5 Ideal Treadmills For Small Apartments


Apartment living space restrictions can vary depending on where you live. But when it comes to small apartments, you have some pretty clear living restrictions you need to meet before you purchase a treadmill.

To help you find a treadmill that can meet both space restrictions, noise level requirements, and more, we have compiled a list containing 5 different treadmills at a variety of price points.  

Best Treadmills For Small Apartments

Here at Treadmill Reviews, we have researched, tested, and compared hundreds of treadmills. Through this process, we have found the 5 best treadmills for small apartments.   

Horizon T101

One of the most affordable options when it comes to treadmills, the Horizon T101 is a good option for your small apartment. It is small and lightweight with an easy-to-use hydraulic folding mechanism. It may not hold up that well if you are a more serious runner but works well for walking and some light jogging.

ProForm Power 995i

Another affordable treadmill, the ProForm Power 995i is a step up from the T101 in both price and power. With a 3.0 CHP motor, this treadmill works best for walkers, joggers, and can support light running. It is also fairly light and easy to move, with a hydraulic system to make folding the deck easy.  

NordicTrack Commercial 1750

Ideal for all fitness levels, the NordicTrack Commercial 1750 is an excellent treadmill. It is wider and a bit longer than the T101 and Power 995i, but is also more stable. It has a variety of workout programs to keep you engaged in your workouts. It also folds up so you can save space when not using the Commercial 1750.

SOLE F85

If you are looking for one of the sturdiest treadmills, the SOLE F85 is an excellent choice. The F85 can hold users who weigh up to 400 lbs. Most treadmills can only accommodate users who weigh up to 300 lbs. It can be especially helpful for heavier users who are easing back into exercise as it also has good cushioning on the treadmill deck to cushion joints.

Matrix TF30

If you are looking for health club-quality treadmill, the Matrix TF30 made our list for both its quality and apartment-friendliness. It is the most expensive treadmill on our list, but it is incredibly sturdy with no bouncing movements while you use it. It is a very compact treadmill and thanks to the position of the console, this treadmill’s deck can fold up nearly vertically, saving you even more space.

Treadmill Criteria For Small Apartments

We have a specific criteria for treadmills to meet to be considered the best for small apartments. Our criteria for these treadmills are:

  • Price and quality – Not all treadmills are worth their price. Many of the lesser known treadmill brands do not create quality treadmills that are worth their price. By working with some of the top treadmill brands like NordicTrack, ProForm, SOLE, and Horizon, you can be sure the quality matches the price.
  • Folding ability – Not all treadmills come with the ability to fold. Be sure to check that your potential treadmill can fold so you can save on space in your apartment. Also when looking at folding ability, make sure the treadmill has a hydraulic system to make raising and lowering the deck easy.  
  • Low noise output – When apartments are small, they are also likely not soundproofed all that well. To avoid causing problems with the neighbors, you want at treadmill which runs quietly.
  • High stability – Have you ever used a bouncy treadmill? That is definitely not what you need when you are living in an apartment. Aside from the noise it would generate, a low stability treadmill has the potential to damage your floors. So you want a treadmill to stay in place as you workout.
  • Performance – If you are going to give up space for a treadmill, you should be sure that it is right for your fitness level. If you are a runner, you will need to look at treadmills at the $1,500 range. If all you need is walking and some occasional jogging, then one of the more budget treadmills may suit your needs.

Living in a small apartment doesn’t mean you can’t own a treadmill. If you follow our recommendations, then you can be sure to find a treadmill which will fit well into your apartment.  

Incline Treadmill Training Workout: Step up With a Weight Vest


Are you looking for a way to switch up your normal workout routine? There are a number of things you could do, but have you ever considered using a weight vest?

First, can your body support extra weight?

Before using any kid of new equipment, it is imperative to make sure that you can use it properly to avoid injury. A weight vest should only be incorporated into your workout if you can already execute correct form and technique. If you add a weight vest to improper form, you will only be subjecting yourself to injury.

Start out small and build as you go.

While it is tempting to start working out with a heavy weighted vest in an attempt to quickly see it’s effectiveness, this is dangerous. Incorporating a weight vest into your treadmill workout uses your muscles in a totally different way, and for this reason it is imperative that you start out with a light weighted vest to allow your muscles time to adjust to this new addition to your workout. Begin by using three to five pounds, it may not seem like much but your muscles will definitely be able to tell a difference. As you get stronger you’ll be able to add more weight.

