Health Information

If you are addicted to running or jogging the winter season presents you with several challenges. Years back I would run each night or morning after work. One night I set out on my short 3 mile route and as I was rounding the first corner I my feet hit black ice. I went down and out. I found myself awakening to the sound of one our radios and a brother officer from our force peering down at me. I was transported to the hospital with a concussion. I was lucky that I was not struck by vehicle as I was lying in the street unprotected for what we estimated was about 10 minutes. I still love my roadwork but when winter arrives I do it inside during periods of bad weather.

I tried using a treadmill to do my daily workouts but it was not long before my knees began to complain loudly. My exercise physiologist friend told me that because the belts on a treadmill slip, your knee can be injured. She suggested I try using an elliptical trainer> instead. I visited our local Y and found that there were actually more elliptical trainers than treadmills. I also quickly noticed there were more people using the ellipticals as well.

After being checked out on the different trainers I took one for a fairly intense ride. It took a while to gain the muscle memory to efficiently use the trainer. The use of moving handle bars was new to me but shortly I got the rhythm down. After about 20 minutes I had a burn in muscles that I do not use when I am running. I was told that using an elliptical trainer was like running on air and to some degree I would have to agree. It was clear that using an elliptical was a lot easier on my ankles and knees. Over time the lack of impact to my joints was appreciated with less joint pain when getting up in the morning.

I was worried that I would not be training the muscles that I would use when I got back to my normal outdoor training routine. After about two weeks of foul weather and using an elliptical trainer I had a chance to take a run during our January thaw. I was surprised that my ability to make the 5 K run was actually increased. All of which has convinced me that I can stay in shape all winter long without taking the risk of outdoor training during the winter months.

Towards the end of the twentieth century, fitness lovers were increasingly exposed to an array of new fitness equipment. Although some of them were nothing more than marketing gimmicks, others are still around and are benefiting their users. There has been fair bit of scientific investigation into these tools to determine their advantages as well as their risks, and the fitness trampoline was not exception. In the end, it has resulted in growing acceptance of the health benefits of trampolines.

Using a fitness trampoline is as simple as jumping on it, literally. A trampoline is generally made by securing a strong fabric such as nylon to the top of a hollow platform. For securing the trampoline cloth, coiled compression springs are generally used. To ensure stability of the platform during your fall, trampoline platforms are usually made of stainless steel.

Jumping on fitness trampolines strengthens the muscles and increases blood circulation throughout the body. Increased blood circulation constitutes a cardiovascular workout. Calf and thigh muscles get the much needed workout from the jump, and this exercise also helps you avoid the accumulation of hip fat. It helps you expunge toxic waste through sweat pores and invigorates your mood.

Occasionally newspaper articles highlight concerns about trampoline safety. Undoubtedly some unfortunate incidents have been reported, but preliminary investigation revealed that in many cases either the material used to build the trampoline was tampered with or the safety guidelines were not adhered to. The risks from trampoline use are greatly reduced when the trampoline is properly set up and safety rules are followed.

Generally, every trampoline manufacturer attaches a label that informs about the maximum weight that it can bear without any damage. You must use fitness trampolines individually, one person at a time. Many reported accidents occurred when several people jumped on trampolines simultaneously.

Mention the word gym and most kids will frown. On the other hand, trampolines are especially popular with kids. Jumping on fitness trampolines can help to prevent obesity in children. Kids get the much needed exercise without even thinking about exercise. It’s too bad that we don’t have similar fun filled solutions to get children to drink milk or study. If you’re looking for a fitness alternative for your children or even for yourself, consider the benefits of a trampoline. There are several options to choose from so that you can get the most from your fitness experience.

The price of a good home treadmill is starts at $1,000 and the best machines retail up to $4,000. It’s a lot of money, so before you go out and buy the first one you see, here are some tips about buying the home treadmill that works best for you.

Even if you end up buying a home treadmill on the internet you should have at least tried it out, whether at a gym or store.

First, what will you be using it for? If it’s walking, then you can look for a motor with around 1.5 hp, but for running look for something larger. Also, you should understand about horsepower. The two types of hp are peak duty rating and continuous duty rating; it’s the continuous duty rating that’s the more important. This rating will be stamped on the motor itself; the above ratings were based on continuous hp.

Look at the treadbelt (running surface). The belt should be at least 18" wide for running. The length of the treadbelt should be a minimum of 48" for walking and 58" for running; anything shorter and you run the risk of tripping or falling off.

Look at the safety bars and handles. Can you run easily without them getting in the way?

Look at the speed range; make sure it fast enough for your running requirements.

What about installation. Does the machine require 110v or 220v mains? Many ‘pro’ or ‘club’ models require a 220v connection.

Find out if it can handle your weight, especially when running at full speed on a full incline. You should look for one that can handle a payload that is at least 50lbs more than your weight.

Ask about the warranty that comes with it; the longer the warranty, the better the quality of the machine. The warranty is especially important on the motor. Some of the best home treadmills come with long warranties but also come with so many conditions and disclaimers that you may not be getting the guarantees you thought. Always carefully read the terms and conditions before you buy.

Get on the machine and check it out. Is it too noisy for you? Does it stop and start smoothly?

