Gymdorkz

And one more thing....

2012-01-12T08:50:00.003-06:00

Broken mirrors cast a bad reflection on health clubs...the baseboard molding falling off the walls does not help either..

some things to watch out for when joining a new gym

2012-01-02T04:35:00.000-06:00

Some of you will start out the new year by joining a new gym . Before plopping down a couple hundred buck and signing a one to two year contract look around. If you see any of these things at the first of the year when gym owners are trying to attract new members, it is hard to believe is going to get any better. look for these things:

Torn Benches

Dirty, Trash on floor....

trainers leaving equipment on floor...

not gym equipment...unsafe...

holes or dents in walls...

more things to watch for when joining a gym

2012-01-02T04:33:00.003-06:00

bad repairs

DUST!

Broken stairs..

broken equipment signs

hanging pads..

Clocks stopped...

broken nets..

broken safety cages..

Torn pads on equipment...

yes, those are 100 lb dumbells on the floor..

more equipment in my way..

really? exposed wires?...

To be fair, I realize every gym has a different personality. every gym I have joined has had something I like about it and some things I don't like but that is just me.you may join a gym for the aerobic classes, you may join for the cardio equipment, or you may want to flex in the mirrors or be a power lifter and enter strong man contests or maybe you just want to improve your health so that you can spend more time with your grandchildren.

Before spending you hard earned money to join a gym look past the shiny chrome equipment and make an informed decision... get a free pass and use it before signing up. If you can join month to month to avoid signing a contract Do it! My experience is nice new gyms last about one year before they begin to get run down, so a one year contract is the max I would sign. also pay up front to save a few bucks.

The Straight Dope: Exercise! Does running burn more calories than walking?

2011-12-26T07:49:00.000-06:00

The Straight Dope: Exercise! Does running burn more calories than walking?

Prevent injurys

2011-05-07T22:04:00.002-05:00

Listen to internet radio with DASHOW10 on Blog Talk Radio

All You Need to Know About Power Racks

2011-04-06T13:04:00.001-05:00

Power racks are large metal frames built to provide a stable base to provide support when you do your weight lifting workout. It allows you to perform exercises involving heavy weights safely and effectively without having to need a spotter. That doesn't mean that it prevents injuries, you still have to incorporate proper form, execution of the moves and gradual progression of your exercise. A power rack usually is seven feet in height, six feet in length, and five feet in width with adjustable bars on the sides to hold the weights at various heights. The bars at the sides can be adjusted forward and backward, and upward and downward, depending on which muscles you are targeting. The hooks on the sides of the frame serve as a spotter when lifting heavy weights where a person can place the weights when they need to take a rest or if it is heavier than expected.

Power racks can also have extra features such as chin up bars to do pull-ups, dip bars for working out your triceps muscles, and a lat tower where you can do lat pull downs or low rows to strengthen your back muscles. When looking for a power rack you must first determine your workout needs and the quality or design of the power rack that suits your regular usage and workout style.

When you compare power racks from squat racks, the first difference you're going to notice is their size. You can perform more varieties of exercises with a power rack with it's generous features and more sturdy built compared to a squat rack where you can only do limited types of exercise. The upside to using a squat rack since it's smaller, it can fit into small spaces and be moved with ease. It's perfect for apartments or small rooms. It is also cheaper than a power rack since you don't need to buy Olympic style weight and bars and workout benches for your rack, all you need is a set of decent weights and bar and then you're ready to start.

Power racks are more suited to people who want an intense full body workout of multi-jointed major muscles. People who use this rack are usually advanced body builders or have been strength training for a few years. If you are planning or just starting out your strength training workout, a smart choice would be using a squat rack which offers the same support but you have limited range of exercises that you can perform. As you get stronger and progress to a more intense body workout, you should aim to obtain your own power rack so you can get more out of your strength training workouts and get the body you've 1always dreamed about.
About the author:
Powerrack has been providing fitness euipments for a long amount of years. Squatrack is one of the highest selling equipments by power rack,.

7 Tips to Get Fit at Work

2011-04-06T13:00:00.001-05:00

Work days have their challenges from deadlines to impromptu meetings; however, staying fit shouldn't be one of them. The workplace is full of ways to incorporate calorie burning activities that are easiest enough to do in pumps or a tie. There are seven simple ways to get the most out of your work day and I don't mean in quotas, but in exercise and becoming a healthier you.

work that core
Office jobs have their challenges when it comes to mobility. While desk jobs don't allow for a lot of movement there are still ways you can exercise. Sit on a stability ball instead of your office chair for an hour in the afternoon to give your abs and posture a workout. If you drop your pen, do a crunch instead of bending over to pick it up.

lose the technology
While it seems impossible to get along without your blackberry or outlook a more traditional form of communication can shed calories. By simply walking to your co-workers desk at a moderate pace you can burn up to 255 lbs per hour, all the while getting a break from that computer screen.

move it
The majority of us have an office job, which means lots of sitting down - allow your legs to move while they have a chance and take the stairs instead of the elevator. While parking can be a hassle in itself, stop searching for the closest parking space and make it worthwhile. Not only will you save time, but you can burn extra calories by making these small healthy choices.

maximize your lunch hour
Lunch hours can prove hazardous, whether it's the sandwich loaded with mayo from the lunch cart or the fast food joint across the street. Save yourself from excess calories and excess spending by packing your own lunch from home and eating at your desk. With the time you saved from not having to go out for lunch go for a half-hour stroll and get your circulation going.

walk and talk
Ever get tired of those dull conference room wall? Of course you do! Step outside them and go for a walking meeting with your co-workers. Not only will you all get a little exercise, but a change of scenery is often beneficial to creative thinking and brainstorming. Invest in pedometers and make it a contest to see who come not only come up with the most creative idea, but also take the most steps!

healthy options
While everyone loves the co-worker who brings in the tastiest dessert, wouldn't you rather be the co-worker that helped the work place shed some lbs. and become a healthier unit? Bring healthy alternatives to the office so that you and your co-workers have an option for say, fresh fruit, instead of cake for dessert. The team will thank you for it later.

motivate the troops
Healthy choices don't have to be a solo effort, initiate an in-office weight loss challenge. Get your co-workers on board and get the support of HR (fitbooks anyone?). Studies have proven the healthy work environments are not only more productive, but are more enjoyable.

These easy ways to combine work and exercise will not only make a healthier, happier you, but will also transfer to your colleagues and create an all around better workplace. Not to mention, when you arrive home from a long day of work you won't have to ask yourself, "How am I going to muster the energy to exercise now?

about the author:
Angela Manzanares, MBA, CPT, is the founder of fitlosophy, inc., a company dedicated to providing innovative fitness tools to revolutionize the way we integrate health and wellness into our lives. Learn more about fitlosophy and fitbook at http://www.getfitbook.com.

Get Help for Shoulder Pain in Orange

2011-04-05T13:09:00.002-05:00

Shoulder pain at any age can limit your movements, make sleeping difficult, and ruin the overall quality of your life. A wide range of people suffer from shoulder pain, from young athletes to older people effected by arthritis. The good news for the residents of Orange is, that there are treatment options available for you if you suffer from shoulder pain. First you need to determine the cause of the pain, and then find the best way to treat it. Shoulder pain does not need to be an impediment to your daily activities, so you should address the problem and get on with doing the things you normally do.

One of the biggest causes of shoulder pain is bursitis or rotator cuff tendinitis. This is when the tendons in your shoulder are inflamed usually do to over activity. Frozen shoulder, or stiffness of your shoulder joint is another common cause of shoulder pain. If the should joint has become loose due to dislocation, this can also cause quite a bit of pain doing simple movements. Arthritis in the shoulder can also be a cause of shoulder pain, as is the calcification of the shoulder tendons. If a tendon is torn, then surgery is needed, but most of these complaints can be handled without resorting to surgery.

Most forms of shoulder pain can be dealt with using physical therapy. If you are having shoulder pain, and you do not take steps to move your shoulder the pain and the mobility of the shoulder will get worse. Physical therapy and stretching exercises, while not an immediate solution for the pain, improve the function and movement of the shoulder over time, unless of course you need surgery to repair a damaged rotator cuff or tendon. Even still, you will find that you need to have an operation on your shoulder, you will most likely have to go to physical therapy to get your shoulder back to where you can use it without discomfort.

Sometimes, in the cases when there is a tear or extreme inflammation in the shoulder, it is recommended that you take prescription medication. The most common drugs prescribed are anti inflammatories. If you decide to take medication for your shoulder pain, you need to remember that the drugs are only deadening the pain, and not addressing the problem. In cases such as this, it is really easy to form a dependency on the drugs, so it is very important to not only get relief for the pain but to take steps to either get the surgery needed, or go to physical therapy and work out the stiffness or inflammation.

There are ways you can get help for shoulder pain in Orange. It is recommended that you first have the problem diagnosed by a physician, and follow a course of treatment. It is vital to remember that while undergoing treatment for a disorder related to shoulder pain, that you must stretch and maintain the health of the shoulder even after physical therapy has ended to ensure that your shoulder will continue to function the way that it should. Shoulder pain is not easy to deal with, but you can overcome the pain, and get your shoulder feeling the way it should with a few simple steps.

About the author:

Chris Jones is a medical researcher committed to bringing you the best medical practitioners near you. You can find lots more about Orange Chiropractic at: http:// orangecachiropractic.com

Fitness Equipment- Enjoy Your Workouts

2011-04-04T10:49:00.003-05:00

Whether it is a gym, personal training centers, beauty salons, chiropractors, day spa’s and weight loss a program, Whole body vibration (WBV) therapy has been embraced all. Studies have shown that fitness equipment can help to lose weight, reduce back pain, increase balance and stability, recover from injury, tone up, increase flexibility and gain strength. It might appear to be new therapy but it was actually developed by Russian scientists for cosmonauts who had spent long periods of time in zero gravity to help overcome degeneration of muscle mass.

All those who have used this equipment for exercise, found it to be useful for overall health. If you look at the studies carried out on WBV machines, you will come to know how professional athletes and people who want to slim down are gaining benefits from this machine, and that too within shorter periods needed for workouts. You will be introduced to various aspects of exercises, including their history, their benefits, for whom they are beneficial and who should not do these exercises. It has also been found that stimulation and circulation of rarely used or unused muscles of elderly patients contributed a lot to their mobility and balance. Along with this it has also proved to be helpful in burning fats and cellulite and also increasing the bone density. Pregnant ladies and those with severe diabetes, epilepsy, artificial / synthetic joints, pacemakers and tumors, people who have fresh stitches after a surgery or an operation should not do exercises using this equipment. Several celebrities and professional sports teams use this equipment for doing various exercises to improve their flexibility, reaction time and balance and to help in healing tendon and muscle injuries quickly.

If you have start using this fitness equipment, you will find that the workout sessions are much shorter than other exercise machines. Little space is consumed. The exercises you do on the WBV machine are not tough for your joints such as running. The ancient Greeks used this technology to speed up their healing process. Ballet dancers also used this technology to increase their muscle strength so that they can perform well in their respective field. Enjoy workouts on this equipment but after knowing everything about it.

Sanjana Sharma is the author of this article. For more information about fitness equipment, exercise equipment, home gym equipment and home fitness equipment, please follow this link fitness equipment.

Exercise Better Health For Life

2011-04-03T22:47:00.001-05:00

Better health for life Exercise strengthens bones and muscles and reduces the risk of heart disease and some types of cancer. Greater physical abilities. With exercise, kids can gain better coordination, balance, strength, and endurance. Exercise can increase energy levels, too. Better response to insulin and better blood sugar control. Exercise makes insulin work better in the body, which helps someone with diabetes keep their blood sugar levels in a healthier range.

Weight management to reach and maintain a healthy weight, eating right isn’t enough people need to exercise. Exercise burns calories and builds muscle, which in turn helps the body burn more calories. And in people with either type 1 or type 2 diabetes, having too much body fat keeps insulin from working as well to control blood sugar levels. Life experience. When kids get out of the house and go outdoors or visit a gym, they get a chance to meet new people and have new, interesting experiences. If they try a sport, they also learn about teamwork, sportsmanship, and competition.

Increased confidence Exercise helps boost kids’ self esteem and confidence. By mastering a skill, improving physical abilities, or helping a team, kids learn about what they’re capable of achieving. Mental boost. Exercise can help relieve tension and stress, encourage relaxation, and improve mood. Exercise can even help clear the mind and make it easier to pay attention.

All exercise is great from walking the dog or riding a bike to playing team sports. To maximize the benefits, set a goal for your child to exercise 60 minutes a day for 5 to 6 days a week. Like any other part of a healthy lifestyle, new exercise habits might be hard for kids to adopt at first, but experiencing the benefits of exercise can help kids stick to their program.

All kids need to get a physical before they start playing a sport. For kids with diabetes, it’s important to talk with the doctor before starting any new exercise regimen that will really step up your child’s activity level. Your child’s doctor will let you know about any changes in testing schedule, medication, or other things you might need to think about for exercise and sports. For more details visit www.soundbodytrainer.com

Advantages of Protein Shakes

2010-09-29T22:54:00.000-05:00

There has been a lot of discussion among the bodybuilding community, whether protein shakes are helping bodybuilders and athletes in general, grow and sustain their body muscle structure. The truth is that protein supplements are and should be an essential element of our daily nutrition schedule.

Imagine your muscle cells as an individual unit. In order to multiply and restore after hard training muscle cells need "food". Amino acids are the core elements of protein, and they are directly responsible for muscle build. Almost all protein shakes in the market contain a high protein percentage plus specific amino acid chains, which are not produced by the human organism, but are crucial for muscle build. So by adding a high value protein supplement into our daily nutrition schedule, we are providing our body enough supply to trigger muscle grow.

The belief that protein supplements are something evil, has proven to be totally unrealistic. Supplements are a simple addition to our daily nutrition. Each protein shake portion contains about 25-30 grams of pure protein. So, imagine how much food someone should consume in order to cover the corresponding protein amount the protein powder is providing. Not to mention the extra fat that goes along.

As a conclusion we might say that protein shakes should just fill in our daily nutrition plan and never replace solid food. For maximum muscle results, I would recommend taking our protein shake twice a day, directly after workout and somewhere between our meals. Overdosing will not bring you better results.

Keep those muscles pumping.
Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more interesting articles, videos, photos e.t.c. about bodybuilding and fitness/.
http://www.strengthtrainingmuscle.com

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

Workout Like A Pro

2010-09-23T22:50:00.000-05:00

The best way to get a good workout is to limit it to about thirty of forty minutes. In reality, after that time, the workout is not as beneficial, because people begin to pace themselves or slow down. A high intensity work out for a short amount of time will yield good results if done on a daily basis. Be sure to build up to these high-intensity workouts, though, do not run your fastest from day one. The first day, workout as hard as you can so that you are still able to talk without being out of breath. The next day take it up a notch and so forth until you achieve a high intensity platform that you can maintain for about half an hour to 40 minutes daily.

In order to get muscles, it is good to work out with heavy weights. Be sure to build up your weight lifting tolerance with smaller ones first, but once you do, lifting heavy weights can give you better results in a shorter amount of time. Moreover, this is not just for people who want bigger muscles, but for you if you are looking to improve your overall wellness and fitness.

Another way to maximize your gym experience is to try doing compound exercises that workout multiple muscles at once. Instead of doing exercises that focus on just one muscle in your body, try to do things like squats, deadlifts, lunges, pushups, bench presses, rows, pullups, and dips that workout multiple muscles at a time. Make sure that you keep your routine fresh. If you stick with the same routine for too long your body will get too used to it and the effects will wear off. For cardio exercises, it's better to try a variety of exercises instead of to just run on the treadmill. This way you are more invested with the variety of techniques, but also, you provide your body with a better and stronger workout.

It is important to rest your muscles after an exercise, and to maximize this, try exercising in circuit fashion. After one exercise with one muscle, do another right after that rests that muscle but work out another.

As you work hard on the machines and get the best of the equipment, be sure to take care of the equipment inside your body, as well. If you are trying to gain muscles, to lose weight, or just to maintain your fitness, it is essential that you pack your body with nutrients, such as protein. If you do not invest the right amount of protein, you will be spending more with your workout than you can afford to spend. Protein bars, shakes, or even some good old-fashioned steak can be just the thing to fill your body up so that when you work out you aren't losing more than you can afford to.

Just as important as protein, is water. Staying hydrated is absolutely a must so that your body can absorb it throughout the day and when you workout, you will get maximum results. Drinking water throughout the day is the best way to ensure this. Finally, carbs are important to digest as well, as they serve as the body's fuel source. Without them, it becomes difficult to perform to our maximum capacities.

Roberto Sedycias works as IT consultant for Polomercantil
Source: ArticleTrader.com

Strongman Vs Bodybuilder

2010-06-30T14:27:00.000-05:00

By Bud Jeffries
Heather, Noah and I all went out to eat Sunday night. Now Noah is a very outgoing little boy most of the time. He tends to monopolize waitresses when we eat at restaurants. He will talk their ear off especially if he's really excited about something or is in the mood. So he proceeds to tell this waitress that, "Daddy is a strongman and I do shows with him sometimes and I lifted triple my body weight and I bent a spoon into a cobra..." and a lot of other little fun things that aren't really germane to this topic. (He really did do a hand and thigh/quarter deadlift type movement with a 365lb barbell. He's 8 years old and weighs 110. He really did bend a spoon into the shape of a cobra. It's done by coiling the handle of the spoon around tightly several times and turning the cup inward so that it sits up looking like a coiled up cobra with its hood spread. Dennis Rogers showed him that. We don't generally let him train heavy, he just sort of walked up and did it.)

So the waitress thinks he's hilarious and he's charming her and she says to him, "Oh are you going to be a bodybuilder when you grow up?" Now he's heard so much of this particular term around my house for so long, that he was a little affronted by the term, "Bodybuilder." We stopped him before he started to explain the difference to her. But here's the point that I want you to see about this little anecdote:

People just don't know the difference on average between bodybuilders, powerlifters, strongmen, all around lifters, kettlebell lifters, wrestlers, or anything else that has to do with strength. It is the proliferation of information that is available to the general public that basically only informs them about bodybuilding. Here's what I want you to see about that. If you look at the way people have always treated the term, "strongman," it has always been applied to one with overwhelming physical ability. "Bodybuilder" has become the modern term in America, but the term strongman or whatever synonym is used for it has always lumped us all together. And in the old days of physical culture, men did strive to be good at every area and accomplished it. We should be doing the same thing. Now how you look is going to be to certain extent, geared by your genetics and diet and I'm not overly interested in looks-only based training. But most of us are going to gain enough muscle to be noticeable to the average person. I think that in doing so we ought to be prepared to physically back up our look with whatever challenge is presented to us.

