Importance of Daily Exercise: 6 Health Benefits

Taking a walk for just 30 minutes every day can have very positive effects on your health. Daily exercise can help improve health issues your doctor has already diagnosed you with in the past. It’s also a very effective way to prevent life-threatening health issues, such as cancer, diabetes and heart disease.

We all know that regular exercise can help you achieve weight loss and maintain a healthy weight. But, do you know just how many actual health benefits come with exercising daily. Well, let’s examine six of those health benefits:

1. Heart Health Benefits

LDL cholesterol can clog your arteries, which can lead to heart disease and/or a heart attack. Daily exercise is a great way to reduce your LDL cholesterol, among other things related to your heart’s health. Some of these include:

  • Relieving stress placed on your heart
  • Lowering blood pressure
  • Improving function of heart muscle
  • Decreases chances of blood clot development
  • Improving sensitivity to insulin

2. Osteoporosis Prevention Benefits

When you combine daily exercise with a healthy intake of calcium, you help to make your bones stronger. Some of the specific types of exercises that help reduce the risks of osteoporosis include:

  • Weight lifting
  • Walking
  • Running
  • Weight-bearing exercises

3. Blood Pressure Benefits

No matter what gender, weight, race or age you are, daily exercise is excellent keeping blood pressure at healthy levels. And, in spite of many myths, it doesn’t have to be strenuous exercise either. Whether you run fast laps around the track, or do a few in the pool…. Be it a brisk jog and a brisk walk… The results will help you keep your blood pressure down.

4. Diabetic Benefits

Diabetes is a condition that’s impacted greatly by daily exercise. Diabetics are at extremely high risk of developing circulatory and heart problems. For diabetics, complications are reduced by exercising daily because of the following benefits:

  • Promotes weight loss (major issues for diabetics)
  • Reduces stress, increasing glucose level
  • Improves blood circulation
  • Keeps blood pressure at healthy levels
  • Reduces amount of insulin needed
  • Lowers cholesterol

5. Cancer Prevention Benefits

According to a study conducted by the Seattle Cancer Research Centre, 35% or more of all cancer-related deaths may be related to lack of exercise and overweight issues. Experts believe that exercise helps to speed up food’s travel through your colon. This helps to reduce how long toxins remain within your body.

It’s also believed that the more insulin in your body, the higher your chances of developing tumors. And, in women, regular exercise reduces oestrogen, which has been linked to the onset of breast cancer. Therefore, daily exercise can actually help prevent cancer.

6. Sleeping Benefits

The South African Memory Resource Centre says that when you exercise during the daytime, your quality of sleep is improved at night. But, your daily exercise must take place at the right time. Exercise increases your body’s energy. Therefore, the best time to exercise is in the mornings, so you’re ready for a good sleep come nighttime.

7. Brain Health Benefits

What does exercising your brain mean to you? If you thinks it all about online test and crossword puzzles, you’re probably wrong. Researchers at the University of Illinois believe that daily exercise plays a big part in having a healthy brain.

According to their study, seniors who remained active had comparable brain responses to those of younger adults. Exercise helps to increase the amount of blood that flows to the brain. This brain activity, in turn, helps to stimulate nerve cell growth in the part of the brain that deals with memory.

What To Consider When Buying The Best Home Treadmill

One of the best ways to stay on top of your health is to have everything you need in the comfort of your own home. With so many responsibilities these days including work, family and getting stuck in traffic, being able to get everything done at home is important. Home treadmills are a great investment to fulfill your fitness needs. Review these tips to help you choose the best home treadmill to fit your lifestyle.

Price

Treadmills are a long time investment, so being mindful of how much you are looking to invest is one of the first things to consider. Treadmills range in prices, from as low as $600 for a simple model and more than $3,000 for a model that caters to top athletes. In between this range are a large variety of options that will cater to any fitness level. Consider your current goals and how they might change in the future. Spending a little bit extra to make your life easier is always something to consider.

Size

The biggest difficulty when buying a home treadmill for many people is finding the perfect space to put it in. If you live in an apartment, compact treadmills and folding treadmills are always a good idea to allow you to train, and save space once you’re done. All treadmills come in various sizes, so measuring your available space before you make a purchase is important. Once you get a general feel for the maximum amount of space you can afford, the right options become easier to choose from.

