Kettlebells are essentially iron balls with handles, and they have been used in Russia for over 100 years to train athletes, military personnel, police, and students of the martial arts. The key to the success people have with kettlebells is due the types of ballistic exercises that they enable. Ballistic exercises are fast moving and work through the combination of a high number of reps and the integration of multiple muscle groups. This recruiting of muscle groups working together to complete the rep, is the reason for the success of this type of training. This allows the average person to work their entire body in a shorter amount of time than through traditional strength training, and you gain the benefits of a cardiovascular workout as well.

Some of the same exercise that have been traditionally performed with dumbbells are more effective when using kettlebells because of the way kettlebells are made. The weight of the kettlebell is not centered, which makes you work much harder to do the moves properly. In addition to giving you a more thorough, effective strength training exercise, kettlebell training also trains your body to produce sudden decelerations, essential in many sports as well as in daily activities. Kettlebell training also helps keep your back and shoulders healthy and allows you to build strength and lose weight without sacrificing flexibility.

Kettlebells come in different weights ranging from 5 to 100 lbs.

Check out the kettlebells and instructional booklet at the HealthStyles Exercise Equipment store nearest you.

Kettlebell Videos

Basic Kettlebell Circuit Video

Kettlebell Exercises for Women Video

Weight Loss Kettlebell Workout Video

X-Ride 3: The X-Ride 3 is the first lower body only seated elliptical from Octane, or anywhere for that matter! This new seated elliptical is a great alternative to a recumbent bike and provides a workout that builds leg strength and power while providing calorie burning cardiovascular exercise at the same time!

X-Ride 4: The new XR4 delivers a powerful, results-driven workout in a sleek, compact package for your home. The XR4 broadens your options in the elliptical category and provides a total body workout that will help you burn 23% more calories than on a typical recumbent bike.

Click here to shop for Octane Fitness Ellipticals.

The appeal to the PTS System is the dual action system that allows full free range of movement for any exercise, yet still allows the safety and peace of mind of a traditional Smith Machine. Another appealing feature is that you can start with the basic dual action Smith and add to the system as your budget and needs allow. The full ensemble includes the dual action cage, 200lb lat tower with low row and calf block and a 150 lb shrouded cable crossover with high-low pulley.

Click here to view all Hoist Strength Training Equipment

Hoist PTS-1000 Dual Action Smith Cage 

Hoist PTS-1000 Dual Hi-Lo Pulley Option 

Hoist PTS-1000 Lat Pulldown Low Row Option 

Hoist PTS-1000 Weight Stack Shield Option 

Contact your local HealthStyles Exercise Equipment fitness consultant for the best product recommendation to meet your personal goals, abilities, and budget.

Treadmill Training vs Outside Running

Cold, snowy weather is treadmill time. But when the weather warms up It’s time to put the long winter behind us and get ready for summer. The cold, rain, ice and snow of winter tend to wreak havoc on our fitness level and the condition of our bodies. No matter how hard we try to stay in shape, the bad weather and short days make keeping fit a difficult task. Spring is the time to shake off the rust and regain some of that lost fitness. Like many of you, I have spend a lot of time on the treadmill during the winter. When the weather becomes more pleasant I look forward to doing most of my running outdoors. I usually manage to stay in decent shape with my daily treadmill workout, but I always look forward to getting out for some long training runs in the fresh air.

Running on the treadmill offers fitness and calorie burning benefits that are very similar to outside running. However, there are differences between free range running and treadmill running. The primary differences are the lack of wind resistance on the treadmill, the flat, unchanging surface of the treadmill deck and the effect the moving belt has on your running or walking stride.  Here are some tips to help you overcome these training differences. In warmer months you will no doubt be doing more of your training outside. It would be highly advisable to make your treadmill workouts mimic your outside exercise as closely as possible. If you follow these guidelines there will be a seamless transfer between your treadmill workout and outside running.

Overcoming the Lack of Wind Resistance

One of the most obvious treadmill training problems is also the easiest to overcome. The lack of wind resistance and the assistance of the moving belt make treadmill running slightly easier than free range running.  When running on the treadmill you are running in place. You are not moving through the air. When you run outside the air creates resistance. Studies have estimated that outside air resistance creates an increase in your workload of between 2% and 10%, depending upon your running speed. The faster you run, the more of an effect the air resistance has on you. This problem is very easily overcome by elevating your treadmill to 1% or level 1. The slight incline will make your treadmill workout more equal to running outside on level ground.

