Qi Gong: Chinese Alternative to Aerobics

According to the Department of Health and Human Services, seventy percent of diseases are preventable, yet most people have no idea of how to do this. Western-style aerobic exercises or workouts at the gym are not enough to be truly well. Most exercises focus on building muscles or endurance but Qi Gong (Chi Kung) focuses on the whole body, physical, mentally, emotionally and spiritually. The benefits of Qi Gong are so many that it has been made part of the Chinese national health care system and is practiced by millions of people across the world.

Qi Gong can be used for health reasons, for self-cultivation, to enhance vitality and develop internal force, to promote youthfulness and longevity and to expand the mind and intellect. During personal practice, slow and graceful movements combined with relaxed breathing and mental concentration is used to balance and increase a person's life force or energy (qi). The benefits of exercise increase massively when breathing techniques and focused intention are added to physical movement. Thus it is an excellent way to keep fit and lose weight. It can be completely tailored to your abilities from dynamic, intricate workouts and sequences to simple non-strenuous movements and meditation. Depending on how it is practiced, it can be invigorating or very relaxing. It gives an overall sense of well-being and improves coordination and balance and builds self-esteem and confidence. Also, because the movements require coordination between right and left limbs, it balances the right and left sides of the brain. The movements combined with breathing techniques encourage efficient use of oxygen for digestion and metabolism balancing.

Qi Gong is part of Traditional Chinese Medicine and is accepted as a complementary treatment option. The practitioner transforms their 'chi' energy into healing energy and addresses the root cause of illness and disease, treating the patient as a whole. Qi Gong improves blood circulation and enhances the body's immune function as well as aiding in the regeneration and regulation of the nervous, digestive, lymphatic and circulatory/cardiovascular systems and the body's internal organs. It is used as a preventative and curative method and can be used for general health maintenance, physical rehabilitation, bone density and balance, cancer treatment, arthritis, back pains, diabetes, hypertension and stress. While not scientifically proven, research on thousands of patients has suggested that Qi Gong lowers blood pressure, pulse rates, metabolic rates and oxygen demand. It also seems to trigger the body's relaxation response by reducing the level of dopamine, a neurotransmitter that controls neurological activity. An ancient history, devout following and amazing case studies is proof enough without the science!

This article was submitted by Anthony Monteith. Anthony is a recognised Chi Kung/Qi Gong instructor with http://www.elementalchikung.ie/. He has been practising various forms of energy work for 20 years, and has recently started a college training course in Dublin, Waterford and Galway. He is also a qualified master practitioner of Tuina and Acupuncture.

Original article

Zumba Shoes - How To Select A Good Pair

Highly influenced by Latin culture, the Zumba was founded in Columbia by a fitness instructor. He took the steps from meringue and salsa, modified them, combined them and created a whole new dance spontaneously to the beat of Latin music.

The zumba was then taken over to the United States of America where it was nurtured and transformed into a great popular workout that has become the interest of many. To do the zumba the right way, you need the proper shoes. So here are some simple tips on how to pick the right pair of shoes for your
zumba workout.

Before anything else, you should know that you should stay away from all sports shoes, the basic running shoes included. They're great for the gym and other forms of workout but a big no-no when it comes to dance.

This is so because they're solid, tough and has firm soles which can cause great injury since zumba is a light and flexible work out that requires much movement. The best of all shoes to use would be cross trainers or shoes made specifically for dancing. Even ballet shoes would work because there are no threads on it.

Your zumba shoes should be lightweight without any grips whatsoever on the soles. This is because the zumba has various moves, a lot which requires you to turn, twirl and pivot around and you would need to be able to do this without your feet sticking on the floor. They should be able to bend comfortably with your feet so as to not cause injury.

Besides that, when picking out a pair of shoes for zumba, you need to pay attention to the type of soles in the shoe. It's important that you pick a pair that has got shock absorbing soles to cushion your feet as you jump and bounce around. You want your shoes to take the fall, not your feet.

Besides that, for added comfort and protection you can also buy a gel insole to insert into your shoe. The gel insole can be bought from any fitness shop, pharmacy or shoe shop. It's affordable and gives you that extra comfort which is very important if you plan on dancing away for a long time.

When shopping for your pair of shoes, don't walk into the first store and grab the first thing that fits. You should check out various stores and compare quality, prices, type, flexibility and so on. Try on various shoes and walk in them for a little bit to see what they feel like. You need to be comfortable in your shoes.

As you go hunting for your shoes, be sure to wear a good pair of socks not only for hygiene purposes but also so that you'd be able to tell how well the shoe fits with your socks. If you find a good pair that you like, don't just stop at one pair but buy two instead. This will give you the chance to alternate between the two pairs so that they will break in at the same time and the less usage will allow it to last longer.

Check out the Zumba Exhilarate Discount Code blog for the latest Zumba discounts and deals. Selina Foos is a health fitness trainer and freak. Her free time is mostly use to keep track of fitness deals online.

Original article

Why Cardio Can Make You Stay Fat

Do you follow all the rules in order to lose weight? Do you perform some quality cardio exercises more hours than you are required to do it to burn calories? Do you always make sure you are in the "fat-burning" zone?

If you are living this kind of lifestyle, you are in big trouble!

Why Is Cardio Exercise Making You Fat?

Here is one scary trend that others fail to see - people are trying to spend many hours in treadmills or bikes but in the end, they gain more weight rather that lose some. So, what else can you do if you are not seeing any results by walking and running daily? On the other hand, why is that when you reduce the amount of cardio slimming down is just so easy?

This is because you need to do too many cardio exercises in order to lose fat.

You Just Cannot Beat Your Programming

Cardio exercise can guarantee you results in a short period but the effect can also be shortlived as wellCardio exercise is a kind of exercise that requires many repetitions. It is easy for our body to adjust to this kind of exercise. It does not really matter how much effort you put into doing the exercise, what matters is what your body does with it.The only way to lose more fat from cardio is to do more amounts of cardio.Aside from it not being practical, it may also have negative effects on you.Doing repetitive cardio exercise can result to fats being stored in your hormonal system. It is known that it is easy for your body to store some fats in times of crisis. Spending many hours on cardio each day has the same effect as well. In nature, you would only be on the move for a period of time. If you had a threat to your survival: to your food source, your safety, or your shelter.

How to Shed Fat and Keep It Off

Doing a functional fitness routine with squats, lunges, bends, pulls, pushes or twists will be a great help.Make this routine a daily habit for you and mix different routines or add more fat loss motivation to what you are doing.Do not eliminate cardio - it will be to your advantage if you are training your anaerobic fitness system ( a routine that will be great both for your metabolism and muscle growth) and aerobic (which is good for your heart and overall health but not good enough for fat loss). Some cardio training can be a great combination to your weight and functional training like interval training, which is great for weight loss and exercise. For instance, set aside some time to run for 20 minutes then jog or walk for recovery. This and other variations of interval training should be done in order for your training to become effective. You can do this by changing the time of the routine or gaps between the routine and the recovery and so on.

You can do 20 minutes cardio each week 2-3 times just like what I do - which are all interval based. I combine it with 30-45 minutes weight training 3-4 times each week. If you do this, you can get lean fast!

Remember -

Life is now. Do not waste yours on the treadmill.

Oh - and Press play.

Check out my blog Body Incredible for fat loss, nutrition and for motivational tips. And if you'd like to learn what it really takes to be in exceptional shape as a busy woman, visit Woman Incredible

Original article

When You Cannot Get Time for a Cardio Workout

For many years experts in the field of Cardiovascular Health have been touting the need for everyone to participate in some sort of cardiovascular exercise as a way to keep your heart healthy. If you are like many busy people struggling to find time or even a good place to run, jog or swim for a sufficient amount time to qualify as a cardio workout.

There are ways to get a full cardiovascular workout without actually having to leave your house or going to your local fitness center. You see, there are exercise machines that are capable of mimicking the movements your body does during the act of running or jogging. With that in mind here are several of the types of machines and their functions to help you decide what is best for you.

Exercise Machines

Elliptical Exercisers

Cross Country skiing has long been known to be one of the most beneficial types of outdoor activities you can partake in. However, this is not very practical for most people outside of popular skiing areas. This is where a piece of exercise equipment called an Elliptical Exerciser comes in. This machine mimics the precise motions of your body while cross country skiing, without needing access to snow to make it work.

The machines come in a variety of makes and models as well as features and functions. There is sure to be one in your price range that provides the necessary benefits.

Exercise Bikes

Most people know that riding a bicycle is a very healthy form of activity and it can provide a great cardiovascular workout. However, not everyone lives in an area that is conducive to riding a bicycle. This is where a specially designed piece of equipment like a exercise bike comes in handy. It functions just like a regular bike, except it stays stationary and can used in any home. Also, many local fitness centers provide lots of these exercise bikes for their clients.

They come in many varieties and features, so be sure you pick one that fits your needs. You never need to worry about a flat tires do to running over debris on the street.

Rowers

Stationary Rowing machines provide an excellent cardiovascular workout without a lot of stress on your joints. These types of machines are designed to mimic the motions that rowers perform during a training session. By pulling back on the bar it causes the wheel at the end to rotate and by increasing the tension on the wheel it increases the amount of resistance on the rope that is attached to the bar you are pulling.

