Fitness And Wellness Principles - Part 2 - Exercise And Fitness

Being physically fit provides a foundation for overall health and well being (Health and Fitness Principles). We can define physical fitness as, the physical attributes and skills that one has that allows them to perform the tasks of daily living effectively and alertly, while leaving an adequate amount of energy in reserve for recreational and/or emergency activities (Health and Fitness Principles). When we hear the term, physical fitness, we typically think of activities such as running, jumping, or lifting weights. But, fitness involves much more than how much you can "lift", how fast you can run, or how high you can jump (Physical Activity and Health).

Practically speaking, it has more to do with your ability to easily and effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.

What can exercise do for me?

Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:

o Decreased risk of heart disease

o Decreased risk of heart attack

o Lower total cholesterol

o Lower blood pressure

o Decreased risk of being overweight or obese

o Decreased risk of stroke

o Lower stress levels

o Improved sleep

o Improved physical appearance

o Increased energy and strength

o Stronger heart, lungs, bones, and muscles

(Why Should I be Physically Active, AHA)

As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). It isn't necessary to have any special equipment, or to join a health club or gym. It only requires that you participate consistently in some type of moderate - vigorous physical activity. Again, this does not need to be limited to traditional health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be excellent alternatives to the typical exercise program.

Physical Assessment

Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:

o High blood pressure

o History of heart disease

o Dizzy spells

o Difficulty breathing after mild exertion

o Arthritis or other bone ailment

o Muscle, ligament, or tendon problems

o Known or suspected disease

o If you smoke

(Fitness Fundamentals)

Although there are some small risks that go along with exercise, it has been well documented that the risks associated with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).

A properly designed fitness program should always focus on balance. In other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are five components of fitness (Yoke, et al).

1. Muscular Strength

2. Muscular Endurance

3. Cardio-respiratory endurance

4. Flexibility

5. Body Composition

In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. It is unfortunate that the majority of information about cardio and strength training that people hold as true are nothing more than "urban legend". I have listed below several of my favorite fitness and exercise myths:

Popular Exercise Myths

1. "If you stop weight training the muscle that you have built will turn to fat." As bodybuilding legend, Franco Colombu once said, "That would be like saying that an apple can turn to an orange." Muscle and fat are two completely unique types of tissue. Therefore, it is impossible for fat to "turn into" muscle. Likewise, it is not possible for muscle to "turn into" fat.

2. "Weight training makes women have a masculine appearance." Proper weight training will help almost anyone to look healthier by improving body composition and making the body look more tight and firm. The huge muscles that are seen in the professional women's bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.

3. "You need to spend a great deal of money on dietary supplements to be successful." The foundation of any exercise program is built upon the combination of a balanced diet, plenty of rest, and a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.

4. "It takes expensive machines and workout equipment to build a quality physique." Although it is desirable to have a few basic pieces of equipment at your disposal, it is very possible to design an effective workout routine with no equipment at all. There is a great deal of research that has demonstrated a number of advantages to "low tech" functional strength training programs. This doesn't mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with little or no exercise equipment at all.

5. "Weight training will make you muscle bound and stiff." Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.

Designing Your Program

As you begin putting together your program, it is helpful to use what is known as the FITT formula.

F.I.T.T. =

F = Frequency (how often you exercise)

I = Intensity (how hard you are working when exercising)

T = Type (what type of exercise is being done?)

T = Time (how much time is spent exercising)

The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength training. The guidelines for Cardio training are as follows:

Cardio Guidelines:

o Frequency = three - five times per week

o Intensity = 55 - 90% of max heart rate

o Time (or duration) = from 20 - 60 minutes

o Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing

o Beginners = Start by working at approximately 55 - 70% of max heart rate

o Hydration = be certain that your body is adequately hydrated before and after exercise Approximately ½ - 1 cup of fluids per 15 minutes of vigorous activity

o Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light activity such as walking or cycling

o Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal

o Over exertion can be hazardous to your health. Be certain that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.

Intensity Level

It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you choose will depend on what type of equipment that you have at your disposal. The two most common measures of intensity are heart rate, and the talk test.

As mentioned earlier, your training heart rate should be from 55 - 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is appropriate for your personal condition). You can use the following formula to approximate your target heart rate.

220 - Age = Max Heart Rate

Max Heart Rate x .55 = beginners level training heart rate

Max Heart Rate x .70 = Intermediate level training heart rate

Max heart rate x .90 = advanced level training heart rate

The most common measure of intensity, however, is "The Talk Test".

Basically, if you can speak conversationally (but not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 - 90 % of MHR. If speech becomes broken, you are exceeding the desired range.

Next we will discuss strength training. There are many health benefits associated with strength training that are often overlooked by recreational exercisers. A few of the benefits include:

o Increased motor performance

o Increased bone density

o Decreased risk of injury

o Increased metabolic rate

o Increased capacity to perform work

Strength Training guidelines

o Frequency = Two - Three non-consecutive days for beginners

o Intensity = Perform each movement to muscular fatigue or near muscular failure

o Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.

o Time (or volume) = Beginners perform one - three sets of eight - fifteen repetitions per exercise.

o Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.

o Exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.

o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches

o Breathing = Always exhale on the positive (concentric) portion of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training.

o Tempo = Move the weight in a slow and controlled manner. Many popular methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.

o In my opinion, it isn't necessary to count your tempo. Just embrace the concept of slow and controlled movement.

o Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement

o Regularity = you must work out consistently to benefit from strength training. At least two non-consecutive sessions per week are required on a consistent basis.

As with cardio training, it is necessary to begin all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you should conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.

Tips for finding time

1. Wake up an extra 30 - 60 minutes early to exercise before your workday starts.

2. Take a brisk walk on your lunch break.

3. Begin your workout immediately upon arriving home from work.

4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.

5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.

6. Schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.

Developing a realistic plan of action before adding exercise to your schedule is necessary to ensure your long-term success. Making any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason that people site for failing to exercise is "lack of time".

Therefore,

you should examine your daily work and activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine it may be helpful to consult with a professional personal trainer. There are also a number of qualified personal trainers that offer online coaching for those who don't have the time to work with a trainer in person.

As mentioned earlier, regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program.

References:

YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000.

(YMCA of the USA)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003.

(Yoke et al.)

"Fitness Fundamentals." Guidelines to Personal Exercise Programs. President's Council on Physical Fitness and Sports.

Sept 2005 .

(Fitness Fundamentals)

YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999.

