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Warm up

Warming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury. It’s also difficult to mentally prepare yourself for a hard workout if you don’t gradually ramp up your level of activity. And it shouldn’t take long. All you need to do are some light exercises that gradually increase your blood flow and muscle temperature.

Frequency and intensity

If you’re interested in the health benefits of exercise, you should aim to exercise at least three times per week at about half your maximum capacity.

The best way to judge your exercise intensity is by comparing your exercising heart rate with your maximum heart rate, which you can estimate by subtracting your age from 220 beats per minute and multiplying the resulting number by 65%. (Or just fill in the blanks: 220-age x .65 = half your maximum capacity, in beats per minute.)

When you’re exercising, check your pulse, count how many times your heart beats in 10 seconds and multiply that by six to get the number of times it beats in a minute. Compare that number to the one you worked out with the formula above.

Cool down

Just as it’s important to warm up and prepare yourself for physical exertion, it’s also important to cool down by gradually reducing your exercise intensity. When some people suddenly stop exercising, blood pools in their legs, leading to fainting and possibly heart problems. You should take about 10 minutes to cool down, or as long as it takes for your skin to return to its normal temperature.

Overload, specificity and progression

In order to improve your physical fitness, you must constantly place higher demands on the appropriate body parts. The principle of overload simply means that the body responds to increased demands by adapting, which can help you improve your aerobic fitness, muscular strength and flexibility.

The principle of specificity is even more appropriately named, and simply means that the body adapts specifically to specific types of training. So, if you want to increase your aerobic capacity, do aerobics and if you want to improve you muscle definition, do weight training.

When the body adapts to exercise, after training that involves overload and specificity, it becomes more capable of performing. That improvement is progression. If you’ve been running five miles a day and feel ready for six, for example, you’re progressing.

When considering whether to progress by employing the principles of overload and specificity, you should base your decision on your fitness goals and how your body feels, not on others’ performance. Everybody is different, and judging yourself against others is rarely fair or wise.

Thank You,
Joel Mosley
jmosley@BodyScienceUSA.com
http://www.BodyScienceUSA.com
http://www.buildingmorethanbodies.com/

There are two main types of exercise. Aerobic and Anaeobic exercise. Let’s start with the first one. Aerobic literally means with oxygen. Aerobic exercise has an important distinction; it burns fat as its main fuel. Can anyone find a use for this? Anaerobic means without oxygen. Anaerobic burns sugar as its main fuel. Despite popular myth, exercise doesn’t have to be drastic to provide massive physiological benefits. Even light exercise will burn fat.

Light exercise clears out lactic acid (a waste product in the body) and stimulates cells to regenerate. To ensure you’re exercising aerobically (burning fat) rather than exercising anaerobically, it’s important to ensure you do several things as you exercise.

The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.

Secondly, make sure that you exercise at a level that’s comfortable. Exercise at a level of 7/10. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.

Do you think you don’t have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you’ll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases.
Ride a bike, walk, swim or play sport.

Rebounding (or cellularise as it’s now known) is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.

Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment.
Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day it’s absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.

Dr. Edward Steiner has dedicated over 15 years to understanding nutrition and articulating complex information simply. He has worked internationally with indivduals who wish to improve their lives through the proper use of exercise and nutrition. He has condensed the best information he has discovered in 15+ years into one place at http://www.energyboostnow.com.

It comes once a year and it always seems to get put off until the last minute. You swear that you will never do it again, but alas, it is the last minute tax crunch. Unfortunately, working out is not like taxes. It is not something that you can get away with cramming in at the last minute and only focus on once a year.

Sporadic workouts done with great intensity are a sure way to land you with an injury, not to mention mediocre health and fitness. So what is the solution?

A better work out program?
Plyometrics and periodic training?
Better exercise equipment?
Personal Trainer?

All of those things can help, but the key is consistency. No matter how great your plan, club, training, etc, is; it is quickly undermined by inconsistency. One month of working out, followed by eleven months of sitting on your butt, spells disaster.