Overcoming Running Surface Differences

When you run outside you are moving over changing terrain. The slant and incline of the ground is always changing. The surface you are running over may also change. You might move from concrete to gravel or grass to asphalt. The smooth and even surface of the treadmill cannot be made rough and uneven. The main negative result of this is the lack of propreoceptive training. Proprioception is an important skill when running on the treadmill. Proprioception is basically intuitively feeling and knowing the position and motion of your body, feet, legs, arms, etc. at all times. It is being aware of all of the different actions of your running stride. This is something that, to a limited extent, you do naturally. But to maximize your level of awareness, practice consciously being aware of your position on the belt, the amount of forward lean, the position of your hips, the angle of your feet and all stages of your running stride.

When running outside, you encounter all types of uneven and unstable running surfaces. A changing surface will force your neuromuscular system to become more proprioceptive because it must make split second adjustments in order to keep your body stable and moving in the right direction. The flat and even surface of the treadmill removes this valuable training opportunity. So, if you do most or all of your workouts on the treadmill, you should practice proprioception at all times. You can also use a wobble board. A wobble board is just what it sounds like. It is a board with a half sphere on the bottom of it. It “wobbles” when you step or stand on it. Performing exercises on this type of board will help build and maintain those proprioceptive skills.

Proprioception is important in all running activities, but even more so when running on the treadmill. Runners tend to allow the action of the belt and the lack of wind resistance to change their stride to a more upright, bouncy form with a shorter, less powerful stride. Being more aware of your running mechanics will make it easier to transfer your normal stride to the treadmill and visa versa.

Maintaining Proper Running Form

I do a lot of my training on the treadmill, even during the summer months. I like to do my weekly long runs on the treadmill because I can make the long run more entertaining with some guilt free television time. I have become proficient at making my treadmill workouts and stride equal to my outside running form.

Your running form should not change when you are training on the treadmill. Unfortunately, the moving belt of the treadmill can create havoc with your running mechanics. The moving belt can cause some runners to lean too far forward at the waist in an attempt to “keep up” with the belt. Other runners may run with an extremely “bouncy” stride or may run with a very short and tight stride. You can avoid these form problems by focusing on your running mechanics.

All runners should concentrate on proper form when they run, whether they train on a treadmill or the road. This is especially important for new treadmill users. It is much better to perfect your form right away, rather than acquire bad running form habits that may be hard to break. Good running form is the same no matter where you train.

The most efficient running posture is one that is mostly upright and relaxed, with a slight, whole body, forward lean beginning at the ankles. You should not lean forward at the waist. Your chest should be pushed out and your shoulders back and relaxed. Avoid all tension in your upper body. Tension is a form wrecker. Leaning too far forward at the waist will cause a stumbling, high impact motion that will slow you down and put excessive stress on your knees, hips and ankles. Leaning backward will cause you to run with too much vertical motion and will also stress your hips and back. Even the totally vertical posture that many running experts recommend has some built in stride inefficiencies. When running with a very vertical posture, you tend to reach out with both your legs and arms. This wastes energy and slows you down.

A slight, whole body, forward lean will enlist the help of gravity just enough to assist with directing your momentum smoothly forward. Keep your hips pressed forward and your butt tucked in. Visualize standing face first against a wall. Press your hips forward so the front of your hips touches the wall. Running with your hips forward will help keep your motion going forward instead of up and down. It will also allow you to drive your knees efficiently forward. Your foot should touchdown on the ball of your foot, with your foot directly under your center of gravity, not on your heel with your foot in front of your body. If you land on your heel you are over striding and are putting too much stress on your knees and hips. You are also putting on the brakes with each stride. Landing either flat footed or on the ball of your foot minimizes the impact and keeps your forward momentum going strong.

The most common form problem associated with treadmill running is the tendency of the moving belt to “grab” your feet and pull them back under your body. This can result in a stumbling, shuffling stride that places excessive stress on your knees, hips and back. To avoid this, concentrate on quickly lifting your feet off the belt. You should have a quick, compact running stride, which is also the best outside running stride. Count the number of strides you are taking in 1 minute. If you are running correctly you should be taking approximately 85 – 95 full strides per minute. If you are taking less than that you are spending too much time on your feet.

By Rick Morris
runningplanet.com

The Sunset Swings (made by the same company that manufactures our Inspire strength equipment) have been a great addition to our line-up and could be a great addition to your back yard or patio!

