Strength Training Vs Cardio - What Is Best for Weight Loss?

Many personal trainers are now using strength training as a primary method of fat burning for weight loss, while many professional bodybuilders mix cardio into their workout routines.

What is the truth? If you are confused on the issue, you are not alone. It seems complicated until you break it down to the basic truth: effective, long term weight loss requires a combination of cardio sessions and strength training sessions.

Cardiovascular training is effective for weight loss because it brings the heart rate up and keeps it there for an extended period of time. This places a higher than usual demand on the body for energy, which requires the body to burn a lot of calories to produce that energy. If you are watching what you eat and controlling your calorie consumption, the extra calories needed to produce this energy will be pulled from stored body fat. This is why those who do a lot of cardio work have an easier time losing weight. They simply have a higher demand for calories to burn.

How does strength training fit into this? While dumbbells, barbells, and weight stacks used to be the domain of those looking for a super pumped, muscular frame, personal trainers are now using these tools for women and men who just want to lose some weight, tone up, and look their absolute best. Cardio still has to be a part of the weekly routine, but strength training is now considered essential for weight loss.

Strength training does strengthen and tone your muscle, but while doing that it places a huge demand for energy on your body. Modern research has shown that your metabolism stays elevated for hours after an intense strength training workout. This simply means you continue to burn calories at an elevated rate even after you have finished working out. Remember, the more calories you burn the more likely they are to be pulled from stored fat, so this is a great thing for weight loss.

Resistance training also maintains your muscle mass, and can help you build more muscle if needed. Women can do this without getting bulky like men. They simply become leaner and better toned, so they look smaller regardless of their weight. Men can get more bulk to them, but it takes considerable effort to look like a professional bodybuilder.

The only problem with combining strength training and cardio for a well balanced weight loss program is that it takes a lot of time to put in three or more strength training workouts and many cardio sessions every week. The solution is often to do circuit training sessions that combine strength training movements with bursts of cardio. This keeps the heart rate high so the benefits of cardio are delivered, while still working the muscles for strength training benefits.

There are some people who benefit more from cardio and some who benefit more from strength training. If your goal is simply to lose weight, then a combination is your best plan.

My name is Noel M Nelson and since 1998 I have been helping people just like you boost stamina and strength through herbal supplements like Tribulus.
Any male seeking to increase their testosterone production, libido, sex drive, athletic performance, muscular mass and the quality of their sperm - Bulgarian Tribulus Terrestris will assist you!

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P90X2 Program - A Workout Routine to Lose Weight

Why do we need a workout routine to lose weight?

Because, in case you hadn't noticed, we are fat.

The western world contains too many people who are obese or even morbidly obese. We now have much busier lives and don't have the time for a workout routine to lose weight. We are not exercising as much as our parents and we are eating a diet consisting of highly processed foods. No wonder we are getting heavier and heavier. If you are ready for a change and want to transform your body then you are on the right page. With some good workout routines to lose weight incorporated into your daily schedule, you can become a fitter person.

Losing weight is actually very simple. Eat less food and burn more calories, it really is that easy. Unfortunately most people go about the weight loss process the wrong way. Often they will starve their bodies to achieve fast weight loss but this can have a bad effect on your total health and wellness. With starvation the body is deprived of essential minerals and nutrients and important muscle is lost. If you are serious about losing weight then you should restrict your weekly weight loss to no more than a kilo. This can easily be achieved by reducing your calorie intake by 400-500 a day.

Reducing your food consumption is all very good but a sound weight loss program will be helped by including a good workout routine to lose weight. Starting a daily workout routine such as the P90X program will make sure your weight loss goals are reached faster and in a safe way.

When you start looking for a workout routine to lose weight, it is so difficult to choose the right one for you. When trying to choose that perfect program it is vital to select one that has a good mix of both cardio and weight and strength exercises. P90X2 covers all these bases and provides the ideal system and is one of the best workout routines to lose weight on the market today. The P90X2 program provides an easy to follow, intense workout program that covers all areas of body exercise with the extreme intensity to transform your body in only 90 days. Following on from the massively successful P90X program, P90X2 is a "turbo charged" version of the original. The P90X2 program covers all the workout routines necessary to sculpt your body into the body you have always dreamed of. With some simple accessories you can follow a diverse, but easy to do set of workouts under the expert instruction of Tony Horton from the Beach Body team.

The P90X2 program concentrates on the philosophy of "muscle confusion". The theory behind muscle confusion is that your body can adapt quickly to the stress it is put under. By altering the exercises the body becomes less accustomed to similar movements during each workout routine. This stops the body from adapting to repetitive routines and as a result muscle-building plateaus are avoided. If you are searching for a premier workout routine to lose weight, then look no further than P90X2.

If you are serious about transforming your body and adopting a healthier, fitter lifestyle then consider the P90X2 program today. There is loads more great information on the P90X2 program and the P90X program at the No 1 website for P90X2 http://www.p90x2program.com/

Original article

Tabata Training - Can 4 Minutes of Exercise Really Burn Fat?

The tabata protocol was made by the head trainer of the Japanese speed ice skating team. It was named after Dr. Izumi Tabata who carried out research using this work out to observe its usefulness.

Tabata training is a type of interval training workout which makes you work hard for a time period of 20 seconds, and then a ten second recovery period before repeating another 20 second intense bout again. This will be repeated for four minutes, so a total of 8 repetitions. You can repeat the tabata protocol again, but be sure to give yourself a little 2 minute rest.

Can a 4 minute routine really burn up fat?

This workout doesn't burn as much body fat during the workout like steady state cardio does, but elevates your metabolism for numerous hours following the exercise. Steady state aerobic exercise will burn more calories during the actual workout, but the tabata protocol will burn up more overall calories. By using up glycogen within the muscle tissue, it will force the body to use fat for metabolic processes, so don't be so fast to grab your post workout protein shake. Leave it for at least an hour or two.

This Seems Too Easy!

Don't ever believe this is gonna be easy; the truth is this would likely to end up a lot more like 4 minutes of torment to those not in great shape. Even those in great shape will find tabata training tough. When done with full high intensity this can be a very strenuous workout which will leave you gasping for breath and wishing it was over.

During Dr. Tabata's study, it was documented that a few of the skaters were forced to quit after just 6 rounds in their first couple of attempts.

Tabata training as mentioned earlier is a type of interval training so resembles a HIIT workout somewhat. Both are a kind of high intensity interval training. Tabata training is done using a much shorter rest break and a 2:1 work to rest ratio and reduced duration all round. A HIIT workout is done utilizing similar work intervals however does have lengthier rest intervals and often will last around 10-20 minutes instead of 4 minutes.

The benefits of tabata training are that it greatly increases your aerobic as well as anaerobic conditioning developing you in to a more complete athlete. It is also short in duration, and really makes use of the after burn affect very well. Tabata training is really flexible, and you can almost use any exercise to perform it. My favourite is to do shadow boxing, but doing burpees works really well and makes it more challenging. The drawbacks are obvious, it is a very difficult exercise, it can be hard to motivate yourself to perform it and if used to often can leave you fatigued.

About the Author: Michael McIntyre is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". Get the big & toned physique like a fitness model or favourite Hollywood superstar by checking out my website http://www.somebodylied.com/. I hope you enjoyed this post on tabata training, and start using it in your workout program.

Original article

Choosing The Best Workout Videos

Trying to find the best workout video can be a difficult process.

That process does not have to be difficult when we focus positively on our goals. Apathy, usually a big obstacle, can play a big part in starting a workout routine. It is always easier to find an excuse not to exercise rather than focusing to get out there and start a program. How often have you said "I don't have the time," or "the gym is not close enough to home," or "the weather is bad today." We have all used these excuses before, I'm sure. To overcome these obstacles a really good solution to get fit and healthy is to exercise at home, using a good workout video. By using a good DVD workout video you can exercise in your own surroundings, without the expense of gym membership and expensive equipment. There are many excellent workout videos out there today, but what is the best workout video? There seems to be a new workout video out in the market on a weekly basis. These include dance exercise videos, workouts for men and women. They all have one thing in common. They promise to get you fit, toned, muscular and healthy. Many of them use famous celebrities or have the latest and greatest fitness guru in their promotion. The purpose of this article is to help you make an informed choice when looking for the best workout videos for your home workout program.

What Goals Do You Have?

A vital part of the selection process is to set out what you are searching for. Is it an increased fitness level you are after? Are you trying to get toned abs for that holiday that is coming up? Have you just had a baby and are trying to shed those last few pounds of "preggy fat"? Various workout videos promise various fitness solutions and while they may state they have everything, you should make your choice after you decide what your goal is. The Right Atmosphere When choosing the best workout videos for you, the right atmosphere is important. You should always train in an environment that is comfortable and makes the workout fun. The type of trainer in the video can play a big part in this.

Do you enjoy the "party approach," where the instructor creates a party involving people of various genders, ages and abilities? Or there is the "one on one" style of workout video. These are more focused on just you and the trainer and many of the "celebrity" workout videos are based on this format. This type of video is more like having your own personal trainer and is more serious and focused than the "party approach."

There is another type of workout video where you can follow a serious, focused workout routine, while the trainer involves others while he or she shows you the moves. This type of routine is, in my opinion, one of the best workout videos you could choose.

