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Drink Water to Build Muscle

2008-09-09T04:52:00.001-07:00

Drink at least 10-12 8oz glasses of water each day, as muscle is nearly 70% water.

2008-09-09T04:51:00.002-07:00

Liquid nutrients get into the bloodstream faster, therefore a shake or other high quality post-workout drink is good after a workout.

How Much Protein

2008-09-09T04:51:00.001-07:00

You must consume adequate protein to build muscle, approximately 1 g/lb of bodyweight. This is for individuals who are training significantly and looking to build quality muscle mass. Even if you are not training a lot, you still need sufficient protein to build muscle, and may need to adjust your intake if you are on a restricted diet.

Carbs After Workout

2008-09-09T04:50:00.004-07:00

Following a workout, within one hour, intaking between 50-150g of quality carbohydrates will help in replenishing your muscles. This is because the body is more metabolically active right after a workout and therefore can utilize more nutrients than in a resting state.

Muscle

2008-09-09T04:50:00.003-07:00

One pound of muscle burns fifty calories per day at rest, while one pound of fat burns no calories. A combination of cardio and weight training is much more effective in losing fat and keeping it off than cardio alone.

Consistent Nutrient Supply

2008-09-09T04:50:00.001-07:00

Building muscle requires a consistent supply of nutrients in your body. Therefore, eating smaller more frequent meals is better. Eat between 4-6 meals per day, each with a balance of carbs and proteins.

Protein Important First Thing in The Morning

2008-09-09T04:49:00.002-07:00

It is especially important to consume quality protein in the mornings, as your body has used its supply during the night to rebuild. Without consuming adequate protein in the morning, your body will begin to dip into the protein stored in your muscles thereby negating the process of building muscle.

Protein Builds Muscle

2008-09-09T04:49:00.001-07:00

Protein is the nutrient which muscle is built from. Therefore adequate consumption of protein is necessary to gain muscle.

Choosing the Best Board

2008-09-09T04:48:00.001-07:00

The best way to choose a surfboard is to go to a good surf shop and talk with the staff. Make sure the person you are talking with not only has a lot of personal experience, but knows how boards are made and doesn't recommend the same for everyone. You will know pretty quick.

Consider Supplements

2008-09-09T04:47:00.000-07:00

Consider adding supplements to your nutrition plan in order to help you maximize your musclebuilding gains. This is because with a hectic lifestyle it´s hard to get the necessary nutrients from food alone, and it also makes eating frequently more convenient.

The Need for Carbs

2008-09-09T04:43:00.000-07:00

Carbohydrates are the nutrients which fuel your muscles. You must also have an adequate intake of carbohydrates in order to build muscle. Males should intake around 2-5 g/lb bodyweight, females slightly less. This number should be adjusted depending on bodyweight, training intensity and goals.

Negative Chin Ups

2008-09-09T03:52:00.001-07:00

Not strong enough for chin ups? That doesn't mean that chin up bars are not for you. You can do negative chin ups and build your strength. For this you have to start in the top position and lower yourself slowly to the floor. (You can lower more weight than you can lift.) Stand on a chair or bench to start, grab the bar and lower yourself until your feet are on the floor, being careful to position the bench so you don't hit your shins on the way down. It's best to have someone there to help you, at least at first.

Chin Up Bars for Ab Workouts

2008-09-09T03:51:00.002-07:00

You can use your doorway chin up bar for abdominal exercises. Just hang by your hands and raise your knees to waist level. Raise up and go back down slowly as many times as you can. It's tough, but effective. This is another example of the versatility of chin up bars. You can also use ab loops on your chin up bars for an easier and even more effective abdominal workout.

The Erg

2008-09-09T03:51:00.001-07:00

An ergometer is just a device for measuring the work performed by an exerciser. Rowing machines have these, but so do most other exercise machines. Certain kinds of exercise bikes are called bicycle ergometers and often used in research. Rowing machines are often called ergometers or erg machines. When someone talks about worki out on the erg, they usually mean a rowing machine.

Burning Calories

2008-09-09T03:50:00.006-07:00

The elliptical machine will tell you how many calories you've burned. This basically depends on how fast you go and how long you stay on. Set the tension high enough that you feel a little resistance, but not so high that you can't exercise very long. If you're interested in weight loss, try for at leaset 200-300 calories expended on your elliptical every day. They don't all have to be in the same session. Work up to 500 and you'll see great results.

Symmetry and Stretching

2008-09-09T03:50:00.005-07:00

Another important reason for stretching is to aid in balanced muscle development throughout the body. If one group of muscles is tight and overdeveloped, while another is lengthened and underdeveloped, not only will this look poor aesthetically, but it will contribute to potential future injury. For example, overworking the chest, relative to the back will cause you to have rounded shoulders and look like a gorilla, in addition to causing low back problems.

Ellipticals and Your Knees

2008-09-09T03:50:00.003-07:00

People with bad knees love the elliptical trainer. As a non-impact machine, it spares your knees the pounding they get from running, but still gives a great workout. Many ex-runners whose knees gave out use the elliptical to get a vigorous workout. People whose knee problems come from arthritis or other conditions can get a workout, perhaps less vigorous, but equally enjoyable and beneficial.

