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At Home Fitness Blog: Articles & Features

Archive for the ‘At Home Fitness’ Category

Good vibrations: Ohio H.S. athletes tapping into fastest growing segment of fitness industry

Monday, August 18th, 2014
Wyatt Snow (left) waits his turn on a vibration training machine while Bryce Burgett gets a workout in earlier this summer.  Dan Starcher photo/courtesy The Daily Record

Wyatt Snow (left) waits his turn on a vibration training machine while Bryce Burgett gets a workout in earlier this summer.
Dan Starcher photo/courtesy The Daily Record

MILLERSBURG, Ohio — The West Holmes (Ohio) High School athletic program has stumbled onto a training method that’s used by an incredible cross-section worldwide, from elite athletes and celebrities, to average everyday citizens and even people suffering from chronic health problems and senior citizens.
If you haven’t heard of whole body vibration training machines made by manufacturers such as Power Plate, 3G Cardio or BH Fitness yet, you’re about to be let in on the fastest growing genre of the specialty fitness industry since the elliptical machines around 2000.
Whole body vibration training is no late-night TV tummy jiggler fad.
“One of our former players, Lance Kandel, works for G&G Fitness and brought a vibration machine into our weight room for a demo,” said West Holmes coach Kevin Maltarich. “He told us how to use it and to let us know what we thought of it.”
Although many of the Knights’ athletes and coaches were understandably skeptical, it was practically love at first vibration.
“I used them a lot during track season to help get stretched out before running and I’ll probably use them during football, too,” said rising senior Luke Ogi. “We mainly do a lot of basic stretches on them, but it definitely helps more to stretch on the plates. I like them a lot.”
Best described as looking like an oversized, fancy doctor’s scale, a person stands on the vibration machine platform and sets the G-Force at the desired power. According to 3GCardio.com, the body adjusts to the instability caused by the vibrations as people perform static or compound exercises and it forces the muscles to fire faster than any other form of exercise.
The faster your muscles tire, the faster they fatigue. That means you can complete a total body workout in less than 15 minutes. The vibrations activate muscles much more efficiently and safely than traditional methods — up to 95 percent of muscle fibers are utilized compared to 20-40 percent, according to some studies.
“Our kids fell in love with it, and it wasn’t just our football players,” Maltarich said. “We had track athletes, wrestlers and kids from other sports telling us how much they liked it.
“They really like it for stretching, but it can be used for strength training and cardio. Our football players like to stretch on it before a workout and the wrestlers do circuit training with it. … The kids said they never felt better after using it and the coaches really felt the stretch, too, when we used them.”
Vibration training machines are anything but cheap, with the Power Plates typically selling for anywhere between $5,000-$8,000 depending on the model. 3G Cardio and Wave machines sell for less and join Power Plate on most Best Buy ranking lists.
Maltarich said he joked to several athletes that the Power Plate machines were going to have to go back to G&G and “the kids looked like they lost their puppy dogs. They really wanted to keep using them.”
After bringing in several West Holmes booster club members they were sold as well: the Knights’ purchased two Power Plate machines.
“The older you get, the harder it is to loosen up,” the 38-year-old Maltarich said. “After 3 or 4 minutes on it, I’m good to go for a run.”
Ogi said the vibration machines continue to get lots of use.
“I was pushing to get them because they help me out keeping my hamstrings and other muscles loose,” he said. “I’ve seen most everybody use them.”

PROS TURN TO VIBRATION TRAINING
Half the NFL teams use vibration training, including the final four in last year’s playoffs: the Super Bowl champion Seattle Seahawks, runner-up Denver Broncos, AFC runner-up New England Patriots and NFC runner-up San Francisco 49ers.
Basically, it increases the G-Force, rather than the MASS (weights) as in most traditional strength and resistance training. That makes it much easier and safer on joints and ligaments than free weights or even home gyms.
Roxana J., a well-known trainer in Arizona, told 3GCardio.com she was a huge skeptic when first introduced to vibration training.
“Any time I kind of questioned it I thought, ‘If it’s good enough for people like Peyton Manning, PGA golfers, and U.S. Olympians – people whose bodies are insured for millions of dollars – there has to be something to it,’” Roxana told 3GCardio.com. “I love that whatever you can do on the ground, or with a cable or weight machine, for the most part you can do on the 3G. I love opening that world up to my clients.
“It’s not just for massage, it’s not just to feel a low-impact kind of workout. It can help people in so many ways. I love that I can get people to that point of burning calories, feeling the muscle burn and feeling the fatigue set in without their joints going into total distress.”
Admittedly, Roxana said some clients look at her with great skepticism when she initially shows them a whole body vibration machine.
“They look at me at first and say, ‘This is dumb. How is it any different than exercising on the ground or floor?’” she said. “I make them do something like a pushup, or a squat on the ground and then I have them do it on the 3G and they are begging me to get off.
“I love the strength straining part of it — feeling the body react.”
Vibration training machines have been found to increase flexibility, strength and even overall health, including increased bone density, circulation, lymphatic drainage and much more.
Workout times vary for vibration training, but typically sets last only 30 seconds to 1 minute, 30 seconds and an entire workout can be completed in 10-20 minutes. Working out just three times a week on a vibration machine can provide exceptional results.

