If you are looking to set up a home gym, or expand upon the equipment you already have, it may be a tough decision as to what to add.
Perhaps you know you’d like to get an exercise bike, but are trying to decide between an upright bike and recumbent bike.
Or maybe you’re unsure between purchasing dumbbells, or the new craze many have with kettlebells.
Here are a few tips to help you decide between those choices:
Upright bike or recumbent bike?
We grew up riding on bikes that are basically like upright exercise bikes, with no back support and a great way to work out the legs, especially the quads.
For avid outdoor cyclists, during the cold months they’re the next best thing to riding outdoors.
Upright bikes are also a great way to warm up before a workout, cool down and-or get a cardio workout on.
You get a lot more support from a recumbent bike, which offers a back rest with curved lower-lumbar support and puts more emphasis on the hamstrings.
If you have had any back trouble, a recumbent bike might be the best choice because of its added support. When choosing a stationary bike, comfort is a big key.
For many people who are way overweight a recumbent is a great way to start the process of trimming down. You can get a cardio workout on it without putting much stress on the back and joints.
Dumbbells or Kettlebells?
Dumbbells are much more common and considerably easier to use. They follow a start-stop motion and are excellent for isolating a certain body parts, such as the biceps curl or triceps extension. With a handle directly in line with the wrist, dumbbells are easier to use than a kettlebell that requires training to understand how to perform lifts.
Kettlebells are becoming increasingly popular in the U.S. after being imported from Russia, where they’ve long been a staple of people’s workout regimens. A full body motion is used with kettle bells and a great aerobic benefit can also be realized.

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.com

On race day be ready to adjust to a variety of types of terrain when trail running.
If you encounter sand, look for the firmest ground. This may be a rare time when you don’t run in a straight line in a race, instead, search for the hardest-packed sand, which may be on the edges.
Mud can be the most difficult terrain to run through. Avoid mud that looks shiny because it will be most slippy and tend to stick to your shoes more.
If the mud appears to have a more dull color, it should be a bit faster to run on and firmer for footing.
Rocky terrain is reason to focus as much as anywhere. Avoid loose stones and run with a higher leg lift to avoid tripping. Be light on your feet and extremely careful where you land to avoid suffering an ankle injury.
When entering wooded areas, be careful on the paths for tripping hazards such as tree roots, rocks and holes, all of which can sometimes be hidden by leaves.
To help with the above-mentioned terrain differences, trail running shoes are highly recommended. The ones used in high school and college cross country can do the trick, or you can get shoes with even stronger support.
Get shoes that are light enough for racing, but also have slots for adjustable spikes.
In a trail race, it’s often best to start slowly and build up. Don’t waste a lot of energy early trying to beat the pack into a skinny trail opening.
Find a comfortable pace as the race goes on. One of the best places to pass opponents is coming out of turns. They will lose track of you and you can spring by them in an instant.
Just remember to have fun and use your instincts. Whether you’re racing, or just getting a brisk trail run workout, running through the woods is one of the most fun ways to cross train there is.

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.com

Trail running is one of the fastest growing sports there is, but it can be a lot different than normal road or track running.
Whether you are in a competitive race or just out by yourself or with a few friends, here are seven tips to make your trail running experience better:
* Try the course on a bike first – Get on a mountain bike and ride where you’re going to run. You can stay out longer on a bike and it’s a great way to scout out trails. You’ll also build up leg strength. Stand up on the bike when going up hills to mimic a running motion.
* Stay light on your feet – Be quick to bounce off your feet. Also make sure to plant off of both legs in tough spots – don’t get in a habit of favoring one leg over another for a “plant leg” to land on or “drive leg” to push off of.
* Down hill technique – Run on the balls of your feet, not on your heels and use your arms to swing out a little more on the sides for balance. Some people feel running down hill is actually harder – it really takes concentration and good form.
* Up hill technique – Use short, powerful strides and keep your head up and chest leaning forward. Find a comfortable pace to drive up and over the hill.
* Cornering – If you are racing on trails, corners are a great way to make a sudden surge and pass an opponent who‘s lost track of you. Even if you’re training in a small group or solo, practice accelerating out of turns.
* Streams – Don’t lose time worrying about getting all wet in a stream. Use quick, high steps that only allow your feet to be in the water for a split second. Look for logs or rocks that you can use to push off of as well.
* Know the terrain – If you have scouted a trail beforehand it will help you understand the conditions better. Common trail surfaces such as sand, mud and rocky terrain all require adjustments.