By using this type of machine you are able to achieve the desired amount of cardiovascular exercise without having to be near a body of water or inside a boat.

Treadmills

These types of pieces of equipment are designed to allow you get a full running or jogging session without having to leave your home. The continuous rotating belt provides the surface for you to run or jog and at a pace that is comfortable for you. Many also offer a way to tilt the belt as to make it incline or decline to mimic the different types of terrain you might have in your area.

Once you have decided on a treadmill, you can establish a good workout routine that will give you a correct cardiovascular type workout.

In conclusion, to be able to get the beneficial results from a full cardiovascular workout you do not have to run through your neighborhood or the streets of downtown area you live in. Just pay a visit to your local sporting goods store and talk with a sales associate who should be able to answer your questions. You can also go online to one of the many websites that sell the best cardio machine exercise equipment and look to see what they have to offer.

Hello, I hope this article was of some use to you.

If you want to know more about exercise and cardiovascular machines please go to these sites:

http://www.bestcardiomachine.org/
http://www.fitnesstrainingworkout.com/

All the best Ray Stentaford

Original article

Do Not Cheat Your Abs

When I first started training for my abs I was cheating. That experience taught me never to cheat again at the gym if I ever wanted to get perfect abs in the least amount of time. What is the use of going to gym if you are not going to follow the crucial steps in obtaining a 6 pack? What are you hoping to achieve by doing little? What you put in is what you get out. Some people really make me laugh, they want good things to come to them but they are not prepared to stick to what is required in order to achieve their goals.

The advice I give to the newbies is, there are people who do not have the privileges that they have, the freedom to choose to go to the gym, a body that can be modified "with dedication and commitment", the ability to use all of you body parts and many more, but they just lazy around like a bunch of monkeys who do not know what to do with their time and resources, whereas there are other people who would do anything to have those choices met. Do not waste your time by being lazy and cheating. Bottom line, cheating is not worth it at all.

The basic routine in building abs is to first start with a light exercise (e.g. Aerobics), do not do too much of this as you must still keep the strength and energy for other exercises, so you do not want to use it all up. In my opinion building abs should be combined with weight lifting, hence I say do not cheat. Weight lifting assists largely in burning body fat and calories even after the gym, which is why you need to do a variety of exercises.

So here are some of the abs exercises that you can do; Weighted crunches, twisting crunch, Bicycle Crunch, side crunch, reverse crunch, Abs Wheel, reverse crunch on an incline, hanging leg raises, plank, side-plank, Janda sit ups, captain's chair, stability ball crunches, stability ball side crunches, stability ball reverse crunches, torso track, crunch and reach, knee tucks, hip extension on the ball, wood-chops, ball taps. I am sure there are a lot more other exercises that can be incorporated with these ones.

When you incorporate some of these exercises you can do the abs exercises at least twice in a week, if you want abs fast you will have to do a bit more than that but not more than four times a week. Abdominal muscles develop when you are rested, so having a good rest is vital in developing perfect abs fast. Again cheating produces quantity and doing exercises properly produces quality, you do the math.

This article was written by Motobaki Mokoatle the owner of Perfect Abs HQ.
How to get a perfect 6 pack

Original article

Home Exercise DVDs - The Best Choice For Today's Hectic Lifestyle

Life is such a busy routine that getting into shape can always be such a terrible chore. In fact, with so little time on our hands and the economy making a hole in our pockets, things like gyms, dance class, sports lessons and so on can be pretty hard to commit to. But if you're determined enough to be healthy and want to make it a point to exercise then your solution to your problems would be home exercise DVDs.

Home exercise DVDs were made as an option to work out the fun yet affordable way that is most convenient as well. Pop one into your player whenever you have the time, follow the instructions and you'd accomplish a good workout. If you are able to keep up with that and do it on a daily basis, keeping in shape wouldn't be a problem for you.

What many people failed to understand about home exercise DVDs is that they work the exact same way a personal trainer does, only virtually. You are able to get step by step directions and it runs on a full course, making sure that you workout for the appropriate duration of time.

The best thing about these DVD's is that they give you such great flexibility in their options. First of all, they comes in many different types of exercises that you can pick the ones that you think you would enjoy best. In example if your niche in dance then there is the zumba fitness DVD set, hip hop, belly dancing, salsa and so much more.

The other niches available would be home Pilates, yoga, Jazzercise, ball exercise, kettle bell exercises, basic cardio, strengthening exercise and so on. What's more, the variation doesn't end at the type of exercise you can do but it also varies in intensity and duration.

The variation in intensity further varies with each DVD set. There could be different intensity levels in a single set or there can be multiple DVD sets with ranging intensities so that each level gets more focus. This variation was cleverly designed to help you workout to your maximum ability based on your level and also to help those who haven't worked out for the longest time (beginners) to start from scratch and slowly work their way up.

The duration variation is great too because it helps different people work on something. When buying a DVD workout set, figure out how much time you'll have to spare in a day to do it and you'd be able to figure out which duration to go for. A good recommendation would be to go for the 15 to 30 minutes one to do during the weekdays and if you get extra time during the weekends, invest in a second and different niche set that runs for about 45 minutes to an hour.

Home DVD exercise sets are great ways to help you get started so what are you waiting for? Hit the stores and pick out your DVD and the necessary equipments so that you can begin your journey to a healthier living.

Visit the Zumba Fitness DVD Set website. Learn how you can get fit from home the fun and affordable way!!!

Original article

The 6 Pack Muscle

It is evident enough amongst most men and women that doing a lot of sit-ups and crunches does not give you a 6 pack and more importantly it does not make you lose fat. This is because of the muscle called rectus abdominis, which is divided into three (it's actually divided into four) rows and further divides the middle part to make two columns that result in a 6 pack, and sometimes depending on your genes it may result in an eight pack. This muscle is already there in your body, but it is covered by a layer of fat which makes it hard or impossible for the rectus abdominis to be seen or appear when needed. This layer of fat is what we are fighting against when we work-out and diet for a sexy and chiseled 6 pack.

To strengthen your rectus abdominis and lose body fat will require time, perseverance, dedication and patience, at the end of the day it will be worth it. Let me give an example of a few exercises that will ensure a good 6 pack if taken with a balanced diet.

Crunches:

Lie down on your back; straighten your arms so that they are aligned to your body, take a deep breath and slowly begin to bend your knees and at the same time pull your shoulders towards your knees, you can put your hands on the sides of the forehead as you do as many crunches as you can, when taking brakes do not take more than two minutes, and be careful of the pain in the neck if you do more than required. If at all the pin persists for more than two days, do yourself a favour, go see a doctor.

Leg Lifting:

Leg lifting helps a lot with building the last two stubborn abs at the bottom of the abdomen, they ensure that you get a full six pack. Lie down on your back, bend your knees slightly and slowly start to lift both of your legs up to the 90 degree position. Do it several times guarding against any unpleasant pains.

Sit ups:

Bend your knees slightly as you lie down, lift your body up to the 90 degree position and release to go back to the original position, do several guarding against any unpleasant pains. You can also adjust from that by holding weights on your hands, then cross your arms at your chest and do the same process several times till satisfied.

Squatting:

Stand up; raise your hands to a position parallel to the ground, adjust your feet to a wide stance, to distribute stress on your back and knees evenly. Bend your knees to allow downward movement until your quads are parallel to the ground, make sure that your back is flat as you keep balance. This can also be done by weights to strengthen those quads and hamstrings. Squats generally contribute a lot to fat loss and making sure that your body can burn the belly fat for a more staggering 6 pack.

This article was written by Motobaki Mokoatle the owner of Perfect Abs HQ.
How to get a perfect 6 pack

Original article

How to Get Rid of Stubborn Belly Fat

The lower belly is a natural fat reservoir and an extremely stubborn spot to tone, so it can be quite challenging to get rid of lower belly fat. Regular crunches and sit-ups won't be enough to get rid of lower belly fat. The key is in targeting the lower abdominals with specific exercises to tone the muscles and erase the fat. The proper exercises, coupled with a healthy diet and cardio routine, will help to conquer that stubborn belly fat.

1
Alter your diet to include more vegetables and lean proteins and less fat and sugar. Lean proteins will help you build muscles and burn fat in your lower belly. Even if you simply cut your fat and sugar intake in half, it will make a big difference in your fight against lower belly fat.

2
Do at least a half hour of cardio three times a week. Walking, jogging, biking and dancing are great options. Doing cardio will help you lose that extra layer of fat that keeps your abdominal muscles hidden.

3
Work your lower ab muscles to strengthen the muscle wall and burn belly fat. Do a few reps of scissors after your cardio exercise. Lie on your back with your hands underneath your buttocks. Lift your legs about a foot off the ground. Contract your lower ab muscles, and move your legs in a crisscross motion: move your right leg over the left, then open your legs apart and move your left leg over the right. Be careful not to bend your knees. Do about 10 to 15 reps.