(YMCA of the USA)

"Why Should I be Physically Active". American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620

(Why Should I be Physically Active)

American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Online Personal Training site at: d.galligan@Insightbb.com [http://www.Louisvillepersonaltraining.comE-Mail:

Exercise for Fat Loss: Cardio or Weights?

You have probably heard the question debated before: which is best for fat loss, cardiovascular exercise or weight lifting? There are adherents for each, but the consensus among most experts is that both should be used together for the best results.

Cardio Alone
Cardiovascular exercise, like running, walking, cycling, and stair climbing, is based on the principle of oxygen exchange, the use of an aerobic (oxygen-using) mechanism to produce energy. People trying to lose weight typically go to cardio because it's relatively easy and doesn't necessarily require any special equipment.
While participating in cardio, you'll be burning calories. If you're working at a strenuous level, you could be burning quite a few of them. However, once you step off the treadmill, after about 20 minutes your metabolism is already returning to normal.

Weights Alone
Weightlifting is generally thought of as an anaerobic activity because it depends primarily on stored energy, rather than oxygen exchange. However, there is an aerobic component as well, which you will surely recognize if you have ever felt yourself out of breath after lifting.
While in general you burn more calories per minute with cardio, you can increase the calorie burning effect of weight lifting by using heavier weights with a low number of repetitions, and resting for a shorter period between your sets.
Free weights are better than machines because they engage the support structures of the body to a greater extent. However, machines aren't ineffective. If you prefer them and it makes the difference between lifting weights or not, by all means use them.
Another great benefit of weights is that your metabolism will stay revved up and you will burn more calories for up to two hours following your workout. Furthermore, muscle burns more calories than fat anyway, so when you keep more muscle mass, you'll burn more calories all the time, even at rest.

Cardio and Weights Together
You can see how combining cardio and weightlifting is better than doing either one by itself. They both provide certain benefits, and work synergistically together.
You may prefer one to the other. Most people do. But you have certain choices that may help you to enjoy it more. There are many different kinds of cardio machines, and there's always bicycling, running, or walking in the great outdoors. For weight lifting, you can choose between different types of machines, and with free weights, most exercises can be performed using barbells or dumbbells. Experiment and you will find the setup that you can enjoy.

Workout Strategies
Choose weight lifting exercises which focus on large muscle groups, not the refining little detailing exercises that bodybuilders will use. Choose two or three exercises per muscle group, and learn about the little variations in hand position you can use to vary the angle.
Your muscles need time to recover, so you should not work the same muscle groups two days in a row. You can either take a day between each workout, if you are doing full body exercises, or split your workouts between body parts. For example, do back and shoulders on Monday, lower body on Tuesday, and chest and arms on Wednesday.
Do your weight lifting session first, then cap off your workout with 20 minutes or so of cardio of your choice. Or, if you prefer (and have the time) you can do your cardio and weights in separate workouts.

Another strategy is to use circuit training. This is a full body workout which alternates weight lifting exercises with a few minutes of cardio, instead of complete rest. It can be tricky depending on the s setup and population of your gym. If y you're working out at home, you can easily create a circuit, but at a public gym, it might be tricky to use the weights or machines you want when you need to.
With both cardio and weights, don't try to do more than you can. That is, you should push yourself to improve your current level of fitness, but you should always do so within safe parameters. Don't lift weights which are too heavy for you to control smoothly, and don't continue to exercise if you feel dizzy, lightheaded, or experience any kind of sharp or shooting pain.

If you can afford it, consider hiring a personal trainer to get you started. He or she will be able to help you develop a personalized plan which takes into consideration your current state of health and fitness, your lifestyle, and your weight loss and fitness goals. You will also learn how to perform exercises safely and how to challenge yourself without going too far. For some people, having an appointment with the trainer is the motivation they need to actually workout, so that's another benefit, especially if you're re having trouble getting into the habit.

If you don't have access to a gym, or prefer not to join one, you can workout at home. It's best if you have, at minimum, a cardio machine of some kind, a weight bench, and a set of dumbbells. But you can get a good workout without any of this. You can use resistance bands or household objects as weights, use a set of stairs for your cardio (you can run up, but always walk when coming down), or do bodyweight exercises like push-ups.

The important thing is that you become more active, whatever form it has to take.

What About Meals?
If you aren't doing so already, adjust your diet so that you are eating primarily fresh, whole foods. You should be getting about 30 percent of your calories from high quality lean protein, like poultry breast, fish, or top sirloin. 45 percent should be from complex carbohydrates, including vegetables, fruit, and legumes.

The remaining 25 percent should come from healthy fats, such as those in olive oil, avocado, nuts, and coconut. Avoid refined flour, margarine, and artificial sweeteners entirely. Instead, look for whole grains, real butter, and healthy sweeteners like honey.



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How to Build Muscle With Bodybuilding Exercise

A well-planned exercise routine will not only help you replace fat with muscle, it will help you gain strength and flexibility. A bodybuilding exercise plan also improves bone strength, and lowers blood pressure. Whether you are a professional bodybuilder or you just enjoy hitting the weights hard at the gym, setting a goal for your bodybuilding exercise plan will help you achieve maximum results. Remember to make your goal challenging but be realistic. Plan a routine that will help you reach the goals you have set. You may choose to plan on paper or on computer; whichever method you chose in planning your bodybuilding exercise goal, state your goal in a positive, precise way.

It is best to choose performance-oriented goals instead of outcome-oriented goals. You can only control your own bodybuilding goals, you have no control over other peoples routines, so don't make you goal winning a competition. You might make your goal to gain a certain amount of muscles mass, or lose a specific amount of body fat. This type of goal works whether you compete or not. Planning before you begin helps you get organized and stay focused. Putting it in writing makes it more formal, and more likely that you will stick to the plan. You should include short-term goals that help lead to your main long-term goal. Breaking down your main goal into smaller goals makes it easier to stay on your bodybuilding exercise routine.

Set a deadline for achieving your main goal. Without a deadline it can be easy to put off your bodybuilding exercise routine. Keep track of each workout you complete successfully. Plan on rewarding yourself once your long-term goal is met. The most important step in planning is to include a proper warm-up period. Warming up reduces the change of injury and improves your performance. Warm up exercises of your bodybuilding exercise could include an aerobic activity such as treadmill walking, stepping, rowing or stationary cycling, or it could be arm circles, knee bends and shoulder circles.

