Fitness (20)
People just aren’t as fit as they used to be so no wonder obesity has become such a problem. If you feel frustrated about your weight or you simply want to be healthier then you really need to start some sort of fitness regime. You can either go to the gym or find another way to get fit such as cycling or hill walking.
Ways of Keeping Fit at Home
Written by TerryThe home is a place where you can escape the madness of the world outside and relax in the sanctuary of your own walled-in space on this planet. It is a place of privacy and comfort, where you can wind down after a hard day at the office with a cool drink and a bite to eat while resting your weary bones in your favourite chair in front of the television set. The only problem with this view of the home is that it is liable to make you overweight, lethargic and lacking in energy and get up and go.
The simple solution is to ditch the TV and the snack and instead, spend an hour or so working out with your preferred exercises. You can do this indoors if you wish, although getting out into the daylight and fresh air is far better as long as you don't live in a polluted city where you are likely to be mugged in the street! If you must exercise indoors, then there are a number of ways of getting that heart pumping and those lungs sucking in volumes of air, while you happily perspire your way to a most welcome shower at the end of it all.
You might like to work out with your own home gymnasium if you have one, or use what props you have such as a skipping rope, some barbells and an exercise mat. Or you could get some usefulness out of that mind-sucking television set and put on a Zumba fitness DVD so that you can dance your way to a new, slim, physically fit body. Or put on a Pilates or other workout DVD hosted by a fading celebrity or your favourite manic TV fitness guru of the moment.
The possibilities are pretty varied and interesting once you get yourself into the right frame of mind. You need to want to swap a relaxing evening of brain cell murdering TV soaps and endless IQ lowering game shows interspersed by brainwashing advertisements designed to make you want a whole load of junk that you actually don't really want or need, for some real physical activity. That is activity which will improve your circulation, boost your energy levels and blow out the proverbial cobwebs from your slowly atrophying muscles.
Making the first move is usually the toughest and takes some measure of determination and forcefulness on your part. But once you are up out of that chair and heading for the drawer where you keep your training shorts and vest, you can keep going all the way to the exercise mat and get started on something that you will be surprised to learn that you actually enjoy!
Top Tips to get a six pack fast
Written by myln
I only know of one common answer when people are asked why they want to have a flatter, sexier abs—to attract the opposite sex. Whether you’re a man or a woman, having an attractive midsection will not only make the opposite go wow, but it will also boost your self confidence. The want to have a six pack is very common, no matter what your age is. Unlike other health experts though, I will not fool you into thinking that this is easy. Learning how to get a six pack takes a lot of work—but achieving it is not impossible. Wherever you go, there are three basic things that people will tell you to do in order to have a six pack fast. You shed fats off, follow a healthy diet and work out. While these are all effective, these are not the only advises that you’d need to follow. To help you start up, here are step- by- step tips on how you can get a six pack at the fastest time possible.
BE DETERMINED
I know the feeling of wanting to have a six pack, especially when a sexy woman walks near you in a beach. She’s got this really gorgeous body, and you’re obsessed with having the same thing no matter what—making you determined enough to start working on your abs the very next day. More often than not though, people forget what they want the moment the vision of the sexy lady fades away. When you want something, remember that you want it for yourself, and not only because you’d want to compete with someone (although that also works). Find what drives your determination, and use that every time you’re too tired to workout.
BE DISCIPLINED
Once you got the determination, you also need to have the discipline. As pointed out above, getting a six pack takes a lot of things such as following a strict diet. Without discipline, there is no way that you can follow it. Remember that there is no Discipline 101. You need to learn it yourself, or you will never reach your goals.
STICK TO YOUR DIET
When you have the determination and the discipline, it won’t be too hard to follow a healthy diet. In order to get a six pack fast, stay away from fatty foods such as sweets and meat. The best foods to eat are fruits and vegetables, which will supplement you with needed nutrients but won’t make you fat. You can also go for a cracker or two, especially when you’re really starving. Also, never skip eating breakfast. Some people think skipping it is good for losing weight, but it will only make you eat a bigger lunch and dinner.
