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Webmaster | 9. October 2008 @ 13:00

As our lives become more complex, we need creative time-management twists to juggle all the things we want to do. This article will give you tips on how to fit exercise into your busy schedule, even if you have a sedentary lifestyle.

The first step is to drop the all-or-nothing, perfectionistic thinking that says "It has to be at a gym. It doesn't count if you don't breathe hard. It doesn't count if you don't do it for at least 30 minutes non-stop etc. Any physical activity is more beneficial than NO physical activity. So open your mind and let's create new solutions.

We all get stuck from time to time sitting at our computers, waiting for one thing or another:

*Long print jobs

*Slow or large downloads

*Large files to open

*Inspiration on what to write or do next

*Instant messages

*iPod Updates

Here's how you can put that time to use:

1. Get a medicine ball and/or exercise band at your local sporting goods store or on-line.

2. Put these items near your computer in an easy to reach location.

3. Begin compiling a stack of exercise ideas from magazines or books which you will also keep near your computer (consider starting a three-ring binder so you can easily find the book and flip through it at will).

4. When you encounter a wait period (or just need a little break), do a set of arm or leg exercises. Heres a list of ideas to get you started:

Chest Press: Strap an exercise tube around the back of your office chair and do occasional chest presses. Hold one handle in each hand and position your hands so they are at chest level. Sit up straight. Push forward and extend your arms straight in front of you or, for variation, cross your hands in front of you. Repeat 10-15 times or until you become fatigued.

Overhead Tricep Lifts: Hold a 3-5 pound medicine ball in both hands. Lift it over your head with arms extended. Bend at the elbows and slowly lower the ball so that it ends up behind your neck. Continue lifting the ball from behind your neck to over your head. Use slow, steady, controlled movements. Repeat 8-10 times or until you become fatigued.

Bicep Curls: Depending on your strength level, you can use one or both arms for this exercise. Hold the medicine ball in your hands in front of you as if you are offering a gift to someone or holding a large cup or bowl in your hands. Your arms should be in an L shaped position at your sides. Bring the ball up to your chest slowly and then back down slowly. If you are strong enough, you can also do one arm at a time lifting the ball from the L shaped position up to your shoulder and back down again. Repeat 12-15 times or until you become fatigued. Perform equal amounts of repetitions for each arm.

Leg Lifts: Stretch your legs out in front of you and put your ankles and feet together. Place the medicine ball in the cradle created by your ankles so that the ball is resting on the top of your foot and your lower leg at the same time. Depending on your strength level, you can do this exercise a variety of ways:

Lower Leg Lifts: Lift your legs from the floor until they are almost completely extended. Maintain a small bend in the knees, do not lock your knees. For more of a challenge, hold your legs in the lifted position until you begin to feel your muscles shake or burn, then lower. Repeat 10-15 times.

Full Leg Lifts: Scoot up in your chair so that your buttocks are almost at the edge of your seat. Put your hands on the armrest to support your body. Extend your legs in front of you with your knees slightly bent. Lift your legs as high as you can off the ground. For extra challenge, hold your legs in place before lowering. Be sure to continue sitting up straight as you do this exercise and hold in your abdominal muscles for support.

Copyright 2006 Sheri Zampelli

About The Author: Sheri O. Zampelli, M.S., CCH is a clinical hypnotherapist in private practice. She is the author of From Sabotage to Success How to Overcome Self-Defeating Behavior and Reach Your True Potential. She helps people create liveable solutions for their weight and eating challenges. For more information, visit her website at http://www.donateyourweight.com.

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Webmaster | 14. September 2008 @ 13:00

Home exercise programs are a great way to keep fit and lose weight. Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program?

The Convenience Factor:

Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience.

Inexpensive:

There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day.

All levels:

Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone.

Variety:

It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast.

Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. Weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.

About The Author: Tina Titas is a columnist for http://www.FunExerciseVideos.com -- where youll find the best exercise videos as a great price.

HT~ Exercise :: Comments (0) :: Link
Webmaster | 31. January 2008 @ 16:02

Crunches. He's going to tell me to do lots of stomach crunches isn't he? Man if I hurt my neck doing another pointless crunch I swear I'm gonna.That is what many people think when they first hear someone telling them the secret to flat toned abs. And I�m right there with you. Crunches are boring, unproductive and shockingly ineffective compared to the two techniques I'll reveal later in this article.