A third alternative is to lift light weights with a high number of reps. The next step of your program will be tailored to the specific goal that you have set or area that you want to improve. If your goal involves your legs plan a bodybuilding exercise that works your legs, such as barbell squats or leg presses. Choose specific exercises that will increase your chest, like the barbell press, if that is your goal. Perform each exercise carefully to avoid injury. To build mass, do fewer reps but include more sets and heavier weights, Rest at least 1 minute between sets. Another important part of your bodybuilding exercise plan is to eat properly and drink plenty of fluids.

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You Must Exercise to Help Control Type 2 Diabetes Naturally

There is no getting away from the fact that you need to exercise to help control type 2 Diabetes naturally. A daily exercise routine is important as part of your fight against your Diabetes.

Regular exercise increases your metabolism, builds muscle mass and helps keep your sugar level down.

There are lots of exercises to choose from.

Just try what works for you, whatever you feel comfortable doing. It is best to start out slowly and build up your exercise routine, remember this is not a one hit wonder. You need to develop a routine that you can do on a regular basis. Maybe short bursts of everyday activity throughout the day would be a good way to start.

Cleaning and picking up around the house is a great way to get a little exercise.

Walking is a simple, cost free and effective way to get some exercise. Try adding a 20 minute walk to your daily routine, nothing too strenuous just as long as you keep on moving.

Running is a great exercise; you can progress up to running when you are comfortable with your daily walking routine. Remember to wear the right type of shoes for running, as a Diabetic you need to look after your feet.

Again start out slowly, you don't want to hurt yourself. You could maybe try alternating walking for 5 minutes then run for 5 minutes. Again aim for 20 minutes a day to start out with. If it hurts your knees, ankles, shins at all while running on hard surfaces, you will need to find softer places to run on, such as turfed areas.

Swimming is an excellent all round exercise. Keep an eye on your blood sugar levels before you start your swim, as having a hypoglycemic incident while swimming could prove fatal. Where possible swim with friends or, in a lifeguard patrolled area.

Cycling is a great way to exercise for Diabetics. It is a great way to reduce blood sugar levels and has the added benefits of being good for the heart and muscles.

Lifting weights is an excellent addition to these other exercises. I'm not saying you need to lift massive weights or turn yourself into a champion bodybuilder; just lifting light to medium size weights regularly will keep your muscles healthy, toned and strong. Healthy muscle mass helps your body consume the sugar from your blood stream.

Varied and regular active exercise has massive benefits for Diabetics.

Stay active and keep moving to keep your blood sugar levels down naturally.

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Fat Loss Diet and Exercise Tips

Diet tips:

o Take high protein and carbohydrate content food to lose weight healthily. For this you need to plan a less food intake at regular intervals of time. Avoid taking junk foods which contains oil, sugar and flour. Take fiber-rich foods like apples, oranges, grapes, broccoli and lemon which prevents overweight. The energy produced by these fiber-rich foods can be easily burned by the body at high speed.

o Carbohydrate and protein content foods will really increase the metabolism rate. Generally our body requires more energy to break down the complex molecules of carbohydrates and proteins to use them. So for the digestion purpose of these complex molecules we need to burn out some calories which reduce the body fat content.

o Make a track record of your diet and checkout the calories to burn out daily. Have 10-15 glasses of water daily to avoid hunger .It helps in increasing metabolism rate and reduces over weight. By drinking water daily you can control being overweight because water can be used as a natural appetite. Water helps in increasing metabolism rate rapidly and helps in losing over weight by burning fat at high speed.

o Take fatty acids and Citric fruits, Taking omega-3fatty acids, citric content fruits like oranges, grapes and lemon will increase the BMR as they burn more fat calories to digest.

o Fat loss foods play a crucial role in reducing fat content and increasing the metabolism rate. As our body responds quickly to the diet controlled nutrition food because it is easy to burn out the fat calories in less time. So changing to the proper food diet will really helps in losing body fat. And also if you plan to do physical activities along with these fats loss foods will help you to lose more fat within a short period of time.

Exercise tips:

o Natural exercise plays a key role in defining metabolism rate. Metabolism is nothing but the process of burning calories required by the body. If the metabolism rate is high in the body then it will be easy to lose weight and if the metabolism rate is low then easy to gain more weight. So, in order to maintain high metabolism rate we have to pan for regular exercises like walking, Aerobic exercises, skipping, jumping, cycling, weight lifting exercise, swimming and sit-ups. Avoiding alcohols/smoking will helpful in preventing over weight. Don't use un-prescribed medical drugs which may cause several side effects.

o Cardiovascular and strength training exercise burns more fat cells and increases body metabolism rate to lose weight effectively. Strength training exercises increases the body stamina and strength with good metabolism rate. These exercises play a vital role in defining body weight loss with lean muscle mass.

o Cardio exercise increases body mass index rate and helps to reduce overweight. Cardio exercise should b taken up for around 30 -60 minutes in a day for having effective results in losing over weight. You can perform this cardio exercise for 5 to 7 days in a week with proper intensity level. Try to spend more time in cardio work for losing weight safely and effectively.

Diet and exercise tips are very useful in preventing overweight. It is very important to prevent overweight because it causes many health related problems .over weight can be avoided by improving metabolism rate by taking calorie-deficit food along with some physical exercises. Weight loss can also be prevented by using recommended Fat loss program [http://body-weight-loss.org].

Healthy Fat Loss - Diet and Exercise is the Key

You may be surprised to learn that when compared an inch for an inch muscle actually weighs more than fat. This is a necessary piece of information you must know, so that you are not taken aback when you climb on the scales. The best way to loose fat is by using a combination of a healthy diet with the prescribed exercise. Another factor to remember is the time factor. Losing fat and converting it into muscle is more time consuming than losing weight.

The most essential part of your healthy fat loss plan is a healthy diet. You have to be careful about your choice of food. It should be nutritious enough to provide you the energy for your essential activities. Yet it should not be such as to top up your body with empty calories. A rule of the thumb is to go in for fresh foods and avoid foods with heavy fat content and sugar. This will include fried food as well as sugar based foods. Pastas and baked foods contain complex carbohydrates and provide little nutrition to your body. Such foods are also very difficult to burn out and are best avoided. Look for some healthy alternatives to these foods. Fruits and vegetables, and proteins are the healthiest choice. While giving you adequate energy they will produce least fat.

Exercise is as crucial in your healthy fat loss plan. You need to concentrate on exercises such as walking, cycling, running or lifting to convert fat to muscle. Your take off level of exercises will be decided by how much strain your body is able to take on to commence with.

