But wait a minute – is it really the best way to go about things for all situations? Consider this question : what’s the easiest way to sell stuff online? Look at content managed websites as an example : feature-rich websites, with demanding security requirements, a backoffice area so the site owner can update the content on the site. All of this, while demanding the website to be effortless to use and buy products for website visitors. Responding to all those requirements is no superficial job, and if anything goes wrong, you’re going back to the designer to ask for fixes. Custom-built websites in this light are burdened with so much to consider.

Even so, there’s another alternative to this way which is a lot more money saving, potentially gives you a lot more features, and provides more security, reliability, and stability – shopping cart templates.

Individuals understand nowadays that tailor-made website development oftentimes isn’t necessary and that in many situations, it’s best to adjust your plans even ever-so slightly so they meet a strong, popular and proven web template than to run a risk with a custom-made website design to fit your plans. But why is this? Due to the demands a modern website asks for. You want a robust, well-tested template that powers your website, not recently written code that hasn’t been tested. Not just that, but templates usually are updated often and these updates patched to your website, so your site is following all the present-day technologies presenting your Facebook status on your site.

But maybe most compellingly, templated solutions are much more money saving than custom-built websites. Why drop £4000 on a website when you can obtain one with lots more features for only £500, for instance?

These issues ought to cause you to consider carefully your online business plan and whether to pick out a bespoke site or a templated website.

Sources: data.gov.uk, academia.edu

Treadmill running differs from road running in a number of ways and this should be considered when training. The first obvious difference is the lack of wind resistance when running indoors. Another difference is the surface. Although experts differ on this issue a smooth moving surface underneath your feet is not the same as an uneven stationary road. Most runners agree that running on a treadmill feels different to road. This should be taken into consideration when training.

Is running on a treadmill better than the road? This comes down to preference. Many prefer being outdoors whereas others have environmental, climatic or personal safety concerns making treadmill running an ideal choice.

Firstly let’s look at the psychological factors of running on a treadmill compared to the road. Unless you have a large room for your machine you will most likely to be facing a wall or window within a few meters. Research has shown that runners on treadmills take shorter paces that may be due to the proximity of a barrier or fear of falling off. It does take time to learn how to run on a moving surface and even when confident many runners will tighten their lower backs, again possibly a psychological reaction to staying on the machine.

When comparing physical technique, research has found that when the foot lands on the belt the foot, ankle and shin, become temporarily part of the belt and move backwards from the centre and mass of the body at the same speed. This means the shinbone of the leg landing is not as upright as with normal running and has a greater range of motion.

Treadmill running can be useful for injured athletes, using a mirror can be a good way to observe your technique (although it must be recognised that it is not the same as training on the road).

Whether using a treadmill or road you will need to vary your running program for two reasons. Firstly, if you continue doing the same distance and the same speed you will get less and less benefit as your body adapts. Secondly, you can soon become de-motivated by the same thing week in, week out. Alternating between shorter faster runs and longer distances at a slower pace will help to condition your body and improve endurance, muscle strength and cardio-vascular function. It will also provide you with variety and a different challenge for each session.

I usually recommend runners to use one or the other exclusively, because I see them as different activities.

Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called ‘The Performance Paradox: Challenging the conventional methods of sports training and exercise’ and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com

Another time factor is the preparation of these meals, especially when you factor in trying to get the proper macro and micro nutrients in each meal – protein, “good” fats, the “right” carbohydrates, enough vegetables, enough fruits, etc.

People get very frustrated with all of this and end up taking shortcuts, such as eating only 2 or 3 meals a day. In addition, they have no idea if they are getting enough (or too much) of the vitamins, minerals, essential fatty acids, protein, etc. that they need.

Then they don’t understand why they aren’t building muscle or losing fat. While training properly is extremely important, a lot of people who do so, don’t make the gains they should because their nutritional program is out of wack.

Here are some tips to help you overcome these nutrition obstacles and put you on the correct path toward your health and fitness goals.

Eat 6 Meals A Day

Meal Frequency (i.e., the number of meals you eat each day) could be the most important aspect of your nutrition program. If you do this right you will build muscle, burn fat, and with a proper resistance training program, be well on your way to achieving the body of your dreams.

