Fitness 4 you

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The Benefit of Regular Exercise - Physical Activity For Better Health

2011-10-08T04:11:00.000-07:00

What is the difference between exercise and physical activity? Physical activity is any type of movement of the body that increases your metabolism and causes your muscles to contract. Examples of physical activity range from playing basketball to making beds. Exercise itself is actually a subcategory of physical activity. When you exercise, you are engaging in a structured program of physical activity intended to help you maintain or achieve maximum physical fitness, such as walking or rowing.
Choosing to exercise regularly at least three times per week results in numerous health benefits. The old adage "use it or lose it" definitely applies to exercising on a regular basis. When you neglect to engage in a scheduled exercise routine, your muscles become flabby and your heart and lungs struggle to perform. If you want to lose weight, cutting calories is only half the battle. Exercise firms your body and gives you the toned, fit appearance you want.
The benefit of regular exercise includes:
1. Lowered body fat, which helps you to avoid conditions such as diabetes, obesity and cancer.
2. Improved circulation, resulting in a healthier heart and blood vessels with a more efficient cardiovascular system overall.
3. More stamina, building your body up over time so that it uses less energy to perform the same tasks.
4. Enhanced flexibility, giving you a better ability to bend, twist and reach without injury, as well as improving your overall balance and coordination.
5. Strengthening and toning your entire body for greater strength and endurance and better posture.
6. Elevated endorphins to give you a better quality of life by reducing stress so that you sleep better and feel better.
An effective, regular exercise routine includes several stretching exercises to start so that your muscles are warmed up for activity. After stretching, twenty minutes of aerobic activity such as running or walking will burn calories and improve your cardiovascular health. Finally, cool down by performing a few more stretches. Add a few minutes of weight lifting or resistance training to your routine for improved strength and endurance.
Spending a half hour three times a week on exercise is a sure way to improve your health, fitness and well-being.

Lastly, if you're looking for a proven fitness program to help you lose weight, I highly recommend Truth About Six Pack Abs It gives you a step-by-step blueprint for both fully body exercises as well as nutrition.
http://www.healthfactsheets.com/truth-about-six-pack-abs

5 Things You Must Know About The Fitness Health Club You're Thinking Of Joining

2011-10-07T12:26:00.000-07:00

Rowing Exercise Machine - Health and Fitness Benefits of Indoor Rowing - Getting Fit the Easy Way

2011-10-07T02:17:00.000-07:00

There are very few pieces of exercise equipment that provide an overall body workout that is better than an indoor rowing exercise machine. This machine can provide a fitness activity that can be enjoyed all year-long, by almost all ages and has health benefits for everyone. There is such a wide selection of indoor rowing machines, from the fold-up portable to the larger floor models, that one is able to purchase a rowing machine for significantly less than the cost of a gym membership.
Using an indoor rowing exercise machine allows you to select the surroundings and atmosphere for your exercise routine. You can row in the quiet of your home with only the sound of the machine and your breathing present. You can put on a set of headphones with music or a recorded book and row until the recording is done. You can select to watch your favorite TV show or a movie to watch while you row. The choice is yours.
Rowing is a low impact exercise that can provide, not only an excellent cardiovascular workout, but it is also great for loosing weight and improving stamina. Calories burned by rowing will vary from person to person and will be directly related to the amount of resistance and effort involved. An average 20 minute workout for a 130 pound individual will burn approximately 125 calories. The longer the workout and the higher the resistance level, the more calories burned.
Additional benefits of fitness rowing include overall body toning; it is great for every muscle group, large and small, from the abdominals to the arms. Muscle, ligament and joint rehabilitation are also additional benefits that indoor rowing has to offer. Your ability to slowly increase tension on the machine over time gives the muscle, joint or ligament a gentle workout that can help the injured area regain mobility and strength at a steady pace. For arthritis suffers rowing can be a gentle and stress-free exercise for your joints. It is an easy way to keep exercise in your routine and enjoy less pain as a result.
Another benefit of an indoor rowing exercise machine is stress reduction or relief. If you have a busy day, where you run from one thing to the next, being able to grab a few minutes a day of this soothing, relaxing, repetitive motion exercise can help calm your mind and relax your body. Adding a little tranquil music and just feeling the gentle rush of the wind on your body will make it easier to take on what is next. Since you can do it in the comfort of your own home, and as your schedule permits, a few minutes of daily rowing for the highly stress lifestyle is a must.
The key to maximizing the benefits of using an indoor rowing exercise machine for daily fitness and health is to learn proper rowing technique. Starting out with the proper rowing technique, and a reasonable level of resistance, will help make exercise enjoyable, help keep you injury free and make it pleasurable to adopt indoor rowing as a lifelong exercise habit.

There is a Rowing Exercise Machine to Fit Every Budget. To learn more about fitness rowing visit us at: http://www.RowingExerciseMachineSite.com
William Price is the owner of http://www.RowingExerciseMachineSite.com where you can find everything you need to outfit your home for Hi Fitness Rowing. From the basic Fold-A-Way to Wii Rowing to the Deluxe Fitness Rower you will find it here. Implement your fitness plan today by shopping with us. See Our Web Special of the Day for additional savings!

Your Guide to Exercise Fitness

2011-10-06T09:31:00.000-07:00

Exercise & Mental Health

2011-10-05T13:31:00.000-07:00

In these tough economic times stress can be overwhelming, but there's a natural way to relieve depression and anxiety: EXERCISE!

Don't just take my word for it. Researchers from Duke University and the Mayo Clinic agree exercise is an effective antidepressant. So, how does it work? Exercise triggers your brain to released "feel good" chemicals. We're talking endorphins, serotonin and dopamine. Doctors believe these are the same chemicals that make drugs like Prozac boost your mood.. Some physicians have even started prescribing regular exercise instead of drugs for mental health.

