One thing that personal trainers often struggle with is finding ways to mix up the monotony of workouts, especially when it comes to cardio. Clients often get bored if prompted to do the same type of exercise over and over again, so it’s important to switch things up.

Incorporating incline training into a cardio session could be just what your client needs to get excited about their workout and burn calories in the process. Increasing incline levels can have multiple benefits that will stand out to different types of individuals.

Incline Training Provides High Intensity

Steady-state cardio will yield results for a short while, but will easily and quickly hit a plateau until you continue to make workouts harder for the client. The truth is, a steady pace is just plain easier for the body to get used to because it only primarily works the cardiovascular system of the body.

A HIIT workout places stress on the body to perform the drastically different demands of different workouts. Inducing as much stress during your cardio sessions by adding incline training will elevate your client’s heart rate more quickly. They will achieve the “fat-burning zone” faster and remain in that zone longer for maximal fat loss during the session and the recovery period.

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For example, if you know you are going to be doing the same activity for 30 minutes straight, you have to choose a pace that you can sustain for that amount of time. However, if you are altering the incline and resistance, you can choose a more challenging setting. In the latter example, you are only pushing your body for the higher point of your interval, which can vary depending on your time frame.

Benefits Of Incline Workouts

In recent years, researchers have discovered the benefits of incline workouts. Studies prove that this cardio style provides full-body benefits without putting unnecessary strain on the body, including:

• Burning calories
• Strength training
• Increasing your endurance

Our innovators here at 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 have also recognized the need to step it up (the incline that is) by giving users an even better training experience. As such, we are proud to announce the release of the Alpine Runner, the newest home treadmill of TRUE’s HIIT Series.

Burn More Calories

It is common knowledge that running burns more calories than walking—if both are on a flat surface. However, by increasing the incline of the treadmill as you walk, you may find that you are burning just as many calories or more, depending on the incline level. It has been scientifically proven that users burn more calories exercising on an incline than on a flat surface.

On the Alpine Runner, you are able to burn more calories than a traditional treadmill incline because of the wide range between the -3% decline level and 30% incline. These calories can be tracked and burned in a more entertaining manner by utilizing the new Ignite console.

Build More Muscle

According to Team USA track and field coach Jason Fitzgerald, “As the incline increases, the muscles are forced to do more work as the body must produce more power to propel itself not only forward but also up against gravity.”

To put into numbers, an average user walking at only a 9% incline level increases the activity of calf muscles, glute, and hamstring engagement by 175%, 635%, and 345% respectively. According to the same study, the steeper the incline level, the higher the activity level in the leg, hip, knee, and ankle muscles.

Reduce Strain & Improve Cardiovascular Health

Have you or your client ever experienced pain when running on a flat treadmill? On a flat surface, you can experience uncomfortable strain on joints that cause common injuries to the lower body. Walking uphill decreases the impact the body feels on the knees, hips, back, and ankles.

The American Heart Association says that incline training also reduces strain on the heart, lowering blood pressure and decreasing the chances of cardiovascular disease. In addition, incline training has capabilities to decrease chances of diabetes development by improving insulin sensitivity.

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 innovators have addressed this issue as well. With the redesigned cushioning system, the deck of the Alpine Runner relieves impact and feels softer than other treadmills on the market. Also available for comfort are the vertical, upper handgrips designed to be held at any incline on the Alpine Runner along the workout process.

Best Equipment Options For Incline Training

Our top three equipment options for incline training are treadmills, ellipticals, and benches. A treadmill is the standard option, allowing the user to adjust the intensity of the incline and speed at which you’re walking or running. A treadmill is a great place to start if your client is new to incline training.

Another great option is an elliptical trainer. Similar to a treadmill you’re able to adjust the speed to whatever is most comfortable, but you’ll be working different muscles. The moving handgrips and foot platforms on most ellipticals allow you to work your upper body and lower body at the same time.

A bench is a more advanced option that allows you to lift weights or bench press on an incline or work your core and target your chest. Most health clubs have benches that can be adjusted to different incline levels to focus on your upper chest or target a different portion of the chest. Lifting weights on an incline allows you to work different muscles and put less strain on your joints. You can also use an ab bench to work your client’s core with or without weights.

How To Determine Intervals For Incline Workouts

You want the incline to get harder for your client before you drastically reduce it. This way, you can challenge clients to get their heart rate up quickly for two minutes and then drastically drop it down to recover. There are many different ways to structure these workouts so it ultimately depends on how much time you have with your client. If I had to give someone a number, I would say there need to be 12-20 minutes of “fat burning heart rate” in the duration of the workout.

