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By Cliff Koraska, April 14, 2011 9:43 am

Have you hit a plateau in your fitness or weight loss journey? You’re not alone. It is not uncommon to get into a consistent workout routine, with the same exercises day after day. However, our bodies can easily adapt to a specific routine, and improvement in fitness, strength and weight loss is hard to come by.

The key to getting the most out of your time spent working out is interval training. You first need a fitness base, which can be established after a few months of consistent training. Once that base is established, adding variation in different aspects of your routine will keep your body from becoming comfortable with your workout, and therefore, maximizing your results.

Interval training burns more calories, and will help improve both strength and speed.  Breaking up the monotony of your workout with intervals will also help you stay motivated and keep from growing bored with your existing workout routine.

Interval training on the treadmill can be accomplished a variety of ways. Increase speed, intensity and incline for a short period, following those short “bursts” with a short recovery.  Here is a sample treadmill interval workout from LiveStrong.com:

Interval Training Workout
Warm-up, 10 minutes at 3.0 mph
Gradually increase the setting to 4.5 mph and allow your body to adjust to this speed. Then:
Run for one minute at 4.5 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.0 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.5 mph
Recover for one minute at 3.5 mph

Continue to increase the speed at each interval and repeat this pattern for 10 to 20 minutes.

Cool down for 10 minutes at 3.0 mph.

For a more advanced interval training tips, check out this recent fitness tip from Janda Ricci-Munn.

Consult with your physician before beginning any exercise routine.

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By Cliff Koraska, April 7, 2011 4:36 pm

For individuals who are significantly overweight, the thought of losing weight can be a daunting task. There are two keys to weight loss: cutting down the number of calories consumed and increasing cardiovascular exercise.  Weight loss happens when more calories are burned in one day than are taken in.

The American College of Sports Medicine recommends between 30 and 90 minutes of cardiovascular exercise three days per week.  For obese individuals, this can be difficult for many reasons. Exercise can be hard on the body’s joints and muscles. The more the body weighs, the greater the impact on those joints.

Exercising in a fitness center or gym can be difficult too as some exercise machines may not accommodate the weight of an obese individual, as many pieces have a weight limit of 350 pounds. If you are serious about weight loss, consider purchasing residential fitness equipment.

Are you significantly overweight? Consider getting your recommended dose of cardiovascular exercise on a Landice E7 Residential Elliptimill. This elliptical trainer features the lowest step-up height of any elliptical on the market, making it easy for users to access. It also has a maximum user capacity of 500lbs.

(Read more about the L7 Residential Elliptimill.)

Elliptical trainers provide a low-impact workout, reducing strain on cartilage and joints. The continuous motion of the pedals provides the cardio and fat-burning benefits of walking, without the risk of injury that can come from walking on hard surfaces. Most elliptical machines also have moving arm handles, allowing an upper body workout as well as a cardio workout.

When beginning your exercise routine, remember these keys:

• Begin with 30 minutes of cardio per workout, even if you have to start at a slow pace.
• As you begin to lose weight, gradually increase speed, intensity and time.
• Add variety to your workout to stay motivated and keep from getting bored.

Always remember, stepping onto the exercise machine for the first time is always the hardest part. Surround yourself with friends and family who will encourage and motivate you on your weight loss journey.

Consult with your physician before beginning any exercise routine.

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By Cliff Koraska, March 31, 2011 9:48 am

As we age, our bones become weaker, and more prone to fractures and breaks. Muscles also lose their strength, which can attribute to falls resulting in broken bones and other injuries. It is important that we continue a regular exercise routine as we age, to help bones and muscles stay strong. Cardiovascular exercise is also important, to help ward off heart disease.

For an elderly individual, a workout does not need to be intense, but a simple walking program is an appropriate weight-bearing exercise to promote bone and muscle strength, as well as cardio health.

When considering an exercise routine for an older individual, it is also important to consider the terrain of the workout location. Choosing to exercise on a treadmill, is often a safer choice than walking outdoors, as falls due to tripping on uneven sidewalks, or rocky terrain are more likely outdoors.

There are 3 specific benefits of the Landice L7 treadmill in exercise for the elderly:

• VFX Shock Absorption – Landice treadmills provide a walking surface that has been deemed “softer than grass,” which is important for users suffering from arthritis, or former knee or foot-related injuries. (Read more about Landice shock absorption in this article.)
• Low Step-Up Height — Landice treadmills have a step-up height of only 7 ½ inches, making it very easy for users to get on and off the treadmill, reducing the possibility of a user tripping when getting on or off of the treadmill.
• Zero Start Speed — Landice treadmills provide a zero start speed, meaning users can access the treadmill and step onto the belt before it begins moving. This is another factor that can help reduce the risk of falls and injury for Landice users.

