Shiloh, IL Fitness Showcase store closing-! Special Prices until June 30!

Come to our Shiloh store, where you will find tons of specials & deals on True, Life, Inspire, Helix, Water Rower, & Cybex fitness equipment! We will be closing the doors at this store on June 30^th, so make sure to come in & take advantage of our special pricing! If you have any questions be sure to call us at 618-206-2399.

Fit Tip: Get Fit with Your Phone

Your smartphone isn’t just for Facetime, Foursquare and Facebook. It’s also for fitness. More people are turning to apps to track their fitness, enhance their workouts, find better foods and customize their workout experience. Here are just three ways you can get fit with your phone:

Lose It!

Track what you are eating and how much you are moving with this popular app. If you want to be on the positive side of statistics (the people who lose weight and keep it off) track what you are eating. This app is easy to use and its database makes it easy to find, select and log your meals. Plus, it remembers foods you eat regularly so you can easily select them. Track the type and duration of your workouts and find out approximately how many calories you burned. This free app also features an online community for further support and features. 

Tabata Pro

If you are incorporating interval training into your bike rides, running, strength training or plyometrics, check out Tabata Pro. You can change the work and rest time and number of cycles to customize your workouts. Use the Tabata Pro App on your iPhone or iPad for only $2.99.  This great timer will make interval training easier when you’re at the gym or on the go.

Life Fitness LFconnect App

LFconnect lets exercisers enjoy total control of their workout experience. With an LFconnect account, you can create and personalize your cardio workouts by duration, level, speed and intervals. Easily access your personal settings and select from 17 statistics to see on the equipment display, such as calories, pace, time remaining or heart rate. Select your own heart rate targets or interval levels to meet your goals. Your personal trainer can also schedule various workouts for you and track your progress.

Brought to you by LifeFitness

Interval Training Workout Playlist

Interval training can be a great way to get an effective workout in a short amount of time. This type of workout can pose a problem for your playlist though. I’ve come up with an interval training workout playlist that will keep your energy up during the high-intensity intervals and bring the pace down for the lower-intensity and rest periods.

Music can also serve as an easy way to time your intervals and signal you to move on to the next exercise. Try this playlist with the interval training workout of the month from Life Fitness Academy: Bi’s, Tri’s and Thighs. 

High Intensity

1. Bangarang (feat. Sirah) – Skrillex
2. I Can Only Imagine (feat. Chris Brown & Lil Wayne) – David Guetta
3. Push It – Salt-n-Pepa
4. Gimme Shelter – The Rolling Stones
5. Shake Your Body (Down to the Ground) – Michael Jackson

Low Intensity

1. Carried Away – Passion Pit
2. Crash and Burn – Savage Garden
3. Little Talks – Of Monsters and Men
4. The Chain – Fleetwood Mac
5. Tiny Dancer – Elton John

This fit tip is brought to you by Life Fitness 9/25/2012

Workout Lingo Decoded

Sometimes it can seem like the fitness world has its own language. Add in the ever-changing fads and trends and it can be close to impossible to keep up. That is – unless you’re like us here at Life Fitness. We live and breathe this world, and its language, so we’re here to help you stay on top of it all.

Aerobic/Anaerobic Exercise: Aerobic exercise refers to a workout powered with oxygen. Think long periods of running or biking. Anaerobic exercise is the opposite - powered without oxygen. Generally, that means weight lifting or resistance training performed for short periods of time. 

High Intensity Interval Training: HIIT is a form of interval training that combines short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. These workouts are short, but that doesn’t mean they’re easy.  

Circuit Training: Circuit Training is short sets of strength training or resistance workouts, followed immediately by another set working a different muscle group. There is very little rest between exercises. Many gyms have a set of circuit training machines to help you progress through this type of workout

Functional Training: Simply put, this trend is purposeful training. It focuses on training movements similar to those you would make in every day life, not individual muscles, and involves multiple joints on varied planes. Moves often occur with either the foot or hand in contact with the ground or another object. For example, a medicine ball squat with an overhead lift would work your arms, legs and back – all muscles you would need to lift a heavy box onto a tall shelf.