4
Do a few reps of double leg reverse crunches. Lie on your back with your hands behind your buttocks as in Step 3. Raise your legs off the ground and bend your knees. With your knees bent, slowly lower your feet until they're three inches off the ground, and hold this position for a few seconds then return to starting position. Do about 10 to 15 reps.

5
Complete your lower belly workout with a set of the Pilates 100. Lie on your back with your arms at your sides. Lift your legs straight at a 45-degree angle. Keeping your arms straight, lift them a few inches off the floor. Contract your abs and lift your shoulders a few inches off the ground. Maintain this position and start pumping your hands up and down as you count to 100.

Original article

What Kind Of Cardio Is Best For Fat Loss?

When Should You Do Your Cardio?

When it comes to exercise, many people still find themselves confused on what routines are best, when they should be doing them and how long each workout should be. If you are looking into fitness programs, this is information you want to know. As far as what time you should do your cardio workout, first thing in the morning is usually best.

Out of all of the cardio exercises out there, the best and the cheapest is that of running. Running allows you to burn a lot of calories while getting your heart rate up.

Not just running, you want to do sprints. Sprints recruit all muscles in your body. When you recruit all the muscles in your body you are burning many more calories then you would when working out at a low intensity.

Sprinting is a high intensity workout. Choose a marker about 50 yards away. Sprint there and back. Rest for 30 seconds and do it again.

Do five sets and you will have an amazing cardiovascular workout while also building lean muscle.

Sprinting is a a great way to really concentrate on fat burning. For example, if you take Olympic sprinters and stack them up against long distance runners, you will see the difference. First of all, long distance runners have a body fat percentage that is much higher, usually around 14%-15%. Sprinters, on the other hand, have a much lower body fat percentage, usually around 4%-5%.

Why is this? It is simple science. When your body operates at a slow steady pace for a long period of time there is not enough resistance being created to have any muscle building. Muscle building is important to increase metabolism thus increasing fat burn. On the contrary, long distance runners are most likely burning muscle because of the extent of the running.

This takes me in to the science of high intensity interval training. Sprinters work out this way. They sprint no more than 400 yards at a time yet they have extremely fit bodies. This is because they use explosive movements in such a short amount of time which creates what is known as the "afterburn" effect. Its also known as EPOCC, excess post oxygen consumption. This states that after a high intensity workout, your body will continue to burn calories for at least 24 hours after you are finished with your exercise.

So I hope this article will help you achieve your fitness and fat loss goals as quickly and as safely as possible.

Adam Luckey runs the #1 Temecula Bootcamp and has a life passion to help Temecula and Murrieta residents create the body they deserve.

You can also check out his Temecula Bootcamp website for more information.

Original article

Aerobic Exercise: How Often and for How Long?

Aerobic Exercise

Synonyms: also called cardiovascular or endurance training

Components of an exercise session:

An individual exercise session should, ideally, include the following components:

• Warm up: lasting 5 - 10 min., should include moderate intensity cardio or calisthenics, can be non-specific or activity specific, i.e. warming up the thigh muscles more on a squat day or before a jog. Warming up prepares the body physically as well as psychologically for the challenge ahead. Although scientific evidence is lacking, anecdotal evidence suggests that warming up can indeed help prevent injuries.

• Conditioning: should last for 20 - 60 min. and includes aerobic training, resistance training, or outdoor sports. This phase is responsible for the maximum benefits derived by the tissues from the exercise session.

• Cool down: Should last for a minimum of 5 to 10 min.; like the warm up phase, this would also include moderate intensity of cardio or muscular exercises. This brings the heart rate to normal in a gradual manner and also prevents sudden fall in blood pressure seen in susceptible individuals.

• Stretching: Should last for 10 min. Again, like the warm up phase, this can be non-specific or specific, i.e. muscles exercised on that day or that session should be stretched. Stretching prevents muscle soreness (mainly DOMS or delayed onset muscle soreness) seen especially with resistance training by washing way lactic acid build-up during exercise.

FITT principle as applied to aerobic exercise: the word FITT stands for frequency, intensity, the time (duration) and the type of exercise included in the session.

1. Frequency of Exercise

The number of days per week that you exercise is a crucial determinant of fitness as well as general health benefits derived from the sessions. Moderate to vigorous intensity aerobic exercise (> or equal to 60% VO2R) for 1 to 2 session per day is recommended. However, for the physically inactive, lower intensity training for more session per day should be prescribed. Most authorities recommend a low to moderate level aerobic intensity for at least 3 to 5 days a week, if not on most days of the week. A combination of moderate to vigorous activity for 3 days will also suffice in giving health benefits.

2. Intensity of Exercise

To achieve health benefits, a minimum of intensity of moderate levels (40% - 60% of VO2R) is required. However, as stated above, a combination of moderate to severe intensity aerobic activity (> or = 60% VO2R) can result in faster and better results.

3. Time (duration) of Exercise

This signifies the amount of time spent performing exercise either per session, per day or week. Furthermore, time spent in exercising can be calculated by adding up intervals of 10 or 20 min. The principle behind this is the consideration of the amount of calories spent exercising per week. Evidence suggests that burning a total of 1000 calories per week by accumulating exercise over the week results in fitness and health benefits. Most prominent researchers agree to 150 min. of physical exercise per week as the minimum required to derive cardiovascular benefits. This translates to 30 min. of aerobic activity on 5 days of a week.

4. Type of Exercise

Aerobic exercise involving large muscle groups (thighs) are recommended to derive maximum cardiovascular benefits. The type of exercise that can be undertaken can be fast walking, jogging, running, cycling, rowing, aerobics class, dancing, swimming, cross-country skiing. Recreational weekend sporting activities like basketball, tennis or football can also provide a different stimulus to the body.

Conclusion: a moderate to high intensity aerobic exercise for a minimum of 30 min. per day for 3 - 5 days a week is the current recommendation for deriving fitness and health benefits from an aerobic exercise program.

Hi there,
I am a sports medic, an elite personal trainer and a sports injury, health, medical and fitness writer. For more information on my personal training services or if you have any queries, do not hesitate to get in touch with me at http://www.thefitnessdoc.co.uk/#!__contact-me

Original article

What Are The Different Types Of High Intensity Exercise And Should I Be Doing It?

There are so many benefits to high intensity exercise, but is it the right type of training for you? In this report I am going to give a brief outline behind high intensity exercise as well as the benefits and I will also give a few examples of some programs you can follow.

When I talk about high intensity exercise I am talking about exercise where your heart rate is at, or above 80%. To work out your maximum heart rate (MHR) you minus your age from 220. Then multiply that number by.80 and you get your 80% figure.

For example 220-21= 199
199 X.80 = 159

Therefore a MHR for a 21 year old is 199 beats per minute (bpm). The 80% figure (which is what we need to be higher than for high intensity exercise) is 159 beats per minute.

Here is a list of benefits associated with high intensity exercise;
o Increase in maximum heart rate (resulting in a lower resting heart rate)
o Increase fitness
o Increase in metabolism (after exercise)
o Increase fat burn (while maintaining muscle mass)
o Increase cardio output (lung capacity)
o Delay the onset of Lactic Acid
o Increase in bone density (especially when doing plyometrics)
o Increase in muscle tone
o Increase co-ordination, re action time and awareness.

There are many different programs you can do for high intensity exercise. You can do:
- Circuits
- Interval training
- Sprints (down hill or up hill)
One great aspect of high intensity exercise is because it is so intense you don't need to do any more than 30 minutes of exercise due to the fact that you are pushing your body so hard for a short period of time.

Circuits
If you are going to do high intensity circuits you can use body weight exercises as well as dumbbells, barbells, medicine balls, sandbags etc. Just remember that you cannot keep up 100% intensity for one whole hour so you must work out a work to rest ratio. For example do a 5-minute circuit then have a 3-minute break and repeat 5 times. This way you are fully recovered in between circuits and can really push yourself.

For some really good circuits try combining body-weight exercise, compound weight movements and a cardiovascular machine (rowers are great.)

Just remember when choosing weights exercises try to choose compound movements and limit the amount of isolation exercises. This is because full body exercises are going to tire you a lot more than isolation exercises.

Interval training
Interval training is one of my most favorite ways to get fit on any piece of cardio machine. Just choose the interval program, and get going. Interval training can be done anywhere and usually follows the following format.

- One minute of intense effort followed by a one to two minute recovery (depending on where you are in your training cycle). Do this fifteen times and you will definitely be getting tired.

The great thing with interval training on a cardio machine it is really easy to monitor your heart rate and calories burned as well as distance traveled. A great way to keep up intensity is to stay above a certain row per minute (RPM) for the full minute.

Sprints
Sprints are just another way to do interval training. The great thing about running is that you don't have to go to the gym to do it. The local park has everything you need for high intensity sprinting session.

You may like to challenge yourself (and build the leg muscles) by completing sprints uphill, or try pulling a sled or tire along for added resistance. Piggy backing a partner is another great way for you to do sprints up a hill.

Here is an example of a hill sprint workout.

- ten hill sprints with walk back recovery.
- Five piggyback or sled pulls with walk back recovery

This sort of program will really have your heart rate increased and lactic acid all through the legs. If you are going to be doing a lot of hill sprints it may be wise to read up on recovery.