The thing is, most people know about it, yet few actually follow through with it and put it into action because of the reasons mentioned above.

It takes motivation, persistence, planning, and a little bit of sacrifice. Sounds horrible, doesn’t it? Don’t worry, it’s not. But as I’ve stated before, nothing worth achieving comes easy. Don’t get me wrong, it is simple, it’s just not easy. But it can be pretty painless, if you have the right mind set.

Reason number two – eating six proper, nutritious meals a day takes work. It takes a time commitment, among other sacrifices. And it’s not just the time it takes to make the meals, or the time to eat them. It also involves other aspects of your life.

For example, socializing, going shopping, playing sports on the weekends, etc. If you eat six times a day, you need to eat every 2 or 3 hours, tops. What are you going to do, sit home all day every day so you can be near your food? Of course not.

But you will need to plan ahead. This could mean shopping and then cooking most of your food once a week, putting each meal in a microwaveable container, and then carrying meals to work with you.

You may need to invest in a high quality thermos (or two or three) and make your favorite protein shakes to take with you when you are going to be out and about for a while, or bringing some protein bars with you instead.

This, more than anyplace else, is where supplementation is an absolute life saver. I don’t know how I’d get proper nutrition day in and day out without supplements like meal replacement powders and protein powders such as Muscle Meals and Pro-Fusion by Muscle Link and Optimum Nutrition’s Whey Protein.

I know, eating right may not be easy, but it is necessary if you truly want to achieve your best body, and in the shortest amount of time possible. If you’re like most people, you already eat breakfast, lunch and dinner. So, for starters, consider just adding two snacks to this, preferably a protein or meal replacement shake, or bar. My favorite bars, that recently one a contest in Men’s Health (for nutrition and quality as well as taste) are Tri-O-Plex bars.

You could also consider bringing certain foods with you for snacks, such as fruit, raw veggies (carrots, cauliflower, celery, broccoli and so on). Seeds and nuts like almonds and walnuts are excellent snacks while providing the healthy fats we all need. Cottage cheese and yogurt also make great snacks (preferebly the low fat variety, so that you keep your calories in check). I usually add a few pineapple slices (the natural juices variety, not syrup), to my cottage cheese.

Plan your daily (or weekly) menus. Planning is a crucial part of success for any goal you want to achieve. Your nutrition plan is no different.

Yes, it can be a real pain in the you know what to eat 5 or 6 times a day, but it’s not impossible, and it’s simply a part of the price you pay for a great, healthy body. In fact, don’t even think of it as paying a price. Intead, think of how you’l be enjoying the benefits of being healthy and in shape.

However, with these tips I’ve given you, it can become easier than you think.

If you think planning your nutrition is paying a price, wait until you start having serious health problems from eating improperly and being overweight – heat disease, diabetes and the list goes on. Really, if you think it’s difficult to be healthy and fit, try being fat and sick for a while!

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called “bad” cholesterol, is transported to sites throughout the body, where it’s used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called “good” cholesterol, transports cholesterol to the liver, where it’s altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

There also is some evidence of people in England being
tossed up into the air by a number of people holding a
blanket. These may or may not be the true origins of the
sport of trampolining but it is certain that in the early
years of the 20th century there were stage acts which used
a “bouncing bed” on the stage to amuse audiences. The
bouncing bed was in reality a form of small trampoline
covered by bedclothes on which the acrobats performed
mostly comedy routines.

Trapeze artists

The trampoline itself, according to circus lore, was first
developed by an artist called Du Trampolin who saw the
possibility of using the trapeze safety net as a form of
propulsion and landing device and experimented with
different systems of suspension, eventually reducing the
net to a practical size for separate performance.

In the early 1930s, one George Nissen made a trampoline in
his garage and used it to help with his diving and tumbling
activities. He then felt that he could entertain audiences
and also let them participate in his demonstrations. Thus
were the beginnings of a new sport.