The first key to being consistent is enjoying the process. Now enjoying doing your taxes is a stretch, but enjoying working out is possible. If you want the results working out can bring you, it is going to have to become a habit like brushing your teeth. You don’t have to love doing it, but you better make sure you don’t hate it.

The first step to turn working out into a habit is realizing that working out needs to be habit. It’s not just an inconvenience you push through to finally allow you to fit into those one size smaller jeans.

To be healthy and to keep your body running smoothly, you are going to have to maintain some type of consistent workout plan and the good news is that you get to choose the plan. Knowing that working out is something you need to be doing the rest of your life, why not make it enjoyable?

There is also a very powerful physiological effect that happens when you turn working out into a habit. By committing to the new healthier lifestyle, you start to remove internal sabotage. If you are fighting to get to the gym, doing a work out you hate, just to lose weight or get to a fitness level, there will always be a voice of doubt in your head. Everyday you will have to fight that voice and it will eventually win.

By committing to working out consistently, the voice of doubt eventually disappears. No longer are you on a mad push to get to that perfect fitness goal. You are committed to working out and enjoying the process which eventually also brings you that fitness goal.

All of a sudden, not working out will feel funny. You will crave the consistency of taking the steps that makes your body feel great. No longer will working out be a “have to”, it will become a “get to.”
The act of following a consistent workout plan will become the habit and the target of that plan, will be the goal you are striving for. Whether you achieve your goal, have a set back, or decide on a different goal, your underlying motivation of consistently following a workout plan will never change. This allows consistently working out to become a habit, even though, the specifics of what you do, changes.

You have to work out consistently to keep you body running at its best and you have to do taxes. You might not like taxes, but if you make working out a habit you enjoy, you will end up keeping it the rest of your life.

Fracka Future, founder of Accountability Buddy, is committed to helping people to consistently take the daily actions that brings them their goals. When these actions become habits, their success becomes automatic. Join the successful. For a free trial visit: http://www.accountabilitybuddy.com/habits.html

ONE STEPS

1. Step back with right foot into a left back stance, while executing a left forearm block. Without stepping, execute a left knife hand strike to partners neck.
2. Step forward with left foot into a left forward stance, while executing a right knife hand block. Step back with left foot while executing a round kick with the right foot to partner’s midsection.

3. Step forward with left foot into a left forward stance, while executing a right knife hand block. Step back with left foot while executing a side kick with the right foot to partners midsection.

4. Jump to the right landing in a left back stance, fighting position. Execute a round kick with the right foot to your partner’s face level.

5. Jump to the right landing in a left back stance, fighting position. Execute a side kick with the right foot to your partners midsection level.

6. Jump to the right landing in a left back stance, fighting position. Execute a punch with the right hand, face level, then round kick with the right foot, face level.

7. Jump to the right landing in a left back stance, fighting position. Execute a punch with the right hand, face level, then side kick with the right foot, midsection level.

8. Step back with left foot into a left back stance, while executing a ready fighting position. Execute a left outside crescent kick, then a right foot spin wheel kick to your partner’s face level.

9. Step back with the left foot into a left back stance, while executing a ready fighting position. Execute a left outside crescent kick, then a right foot spin side kick to your partner’s midsection level.

10. Step back with the right foot into a right back stance, while executing a ready fighting position. Execute a right outside crescent kick, then a left wheel kick, the left foot round kick, all face level.

11. Step forward with left foot into left forward stance, while executing a left high rising block. Without stepping, execute a right punch( midsection), a right knife hand strike (midsection), a left punch( midsection), and a right ridge hand strike( face level).

12. Step forward with left foot into a left back stance, while executing an outside forearm block. Hook over partner’s punching arm with left hand, spin clockwise moving right foot into riding stance, striking with the right elbow. Without stepping, then strike with the left elbow.

