Live To Win!

Live To Win!

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Incline Training for Weight Loss

January 2, 2014

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Incline Training is one of the best ways to burn fat and lose weight. Despite whoever told you, you have to run to lose weight, they were wrong. Walking at an incline over 21% at 2 mph can be just as effective as running flat at 6 mph. Here are some benefits of Incline Training:

Heart Rate: Your heart rate at a 24% incline and 2 mph is greater than 0% incline at 6 mph. The greater the incline the higher your heart rate will go. Incline training is one of the best ways to train your heart without having major impact on your joints.

Fat Utilization: Research shows at a incline of 21% and 2 mph, fat is the primary source of energy, burning 6.5 kcals per minute. When walking slowly on a steep incline you will become oxidative, which means you will burn from your fat stores and not from your previous meal.

Fat Test Study:

  • 0% at 6 mph burns 360 calories – 57 from Fat
  • 21% at 2 mph burns 296 calories – 194 from Fat

Muscle Activation: 18% incline and above is where all the magic happens! In fact, from 15% to 18% you have 30% more muscle activation. Most people have a hard time turning on the glutes, but this is a great way to activate them. Not only will you burn more calories when you have more muscles, but your weight loss will look better. At 27% incline and above:

  • Glutes are engaged 100%
  • Hamstrings are engaged 73%
  • Calfs are engaged 90%

Variation: Variation in your training allows for creativity, enjoyment, progression and specificity. Performing variations like skips, side shuffles, backwards walk will increase your calorie burn and muscle activation. Do not exceed 24% incline on any side movements on an incline due to the shear forces it puts on the knee.

  • Workout: Side Shuttles at an incline (under 24%) are a great way to target your inner/outer thighs.

Don’t worry if running is not in the books for you, or even if it is, Incline Training is a great way to mix up your workouts, burn fat, activate your muscles, decrease pressure on your joints and increase your heart rate.

 

Article from: http://blog.ifit.com/incline-train-weight-loss/

NordicTrack X9i Incline Trainer

January 2, 2014

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The NordicTrack X9i Incline Trainer is their #1 selling treadmill. NordicTrack first started selling Incline Trainers six years ago, and since then they continually have grown in popularity. The reason for their popularity is that Incline Trainers are very effective in burning calories, losing weight and getting in shape.

For those not familiar with the Incline Trainer, it is basically a treadmill that inclines to extreme levels of up to 40%.  You generally use these machines for walking because of the extreme incline, although they can also handle running.  The advantages to this unique treadmill concept are…

  1. You can get the same intense cardio workout from running while walking.  It is similar to hiking up a steep mountain.
  2. Since you’re walking and not running there is less stress to your joints and back.

However, many individuals use the Incline Trainers for running.  With the release of the NordicTrack X9i Incline Trainer you have the benefits of the previous models. In addition you get an extra long 62″ treadbelt, which is adequate for a runner’s long stride.  With the X9i you can either walk at steep inclines, or run at a more level incline.  Of course, if you are a fanatic you can run at steep inclines, but probably not for long.

(From: http://www.treadmill-ratings-reviews.com)

(For more information: http://bit.ly/1DfyfXy

1/2/2014 Seattle Washington Workout

January 2, 2014

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Incline Workout on the NordicTrack X9i…..Downtown Seattle, Washington

0% Incline – 5min

5% incline – 5 min

10% incline- 5 min

15% incline – 5 min

20% incline – 5 min

15% incline – 5 min

10% incline – 5 min

5% incline – 5 min

-4% decline – 5 min

0% incline – 5 min

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I pretty much am walking my workouts.  5 knee surgeries, two foot/ankle surgeries and a double fusion in my lower back keep me from running at this time.  My times are slow, but trust me when you hit some of these high incline percentages you have no choice but to slow down your speed (unless your a super athlete who runs hills for training :).  I wasn’t going to post my times and distances since I will admit, I’m a bit embarrassed by them.  But I have to start somewhere and all I want is to see these numbers improve.  I am only in competition with myself after all 🙂