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At Home Fitness Blog: Articles & Features

Archive for the ‘At Home Fitness’ Category

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

AHF carries Cascade indoor cycles

Wednesday, July 9th, 2014
Cascade indoor cycling products are now part of the At Home Fitness lineup. John Post, who spent over 20 years in the fitness industry including positions as President and CEO of LeMond Fitness and Vice President at StairMaster, Inc., has founded  Cascade Health and Fitness in Woodinville, Washington.

Cascade indoor cycling products are now part of the At Home Fitness lineup.
John Post, who spent over 20 years in the fitness industry including positions as President and CEO of LeMond Fitness and Vice President at StairMaster, Inc., has founded Cascade Health and Fitness in Woodinville, Washington.

Cascade indoor cycling products are now part of the At Home Fitness lineup.
John Post, who spent over 20 years in the fitness industry including positions as President and CEO of LeMond Fitness and Vice President at StairMaster, Inc., has founded Cascade Health and Fitness in Woodinville, Washington.
Post states that Cascade’s goal is “to lead, not follow – with innovative products that are affordable, easy to use, and improve functional fitness.”
They have certainly done that with the Cascade CMXPro exercise bike (MSRP $1,495, AHF price $1,295) and Cascade CMXPro power exercise bike (MSRP $1,795, AHF price $1,595).
The CMXPro group exercise bike is low maintenance, commercial grade stationary bike built to last for years. Its smooth magnetic resistance system provide a exceptional indoor cycling experience. Because there are no friction parts the bike is extremely quiet and durable.
The Cascade CMXPro Power Exerise bike has a wired CMX Smarttech power console displays key cycling feedback including: Power – watts, Heart Rate – current, average and maximum, Calories – Kcal, Level – resistance 1-16, Speed – current, average and maximum (MPH or KPH), Cadence – current, average and maximum RPM, Distance – trip distance (miles or kilometers) or distance countdown, Time – count up or countdown timer Clock Feedback.
Finally, there are high quality magnetic group exercise bikes with a power meter that delivers exceptional performance, motivating training feedback, and long life durability.

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

Treadmills are well worth the investment

Tuesday, July 8th, 2014

There are few major investments a person can make for their home gym that will match the benefits of a treadmill.
Simply put, a treadmill is one of the most essential pieces of equipment for a person looking to stay in shape at home. Winter, spring, summer or fall, it’s always nice to be able to get on a treadmill for a workout in the convenience of your own home.
A treadmill gives you the flexibility to exercise how and when you want. You control the time, temperature, the workout program and the entertainment in the room.
During the summer, I prefer to exercise more outside, but it’s still nice to have the treadmill to jog on if it gets too hot or it’s raining.
Even during periods of ideal outdoor weather, a treadmill is still handy if you get busy during the day, you want to use it at night or you just want to change up your workout. Many people prefer exercising on a treadmill year-round because of the great ways they can customize their run or walk.
Treadmills are one of the easiest ways for a person to get an efficient aerobic workout. Whether you’re trying to get back into shape, begin a new exercise routine, maintain what you have or train for the next level, a treadmill can help take you to your goals.
At Home Fitness has an outstanding selection treadmills to meet your needs. Stop in to one of At Home Fitness’ four superstores in Arizona or shop them online for great deals on treadmills. Here’s a look at some of the award-winning brands AHF carries.
3G CARDIO – The 3G Cardio Pro Runner Treadmill (DC 3.0 hp motor, 20.5×58 belt size, max user weight 350 lbs) retails for $2,499, while the 3G Cardio Elite Runner Treadmill sells for $3,999 (DC 4.0 hp motor, 22×62 belt size, max user weight 400 lbs).
Both of these treadmills offer performance and feel of comparable models up to twice their size.
The 3G Cardio design team put the emphasis on a top-quality running and walking experience, rather than lots of fancy entertainment features.
The result is a treadmill that feels like models up to twice the cost when you walk or run on it, but it also has enough entertainment features to give you great workout options and can easily be upgraded wit an iPad.
LANDICE – When it comes to treadmills, one size definitely does not fit all.
There are many variables to consider: how much you’ll use it, how you’ll use it, what style you want, warranty and, of course, price.
For those who want the best of the best in a high-end treadmill, Landice offers several outstanding choices. People might be surprised to learn they can mix and match some even at the elite level. Based on the model and options you choose, the award-winning Landice Treadmills generally sell for between $3,000-$7,000.
Landice offers two different sized frames (L7 and L8) and four different electronic boards (pro trainer, pro sports trainer, cardio trainer and the top of the line executive trainer) to select from.
BH FITNESS — At Home Fitness is an authorized dealer of BH Fitness products both in its Arizona superstores and online.
Two of the BH Fitness Equipment products that really stand out that At Home Fitness is carrying are the BH Fitness TS2 Treadmill (sale price $1,199, save $800) and BH Fitness TS4 Treadmill (sale price $1,799, save $200).
These are excellent treadmills for the price point, combining value and performance. The TS2 has an extra-large blue backlit LCD display and an extra 2 inches of running surface. The folding frame features Safe Drop technology, which helps offer a space-saving solution without sacrificing quality. It has a quiet 2.5 HP DC motor, 20” x 57” running surface and is Polar® wireless HR compatible The TS4 goes up in size with a 22-inch wide commercial running belt on a stylish folding treadmill platform that’s durable and nice looking. It has a quiet 3.0 HP DC motor, 22” x 57” running surface and Polar® wireless HR compatible.
MUCH MORE — At Home Fitness offers many more great treadmill options than are mentioned in this article. Check them out in person or online.