13. Step back with right foot into right back stance, at the same time blocking down with palm of left hand. Move left foot to right, punch with right hand then round kick with right foot to partner’s face level.

14. Step out with left foot into riding stance on the outside of partners punch. Block open left hand to partner’s elbow. Without stepping, punch to midsection with right hand, then left , then right. Move left foot to right then round kick right foot, spin side kick left foot, partners midsection.

15. Step forward right foot into right back stance, while executing a right forearm outside block. Without moving, execute a right elbow strike( midsection) then a right back fist strike( face level). Move right foot counterclockwise to form a left back stance, then execute a right round kick.

16. Step backward into a right back stance, while executing a ready fighting position. Execute a right round kick, face level.

17. Step backward into a right back stance, while executing a ready fighting position. Execute a right side kick, midsection level.

18. Step backward into a right back stance, while executing a ready fighting position. Execute a right spin side kick, midsection level.

19. Execute a drop kick left foot, crescent kick right foot, then round kick left foot. ( all face level)

20. Step backward into a right back stance, while executing a ready fighting position. Execute a right foot jump round kick, then a left foot jump spin side kick, then a right foot jump side kick.

Master Wayne’s Martial Arts School, The Family Martial Arts Center located in Mt. Dora, Florida is the largest in the area. The programs themselves range from Little Ninjas ( for 3,4 and 5 year olds) to a comprehensive childrens program ( geared for 6 to 10 year olds). Master Wayne has also introduced a Black Belt Club for advanced Tae Kwon Do studies as well as a Tai Chi program for the spirital development of his students.His center also involves family members with parent /student night and mommy and me classes. His center is listed in the top 15% of all matrial arts schools in the country and will continue to serve his students with up to date and cutting edge ideas and concepts.

If you’re just starting out in your running career or taken up running to lose weight or for cardiovascular health and are getting running cramps, then it might be worth taking the time to check out this article for some equipment and running style tips.

1. Worn out shoes – it’s a good idea to check your shoes for excessive wear and change your shoes every 500 miles. excessively worn shoes could result in an abnormal running style that may contribute to cramps.

2. Check where the shoes are wearing - if you’re over-pronating then your shoes are worn out on the inside. If you’re a supernator then your shoes are worn out on the outside and you won’t tend to absorb shock very well. This will put extra stress on the calf muscles.

3. Find a knowledgeable sales person - this is worthwhile, especially if you want value for money and value your running future. Bring your old shoes along so the sales person can see where you’re wearing them down and can make appropriate suggestions on the type of shoe you need to support your gait and your foot plant. Take your running socks along so you can get the best fit.

4. Body balance - any imbalances between the left and right side of your body can interfere with running efficiency and may lead to tighter muscles, injury and cause cramps on one side. You may need to perform some strengthening exercises on the injured side.

5. Foot strike - so, how do you run, with your toe or heel first? The most natural and efficient style for long distance running is landing on the ball of your foot first, with the heel contacting the ground a split second later. If you’re transitioning into longer distance events, this can be a very important factor in preventing leg cramps.

6. Lateral motion - if you have any type of lateral motion you may be more prone to injuries and running cramps. If you think you have a problem with lateral motion, your running shoes will give it away if they are more worn one side than the other.

7. Running style - there’s a ton of advice we can give, but that’s a whole new topic. You can get some great tips from your local running club. Having someone video your running action is also a great way to ‘self-treat’ – any glaring problems will be noticeable. You could also look at hiring a running coach. Overall you’ll want to aim to be smooth, avoid bouncing, avoid over-striding, have a gentle landing and push off powerfully with an upright posture.

Right now I can still admit to being guilty of at least four of the ‘style factors’ mentioned above - and I’m working on it.