Those people who are out of shape and overweight should make a small beginning and gradually increase the level of activity. Some good exercises to make a beginning are walking and swimming. As you gradually increase your fitness level, you can scale up your exercises.

For those who are already in good shape cardio exercises like running, aerobics and weight lifting are good choices for your healthy fat loss plan. A gym is the right place to get access to proper fitness equipment. After joining a gym, you can focus on various body parts where you need to convert body fat to muscle.

A right combination of diet, exercise and high level of motivation is your key to success.

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Healthy Eating and Exercise Weight Loss Diets

Getting healthy means knowing what foods are good for you and which ones are not. It also means knowing that dieting without a healthy exercise program will. Basic knowledge that any nutritionist or dietitian will tell you includes knowing that carbohydrates are the main source of energy. Fat foods are also sources of energy however, it is better if these are not part of weight loss diets. Proteins help in maintaining body tissues and mass. Water is important to carry nutrients around the body.

Other basics include minerals and vitamins such as potassium, sodium and such. Almost all healthy eating and exercise weight loss diets focus on these basic nutrition groups for the right and desired effect. You can find carbohydrates in foods like cereals, sugar, baked food, potatoes. Try to keep the intake of fat limited but you know in which food items you can find this diet essential!

You will find protein when eating dairy products, poultry, fish, eggs, meat, nuts and even beans and lentils. Bananas are a good source of potassium as are tomatoes, many leafy green vegetables and such. Sodium is obtainable in our daily dose of salt intake. Be sure to be eating the correct amount.

Healthy eating does not only mean consuming the right sort of food. It also means eating at the right time and in good proportion. Then again, it differs for different people following weight loss diets. A diabetic who is on a weight loss diet and exercise program may not be able to consume certain food items considered fine for a person with diabetes. Similarly, a pregnant woman would consume more than her body actually needs because she is eating for two.

When you exercise, your trainer should recommend that you speak to your nutritionist about your diet. Depending on your body type and physical requirements, you would start on a cardio vascular work out initially for a month or two till your stamina is considered healthy. Work outs for the first two months would be general after which the trainer would focus on each body group individually, alternating between each, each week. For some, work outs could focus on weights to build muscle, while for others it could focus on particular body parts to tone it and ensure that weight loss is proportionate around the body.

Weight loss diets that combine with the right exercise will show results on the physique in no time. Most nutritionists agree that exercise done in moderation or as per body mass is best to build a healthy system. Beginners should beware of over exercising especially if not doing it with a qualified trainer.

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3 Lower Body Toning Exercise Workouts For Rapid Weight Loss

Looking  for the best lower body toning exercises which target cellulite on your legs and buttocks? Below you will find the 3 best routines which can really put you on the path for proper toning and strengthening. Once you understand the routines and necessary diet changes needed, you will have the framework for a better looking lower body.

Realizing you will need to workout and eat properly, your mind and body should be prepared for the work ahead.

1. Calf toning can really give your calves the tight taunt look and will also help you eliminate cellulite which is a common problem for many woman. Try simple toe lifts to slowly develop your calves.

2. Glute toning can be accomplished by using lunges with barbells. Add a twist to it like walking across the gym floor while lunging and you will add the tone and muscle you need to have a tight bottom.

3. Hamstring toning can be accomplished either working out on a cardio machine like an elliptical trainer or you can strengthen them by using a leg press machine.

Combining all three exercises is an electric way to  firm up your lower body and give it the sleek tone look. Whether you want a tighter look or you want to get rid of cellulite on your lower body these movements can really improve all aspects of your lower body.

You should also begin incorporating a healthy diet with lean cuts of protein and complex carbohydrates. Sprinkle in some added fiber and increase your water intake and you have developed a formula to transform your body into one seen on the cover of a fitness magazine.

The lower body makeover can be aided by reading Better Lower Body [http://developingglutes.com]. It will give you the proper instructions you need to attain a sculpted butt, thighs and calves. When you're ready to get serious, this will be an invaluable source.

Weight Training In Body Building What Are The Best Exercise Workouts?

Weight training is important to every lifestyle. There are so many benefits to anyone at any age that it should not be ignored as part of health. Even people in their 70s can build muscle mass that will help them lead healthier lives. Finding the best exercise workouts for your goals is important.

In the case of body building, weight training is a huge part of getting the look you are interested in. A strong weight training plan is vital.

Safety First In Creating Your Workouts

To build up particular muscle groups you need to lift weights that concentrates on those areas. Remember that development is a progressive process. Start with a smaller weight that is heavy enough to work the muscles, one that you are able to lift with some effort and as it gets easier add more weight. It should provide resistance without undue strain to avoid injury.

Be sure that you do the exercises correctly. In most cases this is clearly described in the literature and you should follow that form to provide the maximum work out and avoiding injury. Your form is important and you should pay attention and feel the muscles as you work them while lifting the weights. Always be safe.

Some of the exercises involve heavy lifting so safety is important. Squats and dead lifts put strain on your lower back and it is important to wear a weight belt as you do these kinds of exercises. You don't want to injure yourself and spend your time at the chiropractor instead. Weight belts give your lower back support while keeping your spine straight and help you do the exercise properly.

The Best Exercise Workouts

A benefit of weight training is increased physical performance. Muscles use energy even when at rest so building up those muscles will increase your metabolic rate. Muscles are the powerhouse of your body using the energy you take in to produce movement. When you do this type of training you increase your muscle size, strength and endurance which will increase your overall energy and feelings of well-being. You will both look and feel better no matter what age you are when you start the program. Weight training prevents muscle loss that happens with age and this will help you avoid a flabby body.

Weight training is an important part of any fitness program. In return you will have a healthier and better looking body. Muscle training provides huge returns for a relatively small effort. Weight training with the best exercise workouts is well worth your time no matter what your age.

Add weight training to your exercise program, you will never regret it as you buff up. You will both look and feel better. Learn more about the best exercise workouts [http://emusclebuildingworkouts.com/] at [http://emusclebuildingworkouts.com/]

Aerobic Exercise - Best Aerobic Exercise for Beginners

Safely Perform Aerobic Workouts

Aerobic exercising is a fabulous way to get your heart rate climbing. Aerobics can help to keep your heart healthy, as well as to build your endurance, promoting effective body weight loss. However, unsafe exercising can result in injuries. Make sure that your workout is a rewarding experience by following the safety tips included in this article.

The first and most important safety tip concerns your dress while exercising. Since aerobic exercising involves moving around rapidly, having good shoes are very important. Excess wear and tear on shoes or loose laces can promote loss of traction and falls. Other clothing items which are especially heavy or very tight may result in excessive overheating. Clothing must allow the exerciser to release heat and to move freely during workouts. Loose clothing can also interfere with successful workouts.

