Thursday, May 20, 2010

Lose Weight With Aerobic Exercise

Our articles will bring you everything you wanted to know about aerobics. Allow us to take you through various aerobic exercise programs and get you the best. It might be one of the hardest things to get involved with, but once you get into it, aerobic exercise can make an enormous difference in your way of life. Aerobic Exercise is any physical exercise that increases the heart rate and body intake of oxygen. This leads to enhance our fitness level. There are many types of exercise that you can do, this are swimming, walking, running and dancing, but this type tends to be the most beneficial. Many people use aerobics. If for any reason you cannot try this yet, don't fret, you can work your way up to it. Even if you don't have ability there's a way you can get some sort of aerobic exercise into your day. You just have to consult to your doctor about this if there is another way and see if there is anything he or she might suggest.

Anyone who aspires to do aerobic exercise to lose weight with exercise you should make sure you have time for it and work up to it for a period of time. If you try to do an hour of aerobic exercise right of the bat, you could really harm yourself. You should start out with a very short workout and then get some additional time everyday as you continue in your daily basis of your life. Start out with just five or ten minutes of exercise and then stop once you start to feel like you can't go on. You will want to ram yourself beyond that point in the future, however when getting started, you want to get your body use to the idea of exercising again before you perform that exercise.

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Wednesday, May 19, 2010

4 Tips For Effective Treadmill Weight Loss

The following are 4 key factors that will help those looking to lose body fat utilizing a treadmill workout regimen. The treadmill can be a great tool for physical fitness which, if used correctly in conjunction with a good diet, ample rest, and plenty of fluids can produce outstanding results in a very reasonable time frame. The keys to weight loss are not mysterious nor elusive, in fact they are quite the opposite. Healthy weight loss can be achieved by consistently adhering to tried and true principles of exercise and nutrition. The following factors are merely a guide that if followed consistently can greatly increase the chances for good results.

Nutrition

Nutrition is the cornerstone to any weight loss program. In fact, a good diet will account for about 80% of an individual's success or failure when it comes to shedding body fat. The proper foods in the right combinations can make time spent on a treadmill extremely effective by setting up the body hormonally for weight loss. The key to this is to limit complex and simple sugars and to focus on eating lean protein and fibrous fruits and vegetables. Keeping carbohydrate intake to a minimum and increasing lean protein will create an environment that will literally force the body's metabolism into burning fat for fuel. This is because carbohydrate is the primary fuel source for working muscles. The body will always choose to burn carbohydrate over fat because of its ease in making it readily available energy. If a limited amount of carbohydrate is available through proper diet partitioning, the metabolism must increase the consumption of fat stores to meet the fuel demands of any given treadmill workout. By increasing protein intake, the ability to recover from work outs is increased and new muscle tissue may be created that in turn will require more calories and fuel.

Treadmill Workouts

Daily workouts on the treadmill are very strait forward and consist of more coherence than anything else. An individual needs to bring his or her heart rate up to between 55%-80% of it's max and keep it there for at least thirty minutes. Thirty minutes is the absolute the minimum required, but if physical activity is something new to the individual at hand, it would be good to keep it light for a few weeks to condition the body and prepare it for more vigorous activity. Intervals, or small bouts of intense exercise every few minutes during the duration of time on a treadmill can really boost overall calorie consumption. For more advanced users, the incline can be raised to provide greater stress and faster results. The key is to raise the metabolic rate and keep it there for a length of time that really allows the body to dig deep into its fat stores and release energy for fuel. If the diet recommended above is followed, this can make way for a very effective work out routine.

Water

The amount of water in an individual's system can have dramatic effects on it's ability to metabolize and burn body fat. Water is needed for nearly every single bodily function and weight loss is no different. Water helps shuttle fat from stores on the body to hard working muscle cells and also aides in the transportation of oxygen from the lungs. Water even works as an appetite suppressant that can help avoid overeating at a meal. Simply drink 8-12 onces before sitting down to eat and the amount of food consumed can often be cut in half. Don't overlook this vital nutrient in your weight loss program. Also, drinking more water helps to reduce water retention by stimulating the kidneys. Numerous studies have shown that if an individual is overweight, they should add at least 1 glass of water to their daily intake for every 25 pounds over their recommended size.

