Friday, 27 November 2009

Stair Steppers & Climbers

Want to take your cardio workout to the max? Get a stair stepper. Want to work those calves and thighs till they burn just right? Buy a climber. Want to strengthen those back muscles with a simple piece of fitness equipment? Same answer. Want to do all that with gear that can easily be stowed in the closet when you're not using it? Ditto.

Some models are nothing more than a pair of foot-sized movable platforms that offer resistance as you press down with the leg. That builds coordination and moderate strength, even for the elderly recovering from surgery. Adjustable models let you increase the resistance to match your level of ability and desired workout.

Many models provide handles that add safety and can provide the ability to work other muscle groups. Isometrics let you build strength in the arms while you work those calves and thighs. Some with movable handles provide a piece of gear that is very close to an elliptical and increases the upper body workout.

But stair steppers or climbers do much more than just build strength or even provide a great cardio workout. Because of the type of movements involved, you're doing good work to improve joint health in half a dozen ways with a stepper.

As you simulate walking up stairs, the muscles around the knees and ankles build up. Tendons and ligaments get strengthened. That increases stability that is important at any age. At the same time, as the bones slide over one another, fluid is encouraged to fill the area. That leads to flexibility and better long term joint health.

Studies show that these types of exercises also help maintain or even increase bone density. As we age, bones can get thinner and more brittle. Moderate, age and fitness-level appropriate exercise helps stave off osteoporosis.

Increased joint stability, greater flexibility and better bone density all combine to lower the odds of falls and offer better protection from injury when they happen. That benefit isn't just for the elderly, either. It can be a big boon to mothers who are close to giving birth and those that have recently. It's valuable for those who have had recent surgery, too.

But stair steppers and climbers are good for anyone, at any level of fitness or in any life circumstance. Because they help develop better posture, they help achieve more confidence and a more attractive appearance. That's beneficial for everyone.

Since even a good basic stair stepper can be purchased for less than $100 that's a terrific set of benefits at a very affordable price. Most in this range are called mini-steppers. By comparison a good treadmill can easily run over $1,000. There are stair steppers that cost as much as $2,500 and they offer increased value, with built-in heart rate monitors, adjustable resistance levels and more. But even the low-end models offer multiple health benefits.

Buy a stair stepper or climber and you'll start to enjoy those benefits right away.

Amy has been writing articles online for quite sometimes. You can also check out her latest website over at forex market tradingwhich sharing with you the basic knowledge of Forex Market Trading so you'll start exploring the world of Forex trading by learning how Forex got started and how it operates today.


Monday, 23 November 2009

Stationary Bikes and Spinning Cycles

Sometimes the weather doesn't cooperate when you want to go for a ride on your bicycle. Sometimes, you just don't feel like going anywhere. Often, you can't spare the time to get dressed, cycle a few miles, and get back before you have to leave for an appointment. These situations and many more all provide the opening for one of the fitness enthusiast's favorite pieces of equipment: the stationary bike.

For a cost that, today, is often much less than a good 10-speed or mountain bike, you can get a stationary bike that provides a great workout. Cardio, quadriceps and calves, and more are common benefits of using one. Want to burn calories like mad? Want to work up a healthy sweat and lose that extra body fat? A stationary bike is one of the best ways to accomplish those goals.

The same benefits are available with spinning cycles. In fact, the differences between the two are relatively minor. Spinning cycles usually have a gear mechanism that more closely approximates a real outdoor bike. A spin bike also tends to be a little larger and shaped more like a standard outdoor model. Often they cost a little more.

Personal taste and the desired workout style will dictate whether to purchase an upright or a recumbent model. But whichever variation you prefer, a good one will offer at least the same minimal set of features.

The seat should adjust to fit your height and comfort, and provide the kind of workout you want. Most should sit about hip height while standing. The pedals should also fit your leg length and feel comfortable at a standstill and while in motion. The bike should be easy to get on and off without snagging clothing, bumping your knees and so forth.