Adding weight strengthens your bones.

Brock Christopher, a CPT who works for Atlanta’s Porsche Human Performance as a strength coach explains that by adding extra weight to your normal workout you are encouraging a stronger musculoskeletal system which allows your bones to become denser and stronger to compensate for the extra weight.

Who should be using weight vests?

Weight vests are perfect for athletes who depend on explosive power like football, volleyball, and baseball players. They are also great for sprinters who need acceleration and as Christopher explains they are also ideal for “amping up shorter cardio routines” because they have been proven to increase metabolic cost of exercises as simple as walking. This means that weight vests are a perfect addition to your treadmill workout because whether you’re a sprinter looking to increase your acceleration or if you simply want to get more out of your walk, a weight vest will help you with these aspirations.

Which vest is best?

There are a number of vests to choose from. They vary not only in weight (obviously) but also size, fit, fabric, and more. Try on multiple vests and do a bit of walking or lunges in your vest to see if it rubs uncomfortably. Brock Christopher recommends the SKLZ weight vest because it wraps around higher on your torso and allows you to add anywhere from 1 to 10 pounds, giving you the freedom to adjust your vest as you become stronger.

When wearing your vest make sure that you give yourself ample breathing room, “As a general rule of thumb, it should be difficult, but not impossible, to slide your full hand underneath the vest” says Christopher. If you’re wanting to improve your strength and density of your bones, a weight vest is the perfect addition to your treadmill workout.

How to Mentally Train for a Marathon


Training for a marathon isn’t just about building muscle and endurance. Your mind has a lot to do with how well you’ll run the day of the marathon. Actually, a Staffordhire University UK study conducted by John Hall, a performance psychologist, reports that mental toughness greatly influences the success runners have in a race. Most of the participants in the study who were confident in their abilities and were able to control their physical discomfort performed significantly better than those who did not have those attributes. Concentration, determination, and a stable attitude also had an influence on how well runners performed during a race. With these characteristics identified, you’re probably wondering how to develop them in yourself. The following ways can help you mentally train for a marathon.

Imagine What It Looks Like to Run Faster

The mind is a powerful thing. If you can imagine it, you can do it. Matt Fitzgerald, author of Brain Training for Runners says:

“Proprioceptive cues are images and other sensory cues that enable you to modify your stride for the better as you think about them while running.”

These cues not only identify problems in the way you’re running, but it can improve the way you run to increase speed and decrease discomfort.

Start with a clear image of what it would look like to run fast for a long distance. Once you have that image in mind, hone in on your legs, feet, and your arms. What are they doing? Hold that information in mind and try to mimic them when you run. You can do the same with the way you feel. Imagine how you will feel when you run faster and farther, and then coach yourself before you do it. Tell yourself to slow down your breathing and relax your body. By imagining how you will feel, you can teach your body what to do when you are running.

Focus on the Process instead of the Results

You may want to achieve a specific distance and/or time, but that’s not what you should focus on – it will only leave you feeling defeated. It’s important to focus on the “now,” and the “now” is the process. According to Stan Beechman, Ph.D., sports psychologist:

“If you focus on results, you take yourself out of the now. And it’s the now that allows for the results later.”

The future is dependent on what you do now. When you focus on the now, you focus on the process, which changes the future (the results).

As you’re focusing on the present, learn to trust yourself, says Coach Tina. When you trust that you’ll get stronger, you’ll be better able to handle the discomfort you’re in as you’re training. For every step you take forward, you’re getting stronger, and the stronger you become, the closer you will get to your goals.

[Image: How to mentally train for a marathon quote 1]

Remain Positive While Running

Running for hours and hours and not seeing an increase in speed may be discouraging, but don’t let negativity seep into your training. Pessimism is the most common mental roadblock for runners, according to a study by Cindra S. Kamphoff, Ph.D., who is the director of the Center for Sport and Performance Psychology at the Minnesota State University. Negative thinking runners exhibit self-defeating behaviors that lead to a self-fulfilling prophecy. For example, you may tell yourself you’ll never run a 6 minute mile. Just by thinking this, you end your workout early or you may even quite the race. Just because you allowed yourself to think negatively, you didn’t follow through, which is the self-defeating behavior.

Since it can be difficult for runners to stay positive, mental exercises can help decrease negativity. The Power of Positive Self-Talk by Gregory Jantz suggests writing down negative thoughts. Next to each negative thought, write down a positive one. This can be hard at first, but put in the effort and you’ll soon find you’ll do it without writing them down.