If you are not keen on hill sprints then you can just do flat sprints. A good program would be:

80m, 90m 100m, 120m, 100m, 90m, 80m, Followed by 5 repetitions of 40m sprints.

Who is this training catered for?

This training is awesome for athletes and experienced trainers. High intensity, short duration exercise is great because you can really push your body to the limit for a short amount of time, which gives you such fantastic results.

High intensity exercise is not good for the elderly, inexperienced trainers or trainers who are just getting into training, for the simple fact that their body is not conditioned to hard exercise and they may injure themselves.

It is important that you are an experienced trainer (or have an experienced person eg a Personal trainer) nearby to help out if need be.

What sports is this type of training good for?

High intensity exercise is great for sports where you have an intense couple of minutes and then the intensity dies down again, for example sports such as rugby, soccer, hockey as well as boxing, wrestling, judo and karate. Due to the short duration of this type of exercise it is not suited for endurance sports like marathon, triathlon, swimming, running etc. In saying that though endurance athletes still perform interval training but it is different to the short duration sports.

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

Original article

Zumba Clothing - Important Outfit So That You Get The Most Out of Zumba Fitness Dance

Zumba is a dance based workout routine that is great for a fun weight loss program. Many people have taken a liking to it and it has grown to become more and more popular in times of today.

It's a blend of upbeat Latin music which incorporates a high energy dance routine that is a combination of altered meringue and salsa moves. While people all over the world indulge in this fun workout, not all of them realize that it's important to dress right for zumba and for any form of exercise so as to avoid constricted movements.

For women, it's important that you begin with support. So wear a good sports bra during zumba dance sessions to restrict breast movements. It's important because you wouldn't want to damage your muscles which will lead to saggy breast and stretch marks on your skin as well. A good sports bra can also help prevent chaffing and wick away your sweat as well.

If you're unsure about what a good sports bra is like then go to a professional at any department store and get measured and fitted for one. In order to do not only the zumba but any exercise, you need the right bra. It can be quite costly so avoid high end brands and go for something that is cheaper on and light on your wallet. You should invest in a few bras so that you can rotate them frequently so they last longer and you'll never run out.

When picking out your zumba outfit, go with something that won't get in the way of your workout. It's fairly alright to wear tees but use one that isn't tight so that it gives you enough room to move and stretch without constricting your movements but it shouldn't be too big that it falls off your shoulder and interferes with your movements.

Regular exercise pants or shorts is good too. So long as the material gives you stretching space, it works well. It's also important that these clothes have got wicking material to absorb perspiration and reduce chaffing on your skin. Also, cotton clothing is good for workouts too, especially light cotton clothing which is
breathable material.

As for your feet, you need a good pair of thick socks that fit snugly. Many people tend to use regular skin socks which are thin, this isn't good because it leaves sweat on your skin that will irritate your skin with all the heat and sweat. You need a nice thick pair to act as a barrier against blisters and to keep your feet comfortable as you rapidly move around.

Shoes can vary based on the place of your workout, but generally you need a pair that gives you grounded support, strong stability and a pair that will cushion your movements. It's also important that the shoe doesn't have too much traction as that could impede dance footwork.

If you've gotten very serious about zumba and will be doing it for a long period of time, then visit a sports shop to get the clothing that have been specifically designed for zumba. They come in a variety of sizes, colors and designs as well. They mostly consist of fun tank tops, tees, cargo pants and sports bras.

Check out the Zumba Exhilarate Discount Code blog for the latest Zumba discounts and deals. Selina Foos is a health fitness trainer and freak. Her free time is mostly use to keep track of fitness deals online.

Original article

Which Comes First in a Workout: Cardio or Weight Training?

Both cardio and weight training exercise are vital to building a sculpted physique, but when you are crunched for time and need to fit both into your allotted workout time at the gym, which should you perform first?

Here is the number one rule: ALWAYS DO WEIGHT TRAINING FIRST. The majority of gym-goers tend to break this rule and perform cardio exercise first, followed by weight lifting. This is not the most efficient way to train the body and will hinder your muscle growth and fat loss efforts. Here are a few reasons why.

Weight training requires the highest amount of physical energy and stamina. Therefore it is a no-brainer that you want to do the most labor-intensive task first when your energy is highest and you have the most strength.

Weight lifting relies heavily on your glycogen stores, or stored energy in the muscle tissue. You will not be able to lift as heavy of a weight or perform as many repetitions if you do cardio first because it will deplete some of your stored energy and you will be too tired to perform your best at lifting weights. And if you are not putting forth the most energy towards lifting weights, your muscle growth will be reduced.

Most people go to the gym and perform exercise to lose weight. Doing weight training first is also a great way to increase fat burning. When you do weight training first, you are burning up the stored energy in your muscles, your glycogen. After a weight training session, your glycogen is depleted at this time and the body has very little energy stored in reserve. Then you hop on the cardio machines and start increasing your heart rate. Your body needs energy to keep going and if there is no more glycogen in storage, the body will start to break down the fatty tissue reserves and use it for energy.

If you are still not convinced, try this challenge: Pick a day you normally go to the gym and do cardio first then do weight training. Now pick another day to go to the gym and do weight training first followed by cardio. Make sure you are doing the same exercises and for the same duration for both days. You should notice more energy for your weight training program when done first, and since cardio requires much less energy, you will still be able to get through your cardio session without much decrease in performance.

Try it for yourself!

Melody Loo is an active figure competitor and personal trainer. She has been exercising for over 10 years and has studied exercise science, nutrition and kinesology. Learn about her Figure Competition Diet and what it takes to become a figure competitor.

Read more about weight lifting and bodybuilding at Competition Diet.

Original article

Are Elliptical Machines A Good Investment?

So you made it a point to live a healthy lifestyle and start exercising along with your healthy diet. Aside from the healthy all-green diet you are partaking, what do you do next? For a lot of people, the answer is very simple: an elliptical machine. Elliptical machines have made a big impression in the fitness equipment market. They have stayed around due to their unique no-impact workouts. When looking for the best elliptical, consider this information as what features the top elliptical machines should have.

Consider the weight of the elliptical trainer. High ratings are only given to those that weigh 250 pounds or more. This is something to consider because anything lighter may not last a long time. Plus, it may fall short of your expectations because of the wear and tear it will receive. Also, you should consider your height and weight, and of those individuals who will be using the equipment.

High marks are also given to those elliptical trainers that have easy to read consoles, with a few features like heart rate monitors and pre-programmed workouts. Some might think that those with extra features that are not needed will get higher elliptical machine ratings. However, those things only tend to complicate some workouts. The simpler the machine, the better it is for working out.

It is good though, that the console can provide an estimate of the calories you have burned during the span of the workout.

When compared and rated by customers, the magnetic resistance type got higher reviews compared to that of the belt type. A an elliptical machine with magnetic resistance offers a smoother, more consistent way to get better results from your workout and it is more durable.

The top elliptical trainers will have a smooth, quiet operation. The easiest way to test this out would be to get on one. If the machine vibrates or rattles, it is a good indication that it is not made well or of poor quality. This means that this machine will probably not stand up to frequent use for the long-haul.

As stated before, the more you weigh, the faster your machine will wear out which is something to consider.

Purchasing a high quality elliptical machine will be an investment. The objective is to use the equipment to reach your health and fitness goals.

You should do a side by side comparison of many models in your price range. This will help you choose which elliptical trainer will best suit your needs and will have the features and benefits that you desire.

Looking for a high quality elliptical trainer? Check out the review on the Sole E35 elliptical. For more reviews on the top rated elliptical machine go to: Elliptical Machines HQ.

Original article

Is Cardio Keeping You Fat?

What kind of cardio are you doing? If you're doing long, slow, low intensity cardio, then you're going to burn calories WHILE you're exercising.

Is this most effective fat burning cardio you can do? Want to know what type of cardio all my Eastbourne Personal Training clients are doing? For the time and energy you invest, is there a more effective way? Is it possible to burn calories even AFTER your exercise session is over? (As well as burning calories DURING exercise?)

Of course! If you're ever heard of interval training then this is your solution. With interval training you can cut your workout time literally in half and you'll burn more calories during your workout. As well, some studies have proven that you'll continue to burn calories for up to 48-72 hours AFTER your workout with an elevated metabolic rate. This means that you could train on Monday morning and still be burning calories Tuesday night!

Sound too good to be true? What's the catch?

The kicker is that for the short time invested in interval training, you really need to push yourself and get a sweat on. It's not called 'high intensity' for nothing. There's a variety of ways you can incorporate interval training into your workout:

RunningSwimmingRowingStair runningJumping jacks

And there are a number of ways you can set your work to rest sets up. For example: -Do 20 seconds of HIGH INTENSITY work, and follow it with 10 seconds of rest. -Do 30 sec of work with a 20 sec rest. - Do 40 sec of work with a 20 sec rest. -Do 15 sec of work with a 15 sec rest. -Be creative, there's no ONE way to do it. The key is to get the heart rate elevated and then let it slow down and repeat for up to 20 minutes.

Take a look at sprinters...

