exercise equipment

After the eighties
the awareness of exercise and bodybuilding has increased
and with increased interest the demand for gym equipment has also increased. These days there are large number of home gym equipments available in market to choose from
but all equipment isn’t equally beneficial. Each and every gym equipment has its merits and demerits
almost every model you want to name. Available review and comments say the same thing. Here are results of those findings.

First of all
available review divides equipments into two categories. Most popular gym equipments with rods and bars
which provide resistance needed for exercise. They easily fold up and cover very little space. They are easy to use and convenient. The second type of home gym equipment mostly consists of large and heavy machines
which cover lot of space and need enough body power to perform exercise.

Bowflex falls in first category of gym equipments
which comes with rods and bars. The machine has it's own strengths and weaknesses. Many consider it as one of the most useful equipment.

Some salient features of Bowflex.

1)The Bowflex is very easy to assemble and it covers less space than any other heavy gym equipments.

2) Bowflex provides you the facility to perform 15 varieties of programs.

3)If your exercise time with Bowflex do not match with that of the instructors even than you can perform your exercise
as Bowflex comes with excellent media material on how to use. There are also Bowflex Treadmill machines available.

4)If you have any heart problem
then you can access your heart rate and capacity to perform workouts with the help of unique “Heart Rate Grip” feature.

5)You can move freely because the space provided within the treadmill is enough.

6)You can make adjustments at desired angles with the help of the given adjustment keys.

7)Some of the Bowflex models come with a fan
which can be switched on at various speeds to perform cooling effect at the time of exercise.

8)With the help of specially designed “Strike Zone deck” you experience a smooth landing on the deck and do not sense a painful feeling at your heels as you experience the bare machine.

9)There are still many facilities that are embedded such as displaying the time
the distance
speed
calories burnt and heart rate while performing the workouts.

10)A three-horse power motor of Bowflex can produce different speeds starting from 1 mph to 10 mph to perform different levels of workouts.

The price of Bowflex ranges from $1500 to $3000. Of course
it is not cheap but it is strong and sturdy
high quality strength trainer
which will do everything that you need. It also includes a lat pulldown
a chest press
a 200 pound weight stack
and a leg extension/curl feature. It can approximately provide you a guarantee of 10 years and about 2-year guarantee for the spare parts.

Workout on Bowflex on a regular basis will help you reach your goals if you can not maintaining consistency.

Do not forget to consult an expert before starting to workout with Bowflex to ensure its benefits and to know if you are fit for it.

With the onset or conclusion of menopause
women will experience changes in their body shape
size and overall energy level. Women may not be able to avoid menopause
but with the right exercise program
they can avoid some of the physical changes that go along with it.

Exercise for Weight Loss
Regular weight training can help take off some excess body fat
increase muscle mass and increase the metabolic rate. This means their body will burn calories at a faster rate. In order to lose weight by exercise alone
you need to burn an excess of 500 calories per day or 3
500
calories per week to lose 1 pound. I have had the best response with clients that practice a combination of watching their caloric intake and exercising.

The actual amount of time it would take you to burn all those calories depends on how much you weigh
your chosen activity and the intensity of exercise. It is important to exercise daily. Aim for 30 – 60 minutes of exercise per day. Consistency is necessary if you are really serious about losing weight. Gradually increases your intensity as you get more physically fit.

Exercise for Your Bones
Fighting bone loss is another great reason to start lifting weights. Early in the bone loss process
you may not see any signs
but eventually it can lead to broken bones
the disfiguring dowager’s hump
loss of height and certain types of back pain.

Throughout life
your body loses bone. New bone grows to replace lost bone. The rate of new bone growth changes as you age. Young adults reach their peak bone mass between the ages of 25 and 35. That is when your bone is the strongest. From about 35 years and older
bone mass slowly declines. A rate at which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle
weight-bearing exercise and proper eating can significantly slow down the rate of bone loss.

Weight-bearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the muscles around them. Building muscle strength will make you less prone to injury.

It is important to have the right strength training program that includes all of the major muscle groups. For the upper body this includes the back
chest
biceps
triceps and shoulders. For the lower body
the quads
hamstrings
calves and gluteus maximus should all be targeted. And don’t forget the abdominal and lower back muscles which can improve posture
help relieve lower back pain and assist in everyday movements.

Remember to start slow and gradually increase your weights. I recommend two to three times per week
performing each exercise for at least two sets for 10 to 12 repetitions and a 30 – 45 second rest in between each set. Make sure stretching is included in the workout with each muscle group.

Be patient with yourself. You won’t achieve significant gains in the short-term. Exercise needs to be a part of your lifestyle
not just a short-term activity for a limited period of time. You are never too old to start exercising. You decide how active you want to be. The payoff of an active lifestyle is certainly worth the benefits. Ask anyone who is active. For more information and tips on exercise
go to http://www.easyexercisetips.com

Pilates is one of the most rewarding types of exercise because it encompasses stretch
strength and improves flexibility in the safest way while avoiding injury.

Pilates started as a way of rehabilitating athletes and dancers but is now used by millions of people across the globe because it is one of the safest forms of exercise.

Forget going for a run
pounding on pavement with the potential risk of getting shin splints
a knee injury or worse
falling and getting an even more severe injury. Pilates is one of the safest exercise systems in existence. The only equipment used is a floor mat. But for more advanced pilates exercise enthusiasts
other equipment can be added to simple routines. Nevertheless
once you begin this solid workout regimen
you will begin to notice healthy improvements in your body.

Regardless of whether you are 20 or 60 years of age
Pilates can work for anyone – male or female
old or young. No matter what condition you’re in
the health and fitness benefits are endless. Pilates improves flexibility
core strength and range of motion. It is also known to help alleviate chronic health ailments as well as fight back pain.

But the best part about Pilates is it’s fun!

It’s an exercise that bonds the mind and body allowing them to work together to establish balance. But the biggest benefit is Pilates improves overall body alignment
making it less prone to injury.

Here are some more benefits of Pilates:

• Improves breathing
• Corrects spinal and pelvic alignment through the concentration of slow
flowing
smooth movements with maximum power.
• Builds long
lean muscles that are less prone to injury
while building strength - without the bulk.
• Improves flexibility and range of motion.
• Improves back and abdominal strength.
• Creates balance between muscles - as weak muscles become stronger and the strong muscles also gain more strength never over training or under training any particular muscle group. This balance makes it easier to enjoy daily activities with less risk of injury. Pilates allows you to retrain your body to move in smoother safer
more efficient patterns of motion
which is essential in optimal performance and overall health.
• There is no pounding or bouncing in Pilates. It is the safest form of exercise. This is why it began as a rehabilitation exercise system for sports athletes and dancers. It is an intense exercise system working all muscle groups but still sustaining and improving overall balance.
If you are looking for a fitness routine that’s safe and easy to do - and that doesn’t involve a lot of heavy equipment
Pilates is an excellent choice. But best of all
with the popularity of this system
it can be performed in the comfort of your own home! Many videos and DVD’s are available for rent at your local video store as well as for sale at your local supermarket.
Need the right exercise system? Pilates may be just the right thing for you. Fun
easy and relaxing exercise that strengthens and restores flexibility… Doesn’t get much better than this!