DO CARDIO EXERCISES
What most people don’t understand is that a six pack can never be visible under layers of fat. If you want your abs to develop, start by burning excess fats off. The best six pack workout consists of cardio exercises, which will make your heart rate go faster. While doing a proper workout is the most effective way, you can do such exercises even when you’re not jogging or biking. For example, you can do a fast walk when you go from your station into your boss’ desk. You can also take the stairs instead of taking the elevator or volunteer to take your officemate’s orders and buy it from the café around the corner.
WORK ON THE MUSCLE
Once you reach the right weight, you can then start working on your muscles—on this case, your abs. There are a lot of workouts to make your abs flat and toned, such as doing crunches or sit ups. If this is your first time doing it, I suggest that you hire a trainer to help you. That way, you are sure to do the right positions and prevent yourself from getting injured.
Air Squats - bodyweight exercise for lower body fat.
Now more than ever, Americans like me are trying to save precious time and hard earned money how ever possible. Fitness is vital to maintaining good physical and mental health. But how much time and money to spend on maintaining fitness is of course, a big consideration.
The time and money spent traveling to a fitness center make working out at home an attractive option. With bodyweight exercise, you can get a great strength training and cardiovascular workout with no equipment other than your own body.
What type of excersize do you prefer?
Strength training, cardiovascular training, and stretching are are important for overall fitness. People of varying body types and personalities tend to favor exercise that fall in to only one of these categories. Avid runners, for instance, tend to do only perfunctory stretching prior to running and little to no strength training at all. Dedicated yoga enthusiasts believe that strength training and breathing exercise are already incorporated into their daily routine. Weightlifters often use cardiovascular training and stretching as a warm up and cool down before and after strength training, but not as a large part of their overall workout.
Want to kill two birds with one stone?
Certain types of low impact aerobic training can be effective for killing two birds with one stone. By doing strength training exercises without weights for an extended period of time, the heart rate can be elevated to an aerobic training level for a sustained time period. In this way, a cardiovascular workout can be achieved while specific muscle groups are being targeted. This type of strength training falls into the category of bodyweight exercise.
My favorite exercise? The air squat.
What is the air squat? It's the same as doing squats with weights, but instead of holding a bar with your hands, you raise them in front of you at an acute angle with palms facing downward. Hold your arms in this position throughout the squatting movement, relaxing your arms at your sides in between repetitions.
As a petite woman with a pear shaped body type, I like to concentrate my strength training efforts on my hips, thighs and buttocks as much as possible. The air squat is perfect for this. In addition to my regular bodyweight exercise training regimen, I build up strength with sporadic sets of air squats throughout the day. I set goals for the amount of air squats I will do each day and make sure I get them done throughout the day.
Don't forget to stretch.
Yogi say that you are only as young and fit as your spine is flexible. There are a plethora of yoga books, dvd's, and classes to experiment with. Take the time to incorporate stretching into your workout routine. Even a short yoga session a couple of times a week can make a huge difference in how you look and feel. Achieving greater flexibility while releasing tension from your muscles and joints can really put a spring in your step.
If you want to lose weight but is having apprehensions on the drawbacks, one safe choice is to try the low glycemic index diet. Also known as the low GI diets, it promises the benefits of the low carbohydrate diets except that it has lesser, almost zero disadvantages. Basically, this is considered as a quick weight loss program because it causes fast shedding of pounds in just a couple of weeks. Unlike the low carb diet, however, the low GI program focuses not on the quantity but the quality of the carbohydrates. Thus, this diet program does not cause problems on memory and energy because the body is still properly provided with the nutrients it need.
