Exercise-Get weight loss advoice & Better Fitness Guide

How Exercise Can Help You Get Better Quality Sleep

2009-04-30T10:20:00.001-07:00

Are you getting enough quality sleep everyday? Are you feeling
restless while you are sleeping, keep tossing and turning in the
middle of the night and unable to go back to sleep? Awaken feeling
not fresh and even sleepier than ever before, feeling so tired and
fatigue. *Millions of American suffering from sleep deprivation*.

Most experts recommend *7 to 9 hours* for adult, and up to *10 hours*
for adolescents and teens per night. Although, of course, it's not
easy to convince a teenager the value of sleeping compare to the
late-night computer games or text messaging with friends.

*Sleep problems often go untreated.* While stress, hectic pace or
getting older is attributed to insomnia, sleep difficulties may also
be caused by a variety of illnesses, medications or lifestyle factors
such as work schedule or caffeine consumption. In fact, sleeping
problems have reached epidemic proportions in America, with about
one-third of the adult population reporting suffering from

sleep deprivation.

While a few nights of sleep loss may hardly be noticed, cumulative
sleep loss might cause fatal effects. If one does not get proper rest
and enough sleep, one tends to become irritable and frustrated. If
fatigue dominates the day, it caused the decreased in quality of life.
The body becomes tense and achy, and the mind tends to become
scattered, unfocused, and forgetful, declining in

cognitive performance leads to higher risk of accidents and injury.
With a sleep loss, people tend to overeat and under-exercise. (Feeling
too tired to go for a walk! Better watch television and eat some chips
and pop corn instead.)

Enough of deep, restorative sleep is essential for great health.
Feeling rested can mean the difference between an average day and a
great day. Quality sleep is right up there with good nutrition and
regular exercise to prevent injury and illness, and to keep the body
functioning in top condition physically, mentally and spiritually.

Sleeping well requires planning. If you want to end your day ready to
sleep, you may want to schedule some form of exercise during the day.
An exercise program will not only help you sleep better but will also
help you to be more effective and alert during the day. Prior to
starting any workout program, however, consult your doctor to make
sure you are healthy enough to do exercise.

*How Does Exercise Improve Sleep?*

The amount of physical activity that you do during the day is a key
ingredient to helping you sleep restfully at night. The more active
your body is during the day, the more likely you are able to relax
fully at night and fall asleep easily.

With regular exercise your sleep quality is improved and the
transition between the cycles and phases of sleep becomes smoother and
more regular.

Keeping up your physical activity during the day may also help you
deal with the stress and worry in your life.

Exercise *relaxes the body and calms the mind* as well as help
reducing depression and anxiety - two common causes of sleep problems.
Exercise gives signals to the body that more and deeper sleep at night
is needed, although how this occurs is unknown. Usually improvements
in sleep are not

always immediate; they may not be apparent until a week or two after
beginning an exercise program.

People who regularly exercise report having fewer episodes of
sleeplessness than people who don't exercise. This is due, in part, to
the fact that exercise helps our body transition between the phases of
sleep more regularly and more smoothly.

Exercise causing a significant rise in body temperature, followed by a
compensatory drop a few hours later. The drop in body temperature,
which persists for two to four hours after exercise, makes it easier
to fall asleep and stay asleep.

Exercise reduces stress by helping to dissipate the lactic acid that
accumulates in the blood.

Exercise eases the muscular tension that can build up.

Exercise sharpens the brain by increasing the amount of oxygen
available.

Exercise strengthens and stimulates the heart and lungs.

Exercise vitalizes the nervous system.

Exercise activates the endocrine system.

Exercise increases the body's production of endorphins. Endorphin
creates a sense of well-being and increases the body's resistance to
pain.

Exercise stimulates the release of epinephrine, a hormone that creates
a sense of happiness and excitement.

Exercise reduces the boredom, worry, and tension.

Exercise improves sleep because it is a physical stressor to the body.
The brain compensates for physical stress by increasing deep sleep.
Therefore, we sleep more deeply and soundly after exercise.

If you find that you have no time to exercise on a regular basis try
to add extra moments of activity into your daily schedule. Take the
stairs instead of the elevator whenever possible.

Try parking your car around the corner and walking that extra block to
your office. There are many small simple ways that you can add
activity into your life. Your goal is to have a healthy, well balanced
life.

_By: *Irwan Lee*_

*About the Author:*

Irwan Librata, an entrepreneur who turned his hobby into his business
and blog owner of Powerhealths [1], GojiHighlights.com [2] and
Immune-boost.com [3]. Irwan graduated with a Bachelor degree in
Biomedical Engineering from one of prominent University in US - Case
Western University. Since graduation various work experience in the
field that are related to his background in the field of Medical
technology to unrelated field of CAD/CAM GIS Engineering software,
CMMS (Computer Maintenance and Management System) Software and Batik
cloth manufacture.

His passion in Health and Fitness are tremendous. For the last four
years he is passionately learn the correlation between natural
products and its affects to human body. He also learns how the never
ending air pollution is affecting human's health and how to
anticipate the situation by using a non-harmful natural product
available in the market today.

The health of one's body and mind is the latest issue that Irwan
took a passion in.
Do come and visit regularly as we will keep update information on
Health related issue, Fitness Yoga, best natural nutritional
supplements, as well as motivation stories.

Links:
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[1] http://powerhealths.com
[2] http://gojihighlights.com
[3] http://immune-boost.com

When is the Best Time and What Type of Exercise Can Help You Get Better Quality Sleep?

2009-04-27T13:32:00.003-07:00

*When is the best time to do exercise?*

To improve the sleep quality it is recommended to do exercise during
mid to late afternoon. Experiment yourself to find the best time that
work best for you. It might take several weeks of trial and error to
determine the best time of day for you to get your exercise. If you're
a morning person, you may want to wake up a little earlier every day
and go to the gym or jog around the neighborhood.

That will start your day to an energetic start.

If you find you can't exercise in the morning, maybe you could hit the
gym on your lunch break or immediately after work. Some people find
that evening exercise winds them up, while others find it helps them
sleep.

Avoid exercise in the late evening or just before going to bed.
Exercise is actually stimulating the body, raising its temperature. It
can take quite a while for your muscles and circulation system to calm
down again after a vigorous workout. That's the opposite of what you
want near bedtime, because a cooler body temperature is associated
with sleep.

*What kind of exercise works best?*

Regular exercise works best for most people, but the exact type and
amount varies from individual. Try to work with a personal trainer or
exercise instructor to design a program that works best for you,
especially if you are new to exercise. Endurance exercise such as
walking, swimming or cycling,

performed for 30 to 60 minutes, three to five days a week is commonly
prescribed for improving sleep quality in healthy adults. (Make sure
to consult your doctor that you are healthy enough to conduct such
exercise).

The exercise should involve vigorous use of legs which should help
with your sleep. The fatigue produced by [using leg muscles] acts as a
tranquilizer. Aerobic exercises such as jogging, swimming, riding a
bicycle, jumping rope, dancing, riding a stationary bicycle, using a
treadmill, and walking are the best to combat sleeplessness in which
it increases the oxygen that reaches the

blood. A mild workout for fifteen to twenty minutes a day, four days a
week, will be enough to feel the benefits. Stretch before and after
doing anything vigorous. Let cool-down after exercising, before you do
any stretching.

With regular exercise your sleep quality is improved and the
transition between the cycles and phases of sleep becomes smoother and
more regular. Try to increase your physical daily activity during the
day may also help you deal with the stress and worry in your life. The
goal here is to give your body enough stimulation during the day so
that you are not restless at night. But *DO NOT* overdoing it, as
ironically, too much exercise can interfere with sleep. Start at a
reasonable level activity you enjoy, and increase exercise volume
gradually to avoid injury and sleep problems.

Studies indicate that there is a direct correlation between how much
we exercise and how we feel both emotionally and physically by changes
in our brain chemistry that occur from regular exercise.

Mild, non-aerobic exercise may help you unwind at the end of the day
and maybe beneficial to handle insomnia problem. Take a leisurely walk
or gentle dancing to pleasant music can help you lift your mood and
relax the body. The ollowing activities are relaxing and have other
healing properties:

- Yoga has a stimulatory effect on your nervous system, in particular
to the brain. Yoga uses breathing techniques and yoga postures
increase blood circulation of the brain, promoting regular and restful
sleeping patterns. Regular practice of yoga will relax you as well as
relieve stress and tension in your body.

- Tai Chi is a form of breathing and movement that was developed by
ancient Chinese monks. The movements involved are precise and slow,
which is ideal if you have joint pain or are unable to participate in
high impact aerobic exercises. Studies have shown that Tai Chi might
help people with insomnia by promoting relaxation.

If you find that you have no time to exercise on a regular basis try
to add extra moments of activity into your daily schedule. Take the
stairs instead of the elevator whenever possible.

_By: *Irwan Lee*_

*About the Author:*

Links:
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[1] http://powerhealths.com
[2] http://gojihighlights.com
[3] http://immune-boost.com

Best Milwaukee Personal Trainer Shares Top 10 Exercises for Rapid Fat Loss and Lean Muscle Gain

2009-04-27T13:32:00.001-07:00

As the head personal trainer for the best boot camp in Milwaukee who
has helped hundreds of people lose thousands of pounds of fat, I know
a thing or two about exercise selection and I am going to share some
great exercises that you can incorporate into your workouts today to
breakthrough any training plateau. They are the exact exercises that
I have used to help my hundreds of people lose thousands of pounds of
fat.

I'll keep this as basic as possible for you. The best exercise for
muscle gain are also the best exercises for fat loss. These exercises
all have one thing in common: they involve as many muscles in your
body as possible and they provide a UNIQUE challenge to your body.

Both the real world case studies and the scientific research and have
demonstrated that total body workouts are superior for maximal fat
loss and muscle gain. But let's take this one step further...

Let's dramatically accelerate results by preferentially selecting
TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example,
squats are well known for being one of the best muscle-builders with a
serious a fat-shredding effect. However, the squat goes from great to
UNSTOPPABLE for changing your body for the better when you make it a
combination movement by adding a row or press to each squat rep. It's
obvious that you can reap more benefits this way since you have now
involved your upper body into the king of lower body exercises.

It's as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout �

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the
following movements I am about to share with you. Love because of the
unparalleled fat-melting, muscle-building results they provide to help
maximize my sexy. Hate because they break me every single workout. In
other words, these are not for the weak of mind, body, or soul!

Without further adieu, here is the official top 10 list of my favorite
exercises in the world for fat loss and lean muscle gain:

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee
Variations, Squat to Overhead Press, Squat to Row, Squat to Chest
Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus
Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus
Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk,
Split Jump plus Curl etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins,
Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups,
Four-Way Push-up Crawl, etc.

Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or
Sandbags

Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans,
Snatches, High Pulls

Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row

Well I hope you take my expert advice and jack up your training with
these 10 deadly total body combination exercises. If you employ these
exercises into your workouts I guarantee you better results. Of course
it's now up to you to take your workouts, and your body, to the next
level ;)

Crank it!

_By: *BJ Gaddour*_

*About the Author:*

BJ Gaddour, CSCS, YFS is the founder of a wildly popular Milwaukee
boot camp, called Get Sexy Boot Camps, that provides the best personal
training in Milwaukee for only a third of the cost. For a FREE 1-week
trial to his Milwaukee boot camp and to instantly download your FREE
Rapid Fat Loss Starter Kit please visit
http://www.GetSexyBootCamps.com [1] .

Links:
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[1] http://www.getsexybootcamps.com/

Benefits of Exercise

2009-04-27T13:31:00.008-07:00

Just put on your exercising gear and make your wish come true. For
overall health any form of physical activity or exercise is very
important. Exercising has manifold benefits both physical as well as
mental. Half an hour of exercising everyday can give you the vigour
and energy to carry on your daily routine without any hitch. Any form
of exercising whether its aerobic exercise, strength training or yoga
can give you the same benefits regardless of age, sex, and level of
physical ability.

*Regular Exercise* makes your mood fresh and makes you feel better as
well as look better. One of the most important benefits of exercise is
that it boosts your confidence and improves the level of self-esteem.

Exercise is very important for heart health. During exercise your body
delivers oxygen and nutrients to tissues which improves cardiovascular
system of body. Benefits of exercise are increased if you are doing it
regularly. Regular exercises improve the circulation of blood through
your heart and blood vessels. A healthy heart will provide you more
energy for your day to day activities.

If you have chronic problems like arthritis, diabetes and heart
disease then resort to exercises. Regular exercise regime can assist
you to manage and enjoy a healthy lifestyle even with these health
problems. Regular exercise improves high-density lipoprotein (HDL), or
fine amount of cholesterol along with reducing low-density lipoprotein
(LDL), or bad cholesterol. Also physical activity helps in
osteoporosis, type 2 diabetes and reducing overall risk of cancer.

Weight is the biggest health risk for people these days. For people
who want to reduce weight and burn some calories. Walking, jogging,
dancing, yoga or just any form of physical exercise can benefit you in
your struggle to weight loss. Try to inculcate physical activity in
your daily routine. Controlling weight won't be a huge struggling if
you are exercising. Of course you need to pay attention on your diet
also.

Also exercise assist you to improving your sleep pattern, building
immunity and developing positive approach towards life. Exercise
doesn't have to be boring routine. It can be fun and if you don't
like going to gym then there is no need to. Do what you like to do.
Biking, running, walking and even dancing can provide you the benefits
of exercising. So now stop searching for reasons to stay in bed and
get going. For more information, Please visit us at
*http://www.soundbodytrainer.com*

_By: *prabakar*_

*About the Author:*

Representing Benefits of Exercise [1] in the website
www.soundbodytrainer.com [2]

Links:
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[1] http://www.soundbodytrainer.com/howitworks.php
[2] http://www.soundbodytrainer.com

Shape Up With the Pilates Exercise Machine

2009-04-27T13:31:00.007-07:00

Pilates has become increasingly popular of late. What is Pilates and
what does it do and what is the Pilates exercise machine?

Joseph H. Pilates from Germany is the founder of the Pilates exercise
method. Joseph was a weakly child growing up with medical ailments and
forced himself to take on different sports to grow stronger and
strengthen his body and apparently it worked since became an
accomplished athlete later on. During World War I, Joseph served as a
nurse and developed methods of exercise and equipment for patients and
soldiers that were immobilized. Included in those developments were
several mat exercises focused on strengthening the torso area of the
body based on global body strengthening activities like the Chinese
martial arts or formats from yoga.

Pilates is routine that conditions the body in order to build
flexibility, strength, coordination and endurance without increasing
muscle size. Pilates has also been shown to sculpt the body, increase
circulation and strengthens the torso. Those that perform Pilates on a
regularly a basis, feel that they experience a better general
well-being, are less prone to injury and have better posture over
those that do not.

There are two main ways to accomplish Pilates exercises. One is done
with floor exercise mats and another is with machine equipment. In the
Pilates exercise for building up the spine for back health or better
posture, a machine was invented to assist in the exercise and was
called the Pilates Exercise Machine and uses the principle of
resistance. It was created to meet the requirements of several
different exercise movements and performances and is durable,
versatile and convenient. The ability to use many features on the
machine to create exercises specific for each individual makes the
Pilates Exercise Machine a joy to use and preferred over other
traditional exercise equipment.

There are five types of Pilates exercise equipment. They are the
Pilates Reformer, the Pilates Resistance Bands or Pedipull, the
Pilates Cadillac, the Pilates Barrel and the Pilates Chair. The most
known of these would be the Pilates Reformer. It can perform more than
one hundred Pilates exercises with its pulleys, straps, system of
springs and gliding platform. The exerciser pulls and pushes off the
foot bar to move in a controlled method back and forth while the
tension from the springs applies resistance. Next is the Pilates
Resistance Bands, used most commonly for rehabilitation or with other
fitness disciplines. It is made of a strip of latex that will stretch
to give a light resistance. A surprising simple tool, can help in
several areas such as working the abdominals, enhancing joint
movement, sculpting of the body and more. The original concept by
Joseph H. Pilates is the Pilates Cadillac or nicknamed, "the rack" or
the "Trapeze Table" due to its appearance. It has been considered by
many to be the most effective and versatile exercise equipment pieces
ever designed. It bridges a connection between exercise and physical
therapy through its table that is surrounded by bars, straps, levers
and springs, all adjustable to make the activity as precise as
possible. A trainer is recommended with this version to get the best
results accurately, on the over eighty exercises that can be done with
this system. The Pilates Barrel is meant to compliment a mat workout.
It is an upholstered arch that supports the back and shoulders while
opening up the neck, thighs and hips depending on the exercise
performed. This has also been a great tool in use with rehabilitation
purposes. Last is the Pilates Chair. Springs are the resistance to
work with on this equipment and allows a person to perform over
seventy-five exercises using it in order to work the lower back,
shoulders, abdominals, lower back and more. Other versions of this
equipment are the Stability Chair or the Pilates Wunda Chair.

_By: *Garry Nixon*_

*About the Author:*

Garry Nixon recommends you to go for pilates exercise equipments [1]
if you are looking to lose weight [2].

Links:
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[1] http://www.weightlosswand.com/pilates/exercise-equipments.html
[2] http://www.mbonfa.com/

Stomach Exercises: All About the Best Stomach Exercises

2009-04-27T13:31:00.005-07:00

It is only natural, most people want to look their best, and
exercising their stomach muscles is usually a huge part of most
fitness programs. If so much time and energy is going to be focused
on this muscle group, it is a good idea to know what the best stomach
exercises are. There are many resources available for finding the
best stomach exercises, and plenty of people to say what they
consider the best, so how can a person decide for themselves which
truly are the best exercises for working their stomach muscles?

First of all it is important to note that the best stomach exercises
are those that a person is willing to do. No matter how effective the
exercise is, if a person isn't going to do them consistently the
exercise will not benefit that particular individual. It is also
important to note that the best stomach exercises do not necessarily
require equipment to perform them, although some machines and
equipment may work quite well for some people.

When a person decides on a fitness program that includes stomach
exercises, it is best to include stomach exercises that work the
different parts of the stomach. If a person simply concentrates on one
area of their stomach, there workout will not be as effective. The
best stomach exercises, combine working the oblique, which are the
side muscles, the lower abdominals, the mid section and also the upper
section.

Some of the most popular stomach exercises are crunches. These are a
very effective exercise and very convenient since they can be
performed anywhere without any equipment. The next stomach exercise
that is also very popular and goes along with the basic crunch is the
side crunch, which works out the oblique.

Some people consider the best stomach exercises to be included in a
Pilate's workout. The reason for this is because in Pilates, the whole
focus is on the core of the body which is the abdominal, or stomach
muscles. Every movement in a Pilate's workout will work the stomach
muscles either directly or indirectly. These exercises can be found
on the internet, either the exercise itself or video's that can be
purchased.

Another good exercise that some fitness experts considers to be one of
the best stomach exercises involves laying flat on your stomach, leg
straight and then raising your body up using your arms as your hands
are clasped together and keeping your body straight as if doing a
pushup. Hold this position as long as you can stand. This is an
excellent movement to strengthen the whole stomach.

Remember again though that just because one person may consider a
specific exercise to be the best stomach exercise that does not
necessarily mean it is the best for everyone. Each person's body is
different and will respond differently to certain movements. Any one
serious about working on the abdominal muscles will find it most
helpful to try several different stomach exercises and then determine
which one they can both feel and see results with. If one exercise is
simply too hard to do correctly, or does not feel like it has done
anything for the muscle group worked, that exercise is clearly not the
best and the person should find what works best for them.

_By: *Nicholas Tan*_

*About the Author:*

Nicholas Tan has been involved in Article Writing, providing Free
Articles, Internet Marketing, SEO, Adwords, Adsense for more than 5
years and designs and develops websites. Submit your free articles and
get your articles noticed! Get your Free Articles here! Submit
Articles! [1] We provide free articles and information. Check us out
at Free Articles! [2]

Links:
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[1] http://www.free-article-info.com/ArticleDashboard/
[2] http://www.free-article-info.com/

Fun Exercise – 5 Ways to Make Exercise Fun

2009-04-27T13:31:00.003-07:00

One way to make exercise fun is by choosing the exercise that you
love. If you love something, you would not mind to do it over, and
over again. If you like dancing, then go for it. Bicycling, swimming
and jogging are all great and fun cardio exercises too. You can even
do all the exercises on alternate days.

Finding a few exercise partners who have the same goals like you is
another way to make exercise fun. Make sure they are as committed as
you are. It is important that you and your partners always motivate
and support each other. This is essential in order to keep you going,
especially during your down days.

