Tread Fitness Issue 02

Issue #2 

INJURY 

PREVENTION 

Staying healthy while 

getting fit 

Women 

& 

Weights 

http://treadmedia.us 

SUPPLEMENTS 

Protecting yourself against poor products. 

Issue #2 | Tread Fitness | 1

2 | Tread Fitness | Issue #2 http://treadmedia.us



contents 

Issue #2 

Cover Stories 

23 | Injury Prevention 

Anytime we push our bodies to their limits, we take 

the chance of injuring ourselves. Here’s some tips 

on staying safe & healthy. 

16 | Women & Weights 

There are so many myths when it comes to women 

and wight training. Lets look at a few and dispel 

some of the biggest ones. 

48 | Supplement Buying tips 

With so many supplement options out there, it’s 

very easy to buy worthless products. Here are a 

few things to keep in mind before you purchase. 

Articles 

38 | Acid Reflux 

Reflux is a common problem that people have 

learned to live with. However, it might be more 

problematic in the long run than we realize. 

28 | Short Workout Results 

Can a 30 minute workout really work? We hear 

about hitting the gym for hours to get results, but do 

we really have to? 

69 | Women & Training 

As the fitness industry targets more women, is 

there a reason women should train differently than 

their male counterparts? 


16 | Women & Weights 

32 | Exercise & Water 

60 | Can Exercise Harm You? 

With everyone wanting to get results 

fast, how far is too far? 

42 | Be a Healthy Eater 

We all fall into bad habits and sometime 

our environment affects how we 

eat. Tips on eating better, even through 

stress and budget. 

16 32 

23 | Injury Prevention 

12 | Exercise Modality 

What is exercise modality and how 

does it affect my routine and results? 

54 | Reasons to Exercise 

Have you ever lacked the motivation to 

workout? Maybe being mindful of why 

exercise is important can help. 

15 | Muscle Mass Tips 

A few tips on ways to increase muscle 

mass, more than just lifting some 

weights and calling it good. 

26 | Calf Cramps 

Well, runners understand those pesky 

calf cramps better than anyone. Here’s 

5 ways to avoid the pain. 

23 

48 | Supplement Buying Tips 

32 | Exercise and Water 

Getting results and being healthy 

doesn’t just include the food you eat, 

but water plays a pivotal role in our 

success as well. 

56 | Walking Encouragement 

Life gets us in a rut, but we know 

we need to get our bodies moving. 

Walking is a great place to start. 

34 | Exercise and Stress 

Everyone understands that stress is 

very harmful. Getting our bodies moving 

and becoming healthier can actually 

help reduce those harmful effects. 

64 | Quit Smoking w/ Exercise 

Sometimes the habits and addictions 

can be hard to break. There may be a 

way to help the quiting process. 

48 






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Email: wayne@treadmedia.us 

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Copywrite 2021 Tread Media. All rights reserved. Written permission from the publishing company is required 

to reproduce, copy, or reprint any part of the Tread Fitness magazine (in whole or in part). Tread Media does not 

warrant or endorse any product, service, or company mentioned or referred to in Tread Fitness magazine outside 

it’s own proprietary blends. 







Exercise Modality 

What is it and why should I care? 

What are you trying to get out of your exercise program? Are you trying to lose weight? Are 

you trying to put on muscle mass? Are you training for a sport or an athletic contest of some kind? 

Okay, now that you’ve answered the question of why you are exercising to begin with, you are 

now ready to ask yourself what type of exercise program you will need to get involved with in 

order to accomplish that goal. 

If you answered “aerobics”, “weight training”, “flexibility exercises”, “martial arts”, or pretty 

much any other form of exercise that you can imagine, then congratulations are in order! You’ve 

just answered the question, “What the heck is an exercise modality”? 


as you – the reader – take in its information, 

someone somewhere is probably coming up 

with a new “exercise modality”. 

So why even try to learn them? Why should 

you care about exercise modalities? Simply put, 

because you need to practice them! 

No, that doesn’t mean that you have to be 

able to run a marathon, bench press 400 lbs, 

balance on your pinky toe, and dance a jig all 

at the same time. 

The point is not that you have to become 

proficient in any specific exercise modality. 

You do need to learn about different types of 

training, though. No matter how effective your 

present exercise program is, one of two things 

is either already happening, or is going to 

happen eventually: 

1) Your body is adapting to the stimulus 

provided by your chosen exercise modality, and 

you are not seeing the same results from it that 

you saw in the beginning. 

Simply put, an exercise modality is a system, 

or form of exercise, that is designed to elicit 

a very specific response from the body of the 

individual who is engaging in the exercise. In 

the case of aerobics, most people are trying 

to get their body to shed excess bodyfat 

and to increase their level of cardiovascular 

endurance. Weight or resistance training, 

exercisers are usually trying to grow or tone 

their muscles to make them stronger, bigger, or 

more attractive. 

The possibilities are endless. There are so 

many exercise modalities out there, that even 

trying to name them all would be a waste of 

time. Even as this article is written, and even 


2) The exercise modality that you have chosen 

is lacking in one or more of the measurements 

of good health: strength, cardiovascular 

conditioning, flexibility, agility, balance, 

tensile strength of bones, tendons, and 

ligaments, basic survival skills such as starting 

and limit strength, swimming capabilities, 

or a heightened level of neuromuscular 

coordination. 

As you can see, simply being able to run 

through a circuit of weight machines at the 

gym and then jumping into an aerobics class 

is not sufficient for a level of health and fitness 

that is both complete, as well as sustainable 

over the long-term. 

Despite what you may think, there 

will never be a time in your life when it is 

appropriate or healthy for you to “back off” 

and give up on exercise or proper nutrition. 

From today until the day when you leave this 

Earth, you will need the high quality of life that 

is provided by the proper level of health and 

fitness. 


In order to ensure that your health and 

fitness program does not allow your body to 

adapt to a certain stimulus, as well as to ensure 

that your program includes activity in each of 

the measurable levels of health and fitness, you 

must practice different exercise modalities on a 

regular basis. 

Don’t scoff at Pilates because you think it is 

for wimps. Those of you in the aerobics room 

don’t look at the weight lifters as if they are a 

bunch of cavemen who know nothing about 

true fitness. Those of you in the flexability 

frame of mind, open up your mind to the 

fact that these exercises alone are not going 

to maintain your level of health and your 

quality of life from now until the end. Martial 

artists – step out of the Dojo and pick up some 

dumbbells or balance on an exercise ball once 

in awhile. 

There is no single exercise modality that is 

perfect for everyone, all the time. Yes, there are 

certain modalities that work better for certain 

people, but that doesn’t mean that you should 

never check out new activities and experiences. 

Close-mindedness has never resulted in 

positive results in the entire history of our 

planet. It’s not going to start now. Open your 

mind to new possibilities and you will open 

yourself to new experiences and a higher 

quality of life itself. 

Who knows? You might even enjoy it! 


Increase Your 

Muscle Mass 

We like to recommend that you try to eat organic 

fruit, vegetables and meat as often as you can. Organic 

food is produced without added chemicals, pesticides, 

hormones, waxes and genetic modification. It always is 

the more healthy food choice. 

It is also important to make sure that you drink 

adequate amounts of filtered or spring water everyday. 

Water is one of the most important nutrients that 

most people tend to ignore. Proper hydration is key to 

muscular performance and the regulation of all bodily 

functions. We recommend that everybody drinks at 

least ½ gallon or 2 liters of pure filtered water every 

day. 

You Will Need Both Cardio And Weight Lifting 

Exercises In Your Routine 

Once you are eating properly, you should talk to 

a personal trainer or do some research so that you 

can decide on an exercise routine that will be best for 

you. You should keep in mind that you cannot actually 

convert fat directly to muscle! Therefore, any workout 

routine should involve both cardiovascular exercise to 

burn the fat you do have, and weight lifting to build 

more lean muscle mass. Remember that muscle burns 

fat, so the more lean muscle that you gain the more fat 

your body can naturally burn. 

The essential keys to building muscle are a 

balanced nutrition plan, consistent and regular 

workouts and plenty of sleep! 

Replacing fat with lean muscle by exercising is not 

easy - but it’s also not as hard as you might think. The 

most important thing to remember when it comes to 

replacing fat with muscle is that you just need to find 

a plan or routine that works, and then stick with it. 

In most cases, this will not have to be a particularly 

strenuous routine, just so long as you continue working 

out regularly and consistently. It is also important to 

note that while exercise will be a large part of your 

plan, you cannot just replace fat with lean muscle by 

exercise alone. In most cases, you will also have to 

make some changes to your daily diet as well. 

First, make sure that you are eating correctly. You 

need to put the proper “building blocks” in place for 

muscle development to occur. What this means is that 

you should find out how many calories are healthy 

for somebody of your body type to eat every day, and 

try to stick as closely to that number as possible. You 

should also make sure that you are eating a variety of 

foods so that your body gets enough “building blocks” 

of protein, carbs and other nutrients. This way, you’ll 

be able to more efficiently form muscle tissue. 



Women & 

Weights 

Myths That Keep Women 

From Weight Training 

Weight training has long been known 

to improve health, improve strength, step 

up vigor, and improve the physique. Men 

have been taking advantage of this fact for 

many years now, but many women have 

avoided weight training and continue to do 

so because they see it as a masculine thing 

meant to bulk up muscle. 

Many women have abstained from 

training with weights because of some 

misconceptions associated with women and 

weight training. If you have never given any 

thought to working out with weights before, 


it is probably because one or more of the 

common myths about women’s weight training 

is stopping you. 

Let’s take a look at some of these myths and 

just what the real truth is, and why you should 

not let them stop you from taking advantage of 

all the benefits weight training has to offer. 

One common myth is that some women 

think they are too old to work with weights. 