The P90X2 program is just this type of workout program.

The P90X2 program is a combination of weight training and plyometrics. This includes doing weighted squats, and following that with some squat jumps. This technique had been used by many of the best athletes around the world to improve their fitness, with amazing results.

P90X2, the much awaited sequel to the hugely successful P90X program uses the same tried and tested philosophies that have proven to work to achieve better overall fitness and muscle tone. This series of videos will push you all the way but the trainer, Tony Horton, will keep you focused on getting the results you desire. By far this workout program is one of the best workout videos you can buy on the market today.

The P90X "muscle confusion" principle has been continued in the P90X2 program and will really help you to get on top of that unwanted fat. The muscles are loaded up, rested and then loaded up again, which builds up lean muscles in a short time period. You will find that your body will alter in a positive way, with leaner muscles and much better fitness and overall body health. All your workout routines are easily customised to focus on the particular part of the body you are targeting.

If you are serious about transforming your body and adopting a healthier, fitter lifestyle then consider the P90X2 program today. There is loads more great information on the P90X2 program and the P90X program at the No 1 website for P90X2 http://www.p90x2program.com/

Original article

Does Aerobic Exercise Burn Off Muscle Mass?

Aerobic exercise is focused on recurring body movements, which increases your pulse, and keeps it elevated for a time period. Aerobic exercise isn't simply jogging. It can take form in several varieties including circuit training, interval training and also everyday activities like cleaning up.

Throughout aerobic exercise, there's an order in which the energy systems are employed.

1. Carbohydrates from the food you eat, in addition to glycogen, that is stored in your muscles as well as the liver, ready to be used as instant fuel.

2. Fats coming from food and also from your body already.

3. Proteins and amino acids from the muscle tissues.

By using this knowledge, it's crystal clear that yes aerobic exercise does burn up muscle eventually. Here your body goes into a catabolic state, as it has utilized the two primary energy fuels to maintain the cardiovascular activity. After this is done, proteins from the muscles are used to maintain the activity.

The next critical point to discuss is, precisely what point in the cardiovascular exercise will the body exhaust the 2 primary fuels and begin to start making use of amino acids? It is frequently acknowledged this takes place whenever you do cardio workouts above an hour or so. I never perform a cardio session for longer than 60 minutes anyway; so if you carry out one of my workout plans you've got no need to worry about losing muscle mass while doing cardio.

However suppose you perform a sport which goes on longer than an hour. Then yes, cardio exercise would burn muscle if you don't act tactically. Nonetheless you can stop this from taking place. First off, 2-3 hours before you begin performing, you will want to consume a well-balanced meal with carbs, fat as well as proteins. This is so when you commence playing, you are utilizing fuel directly from your meals.

Right before you start performing and also during the activity, you should take an isotonic sports drink that will fuel you with more glycogen in order to spare muscle loss. Furthermore, if executing your sport three or more occasions per week don't be worried about undertaking organized cardio exercise, you are burning enough calories with your sport for optimum health.

If you're set on body building, it is best to stay away from extended chronic cardio exercise sessions such as marathon running, since even utilizing the above ideas won't prevent you burning up muscle as the event is quite lengthy in duration.

Steering clear of cardio workouts at all costs to build lean muscle is really a bad idea. It's very clear that some of the best professional athletes possess the best physiques and they carry out aerobic exercise don't they? Aerobic exercise also improves your performance at building muscle. If you wish to develop big muscles, it's best to perform higher volume training with little rest in between sets.

For those who have an inadequate cardiovascular system, you will not be able to carry out the muscle-building part of your workout properly. Regularly, I notice individuals at the gym performing resistance training, and they get out of breath because they're in poor condition.

You now know that aerobic exercise does burn muscle under certain conditions, and you also know how to prevent this. You also now know that aerobic exercise can actually help you build muscle instead of wasting calories for muscle growth.

About the Author: Michael McIntyre is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". Get the big & toned physique like a fitness model or favourite Hollywood superstar by checking out my website http://www.somebodylied.com/. My website is the opposite to traditional bodybuilding websites which encourage you to be lazy when away from the gym to save the precious calories for muscle building, you now know the answer to does cardio burn muscle, but check out my website for the best type of cardio you should be performing while building muscle.

Original article

Get Your Motor Running With Water Aerobics

If your goal is better fitness training, then you might consider adding water aerobics workouts into your schedule. The benefits of water aerobics are numerous, and all that is needed is the use of a pool to get started. If you are lucky enough to have your own pool, then there are different types of water aerobics to do at home as well. Soon you will find it easy to learn how to make water aerobics fun and a great way to get and stay in shape.

The Benefits of Water Aerobics

Because there is no undue force or strain on your muscles when doing water exercise workouts, your entire body is toned with low-impact activity. This makes it a better fitness training sport for most people than many high impact exercises such as running. The water creates a natural resistance which is easy on your knees, joints, ankles and back. If you are trying to lose weight, one of the wonderful benefits of water exercise workouts is that you can expect to burn as many calories as you would while jogging.

How to Make Water Activities Fun

If you are a beginner at water exercise workouts, it may be a challenge to figure out how to make water aerobics fun. There are exercises like jogging in place and crunches you can do, but try challenging yourself by picking your legs up higher in the water. Alternating a set of crunches with a minute of jogging will get your core muscles involved and will allow for better fitness training overall. Incorporating 'noodles' into your activity will add variety. Advanced swimmers looking for more difficult water exercise workouts, may try treading water in the deep end of the pool. Alternating with other exercises like 'bobbing' will make your workouts fun. You can also find out how to make water aerobics fun by asking a friend to join you in the pool.

Water Aerobics to do at Home

Many people start their training by enrolling in a formal class. That's a good way to learn the basics and master the fundamentals of water exercise, but it is not necessary. If you have the convenience of a pool at home, then you will find it easy to develop your own routines of water exercise to do at home. Make sure to change your workouts and add new exercises to keep your motivation strong.

If you'd like to learn more about Better Fitness Training, please visit http://www.betterfitnesstraining.com/

Original article

Fun and Fitness With Aqua Aerobics

Water aerobic exercises, also known in other terms as water fitness, water exercise, water jogging or water aerobics, offer a low-impact and low-risk way of getting into shape that are effective for people who are dealing with joint problems or arthritis. Even those who have stayed sedentary for a long time will benefit from these workouts because they can be of great help in the process of slowly building a fitness routine.

Water workouts are also known for improving balance, strength, cardiovascular fitness, and flexibility without straining the muscles and joints. By using water as resistance and allowing athletes to engage in exercises that are usually performed on land, they can provide the benefits of aerobic workouts while decreasing the risk of injuries at the same time. You don't have to be a swimmer to participate in water aerobics, as many of the exercises are done in shallow water.

While no single exercise is perfect for everyone, water aerobics comes close by conforming to individual needs, abilities and restrictions. A study in the March 2002 issue of Medicine & Science in Sports and Exercise came out declaring the pluses of workouts in water. Water aerobics is an excellent addition to any weight loss program since it will ensure an aerobic workout and burn calories without undo stress or strain on the joints. This can help with motivation to continue exercising.

Water aerobic exercises are available in different forms. While most forms can be performed without specialized equipment, others require the use of flippers, floatation devices, water weights, and aquatic shoes. Although aqua aerobics adds less pressure on your muscles and joints, it can still help you burn as many calories as you would when performing land aerobics. In fact, you can burn up to 300-500 calories per session of kicking, jumping, running, or squatting in water.

Aqua aerobics is not only ideal for injured people and the elderly; pregnant women and overweight individuals will also benefit from its low-impact yet high-resistance nature. Water aerobic exercises are also perfect for those who are suffering from back pain, arthritis, and other joint or muscle problems. The water can partially support your weight and slow down your movement so you can easily perform a wider range of movements without hurting yourself. This form of aerobic exercise is also an amazing stress buster because it will relax your body after a long and tiring day of work.

If you would like to have a fun alternative to land exercise then water aerobics might be your choice for fitness and weight loss.

Adrienne Durrett M. Ed.

Adrienne holds a Masters Degree in Health and Physical Education and has had a lifetime of enjoying all things related to the water. Visit Water Fun and Fitness to learn all about the benefits of water aerobics and the many fun activities individuals can participate in....in the water.

http://www.waterfunandfitness.com/

Original article

Beginner's Guide To Running For Fitness And Weight Loss

Running is one of my favorite ways to get fit. It can become quite addictive as you strive to improve your times and if you stick at it you'll find yourself looking forward to your jog. Its main benefit is to the heart and lungs which will do you the world of good but your lower body will get a tremendous work out as well. A good pair of trainers and some comfortable clothes is all you will need.

There are a number of reasons why you might want to take up running. For a start it burns up a lot of calories. About 600 calories an hour seems average but if your overweight then you may burn considerably more as your having to work harder. You will notice that you feel refreshed and positive after a run and less stressed.

You should seek expert advice before starting any strenuous exercise. The main thing is to start of slowly in order to give your body time to adapt and if you have not exercised in some time it is a good idea to do a few weeks of hiking or walking. See my article on walking for fitness and weight loss. Then you can try some short bursts of jogging in your walk such as 2 minutes running and 5 minutes of walking. Try to increase the duration of the running whilst reducing the walking time. You will experience rapid gains at this stage and it wont be long before you are able to run for several miles.

