Category: Aerobic Exercise

Best Walking Shoe For High Arches

“Rigid” feet are high arched and tend to stay straight and rigid at the moment of impact with the ground. They do not conform to the shape of the ground on impact. They leave a high-arch impression in wet sand. Stress fractures are more likely than with any other foot type.

Rigid, high arch feet cause extreme wear on the outside of the shoe sole. The foot tends to roll out under weight.

Rigid feet need impact control or well cushioned walking shoes. Injuries from not wearing cushioned impact control walking shoes for rigid feet can be of the more serious variety. Typical injuries can include: stress fractures, shin splints, hip pain, and ankle sprains.

Swimsuit season will be here again before you know it. Are you ready? If you’re like most Americans and have spent the winter months indoors and inactive, probably not. You’ve likely put on a few extra pounds in all the wrong places.

Wondering how to get them off before you have to make that first appearance at the pool? Most doctors would offer this advice: combine a reduced-calorie diet with increased physical activity.

You can start by eliminating all those comfort foods you’ve been enjoying during the long, winter months. Instead, choose healthier dishes like broiled fish, grilled chicken, salads and fruit for dessert.

Improving your diet is only half the equation. You also need to get up off the couch. Most adults should get at least 30 minutes of moderate activity per day, but according to “The Surgeon General’s Call To Action To Prevent and Decrease Overweight and Obesity” fewer than one in three U.S. adults gets the recommended amount of physical activity.

“Nothing else you can do for yourself has more benefit than getting up and getting moving,” says certified trainer Chad Baldwin of Snap Fitness, a fast-growing franchisor of compact, state-of-the-art 24/7 fitness centers in Canada and the United States. “Not only does exercise make you feel better, it has a lot of health benefits.”

In addition to helping to control weight, physical activity decreases your risk of dying of coronary heart disease and also reduces your risk of developing diabetes, hypertension, and colon cancer. Baldwin points out exercise does not have to be strenuous to be beneficial. “Some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session,” he says.

If your company has a gym, use it during your lunch break. If not, join one that is close to work and home so you’re more likely to use it. Many reputable chains will have locations sprinkled throughout the community, and most have expanded their hours in response to members’ demands.

If the public gym scene is not for you there are plenty of other ways to get in shape. Start a walking program. Buy a jump rope - what used to be so easy when you were a kid may surprise you. Consider buying a piece of home exercise equipment. The most popular machines are treadmills, elliptical trainers, and strength training home gyms like you see in those Bowflex ads.

The gem of home fitness equipment is the rowing machine. You work every major muscle group including legs, arms, back, abdominals and buttocks at every session, and you burn calories too. The benefits of a rowing machine are many. One is that you do not need a separate room or even a corner of one to store it. You can compare rowing machines for features. One that stands out for the newbie is the Stamina 1205 rowing machine which is a compact rowing machine for less than $200.

Maybe you want to lose 10 pounds by September, or fit into a smaller dress size in time for a friend’s summer wedding. No matter what type of plan you have created for yourself, the only way you’re going to see results is if you stay consistent. Make the effort to exercise every day.

Schwinn 430 Elliptical Trainer

List Price: $799.00
Buy New: $599.00
You Save: $200.00 (25%)

The Schwinn 430 Elliptical Trainer provides an effective cardiovascular workout by combining upper and lower body flexibility and coordination into one impact-free motion. Elliptical trainers emulate the natural motion of your foot while supporting your heel throughout the stride, making them much easier on your knees and joints. In addition to feeling more natural while working out, regular use on elliptical trainers will increase heart and lung capacity while improving your overall health (and burning calories at the same time).