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.com

Are you looking to change up your workout and breathe some new energy into your exercise program?
One of the fastest growing and most fun sports is trail running.
Say good-bye to cars, city noises and the urban jungle in general and hello to an exhilarating run through the woods.
Not only will you get a great workout, you’ll also get an unbelievable mental release through trail running.
Almost all of us have an instinctive need to be closer to nature – called “biophilia” by scientists.
This longing to be one with nature is certainly realized through trail running, which improves leg strength, the cardiovascular system, coordination and body awareness.
Whether you simply want to run on a trail for exercise and conditioning, or enter a race, trail running can offer something for everyone. Maybe you don’t even run much or at all anymore – then find out where some good trails are in your area and try to walk them briskly.

How to train for trail running
Like anything worth achieving, trail running takes practice.
There are 5K races (3.1 miles), 5-milers, 10-milers and farther – even up to 100K ultra-marathons.
Many courses loop through city parks and into wooded nature trails. If you enter or watch one of these races, you’ll see both men and women competing.
Even if you’re a good road runner, it will take some time to get used to the trails.
Total-body fitness is needed, along with good form and knowledge of the course you’ll be running at. Know where you can let if fly and also where you’ll have to be very careful with your footwork so as not to go tumbling head over heels after tripping on a giant tree root.
Runnersworld.com recommends:
“Three months before your first race — after buying a good pair of trail shoes — try to spend two training sessions per week running off-road.
If you’ve never been a trail runner, you’ll notice some differences immediately. A trail surface is never perfectly smooth, so you can’t run with a perfect stride. A trail invariably undulates, which makes it harder to find a running rhythm. A trail has low branches and overgrown bushes, which means constant ducking and dodging.
At first, these differences can make trail running seem exhausting. There’s much more lateral movement (as opposed to linear), which requires greater use of peripheral muscles around the ankles and hips and in the quadriceps and glutes. While you may feel tired after only a few minutes of trail running, time and practice will improve your stamina.
Among other things, you’ll be learning where to place your feet to avoid a fall, how to take turns more efficiently, which plants to dodge and which to brush harmlessly past. It’s running in a more primal fashion than many of us are used to.”
In addition to running on the trails make sure to cross train by continuing to run on your usual road, track and-or treadmill.
Work in strength training with weights, exercise bike and-or elliptical machine. Squats, lunges, deadlifts, hamstring curls, and calf raises will help the most.

