Get Grossed Out – Then Get Serious

203lbs all in one place

I’m taking one for the team here. I’m putting myself out on the line to get more readers and perhaps motivate someone, even if that someone is me. In Roominations’ version of the Biggest Loser, I am using my own profile to inspire me to lose weight in 2010.

I’ll turn 51 next week and I, like many Americans, have to lose a little weight. OK, OK a little is a relative term, let’s get precise. If I can get from 203lbs to 175lbs I will feel much better. This is my New Year’s Resolution for 2010 and I’m committed to achieving it.

This picture might gross you out. It is the wallpaper on my phone and I use as a personal reminder not to reach for that jelly donut and instead to press on for another 5 minutes on the bike. Caution, a smile, ROFL, (roll on floor laughing) or nausea may result from viewing this photo for too long.

A couple of years ago, cycling was a great form of exercise for me. That was about 40 pounds and two years ago. Because I live in Minnesota, I need to bring that workout inside for half the year. I am fine with putting my road bike on a trainer, but I’ll readily admit the better way is to go with an exercise bike machine. There is nothing like the kind of workout and metrics you get from a good machine. The performance measurements are essential if you are working toward a goal. Plus the resistance and programming for hills and speed is something stationary trainers can’t provide. Those increments of victory and increased levels of programming will put you in better shape to start the outdoor season from the first signs of Spring.

Sports Unlimited, an online retailer of all kinds of sports equipment, has an excellent quick guide to purchasing Exercise Bikes

Don Ball of Sports Unlimited says, “A recumbent bike is an excellent choice for people, particularly for those who don’t ride on a regular basis.  Recumbent bikes take pressure off of the spine and reduce the possibility of your back bothering you while you ride. The fact that this bike converts to a rowing machine is awesome.  It has long been determined that rowing uses more muscle groups than any other single form of exercising, and it even works the abs.  This bike is affordable and provides some variety for the workout.  Generally the mental aspect of workouts is the toughest part.  Combine this with some dumbbells, and you can have a great workout in your home with little space requirements.  Resistance training, some form of weights or bands, is as important as aerobic such as bike, rower, treadmill, or elliptical workouts.”

Stamina recumbent bike

Sports Unlimited has a great deal on the Stamina Conversion II recumbent exercise bike/rowing machine, number 15-9003A.

Ball also has seen purchases of exercise equipment pick up at this time of year, even into January as people get serious about changing their lifestyle. Sports Unlimited uses Manna Distribution for high-speed, white-glove delivery, so your equipment will get to you fast and you are excited to get your program underway.

Relieve Back Pain by Reducing Belly Fat

Tons of folks suffer from back pain. The National Institutes of Health estimates Americans spend about $50 billion a year on treating back pain. A commonly held belief is that if you have back pain, your problem is with your back, but for many that is just the place where the pain occurs, the true cause is in the tummy. For me, it’s a rather large tummy.

Weight gain that is concentrated in the belly as opposed to distributed evenly throughout the body is a major cause of back pain. A study this spring by the University of Illinois suggests even modest amounts of exercise can help reduce belly fat, and with it potentially the pain in your back. On the more serious side, belly fat is also a predictor of potential heart disease and Type 2 diabetes.

Another key to losing the belly fat is working on overall muscle mass, which when increased will improve your metabolism rate. This will help you burn calories faster and when combined with sensible eating contribute to a lost of belly fat. It’s a good cycle that is difficult to begin and harder to continue on a regular basis.

As the winter months approach, making sure you have a routine that is enjoyable and varied is important to sustaining your exercise commitment. Some home gyms or exercise machines are specially designed to work your core muscle groups including much of the overweight concentrated in the belly, others provide a more full body workout. In this video,you’ll notice this equipment, called the Lean Machine, is fairly versatile with a small weight selection in the back and an apparatus for stretching and aerobic exercises.

Other back pain sufferers claim an inversion table works wonders to relieve their lower back pain. Can’t wait for your new machine, here are some back pain exercises from the Mayo Clinic.

One of the online fitness stores that uses Manna Distribution Services is Fitness Beast – They have a concise fitness product comparison table you may find helpful. Products purchased from Fitness Beast will get to you in 2-5 days, so relief is on the way fast.

Fun with Exercise Equipment – No Really!

Summer is a good time to exercise outside for sure. OK that’s obvious, but it’s also a good time to plan on buying exercise equipment so those winter months don’t set you back. Living in Minnesota we relish the summer to be active outside. The American Heart Association has some summer tips for getting into a healthy routine.

The long term key to staying in shape, however, is a commitment to staying active in the winter. The debate about home gyms vs. paid gym membership boils down to this: do you have the willpower and discipline to enjoy the exercise? If you can’t do that in the convenience of your home, then trudging out at 5AM to the gym when it’s 15 degrees outside is not a better incentive.

I saw these two tweets while researching this blog post that got me going on the idea of reviewing new exercise equipment.

I thought 1) old equipment can be a drag and 2) what is a Hula Chair? For number 1, having websites that give you a breadth of reviews and buying comparisons are helpful, here are a few

• Fitness Gear 101
• Exercise Equipment Review
• One Shot Fitness
• Smooth Fitness

Now about that Hula Chair, I’ve never tried one, but judging from this clip from the Ellen Show, it does look like fun.

Exercise Equipment as Sexy as You Are – or Want to be

From a design standpoint, fitness equipment has had … well … issues. From your grandmother’s olive green exercise bike, to the latest “As Seen on TV” practical gizmo collapsible for easy storage, but still a potential eyesore.

ooo Uuuggly!

