Treading Onward

The most popular cardio piece in any gym is the treadmill.  Treadmills are also top sellers for home gyms.  They allow you to take a walk or run in any weather, at any time of the day or night.

Walking is great for calorie burning and workout for your cardiovascular system.  Leg strength and endurance is increased as well.  For optimal use of the treadmill, consider these recommendations:

1. Wear good shoes.  Walking or running shoes have broader heels and help with pronation control.

2. Familiarize yourself with the safety features of the treadmill first.  Be sure that you know how to stop it in case of an emergency.

3.  Be careful in getting on and off a treadmill.  Don’t step on a treadmill that is already in motion.  Start the treadmill slowly, and pay attention as you build up speed.

4. Be sure that your treadmill workout includes a warm up and a cool down time.

5. Hold onto the hand rails until you get steady, but then swing your arms naturally.

6. Keep your head up, shoulders back, chest slightly out, and hips aligned with the rest of your body.

7. Change the incline to work different muscles and decrease boredom.

8. Never run backwards.  It puts the lower back at risk because of poor alignment and increases your risk of falling.

9. Vary your speed.  If the speed of your walk into the gym is faster than your speed on the treadmill, you are not likely to see any benefit from your treadmill time.  Varying your speed provides a better cardiovascular workout and works different muscle groups.

10. Set the timer to a reasonable goal for you and stick to it until you reach your goal.

If you are new to using a treadmill or any other piece of gym equipment, we have personal trainers who can help you get comfortable and get the most out of your workouts.  Come by or call us at 770-898-9691 to schedule an appointment.

Frank Thomas, Owner, Innovations Fitness


Finding Motivation

People in this country spend billions of dollars each year to lose weight and get fit. Yet statistically, there are 72.5 million clinically obese people in the U.S.

My gym and others should be packed to the bursting stage, but that is not always true. Why, then, when we live in an age when so much is known about getting and staying fit are so many people overweight?

As a gym owner and trainer, I think it is because so many people want to depend on someone else to solve their fitness and nutrition issues. We want a magic pill, a magic diet, someone to hold our hands, a recipe to cook, etc. The truth is that it is ultimately up to us.

Maybe you are missing that passion that is necessary to get fit. To help you gain a passion for exercise I suggest that you start with writing.

1) List the things that get in the way of your getting fit. Beside them list solutions to overcome them.

2) List three bold fitness goals. Working toward them may ignite the “I can!” in you.

3) Before you work out, write down the things that bother you – those things that give you negative energy as you work out. Concentrate on burning off those negatives as you exercise, and afterwards write down the positives.

Work on developing a stronger, more fit body, and watch as your passion increases and transforms your life. Your old negatives will become positives. You can transform your life as well as your body.

- Frank Thomas