The Fitness Outlet

Many exercisers wonder what the differences are between interval training and steady pace training. Both workout styles offer valuable health benefits, but it helps to understand the effect each style has on the body, so you get the most out of your workout time.

Endurance training helps develop a stronger cardiovascular system, including the heart, lungs and blood vessels, and can add years to your life. Cardiovascular endurance also enhances your heart’s ability to control the oxygen flow to all of your muscles, improving your overall workout efficiency.

The American College of Sports Medicine recommends 30 minutes of daily physical activity – do this and you will see improved endurance, stronger muscles, better sleep and reduced stress levels.

Endurance exercises to try include running, walking, swimming, bicycling, dancing – any sport or exercise that can be performed for longer periods of time to get the heart pumping.

For the average exerciser who is trying to lose fat, interval training is more effective than steady pace training. Swap out an endurance run for an interval workout to help burn calories faster. By breaking up your workout and adding some high intensity bursts, you’ll churn through calories.

What is an interval? Interval training simply means alternating the intensity by changing your pace, resistance or movement several times during your workout.

You can create interval workouts with almost any mode of cardio activity – create a pattern of working at a moderate pace of 60 to 70 percent of your maximum heart rate, then push your level up to a high intensity of 75 to 85 percent of your maximum heart rate, followed by an active recovery period to bring your heart rate back down. Keep in mind that active recovery means keeping your feet moving and breathing deeply; don’t stop dead in your tracks. For more assistance seek out the help of a certified personal trainer.

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

Did you allow yourself to indulge more than usual this holiday? If so, you may be tempted to set lofty fitness resolutions because you want quick weight-loss results.

Well, get real! Setting goals that are too lofty is not only bad for your health; it’s also bad for your success rate. The Fitness Outlet explains that you must first set realistic goals and focus your efforts on the reachable stepping stones.

Find the balance between lofty and realistic. Setting a goal to lose 20 pounds in two weeks is lofty; giving yourself two to three months to take off 20 pounds is more attainable. Aim for a two-pound weight loss per week, and try to think in only two-pound increments so you don’t get overwhelmed.

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Be proud of your progress for every two pounds you lose and you will steadily reach your goal!

Know who you are and how you work. Achieving your goals is often tied to self-awareness. If you haven’t been working out at all, don’t make a resolution to work out daily – be more realistic and aim for three times a week at first. Once you are routinely exercising three times a week, take it up to four.

It’s all about setting yourself up for wins so you don’t get defeated.

Small changes lead to big results. Set small goals that you build upon, one at a time. For example, this month aim to add strength training to your routine; next month try a new piece of fitness equipment; the following month try a new fitness class each week.

Before you know it, you will have multiple healthy habits and great options for staying motivated this New Year. Remember, keeping fit is a lifetime pursuit and doesn’t have to be accomplished overnight.

It’s January. The gyms are packed. People are groaning about what they ate and drank in the last two months of 2011, and everyone wants to get back on track for 2012. Here are three key concepts you should embrace to burn the most holiday calories!

1. Establish a cardio routine. One key to shedding body fat is burning calories through cardio. According to the ACSM guidelines, you should aim for 2.5 hours of heart-pumping exercise each week. If you are juggling a long work day and kids, you can divide up those 150 minutes a week however you want – ten minutes one day, 45 minutes the next. The bottom line is fit it in.

2. Incorporate Interval training. Shake it up and burn big calories with interval training, a type of cardiovascular workout that offers numerous advantages to steady-state training. Doing intervals strengthens your heart and lungs, increases your endurance and helps burn calories at a faster rate. After a warm-up, take your exercise level up to a high intensity, like a nine on a scale of one to 10.

You can use any ratio of time, but it’s best to start out with longer easy or moderate paces, and shortened high intensity intervals. Consider downloading a free app, like the Life Fitness Virtual Trainer, to create an interval workout before you get to the gym.

3. Focus on multi-muscle group exercises. While cardio is essential to get your heart rate up and burn calories, you also need to build and maintain your muscles, which will help increase your metabolism.

Do lunges with overhead shoulder presses; try squats with bicep curls; add in some balance challenges on one foot. Pick the multi-muscle group exercises that are fun, functional and time-efficient.

Incorporate these three guidelines to blast calories and shed holiday weight in 2012!

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

Whether your New Year’s resolution is to lose 10 pounds or just get healthy, adding a few classes to your workout routine can keep you interested and motivated – the below classes offer targeted, low-impact opportunities to sculpt your body and help you achieve 2012 health goals.