But as homeowners become more “design conscious,” manufacturers are focusing on well designed fitness equipment that is sleeker,more space efficient and pleasing to the eye. I mean it figures if you are shaping your body on a shapely machine it’s got to give you a little extra feeling of confidence. Light and sleek, is the idea. Here’s an example of a stair-stepper with style, the 1190ST Stepper from Diamondback.

yeah that's sexy

And the M3 indoor cycle by Keiser will give you images of climbing the Pyrenees or speeding down the Champs Élysées wearing the yellow jersey. The cylindrical, style and neutral look should blend with any décor. So, fitness equipment is on its own shape up program to be as sexy as you are.

that's hot!

Firefighters Redux

Remember our story of the Illinois firefighters who had their equipment removed over workers compensation complaints? The city of Albany, New York is taking a slightly different approach. Recognizing that physical fitness for firefighters, who must carry 60-70 pounds for long periods of time, is paramount to their survival, the city is spending $294,000 to “equip” the eleven stations it maintains.

The move comes on the heels of a study in The International Journal of Obesity, indicating that 77 percent of firefighters are overweight or obese.

The village of Howard, near Green Bay, WI, is going one step further, performing annual examinations on their on-call staff. Those who don’t make the grade are re-assigned.

On a positive note, this should be of some comfort to us all. If firefighters, paragons of strength, are struggling with obesity, then it’s harder to feel bad about a couple extra inches of flab. On the downside, it looks like the firefighters are doing even more to make us look like wimps.

Already, there are already firefighter training programs, with some pretty stringent requirements. Would-be firefighters can expect the following requirements:

The ability to carry a 12 foot ladder through an obstacle course.

Operating a 30 foot ladder, simulated by pulling a rope with the tensile equivalent of a 50 pound bag of cement.

Climbing an aerial ladder set at a 60 degree angle up to 50 feet.

That explains the need for fitness training. If any firefighters are reading this, how do you keep in “firefighter” shape?

Treadmill Vs. Elliptical

Which is a better workout, elliptical machines or treadmills? According to Alex Hutchinson at the Globe and Mail, there’s not a whole lot of difference.

In terms of burning calories, the two are approximately equal  so long as you exert yourself equally.

An elliptical machine suffers in that it is impossible to precisely judge how many calories you are burning during a particular routine. For goal oriented number crunchers, that might be a deal breaker.

On the flip side, the elliptical machine produces less stress on the feet and joints, and results in fewer injuries. That said, there are some common-sense steps to reduce pain and injury associated with treadmill use.  Here are some as reported by TreadmillTips.com: 

Warm up and Cool Down – We know your time is valuable, but that is not excuse for failing to prepare your body for the task of exercise.

Ease Into a Routine – Sure, you’re excited to get your fitness regimen started with a bang, but overexerting yourself will only lead to frustration or worse, injury.

Get good Running Shoes – If you’re going to run, you need the right pair of running shoes. Find a store that has running experts available to consult with you regarding your workout regimen and needs.

Listen to Your Body – Its exercise, not seppuku. You should feel invigorated, not dead. If you are experiencing dizziness or major pains, stop what you are doing, and scale back your routine.

Whichever route you choose, there are numerous benefits to having a workout machine in home. You can workout at your leisure, don’t have to worry about impressing anyone at the gym, and you don’t have to pay a membership fee.

What We Can Learn From the Bowflex Recall

The Nautilus Company recently recalled 78,000 Bowflex home gym systems because of safety concerns.

Being able to quickly identify whether a machine has been recalled is much less likely if you buy used from an individual. Rarely is there original documentation with purchases from individuals. Buying from bona fide retailers with manufacturer’s documents is extremely useful if your machine should be recalled. Buying used machines without a paper trail can prevent you from knowing all the facts. It also may make you ineligible for parts, replacements, or other remedies provided by the manufacturer.

This brings us to the importance of registering your fitness equipment, and keeping all of the required paperwork. Think of it as an investment, like an automobile. Not only will you be up to date on product recalls, but you’ll be covered in case of theft or fire (insurance companies will ask you to verify the value of your equipment). You’ll also improve the resale value of your machine, should you downsize or move on to a different model.

If you happen to own a Bowflex device that has not been repaired, stop using it and contact Nautilus for a free repair kit at 800-259-9019, or visit www.bowflex.com. For more tips on choosing a home gym, you can visit Consumer Reports.

Hot Feet or Blazing Speed – Which Set the Treadmill on Fire?

This just in from the department of irony. In Lansing, MI an apartment blaze was caused by faulty exercise equipment. If you are on the treadmill, and it catches fire, are you terrified at the fire or impressed that you conquered the machine? Nobody was injured in the blaze, though they could certainly “feel the burn”.

This isn’t the only recent malady involving exercise equipment. Apparently, firefighters in Berwyn, IL have been filing workers compensation claims for injuries sustained while using firehouse exercise equipment.

Yikes. Good thing these chance events didn’t happen in the same town.

The truth is, people often are using their equipment incorrectly or, worse, using out-of-date equipment. In reality, exercising is far more likely to help you than harm you, so long as you exercise (pun intended) good habits and use proper equipment.

ABC News reported the most common fitness faux pas, including:

Misusing equipment – which can cause serious injury

Spotting incorrectly – Having a spotter is a must. But make sure he or she is up to the task.

Inappropriate clothing – If you’re going to the gym, wear sneakers. (Seriously, some people don’t)

Ignoring warning signs – “Feel the burn” is a popular adage, but can have disastrous results when taken literally.