Walking For Exercise And Mental Well-Being

Walking for exercise is an inexpensive and popular way of getting a break from the hectic life we all seem to lead. Not only is it easy to do almost anywhere, but it's excellent for both body and mind.

So why do people walk when they don't really need to go anywhere? I believe the reasons are many, such as losing weight, getting fitter, peace and quiet - you name it, everyone will have their own reasons.

But most would say it was to do with getting a trimmer, fitter body, and walking for exercise can do this at all levels. If you are in need of a good workout, a brisk walk up and down a few hilly streets will soon have you breaking out in a sweat.

Just 20 minutes a day will be enough for you to start seeing a difference in no time. Gradually build up to an hour, three or four times a week, with shorter walks on the other days for real improvement in stamina, weight loss and fitness. If an hour sounds a lot, think about it like this, it's only actually half an hour - then you just have to walk home again!

• Start off slowly, then build up your pace, for the last 5 minutes, slow down again.
• A brisk pace is one whereby you can just about hold a conversation - but not able to sing!
• If you are not breaking into a sweat, you're not going fast enough.

The mental benefits of taking a walk have been well researched and documented for decades. That is why mental health specialists recommend walking to many of their patients as part of the treatment for depression stress and anxiety. Stress is a major problem, and can creep up on someone without them noticing. Which is why taking time out from everyday life can only be a good thing, and walking for exercise also allows the body to relax a little and de-stress.

To achieve this, there is one more thing you have to do, and that is - leave the phone behind, otherwise you'll be distracted by calls and emails, and probably even more stressed than you were before the walk!

The positive effects of walking for exercise and mental well-being, are indisputable. Of course, the only way to really benefit from it is to get out there and start walking. What are you waiting for. Enjoy!

Lots of tips and information on walking for exercise, fitness and weight loss for the over 50's. Find out more at http://www.walking4exercise.com

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The Ultimate Workout Guidelines for Beginners

Hiring personal trainers when starting a workout program helps you in achieving your goals of stronger muscles and a more physically fit body. Personal trainers motivate you to work hard on each routine, give you advices on how to properly execute your exercises and even help you out in planning your meals. But since not everyone can hire a personal trainer, some people opt to have personal training from home and do everything on their own- including the fitness program that they are going to follow and their schedule. For people who have already tried doing this before may find the job easy, but beginners may find this difficult. Here are some workout guidelines that beginners should consider when planning to have personal training from home:

1. Know your strength and your limitations
Before starting any activity, even in the usual activities that you do, it is important to assess your abilities. Knowing your strength and your limitations or weaknesses help you determine which exercises are appropriate and which are not. But knowing your weaknesses should not stop you from doing something that you think you can't do. Though you might not be able to do it at the start of your program, you will definitely develop the skills that you need to finally overcome your weaknesses.

To assess your strengths and limitations, get a baseline data by doing some preliminary exercises. If you want to test your cardiovascular status, get your pulse rate after walking 1 kilometre. If at the end of the program your pulse rate goes down, this means that your program is working. If you want to test your flexibility, measure your reach. Do this by sitting on the floor with your legs apart and slowly bend forward with your arms outstretched. Mark the spot your arm touches and measure the distance from your hips to this spot.

2. Set your goals and Plan your routine.
Now that you have already identified your strengths and weaknesses, you can now set your goals. Do you want to lose weight? How much weight do you want to lose? Do you want to build your arm and abdominal muscles? How do you intend to do this? Make sure that your goals and activities are designed according your strengths and that they intend to improve your weaknesses. Set your own schedule so that you won't be pressured in doing your routines and it is important that you plan the duration of each activity. This helps you create a balanced routine and help you prevent undue strain and fatigue.

3. Prepare your Tools and Start your Routine
This is the most exciting part of your fitness program. Prepare the tools that you would need in accordance to your planned activities. If you plan to do arm exercises, you can get a pair of dumbbells with the right weight. Don't choose too light or too heavy equipment. Too heavy equipment can produce muscle strain while too light won't help you achieve your desired outcome. After preparing your tools, you can now proceed to the real action! Do each exercise properly and do them as you have planned.

4. Keep Going
As you continue your fitness program, it is important that you monitor your progress. This is where baseline data come in. Compare your actual parameters to your baseline and determine whether you need to change your routine or improve on it.

Personal training from home needs constant planning, execution and evaluation. You should not stop from doing your routines, but it is important that you evaluate each of them once in a while to determine whether you have improved on your strengths and weaknesses or not.

The Fit Fem Studio can get you in shape in the privacy of your own home. With the studio's in home personal training Long island, women can lose weight without going to the gym. The at home personal training is highly effective and adequate.

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The Most Ideal Approach To Lose Weight

The most ideal approach to lose weight can vary from one individual to another to some extent, but there are some standard denominators that will work for every person.

The basic thought is to take in fewer calories than you burn. It sounds pretty simple, isn't that right? And the fact of the matter is that it is not that hard to do but you do need to know how to do it.

As might be expected, if you have any health issues you should always speak with your doctor before you begin any eating regimen or exercise plan. It's a great idea, and will generally improve your total health, help you to lose weight and get in shape, but that doesn't mean there is no risk if your health is already compromised.

The most ideal approach to slim down is to recognize where you can begin making some simple changes in your everyday life. Instead of attempting to make huge changes all at once, why not focus on one little change at a time rather?

By doing this, it will pose no difficulty to make these changes permanent. Thus, what is the one biggest issue you have with your diet? Do you drink too much pop or put too much sugar and cream in your coffee?

If that is the issue, why not simply reduce how much you drink every day? Something so simple can make a difference. Will it have all the effect and help you to lose weight? Possibly not, but weight loss should never be considered a short-term, or a temporary fix.

Rather you should think about all these progressions as only one piece of the weight loss riddle. By making one minor change at once you can get where you need to be but it will take some time.

You can use this same approach with your exercise too. Instead of attempting to go hardcore at your gym, you should just add a little exercise to your day by day routine.

It is easier to stick with small, simple changes than engage in major tasks. If you stay with it, you will get the changes you need and you will be able to lose weight and maintain the weight loss.

Also, make sure you drink more than enough water and get more than enough sleep. By keeping your body hydrated you are allowing your metabolism to work at its best. You can likewise flush a lot of toxins out of your system provided that you continue to drink a lot of water.

For most people, it is advised you drink 50% of your body weight in ounces of water each day.

Ultimately only you can choose what the most ideal approach to lose weight will be best for you. We are all different and we have our own traits and characteristics that will make one path easier than one another. But these tips may give you some place to begin with your fitness endeavors.

Did you find this article useful? If you are intrigued, for additional informative weight loss articles, visit http://www.weightlossanalyst.com

Learn how to lose weight and dramatically improve the overall quality of your life, naturally, without the use of medication and without any side effects.

