Trivia advice: Exercise

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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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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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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.

Alice D. Kennedy, owner of ADK Marketing, encourages healthy exercise through basketball play. Click here to see the top-quality basketball equipment we offer: [http://www.sports-goals.com]. Make someone happy with a new basketball or a teaching pair of dribble gloves. Put in a complete basketball system and invite your neighbors for a friendly shoot-out. Shipping and handling are included in the price of all of our products. It is our pleasure to serve our customers well.

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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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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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How Diet and Exercise Dictate Your Weight

We've all been through the diet and exercise process at least once in our life and it is always the same - once in a while the sight of our own body in the mirror, seems to appear wrong. What we actually all miss to see is the hamster wheel we've gotten ourselves into, when first starting on the body-cult-situation. Well, by now it's probably to late anyway, but there are some facts that you should not miss, when thinking about which diet to try out next; or before planing to sign up for yet another gym.

When it comes to losing, gaining or maintaining weight, the two most important aspects to take into account are diet and exercise. Some lucky people manage to lose weight by only doing one of the two but, for the majority of us, when it comes to weight control, diet and exercise go hand in hand. This is actually not such a bad thing, given that exercise is known to improve mood, where, as we all know, depriving ourselves of our favorite comfort foods, has no such magical effect.

So, why is exercise so important? Basically, it works like this: What you eat will be used to fuel the body. Your energy levels are determined by how well fueled you are. Your activity levels decide how much fuel you use and regular exercise ensures a well-balanced metabolism, which burns up the fat you might otherwise find storing itself in unwelcome locations; your belly, your hips or your thighs!

Eat less and exercise more, and you're likely to lose fat and build muscles. If you over-eat, and raising the fork or spoon to your mouth is the most exercise you get, you're pretty much assured of gaining fat, losing muscle tone and outgrowing your wardrobe. Learn to eat as much food as your body requires (if you simply must have that donut, run to the store, don't drive, to get it!) and you'll find maintaining your weight becomes second nature to you.

Mechanically minded? Think of your body the way you might think of your car: Use only premium quality fuel in the tank, don't leave it standing for days on end and at the very least treat it to a nice run on the weekend. You'll find it repays you by functioning smoothly, changing gears effortlessly, and generally requiring less maintenance than its, rather less active, garage-dwelling buddies.

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Exercise Selection: The Hang Power Snatch

It is important to select exercises based on specific movement patterns rather than simply training appropriate muscle groups, and furthermore, since high-level sports performance (in most sports) is determined more by power output than by absolute strength levels, it is essential to choose exercises that positively influence power production. Although technical demands and the necessary time required to effectively teach can deter some strength and conditioning coaches/fitness professionals from incorporating weightlifting variations into their clients training programs, the hang power snatch is one such 'variation' that is relatively straightforward to introduce to clients, particularly 'inexperienced' lifters in a strength and conditioning (not the sport of weightlifting) context. The movement should be performed explosively, which should be kept in mind when determining the exercise order within a workout.

During the competition phase of training, where the focus should be on maximising peak power output, the hang power snatch should be included at the start of each session when the central nervous system is not fatigued; this early inclusion may also serve as a good warm-up movement. During the general preparation phase however, there is more room for variation depending upon what the specific goals of the session/phase are; for example, the goal maybe to develop power endurance, in which case a manipulation of training volumes (i.e., higher) and recoveries (i.e., shorter) will be prescribed. Alternatively, the exercise may be undertaken after the performance of heavy squats when the legs are fatigued, this will affect muscle recruitment patterns and ultimately the specific training adaptations.

To develop power endurance, the number of repetitions should be in the range of 8-12, and the number of sets should be in the range of 4-6 with approximately 2-3 minutes recovery between sets. The purpose being to develop the athlete's tolerance to lactate build-up whilst at the same time maintaining an efficient movement pattern. For maximal power development, the number of repetitions should be in the range of 2 to 5, and the number of sets may vary between 3 and 8 with full recovery between sets of between 3-5 minutes. However, regardless of the training goals, the strength and conditioning coach/fitness professional should always be mindful that athlete fatigue will directly affect movement pattern efficiency and could result in injury.

