2012年7月31日星期二

Water running workout, also called aqua jogging or water jogging

Water running, also called aqua jogging or water jogging, offers many health benefits for many people. According to Aquajogger water fitness products, more than 2.2 millions Americans have started deep water running. These enthusiasts have discovered the benefits gained from exercising in water. Aquajogging has been used by professional athletes, the elderly, the injured, and the overweight, and pregnant women alike. Water running has been used as a means of exercise when other exercise options are just not possible. When injuries, excess weight, surgeries, orthopedic conditions, back ailments, pregnancy, or arthritis stop people from getting the exercise they need, aquajogging and other water exercise is a viable solution.

 For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover." Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.

 Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
 Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.

 Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.

 Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.

 Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.

 Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (cpm). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.

 In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.

 Progress to one of the following workouts:

 1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.

 2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.

 3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.

 4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.

 5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).

 Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician's approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!

2012年7月30日星期一

Why Everyone Picks The Wrong Workout Clothes

You love your workout. Or perhaps your husband wants you to work out more often but you don't do it because, well, it's a lot of work and you don't have time for it. And believe it or not, little factors like not having the right clothes for it can make it just that bit harder to get to that workout that you know you need to. My goal is to idenfity those roadblocks and get them out of your way!

 Over the years, I've used a ton of different kinds of workout clothers, for different kinds of actitivies, from running, walking, yoga, kickboxing, skating, lifting weights, soccer, etc. Here are the reasons why I've noticed mine and my clients' workout clothers don't last.

 1. Picking the wrong fabric: Workout clothes can be broadly classified into three catogories by fabric. Cotton, synthetic (coolmax, supplex, polyproylene), and the rest. The rest is all the other awful fabric that don't "breathe" and make you much hotter than you need to be during your workout. Believe it or not, many leading brands make some products with bad material.

 cotton is great but doesn't last. It absorbs sweat a lot so you'll be sweaty very quickly. I use it when I play tennis or ping pong. I keep several extra shirts and change 2-3 times during a 3 hour workout. That's what not what everyone likes to do. But these shirts don't last very long becauuse all that sweat absorbed contains acidic material that ruins cotton over several washes. people love it but they don't last very long. Wrong choice for long workouts. Pick cotton for short workouts of walks.

 The "rest" category includes plastic based material or rubber based material is just bad. I've knowm many people get discouraged about their workout because they feel terrible after a workout and in reality, it was just the material of their clothes that was making them feel "suffocated" in those clothes. People still pick these because they are cheap or because they are just ignorant. Bad choice in almost all workout scenarios.

 Synthetic material like supplex or coolmax is great. That would be my recommendation. But they don't last sometimes and These are typically more expensive, especially the good ones that blend it well with other materials and that's one reason why people don't wear these enough. But really, TRY THEM. They are the best, you'll look and feel good in them. making your workout worthwhile.

 So, if you got anything out of this article, it's that you should put some thought into your workout clothes. Cotton for short ones, supplex for long duration workouts in general. Good luck! 

2012年7月29日星期日

Trap Workouts and Routines

In order to have effective trap workouts, you need to understand what traps are. This way you know where to focus your workouts and what muscles you are developing, building and strengthening. Basically, the trapezius muscles are located on the upper and mid areas of the back. These muscles include the upper, lower and middle portion.

The upper portion starts at the top of your neck and extends down to the lateral area of the collarbone. The mid portion starts at your cervical spine extending outward and attaching onto the shoulder blade. The lower portion starts along the thoracic vertebra and like the mid portion traps, this forms a triangular shape that ends at the shoulder blade. Here are a few trap workouts that can help you build strong traps.

Seated row workout. Basically, this exercise targets all three portions of your trapezius muscles. You need dumbbells or resistance band for this. First, you need to sit on the floor. Extend your legs outward and make sure to keep an erect posture. Your abs should contract. Your neck should be straight and you have to pull your shoulders back. While holding the dumbbell or resistance band, you need to slowly pull your arms back and bend your elbows. You will have to move your elbows behind your back. Maintain this position and then repeat. Do 12 reps of this in 3 sets.