Performance

Just like there are different type of runners, there are different treadmill types to accommodate various runner types. If you’re planning to run moderately and are just looking for basic fitness benefits, look into a lighter performance end treadmill. For the small demand you plan to put on it, saving yourself some money and space is a great idea. For a dedicated runner, aim for elite or high performance treadmills to ensure longevity in your home treadmill. Commercial treadmills are a great investment to consider since they are typically meant for endless gym us. One extra thing to consider is an incline treadmill. These help push your body further than you would ever would on a flat surface.

Treadmill Desk

The treadmill desk offers perfect harmony between self-efficiency and self-productivity. Being able to respond to work emails, manage a project or even type up a paper while on the treadmill helps save you time. While you’re working your blood is also flowing and helping you become more creative and innovative. Treadmill desks help you get up and avoid the dangers of a sedentary life.

Like most things in life, simple is always better. But be mindful that simple is based on your needs and what you plan to do. Use these tips to find the best options for your home treadmill needs and get ready to run into a new and stronger you.

Best Treadmills For Tall People

When you’re tall, it can feel like nothing is made for your height, doorways are too low and clothes too short. But some treadmill manufacturers have not forgotten about tall people.

Here at Treadmill Reviews, we have tested hundreds of treadmills. Our testers range in height from 5’1” to 6’4”, so we have been able to determine first-hand what treadmills are the best for tall people.

NordicTrack Has The Right Size Treadmill Belts

There are many flashier features on NordicTrack treadmills but what will really interest tall people is the treadmill belts on NordicTrack treadmills. Aside from the treadmill desks and the C700, all NordicTrack treadmills have a treadmill belt which measures 20” wide by 60” long.

In fact, the NordicTrack Commercial and Incline Trainer treadmills all have treadmill belts which measure 22” wide by 60” long. The NordicTrack Commercial 1750 is one of the most affordable treadmills with this size of the treadmill belt.

Why is treadmill belt size so important? Well, our taller testers noticed that if they used a treadmill with a belt around 55” long, they felt a bit cramped in an attempt to avoid overstriding. This problem became more pronounced if they wanted to use the incline settings.

Find ProForm Treadmills With Tall Consoles

You shouldn’t have to bend in half when you are using a treadmill. But that’s what plenty of tall people have to do when using a treadmill with a low console. Not only is it inconvenient, but it also can be dangerous if you are doing a HIIT workout or any kind of speed training.

You can find tall consoles on ProForm’s Pro series treadmills. These treadmills are all around 70” tall with tablet holders mounted at the top of the console. That way, not only can you control your workout but your tablet can be secured at a good height for you to view your screen. You can also find tall treadmill consoles and mounted tablet holders on NordicTrack treadmills.

Life Fitness Club Series Treadmills Have Longer Arms

Sometimes a workout becomes tough enough that you just need to hang onto the arms of your treadmill for a moment. But so many treadmills have stubby console arms, which means tall people feel crowded near the motor hood if they want to use the console arms.

On Life Fitness Club series treadmills, all things are premier. The console arms are long, and the belts are long. However, these treadmills can be incredibly pricey, ranging from $5,499 to $9,199.

For more potential treadmills to choose from, check out the best treadmills of 2018. The majority of them have 20” wide by 60” treadmill belts and a variety of console heights.

Treadmill Features To Consider When Buying Your First Treadmill

Taking the leap to own a treadmill can be intimidating. While it is easy to pick up a cheap treadmill made by an unknown manufacturer, these kinds of treadmills are known to break down with just a few months of regular use. If there is one thing we are sure of after reviewing hundreds of treadmills, it that you get what you pay for.

You can use our resource, the “Best Treadmills of 2018”, as a starting point for your treadmill search. As you read through it, there are some specific things a first-time treadmill owner may want to consider as an important part of their first treadmill.

Consider Treadmills With Bluetooth

Fitness technology has been expanding rapidly, and you can now find many treadmills with Bluetooth. With the ability to use Bluetooth, you can:

  • Use a wireless heart rate monitor – While most treadmills come with handlebar pulse grips for heart rate monitoring purposes, these grips are not very accurate. By using a wireless chest strap heart rate monitor and the treadmill’s Bluetooth connection, you can accurately track your heart rate. Some treadmills even provide a free chest strap when you buy your treadmill!
  • Sync with fitness apps – With your treadmill’s Bluetooth, you can sync with a variety of fitness apps. Which apps you can sync with depends on the treadmill, so read carefully. Some apps like the SOLE Fitness app is relatively basic, only allowing you to control your SOLE treadmill and record workouts from the app. Others, like the iFit Coach app, gives you access to tons of workouts you can load onto your treadmill, personal trainers, and much more.