The truth is, you are never too old to be able 

to strengthen and tone your muscles. By using 

lighter weights and a relatively low intensity 

program, you can still benefit from weight 

training. It has been proven through studies 

that people as old as 80, even 90, who started 

weight training saw up to a 200% increase in 

strength over a one month period. 

Another common myth is that some women 

think they will lose their flexibility with weight 

training. The truth here is that weight training 

will actually help you to become more flexible. 

By doing weight training exercises through a 

full range of motion, your muscles are put into 

a stretch with each repetition. By strengthening 

them, they are less prone to injury while doing 

stretching exercises. 

This next myth is probably the most 

common one by far. Many women think that if 

they lift weights, they will develop big muscles 

and look bulky and unfeminine. Nothing can 

be further from the truth! The fact is, women 

don’t have near enough of the male hormone 

testosterone, and testosterone is the major 

growth hormone that will produce bulky 

muscles. Unless women use supplemental 

means like steroids and growth hormone, they 

cannot bulk up like men. Weight training will 

get you firm and toned, but by no means will it 

make you look manly. 

Let’s explore that myth a little more, 

because it tends to be an important one for 

women. When you think of weight lifters, you 

probably think of body builder’s, right? You 

think of the men and women on ESPN parading 

around in little swimsuits with big bulky 

muscles popping out all over the place. 


There are three reasons for this: 

1. These people are an extremely minute 

percentage of the population. 

2. That is their livelihood and they spend 4 

to 5 hours a day in the gym. 

3. Most of them are using performanceenhancing 

drugs (steroids, etc.) to look 

like that. 

So if you can get that image of the 

bodybuilder” out of your head and think in 

terms of the average everyday person, you will 

see why the myth about getting bulky is just 

that, a myth! 

One myth that is fairly common is that some 

women think that weight training is just boring 

and tedious. It certainly doesn’t have to be. 

Weight training can be done with a friend to 

help keep each other on track. You can listen 

to music as you exercise. You can mix different 

exercises into your routine and change up 

your routine from time to time. You will also 

find that as your strength and your body are 

improving, you will feel so much better about 

it all. When you reach a certain goal, give 

yourself a reward like eating out in a fancy 

restaurant. 

Weights and weights loss: 

What we’re going to talk about next is 

simple. When you lift weights, your body builds 

muscle. The more muscle you have, the more 

calories you burn (even at rest). The more 

calories you burn, the less you weigh. Let me 

give you an example of this that might make it 

a little easier to understand. 

Let’s say two women are sitting on the 

couch watching some T.V. Woman #1 strengthtrains 

3 times a week, but woman #2 does not. 

After an hour of watching T.V goes by, who 

will have burned more calories? The common 

answer to that would be that they both burned 

the same (almost nothing), since they were just 

sitting and not moving. 

But the actual answer would be that woman 


#1 burned more calories, and I’ll tell you why 

for one simple reason. THE MORE MUSCLE YOU 

HAVE THE MORE CALORIES YOU BURN!! Now 

you might say to yourself, “But if I lift weights, 

my muscles will get bigger, I will appear big and 

bulky, and wind up weighing more.” This is also 

a myth. 

That myth being one of the most popular in 

the world of exercise, which is, “muscle weighs 

more than fat.” 

That’s like the old joke, “What weighs 

more--10 lbs. of steel or 10 lbs. of feathers?” 

Hopefully by now you know that the answer 

to that question is that they both really weigh 

the same. 10 lbs. is 10 lbs. no matter what it 

is made of. Let’s examine this point in a little 

more detail. 

Muscle is much more compact than fat. 

It actually takes up less space than fat does 

because of its density. That makes sense, right? 

Fat, on the other hand, is very soft and jelly-like 

and occupies more space than muscle does. 

Let me give you another example to clarify 

this a little more. 

If you were to take 10 lbs. of fat and 10 lbs. 

of muscle and roll each of them into a ball, the 

10 lbs. of fat might be the size of a bowling ball. 

In comparison, the 10 lbs. of muscle would 

be about the size of a baseball. Now let’s use 

this as a real life example using woman #1 

and woman #2 in an example again. Let’s say 

for arguments sake, both women are 5’ 5” tall 

and both weigh 140 lbs. Woman #2 does not 

lift weights or do any kind of strength training. 

Her dress size is a size 12. Woman #1on the 

other hand, lifts weights and follows a strengthtraining 

program each week. Her dress size is 

a size 8. If these women were standing side by 

side people would definitely think that woman 

#1 weighed less than woman #2. But in reality 

they both weigh exactly the same. 

How can that be? 

Think of what I said before, muscle takes up 

less space than fat. Of those 140 pounds that 

each woman weighs, what’s the percentage 

of fat and muscle on each woman? I would 

venture to guess that woman #1 has a very low 

body fat percentage and woman #2 has a much 

higher body fat percentage. How did woman 

#1 get such a low percentage of body fat? Two 

words—STRENGTH TRAINING (in addition to 

cardio exercise and eating healthy, but this 

article is just touting the immense benefits of 

strength training). 

That brings up another good point I’d like to 

make. The weighing scale is the worst indicator 

of losing FAT. It will tell you that you’ve lost 

weight, it’s great at that. But what if you 

lose 10 pounds of fat and replace it with 10 

pounds of muscle? Will you have lost weight? 

According to the scale, NO! Will you have lost 

FAT? Absolutely, and I guarantee that your 


clothes will be a lot looser on you and you will 

look a lot better. If you can do one thing with 

your scale I would recommend throwing it in 

the garbage, or at least getting rid of it. 

Well all right, you say, “I’ll lift weights, but 

I’m only lifting light weights and doing lots of 

repetitions.” 

This is another mistake a lot of you are 

making. This is not the ‘wrong’ way to lift, but 

it is certainly not the only way to go about 

strength training if your goal is weight loss. 

There is and should be a place in your fitness 

program for higher repetitions, but it shouldn’t 

be the only thing you do with weights. 

Women do not have enough of the male 

hormone, testosterone, to get big muscles. You 

probably couldn’t even get big and bulky if you 

tried to. So, is it all right for you to lift heavy 

weights with fewer repetitions? ABSOLUTELY!! 

Let’s take a moment now to recap some of 

the main ideas to take away from this article: 

• Lifting weights will not make you bulky 

(it will make you leaner and more 

toned). 

• Muscle is more compact and denser 

than fat and actually takes up less space 

than fat. 

• The more muscle you have, the more 

calories you burn (even at rest!). 

• Every good strength training program 

should include light weights with more 

repetitions and heavier weights with 

fewer repetitions. 

Now that you know the truth to some of 

the myths that have been stopping you from 

enjoying the many benefits of weight training, 

there is no reason for you not to make it a part 

of you exercise regimen. Weight training is no 

longer strictly for men only. So get up, get to 

the weights, and get fit for life. 







Injury Prevention 

Staying safe & healthy 

Athletes, fitness buffs, and ordinary 

people want to lower their chances of 

incurring injuries. Injuries may lower one’s 

fitness, hamper athletic performance, 

and may develop into arthritis if not 

given proper medical attention. There are 

many issues that may contribute to the 

development of injuries. Knowing the causes 

of common injuries and doing adjustments 

to one’s exercise routine may lead to the 

prevention of common injuries. In addition 

to these factors, maintaining a regular diet 

may play a key role in injury prevention. 

Things to look for: 

Improper sports and workout routines 

can cause injuries that may hamper athletic 

performance and develop into arthritis in 

the long run. Immediate medical attention 

should be used to treat common injuries. 

Acute sports injuries: This type of injury 

is caused by a single traumatic event and 

may result from sudden movements that 

result in pulling a muscle, spraining an 

ankle, fracturing a wrist, etc. A sudden 

forceful movement may cause damage to 

the muscles, tendons, ligaments, bones, 

or joints. Sprains and strains are the most 

common among acute sports injuries and 

can take weeks to heal, or even months 

in some cases to regain full function of 

the injured body part. Depending on the 

severity and type of injury, surgery may also 

be needed, which can extend you time away 

from the gym or your athletic pursuit. 



Signs of an acute injury include: 

• Sudden, severe pain; 

• Swelling; 

• Inability to place weight on a lower limb; 

• Extreme tenderness in an upper limb; 

• Inability to move a joint through a full 

range of motion; 

• Extreme limb weakness; and 

• Visible dislocation or breaking of a bone. 

of training regimen, because intense training 

may lead to wear and tear of the muscles. 

These muscles may do a poor job in protecting 

the connective tissues and increase the 

damage to the bones, cartilages, tendons, and 

ligaments. Individuals who regularly engage 

in sports activities and regular exercise should 

remember to do them properly and moderately 

to reduce the development of injuries and 

other health ailments. 

Overuse or chronic injuries: These injuries 

often develop overtime. Training errors like 

rapid acceleration of intensity, duration or 

frequency of physical activity is the most 

common cause of this kind of injury. Overuse 

injuries may result from repetitive microtrauma 

to the tendons, bones, and joints. They 

may also be developed from abnormal sports 

or physical activities, such as going to sports 

camps, working on new techniques, or being 

pushed beyond one’s physical limits. Returning 

to normal training after a long rest may derail 

the training phase of the body and cause it to 

be prone to this kind of injury. 

Signs of a chronic injury include: 

• Pain when performing activities 

• A dull ache when at rest 

• Swelling 

It is important to consult doctors about 

possible treatments for various sports injuries. 

If something is chronic, you may be developing 

a more serious problem, particularly if you 

have put off dealing with the condition. Injuries 

should not be taken lightly, as they can limit 

your physical abilities in the long run. 

Injury prevention: 

The amount of training one undergoes 

plays a major role in the development of injury. 

