Garmin Forerunner 25 GPS Running Watch

Anyone looking for a great gift for someone getting started in a power-walking/running fitness program can’t go wrong in latching on to the Garmin Forerunner 25 GPS Watch It's a solid no-frills running watch for new runners that provide the basics of data information, has a long battery life, is waterproof so you don't need to worry about being caught out in the rain while wearing one and best of all, since it's been around a while the price-point is inexpensive!

This is the perfect smart-running watch for anyone looking to begin a training program to tackle a running regimen. The Garmin Forerunner 25 ($99) is a no-frills running watch. The screen is black and white, there's no heart rate monitor (HRM), and it tracks only runs. But the Forerunner 25 gets the basics right and is a solid option for someone new to running who doesn't want or need a lot of bells and whistles.

The Forerunner 25 comes in four color combinations: white/pink, black/purple, black/blue and black/red (the version I reviewed). The black/blue and black/red versions have slightly bigger watch faces (1.57 x 1.85 inches) than the white/pink and black purple versions (1.38 x 1.73 inches); both sizes are 0.55 inches thick. The larger watches also come with a longer-lasting battery.

Like most other Garmin devices, the Forerunner 25 is easy to set up. After creating a Garmin Connect Mobile account, the watch syncs to the app via Bluetooth. Once connected to Garmin Connect, you enter your height, weight and birth date, which the Forerunner 25 will use to estimate the number of calories burned during your workouts.

The Forerunner 25 has a basic design. The 128 x 128-pixel screen is black and white, and though the large numbers have curves, making it easier to see at a glance. It's an upgrade over the Forerunner 15's 55 x 32-pixel screen, which is smaller than most of today's fitness trackers. The Garmin 25 has four buttons: an Activity button (which is a different color than the others) and a down-scroll arrow on the right side, as well as a back button and a backlight button on the left side. Every time you press a button, the watch beeps, which is handy when you're running, but if you like, you can turn this function off as needed.

Like other Garmin devices, the Forerunner 25 features a Move bar that encourages you to get up for a quick walk if you sit for too long. About 250 steps will clear the Move bar. Hitting the back button in the watch's main screen cycles through your daily activity stats: steps taken, daily step goal, miles walked/run and calories burned.

The Forerunner 25 is water-rated to 5 atmospheres, which means you can wear it swimming, though the watch doesn't track swim workouts. If nothing else, you can wear it in the shower without worry.

The basic simplicity of the Forerunner 25 stood out during our test runs, again cementing the fact that this basic running companion is a great gift for anyone looking to get fit and track their progress as they begin their journey into the sport of distance running.

To start a run outside, you hit the Activity button, wait for the watch to get a GPS signal and then hit the button again. Having reviewed devices that require quite a bit of scrolling or touch-screen swiping just to start a simple workout, you can appreciate being able to just press a button twice and go. Plus, the Forerunner 25 typically picked up a GPS signal within 1 minute, and often within 15 seconds. The Forerunner 25 will also track indoor runs, which the Forerunner 15 couldn't do unless you used a foot pod.

The Forerunner 25 supports a few other run types. For example, you can opt to run for a specific distance, time or number of calories burned, and the watch will count down until you reach this goal. You can also use the Virtual Pacer option, set up a series of run/walk intervals or receive heart rate notifications if paired with a heart rate monitor. These are helpful features for users new to running who are using a program such as Couch to 5K, which includes both run/walk workouts and runs that focus on hitting a time target as opposed to a distance target.

The Forerunner 25's menus are set up so that you select these types of runs after telling the watch to look for a GPS signal. This is a nice touch because it means you can pick your workout while you wait for a signal. The GPS was accurate, measuring several runs within a few hundredths of a mile.

Bottom line is, if you’re looking for a gift that will help incent that friend or special person to go after their vision of beginning a running activity program then the Garmin Forerunner 25 GPS watch is the perfect Christmas present to put in their stocking. And what about you, after all, it’s a proven fact that it's much easier to begin and stay committed to a new activity program, like running if you do it with a friend. So why not pick up a Garmin 25 for yourself as well, this way you can both hit the road and trails together, and compare your daily, weekly and monthly stats with each other and use that information to keep pushing yourselves on towards a newer distance and time goals!