Also, some Bluetooth-enabled treadmills also come with the ability to connect with your WiFi, which means you never have to be cut off from your online activities.

Find Treadmills With Touchscreens

You don’t want to have to spend hours figuring out how to use your treadmill. Yet, many treadmills can be confusing for new treadmill owners, leaving them only able to use the manual function.

In our opinion, this is a waste of most treadmill’s capabilities. To keep from this being your future, look at treadmills with touchscreens. On touchscreen treadmills, navigation is much easier, allowing you to access different workout programs and other options easily.

Also, with a touchscreen treadmill like the NordicTrack Commercial 1750, you can access the impressive virtual running programs on iFit Coach. With these programs, you can be transported to places around the world, running along the streets of Paris or on the beaches of Thailand, all from the comfort of your home treadmill.

Examine Treadmill Weight Capacity

Treadmill weight capacity is important when you are looking for a home treadmill. Gym treadmills often have very high weight capacities to accommodate a variety of users. But when it comes to home treadmills, the max weight capacity can vary widely.

Here at Treadmill Reviews, we generally don’t recommend treadmills with a weight capacity below 300 lbs. We have found that treadmills below this weight capacity often aren’t very sturdy and don’t hold up well over time.

Inspect Available Incline Range

While there are many other things you may want to look at for your first treadmill, incline range is the last one which is really key to cover. As many people purchase treadmills to help with their weight loss efforts, you will want a treadmill with an incline range of at least 0% to 15%.

You can burn calories much faster when you set your treadmill deck at a higher incline. We tested the incredible incline range on the NordicTrack X11i Incline Trainer, and at a 40% incline, we really did burn calories about five times faster than normal.

Hopefully what we have shared with you today helps as you go to buy your first treadmill. Be sure to read our reviews on your potential next treadmill so you can learn all about it before you buy.

What Is The Benefit Of Owning A Commercial Treadmill

When it comes to fitness, power is everything. Most goals revolve around being stronger and healthier and power is something that naturally follows when you start accomplishing your goals. In order to be more powerful, you need the right tools to bring out the best in you.

When looking for the best home treadmill, commercial treadmills may not be your first thought, but if you’re looking for a lifetime investment they should be at the top of the list.

Built for Mileage

Gym treadmills are on for long hours and if it’s a 24/7 fitness center maybe even all day. Commercial treadmills are built for extended use. Since you won’t using it all day long, this means the miles you put on it will never catch up to what the average commercial treadmill goes through. This gives you a treadmill that will last for years.

Powerful Motors

Commercial treadmills are built to take on any runner that jumps on. This means anyone from a beginner to a marathon runner is able to go the distance and feel challenged. To guarantee this, most commercial treadmills come with stronger motors than the average treadmill. Stronger motors allow for better performance even if you don’t use it initially. As you progress as a runner, the option to run stronger is available and you won’t feel limited.

Amazing Features

Gyms invest in top of the line treadmills for a lot of reasons. What keeps people coming back to use treadmills are their ability to have so many different features. People tend to enjoy entertainment when they run and to provide this, commercial treadmill tend to have monitors that broadcast television and have the internet access. Some even have apps that include Google maps so you can go on real life runs.

Commercial treadmills also come with amazing additional features. From built in stereo systems to connect your music to, apps that offer unique and dynamic runs and fans to cool you off, commercial treadmills ensure every run is fun and pushes you to be your best.

Great for Pro Runners

If you’re looking to become or already are an athlete, commercial treadmills will help set you apart from the competition. The ability to meet your daily fitness demands and train vigorously for a fitness lifestyle needs a treadmill that will stay with you every step of the way. From advanced cushioning, heart rate monitoring and incline features, investing in a commercial treadmill, will make every training session bring you a step closer to being number one.

When you look for your first or next home treadmill, don’t forget to take a peek at the commercial treadmills section. The options in cost, longevity of the treadmill and features you get will help set the standard for a perfect in-home gym.

​Exercises To Target Every Muscle In The Rear For A Bigger Butt

Few attributes garner more attention than a pronounced posterior. If you have any doubts about booty power, just look at the worldwide fascination with butt-endowed celebrities.

If you’re suffering from rear-end envy, it can be daunting to pursue an epic backside. After all, most of us fall flat in comparison with, say, Jennifer Lopez. With that in mind, the first step toward a perky and prominent tush is to think realistically.

If you’re starting with a flat rear end you can thank–or curse–genetics, which determine where you tend to put on weight. If you come from a family where dainty derrieres are de rigueur, you may not be able to achieve the look of a long-lost Kardashian sister short of getting implants. You can, however, make a significant difference in the appearance of your own unique tush by regularly engaging in a targeted butt workout.

