As a life-long on again, off again wannabe fitness enthusiast, I have tried dozens of different exercise routines, equipment, gyms and classes. Over the years I have learned what we all know to be true: consistency is THE key to success. And for me the KEY to consistency is convenience and ease of use. Buying a home treadmill was the best decision I ever made. It provides both ease of use and the convenience needed to keep me consistent with my routine and finally get off of the off again, on again cycle of exercise.

I know what you are thinking. You have been down this road before. You see a great piece of equipment, buy it, get it delivered and set-up, and for a few days you are committed to making it work. After a few weeks, the novelty wears off and the equipment begins to collect dust in the corner under a pile of clothing.

Still, using a home treadmill is a great way to workout. It remains one of the most popular home exercise equipment to buy, because it is simple to use and provides a good cardiovascular workout. So it is an investment in your health that can be the key to achieving your fitness goals. Here are some easy tips to getting the best use from your home treadmill.

Do your research first

1) Consider your specific location and needs when comparison shopping. Do you have a large, dedicated exercise room with lots of space or will the treadmill live in the corner of your bedroom? Will you move and/or store it when not in use? Some treadmills fold and have wheels for ease of movement (Of course the heavier the equipment, the move cumbersome it will be to move regardless of wheels). There are lots of size options and many treadmills come with “space-saver” designs.

2) Will you walk, jog or run? Are you a tall person with a long stride? How much do you weigh?
This is important, the length of a treadmill bed and its maximum weight capacity vary. Standard sizes are 55 inches and 60 inches, but some come in shorter or longer lengths. Taller people with long strides and runners are typically more comfortable with longer treadmill belts.

3) What features do you want? What features will you actually use?

Today’s treadmills have an abundance of very cool features. The more features, typically the higher the price tag. If you are on a budget, consider what features you will actually use. If you know that you will walk at relatively low speeds and flat terrain, do you need an expensive incline trainer that goes up to 40%? Other things to consider:

Do you want a machine with lots of pre-programmed workouts for variety? If so, consider buying a treadmill that is iFit compatible.

What about a TV console, iPod connection or the ability to browse the web during your work out? These things will definitely increase the cost of your machine, but if it makes you use it more consistently, isn’t it worth it?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console. I made this mistake with my own machine. I always drink water during my workout and although I love my machine, it does not have a compartment deep enough to hold a water bottle.

Location Location Location

Although it may seem like a good idea to put your treadmill in the garage or the basement storage area where it cannot be seen and is out of the way, it probably is a bad idea. I fixed up my extra bedroom as an exercise room that, according to my father, makes you “want to work out.” Putting your equipment in a dark, dingy, cold (or hot), damp, unattractive space is a recipe for failure. Who would want to spend time there? Your workout area should be bright, well-lit, visually stimulating AND conveniently located. By locating my exercise room in my extra bedroom, I literally get out of bed in the morning, put on my athletic shoes and jump on the treadmill in my pajamas.

Prepare your space. Make it fun.

If you love music, have a great sound system available to listen to your favorite tunes or catch up on new music. If watching television is your preferred form of entertainment, have a TV large enough and well placed so that it will be easy to hear and enjoyable to watch. Do you like to read? Although difficult to do while jogging or running, it is certainly doable while walking. Even an attract view from a window can help lessen the boredom during your workout. Prepare your exercise space with the things you love and you will look forward to spending time there.

Create a Plan for Success

I don’t mean unrealistic expectations of quick weight loss and running marathons (although the latter is certainly an admirable goal), but how will you work out and when will you work out. Planning a specific time 3 or 4 times a week when you will use your equipment will help you stick to your goals. Are you a morning person? Plan to get up 30 or 45 minutes early and use the treadmill before jumping in the shower. Do you prefer to exercise in the evenings? Use the treadmill time to wind down from work and catch up on the local news before having dinner. Start slowly if needed and keep it simple. You can walk for 10, 15 or 20 minutes or jog for 5 or 10 minutes at first. If you wake up 15 minutes late and can’t workout for 30 minutes, then work out for 15 minutes. Don’t let excuses stop you from achieving your fitness goals. Consistency is the most important factor to success.

With just a little preparation, you can successfully maintain a home exercise routine and get the most of your treadmill or other home fitness equipment.

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“That can’t be right. I’ve been wearing a 38 for years; just bought a pair last week.” These were Jackson’s comments as I recorded his waist measurement which, according to the tape measurer at least, measured 43 inches. As I calmly explained that it was unlikely that the tape measurer was inaccurate and that it is common for people, especially men, to wear their pants lower on their “waist” as the belly begins to expand — which could, quite possibly, account for the difference — he released a big sigh, “Well I suppose it’s time to get with the program.” To which I smiled and replied, “Yes, I think perhaps it is.”