Of course it's a discussion you need to have with your doctor and it's a bad idea to stop taking prescriptions without your health provider's permission. Exercise isn't a cure all for everyone but i guarantee if you start a regular exercise program you're going to see positive changes in your life. If you exercise regularly and still see symptoms of depression and anxiety interfering with your daily life it may be time to talk to a doctor about alternative.

I can tell you I've seen first hand that exercise can help improve symptoms of sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness. It's all about getting moving, getting motivated, and sticking with it.

You really need 30 minutes of physical activity, 3 to 5 days per week to see a significant improvement in your mental health, and your physical fitness. But research shows even as little as 10 to 15 minutes at a time can provide short bursts of improvement. It all boils down to the release of those "feel good" chemicals in your brain. I know it can be tough to get moving, especially when you're stressed out.

It's time to pencil yourself into that calender. Think of your daily exercise as an outlet, "me" time that no one can take from you. If you're uncomfortable in the gym, there are alternatives to get moving and get that heart rate up. Start with some simple activities to get those quick bursts of "feel good" chemicals. Take a brisk walk after dinner or play basketball with your children after school. You can always build from there.

Exercise isn't just good for your mind, it's been proven to help prevent high blood pressure, diabetes and a whole host of other diseases. Exercise can also help you sleep better which leads to increased mental function throughout the day.

If you're ready to make a positive impact on your life, and your mental health, here are some tips to get started:

Find an activity you enjoy.

Make exercise a regular part of your routine.

Don't look at it as a burden, instead think of it as a stepping stone to improved mental health.

Address your issues. Figure out what's stopping you from exercising and make a conscious effort to change it!

Prepare for obstacles, and don't beat yourself up if you miss a day. But get back up and start again.

If you stick to your goals you're going to see improvement.

Omar Morales is a certified Personal trainer in Orlando and Orlando boot camp instructor.

Stretching - Important For Your Workout, Exercise and Health

2011-10-05T02:28:00.000-07:00

Fitness Health Tip

2011-10-04T11:08:00.000-07:00

The Success Quotient - Stack the Odds in Your Favour For Reaching Your Fitness Goals

2011-10-03T22:42:00.000-07:00

Are you getting the results you deserve from your exercise time? Are your workouts effective, productive and enjoyable? Are you moving towards not just reaching your fitness goals but exceeding them? No? Well you aren't alone. Many people put in their time in the gym and eat well but find themselves treading water rather than steaming ahead. Why? Exercise and eating well are only two parts of the equation - when it comes to getting into great shape, what you do during the rest of the 168 hours that make up the week is as important as what you do in the gym.

To improve your chances of success and reaching your fitness goals, answer the following 30 questions honestly, making note of any shortcomings or areas that need attention....

For each question use the following scoring system...

Always = 10

Mostly = 8

Frequently = 5

Rarely = 3

Never = 0

Look at each 10 question section individually to see how you are faring exercise, nutrition and recovery wise and then add up the score for all 3 sections, divide by 3, to give you your combined score...

Section 1 - Training

If you are taking the time to exercise, it makes sense to do it right. If you score badly in this section, make some changes so that unproductive workouts become a thing of the past!

1. Free weight/bodyweight exercises make up most of my training volume

2. Compound exercises make up 80%+ of my training volume

3. I use proper exercise techniques in all my training (minimal cheating)

4. My training programme reflects my goals and weakness

5. I change my programme at least every 6 weeks but stick with it long enough to give it chance to work

6. My programme is balanced to ensure all major muscles are trained equally and I perform not just the exercises I'm good at but also the ones I'm not good at

7. I refrain from performing low quality workouts e.g. junk miles, too much easy cardio etc.

8. My training is consistent and I seldom miss workout except when absolutely necessary

9. I perform adequate appropriate CV and flexibility work for my goals and my health

Section 2 - Nutrition

Without good nutrition not only your fitness but your health may suffer. Even if your training is perfect, without adequate nutrition your body is unlikely to benefit from exercise. Like putting the right fuel in a high-performance car, eating a well balanced diet will ensure the machine runs smoothly and optimally.

1. I only eat junk food one or fewer times per week

2. I consume adequate quality protein according to my requirements

3. I consume adequate carbohydrates according to my requirements

4. I avoid low quality/highly refined foods as much as possible

5. I try to minimise my consumption of processed foods, sugar and trans fats

6. I consume fruit and/or vegetables with every meal

7. I eat 4-6 quality meals a day (not just snacks)

8. I consume a post workout meal within 15 minutes of my training session

9. I keep my alcohol intake within healthy levels

10. I drink 2 or more litres of plain water a day plus 250ml per 15 minutes of exercise

Section 3 - Recovery

To benefit from exercise, the body must be allowed to recover. For recovery to occur we need to be in a neutral state called homeostasis which means all the systems of the body are in balance. If our body is out of balance e.g. because of too much stress or too little sleep, its recovery ability will be impaired and, as a result, progress is likely to be slow or possibly non-existent. Work with your body - not against it!

1. I try to keep my stress levels to a minimum

2. I sleep 8-10 hours a night

3. I go to bed no later than 11pm

4. I get a sports massage at least once a month

5. I am on time with work tasks and/or studies

6. I take time to relax during the week - not just at weekends

7. If I drink alcohol, I do so in moderation

8. If I am feeling over tired, injured or unwell, I will refrain from training until I feel better

9. When my stress levels are high, I reduce my training intensity/volume

10. I perform a light CV cool down post training

Add the scores for each section together and divide by 3 to give you your Success Quotient percentage...

90-100% - Excellent!

You are virtually bound to make good progress and, with continued determination and patience, should have little trouble reaching your health and fitness goals.