Food items that are used in a Low GI diet are whole foods like grains, legumes, vegetables and fruits. Though these food products are rich in carbohydrates, their quality is complex so that it takes long for them to break down to glucose. Integrating them on the diet creates a moderate increase in the blood glucose level, which, unlike other carbohydrates, is kept and processed for a long period of time. A diet like this helps control appetite in such a way that a person under this program feels full for a longer period of time. Furthermore, a low GI diet consists using food that can control the release of glucose in the bloodstream at a steadier and more sustained rate. Glucose released in this manner helps keep the energy levels and metabolic processes of the body balanced.
Besides being a quick weight loss program, a low GI diet also has other health benefits. One example is that it helps decrease the development of cancer and cholesterol problems. This diet is also safe to use by those who have diabetes and insulin problems. Compared to the normal low carb diet that causes weakness because of lack of source to use for energy, a low GI diet helps improve physical endurance because it keeps its levels balanced.
How to Lose Weight With Aerobic Exercises
Written by janet
One of the best ways to lose weight and keep it off is to incorporate aerobic exercise into your daily life. For those who have not exercised much before you will need to take it slowly with exercises that are low impact such as rowing machines, elliptical trainers or exercise bikes. You don't need to join a gym at first as you can start with fast, power walking instead. Start slowly and don't try to do too much too soon. You are much more likely to keep up the exercise routine if you begin with short sessions and slowly increase both the intensity and time.
Starting High Intensity Aerobic Exercising
Once you have made a good start and are exercising regularly it is time to step up the intensity and length of time you do aerobic exercises. High intensity aerobic exercise classes are available that will burn a lot of calories in a short time, sometimes as much as 700 calories an hour. Classes are fun and exercising with a class can help you to stay motivated. Classes are usually held at a local gym where you can also use the exercise machines that will help you to lose weight quickly and improve your health at the same time
Low impact aerobic exercise machines, such as elliptical trainers and rowing machines, are great for burning calories and losing weight and are ideal for anyone that has joint problems. They will not put pressure on knees and backs and are fun to use. Make sure you exercise in your 'heart rate training zone' so that you burn up the calories and maximise the benefits of your exercising. You can calculate your target heart rate with this Target Heart Rate Calculator. Using a treadmill is a popular way to exercise aerobically but is not so low impact so is not so suitable if you have knee or other joint problems.
If you don't want to join a gym there are many other options to incorporate aerobic exercise into your life. You can exercise at home with DVD's. Some are great fun and include kick boxing, hip hop dancing, fitness ball workouts even exercise DVD's based on 60's, 70's or 80's music. Pick your favorites and dance off the pounds! There are many different types of dance classes you could join including jazz, salsa, flamenco etc that are all great for aerobic exercise.
Another alternative is to buy some running shoes and start power walking in your neighborhood or local park. Once you are fitter you can progress to jogging. Don't forget the exercise opportunities in your daily life. A great way to do aerobic exercises at home is to run up and down the stairs instead of walking!
How Often Should You Exercise for Maximum Weight Loss?
To have an effect on your weight you need to exercise for at least 45 minutes five times a week. At this rate, and combined with a healthy diet, you may start to see some results in about a month.
How Can You keep Motivated?
Aerobic exercising is a great way to lose weight if you keep it up so choose exercises that you find fun to do so you don't get bored and give up. Exercising with a friend is a good way to keep motivated. It's much easier to go out for a run if you arrange to do it regularly with a friend and help to motivate each other.
Conclusion
When combined with a healthy, low calorie diet aerobic exercising is an effective way to lose weight and improve your general health. It is easy to start an exercise routine but much tougher to keep it up so make sure you enjoy the type of exercise you have chosen so that you stay motivated and make an aerobic exercise routine part of your daily life.
image by Ed Yourdon
Reasons To Get In Shape
Written by Investor Jim
There are many reasons why people want to get in shape. Most people do it for vanity’s sake – they simply want to look good. Some people do it to be fit and healthy – they want to live longer, healthier lives.