Sprinters have events that are between 10-40 seconds in length, so their training reflects preparation for these events. They do short bursts of intense activity followed by short rests. Then they repeat this over and over again.

In other words...interval training.

Do you see much body fat on a sprinter? They are some of the leanest athletes around with 4-6% of body fat.

Now, let's look at marathon runners...

A marathon is a long event and these athletes train for hours at a much lower pace. Is this the 'look' you're after? Often marathon runners have some muscle, but it may not be what you had in mind...

In these pictures, what physique looks the most healthy?

Go figure, what physique is using interval training? What kind of cardio is the most time efficient method of burning fat? How will you use your cardio time?

All my Personal Training clients in Eastbourne use interval training to get the most out of their workouts. Take a look at the results they are getting in the Success Stories section of the blog. Josh Warrell is a personal trainer who conducts a program called Personal Training Eastbourne that is available to East Sussex locals. Josh also runs a great blog Fitness Expert Josh

Original article

The Perfect Way to Train for Your Figure Competition

How do those figure competitors get those lean, yet muscular and sexy bodies? I am sure you and many others have asked themselves that very question many times. Getting into such terrific shape does take some focus, dedication and hard work. No one just wakes up one morning with the prefect physique and walks on stage. If you ever wanted to enter a figure contest or just look like a figure model, I am going to share with you some quick and easy tips and secrets on how to train for your figure competition so you can attain a great physique, too.

Use weight training to build a solid foundation - The resistance bands and kettle ball trend workouts are in full effect right now. While such exercises may benefit someone who needs to lose a lot of weight, they are not necessarily the exercises you should do to build a figure competitors body. The way to train for your figure competition requires you to use weights to build lean muscle mass. You have to have a solid foundation built to compete in figure and win.

Utilize your off-season to build muscle - What is the first thing you notice when you see a well-developed figure competitor? You see beautiful and sexy lean muscle. The figure competitors you see on stage, online, and in the fitness magazines built their physique in the off-season. Off-season is the time you feed your body enough calories and protein to build as much lean and dense muscle as possible. If you do not have muscle, you can not win a figure competition.

Know your rep range - It is important to know your rep range when you train for your figure competition. Many first time figure competitors are under the impression that they have to have marathon workouts in order to get into condition. Your diet and cardio will take care of fat loss. Keep your weight training focused on the muscle development. During the course of your figure prep you will lose some strength and energy, and only then should you lower your poundage and include more reps.

Prepping for a figure contest does not have to be a difficult task. You just need to know and implement a few basics. When you put into action the right way to train for your figure competition, you will begin to see your body transform in just days.

Now, if you want MORE information on figure competition diets to really melt body fat, you need to Click Here and get a sneak peek at what the IFBB Figure Pro competitors are doing to slash body fat and win competitions!

For IFBB Figure Pro Approved diets, training programs, and cardio systems take a peek at http://www.figurecompetitionsecrets.com/ Right Now and get the insider tips!

Original article

Incredible Metabolism Boost: Sprint-Based Cardio

One thing you need to know: Your ticket to burning those body fats and losing weight quick is to perform the best type of cardio, which is sprint-based cardio.

A study conducted by the University of New South Wales shows that in as short as 20 minutes doing 8 seconds of sprinting using your stationary bike and 12 seconds of light cycling, you could lose fat 3 times more than those who do non-stop cardio for 40 minutes. The study further states that interval training burns fats not just from your skin but also from deep within your muscles. This makes your muscles more lean and toned.

Do you want to know the best part about this? Interval training is a very effective approach to lose that extra weight on your butt and legs!

Does it Work?

Doing endurance cardio, or cardio alone, will not be enough to lose those fats without incorporating some interval training. You might end up having patella-tracking syndrome. it is a condition where your kneecap begins to head off the knee edge. This was the result of doing cardio alone. Because of this, I had to cut cardio workouts for 6 months. This is when I discovered how great weight training is. By the time I get back to my cardio workouts, I gave it a different twist by incorporating interval training. Giving at least 20 minutes or less of exercise and alternating sprints (with recovery periods in between) will surely lose that unwanted fats on your body.

Why I Love Interval Training for Fat Loss

It is more 'engaging' compared to endurance training. You are excited to get back to the session each time after your recovery period. You are working so hard that you will not notice you completed the intense 20-minute session at the end of the workout.
You will save a lot of time doing this.
You can achieve a leaner and stronger muscle with interval training. Even though a sprinter's and a marathon runner's body are both sturdy, I would still prefer the sprinter's body. It looks sturdier, leaner and toner.
You can avoid corrective exercise later in life. As Bikram Choudray, founder of Bikram Hot Yoga, says "You can mess with the Gods, but you cannot mess with your knees." Think of the same thing for your hips. The main difference between endurance cardio and interval training is that endurance cardio wears your body down while interval training makes your body stronger.
As mentioned before, it is an effective way to lose those fats on your legs and butts.

If you have not tried interval training before, give it a go now. Try some variations and do what works for you best. You cannot go wrong with performing intervals on your workouts. It is actually effective if you change the variations from time to time. You can also change the time you spend on each variation and recovery but do not go beyond 20 minutes.

Additionally, just the thought of spending only 20 minutes of your time on a workout is enough reason for you to get moving and it is a great weight loss motivation - no excuses!

Life is Now. Press Play.

Check out my blog Body Incredible for fat loss, nutrition and for motivational tips. And if you'd like to learn what it really takes to be in exceptional shape as a busy woman, visit Woman Incredible

Original article

How to Choose the Right Bikes - Tips

If you're trying to get new bikes then here's how to save a lot of headache.

Most people make mistakes when they are looking to buy a new bicycle. The 3 mistakes most people do when buying a new bikes are: failing to buy bicycles that fit their needs, failing to buy bikes that fit to their size, pay too much for their bicycles.

After reading this article you will know how to choose the right bikes for you and how to get the best deal on your new bikes.

The first mistake people do is failing to pick a bike that fit their needs.

Most people find bicycle that looks cool to them, they might like the design, its color or its spark, But the most important thing that your bike will fit your need so that you can use them safely and comfortably.

The factors that you need to consider before deciding which bike type to buy will depend on the type of riding you want to use them for. You'll have to consider where you'll be riding them, what kind of surface you'll be riding on and how fast you want to go.

You see, there's a lot of different between using your bike for leisure or serious transportation such a racing, regular fitness, and commuting around your city.

There are different bikes to suit each one of these situations, but understanding your needs is an important step in choosing the right bikes.

However that is not the only point, most people make huge mistake by failing to choose the right bike size for them.

After you decide on the type of bike you want, the next step will be choosing the right size.

Bike sizing could be tricky since each manufacturers size their bikes differently, some use centimeters and other use inches.

Also the bikes geometry is different from one brand to the other due to their design differences so the measurements could change from one brand to the other.

You have to keep in mind that most bike sizes are based on your height and body frame dimensions; you can easily take your own measurements to fit for a bike.

You'll need to know your height, your inseam measurements, your torso length and arm length.

And last, when buying new bikes, you would want to get the best deal you can get.

In order to get the best deal for new bikes you should skim through as many offers as possible,check in several vendors will take you time, and going from one store to the other is a tiring process.

When you're looking for the best deal on a new bike, you should do that online.

Shopping online will save you time and money.

When you shop online you can compare offers from more vendors quickly and easily.

Shopping online can be done whenever you want; you don't need to limit yourself to store opening hours or to its location.

Also online vendors can offer you better deals due to their overhead savings on rent and useless salesmen.

In addition most of the online vendors will offer you overnight shipping of your bike so that you can enjoy them as quickly as possible.

When shopping online it's important to buy from a reputable trusted vendor in order to make sure that he can deliver on his promises.

Read more about bicycles on my website: the bicycle warehouse, where I tell you more about bike types and bikes brands.

Click here to read the full road bike sizing and measurements instructions and get great deals for road bikes.

Original article

How to Lose a Pound a Week

There are many ways to lose a pound a week. The truth is it can be done in half a week, but a pound a week is fine. The idea is simple, if you're burning off more calories than you consume, off comes the weight.

The best way to lose a pound a week, or even the necessary way, is to burn off 500 calories a day more than you eat. This may seem a lot of work to start with but when you come to think of it, 500 calories can be burnt off in just half an hour on an exercise bike. Half an hours work, seven times a week, pound lost. You have to remember that you burn calories simply by everyday tasks such as walking, sitting, taking out the trash and anything else you might be doing. So as long as you are not putting weight on before you start trying to lose weight any extra exercise you do will start burning the calories and you will start to lose weight.

Aerobic exercise is the key. Aerobic exercise is anything that may increase your heartbeat and will result in burning calories. This will not only help you to lose weight but will also help regulate blood pressure and well being. It is advised that we exercise like this for at least 20 minutes a day to stay healthy. Aerobic exercise can come in many forms. Favourite ways that people exercise aerobically tend to include:
RunningWalkingSwimmingCyclingDancingSkipping

My favourite way to exercise like this is simply the 'exercise bike'. This is for many reasons. Although outdoor cycling can be seen as more fun or more adventurous, the weather does not always permit this!