Sleep

Studies have shown that not getting enough sleep can actually inhibit the body's ability to burn fat. The reason this happens is because sleep deprivation can lead to a hormonal imbalance which may throw the metabolism out of whack. As a result, fat burning is greatly diminished and work outs become far less effective and can make results far harder and longer to achieve. If an individual is going to take the time and energy to work out and eat correctly on a regular basis than he or she should strive to get the most out of each exercise session by getting plenty of sleep. 8 hours a night is the recommended amount of sleep by most experts. In recent years however, that number has been reduced somewhat and now many are stating that between 6-8 hours is plenty. Whatever the case may be, make sure to get plenty of rest during any physical fitness program.

So there you have it. Four tips, that if followed correctly will help aide in fat loss. Always consult your physician before beginning strenuous physical fitness program and always be sure to build up your time on the treadmill.

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3 Mind Blowing Aerobic Exercises Which Will Help You Lose Weight Real Fast - Are You Aware of These?

One of the biggest problems our society is dealing with right now are weight problems. We have more overweight people now than we ever had before. Lack of physical activity and more time sitting behind a computer screen or TV are one of the major reasons why most people are suffering from weight issues. Do you know that the fastest possible way to lose weight is using aerobics? Aerobics exercises can help you lose weight faster than you ever thought possible? Read on to discover some of the most effective aerobic exercises which will help you lose weight like crazy...

Slow walking- This is one of the most easiest and most effective aerobic exercises which will help you lose weight real fast. A regular 30 minute walk everyday is known to bring highly effective results when it comes to weight issues for several people out there. Make it your routine to walk at least 30 minutes a day and you will see changes in your body within a matter of a few months.

Start cleaning your house- This is another great aerobic exercise which would provide you with a full body workout and help you shed tremendous amount of fat within no time. Not only would this give you a great workout it will also help you keep your house clean and tidy.

Start climbing stairs- Another great aerobic exercise is climbing stairs. This is very effective when it comes to going up a lot of floors specially at your office or some place else. Make it a habit to use the stairs instead of the elevator as this would provide you with a natural workout on a constant basis.

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Tuesday, May 18, 2010

Cardio and Aerobic Exercises

Cardio and aerobic exercises are helpful to get the stronger muscles as muscle is a key to increasing your fat burning even you are not exercising. The most common way to get stronger muscles is weight lifting but lifting weight requires joining or going to gym. There are effective way of burning quick weight is cardio and aerobic exercises as these are very helpful.

Cardio & aerobic exercises helps in

Cardio and aerobic exercises are helpful to strengthen the respiratory muscles and it results in smoother and unlabored breathing. These exercises are good for strengthening the cardiovascular muscles and it also improves the hearts pumping efficiency. It tones the muscles of all parts of body that results in improved blood circulation and reduced blood pressure. It increases the number of red blood cells in the body, which makes for improved transport of oxygen throughout the body.

If you follow the regular and disciplined aerobics, you can reduce the risks of having cardiovascular diseases. It is also helpful in lowering the risk of having other health problems such as respiratory diseases and osteoporosis.

Most common cardio exercises:

Walking - Walking is considered the most common form of cardio exercise. Walking is a low-impact exercise and it can be done just about anywhere. It is one of a few aerobics exercises that can actually be incorporated into your lifestyle. If you practice 15-30 minute walk around the mall, it makes you lose just as much calories as you would on the treadmill. You can increase your fat loss by increasing the speed of your walks.

Running or Jogging - Another, most accessible & easier cardio exercise is running or jogging. You can do it depending on your physical capacity. Beginners have to try speed walking first before progressing to jogging and then running. Like walking and running, jogging can be done in a lot of places like beach, park, in your neighborhood or at a track. It is a very natural activity for your body and you can easily adapt once you make it a regular exercise.

