Smooth Fitness Blog

Who said watching lots of TV means you have to be a couch potato?

One of our favorite things about fitness equipment like Smooth treadmills, elliptical trainers and the all-new SitNCycle is how easily it helps us fit great workouts into our busy lives. There’s nothing like unwinding with a movie and your significant other after a long week at work, and when you exercise at home, you can do just that while still squeezing in your cardio for the day…all at the same time.

Investing in home fitness equipment makes watching TV while staying in shape not only possible, but practically required. What better way to distract yourself from the grueling sweat ahead than by switching on your favorite soap, sitcom, reality show, or drama? With so many popular shows returning bfor the spring/summer season, the team at Smooth Fitness is beyond excited that we’re able to stay up to date on all our guilty pleasures – without the guilt that comes from skipping a workout.

Game of Thrones (HBO): Sunday, March 31 at 9pm E/T

Debuting its third season to a record-breaking 6.7 million viewers, the HBO drama based on George R. R. Martin’s epic fantasy novels has already enjoyed overwhelmingly positive reception from both its international fan base and the critical community. If you haven’t yet entered its morally ambiguous world of social hierarchy, war and politics, there’s no time like the present – this season is expected to be the best yet.

Mad Men (AMC): Sunday, April 7 at 9pm E/T

After premiering with a two-hour “movie” early last month, the sixth season has already thrown plenty of good old-fashioned 1960s drama our way, all wrapped up in a dense and poetic package brimming with humor, sadness, surprise, and characters you love to hate. Rumored to be the second-to-last season of the series, this year’s spring episodes promise plenty of potential for loyal fans and newcomers alike.

So You Think You Can Dance (FOX): Tuesday, May 14 at 8pm E/T

The tenth season will feature big names as guest judges during audition rounds, including Minnie Driver, Stephen “tWitch” Boss, and Adam Shankman. But Nigel Lythgoe and Mary Murphy will return to their traditional seats at the judges’ table for this year’s installment of the interactive reality competition talent show, whose previous winners have included everyone from swing/Latin dancer Benji Schwimmer to ballerinas Eliana Girard and Chehon Wespi-Tschopp.

Arrested Development (Netflix): Sunday, May 26

Despite receiving six Emmy awards and a Golden Globe during its three-season run, not to mention spots on Time Magazine’s “100 Best TV Shows of All-Time” and Entertainment Weekly’s “New TV Classics” lists, the show’s creator Mitchell Hurwitz opted to cancel in 2006. After a seven-year hiatus that dismayed its cult following, the critically acclaimed sitcom will return to fans in an unconventional fourth season on Netflix.

Of course, these are just a few of the gems we’re looking forward to (or already enjoying) for the spring television season this year. What TV shows will you be watching when you hop on your Smooth treadmill, elliptical or stationary bike to exercise at home this May?

It might not feel like spring with all the snow we’ve seen in places like New York over the last couple of weeks. With temperatures in the mid-50s in Washington DC and low 70s in California, however, it does seem like all that wintry weather might finally be behind us. Which means that many of you home fitness enthusiasts are probably considering trading in some of those evenings on the treadmill for mornings on the trails.

The team at Smooth Fitness is just as excited about spring springing as you are. But transitioning from the soft cushion of a treadmill belt to the unforgiving rigidity of concrete can mean harsh consequences for your body and your psyche. Before you hit the pavement, keep a few things in mind:

• Losing momentum: If logging 3 miles on the treadmill feels slightly easier than logging three miles around your neighborhood, that’s because it is. It’s not noticeable enough to detract much from your workout, but by propelling you forward, the treadmill belt does some of the running work for you – and that’s without taking into account factors like hills and wind. So don’t be a hero; start off slow and give yourself time to adjust to running outdoors.
• Problems with pacing: One of the best parts of a treadmill is that it keeps your pace for you. Whether a 5K or a marathon, everyone who’s completed a race knows that pacing is perhaps the most vital aspect of becoming a good runner – and often one of the hardest. Try running with a friend so you can pace each other, or plan a playlist of high-tempo running songs.
• Pavement pains: There’s just no getting around the fact that running on pavement is terrible for your joints, not to mention it makes you more prone to shin splints and muscle cramps. If there’s a shortage of dirt trails around your area, avoid pavement pains by taking a few minutes to walk, warm up your muscles, and stretch them out before you begin running. Stretching cold muscles is useless, so try to make post-run stretching a habit as well.

Of course, if you’re in the market for a new treadmill, warmer weather doesn’t necessarily mean you should put off buying one until November. April is famous for rain showers and other wet weather that’s less than ideal for a jog in the park, and the 100-degree-plus weather of summer isn’t always the most encouraging, either. Stay prepared for whatever the fickle weather throws your way by browsing through our Smooth treadmill selection for the home fitness equipment that keeps you fit, rain or shine!

Victor Tringali MS, CSCS, PES, CPT

Consistent endurance exercise—which can be performed on your Smooth treadmill or stationary cycle 3-7 days a week—causes a long list of cardiovascular improvements.[i]

All healthy adults aged 18–65 years should aim to take part in at least 150 min of moderate intensity aerobic activity each week. Your aerobic activity may be undertaken in bouts of as little as 10 min and, ideally, should be performed on five or more days a week. Beginners should work steadily towards meeting these physical activity levels. In these early stages, even small increases in activity will bring health benefits. During this stage the aim should be adherence and consistency. And progression should be in the form of adding time to the workout. As an example, you might walk or cycle an extra 10 minutes every other day for several weeks before slowly increasing this amount until you reach the recommended levels of activity.

