Video: 23-Minute Bodyweight Interval Cardio Workout

No equipment is needed for this week's fast-paced bodyweight cardio workout. This workout is done in 30 second intervals, with rest in between each set, so you are constantly switching exercises, changing muscle groups, and challenging both your muscles and your cardiovascular capacity. This means maximum fat-burning and metabolism-boosting results in minimum time!

This video does include a quick warmup and cool down.

* Be sure to consult your doctor if necessary to make sure you at a sufficient fitness level to take on a new workout routine.

Bodyweight Cardio Workout - 23 Minute At Home Interval Cardio Training
More info about this Fitness Blender Workout Video @ http://bit.ly/15OM7uX


For Another Excellent Interval Cardio Fitness Program, Check Out PACE Express, The 12-Minute Fitness Revolution:
 

Review: LifeSpan 2013 Model TR800-DT3 Standing Desk Treadmill

As we discussed last week, if you spend 8 hours a day sitting at your desk, staying fit and in shape can be difficult. The human body was not meant to sit stationary that long, and indeed our sedentary lifestyle shows in our declining health as a nation. Some have even dubbed our modern health crisis as "Sitting Disease." But as discussed in Dr. James Levine's book, Move A Little, Lose A Lot, it doesn't have to be this way. Even if you work a desk job, there are things you can do to get more exercise throughout your day. One great way is to get a treadmill desk.

This is a treadmill designed especially for those who are desk-bound for most of their waking day and so find it hard to get adequate daily exercise. It’s also meant for those simply too busy to work out at the end of the day. By allowing you to get exercise at the same time as you work, it becomes possible to save time and stay healthy without leaving the desk.

The TR800-DT3 is one of several LifeSpan treadmill machines designed for this kind of purpose. This one is a little different in that it’s free of any frame, offering the treadmill itself only. But is it any good in practice or does it fail to make an impression? Read on to find out.

Key Features Of The TR800-DT3 Standing Desk Treadmill


MSRP: $1,999 ($799 on Amazon.com)
Year of Release: 2013
Dimensions: 66 x 29 inches
Maximum User Weight: 350 lbs
Number of Workout Programs: 4
Warranty: Parts: 1 year ; Labor:  1 year

TR800-DT3 Standing Desk Treadmill: The Pros

Be Fit And Stay Productive: The reason that machines like this are designed is to allow people to get a work out while they work. So if you’re someone who struggles to break free of the desk on a daily basis and is in need of some baseline exercise to keep healthy, or if you just don’t have time to exercise, you’ll find that this product is beneficial to you.

The treadmill is able to fit under most types of standing desk. This means that you can do your regular office duties as you walk on the treadmill. Using the treadmill gives your cardiovascular system a work out, improving your general health and also working on the strength and endurance of your legs. Allowing you to work out as you work saves time and makes this an efficient solution to the difficulties experienced by those with desk-oriented jobs.

Large Treadmill Surface: The treadmill itself has a large surface area. This makes it comfortable to walk on, giving you a greater range of stride motion and plenty of wobble room if you put your foot out slightly too wide. In turn you’re able to get a better and more enjoyable workout, and also pay more attention to your work rather than worrying about whether you’re walking right.

Combines With Standing Desks: This treadmill has been designed especially to combine with standing desks. That’s rather obvious from the outset as this treadmill lacks any kind of hand rails or elevated control panel. Instead it’s meant to slide under a standing desk – a desk that’s meant to be used in a standing position. This treadmill can be used in conjunction with a great number of standing desks. Any desk with feet wider than the width of the treadmill will be compatible.

Statistics: This machine records statistics to help you monitor your progress. It includes distance, time and step count readings. It also has a calorie count, though these are notoriously inaccurate. Having a statistics readout helps with motivation.

Bluetooth: Taking the statistics one step further, it’s possible to upload this data to a computer using Bluetooth. This means you can analyze your statistics, looking for trends and making it easier to monitor your improvement. Again, this helps greatly with motivation.

Weight Limit: The 300 pound weight limit of this machine is respectable. Many machines only go up to 250 pounds, and the extra 50 pounds means a great many more people will be able to hop on and get some exercise. This is particularly valuable for a machine that’s primarily aimed at users who are likely leading very sedentary lifestyles and so are likely to weigh more than most.

No Concerns Over Stability: Because this machine isn’t connected to your work surface in any way, using it won’t cause your desk to wobble in the slightest. Other machines do suffer from this problem which can reduce typing accuracy and impair hand writing amongst other things.

