Archive | Fitness

10 Advisory Tips To Gain Solid Muscle Mass

1. Take more proteins:

Most bodybuilding experts recommend taking a minimum amount of 2 gram (0.06 oz) protein on 1 kilo (2, 2 pounds) of your body weight. To make body grow faster its better to use 3 to 4 gram for each kilo of your body. Increased protein intake will strengthen protein synthesis and will protect muscle lysis. The final result will be anabolic reaction (qualitative muscle mass gain) instead of catabolic (muscle mass reduce)

Food: lean meat, boiled chicken chest, egg’s proteins, lean curd or curd cheese. Also drink lots of protein having cocktails.

2. Increase carbohydrate intake:

Taking 6 gram of carbohydrate for each kilo of your body you will supply enough amounts of calories which is energy. That’s how you will avoid proteins being scattered for energy use and instead that you’ll be sure that all carbohydrates will be used for muscles recovery and mass grow.

Food: pasta, rice, buckwheat, cornflakes, oat flakes. Also drink full of carbohydrates having cocktails.

3. Take necessary fats:

Not every kinds of fat are the same. Omega-3 fat acids could be found in salmon. It will improve glycogen formation and improves protein synthesis. Eat salmon three times a week or take 5-7 gr. of fish oil daily.

Eat more nuts. Nut fats are good fats. This way you will provide your body with essential fats and higher volume of calories which are needed for body grow.

4. Make longer breaks between series:

Break between series helps muscles to recover. You’ll be able to train with heavier weights if take longer brakes between series. It’s simple: heavier weights (plus good technique) = more muscle weight. It is recommended to rest no less than two minutes but no more than three minutes within series

5. Eat six times a day:

Such frequent eating might be troubled but eating only four times a day helps only genetically awarded monsters. Plan your meal each 2-3 hours. Such eating type will help to absorbed food better and gain weight faster.

Eat qualitative food 3-5 times a day (boiled chicken chest, egg’s proteins, pasta, rice, buckwheat, cornflakes, oat flakes). In between, use compounds which are high in proteins and carbohydrates. Accordingly those 6 meals per day could be formed. If eating 4 times than 2 cocktails needed, if 5 times than 1 cocktail.

6. Do not ignore sugar:

Quick assimilated carbohydrates, such as sugar, can be very beneficial. Take simply absorbed carbohydrates immediately after exercising to avoid cortisol production (muscle destruction hormone) and increase insulin production. Take 80-130 gr. of carbohydrates immediately after training. At least half of them should be quick assimilated carbohydrates.

7. Increase anabolic body reactions:

Every human body secrets anabolic hormones ( growth men hormone – testosterone) In order to secret these hormones more drink natural hormone secretion stimulating drinks.

8. Try few repeats and heavy weights combination:

Basic exercises (squats, barbell push from chest while lying, dead lifts) try to do little repeats (2-4) with maximum weight. These hard complex exercises are essential for maximum muscle growth.

9. Drink insulin emission stimulating drinks:

400 mg of alpha lipoic acids will improve carbohydrate access to muscles even without insulin emission, 200 mcg of chrome will increase muscle sensitivity for insulin and 6 grams of BCAA will improve insulin emission. This cocktail can be used with simple absorbed carbohydrates (read 6th point)

10. Limit training time:

Volume of exercising could be characterized as number of series which is done for one separate muscle. When doing a lot of series for the same muscle you are stimulating catabolic (muscle destructing) hormone emission what is negatively influential for muscle recovery and growth. Ideal volume of exercising for muscle growth is 6-8 repeats which are dueled from two exercises for little muscle groups and 10-12 repeats compounded from three exercises for big muscle groups.

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Allowing Students to Choose Physical Education Activities: The New And Advantageous Way To Teach

Imagine, it’s 11 AM and you are in high school. You just finished your second class of the day and you are heading towards the gymnasium. During this three minute walk towards the gymnasium you stop and talk to your friends, say hi to an old teacher, and try and come up with a good excuse to get out of playing softball today. You hate softball and are even more upset because you are forced to play this game by your teacher. You arrive to class with a poor excuse and are forced to change for class. You go into the locker room, change for class, and walk into the gym dismayed at the fact that yet another day in physical education is spent doing something you don’t enjoy.