The truth is the most effective abs exercises are performed Standing Up. But no gym instructor or personal trainer will tell you that and the reason is, most don't know. Pilates and stability ball instructors are perhaps closer to the secret of the six pack than anyone else. In both, you are taught basic pelvis and abdominal tension, but they never get further than that. They never get to the good stuff.

The secret to a well toned waist, a firm trim tummy, and strong sexy six pack � is all contained in 1 word - Isometrics. Isometrics, defined as the contraction of a muscle without moving the joint, is the scientifically proven fastest way to build strength and muscle.

Before I explain step by step how to perform an isometric contraction for the waist I wasn�t to explain a little bit about the actual muscles you will be working. One you will be familiar with, and it�s the less important of the two. The other, well it�s crucial for developing a flat stomach.

In the following exercises we will be working the Rectus abdominus and the Transverse abdominus. The Rectus is commonly called the six pack. It�s a sheet of muscle running from the base of the rib cage (sternum) the pelvis. It gets the six pack look from the tendons running across it. Here's the thing though - the rectus naturally curves outwards when developed � meaning you get a muscle belly!

So how do you keep it in tight and flat and develop the coveted washboard look? That is where my friend the transverse abdominus comes in. He connects the rectus to the lower back and effectively pulls the abs inwards, towards the spine. The problem is very few people even realise they have one, and those that do don�t know how to train it.

Well here's how�.

The 7 Second Stomach Flattener

1. Stand or sit tall and straight. 2. Breathe in and as you do so pull in your stomach. 3. Keep this tense and held in place 4. Contact the abs as hard as you can, you rib cage will dip down slightly and your pelvis may rotate upwards 5. Breathe out making an 'sssss' � this will cause inter-abdominal contraction 6. Continue this for 7 seconds. 7. Once finished keep the stomach in tight and repeat ten times. 8. Do NOT relax the stomach until completely finished all 10 reps.

The All Natural Tummy Tucker *Do this ONLY on an Empty Stomach*

1. Stand up straight with your feet wider then shoulder width. 2. Exhale all the air form your lungs 3. As you do so bend over as though trying to touch your toes 4. Once you are as low as you can bend and have breathed out all the air you can, pull in your stomach as much as you can 5. Hold this tension and slowly stand up 6. You want to keep you stomach in as tight as you can 7. Tense your stomach keeping it in tight. 8. Hold for ten seconds. 9. Slowly relax and capture your breathe 10. Repeat 10 times.

That�s it. You just need those two exercises and they can be performed virtually anywhere. You can practice in the shower, in the car, in the office, anywhere.

Now I will mention one thing � you won�t see visible results if you have a high body fat %. You will of course feel the results and quickly too. Your stomach will naturally begin to pull inwards, and become firmer. But guys you need your body fat % close to 8% and gals you need it about 12% to really see chiselled definition.

The best way to do this is enjoy a nice walk, first thing the morning before breakfast. Refreshing, invigorating and slimming, and combined with these two exercises which will improve digestion and fat burning you�ll be trim and slim in no time.

Copyright 2006 Paul J. O'Brien

About the author:I'm Paul J. O'Brien, the owner and chief instructor of http://www.isometric-training.com/Article2, The ONLY Online Resource dedicated to Isometrics ' The scientifically proven method for developing rock hard muscle, serious strength and rapid weight loss. Check out http://www.isometric-training.com/Article2 NOW for your FREE fully animated exercise guides and e-book! Don't forget to log your success story to be in with a chance to win 2 weeks FREE Online Isometric Training!

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Webmaster | 2. January 2008 @ 16:02

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.

A majority of us wait until we are thirsty before we drink water. Keep in mind, this way isn't a reliable gauge of the water needs for the body. By the time you are thirsty you have already lost two of more cups of the body's water supply. Therefore, drinking water regularly is much better than simply waiting until you are thirsty.

It is very important that you don't substitute beverages with alcohol and caffeine for water. The reason behind this is that those types of beverages act as a diuretic and can cause you to lose more weight through increased urination. You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.

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. By drinking a glass or more of water before you go to sleep, you can wake up with your body functioning as it should be.

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.