Its best to mix up your running routine by running different courses and different distances. This will keep things interesting mentally and offer you a different challenge. When running try to keep your neck and shoulders relaxed and keep your torso straight and upright whilst engaging your stomach muscles. Try to land the feet gracefully not stomping. Most people will land on the heel and roll onto the toe and push off. Other runners will land more on the middle of the foot which may allow you to run more efficiently. Remember to stay nice and relaxed as you will achieve greater speed with less effort.

Remember to stretch out thoroughly after every run or you will lose flexibility and suffer very saw stiff muscles. You will most likely suffer some form of injury when you start running especially if you rush in to quickly. You should seek expert advice on injuries and stop training. Some common problems are shin splints, bad knees or sore hips. Good trainers will help and you can go to a good sports shop for advice when buying trainers. You should not run with shin splints as you can develop a stress fracture and should wait for them to heal.

As with walking I recommend that you perform a couple of sessions a week of resistance training. This will give you a more rounded development and will help with your running as you will have more strength.

Original article

Interval Training - Exploding Your Workout

The phrase 'interval training' should be synonymous with the word EXPLOSIVE. It can involve biking, climbing, squat thrusts, plyometrics, and many other things, but most famously sprinting.

It involves 3 things:

1. Many and large muscle groups,

2. maximum heart rate/cellular stress

3. periodic cool downs

Now flex your leg as hard as you can. Just do it!

Notice at first, it's easy and your leg feels strong, but as you're reading this and time passes, it becomes harder to maintain a powerful flex. This demonstrates the different sources of ATP (Adenosine Tri-Phosphate), and how they wear out, forcing the muscles power to diminish.

Interval training is like fine tuning your exercise to the natural flow of cellular energy. The cell's most basic form of energy is ATP. There are 4 basic sources of ATP which are too complicated and boring to get into very much, but each successive source of ATP is a less immediate and slower source of energy. During the most intense activity, a cell's initial store of ATP can be exhausted in two second. The second source of ATP (the ATP-PCr system) may only last 10 seconds and the third (the glycolytic system), which starts at same time as the ATP-PCr system, lasts as little as 2 minutes. These first three sources of ATP is called the anaerobic system. The fourth (the oxidative system) is the primary supplier of APT during lower-intensity activity, when the anaerobic system isn't needed much. It is slow and can sustain only moderate activity, but may last quite some time. Interval training targets the anaerobic sources of APT which are the fastest and most ready sources of energy for use.

In many ways, Interval training is superior to long-lasting cardio exercises of less intensity. Less intense cardio uses more of the oxidative system; which does not preserve lean muscle mass very well during exercise. There are many benefits of interval training. Along with burning maximum calories relative to time, interval training preserves and promotes more muscle growth. It also increases the resting metabolism which is crucial for burning fat and benefits cardiovascular strength. Interval training may only last 10 to 15 minutes, but you might feel like you're about to die. Interval training is about power and intensity not necessarily endurance. Types of interval training, rather than moderate cardio, can be ideal for all age groups and fitness levels.

Interval training should start with a warm-up. During the warm-up you should be able to have a conversation; otherwise you're using the anaerobic system too much too soon and should slow down. A warm-up should last 5 minutes, is meant to get the blood pumping and the body ready for the actual workout.

After the warm-up is finished, it's time to sprint. This should be highly intensive; as if you're trying to escape death from a crocodile, an aggressive water hippo, or a rapid land-tuna; yielding some sort of above-water breathing apparatus. If this part of the set is not intense enough, the cell's ATP source will default more to the oxidative system rather than the anaerobic system. You should try and target the anaerobic systems during the heightened part of the interval, so minimizing the time from 30 seconds to 3 minutes and maximizing the intensity is crucial.

The next part of this set is recovery. A slow recovery is needed for the anaerobic systems to renew and prepare itself for the next set. Recovery should last 3 to 5 minutes until a slower breathing rate is comfortable; then it's time to sprint again. Do 3 to 5 sets to complete the workout. Also, remember that this principle of interval training can be applied to many forms of exercise.

With or without starting any exercise program nutrition is always 100% necessary. Malnutrition can lead to a loss of muscle mass, a lowered metabolism, and can have countless other negative effects. During interval training, malnutrition will also cause low energy, dizziness, poor exercise, and poor results. A proper balance of complete proteins, complex carbohydrates, and healthy fats should be utilized for any lifestyle or exercise program.

There are dangers to interval training. It may be wise to take interval training slowly at first; building up to higher intensity over days, weeks, or months. This of course, depends on your cardiovascular fitness levels and age. Consult your doctor before starting an exercise program to avoid any possible risks.

Ryan Morris is a fitness specialist for the online personal training site, http://www.youronlinefitnesstrainer.com/.

Original article

50+ Fitness - Cardio Vs Strength Training

With all of the fitness and workout advice coming from virtually everywhere in our world, Bob and Ron tackle a common question, "Is cardio or strength training best?" The answer might surprise you but, read on as they make sense of this situation.

Bob's Experience:

Many people are confused or at least undecided about what mix of cardio and strength training they should practice, particularly now that they're 50 plus. In my particular case I've generally leaned more toward some form of strength or resistance training - driven initially by my desire to look better. You see, I was told at the time that strength training was THE primary form of exercise for changing the shape of your body - and it worked.

After lifting weights under the guidance of a personal trainer for 18 months, I had to have all my suits altered, taking in the pant waist and seat, taking in the coat at the waist and letting out the coat at the back seam and under the arm. I had effectively changed the shape of my body to somewhat more of the "V" admired and desired by some. And this was at the age of 49. Wow, was I proud of my accomplishment.

Yes, I also did cardio, primarily treadmill walking and rowing machine to help burn more fat and help my heart, but to change the shape of your body I'd recommend weight training.

However, beyond the esthetic side, and more importantly for us over 50, I truly believe that we really need to keep all areas of our body strong as we age. We don't want to end up as one of those folks with a relatively strong heart and lungs who can't get up from a chair by themselves. If you want to live a full 50+/+Fit Quality of LifeStyle you have to keep your entire body strong, not just your legs, but all muscle groups.

But the question remains, how much of each for a good balanced workout? And is it "one size fits all?" Or does the ideal mix of the two forms of exercise depend on your individual goals and needs? I assume it's an individual case-by-case decision, so for thing for those wise words, I have to turn to Ron.

Ron's Expertise:

True words! In fact, some fitness experts suggest that if your goal is to add muscle mass, you might even abstain from cardio training until you are close to reaching your muscle-building goal. This is assuming that you have little or no fat to lose before adding muscle.

For most of us 50+, the multiple benefits of a good cardio routine can't be ignored. Stamina - that is the ability to continue to do whatever you'd like without "wearing out" quickly is a key benefit to a consistent cardio workout. Additionally, cardiovascular health - or a "healthy heart" is a benefit derived from a cardio workout that is possibly the most powerful reason to hit the treadmill. And, like any form of working out - strength or cardio - the residual calorie burn for hours after finishing your workout will help burn excess calories, if weight loss is your goal.

Cardio workouts should be aggressive enough that while working out you can only speak in short sentences - this is referred to as the "talk test." If you can carry on a lively conversation, step up your workout. If you are gasping for air, slow it down just a little.

Of course, as you add muscle mass, you're adding to your calorie burn - even at rest. So, for most of us 50+, a good combination of both is the ideal approach. Current industry trends suggest cardiovascular training 30-60 minutes, 4-6 times per week plus a full-body resistance/strength training session 4-5 days per week.

Oh, the old "skip a day" rule doesn't apply anymore. Unless you're lifting your body weight in chest presses, leg pressing 600 pounds or something else extreme, you can workout every day. I do - and miss it seriously when I have to skip a day! You can actually schedule and track your daily and weekly exercise routine mix with our easy 50+/+Fit Fitness Tracker.

So, to become or maintain 50+ fitness, you will need to make cardio and strength workout goals a part of your exercise routine to keep your heart healthy, add stamina, energy and enjoy an active and able 50+/+Fit Quality of LifeStyle!

http://www.50plusplusfit.com/

Original article

Misconceptions and the Reality of Running

I've never been a big fan of running. I've tried running on my own, getting up to 10 miles at once, but I could just never develop that inner yearning to run. Maybe it's because I never got the results I wanted or because I have friends who can either a) Run faster than me b) Run much longer distances than me and act like it's nothing. I believe running is great form of cardiovascular exercise and should be incorporated into most training programs. I bring up running because I've been talking with a lot of people lately about their expectations from running and how to run and there seems to be a lot of misconceptions out there. While it is awesome that people run for health, I feel individuals should understand what they will gain from jogging all those laps around the park and hopefully they will stay active longer because they will not expect results they shouldn't.

Misconception 1: Running will help me get lean.

Reality: Running will help you in weight loss, but not necessarily fat loss. Running is great at burning calories while you are running but it doesn't help you once you stop. In contrast, high-intensity sprinting burns tons of calories during exercise and elevates your metabolism a day or two afterwards while you recover. Simply put, running alone want help you get that lean six pack you've always wanted.

Misconception 2: Running slow (in the fat burning zone) will help me burn fat.