Aerobic Dance-Throughout the decades, aerobics dance exercises may have changed but it has not faded. People still prefer exercising to a thumping beat & aerobic dances are very effective yet fun ways of keeping the weight off while maintaining a trim and tone body.

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Exercise For Anxiety - A Safe and Effective Way to Relieve Stress

You are probably saying who has the time to exercise in this busy anxiety riddled world we live in! Let me tell you I totally understand and have been there, but the other thing I can tell you is that exercise for anxiety does work and normally if there is enough of a will there is a way. Furthermore, if you have yet to reach a point where you are motivated to send that nagging anxiety back to the house of nervous tension from which it came then maybe exercise for anxiety is not right for you quite yet.

Nevertheless, there is no question that that destructive symptoms of the nervous tension known as anxiety often do improve with exercise and there is no better time than now to start reaping the benefits. So let's dig our running, walking, jogging, hiking, aerobic dance, dancing, or cross training shoes out from under the rubble in our closet and get started.

Six ways exercise can help would include:

*Triggering your body to produce feel good brain chemicals (neurotransmitters and endorphins)

*Raising overall body temperature which intern has a soothing emotional effect

*Provide a temporary distraction for your problems

*Provide social interactions which may not have occurred otherwise

*A sense of accomplishment may accompany your decision to use exercise for anxiety

*A new feeling of self confidence may be an unforeseen benefit as you meet or exceed your exercise goals and start to look and feel more healthy.

What type of exercise will work best?

I once had a friend who thought that watching others work out would make him healthier. I suspicion he simply wanted to hang around and watch the girls in the aerobics class sweat to the oldies but who knows. This approach is not on our list.

It is easy to link physical activity in terms of a health club environment with 0 body fat bodies running around but in reality there are many different options that can produce excellent results. You might take a walk in the park, join a pickup basketball league, do some canoeing, take dance lessons, do some intense gardening, wash your car, or play a game of tennis with a friend. Anything that will get you away from the computer or television and off the couch, while facilitating your goal of becoming more active will be a step in the right direction to improving your mood and releasing that pent up nervous tension.

For those of you that are chained to your desks, with literally no time or energy to exercise you might consider taking the stairs instead of the elevator, quite parking in CEOs parking place and consider parking farther away in that far away parking spot that is eternally empty, or put on a couple of leg weights on before leaving home making that walk to the office a little more challenging. Be creative when implementing exercise for anxiety, after all you use your creativity elsewhere, why not here.

How much is enough?

Generally around 30 minutes day at least 5 days a week is the number that is bandied around most often but even 10 minutes will help if done correctly. So don't skip exercise for anxiety just because you are running short on time.

What else? Some have found herbal remedies for anxiety to be very helpful especially when combined with physical activity. While not for everyone, herbal remedies for anxiety could be that missing tool in your toolbox of tension relief.

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Monday, May 17, 2010

Maintaining Safety - Aerobic Exercise and Injuries

Aerobics are brilliant exercises to perform to get your heart pumping and your body perspiring. You are able to use aerobic exercises in order to reduce weight, build endurance, and stay heart healthy. All the same, there is also a downside to aerobic exercising for some people. If you are not too-careful, you may get injured due to aerobic exercise. Therefore, it is crucial to follow these tips to ensure you are exercising and utilizing aerobics in a fun and healthy way for your body.

Most importantly, while you are doing aerobics, it is essential you consider your dress. Wearing good shoes is vital. Aerobic exercise requires a lot of movement, so if you wear shoes with laces which come untied often, there is a good probability that you may slip, trip and fall. You should also look at the other articles of clothing you are wearing. If they are too constrictive or overly heavy, you could get easily overheated which could make you dizzy. Your clothing should breathe well and not be too constricting in order to keep you from injury.

