Cybex: Truth on Fitness: Insights on the barefoot running trend

Insights on the barefoot running trend from the Cybex Research Institute...

Barefoot running is becoming an increasingly popular trend as of late. Minimal or near-barefoot style shoes (e.g.,
Nike Free, Vibram Five Fingers) have significantly increased sales while barefoot-like running techniques (e.g., Pose, Chi) are commonly touted as the correct or ‘natural’ way to run. Many proponents of barefoot running claim we were ‘born to run’ and that modern day running shoes are the main cause of the high injury rates experienced by runners (McDougall 2009). Are shoes to blame for all running injuries?

This issue at hand is much more complicated than simply running with shoes (shod) or without. This is because one typically adapts a different running style to adjust to the different demands imposed upon the body when running barefoot. Lieberman et al. (2010) found that barefoot runners tend to land in the middle (mid foot strike) or front (forefoot strike) of their foot when colliding with the ground opposed to shod runners, who land predominantly on the heel (rear foot strike). Although peak vertical ground reaction forces are similar during all  three strike patterns, rear foot strikers tend to exhibit a rapid spike at ground contact referred to as a heel-strike transient. Mid foot and forefoot strikers typically do not exhibit this same impact peak (Cavanagh and LaFortune  1980). Other studies have shown that barefoot runners also tend to increase stride rate and decrease stride  length compared to shod runners (de Wit et al. 2000). Barefoot running clearly changes many different  bio mechanical variables, all of which could potentially contribute to changes in athletic performance or injury rates. 

Most barefoot running enthusiasts claim that the human foot has evolved to run barefoot, and that we are  doing harm by covering it in  shoes. Those who hold these views typically support it with the Endurance Running Hypothesis. Tens of thousands of years ago, man was forced to hunt for food. Humans are not particularly fast compared to other animals, but we are great at running long distances (Bramble and Lieberman 2004). We are not covered in fur and have the ability to sweat, which is important for not overheating during long periods of exercise. Many predict that humans have developed these traits to be able to hunt down prey into heat exhaustion. We may not be able to run faster than many animals, but over a long period of time we can chase the prey while maintaining a steady pace and keeping relatively cool. Since many animals cannot thermonuclear nearly as well as humans, the prey will overheat and becomes dinner.
 

However, there are many issues with using this hypothesis to claim that we should be running barefoot. The earliest
ancestors of man were significantly lighter than modern day humans, and ran on the soft grassy savannah — read more...

Stay Active During the Winter Months

Discover ways to be active during the colder seasons by taking advantage of the many activities winter has to offer!

From skiing to shoveling snow, there are many ways to be active during the winter months.

And sledding is more work than you think! Every time you take a ride down the hill, climb all the back to the top – you can burn more calories by pulling a few kids on the sled as you go up! Try sledding for 30 minutes, and you can burn as many calories as a two-mile run.

Life Fitness, (one of our leading manufacturers of exercise equipment), breaks down the potential calories burned* during outdoor winter activities you can try this season: 

Sledding for 30 minutes: 250 calories 

Ice skating for 30 minutes: 230 calories

Cross-country skiing for 30 minutes: 300 calories

Down-hill skiing for 30 minutes: 210 calories

Snowboarding for 30 minutes: 250 calories

Walking the dog for 30 minutes: 125 calories

Shoveling snow for 30 minutes: 230 calories

And when getting outdoors isn’t feasible, hop on your home treadmill or elliptical trainer and indulge yourself in a favorite music playlist while sweating off some of those extra winter pounds!

*approximations based on an average 145 lbs woman for a 30 minutes of activity

This Fit Tip was provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide.

GET REAL: KEEP YOUR FITNESS RESOLUTIONS ATTAINABLE

Did you allow yourself to indulge more than usual this holiday? If so, you may be tempted to set lofty fitness resolutions because you want quick weight-loss results.

Well, get real! Setting goals that are too lofty is not only bad for your health; it's also bad for your success rate. Life Fitness explains that you must first set realistic goals and focus your efforts on the reachable stepping stones.

Find the balance between lofty and realistic. Setting a goal to lose 20 pounds in two weeks is lofty; giving yourself two to three months to take off 20 pounds is more attainable. Aim for a two-pound weight loss per week, and try to think in only two-pound increments so you don't get overwhelmed.