If you are asking your client for 30 minutes of cardio on an Alpine Runner, but are bumping the incline up and then back down from that -3% to 30% incline range throughout the 30 minutes, 12-20 minutes of that should be spent at an elevated heart rate and the rest should be decreasing the heart rate.

It’s never too early to start mixing up your clients’ cardio routine with higher inclines. They will reduce the impact on your clients’ joints, create variety in your cardio session, and burn more calories in a smaller amount of time.

An Incline Workout Could be The Answer if…

Your Client Is In Pain

If your client feels pain while exercising, it’s up to you to help them address it and find an exercise that’s right for them. For example, if running hurts a client’s joints in any way, increase the incline on a treadmill. That way, their heart rate is elevated as if he/she were moving faster, but the impact is lighter on joints when walking or jogging rather than running.

Your Client Feels Uncomfortable

As a trainer, I hear all the time that people feel uncoordinated on a treadmill; when they run past a certain speed (or at all), they feel as if they are going to lose their balance and fall. This feeling often leads to clients leaning on the handrails of the treadmill, which decreases the muscles worked during running. In doing so, clients will ultimately burn fewer calories than when they perform the same workout without leaning on the treadmill.

Incline training can help this type of client feel safer during their workout because they’ll be training at a slower speed as the incline gets higher. That way, they won’t feel as if they are going to fall.

Your Client Is Extremely Busy

We all have that client: the busy bee who doesn’t have time to do cardio more than 10-15 minutes after their weights session or 30 minutes all together on cardio days. Incline-capable machines such as TRUE’s Alpine Runner will allow clients to burn more calories during and after their training sessions (with the help of after-burn) and will not be catabolic to lean mass. Even your busiest client can work off the calories in a shorter amount of time with incline training.

2 Unique Incline Workouts To Try With Your Clients

We’ve put together 2 unique incline workouts of varying difficulty. Each one offers its own unique challenges to keep your client engaged in their workout and burning calories.

1 – All About The Incline With The Alpine Runner

If you are new to incline walking or running, then this workout will be ideal for you to do while you are at the gym! Incline training is an efficient and easy way to improve your physical fitness while still providing many benefits to your body. Walking on an incline treadmill can offer almost double the benefits of walking at zero inclines or walking on a flat surface.

Benefits Of This Workout

Incline training on the TRUE Alpine Runner can help cut workout time in half while still burning the same amount of calories. It is also an easy way to change up any standard walking or running exercise program and challenge your body even more.

Below Are More Ways Incline Training Can Benefit You:

• Less impact on joints.
• Strengthens your heart.
• Strengthens and tones your leg muscles.
• Strengthens bones.
• Increases overall stamina.
• Increases fat usage for fuel.
• Overall improvements in blood pressure, insulin sensitivity, and cholesterol profiles can result from a consistent exercise program.

This workout is one that can be done when you are short on time or just need a quick cardio fix at the gym. It can also be altered to fit any level of fitness whether beginner, intermediate or advanced.

The Workout

The overall goal of this workout is to start small and finish big. It will be a gradual process with the end goal of being able to consistently walk at a 9% incline range at your normal walking speed. Keep in mind that as you start to increase the incline, you may have to decrease the speed. It is all about keeping a steady heart rate!

After The Workout

After a workout like this, it is important to make sure you do a proper cool down. As noted on the workout, you can walk as a cooldown but also be sure to stretch your muscles to prevent the body from becoming sore and decrease the likeliness of injury. When doing incline training workouts, you are increasing the activity of major muscles like calf muscles, glutes, and hamstrings.

2 – Run For The Hills! Beginner-Intermediate Alpine Runner Workout

Now that you have built up your client’s stamina with the beginner Alpine Runner walking workout, they should be ready to increase the speed. Walking, jogging, or running at an incline offers many more benefits than exercising on a flat surface. By increasing the incline on the treadmill, you are almost doubling the effectiveness of your client’s cardio workout.

Research from a University of Georgia report found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground. This workout incorporates some H.I.I.T. training concepts where the exerciser will be alternating between running, walking, and at some points, not moving at all. Additionally, the speed and incline vary and change to ensure their heart rate stays up and you burn calories.