Always make it a habit to drink water on a daily basis. You should keep a bottle of water with you at all times and drink it throughout the day. You should also teach yourself to drink water instead of other beverages that don't replenish the nutrients your body needs.

About the author:Mohamed Rabea - Online Tips and Resources! http://gncwheyprotein.wheyproteinlive.info http://wheyproteinshake.wheyproteinlive.info http://isopurewheyprotein.wheyproteinonline.info.

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Webmaster | 6. November 2007 @ 16:02

Pilates is a body fitness system that was developed in the twentieth century by J Pilates. He named the method The Art of Contrology, which references the way the motions promotes the use of the mind to control the muscles. It is an exercise system that centres on the core postural muscles that help keep the body balanced and are essential to providing support for the spine.

Pilates can aid in losing weight by toning your body and conditioning your muscles. Large people that need to lose weight may find it to be a great alternative to regular conditioning classes at the local gym.

There are 2 ways of doing pilates. Either on a mat on the floor or you can use the reformer machine. Both techniques requires trained pilates instructors to teach you individually or as part of a larger group.

This type of pilates exercise is great for older people as well as improving balance and flexibility and also great if you have arthritis or any other joint immobility problems.

In pilates exercises a totally new awareness is discovered while using the body mind connection to be able to perform the movement properly. The movements focus on strengthening the powerhouse muscle groups: your lower back, abdomen and buttocks and help you tone and lose weight in these areas as well.

The best part of all is that whatever your current fitness level or your muscle strength, any normal person can do pilates. It is a very safe method of exercise. The movements are based upon dance and yoga exercises and emphasises body alignment as well as body awareness the same way dance exercises do.

To keep your muscles flexible is of great importance if you are overweight. The more lean muscle mass of your total body composition you have, the more fat mass you will burn on a daily basis. If you don't have the discipline to workout by yourself and lift weights to keep your muscle mass from disappearing completely, pilates is a great alternative.

If money is the option, mixing both might be what would fit your budget and your schedule to tone and shape your body effectively. Pilates is not for anybody who is trying to build size or increase muscle mass in any larger volume. Pilates is usually performed over hour long sessions.

About the author:

Article by John Glover of http://www.information-on-pilates.com ( The Pilates physical exercise information resource )

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Webmaster | 3. September 2007 @ 16:17

Like most people when I was younger it seemed I could eat anything and not really ever gain weight. Well now that I'm in my forties it appears that those undisciplined days are over for good. After doing a little research I've come to the conclusion that my lack of activity and slowing metabolism is to blame.

Wanting to lose some weight I went out to look for that magic weight loss plan that would offer a painless process for losing weight. After reading and trying several programs I realized that they all seemed to have the same common theme � lower your caloric intake and get off your butt and do something.

If you need to lose some weight, I recommend that you pay close attention to what you eat during the day. Go ahead and count up all of those calories you take in and calculate how many minutes you exercise. It won't take very many days for you to figure out that you take in to many calories and don't exercise enough. Use the information below to help you figure out where you want or need to be.

Calorie Requirements Resting Metabolic Rate represents the minimum energy needs of the body, for day and night with no exercise. Sedentary includes occupations that involve sitting most of the day. Light includes activities, which involve standing most of the day. Moderate may include walking, gardening, and housework. Active includes an occupation that requires manual labor and/or participating in a daily exercise program.

Daily calorie allowance:

Men: Resting -- 12 per lb. body weight. Sedentary -- 16 per lb. body weight. Light-- 18 per lb. body weight. Moderate -- 21 per lb. body weight. Active -- 26 per lb. body weight

Example: I want to reach a weight of 180 lbs, to do so I plan on being moderately active, so my daily caloric intake should be 21 x 180 = 3780 calories per day.

Women: Resting -- 13 per lb. body weight. Sedentary -- 14 per lb. body weight. Light -- 16 per lb. body weight. Moderate -- 18 per lb. body weight. Active -- 22 per lb. body weight

Example: If you want to reach a weight of 130 and maintain that weight and plan on being moderately active, then your caloric intake should be 18 x 130 = 2340 calories per day.

Lastly, no matter what you decide to do go ahead and engage in regular physical activity and reduce sedentary activities to promote health. Good luck!