World War 2

During World War 2, the United States Navy Flight School
developed the use of the trampoline in its training of
pilots and navigators, giving them concentrated practice in
orientation such as had never been possible before. After
the war, the development of the Space Flight programme
again brought the trampoline into use to help train both
American and Soviet Astronauts, giving them experience of
variable body positions in flight.

The nature of the activity is natural, easy and rhythmical,
and the power of the bed enables participants to have fun
and excitement by jumping higher than they would normally
be able and to perform many skills landing on the feet,
seat, front and back and also to take off from those varied
landing positions.

Jeb Taylor is a fitness guru. He works out on all exercise
equipment he thinks will help him. Along with bikes and
jogging, Jeb loves bouncing on a trampoline as a fun way to
fitness.

Find out all you need to know about trampolines. How to
use them for best exercise results, and which models to
buy. Daily updated blog of news & articles. Click
http://www.trampolines-101.com/

** Attn Ezine editors / Site Owners ** Feel free to reprint
this article in its entirety in your ezine or on your site
so long as you leave all links in place, do not modify the
content and include my resource box as listed above.

Two of the most popular fitness machines used today are the treadmill and the elliptical trainer. What makes these machines so popular? Why are they favored over other exercise devices?

The treadmill has been around for over a decade and remains popular among novice and seasoned athletes. The reason for its popularity is it is appealing to walkers and runners and it is a relatively simple machine. Anyone can walk, there are no special skills involved.

A newer exercise machine, the elliptical, is gaining on the treadmill in its popularity ranking. It offers the benefit of a total body workout without the impact.

How do treadmills compare with elliptical training equipment? What benefits do each machine offer? Could one of these be right for you?

Elliptical Trainers

Elliptical trainers are relatively new to the fitness equipment industry. They have increased in popularity during the last few years. And rate of growth is surpassing that of treadmills. But, do they deliver what they promise?

Elliptical trainers allow the athlete to burn a similar number of calories as jogging…but without the risk of injury to the back, knees, hips, or ankles. Your feet never leave the pedals. As a result, this type of machine is quite low-impact and goes easy on the joints. In fact, whereas exercising on a treadmill requires your body to absorb the impact force of walking or running, exercising on an elliptical can be compared to running in midair. Running can result in 2.5x your body weight impacting a treadmill.

Because ellipticals are so low-impact and easy on the joints, this type of exercise equipment may very well be one of the best choices for older people or for individuals who are recovering from a joint injury. That may be why it is so popular with us baby boomers, whose joints have taken such a beating over the years.

Elliptical machines mimic the normal elliptical motion of the foot, the extension of the leg, and the rotation of the hip during walking or running. This motion uses all the leg muscles, giving you a total lower-body workout.

But, WAIT! There’s more! Elliptical motion machines ALSO simultaneously work the upper body (unlike the treadmill, which works only the lower body)! As the feet go through their elliptical motion, the hands grip the moving handlebars, exercising the arms. The movement of the dual handlebars mimics cross-country skiing. Now, this particular type of workout may not necessarily pump you up to look like a bodybuilder. However, because you are including the upper 30% of your body in your workouts, the results will be more efficient. (And, those arms will be toned in no time!)

Because elliptical trainers DO work the upper and lower body simultaneously, the heart rate climbs more quickly. Thus, less time is required to achieve more results. The amount of energy expended is optimized. As the legs are being worked, the back, shoulders, chest, biceps, and triceps are also working…making it possible to burn more calories in less time. (An optimal workout need only be about 20-30 minutes long.)

The foot pedals can be worked in a forward or reverse direction. When you change the direction of the pedals, you’ll target your lower body in different ways. It is nice to be able to add versatility to your elliptical workouts, and such a change works to ensure optimal training of the leg muscles.

The intensity level can be adjusted on elliptical equipment to fit your personal level of fitness. Resistance may be added as desired to increase the workload on your legs throughout the forward or backward stride. With such an efficient workout, you can say ‘goodbye’ to flabby thighs and derrieres!

Previous studies have shown that working out on an elliptical unit can trick the body into believing it is working easier than it actually is. Therefore, as you’re burning more calories in less time on an elliptical trainer, your body feels as though it doesn’t have to work as hard to achieve its goals. This phenomenon is known as the “Rate of Perceived Exertion.”
Additional benefits of elliptical training include its ability to build bone density and to inhibit the onset of osteoporosis.

