Month: May 2019

Top 5 Healthy Smoothie Recipes for Weight Loss

A smoothie is a blended sweetened drink made mostly from fresh fruits.

Others are made from vegetables too. In some cases, a smoothie can have cookies, raisins, peanut butter or chocolate. Yes, they’re sweet and cold and fruity and delicious, but the best thing about smoothies is that if you have a blender and two minutes to spare, you can make one in a jiffy. Once you do, you’ve got just -about a perfect snack.

Most smoothies are fruit based, which automatically makes them an excellent source of the disease-fighting nutrient. Many of these fruits, especially the tart ones like citrus, kiwi and strawberries are packed with tons of vitamin C, and others like the brownish-yellow -colored apricots, cantaloupe and mangoes are a powerhouse of beta-carotene, another strong antioxidant. Still other compounds like the quercetin, a flavonoid or a phytochemical that is found in grape skins, are powerful protectors in their right, helping to fight heart disease. The veggies most often used in smoothies, like carrots and tomatoes, are well-known for their nutritional punch. For the weight watchers and conscious diet aficionados, smoothies are a great meal substitute. Provided that there are no contraindications to having this as a food substitute, a dieter can surely incorporate smoothies into his or her meal plan.

Weight loss cocktail smoothies became very popular in the 1990’s and 2000’s. They have been widely available in almost all cafes and coffee shops for some time now and are even accessible in grocery stores which come in pre-bottled versions. What makes them so delectable, aside from the nutritional content, is the way these are prepared. All sorts of fixings can be placed on top of the smoothie such as peanuts, chocolates, cereals, marshmallows, chocolate cream, and lots of other mouth-watering decadences. For dieters, though, these delicious toppings are substituted by organic and dried fruits such as raisins, plums, walnuts, and herbs which are used on top of the smoothie as a garnish.

Originally, the smoothie began its popularity in the 1970’s.

It was coined by the hippies in the late 60’s, but it surged commercially during the 80’s as a sports and fitness supplement-fortified health food. Because consumers at that time wanted to have the same drink as most athletes were drinking at that time, it then became so popular in supermarkets and grocery stores that it eventually became a multi-billion dollar industry.

To date, there are thousands of smoothie companies around the world. Some of the most popular businesses in the United Stated nowadays are Jamba Juice, Smoothie King, and Orange Julius to name but a few.

Making a smoothie part of the marketing strategy of most smoothie companies today is their use of frozen yogurt, which is available in various types and flavors so that those who are watching their weight can opt for the non-fat or low-fat version. Indeed, the smoothie has come a long way regarding how it is prepared and presented. In Asia, smoothies are commonly mixed with tropical fruits like coconut, pineapples, rambutans, and avocados. They have some authentic local vegetables incorporated to the typical mango or banana smoothie, a unique mouth-watering treat that will surely wake up the foreign palate.

If you are looking for a nutritious energy booster drink that is low in fat and is suitable for weight reduction, here are some of the top five super smoothies for weight loss. These will not only fill up your stomach and sweet cravings, but it will also give you all the vitamins and nutrients that you need for energy and muscle build-up. These easy recipes are all-custom-blended to fit your life, whether you want a kick-start workout energizer, a post-workout refueling stop or even a cure for those PMS cravings. They are certainly guaranteed to taste great so dig out that blender and start sipping!

Beta boost drink, our first recipe, is made up mainly of carrots to boost up your beta-carotene levels and a powerful antioxidant that helps you fight off ill-health, ranging from memory loss to cardiovascular disease and cancer. It is good for weight loss because it only has 132 calories per serving (1 medium tall glass), 32 grams of carbohydrate, 1 gram fat, 2 …

A fitness band is the perfect way to monitor your daily physical activity easily and accurately. Although there are plenty of free apps available that you can download on your smartphone and track your activity it would NOT be as useful as a Fitness Band that tracks your daily activity and provide valuable data. I will write another post to compare fitness band vs fitness apps.