If you want to lose weight
get in shape or reduce stress
there are many benefits of choosing an online fitness program over a live personal trainer or expensive gym membership to reach your fitness goals. This article will focus on the most important aspects of online fitness training and why it provides an excellent solution for maintaining your overall health and wellness.

First and foremost
online fitness training is convenient—it is accessible from your home or office at any time of day. In addition
online workouts are interactive and dynamic. If you need guidance or support
you can email the fitness program
and in most cases
receive an immediate answer to your question. Various other tools to enhance your learning and ensure your success are also available at the click of a mouse such as video demonstrations
exercise instructions
live chats and more.

According to Gary Mathews of http://www.criticalbench.com
“Losing weight in the confines of your own home at your computer is not only possible
it's a reality. What I mean is that (sic) you can use the advice that's given to you through an online fitness consultation to pursue a more productive way of burning off undesired fat and reaching your fitness goals.”

Online fitness training is available at a small percentage of the cost of a personal trainer
making it an affordable alternative for a greater number of people. Further
a personal trainer can typically only offer fitness advice related to his or her individual field of expertise whereas online fitness programs offer the knowledge of numerous highly qualified professionals. An online program can also provide nutrition advice
information on injury prevention and rehabilitation
resources for answers to medical questions
motivational help and more. In addition
online fitness programs are frequently updated
and therefore
provide the latest research and information in the fitness industry.

If you are new to fitness
it is oftentimes difficult to know where to begin
and designing your own fitness program can be very frustrating and time consuming. An online personal trainer can help you eliminate unnecessary research and confusion by teaching you the most enjoyable method for achieving the exact results you want. And the more customized and enjoyable your fitness program
the more likely you will be to stick with it and enjoy a healthier lifestyle in the long term.

Note: Always consult with a professional health care advisor before beginning any physical fitness program.

If you have questions or need further information
please contact Slimtree at contact@slimtree.com.

Online personal fitness training has become an affordable
convenient alternative to face-to-face personal training. The internet offers the ability to receive instruction from a qualified fitness trainer in the privacy of your home or office and even while traveling. The number of certified fitness trainers working with clients online has increased more than 400% in 2004 compared to 2003 and is predicted to double again in 2005/2006.

This type of training is ideal for someone who doesn’t have the income for a personal trainer or cannot commit to a scheduled session. What makes losing weight in cyberspace so appealing? CONVENIENCE! There are many people who would like to join a health club but do not have access to one due to location or simply the time to get to the gym. This is where online fitness training is a win-win situation because it provides an effective way to receive fitness advice and guidance from a fitness expert.

You will find similar programs offered on the internet for this service. A certified personal trainer will design an online training program specifically for you based on your individual profile. They will consider your age
exercise and medical history
fitness level and goals
available equipment and schedule availability. Workouts are e-mailed to you on a weekly bases and many services offer weekly encouragement e-mails and work-out tips. Each workout should include an animated demonstration and a detailed written instruction
just incase you have no idea how to safely perform a flat-bench dumbbell flye for your chest or a reverse trunk twist for your abs. Some also offer customized diet programs with access to meal plans.

Online training is also becoming very popular with preteens seeking a competitive edge in sports performance. Weather a young athlete is looking to increase his speed and endurance for soccer
needs a stronger arm for their overhand tennis swing or more leg power for football
online training can offer personalized training programs to help them achieve their goal. Parents who are concerned with cutbacks in school physical education classes are also taking an interest in online training to fight against the rising percent of obesity among children.

Online training is an effective
safe and convenient way to lose weight
tone your body and improve your health in the privacy of your own home. If you have trouble staying motivated
knowing what to do or just want a little extra help
this is a viable option available to you. But just like other workout programs
you have to follow the workout schedule and eat nutritious meals to reach your goals. But at least with online training you can train when and where it is convenient for you. In the comfort of your own home!

If you would like to learn more about online training
visit my website www.fitnessinhometraining.com and take the first step towards a heathier you!

Gina is an ISSA certified personal trainer. She works with her clients in their own homes and offers online fitness training. She writes a weekly fitness article for her local newspaper. Her passion is fitness and helping others reach their fitness goals. She participates in dualthons and 5K races all the way to marathons.

Weight benches are a central part of any weight training program. Not only are many weight training benches of the sturdiest and highest quality available
but they're offered at the most competitive prices online too. The utility bench is unequaled in design and craftsmanship. The seat pads adjust independently to achieve precise angles and the bench accepts a wide variety of attachments for individual customizing for the many different exercises you can perform and to accomadate the varying sizes of people. This is one of the best pieces of home fitness equipment you can purchase and is the best work out for body maintenance.

A good Weight Bench is one of the most effective tools in the Building Foundation for a Strength Training Program. Home fitness equipment is not like Weight Benches you can get in Sporting Goods or Department Stores with their inherent flimsy unstable Designs.

Olympic Weight Benches and Standard Weight Benches are constructed from Industrial Grade Heavy Duty Steel and many offer Flat
Incline
Decline and Shoulder Pressing adjustability with leg press attachment as well. Olympic Weight Benches are suitable for Advanced Bench Pressing or for a Beginner Weight Lifter to Build Complete Functional Upper Body Strength and is a key element is self improvement both physically and mentally.

Whether it's a treadmill costing thousands
or a hand grip for $30
both of these devices are classified as fitness equipment. So you see
it's a big arena
with lots of products. In fact
fitness equipment overlaps several other markets including sports
entertainment
and healthcare. So when you visit a large
fitness equipment store you'll find everything from rubber floor tiles to dvds
not just the obvious fitness equipment you see at the gym. But searching through the many online fitness stores available
you are sure to only find fitness equipment that is related exactly to what you are searching for.

Although every teacher is different
the goals of the introductory pointe class are similar no matter where you dance. These goals include strengthening the feet and ankles
breaking in the pointe shoes
and learning proper execution of skills while wearing pointe shoes.

To strengthen the feet
your teacher may instruct in a variety of methods including demi-pointe work
exercises for the feet and ankles
and basic releves at the barre. Instruction may also be given for additional work that can be done outside of class to help you gain strength and skill.

Breaking in pointe shoes is simply the wording used to describe taking the shoe from its initial factory condition to where it is conformed to the shape of your foot. This may include some work with your shoe in hand softening hard spots and bending the shank. I highly suggest waiting for a teacher’s instruction before bending
softening
or attempting to break in the shoes. Doing so on your own may permanently damage or improperly break in the shoes.

In addition to manually softening the shoes
your feet will serve as your greatest break in tool. Simply doing releves will do much to help the shoes mould to your feet. Again
be careful about doing too much outside of your teacher’s watchful eye. Doing steps incorrectly in pointe shoes may cause the shoes to break in improperly or lead to an injury.

Lastly
a basic pointe class will include barre work and eventually center work doing the steps you already know. Plies
releves
tendus
jetes
and other basic technical steps will help you learn placement
understand positioning
and gain strength as you develop your pointe skills.

In an introductory pointe class
you may find yourself spending only a few minutes actually dancing in the shoes. Do not be alarmed. It takes dedication and time over the course of many months and years to develop a strong pointe technique. You will gain strength
increase grace
and expand your dancing horizons as you begin pointe. There will be blisters
frustration
and pain
but the beauty of the dance will always make it worthwhile!