On an indoor bike I can read a book, watch the television, listen to music or simply just cycle. The exercise bike usually comes with a built in control that allows the user to adjust the level or tension of cycling in such a way as to mimic up hill or down hill or anywhere in between. This is particularly useful if you want to tone muscle whilst losing those all important calories. by selecting a harder setting you can quite easily tone whilst you are exercising aerobically. Also the exercise bike will allow you to keep track of calories burnt which helps you set realistic targets whilst ensuring you reach your goal of 500 calories.

So, the idea is to burn 500 calories a day extra, doing whatever you love best (or are willing to have a go at!) by sometimes only half an hour to an hours workout and in 1 week you can expect to lose a pound in weight. Good luck and have fun and in no time at all you will be wearing those clothes you never thought you would fit into!

Original article

Getting A Good Workout On An Elliptical Trainer

This is a concern that comes up all the time. People will often say "I don't feel like I'm getting a good workout on the elliptical." Or they will ask a question like "Is the elliptical an effective workout?"

It seems that there is a lot of misconception out there about aerobic exercising for weight loss and general fitness. People tend to feel that they should feel like they are getting a good workout to make it worthwhile. The truth is, if you feel like you are getting a good workout, you're probably working too hard and harming your body in the process.

Here's a common scenario I see. Someone will start using an elliptical machine and at first they will feel challenged by it. This is because their bodies are just getting used to this type of exercise. After a while though, they will start to feel like it is too easy and think that they aren't getting any results.

Often times they will step up their resistance level and/or speed because they feel like they need to break a sweat or feel their heart pounding in order to get a good workout on the elliptical. This is a misconception. If you can feel your heart pounding or have trouble carrying a conversation without losing breath after your workout, your heart rate is probably too high and your body will start to sabotage your muscle to get energy to burn.

This is where a good understanding of the different heart rate zones comes in handy. One thing to look for in an elliptical trainer is one that comes with a chest strap. That way you can keep an accurate count of your heart rate. There are basically four heart rate zones I want to discuss:

Not Doing Enough Zone:

This is a very light workout where your heart rate remains under 100 bpm. If you are in this zone, chances are you aren't working hard enough and will have to go longer to see results. Personally, I think it is very hard to stay this low with an elliptical because of the design of the machine. You are practically forced to work out harder than this.

The Fat Burn Zone:

This is the zone you want to be the most concerned with if you want to loose weight. To stay in this zone, you want to maintain a heart rate of 100-140 bpm. You will also get a good aerobic exercise which will help your heart and can lower your cholesterol AND you will tone your muscle, which is good for your metabolism. It's a good idea to aim to stay in this zone for about 30-45 minutes.

It can be very tempting to feel like you need to work harder than this. It doesn't take much work at all to hit the high end of this zone, and it doesn't feel like that much of a workout most of the time.

The Cardio Zone:

This is from about 140-170 bpm. This zone is great for your heart, but it's not as good for weight loss. That being said, it's still a good idea to aim to stay in this zone for about 15-30 minutes. Further down in this article I will discuss strategies to get a good workout by mixing the Cardio Zone with the Fat Burn Zone.

One of the reasons this zone is important for weight loss is that you will burn calories fairly fast. However, there is a common misconception that burning more calories by staying in this zone longer will yield better weight loss results than staying in the Fat Burn Zone, which burns fewer calories.

It's important to realize that weight loss is not all about calories in an calories out, as many people think. It has a lot to do with the type of calories coming in and where the calories going out are being burned from. More on this later.

The Too Much Zone:

Anything over 170 or bpm is too much for most people. Unless you are really fit and have good understanding of fitness nutrition, I'd avoid entering this zone at all. In this zone, you will be burning too many calories too fast and your body will bypass the energy stored in fat and go directly to a faster source of energy, your muscles. Your muscles will be eaten up to supply you with the energy to maintain this level of effort.

Strategies To Get A Good Elliptical Workout:

There are 3 different strategies I would like to talk about to help you get a good workout with your elliptical trainer. It is important to track your heart rate so either use the chest strap that comes with many elliptical trainers or buy a heart rate monitor to use.

Fat Burn Zone Only:

This one is easy. Just stay in the Fat Burn Zone (100-140 bpm) for the whole exercise. 30-45 minutes of this 3-5 times per week should get you some good results. This is a good option if you are just starting out.

The Fat Zone works because you are working out hard enough to burn a good amount of calories, but not so hard that your body will go to quick sources of energy and bypass your fat reserves.

First Cardio, Then Fat Burn:

Start off in the Cardio Zone (140-170 bpm) for about 15 minutes. The objective here is to quickly burn of calories stored as sugar before it gets converted to fat. Then, spend 15-30 more minutes in the Fat Burn Zone (100-140 bpm) to burn off your fat reserves.

Interval Training:

With this strategy, you will alternate between fast and slow pedaling at 5 minute intervals. A lot of people swear that this is the best strategy because it will have your body constantly switching gears, which should produce better results.

Additional Tips:

Here are some extra tips that you should use with any of the three strategies above:

Stretch out before you start
Use a program that has you pedal in reverse to work on different muscle groups
Weigh yourself daily first thing in the morning
Drink plenty of water
Eat healthy foods
Don't consume too few calories

These tips can be a great start to help you get a good elliptical workout. To learn more about the best elliptical trainer to use with this method you can find Sole E35 Reviews at Robert's site: http://www.solee35reviews.com/

Original article

The Best in High-Intensity, Fat Burning Cardio Workouts

Doctors and exercise specialists continue to emphasize the importance of a cardio workout and how important it is to good heart health. Fat-burning, high-intensity workouts strengthen the muscles as well as the heart, and they improve circulation as well. Besides the goal of cardio health, these workouts also help with toning the body and to weight loss as calories are burned.

Almost every health club, gym, and local Y offer high-intensity cardio programs for people of all ages. Even community centers, schools, and churches sometimes offer these to anyone interested in joining the group. There are also DVDs that you can use in the privacy of your own home and TV shows that you can use as a guide to your workout as well. If you belong to a health club or a gym, they usually provide the service of a private trainer to design a high-intensity, fat-burning cardio workout for you. If you want to continue having the private trainer work with you, you can pay an extra fee to learn the exercises that you need to do for this purpose.

There are also businesses like TRX that offer custom-designed or package workout programs. Their equipment is an exercise band that doesn't require any experience using this style of device. Using this exercise band can burn calories and tone your body while you get a healthy cardiovascular workout.

This type of exercise is called a suspension training activity. After you attach the TRX band to a door, a beam, tree, or other sturdy place, you begin your workout. You actually use your own body weight and gravity to reach target areas that need workouts. The advantage to this workout equipment is that it is easy to take wherever you go, and you can exercise with it anywhere as well, as long as there is something strong to hook the band onto.

This method was first used for military training. It is an effective fat-burning exercise that is safe for almost anyone. After the military realized how good the band is for cardiovascular workouts, it was redesigned for use by civilians. The TRX suspension training was chosen by the company that designed the belt because it can be used to exercise anywhere at any time. No more excuses that someone can't get to the gym so they can't exercise. Now it can be done no matter where the person is. The band is great to take along when traveling because there is always a tree, door, post, or other stable place to attach the band for a workout.

To make it even easier, the workout kit has a DVD included that shows exactly how to use the band the right way. It shows how to do exercises that require various intensities as well. Even athletes who are in top shape can benefit from using it, and it is easy for the beginner as well.

A company such as TRX will ship the belts and exercise packs across the United States, and they only charge a $5.00 shipping fee. Their equipment provides an easy way to tone and build muscles and lose weight while doing a cardio workout.

Discover more about this easy to use method of exercise and how it can help you improve your muscle tone and strength, as well as drop pounds of unwanted fat.

Original article

Swimming Pools Offer Great Aerobic And Weight Loss Benefits

There are times, when it's so hot and humid in the summer when you simply can't bring yourself to get outside and exercise. If you have a swimming pool in your own backyard though, you can exercise no matter how hot it gets! Whether you're looking to swim for recreation or for exercise it's a great way to undertake a workout even when the sun is high in the sky. Swimming is a great way to get a cardio workout and build endurance. Even individuals who suffer back, hip, knee pain or deal with arthritis or other painful joint issues. In a swimming pool, the buoyancy relieves the stress on the swimmer's joints and muscles but swimming offers great resistance and allows you to get a great workout in a short amount of time.

Swimming routines provide the same aerobic results as running or walking, all without stressing your knees, legs or back. Additionally, when you're swimming you're working to strengthen your shoulder and back muscles as well as your abs, heart and lungs.

Individuals who commit to a regular swimming routine will quickly enhance cardiovascular fitness, build endurance, increase lung capacity and tone your body as well. Because the resistance you feel in the water is more than the resistance you encounter in the air - ie if you're running or walking - your muscles have to work harder but because of the buoyancy of the water, you do it in a way that doesn't put harmful impact on your joints. Additionally, swimming will improve your body's overall circulation.

Try out various swim strokes for your work out, try to change it up every time you swim or change it up every few laps and work on the breaststroke, freestyle strokes and the backstroke. As with any type of workout, you want to begin your workout with a five to 10 minute warm up of water walking. If you're a beginning swimmer, you should plan your workouts for intervals of 15 to 20 minutes several times a week.

