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    Health pointers for the fitness babes

     

    Exercise is an essential in life. Most people will certainly nod their heads to this. Exercise is not only perfect for losing weight, it is also good for keeping a reasonable body weight, for giving a boost on the metabolic rate and also for burning those unwanted excess calories. Exercise also revs up the heart and the lungs' machinery making them more efficient in doing their natural functions. Aside from these, exercise also works for strengthening the bones and keeps people looking good and feeling good about themselves. Exercise also gives people the stamina to enable them to keep up with the pace of their lifestyles. Unfortunately, not many people chose to do what is good for them. Most people could not decide exactly what to do when waking up in the morning; whether to exercise or to press the snooze button one more time. The following tips are very helpful in reaching and maintaining the ideal body weight. This is especially great for women since they get through a lot of things going on in their bodies and are more susceptible to osteoporosis. Not to mention that many women are under the pressure of keeping themselves beautiful. It is recommended that one or two of these tips at a time are incorporated to the work out routine. Worry not that the exercise routine is not enough. It is important to keep the commitments one makes. Ideally, it is advised to exercise three to five times a week for 20-60 minutes. However, this is not exactly the case in the real world. One should not frustrate herself by aiming for the ideal when she knows for herself that it is utterly impossible. If she an manage it two times a week for twenty minutes per session, that will do just great. It is best to focus on doing what one knows she can do than to reproach herself for having not done enough. She can start from this point and then progress on afterwards. This should make her feel successful for having kept her commitment to herself. Weight lifting should always come first. Many women always do cardio exercises first before weight lifting. A disadvantage of this is that it is possible to miss a critical component of the routine and spend all of it on cardio training. A women may notice this by not being able to see results even after devoting long hours at the gym. This can be avoided by reversing the order. This will guarantee visible positive outcome. Remember to monitor heart rate. It is recommended to exercise at 75-85% of the maximum heart rate. Many people stick with just pumping up only 50% of their maximum heart rate. To ensure that one is working out at the prescribed target heart rate, she should use a heart rate monitor or any exercise equipment with this feature. Work out for only an hour or less. Doing this will keep one from dreading the gym. Focusing on the exercise and the aim to be accomplished will make each work out session more and more efficient. Have some sort of fitness social support. Being in a fitness community maybe the important element lacking in your training program. A social support can do amazing wonders and therefore should not be underestimated. It would be helpful to work out in a gym once in while if one customarily does her work outs at home. One can also try classes in activities that have always been interesting such as yoga, pilates or sailing perhaps. One can also join clubs such as a walking club or a running club for instance. Pep talk yourself. One should not pressure herself too much; rather, it is best to congratulate one's self and give out words of encouragement in between exercises. One should never forget to say some positive feedback for herself.

         
    Healthy pregnancy pilates helps expecting mothers

     

    Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented about 80 years ago by. Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as “Pilates matwork". Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and "movement" for the bedridden. This “system” formed the foundation for his style of body conditioning used today. In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps, supports for back, neck and shoulders are the same uses for the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently. With the determination to help others achieve better health, Pilates opened his first studio in New York in 1926 where he used his exercise apparatuses and more than 500 movement therapy exercises to help rehabilitate athletes and dancers. For over 60 years this form of exercise was a well kept secret - but dancers, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form. The benefit of Pilates’ movement therapy exercises for women thru pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth. Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester. Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (“abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy. The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. These exercises are aided and supported by Pilates apparatuses such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers and therabands for extra resistance. Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated up right or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 5 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the A popular exercise among pregnant Pilates enthusiasts is legwork on the wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. This Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis. Remember it’s very important that your Pilates instructor is certified and has experience in working with pregnant women.