This is a thought running through many average teenager’s minds on an every day basis. Many students do not like what they are learning in physical education and refuse to participate in something they have no interest in. Many teachers are content with allowing students to sit out or just stand around during class and let it affect their grade. Is this doing any good? Is the job of a teacher really getting done? Absolutely not, the job of a teacher, specifically a Physical education teacher, is to teach students different healthy and active things they can do as a part of their lifetime fitness. Of course they are their to get their “required fitness time” in, but are they really doing anything about their fitness as they sit and watch half the class play a game they do not like? Are teachers helping fight the growing obesity rates by allowing students to not participate and let their grade suffer?

The solution to fighting the plague of students sitting out of physical education is adopting the style of Elective Physical Education. Elective Physical Education is exactly what it sounds like it is, Elective. The students get to choose which activity they want to participate in for that specific unit. The teachers get together and lay out a certain amount of different activities that the students can choose from to participate in during that time period. Then on the first day of each unit, the activities are all explained and the students choose which activity they will participate in. Now instead of students feeling forced into participating in something they do not enjoy, they have a choice of what they want to do, and what they will actively participate in.

There is a concern about how to make sure a broad variety of activities are covered by each student and to make sure they get proper exposure to different skills, athletic events, and fitness techniques. Each unit should have a specific theme such as team sports, individual sports, lifetime fitness, cardiovascular fitness, leisure activities and much more. By laying out multiple choices within each unit allows for teachers to maximize time on task. Students will be more involved in the lesson, and teachers will spend less time trying to get everyone involved.

A major emphasis should be put on allowing the student to find something he or she likes and getting them involved. This is especially important when talking about lifetime fitness activities because this is where our teaching is going to affect the student the most. If every student can attend a class that they enjoy participating in and gain a new found love for a lifetime fitness activity, then as Physical Education teachers we have done our job in helping to keep our population healthy and active.

Social figure heads, such as First Lady Michelle Obama, have taken it into their own hands to help fight obesity in the United States. The first lady conducted a fitness day in which hundreds of students joined her in participating in a physical activity to help fight obesity. It is in using Elective Physical education that this can really make an impact on fighting obesity. We want every student to learn about how to stay healthy and how activity can help burn calories and keep them in a healthy physical shape. For one specific unit each activity can focus on checking one’s heart rate, calculating calories burned per class, and measuring other health factors that are important to our physical fitness. Many students think that the only way to burn calories is to walk or run around the block. They need to be shown that while playing tennis they burn so many calories, or while they participate in expressive dance their heart rate reaches eighty percent of their maximum heart rate. Showing students that while participating in a variety of activities can be beneficial to their health is very important. Allowing the students to choose the activity is even more important because they will then have an interest in this subject area and will hopefully continue to participate int his activity outside of the gymnasium at their high school.

Now imagine its 3 PM, you are getting into your moms car on the way home from school and she asks you how your day was. You tell her about the A you got back on your math test, and the project you have due in history, then you tell her about how much fun you had in physical education. You tell her it is because you got to choose the activity you are going to do for the whole week and in doing that you learned how beneficial this activity is to your health. You tell her how you can’t wait to walk to class tomorrow at 11 AM and go right back to were you left off today.

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You Got Fired From Your Pain Management Doctor – Tips on Finding and Keeping a New Pain Doctor

Getting fired from your pain doctor may or may not be your fault. What I mean by that is it could be you were out of town and had a car accident necessitating an Emergency Room Visit with narcotics involved. It could be that your medications were stolen by a family member, and you are not the kind of person to get the police involved with the necessary police report per your pain management agreement.

Or it may be completely your fault and you “cheated” by getting pain medications from two separate doctors and got caught. Whichever the reason, now you still have chronic pain and no one to help right?

Here’s some tips for finding and keeping a new pain doctor.

1) Obtain your complete medical records. You are entitled to them, but it may take a bit of legwork and persistence to obtain them since you are leaving on a bad note. You will need these records to make it easy on your new doctor. You will not exactly be in the driver’s seat after being fired.

2) Try and find a pain doctor who works in a comprehensive center. Meaning their surgery center is on-site, and they offer additional services such as chiropractic and PT. The objective is to lower the dosing on your medications so these additional treatments can help.