Copyright www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet’s leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Back when I was young and living on my parents’ farm, there always seemed to be plenty of tasks that were reserved for the low man on the totem pole. And you guessed it. That low man was me. Picking up and piling sticks seemed to be one of my dad’s favorite tasks for me, and quite frankly, it was one of my least desired jobs to do. Funny how that works. Anyway, every time my dad would tell me to go out and complete one of these undesirable tasks, I would respond with the requisite whining, complaining, and carrying-on that usually comes from a young person who is having to do something he/she doesn’t want to do. Nonetheless, I would slump off and begin my task, usually in a half-assed manner. Then I would rush in and tell my dad I had completed my task. He would go out, check it, and 9 times out of 10, he would make me go back and redo, complete, or what-have-you some of aspect of my job. He would always tell me, “It is much easier to do it right the first time.” This is a lesson that did not sink in until some years later. Now, however, I fully embrace my father’s philosophy, in part, because on a daily basis I see the same issues/attitudes I had as a young person showing up in how people approach their exercise programs.

It seems nowadays people are in such a damn rush to get nowhere. I can see it on their faces when they walk in the door at my facility. They are either still at the last place they were or they are already at the next place they are going. They have already set themselves up for a very unproductive training session. What it really comes down to is that they are just there to “do” their exercise and are not really in touch with their personal reason(s) for being there. They just know that “everyone” says you should exercise because it will help you stay healthy, lose fat, etc. When you just “do” something, 9 times out 10 it will end up like my boyhood projects — half-assed and in need of correction or finishing. This is when frustration sets in for many people. They just can’t seem to understand why they are not getting what they want from their exercise program.

I could train two similar individuals who perform the same exercise with exactly the same form; however, they will not get the same result because one of them is a “doer” and one of them is a “performer”. You may be asking yourself, “Troy, what is the difference?” To put it simply, since your brain tells your muscles what to do, there is a connection between the two. This is typically referred to as the “mind-muscle connection”(the mind-muscle connection to put is simply is paying attention/focusing on the muscles that you are using to perform a particular movement. Another way to look at it would be the mentally focus on deliberately contracting/lengthening the proper muscles throughout the entire movement). Although there is little research on this phenomenon, it does exist and has been proven through vast amounts of anecdotal evidence from people who are extremely successful with their exercise programs.
I feel there are two main differences between the “doer” and the “performer”.

1) “Doers” are not mentally available. They are either thinking about their previous engagement or they are already planning for their next engagement. Either way, they are not focused on the task at hand and have eliminated the possibility of having an optimal training session. “Performers” come prepared to get the most out of their training session. They concentrate on their exercises and utilize the mind-muscle connection to the fullest extent possible.

2) “Doers” do not have clearly defined goals. If you do not know why you are doing something and do not completely commit to achieving it, then there is a very high likelihood that you will never attain it. “Performers” do have clearly defined goals which are important to them to achieve. Thus, they approach every training session with the desire to make progress on reaching those goals.

This is not to say that “doers” are completely wasting their time. They are accomplishing some physical work, which is what training is in its most basic form. Although “doers” may have a murky idea of what their goals are, because they lack the mind-muscle connection, they often become frustrated with their progress and quit altogether prior to achieving their goals.
“Performers”, on the other hand, use the mind-muscle connection to make steady progress toward their goals. In order to achieve their goals, they learn which exercises are most appropriate to achieve their goals and the proper methods for performing those exercises. They strive to gain an understanding of how their bodies function, not only during their training sessions, but also during their nutrition and recovery periods as well. To put it bluntly, “performers” actually care about accomplishing their goals/objectives and put forth the effort necessary to do so, while “doers” just are there putting in their time.

Tips to Help YOU Become a “PERFORMER”:

1. Set goals and then reinforce them to yourself on a daily basis. I recommend using the SMART Goals technique. Specific, Measurable, Actionable, Realistic, and Trackable.

2. Slow down. There is no need to get wrapped up in the “I want it yesterday” attitude of our society. “Rome was not built in a day” and neither will you achieve your goals in a day or even a week. Training/Exercise is a physical skill that has to be learned. Take your time and learn the right way to do what you are doing. You will be amazed at how much more productive your training sessions will be when you are able to do this.