Before The Workout

Be sure your client is aware that you are nearby to assist if they need help. The side step platforms and handrails are available if they need to come to a complete stop immediately, but are not there to jump on and off of the treadmill sporadically. Also, remind them to have proper posture as to not hold onto the handles and lean back during this exercise. They should have their hands off of the handrails and use their body to push into the inclines throughout the workout.

Knowing 80-90% of your client’s maximum heart rate will be helpful so that you know when you need to adjust the speed, incline, or rest interval. For example, if your client is barely able to complete an interval, check their heart rate. If they have exceeded 80-90% of their maximum heart rate, increase the duration of the upcoming rest interval and decrease the speed.

Keeping the incline will maintain the intensity of the next interval, yet the reduced speed will help keep your client safe and in control, compared to running. There will be less risk of tripping up on the treadmill when the speeds are decreased, especially if your client is starting to reach their limit.

The Workout

After The Workout

All it takes to do this workout is about 30 minutes, and that gives you time before and after the workout to prepare and recover. This workout already includes a cooldown, but be sure to take more time to cool off if needed, at least until your heart rate returns to its normal resting rate. Cooling down after a workout like this is vital so your body recovers properly and in a healthy way.

When doing incline training workouts, you are increasing the activity of major muscles like calf muscles, glutes, and hamstrings therefore, stretching afterward is a must. Utilize the TRUE Stretch and do the following stretches. Hold each stretch for 3 to 5 seconds and repeat every 5 times while breathing in your normal rhythmic pattern.

Like the Alpine Runner walking workout, the overall goal of this workout is to start small and finish big, it will be a gradual process with the end goal being able to consistently walk at a 9% incline range at your normal walking speed. Keep in mind that as you start to increase the incline, you may have to decrease the speed.

It is all about keeping a steady heart rate! Also remember – listen to your body and take breaks if you need it and only go as fast, slow, or high as you feel comfortable.

Conclusion

Finding the right exercise routine for your client is never an easy task, but it’s always a rewarding one. Whether they are trying to lose weight, target specific muscle groups like chest muscles, shoulder blades, shoulders, and triceps or to gain muscle. We hope that this guide to incline workouts will come in handy whenever your client complains about being bored with their cardio circuit. It’s the perfect option for someone who wants to turn things up a notch but not attempt something as intense as HIIT.

Whether you’re new to TRUE or looking to add the Alpine Runner Incline Trainer to your current cardio product lineup, our dedicated and experienced TRUE sales representatives are here to help you! Reach out to a TRUE sales representative today to take your members to new heights!

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Today we are sharing approved cleaning products and best practices for your 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 cardio and strength equipment. Please note, there is a difference between cleaning and disinfecting your equipment.

According to the CDC:

• Cleaning refers to the removal of germs, dirt, and impurities from surfaces. Cleaning does not kill germs, but by removing them, it lowers their numbers and the risk of spreading infection.
• Disinfecting refers to using chemicals to kill germs on surfaces. This process does not necessarily clean dirty surfaces or remove germs, but by killing germs on a surface after cleaning, it can further lower the risk of spreading infection.

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 recommends the following to clean and disinfect your equipment:

First, wash surfaces on the machine to remove germs. Apply the cleaner to a clean cloth and use to wipe down equipment. Avoid spraying any cleaner directly onto equipment to prevent entering openings and causing corrosion or damage to electrical components.

Recommended and approved cleaners:

• Cardio and Strength Equipment: 30 parts water to 1 part mild detergent (Dawn or similar dish soap).
• Consoles: 1 part 91% isopropyl alcohol to 1 part water. Dampen a soft cloth and wipe the surface of the console.

Recommended and approved disinfectants after thoroughly wiping cleaner off machine:

• Cardio and Strength Equipment: Gym Wipes Antibacterial Wipes
• Upholstery: Solution of 5-10% household bleach diluted with water may be used as well. Be sure to test an inconspicuous area first. DO NOT use chemical cleaners on the upholstery.

Use only approved cleaners and dilute properly. Using other solutions or incorrect dilutions may result in corrosion and/or damage to your equipment including dulling of finish. Disinfectant products may require remaining on the surface for a certain period of time (i.e. 3-5 minutes) but be sure to wipe off after this period of time to ensure it does not corrode or damage product. Never use Windex®, glass cleaners, ammonia, alcohol, petrol, or chemical products on plexiglass weight stack guards. Never use solvents such as lacquer thinner, mineral spirits or acetone on painted products.

