The Trials and Tribulations of the Treadmill Trio cont…

May 8th, 2012

This month three of the JTX office and warehouse team will be putting the JTX Sprint7 treadmill through its paces. They each have very different goals and approaches; fat burning, fitness and rehabilitation after a long standing knee injury. They will walk, run, sprint and pant their way through their own home made fitness programmes. Follow their tips, progress and set backs here every week. Remember they are real members of the JTX Fitness team, but not personal trainers or fitness experts, so we cant guarantee this will be the most inspiring blog in the world but it might make you feel a little less bad if you struggle achieving your fitness goals!

Second to take on the challenge is our Office Manager:

Name: Jen
Age: 30

What’s your long term fitness ambition? I want to lose weight – probably a couple of stone long term. But I also want to get to a point where I can run non stop no matter how slowly for 30mins.

What is your goal for May? I would ideally love  to lose 10lbs (I’ve already lost three!) and fitness wise I want to have used the treadmill three times per week throughout May.

What is your workout plan? Incline interval training on the treadmill twice per week. Initially I will be walking at my top speed (around 4.5k) for a few minutes on the top level of incline, followed by a minute on a nearly flat incline to allow me to get my breath back. Repeating it for about 20minutes will keep my heart rate high enough to increase my fitness and burn callories. This should help me to get my fitness levels up without hammering my knees too hard. Also once per week I will add in a speed interval training session where I will be alternating between walking and running for a few minutes  at a time to get my body slowly used to running.

How do you feel about running at the moment? With my current fitness level I find it physically very hard and difficult to actually motivate myself to get on the treadmill.

How will you stay motivated? Hopefully with the help of my co-workers and sharing my goals publicly it will keep me on the straight and narrow!

How do you rate your likelihood of success? Quite high 8/10 at the moment but ask me in a few weeks and I might change that prediction!

Posted in Case Studies, Fitness Tips, Treadmills

The Trials & Tribulations of the Treadmill Trio!

May 3rd, 2012

This month three of the JTX office and warehouse team will be putting the JTX Sprint7 treadmill through its paces. They each have very different goals and approaches; fat burning, fitness and rehabilitation after a long standing knee injury. They will walk, run, sprint and pant their way through their own home made fitness programmes. Follow their tips, progress and set backs here every week.

First to take on the challenge is one of the owners of JTX Fitness:

Name: LLOYD
Long term fitness ambition: To run a marathon and stay injury free
Goal for May: To stay injury free and improve fitness

Background: I have been seeing a physio on and off for 6 months to try to sort out knee pain whilst running which is a result of extremely tight muscles – especially the IT band. After several weeks of rolling about on the floor in excruciating pain using a foam roller and regular yoga my muscles seem to be relaxing. My physio recommended building up very gradually starting with a 5minute walk, followed by 5 minute run, followed by 5 minute walk  and continuing on in these increments. As long as that didnt cause pain the increments could be increased by five minutes at a time giving myself a day off to rest in between. As soon as I felt pain I had to go back to running for the previous time before it got painful and it seems to be working!

So far running on a treadmill has given me the confidence to run 5k at a time without any pain or consideration for my knee. (Thinking about my knee when running on roads has made me realise how psychological running can be and knowing that our treadmills have that extra suspension has really seemed to help that side of things for me). I’m now up to 5k on a treadmill and have done it three times this week without pain, which feels like a massive step forwards for me.

Workout plan: I plan to run three times per week (mon, wed, Friday) two 5ks and one 8-10k longer run.

How will you stay motivated to achieve your goal? Well I’m just really up for it as long as I can avoid the familiar knee niggles that should keep me motivated til the end of the month and probably beyond.

How will you know if your treadmill workouts have been a success? I will be able to run a 50 minute 10k on a treadmill with no injury.

How do you feel about taking on this challenge? I feel very up for it and very excited – It probably helps that I have had a fortnight of running with no knee pain for the first time in 18 months which has got me quite exctited for this challenge.

How would you rate your chances of success? Quite high – 7.5/10

Tune in next week for an update!

Tags:
Posted in Fitness Tips, Treadmills

Fact or Fiction: 5 Health and Fitness Myths

April 13th, 2012

People are full of advice. Well-meaning friends, colleagues and especially our mothers!

Often, although meant with the best of intentions, the advice can be a little wide of the mark.

So what are the top five myths surrounding health and exercise?

Lifting weights makes women bulk up!