Avg. Customer Rating: 153 reviews

“My husband and I went shopping for an Elliptical after Christmas in 2007, I have a medical condition that requires only swimming and elliptical exercise allowed for the health of my muscles. the quality in the store was obvious. there are many brands out there and I am glad we hit the stores before we decided to go online. Most of the reviews for this model are positive. I use other places like […] and consumer reports. Schwinn has a great quality in bikes so I looked up the reviews. Some of the reviews stated this was hard to put together, Putting the bike together was actually very easy. I did it myself after asking my 17 year old and husband to no avail. It took me about 2 hours just because I wanted to make sure I did it perfectly. I am not very mechanically inclined. I was very surprised how easy it was. the only mistake I made was I didn’t put the big washers on the wheel connections and the pole connections. I did realize it before I was done and it took only a couple of minutes to fix. Sound wise I cannot hear the trainer at all. the only sound I hear is the beep as it goes through the settings and my shoes when I am in motion. I has a very nice flow and when it changes gear it is very smooth. The only part that might be questionable is the actual computer. It doesn’t look like it will last a very long time if you use it on a daily basis. the buttons are the cheap plastic bubble type that tend to wear very quickly. So far I am extremely happy. I feel like I got at least a 900.00 machine for 599.00 and with free shipping. Couldn’t find anything near the same quality for that price in town. and the stores in town for the cheaper models were running 499.-599. We shopped at big5 and academy sports I can tell you had I bought the ones they had I probably would not have been using them for long. In store the models proform and some other I couldn’t even find on the internet was falling apart noisy and very thin rails and fly wheels that sounded like they were bad already. I will review this again later to help others with shopping. If any changes happen I always make sure I am heard, I like to get what I paid for and this machine is more than expected and it came in a week before I expected it to.”

“Our findings show that the risk of death is cut in half with an exercise capacity that can easily be achieved by a brisk walk of about 30 minutes per session 5-6 days per week…”

Bowflex Series 7 Treadmill

List Price: $1,999.00
Buy New: $1,348.00
You Save: $651.00 (33%)

The top-rated Bowflex Series 7 Treadmill is an intense cardio workout system with a powerful 3.0 horsepower continuous-duty motor and fifteen workout programs, providing ultimate variety in your exercise routine every time. The programs include a wide range of options, including manual, cardio, fat burn, speed interval jogger, hill intervals, heart strength/recovery test, calorie goal, distance goal, cardio heart rate calculation, body mass index (BMI) test, and two custom programs to truly personalize your workouts. In addition, grip and telemetric heart rate monitoring and a backlit LCD computer display track your heart rate and metrics as you exercise.

For your convenience, the treadmill folds up for easy storage and also has a built-in three-speed fan, two bottle holders, and quick-speed keys for your added comfort and ease of use. A generously sized walking and running belt surface area measures 20 by 60 inches and features Bowflex’s unique Strike Zone deck cushioning system for ultimate support, stability, and comfort during your lift-off and landing motions. Whether you’re just starting to get in shape or are a seasoned athlete looking to stay in shape, the Series 7 is a diverse piece of equipment for your home with a speed range up to 11 miles per hour and an incline grade up to 12%, allowing you to customize your workout pace and program every time.

According to Kokkinos, most middle-age and older individuals can attain fitness levels with a brisk walk, 30 minutes per day, five to six days each week. “I do not advocate that everyone can start with 30 minutes of physical activity. In fact, 30 minutes may be too much for some people. If this is the case, split the routine into 10-15 minutes in the morning and another 10-15 minutes in the evening. The benefits will be similar if the exercise volume accumulated is similar,” he said. Full article.

Passion. Romance. Love. In this season when we celebrate the feelings of the heart, it’s also fitting that we should celebrate heart health. This is especially true for women. Sadly, heart disease is the number one killer of women over the age of 25 in the United States.

The American Heart Association is trying to change this situation with its “Go Red for Women” program, which encourages women to love their hearts by understanding the risks they face and how to reduce them.

“We can no longer ignore heart disease,” says Jennifer Mieres, MD, national spokesperson for “Go Red for Women” and director of nuclear cardiology for New York University School of Medicine. “While awareness is important, it’s time for women to take action now.”

So what can you do to keep yourself heart-healthy? Here’s some good advice from the American Heart Association.

1. Stay Active

Your heart is a muscle — treat it like one. The only way to build muscle strength is to exercise. Current guidelines recommend at least 30 minutes of moderate daily activity.

No time to exercise? That’s okay. Don’t think exercise, think action. Instead of the elevator, take the stairs whenever possible; take a walk after dinner instead of sitting down and watching TV; park a few blocks from the office or store and walk the rest of the way.