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

Four common exercises you shouldn’t be doing

Wednesday, August 13th, 2014

They say any workout is a good one and while that’s true in theory there are some specific things you really shouldn’t be doing.
Trainers far and wide recommend you’d be wise to consider leaving the following exercises out of your fitness regimen:
1. Crunches – Not only don’t crunches work very effectively, they can actually be dangerous to your back.
Repeatedly flexing and extending your back while doing crunches can potentially damage your spinal cord. Instead, trainers today recommend doing planks to strengthen core muscles, along with a vast variety of compound exercises in which the core is engaged.
2. Leg extensions – A leg extension is part of a group of risky movements called open chain exercises.
These single-joint, isolation movements put excessive force on the knee.
Instead of leg extensions, work the quads with exercises such as deadlifts or the hip sled or leg press.
These latter exercises spread the force out more evenly in the legs and knee joint.
3. Behind the neck lat pulldowns – Just say no to behind the neck lat pulldowns.
They can put excess strain on the neck and rotator cuff.
Most trainers tell people to only do lat pulldowns by pulling them down in the front and down to the chest.
4. Hip adductor machine – These exercises work only a very small part of the upper leg muscles.
A better choice is to perform lunges, which can be done as walking lunges, cross-behind lunges and step-ups. They will work the inner and outer thighs better than hip adductor machines, and also train the entire leg for functional movement.

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

What is an orthopedic treadmill belt?

Monday, August 11th, 2014
The 3G Cardio Elite Runner Treadmill has an upgraded, commercial Ortho Flex Shock™ suspension system to provide plenty of cushion over the powerful motor in the privacy of your own home.

The 3G Cardio Elite Runner Treadmill has an upgraded, commercial Ortho Flex Shock™ suspension system to provide plenty of cushion over the powerful motor in the privacy of your own home.

If you’ve spent much time shopping for or researching treadmills, you’ve probably heard of an orthopedic treadmill belt.
It sounds good, but if you’re like me you probably had several questions form in your mind. Questions like these:
What is an orthopedic treadmill belt?
What does an orthopedic treadmill belt actually do?
Do orthopedic treadmill belts actually work?
I found my answers after talking to several experts and sampling several machines in the specialty fitness industry.
First, let’s start with a brief history of the orthopedic treadmill belt.
The concept of an orthopedic treadmill belt is that it’s a thicker belt, which will cushion the impact when the foot strikes and will reduce some of the shock.
They were actually first marketed as part of informercials for cheap $300-500 treadmills. The manufacturers placed their “cheapie” model next to a high-end, $6,000 treadmill and had a gleeful fitness model drop an egg on both treadmills.
Guess which egg didn’t crack open? Of course, it was the cheaper model with an orthopedic treadmill belt.
Obviously, the cheap treadmills were a joke to run on and a big part of the shock absorption of any treadmill is the suspension system under the belt.
However, these first mentions of an orthopedic treadmill belt did create an interest and consumers began asking questions about them.
Soon, cheap department store brands were marketing them, although once again the overall shock absorption and suspension was no comparison to high-end treadmills.
Think about it, even if you have the best running shoes it’s going to be hard on your feet and legs to run on concrete.
Manufacturers of high-end treadmills shied away from producing machines with orthopedic treadmill belts until the last few years because the heavier belts made it tougher on the motors. The extra thickness generated more heat on the motor.
However, the technology now exists to allow orthopedic treadmill belts to “breathe” and the heat to be dissipated on a high-end treadmill.
One of the few companies to finally give fitness enthusiasts the best of both worlds — orthopedic treadmill belt and high-end treadmill — is 3G Cardio which is carried by At Home Fitness.
The 3G Cardio Elite Runner Treadmill retails for $3,999 and has a DC 4.0 hp motor, 22×62 belt size, max user weight 400 lbs and assembled weight of 386 pounds. This is a high-end treadmill, which is about half the price of comparable commercial and elite treadmills.
This 3G Cardio Elite Runner Treadmill has an upgraded, commercial Ortho Flex Shock™ suspension system to provide plenty of cushion over the powerful motor in the privacy of your own home.
The 3G Cardio Pro Runner Treadmill ($2,499) also has the Ortho Flex Shock™ suspension system.
Try out the new 3G Cardio Elite Runner Treadmill and Pro Runner Treadmill at any of the At Home Fitness stores in Arizona or shop online and www.athomefitness.com.