Next, don't forget to bring your ipod when you go for exercise.
Listening to your favorite music during exercise will make your
exercise enjoyable. But I just don't like the idea of watching
television during exercise. I will normally end up staying at the gym
for hours.

Another way to make exercise fun is to limit your exercise time to
15-30 minutes a day. Interval training is my favorite. Moreover, by
limiting your time you would not get bored fast and hungry for more
exercise later.

Changing your exercise location is another way. If all this while you
have been doing cardio at the gym, maybe you want to start jogging at
the park. Sometimes you need new environment and new atmosphere to
prevent you from getting bored. This method really works for me.

Exercise does not have to be a torturing activity. You exercise will
be more effective if you feel happy doing them. I hope these 5 ways to
make exercise fun will be useful to you.

If you're really serious about losing weight fast, visit How You Can
Lose More Weight By Exercising Less. If you don't lose 10 pounds
FAST... I'd be surprised!

_By: *Jacob Faerrell*_

*About the Author:*

Hi my name is Jacob Faerrell and I have passion for sharing my
knowledge about health and diets. There's nothing more important than
having a healthy great looking body. I believe everyone deserves a
great looking body, but need to put considerable time and effort to
achieve it.

Visit *Jacob Diet Solution [1]* for more diet tips and advice.

Links:
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[1] http://jacobdietsolutions.blogspot.com/2008/12/best-cardio-exercise-interval-training.html

Abdominal Exercises - the Truth

2009-04-27T13:31:00.001-07:00

Abdominal exercises are one of the hottest, and yet, most
controversial topics in the fitness and exercise industry. Hundreds of
ab gadgets, gimmicks, and exercise machines have flooded the market
for people looking for sexier and flatter abdominals... that sexy
six-pack abs appearance that everyone seeks.

The problem is that most of the abdominal exercises that are
recommended all over the internet, and in magazines, etc, are not
necessarily the best method to get that six-pack abs appearance. First
and foremost, the most important aspect for great looking six pack
abdominals is losing the extra belly fat that is covering them up. To
be honest, most people already have decent abdominals underneath, yet
the six-pack abs are simply covered up by all of that extra flabby
stomach fat.

Instead of focusing so much on abdominal exercises to make your
stomach flatter and more like a six-pack, you will lose much more body
fat by focusing the majority of your training time with special
combinations of high intensity full-body, multi-joint exercises. The
best exercises for losing that abdominal fat are the exercises that
work the largest portions of the body at once.

Exercises that work the large muscle groups of the legs, upper and
lower back, and chest give you the biggest metabolic bang for your
buck in terms of abdominal fat loss. Combining these types of big
multi-joint exercises in high intensity super-set, tri-set, or circuit
fashion gives you the biggest fat-burning and metabolism boosting
response from your workouts.

And that is one of the best kept secrets for flat sexy abdominals that
are actually visible as a six-pack!

Now when it comes to abdominal-specific exercises, another mistake
most people make is mindlessly pumping away with hundreds of crunches
and other meaningless abs exercises that barely give your abdominals
much resistance to work against. If you want to actually develop your
abdominals to the best extent possible, don't waste your time with
exercises that you can do more than 20 or 25 reps... that means you
are definitely not doing an exercise that provides enough resistance
to the abs. Exercises that give you enough resistance to get you down
into the 6-15 rep range per set works great for the abs.

Generally, higher resistance abdominal exercises that provide a much
larger stimulus to the abs come in the form of exercises that involve
raising/curling the legs and pelvis either upward or inward closer to
the trunk. A couple great examples of these higher resistance
abdominal exercises are hanging leg raises or knee raises using a
"pelvic curl up", or an exercise like lying hip thrusts. Many times,
the same people that can do 50 or 100 crunches, can't even complete
more than 2 or 3 properly executed hanging leg raises.

If you really want tighter flatter abdominals that look like a
six-pack, remember that losing that extra belly fat is the MOST
important factor. Also, when it comes to abdominal-specific exercises,
always remember higher resistance exercises that involve
curling/raising the legs and pelvis upward or inward are what develops
the abs to the best extent possible.

_By: *THOMPSON STEPHEN*_

*About the Author:*

Thompson Stephen is dedicated to helping people stay informed about
health and fitness.For more information and in-depth,unbiased
reviews,please visit http://dailytruthaboutabs.blogspot.com

Exercises for Diabetes, Control Diabetes With Exercises

2009-04-27T13:30:00.006-07:00

Exercise is an important treatment in normalizing blood glucose level
in type 2 diabetes as well as in type 1 diabetes. It is also
important to know the type of exercise diabetics should undertake
that involve minimizing the risks and at the same time deriving
maximum benefits to normalize the blood sugar and giving good health.
There are mainly three types of exercises - aerobic, anaerobic and
stretching exercises.

Exercise is a vital part of the management of diabetes. All diabetics
should aim to make exercise a part of their daily routine. Exercise
can help to improve the quality of life for diabetics. But there are
some safeguards to consider before you start an exercise regime. It is
wise to consult your health professional before you begin. This would
be true for anyone, but it is especially so for someone who suffers
from diabetes.

That means that intense exercise can help to both prevent and treat
diabetes. The most tissue damage occurs immediately after eating when
blood sugar levels rise the highest. After you eat, sugar goes from
the intestines into the bloodstream. The only places that sugar can be
stored are in your muscles and liver. When your muscles are not
exercised, they are full of sugar and sugar has no place to go after
it enters your bloodstream.

Aerobic exercise, commonly referred to as cardio, raises the heart
rate and the breathing rate while working major muscle groups. Cardio
burns blood sugar and stored fat, and is recommended by most doctors
for their diabetic patients. Dancing, swimming, aerobics, tennis,
basketball, and bicycling are all forms of aerobic exercise. Cardio
offers all of the benefits mentioned above, and is especially
important for diabetics.

Exercises like jogging, swimming, fast walking and cycling are good
for diabetics. These exercises help to keep cardiovascular system in
good condition. These exercises should couple with stretching
exercises as warming and cooling down exercises. A typical exercise
session should consist of: 10 minutes of warming up exercise of
stretching type; about 20-30 minutes of aerobic exercise and finally 5
minutes of cool down and stretching exercise.

A regular exercise program can help the body respond to insulin and is
known to be effective in managing blood glucose. Diabetes types
exercise can lower blood glucose and possibly reduce the amount of
medication one needs to treat diabetes. Some are even able to
eliminate the need for any medication. With exercise, one can also
improve the circulation in many areas of the body such as arms, legs,
fingers and the major joints.

Diabetes Exercise, along with good nutrition, helps decrease body fat,
which helps control glucose metabolism. Exercise and good nutrition
provide real physical payoffs-they are essential to controlling
diabetes. Exercise can help prolong your life and get better the
quality of your added months and years.

_By: *peterhutch*_

*About the Author:*

Read about Herbal Remedies [1]. Also read about Diabetes Natural
Treatment [2] and Natural Cure for Diabetes [3]

Links:
------
[1] http://www.ayurvediccure.com
[2] http://www.ayurvediccure.com/dyboss.htm
[3] http://www.ayurvediccure.com/dyboss.htm

You May be Performing Potentially Dangerous Gym Exercises

2009-04-27T13:30:00.005-07:00

Are you using potentially dangerous exercises in your workout? You
have to be very careful with strength training equipment because it
may not be the most effective or functional available. How do you
know that the exercises you are performing are safe? Found below are
some potentially dangerous exercises with suggestions on how they
should be done correctly or avoided completely.

*Sit-up*

Traditional abdominal exercises such as the sit-up, incline sit-up and
hip-raises are exercises that are used to train the obliques and the
upper and lower abdominals.

They are performed by first anchoring the feet on an abdominal board
which prevents you from sliding back then raising your shoulders up
towards your feet, tensing your abs at the top of the movement. Slowly
lowering your shoulders back down and then completing the movement
again.

The dangers of performing this movement are the shearing forces on the
vertebrae and spinal discs when you have a flexed and rounded spine.
In this position, the pressure is mostly placed on a very small area
of the disc area, which can cause small ruptures. The safest and most
productive way to train the abs is to use the brace and hollow
technique. This is a basic isometric exercise that helps strengthen
the abs and the muscular girdle around your waist.

*Pec Deck*

The pec deck is an exercise that trains the chest (pectorals) and
shoulder (front deltoid) muscles.

This exercise is performed by sitting at the exercise machine with
your back flat against the back pad. Placing your forearms on the
padded levers and position your upper arms parallel to the ground.
Pushing the levers slowly together and squeezing your chest muscles at
the end of the movement. Return slowly to the starting position.

This exercise is potentially dangerous because it places the shoulder
into one of its least stable positions, the dislocation position.
Because of the extreme position when performing this exercise at the
starting position it can also cause tearing of the ligaments and
injury to the rotar cuff tendons.

More effective and less dangerous is the bench press, keeping the arms
at shoulder width and exercising in the strongest range of motion
(partial reps) and the parallel bar dip with the elbows out.

*Behind the neck Press*

This exercise trains the neck (traps) and shoulder (deltoid) muscles
and is performed by placing a loaded barbell onto your upper back just
above the trap muscle.

This exercise is done by standing with your feet about shoulder width
apart. Placing your hands on the bar about three inches wider than the
width of your shoulders. Pushing the bar overhead to arm's length,
holding and then slowly lowering back down to your shoulders. This
exercise can also be done seated. Try performing it in a smith machine
or power rack for added safety.

This is an exercise that places the shoulder joint into the
dislocation position and the range of motion puts unnecessary stress
on the rotator cuff tendons of the shoulders.

Many trainees may experience injuries from this behind-the-neck
movement. As with before stick with dips and bench presses for your
shoulder work.

*Dead lift*

The dead lift is a compound movement that works the hips, lower back
and also exercises the hamstrings and glutes (buttocks).

You can perform the dead lift by approaching a loaded barbell and
taking a stance about as wide as your shoulders. Grip the bar so that
the arms are slightly on the outside of your thighs. Your feet should
be pointing straight forward with the shins about two to three inches
from the bar.

Heave the load upward using the hips and lower back keeping the back
straight and the bar as close to the shins as possible. At the top of
the movement hold for a few seconds and then lower the bar to the
starting position.

The exercise has a knock-on growth effect on the whole body when
worked hard. The problem with the lift is that if the spine becomes
rounded during the lift it then becomes dangerous. Because of the
forces working on the vertebrae and the spine injuries may occur.

A lot of these problems can be solved by keeping the back as straight
as possible during the lift and keeping the bar held close to the body
during the lift as the forces are then not that excessive.

*Leg extensions*

Leg extensions are arguably one of the most popular leg exercises for
strengthening the quadriceps (thigh) muscle.

These are done by using a leg extension machine and sitting in the
seat with your feet hooked under the padded lever. Raise the weight
with your legs until they are pointing straight out in front of you.
Hold briefly, and then slowly lower the weight back to the starting
position.

Leg extensions are a potentially dangerous exercise because when only
the shin is in motion, the exercise draws the patella back onto the
femur increasing joint compression forces, which can damage the
connective tissue and the ligaments supporting the knee joint. It can
also cause anterior knee pain so people with existing knee problems
may aggravate them by doing this exercise.

For greater safety and equal effectiveness, try doing the Squat, Leg
Press, and Lunge for safer and more functional use.

_By: *Adam Khan*_

*About the Author:*

Adam Khan *www.argos-sports.com [1]*

Links:
------
[1] http://www.argos-sports.com

Stability Ball Exercise Progressions for Building Muscle and Core Strength

2009-04-27T13:30:00.003-07:00

After my article Stick Your Neck Out was published; I surprisingly
caught some flack from the "hardcore" types just because I showed
a stability ball being used in a few of the exercise applications.

Since I'm not emotionally attached to any one piece of equipment or
style of training, I was not upset in the least about this. However,
it did make me realize how misunderstood the Swiss ball is within the
"hardcore strength" community.

So, in light of this realization, I'm stepping up to set the record
straight once and for all about Swiss balls and how they should and
shouldn't be utilized in and effective strength program.

Don't Hate the Player, Hate the Game

My friend and colleague Coach Rob Simonelli brought up an interesting
point when he and I were discussing this article and why serious
weight lifters dislike Swiss balls. Rob said "What serious lifters
don't understand is that it's not so much that they dislike Swiss
balls, it's that they dislike what Swiss Balls represent".

He was absolutely right. Hardcore weightlifters have made Swiss balls
guilty by association just because there are a bunch of "functional
trainers" out there doing some seriously ridiculous stuff on them.

This doesn't mean that Swiss balls can't be use for stuff that
actually has value.

To all you Swiss ball haters out there, I want you to ask yourself one
question; "Am I blaming the tool or the practitioner?"

I think you will realize that myself and Rob and are correct in saying
that, the Swiss ball, like everything else in the gym is just a tool.
One that can be used or abused depending on whose hands it's in.
Just because there are people out there abusing a certain tool
doesn't mean we should throw it out of the tool box all together. If
that were the case, we wouldn't use any equipment at all judging by
what I've seen done with barbells and dumbbells these days.

Now let's get one thing clear, the title of this article is not
called "Swiss Ball Exercises that You Need to Do Everyday or Else
Your Will Go to Pot". The exercises shown in this article are in no
way a necessity, they are just other options to challenge your body in
a positive manner and compliment your "core" lifts.

In other words, they are just tools in the tool box.

You just have to know when to use the tools you've got.

When Instability and Strength is Actually Good

Recently, I got to attend one of my friend Eric Cressey's classes on
training the overhead athlete. During his workshop, Eric made a great
point that I feel is relevant to this article. He said that although
it has been found that unstable surface training for the lower body
has been found to be ineffective and in some cases even
counterproductive for healthy individuals, instability training for
the upper body may actually be beneficial. Eric went on to explain
that it all has to do with the fact that the lower body predominantly
functions in a close chained (both feet in contact with the ground)
manner that does not normally involve the ground moving underneath it.
However, the upper body functions in more of an open chained (no
ground or solid surface contact) manner with things more likely to
move and change position.

This makes a lot of sense if you think of a football lineman blocking
a pass rusher. The lineman's feet are dealing with a flat and stable
ground while his upper body is all over place dealing with another
body moving in every which way trying to get around him.

Now that I have hopefully changed your mind about the Swiss ball,
I'm going to provide you a list of exercises using the Swiss ball
that we have found to be beneficial to our clients, athletes and
physique competitors.

a href="http://www.performanceu.net/article05.html">Click here to view
pictures and videos of all the exercises described below.

The Exercises

Y,T,W, L Shoulder Circuit w/Swiss Ball

The reason why we preffer to use the Swiss ball while performing our
Y,T,W, L shoulder circuits has nothing to do with the shoulders
themselves but has everything to do with the trunk. In that, when
athletes perform the Y,T,W, Lcircuits on a flat surface like the floor
or a bench, they usually start to extend from their lower back in a
superman like position. This is normally due to the fact that they,
like many athletes, lack ample shoulder flexion. Therfore, they
attempt to kick in the lumbar extensors to help raise the arms.

If you reffer to my article How Not to Warm Up, you will see why this
type of movement is undesirable. We all tend to slouch and sit too
much, in doing so we create length and weakness in the thoracic area.
So, the real goal here is to somehow create extension at the thoracic
spine, not the lumbar spine. This can be successfully accomplished by
performing the Y,T,W shoulder circuit on a Swiss ball.

With the swiss ball and some correct positioning, the extension comes
from the thoracic spine

We position our athletes so that the apex of their thoracic curve
during flexion over the ball is over top the apex of the ball itself.
We also have them flex at the hip joint which further decreases
extension at the lumbar spine. This enables us to get more bang for
our buck.

We build endurance in all the muscles invovled in extending the
thoracic spine while simutaneously reaping the benefits of the Y,T,W,
L shoulder circuit.

The Swiss Ball Dumbbell Chest Press

The swiss ball chest press allows us to build flexibilty in hip
flexors, strength endurance in the anterior neck muscles and glutes
while simultaneously building upper body pushing strength.

The swiss ball chest press is the only exercise that we use a swiss
ball in combination with weights. However, because it involves an
unstable surface, we only use it while performing repetitive effort
lifts and never use it while performing dynamic or max effort lifts.

Many people will agrue about the instability of the ball interferring
with strength output. When I meet coaches that are of that mindset, I
tell them two things;

1. If the feet are positioned shoulder width or wider, the instability
is pretty much canceled out.

2. We agree that instabilty interferes with max strength output. This
is why we ONLY use this exercise with submaximal loads as in a
hypertrophy phase or repetitive effort phase.

In my mind, if you want allot of bang for your buck the Swiss ball
chest press is a great choice.

Swiss Ball Perturbations

This is one of the most popular exercises we use at Performance
University amoung our high level athlets and recreational clients
alike.. Swiss perturbations are a fun and very effective way to
develop rock solid core stability. The goal of the person holding the
ball is to maintain optimal alignment and own the position thay began
in. With each diffrent strike of the ball, the torso as to make a
slight adjustment to maintain control of its position. Thi is what
Rehab spractioners call rythmic stabilization. We call it a damn good
exercise.

The unpredicatable nature of this exercise makes it more functional
than most other "core stabilization" exercises.

This exercise can be progressed by the partner striking the ball with
slightly more force or the holder standing with the feet closer
together or in a stagered stance.

Swiss Ball Roll Out

The swiss ball roll out is one of our favorite exerciss for training
the anterior trunk muscles. We like it because it devloped torso
strength and pelvic control without putting the spine in a flexed
position as it would be in a crunch or sit up type exercise. Mike
Boyle produced a great article called Anterior Core Training that
thoroughly desribes the theory and methodolgy behind movements like
the swiss ball roll out. In that same article, Boyle also diplayed
many progressions to the swiss ball roll out involving tools like the
ab dolley and arko wheels. However, if you don't have all of those
tools/toys available to you, here are some simple progression
strategies you can use.

The beginers version of the Swiss ball roll out starts with the elbows
bent and forearms resting on the ball.

This exercise can then be progressed by raising the torso and
straightening the arms. This lengthens the lever arm and increases the
demand on the anterior core. Shown below.

On both of these roll out variations be sure to extend both your arms
and legs while maintaining a fairly neutral spine. Only go out as far
as you can without losing optimal spinal alignment.

The Reverse Ball Roll Out

As of late we have been using another variation of the roll out which
we call reverse roll outs. To perform the reverse roll out, hold on to
a stable object such as a weight bench. While maintaining alignment,
extend your lower body until reaching a superman type position. Return
to the starting position and repeat.

The height of surface your holding onto should be approx. even to the
height of the ball. In the picture above, Tim is holding on to a bar
that is slightly higher than the ball underneath his legs. You can see
how this is causing him to sag slightly at his low back. We were in
the process of moving our gym during this photo shoot and we had to
work with what we had left in the gym.

Swiss Ball Toe Plank

This is another great anterior core exercise. We usually perform holds
for anywhere from 10-20 seconds. Proper form for this exercise is
pretty much self explanatory.

Swiss Ball Knee Tucks

If you have fairly decent "core strength", Swiss ball knee tucks
aren't really that difficult. This is why we don't use this
exercise with the intention of building strength. We use this exercise
to build awareness of what the rehab world calls" hip/back
disassociation".

All this really means is, how well you can move at your hips without
moving at your lumbar spine. There are a lot of ways to accomplish
this which are beyond the scope of this article. However, in the
context of the Swiss ball knee tuck exercise, we want our athletes to
be able to flex at their hip without flexing at their low back. If
they can accomplish this, it shows that they posses good hip/back
disassociation.

Athletes with poor hip back disassociation will always compensate for
a lack of hip mobility by increasing mobility at the lumbar spine.
Which according to the latest research is designed for stability, not
mobility? My article How NOT to Warm Up covers that science in great
detail.

The science aside, just keep this little saying in mind, "what your
hips lack can hurt your back".

So, yeah…do your knee tucks.

1 Leg Swiss Ball Knee Tuck

This version of the knee tuck is much more difficult than the previous
because there is an added rotary component. Although there is no
visual rotation, the athlete has to work to prevent gravity form
pulling them into rotation on the side of the lifted leg. This is what
my good friend JC Santana calls "training the invisible. This is an
important point to keep in mind anytime you go from a bi-lateral
position to a unilateral position.

1 Arm Holds

This is another one that's pretty self explanatory. Simply maintain
optimal spinal alignment while keeping your arm locked out. We use
holds ranging from 5-15sec.

This one is just plain tough!