If you are looking for the best fitness tracker that tracks your rate of heart then definitely you’ve come to the right place. Let’s understand first why it’s important to track how fast our heart is beating.

When we engage our bodies in a physical activity like running, swimming, walking, climbing stairs, exercising etc. Our heart pumps at a higher rate than normal. If you are looking to burn calories or fat the best way to do that is by increasing at your rate at short levels. Many fitness trainers know this and encourage their clients to do HIIT (High intensity interval training). The key here is to accelerate your heart beats during a short duration so that your heart pumps at a faster rate than normal resulting in burning fat.

Your heart beat represents how hard your body is exerting itself. The harder we exercise, the faster our heart pumps oxygen to keep feeding our muscles.

Getting a fitness tracker that tracks your rate of heartbeat is very important for people who are looking for Accurate data in order to achieve the fitness goals. Lets understand first why we need a fitness tracker with heart rate monitor.

Fortunately with the help of technology its possible to track your heart rate just by getting an Accurate fitness tracker with heart rate monitor. Not all fitness bands available online can track your heart rate accurately therefore it is important to understand which is the best fitness tracker with heart rate monitor.

Basically there are 2 types of fitness trackers available to monitor your heart rate.

  1. Optical heart rate monitors that you can wear on your wrist and they will give you information about your heart beat
  2. Chest straps that can be worn during your Running/Sports activity/Workout that will give a more accurate data. The chest strap can be connected with a fitness band on your wrist that will display your heart beat numbers while you are involved in your activity – workout/running/sports etc.

Source by Pavan Kumar Chaturvedi

One of the craziest things about the fitness industry these days is how everything is geared to make exercise easier, instead of helping you to get in shape.

A while back I took a looksy in this new mega fitness club that had just opened, and when I walked onto the main exercise floor I thought I had accidentally stumbled into the testing facility for The Kennedy Space Center.

I had never seen so many machines and widgets in my entire life that would supposedly help me gain muscle and burn fat.

They had cardio equipment that allowed you to surf the web while you were on it, and workout machines that even kept track of your weight and reps for you…no lie.

Most of the equipment required you to sit down to use it, and each machine had multiple seat and lever adjustments, as well as a giant plastic sign with full instructions written on it.

I jumped on a few of the different pieces and banged out a couple sets each for about 15 minutes, but quickly grew bored with the limitations that they placed on me.

The problem with these gizmos is that they all isolated different bodyparts; one machine was for my biceps, another for core exercise, another for my pecs, and so on.

If all I had cared about doing was pumping up different bodyparts for purely cosmetic enhancement, I guess the machines would have been fine.

But I believe that this is one of the major setbacks for most of the people that workout in a regular health club.

You are being led like rats on a wheel, being told that this is how you should train, that machines are “safer” than free weights and just as effective.

You move from machine to machine, pumping up each bodypart individually, and then go run on a treadmill or an elliptical for an hour.

The problem here, boys and girls, is that none of this type of training is actually preparing you for real life, day-to-day activities.

It’s building “fake” muscles…toned, yeah, but unprepared for real athletic endeavors and leaving you prone to injury.

Think about this.

Most activities happen to you while you’re on your feet, and usually involve multiple muscle groups working simultaneously whilst doing things like bending, turning, twisting, running, etc.

For example, I’m thinking back to the day after Halloween last year, when I had to pick up and put away eight storage bins full of decorations weighing about 60-80 pounds each.

Let me tell you, no amount of measly isolation exercises on a machine would have prepared me for the amount of effort involved, or the stress on my back.

I had to not only hoist these up from the floor to shoulder level, I also had to press them above my head and twist my whole body 90 degrees to get each bin into its proper cubicle in my garage.

Whereas isolation training works individual bodyparts instead of preparing the body to work as a unit, most people who would have found themselves in my situation would have ended up with a tweaked back as a result of their inadequate training regimen.

So what’s the answer?

You need to train differently.

The type of training that will benefit you the most are exercises that require you to balance and coordinate, as well as challenging your strength, speed, flexibility and stamina.