         
    Heart rate monitors

     

    Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with today's multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats. What is a Heart Monitor Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously. It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately. Types of Heart Monitors Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby. Factors on Selecting the Best Heart Monitor for You ECG-Accurate Monitors with Chest Straps - Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device that's able to detect electrical activity of your heart and transmit it to the brain of the machine - just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones. Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings. Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps. Heart Monitor Features - Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features - for a price. Examples of such features are - but not limited to - heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate. Ease of Use - Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned? To Buy or Not to Buy a Heart Monitor Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one. If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

         
    Hip flexors the most underdeveloped muscle group in strength training

     

    Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors. There are some obvious reasons for this comparative neglect. The principal muscles involved in hip flexion are the psoas and the iliacus, collectively known as the iliopsoas. Because they are relatively deep-seated rather than surface muscles they may have been overlooked by bodybuilders who have traditionally been the major innovators in strength training. Secondly, there are no obvious ways to adequately exercise them with free weights. Finally, these muscles do not have the obvious functional importance of their extensor counterparts. Yet, as antagonists, both hip and knee flexors perform a vital role in controlling the rate of descent and ascent in leg extension exercises such as the squat. There is no corresponding problem of underdevelopment with the muscles responsible for knee joint flexion, the hamstring group. Because they cross two joints they are active in both leg extension and leg flexion. They act to flex the knee joint and also to extend the hip joint. Therefore they tend to be strengthened by complex leg extension exercises. Also hamstrings can be developed and strengthened through the use of the leg curl apparatus. Strong hip flexors provide an advantage in a wide range of sports and athletic activities. In sprinting high knee lift is associated with increased stride length and therefore considerable attention is given to exercising the hip flexors. However, they are usually not exercised against resistance and consequently there is unlikely to be any appreciable strength increase. Hip flexor strength is directly relevant to a range of activities in football. Kicking a ball is a complex coordinated action involving simultaneous knee extension and hip flexion, so developing a more powerful kick requires exercises applicable to these muscle groups. Strong hip flexors can also be very advantageous in the tackle situation in American football and both rugby union and rugby league where a player is attempting to take further steps forward with an opposing player clinging to his legs. In addition those players in American football and rugby who have massively developed quadriceps and gluteus muscles are often unable to generate rapid knee lift and hence tend to shuffle around the field. Having stronger flexors would significantly improve their mobility. It is commonly asserted that marked strength disparity between hip extensors and hip flexors may be a contributing factor in hamstring injuries in footballers. It is interesting to speculate on whether hip extensor/flexor imbalance might also be associated with the relatively high incidence of groin injuries. Other sports where increased iliopsoas strength would appear to offer benefits include cycling, rowing and mountain climbing, in particular when scaling rock faces. The problem in developing hip flexor strength has been the lack of appropriate exercises. Two that have traditionally been used for this muscle group are incline sit-ups and hanging leg raises, but in both cases the resistance is basically provided by the exerciser's own body weight. As a consequence these exercises can make only a very limited contribution to actually strengthening the flexors. Until now the only weighted resistance equipment employed for this purpose has been the multi-hip type machine. When using this multi-function apparatus for hip flexion the exerciser pushes with the lower thigh against a padded roller which swings in an arc. One difficulty with this apparatus is that the position of the hip joint is not fixed and thus it is difficult to maintain correct form when using heavy weights or lifting the thigh above the horizontal. With the release of the MyoQuip HipneeFlex there is now a machine specifically designed to develop and strengthen the leg flexors. It exercises both hip and knee flexors simultaneously from full extension to full flexion. Because the biomechanical efficiency of these joints decreases in moving from extension to flexion, the mechanism is configured to provide decreasing resistance throughout the exercise movement and thus appropriate loading to both sets of flexors. The absence until now of effective techniques for developing the hip flexors means that we do not really know what benefits would flow from their full development. However, given that in elite sport comparatively minor performance improvements can translate into contest supremacy, it is an area that offers great potential.

         
    Hobbies and everyday chores can become exercise sessions

     