Sunset Swings offer a sturdy, durable, pendulum design to provide a smooth, relaxing motion. Made of 11 gauge steel, both swings can stand up to both tough cold winters and sun baked summers and have a 10 year limited warranty. Sunset Swings has two models of outdoor swings. Featuring a heavy-duty steel frame, these lounge swings provide secure movement without lateral motion. The seat and canopy are constructed of vinyl-coated polyester fabric that is stain resistant and UV protected. The canopy is movable to protect you from the sun no matter what time of day it is

The 2 Person Lounge Swing is incredibly comfortable and seats two people on the seat that is made of durable PVC fabric designed to give the body a weightless feeling.

The Dual Recliner Pendulum Swing is the Cadillac of outdoor swings. It features two individual seats with head and foot rests that swing independently. Each swing also has a convenient table for drinks and snacks made of imported hardwood.

Call your local HealthStyles location to see if they have one on display for you to try out in person!

Sunset Swings Product Review from SNEWS®

www.snewsnet.com

We at SNEWS® have looked at many deck and porch swings and thought about acquiring one, because when you work hard you gotta be able to relax hard too. From mass merchandisers to big box to your local department and drug stores, they all seem to have one come spring and summer and we’ve certainly tried our share. While each has its merits, the Sunset Dual Recliner Swing is not only the Cadillac of swings, it is the Ferrari of swings. You want a swing? Do you really want a seductive, embracing, never-want-to-get-up, ahhhhh-producing swing? This is the swing for you, hands down.

Sure, you’re going to pay a little more than most of the others you find down the street, but this one with its powder-coated, 2.5-inch-round, 11-gauge tubular steel frame and its sealed ball bearing pivots, not to mention its imported hardwood side tables and included all-weather canopy should swing happily along for many years.

What’s the difference between this and your garden-variety swing? For one, the founders of Sunset Swings have been making home gyms for many decades cumulatively and still do (Inspire Fitness), so they have taken the welding, steel, coating and other technology from that industry and transferred it to swings (oh, and teeter-totters if you happen to be into those). That means the adjustments are easy and intuitive, the construction is beefy, and it’s made to withstand a lot of pounding.

And the comfort? Did we say “aaaahhhh” yet? The newest version, which we at SNEWS® tested (yes, we had to work hard at our swinging to get the very best review to you), has an all-weather woven material tightly stretched between hardwood frames for the seat and back so they don’t stick to you but they also mold to your body. There is a footrest that tucks under the seat so you can slide it out in one easy motion for full, foot-up relaxing. There is a small oval table on each side so you can have a drink or snacks with you for the ultimate in relaxing – no extra tables needed and no useless tiny cup rests. And there is an adjustable headrest.

The two seats are hung individually so you can swing, recline, tilt your head and rest your feet in the manner you personally require – no need to compromise with someone seated in the other seat. Who wants to negotiate when it comes to relaxing?

The best feature of the construction is what feels like perpetual motion. We swear that when you set the swing in motion at the desired rock, it just stays in motion. This swing, it just keeps on a’ swinging.

Our neighbors, business associates and fellow testers when they have slid into the seat invariably look wide-eyed for a moment, then exhale and say, “Aaahhhh … come back for me in a few hours.” Hmm, maybe the guys at Sunset should call it the Ah-swing. Anyway, our guest-testers have coveted our swing and we may have to lock it down to make sure it doesn’t get carried off in the night. Of course, at a hearty 300 pounds that could be pretty difficult.

There is also a sun-canopy included that attaches to the top bar on a short, narrow steel vertical rod. It looks like a large square umbrella, and it has a tilting feature to allow adjustment to the front and rear (depending on the sun position) . The material is made to sit out in the weather all year long, although the company suggests removing the canopy if there is a heavy wind or if a lot of snow could weight it down, potentially breaking the support rod.

All in all, this swing is for any swing connoisseur who wants to invest in a piece that will be around awhile. (It includes a 10-year limited warranty.) All we need now is a computer station so we can work from the comfort of our swing.

Let’s be honest, in a fast paced-world we all want the most “bang for our buck.” And when it comes to cardio workouts this same mentality applies as we search for the most time-efficient way to burn the most calories. So what piece of cardio equipment will elicit the best results? The answer is there isn’t one in particular. Essentially it is the intensity that you work at and the duration of your session that will be the primary factors in dictating the overall effectiveness of your cardio session.