Target Heart Rate: Target heart rate refers to the percentage of your theoretical maximum heart rate (TMHR) that will maximize the benefits of your workout, without overworking your heart. If you're a beginning exerciser, try to work at about 50 to 60 percent of your TMHR. A moderately fit person should aim for 60 to 75 percent and an advanced exerciser should shoot for 70 to 85 percent. Use this target heart rate tool from Mayo Clinic to calculate yours.

VO2 Max: This is the maximum amount of oxygen the body can use during a period of intense exercise that largely depends on body weight and the strength of the lungs. It’s the point during an exercise where intensity level can continue to rise, but the amount of oxygen you’re taking in does not increase with it. VO₂ max typically declines with age, but the better shape your in, the higher it can be.

Superset: Supersets involve doing two exercises, one after another, with no rest in between. The alternating exercises can be for the same muscle or two completely different parts of your body. For example, you could perform a set of deadlifts, alternating with a set of reverse lunges, 3-4 times for a superset that would work your lower body.

CrossFit: CrossFit is a new fitness trend that describes itself as the “sport of fitness.” CrossFit gyms focus on “constantly varied, high-intensity, functional movement.” They also believe that “no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.” Many CrossFit enthusiasts will post their workout results on the website and even compete against other at the CrossFit Games.

What other terms would you like explained? Leave a comment and let us know.

This Fit Tip was brought to you by Life Fitness on 9/20/2012

Fit Tip: Make Family Time Active Time

The pace of many families appears to be stuck in fast-forward. So many are busier than ever—but busy doesn’t always mean active. Driving in a car, running errands, sitting in meetings and in front of a computer doesn’t mean you are getting the physical activity you need.  Try some of these tips to get your family moving, healthy and happy.

Get out in your own driveway. Get out those jump ropes, hula-hoops and basketball.  Play hopscotch. Grab some chalk and draw a ladder on the driveway, then time yourselves doing fast feet or single leg jumps along the rungs. Get a quick pick-up game of hoops started, or play a game of four-square. Try to think of it as active family playtime instead of workout time.

Find a path. Whether it’s a track, trail or walking path, grab your gym shoes and head out with the whole family. You can take a penny hike, where you flip a coin at each corner of the block to determine which direction you will head. Kids love finding out the mystery of which way you will go. Of course, you will find your way home eventually, but you will be participating in one of the easiest and most convenient exercise around—walking.

Do active yard or housework together. Involve your kids with housework, yard-work and gardening, but put your whole body into it. Keep it fast-paced for the kids and concentrate on using all of your muscle groups.

Plan a fitness vacation. There are ton of great getaways that are more active than the traditional sit on the beach vacation. Alternatives include walking tours, rafting trips and skiing adventures. The opportunities are endless.

If your kids are really young, get them dancing. It’s fun and can get their heart (and yours) pumping. Be creative and focus on fun to find lots of ways to get your whole family active.

This Fit Tip was brought to you by Life Fitness on 9/18/12

Fit Tip: Try the Top Trends in Group Exercise

With exercise, if you keep doing what you’re doing, you’ll keep getting what you’re getting. To help you avoid the dreaded weight-loss plateau, we've rounded up some of the top trends in group exercise.

Most clubs offer a wide range of classes for all fitness levels and interests like group cycling, boot camp, power yoga or a kickboxing class. Sign up for a class to mix up your routine or better yet, do a different workout each day. It’s important to have fun, try new things and change fitness routines often. 

Strength Training

Group strength training remains a top trend due to increased awareness of its long-term health benefits and the knowledge that cardio alone isn’t enough. Strength training is ideal for all ages and fitness levels. Today’s group strength classes incorporate lots of fun accessories: medicine balls, Bosu balls, hand weights, kettlebells, and resistance bands. Stronger muscles mean better health, higher metabolism and slower aging, a better profile and a confidence boost.

Mind and Body

Many group fitness programs are incorporating mind/body classes. Yoga not only improves flexibility, but can enhance your spiritual growth, improve your productivity and even reduce stress.  From yoga sculpt to hot yoga there are a slew of classes to choose from, so experiment and try a few different formats.