Reality: This one is true, but not why you want it to be. Running in the fat burning zone (60 percent of your max heart rate) does burn intra-muscular triglycerides (fat inside your muscle to be used for low to moderate intensity exercise) but that doesn't necessarily mean it will be fat from your back side. Running slow burns few calories which doesn't support your overall calorie deficit that is needed for weight/fat loss.

Misconception 3: Running helps build leg strength

Reality: Running doesn't build leg strength or help build bigger legs. An important factor to understand about this misconception is that our muscles have different types of fibers that are responsible for different task. One fiber is built for cardiovascular activity while another is designed for high-intensity exercises like strength training or sprinting. Running won't make your muscles bigger because your running fibers don't have the ability to. Running will make your fibers more efficient at using oxygen for energy while maintaining the same size. If you want bigger, stronger legs you will need to a) resistance train your legs b) consume a calorie surplus.

Misconception 4: I should stretch before jogging.

Reality: I hate this myth; it persists despite all the research that has been published about static stretching before exercise. YOU SHOULD NEVER STRETCH BEFORE A RUN. Stretching before exercise increases your risk of injury (pulled muscle) more than simply exercising without stretching. If you really want to stretch before your run, start off with a short run (5-10 minutes) until you begin to lightly sweat. After your warm-up, try different dynamic and static stretches to stretch your tendons and ligaments. Remember to always static stretch after your run. Static stretching is great when your muscles are warm and active, not cold and rigid.

Original article

Components of a Sensible Workout Program for Women

Regular exercise is essential for maintaining physical fitness among women. However, the appropriate type of exercise would largely depend on each woman's personal fitness condition, weight, age, lifestyle, and fitness goals.

Cardio-vascular exercises are important in strengthening the heart and in reducing women's risk factors to diseases. This is the type of exercise that benefits all organs of the body, as it increases the pumping of blood through all of the organs. If your goal is to improve health and maintain your weight, you can opt for moderate-intensity cardio exercises such as hiking, dancing, cycling and engaging in sports. Around half an hour daily of these types of exercise for six days a week would give you adequate amounts of physical activity to meet your goal.

On the other hand, if you are aiming to burn fat and lose a significant amount of weight, you might want to try doing high-intensity interval training, or HIIT. This type of exercise burns the most calories in the least amount of time. The principle behind this type of exercise is to discourage the body from achieving a steady state. When you are performing exercises at a steady pace, the body tries to adjust to the energy demands of the body by conserving calories. Of course, this is counter-productive for you if your goal is to burn as much calories as you possibly can. To help you elude getting into a steady state, HIIT programs instruct you to frequently vary the pace of your workouts. For example, you can alternately perform medium-intensity cardio, and high-intensity cardio every two or three minutes until you complete your half-hour exercise session. If you're a runner, you can warm up with a five-minute jog, followed by 1 minute of full-speed running, around 2 minutes of brisk walking, another minute of high intensity running, and so on. HIIT is ideally performed around 3 to 4 times a week. One added benefit of HIIT is that your body would continue to have elevated metabolism for the next 4 to 8 hours, so that you continue to burn calories even after you are done exercising.

The other component of a good exercise plan for women is strength training. Strength training used to be associated exclusively with body builders and athletes. In more recent physical fitness researches, however, strength training has been significantly correlated to improved blood pressure management and reduced risks for diabetes. It has also been linked to back pain relief.

Strength training is an effective means for improving women's physical appearance. Increased muscle mass allows you to burn more calories by increasing your basal metabolic rate. It tones and sculpts your body, and helps you get rid of unwanted flab.

A good strength-training program should incorporate the principles of overload and progression, that is, you subject your muscles to greater resistance once you can comfortably perform more than eight repetitions on your current weight. Don't worry about getting too muscular. Women genetically do not have the hormones for developing the bulky muscles seen in male body builders.

Aline Heller writes fitness and health articles. For more information on effective work-out programs for women, visit Workout Nation. Another useful resource is Weight Loss Bully.

Original article

The System Approach to Fitness

There is a truism we know intuitively but one that we rarely rely on when we start exercising, or when we continue and develop our exercise regimens. The body is a system. It is not a collection of interworking parts and processes. Specifically, if changes occur in one area, the entire body will be affected. Exercising to build muscle, for example, usually has a positive impact on bone density. The body just knows to do this because it is a system, not a collection of parts.

I have never found that building muscle made my athletic life better. I grew bigger but with the added weight or density I was slower. I have the muscle I need because I work out aerobically and my body system adjusts the muscle density to accommodate the activities that I am pursuing. Don't get me wrong. Muscle building has its place for certain activities, such as football, or other high-contact sports. It also has many positive consequences when you get older. But it has a limit. Ask any body builder what happens to their bodies if they start to back off weight lifting. Every one of them will tell you that they gain body fat like crazy. The body is a system and without the consistent calorie-burning of weight lifting, it adjusts itself to the added muscle tissue.

If you want to be a better surfer, or snow skier, or horseback rider, or something like this, then building your cardiovascular system will do you much more good than lifting weights. If you condition your body to operate at a high level of activity, then surfing, snow skiing, horseback riding, etc. will be much, much easier. You have allowed your body system to adjust and adapt.

If you want to know what kind of exercises to do in order to be a better skier, surfer, etc., look at the training methods of the professionals in that sport. Most of them incorporate a weight lifting regimen but in a limited fashion. They do aerobic exercise to refine their lung capacity, drive up their metabolism, and accustom their bodies to high-impact activity.

The body is a system and if you train it like a system you will find the best results. If you lift weights, then expect to drop some weight. Just don't focus too much on this aspect of exercise. If you run long distances, you can expect, over time, your legs to get stronger, your bones to get stronger, and most especially, your lung and metabolic ability to improve drastically.

While I was in the military, we never lifted weights. That is, we never went to a gym and 'pumped iron.' We had the muscle tissue we needed because during a normal day we were lifting things, and pushing things, and otherwise using the muscles of our bodies in the way that we needed to use them. We exercised and focused on cardio, and raising the metabolism, and 'jacking up' our aerobic capacities.

So, don't be fooled by crazy exercise equipment. Don't be convinced that going to the gym and lifting weights exclusively will make you a better surfer, or snow skier. It won't. You probably won't lose the weight you want to lose, either. You have to treat your body like a system in order for it to operate like a system, which is the only way it knows.

G M Potter is currently working on a new career. He exercises in some way each day. It is a habit he developed while serving with the US Army Special Forces and he continues it to this day. If you are interested in more ideas on cardio training, or in training like they do in the Special Forces, visit G M at: http://www.newtacticalfitness.com/.

Original article

How to Jump Start Your Workout

1. Schedule a Workout Time and Stick to It: A study from 2008 found that individuals who attended a scheduled exercise class, trained with friends, or simply devoted a certain time of the day to working out were more likely to achieve their fitness goals than those who worked out "whenever they had the time."

2. (For morning exercisers) Don't Exercise on an Empty Stomach: I know that your mom always told you not to swim/run/etc after you had just eaten. For the most part, I agree, but it is also unhealthy to work out on a completely empty stomach, especially in the morning. On an empty stomach, your body has no fuel to burn. Instead, drink a simple fruit smoothie or eat a banana before you begin your workout for a boost of natural energy.

3. Begin Your Workout in the Right State of Mind: We all know that limbering up before exercise makes sense, but another factor of exercise that often goes unnoticed is the connection between our mental state and our physical performance. Often, we begin our workouts angry, or grudgingly. In order to change this mindset, start with a breathing exercise, light stretches, and some easy yoga poses. Then, once you are settled, you can dive into your workout with increased focus and drive.

4. Avoid the Monster: No matter how tired you are, stay away from the energy drinks. Many believe that the upswing of energy will push them to greater physical performance, but the carbonation in most energy drinks can cause stomach cramps and even vomiting when consumed up to an hour before strenuous exercise. I know that it is hard to stay motivated when you have just lost lunch in the middle of the gym. Water or a low-carbohydrate sports drink is always the best bet.

5. Stretch It Out: Finally, in order to reduce aching muscles the next day, devote 3-5 minutes after your workout to stretching. This will help your muscles to automatically begin healing, and promotes greater flexibility the following day. Feeling good in the morning will help you stay motivated to work out again. It is also important to remember that you need to get adequate amounts of sleep, (generally eight to ten hours), for your muscles to heal properly and as fast as possible. When you wake up in the morning, spend a minute or two flexing the muscle groups that feel a little sore.

Original article

HIIT Training to Burn Those Last Few Lbs of Body Fat

The Traditional Steady State Cardio Way of Burning Body Fat

There is more than 1 way to skin a cat, and this is also true of burning body fat. The most popular response you would get if you asked someone how to lose fat would be jump on a treadmill and do a light jog for 30-45 minutes. This is steady state cardio, and simply means doing exercise at the same pace for an extended period of time. The idea is to get in your fat burning zone which is typically 60-80% of your maximum heart rate.

HIIT Training- (High Intensity Interval Training)

HIIT training isn't as well known and received as steady state cardio. It is quite a hard exercise to sell since it is just so difficult and their target audience simply wouldn't be able to or even want to do it. It is a real shame really, as it is a great way to really burn body fat, especially those last few stubborn lbs of fat on the chest and the abdomen.

What is a HIIT workout?