Please consult your physician before beginning any exercise routine.

For more information on Landice residential treadmills, visit Landice.com.

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By Cliff Koraska, March 25, 2011 10:17 am

by Janda Ricci-Munn

This week’s sample training session features the infamous “over-under” interval training format.  Over-under interval training is in many ways similar to “fartlek,” the key difference being that true fartlek training does not utilize exact paces, distances and/or durations when specifying periods of hard and easy running.  While fartlek training allows the athlete to run as hard, or as easily as he or she pleases, for as long or as little as he or she would like, over-under work requires that the athlete stick to a pre-determined series of distances and paces.   By employing over-under interval training, the athlete is able to train the precise energy systems he or she is hoping to develop.

Although over-under intervals can be utilized for both aerobic and anaerobic type training, today’s example centers around the development of lactate threshold.  The objective of today’s main set is to stress the athlete’s cardiovascular and aerobic systems by executing a series of 8 minute intervals in which the athlete will hover just below, and just above, his or her lactate threshold.  The most important element of the workout is to ensure that the easier of the two paces, which we will refer to as “baseline,” is adhered to throughout the entirety of the workout, especially as fatigue levels increase late in the session.  A common problem that many runners encounter when executing over-under workouts on the roads or track is that they fail to maintain proper baseline pace upon completion of the more intensive “up tempo” segments of the interval (in today’s example, the 15 sec. “VO2max” portion of each 8 min. repetition) as fatigue levels increase.  This is where use of a treadmill can prove to be exceptionally beneficial; the athlete is effectively forced to maintain goal velocities on both baseline and up tempo segments.

Over-under training is a great way to spice up your approach to interval training and, when planned correctly, can offer the same benefits as standardized interval work.  Athletes should note that in addition to varying speeds, variation of course/treadmill grade is another viable option when approaching this type of training; for example, the 15 second up tempo segments listed below could be exchanged for 15 seconds at 4 – 5% grade while maintaining baseline speed.  Don’t be afraid to get creative with your approach to over-under training, but do your best to keep the training relative to the events you’re training for.

*Please note that this workout is only recommended for experienced, well trained runners who have gained medical clearance from their family doctor to engage in highly strenuous physical activity.  If you’re new to running, see some of my earliest training tips for ideas on how you can bring your baseline endurance up to par and prepare for the more advanced training sessions that I’ll be presenting here in the weeks to come.

Treadmill:  Over-Under Interval Session

1 Hour Total

Warm Up:

• Minutes 1 – 10 = Gradually build from Extensive → Intensive zone by increasing speed by .2 mph every other minute.
• Minutes 10 – 15 = GRADUALLY build to Steady State/low end tempo zone by minute 15 by increasing speed by .2 mph every minute.
• Minutes 15 – 18 = GRADUALLY build to high end tempo effort by minute 17 and maintain through minute 18 by increasing speed by .2 – .3 mph every minute.
• Minutes 18 – 20 = Walk

Main Set:  3 x 8 minutes alternating 45 seconds @ low end of tempo zone x 15 seconds @ low end of VO2max zone.

• 2 minute walk/slow jog between intervals

Post set – Min. 60 = Cool down jog.

*Post cool down jog = 2 – 3 minutes of easy walking.

Post session = Hydrate & stretch followed by eating.  (see some of my “post training” training tips here in the Landice blog archives for additional information on how to stretch and  what to drink/eat once you have completed your workout!)

Training Zones: (Run Specific)

Regenerative:  Super easy/walk in the park effort.  Usually corresponds to <70% of Max Heart Rate.

Extensive:  Easy “base line” aerobic effort.  Usually corresponds to 70 – 75 % of Max Heart rate.  Comfortable effort that you could easily maintain all day.

Intensive:  Elevated/honest aerobic effort.  Usually corresponds to 75 – 80% of Max heart rate.

Steady State:  Concentrated aerobic effort.  90 minute (fast end) – 2.5 hour (low end) race pace. Usually corresponds to 80 – 85% of Max. HR but can be higher in well trained athletes.

Tempo: 45 (fast end) – 90 minute (low end) race pace.  Uncomfortable.  Requires a high degree of concentration.  Corresponds to 85 – 90+ % of max HR in well trained athletes.

VO2max:  By percentage/Perceived level of exertion:

• 90%:  Max effort you could maintain for up to 45 minutes.  HR zone:  88 – 92% of max HR.
• 92%:  Max effort you could maintain for up to 35 minutes.  HR zone:  90 – 94% of max HR.
• 94%:  Max effort you could maintain for up to 25 minutes   HR zone:  92 – 96% of max HR.
• 96%:  Max effort you could maintain for up to 17 minutes.  HR zone:  94 – 98% of max HR.
• 98%:  Max effort you could maintain for up to 10 minutes.  HR zone:  98 – 100% of max HR.
• 100%:  Think max effort you could maintain for up to 6 minutes.  HR zone:  Up to 100% of max HR.