Core Work

Everyone wants stay healthy and live vigorously for as long as possible and we know core strength is key to mobility. Staying agile and working on core strength with the guidance of a group fitness instructor can help prevent back pain, tone your mid-section and help you move with ease throughout your day.  Try Pilates or a core boot camp class for an intense core workout.

Dance

Classes like Zumba have taken the fitness industry by storm. These fun, booty-shaking workouts don’t require prior dance experience and are a great form of cardio. Barre Classes have also become more popular over recent years. You don’t have to be a ballerina to try one out either. Most incorporate ballet-like moves at the barre that focus on high repetitions and help to firm your thighs and buns and tighten your core.  Form, alignment and technique are emphasized.

Find a new type of group fitness that appeals to you, and soon your mind and your body will be reaping the benefits.

This Fit Tip was brought to you by Life Fitness on 9/13/12

Fit Tip: Add Treadmill Incline Training to Your Workout Routine

There is nothing like the thrill and challenge of climbing a mountain. And although incline training on a treadmill may not be quite the same experience as hiking up a mountain trail, you can still get great results (sans the mountain air). Use these tips to add variety and intensity to your workout with incline training.

Incline Training on a Treadmil

Most treadmills are equipped with the incline feature and can reach grades of 10-15 percent. You can manually incline the tread belt to simulate an uphill workout, but many Life Fitness treadmills also come with built-in hill climbing programs that automatically take the grade of the treadmill up and down to simulate an uphill or rolling hills workout. Incline training can be a great way to increase the intensity of your walking workout while keeping it low impact or to kick your running workout into high gear.  

Benefits of Incline Training

• Training indoors means you get to determine the terrain, grade of the hill, and avoid any environmental or weather issues. 
• Incline training gives an extra boost to your low impact walking workouts. The lower impact workouts on a treadmill decrease the risk of injury or strain to knees, hips, back, and ankles.
• If you are a runner, adding in a hill climb or two will kick your cardiovascular workout into high gear. Try a few rolling hills or jog up a steady climb.
• Studies show that by increasing the incline, you engage more leg and glute muscles then flat road training. This means increased heart rate, calorie burn and muscle strength.
• Using the incline feature or preprogrammed hill climbing workouts can provide variety and prevent boredom.
• Letting go of the handrails will also engage more core muscles for balance and increase the intensity. More muscles used means more calories burned.

If you are just beginning an exercise program, start at a low incline level and speed.  Listen to your body and as your endurance and strength improve, gradually increase the intensity and length of your workouts.

 

This Fit Tip was provided by Life Fitness August 24th, 2012

Finding Your Way Around the Weight Room

Understanding how to use and progress through the weight machines at the gym helps you not only get a good workout, but also avoid injury. Weight machines offer a fixed motion system where exercises are guided by the machine, helping target specific muscle groups in a stabilized, controlled environment. It’s a great way to add variety to the functional strength training workouts you may already be doing with free weights, balls and bands. Because range of motion is consistent for each repetition, this type of movement may feel more familiar and intuitive and can help prevent injury and promote good form.  

Every fitness level can benefit from weight machines at the gym, but beginners often feel more comfortable starting with this type of equipment. Advanced exercisers are also attracted to the consistent and dependable range of motion because they can safely use heavier weight to build more strength in specific muscle groups (like a very heavy bench press).

Keep these tips from Life Fitness in mind when using weight machines:

• Select the proper weight machine for the part of the body you wish to work. All weight machines at the gym will have placards that show which muscle groups are being worked.

• Review the instructions and reference the on-product diagram to make sure you're comfortable with the movement.

• Take the time to adjust the weight machine to fit your body. Most machines will have a seat adjustment or options for moving the arm and leg position.

• Pick a weight appropriate for your fitness level. Challenge yourself to fatigue in 10-12 reps. Complete three sets of 10-12 repetitions with a few minutes rest in between before moving to the next machine. 

• Be respectful of the next user. Wipe down the machine and return the settings to a neutral position. 

Here are a few of our favorite machines to get you started and give you a full body workout:

1. Chest Press Machine: Flat or incline, you sit or lay down, grip a pair of handles, and then push your arms out and away from your body. 