Plan What You’ll Do If You Feel You’ve “Hit the Wall”

A plan for when you “hit the wall” will help you recover quickly. What’s interesting is that according to a sport psychology study, only 43% of marathoners truly hit a wall. Most runners simply hit a mental wall, rather than a physical one in which the body isn’t able to continue at the same pace or at all.

Since mental walls are more common and much easier to overcome, mental toughness is essential. The best way to get over the mental wall is to break down the run into manageable goals. Instead of telling yourself you only have five more miles to go, tell yourself you just want to finish the next mile. When you finish that mile, go for the next one. Many people end up getting through the mental block by the time they reach the second mile and can continue without as much effort.

It’s important to trust in your training, according to Jannine Myers, a RRCA-certified women’s running coach. When you’re training your body and mind, you’ll gain strength. When the day of the race comes, remember that you’ve prepared for it, and that will get you through.

Stressors can make the mental wall even more difficult to overcome. Identifying the stressors that are contributing to the roadblock and then working to reduce or eliminate them while you’re training can help you know what to do while you’re racing. One of the most common mental roadblocks is inward dissociation.

“It is likely that being distracted from sensory signals and important aspects of the task meant that runners were not able to judge their pace very well and failed to stay fully hydrated, contributed greatly to hitting The Wall.” according to Clare D. Stevinson and Styart J.H. Biddle, researchers for a 1998 study published in the British Journal of Sports Medicine.

Paying too much attention to the body can magnify discomfort leading slowing down and/or giving up on the race. It’s best to regularly check in with the body, but spend most of the time focused on external stimuli, such as the environment.

Boost Confidence While Training

“Lack of confidence leads to anxiety and tension and reduced motivation,” according to Kamphoff. Confidence is up to the runner and his/her mind.

Work on boosting confidence during training. The only way to build it is to achieve goals, but those goals have to be easily achieved and lead to bigger goals. Fitzgerald says that hitting numbers is key to confidence building during a workout. Just make sure the workouts aren’t too difficult or exhausting because then you’ll feel defeated. It’s better to end a workout feeling as though you could have run faster or gone farther than not wanting run again.

Visualization, focusing on the process, remaining positive, having a plan for when you hit mental walls, and boosting your confidence in achieving your running goals can all help you become the best runner you can be. The marathon is your chance to show yourself how strong you’ve become because of your training – your preparation. With your mind, body, and soul working together, you’ll show yourself that you can and will accomplish anything you put your mind to – in running and life.

Understanding Your Prime Stride Length Before Jumping On A Home Treadmill Purchase


You did your research, compared different models or prices and finally settled on the perfect treadmill. Congratulations on your purchase. But before jumping on your treadmill, you need to understand your prime stride length if you’re to avoid injury when clocking those miles.

What Is Stride Length?

Although many factors contribute to running speed, the main ones you need to concentrate on are your cadence and stride length. Here cadence refers to the frequency of your steps or the total number of steps you take per minute. Stride length, on the other hand, is a measure of the distance of your steps. In simple terms, it is the distance (in a straight line) or amount of ground you cover in one step. When running on a treadmill, this is the distance from where the foot leaves the treadmill mat to where it lands next.

However, you need to keep in mind that your foot travels in a circular path-not a straight line- between two points. This becomes more obvious when running. So if you consider this circular motion, your stride length is the circumference of the circle. To measure it, you determine the size of this circle instead of how far your foot stretches in front of your body.

Continuing with this analogy, if you want to increase your stride length (the circumference), you have to focus on making a bigger circle by increasing its diameter. You can achieve this simply by lifting your knee higher as you run while keeping the level of your hips and upper body unchanged. You can get the gist of it by observing elite runners in motion.

Increasing Stride Length Safely And Efficiently

When trying to increase their running speed, most people correctly assume that they have to adjust their stride length. Unfortunately, they try to do this by overstriding in an attempt to travel further forward. This not only decreases their running efficiency but also puts them at risk of injury.

Here’s how to safely do it:

  1. Increasing your hip extension. Your prime stride length is limited by the range of motion of your hips and thighs. To increase the range of your upper leg, you need to have good hip extension. Doing deep lunges and glute-specific stretches will greatly increase your hip extension as you run.
  2. Practicing as you run. The best way to practice increasing your stride length is indoors on a home treadmill. First, begin by running at a pace that’s slightly fast and uncomfortable-but one that you can easily maintain. Then still at this pace, practice running at a slower speed without reducing the treadmill’s speed. You’ll realize that you naturally adjust your stride length to keep running at that constant speed.
  3. Learning how to lift your knees. As mentioned before, lifting your knees higher will help you increase your stride length and running speed. Marching drills or hill running will help you improve this technique.