The above recommendations will be influenced by the phase of training, the training goals and in particular the training history of the athlete. The exercise can be incorporated into workouts as little as once a week or up to three times per week.

http://www.sportsperformanceconsultancy.co.uk

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How Moms Can Make Time for Exercise

I realize that I don't have a baby... YET (10 more weeks!) so I don't know EXACTLY what you're going through... but I have had to deal with an incredibly busy plate with planning a wedding, taking care of a puppy, going to grad school, starting a business and working... while I was doing P90X to get in shape for our wedding. I'm not saying you need to do P90X... but heck if you're up for the challenge you can get the program at a HUGE discount right now...

My tips for keeping up with your workouts when your schedule is just too darn busy... take the tips you want, leave the ones you don't. Just know that if you really want to change your body and commit to YOU then you're going to have to make some sacrifices!

1. Work out at home. I know this isn't for everyone, but it was a serious life saver for me when I definitely did not have the time or the motivation to get in the car, drive to the gym, and then try to figure out what to do when I got there! There are plenty of amazing at home fitness programs that you can do from the comfort of your home that have proven results!

2. Work out before the kids are up. Yes, this may mean you have to get up at the butt crack of dawn. Sorry! But if it really is the only time that you can squeeze it in, then do it!

3. Don't stress about getting a full hour in. 10 Minute Trainer is a FANTASTIC at home workout program, and each workout is broken into 10 minute segments. You can do 10 minutes in the morning, 10 minutes when baby is down for a nap, and another 10 minutes after baby goes to bed. EASY!

4. Find a routine that works and stick with it! Soon, it will be a habit. When I had my insanely crazy busy schedule, I had to wake up early, drive an hour to school, then go to work from school, then come home. As soon as I came home I made that transition to my workout clothes. I got that workout in and kicked serious butt, then I started making dinner and doing everything else that needed to be done. Once you get that habit in you, it'll be easier to stick with it!

5. Get your kids involved! Mom, you can be setting an awesome example for them! Take them for walks often, give them mini dumbbells so they can get nice and strong like mom!

6. Get someone to hold you accountable! I host my online challenge groups to help people reach their fitness goals... a BIG reason my clients have success is because they have someone to hold them accountable! If you have someone to report to every day about your eating and exercise that day, I guarantee you you'll be much more likely to do it!

Rachel Ngom is a Lifestyle, Nutrition, Fitness Coach and Entrepreneur who utilizes her background in collegiate sports and nutrition to help her clients achieve success! It is her passion to help you know what it feels like to THRIVE from the inside out and to live the life of your dreams! Get started today with her FREE Flat Belly in 7 Days Eating Plan at http://fitandfabulouswithrachel.com/free-7-day-flat-belly-diet-guide

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Exercise, Fat Burning, and Aging

One of the best things you can do for yourself is exercise. We have all heard this over and over however it is even more important to understand how age and exercise work together.

Often people begin an exercise program and approach it from the more is better direction. They begin by heading off to a gym and attempting to lift the heaviest weights possible and or begin a cardio jogging program where they associate a faster pace with being better. Unfortunately this can lead to injury and failure as we age.

Most important is that before you begin any exercise program you should consult with your physician or health care provider. Everyone's health is different and is dependent on health related factors that may place some individuals at increased risk.

For many of us that are age 50 and over the amount of exercise needed to improve health might not be as drastic as you think. Exercise level to reduce fat or induce weight loss is linked to increasing heart rate. The great news is that to control weight or induce fat loss an individual's goal is to increase the heart rate to 60 to 70 percent of the maximum heart rate for your age. If you increase the heart rate beyond 70 percent you may be improving your endurance however your body is no longer getting rid of excess weight or fat burning as efficiently as it would at the correct target heart rate. In addition exceeding the correct heart rate for your age can make you burn up lean muscle and not fat. This is why this is so important.

Typically, most people that are over 50 are surprised to learn that merely walking at a faster pace can easily put them in the correct target heart rate zone of 60% to 70%. Most of us do not know that if we actually jog or run we actually exceed this heart rate zone and put ourselves at increased risk for injury. Exercise level should always take into consideration both age and an individual's current health status. Hence this is why this should be discussed with your medical doctor.