You need to forget about what’s trendy and instead focus on what works.

You need to start training like a warrior, because every day, in a way, you ARE going into battle.

That battle consists of the strain being caused to your back and neck from sitting at a desk looking at a computer and watching reality shows and sports and DVD’s for long hours.

It consists of long commutes to work, and traffic jams and heavy traffic, all sapping your energy and making your muscles weak from disuse.

And lastly, there’s the stress of trying to be a great parent, boss, employee, son, daughter, and friend, all at the same time, every day.

E-mailing someone while you’re walking on a treadmill doesn’t make you better at time management, it …

How to Heal Neck Pain Using Only a Tennis Ball!

There is almost nobody in this world who goes days or weeks without some form of neck pain. Your head is roughly 8 pounds, which forces your shoulders, neck muscles, balance, etc.. to all be in tune in order for you to maintain your posture and head position. After several hours of this, let alone a full day depending on what you do for a living, your neck will most likely be sore at some point.

Lifestyle

For me personally, I work on a computer 14 hours a day and when I have time, I like to play golf. This creates a forward head motion, and my shoulders tend to roll forward because of years and years of golf muscle memory. Thus I often have daily neck pain. I have seen chiropractors, massage therapists, and more to help relieve my problems. Unless you are rich or have a great health insurance plan…its not feasible for the average person to visit these practitioners on a daily or weekly basis.

So Simple, A TENNIS BALL!!!

What I am about to tell you can be done with a simple tennis ball, or if you want to get more advanced you get buy a foam roller. You can find these at Walmart, online, or any fitness store.

Often times, neck pain is not present because of actual problems in your neck, but because of issues surrounding your shoulders, trapezius muscles, or what I have actually found in my arms and/or deltoid muscles. The pain you often feel IS in the muscles in the neck, but not necessarily the cause.

How I pinpointed the cause of my neck pain

When doing pull ups, I ultimately found the muscles on the outside of your arms, near your shoulders were the cause of some of my neck pain. The solution is to literally roll on a tennis ball in those areas. If side neck pain you are experiencing is bad, I am willing to bet the more sore you are in arm/shoulder area.

Great example on YouTube

This video on YouTube is for shoulder pain, but the tennis ball location is almost the exact location I want you to target. It might take a few times finding the sore points…but if its SORE, you want to work on it. The more sore it is, the more you need to work it. Don’t be afraid of some pain. If its excruciating…obviously don’t do it or find a way to apply pressure lightly at first.

>Here is the video I recommend you watch: www.youtube.com/watch?v=8EVxjpiKSqw I only care about you watching the part where the guy is lying down with the tennis ball under his arm.

Conclusion

After performing that tennis ball exercise for a few days, you should start feeling some relief with your neck pain. It is not instant, so don’t expect a result in 1 day. This is a solution I personally have found to be helpful in relieving my neck pain. I can’t promise it will work for you, as many other factors could be involved as to why you have neck pain (medical conditions, car accidents, etc…) so if your situation is unique, always consult a physician before trying to treat it.

Also consider other environmental factors that are reasons for neck pain. For me, trying to work on my posture, moving to a flatter pillow, and doing various stretches everyday have significantly improved my neck pain.

I hope this article has been helpful and please let me know if it helps your neck pain!

Source by Randall Dakota

This new trend of buying smartwatches or fitbits is far from being over. While 2015 was the year of Apple Sports, Garmin Vivoactive and Samsung Gear S, 2016 will continue to be the year people will purchase smartwatches. However, instead of buying more expensive ones, they will go with Fitbits and with gadgets that cost less and have more features, such as Sony SmartBand or Samsung GearFit.

Buying Smartwatches – Why this Trend will Continue to Grow in 2016?

Trends are dictated by people and by the needs of the consumers. More and more people are in desperate need of a device that would keep them accountable and help them keep track of their fitness goals. That’s exactly why they choose to invest in fitbits and smartwatches.