A HIIT workout is alternating high intensity exercise such as sprints and low intensity exercise such as light jogging/walking. A typical HIIT training session could be 15 second sprinting, followed by 45 seconds light jogging for 8 reps. HIIT training as said earlier is very tough, it will make you sweat and have you panting. Interval training works by raising HGH which is a fat burning hormone and also through epoc effects. EPOC simply means the workout will raise your metabolism for a few hours once the workout has finished.

HIIT Training Vs Steady State Cardio

Both work well, but HIIT training is far superior. Steady state cardio burns more fat whilst working out, while HIIT training will burn some fat while performing the workout but also for a time period after the workout. You should know to lose fat you need to create a calorie deficit, interval training will create a much bigger deficit than steady state cardio if performed correctly. You should now see that HIIT training is far more effective at burning body fat, but why choose between the two. Why not perform both strategically to burn those last few lbs of stubborn fat.

Hybrid Cardio- Interval Training and Steady state cardio

This workout works extremely well at burning body fat. You get all the effects of HIIT training and steady state cardio, and you also get the fitness benefits of doing the 2 of them.

Here is a sample workout

1)Warm up by performing some really light sprints.

2)Sprint at 90% of your full effort for 15 seconds. Walk for 15 seconds for active recovery getting ready for rep 2. Perform this 6-8 times.

3)Perform steady state cardio for 30 minutes. This could be simply going for a walk for 30 minutes are using an exercise bike.

Note: This is for advanced trainees only, it is not necessary to perform this to lose body fat as you can do this simply by performing resistance training and a reduced calorie diet. This is to lose the last few lbs of fat which are extremely hard to shift, but this will burn them don't worry.

HIIT training is an advanced type of cardio, for even more details on interval training, check out http://hiitworkout.co.uk/, which is a great resource packed with great information and workout videos to complement.

Original article

Aerobics For Weight Loss

The recipe to longevity and all round vitality has two very important ingredients, they are diet AND exercise. It is all good and well to want to lose weight. Yet what most people do not realize is that when you free yourself of the excess weight, you need to do toning exercises as to prevent saggy skin and firm up your muscles.

When you exercise you burn calories and when you eat you provide your body with the fuel needed to function effectively. So... if you stick to rule of burning more calories than you consume then weight loss becomes inevitable and toning exercises become a necessity.

An important fact to remember when you do toning exercises is that muscle weighs more than fat therefore you should not put too much faith in your scale. In fact, it will probably be best if you stop weighing yourself all together. A scale will give the wrong impression about your weight loss efforts because you will be losing centimeters. Even though you may not be showing much improvement on the scale, does not mean it is not working and should take your measurements at your waist with a tape measure for a more accurate assessment. Remember to measure your fitness by how you feel after climbing stairs instead of how much you weigh.

Aerobics is a form of exercise that is notably affective as a toning exercise tool because it is sweat inducing cardio workout that gets your heart pumping. Aerobics helps burn those calories and firm up those flabby bits. The relentless movements without pause to attain the adrenaline required to increase your heart rate, is sheer exhilaration. Enjoyment is the added benefit to this form of toning exercises and your body learns endurance.

Aerobics helps your fitness levels by strengthening your heart as well as your lungs and tightens muscles making them leaner. It also works your whole body, targeting every muscle through continuous movements and actions. Strengthening as well as toning. Challenging your body by pushing it to the max is an important and fundamental key to achieving weight loss. Remember once you reach that plateau meaning, when you stop seeing results, it means your body is in its comfort zone and needs to switch to a new endurance level. Signifying a change in toning exercises is needed.

There are many forms of aerobics that suit each individual specifically by fitness level so it is important to research which ones are safe for you. Seeking a professional opinion is advised if there are any health issues to be concerned about. These professionals will be able to help choose a good workout program suited just for you and allay any concerns you may have about any type of toning exercises you would like to try.

Toning exercises are hard work. Remember confidence to wear whatever you want and having the feeling of actually liking what you see in the mirror is definitely worth it.

Eat five small meals a day and drink eight glasses of water daily. Again, an important point to remember for fitness sake is that it is not about how much time you spend burning calories but how much you can challenge yourself. Your muscles need to burn more calories for hours after your workout and your energy levels need to sustain you through out your day.

For more information on weight loss visit Healthy Ways To Weightloss

Original article

Start Today: Effective Ways To Lose Your Love Handles

Are you struggling to lose your lose your love handles? Are you trying to figure out how to finally get rid of those bags or tires on the side of your waist?

Why is it so difficult to get rid of your tires? Your Love Handles are certainly the most challenging part to trim down for everyone.

Even people in shape, have a real challenge of losing their love handles. Many exercise programs don't often address them because they are so difficult to lose.

However, there are three different things you can do today to help you lose weight now - especially at the waist and love handles.

The first thing you need to do is look at what you are eating. Heavy, greasy foods keep your fat cells full and happy. When it comes to weight loss, the secret is not simple calorie reduction. This is where many people are confused with weight loss. For example: 2,000 calories of spinach and 2,000 of fatty burger meat are totally different. So, you will lose weight without decreasing your calories. This is very important - and where most diets fail. Why? Because a calorie doesn't always equal a calorie - no two calories are alike.

The reason behind the failure of most diets like on one thing: triggering the famine response. The famine response is a natural response by your body because it believes that there is a scarcity of food. You don't want to trigger the famine response. By triggering a "famine response" your body will never let go of your love handles. Those jugs of fat on the side of your waist are the emergency source of food so ensure that you will never starve.

The next thing you need to do is target your love handles with specific exercises and stretches. Part of the problem with love handles is that there is often a lack of "fat burning" muscle which can help burn off your fat in that region. A trick is to do stretches to help those muscles in the area be as effective as possible.

Make sure that when you are working out that you are drinking plenty of water. Toxins that are being released into your blood stream can be extremely harmful - lead to accelerating aging and fatigue. You want to make sure that you can flush out as many harmful free radicals that you can during this process.

You can certainly look your best by burning off your unsightly "love handles." To find out more information, please visit http://www.thelovehandlesolution.com/

Original article

Advice to Spice Up Your Cardio Workout

One of the things which make cardio workouts distasteful for many people is the fact that they find them boring. In a way, it's understandable, running for 45 or 60 minutes on a treadmill can be a bit dull. The question is how do you spice up your cardio workout to make it more fun and interesting. Here are some tips:

1. Go outdoors - If you run on a treadmill then you're not even moving at all. Is it any wonder that you get bored? Unless you have a TV that you can watch in your gym, with a program that you actually enjoy, gym cardio can get boring very quickly. To help avoid that I suggest going outdoors and doing your workouts in the fresh air with a changing scenery.

2. Change your workout - If you do the same type of cardio time and time again, you will likely get bored with it sooner or later. I recommend trying out a variety of different cardiovascular workouts. Running, swimming, and cycling are a good place to start. You may also choose from a variety of different aerobic classes and various sports.

3. Change your pace - Running or cycling at the same or similar speed for 30 minutes can become repetitive and dull. You can and should change your pace during the workout itself, including some sprints in your workout. Changing your pace every few minutes will keep the workout more "alive" and help you feel energized and challenged.

4. Change the terrain - If you're working out outdoors (which you should) then changing the scenery and the terrain can help to spice up your cardio. Why run the same stretch of road every time? Try a new location. Don't just cycle on a plain, include some uphill cycling in your route. Just change your workout environment and you will feel much better.

5. Include some strength exercises - Unless you're preparing for a long distance race, there's no reason why you need to run for 30 - 45 minutes straight. One way to make your workout more interesting is to include some strength exercises in it. For instance, in the middle of you run stop and do some squats or push-ups. Then continue running until you stop again and do some lunges. Play with it and see which exercises work for you.

The main thing is to do a workout plan that you can stick to for months and years. When you find that, you're on the right path.

Should you do cardio early in the day? Here is the answer: Cardio Before Breakfast Pros and Cons.

Here are 10 cardio workouts that burn fat Top 10 Cardio Workouts

Jonathan Dunsky writes on weight loss and fitness.

Original article

Effective Fat Burning Cardio Program

It's no secret that regular cardiovascular training is essential to a healthy lifestyle, but not many Americans participate in it. Of those that do exercise regularly, many are unaware of the body's response to the challenges and demands imposed on it by strenuous exercise. By better understanding these concepts and making some simple adjustments to your exercise routine, you can make the most of your gym time and get the results you desire more quickly.

Although you burn the same amount of calories whether you walk a mile or run a mile, it is important to note that you burn more fat calories and experience greater cardiovascular benefits running than you do walking the same distance. At the gym, I see many people jogging/cycling at a quick, steady pace for the entire duration of their workout. Studies have shown, however, that High Intensity Interval Training (HIIT) burns more body fat than the same amount of exercise done at a steady pace. To perform HIIT properly, cycle a one to two minute burst of fast paced exercise with thirty second to one minute rest periods during which the pace of the exercise is of a moderate, less taxing pace. An example would be to run at a pace of 8 mph for one minute followed by a 30 second jog at 5 mph and continuing the pattern for 20 to 30 minutes.

The duration of your cardio workouts will also have a noticeable impact on your physique. Take a look at the visible differences between marathon runners and Olympic sprinters. Both athletes are lean, but the long distance competitors are generally less muscular than their short distance counterparts. One reason for this is the breakdown of muscle tissue initiated by endurance training, referred to as "catabolism" by physiologists. To prevent loss of muscle tissue, keep your cardio sessions under 30 minutes long.