    There are hobbies and household chores that involve physical activity. With a little imagination, you can have fun doing them and convert them into real body workouts. Here are some examples: GARDENING All the gardening activities such as squatting, bending, stretching, trimming, and sweeping are good exercise if done regularly. If possible, try not to use the water hose for watering plants. Instead, fetch a pail of water from the water source to the plants, alternately using your right and left hand in carrying the pail. SWEEPING THE STREET Do a little favor for your neighbors. Sweep not only your yard, but also the portion of the street in front of your house as well. All that body swaying, bending, and carrying trash to the garbage can are good exercise. CAR WASHING Wash not only your car, but volunteer to wash other people’s cars as well. Again, don’t use the water hose but use a pail to get the water. The fetching of the water, the hard arm scrubs, and the stretching and bending are all good exercise. These build good relations too. CLEANING YOUR LIBRARY If you are a book lover and have piles of them in your home library, clean that room at least once a week. Bring out the books from the shelves and clean everything spotlessly. Place the books on the floor while you wipe the shelves. It would be better if you’re climbing up and down a ladder. After cleaning, replace the books. Now, imagine all that bending, going up and down, and carrying from the floor up to the shelves! This is good exercise that can be a mighty workout! Try alternating the cleaning of the library, the kitchen, and the basement, week after week. BIKING Hop onto a bike, instead of into your car when you need to go to the grocery store for small orders, school, or even work. Forget about shortcuts. Biking can promote good cardiovascular health. Just make sure to ride safely always. HIKING AND TAKING PICTURES If your hobby is photography or filmmaking, take hikes as you look for things to film or take pictures of. Appreciating the beauty of nature can give you an inner sense of peace and hiking is good exercise too. REARRANGING YOUR ROOMS Do major clean-ups and rearrangements of your rooms often. Rearrange your living room, bedroom, and dining room. Rearrange the furniture. Don’t just drag them as you move them; lift them as much as possible. Choose manual tools for cleaning whenever possible. Note: It is important for you to enjoy doing a household chore to take out the pressure and tension when using it as an exercise session. It is wearily doing a chore that makes it stressful.

         
    Home exercise equipment selection

     

    Exercise equipment is usually a hot item especially just after the new year. Guilt and hope for the future often prompt newbie exercisers to spend huge amounts of money on equipment they probably will not use longer than 6 months. The biggest draw to home exercise equipment is the privacy that exercising in home provides. Last year alone 5 billion dollars was spent buy American Consumers just on exercise equipment alone. Needless to say the purchasing of exercise equipment is a huge investment and not one that should be taken lightly. The best way to spend money effectively is to aggressively research and educate yourself on the particular type of home exercise equipment you would like. An important questions to ask yourself are whether you enjoy exercising at home. If your already own and use workout video, floor mats, and free weights – then yes you probably do enjoy exercising at home. Also before buying high end home exercise equipment decide whether or not you can make due with less expensive exercise solutions. For example changing a mountain bike into a stationary bike with bike mount, or using free weights instead of weight machine. Then decide on where the exercise equipment you planned to buy should live. Measure the space and take those measurements when looking for home exercise equipment. Make sure the location you choose has all the amenities you need for exercise like a tv or radio. Make sure there is a window available for air flow. A great solution to knowing which home exercise equipment works best for your is to go to the gym and try the equipment. Most gyms offer a monthly memberships which means you do not have to pay for more than a month. Make sure you go when the gym is not busy and try working out on various machines. If you have a gym attendant available ask him for advice. These people work with clients day in and out and may be able to help you flesh out what your needs are and what are the best home exercise solutions are. Remember buying home exercise equipment is a big investment and if you want to spend your hard earned money efficiently you must first do the necessary research to know what you need and if you will use it. Exercise is great for your health and a correct investment in exercise equipment can add years to your life.

         
    Home exercise programs designed for weight loss

     

    Home exercise programs are a great way to keep fit and lose weight. Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program? The Convenience Factor: Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience. Inexpensive: There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day. All levels: Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone. Variety: It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast. Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. Weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.

         
    Home gym full body training routines

     

