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How To Find A Gym & Start Exercising

Sat, 16 Oct 2010 22:37:53 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

How to find agym & start exercising

There is hardly a week that passes without an article orstudy touting the benefits of exercise. Exercise to cure cancer, exercise tolose weight, feel better, live longer, and stop dementia, the list appearsendless. The benefits of exercise sound fantastic but there is just oneproblem. You have to exercise to gain the benefits! For many, this is a bigproblem.

So, what can you do to get yourself motivated to join the wonderful world ofexercising? A great solution is to join a gym where you are in the company oflike-minded people. Joining a gym for the first time or after a period ofinactivity can be a little scary. I hope this article will make your fitnessjourney a little easier.

Aren’t all gyms pretty much the same?
The short answer would be. ……. NO. Every gym has it’s own personality both inthe equipment and the type of people it attracts. Some gyms cater to weightlifters with lots of free weights and little else, while other facilities mightcater to working women and offer activities such as yoga, spinning or aerobics.There are locally owned gyms and nationwide chains. Small gyms as well as megafitness centers. There is a gym for everybody but it will take a littlefootwork to find your perfect fit.

What’s the most important feature when looking for a gym?
In my opinion, location must be considered before anything else. Absence willnot make the heart grow fonder. A gym more than 10 minutes from your home oroffice will end up not getting used. If you like to work out in the morning youmight want to stick with gyms close to home. If you’re a lunchtime sweat maventhen a gym near work could be a better option. Some of the larger chains mayhave facilities by both work and home. In addition, if you travel, gyms withmultiple locations may let you work out for FREE, or at a discount, if theyhave a facility at your travel destination.

Other Features to Consider

Membership Clientele – Check out the other patrons in the gym you are considering. Each gym has it’s own personality. Is it mostly women or men? Is everybody wearing fashionable workout gear or is it a shorts and t-shirt crowd? Does it cater to families or is it an adult’s only gym?
Equipment - The quality and variety of equipment is very important if you plan on starting a comprehensive fitness program. Is the equipment well maintained? Check to see how many machines are “out of order”. Check to see if free weights are offered as well as machines. Is there an adequate cardio section with plenty of bikes, climbers and treadmills? These tend to be high use pieces of equipment so it is important that the facility have several.
Hours - Everybody has different times for his or her workouts. Make sure the gym you choose will accommodate your schedule. If you are an early bird and your gym opens at 10:00 a.m. then you are probably going to end up not using it despite the other features you find appealing.
Price - Don’t get fooled by a low-ball price. Make sure the membership includes the use of everything of interest to you. Some gyms have a low membership fee and then charge extra for using the tennis courts, pool, classes etc. Read the fine print. Also, there are all-inclusive low priced gyms that are in the business of selling memberships and don’t really care what happens after you sign up. You may find that half your town has a membership and you have to wait in line to use the equipment.
Management - Is there an active owner or manager on the premises? What is there policy regarding restacking your weights and the playing of loud music? In some gyms, anything goes and you may hear 3 or 4 different stereos playing at the same time, weights are thrown around and you can never find the equipment you would like to use. This is a sign of poor and inattentive management and should probably be removed from consideration.

Everybody is different and there is not a single solution for picking the idealgym. The key is to find a place that you feel comfortable and that you will useon a regular basis. Working out is a habit that takes time to form. Don’t makean impulsive decision that will cause you to lose your desire to get in shape.

Before making a commitment, visit and workout at a few gyms that you areconsidering. Most facilities will let you try them out for a few days. Makesure you go at the times you would if you were to join. This will give you afeel for how crowded the equipment is at that time. Now, the only thing left todo is just go out and GET STARTED!!

Here is a list of several gyms with nationwide locations. These will offer agood starting point on your quest for the perfect gym. Check for locations inyour area.

http://www.powerhousegym.com/
http://www.goldsgym.com/
http://www.worldgym.com/
http://www.ballyfitness.com/
http://www.24hourfitness.com/

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Article Source: Mike Brooks @ http://www.ArticleWorld.net

Mike Brooks has been a life long follower and proponent of the fitnesslifestyle. Through his avid research, Mr. Brooks has come to the realizationthat being healthy is a choice and encompasses not only proper diet but also afitness regimen that includes the mind, body and soul. Mike Brooks is thepublisher and editor-in-chief for the health information site http://www.Ultimatehealthreport.com.

Recovering from Exercise: Here are the strategies!

Sat, 16 Oct 2010 22:34:47 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Recoveringfrom Exercise: Here are the strategies!

The human body operates most efficiently when it is inbalance, or has achieved a state known as homeostasis. As such, optimalrecovery means that all body systems have returned to the state they were inbefore exercise (homeostasis). However, for most avid exercisers, recovery is alimiting factor. The better you can recover, the sooner and better you cantrain. The process of recovery (regeneration) gets less attention than itshould. Every person should have a systematic plan that includes recovery activitieson a daily, weekly, monthly, and yearly basis. The following are simple toolsthat you can implement to help your body recover better between exercise bouts.

Cool-down
After exhaustive exercise, don't stop and rest immediately. You can speed upthe removal of lactic acid from your muscles by continuing to exercise at a lowintensity for 10-20 minutes. Cooling down can help reduce the feeling ofstiffness that often occurs after a workout and is especially important if yournext training session or event is scheduled a few hours later.

Stretch
Static stretching before exercise puts you at risk for damaging the verytissues you are trying to protect and as such should be avoided. Research hasshown that stretching causes lengthening of the tendinous fibers within themuscle-tendon unit. Such lengthening causes the tendon (or passive) componentto lose much of its shock absorbency, thus, placing the muscle fibers atgreater risk of trauma. However, stretching after exercise may help minimizemuscle soreness and may even help prevent future soft tissue injuries. Thus,before activity, more active-type stretching routines that promote range ofmotion and increased blood flow are recommended. Conversely, after exercise,the emphasis should be on passive or static stretching to allow the muscles torelax and return to their resting lengths.

Carbohydrates
The muscles are primed for quick restoration of their carbohydrate fuelreserves (glycogen) immediately after exercise, so don't wait too long to starteating foods and drinking beverages rich in carbohydrate. Fruits, energy bars,and sports drinks all contain large amounts of carbohydrate. From a nutritionstandpoint, post-exercise is one of the only times where you want to beconsuming high-glycemic index foods for they will stimulate a quicker releaseof insulin and, thus, carbohydrate storage in the muscles. Ideally, these fuelsshould be consumed as quickly as possible upon finishing your exercise session.

Protein
Most forms of exercise lead to the breakdown of proteins within the muscles.This breakdown-repair process stimulates the muscles to rebuild and becomestronger. Moreover, some of our muscle proteins continue to be broken downduring the recovery phase after exercise. For a faster buildup of muscleproteins during recovery, include a small amount of protein in the foods youeat. Milk, cheese, eggs, whey protein shakes, sandwiches, nuts (almonds,walnuts) and energy bars provide carbohydrate and protein. Look for easilydigestible protein sources (such as the ones listed above) following strenuousexercise. Avoid saturated fats.

Fluids
Replacing lost fluid is crucial to the recovery process. Having adequate fluidswithin your body promotes the removal of toxins and waste from your muscles. Topoff your supply of fluids by drinking before exercise, continue to hydrateevery 15 or 20 minutes during a workout, and replace any body weight lostduring exercise by drinking while you recover. Remember, 1 L of water isequivalent to 1 kg of body weight. Therefore, if the difference between yourpre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydratewith 1.5 L of water to bring your body fluid back to homeostasis. Before,during, and after exercise, the rule of thumb is that if you’re thirsty, it’stoo late! Therefore, be sure to have a water bottle throughout the day to sipon. On a daily basis (at rest), the number of ounces of water you should beconsuming should equal half of your body weight (in lbs). Thus, if you weigh 200lbs, then you want to be drinking 100 ounces of water (almost 3 L).