Understanding and mastering your prime stride length will save you from injury and help you increase your running speed and efficiency.

The Analysis Of Sugars Role In A Runner’s Diet

You are rounding a new mile, the treadmill belt feels solid beneath you. The sound of the rubber soles of your shoes hitting the moving machine are muted under the high intensity playlist blaring through your earbuds. The runner’s high has come and gone, and you know there is just a little further to go before you can stop and bask in the feelings of fatigue and accomplishment…

Boom, your energy drops. You can’t get yourself to take another step. Jumping to the sides of your treadmill belt, you pant as you grip the hand rails. You have reached the dreaded Wall.

The Wall is the bane of anyone who takes part in an endurance based physical activity. It is the point at which your body just decides no more, it is done, and it can be next to impossible to overcome. At least, it is if you weren’t prepared for it in the beginning.

Your body needs proper fuel for endurance, recovery, and even speed. When you are running low on energy, it is your body’s way of telling you that you are not giving it what it needs to sustain your level of activity.

What it needs once you have hit the Wall (or to avoid hitting it all together) is a boost in nutrition-provided fuel to keep it going. But what part does sugar play in that need, and should the white stuff be taking a major role in a runner’s diet?

Macronutrients: A Tricky Balance

When we think of what we need most when running, hydration is usually the major source of concern. A snack or meal comes after. But what is in the food we eat before and after a run could have a major impact on how we recover, and perform the next time.

It all comes down to macronutrients. These are the three major components of everything that we eat:

  • carbohydrates,
  • fat,
  • and protein.

Each make up the nutritional value of what we put into our bodies, and finding the right balance is crucial for runners. It could make all the difference when avoiding the Wall, as well as other health problems.

Of the three macronutrients, only two can be used as energy sources.

The first is carbohydrates, found in grains, vegetables, fruits and starches. When you eat carbs, it converts the food to glucose, or sugar, within your system. Your body then burns that sugar during any physical activity.

The second fuel source is fat. Unlike carbohydrates, it does not convert to glucose when consumed. Instead, it is burned in its natural form. Your body can also burn your excess fat for energy, and will do so when it has gone an excessive amount of time without access to glucose.

Only protein can not be used as a fuel source. Instead, it is a restorative agent. It helps to repair tissue and muscles, making it an important additional food source to consume during training. Runners will recover more quickly when they eat a protein rich died.

So, which of these macronutrients should you be eating the most? The truth is that there is no single answer to that question.

Diets high in fat are known for providing endurance runners with a more slow burning energy source. But ketogenic or low carb diets can be complicated enough to discourage many from using them.

How Runner’s Run On Sugar

There is no denying that glucose is an effective form of energy, but it burns quickly. Meaning if you rely on carbohydrates for your diet, you will have to eat them in a high enough percentage to replenish your system after every run.

If you do choose to follow by a carb heavy diet, you have to know the right and wrong ways to consume sugars…not all carbs are created equal. Because, despite what we might like to think, runners can’t eat anything they like and stay fit. No matter how you appear on the outside, it may be a different story on the inside.

The Glycemic Index

Experts have been studying the impact of carbohydrates and glucose on the body for some time. This has led to the creation of the Glycemic Index, a database of of different foods and how they raise the blood glucose level in those who eat them.

This database is important, as a study published in the Int J Sports Med journal found in a 2011 study on low and high GI foods in runners. Participants who consumed low GI foods fifteen minutes prior to their run found an increase in their endurance, maintained their blood glucose levels, and prevented hyperinsulinemia (excess insulin in the blood).

In other words, runners who eat a lower Gi food of 55 or less, such as all-bran cereal (50), an apple (34), or even a high fat Snickers far (41) are going to improve performance and give more fuel to a runner than a high GI food, like instant white rice (87), raisins (64), or Cornflakes (80).

What About Simple Sugars?

As you may have noticed, the sources of many of the sugars listed so far have been of a more complex nature. The conversion of carbohydrates to glucose doesn’t account for the straight sugar you would get from, say, an ice cream cone. So do simple sugars have their place in a runner’s diet? Can they be both safely consumed, and even improve a runner’s performance if it falls under a lower GI?