Everyone needs strong, healthy bones. This is especially a concern as we grow older, and our body’s bone mass begins to deteriorate. Elliptical exercise can inhibit bone deterioration and actually improve bone thickness.

An elliptical device is safe to use (i.e. it stops when you stop). It uses very little electricity and is economical to operate. Because of its lesser impact, there is less wear and tear of the machine, making maintenance quite low. It has a small footprint, so it takes up less floor space than other fitness equipment. And, as with the treadmill, it allows you to exercise in a controlled environment for more comfort and convenience.

With all the benefits and the practicality of elliptical training machines, they just might end up exceeding the treadmill in popularity! For more information on elliptical trainers go to Elliptical Trainers Ratings and Reviews.

Treadmills

Treadmills are the most popular fitness equipment. They are simple to use and provide an excellent cardiovascular workout. Treadmills allow you to walk, jog or run, they also can simulate hill climbing.

The two most popular forms of exercising are running and walking. Whether you are a casual walker or a serious runner, a treadmill can accommodate your exercise needs. Set the speed and incline to suite your desired cardiovascular goals. You can do a power walk up an incline or a heart pumping run at high speed.

Most power treadmills offer a number of pre-set programs and intensity levels from which to choose. On these particular machines, you may program in your personal information (i.e. age, weight, height, fitness level, etc.). Then, you may choose a pre-set program (such as ‘killer hill’ or ‘weight-loss’), and the unit will automatically adjust the workout to fit your specifications.

If you’d rather manually begin treadmilling, you can bypass the pre-set programs and adjust the incline, speed, and the time yourself. And, even if you’ve chosen a pre-set program, you have the option of changing the incline level or speed level at any time.

Running on a treadmill with a nicely cushioned running surface provides less impact on the knees, shins, ankles, back, and joints than does running on pavement or on a track or trail. As a result, the runner who uses a treadmill is less likely to sustain a running injury than a runner who runs upon a harder surface. (Nonetheless, a runner’s body will still experience impact when the foot lands on the belt.)

Outdoors, you could possibly trip over a rock or twist your ankle in an unseen hole in the ground. You don’t have to worry about unseen road or trail hazards when exercising on a treadmill. You need only maintain your rhythm on the moving belt.

And the Winner Is!

So which is better, a treadmill or elliptical trainer. Both give an excellent cardio workout and when used regularly will burn unwanted calories.

For a walking or running devotee, the treadmill is the machine of choice. Even if you prefer the great outdoors, the treadmill allows you to continue your favorite sport all year long and in the most inclement weather. A treadmill will reduce injuries since you workout on a flat surface that is cushioned. It can add variety to your workout through various challenging programs. And with heart rate control you can optimize your exercising by allowing your heart rate to control the level of exertion.

The appeal of an elliptical is the combined upper and lower body workout, and the low-impact. You exercise more muscle groups, while avoiding the kind of impact that can result in injuries. For those of us whose knees or ankles just can’t take it any longer, the elliptical trainer is the obvious choice.

So which one do you choose? Depending upon your preference and needs either can be an excellent choice.

Fred Waters has worked in the fitness equipment industry for years. To learn more about treadmills you can visit his Treadmill Rating and Review site.

1) People commit to a New Years resolution to get back into shape.

2) Fanatic runners are faced with sucky winter weather and have to move their workouts outdoors.

But buying a treadmill can be complex and confusing. Like cars, there are countless models, and the question is, do you buy the equivalent of a Yugo or a Mercedes.

There are several important factors to consider when you compare treadmills:

- Match your budget with your fitness level

- Your weight and height

- Desired treadmill features

What Should You Budget

Like most items you purchase, the model you prefer will probably cost more than you imagined. If you go to a mass retailer like Walmart or Costco you will notice a number of treadmills in the $200-$500. Some are not even motorized. These are what I consider throw away treadmills. The come with a short-lived 90 day warranty. That’s because most of them will not function more than 90 days.