Swiss ball Straight Leg Bridge

We always make sure to encourage our athletes to create the lift using
from their hamstrings and glutes, not from their low back. Athletes
with an increased lordosis (low back curve) will find this more
difficult and therefore tend to need more coaching on movements like
this.

Yes, I know you can also do this on a bench but our athletes seem to
like it better with the ball. So, as they say, "the customer is
always right".

Plus, you can't do some of the progressions I'm about to show you
on a bench.

Straight Leg Bridges (w/Long Lever)

We learned this progression from Coach JC Santana. It's a great way
to integrate in the calf's and increase the overall difficulty on
your posterior muscles.

Be sure to keep the heels off the ball.

1 Leg Hip Bridges (w/straight leg)

These are not only a great progression to the 2 leg bridges but they
serve as a nice compliment to the 1 leg knee tucks.

These work on improving hip/back disassociation in extension. We want
to see the extension coming from the hips and glutes and not from the
low back. We encourage our athletes to keep the lifted knee stable
during this exercise. If the knee moves, it means that the pelvis is
moving and therefore stability is lost.

Swiss Ball Bent Leg Bridges

The bent leg bridges are more glute dominant bridge than the straight
leg version. That said, your hamstring have to work isometrically to
hold the ball in place while the hips rise and fall.

We normally just alternate straight and bent leg bridges each workout.

Swiss Ball Bent Leg Bridge (1 Leg)

The rules on the one leg version are the same as above. Just be sure
to prevent any sort of pelvic rotation due to the reduced base of
support.

Swiss Ball Leg Curls

Once you can successfully perform both the straight and bent leg
exercises. We simply combine the two moves to make the leg curl. This
you really can't do with a bench. You can do this with a slide board
if you have access to one.

Once your hips lift up, they don't come down until the set is
complete. Be sure to lift your hips higher up as the legs curl in.
This will create a straight line between the knee, hip, and torso.

Aside from glute ham raises is the only exercise that allows us to
train hip extension and knee flexion simultaneously. Those two motions
are always coupled together during any locomotive type action.

Running involves the combined action hip extension and knee flexion of
the rear leg as it prepares to pull through

1 Leg Ball Curl

This progression from the two leg curl, when done correctly, will
challenge even the most advanced athlete.

Swiss Ball Complex

Once each one these exercises are mastered separately, we like to
combine them into a Swiss ball complex. We use this complex as part of
an active dynamic warm up, as a warm down or as active rest on
recovery days.

We start with roll outs for 10-20 reps

Then to push ups for 10-20 for reps

Followed up with the Y,T,W,L shoulder circuit for 10-15reps each
letter

Then move to knee tucks for 10-20 reps

We finish with a toes on ball plank hold for 10-30 seconds

This entire complex is normally performed for 1-3 sets and 0-60
seconds rest between sets. Three rounds of this at 20 reps each
exercise with no break is just plain tough.

This complex is very popular with our clients and athletes because it
has a smooth flow from between exercises, it's easy to remember and
it gets a lot of quality work done in little time. Aside from that,
it's kind of fun.

a href="http://www.performanceu.net/article05.html">Click here to view
pictures and videos of all the exercises described above.

Final Comments

Well, there you have it, the definitive list of Swiss ball exercises
that don't suck.

If it's not on this list and it involves a Swiss ball then…well,
you get the point.

The exercises on this list have been a part of our performance and
physique programs for many years. They have been used at some point by
just about everyone who has walked through our doors.

I can't honestly tell you that these Swiss ball are solely
responsible for our clients and athletes consistently getting bigger
stronger and faster.

But I can tell you that they sure as hell haven't hurt.

_By: *Nick Tumminello*_

*About the Author:*

The director of Performance University, Nick Tumminello is a highly
sought after coach and educator in the field of human performance
enhancement. He is the developer of the Core Bar™ and has authored
numerous best selling DVD's which can be purchased at
www.PerformanceU.net [1] .
Nick also serves as the Strength Conditioning Coach for Team Ground
Control MMA. Nick lives in Baltimore MD where he regularly trains his
athletes.

Links:
------
[1] http://www.PerformanceU.net

Pregnancy Exercise Video Types - Tips To Pick The Best One For You

2009-04-27T13:30:00.001-07:00

It is very beneficial for baby and mother to exercise during
pregnancy. You should choose a good pregnancy exercise video as wrong
exercise can harm you and your baby. A specifically designed
pregnancy exercise video should be used that has various effective
and safe exercises for pregnant woman. This would help you stay fit
when you are expecting or is pregnant. It would ensure your health
and fitness during pregnancy. Such pregnancy exercise videos may have
exercises based upon yoga to massage or workouts.

Regular exercise would improve the birth weight and height of your
baby. If you continue this pregnancy fitness programme even after the
child birth then you would easily lose that extra body weight gained
during pregnancy and tone up your tummy to its shape.

There are various types of workout videos available in the market or
on internet. You can get videos for pregnancy exercises and also on
the ways to get into pre-pregnancy shape after your delivery. Other
choice is for yoga, pilates or aerobics; so that you can choose an
exercise of your type. Such exercises would help you gain good energy
level. It would also help you to improve your stamina, ease birth
process, circulation and posture although you may not like exercising
at that time.

You would develop safe movement and posture as these pregnancy
exercise videos guide you for ways to recover from caesarean sections.
In most of the cases, it has been observed that an average woman gain
around 2lbs during her pregnancy. This increases chances of back ache
and many other problems. All such problems can be easily overcomed
with the help of exercises described in pregnancy exercise videos. It
would strengthen your muscles and improves your posture to ease your
back ache.

You can choose intense exercises once you expertise in simple and
gradual exercises for startup. Therefore, these pregnancy exercise
videos has gradual exercises for start up and once you are fit to go
towards intense exercises you can. You should consult your healthcare
provider about the type of exercises that you would be carrying out.
It is necessary as you may be suffering from some or the other medical
ailment for which that exercise is not advised. Research has proven
that fit and healthy mothers who follow fitness programme has
healthier babies in comparison to those woman who do not undertake
such activities.

In yoga pregnancy exercise videos, different postures are included in
various trimesters to help you in preparation for birth experience.
You need great flexibility and strength for child birth during labor.
Yoga helps you achieve that easily with a completely relaxed and
supple body.

Pilate's pregnancy exercise videos helps you prepare both mind and
body for your new baby by its useful breathing exercises that are
included in the exercise schedule. Although it is advised that you
should start doing Pilate's exercises before you conceive but you can
start it during your pregnancy also if you are under some guidance or
supervision.

_By: *Abhishek Agarwal*_

*About the Author:*

Abhishek has got some great *Pregnancy And Childbirth Secrets [1]* up
his sleeves! Download his *FREE 77 Pages Ebook*, "Understanding
Pregnancy!" from his website
*http://www.Childbirth-Guru.com/774/index.htm [2]*. _Only limited Free
Copies available._

Links:
------
[1] http://www.Childbirth-Guru.com/774/index.htm
[2] http://www.Childbirth-Guru.com/774/index.htm

Golf Fitness Exercises for Women Golfers

2009-04-22T14:06:00.003-07:00

Golf fitness exercises can be beneficial for the woman golfer in
terms of improving the foundation of the swing, rotation in the
backswing, speed development in the downswing, and a consistent
finish position. Learn how golf fitness exercises can benefit the
woman golfer. Lowering scores and making the game more enjoyable.

It is well known in professional golf how integral golf fitness
exercises are for success at the highest levels. Men on the PGA Tour
and women on the LPGA Tour understand the benefits of golf fitness
exercises in achieving success. Outside the circles of professional
players many questions exist about golf fitness exercises. Questions
such as; what are the best exercises to improve golf fitness levels,
are flexibility exercises and stretches better than other forms of
golf fitness exercises, and what are the benefits of golf fitness
exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This
article is to provide some answers for you on the topic of golf
fitness exercises for woman. It has been well documented in magazines
and television how LPGA women such as Annika Sorenstam utilize fitness
programs to benefit their play on the course. Is there a difference
between the LPGA player and the amateur woman in relation to golf
fitness training? The answer is no. Yes, the women on the LPGA Tour
are the best women golfers in the world, but the physiology of the
LPGA player and amateur are the same. The skeletal, muscular, and
neural systems are the same. The professional player has the same
number of muscles in their bodies as the amateur. The woman's
professional player has the same skeletal structure as the female
amateur, and nervous system as well. Granted the LPGA player has more
refined and efficient swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure
of a golf fitness program for any woman is similar. Before discussing
the specifics of a program for women it is necessary to understand a
few important principles. The first principle to understand about a
fitness program is sports specific. Sports specific is a term
describing the type of training utilized in a golf fitness program.
Sport specific training simply states the program utilized by the
woman athlete is geared towards improving them in their chosen sport.

A second principle closely related to sports specific training is
cross specificity training. Cross specificity training is the
utilization of exercises to develop the woman golfer in the positions,
movements, and actions incorporated in the golf swing. The goal of
cross specificity training is a transfer of training effect to the
field of competition. Simply stated, a transfer of training effect is
the ability of exercises utilized to train the female golfer having a
direct benefit on their performance on the course.

For example, golf flexibility exercises will attempt to improve the
flexibility within the player. As the player improves their
flexibility parameters in relation to the swing. She may be able to
create a bigger shoulder turn, which may increase the distance of her
drives. This benefit is an example of a transfer of training effect
onto the golf course. In summary, the three principles that assist in
the development of a golf fitness program for women are; sports
specific, cross specificity training, and transfer of training effect.
Many additional principles exist that are used as guidelines in the
development of a fitness program, but these are three essential ones.

Outside of the guidelines governing the development of a golf fitness
program for woman. Specific physical components within the body are
needed within the body to execute the golf swing correctly. Remember,
it is the body performing the biomechanics of the swing. In order for
the swing to be executed correctly and efficiently certain levels of
flexibility, balance, strength, endurance, and power are required.
These are the actual physical components within the golfer a fitness
program looks to develop and enhance in relation to the golf swing.

The swing requires the body to move through a long range of motion for
an efficient movement to occur. Much of this is contingent upon the
ability of the core to coil and uncoil during the swing. In order for
these two biomechanical actions to occur efficiently, the development
of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the
movements in the swing to develop flexibility. The majority of these
flexibility exercises are rotational and dynamic.

The swing is a dynamic movement, indicating that the body is in
constant motion. It is crucial to develop a range of motion in a
dynamic rather than a static (not moving) method. The goal of these
exercises is to create a range of motion in the core for the golf
swing. Flexibility is the first physical component requiring
development within the woman golfer.

One needs to maintain, dynamically, a stable body throughout the
entire swing. We have all hit balls at the range and know what happens
when we do not stay balanced during the swing. Improving the balance
and stabilization capabilities of the core translates into a better
golf swing. Better Balance equals a Better Swing. Even subtle
movements are consistency killers; thus we need to develop and
maintain balance for a consistent swing.

Balance is connected to the efficiency of the nervous system and
strength of the muscular system working together. The development of
greater balance in the core and swing is the result of two types of
specific exercise. The first challenges the nervous system creating
greater efficiency. The second are exercises that create increased
strength in the core. The combination of these two types of exercises
permit for the body to maintain posture, promote efficient weight
transfer, and create power in the swing. The result is a more
consistent, accurate, and powerful swing. This is the second component
included with a golf fitness program.

Remember that the golf swing is a repetitive movement. The mechanics
of the swing repeat with each stroke. This process can be repeated
hundreds of times in a round of golf. Ever go to the range and hit two
buckets of balls? At some point the body starts to tire, and shots
scatter.

Proper endurance training enables us to repeat a sound swing. We
produce this through a series of exercises developing endurance in the
entire body. This nets us a consistent swing through eighteen holes.
Increasing endurance leads to lower scores. This is the third physical
component of the golf fitness program for women.

Club head speed is a function of power. The more power generated by
the body, the greater speed at which a club head impacts the ball.
More power to the ball equals longer drives. Developing higher levels
of power within the muscular system of the body is achieved through
the implementation of power exercises. These types of exercise assist
in creating higher power outputs of the muscles involved in the golf
swing. Power training is the final component found in a golf fitness
program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer
is relatively the same. Golf exercises for the woman golfer are sports
specific. The exercises are cross-specific to the movements,
positions, and requirements of the swing. The exercises within a
woman's golf fitness program induce a transfer of training effect onto
the course. The swing requires certain levels of flexibility, balance,
strength, endurance, and power to execute correctly. A golf fitness
program for women will look to enhance these physical components of
the body. The end result is an improved swing equating to lower scores
and more enjoyment on the course.

Sean Cochran is one of the most recognized golf fitness instructors in
the world today. He travels the PGA Tour regularly working with
professional golfers, most notably Masters and PGA Champion Phil
Mickelson. To learn more about Sean and his golf fitness programs go
to http://www.seancochran.com

_By: *Sean Cochran*_

*About the Author:*

Sean Cochran is one of the most recognized golf fitness instructors in
the world today. He travels the PGA Tour regularly working with PGA
Professionals, most notably Masters and PGA Champion Phil Mickelson.
To learn more about Sean Cochran, his golf fitness programs and golf
exercises go to www.seancochran.com [1]

Links:
------
[1] http://www.seancochran.com

What Ab Exercises Should You Do and How Intense Should Your Ab Exercises be

2009-04-22T14:06:00.001-07:00

It has been quite a common occurrence to encounter people who have
invested lots of their precious time in abs training and yet, have
not seen any visible improvement in their abs area at all. This
phenomenon is due to the fact that they have either choose the wrong
ab exercises for their workout or have worked too much on the same
workout exercises.

Having an effective abs workout program is essential in helping you
get the 6 pack abs.Choosing what ab exercises should you do and
deciding how intense your abs exercise shall be is what constitutes of
an effective abs workout program.

Therefore,in this article, I will be covering on what abs exercises
should you do and how intense should your exercises be.

*Exercise Selection.*

A common myth of abs training is you should work your "upper abs"
and "lower abs" separately. However . the truth is that, you
can't separate working these muscles as they contract simultaneously
during any ab exercises.

If you are going for agility , you will need to focus on decreasing
your base of support as much as possible. In other words, you will
need to focus on ab exercises which requires you to stabilize your ab
muscles while doing it. In this way, your muscle fiber tissue will be
worked on most effectively, giving you the most workout possible.

Some ab exercises that require stability are as follows :

1) Abdominal work on an exercise ball

2) Twisting work standing on a bosu ball

3) Partner work with medicine balls.

If you are going for strength and are using weight, you will need to
execute movements that require you to move through a large range of
motion. By doing this, your ab muscles can be strengthened from the
greatest angles possible.

Some good ab exercises for strength build up –

1) Decline sit-ups

2) Cable cross-bends

*An important point to take note about abs exercises :*

Our body has an extremely high adaptation ability towards any
exercises. Once your abs muscles have adapted itself to a particular
abs exercises, the abs exercises wont be as effective as before
anymore. Therefore, we will need to introduce variability in our abs
exercises for our abs workout program.Hence, Abs exercises must be
changed on a regular basis if you want to see results fast.

*Intensity of abs exercises*

The intensity of abs exercises varies from individual to individual.
Knowing what volume of abs exercises is needed for you brings you a
step closer to getting the 6 pack abs.

Bear in mind that the weight lifted during training is indirectly
proportional to the total reps you do. In other words, the more
weights you use the fewer reps you should be doing.

If your objective is agility, two or 4 sets of weightless abdominal
works will be enough ( with each sets limiting yourself to the 10-15
reps range )

On the other hand, If your objective is strength, you should be doing
weighted abdominal training. Therefore, you should be going for fewer
reps ( 3-6 reps range ) and increasing the number of sets to 6 to 10.
This would be enough to have some good muscle size growth.

_By: *Alan Tii*_

*About the Author:*

Sick and tired of all the online bogus programs that just refuse to
give you the 6 pack abs that you have all along dream of?

Want Real concrete information on how to get 6 pack abs?

Check out the top-rated guide for 6 pack abs [1] that will change your
life forever!

Links:
------
[1] http://www.perfectabs.notlong.com

Top 7 Exercise Myths

2009-04-22T14:05:00.007-07:00

Both aerobic exercise and strength training are key components of any
fitness program, but with so many exercise myths out there it can
hard to develop an effective workout routine. Here are seven of the
most common myths related to exercise.

*1. Spot reducing is possible*. Spot reducing is based on the flawed
notion that it's possible to "burn off" fat from a specific area of
the body by selectively exercising that area. Numerous studies have
shown that spot reducing is not possible. When you lose fat, you're
unable to choose the area in which the fat loss will occur. Your body
determines which fat stores it will use. Exercising a specific area of
the body will build and strengthen the underlying muscle, but it will
have no direct effect on fat loss in that area.

*2. No pain, no gain*. Many people incorrectly assume that exercise
must hurt to be beneficial. Exercising to the point of pain can
significantly increase your risk of injury. Pain is your body's way
of telling you that there's something wrong. A serious exercise
program will sometimes be uncomfortable, but it should not be painful.

*3. The more exercise the better*. This is one of those exercise myths
that far too many people still believe is accurate. The truth is that
you can get too much exercise, and it can lead to burnout and/or
injury. When it comes to exercise, you need an appropriate balance of
training and rest.

*4. Women who lift weights will bulk up*. Many women use this excuse
to avoid lifting weights. What they don't realize is that weight
lifting is a very effective way for women to lose body fat and
increase lean muscle mass. Women usually don't have the genetic
potential to develop large, bulky muscles because they don't have
enough testosterone, which is the hormone needed for muscle
development.

*5. Your muscles will turn to fat if you stop exercising*. Fat and
muscle are two different types of tissue, so one can't convert to the
other. The truth is that muscles waste away when not used. Therefore,
if you stop exercising, but continue to eat as you always have, you
will see a loss of muscle mass and an increase in body fat.

*6. You should stretch before exercising*. Contrary to popular
opinion, stretching should be done after a workout, when the muscles
are warm. Several recent studies have shown that stretching cold
muscles slightly decreases muscle strength and power for up to an hour
after stretching. Stretching cold muscles can also cause injury.

*7. Low intensity aerobic exercise is best for fat loss*. Not
necessarily. Low intensity aerobic exercise will burn more fat while
you're exercising, but high intensity aerobic exercise will increase
your metabolism and burn more fat for an extended period of time after
you finish exercising.

Don't be fooled by any of these exercise myths. Rely on proven
information to help you meet your fitness goals.

_By: *Jim Plummer*_

*About the Author:*

Jim Plummer is a longtime health and fitness enthusiast. His website,
http://www.functional-fitness-facts.com [1], contains information,
advice and resources that will help you get fit and healthy. Visit his
website and pick up your free fat loss report [2].

Links:
------
[1] http://www.functional-fitness-facts.com
[2] http://www.functional-fitness-facts.com/free-fat-loss-report.html

Exercises For Diabetics - How To Manage Diabetes With Exercise

2009-04-22T14:05:00.005-07:00

Exercise is a vital part of the management of diabetes. All diabetics
should aim to make exercise a part of their daily routine. Exercise
can help to improve the quality of life for diabetics. But there are
some safeguards to consider before you start an exercise regime. It
is wise to consult your health professional before you begin. This
would be true for anyone, but it is especially so for someone who
suffers from diabetes.

There are two types of diabetes. Type 1 usually manifests itself at an
early age. It is sometimes referred to as adolescent diabetes. In Type
1 the body cannot produce enough of its own insulin. Type 2 diabetes
manifests itelf later in life. In Type 2 diabetes the body fails to
produce adequate levels of insulin or it becomes resistant to its own
insulin.

In both types of diabetes the body is unable to process sugar
properly. Blood sugar levels increase because the body cannot
transport sugar to the cells where it is needed. It becomes essential
to reduce blood sugar levels. This can be done by medication, by diet
and by exercise.

Exercise can, therefore, be a valuable tool in diabetes management.
This is true for both types of diabetes. Whether an individual has
Type 1 or Type 2 diabetes they can benefit from exercise.

Type 1 diabetics will benefit from exercise because it can assist in
the maintainance of insulin sensitivity and increases the use of
glucose by the muscles. Exercise will also help to avoid excessive
weight gain. Type 1 diabetes cannot be cured, but some of the health
problems associated with it can be reduced by means of exercise.

Type 2 diabetics will also benefit from exercise. Type 2 diabetes is
preventable and exercise will help in its prevention. Even such a
simple activity as a 30 minute walk every day can reduce the risk of
developing Type 2 diabetes.

