Treadmills

Winter is coming and its back to exercising indoors. Treadmills are the overall number 1 choice and are suitable for all users. Now you can exercise indoors away from the rain and cold, any time day or night and at your own pace. From light walking to steep hill hiking to marathon running, the treadmill does it all while giving you a cushioned impact and workout feedback.

Running on a treadmill is one of the most beneficial workouts we can do on a regular basis.
Running uses nearly every muscle in the body, and also helps to improve overall cardiovascular health, as well as improving balance and stamina.
Although running is highly beneficial some people struggle to run due to muscle or joint issues, an advanced weight problem, or an injury that precludes the ability to engage in high-strain, high-impact activities.
If you find it difficult to run then we recommend walking on a treadmill rather than running.
Walking provides many of the same benefits as running, but with far less physical stress on the body; and as with running you have to be sensible when first starting a walking routine.
If you walk at a faster pace you will burn calories at a faster rate.
Your size, stride and speed will affect how many calories your burn in 10,000 steps. For an 70kg woman walking at a fairly brisk pace of 6kph an hour, it would take around 90 minutes and burn more than 400 calories.
Walking will make a huge impact on the way you both look and feel. Walking will also increase your muscle tone, boost metabolism, ease stress, raise energy levels and improve sleep and help you to lose weight.

Once you have decided that a treadmill is the right choice for you, then selecting a model and price range is the next step.

Purchasing a treadmill is a major expense and the majority of people are unsure as to what to look for and what is the best value.
Below is a guideline to assist in your selection:

1. Keep your selection to a reputable brand that has good warranty and back up service. Treadmills are an electronic piece of equipment and take a lot of impact when in use, so you want to make sure that spare parts and service is readily available. There are many cheap imported models on Ebay which overstate their use and size so buyer beware there.
We recommend Bodyworx, York, Spirit, and Paradigm as good quality wholesalers that have been in business many years, have comprehensive service departments and also carry all spare parts.

2. Motor size. Treadmill Motor: First off, the most important component to look for when buying a treadmill is the motor.  Motor sizes can range from 1.25 CHP (Continuous Horse Power) to 3.5 CHP. With a large motor, comes a smoother, more enjoyable workout. If you are going to invest in a treadmill get the largest motor that your budget allows. Don't be fooled by advertising that overstates the HP, its impossible to get 6.0HP!

3. Deck size. The second most important components to look for when buying a treadmill is the deck size. A large deck allows for a more natural, more comfortable run. Treadmill deck sizes range from 40cm x 130cm to 50cm plus x 150cm . Having a larger deck size also allows for a better multi-user experience.


4. Incline: Another important treadmill component to consider is Incline. Most  treadmills come with motorized Incline, allowing the running deck to raise from 0% - 15%. While running at an Incline you can burn more calories than a normal flat surface run.

5. Cushioning:  The cushioning on your machine is important based on your workout style. To accommodate most runners, treadmills has different cushioning systems based on the elastamer cushions. Some models have adjustable cushioning.


6.  Warranty. Ensure the model you choose has a comprehensive warranty, covering the motor with a minimum of 10years, parts with a minimum of 2 years and at least 12 months labour.

7. Additional features. Features vary from model to model so check to see if these are important to you:

• iPod/MP3 compatible with high quality speakers.
• Workout programs designed by personal trainers.
• Workout fans to keep you cool.
• Heart rate monitors to provide quick and accurate readings.
• SpaceSavers design to reduce storage space when your workout is through.
• High resolution displays to track your workout statistics.

8.  Weight capacity: Treadmills vary in their weight capacity, so check to make sure the model you select is suitable for the users weight rating. Always best to over compensate and go for a bigger rating.

Once you decide on the features that will suit your use then it comes time to shop! Our web site http://www.primefitness.com.au/shop/treadmills.php has a large range of excellent quality treadmills to suit all users.

Heart rate monitoring

What's your heart rate?

What most people don't understand is that monitoring your heart rate is essential to achieving your health and fitness goals.

You may think that training is just for athletes but this is not true. I  believe that with few exceptions everyone can start a training or exercise routine that will create change and lead to a fit and healthy life.

Whether you want to change by shedding a few kilos or you just want to feel good about yourself, then here's a way that, if you follow it, you may end up on the wellness road to a new life.

What I'm talking about is Heart Zone Training, the best approach to all-around fitness I've found. This isn't a one-size-fits-all concept. It works for a 50-year-old athletic type, a 60-year old with a family history of heart problems, a 70-year old wanting to improve strength, or an 80-year old who wants to climb to the third floor of a building without puffing. It works for a 20-year-old who wants to get fitter, a 30-year-old who has become more sedentary from too much time in front of a computer, and a 40-year-old who is preparing for a second wedding ceremony and wants to be their best.

Firstly you need to know what your heart rate is while you are exercising at and secondly you need to keep a record of the daily data to offer additional motivation in your quest for a more healthy life.

Before I mention any more guidelines to this please ensure you consult your doctor prior to undertaking any exercise schedule.

The simple and basic guidelines for maximum heart rate are :  220 minus your age which will equal your maximum heart rate.

The average person aiming for weight loss will need to target 60% to 70% of their maximum heart rate.

For example if your age is 50 then your max HR is 170 and 60% of that is 102 beats per minute.

Keep it simple and aim for 100, this will be achieved by walking at a good pace for 60 minutes. Wearing a heart rate monitor will keep you on track and ensure you are in the right zone.

The other great advantage of a heart rate monitor is it will measure your calories burned and although it can be misleading at times it does offer more incentive to keep you moving and on track. And the more incentive the better I say.

There are a number of heart rate models available but we only recommend Polar. They offer a large range suitable for all levels: Polar Heart Rate Monitors

Just make a start

This my first post as a blogger and like everyone else I procrastinated daily about when to start. There is always an excuse, too busy, too tired, lack motivation etc etc.

Sound familiar? Yes well its the exact same thought process that goes through the mind of those overweight and struggling to get healthy and fit.

60% of Australians are overweight or obese, so that's 6 out of 10 of you that needs to take a step and re- evaluate your life and goals.

My best advice? Keep it simple. Just make a start today.

1. Look at what you eat and make a decision to change to a healthier diet.

2. Get up early and take a 60 minute walk everyday.

3. Get a notepad or diary and note what exercise you do everyday.

4. Use a tape measure and measure your waist, hips, thighs, and upper arms. Record this on day one.

5. Buy a set of scales and weigh yourself everyday at the same time, best to do it when you first get up.

Check those measurements everyday

Now divide up your diary into days week by week with space to write down your daily weight, exercise and weekly waist, hips etc measurements.

The recording of daily data is the most important part, because as you build your new habits this will help to motivate you and keep you on track.

Finally always eat within 30 minutes of getting up. I recommend a protein shake before heading off on a walk. This will kick start your metabolism and help with weight loss.

The main thing is make a start today, form a habit and within 14 days you will be on the way to a healthier thinner life.

As I said its simple and what I have listed is very basic and I will expand on each area as we move forward.

Personally I feel that the current focus on diet and weight loss is too complicated and there are too many offers that are just after your hard earned with a promise of an easy solution. A magic pill if you will.

Its been said many times but always rings true, "your health is your most valuable possession".

Start today, decide enough is enough, set a goal.........lose 10kg in 12 weeks. You will be surprised how great you will feel and how the compliments will push you along.