The results won’t just have you looking sexier in your yoga pants. A strong butt also yields significant health benefits.

If your bottom muscles are weak, smaller muscles kick in when you’re exercising or even just walking. This kind of compensation can cause strain in areas like your hips, back and knees. Preventing aches and pain is certainly another good incentive to build up that butt.

Purchasing A Home Treadmill For Your Fitness Goals

When you think of someone with a shapely body and backside, you probably picture one of those gym rats who live for the sweat-drenched camaraderie of their favorite fitness center. If work and family considerations are keeping you at home, however, there’s good news. You can power up your posterior using your personal treadmill.

If you’re considering buying a treadmill but don’t know which make and model to purchase, that’s what we are here for. Treadmill Reviews can help you compare factors like price and features so you can feel good about your final selection.

Know Your Body From Top to Bottom

Crafting a targeted butt workout starts by knowing which areas to focus on.

The biggest muscle in your bottom, and your body, is the gluteus maximus. Combined with two smaller posterior muscles, the gluteus maximus and the gluteus medius, it forms a muscle group often referred to as “the glutes.”

The gluteus muscles help you stretch and rotate your hips and come into play when you’re moving your legs away from or toward the center of your body. Working your glutes is key when it comes to sculpting and toning your booty.

Your hamstrings are attached to your glutes, so working thee muscles can also make for a perky backside.

Run Or Walk On An Incline To Get a Better Butt

Ramp it up when you’re running or walking on your treadmill, because exercising on an incline lets you zero in on your glutes and hamstrings. Here’s one more tip when it comes to your “uphill battle” for a better booty. Before you lower that incline, turn around, because walking backwards can further tone your but.

Other ways to build your bum on your treadmill, whether your workout is flat or hilly, include

  • Lunges
  • Squats
  • Side-steps
  • Step-ups with knee lifts

Whittle Your Waist

Rocking that desirable “bubble butt” isn’t just about increasing the size of your rear end. What really makes an impact when it comes to achieving hourglass curves is to cultivate a waist that’s smaller than your rear end.

One of the best ways to get rid of that stubborn “muffin top” of visceral fat is to monitor your diet. Eliminating high sugar, processed, fatty foods is key – followed by lots of cardio, something that, again, you can do on your treadmill. You can then tone your waist and abs with crunches and other muscle-building exercises.

Consider Your LIfestyle

A sedentary lifestyle can wreak havoc on your hind-quarters. For instance, sitting in front of a computer for hours can cause you to put on weight, especially around the waist. We recommend you take a break from sitting every half-hour and even consider a standing desk, which allows you to move with ease from a sitting position to standing.

Engaging in regular exercise has been found to mitigate the effects of excessive sitting, which is just one more reason to hit that treadmill.

Eat right

Good nutrition is crucial to building lean muscle mass. This correlation between diet and derriere is emphasized in the aforementioned Sir-Mix-a-Lot hit, where he praises a woman who has curves because “red beans and rice didn’t miss her.”

Complex carbohydrates are a major component of a healthy diet, as is protein. Beans and other legumes feature complex carbohydrates and when combined with rice make for a high-fiber protein. It may sound counterintuitive for someone getting fit, but you should never forget to eat foods high in fat. The trick is focusing on foods with the right kind of fat, healthy choices like nuts, fatty fish like salmon, avocados and coconut oil.

Yes, there’s a lot to gain by paying attention to what’s behind you as well as the road ahead. Implement a targeted butt workout and you’ll be feeling like a badass in no time!

Re-hydrating With Electrolytes: Race Day Freebies To Avoid


You are rounding the corner into mile 13, and instead of feeling light and fun you are feeling slow and sluggish. You’re beginning to think those 3 gatorades on mile 10 may not have been a great idea. Some of us have been there before, but unlike runner’s trots and other nearly unavoidable ailments, bad hydration isn’t something we need to suffer; it’s something we can avoid.

As any endurance athlete knows, sports drinks can have a positive effect. After poring over research seeking the optimal sports drink, physiologist Susan Sheriffs noted:

“Clear evidence is available that drinking during exercise improves performance, provided that the exercise is of a sufficient duration for the drink to be emptied from the stomach and be absorbed in the intestine.”

Sports drinks are an important item to consider while training for your next big race. Let’s take a closer look to understand why they work, which ones we should avoid, and which ones we should drink.

Why do we drink sports drinks?