Jackson is a middle-aged male, 5’9” tall, weighing 211 pounds, meaning he has a BMI of about 31. He started noticing his weight beginning to fluctuate from its previously stable 165 lbs about 20 years ago, and he has been slowly packing on the pounds since that time. About 10 years ago he developed hypertension, which he controls with prescription medication, and his cholesterol level, that has been borderline high for years, is now beginning to elevate. His physician wants him to lose at least 25 pounds. Jackson has asked for my assistance and has agreed to let me chronicle his journey on myfitnessplan.net

The first step to embarking on any fitness or weight loss plan is to know where you currently stand on the road to fitness. What is your motivation for wanting to get fit and stay fit? What are the consequences if you don’t take action now? What is (or are) the impediment(s) to developing a plan and sticking with it? Jackson has many strong motivations for losing weight and increasing his fitness level. Beside the aforementioned health issues, he says he has realized a notable decrease in his physical strength, energy level and stamina. Some of this he contributes to poor diet choices, but mainly to sedentary habits and procrastination. He eats a healthy breakfast each morning, typically high fiber cereal or peanut butter toast, but doesn’t plan well for lunch and grabs quick unhealthy fast food on the run. His wife typically provides him with a healthy dinner, but he has a bad habit of late night snacking – chips, cookies, ice cream or other tasty sweets.

Our plan is slow, steady weight loss through modest diet modification and an increase in physical activity. No counting calories or drastic, unrealistic diet or exercise routines – which in my experience just don’t work for the long term. The goal is not just for him to lose weight, but to keep it off by replacing bad habits with good ones that can be sustained for the long term. We’ll work to counter his obstacles to making good food choices, i.e. taking healthy lunches to work, eliminating late night snacking or providing healthier alternatives. We’re starting off with a modest exercise plan, 30 minutes of cardio 3 times each week and 20 minutes of weight training 3 times per week.

I’ll keep you abreast of Jackson’s progress weekly and post some pictures along the way. Stay tuned for an interesting journey.

Are you using proper breathing techniques while exercising? It may be something you’ve never even thought about, but it can be a pivotal point in a successful workout. Whether you’re lifting weights (anaerobic) or going for a run (aerobic) your breathing is important in many ways. Even during your warm up stretch, paying attention to your breathing patterns can give you a better workout.

Endurance

Controlled breathing will go a long way to maintaining a steady workout. During a cardio workout, you’ll have to keep your breathing level heavier than average but you don’t want to be outright panting. If you can talk but your breathing is still laboured you’re probably in the right breathing range. Your breathing is an indication of your heart rate, and with a cardio workout, your heart rate is determining the intensity level of your activity.

Breathing may seem less important while lifting weights but that is most certainly not the case. Do not hold your breath while strength training! Your muscles need that oxygen you’re breathing in and you’ll be able to last a lot longer if you keep your breathing steady.

Blood Flow

Holding your breath in a workout or not breathing evenly can affect your blood pressure. The physical activity you’re doing has already elevated your heart rate, but adding uneven breathing can increase this and that can be dangerous if your blood pressure is already high. You’re working out to be healthier so doing something that could endanger you is only counter-productive.

Maintaining Stress

Not only will proper breathing techniques prolong your workout and keep your heart beating at a safe pace, it can also just relax you and make your workout more enjoyable. While doing your warm up and cool down stretches, take the time to breathe slowly and deliberately. This will focus you and let you really feel the progress your body has made. Controlled breathing will lower your heart rate after an intense workout and will replenish your muscles with the much needed oxygen they have used up.

Your body is a fine tuned machine and even though breathing may seem like a trivial thing it should not be overlooked. Proper breathing will give you a more effective and enjoyable workout so whether your riding a bike, doing bench presses, or holding a difficult yoga pose, just breathe!

You may think getting only 30 minutes of physical activity a day can’t benefit you so why bother, right? Wrong! Even if you just do a little bit of light exercise each day you are helping your body immensely! Taking a half hour walk during your lunch break at work rather than sitting in the lunchroom or jumping on an exercise bike while watching TV instead of sitting on the couch can really impact your fitness level.

Personal Health

Probably the number one reason to stay in shape, being healthy is what keeps you alive! A little bit of exercise can go a long way in keeping your heart, lungs, and the rest of your muscles in good working order. Eating healthy and staying active can prevent so many diseases and will improve your quality of life.

Body Image

Your reason for getting into shape doesn’t need to be so you can look like a super model, but achieving a higher level of physical fitness will not only give you the extra tone you may want in certain areas, it will make you feel more attractive. A regular exercise program can help your self-esteem in multiple ways; the sense of accomplishment you can get from seeing what you’re capable of is invaluable and can make you feel like a superstar. On a purely chemical level, the endorphins released when exercising can give you a sense of euphoria. This may be why many people find exercise so addictive!

