Use Goal Setting to Revitalize Your Home Workouts

Whether you’re looking to step up your spring training or revitalize a lagging New Year’s resolution, personal goal setting is incredibly beneficial. It can help bring new motivation and drive to your home workouts, similar to how a personal trainer adds an element of accountability that pushes your workouts/performance to a higher level. If you’re willing to put in a little time creating and defining your goals, you can bring this same level of energy to your treadmill, elliptical and recumbent bike workouts at home. The best goal-setting techniques will include both creative and concrete strategies that help you to visualize and believe in the end result, as well as to establish a path to lead you there.

Get Creative.  While setting goals can be a bit scary, defining big-picture changes that you’d like to see brings meaning to your daily actions. Think big and think long term, coming up with a vision that will challenge you. Ask yourself where you want to be in five years. Do you have a healthy weight in mind?  Perhaps you’ve become a regular runner and are playing in your local intramural athletics over the winter? Or maybe your driving vision has more to do with being around longer to enjoy a healthy life with your family. Whatever your vision, your goals will be more meaningful if you take the time to make them personal. Try stating your vision in the present tense, as though it’s already happened…such as, “at my annual physical, the doctor is congratulating me on my weight loss of 40 pounds,” and then working from that statement to develop your plan. The idea here is to create a vision that gives you focus and energy when sticking to your daily plan. Lululemon’s blog offers some great tools for goal setting, including a goal-setting worksheet that you can download here.

Make it Concrete:  Once you’ve put your creativity into defining a personal, long-term goal, it’s time to get concrete about the shorter-term strategies you will use to reach that goal. Try breaking your long- term goal down to a shorter-term change, such as a weight loss of 10 pounds over the next three months. Then develop a plan for reaching that goal through your daily and weekly actions. This might include packing yourself a healthy lunch four days of your week, adding in additional workouts on your home exercise equipment and/or reducing empty calories such as sugar or alcohol. You can use the SMART acronym when defining your goal…making it Specific, Measurable, Achievable, Realistic and Time-based. This will help you to prevent developing vague “goals,” such as “eat healthier,” without having a means of measuring your progress. Your job here is to come up with a plan for the frequency of your activities, a defined ending or check-in date and a little reality checking to make sure you won’t give up entirely the first time you skip a training session. For more help in creating a concrete, personal goal, check out this resource at Sparkpeople.

Keep Your Goal Alive:  Once you’ve defined your goal and developed a plan for reaching it, find a way to bring reminders of your efforts into your daily life. You can enlist the help of others by bringing in friends, family or even an online community to increase your accountability and motivation. Schedule regular check-ins so that you have a way of measuring your progress. Also, create reminders in areas you’re likely to see them to help keep you on track. This might mean changing the wallpaper on your laptop to include motivating pictures and words, taping a goal race time to your treadmill to help you stick to your training schedule, putting a goal weight on the pantry door or just keeping a photo of your family where you can see it, if being healthy for them is your goal.

Weigh In: What goal-setting tricks and techniques keep you motivated to stick to your workouts at home?

The Best Home Fitness Equipment for Runners

Long days, better weather and the promise of 5K’s to come,  make early spring an awesome time for running.  Depending on your running goals, the right piece of home fitness equipment can help you to fit in more quality training, avoid injury, or simply add to the enjoyment of your cross training workouts.   If you’re already a home fitness enthusiast, you may also find yourself wondering how to best combine your outdoor workouts with your treadmill, elliptical or recumbent bike.  New runners, and those contemplating a fitness equipment purchase, may also need to weigh the benefits of one piece of equipment over the other.  As a runner, choosing the right piece of fitness equipment, whether that’s a treadmill, elliptical, or recumbent bike, depends on what you wish to accomplish from your indoor training sessions.