Salt
Your body loses water and minerals - mostly sodium chloride, some potassium -when you sweat. Drinking water alone during exercise and recovery will make itdifficult to replace body fluids rapidly because much of it will pass throughthe kidneys to become urine. Replace the salt along with the water tocounteract dehydration. If you have to compete again within a few hours,consider sports drinks that contain water, sodium chloride, or fruits such asbananas which are high in potassium. Add extra salt to foods at mealtime if youare susceptible to cramps. Consider using condiments, sports drinks, andfitness waters instead of salt tablets.

Damage Control
Inflammation, swelling, and muscle soreness are possibilities followingstrenuous exercise. To minimize the effects, consider cold packs around jointareas, alternating cold and hot whirlpool baths, and the use of speciallydesigned magnets to speed the recovery process. Light massage is also a goodoption for promoting toxin removal from the tissues and reducing delayed onsetmuscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minutemassage 2 hours following exercise helped to reduce the intensity of soreness48 hours post-exercise in subjects who underwent 6 sets of maximal eccentrichamstring contractions. Minimize foot contact with the ground. Engage in lightactivities that increase blood flow while not taxing the nervous system.Swimming, cycling, walking, and light jogs are alternatives, but minimize footcontact with the ground.

Sleep
There is plenty of evidence to show that lack of sleep can have an adverseaffect on training and competition. You might get by for a day or two withinadequate sleep, but it will catch up with up sooner or later. If you haven'tmonitored your sleep habits already, determine how much sleep you need eachnight to ensure full recovery. It's not eight hours for everyone - could beless, could be more. Then try to establish a routine that will allow you getwhat you need to perform well.

Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles inincrements of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours,7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. Theidea is to awake at the top of the cycle instead of at the bottom. And don'tdismiss the power of a 20-30 minute nap during the day. The journal Sleephighlighted a meta-analysis done on studies looking at the effects of sleepdeprivation on performance. The researchers found that overall sleepdeprivation strongly impairs human functioning. Moreover, they found that moodis more affected by sleep deprivation than either cognitive or motorperformance and that partial sleep deprivation has a more profound effect onfunctioning than either long-term or short-term sleep deprivation.

Also be aware that overtraining can impair your body’s ability to fully restand regenerate. A study in Medicine & Science in Sports & Exercise revealedthat female swimmers who trained excessively showed a higher incidence of sleepdisruptions.

In sum, there are several measure that you can take to better your recoverybetween exercise sessions. Remember that a combination of the several of the aforementionedtools should be implemented for best results.

References

Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.
Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.
Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.
S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

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Article Source: Tony Buel @ http://www.articlerich.com

Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leadinghealth, fitness, and wellness company offering health-conscious individualsinnovative information, programs, and technologies to help reach their goals ofphysical and mental well being. Join his mailing list at http://www.totalwellnessconsulting.c...alwellness.htmand receive a complimentary 30 min MP3 workout, a 3-part Willing Your Way toWellness report, and more...ALL FOR FREE!

Is Light Therapy an Effective Acne Treatment?

Sat, 16 Oct 2010 22:34:09 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Is LightTherapy an Effective Acne Treatment?

Light therapy is a great blessing to those that have extremecases of acne, as they are very successful in treating the condition withoutcostly medications. The improvement of the treatment of chronic acne can changea person's life for the better. Self-esteem is raised and general well being isincreased. Depression is lessened as confidence soars with the clearing of theacne infected area.

Light wave therapy uses a high intensity blue light. This light kills thebacteria causing the acne and may help dry up the excess oil that is a largepart of the acne problem. It doesn't damage the skin as ultraviolet light can.Laser light waves target two factors that cause acne.

They use heat to damage the oil glands that pour out excessive oil.
They work on the bacteria that is present in the pores that cause pimples, whiteheads, and blackheads. These treatments cause a minimum of pain and discomfort and promote regeneration of new skin, which is useful to treat scarring.

Light therapy for acne is effective to reduce scarring and to treat the activeacne as well. Light laser therapy is a localized treatment, safe, and has noadverse side affects. It's been shown to be as effective on acne problems thatother medications and treatment have not done.

A sample study of 30 patients was made who suffered moderate to mild acne. Theywere placed in a clinical trial and within three months, they had significant decreasein their acne outbreaks.

The treatment consists of the affected area to short bursts of light calledpulse dye laser therapy. Initially used to combat wrinkles it stimulated theproduction of collagen. It also was used to combat scars from severe cases ofacne. Doctors were brought in to look at the clinical evidence and agreed thatlight treatment was successful in treating live acne. A study that was recentlypublished states that a single session of five minutes can have an effect onacne for up to twelve months.

Patients that took part in the study lost over 70 percent of their acne. Onepatient's spots disappeared completely. The treatment is being widely used inprivate clinics and started out to be costly. As with all new technologies, theprice has come down and more professionals are using light therapy intreatments for their patients.

One patient stated the treatments only take about five minutes, and with eachtreatment her acne was much less visible. Another benefit of using laser lighttherapy is that is doesn't cause any discoloration of the patient's skin.Treatment sessions can last from 5 to 20 and the patient experiences a slightstinging sensation while undergoing treatment. A topical anesthetic can beapplied before the treatment and the application of ice was used after thetreatment.

Light therapy is still in its infancy and has only been used in the last fewyears. More work is needed to re-confirm any clinical benefits. Imagine theimpact on those individuals in economical terms. Instead of continuing drugtreatment, occasional light therapy treatments can be a big help who havemoderate cases of acne.

If you or someone you love were afflicted with moderate to severe cases ofacne, it would be worthwhile to look into light treatment. It's non-invasiveand works in a shorter time than topical ointments and antibiotics. This may bethe best thing to happen for acne sufferers in a long time!

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Article Source: Tony Buel @ www.acnetreatment-101.com
For Full Article: http://www.acnetreatment-101.com/How...ks-on-Acne.htm

Recovering from Exercise: Here are the strategies!

Sat, 16 Oct 2010 22:33:09 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Recoveringfrom Exercise: Here are the strategies!

Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.
Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.
Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.
S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

The Cool Down - Recover Faster Avoid Injury!

Sat, 16 Oct 2010 22:32:51 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

The Cool Down -Recover Faster Avoid Injury!

Many people dismiss the cool down as a waste of time, orsimply unimportant. In reality the cool down is just as important as the warmup, and if you want to stay injury free, it's vital.

Although the warm up and cool down are just as important as each other, theyare important for different reasons. While the main purpose of warming up is toprepare the body and mind for strenuous activity, cooling down plays adifferent role.

Why Cool Down?
The main aim of the cool down is to promote recovery and return the body to apre exercise, or pre-workout level. During a strenuous workout your body goesthrough a number of stressful processes, muscle fibers, tendons and ligamentsget damaged, and waste products build up within your body. The cool down,performed properly, will assist your body in its repair process.

One area the cool down will help with is "post exercise musclesoreness." This is the soreness that is usually experienced the day aftera tough workout. Most people experience this after having a lay-off fromexercise, or at the beginning of their sports season. I remember running a halfmarathon with limited preparation, and finding it difficult to walk down stepsthe next day because my quadriceps were so sore.

Post exercise muscle soreness is caused by a number of things. Firstly, duringexercise, tiny tears called micro tears develop within the muscle fibers. Thesemicro tears cause swelling of the muscle tissues which in turn puts pressure onthe nerve endings and results in pain.

Secondly, when exercising, your heart is pumping large amount of blood to theworking muscles. This blood is carrying both oxygen and nutrients that theworking muscles need. When the blood reaches the muscles the oxygen andnutrients are used up. Then the force of the contracting (exercising) musclespushes the blood back to the heart where it is re-oxygenated. However, when theexercise stops, so does the force that pushes the blood back to the heart. Thisblood, as well as waste products like lactic acid, stays in the muscles, whichin turn causes swelling and pain. This process is often referred to as"blood pooling." So, the cool down helps all this by keeping the bloodcirculating, which in turn helps to prevent blood pooling and also removeswaste products from the muscles. This circulating blood also brings with it theoxygen and nutrients needed by the muscles, tendons and ligaments for repair.