Best Practices

• Provide Gym Wipes or cleaning solution throughout your facility. As a precaution, equipment should be wiped down before and after each use. Benches, mats, dumbbells, medicine balls, and fitness accessories should always be wiped down after use too.
  • Depending on the frequency of use, staff should wipe down all equipment at least once or twice per day.
  • It may be necessary to use multiple wipes to keep the surface wet for required length of time for proper disinfecting.
• Remind employees to regularly wash their hands with soap and water. The CDC recommends scrubbing hands for at least 20 seconds.
• Post reminders on cleanliness best practices for employees and guests.
• Use proper protective clothing while cleaning (i.e. gloves or masks) as recommended by manufacturer.

For up to date information on prevention and community resources, please refer to the Center for Disease Control and Prevention.

Download the recommendations here. 

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66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 has a range of technology partners to keep your members connected. Today, we are exploring the GymTrakr app, which allows members to track all of their cardio workouts. 

Gym Trakr App

The GymTrakr app allows users to wirelessly connect to TRUE’s Bluetooth compatible fitness equipment. With the GymTrakr app, members can track heart rate, calorie burn, and workout dating from running and cardio workouts. 

GymTrakr allows users to wirelessly connect to compatible 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 equipment thanks to special hardware integrated in the consoles. During a workout, GymTrakr displays live workout stats. Users can customize which workout stats are displayed and are tailored to each category of equipment. GymTrakr stores each workout in your workout history. Sharing functionality allows you to share the workout as a standard .FIT file to other 3rd party Apps and services.

Gym Trakr Connection 

Gym Trakr is compatible with all TRUE commercial cardio equipment with an Envision and Envision with COMPASS® consoles, in addition to the Envision 9 Touchscreen console. This includes TRUE treadmills, ellipticals, bikes, and climbers.    

To connect to the app, members simply open the GymTrakr app and choose the 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 cardio equipment piece of your choice on the menu! GymTrakr also offers Apple Watch integration, and the ability to share workouts to other devices and apps such as Apple Watch, Nike +, Strava, and My FitnessPal.

Ready to track your TRUE workouts? Download the GymTrakr app, or explore our other commercial connectivity options available! 

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Over the next 12 months, we will be introducing you to a new face behind the brand you know and love. 

Today, we are talking to the ‘face’ of our company – Frank Trulaske, Founder and CEO of 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 since 1981. 

Since its founding in 1981, TRUE has been built on two core guiding principles: Build the highest quality products and support them with superior service. “I decided, if we are going to get in this business, we are going to be the best, number one treadmill. That was the product we made for many, many years and that same philosophy is true today,” said Mr. Trulaske. 

Frank Trulaske built the company on the core pillars of quality and service. “The idea really came from my father purchasing an American Tread X treadmill in 1979, and my brother and I helped him get it in the house and we began running on it. We were outdoor runners. At the time, was just maybe at the beginning of people running outdoors.” Over time, the duo had issues with quality, and decided that they could build a better treadmill. “This led ultimately to, I said to my brother, this could be a great concept for us as a business opportunity.” 

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 continued to innovate over the years. In 1987, TRUE introduced the first removable safety key on a treadmill. The following year, TRUE entered the commercial space with the introduction of the 900 Premium Commercial Cardio Line.

In TRUE fashion, TRUE added to its lineup of premium features with the addition of the Soft System®, orthopedic treadmill belt, HRC Heart Rate Control®, patented Soft Select®, and the addition of ellipticals, bikes, the TRUE Stretch®, Alpine Runner Incline Trainer, and climbers. While the company was rapidly innovating, one key attribute remained TRUE – the commitment to putting our customers first. 

“I think the way we put customers first in designing our products is to make them simple, less service, user friendly, beautiful styling. Products that meet the market needs of the customers,” said Frank. We have become the oldest family owned and operated company in our industry thanks to our focus on designing, building and servicing excellent products. TRUE holds a product design expertise, and provides exceptional product quality. In addition, we offer responsive service to ensure all of our customers are taken care of. We go to great lengths to deliver exceptional personal service. 

When you walk through the doors of TRUE, you see a sign that reads integrity matters. When asking Mr. Trulaske why integrity matters to him, he stated “I believe integrity matters for many reasons. But, integrity is our word. If we say we are going to do something, we do it. We are here to be the best and support everybody that’s a partner with TRUE.” 

Learn more about our founder Frank in our first installation of TRUE Stories. 