Training properly may reduce the development 

of injuries. Medical studies show that the 

best injury predictor could be the amount 

Other physical effects of over-training may 

include the following: 

• Pain in the muscles 

• Increased resting blood pressure 

• Decreased athletic performance 

• Decreased maximal blood lactate 

concentrate 

• Muscle loss 

Many injuries are caused by weak muscles 

which are not ready to handle the demands of 

certain sports. Some body parts might not be 

strong enough to cope up with the demands 

of intense training or sport. For this reason, 

health specialist advise individuals who partake 

in sports activities to incorporate resistance 

training with their regular training. Resistance 

may improve muscle strength, power, and 

endurance. Some of the things that can be 

used in resistance training are free weights, 

gym equipments, and one’s own body weight. 

Resistance using one’s body weight be done 

by performing push-ups, sit-ups, chin-ups, and 

many more. 

Warm-ups coupled with stretching is 

critical in preventing injuries. Warm-ups that 

last 15 to 30 minutes which includes slow, 

gradual stretching may help lengthen muscles, 

increase blood flow and muscle temperature. 

Because of these factors, the muscles will be 

prepared for the intensity of training and are 

less likely to get hurt. A little light jog coupled 

with stretching before training may reduce the 

chances of developing injuries. 


Other injury prevention tips include: 

• Avoid training when tired 

• Increase consumption of carbohydrates 

during heavy training 

• Match increase in training with increase 

in resting 

• Give importance to hydration and 

nutrition 

• Engage in new training activities 

gradually 

• Use appropriate gears, especially 

footwear 

• Monitor daily signs of fatigue 

• Seek immediate treatment when 

symptoms of injury is experienced 

can be done to prevent them from developing. 

Individuals who want to engage in sports 

activities, or even just a good workout routine, 

should seek the approval of doctors, physical 

therapists, and other health specialists. This 

step is especially important if you haven’t 

exercised in a long time, or have had health 

issues in the past that required a doctor’s care. 

Train responsibility and pay attention to 

your body. Small aches and pains are signals 

that something may be wrong. So listen, take 

action, and stay safe. 

Nothing can derail a fitness routine like an 

injury. Medical studies show that minor injuries 

can be treated with rest and physical therapy. 

However, it is always important to know the 

causes of injuries and know the things that 



liable to get hotter before 

and 

end. And to make matters 

the 

it? If not, then those cramps 

do 

be coming. Seriously, if you 

could 

routine that gently stretches 

a 

muscles to get them ready 

your 

the increased exertion, and 

for 

your blood flowing around 

gets 

an exaggerated example, if 

given 

train for a sprint, and then try 

you 

run a marathon, your body 

and 

be ready. If you try it, I 

won't 

you a then am All in all, I think that we are help prevent calf cramps, they 

runner, If I are 

running calf cramps, 

If you are a runner, then I am sure that you will have been involved in any sport to any level, then you 

describing will about 

that you also prevent will some help know sure of 

might occur 

know about calf cramps. 

will be aware the injuries that waiting of the importance cramps. 

calf of a to proper happen. 

warm 

Imagine this scenario if you will. Let’s say that you up. And I don’t just mean a brisk walk up the stairs to 

you put 

muscles. 

are 7.5k into a 10k run and the road starts to incline. the changing room either! A proper warm up should 

sudden strain on 

when has 

Imagine this scenario if you I am cold will. not sure that anyone 

Ever that so slightly, are but 7.5k enough into to a put definitive that answer extra to strain the include cause a of routine that gently Let's stretches your muscles 

say 

cramps, but 

on your legs as you try to maintain contact with the to get them ready for the increased exertion, and gets 

there are And whilst we are talking of 

certainly 

starts to 

10k run and the road 

leaders. And the temperature? Well, it’s the morning, your blood flowing around your body. Not only will 

incline. Ever so several warm ups, don't forget warm 

steps that you can take 

slightly, but 

but it’s hot and liable to get hotter before the end. a warm help prevent calf cramps, they will also help 

down 

from 

extra strain 

enough to put that which could help save you downs as well. Warming 

And to make matters worse, you were so desperate prevent some of the injuries that might occur when 

competition, 

to maintain contact with the 

help 

during 

leading group, that you 

in 

disaster 

you put 

after exercise 

sudden strain on 

can also 

cold muscles. 

try to 

on your legs 

sport. 

forgot to take you on liquid at the as last any feeding station. And And whilst we are talking of warm ups, don’t forget 

injury. 

contact maintain did you use tight fitting calf length socks? I know they warm downs as well. the 

reduce 

Warming and down after cramping exercise 

prevent with of risk the temperature? 

are all the rage, but why did you do it? 

leaders. the And Up Warm Proper A can also help prevent cramping and reduce the risk 1. hot it's of 

morning, but Well, the it's 

So what do we have here? 

injury. 

Easy Run Hard, Train 2. 

Ok, I know you know, but did you 

so to 

you Have you heard this before? No? 

• Extra strain on muscles? 

2. Train Hard, Run Easy 

worse, desperate were 

you should give it some 

• Dehydration? 

maintain contact the with Well 

because true. • Loss of essentials salts? 

Have you heard this before? No? Well you should give 

leading that forgot have involved any thought, it's When 

group, you to been in sport 

you sport, will not be 

only liquid do 

at • the Restriction of blood flow? 

it some thought, because it’s true. When you train 

last feeding 

take on to you any train level, for then a 

for a sport, not 

aware 

only 

of 

do 

the 

you 

importance 

practice 

of a 

the 

you practice the necessary skills 

necessary 

And did you use tight 

station. 

All in all, I think that we are describing running calf skills required to execute which ever event you are 

proper warm up. And I don't just 

know 

fitting calf length socks? required to execute which ever 

I 

cramps, waiting to happen. 

competing in, but you are also training your body 

are competing in, but 

brisk all the but why did 

they are walk up the stairs 

mean a rage, event you 

I am not sure that anyone has definitive answer to for the rigours of the event. To given an exaggerated 

changing room A either! the cause of cramps, but there are certainly several example, if you train for to a the sprint, and then try and run 

steps are you do it? you that body 

you can take which could help save you from 

your a marathon, your body won’t training also proper include 

be ready. If you try should up it, warm I event. 

disaster during competition, in any sport. 

think you could be To 

the of rigours the for in for some serious cramps. 

what do we have here? 

So 

Extra strain on muscles? 

* 

Dehydration? 

1. A Proper Warm Up 

* 

3. Water is Sport’s Life Blood 

Loss essentials * salts? 

of 

body. only a think you could be in for some 

Ok, I know you know, but did you do it? If not, 

* Whenever Restriction you of start blood to flow? 

exercise, your you Not start will to warm 

sweat 

then those cramps could be coming. Seriously, if you (or you should). Sweat is nature’s way of cooling you 

26 | Tread Fitness | Issue #2 

www.treadmedia.us 

http://treadmedia.us

down when you get hot, so, it’s a good thing. And since 

your body is mainly made of water, then you should 

have plenty, shouldn’t you? Well, considering that 

you lose moisture from your body when you breathe, 

sweating does take a lot of fluid out of your system. 

And your body will demand that it be replaced! 

If you start feeling dizzy, or experience a rapid heart 

beat, then these could be signs that you are starting to 

dehydrate. I will take it as read that if your mouth and 

lips feel dry, then you should be taking water on board. 

It is not always possible to take on fluid during sport, 

but always have some available as soon as you are able 

to drink. 

4. Sport A’int No Catwalk. 

it was understood, that I ‘only had cramp’, I was the 

object of much derision, but believe me, cramp is far 

from funny if you are the one suffering. 

5. Eat Properly. 

When you are sweating and working hard, not 

only do you lose water, you also lose nutrients. 

There is speculation that that athletes who get calf 

cramps could suffer from low levels of potassium, 

sodium, calcium, magnesium, and phosphorus. I am 

not suggesting that you do low level analysis of your 

breakfast cereal, but the message is clear. Look after 

your body, and your body will look after you. 

Eat sensibly, and eat the right foods. 

It’s true! Sport is not a fashion parade. If you think 

it is, then you are hanging out in the wrong place! 

There’s nothing wrong with looking cool whilst you 

compete, but be practical. Don’t risk injury (or cramps) 

by wearing clothing that is too tight, and that restricts 

your body’s movement, either externally or via blood 

flow. Believe me, I know. When I was younger, I used 

tie up’s on my socks whilst playing soccer (not as a 

fashion statement you’ll understand), just to keep my 

socks up and my shin guards inside my socks. Three 

quarters of the way through a game, my calves would 

tighten up, and I would roll on the floor in agony. Once 



your workouts really work 

make 

only 30 minutes a day. 

in 

If you talk to almost anyone who 

If you talk to almost goes to the gym to workout and anyone who goes to the 

ask them how long a good 

gym workout and ask them how long a good 

workout usually takes, they will often usually they answer 

takes, workout will 

with; “it takes a good hour to get in a often with; “it takes a doing that? good 

answer 

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good 

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I even; don’t 

or workout”, “if 

1 gym, 

my 

I 

½ 

workout”. 

to 2 hours spend in the 

just from get my 

don’t enough 

Based on these kinds of typical responses, 

workout”. 

you can imagine how surprised many of these 

same people appear to be when I tell them 

Based these kinds of typical 

that I only workout for 30 minutes a day, yet 

can imagine how 

responses, you 

still get the kind of results 

same 

these of many surprised 

that they do! Many 

be to appear people of them will say, no way you only workout for 

tell I when 

30 minutes a day! How can you 30 for workout only I them ever get results 

the get still yet day, a minutes doing that? 