70-89% - Adequate

Some of your practices are maybe holding you back and whilst you may well reach your fitness goals, it's likely that it'll take you a lot less time if you address the highlighted shortfalls

40-69% - Poor

Your progress and ultimate success is being hampered by poor nutrition, training and recovery habits. It's very unlikely you'll make significant progress towards your fitness goals unless you make some radical changes to your lifestyle

0-39% - Danger!

Not only will you fail to make any significant progress, your performance is very likely to decline with possible negative effects on your health and well being. It's time to make some radical changes for the better before it's too late!

So, now you know what you need to do to increase your chances of success. If you need to make changes, avoid trying to make too many at the same time. Introduce a couple of changes at a time to avoid becoming overwhelmed. Lifestyle changes can take a while to "stick" so make it as easy as possible by making simple changes initially and working up to bigger changes once you have built up some momentum. Finally, make sure the changes you make fit as easily as possible into your current lifestyle as if they don't, it's highly likely that you'll soon revert back to your original behaviours.

http://nofrills-fitness.blogspot.com - http://solar-fitness.com

Walking for Fitness, Health and Weight Loss

2011-10-03T02:54:00.000-07:00

Cardio Exercises for Health and Fitness

2011-10-02T09:57:00.000-07:00

What is a cardiovascular exercise and why do we need one?

A cardiovascular exercise is oftentimes referred to as aerobic exercises. It increases heart rate and improves oxygen system in all parts of our body. It is a popular form of weight loss and physical fitness activity that often takes a commercial form. Everyone must establish a workout regimen to make our heart work harder and pump more blood that will help our blood flow smoothly all throughout our body to maintain our good health; making us always feel energized, physically and mentally fit. Cardio exercise also combats depression by activating the neurotransmitters that is often associated to avoid depression putting us always in a better mental condition. It is essentially part of our lifestyle to stay well and healthy.

What are the benefits we can get from this?

A cardiovascular exercise strengthens the heart and lungs as well as it strengthen the muscles all throughout the body. It improves blood circulation and efficiently reduces blood pressure.

It boosts the metabolism, burns calories, and helps lose weight as well as it improves mental health and lowering the incidence of depression. This form of exercise also reduces the risk for diabetes. It increases energy and helps reduce stress that promotes a restful sleep.

What are the types or forms of this exercise?

There are lots of types or forms of cardiovascular exercise. The lists below were among the popular and the best types of exercises. The number of calories burned opposite the type of exercise was based in a typical weight of 145 lbs body weight that performed the exercises in 30 minutes time.

Walking - 180 calories
Cycling - 250 to 500 calories
Running - 300 calories
Cross-Country Skiing - 330 calories
Rock Climbing - 380 calories
Swimming - 400 calories
Step Aerobics - 400 calories
Handball - 400 calories

Are there other ways to perform this exercise?

Yes. There are other ways to perform such exercise. Again, the most popular today and is always done by many who in one way or the other has had a limited time performing the natural ways is by doing the exercises with the use of cardio machines. There are lots of these machines today in the market to choose from. One must carefully choose the best machine to use in his daily exercises that will satisfy his needs. Some of the most popular and beneficial machines that are recommended by fitness experts are the water rowing machines, the high incline treadmills, the techno gym cardio wave, the precor adaptive motion trainer, and the versa climber. A good cardio machine will let you burn of up to 500 calories giving you the benefit of a full body and cardiovascular exercise.

Now that we know the benefits we can get in a cardiovascular exercise, its about time that we must start out a workout regimen that will suit to all our health and fitness needs. Stay Fit-Live Well.

rdgubaten is a health-conscious plain housewife who loves exercising. Check out the best cardio machines that will surely boost your cardiovascular exercises.

Read more of her writings at http://rdgubaten-makingmoneyonline.blogspot.com

Fitness Health Nutrition Tips

2011-10-01T21:41:00.000-07:00

The Benefits of Exercise

2011-10-01T02:34:00.000-07:00

We are often told that exercise is good for us. However the phrase "good for us" is a bit vague and considering the effort, motivation and dedication often required to become a regular exerciser, surely being told it's "good for us" needs to be expanded on.

In this article, I want to list the benefits of exercise and hopefully, in turn, help raise your motivation levels and make it easier to stay on the straight and narrow road to better health and fitness!

There are many benefits associated with regular exercise and they can be broadly divided into two categories - physical and psychological. Some of these benefits may be a bit of both so I've listed them according to my interpretation...

Let's get physical!

The human body consists of molecules, chemicals, minerals, cells, tissue, organs, bodily systems, muscles, bones, blood and numerous other components - all of which benefit from regular appropriate exercise. Some of the physical benefits of exercise include:

* Improved cardiovascular health (cardiovascular referring to the heart and lungs)

* Improved cardiovascular fitness

* Improved circulation to extremities (no more cold feet!)

* Reduced likelihood of developing varicose veins

* Reduced blood pressure

* Reduced likelihood of suffering heart attacks and strokes

* Lowered resting heart rate

* Improved blood lipid profiles

* Increased energy expenditure leading to lowered body fat levels

* Reduced stress levels/stress management

* Lowered risk of developing diabetes and lowered resting blood glucose levels

* Lowered incidence of all cause mortality

* Improved muscle tone

* Increased muscular strength, power and endurance

* Greater muscular flexibility

* Increased range of movement at major joints

* Increased bone density & decreased risk of Osteoporosis

* Stronger ligaments and tendons

* Improved co-ordination, balance and proprioception

* Increase immune system efficiency

* Improved posture

* Lowered incidence of non-specific back pain

* Increased resistance to fatigue

* More energy for day to day activities

Are you mental?

Many people are very surprised to learn that exercise has a very positive effect on our psychological state also. A healthy body and a healthy mind often go hand in hand...