Overhead press. You will need barbells or dumbbells for this. To do this, you need to assume a standing position with your feet apart. Holding your dumbbells with your hands facing out, bend your elbows until your hands are in even position with your shoulders. Slowly, extend your elbows, pushing the dumbbells or barbells over your head. Hold this position and then lower the weights down. Do 12 reps of this in 3 sets.

Lateral Raise. You need an incline bench and dumbbells for this one. Lie face down with your chest and belly flat on the inclined bench. Holding dumbbells in each hand, allow your arms to hang down. Your palms should be facing in. Slowly extend you arms out. Your arms should be raised straight but keep your elbows soft. Bring your arms in position with your back. Hold this position for a second and then lower your arms. Do 12 reps of this in 3 sets.

These are effective trap workouts that will help you build strong and big traps in no time.

2012年7月27日星期五

Tips for Choosing the Best Workout DVDs for You

Workout DVDs are a great way to stay in shape, lose weight, and get healthy. They offer a convenient way to get in an effective workout on a regular basis. All you simply have to do is pop in a DVD and push play and you are on your way to your workout. There's no need to get in the car and drive however long to the gym, make sure you are wearing nice workout clothes, or make sure that you have someone to watch the kids. So, how do you know which workout DVDs are the best ones for you? Here are some helpful hints to get the most out of your money when you buy workout DVDs.

You first need to decide what type of workout DVDs that you want. Do you want resistance or strength training workouts or do you want cardiovascular workouts or do you want a workout program that incorporates both of them into one simple program? You are not going to find the best DVD for you unless you know what you are looking for.

In order to really know what you are looking for in a workout DVD, you have to know what your goals are. Do you want to lose weight or do you just want physical activity o keep in shape? Do you want to become more toned and have more muscle definition? These are all questions that you should ask yourself to decide which workouts are the best for you. If you are looking to lose weight, a workout program like P90X or Insanity would be a good option since they include all types of exercises and work on burning fat and gaining muscle.

If you don't enjoy rigorous exercise that is the same thing over and over such as doing 50 squats and then 50 lunges, then you need to find workout DVDs that are interesting and fun for you. Such DVDs as Turbo Jam and Hip Hop Abs still provide you with a great workout but they are not the same old boring exercise moves. Turbo Jam involves martial arts and dance moves and Hip Hop Abs includes some trendy dance moves to work your core. On the other hand, if you don't like dancing or unique workouts, then you may want to stick to more of the basics like P90X. The key is to finding workouts that you will enjoy and stick with for a long period of time.

Lastly, look for referrals from other people you know on workout DVDs that they love. You can save a lot of money if you know what to expect from a DVD and you know that it will be something that you will use and is effective for you. If you don't have any referrals from friends, simply search online for reviews of the different programs and workouts to get a better idea of what you can expect.

Choosing the best workout DVDs for you help you to save money and time when it comes to working out and getting healthy.

2012年7月26日星期四

The Best Womens Workout Clothes

Workout is a regular thing to be done in life. It should be included in peoples daily routine. There are a number of advantages of regular workout. While going for workout, comfortable clothing is also very necessary. It makes sure that one is not having any difficulty in practising the exercises. There are various other good reasons for having good clothes while going for workouts. While buying any of these clothes, quality must also be an important factor. Good things are long lasting and so are liked by everyone. So, all these things are taken care of by some of the leading brands in this sphere such as Omgirl, Pink Lotus, Tyoga, Prana, Spiritual Gangster and HYDE. Yoga tops and athlete tops are also available in these brands that show the wide range of variety.

 Womens workout clothes make women feel at their pinacle best while doing exercises. Now days, women like to incorporate a sense of fashion in with their everyday workout items. It is always seen that, good looks are often desired along with comfort. So, the clothes available in the brands such as Omgirl, Pink Lotus, Tyoga, Prana, Spiritual Gangster and HYDE provide everything. These work on providing good quality clothes that make them to the top. Also, different patterns and varieties are available here that shows the range of choices people are provided with. This reflects the authentic work of these brands. Customer satisfaction is always essential and all these brands understand this very well.