For safety, a cover on the gears and/or chain mechanism is helpful. People workout in different types of clothing. You're unlikely to get spandex leotards caught in one but a loose pair of sweatpants is an accident waiting to happen without some kind of protection. Chain guards also help keep oil from splattering or contacting your clothing.

Adjustable inertia/resistance is very desirable. Just like a 10-speed, different gears make it easier or more difficult to pedal. A stationary bike or spinning cycle should offer the equivalent. That way you can vary your workout at the beginning, in the middle and at the end. It also makes it possible for novice fitness enthusiasts to start at the right level, then use the same equipment as they build up strength and stamina.

Sturdiness and quality construction are a must, just as they are for any piece of fitness equipment. You'll be spending anywhere from $50 for a mini-version that just offers pedals to several hundred for a full-sized model that should last for years. You want to get your money's worth.

Extra features can be very handy. A built-in heart rate monitor is always useful. A place to attach a magazine or rest an iPod never hurts either. Fortunately, there are a wide range of models available in all price categories, with a variety of extras.


Amy has been writing articles online for quite sometimes. You can also check out her latest website over at forex market tradingwhich sharing with you the basic knowledge of Forex Market Trading so you'll start exploring the world of Forex trading by learning how Forex got started and how it operates today.

Saturday, 21 November 2009

Your Home Gym

Today, luckily for those concerned about fitness, there is a wide range of quality equipment that is both affordable and really useful. Sure, there is hype. There is gear that could never live up to some advertising claims. But those are the exception. Most offer great value for years of use.

Treadmills are popular and still gaining ground. Elliptical trainers, once suspect, have now firmly proven their worth. A rowing machine is a much more common item in a home gym than ever before. You can fool some of the people some of the time. But the widespread popularity of these items is no accident. They deliver.

Even simple dumbbells or free weights - relatively inexpensive and simple to use - continue to deliver good value. They provide a range of motion unequaled by anything else. The weight can be gradually increased as you improve, or scaled back when need be, say after an injury or when they're used by more than one person in the home. Resistance bands can also build strength and improve joint health, and are available in a range suitable for different individuals.

Weight machines take the values achievable to the next level. While they can be pricey, those who own them clearly think the money is well spent. They offer a variety of stations that permit a range of exercises in a safe, fast and easy to use setting. A weight machine will be a valuable addition to the home gym for years.

Several other items typically found in the complete home gym likewise continue to deliver value because they're perfect for low-impact exercise. Stair steppers or climbers, aerobic riders, stationary bikes or spinning cycles, and more provide a great cardio workout and burn calories as they strengthen and tone.

Pilates equipment has more and more come to be included among this group, too. As the range of Pilates exercises increases, the need for equipment grows. To get the most out of your home gym, you'll want to include things like a magic ring, a Pilates ball or even a reformer.

To measure the results you get a few fitness accessories are always helpful. Some, such as a heart rate monitor, are often included as part of a treadmill or elliptical or other equipment. Those available as stand alone items are sometimes lower cost and more accurate, though.

When you go to outfit your home gym you'll have to consider a variety of factors. Cost is always a concern. But sheer price means little without considering quality and safety and other important aspects.

The most important criterion, though, may well be just how much enjoyment and value you get out of your home gym fitness equipment. After all, if you don't use it, it isn't doing you any good.

Luckily, but not accidentally, much of the gear that is on the market today is high quality, long lasting and reasonably priced considering how long it lasts. They're also a great deal considering how much good they do for your health, self-esteem and overall well-being.

Amy has been writing articles online for quite sometimes. Her newest interest is in home renovation. Please visit her latest website that discusses kitchen renovation products such as bathroom floor tile and vinyl floor tile that most of the house will need it.


Wednesday, 18 November 2009

Home Gym Free Interesting Guideline

I am sure your quest for home gym has come to an end as you read this article. Yes, gone are those days when we have to search endlessly for home gym information or other such information like proform 1280s, review blender, cybex gym equipment or even weightlifting equipment. Even without articles such as this, with the Internet all you have to do is log on and use any of the search engines to find the home gym information you need.