I attended a lecture given by Mimi Guarneri, MD, FACC. She is board-certified in cardiology, internal medicine, nuclear medicine, and holistic medicine, and is the founder and medical director of the Scripps Center for Integrative Medicine. She is also the author of a great book that I have had the pleasure of reading: The Heart Speaks. Dr. Guarneri mentioned that the best way to get your exercise is to walk. Yes walk, not run. The goal is to walk 10,000 actual steps per day as measured by a simple pedometer. Where do you get a pedometer? Well most of us already have a simple device, a smart phone that can download a simple app (application) to measure the number of steps you take each day. Start slow and work yourself up to 10,000 steps per day. Pedometers do not have to be expensive a simple one should cost no more than $5.95.

Now it's time to figure out the correct heart rate related to age. As a rule of thumb, the predicted maximum heart rate, 100%, for a man it is 220 minus his age, and 225 minus her age for a woman. The number you get is 100% and you will recall from above we are looking for 60% to 70% of that to burn fat. So find a calculator and figure out what 60 to 70% would be. This information can also be found online by doing a simple search.

Once you have the correct heart rate you need to know how to take your pulse. Many diagrams are available on the internet but two of the easiest ways are to place your finger on the big artery (carotid) on the side of your neck. The other way is on the inside of your wrist. Typically I find that it is easier to find a pulse using the carotid artery on the neck. In addition to the old fashioned way there is always one of the new electronic devices sold on the internet as a heart rate monitor.

The golden rule to remember is that you should always consult your health care professional before beginning any exercise regimen or program.

Article Source: http://EzineArticles.com/?expert=Jerry_D_Cady

Benefits of High Intensity Cardio Exercise

Do you have a busy schedule that doesn't allow you to go to the gym regularly? High Intensity Cardio (HIC) may be the solution you have been looking for. You will be able to complete a workout session in 5 minutes or less, and get in shape fast.

High Intensity Cardio is a type of workout that alternates between periods of peak activity with cycles of less-intense action, or even complete inactivity. This type of workout has many benefits...

#1. - It works

Studies demonstrate that High Intensity Cardio will help you achieve results 3 times faster than endurance training (less-intense activity for longer periods of time).

With regular cardio you only burn calories when you're doing it. On the other hand, HIC stimulate your body's repair mechanisms and helps you burn calories in the 24 hours after a workout session.

#2. - You don't need expensive equipment

Remember, our goal is to make our heart beat to its max. And you don't need to go to the GYM or buy any type of expensive piece of equipment to achieve that. Jumping or running will be enough to help you get results.

#3. - You won't lose muscle

HIC will help you lose weight from the right places. Regular cardio workouts promote muscle loss, as opposed to HIC that will make you burn calories mainly from your fat deposits.

#4. - Marathon runners Vs. Sprinters.

I compared photographs of marathon runners and sprinters and I made my mind in 5 seconds. I wanted to get Usain's Bolt body type, I didn't want to look like Gezahegne Abera. Sprinters have a thinner and powerfully built look compared to marathon runners, who have small shapes.

#5. - It fits your schedule

Think about it, getting a good workout for the amount of time it gets you to wash your car. Don't you think it will be a lot easier for you to be consistent and achieve the results you desire? There are no excuses, if you really want, you will get in shape.

Stay motivated and soon you will have the best physical shape of your life. Simple things work, and they are able to stand the test of time.

When you are trying to find a method that will help you get in shape remember it has to be an easy to follow system. If you feel overwhelmed and stressed look for a new strategy.

If you keep it simple your mindset will be on the right place and you will see results fast.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible go to http://www.alphamaleworld.com, you'll be glad you did.

Article Source: http://EzineArticles.com/?expert=Luigi_Carucci

How Moms Can Make Time for Exercise

2. Work out before the kids are up. Yes, this may mean you have to get up at the butt crack of dawn. Sorry! But if it really is the only time that you can squeeze it in, then do it!

5. Get your kids involved! Mom, you can be setting an awesome example for them! Take them for walks often, give them mini dumbbells so they can get nice and strong like mom!

Article Source: http://EzineArticles.com/?expert=Rachel_Ngom

The Best Time of Day to Exercise

Often I will get asked this question... "What is the best time of day to exercise?"

Now I know that there are a variety of studies, articles, other blog posts, etc. that will tell you to exercise at one time of the day over another and why you should. But, I have to ask these questions. Are you still spending time on trying to make it work because someone told you should workout at a particular time of day? And then, are you so busy trying to make it work that you just don't get it in?