The plain fact is there are a lot of people 

of results that they do! Many 

kind 

them will say, no way you only 

of 

for 30 minutes a day! 

workout 

can you ever get results 

How 

plain fact is there are a lot of 

The 

who have such busy 

people 

that finding more 

schedules 

30 minutes to dedicate to a 

than 

is just impossible. It’s 

workout 

that they don’t want to do it; 

not 

just aren’t enough hours in 

there 

day to be in the gym for 1 to 

the 

2 hours at a time. 

If there was a way to get an 

effective workout in 30 minutes 

who have such busy schedules that finding 

however, perhaps then they 

more than 30 minutes to dedicate to a workout 

is just impossible. It’s not that they don’t want 

to do it; there could half their just gym, aren’t enough hours of spend lunch 

other 

hour the in in lunch. and the eating That 

half their 

day to be in the gym for 1 to 2 hours at a time. 

perfect, 

If there was a wouldn’t way it? 

would to get be possible to do a 

But is it an really effective 

workout 

workout 

in 

in 

30 

30 

minutes 

minutes 

that 

however, 

will 

then perhaps 

bring answer results? is real a 

The 

they could spend half of their lunch hour in the 

definite will but need yes, a 

you 

gym, and the other half eating their lunch. That 

to make it 

few simple strategies 

would be perfect, wouldn’t it? But is it really 

happen. 

possible to do a workout in 30 minutes that will 

to how on tips some are Here 

bring real results? The answer is a definite yes, 

but you will need a few simple strategies to 

make it happen. 

Here are some tips on how to make your 

workouts really work in only 30 minutes a day. 




To start with, make sure you have a plan for 

each day. Write down all of the exercises you 

will be doing for that day and write down all of 

the weights you will be using for each exercise. 

Write down how many sets you will be doing 

for each exercise and how many repetitions 

you will be doing during each set. 

Do split body part routines. For example, 

on Monday and Thursday, do legs, arms and 

abs. On Tuesday and Friday, do chest, back and 

shoulders. This way you only have half of your 

body parts to work on each day cutting down 

significantly on time spent in the gym. 

Upon arriving at the gym, set up as many 

things as you can in advance so that when 

you get started, you can keep moving from 

one exercise to the other without wasting 

time getting the next piece of equipment set 

up. This way, you can go strait through each 

exercise without stopping, take 1-2 minutes 

rest, and then simply repeat until you finish all 

of your sets. 

Avoid socializing. While being friendly 

is ok, don’t let yourself get distracted by 

having a conversation with others in the gym. 

Remember, you only have so much time and 5 

minutes spent talking rather than exercising is 

5 minutes wasted. Explain to people wishing 

to talk to you that you are on limited time 

and you just can’t stop what you are doing 

at the moment or better yet, put on a pair of 

headphones before you begin your workout; 

they’ll get the clue. 

Always do your weight training and cardio 

training separately. On days you are not doing 

weight training, you can spend 30 minutes on 

the treadmill or on the stair climber. This way 

you are still only working out for 30 minutes. 

Combining the two only means you will have to 

spend more time in the gym and time spent in 

the gym is what you are trying to cut down on. 

In summary, just remember to write out 

a plan for each day, split those body parts 

on different days, keep moving during your 

routine, don’t socialize, and don’t do weights 

and cardio on the same day and you will see 

excellent results in only 30 minutes a day. 






Exercise and Water 

Hydration before, during and after 

Hydrating, like diet, is extremely important in 

fitness and in sport in general. If the body does not get 

enough calories during physical effort, it can take them 

from its own ‘deposits’ of adipose tissue, or even from 

the muscular proteins; but when water is insufficient, 

things are much more complicated and there are bigger 

risks for the body. 

The human body is made up of over 75% of water, 

and as we all know, we cannot live without water. 

The fact is, we can only survive for a total of 3 days 

without water. Water has however, been replaced in 

most diets by soft drinks and other sugar sweetened 

refreshments. Keep in mind that water is a healthier 

and necessary for leading yourself towards a better 

health and longevity. 

Your own personal need for water can vary greatly 

due to exercise, weight, and temperature. Research has 

proven that over 2/3 of adults don’t get the water they 

need on a daily basis. By drinking water on a regular 

basis you can replenish your body and keep it well 

hydrated and functioning as it should be. 

Water is involved in all the metabolic processes, 

so not providing the body with enough liquid can have 

as a consequence perturbation of the bio-chemical 

reactions, which directly influences the effectiveness of 

the training and even the practitioner’s state of health. 

Anytime you exercise, you need more water. Due 

to perspiration, your body will lose quite a bit of water. 

For each pound lost due to exercise, you need to drink 

2 cups of water. Even when you lay down to sleep, your 

body loses water. 

Physical effort, especially the aerobic one, leads to 

dehydration through perspiration (which regulates the 

temperature of the body, preventing over-heating). 

There is a very strict rule which imposes drinking 

water (liquid) before, during and after physical effort. 

Besides regulating the body temperature, correct 

hydrating helps eliminating the toxic substances 


esulted during and after the training (urea, sodium, 

etc.) easier; hydration acts like a ‘means of transport’ 

through perspiration and urine. Thus, the metabolism 

of blood sugar, lipids and proteins is developed in good 

conditions, ensuring contraction force for short time 

and especially for resistance efforts. 

There is also the opposite of dehydration – over 

hydration, due to excessive consume of water. In this 

situation, besides the inconvenient of very frequent 

urination, the blood vessels are overloaded and this 

leads to making the work of the heart, which must 

provide a much too big volume of pumping, more 

difficult. As a consequence, the effectiveness of the 

training is hindered and the sport performance does 

not get to the expected level. The sensation of ‘heavy 

body’ can also appear for the practitioner of common 

fitness. 

As for the type of liquids, the sportsman or exercise 

participant must supervise the level of effort which 

produces dehydration and melting of the glycogen 

reserves. It is advisable to drink the liquids in small 

and frequent doses, so that the body assimilates them 

better and they do not briskly overload the body during 

effort. 

Both in over hydrating and in dehydrating, there 

is the risk of ‘putting to work’ too much the renal 

excretory function. Over hydrating can have as a 

consequence significant elimination of electrolytes, 

which are precious for the body (potassium, sodium, 

iron, zinc, etc), and they need to be replaced from 

sources as natural as possible (fruit, vegetables, 

mineral water, etc.). In case of dehydrating, the volume 

of urine will be severely diminished because the body 

will try to retain mineral salts and vitamins. Besides 

unwanted deposits, renal lithiasis, gout, etc., a very 

severe consequence of this effort of the body to retain 

liquid is renal blocking. 

It should become more obvious that when you 

are sick you’ll need more water than any other tine. 

When you get a cold or the flu, your body can become 

dehydrated quite quickly. You can help to prevent this 

by drinking more water at times when you become 

sick. 

There are several mixed opinions as to whether 

purified water will actually provide benefit. This is a 

subject you should explore yourself as you determine 

the best type of water for yourself. Regardless on the 

type of water, be sure it’s clean without a bunch of 

harmful additives. 

Correct hydrating involves a certain discipline, 

which means that liquids must be consumed 

repeatedly during the day, not only during physical 

effort. A person must not get to feel thirst. This is only 

a very late alarm, signaling that the right quantity of 


water has been missing from the body for a couple of 

hours. Except while eating and immediately after, in 

order not to perturb digestion by excessive diluting, 

a real prophylaxis of dehydrating and over hydrating 

can be made through correct, constant and preventive 

consume of liquids. 

Exercising in the heat: 

If you’re one of those people who sweat profusely, 

then by the time you’re done working out on a balmy 

summer’s day, your gym clothes might be a bit soaked. 

This means you drained some serious fluids, which is 

not a problem as long as you adequately replace them, 

as well as monitor any abnormal physical symptoms. 

Heat related illnesses are usually due to people 

ignoring the warning symptoms. They include 

weakness, dizziness, headaches, muscle cramps and 

nausea. This means you need to be aware of your 

mental state. What appears to be fatigue can progress 

to unconsciousness. 

Even in cooler temperatures, there is a tendency 

not to adequately replace expended body fluids. In 

the summer it is an absolute necessity. It is important 

to drink water or sports beverages before and after 

your workout. If you are engaging in extended outdoor 

exercise (running, walking, bicycling), replace fluids 

periodically. For runners, consider a hydration pack. 

If you do not maintain your fluid levels, you risk 

circulatory failure. 

If you are exercising for an hour or less, water is 

sufficient. Longer than an hour and you need to replace 

carbohydrates. Warmer weather metabolizes these 

substances faster. Consider one of the popular sports 

drinks that contain carbs. 

When they are predicting some scourging weather, 

schedule your workout early in the morning or later 

in the evening. Avoid the mid-day heat and humidity. 

Workout indoors if that is the only time you have to 

exercise 

Keeping these things in mind will help you stay 

hydrated and safe, so you can enjoy your physical 

activities without putting yourself at risk. 


Exercise 

And Stress 

In todays society, stress is prevalent in almost 

everyones life. It does not matter where you live; the 

stress is still there. Stress related illnesses are on the 

rise in the World today. 

Even though exercise may not be the most exciting 

word in your vocabulary, it sure is a word with a lot of 

benefits. Participating in daily exercise will not only 

make you healthier in general, but it can also diminish 

the effects of stress on your body as well. 

Think about all the times you have heard someone 

say “the doctor says it’s stress related.” Normally 

people will laugh it off, concluding that doctors say that 

when they don’t know the real answers or diagnosis. 

The truth of the matter is that too much stress will play 

a role in many diseases. 

There are many advantages to stress relief 

exercises. You are not only getting in shape, but stress 

relief exercises can also give you more energy when 

you are feeling worn out. 

To help increase your immune system and decrease 

your stress level as well, try exercise, as movement 

is the key word here. Bending, stretching, reaching 

and walking. There’s really no need to buy any 

expensive equipment either, as you can implement 

more movement into your daily routine and reap the 

benefits. 