Joining a gym means you'll have to listen to the trainer and workout according to what he says. Furthermore, you can't try different forms of exercise when you are the gym. However, with home gym exercise equipment, you can follow the type of exercise training that you like. You may want sports conditioning or weight loss or muscle toning or training in martial arts. Therefore, it depends on the fitness equipment you invest in.

There is no need to worry about lifting bulky weights or pulling muscle with the bow flex revolution as it uses a system of resistance. The use of resistance is ideal for those that are looking forward to cutting and define their frame instead of building a bulky mass. The bow flex home gym is also space friendly; it easily folds for quick storage. These are just a few reasons why the bow flex revolution makes a great investment for anyone serious about getting into shape.

As our lives get much busier, it's hard for us to find time to go to a gym and workout and maintain fitness levels. You'd be wasting lots of time in the traffic whenever you go to the gym. When we come across these disadvantages, we find the idea of working out with our own home gym very much appealing. There are many home gyms out there but the best people say is the Bow flex.

Don't forget to realize that this article can cover information related to home gym but can still leave some stones unturned. Head on over to the search engines for more specific home gym information.

Also, resistance bands are great options for people who cannot afford the other larger home gym options that are available. Home gyms with power rods are compact and have a huge variety of exercises, but if you get a home gym with power rods you can't lift over four hundred pounds, so if you want to lift over four hundred pounds it is not the best option for you.

If you do not want to deal with getting a membership at a gym, if you live somewhere that does not have one nearby, or if you cannot go running or exercise outside because of the weather, a home gym is a great option for you. There are several benefits of having one, they can help you save money, they can help make to exercise an easier part of your daily routine, and they can help you stay in shape. Also, if you want to a body build and are very serious about fitness then they can be very convenient.

With home gym, you can do as much as 140 exercises and workout your whole body with this Bodylastics system. However, the other expensive home gyms like the Bowflex rely on polymer rods for resistance which are some times ineffective.

Many people looking for information about home gym also looked online for opinions review, hydraulic exercise equipment, and even gym equipments.


So here is chance to get your free tips on Best home gym and in addition to that get basic information on saving money visit Home Gym Ratings

Sunday, 15 November 2009

Best Time To Do Cardio

When is The Best Time to do Cardio?

People often ask 'When is the best time to do cardio?' This is an extremely popular subject that is asked time and time again in the world of fitness and cardio. In this article we will discuss when the best time to do cardio is and explain the pros and cons of each one. Cardio without doubt is an important part of any training routine whether you're training for fitness or whether you're training for muscle and size. Cardio will strengthen your heart and lungs, help prevent a number of heart problems and diseases, strengthen your leg muscles and increase endurance levels. Cardio can be performed at anytime of the day but which is really the most effective? When is the best time to do cardio? That's take a look at some of the options:


Best Time to do Cardio - First Thing in the Morning on an empty stomach?

The best time to do cardio is first thing in the morning on an empty stomach according to a lot of people. Gym trainers, Personal trainers and even some sports scientists will all tell you that the best time to do cardio is first thing in the morning on an empty stomach. The reasoning behind these claims is that when we wake up in the morning our bodies have gone a good 8 or so hours without food. This means that there are hardly any carbs left in our bodies to be burned/used as energy. Carbohydrates are your bodies preferred energy source. If you start exercising, your body will be unable to burn carbs as energy as it simply hasn't got any. Research shows that since your primary source of energy is not available your body will tap straight into your fat stores and use this as energy instead. Therefore the calories you burn during your cardio will be coming from fat instead of carbs. Due to this theory, many will tell you that the best time to do cardio for maximum fat loss is first thing in the morning on an empty stomach.