If truth be told most of us want to be a lot fitter then we are. It is something we should all be aiming for
a better level of fitness. So where do we all start. Well a quick internet search reveals too many pages to provide a good and reliable source of information
and there is a great deal of in formation provided on the TV channels
books
newspapers and countless fitness DVDs. To be honest there will always be something out there that will help
or maybe you can take a little information from each one to build your own fitness regime.

Are there any benefits to being fitter? Guess what the answer is. Yes
fitter is better. Fitter equals less body fat as this is something that is burnt off during exercise and exercise is how to become fitter. You could just diet to become slimmer but your chances of loosing weight will be much greater if you exercise as well as diet.

A fitter person has a lower heart rate which improves your well being and as you will be breathing harder during exercise this will increase your lung function so you will enable your body to absorb more oxygen to feed your brain and muscles.

If you have hypertension
being fitter can help to lower this and can positively affect both diastolic and systolic levels. This has helped me recently as I am suffering from hypertension and one of the side effects of my medication has been to lower my heart rate. A lower heart rate means less oxygen circulating round my body
and less oxygen means less brain food. This explains why some days I have been slightly confused and somewhat forgetful. I decided to raise my overall fitness level and have been working out for several months now. My confusion has gone
my weight is down
my excess body fat is dropping and my hypertension is much better.

Being fitter can also have a positive effect on cholesterol levels
reducing LDL cholesterol
(which is good)
yet helping to raise the HDL level
(which I understand is also good). Greater fitness can also help your heart and lower the chance of having a stroke. I used to smoke which wasn’t good for my heart and found exercise very hard. I decided to stop smoking and coupled with a fitness regime I now feel much better and a lot fitter.

My stamina and strength has increased greatly since working out and this is even more important to people as you get a little older.

A great way of developing a fitness regime is to seek help and your local gym should have a personal trainer
(or you can find your own). These will advise you on the best way to become fitter and remember they are the experts. A personal trainer knows the things we don’t and it is sensible advice to listen to their advice. They will not set up a fitness regime that is so strenuous that it will kill you on day one. A personal trainer will help you build up your strength and stamina by developing a sensible program of exercise. To develop a sensible fitness program we need to consider 4 important areas.

Aerobic exercise is a form of exercise which is low in its intensity but lengthy in its duration. Put simply this means not too hard but goes on a long time such as walking
swimming and aerobics on your own or in aerobic workout classes.

Another way of getting fitter is to pull weights which is known as resistance training. My experience of this training is limited but to do it sensibly start with low weights and build up the weight as your fitness builds up. Remember
be sensible and don’t over do it as you can damage your body easily with unsupervised weight training.

You could take up a fitness regime involving flexibility exercises such as yoga. Remember though you still need to eat a properly balanced diet of sensible foods as part of your fitness program.

Getting fitter can be easy
just do easy exercises a little at a time and then do it properly and intensively. To get fit quick though
consider being advised by a specialist fitness trainer
either a personal one or one based in a gym. They will help you find out what is best for you. Books and web sites can give you guidance as to how to get fitter and this is what a personal trainer will do
but a book or a web site cannot tailor the advice to you and your circumstances. A personal trainer can
and will
do this. Another thing they can do
which is usually something I need
is they can help to motivate you in order that you can develop your own fitness regime. Becoming fitter takes time and time is something that many of up are short of in today’s modern world. Just remember that you need to keep working at a fitness regime to develop a better level of fitness. Fitness is not something you can buy at the supermarket. In order to become fitter you just need to take things steady at first but there has to be a first
you have to start somewhere. Just look at me. I used to be a heavy smoker and drinker; I was grossly overweight and had hypertension. Now
I am much fitter
can jog miles without problems
the hypertension is much more controlled and my waistline has shrunk. How
well I started a fitness program which was easy at first
and just built up from there. Start small and build up to a more developed program. Good luck. I did it and so can you.

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks
when you have developed sufficient control and basic strength
experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting
so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime
get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps
Back
Abs

Day 2- Hamstrings
Shoulders
Abs

Day 3 - Quads
Forearms
Calves

Day 4 - Triceps
Chest
Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press

SHOULDERS: Upright row
military press
front shrug

TRICEPS: Lying triceps extension
lying triceps extension with EZ curl bar

BICEPS: Standing curl
EZ standing curl

LOWER BODY: Squat
reverse lunge
calf raise

The National Institute of Health has estimated that 4 out of 5 Americans suffer from back pain at some time or the other in their lives. Back pain afflicts a person suddenly and without giving any prior symptoms. When affected
one must use their body’s own healing ability to combat the pain
instead of preferring medicines
and strengthen their body through back exercises. Back exercises
such as acupuncture
massage therapy
chiropractic
osteopathic care and certain other physical exercises are safer ways of treating back pain.

Basic Guidelines for Back Strengthening Exercises
Back exercises are one of the better ways to relieve yourself from back pain and lead a healthy life. It is important to ensure that exercises are worked within a range of motion
so as not to further strain the painful back. In case you experience pain while doing some stretching steps
stop exercising immediately. Avoid sudden movements and jerks when performing back exercises
even though it maybe hard to perform the steps in a slow and controlled motion.

People suffering from lower back problems face various problems while working out. It is important to get into an exercise routine gradually and build muscle power. Always performing back exercises after consulting your trainer. It is also important to understand that back pain doesn’t develop overnight and hence restoration of the back will also take time.

One of the back exercises that gently stretches your back muscles is:
lie on your back with knees bent.
Slowly raise your left knee to your chest
while pressing your lower back firmly against the floor.
Remain in position for 5 seconds.
Relax; repeat the exercise with your right knee.
Repeat this exercise 10 times for each leg.

Back exercise stretches the lower back muscles to help bring relief to back pain caused by over-stressed back muscles. Spine rehabilitation too is done through back exercise. People suffering from back pain are put through an exercise regimen
as exercise stretches the back and promotes better blood circulation in the area.

You will hear many people complain of back pain occasionally. About 75% to 85% of the people experience back pain at some point of time in their life. The most common area of back pain is the lumbar region of the spine. This is the region that bears most of the body weight. Sudden twisting and bending can cause injury to the back. Back pain also occurs when the muscles get stiff because of poor posture. Back exercise stretches the stiff muscles to provide relief.

Back Exercise Stretches – For Back Pain Relief

Back exercise stretches need to be performed softly. You should treat your back gently and not subject it jerky and violent movement. The exercise routine that you follow should start gently
and gradually build over a period of a few weeks. You could cause more harm than good
if you do not follow expert advice in matters of back exercise.

Warm up your body before you embark on the stretching routine. Exercise stretches the muscles
ligaments and tendons in the area surrounding the back. The muscles and tendons associated with the spine are designed for movement. Hence
they need to be stretched everyday to perform optimally. The hamstring muscles are an important factor in back pain problems. Most people with back pain have stiff hamstring muscles.

Stand comfortably with your feet shoulder width apart. Now slowly bend forward and try to touch your toes with your hands without bending your knees. Your action should be smooth and not jerky. Be careful not to overdo the stretching part. Stop when you feel pain. This exercise stretches your hamstring muscles. Your back pain will improve gradually
as you continue with the exercise. The exercise can also be performed while lying down.