To sum up: exercise will reduce blood sugar levels and help maintain
insulin sensitivity. It will also improve circulation. This is
important for diabetics because they are known to have circulatory
problems. Diabetics often suffer from poor circulation in the legs and
feet. Exercise helps to promote blood circulation. Regular exercise
will also help to lower blood pressure and so reduce the risk of
stroke.

There are, however, certain risks associated with exercise for
diabetics. Since exercise lowers blood sugar diabetics must measure
their blood sugar levels before and after exercise. The body will use
more sugar during exercise and become more sensitive to insulin.
Exercise can potentially result in hypoglycemia. Checking blood sugar
levels will avoid this danger. With this precaution the benefits of
exercise will outweigh the possible risks.

A diabetic should also take care to carry candy or fruit juice with
them during exercise in case their blood sugar falls too low. They
should make sure to inform the staff at the gym or their exericise
partners that they are diabetic. An exericse buddy is a good idea for
anyone but doubly so for a diabetic. Exercising with a friend can help
maintain your motivation and for a diabetic it can help avoid the
dangers of your blood sugar falling too low.

Watch out for the tell tale signs of low blood sugar level. Check your
heart rate after exercise. Are you sweating abnormally, shaking, or
feeling very hungry? These can all be signs of low blood sugar.

The general rule for everyone beginning exercise is to take things
slowly. For diabetics this should be emphasised. Build up your routine
as your level of fitness improves. Set yourself realistic goals. Begin
with short sessions of gentle exercise. Gradually move on to more
ambitious targets are you feel confident to do so. There is not need
to push yourself to the point of exhaustion. Little and often is the
best plan.

Successful incorporation of exercise into your daily routine will
significantly improve your quality of life as a diabetic. It will help
you manage your condition and avoid many of the health problems
associated with diabetes.

_By: *Abhishek Agarwal*_

*About the Author:*

Abhishek is a Health And Fitness expert and he has got some great
*Fitness Secrets [1]* up his sleeve! Download his *FREE 111 Pages
Ebook*, "Complete Body Fitness" from his website
*http://www.Fitness-Magic.com/71/index.htm [2]*. _Only limited Free
Copies available._

Links:
------
[1] http://www.Fitness-Magic.com/71/index.htm
[2] http://www.Fitness-Magic.com/71/index.htm

Exercises When Pregnant- 6 Effective Uses

2009-04-22T14:05:00.003-07:00

All know that exercise is good for our health. In the period of
pregnancy, exercises might have other benefits too. Normally,
exercises must be light, particularly during the first few weeks of
the pregnancy when your body gets adjusted to some changes.

Every method of heavy exercise may divert the flow of blood from many
crucial areas, and many women who exercise

regularly will tone down their workouts during pregnancy.

Swimming, yoga , and walking are three very popular workouts which
will be suitable for pregnant ladies. Also, there are many other forms
of workouts like weight lifting which are acceptable as till it
becomes too strenuous. Many specialists recommend

to workout 3 - 4 times during a week, until you have a preventing
medical condition that . If you have a in doubt, consult your
physician first.

Below, you may get some of the nice reasons to why one should exercise
in the time of pregnancy.

1. Exercise will help in reducing the labor's length and time of
recovery . The correct exercise routines will increase stamina also,
which is required for delivery.

2. Mental health is improved. Exercise will lower stress and will
improve your emotional strength, making it much easy for you to go
through the very new experience of being a mom.

3. Exercise will also help with management in weight after the child
is born. A very common concern with many mothers is that they lose
weight after pregnancy. In the time of pregnancy, exercise will make
post-pregnancy weight loss much easier.

4. Workouts are very good for the unborn baby. If you keep the body
healthy, you are looking out of the baby too.

5. Exercise will help in reducing the Pregnancy's side effects.
Symptoms like constipation , headaches, fatigue and swelling are
common with all pregnant women. Studies tell that exercise will reduce
the occurrences of such symptoms.

6. Exercise may decline the risk of premature births. Exercise has
proven to lower the chance of premature births by

50%.

You must always make sure that you must drink plenty of fluids before
an exercise, and follow a very nutritious diet, and must avoid over
exertion. Also you must hear to your body, and if you feel sick ,stop
immediately and take rest.

If you do exercise in the time of pregnancy, you may find it a much
easy to deliver when time comes for it. Exercise helps your body to
strengthen up, which would make it easier when you get into the room
of delivery . Women who won't exercise will find it hard when the time
comes for the delivery.

Exercising in the time of pregnancy is the best thing you may do for
you and also for your unborn kid. Your baby will take some of the its
benefits, which is the reason to exercise. Be safe always while you
exercise, and never hesitate to ask doctor's advice if you do have
any kind of questions. If you exercise safely and use common sense,
you might do good for your own pregnancy.

_By: *Abhishek Agarwal*_

*About the Author:*

Links:
------
[1] http://www.Fitness-Magic.com/71/index.htm
[2] http://www.Fitness-Magic.com/71/index.htm

Diabetes And Exercise - Compatible But Not Always

2009-04-22T14:05:00.001-07:00

Physical inability is one of the risk factors when one has the
diabetes disorder, hence, diabetes and exercise must go hand in hand.
The correlation between diabetes and exercise is the ability of the
latter to prolong the life of the afflicted, while the lack of
exercise on the other hand can lead to diabetes.

Diabetes is having high blood sugar level due to the non-conversion of
glucose to energy from the food that we eat like sugar and
starches.Nevertheless we can also high blood sugar levels
(hyperglycemia) if sugar and starches are not burned naturally via
exercise.

*How does a Diabetic Benefit from Exercise?*

1. Improved blood circulation in the arms and the legs.

2. Reduced cholesterol level and high blood pressure. This will
prevent stroke or heart attack.

3. You will maintain the ideal weight by burning the calories or
better yet, lose weight.

4. Helps the body react to insulin which could even lead to the
elimination of medication.

5. Relief from stress brought about by the diabetes disease.

However, before you engage in any particular form of exercise, better
see your doctor for the proper exercise program.

*When is the Appropriate Time to Exercise?*

According to the results conducted by the Quebec Heart Institute,
there is a considerable reduction in the blood glucose if exercise is
done from 4 to 5 hours after eating the last meal.

Therefore, if lunch is taken at 12:00 o'clock noon, the ideal time to
exercise is from 4 to 5 in the afternoon. The research also
discourages exercise before taking your breakfast.

*Diabetes and Exercises that are Best and Effective*

Ideally, diabetics should exercise everyday for at least 30 minutes up
to 1 hour, if possible.

If you're suffering from diabetes, you can choose between aerobic and
anaerobic exercises:

a. Aerobic- In this type of exercise, the body uses more oxygen due to
the steady exercise for a period of time. The results expected are
lower blood lipids, stronger heart and lungs and lower blood pressure.
Other forms of exercises may include swimming, brisk walking, jogging,
cycling, skiing, and dancing.

b. Anaerobic- This exercise relies mostly on muscles at high rate but
shorter period of time hence, the effect on the blood sugar level is
not substantial. Examples are weightlifting, sprinting or any other
sports that require rapid burst of exercise.

*There are 3 categories of anaerobic exercises:*

1. Isotonic- This exercise aims to enhance power, muscle strength and
endurance by means of pulling, lifting or pushing different weights at
steady speed. Examples are lifting of weights or dumbbells; and
springs and bands.

2. Isometric- This is based on muscle contraction on immovable object
to strengthen the muscle tension like pushing a wall. This is
currently used in rehabilitation purposes.

3. Calisthenics- This exercise does not require the use of weights but
helps to be more flexible and boost body strength. Examples are
push-ups, sit-ups and squats.

*When is Exercise not Beneficial to the Diabetic?*

Generally, diabetes and exercises have a compatible correlation.
However, there are times that exercise is not applicable. If your
blood sugar rose higher than your blood sugar level at the time that
your diabetes was diagnosed, it would be better to temporarily suspend
routine exercise and refer the matter to your doctor.

Although sugar levels may vary per laboratory, the normal blood sugar
level is 100 milligrams per deciliter (mg/dl). At a pre-diabetic stage
it may range from 100 mg/dl to 125 mg/dl. Persons suffering from
diabetics have 126 mg/dl or higher.

Hence, if in spite of regular exercises your blood sugar level does
not improve or becomes higher, it would be best for you to stop the
exercise routine and consult your physician.

Exercise should also be aided by proper diet to attain good results
and only forms part of a natural cure. Thus, diabetes and exercise
plus a diabetic's diet can prolong and promote a better life despite
diabetes.

*Alvin Hopkinson is a leading health researcher in the area of natural
remedies and diabetes natural treatment. Discover how you can reverse
your diabetes for good using proven and effective home remedies, all
without using harmful medications or drugs. Visit his site now at
http://www.minusdiabetes.com*

_By: *Alvin Hopkinson*_

*About the Author:*

Alvin Hopkinson is a leading health researcher in the area of natural
remedies and weight loss.

He had published many health articles online, is a platinum expert
author in EzineArticles and writes for Health Central, which is a
leading health authority website.

Some of his sites includes:

High Blood Pressure Treatment Medications Reviews [1]

Gout Relief Made Easy - Gout Natural Cure [2]

Fat Loss Diet - Effective Weight Loss Diet Tips [3]

Links:
------
[1] http://www.minusbloodpressure.com
[2] http://www.goutremoval.com
[3] http://www.hyperfatloss.com

Exercise Bikes vs. Treadmills

2009-04-22T14:04:00.004-07:00

decided you want to exercise at home. There are hundreds of pieces of
home cardio equipment available. The most popular are treadmills and
exercise bikes. In deciding between the two, you should compare
long-term sustainability, the effectiveness of the workouts, and
safety.

Overcoming Boredom

The biggest obstacle to a home exercise routine is sticking with it.
You don't have to drive to a gym, so your home fitness equipment is
more convenient. The problem is that other distractions are just as
convenient at home. The key is to make your routine fun. You want to
look forward to your daily workout. You have to be realistic. Playing
with the heart rate monitor or watching the calorie counter go up will
only be fun the first couple of times you exercise.

o Treadmill vs. Boredom

On a treadmill, you walk. Walking isn't that fun. You can walk at
different speeds, but that isn't really much more fun. If you get a
treadmill that offers an incline, that keeps it a bit more
interesting. Walking uphill isn't exactly fun, but it's different. It
presents a challenge.

You can't really read on a treadmill because you are bouncing up and
down. You can't keep your eyes on the same sentence, and you usually
end up with a headache. Basically, the only thing fun to do on a
treadmill is watch television or movies. If you are really into TV or
movies and are able to put your treadmill in front of a television,
you can probably keep your treadmill workout from becoming too boring.
Problems consist of commercials, the noise coming from the machine,
and again, the bouncing.

o Exercise Bikes vs. Boredom

Exercise bikes are unique in that many of them come programmed with
various biking routines. You simulate different courses that require
you to sprint, pedal uphill, and perform at different levels within
one workout without having to keep pressing buttons and changing
everything. You can even select random programs so you don't know
what's coming, which really keeps you on your toes. Some exercise
bikes can even be plugged into televisions and video games to let you
interactively pedal through visual courses.

On upright exercise bikes, you run into some of the same problems as
treadmills as far as reading is concerned. Recumbent bikes, however,
allow your hands to be free to hold a book or magazine, video game
controller, or phone. Multi-tasking during an exercise bike workout
keeps it from becoming boring and allows your workout to more easily
fit into a busy schedule.

Defeating boredom to successfully keep up a long-term exercise routine
is much easier with an exercise bike than a treadmill.

The Calorie Factor

In a study conducted by Nordic Track, young, healthy people used
various exercise machines and did cardio workouts. Although they felt
they used the same intensity on all machines, they burned the most
calories on treadmills and ski machines.

On average, most people burn about 750 calories per hour on a
treadmill. The same people are likely to burn about 550 calories per
hour on an exercise bike. So it's a no-brainer, right? You should get
a treadmill because they burn more calories.

Well, not exactly. You can't get so caught up in which machine burns
the most calories. You have to take a lot of other factors into
consideration. How likely are you to sustain a treadmill routine as
opposed to an exercise bike routine?

Because exercise bikes are usually more fun than treadmills, you are
much more likely to stick with it long-term. This means that even
though you can burn more calories on a treadmill, you are also more
likely to stop using it altogether.

You might also find it difficult to use it long enough per workout
session to get the full benefits. Most people find it easier to
workout for 20 minutes on an exercise bike than 20 minutes on a
treadmill. You have to think about that. If you are likely to only do
10 minutes on a treadmill but can easily do 20 minutes on an exercise
bike, you will burn more calories per session on an exercise bike.

So just going strictly by the numbers, treadmills burn more calories.
If you easily get bored or have tried and failed to stick with
exercise routines in the past, you might want to consider burning less
calories per hour in favor of a sustainable long-term exercise bike
regimen.

Your Safety

The biggest difference between exercise bikes and treadmills is
overall safety to your body.

The first case of safety is the most basic. You can fall off of a
treadmill. It's very difficult, however, to fall off of an exercise
bike. In fact, you would probably have to try to fall when riding an
exercise bike. While you might be thinking you'd have to be pretty
clumsy to fall while walking, it happens more than you'd think. People
get involved with watching television or the beat of music. One wrong
step and you can seriously injure yourself. It's also possible to
spill water or sweat on the treadmill track, causing a safety hazard
you might not notice until after you've slipped.

Another safety hazard is injury from the activity itself. A treadmill
puts quite a bit of stress on your joints, especially your knees and
ankles. Even if you invest in a treadmill with some degree of shock
absorption, when you eventually get to a jogging or running point, you
can put severe orthopedic stress on your body, even up to three times
your body weight. People with existing conditions such as arthritis
will find a treadmill painful at times due to this stress. Otherwise
healthy individuals can sustain injury and possible long-term damage
over time.

Exercise bikes put much less stress on your joints. A properly
positioned exercise bike supports your weight and still allows you to
receive the benefits of a higher impact cardio workout. Upright bikes
can sometimes stress your back in the way you have to bend to reach
the handlebars. Recumbent exercise bikes, however, can actually
improve existing back pain by forcing proper posture and giving
support as you exercise. On any exercise bike properly used, your
knees and ankles are not stressed as they are on a treadmill.

The less you stress joints, the less likely you are to sustain an
injury during your workout. You are also less likely to be sore
afterwards. Most importantly, a non-workout injury doesn't always have
to halt your exercise routine on an exercise bike. If you hurt your
back or neck, you will find the support of a recumbent exercise bike
will keep you from having to stop your exercise regimen altogether.
Let's face it - if you have to stop, you are less likely to start
again.

An Exercise Bike is Better for Your Health than a Treadmill

As you can see, both pieces of home fitness equipment have advantages.
While the treadmill continues to be the most popular piece of home gym
equipment, most people are more likely to faithfully use an exercise
bike. This means you're more likely to have to dust a treadmill until
it gets the garage sale sticker.

_By: *Michael Walker*_

*About the Author:*

Michael Walker is a freelance author providing useful information
about exercise bikes [1], recumbent bike [2] and home fitness
equipment [3]. His numerous articles offer comprehensive tips and
solutions for the fitness enthusiast.

Links:
------
[1] http://www.all-in-exercise-bikes.com/
[2] http://www.all-in-exercise-bikes.com/recumbent-exercise-bikes.htm
[3] http://www.all-in-exercise-bikes.com/10001-home-fitness-equipment.htm

3 Ways In Which You Can Optimize The Use Of Bodyweight Exercise

2009-04-22T14:04:00.003-07:00

Bodyweight exercise is the best place to begin when starting a
physical fitness training program, should be added to programs that
otherwise neglect bodyweight exercise and should be diversified with
resistance training for programs that use bodyweight exercise
exclusively.

Some people love bodyweight exercise and some people hate it...
similarly, some people think bodyweight exercise is valuable to a
physical fitness training program, and others don't.

I believe that bodyweight exercise is not only the best method to
start a physical fitness training program... but I believe that it
should remain an active part of any well balance physical training
program.

Let's look at bodyweight exercise from three different perspectives...
from the beginner just getting started, from the experienced weight
lifter that neglects bodyweight exercise and from the bodyweight
exercise only crowd.

1. Bodyweight Exercise For Beginners

Most commercial gyms will prescribe an exercise regimen of strength
training, usually in the form of machines, and cardiorespiratory
endurance training, normally in the form of stationary "cardio"
equipment.

This is a generalization of course... but these two types of training
are the predominant forms of physical training in most gyms,
regardless of how they are put together.

Notice... bodyweight exercise is missing.

Answer me this... should a beginner with no prior experience with
physical training start by jumping right into resistance training with
free weights or machines, or would they be better served by learning
more about the movement of their bodies by using bodyweight exercise?

Physical training allows you to improve the body by supplying
increased stimulus that is not normally found in your daily lifestyle.

For the beginner, bodyweight exercise is the logical place to start...
because most beginners are actually going from a state of complete
inactivity to a state of activity.

The beginner has not even scraped the surface of what their body can
perform without resistance... and should therefore strive to make
improvements using bodyweight exercise first.

Once the beginner has made sufficient gains and reached an improved
state with bodyweight exercise... then they can add resistance.

2. Bodyweight Exercise For The Experienced Weight Lifter

Many people with a great deal of experience and expertise in physical
training completely neglect bodyweight exercise... or believe it to be
ineffective.

They notoriously use all types of resistance training methods... while
neglecting bodyweight exercise all together.

I propose that the goal of any physical fitness training program is to
improve performance that can be used to meet the challenges of sport,
work and life with excellence.

Many of those challenges will be met by the effective control and
movement of your own body... and not the movement of other objects
through space.

And what is the best way to train the improvement of body movement and
control of your own body... that's right, bodyweight exercise.

Here is an example...

Many people that have trouble doing a push up will focus on the bench
press with hopes of improving their push up numbers... with limited
results.

If you want to be able to do more push ups... do more push ups!

The point is this, the improvements you will see from physical
training are specific... so if you want to see improvements in a
bodyweight movement, use bodyweight exercise to do so.

3. Bodyweight Exercise For The Bodyweight Only Crowd

As you can already tell, I am a strong advocate of bodyweight
exercise... but not exclusively.

There are various physical fitness training programs that use
bodyweight exercise almost exclusively... like Yoga or Pilates.

While I have no problem with these forms of training... I believe they
can take you only so far on the road to physical fitness excellence.

We must remember... Yoga exercises are performed in conjunction with
meditation and Pilates was originally developed as a form of
rehabilitation for war veterans.

The point is this... bodyweight exercise only programs will only take
you so far, and then some form of resistance training must be applied
to see further improvement.

In Conclusion...

Bodyweight exercise is an important part of any well balanced physical
fitness training program.

If you are just getting started... bodyweight exercise is the perfect
place to start.

If you have notoriously neglected bodyweight exercise in your
training... add it to improve the physical abilities you have been
neglecting.

If you only use bodyweight exercise... diversify your fitness training
program by adding some form of resistance training.

In this way, each group can optimize the use of bodyweight exercise.

Do not underestimate the importance of bodyweight exercise... Use it
effectively and in the right proportion to meet your goals, needs,
abilities and limitations and meet the challenges of sport, work and
life with excellence.

_By: *Eddie Lomax*_

*About the Author:* Eddie Lomax is a strength, conditioning and
fitness coach and founder of Optimum Physical Training. [1] We
recommend his book Unchained Bodyweight Workout.

Links:
------
[1] http://www.optimum-physical-training.com/submitted

How To Avoid Buying Home Exercise Equipment You Won't Use. And Save A Ton Of Money!

2009-04-22T14:04:00.001-07:00

It is estimated that 80% of home exercise equipment is not used after
the first year.

So, you're planning to buy a piece of home exercise equipment... and
you have promised yourself that this time you are really going to use
it!

Maybe you already have a collection of different exercise devices...
but you are convinced that with this new contraption you will
definitely reach your fitness goals.

Or you keep saying to yourself... "If I only had that fitness machine
I would be motivated to work out".

Around 80% of home exercise equipment buyers said the same thing...
and the equipment they bought is gathering dust in the corner
somewhere along with their dreams of muscle tone, more energy, weight
control and feeling great.

Don't part with your hard earned money before you make sure you will
be one of the 20% that buys home exercise equipment and actually uses
it, because as we all know... you are only going to get the physical
benefits from the home exercise equipment you buy if you actually do
the exercise.

Who Buys Home Exercise Equipment And Then Doesn't Use It?

According to Consumer's Union, it is the beginner, or inexperienced,
exercisers that are most likely to purchase home exercise equipment
and then not use it.

As a matter of fact... beginner exercisers don't use 2/3 of the home
exercise equipment they buy.