There is of course another side to this argument and one which I feel holds a lot of truth. Performing cardio first thing in the morning on an empty stomach will not burn more body fat; instead it will burn off muscle. Heres the thing. You wake up in the morning after a good 8 or more hours without food. Your body is currently in a fasting state and does not have a satisfactory amount of energy. What your body needs right now is something to eat so it can refuel itself. Instead of doing this you choose to put it through a rigorous cardio workout and expend energy that it doesn't really have. Two things to note here. When energy is not readily available and your body is forced to use an alternate source this doesn't necessary mean it will go straight to the fat. The chances are that it will target your muscle tissue and burn that as energy. Now I'm pretty sure you don't want to be burning off muscle tissue when performing cardio, you want to be burning fat. The other point worth mentioning is that performing cardio first thing in the morning on an empty stomach will have a negative impact on your performance due to your low energy levels meaning poorer results are likely to be made. You are not going to get optimum results if your body is not properly prepared to perform cardio.


What I am saying above is that the best time to do cardio may well be first thing in the morning but you should not be doing it on an empty stomach. Performing cardio on an empty stomach will limit your performance and increase the chances of your body burning off muscle tissue as energy. If you like to get your cardio out the way with in the morning then get up and eat something. Get some carbs and protein in you about 30-40 minutes before your cardio. This doesn't have to be a big meal just a healthy nutritious snack to get you through your cardio. You may then come back and have a proper breakfast.



Best Time to do Cardio - Right Before Weightlifting?

In my opinion the best time to do cardio is definitely NOT before a workout. If your main goal is to build muscle and strength then performing cardio before weightlifting should not be done. If your one of those performing cardio before your weightlifting routine then stop. You will likely see a huge difference in performance once you do. Going all out on cardio before you weightlifting routine will leave you feeling weak and tired. Energy stores will be depleted and you will lack energy to lift heavy weights. Cardio will also cause protein synthesis to drop. Protein synthesis is your body's ability to build muscle. If your performing your weight lifting routine straight after your cardio the longer protein synthesis will be lowered. The longer it is lowered means the less time your body can spend repairing and building muscle. You don't really want this if you're looking to build quality muscle mass. You may now be thinking well what if I perform cardio earlier on during the day and then perform my weight lifting routine an hour or two later, is this okay? The answer to this is yes but I still wouldn't recommend it. If you are set on doing this then you will need to take in adequate nutrition between cardio and weightlifting sessions to ensure your muscles get the valuable nutrients they need to begin the rebuilding and recovery process. Energy stores will need to be replenished and protein synthesis will need to be elevated. Carbs and protein should therefore be consumed. Even if you follow these guidelines the chances are that your weights workout will still suffer and you may not be able to lift to your full potential.


Best Time to do Cardio - Right After Weightlifting?

Again I would advise against doing your cardio right after your weightlifting routine but if you have no other choice then this is far better than doing it before your weightlifting routine. The reason I say that is because when weight lifting your glycogen stores are not depleted as much as when you do cardio meaning you have a little more life and energy to exert. This will make your weight lifting workout more effective than if you did it straight after cardio but this is still far from ideal. However, by performing your weight lifting routine first you can give everything you have into that one workout. What you can then do is perform your cardio later on during the day. At least 2 hours apart if you have the time. Within this time it is again important that you replenish energy stores and take in a nutritious meal consisting of carbs and protein. Fats can also be included if desired but make sure you get a good meal in to help your body get back to its original state.

Best Time to do Cardio - Later on in the evening/night?

Performing cardio later on in the day at night or early evening is fine as long as you have the motivation and energy to do it. A lot of people struggle with the fact that they finish work late and then have to get home and set out on a grueling 30 minute run. Many would rather get home and put their feet up, have something to eat and then head to bed. If you struggle to fit cardio into your routine during the day and are not a morning person who can get up early and get their cardio completed and out the way with, then performing it in the evening or night is fine as long as you are motivated to do so. It can be far more tempting to skip late cardio sessions thanks to long and stressful days at work. Chances are you will be less prone to doing this if you perform your cardio earlier on in the day such as morning or early afternoon if you have the chance to do so. One other slight downside of performing cardio later on in the day is that you don't experience the full effect of your increased metabolism. Your metabolism is the rate at which your body burns calories. After cardio your metabolism will be raised for hours afterwards allowing you to burn more calories throughout the day even at rest! If you perform cardio at night shortly before you go to bed you won't be getting the full benefit. The reason being is that your metabolism dramatically drops when you sleep making it less beneficial than if you had performed cardio earlier on in the morning. Morning cardio will raise your metabolism for the majority of the day giving you the full benefit of a raised metabolism.