The answer is: maybe.

A study at Syracuse University found that simple sugars could be used safely by many runners to refuel during or after a marathon or endurance activity. It provides a quick injection of fuel that could aid in the recovery process, and keep the runner from experiencing from hitting that pesky Wall mentioned earlier.

The caveat is that simple sugars cannot be consumed the rest of the time, and should be altogether avoided when not engaged in heavy training. If you are using simple sugars to refuel in the middle of a 10k, and then justify that extra piece of cake the next day at Sally from HR’s birthday party, you’re going to do more damage than it is worth.

How It All Breaks Down

So, with all this information in mind, how should the average runner’s diet break down? The common wisdom states the following base lines:

  • Carbohydrates: 5 – 10 grams for every pound of body weight, depending on the intensity of your training/running.
  • Protein: 1 – 1.4 grams for every pound of body weight, depending on the intensity of your training/running.
  • Fat: Less than 25% of your daily caloric intake, sticking to healthy fats coming from sources like olive oil, almonds, and fish.

Make sure that you are getting plenty of vegetables, and some fruit, within your diet. Grains should be whole grain to give you the benefit of both the fiber, and the lower GI impact. Lean proteins like chicken and turkey will give you the benefits of that restorative protein, without adding to your daily fat intake.

Runners need the right kind of fuel to keep them moving. Don’t let yourself crash into that wall.

Run On a Treadmill? Bet You Didn’t Know It’s Been Around for 4000 Years

Treadmill Running

The treadmill has become a tried and true go-to for fitness junkies and casual exercisers alike. Not surprising, given the benefits of the equipment. A treadmill offers a controlled versatility that you won’t get running on the street. Who doesn’t love being able to control the incline, speed, monitor distance, and watch the estimated calories burned climb ever higher?

Add the fact that you are getting a good cardio workout that is heart healthy, and available in any weather, and you have a clear winner. No more sweltering heat in the summer months forcing you to pound the hot pavement. The days of worrying about hitting a patch of black ice and skidding into an injury are done. And rain? You can keep nice and dry indoors, and won’t face the dangers of limited visibility.

You know what a treadmill looks like today. But did you know the treadmill has been around for at least 4,000 years?

A Brief History of The Treadmill

1 AD

You can trace the history of the treadmill all the way back to the peak days of the Roman Empire. Its first inception was not a piece of fitness equipment, as you probably guessed. It was a piece of machinery used for physical tasks involving repetitive motions, and lifting incredibly heavy objects.

At that time it was called a Tread Wheel Crane or a Tread Mill, and milling was often the reason for its use. Men would step into the wheel itself, and walk to turn the grinding wheels and mill grain or lift heavy objects. They would also use it to lift buckets, pump water, knead dough, and move one large, cumbersome object from one place to another using a winch system.

1800’s

The next step in treadmill evolution wouldn’t occur until 1818. English civil engineer Sir William Cubitt came up with the idea for the eternal wheel: a spoked wooden wheel that was long enough for several people to stand across it. It was designed for free labor by prisoners who had been incarcerated.

For as much as six hours a day, prisoners were forced to climb from spoke to spoke, spinning the wheel. They would pump water or mill grain, which was then transported primarily out of the prison to be sold on the market. Using this “treadwheel”, prisoners would produce huge amounts of milled grain, and climb up to 14,000 vertical feet a day.

These treadwheels would be used until 1898, when the Prisons Act named it a cruel and inhumane practice.

In 1834, a new kind of machine was patented: the horse powered treadmill. This device was used by farmers who were unable to get the consistent results they needed through wind and water produced energy. They needed a new way to power machines, using a strong enough energy flow to keep it running smoothly.

They created a treadmill encased in a small fence where horses could run on a belt. This produced the energy needed to power the farmer’s equipment. The energy used for this purpose came to be known as “horse power”, a term that would be applied to automobiles and other powered vehicles later on.

A similar treadmill would be created for dogs in 1871. A much smaller scale energy source, it was mostly used for churning butter. The creator, Nicholas Potter, marketed it as a way for household and farm dogs to further assist in chores. While they did see some success, they never found the level of fame that the horse powered treadmills did.