It takes months, if not years, of lifting increasingly heavy weights in order to achieve a body Arnold Schwarzenegger would have been proud of.  Due to the larger amount of testosterone required to develop large bulky muscles it is physiologically impossible for most females to build this kind of muscle without the use of artificial hormones to help things along. Using weights or resistance training as part of your workout will help to shape and strengthen your muscles, as well making you look slimmer and increasing your resting metabolism.

Muscle weighs more than fat!

A pound of muscle weighs the same as a pound of fat, one pound! However, muscle is more dense than fat, and therefore takes up less space, making you appear smaller.

Cracking your knuckles will cause arthritis!

How many times have we been told this! Whilst it may not be the most pleasant thing to do in company, it certainly won’t cause you to develop arthritis. The cracking sound we all know is actually a build-up of gases escaping from the synovial fluid within the joint. Nice.

You must drink 8 glasses of water per day!

According to The Guardian in July 2011, Dr Margaret McCartney, a GP from Glasgow, wrote in the British Medical Journal that most doctors already know that there is no scientific evidence that we need so much water. Our bodies are designed to let us know when we need to drink more water- by making us feel thirsty! There is no medical evidence that we need so much water, and it is dependent on how active we are and how much food we’ve eaten. The message is to listen to what our bodies are telling us.

Sit-ups will make your tummy flat!

Sadly, the truth is, the only way to get rid of tummy fat is to expend more calories than you take in. We don’t have much control over which areas the fat comes off first, and often our least favourite areas will be the last to lose weight! Such is life! Doing a sit up is not going to expend many calories. Running on the treadmill for 30 minutes, or 20 minutes on a cross trainer at high resistance, is going to be far more effective.

Posted in Fitness Tips, health

Top Training Tips to Motivate Yourself to Keep Running

March 29th, 2012

You enjoy regular running and have taken part in training sessions, a number of marathons, and even a long one, but now you’ve been invited to take part in a 5k race. As soon as the shock wears off and your heart rate slows down you can begin to think about what your strategy should be for such an endeavour. When you are looking for the best way to do things it’s a good idea to turn to the experts. If you are faced with the prospect of a long race and are unsure how to motivate yourself then here are some top tips to keep you running.

Tip 1. Train for an Eight Day Week

If you really want to improve your running skills and your speed sufficiently to cope with a 5k race, why not spread your training regime over eight days instead of seven. When you work to an eight day week schedule it means that you run and train for seven days and you take the eighth day off. One of the reasons that some runners suffer burn out during the run up to a big race is that they fail to schedule in rest days – and you know how the saying goes, if you fail to plan then you plan to fail. Knowing that at the end of the week you can take a day off from training means that you can relax and enjoy the excitement of the approaching race.

Tip 2. Keep a Log

It is all too easy to lose track of where you are in your training regime. Keeping a log of what you do every day, and how you might improve on it in the next training session, allows you to review your progress in the run up to the big day. A log of your training sessions serves as a positive reminder that during the training period your stamina and your running speeds have improved.

Tip 3. Off Road Running

Take a break now and then from running on concrete and take yourself somewhere a little less even. When you run in the country, along woodland and hilly tracks it helps to flex your muscles to a greater extent. Running on different kinds of surfaces increases the runner’s flexibility, an important factor when you are in training for a 5k race.

Tip 4. Distance Not Speed

If you have ever read the story of the fox and the hare you’ll remember that it isn’t always speed that completes the race. One of the ways to increase your stamina and your chances of completing the race is to try running just that bit further every day for a week. Once you have increased the distance you cover during your running time, you ca work on the speed and this will make you a stronger runner.

Tip 5. Join a Club

Joining a running club when you are in training for a big race is a great idea. Running with other people can help improve your technique and you will find yourself among like minded people. It can really help to share tips with other runners and unlike your non-running friends they won’t get tired of chats about speed, distance and stamina.

This is a guest post written by James Harper on behalf of The Poppy Run.

Posted in Fitness Tips, health

Running Songs: The Best Songs To Run To

March 27th, 2012

You know the feeling, you can see the end of your run in sight, but you’re starting to flag somewhat. You need an extra push to get you to the end!

We’ve compiled a list of songs, based upon your pace, to help you dig deep and get you to the end, so plug in your MP3 player and enjoy!

10 minutes per kilometre – Bruno Mars: The Lazy Song

9.5 minutes per kilometre – Plain White T’s: 1,2,3,4

9.5 minutes per kilometre – Beyoncé: Baby Boy

9 minutes per kilometre – Adele: Rolling in the Deep.