2. Eat Smart

Healthy food habits can help you reduce three risk factors for heart attack and stroke — high blood cholesterol, high blood pressure, and excess body weight. Set the stage for success by eating a balanced diet with plenty of fruits, vegetables, cereal and grain products, fat-free and low-fat dairy products, legumes, nuts, fish, poultry and lean meats. You should also eat foods low in saturated fat, trans fat and cholesterol. Keep healthy snacks, such as pre-cut fruits and vegetables on hand, and drink plenty of water.

3. Take Time to Just Relax

We all feel stress from time to time, but too much stress over a long period of time, and unhealthy responses to it, may create health problems in some people. If you frequently feel exhausted at the end of the day both physically and emotionally, instead of turning to an unhealthy solution like drinking or smoking, find ways to relax.

There are a number of methods you can use: deep breathing, mental imagery, or simply turning on some soft music and lighting a fragrant candle when you come home for the day.

“The very act of lighting a candle has been proven to help reduce the stresses of every day living,” says Rick Ruffolo, senior vice president of brand, marketing, and innovation at the Yankee Candle Company. “The soft glow of candlelight coupled with your favorite scent can have a calming influence, which helps your body rest and recharge.”

Lighting a candle can help your heart and the hearts of the women you care about — mother, sister, daughter and friends — through Yankee Candle’s “Light a Candle for your Heart” program, now in its third year of supporting the “Go Red for Women” movement.
According to Ruffolo, “We all care about the women in our lives. Most of our customers are women, so at Yankee Candle — we’re even more passionate about supporting causes that help our customers live healthier lives.”

Yankee Candle has donated over $150,000 the last two years to help encourage all women to adopt a healthier lifestyle including regular exercise, eating right, maintaining a healthy weight, and not smoking. The company hopes to top that number this year through donations generated by the sale of its candles. Learn how you can help at www.yankeecandle.com.

4. Quit Smoking

If you smoke cigarettes (or cigars), your risk of developing coronary heart disease is two to four times that of nonsmokers. You also have a higher risk of illness and death from heart attack, stroke and other diseases, including lung, mouth and throat cancers; chronic lung diseases and infections; congestive heart failure; and peripheral vascular disease (in the legs and arms).

The good news is that when you stop smoking — no matter how long or how much you’ve smoked — your risk of heart disease and stroke starts to drop. It is cut in half after one year without smoking, then continues to decline until it’s as low as a nonsmoker’s risk.

5. Maintain a Healthy Weight

If you have too much body fat, particularly around the waist area, you’re putting yourself at risk for a myriad of health problems, including high blood pressure, high blood cholesterol, high triglycerides, diabetes, heart disease and stroke. Try to reach a healthy weight — and stay there. To lose weight, most women should eat 1,200 to 1,500 calories a day, but not less than 1,200.

So – start a new tradition this year – one that will help your heart and the hearts of those you love for years to come. To learn more about heart-healthy habits go to www.goredforwomen.org. Happy Valentine’s Day!

Omron HJ-112 Digital Premium Pedometer
Amazon Price: $24.99


Customer Review: After trying the pedometer for a few days to see how many steps I take in a normal day, I was very motivated to improve! I have been trying to get the recommended 10,000 steps a day and it’s nice to have a product that is so accurate!

Omron HJ-720ITC Pocket Pedometer with Advanced Omron Health Management Software
Amazon Price: $29.99


Customer Review: I’ve used quite a few pedometers in my day and this one is by far the best. Not perfect, though. Some of the pros: the flexibility of being able to carry it in your pocket or bag is not to be underestimated. If you want to wear your pedometer to work but don’t want it to be obvious, this is ideal. I also love the software option. In the past, I would mark my progress in a little notebook. But the fact that you can plug the unit into your computer and instantly see your data in the form of charts and graphs is great! Seeing a visual display…

Omron HJ-151 Hip Pedometer for Aerobic Activity
Amazon Price: $13.99


Customer Review: I bought 5 of these Omron pedometers for my project walk it off group at work, 4 work great, one sadly does not count all of the steps. It is nice to see the total steps for 7 days as a comparison, and the mile count for that many days. Just wish it counted all steps taken more accurately with regards to one of the pedometers. Perhaps Amazon will send a replacement for the one dud.

Omron HJ-150 Hip Pedometer
Amazon Price: $12.49


Customer Review: I like this pedometer, as it just counts steps, no measuring strides, etc. also can review the past 6 days, as it starts anew after midnight. just have to clip it on and go. I wear mine from morning to bed time. a great purchase for my needs.