1900’s

In 1913, a patent was issued for what was dubbed a “training machine”. Scientists used it for experimentation in sports medicine, and it would become a well known training machine for the next twenty years before it gained any mainstream notoriety outside of the industry. A Popular Science article published in 1933 would change the way people looked at treadmills in the future. It was the first step in the treadmill evolving into an exercise machine, used to train athletes.

It was in 1952 that Dr. Robert Bruce of the University of Washington came up with a method of tracking cardiac malfunction, called the Bruce Protocol. This discovery showed the potential for medical uses of the treadmill, and popularized its use in hospitals and clinics around the United States.

Finally, we have the treadmill of today. The first commercial treadmill sold to consumers for home exercise was developed in 1969 by William Staub. He was the first to claim that regular runs of as little as eight minutes a day, four to five times a week, could improve their physical health.

Since then, several incarnations of treadmills have been put on the market. Features like incline, distance monitoring, speed control, calories burned, heart rate monitors, and even treadmill desks have become staples of homes and gyms around the world.

The Benefits Of Running

We know now that there are many physical and mental health benefits associated with running. Lower risk of heart disease, weight loss and maintenance, joint pain relief, stronger muscles, and even increased oxygen capacity are just some of the positives touted by medical experts. Not to mention lessening depression, improving mood, better sleep, a boost in confidence, the rise of endorphins, and greater energy and focus.

Runners may even live longer. A study done by the University of South Carolina found that those who took leisurely runs had a 19% lower overall mortality rate than those who didn’t run.

The conclusion was that those who ran a distance of between 0.1 and 19.9 miles per week, at speeds of between 6 and 7 miles per hour, or at a frequency of between 2 and 5 days per week were less likely to die from all-cause mortalities.

However, speeds, durations or frequencies of higher than those rates were not associated with lowered mortality rates. So it turns out the the ‘right’ amount of running could improve both the length, and the quality, of your life. Who doesn’t want that?

Does that mean that one type of running is better than the other, i.e running on a treadmill, versus running outside? No, not when it comes to the health positives or risks. Though it could be argued that treadmills give you more safety features (no cars, climate controlled environment), and more flexibility (run any time of day or season) than hitting the pavement would.

For many, those pros are enough to keep them on a treadmill, avoiding outdoors running. Or they will split the difference and sometimes run outside, sometimes inside. It comes down to a matter of needs and preferences, not one being better than the other.

Treadmills: A Modern Marvel With a Long History

Treadmills have come a long way from their original form. From their beginning origins as machinery for milling and construction, to a prison punishment, to a daily part of our physical and mental health; it is a versatile and fascinating piece of equipment. One thing is for sure: it has been around for 4,000 years, and will doubtlessly be around for at least 4,000 more.

To learn more about the benefits of treadmills, visit TreadmillReviews.com.

10 Fitness Clothing Lines for Serious Athletes

Adidas

Adidas makes finding sport-specific gear easy thanks to their well-organized website. Their compression TechFit shirts with UPF 50+ are the perfect option for morning or late night football practice while the loose fitting Double Up Tank might be the perfect airy option to shoot hoops.

Alo

We won’t forget about activewear for the hard core yogis. It clearly takes special fabric to be able to twist the body into a pretzel or stand on your hands for days without wardrobe malfunctions. Alo has comfortable and well-fitted clothing for both yogis and yoginis.

Athleta

Sorry guys, This one’s for the ladies. Athleta makes great clothing for serious female athletes who like to take their training outside. Their Pacifica UPF Hoodie is lightweight, breathable and will keep you from getting fried with its UPF 50+ protection. Called “unstinkable,” the fabric is laced with silver salts which are meant to have an antimicrobial effect.

Brooks

Brooks- the runner’s haven for quality running attire and gear. Women will tell you not all sports bras are created equal. Brooks is known for their full-coverage, high support bras for serious female athletes. Men’s clothing boasts a collection with tops that utilize their DriLayer fabric meant to keep you 30% cooler.

New Balance

Your one-stop-shop for almost every sport. Whether running, training, playing basketball or hiking, New Balance has great garb. Their performance stretch fabric utilizes welded seams and movement-adaptive fit. Plus, they’re one of the only major fitness companies to make many of their products in the USA.

Nike

No surprise Nike makes the list. The sleek check logo represents a clothing line trusted by athletes of all types. Need specialized fabrics for outdoor heat deflection? Check. Need Dri-FIT fabric that wicks sweat from your skin. Check. From workouts on the beach to the mountains, Nike has a wide range of performance attire.