The Key Parts of an Effective Cool Down
Now that we know what the cool down does and why it is so important, let’s havea look at the structure of an effective cool down. There are three keyelements, or parts, which should be included to ensure an effective andcomplete cool down. They are;

Gentle exercise;
Stretching; and
Re-fuel.

All three parts are equally important and any one part should not be neglectedor thought of as not necessary. All three elements work together to repair andreplenish the body after exercise.

To follow are two examples of effective cool downs. The first is an example ofa cool down used by a professional athlete. The second is typical of someonewho simply exercises for general health, fitness and fun.

Example Cool Down Routines

Example 1: - For the Professional

10 to 15 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your workout. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
Include some deep breathing as part of your easy exercise to help oxygenate your system.
Follow with about 20 to 30 minutes of stretching. Static stretching and PNF stretching is best at this time.
Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a workout is that which is easily digestible. Fruit is a good example.

Example 2: - For the Amateur

3 to 5 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your workout. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
Include some deep breathing as part of your easy exercise to help oxygenate your system.
Follow with about 5 to 10 minutes of stretching. Static stretching and PNF stretching is best at this time.
Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a workout is that which is easily digestible. Fruit is a good example.

Getting serious about your cool down and following the above examples will makesure you recover quicker from your workouts and stay injury free.

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Article Source: Brad Walker @ http://www.ArticleWorld.net

Article by Brad Walker. Brad is a prominent Australian sports trainer with morethan 15 years experience in the health and fitness industry. Brad is a HealthScience graduate of the University of New England and has postgraduateaccreditations in athletics, swimming and triathlon coaching. He also workswith elite level and world champion athletes and lectures for Sports MedicineAustralia on injury prevention.

For more information and articles on stretching, flexibility and sports injury,visit The Stretching & Sports Injury Newsletter at; http://www.TheStretchingHandbook.com/

Weight Loss Truths - Un-Sugar Coated

Sat, 16 Oct 2010 22:32:12 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Weight LossTruths - Un-Sugar Coated

Millionsof people are currently on a weight loss mission. Sadly, only a small fractionwill lose weight, and half of those that do succeed will put it right back onin a matter of months.

The weight loss product industry makes billions of dollars yearly at the whimof desperate consumers looking for that quick fix, that magic pill, or therevolutionary machine that will make them lose weight.

Weight loss does not come in a bottle or a machine. It never has, and it neverwill. True weight loss takes proper nutrition, exercise, and rest. There are noshort cuts, quick fixes, overnight miracles, or FDA approved drugs that willforce the fat off your body, much less keep it off.

While you read this revealing article keep a few key points in mind. These arethe truths that you may not want to hear, but need to. Here are the weight losstruths, un-sugar coated.

Weight Loss Truth #1 - You will not lose 5-10 pounds of body fat in a week
If you want to lose fat and keep it off, then it's going to take some time. Iwon't guarantee 5-10 pound weight loss in a week or two, but I will say you canrealistically lose 1-2 pounds of body fat a week, and gain lean muscle at thesame rate. You didn't put the weight on overnight, and therefore it's not goingto magically disappear overnight.

True weight loss is fat loss…not muscle loss, not water or bone loss, but fatloss. Losing 5-10 pounds or more a week is a loss of bone, muscle, and water,which results in a destroyed metabolism.

Scale weight is obsolete, as the scale is only a measuring device, unable todistinguish between muscle, fat, bone, and water weight.

Weight Loss Truth #2 - There is no quick fix to fat loss, and fad diets areworthless
Lose 40 pounds in a week! Lose weight while you sleep! Rapid weight loss! Loseweight without diet or exercise! These are consumer hot buttons, causing you tobuy products with your emotions. They are misleading and just plain lies, lies,and lies. Fad diets and “quick fix” products will drain your wallet and leaveyou feeling worse than when you started. The only weight you will lose on a faddiet or a quick fix is water, muscle, and bone. These are not desired results,as they lead to metabolic downgrade and increased fat storage.

Lotions, potions, and gadgets for fat loss should be tossed out the window.They are worthless. Taking fat off requires nutrients and exercise. It's thatsimple, yet rarely told to you because the weight loss product industry's jobit to make an insane amount of money.

Weight Loss Truth #3 - You have to stop eating processed foods labeled"healthy," "low-fat," or "low-carb".
Food labels are misleading and can cause you to gain more fat in the long run.They are completely processed.

Prepackaged meals and “diet foods” contain chemicals that your body can'tmetabolize and therefore, it slows down your metabolism. Chemicals that don'tleave your body become toxins and get lodged in your fat cells, making fat losseven more difficult.

Weight Loss Truth #4 - You will have to put forth the effort if you want tolose fat
The body is made to be nourished and to be physical. If you want to lose fatyou have to eat right and get moving. It may not be glamorous or fun, but it'sa must if you want to shed the fat.

There are a number of things you can do for exercise, such as walking, in-lineskating, weight training, biking, hiking, swimming, etc. Whatever your choiceis, just do it.

Weight Loss Truth #5 - You will not be a supermodel or swimsuit model
Well, I'm not saying this can't or won't happen, but my point is that manyweight loss ads suggest that after you take their product you will look likethe supermodel marketing the product.

Remember, models are models. They are spokespersons for the company. They arejust doing their job. Just because a supermodel is holding a bottle of thelatest cortisol blocker does not mean you will look like her by taking thatproduct.

Weight Loss Truth #6 - Muscle does not weigh more than fat
There is a misconception linked with weight training, that muscle weighs morethan fat. I've heard Dr. Phil say this (yes, the wonderful “dieting expert”),as well as Bob Greene, Oprah's personal trainer. These people are looked uponas icons, yet they are giving out false information.

Muscle does not weigh more than fat. Go do the experiment yourself right now.Grab two pounds of chicken fat and weigh it, and then weigh two pounds ofchicken meat (muscle). Which weighs more? Neither. Two pounds of fat weighs thesame as two pounds of muscle, two pounds.

Muscle is more dense than fat and it takes up less space. Therefore, it wouldbe ideal to add muscle to your frame because it’s more dense, creates curves,and it increases your metabolism.

Weight Loss Truth #7 - You can't spot reduce
Doing a thousand leg lifts won't reduce your thighs any faster than doing athousand crunches to tone your abs. Simply, and sadly put, you cannot spotreduce. Doing crunches upon crunches will only build the underlying abdominalmuscle beneath your layer of tummy fat.

To trim down flabby areas you need to eat several small balanced meals that areunprocessed, and you need to exercise. When your body fat begins to reduce,your trouble spots will begin to shape up.

Weight Loss Truth #8 - Weight loss is a lifestyle
Losing weight properly, which is reducing body fat and building lean muscletissue, should not be a one-shot approach; it should be a lifetime commitment.If you ever go back to your old destructive habits you will become out of shapeagain, and will have to work twice as hard to get back in shape.

Adopt a healthy eating and exercise lifestyle, and maintain it for the rest ofyour life. Doing so will keep you fit, energetic, slow down the aging process,keep you looking young, and it will prevent early degenerative diseases.

Being healthy and in shape is not genetic, it's by choice. Make the rightchoice today.

Weight Loss Truths Conclusion
Now that you have the weight loss truths, begin to work on them to improve yourhealth and to get in shape. Your health and your body are yours, and you haveto work daily to keep them functioning correctly and to give you the look youwant. Once you get in the shape you want to be in, all you have to do from thereis simple maintenance, which becomes something you do daily, such as brushingyour teeth or shaving your legs.

Do your body right and it won't steer you wrong.