At the most basic level sports drinks are a mixture of water, sugar, and electrolytes (primarily sodium). That’s it. Pretty simple for how much fuss there is around them. When we exercise, our bodies expend water, carbohydrates, and electrolytes. In order to keep exercising, our bodies need to replenish those resources. We could replenish those resources in any number of ways including solid food and water, however, for convenience and ease of digestion, many athletes choose do so in liquid form. They turn to sports drinks. Sports drinks rehydrate; they are water based. Sports drinks replenish depleted sources of carbohydrates; they usually contain lots of sugar. Lastly, sports drinks provided needed electrolytes: all or nearly all of them contain sodium.

An electrolyte is a substance that produces an electric charge when dissolved in water. For the purpose of energy drinks, they are usually sodium, potassium, or magnesium. According to Sheriffs, the inclusion of sodium in sports drinks is sufficiently support by scientific research. Sodium allows the hydration process to function properly, and if it is present in insufficient amounts blood plasma can become diluted. It may be beneficial to include potassium, because potassium may help with the appropriate retention of water. The necessity of including magnesium is undetermined.

So, when engaging in serious exercise for over 90 minutes, like when you are preparing for that next marathon on a treadmill, a sports drink can certainly be beneficial for maintaining hydration. It is important to consume an amount of liquid at least much as the amount of sweat lost in exercise. It is also important to consume a drink with the appropriate composition.

7 Freebies To Avoid

1. Gatorade

If you’ve never glanced at the ingredient label on the back of a Gatorade bottle, you may be surprised to see this on our “Avoid” list; however, if you have examined that ingredient label, you know very well why it is on this list. Gatorade is the pioneer and dominator of the sports drink market, controlling 75 percent of the market as of 2014. It began at Florida University under the direction of the physician Robert Cade. It rose to popularity after Yellow Jackets coach Bobby Dodd blamed their loss to the Gators in the Orange Bowl on the lack of Gatorade. He exclaimed: “We didn’t have Gatorade. That made the difference.” Since then Gatorade has been acquired by Pepsi Co., and now it is full of controversial ingredients like brominated vegetable oil and is backed by what some would call questionable research. Avoid.

2. Powerade

Powerade, Gatorade’s closest competition, commands 20 percent of the ssports drink market, and suffers many of the same ailments.

Ingredients: Water, High Fructose Corn Syrup, Less than 0.5% of: Citric Acid, Salt and Potassium Citrate and Magnesium Chloride and Calcium Chloride and Potassium Phosphate (electrolyte sources), Natural Flavors, Modified Food Starch, Calcium Disodium EDTA(to protect color), Medium Chain Triglycerides (contains coconut oil), Brominated Vegetable Oil,Vitamin B3 (niacinamide), Vitamin B6 (pyridoxine hydrochloride),Vitamin B12, Red #40

3. PediaLyte

PediaLyte is for hydrating kids with diarrhea, but believe it or not some athletes use it for hydration while exercising.

Ingredients: Dextrose, Citric Acid, Natural & Artificial Flavor, Potassium Citrate, Salt, Sodium Citrate, Sucralose, Acesulfame Potassium, Zinc Gluconate, and Red 40, Blue Dye 1 or Yellow Dye 6 depending on the flavor.

4. Propel

Propel is no simple water, and it again has several questionable ingredients such as sucralose.

Ingredients: Water, citric acid, sodium hexametaphosphate, natural flavor, salt, potassium sorbate, sorbate, potassium citrate, sodium citrate, ascorbic acid (vitamin C), sucralose, acesulfame potassium, calcium disodium EDTA, calcium pantothenate (vitamin B5), niacinamide (vitamin B3), vitamin E acetate, pyridoxine hydrochloride (vitamin B6).

5. Vitaminwater

Vitamin Water came under question in lawsuits for its misleading advertising marketing itself as a healthy drink, which it is not.

6. Lucozade Sport

Lucozade is a sports drink similar to Gatorade, mostly found overseas. It includes aspartame.

Ingredients: water, glucose syrup, acid (citric acid), acidity regulator (sodium citrate), stabiliser (acacia gum), preservative (potassium sorbate), antioxidant (ascorbic acid), sweeteners (aspartame, acesulfame K), flavouring, vitamins (niacin, pantothenic acid, b6, b12), colour (beta-carotene). Contains a source of phenylalanine.

7. Accelerade

Accelerade is a poor combination of sucrose, fructose, and protein.