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Best Calorie Burning Exercises

Perhaps the most important thing to consider when choosing an exercise program is to find something that interests you and that you enjoy doing. The reason for this seems obvious: If you don't enjoy the activity (no matter how many calories you burn while doing it) the chances are pretty good that you will quit doing it before long. Naturally, you want to spend your time doing something that will improve your health and fitness but you also want to have some fun while you are at it.

Perhaps you have started some activities in the past that you thought might work but they just didn't quite meet your expectations or garner your interest and they were quickly set aside and forgotten. While many people enjoy hitting the gym and spending time on the machines to accomplish their workout goals, others can not bear the thought of doing that regularly to stay in shape. That's fine because there are a lot of options when it comes to finding the right exercise for you. Is it possible that you are one of the thousands of individuals who love to lace up a pair of boxing gloves and work out with a sparring partner or a punching bag?

Maybe cycling is the thing that gets your blood pumping and your heart racing. Does hiking the hills appeal to you? Many people have found the answer to their workout dilemma as they have discovered hiking to be not only body slimming and strengthening but also deeply fulfilling. It is estimated that a whopping 530 calories can be burned in an hour as one maneuvers a trail. That isn't too bad especially when you are enjoying yourself in the process. Hiking is one of the great cardio vascular exercises that help to build endurance and strengthen core muscles (along with thighs, calves, and back). Then, there is the scenery to be enjoyed while hiking which undoubtedly beats watching other sweaty bodies at the gym or some uninspiring television show on the big screen.

The fresh air is another boon to the feeling of well-being that we all desire. One does not have to be in tip top physical shape to start hiking. Much to the contrary, it is something that almost anyone can do. As with most other forms of exercises, it pays to start slowly and work up to a pace that is agreeable to you. The rest will come naturally.

Nancy Smith is one of the owners of RobbinsSports.com, an online retailer specializing in basketball backboards and punching dummies.

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Exercise For All Seasons Of Life

As we mature in years there are a number of things we tend to outgrow. Exercise is not one of those things. Exercise is one of the first things we do after we're born by continually moving our little bodies as they begin to grow. It's one of the things we require when we are children in order to develop strong, supple active bodies. This need stays with us throughout our lives and helps us in ways we may not even be aware of. Besides burning the calories that tend to become an issue for many as they age, exercise also allows us to tone our muscles, improve our endurance and combat the stress that is a constant companion to many of us. Why is it then, that something so important to us and so beneficial to our well being is shunned by a great many people?

For those who have only managed to accomplish a very minimum of physicality in their lives, exercise may sound overwhelming. They hear about marathon runners who pound the pavement mile after mile and individuals clad in their cycling jerseys who rack up many dozens of miles on their bicycles routinely. They hear news stories about people getting in great shape by putting on a pair of boxing gloves and working out and they cannot even comprehend how they manage to do such things. The thing is, not everyone has to exercise to the extreme in order to reap the desired benefits. The body is an amazing instrument and by starting out slowly and sticking with it, most people can accomplish far more than they ever dreamed possible.

Our bodies can stretch and perform in wonderful ways when we take the necessary steps to make that possible. Several states sponsor senior games each year which draws people from throughout the country to compete with others in a wide array of various sports. One such venue is held in Northeast Ohio and attracts some 11,000 participants who compete in over 20 different sporting events. Not only do these individuals improve their bodies, their mental awareness and their dispositions, but they have a great deal of fun doing it. Not wanting to be part of the two-thirds of Americans who are overweight and much too sedentary, they make exercise an important part of their lives each and every day. Many of these individuals will tell you that they haven't always been considered an athlete and that at some point in their lives they made the decision to get on the exercise wagon to improve their over-all well being.

Many started out very slowly, walking only for 5-10 minutes each day and then working up to longer and longer walks. Lots of these people will tell you that they found it much easier to begin an exercise program and to stick with it if they had friends who would join them. Time tends to go by quickly when you're visiting with a friend as you are walking. No matter one's age it's good to remember that you are never too old to begin to exercise your body. You will notice wonderful changes and abilities you did not realize you possessed when you make exercise a part of your life.

Nancy Smith is one of the owners of RobbinsSports.com, an online retailer specializing in basketball backboards and punching dummies.

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Simple 5-Step Plan for Healthy Exercise

When it comes to exercise and "working out", there's much to choose from, and much to be confused by!

One critical concept we must never forget is that "Motion is Life". Our bodies love to move, and our brains thrive on movement.

This is about physiology and function, not weight loss and the size of your jeans. When we move our bodies, especially when we fully move key areas like our spine and hip joints, a very powerful stimulus known as proprioception is generated. This is movement neurology.

Proprioception is fuel for the brain. Yes, your brain, and everything it's involved with, functions better when it's receiving sufficient proprioceptive input.

So, we need to move. Get it?

OK, but, "how?"

Here's a very simple overview of how to make motion a very regular part of your healthy lifestyle. If you're training for the CrossFit Games, or an ultra-marathon, well then, this list probably won't cut it for you! This if for the rest of us who just want to feel good, look good, and "function good".

5 Ways to Incorporate Movement in Your Life:

1. On a daily basis, do some type of easy, low-intensity, steady-state movement. The goal here is not to reach your maximum heart rate or burn a certain number of calories. It's to move in an easy way, generate some brain food, stimulate your joint receptors, de-stress, etc.

Walking is ideal for this type of regular movement. Humans have walked since, well, since we were humans! We should be able to walk, safely, with good posture, and good balance, throughout our entire lives.

If you can do so while keeping your heart rate in a nice, low, non-stressed range, then easy jogging, cycling, swimming, stand up paddling, kayaking, etc. can be nice, easy, steady-state movements for you, too.

2. Once or twice each week, add some "bursts" to your cardio-type exercise for "training" purposes. This challenges your body in a different way, more effectively trains your cardiovascular system than old-school cardio, and improves your overall metabolic efficiency, thereby helping you burn excess fat more easily.

Examples here are sprinting, hill running, and bursts of "sprints" while doing just about any other type of cardio exercise - cycling, stand up paddling, rowing, and even on some cardio machines, like the treadmill and elliptical.

When you're doing this for training purposes, the work out itself is brief. For example, you may do ten 100 meter sprints with a minute of walking in between and be finished with that workout in 15 minutes, including your warm-up.

Another way to incorporate the concept of "bursts" is to play certain sports that are inherently based on bursts of activity followed by short recovery periods: soccer, hockey, basketball, football, tennis and other racquet sports, and so on.

3. Two or three times each week, lift heavy things. Yes, this means do some resistance training. Join a gym, hire a trainer, take a boot camp, or do it at home. Nowadays, you really don't 'need' to join a gym, unless that floats your boat. There are many fantastic choices readily available now to help you get a great work out in at home.

When you challenge your muscles by moving through some full range of motion (functional movement patterns) with some added resistance, you create lean muscle mass (not bulk) that helps you burn fat more effectively... and look better, more fit, and more toned. It also helps your posture, balance, and protects your bones for years to come.