While a FitBit is a tiny health & fitness tracker that clips to your pocket or bra, a smartwatch rests on your wrist. The difference between the two is that a FitBit’s only purpose is to encourage you to stay healthy and gets you moving towards reaching your fitness goals, while a smartwatch has a wide variety of features, including but not limited to receiving notifications, using the GPS, answering calls, taking photos or browsing online. Both devices connect to your smartphone.

People will continue to buy smartwatches because these gadgets will keep amazing them in the near future. Here are 5 big reasons why smartwatches will continue to be hot in 2016:

1. They are More Useful than Ever

For starters, smartwatches are not anymore goofy looking, clumsy and hard to use. The models released at the end of 2015 look much more appealing and have tons of great features. For instance, GALAXY Gear SM-V700 is equipped with a sideways camera that rests on the strap and can take quick photos. Moreover, both Android and iOs platforms have greatly improved and have become more user friendly, offering users a more stable experience with less bugs.

2. Smartwatches are Getting Cheaper by the Day

Another reason to invest in a smartwatch in 2016 is their amazing price. For instance, the first generation Motorola Moto 360 can be purchased with less than $150. The same can be said about Asus Zen Watch. This smartwatch is twice the price it was one year ago.

If you want to test the smartwatch waters, now it’s probably the best time to do so.

3. They Use Technology at a Whole New Level

Smartwatches have managed to nail the tech industry. Even though the arrival of these new gadgets came with a false start, now the manufacturers have been able to greatly refine the design and tweak the technologies used, creating masterpieces equipped with tons of features. For instance, Galaxy Gear S2 is equipped with beautiful rotating bezels that make it look gorgeous on your hand.

You can now use your smartwatch to keep you accountable, answer calls, type messages, record photos, record voice, navigate the internet, buy a new product online or even turn your dorm light off or turn the ignition on from afar.

4. Talking to your Wrist is Quite Fancy

Another reason the smartwatch industry is going to explode in 2016 is the simple message they convey – talking to your wrist is a futuristic action, something that makes you look great and feel in control.

5. A Whole new Market

Smartwatch apps are going to explode, and many developers will make millions of dollars. This industry is growing at an astounding pace, just like the app industry for smartphones. Investing in a new smartwatch helps other people to make a living out of what they love to do.

Buying Fitbits over Apple Smartwatches – A Whole new Trend

More and more people choose to invest in cheaper fitbits instead of spending $400 on an Apple Sports. Even though the Fitbits’ sales have dropped right after Apple smartwatch was launched in April 2015, they have gone up at the end of 2015. At the moment, Fitbit is again at the top of the fitness tracker industry, with over 13 million devices sold only in 2015.

In 2016, experts expect an increase of up to 20% in smartwatch and Fitbit sales, as the population begins …

Quantum Biology and Its Uses for Aromatherapy

Bel’Air has brought in cutting edge medical technology from Europe and America, in the form of “Quantum Xrriod C.I System”, to allow distributors to understand their health conditions using the most advanced medical therapeutic method. Without the use of computation segmentation and test strips, you can have access to more than 300 health statistics for your body within a few seconds, such as stomach problems, extent of toxins within the body, immunity functions, etc. You do not even need to go through blood tests or X-rays; all you need is to place your head, hands and feet on the device and it will be able to test for any abnormalities pertaining to liver functions, cancerous signs, spinal construction, etc. Professional medical practitioners will also advise you on the kind of Bel’Air essential oil to use to create the most accurate and effective medical therapy results.

The Functional Properties of the Quantum Xxroid Consciousness Interfaces

The “Quantum Xxroid Consciousness Interface” (QXCI) is a high-speed biofeedback system designed by renowned quantum biology expert Professor William Nelson, using quantum physics and chaos mathematics as solid theoretical base. Its 20 years of experimental validation is enhanced by recent practical assessment in Europe and America.