Exercise Intensity

The American College of Sports Medicine (ACSM) recommends an intensity level of 55 percent-90 percent of maximum heart rate for aerobic exercise.[ii] As a beginner you should aim for the lower end (65-75%) of this range. Training Heart Rate can be determined using the following formula:

Step 1  220-age = Maximum Heart Rate (MHR)

Step 2  MHR x Intensity (.55-.65) =Training Heart Rate (THR)

Moderate intensity and vigorous-intensity activity can also be identified without the use of Heart Rate Monitoring by using the 6–20 ratings of perceived exertion (RPE) scale. This is an individual’s perception of his/her effort. In men and women of all ages, an RPE of 12–13 represents moderate intensity.[iii]

The above protocol should be maintained until you are able to complete at least 30 minutes 2-3 times per week. For many beginners this may take 2-3 months.

Small increases in activity will bring health benefits. Aim for adherence and consistency and you will soon be ready for an intermediate training program.

 Train Smart and Good Luck

Victor Tringali MS, CSCS, PES, CPT  

Victor Tringali earned a Bachelor of Science in Exercise Science from Salisbury University and a Master’s degree in Exercise Science and Health Promotion from California University. He has multiple nationally-accredited health and fitness-related certifications-including specialties in Strength and Conditioning, Performance Enhancement, Speed Development, and Personal Fitness training. For more than 20 years he’s designed exercise programs for many population sub-segments-including elite athletes, women, physically challenged persons and senior citizens. He has authored numerous articles and research reviews and has lectured and presented for numerous schools and corporations on various topics of health and fitness.

It’s important to stay motivated to workout. Doing the same workout everyday can lead to workout-boredom, which can eventually lead to giving up on fitness goals. It’s not just your mind that gets bored after a while of the same exercise, sooner or later your body will adapt to the workout you’re doing and will be challenged less (if at all). In order to keep you and your body actively engaged in fitness, you should choose a program that fits you and your objectives best. (more…)

Choosing a treadmill to purchase can be very difficult and confusing these days. With so much contradictive information on the internet, a person looking for a home treadmill for the first time may not have or understand all the available information in order to choose the right treadmill, even after doing research. How much horsepower does the motor need? What’s the difference between peak performance, intermediate duty, and continuous duty? What indicators do I need on a console? These are a few of the many questions people have when searching for a treadmill for their home. (more…)

This last stretch of bitter cold, unpredictable snow storms and early night fall can be pretty cumbersome, especially when you want to get outside to train for running season. Winter weather may force you to hop on the treadmill, but after reading this, you’ll thank us for a dose of tough treadmill love.

Depending on your taste, treadmill running may not tickle your fancy because you feel it doesn’t offer the same benefits of running outdoors. However, there are some key advantages and workout schedules that will propel you to the head of the pack this season.

Here is a quick list of benefits before we get to the race training guide:

• Cushioned treadmills reduce stress on bones and joints
• They’re great for pace training (for beginners)
• No need to worry about dodging traffic or other pedestrians
• Safely run indoors at night
• Plan and track goals easily

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Fitness Magazine wrote a short article on the fitness blues a few weeks back. In it they touched on a few tips for keeping up your fitness when the weather turns, including doing it for yourself, and staying consistent. While the article focuses on two extreme runners who love running outside (in Alaska) the reality is that many of us hate the cold weather. While we’re still in first month of the year, it’s safe to say there is probably a correlation between cold weather and the downfall of people’s new year’s resolutions. (more…)

Treadmills are packed with a number feature sets and workout options. One feature that often goes unexplained is a treadmill’s cushioning system. Cushioning systems are implemented to reduce joint pain, to better simulate running, and to add extra resistance. Depending on the treadmill brand and cushioning system design just one or all of the latter functions may be possible. We hope to provide readers with a clear explanation of what cushioning systems are and why they are a great addition to any treadmill.
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Whether purchasing a piece of home fitness equipment or working out at a gym, chances are the question of “elliptical or treadmill?” has crossed your mind at one point or another. Both elliptical trainers and treadmills can be used to burn calories and get into shape, but they are two very different machines. Each offers a unique set of workout functions. Making an informed decision when it comes time to start your routine or purchase a piece of home fitness equipment is very important; therefore, we have outlined some key differences and similarities between elliptical trainers and treadmills.
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With summer right around the corner the Marathon and Race Circuits have kicked into full effect.  All across america there are tons of Marathons, Half-Marathons and other race events you can participate in.  We decided to do something fun and pull together a listing of Marathon events spanning from Maine to California, Hawaii to Alaska and all the in betweens.  For the laughaul trucker driving from Maine to San Diego California it takes approximately 3,327 Miles.  We have pulled a combination of Marathons across the US that if you were to run all of them you could literally have run across the whole continuous united states.  Through the course of this Trek you would touch 22 states and it would take you 127 days if you were to run continuously 26.2 miles every day of the week.  Starting this weekend May 14th it would take you until Sept 17th to complete the 3,327 miles. In the Average Marathon there is an attendance of 35,000 participants and doing these 127 races that would equate to a total of 116.5 Million Miles run in these races during the course of the summer.  Adding all that up that is enough mileage to run around the Earth 4700 times.  For all of us runners out there image if we were to run a consistent relay race each person taking a 26.2 Mile leg of the race it would take 950 people to run their own Marathon to complete a full rotation around the Earth over the 2 1/2 years. 

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