TR800-DT3 Standing Desk Treadmill: The Cons

Price: One of the biggest issues with this machine is the price. It’s such a stripped down device that the price tag of around $800 seems pretty steep. It does carry out its function well, but it’s a little hard to see where all that money is going. Then again, if you already have a standing desk, and just need the treadmill part, you won't have to buy a whole treadmill desk set, which can cost upwards of $1,200.

Maximum Speed: For a machine of this price, it seems pretty lacking to have a maximum speed of 4mph. It’d be much better to offer the full range of speeds that conventional treadmills offer so that when the machine isn’t being used for work you can get a more intense workout from it.

Is The TR800-DT3 Standing Desk Treadmill Worth Buying?

If you’ve already got a standing desk then this is a great compliment if you’re looking for a way to get more exercise. However, if you don't have a standing desk, you would need to buy one separately, and you can probably find something better for the price. Still, this machine works great for those who already have a standing desk, and want to add some exercise to their work day.


Other Treadmill Desk Options:

   

Video: 15-Minute Office Workout

Trapped at a desk all day? Wish you could get more exercise, but don't feel like you  have time? Do this quick and simple workout on your lunch break, or on a break during the workday, and stretch, strengthen, and limber up your body in just a few minutes. Not only will you feel better and more energized, but your body will feel stronger, less stiff, and more flexible - it will benefit your body, your brain, and your overall health!

No equipment is necessary, but you should do a quick warmup such as walking around a bit and stretching gently before you begin.

This is also a great one to do in a hotel room while traveling.

15-Minute Desk Workout
From http://www.sparkpeople.com, a desk workout with our own Coach Nicole! You can do this convenient, 15-minute workout at home or the office. We have a new...

How To Get More Exercise When You Work In An Office

When asked why they don’t have time to exercise, many people say that their job keeps them seated most of the day, and when they get home, they have so many other things to do that exercise is often the last thing on their mind. If this is your excuse as well, let’s first get it straight that it is a weak one.

Yes, there are so many things that require your time, but if you don’t take an effort to lead a more active lifestyle, you are going to regret it down the line when your habits take a toll on your health. Fortunately, there are several ways you can get more exercise even while you're at work, including:

1. Taking periodic breaks throughout the day to stretch, or even take a very short walk. These small amounts of exercise will add up over the day.

2. Investing in a standing desk so that you will be on your feet instead of sitting down the whole working day. A standing desk is a desk that at the right height only when you stand up.

Amazon.com: LifeSpan TR1200-DT5 Treadmill Desk (2013 Model). (Photo credit: Wickerfurniture)

3. Getting a treadmill desk for a more vigorous workout at your desk. A treadmill desk is similar to a standing desk, but additionally you will be standing on top of a treadmill, of which you can adjust the speed. (For more on how much this simple addition can really change your health and your life, see Dr. James Levine's excellent book, Move a Little, Lose a Lot.)

4. If you often park near the office entrance, try to park a little bit further so that you will have to walk a little before you reach your office. Instead of taking the elevator, take the stairs instead when you need to get from one floor to another. If you are taking a call, stand up and walk around while you attend to the call.

Additionally, try your best to schedule exercise at least three times a week outside office hours. If you can’t afford a gym, invest in some exercise DVDs or just go for a jog around your neighborhood. Aim for at least 30 minutes of moderate-paced activity every time you exercise outside working hours. Check our website, and keep an eye on this blog, for some other fun ways to exercise as well.

With these simple steps, you can easily sneak some extra exercise into your day, throughout the day. The benefits of exercise are well worth the effort; you’ll have a slimmer, fitter, and healthier body if you manage to keep up a more active lifestyle. Couple your newfound exercise habits with a healthy, nutritious diet, and you will feel better than you ever have felt in years. Just give it a try, you certainly have nothing to lose (other than some excess weight), but lots of benefits to gain!

Video: Strength Exercises for Swimmers

If you love swimming and want to increase your speed, this short video demonstrates some great exercises for building core strength and increasing speed while swimming. These are also great exercises for building core strength in general - so even if you're not a swimmer, you can benefit from these with a strong core, better posture, and a flatter, more toned midsection.*

*Note: Some of these exercises are fairly advanced. Do not attempt without making sure you are at a high enough fitness level to avoid injury. Listen to your body, and consult a personal trainer for guidance if needed.

Fast Swimming Secret Tip - Core Exercise
Sabir Muhammad demonstrates fast swimming exercises used at the Race Club to increase core strength. Gary Hall Sr describes these exercises and how they incr...