Treadmills: For a serious runner who wants to make sure that nothing gets between you and your training time, a treadmill is probably your best bet.  While running on a treadmill is a bit easier than running outside, you can increase the difficulty by pushing your incline up slightly.  Including a treadmill in your home gym means that spring rains, summer heat, or simply a long work day won’t throw your training off track.  Treadmills also have the advantage of providing more cushioning than running outside, which can be easier on your joints.  You can use your treadmill as a back-up to your regular, outdoor workouts or schedule it into your training plan.  This might mean planning recovery runs on your treadmill to take advantage of the added cushioning and controlled environment  or challenging interval runs utilizing pre-programmed settings that get your legs moving and your heart rate out of its comfort zone.  You can also schedule days of simply walking on your treadmill, to assist your muscles in their recovery after a particularly long or difficult run outdoors. Space efficiency is another advantage of treadmills.  Many models fold up, making them easy to move out of the way, a particular advantage if your home gym space doubles as a living area.

Woman Exercising on Elliptical

Ellipticals:  An elliptical trainer can also be a terrific complement for both new and serious runners.  Elliptical trainers offer a simple, low impact movement that allows joints and muscles to recover from the stress of running, while continuing to burn serious calories and challenge the cardiovascular system.  If you’re new to running, are concerned about the impact of running, or simply want to burn as many calories as possible while minimizing the wear and tear on your joints, an elliptical trainer is a great option.  Virtually any workout that you can do on a treadmill can be adapted to an elliptical trainer.  Additionally, you have the option of strengthening the upper body at the same time, improving your running form.  Elliptical trainers can also be used in a backwards pedaling motion…a factor unique to this particular piece of equipment.  This allows you to strengthen the posterior muscles of the body that provide the power needed for other athletic endeavors (think beach volleyball or 3 on 3 basketball), while allowing the quads time to recover.

Recumbent Bike:  If you see yourself completing a few runs outside each week and would like a way to recover from your runs that will keep you active, or if you like to mix up your workouts with different types of training, a recumbent bike is a good addition to your home fitness equipment.  Recumbent bikes are also a great, no impact option for continuing to work out through or following injury.  The position of your body in this piece of equipment takes the stress of your workout off of your low back and your knees, so if these are vulnerable areas for you, mixing recumbent bike workouts into your running or walking just makes sense.  Some of these machines take up a bit of floor space and the seated position can make it harder to get your heart rate up if you don’t make a conscious effort to overcome that through increasing the resistance and speed of your workout, but if you’re looking for a convenient, no-impact workout that you can use for cross-training or recovery, the recumbent bike is a great option.

Tell us your story:  Are you using your home fitness equipment to add training options and variety to your running?  What do you use and how?

Running Deck Cushioning – What Sets Vision Fitness Apart

Spring is finally here! You’re not about to start over with your fitness at square one like last year. You’ve set yourself up for success by training all winter long on your Vision Fitness treadmill. Today is the day you are going to go outside and test your winter training. Fast forward one hour later – you may not have done as well as you thought. And your legs ache? You’ve run more miles on than this on the treadmill, so what is wrong?

First of all, do not be discouraged. The smooth cushioned surface of the running deck on a Vision treadmill is actually easier on your joints than running on outside terrain. Although we strive for optimal comfort, we understand you may not be doing all of your running indoors, so with our treadmills, we try and keep realistic design and functionality in mind.

Our deck itself is a firm piece of wood, offering you support, while our deck cushioning where the deck attaches to the frame gives you a softer cushioning that transitions with you with each stride. The deck cushioning on our treadmills is designed to absorb the impact of your foot planting at the front of the deck, and increases in firmness as your stride carries through to push off into the next stride. If you think of how running shoes are designed, it is a similar concept, simulated to give you a comfortable, natural feel.

Some other companies use a flexible deck, which is like a springboard. Running on a trampoline does not compare to running outside, so why do it? Keep it realistic with our Vision Fitness treadmills and our variable cushioning. An active and healthy lifestyle is something you will never regret! Let us help you set yourself up for success and year round fitness with our comfortably realistic treadmills.