No matter
what our jobs
all of use our back every day when we're sitting
standing
lifting
even lying down. A back injury can result in pain
disability
and even loss of income if it prevents us from doing our jobs. Together with proper lifting techniques
back exercises are one of the most important things each of us can do to strengthen our backs and help protect them from accidental injury and sports injuries. The right back exercises
when done on a daily basis
can help you to keep your back fitness at the best possible level.

Remember
though
if you are experiencing back pain of any sort
check with a healthcare professional before doing these or any exercises. And do the exercise according to the medical advice rendered by that professional. Sciatica is the disease which affects nerves of the back. To control the back pain due to the nerve disease you must undergo strength training in physiotherapy.

If you understand the concepts of how backs get injured by bad back exercise habits you can easily tell if you are moving in healthy ways
if an exercise will help or harm
or if you're doing a good exercise in bad way. You're not helping yourself if all you do is a "list" of exercises. Worse
many people are given a list of things to never do again. This list is often favorite activities that made their lives worthwhile and fun.

Most people spend their lives doing activities with poor posture that rounds their lower back. They sit
stand
walk
and exercise round-shouldered and round-backed. This shortens chest and shoulder muscles in front
and over stretches and weakens your back. Like squeezing a water balloon in front
when you round forward
it squeezes the front of your discs between your back bones (vertebrae) above and below the disc.

Due to health care education
more people
who are over forty
those born in 1946 to 1964
commonly known as the baby boomers
are realizing the benefits of taking up sports or exercising in a gym.

This is well and good since exercising regularly severely cut the risks of contracting aging and obesity related potentially killer diseases such as diabetes
heart diseases
stroke
some forms of cancers and many other diseases.

It is indeed heartening to know that more baby boomers are taking charge of their health through regularly exercise to improve their cardiovascular health thus becoming fitter and stronger. However
with more middle aged people exercising and playing some form of sports
instances of injuries sustained from these activities have risen substantially.

In the United States
these gym or sports injuries have become the number 2 reason for people visiting the doctor’s office just behind the common cold
reported by the National Ambulatory Medical Care in 2003.

A Consumer Product Safety Commission research in 1998 found that sports related injuries to baby boomers had risen by 33 percent since 1991 and contributed to US$18.7 billion in medical costs.

Outdoor sports such as tennis
jogging and golf are very popular with people over forties. Not to be outdone
the more body conscious over forties baby boomers are also joining gym memberships in the multitudes.

Gyms all over the developed world are happily reporting booming new memberships year after year with a large pool of their members being the over forty baby boomers brigade
male or female baby boomers irrespective.

As baby boomers get older
their susceptibility to sports injuries rise proportionately. As people age
their body degenerate along with the aging process
although exercising regularly is known to slow down this very degeneration process.

This is particularly so for the risky weekend warriors who take to the running tracks or lifting weights to build their body with gusto during the weekend putting their aging bodies and joints to sudden busts of unaccustomed stressful activities
causing damages to their own bodies unknowingly.


What are the common baby boomer’s sports injuries? How to avoid them?

• Shoulder injuries – Common for those playing squash
tennis
badminton and lifting weights in the gym using wrong form and techniques.

• Elbow injuries – People who play racket games and bodybuilders.

• Back injuries – A very common occurrence in the gym amongst baby boomer bodybuilder wannabes. Also a common injury for golfers who often have to swing their spine.

• Knee injuries – For baby boomers who participate in sports with sudden movements and changes of directions such as squash and soccer.

•Ankle injuries - Usually striking the runners and joggers of long distances.


How to avoid the risks of sports injuries for the over forties?

This is largely common sense which most people know but few do it regularly as part of their exercise routine in so doing
risking injuries which can be avoided.

• Thorough warm of the muscles and joints which will be involved in the exercise or sport.

• Stretching adequately and correctly. Many people stretch in the wrong manner which then may cause even more injuries.

• Take the exercises or sports one step at a time
then as endurance and strength build up over time
you can then increase the intensity of the sport or the exercise.

• Exercise regularly. Not just over the weekend. Your body may not be able to cope with the sudden outburst each weekend.

• Hire a sports personal trainer who can tailor an exercise program suitable to your health condition and guide you safely through the exercises.

So baby boomers
don’t become a victim of your exercises. You want to be fit and healthy
not suffering from pain and despair from what could have been an enjoyable game of healthy sporting activity. Over 40s sports injuries can be avoided.

A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program
it is vital that one speak to their doctor to ensure there are no unseen risks
however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.

The types of exercises suggested vary; however
with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints
followed by mild stretching. Range of motion exercises
such as dance
are a very good start
as are low-impact aerobics. These can relieve stiffness and increase flexibility.

Never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve the arthritic condition
and carrying weights as light as one pound and using your arms as you walk can involve the whole body. The “trick” is to make walking interesting enough as an exercise to stay motivated. Try walking in different settings
alternating walking with dance on different days
and of course including a partner can be much more interesting than going at it alone.

Using aquatics: exercising in a pool-is a great way to exercise as well. Water is an excellent aid because it provides resistance that builds muscle in the entire body while reducing shock to the joints at the same time. Additionally
because the whole body tends to become involved in aquatic exercise the added benefit of cardiovascular exercise is enjoyed. If at all possible
find a heated pool to work out in. Warm water is soothing to the joints and will cause the blood vessels to dilate
increasing circulation. With that in mind
it is often beneficial to add using a spa to your regimen
perhaps after your workout
in order to provide some soothing jets of water to your muscles and even more help with increased circulation
which is always vital when dealing with arthritis.

If you still want more variety
you may want to try yoga. Yoga is a general term for several stretching
and pose-oriented exercises originating in India
and is extremely beneficial toward achieving flexibility and reducing stress physically and mentally. There are gentle forms of yoga such as Hatha Yoga that are excellent to start with. Hatha Yoga comprises of gentle stretches and simple poses that help flexibility and balance
and are easy to learn and enjoy. Check your local activities paper or section of your local paper to see if there are any yoga classes near you.

Even when you cannot make it out to walk or to an aquatics or yoga class
there are exercises you can do daily to improve flexibility
strength and conditioning. You can flex your legs while sitting in a chair facing forward
simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds
then retracting it until your foot is behind you
then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

For your upper back
you can stand upright in front of a table
then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such
lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this
lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.
For the shoulders and middle back
start again from an upright position standing as straight as you can
reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time
exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.

For the shoulders and upper chest
choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling
lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.

Whatever exercise program you choose
be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation
which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also
listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen
However if the pain of soreness persists for more than one hour
or you have a decrease in mobility that lasts longer than an hour
then the regimen should be reduced until the soreness desists.

Also
look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.

There are three main types of exercises to include in a basic exercise program:

Range-of-motion exercises - These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis. Although these range-of-motion exercises can be performed every day
it is recommended that they be done at least every other day.