The Benefits Of Swimming For Fitness

Swimming is one of those exercises that's hard to hate, since it’s gentle and yet fun at the same time. Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? There are many fitness benefits that one can get from swimming. To find out what they are, keep reading.

Swimming Is Great Cardio

 (Photo credit: Wikipedia)

Swimming requires a lot of energy and burns a lot of calories thanks to the fact that, when you swim, you need to move your whole body instead of just your legs or your arms. Swimming works your body vigorously and increases your heart rate the same way any cardio workout, such as dancing or running, would. So if you take up swimming for fitness, you will improve your cardiovascular capacity and boost your metabolism at the same time. To get the most out of swimming (as with other forms of exercise), it’s most helfpul to use interval training where you do high intensity sprint swimming alternated with easier movements. This way you’ll push your body hard but will be able to do so for a longer period of time, and will also get more of the other benefits mentioned above.

Swimming Is Great For Strength Training

Not only is swimming good for a cardio workout, swimming also challenges muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder - just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes, since the water resistance provides a good workout without giving stress to the injured body parts, and it is low impact on your joints.

Swimming (Photo credit: maraker)

Swimming Is Great For Everybody!

Another great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming too, since the water gives good support to their body and they can stay fit without worrying about injuring their back or joints. It’s also a great activity to do with your family: you can have fun together and stay healthy at the same time. For the most health benefits, swim in fresh water, or use a salt pool rather than a chlorinated one, as long-term repeated exposure to chlorine can damage skin, hair, and lungs.

Video: Kundalini Yoga Breath of Fire

I wanted to post an example of a Kundalini yoga workout from Ana Brett & Ravi Singh for you this week, but I'm sorry I was unable to find a free one anywhere.... So this week instead of a workout, I'm sharing with you this instructional clip on how to do the "Breath of Fire" - an important form of breathing used during many Kundalini yoga sessions.

This unique form of breathing detoxifies the body, supports the immune system, raises the heart rate, and tones the midsection. It may be a bit challenging at first. Stick with it, and practice it when instructed during any of the Kundalini yoga routines by Ravi and Ana. It WILL get easier, and you may even come to love it like I do!

Kundalini Yoga Breath of Fire Primer
Author of #1 bestselling yoga and fitness DVDs on amazon.com present a breath of fire primer.


For some excellent Kundalini Yoga DVDs check out the suggestions below:
   

Review: Kundalini Yoga Workout for Beginners & Beyond

I got several new yoga DVDs for Christmas this year, and I'm still working my way through them all, so I'm not sure what my favorite is yet, but if you're new to Kundalini Yoga, you can't go wrong with the excellent Kundalini Yoga for Beginners & Beyond, with Ana Brett & Ravi Singh. I absolutely love their simple, soothing style, and all of my Kundalini yoga DVDs that I have tried so far feature them.

This DVD is a great introduction to Kundalini yoga, which is quite different from the Hatha forms of yoga typically taught in yoga fitness classes, so if you're expecting more of the same old Downward Dog and Crescent poses, you may be disappointed. But if you're open to a new form of yoga which challenges your mind and spirit as much as your body, give this one a try without any expectations, and see what it can do for you.

This workout contains exercises for flexibility, strength, aerobic efficiency, stress relief, back care, and more - together with explicit instructions on breathing and guided meditations. This amazingly effective daily routine features two yoga sets which can be done individually or together, as well as a guided meditation and relaxation segment.

The first exercise set focuses on maintaining a strong and flexible spine - important for every aspect of health. The second set consists of a series called "The Five Tibetans," and yes, it does include some of the traditional yoga poses, but you will flow through them repeatedly and rhythmically, rather than holding them, along with specific types of breathing, so it really works all of your muscles and increases your heart rate as well, and provides quite a challenge for your entire body. I've only done this set a few times so far, and I can't do all of the repetitions yet, and still end up very sore for a couple of days afterwards, so don't let the "beginner" title fool you - this is a real workout!

This DVD also includes the "Matrix" option, which I love - I wish all workout DVDs had this! This allows you to choose which segments you wish to do, and program them to play in the order you choose. It makes it really easy to set up your workout to fit into whatever time you have available. If you have a whole hour, you can just play the whole DVD through. But if you only have 20 minutes, you can choose the opening "Tune In" prayer, the first (or second) workout set, relax, and you're done. Or add the meditation if you are feeling extra stressed that day. It's up to you!

If you want to try a new, fun way to exercise this year, check out this DVD and add a new element to your fitness.

Click Here to Buy It On Amazon.com...