The Use of QXCI in Bel’Air Aromatherapy

The areas covered by the QXCI include the nervous system, the spinal energy level, the lymphatic system, the digestive system, the immune system, mental and emotional condition, basic energy level, body fitness, organ retardation scan, allergy scan, nutritional condition test, tonic products test, etc. We can use Quantum Xxroid biofeedback to develop a full understanding of all kinds of ailments that affect the body. Coupled with advice from professional medical staff, the device is able to match essential oil properties with our body conditions, using Bel’Air essential oils as the recommended remedy to improve our physiques, emotions and mental health.

QXCI has the following unique features:

Speed: Coupled with high-speed computation, it extends the original speed of human bio-response (1/100 second) to the maximum. This also means that in the ideal situation (when the diagnosis subject has normal biofeedback), the device can feedback data at a speed of 100 parts in one second, complete 8600 components of diagnosis in 3 seconds and instantly relay the results of the diagnosis.

Accuracy: Uses numerous practical examination results as comparison, such as comparing subjects that produce positive response to test for bacteria and virus infection with the diagnosis of the device for the respective infection, or comparing subjects identified as having high uric acid in the blood stream through blood test with diagnosis using the device. These statistical averages have proved that alignment is as high as 90% (including medicinal test results).

Safety: The health agencies of technologically advanced countries in Europe and America including the US, Canada, Germany, Britain and Hungary have approved its use having vetted its usage safety.

Effectiveness: More and more journals have strongly advocated the use of devices to support many kinds of special therapeutic methods such as nervous system energy balance, electronic acupuncture, organ system auto meridian therapy, colour therapy, music therapy, linguistic therapy, detoxication function, plant frequency reproduction function, using artificial intelligence feedback to complete the Chakra balance of the human body, brainwave balance function and nervous linguistic procedural therapy, etc. It serves to attain effective energy balance.

Objectivity: The operator of the device does not come into direct contact with the test patient, reducing possible human errors incurred during treatment in traditional acupuncture due to differences in applied pressure, accuracy of position, moisture of skin and the experience and knowledge of the practitioner. The use of the device is highly objective and has removed the imperfections of previous acupuncture devices.

Versatility: The device can be used for research purposes, individual health, promotion of preventive medicine, physiological adjustment, diagnosis of slow-progress illnesses and all kinds of medical therapy.

Source by Nur Syahid

Deciding on a Fitness Center: Tips for Choosing

Joining one of the many fitness centers in your area can have a lot of benefits, but can also be a big expense. Since most centers ask you to sign contracts that can be difficult to cancel, make sure that joining a fitness center is for you and that you are happy with the one you choose, before signing on the dotted line.

Deciding on your Needs

Since you are reading this I guess you would be more interested in weight training than aerobics, swimming and other things. Now those are important but it does not matter to some people whether there is a swimming pool available. You might not be concerned with the number of aerobics classes held each day.

All you want to do is weight train. So choosing a gym that has a wide variety of exercise equipment is idea for you. Now if you are still not sure, you need to look for a location that has a variety of programs and exercise equipment. Maybe once you get started you can decide on your specific needs.

Shop Around

There are many fitness centers out there, too many to review individually. But keep in mind that they are not all alike. If you want to join, make sure to find a club that suits you. Do your homework and comparison shop-it will definitely be to your advantage. Here’s what to look for:

* Make sure it’s convenient to work and/or home. If it’s not, you won’t go.

* Request a free or guest pass to try out the facility.

* Ask about the qualifications of the staff. Unless you already know what you’re doing, you want to work with professionals.

* Visit your choices during the times you would most likely go to exercise and check for crowding conditions.

* Check out the cleanliness of the exercise areas as well as the locker rooms and bathrooms. Make sure exercise equipment appears to be in good condition.

* Ask for operating hours and class schedules to make sure they fit your needs.

* See if child care is available on site.

* Talk to other members and see how they like it.

Joining a fitness center can be a major expense, so use these tips to avoid any financial surprises and get the most for your dollar.

* Before you shop, determine how much you’re willing to spend. Don’t go above this amount. Working out should not break the bank.

* Find out exactly what is included in the monthly fee and what is considered “extra.” Be sure to get a price list of services.