    We all know how difficult in might be to make it to the gym after 9 long hours at work. I bet it has happened to you as well. But what do you do when you don't feel you have the energy to stop by the local gym on your way home? Or may be you don't have the time for a workout at the gym. You can only use 20 - 30 min. What’s the solution then? It could be only one - a full body workout at your home gym. But first take this from me. If you don't have a home gym set up already, don't even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout won't let you think of such an option. So, let’s suppose that it's one of these days when you can't make it to the gym, and are planning on working out at home. That means you have a gym of some sort, already set up. In this article I want to advise you on your choices for a full body routine. The workout you will pick however, will all depend on how your home gym is equipped. For example you might have a home-gym machine. Or you might be a hardcore bodybuilder. Then you have free weights as your main equipment. If you belong to the first group - you own a home gym machine - this is the part you should be reading. The simplest home gym machines are equipped for at least several exercises such as: bench press, lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing hamstring curls. That’s actually plenty. You can complete the whole body in a single session. Your circuit workout: /Warm up/ Crunches 2-3 x 15 - 30 Seated bench press 3 x 10 - 12 Lat pull-down 3 x 10 - 12 Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 - 12 Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 - 12 Standing triceps push-downs (using the lat-pull down handle) 3 x 10 - 12 Leg extensions 3 x 12 - 15 Standing hamstring curls (facing the machine) 3 x 12 - 15 /Cool down/ You have more options for replacing some of the exercises: Replace seated bench press wide grip with seated bench press close grip. Replace lat pull down with seated rows (facing the machine). Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support). In case that you belong to the second group - you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and a pair of dumbbells with adjustable weights. For you I'd suggest two circuit routines. You can do only one of them or you can do two circuits, using both if you feel you have energy (and desire) to do that: Workout One/Circuit One /Warm up/ Crunches 1-2 x 15 - 30 Flat bench press on the rack 2-3 x 12 - 15 Barbell rows 2-3 x 10 - 15 Seated dumbbell overhead presses 2-3 x 12 - 15 Barbell curls 2-3 x 8 - 12 Barbell lying triceps extensions 2-3 x 12 - 15 Squats 2-3 x 10 x 15 Stiff Leg Dead Lifts 2-3 x 10 - 12 /Cool down/ Workout Two/Circuit Two /Warm up/ Reverse crunches 1-2 x 15 - 20 Dumbbell flys 2-3 x 10 - 12 One-arm dumbbell rows 2-3 x 10 - 12 Dumbbell lateral raises 2-3 x 10 - 12 Seated dumbbell curls 2-3 x 8 - 12 One-arm overhead triceps extensions 2-3 x 8 - 12 Lunges (holding a pair of dumbbells) 2-3 x 12 - 15 /Cool down/ Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 - 70% of your One Rep Max due to the fact that you don't have a spotter. If you think you can go heavier please do, but at your own risk. That’s it. Now that you finished your workout you deserve a nice, chilled protein shake. After all you are at home and can make it any way you want, right. And, yes, you should feel good because you didn't miss your workout.

         
    Home gyms can be made more effective

     

    Are you excited? You’ve gotten a new home gyms system after looking online at various home gyms reviews and you’re looking forward to working out with it. You may all ready have been trying it out like a little kid on Christmas, that is after you figured out how to put it together first. This is great and you are on your way to becoming a fitter and healthier you. One thing you may not have realized though is that home gyms can be made more effective if you make use of the right accessories to go with your home gym equipment. What sorts of accessories you wonder? Well certainly not a cool pair of glasses or a set of sparkly shoelaces on your tennis shoes. After all you’ll be working out at home where none will see you. In terms of accessories you can buy a heart rate monitor to help you figure out whether you’ve achieved your target heart rate when exercising. Some pieces of home gym equipment all ready have this device as a part of their repertoire so it may not be necessary for you to buy one. But if you don’t you may want to get one. It will make it a heck of a lot easier than trying to take your pulse, keep exercising and counting heart beats while watching the clock. Also if you have a treadmill you may want to pick up one of those pedometers. Some treadmills come with this simple measure to help you figure if you’ve run or walked the equivalent of a mile or not. If yours doesn’t you can get a pedometer to measure the number of footfalls you make while using the machine and it will help you to figure up your mileage. Depending on your stride you will have anywhere from 1600 to 2000 footsteps in a mile.

         
    How can i stay motivated when it comes to home exercise

     

