Aerobic Exercise

Driving On Empty Is Best For Your Cardio Workout

2011-01-28T04:47:00.000-08:00

Driving on empty is a no-no when driving a car. You do not want to be on the road with an empty fuel tank. When doing your cardio workout, however, this is exactly what you must do to ensure optimum benefits. Doing your cardio exercises on an empty stomach gives you the best weight loss results. This is because cardio exercises make up the most efficient calorie burning workouts and when the body has no available stores of carbohydrates to burn, it begins to burn stored fat. That's when you get into that zone that you want to be in. The best time to do your cardio workout is, therefore, in the morning before breakfast. The long hours between your last meal the night before and the time you wake up ensures that your body is indeed on empty at this point. There is no other time of day when you are most likely to have gone without food for as long as this nightly fast. It will, therefore, not take long after your warm up exercises before your cardio workout pushes your body to delve into those stubborn fat deposits. Another benefit of doing your cardio workout in the morning is that you will continue to benefit from its fat burning effects for the rest of your day. The workout itself, if done right, raises your body's metabolism and keeps it on that higher level even after the session. Having gone through an invigorating workout first thing in the morning also provides a physical and psychological boost that keeps you more active and energetic the rest of the day. This further increases your body's fat burning efficiency. Of course, if working out upon waking up in the morning is not an option for you, you can still improve the efficiency of your cardio workout at any hour of the day by ensuring that you have not eaten for at least two to three hours before the session. It would also be best to cut down on carbohydrates. This may not be comparable to the overnight fast but it is still better than working out on a full stomach. You just have to keep in mind that you may have to do a longer session because in the first few minutes of the workout your body will just be burning the available carbohydrates you have eaten earlier in the day. A longer session will ensure that your body gets to your stored fat at some point. Keep in mind that in putting your body through a cardio workout, it is best to drive on empty. This will burn more fat and get you faster to the target weight you want. Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Polar RS800CX Heart Rate Watch, Precor AMT100i Adaptive Motion Trainer. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

How Interval Training Works

2011-01-28T04:44:00.000-08:00

Lets talk about how interval training works and how this cardio workout routine is better of fat loss. Well, I guess it is more like it is better to set up for fat loss. I will explain what I mean in a minute. This topic can get really heavy and scientific, but I'll try to keep the jargon limited and not turn into a mad scientist on you! First we should talk about what high intensity interval training is: We are talking about a type of circuit training routine that consists of very high intensity work interspersed with moderate level exercise in regular training intervals. For example, a set of as many jumping jacks you can perform for about sixty seconds and then a light jog for twenty seconds repeated over and over for 15-20 minutes would be a type of interval training. There are many exercises that work great; think 7th grade gym class. Jogging & sprinting, squat jump thrusts (burpees) and lungs, vertical jumps and push-ups, the list goes on and on limited only by your own mind. Why should you do it? It is a very fast way to get your heart rate up and burn some calories in a short mount of time for one reason. When you only have a couple minutes to do your workout, this type of exercise plan will set up the body to burn calories as you go about your day. For instance, if you do about 15 minutes of interval training before you get ready to go to work then you will be promoting your body to burn more calories all morning long. Your muscles oxygen to do the work and get you moving around. High intensity interval training workouts use up all available oxygen and your body tries to get enough oxygen to fuel the muscles. Heart rate, increases to an accelerated rate to get oxygenated blood to your body parts. This is an anaerobic process called oxygen debt. Oxygen is burned off when doing intervals at high intensity, breathing becomes more rapid in order to replenish the system. Doing work while in this anaerobic state helps to burn a greater amount of calories. This then results in helping to lose weight. What about lactic acid? This is where it is difficult to not become a mad scientist. Perhaps a simplified description of lactic acid is that it assists your body burn calories. That is probably over simplified but I don't want you to be a deer in headlights... or get bored! The interesting thing is that the same process that causes oxygen debt can also generate lactic acid. Thus, when you workout in a way which causes great effort then the lactic acid will accumulate in the body of the muscle until your systems flush it. More fat calories are burned when the build up lactic acid is flushed out. Weight loss from burning more calories. Interval training causes a condition that burns more calories longer. As I said, more calories s are needed to get rid of the built up lactic acid, but another reason is because the process produces the human growth hormone (HGH). When HGH is abundnet in the body, it is more apt to grow muscle and also burn more calories. In my workout routine, I do a few minutes of high intensity interval training prior to doing any weight lifting or cardio. HITT has been shown to improve cardio fitness and improve distance or pace statistics. If you want to learn more about how to do interval training, feel free to visit my website at http://gainmusclenotfat.com.

Anaerobic Exercise

2011-01-28T04:34:00.000-08:00

Body Building, Powerlifting, and Weightlifting are anaerobic activities. They are of short duration and rely upon energy produced without oxygen. They exercise the muscles through the use of weight resistance. They differ, however, in their style, methodology, and results. Body Building exercises the muscles in isolation by working one muscle group at a time. High repetitions with light resistances are used until the muscles are exhausted. The Body Builder then moves on to the next muscle group. The results of Body Building is to maximize the hypertrophy of a muscle by placing a high volume of workload upon it. There is miminal power-strength development because of the light resistances used.

The objective of Body Building is to develop optimum muscle size, symetry, and leanness. Body Building can be a sport, but you don't have to be competitive or athletic to be successful at it.

Judging a Body Building contest is purely subjective, without quantitative measurement. Rigid poses cannot display the athletic elements of power-strength, speed, flexibility, and full body movement. Body Building is the only weight resistance exercise usable by anyone. It is easy to learn and meets all the requirements for general fitness. Body Building exercise is the primary cornerstone of Physical Rehabilitation Powerlifting, on the other hand, is a competitive sport. It is divided into body weight classes. The purpose of a Powerlifting competition is to show power-strength in the arms, back, and legs. Physical appearance, speed and flexibility are not essential to being successful at Powerlifting. Powerlifting is like Body Building in that it exercises individual muscle groups. Unlike Body Building however, it does not emphasize the hypertophy of muscles. Powerlifting builds power-strength. The training method is to lift heavy weights with low repetitions. The three competitive exercises for Powerlifting are: 1) bench press, 2) squat, and 3) deadlift. These are short- distance exercises and do not require the full body movement of athletic exercises. Powerlifting is a quantifiable event. The winner in each exercise is the person who lifts the greatest weight for a single repetition. The overall winner is the one who totals the most weight when all three exercises are added together. Weightlifting is an athletic sport. The competitive exercises for Weightlifting are the snatch and clean with jerk. These exercises require power-strength, speed, flexibility and full body movement. Weightlifting has body weight divisions. The winner in each exercise is the one who lifts the most weight for a single repetition. The overall champion is the person with the highest combined total. Weightlifting is an Olympic event. Worldwide studies in Weightlifting have uncovered most of our knowledge of progressive resistance. European weightlifters who train in state controlled environments that nurture their needs and track their accomplishments have discovered the limits to progressive resistance. It is not unusual for them to workout twice a day, six days per week. On the seventh day they relax with active rest (a recreational sport like swimming, basketball, or soccer). The competitive exercises of snatch and clean with jerk require that the weight move from the floor to a fully locked out position overhead where it is held secure for two seconds. To accomplish this, most of the muscle groups must work at once. This is technically sophisticated. The coordinated movements are complex and should be coached. Weightlifters train medium-resistance medium-repetitions for speed-strength, and heavy-resistance low-repetitions for power-strength. The BioFitness Health Club can accommodate any form of anaerobic weight resistance. The exercise selections available include those best suited for Bodybuilding, Powerlifting, and Weightlifting. The BioFitness Health Club plans your program in either low or high repetitions. It optimizes your workout plan by ordering the correct sequencing of the exercises. It projects your rate of progress according to your months of experience. Once you take an Anaerobic Self Test (testing workout), The BioFitness Health Club details every set, repetition, and poundage you need to reach your goals in the shortest time possible. It is impossible for any coach, personal trainer, fitness expert, or individual using memory and a hand calculator to plan your workouts as precisely and accurately as the BioFitness Health Club can by using proven exercise science and high speed computer processing.

At Home Ab Exercises - A Quick Guide to Building Ripped Abs Fast

2010-04-10T15:51:00.001-07:00

If you dream of building abdominal muscles like a Greek god, there are at home ab exercises to quickly and easily get you there.

Here is a quick guide to at home ab exercises. I've selected 3 easy exercises to start up the abdominal routine. These are workouts that a beginner can use as well as an advanced body builder.

1. The Hip Roll. This exercise is designed to strengthen your abdominal and oblique muscles. It's done while you are lying on your back with arms stretched alongside your body. Your knees are bent upwards, towards the ceiling. The workout consists of slowly leaning your knees sideways until they reach the floor, and then return them back up. Ideally you should practice 2 sets of 10 slow rolls on each side with a 20 seconds rest in-between.

2. Standing Rotations. This is done on an upright position. Cross your hands behinds your head and slowly raise your left leg until the knee form a 90-degree angle between your thigh and the calf. Now, standing only on the right leg, turn sideways on the right side, then back to initial position. You must alternate sides for 30 to 45 seconds.

3. The bridging (using an exercise ball). This is done lying on a mat, facing the ceiling. Your arms are stretched in a cross position. Your left foot is placed the exercise ball. Now raise the right leg as high as possible. Once the right foot almost faces the ceiling, raise your lower back, supporting yourself only with the left foot (resting on the ball).

I am not going to finish this at home ab exercises guide without mentioning an exercise that is often ignored: breathing. Regularly practice deep breathing will help you develop abdominal muscles.

Discover how you can get super fit with the best workouts for women at http://www.MyWorkoutsForWomen.com today.

Article Source: http://EzineArticles.com/?expert=John_M._Richardson

Health & Exercise. Is Today the Day?

2010-02-23T14:21:00.000-08:00

tagged: nice clothes, clear goal,once step, health, rosa coelho, personal trainer, fitness

Do you wake up in the morning thinking today is the day I'm going to do it? I'm going to stay focussed, stay strong and have the perfect day when it comes to healthy eating and exercise. By mid morning is that amazing strong feeling starting to fade as the temptation of a mid morning pick me up starts to hit.

By lunch time have you given up because either work has been to busy and stressful and therefore you deserve a nice treat, or has the day actually been so slow and boring that you need a nice treat?

If this is you, you are definitely not alone. Let's face it, if it was simple then everyone would be fit and healthy and a weight that they're happy with.

How to break your bad habits and achieve the health goals you know you deserve:

1. Decide why? Decide why getting fit or losing fat is important to you. Often people claim that it's too look better and feel better but there is usually more to it. Write down the first thing that comes to your mind and then keep asking yourself why that is important.

For example:

I want to lose weight to wear nice clothes.

Why is that important? Wearing nice clothes will make me feel better.

Why is that important? It will give me more confidence?

Why is that important? I've never felt confident

Why? My older sibling was always the good looking one and I was the smart one.

Once we understand the true reason we want to achieve our goals then we are more likely to succeed. This particular example is a simple one, for some people the issue might be much deeper and emotional.

2. Set a Goal: Without a clear goal there is no definite end point. It's like a having a race but not deciding where the finish line is. Set yourself clear short and long term goals. Example. I will lose 2 kg's in 2 weeks and I will weigh myself using the bathroom scale.

3. Pain of Failure: Write down the consequences of not achieving your goal. Weight gain, back pain, diabetes, coronary heart disease, low self esteem, embarrassment. This may sound negative but for some people acknowledging the pain is more powerful than acknowledging the achievements.

4. Visualize: Visualise your life once you have achieved your goals. How will you feel wearing the clothes you've always wanted? How will you feel when friends and family see you? Visualise the actual moments as if they have already happened.

5. Commit: Every day challenges will continue to try and throw you off your target. Ask yourself when you are face with them if they are something that will get you once step closer to your goal or once step further away. For example is the chocolate bar going to help you towards your goal, or put you further away.

6. Plan: How are you going to succeed? Will you find a friend that you can work with? Join a gym? Hire a personal trainer? Keep in mind that you may need a new approach. Decide what hasn't worked in the past and try something new. Too often people use the same approach over and over only to have it fail over and over.

Remember Decide why your goal is important to you; set yourself clear goals; think of the consequences of not achieving your goal; visualize already being there; commit every day, every hour if you need to and make a plan.

Most of all remember that you deserve to succeed!

Rosa Coelho is a highly successful Personal Trainer in North London, N1. Rosa is founder of Rocofit Personal Training. Sign up to her FREE NEWSLETTER at http://www.rocofit.com. Receive 12 Healthy Recipes when signing up to rocofit updates

Best Ab Roller Exercise Options For a Non-Wheel Ab Roller

2010-02-23T14:20:00.000-08:00

Many people have benefited from using ab roller exercise routines but for individuals who are unsure what this is and how it works, we wanted to provide some helpful information. For starters, an ab roller is an affordable, easy to use and effective piece of equipment that is typically used in the home when working to tone and tighten the abdominal muscles. This device eliminates back and neck stress while allowing exercises to focus on core muscle groups.

Depending on the type of ab roller that you are utilizing; you would lie on your back, grip the hand bars (non-wheel) or grab the handles on the ab wheel roller while kneeling, outstretch your arms and place the wheel on the floor and then begin the routine. Each of these styles of exercise equipment has been so successful in helping people achieve their goals that as of today, more than 10 million have been sold throughout the world.

For the remainder of this article, we will focus on the non-wheel ab roller. The primary exercise is an alternative to the traditional method of doing crunches but again, without added stress on the body and with better results.

However, since the first ab roller was introduced to the public, the design has been modified slightly, which has made it possible to do more ab exercise routines than ever before. Because of this, not only are the upper and lower abdominal muscles worked but the inside and outside oblique muscles as well. In fact, using many of the exercise routines also works the shoulders, arms and legs to a certain degree.

No matter the exercise used, the gentle rocking motion actually makes each routine fun. Because of this, the ab roller is a type of workout equipment that many people can use whereas traditional equipment would be out of the question. This means this type of fitness equipment could be used by the elderly and teenagers. Of course, you should first consult with your doctor. Although most often, there is no concern due to the design of the ab roller.

As mentioned, each exercise is relatively easy to do while working the abdominal muscles more than it feels. The following are the most popular and effective options.

• Basic Crunch - For this, you would lie on the floor, keeping your back and feet flat. Then, place your hands on the bar and relax your head on the headrest. For this exercise, simply tighten your abdominal muscles as you lift your shoulders off the floor about 45 degrees. Slowly, lower back down to the starting position. Although you would build stamina over time, initially, complete 10 repetitions.

• Oblique Crunch - This exercise also starts with you lying on the floor on your back and feet placed firmly on the floor. Again, hold onto the bar with your hands and place your head on the headrest. Now, allow your legs to drop off to one side while lifting the shoulders up about 45 degrees and then lowering back down to the starting position. For excellent results, complete 10 repetitions with the legs off to the right and 10 with the legs off to the left.

• Raised Straight Leg Crunch - This exercise is another excellent choice that focuses primarily on the lower abdominal muscles. Lying on the floor, legs stretched outward, hands on the bar and head on the headrest, you would keep the legs together while lifting them so they are straight up in the air. At that point, lift your shoulders about 45 degrees, followed by lowering the legs back down. This exercise is a little more challenging but it works amazingly well.

• Bicycle Crunch - The last exercise we wanted to mention works all of the abdominal muscles, as well as the legs. Lying on the floor on your back, feet flat on the floor, hands on the bar and your head on the headrest, bring your legs off the floor and peddle as if riding a bike. While peddling, you would lift the shoulders 45 degrees off the floor. Initially, set a goal to do bicycle crunches for one minute but as you build strength and endurance, you want to increase your time to the point you feel comfortable.

Ken Branson is a health care provider with a passion for exercise and fitness. He enjoys assisting others to create, obtain and maintain their personal fitness goals. For more information on ab roller exercise, visit http://www.absworkoutplanadvice.com ab roller exercise,abs exercise

How to Effectively Increase Your Height Through Height Increase Exercises

2010-01-07T12:02:00.000-08:00

There are lots of people today who are not satisfied with their height. Many of them suffer because they have experienced that height could be a hindrance in getting a great job, promotions and attention. There are individuals in search to find a great height increase exercise to gain a few inches. Nowadays, there are many height increase exercises that are found effective by many and tested to increase height.

Stretching - It is indeed possible to increase height through a series of activities and stretches performed every day, specifically dynamic stretching. Dynamic stretching is one height increase exercise that involves a variety of exercises like skipping, jumping, running, resistance exercise and so on. Dynamic stretching has shown to increase high production of growth hormone. The amount of growth hormones produced depend on the high-intensity resistance exercise you take.

Swimming - One of the height increase exercises common today is swimming. It can be done in the comfort of your home. The breast stroke helps elongate the spine while you swim. While the two legs are booted away, your arms are widened the next way around. Therefore, the spine is being elongated as it resists the other swimming stroke.

Alternate Leg Kick - Alternate leg kick is also known as Dry Land Swim. This height increase exercise focuses in your lower back. This is started by laying flat down on your stomach, your body fully-extended. Put the arms straight out in front of you and your palms toward the floor. Right leg must be raised higher than your right arm. Keep legs straight and lift right leg off the floor as far as you can. Make sure to hold on the position for four seconds before you lower your leg and raise the other leg. The goal is to hold the position for twenty seconds.

Abdominal Exercises - Strong lower back muscle is important to attain good posture. The strength of abdominal muscles has a great relation with the strength of the lower back muscles. Therefore, it is important to build a strong abdominal muscles. Weak abs results to weak lower back and weak posture decreases height. You may try Lower Abdominal Crunch and Leg Raise.

Keep in mind the factors that stop the growth of the people. Be aware of these while you continue the usual exercises.

Inconsistent routine task. To maintain your growth and increase your height, follow your routine consistently. Stopping your routine can actually result to a hormonal imbalance. The activities in the pituitary glands are when stopped make the pituitary glands inactive. Inactive pituitary glands produce less growth hormones.

Lack of physical activity. Not doing any exercise and merely sitting all day will definitely not going to make anyone taller. To be taller is to stretch those muscles and take time to exercise regularly. Having a physical activity will definitely make you healthy and help you grow taller.

Lack of the right nutrition. Your diet will also tell you if you will grow or not. The important vitamins and minerals are factors to help increase weight besides the usual carbohydrates and proteins.

A height increase exercise like stretching is a simple way of gaining a few inches. Keep in mind that a simple standard daily exercise is not enough. Height increase exercises are a good natural way to gain more height but always keep in mind that these exercises must be done regularly. Always remember that inconsistent activities could result to hormonal imbalance, thus, affecting your growth hormones.

You can find out more by going to grow taller naturally. I have located an ebook loaded with great methods to get taller just head on over to my website http://www.growtaller-naturally.com for more information

Article Source: http://EzineArticles.com/?expert=Stan_Minde Core Strength - Getting the Most Out of Your Fitness Routine

Stretching can be overrated! Now don't get me wrong, it is essential, but even if you are flexible enough to touch your toes, without the core strength to support your spine, you may be risking injury. My point is simply this; without core strength training, you are missing a significant part of your physical fitness.

One of my patients for example, a 45-year old man, had lower back pain for 20 years. He was fit and a runner. He had been doing stretching exercises for many years to which he was committed as part of his fitness routine. I suggested to him to suspend his stretching. He started doing core exercises as part of his fitness regimen, and when he did, his back pain went away. The stretching was harming his back because his core strength couldn't support it. Once he improved his strength, he reintroduced stretching successfully into his routine.

Core strength means keeping all those muscles required to keep your body erect, whether sitting or standing, healthy. These include the abdominal muscles, lower back muscles, hip flexors, buttock muscles, even your hamstrings and quads and also all the smaller stabilizing muscles required for good posture. Posture is the window to your spine and nervous system and is a crucial component of your well-being. Without a strong core, simple activities like reaching down to pick up a toy or bending down to unload the dryer may become problematic. A good, strong core will ultimately help you make dynamic or unilateral movements without injury.

Core Strength Exercises The challenge with some core or abdominal exercises is that they can put a lot of stress/force on the back. There are ways, however, to achieve core and abdominal strength without harming or unnecessarily stressing your back.

Here are four core exercises you can do that will take you ïfive minutes and will work on activating your core muscles.

1) The Front Plank 2) The Side Plank 3) The "Superperson" 4) A to Z - it's that easy!

The Front Plank • Beginners: kneel on the floor and lean forward on your forearms keeping your spine straight. • Intermediates: follow the same position but on your toes as in a push-up position. • Advanced: try intermediate position while stabilizing your forearms on an exercise ball making you work harder to stay steady or you can stay on the floor and rock side to side on your forearms.

Hold the position until you can't hold it any longer - for example when your arms or legs begin to shake. Repeat three times.

The Side Plank • Beginners: lie down on your left side, and lift your hips and thighs off the ground by holding yourself up on your left forearm (knees are on the floor). • Intermediates: take the same position but make sure you keep your knees off the ï¬‚oor and put your weight on your left forearm and feet. • Advanced: try holding a light dumbbell and moving it around to offset the center of gravity, making you work harder.

Hold as long as you can and repeat three times on each side. Take a 30 to 60 second break between repetitions.

The "Superperson" • Beginners: get down on your hands and knees (like the yoga 'table position'). Lift your right arm and left leg up: hold. Make sure that your hips don't drop. Stay level from left to right with a straight back. • Intermediates: use the same position on an exercise ball to increase the level of difficulty. • Advanced: use the ball as intermediates, but add hand-weights and move your arm side to

side while in the position to alter your center of gravity even more.

Alternate sides and do 12 reps each side.

A to Z - It's That Easy! • Beginners: sit on an exercise ball with your core muscles fully engaged and simply "write" the alphabet from A to Z with your hips moving back and forth and side to side. • Intermediates: you can increase the challenge by holding small dumbbells in front of you while "writing" the alphabet with your hips. • Advanced: as intermediates, move the dumbbells from side to side while doing your A to Z. This is also a great exercise for coordination.

For more great core exercises and other tips on living at your best, check out Dr. Nathalie's book Wellness On The Go or yourwellnessonthego.com.

Dr. Nathalie Beauchamp, B.Sc., D.C. is co-author of the book Wellness On The Go: Take the plunge - it's Your Life! Dr. Beauchamp's passion for wellness is infectious and she passes that along to her patients/clients through her expertise in the areas of fitness, nutrition, lifestyle and optimal health. Dr. Beauchamp is a chiropractor, a certified personal fitness trainer, a professional natural bodybuilder, a corporate wellness consultant and an inspirational speaker.

Article Source: http://EzineArticles.com/?expert=Dr._Nathalie_Beaucham

Can Nintendo's Wii Make You Fitter?

Now this is something that has always interested me. The idea of playing a video game and getting fitter at the same time, is something that sounded really absurd to me. I seriously had my doubts about how gaming consoles such as Nintendo's Wii could play a part in good exercise. I had also read a study that ACE had conducted, trying to measure just that. ACE was of the opinion, that although not as good as the real thing, its not bad. The issue with that study was it only had 16 people as the participants.

So my friend and I went out and bought ourselves the Wii, complete with the Wii Fit pack. We wanted to see if it really was some kind of a workout.

Our Study

We tried various workouts in the Wii Fit game, the timings of which ranged from 22 minutes up to 55 minutes; depending on the intensity and the type of workout chosen. On top of the body weight exercises, there were a number of fun activities like volley ball, skating, skiing and stationary running; incorporated in the workouts.

The Results

We mostly went for harder intensity options given that our current fitness level is not beginner. I've got to tell you that we were pleasantly surprised. While not really focusing on upper body strength, the game had us working our legs pretty hard. With a number of body weight exercises to do, we were sweating quite a bit past the 15 minute mark. On an average, for the 22-30 min workouts, we did end up burning between 110-200 calories. While for the 55 min ones we hit the 350 mark. To top it off, both of us actually got a little muscle soreness in the legs. Given that we are pretty active and burn less calories than an average person during a workout, we were pretty impressed.

We also tried the Wii Sports game, which has tennis, boxing, bowling and baseball. While boxing was the only game which we think would get that calorie burn going, we still burned some modest calories while playing tennis. And we had fun doing that.

Our Conclusion

Wii Fit is definitely a good starting workout, which will improve your muscular strength and endurance to a certain degree as well. As a matter of fact I would also say that I'd do the workouts in there, on the days where I don't have time to get to the gym. The game got me motivated, had my friend and I being a little competitive with each other and above all we had fun. This is something that we always look for in a workout. If its not fun, you wont do it. So try the Wii Fit. If you don't do any workout as yet, this will no doubt challenge you. And if you're a regular exerciser, don't rule it out. Like I said, there were some circuits in there that had us working pretty hard. Its definitely a sound investment.

Article Source: http://EzineArticles.com/?expert=Neil_Samson

Simple Rules to Develop Your Exercise Routine - Using the FITT Principle

2010-01-07T12:01:00.000-08:00

Staying fit takes hard work, sweat and determination. For many people trying to break through and start a regular schedule of healthy exercise, the task is difficult without some guiding principles. Beginners can benefit a great deal from implementing the FITT principle. The FITT principle is a very simple, yet complete set of directions for resistance training. It can be applied to anaerobic and aerobic strength, but also to increasing limit speed and limit strength.

Frequency

Determining the frequency of work-outs begins with an assessment of your physical state. Beginners need more work, so if you are in that category, be prepared to participate in a program 3 times a week. If you have been working out for a whole and are only looking to maintain your strength, then the number of routines can be reduced to two times a week. Building strength with a serious regimen requires at least 5 individual sessions. If you are a long time trainer, in an upper level class of athletes, you may require up to 14 or more routines a week.

Intensity

The intensity of your work-out should vary according to the number of times you work out in a given week. This is necessary to maximize results. If your program calls for 2-3 work-outs a week, then you should be incorporating high intensity sessions. In any situation that calls for training more than 5 times a week, be sure to divide your regimen into multiple macrocycles or microcycles. Exercises should vary in both method and intensity.

Type

The first rule of thumb when deciding on the types of exercise to implement in a routine is to again review your physical status. If you are a beginner, your focus will be to try and reverse the effects of muscles and body system degradation due to disuse. Beginners should start by training 2 to 3 times weekly. The exercises should incorporate a large array of moves and methods.

Established Athletes should also follow a similar plan during the off-season. During the season, and even in a pre-season, athletes should refine the included exercises according to the demands of their sport.

Time

The length of your session depends on the objectives. For anaerobic training, limit time to less than an hour per work-out. Aerobic training has a higher threshold - you can exercise for up to 2 hours each session.

Tom and his dog live and play in the midwest, getting as much exercise as they can while having other fun too. Tom has been writing and working online for many years and has recently launched a new site for Velvet Dresses. Check it out for information on a variety of styles of Velvet Dresses.

3 Leg Exercises For Women to Strengthen and Tone

2010-01-07T12:00:00.000-08:00

If you are afraid to show off your legs because you think they're too fat or too chubby, you are not alone. Many women are self-conscious of the way their legs look and most of them probably shouldn't be. In order to get your legs in shape, you need to incorporate some strength training into your workout program if you aren't already.