* Skip low-cost “trial memberships.” You will most certainly be pressured later on to continue at a higher fee. Don’t join until you’re ready to make the commitment and only pay what you’re willing to pay.

* See if you are eligible for discounts through your employer or health insurance company.

* Completely understand all refund and cancellation policies before signing a contract.

* Review the contract at home, without the pressure of a salesperson. Ask questions and make sure you understand what you’re signing.

The Benefits of Joining

Fitness clubs allow you access to equipment that you could not afford to purchase or have no room for at home. Many also offer a variety of classes led by trained professionals, therefore increasing the variety of exercise options available. You also have access to fitness professionals who can provide guidance and help you develop a personalized weight training program.

For those who HATE to waste money, joining a fitness center can be a good motivator, feeling compelled to go so they get their money’s worth (this is true only for those who really go out of their way to get value from their money, no matter what they’re spending it on). Those who would just be constantly interrupted trying to work out at home may find getting out of the house to exercise the only way to go.

Alternatives to Fitness Centers

Remember, the large fitness center chains are not the only way to go. Some employers as well as local hospitals or wellness centers have fitness facilities.

Also, make sure this is …

Smooth Exercise Bikes Review

With over 25 years of experience Smooth Fitness has mastered the art of making high quality and ergonomically designed fitness equipment. What made Smooth Fitness the leading name in this business is its commitment in proving its consumers not only with top notch products, but great customer service as well.

From industry-leading warranties, next-business-day shipping, extended service support to factory direct pricing – all these has helped Smooth Fitness become the #1 online retailer of exercise and fitness equipment in the market today. A nationwide service support of over 600 authorized technicians and 30-day money back guarantee ensure that you and your purchased product is well-protected.

Smooth Fitness is know for its exercise machines such as treadmills, elliptical machines and exercise bikes. Smooth Exercise Bikes are among the best in the market. The three dynamic models of exercise bikes guarantee to help you reach your fitness goal whether it’s for strength, cardiovascular or targeting problem areas in your body.

Smooth UB4 Upright Bike will give you what you are looking for in a bicycle workout with its roomy, comfortable seat and 17.6 lb flywheel for a friction-free ride. Its Magnetic Resistance Breaking System and 16 Levels of Resistance give you the right amount of resistance for an effective workout. To help you monitor your vital signs and progress, the Body Fat and BMI calculator and 5 Heart Rate Control programs can be followed on the easy-to-use Training Computer with Two-Color Display.

For users with back problems and experienced athletes, Smooth SB4 Recumbent Bike is just perfect. It is also equipped with the above-mentioned features and a Recovery Pulse Measurement which is a convenient and reliable way to calculate your pulse rate and evaluate your fitness level.

Smooth UB5 Upright Bike is a class of its own. A good alternative to outdoor cycling, the UB5 Upright Bike gives you smooth momentum by utilizing electromagnetic resistance. It also recharges the battery as you pedal which in turn lights up the patented Tri-Color LED display.

Smooth Exercise Bikes ensure that you get all that you need for the ultimate bicycle workout; you don’t have to leave the house to stay fit.

Source by Everett Dunn

Olympic Bar Sleeves Maintenance

We covered general barbell maintenance in our last article. Now that you know general care and maintenance of your barbells we’ll delve into more thorough cleaning of your Olympic barbell sleeves. The ‘sleeves’ on a barbell are the rotating ends where your plates are added to the bar. A newer bar shouldn’t require such close cleaning and care for your sleeves; this will be for your older, well used barbells. Your barbell sleeves are likely held on by one of two methods- snap rings or a pin and end cap. This article will be covering those types of sleeves. There are bar manufacturers that have it made it so the sleeve does not come off, you will have to contact them directly for any maintenance questions and/or concerns.

First, if you have a snap ring style bar you’ll need a snap ring pliers to remove them. You’ll need to remove the outer snap ring, the end cap, and the inner snap ring to loosen your sleeve from your bar. You want to grab the two holes in the ring and compress it to remove it from the bar. Your end cap should pop out next, and you can remove your final snap ring.