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 go from summer slip-up to summer shape-up

Monday, July 7th, 2014

Most people plan on shaping up more during the summer.
We are outdoors more in the summer and tend to be more active and burn more calories, but there are also lots of opportunities to let fitness and diet lag. From family parties and picnics, to wedding and vacations, it’s easy to lose the battle of the bulge.
Here are five tips to go from summer slip-up to summer shape-up:
1. Exercise at least three times a week for 30 minutes – You need to meet this minimum requirement to be fit, but strive for even more exercise time. You should mix in cardio and strength training exercises.
2. Start simple – If it’s been a while since you exercised, start with basic compound exercises that work multiple body parts: squats, lunges, pushups, bench presses and planks.
Do three sets of 10-12 reps with each exercise two or three times a week – it’s up to you if you do them all on the same day or split them up. Rest for a minute or less between sets to keep your heart rate in a cardio zone.
3. Mix up your cardio – If you find different ways to get cardio exercise it will make exercising more beneficial and fun.
Get moderate to rigorous cardio exercise by doing activities such as using a treadmill, elliptical machine indoors, and also working in outdoor exercise such as bike rides, brisk walks and-or runs and swimming.
4. Upgrade your home workout room – If the temperature is too high outside to exercise, it’s nice to be able to do it inside in the convenience of your own home. Consider buying new fitness equipment, such as a treadmill, elliptical machine, a home gym or free weights. A great way to never miss going to the gym is to have your own gym that’s located just a walk down the hall at your home. Keeping a workout log is an excellent way to track your progress and set goals. A specialty fitness dealer such as At Home Fitness can help you find the best deals and equipment to fit your needs.
5. Enjoy a sensible diet – It’s OK to have some cheat days when it comes to diet, but just limit them as much as possible. If you enjoy several helpings off the grill, then make sure to eat extra healthy the next day. I enjoy having oatmeal and fruit for breakfast, fresh vegetables with a sandwich at lunch and salad and fish or chicken for dinner.
If you are going to be consuming alcohol, mix in glasses of water in between to stay hydrated and help limit how much you’ll drink.
Summer goes strong from Memorial Day to Labor Day and there’s a lot more fun to be had.
If you follow some of these tips you’ll have fun and shape-up. That’s having the best of both worlds – enjoying summer and feeling and looking fit.

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. Consult a doctor before beginning any new fitness program. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Eight great reasons to lift weights

Wednesday, July 2nd, 2014

If you don’t know it by now, strength training is for a lot more than guys who want to look good in cutoff shirts.
There are a whole host of reasons why having good muscle tone and performing regular strength training exercises can benefit men and women of nearly all ages. Here are eight great reasons to lift weights:
1. Increase muscle mass – Multiple studies show that a three-day-a-week strength training program can increase muscle mass over time.
2. Avoid muscle loss – Adults who don’t perform strength training exercises on a regular basis lose on average between 5-7 pounds of muscle every decade.
Cardio exercise is extremely beneficial, but it doesn’t maintain or build muscle mass as we get older.
3. Improve metabolic rate – When muscles are strong, they increase metabolic rates. On the flip side, muscle loss is accompanied by a decrease in a person’s resting metabolic rate.
4. Reduce Body Fat – After as little as three months of strength training a person can lose 4-5 pounds of fat even without big diet changes. According to studies, regular strength training will result in more lean weight, which burns calories faster than fat.
5. Increase bone density – Strength training not only builds muscle, but improves bone density.
That’s why doctors are constantly telling people 40 and over, and especially senior citizens, to lift weights or use functional trainers.
Stronger bones mean less risk for breaks during falls.
6. Reduces injury risk – When people lift weights, it also strengthens ligaments and tendons and improves balance and coordination. All of this can help you avoid injuries.
7. Improves quality of life – Lifting weights increases balance, stability and flexibility. This makes performing every day activities easier.
Lifting weights puts your joints and ligaments through a full range of motion, greatly helping flexibility as well.
8. Makes you more confident – Both men and women who lift weights feel better about themselves.
It can help with confidence and even help manage symptoms of depression and anxiety.
If you’re looking to start or improve your existing strength training regimen, contact one of the At Home Fitness superstores in Arizona or shop online for great tips and deals.

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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