 Athlete tops are in trend now-a-days. Women love getting these things that increase their demand in market. All the requirements are taken care of and the desired product is provided to them. Clothes of fresh colors an fabrics are included in the collection that makes it the best. Tops with hoods are also available here.

 Women are quite conscious about their looks and so fitness matters to them. So, athletic and yoga tops are available here for providing good clothing to women for their workout sessions. Some of the brands that provide such clothing are Omgirl, Pink Lotus, Tyoga, Prana, Spiritual Gangster and HYDE. These provide clothes that are trendy, reliable, long lasting and performance driven. Every product is a great piece here that shows uniqueness of the tops present. Finally, quality workout clothing good clothes are intended to be bought, a purchanse from these brands is a must.

2012年7月25日星期三

Workout For Women - A 10 Minute "Get Sexy, Fit, and Firm" Workout You Can Do at Home!

This 10 minute workout for women is what I call the "get sexy, fit and firm" workout. You can do it at home and for the most part, it's really easy. Read this now if you want to learn how you can create a more sexy, curvy body at home in just 10 minutes a day.

Workout for Women

1. Start with 2 minutes of jumping jacks... do as many as you can.

2. Next, do 2 minutes of hula hooping using a weighted hula hoop... this is great for your waist and hips. NOTE: Be sure it's a weighted hula hoop you're using since this will make things a lot easier for you.

3. Do 1 minute of fast-paced bodyweight squats... as many as you can do.

4. Rest 1 minute here.

5. Do 2 minute of as many pushups as you can do. You can stay on your knees to make it easier. If you can't do many pushups, then just hold yourself up in the pushup position for the minute.

6. Do standing high jumps where you jump as high as you can for 2 minutes non-stop.

This workout works your whole body. You may want to "test-drive" this program by cutting it in half... for just 5 minutes. Just do each exercise for 1 minute while still having that 1 minute rest period.

Now, this is an intense workout so you can't do it each day. It's best to do this 3-4 days a week, with a day between each workout.

This is a great workout for women. It's very convenient and gets good results. Try out this 10 minute Get Sexy, Get Fit and Firm Workout and see for yourself how it can benefit your weight loss goals.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...

2012年7月24日星期二

From FAT To FIT

Billie Looney's journey of losing weight and gaining a new perspective on life.
So, my Visalus shake mix finally got here today!  I am so excited.  I was feeling junk-foody yesterday, so I had Chinese for lunch.  Bad Girl, I know.  I have been super tired and lagging all this week.  I can't wait to get shakin' tomorrow, get my energy back, and start losing some real pounds!

I went to a class last night at Abs & Glutes, and let me tell you I am feeling both of those things, as well as every other muscle in my body today!  It was great and I felt good afterwards, other than not being able to move much! LOL  I have a ball game next Tuesday, but will be going back as much as I can.  That class works so much, surely it will help!  Plus need to start back working out regularly, it's just so hard to do that when I have ball games on different nights each week.  But I will get to it, will figure out what I have to do to get the most benefit from the Shake Challenge and working out!

I am excited about this challenge.  It's a 90-day Challenge, starts tomorrow, and my husband is doing it with me.  I have one other person signed up with me, and her shipment will hopefully be here today as well!  I am just so tired as I write this right now, my eyes are droopy and heavy, and I could really just go home and take a nap.  I can't wait to start shakin' tomorrow so I can have the energy I had last week!  And it's a great time to start these, because that wonderful time of the month is coming too soon, and my energy ALWAYS lags when that comes around.

Again, if you are interested in more information about the Body By Vi Shake Challenge, please log onto: www.Billie4.BodyByVi.com and watch the short informational video!  It's taking the country by storm!

8、Weekly Weigh-In: What About Those Times When You Have No Time?

The past couple of weeks have been incredibly busy (and life-altering) for me. I’ve both taken on a new job and moved to a new city. I’m closer to some family and friends, and I’m meeting new people and learning new things.

These are exciting times!

…they’re also stressful times.

