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Ab Exercises – Do you want a six pack?

Your abdomen (or ‘abs’) is important to you. It is a big muscle that contains your stomach, liver and intestines, your kidneys and bladder, and your reproductive organs, and helps to protect them all. Keeping it in good shape can help you to look toned (it’s a good way to get a six-pack, in other words), and also to feel better in yourself.

Luckily, ab exercises are easy to do. The most popular is probably the ab crunch, which is when you lie flat on the floor, bend your legs and then touch your knees with your elbows. You can also try the simpler sit-up, which is the same thing, only putting your head between your knees each time instead. Which one you find easier will depend on your body – but it’s probably better for you if you practice whichever one you find the most difficult! This way you will tone-up your less-used muscles instead of focusing on ones that are already just fine.

You can also get various machines and gadgets that will help you in your ab exercises – the number is increasing every day, in fact. Some of these are good, while others are just expensive rubbish. As a rule, don’t buy anything that you haven’t tried out for yourself – which means that you can’t get that special deal from the shopping channel, unfortunately. Go to a shop and insist that you need to try out a few different ones before you make your decision, and if they refuse, just leave.

One last thing: it is important to realise that ab exercises are no good at all for losing weight. What you are doing is building muscle, not so much burning fat – although some fat is burned, the effect is negligible, and ab exercises certainly have no special effect on an overweight stomach.

Aerobic Exercise for Weight Loss Can Be Fun

The word aerobic literally means “with oxygen” or “in the presence of oxygen.” Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics – Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the bordum out of doing it, it can make doing it downright fun as well.

1. Walking
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

2. Jogging/Running
In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics
Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

5. Water Aerobics
Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming
Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling
Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope
Jumping rope can be a great aerobic workout as long as it is performed at     a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

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A Workout For People Who Don’t Want To Work Out

There’s good news for people who want to watch their weight without giving up watching TV. Now there’s a new workout for couch potatoes and people who think they’re too busy to find time to stay fit.

With time at a premium, many Americans are turning to creative forms of exercise. In a recent survey conducted by Harris Interactive for the North American Spine Society, three out of four people said they used the stairs rather than the elevator at work, 58 percent said they started parking their cars far away in parking lots and almost half reported walking while on the phone.

At the same time, however, 46 percent of people described themselves as couch potatoes–a major contributing factor to being overweight. Many adults say they have procrastinated working out in order to do other activities, such as watching television, sleeping in, doing household chores or working.

Approximately three in four adults say they would exercise more if they could fit it into their daily routines, however, and a majority of adults say they would exercise more often if they could do it at home. Among noncouch potatoes, 80 percent would like to get more exercise, but say they don’t have the time.

Meanwhile, more than 4 million Americans suffer disc problems. One out of four Americans over 30 will have recurring back pain, and one in 14 will seek medical care for back or neck pain this year, totalling almost 14 million visits per year. Back pain is the second most common reason that people visit a physician. Back and neck pain result in more lost workdays than any other condition. Due to absenteeism, medical and other related expenses, the cost of back injuries exceeds $80 billion each year in the United States. Exercise is one way to avoid back problems.

That’s why it’s important to find time to incorporate exercise into your daily routine. In addition to things such as climbing stairs and parking farther away, there are a number of fun ways to make your daily tasks opportunities to exercise:

Feet Alphabet. This exercise can be done anywhere you are sitting, except while driving. It should not be hard to find a place. Simply write the alphabet in the air with each of your feet and ankles. You can do the letters in capitals or small letters and, for that matter, in any language you would like. Doing this two or three times on each ankle will begin to strengthen the ankle and maintain or improve motion.

Doing the Dishes Neck Circles. This exercise is easily done while doing the always fun task of washing the dishes. As you are standing there at the sink, slowly rotate your neck in a clockwise position, trying to extend the tip of your head out as far as possible. After three or four rotations, repeat the exercise in a counter-clockwise position. Remember, these rotations should be done slowly and in a pain-free range of motion. Besides increasing the flexibility of the neck, these exercises can pass the time of doing dishes.

Overhead Laundry Toss. Put the laundry basket directly in front of you and have the washer or dryer directly behind you. Grab a piece or two of dirty clothes, reach over your head slowly and drop the laundry into the washer. Again, start with dry clothes, then progress to wet clothes from the washer into the dryer.

Remote Wrist Lifts. This can be done on any Sunday afternoon watching multiple football games. Simply take the remote control (use the biggest one you have from the pile of remotes) and, while sitting watching your favorite team or movie and with your arm pointing toward the TV, aim the remote at the ceiling, moving your wrist only. Hold it there for 10 seconds, then aim it at the floor, again only moving the wrist. Repeat this three to four times during every commercial. Be careful not to accidentally change the channel when doing this exercise or it may irritate people who are watching TV with you.

These are just some ideas from “The Couch Potato Workout: 101 Exercises You Can Do At Home!” by Joel M. Press, M.D., president of the North American Spine Society and medical director of the Spine and Sports Institute at the Rehabilitation Institute of Chicago. “The Couch Potato Workout” describes numerous practical and functional exercises people can do to build strength, balance and flexibility as part of their normal daily routine.

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A Look on Diet Fitness


Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Whih one is more effective and which one should one choose to follow?

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.

But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

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A Home Gym and Walking = a Great Exercise Program

With the busy lifestyles today few adults with families can afford to take the time necessary to go the health club or neighborhood gym on a regular basis.  Heck, even if it’s within a short distance, we’re talking about several hours commitment per session.  Who has time for that!?

Still, we all recognize that exercise is just downright good for you.  If you name any random 10 medical conditions and diseases, I’m willing to bet money that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them.  Diet and exercise pop up as treatments and preventative measures in so many of the diseases that ail us today, and both of these areas are a good place to focus on if your concerned about your health.  Even just some simple walking for exercise can go a long way to improving your health.  Walking for exercise is fun, easy, and is a great stress reducer but more on that in a minute. (more…)

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20 Minute Home Work Out


If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
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10 Healthy Tips for Fitness Success

Getting fit is on the minds of most people.  However, many people are not consistent and fail in the first three months of an exercise program.  But if it becomes a habit and they stick to it, something magical happens after four months.  You are finally getting the results you expect and chances are you will continue with the exercise program.

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10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

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7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic. (more…)

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7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies. (more…)

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5 Super Simple Exercise Tips

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track. (more…)

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5 Myths about the Fitness Exercises

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can’t be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It’s all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a ‘soft’ way (tae-bo, mini-triathlon, jogging, etc.). (more…)

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5 Helpful Things to Do to Start Your Personal Fitness Program

The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.

Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.

 

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5 Great Tips On Exercise

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out. (more…)

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5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

*  Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

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3 Secrets and Tips For Anti-Aging

Staying Young, looking younger or just feeling younger is a multimillion dollar industry. There’s a really good reason for it. We have an ever-aging generation. This generation is one of the largest generation on the planet. Naturally, there’s a huge number of this population that do not want to grow old. Therefore, anti-aging products are rampant in the marketplace. But don’t get ‘taken’ by the unnecessary products that play on the emotions of those who wish to look young.

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