3) Do not lie to the new doctor when meeting with him or her. You just came off a bad experience, why start immediately on bad footing that is dishonest? With pain management doctors being under a microscope by state medical boards and the DEA, there is minimal patience for someone who lies about their medications.

4) Do not use illicit drugs. I’m not talking about medical marijuana, although that may be a factor in whether or not you would be accepted by a new pain doctor (and also maybe why you got fired in the first place). I’m talking about heroin, cocaine, ecstasy, etc. Understand? Your new pain doctor will be drug testing you as is the norm these days. It would be a waste of your time and the doctor to pop positive for one of these substances on the first visit.

5) If you have insurance, use it. One of the distrust factors in pain patients comes in when they use insurance for one doctor and cash for another. It is a red flag and is one of the top drug seeking behaviors.

6) Be flexible in your pain medication needs. What I mean by this is when you see your new doctor, do not be overly insistent on a specific medication at a specific dose. This can be another red flag for drug seeking behavior. If you are seeing a board certified, fellowship trained pain management doctor, do you really want to question too much the wisdom of that doctor’s experience?

7) The last and most important tip is to simply be very very nice and respectful at all times of the doctor and staff. Pain management patients can be very difficult to work with due to the complexities of the individual’s condition. Making things complex for the doctor is one thing, that’s typically what he or she likes is mental stimulation and helping people. Being downright rude will ruin the trust and relationship from developing. You will get fired again, and that includes being mean and disrespectful of the office staff.

8) Show up for your appointments. Too many missed appointments will cause you to get fired (again). It is disrespectful, especially with no advance warning to the office. Put yourself in their shoes, they are setting aside time to help. Show up for your doctor visits, procedures, and therapy, and get better!

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NordicTrack E11.9 Elliptical Trainer Review – Benefits of the 11.9 Crosstrainer

Looking for an affordable NordicTrack elliptical trainer with web browser? You may want to consider the new 11.9 crostrainer model.

This has recently been introduced and replaces the old NordicTrack E11.7 crosstrainer. But unlike the 11.7 model – which had a dual color console – the E11.9 gives you a full-color console with built-in web browser.

In fact, this is currently the most affordable NordicTrack elliptical with web browser on the market. Is it right for you? Here’s an overview of the pros and cons to help you decide:

Pro #1 High 20 Degree Power Ramp

Ramp or incline changes the slope of the elliptical pathway. This makes it a great way to challenge and work different muscle groups.

You get from 3 to 20 degree power ramp on this elliptical which you change from the console of your machine.

Pro #2 iFit LIVE

The NordicTrack E11.9 comes with iFit LIVE built-in. This means you don’t need to buy the extra module to add iFit to your console.

With iFit you connect your elliptical to the Internet. From there you can download new workouts, track your workout stats online and even map out new trails to run using Googlemaps.

Plus, because it’s a full color console, this really makes the world trails feature ultra-cool. As you run, you see actual landmarks pass you by on the screen!

Pro #3 Heavy Flywheel

This elliptical comes with a 20 pound flywheel. While it’s not the heaviest flywheel that NordicTrack makes, it’s still quite decent.

Plus it helps to anchor the trainer for a more stable feeling workout.

Pro #4 Free Wireless Heart Rate Monitor

You get a free wireless heart rate monitor with this trainer. A lot of people prefer the wireless monitor since it’s more convenient that continually grasping the hand sensors.

Pro #5 Adjustable Pedals

The pedals on this elliptical are adjustable. You can customize your workout by choosing from 3 different toe-heel angles to find the right feel for you.

So those are the pros – are there any cons?

Con #1 iFit LIVE Subscription Required

You do need to buy the iFit LIVE yearly subscription which is around $99 a year. While you don’t need iFit to use this elliptical (or the web browser), if you want all the iFit benefits, you will eventually need the subscription.

Con #2 No Controls on the Moving Arm Bars

While you can adjust the incline and resistance from the console, there are no controls on the moving armbars – which you often get with NordicTrack’s higher end models.

Bottom Line?

If you’re looking for the most affordable NordicTrack elliptical with web browser, the E11.9 model is it.