Cardio is a great way burn off calories and lower body fat percentage, but strength training is what you need to shape and tone those legs. Plus, muscle building also helps the body burn more calories at rest, which means you won't have to work as hard to produce the same results.

Squats

Even though squats target the quadriceps, they also work the hamstrings, glutes, calves and lower back, making it a great exercise for the entire body. You can do this exercise with or without weights. To perform a squat:

Stand up straight with your feet about shoulder-width apart and your toes slightly pointed outwards.
Squat down keeping your back straight and your head forward, making sure your knees don't go past the tips of your shoes.
Push back up to the starting position in an explosive movement using your legs.
Repeat for your preferred number of reps.

strong>Lunges

Lunges are one of the best exercises for the legs. In addition to targeting the quadriceps, they also work the hamstrings, calves and glutes. Dumbbells can be added to make this more challenging. To perform a lunge:

Stand up straight.
Step forward two to three feet with your right leg, inhale and lower your upper body down towards the floor - making sure your knees do not surpass the tips of your shoes.
Exhale while pushing up through your heels to get back to the starting position.
Repeat for your preferred number of reps and then switch to the left foot.

Plie Squat

This is another great leg exercise that targets the quadriceps, but this move also works the hamstrings, calves, glutes and abs. Dumbbells can be added to make the exercise more challenging. To perform a plie squat:

Stand erect with your feet further than shoulder-width apart, toes pointed out and knees slightly bent. Your arms shouldn't be moving throughout the exercise.(If using a dumbbell, hold the top of the dumbbell with both hands and let it hang)
Inhale while slowly lowering your body until your thighs are parallel to the floor.
While exhaling, press up through the heels back up to the starting position.
Repeat for the desired number of reps.

Performing two to three sets of these leg exercises once or twice per week will get your legs looking healthy and toned pretty quickly. The great thing about these exercises is that equipment is not required so you can do these at home, anytime.

For more leg exercises and lower body workouts, please visit Melinda's fitness blog.

Insanity Vs P90X - Which One is Tougher?

2010-01-07T11:59:00.000-08:00

On one side you have Shaun T and his INSANITY crew, leaping and lunging and sweating and doing football drills non-stop in their basketball gym. On the other side you have Tony Horton and his test group, drilling each muscle group at a brutal rate, practicing kempo and yoga, lifting weights and doing pull ups. Both are billed as extreme, both are said to be the most intense work out ever put on DVD-but which is really the toughest? If you want the ultimate challenge, which should you do?

First let's try to define by what we mean when we say the 'toughest'. For the sake of this article, we're going to define it as requiring the most physical preparation beforehand, the most willpower and dedication to complete the entirety of the program, and the highest sustained intensity during the workout itself. Some disclaimers: different people might find each of these workouts easier or harder depending on their own strengths. So while INSANITY might be incredibly hard for a weight lifter, it will be easier for someone in track and field. Keep that in mind!

Let's take a look at each program. P90X is a three month program. It's designed to be implemented in three phases, with the end of each phase/month involving a cool down week during which your body is meant to recover from the 'muscle confusion' that the change in workouts is meant to deliver. There are 12 workouts, and they range from resistance workouts for the major muscle groups to cardio/plyometrics to kempo/yoga/stretching and core. It's a total body workout, and is meant to be practiced six days a week. The workouts can range from 45 minutes to an hour and a half, and require that you own weights, resistance bands and/or a pull up bar.

INSANITY is simpler. Designed to be accomplished in 60 days, it's broken into two main phases, with the second being the 'MAX' phase where the workouts become even more intense and an intermediary week in-between where you focus on Core Cardio and Balance for 6 days in a row, a period Shaun T calls 'Recovery Week'. The workouts are a combination of cardio, plyometrics, calisthenics and different sports drills. There are 10 workouts, and they range from about 45 minutes to over an hour. No equipment is needed, since you use your own body weight throughout.

Which requires the greater physical preparation going in? INSANITY. The INSANITY workouts start at an incredibly intense pace, and don't let up. Even the warm-ups are brutal, and if you don't have that base line conditioning you simply won't be able to keep up. Further, you need to ensure that your joints are resilient and flexible going in; if they're not, the constant pounding that six days/week of jumping, squatting, jogging on the spot and more will simply wear them out. P90X is also incredibly tough, but the bar to enter isn't as high; you can start in a lower state of preparation, and work your way up over the course of the three months.

Which requires the most will power to complete the entire program? P90X. Three months of sustained extreme effort is incredibly draining. Not only that, but most people find INSANITY to be more of a rush; Shaun T is incredibly motivating, and the sheer pace of the program keeps people going on overdrive. Tony Horton breaks up the P90X pace with such slower, more grueling workouts like the hour and a half yoga. The longer, slower pace of P90X requires more willpower to adhere to than INSANITY.

Finally, which has the most intense workouts? This one is a toss-up. Try getting through a Max Cardio session of INSANITY, or keeping up with Tony during the entirety of a Chest & Back workout. Both of these are brutal, and your level of dedication and how hard you push yourself will determine how intense your workout is.

So which is tougher? For my money, I'd say INSANITY. However, P90X is probably harder to complete, and both will kick your butt from here to Sunday if you do them right. In a way, this is like asking, which will kill you faster, a tiger or a lion? Determine what your goals are, and then pick the right program. For maximum cardio/calisthenics development, go for INSANITY. If you're looking to bulk up some as well as get in shape, go for P90X. Either way, good luck. You're going to need it.

Click here if you are interested in reading Insanity Workout Reviews, from video testimonials from Test Group participants to an explanation from Shaun T himself about what Insanity is all about. If you want the best booty ever, then take advice from a Victoria Secret model trainer and check out Brazil Butt Lift.

Article Source: http://EzineArticles.com/?expert=Phil_Tucker

The Secret to a Healthy Body

2009-11-03T10:06:00.000-08:00

The secret to a healthy body is simple and actually not too difficult, but all the same it does take daily discipline. In addition, it doesn’t need to cost you a lot of money. There are five areas of focus that will keep your body in shape, healthy, flexible, and strong. This article will outline the 5 areas to work on and will include a sample weekly workout regimen that you can start using today.

1. Aerobic Exercise. The simplest way to meet this need is walking. Walking is the one of the best exercises for your body. The wear and tear on your joints is lower than jogging. Be sure to start off slower to warm up and increase speed slowly after about 3-5 minutes. To increase the intensity, simply lengthen your stride a bit and speed up your pace. The other strategy for increasing intensity is to increase your speed for short bursts of time. (see workout below) If you prefer, jogging is also good if it doesn’t bother your knees. Just know that walking is just as good if you go fast enough. No big investment needed. All you need is your sneakers, and maybe not even that if you walk on the beach. 30 minutes per day every day has been shown to be the optimal amount of exercise. If you don’t have time all at once, the same benefits are derived even if you break it up into 3 X 10 minute or 2 X 15 minute sessions. 2. Stretching. An important age marker is your level of flexibility. Yoga is a terrific way to keep your body flexible. If you don’t have time for a full yoga session, try to make sure you do 5 minutes of stretching each day after your aerobic exercise. To ensure you get most areas of your body, try a sun salutation, some seated twists, and a hip opener.

3. Balancing. Balance, along with flexibility, is something that we lose with age. Practice this a little bit every day and you’ll be less likely to lose it. Yoga, again, is another great way to build and maintain balance. There are several yoga poses you could use to increase balance. Try one each day. A simple one you can do is to stand on one leg and grab the foot of the other leg to stretch the hamstring in the front of the thigh. As you build your balance over time try to touch your toes with your other hand while maintaining balance. It is helpful to keep your eyes focused on one point. Do this for 15-60 seconds on each leg.

4. Strength Building. You can certainly join a gym and lift weights. But another less expensive option, which is just as good, is simply using the weight of your own body for resistance. The easiest way to do this is to do an hour of yoga a few times per week. A yoga class is great, but to save money, I recommend buying a few different yoga tapes and rotate them. Check out tapes from your local library first to see if you like them before buying, or go to Amazon and check out the reviews to find ones that are highly rated. If you don’t want to do yoga, you can do pilates or try the free online workout regimen prescribed by Dr. Roizen and Dr. Oz of “YOU: The Owner’s Manual.”

5. Deep Breathing. This is very important and here’s why. Your lymph system relies on the contraction of muscles and breathing to move the fluids of the lymph system around the body. Why is this so important? The lymph system “has three interrelated functions: (1) removal of excess fluids from body tissues, (2) absorption of fatty acids and subsequent transport of fat, as chyle, to the circulatory system and, (3) production of immune cells.” So, how do you get your daily dose? Aerobic exercise, yoga, and/or try The Deep Breathing Exercise 2-3 times per day. Here’s how:

Empty your lungs completely by pulling in your stomach while you exhale.
Take a deep breath in.
Hold for twice as long as it took to breathe it in.
Exhale for 4 times as long as it took to breath it in.
Do this 10 times.
Enjoy the rejuvenation!

Weekly Exercise Regimen

Monday

Deep Breathing Exercise (Morning, Afternoon, Evening).
30 minutes Walking at brisk pace.
5-10 minutes stretching.
One balance pose.

Tuesday

Deep Breathing Exercise (M,A,E).
45-60 minutes Yoga.

Wednesday

Deep Breathing Exercise (M,A,E).
30 minutes walking with alternating 3 minute power bursts/3 minute moderate pace.
5-10 minutes stretching.
One balance pose.

Thursday

Deep Breathing Exercise (M,A,E).
30-60 minutes Pilates.

Friday

Deep Breathing Exercise (M,A,E).
30 minutes walking.
5-10 minutes stretching.
One balance pose.

Saturday

Deep Breathing Exercise (M,A,E).
30 minutes walking.
20 minutes strength training.
5-10 minutes stretching.
One balance pose.

Sunday

Deep Breathing Exercise (M,A,E).
45-60 minutes Yoga.

Do you have tips for keeping your body healthy? What’s your weekly regimen? Please share in the comments!

K. Stone is author of Life Learning Today, a blog about daily life improvements.

Minimalist Fitness - How to Get In Lean Shape With Little or No Equipment

2009-11-03T10:03:00.000-08:00

Two common barriers for people who want to exercise and get in shape are a lack of time and money needed for fitness.

Who has the time to go to the gym, or buy expensive equipment, or take long bike rides?

Well, if those are the things stopping you, you’re in luck.

It takes no equipment to get a great workout and get in shape, and with one or two pieces of simple equipment, you can turn that great workout into a fantastic one, you magnificent beast, you.

And with little or no equipment required for a fantastic workout, you can do it at home, or wherever you are. Even if you’re in solitary confinement.

It’s hard not to find time for this type of workout — you can do it while watching TV, for goodness sake!

The Pros and Cons of Bodyweight Exercises

Using just your bodyweight, you can do a large number of challenging exercises. I designed a workout that I do when I can’t make it to the gym, for example, and I can testify that it’s incredibly challenging (more on that below).

If you add just one or two pieces of equipment: a dumbbell, a kettlebell, a jump rope, a medicine ball, or a chinup bar, for example, you can increase the challenge even more.

Now, I’m not putting down lifting weights — I truly believe in lifting heavy weights when you can, but there are tremendous benefits from bodyweight exercises as well:

No gym fees or need to buy expensive equipment.
You can do the workout anywhere, anytime.
Most exercises involve many muscles working in coordination, resulting in great overall fitness and strength.
For people who are just starting with strength training, bodyweight is often more than enough to begin with. And it gives you a good foundation of strength you can build on later.

Bodyweight exercises aren’t the only thing you should ever do, however, for several reasons:

After awhile (a couple months perhaps), they aren’t all that challenging. You’ll need to continue to build your strength by adding weights. You can do that with some simple equipment (see below).
If you don’t have at least one or two pieces of equipment — a chinup bar or a resistance band perhaps — some muscles don’t get worked out as much as others. That’s not a problem over the short term, but over the long term you’ll want to make sure you get a balance.

I suggest starting with bodyweight exercises, and then slowly transitioning to a combination of bodyweight and weight training to get a good balance. And even if you’re doing a complete weight training program, you can always use bodyweight exercises anytime you can’t make it to the gym.

My Workout — Just a Sample

What follows is a little workout I’ve been doing recently when I can’t go to the gym — it’s just a collection of exercises that use compound muscles and joints to give me a total-body workout with nothing but my bodyweight and my chinup bar.

However, this is not the only workout you can do — not by a long shot. This is a sample, but you should look at the next section for a much wider variety of challenges.

How to do this workout: do a bit of a warmup — jumping jacks, jump rope, or just jogging in place for a few minutes will get your heart rate going. Then do the exercises in order, for 30 seconds to two minutes (depending on what kind of shape you’re in), with as little rest in between as possible. If you’re new to exercise, feel free to rest fully between exercises, but if you’re in decent shape, doing them one after another is a great workout. Like me, you’ll probably have to stop to catch your breath a few times — it’s a tough workout!

Pullups (palms facing away from you). Chinup bar required (here’s the one I use). (Video.)
Pushups. As many as you can (video). Do modified pushups if you can’t do full pushups, with your knees on the floor (video). If those are still too hard, do wall pushups, leaning against the wall or a chair.
Jump squats. Basically you squat down until your thighs are parallel to the floor, then jump up as high as you can, and repeat. (Video.)
Bicycle crunches. I don’t normally recommend crunches, but these use a good combination of core muscles. (Video.)
Jumping lunges. (Video.)
Burpees. (Video.)
Hanging knee raises. Chinup bar required. (Video.)
Hindu pushups. (Video.)
Russian twists. (Video, but you don’t need to use the medicine ball as shown.)
Diamond pushups. (Video.)
Chinups (palms facing toward you). Chinup bar required. (Video.)

Create Your Own Awesome Workout

Now that you’ve seen my sample workout, you can create your own by picking whatever exercises tickle your fancy. Just choose 5-12 exercises and do them all, either with or without resting. Once that gets easy, do a second circuit.

A few suggestions:

Choose a variety of exercises that work out all the parts of your body. Don’t do all variations of pushups, for example. You should be doing some pulling exercises (like pullups), some lower-body exercises, like lunges and squats, and others that work out all of your body, like burpees.
If you want a real challenge, mix cardio exercises (see below) with the strength exercises.
If you have some of the equipment listed below, definitely use them. Or buy one or two pieces of equipment … but there’s no need to rush out and buy a whole bunch of things. You can get a great workout without equipment, at least for awhile.
If you’re just starting out, take it easy and gradually build up. Don’t get discouraged, and don’t overdo it!
As you get stronger, gradually add weights. Dumbbells, barbells, kettlebells, and medicine balls are some good ways to do that. It’ll take a couple months of bodyweight exercises, though, before you really need to move to weights.

Basic bodyweight exercises

There are many, many variations of bodyweight exercises, but here are some of the more common ones:

Pushups (there are many variations — Hindu pushups (video), dive bombers, diamond pushups (video) and others)
Burpees (video)
Squats (video) (variations: jump squats (video), Hindu squats (video))
Lunges (video) (variation: jumping lunges, side lunges)
Chair dips (video)
Planks (video) (variation: side plank)
Crunches – my favorite: bicycle crunches (video)
Bear crawl – crawl quickly on hands and feet (video)
Lateral barrier jump – jump sideways, over an obstacle (video)
Isometrics
Plyometrics

Exercises requiring minimal equipment

You don’t need to buy all of this equipment, but if you have any, these are great. Or buy one or two pieces in order to add an extra challenge to your workout:

Pullup bar: Chinups, pullups, hanging knee raises (here’s the one I use)
Resistance band
Medicine ball
Kettlebell (video)
Dumbbells
Tractor tires — there are lots of exercises where you flip tires, jump through them, etc.

Cardio exercises

Jumping jacks
Jump rope – requires jump rope, of course, but it’s a great workout (video)
Side shuffles
Touchdowns
Run 800 meters (or a mile)
Interval running
Rowing (requires a rowing machine)
Other cardio exercise machine if you have it read more

Heart rate during aerobic exercise. Octomom Nadya Suleman reduces waistline and stress through yoga

2009-09-27T13:26:00.000-07:00

Octomom Nadya Suleman's sleek physique may be due in part to her intense yoga workouts.

The ponytailed, leggings-clad mother of 14 has been spotted in the park near her home practicing yoga moves in front of the cameras, according to the London Daily Mail. Suleman reportedly lifted weights, did sit-ups, and worked on her lotus position.

And even if she hasn't perfected the downward facing dog yet, yoga's good for both her muscles and her head, experts say.

"Yoga offers wonderful resistance and toning practice," says Dr. Anne Kulze, nutrition and wellness expert and author of "Dr. Ann's 10-Step Diet." "It may not pump up the heart rate the way aerobic exercise does, but it's fantastic for toning. People also love it for stress, which we know can impact body weight."

In fact, the time-pressed Suleman may have found the perfect way to tone her body and keep her sanity at the same time.

Yoga is known for its stress-busting potential, says Anne M. Fletcher, author of "Thin for Life" and "Weight Loss Confidential."

"Yoga can help with depression and it increases your energy and relaxes you," she says. "There's something more important about exercise than just burning calories and getting into shape. Yoga offers that psychological dimension, too."

Suleman's svelte shape has been evident for months - even last May she had shrunk to a shadow of what she looked like at the octuplets' birth in January, reports the Daily Mail. But she may be craving not just a leaner body, but some inner peace, too.

She'll find that if she keeps working on her yoga poses, says Christine Avanti, fitness expert and author of "Skinny Chicks Don't Eat Salad."

"Yoga isn't the top fat burning exercise but it gets toxins out of your body and enhances your metabolism," says Avanti, who is certified to teach yoga. "It helps the muscles to be long and lean, rather than short and bulky. It's a muscle toner."

And if the busy 33-year-old mom doesn't have time to tone her muscles through yoga, she can simply try another technique that's built into her day anyway: lifting eight plump babies in and out of their strollers. read more

MMA Conditioning Vs Cardio

2009-08-26T11:20:00.000-07:00

One of the biggest misnomers when it comes to MMA conditioning is the difference between "conditioning" and "cardio." When MMA fighters new to this subject first decide to add a strength and conditioning program to their training, often times they take what they know already from general fitness and bodybuilding and think that increasing their bench press, doing a bunch of curls and running several miles every day will pretty much get them in shape for a fight.

Obviously there is a lot more to it then this. A WHOLE lot more to it. I can go on and on about the types of strength and conditioning MMA fighters need to optimize their performance in the ring or cage, but I want the focus of this article to clear up the difference between MMA conditioning and cardio.

Cardiovascular fitness, or cardio for short, is basically the capacity of the heart and lungs to supply oxygen to your working muscles. The general types of cardio you can develop are aerobic endurance and anaerobic endurance. Aerobic, which literally means "with oxygen," refers to slower but longer paced exercises, such as jogging; whereas anaerobic, or "without oxygen," refers to high intensity training where your muscle don't rely on oxygen to contract your muscles.

In MMA, both aerobic and anaerobic endurance are equally important. The better your aerobic endurance, the faster your heart will be able to supply your muscles with oxygen, which means the faster you can recover your wind, or "catch your breath." The better your anaerobic endurance, the longer you will be able to perform high intensity exercise without gassing out.

However, this is where most people think MMA conditioning stops. But if you were to get to the point where you can jog 5 miles plus non-stop no problem AND you can do dozens of wind sprints in a short amount of time, and that's ALL the "conditioning" you did, I guarantee you will still gas out in a high intensity MMA fight. Why? Because although your cardio may be in great shape, your conditioning will still be lacking.

"So what the hell is the difference, Derek!?"

I thought you'd never ask. Conditioning for MMA, unlike conditioning for non or low contact sports such as soccer or basketball, requires that you not only have excellent cardio or wind, but that you have muscle/strength/power endurance as well. Let me explain the difference. In basketball, players are constantly running and jogging back and forth, hence aerobic and anaerobic endurance is vital so that they can continue to do this throughout the whole game without slowing down or hindering there performance.

In a mixed martial arts bout, often times fighters will engage in the clinch, shoot in and fight for a take-down (or fight against one) and continue to exert their muscles both explosively and for prolonged times (such as trying to secure a submission). Not only does a fighter require great cardio, but he also needs to condition his muscles (arms, legs, shoulders, etc.) to be able to contract for a relatively long period of time as well. If you've ever got caught struggling for a take-down for several seconds after when you are already tired, you'll know what I mean. This is a type of conditioning that you won't get from just running on a flat surface several times a week.

This type of conditioning requires a certain type of resistance training, whether it's with weights, sleds, sandbags, or what have you. It is important to note that conditioning your muscles is different then just lifting weights like the general fitness or bodybuilding industry suggests. You may be able to bench press 400 lbs, but if you have poor MMA conditioning, the ability to exert maximum strength, power, and endurance for an extended amount of time, then after 30 - 60 seconds of battling in the cage or ring then you probably won't have enough strength left to bench press 100 lbs.

MMA conditioning is a complex subject, primarily because MMA, unlike any other sport, requires virtually EVERY type of physical attribute we have, AND each attribute must be maximized for optimal performance. But at least now you know that running around your neighborhood everyday is great for your cardio, but only one piece of the puzzle in terms of MMA conditioning.

Derek Manuel has been involved in MMA and physical fitness for over 12 years. He is in the process of becoming certified as NASM Performance Enhancement Specialist (PES) to train professional fighters and athletes. When he is not training he is discovering the fastest way to both efficiently and effectively improve physical strength, conditioning and overall performance as a MMA fighter. To see Derek's reviews of the top MMA strength and conditioning programs on the market, visit: BestMMATrainingWorkouts.com

6 fitness myths and truths revealed

2009-08-03T09:28:00.000-07:00

There is never a better time than the present to start setting new fitness goals and improving your habits. You may have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise but keep in mind not all of this advice is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the top six fitness myths and the truths that set these misunderstandings straight.

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.

Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.

Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.

Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain! raed more

Forget the Treadmill - Melt Away Fat With Efficient Cardio Training

2009-07-17T11:26:00.000-07:00

Many people find "cardio" training to be tedious, boring, and ultimately ineffective. People spend way too much time doing long, slow cardio training when what they should be doing is efficiently elevating the heart rate through various types of interval training. Intervals can be short, quick bursts of anywhere from 30 seconds to 1 minute of work. They can also be structured as medium durations for a slightly higher endurance effect. The rest periods can also be manipulated to achieve your desired outcome; which for most people is fat loss. The rest periods should typically be a 1:1 ratio of work to rest, or 1:2 if the work interval is shorter and more intense.

Here are several ways to rev up your conditioning programs without spending pointless hours on cardio machines.

1. Sprint Intervals- Perform a 20 yard sprint and then rest for 1 minute, repeating this cycle anywhere from 5-8 times depending on your fitness levels. Sprinting recruits all major muscles in the body and this leads to an intense calorie burn both during the workout and after.

2. Jump Rope- Jump 100 times to equal a set and perform anywhere from 3-5 sets with 1 minute rest in between. Jumping rope is a great way to elevate the heart rate and get a great fat burning workout if you are pressed for time.

3. Stadium Stair Sprints- Find a high school or college with a large stadium or bleacher area. Sprint all the way up and jog back down for 8-10 sets. This will get the heart pumping, burn a ton of calories, and create a great after burn which torches the fat.

4. Kettle Bell Circuits- Kettle bells are a great conditioning tool that also helps to build lean muscle. Performing circuits of snatches, cleans, squats, presses, and swings will build and tone all the major muscles in your legs, glutes, abdominals, and upper back.

5. Prowler Sprints- the Prowler is the king and queen of all conditioning exercises. As a personal trainer I have utilized this movement for clients of all levels looking to lose fat. The equipment itself is expensive and you are unlikely to find it in a commercial gym, but if you are lucky to be around one you definitely need to give it a run. Instead of pulling a sled, you are pushing it and it gives the legs and heart a killer workout. Perform sprints for 30 yards and back anywhere from 3-8 sets depending on your fitness levels.

Cardiovascular training is a great supplement to any fat loss and lean muscle building program but it does not have to be slow, steady, and boring. Try these movements to see efficient gains in your fat loss and overall body composition. Most of the workouts will take less time, but the goal is to maximize your time and perform intervals that are fast and hard. After the short burst of work, you provide your body with an active rest period. This will save you time, keep you mentally fresh, and help you lose body fat in no time if combined with a proper strength training and nutrition program.

Medford personal trainer Callie Durbrow provides small group personal training. These personal training groups promote efficient fat loss and strength development. For more information visit

Maximum Benefits With Minimal Effort

2009-07-06T13:35:00.000-07:00

Cardio - Maximum Benefits With Minimal Effort!

Cardio stinks. Let's just put that out there. It's just no fun. You'll have the occasional guru/ freak/ torture fan that will enjoy climbing on the treadmill for hours, but let's face it; he must be a few grams shorts of a full protein shake... if you catch my drift. Cardio is hard, boring, tiring, and generally, not something most of us enjoy. But it doesn't have to be that way.

One hour a week. That's all it takes to get great cardio results. And this isn't some stale commercial about a product you can buy for "just 3 easy payments of..." This is legitimate, very hard, yet very rewarding cardio training. It takes three days a week you do your cardio. Eighteen minutes each time. That's a total of 54 minutes a week. And it will give you the cardiovascular benefits of three 45-minute routines. Take a breath...

When you do a 45-minute cardio session, you do not run full speed for 45 minutes. You'll likely ramp up with ten minutes of walking, followed by twenty minutes of "real" hard cardio. You'll follow it up with five minutes of super-intense cardio, and then end the session with a nice 10-minute gradual cool down. It's the normal treadmill/elliptical cycle, and you see it every day in every gym in America.

The problem is, your body's heartbeat is only accelerated to levels where you gain the most cardiovascular and fat-burning benefits, for the middle 25 minutes of that cardio routine, if that. You cannot go "all out" - and have heart doing max pumping capacity - for the entire 45 minutes. So, you waste time prancing around it, before taking the bull by the horns and knocking out the hard work.

Why not handle cardio the same way you handle weight training, plus all other things in life - in the most effective and efficient way possible? Ladies and gentleman, I give you, "interval training".

It's simple. And once you try it, you'll never look back to "old cardio" again. Get on the treadmill. Set that timer so you can watch the seconds tick down, and so you can increase the speed easily. You are going to alternate slow walking minutes, with fast running minutes, for the next 18 minutes. That's it. Your heart, lungs, and the rest of your body will be tricked into believing you're doing a full routine because your heart rate and breathing will never have a change to return to normal levels. Let's get started.

Minute 1 (:00 thru: 59) - You walk slowly, at around 2 mph.
Minute 2 (1:00 thru 1:59) - You increase the speed to 5 mph.
Minute 3 (2:00 thru 2:59) - You walk slowly again, at around 2 mph
Minute 5 (3:00 thru 3:59) - You increase the speed to 5 mph.