    An exercise workout program is not going to be successful for anyone unless they can stay motivated and focused on their goal. Home exercise can be even more challenging than other types of available exercise because there are not as many factors inside the home to act in an encouraging manner for a person, which might help them to exercise and stay focused. As a result, while many people prefer working out in their own home for comfort reasons, they can find staying motivated in the actuality of this task to be more difficult. Here are some tips to help individuals stay committed to their exercise regiment and their weight-loss or muscle building goals. Music is a great motivator. Sports teams play music in their locker rooms, during half-time shows or other game breaks and/or during events when specific players go up to perform in their games. Music is just as motivating for exercise enthusiasts as it is for professional players and training athletes. Most people prefer pulse-beating music while they exercise, but the favored or preferred music of the individual will most likely be the best music to which that person can work out. Taking your mind off the 'discomfort' of working your muscles and offering some great motivation, music is a great resource for individuals who want to exercise. In many gyms today, individuals can find televisions. Most people have this amenity in their home as well. Television is another great way to distract the exerciser when they are performing an activity that does not require their immediate and constant attention. Such activities can include working out on an exercise bike, a total home gym apparatus, elliptical machine, stepper and/or the like. It passes the time and allows the individual to take part in a more 'pleasant' activity. At the same time, individuals can utilize the television in another way as well - as a way to play and watch exercise programs. DVDs and VCR cassettes have been designed for exercisers in order to help keep people motivated with a specific exercise program. If you need instruction to stay motivated and with a set timeframe for the program, the television and playable exercise programs can be a great help. Exercising at home does not mean exercising alone. You can always bring a buddy to your house to exercise. Additional motivation can easily be found in an exercise partner and this is very reassuring to many people who want to stay focused, but who may not want to leave the comfort of their own home. Lastly, consider visualization. It's easy to have a textual goal or a number in your mind. "I would like to lose twenty-five pounds". You might find yourself saying that over and over again in your mind, trying to convince yourself to stay focused. But this number repetition may not be the best thing for you. Instead, find a picture of yourself when you weighed your ideal weight. If you do not have a picture, try to visualize the way that your body would look if you lost that weight. Having a mental image can help you more than a simple number-filled phrase might.

         
    How can you save money on a new treadmill

     

    It is recommended by many to buy your treadmill from a local dealer because most people will need a service technician to help them if they have a problem. Some will even need local service for maintenance. That is why it is not always a good idea to buy on the net unless you were born with a wrench in your hand! There is a good chance that the local dealer has knowledge of the inner working of these machines and can provide you with the proper service that your machine may need. He also can provide you with great tips to keep your treadmill in working condition. The truth of the matter is that your local dealer is horrified of the net. It scares most of them to death. You should see some of the letters in trade publications that are as defensive as they can be! Some even think selling exercise equipment over the net should be banned! Talk about fanaticism. So, you have to face these two realities when buying a treadmill. • Most people need to buy from a local dealer (where prices are usually higher) • Your local dealers for the most part are fear the internet. If you use these tips, you can get a great deal on your new treadmill. This is how you do it: • Get the dealer's best price on a treadmill. • Contact an Internet dealer to see if they can beat it. (Ask for the price in writing. If you can't get one to do it, move on to the next. Someone will give it to you in writing!) • Take the net dealer's best price to your local dealer and tell him that if he can beat it, you will give him your business. We can't tell you how many people have done this and saved! If the local dealer won't move close to the net price, call the manufacturer and see if they have another company locally that can service their product. Many companies do. If this works out, it may be best to buy it over the net. If you do decide to make your purchase from an online retailer it may be a good idea to research the brand and see if there is a local service facility that can help you with your treadmill if there is an issue. It is important to remember fitness equipment is a seasonal business and most of the sales are made during the winter months when people are staying in the house. You can find many manufacturers that will have discounts available during this busy season. A treadmill is an expensive piece of equipment so do your product research and plan your purchase.

         
    How dance dance revolution is getting kids off the couch

     

