Try a Treadmill & Burn Fat
As is often the case in life, the simplest things are often the best. So too with exercise. For example, one of the best forms of exercise, running is a direct outgrowth of one of the first things we learn to do—walk. And running & walking can reap great physical benefits as we get older.
Indeed, along with swimming, running offers one of the best overall workouts. But running does have its drawbacks. Prolonged running, especially on hard surfaces, can wreak havoc with your lower body, also extremes of weather and temperature can complicate or curb even the most ambitious running program.
The exercise machine industry has responded with all types of indoor machines. One that continues to grow in popularity is the home treadmill.
Here are three key reasons: 1)Convenience—Most people prefer not to exercise outside when it is cold, wet, or dark. Even if you have access to a gym, finding a regular time to run during a busy week’s schedule can be difficult. Owning a treadmill solves these problems; people who own one can exercise more often. And, since most people are familiar with the basics of walking and running, treadmills are easy to use. 2)Physical Benefits—Exercising on a treadmill has wide-ranging benefits. Walking or running on a treadmill has great cardiovascular value for the heart, lungs, and circulatory system. It’s a very efficient way to lose body fat, and, since it’s a weight-bearing activity, it has musculoskeletal benefits as well.” Because running can reduce stress, you actually feel calmer and more relaxed (albeit sweaty). 3)Low-Impact Workouts—Despite all its benefits, years of walking or running can take its toll on feet, legs and hips, especially if you exercise on hard surfaces like asphalt or concrete. Treadmills, particularly higher-end models i.e. American Motion Fitness Treadmills, with built-in shock absorption properties, can reduce the stress placed on your feet, legs, and joints
by Sean Crowley
Why do Strength Training – by Dr Chris Hanna (MB.ChB, FACSP, DipSportsMed)
Strength training is an important component of maintaining ones health and fitness. Its benefits include maintaining muscle mass and strength, maintaining bone density, improving postural control and reducing the risk of falls.
The American College of Sports Medicine (ACSM) has put out two position stands on exercise and physical activity for adults of all ages1, 2. They recommend everyone (with very few exceptions) should engage in regular strength training, aerobic exercise and flexibility exercises, and strongly recommend that emphasis should be placed on factors that will result in permanent lifestyle changes.
The ACSM recommends that resistance training should take place 2-3 times per week. The benefits of strength training depend on a combination of frequency, intensity and duration of training. Any training programme should be individual specific, but some general guidelines are:
- While multiple set regimes will give greater benefit, they take more time, and benefits can be achieved with as little as one set per exercise
- All major muscle groups should be included in the training programme, over a minimum of 8-10 different exercises
- Most people should complete 8-12 repetitions per set, but 10-15 repetitions may be more appropriate for older people
- Resistance training should be progressive in that repetitions or load should increase with time
Aerobic exercise is as easy to get as going for a walk, jog, cycle or swim. Increasing aerobic activity can even be achieved by parking a little further from work and walking the last few blocks, using the stairs instead of the lift or jump on the treadmill at home. Resistance training is a little harder to build into daily activities. Options are to join a local gymnasium, or to set up a home gym. The advantages of a gymnasium are that there is usually a variety of free weights and machines to train on and there is a social side to training as well. The disadvantages include the time it takes to get to and from the gym, and the fact that you have to share the facilities with varying numbers of other people.
The main advantage of a home gym is that there are fewer barriers – you don’t have to leave your home, you are in control of when you train, you can train any time you like. If you want to have someone to train with, you can invite a friend around to be your training partner. This works very well, as you can be recovering from your set while your partner does his or hers.
The Paragon M2 Multi Gym is an excellent choice for a home gym. It is very well designed and well engineered.
The key design features include:
- Small footprint: The floor space taken up by the M2 multi gym is about the same as a treadmill
- Safety: Most of the exercises can be done with the back or chest supported. Upper body exercises can be performed using the one piece press-arm, which allows for more control especially if you are recovering from an injury or new to training. The solid press arm travels in a natural arc which also helps maintain good form.
- Flexibility: One of the criticisms of weights machines is that they don’t allow for the strengthening of joint stabilising muscles. The M2 gets around this by having revolving strap handles. Beginners can start using the press arm, but more advanced trainers can use the strap handles for a less stable, more challenging workout.
- Variety: I find it amazing that one machine can allow you to perform so many different exercises
- Expandability: The M2 comes with a very good weights stack, but if you ever feel that this is not enough for you, it can be expanded by the addition of more weight. There are optional leg press and abdominal bars that can be added to the basic machine as well.
- Ease of use: Seat height, press-arm position and weights are all very easily changed.
There are some very nice touches that show that the designers have put some thought into this quality product. For example:
- The weight stack pin is magnetised, it pulls itself in with a little clunk and doesn’t rattle during use
- The cowling around the weight stack is made of cloth which helps keep the noise down when training as well
- The pull-down bar and the revolving strap handles have plastic clips that hold them out of the way when not in use
- The wide-grip pull-down bar is very light – this has two advantages, it is easy for anyone to change, and its weight doesn’t negate the weight of the stack. You have to feel it to believe it.
- There is a storage stand for whichever pull-bar is not being used.
Strength training is an important part of everyone’s lives. If you want to keep yourself strong and healthy you should be doing some form of resistance training 2-3 times a week. If you want to make a commitment to a permanent lifestyle change, purchasing a good quality home gym that is easy and pleasant to use is a worthwhile investment. I have found the Paragon M2 Multi Gym to fulfil all of these needs.
- ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults. MSSE. Volume 30(6), June 1998, pp 975-991
- ACSM Position Stand: Exercise and Physical Activity for Older Adults. MSSE. Volume 30(6), June 1998, pp 992-1008