Final conclusion on the best time to do cardio

The best time to do cardio is when you are energized and have your mind focused towards doing it. The important thing is to make sure you are actually doing it. If there is absolutely no way you can get around doing cardio before/after your workouts or late at night then don't worry too much about it. It is not ideal but you will still reap the many benefits that cardio can bring you. To experience the most effective gains from cardio I would recommend you perform it in the morning after eating something and on a non weight training day. If you weight train Monday, Wednesday and Friday then try your best to fit in your cardio and running work on the other days you have free. This way you can expect maximum performance in both cardio and weight lifting. The only thing I would say is to watch out for your leg workouts. If running a day before your leg workout leaves your legs extremely sore and tired only perform a light cardio session on this day. The same goes for the day after your leg workout. If your legs are sore and tired perform a light session of cardio or alternatively don't perform any at all. The best results are made when you have the most energy so bear this in mind. Getting up early is not actually that bad once you get use to it. Get into the habit of getting up early for your cardio and you soon won't have a problem with it. Getting up early and performing your cardio will get it out the way with for the rest of the day, increase your body's metabolism throughout the day and help you burn more calories making early morning cardio one of the best times to do cardio.

http://www.easyfitness4you.co.uk/
If your looking for more quality articles on health and fitness be sure to check out my site Weightlifting and Fitness Tips For Beginners. EasyFitness4You is a fitness orientated site providing valuable information how to lose weight, how to build muscle and how to perform cardio.


Thursday, 12 November 2009

Get A Trainer To Help Get You In Shape

Ever wonder how those people on television look so great? Well, in most cases every major television star has a personal trainer. But just because you might not be a television star does not mean you cannot have your own Los Angeles personal trainer.

Many health spas offer the opportunity to work with a personal trainer at an additional fee. If you are looking for help to build your fitness level and you have a spa membership ask your health club if it offers this service.

Here are some of the advantages of working with a personal trainer. First is accountability. You will have to keep your appointment with your personal trainer so you will have a reason to make it to the gym. You know how it is some days when you are on your own. If you do not feel like working out you simply do not go. But when someone is waiting for you, chances are you will be there ready to go.

But, that is only where the advantages to having a personal trainer starts. Most personal training programs begin with an overall fitness profile including, as much as it might embarrass you initially, with body fat content or your muscle to body fat ratio.

Then he or she will ask you what your goals are as far as your health and fitness is concerned. You will share what your normal work out routine has been over the last few years. You will go over your present diet and eating habits. And, of course, your general health will be discussed.

Your personal trainer will then give you his or her idea regarding your health and fitness goals. Listen, we all want to start looking and feeling great after a few workout sessions. But your personal trainer is the expert in this area. He or she will come up with a realistic list of goals that you can expect to achieve in a realistic time frame.

Your personal trainer will help you with your diet. Depending upon your goals and fitness level, you will learn the best foods to eat and in what quantity. Most personal trainers have backgrounds in sports nutrition so make sure you take advantage of his or her experience in developing a diet to fit your fitness plan.

Personal trainers must pass a national certification process. There are other certifications such as sports nutrition, Pilates training, and weight training. Depending on your fitness level, you will want to find the personal trainer with the certification to fit your program.

Hiring a Los Angeles Personal Trainer is a great way to get in shape, lose those extra pounds, and build your health and fitness. You are ultimately responsible for achieving your goals. But the same holds true for those Hollywood types who have their own Personal Trainer. And if they can do it, so can you.


Tuesday, 10 November 2009

Diet Water? Get Real

Among the numerous products available promising to help slim your waist is a bold new concept - bottled diet water. Diet water? Water, the naturally occurring compound that accounts for the vast majority of composition in all organic matter, is totally void of caloric content in its ordinary state. So how does one take an abundant naturally occurring compound that contains zero calories and make it "diet"? Actually it's quite simple - marketing.