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Article Source: Karen Sessions @ http://www.superfeature.com

Karen Sessions has been in the fitness industry since 1988. She is a nationallyqualified bodybuilder and holds two personal training certifications. She haswritten 6 ebooks on fitness and has helped hundreds of clients transform theirbodies. - www.theelitephysique.com

Stretch for Fitness Success

Sat, 16 Oct 2010 22:31:49 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Stretch for FitnessSuccess

When you think of developing a strong, muscular physiquewhat type of exercises do you think of doing? To improve and develop strengthmost individuals focus on lifting weights – exercises such as bench press, pushups and flies – that focus on powerful pushing and pulling movements.Cardiovascular activity usually takes the passenger seat, when it comes todeveloping strength - unless you’re involved in a sport that requires a lot ofendurance training, or if you want to loose excess body fat on top of improvingyour strength.

Stretching – unfortunately isn’t even put in the strength development category,because most of us figure that since it’s a low intensity movement it’s purelyfor cooling down after our workouts. However stretching isn't merely a greatway to cool down – trust me it can actually help make you stronger. That’s whyI feature a great stretching diagram on my website, FitnessGear101.com.

The benefits of stretching have numerous effects on your weightliftingprogress. Just remember when you stretch you should feel slight tension in yourmuscles, but no pain!

Stretching is your key to the following fitness pluses:

Increased Strength - Stretching actually helps to increase your muscular strength because it expands your range of motion, and range of motion literally applies to weightlifting. For example when you lift in a wider range of motion compared to a smaller range, you’re enlisting the help of more fibers, making your muscles stronger.
Reduced Stress – We all know that stretching helps reduce the stress and tension in our exercised muscles, but did you know that a quick 20-mintue session of stretching can also release most of the tension that built up throughout an entire workday?
Improved Posture – Flexible muscles are your key to good posture, because stretching promotes balanced muscle tone in all the major joints in the body. This affects your strength training because good posture reduces stress and soreness in the muscles and joints, letting you get back to the gym faster.
Improved Speed & Reaction Time – if you’re an athlete you’re aware of how important agility is to top performance. Flexible muscles make you quicker on your feet. This allows for you to run faster in sports like soccer; react quicker by making saves in hockey and by maneuvering around opponents in football.
Decreased Muscle Soreness - This means less time off from the gym and your game, and more time to devote to developing those muscles.
Ease of Movement – If you’re not an athlete, never fear, stretching does more than improve sports performance. It makes simple daily tasks easier as well, by lessening the general stiffness in joints so you can bend down, reach up and lift things easily. Stretching will also affect the future of your joints by making you less likely to develop joint pain later in life.
Reduces Chances of Injury – More flexible muscles translate to less chance of injuring tight muscles during exercise. Take for example your hamstrings, the muscles that run down the back of your upper legs. I like to compare the hamstrings to an elastic band – the flexible hamstring has a lot of stretch; whereas the inflexible hamstring is that dried out elastic that breaks when it’s stretch too far.

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Article Source: Anna Fleet @ http://www.superfeature.com

Anna Fleet is a certified personal trainer. When she is not working out orhelping others achieve optimal health, she is the face and voice behind www.fitnessgear101.com– an excellent online resource for information about Fitness Gear Information,Aerobics Equipment, and Workout Routines.

Making Time for Exercise

Sat, 16 Oct 2010 22:31:11 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Making Time forExercise

As a certified personal trainer and editor of a popularfitness site, www.FitnessGear101.com, I’ve heard every excuse in thebook when it comes to why people don’t exercise. However, the one that takesthe, pardon-my-pun, “fitness cake” is lack of time.

A day doesn’t go by without one of my clients professing that they simply don’thave time for exercise. Well, I’ve seen people who want to loose weight badlyenough. They will restrict their diets, exercise rigorously for an hour a dayand even swear off alcohol – gasp – and chocolate – double gasp! So, don’t giveme that bull!

People shy away from exercise because they think they’ll have to spend hours ina gym. To maintain good health all you need is a healthy diet and a daily walkthat can be broken up into increments throughout the day.

Still don’t believe me? I’ll show you how easy it is to fit brief walks intoyour day:

Is Sex and the City a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk. If it’s a new episode that you simply can’t miss, jump rope during commercials or run on the spot.
Does carting the kids to hockey or baseball cut into your exercise time? Take some inspiration from Jr. and stay on your feet during the game. You’ll get kudos for being the team’s best cheer leader, and your butt won’t expand to the size of the soccer field.
Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter.
Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on all the latest gossip can be just as delicious during a walk – plus it won’t tempt you to cheat on your healthy eating plan.
Remember when people used to “run” errands? Well many of us still take that term literally. The next time you need a quart of milk, walk to the local grocer.
Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk around the block will leave you more refueled for the afternoon than that third cup of coffee.
Do you complain about how slow your apartment elevator is? Take the faster route – the stairs. You’ll burn calories in the process.
It’s always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are spots o’ plenty. You’ll burn extra calories lugging your groceries back to the car.
Have you ever heard the phrase “hurry up and wait!”? Well it’s not just a humorous observation it’s a great way to stay moving. The next time you’re waiting in a long lineup don’t take a chair, pace the floor or do a little stretching.
If you have no time to exercise, chances are you don’t have time to clean the house either. Housework – such as dusting, vacuuming, shoveling and raking – is multitasking because it counts as exercise.

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Article Source: Anna Fleet @ http://www.superfeature.com

Anna Fleet is a certified fitness instructor, and the face and voice behind www.fitnessgear101.com– an awesome website with extensive information about workout routines, fitnesstools, stupid fitness ideas and more.

Jogging - Health Benefits and How to Do it

Sat, 16 Oct 2010 22:30:48 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Jogging - HealthBenefits and How to Do it

Performing regular jogging gives better physical conditionand other health benefits. Jogging also gives physical and mental pleasure.

THE HEALTH BENEFITS OF JOGGING
Jogging on a regular basis give a distinct good effect upon the general health,provided it is not over-done. The effects are:

Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system.
It speeds up the digestive system and helps you get rid of digestive trouble.
It counteracts depression.
It increases the capacity to work and lead an active life.
Jogging makes you burn fat and thereby helps against over-weight.
If you suffer from poor appetite, jogging will improve your appetite.
Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging.
Jogging makes you sleep better.

THE PLEASURE OF JOGGING
Jogging gives you physical and mental joy, provided you do not exhaustyourself. When jogging is done correctly, you will actually feel less tiredwhen you have finished a tour than before you began. You get nice feelings inyour muscles during the jogging and afterwards.

You will feel the wind blowing around your body. You will hear the birdssinging, the music of running water in the streams, or the sound of wavesdashing towards the seashore. During the jogging you will also get a euphoricmental feeling after some time.

CLOTHES AND SHOES
The type of clothes you were must be suited to the weather conditions. In warmweather, shorts and a t-shirt is enough. However, it may be useful to carryalong an extra piece of clothe in a light back-pack if you run out on a longroute, in case the weather aggravates. In colder weather you must add morelayers of clothes. In either case, the requirements for the clothes are:

You should use light and soft clothes without any sharp sutures, hard edges ormassive folds. They should sit fairly close to your body, but not so close thatyou feel squeezed, trapped, or so that your movements are hindered.

The clothes should give good ventilation for moisture and sweat andperspiration through the fabric. The fabric should ideally hold water totallyout from the outside, but this requirement is difficult to achieve togetherwith the requirement of good ventilation.

You should use fairly soft shoes, but with a good shape fitting the anatomicalshape of your feet. The soles should easily bend during the normal movements ofyour feet, but support well against the ground. The underside of the soleshould give friction against any type of grounds, so that you do not slideduring jogging. The soles should buffer well against each impact from theground.

JOGGING ROUTES AND SESSIONS
Jogging may be performed in a lot of ways:

Long distance jogging 6-20 km in a moderate speed on even roads or paths.
Short distance jogging 3-6 km in a high speed.
Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness
Jogging in a hilly terrain with paths going both up an down 4-8 km

It is advisable to vary the type of jogging from day to day.Then the jogging gets funnier and you get a variable type of training.