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By Cliff Koraska, March 24, 2011 4:17 pm

Many pieces of exercise equipment won’t just be found in fitness centers or home gyms, but some are also used in medical rehab clinics for patients recovering from injury, surgery or illness.

Treadmills are often used to help patients return to weight-bearing exercise after injury or surgery. They can also be used to help patients who have had neurological damage or spinal injury learn to walk again.

While Landice Rehabilitation & Wellness Treadmills are often used in training of elite athletes, our treadmills have also been used in treatment of neurological,  post-operative conditions and sports-related injury rehabilitation.

Landice Rehab Treadmills feature zero starting speed, a crucial element in any rehab treadmill. Our treadmills also come fitted with extended parallel medical handrails, VFX shock absorption system and patient-attachable safety lanyards. They are easy for patients to step onto, with a low, 7½” step-up height.

The most important factor of rehab for any patient is the ability to specify rehabilitation to each patient’s unique needs. Landice treadmills offer a variety of customized settings for speed and incline, as well as built-in programs designed to suit the user’s needs.

As rehab patients begin training on a treadmill, prevention of further injury should be a primary concern. Landice treadmills come with VFX Shock Absorption, which is designed to significantly reduce the shock of impact on the body’s muscles and joints.

Researchers at Harvard University studied the effects of stiffness of running surface on performance and concluded that a stiffness rating below 15 klbf/ft is necessary for comfort and injury prevention. Landice VFXPlus treadmills have a stiffness of 7klbf/ft — five times softer than grass.

Click here for more about the Landice VFX Shock Absorption system and to watch a video about shock absorption.

Find all the features and options of our Rehabilitation Treadmills here.

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By Cliff Koraska, March 17, 2011 10:00 am

While there is nothing to replace a running workout for runners who are training for a race, the elliptical is the most common go-to machine for cross training workouts. Elliptical machines provide a low-impact cardiovascular workout, reducing the stress day after day of running can put on a runner’s body.

For runners, there are three keys to elliptical workouts that should be considered:

1. While the elliptical is a great alternative to running, it cannot replace a run workout when training for a race. However, elliptical workouts are an ideal solution for weight management and cardiovascular exercise, during cross training, or injury rehabilitation.

1. During an elliptical workout, pay less attention to the distance logged as the time and effort you put into your workout. Aim to exert a comparable amount of energy during your workout as you would in the same amount of time running.  There should be some resistance on the machine to achieve a good cardiovascular workout, but not too much — try to maintain 160-180 strides per minute.
2. Use caution when training for marathons or half marathons – be careful not to overuse the elliptical other than on days of cross training or for injury prevention. To best prepare for a long race such as a marathon or half marathon, running is the best workout.

Varying the incline of the elliptical during your workout is another way to reach a workout level similar to that of running. As with any exercise, interval training on the elliptical is most effective at weight management and maintaining cardiovascular strength.

Please consult your physician before beginning any workout routine.

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By Cliff Koraska, February 14, 2011 3:48 pm

Put down the sweet heart candies, chocolate-dipped strawberries and champagne. The greatest gift you can give yourself this Valentine’s Day is the gift of a healthy heart … a real one, not a hard candy heart.

According to the American Heart Association, an astonishing 81,100,000 Americans suffer from some form of cardiovascular disease (according to 2006 statistics) including high blood pressure (73,600,000), coronary heart disease (17,600,000), stroke (6,400,000) and heart failure (5,800,000). Not news to celebrate.

The good news is that every day people across America choose not to be included in these alarming statistics simply by slipping on running shoes and spending 30 minutes on the treadmill or elliptical machine.

Benefits of Cardio Exercise

• Cardio exercise such as running and exercising on an elliptical machine strengthens the heart muscle, enabling the heart to function more optimally and efficiently.
• Cardio exercise improves efficiency of coronary blood flow (blood that flows through the heart, keeping coronary blood vessels pliable and functioning optimally.
• Cardio exercise helps in lowering and regulating the body’s blood pressure, allowing the heart to more easily move blood through the coronary arteries.
• Cardio exercise reduces and regulates cholesterol — a fatty, sticky substance that can build up in the arteries, restrict blood flow and cause cardiac arrest.
• Cardio exercise helps the body manage blood sugar levels by stabilizing and reducing the amount of sugar flowing through the blood stream.

Valentine’s Day is a celebration of love. Love yourself this Valentine’s Day by choosing heart-healthy habits that promote health. Be sweet to yourself. Your heart will thank you.