Safety Leash for Pedometer (1) Unit. Helps Save Pedometers From Loss
Amazon Price:


Customer Review: I wear a pedometer everyday, and have had a lot of trouble with the plastic clips breaking. I went through 4 plastic replacement clips in a year until I found this metal one. Perfect!

Elliptical machines are the next wave in low-impact cardiovascular exercise machines and continue to grow in popularity. By simulating motions experienced through walking, stepping, cycling, and skiing, elliptical exercise equipment provides a smooth low-impact motion while building strength in the arms and legs.

Similar to the exercise position for treadmills, elliptical trainers are used by standing in an upright position while holding the handrails of the machine. With an elliptical trainer, however, your feet remain in the foot pedals throughout the exercise regimen and circulate in a smooth and seamless motion, resulting in little to no impact on the knees, back, and hips.

Schwinn 418 Elliptical Trainer
List Price: $999.00
Buy New: $679.00 (On sale from $799.00)
You Save: $120.00 (15%)

Features:
• Measures 66 inches long by 25 inches wide by 66 inches tall
• Pedals measure 16 by 7 inches and are oversized with a lengthened 18 inch stride
• Maximum user weight: 275 pounds
• Warranty: frame - 15 years; parts - two years; electronics - one year; labor - six months; wear items - six months
• Features 12 workout programs with 8 computer-controlled magnetic resistance levels

Schwinn ellipticals are the natural progression of the company’s biking tradition. Everyone is familiar with the Schwinn bicycle name, so you won’t be disappointed with their ellipticals which are made with the same rugged care.

Schwinn makes two machines in the low to mid price range for elliptical trainers. They are the Schwinn 418 elliptical trainer, and the Schwinn 438. Both these ellipticals are highly rated by consumer testing organizations and draw praise from customer reviews. Schwinn ellipticals are considered the best elliptical machines in this price range. The Schwinn 418 elliptical trainer is made by Nautilus and is the lower priced of these two models.

Most commercial elliptical machines have a rear flywheel. Schwinn ellipticals come with the flywheel on the front of the unit and still manage to keep the ride smooth and comfortable. Schwinn recommends a maximum user weight of 275 pounds for the 418 and 300 pounds for the sturdier Schwinn 438 elliptical.

The pedals are over sized at 16 by 7 inches with a lengthened 18 inch stride which means that almost all users will feel comfortable and secure with their stance.

The quiet magnetic resistance Eddy Current Brake provides smooth speed transitions an especially attractive feature for interval training.

The more than ten workout programs include: rolling, valley, fat burn, ramp, plateau, intervals, mountain, heart rate, and manual mode. An LCD display shows time, speed, distance, revolutions per minute, resistance level, calories and calories per hour, load, and heart rate and course profile. The 418 has 8 resistance levels and the 438 has 16 resistance levels.

Schwinn elliptical trainers are compatible for all ages and fitness levels and allow you to select the difficulty level through the incline and intensity settings. Additionally, elliptical exercise allows you to determine the complexity of your workout based on your needs, all while listening to music, watching television, or reading a magazine while exercising in the comfort and safety of your own home.

Tags: Elliptical machines, Schwinn ellipticals

Exercise rowing machines are a great way to get aerobic exercise. The more muscles you use when you exercise, the less time it takes to give your body a full workout.

Rowing moves your body through a wider range of motion than most activities, stretching your muscles and rotating your joints. Exercise rowing machines works out muscles in your arms, legs, stomach and torso building muscular strength and endurance.

Kettler Kadett Outrigger Style Rower Rowing Machine
List Price: $699.99
Buy New: $589.00
You Save: $110.99 (16%)

Stay in peak shape and train in your own home with the Kettler Kadett rowing machine. With the special outrigger design’s circular movement, the Kadett closely simulates the actual process of rowing on water. It features two hydraulic cylinders with the ability to set force resistance on a scale of 1 to 12, and a comfortably ergonomic seat with smooth running rollers mounted on rails. It also has moving foot plates with adjustable straps, folding oars with continuous force adjustment, and an anti-slip base that protects the floor.

