Power Plate Better Than Aerobics? - See the Details on Madonna's New Exercise

Have you ever wondered why Madonna, despite her age, still maintains a body like that of a 20-year old? Madonna has been in the limelight for decades now. Since her first public appearance, her body has never changed. And the secret? Right diet and regular workout. Her exercise equipment? The new Power Plate!

You probably heard of Power Plate before and the effects you can get from using it. But if not, the details about this machine are something you should see. Power Plate is a revolutionary workout system that uses the principle of vibration to stimulate muscle contraction.

Power Plate's design is simple, yet clever. It looks closely as a weighing scale with a vibrating platform. You sit, stand, or lean on the vibrating surface while you do your normal workout. As the platform vibrates, your muscle is forced to contract and relax more frequently than when doing aerobic exercises or working out on a non-vibrating surface. The result of this increased muscle activity is that you get to burn more calories and thus lose weight.

This may be too amazing to believe but a study supports this claim. According to a research study which tracked 61 overweight and obese adult males and females, those who used Power Plates, along with a low-calorie diet during the course of the study, responded better than those who used a different method. Those who used Power Plate lost an average of 11 percent on body weight compared to 6 percent weight loss for those who dieted but did not exercise, and 7 percent weight loss for those who dieted and used conventional exercise. However, this research warns that standing on the surface of the machine is not enough.

This result, of course, may vary from person to person. But it doesn't change the fact that using exercise equipment such as Power Plate can definitely help you lose weight.

Aerobic Training Machines

Aerobic And Cardio Training - How Hard Must You Go For Results

The most fundamental key to aerobic activities is getting out of breath. It is essential you examine your exercise to see if it is achieving this. In my experience I have met many people who do hours of swimming but never get even slightly out of breath, or play hours of tennis but say to me they cannot lose weight.

These two examples show how exercise can be misleading. When swimming, your technique may limit you from being able to reach an intensity to achieve the real health benefits of exercise. Tennis, by nature of its design is stop start and very often does not challenge the aerobic system at all. i understand it takes 2 hours to play a match but more often than not the exerciser is spending considerably more time standing around than running.

The above examples are not a criticism of tennis or swimming but rather just making you aware of what really is an aerobic activity and what is not. For your health to be maximized you must reach an intensity that you are breathing more deeply than usual for a prolonged amount of time.

In the gym it is also very common to see people on machines but not reaching the required intensity level. If your body can handle level 10 and you are gong at level 3 it is going to struggle to really make gains in fitness and health. However, do not be mistaken that level 3 is useless. It is still exponentially more beneficial than the person who never does any aerobic training , but more often than not will not get you the results you desire.

To gauge how hard to do exercise you should use the rate of perceived exertion scale (RPE). This is a subjective measure you ask yourself about how hard the exercise feels, from easy to very hard. Once you have learned this you can set the intensity on the machines to equate to this exertion level.

RPE scale:

20 - About to collapse the exercise is so hard, gasping for breath,

15 - Hard effort, could do 3-5 minutes max, breathing deeply.

10 - Comfortable, could do 15 minutes at this level, breathing a more

deeply than usual

5 - Easy, could do 30 minutes at this level, very slightly out of breath

0 - At home watching telly with the feet up.

The aim is to build up to be able to do more exercise at the higher exercise intensities. You should aim to exercise at between 13-16 out of 20.

Please note you DO NOT need to go into the 17 - 20 end of the scale, you are not Olympic athletes just yet, so you do not need to train like them. Regular exercise at 17-18 out of 20 is difficult to maintain long term.

What happens instead is that your perception of what a 15 out of 20 feels like changes so further down the line you are working at a harder effort level but you perceive this as easier than an untrained counter part.

Using this scale allows you to control your exercise intensity and maintain motivation. The key is to find that 15 out of 20 level and then use different training techniques.

For example a 15 out of 20 for a 4 minute sprint may be at speed 13 on the treadmill, but at 15 out of 20 for a 20 minute jog may be at speed 11.5. Using different stimulus for the training will increase your fitness levels and maintain motivation.

Aerobic Training Machines

Weight Loss and Exercise - Aerobics and Weight Training, the Perfect Combo

I need to lose a few pounds of fat like most people reading this, and I know I will. I'm just up a few "winter" and "holiday" pounds right now, and through semi-sensible eating and exercise the weight will melt away by springtime. The question arises, since most of us know how to eat right (whether we do or not), what type of exercise is best for weight loss for most of us?

What is best is a combination of aerobics and weight training. Aerobic activity like running, swimming, skiing, basketball, and yes, walking, burn calories fairly efficiently which is what you need. There is a lot of variety possible, and should you live where the weather is occasionally inclement, you can move inside to walk in the mall or exercise on machines in your health club or home. Unfortunately aerobic activity only burns calories when you are doing it, which should be no surprise.

