Doing some form of cardiovascular exercise is a good idea. Cardiovascular exercise increases overall health, boosts the immune system, reduces the risk of developing diabetes, heart disease and some cancers, and helps you to shed excess weight. There is quite a lot of choice of cardiovascular equipment for use in your own home. Here is a basic description;

Treadmills
Although treadmills can traditionally take up a lot of room thanks to the long running track, home treadmills are available that will fold flat for easy storage. It is possible to pay from a few hundred dollars to $2000 or more for a home treadmill; choosing the right model for you is a matter of personal preference. Some machines come complete with an incline function to simulate running uphill, and others come with a range of workout options for specific routines such as fat burning, interval training, hill training and more. You will need to make sure that the machine you choose will fit into the space you have available, and that it will be sturdy enough to meet your needs. Think about what you will be using it for, and make sure that it will support your workout goals. If you are a faster runner, make sure it will be fast enough for you as some machines have a maximum speed limit of 10mph.

Elliptical trainers
These don’t take up as much room as treadmills, and allow a great workout for your whole body in a relatively short space. It is possible to purchase an elliptical trainer for under $100, with more expensive machines costing in excess of $1000. Check that you will be within the weight limit for the machine you choose, and that it is stable when you use it. Most elliptical trainers sold for home use have a shorter stride than the commercial machines you may be used to at the gym, so make sure the stride length will be comfortable for you.

Elliptical trainers usually allow you to increase the resistance level so that you can make your workouts harder, and, like treadmills, may also come with different workout options. Some machines have an incline function which simulates walking or running uphill, which can add an extra dimension to your workout.

Stationary cycles
These are usually available as traditional upright cycles, or as a recumbent bike, which you use in a reclining position. Fans of recumbent bikes state that the position makes you less susceptible to the back and leg strain using a traditional bike can cause; it is a good idea to try out a few different types to determine which is more comfortable for you.

Stationary cycles generally allow you to increase resistance levels and select a preprogrammed workout. Make sure that the cycle feels comfortable to use and the position of the seat and pedals can be adjusted to your requirements. Stationary cycles are generally among the most compact of home exercise equipment, and many can be folded for storage.

Indoor rowing machines
Rowing provides a good workout for the whole body, and indoor rowing machines are becoming increasingly sophisticated. It is possible to pay from around $100 for a basic machine to upwards of $1000 for a machine which will allow you to set a range of different workout options and challenge other users online.

Rowing machines can take up quite a bit of space due to the rowing track, although many models will fold up after use. Make sure that the seat and handle are sturdy enough and that the movement of both feels smooth and comfortable. If you are a regular rower, you may need to ensure that the level of resistance will be enough to deliver a sufficiently challenging workout. The model you choose will be dependent on the features you will need, for instance do you just want a basic machine which allows you to row, or do you want to be able to select different options, such as games, challenges or racing a pace boat.

Weights
Weight training is an anaerobic exercise, and is ideal for strengthening and toning the muscles. As muscle mass requires more calories, weight training can help you to burn fat.

Weights are generally available as either weight machines targeting specific areas of the body, or free weights including dumbbells or kettle bells. The type of weight equipment you choose will generally depend on your budget and the space you have available.

Weight training machines are generally safer and easier to use than free weights. However, they can take up quite a lot of space and tend to be more expensive, although it is possible to buy home gym systems which allow several different weight training exercises to be preformed in a relatively compact space. Make sure that the resistance level will be high enough for your needs, and that the range of exercises offered will match your exercise goals.

Free weights are generally cheaper to buy, fairly versatile and easier to store. They are not as easy to use and the risk of injury may be greater than using a machine. When selecting your free weights, make sure that they will be heavy enough to provide you with a good enough workout and that you know how to use them safely.

Selecting the right home exercise equipment for your needs will enable you to easily get fit within the comfort of your own home.

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Running is a great way to get fit and to burn calories, but is a very high impact form of exercise. As the feet pound the surface of a road or treadmill the joints of the legs, knees and hips have to absorb the impact, which can eventually lead to strain or injury. Elliptical trainers are fitted with foot rests, meaning that the body weight is fully supported the whole time you are exercising. This makes it an ideal workout for those recovering from injury, people with weak joints or people with mobility problems. Studies have shown that overweight people training on both a treadmill and an elliptical trainer burnt more calories using the elliptical machine as they were able to sustain the exercise for a lot longer.

One of the main benefits of using an elliptical trainer is that the arms are used as well as the legs, giving a great overall workout. Many of the other exercise machines at the gym, such as the stationary cycle and treadmill, target only the lower body.

The motion of the elliptical trainer mimics the actions of walking, running, cross country skiing and cycling, and as a result gives you the benefits from all these exercises. All of the main muscle groups in the legs, buttocks and arms are used, which helps to tone and shape the body. The abdominal muscles are also used to stabilize your body as you exercise.

Most elliptical machines allow you to change the resistance level, giving a tougher workout which is comparable to running or walking uphill. This will help to increase fitness and stamina, and gives the muscles an extra workout. Many machines will allow you to set different preprogrammed training routines, which will give specific workouts for fat burning, endurance, hill climbing or interval training. This is very useful if you are training with a specific goal in mind, or if you want to add some variety to your workouts.

Elliptical trainers are fairly compact, especially compared with rowing machines or treadmills, which need a much larger space to be used effectively. A wide range of elliptical machines can be purchased for use in your own home, enabling you to workout whenever it’s convenient- there’s no need to go for a run in the rain or commute to your local gym. Most models have a very quiet operation, so you can easily workout whilst watching your favorite television show or listening to music. If you have never tried an elliptical trainer you should do so as soon as possible as you are missing out on a great workout.