Copyright 2006 Dennis Watson

About the author:

Dennis Watson has been helping others promote their products or services for years through his Free Classifieds website => www.zeoh.com

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Webmaster | 27. May 2007 @ 16:17

Many fall short of their ideal level of fitness because they either do not set goals or set totally inappropriate goals with only one likely outcome - failure. Yet if you spend a little more time on setting your goals you will increase your chances of success and the rewards will be greater.

If you do not put enough thought into the goal setting stage of your plans you are more likely to fail. A carefully chosen goal, whether to do with your fitness, career or personal life will motivate you to stay on target and also add another factor to your training - it will engage your mind.

Your training and sport should be viewed as part of your personal development and not as a separate physical activity. Many individuals regard their sport and exercise as a way of taking a break from their intellectual pursuits and train their "mental" and "physical" self separately, but do you really perform at best by splitting yourself in two? Does taking the "mind" out of physical activity result in mindless action? Skills and abilities learnt from participating in your sport can translate back to your personal and professional life; it also works the other way around.

Choosing the right goal for you

A goal is a wish to achieve something you regard as worthwhile that represents a challenge. It will be a target beyond your current ability requiring a substantial effort on your behalf to attain. Once you have reached your goal it will be an achievement to take pride in and drive you on to achieve a higher level.

Whether conscious of it or not, most will have a goal in mind that determines what we do. It may be for a quiet, comfortable life, earn more money, look good, get fit or all of these. I believe it is important to have goals as a way to motivate and encourage continuous self-improvement but the goal itself must be carefully thought out before you set off on your journey toward it.

A goal should -

be something you know is achievable and provides you with the motivation to train.

have a specific target so you know when you have achieved it, for example, completing a 10 k run, making the first team or getting a black belt in a martial art.

involve doing an activity you can enjoy and benefit from.

be shared with the people around you so they will ask you about your progress adding to your motivation.

be broken down into smaller tangible steps so each stage represents a tick in a box allowing you to take satisfaction from the journey.

provide you with the opportunity to experiment and learn.

challenge your intellect as well as your body.

A goal should not be..

impossible or unrealistic

plucked out of the air just because it sounds good. "I want to run a marathon" is fine if you like running and are prepared to put in the time, but if you are not going to enjoy the months of training that lie ahead it is not a good goal to set.

given an arbitrary target without any meaning such as increasing your trips to the gym to 4 times a week, this doesn't meet the criteria of the should be's above. However, this might be a subset of a goal that will enable you to achieve the big one.

too easy and require little effort.

set in concrete and non-negotiable. Be prepared to re-assess your goal and your reasons for achieving it. Don�t suffer needlessly and struggle to achieve a goal that will adversely affect you, your family and your friends.

detrimental to your health.

Once you have decided your goal ask the following questions to clarify your reasons for selecting it.

Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning right up to achieving fame and fortune.

How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.

How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?

When you are satisfied with your answers write down your goal and then underneath add �How I am going to achieve this?� This will include steps to take you closer each day to your ultimate goal. List things that need to be done in preparation such as

buying new kit, research, finding useful sources of information/ advice, getting professional help, joining a sports club and getting a check-up from your doctor

Be sure that each step on your action plan is clear and contains just one action so you can tick the box when it�s done. Be methodical about your preparation and do not be tempted to rush straight into your training, the well known business mantra is just as applicable here � proper planning prevents poor performance! A good plan also helps you keep your mind focused on the task in hand increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan. You may wish to promise yourself a reward on successful completion but do make it relevant to your long-term goals. A weekend in Chicago to run the marathon would give your motivation for running a shot in the arm, whereas an all-you-can-eat meal on reaching your target weight would obviously set you back into bad habits. However, if you have chosen an appropriate goal and planned accordingly, the experience of the journey and achievement in itself will mean more than anything � although it�s nice to have some icing on the cake!

How to achieve your goal

At this stage all you have in front of you is a sheet of paper with your goal at the top and listed beneath your individual steps to get you there. Put this in a place where it can be seen. You may need to return to this on occasions when things may not be going too well and your motivation has taken a knock.

In addition to this important record keep a diary of your progress and include:-

what you did you set out to do

what you actually achieved

how you felt

what you learnt

The last point is crucial to achieving your goal. Be flexible and learn from your experience. If something doesn�t appear to be working, don�t try any harder using the same approach. If banging your head against a brick wall isn�t working, don�t bang it harder!