3. Remember that just like any other learning curve, this one varies from individual to individual. Do not get frustrated because it takes you more time to learn something than others.

4. Mentally prepare yourself for your training sessions. There are many ways to do this such as listening to music (personally, something like Metallica suits me) or repeating a special personal phrase. “I am going to have the best workout of my life” is a good one. Anything that will get you in the proper mindset to have a great workout will work.

5. Training does require you to think about what you are doing while you are doing it. Additionally, it is a proven fact that mental awareness during exercise also carries a beneficial crossover to other intellectual activities.

The three main points that I would like everyone to take from this article are:

1) It is extremely important to set goals that are “YOURS” not someone else’s. That way you will know EXACTLY why you are training.

2) Training/Exercise is a learning process so just because you do not “get it” after two repetitions of practice does not mean that you will never be able to perform that exercise. If you put the appropriate level of effort into doing your exercises properly, you will be rewarded by achieving your goals.

3) Training does require you to “be there” mentally in order for you to achieve optimal results. If you always bring your “A” game to each training session, you won’t be disappointed with the results. My dad was correct. It IS easier to do it right the first time.

Troy M. Anderson, B.A., PES, CPT, is the owner of Integrated Evolution, LLC, in Tempe, AZ. The #1 goal of Integrated Evolution is to help clients and members achieve levels of strength and performance they may have thought were impossible to achieve, by providing the education and support to facilitate those goals. My philosophy is “if given an opportunity, there is always a solution.” For more information about training for strength or performance enhancement, subscribe to my FREE newsletter go to http://www.integratedevolution.org Troy maybe contacted at integratedevolution@cox.net or called at 480.227.8090.

Your arms extended next to your ears, your fingers interlaced and your legs extended. Deep exhale. Mmm… Stretching feels great and most of us do it instinctually first thing in the morning. According to Bob Anderson, an author of Stretching at your Computer of Desk, stretching reduces muscle tension, improves circulation, reduces anxiety, stress, and fatigue, improves mental alertness, decreases the risk of injury as well as makes your work easier.

For athletes, stretching can prevent multiple injuries and muscle soreness. John Mehman, 35 runs marathons for fun. “I always make sure to stretch, especially my hamstrings, before and after each run,” says Mehman. So how much exactly should you stretch?

Doctors Ian Shrier and Kav Gossal of Montreal checked the medical database Medline and the sports science database SPORTDiscus for articles on stretching to help muscles relax and lengthen after being contracted, according to CNN.com. They found out that only one post-exercise stretch of 15 to 30 seconds per muscle group is needed for most people, although some people or muscle groups may need more. After the fourth or fifth stretch, stretching seems to make muscles tighter instead of more relaxed, they said. Larger muscle groups such as the hamstrings benefit more from repeated stretches than do smaller muscles such as the biceps.

Stretching shouldn’t take a lot of your time and it can be free. Try drawing your heels to the floor behind you, while having your palms on a wall in front of you before and after each workout. Look down at the floor while performing this stretch. Chances are your hamstrings are going to like it and feel less sore. You can also extend your arms towards the sky, interlace your fingers, opening your palms up. Stay here and breathe, stretching the arms and the spine. Now, keeping this position of the arms, extend your torso to the right, stretching the left side of the body. Now, reverse it, stretching the right side. Place your hands on your waist, bend your right knee and extend your left leg into a deep lounge, stretching the groin muscles. Change sides. Step your feet hip-width apart and fall forward, holding the opposite elbows. Drop your head down and let your upper back release. Now get up and go for a run around the Central Park Reservoir.