So when you train, prepare to accept any challenge you can think of. Prepare yourself to truly be able to work hard. If your strength only applies to limited movements or barbells alone, then you're doing something wrong. Now there is something to be said for repetitive specificity for the general workman in being good at what he does, but your training should give you the ability to step into just about any physical situation and have some competence. Yeah, you're not going to outrun a marathon runner or beat an Olympian at his or her particular sport, but you should be looking to build the physical vitality to play in anybody's arena and make a decent showing for yourself.

Is your training addressing all of these areas?

Are you getting maximum strength, speed, power, flexibility, endurance, ability to move with weight?

If not, you're missing the boat. Step back and examine what you're doing and if it's getting you the results that you want and if it's giving you physical competency and vitality in every area of your life.

Some steps to take in this area:

Lift something heavy on a regular basis that doesn't exhaust you.
Master your own bodyweight.
Build up your lungs.
Do something that requires you to move fast.
Do something that requires you to move in a long range of motion.
Do something that requires you to pick up something odd and move around with it.
Do something that makes your hands stronger.
These are just a few of the things to think about. If your program is not addressing all of them, then can you really call yourself a strongman?

Bud Jeffries has much more to teach on building super human strength and conditioning. Visit http://www.strongerman.com were you can sign-up and receive additional tips now.

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

Herbal Remedies For Sinus Infection

2010-06-28T07:56:00.001-05:00

Many people are affected by sinus problems each year. Once you get a sinus infection you are almost assured of getting more in the future. Many medications fail to help get rid of sinus symptoms such as headache, stuffy nose and infection. Herbal remedies for sinus have been used successfully for centuries. They are safe and easy to use and have no ill side effects that most medications have.

Here are some herbal remedies that can effectively treat sinus infections.

Licorice - The root of this herb helps reduce inflammation and stimulates the immune system to fight sinus infections. There are two types of licorice products. Be sure to take licorice capsules that boost the immune system and not those for treating ulcers.

Eucalyptus - This is a fragrant herb that soothes sore throats. It also has antiseptic properties and can help shrink swollen tissues such as swollen sinus passages. It is readily available in throat lozenges, which are a convenient way to take it. You can also drink eucalyptus tea. It is very helpful to steep some eucalyptus in a large pot of boiling water and use as an inhalant to unblock nasal passages.

Peppermint - The anti-inflammatory properties of peppermint help to calm mucous membranes. You may drink peppermint tea or steep the peppermint and breathe in the steam. The scent of peppermint when inhaled helps to ease your breathing.

Ginger - Ginger has long been known to relieve and prevent headaches. It is anti-inflammatory and contains substances that relieve pain. Take in capsule form, according to directions.

You can also prevent a sinus infection by taking certain herbs, supplements and foods.

Lemon balm - Lemon balm is helpful in fighting off viruses and bacteria. Steep the dried leaves for 10 minutes in hot water. Strain and drink the tea warm. Alternatively, lemon balm tea can be used as a gargle.

Echinacea - Echinacea helps boost the immune system and makes it function better. It has been known to kill some viruses of the respiratory system. Take in capsule form. Increase the dosage at the onset of illness and decrease after several days. Do not take if you have an allergy to ragweed.

Vitamins - Vitamin C and zinc can help to lessen the duration of colds as well as to keep the symptoms down. Many sinus infections come from lingering colds. By fighting a cold early, you can help stave off a sinus infection. Take supplements in the form of capsule or lozenge during cold season and especially with the onset of any symptoms.

Foods high in antioxidants help to build the immune system and prevent infections in the first place. Some of these foods include blueberries, artichokes, red beans, cranberries and pomegranates. Try adding these foods in your diet to help boost your immune system and prevent a sinus infection.

Herbal remedies for sinus are better alternatives to drug medication. However, some herbs may have interactions with prescription medication so it is wise to check with your doctor before taking them.
If you suffer from sinusitis, you surely know the pain and discomfort. There are 3 powerful natural ingredients for a sinus home remedy that can effectively get rid of a sinus infection. Find out how you can use this at-home remedy to cure your sinus infection within the next 24 hours at http://www.quicksinuscure.com
Article Source: http://EzineArticles.com/?expert=Alvin_Toh

How to Supercharge your Energy Levels through Exercise

2010-02-26T15:41:00.000-06:00

Your energy levels will depend on several factors, including genetics, nutrition, sleep habits, and emotional stress. Some of these you have no control over But there is one VERY important factor that you do have control over and that is your ability to take part in physical exercise.

Need a source of vast power and energy?

Look no further than your gym.

The link between physical fitness and energy is so strong, that doctors have lately been prescribing exercise as treatment for chronic fatigue, depression, seasonal affective disorder (SAD), and insomnia, for instance.

If sufferers of the most stubborn kind of fatigue can be energized with exercise, imagine what can do for those of us who experience ordinary, every-day fatigue.

* Feel Great At Mid-Afternoon *

Your brain thrives on oxygen. Blood transports oxygen to the brain, so the greater blood flow to the brain, the greater the oxygen supply the brain has. As you increase your heartbeat with a vigorous workout, more blood surges through the brain, more oxygen gets absorbed by your brain cells, and you feel more mentally alert and energetic.

Experts point out another long-term cause-and-effect relationship between exercise and blood flow to the brain: as you continue exercising, the number of capillaries (small blood vessels between your arteries and veins) throughout your body will grow. More blood flow through your "pipes" means more oxygen will be supplied where you need it.

Regular exercise also keeps the pipes clear and circulation healthy by preventing atherosclerosis (buildup of plaque). Regular exercise can actually REVERSE atherosclerosis when combined with a healthy nutrition plan. When you have atherosclerosis in check, your brain is virtually guaranteed for the rest of your life.

Blood also carries glucose, the simple sugar that's the primary fuel source for your entire nervous system of which the brain is the command center. Glucose's production starts the metabolism of carbohydrates. Various enzymes, plus your body's ability to use glucose to produce ATP, the more important energy chemical in the body, control this production. When you exercise, you increase the level of those enzymes and their activity.

In other words, when you exercise regularly, you boost your enzymes, resulting in more glucose, and your body is more efficient in using the glucose. You get a larger supply of ATP, which helps fight off the mid-afternoon energy drop-off.

* Increase Metabolism *

It's no secret that strength trainers are firmer and stronger than sedentary folks. How could it be otherwise?

Resistance exercise builds muscle, pure and simple. The more muscle you have, the higher your metabolism, and the more calories you burn even at rest.

So why does "strong and toned" equate to more energy?

For starters, heavy people have to lug around more weight all day long. When the overweight climbs a flight of stairs, do yard work, or even just carrying the garbage can to the curb, they're also carrying that excess weight, making almost everything they do more exhausting.

Better-conditioned muscles make every task that much easier, regardless of body weight. When you exercise, your ability to use muscle fibers is increased. So you require less effort to perform any physical task.

A strong body also has a stronger immune system. Being sick drains us of energy, and exercise, by boosting immunity, staves off illness. Recent research has shed light on why the strong may get sick less often and recuperate faster when they do get sick: exercise increases the activity of natural killer cells in the bloodstream.

* Less Stress *

A great deal of research supports that weight lifting is one of the most effective means of battling depression and stress. One of the main fatiguing factors of depression and stress is lack of sleep. In a recent Stanford University study, formerly sedentary insomniacs who began to exercise fell asleep 15 minutes faster and were able to sleep an hour longer than they had before becoming active.

* Boost Brain Fitness *

To this point, we've been talking about the benefit of exercise on mental energy. But is it possible that being in shape might translate to even greater mental benefits, such as increased intelligence, creativity, memory, or reasoning ability? It's very possible.

Studies show that both factors of mental stimulation and exercise were contributing to the increase of the brain's learning centers in different ways. Mental stimulation results in more synapses (the little gaps between brain nerve cells that enable them to communicate with one another), while exercise increases the number of capillaries in the cerebellum and cerebral cortex (two areas of the brain crucial to intelligence.)

* Take a Walk *

Medical research results could hardly be clearer: Taking a walk is one of the best ways to take charge of your health. A study in the Journal of the American Medical Association (February 11, 1998) showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44 percent. A study in the New England Journal of Medicine (January 8, 1997) reported that men 61 to 81 years old sharply reduced their risk of death from all causes, including cancer and heart disease, by walking two miles a day. Other research has shown similar results for women.

Recent studies have concluded that moderate amounts of exercise - including walking, jogging or using a treadmill for one hour, four to five times a week - can turn back the aging clock 30 years for middle aged men.

Consistency is probably the most important part of your workout. The more committed you are to walking all or most days of the week, the healthier you'll be. Remember that short walks are better then none at all. Health, like life, is a journey. All you have to do is take the first step.

About The Author

Paul Reeve is a Personal Trainer responsible for training individuals one-on-one and assisting them in achieving their health and fitness goals and providing them with guidance, support and motivation. Presenter and lecturer for Fitness Professionals, Sports Organizations, Sport Coaches, Corporate and Community Organizations. Webmaster for http://www.treadmilladviser.com - providing informed advice on exercise treadmills.

Muscle-Building Outdoor Activities

2010-02-25T15:38:00.002-06:00

This section is devoted to those activities that are mostly devoted to actual building of muscle and require more strength than the ones previously listed. It’s fool-hearty to believe that none of these activities cross over, because they all do to some extent. However, there are some activities, such as rock climbing that, while the heights and danger might stimulate the heart more than actual repetitive muscle exhaustion, it’s a much more strength-based activity.

ROCK CLIMBING

A challenge to your senses, all manner of adventure sports are a fresh approach to fitness and an excellent way to cross-train your body into ultimate fitness. But don't let the term "adventure" frighten you. Rock climbing may adventurous, but when calculatedly learned and practiced, it can be something that is far more beneficial to the whole musculoskeletal system than it is perilous. It’s greatest benefit is the strengthening and conditioning of the entire body, with an emphasis on upper body power.

Without a doubt, rock climbing emphasizes coordination and strength. The two, in fact, are highly interdependent. Upper body strength is key here, but having an overall balance of strength is a plus. Conditioning is something is that required in addition to performing and practicing movements on a regular basis. This, too, is interdependent for the actual ability to climb at all, let alone enjoy climbing or setting goals in the outdoors. So what does that mean? A rock climbing gym is really the only place to start in a sane and safe manner. This isn’t a sport to be undertaken lightly. Unlike hopping onto a mountain bike or donning a pair of running shoes and hitting the local track, rock climbing requires a ton of skill, and practice. It is a synergy of many different attributes and abilities put together to compile a total picture of capability, strength, balance and calculated mental and physical agility.

Have we scared you off yet? Don’t be scared. A rock climbing gym is a great place to enjoy the sport, and acquire skills that, even if you never venture out on to an actual rock, you’ll be able to benefit from. Though, why wouldn’t you want to test your skills under a blazing 80 degrees, and enjoy the elements and freedom of climbing against a backdrop of the great outdoors?

Rock climbing works just about every muscle in the upper body (pectorals, deltoids, forearms, biceps, triceps, rectus abdominus, serratus, intercostals, latissimus dorsi, spinal erectors and teres major) as well as a few in the lower body (hip flexors, trocanter, quadriceps, hamstrings, and calves). It is probably the single most demanding total body engagement one can find in any strength-based activity.

Indoor climbing gyms have popped up all over the country—either as a part of a larger gym or as a separate entity that offers nothing but climbing to its members. Classes are necessary as it’s a skill that is impossible to pick up by osmosis!

Cost of classes and/or gym membership:

For a gym like Gold’s Gym in Portland,OR where rock climbing comes as part of a total body package, (CALL 503-222-1210) you can get in on one of their specials and pay as little as $299 a year at certain times. Rock climbing isn’t taken as seriously as in a ‘climbers-only’ gym, but it’s affordable and is a great way to get your feet wet in the sport to see if you like it. For a rock climbing only gym like Dyno-Rock Indoor Climbing Gym in Arlington, TX you pay a monthly fee ($45) and then pay a class fee for instruction ($10) and a rental fee for equipment ($6 for harness, carabener, shoes, and chalk bag).

Buying your own gear:

For a simple gym kit (harness, belay, carabener), without shoes, you can pay between $75-$120 for your own gear. Shoes are about $60-$120. If you’re going outside, expect to pay a lot more for all the gear you need because, let’s face it, it has to be good!

Advantages:

You can rock climb indoors and out. You have the ability to be completely safe indoors or take more chances outdoors, depending upon what you want. You’ll feel more free as a human being than you ever have. You can choose this over standard strength training any day you are working upper body if you join a combined gym.

Greatest peril:

Falling and overuse injuries to hands, fingers, wrists, shoulders and neck

Disadvantages:

It takes a long time to become proficient at this sport, and it isn’t cheap!

Benefits:

Build unbelievable strength in your upper body and have a sense of agility unmatched by any other sport. Your mental acuity will soar. Your concept of “fear” as you currently know it, will be short-listed.

Best places to Rock Climb:

Ready to grip it and rip it like the big boys? Of Gateway’s Top10 Best Places to Rock Climb, the top nine are located in South Africa. Number one? The steep sandstone faces on Table Mountain in the Peninsula Mountain Chain in South Africa. Here in the U.S.? California’s Yosemite National Park or Tuolumne Meadows in California’s High Sierras.

KAYAKING

This is one of those cross-over sports that requires both strength and endurance. However, we put it into our strength category because of the amount of upper body muscle it requires in order to engage in it.

Kayaking can be done on a lake, river, or in the ocean. If you don’t have access to one of these, it likely isn’t a good choice for you. However, with the diversity of land and many natural bodies of water found in the U.S., it would be hard to believe that there isn’t a body of water someplace near your home to provide you with recreational and fitness opportunities.

In fact, the sport of kayaking is growing in popularity so much that the price of kayaks have absolutely gone through the roof! An entry-level inflatable kayak starts in the neighborhood of about $250. You can find them at Costco in the late spring and early summer or at a sporting goods store. They only go up from there. $699-$999 buys you a single-man kayak built for recreational paddling of all skill levels, either an ocean or fresh water model. The greater the stability and lighter weight the materials, the more expensive it gets. $1000 and upward buys a serious kayak for higher ability level and more competitive conditions. When we say “upwards”, we were shocked to find that kayaks can actually sell for $10G’s! Yeah, the price of a pretty flashy speed boat, complete with motor and leather seats. (Drool)….

But the truth is, while kayaking can be expensive, it doesn’t have to be. Nor does it have to happen in Class IV rapids to be beneficial to your strength and endurance levels. It’s a great upper body workout for anyone. For fitness purposes, kayaking is actually better suited to still water, such as is found on lakes. Rivers provide their own challenges, and certainly, it requires strength, endurance and calculated choices in order to navigate successfully and safely. However, if you’re purely into the enjoyment of being out on the water and getting your strength needs met, kayaking is a great way to do it!

Equipment needed:

A kayak of some kind, a cart with wheels to get it from car to water, plus an oar, swim gear and a change of clothes, as well as a floatation device/ life preserver

Muscles worked: Latissimus dorsi, lower pecs, deltoids, serratus, intercostals, obliques, biceps and triceps

Advantages:

Can be a great way to get out of the gym and burn calories along with building upper body strength. Calms the mind, and is a great way to fish and view wildlife.

Disadvantages:

Kayaks are bulky and require roof racks. They can be quite heavy, depending upon the model, and require two people to lift and carry them. You can only kayak year ‘round if you live in a place where the water doesn’t freeze over in winter.

Benefits:

A great fitness tool, they can develop the back and shoulders like nothing else. There are no limitations to when you can kayak—it’s a great summer activity in the early morning, heat of the day or at twilight

Best places to see the world from a Kayak:

Alaska, Hawaii and the South Pacific. http://www.alaskaseakayakers.com/, OR http://www.kayakkauai.com/

EXTREME OUTDOOR WORKOUTS –

Obstacle Course Racing & Fitness Boot Camps

If you live near an army base, you may have seen the obstacle courses that armed forces must train on to prove that they can sufficiently persevere in combat out in the field. Cargo nets, body hurdles, tire tracks, rope grids, walls, beams and bars, etc. are all a part of these courses. In fact, if you follow women’s fitness, you probably know that competitions such as the Galaxy or Tri-Fitness competitions, require that a woman compete on a course just like that in order to test her physical fitness in addition to her aesthetic appeal. Trust us, these aren’t your average T&A shows! While these girls may look like cute little “Hooters” honeys, they’re actually fitness gorillas capable of serious ass-kicking.

This interest in military type training emerged several years ago and it’s become a full-blown industry unto itself. The only problem is, there aren’t a lot of obstacle courses available and open to the civilian public. So serious course runners have begun to build their own courses in their own back yards. Let’s face it, climbing a wall with just your own two feet and a hemp rope isn’t exactly for the mild mannered.

To quench the appetites of those interested in learning how to pursue this kind of ‘serious fitness’, many camps have sprung up to give weekend warriors their fix on hardcore fitness. These camps include work on an actual obstacle course, along with personalized “You’re scum soldier” kind of ear-barking that would leave even the most Semper-Fi’ed individual shaking in his mother’s army boots.

The great thing that comes out of this is a kind of physical culture and training regime is a work ethic that most people can take back into the gym with them, and get much better results. At these camps, such as outdoor fitness boot camp “Camp Technique” in Los Angeles, weekend inductees (maggots?) engage in everything from super circuit training, to advanced stretching techniques, to weighted ball training, to “weak point training”… in order to realize that what they originally thought was a hard training session was more like wetting the bed in their sleep!

Obstacle Coursing can compliment any training routine and satisfy a number of training goals, if not compliment what you’re currently doing. It’s an excellent all around type of strength, endurance and agility training tool. It also has the power to transform the body into a sleek, fit machine in under 6 months, provided you follow a good diet in addition. But it’s not for the weak of heart. It’s best that you use obstacle course work, or super-circuit type training for a compliment to an already strong physical fitness program.

Attending a camp is just a great way to get started.

Cost of camp:

$150 per person/ per day or packages of $500 for a week

Cost of Use of Course:

If you’re lucky enough to have one in the area that you can run. Use of it can be as cheap as $5 a time. (Kissimmee, FL, Orlando, FL, Venice, CA, and locations in Ohio and Texas, as well as several others springing up in a town near you).

Cost of Building own course:

$500 for a simple set of old tires, a cargo net and a few over-under hurdles, to $5000 for a complete course on acreage, complete with wall, bars sunk into a permanent foundation and rope grids.