Be prepared to change your approach, method and technique is you feel you are getting nowhere fast or it�s starting to hurt. There is little to be gained from injuring yourself in the pursuit of a goal that is meant to improve your quality of life.

If your enthusiasm dips, return to your goal sheet and training diary to remind you of your objectives and the passion you felt when starting out. As you draw nearer to your goal start planning ahead for your next self-improvement activity. I always find this helps with the final stages as you can start to see yourself moving onwards and upwards towards a higher achievement.

About the author:

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.

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Webmaster | 8. May 2007 @ 16:17

Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.

The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don't automatically assume it is true unless studies back it, or specific quantitative results are shown.

After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.

Myth 1 - Doing crunches, or abdominal work will decrease fat in the stomach area (If you do thousands of crunches, then you will have a flat stomach.)

This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day, and voila!

Please note, dear reader, you can't SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don't have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.

The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.

Myth 2 - Lifting heavy weight for 8-12 reps will build big muscles (especially women.) You should lift very light weights and do a lot of reps, 20 +.

This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.

If you increase intensity regularly, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy with the progress you have made, and then maintain the same intensity level.

Women, generally, don't have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won't build big muscles. Ladies, please don't worry; challenge yourself in the gym.

Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn't.

Visit Wellness WORD Newsletter in Multimedia at http://www.WellnessWord.com

Myth 3 - For resistance training, you need to do 3 sets of 10-15 reps, 3 exercises per body part, and a frequency of 3 days per week.

Where the heck did 3 come from? 3 X 3 X 3? I think someone, many years ago, decided 3 was a good number to use, and people started to believe in this myth.

How many sets are really needed? According to scientific studies, the exact number of sets needed to stimulate lean tissue development is one, if preformed at 100% momentary muscle failure. A single all out set is the ideal stimulus to trigger lean tissue development. All other sets only hinder the recovery process when lean tissue develops.

Rest- people generally don't get enough rest between workouts. Please be aware that the higher the intensity, the more rest is required between workouts to allow lean tissue development. If you workout (strength train) too soon, before you are fully recovered, you will short circuit your results.

It is better to wait longer between workouts, then to workout not fully recovered.You WON'T lose your muscle tissue if you don't workout for 2 weeks.

Ideal rest times (depending upon intensity) are anywhere from 3 - 10 + days between strength training workouts.

You will need to track your progress to determine when your gains cease. When progress stops, increase your rest time even further.

If your strength keeps increasing during each workout, you are assured of getting optimal rest between sessions.

Myth 4 - All I need to do is cardiovascular training to be in shape.

Wrong! Please don't make this mistake! Cardiovascular exercise is only one piece of the workout puzzle. To design an optimal fitness program, incorporate cardiovascular exercise, strength training, and flexibility into an efficient, results producing program.

Cardiovascular exercise will do very little to increase your flexibility, and maintain or increase your lean tissue. If you avoid any of these three components, you are decreasing your results by one third.

As a result of the aging process, on average, 5-7 pounds of muscle is lost each decade, that is, if you don't strength train.

Myth 5 - All fitness equipment is good if you use it.

All fitness equipment is not created equal, especially home fitness equipment advertised in infomercials. Some pieces of fitness equipment are not well built, and can cause injury to specific individuals resulting from medical limitations.

My advice is to clear your exercise program with a physician prior to exercising or buying home gym equipment.

Home Gym Shopping Secrets is a great consumer awareness guide to rely on prior to purchasing home gym equipment. This guide will take you by the hand and show you what to buy, what to avoid, and why.

Home Gym Shopping Secrets http://www.HomeGymShoppingSecrets.com

Another tip I recommend is never plan an exercise program without input from an Exercise Physiologist, Certified Personal Trainer, or Physical Therapist.

Read many more fitness articles

http://www.info-fitness.com

About the author:

Jim O'Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for Wellness WORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a well known, world wide multimedia newsletter called Wellness WORD, published online every other week promoting the health and fitness truth.

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Webmaster | 22. February 2007 @ 16:17

Regular exercise will help protect you from chronic disease, improve your mood and decrease your chances of injury. The older you are, the more you have to gain from exercise.

All it takes is 30 minutes a day, 5 days a week.