Working out at home is another area of concern. The exercise area must be large enough to avoid injuries from bumping into any items, especially sharp items, walls and corners. Wet floors can ruin your day causing slipping and falling. Make sure to keep small children and pets at a safe distance from the exercise area.

All exercise equipment must have proper maintenance to avoid the dangers of malfunctions during operation. Cleanliness is another important part of a safe home environment. Nasty viruses and bacteria are possible due to sweating and breathing in a dirty area. Disinfect equipment as often as is necessary.

Another safety tip is to exercise at your own rate. Of course, you must exercise at the greatest intensity to get the most benefit from the exercises. However, overworking yourself can lead to cramping or to pulling your muscles, or other overworking stress and strain injuries.

A trainer or your own doctor can explain the basics of safe exercising. Your workout should begin with a warming period and end with a cooling period. Using the proper exercises for your particular body, gender, and age are important. The workout should get you to feel great, without creating any injury to your body.

Keeping yourself safe is the best tip of all. When you have an injury, you are out of action, possibly for an extended period of time, and all training advantages are lost to you. Health and safety go hand in hand, so take all the possible safety precautions whether you choose to workout at home or at the gym.

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Diet and Exercise Tips - For People Deprived of Forty Winks!

No matter how proven and effective some of the diet and exercise tips are, it is not uncommon to find people who are incapable to reap the full benefits of the tips simply because they just do not have the energy to try them. This unfortunate lot of people with low energy levels may try the exercise regimen recommended but usually fail to stick to them till the end. The reason cited, most commonly is lack of good sleep.

You ought to remember that perhaps more than exercising and losing weight, the more important issue is getting enough sleep. This would automatically make you feel energetic to carry out your diet and exercising plans. It has been seen that overweight people are frequent victims of various types of health problems like hypertension, joint pains, diabetes and sleep disorders where sleep apnea is one of the most common.

Therefore to get the most out of diet and exercise tips you need to sleep well too. Here is why:

Every exercise involves some amount of wear and tear of the muscles. During sleeping, the body repairs these tiny tears and helps in rebuilding the muscles, so essential to burn fat.
It is impossible for the body to do all the repair work, unless you give it complete rest. It is also untrue that intensifying your exercises would help you lose weight faster. You can not hasten the process of muscle-building and fat-burning.
Even if you have the right kind of diet and exercise tips, lack of sleep can prevent the build up of lean muscles, critical for fat burning.
Lack of sleep, especially resulting from disorders like sleep apnea, can result in your feeling fatigued easily and despite the best diet and exercise tips your body would not show the desired results.

So what can you do to get the best out of your diet and exercise tips, if you have a sleep disorder? First of all, you should plan to do mild to moderate levels of exercise like walking and jogging everyday. Start it easy and gradually increase the duration. We usually sleep in 90-minute cycles. In case you find that you are waking up in the middle of such cycles, then your body is not getting any rest at all and all the diet and exercise tips would be futile. Also, try to get about 7 hours of sleep every day.Once you have rested properly, your body would automatically feel recharged and energetic to do the exercise that you have planned for the day. Perhaps the best diet and exercise tips for people with low energy levels can be to follow these guidelines:

No matter which diet and exercise tips you follow, stay away from fad diets or fasting as these completely deplete your body of essential nutrients. In fact, such diets would further lower your energy levels.
Make sure that your diet consists of all the essential nutrients, vitamins and minerals. Best options are to include fruits and vegetables in the diet and drink plenty of water every day. Stay away from processed foods and stimulants like alcohol or coffee.
Regarding exercising, choose a workout program, which you like. You cannot force your body to do something which you innately dislike. Choose between walking, jogging, dancing or swimming.

MMarc MacDonald, M.Sc., is an independent sleep apnea and weight loss researcher. To get your free, 7-day e-course on sleep apnea weight loss please click here.

Exercise for Women in the Office

Exercise for women is essential! As a career woman, you might say that you don't have time to go to the gym or fitness center due to your busy day. I can't argue about that. However, when it comes to a health problem, you need to take this seriously. Ending up in a hospital is not a good thing, especially if you have to waste your money and precious time.

Exercise for women is easy to do. And certainly, these exercises are needed for your busy day. Without realizing it, a full day at work, the legs work harder because you have to go back and forth with high heels. Not to mention while sitting for hours typing in front of a computer. Your shoulders and body parts would be stuck a long time in a bending position.

With a balanced workout routine in the office, stress suffered by the parts of your body can be reduced. One more additional point, the blood circulation in the body will be smoother. The effect, concentration and productivity in the office can go off the chart. If you want it, do these following tips!

15 minutes in the office can give you 15 hours of fitness. If you do not have time to exercise in the morning, you can do it your office. In your spare time or break, try to train the muscles of your body. Remove shoes or high heels and find a comfortable and spacious place to work out. Exercise for women doesn't have to take hours.

First, you can do sit squats to strengthen the body's lower back, abdomen and legs. Stand up straight with hands on your waist, and then bend your knees. Hold the position of the stomach. After the count of three, returned to its original position. It's that simple, right? Do three sets of sit squat with 15 times each! If you think that it's too much, take it slowly until you are up to it.

Continue your training with dead-lift. Take the file folder on your desk. Hold the folder with both hands while the body in an upright position and make a distance between the two legs. Bend the body while holding down your file folder. It is better if you have a dumbbell or heavy books. Do three sets of this work out! The objective is to strengthen the back muscles, shoulders and arms.

Next, train the shoulder muscles and triceps with lateral side. Find a heavy object for your hands. If there is no dumbbell in the office, use two bottles of bottled water that has been fully charged. Hold the bottle as you straightened your hands to the side. After the count of three or four, lower your hands so they are parallel with the body. Three sets will do.

Spending a bit of time wouldn't hurt. Your body will be full of energy and ready to take on any challenge. Don't underestimate the power of exercise for women!

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Exercise For Seniors - An Active Life For Active People - Exercises To Roll Away The Years

Exercise for seniors, not a major aspect of the fitness industry is it? No. Unfortunately most fitness instructors don't consider the elderly good candidates for fitness. Luckily you and I know better.

Old school physical culture is the basis for modern fitness and health clubs, and yet its most valued and experienced practitioners are ignored or written off completely. I was the same once. I remember my grandfather, a great man, who in his time explored jungles people had never heard of, built walls bigger than giants and never missed a day of exercise in his life.