Yoga Class

This ancient practice has become main stream, and more people are enjoying greater flexibility, better posture and overall stress relief because of it. Yoga classes can act as facilitated stretch sessions or simply a way to improve wellbeing and mental health. Explore some of the different types of yoga and see which class appeals to you.

Pilates Class

Pilates involves training the muscles to improve posture and alignment. This exercise heightens body awareness and encourages you to think about how everyday movements are performed. Movements vary from slow and controlled to fast-paced, which improves overall agility, flexibility and strength.

Check out a Pilates mat or reformer class this week – your core body will thank you!

Barre Class

The barre technique is a total body workout that lifts your thighs and burns fat in record time. Using a ballet barre, you repeat intense, low-impact movements set to music. Barre workouts involve a ton of stretching, which helps create lean abdominal, arm, glute and hip muscles.

Try incorporating one of the above fitness classes into your 2012 exercise routine and you will begin seeing your body transform by the time February rolls around!

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

Sometimes fitting a productive workout into a hectic schedule is difficult enough – especially when holiday activities are abound – and it might seem like stretching is the easiest thing to cut out of a workout routine.

However, there are many benefits to stretching that make it an important component to fitness – stretching can improve performance, decrease risk of injury, and improve flexibility by increasing joint range of motion.

Follow these tips from the experts at The Fitness Outlet to reap the benefits stretching can offer:

Start with a warm-up. The perfect warm-up is a lesser-intensity version of whatever exercise you are about to do. Your goal during this time is to prevent injuries by increasing the temperature of your muscle tissue.

Stretch at the end of your workout. It’s best to stretch when your muscles are warm and your heart rate is at a comfortable zone. Stretching after your workout should be static, meaning you hold stretches in-place for 20 to 30 seconds each. Stretching increases blood flow to the muscle, and improves your flexibility.

Focus on main muscle groups. Pay attention to your calves, hips, thighs, lower back, chest, neck and shoulders. Always stretch both sides equally to keep your movement balanced. Also, perform stretches that are sport-specific. For instance, if you are a runner, be sure to stretch the hamstrings, hips and calves thoroughly.

Listen to your Body. Be certain to breathe. Inhale and prepare; exhale and go a little deeper into the stretch. If you ever feel pain, stop immediately and back off to find a comfortable mid-point, and then hold for up to 30 seconds.

Stretching after exercise can help relax and balance tension caused by the workout itself. Post-workout, when your body is warm, is the ideal time to stretch – doing so will decrease the risk of muscle injury and will help you avoid tight, sore muscles.

Plus, the calm, relaxing feeling a good stretch produces is a great way to end an intense workout!

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

There’s no better time than the New Year to implement a personal wellness plan. For individuals, an investment in wellness can pay huge dividends like a healthier lifestyle, happier temperament and a more productive daily routine.

Follow these steps from The Fitness Outlet to begin your own personal wellness journey in 2012!

1. Assess Your Needs. Take a minute to think about your lifestyle habits, and evaluate your daily routine to determine what may be doing you harm. Schedule an annual physical exam to gauge your current level of health. Then set fitness, diet and lifestyle goals to improve your current health.

2. Establish An Exercise Routine. If you never exercise, start small. Take the stairs instead of the elevator; wear a pedometer to track the number of steps you take every day; try mall-walking or walk on the treadmill for 20 minutes a day. Remember, every step counts!

3. Set Concrete Goals. If you want to successfully achieve lifestyle changes, write down your goals and create a plan of action. Record your current health situation, specify goals in measurable terms and keep track of your progress. Items to track include blood pressure, cholesterol levels, weight, body composition, eating habits, physical activity and stress-coping skills.

4. Get Massages. Scheduling regular massage sessions does more than lower stress levels. Massages can boost the immune system, reduce blood pressure, lessen depression and anxiety, and increase circulation. Getting massages might feel like a luxury, but that doesn’t make them any less therapeutic – consider it an investment in your health and wellness!

5. Meditate On It. In our busy world, meditation is a great tool for temporarily escaping the madness. This ancient technique has helped many people gain mental clarity and overall balance. There are no rules to meditation – you can meditate for any amount of time, eyes open or closed, lights on or off. A main aspect of meditation is breathing and freeing the mind of judgmental thoughts.

Start 2012 with a personal wellness plan and you’ll be on the road to a healthier, happier, more fulfilling lifestyle.

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

You don’t have to skip your outdoor cardio workouts when the winter season sets in – here The Fitness Outlet explains how embracing winter workouts is all about how you dress. Try out this multi-layer system to stay comfortable during most cold-weather workouts.