HOW TO PERFORM A JOGGING SESSION
You should move slowly with little efforts the first few hundred meters to warmup your muscles. Then you gradually increase your muscular work and speed. Whenyou have done half the route, you can take a speedy spurt using most of yourcapacity. If the route is long enough, you can take two or three spurts usingnearly full capacity.The last hundred meters you gradually slow down again.

STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION
It is advisable to stretch out both before and after each jogging session, andnot only the muscles in your feet, but your whole body 2 minutes before and 3-4minutes after the session. When stretching out do the following movements:

Bend forward and touch your toes.
Kneel down on one of your feet, and stretch the other out backwards.
Bend your body to both sides.
Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.
After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.

WHEN AND HOW OFTEN
If jogging is the only sport activity done, a jogging session every second dayis ideal. This is enough to give all the health benefits and increase yourcondition and endurance gradually, but without wearing yourself out. If youcombine jogging by other types of sport activities, 2 times a week may beenough.

You should not be too hungry before jogging, but it is not advisable to take ajogging session straight after a big meal. The time of the day does not matter,but your jogging should not be the first thing you do in the morning.

HOW TO BEGIN
If you are not accustomed to physical activity before you start jogging, it isadvisable to consult a doctor before you start. You may have health issues thatis not compatible with jogging activities, or that you must consider when doingyour jogging.

The first times, you should only jog on plain ground and only for 10 minutes.Then you can increase the time, distance and speed, and choose steeper and moredifficult paths.

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Article Source: Knut Holt @ http://www.ArticleWorld.net

Knut Holt is an internet consultant and marketer focusing on health items. TOFIND anti-aging supplements, medicines against acne, eczema, rosacea scars,wrinkles, other skin problems and natural medicines against heart disease,hypothyroidism, hemorrhoids, depression and other common health problems,PLEASE VISIT: http://www.abicana.com

How to Choose a Gym

Sat, 16 Oct 2010 22:30:28 +0000

PostedBy: Benton
From: FurryFitness.Com

How to Choose a Gym

When starting on the long path towards peak physicalfitness, the last thing that most people seem to think about is the quality ofthe gym to which they often over-hastily subscribe. In the mad rush to getstarted it is easy to overlook the little things like staff, changingfacilities, etc, but in time these little deficiencies can become massivestumbling blocks that can cause great frustration, or even cause you to quitaltogether.

This article will walk you through the most important things to consider whenpicking a gym. Some are fairly obvious, but others may only become apparentafter you have signed a 6/12 month contract (when, of course, it is far toolate to change your mind). So listen up and learn how to pick the best gym foryour own unique set of circumstances:

Location, Location, Location!
As in the housing market, location is a very important factor indeed!Enthusiasm and motivation can drive you to distant gyms for many weeks, butwhen they start to wane it may be extremely difficult to force yourself to makethe trip, especially if you don't have a car. For this reason it is vital tochoose a gym that is close to where you work and/or live. From personalexperience I have always joined gyms which are on my way home - that way i'mforced to walk past them. Never underestimate the power of the guiltyconscience when it comes to motivating yourself - if your gym is miles away itis much easier to justify being a slacker than if you don't have that excuse.As a added bonus, you'll also cut out unnecessary journeys and have more timeto yourself. Remember that working out should improve your life, nottotally take it over!

Atmosphere
Nobody wants to feel like they are the odd one out, and gyms are no exception.If you are new to the world of fitness you may find the 'cookie-cutter'garishness and impersonal stance of corporate-chains very appealing. Likewise,seasoned veterans who are used to lifting obscene weights whilst grunting andgroaning like a pregnant horse giving birth may find screen after screen of TVsblaring out MTV most distracting. It all depends on what kind of person youare, and in what atmosphere you feel most comfortable. There are no easyanswers in this regard - just remember to fully tour prospective gyms and pickwhat feels right. If you stick out like a sore thumb and feel awkward yourmotivation will take a nosedive and you'll not stick at your exercise regimelong at all!

Weightlifting Equipment
Another crucial issue to consider is the equipment available to you during thetime that you will be exercising. Regardless of your individual aims andobjectives you *MUST* have a decent selection of both free weights andmachines. As you will have determined from our exercises section machines havetheir place, but are absolutely no substitute for the traditionalbarbell/dumbbell approach. If your prospective gym has nothing but machines,simply walk out - it does not deserve your money! That said, be on the look outfor the following equipment:

Dumbells in a wide variety of sizes, varying by 2.5kg/5lb increments. There should be fixed-weight dumbbells up to 150lbs. You may not think you'll be needing weights that heavy soon, but you'll be surprised by how quickly you progress onto weights that large!
Several barbell bars and the clips (or retaining mechanisms) present for each one. A barbell without them isn't just useless - its downright dangerous!
At least two adjustable benches suitable for bench presses, with weight plates readily accessible nearby in copious quantities.
At least one cable cross machine.
At least one squat rack (preferably more, or at least a decent smith machine!).
A peck deck machine.
Some sort of mat to do sit-ups & crunches on (yes, its basic, but it can really hurt on the solid ground!).
A set of dip bars.
A leg press machine of some variety.
A leg extension machine.
A leg curl machine.
A pull up bar.
Plenty of adjustable benches suitable for dumbell presses, situps, crunches, etc.

This is a pretty basic list of essential equipment. Remember that the old aximstill holds true - more *IS* better! During busy hours, gyms that are small andpoorly equipped can quickly run out of available weights/machines, and this canturn a 1hr workout into a 3hr workout before you realise it. As much as you maylove working out, i'm sure that you want a life too!!!

Cardiovascular Equipment
In much the same manner as weightlifting equipment, the abundance of thevarious types of cardiovascular (CV) machines is important. Thankfully this isusually an area in which most gym's are relatively well stocked, but be sure tokeep your eyes peeled for cross-trainers, treadmills and exercise bikes, asthese promote the best kinds of cardio. Stair machines and ellipticals are verygood too, of course, so remember to consider them if you are aiming to giveyour prospective gym bonus points.

Quality of Staff
This is a highly emotive issue. If you are one of the types that goes to thegym, speaks to no-one, and walks out again, then you may not give a damn aboutthe quality of staffing. If, however, you need more positive encouragementand/or extra services like personal training, then this may be much moreimportant. At the end of the day I will give everybody the same advice -remember that you are paying them a portion of your hard earned cash. If theycan't treat you courteously and with professionalism, then take your moneyelsewhere!

Cleanliness & Maintenance
As a final point, remember to keep your eyes peeled for signs of badmaintenance and cleanliness. If all the weights are coated in mildew, themachines are falling apart, and the showers are coated in slime, then you'll beputting yourself on a bad footing right away. Gyms are busy communal areas and,therefore, ideal vectors for disease & accidents relating to poormaintenance. You want to go to a gym to force your body to grow more muscle,not challenge it to fight as many bacteria and infections as possible!

Heart Matters

Sat, 16 Oct 2010 22:30:10 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

Heart Matters

Yourheart is between one to two times the size of your clenched fist. Contrary topopular belief, it is not located to one side of the body - it is locatedalmost in the exact center of your chest. Due to the shape of the heart andchest cavity, the heart pounds against the chest wall on your left side, so theheart rate is stronger when felt there. Your heart is responsible for pumpingabout six quarts of blood throughout your body, with about the same amount offorce that the average person applies when squeezing a tennis ball. The heartis not under voluntary control. A system known as the autonomic nervous system,which includes the sympathetic and parasympathetic nervous system, is responsiblefor regulating your heart rate.

There are many ways to measure how healthy a heart is. A healthy heart shouldbeat with a fairly regular rhythm that will change based on levels of exertionand oxygen requirements. A healthy heart has a high stroke volume, which refersto the amount of blood that is pumped out with each beat. A healthy heart doesnot have to work as hard to pump blood, so the resting heart rate of a healthyheart will be lower than average. Blood pressure is another indicator of hearthealth and should be in the healthy range of around 120 over 80, as determinedby the national average.