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

It pays to shop at a specialty fitness store

Thursday, August 7th, 2014
At Home Fitness Gilbert, 2810 S. Market St. Gilbert, Arizona 85254

At Home Fitness Gilbert, 2810 S. Market St. Gilbert, Arizona 85254

If you want to invest in specialty fitness equipment it really pays to do your research.
Here are five reasons why the most satisfied customers buy from specialty fitness stores, such as At Home Fitness in Arizona:
* Unlike the majority of workers in big box stores who may rotate from fitness equipment, to fishing gear to the shoe department, specialty fitness sales associates specialize in just fitness equipment. They know the different models inside and out and often are fitness buffs themselves.
Tell them your fitness goals and budget and they can get you on the right path.
* You get what you pay for. A $750 treadmill may look good in a newspaper or online add, but oftentimes these treadmills aren’t even sturdy enough to run on.
If you buy a cheap treadmill, chances are it will wind up breaking down and being used as a clothes hanger in a spare room.
People are usually more satisfied with fitness equipment they’ve bought at a specialty fitness store and make the extra money back over the long run because it will last longer.
* Better warranties. High-end fitness products usually come with warranties that will replace broken parts, which is unlikely from department stores. Specialty fitness stores give much faster and more efficient service if it’s needed, which is often paid for under terms of the warranty.
* Specialty fitness stores get the best models and deals. They often have special models and pricing they’re able to give from top manufacturers that aren’t available at big-box stores.
* Try it before you buy it! Bring your running shoes and try out the equipment you’re considering under the watchful eye of a trained specialty fitness store consultant.
Before, during and after the sale At Home Fitness is a one-stop source for the best specialty fitness equipment and service in Arizona.
Actually, make that a four-stop provider because At Home Fitness has four specialty fitness superstores in Arizona.
At Home Fitness is proud to offer the following superstore locations:
* Ahwatukee- 14647 So. 50th St., Phoenix, AZ 85044 (480-940-1022);
* Desert Ridge Marketplace – 21001 N. Tatum Blvd, Phoenix, 85050 (480-513-1123);
* Gilbert – 2810 S. Market St., Gilbert, AZ 85295 (480-855-6044) and;
* Scottsdale – 6969 E. Shea Blvd, Scottsdale, AZ 85254 (480-951-6951).
For Commercial Sales call 888-351-6951, while the Service Department can be reached at 480-940-1022 or email Support@AtHomeFitness.com.

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

Kettlebells challenging, fun way to get in shape

Tuesday, August 5th, 2014
One way to get more motivated about fitness is to make it more fun by trying new exercises, such as lifting kettlebells like AHF writer Aaron Dorksen is pictured doing.

One way to get more motivated about fitness is to make it more fun by trying new exercises, such as lifting kettlebells like AHF writer Aaron Dorksen is pictured doing.

If you want a fun, challenging way to get into great shape then try lifting kettlebells. They’ll give you an all-in-one cardio and strength training workout.
Training with these cannon-ball like weights with thick handles is an age-old Russian tradition. The Kettlebell can be traced as far back as the early 1700s in Russia.
Popular with U.S. strongmen in the first half of the 20th century, kettlebells have made a huge comeback in this country sparked by the promotions of Pavel Tsatsouline and Valery Fedorenko. The world champions have inspired many others to jump on the bandwagon with their own kettlebell training programs.
Typically kettlebells come in roughly these increments, although different manufactures vary: 18 pounds, 26, 35, 53, 70 and 88, with 88s being for “mutants” Pavel jokes of the strength required to lift the top weight.
Because of the thick handles, kettlebells engage your core muscles much more than traditional dumbbells.
I love the versatility of kettlebells.
You can work major muscle groups with the compound movements required to lift them and they add challenging new twists to exercises such as chest and shoulder presses.
You don’t need a whole gym full of weights if you regularly use kettlebells.
It’s very easy to burn fat because of the added effort required to exercise with kettlebells, which engage your entire body.
It’s good for beginners to work with a trainer or take a kettlebell class to learn the proper technique for this training program.
Start with light weights and get the form down, then when you can do 10-12 reps with relative ease gradually increase the weight.
You might not turn into a Russian strongman lifting kettlebells, but you will almost assuredly get a more muscular, toned body.
At Home Fitness based out of Arizona has a variety of kettlebells for your home gym available in its superstores and online at www.athomefitness.com.