This continues until you have completed minute 18. This will be nine slow walks, alternated with nine fast runs. Your heart rate will remain constantly high the entire time, and you'll fulfill your maximum cardio goals for the day with minimum effort. Give it a shot! http://www.BodybuildingToday.com,

Ten Top Cardio Exercises

2009-06-24T15:10:00.000-07:00

10 Top Cardio Exercises That Can Burn Fats - Know Which One is Suitable and Effective For You

Everyone knows that a good cardio workout sheds the pounds off quicker than any routine. But the monotony of a sweaty gym may be more successful in getting you off track rather than helping you burn fat. Here are ten alternatives that are all great and fun cardio workouts.

Power walking and running

Nothing beats the simplest and easiest, not to mention normal and ordinary human activity. Bring along a music player to keep you entertained while you are pounding the pavement.

Skipping and cycling

Both are alternative to walking or running. Skipping or rope-jumping helps to lengthen calf muscles for sexier-looking legs. Cycling has an added benefit of strengthening core muscles as well.

Dancing

Signing up for dance classes is a sure way of not getting bored for your cardio exercise. Choose from hip-hop, belly dancing, or just about any form of dance. It is fun, good for the body, and promoter of flexibility.

Martial arts and boxing

With a slight hazard of getting bruises, signing up for martial arts or boxing is an effective and exciting fat-burning exercise. You also get to learn a virtue or discipline; when necessity calls for it you can defend yourself from aggressors.

Rowing

This may top the list when it comes to how much fat is burned since not only do you have to carry your own weight, you also row around the additional weight with you.

Racket sport

Choose from tennis, badminton, squash, and so on. It is both an effective workout and a social activity.

Swimming

You get to work out without feeling sweaty and sticky. Though swimming is a refreshing way to burn those fats, do not forget to keep the inner you hydrated by drinking lots of fluids.

Cardio exercises need not be boring and done in stinky gyms; they can be as fun and exciting as you want!

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Home cardio workout

2009-06-20T06:53:00.000-07:00

3 Home Cardio Workouts to Lose Belly Fat.

Doing cardio workouts is a great way to lose belly fat and get leaner. However, most cardio takes up a lot of time, not just to actually do the workout but also to drive to the gym or even get out of the nearest park. Often, the weather makes it impossible to workout outdoors so people without a gym membership are left without options.

Of course, you can buy a treadmill or a rowing machine and workout at home, but what happens if you don't have the space or the money to buy an expensive treadmill? What can you do to lose fat?

Here are some home cardio workouts to lose belly fat fast:

1. Jumping rope - This is one of my favorites. It's not a children's game at all as some people think but an excellent aerobic workout. Getting a jumping rope won't burn a hole in your pocket and you can workout at home. Building up a good sweat while jumping rope will take just a few minutes and can help you burn a lot of fat.

2. Alternating stair jumping - To do this home cardio workout you need to have stairs in your home or just get a workout step. Then, you alternate your feet by jumping first with one foot on the step and then the other. Doing this quickly is a great workout. You'll be sweating in no time. To make this workout more difficult, grab 2-3 pounds dumbbells in each hand.

3. Squat and jump - This is a combination of a strength and cardio workout. You do this by doing a squat and when you're rising to the starting position, you jump as high as you can, or jump and bring your knees as close as possible to your chest. You work the thighs and buttocks as well as get a great cardio stimulation out of it in the process.

So you see, there is no excuse not to workout even without a gym membership. You can still do massive cardio workouts and burn a lot of belly fat at home.

For more cardio workout ideas, visit: Cardio Workouts to Burn Belly Fat

Aerobic Exercise, Your Chiropractor and You. What is Zumba Gold?. Zumba Creator Alberto Beto Perez.

2009-06-12T14:34:00.000-07:00

Aerobic Exercise, Your Chiropractor and You

We generally think of chiropractors as people who relieve back, next and shoulder pain, but chiropractic isn't just a way to relieve stress, tension and headaches. There are many ways in which we can profit from chiropractic care, including the ability to gain more from our physical routines.

Aerobic exercises expand our cardiovascular systems, decrease our heart rate and increase our lungs' breathing capacity. A lower heart rate and reduced breath count raises effectiveness of our body's systems cut down on deterioration of our organs, making us fitter and healthier.

When we are in stressful situations, our muscles tighten up. Extended periods of stress can affect the mobility and comfort in our joints and bones, tightening of ligaments and stiffness in the back, neck and shoulders. All of this can lead to changes in the shape of our spines and further pain and stress.

Changes in the spinal curve at your neck and mid-back can cause extra stress on your lungs and hear. The area these organs have in which to function correctly become cramped, their functionality and efficiency are reduced. Day-to-day activities, such as walking and climbing stairs, become difficult and your breathing becomes labored.

To fix this problem, you start and aerobic fitness routine, but the benefits you will receive from this effort will be reduced because of the core musculoskeletal problems. You expend a lot of time and energy, possibly even money, in working on your routine but you still can't catch your breath after a quick walk to the corner store. Designer Diaper Bags!

What is Zumba Gold?

It is one of the newest aerobic dance routines designed for beginners and participants with physical limitations. Read this article and discover why it is still effective and fun.

Zumba Gold is a brand-new system that is for anyone, any age and any ability level. This is the newest fitness dance routine created by Alberto Beto Perez. This program is designed for participants with very little experience exercise(real exercise beginners, so to speak), individuals that have physical limitations or inactive older adult. The system was created to be easier than the basic but just as much fun. The moves have been carefully designed to be easy to follow by individuals of any size or age.

You will get a safe and effective total body workout... guaranteed. And still maintaining a party atmosphere that is different, fun, easy to follow along and extremely effective. The music uses dance moves and rhythms from... Cumbia, Salsa, Merengue, Tango, Rumba, Cha-Cha and many other exciting and fun rhythms and dances.

You Can Do Zumba Gold Even If You're a Beginner

You can even perform dance moves on a wheelchair or a chair is one of the other dance routines. This is an outstanding benefit for those students who live in an assisted-living and or short and long-term care facilities.

As the boomers get older and people are living longer the amount of citizens over 65 will more than likely double in the next 25 to 30 years. These same individuals realize that if they are going to enjoy their later years being physically fit is a high priority.

When you take a Zumba Gold class or workshop be sure to wear comfortable exercise clothing, take a hand towel and a bottle of water, along with a "ready to party" mood! Zumba Gold.

Zumba Creator Alberto Beto Perez

Alberto Beto Perez is the creator of Zumba. Beto a native of Colombia (South America) is the founder of Zumba and director of the national Master trainers team. Beto Perez is also a celebrity choreographer and a Pro dancer. Having choreographed for Shakira and other celebrities.If you wondered what the word Zumba means, it means to move fast and have a lot of fun. His style of aerobics dance workout uses Latin inspired dance steps such as Salsa, Merengue, Flamenco and Samba. Recently hip hop and other exciting dances have been added to the dance mix.

Beto Perez created this Latin-based dance workout quite by accident, as the story goes one day as he rushed out of this house to teach his aerobics class he forgot his regular music tapes. As soon as he realized this, he grabbed some Latin music tapes that were in his car and began teaching the class to this music. The class exploded and became the most popular class in Colombia. He named this class "Rumbacize."

Beto Perez arrived in Miami, Florida in 1999. There he met two young Colombian entrepreneurs who convinced him to change the name and to begin marketing his fitness philosophy throughout the world. By 2008 the small aerobic fitness company had well over 20,000 certified instructors and DVD sales in excess of 3 million.

(Recently Beto has added different music to the fitness workout, introducing a little bit of country music, funk rock 'n roll and many other exciting beats.) However, he has also been adding additional products to the companies fitness line. Recently he launched a dance workout for individuals who are complete beginners, never having exercised much before; active older adults and individuals who are physically limited. He called this product Zumba Gold. In addition, another recent release is a product design for kids. With most young children not getting enough physical exercise this new product has received an overwhelming response. The new Zumba kids program is providing children with the ability to exercise and at the same time have fun. http://zumbafitnessnj.com/

Real Cardiovascular Fitness

2009-06-10T15:04:00.001-07:00

Real Cardiovascular Fitness - 2 Ways to Gain Real Cardio Without Running!

If you are open to achieving maximum levels of fitness and cardiovascular conditioning through other methods besides running then permit yourself to continue reading. There is more than one way to skin a cat! If you don't believe me then you need to apply the following 2 drills that I have included in this article to your personal training program.

1. The Double-Arm Kettlebell Swing: This is a base lift that you can do with the kettlebell in order to get a real edge in building hard lean muscle, but it is hugely effective in helping you to build serious levels of cardiovascular fitness! With kettlebell swings you are implementing over hundreds of muscles in your body to perform the task and the swings will get your heart pumping harder than anything you have ever tried. With every swing you utilize movements in your hips and knees to flex and extend in a forceful, smooth, and continuous motion back and forth in what is called the hip snap.

This movement is necessary in order for you to move the bell along an arc that swings from between your legs up to your chest level. As you are doing this you have to be conscious of keeping your shoulders retracted and your head up. With every repetition you have to fight against the sensation of being pulled forward. This counter-reaction will help you to build on your conditioning and forge your body into a machine that is capable of performing like a race horse with every repetition!

2. Squat Thrusts With A Jump: This particular exercise is almost as taxing as the kettlebell swings when it comes to building your cardiovascular endurance. To start this drill you will begin by standing with your feet about shoulder width distance apart. Crouch down and place your hands on the ground in front of you. From here you kick your feet back and extend your legs until you are in an upright push-up position. Next, simply thrust your feet back up underneath your body like at the start.

Finally, from this crouched position stand up and explosively execute a vertical jump from this position. All of these movements will equate to a single repetition. Your heart will be in high gear, you will sweat, and the amazing thing is that you will have not even taken your first stride into a run!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com

Healthy Lifestyle With Aerobic Activity

2009-06-04T10:40:00.000-07:00

Everyone should perform aerobic activity regularly. Such exercise helps to strengthen the heart and lungs and make them work more efficiently.

Aerobic activity need not be boring. It can include things like running, walking, stair climbing, dancing, swimming. It can be anything, as long as it helps to get the heart to work hard for a continuous period of time. Many actually feel that they need to have a regimented work out program plan out for themselve, and if they are not able to do it if they do not have at least thirty minutes to an hour to devote the exercise. This cannot be further from the truth. Such mentality is a big barrier and it hinders their progress to getting a healthy heart through regular exercise.

There are so many 'opportunities' for anyone to take a shot at exercising in their daily live. You can always fit short bursts of aerobic activity throughout the day. Give the elevator a miss and take the stairs instead. How about a brisk walk around the building at lunch time? Or maybe you can ride a bike or walk to work if it is within a reasonable distance. There are just so many ways to get that short burst of exercise - if you really want to do it.

There are so many benefits to exercising regularly. Everyone from all ages should be encouraged to engage in regular exercises. Do not worry even if you have some form of chronic diseases, for there are sure to have exercises that can be custom tailor to your conditions. However, please engage professional medical personnel to evaluate your conditions and exercise regime before you take that plunge.

Just remember that a work out does not necessarily have to strenuous to be effective. The old adage "no pain no gain" is simply just not true. It is in fact quite the opposite. rade more

Heart Rate During Aerobic Exercise

2009-05-27T04:37:00.000-07:00

Elevated heart rate during aerobic exercise? My heart rate for the last couple of years has been 120 on the bike at the gym. the most i was ever to elevate it to was 130 by putting on tension. running my heart rate is around 150 to 165. now all of a sudden my heart rate is 150 on the bike when i hardly exert any effort. what is going on? I recently had vertigo from sinus and inner ear. my ekg and blood tests for heart are all normal range.

It might be anxiety, but don't let your guard down, anxiety is a very serious condition with serious consequences to your heart, brain and kidneys (due to hypertension and tachycardia). source

How do I calculate my target heart rate during aerobic exercise? Heart rate reserve Your heart beat rises during aerobic exercise. It can rise from 70 beats per minutes (bpm) at rest to as high as 170 bpm or even higher during exercise, depending on the intensity of the exercise, your fitness level, your age, and other factors. Whether you train aerobically or anaerobically is determined by the intensity of your workout, and monitoring the intensity is the key to know if you are working out aerobically. For many individuals, simply monitoring how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is, ask yourself if you feel warm and slightly out of breath while you're exercising and if the answer is "yes," then that's good enough. Read more

The Kettlebell - The Pulse of Your Competitive Endurance Program!.

2009-05-18T10:46:00.000-07:00

The kettlebell is the REAL pulse of cardiovascular fitness. If you are looking to significantly boost your level of performance and hit your warm-up when everyone else is breaking a serious sweat then this is your formula for success. I have had years of experience training athletes and the kettlebell is the greatest tool for obtaining both optimal strength and the conditioning of a race horse.

More and more endurance athletes are realizing that a successful strength and conditioning program is the answer to their success. Kettlebells are no doubt, the most effective device in delivering both a hard-hitting strength workout along with all the benefits of developing serious cardio endurance. Working out with kettlebells will give you a whole new experience when it comes to your cardiovascular training.

I have had serious successful athletes that are in better shape than most other serious athletes tell me after a kettlebell workout that nothing gets their pulse going more than the iron bell. Swinging the bell or performing overhead snatches with the bell will give you the conditioning workout of your life if you have never tried it. Once you start you will always include this as the PRIMARY element of your training regimen.

So what are you waiting for? If you want to dominate everyone else you compete against on the bike, running on the road, or even swimming in the water then you need this. Every successful athlete knows the value of an effective strength and conditioning program. There is no better way for one to gain an edge in every element of fitness when it comes down to training to WIN!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Three Steps to Increase Your Cardiovascular Capacity

2009-05-13T15:07:00.000-07:00

I want you to imagine being in the best shape of your life. Do you ever think about what steps you should take to ensure the achievement of this goal? If so then you are in the right place. Implement the following 3 steps to take your cardiovascular fitness to a whole new level.

Step 1: Train For Strength And Power: This, believe it or not, is a huge way to improve your cardio. If I have said it once I've said it a thousand times, strength is THE necessary characteristic for you to accomplish any physical task! So by that notion the stronger you are then the fitter you can be. This makes perfect sense. Train your body to be stronger from head to toe!

Step 2: Train With High Intensity: This is real cardio! I don't care if you are training with weights, doing calisthenics, or executing plyometrics you have to train with a high level of intensity. Cardio, in my opinion, is not getting on the treadmill for 2 hours. You do all of that running and you get nowhere. However, executing a hundred burpees or swinging a kettlebell for a couple of hundred reps will take your fitness level to all new heights!

Step 3: Be Mobile: In your strength and fitness training program you should be creative and incorporate whole-body movements in nearly everything you do. For optimal cardiovascular fitness, weight-loss, and fat-loss you must have a program that is creative and dynamic in nature. Even if you are looking to modify your weight-training or strength training program you must incorporate lifts that integrate many muscles at once and yield a high level of exertion. Lifts such as deadlifts, squats, cleans. sandbags, and kettlebells all fall within the context of being mobile.

At Last Cardio Exercises This Summer to Burn Fat - Lose Weight and Melt Fat

2009-04-30T07:36:00.000-07:00

If you cannot bear to look at yourself in the mirror because of the ugly fat, then it's definitely time to change into a healthier lifestyle. This is the time to stop envying people on magazines and have the body you can flaunt at the beach. How can you do this aside from dieting?-Doing exercise of course. It is still one of the most effective ways to burn calories. Here are some cardio exercises that will definitely melt excess fat in your body.

Hip-hop abs. If you are a fan of hip-hop dancing, then this is the cardio workout perfect for you. This exercise also features toning exercises that will build perfectly sculpted abs.

Swimming. Since it is the summer season, it is also a good excuse to enjoy the beach and the sun--get your tan while losing weight!

Running. This is still the most famous cardio workout. In fact, a number of people can attest to its effectiveness. All you need is a good pair of running shoes and you can do this indoors or outdoors.

Belly dancing. This is a unique and sexy way to lose weight. You can even up your fashion sense in this cardio workout.

Feel the breeze on your cheek or opt for the stationary bike. Aside from just burning a lot of calories with this cardio workout, you also tone your butt, thighs and legs.

Hiking. If you are a nature loving person, this is a fun way to lose weight effectively.

Step aerobics. This cardio workout is more popular with women. This exercise is especially good for targeting the butt, leg and hip areas.

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Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

How to Get Rid of Love Handles in the Fastest Way Possible

2009-04-30T07:35:00.000-07:00

If you're wondering how to get rid of love handles and you want to know the fastest way to do it, keep on reading! Love handles are the ugly flabs on the sides of our waist that hang over the tops of our jeans, giving us the 'muffin top' look. It's very unattractive but if you do work at it, you can get rid of them.

How to Get Rid of Love Handles With Food

You can quickly and easily shrink your waistline by changing your diet. Instead of eating foods with loads of sugar and saturated fats, concentrate on eating fresh fruits and vegetables. Also be sure to get plenty of protein, fiber and good fats each and every day. Substitute your regular pasta and breads with the whole grain varieties.

How to Get Rid of Love Handles With Exercise

If you want a flatter tummy, you need to be ready to move your body. The quickest way to achieve a smaller waist is to elevate your heart rate for about 30 minutes at least 3 days per week. The more you move, the more calories you'll burn, and the more inches you will lose. To get rid of love handles even quicker, consider incorporating high intensity interval training into your cardio workouts. An example would be to warm up for 5 minutes, then sprint for 30 seconds, followed by 30 seconds of walking. Keep that routine up for 20 minutes. You will be amazed at the amount of calories that will be burned within that time.

The fastest way to get rid of love handles is to eat a healthy diet and get your body moving. The more you move and the harder you work, the faster you will see results.

After having my 2nd daughter I was motivated to start losing belly fat and in that process I learned how to get rid of love handles. If it worked for me, it can work for you. If you'd like more information about abs exercises and workouts to help you lose belly fat, visit Losing-Belly-Fat.net.

Running to Burn Belly Fat.. The Best Cardio Techniques Revealed at Last.

2009-04-27T09:10:00.000-07:00

This article gives emphasis on the claim that running can burn belly fat. Did you know that running for healthier and flatter abs is very possible? This activity is one of the best cardiovascular routines that burn your waistline fat.

What are the reasons that make running very effective? Below are things to keep in mind:

1. A running workout is high in intensity. Since a faster and more intense routine is much better for losing tummy fat, running is a very effective way to boost the body's calorie-burning capabilities.

2. This workout stimulates almost all the muscle groups in our body. The brain, heart, limbs, and the upper body are all in motion. You also move the legs, chest, shoulders, back, and stomach with each step you take. Running also helps stretch the muscles for further improvement and strengthening.

3. There is very little limitation when it comes to running. You can do it indoors or outdoors. You can run with your dog, with your friends, or by yourself. You can run at the park, at the beach, or on the street so you can enjoy the fresh and clean air of your natural surroundings. Make running a part of your lifestyle. It can help you get sexier and flatter abs; it will also make you stronger and healthier.

4. Accelerate your running a month after you start. Try running more laps, or run the same number of miles but with faster mileage. You will notice that your muscle tend to become stronger. Do not limit yourself to a slow job. Try sprinting every once in a while because this can also assist you in getting sexy abs.

Eating right with complete rest is very important for you to be very successful with your plans. Is this the right cardiovascular workout for you? See and try it to believe!

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Burn Belly Fat

2009-04-21T16:40:00.000-07:00

Running to Burn Belly Fat - Why is Running a Great Cardio to Get Flat Abs

The reason why running is so effective is multi-fold:

I. Running incorporates virtually every muscle group into each movement you make. You move your arms and legs but your chest, back, shoulders, and stomach are also working with each step. This means that running actually works the muscles and isn't just a cardio workout.

II. Running is highly intensive, or at least can be as long as you do it fast enough. Unlike other cardio workouts like the elliptical, for instance, running to burn belly fat or body fat in general is so effective because it's an intensive workout. You just burn more calories per minute doing it than most other workouts.

III. Sprinting is a secret abs workouts. If you want to get flat abs, try this form of accelerated running for a month. Run 10 laps of 20 yards each but do it as fast as you can. Without noticing it, you abs muscles will be straining like crazy. At the end of a month, they will be much stronger. Sprinting is just another way running can be used to get flat abs.

IV. I love running because you're not limited to doing it in the gym or with a special machine. You can run on the beach, in your local park, or in the street (watch out for cars). This makes running an affordable way to stay in shape and one that is easy to maintain.

To discover more great fat burning workouts, go here: Fat Burning Cardio Workouts For more tips on how to make running more effective, go here: Running to Burn Belly Fat

Of course, running itself isn't enough to ensure you get flat abs. You have to eat right for that as well, but if you're looking for a quick way to burn belly fat, this is the cardio workout for you.

Aerobics is Finally Dead, Now We Just Need to Bury It

2009-04-13T17:07:00.001-07:00

Remember the 1980's? The decade of Jane Fonda, big hair, Richard Simmons and leg warmers produced some forgettable trends. One of these was aerobics classes which the experts at the time said was the way we were supposed to exercise to get fit and lose weight.

Now they have changed their minds and tell us that Richard Simmons was wrong. Waving our arms around and jiggling our body for an hour at a time does seem a bit silly now. But it was fun and got a lot of people off the couch and moving.

Although this type of activity has past its sell by date the stigma of 'aerobic activity' still remains. Many people believe it is an exercise program and when they decide to get active they start with some type of long, slow steady state type of activity such as walking, jogging, cycling or some other repetitive, low intensity activity.

Now they are saying this type of activity will not:

• make you lean. • protect you from heart disease. • even boost your energy.

Even worse, aerobic training - the kind the medical profession touts as the path to good health - can actually wreck your body. If you do enough of this type of activity it will make you sick, tired and old before your time.

It does make sense as our ancestors lived in a world where their food fought back and predators attacked without notice so they often had to run or fight - fast and hard. These short bursts of high output activity fine tuned our ancient ancestors and kept them strong and fit. We are still hard wired with the same physiology yet have lost those kinds of physical challenges so we need to perform similar activity to stay healthy and fit.

The experts are now saying that if we do too much aerobic activity we can compromise our health, causing us to age prematurely. And here is why: When you exercise for long periods at a low to medium intensity, you train your heart and lungs to get smaller and downsizing these major organs is an invitation for sickness and disease.

To not only beef up your health and lung system but your entire body both inside and out you need to perform a proper exercise program that contains at least 60% strength training exercise. As adults lose 7 -10 pounds of muscle tissue each decade after the mid 20's it is imperative that the right exercise program is followed to not only prevent this loss but to reverse what has already been lost.

Strength training is the only exercise that will do the job, and this is where doing the wrong type of exercise could cost you your health in the long term. No amount of low intensity, long duration activity can ever prevent the loss of muscle tissue and in fact will cause it to disappear dragging with it your youthfulness and vitality.

The latest research has found that the key to exercise is not the length or endurance. It is the intensity. Exercise intensity refers to how much work is being done and the degree of effort that you put into each segment of your workout. For example the more intensity you place on a working muscle, the more quickly it will increase in strength.

To get some of the short burst high intensity activity into your exercise program, do some interval training 1-2 times per week. This involves 8 -12 seconds of all out activity then a longer rest period. An example of this would be 10 seconds of sprinting followed by 30 seconds to one minute of walking to recover. Repeat this 8 -10 times or more depending on your current fitness level.

This exercise program based around strength training and interval training will give you maximum health benefits protecting you from disease and holding off the aging process protecting your youthfulness. You can still do low intensity, long duration activity which can be part of an overall active lifestyle. Just don't ever replace a proper exercise program with it.

Reap the benefits of the knowledge that modern research has provided for us and update your exercise program into the 21st century. Sadly, the old aerobics era is over but we have something better to replace it with that will give us better results in less time.

Do you want to discover the secret to rejuvenating your body, regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" Health Related Fitness

If you are looking to lose weight permanently go to Fitness Weight Loss for the solution.

Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger. In her nearly 30 years of fitness and bodybuilding competition experience she has helped thousands of people start their journey towards being strong, fit and youthful at any age.

Winsor Pilates DVD

2009-04-08T08:16:00.000-07:00

Have you ever been sitting at home late at night, unable to sleep, and decided to watch some TV. The only thing on late at night are infomercials advertising a fantastic new cooking tool, weight loss drug, or an ab exercise machine that will get you the perfect supermodel body in 5 minutes a day. The truth is, most of these things don't work nearly as well as they seem to on TV. Don't worry though, there is a light at the end of the tunnel, and that light is the Winsor Pilates DVD series by Mari Winsor.

Now I know, everyone is skeptical, but the results have been proven. Winsor Pilates DOES work. The only real questions you should ask are "will it work for me" and "will it keep my interest?" Not everyone is motivated by the same things, and not everyone has the same body. This means the answer to those questions is not a generic yes for every person.

The Winsor Pilates series was developed by Mari Winsor, a celebrity in the world of Pilates. It is a tried and true program that doesn't leave you feeling the next day like you were in a car accident. True to the Pilates Method, it has focus in flexibility, and the healthy balance between mind, body, and spirit. Mari Winsor cranked up the formula though, making energetic routines which help a great deal with cardio aspect as well. In fact, she has designed a system called "dynamic sequencing" which actually targets specific areas that you want to shed unwanted poundage by doing exercises in a specific order to work the right muscles at the right time. The life and enthusiasm displayed in the DVDs makes it easy to stay motivated and to actually want to go and work out. If this sounds like something that appeals to you, then maybe the Winsor Pilates DVD program is right for you.

Now everyone wants to get in shape, and some people prefer spending $50 a month or more and going to the gym to work out the old fashion way. If that is what works for you, then all the power to you. If you're looking for something a little more fun and exciting. Something that you can do in your own home. Something that doesn't cost you a ridiculous amount of money...Well, maybe you should look into Winsor Pilates.

For the best information on the Winsor Pilates DVD system, check out Jamie Shaaw's website at: Winsor Pilates DVD

Strength Before Cardio?

2009-04-05T15:00:00.000-07:00

Is it a good idea to do strength training and cardio in the same workout? And if so, which one should be done first?

Well, you'll first need to look in the mirror and clearly distinguish whether your goal is to lose weight (fat) or build strength. If you're somewhere in between, then the specifics of this article are less important.

But assuming your goal is either fat loss or building strength, you will require a different strategy.

Let's look at each case individually:

YOUR GOAL IS FAT LOSS...

If your goal is to lose fat, however, you may increase your ability to burn fat during any given workout by doing intense cardio BEFORE your strength training workout.

Why?

First, doing cardio at a moderate to high intensity elicits a greater degree of lipolysis (fat breakdown). By stimulating lipolysis, your body has more fatty acids at its disposal and is therefore more inclined to use fat as a fuel during the subsequent strength training workout.

Research has shown that a greater fat loss benefit can be expected if periods of higher intensity cardio are performed during the early phase of the workout. A 2003 study in the European Journal of Applied Physiology showed that fat oxidation was higher in a workout that was initiated with a short bout of high intensity cardio.