Ingredients: Sucrose, whey protein concentrate, soy protein isolate, citric acid, fructose, natural flavors, soy lecithin, magnesium carbonate, salt, red beet, xanthan gum, maltodextrin, potassium phosphate, vitamin E acetate, ascorbic acid.

3 to Drink

1. Saltstick Electrolyte Capsules

Saltstick is clean and provides essentially only what the body loses during exercise. It is the go to for endurance athletes and the favorite of many Ironman World Champions. Saltstick was even shown to provide a 26-minute edge in a double-blind study.

Ingredients: Sodium chloride, potassium citrate, potassium chloride, calcium citrate, calcium gluconate, magnesium citrate, magnesium gluconate, vitamin D3. Other ingredients: Magnesium stearate, stearic acid, hypromellose (vegetable capsule).

2. Hammer HEED Sports Energy Drink

HEED is optimized for endurance athletes because it delivers the needed carbohydrates and electrolytes in an efficient way. It also receives rave reviews.

Ingredients: Maltodextrin, Xylitol, Natural Flavor, Calcium Chelate, Salt, L-Carnosine, Stevia, Glycine, Magnesium Chelate, Potassium Chelate, Tyrosine, Pyridoxine Hydrochloride, Manganese Chelate, Chromium Polynicotinate.

3. Homemade Sports Drink

Last but not least, let’s not forget that in essence, a sports drink is just water, sugar, and salt. Why not make your own?

  • 4 cups filtered water
  • 1/4 cup fresh squeezed lemon juice
  • 1/4 cup fresh squeezed lime juice
  • 1/4 cup raw honey or maple syrup (or to taste)
  • 1/4 tsp. sea salt or real salt (no table salt!)

Ketogenic Dieting: The Best Option Since Carb Loading for Athletic Endurance

As most runners, athletes, or other fitness enthusiasts can tell you: what you eat has a big impact on your training. For example, you have probably heard about the endurance benefits many runners experience from carb loading in preparation for a race. Carb loading is a great technique, and plenty of runners have used it successfully for years. However, the recent popularity of low carbohydrate diets – even among athletes – begs the question: could people experience similar endurance benefits as carb loading, but on a ketogenic or ketonic diet?

Whether you’re running outdoors, on a treadmill, or doing other workouts with or without equipment, you know you need to eat what’s right for you. This article will explore how a low-carb, ketogenic diet could benefit your training and endurance.

What is Ketosis?

The ketogenic diet is named for ketones. Ketones are your body’s by-product of consistently burning fat for fuel. Your body enters this ketogenic state, or ketosis, when there isn’t enough glycogen available from carbohydrates in your diet.

In the presence of adequate glycogen, your body will always burn that before it begins burning fat. This is why many cardio enthusiasts say you won’t begin burning fat for approximately 20 minutes into your workout – your body has to burn the glycogen first. Ketones, like glycogen, are also a fuel source for the body. Ketosis enables your body to function even without glycogen or carbohydrate fuel.

How is Ketosis Beneficial?

When your body is in ketosis, your blood sugar is regulated at a lower level. As you may already know, the higher your blood sugar, the more insulin is floating around in your body, and insulin is the fat storage hormone. So it stands to reason that lower blood sugar, and thus lower insulin, means less fat on your body. And in a state of ketosis, your body is burning fat 24/7 for everything – physical activity as well as mental.

As long as you are keeping protein at moderate levels and getting enough good-quality fat in your diet, plus plenty of fresh veggies, you should be giving your body all the nutrients it needs to function – and function well – while in ketosis.

It’s also interesting to note that many cancers feed and grow by using glucose for fuel. While normal cells have the flexibility to burn ketones instead, cancer cells don’t(1). This discovery, along with other cellular effects have led to the use of ketogenic diets to treat cancer(2), along with diabetes(3) and neurodegenerative diseases(4) such as Alzheimer’s.

What is a Ketogenic Diet?

A ketogenic diet is just what it sounds like: a way of eating that reduces carbohydrate intake enough that the body adjusts to the lack of glycogen by burning ketones for energy. As mentioned before, ketones are a byproduct of fat burning, so having them around for your body to burn is definitely great sign of fat loss.

Before you begin a ketogenic diet, it’s best to consult your doctor and do some of your own research. For those who wish to embark on this lifestyle change, knowing what to do really isn’t very difficult. Basically, a ketogenic diet is higher in healthy fats, moderate in protein, and low in carbs.