What's an Elliptical Trainer?

2008-09-09T03:50:00.001-07:00

The elliptical trainer is a relatively new piece of aerobic exercise equipment, but it's here to stay. Most commercial gyms have them and they get a lot of use. An elliptical is also a great piece of home fitness equipment. Something of a cross between a bike and a treadmill, it gets its name from the elliptical, or egg-shaped, motion of the pedals. Ellipticals can be used by anybody from a deconditioned beginner to a pro athlete.

Elliptical Efficiency

2008-09-09T03:49:00.003-07:00

One of the great things aabout elliptical machines is that they require very little adjustment. If you want, you can jump on, press start, and you're on your way. You'll appreciate this if you're trying to squeeze a workout into a short time frame. It also makes the machine one of the best for circuit training. You can go back and forth from weight training to cardio workout on the elliptical trainer without much setup time.

Body Fat Scale

2008-09-09T03:49:00.001-07:00

The easiest way to measure body fat is with the new high tech scales now available. The body fat scale gives you your weight and also your body fat percent. It's use is similar to a common bathroom scale. Do read the instructions to get the best results with these fine instruments.

Body Fat Measurement

2008-09-09T03:48:00.001-07:00

There are several methods of measuring body fat. Some are used only in research settings. Of the others, the most accurate body fat caculator is underwater weighing, but the equipment is bulky and expensive, and not widely available. The most common techniques used in gyms, sportsmedicine facilities, and health fairs are body fat calipers and bielectrical impedance devices. Recently, home-use devices have become available so you can measure your own body fat. These include body fat calipers and body fat scales.

Best Hikes With Children

2008-08-23T02:07:00.001-07:00

The best hikes with children are short, interesting hikes that keep the children interested and make them want to come back outdoors again. Remember, you should gear the hike to your youngest child's abilities. A child aged 2 to 4 can only hike about 1/2 mile to a mile or two, so don't expect them to hike for hours.

Kids like to stop every few minutes to rest and explore, plan for breaks about every 15 to 20 minutes. Pick easy, flat trails, especially in the beginning, and leave the strenuous trails for their older years.

Another way to keep the children's interest is to take self-guided nature hikes, where they follow a map and find different locations on the map. This keeps them interested, and they'll learn about the natural world at the same time. The best hikes with children are the hikes that make them want to go back and do it again!

Day Hiking Recipes

2008-08-23T02:06:00.004-07:00

When you day hike, you have a lot more versatility in the foods you can carry and enjoy. Most foods will last at least a few hours on the trail, so you can whip up some day hiking recipes at home, seal them in plastic bags, and hit the trail with a decent meal.

* Carry along fresh fruit for a quick snack along the trail or a healthy dessert.
* Create a healthy sandwich with pita bread, cheese, and lettuce, and tomatoes. If you place it in the refrigerator overnight, it should be just the right temperature when you eat lunch. Avoid meats and mayo on your sandwich if you're going to be on the trail more than a couple of hours.
* Boiled eggs will last until lunch on a day hike, so bring some along for a snack, or make egg salad without the mayo for a sandwich.
* Use your imagination for special day hiking recipes. If you want to plan a gourmet lunch, carry a bottle of wine, some dry pasta, and pasta sauce. Heat up some water when you arrive at your lunch spot, cook the pasta and warm the sauce, add some French bread, and you have a hearty and special lunch!
* Cook a meal at home, such as chicken in sauce, or steaks with mushroom gravy, and carry in an insulated container to keep them warm. Then, just heat up some rice or noodles, and you'll have another gourmet lunch.
* Carry food in a small insulated container and you can take just about anything with you on your day hike.

Use your imagination, carry a few extra tools, and you can enjoy some great day hiking recipes on a short day hike!

Determining How Much your Pack Should Weigh

2008-08-23T02:06:00.003-07:00

Most experienced hikers would never recommend trying to carry more than 1/3 of your weight. However, this assumes that you are in excellent physical condition and that the weight is distributed properly on a pack that fits you correctly. If you are 150 pounds, this means that you are carrying 50 pounds if you are carrying the maximum FSO. To truly enjoy your hike and to avoid exhaustion and injury, don't carry more than 25% of your body weight (38 pounds for a 150 pound person) or lower around 20% of your body weight. Also, you need to take into account your physical condition and your readiness for the terrain you will be traversing.

Beating Blisters

2008-08-23T02:06:00.001-07:00

Blisters are the bane of any hiker's existence. They can be avoided, however. Blisters are caused by moisture, heat, and friction against your skin. Wear boots or hiking shoes that fit properly. If you are hiking for an extended period of time, bring a change of socks. Switch pairs about halfway through your hike (or sooner, if your feet get wet during your trip). If you consciously decide to get wet during the trip -- by cooling off in a stream, for example -- be absolutely sure you thoroughly dry your feet before replacing your socks and boots.

Some suggestions for buying the right shoes to avoid blisters:

- If you find a comfortable pair of running shoes, you can wear them on your hike, providing it's a short hike on flat terrain.

- Find retail brands that make shoes and boots, like montrail hiking boots, which provide options for men and women.