Muscles worked:

ALL!

Equipment needed:

Clothing you can move in, water, gloves with tacky grip, good athletic shoes with cushion for concussion, ball cap, visor or sunglasses

Advantages:

Can get you into shape like nothing else. A true combination of strength and cardio in one. Can really cut down time in the gym once you’re fit enough to go

Disadvantages:

Not a lot of obstacle courses are available to civilians; you’ll have to build your own unless you live in a few select places where obstacle courses and civilian fitness go hand in hand.

Benefits:

You can transform your body in a short time, your strength will increase by 20%, on average, within the first 1-2 months. You can count it as a full body workout, or upper body workout, and skip the gym that day. It will push you past any result you could get in the gym within the same time frame.

Best Fitness Camp:

Platoon Fitness (www.platoonfitness.com) with classes and camps in Philadelphia, NYC, Boston, Jersey, and now in Europe, in the U.K.

Can’t Attend a Camp?:

Pick up Andrew Flech’s book “The Official Five Star Fitness Boot Camp Workout”

About The Author
Dane Fletcher is THE Training Authority and writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. For more information, please http://www.steroidpimp.com.

How To Strengthen Your Eyes Naturally

2010-02-24T15:24:00.000-06:00

Computers are hard work for the eyes, if you face it for hours, you would have these eye strain symptom: fatigue, blurred vision, headache, very few people know how to rest their eye effectively; the researchers have developed some exercises that encourage your eyes to become stronger and promote regeneration and rejuvenation of the cells, can help people change their eyes for the better

Almost all eye problems are due to mental strain and excess stress on the eyes. Learning how to relax the eye and the eye muscles is the best thing to ensure you will never need artificial lenses and, Palming is a way to help the eyes relax, naturally, it is a to rest the eyes from all light stimulation, the studies and treatments of thousands of eyes that tight muscles actually contort the eyes and restrict circulation, found that palming helps those muscles relax.

Eyes are in constant motion, even when we are sleeping, the eyes are moving around. It’s not possible to completely stop the eyes from moving because they need to stay lubricated. However, we can slow down their motion and help them relax.

In order to relax the eyes, you must first relax your mind. If your mind is running away with its thoughts, your eyes will strain to keep up. Palming helps relax the mind and the eyes all at the same time. The procedure is simple and takes less than 20 minutes, but you can do it for however long you need to.

The first step is to rub your hands together to get them nice and warm. Next, place one palm over each eye. Be sure to cup the palms so they are never directly touching the eyes or putting pressure on the eyelids. Your elbows should be resting on a hard surface, like a table or your knees.

The next step is to relax, fully relax. With your eyes closed beneath your palms, feel the muscles in your body start to relax. Start from the top of your head and slowly move down to your toes, feeling each muscle in between start to relax. The more relaxed you are, the darker the blackness your eyes see will be. At first, you may see a grayish color but as you relax that gray will become a darker and darker shade of black. The deeper the blackness, the more relax your eyes are.

You want to clear your mind of all thoughts. Forget all the lists and things that need to get done and focus solely on the darkness. If it helps, you can picture pleasant things like flowers blossoming or the waves of the ocean. Try to stay in this relaxed stage for at least 15 minutes.

Once you open your eyes again, things will be more focused. Colors, shapes, and lines will be more defined and your overall vision will be clearer.

Don’t forget Listening to what the eyes are saying and relax them when they are tire taking time out to relax, you must practice relaxation techniques until they become more natural. Take the time during the work day to relax the eyes for at least 10-15 minutes.

Improve eyesight

About The Author
For the first 20 years of my career, I owned an ophthalmology practice. In fact, in my city, I've won many awards for having the most prestigious optical business in town.
The author invites you to visit:
http://www.2improveeyesight.info

How to Avoid Over-training to Maximize Muscle Growth

2010-02-23T15:18:00.000-06:00

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

**The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate Weak appetite High blood pressure Weight loss Trouble sleeping Increased metabolic rate Irritability Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels Decrease thyroxine levels Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue. The Effects of Over-training on the Immune System perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle Chronically depleted glycogen levels Slow, weak muscle contractions Depleted creatine phosphate stores Excessive accumulation of lactic acid Extreme DOMS (delayed onset muscle soreness) Tendon and connective tissue damage So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss. Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue. Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry. Have the largest meal of the day within an hour after your workout. Do this every single workout! Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals. Eat every 2-3 hours to ensure that your body remains in an anabolic state.

Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

About The Author
Vince DelMonte is a competitive fitness model and personal trainer, as well as the author of Muscle Building Program ==> http://QuickBodyBuilder.info a complete guide to building muscle for the hardgainer. Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support

Losing Motivation?

2010-02-22T15:10:00.001-06:00

Many times in my over twenty years as a personal trainer, I have seen clients make awesome progress with regard to following the customized eating plan I give them only to become complacent and slip back into the unhealthy dietary habits that brought them to the point of desperation. The question is how do we maintain the mindset that created success with regard to weight loss. The answer is that we must unswervingly focus on the end goal we established when we began on the program. Let's say a client comes to me who weighs two-hundred and fifty pounds and he desires to take his weight down to two hundred pounds. The client, in order to remain motivated, must constantly, reaffirm the commitment he originally made to drop his weight to two hundred pounds.

I firmly believe in using weight loss related mantras in order to stay motivated. The question is what is a mantra? A mantra is a constantly repeated saying which will affirm the client's goals until the mantra becomes a part of the client's belief system. Is this brainwashing? Maybe, but for thousands of years this has been a method which has been used in religion and in education to form belief systems and ingrain powerful and useful truths. In their spare time, I instruct my clients to constantly repeat the success mantra until it becomes such a part of them that nothing could stop them from achieving their weight loss goal.

Another power technique involves obtaining a picture of a body which is representative of what the client's end goal is regarding appearance. Every day that picture should be looked at, and I instruct the client to spend one half hour creating a mental picture of themselves with this goal body. This technique is called visualization and if practiced with regularity will never fail to aid in the quest to remain motivated.

In order achieve success in their fitness program it is necessary for the client to dedicate themselves in totality in achieving their goals. Success only comes when a person dedicates themselves unreservedly in the pursuit of their goal. No negative self talk can be tolerated; examples of this would be "I have never been able to go more than two weeks on a weight loss diet," or "I will always be fat," statements such as these are the exact opposite of the success mantra described previously in this article. Success mantras, if diligently practiced, will drown out negative self talk. Negative self talk is the number one enemy of program success and must be overcome by diligent practice of the techniques mentioned previously in this article.

Success is a certainty if motivation is maintained and I hope the motivational techniques mentioned in this article will enable you to achieve success in your weight loss endeavor.

About The Author
Fort Lauderdale Personal Trainer Joe Kozma is a master trainer who has been practicing over twenty years. Joe is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides body makeovers, bodysculpting, strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com

A Way to Shred Fat at Work - Lose More Weight Doing the Same Job

2010-02-19T22:18:00.000-06:00

Are you looking for a way to burn more calories without it interfering with your day-to-day work schedule? There are a number of ways to move around differently at work that will increase your body's demand to use more calories. Thinking outside the box and changing some lazy habits can make all the difference between storing your last meal as fat and burning the fat from your body.

Lets take a look at some ways to increase your activity output at work.

Commuting
If you don't live far from work how about walking to work? If this sounds too overwhelming at first thought how about walking one way and getting a lift back? You could even break this down even more by walking alternative days until you get used to the idea. Not only is it good exercise for you but you are doing your bit for the environment too.

Talking of saving the environment, if you live several miles away from work and walking to work is out of the question you could opt for cycling to work instead. The same principles apply, you could try alternative days until you get used to the idea. Once you get into moving your body more the sooner you will crave more exercise.

For those who can't avoid using transport to get to work don't worry because there are ways to use more calories by using your feet more.

If you travel by bus you could get off at the stop before work and walk the rest of the way. The same applies when going home as well; get off the stop before home. This simple strategy could give you up to 3 hours more exercise each week.

If you drive to work you could leave your car a mile from work and walk the rest of the way. Or at least park it a few streets away. The best thing you could do with driving to work is organising a car sharing scheme where you take it in turns to drive a colleague to work and vice versa. The crunch is when it is your colleagues turn to pick you up you arrange to be picked up a mile from home and dropped off a mile from home at the end of the day giving you a reason to walk.

5 Ways to burn more calories at work

1. Take the stairs every time.
2. Get out and walk at lunchtimes.
3. Get on your feet when talking on the phone and walk.
4. Volunteer at every opportunity you get to get out of the office and take the stairs.
5. Volunteer for strenuous jobs whenever possible, in other words don't be afraid to break into a sweat at work.

(c) Copyright - Anthony Chapman, All Rights Reserved Worldwide.

About The Author
Anthony Chapman is a Body Transformation Coach and creator of a downloadable step-by-step diet guaranteed to work. Discover how to Lose Weight, Fat & Inches in Only 10 Days! This diet is easy to implement and is intended for busy people, options to commit at different levels are presented. To get FREE FAT LOSS TIPS everyday for the next 10 days please visit http://www.fatlossevery10days.com.

How to Gain Muscle the RIGHT Way using Bodybuilding Principles

2010-02-17T22:05:00.000-06:00

Just about every guy on the beach would love to walk down the boardwalk with bulging arms that filled up his sleeves and ripped thighs that made people get out of the way when they saw him coming. This can only be achieved through the principles of bodybuilding used to build a ripped and muscular physique. Unfortunately, many who are searching for this result never quite reach it because they fail to learn some basic principles in the beginning. Body building is as much of a science as it is physical exercise and these principles must be adhered to if you want real results.

Below are five simple bodybuilding principles that anyone can follow to help them achieve the bodybuilding muscle results that they desire.

1. Use Compound Movements-one of the biggest mistakes that new bodybuilders make is they start performing isolation exercises before they've really built any muscle. What I mean by this is, isolation exercises are designed to work only one muscle at a time but if instead you build your workout routine around compound movements, then you be able to work on many muscle groups at one time. This means that core exercises such as squats, bench presses, and deadlifts should make up the bulk of your routine.

2. Don’t work out EVERY day-although just about everyone has heard this principle, few workout warriors pay attention to it. The fact is, muscles build during rest phases, not active ones. If you simply work your muscles out all the time they will cease to grow and can eventually shrink over time from over training. Instead, take at least a day or two off per week to allow your muscles time to repair and grow.

3. Go heavy for maximum results-while maintaining safety using a spotter, lifting heavy weights is integral to your gaining serious muscle. It is okay to start out light in the beginning, but once your muscles begin to build you'll have to increase the weight over time to ensure consistent progress. This is called the progressive training principle and is the backbone of true bodybuilding programs.

4. Protein is your friend-you have to eat protein if you want to build muscle, bottom line. This means lean meat, fish, and chicken and for those of you who are vegetarian, you may have to supplement your diet with protein powders in order for you to get enough protein to build the muscle that you desire.

5. Easy on the cardio-while cardio exercise is great for burning fat, doing too much can burn off some of the calories you may need to provide your muscles with energy and their ability to grow. It is often recommended to do your cardio work opposite the days you do your weight training workouts.

While the above only represent five bodybuilding principles, if followed consistently and with intensity, they can surely help you to achieve your bodybuilding and fitness goals.

About The Author
Emile Jarreau has been involved in Fitness and Bodybuilding for over 32 years. For more information regarding fat loss go to http://www.MrFatLoss.com

Virtues for Fitness Success

2010-02-16T21:56:00.000-06:00

If you want your fitness endeavor to be successful the following virtues must be practiced 1.) Desire 2.)Commitment 3.) Goal orientedness 4.) Intensity 5.) Persistance and Perseverance.

Desire is a force of the will which leads people to seek to change their present reality. It is a powerful thing when a person who has long desired to change their body, finally becomes so fed up, that in their their mind there is no alternative but to begin taking the steps to create change. In short, a person has to want to change, and to truly create radical physical change takes total commitment.

Commitment is a dirty word to many in our culture today, but with respect to creating physical change total commitment is necessary. What is total commitment; it is being willing to do whatever it takes to achieve your goal, no matter what. Re-creating your body necessitates a 24/7 commitment. Your food intake must be strictly regulated every meal and snack, every day. You cannot miss workouts just because you are not feeling one hundred percent that day. You cannot miss workouts because you had a bad day or your boss or your spouse is angry with you. Success necessitates that a person overcomes all adversity and sticks to the workout program and eating plan no matter what, without any excuses.

Goal orientedness is having, at the very least, a mental picture of how you want the outcome of your training to be. I strongly advise each and every client of mine to obtain a picture which represents how they want to look. I require that it be a person of similar physical structure who has optimized their physical condition. Constantly meditating on that image keeps a goal visually present and helps immeasurably in fueling the desire to go on to total success

Intensity, if you want to get results from your training, you must train with sufficient intensity. What does this mean? It means pitty-pat workouts will not do the job. I, as a personal trainer have seen people who are wasting time in the gym with low intensity workouts. They go through workouts which do not create results for months, even years, but results will never come unless they put in the sweat and elbow grease it takes to reshape a body. Proper intensity is training as hard as you are capable during the entire length of the workout. Workouts without deep muscle burn will not create change. In my opinion, if you feel no need to grunt and groan at all in your workouts, you are training without sufficient intensity. Sweating is good thing, it is the body's response to vigorous exercise. No sweat in this trainer's book equals insufficient intensity.

Persistence and perseverance. Do you want to succeed? Dogged determination to create results must be practiced for a successful training program. What is persistence? It is doing what needs to be done to create physical change each and every scheduled training day without exception. Intense weight training sessions done as scheduled without calling off and never missing your cardio sessions, this will create change Perseverance is gutting it out, sticking to the program even when your mind tells you that you are wasting your time. There will be times when you think that you are not changing quickly enough and it is at these times that you will be tempted to throw in the towel and quit. Perseverance causes a person to do the work necessary for a long enough period of time to attain one's goals.

About The Author
Fort Lauderdale Personal Trainer Joe Kozma is a master trainer who has been practicing for over twenty years. Joe is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides body makeovers, body sculpting strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com

How to Build a Home Gym on the Cheap

2010-02-16T10:11:00.002-06:00

Going to the gym can be expensive. Some monthly gym memberships charge as much is $99 per month or more not including exorbitant setup fees of often hundreds of dollars. Even those much less expensive gyms that are in the $40 per month range can certainly add up over time especially if you factor in the amount of gas you use back and forth on each trip. Not only are they expensive, they can also be inconvenient. A majority of individuals who sign up for gym memberships never end up sticking to the workout routines because it can be so hard to fit going to the gym into your daily schedule. This makes building a home gym a perfect solution for many people.

Now, building a home gym does not have to be an expensive endeavor. You can often get away with very little equipment to start and simply add to it as you become more experienced with working out and your budget increases. For those who are new to working out, one of the best purchases can be a home gym system. These all in one equipment packages feature attachments that will allow you to work your entire body with one machine. Because of this, your home gym may end up being much smaller than if you had many pieces of equipment. Those who are a little more advanced may look to include free weights in their home gym setup.

For those that want to go the free weight route, you'll want to put down some padded flooring in the room you choose. Padded flooring can be bought in squares that are approximately 2' x 2' and join together like pieces of a puzzle. Oftentimes, you get all the workout you need just by buying a set of dumbbells and an adjustable bench. Just about every exercise known to man can be done with dumbbells and as long as you get weights that go up to a high enough number to allow you to make progress, your simple but effective home gym can last you months if not years with no improvements. For those that are looking to put on serious mass with their muscle building routines, you may want to purchase a weight bench and or a squat rack. Ample room is required for these larger pieces of equipment so locating a free weight gym in a basement or garage is usually the best idea.

But a home gym is really anything that you make it. Some people simply want to lose a little fat and may only have an exercise bike and some strength bands. The most important thing to include in your home gym is yourself. Make a commitment to work out in your private space each and every day. Now that you don't have to worry about the price of gas or working getting to the gym into your schedule, you can make a lifelong commitment to working out in your own private home gym.

About The Author
Emile Jarreau has been involved in Fitness and Bodybuilding for over 32 years. For more information regarding fat loss go to http://www.MrFatLoss.com

How NOT to perform a heavy bag workout

2010-02-15T10:31:00.000-06:00

Daniel Augustine

Every year, more and more people have been discovering the heavy bag workout. The heavy bag workout has proven time and time again the excellent impact it can have on your health and fitness. The problem is, there is a somewhat high amount of people who have a tendency to make some vital errors in their heavy bag workout, and these mistakes are costing people some potentially very rewarding results, plus they may find themselves having to work out a lot longer to witness the results they should be seeing in half the time. Now my aim for you today is make sure that when you conduct your heavy bag workout, you can avoid making some of these very common mistakes.

1. People are far too stationary. This is unquestionably a popular problem with most people. You must remember boxing is not just about throwing countless punches at a heavy bag; boxing is an art that must incorporate a lot of movement to keep the blood pumping. So make sure you remain on the balls of your feet and stride around the bag in both directions.

2. The next mistake is another popular one. When people throw a punch, they believe that if their muscles are stiff your punch will be much firmer and stronger. This is actually the complete opposite of the truth. While moving around the bag and throwing punches, your muscles must always remain loose and relaxed. This doesn’t make sense to a lot of people but let me explain; relaxing the muscles increases the speed of your actions and reactions, and like many over contact sports will teach you, speed equals power.

3. An error that people make often is to completely ignore their defensive stance. Although you’re not in front of an actual opponent, your defence is a crucial element of your training, as it works out your entire body. By simply including ducking, bobbing and weaving, and your guard up, you can accomplish so much extra. Combining all of these things in your heavy bag workout jointly successfully can be difficult to start with, so I am going to give you a little advise: Imagine the heavy bag is a massive opponent. Visualise the heavy bag as them approaching you with the intent of knocking your head clean off! Now if you can do this well, you should start to feel a slight urge to naturally concentrate on your defence.

4. The final error that I want to make you aware of is, people not breaking their workout up. Boxing is an extremely fast pace and intense sport so it is very important that you break your workout into rounds. A nice amount to start with is, three 2-minute rounds, however this may vary depending on your ability. This will allow you to have much better control of your workout and keep track of how well you are doing.

These are just a few of the mistakes that can be made in a heavy bag workout, but by simple avoiding these four you’ll notice an incredible difference in the results and your work rate.

Source: Free Articles from ArticlesFactory.com

ABOUT THE AUTHOR

I have been boxing from a young age and have been studying different forms of effective workouts to improve results through testing many different methods.