Bottled water is the world's fastest growing beverage industry sector valued upwards of $46 billion annually. In 2004, global consumption of bottled water reached a staggering 154 billion liters, or 41 billion gallons. Americans, alone, accounted for about 26 billion liters, making us the world's leading consumer of bottled water. And with over 150 different bottles waters on the market, beverage companies had to come up with a new sales pitch in order to gain a competitive advantage. Hence, "healthier" water products.

The multitude of enriched and vitamin fortified waters from numerous major beverage companies are targeted at the health and fitness enthusiast. Among these new chic waters are products claiming to promote weight loss. Jana's newest product, Skinny Water, makes the claim that it blocks the absorption of carbohydrates, increases metabolism and makes you feel less hungry.

Scientists at Jana add an ingredient to their water (water that comes from an artesian well in Croatia) identified only as Super CitriMax. Jana recommends four bottles daily to be consumed 30 minutes before meals. Jana's only claim that can be truly substantiated is that it reduces hunger when consumed 30 minutes before mealtime - although, the same claim can be made of water that comes from the tap or any other source of water.

Jana's advertising cites proof of its claims based on the results of a study conducted at the Georgetown University Medical Center showing that after eight weeks, users experienced an average weight loss of 10 pounds. When contacted for a story airing on WPIX-CW11, in New York, Dr. Harry Preuss, the lead researcher in the Georgetown Study said, "I hate to talk about Skinny Water because I really don't know much about Skinny Water." In fact, Dr. Preuss' research didn't investigate Skinny Water, only hydroxycitric acid, the active ingredient in CitriMax. However, The Journal of the American Medical Association published a separate study with a larger group of concluded users of CitriMax experienced no significant difference in weight loss compared to a placebo.

Other designer waters claiming to promote weight loss add stimulants to their bottled water. Stimulants can sometimes be effective at reducing appetite. Among their many drawbacks is the very hungry appetite that you are left with in the evening as the stimulant wears off. Another side effect is the moderate to sever disruptions in one's sleep patterns that often occur as a result of taking stimulant drugs. Stimulant drugs disturb your body's homeostasis and prevent you from getting the appropriate amount of sleep. This causes your Leptin levels to be out of balance and your appetite will actually increase while your metabolism is slowing down.

The intention here isn't to single out any particular brand or product, but to address the issue of water products that include ingredients other than H20. A good rule of thumb - if what you're drinking has an ingredients list on the label, it's probably not the best choice. Beverages are one of the easiest ways to rack up excess calories throughout the day.

With so many weight loss products on the market promising a quick fix, it's all the more important for everyone to be skeptics. There is no path to fitness and well-being that bypasses hard work and a commitment to change. By drinking water without any additives you ensure that you stay properly hydrated, minimize your intake of empty calories, keep your appetite regulated and minimize "bored" snacking. The best additive for drinking water is probably an ice cube. There is some research that suggests that drinking water at cold temperatures can cause the body to expend calories in order to raise that temperature of the cold water to one more suitable to our bodies. Now, that's diet water.


Pete Piranio, BS, CSCS, Owner of Fitness Together and Piranio Fitness Systems, Inc is a Certified Strength and Conditioning Specialist, from the National Strength and Conditioning Association.

For more information, check out www.fitnesstogether.net.

Don't forget to request your Free DVD and information packet at: http://fitnesstogether.net/milwaukee-woodbury-mn-personal-training-programs.html

Saturday, 7 November 2009

Overcoming Your Fear Of Exercise: Especially For Seniors And Beginners

Fear of exercise can be a problem for beginners or seniors who haven't made exercise a part of their daily lives. Seniors especially may have the mistaken idea that exercise is something that young people do not older adults.

The fact is that seniors should make exercise an essential part of their lives, because it's that important to their health and quality of life. Fear can be overcome with a little bit of education and a willingness to try new things. Here some common fears that many people have : Joining a gym Joining a gym can be intimidating if you've never been to one before. Try taking a friend or family member with you the first couple of times you go to the gym. Talk to a staff member and ask them to show you around and explain the layout and equipment used. Sign up for a personalized workout schedule suited to your goals and fitness level.