Leave No Trace

2008-08-23T02:05:00.002-07:00

If you plan to take an overnight hike trip, one of the main principles of camping is the concept of "Leave No Trace." That is, your campground should look exactly as it did before you arrived. Check your campsite and rest areas for trash. Bury solid human waste in holes dug at least 6 to 8 inches deep and least 200 feet from water, camp areas, and trails. Cover the hole with leaves or rocks. To wash yourself or your dishes, carry water 200 feet away from any river, stream or lake. Use only biodegradable soap.

Getting in Shape For Hiking

2008-08-23T02:05:00.001-07:00

No one wants to be injured during a hike. That's why pre-hike training is vital. One way to get your hips and shoulders prepared for hiking is to start carrying a backpack whenever you can, beginning 2 or 3 weeks before a hike. Over the weeks, increase the load in the back pack as well as the time you spend carrying it. Challenge yourself by making small treks on different terrains, using a hiking pole if necessary. This will get your skin used to the pressure points of the backpack and your muscles strengthened for the load.

Hiking With Pets 101

2008-08-23T02:04:00.003-07:00

When hiking with pets, be sure to take the following guidelines into consideration: Be sure the physical condition of your pet is adequate for your intended hike. We all want to think Fluffy is up for a long trek, but older pets in particular may not be able to make the full trip. You don't want to be left carrying him/her and a backpack! Bring enough water for both you and your pet. Pack first aid supplies for your pet. Nothing is worse than seeing your pet in pain and not being able to assist. A little planning keeps your hike safe and fun for you and your animal companions.

Pitching a Tent in the Snow

2008-08-23T02:04:00.001-07:00

Hiking trips in snowy weather don't have to be a daunting experience. Pitching a tent in the snow is actually the best way to camp, since all the traces of your stay will melt as the thaw comes. To pitch an effective tent, attach about 4-6 feet of cord to each of your stake points and use rocks or logs for anchors if the ground is too frozen or snow is too soft. If you do not have snow stakes for your tent, use water-filled one-gallon jugs to anchor the edges of your tent.

Importance of Cooling Down

2008-08-23T02:03:00.001-07:00

After vigorous aerobic exercise it is important to take 10 minutes or so to cool down gradually. Do not stop abruptly. For example, after a long run or jog, walk around and keep moving, rather than just stopping.

Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities when you end your workout, and it prevents muscle stiffness because it allows the metabolic wastes to be worked out of your muscles.

Calorie Burning

2008-08-23T02:02:00.004-07:00

If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.

Dance for Fitness

2008-08-23T02:02:00.003-07:00

For a good aerobic workout, you can dance until you break a sweat to your favorite hip hop or pop music, anything that has a quick beat to it. Try to dance continuously for at least 15 minutes. This aerobic exercise can help you in two ways:

1. You can become a better dancer.
2. You can lose weight while having fun and getting fit.

Jumping Rope

2008-08-23T02:02:00.001-07:00

Jumping rope can be a good aerobic exercise. For most people it´s pretty vigorous, so intervals may be the best way to go. Warm up with some brisk walking, then jump for two minutes, rest a minute or so, jump two, etc. If you can go longer, do it. Add half a minute to your jumping and/or shorten your rest periods if you want to improve your jumping time and make this one of your main exercises. Make sure to choose a surface that isn't too hard. Like other cardio exercises, work at a pace where you´re breathing a little hard but can still talk.

Cardio or Aerobic?

2008-08-23T02:01:00.004-07:00

Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers.

No Fat Burning Zone

2008-08-23T02:01:00.003-07:00

Although you burn a higher percentage of fat calories at slow and moderate aerobic intensities, you burn more total calories, and more total fat calories, when you exercise at higher intensities. You may choose to work out longer and/or slower for various reasons, but never slow down just because you think that´s necessary to be in a "fat burning zone."

Talk Test

2008-08-23T02:01:00.001-07:00

If you don´t want to take your pulse all the time during aerobic exercise, apply the talk test to see if you´re in your training heart rate range. You should be breathing heavier than normal, but still be able to carry on a conversation. Don't push yourself, though--you want to be able to talk but not sing.

Breathe Through Your Mouth

2008-08-23T02:00:00.000-07:00

To improve your aerobic conditioning, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen. It is sometimes recommended to breathe only through your nose to minimize effects of air pollution, but this limits the intensity of your workout. Avoid pollution by working out early or indoors, if necessary.

Bike Seat Height

2008-08-23T01:59:00.001-07:00

Adjust the seat on your exercise bike so your knee will be almost straight, but not locked out, when the pedal is at the bottom position of its rotation. If you place your heel on the pedal and pedal backwards, it should barely touch at the furthest extension point.

Elliptical Trainers

2008-08-23T01:58:00.004-07:00

Elliptical machines are here to stay. People with bad knees love them, as they allow a good aerobic workout without any pounding on the knees. The technique seems awkward at first, but can be learned fairly easily. Beginners can take it easy, and advanced aerobic exercisers can use a combination of incline and resistance to work as hard as they want. If you buy an elliptical for home use, be careful to find one that´s well made, since the cheaper models may not hold up.