Is the control panel easy to read and operate? Does it give you all the information you require? Additional features are expensive and it’s where many companies make a lot of money. It’s also the one thing that can save you a lot of money without compromising on the overall quality of the home treadmill. If you are on a budget, ask yourself if you really need these ‘extra’ features.

Finally, learn how to use it. Ask your gym instructor or the salesperson in the fitness store. Here’s some advice about using a home treadmill. Always pay attention to your posture and try to avoid leaning on the bars. Don’t look down at your feet but keep looking forward instead. Relax and maintain a normal stride. Stay centered and avoid drifting sideways or falling too far back on the belt.

Weslo Pursuit exercise bikes are cheap, and I do mean cheap. You can pick one up for as little as $80 and the most you’ll ever pay is around $300. But, can a machine this cheap be any good? Well, the truth is that only some models are worth looking at and then only if you’re looking for an entry level bike and only plan on using it for light exercise. Here’s a review of Weslo Pursuit bikes.

The Weslo Pursuit 2.0 DS bike (WLEX0901) only costs around $80. Quite frankly the bike is simply too cheap to be anything more than a toy - a toddler’s bicycle costs more, so would you really expect to get any kind of decent workout from it? But, if you are still interested, the bike has cross-training arms that are designed to work the upper body. The arms can be operated independently of the pedals, so you don’t have to use them. Amazingly, it also comes with a small LCD console that displays speed, time, distance, calories burned. Well, that’s enough said about this particular machine, except to say that the seat and pedals are very cheap and uncomfortable - most toddler’s bikes have better but then again, they costs more and are better built.

It’s tough to find nice things to say about the next model up, the Pursuit 4.0 (WLEX1776). I suppose it’s cheap, costing around $150. It’s an upright model and does look quite nice and inoffensive in its green livery. You get a fairly decent console and a heart rate monitor in the handle bar grips. You also get 4 preset programs and a Target Pacer. The seat and pedals are okay and come with adequate adjustments. But frankly, you should only buy this bike if you plan on using it only occasionally; I can’t see it taking any kind of strenuous workout.

If you are going to buy a Weslo upright exercise bike buy the Pursuit E 40 (WLEX1994). For around $300 you get 8 preset programs, an EKG grip pulse sensor and a more robust frame. Again, I’m not sure how long it would last if it was really hammered, but for the casual user it’s a perfectly fine piece of fitness equipment.

Thinking of buying a Weslo recumbent exercise bike? Sure? Well, don’t even bother looking at either the Pursuit E21 recumbent (WLEX1402) or the Pursuit 6.0 DX (WLEX1304). I can’t begin to describe how inadequate these machines are, so I won’t.

Instead, let’s talk about the Pursuit E 45 or the Pursuit 4.5 R. They both cost around $180 and are the only recumbent models worth considering.

The 6.0 DX comes with a good sized LCD display, EKG grip heart rate monitor and 4 pacer programs. With the 4.5 R you get 6 personal trainer workout programs and an Easy Pulse heart rate monitor. Of the two machines I prefer the 4.5 R, it looks better and I like the overall styling as well as the 6 preset programs.

If you’re looking to buy a cheap exercise bike, then by all means consider a Weslo. Just be sure that you avoid the very cheap models and look towards buying the more expensive ones. Also, be sure that the bike is going to be okay for you in the long term; if you really think cycling is going to form a core part of your regular exercise program then maybe you should look at another brand instead.

The stability ball dates back to around 1960 when the Italian toy maker Aquilino Cosani designed and sold the ball mainly in Europe and it was known as the Gymnastik Ball. It wasn’t until about 1980 that the exercise ball made its way to North America being used for clinical rehabilitation. The stability ball has been called by a variety of other common names such as Exercise Ball, Swiss Ball, Balance Ball, Fitness Ball, Physio Ball etc.

Proper ball size is determined by the user’s height. When seated on the ball, your hips and knees should be close to parallel with the floor. The following is a size chart to help you determine which ball size is recommended for your height.

55cm - inflates to 21 inches high - 5′to 5′7"

65cm - inflates to 25 inches high - 5′8" to 6′3"

75cm - inflates to 29 inches high -Taller than 6′3"

Using a stability ball is great for many things. It can strengthen the back muscles, the core and abdominal muscles. If you are working out to achieve great abs, this ball can definitely target the abdominal areas.

Some easy to start exercises on the stability ball are sit-ups and crunches. These exercises will help you to use more muscles then by doing them on the floor. When using the ball for other exercises, such as holding the ball in front of you on the ground, and doing leg lifts, you want to make sure you have balance and use a focal point. Always remember to breathe and never hold your breath.

Sitting on the ball at any time, instead of in a chair, will give your body and core muscles a good workout. This will also help improve your posture and balance. By sitting straight up on the ball, this will take the pressure off of your back. The stability ball works the "foundation" or trunk in almost every exercise, whether it is a targeted activity for upper body, lower body, or specifically for the abdominals and low back. Your body can be easily positioned on the ball to go through a greater range of motion. Allows you to be comfortable "off " the floor for many exercises.

Because the ball is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body. Using free weights with the ball as a bench is great for all those stabilizer muscles.

Stability balls make great additions to anyone’s home. They can easily be used at the office or even deflate them and take them with you on vacation. No matter if they are used for strengthening the abdomens, flexibility, or balancing, the list goes on. The stability ball has become very popular, very easy to use and a must have for exercising.