Running into 5K shape: Getting to the finish line

If you’ve decided to begin a running program, congratulations. On Tuesday I outlined ways to get started.
Once you have that base to work off of, it’s time to step it up a little bit and put in the extra work that should allow you to complete a 5K race, which is 3.1 miles.
Today, here are the training runs for weeks 4-10, which will help you tackle get to the finish line. You can perform these workouts either running outside on roads or trails, outdoor tracks, a treadmill in the gym or wherever else.
– Week four – Walk for 2-3 minutes, then jog for 4-5 minutes. Repeat 3-4 times. Try to run on four different occasions this week.
– Week five – Walk for 2-3 minutes, then jog for 7-8 minutes. Repeat 3 times. Try to run on four different occasions this week
– Week six — Walk for 2-3 minutes, then jog for 8-9 minutes. Repeat 3 times. Try to run on four different occasions this week
– Week seven – Walk for 1-2 minutes, then jog for 10-11 minutes. Repeat 3 times. Try to run on four different occasions this week
– Weeks eight to 10 – This is quite an accomplishment if you make it to weeks 8-10. Way to go! It’s time to lengthen things out. Walk 6-8 minutes to start and end workouts, to really get loose and later cool down.
After your warm-up walk, then stretch very well and try to run for 15-20 minutes straight. Then cool down with that final walk.
Do this on two occasions during week eight. If you can get a 20-minute run, try for 30 minutes straight of running in the third workout at the end of week eight.
In week nine, start with the warm-up walks and then go for 30 minute runs again.
Your strength and stamina will really be improved by this point. If you can run for 30 minutes straight, you can finish a 5K race. You may wind up walking for part of it, or you may be able to run straight through.
For weeks 9-10, got for three runs of 20-30 minutes. If you are going to run a 5K, back off your distance a little in the days prior to save energy. Go for a short, brisker run to stay loose.
Listen to your body, stay hydrated and talk with a trainer if any concerns arise, but keep running. You can do it!
At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Running into 5K Shape

This is the first in a series on how to get into good enough running shape to compete in a 5K race in less than three months. Today we start by looking at what you should do to get started.

If you haven’t been running much lately, or have never really done much running, this can be an intimidating way to train.
Just running a short ways can feel unstable, awkward and very tiring.
Provided you get medical clearance from a doctor to start a running program, it is probably not as hard as you might expect to progress to the point where you could actually finish a 5K race (3.1 miles).
Here are the steps to get started (Note: you can do these workouts on a treadmill, outside, or mix in both):
* Get medical clearance from a doctor and discuss your plan to start running.
* Get the right running shoes for your specific foot. This is an extremely important step as the proper comfort and support for your feet ranks right up there with proper stretching in terms of preventing injury.
* Warm up properly. Walk for 5-10 minutes prior to running, then stretch good. After that you can begin running (see below for week by week plan).
* Keep a workout log. This is a great way to chart your progress, set goals and keep you motivated.
* Hit the starting line. OK, if you’ve progressed through these early checklists, then it’s time to get started. Based on my own experiences and talks with trainers here’s what I’d recommended for the first three weeks:
– Week one – Do your 5-10 minute warm-up walk, stretch, then it’s “go time.” Walk briskly for five minutes, then jog at an easy pace for one minute. Repeat this three times.
Do this workout three times in the week.
– Week two – Do your 5-10 minute warm-up walk, stretch, then go! Walk briskly for four minutes, then jog at an easy pace for two minutes. Repeat this three times.
Do this workout three times in the week.
– Week three – Do your 5-10 minute warm-up walk, stretch, then go! Walk at a brisk pace for 3 minutes, then jog for 3 minutes. Repeat this sequence four times. Try for 3-4 sessions of this in the week.
Tip: Many people aren’t sure how hard to push themselves. You should be able to speak several sentences in a row at any point during your workout and if you can’t then back off. If this workout is too hard then tweak it. Conversely, push yourself a little more if it’s too easy.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