* Elevated mood state due to release of exercise induced endorphins

* Increase mental focus

* Provides a tremendous feeling of satisfaction and achievement

* Lowered stress levels

* Reduced likelihood of developing depression

* Increased self confidence

* More positive outlook on life - a "can do" attitude

* A healthier attitude towards food

* Greater self awareness

That's not all folks!

And if those reasons weren't enough, here are a few more often forgotten benefits of being fit, healthy and a regular exerciser:

* Exercise provides us with a great opportunity to increase our social circle

* Makes us more attractive to the opposite sex

* Can help develop both self sufficiency and team work

* Gives us more latitude with what we choose to eat

* Teaches us to be goal orientated

* Improved time management, organization and planning ability

* Improved quality and enjoyment of life!

Never too late.

Generally, people are living considerably longer than they used to. This gives the impression that society is now healthier than ever before. Sadly this is not the case. Chronic degenerative diseases plague modern man, as does obesity and other conditions associated with poor nutrition as inactivity. Modern medicine is now so advanced that we can keep people alive longer and control symptoms with medication. However, this long life is often accompanied by poor quality of life, disability and unpleasant side effects from medication. People are living considerably longer than their predecessors but their quality and enjoyment of life is much lower than it could be. Personally, I can't imagine a worse fate than living a long time but losing quality of life. It's never too late to begin experiencing the benefits of exercise - the body is a remarkable machine which adapts readily to change and has this capacity long into our twilight years. Improved fitness, strength and health are there fir the taking!

How to use this information?

The next time you find your self tempted to skip a workout, eat junk food or are not sure if you should even begin trying to be more physically active, try this exercise...

Divide a piece of paper into two with a vertical line. This is your "Benefit versus Cost" list. On the left hand side, write the heading "Benefits" and on the right hand side write the heading "Costs". List as many benefits as you can think of including the ones listed above and any others you can think of. On the other side, make a note of any costs you feel are associated with maintaining a healthy lifestyle. By cost, I don't just list financial implications, but the cost in terms of time, sacrifices and changed behaviours.

In this exercise, in the majority of cases the benefits will always greatly out weight the costs. Sure, you may have to cut back on pizza night form three times a week to once a month, you might find you need to get up forty five minutes earlier, you might miss having beers with your friends after work but compared to what you'll be getting in return, the sacrifices you'll make are really very small indeed!

So, the next time someone says "why do you bother with all that exercise stuff", reach into your pocket, get your "Benefit versus cost" list out and then reel of all the great things you are getting back in return for your investment.

The ancient Greeks were a clever bunch and had a great many sayings and expressions that are as true today as they were when they were first uttered by Socrates, Hippocrates and the other fathers of modern knowledge.

One of my favourites is this "Make time for exercises, or make time to be ill".

Right, I'm off for a workout!!!

Patrick Dale

http://solar-fitness.com

http://nofrills-fitness.blogspot.com

Fitness Exercise Provides Health Benefits Which Help With Weight Loss And Build Muscle Strength

2011-09-30T06:42:00.000-07:00

Fitness training helps Improve health and well being. Most people live very busy lives while working at jobs or doing chores at home. In hectic living situations it is easy to put off or to undertake any form of physical fitness exercises and fit these into a busy schedule. However, fitness should be an activity of importance, and enough time should be set aside, on a regular basis, for fitness training weight loss and better health.

However, with various sources of information, about the benefits of health, fitness, exercise and a well balanced diet, readily found in health and fitness magazines, there is a growing realization, as to the benefits of weight loss, fitness training and for regular exercise regiment.

People in every continent and every city, have begun to take health and fitness seriously. This growth in fitness and exercise, has given rise in equal measure to fitness gyms, fitness classes and fitness clubs, opening fitness centers, to cater and meet this demand for physical well being.

Fitness and strenuous exercise, is best done under supervision, of a trained fitness instructor. It is equally important, to consult ones personal physician, to ensure that the persons body can handle, any type of fitness training and workout. Injury and health risks during fitness training can occur and hence exercise should be done under expert supervision, at least in early stages of training.

Fitness can be undertaken by men and women, as well as by different age groups, but each individual needs to take into consideration, personal limitations and avoid potential risks of injury.

It is also important to maintain proper diets and water or liquid intake, as well as to consider nutritional supplements, that the body may require after workouts. These food requirements, are personal in nature and consulting a qualified dietitian and fitness trainer, will go a long way, in building muscle strength and feeling great. Seeking guidance from qualified professionals, in the use of exercise equipment and food intake, are paramount to enjoying good health.

Fitness and exercise can be done at home or at a gym, but working out with other people, that have the same health objectives, can serve as an amazing incentive, to continue with a regular fitness schedule, and is a motivating factor to ones progress. Working out in a group environment, has the added benefit, of observing progress made by others and builds confidence, that similar results can be obtained, for oneself, if fitness training becomes an ongoing workout.

There is plenty of fitness information, readily available on the internet. A search for nutritional supplements, exercise equipment, or workout videos, will provide additional help, and an understanding of the ingredients required, for enjoyment of better health.

There are many fitness companies, that provide incentives for enrollment into fitness gyms. They often advertise, fitness discounts and provide coupon savings. This is a great way to benefit from training, while saving money at the same time.

These fitness coupon deals, are usually found in local newspapers, or by visiting the company website, for prevailing offers and printable coupons. Fitness is about enjoying better health.

Vina Pereira enjoys writing articles of public interest. Her website www.weightloss-fitness.com provides fitness and weight loss resources and tips.