The Kadett is outfitted with a training computer that provides info on time measurement, number of oar strokes, speed of strokes, distance covered during training session, total distance, energy consumption, and pulse rate. You can program settings for desired distance covered and stroke speed and receive visual and audio signals when you’ve reached your goals. It has a 250-pound weight capacity and measures 59 x 67 x 18 inches.

Rowing is an especially balanced form of exercise that involves all the main muscle groups and increases the efficiency of the heart and circulatory systems. It also encourages the metabolism and raises the ability of your organs to absorb oxygen.

Your heart and lungs can also benefit from rowing exercise. The benefit of rowing exercise is similar to other forms of aerobic workouts. The continuous upper body motion is also great for raising your heart rate to your target zone.

Rowing burns calories faster than biking, is easier to do and rowing can even firm up your butt. Rowing is a smooth motion, rhythmic and impact free activity that puts little strain on the muscles and joints if done correctly.

However, people with back problems should proceed with caution because rowing can put a strain on your back. Always check with your doctor before starting any exercise program.

Rowing is a very versatile sport that can be done indoors or out. It is a complete exercise that is satisfying, enjoyable to do and provides a balance of fitness benefits.

You can get a great workout with rowing whether you are indoors, on an exercise rowing machine or outdoors enjoying the fresh air. You can row solo or join a local rowing club for the social benefits.

The steady rhythm of rowing will challenge your body, but it can also help calm your mind. Picture yourself rowing outdoors on a quiet lake; your body, your mind, the boat and the water all blended into one blissful space in time.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment.

Tags: Exercise rowing machines, aerobic exercise

Are you looking for a 5k training program? When you start looking you see many program offering beginner programs and advanced programs. What is interesting is that most beginner programs are too many miles for the average beginner. The key to effective 5k cardio plans is for every person to have their own heart rate profile. With optimal heart rate training every workout will be optimized for the greatest impact for your results. Heart rate training is for advanced and beginners; the difference is the heart rate profile not using a heart rate monitor.

Omron HR-100C Heart Rate Monitor
Buy New: $31.89 (On sale from $59.99)
You Save: $28.10 (47%)

Omron HR-100C Heart Rate Monitor Knowing your heart rate is important because if you are working out too hard, your activity can become counter productive and strain muscles. To achieve an effective workout, no matter what the aerobic activity, you must maintain your heart rate at a proper level for a minimum of 20 minutes. The proper level is generally 65%-85% of your maximum heart rate. Mounting bracket to mount watch receiver to most treadmills and bicycles Time of day display and daily reminder alarm feature 1 year warranty

The most effective cardio workout for running faster races and burning fat is interval training. Interval training is short durations of high intensity followed by short durations of low intensity and then repeated. Most programs only offer interval training for advanced programs though effective programming is good for all levels. The key is a persons heart rate profile. The most advanced you are the higher heart rate you want to train at for your interval.

Each person has a different level of fitness associated by their heart rate. As you run the energy required needs a certain consistent heart rate produce the energy. The more fit you are the lower your heart rate is for a given speed. This is why heart rate training is so effective. By finding a persons targeted heart rate profile you can make sure each workout is training in the right zone to optimally improve your performance. Often, peoples lack of results comes from not training hard enough, or very common with cardio runners is overtraining by running with too high of a heart rate on every workout.

What is important for your metabolism and race speed is the rate at which you burn calories not how many calories you burn. This is why walkers and people who run mile after mile seem to never achieve their results. The more calories you burn the more calories you need to eat to restore energy back to your muscles cells. It is challenging your muscles to burn more energy by going harder relative to your fitness level forces your metabolism to improve and than makes you fun faster and burn more fat. People after completing an interval workout burn more fat 24 hours after their workout than any other form of cardio or strength exercise.

Though the interval workout is important it isn’t the only workout that makes an effective 5k running program. Two other key workouts is a threshold workout and a long day. The threshold workout is a medium intensity workout that almost no person does. The reason why is people can always go harder and there is this myth that you have to push yourself in every work to your max. The other reason is people go on their slow steady pace never picking up the pace for a shorter run. An optimal threshold workout is between 15-30 min. If you can last longer than 30 min. you should run faster. When you run at your threshold level you are at the max at what your aerobic metabolism can burn for energy. When you go harder your anaerobic metabolism is kicked in to produce the needed extra energy. A threshold workout trains your body to burn energy the most effectively utilizing oxygen. It is the best workout for creating a good race pace.