At Home Fitness and Vision Fitness have formed a partnership that will allow online customers to purchase top-of-the line fitness equipment and have it shipped to them free of charge throughout the continental United States.
Today I’m reviewing two of the outstanding exercise bikes available from Vision Fitness through At Home Fitness.
Some of these prices can fluctuate depending on what electronic boards packages you choose. Depending on the console you choose to fit your needs and budgets – deluxe or premier – the prices will vary.
* Vision Fitness E3200 Upright Bike – The E3200 is Vision Fitness’ top-of-the-line upright bike frame. It uses the ECB-Plus magnetic resistance system and a 24-pound flywheel for the smoothest possible resistance changes. This bike also uses the Quiet-Glide drive system with a large eight-ribbed Poly-V belt, creating less tension and, thus, extending the life of the bike. The E3200 has multi-position handlebars with armrests for added comfort. The com
At Home Fitness Sale Price: $1,099.00
* Vision Fitness R2250 Semi-Recumbent Bike – This is Vision Fitness’ top-of-the-line home recumbent bike. The R2250 Semi-Recumbent Bike features a heavy gauge, steel welded, step-thru frame that allows easy entry into the workout position. It uses the ECB-Plus magnetic resistance system and a 24-pound flywheel for the smoothest possible resistance changes. This bike also has the Quiet-Glide drive system with a large eight-ribbed Poly-V belt, creating less tension and, thus, extending the life of the bike. Pick your choice of console, from deluxe or premier. You’ll find it’s easy to get on and off the bike and the adjustable tilt mesh-back seat allows for superior riding comfort.
At Home Fitness Sale Price: $1,499.00 save $100

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Vision Fitness Ellipticals

At Home Fitness and Vision Fitness announced a new partnership this week that will allow online shoppers to have top-of-the line fitness products shipped to them free of charge throughout the continental United States.
Today I’m reviewing some of the many outstanding elliptical trainers available from Vision Fitness through At Home Fitness.
Some of these prices can fluctuate depending on what electronic boards packages you choose. Depending on the console you choose to fit your needs and budgets – deluxe or premier – the prices will vary.
One thing that really stands out in many of these models is the ability to easily change suspension level, making the Vision Fitness machines far from ordinary elliptical machines. They are truly hiking machines, that can be raised so the knees go up high and really work the hamstring and glutes in different ways.
* Vision Fitness X6150 Incline Elliptical Trainer – The new X6150 Incline Elliptical Trainer is one of the only home elliptical trainers in its price range to feature both the benefits of an adjustable incline ramp (with 16 levels of incline) AND upper-body dual-action arms. You also get a crisp, blue backlit display with an alphanumeric message center, seven feedback windows, and an impressive number of programs. Other features include contact heart rate grips, and a built-in reading rack.
At Home Fitness Sale Price: $1,999.00 save $300
* Vision Fitness X6200 Folding Elliptical – The X6200 is the top-of-the line elliptical model, featuring a large, stable frame design with patented folding pedal arms that allow compact storage. The long pedal arms with pivoting footplates and 19.75-inch stride give the X6200 its superior motion, while the variable-durometer footpads and multi-position handgrips give you a comfortable workout no matter how long you exercise.
At Home Fitness Sale Price: $1,499.00 save $100
* Vision X6250HRT Incline Elliptical Trainer – The console on the X6250HRT Incline Elliptical Trainer features a large display with eight different types of feedback, a scrolling alphanumeric message center, and a heart rate window. You get 14 programs, a built-in reading rack, and a large accessory tray.
At Home Fitness Sale Price: $2,519.00 save $280
* Vision Fitness S7100 Suspension Trainer – The value-priced Vison Fitness S7100 Suspension Elliptical features PerfectStride technology, which combines an ideal stride motion, ergonomically-correct foot positioning, and optimal incline and stride length adjustments. The unique suspension design provides an exceptionally smooth feel, utmost comfort, and unmatched accessibility. The Vision Fitness S7100′s smaller footprint makes it the perfect addition to your home.
At Home Fitness Sale Price: $2,499.00 save $200
* Vision Fitness S7200HRT Suspension Trainer – The Vision Fitness S7200HRT Suspension Elliptical Trainer features PerfectStride technology, which combines an ideal stride motion, ergonomically-correct foot positioning, and optimal incline and stride length adjustments. The variable stride motion allows you to change the emphasis on the muscles being targeted during your workout. The unique suspension design provides an exceptionally smooth feel, utmost comfort, and unmatched accessibility.
At Home Fitness Sale Price: $3,499.00 save $300