Mood and Maintaining Stress

For the same reasons your self esteem will be affected, your mood and stress levels will be more manageable as well. Exercise can be a form of stress relief and pounding out a few miles on the pavement is a sure way to get work or money troubles out of your head for at least a little while. A regular exercise program is sure to leave you more relaxed and at ease with yourself.

Mobility

There are three aspects to a good fitness routine: cardio, weight training, and flexibility. Incorporating all three of these into your lifestyle will undoubtedly improve how you feel while walking around, doing household chores, or playing with your kids. If you feel that being able to walk up a few flights of stairs with ease is something worth 30 minutes of your day then figure out the right exercise plan for yourself and give it a try. There’s no handbook to physical fitness, so if you aren’t enjoying a particular activity try something else. All you need to do if move your body a little bit every day and you’ll learn what works for you and what doesn’t.

Hearing that word “exercise” can frighten a lot of people and turn them off the idea of physical fitness. Don’t panic, because the road to good health doesn’t have to be unpleasant! Starting off slow and getting to know what exercise is all about could change your life and be possibly life saving. A few things may be holding you back from a regular exercise routine so take a look at your lifestyle and figure out what you can change to make fitness a part of your life .

Time

In this day and age, most people are too busy to take enough time for themselves. A lot of people are always on the go so trying to add a regular exercise routine into their lives may seem out of the question. Well your personal health is not worth that sacrifice! Taking a walk on your lunch break at work can get you at least 2 and a half hours of exercise a week. Spending time with your family can be turned into that gets everyone out of the house and off the couch for an hour a few times a week. Once you change your routine and get into new habits you’ll discover how easy it is to get in even just a quick workout everyday.

Money

A good work out routine definitely doesn’t have to be costly. Gym memberships can be expensive and buying a whole bunch of new exercise equipment may not be something you want to invest in immediately. You also don’t need to buy yourself a bunch of new supplement and vitamins to get started adding a fitness routine into your schedule. Going for a hike or jog is free and there are strength training exercises you can do from the comfort of your own home with no equipment. You can eat healthy buy just choosing the right food when preparing your meals. Especially when you’re starting off, there isn’t much you’ll need. You may decide to invest in a yoga mat or a few weights down road, but you can decide what you’ll need once you figure out what kind of workout routine works best for you.

Health and Wellbeing

The benefits you’ll get from a healthier lifestyle aren’t limited to just looking better or losing weight. Being in better shape can have a huge affect on your mood and can battle depression. Having a regular exercise routine can also greatly impact your ability to deal with stress. If you’re already feeling down about yourself or need a lifestyle change, make a commitment to get started today! If you haven’t been active much (or at all) in a long while, then it might seem a bit rough at first, but it does not take long to get over that initial hurdle to a place where exercise becomes purely pleasurable. Give physical fitness a chance and you will be opening a door to an invaluable experience.

A regular workout routine is a fantastic way to get into shape. However, when I say “regular routine” that doesn’t mean doing the same thing day in and day out is your best bet. It’s important to change up your routine to “shock” your muscles and to keep the workout interesting for yourself. A stale workout routine could get you in a slump and you may get bored of working out altogether.

Weight training is a great way to add mass and strength; however you may have no interest in that. If that sounds like you then you may need to look again and weight lifting. You don’t need to load up on heavy weights and over strain your self to get the best out of this type of workout. A nice change from your everyday cardio routine could be to go for a quick jog to get your heart rate up, then do some light weights while maintaining a decent heart rate which will encourage continuous weight loss.

Even if you just want to bulk up and lift weights, throwing a bit of cardio into your routine can help with your heart strength and lung capacity. If you’re already an avid aerobic exerciser, don’t think you can’t mix it up by changing your routine a little. If you mainly go just for jogs, try taking a few cardio dance classes and burn calories to a beat. Or if you stick to cycling you could try doing a few laps and see if you can’t just hit a few more muscle groups.

Circuit training or boot camp types of exercise could also be a fun way to liven up your workout. These types of exercise already incorporate variety into their routine. A boot camp style workout may consist of a lot of different calisthenics such as jumping jacks, push-ups, pull-ups, or sit-ups. Circuit training could be a series of weight and cardio stations that alternate between aerobic and anaerobic exercise.

Stretching is something that should be incorporated into any exercise routine whether you’re looking for variety or not. You may decide to use a stretching routine as the main body of your workout with any of the many forms of yoga, or you can use it just for your warm up and cool down periods, but this is one thing that should definitely not be overlooked.

When adjusting your workouts don’t forget you need to progress your difficulty level and increase your intensity. Variation will keep your workout fresh and fun and your body will respond positively to the change in your routine.