Various types of training have different effects on the heart. Training thatelevates the heart rate for even brief durations can increase the size of theheart. This will increase the stroke volume, and result in a lower restingheart rate. Training can also increase the rate at which the heart recoversfrom a bout of intense work. In other words, a trained individual will returnto their resting heart rate faster than a sedentary individual. Exercise hasbeen shown to lower blood pressure. In addition, regular cardiovascularexercise can increase the concentration of hemoglobin in blood, allowing thebody to become more efficient at transporting oxygen to the cells that need it(as well as removing waste products such as carbon dioxide).

The average resting heart rate for an adult is around 72 beats per minute, or75 for women and 70 for men. The lowest recorded heart rate is 28 beats perminute, attributed to a Spanish cyclist named Miguel Indurain. Many athleteshave resting heart rates between the mid 30’s and mid 40’s. Bradycardia refersto a resting heart rate less than 60 beats per minute. It is simply a name forthe condition of a slow heart, and does not imply an unhealthy heart ordisease. Tachycardia refers to a resting heart rate over 100 beats per minute,and is considered a very dangerous condition to have.

The notion of maximum heart rate was designed to help people safely andeffectively exercise. The maximum heart rate is theoretically the most timesthat your heart can safely beat in the span of one minute. The traditionalformula for computing maximum heart rate is 220 - age. I am 29, so my maximumheart rate would be computed at 191 beats per minute. As you can see, maximumheart rate will decrease with age.

It has been speculated that the generic equation for determining maximum heartrate is not very accurate. Individuals of the same age will have differentsized hearts, stroke volume, blood pressure, resting heart rates, and otherfactors that would contribute to the maximum possible beats per minute. A fewattempts have been made to “fine tune” the formula, but even those efforts mayfall short. One formula is known as the “adjusted heart rate”. It involvesremoving the resting heart rate from the maximum before applying a targetformula. For example, if my target heart rate were 193, 80% of my maximum wouldbe 154 beats per minute. In other words, my “target” heart rate at 80% is 154beats. Using the adjusted method, I would first subtract my resting heart rate,apply the percentage, then add it back in. So, in this example:

193 (maximum heart rate) - 39 (resting heart rate) = 154.

154 x 80% = 123.

123 + 39 (adding resting heart rate back) = 162.

Therefore, instead of the traditional 154 beats per minute, my “adjustedtarget” at 80% would be 162 beats per minute. Another “tweak” to thetraditional formula is known as the Tanaka method. Based on a study ofliterally thousands of individuals, a new formula was devised which is believedto be more accurate. The formula is 208 - 0.7 x age. Using this formula, mymaximum heart rate when I was 27 would have been 208 - 0.7 x 27 = 189, or about3 beats per minute less than the traditional formula.

So why even worry about your heart rate? Heart rate is a great indicator oftraining. In order to better understand heart rate, you must understand thevarious “systems” of energy that your body uses when you train. There are threesystems that are always in effect, but one system will dominate based on thetype of training. These systems are ATP-CP and glycolytic (both are anaerobic,or systems that do not rely on oxygen as the primary energy source) andaerobic.

The ATP-CP system is the system that bodybuilders are most familiar with. It isthe system where your body is forced to perform work without the aid of oxygen.When you perform a repetition during a weight training exercise, your musclescontract and must generate force quickly to resist the weight. This actionhappens quickly, and your body is not able to use oxygen to fuel thecontraction. Instead, your body will rely on stores of energy within the musclecells, namely a compound called adenosine triphosphate (ATP) and creatine phosphate.ATP depletes rapidly, and is replenished by CP. Sports that rely on this systeminclude power lifting, shot put, and short distance sprints.

Bouts of work lasting more than a few seconds will draw energy mainly from theglycolytic system. Once ATP and CP are depleted, the glycolytic system kicksin. This system takes carbohydrate stored in the muscle cell (glycogen) andbreaks down the glycogen to replenish ATP. Sports that utilize the glycolyticsystem include mid-distance sprinting, basketball, volleyball, boxing, andfootball. These are all sports that involve prolonged periods of moderateactivity mixed with short bouts of near maximal effort.

Marathon runners and other distance runners use the aerobic system. The aerobicsystem utilizes oxygen for energy. The blood transports oxygen, so this systemhas the largest influence on the heart. Any type of activity that is prolonged(more than a few minutes) and does not involve repeated bouts of near maximaleffort would use the aerobic system as the primary source of energy. Keep inmind that all systems are being used, but the aerobic system becomes thepredominant system.

The rate at which your heart is pumping can help indicate which energy systemis dominant at any given period of time. This is where the maximum heart rateand target heart rates become useful. Traditionally, training “zones” have beendetermined based on percentage of the target heart rate. The common breakdownof these training zones is:

50% - 60% = low intensity
60% - 70% = fat-burning zone
70% - 80% = aerobic zone
80% - 90% = anaerobic zone
90% - 100% = maximal zone

The low intensity zone is ideal for burning calories without stressing yourbody. If you are recovering from a workout or an injury, on a reduced-caloriediet, or looking to burn additional calories with minimal impact on musclegains, this a great zone to work out in. Brisk walking on an incline is anideal way to reach this zone, and the main drawback is time. It takes thelongest amount of time to burn a given number of calories when training in thiszone.

The fat-burning zone is what I consider the land of myth. This is the mostmisunderstood zone in training. When you are at 60 to 70 percent of your targetheart rate, the majority of your calories burned will come from fat, duringthat training session. Over 65% of your burned calories can come from fat. Dueto this trivial fact, many people believe that this is the necessary zone toburn fat. This is not necessarily true. Any time you create a caloric deficit,or expend more calories than you consume, you will lose weight in the form offat and/or muscle mass. While other systems may burn less percentage of fat,they can burn more calories and therefore result in greater fat loss!

As an example, let’s talk about the “aerobic zone.” In this zone, intensityincreases, so less of your calories are burned from fat. However, due to theincreased intensity, you burn more calories per minute. Does this mean that youshould avoid the aerobic zone if fat loss is your goal? Let’s break this down.

It is estimated that 45% of calories in the “aerobic zone” are burned from fat.Let’s say you run 6mph to reach the “fat-burning zone” and you run 9mph toreach the “aerobic zone”. In one hour, you will run either 6 miles or 9 miles.According to research, a 175-pound person burns on average about 34 caloriesper mile. So, in one hour, you might burn:

6 x 34 = 204 calories, or
9 x 34 = 306 calories

In the fat-burning zone, you burned 65% of your calories from fat. This is 204x .65 = 133 calories from fat.

In the aerobic zone, you burned 45% of your calories from fat. This is 306 x.45 = 138 calories.

As you can see, getting comfortable and going into the “fat burning” zoneactually burned fewer calories. You might say, “What’s the big deal? It wasonly 5 calories difference.” But when you take into account total calories, youburned over 100 more calories in the aerobic zone. Since total caloriesexpended have the largest impact on the amount of fat you will lose, obviouslythe aerobic method will result in more fat loss (provided you also resistancetrain so that you are not losing muscle) than the “fat-burning” method.

The fat-burning zone and below used the aerobic system. In the aerobic zone,you are still using the aerobic system of energetics, but may see a shifttowards the glycolytic system. Once you reach 80%, you are venturing into theglycolytic and ATP-CP zones (over 90% is going to be predominantly ATP-CP). Soheart rate relative to your maximum heart rate can help understand where yourfuel is coming from and even how many calories you will burn. What isinteresting to note is that the longer you sustain an elevated heart rate (i.e.aerobic zone or higher), the longer it takes for your body to recover by slowingdown. This means you continue to have a faster metabolism and to burn morecalories even after your training is done!