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Vision Fitness Treadmills

A new partnership between At Home Fitness and Vision Fitness means online shoppers can now have top-of-the line fitness products shipped to them free of charge throughout the continental United States.
Today I’m reviewing the many fine treadmills available from Vision Fitness through At Home Fitness.
Some of these prices can fluctuate depending on what electronic boards packages you choose:
* Vision Fitness T9200 Treadmill – The award-winning T9200 is one of their most popular treadmills. This is one of the all-around best buys that can be found on the treadmill market. It’s relatively inexpensive compared to some others out there, but still really packs a punch for the $$$$$$
When you jog on it it has the sturdiness of much higher-priced models, but because it doesn’t have the fancy bells and whistles of some other models it us much more affordable.
It utilizes a 2.5 hp digital drive system and a durable 2-ply belt. The workout area is a comfortable 54″ x 20″, and the frame consists of heavy gauge tubing.
At Home Fitness Sale Price: $1,499.00
* Vision Fitness T9250 Treadmill – The T9250 Folding Treadmill utilizes a 2.5 hp digital drive system and a durable 2-ply belt. The workout area is a comfortable 54″ x 20″, and the frame consists of our scratch-resistant heavy gauge tubing. The T9250 features the exclusive “drop assist” deck–the shocks help support the weight when you lift and lower the deck.
At Home Fitness Sale Price: $1,699.00
* Vision Fitness T9500 Treadmill – The T9500 Treadmill has been recognized by the media as a great value. It has a 3.0 hp Cambridge Motor Works™ motor with matching 3.0 hp digital drive system to assure smooth, consistent power, even at lower speeds.
AHF Sale Price: $2,099.00 save $200
* Vision Fitness T9550 Treadmill – The T9550 Folding Treadmill utilizes a 3.0 hp Cambridge Motor Works™ motor with matching 3.0 hp digital drive system. For added comfort, this treadmill comes with a 4.4 mm orthopedic cushioned running belt.
With bigger, heavier frames this and the 9600 provide elite, highly durable running systems.
At Home Fitness Sale Price: $2,299.00 save $200
* Vision Fitness T9600 Treadmill – The T9600 is our top-of-the-line home treadmill frame. It incorporates our largest deck and boasts our extra-heavy gauge steel tubing for heavier and taller users. It also has a 3.0 hp Cambridge Motor Works™ motor with matching 3.0 hp digital drive system to assure smooth, consistent power, even at lower speeds.
At Home Fitness Sale Price: $2,299.00 save $200

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

At Home Fitness has announced an exciting partnership with Vision Fitness, one of the giants of the home fitness industry.
Beginning this week, At Home Fitness will expand its online sales business to sell Vision Fitness products all over the country and also offer free shipping anywhere in the continental U.S. Go to www.athomefitness.com to find out more about Vision Fitness and the many sale prices available.
Vision Fitness offers outstanding treadmills, elliptical trainers and fitness bikes.
Based out of Wisconsin, Vision Fitness began as a division of the Trek bike company.
In 1996, Vision Fitness opened as its own branch, to focus on the specialty fitness industry. It derived its name, according to the company website, because “everyone who begins a fitness program has a vision of how they want to look, live or feel.”
Today, Vision Fitness has won numerous media and “best buy” awards for offering consumers a great value and product. Their products are the most widely sold in the specialty fitness market.
Over the next few days I’ll review some of Vision Fitness’ products.
In the meantime, here’s a look at some of their most popular fitness equipment:

Vision Fitness S7100 Suspension Trainer * Vision Fitness S7100 Suspension Trainer – The value-priced Vision Fitness S7100 Suspension Elliptical features PerfectStride technology, which combines an ideal stride motion, ergonomically-correct foot positioning, and optimal incline and stride length adjustments. The unique suspension design provides an exceptionally smooth feel, utmost comfort, and unmatched accessibility. The Vision Fitness S7100′s smaller footprint makes it the perfect addition to your home. AHF Sale Price: $2,499.00 save $200