If you like aerobic exercise, you should grab a 

partner and have a blast with one of the basic aerobic 

videos. Or, you can simply go out for a walk and enjoy 

spending time together. As you may have heard, 

walking really is the best overall exercise you can do 

for your health. As long as you have a pair of walking 

shoes, you’ll be fine. 

As you go through your daily activities, make it 

a point to walk a little farther, bend down and pick 

something up without using a pick up stick or moving 

the item towards you with your foot. While you are 

sitting, you should also do some simple and quick 

stretches for your neck and shoulders. 

If you enjoy sitting around watching television, you 

should consider buying a jogging board. These padded 

boards will make running, jumping, or walking in place 

less stressful on your knees and joints. They are easy to 

store as well and also very portable. 

In many people’s opinions, jogging boards are the 

best pieces of equipment you can buy. They are also far 


cheaper than bulky treadmills and stationary bikes. 

There are several different exercises that you can 

do to help you eliminate the stress in your life. Walking 

is by far the best, as you can easily lose yourself and 

your troubles by walking. Even if it is just around the 

block, walking can do wonders for your health as well 

as stress. 

If you have a lot of stress in your life, you may 

want to consider a gym. Working out then sitting in 

the sauna is also a good way to relieve tension. If your 

gym has a pool, you may find swimming to be very 

beneficial as well, as it helps you to relax. 

Joining a fitness center may be a great benefit, 

because you not only have access to fitness resources, 

but you can also find a personal trainer who can 

develop stress relief exercises that are right for you. 

For those who want the benefit of aerobics, or 

other higher impact routines, but cannot endure 

the impact of these exercise, there are stress relief 

exercises that can be done in water. Because of the 

buoyancy the body has in water, you can exercise every 

muscle in your body without any impact at all. 

All too often, we take our bodies for granted. We 

are so busy with everyday life that we do not take the 

time take care of ourselves. We take care of business 

matters, home matters and our families. This can take 

its toll on our bodies, causing huge amounts of stress. 

When we think of all the things that we do everyday, 

taking care of our stress levels should be at the top of 

the list. 






Acid Reflux 

More Than Discomfort 

Gastro Esophageal Reflux Disease 

(GERD), the medical term for “Acid Reflux” 

is defined as the product of abnormal reflux 

of gastric contents into the esophagus thus, 

creating a mucosal damage, likewise known 

as a chronic symptom. This disease strikes 

adults primarily, while infants and children 

can also be affected, although at lower 

percentages. 

Normally spurred by eating certain foods, 

if not pregnancy, or taking a sleep right 

after eating a heavy meal, a large number of 

persons suffer from acid reflux at one time 

or another. The symptoms may come as 

coughing, voice transformation, hoarseness, 

constant ear ache, or sinusitis. The 

complications brought upon by acid reflux 

may lead to esophageal ulcers or worse this 

can lead to esophageal cancer. 

However, constant heartburn sensations 

do not necessarily mean that one has 

captured GERD already. The risk occurs 

when heartburn happens more than once a 

week, possibly leading to developing GERD. 

The usual cause of GERD is the increase 

in acidity or gastric acid production in the 

body. An added ironical cause of the GERD 

is the insufficient production of stomach 

acid in the body. The explanation says that 

the valve, the hollow organ with a flap that 

insure the one-way course of fluid through 

the organ, once emptied triggers acidity in 

the intestines. If the valve fails to open, the 

contents of the stomach will be blended 

into the esophagus, and then irritation 

occurs. 

Meanwhile, there are already several 

treatments for GERD today, one of which is 

the balance and healthy eating habits. Now 

if proper diet fails to work, one can shift to 

medication therapy or surgery as suggested 

by the doctors. Below are the lists of 




several selections of Acid Reflux treatment: 

• Proper Diet: the natural way to cure Acid 

Reflux is through change in their eating habits. 

A good number of people affected by GERD 

found success in following this method. Avoid 

the food ingredients which can intensify heart 

burn such as caffeine, soft drinks, and smoking. 

Avoid eating two hours before sleeping; 

likewise, avoid lying down after taking meal. 

These are the regular suggested change in 

lifestyle. 

• Another easy way to reduce symptoms 

GERD is to elevate the head of the bed. The 

pharmacologic therapy, the combination of 

prevention of food two hours before sleeping 

and the rise of the head of the bed, there 

is a great chance for a patient to gain a 95 

percent relief. The rise of the head of the bed is 

suggested to range for only 6 to 8 inches or 20 

cm. Using this method the backflow of gastric 

fluids will be hampered. 

• Drug Treatment: Drugs reduce the 

secretion of the gastric acid, for instance 

and famotidine and omeprazole lessen the 

secretion of gastric acid and the Antacids 

counteract the acid. 

• Surgical treatment: the Nissen 

fundoplication, the standard surgical treatment 

for Acid Reflux, the medication process will 

only cover a short period of time. The function 

of this is to support the sphincter, a spherical 

bond of muscles that opens and closes to let 

the food or waste to pass, as well as stop Acid 

Reflux, and of course restore the hiatal hernia. 

tablet or liquid form. Some prefer the liquid 

from more because it is easily consumed. You 

can take antacids after you’ve eaten, probably 

after 30 minutes to one hour. 

Other antacids in tablet form create a foamlayer 

inside the stomach, so that acidic juices 

can’t penetrate through it. But make sure that 

you chew the tablet well so that its maximum 

healing properties will be released. 

Some medications are focused in 

strengthening the lower esophageal muscle, 

and this greatly reduces acid reflux. It would be 

best to ask a doctor before taking any kind of 

medication. The doctor can assess the severity 

of the acid reflux, and will be able to give you 

the appropriate treatment. 

Most doctors recommend a change in diet 

to those who suffer from acid reflux. Though 

this may be difficult to some, they have no 

other choice unless they want to worsen their 

condition. 

Another natural remedy may also include 

exercise. Proper stretching can help reduce the 

pressure on your stomach and subsequently 

helping you fight the symptoms of acid reflux 

disease. 

Don’t wait until you need a surgical method 

to cure your condition. It is best to start curing 

acid reflux as soon as you discover that you’re 

suffering from it. 

If in any case you’ve experienced the 

symptoms of acid reflux, immediately consult a 

doctor. Gather as much information about acid 

reflux, to help you in better understanding your 

condition. The doctor can provide you with the 

correct diagnosis and the needed treatment. 

Acid Reflux Diet Tips: 

Acid Reflux Treatments: 

The treatment of this condition can be done 

through medical therapy, and surgical methods. 

The treatment is aimed at eliminating acid 

reflux completely from our system. 

The cure for acid reflux is antacids. Most 

people use this more often, and it comes in 

No matter what type of acid reflux you 

suffer from, and no matter the underlying 

factors to your own particular struggle 

with heartburn, a change in diet can have 

remarkable effects upon your management of 

acid reflux. 

There are some foods that seem to 

encourage heartburn in many people. Among 


these are general categories such as spicy, high 

fat and dairy foods. Chocolate, tomatoes and 

herbal supplements are also known to bring 

about heartburn like symptoms, particularly if 

ingested shortly before bedtime. 

If you recognize particular foods that 

seem to effect heartburn, you may find that 

eating them in the morning instead of closer 

to bedtime will alleviate your symptoms 

of heartburn. When eaten during time of 

wakefulness and activity, the body is better 

able to contain stomach acids used to digest 

the food we have eaten. 

Many people suffer from heartburn 

primarily at night time and have found relief 

by raising the level of the head of their bed. 

Though simply adding layers of pillows doesn’t 

have the same effect, raising the entire head 

end of a bed by at least twelve inches has been 

shown to lessen heartburn symptoms. 

If you still are suffering from acid reflux and 

diet modification doesn’t seem to help, you 

should consider seeing a doctor in order to rule 

out the possibility of structural abnormality or 

other factors contributing to your acid reflux 

symptoms. 

Even if you end up trying a prescription 

medicine prescribed by your doctor, it is a very 

good idea to try and eliminate foods that make 

heartburn worse, and increase fresh, natural 

foods. 

If you want additional information regarding 

proper diet to battle Acid Reflux, you can visit 

a nutrition-oriented health care practitioner 

like a dietician, naturopathic physician, or 

nutritionist. They can give you accurate dietary 

schemes that will fit your private health needs 

and objectives. 



Become a Healthy Eater 

Even through stress and budget 

Being a healthy eater requires you to 

become both educated and smart about what 

healthy eating actually is. Being food smart 

isn’t about learning to calculate grams or fat, 

or is it about studying labels and counting 

calories. 

Healthy eating is all about balanced and 

moderate eating, consisting of healthy meals 

at least three times per day. Healthy eaters 

eat many different types of foods, not limiting 

themselves to one specific food type or food 

group. 

Eating healthy requires quite a bit of 

leeway. You might eat too much or not enough, 

consume foods that are sometimes more or 

less nutritious. However, you should always 

fuel your body and your brain regularly with 

enough food to keep both your mind and body 

strong and alert. 

A healthy eater is a good problem solver. 

Healthy eaters have learned to take care 

of themselves and their eating with sound 

judgement and making wise decisions. Healthy 

eaters are always aware of what they eat, 

and know the effect that it will have on their 

bodies. 


When someone is unable to take control of 

their eating, they are also likely to get out of 

control with other aspects of life as well. They 

could end up spending too much, talking too 

much, even going to bed later and later. 

You should always remember that 

restricting food in any way is always a bad 

thing. Healthy eating is a way of life, something 

that you can do to enhance your body or your 

lifestyle. If you’ve thought about making your 

life better, healthy eating is just the place to 

start. You’ll make life easier for yourself, those 

around you, and even your family. 

