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Floor model sale continues through the entire month of May!

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🔥 How to burn 800 calories an hour

Rowing: An Effective Full-Body Exercise

While it is easy to make some initial mistakes when first using a rower (also called an erg machine or rowing machine), you’d be smart to keep at it and learn the proper form and technique. Rowing can be one of the most effective and efficient exercises around today, making it an excellent choice for working your entire body. Depending on how you utilize it, the rower can increase your aerobic fitness while also building strength and explosive power.

Rowing has increasingly gained popularity in gyms and fitness studios across the country because of it offers an intense yet low-impact workout. Everyone from active older adult exercisers to competitive athletes are helping to make rowing machines a popular piece of equipment and a staple in many fitness programs.

So what exactly makes rowing such a great total body activity that pretty much anyone can do?

Here are a few key benefits of rowing:

Rowing packs a double-punch by not only providing a great cardiovascular workout but is also a strength training exercise that works the legs, core, arms and shoulders.

Rowing provides a smooth, low-impact workout.

You can burn on average approximately 800 calories an hour on the rowing machine!

It can be done individually or as part of group fitness workouts, much like the spinning workouts that are gaining popularity.

So the big question now is …

How Do I Use A Rowing Machine?

First, let’s get our terminology straight. There are two main phases of the rowing exercise.

The Catch: Extend arms, upper body forward, legs bent.

The Drive:  Extend legs, upper body back, arms bent.

Here are a few key tips that will help get you started and on your way to            quickly mastering the rowing machine:

Secure both feet with the straps in the footholds. Many beginners may not think having their feet securely strapped-in is that big of a deal, but as you learn to use your legs to push off you’ll understand the importance of the straps!

Grasp the handle with an overhand grip and sit tall, making sure your back is not rounded.

Start in the “catch” position. This is where your seat is slid forward,           your knees are bent, and your arms are fully extended out in                   front of you. This well set you up in the correct position to be able to perform the “drive,” which is the next phase of the row.

From the catch,keep your arms extended as you push off with the feet and straighten your legs. Your upper body should lean back just              a bit at the same time. At the point where your legs are extended and the seat is all the way back, pull your arms into your upper body.

The end position of the drive phase is with your legs extended, arms pulled back and handle just below chest level.

You then return to the catch position: arms should be fully extended, body slightly leaning forward, then legs should bend and bring                  you forward to the starting position.

Here are a few key points to consider as you get more involved             into rowing:

Start with low resistance as you practice and get comfortable with the       movement.

Different rowing machine have different resistance settings, so be sure to know where and how to adjust.

Start with a goal of 10 minutes of steady state rowing to master your form before increasing your time or workload.

You can use the rower as a full workout or as part of a conditioning           circuit.

Beginners often make the mistake of trying to use their arms too much.    Roughly 60% of your power should come from pushing with the                 legs, 20% from bracing the core area, and 20% from pulling                   with the arms.

Remember to always be aware of your posture. If you find you sit at a       desk with rounded shoulders, chances are you will naturally                   assume that same position when you sit down on a rower. Sit                   tall, engage your core, and pull your shoulders down and                   back.

Stay in control. As you get in the zone and push yourself toward the finish,don’t let your form fall apart and lose control. Pay attention to the timing of your stroke. You should be working harder and faster during the drive and allowing your body to return to the catch in a controlled manner.

Happy rowing!

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With the popularity of the rower, it is important to know the proper technique to insure the best results.

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Exercise and Diet Tips for People Over 50

I hear a lot of older relatives and acquaintances often complain that exercise isn’t as easy as it used to be ‘back in the day’. While nature might have something to say about doing burpees in your 50s, it doesn’t mean it will get the last laugh.

Staying active and healthy regardless of our age can be achievable goal. All it takes is the right mindset and a willingness to commit to the best version of yourself. By moving more often and eating right your strength and functional ability will improve. Let’s take this one day at a time, being healthy is much easier than you think! If you have any doubts or pre-existing conditions, always check with your doctor or healthcare professional first.

Eating Well in Your Senior Years

Your diet is said to account for as much as 60- to 70-percent of your level of physical fitness. While staying active is important, the quality of your nutritional intake is probably more important for weight loss after the age of 50. If you’re planning to lose some weight, it’s important to review your diet.

There are many types of diets out there, some of them could offer a healthful way to lose weight while others might be what you would call ‘fad diets’. Before selecting your diet, it’s important to review the following points:

Address nutritional     deficiencies. As we age, our body’s ability to absorb certain     types of nutrients can be compromised. These nutrients include calcium,     vitamin B12, and vitamin D. In addition to eating foods rich in these     nutrients, you can take supplements and eat fortified foods such as     cereals, bread, and milk. It’s also vital to make sure you get enough calcium,     protein, and fiber.

Avoid low-fat     diets. Many of us adopt low-fat diets when trying to lose     weight, but a low-fat diet can lead to deficiencies in critical good fats     such as omega-3 and monounsaturated fats. For example, the Mediterranean     Diet is one that’s high in good fats. Ensuring that you get enough good     fats can help you lose weight, build muscle, and recover more quickly from     workouts. These good fats can be found in foods such as fish, nuts, peanut     butter, olive oil, coconut oil, flaxseed, avocado, egg yolks, and fish     oil. You can also supplement with fish oil capsules.