While you do get a lot of entertainment options – you also get some great basics too like a heavy flywheel, long 20 inch stride and incline for better crosstraining. So it’s definitely worth putting on your short list of best elliptical trainer deals on the market!

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Male Pubic Shaving Grooming Tips

It’s important to learn some basics about male pubic hair grooming and here are some tips that can help you. Did you know that women prefer men who shave their pubic hair.

A recent survey asked women if they liked men with shaved balls and the majority answered yes or to at least have it trimmed. Male pubic shaving is becoming more popular thanks to this changing trend, having it shaved or trim will benefit you in many ways. Many men are starting to become interested in shaving their pubes but it is important to not rush into getting the task done.

It is important to read about this topic because many man make the common mistake of using a razor blade to shave down there which is a BIG mistake. So pay close attention to the following tip.

If nicks and razor burn are common when shaving your face, imagine what it could do to your privates. Your pubic area is made of very sensitive skin so treat it carefully, using a razor blade is not a good choice and not recommended under any circumstances.

So how can a guy go about pubic shaving safely? With the Philips Norelco Bodygroom. The bodygroom is a male body shaver that was designed specifically for men. It is water-proof, cordless and has a hypo-allergenic foil to prevent irritation and more importantly to prevent cuts. You can use the Bodygroom to shave your balls or trim it down with one of the 3 comb lengths that come with the Bodygroom.

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What Type of Footwear Should I Put on For A Mini Trampoline?

The advantage of a mini trampoline is it can be utilized both outside and inside. This begs the particular question then: what type of footwear will be best suited? Will particular footwear wear down the trampoline pad? Would it be safe to jump with your bare feet? How about socks?

We’re here to reply to these kinds of questions once and for all so that you could increase your comfort as well as being safe.

Let’s begin by covering the shoes we recommend you DO use for your small trampoline. Certainly, you should first check with any paperwork that came with your rebounder regarding certain guidelines from the maker.

A set of tennis, running, or cross training shoes are ideal for working out on a small trampoline. They have enough traction on the soles to make sure you do not slide, yet they’re still gentle enough to not cause damage to the trampoline top layer over time. Additionally, these types of shoes provide great support for individuals that have poor arches or perhaps if you find your feet hurt after a round on the small trampoline. These types of shoes were created for bouncing, which will let you stay firm while jumping your way to your fitness goals.

Much better compared to tennis shoes are no shoes. Your own bare feet come with a natural non-slip sole. Additionally, you will be able to experience the subtle adjustments in the surface of the mini trampoline which will let you get used to changes in your jumping sequence. Also, bouncing on your naked feet can help improve your foot muscles that would otherwise not be used while using shoes. It truly is dependent on comfort and choice whether you choose to don tennis shoes or leave your feet bare.

An ideal compromise in between bare feet and footwear come in the form of Vibram FiveFinger shoes. They might look strange, but they definitely do provide you with the non-slip grip of a shoe with all the overall flexibility and subtle motions that are included with barefoot rebounding!

Regarding safety sake, our recommendation is that you don’t use the following when using a little trampoline. You’ll also extend the life span of your trampoline by following these suggestions.

Though it may be inviting to jump with your socks, especially when doing exercises at home, it’s a bad idea. Your socks give the bottom of your feet with no proper grip in any way. The top of the trampoline is sleek also. Add to that the proven fact that you’ll be jumping and twisting on the trampoline and it’s a recipe for disaster.

If we have not previously mentioned it in this posting, then it’s probably not smart to wear on a mini trampoline. We’re discussing stuff like flip-flops, sandals, cleats, boots, dress shoes, high heel pumps, slip-ons, the list can go much more. Use common sense and stick to bare feet or athletic shoes having soft soles while rebounding. It is going to make sure that you as well as your trampoline last for years in the future.

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10 Benefits of Drinking Water

I saw a video on You Tube that said we need to drink at least half our body weight in fluid ounces. So if you weigh 200 pounds, then you need to drink at least 100 fluid ounces every day. I would buy gallon jugs of water, but I rarely drank the whole gallon in a day. I noticed that the small bottles of water were measure in 16.9 fluid ounces. This was easy to measure.

