Who Needs Exercise?

We all do!

There is no age barrier and there are few exceptions. Of course, finding time to do it is easier said than done, but once an exercise plan is in place it can become part of your life. While it does require some discipline it is the same with any keep fit program. Organization and planning is the key, particularly if you live life in the fast lane. It's because of this that I encourage exercise at home. It saves time, there's no traffic problems or weather hassles.

And surprise surprise, working out can be fun!

 

What is the main reason why people don't exercise?

The most common reason is 'I just don't have time' but most of us find time to watch TV or read a book do we not? If that's your excuse then you don't have one. You don't have one because nowadays you can walk, jog or run on a treadmill while watching TV, listening to the radio or to your favorite music.

Exercise does not mean hard work. In fact there are many reports in recent times that insist that mild exercise long term is so much better for you than driving yourself to the limits. Exercising for health can be fun and far less stressful on the body. Learn how to enjoy your workouts and once you've got yourself into a routine it then becomes a habit and part of your day.

We are all aware of the importance of keeping fit. It's been drummed into us from our early childhood days but do we really understand WHY it is good or what it can do for us. There are numerous benefits when it becomes part of our daily lives.

 

Walking - The Under-Valued Exercise

Walking! Yes, walking is exercise and unfortunately it is under-valued.

Science has proven that walking as an exercise can lead to definite benefits both mentally and physically. The best part is that it is easy. We all do it naturally therefore perfect for almost everyone.

For the average person, a few hours (6 to 7) a week can work wonders to maintain a healthy lifestyle. However, for the competitive sportsperson then naturally much more is required. That is a completely different level which will be dealt with throughout this website.

Running, of course, is more physically demanding and that is probably the main reason why walking has been labeled as pointless.

But, while it may not be a hard workout, it is a better exercise choice for those who are not the sporty types or previously less active. If one has knee, ankle or back problems running is more demanding on the body, whereas a solid walk is low impact and can be just as satisfying.

Results have been widely proven by the medical profession that regular walking can reduce the risk for high blood pressure, high cholesterol, diabetes, and heart disease. Surely this has to be great news to those who do not enjoy running or find the more active exercise too much.

 

The Many Benefits of Exercise include:

  1. Increased energy levels.
  2. It enhances your immune system.
  3. It improves muscle strength.
  4. Improves brain function.
  5. It lowers the risk of developing type 2 diabetes,
  6. It can help reduce the risk of certain cancers.
  7. It can also reduce the possibility of some degenerative bone diseases.
  8. In general, being active helps handle the everyday pressures of a busy lifestyle.
  9. It reduces cholesterol levels and lowers blood pressure.
  10. Relieves anxiety

So it's time to get started!

I want to begin with, and encourage exercise in the home by introducing you to one of the machines which have become one of the most popular on the market in recent years; the TREADMILL.

Of course, you are aware of the treadmill but have you ever thought about having one at home? Imakes exercise so easy, so convenient with little disruption to a busy lifestyle.

 

Treadmills

The most popular of indoor equipment.

ladies exercising on a treadmill in a gym

 

A treadmill is one of the most popular and versatile of indoor exercise equipment available. It caters for all fitness levels; whether it be to improve your health, lose weight or to enhance your general well-being.

Another huge advantage is you don't have to worry about the weather or battle the traffic if you live in the city. Inclement weather can derail your best intentions. So having a treadmill in the home is not only convenient but it can be regarded as a luxury!! Treadmill manufacturers have recognized that fitness in the home is becoming more and more popular and to keep pace with demands they are producing better and smarter machines.

Treadmills have been around since the 1960s so it is not a short-lived craze, in fact, in more recent years the advancements have been incredible.

There are so many benefits from regular treadmill exercise. Not only does it give the 'feel good' factor but it helps keeps the body in great shape and reduces the levels of disease. They are very easy to use and the overall stress on the body is far less than many types of workouts.