Strengthening exercises – There are two types of strengthening exercises; isometric or tightening the muscles without moving the joints
and isotonic
moving of the joints for strengthening muscle movements. It is recommended to do these sets of exercises every other day
unless you are suffering from more than mild joint pain or swelling.

ndurance exercises – The objective of these is to increase stamina. They also help with improving your inner personal / mental strength and with improving weight control and sleep. Some of the most popular endurance exercises are stationary bike riding
walking and water exercising. And unless you are suffering from more than mild joint pain or swelling
a 20- to 30-minute workout or two to three short 10-minute bouts during the day is what is recommended
an average of three times each week. Be kind to your body
and it will be kind to you.

Arthritis Exercise Tips

Let’s sum up arthritis exercise with a few tips for all:

- Establish your own unique
exercise program so that it meets you personal health needs
budget and environment. Make sure it is safe by checking with your own professional healthcare advisor and workout trainer. And take it slow and steady like Aesop’s turtle in the race.

- Be kind to yourself. Stop if something hurts. And experiment with applying heat before exercising and warming up. Then cool off afterwards with cold packs.

- Enjoy exercising by making it a real part of your life during the week. Include range-of-motion
strengthening and endurance exercises in your routines. And vary your activities; try a new class at a health club one quarter. Next time
go elsewhere or join a naturalist group for weekly hikes in local parks. Keep an active folder with pockets of gyms and health clubs near you with their schedules and up-dated classes and coupon specials. And check newspapers
local bulletin boards
postings at the gyms and clubs
etc. for healthy activities like walk-a-thons and bike-a-thons for nonprofits and evening / weekend hikes in which you can participate. You’ll meet new friends
have fun
get out more and exercise all at the same time.

- Exercise activities are available all around you
too. No need to spend time and money elsewhere. You can borrow exercise videos
cassettes
DVDs and books from public libraries. You can get active by washing windows
cleaning your house
car
pet
children’s closets
your closets
anything…You can even earn money doing activities like walking and distributing flyers
local newspapers and coupons (check with companies who place these in and around your mailbox and door - -they often need help).

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks
when you have developed sufficient control and basic strength
experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting
so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime
get to work with these exercises in order to get used to working your muscles.

Biceps brachii – The Two muscles at the front upper arm that run from the elbow to the shoulders. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis
a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

Triceps brachii – The Three muscles at the rear upper arm that run from the elbow to the shoulder. The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

Forearm – The several smaller muscles that run from the elbow to the wrist. There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms.

It is essential that when you do any exercise that you perform the movements correctly
if you don’t you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits
so it is best to learn the right exercise technique from the very start.

The key to developing the arms is to avoid overtraining these small muscle groups. The arms are used as secondary muscles in almost all chest
back
and shoulder exercises. For example
the biceps are used when doing any type of rowing movement for the back. The triceps are used when doing any type of pressing movement for the chest and/or shoulders. And the forearms are used whenever you have to grip the weights.

Whether you want to tone and define weak arms so that you can wear something sleeveless with confidence or you want to increase muscle mass
working the muscles in the front and back of the upper arms will help you get there.

Most people new to bodybuilding pay a lot of attention to building big arms
sometimes to the point of overtraining. Don't forget
the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that
the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

We're really stuck on wanting to look good and that's alright
but it's really one goal of the arm exercise benefits. "Exercise is a body tune-up
and if we're keeping our body exercised
we're keeping it tuned just like a car." When working the arms
be sure to balance the body.

We tend to make the mistake of exercising only our show muscles. And that is actually an imbalanced program. We pay too much attention to the muscles in front of our body and not enough attention to the back of the body.

On the most basic level
this doesn't build the whole muscle.

The reality is
if you want big arms
you've got to work both sides of the arms. When someone flexes their biceps
it's the whole arm that's working. The triceps are a part of that.

You should vary your grip and width when performing not only these exercises
but all others. Why? Consider the barbell curl as an example. Most guys tend to use a wider grip
which works the short head of the biceps on the inside of the arm
while forgoing a narrow grip
where the biceps' long head is emphasized. When someone who does this places his hands on his hips
the long head on the outside of his arm is usually small and disproportionate compared to the inner arm. By using the same grip or width all the time
you create an imbalance in size and strength.

Like taxes
stress is a part of everyone’s life. The “experts” tell us that some stress is good because without it there would be no motivation to do anything! However
if you are like me
serious stress and anxiety makes me feel bad physically – I am unable to eat. This can’t be good!

For most of us
stress is low-level most of the time. Our daily tasks and relationships give us a bit of stress but not major anxiety. The body’s response to low-level stressors is designed to motivate us to action with a slightly raised heart rate and increased mental clarity –similar to the response to caffeine.

In times where stress levels go higher
the responses are what many people call the “fight or flight” response. The body sends blood to the extremities to get ready for action! These responses are normal and good for you – except when the stress levels remain high for a long time. When the body perpetually stays in a stressed state
the systems begin to break down. Think of it like a car engine where the throttle is stuck and the engine is constantly “revved up”. Not only will it consume A LOT of gasoline
but the mechanical parts will wear out faster.

So what to do to protect ourselves from this? RELAX of course….and EXERCISE. Exercise helps us relax both physiologically and
if it’s enjoyable
provides a mental escape from the stressor. The physiological effects of exercise include release of morphine-like chemicals (which include beta-endorphins) that give us a sense of well being. Have you ever heard the term Runner’s High? This is caused by the release of “endorphins” into the blood. Since these chemicals stay in the blood for several hours after stopping the activity
the “feel good” feeling remains for a while.

OK
so we know why exercise can help with anxiety and stress. But what are some of the ways regular exercise keeps us healthy in normal
low-level stress
times?

Here’s some from the top of my head:

Using a daily dose of natural “feel good” chemicals is better than drugs or alcohol!!
Looking fit
healthy and strong (It’s ok to admit that looking good makes you feel good!)
Feeling good from accomplishment and improvement.
Escaping from the daily grind for an hour – change of scene.
Keeping the body systems prepared to handle high-level stress.

The key to lowering stress with exercise is that you ENJOY the exercise that you choose to do. If you hate going to the gym
it’s not going to lower your stress – in fact it probably will add some! Also
studies are showing over and over that even low intensity exercise helps anxiety
so any activity you enjoy is good. For me
when I am under stress
nothing works better than a good sweaty dance session. The music
movement and high heart rate just melt away my troubles. Some of my clients even tell me that the sense of achievement from competitive sports makes them feel less stressed!

The bottom line? To decrease the effects stress on your body
pick a fitness or sports activity you enjoy
do it regularly and HAVE FUN.

Resources:

“Holistic Health News
Remedies for Anxiety” http://www.holistic-online.com/remedies/anxiety/anx_exercise.htm

“Managing Stress with Regular Exercise”
http://www.dukemednews.org/news/article.php?id=8484

Oh treadmill
how I love thee. I can always depend on my treadmill to achieve weight loss and muscle tone. I have had a couple of different treadmills through the years and I have always been able to attain my goals with this outstanding piece of equipment. I have gone from a dedicated runner
to couch potato
to overweight and back and the only variable that did not work all the time was me!

