At Home Fitness Blog: Articles & Features

Power Plate My5 Review

At Home Fitness — Tue, 15 May 2012 16:42:38 +0000

Power Plate My5

There are many here today, gone tomorrow fads in the exercise world. How many times did you use that ab-o-matic stomach exerciser that’s now buried somewhere in your garage?

However, vibration training is here to stay.

The biggest and best new thing to hit gyms since the elliptical trainer in the mid-1990s, I have been thoroughly impressed with the results I’ve attained working out on a vibration training machine and from benefits countless others have shared.

The leader in the vibration training movement has been Power Plate, although there are several other companies that have hit the market since that also make comparable products.

The MVP of Power Plate’s lineup is the Power Plate® My5, which is often sold in fitness retail stores.

A big step up from the My3 in terms of overall quality, sturdiness, feel and yes, price, the My5 has a solid base that allows for advanced exercise moves.

Compared to some of the vibration training machines I’ve tried, I really like the evenness of the way the vibrations feel coming through the base as you exercise. You can get a powerful, yet even feeling workout as the vibrations work your muscles much more thoroughly and safely than standard weight training.

As far as the bells and whistles go. I’d expect a little more advanced programming for the console at this price point, but all in all the My5 is still well worth the MSRP $4,699 if you can afford it.

As I’ve written in many other blogs on the subject, vibration training really is something that can benefit people of nearly all ages. It can help improve your overall health in many, many ways.

FINAL GRADE: B+. This machine is well worth the investment if you want to experience vibration training without paying commercial prices.

At Home Fitness is an official dealer of Power Plate and often has deals to save you well off the MSRP on Power Plate equipment.

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Power Plate My3 Review

At Home Fitness — Tue, 15 May 2012 16:34:52 +0000

Power Plate My3

Having spent most of my years around athletics, and more specifically strength and cardio training, not too many equipment advances surprise me anymore.

I remember being highly impressed with the advent of elliptical machines hitting the market in the mid-1990s, but that was about it for “wow” moments until a few years ago when I started to learn about vibration training machines.

Vibration training is the fastest growing area of the fitness world and with good reason – these machines get results.

The company that’s really spearheaded the vibration machine phenomenon and been a leader in their production is Power Plate, which was founded in 1999 by Dutch Olympic Trainer Guus Van der Meer.

Vibration training has a multitude of health benefits and can help people of nearly all different ages and fitness level. I have written plenty about the benefits of vibration training and how it works, which you should be able to find with searches on the Internet, but the point of today’s blog is to review the Power Plate My3.

Having exercised on four models of the Power Plate, overall I am a huge fan of their machines. They rank with the very best in the business. However, the one machine I didn’t care for that much that Power Plate makes is the My3.

The My3 is a trim, efficient and economical way to bring vibration training into your own home or even apartment, but make sure you test it very carefully and compare with other models to make sure it‘s for you. While the My3 does provide a good amount of power for its vibrations, which involuntarily stimulate muscle contractions, the smaller plate (workout pad you use, aka footprint) did not give a comfortable or stable overall feel when I used it.

I felt the vibration was condensed into a small area and because the machine has just a “high” and “low” setting it was tough to get the right hertz power for my sets.

Finally, my absolute favorite workout to do on a vibration trainer is squat training, but I felt like the machine would tip over when I held onto the handle and leaned back into a squat position.

FINAL GRADE: C. At a price of $2,599, I recommend moving up to a bigger, sturdier model to enjoy the full benefits of vibration training. Once exception may be for some petite people, who this machine may very well feel fine for.

At Home Fitness is an official dealer of Power Plate.

Power Plate My7 Review

At Home Fitness — Tue, 15 May 2012 16:23:53 +0000

Power Plate My7

When it comes to the crème de la crème of vibration training machines, the Power Plate® My7™ Vibration Machine has to be near the top of any reviewer’s list of home gym models.

The My7 gives you a professional, club equipment feel in your home. It has added many electronic features that some complained were missing on the My5. There are about 250 customized programs and more than 1,000 individual exercises you can program on the console.

It can guide you through about a million different workout combinations and has an integrated touch screen computer complete with over 1,000 exercise videos and coaching tips to guide you.