The second benefit to doing higher intensity cardio before strength training (for fat loss purposes) is that it produces greater than normal cardiorespiratory and metabolic responses, such as increased post-exercise oxygen consumption (EPOC).

EPOC is a measure of "passive caloric expenditure" that occurs after your workout as your body attempts to re-establish homeostasis. This increase may be due to a greater increase in body temperature and circulating hormones, both of which will increase fat burning after your workout.

More good news - your body also prefers fat as a fuel source during the post-workout stage, as it needs this energy to replenish glycogen (carbohydrate) stores that were depleted during the workout.

So even if you can't lift as much weight during your subsequent strength training session, don't worry. The goal with fat loss is not to lift maximum weight but rather to elevate your body's metabolism by maintaining an elevated heart rate for more of your workout.

YOU WANT TO BUILD STRENGTH...

If your goal is to develop more muscular strength then you need to do your cardio AFTER your strength training workout.

Why?

Because, aside from doing a light cardio warm-up, excessive (or high intensity) cardio before lifting weights depletes your glycogen (energy) stores. As a result, you will have less fuel in the tank for your resistance training exercises and thus will experience sub-par strength workouts simply because you won't be able to push as much weight!

Just think of the last time you did an intense cardio workout - did you feel like throwing around some heavy weights afterwards? Most likely not.

THEY'RE ACTUALLY PRETTY SIMILAR

Want to lose fat? Then, begin with a 5-10 minute bout of high intensity cardio (notice how I've used "intense" cardio) before your strength training routine that should incorporate full body exercises using weights that will only allow 6-8 reps!

Want to build strength? Do the exact same thing but simply move your intense cardio after your strength training.

You see, when it comes to the strength training component of your workout, regardless of whether you want to burn fat or build strength, using heavier weights and lower repetitions (6-8 reps) is the key to success! So put away those low weight, high repetitions aerobics videos.

References:

Kang, J. et al (2003). Effect of order of exercise intensity upon cardiorespiratory, metabolic, and perceptual responses during exercise of mixed intensity. Eur J Appl Phsyiol, 90: 569-574.

Yuri Elkaim is one of the world's leading fitness, nutrition, and weight loss experts. You can download his report "How to Get Fit and Lose Weight Fast" and enjoy one of his world famous iPod workouts absolutely FREE by visiting http://www.myFitterU.com today!

Best Cardio Exercises For Women

2009-03-30T10:52:00.000-07:00

Best Cardio Exercises For Women - Top 4 Cardio Workouts For Women to Burn Abdominal Fat Quickly

Women are not interested to build muscles like men do. Cardio exercises are best suited for them. Their main objective for visiting a fitness club is always to shed those extra pounds and get a toned body. Nowadays women of every age group want to look sexier and young. They are regularly visiting gyms to get that desired figure.

It is always beneficial to lose your weight through workouts than loosing them through dieting or other dangerous methods. Regular exercises enhances metabolism in your body and hence you lose weight naturally. They have no side effects at all while your overall appearance also increases with cardio workouts.

Top 4 Cardio Workouts for woman to burn Abdominal Fat Quickly:

Running: It is the most convenient and the most effective cardio workout. It enhances the metabolism in your lower body and burns lots of calories. It is always advisable to wear a good pair shoes before running. You should also keep your body well hydrated with water hence drink enough water after running.

Aerobics: It's another technique to lose that extra stomach fat from your body. You can lose them by performing aerobic dances. You can even socialize and lose weight at the same time during these aerobic sessions.

Swimming: If you love water, then you are best bet for it. Swimming gives you full body exercise. It tones up your muscle and makes you attractive. Swimming for at least 30 minutes regularly can help you immensely in loosing those extra belly fat.

Walking: It is the simplest form of cardio workout and the most preferred too. Walking regularly helps your body to burn calories. Women mostly prefer this workout as it is easier to perform and more effective.

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Kettlbell Challenge - Time and A Lot of Counted Lifts!

2009-03-30T10:51:00.000-07:00

I am always looking for ways to challenge both myself and my clients. I have found that there are many methods to take in order to push one to the limits of both mental and physical exhaustion! Take a look at these couple of methods that I have used in order to push the envelope!

1. Maximum Swings: This is a hell of a workout when it comes to both your mental and physical toughness! What better way is there to get into shape than to push your body to the limit? Well, this particular kettlebell challenge does just that. To execute maximum swings you need a counter and a timer. You set your timer to beep at you after 3 minutes. During the 3 minutes you are going to execute the double arm swings for as many reps as possible within the allotted 3 minute time limit. Make sure your counter doesn't miss a rep! You are pushing your limits for endurance my friends. When you are finished you'll only feel like dropping the bell and punching someone. Just be careful dropping the bell, and I wouldn't recommend punching anyone!

2. Overhead Farmer's Walk: This is just about as miserable as the first one I mentioned. With this particular drill you need a long flat distance (like a football field) and a single kettlebell. From here you will start at one end of the field and clean and press the kettlebell above your head. This is where you need to make sure that your elbow is locked and that your shoulder is also locked into the socket. Next, just start walking with the bell overhead as far as you can with one arm. When you are finished switch arms and do the same thing. Take the measurement down. Now that you have a base-line then go on with your intense kettlebell and strength training until you feel like pushing your body to the limit again on another day. When that day comes try to beat your previous distance!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com

To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html

I'm Brandon Richey the Strength and Conditioning Pro!

Top Cardio Workouts

2009-03-23T11:30:00.000-07:00

Top Cardio Workouts to Lose Belly Fat Fast - Know the Best Cardio Routines to Lose Weight.

One of the best and simplest forms of exercise in losing belly fat fast is cardiovascular exercises. Since cardio exercises are simple, they are also oftentimes misused. People usually do the exercises the wrong way and so they get less than the optimal results.

The key to success when doing cardio exercises is doing the right kind of exercise, making it intensive and short, and having fun while exercising. Here are the top cardiovascular exercises you should consider:

1. High-intensity interval cardio is the best and most effective way of burning belly fat. You simply change the pace of workout you do every after a few minutes. In one segment, you push yourself greatly so your heart rate is pumped. Then, you slow down for a few minutes allowing yourself to catch your breath. Afterwards, you push yourself again, and so on. Your system is exposed to a variety of levels, making yourself able to withstand different conditions. More calories are burned with HIIT cardio. 2. Running is a simple exercise and is a favorite of most people. Running keeps your entire body working from head to toe. It can either be done indoors with a treadmill or outside in the open air. There is nothing complex about it, and it helps in working out your abs. While running, place a hand in your stomach, and you will feel that it is actually hard. Do some sprinting as well if you want optimal results. 3. Swimming is a strength workout and a cardiovascular routine at the same time. When you propel yourself in the water, immense strength and stamina are needed. Swimming helps you build muscles that help in the fat-burning process. Not only is it a fun sport, it is also a fun way of burning belly fat. Who said cardio exercises are boring in the first place?

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Cardio - How to Choose the Best Cardio Program For You

2009-03-20T10:42:00.000-07:00

Cardio is the one type of workout you can do that has the maximum number of benefits for your body and overall health. While there are many activities that fall under the definition of cardio, you should first understand what it is and why it is so important.

Cardio (a.k.a. cardiovascular exercise) is any type of activity that raises your heart rate to a certain level and keeps it there for a recommended duration of time. This heart rate is called your target heart rate level and is easily calculated using and online target heart rate calculator or chart. The key during cardio is to keep your heart rate up but still be able to carry on with conversation.

Measure Your Heart Rate

Understanding your target heart rate will help you be as effective as possible in cardio workouts. Once you have this valued number you can monitor it and adjust your intensity during exercise to keep within the appropriate range.

The easiest way to monitor your heart rate is to check your pulse. With your fingers located under your jawbone, count your heartbeats, beginning with zero for the first beat, for ten seconds. Multiply this number by 6 and you have your current heart rate. Does it match your target number or do you need to slow down or speed up?

The Benefits Of Cardio

While many people choose to begin a cardio program for its ability to help them lose weight and look better in a bathing suit, there are more reasons cardio is good for you:

It strengthens your heart and makes it more effective and less stressed when pumping blood.
It increases lung capacity so your whole body gets more oxygen, which is good for generating new cells and blood.
It provides a reduced risk for heart attack, heart disease, high blood pressure, and even diabetes.
It helps you get better quality sleep and relieves stress.

Choosing The Best Cardio Program

Of course the best exercise for you is the kind you will stick with. So first choose something you enjoy. You don't have to join a fitness club with fancy complicated machines in order to get an effective cardio workout, unless you want to, of course.

Options for cardio outside the gym include walking/jogging and aerobic type DVDs that you can do at home.

At the gym, you can use the treadmill, bicycle, stair stepper, or elliptical machine. You also have the option of signing up for classes like cycling, aerobics, tae-bo, and more; which might be a good decision for you is you need the accountability and motivation to stay on track.

If you have decided to begin your cardio workouts on your own, without an instructor then here is some additional information.

Push yourself enough to get a good workout, but not so much that you injure yourself. It might take you two to three weeks to be able to complete a cardio session. That's okay; congratulate yourself on the small steps.
Recommended minimum workout length and frequency is 30 minutes for 3-5 days a week. So start slow and work your way up. If you can only maintain your target heart rate for 10 minutes, at least finish the 30 minute period with low intensity exercise. The next time you can set a goal to maintain your target heart rate for 12 to 15 minutes, and so on until you are able to maintain you target heart rate for 30 minutes or more.
Invest in some good shoes with proper support and nonrestrictive clothing that you can move in. While it is not a fashion show, you should feel confident and comfortable when working out.
Finally, don't forget to stretch thoroughly before and after each session.

By following these tips, you'll be able to get the most out of your cardio workouts.

For more information, click here: Cardio

Chris Jamison writes about life balance in the areas of Health & Fitness, Personal Growth, Financial Freedom, Relationship Advice, and Spirituality and Purpose. Visit Chris' site at http://RoadmapsToSUCCESS.com. Roadmaps To SUCCESS, Your step-by-step guide to life balance

Tips For Injury Free Running

2009-03-17T10:14:00.000-07:00

Contrary to popular belief, running should not hurt your body. It is the way you run that is doing the damage and causing pain. Sadly, for many runners, injury becomes a regular inconvenience and a way of life, something that just has to be dealt with and endured. Running is a sport that has a competitive aspect to it. When competition comes before knowledge, the goal changes from minimizing stress to the body to minimize running time. This is when injuries begin to surface. However, with a little practice on technique, injuries are reduced drastically, stress to the body diminishes, and personal running times can be greatly improved. Remember, speed comes after form.

Poor running form leads to injury, wears the joints down at an accelerated rate, and puts high levels of stress on the body. Unfortunately, much of what the vast majority of runners believe they know about running technique is wrong. So what is good form and bad form? Bad form can consist of any or all of the following incorrect techniques, which will lead to pain and injury over time.

Over striding- This consists of when the legs move to far forward in front of the body, putting heavy stress on the knee joints.
Poor foot position- When the feet deviate from a straight line, the joints have to twist with each step. As they move forward while twisting, unnecessary wear occurs.
Poor arm movement patterns- Moving arms across the entire front of the body not only is a waste of energy, but unnaturally twists the hips and torso with each stride. It is an extraordinarily inefficient running style.
Clinched fists or tense face- When you clench your fists and tighten your face, you create tension through the upper body. This causes arm movements and torso position to change, leads to neck and upper back pain and will wear out the runner much faster.
Torso bent to far forward or backward- When bent to far forward, the air is constricted to the lungs and the impact the body receives from being out of alignment increases. When bent to far back, pressure increases on the lower back and over striding usually occurs, stressing the knees.
Landing on the heel of the foot- Your feet should not slap loudly as they hit the ground. Good running should be springy and quiet. Landing on the heel of the foot leads to more stress than any other running problem. It delivers an immediate shock to the lower back and can lead to chronic pain and even stress fractures.

Improving your running form can help you run quicker, more efficiently, and with less stress on your body. It helps to reduce the changes of injuries, and allows for a more pleasant run. Making these small adjustments to your form can literally mean the difference between an enjoyable complete run and a DNF (Did Not Finish)

Land on mid-foot- Although heel striking is very common for recreational runners, it is not the preferable way to run. Constantly landing on the heels wastes energy and jars the body. It can lead to significant stress injuries throughout the lower extremities, and even chronic pain throughout the entire back. It should be noted that most running shoes are designed for the runner who lands on their heel. Inevitably these shoes allow a runner with poor form to slide by and develop bad habits. Be wary of expensive running shoes unless you take the time to learn how to run!

Use gravity to pull you forward- Using your legs to push yourself forward will rob you of energy faster than anything. Try to relax, bend your knees, and lean forward at the ankles, rather than the waist. As you lean, gravity pulls you forward. Your feet will begin to come down underneath you, rather than in front of you. Your foot should never hit the ground in front of your body, as this puts maximum strain on your knees. Essentially, the runner's center of gravity should be directly over the foot.

Posture- Focus on maintaining good posture. Keep your hips, shoulders, and ankles in a straight line. Good posture builds strong core muscles and allows the body to move more efficiently, using less energy overall.

Relax your body- Relaxing your leg muscles, in particular, lessens their resistance to forward momentum as you run.

Breathe- Inefficient breathing forces the body to work harder to meet its oxygen requirements. Breathe naturally and fully from your diaphragm, instead of shallow chest breaths.

Forward movement- Forward movement should not be muscular. It should happen by itself, because of gravity. When you have the proper form, gravity will carry you forward, allowing for an enormous reduction in energy output.

Running can be a sport that is done up until your final days if practiced correctly. Taking the time to learn about running is no different than learning golf, football, or any other sport. If you put in the time to learn, your runs will be fruitful, enjoyable, and your endurance and stamina will increase over time.

If you would like to learn more or find other great articles on health, fitness and nutrition, please visit: http://www.dynamicsofmotion.com

Scott Malin is a widely respected expert on the subject of fitness, strength, and nutrition. To learn more, please visit: http://www.dynamicsofmotion.com

Lose Belly Fat With These Cardio Workouts

2009-03-15T10:42:00.000-07:00

Losing belly fat isn't always easy or fast but it can be done with cardio workouts. However, you may have seen cardio-addicts at your local gym who do endless amounts of cardio and still have that stubborn layer of belly fat. This is because they don't really know how to do cardio and are simply wasting their time. By the time you finish reading this article, you will not make the same mistakes as they are.

Cardio tricks

The way to do cardio in order to burn belly fat and body fat is to make it intensive. There's very little point to do workouts which don't push your body to exertion. What's the benefit of being on a treadmill for an hour if you hardly break a sweat? It is much better to do an intensive 20 minute workout as long as you feel that you've really pushed yourself.

That's the first rule: intensive cardio is more important than long duration cardio. The quality is more important than the quantity.

Cardio workouts

The second rule to know is that not all cardio is created equal. You can burn twice as many calories by doing one cardio workout than you would by doing another workout for the same length of time. If you don't want to spend hours at the gym, you better do fat burning cardio workouts and not waste time on easy to do exercises.

Belly fat burning cardio workouts include:

Running - make sure to alternate speed to really push yourself
Rowing - Good for upper body strength too
Swimming - Develops the upper body
Jumping rope - A great home cardio workout
Hiking - A great way to spend time with your loved ones and burn some stomach fat in the process
Kickboxing and aerobic classes - These depends on the level of the class but can be quite intensive

Also, cardio workouts which involve strength elements like rock climbing, martial arts, certain ball game sports, can help you burn more abdominal fat for each minute you do them.

If you spend your time doing intensive cardio workouts and make sure to really push yourself, you will see massive results.

To read how you can lose belly fat and keep it off, visit this webpage: Burn Your Stomach Fat.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter. To read about the best way to get flat abs, click here: Truth About Abs

Aerobic Exercise For a Happy, Healthy Heart

2009-03-04T06:46:00.000-08:00

Everyone knows that exercise is good for our bodies. But, did you know that aerobic exercise is good for a happy, healthy heart? Do you really understand the correlation between aerobics and heart health? When you here a person say that doing this type of workout is the best way for them to feel healthy, they are right. Aerobics and heart health go hand in hand. Practice aerobics for a happy, healthy heart and your heart will keep your body happy and healthy too.

There are so many benefits to doing aerobics that you just cannot fit them all into one article. There is a correlation between the health of your heart and doing this kind of exercise. There is also a correlation between the health of your heart and your overall health. The healthier your heart is the healthier and happier your body will be.

It is a rather general statement to say, the more you do the healthier your heart will be. In all of the statements generality it rings so true. If you do more aerobics your heart will respond like any other muscle that is being worked, by getting stronger. A stronger heart is essential for a strong, healthy and happy you.

When it comes to aerobic exercise and heart health they are closely connected. The better your heart is performing, the longer you can workout. The longer and more intense your workout, the better for your heart and your body.

Just like any other exercise program you do, you will have to start easy with the aerobics and work your way up. If you have not been engaged in aerobics exercise on a regular basis your heart will only be able to keep up with a small amount until you get tired. As you work your way up, your heart will be stronger and you can do more. Always talk to your doctor before starting an aerobics program. Your doctor can suggest a good starting point for your aerobics workout for a happy, healthy heart.

How can aerobic exercise help you reach your weight loss and fitness goals? Free videos and tons of aerobic exercise information. Aerobic Exercise

Aerobic pool Exercise weights

2009-03-04T06:44:00.000-08:00

Aerobic Water Exercise - Pool Exercise - Golf Exercise

Aerobic Water Exercise

Swimming is a great aerobic activity that improves cardiovascular fitness and tones the muscles. Exercises done in the swimming pool (also called aquatics) are non-impact, regardless of age or health condition. Aerobic water exercise promotes thorough circulation, since the pressure of water on a nonmoving body stimulates the heart to pump blood throughout the body. Water exercise is rhythmic. Continuous rhythmic exercises are one of the best defenses against circulatory ailments. People with paraplegia, asthma, rheumatic heart, polio or stroke patients, amputees, and arthritics can exercise in water and enjoy weightless movement. Some physicians use hydrocalisthenics for their cardiac patients.

Pool Exercise

Since water is buoyant, it reduces body weight about 90%. So the stress on the weight bearing joints is reduced. A workout in water would not leave you feeling sore and stiff. Instead, it relieves pain and sickness. Swimming exercise helps you maintain joint flexibility, strengthen and tone muscles, and increases endurance. Sometimes, swimming skills are not needed for water or pool exercises. That is because the exercises are done in water up to chest level. The resistance of water coupled with its buoyant nature provides an ideal workout. Water and pool exercises combine every element of fitness, cardio respiratory endurance, muscular strength, muscular endurance and flexibility.

While doing exercises in water, follow the interval training principle. Workout until you become a little breathless, slow down, then work again. Such an exercise routine builds up the body without tiring it.

Given below is a selection of some popular water exercises designed by C. Carson Conrad, executive director of the California Bureau of Health.

Toning Exercises (arms and shoulder)

Stand in water at shoulder level. Extend your arms on each side below the water level. Make small vigorous circles with your arms, ten each, forward and backward. Stand in water at chest level. Extend one arm forward, one back, imitating a swimmer doing a crawl stroke. Keep doing this until you are slightly tired.

Flexibility Exercises Stand in water at shoulder level. Lean sideways or backwards against the side of the pool. Balance on one foot, while raising the opposite knee towards your chest. Grasp with both your hands and gently pull it into the upper body, stretching muscles of the hip, thigh and back. Release and repeat with the other leg.

Hip/Leg Exercise This exercise will strengthen the hip and leg muscles. Hold on to the pool’s edge with both hands and float both legs out behind you. Move legs alternately, without bending the knees, in a flutter kick in which each foot travels only about 12 to 18 inches. Kick for a minute. Rest, and then repeat. Next, do the complete sequence while on your back, then on each side.

Breathing Exercise and Muscle Tone Exercise The following exercises improve breathing and the muscle tone. Bobbing. Stand in chest-deep water. Do the following in sequence:take a breath and submerge; straighten legs and regain standing position. Repeat until breathing is easy.

Advanced bobbing: Stand vertical in water above your head, arms on the sides, palms down, below the surface, legs ready to kick. In a single movement: pull both your hands sharply towards the thighs while doing a scissors or frog kick. When your head bobs up above the surface, take a deep breath and hold it. As your body settles in the water again, raise both arms and begin to exhale slowly. When expiration is done, stroke downward with both hands and give another kick, to bob your head above water for another breath. You must be completely relaxed to put the breathing and stroking together. Once you’ve learnt it, you can keep afloat almost indefinitely.

High bobbing: Try bobbing in water that is 2 or 3 feet above your head. When you do this, your feet hit the bottom of the pool when you sink. On the bottom, bend your knees into a semi-squatting position. Then, having exhaled, spring upward, stroking the arms downward, so that you almost “explode” out of the water. Repeat at will. This is a fun exercise and is one of the best for general conditioning. Golf Exercises Golf is a game that requires a lot of skill, strength and stamina. The muscles of the legs and upper torso in particular must be strong and flexible. A balanced fitness program includes all the four components of fitness: cardio respiratory endurance, muscular strength, muscular endurance, and flexibility. Each of these components plays a part in a golfer's fitness and ability to play.

Muscular strength and endurance is essential for generating club head speed. The club head speed determines how far you can hit the all.
If you need to develop a full, fluid golf swing, you need to have flexibility. Flexibility exercises must be done everyday.
Cardio respiratory endurance is vital to keep your energy up, especially when you are under pressure. Aerobic activity for twenty minutes must be done at least three times a week. read more

Aerobic band & Exercise

2009-03-04T06:39:00.000-08:00

Bare Minimum Training Chapter 6: The BMT Moderate Aerobic Exercise Regime "Aerobics And Band-Aids Are They Similar?"

Moderate does not mean one hour and forty-five minutes, nor does it mean two hours. My idea of moderate is anywhere between 18 to 25 minutes, three times per week. That's it!

Ok... you can get up off the floor now. I know, I know, you're probably saying this guy Bill has really lost it. 18 to 25 minutes?!?! Ok...Ok... wait a minute. Let me ask you a question. For those of you who are presently doing aerobic exercise for one hour or longer, are you happy with your results? If you said "no" try, 18 to 25 minutes three times per week, you'll be amazed! Let me explain.

The "typical" aerobic exerciser (I call them skinnyfat people) starts an aerobic exercise program usually three days a week for one hour at a time. He or she typically doesn't change his or her current eating habits and does not perform any weight resistance training. So after three weeks of "only" aerobic exercise he or she stops losing weight, so what comes next? Yes! You got it! The number of aerobic classes they go to increases from three days to five days a week! He or she loses some weight and then "plateaus" again.

In the extreme, some will do aerobics seven days a week! They lose weight, lose weight, lose weight, and "plateau" once again. So now what? Yes! You readers are smart. They now do aerobic classes seven days a week for one hour and 45 minutes each time. So now they start losing weight again, lose some more weight and then "plateau" once again.read more

Jedi Mind Tricks For New Runners

2009-02-16T11:59:00.001-08:00

I'm not a Star Wars buff, but I have always enjoyed how fans of the movie have been able to work in the Zen of the force in conversations and life in general. Hey if it works for you use it. I have been thoroughly entertained over the past few weeks by former Illinois governor Rod Blagojevich and his proclaimed innocence. He has, on two different interviews, mentioned an effective "Jedi" mind trick he has used to help him stay motivated to run in the cold Chicago mornings and it, along with others are worth some consideration.

1. Set Your Clothes Out the Night Before you Run. This seems so simple and rather pointless, but it works. Over the years as I have worked out in the mornings, I always prepare my clothes and other items immediately before bed. It prepares me mentally for the run the next morning, and when the alarm goes off I feel like something is waiting on me.

2. Schedule and Pre-Register for a Running Event. I have said many times putting a date on your goals has a powerful effect in keeping you on task and focused on your goals. Regardless if your challenge is physical or financial if you have a planned date on the calendar and you have made a commitment to attend or meet the goal you are more likely to follow through with the steps needed to reach your goal. (Many people won't do this because we are too afraid the commitment will actually lead to action).

3. Start a Training Journal. Buy a small notebook and journal your running experiences. You could log how many miles you ran, your run time, how you felt prior to, and after your run and the overall experience of your run. Look for a future blog entry on this topic.

4. Run with Music. Although I no longer run with music, I used to run to have ear phones on every time went running. Music allows you to loose yourself in your thoughts and turn your focus from pain or fatigue. Why else do you think the Marines and other members of the armed forces run and sing cadence? When I was in the Marines we would go for extremely long runs or marches and sing cadences the entire time. Our focus was on repeating the words or song and the often humor associated with what was being chanted. (I don't suggest singing cadences while running alone, people tend to stare)

5. Buy a New Workout Item. As much as I hate to suggest this, since we are trying to reach financial goals as well, it does work. Purchasing new running shorts, shoes, or songs for your ipod can help pull you out of the running rut you will sometimes find yourself in. Just make sure there is room in your budget or spending plan for your purchase and don't become dependent on this tactic every time you don't feel like running.

Even the best runners don't feel like running every day. You have to find ways to overcome the mental road blocks that can prevent you from sticking to routines that move you closer to your goals. Print this article and keep it in a handy place to add to your repitua Jedi mind tricks (If I had a good quote from Star Wars it would go here.)

Chett Daniel http://www.5k5k.org

Aerobic Progression - How a Beginner Can Go From Walking to Running!

2009-02-16T11:58:00.000-08:00

Everybody talks about starting up a workout and exercise program, but most beginners don't even know where to start? If you absolutely have no clue the easiest thing to remember is that doing something is always better than doing nothing!

In all of my years of training people I have come to discover that many of them kickoff their exercise programs much in the same way. A lot of people that just start out end up taking a nice stroll around the block or at the local park. This is a great way to begin. However, the question of where to go next is always the following concern for many. For the sake of this article I'm not going to discuss the resistance training element, but the same questions arise there also. So if you decide to take a nice evening walk and can only make it halfway around the block today this can be your measuring stick.

In other words, today you made it half the distance so next week shoot for completing the whole distance. Eventually walking 2 or 3 times around the block might get a bit time consuming so the next step to progression is to ease into a light jog. You may not be able to complete the same distance that you walk when progressing into the run because you have intensified your work. Intensifying your workout is always the next step. If you are walking then jogging should be the next logical step. If you are jogging then running should be the next logical step. You understand where I am going.

The point is that you get yourself going doing something. The physical benefits of exercise all seed positive results from using your body. No matter your program always ask yourself how you can intensify it and move on from there.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html

I'm Brandon Richey the Strength and Conditioning Pro!

Cardio Junkie? Discover the Secrets to Effective Training For a Healthy Heart

2009-02-16T11:57:00.000-08:00

Recent scientific research has shown that steady pace endurance cardio work (as prescribed by many fitness professionals) is not the best way to lose weight, or prevent heart disease.

Animals perform physical activity in short bursts of exertion followed by rapid recovery, this method of stop-and-go movement is what human bodies are also designed to do. The research I mentioned at the beginning of this article has shown that if we were to follow the animal's example and stopped using endurance exercise techniques we could all be as lean, muscular and powerful looking as your typical sprinter.