2. Pull-Down Machine: You sit down, reach up to grab the bar and pull it down towards your torso, until the bar touches your chest. This works your lats.

3. Seated Row Machine:  It’s the exact opposite motion of the chest press: sit and pull the weight towards your body.

4. Leg Press Machine: Lie down, bend your knees, place your feet on the platform and press your legs away from your body.

5. Abdominal Crunch Machine: There are several variations of this machine with the main movement crunching forward and contracting the abs.

This Fit Tip was provided by Life Fitness August 15th, 2012

Quick Workouts

Lack of time and motivation seem to be the most common roadblocks for not participating in a regular exercise program for many people nowadays. The recent  economic times have caused many people to take on more than one job to make ends meet. If you fall into this category and cannot even fathom having time to exercise, it is time to rethink your exercise strategy now.

A common misconception is that one has to spend countless hours in the gym to gain any health benefit. According to the American College of Sports Medicine’s (ACSM) recommendations, most adults need to engage in at least 150 minutes of moderate-intensity exercise each week. Key points that ACSM adds are:

• Exercise can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.

These guidelines help people understand how even a little goes a long way. Breaking up exercise sessions could have several benefits, including:

• Finding 10-15 minutes in the morning or during lunch break for exercise, such as a brisk walk, can be much easier than blocking off an entire hour.
• During and after exercise, your metabolism will increase. Doing two shorter workout sessions in one day will help keep your internal engines fuming.
• Realizing that you are not getting ready to spend one to two hours in the gym can help motivate you and help you stick with a routine. It’s easier to anticipate and participate in two shorter bouts of exercise.

Try early morning cardio exercise before breakfast and the workday and then finish out your day by a post-work or end of the day resistance training session or yoga class. I have an extremely busy schedule. I find that if I split up my cardio and resistance training in the day, I am much more consistent with my exercise, as well as more motivated to get the gym and knock out a great workout.

Other tips for getting in quick workouts:

• Keep a small clean up kit in your gym bag: baby wipes, extra makeup, deodorant and dry shampoo
• Store your gym bag and an extra set of clothes in your car to get a workout in whenever the opportunity arises.
• Find a friend to go with you on quick walks or runs during lunch.
• Keep a few quick, total-body workouts in your back pocket to do at home

Remember that everyone is unique. Find a time that works for your schedule and go from there. And keep pressing forward. Don’t dwell on past failures; focus on the here and now and what your daily schedule is composed of.

You can do it. Make a decision and start today.

 This Fit Tip was provided by Life Fitness July 24th, 2012

TOUR DE FRANCE-INSPIRED FITNESS

With Tour de France taking place the next few weeks, it's the perfect time to use this famous race as inspiration for your own workouts by following these tips from Life Fitness and adding cycling to your fitness repertoire.

Enjoy the health benefits. Cycling is a heart-pumping cardio activity that can increase your endurance and stamina, and lead to better overall fitness and muscle tone. When cycling, your quads, hamstrings and glutes do most of the work, but your core muscles will get a great workout, too. Outdoor cycling is particularly beneficial because you have to deal with the challenges of gravity, weather and terrain. Mix up your daily routine by using your bike as a means of transportation this summer and you'll notice a difference in your endurance after a couple weeks.

Go for group rides. Cycling is an activity the whole family can do together. The smallest child can climb into a bike seat or tow-along buggy, and because cycling is kind on joints, it's a low-impact workout people of almost all fitness levels can enjoy. If you go out for a ride with a friend and your paces aren't perfectly matched, just slow down and enjoy each other's company. Consider partnering up with your spouse and make a date out of a healthy bike ride.

Stay Safe. Make sure you are properly equipped when you head out for a ride by wearing a helmet that fits properly. If you're riding outdoors, skip the distracting headphones and instead of flip-flops, wear shoes that give you control of the pedals. Keep your bike in good condition by checking your breaks and tires regularly. If you are going to be riding in the road, use extreme caution when cycling among cars and follow the rules of the road. Make eye contact with drivers to ensure they see you and use hand signals to let motorists know what you are doing.

This Fit Tip was provided by Life Fitness July 3rd, 2012