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TRUE has a long-standing partnership with Polar®, a leader in heart rate technology and innovation for over 40 years. This technology allows members to take their training to the next level by effortlessly tracking heart rate.

With heart rate tracking, members can better understand how their heart rate works during their TRUE workouts and customize their training on any TRUE cardio product. Whether your members are training for their first race or are an experienced triathlete, we have everything they need for a TRUE cardio experience.

What is Heart Rate?

According to the American Heart Association, “heart rate, or pulse, is the number of times your heart beats per minute.”

Resting Heart Rate

The American Heart Association defines resting heart rate as “the heart pumping the lowest amount of blood you need because you’re not exercising. If you’re sitting or lying and you’re calm, relaxed and aren’t ill, heart rate is normally between 60 (beats per minute) and 100 (beats per minute).”

How do you measure Heart Rate during cardio workouts?

Polar® offers two heart rate tracking options to help members understand how hard their body is working: optical heart rate monitor and chest strap with a heart rate sensor.

Optical Heart Rate Measurement

Optical heart rate measurements (OHR) uses photoplethysmography (PPG), which Polar® describes as “LED lights and a light detector to measure changes in the size of blood vessels and turns these measurements into heart rate readings.” Optical Heart Rate Measurement is available in a sports watch or armband.

Chest Strap

Considered to be the gold standard in heart rate tracking, the Polar® chest strap measures the electrical activity of the heart. The sensor on the strap “turns the signals into heart rate data.”

How can Heart Rate monitoring help athletes?

Tracking heart rate allows athletes to know how hard their body is working and provides the opportunity to adjust workout intensity as needed to train efficiently. Monitoring heart rate also allows members to see their improvements over time!

Maximum Heart Rate

Maximum heart rate can be used to see how hard an athlete’s heart is beating during exercise. Mayo Clinic recommends “subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.”

Once a member understands how hard their heart is beating, they can then calculate their “desired target heart rate zone” — the level at which the heart is being exercised and conditioned but not overworked.

The American Heart Association generally recommends a target heart rate of:

Moderate exercise intensity: 50% to about 70% of maximum heart rate

Vigorous exercise intensity: 70% to about 85% of maximum heart rate

What TRUE equipment is compatible with Heart Rate Monitoring?

Polar® heart rate monitoring is available on all TRUE cardio equipment, which pairs quickly for ease of user experience. At this time, Polar® watches are not currently compatible. 

Members can take advantage of TRUE’s innovative heart rate workouts including HRC Heart Rate Control® (when applicable).

Bring the best in heart-pumping, premium cardio to your gym or facility with the help of one of our experienced reps! Ready to learn more about TRUE cardio and Polar®? Contact your TRUE sales rep today! 

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MEDIA CONTACT
Angela Tinsley
Marketing Manager
636-980-4364
atinsley@xingyunsoft.com

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 ANNOUNCES APPLE WATCH COMPATIBILITY

St. Louis, MO: June 3, 2019 – 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育, the manufacturer of premium cardio and strength equipment, has announced their cardio equipment will pair seamlessly with Apple Watch via Apple GymKit technology, beginning this Fall.

Exercisers will soon be able to accurately and efficiently track their cardio workouts by pairing their Apple Watch with any Apple GymKit-compatible 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 machine. Simply tap your Apple Watch to pair it to the GymKit-enabled equipment. Once connected, the Apple Watch and the 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 machine will use a 2-way sync to exchange data like heart rate, calories burned, distance, speed and incline in real time, so the data on the console matches what’s on Apple Watch. This new offering will provide the most accurate measurements possible and offer a seamless user experience.

Mike Kelly, Vice President of Sales at 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 stated: “TRUE is committed to providing premium fitness experiences to clubs and facilities as well as their members. We are excited to have the opportunity to keep members connected with the introduction of Apple GymKit.

The Apple Watch connection will be available on all TRUE commercial cardio products with a GymKit-enabled Envision or Envision with COMPASS® console, including the 400 and 900 series treadmills, bikes and ellipticals, Alpine Runner, Spectrum, Traverse, and soon to be released Palisade Climber.

About 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育

TRUE has been building relationships and equipment with integrity since 1981. TRUE’s heritage continues to be about building strong relationships while designing, building, and servicing premium equipment. Learn how the unique mix of expertise, responsive service and superior build quality can strengthen your business and experience what makes TRUE your trusted partner in fitness before, during and after the sale. To learn more visit xingyunsoft.com.