Although buying home exercise equipment seems like the logical first
step to improved fitness... it is the beginners that give up using the
equipment more than people who already enjoy an active lifestyle.

Let's see why this happens...

Using Home Exercise Equipment Is An Exercise In Self Control

Most people over estimate their self control.

Even though they exhibit determination and enthusiasm when researching
the home exercise equipment to buy, seeking out the best price,
purchasing and installing the equipment in their home... most people
just don't have enough self control to use the equipment in the
necessary manner to reap the rewards.

Thinking about exercise, talking about exercise, researching exercise
and purchasing home exercise equipment is not exercise.

There is no home exercise equipment that will completely transform you
and help you reach all your fitness goals without an investment of
time and energy.

As a matter of fact... the costs of seeking fitness are immediate,
while the benefits are delayed.

Most beginners get frustrated putting in the time and energy necessary
to reap the long term physical rewards using the home exercise
equipment .

As a result, 2/3 of the home exercise equipment finds its way into
garages, closets and basements with the closing comments... "That
thing didn't work."

Prove Yourself Worthy Before Buying Home Exercise Equipment

Most beginners buy home exercise equipment because they took a good
hard look in the mirror and didn't like what they saw... or they
assessed their physical abilities and found them lacking.

Next step... buy a piece of home exercise equipment!

Well, hold on there... not so fast.

As I'm fond of saying... Fitness is a journey, not a destination.

The bodily changes and improvement of physical abilities you seek can
only be obtained for the long term by incorporating consistent
physical activity into your lifestyle.

Prove yourself worthy of the purchase of home exercise equipment by
first adding physical activity to your lifestyle by using the
effective, versatile and efficient piece of home exercise equipment
that you already have... your own body!

If you are really serious about improving muscle tone and energy
levels while controlling weight and feeling great... start by
performing a workout program of bodyweight calisthenics exercises.

Bodyweight calisthenics exercise is the perfect method to use for the
beginner, as well as experienced, fitness enthusiast when starting a
physical fitness training program... and should remain part of a well
balanced fitness training regime.

As a matter of fact... you should not start using home exercise
equipment of any kind until you first have developed the ability to
control the movement of your own body.

Once you have effectively added physical activity into your
lifestyle... you can buy that piece of home exercise equipment to
augment, vary and diversify your physical training with the confidence
that you will actually use it.

In conclusion...

Bodyweight calisthenics exercise is the perfect place to start your
physical fitness training program.

Properly done... bodyweight calisthenics exercise will develop a
strong, lean and athletic body that actually performs as good as it
looks.

Once physical training has become a habit... buy home exercise
equipment to improve your already effective training.

The body and physical abilities you seek are not determined by the
equipment you have at your disposal... but rather by your desire to
improve and incorporate physical activity into your lifestyle!

Save yourself a lot of time and money by proving to yourself that you
are not overestimating your self control... because if you fail to
successfully add bodyweight calisthenics exercise into your lifestyle,
you will most likely fail to use the home exercise equipment you buy.

So what are you waiting for?

Use your own body as your gym... and get started on your own personal
fitness journey today!

_By: *Eddie Lomax*_

*About the Author:* Coach Lomax invites you to explore physical
training on Optimum Physical Training [1]. We recommend Unchained
Bodyweight Workout [2].

Links:
------
[1] http://www.optimum-physical-training.com/Articles
[2] http://www.optimum-fitness-products.com/unchained-bodyweight-workout.html

Cooking Recipes: Easy, Quick,Parties, Desserts: Apple Fritters

2009-04-19T00:08:00.000-07:00

Cooking Recipes: Easy, Quick,Parties, Desserts: Apple Fritters

Exercise Plans - How to Create the One for You!

2009-04-17T12:07:00.003-07:00

Do you have an exercise plan? Do you own any exercise equipment?
Perhaps a treadmill, an exercise bike, or any of the gazillion
exercise machines advertised on infomercials over the last 10 or 20
years? I think we've all been sold at one time or another on
something to make exercising easier... or so we thought. And that's
good! Having the desire to look better, feel better and implementing
a good exercise plan can help us to reach those goals and also help
us to keep our weight under control. And those are just a few of the
benefits of exercise. When we perform an exercise routine regularly
we begin to not only look and feel better... we even sleep better.
When you get right down to it I think we all know that a good
exercise plan is part of a healthy lifestyle.

I often hear people ask "What is the best exercise?" And the answer to
that question is the one you like the most. Why? Because that's the
one your more likely to do! For many people, just one exercise would
not be enough because although we all want to be in good shape and the
proper weight, we all have different fitness goals... but for others,
one exercise performed consistently and regularly provides all the
benefits mentioned above and then some!

So... how many exercise plans do you need to receive all of the
exercise benefits described above? One! That's right... just one! And
how many exercises do you need to do? That will depend on your
particular fitness goals... your likes and dislikes... but the first
question I encourage you to ask yourself is "What one exercise do I
like the most? That answer will get you started on a good exercise
plan.

Now...

Did you know that how often you exercise is the single most important
factor in whether you: • reach your weight loss goals • will be
satisfied with your results • will feel good about your progress

You could own every piece of exercise equipment ever advertised on an
infomercial, from an exercise bike to an exercise ball and every
exercise machine in between, but if you're not going to use them, then
your exercise plan will never succeed. Now I'm not saying that you
need to own exercise equipment to be in shape. There are many people
who are in excellent condition who own nothing more then a pair of
Nikes. If you get just one thing from reading this, understand that
your fitness level is directly related to the frequency in which you
exercise.

It doesn't matter if you know how to do every imaginable abdominal
exercise, dumbbell exercise, aerobic exercise, tricep, deltoid or
backside exercise. The important thing is how often you do them!

I challenge you right now to base your exercise plan on frequency, and
I promise you will be much more successful. Whether your exercise plan
consists of 20 different exercises or one... please remember this.

Now I don't want you to get carried away. There's more to life than
just exercising... much more. All I'm saying is when you set about
creating an exercise plan, the frequency of exercise is crucial. So as
you create your exercise plan answer these two questions: 1) What one
exercise do I enjoy the most? Even if you currently hate all
exercise... there must be one that you like or hate less than the
others. 2) And secondly, how often can I sincerely do this?

Answer those two questions and your exercise plan will be off to a
great start!

_By: *Don Pasco*_

*About the Author:*

Don Pasco is a web publisher and a contributing writer on several
websites over a diverse series of niches. He provides more information
on Exercise Plans [1] and weight loss that you can research on his
website at http://www.ExerciseOften.com

Links:
------
[1] http://www.ExerciseOften.com

Stomach Exercise To Lose Belly Fat

2009-04-17T12:07:00.001-07:00

There is no magical gizmos or high tech gadgets to help you get your
abdominal muscle. You have to exercise to flatten stomach and get a
lean, defined six-pack. Your dream of getting a sexy body with flat
and trim abs is within your reach! Sculpt up with lower abdomen
exercise and get rid of those love handles with exercise. Here is
how!

Stomach Muscle Exercise

A good abdominal workout program requires high intensity muscular
overload and an increase in intensity progressively. Stomach exercise
must be performed carefully so that the lower back is supported
properly.

Stomach exercise can help build the entire abdomen region because the
upper and lower abdominals are not separated and are connected. Of
course, there are some stomach exercises that can help build and
strengthen specifically the lower and upper abdominal muscles.

Abdominal exercises can help you also gain strong stomach muscles and
back muscles. This can reduce the likelihood of back pains and provide
protection against injury by efficient response to stress.

Lets have a deeper look into the muscles in the abdominal area. The
Rectus abdominals is the muscle that stretches down the stomach from
your ribs to the hips. The external and internal oblique run down the
sides of the waist and their job is to rotate the torso and assist the
abdominals during curling and twisting movements.

Stomach exercises are needed to tone or harden the muscles in that
area. Not only that, the layer of body fat that is covering the abs
must be burn off and this could be only done with proper eating plan.
Try to increase your protein intake and limit your carbohydrates,
eating a low carbohydrate diet is said to be one way of tackling
flabby abs along with a sensible abs exercise routine, strength
training and cardio exercise.

Stomach exercise

Stomach exercise must be followed religiously and is all about
frequency rather than intensity. No exercise must be continued if it
leads to pain or extreme discomfort. The best stomach exercise program
can also help you achieve a flat and tight stomach. Many an abs
exercise can be performed on the floor. Like any other muscles, the
abdominal muscles will react to resistance training like bicep curls
and crunches.

A simple pelvic tilt performed while sitting in a chair can strengthen
your abdominal muscles and help support the back.

Best Stomach Exercises

Crunch

Lay on your back and knees bent, lift your shoulders off the floor.
The emphasis is on moving the ribs towards the hips.

Reverse Curl

Lay on your back, bend your knees towards the chest. Keep the hips on
the floor. Contract your abdominal muscles at the same time. Your
lower abdominal exercise program must include reverse curls.

Leg raise

Single leg raise involves raising one leg from the floor. The double
leg raise involves raising both legs from the floor at the same time
and this works as an abdominal muscle exercise. Lying leg raises are
ideal lower abdominal exercise

Abs exercise with the ball

The stability ball is an effective training device for the abs and
lower back. Due to the curve of the exercise ball, the lower abdominal
muscles get trained better on account of the greater range of motion.

Bicycle

It was ranked the best abdominal exercise by the American Council on
Exercise. When performed with the abs muscles pulled, this exercise
does great things for you.

Plank

For this exercise program, you need to position yourself for a pushup
and hold the pose. Ensure that your body is in one long, straight line
from head to toes.

Captains chair

This abs exercise involves standing on a gym chair and gripping the
handholds. Press your back against the head pad and slowly lift your
knees towards your chest. The back must remain straight.

Postnatal stomach exercise

A lot of women just cannot wait to get back in shape after childbirth.
But before they can participate in any postnatal weight loss exercise
program, they have to consult their doctor first.

Pelvic tilts and simple abs contractions are an ideal way to start on
a postnatal lower abdomen exercise program. Combined with Kegels
exercise, you can get your pelvic floor muscles back in shape.
Isometric contractions can even be practiced with the baby on your
stomach. Stick to a steady lower abs exercise program and watch the
flabby skin harden.

Stomach exercise to flatten stomach

Getting a lean defined six-pack abs is a dream for most of us.
Millions of dollars are spent yearly in the process of achieving a
flat stomach and trim waistline. There are many gadgets that are sold
to those seeking an exercise program getting the stomach fat down.

The first step towards a lean waist and flat stomach is to remove the
fat that sits on the abs. A combination of cardiovascular exercise
program coupled with a low fat diet aimed at preventing fat can do
wonders. Stomach exercise program would include the following:

Forward flexion exercises such as sit-ups and crunches.

Rotational exercises such as trunk rotations and standing twists

Stomach Exercise for love handle

Love handles are a misnomer, as all women would love to shun them.
Love handles are the ugly fat belts around the waist. This lump of
flesh starts at the side of the bra-line and extends all the way down
the back. Aerobic exercise aimed at this region can help you shed
those love handles. Exercise for love handles involve exercising the
oblique muscles to tighten up the sides of the waist. Abs crunches
could also do the same.

Here is an easy stomach exercise for the oblique that you can do at
home.

Sit upright with a stick across the back of your shoulders. Twist from
side to side. Side bends also work wonders on love handles. Keep at it
and watch these muscles firm into place.

_By: *Chung Leong Yu*_

*About the Author:*

Yu Chung Leong is an experienced and motivated personal trainer for
many years. He is passionate about health and fitness and enjoys
helping people achieve their fitness goals. He writes many free weight
loss tips at http://www.Lose-Fat-Tips.com [1]

Links:
------
[1] http://www.lose-fat-tips.com

Exercise

2009-04-17T12:06:00.008-07:00

The benefits of exercise are myriad. It makes you feel good about
yourself, burns excess body fat, grows and maintains muscle,
strengthens bones and joints, helps flexibility, deepens sleep,
improves appearance, creates a high, provides goals to achieve, lifts
depression, relieves stress, increases self esteem, reverses and
prevents disease and helps you feel alive and youthful... that is, if
you do it right.

Exercise would be as normal as breathing in the wild setting. If we
were not industriously finding food, building shelters and fighting
off saber-toothed tigers we would not survive. Under those
circumstances eating was the reward for exercise. In the modern world
we don't have to exercise to any extent to get our food. We may have
cleverly changed our circumstances but we have not changed the rule
that eating is the fuel and the reward for exercise. If you are not
exercising you should not be eating… or at least doing very little
of it. This is a natural law rarely quoted these days. Ignoring and
violating it results in a penalty, obesity and disease.

But today, when essentially all of our needs are met at arm's
length, being sedentary is normal. Getting rewards for physically
doing nothing is also possible. So the decision has to be made to
exercise. Why do it? Because it is what your body is designed for and
health cannot result without it.

Exercise can take many forms. There are four categories: work related,
aerobic, strength and sport. Work-related exercise can burn calories
and bring benefits if it is not extreme and relentless. The same
motions and impacts done over and over, day after day, can actually
tear the body down over time and result in work-related injury. Carpel
tunnel syndrome from merely typing day after day at a keyboard is a
good example. Be careful of excessive and repeated monotonous
activity. Additionally, the body adapts to the same movements and will
not improve unless there is added stress. For full benefit, other
full- body exercise is important even if you have an active job.

The other three forms of exercise take conscious effort. Aerobics –
running, cycling, swimming, fast walking, rapid weight lifting –
helps stimulate metabolism and increase respiratory and circulatory
strength, as well as endurance. Strength training—lifting weights or
the like—maintains or grows strength, improves physical appearance
and increases bone density reducing the risk of osteoporosis and
fracture. Athletic sport can combine aerobics, strength, speed and
flexibility. The ideal is a sport you can prepare for by using
aerobics and strength training. Improvement goals in the sport help
motivate and focus on fitness goals.

Like anything else in life that is worthwhile, exercise benefits take
effort. It may mean some sweat, soreness, fatigue and even an
occasional injury. In fact, if you never experience an injury or
soreness, there is a good chance you do not have enough intensity, and
will not get results either. "No pain, no gain" is pretty true.

Exercise like you mean it – none of the namby-pamby, faking it
stuff. If you do not breathe hard or briefly exhaust muscles two to
three times a week, you are probably not doing yourself any good. Do
you go to a gym and spend lots of time lying on a soft mat stretching
(a proven worthless "exercise")? Did you spend $120 on those Nike
cross-trainers, pay that big club fee and shop for that just right,
looking good leotard workout suit to lie around stretching? (Ya gotta
love this picture!) Do you do nice and easy, slow, partial reps with
five lbs. while gabbing with friends or a trainer? Don't kid
yourself. Nothing comes easy. Yes, you will have to breathe hard and
strain and grunt a little and even experience some soreness.

I know your personal trainer might tell you to take it easy, avoid
getting sore, and the like. If your trainer looks like he or she works
out, they are lying to you because they would never achieve their
toned look without effort and discomfort. If they don't look like they
work out, then they shouldn't be training you.

Recently at a gym I saw a personal trainer who looked as if training
really wasn't a part of her life, instructing a client. Weights used
were miniscule, range of motion far less than it should be, constant
chatter, frequent swigs on a sugared sports drink and lots of long
breaks in between sets. No sweat, no strain, no breathing hard, no
pushing to limits. I believe some trainers make it as easy as they can
to make sure people return. Since most people don't want any
discomfort, these trainers keep workouts easy, comfortable, casual –
and meaningless.

The body is naturally lazy. If the shape it is in is sufficient to do
the exercise without effort, then the body will stay as it is. If you
push, cause some physical stress, try for steady increases and gains,
and even look for the pain, your body will respond with a new and
better body capable of doing what you have demanded. Demand nothing,
get nothing.

Begin an exercise program that will make a difference. Learn how to do
resistance (weight) training. Emphasize compound movements like
squats, dead lifts, bench presses and Olympic lifts. Avoid exercises
under weight load that are not normal movements regardless of what you
see in a magazine or gym. Examples include stiff legged dead lifts,
behind the neck pull downs and behind the neck presses. Concentrate on
good form and technique to begin and don't rush into heavy weights.
Set goals, achieve them and set new ones. Stay with it. A workout that
matters is one that leaves you with little left over. For me that's
about twenty to thirty minutes. If you can work out for hours or can
chat as you are doing your reps, then you do not have the intensity
you should. Three times a week of intense exercise will create
dramatic results if you stick with it.

You ladies who stay away from the weights because you "don't want
big muscles" need to find a better excuse. You will not grow big
muscles unless you start taking male hormones. Similarly an adolescent
boy or man in his eighties cannot make themselves look like Arnold no
matter how much weight lifting. For the young boy that is because the
anabolic male hormones have not kicked in, and for the elderly man it
is because those hormones have ebbed. Weight lifting for women will
improve appearance, stimulate strength and perhaps most importantly
help increase and maintain bone density so as you get older you will
not be as likely to develop osteoporosis or fracture bones. Weight
levels for women should be chosen so that by the time you do 15-20
reps you are at failure. Don't try to push yourself with big
weights. Move weights up slowly as your 15-20 reps get too easy.

In this regard a word of caution is in order for you guys wanting to
use mega-weights to pack on Herculean slabs of muscle. If you are
hoisting much more than body weight you are putting enormous stress on
joints, cartilage, ligaments and tendons. Over time the wear and tear
will come back to haunt you with arthritis of other limiting joint and
back injuries. You want staying power, not ego stroking or just a
flash in the pan puffy body. Although most muscle gurus will tell you
that you cannot gain serious muscle without using serious weight, the
evidence does not bear that out. It may be true that if you are taking
anabolic steroids and want to look like an Angus bull you may need to
lift extraordinary weight. I'm not sure on that but I am not talking
about freak show here, but rather fitness and health for a lifetime.
Even moderate exertion for a body part over time can greatly increase
its size and strength. Although I have lifted for decades (both sides
of my body equally), my right shoulder and arm are dramatically larger
than the left from tens of thousands of overhand swings of a badminton
racket weighing only a few ounces. Many athletes develop significant
musculature in the legs without ever lifting heavy weights. Softball
pitchers can develop strength and size in the pitching arm almost
double that of the other. Assuming you are reasonably lean, your
weight reflects the capacity of your frame. A 150-pound person lifting
250 pounds is asking for trouble because 150 pounds is designed to
hold 150 pounds.

Pull downs of 150 pounds is reasonable. Bench presses of 150 pounds
are reasonable. Dead lifts and squats of 150 pounds are reasonable.
Why? Because your frame already is handling 150 lbs. when you squat
and rise (squats), pull yourself up on to a branch (chins) and push
yourself up off the floor (push ups). To safely increase musculature
it is much better to increase reps than to increase the load over body
weight. Stick with it, be patient, have the long view and you can stay
strong and look fit for a lifetime. Start swinging around the
mega-weights and the right injury could sideline you for a lifetime,
giving you an excuse to be weak and flabby. (I say excuse because one
can always do some form of exercise regardless of their condition or
limitations.)

Two or three times a week, do 15-30 minutes of aerobic work. Do it
intensely enough that you breathe hard and work up a sweat. Be careful
of long distance jogging, since the impact on joints can be
counterproductive. If you like to run, do short sprints instead. Be
careful of intense aerobics on the same days as the resistance work.
Your body needs recovery.

Find an active sport you can participate in. The exercise, challenge
and camaraderie of this activity can be one of life's greatest joys.

I am not just telling you, this is what I do. Exercise and sport have
always been a part of my life. I have tried about everything and have
suffered with injuries from mistakes. But to this day I lift
respectable weights and continue to set new goals, run sprints at good
speed and compete with guys less than one third my age in difficult
sports like two on two sand volleyball and one on one competitive
indoor badminton (not the back yard version but the indoor, 220 mph
smash kind). My ability to do these things brings great joy to life by
giving me something physically to achieve, camaraderie and the sense
that I am still alive and capable. Even after umpteen gazillion
decades of life I am still challenging myself with weights and
pressing myself with aerobics and tough sports. And yes, I do get
injured. I've had them all, it seems. I'm presently recovering from
overdoing it with stiff-legged dead lifts (lifting a heavy barbell
from the floor by bending over with the legs stiff—the reason I told
you above not to do this) coupled with heavy full squats (barbell on
back and squatting up and down). These are difficult weight lifting
movements to help increase running speed. I just recovered from
shoulder and elbow injuries from too many smashes in badminton and
jump serves in beach volleyball. I'm not complaining nor bragging,
just letting you know that I practice what I preach. The benefits I
derive, in spite of the inevitable set backs and injuries, I would
like everyone to enjoy.