Buying Exercise Equipment

If you are buying equipment for working out at home, the choices may seem overwhelming. Consider price, location within your home, and goals when purchasing equipment. When starting out, it's a good idea to use just a few pieces of equipment or none at all. You would be surprised how many exercises you can do effectively without any equipment. An exercise mat and maybe a few pounds of dumbbells would be a great start. As you gain fitness and confidence in your routine you can always gradually add equipment as you see fit.

Working Out

Working out can be a confusing thing for many simply because they don't know what exercises to do, or how to do them. If you are a complete beginner you have some options: You can buy books or DVDs on exercise and fitness which illustrate how to do various exercises; you can check books and DVDs from your local library; you can ask a gym trainer or personal trainer to show you how to do the exercises. The main thing is to make sure that you know how to safely perform an exercise before you do it. The above resources can help you learn how to work out properly without injury. Also, consider wearing comfortable clothing and a good pair of shoes to work out in. You want to be able to move freely and as comfortable as possible.

Afraid That Exercise Will Hurt

As long as you pay attention to your form as you exercise, which includes having good posture and concentrating on the movements, you shouldn't worry too much about injury. When doing weight lifting the main thing to consider is the amount of weight you are using. Obviously, starting out with very light weights and gradually working up to heavier weights is essential. Warming up with light exercise such as walking on a treadmill, or jogging in place can help reduce the amount of soreness you may experience. The only other concern might be some muscle soreness that might happen if you do happen to use a little too much weight or too many repetitions in your exercises. In that case, all you need to do is to cut back a little bit on the repetitions or the weights the next time. Muscle soreness at first is sort of a good thing. It means that your muscles are glad to be working again.

Afraid To Make Mistakes Or Look Stupid

Once you set foot in a gym, you might look around at the various gym members and think that you'll t look dumb as you try to master the equipment. Having a staff member or trainer to walk you through your routine can help you here. Even a workout buddy who has more experience than you can be at your side to make sure you are doing the exercises correctly. If the exercise seems too complicated, just ask to try something different to take its place. As you get more used to being at the gym you can try other equipment as you gain confidence.

Afraid You'll Injure Yourself By Doing The Wrong Thing

Before you begin any routine of exercise, be sure of what your goals are. Maybe you are trying to lose some weight. You would then concentrate more on aerobic exercises. Or, maybe you want to gain a little more muscle to help burn some fat. Then, you would include weight and resistance type of exercises. Most people will use a combination of the two depending on their goals. Consulting with your doctor is a wise step to take as you plan out what you are going to do.

The bottom line is to create a program that you can live with on a day-to-day basis. You don't have to start a complicated routine to begin with. Get some assistance in setting up your first program; either from the previously mentioned books or DVDs, or from a personal trainer. Start out small and increase your workouts over time. If you take the time to plan your workouts you shouldn't have any fear of exercising. The benefits to your overall health and wellbeing are worth the time and effort.

My name is Dave Tabern. I have a degree in education with a minor in physical education.

I believe that exercise is important for people of all ages, especially for older adults.

For more information and tips about fitness and health please visit: www.fitness-for-fifty-plus.com


Thursday, 5 November 2009

Getting Fit Before Getting Fat - I Mean Pregnant

There are so many benefits for having your body in shape no matter what phase of life you are in. However, Looking back I can see how beneficial working out was before I got pregnant. My real motivation at the time was to look good in my wedding dress because I was getting married! Little did I know that three months later I would be pregnant.


Being fit before pregnancy gives your body a great head start before encountering all the changes and challenges your body will go through over the next 9 months. It also does wonders in helping you out with the after math of giving birth to that beautiful new baby. Carrying a child in your body will be probably the most challenging as well as most rewarding experience you will ever encounter. Be ready for it!

The wonderful thing about being fit and holding to a good diet before you are pregnant is that you will be in a good routine and will have built good habits for when you are actually are carrying that little bundle of joy. One of the hardest things about eating healthy and working out is getting into the habit!