Secondly, the pinned barbell sleeves. If your sleeves are pinned there’s a steel disc, or end cap, and pin keeping them from falling off of your bar. The end cap is approximately 2-inches in diameter, and about 1/2″ thick. To hold the endcap in place a pin runs the diameter of the bar. You can use a hammer and small screw driver to tap the pin out of its hole. Once you’ve got the pin out, the end cap should come off and you can remove your sleeve.

Next you should take a clean rag and wipe off any excess dirt, corrosion and grease on your bar, and inside the ends of your sleeve. If some of the dirt is caked on you may want to use a bit of steel wool to smooth things down. You can use the steel wool again, on the now bare bar, and inside the ends of the sleeve. Be sure to wipe down your bar again to remove any residue from the steel wool.

You should use a Teflon grease on the inside ends of the sleeve, and either end of the sleeve portion of your bar. You want to use a high pressure type of grease that will hold the pressure of the bar. Grease should keep the sleeve spinning longer, and will keep it cleaner than if you used oil. You don’t need to use a lot of grease on the bar a little goes a long way. Finally you can put your sleeve back on, remove any excess grease that may be around. Spin the sleeve a few times, again wiping up any excess grease.

As we said in our last article you need to be sure you are otherwise taking good care of your bar. You don’t want to let it slam down on the ground after you’ve removed weights. Don’t drop an empty barbell, letting the barbell slam to the ground may damage your bearings/bushings. Remember to remove the weights from the bar when you are done. Storing weights on hanging bars can cause the bar to bend over time. Be sure to check your workout area for any sharp edges that might damage your bar. Use collars at all times to prevent plate movement on the bars. Proper care and maintenance of your barbells can keep them performing well for a life time.

Source by Christian Sciarrino

It can be quite exciting to have your first treadmill right in your home. You can walk or run at the right speed anytime of the day or night. You won’t have to worry about the weather or speeding vehicles as well. You get a great workout anytime you want to without heading to the gym or going out for a walk or run.

Although working out on a treadmill is usually considered safe, especially if its speed is set for walking, if it’s your first time to use this workout machine, you still need to know how to use it properly. This entails being aware of the usual treadmill workout mistakes that can cause you to get hurt or injured and damage your equipment.

Below are the top mistakes you should avoid when working out on a treadmill for the first time:

Not dressing properly for a workout. When running on a treadmill and you have long hair, make sure you tie it back. If you fall from the equipment, aside from getting hurt from the fall, you’ll be in more pain if your tresses get caught in a moving part. To protect your feet and to simply be better protected when working out on the treadmill, wear walking or running shoes with non-slip soles and never use walk or run on the machine barefoot or just wearing socks.

Forgetting to set up and use the machine’s safety features. Most motorized and hybrid treadmill feature an emergency off switch or button or a safety key attached to a cord which automatically shuts the treadmill off if you fall off or hop off quickly. If it has a safety key or clip, always attach this to your clothing when you start your workout. If your equipment also has other safety features, like codes users must punch in, use or set them according to the machine manual’s instruction.

Increasing the speed or incline of the machine too dramatically. Workout experts say that there are some treadmills that will allow you to hit breakneck speeds in a hurry. When the acceleration is too fast, it could throw you off-balance and even throw you off the treadmill. As such, only increase the machine’s speed and incline gradually, one increment at a time and avoid doing any of the two before your body gets adapted to the increases.

Getting on and off the machine incorrectly. Lastly, getting on and off the treadmill improperly can cause you to get hurt. The correct way to get on this machine is to straddle the belt with one foot on the safety rail on either side. Get on the equipment when the belt is moving slowly. Also, when getting on, hold onto the hand rails until the treadmill reaches its final speed and let go when you feel steady. To get off safely from the machine, if it’s inclined, set the belt back to flat first. Then walk for a few minutes at a lower speed to cool down and help prevent dizziness when you step off. Hold on the handrails when getting off until the treadmill comes to a complete stop.

Source by Erica L Green

Back to top