If you want a treadmill that will last for the duration, and provide you with a challenging workout, this is my recommendations. For walking you want to spend a minimum of approximately $1,000. This will buy you a solid and stable model that will come with a one year service warranty, a minimum 2 years parts and 10 year motor warranty.

If you are a jogger or runner then I recommend you start at the $1,500 range. A model at this price will include a 20″ wide belt, a minimum 2.5 continuous duty horsepower motor and is overall built with quality components.

For serious runners start at the $2,000 range. You will get a treadmill that has a longer deck for sprinting and interval training. The motor is powerful enough to handle continual use at a high level. The deck and the belt are designed for constant pounding. Models over $2,000 generally have a generous warranty.

Your Weight and Height

Both the weight and height of a treadmill user should determine the model you are considering. For example, heavier users will require a more powerful motor and a reasonably thick deck. I worked for a company that compromised on the thickness of the decks on their low-end models and guess what? Some cracked. The deck should be a minimum of “.

The perfect motor for a treadmill is one that does not strain. It should work effortlessly, otherwise it will eventually burn out and generally be noisy. And you do not want to replace a motor, especially after the service warranty has run out.

When comparing treadmill motors you want to go by the horsepower of the continuous duty, not peak horsepower. Peak horsepower is the maximum horsepower a treadmill can reach. Continuous-duty horsepower is a measure of sustained power during regular use. The continuous motor power is what is consistently delivered during heavy usage over an extended period of time.

Since peak horsepower is usually significantly higher than a motor’s continuous capability, continuous horsepower better helps you determine which treadmill will accommodate your intended exercise use. Generally speaking, the larger the motor the more powerful it can operate at a continuous rate.

Below is our recommendation for treadmill motors. If you are extremely overweight you should consider adding another .5 horsepower per category.

Walking 2.0 continuous duty HP +

Jogging 2.5 continuous duty HP +

Running 3.0 continuous duty HP +

Your height is another important factor. You’ll find budget treadmills built with very short walking/running surfaces. If you are tall you will literally be running off the end.

For average size walkers we suggest a treadmill with a minimum 50″ long surface, if you are over 6′3″, you my want to consider 56″ surface. For tall runners you want to consider models that have 58″ long running surfaces. Nothing is more discomforting then when you feel you are running off the end of a treadmill.

Realize that many manufacturers measure the length by the extent of the deck. That is not a true measurement, since part of the deck is covered by plastic shrouds. You want to know the actual length of the belt surface that you can walk or run on.

Desired Treadmill Features

Folding Treadmill – Treadmills are space hogs, so if you want to conserve on space, a folding treadmill makes sense. Several years ago a fold-up was equivalent to instability. Since then designs and innovations have made the better folding treadmill almost compatible to non-folding models. You’ll find brands like Smooth and Sole that have folding treadmill weighing in excess to 250 lbs. These models have a very solid feel when you walk or run on them, and yet they can save space.

Electronics – The manufacturers are all trying to out do each other with innovative programs. The leader in this arena is Icon Fitness and their iFit programming found on ProForm, Weslo, Nordic Track and their various other brands. Some brands will woe you with fancy electronics and compromise on the quality of the components.

Personally I prefer to manually adjust the speed and incline, but for many having a variety of challenging program adds motivation to their workout. Don’t let the bells and whistle of the programming be a determining factor when purchasing a treadmill. For most, you will manually control your workout, for others they will use 2-3 programs at the most. The one program you probably want is hill training. Interval training is very effective in burning more calories and losing weight.

Heart Rate Control – Using your heart rate to control your workout is not for everyone. But many treadmill owners are addicted to it. The logic is simple, your heart rate determines the level of your exertion. The HRC will increase or decrease the intensity of your exercise and keep it within your predetermined heart rate level. Some experts suggest this technique is the optimum methods for getting in shape. If you are interested in HRC make certain you get a treadmill with a wireless heart rate strap.

These are just a few recommendations to consider. Also crucial is the manufacturer’s service reputation, and overall ratings and reviews of the individual models. So start your new year with a treadmill that will impact your health and well-being.