Treadmill Settings

2008-08-23T01:58:00.003-07:00

Set your treadmill at 1% elevation. This will better approximate the conditions you get when running or walking outdoors on the flats. Use a higher elevation to approximate running or walking up hills.

Rowing Machines

2008-08-23T01:58:00.001-07:00

When using a rowing machine, initiate the stroke with your legs, not your arms, to get the most out of your workout. Synchronize your movements so you finish the stroke with your legs straight and your arms bent, with the handle at your lower chest. Then you can pull yourself forward with your feet in their straps, extend your arms, and be ready for the next stroke. Rowing machines are good for total body conditioning, as well as a great aerobic workout.

Treadmill Intensity

2008-08-23T01:57:00.004-07:00

Holding the side rails on a treadmill reduces the intensity, so you are not burning as many calories as the display indicates. Holding the front rail so it pulls you along is worse yet. Hold the rails lightly for balance until you get used to the machine, then work toward letting your arms swing naturally.

Improving Fitness

2008-08-23T01:57:00.003-07:00

People who have higher cardiorespiratory fitness have fewer cardiovascular risk factors than people who are less fit, even if the less fit are equally or more active. This means you should improve your cardio (aerobic) fitness by challenging yourself instead of always doing the same workout. Move up a level on your bike or stair stepper, or try interval training: work hard for 2 or 3 minutes, then recover slowly for the same time. On the track, run a lap briskly followed by a slow lap. Do 4-8 intervals after a warm up once or twice a week instead of your regular workout, as a change of pace.

Warming Up

2008-08-23T01:57:00.001-07:00

The best way to warm up for aerobic exercise is to start out doing the same exercise you are going to use for the workout at an easy pace for a few minutes. Then launch into a regular intensity workout. For example, if you're going out for a run, start with easy jogging, or even walking, depending on your fitness level. You may need a longer warm up in the morning or in cold weather.

Basic Fitness Routine

2008-08-23T01:56:00.004-07:00

If you want to get a decent aerobic workout routine going, do aerobic exercise at least three times a week. During your aerobic workouts, try to keep your heart rate between 60-80 percent of maximum for at least twenty minutes. This will improve your cardiovascular fitness.

Stair Running

2008-08-23T01:56:00.003-07:00

Running up stairs is a time-honored way to improve aerobic conditioning. Take them 2 at a time if you're athletic and consider them to be part of your interval training. Even if you're new to exercise, you can benefit from walking up stairs whenever you get a chance. The calories burned will add up, and your conditioning will improve. If you have trouble finding time to exercise, take 10 minutes once or twice a day and walk up and down stairs at work (or before or after). Hold on to the rail if you need to.

Recovering from Injuries

2008-08-23T01:56:00.001-07:00

A stair climber can help you keep your aerobic conditioning while recovering from some running injuries. You can get a good workout with no impact. If your injury precludes weight bearing, such as a sprained ankle, you may be able to use an exercise bike to stay in shape.

2008-08-17T22:57:00.001-07:00

Choose the Right Class
Everything taught in the "aerobics" room is no longer aerobic. So many different kinds of classes are offered that the proper term is now "group exercise" rather than "aerobics." To qualify as aerobic exercise, a class must have continuous movement that raises your heart rate. You will find the old aerobic standbys like low impact, high-low, and step, and many dance-based classes that are aerobic. Some, but not all, martial arts-based classes qualify. Stretch and tone doesn't make it. Neither do pilates or yoga, though these are great exercise modes for other purposes. If you count on classes for your aerobic exercise, make sure you choose a class that includes at least 20 continuous minutes of movement you do on your feet.

In-line Skating

2008-08-13T16:16:00.000-07:00

In-line skating can give you a great cardio workout. How long and how fast you skate affects the quality of the aerobic workout, but even moderate in-line workouts are good. Start out easy to warm up, and wear protective gear. There's a learning curve to skating, but if you practice and don't push yourself, you can master it. Consider a lesson if it doesn't come easy to you.

Stair Running

2008-08-13T03:48:00.003-07:00

Kickboxing Calories

2008-08-13T03:48:00.001-07:00

Don´t count on a kickboxing class for burning more than 400 calories. This is a good, fun way to burn the recommended 300 calories per workout, but it doesn´t burn as many calories as an hour of running, other aerobics, or other strenuous and continuous activities.

Which Workout?

2008-08-13T03:47:00.004-07:00

The effectiveness of aerobic workouts depends on intensity and duration. As long as you get your heart rate into a training zone, any form of aerobic workout will have the same effectiveness if maintained for the same time. So you can use any type of exercise you enjoy, or go from one aerobic workout mode, or one machine, to another. No type of aerobic exercise is inherently better than the others. Your heart doesn´t know the difference.

Lactic Acid

2008-08-13T03:47:00.003-07:00

Lactic acid is largely metabolized within 20 minutes of ceasing aerobic exercise and totally cleared within a few hours. Whatever is causing you pain the morning after aerobic workouts or making your shoulder crackle while weight lifting, it´s not lactic acid.

Heart Rate Attachments

2008-08-13T03:47:00.001-07:00

The heart rate monitors on cardio equipment are usually accurate when the equipment is new, but they do go out, and it´s probably not high priority for your health club to repair heart rate monitors. If the reading during and after your exercise doesn´t seem correct, don´t trust it.