Physical variability, or stop-and-go movement can help to increase anti-oxidant production, build a more efficient nitric oxide response (healthy heart!), increase your body's anti-inflammatory response, and improve your metabolic rate (assisting weight loss). I'm sure you would agree this is sounding a lot better than the symptoms that come with endurance training - which include, degenerated joints, muscle wastage and pro-inflammatory responses.

Looking at the heart specifically, steady pace endurance training only trains your heart - which we must remember is a muscle and can be trained - to cope with one level of stress, as you are only performing one continuous level of exercise. By varying your techniques you can train your heard to cope with many levels of stress, including those stresses you may encounter everyday when not exercising - most importantly you will be training your heart how to recover from stress.

The best bit of this variable training, which makes it far superior to steady pace methods, is the recovery your body will go through between the burst of exercise induced exertion. The recovery is important as it trains your body to give a healthy response to the stimulation exercise provides. Of course, there is the added bonus that variable training is so much more interesting, and has a lower drop out rate than boring steady pace cardio programmes.

Summary of benefits: Improved immune function

Improved cardiovascular health

Increased capacity for the heart to handle stress

Increased anti-oxidant protection

Increased residual/metabolic rate

Competitive sports such as, tennis, football, basketball, hockey etc naturally involve stop-and-go motion. Weight training also comprises of short exertion bursts followed by recovery. You can also achieve variable training by using high and low intensity levels on cardio equipment, this will utilise exertion and recovery in a different way.

The moral of the story is: train your body at variable intensities for most of your work outs to get a healthy heard, fat loss and maintain muscle mass.

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Randomized Controlled Trial Of Resistance Or Aerobic Exercise In Men Receiving Radiation Therapy For Prostate Cancer

2009-02-16T11:55:00.000-08:00

UroToday.com - Fatigue is the most common complaint among patients undergoing radiotherapy (XRT) for prostate cancer (CaP) and occurs in 60-80% of these men. It persists after treatment is completed and can decrease quality-of-life and functional capacity. In the December 2008 issue of the Journal of Clinical Oncology, Dr. Segal and colleagues report on the benefit of an exercise program during XRT with the hypothesis that it would improve patient related fatigue and quality-of-life. Modest benefits were observed. A total of 325 eligible patients were approached and 121 agreed to randomization for this prospective study. Three arms comprised the study, usual care (n=41), resistance exercise training (n=40), and aerobic exercise training (=40). Both exercise groups were under the supervision of an exercise specialist and had a warm up period followed by exercise regimens that increased over the 24-week period. Resistance training was 3 times per week performing 2 sets of difference resistance exercises. Aerobic training was 3 times per week and ultimately increased to 45 minutes per session. Patients rated outcomes pertaining to fatigue, CaP-specific and cancer specific QOL. Objective measured outcomes such as strength, body weight, body fat percentage, and serum lipids were assessed. Participants completed a median of 88% of resistance and 83% of aerobic scheduled sessions. Only one significant morbidity occurred - a non-fatal myocardial infarction. Fifteen percent of participants also reported regular exercise outside of the study. Regarding fatigue, no main effect was found for the group, but fatigue was improved with resistance and aerobic training compared with usual care from baseline to 12 weeks. From baseline to 24 weeks, only resistance exercise was superior to usual care. CaP-specific QOL declined over time, but no difference between groups was found. VO2peak was superior with both exercise programs compared to usual care, and resistance training attenuated increases in body fat percentage and triglycerides. Thus, a resistance exercise program has both short and long term benefits on fatigue associated with XRT for CaP. Segal RJ, Reid RD, Courneya KS, Sigal RJ, Kenny GP, Prud'homme DG, Malone SC, Wells GA, Scott CG, Slovinec D'Angelo ME J Clin Oncol. 2009 Jan 20;27(3):344-51 10.1200/JCO.2007.15.4963 Written by UroToday.com Contributing Editor Christopher P. Evans, MD, FACS UroToday - the only urology website with original content written by global urology key opinion leaders actively engaged in clinical practice. To access the latest urology news releases from UroToday, go to: www.urotoday.com

Understanding The Different Terms In Aerobics

2009-02-04T10:16:00.000-08:00

Aerobics is a type of physical exercise. It combines periodical exercise with stretching and strength. The purpose is for improving all elements of health. Aerobics bluntly means with oxygen. Oxygen is the major fuel that is used to sustain bulky muscle motion over long periods of time. Since 1970, Aerobics has become more and more popular. Aerobics can involve many kinds of exercises, sports. Below are all the popular aerobics activities related information that can help you find any knowledge you need. Step Aerobics Today, in the worldwide, Millions of people are practicing step aerobics. The reason for its popularity may be it is easy to access. It is a method of providing the exerciser with a notable aerobics workout that also does not need complex equipment and nor does it need a big space. The only real requirement for step aerobics should be a flat surface and a step. Step aerobics aims to enhance the consumption by the body of the quantity of oxygen consumed whereas step aerobics tries to build towards reaching the same goals through more intensive workouts. Choreography Aerobics Aerobics Choreography is also one of the most popular aerobics exercise program. It is involving quick stepping patterns that are performed to associated music with an instructor providing the required instructions. The aerobics activity grew fast and peaked in the 1980s. There are two kinds of group choreography aerobics exercise: Freestyle and Pre-choreographed. It attracted some famous public person like Jane Fonda and Richard Simmons, they even created their own videos and television shows to promote their exercises. Water Aerobics Water aerobics transform many body rhythmic movements and dance steps be completed in the water. There are advanced programs as well as beginning programs teach the participants to perform arm or leg activities in different combinations. The water aerobics often use some equipments, this is very useful in improving the exercise performance. Many people all over the world have realized that water exercising and, in particular water aerobics exercise, can greatly help them improve their health as well as quality of life. Chair aerobics By practicing an alternative called chair aerobics, persons with diabetes can benefit from such aerobic exercise. Those performing chair aerobics will have a chance to stay off of their feet and still receive the same intensity as normal aerobics. Some chair exercises like this require more effort than the regular aerobics so you are getting more out of what you practice. Kickboxing Aerobics Aerobics and kick boxing is a new concept for physical exercise. Literally it means aerobics and kick boxing are being combined to form a new method in exercise. It is also a kind of combination with west and east. Westerner invented aerobics in 1970. Asian invented martial art more than a thousand years ago. Chinese martial art is the ancestor of kickboxing. Kickboxing is a small part of copy from Chinese martial art. Other Asians simplified this part and finally become modern kick boxing. Low Impact Aerobics With low impact aerobics, you can take your time to discover and build your heart's strength. It is different with running or weight lifting - intense movements that can harm you. Instead, it involves graceful exercising routines that need you to focus on the movement at hand. The movements are not difficult, but the repetitiveness can provide great benefits for your health. Aerobics Clothes When picking out aerobics clothes, it is preferable to wear several light layers of clothing instead of having one heavy cloth layer. The reason is the clothing layer that touches the skin should be able to absorb dampness. Like T-shirts and sweatshirts that are worn along with tights or drawstring pants are ideally apposite for aerobic exercise. Appropriate aerobics clothes will certainly help one enjoy their workout program. Aerobics Music A quantity of these aerobics music albums feature perfect 32 count and, with the skill to flawlessly edit the music, it would in this manner allow the user to get the energy and diversity that they need by choosing selections that will go a long way in suiting the musical tastes of everyone and that includes people of all age groups. Aerobics Career Being an aerobics instructor isn't as difficult as you may think. Many aerobics instructors are just form former aerobics students. Aerobics classes are extraordinary ways to remove weight while having fun. There aren't many exercise methods that can gain the same thing. Aerobics Action! You may have always wanted to lose the unwanted pounds. Attending an aerobics class can achieve you purpose and also can be fun. It's easy to find an aerobics class for yourself. There are fitness centers universally and there's usually bound to be one year. Checking the local newspaper, paying attention to TV advertisement, or check the yellow pages, you will find a fitness club close to you.

Cindy Heller is a professional writer. Visit aerobics routine to learn more about low impact aerobics and water aerobics workout.

Aerobics 'Iron Man' Dress Code

2009-02-04T10:13:00.000-08:00

By: Cindy Heller

Aerobics clothing and shoes are a "must be" when people perform aerobics exercise, or more specifically, correct aerobics clothing and shoes are a "must be". You may think aerobics classes just need spirit focus and physical dedication, but you can't do it well without right wear in comfort. You need following certain dress code like Iron Man choose his ones. Comfort For those beginners first to attend the workout scene, it is hard to exercise if you don't fell comfortable. The constant up and down movements may put a toll on your body if your clothing and shoes are not right. The best way to choose your aerobics wear would involve you touching the cloth to get a sense of how it may feel to you. Not to say that online shopping are not good, but experience with the material will make you know if your money is worth for the wear. Poor designs can cause problems for you if your routines are demanding, get it slow if you find yourself in a predicament of the material being uncomfortable. If you prefer more flexible, it may be helpful to invest in soft clothing for aerobics. Cost Find a balance between affordable and comfortable wear for you. Consult a gym instructor about his or her preferences regarding the initial cost of their wear, and look for something to fit your budget base on their answer. I suggest that you move toward the situation with an open mind. The price you pay for good material may outlast the benefits of comfort you receive while completing your classes. Good quality aerobics wear will give the learning experience more memorable because you will be focused on your efforts than on the uncomfortable effects. Achieving a balance between comfort and cost creates a bridge for most people. Staying the same niche can help you buy the best outfit available at affordable prices. The Ways To Choose Aerobics Clothes When a person feels the desire to shake his or her body, in particular with aerobic dancing, the need to have suitable aerobics clothes arises and purchasing aerobics clothes is a principal goal because correct clothing will improve the workout and remove disruptions to the workout due to discomfort as well as impatience. 1) One should choose the aerobics clothes that are loose fitting to provide the wearer with sufficient amounts of free air flow because then the wearer has a feeling of being comfortably attired since aerobics clothes that are too tight would result in the body's movement becoming restricted and effectively making the exercise routine useless. 2) Another point to note about aerobics clothes is that one should preferably wear light color clothing during the summertime because it would be better to absorb heat and, moreover, would give a cool feeling that would help beating the scorching heat. For the more fashion conscious aerobics exerciser, and particularly women exercisers, there are women's aerobics clothes that have specially been designed for wearing in the gym environment and these include sports tops and aerobics bottoms. Most of these outfits, when worn, strengthen the workout experience. Water Aerobic Shoes A good pair of water aerobic shoes should also conform to the shape of the feet as well as provide sufficient protection for all types of water workouts, and even for the condition of scratchy surfaces. Another helpful feature that a pair of water aerobic shoes should have is that they provide the user with buoyancy to the water fitness workout thus escalating drag to tone the muscles and should also be impact-free. Whatever type of water aerobic shoes one goes in for they should be breathable and for this they should be made of single layer air mesh uppers that should facilitate drying, even when under cool conditions. Water aerobic shoes should preferably be close heeled because they are best for training as well as swimming in the water, be it a pool, in the ocean or a lake. The water aerobic shoes should also let wearer feel comfortable and be made of soft and durable EVA foaming as that too is instrumental in increasing buoyancy to the workout. These shoes are not just for experienced exercisers and even people recovering from injuries as well as chronic conditions can benefit through using them.

Article Source: http://www.rightarticle.com

Cindy Heller is a professional writer. Visit aerobics routine to learn more about step aerobics equipment and water aerobics equipment.

Aerobic Workouts - All About Aqua Aerobic Exercise

2009-02-04T10:12:00.000-08:00

If you're anything like me and enjoy the swimming pool, then aqua aerobic exercise is for you. It's simply a great way to get a workout and has become popular among people of all shapes and sizes and of all ages as well. The benefits of aqua aerobic exercise are achieved with relative ease and you can increase the challenges to the activity with water exercise equipment, too. Hydro-Tone offers a variety of water exercise equipment that will help its users maximize their aqua aerobic workout. This unique company has designed workout equipment that works with natural water resistance. The product helps you use your full range of motion while providing extra resistance from the water itself. Many people opt to go to aqua aerobic exercise for their workouts if they experience pain in their joints when engaged in regular land workout routines. Aerobic activity can be very hard on your joints. Using aqua aerobic exercise programs will help you reap the benefits of a regular land workout without the damage to sensitive joints. Nevertheless, some people opt to incorporate an aqua aerobic workout into their land-based workout regime. Cross-training is idea for advanced individuals as well as those building up their fitness routine to a more challenging level of activity. The aqua aerobic exercise will help strengthen joints to help your land-based workout and the activity also helps you avoid injury as well. Aqua aerobic exercise routines are commonly associated with the elderly or the morbidly obese but anyone benefits from the training. Adding water exercise equipment to your aqua aerobic exercise fitness program will help you progress as you would through just about any land-based workout. The water-based workout also helps your joints strengthen enough to take the punishment many land-based workout dishes out. If you are a workout enthusiast who wants to strengthen joints, tone muscles and burn fat then you may want to consider adding an aqua aerobic exercise routine into your fitness regimen. You will find yourself surrounded by people of all different fitness levels and abilities but you will also find yourself burning fat, building lean muscle mass and strengthening joints. Working out in water is an activity that can be accomplished any time of year. You can get some fresh air and exercise outdoors in the summer without breaking a sweat and you can have a nice, warm workout in the winter months by visiting your nearest gym. There are so many benefits to adding this kind of exercise into your regular workout routine. I encourage you to give this wonderful program a try. Swimming is one of the best forms of exercise there is, but aqua aerobic exercise takes it to a whole new level.

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Aerobic Activity Including Aerobic Exercise

2009-02-04T10:10:00.000-08:00

Are you like me and really haven't given aerobic activity a second thought? Does the sound of working out just not give you a great feeling? Relax, you're not alone, though it doesn't need to be that way. I have been involved in different exercise classes and have purchased videos and tapes. I have joined different health clubs and other organized activities through community education, but I have never stuck with one program. I know that aerobic activity is needed to maintain my health, but listening to aerobics experts and reading various information it all seemed over whelming to me. During my last physical my doctor told me that due to the heart disease in my family it is very important that I get involved with aerobic activity several times each week. I explained my past experiences with trying to be involved in various aerobic activity, and how I found it difficult to stick with a program. He told me that aerobic activity does not have to be organized, nor does it have to be doing the same thing each time. Aerobics is simply working the large muscle groups at a regular pace strenuous enough to cause your breathing to increase. This can be achieved through walking at a brisk pace, biking, swimming, rowing or any other aerobic activity that you find enjoyable. He feels that it is more beneficial to vary the aerobic activity through out the week because this allows you to strengthen various muscles and it keeps you from getting bored. He said not to worry about taking your pulse and trying to figure out the different formulas that aerobic activity experts are coming up with, the important thing is to go out and get your heart beat going and improve your lung capacity. On my way home from the clinic I reflected on what the doctor had told me. It made sense to me to just continue the walks that I was already taking, but to push myself to go a bit faster. I did this for two weeks and found that I was going farther on my walks in the same half hour period of time. After the two weeks of increasing the pace I began to wear one pound wrist weights. The added weight slowed me down a bit, but I could feel my lungs and heart were working harder. By making just a couple of minor adjustments to my evening walks I was involved in aerobic activity. I know that many people simply do not have the time to walk. I mentioned this to one of my co-workers. She said that she had just read an article that said if you did not have 30 minutes to devote to aerobic activity at one time, you get the same benefits by increasing your breathing rate for three 10 minute intervals throughout the day. It is easy to fit this in by simply walking though the large office building I work in and taking the flights of stairs. I mapped out a route that involves 4 flights of stairs broken up into two flights at a time. Between flights I briskly walk the corridor from one stairwell to the other. On days that I know I have a tight schedule I walk this route prior to starting my work day, I walk it again before going on lunch break and again before leaving the office for the day. This way I get my 30 minutes of aerobic activity completed before I get home. I found that getting the aerobic activity I need for my health really isn't that difficult after all. The biggest key is to simply get started. Once you do that you can adjust to your schedule and time restraints, but at least you can get in the right amount of aerobic activity.

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Read more on pilates workouts. Check out for yoga

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Tips On Having A Great Aerobics Choreography Content

2009-02-04T10:07:00.000-08:00

Aerobics Choreography is one of the most popular aerobics exercise program. There are different maneuvers in aerobics for any person to learn them and such aerobics choreography needs different sets of maneuvers for each different exercise. One should not try and remember every maneuver but rather get familiar with the exercises. Many maneuvers available that people can pick different sets to suit individual needs. The aerobics choreography videos are helpful for beginners with little or no experience as well as intermediate level exerciser who have about 2 to 5 years experience, it also can be a reference material even for the advance users. The focus of aerobics choreography is to pass on intensive choreography as well as inspire the user, so that it can be quite easily used at home. Aerobics Dance Aerobics dancing would perfectly suit those who desire to perform on stage. Especially those people know the movie "Shall we dance". Essentially, aerobics dancing is a fitness sport comprising both health as well as figure benefits derived from jogging or combines the two. Choreographed for non-dancers, the aerobics dancing by Jacky acts as a purpose for all students who feel that their bodies are firming up and also helps in reinforcing the cardiovascular systems through these ways. Aerobics dancing was initially meant for women though now even men find enjoyment in performing aerobics dancing. Most of the aerobics dancing classes are progressive by nature with new dances being added every week. This progressive alteration in aerobics dancing encourages the students who never neglect a class so that they can experience diverse dances every day. Moreover, the dances are rotated so that the material used, stays fresh always. However, the aerobics classes help to make the body firmer and stronger, consolidates the heart as well as muscles, lowers the blood pressure, reduces additional fat, causes an appreciable lowering in stress levels and also, improves cardiovascular fitness. All of these benefits make the student more vigorous and deeply helps them to form a better self-image as well as improve self-respect. Aerobics Music If you ask the feeling of someone who is experiencing aerobics music, his answer would be: there is nothing as exhilarating as aerobic exercising with the tune of your favorite music. One has the capability to choose from top 40/dance to disco as well as Broadway hits. A quantity of these aerobics music albums feature perfect 32 count and, with the skill to flawlessly edit the music, it would in this manner allow the user to get the energy and diversity that they need by choosing selections that will go a long way in suiting the musical tastes of everyone and that includes people of all age groups. The user is definite to enjoy the ninety minutes of animated and exciting music and will find that his or her aerobic exercise routine becomes more pleasurable. This is just one of the hundreds different available aerobics music albums. Some step aerobics music can provide a low-impact, high strength alternative to floor aerobic workouts. With fitness incessantly improving, thanks to constant and regular aerobic workouts, the body begins to acclimatize to the same level of intensity and this means that one has to exercise harder to achieve the targeted heart rate. Transforming the floor aerobic exercise to the step aerobic workout means getting more aerobic intensity in the same or less time. One should note that 118 to 122 BPM is the best speed of the aerobics music. In case the music is too up-tempo it will seriously compromise the exerciser's technique and safety since it may cause them to not achieve the full range of motion that can be achieved at slower tempos. The 32 count 120 BPM music routines are most preferred for aerobics music. Sometimes, there is nothing to beat attending a gym where aerobics music is being played and which helps to set the mood for the fitness class. It may be quite impossible to imagine a step or spinning class that without the correct music and which provides the right rhythm and pace. The aerobics music class would certainly turn into a toil of exertion were there not to be some resonating bass or an upbeat tempo that helps the energy levels to go up. 32 count, 120 BPM routines are the most often used aerobics music since they help to generate a mood that would help to demonstrate who is in shape and who is not. Author Resource:- Cindy Heller is a professional writer. Visit aerobics routine to learn more about aerobics exercise program and aerobics exercise routine.

Why Water Aerobics Is Better For Some People

2009-02-04T10:05:00.002-08:00

Water aerobics is one of the many types of aerobics exercises available today. Aerobic actually means with oxygen and aerobics exercises make use of the large muscle groups in our body in order to maintain them over a period of time and aerobics are also performed in a rhythm. There are many variations of aerobics exercises and one of them is the water aerobics exercise which is performed in chest level deep water. Water aerobics is a very fun way of working out especially during the hot weather. It also helps relieve the hard work from other regular exercises. Water aerobics is not just splashing about in the water but is a wonderful way to burn away your fat and build strength while increasing the capacity to perform aerobics. Water aerobics can greatly benefit people who may be suffering from arthritis or multiple sclerosis. People usually think that water aerobics is only about swimming in the water. However, this is not true about water aerobics. Water aerobics is a great exercise routine for fitness novices. It is affective for those who want to burn extra calories or just become stronger and be more flexible. The resilience that the water provides the users will result in less strain on their joints and muscles. It is not necessary for you to be a swimmer to participate in water aerobics. This is because usually water aerobics exercises are performed in waist and chest level water. Other water aerobics routines like jogging may also be performed in deeper waters. These routines are performed with the entire body submerged in the water. Water aerobics exercise can be performed by anyone and by all age groups or fitness levels. This is because minimum stress is being placed on the joints during aquatic exercising as only 10 to 15 percent of your body weight is not supported by water. So, when compared with regular non-water exercising, water aerobics is thus an ideal choice. It is suitable not only for healthy people but is also very suitable for those who may have a medical condition. People suffering from arthritis, strokes neck and back problems as well as obese people can greatly benefit from water aerobics. Nowadays, the swimming pool is no longer the sole preserve of swimmers. Water aerobics exercises have changed this concept. Water aerobics is now instrumental in improving the cardiovascular fitness of people. It also results in better endurance due to the use of muscles during the routines. As a result of the resilience that water provides and also the support that the body receives from water, there are now fewer worries about getting muscle, joint ore bone injuries. This is because water aerobics is usually performed in chest-high water which even non-swimmers can participate in. Water aerobics is not just simple movements that can be done by anyone without guidance. You have to put in hard work to get the most out of every water aerobics session. So, dedicate yourself to learning the movements and practice regularly. Dedicating your extra time to learning more about water aerobics will benefit you because the classes will become more interesting as you advance. If you like to push yourself, you can also integrate running exercises in your water aerobics routine. This will push you to higher extents. However, it is best that you take it slow in the beginning. This is so that you can steadily and gradually increase the strenuous degree of movements later as you advance so as not to shock your muscles. When performing water aerobics in water level higher than chest level, certain flotation devices can be used. Besides, there are also other equipments such as kick boards and hand buoys that can be used. A session of water aerobic exercise will usually last forty to fifty minutes. This includes time being allocated for warming up and cooling off as well as stretching routines. As mentioned before, the main aim of the water aerobics is to improve the cardiovascular condition of a person performing it. Due to the resistance of the water, these water aerobics exercises will surely help better a person's strength while improving flexibility. This in turn could improve the muscular endurance abilities and help the person become more balanced. Author Resource:- Cindy Heller is a professional writer. Visit aerobics workout to learn more about water aerobics routine and water aerobics workout.

Four Ways To Add Variety To Your Aerobics Routine

2009-02-04T10:05:00.001-08:00

The variety of aerobics routines you can enjoy are many. You just have to find one that appeals to you. When it comes to aerobic activity, most people dread it. Why not combine your favorite sport activity with exercise for a great workout. Below are 4 ways to add variety to your exercise routine. Dance Aerobics Most people love to dance. Dancing is a way to relieve stress, jam to your favorite music and a great way to have fun. On the opposite end of the spectrum, not everyone loves to exercise. What if you could combine exercise and dancing? Because they are fun, dance aerobics classes popping up all over the country. In a dance aerobics class, you dance to your favorite music learning the moves you need to not only lose weight but also to become a better dancer. A dance aerobics class lasts twenty to thirty minutes. You are having so much fun that you really don't even realize that you're exercising. Dancing is a great way to have fun and relieve stress. You'll have so much fun doing it that you'll want to tell all your friends about it. So you see, there's no better way to lose weight than by taking a dance aerobics class. Aerobics and Kick Boxing Hard work can pay off in promising numbers if you combine aerobics and kick boxing. The toll placed on your body can develop a toned, well-proportioned physique many strive to have. Add a clean diet to the equation and you will have the ultimate makeover waiting to happen. If you are interested in kick boxing, the best way to learn is to participate in a beginner's class before advancing. The body is built to handle some hard work so build strength through the constant movements needed in the routines. It is best to stretch before you experience an uncomfortable feeling from the demands. The unique combination of aerobics and kick boxing creates a different perspective regarding your athletic abilities. As you build strength, you develop endurance and stamina as well. The energy gained in the aerobic and kick boxing classes will transfer into your daily activities. You will have more energy than you used previously. The kick boxing and aerobic moves become second nature to your everyday movements making activities enjoyable. Step Aerobics Millions of people worldwide practice step aerobics, which is another type of aerobics. The reason for its popularity may be simply that it provides an amazing cardio workout. The only real requirement is a flat surface and a stepping platform. Step aerobic exercise is an aerobic activity that utilizes a 4 to 12 inch step. Specifically, this cardiovascular exercise involves stepping up onto the raised platform at specific intervals and alternating which leg is used. This routine requires coordination and is often done with music. Step aerobic exercise provides an excellent aerobic workout for your legs. Unlike some other exercises that place significant stress on the joints of the legs, step aerobic exercise places minimal duress upon the joints of the lower body. In fact, when it comes to stress on the joints of the leg, step aerobics is similar to walking. In addition, step aerobic exercise is choreographed with upbeat music and can the accomplished in the company of other enthusiasts. Water Aerobics No longer is the swimming pool the sole preserve of swimmers. Water aerobics have greatly changed this concept because the benefits of water exercises are many. Water aerobics are instrumental in improving cardiovascular fitness and result in better endurance by gaining strength in your muscles. As a result of the buoyancy that water provides as well as the support that a body receives from water there are fewer worries about getting muscle, bone or joint injuries. This form of exercising can be performed by people of all age groups and fitness levels. Water is an ideal choice for healthy people and for those who suffer from arthritis, neck or back problems as well as strokes and obese people. Water aerobics are often performed in chest-high water so both swimmers and non-swimmers are attracted to it. Water aerobics uses rhythmic body movements as well as dance steps done in the water and can be performed with music or without music There are basic as well as advanced programs. Beginning programs teach you to put together arm and leg movements in different combinations. Adding intricate dance steps creates a more advanced routine movements. When it comes to aerobics class, there are many to choose from. You just have to find one that appeals to you. By combining your favorite sport activity with exercise you can get a great workout. Author Resource:- Cindy Heller is a professional writer. Visit water aerobic exercise to learn more about water aerobics routine and where to find water aerobic shoes.