Another improvement upon the My5 is the upper body crystal polymer hand resistance cables, which Power Plate calls ProMOTION™. There is also a cross bar handle added for doing exercises such as squats in which you have to bend down deep.

Having exercised on four models of the Power Plate, I am a huge fan of their machines and the My7 is the top of the line when it comes to the company‘s home gym models.

FINAL GRADE: A. This machine has it all, but does come at a high cost of $7,999 MSRP. If you can afford it, the My7 is one of the top few vibration machines of any on the market that I’d recommend for a person’s home gym.

At Home Fitness is an official dealer of Power Plate and often has deals to save you well off the MSRP on Power Plate equipment.

Stand up for better health – get out of your chair

Aaron Dorksen — Tue, 15 May 2012 12:10:54 +0000

A growing number of people are standing up for better health.

No, they’re not marching on Congress or holding local rallies, but with the health problems many in our country are facing that wouldn’t be a bad idea.

In this case, I’m talking about the growing movement by people who want to avoid the time they spend sitting on a chair in order to become healthier.

There have been many studies that conclude that sitting for six or more hours a day can significantly increase your risk of early death from the likes of heart disease, cancer and diabetes.

In one study from the American Cancer Society, it said sitting for six or more hours a day would increase the odds of early death 34 percent for women – REGARDLESS of how much they exercise. That’s a scary statistic.

However, people are fighting back, actually make that standing up to those odds, by losing their chairs.
You might ask, “How am I supposed to avoid sitting when I have an eight-hour-a-day desk job?”

Here are some ways people are avoiding sitting at work:

Stand-up worker – Talk to your boss and ask if it would be OK if your desk is re-configured so you can stand and type at your computer.
Stand while talking on the phone.
Walk or bike to work when possible.

There are phone and computer apps that can easily be found that will alert you when it’s time to get up for a stretch break.

Take frequent breaks – Get up every half hour or so to walk around and stretch. Do some lunges, or take a brisk walk around the building.
Go on the all-out warpath against sitting – I am hearing of more and more people who engineer desk attachments for their treadmill, exercise bikes or elliptical training machines that enable them to work while doing light cardio exercise such as walking or pedaling.

At Home Fitness sells an oustanding treadmill desk – the LifeSpan TR1200-DT Treadmill Desk (MSRP: $1,999.00, Sale Price: $1,299.00, save $700). It includes a sturdy work surface measuring 46.5″ wide and 31″ deep to easily support your laptop, printer, computer display and other electronics devices.

Obviously that’s not possible to have a treadmill desk in all offices, but look into that if you work at home or have an open-minded workplace.
Standing erases three times as many calories as walking.

Now that’s awesome!

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

Push-ups a great way to build all-around strength

Aaron Dorksen — Mon, 14 May 2012 12:04:30 +0000

When it comes to near-perfect exercises, it’s hard to top the push-up for building upper body strength.
You’ve probably known about pushups for as long as you can remember, first doing them in a gym class or during conditioning for a youth team.
As you get older, pushups can become even more important as they’re a way to build not only chest and triceps muscles, but the scapular and rotator cuff muscles as well.
If a person has sore shoulders from bench pressing, chances are it’s because the supportive muscles on the back side of the upper body aren’t acting as strong enough support systems.
The push-up has been called the closest thing to a perfect exercise – you use your own body weight and gravity to work multiple body parts.
Most people know that push-ups really work the chest and triceps, but when done with proper form the entire body is engaged from toes to the neck to hold the parallel position.
If you can’t do a perfect push-up, then “cheaters” can be beneficial too by keeping your knees on the ground and pushing your upper body up and down. Some people call those “girl” push-ups.
For people who really have conditioning issues, they can even do a modified push-up by standing and leaning against a wall and pushing off and then back. This puts very little strain on the elbows or wrists.
How to do a perfect push-up
Lay on the floor and straighten your upper back, shoulders, and arms and push up your body weight off the floor, then slowly lower it back down. Keep a straight line across your body. Repeat for numerous repetitions.
Make sure to use your arms and chest for power – don’t cheat by using your stomach or butt for extra help.
There are many push-up variations once you get the basics down, such as on the finger-tips, knuckles, wide-grip, close-grip, triangle grip with hands and off a weight bench.