Lifecycle

2008-08-13T03:46:00.000-07:00

The old Lifecycle equipment offers three different profiles: hill, random, and manual. Level 1 in difficulty on manual corresponds to 2 on random, and 3 on hill, etc. Hill is the easiest for beginners.

The Lifecycle is calibrated to ride smoothest at 80 RPM, so you are not making it easy on yourself to go slower than the recommendation. This is also true of many other exercise bikes. The recommended rpm will give you the smoothest ride and the best workout.

Stair Climbers

2008-08-13T03:45:00.005-07:00

Stair climbers are excellent machines for cardiovascular conditioning. They are not meant for strength training and will not give you big muscles.

The major muscle group used is the quadriceps. Stand upright on the machine and use the hand rails only for balance. If you support your weight on your arms and take tiny steps, you can light up the display but will not be getting the aerobic workout you need. Use a lower level if necessary and do the work with your legs, taking a 6-8 inch step, keeping your foot flat on the pedals. This will burn calories, improve cardiovascular function, and strengthen your bones.

Step Mill

2008-08-13T03:45:00.003-07:00

The Step Mill is like real stairs, offset and requiring you to lift your foot as the stairs go by. In contrast, your foot stays on the pedal with stair climbers. The Step Mill adds a little impact to your workout, and is somewhat harder to use, so take it easy when you start out. You may want to hold the rails lightly for balance.

Choose the Right Class

2008-08-13T03:45:00.001-07:00

Everything taught in the "aerobics" room is no longer aerobic. So many different kinds of classes are offered that the proper term is now "group exercise" rather than "aerobics." To qualify as aerobic exercise, a class must have continuous movement that raises your heart rate. You will find the old aerobic standbys like low impact, high-low, and step, and many dance-based classes that are aerobic. Some, but not all, martial arts-based classes qualify. Stretch and tone doesn't make it. Neither do pilates or yoga, though these are great exercise modes for other purposes. If you count on classes for your aerobic exercise, make sure you choose a class that includes at least 20 continuous minutes of movement you do on your feet.

Spinning

2008-08-13T03:41:00.001-07:00

To get the best workout in your Spinning® class, and avoid injury, make sure the bike is adjusted right for you. Get to the class early enough to set it up, and ask the instructor for help if you have problems with it.

Exercise at Night

2008-08-13T03:39:00.007-07:00

Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30 minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try.

Cooling Down

2008-08-13T03:39:00.005-07:00

Make sure to allow for cooling down after aerobic exercise. Do slow walking, cycling, or other easy activity after a vigorous workout until your breathing returns to normal. Never just stand still when your breathing is still heavy and your heart rate is elevated. Make sure you cool down thoroughly before you get in a hot tub or sauna.

Positive Thinking

2008-08-13T03:39:00.003-07:00

You can use positive thinking to improve your exercise and sports performance. Don't use the words "try" or "hope." Say, "I feel great when I finish my workout," not "I hope I can get through it."

Before the Big Meal

2008-08-13T03:39:00.001-07:00

If you know you are going to eat a big meal, adjust your exercise plans so that you exercise vigorously the day before. Your body will burn off the calories from the meal better.

Weights or Cardio?

2008-08-13T03:38:00.003-07:00

If you are going to do both cardio and weight training on the same day, try to leave a few hours between sessions. Otherwise do cardio first if that´s what you´re emphasizing or lift first if that´s most important to your exercise plans. If you´re doing a moderate, general fitness workout, do cardio first and let that be your warmup for your weight training.

Work Out to Music

2008-08-13T03:38:00.001-07:00

Working out to music can be fun and motivating, but it has to be the right music for you. Aside from classes that rely on a certain tempo, you can use a range of music depending on your tastes. Don´t hesitate to try cycling to Vivaldi or stretching to jazz if that´s what motivates you. You may find a dance exercise video that has a beat that appeals to you.

Goal Setting

2008-08-13T03:37:00.000-07:00

You will be much more likely to exercise regularly if you set realistic goals for yourself. Set both long-term and short-term goals. You can adjust your long-term goals as the short-term goals are met. For example, if you want to weigh 140 pounds but you weigh 200, set a goal for yourself to lose 20 pounds. Then set another intermediate goal. When you get to 150, you may decide that is really the best weight for you and decide to maintain that. If you want to run a marathon but have never run before, your first goal may be to run a mile without stopping. Small successes motivate you to keep going.

Set Aside Half an Hour

2008-08-13T03:36:00.007-07:00

There are 32 half-hours left in a day, if you sleep 8 hours. Can you spare one for fitness? Make an exercise plan and schedule your half-hour right now. Go for a half hour of power or anything else that sounds good and gets you moving.

Set Aside Half an Hour

2008-08-13T03:36:00.006-07:00

Time for Results

2008-08-13T03:36:00.005-07:00

Give an exercise routine 8-12 weeks to work for you. You will not have the physique of your dreams or reach your ultimate fitness goal in that time, but if you´re not seeing positive results and improvement with your routine, it´s time to try a different exercise plan.