You can also stretch during daily activities, such as purposely drawing your heels down while climbing the stairs in order to stretch your calves, or stretching your arms and legs during commercial breaks, while watching TV. While at the office, place your right forearm on the back of your chair, placing the left forearm on your thighs. Twist, looking over your right shoulder. Hold for a few deep breaths and repeat on the other side. This move will keep your spine supple. You can also try to rotate your head slowly, first in the clockwise and then in anti-clockwise motion. It is likely to make your posture better. Rotating your wrists in circular motion after sitting in front of a computer for a while will help you to ease the tension in that area. While shopping, rotate your shoulders back and forth in circular motion a few times, to release the tension from carrying the shopping bags.

If you prefer to pay for your stretching, the city offers multiple options. From yoga and pilates to stretching class in most gyms, you can find what you like. For those willing to try new types of stretching, there are a couple of interesting options.

Gyrokinesis class at Sal Anthony’s Movement Salon is the equipment-free class comprised of graceful circular movements that stretch the spine, increase blood flow, and build strength. (190 Third Avenue, at 17th Street; 212-420-7242.)

For the adventurous, there is a Trapeze School of New York. The school’s different levels of classes offer regular stretching in between the flying. They can also teach you how to do a split in the air. Hudson River Park (917) 797-1872 . Between Vestry and Debrosses Streets.

Anastasia Dorohova is a yoga teacher, based in New York. She specializes in private and corporate vinyasa yoga instruction
http://www.steadybliss.com

A young lady in a baseball uniform recently came to see me in the emergency room. She had pain in her knees that had been increasing over the last few weeks. It had gotten to the point that she was actually limping. What to do?

A brief exam and a couple of x-rays later and we knew what the problem was. There was inflammation of the joint between the knee cap (patella) and the knee (distal femur).

Many women suffer from the same ailment. The reason is that because of the wider pelvis that women have, the muscles of the thigh tend to pull the knee cap off to the side. The result is that it gets increasingly inflamed and painful.

The pain from this type of problem is normally just in the front of the knee. It will be painful to straighten out your leg when you are sitting. It will be tender on the side of the knee cap.

If you have this problem, the good news is that normally you can completely relieve your pain with a few simple exercises.

The goal of these exercises is to strengthen the mucles of the front of the thigh (quadriceps muscle) that will pull the knee cap straight.

To strenghten the quadriceps, simply lie down on your bed and do straight leg raises. Don’t bend the knee. It is already inflamed and you don’t need to make that worse. Just repeatedly raise your leg. This will strengthen the quadriceps.

If you get a bit tired from doing this ten times, just keep doing it. But, if you are in pretty good shape already and this does not make you tired at all, it is time to step things up a bit.

When you are ready, the next step is to do the same exercise with weights. To do this just get an old purse and put a can of food in it and repeat the straight leg raises. Pretty easy eh? As you get stronger, gradually increase the weight in the old purse.

During this time, if you can take them, a good anti-inflammatory medications such as Ibuprofen will help get rid of the inflammation and aleviate the pain you are having in your knee.

However, by doing these exercises regularly, you should not need to use the medication for more than a few days.

In a previous article, I mentioned the weight loss mantra of “Eat Less… Move More” and I wrote about how to choose the diet plan that could help you eat less. In this article I will discuss the “move more” part of the equation.

Starting and maintaining an adequate exercise program really is the “magic pill’ which will jump start your weight loss program and make it easy to maintain your new weight after you reach your goal.

If you are not exercising on a regular basis, check with your Doctor first, he or she can give you guidance on what types of exercise would be safe for you to start with. Start small, doing just a little is far better that doing nothing.

Almost without fail, those who lose weight without including exercise, take a lot longer to reach their goal, they are also the ones most likely to regain all of the weight they lost and possibly even more.

What are the excuses for not exercising?

Can’t afford expensive equipment… there are many exercises that require no equipment.

Can’t afford to join health club… there are many exercises that do not require belonging to a health club.

Don’t have time…y ou can exercise in small time increments, as little as 5 minutes at a time, 5 or 6 times a day, while not the preferred method, can still be effective.