Vision Fitness T9200 Treadmill * Vision Fitness T9200 Treadmill - The award-winning T9200 is one of their most popular treadmills. It utilizes a 2.5 hp digital drive system and a durable 2-ply belt. The workout area is a comfortable 54″ x 20″, and the frame consists of our heavy gauge tubing. AHF Sale Price: $1,499.00

Vision Fitness T9550 Treadmill * Vision Fitness T9550 Treadmill – The T9550 Folding Treadmill utilizes a 3.0 hp Cambridge Motor Works™ motor with matching 3.0 hp digital drive system. For added comfort, this treadmill comes with a 4.4 mm orthopedic cushioned running belt. AHF Sale Price: $2,299.00 save $200

Vision Fitness R2250 Semi-Recumbent Bike * Vision Fitness R2250 Semi-Recumbent Bike – The top-of-the-line R2250 Semi-Recumbent Bike features a heavy gauge, steel welded, step-thru frame that allows easy entry into the workout position. It uses an ECB-Plus™ magnetic resistance system and a 24-lb. flywheel for the smoothest possible resistance changes. This bike also has the Quiet-Glide™ drive system with a large eight-ribbed Poly-V belt, creating less tension and, thus, extending the life of the bike. AHF Sale Price: $1,499.00 save $100

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Few factors influence how you look more than the body’s metabolism rate.
The higher your metabolism rate, the better. The faster you can keep your body running, the better it will burn up fat.
The following are eight tips to speed up the all-important metabolism rate:
1. Spread out meals – Body builders are known for eating numerous small meals throughout the day. Don’t sit down for one or two pigout fests during the day – spread around your calories.
2. Plan meals smartly – Lay out in advance a meal plan. Often when we’re in a hurry and don’t have a meal planned is when we wind up in a fast-food drive through lane.
When planning those meals, incorporate lots of protein and leafy vegetables and fruits.
3. Train hard – If you work out hard and with intensity it will up your metabolism. Use strength training exercises at least 3-4 times a week and also make sure to do aerobic exercises regularly, such as on a treadmill or elliptical or running outside.
4. Drink lots of water – In order to have a high metabolism rate, your body must be well-hydrated. Begin every day with a full glass of water and drink lots of fluids as the day goes on.
5. Skip the carbs – Carbohydrates, especially those found in white bread or pasta, will pack on the pounds quickly. They cause the sugar levels to rise in your body, which lead directly to fat gain.
6. Skip the soda – The first way to lose weight is get rid of soda in your fridge. Even diet pop is not considered good for you.
7. Get a late workout – If you can walk in the evening, or even get some late exercise, it’s a great way to stretch out your metabolism at a time when it would normally dial down.
8. Get plenty of rest – You can actually burn calories at night while sleeping, and the more in shape you are the more you’ll burn. Get 7-8 hours of sleep and set yourself up for a strong next day, too.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