Everyone tries to exercise, but most people forget about their body once they have finished the exercise. If you are not careful about your post-workout routing, it will come back to haunt you.

After a workout, exercising for several minutes at a low speed helps blood to be redistributed throughout the body consistently and prevents the dizziness, sickness, and muscle cramps that sometimes occur after exercises.

In addition, you need to supply your body with water and carbohydrates after a workout. Carbohydrates help regenerate muscles, increase stamina, and prevent fatigue. A few good examples of high quality carbohydrate foods are bread, rice, jam, fruit, vegetables, table sugar, potatoes, and sweets.

It's also important to cool down your muscles after exercising by stretching them. Stretching improves flexibility, lessens soreness, and improves circulation. Here are a few tips:

~ (1) Hold a static stretch for twenty to thirty seconds.

~ (2) Stretching positions should be repeated after the cool down period to enhance muscle strength and flexibility.

~ (3) Include some deep breathing exercise in your cool down routine to oxygenate your system.

~ (4) At the end of any strenuous physical activity, gently bring your breathing down to normal. Walking and easy indoor cycling are great follow-ups to a workout. Both of them allow you to hydrate yourself and also put on warm clothing.

These four tips will help you avoid mishap after a strenuous workout session. However, mishaps still occur and cause problems like muscle pain, or in older individuals, arthritis.

Osteoarthritis is the loss of the body�s shock-absorbing ability. It is a degeneration that is part of the aging process. And when a person who has osteoarthritis exercises, there can be problems.

This can be a serious problem since regular exercise is recommended as a good way to fight a host of medical conditions associated with aging. But now there is hope for people suffering from osteoarthritis too.

There are products, such as Phosoplex�, available that help counter the effects of osteoarthritis. Phosoplex� is able to Rejuvenate the body and combat the aches and pains associated with the deliberating affects of osteoarthritis.

It is also effective in countering the muscle pain that often accompanies workouts. Phosoplex� is available at Amazon and at http://www.BODeStore.com. So enjoy your workout without worrying about the future.

About the author:

Kamau Austin is a health and fitness enthusiast and advocate. He writes on a regular basis on timeless health and fitness tips at the Fit After Forty Blog. See more useful health and fitness news and tips at� http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

kamau@searchengineplan.com

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Webmaster | 24. January 2007 @ 16:17

Power walking is the new jogging. It is seen as a safer alternative to running with similar health benefits but at a lower intensity. In thirty minutes you can burn up to 250 calories and give you a great cardio-vascular workout. It sounds too good to be true! In fact, I think it is. Its supporters claim it is less likely to lead to injury than running but I would argue that the advice given to power walkers can lead to long-term problems.

Walking is a natural activity that the majority of us can manage from an early age until the end of our days. But what should be an easy, natural activity has been transformed into a �proper exercise� by creating a technique that increases the amount of effort required. Let's look at some of the advice.

1. Keep your head up, back straight and body aligned. - How would you follow this advice? I see people tightening their backs and fixing their posture. How do you know if your back is straight? If you knew how to align your body it would already be aligned!

2. Stride out, but don't lengthen your stride so much that your knees lock, which can lead to injury. - Any attempt to stride out will land your foot in front of your body increasing the stress on your knees. Whether running or walking your feet should land under your body and your head.

3. While walking with hand weights or weighted gloves�.. - What does walking with weights added to your arms or legs do to your body dynamics? How does it change your normal walking or other activities? You will build muscles to be used in a way that is not your natural movement. You can even buy weighted vests!

4. Pump your arms. - This action is generally done with the shoulders raised adding tension to the neck.

Do you need to do any of these actions to walk? Are they going to aid free, natural movement? On the contrary, they are most likely to interfere with breathing, movement of the joints and the action of reflexes that would coordinate the activity for you. I admire the commitment of the many people I see power walking whilst I�m out running but I firmly belief they would be far better either running or just going for a �natural� enjoyable walk and still keep fit anyway.

I see people who use power walking with tight back and stiff joints through getting into the habit of applying too much effort in all their activities. Excessive muscle tension can lead to a reduced awareness of your own body resulting in biomechanical difficulties. If you walk tall (without trying to tighten your back) and let your and swing from your shoulder joints and your legs from your hips it makes for an enjoyable activity.

About the author:

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.