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.com

Deciding to start a home gym, or add to the equipment you already have, can be a tough decision.
Not only space, but money can often be tight. So you need to make sure to purchase something that will get a lot of use and bring the most benefit.
When you walk into a fitness store the number of choices can be a little overwhelming.
The hardest part is often narrowing down the search.
Here are some helpful tips to answer two of the most common questions when it comes to purchasing home workout equipment:
Q: Which would benefit me more, a Treadmill or Elliptical Trainer?
A: Treadmills offer great versatility for anyone from a rehab patient to elite athlete trying to push themselves in high-impact running.
Treadmills, like the home gym, have been around a lot longer than elliptical trainers.
Ellipticals follow a set pattern and since the feet are placed on pads, you don’t get the shock on knees and ankles as coming up and down on a treadmill. Ellipticals can be good for someone looking to change up their workout or get more motivation as it’s a different type of movement than walking – something we’ve all done for as long as we can remember. Elliptical handles also allow for more upper body involvement. Older people or those looking for a new twist to their workout might like the elliptical better, but whatever direction you choose both pieces of equipment offer an excellent way to improve cardio health and tone muscles.
Q: Should I buy a Home Gym or Functional Trainer?
A: The home gym is a traditional fixture in a weight room, with weight stacks and fixed arms or handles to push or pull on lifts. Common exercises are bench press, shoulder press and chest or leg extensions. For beginners or less athletic people, a home gym is a good choice because exercises are simple to perform and follow a fixed plane of movement. However, many types of people will be able to get a good isolation of certain body parts in the home gym.
The functional trainers are getting increasingly popular and take up less space in a gym. They use cables with different shaped handles that can allow for a lot more variety in the lift because it’s not on a set path. For instance, you can pull the cable to simulate a golf swing, or pitching a baseball. These machines can be more complicated to use, so proper training is a necessity.

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.com

Protein is one of the most commonly referred to menu items whenever people start talking about watching what they eat and special diets.
It is good to eat lots of lean proteins, but with all the hype about protein many people may actually be getting too much of it.
According to recent studies, most Americans get more than enough protein each day – and they may be getting too much of it from animal sources, such as meat, poultry, and eggs.
It’s most often the fruits and vegetables people come up short on in their diets.
Protein is very important, but overdoing the consumption of it will not help someone build more muscle or make them extra strong.
If you eat too much protein, the result will be extra calories and you can add fat.
Adults in the U.S. should get about 10 to 35 percent of their calories in a day from protein – or approximately 46 grams of protein for women, and 56 grams for men.
Even eating two to three servings of protein-rich foods a day can help reach the recommended standards, according to the CDC.
A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
One 8-ounce container of yogurt has about 11 grams of protein.
One cup of milk has 8 grams of protein.
One cup of dry beans has about 16 grams of protein.
According to the FDA’s recently revamped Food Plate, people should get half their calories from fruits and vegetables to balance their nutrition.
Some people require additional protein, such as pregnant women or women who are nursing. They’ll need an average of about 10 more grams of protein per day, while pregnant and then add on another 10-20 more grams when they’re breastfeeding.
Athletes who push their bodies to extremes, such as marathoners, sometimes need 50 percent more protein than average people.
For more on the new food plate, go to choosemyplate.gov.