The long day is the last workout you need every week in your 5k training program. Having running session that go for slower speeds and longer durations trains your body to burn fat and increases effectiveness of burning energy while running. You only need to do one long day a week and spending hours doing cardio during every workout may be a key reason why you are no longer seeing results.

To truly see your results you want a program that creates a personal heart rate profile. The charts on most treadmills are not accurate and the doctors who came up with the charts admit they made them up as a best guess for insurance companies and were never supposed to use as training heart rates. The other major key as you continue to run is a 5k program that uses specific and multiple threshold and interval workouts. The workout that worked for the first month wont work for the second as your body needs a new stimulus. With proper heart rate profiles you will be running your first or fastest 5k in no time.

Find personal trainer fitness and nutrition information you are seaching for at LiveLeanToday.com. LiveLeanToday.com has a full library of diet, exercise, and supplement information.

Tags: heart rate monitor

Science Daily — Researchers from the University of New South Wales (UNSW) have found an easier way of getting off those extra kilos you may have gained over the holiday season.

The team has trialled a different way of exercising, which burns more fat than regular continuous exercise.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said the team leader, Associate Professor Steve Boutcher, Head of the Health and Exercise Science program, in the School of Medical Sciences at UNSW.

The study involved a group of 45 overweight women who cycled three times a week over a 15-week period. Professor Boutcher said this would be applicable to other types of exercise such as swimming, walking, and rowing. The results have been presented at recent meetings of the Heart Foundation and American College of Sports Medicine.

Stamina 1205 Precision Rower
List Price: $250.00
Buy New: $179.00
You Save: $71.00 (28%)

Rowing is widely known to be one of the best all around fitness activities. With the Stamina 1205 Precision Rower, you’ll use all major muscle groups including legs, arms, back, abdominals, and buttocks. Rowing provides aerobic conditioning as well as strength training, which makes rowing a very time efficient exercise. This dual-purpose workout is a great calorie burner as well. Because rowing is an impact-free activity, it can be a lifelong form of exercise. Not only that, but rowing is also one of the few exercises that can strengthen the back. The 1205 rower features a precision-extruded aluminum beam, a smooth hydraulic cylinder action, and a deluxe ball-bearing roller system. The thick-padded seat and pivoting foot plates assure your comfort. Completing the picture is the adjustable tension controls and the single button multi-function monitor.

“We think the reason that it works is because it produces a unique metabolic response,” said Professor Boutcher. “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”

The women lost most weight off the legs and buttocks.

“This maybe unique to this type of exercise,” said Professor Boutcher. “We know it is very difficult to ‘spot reduce’ troublesome fat areas. When you do regular exercise, you tend to lose fat everywhere and you tend to look emaciated. Our results are unusual but were consistent across the women who performed the sprinting exercise.”

“Overall, any type of exercise is good. You just have to work out your objectives, whether it is to increase muscle, lose fat, or enhance other aspects of your life such as improving the quality of your sleep,” said Professor Boutcher.

And there is a positive message for some people who are overweight.

“A lot of people are fat despite having a good diet and a high level of physical activity,” he said. “But being ‘fat and fit’ is much healthier than being lean and unfit. Those overweight people who don’t have excessive fat around their abdomen and don’t have low grade inflammation typically stay healthy and don’t become diabetics.

“The message that fat is awful is an exaggerated one,” he said.

Dr Gail Trapp was the Chief Investigator on the research.

Note: This story has been adapted from a news release issued by University of New South Wales.

Tags: Rowing, Stamina 1205 Precision Rower

Science Daily — If one part of your car isn’t properly maintained, it can affect how the entire vehicle runs – especially if you’re taking a long trip. The same can be said for the human body. That’s why, when it comes to fitness in space, it’s important to create a program addressing the whole system, parts included.

Building on decades of research studying athletes and performance, Levine and colleagues at the Institute for Exercise and Environmental Medicine (IEEM) at Presbyterian Hospital of Dallas, which is a collaboration between Presbyterian and UT Southwestern Medical Center, have developed an exercise training program that varies intensity and duration, combines strength and aerobic work, and includes a specially-designed oral supplement of potassium-magnesium-citrate. The supplement is known to prevent kidney stones by reducing urinary excretion of calcium.