There is a reason the first piece of equipment you see on “Biggest Loser” is a treadmill
or why there is a line at the gym waiting for this coveted piece of equipment. They work! The act of running itself is fantastic
but with running you have many variables
(i.e. rain
potholes
stranger danger
and the occasional scary animal). Many people associate running with injuries and joint issues
and unfortunately this can be true of running outside due to the high impact on your joints and muscles. With a treadmill
you are able to take all of those variables away
and still have the purest form of cardiovascular exercise in your own home. Running on a treadmill allows you to control your environment with cushioned and flat running surface. Treadmills also are able to accommodate any fitness level from the first day you begin
to training for a 5k. There is no learning curve involved at any time with exercising on a treadmill. That fact alone makes this a perfect machine. Many people will get frustrated quickly with a piece of equipment they are uncomfortable or unable to use. On a treadmill
all you must do is walk and you are “working out”. No need for a trainer
instructions
or nerves.

In my personal experience
I have become to depend on my treadmill almost as much as my Doctor. I am able to lower my blood pressure
heighten my lung capacity
tone and build muscles
lose weight
and motivate myself to move.

Make an investment in yourself

When you are ready to make this wise investment
there are a few pointers to consider when purchasing a treadmill. It is always a good idea to talk to a friend or relative about their treadmill
and what they like and don’t about the features they have on their home or commercial equipment. Also
go to several gyms and fitness stores and actually walk or run on several of the treadmills available to get a true feel for the structure and performance of each piece of equipment. Listed below are the top 10 questions you need to ask yourself and a sales person prior to choosing the perfect treadmill for you.


1
What Kind of Weight capacity does the treadmill offer?
2
What type of features are you interested in for your workouts? Are you interested in a heart rate monitor? Do you need different workout programs to vary your workouts?
3
What kind of space are you willing to allot for storage? Do you need to be able to fold the equipment
or can you have a traditional style.
4
What is the speed on the treadmill? How fast and slow does the machine move
and what is the speed that you require?
5
What type of warranty does the treadmill offer
and what type of ongoing maintenance does it need?
6
What is the “continuous duty” of the treadmill? You really need to look for a 1.5 to 2.5 HP to insure you are getting a solid motor.
7
What price are you willing to pay for a treadmill?
8
Noise
do you need a quite model due to children in home
or a sleeping spouse? Do you want to hear a TV over the sound of the treadmill? DC motors are usually the more quite option.
9
Are you comfortable with the length and width of the treadmill? Can you move your arms freely
and is the deck long enough to accommodate your stride?
10
Is there a safety key
or an emergency shut off? If you have children this is an important option to have available.

All of these questions
if answered correctly by you and your salesperson
will begin a beautiful relationship with the right treadmill.

In many exercise programs
be it weight lifting for building and toning muscles or cardio vascular exercises for increasing stamina and to lose weight
most people do not perform enough stretching exercises even though stretching exercises can be performed by anyone at any age unless that person has some physical restriction to stretch. What is worse
many people do not even stretch before and after exercising. Unknown to most people
stretching also has anti aging benefits.

•Benefits of stretching exercises for muscle growth

Stretching is an important aspect of exercising and should be a part of any exercise routine and program. There are many wonderful benefits when you perform regular stretching exercises. Stretching exercises not only help you to warm up and cool down before and after your workouts
it can and will actually help your muscles to grow bigger and stronger too. Don’t believe me? Then read on.

Stretching exercises help muscle growth because stretching lengthens your muscles and thus giving your muscle fibers a greater range of motion when lifting weights. So in effect
it recruits more muscle fibers and thus causing your muscles to grow stronger and bigger from your weight training.

By stretching your muscles after an intensive workout will reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps which will certainly destroy the joy of your activity.

When you stretch regularly
stretching exercises will help you gain agility which will make your daily chores much more pleasant and if you play sports
you will notice your agility is much better than others who do not stretch. This will put you in a more beneficial position against your opponents.

•Anti Aging Benefits Of Stretching Exercises

If you are a baby boomer and age is catching up
this agility will make your life so much more pleasurable because you will be able to avoid stiff muscles and stiff joints unlike your peers who do not stretch. You will be more mobile
agile and suffering from less pain associated with aging and stiff body parts. These anti aging benefits from stretching regularly are priceless. Benefits that money can never be able to buy.

What is more
you can stretch anytime any where as and when you like. Stretching exercises need not be limited as a pre and post workout activity. So start a stretching exercise routine soon and make it part of your everyday lifestyle. You will surely enjoy the pleasures and anti aging benefits that a regular stretching routine can bring you.

Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap
especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day
their joints and muscles lock up in pain. Then
they get discouraged
stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout
but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly
raise yourself with your left leg to a standing position.
As you stand
spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time
alternate the legs’ position (left becomes right
and vice-versa).
This exercise warms up your legs
calves
and abdomen.

LEG SQUAT
Stand erect
chest out
with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles
calves
and the muscles in your abdomen.

TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly
twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs
back muscles
and abdomen.

ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders
arms
and back muscles.

ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push
and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left
the other set to your right. If your left fingers point to the right
your left hand should be under your right hand.
Push both palms against each other
the left palm pushing upwards
the right palm pushing downwards.
Exhale as you push
and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms
arms
shoulders
and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercises your arms
chest
shoulders
part of your abdomen
and part of your back muscles.

JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time
you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

I know how skeptical people typically are about motivational pictures. Everyone has seen and got fed up with that tripe posted on the partition walls of their cubicles – some stranger conquering an impossible mountain against the canvas of a magnificent sunrise with some stupid caption about “persistence”
or “excellence” under it
or some poor little kitten cutie struggling to hang on to the edge of a table with her babyish claws
beneath which is inscribed
invariably in corresponding bubbly cutesy letters
“hang on”.

Hey
you might not believe me when I tell you this. If I were a listener like you
I would probably not believe in it either. Nonetheless
I have an urge to tell you this simple yet rarely acknowledged fact that nothing inspires people quite as much as aerobic pictures to get fit and back in shape.

It is considered a sign of very low refinement even to put such thing up
let alone to confess to be motivated by them – unless you are a middle manager
in which case low refinement is considered more of a virtue than a vice. However
at least in the case of aerobic pictures
it is true. The right picture can really give people that extra push and get them moving.

Well
you think I am exaggerating. No not really. Seeing people sweating every day enables me to tell the gleam of sweat from the gleam of confidence. What I see here is definitely the gleam of confidence. They look at those aerobic pictures and stand up straighter
work that much harder
and I believe
go home feeling a whole lot better about themselves. Even the aerobic exercise classes seem to go better once the pictures are present.

I should know. I am a manager at the Skinny Booty Gym downtown
and I oversee various tasks including decorating the walls. It has given me plenty of time to observe people in their workouts
and the differences that those aerobic pictures make are surprising. Before I stick them up
many people seemed to be just painfully dragging on with their workouts
without hope of ever attaining any fitness goals. Since I put up the aerobic pictures
however
things have taken a dramatic turn. It is like the aerobic pictures lift everyone's morale that makes them practically shine with confidence.

After seeing this effect on people
I have even taken down my other motivational posters and put up the aerobic pictures around my cubicle in the gym. Even when I am not doing any exercise
the pictures of fit
trim people doing their aerobics workouts seems to tell me I should put in a little bit more effort into whatever tasks I am attending to at the moment. There are many types of decorations which are more beautiful
more exciting
and flashier than aerobic pictures
but I have yet to find one that exerts a bigger positive influence on the work ethics. And isn't that the most crucial thing of all?