10 Reasons in Favour of Healthy Drinking Water

2010-02-10T19:21:00.001-06:00

"Water is the safest thing for you to drink. What we mean by “water” is plain water, mineral water, seltzer water, sparkling water or any other water you may have in your area that has ZERO calories. Be sure to check the label on any water you buy because you may be shocked to see sugar or sodium or caffeine, or all three, in some of your favourite water

1. Water is the essence of life. Life cannot exist without water. We must always be adding fresh water to our bodies in order to keep them well hydrated. Water can be a wonder cure for a lot of common illnesses such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water. Over half your body is made up of water.

2. Water prevents and cures heartburn. Heartburn is an indication of water deficiency in the upper part of the gastrointestinal tract. It is a major thirst signal of the human body. The use of antacids or other tablets in dealing with this pain does not correct dehydration, and the body goes on suffering because of its water shortage. Tragedy: if you don’t identify heartburn as a symptom of dehydration and you keep treating it with antacids and other pills it will, in time, create inflammation of the stomach and duodenum, hiatal hernia, ulceration, and ultimately cancers in the gastrointestinal tract, including the liver and pancreas.

3. Water jump starts your body: while your mind may react to caffeine in the morning, water helps the rest of your body get moving. It begins by helping to ease dry mouth and goes on to work the magic of motion throughout your system. Soda and coffee don’t count. Although they are liquid beverages, the caffeine in both can in fact add to fluid loss through diuresis.

4. Water helps preserve healthy body weight by increasing metabolism and regulating appetite. Water also reduces feelings of hunger. The kidneys can’t work properly without enough water. Some of the load is moved to the liver when this occurs. The liver metabolizes stored fat for energy, so the body burns less fat if the liver is doing some of the kidneys’ work.

5. Water washes out toxins and other metabolic waste products from the body. It helps get rid of excess nitrogen, urea, and ketones, so it is particularly important when following a high protein diet. You need even more water to help your kidneys do their work if you’re eating big to gain weight.

6. According to the American College of Sports Medicine, adequate fluid replacement helps to maintain hydration therefore optimizing and enhancing performance of those participating in regular exercise. They suggest flavored waters to promote hydration and to increase palatability. Products such as Gatorade’s Propel Fitness Water are, therefore, terrific substitutes for plain water to increase fluid intake and meet the optimum consumption of water per day, thus enhancing performance and lessening the possibility of dehydration.

7. Women who drink more than five glasses of water a day are 41% less likely to die from a heart attack than those who drink less than two glasses. The protective effect of water is even greater in men. Not all liquids are equal. The consumption of other liquids such as coffee, tea, juice, milk and alcohol actually increase your risk of heart attack.

8. Michaud and coworkers found that the incidence of cancer in the urinary bladder was reduced significantly by a high fluid intake in a ten-year study involving nearly 48,000 men. The top 20% of subjects who participated in the study drank 2500 ml per day or more, while the bottom 20% drank 1200 ml or less. The authors concluded that within this range, the risk of bladder cancer decreased by 7% for every 240 ml of fluid added.

9. When you don’t have enough water in your body, your cells start to draw water from the bloodstream. Your heart has to work harder because your blood gets sludgy, and your body starts to redirect blood away from less vital areas. Dehydration can set in even before you start to feel thirsty. This is a great strain on the body because it impairs the kidneys in their vital function of purifying the blood and helping the body get rid of toxins.

10. Water is the nutrient your body needs the most. Between 55 and 75 percent of adult body weight is water, and it is critical in regulating all body organs and temperature as well as dissolving solids and moving nutrients throughout the body. Research has shown that proper hydration may minimize chronic pains such as rheumatoid arthritis, lower back pain, migraines and colitis as well as lower cholesterol and blood pressure.

The best way to figure out if you’re drinking enough water is to look at your urine. It should be a very light shade of yellow. Drink up if it’s darker. Let your thirst guide you, also. You might not need eight glasses to feel hydrated on a mild day. You could crave nine or 10 if it’s hot or you’re exercising. Bottom line? Your body is 90 percent waterand needs it for digestion, healthy skin, blood circulation, temperature control and lots of other reasons.

Water is an essential part of your body. The standard is about 8-10 cups a day for adults, although there is still dispute on how much is enough. Drink soda, tea and coffee in moderation. Sweet beverages and those with caffeine reduce the hydrating effect of liquid and may create other health threats. Honest to goodness water is the gold standard with the ability for 100% water replacement."

About the Author
Simon Wilkes is a leading expert in providing water drinking solutions in office environments. For more information on water cooler technology please see www.thirsty4water.co.uk

Chiropractors For Sports Injuries

2010-02-09T22:14:00.000-06:00

If you are a professional athlete or just play frequently for the love of the game, you may at some point in time end up supplanted on the couch in pain. This is when a sports injury chiropractor can provide the type of service you need. A sports injury chiropractor can provide sports medicine advice, give useful health information, nutritional advice and orthopedic chiropractic treatment. A sports injury chiropractor can help the sports enthusiast in many different areas.

A sports injury chiropractor will help you to restore the normal function of your body. This is done by fixing the blockages that occur in the nerve and spine areas. Because of this, they are able to provide pain relief to those individuals who have caused themselves injuries due to strains. They help aid in the prevention of running injuries as well by keeping the body maintained. This will all help to improve and enhance the physical performance during games.

A sports injury chiropractor can have many years of experience. This makes them qualified to deal with the experience that was a trauma to your body and you can find some very reputable chiropractors that have helped with many of the professional sports players.

You should go to a sports injury chiropractor that provides routine help, as they will help by looking at your nutritional aspects of your life. They will give you guidance to foods and diets that will improve your life and they will also counsel you on the different levels of fitness. They have helped athletes in the Olympics, runners, stunt people, professional athletes, football players, tennis professionals, marathoners, baseball players, and body builders.

A sports injury chiropractor is also educated in providing chiropractic care beyond the sports fields. They can help people with automobile injuries as well, and they help people with low back pain. They help with neck pain, joint pain, wrist pain, and shoulder pain. There is also evidence in help with hip pain, shin splints, lower leg injuries, muscle spasms, whiplash, carpal tunnel, fibromyalgia, and many other areas.

If you have any of these injuries, you will want to consult with a sports injury chiropractor. This is a holistic form of alternative medicine and this is a completely natural form of medicine that can be used with regular medical technology. Fixing the injury or joints will help to relieve the pain you are feeling. There is no need to suffer any more. If traditional health care is not helping you, turn to the alternative.

About the Author
Alexander Thomas is a respected author and contributor to USChiropractor.org http://www.uschiropractors.org) - a leading authority and resource directory for information on Chiropractors on the internet.

Five reasons to use cross training to whip you in top shape

2010-02-08T22:42:00.000-06:00

Exercise is one of the best gifts you can give your body. You can tone and strengthen muscles, lose body fat, lower your blood pressure and strengthen your heart. To gain the maximum amount of benefit to your body, it's important to vary your exercise routine, as no one exercise can do everything. One popular way to get a total body workout is cross training - a method that includes alternating cardiovascular exercise with strength training.

Some people like to do aerobic exercise on different days than strength training. Others prefer to get in both types of workout in one day. With cross training, most experts recommend that you vary your exercises, even within the aerobic or strength training group. For instance, if you're a runner, you might alternate running with swimming, biking or elliptical training. If you're used to using only free weights for strength training, cross training will allow you to try some weight machines, as well. Following are some benefits you can gain from adding cross training to your fitness regimen.

* You will enhance your overall performance - Most fitness scientists agree that cross training provides the best mechanism for taking care of your whole body. The aerobic training you will get from running, swimming, or working out on an elliptical machine will improve your endurance. The weight training will make your muscles strong and lean. Most sports require both capabilities, making cross training the best way to get into shape

* You can keep training even after an injury - When you are performing multiple types of activities and using many muscles, an injury won't stop you. You can work other parts of your body while the injured area heals, or simply switch exercises for a while.

* You can get in more exercise time without soreness or injury - This one is a big plus if you're trying to lose weight. By varying your exercise you can spend more time per week exercising without risking soreness or injury. If you usually run, for example, you might not be able to add another hour of running to your week without being sore or causing knee problems. But, you could easily swim or bike for an hour in addition to your runs without causing a problem.

* You'll increase your proficiency in multiple sports - Adding variety to your routine will cause you to explore exercises you had previously ignored. Never used an elliptical trainer? Now's the time to try. Not used to the recumbent bike? See what you think.

* You'll reduce your chances of boredom - This is one of the biggest culprits that keep us out of the gym. But, with cross training, your workouts are so varied that you never get bored. Don't feel like swimming today? Fine, get on the elliptical machine instead. It's still a valuable workout, and it won't seem so mundane

Cross training has gained a lot of popularity in recent years, and seems to be fulfilling its promise of making us healthier and more fit overall. Even the early opponents of cross training who said that athletes should train in a very task specific way, seem to have changed their minds. Give it a try, you may find that you are getting healthier and having more fun, too!

About the Author
Mike Singh is a fitness instructor and writer, who provides unbiased reviews of elliptical machines and elliptical trainers for consumers looking for quality information. Checkout the largest collection of brand-name elliptical trainer reviews online!

Aerobic Exericse Is The Key To Fitness

2010-02-05T18:49:00.001-06:00

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.

About the Author
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes.com specializing in body health, muscle development and dieting. Visit http://www.bodyfixes.com for more information.

How to Run a Marathon in Under 2 Hours 40 Minutes

2010-02-04T18:46:00.000-06:00

In my late 30s, I was still running decent times and breaking 16 minutes for 5 kilometers, but had not been doing any serious marathon training. As my 40th birthday approached, I decided to give the marathon a shot, just to see how fast I could go.

It turns out that I was fortunate enough to stumble onto a routine that worked extremely well, and I ran the following times after my 40th birthday:

2 hr 38 min Disney World Marathon 94
2 hr 34 min Boston Marathon 94
2 hr 38 min Disney World Marthon 95
2 hr 37 min Fox Cities Marathon 96
2 hr 39 min Disney World Marathon 97

Here is a general outline of what I was doing, as best as I can recall. The focus was always on 3 key workouts per week during the build-up phase, the long runs, the tempo run, and the short interval workout or 5 kilometer race.

Sun long run. I ran up to 17 or 18 miles at 7
minutes per mile pace

Mon easy recovery. Maybe 5 miles at a very relaxed
pace.

Tues medium long run. 10 miles at an easy pace.

Wed easy recovery. Same as Monday

Thurs tempo run 45 min to 60 min at a fast pace

Fri easy run up to 1 hour

Sat intervals, between 4 and 6 x 800 meters very hard, sub 2:30s or 5K race

Here is the twist. Six weeks before my marathon, I upped the medium long run to another long run, so I was doing 2 x 17 mile runs just 2 days apart. I found that I could handle the workouts and recover faster than running 20-22 mile runs. So I tried to do 8 two hour runs in a 4 week time period.

Here is another twist. As much as possible, I did one or both long runs off the road. I felt my legs could recover quicker after a trail run than running on asphalt, especially after 2 long hours of pounding.

I followed the 2 long runs per week routine for 4 weeks. After that, I did not do anything over 90 minutes, and only once or twice at an easy pace.

Two weeks out from race day I did 2 or 3 tempo runs each week for 5-6 miles, which I felt would prepare me physically and mentally for 6 minute per mile pace without tearing me down.

According to one of those Race Time Predictor formulas, a 16 minute time for 5 kilometers means you are capable of a 2 hour 36 minute marathon, while a 16:20 predicts 2 hours 39 minutes. I believe most runners must have that kind of speed over 5 kilometers in order to break 2 hours and 40 minutes for 26.2 miles.

If you can do that and follow this training program, I know you can do it. I did five times in a row!
About the Author
Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him at http://www.daveelger.com. He also supports the Okinawa Running Club at http://www.okinawarunning.com.

Is It Best To Exercise At Home Or At A Gym

2010-02-03T04:00:00.000-06:00

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statement applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress.

Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also more of a selection of equipment as well, far more than you'll have at home.
If you need other services than just weights and equipment, the gym may have just what you need.

If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.
Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.

About the Author
Gregg Hall is a business consultant for online and offline businesses and lives in Navarre Florida. Get more tips on exercise equipment at http://www.treadmillsandhomegyms.com

Do you need a Fitness Trainer?

2010-02-02T04:00:00.002-06:00

Wow it's the start of a new year again so it's time to make another effort at kicking bad habits and taking on good habits
such as: joining a Gym to get fit and lose a few pounds. When most people join a gym, motivation runs high for the first couple of months and it's great, but then they start to lose interest, this usually happens around March or April, some times sooner. People get tired of doing the same old routine with little or no results. Boredom overtakes and they quit. There are a few secrets to maintaining a successful training program:

1. There must be a plan of action based on the person's goals
2. Progress must be tracked and logged.
3. The program must be interesting and appealing.
4. It must be changed every 4 to 6 weeks for greater results and the keep its appeal.

Many people who are new to the fitness scene follow the same training routine day in day out for a couple of months and then give up in despair.

So what is the solution?

Those people could employ the services of a Fitness Trainer to keep them motivated and provide them with sound exercise routines that are interesting and will actually work.

Fitness trainers are qualified experts in analysing and creating a fitness program that is right for you and your goals. They will provide you with a certain program depending on your "fitness level," and create it according to your needs, and keep you stimulated and inspired by giving you the correct exercises that will not bore you and you will not wish you were somewhere else.

If you are considering a Fitness Trainer, keep in mind that they will vary in fitness education and skill.

Here are some factors to consider when hiring a Fitness Trainer:

1. Proof of Certification
To ensure your success,
They must be certified by a highly accredited Fitness Institute. This implies greater knowledge and higher quality.

2. Education and Training
Choose a Fitness Trainer who has acquired a very high level of education and training in the health and fitness field.
They will have the edge over the others regarding your results and value for money.

3. Gives the right attention to you.
A good fitness trainer will provide his or her client undivided attention at all times during their session. You should not find them looking around the gym or chatting to others, the trainer should be able to stay focused on the task ensuring that you are performing the exercise safely and correctly.

4. Knows how to track progress
Choose a fitness trainer that knows how to track progress and implement the required changes.
This way, the trainer will be able to provide new activities that will match your new fitness level.

5. Good Personality
They must have a good likable personality. You will be spending some time with this trainer so it makes sense that you
choose one that you are sure you will like and will be comfortable with. Be sure that you will get along with them.

The services of a Fitness Trainer and the results you can achieve with them are much greater than going it alone, and will keep you on track and motivated, which will definitely ensure that you make it past March in the gym.

About the Author
Darren O'Connell - has over 20 years experience in Muscle Growth, Health, Fitness and Nutrition - http://www.explosivemusclegrowth.com

Muscle Building Foods That Help Build Muscle And Burn Fat Fast

2010-02-01T04:00:00.001-06:00

Eating muscle building foods does help you get the edge and build muscles much faster than just eating normal foods. Muscle building foods that is refereed here is not some engineered freak food, it just carefully selected natural foods that contain high in protein that can help you accelerate your muscle building process. Building muscle is not as simple as just hopping into the gym, lift a few weights and you will get results. It requires much more than that. Number one, you need an excellent workout plan and then, you need a solid diet. Just imagine you are a homebuilder, even with the best tools and blue print, you cannot build if you do not have enough cement.

You get results from your workout when you rest, not when you are working out. During your workout, you are tearing your muscle in microscopic scale, and your muscles will recover and grow bigger when you feed them with muscle building foods like protein. You cannot get big muscles by just eating bread and beans. You need foods that contain complete amino acid profiles.

You have to include these power muscle building foods in all your meals. Consuming them bit by bit, spread throughout the day can increase the absorption rate of these foods in you body. Eating a large portion at once will not work because your body cannot absorb all the nutrients at once. Here are mini lists of muscle building foods that can help you build lean muscle that is rock solid in no time!

Muscle Building Foods 1

Beef is an all time favorite in a body builders diet. Roughly, 100 grams of beef contains 30 grams of high quality protein. These proteins are high BV protein, which means that, if you consume 100 grams of steak, 30 grams of protein will be absorbed by the body and utilized for protein synthesis. The steak, which contains the highest protein, is the Silverside lean. This is a good choice of steak because it also contains very low fat, 5 grams of fat only. There are many ways you can cook beef. The best way to do it is to roast it because this way of cooking uses very little oil. For a quick meal you can also buy beef strips and stir fry it with vegetables, onions and chili using olive oil.

Muscle Building Foods 2

Famous body building food number two is the all time favorite, eggs! Eggs are such a power food for building muscles because it the eggs whites contain no fat and although the egg yolk is high in cholesterol, it provides Omega 3, which is good fats. Eggs are also a source of protein, which contains a complete amino acid profile. Eggs are very easy to get, dirt cheap and convenient to bring around. One egg contains 6 grams of protein, 3 grams in the yolk and 3 grams in the white. There are tons of ways to cook eggs. The best way to cook eggs for dieting is to cook in hard boil or half boil, then eat it with a bit of soy sauce, this is good method of cooking because it contains low fat. To kick out of the boredom, make scrambled eggs with olive oil and chili.

Muscle Building Foods 3

Another fantastic lean source of protein is poultry. Chicken and turkey is a very good source of protein, low in fat, cheap and easily attainable. Although some parts of the chicken are high in fat, like the thigh, it is ok to eat it if you take the skin. 100 grams of chicken can give you 30 grams of high quality protein. The good thing about poultry is that it taste really good in sandwiches, salads, roast as well as stir fried.

Muscle Building Foods 4

When your parents say, eat your fish, they are right. Fish is also a powerful muscle building food because it is low in fat, high in protein and high in omega 3. Although fish is slightly more expensive that the other sources, having fish twice a week is good enough. The fishes that are high in protein are lobster, haddock, mullet and saithe. If you want convenience, go for tuna fish. Tuna fish is also very high in protein; a can of tuna can easily supply you with 30 grams of protein. Tuna have become a more desirable choice because it can be use with sandwiches, salads and other dishes. Tuna comes in handy cans than be ripped open. Some even comes in airtight packet so that you can carry it around.

Muscle Building Foods 5

Do not forget about milk and soy! This stuff is good stuff. Although they may appear as liquid, they are a good source of protein and when taken with meat, they compliment the amino acids supplied by the meat. 100 grams of tofu made from soy contains 8 grams of protein. One glass of low fat milk contains roughly 8 grams of protein. You have to be careful not to over do the milk because milk does contain lots of fat. Choose the low fat or the pasteurized version.

There you go, five choices of muscle building foods to fill up your menu. Make sure you include protein in all your meals, spread them out evenly in a day. Try to shot for 2.0 to 2.6 grams of protein per kilogram of body weight for positive nitrogen balance. This will give you optimum results along with intense weight training.
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.