When you exercise, when you challenge yourself with exercise – not
just coast with motions – you send a signal to the body that it
needs to be alive and healthy. Your body responds to the call.

On the other hand, it can be overdone. It's easy to figure that if a
little bit helps, a whole lot will transform us more quickly into the
Adonis or Venus to which we aspire. Much more than three vigorous
workouts a week can yield negative results and increase susceptibility
to injury. Be particularly careful of impact activities such as
running on cement or the like. Although you may feel fine while doing
it, your bones, joints, ligaments and tendons are being unduly
stressed and eventual crippling injuries can result. If in doubt, note
the career of almost any professional athlete. They peak in their
twenties and retire almost always not because of lack of skill or
desire, but because of overuse injury.

Keep the prototypical wild model I continue to harp about in mind. In
the wild you might occasionally have to totally exhaust muscle and be
unable to catch your breath running after prey or running from or
wrestling with a predator. These events of extreme exertion and
exhaustion are not without potential damage from the shower of
physiological free radicals created when demands exceed metabolic
capacity. Free radicals are like sparks in the fireplace. If the fire
is modest there are few and they are contained. But if you stoke it up
to roaring the sparks spitting out into the living room could set the
house afire. Extreme exercise is like a roaring fire and the free
radicals created can damage body structure and lead to premature
aging, structural damage, immune suppression and disease. Although
pushing toward the limits once in a while may help increase exercise
capacity, doing it too often can, over the long term, work the
opposite effects. It can be a matter of too much of a good thing.

This may seem like I am sending mixed messages, and I am. First I tell
you to buck up and go at exercise like you mean it and even expect
some soreness, sweat and huffing and puffing. Then I tell you that
intense exercise can cause damage. How we approach exercise mirrors
life: nothing good comes easy and going to extremes is dangerous.
Wisdom and judgment are necessary. Besides using the wild archetypal
model, listen to and observe your body. No change means you are
probably being too wimpy. Dramatic change, weakness, constant
exhaustion and injury may mean you are overdoing it.

You will also have to make accommodations for age… but not before it
is absolutely necessary. No "too old" excuses before your time.
You can be fit and athletic in your fifties and beyond. But with time
everything does wear and become more fragile and thus break more
easily. You cannot force your body at 70 to be what it was at 18
regardless of exercise and diet. You can most certainly reach new
physical levels in your 30's through 50's. What age takes away in
physical vigor, it gives in desire and commitment. The danger is
imposing an overly ambitious will on a body without a capacity to
match. With age you will notice that exercise that is too intense will
feel like you are tearing down, not stimulating growth. It is. The
fine line between improving or maintaining strength and fitness, and
doing damage gets thinner and thinner with age. So listen to your body
and adjust. Be content with being the best you can be, not trying to
be what you cannot possibly be. No ninety-year-old has ever won an
Olympic event or set a world's record.

Think about the long term. You want staying power. You want to be able
to exercise for life, not for a short spurt and then be incapacitated.

Your body is a gift and responsibility. It is a moral duty to take
care of it. Exercise like you mean it but use the wisdom of
moderation. Enjoy the health that results and the wonderful,
feel-alive dimension that is added to life as well.

For further reading, or for more information about, Dr Wysong and the
Wysong Corporation please visit www.wysong.net or write to
wysong@wysong.net. For resources on healthier foods for people
including snacks, and breakfast cereals please visit
www.cerealwysong.com.

_By: *Dr. Randy Wysong*_

*About the Author:*

Dr. Wysong: A former veterinary clinician and surgeon, college
instructor in human anatomy, physiology and the origin of life,
inventor of numerous medical, surgical, nutritional, athletic and
fitness products and devices, research director for the present
company by his name and founder of the philanthropic Wysong Institute.
http://www.wysong.net. Also check out http://www.cerealwysong.com.

Arthritis Exercises - How Exercises Can Reduce Arthritic Pain

2009-04-17T12:06:00.007-07:00

Arthritis pain can be alleviated in many ways. Although it may sound
unusual, exercise is a very important treatment for arthritis.
Arthritis causes stiffness and pain in the joints – arthritis
exercises can help relieve the stiffness, which will help lessen the
pain. Exercise is essential to the overall health of your body. Those
who adhere to a regular exercise routine are better able to fight off
the effects of many illnesses and are able to decrease the stiffness
and pain associated with arthritis.

Before Arthritis

Exercise is important for everyone. It is important to begin an
exercise regimen early in life and maintain a regular routine. Some of
the overall benefits of exercise include:

• Improves your body's ability to fight infections.

• Improves sleep quality.

• Helps you to lose weight if you are overweight.

• Helps you to gain weight if you are underweight.

• Help you to maintain your weight if you are at a healthy weight.

• Keeps your blood circulating, which makes your brain work better.

• Lowers your risk of illnesses such as diabetes, cancer, and heart
disease.

The key to maintaining a healthy exercise regimen is to know your
body's limits. Over exercising can cause the symptoms of arthritis
to begin earlier than what is normal. The key is to begin an exercise
regimen and stay consistent.

First Signs of Arthritis

Even a regular exercise regimen will not completely prevent arthritis.
Arthritis happens as the body ages naturally – and can occur in
people who do everything they can to take care of their bodies. When
you begin to notice the first signs of arthritis – stiffness or pain
in certain joints – you need to learn the most effective of
lessening the effects of arthritis. Arthritis exercises can help you
to ease the pain and stiffness of arthritis and prolong the need for
medications. Some of the benefits of arthritis exercises include:

• Strengthens muscles around the joints.

• Relieves joint stiffness.

• Increases joint flexibility.

• Increases your endurance levels.

• Relieves joint pain.

Beginning an Exercise Regimen in Arthritis

If you begin noticing symptoms of arthritis and you do not have a
regular exercise regimen, it is not too late to begin. However, at
this point you will have to begin your exercise routine with the goal
of not aggravating the joints affected by arthritis and causing the
symptoms to worsen. The most important types of exercises for
arthritis suffers are:

• Range of motion – these exercises help you to maintain or
increase flexibility by helping to maintain normal joint movement and
help relieve the stiffness that can occur with arthritis.

• Strengthening – these exercises are designed to strengthen the
muscles around the joints so that the joints and muscles work
together. If the muscles are weak, the joints will take all of the
pressure and wear and tear of the joints occurs more quickly.

• Endurance – these exercises help you to maintain overall body
health including weight management and cardiovascular fitness. Extra
weight on your body puts more pressure on the joints causing premature
wear and tear. Keeping the blood flowing correctly helps all of your
body parts work together as they should.

When you begin an arthritis exercise routine, you should begin slowly
and build up as your body gains strength. Listen to your body – it
will let you know if you are trying to do too much too soon. Here are
some pointers on getting started with your exercise regimen:

• Discuss arthritis exercises with your physician.

• Exercise under the supervision of a physical therapist or trainer,
if possible.

• Warm up and stretch your body before you begin exercising –
range of motion exercises.

• Start slowly – you should begin strengthening exercises with the
smallest amount of weight and build to larger amounts as your body can
handle it.

• Aerobic exercises – once your body becomes accustomed to an
exercise regimen, add aerobic exercises in order to improve your
cardiovascular health.

• Recreational exercises – once your body becomes accustomed to an
exercise regimen and you have added aerobic exercises, you can begin
to add recreational exercises such as biking and swimming.

• Have fun – this is one of the most important aspects of your
arthritis exercise regimen. If you choose a recreational exercise that
you enjoy, you are more likely to maintain your routine and get the
most benefit.

_By: *Dr John Anne*_

*About the Author:*

*Dr John Anne is an herbal specialist with years of experience and
extensive research on herbs and alternative health. If you are
looking for more information, read about Arthritis Exercises* [1] at
*http://www.ayurvediccure.com/arthritis-treatment.htm [2]*.
AyurvedicCure.com is the World's Largest Alternative Health Portal.
You can also participate in Health QA where you can ask questions and
share your remedies. If you are worried about your pets health, read
about *Dogs and Pets Health Care* [3]

Links:
------
[1] http://www.ayurvediccure.com/arthritis/arthritis-exercise.htm
[2] http://www.ayurvediccure.com/arthritis-treatment.htm
[3] http://www.pets.ayurvediccure.com/

Exercise and Weight Loss

2009-04-17T12:06:00.005-07:00

While is is well-known that exercise is a necessity for effective
weight loss, there is quite a bit of conflicting information as to
what kind of exercise and how much of it will produce optimal fat
burning. Experts often disagree as to what the "correct" exercise is
for maximum weight loss. This disagreement is often due to a
misinterpretation of research that only gives a part of the whole
story. In addition, different individuals will actually benefit from
different exercise programs, so universal exercise recommendations
really cannot be made.

Let's begin with what the current research on exercise physiology
tells us. It is well-established that it takes approximately 30
minutes of any kind of exercise for the body to burn off its glycogen
(stored sugar) reserves and begin burning fat. So, most experts
recommend at least 30 minutes of exercise, and generally 60 minutes or
more may be recommended to get a good amount of fat burning. Now, if
you are going to be exercising for 30 to 60 minutes, or maybe more,
what type of exercise would you be able to do for that length of time?
It probably would have to be low to medium intensity. In other words,
you're probably not going to be able to run full speed or do any other
type of high-intensity exercise for 30 to 60 minutes without a rest,
unless you happen to be an elite athlete, and even then you'd be
struggling. So, by default, the common recommendation for exercise to
lose weight has been 30 to 60 minutes of low to medium intensity
aerobic exercise. Aerobic translates to "in the presence of oxygen",
which in common language means that aerobic exercise is any type of
activity that you can do without gasping for breath.

In recent years, some experts have changed their recommendations to
using a more intense anaerobic ("without oxygen") exercise program for
weight loss. This would include things like intense weight lifting,
and something called "interval training". Interval training involves
brief bursts of high intensity activity with periods of rest or low
intensity activity in between. For instance, your could sprint at full
speed for 30 to 60 seconds and once you were winded, you could walk at
an easy pace for a couple of minutes until you could catch your
breath, then repeat the cycle several more times.. Since this type of
exercise is much more physically demanding, it is done over a much
shorter overall workout period - perhaps 20 to 40 minutes (with half
or more of that time being rest or low intensity activity), as
compared to the 30 to 60 minutes of continuous activity as recommended
for aerobic exercise. The question is, how do the two types of
exercise compare in terms of their ability to promote fat burning?

The aerobic exercise promoters point to the research that was
mentioned earlier that has shown that any exercise, no matter how
intense requires at least 30 minutes to use up the body's stored
glycogen (the body will normally burn glycogen before it will burn
fat) before fat burning can begin. So, they say, short periods of even
highly intense exercise won't burn much fat and is therefore not a
good choice for promoting weight loss. But they are only seeing part
of the story.

It is true that you must exercise for at least 30 minutes to begin to
achieve fat burning - but that's at the time you are exercising. Brief
bursts of intense anaerobic exercise does something that even quite a
lot of low to medium intensity aerobic exercise does not. Intense
anaerobic exercise stimulates the production of growth hormone, which
is a strong stimulator of fat burning. The thing is, the release of
growth hormone triggered by intense anaerobic exercise comes 24 to 48
hours AFTER the exercise, and then it produces considerably more fat
burning than is possible with all but extremely long periods of low to
medium intensity aerobic exercise.

Because of this effect, most people will lose weight much more easily
by doing shorter periods of more intense exercise. 20 to 40 minutes of
heavy weightlifting, interval training (which could be done on foot,
on a bicycle, swimming, kickboxing, etc.Any kind of activity in which
there are periodic bursts of intense exertion interspersed with rest
periods, or periods of low intensity activity is typically preferable
in the long run for weight control than even long hours of lower
intensity aerobic exercise.

Now, you'll notice that I said "most people". There is an exception to
the rule. People under considerable stress, either emotional or
physical, or both, in their daily lives are prone to overworked
adrenal glands. The adrenal glands do a lot of things in the body, but
with regards to weight loss, they produce two hormones. One hormone is
cortisol, which promotes fat deposition in the lower abdomen. This is
typically a saggy, pendulous fat held below the waistline. The other
hormone the adrenals produce is adrenaline (also called epinephrine),
which actually promotes fat burning. Since the adrenals produce
cortisol which causes fat deposition and adrenaline which promotes fat
burning, you might assume that these two hormones cancel each other
out. Unfortunately, cortisol production can be carried out by a much
longer time by the adrenal glands than can the production of
adrenaline, so long-term, the effects of high cortisol production
(deposition of fat in the lower belly), will overcome whatever fat
burning might occur from the short-term adrenaline production.

The adrenals are influenced by physical stress as well as mental
stress, so for someone who is under a lot of stress in general in his
or her life, high-intensity exercise will only add to the total stress
and will tend to make the adrenals produce a lot of cortisol, and
therefore will tend to promote lower abdomen weight gain. Yes, you
read that right - excessive exercise for someone under a lot of stress
can actually cause that person to deposit MORE fat around the lower
belly! This can result in the frustrating situation in which one
exercises more and more and harder and harder to try to get rid of
that lower abdomen stomach "pooch", but never can seem to get rid of
it. Because the intense exercise is stimulating more cortisol
production, that person is fighting a losing battle. Because of this
effect, it is recommended that people under a lot of stress and/or who
have most of their weight held in the lower abdomen stick to
relatively low intensity aerobic exercise. This kind of activity is
usually helpful for controlling stress and reducing the level of
cortisol, thereby making it easier to get rid of the deposition of fat
around the lower abdomen.

I hope that this article has given you a better concept of how to
maximize your exercise routine for the best possible weight loss
results.

_By: *George Best*_

*About the Author:*

Dr. George Best is a holistic healthcare provider in San Antonio,
Texas. He provides information on natural weight loss [1] through his
website and is a consultant for MyFoodWithThought.com. For detailed
exercise instruction, Dr. Best recommends Turbulence Training [2]. He
can be reached at DrBest@trainyourbrain4weightloss.com [3].

Links:
------
[1] http://www.trainyourbrain4weightloss.com
[2] http://docbest.turbulence.hop.clickbank.net/
[3] mailto:DrBest@trainyourbrain4weightloss.com

Investigating the Secret of Exercise Motivation Hypnotherapy

2009-04-17T12:06:00.003-07:00

If you're like many people, you are looking into creating an exercise
routine that will help you stay fit and trim. However, you may be
shocked to discover that not just any old type of exercise will be
sufficient - in fact, research studies routinely show that there are
two basic types of exercise that are both highly efficient and
successful.

Because so many people struggle to deal with exercise motivation,
choosing the most efficient types of exercise is crucial, since the
less time you spend exercising - and the less time you waste on
inefficient exercise - the more likely you will be to be persistent
with exercising and therefore reach your personal weight and strength
goals.

Our first type of exercise which has been routinely demonstrated to
aid people to lose the pounds and get healthful is progressive
resistance. Briefly, progressive resistance is one type of strength
training. It functions by over time increasing the amount of weight
that you lift, the number of sets, and number of repetitions
performed. The result is that muscle fibers cannot be put under strain
or subjected to damage - instead, they are slowly and steadily allowed
to strengthen without any setbacks.

The second type of exercise that has been thoroughly studied is
cardiovascular training. This is any type of exercise that results in
a heart rate of 60 - 85 percent of its maximum rate. Examples of
cardiovascular training might be jogging, jump rope, aerobics, or
running on a treadmill, as well as others, but it is your choice.

Even though progressive resistance and cardiovascular training alone
have been found to be highly efficient kinds of exercise, scientists
now know that performing both of these types of exercise is the best
bet for achieving success. If you combine both progressive resistance
and cardiovascular training, you will strengthen muscles and improve
general endurance. According to a scientific study, exercisers who
used both cardiovascular and progressive resistance over the course of
two months lost 45 percent more than those doing cardio training or
progressive resistance alone.

Just as critical as the type of exercise you do is, the way in which
you exercise is also important. It no doubt will come as no surprise
that being consistent is the name of the game. Exercising in an
irregular manner may enact strain on your muscles and will likely not
aid you to increase strength and endurance. In addition, it is
unlikely to improve your whole-body health. According to many experts,
the best routine is to exercise for forty minutes to an hour three to
five times every week.

Unfortunately, it turns out that for a significantly sized percentage
of the American population, getting enough exercise is not as simple
as attending the health club several times every week or listening to
what researchers say. For this group of people, exercise motivation is
the big issue - this group of people simply doesn't have the
motivation to go to the gym. In fact, they might be fearful of all
exercise, to the point of problematic anxiety.

Nobody knows what percent of the populace suffers from problems with
exercise motivation, but experts say that about 20 to 40 percent of
people say that they "hate" or "dread" exercise. An even larger
percentage of people might have more minor problems with the
motivation to exercise, claiming that even though it is simple enough
to commit themselves to an exercise routine for a week or two,
motivation eventually disintegrates, which leaves them where they were
initially - physically out of shape and heavy.

If you're one of these people who struggles to deal with exercise
motivation, you will be glad to know that there are some easy
strategies to handle the struggle. According to the findings of a
recent research study, volunteers who wanted to begin an exercise
program were provided with a brief educational program that helped
them decide on the best types of exercise, were matched with a
motivational therapist, and received a brief series of sessions with a
hypnotist. After 6 months, they were asked to evaluate their progress.
It turned out that over 85 percent of the participants had stuck to an
exercise program during the whole 6 months. Even better, they lost an
average of fifteen more pounds than people who were not given
hypnotherapy.

If you have an interest in this study, it may be good to investigate
the possibility of finding a motivational therapist, habit control
therapist, or therapist who focuses on hypnotherapy. These therapists
are specially trained in helping people to overcome anxieties,
increase exercise motivation, and reinforce the creation of good
habits. One more choice for providing exercise motivation is something
called self-hypnosis - which is a simple and inexpensive discipline
that often helps people take control of their own inborn powers of
motivation.

Hypnosis therapy and self-hypnosis are safe ways of increasing
motivation that have been proven to offer success in the case of the
motivation to exercise. Hypnosis functions by using hypnotic
relaxation to evoke the abilities of our minds to influence behavior
modification and the formation of habits. Hypnosis therapy is a
wonderful choice for the exercise adverse because it can help the
development of the will to get healthful and lose the weight simply
and effectively.

_By: *Alan B. Densky, CH*_

*About the Author:*

Alan B. Densky, CH specializes in all aspects of weight loss through
hypnosis [1], including human motivation [2] CDs since 1978. Visit his
Neuro-VISION hypnosis [3] website to enjoy Free hypnosis videos,
articles, and newsletters.

Links:
------
[1] http://www.neuro-vision.us/Products/NeuroVISIONAppetiteDvd.htm
[2] http://www.neuro-vision.us/Products/ExerciseMotivationHypnosisCD.htm
[3] http://www.neuro-vision.us/

Get Started Exercising Now

2009-04-17T12:06:00.001-07:00

So you're overweight, "fat"-to be honest-and you want to start
exercising. Before you take off like an overlarge airplane and start
preparing for the Olympics trials, stop right there.

You may have it all figured out by now, after checking with your
friends, the media and finally that fickle fiend known as the bathroom
mirror, that a regular exercise program is the only way to fly when it
comes to permanent weight loss. That entails working out or otherwise
flexing your physical and psychological muscles on a regular basis,
perhaps three times a week, or maybe even once per day.

But therein lies the rub. How do you get started? How often do you
exercise? Most importantly, if you've been very sedate or at least
somewhat off your feet for awhile, what's the safest way to begin an
effective, weight-loss centered exercise program?

Beginning a Righteous Program - Realistically

First of all, follow the old saw about consulting with your doctor.
Don't start thinking you can just begin running around the block.
That's why the medical profession exists, to advise and keep you safe.
Your doctor will recommend specific types of exercise tailored to fit
your own individual lifestyle, personal health needs and concerns. But
you don't need to make it entirely clinical when you begin an exercise
program.

Most importantly, you need to pick something you're going to stick
with. What do you like in the way of sports? If you're
people-oriented, you should look into joining a team sports program of
some kind in your area, one created for adult participation. You can
look for a local softball league, take a beginning aerobics class at a
fitness center, or play regular games of basketball at a gym with your
buddies. And then there's golf, the perennial favorite of people who
want to perform fun and interesting mild exercise. All you have to do
is motivate yourself and perhaps some friends to get started. Or if
you're a loner, you can take up an individualized sport such as
bicycle touring, which can also be done in small groups, or laps
swimming at your community pool.