Use Exercise for Mental Work

2008-08-13T03:36:00.003-07:00

Exercise for the average person can be a time you use for problem solving or decision making. Some people do their best thinking during repetitive aerobic exercise.

Pilates

2008-08-13T03:36:00.001-07:00

Pilates is popular with stars and athletes. It concentrates on the body's "core" and is a great way to tone, stretch, and strengthen your muscles without straining the joints. It is sometimes used in physical therapy and rehab. Your local gym may have pilates mat classes, but make sure the instructors have experience and more training than a weekend workshop. If you're really interested, and can spend more money, look for a studio or facility with highly trained instructors and special pilates equipment.

Tai Chi Benefits

2008-08-13T03:35:00.000-07:00

Tai chi was originally a martial art, but is now used more commonly for its health benefits, and as a relaxing mind-body exercise. It has been shown to relieve the symptoms of arthritis, improve blood pressure, and reduce stress. It can also improve strength and agility, especially if you incorporate knowledge of its roots in martial arts.

Exercise Frequency

2008-08-13T03:34:00.006-07:00

Government guidelines recommend getting at least 30 minutes of moderate exercise most days of the week. This is generally aerobic exercise, though vigorous gardening or housework can also qualify. Some weight training is also recommended for your overall exercise plan. Try to do some exercise every day. If you want to use aerobic exercise to control blood pressure or insulin resistance, you should do some at least every other day. If you want to lose weight, 60 minutes a day is recommended. That 30 minutes is a minimum.

Weekend Workouts Not Enough

2008-08-13T03:34:00.005-07:00

Don´t save all your workouts for the weekend. Regular exercise will build up your tendons and ligaments slowly, as well as your endurance. Vigorous exercise done only occasionally can lead to torn or strained tissue, and won´t do much to improve your sports performance either. Regular workouts also lead to better health benefits.

12-minute Fitness Test

2008-08-13T03:34:00.003-07:00

To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more you´re in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.

Yoga Benefits

2008-08-13T03:34:00.001-07:00

Yoga exercise increases muscular strength, reduces tension and stress, has a low potential for injury, is non-competitive, has spiritual and psychological benefits, and a 5000 year track record. The 84 basic yoga positions, or asanas, range from simple bending and twisting to pretzel-like contortions reserved for the most advanced practitioners.

Yoga instructors suggest that yoga be studied with an experienced teacher rather than learned from a manual. Also note that yoga teachers in general are unlicensed and unregulated. Find an experienced teacher affilated with a reputable yoga organization.
There are also good yoga videos if you can't get to a class. Use books to supplement your training.

Taking the Stairs

2008-08-12T02:22:00.007-07:00

It's important to your health and fitness to stay active throughout the day, rather than just when you're working out. Walking more and taking the stairs will help achieve this. Avoid elevators unless you´re going higher than the 3rd floor (or more if you´re fit) or carrying something awkward or heavy.

Cross Training

2008-08-12T02:22:00.005-07:00

Plan for some cross training in your workout regimen. Cross training is doing activities other than your primary sport. This can prevent overuse injuries as well as increasing workout enjoyment.

Recovery

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You can expect to be a bit sore after trying a new exercise. But, in general, if you are still tired two hours after your workout, you´ve overdone it and should adjust your exercise routine.

Balance Training

2008-08-12T02:22:00.001-07:00

You may not feel you have time for specific balance training, but you still need good balance to get the most out of your other exercises. Here's something you can work in easily. Get about an 8-foot length of 2x4, lay it 4-in. side down on a floor or other flat surface, and practice walking back and forth on it. Do one foot in front of the other, forward, backward, sideways, progressing to lunging movements. Slower is harder.

Outdoor Workouts

2008-08-12T02:21:00.002-07:00

Schedule your outdoor workouts early or late in the day. Avoid direct sunlight between 10 a.m. and 3 p.m., to minimize damage from the sun. City dwellers can also avoid built-up auto emissions by going out early and staying away from busy streets. You still need sunscreen in the morning or afternoon.

Benefits of Exercise During Pregnancy

2008-08-12T02:21:00.001-07:00

The benefits of exercising during pregnancy are numerous. These include: reduced weight gain; reduced chances of becoming hypertensive; less likely to develop gestational diabetes; improved mood with less depression; better sleep patterns; reduced labor time; may reduce chance of surgery; more rapid weight loss after pregnancy. Work with your doctor to develop the best plan for you.

Sun Screen for Exercise

2008-08-12T02:20:00.004-07:00

Make sure you use water-base sunscreen when exercising outside. Oil-base can inhibit sweating and cooling. You should use sunscreen any time you exercise in the sun for more than a few minutes, and reapply it if you're out all day or if you go swimming.

Athletic Shoes

2008-08-12T02:20:00.003-07:00

Always wear good shoes when you work out. Your athletic shoes should fit right in the store. Don´t expect to break them in. Buy them at the end of the day, when your feet are probably a little swollen, and wear the kind of socks you will wear in your sport. Run around the store a bit in them to see how they feel. There are special shoes for just about every sport, but if you only do an activity occasionally, you don't have to have special shoes. Don't wear running shoes for aerobics, tennis, or other activities requiring sideways motion.