It wasn't exercise for seniors it was just exercise. In his eighties he didn't consider himself too old to not be active, and by god he wasn't. Everyday when I got home I'd find him leaving for his 4 o'clock walk. Away he'd go, out pacing and outlasting the young whippersnappers on the street running about. He'd just chuckle and laugh and keep going.

He was always a strong man. He worked hard everyday of his life and it showed. His arms were taught like layers of thick rope twisting and pulled hard. His posture was impeccable and his energy astounding. He was sharper and faster mentally than most college graduates who think they have all the answers. The reason ' he exercised everyday without fail.

Exercise for Seniors is important. It strengthens the immune system, the internal organs, promotes better hearts and lungs. It keeps the mind sharp and the memory accurate, the bones strong and days enjoyable.

If you are a senior why don't you show the youth of today what real dedication is like and get back to exercise? If you are a son or daughter teach your parents the exercises on these pages and enjoy a nice relaxing break from the rush of modern life.

Every exercise for Seniors here can be performed at home with or without equipment. Many can be done form the comfort of your arm chair. Remember fitness and strength are two forms of freedom all of us can enjoy.

Where can you train?

Let's look at some of the ease places to apply isometrics exercise for seniors. You'll never have to leave your room. So lousy weather is no excuse. You don't need a gym membership and you don't need equipment. Remember you can find full animated instruction for these exercises on my website.

Your Bed ' Yep. You can get a great workout in bed, and is not what you are thinking. A little known fact for those that may be reading this, bed was where Bruce Lee began his workouts. It's true. Lying in bed Bruce lee went through a series of isometric stretches and olds to get the blood flowing to his muscles and energise and focus him for the day ahead. Take a tip from a legend, start your day the right way. Workout out the minute you wake.

Your Armchair ' I know, it's amazing. You can watch TV; listen to the radio, chat with friends and workout. Simple movements like pulling your legs in against the chair strengthens your hamstrings. Pulling in your arms while holding the armrest strengthens your back and lats. A minute of this and gets the muscles awake, strong and invigorate the body with little effort.

Your Door ' Next time you leave a room or get up to answer the door get in some strength training. Try pushing against the door with your arms to strengthen and tone your chest and triceps. Push up on the top of the door frame to work your shoulders.

Most senior citizens have access to a bed, a chair and a door frame. That's all you need and few minutes of your time to improve your strength, fitness and energy levels with isometric exercise for seniors.

Copyright (c) 2006 Paul J. O'Brien

Paul J.O'Brien is the head trainer of the top 1% ranked fitness website www.isometric-training.com, where you can get FREE exercises guides, e-books, training and diet advice as well as learn hundreds of new animated exercises to show you how to get the body you want in the time you have. Click here to get your free animated training guide NOW!

Exercise for Seniors - Over 50? Our Needs Are Different

We're different! The exercises that worked well for us when we were in our 20's and 30's, are no longer appropriate. Other aspects are important now such as Balance, Posture, Core Strength, Lower Back Strength & Pelvic Floor Strength.

If you have not done pilates before, let me introduce you to 3 simple exercises to help strengthen your lower back - no equipment is necessary. If however, you have lower back injury, it's important to talk to your health practitioner before you proceed. Breathing is an important part of pilates exercises - please follow the breathing pattern I suggest below.

1st Exercise:

On hands and knees on the mat - keeping knees bent throughout.

Inhale lift the knee to the side, and exhale as you lower again.

Do 10 lifts with each side.

2nd Exercise:

On hands and knees on the mat - again keeping knees bent throughout.

Inhale and you lift knee up, bring the foot in towards your backside, and exhale as you lower.

Again do 10 lifts each side.

3rd Exercise:

On hands and knees again - this time though keep your leg straight.

Inhale as you lift leg up and exhale as you lower.

Again do 10 lifts each side.

As you develop strength in your lower back, you'll also have to adopt a good lower back stretch. You'll find a full stretches Menu at our website which is easy to follow with lot of excellent stretches presented in both pictorial and video form.

Posture deteriorates with age if we're not looking after ourselves properly. Because for years, we've done everything forward in front of our body, our shoulders curve in, head drops and we will develop a curved back eventually. During this process, our shoulder blades, because there is little strength in our backs, roll up the back. One very simple tip that will improve posture immediately is so easy - you simply have to remind yourself to do it on a constant basis for a few weeks. Takes seconds.

TIP: Stand tall, head up with feet a little apart and knees a little bent. Now, draw the shoulder blades down the back. The more frequently you remind yourself this during the course of the day, the more quickly your posture will improve, until holding your shoulder blades down becomes a habit.

Balance also deteriorates with age. Did you know that balance happens in the mind as well as the body? Tiny receptors in the soles of our feet send messages to the brain letting the neurons know that balance is required, the bio-feedback system jumps into action and in the process, you improve your balance. So, kick off your shoes frequently and try standing on one foot - with close-by support like a chair nearby if needed. You'll see what I mean when you start to feel all those little muscles in your feet working well! For more info about balance, click here:

http://www.my-pilates-exercises.com/balance-exercises.html

Good Luck!!

Pamela White, author of http://www.my-pilates-exercises.com/ is a Pilates instructor whose speciality is working with people over the age of 50. You'll find plenty of information for people over 50 with the most suitable appropriate exercises and stretches at her website. This includes plenty of good info on balance exercises, posture exercises, pelvic floor exercises, osteoporosis exercises and chair exercises for the elderly and infirmed.

Exercise For the Heart - Why Tip the Scale in Your Favor?

Any heart health diet will only be effective if coupled with a regular routine of exercise for the heart. The biggest challenge for all busy people is finding time in our busy calendars for exercise, most especially for those parents who are both working full time. If you are one of those who live in a frantic pace, just remember that the benefits of exercise for the heart far outweighs the sacrifices that you have to make, long term.

Try asking people who have successfully managed to incorporate regular cardiovascular exercise in their weekly routine, they'll be sure to tell you how happy they are to have found the time to exercise. Now's not the time to make excuses! Make a conscious decision to take an active role in determining your future health. Yes, you deserve to give yourself the gift of living well that's only achievable with good health.

Why is it so important to get and stay active?

Research has proven and the facts are all clear: by clearing your hectic schedule for exercising for at least 30 minutes every day or at least thrice a week you can significantly minimize your risk of heart disease. If you deprive your body the luxury of regular physical activity, your system will eventually lose its ability to function optimally and its strength. Yes, physical activity and exercise equates to living a healthier and longer life.

