use a clean slightly damp cloth to clean the frame and console. Once you have finished wait until the treadmill is completely dry and then turn the machine on and test all your control panel and safety cut off functions.



Every few months you should remove the hood to very carefully get rid of any dirt from under the hood and the motor area using a brush and vacuum cleaner. Blow any dust away from electronic components and then vacuum it up rather than directly touching the electronics with the vacuum cleaner. Make sure you replace the hood correctly and that you always use the right screwdrivers. To minimise the amount of dirt the treadmill attracts in the first place, vacuum around and underneath the machine regularly and do not use the same pair of shoes outside as for exercising on the treadmill.



You should also take care to wipe down all treadmill surfaces after any particularly intense workouts as sweat is very corrosive and could cause surfaces to rust.

Deck maintenance

The majority of modern treadmills do not need any lubrication and you should check your manual before lubricating any of the components. Many treadmills have pre-treated decks and lubricating these may do a lot more damage than good. Other models may require initial waxing to reduce friction of the belt, but only wax or lubricate the deck if recommended by the manufacturer and always follow the directions for doing so. Low friction between the deck and belt is important as high friction will cause amp draw – power being pulled away from the motor and electronics and will end up damaging these parts.

Belt adjustments

You may sometimes need to adjust the tension and alignment of the treadbelt. If the belt is too loose or too tight it can cause wear and tear of both the belt and the deck. Belts often tend to stretch slightly the first few times you use the treadmill so check regularly in the beginning if it needs tightening. Tracking the belt is very easy on most treadmills. There will often be two belt adjustment screws at the rear of the machine. You will not need to turn the screws much – a one-quarter turn is often sufficient if tightening the belt due to initial stretching. Make sure to follow the instructions in your manual for tracking the belt, especially as on some treadmills the belt needs to be looser than on others. After the initial few months, you should not need to tighten the belt much.

You also need to make sure that the belt is properly aligned and again you should consult your manual’s belt tracking instructions. Any adjustments needed are usually minor and you should not have to do this on a regular basis. If you find that the belt is often poorly aligned it may be that the treadmill is not being kept on an even surface. On many treadmills there are level adjustments at the back so that you can compensate for an uneven floor. If this isn’t possible with your treadmill you will have to try to level the floor instead or move the machine to a more suitable space.



By following the above instructions, or of course the instructions in your user manual if different, you should get many trouble free years of use out of your equipment. If you are ever unsure about any care or maintenance issues related to your treadmill, do contact the manufacturer or dealer for advice. Improper handling of your treadmill may mean that you will not be covered by the warranty if anything goes wrong.

Tips for Safe Treadmill Workouts

There are several important elements to effective treadmill exercise. A few things to keep in mind are:

• Always warm up. It is essential to stretch your muscles and warm them up slowly by walking at a speed of no more than 1.5 to 2 mph for a minute or two. Switching from the heels to the toes for thirty seconds each, then stretching out your stride for another minute will help stretch all muscles properly. If you’ve increased your level of fitness after a time, you can increase the speed of your warm-up to as fast as 4 mph, which is basically power-walking or a light jog.


• Increase your workout slowly. You should stay at one level for four weeks before moving on to the next level of difficulty. Any faster and you risk over-tasking your muscles or sustaining an injury. This is one of the most important tips for treadmill workouts to keep in mind. Burn-out is frequently the result of trying to rush to results.


• Always cool down. Hopping off the treadmill after running and sitting down is an invitation for muscle cramps or worse. You need to slow down the pace and allow your muscles and heart rate to return to normal while you are moving.