The usual benefits of exercise include more energy, reduced stress, stronger heart and lungs, reduced risk of hear disease and particular types of cancer, increased bone density, better sleep, and – everyone’s favorite advantage – weight loss. If you want to switch to a healthier lifestyle, it is strongly recommended that you first evaluate your reasons to get in shape and check if they’re the right ones. Otherwise, you might be wasting your time, effort, and energy in doing something you don’t exactly know the purpose of.
If you want to get in shape in order to lose weight, you should consider your reasons for wanting to shed off those fats. Your reasons can vary from the shallow to the deep. You may want to lose weight to attract members of the opposite sex and score yourself a date and even a romantic relationship. You may want to lose weight to gain more confidence in yourself, which allows you to do more and be more. You may want to lose weight simply to make your friends jealous, to get back at your ex for leaving your for a slimmer partner, or to look good in your swimwear. No matter what your reason is, it’s best to be honest with yourself so you can have a concrete motivator.
One of the clearer and more specific reasons to get in shape is to have a healthy body. Exercise has been shown to enhance nutrient uptake and waste removal, resulting in the better functioning of the digestive system. Aside from this, exercise also helps in strengthening your overall cardiovascular health, lowering your blood pressure and increasing your blood’s hemoglobin levels. This means that your artery walls will be kept intact and the blood pumped throughout your body will be oxygen-filled. Statistics show that people who adopt a regular exercise regimen enjoy a better quality of life.
Another reason to get in shape is to have a healthy mind, not just a healthy body. While some people find the gym quite a daunting place, some make it their haven for concentration and goal-oriented relaxation. Exercise can do wonders for your mind. A workout program can keep your head clear, allowing you to focus on your goal of losing weight and becoming fit and healthy. People who exercise on a regular basis attest to enjoying better sleep and relief from feelings of depression and unexplained fatigue.
Perhaps one of the best reasons to get in shape is the confidence boost you can get from knowing you look good and feel good at the same time. When people tell you how great you look, you’ll no doubt embrace their compliments and use them to fuel your being with positive energy. This can lead to a better new you.
There are increasing problems associated with lack of exercise including heart and circulation problems as well as those caused by obesity. Our lifestyle nowadays tends to be too sedentary so anything we can do to easily increase our exercise levels can be a big help. Many people start an exercise program with good intentions only to fall by the wayside through boredom and lack of enthusiasm. One simple way to achieve a healthier lifestyle without having to vigorously workout at the gym is to slowly increase the distance you walk every day and a pedometer can help you to do this.
How to Use a Pedometer
Pedometers keep track of the number of steps you walk. After using the pedometer for a few days you will have a good idea of your usual distance walked and can then set goals to increase this. A good number of steps to aim for is 10,000 a day but it may take some time to reach this level. Set some shorter term goals such as increasing your step over time. If you increase the number of steps by only 2000, that is the equivalent to walking a mile more every day and will definitely have some long term health benefits. Once you have achieved this aim for the next 2000 until you are easily walking 10,000 steps every day.
Research Into Pedometer Use for Health Benefits
Research has shown that this is indeed a good way to achieve better health and fitness and also to help in weight loss. The Journal of American Medicine recently reviewed 26 studies on the use of pedometers in increasing exercise levels and concluded that they are indeed useful in this area when compared by those not using one. Steps were increased by around 2000 in one study by those using a pedometer and monitoring the number of steps taken daily. This is a 25% increase in the exercise rate of the participants and a significant improvement in their level of activity.
Setting Daily Step Goals
It is important, if you decide to use a pedometer to help in your exercise regime, to set realistic goals. Find out your base level of steps by using the pedometer for a few days then set a goal that is realistic for you. As we said earlier you should try to achieve a daily step rate of 10,000 steps but work up to this gradually by setting yourself targets. In the studies quoted above participants achieving their targets had an increased level of activity and benefits included reduced blood pressure and weight loss. However blood sugar levels and cholesterol however did not appear to be affected.