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups
can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general
aerobic exercises are those activities that require large muscle work
elevate the heart rate to between 60 percent and 80 percent of maximal heart rate
are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer
more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics – These include walking
swimming
stair climbing
step classes
light water aerobics
rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics – Activities that belong to this group include running
dance exercise
tennis
racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight
elderly
out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from
it can not only take the bordum out of doing it
it can make doing it downright fun as well.


1. Walking
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer
moderately-paced daily walks are best for losing weight.


2. Jogging/Running
In jogging or running
an individual is able to cover greater distances in a shorter period of time. Therefore
greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics
Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way
the activity will not be boring and tiring
but will be lively and motivating.

5. Water Aerobics
Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming
Swimming is a very popular form of regular exercise. Due to the resistance of water
the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words
swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling
Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming
cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope
Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

Abdominal exercise devices are many in number and range form simple inflatable balls to complicated structures with springs hinges and hydrolic resistance mechanism.
The Exercise equipment industry also recognises the the motivation for many people to exercise is to reduce a growing layer of fat around the mid-section
so an obvious choice for any one looking to loose weight in this area would choose a device to directly taget this area.

Althogh this strategy seems to be logical
the effectiveness of an abdominal exercise device on the abdominal area is much less than one would think
in fact the effects of abdominal exercises are far less than that of walking
jogging or cycling for a similar level of perceved effort. The fact that most abdominal exercise devices use a muscle isolation form
will give a far greater feeling of a good workout because the lactic accid build up during exercise causes some discomfort which is normaly ascociated with vigerous exercise and thus giving a percieved level of exercise which has actually not depleted the normal level of blood sugar in the bodies energy system and thus not effected the bodies energy system to break down stored fat into usable energy.

Many people also use fitness product purchases as a means of motivation for a healthy lifestyle. I thin every one at some point in there life has bought something as a means of motivation a lifestyle change
when in actual fact these changes are usually short lived and have very litle effect. My advice would be to change your lifestyle then buy devices or gadgets to re-enforce the changes.

If you are still determined that an abdominal device is the right choice I would recoment a small device that doesnt take up half you house
unless you have a spare room
some thing like the 6 Second abs or the Ab King Pro will certainly give you a good workout.

Your abdomen (or ‘abs’) is important to you. It is a big muscle that contains your stomach
liver and intestines
your kidneys and bladder
and your reproductive organs
and helps to protect them all. Keeping it in good shape can help you to look toned (it’s a good way to get a six-pack
in other words)
and also to feel better in yourself.

Luckily
ab exercises are easy to do. The most popular is probably the ab crunch
which is when you lie flat on the floor
bend your legs and then touch your knees with your elbows. You can also try the simpler sit-up
which is the same thing
only putting your head between your knees each time instead. Which one you find easier will depend on your body – but it’s probably better for you if you practice whichever one you find the most difficult! This way you will tone-up your less-used muscles instead of focusing on ones that are already just fine.

You can also get various machines and gadgets that will help you in your ab exercises – the number is increasing every day
in fact. Some of these are good
while others are just expensive rubbish. As a rule
don’t buy anything that you haven’t tried out for yourself – which means that you can’t get that special deal from the shopping channel
unfortunately. Go to a shop and insist that you need to try out a few different ones before you make your decision
and if they refuse
just leave.

One last thing: it is important to realise that ab exercises are no good at all for losing weight. What you are doing is building muscle
not so much burning fat – although some fat is burned
the effect is negligible
and ab exercises certainly have no special effect on an overweight stomach.

Are you in perfect shape for summer yet? Those sunny days are just around the corner and everyone is out shopping for their revealing
sexy bathing suits. How will your new swimwear fit on you? Let's run a quick check. Are those legs toned and those arms fit? Have you been keeping up with your daily crunches and sit-ups?

Uh-oh
that one always gets people
I know it . Those darn abs workouts. Let me tell you the truth. Although they can be a little annoying at times
they're necessary to say the least. I can't overemphasize them. Come on
we all want to display a great set of abs and walk around showing them to everyone. Why else do you think we have so much abs exercise equipment reigning the fitness market at all times? Regardless of your gender
the abs are absolutely critical. Are you testing out some of the new-age abs exercise equipment?

When it comes to abs exercise equipment
I don't have any. I prefer to do all my exercises without machine interference. You know
all those traditional exercises like pull-ups
push-ups
leg-raises
dips
etc. Now
this is not the chosen route for every individual who is striving to stay fit. Many people prefer some of the latest benches
treadmills
stairmasters
and abs exercise equipment on the market. This stuff is great if you can afford it. Why not take advantage of any contemporary aids if available? If you have the money and think it fits you
I say go for it.

Let's take my wife as an example. My wife has one of those big rubber balls you see pretty girls swear by on television ads. While I'm pretty certain that they have a more politically correct name
I don't know what it is. She uses this abs exercise equipment for a wide array of stomach and back workouts. I have to admit that I was rather surprised the first time I saw it. I could certainly see how it would provide you with a strenuous workout and build your muscles. She continues to use it daily for a variety of exercises.

What abs exercise equipment do you prefer? Maybe you get your frequent dose of abs exercise equipment at the local gym or fitness club. They typically have a variety of abs exercise equipment ready at your service. Regardless of what regimes you prefer
you know that your daily dose of abs workouts are compulsory for keeping that bare
tight
flat tummy. If you are in need of advice concerning abs exercise equipment or just simple routines
you can hop online and acquire anything your heart desires. From diet plans
to fitness regimes galore
you will find it all on the World-Wide-Web. They are abundant and free! Get started today and get those abs you've always wanted!

With the busy lifestyles today few adults with families can afford to take the time necessary to go the health club or neighborhood gym on a regular basis. Heck
even if it's within a short distance
we're talking about several hours commitment per session. Who has time for that!?

Still
we all recognize that exercise is just downright good for you. If you name any random 10 medical conditions and diseases
I'm willing to bet money that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them. Diet and exercise pop up as treatments and preventative measures in so many of the diseases that ail us today
and both of these areas are a good place to focus on if your concerned about your health. Even just some simple walking for exercise can go a long way to improving your health. Walking for exercise is fun
easy
and is a great stress reducer but more on that in a minute.

Another idea is that of home gym equipment. now we're not talking about enough equipment to fill up the basement or several bedrooms. What you want is something that you enjoy that can be done in the privacy of your home whenever you desire. My son
who's working on his muscle tone has a resistance weight training program with 1 piece of equipment. The wife likes the aerobic action of a small trampoline and treadmill. The idea of home gym equipment need not be a daunting enterprise
just something that will save hours and allow the exercise program that your desire right from your own home. Another great workout however is simply walking!



The great thing about walking for exercise is that you can do it anywhere. You have absolutely no excuse for not getting up and walking around for at least 30 minutes a day. So it’s raining out? Take an umbrella! Seriously
just get out for a short walk around the block a couple times and you'll thank yourself for it later. If its absolutely miserable out
just walking around your house or apartment a while is better than nothing.