4. On a daily basis, do something that challenges your body to move outside its 'rigid' comfort zone! In other words, stretch regularly, do some "spinal hygiene" exercises (stretch and bend in a way that moves all 24 of your vertebrae!), and postural exercises. I'd also recommend adding like yoga on a regular basis.

When it comes to movement (and flexibility) the saying "use it or lose it" is really quite accurate!

5. Play. In addition to your "work outs" and "training", add plenty of fun things to complete the picture of a healthy, active lifestyle. There are countless examples. Any type of active play with your kids is an excellent place to start: bike rides, jumping on a trampoline, swimming, playing catch, hula-hooping, jump rope, going tubing, etc.

Maybe you enjoy playing golf, or skiing, or hiking, or white water rafting, or skate boarding, or surfing, or mountain climbing... whatever it is you do for fun! It's all good! There are plenty of fun ways to incorporate movement into your lifestyle.

So, there it is. An easy overview of how you can incorporate a variety of movement into your life and create a healthier, happier brain in the process!

Dr. Colleen Trombley-VanHoogstraat ("Dr Mom Online") is a popular authority in Natural Health & Wellness. Her unique perspective of the science of Wellness provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, visithttp://www.DrMomOnline.com and be sure to request your free "Top Nutrition Tips" report while you're there, and check out her available books at http://amazon.com/author/drcolleen.

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How To Build Your Body: Food and Exercise

Going on the web and researching the right way to build your body, or bodybuilders, fitness tips, body fitness, fitness and the right diet for achieving the right body form, you will learn that there is a system. You have to do it right if you are to achieve the shape and build you want. This means you have to exercise right, eat right and rest. Simply going to the gym and increasing your food intake will not do the trick. There are certain protocols and plans to be followed. These plans may vary from individual to individual but the basic principles remain the same. You need a balanced diet, strength training, cardiovascular workouts and stretching. All these have to be incorporated in the right quantities for your plan to work.

Eating a balanced diet

The reason most of the world is obese and exceptionally unfit now is the junk food that we eat. Fast food restaurants and supermarkets sell fried and processed foods that do nothing but increase the calories and lower our health rating. The best and most sustainable way of achieving body fitness is to have a healthy diet, continuously. This means that you have to include all the big body building blocks in your diet. Proteins, carbohydrates, healthy fats, vitamins and minerals. You have to put an end or at the very least limit how much fat and sugar you take in. Try and eat as much natural produce as you can. This means vegetables, fruits and nuts. Whole grains and the healthy kind of meat, white, and lean proteins. The fresh produce will serve as your source of vitamins and nutrients. These keep your body functioning efficiently. Additionally, the fruits and vegetables contain some antioxidants that go a long way in protecting you from free radicals that have been known to cause health issues. Including whole grains in your diet means that you will at the very least have enough energy for exercise required to achieve body fitness. Furthermore, whole grains are good for your heart, unlike fried and processed foods. Bodybuilders want to build muscle above all else. For this, you will need lean proteins. This includes meals such as fish, poultry, soy products and lean beef. Eating lots of lean protein before and after your fitness sessions will keep you energized. To keep your body hydrated and to flush out most of the toxins you ingest, drink plenty of water. Keep a bottle near you. Drink water all day long and particularly before, during and after body fitness sessions.

Strength training

This is one of the most important aspects of bodybuilding. You need muscles and that means you need strength training. This involves weight training either at the gym or through using your own body weight. It is highly advisable that you do not overstrain when using weights. Even though your muscles grow when you lift weights that are outside your comfort zones and ones the muscles aren't used to, you do not want to lift too much too soon. This can cause tears to the muscle and other forms of injuries. Not to mention discouragement. You are to gradually increase the weights. Train with what you can stand at first then slowly increase the weight and intensity as you get stronger and leaner. Always be sure to train all the major body parts: your arms, thighs, core, shoulders, hamstrings and glutes. Alternate your training sessions so you do not train the same part twice in a row. You need time for your muscles to heal, this is when they recover and grow.

Exercise for the heart

Cardiovascular exercise is paramount. If you want an all round healthy and fit body, you need to work out your heart and lungs too. This means, aerobic exercises, walking, running and swimming.Swimming happens to be one of the best forms of exercises known to man today. Not only does it exercise the heart and lungs, but it also involves all the major groups of muscles. Taking at least 30 minutes of your exercise routine everyday and dedicating it to cardio is important. You can vary the exercises to target different body parts and to keep your endurance levels up.

For more information on Fitness Body Builders, please visit http://fitnessbodybuilders.com because I will daily update the latest news for customers like you to review, discount and information share with you on the best to help you for build up your body.

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Energise With Exercise

A lot of people will find it hard to believe that exercise will give you energy. How can an activity which depletes so many of your body's stores give you more energy? Well as a personal trainer for many years I can tell you that it really does.

I know if you're tired the last thing in many people's thoughts would be to go to the gym or to go for a run, but if you do go for it you will feel just as energized if not more so than you would if you had taken a nap.

Sadly the world we live in brings us to react to fatigue with a cup of coffee or an energy drink rather than putting on our trainers and off we go. Especially in the mornings, exercise is a brilliant way to kick start your day. I can almost guarantee that you will feel physically as well as mentally better if you start your day with a good breakfast and a workout as opposed to getting up an hour later having a cup of coffee and dragging yourself to work.

If you compare a perfectly normal person who goes to the gym 5 times a week with a sedentary person who does no form of physical activity, who would you say has the most energy?

If we then took this sedentary person and started he/she on an exercise programme it is more than likely to produce less feelings of fatigue and more energy. Exercise really is a wonderful thing with so many benefits. Just the mental boost you get after a hard session is second to none (for me at least)!

Exercise works as a great stress buster, after a long week in work a nice gentle run/swim or cycle is a great way to unwind and take your mind of things. Exercise can be very therapeutic, the happy hormones and endorphins it produces improves our mood a lot.

The science behind feeling energised as you exercise is this:

When we exercise blood flow is increased, our muscles demand oxygen which causes the rate of blood flow to increase to carry oxygen to the working muscles. Oxygen is needed to create energy, so the fact that there is more oxygen in the body will leave us feeling more energetic.

As we know the days seem to be getting shorter, it is definitely getting a lot colder, it can be quite a dark and gloomy time for some of us if we let it. I like to spend my day working hard, getting in a good workout then being able to fit some down time in the night relaxing with my family. I really do feel that exercise helps me to be as productive as possible. If I had a week off exercise it will really leave me feeling lousy, as well as guilty for not exercising.

Being 100% committed to an exercise programme can give you such a sense of achievement and you will make the gym session part of your day rather than the mental 'Shall I' 'Shan't I' mental battle that it often becomes for new exercisers.

I believe that the human body is one of the most mind blowing things on this planet and I firmly believe that it was not designed to sit at a desk or slouch on the sofa all day, it is built to be mobile and to be active.