I’m juggling everything from the big things like work and setting up a new place to the small things like switching banks and synching up my schedule with the Internet installation guy’s schedule. I’ve spent “free time” unpacking boxes and “me time” sleeping.

So where’s that leave diet and exercise?


Well, not in the healthiest of states, but not in the worst of states, either.

For example, there’s been some stress eating, BUT, I live close to a Subway and most of my fast food “indulgences” are actually just Veggie Delite sandwiches. I haven’t popped in the Yoga Meltdown DVD since the move, BUT, I have gone bike riding and done a few Sun Salutations and Warrior III poses when space allowed.

(Seriously, just doing a couple of each of these poses puts a much-needed spring in my step.)

The point is, major life changes like moving and taking on new job responsibilities require a ton of adjustments, and adjustments take time and focus. Still, that doesn’t mean you can’t maintain some of your diet and exercise regimen until you get settled. Want fast food? Ask about the healthiest menu option. Don’t have time for your usual morning jog? Do a few stretches before you head to the coffee pot.

2012年7月23日星期一

Paddy Doherty to release an exercise DVD

Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.

Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.

The 53-year-old, who drinks up to 25 pints a day, is hoping to take on Davina McCall and Amy Childs in the workout market.

The bare-knuckle fighter rose to fame in the reality show Big Fat Gypsy Wedding.

He started his training for the DVD by shedding 10lbs at bootcamp last weekend.

Paddy even managed to do without alcohol for two days and went from 13st 12lb to 13st 2lb.

He is considering an offer from fellow Celebrity Big Brother star Sally Bercow to do the DVD together.

He told the Daily Star: "It would be good to do something that couples can work out together to.

"There is nothing out there for a man and his woman to do together. I'm not sure about wearing any of that Lycra nonsense, though."

Paddy went to the 'No Carbs Before Marbs' bootcamp in Essex and admitted that it was a challenge.

He was banned from drinks all weekend, had to eat healthy salads, and undertake strenuous exercise.

He joked with the rest of participants at bootcamp: "I'm walking like John Wayne, the workouts have been so tough."

The bootcamp is run by former Only Way Is Essex star Ellie Redman, who came up with the 'No Carbs Before Marbs' catchphrase.

Paddy's spokeswoman said: "He would love to film a fitness video for couples, so watch this space."

2012年7月17日星期二

Home Workout DVD Programs - Which is the Best?

Aerobics, kickboxing, Pilates, yoga - there are so many home workout DVD programs it is difficult to determine which program is the best. Perhaps there is not just one. Perhaps there are many. The best depends on what you need, what you enjoy and what produces results for you.

Having a home workout DVD program is convenient. You can work out on your own schedule. For instance, if you can't make it to the gym or decide you'd rather not get a membership, you can still benefit from exercise. Watch out for the programs and DVD exercises that do work through. Don't be tricked by gimmicks and get fit quick programs. The best DVD provide results and focuses on keeping you healthy.

Some of the top home workout DVD programs include Tae Bo, the 10-Minute Trainer and P90x. The 10-Minute Trainer is a quick program that gets results. It is perfect to help keep you motivated to work out even if time it tight. Tae Bo is an exercise featuring kicking and punching. It keeps you moving as you work your whole body. P90X is not only effective and aggressive, but easy to pick up. As a 90-day workout it is designed for an hour a day session as you work with dumbbells and resistance bands.

Home workout DVD programs are popular not just because they keep you out of the gym and give you freedom. These programs are popular because they get results for you. It is just important to find what you the one that fits you and one that doesn't require a lot of equipment. Simple is best because you just focus on getting fit. The best programs guide you to do the exercises correctly and often include nutrition guides. You are in charge of your program, but you have guidance to keep you on the right path.

2012年7月16日星期一

Exercise at Home Cheaply

Working out in a public gym is not for everybody. No worries because you can still exercise at home, and get great results for a lot less money than a health club membership.

A public gym is not a prerequisite for achieving excellent fitness program results. The fact is you can get as good, or even better workouts in the comfort of your own home without having to purchase all the equipment found in public facilities.