Aerobic Exericse Is The Key To Fitness

2011-09-29T14:48:00.000-07:00

Aerobic exercise is important at all ages. You are never told too old to begin an aerobic exercise program and to experience the often dramatic benefits. There are, of course, a few special considerations involved in beginning an exercise program later in life. If you have been de-conditioned by avoiding exercise for some time, you are likely to start at a lower level of physical ability than would a younger person. You may be more susceptible to fractures if you fall and injure yourself. You may have an underlying medical condition that limits your choice of exercise activities. You may need to talk with your doctor for advice as to exactly how to proceed. Nevertheless, at your age, you need aerobic exercise more than ever, and there is almost always a way to get it.

Some people worry that they have only so many heartbeats in a lifetime, and that exercise will increase their heart rates and use them up. In fact, because of the decrease in resting heart rate, the fit individual uses 10 to 25% fewer heartbeats in the course of a day, even after allowing for the increase during exercise periods. Aerobic training also builds good muscle tone, improves reflexes, improves balance, burn fat, and makes the bones stronger.

Much has been made of reaching a particular heart rate during exercise, one that avoids too much stress and yet provides the "training effect." Usually it is difficult to count your pulse while you are exercising, but you can check it by counting the pulse in your wrist for 15 seconds immediately after you stop exercising and then multiplying by 4. more important, as your training progresses, you may wish to count your resting pulse, perhaps in bed in the morning before you get up. The goal here is a resting heart rate of about 60 beats per minute. An individual who is not fit will typically have a resting heart rate of 75 or so.

There are easier ways of telling how you are doing. Endurance activity is a bit uncomfortable at first, and then becomes quite comfortable as your training program persists. It is not "all out." You should be able to carry on a conversation while you are exercising. On the other hand, you should be breaking a sweat during each exercise period. The sweating indicates that the exercise has raised your internal body temperature.

Aerobic exercise must be sustained activity. You need at least 10 or 15 minutes of exercise each session. You can progress up to 200 minutes per week, spread out over five to seven sessions; beyond this amount little further benefits seems to result. Your choice of a particular aerobic activity depends on your own desires and your present level of fitness. The activity should be one that can be graded; that is, you should be able to easily and gradually increase the effort and the duration of the exercise.

Walking by itself not always an aerobic exercise, but it provides very important health benefits. If you haven't been exercising at all, start by walking. For seniors, a gradual increase in walking activity, up to a minimum of 150 minutes per week, usually should precede attempting a more strenuous aerobic program. Walking briskly can be aerobic, but you need to push the pace quite a bit to break a sweat and get your heart rate up. Walking uphill or upstairs can quite quickly become aerobic.

Jogging, swimming, and brisk walking are appropriate for all ages, and many seniors of all ages participate. Master swim programs are increasingly popular.

Inside the house, stationary bicycles or cross-country ski machines are good. Some individuals like to use radio earphones while they exercise; others exercise indoors while watching evening news. While almost any activity from gardening to tennis can be aerobic for some, remember that the exercise can't be "start and stop." Aerobic activity can't come in bursts; it must be sustained for at least a 10- to 15-minute period.

Raymond Lee Geok Seng is one of the foremost experts in the health and fitness industry and is a writer specializing in body health, muscle development and dieting. He has spent countless of time and efforts conducting research and share his insightful and powerful secrets to benefit men and women all over the world. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.

Fitness Can Seem To Be An Impossible Dream

2011-09-28T20:33:00.000-07:00

When it comes to seeing yourself in a 100% fit body do you believe that it can occur? If you don't why do you feel that way? The reality is that there isn't a human being alive that cannot achieve a 100% fit body unless they are hampered by real physical disabilities that actually prevent it.

For others, thinking about exercising to achieve total healthy fitness, seems like just another chore to add to the daily impossible list. Life chores get prioritized in such a way that the self is placed last in line with exercise fitness being lost in the sea of believing it is simply unachievable given time constraints. However, if the average American takes 30 minutes of their daily 4 ½ hours a day in front of the television to exercise, achieving exercise fitness health is clearly not actually constrained by all the other daily life chores in reality.

When it comes to the benefits of exercise fitness, the fact that it is as important to your overall life as food and water becomes abundantly clear. Based on the American Presidential Council on Physical Fitness and Sports moderate daily physical activity can reduce substantially the risk of developing or dying from cardiovascular disease, type 2 diabetes, and certain cancers, such as colon cancer. Daily physical activity helps to lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis.

Additionally, heart disease is the leading cause of death among men and women in the United States. Physically inactive people are twice as likely to develop coronary heart disease as regularly active people.

But though most people already know about the extensive health benefits of regular exercise obesity continues to climb in the United States and 70% of Americans continue to live without engaging in any regular physical activity.

The President's Council On Physical Fitness and Sports further reports that the major barriers most people face when trying to increase physical activity are time, access to convenient facilities, and safe environments in which to be active.

Is that real? Not quite! The time constraint issue is clearly not real when 4 ½ hours a day is spent sitting in front of a television. Everyone can cut 30 minutes out of their T.V. schedule to take care of the need for physical activity every other day. The access to safe and convenient facilities represents another 'excuse" that doesn't mesh with reality because taking care of the healthy need for regular physical activity does not have to occur at an outside facility of any kind and can easily be taken care of in the home.

There are plenty of new and different exercise routines that are available through DVD that come out almost every week that anyone can use to take care of their regular exercise need at home. But you don't even need that to take care of your regular exercise healthy requirement. Basic calisthenics are enough to get your muscles burning and your heart pumping and are just as capable of providing healthy fitness at home, without the need to buy anything.

If you don't know what to do when it comes to calisthenics, a simple query with the word "calisthenics" will produce an abundance of sites that give you all the information on calisthenics that you need to succeed effectively and it's all free.

People who engage in regular exercise at least every other day enjoy life in a way that is much different from the experience of those who do not engage in any physical activity. From the ability to feel balanced emotionally and physiologically, to a healthier extended life that is free from serious medical issues and complaints, exercising on a regular basis is not only the right thing to do it is an important and very real factor of health.

