AVAC Life

Fitness: Discover the AVAC® Difference!


Something You Might Be Wondering

via – Women’s Running | By Jane Dizon

How Treadmill Runs Measure Up To Outdoor Runs

photo via Women’s Running

If you think about it, treadmill running and outdoor running appear to be two similar exercises. On the surface, these two have the same cardio benefits, same body mechanism, same movement. They even use the same muscles! But on a closer comparison, you can set a clearer picture. Gym and Fitness in Australia made an infographic, comparing treadmill running and outdoor running side by side, taking factors like weather, safety, benefits, etc. into consideration. Here’s a breakdown:

Weather
Treadmill: Rain or shine, windy or snowy, anytime of the day, you can hop on and run on your treadmill.
Outdoor: The weather is your number one consideration. Although, wind resistance intensifies your run so, why not?

Injury
Treadmill: Most treadmills have a one-touch incline feature that allows effective cardio workout at a lower speed and it minimizes the heel-strike impact. Repetitive runs of the same time and pace can strain the same muscles and joints everyday though.
Outdoor: Running outside decreases chances of hip flexor strain but increases your heel-strike impact. Elements like hills, grass or steps shifts the body movement so it creates variation on your run.

Safety
Treadmill: You can watch over your kids/family and stay at the comfort of your own home. You can also just zone out.
Outdoor: Dark, rocky or slippery routes can cause accidents. You can’t zone out at all. You need to stay focused because the roads are busy and constantly changing.

Competitive Running
Treadmill: Recommended for warming up and speed enhancement. The “consistency” sets your body to a different expectation when you actually race on the road.
Outdoor: It gives you the actual feel of the race. It prepares your body for similar conditions.

Shoes
Treadmill: You can wear the same shoes every day.
Outdoor: Most runners wear the same pair of shoes indoor or outdoor. Specialty shoes might be necessary on some circumstances, like rocky roads or icy trails.

Results
Treadmill: Mostly targets your quads because you don’t have to push forward when your foundation is moving by itself.
Outdoor: Stimulates your hamstrings as well as your quads because you have to push forward and propel to move.

Benefits
Treadmill: You can monitor your heart rate, calories burned, distance and other fitness metrics in a quick glance. You don’t have to miss out on your favorite TV shows.
Outdoor: Fresh air and beautiful sceneries await you. A great way to get away from your busy life and from your gadgets. It’s just you, nature, and maybe a few friends.

Extra umph!
Treadmill: The convenience of having your bottle holder anytime on hot days. Treadmills do cost a lot of money. Knowing that helps in motivating yourself to exercise so your money gets its worth. Since the treadmill is all about convenience, it gives you NO excuse at all to skip a session.
Outdoor: Exposing your skin to the sunlight is the most natural way to get vitamin D, which helps absorbs calcium and phosphorus (just remember sun protection!). Running outside saves you money from actually buying a treadmill and the extra electricity cost it’ll yield. Why should you buy something you can do for free?

Did you know…? AVAC® offers Gait/Stride Analysis to help you take your treadmill and/or outdoor runs to the next level! Contact a Certified Personal Trainer for more information: 408.445.4926.


Is Speed Training For You?

via – Jon Cebula, Personal Trainer | Team AVAC®

Benefits of Speed Training in Cardio

As a Personal Trainer I see a lot of common mistakes made on the fitness floor. The most frequent mistakes I see are made during cardio. More often than not I see people “Steady State Training” during their cardio workout. Steady State Training is simply maintaining a consistent speed or intensity throughout the entire cardio workout. There is nothing inherently wrong with this type of training; it does burn calories and promotes general activity. Although it does not promote many more cardiovascular benefits other than that. If the purpose of cardiovascular training is to improve the general function and strength of the cardiovascular system, this can only be done when training at higher levels of cardiovascular effort for extended periods of time.

My simple suggestion: Speed Play!

Whether you are on the Elliptical, Treadmill or Cycle, you can easily boost cardiovascular benefits by increasing your speed. Below is an example of a cardio workout that promotes Speed Play.

Fartlek Training (Swedish word for “Speed Play”) – this is a 30-minute cardio workout. Follow the workout down the list like a script. The words in parenthesis are descriptive terms to describe the intensity you should be feeling. Example speeds for a Treadmill workout are provided in the brackets.

  • 3 minutes @ “Moderate” (Warm-Up) {3.8 mph – fast walk}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 3 minutes @ “Easy” (Cool-Down) {3.5 mph – walk}

Give it a whirl! Your heart will thank you! If you have any questions, comments or concerns about this workout, feel free to contact AVAC® Personal Trainer: Jon Cebula (jcebula@AVAC.us)