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If you work with a client that has osteoporosis, it is essential that you understand what exercises are safe for them and how to perform those exercises.

Safe Types of Exercises For Osteoporosis

As always, before beginning any new exercise routine for clients with osteoporosis, it is important to make sure they have consulted with their doctor first. In general, for trainees that have osteoporosis, most safe exercises involve mostly cardio work.

In an effort to build up your client’s bone density, weight-bearing exercises are actually the best to incorporate into their exercise regimen, and your client really won’t be using a lot of weight. The two main types of weight-bearing exercises are high-impact and low-impact. Weight-bearing exercises will make your client move against gravity but still stay upright.

For the most part, here are some exercises that will be safe for your client to do:

• Use resistance bands
• Using a stair-stepping machine or elliptical trainer
• Any aerobic activity like swimming or cycling, even gardening
• Basic flexibility exercises that use full ranges of motion
• Stability and balance exercises to prevent falling
• Bodyweight exercises like squats

High-impact, weight-bearing exercises should try to be avoided if a client has a high risk of breaking a bone, while low-impact weight-bearing exercises are a much safer alternative. Examples of exercises to avoid in this case would be:

• Dancing
• Hiking
• Jogging
• Jumping rope
• Tennis
• Bending and twisting the body

Strengthen Bones & Help Prevent Bone Loss

Osteoporosis is a disease that can be helped with regular exercise. Getting your client to work their muscles will help protect the bone and also slow bone loss that typically occurs with osteoporosis. Regular exercise for clients who have osteoporosis can also help prevent many fall-related fractures.

Other ways your client can improve their health while having osteoporosis is to have a balanced diet and if needed, take proper medications. Calcium and Vitamin D are good sources of nutrition and will help maintain and increase bone density in addition to regular exercise. Work with your client and their doctor so that they can stay healthy and strong.

Need Help Finding The Right Exercise Equipment For Seniors?

Call 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 Today at (888) 760-9147

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Who is this workout designed for?

Collyn: “Really, it’s ideal for really anyone, but [especially] someone who has coordination and balance. Certain people can’t just jump on a treadmill to do lunges or crabwalks. [It’s for] people looking to do cardio in a different way—it’s a HIIT workout, so your heart rate constantly increasing and decreasing. When looking to do different cardio besides running or walking (low intensity, consistent cardio), it’s a high-fat burning workout, proven to be the best way to burn fat.”

How long should the workout last, and how many times should someone repeat a workout?

Collyn: “It depends on the person. Typically, they would do it two times if not as conditioned who exercises regularly (someone at the beginner level). [Any] HIIT should be at least 12 minutes long. Expert level should be repeated four times because you need more intensity in a workout to match your level. Rest 20-30 seconds in between each workout then repeat. Beginners should go 1, maybe 2 times to push harder. It’s quick! The workouts are so short!”

Are there any modifications to make the workout easier?

Jamie: “If you are a beginner, don’t do the crabwalks and lunges. Jump on, run, and fast walk. Jump off to do side-to-side crabwalks and walking lunges for safety. Stop machine completely do the same thing and get back on to remain safe while working out.”

Are there any modifications to make the workout more difficult?

Collyn: “Increase times. I don’t recommend increasing speed. You need to focus on stability and coordination. [Train] for longer periods of time.”

Tips for Proper Form:

When working out on the CS400, there are several ways you can maximize your workout by incorporating other exercises. Here are our trainers’ favorite workouts:

Crab Walks

When crab walking, it’s important to keep your chest up, back tight, and push your knees up to use your glutes and the outsides of your legs. Breathe in on the way down and breathe out on the way back up.

Lunges

For lunges, keep your chest up, open your shoulders, and lift your chin. Have your toes slightly pointed out and knees pointed towards your toes to engage more muscles on the outside of your legs in squat position. Breathe in on the way down and breathe out on the way back up.

Running & Walking

Collyn: “Whenever you run, it’s important to take smaller steps and land light. Pick your feet up higher in the back. No stomping. Land lighter on balls of your feet.”

Jamie: “Constantly propel yourself forward to make sure that your momentum is always going forward rather than move up and down (which most people do by mistake). When you take bigger strides, it makes the impact harder, your body wants to land harder and that causes shin splints. Control your breath, breathe in through your nose and out through your mouth, even though heart rate is elevated you can still control breathing patterns. It takes practice, but it is definitely possible.”

Check Out These Techniques in the Video

Learn More About TRUE’s CS400 Treadmill

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