There are many reasons you would want to workout at home. First off, it can be extremely inexpensive, convenient, and a huge time savor. Also, privacy is a major attraction.

Let's face it, time is a factor these days. A great way to save time is by working out at home. You are then effectively saving time on the drive, and avoiding the wait between machines.

So do you need a huge home gym to enjoy results? The answer is no! As a matter of fact, you can exercise at home for a ridiculously small investment, even in your living room. No, you don't need a basement full of individual station machines in order to positively change your body. Most people can get away with using a theraband, dumbells, and their own body weight in order to get an effective workout.

Such exercises as squats, lunges, stair climbing, and pushups are a few movements you can do. So forget all the expensive equipment! You should be able to invest less than $100, and have a great home gym.

Here is what I recommend:

1) A couple of sets of dumbells.

2) A theraband for resistance.

3) A Swiss ball.

Surprise! In addition to your bodyweight, that is all you really need to get great fitness program results.

The other aspect of exercise at home is setting yourself up for a positive experience. I recommend designating a specific area where you are going to do your exercises. This area should be a place where you will not be disturbed. You should also carefully plan your exercise program prior to starting, and schedule your workouts on your calendar to maintain consistency.

Exercising in a local gym, or health club is not necessary for achieving excellent fitness program results. I'm sure you now realize that it is very effective, efficient, and inexpensive to exercise at home. So designate your home fitness area, and get moving.

2012年7月15日星期日

Exercise - A Good Approach To Losing Weight

Exercise is a very good option or approach to losing weight, but untortunately some weight loss patients do not attach any importance to this option. They do not seem to appreciate this method. However, for one to embark on this method i.e. exercises, it is advisable to draw-up a plan which should serve as a guide to be followed strictly.

Losing weight involves burning off calories in your body. In other words, it means bringing about calorie deficit in your body. Reducing food intake or staying away from food have been some of the methods applied by some individuals to trim down their body calories. It should, however, be realized that before thinking of reducing your food intake, you should first of all determine your current weight and how many kilograms of body weight you really want to shed. Many persons feel that it is not appropriate to take three meals a day whilst some have completely stopped eating, believing that it is the proper way of reducing calories in their bodies. What they fail to realize, however, is that you can burn off calories and at the same time have your normal meal intake by applying the exercise option.

Instead of shedding your calorie intake by limiting the amount of food you eat, you can adopt the exercise option. When you do various exercises, of course, you gradually burn off the "undesired" calories in your system. If you have a specific plan to reduce a particular amount of kilogram weight - say, 25 to 30 kilograms, then think of exercises or work-outs.

There are limitless numbers of ways that you can use to exercise your body to help you trim down that weight. Timothy Church, MD, MPH, PhD, a Professor at Pennington Biomedical Research Center in Baton Rouge, LA, posited that the best exercise to lose weight is the exercise you can do yourself. What type of exercise can you do yourself? Running, for example, is one exercise you can do yourself. You can set a goal of running some reasonable distance or walking at a fast pace for between 30 minutes and one hour or work-out on an exercise bike. These exercises are real calories burners and you can use them especially if you are not lazy.

Other ways of exercising your body include: going to your local gyms or fitness centers. Some fitness centers have made it easy for those who want to use their facilities. They have plans for those who want to exercise their bodies before work, during break hours and even after work, so, you can arrange to exercise yourself at any time convenient to you. Although there are some centers that charge exhorbitant fees because of the type of facilities they have, yet there are others whose fees are quite affordable. But if you have a meager budget and would not like to dip your hands in your limited finances, then you can go for a walk. If you are one who works in an office that uses elevators, you can ignore the elevator and use the stairs.

Besides, you may also wish to find an exercise partner who can work-out with you, even if it means walking around a shopping mall. In the process, you will find yourself making a new friend. With an exercise partner, you can easily follow strictly your weight loss plans and that will help tremendously in actualizing your weight reduction goals. If you are really serious about losing weight, the exercise option is one to consider.