Be proud of your progress for every two pounds you lose and you will steadily reach your goal!

Know who you are and how you work. Achieving your goals is often tied to self-awareness. If you haven't been working out at all, don't make a resolution to work out daily - be more realistic and aim for three times a week at first. Once you are routinely exercising three times a week, take it up to four.

It's all about setting yourself up for wins so you don't get defeated.

Small changes lead to big results. Set small goals that you build upon, one at a time. For example, this month aim to add strength training to your routine; next month try a new piece of fitness equipment; the following month try a new fitness class each week.

Before you know it, you will have multiple healthy habits and great options for staying motivated this New Year. Remember, keeping fit is a lifetime pursuit and doesn't have to be accomplished overnight.

This Fit Tip is provided by our partner, Life Fitness.

Build a New Year Wellness Routine

There’s no better time than the New Year to implement a personal wellness plan. For individuals, an investment in wellness can pay huge dividends like a healthier lifestyle, happier temperament and a more productive daily routine.
Follow these steps from Life Fitness to begin your own personal wellness journey in 2012!

1. Assess Your Needs

Take a minute to think about your lifestyle habits, and evaluate your daily routine to determine what may be doing you harm. Schedule an annual physical exam to gauge your current level of health. Then set fitness, diet and lifestyle goals to improve your current health.

2. Establish An Exercise Routine

If you never exercise, start small. Take the stairs instead of the elevator; wear a pedometer to track the number of steps you take every day; try mall-walking or walk on the treadmill for 20 minutes a day. Remember, every step counts!  

3. Set Concrete Goals

If you want to successfully achieve lifestyle changes, write down your goals and create a plan of action. Record your current health situation, specify goals in measurable terms and keep track of your progress. Items to track include blood pressure, cholesterol levels, weight, body composition, eating habits, physical activity and stress-coping skills. 

4. Get Massages

Scheduling regular massage sessions does more than lower stress levels. Massages can boost the immune system, reduce blood pressure, lessen depression and anxiety, and increase circulation. Getting massages might feel like a luxury, but that doesn’t make it any less therapeutic – consider it an investment in your health and wellness! 

5. Meditate On It

In our busy world, meditation is a great tool for temporarily escaping the madness. This ancient technique has helped many people gain mental clarity and overall balance. There are no rules to meditation – you can meditate for any amount of time, eyes open or closed, lights on or off. A main aspect of meditation is breathing and freeing the mind of judgmental thoughts.  

Start 2012 with a personal wellness plan and you’ll be on the road to a healthier, happier, more fulfilling lifestyle.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide.

STAY ACTIVE DURING WINTER MONTHS

From skiing to shoveling snow, there are many winter-friendly ways to stay fit this holiday season. 

Even sledding is more work than you think! Every time you take a ride down the hill, you most likely have to walk all the back to the top - you can burn more calories by pulling a few kids on the sled as you go up! Try sledding for 30 minutes, and you can burn as many calories as a two-mile run.

One of our top manufacturers, Life Fitness breaks down potential calorie burn* of trying these outdoor activities for 30 minutes:

Sledding for 30 minutes: 250 calories

Ice skating for 30 minutes: 230 calories

Cross-country skiing for 30 minutes: 300 calories

Down-hill skiing for 30 minutes: 210 calories

Snowboarding for 30 minutes: 250 calories

Walking the dog for 30 minutes: 125 calories

Shoveling snow for 30 minutes: 230 calories

And when getting outdoors isn't feasible, hop on your home treadmill or elliptical trainer and indulge yourself in a favorite music playlist while sweating off some of those extra holiday treats!

*approximations based on an average 145 lbs woman for a 30 minutes of activity

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide.

26th Annual Fitness Wonderland Sale!

On December 9^th, 10^th, and 11^th, Fitness Showcase will feature its 26^th Annual Fitness Wonderland Sale at all 7 of our Midwest Locations. 