Interval training

To maximize your cardio sessions, consider interval training. Interval training is defined as short, high-intensity exercise periods alternated with periods of rest. So instead of hopping on a piece of cardio equipment for 30 minutes and performing your workout at the same speed for the entire session, try mixing it up one day with periods of sustained higher intensity exercise followed by a return to lower aerobic intensities used as a recovery period. There are a variety of approaches to interval training, for example you may opt to utilize, including a 1:1 exercise to recovery ratio (e.g. run for 2 minutes then walk for minutes) or a 1:2 ratio (e.g., cycling for 2 minutes at a higher intensity followed by a 4 minute recovery period of cycling at a lower intensity). Interval training can be used by novice exercises and elite athletes alike by simply adjusting the intensity and/or the rest-to-recovery ratio accordingly to meet the needs and current ability level of the exerciser. Research continues to emerge regarding the benefits of interval training, and more recently the researched benefits of high-intensity interval training.

Equipment

When it comes to equipment, the best suggestion is to choose a mode of activity that you enjoy, as you’ll be more inclined to stick with your regular workouts long-term. To combat boredom and also to reap the benefits that cross-training provides, try completing your cardio workouts on several different pieces of equipment, either within one workout session or from one session to the next.

Below are some popular cardio equipment options you may consider incorporating into your cardio program:

• Treadmill – For those who enjoy walking or running, treadmills are a great option, especially during inclement weather when outdoor activity is not possible. For those who are newer to exercise, walking serves as a great weight-bearing form of activity that can strengthen muscles and bones, and tends to be tolerated well by most individuals given that fact that it is relatively low-impact in nature. A 1996 study cited the treadmill as an optimal choice for cardio equipment when measuring energy expenditure at various intensity levels, which were defined by different ratings of perceived exertion.
• Stationary Bike – Stationary bikes, both recumbent and upright, place less stress on the joints then some other cardio equipment options, and are relatively comfortable once you’ve become accustom to sitting in the saddle for an extended period of time. Recumbent bikes in particular are a great option for those with low back pain, as well as those who are new to cycling as it provides added support for the back.
• Elliptical – Elliptical machines are a great option for those who enjoy walking or running, yet are seeking less stress on the joints. Given its low impact nature, an elliptical can serve as an alternative to a treadmill for those with previous knee or leg injuries as well as those who are new to exercise. If possible, opt for an elliptical with an upper body component to challenge the arms and increase the overall number of calories burned.
• Stair Climber -When done properly, stair climbers can provide a challenging and effective cardio workout while also strengthening the muscles of lower body. Avoid the temptation to lean heavily on the sidebars when using this machine (or any piece of cardio equipment for that matter), as this will decrease the overall effectiveness of the workout. Instead, focus on maintaining good posture throughout the duration of your workout session. While stair climbers and step mills can provide a great workout, it may take some time to build up your endurance to sustain this activity for an extended period of time, so focus on gradually increasing the duration of your sessions. Also individuals with knee pain or a previous knee or leg injury should opt for a lower impact option when selecting cardio equipment.

At the end of the day, the effectiveness of your cardio workout truly boils down to how hard you work, which you can control on just about any piece of cardio equipment by changing the level or resistance you are working at, or by simply picking up your pace. Also keep in mind that cardio does not have to be a form of activity that you dread. Considering mixing up your cardio workouts with some fun activities, such as hiking, swimming or dancing, or consider integrating technology in to your indoor cardio sessions by listening to music or by using a heart rate monitor or pedometer to track your progress.

The bench that comes with this model has a leg curl leg extension attachment that is a rare but welcome option for a functional gym.

A separate weight stack for each adjustable pulley ensures plenty of weight for even the heaviest lifter, but also provides more cable travel than most other functional trainers.

Last but not least, the real versatility comes from being able to use the machine with a bench, on a ball, on a balance board or disc, or standing. Work each side of your body independently with the cables or you use the bar attachment to work them together. You can easily simulate a TRX workout and even do weight assisted pull ups and push ups.

Without a doubt, the Inspire FT-1 Functional Trainer is the best value and most versatile functional trainer available today.

Description and Specs

Inspire’s FT1 for functional training allows you to have complete freedom of movement in any direction or plane while performing weight resistance exercises.