Beat Depression and Stress with Exercise

2009-02-04T10:04:00.001-08:00

John Howard, the Prime Minister of Australia, would have arguably one of the most stressful and demanding jobs in the country. Yet he still finds time for his daily fitness walk. He regards exercise and fitness as an important part of his daily timetable and sticks to this morning schedule no matter where he is. This message from the top highlights the critical importance of exercise in combating stress, anxiety and depression. We all know how important exercise is for weight loss, cardiovascular health, combating diabetes and maintaining a high level of fitness. Our bodies are designed to be active and any program that enhances this is beneficial to our health. Activities that boost our fitness can range from gardening and walking to sports including tennis and swimming up to the extreme sports, including high altitude mountain climbing. According to exercise physiologist Chris Tzar, exercise is now considered a primary treatment for mild and moderate depression. Jeff Kennett, a former Premier of Victoria, is now chairman of Beyond Blue, an Australian depression initiative. He also stresses the importance of exercise and fitness in beating depression. "Whether you walk, swim, play golf or go hang gliding, I don't care, but physical fitness is terribly important to our wellbeing," he says. WHY IS EXERCISE SO IMPORTANT? There are a number of theories about the mechanisms behind exercise therapy to treat depression. Some suggest exercise increases the release of endorphins and other "feel good" hormones that have a similar uplifting effect to prescription antidepressants. Others believe that exercise develops greater self confidence and enables people to develop new relationships. Exercise can also create a diversion, taking the individual's mind off his/her problem. Some years ago, I suffered from work related stress and depression. Fortunately I was [and still am] a keen tennis player. The simple action of stepping onto the court, the hard, competitive physical activity and the camaraderie of other players, did wonders for my sense of wellbeing. AEROBIC EXERCISES. Several types of aerobic exercise have been found to reduce the symptoms of depression including running, cycling, jogging, swimming or going for a 20 minute walk. These types of activities may not be appropriate for some older adults. Gardening or a short walk around the block may be more suitable for those in this age group. In older people, exercise has been found to be just as beneficial as antidepressant medication or social contact according to Beyond Blue. STRENGTH TRAINING. Strength training and weights can also reduce some symptoms of depression. According to Edith Cowan University exercise science professor Robert Newton, the most convincing research to date showed high intensity weight lifting resistance training was far superior in curbing anxiety and depression than either low intensity training or just remaining on the couch. In an Australian study published in the Journal of Gerontology in 2005, high intensity strength training was shown to reduce depression as effectively as drug therapy. There is growing evidence that strength training should be offered as a primary treatment for depression in older adults. It provides additional benefits including strengthening bones [better osteoporosis management], preventing falls and managing arthritis. Finally, before commencing any exercise program, it is important that you discuss your plans with your doctor. You may like to consider a tailored exercise program with an exercise physiologist. Author Resource:- Want to read more on exercise for depression,anxiety and stress? Check out Graeme Lanham's latest book, "Your Life Fitness" at: http://www.yourlifefitness.com As an extra bonus, receive FREE health reports and a FREE subscription to his subscribers only newsletter.

Find Your Aerobic Threshold - Get The Best From Your Workout

2009-02-04T10:03:00.001-08:00

One of the questions I have been repeatedly asked by those new to aerobic exercise is how to tell if they are getting the most from their efforts. They are unsure if they are at the 'right' heart rate to get the most effective aerobic benefits. First, a brief explanation of what 'aerobic' exercise is and why it is so important to your health. Your body converts food into energy by two very different forms of metabolism. Aerobic - with oxygen, and anaerobic - without oxygen. Anaerobic metabolism is the creation of energy through the burning of carbohydrates in the absence of oxygen. This happens when the lungs cannot supply enough oxygen to the blood to keep up with the demands from the muscles. Anaerobic metabolism is most generally associated with short, very intense, forms of exercise, mostly with weight training or sprinting. Anaerobic metabolism is crucial to increasing muscle mass. This why you will hear from weight lifters that they do very little, if any, aerobic types of exercise. The biology of aerobic and anaerobic metabolism is very complex and with very little research you can quickly become lost in the complexity without a degree in biology. I am going to simplify this complex process as the vast number of people who are interested in improving their health are not necessarily interested in becoming biologists. The primary fuels used by the body for energy are glucose and fatty acids, with protein used when the first two are depleted. The first two are burned by the body aerobically during most of our normal activity, including moderate exercise. When the activity intensity reaches approximately 80% of the maximum possible the body switches to anaerobic metabolism. Aerobic metabolism is very efficient and produces few negative byproducts. This is not true of anaerobic metabolism which produces lactic acid which causes muscle pain and is the reason our muscles 'burn' after intensive weight training. Aerobic metabolism is like burning natural gas, clean hot flame with little waste. Anaerobic exercise is like burning old tires, with lots of thick sooty smoke. Which one do you think is better for your body? As long as you can breath without gasping for air you are burning your fuel aerobically. There are different formulas for figuring out your 'correct' aerobic threshold. Look on the wall of most gyms and you will see one of these formulas on a chart comparing age with intensity. These charts are clinical formulas based on countless measurements of people exercising at different rates to come up with an average. These numbers are good as a general indicator, especially when first beginning your exercise program. Far more accurate is your own personal aerobic threshold and you can figure this out fairly easily. Your own personal number is the heartbeat you have when you first become breathless...when you can no longer tell someone your name without gasping for breath. This is the level that you will get the most benefit from your efforts. Keep your heart rate a few beats per minute below the point where you are beginning to gasp for breath. You need to maintain this level for a minimum of 15 minutes to attain the benefits of aerobic exercise. Clinical studies have shown that doing aerobic exercise at least 3 or 4 time a week will increase the left ventricle- the chamber of the heart that pumps the freshly oxygenated blood into the body - by 15% to 20%. It will do this in four to six weeks! As you continue to train your body you will be able to do more work, or go longer without exceeding your aerobic threshold. This very positive feedback will be helpful in keeping your commitment to stay with your program. You will have proof that your efforts are having a positive effect. Another very important benefit of aerobic exercise is that when you have substantially raised your heartbeat you are moving a lot of blood through the body. This improves the nutrient flow to the cells and helps to get rid of waste materials that accumulate during normal cell function. It also helps to move hormones and other necessary complex chemicals produced by some cells for the benefit of other cells located throughout the body. The cardio-vascular system, and its health, is the single most important factor in your good health. Author Resource:- The author has been an aerobics instructor for over 28 years. He has taught classes for private health clubs and has been a Certified Group Instructor for the Y.M.C.A. since 1980. He is currently developing web sites focused on Health and Fitness. To read more on health and fitness by this author

Facts About Exercise For Cellulite

2009-02-04T09:56:00.002-08:00

Cellulite can be a person's worst nightmare. For some people, it may seem as unsightly as a large scar. It can ruin your chances of ever wearing those pair of sexy board shorts or that cute bikini. Fortunately, there is a chance that you can help relieve your cellulite condition with a little exercise for cellulite. The Truth About Cellulite Before going off and rushing to find the perfect exercise routine for cellulite, it is important that you understand some facts about cellulite first, like how it affects women of all shapes and sizes. Even skinny people and athletes can have some cellulite in their bodies. If you don't think you have cellulite, try pinching a couple of inches of your thigh. The rippling portion is actually a sign that you do have it and you probably need exercise for cellulite. However, don't get too overexcited. Cellulite is very difficult to get rid of. For a lot of people, exercise is simply not enough. For others, it may take a whole lot of exercising before they can make a dent on their cellulite condition. If you are interested in exercise for cellulite, you should have realistic expectations and a great deal of perseverance. What Exercise Can Do for You There are some exercise routines that can provide a lot of benefits as far as cellulite reduction is concerned. That is why a lot of people still want to get into an exercise program. One exercise benefit is that you can get your muscles toned. This may not completely get rid of cellulite but it can buff up your muscles so that cellulite won't look so obvious. Exercise can also help improve your blood circulation. This is important because this is how nutrients contained in food and supplements reach cellulite areas. This implies though that exercise for cellulite should always be paired with a nutritious diet and a good cellulite supplement. Exercise for Cellulite What are these exercises that help reduce cellulite? A lot of sources will tell you that muscle strengthening and endurance exercises are the best for cellulite. This is partly true because these exercises are the ones that can tone your muscles. Squats, leg curls and weight lifting are examples of muscle exercises. It should be noted though that aerobic exercises are equally as important. An aerobic exercise for cellulite is what can help improve your blood circulation and oxygen delivery. It also helps support toxin elimination. Swimming, jogging and walking are examples of aerobic exercises. Gradual Start Other than time and effort, exercising would also entail a lot of determination and perseverance. At the beginning, it is crucial to have a gradual start. Maybe you can begin exercising for 10 minutes a day for 2 to 3 days a week. When you are used to your pace, you can increase your exercise schedule to 15 to 20 minutes everyday for 5 days a week. Regular exercise doesn't mean that you have to exercise 7 days a week. It simply means that you have to make sure not to miss your scheduled exercise days. If you do not have a regular exercise for cellulite schedule, you might not be able to get rid of your problem even if you keep exercising for years. Is cellulite laser treatment your only method in removing cellulite? Learn more about how the right exercise for cellulite can make you lose those cellulites too!

Aerobic vs Anaerobic - What's All the Controversy About?

2009-02-04T09:56:00.001-08:00

There seems to be a great deal of debate as to which type of metabolic training is the best... Aerobic vs Anaerobic. Ok, what is metabolic training? What is all this aerobic vs anaerobic talk? Metabolic training is conditioning exercises performed with the intention of increasing the capacity and efficiency of the energy pathways to store and deliver energy for activity. Most people commonly refer to this as... cardio. There are three energy pathways used to provide energy for activity... one aerobic and two anaerobic. Which of these energy pathways you should train is the source of much controversy... Thus the Aerobic vs Anaerobic dilemma. Aerobic Activity Aerobic means in the presence of oxygen... and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity. The benefits of aerobic activity are... Increased Cardiovascular Function Decrease in Body Fat The negatives of aerobic activity are... Decreased Muscle Mass Decreased Strength Decreased Power Decreased Speed Decreased Anaerobic Capacity Most people in favor of aerobics in the Aerobic vs Anaerobic Controversy rely heavily on the ability of aerobic activity to reduce body fat... but fail to mention that you are also losing muscle, strength, power, speed and anaerobic capacity along with fat reduction. And here is the really shocking news... Low Intensity Exercise = Greater Fat Loss is a myth! OK... let me clarify. Low Intensity Exercise burns about 50% fat for fuel while High Intensity Exercise burns about 40% fat for fuel... so you could say that Low Intensity Exercise burns more fat for fuel than High Intensity Exercise. But, let's say you burn 100 calories in 20 minutes of Low Intensity Exercise (50 fat calories), and you burn 160 calories in 10 minutes of High Intensity Exercise (64 fat calories)... you still burn more over-all fat with high intensity exercise than with low intensity exercise. There is also another advantage of High Intensity Exercise... it increases your metabolism long after the exercise is completed. More fat burned in less time and an increased metabolism for hours after the workout... sounds pretty good to me. Anaerobic Activity Anaerobic means in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity. There are two anaerobic energy pathways... The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted... about 5-7 seconds. The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy. This results in the production of lactate and hydrogen ions... ultimately leading to fatigue. The benefits of anaerobic activity are... Increased Cardiovascular Function Decrease in Body Fat Increased Muscle Mass Improved Strength Improved Power Improved Speed Increased Aerobic Capacity The negatives of anaerobic activity are... Anaerobic activity requires an aerobic foundation When I look at the differences between the benefits of Aerobic and Anaerobic metabolic training I often wonder why there is a Aerobic vs Anaerobic Controversy... the choice seems obvious. What's all the aerobic vs anaerobic controversy about? I think the Aerobic vs Anaerobic Controversy comes about due to an improper understanding of fitness and the use of a bad fitness definition. Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness . To pursue fitness excellence you must physically train to "optimize" your performance in all of the physical abilities... and not "maximize" your performance in one ability at the expense of all others. For people that do not understand that fitness is a compromise, the idea that more, longer aerobic training is indicative of a higher level of fitness is predominate. However, what they fail to realize is that by focusing on extended aerobic training they are doing little or nothing to improve the other physical abilities needed for fitness excellence... and are actually decreasing their over-all fitness level. And no, mixing extended aerobic training with body building "isolation" exercises is not the answer. So what is the answer? Simple... train ALL of the energy pathways by varying low intensity, long duration - medium intensity, medium duration and - high intensity, short duration metabolic training. End the Aerobic vs Anaerobic Controversy by making a compromise between the two. Let's be honest... unless you are training to be an endurance athlete, there is no need to train like one. The truth is, most activities encountered in sport, work and life are a combination of all the energy pathways seamlessly flowing from one to another. Instead of aerobic vs anaerobic it should be aerobic and anaerobic! To exclude the training of any one energy pathway will greatly diminish the performance improvements from your metabolic training. My advice... Put an end to the Aerobic vs Anaerobic Controversy! Add high intensity, short duration metabolic training to your fitness workout plan and vary the intensities by changing methods of training and periodically switching from high intensity, short duration to medium intensity, medium duration and low intensity, long duration. Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course.

Use Breathing to Indicate Your Aerobic Training Zone

2009-02-04T09:55:00.000-08:00

Whether you are running, cycling, paddling, performing aerobics routines or using cardio machines, the traditional method for monitoring exercise intensity is to measure heart rate. For the purpose of general fitness improvement, this allows you to determine whether you are working within your aerobic training zone - the intensity that most effectively improves the cardiovascular system without becoming uncomfortable and causing premature fatigue. However, few people are good at checking heart-rates: they either cannot find their pulse quickly enough to get an accurate reading, or they make any of a number of pulse-taking errors. Also, in order to take a pulse, exercisers generally have to slow down or stop which disrupts their workout. The other option is to use a heart-rate monitor, but such equipment can be expensive and uncomfortable. Fortunately, there is an easier, less expensive way to monitor exercise intensity - by simply listening to your breathing. LOWER AEROBIC ZONE RANGE You can determine the lower level of your aerobic training zone (that level of intensity is often called the aerobic threshold) by listening to your breathing - when it becomes audible, you have entered the aerobic training zone. UPPER AEROBIC ZONE RANGE When are you working too hard? When you are breathing so hard you can no longer carry on a conversation without gasping. This shows that you have passed out of your aerobic training zone and crossed the lactate threshold. You are now in the anaerobic training zone - a level of intensity that results in the buildup, in your bloodstream, of lactic acid and other fatigue-producing by-products of energy metabolism. BREATHING STUDY Robert Goode, a respiratory physiologist at the University of Toronto, has confirmed the effectiveness of using breathing to estimate exercise intensity. He performed a study in which 30 subjects pedaled stationary bicycles while heart rates and respiration levels were monitored. Their heart rates were checked when they were first able to hear themselves breathing. He found that this point corresponded to the lower range of intensity for improving cardiovascular fitness (the aerobic threshold). Even better, this threshold changed depending on the age of the subject - a phenomenon that we know occurs as people age. For example, the aerobic threshold corresponded to about 110 beats per minute for a 65 year-old, and 150 beats per minute for a 20-year old. Other studies have shown that the lactate threshold corresponds to the level of exercise intensity that causes you to gasp when breathing. The lactate threshold is upper range of the aerobic threshold. CONCLUSION If you want to exercise aerobically, work hard enough so you can hear your breathing, but not so hard that you cannot speak without gasping. REFERENCES 1. Joe Taylor (Editor), Heavy breathing. Active Living, May 1997. 2. Phyllis Gorney Cooper (RN, MN), Editor, for the Aerobics and Fitness Association of America, Aerobics: Theory and Practice, HDL Publishing, 1987. 3. Dick Moss, Editor, Physical Education Update, 2008. Remember: The article body, title, author bio and links may not be changed or removed. By publishing this article, you agree to all the terms in our Terms of Service.

2009-02-04T09:54:00.002-08:00

If you want to lose weight and build muscle, you should know that fat burning workouts will help you do just this. Not only will they target specific areas of the body to build muscle in, but they will also keep you fit as a whole. Therefore, make sure you include these types of exercises for every part of your body as you work out. If this is to be a truly "fat burning" workout, spend more than 20 minutes doing continuous aerobic exercise. This is because when you begin your routine, your body uses the fuel that's most easily available to you, which are the excess carbs you consume. After about 20 minutes, these carbs are gone and your body will go to burn fat next. Once your body is burning fat fuel, though, it will keep doing this for up to six hours after you have stopped your exercise program. To get the best effect from your exercises, the exercise itself should be slower in pace, aerobic in nature, and longer in duration than those you might be used to doing. They should also involve most of your major muscle groups. What makes this so beneficial is that it gives you the most benefit of any type of exercise. Low intensity exercise also taps into your fat resources to use as fuel. Aerobic exercise is also beneficial because it makes your heart and cardiovascular system stronger. It also lowers your blood pressure and optimizes cholesterol levels. Basically, "aerobic" exercise improves oxygen efficiency as your body uses it during extensive exercise. These types of fat burning exercises include walking, running and jogging, swimming, cycling, elliptical trainer exercise, or any type of whole body fast-moving activity, such as working out on a ski machine. If you do this for 20 minutes, you get your fat burning well underway. One of the best ways to start inexpensively is to purchase a home treadmill or elliptical exercise trainer and begin your fat burning exercise program. If you need lower impact exercise to save joints, you can try swimming, walking or yoga. You should begin with three days a week, working out every other day, and then move this up to five days a week as you increase your fitness level. The best way to ensure that you stay faithful to your actions program is to make it fun. If possible, get a buddy to work out with you so that you're never bored. Most of these types of fat burning exercise can be done in your home, but if you want to go to the gym, feel free to do so. Just make sure whatever you do you make exercise a regular habit. Especially in winter when cold weather makes working outside difficult, working out at a gym or with a home exercise program will ensure that you stay focused. And because fitness takes some time, it's easy to get discouraged, but keep at it and you'll soon see results. Remember, your health and well-being are important, so staying focused on your exercise program will not make you only look better, but feel better and live longer. Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.

How To Exercise Effectively To Stay Fit Permanently

2009-02-04T09:54:00.001-08:00

There is no doubt that regular exercise plays a key role to maintaining good health. Unfortunately most people simply do not get enough exercise and the few that do exercise tend to overdo it and end up in a state of over training which causes their immune system to weaken and they become susceptible to all kinds of illness. Finding the right balance of rest and exercise in your life is important. It is important to also mention that diet plays a critical role so make sure to do your research into the ideal eating habits to maintain long term health. A good guide to follow when it comes to your diet is to eat smaller meals more frequently and make sure you are eating lots of natural foods like fresh fruits and vegetables. There are two main forms of exercise and they are aerobic and strength training. Both are important and need to be implemented into your lifestyle if you wish to remain healthy. The term aerobic means to exercise with air. When you are doing aerobics your body is forced to take deep breaths and deep breathing has been shown in many studies to have amazing health benefits like increasing energy levels and detoxification. The amount of aerobic exercise that one needs varies from person to person. If you work a job where you are constantly on your feet and moving around a lot then you probably do not need to add any additional aerobic exercise programs into your life. However if you are always seated and do not move around much in your regular job then it will be necessary for you to implement some type of workout routine so you can get the benefits that aerobic exercise provides. There are many ways to do aerobic exercise and the main thing to keep in mind is that you should be moving your body on a regular basis and not live each day being physically idle. Some ways to get aerobic exercise could be to take a walk for an hour outside if the weather permits or to go to a gym and use a piece of aerobic exercise equipment like a stair master or treadmill for 30 to 45 minutes, 3 to 5 times a week. You can also purchase a good quality aerobic exercise equipment like a recumbent exercise bike which many people find to be comfortable and effective. This will allow you to work out in the privacy and comfort of your own home. Strength training is also very important as it helps to build muscle and increase your metabolism so you will burn fat even when you are not exercising. This is a key ingredient to maintain a healthy body weight. Weight training is the primary way to build muscles as you need to train your body to lift heavier weights so that it will respond by adding more muscle. Some key weight training exercises are the bench press and leg press. These two exercises alone can give you an effective weight training workout as they target a large number of muscles both in the upper and lower body. It is important not to do too much weight training since it does take your body a lot of time to recover from each workout. A maximum of 1 workout a week might be best depending on how much weight you lift. The more weight you lift the more rest you will need in order to recover fully otherwise you risk over training which can weaken your immune system and lead to many health problems. Less is more when it comes to lifting weights. Be sure to take part in regular aerobic exercise and weight training as part of an overall program to live a healthy life. Shakil is an online researcher, author and a regular contributor to a site that shows people how to attain better health and wellness. Be sure to stop by and learn how to lose weight too.

Exercise The Right Way: Get In Shape

2009-02-04T09:53:00.000-08:00

There are two main types of exercise that your personal trainer will likely tell you that you can do, aerobic and anaerobic. The first one, aerobic, means with oxygen. Aerobic type exercise has an important distinction, it burns fat as the main fuel. Anaerobic on the other hand, burns sugar as the main source of fuel. Despite common myths, exercise does not have to be drastic in any way to provide massive benefits. Even if you choose light exercise, you will still burn fat. Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate. To be sure that you are burning fat rather than sugar, it is very important to make sure that you are doing several things as you exercise. The most important thing you can do as you exercise with your personal trainer is to breathe deeply. You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth. Second, you should make sure that you exercise at a comfortable level. You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise. You should do this for 45 minutes or so each day, then you will begin to notice just how much your energy will explode. Even if you do not think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping. With exercising, you will actually need less sleep than before. You can also use the time of your lunch break to exercise as well. The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity. Cellularise, or rebounding, is one of the best forms of aerobic exercise there is. If you have access to a rebounder, you should not hesitate to use it. Use any break you have at work to engage in some type of movement and deep breathing. Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment. Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much needed energy. If you sit down all day, it is very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you will find yourself healthier than you have ever been in the past. Always consult with a a professional fitness consultant like the San Diego Personal Trainer before you begin a new training regimen.

2009-02-04T09:50:00.001-08:00

In these times of global crisis, people have the tendency to shun away from expensive gym memberships and costly gym equipment. However, if you will just think outside the (treadmill) box, you'll be blown away at the idea of using household items as substitute for those premium fitness apparatus. In place of those shiny gym dumbbells, you can make use of soup cans for weights to exercise your biceps and triceps. A household bucket or jug filled with water or sand, rock salt or powdered detergent can also be used as weights. Make sure the top is secured by using some duct tape to seal it before you lift it up and down in front of you as you do your squats. As for body sculpting equipment, try substituting it with paper plates to help your body slide on a carpet. This will simulate body sculpting moves that would ordinarily require workout equipment. Do the sliding lunge by putting the paper plate under one foot, and lunge forward. Skate with it to work your butt and thighs by attaching the plates to your feet with rubber bands and slide away. You can also get down on all fours, put the plates under your hands, and use them to work your chest by sliding your arms back and forth.

A push-up bench can be replaced by a mere counter top in the kitchen or bath. Simply put both hands on the counter top, extend your legs behind you at an angle, lean down into the counter and then push back up.

Any exercise that makes use of a resistance band can be done with old pantyhose or tights. For example, while sitting on the floor with legs straight, loop a pair of pantyhose around the balls of your feet and pull back with both hands as if you were using a rowing machine.

These are just few of the many things you can do to turn your home into a "budget home gym." Just be creative and workout your way to fitness and health without the big bucks.

Mark Walters is a part-time writer and a part-time researcher. He is currently self-studying various Far Eastern languages and is an avid fiction reader. He is currently writing articles oriented towards consumers of pharmaceutical products. Discount Pharmacy is a reputable online drug store and offers an array of health products and medicare prescription drugs.

You Are Wasting Time Doing Cardio

2009-02-04T09:48:00.000-08:00

Tagged: turbulence training,interval training, fat loss, how to burn fat,l ose belly fat, crdio workout. If you go into any gym across the world I guarantee that you will see loads of people doing slow boring cardio on the machines. This is what the mainstream fitness media still believe is the key to burning fat. Turbulence training users on the other hand know that interval training is the most effective method to burn fat.

Not convinced?

In a recent study by the North American Association for the Study of Obesity subjects aged between 45-70 were instructed to train for 6 days a week for a whole year doing aerobic exercise (cardio).

With the serious amount of training every day you would expect dramatic fat loss results over the year right?

To the great surprise of many, (but not me) the fat loss results were quite disappointing. Men on average lost 6.6 pounds of fat and women only 4 pounds over the entire year. Do you think that over 300 hours of cardio exercise was worth it just to lose a measly 6 pounds of fat. In my opinion; NO WAY.

So what's the alternative method; Turbulence training. Using body weight strength exercises and high intensity interval training will give you far better fat loss results, in a much less time too.

If you tend to train outside, next time you are walking or jogging the streets try incorporating some interval training into your workout. If you find a hill, run as fast as you can up the hill for 30sec then rest as you walk back down. Repeat 6 times. Or, a favorite of mine is sprinting in between street lights e.g. Sprint from one lamp post to another, jog to the next then sprint to the 3rd. Repeat this until you do 6 sprints.

If you are in the gym you can do a interval workout on the treadmill, cross-trainer, bike, steeper or the rower.

So if you want to burn fat, stay away from long boring cardio. Try Turbulence training for your fat burning program.

Get your FREE Turbulence Training Abdominal workout at the URL below. Also read more about the 'dark side' of cardio.

http://www.easyfitnesstips.com/sixpack-abs-blog/

Walking - Making Your Walking Program a Fat-Burning Adventure!

2009-02-04T09:45:00.000-08:00

Walking is a great way to stay active and to get some physical activity included into your day. Whether or not you just prefer walking to most forms of exercise or you have physical limitations that don't allow you to do a whole lot of anything else, there is always a way to make your walking program more effective.

First of all, any kind of physical activity is better than being a couch potato. I often see people that don't engage in any physical activity whatsoever and it personally aggravates me. However, if you at least have started something as simple as walking its a great way to start to promote some possible weight-loss, cardiovascular health, and overall well-being. If you are starting a walking program or are thinking about it there isn't too much planning that needs to be involved. Just go outside and take a stroll around the block. Once you are in the habit of doing this then you may find that you will naturally kind of start planning your walks. Today you may just go half-way around the neighborhood, but next week you may take the full route around your neighborhood.

So now you are fully involved in walking and have progressed from doing a mile or so into walking for many miles. You now are seeing that time is becoming an issue for you to get all of those miles in. What can you do about this? Well there are some additional advances that you can take. You can intensify your walk by finding a place where there are hills, stairs, and rougher terrain. This will challenge your cardiovascular system quicker and promote further calorie burn, weight-loss, and cardiovascular health. If you really want to challenge yourself go and buy a weighted-vest. Yes, they do sell these and they offer many different options for the desired poundage.

Walking is a great way to get a workout. You can take something this simple and make it a truly challenging conditioning program of your own!

I'm Brandon Richey the Strength and Conditioning Pro!

1 Cardio Workout to Lose Belly Fat at Home

2009-01-26T15:23:00.001-08:00

People who want to lose belly fat are often reluctant to do a lot of cardio since it's a hassle. You either need to get in your car and drive to the gym and wait for a machine to become available or you can workout outdoors but there's rain, and wind, and traffic.

But you can do 1 cardio workout to lose belly fat in the comfort of your own home. Indeed, this is an excellent workout which can really help you to flatten those abs.

And all you need is a rope. Yes, I'm talking about jumping rope.