As a weight loss regimen swimming will help you lose weight as the activity burns as many calories per hour as if you'd run for six miles in one hour. Add to the calorie-burning mix, swimming is a relaxing exercise as well and many people find it to be a great time to meditate and help relieve the stresses of the day.

Robbi Hess is a writer/editor/blogger with more than 20 years experience as a writer on assignment. She is a professional writer on assignment who has served on the staff of newspapers, magazines and with book publishers. You can see more about her at http://www.robbihess.com/.

Original article

Health Benefits of Aerobics - Key Facts You Should Definitely Know

Aerobic exercises are workouts done with the utilization of oxygen to improve the conditions of the heart, lungs and blood vessels. It usually involves the large muscles of the legs, back and chest and is done at moderate intensity for a longer period of time so that carbohydrate is turned into energy. When the carbohydrate stores in the form of glycogen in the liver and muscles have become depleted, the body will metabolize fat to fuel the activity. Since this is a slow process, the individual exercising will feel fatigue and energy loss unless the person gets a little rest or guzzles up energy drinks to maintain the energy levels.

Because this kind of workout improves the oxygen-carrying capacity of your heart and lungs, it is highly beneficial for health. However, for aerobic exercises to achieve their desired effects, they must be performed for at least twenty minutes a day for a minimum of three times a week. Examples of workouts that develop your cardiovascular system are swimming, bicycling, running, dancing, jogging, power walking and climbing the stairs.

One of the best health benefits that can be derived from adhering to an aerobic regimen is reducing your risk of dying prematurely from cardiovascular disease. As air is taken in and expended out of the lungs, the muscles involved in respiration are strengthened and developed. Together with this, the heart muscle is also enlarged and fortified, improving its efficiency in pumping blood in and out of the system. When the heart and lungs are enhanced and circulation is improved, blood pressure gets reduced and more red blood cells in the body facilitate the transport of oxygen throughout the tissues.

Aerobic programs like the P90X workout do not only have beneficial effects to the lungs and heart. All the muscles in the body are made stronger as well with a regular aerobic regimen. High-impact aerobic activities like jogging also stimulate bone growth, reducing the risk of osteoporosis. With regular activity and a healthy diet, the risk of developing diabetes is also greatly lowered.

For athletes in training and even those who seek to amplify their workout sessions, aerobic exercises also augment the storage capacity of energy molecules, increasing stamina and endurance. Those seeking to lose weight will also find aerobic training beneficial since it improves the ability of muscles to utilize fats during exercise which results in the shedding of excess pounds. Because a greater portion of energy for vigorous intensities are generated aerobically, metabolism is also increased which also aids your weight loss efforts. When done regularly, aerobic workouts also enable the muscles to recover faster, allowing the body to do more exercises for more health benefits. Finally, aerobic exercises also encourage the body to release "feel good" hormones that reduce stress, lower incidence of depression and improve a person's overall mental health.

So if you want improved heart and lung function, hastened weight loss, increased stamina and endurance, reduced stress and overall better health, then make aerobic workouts a part of your daily fitness routine. Strive for moderate-intensity exercises on most days of the week to get the best results.

Last but not least, don't forget to read this review of the P90X workout and also this writeup of the Shakeology meal replacement shake.

Original article

Just What Is Aerobics?

Aerobics exercise is a special type of physical exercise that incorporates stretching, strength training routine with rhythmic routines with the goal of achieving increased flexibility, strength and cardio vascular fitness.

The term 'aero' refers to air or oxygen, thus the true meaning of the word aerobics is any exercise which improves the flow of oxygen through the body or which uses oxygen in the

Aerobic Classes

Though usually performed to musical accompaniment and in a group setting with an instructor, it can also be done as a solo venture in the privacy of a home setting. Its overall goal is to promote health and discourage the occurrence of disease within the body as well as promoting overall fitness of the body.

Aerobics classes are structured to facilitate variety of fitness levels and experience. Classes are available for beginners, persons at the intermediate level as well as advanced levels.

Each class is designed with a particular level in mind and an experienced trainer leads the class through a variety of dance like routines.

Why Is It Good?

Partaking in regular aerobic activity will benefit the body in a number of ways namely:

1. Helps to burn calories and subsequently lose weight

2. Stimulates the brain to release 'feel good' endorphins which elevate your mood and improve your disposition

3. Strengthen heart and lung muscle, and with continues effort, it will greatly assist in reducing the occurrence of chronic illness such as heart problems or hypertension.

4. Stimulates the circulation of lymph and blood throughout the body, thus inadvertently boosting your immune system.

5. Strengthens the body

6. Helps to tone and produce a slimmer, trimmer body

Kinds of Aerobics

There is a variety of aerobics activities that an individual can perform. However, they are all likely to fit into one of three categories depending on your current fitness level and knowledge of aerobic exercises. The most important thing is that you get started with your aerobics training as soon as possible, this will help you to see result in the shortest period of time.

Once you have refined your aerobics workout routine then you can begin to incorporate some circuit training into your workout program. The circuit training will help you to control your weight and become stronger in the process, after you are comfortable with your progress you can then move on to free weight exercises. And always remember to have an effective cool down period once you have completed your workout program as it will help you to recover faster.

Discover the advantages of living a healthy lifestyle and see the benefits that a well balanced diet can do for you. For more information about weight loss, healthy living, getting the proper diet and exercise and other useful health tips go to: Health Tips 101

Get Your "FREE" Daily Diet & Exercise Tips Newsletter Today! And For A Limited Time Get The Fantastic FREE Report "Better Health With Vitamins" And Discover How To Live Longer And Live Stronger!

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Cut the Cardio!

Over the last few weeks I've seen so many Facebook statuses updates saying things like "Can't wait for gym tonight for my 2 hour cardio session" or "I'm going on holiday in a few weeks, I seriously need to get acquainted with that treadmill" and it gets me all frustrated!

Well what's wrong with that I hear you cry, after all if someone is doing cardio they are at least attempting to lose fat. Sure and let's be honest, the only reason anyone is doing cardio is for the "result".

The thing is though that 'result' maybe a completely different one to what you may have hoped for, and I can tell you from experience there is nothing more utterly demoralizing than pounding the streets for hours upon end day in day out aching like crazy only to gain fat!!

Like I've said before, during my fatter days in my 20s long slow cardio is all I did - yep cardio made me fat?

How? Well the answer is quite easy. I was doing that much go slow running that I was eventually breaking down muscle. Science lesson here for you...

Our primary source of energy is carbohydrate, but when that runs out we switch to our 2 other energy systems which are protein and fat. Protein is stored in our muscles and fat underneath our skin (adipose tissue). So during these drawn out 45 minute to an hour runs I was doing every other day I would quickly run out of stored carbohydrate (often I was doing these runs on an empty stomach first thing in the morning where carbohydrate stores are at their lowest because we've been asleep and not eaten for 8 or so hours).

So I'd quickly switch to fat and protein - so yes I would be burning fat, however id also be burning protein (muscle) and as I've explained before we do not want to burn muscle because muscle my friends is metabolically active which means it needs calories to survive.

So by preserving muscle we increase our ability to burn calories at rest. And now I'm using protein for energy I'm breaking down muscle - therefore when that run is over, yes I've burnt some fat, but I've also burnt muscle, so now my ability to burn calories at rest has DECREASED!!

Also I'm not sure if you're aware but a steady 45 minute run may burn a whopping 300 calories if you're lucky, that's equivalent of ONE TENTH of a pound of fat. Exercise like this for a massive ten hours a week and you'd be lucky to lose a pound!

Due to the large amount of steady cardio I was doing I was insanely hungry all the time so I was eating more than I should be and it was all the wrong stuff (heavy starchy bread, pasta, rice, cereals and at all times of the day - In short, I was over eating, my metabolic rate had slowed and hence this is why I was FAT from Cardio!

Another thing, if you are one of my bootcampers or personal training clients you have heard me talk about the 'after burn' or the 'after effect' which is what we get more of from using resistance/bodyweight and interval training methods. This is where we get maximal calories burnt not only during but after the session too.

Go slow cardio gives you no prolonged metabolic benefit - Did you know that with higher intensity exercise such as intervals and bodyweight circuits it is possible to continue to burn calories for up to 48 hours post workout? But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session. Now see why I was such a fatty?

And I did this all through my twenties, if I gained weight I just increased the cardio, man I was always tired or injured and thoroughly frustrated - thank god I discovered weights/kettlebells/bodyweight training and intervals when I re-trained as personal trainer at 27!

At my 30+ Boot camps and Booty camps I currently have the lads and the girls do short and sharp hill sprints, very tough and very effective - find a hill near you and give it a shot.

Like I've said before I've done all the time wasting for you and if your following my updates the chances are your interested in getting leaner, fitter and healthier so there's really no time to waste. Do yourself a favor, cut down the cardio, use bodyweight, resistance and interval training combined with clean nutrition consisting of loads of veggies, some fruit, plenty of fish and meat, nuts, seeds, eggs. Cook in coconut oil, drizzle your veg/salad with olive oil and get a high quality fish oil to supplement all this with and you will really start to feel the difference both physically and mentally.