Conclusion
The use of a simple device such as a pedometer has been shown to be very effective in achieving higher levels of activity without the need to go to a gym or buy exercise equipment for the home. Walking is an activity that everyone can benefit from and increasing the daily step rate can have a dramatic benefit in both your health and weight. Pedometers monitor this activity in an easy way, are simple to use and unobtrusive to wear. You can buy a basic pedometer for under $20 although more sophisticated ones are available incorporating heart monitors or the ability to interact directly with your computer. Overall these simple devices can be a great benefit in your goal to achieve fitness and an acceptable, healthy weight.
Image by size8jeans
Exercise bikes are popular pieces of equipment for people to use at home and are third in popularity after elliptical trainers and treadmills. Many people prefer a form of exercise where they are sitting down and they are also great for exercising while reading to stave off boredom! They give a good cardio workout while also toning the lower body without putting strain on the knee or ankle joints. Exercise bikes come in four different types including upright bikes, recumbent bikes, dual action bikes and spin bikes. We've described them here so that you can decide which type would be best for you.
Upright Exercise Bikes
These are stationary bikes that look very similar to a regular road bike with a control console in the area between the handlebars. Sitting on the bike the angle of your hips will be about 45 degrees with the pedals slightly forward of the seat. While pedalling the core muscles are exercised very effectively but they can put strain on the back and knees so may not be suitable for anyone with back or joint problems. The seats also tend to be somewhat uncomfortable.
Recumbent Exercise Bikes
This type of stationary bike is becoming increasingly popular as it offers many of the advantages of an upright stationary bike but is much more comfortable and puts less strain on the joints. The seat is comfortable with a back rest and the recumbent position is preferred by many people. The pedals are located to the front of the user and the hip angle is close to 90 degrees. However if you are tall, with long legs, it might be wise to try out the model you are thinking of buying to ensure there is sufficient clearance between your knees and the console.
Dual Action Exercise Bikes
These are modifications of upright stationary bikes with movable handlebars that exercise your upper body int he same way as an elliptical trainer. They do not offer many options and are the least popular of the exercise bikes. They are good for a beginner but do not give a vigorous enough exercise for a more advanced user.
Spin Exercise Bikes
Spin bikes are usually high quality and similar to road bikes in design. They have few features found in the other types of bike but give a vigorous workout. if you are not looking for fancy features but a basic exercise bike for a good, intense workout this may be the type to choose.
Some Things to Consider When Buying an Exercise Bike
Whichever type of exercise bike you decide to buy there are some common things to look out for. Stability of the bike is important and some cheap bikes are too light to be stable especially when you progress to more vigorous workouts. Choose a bike with a good range of resistances and programmes so that it will adapt to your needs as your fitness improves. You should also make sure you are within the recommended weight limit of the bike and that it can be adjusted to fit your height. A good warranty is also important.
Image by sirwiseowl
Recumbent Exercise Bikes - How to Choose
Written by janet
If you are looking for an exercise bike have you considered a recumbent exercise bike in preference to the usual upright bike? Recumbent exercise bikes are gaining in popularity as they are more comfortable than upright bikes and give an excellent workout. They are highly recommended by physicians and fitness experts and are suitable for beginners as well as those who demand a more vigorous workout. However there is a great deal of difference between models which vary in both price and features. What are the advantages and what should you look for when you are thinking of purchasing a recumbent exercise bike?
Stability
An exercise bike needs to be stable so it needs to be well constructed and heavy enough to prevent it from moving around as you pedal. A light bike that moves too much will prevent you from pedalling faster and increasing the level of your workout. It will also be more likely to have problems with loose parts and breakages. Cheap exercise bikes are often too light so look for a well made bike that is heavy enough to prevent these problems.
Noise
The magnetic drive used by most recumbent bikes makes them very quiet in use. This is a big advantage as you can read, listen to music or watch TV while exercising which will prevent you getting bored and giving up!
