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Initial Findings Show Incline Training an Efficient Form of Cardio Exercise

Sunday, October 18, 2009

COLORADO SPRINGS, CO, Mar 05 (MARKET WIRE) --
Researcher Matt Rhea, Director of Human Movement Program at AT Still
University, has been studying the physiological benefits of Incline Training
on the FreeMotion Incline Trainer compared to training on a flat surface.
Initial
findingsdemonstrate that users may experience far greater benefits walking at an
incline versus running on a flat surface.

Demonstrated Benefits of Incline Training

"Intense aerobic training tends to burn calories from carbohydrates,
whereasIncline Training burns calories from fat more effectively. For example,
users
walking at 3 MPH between a 16% and 18% incline can burn 70% more fat than
running on a flat surface. Users experience less joint impact working out at an
incline at a slower pace while realizing the same or greater benefits as
high-impact running."

Good news for joints everywhere!

  
  Member Comments About This Blog Post:

BUCKEYESKIER 10/18/2009 9:31PM

    Thanks for the info! I will have to try more inclines on the treadmill.

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DHAZ09 10/18/2009 12:19PM

    Thanks for the info!! emoticon

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SHEDDING123 10/18/2009 9:59AM

    Interesting!
THANK YOU for sharing!
I don't have a treadmill but walk to a set of hills that are 0.25 miles up and down the same amount on the other side. SO if I do one "lap" of the hill, I've done half a mile uphill (steep- i'd guess it ranges in places from 15-25% grade). Anyway, there were a few months that I was marching over that hill untill i'd gone 5 miles uphill at least 3-4x/week. And those were the months during which I lost the most weight and reconditioned. It was also great training for turning me into a runner.

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HOKU-ALOHI 10/18/2009 8:28AM

  WOW! I love my treadmill even more now! Thank you for posting this great blog! Totally awesome!
Thank you ~ Maya

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5K #4 (Treadmill) and a motivational quote

Thursday, October 08, 2009

Did this one on 10/06/09 but wanted to wait a few days to see if there were any improvements over the last run which left me very sore. A little soreness the day after but no as bad as #3. Walked at 3.8 mph and ran a 4 min interval at 6 and and 2 min interval at 7 mph. Breathing not as labored as earlier runs. Even held a short conversation while running at 5.2 mph (that surprised me). emoticon

Stats
Time: 38:38
Pace: 12:28 min/mile
Incline: .5%

Iím not telling you it is going to be easyóIím telling you itís going to be worth it.
--Art Williams

  
  Member Comments About This Blog Post:

LIZZYP609 10/8/2009 5:14PM

    Way to go!!! emoticon

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LOVEX3 10/8/2009 10:15AM

    emoticonKEEP UP THE GREAT WORK1 emoticon

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JHEARD7 10/8/2009 10:11AM

    keep up the great work

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TANYAHDG 10/8/2009 8:32AM

    Hey Kirk,

You really are good getting better:-) emoticon job!

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IMAGINE_IT 10/8/2009 8:02AM

    WOW!!! Those are some great numbers...i can tell i need a lot of improvement...5miles in 38min??? WOW!! You ROCK!! emoticon emoticon emoticon

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What will you give yourself this Christmas??? (pic...gulp)

Monday, October 05, 2009



Alrighty then...It's out there. No crying over spilled milk. No where to go but up...wonder how many cliches I could write here?

Reaching a healthier weight of 180 or less has been an annual goal for the last couple of years, and since getting serious in 2007 at 260 lbs I've never hit the mark by my deadline of December 25th. I think I picked Christmas for several reasons, but the main being I wanted to give myself a gift I wouldn't EVER want to return. I'd be lying if I said I'm not enjoying the weight I've lost so far, but this is just one goal I'd like to take to completion. 3rd times the charm, right?

I feel good this time around about reaching this goal and here are a few reasons why: started watching the Biggest Loser again and that show is what got me fired up in the first place (amazing effort and results they achieve weekly!), I'm reading again "Body for Life: 12 Weeks to Mental and Physical Strength" by Bill Phillips (the reason I'm posting my before pic), and I've already joined The 8-Week Battle - #6 which starts/goes private Oct 12th.

The inspiration, information and motivation is there...the rest is up to me. So, what will you give yourself this Christmas? And in case you didn't know it's 80 Days, 16 Hours and 4 Minutes away. Check out http://www.satisfaction.com/christmas-coun
tdown-generator/ to see the current countdown. Good luck everyone!

  
  Member Comments About This Blog Post:

CHOCMOM 10/26/2009 2:01PM

  Kirk - you are a warrior - and thank you for the awesome Christmas gift idea. That will go my plan for the holiday. Also thanks for the goodie and the add. You are one of those people who make the 8 Week Battles work, because you know how to fight! Battle on brother! Congrats on posting your pics - that always shows how strong a person you are. Good Luck! emoticon emoticon emoticon

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LIZZYP609 10/5/2009 11:39AM

    You go boy!! LOL I think you look good already! Seems like you are right there just need one last push to get yourself where you want to be!
You can do it!!

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TANYAHDG 10/5/2009 9:21AM

    Go for it Kirk; you WILL do this and we are behind you! Thanks for the book and website information.

Keep It Movin'

Tanya emoticon

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5K #3 (Treadmill)

Friday, September 25, 2009

Yesterday's walk/run done in 37:48. Pace 12:11 min/mile. A little sore today but impressed, especially after weighing on digital scale and seeing that my old analog was under by several pounds. Yep, did this one at 206. Walked @ 3.5 and held runs to 6 mph or less and got several 3 min intervals.

  
  Member Comments About This Blog Post:

FLUTTER-BY)L( 9/30/2009 8:10PM

    Way to go. I don't run but it is wonderful that you are challenging yourself. I also found that an inexpensive digital scale seems to be the way to go.

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LOVESLIFE48 9/27/2009 4:42PM

    That is so great!! I hope I can lose more weight so I can run too.

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HICALGAL 9/27/2009 2:14AM

    emoticon emoticon

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CONFUSEDBIRD 9/26/2009 10:59AM

    That's great! You should sign up for one, theres tons of them this time of yr.

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Walk/Run 5K #2 (Treadmill)

Monday, September 14, 2009

This practice 5k was definitely a more deliberate effort. 3.1 miles in 39 min 12 sec, incline 1%. Coolrunning.com pace calc shows 12:39 min/mi. Intervals getting faster (6-7 mph) and longer (most still at 2 mins max). Feels good to run and not have feet or knees hurt like in the past. Hmm, could it have been the weight? I don't think we'll ever really know. emoticon

Also, feels good to be below 200! I can't honestly remember the last time I weighed this much. Go figure, didn't weigh myself in my twenties or remember when I did.

I thought I was just a rider, but there may be a runner in me too.

  
  Member Comments About This Blog Post:

DHAZ09 9/15/2009 7:28AM

    Excellent job on your run! And with an incline too! emoticon

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LIZZYP609 9/15/2009 6:38AM

    emoticon emoticon
Great job!! Keep up the good work! Under 200?? That is AWESOME!!

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