9 minutes per kilometre – Jet: Are You Gonna Be My Girl

8.5 minutes per kilometre – Aerosmith: Walk This Way

7.5 minutes per kilometre – Rihanna: Don’t Stop The Music

7.5 minutes per kilometre – Bon Jovi: Livin’ On A Prayer

8 minutes per kilometre – Moby: Lift Me Up

7 minutes per kilometre – U2: Beautiful Day

6.5 minutes per kilometre – Michael Jackson: Beat It

7 minutes per kilometre – The Cure: Friday I’m In Love

6 minutes per kilometre – Black Eyed Peas: Pump It

6 minutes per kilometre – Kings Of Leon: Sex On Fire

6 minutes per kilometre  - Queen: Crazy Little Thing Called Love

4.5 minutes per kilometre – Eminem: Loose Yourself

5 minutes per kilometre – Foo Fighers: All My Life

5 minutes per kilometre – The Beatles: Helter Skelter

4 minutes per kilometre – P!nk: Sober

3.5 minutes per kilometre - Jack Johnson: Bubble Toes

3.5 minutes per kilometre – Fat Boy Slim: Praise You

3.1 minutes per kilometre – Beyonce: Crazy in Love

Tags: ,
Posted in Fitness Tips, Treadmills

Treadmill Tips, Techniques and Mistakes to Avoid

March 26th, 2012

It’s very common for people to adjust their running behaviour when using a treadmill, but it’s important to run on it just as you would outside for correct usage,  and to avoid injury.

The most common reason for not running as you would outside is fear of falling off.  It’s important to get over this hurdle, most treadmills are fitted with a safety key which you can clip onto your belt, so if you do slip or are heading towards the end of the running belt the treadmill will automatically cut out.

Top tips to ensure you’re using your treadmill correctly:

1. Your gait should be as it is when running outside- natural and relaxed. Try to stop yourself taking short, stunted strides.

2. Avoid over-striding.  You can tell if you’re doing this if your heel is landing first and your foot is way ahead of your centre of gravity. Try to keep your feet under your body, not way out in front.

3. Try to avoid using the handrails for support or balance. In reality, it will have the opposite effect and cause you to hunch over. Your head should be up, eyes straight ahead, back straight and shoulders level and relaxed.

4. To simulate an outdoor run try setting the treadmill to 1-2% incline; on the Sprint5 and Sprint7 this is levels 2-4.

5. Don’t jump off the treadmill when it’s moving! Slow it right down until it eventually comes to a stop, and then get off. This has the added benefit of letting your body cool down, if done over 5 minutes or so, avoiding that light headedness that sometimes happens with suddenly stopping after you’ve been running at full speed.

6. Try to use your treadmill at the same time on the same days, this will help you establish a habit, helping you to incorporate exercise as part of your lifestyle; rather than being a chore, it should become automatic.

7. Finally, try to make your workout varied and interesting so you don’t get bored;  vary your exercise routine and mix it up a little! Walking, running, hill walking or running, interval training, incline intervals etc will give you an interesting and dynamic workout.

Tags:
Posted in Fitness Tips, Treadmills

Put your best foot forwards- A guide to buying the right trainers.

March 1st, 2012

I don’t sell trainers but years in the fitness business has taught me that choosing the right trainers is critical to an injury free and comfortable running experience. So follow this trainer shopping guide and your feet, knees, hips and back with thank you for ever!

Step1: Understand your ‘foot type’.

Look at your wet footprint when you next get out of the shower and check whether they are 1) over-pronating or flat-footed – that’s me! 2) normal pronating – your arch will appear about half the width of the widest part of the foot or 3) supinating eg you have a high arch. Another way to check whether your feet roll is to look at the heal of your shoes.

Did your wet footprints surprise you? If one footprint seems to pronate more than the other I suggest you buy a pair of trainers to fit the foot that is most ‘flat’. You can then get great inner soles that can be shaped to support your feet.

Step 2: Match your foot type to the shoe shape:

Running shoes handily come in three shapes which neatly support these foot types; 1) straight for over-pronating feet, 2) slightly curved for normal feet and 3) curved for supinators.

If you don’t get the support right it can impact not only on your feet but can cause problems all over your body. Your body tends to compensate for flat feet by allowing your knees to roll in which can become very painful at the knee or create problems else where in the body like the hips.

Step 3: Find a trainer with the right roll control:

Another handy feature for fellow flat footers is ‘roll control’ which stops your foot rolling over. Essentially this is a firm sole with denser material where the arch of your foot should be.

If you have type 3) supinating or high arches your feet will struggle with the impact from running unless you buy shoes with a good amount of cushioning.

Step 4: Get the right size:

Your running shoes should be between half and one size bigger than your usual shoes.