How to Optimize Your Elliptical Workouts

If you regularly use an elliptical trainer, you will want to know how to get the most out of your elliptical workouts. Here are some ways of using your elliptical in the most effective way.

Make sure you are using the full range of movement available. Use the complete length of the elliptical trainer’s stride to really work those leg muscles. Most people only use the pedals in a forward motion, but remember that elliptical trainers also allow you to pedal backwards. As the body is not used to this movement it uses muscles that are rarely targeted, giving more opportunities for toning and burning more calories. Try alternating the movement by pedaling forwards for five minutes and backwards for five minutes.

Using the arm handles can give the arms a workout as well as the legs, but this is not always the best or most effective option. Not using the arm handles will make your core muscles work harder to stabilize you and keep your body balanced on the machine. This will especially target the abdominal muscles. If you do let go of the arm handles, keep checking that you are standing upright and not leaning over to the side.

If you want to tone your legs and glute muscles, increase the resistance level. As the resistance is increased, the leg muscles have to work harder to complete the movement. This not only strengthens the muscles, but actually burns more calories and fat than increasing the speed would. Select a resistance level that feels as though it is an effort, but one which you can sustain for 20 to 30 minutes. Aim to gradually increase this resistance level as you become fitter and your muscles are more accustomed to the workout. Some machines offer an incline function which will target the muscles even more effectively.

Interval training is a great way to burn calories and fat if weight loss is your goal. Interval training involves short periods of intense pace followed by recovery periods at a steadier pace. Interval training works the muscles much harder than a usual training session, resulting in more calorie and fat burning. It will also improve your overall fitness and stamina. Most elliptical machines have a preprogrammed interval workout setting which you could use. An alternative would be to select your own interval training routine manually; warm up at a steady pace for five minutes, and then increase your speed for three minutes. You should not be able to maintain this pace for more than a short period of time, and it should feel a real effort.

Drop back down to the steady pace for three minutes to recover, and then speed up again for another three minutes. Repeat this three times, and then cool down for five minutes. Aim to gradually increase the time spent at top speed.

Elliptical trainers give a great overall workout regardless of fitness levels, and by optimizing your elliptical workouts you will reach your fitness goals much quicker.

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I’ve always used Etonic running shoes because of three primary reasons: performance, comfort, and cost. First of all, I think Etonic running shoes compare very favorably to other brands on the market in terms of performance. I’m sure some of you are probably wondering how much your footwear can really affect how well you run, but you’d be surprised. Would you be confident enough to run several miles in a cheap ($40 or $50) shoe? I certainly wouldn’t, because I’d likely have to spend the next couple of weeks recovering from the resulting blisters and assorted aches and pains. I need a shoe that both responds to and protects my feet while I’m out jogging.

A second reason I like Etonic running shoes is that they are extremely comfortable. They feature firm cushioning that provides extra support and cushioning, thereby lessening the impact on my feet, ankles, and knees. Everyone knows that jogging on pavement can take its toll on the body, so I appreciate all the comfort my Etonic running shoes provide. I’ve never suffered stress fracture, shin splints, runner’s knee, or any other major or minor injury over the years, and I think it’s because of the equipment that I use.

And finally, Etonic running shoes represent a good value for the money. I’ve seen how much other brands cost these days, and some of the prices are truly stunning. I guess if you’re a professional and are making money from winning races or whatever, then the price tag wouldn’t matter so much. But if you’re a working stiff like me, then cost plays a big role in the purchasing decision. Etonic running shoes are not cheap, but I feel that I’m getting an excellent, long-lasting product in return, which definitely lessens the blow.

A good fitness program incorporates lots of cardio exercises along with regular strength training. If you’re interested in adding a jog to your current regimen, then make sure you have the equipment before you get started. Consider buying Etonic running shoes instead of the cheaper stuff!

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Protein: The main ingredient in just about every muscle building supplement is protein. Composed of a number of essential amino acids, protein is the key chemical component of muscle growth. Your ideal protein target for maximum muscle growth is one to two grams of protein for each bound of your current bodyweight. Consuming this much protein from just food can be seriously impractical, however, as many high-protein foods carry with them an unwanted caloric load of carbohydrates and fats. For pure protein, the best way to get it is through a supplement. Protein supplements are made from four main sources – soy, casein, egg and whey. Each one has a different digestive profile and should be used at different times.

Creatine: This nitrogenous organic acid has become one of the most popular muscle building supplements in recent years, and with good reason – it’s safe, effective, and relatively inexpensive. Creatine works by increasing the production of adenosine triphosphate, or ATP. This chemical is one of the body’s most essential components, as it allows for the transfer of energy between cells. With more ATP in your body, cells can push more energy and you can work out longer and harder – more reps, higher weight, more muscle gain.

Glutamine: As creatine helps with pre-workout muscle growth, glutamine is the “chaser” for after you’re done at the gym. This muscle building supplement helps your body recover from the effects of intense exercise, enabling you to get back to the weights faster and prevent muscle wasting. However, I need to caution you on taking glutamine and creatine at the same time, as the chemicals compete for receptors in the bloodstream – if you double them up, you halve their effectiveness. Take glutamine before the workout begins and creatine when you are finished for optimal results.

Testosterone: The primary muscle building supplements associated with testosterone are, of course, anabolic steroids. These treatments are not only extremely unsafe with a number of unpleasant side effects, but are also illegal. True, they do provide the most dramatic results in the shortest period of time, but the damage that they do to the body (including shrunken testicles and fatty deposits in the pectorals) are just not worth it. Thankfully, there are several legal testosterone supplements created from a variety of biological sources that can simulate the effects of steroids without the downsides. These products not only help build muscle and give you more energy, they can increase your mood and libido as well. It’s win-win!

I hope this overview of the main products in the muscle building supplement market has been helpful to you. I’ll see you at the gym!

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