If you add weight training, which could be free weights, resistance machines, or even rubber bands/tubes, you may burn less calories when you do it, but it builds muscle. Muscle burns calories even when you are not exercising, for example when lying in bed or on the couch watching TV. It's the perfect complement to aerobic activity.

You can do your aerobic activity and weight training on separate days, or on the same day. There is no rule and you can do whatever works best for you.

Remember, the perfect combo for weight loss is aerobics and weight training, and unfortunately watching what you eat.

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Choose the Ideal Aerobic and Cardio Exercise

Walking

There is little doubt that walking is one exercise that anybody can undertake, being simple and very easy. It's especially helpful if you are a beginner, planning to make exercising a regular feature. Or, for some reason if you couldn't continue with your schedule of exercising in any manner, for whatever reason, this is the best way to get started again. Even those already into some kind of an exercise regimen should find it helpful as a warming up exercise. If you plan to burn fat but lack that energy to get into other sophisticated kinds of exercises, you should start with it.

Running/Jogging

Running and jogging are among the best of cardio exercises. If you love being outdoors to breathe fresh air, there is nothing to beat this experience. Any athlete is necessarily required to go jogging while training. Apart from athletes and experts, people who like going for exercises recommend jogging be adopted as a regular exercise. Running is considered to be an ideal cardiovascular exercise for those wanting to burn fat. However, any kind of exercise if carried beyond a point could cause some undesirable, but avoidable health complications and it's best to consult your doctor before hand and seek his opinion of continuing with it.

Cycling

Whichever way you look at it, cycling is simply a superb way of exercising. It has some benefits that other ways of exercising lack. And, that's because of the element of fun associated with it all the time. Of course, it effectively burns calories and fat. Even if you can't mange to go outdoors, you may like trying stationary biking at home or at the gym. You derive the same benefits minus the element of fun. Working on stationary bikes is not the same as going out for cross-country biking or mountain riding that provides excitement and sense of adventurism. Nevertheless, as the proverbial saying goes "something is better than nothing"!

Machines

Let's accept the fact that lifestyle of most doesn't leave them with as much time as to indulge in any kind of interesting outdoor activity like cycling and hiking. But, they could derive the benefits of such activities by going to the gym and opting for a machine they like using. There is quite a choice for them that go to include stationary bikes, elliptical machines, treadmills and Stairmaster, besides others.

There certainly are ways to make aerobic cardio exercises more interesting. Bring some change and break the monotony. For instance, you could try including a few sessions of weight training in your normal routine. That helps to avoid the monotony and makes it more interesting while helping you to have an increased heart rate and burns your fat too.

Before concluding, and once again, do consult doctor before venturing into any exercise regimen.

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Proform Crosswalk 420X Treadmill Drive Motor

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Aerobic Training Machines

Horizon Fitness T102 Treadmill

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NORDICTRACK E3800 TREADMILL Console

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The Only 2 Times You Should Ever Do Aerobic Exercise

Aerobics (long, steady state sub-maximal cardio) aren't much good for many health or fat loss related benefits. I've already done a post on why aerobics suck for fat loss. And then I went over the health benefits of interval training versus steady-state aerobics in my interval training for fat loss article.

But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs)... But... only if you do it on one of these two occasions (and I'll explain why too!):

Time #1 You Should Do Aerobics: After Interval Training

First let's look at what intervals and aerobics do in your body...

Steady state target heart rate cardio (aerobics). Uses fat for energy, but the problem is it takes a long time to exercise for the body to start using fat as fuel for this type of cardio.

High intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.

Here's how you get the both of best worlds:

1. Do your 12 minutes or less of interval training
2. Wait 5 minutes
3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)

When you do it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're guaranteed to be burning fat as fuel when you do your aerobics! Neat huh?

Time #2 You Should Do Aerobics: After Weight Lifting

Intense weight lifting is very similar to Height Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.

I recommend 20-30 mins of low-medium intensity steady state cardio after weight lifting.

Why You Should Know This

CNS overload: If you're lifting intensely, focusing on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to increase your strength (primarily). Interval training on your "off" days may be overload for some people, steady state aerobics after weights is a good option if that's you.

Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds.

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PROFORM X-WLK ADVANCED 525 TREADMILL Console

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PROFORM 7.15Q TREADMILL Console

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Aerobic Riders - Hype or the Real Deal?

Aerobic riders have hit the market with a flurry, and it's hard to go a day without seeing them advertised somewhere. In fact, many people are toting them as the best way to accelerate fat burning, to lose weight and to jack up your metabolism. But can a machine really come through on all these things?

The verdict is still out on this. However, there is one area where aerobic riders really don't shine, and that is calorie burning. First, let's look at a study done by an international association of fitness professionals called IDEA. In this case the aerobic rider was compared to treadmills, cross-country skiers and stationary bikes. When it came to burning calories, the rider finished dead last.

Perhaps the study was just a fluke. However, there was another study commissioned by the American Council of Exercise that also looked to measure the amount of calories burned when using an aerobic rider. The test subjects in this study were women ages 21 through 28. First, each woman was tested on a treadmill to find their aerobic capacity.