Step5: Try as many as you can:

If you are looking to buy shoes I highly recommend going into a specialist running shop. Any good running shop will have a treadmill set up and allow you to try as many pairs of running shoes as you need. Hopefully this little blog will give you an idea where to start.

Step 6: Don’t give up!

It may be a hassle but please don’t stop looking for the perfect trainer until you find the one that support you. If you are sure you have the right shoe another issue that can effect running comfort is that some people have one leg longer than the other. In fact my osteopath recently told me that I had about 2.5cm difference in the length of my legs. This is really easy for a physio, osteopath or chiropractor to spot and they will most-likely provide you with a small step to place inside your shoe.

Posted in Fitness Tips, Treadmills

Exercise in pregnancy

February 28th, 2012

Check out our previous blog for the benefits of exercising in pregnancy. Please remember to stay hydrated throughout your work out and consult a doctor or midwife before you start a new fitness regime.
Taking out more strenuous activities from your weekly routine might result in excessive weight gain if you do not replace them with another form of exercise. We have talked to pregnant customers, colleagues and friends and these are their top pregnancy fitness exercises:

Walking:
It takes a bit more time than catching the bus or driving but walking to work or to the shops regularly is a great exercise that you can do every day until the day of your delivery. Make sure you pay attention to your posture when you are walking, keeping your arms and shoulders relaxed. A great tip we heard is ‘look straight ahead and imagine some string coming from the top of your head holding you up like a puppet. But don’t trip up!

Also make sure you are wearing comfortable shoes that support the arch in your feet. Your most reliable shoes might also become your worst enemies over the time you are pregnant because your feet will swell- particularly if you are standing up all day or hot.

We highly recommend that you try to build a daily walk into your routine because it saves time and you are more likely to keep it going throughout your pregnancy. However the British weather isn’t always that supportive of your plans to keep fit. Pregnant women also often struggle in the heat too. For this reason a treadmill can be an ideal purchase. You can walk throughout your pregnancy and sometimes jog if you are comfortable. After the birth you can discover the faster settings on your treadmill to help shift that baby weight.

Swimming:
Swimming is one of the best ways to feel like your old self when you are feeling bigger than you ever thought possible. The water supports your new weight and can make you feel as light as a feather.

We have been told by a few of our pregnant friends that it’s great to invite friends along to a weekly swim. There are so many social activities that become out of the question or more difficult when pregnant and this is a great alternative. Pick a quiet time in the pool so you can swim along together having a chat! We have also been recommended that quieter pool times also help you to stay away from stray kicks from passes by in a cramped pool.

Aqua Natal classes are also very popular and a great way to meet other pregnant women with similar quantities of fear and excitement!

Pregnancy Yoga and Pilates:

These classes are normally aimed at women who are at least 12 weeks pregnant. Your body will be more supple than usual because of all the pregnancy hormones so its important that you go to a class run by a specialist. Pregnancy Yoga and Pilates can help women dealing with aches and pains during pregnancy and can also help during the birth. These classes place an emphasis on relaxation and breath work as much as traditional yoga postures so even beginners will love them.

Cycling:
Your centre of gravity is very different when you are in your last trimester so we would suggest you stay away from cycling on the road. Using an exercise bike at home can be a great alternative. Our two-in-one exercise bike is a great alternative because it provides both recumbent and upright options allowing you to find a position that suits you. Exercise bikes are a fantastic low impact cardio option for pregnant women. If you can find 20- 30minutes to pedal every day you will really feel the benefits. If you think an exercise bike might work for you, don’t forget padded cycling shorts- they look awful but you’ll thank us for the tip the next day!

Vibration plates:
There is currently very little rigorous scientific research into the impact of using vibration plates during pregnancy. For this reason we would not want to recommend vibration plate training for pregnant women.

Cross trainers:
Also known as elliptical trainers are another great option for fitness when you are pregnant. Most women find it difficult to run in their second and third trimesters and cross training is a great alternative. Check out our ‘How to use cross trainers’ and ‘benefits of cross trainers’ pages. With cardio exercise its really important that you think about our posture and you drink water throughout.

We hope you found this a useful blog. If you are pregnant and have tried any of these exercises let us know how you got on or share your fitness tips on twitter @JTXFitness or email us at info@jtxfitness.com.

Tags:
Posted in health

Exercising during pregnancy

February 27th, 2012

Doing the right exercise during pregnancy can have amazing benefits for you and your baby. Here are just a few great reasons to exercise… even when you probably feel the least like exercising ever.