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Webmaster | 23. January 2007 @ 16:17

Regular exercise will help protect you from chronic disease, improve your mood and decrease your chances of injury. The older you are, the more you have to gain from exercise.

All it takes is 30 minutes a day, 5 days a week.

Everyone tries to exercise, but most people forget about their body once they have finished the exercise. If you are not careful about your post-workout routing, it will come back to haunt you.

After a workout, exercising for several minutes at a low speed helps blood to be redistributed throughout the body consistently and prevents the dizziness, sickness, and muscle cramps that sometimes occur after exercises.

In addition, you need to supply your body with water and carbohydrates after a workout. Carbohydrates help regenerate muscles, increase stamina, and prevent fatigue. A few good examples of high quality carbohydrate foods are bread, rice, jam, fruit, vegetables, table sugar, potatoes, and sweets.

It's also important to cool down your muscles after exercising by stretching them. Stretching improves flexibility, lessens soreness, and improves circulation. Here are a few tips:

~ (1) Hold a static stretch for twenty to thirty seconds.

~ (2) Stretching positions should be repeated after the cool down period to enhance muscle strength and flexibility.

~ (3) Include some deep breathing exercise in your cool down routine to oxygenate your system.

~ (4) At the end of any strenuous physical activity, gently bring your breathing down to normal. Walking and easy indoor cycling are great follow-ups to a workout. Both of them allow you to hydrate yourself and also put on warm clothing.

These four tips will help you avoid mishap after a strenuous workout session. However, mishaps still occur and cause problems like muscle pain, or in older individuals, arthritis.

Osteoarthritis is the loss of the body�s shock-absorbing ability. It is a degeneration that is part of the aging process. And when a person who has osteoarthritis exercises, there can be problems.

This can be a serious problem since regular exercise is recommended as a good way to fight a host of medical conditions associated with aging. But now there is hope for people suffering from osteoarthritis too.

There are products, such as Phosoplex�, available that help counter the effects of osteoarthritis. Phosoplex� is able to Rejuvenate the body and combat the aches and pains associated with the deliberating affects of osteoarthritis.

It is also effective in countering the muscle pain that often accompanies workouts. Phosoplex� is available at Amazon and at http://www.BODeStore.com. So enjoy your workout without worrying about the future.

About the author:

Kamau Austin is a health and fitness enthusiast and advocate. He writes on a regular basis on timeless health and fitness tips at the Fit After Forty Blog. See more useful health and fitness news and tips at� http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

kamau@searchengineplan.com

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Webmaster | 7. July 2006 @ 17:02

Pilates is a body fitness system that was developed in the twentieth century by J Pilates. He named the method The Art of Contrology, which references the way the motions promotes the use of the mind to control the muscles. It is an exercise system that centres on the core postural muscles that help keep the body balanced and are essential to providing support for the spine.

Pilates can aid in losing weight by toning your body and conditioning your muscles. Large people that need to lose weight may find it to be a great alternative to regular conditioning classes at the local gym.

There are 2 ways of doing pilates. Either on a mat on the floor or you can use the reformer machine. Both techniques requires trained pilates instructors to teach you individually or as part of a larger group.

This type of pilates exercise is great for older people as well as improving balance and flexibility and also great if you have arthritis or any other joint immobility problems.

In pilates exercises a totally new awareness is discovered while using the body mind connection to be able to perform the movement properly. The movements focus on strengthening the powerhouse muscle groups: your lower back, abdomen and buttocks and help you tone and lose weight in these areas as well.

The best part of all is that whatever your current fitness level or your muscle strength, any normal person can do pilates. It is a very safe method of exercise. The movements are based upon dance and yoga exercises and emphasises body alignment as well as body awareness the same way dance exercises do.

To keep your muscles flexible is of great importance if you are overweight. The more lean muscle mass of your total body composition you have, the more fat mass you will burn on a daily basis. If you don't have the discipline to workout by yourself and lift weights to keep your muscle mass from disappearing completely, pilates is a great alternative.

If money is the option, mixing both might be what would fit your budget and your schedule to tone and shape your body effectively. Pilates is not for anybody who is trying to build size or increase muscle mass in any larger volume. Pilates is usually performed over hour long sessions.

About the author:

Article by John Glover of http://www.information-on-pilates.com ( The Pilates physical exercise information resource )

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