Stop living in a fantasy that shuts out achieving a healthy fit body. Everyone has the time and the ability to achieve it. It's just a matter of doing it and keeping it up. When you do you will achieve a 100% totally fit healthy body and healthier mind GUARANTEED! Now that's a reality worth realizing!

Spread the word!

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Landa Marsili is CEO of Habit Braker Enterprises Inc a California Corporation that develops and produces systems to stay motivated and committed to healthy commitments.

Senior Fitness Exercise - Fitness and Exercise For Your Later Years

2011-09-28T02:15:00.000-07:00

For people over 40, and especially over 50, fitness becomes an important consideration if they wish to remain healthy and independent. Four types of exercises are recommended for complete fitness. As with anything regarding your health, you should consult with your doctor before taking on any strenuous activity.

The four recommended types of exercises are: strength, balance, stretching and endurance, and each serves a specific purpose in maintaining a healthy, fit lifestyle for seniors over fifty. Strength exercises build up muscles, increases metabolism, and this as you know will keep both your weight and your blood sugar in check. A double bonus.

Balance exercises take care of your leg muscles, building them up. This is important for seniors because it prevents falls. No more need to cry out, "I've fallen and I can't get up!" Wouldn't that be nice? Stretching exercises helps you be more active during your later years. Let's face it. Being a senior doesn't have to mean planting your bottom on the porch rocking chair, fading away in your twilight years.

Finally, endurance exercises are what most people can and probably are doing on a family regular basis. Things like walking, jogging, swimming, and biking. Really anything that acts your heart racing and your breathing deeper for a while. But here, it's important to understand that you shouldn't jump right in to endurance exercises. Gradual is the key word here. Work your way up to a desired level of activity. I recommend starting with 5 minutes of endurance activity when you first start, then move up from there. Again, especially here, it is good to talk with your doctor first.

More than 30% of Americans over the age of 55 have indicated that walking is the primary activity of choice. This is followed , in order of importance, by - swimming, fishing, bike riding, camping, golf, bowling, using exercise equipment, hiking, hunting, aerobics exercises, calisthenics, jogging, and finally tennis. It is interesting to note that women choose more fitness-related activities like swimming and aerobics, while the men, in keeping with the tradition of the race, bind themselves gravitating toward the outdoor exercising, like hunting, camping and fishing.

Regular physical activity. Why is it so important? - not just throughout one lives, but as we get older, why does it become more important than ever? There are several reasons for its importance in our senior lives. It helps the body maintain, repair and improve itself. Think of physical fitness in the same sense as you would fine-tuning car engines. With physical fitness, your "engine" (your body) can perform at its optimum levels.

The best thing about physical fitness is that anyone can do it, at any age, even those people with illnesses and disabilities. Of course, these latter people would need to check with their doctors first, and would probably only be able to handle physical fitness activities in moderation, but it's a start. Regularly active people are also known to suffer less from bone fractures and other accidents which often plagues seniors.

To be effective, physical exercise needs to become a matured part of your daily life, like waking up in the morning and taking a shower. Once you commit to it, stick with it and your golden years will be filled with memorable activities.

It is not hard to maintain the perfect body, or even acquire it beyond the age of 40. Learn more about Senior Fitness Exercise, and maintaining optimum health beyond your younger years with Fit Over 40 [http://www.soeharyo.net].

Putting Exercise In Perspective

2011-09-27T13:28:00.000-07:00

Many people will look at an athlete, a bodybuilder, a fitness trainer, or maybe just a friend who is in great shape and think to themselves, "I would love to be as fit as that person."

Then, as with so many things in life, the doubts begin to creep in.

- I could never get that fit

- I couldn't look like that

- I'm too old

- They must workout for hours

- I just couldn't find the time

- People would laugh at me for trying

- It's just too hard!

While anyone will benefit internally and externally from a regular exercise program, most of the doubts that will stop the person from succeeding are going to center about their belief that they will never be able to achieve the ability to do the pure physical work involved. The person is going to feel that they will never be physically able to do the number of pushups, lift the amount of weight, run or walk the distance, or meet any of what they see as the requirements to "look like them".

The job just looks impossible for them to do.

This is where I tell you about Gina.

I used to teach people to drive trucks. You know, the 18-wheelers. Stick a 53 foot trailer behind a Peterbilt, Kenworth, or Freightliner, and you have a vehicle nearly 70 feet long, 8 1/2 feet wide, 13' 6" high, and weighing anywhere from about 34,000 lbs to 84,000 lbs...or more if you're pulling certain oversize loads.

Now, when you take someone off the street who has maybe never even touched a big truck before and put them behind the wheel for the first few times, THEY ARE SCARED! I have seen ex-cops and soldiers who have been in gunfights and battles quit because they were in fear of the pure mass and size of the truck. I knew an ex-bounty hunter who came through our school who was terrified of the truck.

Getting past that fear is often just a matter of putting things in perspective.

When Gina first got in the truck, she was one of those with no previous experience, and she was scared. Her background was wife, mother, and occasional Wal-Mart clerk.

On the first day with a student, I showed them around the truck without a trailer (bobtail) and gave them a little driving and shifting practice (how's YOUR double clutching?) in a secluded training area. In fact, we had what we called the "shift track" where we could teach students to go through some of the 10 gears and to turn corners. The shift track was a little bit smaller than a football field, with stop signs at two opposing corners so that students could learn to start from a stop and take the truck around the corner. At the other two corners they could practice downshifting and making the turn on the move. If they seemed to be in control on the track, I took them to a nearby industrial park which had very wide corners and very little traffic and let them practice their skills.