Oakley

Most of these 10 clothing lines utilize high-tech fabrics to wick moisture. The O Hydrolix by Oakley is no exception. The wicking material pulls perspiration from the skin to the outer layer where it can evaporate. The poly-cotton mix keeps you warm during your colder weather workouts and cool in the heat.

Reebok

Great for any type of athlete, Reebok has a line specifically for Crossfit. Their men’s collection also has shorts and other attire perfect for MMA fight training. Reebok fabrics go through an odor reducing treatment so your opponents will be knocked out by your fist and not by your stench.

Tasc Performance

Think bamboo. Why stick with just cotton or polyester when Tasc Performance has created a softer, natural product. Great for sensitive skin, the natural bamboo fabric wicks moisture and fights odor all without chemical additives.

Under Armour

Designed with performance in mind, Under Armour has you covered head to toe for about every sport and during every season. From their high support, water wicking sports bras to their trademarked CoolSwitch fabric that pulls heat away from the body; design precision makes the fit feel like a second skin.

Natural Remedies That Are A Huge Waste Of Your Resources

Modern medicine itself comes from active ingredients we first discovered in nature; however, “natural” doesn’t automatically mean safe or effective.

Here are some popular natural remedies that cause more harm than good.

1. Coffee Enemas

A flush of water — or coffee — should get rid of the harmful toxins in your colon and reboot your system, right? Wrong.

  • The bacteria that actually exists in your colon defends against infection, supplies vitamin K, and is a natural part of the biological process. The use of a colon cleanse is more likely to disrupt the microbial flora in your gut and introduce actual harmful bacteria into your bloodstream.
  • Coffee enemas not only don’t work, but they’re dangerous and potentially deadly.

2. Whiskey

There are proven benefits to moderate alcohol consumption, but whiskey’s rich history has lead to many misconceptions.

  • Don’t rub whiskey on your baby’s gums to help it teethe. It may stop their crying, but it can also poison and lead to seizures, coma, and death.
  • Don’t use whiskey to relieve your own pain. Alcohol is disastrous when mixed with actual painkillers, builds tolerance, and makes chronic pain worse. If alcohol is your feel-good go-to, you’re likely to damage your liver, increase your risk of heart disease and stroke, develop alcohol dependence, and make society a worse place overall. Stick to moderation and appreciation.
  • Curing the common cold with a Hot Toddy? It may soothe your throat and unclog your sinuses, but so will hot tea. In fact, the only way to cure the common cold is to prevent it or wait for your immune system to sort it out.
  • It can’t “put hair on your chest” either. That’s just an expression your dad uses.

3. Natural Supplements

A booming $36 billion industry with natural remedies that claim to treat HIV/AIDS, cancer, diabetes, herpes, swine flu, skin conditions, inflammation, gum disease, pregnancy complications, trench foot, and more (and that’s just colloidal silver).

If it sounds too good to be true, it is.

In 1994, the Dietary Supplement Health and Education Act limited the FDA’s regulation of dietary supplements which means they’re not legally required to be proven safe, pure, or effective before being sold.

Here are some of the most dangerous:

  • Aconite: Extract of a toxic-rooted flower.
    • Health Claims: Inflammation, joint pain, wounds, and gout.
    • Dangers: Toxicity, nausea, vomiting, low blood pressure, respiratory-system paralysis, heart-rhythm disorders, death.
  • Colloidal Silver: Silver particles eaten, inhaled, injected, or topically applied.
    • Health Claims: (See above). Indiscriminately kills bacteria, whether bad or good microbes.
    • Dangers: Argyria (blue skin), kidney damage, seizures, medication inhibition.
  • Country Mallow: A shrub containing ephedrine alkaloids, a psychostimulant banned by the FDA and Professional Sports.
    • Health Claims: Nasal congestion, allergies, asthma, weight loss, bronchitis, sexual arousal.
    • Dangers: Heart attack, heart arrhythmia, stroke, death.
  • Kava: A bitter, cultural drink derived from plant extract. Banned in Europe and Canada.
  • Yohimbe: The dried bark or extract of the Yohimbe tree.
    • Health Claims: Aphrodisiac, chest pain, diabetic complications, depression; erectile dysfunction (somewhat effective).
    • Dangers: Usual doses can cause high blood pressure, rapid heart rate; high doses can cause severe low blood pressure, heart problems, death.

There ARE supplements that have scientific backing by the way, but they’re not substitutes for proper health management.