Fight Stress With Healthy Eating 

More than just a problem of metabolism 

and food intake, recent studies show that 

stress and anxiety might be among the top 


reasons why people have a hard time losing 

weight and staying healthy. The body produces 

a substance called Cortisol, a natural steroidlike 

hormone that is also called the “stress 

hormone.” It is known as the “stress hormone” 

because large amounts of this substance are 

released whenever a person feels stressed out. 

High levels of cortisol may do more harm 

than good. When people becomes stressed, 

the adrenal glands produce more cortisol 

that release sugar in the blood which leads 

to additional weight gain. People who 

secrete higher levels of cortisol as a reaction 

to stress tend to eat more food that is high 

in carbohydrates, fats, salt, and sugar. This 

includes sweets and other processed foods that 

are less healthy and may lead to weight gain. 

Many people tend to eat more food to 

suppress emotional stress and depression. 


They use snacks and food indulgence as escape 

routes to deal with pain or pressure that they 

experience. People who partake in these 

activities are termed as “emotional eaters.” 

The addictive qualities of food is probably 

the reason why people eat when they are 

stressed. For example, chocolate promotes the 

release of substantial amounts of opiates that 

improves mood and satisfaction. 

Whenever we get too busy or stressed, 

we all tend to make poor food choices that 

will actually increase stress and cause other 

problems. To get the most of your healthy 

eating and avoid stress, follow these simple 

tips. 

1. Always eat breakfast. 

Even though you may think you aren’t 

hungry, you need to eat something. Skipping 

breakfast makes it harder to maintain the 

proper blood and sugar levels during the day, 

so you should always eat something. 

2. Carry a snack. 

Keeping some protein rich snacks in your 

car, office, or pocket book will help you avoid 

blood sugar level dips, the accompanying mood 

swings, and the fatigue. Trail mix, granola bars, 

and energy bars all have the nutrients you 

need. 

3. Healthy munchies. 

If you like to munch when you’re stressed 

out, you can replace chips or other non healthy 

foods with carrot sticks, celery sticks, or even 

sunflower seeds. 

4. Bring your lunch. 

Although a lot of people prefer to eat fast 

food for lunch, you can save a lot of money and 

actually eat healthier if you take a few minutes 

and pack a lunch at home. Even if you only 

do this a few times a week, you’ll see a much 

better improvement over eating out. 

5. Stock your home. 

As important as it is to get the bad food out 

of your house, it’s even more important to get 

the good food in! The best way to do this is 

to plan a menu of healthy meals at snacks at 

the beginning of the week, list the ingedients 

you need, then go shop for it. This way, you’ll 

know what you want when you need it and you 

won’t have to stress over what to eat. 

Eating Healthy On A Budget 

You do not have to go by the book to create 

tasty, easy, sociable food. Eating within a tight 

budget, your meal preparation is all about 

stripping cooking down to its bare essentials, 

using little techniques and conveniences to 

make the most of your recipes. 

If you have problems serving healthy foods 

because of the prices, you’ll find these tips 

to be just what you need to eat healthy on a 

budget. 

1. Eliminate junk food 

Doing your shopping on your own is the 

easiest way to shop, as children and sometimes 

spouses are usually the ones requesting junk 

food. Shopping alone will prevent this, and 

ensure that you only buy the foods you need. 

2. Water or milk instead of soft drinks 

You can still enjoy your favorite drinks 

at a sporting event or night out, although 

you should stick with the smallest size when 

shopping to save money and calories. Children 

and even adults need milk or milk products on 

a daily basis. Milk will also help you get strong 

and provides calcium for healthy bones and 

healthy teeth. 

3. Buy fruits in quantity 

Whne they are in season, buy fruits in 

quantity and freeze any extras. You can buy 

several pounds this way, and freeze extras to 

have them when the fruit goes out of season. 

Wash the fruit well, remove any spoiled pieces, 

dry thoroughly, then freeze in plastic zipper 

bags. 


4. Meats and beans 

Meats and beans are the best sources for 

protein. Lean meat is more expensive than 

meats with a lot of fat. Canned beans are a 

great deal as well, as they give you protein at a 

great price. 

5. Beans as a substitute 

You should use beans a substitute for meat 

on a frequent occasion. There are several 

varieties, so you can prepare them in a crock 

pot, so when you return home they are ready 

to consume. 

The USDA recommends eating beans at 

least 4 times per week. If you experience gas 

after eating beans, you should try washing 

them, covering them with water, bringing the 

water to a boil, then draining it off and refilling 

the pot. 

your diet. You can catch them from the lakes or 

rivers, saving money in the process. 

7. Peanut butter is great for those on a 

budget as it’s popular with almost everyone. 

You can use it for sandwiches instead of eating 

hot dogs. It does need to be refrigerated, 

although bigger jars can last you for weeks. 

8. Water foods 

You should fill up with foods that have a 

high content of water. Watermelon, salads, and 

even sugar free gelatin are all great examples. 

Eating healthy is always something you can’t 

go wrong with. You can eat healthy for just a 

few bucks, which makes it perfect for those on 

a budget. Now, you don’t need a lot of money 

to have the lifestyle and health you’ve always 

wanted. 

6. Fish 

If you live in a coastal area or an area where 

fish are around, make that an integral part of 






Supplement 

Buying tips 

If you go to the grocery store, health food 

store, or pharmacy to buy any supplement, 

you may be surprised at how many different 

types and varieties there are on the shelves. 

It used to be that every store where vitamins 

and supplements were available only had one 

aisle of these products, maybe even just a shelf 

or two. But now there are whole sections and 

even entire stores dedicated to selling vitamins 

and other supplements. 

There are many people who eat healthy 

most of the time, but think they have no need 

for supplementation. They also think that you 

can get every nutrient that you need from the 

food that you eat. The reality is, even though 

someone may be eating a healthy diet, they 

still may not be getting the nutriets their 

bodies truly need. 

Vitamins and minerals are the raw materials 




your cells need to function. We can’t live off 

pizza and donuts, at least not with a measure 

of health in the long run. We must eat a range 

of healthy foods to get the nutrients our cells 

need. If the cells in our bodies don’t get the 

raw resources, they can’t function properly, 

which means they start breaking down, which 

means disease. 

Unfortunately, our habits and social 

norms make getting enough vitamins 

and minerals difficult, if not impossible in 

most circumstances. This is where quality 

supplements can come into play. Not as your 

primary source of nutrients, but to supplement 

healthy eating practices. 

But where to start? 

The more you read on vitamins and 

supplements, the many varieties available can 

be confusing. Each vitamin and supplement 

may come in several different forms and also 

different dosages. For example, Vitamin C can 

come in a liquid form, pill form, or can even 

be combined with other vitamins to produce 

a specific result. It can be sold in different 

doses and even different measurements, 

like milligrams and IU’s, that you may not 

understand. It can also be frustrating to make 

a choice if there are ten or twenty different 

brands available. 

So if you want to buy vitamins and 

supplements to boost your health, where 

do you start? If you are just looking for 

general health improvement, then you might 

want to consider a standard multivitamin. A 

multivitamin has a range of nutrients that the 

human body needs to function normally. A 

multivitamin is a good idea if you are generally 

healthy and want to make sure that if you 

don’t always eat right, you still get the right 

amount of vitamins and minerals that you 

need on a daily basis. The great thing about a 

multivitamin is that the dose of the vitamins is 

already premeasured so that you get the right 

amount to supplement your diet. 

Some consumers buy vitamins and 

supplements for help with common maladies, 

like colds and flu. This is one of the biggest 

markets for supplements, because many 

people would rather buy a preventative 

supplement to prevent colds and flu, rather 

than take medications to relieve the symptoms 

once they become ill. There are many vitamins 

and supplements that can help if you think you 

are coming down with something, but be very 

careful when you start to purchase anything 

to prevent a cold. Many companies have very 

misleading packaging for their products that 

promise more than what they can deliver. Just 

use common sense and don’t put your faith in 

packaging. 

Many people also purchase vitamins and 

supplements to cure more serious illnesses 

like diabetes or cancer. There is still a 

disagreement in the medical community as to 

whether this should be attempted, so before 

buying a natural remedy to treat any kind of 

serious illness, you should consult your doctor. 

Many doctors who used to be opposed to a 

supplement regimen to cure serious diseases 

are now open to them as an alternative to 

traditional medicine. However, even doctors 

who recommend trying alternative medicine 

will never have a patient try to cure a serious 

illness with vitamins and supplements alone. 

Deciding what to take depends on what you 

are using the product for. There are so many 

new vitamin variations and supplements on 

the market today that it can become confusing 

as to which ones will work for your particular 

situation. 


If you don’t know anything about 

supplementation, it’s best to start with a 

multivitamin for your overall health. You may 

have friends or coworkers who start making 

recommendations about all different kinds of 

supplements that you should be taking, but 

steer clear of hyped advice. Although good 

intentioned, you may end up walking out of 

the health food store with a very expensive 

parcel of supplements that may, or may not, be 

beneficial to your situation. 

A good multivitamin will get you started 

down the road to getting the right dosage 

of the supplements deemed necessary to 

prevent most illnesses. Choose a supplement 

with a wide range of vitamins and minerals 

with healthy doses of each. If you can afford 

a quality supplement that focuses on natural 

ingredients, as well as high absorption, all the 

better. 

Don’t be fooled by products that make 

claims of miracle cures for serious medical 

conditions. Quality supplementation, 

combined with a good diet, will offer a range 

of benefits, but they are not miracle pills. 

They are called supplements, because they 

“supplement” your diet. 