Possibly the easiest, least expensive and one of the most effective exercise programs is simply walking. Nature gave us all of the equipment we need, all you need to add is a good pair of walking shoes, and the determination to improve your health. You don’t have to start with a long walk or a fast walk. If you are not walking now, no matter how much you start with will be more than you were doing. If you are really out of shape, maybe only 5 minutes is all you can do at once, that’s okay, do 5 minutes today, 6 minutes the next day and so on.

Here are some easy ways to start walking more, without thinking about it:

Park at the back of the mall parking lot.
Park a few blocks away from work, or get off the bus a few stops early.

Use the stairs instead of the elevator or escalator.
You should shoot for 20-30 minutes as a minimum and really as long as you have time for. You should try to get up to about a mile in twenty minutes, this will be brisk enough to get you breathing faster and start burning calories. if you can’t carry on a conversation, you are walking too fast.

Here are some of the health benefits that a walking program can deliver:

Walking conditions your heart and lungs, helps your body use oxygen efficiently. Helps reduce weight by burning fat and building muscle. Burns almost as many calories as running, but is much lower impact, therefore it is much easier on muscles and joints. Helps relieve stress, contributes to better sleep and overall wellness. Boasts the lowest drop out rate of any form of exercise, you are more likely to stick with it.

If you find that you get bored with walking, make a game out of it… how far is it to the next city or town from you? Keep a mileage log, when you have walked that distance mark it off on a map, by the time you get all of the way across the your country, you will probably have reached your weight loss goal, and be much healthier to boot. Listen to music or the news as you walk. If the weather gets cold where you live you may want to invest in a tread mill.

In addition to aerobic exercise, most programs should include at least some light weight lifting. Recent tests have shown that senior citizens who participate in some type of strength training or weight lifting program, have fewer broken bone, have more flexibility, are in better overall health, and live longer, there must be a message there. If you are starting a weight lifting program or strength training, it is very important that you follow correct form find a coach, or invest in a book or video to show you the proper technique. Shop at Mega Fitness - the Exercise Equipment Superstore! for books and videos. Or for a complete web-based program for women, check out the very popular Denise Austin Fit Forever site.

For extensive information check this site:

ACE Get You Moving
The American Council on Exercise (ACE) is a nonprofit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. For more information on ACE and its programs, call (800) 825-3636, or go to their Web site.

Which is best, aerobic exercise or weight training? Whether you’re trying to lose weight, get into shape, or just stay healthy, both types of exercise are important for different reasons. Aerobic, exercise conditions your heart and lungs, helps lower cholesterol and blood pressure, and improves your endurance. Weight, or strength, training helps prevent the loss of muscle, and helps build new lean muscle that burns more calories by improving and keeping your metabolism going. Loss of muscle occurs naturally as you grow older. With strength training, you’ll stay strong, and maintain good posture.

Tips for maintaining your exercise program:

Try to get in 30 minutes of aerobic exercise three to five times a week, and 20 minutes of weight lifting two or three times a week.

Set aside a convenient, consistent time. Some people prefer early morning, an added benefit of early morning workouts is they tend to burn more fat calories. Others find that evening works best.

Do exercises that you enjoy, walking, swimming, biking, weight lifting, circuit training etc. are all great for your weight loss program.

Stick with it… it takes 21 days in a row of doing something, to form a new habit.

After you’ve reached your weight loss goal, keep up the exercise program, this will enable you to easily maintain your weight loss, with the added benefit of a healthier and less stressed you.

“To Your Health”

Jim Newell

Please visit http://www.ToYourHealth101.com for current and timely health & wellness information, links to other health & wellness sites, and to subscribe to our monthly newsletter.

Jimmie Newell is the webmaster for http://www.To YourHealth101.com, a health & wellness website, featuring editorials, tips, information and links addressing many of the health issues of today.