A six-pack of tips to avoid summer sports injuries

Aaron Dorksen — Thu, 10 May 2012 19:46:36 +0000

Summer is a time like no other to get outside and enjoy regular physical activity.
Unfortunately, lots and lots of activities for people also mean an increase in injuries. Sprains, strains, joint injuries, fractures and dislocations are the most common sports-related injuries.
Here are six tips to avoid being laid up long-term inside on the couch:
1 Stretch – Stretch and loosen up gradually before and after any strenuous activities to loosen up muscles. It will help your muscles, ligaments and tendons be more elastic.
2 Use proper protective gear – Even in the hot summer months, make sure to wear protective gear such as mouth guards, helmets and pads that are appropriate for your sport.
3 Don’t try too much, too soon – Know your limits and gradually increase your training load. For instance, don’t try to run a 10K race until your comfortable doing a 5K.
4 Stay hydrated – Drink lots of liquid before, during and after an activity to avoid becoming dehydrated.
5 Wear sunscreen – Don’t forget the sunscreen!
Skin cancer is a very underrated cancer, but is much more common than people think and can have serious consequences if a malignant melanoma spreads.
6 Know when to say when – Listen to the pain and go to the sidelines if you suffer an injury.
Continuing to play, bike or hike could make an injury worse.
Remember to ice injuries to help prevent a minor injury from becoming a serious one.

Five healthy habits that will relieve stress

Aaron Dorksen — Tue, 08 May 2012 12:46:09 +0000

Everyone — no matter what their age — likes to reminisce about the “good old days.” You know, when life seemed simpler and easier, and when people weren’t always rushing here or there for a business appointment, a quick workout, or even to a Little League game.
Now, it seems, there aren’t enough hours in the day to get everything accomplished. But, by making time for a few easy, healthy habits to integrate into your hectic daily routine, you will feel better, with less stress and more energy.
Here are a few simple, healthy ideas to make that happen:
1 Forget that cup of coffee every morning, or in the early afternoon when your body may be craving a quick caffeine boost. Caffeine will actually dehydrate you, and any fast rush it may provide is quickly offset by an energy-sapping crash. Instead, try a 100-percent fruit juice or an herbal tea — you’ll also be cutting your sugar intake, too.
2 Take a short break one afternoon and plan your weekly menu. Keep healthy foods in mind, keep it simple, then go grocery shopping with your meal plans in mind. The time it may take you to find simple-to-make, healthy recipes, buy the ingredients, and then cooking them will be more than offset by not grabbing a quick take-out or fast-food meal. The health benefits are huge, as well.
3 Replace high-sugar foods with their low-sugar equivalents and reduce your intake of calories. If you can’t go without your favorite bakery items, cereals and ice cream, in most cases they will come in a low- or even no-sugar version. Better yet, find some healthy replacements. Fresh fruit, applesauce and whole-grain crackers can be just as satisfying to the taste buds, and much healthier.
4 Find time for a quick walk every day, which can be accomplished by purchasing a treadmill and picking out a time that suits you. Listening to your favorite music or watching the morning news will make a half-hour fly by — and will make a huge difference in your energy level and overall health.
5 Find time for proper sleep. When we’re awake, we go here and there trying to get everything done. When we try to sleep, many times the thoughts of what we have to do tomorrow or didn’t get done today are still racing through our minds. But even if you have to build in an extra 30 minutes for those thoughts to cease, make sure you are providing yourself with enough time for the proper amount of rest. You’ll have more energy, you’ll think clearer and you’ll feel better.

Water should be key part of your fit lifestyle

Aaron Dorksen — Mon, 07 May 2012 03:48:33 +0000

When you’re in your newly built home gym — that part of the basement that used to be for stacking boxes of old memories, before you turned it into the perfect spot to make the new you — your gameplan for life changes.
The treadmill is giving you a 30-minute start on the way to good health, as well as the perfect beginning to the day.
Morning used to be grabbing a cup of coffee before running out the door. Now, your new commitment involves water, and lots of it.
We take it for granted, but water is almost the perfect drink. Zero calories and a giant promoter of overall health, water keeps the body hydrated for those in-home fitness sessions. It also helps your digestion, as well as acting like a flushing agent to rid your body of harmful wastes.
That’s fine when you are at home and reaching into your own well-stocked refrigerator, but sometimes, when you’re on the road on a business trip or making a fast-food stop to feed a hungry group of youngsters after a Little League game, a cold glass of water might not be an available option. If this is the case, don’t make the mistake of thinking a diet soft drink is a suitable replacement.
Many times, getting fit means losing weight, and diet drinks contain less sugar and calories. That doesn’t mean, however, that they are the right substitute for sugar-sweetened drinks. Studies have shown that, in fact, diet drinks may even increase the user’s risk for cardiovascular disease.
Fortunately, plain, old water has been added to most menus as a beverage option. As you go about your fitness regimen, you can achieve your goals without compromising on your health by reaching for, or ordering, a glass of H2O. Getting into shape may be a difficult task for some, but making water your beverage of choice is easy — and smart.