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

Senior health: Exercise tips for older adults

Wednesday, July 30th, 2014
People of just about any age can benefit from exercise. Senior citizens who exercise can gain more muscle tone and strengthen bones. They can actually gain more confidence in their everyday life.

People of just about any age can benefit from exercise.
Senior citizens who exercise can gain more muscle tone and strengthen bones. They can actually gain more confidence in their everyday life.

People of just about any age can benefit from exercise.
Senior citizens who exercise can gain more muscle tone and strengthen bones. They can actually gain more confidence in their everyday life.
Even walking or light exercise can help improve the quality of life.
Exercise by seniors can prevent or delay diseases such as heart disease, diabetes and osteoporosis. It has also been found to improve mood and reduce depression.
Here are some tips for seniors on how to go about exercising:
* Do things you like, such as taking a brisk walk outside or on a treadmill, swimming, riding a bike or dancing.
* Working around the house or in the garden at a brisk pace is exercise, too. Stay active any way you can.
* Try to build up your endurance to the point where you can do an activity, such as walking or riding a bike, for 30 minutes if possible.
You don’t have to do it all at once – you can walk or ride for 10 minutes, take a break and then go again.
* Know your limits. If you can carry on a conversation without any trouble, you are not working hard enough. If you can’t talk at all, it’s too hard. Strive for something in the middle.
* Make sure to do strength training exercises, which can help you avoid falls. Use a functional trainer or light free weights.
* Work on your balance, such as standing on one foot and then the other. Use a table or counter to help balance if you need to.
* If you haven’t been real active, start out slowly. Consult a doctor before beginning any new exercise program.
* Remember to keep good posture, lift with the legs and not the back. Bend forward from the hips, not the waist.
* Warm up your muscles BEFORE stretching. Examples: Take a light walk and lightly pump the arms at the same time to get the blood flowing, or ride an exercise bike.
* Exercise should get you breathing a little bit hard, but shouldn’t hurt or make you feel really fatigued. Expect to feel some soreness, but stop if you feel sharp pain.
In the long run, exercise doesn’t hurt – it actually should make you feel better throughout your everyday life.

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

Senior health: Diet tips for older adults

Tuesday, July 29th, 2014

As we grow older, our diet requirements naturally change.
The American Institute on Aging has some great tips for older adults to help people feel better, reduce the risk for illness and even live longer.
MyPlate for Older Adults was developed in 2010 by the U.S. Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University as a companion to MyPlate, the federal government’s food group symbol.
These diet tips for seniors point out the nutritional and physical activity needs of people as they age.
Here are some of the highlights of MyPlate for Older Adults that any senior should know, or people can pass on to seniors:
* Limit foods that are high in trans fats and saturated fats, as well as going easy on salt and added sugars.
* Eat plenty of whole grains.
* If a doctor suggests following a limited diet to manage a condition like diabetes, heart or kidney disease, consider working with a dietician to set up a food plan.
* Remember that your metabolism slows as you grow older. If you keep eating the same types and amounts of food without increasing your activity level, you will most likely gain weight. That’s because your metabolism (how your body gets energy from food) slows with age.
* Senior citizens should eat a well-balanced diet, rich with a variety of fruits, vegetables, protein and whole grains.
* Consider supplements such as Omega 3 fatty acids (proven to reduce inflammation, which can cause heart disease, cancer and arthritis). Omega 3s can also be found in fish and flaxseed oil.
Also make sure seniors are getting enough Calcium and Vitamin D. The need for these go up with age and they help preserve bone health.
These are just basic tips. Consult a doctor for specific diet tips.

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

Change up your exercises to re-invigorate cardio workouts

Wednesday, July 23rd, 2014
The BH Fitness LK580 rower is a light commercial fan magnetic model designed to offer Olympic training quality workouts to your facility.

The BH Fitness LK580 rower is a light commercial fan magnetic model designed to offer Olympic training quality workouts to your facility.