Jumping rope may seem like a kid's play to you but it's an excellent way to stay in shape, burn off belly fat, and tone your body. Athletes jump rope all the time. If they do it so should you. And it's something you can do at home.

Why is jumping rope so effective?

Jumping rope is effective since it not only provides a great aerobic workout, it also puts into play many muscle groups in your body. Your arms, shoulders, and chest are stimulated with each jump, not to mention your legs, of course. Just the basic coordination is enough to stimulate the body to burn more fat than in other workouts. source: Cardio Workouts To Lose Stomach Fat.

Cardio Training - One Piece of the Health Puzzle

2009-01-26T15:22:00.000-08:00

Within most general fitness and exercise systems are specific training programs for various important systems of the body. The most important one, of course, is the cardiovascular system-the heart and lungs that work together to take oxygen from the air and pump it around to the body's cells through the bloodstream.

When fitness trainers and coaches talk about cardiovascular training, they mean exercises that both put a demand on the heart and lungs to oxygenate more and more blood for longer and longer periods of time, and increase those organs' capacities for further increases. The prime "cardio" exercises, then, are jogging, running, walking, hiking, dancing and swimming.

A matter of balance Also called "aerobic exercise," this kind of training is important in any sensible and balanced exercise program. The list of benefits from cardiovascular training is lengthy and impressive, including gains in muscle and strength, loss of fat, a decrease in anxiety and depression, increased energy and a greater sense of wellbeing.

In addition, these exercises also increase the level of HDL (good) cholesterol, lower blood pressure, improve the immune system and help protect the body against cardiovascular diseases, stroke, hypertension, diabetes and osteoporosis. The exact mechanisms by which all these things occur are not fully understood, but clearly there is a strong correlation between and among awareness, action and (gradual) improvement.

Good now, good later Some benefits of cardio exercise are almost immediate, some take a little time and others will contribute to a longer-term improvement in some of your major systems. EZWatch Pro

Minimalist Fitness: How to Get In Lean Shape With Little or No Equipment

2009-01-12T14:09:00.001-08:00

Two common barriers for people who want to exercise and get in shape are a lack of time and money needed for fitness.

Who has the time to go to the gym, or buy expensive equipment, or take long bike rides?

Well, if those are the things stopping you, you’re in luck.

It takes no equipment to get a great workout and get in shape, and with one or two pieces of simple equipment, you can turn that great workout into a fantastic one, you magnificent beast, you.

And with little or no equipment required for a fantastic workout, you can do it at home, or wherever you are. Even if you’re in solitary confinement.

It’s hard not to find time for this type of workout — you can do it while watching TV, for goodness sake!

The Pros and Cons of Bodyweight Exercises

If you add just one or two pieces of equipment: a dumbbell, a kettlebell, a jump rope, a medicine ball, or a chinup bar, for example, you can increase the challenge even more.

Now, I’m not putting down lifting weights — I truly believe in lifting heavy weights when you can, but there are tremendous benefits from bodyweight exercises as well:

No gym fees or need to buy expensive equipment.
You can do the workout anywhere, anytime.
Most exercises involve many muscles working in coordination, resulting in great overall fitness and strength.
For people who are just starting with strength training, bodyweight is often more than enough to begin with. And it gives you a good foundation of strength you can build on later. source

Wii Fit - The Aerobic Exercise Alternative

2009-01-11T15:57:00.000-08:00

I usually hate video games. I just have no interest in them at all! But Wii Fit isn't really a video game like any other. It's really like having your own personal trainer in a way except I've had my own personal trainer in real life and I actually prefer the Wii Fit version because it's more fun!

Wii Fit really does make exercise fun (has hard as that is to imagine.) It turns it into a game. You'll end up doing the "rhythm boxing" or the "hula hoop" (two examples of the aerobic "games") for hours just because you want to beat your friend's score (yes it keeps track of everyone's scores.)

It includes aerobics, yoga, strength training, and balance games. I mostly do the aerobics and yoga myself. The balance games are really fun too actually but I don't think they give as good of a workout as the aerobics part.

One of the really cool things about the Wii Fit is that it keeps track of everything you do and how much you weight. This is really excellent if you are trying to lose weight. It keeps you from going "off course" if you are weighing in every day. source

Cardio Workouts

2009-01-02T10:29:00.000-08:00

Cardio Workouts to Burn Body Fat

Many people are often unsure as to what types of cardio workouts to burn fat that they should do. There are two ways of doing cardio. One is high intensity cardio and the other is low intensity cardio.

Both types of cardio will help burn fat but the question is which type is going to help you burn body fat more effectively.

Participating in high intensity cardio will burn glycogen, which is a type of energy that is stored as carbohydrates in your muscles and in your liver. Low intensity will burn off more body fat.

The problem with high intensity exercise is that your body is not capable of sustaining it for a long period of time. However the positive side is that when your body is depleted of glycogen, anything that you eat will be saved by your body as glycogen and not fat.

The problem with low intensity exercise is that you have to do it for long periods of time for it to work, and this can get very boring and time consuming. So what type of cardio workouts should you do?

The answer is to do both types. This is done through a method called interval training. This will give you the best of both worlds and it will increase your energy levels the more that you do it.

Interval training means that you do low intensity cardio for a certain amount of time and you add short bursts of high intensity cardio into the mix.

For example if you are doing low intensity exercise such as using a treadmill for 30-40 minutes, you can cut this time back to 20-30 minutes.

Start on the treadmill by going slow for around 5 minutes and then speed up as fast as you can for 30-60 seconds. After this quick burst of high intensity slow down again for about 4 minutes. Repeat this process until the time for your cardio session ends.

This method will not only burn body fat it will ensure that you continue to burn calories after you have stopped your training session, because of the added high intensity work.

Just like any other method of exercise, you should first consult your doctor to evaluate your capabilities. Do not jump into it head first. Take your time to build up the time you spend doing your cardio sessions

Introducing interval training into your exercise will give you great cardio workouts to burn body fat, and it will fill your body with energy, along with saving time.

Discover more information about cardio workouts and how you can finally lose weight by visiting us at http://www.easierwayz.com

BELLY DANCE COSTUMES. RAFFA, MALE BELLYDANCE COSTUME

2009-01-02T10:26:00.000-08:00

Belly Dance Costumes - Male Bellydance Costume

The term 'belly dance' is thought to have originated in Egypt and is thought to have been first translated into English in 1899 an then into the French word 'danse du ventre'. In the Arabic language the word for 'belly dance' is known as raqs sharqi, which literally means 'oriental dance'.

The word translated into Arabic can also be known as raqs baladi, which literally means 'dance of country', 'national' and 'folk dance'. In Turkish, belly dance is known as cifetelli, in the Bulkans and Greece it is known as tsiftetelli.

Belly dancing is one of the oldest forms of social dancing and originated in Northern Africa, the Middle East and Asia. Ancient Egyptian art provides examples of belli dancing when comparing it to the modern forms.

There are two forms of belly dancing, the first being raqs baladi and the second being raqs sharqui. Both forms are preformed by men and women of all ages. Raqs baladi is generally preformed for fun at weddings and other social events. Raqs sharqui is the more theatrical version and is very popular form for Westerners

The ancient art of belly dancing is taught in the traditional cultural method. This is done in a community setting, usually at family and community gatherings where children learn by observation and imitation of the older people. Belly dancing can also be learned in a formal classroom where skilled dancers/teachers share the knowledge that has been passed down to them. See our website for all your belly dancing needs.

For a diverse range of affordable jewelery, belly dance costumes, clothing and accessories please visit http://bellidanzersboudoir.com/.

A healthy package deal with aerobics

2008-12-14T13:58:00.001-08:00

Aerobics literally means "with oxygen". Exercises which are aerobic in nature are more sustained therefore requiring large amounts of oxygen. Through aerobic activities, the muscles utilize oxygen to burn glucose and fat.

When initially starting an aerobic exercise, glycogen is processed into glucose and once glucose is depleted, fat is metabolized as fuel. This proves the point why these form of exercises are effective in losing weight.

Aerobics include activities such as dancing, swimming, jogging, cross-country skiing, walking and biking. When embarking in aerobic activities, much oxygen is needed and oxygen is properly utilized as well. Incorporating these activities into your daily health regimen can greatly facilitate in weight loss and stress reduction.

It consequently means less risk for threatening health conditions such as heart diseases, diabetes and obesity. Researches have likewise shown that aerobics decreases apprehension, so the more you do these exercises, the less apprehensive you become. When you say aerobics, it means a longer, healthier and happier life as a result.

When engaging in an aerobics program, your sense of commitment to the regimen is thus boosted as an increased production of endorphin is instigated by progressive aerobic activity. Once released through vigorous aerobic activity, endorphins cause what they call the "runner's high". As a class of neurotransmitters produced by the body, endorphins are also internal pain killers.

Other general health benefits of these exercises have to do with the release of tension in the muscles thereby stimulating the hormones. Aerobic exercises have also long been proven to greatly aid in the rapid burning of calories and in controlling weight.

These activities also regulate the body's cholesterol level as it consequently boosts good cholesterol while bad cholesterol is depleted. Aerobics also stimulates the body by increasing the body temperature.

Through aerobic exercises, the circulation is improved and the blood pressure is reduced. In addition, lung capacity is enhanced as the respiratory muscles are strengthened. Aerobics with its sustained activities also boosts the pumping efficiency of the heart thereby strengthening that major organ of the body.

It greatly augments in increasing the red blood cell count as well. Much is to be said about the tremendous benefits of aerobic exercises on the body's entire system. Implementing these activities with a healthy diet and nutrient supplementation is a surefire means for overall fitness and wellness.

Another advantage of aerobics as an inclusion to your health regimen is that they can be done both indoors and outdoors. When it is raining or drastically cold outside, you can execute aerobic exercises indoors by riding an exercise cycle, stepping on a treadmill or going with an exercise video. The choices for aerobics are virtually endless.

As aerobics tend to have prolonged and sustained exercises, you actually get more "hyped" to exercise which eventually makes exercising a pleasurable experience. It is easy to engage in aerobics if you opt to take on easy and common exercises.

With aerobics, there can be no need for complex and fancy fitness equipments which is synonymous with being fit but with less or no expenses at all. You can decide on doing aerobic exercises in the convenience of your home as well as in public places like the beach or the park. Aerobics can be basically hassle-free yet remarkably effective.

It may well be one of your best options to include aerobics as one of the health measures to improve your well-being and the overall quality of your life as well.

The author of this article Rose Windale is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose decided to share her knowledge and tips through her website http://www.healthzine.org You can sign up for her free newsletter and enjoy a healthy and happy life.

A healthy package deal with aerobics

2008-12-14T13:58:00.000-08:00

It may well be one of your best options to include aerobics as one of the health measures to improve your well-being and the overall quality of your life as well.

Bodyweight exercises for beginners

2008-12-14T13:56:00.000-08:00

Bodyweight Exercises For Beginners - Getting Started

Many professional athletes regularly perform body weight exercises. This is because a body weight exercises greatly enhance strength, stamina, and endurance.

Many novices assume body weight exercises are difficult after seeing workouts involving Hindu squats/push ups, burpies, and neck bridges. However, these advanced exercises are exactly that advanced! For beginners, a very basic workout program can work wonders.

The results that it delivers merely from squats, sit ups, push ups, and chin ups can be surprising. Then again, the results should not come as much of a surprise since these exercises hit virtually every muscle group.

And advanced or not, if you push yourself to do a decent circuit of these exercises, make no mistake you will feel it in every piece of your body. So, lets take a closer look at the program and the exercises it involves.

Push ups work the entire upper body including the arm, back, and chest. Conversely, squats work the lower body including the glutes, quads, and calves.

A simple crunch or sit up develops the abdominal muscles which are the body's core. Then, there is the chin up. Without a doubt, chin ups enhance upper body endurance and strength to an incredible degree.

When these exercises are combined, the end result is a relatively simple workout that hits the entire body. Depending upon the intensity level employed, this basic program can be used by both beginners and those with significant experience. For beginners, here is a simple, basic workout program:

Mon/Weds/Fri: 2 - 3 sets of 15 - 25 push ups. 2 - 3 sets of 30 - 50 squats. 2 - 3 sets of 10 chin ups 2 - 3 sets of 50 - 100 situps

Sat/Sun (One or both days) 3 Sets of 50 - 100 situps.

Obviously, you can increase or decrease sets and repetitions based on your own personal fitness level, goals, and time constraints. Best of all, these exercises can be performed in any environment.

So, if you must workout at home, none of these exercises require any special equipment except for a chin up bar.

Thankfully, chin up bars for doorways can be purchased at any sporting goods store for under $40.00 so this really is not a problem either, or possibly the best place is a local park.

Consistency with these exercises will yield fantastic results. You will notice a change in your body in a very little time. If you add a 20 minute cardio workout to this program, the results will be even more amazing.

And, of course, anyone can do this program regardless of environment or experience level. That alone speaks volumes regarding the benefits of bodyweight exercises.

Bodyweight exercises are the holy grail of effective and fast strength and fitness training.

To become fitter, stronger and leaner than ever before in your entire life, go to http://www.truecorestrength.com, and sign up for Stevey's FREE Tips on Bodyweight Exercises.

Get Ripped Abs With Proper Nutrition and Cardio Exercises

2008-11-15T14:58:00.001-08:00

As we all know it takes a lot of dedication to get great abs. Doing ab exercises alone without proper nutrition and cardio is not effective. If your diet is not in place, then you can't support your training or maintain a healthy metabolism. If your diet is a mess, put the most focus on fixing that first. The second factor is the exercise. You need specific abdominal exercises to develop the six-pack look, but people also need a good amount of cardio to burn the fat off so you can see the six-pack.

Lately, there's been a lot of talk about weight training being great for fat burning, and it is. But the more you turn your weight training into circuit training for fat burning, the less strength and muscle growth you'll get and the further you're getting away from bodybuilding.

I personally train my abs about 2-3 times a week, most some people could benefit from training abs every other day, but not daily. Each person has to adjust his training frequency to his own body and personal goals.

Cardio exercises are very good for burning calories and it is always better to burn more calories, then to cut the intake of calories. Because there is a big difference if a 500-calorie deficit at an intake of 3000 calories is in no way the same 500- calorie deficit at 1500 calories a day. At 1500 calories a day, you're getting half the vitamins, half the minerals, half the phytonutrients, half the macronutrients, and half the thermogenic effect of a 500-calorie deficit at 3000 calories per day, without the benefits that come from the exercise.

Most people need to do cardio to get defined abdominals, but some mesomorph types have incredible abs without doing any cardio what so ever. Walking is a great way to burn calories especially for those out of shape, or the elderly, but based on what you read in some of the magazines these days, you'd think that if you're not doing sprints or high intensity intervals, you're doing it all wrong, and that's just not true.

Some people want to what is the best cardio exercise for burning calories. But anything that burns calories is effective and it all come down to personal goals and personal preference. It does not matter what you do, as long as you are doing something. Just get out there and burn calories, and if you're getting results, keep doing it! The more you burn, the more fat you lose, and the better your abs will look!

TRANSFORM YOUR ABS FROM MUSH TO MUSCLE!

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Check out Aerobic rice at Krishi Mela-2008

2008-11-15T14:53:00.000-08:00

The ongoing ‘Krishi Mela-2008’, organised by the University of Agricultural Sciences (UAS), Bangalore, has turned into a platform that helps farmers adopt the latest farming techniques and new varieties of crops. UAS is also holding field demonstrations of 10 new varieties of crops that were developed by the university recently. Prominent among the 10 new varieties of crops are paddy variety MAS-26, specially suitable for aerobic cultivation.Talking to The Express, Head and Professor, Department of Genetics and Plant Breeding, UAS, Shailaja Hittalmani, said that rice cultivated under submerged condition requires about 5,000 litres of water to produce 1 kg of rice, while under the aerobic cultivation 60 per cent of water can be saved. The dwindling water resources reveal a grim situation for low land puddled rice cultivation. Farmers are seeking alternate methods of cultivation to grow rice to combat this water scare situation.Shailaja observed that one such method is cultivation of rice under aerobic situation, which is characterised by aerated soil environment during the entire period of crop growth. “In this type of cultivation, rice is grown like ragi, maize or jowar through surface irrigation,” she added.Irrigation is provided once in five to seven days in direct seeded aerobic rice crop. Varieties suitable for this type of cultivation also possess ability to withstand drought periods. “This type of cultivation saves about 60 per cent of water and up to 80 per cent of seeds,” the head of the dept informed. www.expressbuzz.com

Aerobic exercise: What's the best frequency for workouts?

2008-10-25T12:19:00.000-07:00

Longer, less frequent sessions of aerobic exercise have no clear advantage over shorter, more frequent sessions of activity. Any type of aerobic activity contributes to cardiovascular fitness. In fact, even divided "doses" of activity — such as three 10-minute walks spread throughout the day — offer aerobic benefits. What's most important is making regular physical activity part of your lifestyle.

For healthy adults younger than age 65, the American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity aerobic activity (think brisk walking or swimming) five days a week or at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week. For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.

The bottom line? The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more frequent workouts. Source

Cardio Questions - Should You Perform Cardio After Strength Training?

2008-10-11T13:29:00.001-07:00

One of the topics I get asked about a lot is whether or not it's a good idea to do cardiovascular exercise after a weightlifting workout. Usually when this is asked "cardio" refers to some sort of steady-state activity for 20-30 minutes such as walking on the treadmill or riding an exercise bike. Like almost every other question in fitness the answer is "it depends".

First, let's look at the goal of doing this cardio. Usually when asking this question the person is trying to lose fat or at least maintain a lean physique. First of all, the most efficient method to achieve a lean physique is not through hours of steady-state cardio. It is through whole-body interval training and a good weight training program. However, steady state cardio does have its place:

-It chews away at calories. It's not the most efficient calorie burner, but it's a low stress way to get rid of some.

-It promotes blood flow. After a hard weight workout the steady state cardio does a good job pushing blood through your damaged muscles. This will help flush away waste products and deliver nutrients.

-Steady-state cardio utilizes a lot of free fatty acids for energy. Hard weight training doesn't use nearly as much of them, but the body releases a lot of these fatty acids into the blood in response to it. Rather than redeposit them, the steady state cardio will use up a few.

Ideally, you would want your sessions divided to allow for more recovery time. For example, you'd lift weights earlier in the day and then several hours later do some cardiovascular activity. However, I know that most people don't have that type of luxury in their schedule. Once they make it to the gym, that's it. There's no time for twice a day sessions. So for the average person, if you are going to perform cardio then chances are it would be after your weight training.

My strength training and cardio combining recommendations are as follows:

-Other than maybe a little cardio to help you warm up, do your strength training workout first. If you push hard with 30 minutes of cardio first then you will probably compromise your strength training. Chances are that even after a hard weight workout you'll probably still be able to perform adequately on your cardio.

-Be sure to pay attention to your pre-workout nutrition. If you are going to do more than 30 minutes of cardio after a strength-training session then consume a post-workout snack between the two. Your pre-workout nutrition should include easy to digest protein and carbohydrates. Any snack you eat during your workout must be easy to digest or a liquid, otherwise you might upset your stomach.

-There's no need to do a bunch of cardio if it's going to keep you in the gym for over two hours. Keep your strength workouts crisp and intense with brief rest periods and you'll find a lot less need for steady state cardio, if at all.

While I generally support doing high intensity interval training as the primary form of fat loss exercise in most programs, I do understand that there are limits as far as scheduling and recovery ability. This is the greatest benefit of steady-state cardiovascular activity. It allows you to burn off some extra calories without greatly hampering your recovery ability or over-stressing your body. With the right preparations and used correctly it can be an effective adjunct to your fat loss training program.

Looking for more information on a variety of cutting edge health and fitness topics with a slice of entertainment? Check out the Got Strength Blog at http://www.gotstrengthblog.com today!

Isaac Wilkins, M.Ed, CSCS, NSCA-CPT Training athletes and driven individuals in Charleston, SC and beyond. Get strong, get fast, become the new you.

Cardio Exercises For Beginners

2008-09-24T12:15:00.001-07:00

Cardio exercises are most important for anyone who is looking to pick up an exercise routine. Especially for a beginner exercises are most important as it will help to develop the stamina and the resistance that are required for other exercisers. The cardio exercises strengthen the muscles of the heart and of the lungs and make them more beneficial.

With the cardio exercises more amount of air and blood flows into our lungs and our heart which helps to make our respiratory system healthier. This gives our body more strength stamina and energy and also increases the positivity of our lives. There are many cardio exercises that one can perform but for the beginners there are simple cardio exercises that can build them up for the upcoming exercise routine. Following are some of the basic cardio exercises:

Walking is one of the most basic cardio exercises. This helps in developing stamina and also brings strength to the legs.

It does not require any specialized equipment and can be almost done anywhere any time.

Jogging is the next easy cardio exercise. This like walking also is simple to perform and can be done almost at any place and at anytime.

There are many aspects of jogging that make this a better suited cardio exercise then running.

Jogging requires controlled motion of the body as well as a steady rhythmic breathing. This makes it more beneficial to the body.

Also as compared to running one has more control over the body when he or she is jogging. As such you can decide your pace that you are comfortable with.

Before jogging make sure that you have the appropriated type of shoes. Having the wrong type of shoes while jogging can leave your feet sore and tired. Also this can have a bad impact on your soles.

Jogging on the treadmill is recommended because it helps to keep in better control of your self. 10.Also the treadmill will absorb all the shocks that would usually go to your bones and joints that will help in the avoiding of many joint pains and problems.

Skipping is another good cardio vascular exercises that is generally recommended to all beginners.

This exercise is fun to do and also brings rhythm to the body.

Apart from being a good cardio vascular exercise , skipping also strengthens the muscles of the legs and lower body.

Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.

Water Aerobics Routines For All-Around Fitness

2008-09-02T11:18:00.000-07:00

Water aerobics routines are something that can offer a complete physical workout. A complete workout consists of aerobic, resistance and stretching exercises and all these can be incorporated into a water aerobics routine. The best part about water aerobics is that water exercises will work for groups of people that cannot do other types of exercises, such as; individuals that are morbidly obese and persons that have problems with arthritis.

The water aerobics class I attend from time to time is at a new health club and the nice thing about it is you do not have to be a member of this club to take the class. This class has a huge range of people that attend this workout session. It has almost as many men as women and most of the people are 40 or over. The younger crowd tends to opt more for high-impact aerobics and kickboxing.

We usually warm-up by walking against the current in the lazy river and then changing directions abruptly, causing us to feel like we are walking against a brick wall. If you have ever tried walking against the current when it has momentum, you will find that you do not get very far very quickly. Usually the whole class ends up laughing hysterically, but it is a great warm-up.

Next the instructor introduces that aerobic portion of the workout. This is where you increase your heart rate to target workout rate. This usually includes water walking and other exercises that will elevate your heart rate, such as; jumping jacks and kicking exercises.

Then comes resistance exercises and this is where you work specific muscle groups to build muscle strength. My instructor likes to use swimmers noodles tied in a knot to create resistance as they are dragged through the water. We also use water belts that cause resistance and added weight for strength training.

The class ends with a cool down period that involves stretching the muscles and it feels great. These classes usually have music that makes you feel motivated to move. If you have a good instructor, this can be one of the most enjoyable hours of the week. This class offers a complete workout for anyone.

These are the types of exercise classes that are being offered at many health clubs. They offer complete workouts, making it easy for the busy person on the go to get everything they need out of one class.

Water aerobics routines are just one of several types of classes that can offer this complete workout. Get more tips about fitness and living a healthy lifestyle.

Cardio For Six Pack Abs

2008-08-24T12:20:00.000-07:00

TAgged: cardio, six pack, excersices, running, walking, treadmill, abs, muscle, rowing, swimming Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.

H.I.T.T. - High Intensity Interval Training.

What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?

On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.

So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this. For the next 20 minutes -

Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.

Above is a hill style of HITT training. There are many more. I will finish asking you a question when it comes to cardio for six pack abs. Would you prefer to look like a marathon sprinter who runs at a constant steady pace for a long period of time or would you like to look like a muscular 100m sprinter?

Click here to start stripping that fat and seeing your abs today!

Roger Ruzzier is a Certified Personal Trainer and Life Coach with expertise in weight loss. Start to strip that fat and build the body of your dreams today at RogerRuzzier.com/bodysuccess

Dancer Pole For Fitness

2008-08-24T12:19:00.001-07:00

My mom on the Dancer Pole is not what you think. My mom loves her Dancer Pole. And no, she is not a stripper in a club. She is a work out fiend.

Women are now using the Dancer Pole for fitness. In t he past they used to go the gym and take part in boring aerobics, step classes and spin class. Then came the stripper pole. Yes, this is the same stripper pole you are thinking of.

The dancer pole is great for building strength around the abdomen and hips. with moves like the "Fireman" teach women how to spin properly around the pole. It only takes a few times to learn and the women are spinning around and they are laughing and egging each other on. and this seems to be the thing that is making this take off. Its the camaraderie that is really keeping these ladies coming back for more.

So not only are they learning how to pole dance but having fun, socializing and coming together as group that can do something that you cant.

"It's awesome, and I have lost 15 pounds and my abs are getting firmer"....great mom!

The fact is I don't really care, she is not nude strutting herself trying to pry the last dollar out some poor sap...no offense ladies of the night. I respect you as really good....and fit dancers.

And there is the music. Yeah at first they listen to whatever is there at the gym where the dancer pole class is being held but then they start collecting dance tunes and bringing them to class. This brings yet another level of interaction amongst the ladies. Its a social activity a l the way and the sweat and bumps and bruises is a bonus.

I have found that there are private gyms promoting pole dancing. One lady in Ohio has over 400 clients that take her classes and she has only been in business for 2 years.And then there are the dancer pole parties. Ladies bring removable dancer poles to homes and they perform their spins and burn some calories and have their fun.

In Southern California this is a huge growing business. There are several traveling Pole Dancing businesses that will come to your home and set up removable dancer poles. Say good by to tupperwear parties. The Stripper Pole is taking over. ...That's funny....a sign if the times, its not the 50's that's for sure.

Removable Dancer Pole

The removable dancer pole can be bought for as little as $99. You attach 2 pieces together by screwing them together and then expanding them to fit your ceiling height. These poles are rather secure but its better if find a pole that has gussets you actually bolt into the ceiling. This will ensure that the pole will not come loose when doing a full body spin. It will also instill some confidence for those inverted moves.

So if you are looking to get in shape and want to have fun go ahead and Google Pole Dancer and find the local class or go ahead and buy your own for that classy family room effect. It will sure to be a conversation piece.

Todd Bryson of Dancer Pole Reviews http://www.dancerpole.org

10 Elliptical Trainer Weight Loss Tips - The Ultimate Fat-Burning Solution?

2008-08-18T14:41:00.000-07:00

Tagged: elliptical trainer, weight loss, diet, elliptical trainer, fitness, exercise, workout, fat burning The elliptical trainer fat-burning phenomenon gained ground when workout arms and crossramp technology were added to humdrum muscle mentoring machines. Since then these weight loss wonders have been practicing pound-melting motivation in homes all over the world. Why exactly is the elliptical trainer so well-known as a diet buddy, and what are the ten secrets behind its calorie burning cardio workout success?