Additionally, the timing of your workout routine can make or break an effective cardiovascular training program if one of your goals is to control body fat. A common mistake that some individuals make is that they wait until they have had a meal or two before they get a cardio session in. Instead, try getting to the gym early, before breakfast. Exercising prior to the first meal of the day will more effectively target your fat stores and assist you in your goal to get/stay lean as efficiently as possible.

Finally, if you don't already incorporate resistance training into your fitness regimen, seriously consider doing so. A grueling weight training session can burn more calories than cardiovascular exercise during the same period of time, especially if done as part of a circuit. An added benefit to using weights at the gym is that it decreases the likelihood of muscle catabolism even if done for periods longer than 30 minutes. Of course, if you are currently unfamiliar with how best to implement strength training into your exercise plan, contact a knowledgeable trainer at your gym before you begin.

Try adding one of these techniques to your regular workout schedule each week for one month and I guarantee you will experience better health and more rapid results in the gym at the end of that time!

Dr. Joshua Brandon is the Founder and Director of Patient Care at Chiropractic In Motion, a mobile chiropractic facility serving the city of El Paso, TX. Over the twelve year course of his career, Dr. Brandon has assisted numerous patients in their recovery from various health problems, emphasizing functional mobility, physical fitness, and proper nutrition. In addition to his Doctorate of Chiropractic, Dr. Brandon has over 170 hours of continuing education including nutrition, physical rehabilitation, and research studies. To learn more about Dr. Brandon and Chiropractic In Motion, visit http://elpasochiropractic.net/

Original article

Exercising Safely During the Summer Heat

When you start playing sports in the summer it is important that you understand how you are going to stay safe. There are many people that have a hard time understanding the changes that they need to make when they are playing outside sports in the summer.

First, you want to make sure that you understand how you are going to stay hydrated. There are a lot of people that get injured because they are not staying hydrated enough to be sweating outside in the heat.

When you are trying to stay hydrated you have to make sure that you are drinking water consistently. It is important that you are not only drinking water while you are attempting to play sports or work out.

You have to be sure that you understand how you are going to keep yourself hydrated. This means, throughout the day you have to be sure that you are drinking water and milk rather than drinking soda.

When you are drinking soda and pop you will actually be minimizing the amount of water in your body. Take the time that you need to understand how you are going to be wise about the water that you are drinking.

Second, you want to make sure that you understand how you are going to keep yourself protected from the sun. There are a lot of people that have a hard time understanding what an effect the sun can have on their skin.

While you are learning how you are going to stay protected from the skin you can start by keeping yourself covered. Make sure that you are wearing the appropriate clothing for your workout and if you do not have clothes that will cover you can wear sunscreen.

Each morning you should make sure that you are putting sunscreen on your face. There are many different ways that you can put sunscreen on your face and whether you are putting it on with your makeup or even with your moisturizer you want to make sure that it is on.

Third, you should finally make sure that you learn how you are going to minimize your exposure to the heat. You have to be wise about the way that you are exercising when it is hot outside so that you do not hurt your body.

Before you exercise outside you want to make sure that you understand how you are going to check the temperature. Be sure that you check the temperature and you also check the humidity before you head outside to exercise.

When you are exercising outside on a consistent basis you have to be sure that you may want to talk to your doctor about your workout plan. You have to be sure that you understand how you are going to create a workout plan that is going to work the best for your body.

Working out during the summer does not need to be dangerous. Take time to develop the workout that is going to give you the best benefits.

Destry Masterson is a health, fitness and nutrition expert. She has written articles about diet, exercise and treadmill ratings other health related topics.

Contact Info:
Destry Masterson - MyOnlineArticleWriting@gmail.com - Twitter: @DestryMasterson

Original article

Zumba! - Frequently Asked Questions

You've been thinking about it for a long time now, "I should try a Zumba class." Right? Well, you're not alone. I speak with people everyday who say they'd like to come but they're afraid or they don't know how to dance or they don't know what to expect. I hear the same comments and questions often, so I thought I'd address the most frequently asked and write it up for you because, trust me, Zumba can change your life. You just have to get to class!

What to Wear and Bring to Zumba Class to Ensure Your Safety and Comfort

Wondering what to wear to your Zumba class? Well, that certainly is an important question. Zumba dance is vigorous and you need to be able to move freely and to feel comfortable from beginning to end. Here's what you'll need to wear and to bring to your Zumba classes.

* You'll want to wear clothing that is comfortable - not too tight and not too loose. The best fabrics are those that "breathe" (like cotton) and can wick moisture away from your skin because, oh yeah, you will sweat! It's a good idea to consider bringing clothes to change into after your Zumba class if you have to head to the outdoors, especially in cooler weather.

* (Women), you might consider wearing a sports bra or at least a bra that is very supportive. Zumba can really get you hopping!

* Shoes - the best shoes have very little tread. As a matter of fact, your worn-out sneakers may be just right! It is important that your shoes have some flexibility (they bend when you flex your feet or stand on your toes). They should provide support and cushioning to your heels and the balls of your feet. As long as the tread isn't too thick, cross-trainers can be good because they're designed for quick, lateral movements, and many styles provide support to the sides of the foot. Dance sneakers also meet these same criteria. Running shoes are not a good idea because the tread tends to be very thick and they are designed for forward motion, not side to side, making it more likely that you will twist an ankle. Stocking or bare feet are also not recommended because you'll need some support and shock absorption.

* Water, water, water! Bring a bottle and feel free to take a swig whenever you feel the need. Also, you might work on getting hydrated a full day before your class!

* A towel - because, again, you will sweat!

* Your Party Mood! - Zumba's official slogan is "Ditch the workout! Join the party!" and that's because Zumba's main purpose is for you to have FUN! Let's face it: most of us hate to exercise. Why? Because it's boring! So bring your party mood, listen to the music, and get your groove on! And while you're remembering to breathe, don't forget to laugh and make some noise!

Will I Be Able to Do the Zumba Moves?

If you're worried that you won't be able to pick up the Zumba moves, well, no worries! Really! Here's why you don't even have to worry about it:
Moves and sequences are repeated so many times that if you don't get it the first time or the second time, you'll get it the third time or the fourth or the fifth!
There is more than one way to skin a cat or trim some fat! Every move can be done the "simple" way or the "advanced" way. So whatever your dance expertise, or lack of it, Zumba is something YOU can master!
Even if you don't ever really get the moves, you'll be moving and grooving and sweating and you'll get the same benefit as everyone else in the class! The benefit (and the fun) lies in your involvement, not your mastery of the moves.

Remember, Zumba is a party! Zumba classes are all about fun, not skill. So close your eyes (well, maybe not both of them), get into your zone, and do your thang!

And here's what I know for sure, from years of experience in dance classes: Everybody is just as worried as you are about "getting" the moves, which means... everybody will be watching the instructor and nobody will be watching you! Except your instructor, of course.

Hopefully this information will help to put you at ease, gather your courage, and venture on out to the Zumba party!

See you on the dance floor!

Robin Rouse
http://www.zumba-dance-for-fitness.com/

Robin is a Zumba instructor in the Baltimore area and is loving life and good health while helping others to do the same!

Original article

Discover the Secrets of a 4 Minute Fat Burn Cardio Workout

If someone told you could turn you body into a fat burning machine by doing a 4 minute workout you would probably laugh at them. If I told you that person was a doctor and his name was Tabata you should probably stop laughing and listen up.

Izumi Tabata, Ph.D, was formerly a researcher for the Japanese National of Fitness and Sport. Back in 1996 Izuma Tabata performed research into an interval training routine that had been developed by the head coach of the Japanese Speed Skating Team. His findings were staggering.

What is the Tabata Protocol?

The Tabata Protocol is a timed workout that is only 4 minutes long. It consists of 20 seconds of hard (intense) exercise followed by 10 seconds of rest, and then you repeat this 8 times. Sounds easy doesn't it?

What Did The Study Involve?

The study examined the effect of the Tabata Protocol vs. traditional 60 minutes aerobic workout. The 4 minute exercise group had to ride a stationary bike at 90 RPMs at 170% of VO2max. For those that don't know much about vo2max, let's just say 170% is working extremely intensely.

At the end of the 6 week study the aerobic and anaerobic fitness of the participants was tested. The 4 minute exercise group had improved both their aerobic and anaerobic markers of fitness - only exercising 4 minutes a day. The 60 minute aerobic group improved their aerobic fitness (not as much as the 4 minute group) and saw no change in their anaerobic fitness.

So How Does A 4 Minute Fat Burn Cardio Workout Burn Fat?

This form of short high intensity interval training improves your body's metabolic conditioning, through the use of a combination of strength and anaerobic conditioning drills. The goal is to work as intensely as possible staying around your anaerobic threshold.

Basically speaking the 4 minutes of exercise will boost your metabolic rate and will have your body burning calories for hours after the workout is completed. You will actually burn more calories after the workout, than you do during the workout.

The other massive bonus to this style of workout, is that the research showed that whilst it is extremely effective at burning fat it will not result in muscle tissue being compromised.

What Exercises Can Be Used During The 4 Minute Fat Burn Cardio Workout?