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.com

When it comes to a muscle-relieving gel there’s one I’d recommend above all others: Doctor Hoy’s.
I’ve tried most sports creams over the years for this or that – a strained calf, sore shoulder, tight hamstring, etc.
No sports cream cuts through the muscles to provide relaxation prior to and after physical activity like Doctor Hoy’s.
How does it work?
Without getting too technical, let me say that it contains menthol, which leads to an increase in blood circulation and oxygen flow. An increase in blood circulation aided by Doctor Hoy’s will allow the muscles to get the needed oxygen and also assist in removing the increase in waste produced by the muscles.
The product was developed Bruce Haughey (pronounced Hoy) in 1994. According to Doctor Hoy’s website, the founder of Doctor Hoy’s was not actually a medical doctor, but he came from a family of doctors where health and well being have always been important.
Incredibly the high popular product was first used to treat Bruce and his wife, Roxanne’s, horses.
They were disappointed with the products on the markey to treat horses with sore muscles and came up with a topical analgesic for the horses. The product worked so well it actually wound up being used by many of the horse owners themselves for pain and muscle soreness.
Bruce realized a larger market could benefit and worked closely with the FDA and a licensed drug manufacturer to ensure that his new topical analgesic (considered an OTC, or over-the-counter drug) would meet the legal requirements
The result is a water-based product that contains no oil or petroleum. Because Doctor Hoy’s contains no oil or petroleum there won’t be a messy or greasy residue after using the product. In addition, it won’t stain your clothing or leave a lingering odor.
The water base also allows the product to easily absorb into the tissue for faster, better results than other sports creams on the market,
It does not leave a lingering odor and is gentle on the skin. In fact, it actually contains skin moisturizers such as Fucogel and Glycerin.
Ingredients include the following:
* Menthol USP natural crystals (5%)
* Camphor USP natural crystals (5%)
Inactive Ingredients:
* Distilled water – water that has been purified by boiling and then recondensed
* Hamamelis Virginiana – witch hazel extract- astringent. It is used to carry active ingredients into the skin
* Isopropyl Alcohol – used as topical disinfectant and to aid in use of menthol crystals
* Arnica Montana (1%) – used by many homeopathic types for pain and swelling
* Oleyl Alcohol and Zanthoxylum Alatum – extract of the Szechwan pepper, used to help protect skin from irritation
* Bio-saccharide Gum 1 – thickening agent, water soluble, comes from plants and trees
* Vegetable Glycerin – has many uses used as an emollient and moisturizer
* Ammonium acryloyldimethyltaurate/VP copolymer – synthetic gelling/thickening agent for aqueous systems, used for its superior skin compatibility
* Beta Cyclodextrin – used to entrap menthol in timed-release system – it is a natural sugar complex
* Menthol- menthol potion of timed-release system
* Potassium Hydroxide – Naturally occurring mineral, used as an emulsifier and to aid in Ph balance (product contains less than .05%)
* Mannitol – Natural sweetener found in plants, can be used as a laxative, used as part of the time release system
* Cellulose – Obtained from plants, used as a thickener, found in cell walls of plants
* Chromium Hydroxide Green – natural earth pigment, approved by FDA in 1977 as a colorant and is used many products including eye shadows and mascaras – used as part of encapsulated Vitamin E (gives Vitamin E capsule green color)
* Tocopheryl Acetate – used in green Vitamin E beads
* Hydroxypropyl Methylcellulose – A thickening agent and a stabilizer derived from wood pulp or plants, used as part of encapsulated Vitamin E.

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.com

Many people I know get regular exercise and eat pretty well.
But for being so health-conscious they use surprisingly risky judgment when it comes to the sun.
Did you know that malignant melanoma, a form of skin cancer, has been the fastest growing cancer in America for the past 20 years? In a recent report, it was ranked eighth among occurrence of cancers in this country and accounts for nearly 2 percent of all cancer deaths, according to www.About.com, but is moving up the line.
Many people take skin cancer very lightly.
“Oh, it’s nothing, a doctor can just cut out the mole or little skin area affected,” people might think.
Often, that is the case and the person with the melanoma can go on about their merry way.
However, malignant melanoma is also one of the fastest moving cancers and if it’s not caught in time can spread quickly to other parts of the body where it can do grave damage.
If you have a lot of moles and-or freckles on your body, or are very fair-skinned, you are more at risk for skin cancer. Also, if a mole has a change in shape and-or color, it may need to be checked by a dermatologist.
T o protect your skin, wear sunscreen, avoid tanning beds, and avoid any situation where you might get sunburned – be especially careful with children‘s skin in the sun as numerous studies show early childhood sunburn can lead to skin cancer as an adult.
The U.S government recently came out with new guidelines for how sunscreen labels are marked.
Only products that carry a “broad spectrum” label will be proven to offer some protection against UVA radiation as well as UVB radiation, according to a long-awaited new rule from the FDA.
“This is a very significant day for us. The FDA is announcing major changes in how sunscreens are regulated in the U.S.,” Janet Woodcock, MD, director of the FDA center for drug evaluation, said at a news conference. “This will allow people to make better decisions and better protect themselves from sun-induced damage.”
Products currently labeled as “broad spectrum” may or may not protect against UVA. The new rule reserving the “broad spectrum” claim only for products that protect against UVA and UVB will not take effect until the summer of 2012.
To learn more about skin cancer on an excellent website, go to Tiffany’s Melanoma Foundation.

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.com