Rebounding is arguably the most efficient and effective exercise devised by man. It’s a zero impact exercise that provides numerous benefits for you and your body. Rebounding will:

• improve your blood circulation;
• boost your lymphatic and immune systems;
• increase your energy and vitality;
• educe stress and tension;
• improve your muscle tone;
• lower your cholesterol levels;
• improve your co-ordination and balance;
• increase the capacity of your heart and lungs.

Suitable For All Ages

Rebounding will place no strain on the joints of your body. Your feet don’t even have to leave the surface of the mat for you to notice health benefits in a very short time. Even if you can’t stand on the rebounder, sitting on it and bouncing will have pronounced benefits. Just put on your favorite up tempo music and bounce along. If you need to hold onto something when you first begin to rebound, place your rebounder behind a high-back chair.

Rebounding For Health

Your risk of dying from a degenerative disease, including the number one killer, heart disease, and the number two killer, cancer, increases without regular daily exercise. Every cell in your body depends on a rich supply of oxygen and essential nutrients. Rebounding will increase the circulation of your blood and stimulate the flow of lymph throughout the lymphatic system, thus increasing the delivery of oxygen to cells throughout your body.

In addition, rebounding is an exercise that can be adjusted to your current level of fitness. It’s easy on your joints and back and can be performed in your home at your convenience, meaning no more trips to the local health club. Because rebounding is sufficiently gentle, participation by the elderly and pregnant women is entirely safe.

Rebounding burns more calories than jogging. In a study conducted at the University of Kentucky, in conjunction with NASA, it was found that “the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running.” In plain English, in any given amount of time a person will burn roughly 15% more calories bouncing on a rebounder than they will if they jog at the pace of five miles per hour.

Toxins Released By Rebounding

According to Dr. Arthur C. Guyton, “During exercise, the rate of lymph flow can increase to as high as 14 times normal because of the increased activity.” The change in gravitational forces experienced during rebounding allows for greater blood flow. This helps the body rid itself of toxins, dead cells, cancer cells, trapped protein, infectious viruses, heavy metals, and other cast-offs the body no longer needs.

Anti-Aging Benefits

Studies have shown a strong link between exercise and mortality rates. To lower your risk of early death and keep your body from ‘wearing out’ you need to exercise on a regular basis.

Exercise helps prevent heart disease. Rebounding helps keep your blood flowing. This helps to prevent your arteries from clogging and improve your cardiac performance. The contraction of muscles during rebounding acts like a pump to circulate your blood back up to the heart for fresh oxygen. Working your heart harder on a regular basis improves its overall function so it doesn’t have to work as hard during normal activities.

Rebounding increases your red blood cell count. This allows for faster oxygen transport throughout the body, which can help lower elevated blood pressure.

The capacity of your lungs also increases which enables you to process more air. This replenishes the cells in the tissues and organs of your body quicker. As a result, your metabolism is enhanced and you tend to absorb nutrients from your food more efficiently.

Looking For A Quality Rebounder?

You should look for a rebounder that:

• is at least 40 inches in diameter;
• has six legs for stability;
• has a frame that is constructed from square steel tubing;
• is rated for 300 pound user weight or more;
• has a solid spring system featuring high-caliber, wide-bellied springs that provide a soft, resilient bounce;
• has a Permatron mat – the mat of choice for all quality rebounders and trampolines.

An Investment In Your Health

Purchasing a rebounder for your health should be thought of as an investment. A club-quality rebounder will cost you upwards of $180 for a non-folding model. Folding models are even more expensive, but keep in mind this can be less than the annual membership at many health clubs. Plus, you save on the cost of gas and the time required to travel to and from the gym.

For a comparison of the three leading rebounders, visit http://amgona.com/compare.php

“Lymphatic blockage is the leading cause of weight gain.”

Andreas Moritz

Gerald Cohail is the owner of AMGONA Research & Publishing. His web site is located at http://amgona.com He is also a researcher for Advanced Scientific Health, an association devoted to eliminating disease. Their web site can be found at http://ashnow.com/amgona