And if you like to be around a humungous amount of people, how about
mall-walking, one of the latest in adult and family mild fitness
trends, or the more traditional act of partner dancing, which you can
do at all kinds of gathering places such as local taverns, senior
centers, community halls and social clubs. There's an almost infinite
number of places you can go and groups you can join. Just pick one,
and remember to start out with a breezy, fun and easygoing attitude.
You're not punishing yourself; you're picking up on a lifelong habit
of moving your body for health purposes. You'll feel better, look
fitter and maybe meet new people while you're dropping those needless
extra pounds.

But be realistic, and work with your doctor. You want to aim for
something fun that you'll keep committing to doing regularly. If it's
something you hate, perhaps such as running on a track, climbing
stairs or using what seems to you to be boring exercise equipment,
forget it! Don't spend all your money on something you can't keep
doing because you feel guilty, or think you have to punish yourself
into exercising. Be sure you like what you're going to do before you
get started. Simply walking around the block is a very inexpensive and
potentially fun way to go from a sedentary state to a beginning new
level of much better health and fitness. You must start with something
easy and simple if you haven't been exercising for decades, and you
should gradually increase your level of activity as you feel
comfortable with it. Move by inches, not by miles.

Are you a morning or an evening person? If you're the former, plan to
work out in the morning, and if you wake up later in the day, do your
routine more near twilight. Also, as your doctor will tell you, start
with a small window of time, perhaps only fifteen minutes at first,
and slowly increase it every other day or so. In order to achieve a
higher level of fitness and to lose weight, you must perform whatever
exercise you choose at least three to four times a week. This is
better at first than every day, as a rest may be needed between
workouts to give your aching muscles a chance to soothe themselves and
heal before you bravely saunter forth again or head back merrily to
the gym.

Eventually, you can try exercising every single day, anywhere from
twenty minutes to a full hour. But especially at first-and that may be
for several months-don't push yourself too hard. Don't go all out, and
get frustrated because you can't keep it up. You don't have to be a
college athlete, and you can seriously hurt your heart by pushing too
hard or overdoing it. Remember, you're doing this for fun, for health
reasons and to feel good about yourself. Don't try to become an
"athlete" unless you think that will be something you'll want to
commit to on a much more rigorous schedule. Later!

Easy Exercise Comes - Naturally

Americans tend to think of exercise as more their duty than as a part
of their culture, or "way of life." But it's a true lifestyle
preference. Throughout the world, many forms of regular exercise are
taking hold of whole general populations. Take walking, for example.
In Europe, people are flocking to their local well-developed public
hiking trails, and there's quite a few of those spread across the USA
as well. Walking of a moderate type is called Volkssport in Europe,
and it's really been around for many centuries.

Easy-going exercise such as walking continues to stave off heart
disease, osteoporosis, high cholesterol and many types of cancer, as
well as taking care of most of your belly flab. It doesn't sound like
much, but it will really tighten your whole body up. Your legs will
especially benefit, and your buns will automatically grow firmer as
you stroll. Not to mention that the worst investment you need to make
is a pair of comfy, sturdy sensible shoes, preferably made of leather
or canvas with rubber soles.

You may think that yoga is some uncomfortable form of Eastern
self-punishment and mysticism, but it's not. Yoga is great for toning
your body, as it's extremely gentle when done correctly. It combines
traditional breathing and relaxation techniques with simple
stretching. It's good to use yoga during a weight-loss program when
you're sedentary, as it's very easy on your body, you don't have to
repeat the same exercises every day, and it requires a minimal time
commitment.

Yoga can be used in conjunction with a more rigorous exercise program
to help maintain your overall state of fitness. "Yoga doesn't take
over your life, it enhances it," says Alice Cristensen, founder and
executive director of the American Yoga Association.

Continuing Your Program - Goals and Motivation

Okay, so you've gotten started, but what does all this have to do with
watching your weight? To keep on schedule with this as your original
goal, you also have to keep that commitment to lose enough poundage to
be a healthy, happy and physically fit person.

First of all, you have to figure out exactly what you're expecting to
accomplish. Are you looking for optimal health, or do you really want
to fit into slinky clothes better? Either way, you're going to have to
set goals and try to attain them as you go. It helps to clearly keep
in mind what you're aiming for, and it helps to visualize yourself at
your ideal weight several times a day. This image impresses itself
upon your subconscious and inwardly motivates you to continue your
program with a bulldog's sheer tenacity and motivation. You want that;
whatever happens, you don't want to stress out and quit. Try looking
at old photographs of yourself at your ideal weight and picturing
realistically what you'll look like when you're back there again.
Don't expect the Fountain of Youth, but you'd be shocked how close you
can get to your mental picture, and how good you're going to feel as
you move your body, eat less liberally and become fit and not fat.

Also, you should make a brief list of the five major reasons you're
embarking on an exercise and weight-loss program. Do you want to bring
down your blood pressure? Does being fat make you feel too old? Do you
want to attract someone new in your life? When you sit in your car,
does your stomach practically turn the steering wheel? Make it a point
to carry this list with you wherever you go, and when you get in the
mood to quit and give up, whip it out and read it aloud, saying to
yourself that this is what you really want.

You must also remember to keep it simple when you're losing weight. In
most cases, burning more calories than you ingest is the biggest
concern. You have to expend approximately 3,500 calories to lose one
pound of adipose fat tissue. Water weight doesn't count, and that's
what a lot of people lose at first. Also, the important thing about
exercise is that you can eat almost normally and still lose the weight
at a healthy and reasonable pace. If you don't exercise and try to
lose weight, you'll be tempted to embark on a starvation diet. This
has been shown to make you lose lean muscle mass instead of fat in
most cases, and although you'll drop some pounds, they may be the
wrongest ones. Chances are that if you're unfit while you're losing
weight, you'll get physically tired, sleep less, become overly
emotional, and stress out and become extremely irritable. It simply
isn't healthy to do it that way, so you need at least a moderate
exercise program.

Try keeping a journal of your progress every day, and consult with it
when you want to know how far along you've come. You can also use it
to gauge how you're doing, and whether or not you're losing weight at
a reasonable pace. Congratulate yourself every time you ate the right
thing, kept to your walking schedule, or didn't give in to temptation
that day by making a brief note about it. Read the journal to inspire
you about what you're doing whenever you feel the urge to let go.

Meanwhile, as you chart your progress, take the time to reward
yourself for everything you're doing right. Ignore occasional slipups,
and don't let them bother you. Move on and motivate yourself by going
to a movie, taking a break from work, going to the beach or whatever
floats your boat. Don't reward yourself with food, ever! Find other
methods of loving life and use them. Treating yourself manifests your
brain's reward system and keeps you striving toward your goals.

Don't forget to share any successes or failures with your friends and
family. Tell them all about how proud you are of the new lifestyle
choices you're making, and share in their enthusiasm. They want you to
be healthy and go on living, and so do you. But some of them may worry
that you're starving yourself or are in a state of denial. Reassure
them, and proceed carefully with your healthy diet and exercise plans,
while always knowing that it's exactly what you need to do to look
better, feel stronger and live longer.

Easy Dieting Tips to Live By - Starting Now

• Never eat after 7 pm. Studies prove that your body's metabolism
begins to shut down in the early evening. It needed fuel to function
earlier, but at night you're getting yourself ready to fall asleep.
Eat the bulk of your daily food intake around noon-that's when you're
burning the most calories. But if you work nights, do it the other way
around, of course. It's not the time of day that's important; it's the
fact that your body is well-adjusted to a cycle where it doesn't burn
many calories before and during bedtime.

• Americans are used to eating super-sized meals, so learn to limit
your portion size. Eat smaller meals five or six times a day instead
of the standard three huge ones, and grab healthy snacks like
vegetables, fruits and yogurt in-between. You want to prevent any
binging or "pigging out" that could occur. Eat modestly, but often,
and be sure to drink plenty of healthy fluids-mostly, pure cool water.

• Limit your intake of saturated fats, sugars and any other
substances in food proven to add empty calories to your daily diet.
Don't drink any pop or sodas at all as they're very bad for you
generally, being full of chemicals. Diet sodas tempt you into drinking
the sugary ones, and all soda pop robs water from your system and
makes you thirstier. That can lead to eating more food.

• Eat lots of vegetables and fruits. You might want to go easy on
some of the higher-calorie fruits such as starchy bananas, and don't
eat lots of high-fat avocados. But in general veggies are a dieter's
best friend. You might want to always eat your veggies with some meat
protein to curb any histamines that might ravage your system and make
it harder for you to breathe. Also, eating plenty of veggies kills the
hunger signals from your brain, due to their sheer bulk and fiber. And
the nutrients in fruits and veggies will increase your physical
strength. Eat your spinach!

• Also eat lots of whole grains, which provide antioxidants that
fight cancer and help you feel satisfied in a manner similar to that
of eating veggies. But whole grains are even more filling, and help
you digest your food. You want to eat plenty of fibrous foods, plus
drinking lots of water, to flush toxins left over in your body from
the dieting completely out of your system.

• Take a healthy multivitamin. Don't go overboard and try to take
everything, because some of the substances we need interact
non-positively and can cause chemical imbalances. Consult with your
doctor and see what's recommended nowadays. One good wholistic
multivitamin and mineral supplement-not a megadose of potentially
harmful chemicals-can improve your skin, hair, overall appearance in
general, and also your chances of managing on a little bit less food.

Lastly - Remember This

Please remain consistently aware of one thing: these are radical,
life-changing choices that you're making each day and night, and
you've got to stick with them. Not everyone else in the world is going
to live this way, but many people are and it's a sensational start!
Think that you really have no choice, if you want to go on living for
many long years and be vibrant, strong and healthy. Realize that your
loved ones truly need you, and that the right thing to do is to take
the best possible care of yourself. Tell yourself that with honest
compassion, every single waking moment of your entire life.

SIDEBARS

First sidebar: Please Make Your Kids Exercise!

America's children are routinely both terribly inactive and physically
unfit, which means the USA will face ever-increasing health care
costs, reduced workplace productivity and a more restricted and
undesirable quality of life.

Nowadays, TV, computers and their accompanying video games are
replacing the physical sports and activities children used to play
that enabled them to frequently exercise. Obesity, heart disease, high
blood pressure and diabetes are becoming hideously prevalent among
today's modern kids. Fitness has become an anachronism for many of us,
and we must continuously strive to get our children moving, running
and laughing with each other before they succumb completely to
unhealthy lifestyle patterns.

Researchers have found an existing relationship between the amount of
TV watched and a child's accumulated body fat. A healthy diet and
vigorous exercise are needed as much by our nation's children as they
are by their sedentary and underactive parents. You should know
exactly what's appropriate for your child and how to instill the fun
and repetitive behaviors that create a lifetime of pleasure and good
health. And you must become a lasting, visible role model by
demonstrating these capabilities outwardly, or they won't take hold
with your child.

There are basically two types of exercise the experts want you to
consider. Aerobic exercise burns fat, and it can be very fun and
involving for all ages. It causes rapid increases in your child's
breathing and heart rates, and must be performed over at least a
twenty-minute time period. It takes that long for your child's body to
start burning its stored fat reserves. Aerobic exercise includes most
team sports such as basketball, soccer, hockey, rowing, swimming, and
running. It also includes individual sports such as bicycling,
cross-country skiing, jogging, karate, rollerblading, tennis, and fast
walking. (Continued on next page)

Second sidebar: Please Make Your Kids Exercise! (Continued)

Anaerobic exercise causes a short burst of exertion followed by a
brief rest, and tends to develop stronger muscles. It complements the
fat-burning aerobic exercise. This includes weight training and
strength training, such as that done with free weights or standing
equipment, and standard "training" exercises like pushups, crunches,
pull-ups and other such floor exercises.

Most healthy children have little trouble working out on a twenty to
thirty minutes, three to four times a week basis. But if your child is
overweight and sedentary, he or she needs to begin on a similar
schedule to that of a sedentary adult. You mustn't let your child
overdo it, either! Use the talk-sing rule. If while exercising, your
child cannot sing but can still talk, he or she is moving around at a
proper rate of pace.

Children need to imitate their parents and older siblings, and that
means you must personally take on physical activities in front of
them. Use family participation to stress the rules of active fitness,
stressing variety, freedom and joy. Avoid overly regimented and
competitive activities, and show your kids that being active is fun.
Plan outings that involve long walks, such as going to the zoo or a
national park, and encourage them to play extended outdoor games and
easygoing supervised organized sports.

Our children are the blue-ribbon prizes of a well-lived existence, and
need to be taught a lifelong appreciation of good diet and physical
fitness. How can we idly sit by and take no action when the quality
and decency of their lives is what's truly at stake?

_By: *Karen Cole Peralta*_

*About the Author:*

Executive Director and President of Rainbow Writing, Inc., Karen Cole
Peralta writes. RWI at www.bookauthorswriters.com [1] and
www.rainbowriting.com [2] is a world renowned inexpensive professional
freelance book authors, ghost writers, copy editors, proof readers,
coauthors, manuscript rewriters, graphics and CAD, publishing helpers,
and website developers international service corporation. And Four
Seasons CDROM Store sells inexpensive cds: fun arcade games, business
and e-book software and computer learning tutorials, all state of the
art, at www.cdrommarket.com [3] .

Links:
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[1] http://www.bookauthorswriters.com
[2] http://www.rainbowriting.com
[3] http://www.cdrommarket.com

Boost your Metabolic Rate by Exercising

2009-04-17T12:05:00.010-07:00

There are a number of ways you can boost your metabolic rate.
Exercise, diet and lifestyle are all important areas in which you can
make changes and increase your metabolism. In this article I will
discuss how an effective exercise plan can help improve your
metabolism, how to implement such an exercise plan and the additional
benefits of maintaining such an exercise plan.

Exercise is a great way to boost your metabolism because it burns
calories both immediately and also keeps burning them in the long
term. The actual act of exercising will burn calories and over time
your body will adapt to your exercise regime and burn an increased
number of calories overall. Exercise can be split into two types both
of which assist your metabolism in different ways.

1) CARDIOVASCULAR EXERCISE:- Cardiovascular exercises include;
cycling, running and swimming. Alternatively, you can try a sport such
as football or tennis. Basically, anything which gets you moving and
gets your heart pumping can be classed as cardiovascular exercise. The
key is to find something that is fun and that will keep you
stimulated. Cardiovascular exercise helps boost your metabolism by
teaching your body to burn fat whilst exercising and over time whilst
resting aswell.

2) WEIGHT TRAINING:- Weight training includes; chest presses, shoulder
presses and lateral pulldowns. Basically, anything which involves
lifting relatively heavy weights for 8-12 repetitions in order to
build muscle mass can be classified as weight training. With weight
training you need to be a little more careful than with cardiovascular
exercise because there is an increased risk of injury. Start with
weights that you are happy with then increase them slowly. If you are
unsure about anything ask for advice from one of the trainers in the
gym.

The actual act of weight training burns few calories (in comparison
with cardiovascular exercsie). However, weight training will lead to
an increased muscle mass over time and maintaining your muscles will
burn an increased amount of calories in the long term. You must be
aware that the additional calories that you will burn as a result of
having bigger muscles will not be substantial. Therefore, you need to
make sure you combine your weight training with cardiovascular
exercise to achieve the best results.

Ideally, you should try and train three or more times per week with
each session consisting of an equal mixture of cardiovascular exercise
and weight training. If you have time to do more then that's great but
try to make sure you perform at least three hours training per week.
As I stated above, if you are having difficulties with any areas of
your training visit the closest fitness centre and discuss these
difficulties with one of the trainers. Tell them what you are trying
to achieve with your exercise program and they should be able to set
you on your way.

Apart from metabolism boosting benefits there are a number of other
advantages you will begin to notice from an improved exercise regime.
These include;

1) INCREASED ENERGY LEVELS:- The strength of your heart will increase
as a result of the increased cardiovascular exercise. As your heart
develops it will be able to pump a greater volume of blood through the
body, sending energy to where it is needed.

2) IMPROVED APPEARANCE:- As you lose fat and gain muscle the overall
appearance of your body will improve. Exercise will give your body a
more toned, defined appearance.

3) IMPROVED OVERALL HEALTH:- Regular exercise is believed to reduce
the symptoms associated with arthiritis, diabetes, high blood pressure
and more. It can also get your body's organs working more effectively
and improve your overall physical strength and power.

4) IMPROVED MENTAL HEALTH:- Apart from physical benefits exercise is
thought to improve mental health also. There are a number of theories
behind this. Some believe exercise allows you to empty your mind and
focus. Others believe the discipline associated with exercise helps
you organise your mind. Physical exercise is also believed to trigger
the release of chemicals which lead to a happy, elevated state of
mind.

Overall, exercise is a really important factor in improving your
metabolic rate. Physical activity can increase the number of calories
you burn at the time of performance and also lead to an increased
number of calories being burned in the future. Furthermore, the
related benefits really make it something that you should try. Have a
look at your daily routine, see where you can implement some
cardiovascular exercise and weight training then stick at it for a few
weeks. You will start to notice a boost in your metabolism and more.

_By: *Tom Parker*_

*About the Author:*

The Free Fitness Tips Website [1] provides readers with a free fitness
tip every day of the year. The tips include exercise tips, weight
loss tips and healthy eating tips. You can access these fitness tips
by visiting the Free Fitness Tips [2] website

Links:
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[1] http://www.freefitnesstips.co.uk/
[2] http://www.freefitnesstips.co.uk/

How To Get The Most From Your Bodyweight Exercise Routine

2009-04-17T12:05:00.009-07:00

Bodyweight exercise routines were developed so that an individual can
use their own body and movements to exercise as opposed to expensive
gym or weight lifting equipment. Instead of building strength and
endurance in just one area of your body it allows you to build it
throughout your whole body.

Many of the exercises are familiar ones, or a new "take" on an old
bodyweight exercise, but don't be fooled into thinking that it's not
effective because it is familiar. Many newer forms and methods of the
familiar exercises have been created as well as ideas for increasing
the difficulty level of the exercise; things like adding ankle or
wrist weights to your routine or different positioning of legs, arms
or hands can change the set of muscles being used.

So you have decided to use bodyweight exercises as your workout
routine? But how can you get the most from this routine?. These five
tips, when used consistently, will do just that.

First, be sure to use several cardio vascular exercises as part of
your over all bodyweight exercise workout. By alternating between
first cardio warm ups and stretches and then bodyweight exercises then
returning to cardio exercises you will naturally increase your heart
rate, exercise your whole body and stretch the muscles preparing them
for bodyweight exercises. One suggestion is to begin with a quick walk
prior to your exercise routing, but the most effective method is to
alternate between cardio, then bodyweight, returning to cardio and so
forth. Exercises to best achieve a higher heart rate as well as to
stretch and lengthen muscles are: stepping while rotating your arms,
lunges with windmills or punches which alternate sides, marching in
place, jumping jacks or jump rope, knee lifts, or front kicks.

To achieve the best possible fat burning results, break your exercise
routine into two or three short segments. Try to implement a 10 minute
routine while at work as opposed to a visit to the coffee pot. You
will definitely return more revitalized.

Another technique as part of your routine workout that will help you
achieve more results from your bodyweight exercises is using timed
circuits. Timed circuits are "a series of exercises, performed one
after the other, with little rest in between, according to the
International Sports Science Association. This method is the one used
by the British Royal Marine Commandos, many professional gymnastics
and trainers.

To perform timed circuits you simply do a bodyweight exercise a
certain number of times in a specified period of seconds. For example,
thirty pull ups in thirty seconds would be a timed circuit bodyweight
exercise, and then you would continue on to the next exercise and do
it also a certain number of repetitions in a specified period of time.
To achieve the best results of a timed circuit routine you need to the
number of repetitions that you complete, without increasing the period
of time to complete it.

A third tip for making the most of your bodyweight exercise routine is
to keep a training log. Be sure to include the date, time, number of
repetitions, time of repetitions and cardio exercise routines, and a
start and stop time. This will allow you to do several things: track
the exercises; the total workout time also and provide you with the
information needed to determine when an increase is appropriate as
well as how to vary your routine. Training logs are available online,
(however some require you to join to use); you can create one on your
spreadsheet program, or you may purchase one in a bookstore or online
at Amazon.com such as The Body Minder and Exercise Journal, by Francis
Wilkins; or The Ultimate Workout Guide by Suzanne Schlosberg.

The last tip is easy and fun. Vary your routine; don't perform the
same familiar exercises over and over again. Many people from beginner
to professional are familiar with over 25 standard exercises, many of
which include variations on Jumping Jacks, Pull Ups, Sit Ups and
Squats. Try some of the more advanced bodyweight exercises such as the
Russian Twist, Hindu Pushups, and Burpees. You can also add variety to
your bodyweight exercise routine by: changing the weight, leverage or
resistance of a specific exercise, recruiting an exercise partner, and
renting videos.