1. Total Body Workout In The Comfort Of Your Living Room

Imagine having a punishing stair climber, treadmill and exercise bike rolled into one, and you will form an idea as to the benefits built into an elliptical trainer. Generally speaking, elliptical machines give some of the best cardio workouts. With their upper body handlebars, they combine hiking, cross country skiing and biking to work every muscle group in your legs, chest, arms and shoulders. By having one of these machines in your living room, you can tap into its benefits at any time.

2. Low Impact Workout Leads To Less Pain, More Gain

The innovative engineering behind top-rated elliptical trainers ensures that your feet move in a natural, elliptical 'walking' motion. The best ellipticals have designs that virtually guarantee a totally fluid movement. The whole concept behind these home gym machines is that the jolting and jarring action of jogging is replaced with a low impact action. Once you get used to the motion, you won't feel like replacing it with anything else. You will get all the weight bearing exercise you need, without any of the joint injuries.

3. Elliptical Trainer Experts Get Creative With CrossRamp Technology

As if an elliptical machine isn't effective enough, experienced engineers began to add crossramp technology to these training devices. This innovation gives the added calorie crunching benefit of a changed elliptical path. This small, yet powerful factor brings different muscles into play and adds to the efficiency of your workout. This additional feature definitely has an impact on weight loss.

4. Powerful Programs Add To Pound-Melting Propensity

Elliptical cross trainer weight loss sessions come with scientifically developed programs that add spice to your workouts. By changing intensity levels and program combinations, you add interest and rev up your metabolism. The devices can come primed with up to 20 programs and resistance levels, putting your weight loss goals within easy reach. Some of the latest ranges even include the voice of a personal trainer, adding additional guidance and motivation to the package.

5. Monitor Your Mileage

With the high level electronics in state-of-the-art elliptical trainers, you will know exactly how much time your workout is taking, what the benefit in terms of calories burned is, and how far your stationary travels have taken you.

6. Distractions Dash Boredom

The quiet, stable action of an elliptical trainer is such that you can indulge in a variety of activities while exercising. You can catch up on your favorite soapie, chat to a friend over the telephone, get some jazzy music going to keep you company, listen to a radio, or read. No more zonking out on the couch - the box becomes much less detrimental if you watch while on the move...

7. Pace-Maintaining Phenomenon

One of the main benefits of the best elliptical trainers is the fact that the action is so smooth and fluid, that your relative perceived exertion rate is lowered. This means that you will be burning calories while not feeling as if you are working that hard. This factor enables you to keep going for a longer period.

8. Work Less For More

Trainers and reviews rave about the efficiency of these devices. You will get more from a session on an elliptical trainer, than from equal time on a treadmill for example. The result of this productivity is that where you may need a thirty minute treadmill workout to burn a certain amount of calories, twenty minutes on an elliptical machine is likely to produce the same results. Do the math and see what you can save time-wise in a year! Or, alternatively, exercise for the longer period on the elliptical trainer and reach your goal weight that much sooner! Either way you win big time.

9. Reverse To Move Forward

Look for elliptical trainers that come with the added advantage of a reverse motion. With this backpedaling extra, you are able to change direction and employ other muscles for added aerobic and muscle building benefits. This gear change also helps to keep things interesting!

10. Zest From Being In The Zone

Features such as heart rate monitors and the feedback from them, combine forces to keep you within your targeted cardio zone for efficient fat-burning. Just grab the handgrip sensors and get all the feedback you need for a productive training session. You will soon be filled with vitality and energy.

A quality elliptical machine should be stable and totally smooth during use. Test any elliptical trainer thoroughly for durability, robustness and a fluid action. Who knows, you may just add these qualities to your own repertoire with regular use of the elliptical trainer!

Activity-Sports-Fitness.com - Get the facts the weight loss and fitness industry would rather keep hidden! Click here to download the free Mission: Abdominals Report, and learn the exact reasons why it takes more than hundreds of situps and crunches to succeed!

Cardiovascular Exercise Doesn't Have to Be Hard

2008-08-18T14:38:00.000-07:00

Perhaps it is time that we all take a little pressure off of ourselves and learn to incorporate a "gentle" exercise plan into our lives. One of the greatest gentle exercises is walking. The great things about walking are that you can do it virtually anywhere, it's not hard on your joints, and even beginners can jump right in. Spend as little as 20 minutes a day walking and you will notice a difference. To add to your walking plan, choose routes that involve inclines to challenge yourself.

Another natural form of exercise is swimming. Children know this well, as they could spend hours splashing away in a pool. As adults, we tend to go in for a quick dip and zip - we're right back out. Why not spend 20 minutes doing laps? Even an easy stroke such as the breaststroke can get your heart pumping. Another bonus - swimming is great for pregnant women and people with joint problems.

Still not convinced that exercise needn't be hard? Instead of pumping dumbells at the gym, why not grab nature's weights from your cupboard? A couple of soup cans, or some bottles of water make great hand weights. Instead of going for heavy lifting to build muscles, focus on lots of repetitions to tone and strengthen your upper body. Use your homemade weights to do a variety of exercises focusing on your chest, back, shoulders, biceps and tri-ceps. Trust me - even soup cans will give you the burn!

In addition to the above suggestions, small changes in your daily life can equal big payback in terms of your physical health. Instead of driving to the corner store - walk. Take the stairs instead of the elevator. Buy a bicycle if you don't have one and use it! Instead of sitting in front of the television for hours, go outside and do something active. Housework, gardening, home renovations - these are all activities that can burn tremendous amounts of calories.

A recent study even showed that people who live in older houses are less likely to be overweight. Must be all the work they have to do to keep up their homes! In the end, only you can decide if your happier being a gym rat or a natural exerciser.

For myself, I was thrust into a situation where I had no choice. Moving to an area that offered no gyms meant that I had to invent ways of exercising that were out of the norm. Something that I probably would never have done otherwise.

I have to say, however, that there is a certain power in knowing that you can work your body without all the fancy equipment. Our bodies are meant to move - one way or another. Some ways are just don't seem so much like work.

Chris Jensen is a contributing author of Jetfly Blog. For more related articles and views visit Jetfly Healthy Lifestyle Blog now. Also, for the best up-to-date related online products, check out Jetfly Cardiovascular Equipment Shop for todays current online deals.

5 Tips to Help You Improve Your Cardio Health

2008-08-17T14:55:00.000-07:00

Heart disease is the number one killer in the United States today. If you have certain risks factors, it is critical that you take measures to improve and maintain good cardio health. Keep reading to discover what you can do to naturally improve your heart function for a long and healthy life.

1. Lose weight. This should be at the top of your list to get into good physical health overall, but it is especially important to your cardio health. Overweight people are at a higher risk for developing diabetes, high blood pressure, high cholesterol and even certain types of cancer. Obesity will also cause your heart to pump harder which can lead to long term damage.

2. Stop smoking. This killer habit can put you at a much higher risk for heart attack and stroke. Smoking is one of the most preventable causes of heart disease there is. So if you smoke stop. If you don't smoke, don't start. If you live with a smoker, insist that they not smoke around you. Second hand smoke can do just as much, if not more, damage to your lungs.

3. Exercise. Your heart is a muscle. The best way to develop any muscle is through exercise. This includes your heart muscle. Exercise gets your blood pumping and makes your heart stronger. It also reduces cholesterol levels and helps to reduce stress.

4. Eat heart healthy foods. Foods that are rich in potassium are good for your heart. You should also try to avoid foods that are high in sodium because sodium will make you retain excess water and put a strain on your heart muscle. Studies have shown that foods that are rich in omega 3 fatty acids are good for your heart. Stop eating the high calorie, high fat junk foods and start eating a diet rich in fiber, fruit and vegetables.

5. Lower your stress levels. This can be easier said than done. We all lead busy, stressful lives. If you feel that you are under too much stress, investigate ways to decrease these stress levels. There may be some things you cannot change, but some things you can. If you are trying to be perfect in everything you do, stop.

Nobody is perfect and trying to achieve perfection will cause unneeded stress in your life. Find something that you can do that will de-stress you. Some people like to exercise while others engage in their favorite hobby. Whatever you, do try to lower your stress level to protect your heart from the damage that ongoing stress can cause.

So there you have five great tips on how to improve and maintain your cardio health. Use these tips wisely and develop a few of your own. Keep your cardiovascular system healthy and lower your risk for heart disease.

Tips to Help You Improve Your Cardio Health http://www.1thinkhealthy.com/cardiococktail.html

Spinning is Not Just For Hot Chicks

2008-08-17T14:54:00.000-07:00

It's truly and eye opener when, trying a new cardio regimen, when you realize that perhaps your knees aren't what they used to be. I have been a runner off and on as far as I can remember. The "on" being when I am leading a healthy and active lifestyle and the "off" being in those tough life moments when I have found myself caught up in a work daze or an emotional slump. The low times are when I really realize that workouts really work wonders for the body AND the mind. That is why so many eastern philosophies talk about mind body and spirit-because everything is linked and when one feels bad, the others do too and vice versa. Hey, I digress.

Anyway, running, albeit, an amazing way to keep the body conditioned and the pounds off can be pretty harsh on the joints, especially the knees. If you feel that this is true for you, you might want to do what I did and venture into the world of spinning.

I know you might think that you can do it on your own, and you probably can. In fact, riding a bike around town is getting very popular given the current economic times and the prices of gas. But an instructor during spinning can push you further than you would ever push yourself, that is unless you have a very competitive and fit best friend who is willing to cycle with you every day.

Now it was my sister that actually encouraged me to go. She is a single girl, 30s, who has more activities and social engagements than I can possibly imagine ever attending. So you can see why I would be quick to blow her off as she, over the years, has invited me everywhere from her wine club meeting to Macchu Pichu. So she had invited me a few times and feeling slightly macho, I wondered, isn't spinning for girls? But after much prodding, I decided to go and the answer is yes, it is for girls, cute ones in fact and if I had known that earlier I would have been hitting those cycles a long time ago. But actually, there were quite a few men there as well, and most of them looked pretty fit to me.

One thing I really did enjoy about the experience was that there was never a dull moment. Sure when you are riding your bike out "in the wild", there is ever changing scenery, but here, inside, the instructor not only has you change pace, but also positions on the bike such as standing, leaning and a jumping type move (so make sure you don't drink TOO much water before you go).

All in all, I burned about 1000 calories over the hour, realized that spinning can kick my butt and that my knees felt weak (like the rest of my body) but great when I was done. So maybe sister does know best.

Chris McCombs is a personal trainer in Southern California. He has helped hundreds of people as a San Clemente Personal Trainer. Chris owns Positively Fit where he also helps Southern California locals get in the best shape of their lives as a San Juan Capistrano Personal Trainer.

What Water Aerobics Can Do For You

2008-08-17T14:52:00.000-07:00

Do you need physical and mental stimulation? Do you need to tighten your flab around your whole body? If you have answered yes or no to any of these questions. Read on.

I love to swim. I made it extremely important to have my children take swimming classes when they were small. This is something we all share in my family the love of the water and especially swimming. I have been in and out of pools for years swimming. Now I have discovered something better than swimming lengths. I have discovered pool aerobics. They rock folks. They rock.

Do you want to see your flab tighten into a tight firm body? Do you want fun doing this? The pool is where you start.

Find a water aerobics class. I have been to different ones. Some of the classes target Cardio. Some are conducted in shallow water and they require a lot of jumping. I find, this kind of aerobics causes stress on my body which becomes extremely sore and painful. This is not the kind of workout I need. Now where I live in a large mobile home park we have a nice size pool. We have started our own water aerobics group. I live and breathe for this group (3) three times a week. I have started shedding inches. My jeans are falling off .

The pool we work in is a deep water pool which is the best kind. We wear light weight belts. By wearing a weight belt we can do all kind of abdominal exercises by being balanced in the water. We also use a noodle and hand weights.

The women I am working with have been doing this for years. They are inspirational and very knowledgeable in the different exercise we do and what affects which part of the body. When the leader said, "Grab your noodle and lets pogo down to the other end of the pool." I thought I was hearing things. But I want to tell you they did just that.

They stood on the noodle with both feet and balanced perfectly and hopped down to the other end of the pool and back several times. I am now at the baby stage of just learning to stand on it without falling off. I have been able to actually move my legs up and down about 10 times before I lose my balance and tumble in the water.

We have a great group of women and I can not tell you enough of all the wonderful things the water aerobics have done for me. I am now thinking more clearly about my life. I want to do more things. I do not want to vegetate in front of the television and grow. I want to move and tighten my body and live.

Linda is the author of her first published book, "Ghost Kids Trilogy. "Christy, 12 and her Brother Brad, 16 move into an old house and meet Ghost Kids. Adventures keep you mystified until the hunt for Pirates' Treasure. Love, Family Values and Charity burst off the pages.

Article Source: http://EzineArticles.com/?expert=Linda_Meckler

Crack Your Cardio Comfort Zone

2008-08-12T14:45:00.002-07:00

Tagged: Cardio, interval training, fat loss, lose fat, weight loss, excercise, fitness, burn fat How to Get Results with your Cardio Routine. Crank Up the Intensity - Reduce the Time This is your formula for maximum fat loss. Trouble is, we start OFF doing this and slowly but surely, our results seem harder to attain. You've embraced the idea that Long, Boring, Steady State Cardio is just not going to cut it when real world fat loss is your goal.

You changed your cardio routine up and are trying the interval style routine - something like this... 1 minute high, 1-2 minutes low. Perform for 10-15-20 minutes. However, as human nature will have it, we ALL tend to take the path of Least Resistance. This leaves us with a Less than Effective interval routine that can impact the length of time it takes for us to see results.

It's time to break out of your "Cardio Comfort Zone" and challenge yourself to see faster fat loss results. Signs you are In Your Cardio Comfort Zone:

You can hold a conversation. You enjoy the show that is on TV. You are reading a book or magazine. 20 minutes has passed and you could go for 20 more.

When it comes to Cardio and Fat Loss - Intensity is the Secret Ingredient. It takes intensity in EVERYTHING you do to lose weight, lose inches and burn fat. When your intervals are performed at an intense level, your body will spend the rest of the day expending energy to recover from the challenge you have given it. This is referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout - this in turn allows you to burn more fat and calories for the rest of the day.

However, our amazing body quickly adapts to any exercise routine we out it through, and each time we repeat a particular workout, our body has changed to meet the demands, becomes more EFFICIENT at performing the workout and thus ends up burning LESS fat and calories.

Therefore it is important to recognize that with each and every workout you perform, whether it be your intervals or your resistance training routine - you must find a way to change it up and keep yourself challenged. Training in your comfort zone is useless. Your metabolism will increase only when your body is forced to change.

Get Ready to Challenge your Body!

It can be as simple as the next time you perform your interval routine, check your previous session and stretch yourself just a tad to beat it. Either go a little longer, a little further, a little faster, etc.

I personally found that switching my "go to" interval routine on the treadmill from the 1 minute high at 7.5, 1 minute low at 3.5 - TO 30 second high, 30 seconds low allowed me to push myself even harder during this short burst of intensity...I was able to sprint at an 8.5 - something I could not accomplish for an entire minute in my regular "go to" interval routine. In just 8 minutes I was questioning whether I could complete the 10 I had scheduled for my routine that day. This is true challenge and true intensity and what it takes to bust through plateaus and see amazing results. (FYI: As always, if you are new to this style of exercise, do not begin without first consulting with your physician)

This week, take your cardio routine Up a notch or two and see how much more you can accomplish in Less time!

Holly Rigsby, CPT, MAT America's #1 Fat Loss Expert for Busy Moms and the author of Fit Yummy Mummy Lifestyle System - http://www.club-fym.com

She has helped well over 500 Mom's lose the stubborn baby fat and get their pre-baby body back. Get Holly's Slim Sexy Abs Workout and the Summer Bootcamp Workout absolutely FREE at http://www.efit-today.com

Lose Weight Cardio - Short Bursts of High Intensity For Maximum Effectiveness

2008-08-12T14:45:00.001-07:00

If cardio is the one thing you are going to do in order to lose weight, cardio must be intense enough to take real effort. It is all about intervals. That is the secret of losing weight really fast through cardio!

Lose Weight Cardio - Your "Moderate" Heart Rate

Want to learn how to calculate your "moderate" heart rate for cardio?

Here is a simple formula to calculate your heart rate:

210 - Your Age, Take that answer and multiply it by .70. You will get the low end of your heart rate. Let's use 30 as the age: 210 - 30 = 180 180 * .70 = 126 126 to 138 is your target heart rate for moderate aerobic exercise.

Lose Weight Cardio - High Intensity

To calculate for high intensity:

210 - Your age (we'll go with 30 again). Take that answer and multiply it by .85. 210 - 30 = 180. 180 *. 85 = 153.

140 to 153 is your target rate heart for high intensity aerobic activity.

How to Calculate Heart Rate While Exercising:

Place two fingers on your neck or wrist at the pulse site, and count the beats for 10 seconds (use a watch with second hand). Multiply the number of heart beats in 10 seconds by 6.

Working out in intervals means you are alternating between moderate and high intensity. 3 to 4 minutes each. Do this for an hour.

This kind of cardio is the real lose weight cardio. It means that if you eat what you normally eat and then do interval-lose weight cardio, you will lose weight without dieting.

If you follow this plan, there is no doubt you will lose weight pretty fast. And if you want to maintain your weight, this plan is highly effective too.

Vanessa Raven is a well-known weight loss consultant and the author of the popular FREE report:

"36 Potent Fat Burning Foods To Lose 10 Pounds In No Time Flat!"

Download your complimentary copy now at http://www.YouCanLose10Pounds.com and receive a FREE subscription to the "You Can Lose 10 Pounds" email newsletter!

How to Burn Fat Like Crazy Using Aerobics - 3 Stunning Keys You Can Not Afford to Miss

2008-08-12T14:44:00.000-07:00

Statistics have shown that one of the best possible ways to burn massive amounts of fat is to go for aerobics. But why is it that it does not work for everyone?

You see the reason why some people get more results while others get little or no results is simply due to the fact that a lot of people out there do not know the most effective ways to exercise. Read on to discover what the right ways are which would help you lose weight like crazy...

More intensity means more results- A lot of people out there do not do high intensity workouts and expect great results. You see if you want to lose a lot of weight you must stick to high intensity aerobic workouts and at the same time if you want to lose moderate amount of weight you must go for average aerobic exercises.

It's not the quantity but the quality- It's not always about how much you do but how effectively you do it. A lot of people try to rush through their workouts due to which they will never see any effective results. You see this is the reason why it's extremely important that you concentrate on the quality rather than the quantity of the workouts.

Always stick to it no matter what- Now if there is one key which differentiates people who get results and people who get no results then it's consistency. You will never lose any amount of weight using aerobics unless you are absolutely consistent with your workouts. It is extremely important to stick to your workout no matter what. In order to remain consistent you must find something which would drive and motivate you on a daily basis to stick to it and see some real results.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover it right now- Click Here

The Afternoon Walk is a Good Form of Cardio For Weight Loss

2008-08-11T12:09:00.000-07:00

Weight loss is on everyone's mind, specifically the ability to lose weight fast. I was watching the news last night and even they had a report on losing weight and what we can do in order win the battle of the bulge.

Cardiovascular activity is a good way to get in shape, get the heart pumping and assist with your weight loss routine.

However, most people dread running, jogging, doing a stair master or elliptical trainer in order to get in the cardio workout that they need.

What many people do not realize is that those exercises are not the only form of cardiovascular activity that you can do for weight loss. One of my personal favorites is the afternoon, or for me the after work, walk.

After a long day at work I like to go home, change into some comfortable workout shorts and a t-shirt then hit my neighborhood in a brisk, but not too brisk walk.

This type of walk gets my blood flowing and my heart pumping faster then it normally would at rest and gives me a non traditional cardio workout that many would never have thought of. With iPod in check, I can listen to some good music, be able to clear my thoughts and know that I am contributing to my weight loss goals.

Sometimes I take the dog with me so he gets his workout in as well, but if it is too hot, I leave him at home since it is not good to walk a dog when it is hotter than normal outside. Now that is some multi tasking.

If you are looking for a different way to add a cardiovascular routine to your daily regimen and do not want to go for a jog or join a gym, then simply walk throughout your neighborhood. You could also go to your local park, or walk with a friend in their neighborhood and so on.

An afternoon walk is an excellent way to get your cardiovascular exercise routine in. As always, before you start any type of exercise or weight loss program, you should consult with your family physician first.

Mr. Tucker is the senior editor for Weight Loss Nation, an online resource where you can learn about various tips on weight loss, fitness and nutrition.

He is also a regular contributor on Mike's How To Blog, a free resource on how to do just about anything.

3 Keys You Must Follow to Lose Weight With Aerobics - You Must Know These at All Costs

2008-08-11T12:07:00.000-07:00

A lot of people out there are not able to lose weight with aerobics simply due to the reason that they are not following the right kind of advice. You must have the right information before you start anything.

This is the major reason why you must know this at all costs. Read on to discover the keys you must follow in order to lose weight with aerobics.

An exercise which is easy for you to do- A lot of the times people pick up exercises which are extremely hard for them to do due to which they are not able to do the right amount of exercise. Always go for an aerobic exercise which suits your body needs and at the same time you present level of strength.

It should not take much time- A lot of people out there say that they simply do not have the time to exercise due to which they are not able to lose weight.

You see this is the major reason why you must go for an aerobic exercise which will consume least amount of time and at the same time provide you with maximum results.

Go for an exercise which has a proven record- It's always recommended to take advice from people who have already lost weight and see which exercises they have used. There are several high intensity aerobic exercises out there which will give you results within no time and at the same time are very fun to do.

These exercises include- jogging, cycling, swimming or playing a sport of your own choice. Always remember the higher the intensity of the workout the more weight you will lose.

So are you ready to drop some pounds within the next 11 days? Read on to discover it right now- Click Here

What is Aerobic Exercise? What Is Cardio? What Is Anaerobic Exercise?

2008-08-08T19:04:00.000-07:00

What makes an exercise an aerobic exercise? The definition is exercise which is of a moderate intensity that is performed for an extended period of time. Some examples of aerobic exercise are riding a bike, jogging, and dancing.

How Long Should I Work Out?

You should work out for at least 20 minutes and that does not count the warming up and cooling down (5+ minutes for each) periods. In other words your aerobic exercise should last a total of at least 30 minutes. Obviously, more is better.

What Is Cardio?

Cardio is the medical word for the heart. The reason that aerobic exercise is often called cardio training is that it gets the heart beat up. It is believed that aerobics is good for the heart.

What Is Anaerobic Exercise?

It's basically the opposite of aerobics. Instead of moderate intensity over a long period of time, it tends to be very high intensity over a shorter period of time. An example of anaerobic exercise is strength training.

What Are The Positives Of Doing Regular Aerobic Exercise?

It strengthens the muscles involved in respiration.
It strengthens and enlarges the heart muscle. This improves it's pumping efficiency and reduces the resting heart rate.
It improves circulation efficiency.
It reduced blood pressure.
It increases the number of red blood cells in the body which facilitate the transportation of oxygen in the body.
It has been shown to improve mental health. It reduces stress and reduces the chance of depression.
It increases the body's endurance.

Rapid Fat Loss Cardio Training.

Cardio doesn't do any good for fat loss unless you are also following a diet. The recommended fat burning diet is The Day Off Diet.

An Exercise Bike Workout. The exercise bike workout has long been a staple of cardio routines everywhere!

2008-08-08T19:03:00.000-07:00

The exercise bike workout has long been a staple of cardio routines everywhere! Some people find them boring to ride but others find that they enjoy that time on the bike. It can be a "me" time where you watch your favorite TV show or listen to your favorite music. Among the reasons that the exercise bike (or "stationary bike") is so popular is that it is easy to do other things while you ride it. It's easy to watch television for example. This makes the time go by much faster for most. Some people even read while riding an exercise bike.

Among the big positives of an exercise bike workout is that it's easy to change the resistance on the bike. You can make the workout not particularly challenging or you can make it very challenging (if you turn the resistance up very high.) This is great because you can keep challenging yourself as your fitness level increases.

Another big positive of having an exercise bike workout as part of your fitness routine is that there is very "low impact" type of exercise. This makes it ideal for those with bad joints or for those who are very overweight. It's also an ideal exercise for those who are recovering from some sort of injury.

An exercise bike may be a great choice for a bicyclist who wants to be able to "ride" even when the weather is poor. Otherwise a bicyclist may spend very little time exercising during the winter months.

Exercise bikes, of course, can be found at any gym. But they are also a great exercise machine to have at home. You can easily buy one online and have it shipped to your home. A great thing about ordering a bike online is that you don't have to deal with transporting it from the store to your home.

Exercise Bikes For Sale Online. A great selection of exercise bikes. Buy online 24/7/365. Discount prices.

Combine your cardio workouts with The Day Off Diet for the best fat burning results.

Cardio to Lose Weight. The Best Cardio Exercises

2008-08-08T19:02:00.000-07:00

Cardio Exercise Is An Important Part Of Losing Weight

How many "magic" diets and diet pills have you seen advertised which say that you can lose lots of weight without any exercise at all? My guess is you've seen a lot of them, I know that I have! But the fact is that cardio exercise is a very important part of losing weight, particularly in losing weight the right way. What do I mean by the right way? Well if you starve yourself into losing weight without exercise, you will become what is known as "skinny fat," you may appear skinny but you won't really be in very good shape. Excess loose skin is a common side effect of losing weight in this way.

The Best Cardio Exercises

In the end you need to find something that you can stick with! If you can't stick with it then it won't do you any good. For some people riding on the stationary bike while watching TV or listening to music is something they can deal with while others may need to take part in a cardio kickboxing class. So the most important thing is that you do some sort of cardio that you can stick with.

But that being said, some cardio exercises do burn more calories than others. Cardio kickboxing for example burns an average of about 1000 calories an hour, in comparison you may only burn about 250 to 350 calories in an hour on the stationary bike. Obviously you will burn more fat for a similar amount of time if you choose cardio kickboxing over the stationary bike.

A Fat Burning Diet Is Important For Losing Weight Too

Just as it's a mistake to try and lose weight without exercise, it's also a mistake to try to lose weight without watching what you eat! But that doesn't mean starving yourself. In fact low calorie starvation diets are a horrible choice. They backfire by slowing down your metabolism to the point where your body actually holds onto your body's fat for survival. Instead you should choose a diet that focuses on the things that you should be eating instead of how little you should eat. You need a no hunger, metabolism boosting diet plan.

The Day Off Diet is the no hunger, metabolism boosting diet you need to combine with cardio to lose weight fast.

CLICK HERE: Lose Weight Fast. See where The Day Off Diet is ranked among the top diets. Combine The Day Off Diet with cardio to lose weight.