Here are the benefits of exercise for the heart:

1.Increases the levels of good cholesterol in your blood

2.Decreases your blood pressure levels

3.Regulate blood sugar through improving the ways on how your body uses insulin

4.Achieve and maintain a good body weight

5.Successfully reduce and manage stress

6.Best of all, keeping active will make you feel good about yourself. (Do you know that during exercise, your body releases endorphins, the 'feel good' hormones?)

I strongly urge you to spend at least 150 minutes of moderate exercise every week, and if your condition permits, at least 75 minutes of vigorous exercise. You can also try to incorporate a blend of vigorous and moderate exercise in one routine. Before engaging in any form of cardiovascular exercise, it's best to consult with your health practitioner, more so if you have risk factors for developing heart ailments.

Keep in mind that physical activity or exercise for the heart can be anything that burns calories and makes you move your body. Be creative in coming up with ways on how you can exert while enjoying the process.

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Exercise For Time, Not Distance

If you plan or are starting out an aerobic exercise program, one of the most helpful tips I can give is to exercise for time, not distance. The only reason to exercise with a distance goal in mind is if you are training for some sort of test or marathon. Since most of us just want to trim that extra bulge in our bellies, training for distance doesn't work for us.

The goal of our exercise is to improve overall health. This means that we are trying to get our heart rate up and keep it up for a period of time, not trying to see how long it takes us to run a mile.

The problem with exercising for distance is that it does not scale with your fitness level. If we make our goal to walk or run two miles, we will make our goal, but if your fitness level is high, then you can do it much quicker, and therefore you won't get the benefits of keeping your heart pumping for a longer amount of time.

It is much better to make time goals and increase those, especially when you are starting out. Twenty minutes is a good time for beginners. It should be challenging but very doable. If you think walking for 20 minutes, 3 times a week won't increase your fitness level, or give you all those awesome health benefits, think again. Just that much will make a difference, and remember you can and will move on to bigger and better things that will increase your fitness level more dramatically.

So make the investment in a stopwatch and exercise for time. Starting with 20 minutes, 3 times a week, increase your goal every week or two. This part is more subjective, as you should increase your time goals only if you think you can handle it. This is the beauty of the time goal, because even if you stay at 20 minutes for three months, you will be going faster and father and still increasing your fitness level will be increasing.

With the distance goal, if you keep it the same for months, say one mile. You will reach a point where you will plateau because it will take you the same amount of time to go that distance, so your heart rate will only be up for that short period of time.

Exercise is the best and clever choice to make to keep the health in balance, to lose some weight and to accompany your diet. Go to our exercise blog to find out our experiences and suggestions. Also a lot of exercises and a selection of video tutorials. http://exercise4health.blogspot.com

Exercise Tips For Teens to Avoid Obesity

Nowadays, many teens are having trouble in staying fit. Because of schoolwork and the influence of fast food chains and junk food, teens are forgetting how to stay fit and healthy. Teens around the world have different issues about staying active and getting fit. In life, there is no better time to start getting fit than at a younger age. If you start a healthy and active lifestyle in your years, you will carry it throughout your life.

Exercise tips for teens are necessary to help them stay in shape. You can get different kinds of exercise tips for teenagers for different ways of life so it is best to choose fitness tips for teens that are right for their lifestyle. Some fitness tips for teenagers may work for some and others may not.

Therefore, if you are looking for the right exercise tips for teens, remember that it is important to know your health and capabilities in order to achieve your goal.

Here are exercise tips for teens to serve as a guide for those who want to start a healthy habit.

Most kids are embarrassed to jog around or to any activity with many people especially those who are just starting. However, remember that everybody starts at nothing. All athletes started out just as the same. Some children do not want to go to the gym because they are too ashamed.

You are not expected to run ten miles or perform an intense workout on the first day of your health and fitness program. Heavy workout on your first day will only give you painful muscles so if you are planning any activity, start from the easiest. One of the best exercises for beginners is walking. It will serve as your warm up and at the same time, it is a very good cardio exercise.

Many teens perform cardiovascular exercises only or weight loss training only. However, if you want to lose weight faster, it is recommended to do some cardio workout and some weight training. This can help you burn out calories. lose fat and build stronger muscles.

Remember not to perform exercises for the same group of muscles for two consecutive days, including your abs. Muscles need to rest and it is necessary to give it time to repair to be able to grow stronger.

If you are embarrassed to walk alone, it is advised to go with a friend. It will be a lot easier if there is someone to help you as you workout. A friend can also keep you motivated. On the other hand, if you cannot find someone to exercise with, your family dog can accompany you to jog along the park.

Keeping healthy is easy if you put your heart into it. As a teen do not make excuses such as heavy schoolwork or embarrassment. Staying active is the most effective way to lose weight and improve your physical fitness. If you do not want to go to the gym or do routine workout, you can try other outdoor activities such as dancing and sports. Choose a sport that you are interested in and make it a point to do the sport two or three times a week.

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Motivational Exercise Tips to Get You Going

According to the latest report on health and fitness conducted by a reputed American research unit, 20% of Americans exercise so that they can have a significant impact on their health profile. No other way can beat the established payback of a steady fitness exercise; a steady fitness exercises reduces the risk of cardiovascular disease, cancer, diabetes, and osteoporosis, reduced blood pressure. Beside that it helps in the maintenance of steady body weight and improves body image, reduce depression, and enhances stress management system. The famous American College of Sports Medicine initiated a phrase, "Exercise is Medicine". These factors are enough to motivate anybody to visit a gym on a daily basis. But even the most dedicated exercisers had a hard time following it on a daily basis. These are some of the useful tips to keep you motivated, & thrilled about your workouts.

o Prepare an individual wellness idea. Try to see your idea, and sense it in the heart, then you might work out still on those days you don't feel like. Whether its mountain climbing, riding bikes, avoiding unbearable back pain, or looking good in any new fashions garments, your inspiration level is associated to the individual reasons of staying healthy!

o Make a list of the friends who have a pursuit for physical fitness. Promise your friend and closed one to meet at the gym or joggers park. Once you realize that your friends are banking on you, you will surely join them.

o Involve in any kind of activity you enjoy to do like spinning, swimming, dance classes or ice skating. Try to involve yourself in any activities you are engaged in. Incorporate new things with the previous routines since everyone get fed up of performing the same task again and again.

o Set a target for yourself. Organize for a race, a charity walk, or gym contests. These challenges will help you to keep going.

o Set up a reward system. Promise yourself a new dress in for every 5 pounds of weight you lose. You can also reward yourself with a body massage, tickets to a concert.

o Maintain a time-table and record the no. of workouts you do and record your growth over time. In case you are not in a mood, look at the log and you will find that you used to do 5 pushups and now you do 15. This shows how far you have come.

o Appoint an experienced personal trainer. These will help you in achieving the best results. A few sessions with an experienced trainer will help in igniting enthusiasm and motivation.

o In case you don't have the time than walk on the treadmill while watching TV, You can also read books while on the motionless bike, or start jogging with a friend.

o Exercise makes me feel & look better,. After exercising you feel more energized and relaxed. Once you start doing exercise it encourages you to do it again and again.