2012年7月13日星期五

Cardio and Weight Loss

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practicing physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the internet and by practicing cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming: swimming is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: You don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: By cycling at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practice this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

2012年7月11日星期三

Increasing the Success of a Home Workout Program by Setting the Right Goals

Everyone who starts a home workout program has the same goal of becoming trim and fit. There is one significant difference with this goal, however, that makes all the difference between reaching that goal and giving up. If you want to keep your workout videos off the shelf and reach your goal once and for all, set a series of short-term goals you will be determined to achieve.

Establish An Objective With Progress You Can Track

Sometimes, even the smaller goals can seem like a long way away. To keep up your drive and determination, make all of your goals something that you can measure and record. This way, you can delight in your achievement and visually see the benefits of using your chosen home workout program.

Set a specific weight goal and measure it by standing on a scale. You can also set a size target and use a measuring tape to track your progress. You can then keep these measurements in a notebook or in a place you see all of the time like your refrigerator for example.

Set A Series of Precise Short-Term Goals

The only way to reach a goal with a home workout program is to know exactly what that goal is and how you plan to get there. To start, make sure your overall objective has a tangible and definite end. Then, take this large goal and break it into manageable pieces by setting specific short-range goals. This allows you to realize the progress you have made and will have a specific end to look forward too. For example, set a final goal of 70 lbs lighter. Then, you can divide this into a series of seven goals of ten pounds each.

Make Realistic Targets

Setting a target that is virtually impossible to achieve is like entering a race with no finish line; if you know you will never make it to the end, there isn't much point in trying. Setting an unachievable goal when using a home workout program can also have negative effects on your health and your body. If you have a final target of 70lbs, for instance, you will need more than a month to get there.

Give Tempting Rewards

Although reaching a goal is a great reward all on its own, give yourself an extra reward that will make it extremely hard to put down the workout videos and give up on your home workout program. This could be anything from dinner in your favorite restaurant or one of your favorite activities that you do not get to enjoy often. A good reward will give you an extra boost to help keep you motivated until you reach the next milestone.

Just like many group fitness membership programs, workout videos come with a fitness coach to keep you motivated, except it is you instead of someone else. This is fantastic because it allows you to set short-term goals that suit your lifestyle and personality perfectly. By making these goals specific, and sticking to your 10 minute trainer workouts, you will greatly increase your success with a home workout program.

2012年7月10日星期二

Have Fun Lifting and Shaping That Butt!

I do not know about you personally, but I do know a lot of people while trying to workout their butts are sick and tired of doing boring squats and floor exercises. Exercises that have no excitement to them. These exercises are hard to do and stay motivated to keep doing them. Especially the soreness that you get left with latter to deal with all for doing some boring exercises. This causes many people to quit in the adventure to get or keep there butt in great shape. Why not quit doing those boring exercises that will get you no where but soar and frustrated, and try something fun and exciting that will shape that butt and will leave you motivated to keep going? You can do this with Brazilian Butt Lift.

Brazilian Butt Lift takes all those boring exercises and turns them into a fun well motivating program that will keep you going. With a mix of cardio, dance, and other unique training methods designed specifically to target and work your butt from every angle. Plus, all those boring moves you already know how to do you will learn new ways to add in a little spunk and excitement to them. With Brazilian Butt Lift you will shape, slim down your butt and thighs, minus some inches in your hips, and have loads of fun while doing it.

So why is Brazilian Butt Lift so great and effective?

You will have so much fun with the workouts it is so upbeat, and the music is fun.
You will stay motivated to keep going to a nice butt, and any fitness goals.
You will see results with this program.
With the unique training methods you will feel your butt burn like never before. It triggers all of the main muscles in your butt and thighs that you would like to look great or keep looking great.
You will get all the support and tools necessary to keep you on track with this program.
Your butt will look great.
Brazilian Butt Lift, have fun, stay motivated, and get the butt into great shape or keep it in great shape. And, you can do this all in the comfort of your own home.

You will not find a more effective workout for your butt that is as fun as Brazilian Butt Lift. So no more boring squats or floor exercises. Get your butt or keep your butt in great shape with Brazilian Butt Lift, workout with a smile on your face.