On the second day with a student, I took them back to the shift track, only this time we got there AFTER I showed them how to safely couple to a trailer and did a "demo" drive around a few streets in the area. Then I put them in the driver's seat, with that big ol' trailer hanging behind them, and talked them around the track a few times.

Gina was up first.

As she pulled up to the first stop, I told her that I was going to talk her through a left turn (which is actually generally easier than the right turn). As she sat there, she looked at the turning area and shook her head emphatically, and said, "There is NO WAY this truck will fit into that space!"

I had her pull forward, and she was obviously distressed because she was SO CERTAIN that it was impossible to make that 70 foot vehicle negotiate that turn. However, as she followed my instructions while the truck moved forward at the idle, we went thru the process of the turn from picking the starting point, bringing the trailer around, and closing out the turn.

Now, I won't take you step by step through the rest of her training or even the rest of the day, but for a while, she shook her head at every turn, still finding it hard to believe that it was possible to put that big truck into such a small space.

That was the perspective she had based on the lack of experience she had with the process.

It seemed impossible.

A little over a week later, Gina had been driving a big truck all over the Dallas area, even taking it downtown, crossing the spot where President Kennedy had been shot, and had cruised the Interstate and several tricky little courses I liked to use. It was now graduation day, and Gina and I had just returned from her last ride around the area.

As we pulled through the gate, she asked, "Can we go over to the shift track for a second?"

I agreed, not knowing what was up.

Gina pulled the truck up to the first stop sign where I had showed her how to make a turn. She sat there for a moment, staring at the turn, and then she began to shake her head slowly, almost the same way she had that first day.

For a moment, I was afraid that Gina, who had definitely had a hard time in the training, had gone back to day one and was thinking that this was all just too much.

However, after a moment she turned to me, and in almost exactly the same tones she had used previously when she was convinced the turn was impossible, she said, "There is SO MUCH SPACE out there! That area is HUGE! I cannot believe it ever seemed so small!"

Gina was not the first to have those same reactions. I saw that many times. As a noncommissioned officer in the U. S. Army, I often had to show younger, less experienced soldiers things that they did not think would work, or that they would not be able to do. A few weeks later, they were usually showing other, newer soldiers the same things as if they had been doing them all their lives.

BACK TO THE SUBJECT OF EXERCISE AND FITNESS

Exercise is really just another set of skills used to achieve fitness. Like any skill, at first it seems difficult, perhaps even impossible to those who have not been doing it. Like any skill, the person learning has to start small and perhaps take baby steps...steps that might not look anything like what the pros are doing, and steps that will not immediately produce the results that we see in accomplished and experienced bodybuilders or other fitness professionals who have been at this for a while.

Like any other skill, progress will be based on the opportunity to practice, the willingness to commit to the program, and, in the case of exercise and fitness, the genetic makeup of the individual. Just like there are good musicians and great musicians or good truck drivers and great truck drivers, it will be a combination of these and other factors which will determine the ultimate outcome.

Not every exerciser, no matter how dedicated, will become an Arnold Schwarzenegger or Cory Everson, but every dedicated exerciser WILL experience the benefits of better health, reduced risk of many major and minor health conditions, and increased ability to enjoy life to the fullest if they DO commit themselves to a lifestyle of regular moderate exercise and healthy eating habits.

Nobody feels surprised when they start a new job and feel like a "newbie". However, we all know that after a period of training, experience, and mistakes we will eventually reach a point where we look and feel like an old pro. Fitness is no exception.

Put exercise in perspective and begin the path to fitness and health today.

Donovan Baldwin is a 62 year old regular exerciser and freelance writer residing in Copperas Cove, Texas, and a University of West Florida alumnus. He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, health, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, weightlifting, yoga, weight loss, the environment, global warming, happiness, self improvement, and life. You can find a collection of his articles on health, fitness, diet, and weight loss at http://nodiet4me.com/articledirectory.

Over 40 or on the way? Learn about fitness after 40 at Fit-Over-40.ws.

Fitness Exercises - Now You Can Keep Yourself Fit With Substantially Less Effort

2011-09-27T00:50:00.000-07:00

Even moderate exercise is important because the biggest population group, the baby boomers, either have entered, or are rapidly approaching, their 40s - a time when the habits and wear-and-tear of a lifetime, plus the demands of family and career, make it less likely that a person will begin or maintain a vigorous exercise program.

For a long while exercise physiology people tried to get people into high-intensity exercises. Right now the trend is to get people to change their behavior so they will do anything in exercise.

The aerobic revolution has been a bust, recruiting only one in 10 Americans, and emotionally and physically devastating many of those who thought it would be their ticket to happiness and health.

Confronting such discouraging statistics as the fact that only 8 percent of Americans get as much exercise as government health officials recommend, according to a survey last year by the U.S. Centers for Disease Control, the health and fitness community is going through a period of agonizing reappraisal.

Even Dr. Kenneth Cooper, the father of the aerobics movement, agrees it's time to emphasize that people don't have to train to gain the health benefits of exercise.

To get in shape you don't have to go out and do a marathon, but you still have to put time aside to do some exercise. A person needs to get his heart rate up to 70 to 80 percent of his maximum heart rate and keep it at that level for at least 20 minutes.

Waxing the car might be good for your arms, but it will not get your heart rate up there. And while any movement is better than sitting on the couch all day, to attain cardiovascular fitness, a person needs to exercise three to five times a week at the maximum heart rate.

Since some people use improper form while running or run with too much weight, the preference would be biking versus running. There's less strain on your body. I would recommend riding a bike or walking at a brisk pace or swimming.

Cutting the grass would do it if you have one of those half-acre lots like they have out, and if you're constantly going.