In the end, the foundation of health is proper diet, consistent exercise, and regular sleep. No Western medication or natural remedy will take their place.

 

 

Will Power Walking or Jogging Burn More Calories?

With the abundance of information at our fingertips these days it’s easy to be confused about walking vs. jogging when it comes to your overall health. Let’s weigh the pros and cons for each method and you can decide for yourself what is best for YOU. The bottom line is that you know yourself and your body best!

What Is Your Goal?

If your primary exercise goal is weight loss, running wins, hands down. Calorie burn is at the core of weight loss – you must have a caloric deficit to lose weight. Jogging or power walking is an efficient way to generate that deficit. Think of your body like a car motor and calories like gasoline. The larger or heavier the car the more gasoline will be used per mile. It is the same with our bodies. The larger you are, the more energy that’s required to run your engine which will cause you to burn more calories.

How Quickly Are You Moving?

The speed at which you walk or jog will also influence your calorie burn. With jogging you will cover longer distance in a shorter amount of time. It’s more efficient for calorie-burning than power walking. But what about other factors when it comes to jogging? Is this a new regimen? How do your joints feel? Cardio health comes along much quicker than our joint health. We could injur our joints if we push them past their capabilities. If you can’t jog long distances because your knees are pounding for days after, take a step back and try a 10 minute brisk walk warm-up followed by a minute of sprinting, then 5 minutes of brisk walking again. Alternate the two for 30-60 minutes and gradually increase your running time while decreasing your walking time over the following weeks of training. This will build the muscles in your legs and relieve pressure put on your knees while running.

To maximize your calorie-burning during power walking you can increase the efficiency by going up hill, carrying weights along with you, and pumping your arms while walking briskly. A smart watch is very helpful in tracking your workouts but if you don’t have one a great rule of thumb to follow is that you should be working hard enough that it would be difficult to carry a conversation with someone.

Whichever method you choose remember this: You’re moving your body and burning calories while increasing your cardiovascular and joint health. Consistency is key in our physical health! Be patient with yourself and always go a little more than you think you can. In the long run (no pun intended) your bones will thank you for it and your heart will continue to work as the amazing muscle machine it is.

Breathing Techniques To Boost Cardio Stamina

Proper breathing techniques during exercise can fully oxygenate the muscles and clear the body of built up carbon dioxide giving you an all around better performance. Too much CO2 will unnecessarily increase heart rate and lactic acid production and decrease endurance. Good breathing techniques have benefits like preventing dizziness and side cramping, increased fat burn and improved physical performance.

RUNNING

Maintaining correct running form and tempo can be challenging enough for runners but huffing and puffing your way along a run can make it so much harder on your body! There’s no one-size-fits-all formula for proper breathing technique while running, however, many runners find it most comfortable to breath a 2:2 inhale-to-exhale ratio. This means you inhale for two foot strikes and exhale for two foot strikes. Getting your breaths in sync with your running cadence will help maintain a lower heart rate while running faster and provide you the energy you need to the go strong all the way through the finish line.

Breathing through your mouth provides a path for the least resistance and is more efficient for oxygen intake. But some would argue that the nose helps to warm up the air entering your body while decreasing allergens and may also provide a calming effect on the body.

STRENGTH TRAINING

Running isn’t the only way to get in a good cardio work out. If you’ve ever had a full weight training session at the gym you know that you can maintain a good aerobic heart rate for the entire work out. Each training session can benefit greatly from proper training technique. Exhaling on the effort phase (or exertion) of a lift is the way to go. Contracting the breathing muscles will help brace the load during lifts and provide and maintain lumbar stability. A good example to use is the bench press. Exhale slowly and continually while pressing the bar then inhale at the top of the lift or on the return. Remember to keep the core muscles engaged to protect the spine.

HIGH-INTENSITY SPORTS AND EXERCISE

When mixing aerobic activity with a stop-go pattern and possibly some body contact there is a lot to consider in your breathing technique. When bracing for impact or a load take a deep breath and brace your core muscles. This helps balance and strength while also protecting the spine. Each breath should come from the diaphragm, not the chest. Your rib cage should expand in all directions when utilizing the diaphragm muscle not just top to bottom or back to front. When in a recovery or break period take deep calm breaths to more efficiently stabilize the heart rate and be ready to jump back into action.

Maximize your potential for success by listening to your lungs and trying some of these stabilizing and stamina building techniques whether running laps, bulking up at the gym or enduring through the fourth quarter of the game.

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