    Dance Dance revolution is the latest dance craze that is a fun and addictive way to lose weight and get into shape. Are you concerned about the lack of exercise your child is getting? Would you like to see them up and moving instead of sitting around so much? Dance Dance revolution is the latest dance craze that is a fun and addictive way to help your child get get up and move without realizes they are even exercising. Our kids health and fitness is more important today than ever before since video games, TV and computers are turning our kids into couch potatoes. This new dance craze called Dance Dance revolution is a video game played on a gaming system but it is not your typical video game. This fun and exciting Dance pad is hooked up to any play station or Xbox then the player chooses one of their favorite songs from the DDR video game. This fast paced game will surely get your child’s heart pumping and their feet moving! The player chooses their song and they move their feet to the pattern of the arrows on the dance pad while keeping the beat to the flashing arrows that are moving side to side and up and down. As your child gets more practice on this engaging game, you will move to higher and higher levels which will progressively turn the game into a fun and challenging workout. There are many kids today that do not like the typical physical activities that sports provide but once they try Dance Dance Revolution they are usually hooked. There are many levels from beginner to advanced even the youngest of children can play Dance Dance Revolution. What better way to get your children involved in exercise than by doing something they love. If you have a gaming system such as a Play station or Xbox you can own Dance revolution, just connect the DDR Pad to any of these systems. If you want your kids up off the couch doing something that is good for them while they are having fun I highly recommend DDR. What better gift can you give them? Next time your child asks for a play station or Xbox game buy them the DDR pad and game. Make sure your child keeps his water bottle close by, he’s going to need it after this workout. Weight Loss and Dance revolution Dance Dance Revolution games offer a specific "Workout Mode" in which players can choose a song, and play accordingly using either the normal step routine, or a modified step routine designed to provided a workout. The workout mode also allows players to track their progress, not in the standard step scores, but by calories burned, minutes played, and distance traveled. The game also calculates the equivalent of DDR dancing to common exercise activities, and can keep track of a player's weight as well. The built-in workout features have inspired many DDR fans to make playing DDR their primary source of exercise, and some have built entire weight-loss regimens around the game. However, as with all new diet or exercise plans, it is recommended that one discusses the changes with their doctor There are many different types of DDR pad you can purchase. You will need a gaming system such as a Play station or an Xbox and of course the DDR pads and DDR games So if you are interested in an extremely fun way to get in shape go ahead and give Dance Dance Revolution a try! Hear what others are saying about DDR: Natalie, 14, was drawn to the pulsing techno songs, and didn't realize she had slimmed down until she went clothes shopping. "I went to go buy pants and the 14s were too big. The more I played, I gradually had to get smaller size pants," said Natalie, who now buys size 8 baggy. Zachary 13, I did not even realize that I was exercising until my mom said something to me one day about losing weight. I realized that Dance revolution was not only fun but I was getting a great workout!

         
    How does alcohol affect exercise

     

    It’s finally Friday and you just got off work. Now you’re thinking about going out later and having a few drinks with your friends and relaxing. After all, you worked hard all week and you certainly deserve a little enjoyment and fun now that the weekend’s here so there’s nothing wrong with going out and having a few drinks with your friends, right? Anyway, like always, tomorrow is a workout day and since you exercise regularly and take care of yourself a little alcohol won’t hurt anything along the way, right? Well, before you head out to the local pub, here are a few things to consider in making your choice of just how much you really want to drink. Studies have shown that small amounts of alcohol increase muscular endurance and strength output, but, these benefits are very short lived. After around twenty or so minutes, the problems start. All the negative side affects of alcohol fully outweigh any possible benefits it can have to anyone. Alcohol is a toxin (poison) and so a whole host of physical abnormalities can arise. These can reduce your strength, endurance, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol can also affect your nervous system and brain. Long term use can cause severe deterioration of your central nervous system. With short term use, nerve-muscle interaction can be reduced resulting in a loss of strength. When alcohol reaches the muscle cells, it can cause damage to them. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer. Alcohol has many affects on your heart and circulatory system as well. You may see a reduction in your endurance capacities when you drink alcohol. When drinking alcohol, your heat loss increases, because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold thus becoming slower and weaker during contractions. Alcohol can cause digestive and nutritional problems as well. Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby sparing fat making fat loss more difficult. Because alcohol also can interfere with the absorption of many nutrients, you can become anemic and deficient in the B vitamins. Since your liver is the organ that detoxifies alcohol, the more you drink, the harder you liver has to work and the extra stress can damage and even destroy some liver cells. Alcohol is also diuretic so large amounts can put a lot of extra stress on your kidneys. During diuretic action, ant diuretic hormones are secreted. This can result in heightened water retention and no one who exercises wants that to happen. Alcohol, although having no nutritional value, also has seven calories per gram so excess consumption can lead to weight gain as well. If you must consume alcohol, do so in moderation and never consume alcohol right before exercise as this will impair your balance, coordination and judgment. Remember this, if you’ve taken the time to make the effort to improve your physical conditioning and your overall health, why take major steps backwards and impede you improvements by excess consumption of alcohol?