No More Spare Tires!

2010-01-29T04:00:00.000-06:00

This article will discuss strategies I use as a personal trainer to help people get rid of the spare tire around the middle that so many people desire to lose.

The first and most important part of my program is consistent, regular exercise. The primary reason people put on unwanted body fat is inactivity or too little activity, thus, course of action number one is to remedy this problem with vigorous weight training sessions and challenging cardio workouts.

I'll split up the weight training workouts, making sure to work abs and calves every day:

Monday, chest and arms, Tuesday, shoulders and back, Thursday, legs and butt Friday, chest and arms, Saturday, shoulders and back.

As you can see the whole body will be worked over the course of three workouts and this cycle will be continually repeated Cardio must be done for weight reduction programs and will be done every day weight training is done. Many things can be changed with just the addition of regular exercise, but reducing carbs will help you achieve your goals more quickly. Since we're talking about losing your spare tire, let's focus on abdominal specific exercises.

1.) hanging leg raises
2.) abdominal crunches on a machine
3.) seated trunk rotations on a machine

With regard to nutrition, I will create a totally customized plan for the individual and this program will emphasize reduced carbohydrate and fat consumption. This is a typical program I would use for a 200 lb male. The meals will be precisely three hours apart. Meal one, two full servings of oatmeal, I'll even let you add a little honey; Meal two, one grilled or steamed chicken breast accompanied by a dark, leafy salad; Meal three, eight ounces of tilapia and steamed veggies; Meal four, same as meal three; Meal five, one Muscle Milk protein drink.

If this program is diligently followed the body fat will quickly fall off and I will have a happy and successful client.

At times there are issues which must be overcome with regard to the eating plan. Difficulty keeping the client motivated to eat in a clean and healthy way often crops up. I have clients record what they actually eat and report it to me, this helps a great deal in keeping the clients compliant enough with the eating program to see optimum results. In addition, I use a number of creative, motivational techniques which can also be found in my article "Diet Doldrums." I highly advise you to read this article as well as a motivational aid.

About The Author
Fort Lauderdale Personal Trainer Joe Kozma is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com

Fat Burning Cardiovascular Exercises

2010-01-28T04:00:00.002-06:00

What is the best form of cardiovascular exercise for my personal training clients? The answer to that question differs depending on the physical goals of the individual client. A general answer to the question is that the ideal form of cardiovascular training is a form which has the most rewards while minimizing the risks.

The treadmill is probably the most popular form of cardio being done at gyms and fitness centers today. If one walks on the treadmill on a flat grade the risk to injury is minimal but in most cases the rewards are minimal. Under these conditions few calories are burned and it is too high impact for the extremely deconditioned or obese. Walking slow on the flat treadmill with no grade has minimal risks for everyone but also few rewards as it does not burn enough calories to signifigantly reduce bodyfat. There are two ways to increase the efficacy of working on a treadmill, one is by increasing the rate of speed of which the exercise is done at; you can start jogging or running at will. Jogging and running are very potent exercises when it comes to calorie burning but both of them put a great deal stress on the knees and lower back . The unconditioned, injured and seniors should not take up running because it is too hard on the joint, bones and connective tissue. Secondly, treadmill work can be increased in intensity by increasing the degree of grade that is walked at, this becomes the equivalent of walking hills or mountains outside. Incline treadmill walking is an effective calorie and fat burner but it can be problematic for trainees with lower back, knee or foot issues. As you can see the treadmill has its positives and negatives. Using this an your main type of cardio will depend on any limiting factors due to injuries and how much endurance you have.

Stationary cycling is another very common form of cardio being done at gyms today. Stationary cycling has the same pros and cons as riding the bike outside. I believe cycling is most definitely superior to jogging and running because you can burn a lot of calories without the extreme pounding to the knees and back that the body receives from jogging and running. To a lesser degree however a lot of stress to the knees and back can be generated by intense cycling also.

I favor the elliptical machine due it's non-impact nature and large range of motion. you can vary the ramp, resistance and speed to target the largest lower body muscles without straining the spine or joints. It is possible to really turn up the intensity level of your training with minimal risk of injury. In short there is a superior form of cardio and that form is elliptical training.

About The Author
Fort Lauderdale Fitness Trainer Joe Kozma is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com

Home Gyms - Work Out Without Paying Dues

2010-01-27T04:00:00.001-06:00

Home gyms are becoming increasingly popular as new technology emerges and home gyms are able to have state of the art equipment you once could only find in an expensive gym. For not that much money, a person could stock a home gym with all the necessary equipment to get in shape and then some. Home gyms come without all the distractions of a commercial gym and the best part is that you never have to wait for a particular piece of workout equipment. In yourhome gym, you're first in line for everything.

Save Your Money

A commercial gym can cost a lot of money and, let's face it, most people who sign up for commercial gyms rarely use the memberships they pay their hard earned money for. Sure, they may go in the beginning, they may go a lot, but eventually, like most people, their enthusiasm for working out fades and they quit going altogether. Yet they keep paying the monthly dues. It's like they're throwing away their money.

With a home gym, you pay the initial cost for the equipment and then you pay nothing else. You get to work out when you want and you don't have to worry about any commutes. With yourhome gym, you're already there.

Enjoying A Good Home Gym Workout

Who wouldn't rather enjoy a good home gym workout rather than trek all the way to the gym and sweat in front of a bunch of other people. Well some people may like the socializing or may even see it as a pool for possible dates. But for those who would prefer to save the time and just do it at home, thehome gym workout is optimal. How can one accomplish this successfully, though? This article covers the many different ways in which one can get ahome gym workout that matches or surpasses any gym trip.

Upper Body

Many people, mainly women, don't really get into the great benefits of a good upper body workout. But this workout is just as vital as any other to keep the body in tip-top shape. And not only is it healthy, it doesn't hurt the body's appearance much! It is easy to get a good upper bodyhome gym workout. Some simple ideas do not even include free weights. For instance, why not try some good old-fashioned push-ups. Not only do these treat the arms and chest just right, but they add in the extra benefit of a cardiovascular effect.Working on triceps? How about arm bends on the couch? That'll burn! What about those shoulders? Some simple shrugs, with or without some type of weight, will do the job.

Lower Body

The lower half of the body is easy enough to get in to shape with a home gym workout. Try a series of squats with variations of leg width apart. Adding in some calf presses is easy to incorporate with a simple lift here and there. Another idea for thehome gym workout lower body component is trying a bunch of lunges across the living room. After a while, those things will really tighten the legs and glutes up! Sticking with it and trying your hardest with each rep will really show results.

Cardiovascular

Even the heart-beating benefits from a cardiovascular exercise can be complete in a home gym workout. In addition to simply keeping the heart going with an ongoing strengthening set, an exerciser can try many of the old standbys. For instance, jumping jacks have always been a heart-healthy way to get the body moving. Or what about keeping a jump rope around the house? Maybe even a hula hoop? These are fun ways to experiencebenefits from a home gym workout.

About the Author

Eddie Lamb provides an abundance of information on a range of topical subjects. We believe better understanding your area of interest helps your decision making process immensely. You'll find a host of useful articles about home gyms listed on our site map page at http://www.HomeGymsRock.com

Men Avoid Health Issues

2010-01-26T04:00:00.000-06:00

For some peculiar reason, whenever I address a health issue and my male friends are present, the discussion is quickly redirected to another subject as they try to avoid the discussion. I recently encountered the same phenomenon and one of my friends responded that men are feeling guilty of making mistakes when it comes to their health. From forgetting to eat their daily fruit and veggies indulging in a hamburger of French fries, to scheduling an appointment with the doctor only when the symptoms they have been experiencing for weeks intensify, men feel guilty for not taking care of their health and try to avoid any type of discussion that reminds them of that fact.

If you are familiar with the old story that men do not need to ask for street advice, as they can always find their way, they also generally tend not to seek out help when it comes to their health as they are always capable of surpassing the problem they have been facing and heal themselves. In fact, statistics reveal that women worry more about their health status than men do, and they take more preventative measures to protect it. After conducting my own focus group with some of my male friends, I discovered that this is totally true. Most of them avoid going for their regular check-ups, especially younger men, and decide to pay a visit tothe doctor 's office only when something is broken, usually because a woman is present and insists that this is serious and should not be left to chance. Then it is only logical that men have, on average, a shorter life expectancy than women by six years.

But although this can be partly explained due to societal standards that portray men to be strong and touch, this potentially life-threatening health negligence cannot be justified. Enduring pain and being able to overcome any type of problem they face does not seem as an adequate explanation for this type of problematic behavior. The truth is that men tend to view doctor's visits as uncomfortable and involving potentially painful procedures and in general men are not capable of handling or enduring pain. While women are biologically capable of handling the pains of a pregnancy they are also more open to discuss health issues and educated themselves regarding the threats associated with their health.

If one only considers the fact that the magazine's and website's focus is not on men's health compared to the women's health issues discussed, it is only logical to conclude that men's health does not seem to be a priority either for men or for society. It is not that men do not get sick or are not experiencing signs of weakness from time to time; it is rather that their social role does not permit them to look or express that weakness.

About the Author

Jonathon Hardcastle writes articles for http://forahealthyman.com/ - In addition, Jonathon also writes articles for http://thegemstonecenter.com/ and http://wonderfulworldofsports.net/

Physical Fitness and Exercises

2010-01-25T04:00:00.000-06:00

Physical Fitness is the ability of the human body to function with vigor and alertness, without undue fatigue, and with ample energy to engage in leisure activities, and to meet physical stresses. Muscular strength and endurance, cardio respiratory integrity, and general alertness are the overt signs ofphysical fitness.

Physical fitness is usually measured in relation to functional expectations—that is, typically, by periodic tests measuring strength, endurance, agility, coordination, and flexibility. In addition, stress testing, which ascertains the body's accommodation to powerful, sustained physical stimuli, is used to analyze fitness. If individuals are able to accommodate to the stressors, they are assumed to be fit.

The level of physical fitness can be influenced by regular, systematic exercise. Moderate activity will maintain the individual at a level that is usually adequate to handle ordinary stress. If the fitness level is to be improved, however, it is necessary to participate in more intensive exercise that overloads the physiological systems and thus promotes change.

Exercises that demand total body involvement improve and maintain fitness most effectively—for example, jogging, running, swimming, vigorous dancing, cycling, and brisk walking. Organized games and sports have long rest periods within the play design have only minimal influence on fitness. Programs especially planned to help individuals attain fitness are offered in numerous places: schools and gymnasiums, private clubs and studios, and special, professionally organized clinics that are attentive to problems of cardiac and pulmonary function. The individual must be careful in choosing an exercise program and should ensure it is staffed by experts in physical education or medicine.

Normal, healthy individuals may plan their own exercise programs. The general rule is to exercise only until discomfort is experienced—that is, until breathing becomes labored, circulation seems inadequate, or fatigue influences performance. People with health problems caused by heart attacks, strokes, and illness should see a physician before devising an exercise program.

Proper nutrition is important to physical fitness, because energy expenditure depends on nutrition. If diet is inadequate, the fitness level will drop. Overweight, underweight, and weak individuals will have below average fitness levels

Generally, longer periods of exercise can reduce the risk of heart disease for the individual. Yet many individuals and organizations promote fitness through extreme means. Such programs should be approached with skepticism and caution. The attainment and maintenance ofphysical fitness, coupled with nutritious diet and reasonable rest patterns, require dedication to a long-term, systematic investment in an active life.

For the latest updates and diet plans, go through – www.fitnessguidebook.com

Be Inspired by Your Home-Gym Space

2010-01-22T04:00:00.002-06:00

Keeping fit without the extra expense of a gym membership is a cinch these days, especially if you have an extra room at home that can be converted into a home gym where your fitness equipment stands ready for use whenever you need it. With so much choice on fitness equipment designed for home gym use, there's basically no excuse not to stay healthy and fit these days.

Budgeting For Your New Fitness Training Home Gym
A home gym doesn't have to have a big price-tag attached to it. Fitness equipment is getting cheaper and there's always the opportunity of picking up bargains at auctions like eBay for example. An important part of building your own home gym is the budget. How much do you have at your disposal to purchase fitness equipment and design for? Make a plan and budget - no point in using unnecessary money. For example - don't buy home fitness equipment that costs a fortune if less will do the trick. With so many home gym equipment choices available, you're sure to find one that will fit your fitness goals and budget perfectly. Having said that - shop for a better quality home gym equipment. Where quality is concerned, price figures a lot in the equation. Most of the best home gym equipment are priced expensively. Generally speaking, you get what you pay for, so make sure you don't give in to impulse buying.

Before You Start Buying - Have You Been ill?If you've been or are ill or are on medication, it's advisable to visit your doctor and let them know of your intention to startfitness training and your home gym. Ask their advice on what you may or may not do as far as your fitness training and workouts are concerned. A doctor may very well be able to point you in the right direction or refer you to an expert that does. At least you will then have peace of mind knowing that there are possibly certain things you can or can't do. Your health is so important to you and your family, that it's advisable not to go against the doctors advice.

Consulting A Fitness Trainer
To research more visit your local gym, if necessary make an appointment for a consultation with a trainer. A trainer will be able to tell you what parts of your body need training and what type of fitness equipment would be used for training that part of your body. Search the internet about what part of your body you want to train, this will invariably give results on the type of equipment needed for the job.

Designing
Once you've found out what type of fitness equipment is needed for the type oftraining you're going to do, you'll need to know the price, size and weight of the equipment so you'll be able to plan and design your home gym room accordingly to suit your needs. You'll need to make space for yourhome gym equipment . Depending on the size of the fitness equipment you're thinking of purchasing, make sure there's enough room for you to move around while you're doing exercises as you may be planning to do floor exercises as well using fitness equipment. Finding a room with adequate space is essential like a spare room, family den or the basement either of these can be converted nicely and used as afitness training home gym.

Be Energized And Inspired By Your Workout Space
Design the room so that it makes you feel energized. Perhaps a lick of paint on the walls, or a change of wallpaper and hang up a big mirror so you can watch your training progress as you go as well as making the room look and feel more spacious. Be inspired by your local gym where you can go and look for ideas that could be converted to suit your home gym plans. Some people like to have music playing while they're training, if you're one of those people and have a spare radio or CD player, make room for this where it's easy to get to - it's better to be free of things on your body for example earphones etc., as they may distract you while exercising i.e. worrying about dropping and breaking them.

Perhaps a TV and video player for training video's or just to watch while you're training is a must for you. Consider where to place them. Of course if the TV makes you drowsy - then don't put one in your home gym, but if it keeps you entertained while training it can be a good idea to integrate one into your fitness room. If you will be sharing the home gym and fitness equipment with other members of your household, consider accommodating their fitness goals as well as your own into your design and planning.

Fitness Equipment approximate size
To give some idea of the space needed for some fitness equipment: Stationary bicycle - approx. 3 sq. mts. Treadmill - approx. 9 sq. mts. Rowing machine - approx. 7 sq. mts. Skiing machine - at least approx. 6 sq. mts. Stair climbers - approx. 3.5 sq. ft. Single-station gym equipment - just over approx. 9 sq. mts. Multi-station gym equipment - at least 15 sq. mts.PlanningFitness Training And Tracking ProgressHome workouts don't need to be difficult if you plan ahead and keep track of your progress. Write down specifics on what you want to accomplish. Make the goals not only specific, but realistic. What strategies or tactics are you going to use to accomplish your home workout goals. Having a clear cut, specific plan makes things easier at home workouts. Track your progress so you know what you're doing is leading you in the right direction. Get into the habit of weighing and measuring each time before and after your workout.

A home gym offers a lot of great things that health clubs can't such as easy access, privacy, convenience, stability in your daily workouts and a comfortable place that has far less distractions. When designing a home gym for your fitness routine, keep your needs and goals in mind, if your home gym can meet these requirements, it's a great place to be, and one that will inspire you to workout and ultimately live a healthier life.
about the author:
Lucy Jones writes about various aspects of keeping fit and in good health. Whether you are 25 or 95 - keeping fit with plenty of exercise and nourishing daily cost will keep you young for a very long time and choosing the fitness equipment to suit your exercising plans, will give you more incentive to use it every day. Visit her at http: //www.fitness-equipment-solutions.com

The 5 Golden Rules Of Staying Injury-Free In The Gym

2010-01-21T04:00:00.006-06:00

Let's face it; if you want to get big, you have to train big. Entering to the gym and simply going through the motions without a sweat just isn't going to get the job done. You have to overload those muscles with heavy weight and high intensity if you want to see real results. This is without a doubt the most effective means of stimulating muscular growth. Muscles grow due to a natural adaptive survival response, and if you don't give them a damn good reason to grow, well, they won't.

While training hard and heavy may be awesome for your muscles, it can be trouble for the health of your joints and connective tissue. This is simply the reality of intense weight training, and while there are no guarantees that you will be able to completely avoid getting injured, you can certainly take specific steps to lessen the chance. An injury is the absolute last thing you could ever hope for, as it will stop you dead in your muscle-building tracks. Most serious weightlifters will experience some form of injury at one time or another throughout their training careers.

Down below I'm going to outline my "5 golden rules" when it comes to minimizing the risk of injury. If you can honestly say that you implement all 5 of these into your training program, then your risk of getting hurt will be much lower than someone who does not.

1) Always perform a thorough warmup.

A proper warmup is the single best thing you can do to minimize your risk of injury. This simple 15-20 minute process will prepare your mind and body for the hard work to come by increasing blood flow into the surroundingconnective tissue and by lubricating your joints. I would recommend that you perform 5 minutes of light cardiovascular exercise before each workout followed by 4-5 warmup sets for your first major exercise of the routine.

2) Always train with proper form.

This should go without saying. Every exercise that you perform in the gym should be done with proper form and technique in order to keep the stress off of your joints. If you start squatting or deadlifting with a rounded back, jerking the weights around in a ballistic manner or performing dangerous exercises you are almost guaranteed to hurt yourself at some point.

3) Always train within your own personal limits.

Weightlifting is a personal battle, and letting your ego take over is almost always a recipe for disaster. It doesn't matter what the guy next to you is benching and it is completely irrelevant to yourtraining program . You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you'll be stretching your limits and putting yourself in a very vulnerable position.

4) Always know when to quit.

If you cannot complete another rep of an exercise using proper form, the set is over, plain and simple. Put the weight down and rest up for your next set. If you start using huge amounts of momentum and jerky body motions to crank out a couple of extra reps, you'll be on the sidelines before you know it.

5) Never ignore your aches and pains.