Levine is testing the rower machine regimen as part of a bed-rest study designed to simulate how weightlessness affects the body.

“With bed rest, subjects don’t bear weight on the lower body, much like the effect of floating in space. The bones bear less weight and the muscles are used less,” said Levine, a cardiologist, professor of medicine at UT Southwestern and director of the IEEM.

When confined to bed rest, participants lie on their backs with their heads tilted slightly below their feet.

“In this position, the heart works about 15-20 percent less than during normal living conditions, there are changes in blood pressure and work capacity is lessened,” Levine said.

The study involves 24 subjects divided into three groups, undergoing five weeks of bed rest. One group is sedentary and serves as the control group. The remaining two groups perform exercise training while in bed. Half of the training subjects receive the potassium-magnesium-citrate supplement and the other half receive a placebo.

“We chose rowing for several reasons – it uses a large muscle mass, it is non-impact so there are low chances for injury, and astronauts could use similar equipment in space,” he said. “Because of the unique cardiovascular stresses of the combined static and dynamic work, rowers have the largest hearts of any other competitive athlete.”

Static exercise, also known as strength training, exerts muscles at high contraction intensities sufficient to impede blood flow into the muscles. Dynamic or endurance-type exercise is the regular contraction of large muscle groups, characterized by activities that keep muscles moving and the blood pumping through them, like swimming, running and cycling. Rowing combines both types of exercise into a single training activity.

Of the training group, subjects perform exercise by sitting on a rowing machine with their knees level to their hearts, never standing up. The control group sits on the rowing machine for the same amount of time (no more than 30-45 minutes per day) but does not row.

“Participants train with the same periodized (or highly varied) regimen that athletes use to achieve maximal physical benefit: a program consisting of base training followed by threshold, interval and recovery training,” Levine said.

The base-training session consists of moderate rowing exercise performed at a level where subjects can still carry on a conversation, but with slight shortness of breath. Threshold training, occurring one-to-two days a week, is a little faster. Called the maximal steady state (sometimes also referred to as the ventilatory or lactate threshold), subjects performing at the threshold level are working at their maximum sustainable effort.

“Professional marathon runners run at this level; pushing themselves but not sprinting,” Levine said.

The interval training segment is a high-intensity, non-sustainable exercise effort where subjects push their hardest for about one-to-three minutes, building power and explosive-type energy. Each interval training session is followed by a recovery session where subjects exercise at low intensity. The regimen includes one long, slow distance effort.

“We’re finding that this kind of exercise, performed in this manner, preserves cardiac size and function, muscle mass and bone mineralization,” Levine said.

Throughout the study, researchers track progress through several diagnostic resources: invasive measures of cardiac performance using heart catheterization, magnetic resonance imaging and spectroscopy of the heart and muscle to look at changes in tissue, and ultrasound measurements of both the heart and bone to see how the heart is functioning and to assess the quality of the bones of the lower extremity.

“Our ultimate goal is to develop a single, integrative exercise prescription for astronauts to use on long missions that will prevent the bone demineralization, cardiovascular deconditioning and muscle atrophy that leads to health problems in space.”

On Earth, the exercise regimen can be used to treat patients experiencing post-operative weakness, obesity, hypertension, heart disease, orthostatic intolerance and osteoporosis.

“We’re already employing this strategy on patients with Postural Orthostatic Tachycardia Syndrome (POTS), and are seeing very satisfying results,” Levine said.

POTS is a disorder whose sufferers experience problems when standing such as an excessive heart rate and low blood pressure, causing dizziness.

NSBRI, funded by NASA, is a consortium of institutions studying the health risks related to long-duration space flight. The Institute’s science, technology and education projects take place at more than 70 institutions across the United States.

Note: This story has been adapted from a news release issued by National Space Biomedical Research Institute.

The Step F1011W Original Health Club Step
Amazon Price: $99.95


Customer Review: My knees are bad so I can’t use it much for stepping but when I do it’s great. Perfect size. I use it as a bench press too. Works great. It’s once piece of equipment that was well worth the investment.

