Strength Training

For those rare people who really push their limits of the body – and I mean push them by lifting as much weight as is possible, and then try for more the next time – here are some tips to help reach your lofty goals.
I’ve talked with several trainers and come up with a list of 10 must-have items in your gym bag that can help make you stronger.
Again, these tips are basically for the strongest of the strong, people who are looking to get even stronger. As you read on you’ll find that the average person who works out wouldn’t even know what to do with ammonia tablets or fat gripz in a gym, but power lifters sure do.
Without further adieu, here are some training accessories that should be in your gym bag:
1. Weight belt – You probably already have this, but here’s a reminder just in case. A good weight belt gives confidence and support to the lifter.
2. Knee wraps – These will help keep your knees safe when you start throwing so many 45-pound plates on the bar for squats that it starts to bend.
3. Wrist wraps – Similar idea as the knee wraps, wrist wraps help you grab the bar when the poundage really adds up.
4. Chalk – Keep some in a baggy to help ensure a great grip.
5. Bench press shirt – When you go for maximum bench press lifts, this specialty shirt will help you stay safer and reach new personal bests.
6. Mini band – Will help you stretch better and the nice part is you can vary the tension.
7. Fat gripz – Go over dumbbells to make enhance grip and training and actually make forearms even stronger.
8. Foam roller - Great for pre- and post-workout stretching and muscle massage.
9. Supplements – You pick what works for you, but it’s always good to have a protein powder on hand or whatever else you use for a pre- or post-workout boost,
10. Dr. Hoy’s Pain relief gel – If you haven’t tried it, this stuff is great for loosening up stiff muscles and joints. I know of one guy who’s spent over $1,000 on this stuff in the past few years it’s helped him so much.

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

Ideally, I’d like to have my brother, a friend, or one of the fitness trainers I know, with me in the gym each time I work out. To me, there’s nothing quite like having someone to help push you through a workout. They can provide added motivation, give a spot on heavy lifts such as bench press and even point out possible flaws in your technique.
Like many people, though, I have to fly solo often when it comes to my workouts.
However, just because you don’t have anyone around to go to the gym with you doesn’t mean the workout should suffer. Here are five tips to boost your solo workout:
1. Push yourself – Try to work as hard as you would if your friend or trainer was there yelling at you “Give it everything you’ve got! Give it everything you’ve got!”
Don’t back off because you’re alone. If the weights are going up too easy, such as doing 12 solid reps on a squat or biceps curl, then bump up your weight the next time.
2. You can ask for a spot – If you’re in a gym and have a few heavy sets, such as bench press or shoulder presses, there’s nothing wrong with asking someone else who’s there for a spot. Every time I’ve asked for assistance, I’ve received a kind “OK” usually followed by “no problem” or “any time.”
3. Try interval training – Mix in interval training to spice up your solo training. An example is to mix in 5-10 minute sessions on the treadmill or elliptical machine in between sets with free weights, or on a functional trainer.
4. Look in the mirror – A mirror in a weight room isn’t all for vanity. Look in the mirror to check your form and make sure you’re performing lifts properly whenever possible, especially if you’re working out without a partner. BONUS TIP: Slow down. Often people perform lifts too quickly, so make sure you’re going slow enough to really work the muscles throughout the lift.
5. Log it – As I’ve written before on this blog, keeping a workout log provides an excellent motivating tool and helps you set new goals as well.

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

What equipment do you want to sign on for?

The calendar has flipped to July 1st, but in many parts of the country they’re calling it LeBron 1st.
July 1 marked the first day of free-agency for arguably the best class of free agents in NBA history, with LeBron James leading the way. The list of All-Stars basketball players who are free to go wherever they wants continues with lots of other greats, such Dwyane Wade, Chris Bosh, Dirk Nowitski, Amare Stoudamire and Joe Johnson.
When it comes to personal fitness, we’re free agents at any point – free to pick and choose what methods and what equipment we want to sign on with to stay fit.
To help with the mental part of training, this is the second in a series on Fitness free agency: What training equipment do you want to sign on for?

Depending on your income and fitness goals, the list of equipment in your home gym will vary. However, here is a general list of how I’d stock the ideal home gym. You want to be able to get a varied workout, so don’t make the mistake of getting too much equipment that performs the same basic functions, such as all cardio machines and no strength training items.
Without further adieu, this the home gym free agency must-have lineup I’d sign:
* Treadmill - Shop around, but one of the most useful pieces in a gym is a treadmill. You can use it for many hours a week, get stretched out and really develop your cardio endurance by running and-or walking.
If you have the means and space, you may want to also consider adding an exercise bike or elliptical machine.
* Weights for strength training – Whether you choose free weights, kettle bells, a home gym machine or functional trainer, it’s important to be able to work out your muscles and build strength.
* Balance equipment – It’s a great tool to have equipment that will work on your balance while you perform other exercises, such as an exercise ball.
* Flexibility equipment – Get items that will help you stay as flexible as possible, such as stretching bands; foam rollers, a stretching mat and even slant boards to stretch the calf muscles and Achilles’ tendons.
There you go with a starter home gym list.
Just remember, though, the Most Valuable Player of any home gym is the piece of equipment you use the most. So make sure to select equipment you’ll 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.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

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

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

Just because you don’t have $4,000-5,000 to shell out for a treadmill doesn’t mean you can’t afford to still get a top-quality home treadmill.
When it comes to mid-level treadmills there are some excellent options available for consumers.
One brand that stands out in the mid-line game is Vision Fitness, which is manufactured by Johnson Health Tech.
One of the largest manufacturers of fitness equipment in North America, there are numerous options for Vision Fitness treadmills available in the $1,500-3,000 price range.
Just as with high-end treadmills, one of the biggest differences for mid-level models is in which electronic board you pick out.
With Vision Fitness there are simple, deluxe and premier boards available. There is also a model that folds up for easier storage.
For $2,500 and below the Vision 9600 has good components, a three-horsepower motor and big running surface.
It’s very stable and has a clean design that all leads to a good reputation in the industry. The model has won several best buy awards.
The $2,499 T9600 is Vision Fitness’ top-of-the-line home treadmill frame. It incorporates the largest deck and boasts an 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.
Another good one from Vision Fitness is the T9550 Folding Treadmill.
As with premium treadmills, you should still try the mid-levels out in the store by walking and-or running on them. Also, inquire about the warranties. These models listed above will offer better quality and warranties than similar priced department store models.
Contact the pros at At Home Fitness for more information: 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.net

Landice Treadmill Store

One of the biggest things many people don’t know, or don’t consider when buying a treadmill is the warranty.
Some companies come in cheaper in the price department, but you’ll wind up paying more in the long run because of charges for replacement parts and service.
Make sure you have a good understanding of the warranty of the treadmills you are considering.
Most good warranties cover the treadmill’s parts for five years and come with a free one-year in home labor agreement.
The treadmill’s belt and deck can often wear out in 5-7 years and the charge to fix them can be around $500-600, while a new electronic board can run you $400-500.
Replacement parts – Ask a sales associate how much it will cost for a new belt, or deck for the particular model you’re looking at.
Lifetime warranty – The nearly unanimous No. 1 treadmill company out there is Landice, a family outfit based out of New Jersey. Landice has treadmills available in premium, mid-range and entry level price categories, but all offer excellent quality.
And here’s the best part: Landice offers a lifetime warranty for all parts, including wear and tear.
As one trainer told me: “Landice is flat out the best.”

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