This is a hugely important point and I think we can all admit that we've all been guilty of it at some point. I know I have. When you're motoring along through atraining program and are making progress from week to week, the idea of quitting just seems impossible. This can sometimes lead us to ignore those obvious injuries and pretend as if they aren't really there as we often "work through" the pain and hope that it magically disappears. More often than not, it will only get worse. If you feel that something definitely isn't right and can sense that you probably shouldn't be training, listen to your gut and take some time off. Get the problem checked out by a professional and then take the proper measures to heal. While it may hurt your progress in the short term, the overall long-term effect will be a positive one.

So there you have it, 5 basic rules to follow in the gym to keep those joints healthy and to keep you training for years on end. Follow them closely, because I guarantee that if you end up with an injury due to your own bad judgment, you'll be very, very sorry!

about the author:Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www.MuscleGainTruth.com/

The Best Way to Gain Weight Without Getting Fat

2010-01-20T04:00:00.001-06:00

For guys its not bulk body builder weight, even though you could because we make more testosterone. For ladies it would be more like Jennifer Garner or Angelina Jolie. You have to slow your metabolism a little so maybe dont do as much cardio activity and increase the intensity of your resistance (weights) workouts.

Proteins will help you build muscle but don't overdo it, meaning don't go stock up on peanut butter and tuna cans. Only so much protein can be used by your body a day the rest goes undigested to a degree. Its important to eat proteins after weight workouts.

Also make sure you get your proteins from vegetables as well as meats. Yes vegetables, you would be surprised how many bodybuilders are vegetarians. Legumes (beans), Leafy green vegetables have proteins as well as whole grains (rice). When eaten in combination vegetables and whole grains containing proteins can form whats called a complete protein which is better used by your body tobuild muscle.

Building muscle in your workouts requires high intensity resistance training, so if you haven't been lifting weights build up to it gradually. Taking longer rests between your sets will allow more muscle fibers to be built, and drink plenty of water.

As far as supplements go, everything God put on this earth for you to eat works just as well as any supplement. All supplements do is try to give you what you can get from your food and give you results you get from hard work and smart eating. A good multivitamin is just about all you need as far as supplements go. Weightgain supplements have way to many side effects to be worth it.

There are certain foods that are beneficial and certain you should avoid.
# Drink sufficient pure water -- your weight divided by 2 = ounces per day. Take fluids between meals, using reverse osmosis purified water, unsweetened juices, and herbal beverages. Try liquid chlorophyll in pure water, it is delicious and refreshing!

# *A minimum of 50% of your food should be alive -- fresh, raw, unprocessed. Dead food cannot build strong bodies. Eat foods in season and foods that can spoil. (But eat them before they spoil, of course!)More is preferable!

# *Eliminate foods used in a microwave. Try to eliminate using the microwave for anything you eat or drink.

# *Eliminate processed sugars and white flour and any foods that contains these; i.e., read labels. Substitute whole grain foods for white -- stone ground whole wheat, brown rice, etc.

# *Avoid all stimulants. They are very hard on the adrenal glands. (Coffee, cigarettes, chocolate, cola drinks, alcohol, aspirin, black tea -- herbal (green, jasmine, chamomille, etc.) tea acceptable.)

# *It is easier on your digestive system if you eat fruit by itself. Fruit digests faster than any other type of food. Starches and proteins do not combine well either.

# *Eat two-thirds of your daily food intake before mid-afternoon if possible. It is best to use protein in the morning and at noon, not in the evening.

# *Eliminate fried foods of all kinds -- grill, bake, roast, or steam instead.

# *Avoid products sweetened with high fructose corn syrup -- this does a real number on your blood sugar and in excess causes belly fat

# *Avoid using Splenda, Nutrasweet or any other artificial sweetners containing Aspartame and Sucralose for they are harmful to the body. Avoid using products sweetened with these dangerous chemicals.

# *Avoid pork and any product containing pork -- lunch meats, hot dogs, ham, bacon, sausage, etc. Experts feel that the parasites in pork are heat-resistant.

# *Do not use aluminum cookware.

# *Replace table salt with Vegetable Seasoning Broth, kelp or B-Salt. Table salt -- sodium chloride -- is an imbalanced chemical which can cause health problems.

# *Replace red meat with fish or fowl whenever possible.

# *Substitute leaf lettuce -- Romaine, red or green leaf, or butter for head lettuce which has very little food value and is toxic in the colon.

# Try to add cultured products, natural yogurt & keifer (not sweetened) to your diet to help your digestive system. Also add acidophilus supplements to your regimen to increase friendly bacteria in your intestines and support your immune system.

# Eat Organic food whenever possible

#*70% of your daily food intake should be selected from alkaline-forming list. 30% from the acid-forming list.
To accomplish this, you may have:
5 vegetables*
2 fruits
2 starches -- or -- 1 starch
1 protein 2 proteins

Acid - Forming Foods
Meat
Fowl
Eggs
Bread
Nuts
Citrus juices
Fish
Cheese
Rice
Grains (cereal)
Sugar

Alkali - Forming Foods
Fruit juices/except citrus
Vegetable juices
Raw Honey
Soybeans
Potatoes
*Liquid Chlorophyll - Chloropyll may be used as a vegetable.
Goat milk
sprouted seeds

about the author: Chris Navi - Find answers for fitness at my website http://www.jtfit.com/ Also check out the blog for daily tips at : http://jtfitblog.com

Building Muscle: How is it really done?

2010-01-19T04:00:00.002-06:00

Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue, yes, hard work is required, but to devote that much time is unnecessary.

Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered fromthe gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.

It's difficult for some people to believe that substantial muscle growth can be induced with only
2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:

These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.

Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greatermuscle growth (all other things being equal).

Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program.

Warm ups are not included in the below.

Day 1:
Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.

Day 2: REST.

Day 3:
Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.

Day 4: REST.

Day 5:
Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.

Day 6: REST.

Day 7:
Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.

Day 8: REST.

Day 9: Start again.

Notes:
You will need someone to help you for the last 2 or 3 reps of every set.
So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps
on your own, and you will need help to get the other 2 reps to make it 10.
If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps.
Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego.
On the 4th week reduce the rep range by 2 for all sets and continue.

The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shortertraining sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.

about the author:
Darren O'Connell - has over 20 years experience in Muscle Growth, Health, Fitness, Fatloss and Nutrition - http://www.explosivemusclegrowth.com

5 Facts to Help Build Your Exercise Plan

2010-01-18T04:00:00.002-06:00

Creating an exercise plan can be one of the trickiest parts of a fitness program. If you ask 5 personal trainers what the best strength training routine is, then you will get 5 different answers. Below are five guidelines to use when building a strength training program. Each provides the basic foundation that all strength training programs go by. Learning the proper way to use free weights will greatly improve your strength, fitness and health.

We cannot strength train the same muscle group two days in a row because our body needs at least 24-36 hours of rest. If you lift and work the same muscle groups on consecutive days, this will lead to muscle fatigue and possible injury. Your routines must work all of the major muscle groups in your body 1-3 times per week. This includes your biceps, triceps, shoulders, chest, back, abs, quads, hamstrings and calves. Leaving out muscle groups will create an imbalance.

Strength training routines must be planned according to your specific goals such as fat loss, maintaining weight or adding bulk. Whatever your goal is then you will have a different method that is best suited for optimal results. If you are trying to lose body fat then you will strength train differently than a person who is trying to increase muscle mass. When you have a specific goal, you are prepared to create the beststrength training program possible that suits your needs.

Unfortunately, we cannot choose specific areas of our bodies to lose weight because we need to take the approach of trying to have an overall reduction in body fat. You will see the results you desire by reducing overall body fat through a healthy diet, regularexercise and proper rest.

Your strength training routines must be regular and consistent for results to be noticeable. It takes us years to put on the weight and it takes time to lose it. The most important thing to remember is that you are taking steps every day to reverse the damage so do not beat yourself up if you do not see immediate results. The end result of yourfitness and strength training program will be a total lifestyle change where you replace bad habits with healthy ones and feel the benefits that come with your positive choice you made when you set out to lose weight.

Our bodies adapt quickly to change so you must change your routine every 4-6 weeks. This will prevent our body from hitting a plateau and the variety will keep things interesting. The easiest way to lose your consistent effort is from boredom. You can mix things up by changing yourexercise program or by increasing your intensity level. By doing this, you will continually grow stronger as you progress with the fitness program.

By using these five guidelines, you should be able to build a beneficial and effective program. The idea is to develop a safe strength training routine that provides you with sustainable health and fitness benefits. Knowing how to build a strength training routine for your specific goals will move you one step closer to a fit body.
about the author:
Are you frustrated with your weight like I am? I want to reveal to you what is helping me lose weight in my free eBook "The Secret to Diet &Exercise" - How One Word Can Change Your Life. Explore ways to begin working on a plan for success that meets your weight loss and fitness goals. Please visit http://diet.webinforesource.com/ for your copy.

7 Reasons to Add Cardio Training To Your Workout

2010-01-15T04:00:00.002-06:00

If you're a weight-training enthusiast, no doubt you know the benefits to be gained from building strong muscles. But, is cardio training part of your workout, too? If it's not, you should consider adding it to your routine. Weight training paired with cardiovascular workouts provides a nearly perfect combination for keeping you fit and healthy. Let's look at seven reasons to addcardio training to your workout.

Cardio training is good for your heart - The increased heart rate you will achieve during your cardio workout will improve the condition of your heart and lungs, by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort. The improvement you will gain in your cardiovascular health will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels. Aim for 30-60 minutes at least 3 days a week in order to achieve the best results for improving your heart.

Cardio training will help improve muscle mass - Yes, it's true - You need strength training to gain muscle, but the thirty minutes you spend on those elliptical trainers will help improve your muscle mass, too, especially if you combine the two as part of an interval training program. By going back and forth between cardio training and weight training, you are working your muscles and then letting them relax several times during a workout, which will improve your ability to build that great toned look. In addition, regular aerobic exercise causes the capillaries in your muscles to grow, which helps them to remove waste, such as lactic acid, from your body more easily. This will help improve the health of your muscles, and reduce muscle soreness after your workout.

Cardio Training Burns Fat - Adding four thirty minute cardio sessions a week to your current training schedule will help you rev up your fat burning capability. The fat loss you will see will help your toned muscles be even more noticeable.

Cardio Training Revs Up Your Metabolism - In addition to the fat you will burn during your workout, regular cardiovascular training will boost your metabolism for hours after your workout, too, helping you to maximize fat loss all day long.

Your Immune System Can Improve - People who spend thirty minutes in cardiovascular exercise at least three times a week are less likely to catch colds and other viral illnesses. It is believed that aerobic exercise improves your immune system, making it better able to fight off infection.

Your Mental State Will Improve - Cardio training causes your brain to release endorphins, the body's natural high. Endorphins act as natural painkillers and stress reducers.

You Are Likely To Live Longer - The New England Journal of Medicine has found a direct link between regular exercise and longevity.

What Cardio Training Is Best?

So, now that I've convinced you that you need cardio training, just what kind of cardio training is best? Well, most experts agree that running provides the best aerobic exercise bang for the buck, in terms of fat burning. Plus, running strengthens your legs better than most other aerobic exercise. Another benefit is that, other than a good pair of shoes, no special equipment is required for running, and you can do it virtually anywhere. Experts recommend that you begin with 20-minute sessions and work your way up to 30-40 minute runs. However, running does have its disadvantages. It's particularly hard on the knees, making it a difficult sport to continue, as you get older. There are several other cardiovascular exercises that provide great benefit for those of us who don't handle running very well.

Elliptical trainers seem to be one of the best options for those whose knees can't handle running. Elliptical machines provide the same great cardio benefit, but without all the stress on the knees. There are many great trainers to choose from, and you can find elliptical trainer reviews on many fitness websites.

Whatever type of cardiovascular training you choose, you are sure to see an increased benefit in your health and fitness by addingaerobic exercise to your regimen. With just a little extra effort added to your workout, you should see noticeable results in no time!

about the author
Mike Singh is a fitness instructor and writer, who provides unbiased reviews of health/fitness products for consumers looking for quality information. Checkout the largest collection of elliptical machine reviews at http://www.elliptical-trainers-reviews.com

How Many Calories Do I Need Per Day?

2010-01-14T04:00:00.002-06:00

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn't too hard. And with the formula I'm about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets' begin!

IF YOU DON'T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this... so off to step 2...

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it's difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don't have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult.Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old
Slow Metabolism- 30%
Moderate Metabolism- 40%
Fast Metabolism- 50%

30-40 years old
Slow Metabolism- 25%
Moderate Metabolism- 35%
Fast Metabolism- 45%

Over 40 years old
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 - 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you'll know if you've made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

about the author
Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What Every Beginner Should Know but Probably Doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out foryears without results. To learn more about the Beginner's Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com

Optimum Fitness for Middle Age - Part 3

2010-01-13T04:00:00.000-06:00

In the last section of this series, we will cover a little more nutrition advice and move back into low-impact exercise routines.

Let's start with choosing the right daily vitamin for you. Daily vitamin supplements are gender and age specific, so you want to pick one that fits your age and gender profile.
For example: Men should not be taking a woman's daily vitamin and mineral supplement with iron. Too much iron can be toxic, have devastating effects, and even be fatal.

Some men do need iron supplements, but please consult with your family physician, and then he, or she, can give you an informed opinion. Children are also at risk from iron poisoning, as this is a very common cause of poisoning among children. Therefore, it is advisable to keep vitamin supplements out of a child's reach.

The next point to cover is the real need for supplementation, in the first place. Many people feel that eating correctly would counter the need for supplementation. Natural and whole foods are a top priority, for those on nutritionally dense diets, but it is doubtful that an individual would consume the exact proportions, during the course of a day. Who eats all the right foods, every day, with the exact vitamin and mineral profile, for their age and gender?

Absorption is another key issue with vitamins. Your vitamin should break down in your body. Otherwise, you are wasting your money. To test your current vitamin's solubility, you could put it in a glass of water, for an hour or two, to see how it breaks down. If it doesn't dissolve, what good is it?

Now, back to more low-impact exercising. Among the martial arts are Chinese internal styles that are low-impact, develop strength, improve balance, and enhance flexibility.
Many of these styles have a close relationship with Chinese medicine. In some ways, you could consider Chinese internal martial arts to be the physical therapy of traditional Chinese medicine.

Don't be deceived into thinking that the internal martial arts are only good for your mental and physical well being.
This is true, but they also have a bonus in that self-defense concepts will be learned. I often tell children, who study martial arts at our center, "A fly on the wall would know how to defend itself, if it stayed here long enough."

Tai Chi is the most popular of the Chinese internal martial arts. Postures are strung together in a low-impact sequence that becomes fluid and graceful. Many people suffering from a variety of ailments mention how much Tai Chi has improved their lives. It is definitely worth taking a class.

Water aerobics classes are a fantastic form of low-impact exercise. Every muscle in your body is worked in a typical class. The water gives you natural resistance for muscle tone and keeps you cool. The increase in heart rate is good for your cardiovascular system.

With each form of exercise I mentioned throughout this series - consult with your physician before starting. You will get some solid advice and avoid any unforeseen problems.
about the author
Paul Jerard, is a co-owner/director of Yoga teacher training at Aura Wellness Center. He has been a certified Master Yoga teacher since 1995. He is a master instructor ofmartial arts. He teaches Yoga, martial arts , and fitness to children, adults, and seniors. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org

Optimum Fitness for Middle Age - Part 2

2010-01-12T04:00:00.001-06:00

With all exercise programs mentioned in this section, and part one, you should exercise smart, not hard, and you should never push any joint to lock out. By exercising for longevity you want to maintain your body, prevent injury, and take care of any previous injuries.

Pilates is a modern "cousin" to Yoga and has received much well deserved publicity, in the past decade. Many Pilates exercises are similar to Yoga practice. The founder, Joseph
Pilates, was a practitioner of Yoga, martial arts, and other fitness systems. He was an innovator, inventing physical rehabilitation equipment during World War I, and a health maintenance system that honors his name.

Much like Yoga, movement is generally low impact, slow, safe, and thorough. Although Pilates is well known for toning the core muscles, it is a complete health maintenance system for the body. There is no meditation practice, in a traditionalPilates class, but focus on breath is a "corner stone" of Pilates practice.

Walking has so many benefits, for a simple low impact exercise, and yet it is often ignored. The average walker will live longer due to the fact they have less problems with stroke, diabetes, heart disease, cancer, and other life threatening conditions.

Like many other forms of exercise, walking is subject to many studies. It has been found that walking two miles per day contributes to longevity. In the January 8, 1998 issue of the New England Journal of Medicine, there was an article about a Honolulu Heart Study with 8,000 male participants. This study took 12-years and it was found that walking two miles per day reduced the chance of death by nearly half. That study alone makes walking an exercise worth participating in, whether you choose to walk indoors or outside.

Cycling is a good, low impact, and aerobic workout. You can also build strength, in your legs, with a little intensity.
Depending on the level of intensity you can burn 250-400 calories per hour or more. Just like walking, you can cycle indoors or outside, but there are safety guidelines to be aware of, for outdoorcycling . If you do bike outside, be cautious, observe the rules of the road, wear safety gear, and use bike trails when possible. Stay aware, at all times, when you are biking outdoors.

Dieting and nutrition are major factors in fitness. Your meals should be moderate in size, and spread out over the course of the day. You should make it a point to eat nutritionally dense meals, take a good vitamin / mineral supplement, and drink plenty of water every day.

Habits to avoid are eating too much takeout food, eating at restaurants, eating large portions, and unconscious eating.
So, make it a point to carry fresh fruit, vegetables, and healthy snacks with you. This will stop you from impulse buying at the next drive-thru, and over consumption of food, at a single sitting.

In the next and last article of this series, we will discuss more nutritional tips and more low impact exercise options.
about the author
Paul Jerard, is a co-owner/director of Yoga teacher training at Aura Wellness Center. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts. He teaches Yoga, martial arts, and fitness to children, adults, and seniors. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yogateacher. http://www.yoga-teacher-training.org

Optimum Fitness for Middle Age - Part 1

2010-01-11T04:00:00.001-06:00

On any give day, one of us will walk by a mirror, observe a photograph, or see our reflection in the glass. Where did the time go, and why didn't we see it before? When you have true friends, they accept you for who you are. So, you can expect no criticism from them.

However, your family physician, photographs, and mirrors, won't make excuses for you. Some people label it, "middle age spread" or "battle of the bulge," but how do you regain control of this uphill battle?

You are concerned with body weight, body fat, blood sugar, blood pressure, and your cholesterol levels. Which of those readings should concern you the most? You know it's time to make a change. Should you join a health club?