We're trying to encourage people to walk. All you need here is a pretty good pair of walking shoes. If you work downtown in an office that has 15 floors and you work on the sixth, why not walk to your office, and then walk down at night. Instead of parking your car in the parking lot in the building your office is in, why not park it a half mile away and walk to work if the weather's nice? That's burning calories. We're trying to encourage you to do something that's not mechanized.

Another way to get exercise is to walk to the post office and mail a letter. People have to have a purpose in order to stay with it. Mailing a letter might be that purpose.

Harry has been writing articles for a number of years now. Not only does he specialize in health and fitness but he also runs a small washing machine [http://smallwashingmachine.org/] website that gives information about the top loading washing machine [http://smallwashingmachine.org/Top-Loading-Washing-Machine.html]

For a Healthier Body - Go For Exercise Fitness Training

2011-09-26T08:21:00.000-07:00

Start Your New Year Right With the Proper Home Exercise Fitness Program

2011-09-25T16:07:00.000-07:00

For more and more people, home exercise fitness equipment has become a way of life, a must-have item. And, the range of home fitness equipment available is, frankly, staggering. It can be hard to know which type of home exercise equipment is best, which type you will be most inclined to use.

One suggestion, if you can afford it, is a total home exercise fitness gym system. These fitness systems give you all the advantages of going to a health club, without any of the inconvenience.

However, if you walk or jog on a regular basis, then you may be most interested in strength training. Strength fitness equipment builds muscle, and for older individuals, it is also a good way to build bone to reduce the risk of osteoporosis.

With the increase of new equipment, it is safe to say that today's home exercise fitness equipment buyers lean more toward targeted training. If your budget (and space in your home) allows, consider multiple stations of several specifically-targeting pieces of equipment. This way you will be able to develop your own unique workout - one you are most likely to stick with and see the results. Make it fun to get healthy!

In terms of fun, balance training products are also best sellers. Balance home exercise fitness training includes items like foam balance pads, beams and rollers, wobble boards, inflatable discs and balls. Each are fun to use and, because they are fun, these encourages you to use them. Overall, balance home exercise fitness equipment builds core muscles by incorporating functional positions like standing and lunging.

We know that a total workout is built around both a cardio workout and strength training. So for the best results, choose at least one piece of fitness equipment for both cardio home exercise and strength fitness training, if you don't plan to get your cardio workout any other way. Treadmills are popular choices because they come in all prices and levels of difficulty. Do pick equipment that is apt to "grow with you" as you advance your fitness level. Home exercise equipment that can be modified either with additional adjustments or by adding additional features along the way will help stretch your budget that much further.

Budget will most likely be your number one reason for choosing your home exercise fitness equipment. Ranging from under a hundred dollars to literally thousands, the selection is as stated endless. Spending more doesn't ensure a bigger and better workout. Fitness comes by using your newly acquired workout system.

Again, making the right home exercise fitness equipment choice may be the easiest part of the equation. Staying motivated and rigorously adhering to your home exercise fitness program is often where many fail. By acquiring the right home exercise equipment best suited to your needs and physical ability, you help ensure that you will use this equipment for better health - from the start and years down the road!

Mark Harris provides insight and information on a broad range of topics. Visit onelocate.com for more info about home exercise fitness and other sought-after products.

Exercise Information - Health Club for Routine Life

2011-09-25T03:08:00.000-07:00

Making the Right Exercise Choices For You

2011-09-24T12:27:00.000-07:00

The best kind of exercise for you depends on many factors, primarily what you do and do not like to do.

Additionally, you need to consider how much money you are willing to spend to become fit and whether you want to exercise in a gym or invest in home exercise equipment.

Face it - the only way you are going to follow through on your commitment to exercise is if you enjoy your workout.

Just think about it - if the thought of jogging makes your skin crawl, you certainly aren't going to drag yourself out of bed before dawn every day to go for a run.

If you can't think of an exercise that you find particularly appealing, opt for the one that is the least repulsive. Generally, this ends up being simple walking.

Walking is Effective

It may come as a surprise, but walking is a very effective exercise. It is suitable for any skill or fitness level, can generally be started at any time and can be easily adjusted in both intensity and duration.

Additionally, walking tends to be a very social exercise, since you should have no trouble finding a buddy or two to walk with (and motivate) you.

Or if you go at it alone, bring something along that engages your mind to help prevent boredom. I know a guy who walks four miles each day and spends that hour reading through the newspaper.

Regardless of the exercise you ultimately choose, it is always recommended that you start out at a low intensity and then gradually increase the intensity over a period of several weeks.

This is imperative to the overall success of your program. If you start out at an intensity level you aren't ready for, you are setting yourself up for injury ranging from minor to debilitating.

Current Level of Fitness

If your current state of physical fitness is particularly low, start very simply - such as a 10 minute walk every day. Then increase the length of time you spend exercising by about 5 minutes every 2 weeks.

You can add diversity to your daily workouts by walking different courses every few days or so - or by recruiting different companions to join you each (or every other) day.

Additional Alternatives

If you want to get fit but aren't keen on walking, your best bet may be to join a local fitness center or gym.

There you can find not only any exercise you can imagine (including something that surely suits your fancy), but you can also get the assistance of professional trainers.

Because you are paying for the privilege of accessing a fitness center, you should expect and receive great service.

So, shop around before you commit yourself to any single fitness center. It should come as no surprise that if they don't treat you properly before joining, they won't treat you well as a member.

Finally, if after looking into fitness centers, you still aren't sure that you have found something which meets your needs and desires, you may want to look into some kind of sport - such as golf or tennis.

Trevor has been writing on a wide range of topics for several years. Not only does this author specialize in exercise, but you can also check out his latest portable exercise equipment [http://www.portableexerciseequipmentreview.com] review website which details great exercise options at www.portableexerciseequipmentreview.com [http://www.portableexerciseequipmentreview.com] for your health and fitness needs.