Join a Group

2008-08-12T02:20:00.001-07:00

Although some people like to exercise alone, others prefer groups. For these, group cohesion may be an incentive to get out and exercise. If you can, join with friends, and you will be more likely to show up to not disappoint them.

You can find community based fitness groups at health clinics, adult school, or parks and recreation department. Or you may want to join walking, running, or cycling clubs, masters swim team, or basketball, softball, bowling, or golf leagues. Your local sporting goods store may know where to find a team to join. If you want to lose weight, a weight loss support group may be just what you need to succeed.

Exercising While Pregnant

2008-08-12T02:19:00.002-07:00

If you exercised before becoming pregnant, then you should be able to maintain your exercise plan and level of activity, for the most part. If you are just beginning an exercise program to improve your health, start slow and don't over-exert yourself. A common misconception is that exercising during pregnancy increases your chances to miscarry. Not true.

Extreme Weather Workouts

2008-08-12T02:19:00.001-07:00

You may have to adjust your exercise plan in extreme weather conditions. Either hot or cold weather may call for a shorter or slower run or bike ride, for instance, or in some cases, doing without that workout. Be careful, too, of high humidity or strong winds. It´s good to have an indoor exercise option available.

Video for Travel

2008-08-12T02:18:00.000-07:00

One way to stick to your exercise plan when you´re traveling, especially business travel when you may not be able to get out, is to take along a workout exercise video. You can check ahead when making your travel and exercise plans to make sure you choose a hotel with VCRs.

When Not to Exercise During Pregnancy

2008-08-12T02:12:00.001-07:00

If you should develop high blood pressure during your pregnancy, it is probably best to put your exercise program on hold. Exercise in this instance can actually worsen the condition.

ALWAYS check with your doctor, throughout your entire pregnancy. Let him/her consult with you about your exercise plans.

Weight Loss Drugs

2008-08-12T02:11:00.002-07:00

Be very careful about taking weight loss drugs, even prescription drugs. They tend to have a lot of side effects and the weight loss you get, compared to sensible exercise plans, is small. If you are taking such drugs, ask your doctor if you can try another approach.

If It Seems Too Good

2008-08-12T02:11:00.001-07:00

Be skeptical of products that claim to make you fit or slim without diet or exercise. Good products can teach you great workouts, but you still have to do them. To slim down, you have to cut calories or do weight loss exercise, preferably both, not just take a pill.

Facial Exercises

2008-08-12T02:10:00.002-07:00

Don't count on making faces to look younger. Exercising your facial muscles won´t do a thing for your wrinkles except possibly make them worse. The basic assumptions for such exercise plans are wrong. Minimize wrinkles by staying out of the sun, using sunscreen and moisturizers, and not smoking.

Chinese Diet Pills

2008-08-12T02:10:00.001-07:00

FDA has issued a warning about certain Chinese diet pills due to possible heart damage. Traditional Chinese medicine can be effective when prescribed by a licensed practitioner, but you should not experiment with over-the-counter medicines. Watch out for diet teas, too. These are often just laxatives.

Exercise Cautions for Pregnancy

2008-08-12T02:07:00.000-07:00

If you're exercising while pregnant, your body will send out natural signals. If your body is telling you to slow down, listen to it! Under no conditions should you exercise to the point of exhaustion. The American College of Gynecology guidelines no longer set an upper limit on pulse rate, but you should still stay within your capabilities. Exercising while lying on your back is counter-indicated after the first trimester, and, especially toward the end of pregnancy, avoid activities that have a risk of falling.

Spiritual Benefit$

2008-08-11T05:38:00.000-07:00

When you achieve the yogic spirit, you can begin knowing yourself at peace. The value of discovering one's self and of enjoying one's self as is, begins a journey into being rather than doing. Life can then be lived practicing "yoga off the mat".

Pride

Pride, and especially anxiety about pride, is something which Hatha Yoga seeks to diminish or eliminate. To one who has been dejected because he cannot do his work properly when he becomes tired, irritable, or haggard, any degree of refreshment may be accompanied by additional degrees of self-respect. Furthermore, one who has benefited from yoga may be moved to help his friends who are obviously in need, he may instruct others and be rewarded with appreciation due a to teacher. But if one succeeds in achieving skill which provides health and self-confidence, one may justly raise his self-esteem simply by observing himself living the improved results as an achieved fact.

Knowledge

Yogic theory and practice lead to increased self-knowledge. This knowledge is not merely that of the practical kind relating to techniques, but especially of a spiritual sort pertaining to grasping something about the nature of the self at rest.Knowing the self at rest, at peace, as a being rather than merely as an agent or doer, is a genuine kind of knowledge which usually gets lost in the rush of activities and push of desires. The value of discovering one's self and of enjoying one's self as it is, rather than as it is going to be, is indeed a value as well as a kind of knowledge.

Psychological Benefit$

2008-08-11T05:34:00.000-07:00

Regular yoga practice creates mental clarity and calmness, increases body awareness, relieves chronic stress patterns, relaxes the mind, centers attention and sharpens concentration.