What piece of exercise equipment could you fit into your house? Every time you see fitness equipment commercials, the models are the age of your children. The basic fitness rules for the average 25 year old do not apply to us. Your joints are worn from step aerobics, Tae Bo, and spinning classes. Now you are in search of a low impact alternative.

So, where do you start and what are your options? Actually, you have quite a few options. Some are popular, and others are less popular, but just as effective.

Yoga classes have a huge variety of low impact exercise routines. Some classes hold postures, and others flow through each posture by matching breath with movement. You can't go wrong, and you may be able to pick up an introductory, or free, introductory package. Most of all, try different types of Yoga classes to see what fits your
needs.

Weight resistance training is still a great workout, for many reasons, and you don't have to sit down between sets, unless you want to. This enables you to keep your heart rate steady; you may want to use an exercise heart monitor, which gives you the chance to exercise at a challenging, but safe level, without worry.

I would suggest a personal trainer, if you have been out of circulation for a while. Make sure your personal trainer is knowledgeable and understanding. Also, be aware that some personal trainers specialize in body builders, some specialize in training women, and some have holistic knowledge. It is wise to shop around for the bestpersonal trainer to suit your needs.

Elliptical trainers offer a stimulating, low impact, cross training, weight bearing, and aerobic workout. I don't own shares in any of the companies that manufacture these gems, but they are my personal favorite. You can find home gym models that retail for around the annual cost of ahealth club membership. However, be honest with yourself about making a commitment to use it. It's a shame when an elliptical trainer becomes a glorified clothes rack.

In the next article, we will discuss more exercise options and diet.

about the author
Paul Jerard, is a co-owner/director of Yoga teacher training at Aura Wellness Center. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts. He teaches Yoga, martial arts, and fitness to children, adults, and seniors. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org

How To Avoid Common Bodybuilding|Weightlifting Injuries-Common Mistakes In Gym

2010-01-08T04:00:00.002-06:00

Bodybuilding by weightlifting if done wrongly is a sure recipe for injuries. Sometimes even painful and permanent injuries that will derail yourbodybuilding program. This article will address the common injury prone mistakes bodybuilders make in their quest to build a fit and muscular body and how to avoid those weightlifting injuries.

Many people who workout in gyms complain about backaches and they blamed it on their desk bound jobs sitting in front of the computer at long stretches of time. Perhaps they are right. Then why is it that more bodybuilders have backaches when compared to their non gym going colleagues?

Aren't those people who lift weights are supposed to have stronger back muscles to support their musculature and should be less prone to backaches? I think you are getting the drift. Manybodybuilders suffer from common weightlifting injuries that they don't even know it.

Many people actually think that if they do not suffer any pain when they are lifting weights, they are not injured. I want to debunk thisbodybuilding myth right now. You see, many weight lifting injuries are very often sustained over a period of time.

It is because of the wrong weightlifting form being repeated over and over through many training sessions that cause the wear and tear of joints, tendons, cartilages and muscles. Many injuries do not just occur immediately or overnight like the weights dropping on your toes or painful muscle tear during your lifts.

Therefore executing your weightlifting movements in the correct form and techniques not only help your muscles to grow big and fast, it is also crucial to preventbodybuilding injuries.

Common causes of injuries can also be attributed to lifting weights that are too heavy or that the bodybuilder who may be sick, and yet headed for the gym when his condition is not optimum for handling the weight he usuallylift as he is in a physically weakened state.

So when the weights are too heavy or you are too weak to lift the weights you usually do, you are forced to cheat by swinging the weights up using momentum and lowering the weights by using gravity.

These movements not only waste your time in the gym as they are definitely not helpful in helping you build muscles. They will cause injuries.

An example of a common exercise done in the wrong form and a recipe for injuries is the common bar bell curl.

?Barbell Biceps Curl - This exercise is perhaps the most commonly executed in the wrong form and causing injuries that people don't even know why they are injured. In every gym, you will see people swinging their barbells with their body rocking thru and fro in the movements.

The rocking movement places tremendous stress on the shoulder joint which is the most unstable joint in the human body and the lower back. Over time, the shoulder joints and lower back will pay a heavy price for the wrong form and technique used during thelift.

Other common bodybuilding exercises which are often wrongly executed are the lat pull down, bench press, leg extension, military press and list goes on.

So the next time when you have backache or joint pain, don't blame it on other causes if you are a bodybuilder and that you lift weights often. Just reflect on the weightlifting exercises you are doing and examined them as to whether they are the cause of your injuries.

Better yet, hire a personal trainer or a bodybuilding book with picture illustration and description to learn how to lift weights in the correct form and technique to prevent common and serious weight lifting injuries.

About the author: Chris Chew is a fitness personal trainer of actors, pageant winners, fashion models and other celebrities. More articles on his websites http://www.sgfitness.com and http://www.sgfitnessonline.com

Beat the Clock to Get Fit

2010-01-07T04:00:00.001-06:00

There's not enough time! There are only 24 hours in the day!
Not having enough time ... it's the #1 excuse for not exercising. Deadlines at work, appointments, family obligations ... all clamour for your attention. The sales report is waiting on your desk ... you have a meeting with the new marketing department head ... there's a seminar tomorrow and you haven't even started your notes for it.
Exercise gets shunted off to the side ... it's not a priority.
Well ... it should be. Make it one of the important activities of your day ... make it a deadline to get in shape, make it an appointment, make it an obligation. Write it down. It's that important!

~ Exercise for Success ~

When you're under pressure ... it's easy to make excuses and not exercise. You're tired, you can't afford the time. But, most successful people find the time. And because they find the time ... they are successful.
You see ... when you don't exercise, you get out of shape ... when you're out of shape, you can't work efficiently. Tasks take longer to complete ... ideas don't flow easily. In the end, you actually put yourself under more pressure.
Exercise can contribute to your success ... it can help you meet those deadlines ... be ready for those appointments ... have the energy for those family obligations. You see,exercise is a great way to give yourself a break. It gets rid of the pressure ... it frees your mind.
Getting more exercise will help you lose that tired feeling. When you get your body moving ... your heart pumping ... your lungs breathing fresh air in deeply ... you refresh your body. Suddenly, you feel a reserve of energy that you thought was gone. Your day becomes a positive experience.
The benefits of getting even a little exercise are many.

~ Wake Up the Little Grey Cells ~

Even if you only go for a brisk walk ... this great exercise will shed some stress and sharpen your thinking. As you get the heart rate ramping up a bit ... more oxygen gets to your tired brain ... tissues get nourished and it can work more clearly. Soon, your seeing things from new angles.
You could waste the whole day trying to solve a problem ... or you could go for a good walk, clear your mind, and have the solution handed to you on a silver platter.
Yes ... exercise pays off. Not just in fitness, but in a mind and body that function better and give you peak performance. And peak performance means you'll get things done in record time.
Still think you don't have enough time to exercise?

About The author: Kevin Riley is the Powerful Life Guide ... a long-time natural health advocate and the author of the exciting new program "Get Natural! Drop Your Blood Pressure". Start living a powerful life now ... go to http://www.naturalbloodpressure.com

No Pain No Gain And Other Exercise Myths You Need To Know About Now

2010-01-06T04:00:00.001-06:00

When I was bodybuilding years ago it used to amuse me when I would have kids come up to me with my twenty inch arms and say, "I just want to shape up a little, I don't want to have arms that big". As if they could! People mistakenly think that you if you just walk in the gym and smell the iron dust it is going to turn you into superman, (or woman).
The truth is that that kind of muscle size takes work, lots of it and a specific diet. If you don't want big muscles, don't worry about it because it's not going to happen! No more than you are going to walk into an aerobics class and magically drop 50 pounds!

Let's look at some of the other myths perpetuated in the fitness world.

Back when I first started training with weights there was a common statement heard in the gym daily, "No Pain, No Gain!" This is probably one of the most widely spread myths in the exercise world. The truth of the matter is that if exercise is physically painful it is your body trying to tell you something is wrong! For most people you do not even want to go into severe lactic acid build up, which is painful. This is why many people never continue with their exercise regimens, they work out too hard and can't move for a week so they quit. Enjoy your exercise. Pushing beyond into the pain zone of lactic acid build up is for serious athletes, leave it to them.

Here's one that is in line with my introduction. If a woman lifts weights she will get too muscular. Not hardly. Again, large muscles take lots of work, plus women naturally do not have the abundance of testosterone required to build large muscles. What about those chicks I see on TV that have bigger arms than my legs? Remember, I said naturally. Those women are taking performance enhancing substances that help them to get that way, why they do it I have no clue. Weighttraining will just give you good tone, which by the way you will not even see if you are even moderately overweight.

If I work out before eating will it burn more calories? Actually, no it will not. You would think that scientifically this makes sense but the fact of the matter is that your body needs some energy to carry you through a workout and you should eat something beforehand. A small snack rich in carbohydrates is the best, like an apple or banana. If you are trying to lose weight make sure that you are taking in less calories than you burn on a daily basis.

Crunches will give you washboard abs. Nope, no way, not going to happen. The sharply defined abdominal muscles you see gracing magazine covers come from extensive strict dieting. For most people they muscle tone is already there it's just covered by a layer of fat. Exercise is good, but without a proper diet you will never see your stomach muscles.

About the author: Gregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about exercise and weight loss at http://www.shop4betterhealth.com

Gym Etiquettes - Workout Ethics In Gym

2010-01-05T04:00:00.001-06:00

Are you annoying people when you go to the gym for your workout? You may not even know that you are annoying people with your bad gym ethics. When that is the case, it is embarrassing.

Some gyms will put up a notice of what do's and don'ts but many do not. Gym etiquette is supposed to be common sense, but we all know that common sense sometimes is not so common. If you workout regularly atthe gym , you would have come across inconsiderate and annoying people. Don't these people have common sense? Of course they do, but it either did not occur to them that they are annoying you or they are simply inconsiderate and rude.

So before you unintentionally annoy other gym users and get yelled at, here are some gym etiquettes you must know. Observe these ethics and make your gym workout be an enjoyable experience not only to you but to others too.

?Good Housekeeping - Put back the weights where they are supposed to be after using them. By not stashing them into where they belong, you not only inconvenienced others having to look for the weights, you are also creating possible accident situations where people may trip over the barbells and other weights lying cluttered all over.

?Do Not Grunt Loudly - Some people grunt loudly because they are oblivious to the fact that others may want to concentrate on their lifts anddo not want to be distracted by loud grunts. Others grunt to show off usually when lifting heavy weights. Either way, it is bad ethic.

?The Smart Aleck - Do not tell other people what to do even if their lifting form is wrong unless you are asked for your opinion. Dishing out unsolicited advice will simply bruise their ego. They will just think that you are trying to show off. There is an exception though. This is when poor lifting form may lead to injuries. Even then, do so only when their set is over and not to interrupt them when they are lifting weights.

?Hygiene - Keep yourself neat and clean at all times. Do not wear the same T shirt or socks you wore at your last workout. Being in an enclosed area, you may really stink.

?Chatting And Idling About - You may go to the gym for social reasons. So you go about making friends and chatting people up. What you do not know is that many people are unlike you. They go to the gym with just one thing in mind. Have a great workout and go home. So you are taking up their time. Furthermore, your chatter will also distract and annoy other people.

?Do Not Hog - Do be aware that the gym equipments are for all to share. When resting before your next set, do not rest on the machines or sitting on the benches. Others will want to use them while you are resting between sets.

?Use Clean Towel - If you are sweating profusely, wipe your sweat. It is unhygienic to have your sweat dripping everywhere. It is even worse when you use the weight stations and leaving your puddles on benches and seats. Clean up your sweat residue on the equipments all the time.

?Creating Excessive Noise - Have you ever been irritated by loud clanging of weights when people workout? Treat the weights and machines with tender loving care. Why damage the equipments and irritating other people at the same time. If you cannot control the weights, then the weights are probably too heavy for you anyway.

Be sensitive to others and when you are annoyed by certain unethical behaviors, make a mental note not to do the same thing. If only gymetiquettes are to be observed by all gym users, our workouts will be so much more pleasantly enjoyable. So, bear in mind your gym ethics the next time you head forthe gym.

About the Author: Chris Chew is a personal trainer of fashion models, male pageant winners and actors. Read more of his fitness articles at http://www.sgfitness.com and http://www.sgfitnessonline.com

Choosing the Right Personal Trainer: Five Important Pointers

2010-01-04T04:00:00.002-06:00

Choosing the right Personal Trainer can mean the difference between a sustainable workout program that delivers the desired results and feeling that dreaded sense of failure. As is the case with most service oriented 'shopping' experiences, looking for the rightPersonal Trainer requires some leg work....no pun intended! These Five Pointers will help you along the way.

Just in the same way you would hire a plumber, a roofer, an accountant, or a mechanic, hiring a Personal Trainer means getting 'quotes' from 3-5 different Trainers. By quotes we do not mean simply price. We mean:

1. Years of experience in the profession and area of expertise. Is your Trainer a specialist in weight training, flexibility, core conditioning, a generalist? How do these skills measure up against your goals?

2. What certifications does your prospective trainer have? The American Council on Exercise, a non-profit organization, is an excellent resource on the web to learn more about Trainer expectations and qualifications.

3. Is the Personal Trainer schedule conducive to your expectations? Sounds basic, right? Not necessarily. Some Trainers are more regimented than others meaning that they feel an obligation to put the schedule of the client first vs. their own outside interests.

4. Will they offer you a complementary session before you commit to a series? Some may not but the question is certainly worth asking. This would afford you the opportunity to get a feel for the Trainer without a commitment. If they do require payment for this introductory session we feel it is well worth the money to make a proper evaluation.

5. On the subject of price, is there a discount available for the purchase of a multiple session package? If so be sure to understand how long you have to use the sessions. For example you may be able to get a 20 session package for $1000 and the sessions must be used within 12 weeks or the money is forfeited.

Bonus recommendation: Whether your first session is free or not take note of the Trainers ability to pay attention to you...their client. Unfortunately at busy gyms everywhere Trainers are not paying close attention to their clients form, posture, facial expressions, weight capacity, or level of fatigue. In the worst instances the Trainer is busy chatting with a colleague. This lack of attentiveness will result in, at a minimum, a less than effective workout and the formation of bad habits and technique. At its extreme inattentive Trainer behavior will lead to injury. If during your evaluation of your new Trainer you experience a professional that is laser focused on your form, your technique, and your breathing, they should be in consideration to be hired on a more frequent basis. This is assuming the other 'shopping' points above meet your expectations and needs.

These Five Pointers will get you on the road to a successful relationship with a Personal Trainer. They are committed to your health and fitness, you need to be committed to choosing your Trainer wisely. By choosing wisely you will be able to form a connection with a Trainer that can provide guidance, motivation and results. So remember, just as you would make informed choices about mechanics, plumbers, roofers, and accountants, so too should you make informed decisions about Personal Trainers.
About the author:
R. Adam Shore writes about Physical Fitness along with Health and Fitness from a consumer point of view. His insights will help guide your way through Fitness issues in our world today. For additional information and articles about Trainers be sure to visit http://www.physicalfitnessarticles.net

Setting Fitness Goals

2010-01-01T09:00:00.003-06:00

Many people make the mistake of setting their fitness goals too high when they embark on an exercise program. This leads them to abandon their plans out of frustration and impatience. Setting manageable goals is key to maintaining a fitness program over time.

If you have been completely sedentary you need to start out your fitness regimen by working towards small and realistic goals. These can be as simple as walking around the block once a day for a week, and adding another block each subsequent week until they reach the 30 minutes recommended by health professionals. A few sessions with a personal trainer can help you set reasonable goals for weight-bearing exercise like weight training. In the beginning focus on overall conditioning rather than building muscle. Check with staff at your gym or fitness center for recommendations about what exercise classes are right for your current fitness level.

When you're just starting out, it's easy to make rash promises like exercising every day. It's hard for even people in top condition to make time each and every day for training. Start off three or four days a week and build up from there. If you're taking up a new sport like swimming, skiing or golf, consider taking lessons with a professional so that you develop good habits from the beginning.

If you've been getting moderate exercise your goals can be a little more ambitious. If you're walking the recommended 30 minutes per day, why not add hand weights to your routine? This might also be the time to consider adding more weight to your lifting or taking an intermediate fitness course. You may also be ready to speak to a personal trainer about beginning to work on building specific muscle groups.

Once you've attained a high level of fitness, then it's time for some serious goal setting. Plan to run a marathon or participate in a 5K walking event. There are many of these events run to benefit charity, giving a double benefit of both funds raised and health benefits to participants. When preparing for an event of this nature, return to your early habit of setting small, realistic goals. Add miles to your run on a weekly basis until you are able to complete the full distance. Speak with your trainer to establish a regular schedule of weight-bearing exercise that will help improve your stamina and flexibility.

About the author: Jonathon Hardcastle writes articles for http://yourfitnesssource.net/ - In addition, Jonathon also writes articles for http://wonderfulworldoffood.com/ and http://baseballstuff.net/

Making Time for Fitness

2009-12-31T08:08:00.002-06:00

Face it, you have children, you have work, and you have a schedule that makes you tired just to THINK about it. It seems as if there just are not enough hours in the day. So how in the world are you going to continue to workout during the all of this rush?
First - you need to make your fitness a priority. I know there are a million other very important things going on in your life, but value the investment that you have already made in your health, and maintain some type of fitness even throughout hectic times. If you cannot workout everyday, exercising two to three times per week at a higher intensity will enable you to maintain your current level of fitness for up to three weeks. Inactivity, however, will smash your fitness level and make your return to the gym a less pleasant experience.
Once you decide that continuing an exercise program is important, you need to figure out how to make it happen. An important part of maintaining a fitness program is to recognize that you can exercise anywhere. Are you traveling? Pack your sneakers and go for a walk or jog wherever you end up. Crunches are pushups are easy ways to maintain your strength training when you are away from the gym.
Here are 10 ways to exercise without even realizing it:
1. Park your car farther away. The more steps you take during the day, the more exercise you're getting.
2. Go Dancing. You'd be surprised how many calories dancing can burn
3. Participate in a charity walk or bike ride. There are bound to be several near you and most cater to all fitness levels.
4. Play with your kids. Trying to keep up with them is sure to burn calories!
5. Take the stairs. If possible, walk up the stairs at work or in your apartment.
6. Lift your legs at work. While sitting in your chair at work or at home watching TV, simply raise your legs in front of you and hold for 15-30 seconds at a time.
7. Squeeze a stress ball. Buy a stress ball that you can squeeze while you're at work or watching television. Doing so will improve your blood flow, flexibility, burn calories and relieve tension!
8. Stretch, do warm-ups, or ride your exercise bike while watching television.
9. Walk around your office or outside during lunch.
10. Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
Finally - reap the benefits of making some time for fitness. Maintaining your fitness routine will allow you a bit of time for yourself. Even 20 - 30 minutes of exercise in your day will help you to remember that your health is important, and that YOU are important. And in addition to burning calories while you are working out, you will probably find that when you feel better about your activity for the day you will eat better as well. Remember: Your health is truly priceless-so don't stop investing in it!