The elliptical fitness market features many outstanding choices for someone who wants to add one of the highly popular machines to their home gym.
Four of the top brands are Octane, Life Fitness, AFG and LifeCore.
As with shopping for a treadmill, there are many elliptical options available even within a specific brand. Details such as differences in the frame size and electronic boards can alter the price significantly depending on what options are important to you.
Make sure to also compare warranties and service agreements and, of course, try out the model the way you’d use it in a store if at all possible. There can be a big difference between ellipticals in their track pattern and how sturdy they feel. With a good elliptical, you should be able to balance well enough on it to operate with no hands holding on.
The following is a sampling of some of the elliptical machines available, along with the At Home Fitness price and product description to give you an idea of cost variations:
* Octane Fitness Q35c Elliptical – The original Octane elliptical just keeps getting better, delivering the form, function and results that exercisers want. The new Octane Fitness Q35c features contact heart rate monitoring and enhanced X-Mode workout booster to let you get even more out of your workout. From the natural fluid motion of Body-Mapping Ergonomics and QuadLink drive to the informative electronics and variety of pre-programmed workouts, this elliptical gets you moving
At Home Fitness Sale Price: $1,999.00
* Life Fitness X8 Basic Elliptical — Life Fitness introduces their newest elliptical model, the Life Fitness X8. The new Life Fitness X8 replaces the top selling Life Fitness X7 with new advanced interior components combined with all the great feel and functionality of the Life Fitness X7.
If you’re looking for the latest and greatest in elliptical cross-trainers, look no further.
AHF Sale Price: $3,599.00 save $400
* Vision Fitness S7100 Suspension Trainer — The value-priced Vison Fitness S7100 Suspension Elliptical features PerfectStride technology, which combines an ideal stride motion, ergonomically-correct foot positioning, and optimal incline and stride length adjustments. The unique suspension design provides an exceptionally smooth feel, utmost comfort, and unmatched accessibility. The Vision Fitness S7100′s smaller footprint makes it the perfect addition to your home.
AHF Sale Price: $2,699.00 save $300
* AFG 3.0 AE Elliptical — Our 3.0 AE elliptical machine design proves that you can combine simplicity with state-of-the-art. We started with the reliable 2.0 AE elliptical frame, then doubled the resistance levels and program choices, as well as incorporated a wireless heart rate receiver, so you can explore a greater variety of workouts, intensity levels and monitoring options.
AHF Sale Price: $1,169.00 save $330
* LifeCore Fitness LC985vg Elliptical — The LifeCore Fitness LC985vg Elliptical is a combination of the LC980 and the LC990, combining some of the best features of both models while keeping the price in the mid-range. LifeCore Fitness has truly made a remarkable machine, engineering one of the most compact and fluid ellipticals in the market today.
AHF Sale Price: $899.00 save $300.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Elliptical machines are one of the most popular workout machines that can be found in the gym.
Usually not as hard on the joints as running, elliptical machines can still give an excellent cardio workout. You can go for low-impact exercise or faster-paced, depending on your needs.
When it comes to ellipticals, many of the same buying tips that come into play with treadmills should be considered.
Do your research and put a lot more stock in elliptical reviews found in print magazines or newspapers than online.
Try the ellipticals out in the store and use them how you’d exercise to find out if you like them.
Pay particular attention to the track path you’ll follow on the workout. While ellipticals do limit pounding on the knees and joints, on the flip side you are locked in to follow the pattern of the elliptical.
If the motion is off for your body it can mess you up. It’s like trying to run in high heels — something that’s completely off your normal stride.
So make sure the elliptical track is one that feels comfortable for your body.
Tomorrow I’ll talk about some of the different options available for elliptical machines, ranging from high-end, to mid-range to entry level.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

The entry-level market for quality home treadmills is led by AFG (Advanced Fitness Group), which is kind of a little brother to Vision Fitness.
Although priced at $1,500 and below, these entry-level treadmills are really not too much of a step down in quality or performance from higher-priced models.
It is rare to find treadmills below $2,000 that offer the quality of AFG.
Among some of the best buys from the company is the AFG AT 3.0. This model has a versatile workout platform that is ready to adapt to your next fitness goal at a price of $1,499. The larger, 2.75 CHP motor provides consistent power, whether it’s a leisurely walk or a full sprint. A full 10 workout programs let you add variety to your workout, while the Polar wireless heart rate receiver and exclusive performance tracking technology give you monitoring options.
Also checking in just below $1,500 is Vision Fitness’ award-winning T9200, one of their company’s most popular treadmills. It utilizes a 2.5 hp digital drive system and a durable 2-ply belt. The workout area is a comfortable 54″ x 20″, and the frame consists of heavy gauge tubing.
AFG offers a number of other entry level treadmills that are worth checking out.
Try these treadmills out in person inside a fitness store if you can and as always shop around, check reviews in magazines and compare warranties.
Some department stores or big box stores may offer treadmills that compare in price, but for quality, durability and warranty coverage if you compare I think you’ll find AFG’s line and Vision Fitness’ T9200 to be the better choices.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net