Working out before pregnancy obviously has all the benefits that you would see anywhere for just plain working out. However, sometimes that extra motivation of wanting your body to be a vehicle for bringing a new life into the world is great for motivation. The truth of the matter is that when you are pregnant you will gain wait! Why hold on to that extra 10 pounds when you know that more weight is on it's way! It will help you greatly after the pregnancy if you don't have weight added on top of what you accumulate with the baby.

Get your metabolism on your side! building your muscles and eating healthy will put your body on your side and you may not have to work quite as hard to only gain what is healthy for your body to gain.

Your core strength is very key when carrying a child. You must be very careful when working out those muscles while pregnant so why not get them in shape before hand. It greatly reduces the risk of pulled muscles in your back as well your abs as that baby bump will constantly be putting more strain on your body.

Being healthy and fit is a lifestyle that you want to embrace no matter what season of life you are in. It improves your quality of life as well as self confidence. Whether you are trying to conceive or if pregnancy is just something that may just happen, you want to be caring for your body. The great thing about knowing that you are looking forward to being pregnant is that you are also looking forward to motherhood. It causes the purpose of your fitness to go beyond yourself and think about that new little human being that you will be bringing into the world. It also causes you to want to be a mom to the best of your abilities. Eat healthy and work out and you will find your pregnancy much more enjoyable.


Annie is passionate about every aspect of exercise and fitness. She feels that if you keep your workouts fresh and fun you will continue to work out. If you are looking for an intense home work out to use before getting pregnant she suggests trying out the Insanity Workout by Shaun T, or theSlim in 6 Workout for ladies.

Sunday, 1 November 2009

Always Make Sure to Relax After You Exercise

A San Diego fitness center will offer you tons of things that you may not find at a local gym. A great way to add variety into any training program. Also a fantastic way to change your life and become healthy. Compare several different fitness centers when you begin looking into getting into the best shape you've ever been in.

Fitness centers like to offer many specialized classes you may not see in a gym or even a health club. One example is a boot camp, which is a fantastic way to start a workout program. Short and sweet is what you could call a boot camp. Lasting from four to six weeks you will see some of the best results ever experience from a workout program.

Also another example is a boxing class that you could take at certain San Diego fitness clubs. These boxing classes can see you burning about 800 to 1, 000 calories in only one hour. A great way in which you will work on toning your body and building up endurance as well. Also a very fun and tough way in which you can challenge yourself.

Offering many specialized classes that can range from beginning step classes to Pilates. Or for certain age groups even, senior's classes or other choices can be found at a fitness center. The choices that you have can be outstanding and help you in succeeding those goals you've always wanted to reach.

Some fitness centers will even have a spa in them. Which means you can also focus on relaxing and get a treatment or massage after working out. There are so many programs that can be found at a San Diego fitness center that you may not even know what to do for the day.

You can even find fitness centers that are not coed, so if you feel a bit nervous with guys around look for a girls only fitness center. Hire the use of a personal trainer or see if they are included in the monthly membership fee. Adding in a personal trainer will allow you to reach goals and become more motivated. A good personal trainer will set up a workout program that they can make just for you. It should include cardio, weights, and a nutritional program for you to follow.

The combination of following the program they set up with eating the right way may be the perfect way to lose the weight you've been hoping to get off. To find out specifics about those San Diego fitness centers near you visit the web sites first.

Ask what is all included in the monthly fees and see what kind of classes that fitness center offers to you. Find the one that will offer you the best benefits for the cost.

When you've picked a few choices that you think you would be interested in joining go and visit that fitness center. Make sure you don't join the first one you visit, and ask to see if any of the ones you visit may have a special for signing up. See what is included with the membership fee that you pay, and if you will have to pay extra for any classes.


After you've narrowed down to a few San Diego Family Fitness Center choices, head into that location and visit it in person. Don't sign up with the first Club Fitness Center you stop at though. Check to see if any of them have a special if you sign up for a membership too.