As a personal trainer I am constantly as active as possible and I fully reap the rewards, you should make sure you do the same.

Thanks for reading,

Richard Clarke

Now you know some vital information which will hopefully help your exercise program and increase your chances of achieving your goals. I am an elite personal trainer, fitness business coach, published sports scientist and fitness professional from Swansea in South Wales. For more information from me on personal training, boot camps, diet and nutrition, psychology, motivation, mindset and many more why not visit: http://richard-clarke.co.uk/

There are many easy to read helpful articles and information which can inspire you to reach your fitness and exercise goals FASTER!

Thanks for reading.

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Exercises For Belly Fat - How To Get Flat Abs

When they first began to appear on film stars and music idols in the late 80s, people had little idea of how to get flat abs. Hence for many years that dream was left to celebrities alone to get six-pack abs. As time went by, celebrity personal trainers began reaching out to people at home to offer them the same opportunity as their A list clients. Today there are countless exercises for belly fat available online all promising to get you ripped abs. Here are ten most effective exercises for belly fat and tips for how to get flat abs.

1. Warm up - It is important to warm up before starting any workout to get six-pack abs, in order to prevent injury. Start with a 30-second jog.


2. High knees - While in the warm up stage, after the jog go straight into high knees for another 30 seconds. To do this workout, lift up your arms while lifting the knees to the waist. Lift with your core and not with the back.


3. Skipping rope - Next, you need to skip rope for another 30 seconds. Since you do not have time to break and grab a rope or you might not have the space to skip a real rope, just use an imaginary rope.


4. Power jump - After skipping, go straight into power jumps. To perform this workout, slightly bend your knees, keep the butt down and then jump up bringing your knees to your elbows. Do this for 30 seconds.


5. Rest - You need to take a 30 seconds rest to cool down. During this break drink some water and breathe through. If you have a heart monitor, check your heart rate and make sure it is right.


6. Oblique jumps - Get back into the workout and do oblique jumps. Open up your legs wide, slightly bend the knees and start to jump bringing your knees to the elbows. Do this for 30 seconds.


7. C-Sit workouts - For the next step in how to get flat abs, go into a C-sit position. Sit on the floor with your legs straight. Out your arms under your thighs, slightly fold the knees, and lean back until your arms are straight. Bring your arms to your core and start to twist the upper body from side to side. Do this for 20 seconds and then start to lift the knee as you do it for another 30 seconds. This is one of the most important exercises for belly fat that you can do.


8. High plank knees - Next, come up to a high plank; keep the back straight and your butt down. Slowly start to lift the knees one at a time, bringing them to your chest. Do this for 30 seconds.


9. Low Plank knees - Do the same thing as in high plank but now on low plank. To get to a low plank use your elbows instead of your palms.


10. Stretch - Along with the workout, stretching is the most important part of the workout. It helps your muscles to heal and recovery while preventing injury. Stretch out you abs by lying down on your stomach then lift up your upper body slowly while keeping your hips on the floor.

Throughout your exercises for belly fat, it is important to keep the core tight in order to really workout your muscles. Always have a bottle of water nearby and maintain your form. Do this work out three times a week, skipping one day each time. This is how to get flat abs.

You can find much more information on how to get a 6 pack fast by visiting my website. There you can find specific information on targeted exercise routines and proper nutrition.

You can find it at: http://www.Workout-Routines-For-Men.com.

TL Kuhn is owner of TLK Online Solutions. You can be sure that all of the products that I promote have been carefully researched and are of the highest quality.

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Physical Therapy Exercises for Balance

As a physical therapist, we understand that good balance is a foundation for all movement activities as well as functional activities. In physical therapy, we strive to maximize a person's quality of life by focusing on several categories including strength, posture, mobility, gait and function. Having good balance, is the foundation for each one of those categories. By performing balance exercises, you help to strengthen the appropriate muscles in your lower legs that are needed for movement activities. Having an aligned center balance point helps the individual to have an upright posture which reduces friction on the joints, thereby decreasing pain in the joints and surrounding muscles. Balance training is the key to having good posture. Equilibrium exercises also help to enhance mobility. By having a good balanced base of support, the extremities are able to produce force and complete the tasks efficiently. Furthermore, having to balance is critical for gait. When we walk, we spend time balancing on one foot during the stance phase of walking.

Consequently, practicing balance exercises for standing on one foot is essential for maintaining stability while walking. Balance training is essential to perform before starting a stretching program. Stability exercises will help you stay grounded while you reach out to touch your toes or reach back behind you to stretch the back. Many stretching positions can put you in a position of being off balanced. That is why it is essential to practice equilibrium routines before you start to stretch. Finally, having good stability is critical for all functional movements including our activities of daily living. We all need balance skills for reaching overhead into a cupboard without falling backwards. Additionally, moving from sitting to standing requires stability so that we do not fall forwards when we get up. Going up and down stairs also requires balance abilities to maintain proper momentum and to keep from tripping and falling. As physical therapists, we know that good balance is a foundation required to perform all these movements.
Physical Therapy Exercises for Balance

In physical therapy, we apply balance activities to most of the exercises that we have our patients perform. For example, to increase balance skills, or to build strength and core muscles as well as help those sore shoulder muscles heal, we can add standing on a soft or uneven surface while performing shoulder strengthening exercises. To help build muscle strength that supports arthritic knees, we often train the hamstring and quadriceps muscles to perform strengthening exercises while on a balance board. The added challenge of imbalance enhances strength and balance abilities at the same time. Additionally, in therapy we make sure to challenge our postoperative hip and knee replacement folks with their balance during walking. We often add obstacles like stepping over cones or on and off different size steps to advance coordination, proprioception and stability. Who says physical therapy can't be fun?
Physical Therapy Exercises For People With Balance Problems

Some of us Physical Therapists have gone on to specialize in patients who have balance problems and dizziness issues. Our specialty is classified as Vestibular Rehabilitation Therapists. We work with individuals specifically on foundational balance routines and exercises to eliminate vertigo. In Vestibular Rehabilitation, we instruct patents in detail how to find their balance, how to use proper balance techniques when walking and moving. We evaluate each individual and determine which equilibrium exercises are suitable for their recovery. One of my greatest joys is to watch the journey of folks going from a history of falling and having a fear of falling to applying specific balance techniques and exercises which lead them to a life of stability and higher quality of life.

The author is a licensed Physical Therapist who specializes in balance and dizziness disorders. The author has developed the Exercise For Balance DVD for you to learn the specific balance techniques and balance exercises needed to improve stability, prevent falls and enhance your fitness regime in the comfort of your own home. For the price of one copay you can have an expert balance trainer lead you through a balance program that will strengthen your balance abilities and take you to the next level of fitness or sports competition. For more information, see http://www.exerciseforbalance.com

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The Best Workouts to Lose Weight

Do you want to lose weight forever? Do you want your favorite dress to fit again? The most effective and -unfortunately - unavoidable way of this is workout. With regular training you will shed those extra pounds that have been bothering you so far and you will get the body shape you have always wanted.