When or if purchasing this popular machine you must do your research. As it is a long-term investment in a healthier lifestyle it is, of course, important to get the correct guidance.

Of course, it is not practical to think that a treadmill is your only source of exercise. Variation is the spice of life and treadmills workouts 3 or maybe 4 times weekly can be combined with Yoga or Pilates, a favorite sport played socially or just a simple walk in the park on a nice fine day.

 

What are the advantages of the regular use of TREADMILLS?

 

1) Treadmills are relatively easy to use. If you’re a person who has problems with uneven terrain or walking uphill, you will find that the treadmill’s surface is flat and predictable. Therefore much easier to navigate than sidewalks, curbs or trails, reducing the risks of accidents.

2) Regular training on the treadmill will help improve heart health. The cardiovascular workout strengthens your heart and helps it grow stronger plus assists in lowering your blood pressure. Running and walking also gets the blood flowing, which not only eases the stress on your heart but it strengthens bones and reduces bone density loss. In general walking for exercise helps prevent osteoporosis and assists in reducing osteoarthritis pain.

3) Treadmills are ideal for weight management. One of the most obvious benefits of using a treadmill is that it helps you lose and control your weight. It is reported that running for just 20 minutes at 5/mph will burn about 230/240 calories. To increase to 8/10mph, you’ll burn up to 300! Of course, if this is combined with a healthy diet, you’ll reach your weight loss goals more quickly than anticipated.

4) Special Exercise Programs: If you branch into the more advanced training regime there are a number of training programmes on certain types of treadmills. However, before you step up your workload I suggest you first make an appointment with a personal trainer at your local gym. They are qualified to give you what best for you. You cannot beat that personal touch when it comes to health and fitness. One session usually is sufficient then after a month or two, you can go back for updates and changes to your routine.

5) All workouts can be controlled. The speed, the warm-up, the incline, and the cooldown time. As strength and endurance increase, the treadmill can be used for jogging, running and interval training.

6) It tones your lower body. As the treadmill is primarily a lower-body workout machine it will help tone and strengthen your calves, buttocks, quadriceps, hips flexors, hamstrings and glutes. Furthermore, if you want to make your treadmill toning workout feel tougher — and produce results faster — the best way is to increase the intensity. Engage your lower body muscles, more by increasing the incline of the machine, which will simulate the effect of running uphill.

Running on Treadmill-Toning lower body

7) Added Extras; A great feature in many treadmills are the special added extras such as step counters and heart rate monitors, interval training programmes, quick start functions as well as specific user IDs that are customizable and can store past workouts to be used in the future.

8) Multiple users can use the same treadmill without adjustment.

9) There are so many different types of treadmills.

 Regardless of whether you just want to exercise for health or you are training at a competitive level there is a treadmill for you. Depending on the price you can afford to pay or you are prepared to pay, the added extras are amazing.

Home treadmills are now sized for convenience and powered by strong motors. They are outfitted with great features for workout guidance and entertainment. Apart from a TV attachment some of the best treadmills can announce incoming emails and even help you plan meals!

If it's high tech you want then it's available but it doesn't have to be to get a satisfactory workout. It's totally a personal choice.

 

Seniors on Treadmills

 10) Treadmills are definitely for ALL AGES"

Age should never be regarded as a barrier.

The fact that you can have it in the comfort of your own home and don't have the battle with the weather and traffic is a huge advantage.

However, if the treadmill form of exercise is new to you I would strongly recommend that a lesson or two with a personal trainer at a gym, prior to purchase or at home after purchase. Equally as important is a health check-up with your doctor to cover all bases before you start any fitness programme. 

The treadmill will allow you to fulfill your daily activity goal all year round. If you are a beginner a slow start is best and once you have built up your confidence you can pick up speed as your fitness improves.

You will be surprised at how fast you can walk once you become accustomed to your machine. I promise you, you will learn to love it and your exercise routine will become part of your daily life.