Mark Tregilgas

PS - Before all you cardio lovers slate me, if you enjoy your steady, controlled cardio you don't have to give it up all together, just realise if you are training for ultimate fat loss purposes it is not the answer. By all means do it for enjoyment (if that's you) but make time to focus on the training which is going to provide you with the maximal metabolic response as well.

Original article

MMA Training - The Benefits of Muay Thai Training

Muay Thai training is beneficial to become a better mixed martial artist. All MMA competition starts with both fighters standing up. It is good to understand how The training can improve your overall performance of a mixed martial artist. Knowing only one genre of fighting technique may not be enough in the ever growing, ever changing landscape of mixed martial arts. If anything,training for Muay Thai can benefit anyone. From beginner to expert fighter, this training should not be overlooked.

Before we talk about the benefits of its training, let us talk about the training regime of Muay Thai. Muay Thai training usually requires a lot of cardiovascular activity such as running. Training usually does not require much weight lifting but training with a partner or by themselves. An expert practitioner may be required to run up to five miles for three times a week. This builds faster movements in the legs an arms.

Stretching is another important aspect of Muay Thai. A typical day of training may require stretching to be the bulk of the whole class. Typical stretching may include the hamstrings and quadriceps. The biceps, triceps and shoulders are other parts of the body that needs to be stretched. From my own personal training I remembered that the hips were stretched often since a lot of weight would be used to push off from either throwing a punch or kick. Although initially it could be painful stretching is a key source of training for this practice. Stretching is also done after the end of each training. This was to ensure that the muscles were not sore after the training.

Shadowboxing with Muay Thai can lead to visualizing your opponent in real competition. From doing feints to throwing a punch to proper footwork, shadowboxing helps the fighter become more familiar in competition. New techniques learned could easily be practiced without a partner and would provide a good workout. Shadowboxing also lets you easily practice combos such as the 1-2-3-4. A simple combination from boxing of the 1) Left Jab 2.) Right straight 3.) Left hook 4.) Right uppercut.

Muay Thai is a discipline that requires extensive training. It takes years to become an expert practitioner, but with proper training it could benefit any mixed martial artist. The benefits include improved cardio which could lead to better stamina and endurance. Shadowboxing is also a good way to learn and improve existing techniques. Please give this training style a chance and see if it will make you a better fighter.

Please visit my website for more MMA training and workouts at http://www.mmaworkoutprograms.com/

Original article

The Fitness Boot Camp Revolution!

Fitness boot camps have experienced a huge surge in popularity in recent times. To discover why these exercise classes are fast becoming the preferred option for many exercise enthusiasts - and to find out if this mode of exercise is right for you, make sure to read on!

WHAT IS A FITNESS BOOT CAMP?

A fitness boot camp is like an outdoor group fitness class. Classes have one or more instructors at the helm and a range of participants whose goals include weight loss, fitness, strength and stamina. Participants typically meet two to three times per week for a period of four to five 5 weeks. The number of participants can vary anywhere from 10-50 people depending on the individual boot camp.

WHY THEY'RE SO POPULAR

1) Outdoor appeal

Interest in these classes has soared and this is partly due to the fact that they're typically held in outdoor settings such as beaches, the countryside, parks and sports grounds. Being surrounded by nature makes a pleasant and refreshing change from working out indoors.

2) Exercise variation

There are no limits to the variety of exercises that can be utilized.

In addition to body weight exercises, outdoor props are often incorporated to introduce novel exercise variety. Props can include (but are not limited to) car tyres, medicine balls, kettle bells, skipping ropes, cones and tubing.

3) Team work

Participants often pair up to perform partner assisted exercises and work as a team to complete specific tasks. Working together as a team creates a unique bond amongst participants and creates a feeling of achievement.

4) Affordability

Working out in a group also has financial advantages. An average session can cost as little as $15 which makes it a very cost effective way to reach your fitness goals.

5) Support and Accountability

Outdoor group fitness classes create a supportive environment of like minded individuals who share common fitness goals.

On days when you're lacking in motivation your boot camp instructor and fellow participants will provide with you with the support you need to stick with your plan of action.

6) FUN!

What's the secret to sticking with an exercise program? It has to be FUN! Anyone who has participated in a boot camp will testify to the adrenalin rush and how energizing and motivating these classes can be. It's also the reason that fitness boot camps are fast becoming the preferred choice for many exercise enthusiasts.

Mark Woodgate is the fitness director at Bay Bodyfit Health and Fitness Centre, Mt Maunganui, New Zealand. To find out more about Bay Bodyfit's fitness boot camps, visit: http://www.baybodyfit.co.nz/boot-camp.html

Original article

Aerobic Classes And Its Four Benefits

There are many different workout opportunities available when looking to improve health. The greatest problem with most workouts is that they are fairly mundane and offer very little interaction in an incredibly social environment. When you are seeking to expand your opportunities of discovering a quality workout solution, look to the merits that are available with aerobic classes.

Benefit One: Setting Your Own Pace
While every individual has a wish to improve their overall health, the pace a person can maintain differs from person to person. Some individuals are incredibly healthy and can maintain a very fast pace that is commonly found within the resources of aerobic classes, while other people cannot maintain this pace. Fortunately, you can also set your own pace that enables you to participate in the special opportunities that persists with these classes without fear of judgment or worry when it comes to maintaining the pace of those around you.

Benefit Two: Having Fun
One of the most significant benefits that a person can figure out through the resources of aerobic classes is discovered with enjoying a very fun and active environment. Conventional workout programs can turn out to be routine and tedious resulting in failure in health-related efforts. Individuals anticipate taking advantage of these classes and this assists to create a resource of enthusiasm that will allow you to maintain or continue improving your complete health.

Benefit Three: Making use of an Effective Workout
A cardiovascular workout represents one of the most important resources an individual can cash in on when it pertains to enhancing their total health. If you are trying to lose weight the options of a cardiovascular workout will assist you to increase your metabolism and speedily burn through fat and calorie deposits. If you are trying to improve total health, the solutions of an aerobic workout can help to tone your muscles and burn off any excess fat that you are bothered by.

Benefit Four: Identifying an Affordable Health Solution
The ultimate advantage that is prevalent with use of aerobic classes is seen with a very affordable resource for taking care of positive health. Gym memberships can be extremely expensive and the investment into various health related machines also comes with a great price tag. The affordable solutions of these classes assist you to enjoy a workout experience that offers you tremendous results at a very low price. Each of these advantages displays how a person can take advantage of special possibilities that are available to them through aerobic classes.

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Visit http://aerobicdancing.com.au/ to know more.

Original article

What Type of Footwear Should I Put on For A Mini Trampoline?

The advantage of a mini trampoline is it can be utilized both outside and inside. This begs the particular question then: what type of footwear will be best suited? Will particular footwear wear down the trampoline pad? Would it be safe to jump with your bare feet? How about socks?

We're here to reply to these kinds of questions once and for all so that you could increase your comfort as well as being safe.

Let's begin by covering the shoes we recommend you DO use for your small trampoline. Certainly, you should first check with any paperwork that came with your rebounder regarding certain guidelines from the maker.

A set of tennis, running, or cross training shoes are ideal for working out on a small trampoline. They have enough traction on the soles to make sure you do not slide, yet they're still gentle enough to not cause damage to the trampoline top layer over time. Additionally, these types of shoes provide great support for individuals that have poor arches or perhaps if you find your feet hurt after a round on the small trampoline. These types of shoes were created for bouncing, which will let you stay firm while jumping your way to your fitness goals.

Much better compared to tennis shoes are no shoes. Your own bare feet come with a natural non-slip sole. Additionally, you will be able to experience the subtle adjustments in the surface of the mini trampoline which will let you get used to changes in your jumping sequence. Also, bouncing on your naked feet can help improve your foot muscles that would otherwise not be used while using shoes. It truly is dependant on comfort and choice whether you choose to don tennis shoes or leave your feet bare.

An ideal compromise in between bare feet and footwear come in the form of Vibram FiveFinger shoes. They might look strange, but they definitely do provide you with the non-slip grip of a shoe with all the overall flexibility and subtle motions that are included with barefoot rebounding!

Regarding safety sake, our recommendation is that you don't use the following when using a little trampoline. You'll also extend the life span of your trampoline by following these suggestions.

Though it may be inviting to jump with your socks, especially when doing exercises at home, it's a bad idea. Your socks give the bottom of your feet with no proper grip in any way. The top of the trampoline is sleek also. Add to that the proven fact that you'll be jumping and twisting on the trampoline and it's a recipe for disaster.

If we have not previously mentioned it in this posting, then it's probably not smart to wear on a mini trampoline. We're discussing stuff like flip-flops, sandals, cleats, boots, dress shoes, high heel pumps, slip-ons, the list can go much more. Use common sense and stick to bare feet or athletic shoes having soft soles while rebounding. It is going to make sure that you as well as your trampoline last for years in the future.

For more information on how to get the most out of your mini trampoline, including workout videos, reviews, and information, visit Mini Trampoline Headquarters online.

Original article