Using these tips can make help you achieve the maximum results
possible in your bodyweight exercise routine and you don't have to
spend hours at the gym slaving away at weight lifting equipment or
purchasing expensive equipment for your home. It only takes minutes a
day with a consistent bodyweight training program and these tips to
increase your metabolism, increase and build muscle.

_By: *Kevin Gianni*_

*About the Author:* Kevin Gianni is an internationally recognized
health advocate, author & film consultant. He has helped thousands of
people take control of their own health naturally. To find out more
about Bodyweight Exercise [1], you can get a Free report "The 10 Best
Bodyweight Exercises for Strength and Toning" by visiting Renegade
Bodyweight Exercises at http://www.RenegadeBodyweightExercises.com
[2].

Links:
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[1] http://www.RenegadeBodyweightExercises.com
[2] http://www.RenegadeBodyweightExercises.com/

Why Exercise?

2009-04-17T12:05:00.007-07:00

I wish I could tell you that I love exercising. Truthfully, I don't.
I didn't pack on 147 excess pounds because I liked exercising. What I
do love is the weight that I now maintain, the health that I feel,
and the clarity in my thinking. All of these are possible because of
healthy habits that lead to a happier, healthier life.

I've struggled with maintaining an exercise routine. My thinking is
that for only 30 to 45 minutes a day a few days per week, I get to
maintain my weight loss, feel stronger physically, mentally and
emotionally. Circumstances don't hit me and make me feel like a victim
of life just waiting. My weight loss has given me that! By exercising
for a few minutes out of the 24 hours per day that you are given is a
very small investment for the gigantic payoff of a happy life. If only
the stock market and our economy would pay off in a big way for such a
small investment!

To continue exercising, I need motivation. Through coaching, I was
able to come to the realization that 30 to 45 minutes per day a few
days a week gives me a happier, healthier life for the 23-1/2 hours in
the rest of my day. Now, that's a major payoff. That's my motivation.
Through coaching, you can find yours too.

Motivation is generated or dismissed in your head. So, here's some
ways to convince your head to get fit, stay fit, and invest in
yourself through exercise:

1. Exercise out of the gym. All activity and movement equals exercise.
Exercise is a mindset. Rather than drive around for 10 minutes looking
for the closest parking space, park in the last row where there are
virtually no other cars and walk to your store. You'll get there
quicker, burn less gas and burn more calories. While others are
mindlessly standing on the escalator or wasting minutes waiting for
the elevator, climb the stairs. Again, you'll be there while the
others are wasting their time and hanging on to calories they could
have burned. Look for opportunities to be active. Exercise doesn't
count as exercise if it is within the walls of a gym. Think of
exercise as all ways that you move your body.

2. Set an exercise goal. Decide that you'd like to participate in a
walk/run event, train for a long distance walk, work with a personal
trainer, increase your frequency or duration by a certain time. Give
yourself rewards for reaching your exercise goals.

3. Ban boredom. Who wants to exercise if you are bored? Mix it up. One
of the most popular television shows is celebrities that are learning
ballroom dancing. Many of them have toned and lost impressive amounts
of weight. Take dancing lessons to have fun and count as exercise.
Other fun forms of exercise can include bowling, snowboarding, Zumba,
swimming, water aerobics, walking your dog, or even laser tag. Rather
than think of exercise, think about exercise combined with fun. Actual
physical activity isn't boring at all. How you do it though can be.
Reframe exercise as exercise combined with fun.

4. Exercise Multi-Tasking. While you're exercising, watch your
favorite recorded television shows or dvd. Listen to audiobooks only
while you're exercising. Load up your iPod or MP3 player with your
favorite motivational songs. Listen to those tunes only while you're
exercising. There are video games that you can dance to that
definitely work up your heart rate as exercise. You'll forget your
movement counts as exercise because you'll be having so much fun.

5. The more the merrier - bring a friend. Exercise with a friend,
coach or personal trainer. Anyone to make it fun, share the
companionship of exercising together plus the bonus of accountability.

6. Turn challenges into successes. Does your vacation give you an
excuse to put your exercise routine on hold? Do projects at work
derail your workout time? Does weather put the freeze on your regular
activity? Deepen your commitment to yourself and exercise routine by
looking for opportunities to move. Look for ways to incorporate
activity into your vacation, set limits for your work projects, bring
your exercise and activities indoors. You'll strengthen your
commitment and exercise muscle into a no-give dedication to your
health.

7. Exercise Stars. After you've worked out and felt great, write it
down. Start a journal or log with your thoughts after a work out. Use
images of past successful exercise experiences to remind yourself how
great you feel. When motivation is questionable, pull out your notes
of past exercise sessions to remind you of those powerful positive
feelings.

I can't say that I'm in love with exercise. I've made friends with it
and I like it. What I am in love with is my life following weight
loss, maintaining my weight, feeling happier, stronger and healthier
than ever before in my life. All of that for a mere 30-45 minutes per
day? Now, that's an investment and dividend payoff that gives and
gives the other 23-1/2 hours in your day. Exercise is the investment
that keeps on giving all through your day. An investment in yourself
is the best one of all.

_By: *Cathy Wilson*_

*About the Author:*

Cathy Wilson is a weight loss life coach. Cathy lost 147 pounds six
years ago. Her passion is helping clients achieve their weight loss
and life goals. Cathy works with clients to create a weight loss life
plan that is customized to each client. Cathy is a member of the
International Coaching Federation, International Association of
Coaches, and Obesity Action Coalition.
Visit Cathy's website:
http://www.LoseWeightFindLife.com [1]

Links:
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[1] http://www.loseweightfindlife.com/

These is Why Pilates Sample Exercises are so Important

2009-04-17T12:05:00.005-07:00

Pilates sample exercises are specially performed on Pilates mats.
They are designed to build familiarity with basic Pilate's
exercises. These exercises are useful to develop muscles and get
core strength of your body parts. These Pilates sample exercises
provide flexibility and stability.

Pilates sample exercises help you to build balanced and flexible
routine; these exercises are mainly focus on muscles of your body.
These exercises are also useful to get better abdominal support.

Pilate's sample exercises can be modified according to user's
fitness requirements, these modifications will depend on the fitness
level of the people. The selection of Pilate's sample exercises
will depend on the fitness requirements of the users. These exercises
are performed under the instruction of trainers.

modification of Pilates sample exercises is essential to make these
exercises easy and effective. These modifications make exercises much
less difficult to perform. Reducing physical limitation of people is
another advantage of these Pilates sample exercises. These
modification are done under the observation of trainers, trainers will
guide you to perform exercises in a better and effective way.

Warm up is essential to perform these Pilates sample Exercises, warm
up usually done well before any strenuous exercise. Warm up is
essential to make exercise smooth and easy.

There many kinds of Pilates sample exercises such as angle arm, pelvic
curl, pelvic clock, etc. These exercises are performed on the
Pilates mats. Pilate's exercises are useful to show you how to
move the arms and shoulders without affecting the back and ribcage.
These exercises are useful to get complete toned body posture. These
exercises are useful to improve stability of your body and help you to
get wide range of motions.

Pelvic clock is an example of Pilates sample exercise; this exercise
is useful to perform body movement in any direction. These movements
of exercises will guide trainees to perform exercises without
stressing their abdominal muscles. These exercises will teach users
to separate the movement of the hips from the movement of legs and
hips sockets.

Pelvic exercise is an example of Pilates sample exercise; this
exercise is a warm up for your spine and abdominal muscles. These
exercises are very effective and useful. This exercise is also
useful to get balance between the two sides of the body.

Imprinting is another basic Pilate's exercise; it is most effective
and relaxing exercise. This is very good exercise technique to perform
before any exercise routine. Stress reduction is very good advantage
of these Pilates sample exercises. This exercise is a perfect way to
start your Pilates sample exercises routine. This exercise helps you
to relax your spine and settle your body. This exercise is quick and
effective technique to reduce stress.

There are many resources are available to perform these Pilates sample
exercises

Such as books, DVD's, websites etc. these resources will tech users
to perform Pilate's exercises. They are most popular among fitness
centers and gyms.

These resources will help users to find their best Pilates exercises.
Pilates sample exercises are simple and easy to use. These exercises
are suitable for each age group of people.

_By: *Muna wa Wanjiru*_

*About the Author:* Muna wa Wanjiru Has Been Researching and
Reporting on Pilates for Years. For More Information on Pilates Sample
Exercises, Visit His Site at Pilates Sample Exercises [1]

Links:
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[1] http://www.merpetsales.com/pilates/Pilates-Sample-Exercises.php

Exercise Motivation Created Through Hypnosis

2009-04-17T12:05:00.003-07:00

Staying trim and healthy is crucial for most people --- which is why
setting up an exercise regimen is so crucial. According to research
studies, only two core varieties of exercise are usually successful;
as a result, it is crucial to take care in choosing the type of
exercise you do.

Since so many people have trouble with the motivation to exercise,
choosing the most efficient kinds of exercise is critical, due to the
fact that the less time you spend exercising - and the less time you
throw away on exercise that is not efficient - the more likely you
will be to continue to exercise and therefore to reach your personal
weight and strength target.

The first type of exercise that has been consistently shown to assist
people to lose the pounds and get healthful is progressive resistance.
In sum, progressive resistance is one type of strength training. It
functions by progressively ramping up the amount of weight that you
lift, the number of sets, and number of repetitions performed. As a
result, your muscle fibers are not strained or subjected to damage -
instead, they slowly and steadily strengthen without any setbacks.

Our second type of exercise that was studied thoroughly is
cardiovascular training. This name is given to any type of exercise
that gets the heart rate up to 60 - 85 percent of its maximum. Some
examples of cardio training may include jogging, jumping rope,
aerobics, or running on a treadmill, as well as other types, but it is
your choice.

Even though progressive resistance and cardio training by themselves
have been discovered to be highly efficient kinds of exercise, we now
know that the combination is the best bet for achieving success. If
you combine both progressive resistance and cardio training, you will
strengthen muscle groups and develop whole-body endurance. According
to a recent study, exercisers who performed both cardio and
progressive resistance during a two month time period lost 45 percent
more weight than exercisers who did cardio training or progressive
resistance alone.

Just as crucial as the type of exercise you perform is, the way in
which you exercise is also vital. It no doubt will be unsurprising
that being consistent is what you should seek. Exercising irregularly
may strain your muscles and will probably not assist you to build
strength and endurance. In addition, it is unlikely to improve your
overall health. According to most researchers, the ideal routine is to
exercise for 40 minutes to an hour 3 - 5 times per week.

Unfortunately, it turns out that for a significantly sized percent of
people, getting enough exercise is not as simple as dropping in at the
health club 3-5 times every week or listening to what scientists
write. For this group of people, the motivation to exercise is the big
issue - this group of people simply doesn't have the motivation to go
to the gym. Actually, they might resist all exercise, which can lead
to problematic anxiety.

Nobody knows what percentage of the American population has to deal
with problems with the motivation to exercise, but researchers say
that up to 20 to 40 percent of people say that they "hate" or "dread"
exercise. An even larger group of people might have milder exercise
motivation problems, feeling that even though it is relatively simple
to commit to an exercise routine for a short period of time,
motivation eventually disintegrates, leaving them back where they
started - out of shape and overweight.

If you happen to be the kind of person who struggles with the
motivation to exercise, fortunately, there are some easy methods to
handle the struggle. In a recent study, volunteers who needed to begin
an exercise program received a brief learning program that aided them
to choose the right kinds of exercise, were provided with a therapist
who specialized in exercise motivation, and received a brief series of
sessions with a hypnotist. After six months, they were re-evaluated.
Surprisingly, it turned out that over 85 percent of the participants
had adhered to an exercise program during the entire six months. Even
better, they generally lost an average of 15 more pounds than the
control group.

If you are interested in this study, it could make sense to
investigate the possibility of finding a motivational therapist, habit
control therapist, or counselor who specializes in hypnotherapy. These
types of therapists are provided with special training in aiding
people to overcome anxieties, develop the motivation to exercise, and
reinforce the development of good habits. Another possibility for
exercise motivation is self-hypnosis - which is a simple and
inexpensive practice that often helps individuals develop control over
their own unconscious powers of motivation.

Hypnosis therapy and self-hypnosis are safe ways of increasing
motivation that are proven to be successful in the case of exercise
motivation. Hypnotherapy works by making use of hypnotic relaxation to
elicit the abilities of the unconscious to influence behavior
modification and habit development. Hypnosis therapy is a good choice
for people who are exercise adverse because it is able to help
increase the drive to get healthful and lose the weight easily and
effectively.

_By: *Alan Densky*_

*About the Author:*

Alan B. Densky, CH specializes in all forms of weight loss through
hypnosis [1], including motivation theory [2] CDs since 1978. Visit
his Neuro-VISION self-hypnosis website and enjoy Free hypnosis
newsletters, articles, and videos. http://www.neuro-vision.us/

Links:
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[1] http://www.neuro-vision.us/Products/NeuroVISIONAppetiteDvd.htm
[2] http://www.neuro-vision.us/Products/ExerciseMotivationHypnosisCD.htm

Seven Tips to Beat Back Exercise Burnout

2009-04-17T12:05:00.001-07:00

e most powerful things we can do to eliminate stress is to exercise.
When we exercise, we release feel-good endorphins and we strengthen
our immune system. We also feel less anxious and more fit.

Studies also show that exercise is also how we energize our brains.
Biologist John Medina's book, "Brain Rules: 12 Principles for
Surviving and Thriving at Work, Home, and School," points out that
being on the move helps us think more productively. But what happens
when exercise burnout strikes? Several studies have found that what
leads to exercise burnout includes boredom, too little time, or too
many competing obligations that push exercise off the high-priority
list.

Here are seven tips to beat back exercise burnout:

1. Vary your routine. Choose working out on the stretching machines
one day and then pick weights the next. Skip one day of aerobic
exercise for a weightlifting session. Varying your routine staves off
boredom, while also exercising different muscle groups. Make a weekly
list of varying exercise routines.

2. Vary exercise times. Exercising at the same time of day can lead to
boredom. The same exercise routine can also backfire if competing
obligations take over that time frame. You can be flexible about when
you exercise and even how long you spend exercising. Break up your
practice of a 30-minute morning workout into two smaller workouts, one
in the morning and one toward the end of the day.

3. Take an exercise class. Take an exercise class to vary your
exercise routine. Gyms and local community centers offer classes.
Choose the one that fits your budget, because you don't want money to
become a reason to avoid exercise. Exercise videos also can be a
lively way to change your routine

4. Exercise with a friend. Mingling with others and chatting while you
exercise with other exercisers at the gym or when you go on walks
keeps you interested. Feel free to share your ideas for changing the
routine and you can get creative about changing your schedule if other
obligations arise.

5. Don't skip a good night's sleep. A lack of adequate sleep can play
a strong role in exercise burnout, because exhaustion creates stress,
fatigue and a lack of focus. A lack of focus can also lead to exercise
injuries. Ease into a good night's sleep by avoiding exercise late at
night.

6. Stretch. Stretching exercises before, during or after your exercise
routine will keep you limber and less likely to experience minor
exercise injuries. If you find yourself working late, take a standing
or stretching break to do a few exercises in your office before you
get back to work.

7. Take an exercise break. A break from exercise will help you steer
clear of exercise burnout. Take a day or two off, and call it an
exercise vacation. You'll return to your routine stress-free, rested
and re-focused, and if you return to your regular regime, your fitness
won't suffer.

_By: *Ruth Klein*_

*About the Author:*

Ruth Klein is a branding, marketing, publicity and time management
consultant to law firms and business professionals ranging from solo
entrepreneurs to the Fortune 500. As an award-winning business owner
with a master's degree in clinical psychology, Klein brings her
unique, results-driven insights, expertise and practical solutions to
her law firm clients. For more information, visit
http://www.ruthklein.com [1] .

Links:
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[1] http://www.ruthklein.com/

Quickly Blast Away Your Fat and Get In The Best Shape Ever Using These Secret Multi-Joint Exercises

2009-04-17T12:04:00.007-07:00

Let's face it, we all want to be in shape and catch someone's eye.
None of us like putting on our clothes and seeing our tummy hang over
our jeans or our arms looking like a set of bat wings. With
multi-joint exercises, you'll be able to blast away fat at record
speed, as well as get your chest, abs, shoulders, back and arms into
the best shape they've ever been in your life.

When you want to find a way to build strength and fire up your
metabolism to burn away all that fat, it is best that you concentrate
your exercise routine on including exercises that deal with many
joints at the same time. With a perfect foundation, you'll be able to
add lean muscle as well as burn fat. To do this, it is very important
to know many single-joint and multi-joint exercises.

What exactly is the difference between single-joint and multi-joint
exercises?

Single-joint exercises usually work and engage muscles that surround
and focus on one moving joint. An example of this would be a bicep
curl because it only moves the elbow joint. Multi-joint exercises are
those that engage in rotation around many joints. Multi-joint
exercises are said to stimulate how our body both works and plays.
Many of our daily movements require multi-joint exercises.

This is precisely why we need to use multi-joint exercises, simply
because they determine how our body works and moves. With daily
activities, our bodies don't just use one muscle or one joint at a
time. Something as simple as walking is a multi-joint activity. Though
walking isn't complicated, it involves every joint and muscle in our
lower extremities.

Why are multi-joint exercises important in a regular exercise routine?

1. Time efficiency. Multi-joint exercises are able to save you time
that you have to spend in the gym working out. Because these exercises
are able to allow you to engage in many muscles and joints all in the
same exercise, you are able to work more of your body, decreasing the
amount of time you have to spend.

2. High metabolic cost. That's right! Doctors have even been able to
prove that multi-joint exercises get our metabolism working 30 to 40
percent higher. As you work more muscles at the same time, you are
able to burn more calories while your metabolism rates are high and
pumping.

3. Helps to train our neuromuscular system. Having a steady and
healthy neuromuscular system is able to improve our balance. Whether
you plan on walking across the tightrope in the circus or just walking
down the street, balance is important. Because multi-joint exercises
use many muscles and joints at the same time, your body learns how to
work together with the many parts that makes it.

4. They're more fun. Who said working out couldn't be fun? With
multi-joint exercises, you are able to tone and shape your body while
having fun with it. You don't have to stick to the boring sit-ups or
crunches. With multi-joint exercises, you can take pleasure in doing
simple exercises while adding a little spice to them.

5. Variety, variety, variety. We all want to be able to have some sort
of change in our lives. Start with your exercise program! If you
incorporate multi-joint exercises into your routine, you are able to
do many different types of exercises each day. Change and variety is
good, especially if you want to have fun while getting into shape.

Here are some effective multi-joint exercises:

Squats: Squats, as dreaded and boring as they may be, help to build
powerful and strong thighs and hips as well as toned a toned back,
shoulders, arms, and chest.

Deadlifts: This exercise uses joints throughout the whole body. They
are able to work both your lower and upper body muscles.

Leg Presses: These exercises are used to work the hamstrings, quads,
and your glutes. With these, you'll be able to have toned legs and a
firm butt!

Front, Side or Reverse Lunges and Stepups: These exercises are able to
work each and every leg muscle. These can get quite boring, so try
doing all three types of lunges. A lunge requires you to drop your
knee 90 degrees to the ground.

Bench Presses, Dips and Pushups: All of these exercises add muscle to
the shoulders, back, and chest as well as the triceps. They are able
to work most of your upper body muscles.

Overhead Presses: These exercises are great for working out your
triceps and shoulders.

Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: As you do these
exercises, your back and bicep muscles will grow. You are able to work
out your back as well as your arms.

Upright Rows: Upright rows are great for exercising the shoulders as
well as the upper back.

So when you really want to blast away fat and get your abs, chest,
shoulders, back, and arms in their best shape ever then consider using
multi-joint exercises.

_By: *Steve Hochman*_

*About the Author:*

Steve Hochman is the founder and CEO of Next Level Fitness. O.C.'s
fastest way for you to get fit.
*Personal Trainer Orange County Ca, Irvine Personal Training, Weight
Loss* [1]
*Personal Trainer Orange County Ca, Irvine Personal Training, weight
Loss* [2]

Links:
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[1] http://www.NextLevelFitness.net target
[2] http://www.IrvineWeightLoss.com target

Blast Away Fat and Get Your Abs, Chest, Shoulders, Back, And Arms in Their Best Shape Ever Using Multi-joint Exercises

2009-04-17T12:04:00.006-07:00