So, I'll share my answer with you. It varies from person to person but what matters most is when YOU will do it.

I know for me that ideally, I would love to work out in the afternoon, because that's the peak at when I feel my best and if I envisioned my "perfect" day, it would be at that time. But, the reality is this. I work during the day, have children that need picked up/dropped off to their activities, there is dinner to be made, there is always a mess around the house to clean up, our plans will change at the last minute and so on and so on. All the same kinds of things that you may be going through too.

So, here's what I do. My girls are old enough to get themselves up and off to school (they are teens) so I can enjoy a cup of coffee, visit with both of them and my hubby before they head off to school/work and also do a little work before I get my workout in. I'll typically workout between 8 am and 9 am as it gives me enough time to wake up, get moving and become my perky self. That's the schedule that I set for myself because it works for me. The same goes with the workouts that I choose. Some days it might be Tai Cheng because I need more flexibility. Other days it might be Ten Minute Trainer because that's all I have for the day. Once again, I make it work for me.

Maybe the option of working out later in the morning isn't feasible. If you're a parent to young children, you might want to workout while your children nap or at preschool. Or, if you work a ways from work and are commuting earlier and later in the day, you might choose to work out on your lunch break which might clear your head and help you be a little more productive. What you'll want to do is sit down, take a look at your schedule and look at what you can manage fitting in. You will need to figure out what the best time is and make it work for you.

Article Source: http://EzineArticles.com/?expert=Laura_Kelly-Pifer

Why We Need to Exercise

In order to lose weight or build muscle, we need to establish an exercise program to help accomplish our fitness goals. In this article, there are 7 excellent reasons to establish a workout program now:

1. It is a well-known fact that exercising will help you lose weight through activity and a good healthy diet. Many home exercising programs are so intense that you burn approximately 1,000 calories during a workout. It is really a no brainer that if you want to lose weight, all you have to do is be physically active and exercise.

2. It helps prevent certain kinds of diseases. My dad would have me run to the railroad tracks every day, which is about a 3 mile round trip, because it would help me build a strong healthy heart, but most importantly, diabetes runs strong on both sides of my family, so running will help my body fight off any kind of future health problems. Exercising has shown to stem the tide of rising health problems. The biggest killers that we face today, especially in our youth, is heart disease, cancer, stroke, type 1 and type 2 diabetes. The death rate that is caused by heart disease is staggering because it is linked to a couple of factors and they are not getting enough physical activity and everyday stress. It is very important to get at least 45 minutes to an hour of exercise. To ignore this fact is to sign your own death warrant.

3. If you are already suffering from a health problem, exercising is the cure. If you have received any type of bad news from your physician concerning you health, start exercising immediately and establish a healthy meal plan. Doing these things will increase your HDL (good cholesterol) and lower your triglyceride level. Certain forms of cancer such as prostate and breast cancer have been clinically proven, through exercise, to be completely cured.

4. It will help improve your mentality and mood. If you are having a really bad day or if you find yourself in a slump because of depression, start a workout program. There are chemicals in your brain that are called serotonin (the good mood chemical) that will be released immediately once you start working out. If you are having sleep problems, serotonin is a powerful aid in helping you get a good night sleep.

5. If you want energy to help you get through the day, exercise, because it will enhance your own physical well-being. Have you ever watched a documentary on the U.S. Navy Seals and to witness the kind of punishment they put on their bodies? It is really amazing to see how much the body can take when being pushed to the extremes. Having a strong and healthy body will give you energy, but you have to start exercising.

6. Staying persistent will achieve results. Set some short and long-term goals that will help you achieve that dream body that you have always wanted. Create some kind of reward system for every goal that you have accomplished.

7. Exercising will help improve your social life. This something that we all want to strive for, because, not only will it help you feel good about yourself, but it will also help improve your sex life and help strengthen you marriage relationship.

Once you have armed yourself and become well familiar with these pointers that I have shared with you, there should be no reason why you should not exercise. Think of all the benefits that come from it once you start being physically active. Here is to your health and well-being.

There are many workout programs that are out there on the market. Find out which program that I recommend that will help you achieve the results that you desire, click on this link for tips on getting fit or if you like to read articles on physical fitness, Click Here Now!