  1. 1. Better for your baby: Women who are active in pregnancy generally have leaner (but not unhealthier) babies. This gets your baby off to a great start from day 1, and is likely to result in a healthier weight at age 5 and into the future. Statistically children who are obese at 5 years old are very likely to be obese adults.
  2. 2. Reduces back discomfort: The baby and additional fluid will put pressure on your pelvis and back. Exercise will help to improve posture as well as strengthens the body’s ability to support the additional weight.
  3. 3. Avoiding piling on the pounds: Putting on weight during pregnancy is natural and healthy. Gaining too little weight can lead to a baby’s growth being stunted. However a lot of women stop exercising all together which can result in putting on up to 4 stone which is extremely difficult to lose after the birth.
  4. 4. Increased chances of caesarean sections: Women who gain excessive weight during pregnancy have higher chances of delivering via C-section.
  5. 5. Sleeping better: Exercise can help you to sleep better at night (although it wont stop the gazillion trips to the loo!) and help you to feel more alert during the day.
  6. 6.Quicker Labour: Research suggests that fit women have shorter labours and fitter women seem to bounce back more quickly after the birth.
  7. 7. When de-caf coffee doesn’t cut it: If you feel more tired than you have ever felt in your life and you can’t have a caffeine fix, exercises is a great natural stimulant.


This advice is only for healthy, pregnant women. Please consult a midwife or doctor before commencing any exercise programme or if you are at all unsure.
Stay tuned for the next blog about how to exercise in pregnancy.

Tags: , ,
Posted in Fitness Tips

Top Tips For a Good Night’s Sleep

February 17th, 2012

We’ve all been there. You have a nice hot bath, start to unwind, get into bed, maybe read a chapter of your favourite book, turn the light out and… bam, you’re wide awake.

No matter how much you try to ‘switch off’ your brain is buzzing with thoughts and you suddenly feel like your beloved bed is the most uncomfortable place in the world, tossing and turning to get comfy.

So what can be done, if anything, to help you get a good night’s rest?

First of all, no midnight snacking!

It’s a good idea to avoid heavy or stodgy food just before bedtime. Your body will be trying it’s hardest to digest the contents of your stomach, despite the rest of your body trying it’s hardest to slow down and lower your  temperature ready for sleep.  Your inactive state will make your digestion become sluggish which can lead to bloating – making you uncomfortable and keeping you awake.

For an uninterrupted night’s sleep it’s also best  to avoid alcohol, it may send you off into a nice slumber at first, but dehydration can lead you to wake in the middle of the night seeking water- after which it can often be hard to get back to sleep.

Exercise, exercise, exercise! (but not right before bedtime!)

Regular exercise can help increase the quality and quantity of your sleep.

Walking or jogging gently on a treadmill three to four times per week will make a big difference.

However, exercising within 3 hours of bedtime can seriously disrupt your sleep. Vigorous exercise stimulates your brain, muscles and heart, as well as increasing your body temperature- not what we want just before bed.

The best time to exercise, if you find you’re having difficulty drifting off, is thought to be late afternoon to early evening. This allows your body temperature to rise above normal a few hours before bed, and allows it to begin falling just before sleep; this fall in temperature is thought to trigger that sleepy feeling we all know and love.

Research conducted by the School of Medicine, Stanford University, concluded that regular exercise is extremely beneficial for people who are suffering from chronic insomnia.

The exercise you carry out ideally needs to use your legs in particular.  Aerobic exercise, such as jogging moderately for 30 minutes on a treadmill, 3 or 4 times per week, is perfect. Aerobic exercise of this type increases the amount of oxygen in your blood, and has the added benefit of lowering the release of cortisol, a naturally occurring stress hormone that can also lead us to lie awake at night worrying.

Don’t fall into the ‘I can’t sleep’ anxiety trap!

Staring at your bedside clock when you can’t drift off—worrying that you’re going to be exhausted when the alarm goes off—is a sure fire way to ensure you don’t sleep! The best thing is to turn your clock away from you, out of reach, and no peeking!

If you can’t sleep, don’t try to force yourself into it- it’s not going to work! Tossing and turning will only serve to increase your anxiety. Get out of bed, leave your bedroom, and try to do something relaxing- take a warm bath (not too hot!) with lavender oil, read a book, drink a nice warm cup of Horlicks, or listen to some soothing slow music. When you start to feel sleepy, head back to bed.

Lastly, remember there are people who can help. If you’re suffering from a prolonged period of difficulty in getting to sleep, or staying asleep, please don’t suffer in silence. You may have a sleep disorder, and it’s reassuring to know that most sleep disorders can be treated effectively with the correct help.

Posted in health

« Older Entries