Inner Layer: The fabric next to your skin should be lightweight, snug-fitting and able to wick perspiration. Check out sporting goods stores for undershirts made of synthetics or acrylic designed for this purpose. Avoid cotton, which absorbs moisture, stays wet and clings to your skin.

Middle Layer: This is the insulation layer, which should also wick moisture and provide warmth. Choose a slightly thicker fabric that fits loosely over your inner layer to trap the air warmed by exercise-generated heat. Fabrics like micro fleece and thermal work well.

Outer Layer: Like a protective shell, this layer shields you from wind, rain and snow. Try a nylon jacket or wind jacket made of waterproof material. Hooded jackets are nice for protecting your head from the elements as well.

Pants: On colder days, layer nylon tights or leggings under your pants to insulate your legs. If it’s raining or snowing, choose tights or running pants made of synthetics that will do a good job of pulling moisture away from your skin.

Hat: A hat keeps your body heat from escaping, which will keep you warmer – at least 40 percent of body heat can be lost through the head. If the weather isn’t terribly frigid but your ears get cold, try an ear band.

Gloves or Mittens: Again, keeping extremities warm can help keep your whole body warm. Mittens are a great option because your fingers work together to build up heat and keep you the warmest. Disposable hand warmers can be found at most sporting goods stores for those very cold days.

Neck Protection: Scarves, neck-gaiters or a ski mask can really help make you comfortable when the wind-chill is brutal. Bring one along to wrap around your neck.

Socks: Socks are important. Choose socks made of a Dri-Fit or wicking fabric to keep your feet warm and dry; smart wool is also a great option in the winter. Cotton socks will hold sweat, cause blisters and possibly cause feet to feel numb. Try toe warmers in your shoes by placing them on the top of your feet, not on the bottom. If you place them under your feet, they can irritate and cause a burning feeling because you constantly place pressure on them as you run or walk.

When you venture outside prepared, you can exercise outdoors year-round!

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

The holidays leave many of us exhausted and a few pounds heavier, so what can we do to beat stress and avoid the dreaded holiday weight gain? Adopt a stress-busting workout program!

One of the best and most effective ways to burn mega calories and relieve stress is interval training. Interval workouts can be tailored to almost any mode of cardiovascular activity, and are created by following a pattern of moderate intensity movement – a five or six on a 10-point scale – followed by bursts of high intensity movement – a nine or 10 on the same scale.

Try our 30-minute treadmill workout for starters – this workout is an example of a three-to-one interval workout, meaning you stay at a moderate pace for about three minutes and then go all-out for one minute.

30-Minute Treadmill Interval Workout:

• Step 1: Start with a five- to seven-minute steady pace warm-up, at a comfortable speed
• Step 2: For one minute, bring your intensity level up to a nine or ten, either by increasing the speed or increasing the incline
• Step 3: For three minutes, take the treadmill back down to your warm-up pace
• Step 4: Repeat the interval – after five or six intervals, cool down with a slow walk and some deep breaths
• Step 5: Don’t forget to stretch

Start your calorie-blasting intervals today and feel good when New Year’s Day rolls around!

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet

On the first Sunday of November, the annual Daylight Savings Time ‘fall back, spring forward’ ritual officially welcomes the fall season, and that means it will get darker earlier. As summer’s light fades, make sure to squeeze the most exercise opportunities out of the remaining daylight hours.

With less sunshine time, many people feel less energized and sometimes even a little depressed. The body produces more melatonin during the darker months, which can cause you to feel lethargic. Exercise triggers endorphins (feel-good brain chemicals) that can elevate the mood, increase confidence, relieve stress and calm the mind.

Set a regular workout schedule, such as lunchtime or another daytime time slot, and keep it as a daily appointment. It’s not necessary to work out for 60 minutes every day to reap the benefits; try fitting just 30 minutes of exercise into your day. If you’re short on time, focus your time on high-intensity strength training – a good strength training session can be completed in a shorter period of time than a cardio session.

Shorter days mean that your early morning or evening workout may now be happening in the dark. Take precautions like wearing bright colors or reflective gear, working out with a buddy or group, and always keeping a form of ID with you to make safety a priority.

These fitness tips are brought to you by The Fitness Outlet, a specialty fitness equipment retailer for fitness facilities and homes nationwide.  For more information about fitness equipment or for additional fitness advice visit us at www.TheFitnessOutlet.com or follow us on Twitter at www.twitter.com/FITOUTLETor join our Facebook fan page at www.facebook.com/TheFitnessOutlet