The modern - hectic - lifestyle is the major cause of uncontrolled weight gain. More and more people are affected by obesity. In this article I would like to show you those forms of exercise which can help you to be stronger, to live a healthier, longer life.

Everyone wants to look good and be attractive. Weight loss is a necessity in this fast-paced world. Lots of people are interested in that diet or exercise is the better - easier and faster -solution for weight loss. The answer is this: you will need both of them.

Losing weight is a dynamic endeavor, which requires a combination of a controlled healthy diet and a well structured workout, which will assist you to lose the accumulated body mass easily. You have to establish a schedule for your exercises and you also have to create a meal plan. Patience, persistence and discipline are the things that you need to succeed in this endeavor.

These are the workouts that I recommend to you:

1. Running: This is a really simple method for managing your weight. The only tool you will need is a pair of comfortable running shoes. Unlike other techniques, this workout doesn't require a trainer. You can do it at your own pace, but you will have to be persistent. Running will help anyone who is ready to invest time and energy in order to be healthier.

2. Aerobics: This type of exercise increases the rate at which your heart beats and stirs all the muscle groups in your body. Hence, you can burn extra calories within a short duration of time. The aerobic exercises make your legs and hips more flexible.

3. Riding a bicycle: Cycling can seem too childish to many people, but it is a pleasurable method for getting rid of those extra pounds. You can use a normal bike and cycle outside or a stationary bicycle at the local gym. I prefer the first one because of the fresh air and the sunshine.

4. Jumping a rope: If you are out to improve your coordination while burning extra fat, this is the best workout for you.

5. Playing team sports: If you play team sports such as basketball, football, volleyball, lacrosse, hockey, you will burn fat while having fun with your friends.

Generally, you have to do activities which will cause faster heart beat - such as jumping, swimming and cycling. They can help you to burn redundant fat and lose a lot of weight fairly quickly. But the most important is that you have to exercise routinely to achieve success.

My advice for you: try all of these exercises, then choose that one which suits your personality the most. What really matters is to enjoy the time that you spend with training. For spectacular results exercise at least for an hour three or four times a week.

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How to Encourage Healthy Exercise for Children

Almost every day parents and others concerned with our children's health are confronted with the fact that we are allowing our children to become unhealthily overweight. Now, that hurts. It is difficult to accept such blame, but the time has come to be serious about the facts. Statistics are easy to find on the internet. Just Google, "Percentage of Overweight American Children." The facts are frightening; yet the numerous reports confirm the reality.

Approximately 20% of our children between five and seventeen are overweight. Even more startling is the report that one fourth of our children, ages two through five are overweight or obese. How can this be so? It wasn't a problem thirty years ago. Is there something wrong with the food we buy for our children today? Probably not. Although wholesome food is one of the issues in overweight, especially in socioeconomically deprived areas, food is not the issue to be discussed in this report. This is all about the "sitting syndrome" that has taken over the children and their parents. And we the adults have created this problem by example.

We are obsessed with our electronic goodies, and children emulate us. In an effort to provide our children with all the electronic equipment that they must have to keep up with the electronically changing world, we have forgotten just how valuable exercise is to health. Unless P.E. is required of a child, all of his or her free or even classroom time will be spent on the computer or cell phone. At home the schedule is filled with T.V. until time for homework. Then the computer demands attention for research or classroom work, sometime between the inconceivable time spent sending text. There is nothing wrong with any one of these gadgets that we all love, but it is the addiction to them that throws a child into the "sitting syndrome."

Caretakers, teachers, and parents must work together to pull children away from their electronic goodies. If it takes jumping rope with the children, we have to set the example. Exercise is not necessarily expensive. Adults in charge can organize activities, such as dodge ball, kick ball, basketball shoot-outs, tag football games, and hopscotch. Adults can encourage team sports. The competition creates excitement, and the exercise burns calories. Playing games is second nature to children, but they have been redirected to a chair or the sofa. It is our obligation to bring back children at play. When we do, we help save our children from diabetes, high blood pressure, depression, and anxiety. We help them improve their academic performance. And we help ourselves stay healthy while getting involved with the children.

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Workout Motivation Tips

One question I get asked a lot is "how do I get motivated to workout"?

Maybe you have 6 or more months til your wedding, but you still can't get yourself to the gym. How do I fix a lack of motivation?

Most times when people ask me how to get motivated to work out and lose weight, they have already tried to start some kind of regular routine, but just fell away from it. There are various reasons the exercise gets put on the back burner. For most people, life just gets busy with work, kids, or relationships, and by the end of the day feel like they have no time or energy to work out.

Sound familiar? I thought so. But what is it that makes some people workout practically every day, while others can't even squeeze in one workout a week?

Well first you have to find what drives YOU! What motivates some people may not work for you. If you have a wedding approaching, envision looking and feeling amazing in your dress. Think of this each time you feel like you don't have time to exercise that day. When you are working towards something that is important to you, you will make time for it.

Maybe you have kids and you want to be healthy, strong, and energetic for them. Wanting to better yourself for others is also a very powerful motivator. But again, this has to be something that really drives you and is important to you.

Next, you need to make a plan and understand what it will take. One thing I see a lot is people wanting instant results without a plan. Think of it this way, most of us have had anywhere from 5 to 20 years of minimal exercise and poor eating habits, but expect to undo all of that overnight with minimal effort. If you expect this you will be disappointed. It takes time and sticking firmly to a plan to see the changes, but if you work hard you will see amazing results!

Lastly, I want to say if you can get through the first part (sometimes the hardest part) by sticking to a good exercise and diet plan, you will see amazing changes in your body! From this point on, the motivation gets much easier. You have visibly seen the results of your hard work and dedication, and that is what drives you to keep going now. So if you can find the inner reason that drives you to want to be healthier and lose weight, you will find yourself prioritizing your workouts and exercising more.

In short, find that one thing that keeps YOU going, be dedicated, and know that you can achieve great results!

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Can Exercise Help in Preventing Diabetes?

It is said that diabetes is the fastest growing chronic disease in Australia. Obesity, sedentary lifestyles and lack of regular exercise puts many adults over the age of 45 under the risk of getting Type 2 diabetes. Overweight adults or those who have a history of diabetes in their family will more likely be diagnosed for Type 2 diabetes. When your body loses its ability to convert the glucose in the blood into energy, sugar gets stored in the body and it leads to diabetes.

If you are over 45 years and lead a sedentary lifestyle, it is better to get yourself checked for diabetes. Diabetes is not a painful disease and you might not take it seriously in the early stages. But over time, if you do not take preventive measures, you might develop complications. When blood sugar rises to abnormal levels, it can affect the nerves, the heart, the eyes and even the kidney.