As you can see from the study, the participants worked extremely intensely for the 4 minutes. As such you need to select exercises that are challenging, there is little point in selecting an easy exercise, such as sit-ups. The choices of challenging exercises are pretty much endless and can change from workout to workout.

You can select body weight exercises such as burpees, jump squats, push-ups or even chin-ups. You can chose resistance based exercises such as squats, thrusters, push-press, kettle bell swings. Or you can even use cardio equipment as they did in the study, my only advice is when choosing cardio equipment, pick a piece of equipment, that will allow you to get to your maximum capacity quickly.

This Routine Can Even Be Sports Specific

You can even select your exercise to suit your sport. As a footballer, you could chose to do sprints for 20 seconds followed by 10 seconds rest, a fighter could punch and kick a bag for 20 seconds followed by 10 seconds of rest, or a rower could get on a rowing machine and row intensely for 20 seconds followed by 10 seconds rest.

How To Fit The 4 Minute Fat Burn Cardio Workout Into Your Training

Personally I use the 4 minute fat burn cardio workout as a finisher to my weight training sessions. What that entails is at the end of my session I complete a 4 minute workout to finish my training. I chose to do it at the end of my session as I want to be at my freshest when I am lifting weights.

With respect to which exercise I chose, it all depends on what body parts I have trained during the session. I usually try and choose an exercise that utilises muscle groups that I haven't totally exhausted during my session.

As an example I won't choose to complete push-ups during my 4 minute fat burn cardio workout if I had just completed bench press during my weights session. My reasoning is I simply could not get through the Tabata session as my chest would already have been pre-fatigued. Instead I would choose something like jump squats as it in no way relies on my upper body to complete the movement.

What To Do When You Are Only Starting To Get In Shape

As you can probably see, you need to be in reasonable shape to complete the Tabata Protocol. But that doesn't mean you can't do it if you are a bit out of shape. All you need to do is simply work your way up to the full 20 seconds on/10 seconds off protocol by varying the times within the 4 minute workout.
10 seconds on, 20 seconds off x 815 seconds on, 15 seconds off x 820 seconds on, 10 seconds off x 8

Good luck with your training and if you need any help with exercise selection or have any advice for people that are new to the Tabata Protocol, drop a comment at my site!

Get my COMPLIMENTARY REPORT on how to LOSE WEIGHT WITHOUT DIETING. A no bars hold process to show you how you can easily lose weight without dieting, not starving yourself and eating the right foods. Download it now from http://www.noexcusefitness.com.au/lose-weight-without-dieting-ebook/

Niko is a 34 year-old happily married, shift working, father of a two young boys. Niko's site http://www.noexcusefitness.com.au/ shares his fitness knowledge and helps regular, time-poor people stay in shape and achieve their goals.

Good luck with your efforts and remember: 'There is no such thing as a good eXcuse'

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Running for Weight Loss - How Many Calories Do You Burn Running?

Running is one of the best cardio workouts to lose weight with. It may even be the best. Running is an awesome workout not just because it's effective but also because it is a simple workout that can be done without any special equipment. A child can run, we're naturally made for this activity.

However, not every run is as effective as the next. If you're running for weight loss purposes, you should take action to get the most out of each workout. This is what this article is about.

We will judge the effectiveness of your running workout by the amount of calories you burn during it. The problem is that this changes from one person to the next.

The first thing that matters is your weight. The heavier you are, the more calories you burn when you run at a certain speed for a certain length of time. A 200 pound man will burn more calories than a 160 pound man if they both run for the same time at the same pace. It is simply because the heavier you are, the more energy is required to move your body.

Speed is also a factor. According to the calorie caclulator on BodyBuilding.com, a 160 pound individual, running for 60 minutes will burn the following number of calories:
If the pace is 10 miles per hour you will burn 1219 calories in total (quite a lot for a one hour workout but the pace is very fast).If you slow down to 8 miles per hour, you will burn 1029 calories, still quite a lot.If you slow down even more to 5 miles per hour, you will end up burning 610 calories in total.

As you can see, the amount of calories that you burn depends on the time and the speed of your workout. Naturally, these are not totally accurate numbers because your pace will likely fluctuate during your workout. In addition, these numbers do not reflect the conditions in which you perform your workout.

For instance, if you run at an incline then you will burn more calories than on a plain. The temperature and the humidity also play some role. Even the terrain has an effect on the overall calories burned in a workout. It is much harder to run through beach sand than it is on tarmac.

What is important is to run fast, incorporating burst of high speed in your run, If you do that, you will burn a lot of calories in your run. The exact number is less important.

For more running tips visit Running To Lose Belly Fat.
For more fat loss tips visit Burn Your belly Fat
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Original article

Workout Classes for Better Health

Physical activity has become such a task for so many people that just getting in the gym requires making your way through dozens of barriers.

Physical activity is barely seen as activity anymore, but more-so as a job with a reward that is worth the trouble.

Exercisers can expect to go through many barriers when attempting to stay consistent with their routine.

For instance, there is the time barrier, a barrier that affects all without discrimination, and stops exercisers from exercising through time constraints.

There is the exercise efficacy barrier, in which people do not believe in themselves enough to complete exercise.

There is the general self-efficacy barrier, in which people don't have enough confidence in themselves to exercise.

I could go on explaining the many different barriers that exercisers go through, but you understand, there are more reasons to stop exercising than there are to start, although the rewards might be better.

Because there are so many barriers, not too long ago, I decided to start heavily researching what motivates people to exercise and more importantly, what keeps people coming back to the gym and continuing in their routines.

I say that the latter is more important because there are many people who start exercising, but there are few who continue it for a couple years, and even fewer who do it over a lifetime.

One of the most common reasons I saw people returning to the gym was because of partner or group training. Workout classes tended to result in groups forming in which there was a social reward for going and a physical reward for going.

The groups established a system of support in which each member of the group motivated the others to not only continue coming back, but to also work harder within the workouts.

The groups, within themselves, helped bring people back to the gym, regardless of the barrier or excuse given.

Additionally, the group workout classes seemed to actually be fun for many of the exercisers. Like I said above, exercise is seen as a task; in this case, it seemed that exercise was more of an active hangout.

Although it may not be seen on paper, I also believe that the groups established a form of competitiveness that was not destructive, but rather constructive.

The members of the groups participated in the same exercise, so it wasn't uncommon to see some cyclers attempt to cycle faster than the next person. I say that this is constructive because the competitors are still receiving physical activity, the primary goal, regardless of whether or not they were faster than their fellow group member.

The point here is that if you are having trouble with adherence to workout plans or routines, look into group training. It's not as difficult or as uncomfortable as it may seem, and for many, it's what has kept them working out for years.

Interested in more health and fitness articles? Come check out why is sleep important or eating organic foods.

Original article

Three Most Common Cardio Machines - Which One Works The Best For You?

In this modern day there are numerous cardiovascular machines that are on the market. You will find there are many options. Newcomers may have a difficult time in picking the one that will work the best for them.

3 Most Common Cardio Machines:

1. Stationary Bicycle

This really is looked at as being the simplest piece of equipment to start out by having a low impact on the entire body; this is an awesome bike suitable for the beginner. In fact this machine emulates a real mountain bike. There are certain applications that allow for anyone to recreate the actual landscape of real life bike paths. For instance, when you would like to have a ride through Sacramento then the particular application will emulate the landscape of that distinct trek.

2. Elliptical

The elliptical trainer is in fact deemed as one of the newer cardio machines on the market today. A great low-impact workout routine combined with quite a few created for that total body workout, this particular equipment gives a dose of both. In doing so it's appropriate for all physical fitness levels, a number of beginners could possibly see this machine as difficult to use, however they will quickly become accustomed to it.

3. Treadmill Machine

Any kind of Treadmill is super user friendly. It has much less harmful effect on your body comparedthan that of jogging or even going for walks outdoors. Another option to increase your exercise routine will be the pre designed physical exercises or custom made workouts from a personal instructor. Almost all of these kinds of options are available along with a treadmill machine. Any person that will use any of these pieces of equipments for the first time must remember to always keep their very own heartbeat elevated as well as stay within the preferred heartbeat (THR) zone. Roughly this specific heart zone is 70% of the individual's maximum pulse rate (220bpm-age).

You can also add selection to your workout sessions by merely adjusting the resistance to your foot pedal and by also changing the main incline. To top it all, just about every of the following cardio machines will help obtain one's physical fitness objectives, along with concentration during workouts as well as keep the actual target pulse rate level.Pick a cardio machine that supplies an absolute challenge, maintains motivation as well as doesn't aggravate existing knee, joint or lower back problems.

Faye Thomas is an expert in fitness. She has been running a fitness club for the past ten years, and enjoys sharing her knowledge with you. When not working out or managing the club she enjoys spending time at the beach and with her golden retrievers. Cardio machines can be a tricky part of working out and finding the right one may be a challenge. Let Faye share her expertise with you and help you choose the best cardio for weight loss

Original article

Several Kinds of Mini Trampoline

A mini trampoline is simply a trampoline for personal use. They are the ideal shape for just one individual and have a very wide range of applications. Listed here are some examples of how they could be applied to many different situations.