One of the best ways to re-invigorate your workouts is to change up the way you’re working out.
If we keep doing the same things over and over, life can become stagnant.
Here are five tips to change up your cardio workouts. Follow these suggestions for a surge of energy and hopefully it will help you get into even better overall shape.
1. Row your way to fitnessRowing machines have long been overlooked, often sitting down low in the back corner of a gym. However, rowing machines can provide big-time results and provide a great cardio challenge. Rowing builds strong back, arm and core muscles and offers a nice change from most people’s usual cardio workouts.
Machines such as the BH Fitness LK580 Rower and LifeCore Fitness R100 will help you train like Olympians.
2. Try interval training – You can change up any exercise by simply changing the way you do it. Interval training is one of the most basic, but best changes you can make.
Research shows that a 20-minute interval training workout can actually be more beneficial than walking or jogging along at a low speed for 30-40 minutes.
Instead of jogging or walking along at basically the same pace, interval training means you run or walk faster for periods of 2-3 minutes or longer, for example, then back down the intensity for 30-60 seconds, then speed up again.
Running too fast or even walking too briskly can cause injury, though, if people aren’t used to it. Proceed with care before you speed up too fast and consult with a doctor before making any major changes in your workout routine.
Other ways to add intervals to your workout are to change the incline and-or resistance of the machine you’re using.
3. Take a bike ride – Whether you go for a ride outside, on an exercise bike or take a fast-paced indoor exercise bike class, it’s an excellent way to get great interval training.
4. Swim for it – Called the best all-around exercise there is by many people, swimming is also an excellent way to cross train.
5. Climb the stairs – Hop on a stair climber and get a highly challenging cardio workout that will push you in different ways than your usual 20-30 minutes on the treadmill or elliptical.

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

Add some punch to workouts with Nexrsys boxing machine

Monday, July 21st, 2014
The Nexersys Pro Model (NXS-P) Home Gym is available through At Home Fitness in Arizona for $6,495 (a $500 savings off the MSRP of $6,995).

The Nexersys Pro Model (NXS-P) Home Gym is available through At Home Fitness in Arizona for $6,495 (a $500 savings off the MSRP of $6,995).

You can literally add some “punch” to workouts with the Nexrsys boxing machine! Who knew exercising could be this much fun?
The Nexersys Pro Model (NXS-P) Home Gym boxing machine is so much fun you might actually forget that you’re working out. Everyone from elite athletes to the couple next door is using the Nexersys Pro as part of their fitness regimen these days.
This ingenious machine uses high-tech controls to monitor your workout while you box. It’s the ultimate cross-training experience — designed to challenge even the most serious athletes. And, let’s face it, getting a few rounds of boxing in is also a great way to relieve stress.
A durable design coupled with touch-screen interaction helps you take charge of the workout and push you through a high-intensity, interval training workout.
The machine will grow with you, saving your personal preferences, settings and workout history in its computer. Multiple users can log in to each machine.
Nexersys Pro boxing machines come with more than 100 training videos and four-minute Avatar rounds that can really push the limits of your workout.
Everyone from MMA pros, to NASCAR drivers, to movie celebrities, to the couple next door have benefitted from this machine.
The Nexersys Pro Model (NXS-P) Home Gym is available through At Home Fitness in Arizona for $6,495 (a $500 savings off the MSRP of $6,995).
People have asked me numerous times “What’s the best fitness equipment for a workout room?” To begin the answer, I say, “It’s equipment that you’ll use regularly.”
Count the Nexersys Pro on that list of “best fitness equipment.” If you add this machine to your home gym or pro gym, it’s sure to get lots of use.

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

Five tips to help your running program

Monday, July 14th, 2014

Every runner can use a few tips to help get them going faster and longer.
Whether you train on a treadmill, outside or both, even small changes can help you perform better.
For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training, here are five tips to improve your run:
1. Set a goal to sign up for a local 5K or 10 K race. It will give you a goal to shoot for. If you’ve already run a race recently, then try to beat your time the next time out.
2. Try to find a running buddy or running club to train with. It will make it easier to maintain a regular running schedule if you know someone else is counting on you. Don’t be too hard on yourself. Life can get busy and you’ll miss workouts, just try to get back to running as soon as possible.
3. Wear the proper shoes. Check with a specialty shoe store to make sure you’re in the proper shoes for your foot/body and running mechanics.
4. Make sure you’re properly hydrated before, during and after the run. That’s a great way to avoid being sluggish.
5. Keep a record of your runs and any additional training you do such as weightlifting. This will help you set and track goals, chart progress and serve as further motivation to not miss workouts. Few things will make you feel worse than looking in your workout book and seeing it’s been weeks since your last entry.

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



 
 
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