No matter if you are an athlete competing at the highest level, or just a weekend warrior, who likes to enjoy an occasional hike or bike ride in the fresh air and sunshine, now is the time to start getting toned up and in shape, so that you can enjoy the great Colorado outdoors.

A word of caution though to avoid injuries that could affect your enjoyment of all the activities that Colorado has to offer. Take it slow. If you haven’t been exercising regularly over the colder winter months, don’t expect to resume the same level of physical activity for the same duration as you left off before the long winter. Use a heart rate monitor or the perceived exertion scale to build up your stamina over several weeks.

Here are some pointers for avoiding the weekend warrior syndrome and the injuries that go along with it.

1. Warm up before beginning any activity.
2. Moderate exercise every day is healthier and less likely to result in injury than heavy activity only on the weekends, so if you have been a little lax in the workout department, get started on a regular exercise schedule for 30 minutes a day. If you have a busy schedule, break the exercise segments down into 10 minute blocks.
3. Develop a balanced fitness program incorporating cardio, strength, core training and flexibility.
4. Use the 10% rule. When increasing your activity level, increase in increments of no more than 10% per week.
5. Get enough rest and schedule days off from training.
6. Listen to your body! You may not be as young as you think, and you need to pay attention to your body’s needs and abilities and modify your activity accordingly.

The bottom line is to make a plan to get your body ready by ramping up slowly, and then get out and pursue the activities that you love!

Jeanne Sheriff
HealthStyles Exercise Equipment

The ElliptiGO 8C

Until two years ago I was not a person to talk to about cross-training. I’m a runner, and runners run. Period. But that’s not exactly true if you want to prolong your running career and maintain a well-rounded fitness program. Still, my conversion to cross-training believer didn’t come easily.

As a high school student I was a gymnast. Not satisfied specializing on one or two events, I competed in all of them. I loved gymnastics and believe it’s one of the best sports for developing overall fitness. Sadly, there’s only so much a middle aged body can take when it comes to gymnastics, and I’ve had some pretty serious injuries related to that sport so it’s not in my best interest to pursue it any further.

Over twenty years ago I had surgery on my neck to fuse discs damaged in a fall from the horizontal bar, and had to stop running for a year. During that time I tried swimming, another sport that can develop an overall strong, fit body if you can endure the monotony of swimming back and forth, over and over again, to get the workout that you need. I swam a lot of miles while waiting for the doctors okay to resume my running program. I also logged a lot of miles on my bicycle. I enjoyed that, but to elevate my heart rate to the level I was used to from running, I had to go really far, really fast. It was fun, but it never felt the same as running and I never felt like I was working as hard or efficiently as I wanted. Once I completed my year of healing from spinal fusion, I hit the roads hard.

Two years ago I had to have surgery on both of my feet. Not because of running too much, but because I have some bones in my feet that are too short and caused too much stress in all the wrong places. I now have five pieces of titanium in both feet. My feet work properly now but I still get sore if I overdo the running. One year ago I had to have my lower spine fused. Again, not because of too much running, but because I have degenerative disc disease. Not really a disease, this is something that’s very common and affects different people in different ways and most of us will feel its effects in one way or another as we age. I now have six pieces of titanium in my back. All of this brings me back to the original point: I need to cross-train if I want to continue running.

An article toward the back of Runner’s World magazine last year led me to a contraption called “ElliptiGO”. Picture an elliptical trainer on wheels and you’re on the right track. Described as an elliptical bicycle, the ElliptiGO has two wheels and handle bars with hand brakes like a bike, but no seat. Your feet sit in trays and your legs move in an elliptical motion while you stand upright. This upright position produces more wind resistance than a bike and provides an excellent workout! The motion is as close to running as you can get without actually running, and the pounding on the body is nonexistent. If you can’t handle stares from curious onlookers, the ElliptiGO isn’t for you. But if you want a great workout very similar to running without the pounding, give one a try. Check out www.elliptigo.com or stop in at a HealthStyles Exercise Equipment near you for more information. I promise it’ll put a smile on your face and some sweat on your brow.