2012年7月9日星期一

Yoga Exercises For The Eyes

TV, computer screens, driving, cell phones...what do all of these have in common? They are stressful on the eyes.

Eye strain can lead to headaches and feeling tired - even if you've had enough sleep. So if your eyes are feeling strained, take about 10 minutes to do the following yoga eye exercises:

1. First, rub your hands together vigorously to create a warmth in the palms.

2. Place your warm palms gently over your eyes and hold them there for a few moments. Take a few long, deep breaths.

3. Look straight ahead. Now do the following sequence: look up, look to the upper right, look to the right, look to the lower right, look down, look to the lower left, look left, look to the upper left, look up. Repeat this sequence 2X

4. Now reverse the sequence: look up, look to the upper left, look left, look to the lower left, look down, look to the lower right, look right, look to the upper right, look up. Repeat this sequence 2X.

5. Now do one slow circle with your eyes clockwise. Look all the way up, to the right, down, and to the left. Keep the eye movements fluid. Make two complete circles.

6. Now reverse the sequence, going counter clockwise. Look all the way up, to the left, down and to the right. Keep the eye movements fluid. make two complete circles.

7. Look straight ahead. Now blink your eyes rapidly for a few moments.

8. Look straight ahead. Begin long, deep breathing. Imagine the air coming in through your eyes as you breathe in. Imagine the air coming out through your eyes as you breathe out. Breath with your eyes. Repeat these long deep breaths, breathing through your eyes, 5X.

9. Focus on an object in front of you. Now, make that object as clear as possible. Really focus. Concentrate.

10. Now relax the focus on the object. Let the object fade into the distance. Let the object appear blurry- as if you are staring off into space. Relax the eyes.

11. Now repeat the previous two exercise with the object in front of you. First bring the object into crystal clear focus. Next, allow the object to fade into the distance and become blurry. Do this sequence 5X.

2012年7月8日星期日

Join Millions Celebrating World Tai Chi Day

To celebrate the 14th Annual World Tai Chi Day, the Tai Chi School of Westchester, est. 1978 will hold an Open House and Demonstration of Tai Chi at the Westcenter Church, 101 Pondfield Road West, Bronxville New York, Saturday April 28, 2012 at 9 AM. Visitors will be welcome to join in on these enjoyable, gentle exercises that anyone can do. All participants will also receive a Free DVD.

Bronxville, New York (PRWEB) April 09, 2012

To celebrate the 14th Annual World Tai Chi Day, the Tai Chi School of Westchester, est. 1978 will hold an Open House and Demonstration of Tai Chi at the Westcenter Church, 101 Pondfield Road West, Bronxville New York, Saturday April 28, 2012 at 9 AM.

Visitors will be welcome to join in on these enjoyable, gentle exercises that anyone can do. All participants will also receive a Free DVD.

World Tai Chi Day was created to help promote the healing art of Tai Chi and has grown to indeed become a world-wide event with millions of people participating in hundreds of countries. Countless research studies have confirmed the many healing benefits of Tai Chi and has lead to a phenomenal increase in Tai Chi classes throughout the United States.

Master Domingo Colon, the director of the Tai Chi School of Westchester, began his study of Tai Chi in 1965 in New York City and opened his school in Westchester in 1978, making it the oldest school specializing in Tai Chi in Westchester New York. Master Colon is the author of the popular “Seniors Tai Chi Workout” and “Teaching Tai Chi to Special Populations” books and has also produced a series of outstanding instructional DVD’s to help anyone easily practice Tai Chi at home.

Master Colon has used his 45+ years of Tai Chi experience and background in physical therapy to specialize in adapting Tai Chi to help seniors, individuals with special needs, and children improve their health safely and while having fun.

The Tai Chi School has taught and continues teaching classes throughout New York and Connecticut in senior centers, nursing homes, hospitals, colleges, community centers and corporations, as well as at their own studio located in Bronxville, New York. Master Colon has appeared on countless TV and radio interview programs to help promote the healing art of Tai Chi.

This year the World Tai Chi Day Demonstration is especially memorable as it also represents a landmark 26 years of the Tai Chi School of Westchester teaching in Bronxville.