#Fitness - The Stair Machine #CardioMode

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Whats this new fancy thing

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Stair Machine

My work recently added this new fancy stair machine to our work gym.  It has directly influenced and changed the way I proceed about my gym life and activities.  Before I avoided the dreaded word Cardio, but now I am more focused on it than ever.  With the stair machine I find I get an amazing workout before I even get to my weight training.

How Long

I focus on doing the maximum amount of time the machine lets me go for, it does 30 minutes before entering into the 5 minute cooldown phase.  This has been an amazing choice as my warm up before I get into the core part of my workout, which is the weight training.

Intensity

The intensity I use (or speed) for the stair climbing is incremental.  Every minute that goes by I increase the level by 1 until it gets too fast for me, this usually happens around the 11-12 minute mark. Then I start lowering the intensity down but on the way down I never go below 5 and from there I will go up and down in intensity until my 35 minutes is done.

Cardio it up

For those whom know my mantra of the gym its that Cardio Sucks and Kills my Gains.  And anyone reading this can call me on it, but for me if I train straight cardio I find that my muscles get wrecked by it quickly.  I would rather work with the weights than ever touch cardio.  But this machine is changing my view on that.  The benefits of the stair machine is great and whatever musclemass I would lose from cardio I know I'll gain back or prevent loss of during my next phase of my normal gym routine, which is my weight training.

Killing it

Lately since this machine entered my life I have been killing it, the cardio that is. Which I never do, I gave up running a while back because of the pain in my knee's it caused. I find the stair machine quite a different entity, my knee's don't hurt from doing it, so I am encouraged by that to keep at it. And as a result I'm burning a lot of calories and enjoying every minute I get on that machine.

What about the Weights

Well if you know me, or read my blog you know that I ain't giving up the weights, I love lifting, pulling, dragging, curling and pretty much anything else that has todo with weight training, they ain't leaving my life anytime soon. In fact I May just kick it up a notch now especially if this cardio helps me lose some fat, which I am still struggling with, but thats another story for another blog post.

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#Fitness - Welcoming New Years Resolutioners!

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Welcoming New Years Resolutioners:

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With New Year's right around the corner I decided to take the time to establish some ground rules for welcoming the new people and their resolutions to the gym!

These are some ground rules that everyone can live by.  Remember these people decided to make a change in their life so lets help them stick to it by not scaring them away or making them feel uncomfortable.

Keep your eyes on yourself: 

Nobody likes being watched while working out, especially people who have decided to lose weight. Don't stare or gawk.  This goes for for people too just because they are fit or good looking doesn't mean you get to stare.  This scares people away.

Mind your own business: 

I don't care if you see someone doing something in a way you wouldn't. Leave them be, unless they ask for your help or opinion don't intrude into their workout session.  It makes people comfortable when someone just chimes in about their routine. You do my know their limitations. Perhaps they have a medical reason for only quarter repping. Just stay out of their business.

Be kind: 

If someone asks for a spot or advice feel free but don't over due it with the advice. People new to the gym can often get overloaded by comments and knowledge. Direct answers with no fluff. If they want the help they will keep asking. Don't blow smoke up their asses with your horror stories or what not. Just the facts and keep it quick to avoid overturning them.

Stink Factor: 

I cannot stress this enough. Cleanup the equipment when you're done and make sure you wear deodorant and clean gym gear.  Veterans of the gym often forget that they stink or wear the same gear as the previous day. That's offensive and new people will often bail because they don't like the smell.  This is only for those who don't shower and clean themselves. I know most gym goers are super good about this.  Which brings me to the next point.

Shower etiquette: 

I know not all gyms have separate shower stalls. So keep your eyes on your own 'equipment'.  This is just common sense and should be adhered to by everyone.  If you can't help yourself and you gotta look at someones junk in the shower, perhaps you should buy a home gym and stop going to a public one because your rude and disrespectful.

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