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4 Magic Strategies for Exercise Motivation

Get your energy and stamina back you will be glad you did.

I spent 10 years of my life being ill and when I was able hit the gym it was tough. I decided on the gym because it helped me to be around people and get me out of the house to start. It was the first 3 months that got me back on track. Remember it's important not to be hard on yourself.

If you love exercise, great.. go exercise! For everyone else, here's a few strategies that will let you recognize how great physical activity actually is.

1) Make Your Exercise Time Social Time
If heading to the gym means you get to talk with your friends, getting yourself to go will be easy. Get a workout buddy, or a few. You can even make friends with the staff at your gym, or join a class. As long as people are expecting you to show up, you'll be a lot more ready to show.

2) Or, Make Exercise Your Time Away From People
Maybe your day is already full of talking to people. In that case, you can make workout time a time when you don't have to talk with anyone -- a place where emails can't reach you, your cell phone is buried in a steel locker and can't get any signal, and nobody is going to come up and ask you for your opinion on their memo.

3) Use Workouts As An Opportunity for Entertainment
Boring workouts are no fun. Trying something new, though, is great!

If you're no good at swimming or speed-skating or any number of other sports, take lessons or a class. It's still a workout, and you'll be learning something interesting that makes going something you look forward to.

You don't even need classes. Using your workout time to catch up on podcasts and listen to audiobooks makes any number of sets and reps fly past. Pick your playlist right, and you'll be itching to get back into the gym.

4) Use creative visualization
Take a look at yourself in your minds eye and mentally see what you would like to look like. This will bring up to the surface of your consciousness awareness so you can recognize your desire to be health and happy. Keep it a priority as you choose your own personal exercise program. Happiness it the greatest motivator.

Remember you are in control of your own health apply these suggestions and reap the rewards of your own efforts.

Best Wishes,
Ryan Daniels

Check out "The Healthy Living Mall" and improve all areas of your health from conventional treatments, natural to alternative medicine. It can put you in control and allow you to make unbiased informed decisions to help achieve your goal of a healthy and happy lifestyle.

http://danielshealthylivingmall.com

Please be sure to bookmark this site as we are continually adding to it with the newest and most up to date health information on:

Diet and Weight Loss
Exercise and Fitness,
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The Best Time of Day to Exercise

Often I will get asked this question... "What is the best time of day to exercise?"

So, I'll share my answer with you. It varies from person to person but what matters most is when YOU will do it.

Article Source: http://EzineArticles.com/?expert=Laura_Kelly-Pifer

How to Get Energy Through Diet and Exercise

Today many people offer different types of advice as to what the proper diet and nutrition is best. In many cases, most of the advice offered is not beneficial to you. That is why it is important to find the right balance for good nutrition and eating habits.

When you exercise, you try to maintain good health. You also need to eat well so that your body will have enough energy to do the everyday chores of life. That is why you should make the best of your exercise routine.

Regardless of the type of exercise you are doing whether it is cardio or resistance workouts, you should always make it your goal to eat a mix of carbohydrates and protein. What makes that determining percentage of carbohydrates and protein you take in is whether or not you are doing cardio or resistance exercise and the amount of intensity that you plan to work at.

The best time to eat before your work out would be an hour before you begin. If you plan to work at a low intensity level, the meal you eat prior to your workout should be about 200 calories. If you are planning to exercise at a high intensity levels, you should at least four thousand calories, but no more than five thousand.

Those who are doing cardio will need to use a mix of 2/3 carbs and 1/3 protein. This so will give you more energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you'll need to eat a mix of one third carbs and two thirds protein, because it will help you get plenty of energy from the carbs to execute each set you do and the extra protein will help keep muscle breakdown to a minimum during your exercise.

It is just as important to eat after you exercise. Whenever you exercise regardless of weather you do resistance or cardio your energy will deplete. That is why proper nutrition is key so that diet and nutrition will pay off.

After your workout is complete, you will need to eat both carbs and protein. The carbs will replace the lost of muscle and also help the protein get into cells so it can synthesize into structural protein, or the muscle.

When you eat right you will achieve a positive outcome.

Leann Dawson is a beauty blogger of http://realbeautyspotlight.com who researches various health and beauty topics and tips for maintaining a healthy lifestyle.

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