I mentioned these “traditional” zones because I don’t like to follow traditionwhen it comes to monitoring heart rate. For one, I feel that perceived effortis just as valid an indicator. Why limit yourself based on a “zone” you mustworkout in, when you can simply push yourself to achieve your results! Anotherproblem with the traditional method is that it does not take into account errorswith the heart rate calculations - should I train in the same zone as someonewhose resting heart rate is 75 beats per minute (my own resting heart rate isaround 39 beats per minute)? I don’t think so - I think that the lower restingheart rate is an indicator of advanced fitness and means that I can train moreintensely. What if your heart is maxing out at 170 beats per minute instead of193? Should you still “push the limit” because the equation tells you to? Idon’t think so.

Heart rate can still be a useful tool for training, but you must learn to useyour body as the tool, not the equation. For example, if you want to understandwhat your anaerobic zone is, instead of plugging away at a formula, why notperform anaerobic work? I can guarantee that you will be using your ATP-CPsystem (a completely anaerobic system) when you perform a one-rep max. Soinstead of taking 90% of 220 minus your age, just strap on a heart rate monitorthe next time you perform a maximum lift. Then, instead of relying on statistics,your body will tell you what your “anaerobic” zone is. This may not betraditional, but do you think your heart will lie?

Once you have this useful information, you can apply it to your training. Ifyou are performing high intensity interval training, and would rather have yourheart dictate the intervals than your perception, let your body be the guide.Start by walking on an incline for several minutes. This is your low intensityzone. Now go outside and perform an all-out sprint. This will be your highintensity zone. Now you simply build intervals between those two heart ratesfor your training. Again, no equation that has no clue what the size of yourheart is or what your blood chemistry is like - let your body be the tool.

As a final note, heart rate can apply to resistance training as well. If youare looking to reduce body fat, calories are king. Should you rest 15 seconds?1 minute? How about staying in the “aerobic” zone? Pick a target rate for yourtraining. Your “75% effort” (somewhere between your sprinting and inclinewalking) could be the bottom line. Simply rest until your heart rate drops tothat level, and then perform the next set. This will ensure your heart rate isalways elevated to a minimal level while allowing sufficient recovery to moveon. When you are training for strength or heavy lifts, how long should yourest? 3 minutes? 10 minutes? Again, why not let your body decide. Rest untilyou fall to the fat-burning zone or even less, then start the next set. Foryou, this may only take 2 minutes, while another person will recover after 10minutes of rest. The key is that your body is telling you when sufficientrecovery has taken place to perform the next set - not some rigid standard like“4 minutes” that doesn’t take into account your specific, individual recoveryability.

When you are training, don’t forget the most important muscle: your heart. Notonly is it an indicator of health, it is a tool that can help to improve yourhealth. Instead of relying on cookie-cutter formulas, you can use your heart asan interactive gauge to tailor your workouts to your own unique body. Learnthat the heart matters and use the powerful information it provides to buildyour peak physique.

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Article Source: Jeremy Likness @ http://www.ArticleWorld.net

Jeremy Likness is an International Health Coach and motivational speaker. Afterlosing 65 pounds of fat, he discovered his true vision to coach thousandsaround the world to better health. A Certified Fitness Trainer and Specialistin Performance Nutrition, Jeremy is the author of the internationally-sellinge-Book, Lose Fat, Not Faith and the companion 5-CD set. Jeremy has been published inmajor online publications including Tom Venuto's Fitness Renaissance andBodybuilding.com. Jeremy's approach is unique because he focuses on fitness fromthe inside out. Visit Jeremy online at Natural Physiques.

Exercise Bikes vs. Treadmills

Sat, 16 Oct 2010 22:29:44 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

ExerciseBikes vs. Treadmills

You'vedecided you want to exercise at home. There are hundreds of pieces of homecardio equipment available. The most popular are treadmills and exercise bikes.In deciding between the two, you should compare long-term sustainability, theeffectiveness of the workouts, and safety.

Overcoming Boredom
The biggest obstacle to a home exercise routine is sticking with it. You don'thave to drive to a gym, so your home fitness equipment is more convenient. Theproblem is that other distractions are just as convenient at home. The key isto make your routine fun. You want to look forward to your daily workout. Youhave to be realistic. Playing with the heart rate monitor or watching thecalorie counter go up will only be fun the first couple of times you exercise.

Treadmill vs. Boredom
On a treadmill, you walk. Walking isn't that fun. You can walk at differentspeeds, but that isn't really much more fun. If you get a treadmill that offersan incline, that keeps it a bit more interesting. Walking uphill isn't exactlyfun, but it's different. It presents a challenge.

You can't really read on a treadmill because you are bouncing up and down. Youcan't keep your eyes on the same sentence, and you usually end up with aheadache. Basically, the only thing fun to do on a treadmill is watchtelevision or movies. If you are really into TV or movies and are able to putyour treadmill in front of a television, you can probably keep your treadmillworkout from becoming too boring. Problems consist of commercials, the noisecoming from the machine, and again, the bouncing.

Exercise Bikes vs. Boredom
Exercise bikes are unique in that many of them come programmed with variousbiking routines. You simulate different courses that require you to sprint,pedal uphill, and perform at different levels within one workout without havingto keep pressing buttons and changing everything. You can even select randomprograms so you don't know what's coming, which really keeps you on your toes.Some exercise bikes can even be plugged into televisions and video games to letyou interactively pedal through visual courses.

On upright exercise bikes, you run into some of the same problems as treadmillsas far as reading is concerned. Recumbent bikes, however, allow your hands tobe free to hold a book or magazine, video game controller, or phone.Multi-tasking during an exercise bike workout keeps it from becoming boring andallows your workout to more easily fit into a busy schedule.

Defeating boredom to successfully keep up a long-term exercise routine is mucheasier with an exercise bike than a treadmill.

The Calorie Factor
In a study conducted by Nordic Track, young, healthy people used various exercisemachines and did cardio workouts. Although they felt they used the sameintensity on all machines, they burned the most calories on treadmills and skimachines.

On average, most people burn about 750 calories per hour on a treadmill. Thesame people are likely to burn about 550 calories per hour on an exercise bike.So it's a no-brainer, right? You should get a treadmill because they burn morecalories.

Well, not exactly. You can't get so caught up in which machine burns the mostcalories. You have to take a lot of other factors into consideration. Howlikely are you to sustain a treadmill routine as opposed to an exercise bikeroutine?

Because exercise bikes are usually more fun than treadmills, you are much morelikely to stick with it long-term. This means that even though you can burnmore calories on a treadmill, you are also more likely to stop using italtogether.

You might also find it difficult to use it long enough per workout session toget the full benefits. Most people find it easier to workout for 20 minutes onan exercise bike than 20 minutes on a treadmill. You have to think about that.If you are likely to only do 10 minutes on a treadmill but can easily do 20minutes on an exercise bike, you will burn more calories per session on an exercisebike.

So just going strictly by the numbers, treadmills burn more calories. If youeasily get bored or have tried and failed to stick with exercise routines inthe past, you might want to consider burning less calories per hour in favor ofa sustainable long-term exercise bike regimen.

Your Safety
The biggest difference between exercise bikes and treadmills is overall safetyto your body.

The first case of safety is the most basic. You can fall off of a treadmill.It's very difficult, however, to fall off of an exercise bike. In fact, youwould probably have to try to fall when riding an exercise bike. While youmight be thinking you'd have to be pretty clumsy to fall while walking, ithappens more than you'd think. People get involved with watching television orthe beat of music. One wrong step and you can seriously injure yourself. It'salso possible to spill water or sweat on the treadmill track, causing a safetyhazard you might not notice until after you've slipped.

Another safety hazard is injury from the activity itself. A treadmill putsquite a bit of stress on your joints, especially your knees and ankles. Even ifyou invest in a treadmill with some degree of shock absorption, when youeventually get to a jogging or running point, you can put severe orthopedicstress on your body, even up to three times your body weight. People withexisting conditions such as arthritis will find a treadmill painful at timesdue to this stress. Otherwise healthy individuals can sustain injury and possiblelong-term damage over time.