Tom Riggs
Fort Collins Coloroadoan

HealthStyles Exercise Equipment carries the full selection of ElliptiGO bikes. Complete specifications and additional videos, images, and reviews are online here:

ElliptiGO 11R Outdoor Elliptical Bike

ElliptiGO 8C Outdoor Elliptical Bike

ElliptiGO 3C Outdoor Elliptical Bike

Add one more thing. A plateau is your signal to do something different – surprise the body and mind! Try a new exercise routine. Add in some cross training by trying new modes of exercise. If you are a treadmill junkie, it’s time to hop on an elliptical machine. Maybe mixing your strength and cardio together in the same workout would shake things up. Or try interval training. Twice a week, add in some sprints. You can try a boot camp or another class you’re curious about. Often the new movements will jump start your calorie burn again.

Change one more thing. Re-evaluate your food intake and try portion control. If the scale isn’t budging, your portions may be to blame. Since portions can be so out of whack, it’s helpful to think in terms of servings, which are more precise. Check the Nutrition Facts panels on food packages to make sure you are eating just one serving. Split your restaurant portions in two. Eat your meals on a salad plate.

Stop one more thing. Stop restarting …when everything doesn’t go as perfectly as you plan, keep going. Don’t give up altogether and resort to unhealthy habits. Stop your radical declarations and promises to lose weight and pledge to be consistent in your healthy choices. Make small changes day by day instead of resolving to start being perfect.

Try these three things and soon you will break free from your plateau and be on your way to your next level of success.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page atwww.facebook.com/lifefitness.

Here are some of the highlights from IHRSA according to Dave Sheriff, owner of HealthStyles Exercise Equipment. Admitting that others may think he’s biased because of the lines he carries, he said, “If I were to be completely honest, I really think our lines were the hits of the show.” 

Dave wrote:

1. “Octane Fitness: Possibly the most attention getting new piece of equipment at the show was the new Lateral X by Octane. A very comfortable and unique adjustable stride lateral motion machine that we feel is going to gain immediate and creditable momentum in the fitness product marketplace. Russ Stier of Octane has an e-mail from HealthStyles asking when he will be making his Colorado visit and if we could secure one of the Lateral X prototypes for demo.
2. Matrix Fitness: The key products that were highlighted were the new Climbmill and the new Ascent Trainer. We are on top of these new products in that both are positioned at the Colorado Boulevard Store for viewing and demo. Other highlighted products included the LiveStrong spin bikes and the KrankCycles. Strength and other CV seemed very similar as in the past. “My Ride” 3 dimensional training introduced that allows participants to exercise individually unsupervised, in large group settings or small group settings. Active Aging market and the Hospitality/Lodging market are in an active growth mode. The Hospitality market now has new ADA compliance regulations pertaining to swimming pool hoist systems and spacing and use of fitness equipment within the hotel’s fitness facilities.
3. Hoist Fitness: Possibly recognized as the number one strength line at the show. There were several new  highlighted products including the new roc-it glute machine, the redeveloped chin/dip assist. The rocket series, both selectorized and plate-loaded seemed to be the strength topic of conversation at the show. Great modular gyms, free weight and cage options as well as cable motion options.
4. Stairmaster/Schwinn: The spin bikes are to become “wired” in the near future to avoid some of the Mpower console issues. The new Stepmill continues to have good market traction and recognition. Great brand names.
5. Torque: Good light commercial products in the F1 and the new F2. Good commercial Free Weight bench options, Great cage for group (15 participant) circuit training.
6. Competition’s Products:  Cybex: They have resurfaced from their major lawsuit and their new lines and products seem strong…..we sell Cybex on the retail side. Great television screens. Technogym: Strong quality and great computerization. Great television screens. Precor: Always a very strong product line. Great booth and presentation. Life Fitness: Always good quality and presentation…..we can sell LF on the retail side. Star Trac: Very quiet booth. Introduced their new Stepmill that is very similar to Starmaster.”

Our team also have pictures of them in costumes and “in rare form,” I’ve been told. We may release them in the future for your blackmailing pleasure–stay tuned.

-Misheel.

Train like a boxer.

Boxing workouts are intense because they incorporate both high-intensity cardio and muscle building. It’s a great stress release but proper form is key for safety so getting good instruction is important. You can also try small group workouts that incorporate boxing, like a personal trainer-led Synrgy360 class. You might find yourself using movements like jabs, hooks, uppercuts, and kicks to get your heart rate up. Because a trainer guides eight or so people through each class, you’re more likely to learn proper form. Not only can it release your inner aggression, but it can also teach you some good self-defense moves.