Self-Awareness
Yoga strives to increase self-awareness on both a physical and psychological level. Patients who study yoga learn to induce relaxation and then to use the technique whenever pain appears. Practicing yoga can provide chronic pain sufferers with useful tools to actively cope with their pain and help counter feelings of helplessness and depression.

Mental Performance
A common technique used in yoga is breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain. Studies have also shown that this increased brain activity is associated with better performance and doctors even suggest that yoga can enhance cognitive performance.

Mood Change And Vitality
Mental health and physical energy are difficult to quantify, but virtually everyone who participates in yoga over a period of time reports a positive effect on outlook and energy level. Yogic stretching and breathing exercises have been seen to result in an invigorating effect on both mental and physical energy and improved mood.

Physiological benefit$

2008-08-11T05:30:00.000-07:00

Physicians and scientists are discovering brand new health benefits of yoga everyday. Studies show it can relieve the symptoms of several common and potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes, AIDS, asthma and obesity.

Asthma
Studies conducted at yoga institutions in India have reported impressive success in improving asthma. It has also been proved that asthma attacks can usually be prevented by yoga methods without resorting to drugs.

Physicians have found that the addition of improved concentration abilities and yogic meditation together with the practice of simple postures and pranayama makes treatment more effective. Yoga practice also results in greater reduction in anxiety scores than drug therapy. Doctors believe that yoga practice helps patients by enabling them to gain access to their own internal experience and increased self-awareness.

Respiration Problems
Patients who practice yoga have a better chance of gaining the ability to control their breathing problems. With the help of yogic breathing exercises, it is possible to control an attack of severe shortness of breath without having to seek medical help. Various studies have confirmed the beneficial effects of yoga for patients with respiratory problems.

High Blood Pressure
The relaxation and exercise components of yoga have a major role to play in the treatment and prevention of high blood pressure (hypertension). A combination of biofeedback and yogic breathing and relaxation techniques has been found to lower blood pressure and reduce the need for high blood pressure medication in people suffering from it.

Pain Management
Yoga is believed to reduce pain by helping the brain's pain center regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Breathing exercises used in yoga can also reduce pain. Because muscles tend to relax when you exhale, lengthening the time of exhalation can help produce relaxation and reduce tension. Awareness of breathing helps to achieve calmer, slower respiration and aid in relaxation and pain management.

Yoga's inclusion of relaxation techniques and meditation can also help reduce pain. Part of the effectiveness of yoga in reducing pain is due to its focus on self-awareness. This self-awareness can have a protective effect and allow for early preventive action.

Back Pain
Back pain is the most common reason to seek medical attention. Yoga has consistently been used to cure and prevent back pain by enhancing strength and flexibility. Both acute and long-term stress can lead to muscle tension and exacerbate back problems.

Arthritis
Yoga's gentle exercises designed to provide relief to needed joints had been Yoga's slow-motion movements and gentle pressures reach deep into troubled joints. In addition, the easy stretches in conjunction with deep breathing exercises relieve the tension that binds up the muscles and further tightens the joints. Yoga is exercise and relaxation rolled into one - the perfect anti-arthritis formula.

Weight Reduction
Regular yoga practice can help in weight management. Firstly, some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism. There are several asanas, such as the shoulder stand and the fish posture, which are specific for the thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy. This means that, as well as losing fat, you will have better muscle tone and a higher vitality level.

Yogic practices that reduce anxiety tend to reduce anxious eating. In addition, yoga deep breathing increases the oxygen intake to the body cells, including the fat cells. This causes increased oxidation or burning up of fat cells. Yogic exercises induce more continuous and deeper breathing which gradually burns, sometimes forcefully, many of the calories already ingested.

Yoga Benefits

2008-08-11T05:28:00.000-07:00

The most important benefit of yoga is physical and mental therapy. The aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. To get the maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and meditation.

Regular practice of asanas, pranayama and meditation can help such diverse ailments such as diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions. Laboratory tests have proved the yogi's increased abilities of consciously controlling autonomic or involuntary functions, such as temperature, heartbeat and blood pressure. Research into the effects of yogic practices on HIV is currently underway with promising results.

According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all the other systems and organs of the body. Yoga acts both as a curative and preventive therapy. The very essence of yoga lies in attaining mental peace, improved concentration powers, a relaxed state of living and harmony in relationships.

Through the practice of yoga, we become aware of the interconnectedness between our emotional, mental and physical levels. Gradually this awareness leads to an understanding of the more subtle areas of existence. The ultimate goal of yoga is to make it possible for you to be able to fuse together the gross material (annamaya), physical (pranamaya), mental (manomaya), intellectual (vijnanamaya) and spiritual (anandamaya) levels within your being.

Swimming Calories

2008-08-07T05:13:00.001-07:00

Get ready to burn calories during swimming and water aerobic exercises! An average 150 lb swimmer burns about 9-1/2 calories per minute--slightly less than running but more than cycling, and enough for a good cardiovascular workout.

Water Exercise Helps Joints

2008-08-07T05:11:00.002-07:00

Water aerobic exercises and swimming allow people with joint problems and other medical conditions to get a good workout without pain and jarring. People with arthritis should do water exercises in a warm pool, while those with multiple sclerosis need cool water.