Varied Resistance Levels and Programs
Recumbent exercise bikes are great for those who have not exercised in a while. The resistance is highly variable and can be adjusted from very easy to extremely hard, making them suitable for people of all fitness levels. They also usually come with a range of programs which also help to prevent boredom. Most programs will incorporate hill climbs and sprints and can be challenging enough for athletes at the higher resistance levels. You can also incorporate weights to give an upper body workout. Try to find a bike with a good range of programs as this will make your workouts more interesting and you can vary your exercising depending on your mood.
Warranty
Look for a good warranty with an exercise bike. This is particularly important as most exercise bikes rely heavily on the electronics and if this becomes faulty the bike will be unusable. This is not something that can be easily fixed yourself and although it is rare for this to be a problem if it does happen you will need to return the bike to the manufacturer for repair.
Some Advantages of Recumbent Exercise Bikes
Safety
Upright exercise bikes can be uncomfortable and put strain on the lower back and knee joints. A recumbent bike is safer as you sit in a more comfortable position that is less likely to cause back problems. They also put less strain on the knees so are suitable for anyone with joint problems. You cannot stand up in the pedals as you can on an upright bike which, as well as cheating on your exercising puts too much strain on knee joints.
Great Cardio Exercise
Recumbent bikes offer a great cardio workout in a comfortable position as well as exercising your lower body. With the addition of weights and reps as you pedal you can achieve a whole body workout easily. Boredom is one of the major reasons that people stop exercising but with a good bike with a range of programs this shouldn't be a problem. You can also read or listen to music while you exercise with this type of bike.
Conclusion
Recumbent exercise bikes are becoming increasingly popular but you should take care when purchasing one that it is well made and has the range of features you need. It is false economy to buy a cheap bike that will not encourage a good workout and will probably end up being unused. Recumbent exercise bikes range in price from less than $300 to over $3000 so can be a major investment. Check out the many online reviews by actual owners of any model you are thinking of buying rather than relying on the manufacturers blurbs. In this way you will get a truer picture of the models good and bad features. A good recumbent exercise bike will encourage a sustainable exercise program that will help you to become fitter and lose weight.
Image by Michael @ NW Lens
If you are in the market for some new or used weight equipment for your home gym then you should check out what is available both locally and online.
If you have a specialist store located in your area then you should first go to them and see what they can recommend or what kind of specials they have going on. Choosing a specialist store over your basic mass production store is going to get you a guaranteed quality product at a reasonable price. Now if you don't have a specialist store in your local area then you do have a couple alternative. You can go with one of those mass production stores such as Wal-mart, or you can buy thorough pawn shops and local ads in the paper. It all depends on the availability in your area and your personal needs. So if you are looking for a great deal on a weight set, but you are not necessarily concerned with brand names or top notch quality than you can definitely check out what your local Wal-mart has to offer. You can be surprised what kind of equipment Wal-marts carries, from your basic dumbbell sets to punching bags. Pretty much everything you need for an affordable mid-quality home gym is going to be located at a Wal-mart or Wal-mart brand store such as Sams Club. Now if you were unable to find any weight equipment for your home gym by looking at a speciality store or through Wal-mart then you should check out what is available through classified ads and pawn shops.
Pawn shops are a treasure trove of items where you can find almost anything if you look hard enough. If you are lucky you may be able to find some weight equipment for your home gym at a low pawn shop price, but most likely you are going to be better off with other methods of searching. Classified ads on the other hand are run through your paper every day that detail buying and selling opportunities. If you don't have a local paper subscription than you can check out a website like Craigslist that has online listings.
Other than checking Craigslist there are several online opportunities for you to purchase weight equipment for your home gym. Depending on the quality you are looking for and your budget you can find nearly every exercise machine and weight equipment you could ever want by doing a little searching. Buying equipment through manufacturers websites is going to be the most reliable method to buy weight equipment of a high quality, but if you are looking to get a good deal you can check out an auctioneer site such as eBay. eBay will have a large variety of equipment but whenever you purchase from a site like that you run the risk of fraud and purchasing outdated or low quality equipment. So it is best to stick with known online sellers.
So overall if you are looking for weight equipment for your home gym then check out what is available locally and online.