Also, you should give consideration to your workout area, particularly if you are working out at home. When you are at home, you will need to make sure that the area you have chosen for your workout is spacious enough for you to move about freely and not bang into anything. It is also vitally important that you inspect and maintain your workout equipment to make sure that it is in the best repair achievable and will not cause you or others injury. Your workout area at home should also be clean and free from clutter and as dust-free as possible. When you workout, you sweat a lot and breathe heavily and deeply, therefore if you're doing that in a dirty environment, you may pick up some nasty bacteria or viral infections.

An additional tip to staying safe is to not exert yourself too much. Though it is important to push yourself in order to get the best, most beneficial and most intense workout possible. However, when you push yourself too hard, you put may find yourself pulling muscles, getting cramps, or otherwise injuring your body. Experiencing injuries of this sort will also affect you psychologically and a workout will seem a chore rather than something you look forward to.

Your doctor can give more advice about how to stay safe while exercising. Remembering to warm up and cool down is also very necessary, as is doing the correct exercises for your body, age, and gender. While you are working out, you should be feeling your best, and not be concerned about injury.

Remaining safe is imperative. If you are injured, you will be unable to do aerobics while you recover, and you will miss out on days or even weeks of training. A ripped muscle could take months to heal. If your health is important to you, then this should include your safety, therefore ensure you take steps to being safe whenever you hit the gym to do your aerobics workout.

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7 Crucial Elliptical Machine Tips For A Top-Rated Cardio Weight Loss Workout

Elliptical machines are the express way if you want to go from floppy and flabby to firm and fit, according to reviews. These fat-burning, multi-tasking mentors offer low impact workouts with high impact results for guys and ladies alike. In the treadmill versus elliptical machine debate, the latter wins hands down if handlebars for an upper body workout forms part of the package. There are seven tips you need to keep in mind if you want to make the most of such a workout.

1. Get Ripped With Resistance

When you embark on a new exercise program, your body immediately begins to adapt to it. This means that you constantly need to change the routine in order to 'surprise' your muscles, if you want to continue to see those gratifying results in the mirror. If you don't do this, you will soon reach the dreaded plateau where it feels as if nothing is happening for weeks at a time. This is where the usefulness of the adjustable resistance levels of elliptical machines come in. By upping the challenge with a more intense grade, your muscles are shaken awake and cajoled into a higher level of performance. This maintains the effectiveness of the fitness equipment.

2. Reach For Reverse

If you have an elliptical machine that offers both forward and reverse motion, you have the opportunity to bring new muscle groups into play. Making use of this change from time to time also helps to prevent repetitive strain injuries. Another benefit is that it adds a touch of variety and helps to combat boredom.

3. Fun With Feedback

These days the consoles on elliptical machines are mostly clear and easy to understand. Nobody wants to have to go on a study course about deciphering console gibberish before commencing training! Aim for a display without too many feedback channels. Keep it simple and functional. Apart from the obvious speed, time and distance measurements, you can make good use of data about your progress regarding calorie and carb burning. You need to be able to concentrate on your workout, not the display's digits.

4. Productive Programming

Look for as wide a range of easy-to-follow programs as possible. These are usually built in and have been scientifically designed and compiled by personal trainers. Look for workouts that concentrate on your heart rate, on hill climbing, and on weight loss. Most ellipticals will also offer one or two programs you can customize to suit your personal goals and needs. This is a useful option to have.

5. Exercise Equilibrium

If you want to enjoy your cardio weight loss workout, make sure that your trainer functions quietly. You may want to listen to some of the best workout songs, or indulge in a favorite soapie on the box while exercising. You can't do that amidst a deafening clattering and clamoring. Look for absolute stability in the equipment. The movement should be totally smooth and fluid. If this is not the case, move to a different model or brand. Quality trainers have such an easy action, that you won't even notice how intense your workout is. This has the advantage that you will continue for a longer period.

6. Family Room Footprint

It is important that you place your elliptical machine in a comfortable, pleasant environment. A cold, dark, musty basement isn't advisable. Nobody would feel like exercising there. Place it where you can be among family members and where some sort of entertainment such as music is available. This type of fitness equipment is fairly compact and made to fit into living spaces.