I started to buy 24 packs of 16.9 ounce bottles of water. I made a goal to drink 10 bottles a day. I only weighed 190 pounds at that time but I knew that since I had severely dry skin then I probably needed to drink much more water than one half my body weight in fluid ounces. I probably drink an average of about eight 16.9 fluid ounce bottles of water each day. Since I started paying attention to the amount of water that I drink I noticed several things within only two weeks.

– The cracked, flaky skin on my legs started to clear up.

– The discoloration around my wrists disappeared completely. (The skin around my wrists had be extra dry and discolored for years.)

– My urine was either clear or light yellow (It was normally dark yellow.)

– The hard calloused skin on my feet started to soften up.

– I am more regular.

– I noticed a dramatic difference in my sexual performance. (There is nothing more devastating to the 30 something male self-esteem than the inability to “get it up.”)

– I lost about 10 pounds of fat. (I was not trying to lose weight, but I am more ripped than I have ever been in my life!)

Those are just the things that I immediately noticed. I was so blown away that I looked up some of the other benefits of drinking water. Here are 10 benefits of drinking water.

1. Drinking water is good for fat loss. Water flushes out the by-product (waste) of fat breakdown. When there is not enough water to do this job the liver compensates, which diverts the livers attention from its more important job of burning fat. Also you will naturally eat less when you drink more water.

2. Drinking water is good for preventing certain ailments. Some ailments such as fatigue, headaches, muscle spasms, and back pain are caused by dehydration.

3. Drinking water can help you to look younger- What? Yes, water is the mythical fountain of youth. Water flushes toxins out of the skin. When you are properly hydrated your skin and muscles are more full and radiant. If you are not drinking enough water you may start to look more and more like Skeletor.

4. Drinking water is good for sexual performance. Yes it is true. Your pride and joy, the love muscle, is mostly comprised of water when it is at its peak performance.

5. Water is good for cleansing and detoxing. Spending tons of money on detoxing solutions without drinking lots of water is defeating the purpose, and may do more harm than good.

6. Drinking water reduces the risk of disease- cancer, heart attack

7. Drinking water helps you to recover from injuries quicker.

8. Drinking water will help to boost your immune system and mental acuity.

9. Drinking water increases energy and alertness

10. Drinking water cushions joints and muscles.

If 75% of your body is water and roughly 90% of your brain, doesn’t it make sense to drink plenty of water? Drinking more water is just one thing you can do for better health. When you incorporate drinking more water with other healthy habits you will be well on your way to a healthier lifestyle.

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8 Benefits of Using a Powerball

As per the experts, a Power Ball is a gyroscopic exercising tool which is equipment used for exercising the wrist area as a section of physical therapy. It is used in order to construct finger and hand strength. On the side, it can also be taken as a clever manifestation of some of the concepts of the rotational dynamics.

The Powerball gyroscope is definitely the latest and a multi useful device which is constantly taking the world under its emphasis, all in the hands of both old people and the young. It is of the size of a baseball.


  1. The Powerball is used to build up the muscles of the shoulder, wrists and arms, and also useful in giving them a toned look.
  2. One can use it any time and anywhere as it is really compact.
  3. It is simple to use, but yet dynamic in nature, as it provide efficacious resistance training to the body.
  4. It can prove to be really helpful for an athlete to build strong and powerful grip, shoulders and arms. Use of Powerball for a longer plus continuous period of time will result in strengthened sports using body parts.
  5. It also gives a great boost to the endurance level and distance. There are a lot of benefits of using a Powerball by the sports person because it is helpful for the players of some sports like Squash, Hockey, Tennis, Baseball, and Golf. On the other side, it is also a form of aid for the motocross players, mountain bikers, rowing, and climbing activities because all these sports demand strong and active grip, shoulders, forearms, wrists, hands and fingers for a good balance.
  6. The Chiropractic and medical professionals are increasingly advising the use of Powerball to help repair damaged ligaments and muscles.
  7. Another side is, it is capable of stimulating a good flow of blood and also restores the complete movement of the joints.
  8. The Powerball has the ability to relieve all the symptoms of Repetitive strain injury and Carpal Tunnel Syndrome (CTS).

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ProForm Exercise Bike Reviews

ProForm exercise bikes belong in the entry-level, low cost price category. If you’re a serious bike user or think you will be then you are best advised to spend a little bit more and look at another brand. However, in many respects, these machines do offer value for money and could be worth considering, but there are some models best avoided.

