Posts Tagged ‘treadmill

Common cardio mistakes (and how to fix them)

- March 6th, 2013

(Note: The following post is courtesy trainer Bruce Krahn of www.ebodi.com.)

BruceKrahn

Bruce Krahn

Hi, Coach Bruce here from www.ebodi.com checking in with you.

Walk into any gym and you will observe men and women exercising on a variety of different cardio machines, the three most common being;

Treadmill

Elliptical

Stationary Bike

All three of these have their strengths and weaknesses. Personally I prefer the treadmill (because I love to perform interval sprints) but there are benefits to including variety in your exercise program. Regardless of what modality you choose here are some common mistakes and how you can fix them;

Treadmill — when it comes to using the treadmill many people forget about using the incline to increase difficulty. For some people running isn’t a good option however walking on a steep incline can produce similar results. Start low and increase in increments of 1%. This makes for a more difficult workout without overstressing your joints.

Elliptical — Most folks love this machine because the motion is easy to do. Problem is that nothing that is easy ever works worth a darn. To fix this simply increase the resistance so that you are having to push hard with each “step”. This will increase calories burned and results while still being easy on your joints.

Stationary Bike — This my least favourite machine simply due to the fact that sitting on those little seats can reduce blood flow to vital parts of your anatomy!  I can recall feeling numb “down there” after a long stint on a bike seat — not good for the manly parts. Also, the seated position lends itself to further tightening of the hip flexors which most of us have a problem due to being seated most of the day. To combat this always stand at regular intervals to improve blood flow and increase range of motion.

There are three simple tips to help you get more out of your exercise program. Have a great week!

Bruce

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Six biggest cardio mistakes

- January 23rd, 2012

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

treadmill

Are you guilty of one or more of these 'cardio mistakes?'

Hi, Bruce here from www.ebodi.com.

When it comes to losing body fat, performing cardio exercise can make the difference between OK results and fantastic results. However, just because you are performing regular cardio exercise doesn’t mean that you are doing it correctly.

Because of the simplistic nature of cardio activities (running, elliptical, biking etc) people often make the mistake of simply “going through the motions” and then wonder why they are not seeing any results. If this sounds like you or someone you know, then the following list will shed some light on the problem and provide you with an effective solution.

Cardio Mistake #1: Always Doing the Same Thing

Doing the same thing and expecting a different result is the definition of insanity. Listen, if it hasn’t worked for the past nine months, it isn’t going to start working anytime soon. Change is what is needed. Here is a simple change you can try — instead of regular “steady state” cardio, give this simple HIT program a try:

Note: To be performed on a stationary bike, elliptical or treadmill.

Begin with a 5 minute warm-up. Perform 60 seconds of high intensity effort followed by 60 seconds of low to moderate intensity effort. Repeat 10 times. Each workout, add 2 seconds to the high time and subtract 2 seconds from the low time. Finish with a 5 minute cool down.

Cardio Mistake #2: Not Sweating

Some folks do sweat more than others but if your cardio isn’t at least causing you some light perspiration, then it is time to increase the difficulty.

Cardio Mistake #3: Reading the Newspaper

I once observed a person reading the newspaper while performing bicep curls. If you are reading the newspaper while performing ANY exercise, then don’t be surprised when your results are less than stellar.

Cardio Mistake #4: Talking on the Phone

Please — don’t be that guy. You know the one — the person who loves to share the details of last night’s bar escapades with his buddy on the other end of the line for everyone to hear. This is so annoying that it should be illegal and any offenders banished from the gym for life. If you can carry a conversation, then you are not working out hard enough.

Cardio Mistake #5: Watching Television

Ok, I am going to get some resistance on this one. I know that cardio time can be boring and watching television helps pass the time, BUT it is still distracting you from the task at hand. The more you focus your attention and energy into what you are doing, the better your results will be. Your boss doesn’t allow you to have a TV on your desk at work for the same reason.

Cardio Mistake #6: Wimpy Workouts

Most people don’t get results because they don’t work hard enough. If you are using a treadmill or elliptical, try speeding it up or raising the incline. Crank up that resistance on the exercise bike, too. Challenge your body by trying to progress one aspect of your program each week. This is the way to ensure results keep coming.

Like your resistance training, cardio needn’t be boring or ineffective. Fix these mistakes and you will start seeing results again.

Bruce www.ebodi.com

Website: http://www.edmontonsun.com/author/cary-castagna

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Hotel rooms for gym rats

- December 30th, 2011

Hey, gym rat. Planning to take a trip in 2012 but you can’t bear to be away from your favourite cardio machine?

Well, check this out …

TRYP by Wyndham, an international select-service hotel brand, offers a selection of Fitness rooms.

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Each of TRYP’s unique Fitness rooms, according to a PR rep, includes:

• A treadmill, stationary bike or elliptical machine

• Complimentary exercise mat

• Fitness attire (T-shirt and shorts)

• Mineral water and extra towels

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The signature Fitness rooms are at TRYP San José Sabana in San José, Costa Rica, and will be coming soon to TRYP Quebec Hotel PUR in Quebec City, Quebec, and TRYP New York City Times Square South.

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Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

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LinkedIn: http://www.linkedin.com/pub/cary-castagna/