Try a new way to cycle.

Indoor cycling can burn more than 500 calories along with loads of stress. The combination of tension on the flywheel, pedal speed (cadence), and breathing creates the perfect setting for endorphin release. Find a challenging DVD or an instructor that plays music you like and motivates you and it can be an hour of stress busting bliss.

Do Yoga.

The combination of deep breathing, thoughtful movements and melodic music can change your mood in seconds and help relieve pent up stress. If you are new to yoga, try out a beginner class and ease into the poses. There is no perfection in yoga, only progress. Yoga is the perfect complement to any other form of exercise or as your mind/body therapy for the week.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page atwww.facebook.com/lifefitness.

Follow these tips from Life Fitness to achieve sculpted arms in four to six weeks.

For the moves below, we recommend choosing hand weights heavy enough that you’ll feel fatigued after 12 to 15 reps. If 15 reps feel easy, try something a little heavier, but don’t overdo it.

Perform two sets of each of the following moves and you’ll be ready for sleeveless season in no time!

Front Shoulder Raise: Stand with your feet hip-width apart, holding weights down in front of your thighs, palms facing you. Keeping your elbows slightly bent, raise your arms out in front of you until they are parallel to the floor. Don’t shrug, and make sure to keep your shoulders relaxed. Lower the weights back to starting position and repeat.

Lateral Shoulder Raise: Standing with your feet hip-width apart, hold weights at your sides, palms facing each other. Keeping elbows slightly bent, raise arms straight out to the sides until they are parallel to the floor and no higher than shoulder level. Lower the weights back to starting position and repeat.

Triceps Overhead Press: Stand with feet hip-width apart (or sit in a chair). Clasp one weight with both hands. Extend your arms up over your head, elbows close to your ears. Bend your elbows to slowly lower the weight behind your head. Contract your triceps and straighten your elbows to return to the starting position, with your arms extended upward toward the ceiling.

Push-ups: Use only your body weight for this move. If you are a beginner, start on your knees instead of your toes. Keep your hands under your shoulders and a little wider than shoulder-width. Bend your elbows to a 90-degree angle and lower your body, keeping your abs tight. Don’t sag in the lower back – keep a neutral spine.

Need extra motivation? Coupling strength training with cardio will help burn layers of fat that may be covering your muscles.

Pair your cardio with arm-strengthening exercises two to three days a week to sculpt your shoulders, biceps and triceps.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page atwww.facebook.com/lifefitness.

We highlight Octane to explain the success of this surprising “new kid on the block.” Ellipticals have the following benefits over other cardio equipment:

• Low impact motion
• Low perceived exertion (i.e., exercise feels easier than the body is actually working)
• Total-body exercise
• High caloric expenditure
• Weight-bearing activity
• Movement variety (forward, reverse, upper- or lower-body only)
• Quiet operation
• Minimal maintenance

Because of these benefits, elliptical trainers have exploded in popularity since entering the market in the 1990s. A recent independent analysis of elliptical trainers demonstrates that Octane machines are biomechanically superior to competitors.

Newer cardiovascular machines, such as Cybex’s Arc Trainer and Life Fitness’ Summit Trainer, utilize repetitive reciprocal motion, in which the movement of each limb stops and starts repeatedly. This is similar to stairclimbers and skiers, which have limited popularity today.Compared to repetitive reciprocal motion elliptical trainers of competitors, Octane ellipticals offer safer, more biomechanically correct, continuous motion recruiting more muscle groups, which fosters a better feel and leads to greater exertion and longer workout duration for maximum conditioning and results.

To read more about this independent study, click here.

As the elliptical cross trainer category becomes increasingly competitive, marketing claims are sometimes made that do not have scientific basis. One example is that speed is the main determinant of an effective workout, so exercisers should move as fast as they can on ellipticals, using the legs only and engaging a high ramp/incline. According to this theory, using the upper-body handles is not recommended since they simply slow down the legs. Read more on this here.

Even while offering the best product of its class, Octane Fitness is set to move the bar even higher. The new LateralX that Octane unveiled at IHRSA, has the whole club industry abuzz. They are truly taking cardiovascular equipment in a new direction. Read more on this on the IHRSA article.