The cost of ProForm exercise bikes start at around $150 to $500 and their price makes them an attractive proposition for many. There are a number of models on offer; some are worth buying while others are best left on the shelf.

There are 3 upright bikes to choose from; the GR 75, GT 30 and GL 35, costing $150, $150 and $250 resp. Let’s start off by looking at the two cheaper models.

The GR 75 upright comes with more features than you might have first thought. You get a 2-speed CoolAire workout fan, magnetic resistance that can be increased or decreased with a push of a button, an EKG heart rate monitor that is incorporated into the handle bars, and an RPM meter (revolutions per minute). The best feature is the 4 personal trainer programs. They will automatically adjust the resistance helping you get the best out of your session.

There are no heart rate programs, which is to be expected on such a cheap machine but you do get a Target Pacer that has arrows that light up on the console to let you know when to pick up your pace when you need to.

For its price it’s an okay piece of kit and would be acceptable for a complete beginner.

The GT 30 is a different story. It costs the same as the GR 75 but it’s minus the 4 personal trainer programs and the Target Pacer feature. Its biggest claim to fame is that is has a Step-In design to allow easy access on and off the bike, but the GR 75 also has a very similar design. If you’ve only got $150 to spend, get the GR75 and forget about the GT 30.

However, if you’ve got another $100 dollars in your pocket, take a look at the GL 35. For starters, the shape of the handle bar allows for different grip positions. It also has a workout program that can be customized to your own requirements. Finally, there are optional iFIT workouts (these will cost your more).

If you want an upright, then consider either the GR 75 or GL 35 and if you can afford it, just look at the GL 35.

ProForm also makes 3 recumbent exercise bikes; the GR 80, GR 90 and GT 120. They cost around $250, $400 and $500 resp.

Don’t even bother looking at the GR 80. The seat doesn’t have horizontal adjustment, something which is pretty much required on a recumbent bike. Enough said.

The GR 90 comes with a CoolAire fan, a comfortable enough seat, EKG Grip Pulse sensors, iFIT training programs and 6 Smart Programs. The GT 120 finally looks like the real McCoy. The overall build quality is good with an oversized, comfortable seat. You also get features such as CoolAire fan and iFIT personal training.

As to which is better, the GR 90 or the GT 120, the answer is that the 120 is a slightly better built machine, but if you buy the GR 90 you’ll be saving $100. Personally, I’d save the $100.

A ProForm exercise bike is cheap and would be perfectly adequate for first time users who are unsure if they will stick to using a bike. Deciding whether you want upright or recumbent is important as is avoiding one or two of the models mentioned above.

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Mini Treadmill – Heavy Duty Equipment For Small Spaces

Do you wish to have your own treadmill at home but you worry that it may not compliment the style of your home? Are you determined to stay with your weight loss program, but you need to travel a lot? Well these should not be a problem now. There is compact fitness equipment that can help you with your needs at a very affordable price. A mini treadmill is now starting to invade every household in Europe and America because of the multiple benefits that this small machine provides to its users.

The size of the treadmill does not always matter. You should never underestimate what this amazing mini treadmill can do to your health. This is actually a small yet powerful machine that helps you burn ounces of calories out of your body in almost anywhere you want. Your room does not have to be so big to own this treadmill. All you need is just a small space to lay your compact treadmill and that is it. You can now enjoy working out with your machine. If your rooms really have a very limited space, you can simply fold this treadmill and store it either horizontally or vertically in a much safer place of your room. This equipment is ideal for small apartments and condos.

These small treadmills are also known as portable treadmills because they are designed not only for home use but also for people who travel a lot. These machines are generally lightweight. This feature is very beneficial for people that are always on the go or those who spend so much time on business trips. If you are one of these busy individuals, this type of machine allows you to easily carry your treadmill anywhere and stick to your fitness program.

You do not have to save thousands of dollars just to buy your own treadmill. Unlike large treadmills, the small versions of these treadmills are reasonably priced. They provide good performance at an affordable rate. Small treadmills are also easy to maintain because its design is less complicated than the usual treadmill you see on your favorite fitness center.

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