exercise equipment

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!

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.

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
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.

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths
mistakes and misconceptions have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements
will help motivate you and help you meet your ultimate goal.

2. Common Misconception: No Pain
No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself
you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise
but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles
tendons and ligaments if you work out while you are in pain
without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts
you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise
and strengthen the corresponding muscles
instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also
back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle
burn fat and increase metabolism
not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example
if your lower body is stronger than you upper body
then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

If you are busy
not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing
bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor
lift your body off the floor to form a straight line
a sort of a bridge
from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back
hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings
gluteus
quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head
till your hips come slightly off the floor. Hold this position for a second
and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position
supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps
deltoid muscle
gluteus
quards
hamstrings
calves.

8) Push – ups : 15 repeats
Muscle worked: triceps
deltoids
pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now
drop to a crouch position. Immediately thrust your legs out straight behind on your toes
in push up position
now jump to pull legs back to the chest
in crouching position
then stand up straight

Muscle worked: arms
legs
chest
and lower back.

Cool down by walking around
till your heart rate starts getting back to normal
stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body
improves cardiovascular efficiency and tones and strengthens the body.

You’ve decided you want (or need) to get work out more and get fit. You’re thinking about joining a health club
but you’ve heard too many stories about people who sign up
go one or two times
and never go back. You’re not really sure which type of club to join: a low-cost chain
a more expensive
exclusive fitness center
or a club that caters to only women or men.

Buying and maintaining a health club membership can be pretty complicated
but if you follow these 10 tips
you’ll save money and be on your way to greater fitness.

1. Make a list of your specific fitness needs and wants. Will you be comfortable working out in a large club with both men and women? Will you need access to more than one club? Are you looking for one-on-one personal training services? How often do you think you’ll work out each month? Do you think you’ll be able to keep up your fitness regimen? How much can you afford to pay for a membership each month?

2. Once you’ve identified your requirements
visit health clubs that meet your needs. Get a free pass for each club (at least a one-week’s pass) and workout at each club as often as possible during the free periods.

3. Don’t sign up for a membership at any of the health clubs while you’re using free passes. You’ll be under a lot of pressure from salespeople and managers
and they will tell you that you need to sign up today in order to get discount pricing. Don’t. Health clubs offer discount pricing all the time.

4. When you’ve decided a health club
go back and speak with a salesperson about membership choices. Don’t feel pressured to sign a long-term contract at any health club. Remember that long-term contracts are really installment loans with high interest payments. If you don’t think that you’re going to keep up your workouts
don’t even think about signing one of these contracts. Gather all of the written information about each type of membership
then go home and review it at your leisure. Don’t feel pressured to sign up for any membership at the club.

5. When you’re speaking with the salesperson
ask all of the questions you want. Don’t feel rushed or pressured. Never forget that any contract you sign supersedes any promises a salesperson gives you. Even if the salesperson writes it into the contract
it probably isn’t legally enforceable. The contract is king. Read it carefully before signing.

6. Compare the costs of each membership type
and remember that you should make the ultimate decision based on your own needs
not on short-term discounts that may sound like you’re saving money
but will end up costing you more money in the end.

7. Make sure you fully understand the cancellation requirements of each membership type. Many long-term health club contracts are almost impossible to cancel. A month-to-month contract may be a better solution.

8. Don’t sign up for automatic payments via credit card. If you no longer want a membership
and you’re able to cancel
you may find it difficult to get payments stopped.

9. Keep track of all your payments in case there are any disputes with your health club.

10. If you do cancel you membership
make sure you get the cancellation in writing from your health club.

By following these 10 tips
you will certainly set yourself up for fitness success.

Getting fit is on the minds of most people. However
many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it
something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.

Here a 10 simple tips to help you with your fitness success.

1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength
cardiovascular capacity and flexibility.

2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.

3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.

5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight
a general rule to follow is to eat less and exercise more (both in moderation).

6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.

7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity
not a threat.

8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed
alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally.

9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions.

10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example
don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads
magic potions and exercise gadgets that seem too good to be true (they always are).

For more information and tips on exercise
go to http://www.easyexercisetips.com

It's time to start a Healthy life:
your 7 days program

How many times have you gone to sleep at night
swearing you'll go to the gym in the morning
and then changing your mind just eight hours later because when you get up
you don't feel like exercising?

While this can happen to the best of us
it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices
the better you can customize a nutrition and exercise plan that is right for you. When you eat well
increase your level of physical activity
and
exercise at the proper intensity
you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words
proper eating habits plus exercise equals fast metabolism
which
in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism
strength
aerobic capacity and overall fitness and health. Each time you exercise
your body responds by upgrading its capabilities to burn fat throughout the day and night
Exercise doesn't have to be intense to work for you
but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session
and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch
incorporating aerobic exercise to burn fat and deliver more oxygen
and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.


* Aerobic Exercise -- Pick two favorite activities
they could be jogging
rowing
biking or cross-country skiing
whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching
breathing deeply
relaxing and meditating.

When starting an exercise program
it is important to have realistic expectations. Depending on your initial fitness level
you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week
don't stop there. You should also change your diet and/or eating habits
' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead
I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day

* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats
fish
egg whites and dairy products
fist-sized portions of complex carbohydrates like whole-wheat bread and pasta
wild rice
multigrain cereal and potatoes
and fist-sized portions of vegetable and
fruits

* Limit your fat intake to only what's necessary for adequate flavour

* Drink at least eight 8-oz. glasses of water throughout the day

* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him
I wouldn't be able to write this article
or keep my sanity.

Enjoy life
we all deserve it.

You'll find many more useful information and articles at Health & Vitality - to Enjance Your Life.

Health & Vitality for all your life-enhancing and personal development products. - Visit: >>> http://www.health-vitality.com