How Does Exercise Help a Diabetic?
The good news is that up to 60% of the Type 2 cases can be prevented if you lead a healthy and active life. You may be susceptible to diabetes because of reasons beyond your control like hereditary reasons or family background. But one thing which is under your control is physical exercise as a means to fight or delay the onset of diabetes.

It is said that accumulation of excess fat on the waist is linked to insulin resistance which is a very important reason for Type 2 diabetes. Even if your BMI (Body Mass Index) falls within the normal range, your abdomen fat is a matter of concern. If you are a man and measure more than 40 inches around your waist, you have to exercise to lose the excess fat.

Regular physical exercise plays an important role in controlling the glucose level in the blood. This is because while exercising vigorously, the muscles use up the glucose or energy. If you have cholesterol problems, exercise will reduce the level of bad cholesterol in the blood and increase the good cholesterol level. You can take up aerobic exercises, stretching and exercises that improve your agility. Such exercises will bring down the blood pressure and blood sugar levels and in turn prevent diabetes.

Regular exercise
Whether you are a working professional or a stay at home mom, you must make exercise a part of your daily routine. Before you begin your exercise schedule, it is better to consult a doctor to check your fitness level. If you are pregnant or have suffered from a stroke, you may not be advised to carry out certain exercises. If you have diabetes, you might have to avoid certain exercises to prevent diabetes related complications like hypoglycemia.

There are many ways to exercise safely. You can start with moderate physical exercise for at least 30 minutes a day and five or more times a week. Moderate exercise refers to physical activity that helps you break into a sweat. It could be climbing the stairs instead of taking the lift, taking a brisk walk around a park, or spending some time walking or even mowing the lawn. It is also important to continue exercising even after you have reduced weight. As you get stronger, you can include strength training exercises to your exercise schedule.

High Intensity Work Outs
Studies have shown that high intensity exercises benefit people with diabetes more than low intensity exercises. You can try to carry out short bursts of high intensity exercises like running up a flight of stairs, jogging, running or walking up hill or skipping after consulting your doctor. On days that you are too busy for your routine exercise, you can include these short sessions. It is said that such short bursts of high intensity exercises improves your body's insulin sensitivity. This helps to control your blood sugar. However, it is important that you are absolutely comfortable with the level of physical activity and do not over exert yourself.

Stay Active
You may be active and healthy at the moment but you may face the risk of developing Type 2 diabetes as you get older. If you exercise regularly, you can maintain your weight and you're your blood pressure within normal levels. You can include healthy outdoor activities like trekking, hiking swimming, tennis, even dancing to ensure that you continue to lead an active life. You must make exercise a lifelong habit. Regular exercise not only delays or prevents diabetes but also reduces the risk of heart attack and stroke.

Kya Cassiuss Victoria is a Sydney personal trainer. If you would like to join a Bootcamp Rushcutters Bay class, check it out here.

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The Many Benefits of Physical Exercise

With the growing rate of obesity and health problems surrounding us today, it's hard to ignore the importance of physical exercise. Other than helping us to maintain a healthy weight, it can increase muscle strength and flexibility, promote a positive mood, boost our energy, and have a huge impact on our quality of sleep. These are all common problems we face as a society, yet only a small percentage actually puts forth the effort to enjoy these benefits. If the problem is a lack of motivation, this article should help make it easier to get off your butt and start experiencing the many benefits of exercise immediately.

One of the most popular and obvious benefits of physical exercise is weight control. We are all aware that there are many health risks associated with being overweight. Exercise is a key factor in maintaining a healthy weight. Performing any physical activity requires energy, which causes you to burn calories. The more intense the activity, the more calories your body will burn. If you get all the calories your body needs from the food you eat, your body will not need to resort to burning fat. But if you create a caloric deficiency by taking in fewer calories than you consume, your body will burn excess fat for the energy. Approximately 3500 calories is equal to a pound, so creating a deficiency of 500 calories per day would result in losing one pound per week, four pounds per month, or over fifty pounds in a year. When we think of losing weight, one pound per week sounds painfully slow, but persistence is key.

Another benefit of physical exercise is more strength and flexibility. Being stronger and more flexible not only allows you to do more physical labor, it also results in fewer injuries. Sitting at a desk all day can cause lower back pain, especially if you aren't flexible. By increasing flexibility, you can decrease the back pain you have after a long day at work or in school. If your job requires you to be on your feet all day, you will also see benefits from regular exercise. Your feet and legs will become stronger, which will keep them from getting as sore. These are just a few ways exercise can help influence your attitude and performance at work and at home.

Regular exercise can greatly impact your mood. It stimulates the activity of certain neurotransmitters that affect how we think and feel, leaving you much happier and more relaxed. These feelings can actually become addictive, resulting in an increased desire to exercise on a regular basis. You will also feel better about yourself and your appearance, which will help you maintain a positive mood and improve your self-esteem.

Another very important benefit of exercise is increased energy. Regular exercise can improve your endurance and increase your oxygen intake, resulting in a more efficient cardiovascular system. This leads to improved blood flow, which helps keep your energy and focus levels up, allowing you to do more than you previously could. Another way exercise helps increase your energy levels throughout the day is by improving your quality of sleep. It makes sense that being more active throughout the day would help your body rest better at night. But there is also another reason that it affects your sleep. Exercising raises your body temperature for up to a few hours. As your body temperature lowers, melatonin production is triggered, which causes you to feel tired. So by exercising at an optimal time, around mid to late afternoon, your body temperature will start to lower, and melatonin production will increase right around the time you should go to sleep. You will fall asleep quickly, and get deeper sleep throughout the night, leading to more energy during the day.

Take Action Now: The 2008 Physical Activity Guidelines for Americans recommends getting 150 minutes of moderate intensity exercise each week, or 75 minutes of vigorous intensity exercise. You can break it into chunks, just as long as each session lasts at least ten minutes. A good way to start would be taking a brisk walk or jog for ten minutes at a time, three times a day, five days a week. There are obviously many combinations you could choose, just make sure you are getting in the recommended time each week.

Read more articles like this one at http://www.upspiration.com

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Cardio Exercises for Newbies

There are countless cardio exercises you can use to achieve the results you desire. In this article I will explain some of the best workouts for accelerating fat loss, and keeping it off for good.

Warning: these exercises are high-intensity and will require this thing called "hard-work". Some people seem to have forgotten what that is! If you want real cardio results, you need to WORK HARD.

Okay, enough of the motivational speech... let's get started. Make sure you always dynamic stretch before these explosive exercises to avoid any unnecessary injury.

Sprint Training

Sprints are the most effective high-intensity cardio training exercise you can use. This explosive exercise rapidly destroys fat, and helps you build lean muscle in the quads, glutes, hamstrings, and core.

The best part of sprints is that an entire routine will only take about 15 minutes to complete, as opposed to a 60 minute long distance run.

