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Archive for the ‘Treadmills’ Category


The Simple Guide to Cardiovascular Exercise-Making the best use of your Smooth exercise equipment. (Part 1 of 4)

Monday, July 23rd, 2012

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.

Victor began a competitive bodybuilding career in 1994. And he continued by winning numerous titles and awards before retiring in 2007. From 2000-2007 he was a well-recognized 5-time National Finalist at the NPC National Bodybuilding Championships and NPC USA Championships. He continues to support the bodybuilding community as a professional judge for the National Physique Committee (NPC) as well as offering coaching, presentations and consulting to physique athletes, health clubs, and personal trainers.

Victor formerly served as an adjunct faculty member at Howard Community College and is currently the Executive Director of Health and Wellness for Drexel University where he designs, develops, and implements policies and programs that affect health and well-being of faculty, staff, and students. He is a professional member of the American College of Sports Medicine, the National Strength and Conditioning Association, and the Wellness Counsel of America.

Certifications and Credentials:

  • World-Class and Nationally-Ranked Bodybuilder
  • Master of Science- Exercise Science and Health
  • Professional Sports Nutritionist
  • Certified Strength and Conditioning Specialist –National Strength and Conditioning Association
  • Performance Enhancement Specialist- National Academy of Sports Medicine
  • Speed and Explosion Specialist-National Association of Speed and Explosion
  • Certified Personal Trainer- National Academy of Sports Medicine
  • Professional Judge-(Bodybuilding, Fitness, Figure, Bikini)- National Physique Committee

 

For information about Vic, visit www.teamvic.com

[i] Zuhl, Micah; Kravitz, Len, HIIT vs. Continuous Endurance Training: Battle of the Aerobic Titans; IDEA Fitness Journal Feb2012, Vol. 9 Issue 2, p34
[ii] American College of Sports Medicine. American College of Sports Medicine position stand. The recommended quantity and quality of exercise for developing and maintaining CR and muscular fitness in healthy adults. Med and Science in sport and exercise 1990;22(2) 265-274
 [iii] O’Donovan, Gary; Blazevich, Anthony J.; Boreham, Colin; Cooper, Ashley R.; Crank, Helen; Ekelund, Ulf; Fox, Kenneth R.; Gately, Paul; Giles-Corti, Billie; Gill, Jason M. R.; Hamer, Mark; McDermott, Ian; Murphy, Marie; Mutrie, Nanette; Reilly, John J.; Saxton, John M.; Stamatakis, Emmanuel. The ABC of Physical Activity for Health: A consensus statement from the British Association of Sport and Exercise Sciences; Journal of Sports Sciences. Apr2010, Vol. 28 Issue 6, p573-591. 

Benefits of Using Treadmill Programs

Tuesday, July 10th, 2012

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…)

How to Choose a Treadmill

Tuesday, June 5th, 2012

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…)

Winter Training Guide

Wednesday, February 22nd, 2012

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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Don’t Let the Cold Weather Hold Back Your Fitness Goals

Thursday, January 19th, 2012

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…)

Treadmill Cushioning Systems Explained

Wednesday, August 24th, 2011

smooth fitness cushioning systemTreadmills 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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Elliptical or Treadmill? – How to Choose

Monday, June 20th, 2011

Smooth Fitness Treadmill and EllipticalWhether 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.
(more…)

2011 Marathon Series (Race Across America)

Friday, May 13th, 2011

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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Running With Flat Feet

Thursday, April 28th, 2011
In a recent study it found that almost 25% of the American population has flat feet, and almost 43 Million American’s suffer from foot problems. For most people that have flat feet or (low arches) it’s extremely hard to exercise on a daily basis, and extremely difficult to run for extended periods of time. There are several ways to combat this with the use of orthotics or insoles for your shoes, but does that alleviate all your issues?

In the course of running for 1 hour you put upwards of 1 million pounds of pressure on your heels, ankles and feet. Orthotics alone are not meant to combat the affects that running can have on your feet, and are intended more to alleviate normal pains during walking and normal daily activity. So what can you do to help reduce the pain, but also be able to exercise and stay healthy?

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Planning a Fitness Competition at Work

Wednesday, April 27th, 2011

The biggest loser competitions in the workplace are becoming a big craze with a lot of companies.  Inspired by events like the biggest loser TV Show and the Nike Plus competitions, but which one is best for you and your company? How easy are they to setup and manage? We have some helpful tips on how to create a competition that is both fun and helps you get in shape.  

There is one question you need to ask yourself before starting these competitions. What are you trying to achieve, losing weight or being in better physical condition?  These are two things people tend to lump together but they aren’t interchangeable.  As many of you know, 65% of your body comes from water weight and an average person can fluctuate 5lbs on a daily basis depending on how much water the drink or don’t drink, so simply going on the number of lbs lost can be deceiving.  Most weight loss competitions can focus around fasting or depriving the body of the nutrients it needs and it can destroy muscle and not necessarily help you lose fat.  That is why on the surface these types of weight loss challenges are ineffective at achieving their ultimate goal, to make their employees healthier, happier and give them more energy. 

What Challenge is the Right Challenge?

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