Merry Christmas from your fun-running friends here at HeartRateMonitorsUSA.com!

 

This is a followup to a post which we did a few weeks ago on getting yourself out and running for the New Year.  In the body of the post on exercising for the new year, we mentioned the Fartlek technique which enables those who are either looking for a more intense workout or those who have plateaued and need to shake themselves out of their normal routines which their bodies have acclimated themselves to. Below is a condensed explanation on Fartlek and we think, just like the HIIT (High-Intensity Interval Training program) it can work for you in the same way.

Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running."

What's the Difference Between Fartlek, Tempo, and Interval Runs?
Fartlek Workouts, are not only fun to say out loud, but they're fun to run. Fartlek is Swedish for "speed play," and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy, tempo based workouts along with your high intense moves. After a warm-up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover, usually for about a 10-15 minute interval. It's fun in a group setting, as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan and to run at harder efforts but not a specific pace.

Now, we still think using a fitness tracker, especially one that measures your heart rate is an important tool. Especially since you’re going to be subjecting yourself to some intense sprints during your run. You want to make sure your heart-rate is where it should be and in order to monitor this correctly, we recommend the Garmin Forerunner 235 GPS Running Watch 

Benefits: the Stress-free workout that improves mind-body awareness, mental strength, and stamina.

Tempo Workouts are runs, that use some effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy). Again that heart rate monitor is great for monitoring this, once you know that level, you can use it as a mark. This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words. Pace, is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, the wind, fatigue, and the terrain your running on.

Interval Workouts are short, intense efforts followed by equal or slightly longer recovery time. For example, after a warm-up, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop—a controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.
Benefits: Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.

So now that you know just what “Fartlek” training is, start implementing it and spread the word along to your friends and see if they want to join you on a Fartlek excursion. Who knows, you may want to get some t-shirts or sweatshirts made promoting your Fartleking group. If nothing else, you’re gonna be making an awareness statement for a lot of those people that see you and your group pass by and have no idea what the word stands for.

Happy Fartleking!

So, Will I Suffer From Scaling Back My Exercise and Running Routines at this time of year?

Runners DO need a break!  It doesn't matter how old you are or how many miles a week you run, a period of reduced volume and intensity will do your body—and your brain—good. And for many runners, there's no better time to back off than during the holiday season, with its competing time demands and family obligations.

But taking some time off, or just scaling back does NOT open the door to over indulging in all of those holiday favorites.  We believe we spoke enough about the do's and don ts of sampling all those holiday goodies, so we are not going over this here at this time.

"By the end of the year, most people, who are avid runners, are doing their max mileage, whether it's 20, 40, or 100 miles per week, and they've taken their bodies to their maximum level, too," says Jenny Spangler, coach of the Jenny Spangler Racing team in Chicago.  "Waking up early day after day to run can eventually lead to burning out, no matter how tough you are."

How long you choose to back off is up to you—a newbie running 10 to 20 miles a week may feel rejuvenated after two to three weeks of scaling back, while a hard-charging marathoner may need up to two months of easy going. Don't quit exercising entirely, or coming back will be more difficult. Instead, try these ways to tone things down so you're rested, recovered, and ready for a fitter, faster 2017.

During your break, you need to inject some speed to keep your legs and lungs strong—this will also help ease the eventual return to your regular running routine. "Fartleks are a great way to maintain some leg speed without stressing your body or mind too much," says Spangler. "There are no time, distance, or pace goals involved; it's only about the effort."

Once or twice a week, in the middle of a run, do five fartlek pickups of up to three minutes each, at a pace that feels moderately hard. Jog between each for as long as it takes you to recover. If you're running with friends, take turns initiating the pickup and determining how long and how fast to make it.
Once or twice a week, in the middle of a run, do five fartlek pickups, of up to three minutes each at a pace that feels moderately hard. Jog between each for as long as it takes you to recover. If you're running with friends, take turns initiating the pickup and determining how long and how fast to make it.

And What is Fartlek training? Well, this is a topic for another blog.

LONG RUNS MAXIMIZE YOUR TIME
Putting long runs on the shelf for a while not only gives your running muscles more time to recover from a year of steady running but gives you more free time to spend with the family or to tackle long-neglected, demanding household tasks, such as your leaf-choked gutters. After you cross-train for a week or two, run no longer than 30 to 40 minutes at a time for two weeks. For the remaining three to four weeks of your scale-back period, your longest run should be one-third to one-half the distance of your pre-break long run.