There are many variaitons of the sprint including traditional sprints, interval sprints, hill sprints, and resistance sprints.

Plyometrics

Plyos are an excellent way to burn fat, build lean muscle, and spice up your routine. These exercises are designed to strengthen fast twitch muscle fibers, and thus increase athleticism and explosiveness.

Some of the most popular exercises include platform jumps, depth-jumps, weighted explosions, jump rope, granny tosses, and horizontal explosions.

Agility's

Most people assume agility training is only for athletes. However, agility's are actually an excellent high-intensity cardio technique. These explosive exercises are designed to increase foot speed and non-linear quickness. Some of the best agility training techniques include ladder drills, cone drills, and hurdles.

Bodyweight Circuits

Yes, believe it or not, bodyweight exercises are actually a great way to improve anaerobic endurance. You will simply combine about 4-5 different bodyweight exercises and turn them into a circuit. Perform each exercise consecutively without any rest. Finish the entire circuit and then repeat it about 3-4 times. This is very challenging, but very rewarding.

Bodyweight exercises will increase full body strength, improve lean muscle mass, and rapidly decrease fat. Some effective exercises you can use within your circuit include squat variations, push-up variations, planks, and mountain climbers.

There are many high-intensity cardio training options you can choose from! These exercises are a great way to spice up your routine and ensure that your body is constantly being challenged. If you're just a beginner then I recommend you start with sprints. This will allow you to build a solid foundation for more advanced cardio exercises in the future. What's the next step? GET STARTED!

I hope this article helpful. For more cardio exercises, visit http://www.cardiotrainingfreak.com/cardio-exercises-for-fat-loss/ now.

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5 Excellent Benefits of Cardio Training

To keep yourself fit and in shape, there are two main types of training. They are resistance training which involves weights, lifting, weight machines, etc. The second type of training is cardio training like walking, jogging,running, aerobics, cycling, and any exercise that doesn't involve weights of any kind. This article will give you some benefits of cardio training.

1. I think one of the best benefits is the fact that you can do cardio training virtually anywhere. You aren't tied to a gym or home gym with your weights, etc. You can take a nice brisk walk or jog anywhere. You can actually do cardio training anywhere at any time. It involves using the larger muscle group of your body which are your legs. Cardio will raise your heart rate significantly which carries more oxygen to your body through your blood.

2. By increasing your heart rate and the oxygenated blood flow, you give yourself more energy. Strength training will break down your muscles and tire you out. Cardio training will not tear down muscles but stretch them out and help them to get definition. You burn away fat but leave muscle where the fat used to be.

3. The increased blood flow will also help to prevent sickness and disease. The increased oxygen can help ward off the flu as well as a cold. It can help prevent diseases like diabetes, cardiovascular disease, being overweight(which leads to many health problems), and the #1 in my book, it helps prevent high cholesterol. Just a brisk walk routine or a jogging routine is enough to help ward off these illnesses and diseases.

4. With the increased activity, elevated heart rate, and increased oxygenated blood flow, cardio training will also help control your weight and drop the fat. You will burn calories with cardio workouts like a barn on fire. because it involves the large muscle groups you will burn fat much faster and be able to keep it away. By burning the fat and calories, you naturally lose weight and can keep it off forever.

5. Last but not least, cardio is just a fun way to work out. You can be outside and enjoying the weather, it is easier to find workout partners or groups. A lot of people are not bodybuilders, but they do enjoy a walk, jog, bike ride, swimming, etc. Therefore it is easier to work out with friends and have fun rather than looking forward to hard lifting in the gym with a bunch of strangers.

It is always good to, first, decide what you want to accomplish. Cardio will not build muscle but will make them more defined. It will help you lose weight and keep it off. Decide how much you want to lose. You might want to consult your doctor before starting a cardio training regimen. It is best to do this for a half an hour to an hour or more a day. 3 days minimum per week but 5 is better to lose the weight faster. The more you do the faster you get your desired results. Also, it is a good idea to have something to eat before working out. Do not stuff yourself but a light snack or meal will keep you from possibly feeling faint. Good luck with your cardio training workouts, and stick to it. If you do lift and want to add cardio, do so after the lifting session and not before.

Until Next Time...

Thanks For Reading,
Scott

I love to work out and I love cardio training. I do lift a bit also but not to keep gaining muscle but just to stay defined. For even more on all phases of mens fitness, check out my new mens fitness membership site at: [http://www.mensfitness4life.com/join] and get a 14 day trial for only $2.95. For a free 7 day ecourse on mens fitness please visit: [http://www.mensfitness4life.com]

Thanks, Scott

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Exercise and the Lymphatic System

Exercise has many benefits. It increases metabolism, tones muscles, improves circulation and joint range of motion (ROM). Whether you are running, walking, lifting weights, or cycling, muscles are contracting and relaxing. Those muscle contractions might just be accomplishing more than you think.

You may or may not have heard of peripheral heart action (PHA), but PHA may be the most important reason to exercise. When a muscle contracts, blood is trapped within the muscle where the oxygen in the blood is quickly used up to convert glycogen into the energy needed for the muscle to contract. When the muscle relaxes, the venous blood is released carrying toxins and acid away and newly oxygenated blood flushed into the muscle.

It is the very act of muscle contractile and relaxation that make up PHA. For example, if a soldier stands at attention for too long, he will eventually pass out. Why? Because, the heart isn't designed to pump blood efficiently through the body alone-it requires muscle movement. Without movement, it is difficult for the venous blood to release its toxins into the lymphatic system to ultimately exit in urine and perspiration.

What is the lymphatic system? Lymph is a clear fluid that rids the body of toxins. Dead cells, fat, viruses and particles of undigested food that seep through the stomach wall, to name a few, are carried away by lymph. With T- and B-Lymphocytes, lymph is one of the first lines of defense for the immune system. The most common example of lymph cleansing is the common cold. Your lymphatic system is hard at work keeping you immune from toxins and disease.

By now you are probably wondering what this all has to do with exercise. More than you would think. By way of muscle contractile, the valves in the lymphatic system open and close allowing the lymph fluid to move the toxins through the body and eventually exiting through perspiration and urine.

One of the most popular methods of lymphatic health exercises is rebounding. By bouncing up and down on a rebounder, you push the fluids against the one-way valves placed throughout the lymphatic system. When these valves open, they allow the lymph fluid into the next chamber. Then as the muscles relax, the valves close until the next contraction.

Nearly all exercise helps to move lymph fluid as it travels through the body, but rebounding is considered the most effective by far. There is another way. An effective and well thought out circuit training regime can give you great benefits in regards to lymphatic flow as well as cardiovascular fitness.

Developed by Dr. Robert Gajda, a former body building champion, The PHA exercise system can answer all your fitness needs: strength and conditioning, cardiovascular fitness and lymphatic exercise. The PHA, designed for the more experienced exerciser, should be used with caution. If you feel any pain or become light headed, stop immediately and call your physician.