The study then measured three different aerobic riders, and each of them produced similar results. What they found was that even though the aerobic rider produces about the same workout intensity as a treadmill, they generally only burn 75% of the calories that a treadmill does. Yikes!

Also the researchers uncovered that aerobic riders don't hold up over the long run. Once you hit a certain level of physical fitness the riders will no longer provide you with a workout that is as challenging as simply using a treadmill.

Maybe the aerobic riders are not all they are cracked up to be. The participants in the study above also reported that the riders cause them to feel tightness and fatigue in their forearms, and that certain models even caused back pain that concerned them. In each case, discomfort was reported.

The evidence seems to suggest that aerobic riders are really only beneficial to those who are just beginning a fitness exercise program. They are good at increasing your aerobic fitness if you are in poor shape, but it is hard to make improvements on your physical fitness after you have gotten into shape. Also, comfort seems to be an issue that should be seriously considered before purchasing this type of machinery.

The bottom line is that there are many other types of fitness equipment out there that offer you a better and more comfortable workout.

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Become a Fat Burning Machine!

There are a lot of misconceptions about aerobic training being the only way one can burn fat. It has been proven that anaerobic training is highly effective in the fat burning process.

Your body will burn a mix of carbohydrates, glucose, and fat. What it burns is dependent on how you exercise and what you eat. Fat and glucose are the body's main pipeline for energy source. Your body always burns a mix of fat and glucose except while at very high intensity. Also, the ratio of the fat and glucose that is burned will vary with intensity and the time of exercise.

The fat burning zone that has become a household term, is really a myth. The body burns fat at a greater percentage when exercise is at a slow pace, or about 90 minutes into exercise. Although you burn more fat going slow, you burn a percentage of fat at much faster intensities. The key is how much energy is expended in total. The ultimate fat burning measure then becomes how much energy is expended.

Intense exercise, which results in anaerobic training, can increase one's metabolic rate for hours after working out. Aerobic exercise burns fat during exercise, but has little effect after completion of the workout. Interval training has become very popular recently because it is well known that this will have a much greater impact on fat burning that regular cardiovascular activities do. EPOC (excessive post exercise oxygen consumption) occurs in the body after intense exercise drains muscles of their energy source. Your body has no other alternative but to draw from your fat reserves to replenish itself and this can take up to 48 hours to happen. Also, your body's ability over time to convert energy directly into the muscle increases. The muscles ability to store energy will increase so that the demand for fat release will go up and the body will divert new energy into the muscles instead of your fat stores.

Weight lifting has a profound impact on fat burning. One pound of muscle can burn thirty to fifty pounds a day, versus one pound of fat, which burns three calories a day. Weight lifting is predominately anaerobic. Anaerobic exercise can increase metabolism for hours after exercising is complete. Weight training uses carbohydrates as its primary fuel source, where cardiovascular exercise utilizes fat. However, lifting weights, increases your lean body mass and aerobic training does not. People on low calorie diets and strictly aerobic training, can make them lose muscle and actually make them fat. Losing lean body mass will slow down your metabolism and makes it easier to gain fat. Increasing lean body mass will increase your metabolism and the faster your metabolism, you will burn more fat all day long, even while sleeping. This is because it takes more calories to sustain muscle than it does fat. This explains why bodybuilders have high muscle to fat ratios and can sustain a lean body without doing aerobic exercise.

In order to burn body fat, you have to not only make sure your fitness is on spot, but you also need to make sure your nutrition is clean. This will ensure success because no matter how much you workout, if your nutrition is shoddy, you will not get the results you desire. The three key ingredients in burning fat effectively are aerobic, nutrition, and weight lifting. All three are essential to be successful.

Aerobic training aides in increasing endurance and cardiovascular health. If you were to just focus on the weight training, your body would not be as healthy because all proponents need to be in the equation.

By providing your body with adequate and sound nutrition, you are setting yourself up for an efficient fat burning machine. When the body has the right fuel that it needs, it can increase metabolism and thereby, increase fat burning. When you eat every 2-3 hours, your metabolism is increasing as it triggers the thermogenic effect of the nutrition you are feeding your body with.

Too much steady state cardio will increase cortisol levels, which is catabolic and therefore destroys muscle tissue. This is why a bodybuilder will not be doing aerobic workouts as it is counterproductive. Muscles are the most metabolically active tissue and by increasing the amount of muscle tissue, you will burn more calories. If you are to do cardio, change the exercises frequently to maximize fat loss.

Aerobic Training Machines

PROFORM 650E TREADMILL Rear Roller

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This is the replacement Rear Roller for the PROFORM 650E TREADMILL. For Model Number: 296060

Aerobic Training Machines

Healthtrainer 501 Treadmill User Manual

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Healthtrainer 501 Treadmill User Manual Overview

This is a User Manual for a Healthtrainer 501 Treadmill

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