Working out Smart
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So instead of choosing the treadmill for the calorie-burning factor, or the elliptical trainer your friend recommended, figure out which machine feels best to you, he suggests. Nashville exercise physiologist Kathy Alexander agrees: But how do you know which machine is likely to feel right to you? Here's what you can expect from the most popular cardio machines out there, along with some tips on getting the most out of your workout.
Here's the lowdown on what you can expect from some of the machines you're likely to find at your local gym. The treadmill burns the most calories of any of the cardiovascular machines available at most gyms, says Alexander. You can expect to burn about calories per mile, walking briskly. Stamford notes that a treadmill can be adapted to many different fitness levels by increasing the speed from walking to running or by adjusting the incline.
But even walking may be too much for someone who is overweight and has joint pain. Every time your foot hits the ground, says Alexander, "the impact forces are 3. Since a treadmill is moving under you, the impact may be slightly less than that. One more thing to keep in mind: Treadmills can pose a real balance challenge for new exercisers or those who haven't worked out in a while, says Matthew Vukovich, exercise physiologist and associate professor at South Dakota State University.
These machines pack a little less punch on the joints, and either can be a good alternative to the treadmill, says Vukovich. Because you use them in a standing position, you're using lots of muscle mass, so the calorie burn rate is still pretty high. Elliptical machines with arm components can further increase the numbers of calories you burn, says Stamford. All our experts agree that the stationary bike offers the workout with the least impact on the joints.
People with knee pain are often steered toward these bikes, since the impact of body weight is not a concern as it is on a treadmill, elliptical trainer, or stair stepper. But to avoid knee strain, you must make sure the bike is adjusted to fit your body, Vukovich says. Most people sit too low, meaning their knees flex too much as they pedal. This can put too much pressure on the knee and result in soreness, warn Vukovich.
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The first version of Coca-Cola without sugar. Diet Coke with a Cherry flavor. Foods you can eat on a bland diet include: Milk and other dairy products, low-fat or fat-free only Cooked, canned, or frozen vegetables Fruit juices and vegetable juices some people, such as those with GERD, may want to avoid citrus and tomato Breads, crackers, and pasta made with refined white flour Refined, hot cereals, such as Cream of Wheat farina cereal Lean, tender meats, such as poultry, whitefish, and shellfish that are steamed, baked, or grilled with no added fat Creamy peanut butter Pudding and custard Eggs Tofu Soup, especially broth Weak tea.
Some foods you may want to avoid when you are on a bland diet are: Fatty dairy foods, such as whipped cream or high-fat ice cream Strong cheeses, such as bleu or Roquefort cheese Raw vegetables Vegetables that make you gassy, such as broccoli, cabbage, cauliflower, cucumber, green peppers, and corn Dried fruits Whole-grain or bran cereals Whole-grain breads, crackers, or pasta Pickles, sauerkraut, and similar foods Spices, such as hot pepper and garlic Foods with a lot of sugar in them Seeds and nuts Highly seasoned, cured or smoked meats and fish Fried foods Alcoholic beverages and drinks with caffeine in them You should also avoid medicine that contains aspirin or ibuprofen Advil, Motrin.
When you are on a bland diet: Eat small meals and eat more often during the day. Chew your food slowly and chew it well. Stop smoking cigarettes, if you smoke.