The system is based on sequencing multiple sets of three to four exercises per sequence. Each sequence starts with a primary exercise, (some examples: squat, bench presses, leg presses, jumps, military press), a secondary exercise, (some examples: lat pulls, rows leg extensions, hamstring curls, hip extensions), a recovery exercise (abdominals, low back, calves, tibialis) and isolation exercise (biceps, triceps).

Perform each sequence in order then repeat one or two times depending on how many sets you want to perform before continuing on to the next sequence. (I recommend starting with one or two sets of each sequence and no more than four sequences per workout). Perform no fewer than 10 and no more than 15 repetitions per movement. As your body adjusts to the system, you will be able to work in any rep range needed depending on whet your goal is.

Sample sequences: Squats, Lat Pull, Spinal Extensions, Tri Push Down.
Bench Press, Hamstring Curls, Calf Raises, Dumbbell curls
Military Press, Leg Extensions, Dorsiflexion, Tri Extension
Leg Press, Seated Rows, Abdominals, Bar curls

Along with the terrific health benefits that can be derived from using a PHA, this system can bring a welcomed change when you're looking to spice up your program.

Remember, the sky is the limit. With a little imagination, peripheral heart action can take your workouts to the next level. Always check with your doctor before starting this, or any exercise program.

Robert Bresloff
I offer a full scope of fitness solutions. My Total Fitness Concepts Exercise System deals with rehab, sports and otherwise, strength and conditioning and wellness.
No website as of yet.

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Some Exercise Mistakes You Need to Avoid

A lot of people are prepared to commit to their workout plans just to achieve the fitness goals they want. However, many also lose hope and motivation easily because of the lack of successful results even after several months of exercising. While getting a good and toned physique requires time and proper exercise, you also need to assess your fitness plan carefully to ensure that you're doing the training right. Here are some exercise mistakes you need to avoid to help you improve the effectiveness of your workouts.

Doing everything but exercise at the gym.

Sure, it's ideal to socialize when you go to the gym or even do your routine run every morning at the nearby park. However, if you focus too much on the socializing, you may soon realize that you are not really doing that much hard work. Keep the conversations to a minimum and limit your other activities when you go to the gym. You can always socialize later on after your workout, or even concentrate on reading your favorite book after you're done using the exercise equipment.

Not stretching or warming up.

You don't just prepare your mind for an intensive workout ahead. More than anything else, it is your body you need to prepare for a physical activity. Even when you are tight on time, make sure to do some stretching exercises and warm-up routines to keep the blood and heart rate pumping. This is also ideal to avoid muscle injury and the usual muscle soreness after you exercise.

Getting stuck with your old routines.

Been feeling too lazy to work out lately? It's not only about the lack of motivation; it may also be because you're starting to lose your interest because of the repetitive routines. Anything that you do repetitively every day can surely become boring after some time. To ensure that you are getting the most out of your workouts, make sure to challenge yourself every time. Change the kinds of exercises you do, or even opt for heavier weights or more reps. Introducing variety to your workouts does not only help you keep the interest alive; this can also help your body avoid hitting a plateau in your fitness journey.

Not eating properly before or after working out.

Investing in proper nutrition is very essential to help you achieve your fitness goals. You may be able to do your workout routines, but this only lasts for a while if your body is not properly fueled. Take time to assess what your body needs depending on your goals. Your workout nutrition can be dependent on your particular body type, your fitness goals, and what works well for you. This includes planning the types of food you eat, amount of serving, and even the time ideal to consume the food.

In order to maximize the effectiveness of your workouts, get started on assessing your fitness plan and changing those exercise errors you usually make.

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The 5 Best Leg Exercises

1.) Squats- These are great for developing hips, glutes, quads and hamstrings strength. Also if you are bearing a load they are very beneficial in developing core strength, stability and upper body strength. There are many great variations to the squat. Professionally, I recommend people master the body weight squat and the technique before progressing to weighted squats. The next progression in my opinion should be the front squat as that is most functional. Back squats are good too but not absolutely necessary like many power lifters and extremists might want to claim on their t-shirts and Facebook walls. I'll write an article soon on the reasons why and why not to do back squats.

2.) Dead lift- These are a tremendous exercise for developing the posterior chain muscles and the entire lumbo-pelvic-hip complex, and they can be done with barbell, hex-bar, dumbbells or kettlebells. The heavy barbell deadlift is another great movement that is unfortunately over emphsized by many power lifters and extremists. All things in perspective, folks. Learning this movement requires proper training and doing it a barbell may not be for you. You can do it just fine with dumbbells and kettlebells, both of which are my preference when it comes to function and posture. Most my clients perform this movement with light/moderate weight for their body type and we move slow, controlled with proper posture position and core brace. Seek some help from a qualified professional on these folks. And be a student.

3.) Stiff Leg Dead Lift- I recommend these specifically for developing the glutes, yet it has similar benefits as the regular deadlift. All things pretty much the same except their is less bend in the knees. Note that the knees are no straight or locked, but they are stiff. Another name for this is the Romanian dead lift. A great variation and one I use quite often in my practice is the single leg romanian dead lift. Incredible for developing balance and strength in the lower body and core!

4.) Lunges- An excellent movement for training our body unilaterally (one side at a time). Lunges are imperative for every routine. They work on glute, hip, quad, ankle and core strength/stability. My recommended lunge is the standing reverse step lunge. Often time people do a forward step or walking lunges, but without proper training and technique this is a recipe for injury. There is less risk in a reverse step. Furthermore, being able to hold the lunge position for a length of time is vital. Practice static holds and train your body to be strong in that bottom position of the lunge.

5.) Supine Bridges (hip extension)- these can be done on the floor or on a swiss ball whereas swiss ball bridges are the progression. Supine hip bridges are great for improving glute strength and teaching hip extension. This exercise is a must for those people with tight hip flexors, which with 90% of Americans having "sit down" jobs makes this movement even more of a priority. Sitting for extended periods of time will cause short and tight hips flexors.

These five workouts are my Top picks for the best lower body exercises. Do not replace these lifts with anything, but you certainly should add your favorite auxiliary lifts to go along with them.

Your exercise program should be based upon your body's own specific needs after a careful biomechanic assessment, best done by a fitness professional. And due to technology these days, working with someone like me even if you are out of town is still effective through video analysis.

http://www.rexcausey.com

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Rex Causey is a leading authority on holistic health and fitness living, an Author, Speaker, Private Trainer and Fitness Coach. He holds a Bachelor degree in Exercise Science (w/ Physical Education certification) and minored in athletic coaching. He is a certified strength and conditioning coach, certified TX Physical Education teacher, specializes in science based functional exercise, and has been a personal trainer, nutrition consultant, sports coach for 7 years.

Rex is married to a beautiful woman, has three rowdy boys and enjoys basketball, good food, power lifting, and spending time with his family.

You are encouraged to share his info and articles with friends and family.

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