So do some research, use wisdom, stay 

balanced, and stay healthy. 






don't. It's really simple - the 

you 

you exercise, the more 

more 

reduce the risk of prostate 

also 

for men, breast and 

cancer 

Reasons to Exercise 

Many us need to program, follow in an order exercise to exercise 

program, in order to remain healthy. Below, 

you’ll find several good reasons remain healthy. Below, you'll find 

why you should 

why you 

several good reasons now. 

exercising start should 

start exercising now. 

Many us need to follow an 

1. Contributes to fat loss 

1. Contributes to fat loss 

It is well proven from scientific 

It is well proven from scientific research 

research all over world the that 

physical exercise contributes all to 

over the world that physical exercise 

contributes to weight loss. If you burn more 

calories than consume through nutrition, 

you’ll lose weight loss. weight. When If you you exercise, burn you 

more 

calories than you consume 

through nutrition, you'll lose 

burn more calories than when you don’t. It’s 

really simple - the more you 

exercise, you When weight. you exercise, the more 

when 

than calories more burn 

weight or fat you’ll lose. 

2. Prevent disease 

weight or fat you'll lose. 

2. Prevent disease 

The chances of developing several various 

diseases has been proven to decrease when 

chances of developing 

The 

various diseases has been 

several 

to decrease when 

proven 

These diseases 

exercising. 

heart disease, cancer, 

include 

and the stroke. 

diabetes, 

4 out of 5 deaths caused 

Around 

heart disease and cancer, are 

by 

to factors that include 

linked 

and lack of exercise. We all 

stress 

exercising. These diseases include heart 

disease, cancer, diabetes, and the stroke. 

severe minor Many diseases 

and 

be can improved or healed 

even 

Around 4 out of 5 deaths caused by heart 

exercise. regular These 

through 

disease and cancer, are linked to factors that 

diseases even listed 

the include 

include stress and lack of exercise. We all know 

a above. regular 

following By 

that diabetes increases 

you 

the 

can 

chance 

also 

for 

decrease 

heart 

HDL 

plan, 

attacks and cholesterol strokes. decrease 

What this shows, is that 

levels, 

many of the risk factors and diseases caused 

triglyceride levels, 

by not exercising are working in conjunction 

to damage your health. To prevent this from 

well. 

decrease and blood 

your as pressure 

happening, start exercising. 

3. Improving disease 

that diabetes increases the 

know 

for heart attacks and 

chance 

What this shows, is that 

strokes. 

of the risk factors and 

many 

caused by not 

diseases 

are working in 

exercising 

to damage your 

conjunction 

To prevent this from 

health. 

happening, start exercising. 

3. Improving disease 

Exercising on a regular basis will 

Many severe and minor diseases can 

women, uterine cancer 

be 

for and 

much All more. this of is 

improved or even healed through regular 

which proven, scientifically 

exercise. These even include the diseases listed 

should you start why exercising 

above. By following a regular plan, you can 

today. 

also decrease HDL cholesterol levels, decrease 

triglyceride levels, and decrease your blood 

54 | Tread Fitness | Issue #2 www.treadmedia.us 


pressure as well. 

Exercising on a regular basis will also reduce 

the risk of prostate cancer for men, breast and 

uterine cancer for women, and much more. All 

of this is scientifically proven, which is why you 

should start exercising today. 

4. Enhance your state of mind 

Everyone knows from the many scientific 

studies that regular exercising will lead to an 

increased release of endorphins in the body. 

These chemicals will fight depression and 

make you feel happy. The body releases these 

endorphins only 12 minutes into the workout. 

There is another chemical known as 

serotonin that is increased during and after a 

workout. The increased levels of serotonin in 

the central nervous system is associated with 

feelings of well being and decreased mental 

depression. The chemical can also help you 

sleep better at night. 

better and you’ll be more comfortable as well. 

Exercise will also help you to become more 

active and meet new people, which will prevent 

you from feeling isolated and unsupported. 

Exercise will also increase your interests in sex, 

and can help you to improve your marriage or 

your partner relationship. 

After knowing all of these tips and reasons 

to exercise, you shouldn’t hesitate to get out 

there and exercise. You can exercise at home or 

go out there and join a gym. There are several 

different ways that you can exercise, all you 

have to do is select a few that you like. Take 

a little bit of time out of your day and start 

exercising - you’ll feel better than ever before 

and your body will thank you. 

5. Enhance your wellness 

When you are in great shape and well fit, 

you’ll have more energy and you’ll notice that 

your overall mood is improved. You will have 

experienced that you can stretch beyond your 

own limits and you know that you can do more 

than you thought possible. 

6. Persistence 

Exercising regularly will give you more 

energy, which can help you be more productive 

at home and at work. Exercising can help give 

your new goals a sense of purpose and give 

you something to focus on and aim for. This 

can help you increase your persistence and 

prevent you from going off track while you aim 

for your goal. 

7. Social capabilities 

After a workout on a regular basis you can 

boost your self esteem. This can help you look 



Walking 

Encouragement 

We all know that wee need to move to be healthy. 

In our hectic world, you may have been living a more 

stationary life due to your job, and old injury, disease, 

or any of the dozens of reasons that life has thrown 

at you. Although we need to move, what kind of 

movement and how intense will depend on the person 

and individual goals. To start, perhaps regular walks 

could be your answer to regaining some health and 

mobility. 

Walking is the most natural movement of all, 

and is incredibly beneficial in so may areas of our 

health; physical, mental, and spiritual. Walking lowers 

cholesterol and blood pressure, burns off surplus 

pounds, alleviates mild depression, enhances your 

mood, reduces the effect of stress and more. 

But going on foot has other benefits too. Most 

people will agree that a ten to twenty minute walk in 

the air is a great way to clarify your thoughts and put 

your problems into perspective. One aspect of walking 

that is under-appreciated is how much it can enhance 

your creativity. “Studies have shown that spending as 

little as an hour a week in a natural area can have a 

positive influence on creativity,” says James A. Swan, 

PhD, author of Nature as Teacher and Healer. New 

ideas, thoughts and emotions often surface during a 

walk. 

A walk can also be a great way to share valuable 

time with family, friends and colleagues. Rather 

than always going out on your own, ask someone 

to join you. This simple connection with people you 

care about can be a great stress releiver, as we are 

social creatures. Having someone with you may even 

motivate you to take those extra few steps that you 

might not have taken otherwise. 

Studies show the average person takes about 3000 

to 5000 steps a day, and some even much less. Let’s 

face it, we just do not get the exercise our ancestors 

did just a hundred or so years ago and we tend to eat 

more refined foods. For some of us, most of steps we 

take are from the easy chair in front of the TV to the 

fridge so we can fill up on snacks. For others, like me, 

we sit at a computer all day as part of our jobs. 

Many fitness experts recommend we walk 10,000 

steps a day to maintain our weight and overall good 

health. 10,000 steps are approximately 5 miles, give or 

take depending on the length of your stride. You will 

need to purchase and wear a pedometer to count how 

many steps you take each day. Follow the directions 

that usually come with the pedometer. Do this for 

a week or two and you will get a good average step 

count. Your goal is to reach 10,000 or more steps each 

day. There is nothing magical about 10,000, but it will 

put you in the right ballpark. 

Regardless of how you get moving, just getting out 

walking will be beneficial. Just be mindful of your body 

if you haven’t moved much for a long while. Don’t 

exceed your limits, check with a doctor if you feel any 

discomfort, and find safe, relaxing areas to enjoy. 







Can Exercise Harm You? 

When you exercise, your brain releases 

chemicals called endorphins that produce a 

feeling of euphoria - the so called “runner’s 

high” that people can become chemically 

addicted to. 

Without it, you feel irritable and out of sorts 

till you exercise again. So you go on exercising, 

never stopping to listen to what you body is 

saying. And what its saying is, “Stop.” 

The reason exercise addicts keep pushing 

themselves probably lies in what happens 

when they don’t work out. Psychologists at 

the University of Massachusetts at Boston 

studied the psychological consequences of 

being unable to exercise. They compared 30 

male and female runners who had been laid 

low by minor injuries for at least two weeks, 

with a similar group who continued to run. 

Those who could not run displayed more signs 

of depression, anxiety and confusion, and they 

were far less happy with themselves and their 

bodies. Like other addictions, exercise, they 


try to be very aware of your limits, which 

includes endurance, flexibility, and overall 

strength. It’s not uncommon to tear muscle, or 

damage joint because someone “remembers” 

bing able to lift a certain weight...ten years ago. 

Obsessive exercise tends to happen among 

new exercisers, people who have only just 

started working out. So driven are they to get 

fit that they overstep the limits. 

The initial signs of unaccustomed exercise 

can be exhaustion, joint tenderness, or 

excessive fatigue. This can do irreparable harm 

to the body if not checked. 

Not only muscles are at risk, but so are 

the bones. Some “recreational” athletes push 

themselves to the point of injuries, such as shin 

splints or stress fractures, and then refuse to 

rest, causing greater and perhaps permanent 

damage. 

You should begin gradually, and combine 

different types of workouts, something that 

obsessive exercisers forget. A complication 

factor with people who get hooked to exercise 

is that they tend to perform the same workouts 

day after day, further increasing the chances of 

permanent damage. 

Warm ups and cool downs. 

say, appears to have withdrawal symptoms. 

Of aches and pains 

Over indulgence doesn’t harm only the 

mind, but the body as well. Initially, the 

exercise will do what it’s supposed to, give you 

a fit body. But once you cross the line, it can 

get lethal, especially if your fitness level can’t 

handle the level you’re trying to reach. Muscle 

damage, osteoarthritis, heart problems, 

they’re all waiting to make an appearance. 

The body has its limitations and if you push 

it beyond that limit, you will harm yourself. If 

you haven’t exercised in a while, or only lightly, 


Exercising properly starts with taking care 

of your body, which includes beginning and 

ending your workouts the right way. 