Outdoor workout ideas: Jogging/running

Aaron Dorksen — Thu, 03 May 2012 12:06:46 +0000

This is the fourth in a five-part series on outdoor workout ideas. These can be used to enhance your indoor workouts on home gyms, treadmills, vibration training machines, elliptical, etc.

If you want to get the best results for your time spent exercising, few activities will provide better results than jogging/running.
Running is an outstanding way to stay in shape. Many people to turn to running as a way to stay toned or to lose weight.
Combined with healthy eating, people who run regularly will be among the fittest people around.
Even if you are happy with your current weight, running is a way to maintain that figure over the years.
Because running burns a great deal of calories, the healthier you eat when on a running program the faster you will lose the weight.
Even after you are at your ideal weight, you can continue your running routine to maintain a nice figure. Running also helps tone various muscles in your body, thus giving you an excellent physique.
Running also improves your heart health by making your cardiac arteries more elastic. As a result, the heart will not have to work as hard pumping blood throughout the body. This can help people from developing, or help them combat the effects of high blood pressure and high cholesterol.
Jogging/Running is harder on your joints and ligaments than walking, so be careful not to push your self too hard, too fast.
Start slowly and build up the distances you run. A general running rule is to increase your time or distance by no more than 10 percent each week.
It’s also important to wear a good pair of running shoes to minimize impact.
It’s ideal to have a treadmill in your home to work in some indoor running king as well when it’s more convenient.
Be smart when running outside and follow these simple rules of the road:
* It’s better to see the traffic coming at you, rather than having vehicles approach from behind. Most experienced runners will always face the traffic – it’s just a lot safer.
* Run sidewalks when possible, but watch out for cars coming out of driveways onto the roadway.
* Whether on the road or sidewalk, always be on the lookout for obstacles that could hinder your path. In addition to the big obvious one (cars), be especially careful of dogs, potholes and uneven roads or sidewalks.
* Runners are under the same laws as a pedestrian and could be cited for jaywalking. More importantly, no matter how good a runner you are, it’s safer to use a crosswalk. Use a crosswalk when crossing the street to avoid being hit by a car. More accidents happen with runners crossing a street when they’re not on a crosswalk.

Outdoor workout ideas: Walking/hiking

Aaron Dorksen — Wed, 02 May 2012 21:40:15 +0000

This is the third in a five-part series on outdoor workout ideas. These can be used to enhance your indoor workouts on home gyms, treadmills, vibration training machines, elliptical, etc.

Whoever says walking isn’t very good exercise hasn’t briskly walked for 20-30 minutes at a time, or hiked through a state park.
Walking is one of the first, most natural forms of exercise we do in our lives.
And, it can be a lifelong way to burn calories, work our muscles and feel good about ourselves.
If walking is going to be your main form of exercise, you’ll need to do it a little more often than the suggested three times a week for 30 minutes intense cardio recommendation made by many health agencies.
According to many national guidelines, you should walk at a brisk pace for 30 minutes, five days a week, to help prevent chronic disease.
Walking is a weight-bearing exercise, which means it helps not only tone muscles but improve bone health. It also helps build cardiovascular endurance.
That may sound like a lot of time spent walking, but there are lots of ways you can get in extra walking. Here are some ideas:
* Walk your kids or grandkids to school
* Park farther away from the door at the store or mall
* Walk the dog frequently
* Find a relative or friend to walk with regularly
* Invest in a treadmill for your home so you can do some of your walking indoors at your convenience
* Go exploring in a state or national park on a hike
Almost anyone can walk, regardless of fitness level.
A good pair of walking shoes and commitment is all you need.
What are you waiting for, get walking!