Eat unprocessed     foods. A great general rule of thumb for any healthy diet is     to avoid processed foods and instead incorporate more whole foods and     plant-based items into your meals.      

Pay attention to lifestyle-caloric needs. Match your caloric     intake to your lifestyle. If you’re moderately active, you’ll probably     need around 1,800 calories a day. For very active seniors, the target     might be 2,000 calories or more per day. Check with your doctor if you     have any doubts.      

Eat more     often. Eating five or six times a day could be better for your     metabolism and, in turn, fat burning and weight loss. You might also feel     more energetic as you’re eating smaller meals and not large meals that     take up more energy to digest.       

Eat an     antioxidant-rich, high-fiber diet. Raw     fruit and vegetables are high in a variety of antioxidants, so eat a     variety of fruit and vegetables every day. Antioxidants counter free     radicals that damage cells, and they help prevent disease. Eat the full color     spectrum of vegetables for maximum nutritional benefit.      

Stay hydrated. Stay     hydrated with water, especially before, during, and after exercise.

Benefits of Staying Active

A consistent exercise routine can help you maintain a healthy weight, boost energy levels, and enhance food and overall health.

Bone health     – Exercise is linked to stronger bones and lower risk of osteoporosis.1

Muscle tone     – Exercise uses different muscle groups and strengthens them in the     process. Low impact activities such as lifting weights and stretching can     boost muscle tone.2

Fewer falls     – Staying active can help you avoid or reduce the risk of falls. Experts     suggest physical activity is associated with fewer falls or lowered risk     of falls.3

Longer lifespan     – Physical activity is also associated with reduced mortality and a longer     life span.4

Menopause     – Exercise could alleviate some of the symptoms of menopause.5

Heart health     – Exercise is associated with better heart health and reduced risk of     heart conditions.6

Disease prevention and alleviate chronic conditions – Exercise can help prevent certain diseases, as well     as assisting with the management of chronic conditions. These include     heart disease and stroke, joint and muscle pain, type 2 diabetes,     Alzheimer’s, lung cancer, osteoporosis, arthritis, high blood pressure,     breast cancer, and cholesterol.2

Brain health –     Staying active is associated with better brain health, mood, and sleep     quality.7

Tips for Staying Active

Staying active is an ongoing commitment, but you can make it fun, social, and part of your day.

Add movement all day long – Add movement to your day whenever you can.     You can walk to the shops rather than drive, stretch as you watch TV, and     get up and walk around every 30 minutes. Use the stairs rather than take     the elevator, and do some gardening or yard work instead of napping.

Mix it up     – Combine aerobic, strength training, and stretching forms of exercise.     These types of physical activity strengthen different elements in the body.

Aerobic exercise     – Aerobic exercise, such as brisk walking and swimming, strengthens the     large muscles and boosts the cardiovascular system. A general rule of     thumb is to do 20 minutes per session, and do this three or four times a     week.

Strength training –     Use strength training tools such as hand weights to build bone strength, improve     posture, and tone your muscles. You can start with eight reps (lifting     movements) and gradually build up to 12 reps.

Stretching     – Stretching is another essential form of exercise, and it can assist with     boosting flexibility and range of motion in your joints. Stretching might     also reduce the risk of injury and help you manage any muscle soreness you     might have. Yoga and Pilates are popular stretching exercises that enhance     core body strength, stability, and flexibility.

Start slow when you’re building a new exercise regime, and try to maintain a regular routine, even as you keep it varied and interesting. Once your workouts start feeling comfortable, increase the intensity levels.

References:

1. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise

2. http://www.seniors.com.au/news-insights/exercising-over-50

3. http://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825

4. http://www.health.harvard.edu/blog/feeling-young-heart-may-help-live-longer-201412177598

5. http://www.healthline.com/health-slideshow/ten-best-menopause-activities

6. http://www.healthline.com/health/heart-disease/exercise

7. http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

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Benefits of using the Elliptical for your HIIT workouts

When most people think about High Intensity Interval Training (or HIIT) workouts, they often associate them with the treadmill or outdoor sprinting. But what about the elliptical? The elliptical can, in fact, be a great choice when it comes to getting in your interval sessions and offers a few benefits that the other options don’t.

Benefits of using the Elliptical for your HIIT workouts:

1. Low-impact Training The elliptical allows your body to emulate a running motion without causing the strenuous impact on your joints that occurs on a treadmill.

2. Cross-training Ability Most elliptical trainers are equipped with moveable handles which allow you to exercise your upper body and lower body simultaneously.

3. Reverse Stride Most elliptical allow you to stride in reverse which can activate different muscle groups and put more emphasis on your quads and offer an adjustable variety mid-workout.

4. Perceived Exertion is Lower Studies show that people are working harder than they perceive when operating an elliptical. Therefore, the elliptical can burn close to the same number of calories with less effort.

You can complete a HIIT session regardless of your fitness level, just make sure to work

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