The unrestricted exercises are designed to move the way your body naturally moves. Many of the freestanding exercises incorporate core, secondary, and stabilizing muscles, giving you a more efficient workout.

The Inspire FT1 is an excellent training machine for athletes interested in sport specific exercise movements or for people looking to strengthen their overall bodies, increase stamina and coordination or lose weight.

• Frame: Heavy-duty 2in x 4in oval and 3in round 11 gauge tubular steel.
• Powder Coated Finish: The Electrostatic Powder Coat offers a durable, maintenance free finish.
• Weight Stack: 215 LB. Commercial Weight Stack with Solid Guide Rods and Center Drilled Weights.
• Dimensions (LWH): 46in x 53in x 83in (82in x 53in x 83in with Bench)
• Accessories: 48in Aluminum Revolving Lat Bar, Aluminum Revolving Easy Curl Bar, Strap Handles with revolving grips, and Ankle Strap.
• Options Available: Leg Press and Abdominal Bar.

Stop in to demo the Inspire FT-1 Functional Trainer at one of HealthStyles Exercise Equipment’s Colorado retail stores. Or call us at 800-829-9705 for more information.

Gregg Theander

HealthStyles Exercise Equipment

The Greek theories on inversion are still valid, but today there is a much easier way to relieve the back pains most people experience from time to time. The process is called Inversion therapy, and it can be the natural way to a better back and a better body.

Not only can inversion therapy be used to treat back pain, but it also can be used as a method to reverse other negative effects that gravity has on your body. Inversion represents the Quiet Side of Fitness, helping your body to recover from the compressive effects of gravity and daily activities. Doctors, physical therapists and sports trainers recognize inversion as a safe and effective form of therapy for the spine and weight-bearing joints. In fact, the US Army is writing Inversion into its worldwide physical training manual that will be adopted for the new millennium.

Inversion Can Help to Relieve Many Forms of Back Pain

There are many causes of back pain, including poor posture, weak back and stomach muscles, and muscles spasms to name a few. Many of these causes can actually be attributed to one force we must all battle: gravity.

So how can Inversion help you to relieve your back pain? Quite simply, inversion therapy puts gravity to work for you by placing your body in line with the downward force of gravity. Inversion elongates the spine, increasing the space between the vertebrae, which relieves the pressure on discs, ligaments and nerve roots. Less pressure means less back pain.

Every nerve root leaves the spine through an opening between the vertebrae-the size of this opening is largely controlled by the height of the intravertebral disc. Discs that are plump and contained in their ligament “wrappers” are necessary to keep the nerve roots free of pressure and your body free from pain.

Stress and tension can cause muscle spasms in the back, neck and shoulders, as well as headaches and other problems. Tense muscles produce spasms and pain by reducing the supply of oxygen and by reducing blood and lymph flow, allowing the accumulation of waste chemicals in the muscles.

Inverting yourself to as little as 25° for even a few minutes can help relax tense muscles and speed the flow of lymphatic fluids which flush out the body’s wastes and carry them to the blood stream. The faster this waste is cleared, and fresh supplies of oxygen are introduced, the faster stiffness and pain in the muscles can disappear. A study conducted by physiotherapist L.J. Nosse found that, “EMG (electromyographic) activity, an indicator of muscle pain, declined over 35% within ten seconds of assuming the inverted position.¹

Inversion can also help to encourage good posture. When inverted, your body is in line with gravity. Your spine wants to naturally go to its proper form (a gentle “s” curve). A regular program of inversion can help you to maintain proper posture and keep your body in balance. Let’s face it-poor posture is not only unhealthy, it’s unattractive. Of course, as with any new exercise or activity, you should get your doctor’s approval prior to using inversion to relieve back pain.

HealthStyles Exercise Equipment carries both the Hang-Ups Inversion Tables, Gravity Boots and Racks, along with the Stamina Inversion Tables.

Inversion Therapy Videos:

Reduce the Effects of Aging Caused by Gravity

Inversion Therapy Can Increase Flexibility

Inversion Therapy Reduces Muscle Tension

Using pressure sensitive implants inserted into the third lumbar disc (L3) the effect of various activities on pressure of the spine was measured. Two people who have benefited from inversion therapy (which decreases spinal pressure) discuss the benefits of decompressing the spine.

Recommended Exercise Equipment:

Inversion Tables and Racks

Contact your local HealthStyles Exercise Equipment fitness consultant for the best product recommendation to meet your personal goals, abilities, and budget.