What You Might Notice

On a ketogenic diet, after reaching a state of ketosis, you will likely take notice of several benefits. These may include:

  • Decreased appetite
  • Reduced or absent sugar cravings
  • Lower cholesterol and higher HDL (good) cholesterol
  • Lower blood pressure
  • Decreased triglycerides
  • More energy and better focus
  • Reduced heartburn and dental problems
  • More stable mood

And perhaps best of all, with your glycogen stores depleted, you’ll be burning more fat than ever. That equals less fat on your body and better muscle definition.

But What About My Endurance?

Speaking of fat burning – less fat on the body is something every runner or endurance athlete wants. Fortunately, scientific studies show that a ketogenic diet can provide great benefits in your training and endurance.

For example, one study(5) at Ohio State University concluded that runners following a low-carb diet burned more than twice the fat of high-carb runners during exertion.

Another study by the American Society for Clinical Nutrition(6), found that long-term low-carbohydrate dieting shows no adverse effect on performance.

In Italy, the Journal of the International Society of Sports Nutrition(7) found no significant difference in athletic performance in a group of elite athletes who were subjected to both a ketogenic diet and their traditional high-carb diet. The athletes were given the same tests under both circumstances. However, after the ketogenic diet, the athletes showed significant improvements in body fat percentage, lean mass ratios, and more.

How to Do the Ketogenic Diet: The Breakdown

Contrary to popular perception, a ketogenic diet does not involve unlimited protein. In reality, your nutrient intake should include about 70-75% of your calories from healthy fats. Perhaps surprisingly, only 20-25% of your caloric intake should come from protein, along with 5-10% from carbs. For most people, 20-60 grams of carbohydrates is the magic range, though some people can simply stay under 100 grams for the desired effect.

The Protein Factor

Why shouldn’t you eat 3 steaks a day? Well, as fats have little or no impact on your blood sugar and insulin levels, protein actually does have some effect. If you eat too much protein, you can actually increase your blood sugar and send your body out of ketosis. And too much protein can even damage your metabolism.

What to Eat on a Ketogenic Diet

A ketogenic diet does not require special diet foods. Ketogenic foods are healthy, whole foods. Be prepared to cook more, read a few books, and even download a carb counting app to assess your nutrient ratios. To help you begin, here are some sample menus(8). They include foods such as eggs, butter, fresh vegetables, chicken, and bacon (who can argue with that?).

Just want to know what to eat and what to avoid? Here is a great list of ketogenic and non-ketogenic foods to start with. There is even a handy keto food pyramid(9).


Ketogenic or Carb Loading?

While carb-loading could provide your muscles with extra glycogen stores to get you through a race or event, your body is also able to burn ketones for energy. As the studies above have shown, a ketogenic diet could provide better fat burning benefits without a negative impact on performance.

Whether you want to burn glycogen or ketones depends on your fitness goals. If one of your primary reasons for endurance training is to burn fat, you could be doing yourself a big favor with a ketogenic approach. Your doctor, along with some trial and error, could help you decide whether a ketogenic or carb-loading approach is right for you.

Resources:

  1. http://articles.mercola.com/sites/articles/archive/2013/06/16/ketogenic-diet-benefits.aspx#_edn3
  2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215472/
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/
  4. http://www.hindawi.com/journals/bmri/2014/474296/
  5. https://news.osu.edu/news/2015/11/16/against-grain/
  6. http://ajcn.nutrition.org/content/41/5/1146.short
  7. http://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-34
  8. http://www.ketogenic-diet-resource.com/ketogenic-diet-menu.html
  9. https://ketodietapp.com/Blog/lchf/Keto-Diet-Food-List-What-to-Eat-and-Avoid

Cost Comparison: Buying a Treadmill vs Joining a Gym

There are some definite benefits to joining a gym, especially if you’re a people-person who lives for the social interaction that comes with gym membership.

From a sheer financial point of view, however, it’s cheaper to forgo the gym, investing in equipment like a personal treadmill instead of paying those monthly fees. This is especially true if you rarely make it to the gym.

Let’s do some math.

The average American pays $58 a month for their gym membership, according to a recent report by the International Health, Racquet and Sportsclub Association. That’s nearly $700 per year, more if your gym charges a start-up fee and yearly equipment maintenance fees.

The starting cost for a quality home treadmill like the ProForm Pro 2000 is about $1,300. Other good choices include the NordicTrack 1750 and the Sole F80 with slightly higher price tags starting price of around $1,500. Each of these treadmills are top-rated on TreadmillReviews.com.

If you buy a good treadmill the cost is about the same as two years of gym membership. The great thing is, you can continue to enjoy your home workout equipment far beyond two years.