TIME GOALS
It may seem strange to schedule an event when you're supposed to be taking it easy, but the opportunity to race with zero pressure can be liberating and fun too. Without the stress of “I must perform”, you'll be free to soak up the vibe happening around you at the event, pace will be slower, your friends or family members can be a part of it, you can cheer on fellow runners, and revel in the post-race party. Find a local Turkey Trot or Jingle-Bell Jog, encourage a buddy to join you, and leave the watch at home.

The main goal here is to scale back and enjoy this time off, you’re not pulling the switch on exercising completely, and you’re just dialing back on the intensity and the regimen of that early morning or after work training venues at the gym or taking to your regular trails.

So, the bottom line is, NO, you won’t hurt yourself by scaling back during the holidays this year. In fact, you’re going to be helping yourself by giving your body a rest. Enjoy the holidays, eat smart and stay loose with some small running/jogging, or walking periods just to remind your muscle groups that they are still needed for when you get back into your normal exercise/training routines.

A key point in this is to set yourself a “Startup” goal on when you're going to get back into your fitness mode. This depends on you and how intense your previous workout schedules were. It’s hard to scale back but it's also just as hard to re-commit to your old routines, that is why you need that ‘Startup” date set in stone.

You might want to give yourself an incentive, to get back to the grind by getting yourself a motivation gift. Maybe a new pair of running shoes, a new running outfit, one that’s made for the winter training climates in your locale or maybe, just maybe that new fitness monitor. For some ideas, you can always go to https:www.heartratemonitorsusa.com  and select that perfect incentive gift you’ve been putting off.

Enjoy the Holidays from the gang here at HeartRateMonitorsUSA.com!

 

The leftover turkey isn’t even cold when we start cranking the Christmas music, scheduling holiday parties, and shopping for perfect gifts.

And the food -- Oh the food. All of our favorite holiday flavors are out on parade. From gingerbread-flavored everything and cookie assortments to cheesy appetizers and bacon-wrapped entrees.

The rest of the year, we say, “I’m watching what I Eat and Exercising,” but this month, we announce with confidence and a mouthful of sugar cookie, “It’s the holidays!” And we’re so right. It is the holidays and it’s okay to cheat a little. But, you don’t have to throw away 11 months of progress in the 25 days before Christmas.

Here, are few tips on how to fully enjoy the holiday season without starting the New Year off with pounds to lose.

1. Exercise in the morning to avoid scheduling conflicts: The holidays are an exceptionally busy time for most of us. Between the parties, out-of-town trips, and time spent at the mall, it can be difficult to fit in your regular exercise time. However, maintaining your routine is critical to avoiding holiday weight gain. If possible, opt to workout in the morning. Doing so will reduce the risk that your busy holiday schedule will keep you out of the gym. A morning workout will also set the tone for your day. You’re more likely to resist the random cookie or treat if you’ve started your day in a healthy way.

2. Hydrate to curb your eating: Many times, dehydration can trigger hunger pangs. Drinking water not only reduces dehydration-related cravings, it can also curb overeating. Before you indulge in a holiday meal or dip into the appetizers, drink a glass or two of water. The water will help you feel fuller faster, meaning you eat fewer calories.

In a study conducted by researchers at the University of Birmingham in the U.K., obese participants were asked to drink 16 ounces of water 30 minutes before each meal. After 12 weeks, the volunteers lost nearly 10 pounds each, on average. While it may not be your goal to lose weight, but rather maintain through the holidays, drinking more water is likely to help.

3. Plan ahead to stay in control: You’ve heard the expression, “If you fail to plan, plan to fail.” This certainly holds true when it comes to maintaining your level of fitness during the holidays. It can be easy to take the “all-or-nothing” approach when it comes to diet and exercise. But, don’t binge and be lazy throughout the whole month of December, or you’ll be sorry in January. Take control of your workouts and cheat in moderation. 