These entire exercising tips will work wonder for you. Jumble up these fitness tips each day and you will notice that you are more motivated and more consistent with your fitness exercises. Make Exercise a part of your life!

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3 Very Effective Exercise Workouts for Optimal Fitness

I'm always searching for the best way to get fit and stay that way. I want to share with you the three best type of exercise routines I have done and find to be highly effective at reducing weight and getting the body muscles strong and toned. There exercises workouts are not for the beginner in mind. I would advice you to work on some basic calisthenics and cardiovascular exercises first before diving in these routines.

Interval training is one of the most effective exercise when it come to general fitness and overall health. It will greatly benefit the heart and cardiovascular system and also work the major muscles such as your thighs, buttocks, and calves. Whether you walk or run you can incorporate intervals into your workout. Here is an example, if you usually walk for 45 minutes at a time what you would do is every 5 minutes you would pick up your pace for 2-3 minutes so your body is working harder for that time. Then you slow down to you regular pace. This shocks your system and uses a different energy source for the intervals. You will get a better workout and get or stay in shape faster.

One of my favorites is weight training. As we get older we lose muscle mass which makes us weaker and our body does not burn as many calories. Muscle tissue uses more energy, therefore burns more calories even at rest than fat tissue. Start out slow, doing only what your comfortable with and you will soon find your comfortable level to be so easy that you will add more weight and in turn you will build more muscle and burn more calories even during resting.

The other pick is circuit training, and it takes advantage of both aerobic and anaerobic exercises to give you somewhat of the best of both worlds. One way to do circuit training is to do a series of light weight lifting exercises with very little break in between exercises. The other consist of doing calisthenics or weight lifting exercise and following it with an aerobic exercise such walking or running in place. You would continue this for anywhere from 30-45 minutes depending on your fitness level.

Any one of these exercise routines will help you tremendously with you fitness and health. It is also good to break up the monotony of one by switching to the other. Do intervals for a week, the switch to weight training for a week, then do a circuit workout for a week. You will be surprised at the way you will look and feel when you add these routines to your daily or weekly workouts.

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Exercise And Weight Loss For Women

"I need to lose 10 pounds!"

"I would like to look great in my bathing suit this year!"

"If only I could fit into my skinny jeans and clothes!"

Does this sound familiar? This is the typical thing I hear throughout the day. However, the above statements are goals and not really plans on how to accomplish those goals. The plan to accomplish these goals are the typical sticking points in everyone's diets. I see this with women and their diets more often than men because they want to lose the weight but not gain any muscle. Most are afraid of getting big muscles and not looking feminine. So, let's get to the bottom of this and try to put a plan together that everyone can follow, especially the woman trying to lose those 10 pounds.

First thing to change is always the diet. The diet is the main building block of any fitness or health related changes. Everything you eat has consequences to your health, fitness level and look. Before beginning with a diet change try to take a look back on your diet and figure out what you are eating throughout the day. Is it processed? Is it mainly sugar? How much protein are you eating? How many vegetables?

Once you can see where you started from, then you can realize what simple things you can change that will make a big difference. For example, you have to limit the amount of simple sugars and simple carbohydrates in your diet. Simple sugars are obvious, as they are the sugar in drinks and anything you eat that is full of sugar. By doing this one simple tip, most people will drop a few pounds quickly. Try to use alternatives like Stevia or Splenda, but if they don't taste the same then do without if you can. Furthermore, try to increase your protein intake as that will be the building block of muscle and you will burn calories to digest the protein. Protein also makes you fuller quicker so you typically eat less at that meal. Eat every three hours or so because that will keep your metabolism elevated. I am not suggesting eating a huge meal every three hours, but a small meal composed of protein and either vegetables or a small complex carbohydrate (such as sweet potatoes, brown rice, etc..). Serving size should be simple as it should be the size of your fist or the palm of your hand. Simple enough?

Workouts. Try to have a mix of cardiovascular exercise and weight training. Yes, I said weight training as all quality weight loss programs has a form of weight training. Women should not worry about getting huge muscles, because it is not in their genetics. It is extremely hard for women to pack on enough muscle to make them look like a bodybuilder. Even the women bodybuilders typically have to take supplements to get the huge muscular results that you see.

The weight training workout should fluctuate between low reps with heavier weights and high reps with lower reps. This will allow proper stimulation of the muscle to allow strength and growth. By exercising the muscle through weight training you build a more efficient muscle that will burn more calories throughout the day. Furthermore, lifting weights will also provide a cardiovascular workout provided it is done in a circuit training fashion with little rest breaks between sets. Just keep the workouts enjoyable and fresh so you don't get too bored.

The cardiovascular workout should be hard enough to build up a sweat and should be at least 30 minutes duration. I do not recommend doing cardio while watching a movie or TV as most people slow down their pace so they can pay attention to the television. If that is the only way of making your cardiovascular exercise enjoyable, then watch the television. It is more important to do something then not do anything at all. Just keep up the pace to burn more calories.

The frequency of your workouts should be at least two days per week of weight lifting. One day with upper body and another day for the lower body. Instead of the upper and lower body days you can do a full body circuit training workout twice per week for your weight lifting workout. In regards to your cardio training 2-3 days per week is appropriate. Just remember to keep all of your workouts fresh and entertaining. Try different workout programs and regimens to keep it new and exciting.

Finally, just follow the three simple steps above (diet, weights and cardio) and you will start to drop 1-2 pounds per week. This will happen rather quickly once you start and 1-2 pounds per week is the recommended healthiest weight loss.

For what it's worth,

Dr. B

Dr. Begovich is a physician dedicated to helping everyone achieving their weight loss goals. He is a practicing rehabilitation physician and expert author at EzineArticles and other sites. If you liked this article, then check out others at http://www.healthyweightlossasap.com

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