In Gymnastics

There are actually about three games within gymnastics designed to use a trampoline: Individual Trampoline, Synchronized Trampoline, and Double Mini Trampoline. The two first competitions utilize a larger trampoline that the gymnast carries out various airborne maneuvers. The last option, implements a couple of smaller trampolines, one sloped and also a single flat.

For the double mini trampoline competition, the gymnast jogs right up to the sloped end and will use that to launch themselves onto the flat spot from which they complete a few acrobatic twists and turns in the air prior to arriving on their feet.

For Fitness

Mini Trampolines for use as fitness equipment is gathering popularity. The flexibility within the trampoline fabric provides a low impact area to perform aerobic workouts. This implies decreased pain around the joints in comparison with traditional cardio exercise done on hard ground.

A wide range of moves can be carried out on the trampoline that lends itself to a virtually limitless quantity of distinct workout plans. As an example, the raised surface of the equipment offers a component for the workout comparable to what is available in step aerobics. Also, balancing is far more difficult on the stretchy surface of the trampoline which means you can take your yoga regimen to the next level!

For Kids

Mini trampolines are the perfect play toy for children. Unlike full-sized trampolines which allow your kids to bounce to hazardous heights, a reduced diameter jumping area lessens the height that children will be able to accomplish. They are ideal for families that have limited or no yard area seeing that they can easily be used inside in addition to out of doors.

You can also find them equipped with special netting all around the exterior to enable your younger kids to bounce about with no concern with falling to the rigid ground.

For Sports

Trampolines are for much more than just simply jumping on. People that play sporting events make use of mini trampolines whenever they don't have anybody available to throw a ball to. The trampoline functions as another individual by bouncing the ball back to the one that tossed it.

This can be great for baseball players who need to practice catching together with pitching alone. Changing the angle of the trampoline enables the ball player to modify the angle that the ball goes back to them to allow them to practice catching fly balls and line drives.

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

Treadclimber By Bowflex Shakes Up Cardio Training

Have you ever wanted to stay fit and lose fat without running?

If so, then the Bowflex Treadclimber might be the perfect machine for you.

The reason why the Bowflex Treadclimber is an interesting approach to cardio is that it incorporates three actions into it's training system.

The first action represents the movement of a treadmill. The second action is that of a stair climber and the third movement employs that of an elliptical machine. All three of these movements when put together lead to an amazing, intense workout that is all about "low impact". A lot of people out there suffer from knee and joint pain and are therefore the perfect users for the Bowflex Treadclimber. The patented movement is incredibly easy on the knees yet still leads to as intense a workout as you can handle. In fact, the Bowflex Treadclimber has been recommended by Dr. Gloria Beim, board-certified surgeon specializing in sports medicine and the team physician for the US national track cycling team. According to her, the axial compression on your joints is very low on the Treadclimber when compared to regular treadmills. The gliding, smooth motion is very easy on your joints and will keep away injuries that can sometimes result from this type of training.

The unique patented movement of the Treadclimber will cause your heart rate elevate pretty quickly. Your heart rate will stay high and you'll be sweating buckets in no time. On top of that your heart and lung capacity will increase and you will boost your cardio performance and fitness level efficiently and in record time. Not only that, but the muscles in your abdomen, legs and the core of your spine will also get a great workout.

Put the machine to work for 30 minutes a day three times a week and Bowflex guarantees you'll get fit and stay in shape in as little as 6 weeks. The unique movement of the Bowflex Treadclimber has been shown in independent studies to burn more calories in the same amount of time as it would on a traditional treadmill running at the same speed. And the best part? No running!

The Bowflex Treadclimber currently comes in three different models. The Bowflex TC 1000, the TC 5000 and the top of the line TC 5500. The Bowflex TC 1000 is the entry-level model and provides you only with speed, time and distance. So if you're looking for more bells and whistles or if you'd like to track your progress you would be wise to upgrade to one of the next two models. If you want top-of-the-line fitness training then take a look at the TC 5500. The most exciting new feature that comes with this model is "goal oriented technology". Goal oriented technology allows you to set goals and stay motivated throughout your entire workout schedule. It also allows you to save multiple user profile so that you and your family can all keep separate track of your progress. It comes included with nine landmark training exercises. Imagine racing your family to the top of the Empire State building or the Statue of Liberty. Or why not try beating your previous score at getting to the top of Seattle's Space Needle. These are all things you can do with the Bowflex TC 5500.

Another one of the great benefits of getting a Treadclimber is the fact that the machines are a lot more compact than traditional treadmills or elliptical machines. Therefore you won't have any problem finding a space in your home for one of the units. No need to do any kind of folding, simply roll the machine anywhere you like. However keep in mind that the machines are quite heavy in order to maintain their stability while training.

There are quite a number of differences between the three models and you should certainly do your research before deciding on which is best for you.

For more in-depth reviews of each individual Bowflex Treadclimber model check out these Bowflex Treadclimber reviews.

Original article

The Best Forms of Cardio

Treadmill vs running outside to boost PNF STRETCHING

It has become common knowledge that cardiovascular exercise is extraordinarily beneficial, no matter if you're interested in improving your appearance or just want to reap the health benefits of it. That said, not all forms are cardio are born equal to each other.

Some people will tell you that gardening, doing house work, yoga, or a leisurely game of tennis are all good forms of cardio exercise. While doing these things are certainly better than sitting at home on the couch, they're not effective forms of exercise to burn significant amounts of fat, or have a noticeable improvement in cardiovascular health.

In order to burn fat, you need to do surpass a minimum threshold of intensity, and maintain that intensity for at least 20-25 minutes, 3 or more times per week. Gardening, no matter how vigorous, is not going to get your heart beating enough to pass this minimum threshold of intensity. To meet the require level of intensity, you're going to have to do something, well, vigorous. It's got to get your heart beating, and you got to get your sweat rolling down your face. The best ways to do this, biking, the elliptical machine, the rowing machine (or rowing), cross-country skiing, the Stepmaster machine, jumping rope, and swimming. But, by far, the most efficient fat burner has always been running.

When it comes to running, you can do one of two things. You can strap on your running shoes and go for a jog out in the great outdoors, or you can hop on a treadmill and sweat off the pounds. That said, running on the treadmill and running outside is not the same thing, in fact, they're much different then most people think.

At first glance, it's hard to understand how these two things differ. After all, no matter which one you're doing, you're still running. The difference is as follows; when you're running outside, you're using your hamstrings a lot to pull your body forward across the ground. When you're on a treadmill, the ground is moving for you, so you don't need to use your hamstrings to pull your forward. Your quads are used to lift your leg forward, but your hamstrings don't get worked at all.

If you only run on a treadmill, your quads will become incredibly over-built, and your hamstrings will be left in the dust. This will result in a serious muscle imbalance. If you predominantly run on a treadmill, you're going to have to take a couple of precautions. First, work out your hamstring muscles independently, to prevent muscle imbalances. Second, make sure you start a PNF stretching routine, to help prevent injury by possible muscle imbalances.

Josh Vales has been a trainer and fitness fanatic for over 10 years and wants to help people reach their fat loss and muscle building goals. Read more about PNF stretching and download a FREE copy of Josh's Biggest Fitness Lies report to avoid the 10 most common fitness mistakes.

http://www.laststopfatloss.com/

Original article

Avoid Cardio Exercise Errors

You in all probability know by now that using cardio machines such as the treadmill and the stationary bike is a great way to burn fat and build good heart health. Truth is, cardio training routines can also strengthen the opposite components of your body reminiscent of your lungs that in turn can result in decrease blood strain levels, lesser chance to undergo from a stroke and heart attack. Regular use of cardio machines may also help decrease the extent of dangerous LDL cholesterol within the body and improve the extent of fine cholesterol. This is the explanation why you need to by no means ignore those cardio gear within the gymnasium.

Getting the Most from Your Cardio Machines

For normal gym goers there's one essential question that you need to ask yourselves: are you sure you are using the cardio tools right? People with personal trainers might have been instructed properly on tips on how to use these machines. However how about those who haven't got private trainers just like the average health club user? It's important that you simply use gymnasium equipment the best way they are supposed to be used. To begin with, it's to your safety. You'll be able to seriously harm yourself if you don't know find out how to properly use a fitness center equipment. Next, in case you are utilizing a gym gear all unsuitable, then you might be probably not getting essentially the most from it. Which means a number of the time your are spending on the gymnasium are merely put to waste.

Beneath is an inventory of some of the hottest cardio tools and the ways folks use them incorrectly.

Treadmill

The treadmill might be the most popular cardio tools around. Nonetheless, many individuals are utilizing it wrong. Most treadmills have options the place a person can improve the slope of the platform to stimulate an uphill run or jog. One of the common mistakes of using the treadmill is placing an excessive amount of elevation in your run. That is wrong as a result of running on a hinged slope could cause a whole lot of pressure on the ankles and on the knee joints. It is OK to problem your self if you're already losing interest with a specific workout. However you should also be aware of the well being implications.

Stationary Bike

The stationary bike can be a very popular piece of cardio equipment. Utilizing an exercise bike appear to be easy and easy but there's nonetheless a fallacious and proper approach of using this explicit gymnasium equipment. One of the things that people ought to learn about stationary bikes is that a lot of them are completely adjustable. Some people fail to regulate the seat of the bike to a cushy level even if the peak triggers some discomfort. You can strain certain components of your physique if the seat is both too excessive or too low.

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