If you know you have extra commitments on the calendar or you’re traveling for the holidays, mark these dates and plan accordingly. Schedule every workout for the month of December and make it a point to stay on track. It might be helpful to give yourself a couple floating rest days so you don’t feel like a failure if you simply can’t make it to the gym.  And remember, traveling, if planned out right, even though you're on the road, or on a plane, you can still make use of just walking around and taking in some of the sites before you need to arrive at your committed festivities.  Using an Activity Monitor during all the busy rushing around is a great way to keep you motivated and tracking your movements, or lack there of, in order to remind you to get moving. One great Activity Monitor is the Fitbit Charge  Everyone needs some reminders to keep themselves on track and with the Fitbit Charge, the only thing you need to remember is to keep it fastened to your wrist!

When it comes to your diet, set guidelines for yourself, you know you’ll be indulging. Plan your cheat meals around the days when you know you’ll be dipping into some extra indulgent apps or drinks. To help you stay in control, set some limits for yourself before filling your plate. For example, resolve to put just three of your favorite foods on your plate.This will keep your cheat meal from turning into an all-night binge. 

4. Make a pact to stay motivated: During the holidays, it can feel like you’re the only one trying to stay on track. Watching everyone else pig-out or stay couch-bound will likely make it easier for you to follow suit. Be accountable to a fit friend or family member during the month of December. Encourage each other to enjoy your favorite treats, but in moderation and maintain your exercise routines, the best you can. When you’re visiting family or friends, try asking them to exercise with you!

5. Don’t avoid the scale: When you feel yourself slipping with diet or exercise, it can be all-to-easy, to dump your resolve until after you ring in the New Year. Instead of packing away your scale to avoid the guilt, continue to monitor your progress throughout December. If you see the numbers rising or see your muscle tone fading, don’t body shame, but do use it as a reality check to make some changes. Increase your water intake, be vigilant with your exercise, and eat a few more salads that week to help you get back on track.

6. Stock healthy snacks in the house and on the go: A house full of sweet treats and high-calorie foods will test anyone’s willpower, especially if your stomach is already growling. Make it a point to stock your fridge, car, and workspace with healthy options that you can grab easily when you’re craving some holiday snacks. Satisfy your hunger first, then if you want to cheat just a little, go for it!

7. Bring healthy treats to the party: When it's your turn to bring the goodies, don’t be afraid to bring some green. You can stick with an easy veggie tray or fruit plate, or get creative with healthy spring roll bites or cauliflower breadsticks. This way, you know you’ll have at least one healthy option to fill-up on at the party. Remember, for this the internet is your friend!  There are hundred of tasty, healthy foods that will still give you that crunch, just not the calories that go along with a bowl of dips and chips!

8. Set a challenge: The turkey trots may be over, but you’re likely to find a candy cane run or Santa dash near you. Make a 5k or 10k a holiday tradition with family and friends! It will help you burn off extra calories and motivate you to keep up with your training. Not sure where to find a race? Did I not mention the internet is your friend??

9. Fill up on the good stuff: When you’re indulging in holiday meals, fill most of your plate with lean proteins and veggies (FYI: green bean casserole and fried onions don’t count as veggies). Cut the hunger pangs with the healthier options and then reach for your high-calorie favs. You’ll end up feeling more satisfied and less guilty at the end of the meal. Pairing the carb-laden goodies with healthier proteins will also help keep your blood sugar in check, which means you’ll reach for fewer leftovers later on.

10. Limit alcohol: It might be difficult to resist the big bowl of spiked eggnog and warm-you-to-the-core hot toddies, but make alcoholic drinks like these the treat, not the norm. These winter warmers can contain upwards of 500 calories each.

Even if you’re enjoying the low-cal drink options like vodka sodas, the alcohol can lower your inhibitions, which means you’re more likely to snack on higher calorie foods or reach for holiday leftovers a bit too soon.

11. Have a backup plan: It’s a good idea to plan your workout schedule for the entire month of December, always come prepared with a backup plan. If you didn’t anticipate skipping the gym, you can still get in a great workout just about anywhere -- even if you’re short on time. Be prepared for kinks in your workout schedule, but remember, things do happen and in the long run its worth the effort to think things through so you can have the time you need to get your workouts in.

The average person gains 1-2 pounds during the holidays and doesn’t ever lose it -- but you don’t have to be “average.” Maintain your weight or even shed a couple pounds this holiday season by tightening your routines and remaining accountable to your diet goals.