The Step F1010W Original Health Club Step
Amazon Price:


Customer Review: The good:

It’s lightweight, assembles easily.

The bad:

It shouldn’t be used with weights if you’re over 200lbs.

I’m around 210 and standing in the center, it sinks and flexes way too much.

Stand in the middle, towards the edge and you sink into it (I do).

It isn’t as sturdy as the Reebok version. The base blocks make it easier for it to tip over while you’re using it.

The Step F1005 Original Health Club Step
Amazon Price: $79.99


Customer Review: Still can’t understand why they have to put a 200lb limit, thereby scaring away folks weighing more. This thing is indestructible! My sister and I have stepped on identical Steps for over 10 years and hers is still in as great condition as mine. She was up to 260lbs a few years back and jumped all over this Step and the thing barely budged. I’ve seen other 200lb+ steppers using the Original Step and it just won’t give even a tad. It can take it. Start selling it for up to 250lbs at least!

Cathe Friedrich: Butts and Guts
Amazon Price:


Customer Review: Cathe uses every exercise known to tighten those buns!! And, the core workout is also very thorough. I’m in my 60’s and have abdominal definition so I know this tape works!

Cathe Friedrich’s Hardcore Series: Muscle Max DVD & FREE Resistance Band
Amazon Price:


Customer Review: I finished this DVD for the 2nd time today and WOW! My legs were shaking, literally! This is definately a DVD that you can grow with. I always thought I had pretty good strength; that was until I tried lifting with Cathe! I feel like a weenie now compared to her weights. However the great thing about it is, as you get stronger, you work up to her weights and perhaps beyond.

It offers several premixes if you are short on time or just want an upper body workout. If you select the full routine there are even a few Ab exercises thrown…

Step aerobic exercise is all about the technique but you cannot do anything without step aerobic exercise equipment. You want sturdy steps that adjust to 4, 6 and 8 inches with non-marking, non-slip rubber floor pads. You could also do step aerobic exercises on a door step or regular stairway but there is more than a little science involved in determining the exact height of aerobic step equipment. The cardio effect comes from lifting your body weight with your leg muscles. The Step Aerobic Step comes with a 53-minute All-Step Video, featuring premiere step aerobic instructor Cathe Friedrich.

You can get more sophisticated than static aerobic exercise steps. If you are limited on space yet want a great cardiovascular and overall strength workout at home, Staminas InStride Plus Electronic Mini-Stepper is the solution. The InStride Plus Electronic Stepper adds upper body toning bands for a toned back, arms, shoulders, and torso. You get a workout like the larger, more expensive steppers, but with a stepper that is affordable, light-weight enough to take along, and small enough to store at home or at work.

The Tony Little Gazelle Edge is not a traditional eliptical machine although it is sometimes referred to as such. A better name is elliptical strider. Whatever the term even the most basic (under $100) model of the Tony Little Gazelle does provide you with a good, low-impact aerobic workout.

The machine is very easy to use and is suitable for all fitness levels and ages. You can integrate a full range of motion into your workout that lets you go from a slow walk to a full run with no sudden stops. You work all the big muscle groups - legs and arms - so you get aerobic and resistance training in one easy workout.

The Tony Little Gazelle has three things going for it. It is inexpensive. It is simple to set-up and use. It can be moved and stored without hiring a moving crew.

You are not going to get any fancy pre-programmed workouts, or a flashy LCD display. Most of that stuff is of questionable value to begin with anyway. You are better off getting a chest strap heart rate monitor with the money you will save on the Gazelle.

There is a 3 video set called the Gazelle Total Body Workout, if you feel like you need the instruction. Most people will not. Get on the Gazelle, get those arms and legs moving, and the heart pumping, and you are doing aerobics and resistance training without thinking about it.

Tags: Tony Little Gazelle

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While dehydration is a common concern for runners, the role and impact of hydration is largely misunderstood. Most runners simply do not exercise long enough for dehydration to be a threat. In fact, there is no sound scientific evidence that supports the idea that dehydration is a significant danger for runners. Increasingly, the reverse problem arises, where runners drink too much, causing a condition known as hyponatremia which can be fatal. The rule generally adhered to is that runners should drink no more than one cup (8 oz.) every 20 minutes while exercising.