You should prepare your body before taking 

part in physical training, sports competitions, 

or vigorous physical activity. A warm-up 

may help prevent injuries and maximize 

performance. 

The warm-up increases the body’s internal 

temperature and the heart rate so that more 

oxygen-rich blood can be pumped through 

the muscles. The chance of getting injured 

decreases when the heart, muscles, ligaments, 

and tendons are properly prepared for exertion 

and, vica versa, the risk of injury increases 

unnecessarily when you do not go through a 

proper warm-up. 


A warm-up should include some runningin-place 

or slow jogging, stretching, and 

calisthenics. Get all the major muscle groups 

involved in the warm-up and pay particular 

attention to warming-up the parts of the 

body that will become subject to the most 

stress during the conditioning activity. After 

stretching all his major muscle groups, a majorleague 

pitcher warms-up by throwing baseballs 

at increasing velocity. The last couple pitches 

are at game speed. Warming-up from the 

general to the specific like the major league 

pitcher is a good model to adapt and follow. 

A good warm-up should last five to seven 

minutes and should occur just before the 

sports activity or muscular endurance and 

strength part of the workout. The warm-up 

effect won’t last more than five minutes or 

so. If the delay before the intense physical 

activity begins exceeds five minutes then 

perform at least one or more mini-warm-ups 

before starting. After a proper warm-up, you 

have prepared your body for a more intense 

conditioning activity. 

Cool-down 

We tend to focus on the warm up area of 

the workout, but a proper cool down after 

each exercise period, regardless of the type of 

workout, is important as well. Even swimming 

needs a cool down. The cool down serves to 

gradually slow the heart rate and helps prevent 

pooling of the blood in the legs and feet. 

During exercise, the muscles squeeze the 

blood through the veins. This helps return the 

blood to the heart. After exercise, however, the 

muscles relax and no longer do this, and the 

blood can accumulate in the legs and feet. This 

can cause a person to faint. A good cool-down 

will help avoid this possibility. 

During the warm-up you specifically 

engaged the muscle groups that you would be 

using during the conditioning activity. You do 


not have to engage the same muscle groups 

again for the cool down. For a proper cool 

down you can walk and stretch until your heart 

rate returns to less than 100 beats per minute 

(BPM) and heavy sweating stops. This usually 

happens five to seven minutes after the end of 

the conditioning activity. 

Thinking right 

Never work out so much that you feel 

unable to function at the end of it. About 45 

minutes to and hour, four to five days a week, 

is a good limit. Your workout should leave 

you feeling fresh and energetic. And make it a 

point to take a day’s break every week. This is 

important because your body needs to relax 

and rejuvenate. 

The key to achieving this lies in your 

attitude. Exercising is the way to healthy life. 

So, if you do it only to please yourself when 

you stand on the scale, you defeat the whole 

purpose of the exercise. Felling healthy should 

be the priority. So stop fighting with your own 

body and you’ll be a happier person. 

Being motivated to be healthy is fine and 

can help you reach your goals. However, when 

that motivation becomes obsession, this is 

where things can get destructive. 

Train hard, but pay attention to your body 

and be sure to set aside time for recuperation 

and mending. 



you decide to stop 

When 

you'll bring on other 

smoking, 

really mean pumping 

doesn't 

If you don't have the time 

metal. 

gym is almost like a 

the 

As the days go by, 

celebration. 

QUIT 

SMOKING 

WITH 

EXERCISE 

changes in your life as well. to stop the every they find it very difficult to meet 

gym by day, 

then it isn't really that big of a the demands 

When you decide to stop smoking, you’ll bring on part, it’s sticking to a regular exercise program that 

habit, 

is very Smoking addictive a 

it is very hard to problem, meaning as that you can always and their routine will slow down 

other changes in your life as well. Smoking is a very is difficult and proves to be stumbling block for most 

lot and finally come to a 

addictive habit, meaning that it is very hard a a lot of changes 

to quit. people. 

are to at quit. choose home. 

workout There 

There are a lot of changes that take place, although Some people have a great start. 

that complete 

They will buy 

although 

exercise 

track 

take place, burnout. 

exercise can be a big help to you when you decide to suits, gym wear, running shoes, and a lot of other gear, 

a big help Whether you choose to workout 

to you 

exercise can be 

quit. 

so their first day at the gym is almost like a celebration. 

at home One or mistake that several people 

at a gym, you should 

when you decide to quit. 

Try to set a new routine, such as working out or As the days go by, they find it very difficult to meet the 

going to the 

that 

gym. If that 

regularity 

isn’t possible, you 

make 

should try demands 

is 

and their routine 

choosing 

will slow 

the 

down 

evenings 

a 

to 

lot 

always 

and 

remember 

It isn't getting started 

to set a new exercise. If evenings routine, key. waking up fit earlier your 

and such going as for a Try short is walk. the If you can finally come to a complete exercise burnout. 

gym. 

part, turn that walk into a run or a jog, it is going to be very One mistake that several people make or going to the is working that's the choosing 

difficult it's 

out 

stimulating and the best way that you then it's lifestyle, For most 

fine. a regular exercise 

isn't can start your the possible, evenings to exercise. you If evenings fit should 

If that sticking your to lifestyle, 

day. 

people the then it’s fine. For evening 

most however, people that is difficult and 

up earlier however, the and going 

evening 

try waking hours are when they are 

program 

a short If proves walk. be stumbling Keep mind that block exercise doesn’t really mean hours are when for they can are turn 

completely pooped. By the 

for 

pumping metal. If completely you don’t have By the the 

pooped. time to stop 

jog, that evening most walk evening of people. 

most of us are drained, 

into a run or us are drained, a it most and simply too tired 

by the gym every day, then it isn’t really that big of for exercise. Therefore, it is always best be very and simply too to set some 

to going and 

stimulating exercise. 

for tired 

can you that a problem, as you can always choose to workout at time aside for exercise in the morning. 

way best the Therefore, great a have people Some set to best always is it start. 

start 

They your home. 

In gym the morning, wake up a half an hour or so 

day. 

suits, in exercise for aside time some track buy will 

Whether you choose to workout at home or at earlier, put on your of lot a and 

shoes, 

running 

and hit the road. Most roads 

morning. 

shoes, wear, 

a gym, you should always remember that regularity are less crowded in the and less polluted as 

their so gear, other exercise 

that mind in Keep at day first 

is the key. It isn’t getting started that’s the difficult well, making it a wonderful and relaxing way to start 




the day. 

You should also steer clear from the coffee and try 

tea instead. If you are moving around in the house, try 

playing music. You can also redecorate your room by 

adding a few pictures around. When you redecorate, 

you should get rid of everything that reminds you of 

smoking. 

Plan your day where you’ll have something fun 

to do at the end of the day. It doesn’t need to be 

something that involves money, as you don’t want to 

end up bankrupt. Spending time with family, playing 

games, or going for a walk with your family are all 

good activities. 

Watching television doesn’t really fit into the 

list. The reason is because television isn’t something 

that demands a lot of attention. You can easily do 

something else while you are watching television. 

You should also make a list of things that build up 

your stress and try to avoid them. If it isn’t possible, 

you should try to find out some some ways to bust 

stress and use them. Whatever you do, you shouldn’t 

use stress as an excuse to start smoking. 

There are many other methods that you can use to 

beat stress. You can try breathing exercises, mediation, 

or even music. Another great way to beat stress is 

using the distressing ball. If you don’t have one or 

access to one, you can always wiggle your fingers and 

toes. This too is a great and natural method to beat 

stress. 







Women & Training 

Why train differently? 

It’s no big secret that a women’s idea 

of what the perfect body is for her is vastly 

different from what a man’s idea of what the 

perfect body for him is. Men and women 

store fat differently, and because women 

are predisposed to naturally maintain higher 

body fat levels than men, most women have a 

harder time trying to keep extra fat off. 

Most women also do not go to the gym to 

workout with the notion of wanting to get big 

muscles like a lot of men do nor do they have 

the desire to look like any of the men in the 

gym. So then, why would most women want 

to do the same kind of workouts as most men 

do? 

The fact is, a lot of women go to the 

gym only to end up doing the same kind of 

exercises and routines as the men do because 

that’s the way they’ve been taught to do it by 

their boyfriends and husbands. The problem 

usually is, the men are lifting heavier weights 

and doing fewer repetitions in order to 

increase muscle mass. 


Now while women do not have near the 

testosterone levels as men, meaning they do 

not have the same muscle growth potential, 

they can still see some major increases in 

their muscle size if they always train that way. 

Everyone, man or woman, will respond to 

lifting heavy with low repetitions with muscle 

growth. That is your muscles trying to adapt to 

the heavy loads placed upon them. They need 

to get stronger for the next time, and a bigger 

muscle is a stronger muscle. 

When a woman weight trains to get firm 

and toned but does not want to body build, 

there are some things she can do that will 

get her the results she wants without the 

extra mass. Remember, it is not the particular 

exercises men do that create mass, but the way 

they do them. If you do all the same exercises 

only you use somewhat lighter weight, and 

instead of the 8-10 repetitions most men do, 

you do 15-20 reps, you will tone up with no 

bulky side effects. 

There are circuit training programs that 

utilize aerobics and resistance training all 

in one, and these programs are perfect for 

women. These programs are designed to give 

you a fat burning workout while at the same 

time giving you a muscle toning workout 

without adding extra muscle size. 

You should be doing these routines 4-6 

days per week because unlike muscle building 

routines, you do not need as much recovery 

time. Once you get to where you want to be, 

doing these routines 2-3 times per week is 

usually plenty to maintain your results. 

The bottom line is, if you want to lose fat, 

increase muscle tone without adding size, and 

you want to flatten your tummy and lift your 

rear, than don’t train like a man, train like a 

woman.

Tread Fitness Issue 02

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