-Misheel Chuluun

Fitness Marketing Expert Shares Top 5 Reasons Why Most Gyms Suck - worth reading for all gym managers and trainers

Exercise Alters Epigenetics - several versions of this article are out there including this one from Time magazine and a more dense read from Science. Either way, your jean size is not just in the genes… it’s how your genes express themselves, prompted by your actions, like exercising!

Afghanistan war vet invents revolutionary exercise equipment - Surprise! This war vet is not American. Also, if you can tell me how to use this equipment more than just by varying the pushup, as seen on the picture, you win a prize… (hypothetically, people!)

Cool Hands May Help People Exercise Longer - Why holding your icy water bottle may help as you jog.

Babies building abs - Really?

Play, not exercise, for fit kids - I knew there was the other side.

Doctors Increasingly Prescribe Exercise - and hopefully proscribe some of the fatty foods we allow ourselves immediately after exercising.

Hit the treadmill and pump an extra weight for a better pay cheque - I have begun doing this since having my baby… Hopefully Jeanne and Dave take note. ;-)

Beverage-makers (COKE) build playgrounds, draw criticism - Contentious. Does this prick anyone else’s conscience? “Winning hearts and minds” is a war strategy with the Marines. But a marketing strategy for Coke? Couldn’t be. McDonalds have their playgrounds and happy meals… They’re so good to kids, must be good for the kids too.

Phys Ed: Exercise as Housecleaning for the Body - I read this article to my mom, who could use some exercise and is fond of housecleaning (especially if someone else is doing it for her). 

Intermittent exercise improves blood glucose control for diabetics - I thought exercise in general improves blood glucose control? 

Science Shows How Exercise Might Help in Prostate Cancer

Exercise after breast cancer surgery can enhance recovery

Exercise during pregnancy? Yes even some extreme sports - Like to push the limits and put yourself in life and death situations? Let’s amp it up.

-Misheel Chuluun.

The modern version seems to have originated 350 years ago in Russia as counterweights to measure goods. Since they were fun to swing around, they became weight-lifting tools and finally, modern kettlebell-lifting became Soviet Union’s national sport, in 1948.

However, many cultures around the world have used weights with handles since long ago: Shaolin monks with stone padlocks, Scottish tribes in their hurling contests, Indians with their ishi sashi clubs. These early predecessors and kettlebells work to extend the center of balance, allowing the users to mimic many real-world activities involving swinging, like shoveling, farm work, picking up your child, etc.

Today, the US Secret Service, FBI Counter Assault team, and many military training programs around the world use the holistic, explosive exercises that high-repetition ballistic kettlebell workouts provide. The benefits of this workout includes a full-body conditioning, anaerobic and aerobic exercise improving mobility, range of motion, and strength, particularly in lower back, legs and shoulders.

Here, Life Fitness breaks down a few of the top fitness apps to try.

Life Fitness Virtual Trainer App

This free tool synchs directly with the Life Fitness Virtual Trainer website, allowing users to update cardio and strength workout results, create customized programs and share data on social networks like Facebook.

The app allows compatible Apple products to communicate with Life Fitness’ Engage line of cardio machines, so using the app is a seamless process at the gym.

Exercisers also can use the library of additional training features as add-ons.
Check it out here: http://www.virtualtrainer.lifefitness.com

Experience Life’s ‘Revolutionary Ways to Be Healthy’ App

This app nudges you toward healthier choices and a positive attitude, while encouraging you to get strong in the process. Peruse the 101 Ways to Get Healthy at your own pace, or click “Surprise Me” for a randomly selected tip.
Check it out here: http://experiencelife.com/app/

MyFitnessPal App

People tend to lose more weight when they track what they’re eating. With 1,497,000 foods in its database, this app makes it easy to log your food, and even remembers favorites that you eat regularly. Use this free app to track your calories and tap into the community forum for support.
Check it out here: http://www.myfitnesspal.com/mobile

iMapMyRIDE Apps

This cycling app uses built-in GPS technology to determine your ride. It also offers an interactive map and records metrics including duration, distance, speed, pace and elevation.
Check it out here: http://www.mapmyride.com/

Pandora

This free custom jukebox is a great app for keeping the workout mood pumping. Set a custom channel with certain types of songs keep your workout beat consistent.
Check it out here: http://www.pandora.com/

Download a new app and make your fitness journey more inspired.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page atwww.facebook.com/lifefitness.