Walking for exercise is extremely low impact
and so anyone of any age can do it safely and frequently without worrying about damaging themselves. Running and other more strenuous forms of exercise can cause all kinds of joint pain and soreness
and isn't recommended unless you are in otherwise good shape.

A lot of recent studies into different forms of exercise are showing that walking is every bit as good for you as running or other more vigorous exercises
you just need to do it longer. If you are walking for exercise
go for at least 30 minutes or even an hour. The more the better
as you can't hurt yourself by walking too much.

There are a lot of exercise programs that are beginning to realize the benefits of walking for exercise. As it is something virtually anyone that can walk can do
there is a huge target market for walking programs. I'd recommend any program that motivates you to walk frequently. Even without one
there are hiking and walking clubs all over the place to join. Not only can walking for exercise be a way to maintain good health
but it can be a good way to meet new people and form new networks.

With so many benefits and virtually no cons
you can't go wrong with walking for exercise. Its only drawback is that it takes time to do
but it is time well spent. What is the value of good health and longevity? Add on a favorite piece of gym equipment and you have everything needed to develop a healthy workout and exercise program without the inconvenience of going to the gym all the time.

1
Stay away from orthopedic belts. We don't recommend them because 1) a good pair of running shoes provide more cushioning 2) they hold in heat which shortens belt life
motor life
and electronics life 3) the increased weight of the belt shortens bearing life in the rollers.

2
Do your research and get several price quotes from several different stores. Typically
the more you deal with the various companies
the better deals they will come up with such as discounts
free product
financing specials
etc.

3
Tread carefully when buying over the Internet. Some companies
like Landice and True
will void your warranty if bought over the Internet and some have restrictions on delivery distances from an authorized dealer. If in doubt
call or email the factory. Another issue related to Internet buying is delivery. Many of us in the business know how difficult it is to ship a single treadmill or elliptical without having it damaged so deal with a company that has been doing it a long time and has already learned how to do it. Another issue to keep in mind is what you are going to do if you don’t like the machine. Most companies accept returns but the cost to ship the treadmill back to the factory can easily cost hundreds of dollars so it is quite an expensive trial test if the machine is returned. Also curbside delivery literally means what it says…the trucking company will sit it on the curb and it’s your problem to get it into the house
so either pay for inside delivery or have help ready. Another issue is service…some internet companies have good service networks and others don’t but remember that you probably won’t get the type of personalized service you should expect from a local dealer.

4
Do take care of your treadmills. Whether they require quite a bit or little maintenance
keeping the treadmill or elliptical clean and the walking belt lubricated on the treadmill can be the difference between having a great treadmill or a money pit. Refer to our Treadmill or Elliptical Care Pamphlet for maintenance instructions.

5
If you are considering used machines
really do you homework
and then do it again. We do rebuilding jobs for local health clubs all the time and do this work occasionally for people who are buying health club models for the home but to do it right costs quite a bit and if someone is telling you they have a used or rebuilt at an amazing price
you typically aren't getting the entire story.

6
Since buying a treadmill is a huge investment for most people
choose your dealer and factory carefully. As with any product
a brand new company may not be around in a few years
parts can be very specific to machines and spares may not be available if the factory isn’t around. A dealer for a reputation for high quality and personalized service is necessary for some people. Other people feel confident in servicing their own equipment
so figure out which one you are and buy accordingly. If you know one end of a wrench from the other
you might want to save a few dollars with an Internet purchase. Others may need to pay for the full-service price you should get from a local dealer but if you pay the higher price
demand the higher service level.

7
Treadmills and ellipticals are different than many other home appliances. Remember
we rate a treadmill average if it has a breakdown only once every 5 years…that’s average! Extended warranties can make sense if the manufacturer has a short warranty and if you get it from a reputable extended warranty company. Remember the dealer is typically not the warranty provider and many have gone out of business over the years and others are hard to deal with. For instance
UTS (Icon’s warranty company) is the best we have ever dealt with. If you get an Icon machine
buy the UTS warranty…it will be well worth it. UTS’s number is 800-677-3838. Also
Sears has a good extended warranty program and it typically pays for itself if you use the machine. On the other hand
we have had problems with the company called N.E.W. and many others have gone out of business so do your research on your warranty company if you have never heard of them.

8
A great final tip is if you want to save a bit of money. Due to the influence of Asian parts
the lower end treadmills and ellipticals are getting better and better while the price is holding the line and the ones being made today in the $800 range are much better than the $800 machines made 10 years ago. If you need to save a few bucks and your doctor says it is OK
use a few degrees of incline always when you use your machine. If the machine is well maintained and if you use a bit of incline (on the treadmill)
you can get by with a bit less of a machine than you might otherwise need. The incline allows gravity to take over quite a bit of the workload from the drive system. A treadmill used with just a slight incline will last much longer than a comparably cared for treadmill that is used at a flat level.

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned
take a look at these tips. They might help get you back on track.

Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use
either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere
in any climate. Bike riding
dancing
gardening
weight lifting
swimming
playing a favorite sport
house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 – Schedule Time for Exercise

As you would a meeting or a doctor appointment
sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list
you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them
exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 – Remember that Exercise Can Energize

Even though you might feel too tired to exercise
give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards
when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress
you know that it is one of the body’s biggest energy-sappers.

Tip #4 – Don’t be Afraid to Mix it up

Like anything that is done over and over again
exercise can become mundane. When you get bored with exercising
you’re less likely to keep at it. To keep from getting bored with your workout routine
change it. If you’re tired of walking
try cycling. If you’re into weight lifting
try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while
and if you find you enjoy these types of activities
join up with a team.

Tip #5 – Always Begin by Warming up

Regardless of the type of exercise you choose
it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping
too. Just five minutes is all it takes to get your exercise session off to a good start.

1
Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed
skills
specific height
etc.) can only be developed
they can't be formed by training. As long as the aim of a regular person is not performance
almost all sports can be practiced for keeping the body in a good shape. It's all about dosing the training you chose
so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a 'soft' way (tae-bo
mini-triathlon
jogging
etc.).

2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen)
but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports
the purpose is to have rather effective than exhausting training
so that the body can get the stimulation necessary to qualitative progress from one training to the next.

Even more than in other sports
in fitness the sportsman is spared overexerting. However
the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs
but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

3. Training takes too long. Again
this idea is true if applied to performance
which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness
you can get to 20-minute training
working only super-series of fast exercises
which could involve
directly or indirectly
all the muscles. Anyway
regular training shouldn't take longer than an hour and a half. Otherwise
the body will get into the catabolic faze
when the cortisone secretions 'cannibalize' the muscles.

4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running
cycling
swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each
can provide you with the results you expect. More than that
repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training
but also stopping progress or even regressing.

5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights
fast running
jumping
etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition
the exercises can be organized gradually according to their difficulty
eliminating the risk of accidents. Because it's based on perseverance
fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.

Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However
most of us know don’t know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the “OK” from your doctor
try these 5 things to help you get started:

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”
it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours
commuting hours
nights spent with your spouse
your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying
“More is Better”. However
this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.

Research and Get Information

Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However
do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.

If you have the money
hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example
“I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.

Execute Your Plan

Now that you have a plan
all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day
highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions
knowing your commitments
getting information
planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.