There are many seniors who have maintained high levels of fitness because they have been competitive in their chosen sport for much of their life.

It is so inspirational to see athletes competing, for example, at the World Masters Games. The amazing fitness levels of 60+, 70+ 80+ is a testament that exercise is for life. Treadmill training plays a huge part in this advanced athlete's programme.

A selection of treadmills which are suitable for the mature age-groups are featured in the Home Treadmills, Folding, Manual and Walking sections.

 

Before Purchasing a Treadmill, here are some helpful hints

1) Motor Power: Check the power of the motor, it is the most important component to consider. Many models have continuous power ratings from 1.5 to 3.0. In general, when the rating is higher it indicates a smoother motion and not only is it more powerful but also quieter as well. 

2) Running Surface: The area of the running surface should be both long and wide enough to accommodate a normal walking or running style to prevent any tripping or accidents.

3) Cushioning and Shock Absorption: The cushioning should be quality enough to provide sufficient absorption to lessen the impact on joints.

4) Noise Level: Check out the noise level when walking and running. While handrails are useful too for stability it's important to check how securely they are attached.

5) Heart Rate Monitors: In recent years heart rate monitors have become more and more popular and many models come with sensors to monitor your heart rate while exercising.

The more expensive models have in-built receivers which receive messages from a wireless chest strap; the information from a chest strap is, of course, more accurate than hand sensors. When a user wishes to work within a heart rate level the program will raise and lower the workout intensity to keep within a preset zone. A great safety measure.

Below is a great example of what is available in the medium budget range:

 

Nordic Track C1650 Treadmill

 

 10-inch web-enabled touchscreen. Stay in Control of your workout with an impressive 10-inch web-enabled touchscreen. Quickly view your speed, time, distance, calories burned, heart rate, incline, and decline on the large, easy-to-read display

3.5 chp drive System. Train safer, longer and quieter. Built with a bigger motor case for less vibration and dual cooling fans for less heat, this 3.5 continuous horsepower motor delivers lasting power that's smooth and consistent

20 x 60-inch tread belt. This tread belt is specifically designed to reduce noise and friction for a quieter workout and longer lasting product. It's stretch resistant and engineered to stay centered on the deck

Plug your iPod into the console sound. System and stay motivated with your workout playlist. Ditch your earbuds for incredible sound from dual 2-inch speakers

34 workout Apps. Get professional training with 34 preloaded workouts designed by Certified personal trainers. Choose from calorie, heart rate Control, incline, and speed workout programs

 

Important Extras to Consider When Using a Treadmill

1) Correct Footwear

Correct Footwear

There are many options when it comes to shoes to wear when working out. Every shoe won’t work for every person since each person’s feet are different and each foot may be different. It’s best to get your feet measured and get advice from a professional shoe store, to help you narrow down the large selection of athletic shoes. 

It is so important before one starts a treadmill programme to have the right footwear and socks. Look for shoes with extra padding in the soles to protect the heels and the feet from the impact of each step. The shoes worn for Treadmill workouts are for running and walking, not for dancing and any cardio classes.

 

Diet Importance in Food - Home

2) Diet

If you are serious about training for extra fitness or just to feel better it is also important to have a well-balanced diet. healthy-eating. Sometimes the word diet can make you feel pressured so it is a good idea to change your thinking to an improved lifestyle. Good food and a sensible diet can become a habit and as you feel better you will never want to go back to bad habits. Perhaps only in moderation.

 

Fluid Intake-Exercising on Treadmills

3) Fluid Intake

The importance of fluid intake cannot be stressed enough. Starting out hydrated is a good choice so a glass of water before your workout is ideal. You lose water while you exercise even without heavy perspiration. Adding a small squeeze of lemon for taste also helps stimulate the bowels to evacuate soon thereafter, which will help you feel more comfortable during your workout routine.  

A common recommendation is to drink six or eight 8-ounce glasses of water or other fluid every day. But some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is.