Exercise bikes put much less stress on your joints. A properly positionedexercise bike supports your weight and still allows you to receive the benefitsof a higher impact cardio workout. Upright bikes can sometimes stress your backin the way you have to bend to reach the handlebars. Recumbent exercise bikes,however, can actually improve existing back pain by forcing proper posture andgiving support as you exercise. On any exercise bike properly used, your kneesand ankles are not stressed as they are on a treadmill.

The less you stress joints, the less likely you are to sustain an injury duringyour workout. You are also less likely to be sore afterwards. Most importantly,a non-workout injury doesn't always have to halt your exercise routine on anexercise bike. If you hurt your back or neck, you will find the support of arecumbent exercise bike will keep you from having to stop your exercise regimenaltogether. Let's face it - if you have to stop, you are less likely to startagain.

An Exercise Bike is Better for Your Health than a Treadmill

As you can see, both pieces of home fitness equipment have advantages. Whilethe treadmill continues to be the most popular piece of home gym equipment,most people are more likely to faithfully use an exercise bike. This meansyou're more likely to have to dust a treadmill until it gets the garage salesticker.

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Article Source: Michael Walker @ http://www.ArticleWorld.net

Michael Walker is a freelance author providing useful information aboutexercise bikes, recumbent bike and home fitness equipment. His numerousarticles offer comprehensive tips and solutions for the fitness enthusiast.

10 Bonehead Workout Mistakes To Avoid

Sat, 16 Oct 2010 22:29:23 +0000

PostedBy: Syndicated Content
From: FurryFitness.Com

10 Bonehead WorkoutMistakes To Avoid

“Commonworkout mistakes” has always been a very popular topic in fitness publications.But no matter how many times this subject is re-hashed, you almost always hearabout the same half a dozen or so mistakes, including poor form, overtraining,going too heavy, not stretching, not warming up, yadda, yadda yadda.Ironically, you seldom hear about the biggest mistakes of all. I call thesehumongous bloopers “bonehead mistakes” because once you start to analyze andthink about them, it's really just common sense and it all seems so obvious…except of course to the person doing it… who is often quite oblivious untilsomeone else points it out to them... then the light goes on and it's like..."Doh!"

Before I begin the countdown, (in no particular order), there’s one moregripe I have about the treatment this subject has been given in the past: Mostof the attention has been put on the mistakes, but very little on thesolutions. It’s all too easy to point fingers and say, “Don’t do that” and“Shame on you, dummy” but only 1% of your time should be spent on problems. 99%should be spent on solutions. So in that spirit, after I bring each mistake toyour attention, I’ll give you a solution-oriented training tip to help youavoid boneheadedness and join the elite group who “kick butt” in the gym atevery workout…

Bonehead workout mistake #1: "Winging it"
“Winging it” means having no written goals or plans, no training journal and noway of “keeping score.” It’s when you just show up at the gym day after day anddo whatever strikes your fancy, whatever machine happens to be available, orwhatever you’ve become habitually accustomed to doing. Winging it is when youdon’t know where you are, where you’re going or how you’re going to get there -but you start your journey anyway – no compass, no roadmap. It’s been said that“Action without planning is the biggest cause of failure,” and I believe thatstatement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan
Successful people never “wing it,” they always have a plan. Strategic planningis a never ending process and includes: Assessment (where am I now?), goalsetting (where do I want to go?), creating a plan or strategy (How will I getwhere I want to go?), executing the plan (what action steps must I take dailyto reach my goal?), and measuring results (how will I know if I’m movingtowards my goal and how will I know when I’ve reached it?). Boneheads “wingit.” Butt–kickers have a master plan and goals for every workout.

Bonehead workout mistake #2: Repeating the same workouts… withoutprogressive overload
In one respect, repeating the same workouts is important – it’s called“continuity.” Continuity means that to experience an adaptive response (moremuscle, more strength, less fat and all that other good stuff), you must repeata certain modality or exercise consistently over a long enough period of timeto allow the adaptive response to occur and to reap the full benefits (ratherthan changing exercises at every workout). That type of repetition is good. Thebonehead mistake is when you do the same exercises, same reps, same weight,same everything, week after week, without ever challenging yourself to do morethan you’ve done before. If your muscles could talk they would say, “Yawn…. Didthat, done that, been there… we’re just going to stay exactly the way we are…no need to get bigger or stronger today.”

Kick butt workout tip #2: Strive to beat your previous workouts
Muscle growth and strength increases occur when you place demands on your bodyabove and beyond what it has experienced in the past. Your body responds tothis progressive overload by getting stronger in order to handle this type ofdemand in the future. Your objective at almost every workout is to set goals tobeat what you did during the previous one. If you can’t add more weight, itcould be as simple as one more rep with the same weight or the samesets/reps/weight in less time. It could also mean one more minute of cardio,one level higher on a stairclimber, or half a percent steeper incline on thetreadmill. Continuous and never-ending improvement is the name of the game.

Bonehead workout mistake #3: Starving yourself
A calorie deficit is the only way to lose body fat. However, the caloricdeficit must be kept small. When calories are cut too much, or held too low fortoo long, your body thinks you are starving and sets into motion a series ofmetabolic and hormonal events, which ultimately result in muscle loss, slowmetabolism and plateaus. Your body is like a power plant or furnace and whenyou don’t feed the fire, your metabolic flame dwindles to a flicker, producingless heat and less energy. That’s why not eating enough is one of the biggestmistakes of all. As Charlie Remington likes to say, “Food is not your problem,food is your solution”

Kick butt workout tip #3: Eat more, burn more
Did it ever occur to you that if you exercise more you can eat more? And thatthis is a more effective fat loss strategy than eating less and exercisingless? To lose body fat, you must create a calorie deficit. A deficit can becreated by exercising more, eating less, or ideally, with a combination ofboth. The best combination of all is a small decrease in calories accompaniedby a large increase in activity. Think about it: Decreasing calories slows yourmetabolism. Increasing calories increases your metabolism. Exercise increasesyour metabolism. Therefore, eat more, exercise more = double increase inmetabolism. Eat less, don’t exercise = double decrease in metabolism. Yes, starvingis for boneheads.

Bonehead workout mistake #4: Skipping scheduled workouts
A great body doesn’t happen overnight. Successful body transformation is thecumulative result of dozens or even hundreds of successful workouts. Eachworkout brings you one small step closer to your goal. Each workout missedtakes you one small step backwards. Most people underestimate the cumulativeeffect of each small step. They figure that “It just doesn’t matter… it’s onlyone workout.” If you don’t think that one little workout matters, then thinkabout the humble termite; they’re such itty bitty little creatures and theytake such itty bitty little bites, yet when enough little bites are taken, anentire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent
Not only do you slip backwards physically when you skip even one scheduledworkout, perhaps more devastating is the effect on your mind and character.Every time you successfully complete a scheduled workout, you build your disciplineand self esteem. When your self esteem increases, it makes you feel good andthat stimulates a positive self-reinforcing cycle of even more discipline,confidence and action. Everything you do helps or hurts. Every workout counts.Treat your word as law. When you say you’re going to work out... WORK OUT!

Bonehead workout mistake #5: Focusing on strengths, favorite exercises andfavorite body parts, neglecting weaknesses
Most people have a favorite body part or exercise. But playing favorites in yourtraining can lead to big problems. An unbalanced, asymmetrical physique is oneof them, but having a great upper body with toothpick legs is the least of yourworries. Strengthening and stretching some muscle groups but not others is agreat way to cause poor posture, muscular imbalance, dysfunction, strains,pulls, tears or ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance
Non-boneheads train every muscle group for symmetrical, visually pleasingdevelopment. However, “balance” is more than cosmetic. Everyone – athletes,bodybuilders, and recreational exercisers – must also train for functionalbalance to prevent injury and maintain optimal function and range of movementin every joint and muscle group. Every plane of movement and angle of movementmust be trained. Flexors must be balanced with extensors. Front to backmovements must be balanced with rotational and side to side movements. Primemovers, antagonists and stabilizers must all be strengthened. Always stretch,strengthen and build to the point of total body balance.