You can expect some longevity out of a well-made machine like the ProForm Pro 2000, the NordicTrack 1750—which Treadmill Reviews says offers the best “bang-for-your-buck” among home treadmills—or the Sole F80. If you do encounter any issues, each of these treadmills carries a lifetime guarantee on the motor and frame, five years on parts and two years on labor.

Now, imagine you have a friend who decides to allocate their fitness budget to a gym. Within two years, they’ve paid the same amount of money to their gym that you paid for your treadmill. If they want to remain a gym member, they’ve got to continue paying out that same $700 per year.

Still on the fence? Consider how likely you are to use that gym membership.

Some 57.25 Americans held gym memberships in 2016, according to Statista. It’s a number that underscores the good intentions many Americans have when it comes to fitness.

However, it’s estimated that at least 57 percent of gym members let their memberships go to waste. A recent article on RealBuzz pegged that number at a whopping 80 percent. The upshot is more than half of gym members pay their monthly fee and then fail to make it to the gym.

If you’re a “gym rat” who considers your favorite fitness facility a lifeline, then gym membership is probably your best bet. You’ll continue to hit the gym regularly to enjoy an atmosphere where “everybody knows your name,” as the old TV theme song goes.

Your happiness comes pretty cheap, too, especially if you take advantage of potentially pricey fitness classes. If you hit the gym three times a week for a year, it works out to just over a dollar a visit.

If you’re someone who hardly ever makes it to the gym, however, it might be time to cancel that membership. Next, ponder whether your sporadic gym attendance is due to lack of follow-through or conflicts with your schedule and family commitments.

If the answer is the former, then your treadmill might just end up an expensive place to hang your coat. Many people, however, really want to work out. They just need some help fitting a routine into their lives.

If your baby is taking a nap, you can’t run to the gym. You can, however, fit in a quick workout on your ProForm Pro 2000 or other home treadmill. If you’re someone who works from home, you may not have time for an hour workout and a half-hour commute. You can, however, spend at least 10 or 15 minutes on your treadmill.

If you’re still missing the social aspect of working out, a Bustle magazine contributor suggests you start an Instagram account, just to share your journey to fitness. You can follow other people working on their physique and health while posting about your goals and achievements.

If you’re more motivated than mobile when it comes to working out, a home treadmill is most definitely for you. Your followers will serve as a cheering section and those likes and comments will be like an ongoing conversation and a virtual high-five.

Today’s Preset Treadmill Workouts

As we review treadmills, one of the metrics we like to pinpoint is the preset workout programs the treadmill will come with upon purchase. These programs can help people be more engaged in their treadmill workouts, so we wanted to highlight some of the best of today’s preset treadmill workouts.

Matrix XIR Ultimate Console Built-In Programs

On the Matrix treadmills, there are three different treadmill consoles which can be attached to a base Matrix treadmill. By choosing the XIR Ultimate console, you can have a variety of different built-in programs. Pictured below is a screenshot of a goal-based time workout.

Users can tailor their workout to their weight, desired workout time, you preferred max speed and your top incline level. The sliders can be adjusted by hand as the screen of the XIR Ultimate console is a touchscreen, making it easy to work with the preset program.

The training, goals, and target heart rate workout program categories all have sub-workout programs where you will follow the same process of adjusting the sliders to your needs.

You can also access the Sprint 8 program from the Matrix XIR Ultimate console. These are 20-minute interval programs which you can choose from beginner to elite or even customize. The Sprint 8 program is also available on some Horizon and Vision treadmills.

NordicTrack Treadmill Preset Workouts

If you are looking for a large variety of preset exercise programs, NordicTrack treadmills have plenty. All the NordicTrack treadmills with a touchscreen have a similar preset program layout, as shown by the screenshot below of the NordicTrack Commercial 1750.

There is more than just the calorie burn workout program category. You can also choose heart rate, intensity, speed, and incline workout programs. The different programs go from beginner to advanced, so you can choose which level is right for you. Also, the touchscreens on the NordicTrack treadmills makes it easy to scroll through the programs and find the right ones for you.

Also, NordicTrack is currently including a year membership to iFit Coach with the purchase of some of their treadmills. Through iFit Coach, you can access an even wider variety of running programs and receive encouragement from top-notch personal trainers.

As you can see, treadmill manufacturers are trending toward providing a healthy variety of preset workout program options with the ability to tailor them to your needs. So, the next time you read one of our treadmill reviews, pay attention to the section where we discuss available workout programs to help you really see if that particular treadmill is the right one for you.

MENU