Our Fitness Wonderland Sale is the largest fitness equipment sales event of the year, where for 3 days only (Friday, Dec. 9th, from 10am - 7pm, Sat. Dec. 10th, from 9am - 6pm, and Sunday, Dec. 11th, from noon - 6pm) consumers who are in the market to purchase, or are interested in any type of in-home fitness equipment can take advantage of fantastic savings on the top of the line fitness products by manufacturers like True, Life Fitness, Cybex, and many others. As the exclusive True fitness equipment dealer in St. Louis and Springfield, we offer one of the largest selections of premium fitness equipment in the Midwest, with the lowest prices of the year on treadmills, ellipticals, stationary & recumbent bikes, arc trainers and more. Plus, we will be offering free financing for 12 months, or huge cash savings. With the holidays right around the corner, our Fitness Wonderland Sale is a great opportunity to purchase fitness equipment at a discount in order to lose the extra pounds that come from those wonderful holiday meals. Why wait till after the holidays to get started, when you can get ahead now? Buying fitness equipment for your family is a great gift towards a healthy future!

The number one New Year’s resolution people make is to lose weight and or to get fit.  Our early December fitness equipment sale at Fitness Showcase is perfect, because it allows those wanting to get a head start on their New Year’s resolutions and commence post-holiday weight loss, and do so successfully. Most fitness equipment retailers know that resolving to get or stay healthy is popular at the beginning of each year, so most tend to hike their prices around the holidays, but Fitness Showcase is doing just the opposite! 

During the Fitness Wonderland Sale, we will also be offering several great deals & freebies, such as a Free Inspire Abdominal Bar with any Inspire Home Gym Purchase, a Free Life Fitness Body Shape Kit when you purchase Life Fitness Cardio or Strength equipment, and up to $400 off the brand new True M (Motivation) series ellipticals & treadmills!

As a residential and commercial fitness equipment dealer, our only focus is on your Fitness! We combine top-of-the-line specialty home fitness equipment, with the personal touch that only a locally owned and operated enterprise can offer. With seven locations in the Midwest, including St. Louis, Springfield, and Kansas City, our well-informed staff has been serving residential and commercial customers for more than 25 years. Fitness Showcase carries everything you need to start the perfect home gym, including Cybex cardio machines, True and Life Fitness treadmills and ellipticals, stationary bikes, arc trainers, weight benches, free weights, and so much more!

“We have been very satisfied with the fitness equipment we purchased from Fitness Showcase. The workmanship, materials, and quality of each piece of equipment is exceptional. Our athletes are especially proud of the weight room that is furnished with Fitness Showcase’s products, and are enthused about working out with the equipment. Furthermore, the customer service provided by the staff has been first class.”

Ethan Hauck - Lee’s Summit West High School

For more information about Fitness Showcase, or to find the location nearest you,
visit www.fitness-showcase.com.

Eat Healthy & Stay Healthy During the Holidays

Did you know that the average holiday meal consists of no less than 3,000 - 3,500 calories? That may sound crazy, but if you think about how families and friends interact during the holiday season, it seems that everyone is always in the kitchen! Here are a few ways to eat healthier, make better decisions about what you put in your body, and stay on your fitness or weight loss goals during the season.

Watch Your Portions! Load your plate up with vegetables and lean turkey. Eat less of the high calorie foods like casseroles, breads and desserts. A serving is typically the size of a deck of cards or your iPhone. Also try putting your appetizers on a plate to see what you are eating, instead of continually grazing by the table.

Select real, fresh foods. Cranberries are full of antioxidants, but the canned kind are packed with sugar and calories. Sweet potatoes have a lot of vitamin A, vitamin C, potassium and fiber, and you can add flavor such as cinnamon or nutmeg. Desserts made of baked apples or poached pears can be lighter options than typical desserts with candied nuts and chocolate. And don't forget the pumpkin – pumpkin is a low-fat, low-calorie food with potassium, vitamin A and vitamin C.

Make a lower-carb stuffing by using more veggies like onions and celery, or even dried fruits. Use less bread and skip the sausage and butter. You can also add extra nutrients by choosing whole grain breads.

Space out your helpings. Take smaller portions and always remember you can have more the next day. Holidays are about spending time with friends and family, so make a conscious effort to take a break between bites and enjoy the conversation.

Start the holiday off by walking or running in a Turkey Trot race or just meeting some family members for a bit of holiday exercise. Try getting your metabolism elevated for the day by taking a walk outside or playing a game of flag football a few hours after the holiday feast.