About the author: Stacie Battjes is Corporate Wellness Manager for http://www.infinitewellnesssolutions.com , located in Winston Salem, NC. Stacie has authored many health and wellness articles for various publications. Her works are included among the many free wellness resources and wellness tools on one of her companies sister sites http://www.wellnessproposals.com.

Avoid Injuries With Proper Technique

2009-12-30T07:14:00.003-06:00

Stretching is not complicated. Then again, It is not as simple as leaning one way and reaching another. Of you do a stretching maneuver wrong, you won’t get all of its benefits or, worse, you could injure yourself. So learn the right way to lean and reach.

Start by knowing when to do it. Remember – stretching is a form of exercise all to itself. So for its own sake, devote at least three times a week to only stretching. If you have a particularly tense or tight part of the body, stretch it every day or even twice a day.

On top of that, stretch along with your daily walk, your tennis match, or your dancing session. Stretching complements every fitness activity under the sun. it is especially important if you are active in physical activities like strength training or cardio. These exercises naturally tighten up your muscles. Stretching counters that by lengthening them.

Whatever activity you are involved in; loosen up lightly before you do it. Then stretch thoroughly afterward. You can skip the first stretch if you are short on time, but make sure to do the end session – before your muscles cool down and tighten up.

Take the crucial first step – warm up

You would not jump into the shower right after turning on the water. The cold water would shock your system. Instead, you wait for the water to warm up. It is the same with stretching. Don’t dive right in when your muscles are still cold. Spend several minutes warming them up with one of these activities:

• Jumping jacks
• A ride on a real or stationary bike
• Walking while pumping your arms
• Running in place
• Practicing the stretches you plan to do
• Your favorite exercise or activity at a slow pace

Any one of these can get your heart rate up, loosen your muscles and joints, and prepare you for an injury-free workout.

Work slowly and gently for maximum gain

It is best to stretch all your major muscle groups any time you do a stretching routine. In other words, loosen all the muscles you usually use in your day – your legs, back, neck, and other upper body muscles.

If you are in a rush, however, loosen only the muscles you need at the moment. Work on your legs before you jog, for instance, or stretch your shoulders before golfing. Afterwards, make sure to do a complete stretch. For all your muscles, follow these easy stretching guidelines.

• Reach as far as you can. Don’t feel you have to touch your toes or bend over backward. For any stretch, reach as far as you can until you feel a slight tension in your muscle. If you feel pain or a burning sensation, on the other hand, you have gone too deep. Ease back until the pain goes away.

• Hold it for at least 30 seconds. Do each stretch for this long, and you will only need to do it once. A whole minute may be in order if your muscle is really tight. Time yourself with a stopwatch at first to get the feel of how long this is. If you really enjoy stretching and feel you need it, repeat each stretch as many as three to five minutes.

• Feel at ease and breathe. This session is not a workout for your lungs, so breathe as you normally would. You are not supposed to clench your muscles, either. Relax every muscle except the ones you are stretching at the moment.

• Do not bounce. No matter what your gym teacher taught you in high school, do not bounce when you stretch. You risk injury by doing it, and it may even make you less flexible.

About the author: Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. Visit http://www.bodyfixes.com for more information.

Fitness for Health and Wellbeing

2009-12-29T21:55:00.001-06:00

When you think of fitness, you may be thinking of well-toned bodies, rock-hard abs and generally, just a fit and outstanding physique. What if I told you that in order to be truly fit and feel great you don’t need to be a body builder?

Fitness is more than exercise. If you think exercise and weight control are all there is to fitness, you may be surprised! Fitness is a lifelong pursuit, not a short term goal. "Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996).

In fact, physical fitness is made up of five main components: cardio-respiratory endurance, muscular strength, muscular endurance, body composition and flexibility.

An interesting quote I came across is this: "The biggest obstacle people face in achieving physical and financial fitness is developing consistent and long-term healthy habits." This came from Countrywide Bank Managing Director, Pierre Habis. Interestingly, it points up the fact that anything worth achieving should become a mindset based on a long term goal. Add anything that is worth while achieving to your regular life routine.

In general, physical fitness is the ability to do daily activities without feeling overly tired. Physical fitness is especially beneficial in preventing coronary heart disease and cardiovascular disease, enhancing muscle quality, preventing muscular deterioration and reducing depression.

You see, true fitness is everything from proper sleep to proper nutrition, from stress reduction to weight reduction, and from flexibility to balance to relaxation. Being physically well toned and muscular does not mean you’re healthy.

Diet and exercise work together for your body's best interest. That’s because nutrition and physical activity go together like bread and butter for our bodies. Dieting alone is not going to be able to give you all of these health benefits. You need to have the physical part as well. Exercise will aid in digestion, provide strength and endurance, and does wonders for the heart.

On the flip side, it is important to be aware of the fact that a bad diet can affect your fitness training, even if you follow the best type of exercise plan available! In order to stay as healthy as possible, you need to combine a healthy diet with a lot of exercise!

The average person needs at least twenty minutes of exercise three times a week. This is not hard for most people to attain – even if you’re not used to any kind of fitness training. It will help to strengthen your cardiovascular health and your overall fitness. Regardless of what sort of physical activity you choose, you should burn about 3500 calories per week. You will soon start feeling the benefits!

When you start any type fitness plan it is recommended that you talk
to your doctor about it first. He may work out a specific exercise plan with you that is best suited for your particular physical needs. Be sure to discuss with your doctor any special health concerns like blood pressure, hypertension and any special diet needs that you may have.

It just cannot be stressed enough how the combination of a healthy diet and exercise plan will do wonders for your overall well being. It will make you feel good mentally, emotionally, as well as physically!

Did you know that you can use diet to control high blood pressure? Studies have shown that exercise has a role in keeping blood pressure from increasing. Yes; hypertension can be controlled by physical activity, a low fat diet, and reducing your salt intake, weight, and alcohol consumption!

There is also increasing evidence that weight bearing exercises, like walking, dancing, running, and sports are all excellent for good bone health.

To balance your overall health, you need to have a healthy diet that provides ample calcium, vitamins and minerals along with the adequate amount of exercise to keep your body working great for the rest of your life.

About the author

Ann Stewart is an inspirational writer with the emphasis on healing. "With Wings As Eagles" is an awesome testimony of God's healing power. Individually, however, we also have a role to play in keeping the temple of the Holy Spirit in the best physical condition. Youth Makeover is full of practical Health Tips: http://youthmakeover.com http://lifealteringwords.com http://lifealteringwords.com/with-wings-as-eagles

Watch All Super Bowl XLIII Commercials (Videos)

2009-02-02T16:08:00.001-06:00

Just in case you missed them.

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Why Old Athletes Come Back

2008-09-30T22:08:00.001-05:00

Maybe its the fear of turning 40. Maybe its the feeling of unfinished business. Maybe its the fire in the belly that has not quite extinguished. For retired elite athletes, the itch is always there to make a return after experiencing "life after sport". For some, it becomes too strong to ignore.

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The best Olympic photographs of 2008 (PICS)

2008-08-31T22:14:00.001-05:00

These are some of the best pictures I have seen so far from the 2008 olympics..

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Enough Already! 14 Olympic Stories We're Tired Of Hearing About

2008-08-14T09:25:00.001-05:00

The Olympics are great! NBC seems to enjoy bombarding us with the same stories constantly untile we finally have to say "Enough Already!"..

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The Best Tech Tools and Fitness Plans to Get in Shape

2008-07-23T04:18:00.001-05:00

This isn't a "How to lose 200 pounds in a year" article, but it could be. Despite the proliferation of diet plans and expensive exercise equipment, the key to fitness is and always will be healthy eating, portion control, and a solid exercise routine. Here are some of the tips and tools we've covered over the years, many of which I use regularly.

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Why Lefties Make Better Baseball Players

2008-07-19T10:38:00.001-05:00

Although only one in 10 civilians are left-handed, one quarter of Major League Baseball players are southpaws. That's no accident, says Washington University aerospace engineer David Peters, who has used math and physics skills to confirm that lefties have a considerable advantage on the diamond.

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Must Read: How Our Bodies Age (And What You Can Do About It)

2008-07-13T08:24:00.001-05:00

Aging is the natural wear and tear of the body's component parts. It's inevitable, and endlessly intriguing. While many age-related changes cannot be prevented, a lifestyle that includes exercise and a well-balanced diet will slow or minimize many problems related to aging.

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The dumbest injuries in sports

2008-07-12T19:03:00.001-05:00

her is a list of the dumbest injuries in sports. Hilarious!

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fattest states in America

2008-07-06T09:38:00.002-05:00

Venus Williams Wins Wimbledon (x5)

2008-07-05T21:31:00.001-05:00

Venus Williams captured her fifth Wimbledon title by beating her sister Serena 7-5 6-4 in a high-quality final.Here's a link to the bbc website with video of the win.

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When Bodybuilding and Steroids Go Too Far... [PICS]

2008-07-04T18:18:00.001-05:00

Right or more often the case wrong, athletes have been taking anabolic steroids since the early 1960’s. Many competitive bodybuilders go to excess in taking steroids in order to compete citing that ‘extreme sports require extreme measures,’ using a plethora of various forms for different effects.

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Seattle SuperSonics moving to Oklahoma

2008-07-04T18:14:00.001-05:00

The City of Seattle and the Oklahoma City-based owners of the Seattle SuperSonics National Basketball Association franchise announced today they have reached a settlement that will allow the team to break their Key Arena lease and play their games in Oklahoma in November...

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Can Professional Sports Govern Themselves?

2008-06-19T08:55:00.001-05:00

Should Congress step in to the NBA referee situation or any professional sports scandal? Should we leave it to them in investigate their own? Should there be an independant governing body for the four major sports?

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Why Athletes Go Broke

2008-06-07T21:54:00.001-05:00

Sixty Percent of NBA players are broke within 5 years of retirement

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The Science of Sarcasm (Not That You Care)

2008-06-04T22:47:00.001-05:00

There was nothing very interesting in Katherine P. Rankin’s study of sarcasm — at least, nothing worth your important time. All she did was use an M.R.I. to find the place in the brain where the ability to detect sarcasm resides. But then, you probably already knew it was in the right parahippocampal gyrus.

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Can energy drinks send you to the emergency room??

2008-05-28T22:39:00.001-05:00

Red Bull, Monster, Full Throttle and Amp have surged in popularity, but around the country, the drinks have been linked with reports of nausea, abnormal heart rhythms and emergency room visits.

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7 Super Foods that Boost your Nutrition

2008-05-13T22:15:00.001-05:00

Rotate these nutritious, easy-to-find foods into your diet for a simple and tasty health boost.

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Symptoms of Vitamin C overdose

2008-05-02T22:19:00.001-05:00

Taking Vitamin C supplements may seem like a good idea, but taking too much is not. There are short-term and long-term consequences of taking too much (quite apart from wasting money). Check out the symptoms in this article, and some alternatives to overdosing with supplements.

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Health magazine names top chain restaurant fare

2008-04-26T04:43:00.001-05:00

If you're like us, you eat out more than ever—and, as nice as it is to not have to cook, those meals out can actually feel like work. How do you navigate the minefields of huge portions, hidden fats, and sky-high sodium levels?

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Caffeine can get rid of sun damaged skin cells

2008-04-18T09:26:00.001-05:00

Coffee, tea, or ... sunscreen? That might one day happen if research into the anti-skin cancer properties of caffeine proves true. Research into the effects of caffeine in mice shows it can help get rid of sun damaged skin cells before they become cancerous.

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Sticks to Stools: 7 Random Objects Sold as Exercise Machines

2008-04-12T22:41:00.003-05:00

Any idiot can build a better mousetrap, but it takes a special kind of individual, a genius if you will, to look at the existing mousetrap and figure out semi-plausible ways in which it could be used as an all-purpose exercise system.

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Extreme Marathons: Super Athletes Test Their Limits [PICS]

2008-04-09T19:17:00.001-05:00

All around the world, super athletes test the limits of endurance.

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How to Build a Squat

2008-04-06T22:09:00.001-05:00

Really interesting article on how to build up your squat. You can probably use this cycle with other lifts too.

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8 Vacations That Will Make You Smarter

2008-04-06T07:15:00.001-05:00

Improve your intellect with trips that focus on literature, art and history. The themes of these vacations vary greatly, ranging from three-hour tours of the Louvre led by an art historian to a week-long lesson in Cold War history taught by former counterintelligence and KGB officers.

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Daily caffeine 'protects brain'

2008-04-04T23:32:00.001-05:00

Coffee may cut the risk of dementia by blocking the damage cholesterol can inflict on the body, research suggests. The drink has already been linked to a lower risk of Alzheimer's Disease, and a study by a US team for the Journal of Neuroinflammation may explain why.

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Reasons to Work Out That Have Nothing to Do With a Sexy Body

2008-04-04T23:27:00.001-05:00

The greatest challenge in developing a permanent exercise habit is finding motivation that lasts. It’s easy to get to the gym when you’re preparing for that big beach vacation or want to look great for your high school reunion. But what about the rest of the time?

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Mexico is the 2nd Fattest Country in the World, after U.S.

2008-04-01T22:39:00.001-05:00

Fueled by the rising popularity of soft drinks and fast-food restaurants, Mexico has become the second fattest nation in the world. Mexican health officials say it could surpass the U.S. as the most obese country within 10 years if trends continue. More than 71 percent of Mexican women and 66 percent of Mexican men are overweight.

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MLB Preseason-Rankings 2008

2008-03-24T16:13:00.001-05:00

The MLB season opens this week with a match up of the defending champion Boston Red Sox taking on the rebuilding Oakland Athletics in Tokyo. With the start of the season comes peanuts, cracker jacks and in this year’s case raw fish eyes, but Sports Hubris is happy to give you it’s preseason power rankings as well!

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Growth hormone doesn't boost athletic abilities

2008-03-21T08:44:00.001-05:00

"Athletes who take human growth hormone may not be getting the boost they expected. While growth hormone adds some muscle, it doesn’t appear to improve strength or exercise capacity, according to a review of studies that tested the hormone in mostly athletic young men". At least thats what msnbc reports....bigger muscles but not more strength? yeah, rrrightt.. any way read the story and believe it if you want to ..

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I never liked Treadmills

2008-03-19T18:40:00.000-05:00

Bobybuilding Aids That Work - Whey Protein And Creatine

2008-03-19T18:07:00.001-05:00

Bodybuilding aids have become the trend over the last two decades or so. Bodybuilding supplements as well as all supplements are exactly what they are called; supplements. There are many people out there that hear about a product and go straight out to buy it, take it for a few weeks and realize nothing happens.Whey Protein and creatine are the only supplements that I have taken that have stood the test of time.

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7 Ways to Boost Your Metabolism

2008-03-14T04:20:00.001-05:00

Your basal metabolic rate—the energy your body expends at rest—is generally determined by your genetics, but new research shows you can trick your body into burning calories more efficiently.

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101 Year Old Man Runs 13 Mile Marathon & Stops for a Beer.

2008-03-08T22:20:00.001-06:00

Martin says that in the last weekend, he's completed a 13-mile half marathon that took him a little more than five hours. It would have been faster, he says, but he says he stopped for a beer and a cigarette.

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Time Change - A Springing Forward Could be Bad For You

2008-03-08T22:18:00.001-06:00

Spring forward, fall back still stands but there's a new twist this year as Daylight Saving Time starts three weeks earlier and ends one week later.Clocks around the United States are moved one hour on the second Sunday in March. Meanwhile, the time switch could shake up your biological clock, rattle your mood and ....

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Save Wrigley Field

2008-03-04T10:05:00.001-06:00

A good friend has created a petition to prevent Tribune Company owner Sam Zell from selling the naming rights to Wrigley Field, home of the Chicago Cubs.To sign the petition and pledge to boycott the products of any company that purchases the naming rights, visit: http://www.savewrigleysname.com/

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Airborne Lawsuit Settlement Closes at 23.3 Million

2008-03-04T10:04:00.001-06:00

Using Airborne to sidestep the flu while traveling this season? You might have better luck "not" using baggage tags on your next vacation and just going on luck and prayer that your luggage will find its way to you.Don't get us wrong. Airborne has all the vitamins in it that they say it does, but the research behind their benefits is bunk

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Zubaz Pants are Back in all their Zebra Striped Glory

2008-02-27T22:11:00.001-06:00

Zubaz have ben resurrected. If you're looking to mix it up and wear something other than those MC Hammer parachute pants, make sure you pick some of these up before this limited run is over with.

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Top 11 Michael Jordan Quotes of All-Time

2008-02-24T18:33:00.001-06:00

The top quotes from Michael Jordan, the greatest NBA basketball player of all time.

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How to replace bad fat with healthy fat healthy fat options

2008-02-23T23:30:00.001-06:00

This is a nice list that shows you how to replace bad fat with healthy fat.

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gym accidents # 2

2008-02-22T09:53:00.002-06:00

Top 10 Cheapest Ways To Exercise

2008-02-22T09:22:00.001-06:00

We all want to be fit and trim, but there are a few things that keep us from looking and feeling our best: inertia, laziness, a hectic schedule, and maybe even a limited budget. You can use any excuse to get out of exercise except perhaps that it is “expensive”, since it doesn’t really take much to get yourself into better shape.

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Why Fast Food Salads Aren't Necessarily Going To Help You Lose Weight

2008-02-19T15:19:00.001-06:00

Ah, salads. The food of the perpetual dieter. You all know a few fast food salad eater. She's the girl at your office who eats nothing but salads and yet never seems to lose any weight. He's the guy who eats a salad because he's on Atkins, but it doesn't seem to be working. Why is that?

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Weight Training Workout Sheet (download and print)

2008-02-19T15:15:00.001-06:00

"The PDF has two pages...I print this onto a two-sided sheet of paper for an ultimate couples’ workout tracking sheet – one piece of paper for two people, and instead of having our names at the top, we can quickly tell by looking at the colors which side we should be filling out. "

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Gym accidents 1

2008-02-19T09:28:00.001-06:00