         
    How exercise affects your cholesterol levels

     

    Everyone already knows that exercise is an important part of a healthy lifestyle even if certain people choose not to exercise at all. The fact that only around 10% of American adults exercise at least three times a week however may indicate that many people are not aware of just how beneficial exercise really can be. Well, consider this fact: An estimated 99.9 million American adults have total blood cholesterol values of 200 mg/dl (milligrams per deciliter) and higher, and of these about 34.5 million American adults have levels of 240 or above. In adults, total cholesterol levels of 240 mg/dl or higher are considered high risk. Levels from 200 to 239 mg/dl are considered borderline-high risk. So then, what does this have to do with supporting a case to make exercise a priority? I mean how can exercise help with cholesterol levels anyway? Isn’t high cholesterol only controllable by diet and medication? Let’s review the following: In a study reported in the “Journal of the American Medical Association” in 1989, 13,000 men and women were studied for eight years. Risk factors for death from all diseases were studied and this was the conclusion: The data showed that an unfit man could reduce his risk of death from all diseases by some 37% and an unfit woman could reduce her risk by around 48%. The summary was that exercise not only lowered cholesterol levels significantly but also lowered the risk of death from heart disease as well as from all diseases. Another study conducted by the “Centers for Disease Control” in 1989 concluded that people who do not exercise have twice the risk of developing heart disease than those who do exercise. One study done at the University of California showed that married men aged 35 to 65 who started a regular exercise program had more sexual intercourse with their wives and had more orgasms than those who did not exercise. (If that’s not a good enough reason to don those jogging shorts and weight lifting gloves, I don’t know what is!) Cholesterol is just another type of fat in your body. Since exercise helps to burn up fat in your body, this fat is also burned up as well during exercise. As a result of this, your cholesterol levels are reduced through exercise. But what kind of exercise is best for this? The long and short answer is; any kind of exercise! Even walking regularly has been shown to reduce cholesterol levels. Of course limiting your intake of fatty cuts of meat and sticking to low-fat or even better, fat-free dairy products helps too. Also, eating plenty of fruits and vegetables, particularly high fiber ones, coupled with a moderate exercise program will surly help you win the battle against high cholesterol.

         
    How exercise can help with anti aging

     

    In our quest for the fountain of youth people have taken up a new form of treatment, Anti-Aging Clinics. Here you can get injections of human growth hormone HGH and injections of nutrient supplements, however a simpler and perhaps easier away to do this is by changing your diet and exercising. Strength training has been proven to help the body naturally produce HGH. The more you train the more your body produces HGH. Strength training is taking exercises to specifically strengthen certain muscles. You can do this by spending 20 minutes a day 3 times a week at your local gym or fitness center. Or if you have some simple equipment you can do this at home. Just some simple squats can stimulate the body to make HGH and help you lose weight as well. It will take about 24-48 hours for your body to build up HGH. Research has found that for every hour you work out your body will make $10,000 worth of beneficial chemicals that it needs. This means that with some simple exercise you will not even need to go to an Anti Aging Clinic your body will produce the chemicals naturally. Try to strength train on a regular basis. As well as getting the HGH you will also improve bone mass and get more oxygen to your body tissues and organs. This will help them function better. You will feel better when you lose weight in this way as well. This is what the HGH injections at the Anti aging clinic will do for you. However nothing beats the natural treatment that your body can do for you. So instead of jumping on the bandwagon and running to the nearest Anti Aging clinic, give yourself a break and let your body do it the natural way. Strength training coupled with diet will go a long way towards achieving your goal of not only a great looking body but also very possibly prolonging your life. As well as exercise try to adjust your diet to a healthier one with more fruits especially berries and whole grain cereals. Try to add some fish to your diet (not shellfish) to make a complete diet. Cut down red meats, salt, fats and refined sugar and you will find your body rewards you as you feel better and have more energy. This change of diet coupled with strength exercises will also help you to lose and keep off those pounds. You can also add natural nutritional supplements to your diet to ensure you are getting enough of the essential nutrients. These, when taken at a proper level will also help the anti aging process.

         
     
         
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