7. Cross Training Considerations

Make sure that you opt for equipment with moveable cross training handlebars. These add extra oomph to your cardio weight loss workout. Why limit a workout to your legs if you can add arm, chest and shoulder toning in the same time span? Imagine what this does to your calorie burning levels. In going for this option, you will reach your weight loss goals that much faster, or you will be able to cut your workout time significantly. Either way you win big time.

Create a fast-paced weight loss and aerobic fitness program with an elliptical machine as your training buddy.

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Sunday, May 16, 2010

Exercise For People With Dementia

Dementia is common amongst elderly people and affects the memory, reasoning power and other cognitive functions. Patients suffering from dementia often find it difficult to carry out routine tasks such as driving, bathing, dressing and routine household chores. Dementia patients can improve the condition by following the prescribed exercise regimen suggested by a trained medical practitioner. Exercise may include brisk walking, swimming and aerobic exercises. The exercise helps in increasing the blood flow to the brain and the formation of new brain cells.

Aerobic Exercises

Aerobic exercises help in improving their general health, strengthening the hormone and immune systems and increasing blood flow to the brain. Patients can start with ten to twenty minutes of aerobic exercises, depending on fitness levels. The exercise duration can be increased gradually as the patient begins to experience a general feeling of wellness. Aerobic exercises may include jogging, cycling, swimming or any physical activity that rejuvenates the patient's lungs and heart. Heavy aerobic exercises are however not recommended for dementia patients who have suffered a stroke in the past or have been diagnosed with heart related ailments.

Exercises in resistance and weight training:

Resistance or weight training exercises for dementia patients helps in building lean muscle mass and increasing metabolism. This helps in controlling blood sugar levels, which is very essential, especially for patients who are suffering from diabetes. Diabetes can complicate the existing condition of dementia, as increased blood sugar is harmful for human tissue and cells. Patients can start with lightweights and gradually shift to heavier options, as the body develops lean muscle mass. Initially they can exercise two to three times a week and then increase the frequency.

Flexibility and balance exercises:

The other exercises for dementia patients includes flexibility and balance routines that aim at strengthening the spine and muscles supporting the spine. They help the patients in improving general body co-ordination, which is difficult for the patient. The exercises help the patients to have a better sense of the surrounding space and environment. These exercises may include bending, stretching and tai chi to help in improving the mind-body co-ordination. The patients can take the guidance of a trained therapist, who will suggest the right movements and the frequency.

Dancing:

Dementia patients can also opt for alternative exercise forms such as dancing, which could be included in the aerobic exercise regimen. Dancing is a good option for people who find it boring to engage in weight training or the standard exercises. Dancing can be very beneficial for dementia patients as it combines the benefits derived from various forms of exercises such as aerobics and flexibility and balance exercises. Dancing can help dementia patients in reducing some of the mobility problems that arise due to the ailment.

Dementia is a disease that affects the normal functioning of the brain. It is important for the patients to regularly engage themselves in metal exercise apart from the physical exercises. Mental exercises may include solving puzzles, riddles or playing board games. Family and friends need to realize that love and affection are as necessary as exercise.

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Saturday, May 15, 2010

Benefits of Low Impact Aqua Aerobics

If you want to do aerobics but find that they are just too difficult for you, then there is a solution. It is called low impact water aerobics. These don't require that you do high impact strenuous exercises that leave you feeling tired and sore. This is the main reason that people give up and stop their exercise program. It is just too hard to continue for a long period of time for many people. If you find that you fall into this category then you will find that low impact water aerobics can provide you with many benefits. They will help you stay in form without as many problems.

People love the fact that low impact aerobics don't make you feel so sore and drained of energy like high impact aerobics do. You don't have to try and do all the jumping around which makes it safer for people with weak joints and muscles. Some parts of the low impact water aerobics are very similar to other programs. For example, you will have warm ups, stretching and cool down exercises. Many water aerobics include dance steps that make it fun to do. You will receive a really good workout that will leave you energetic and feeling wonderful. Most of them also last for around forty-five minutes.

If done correctly low impact water aerobics can be very beneficial. They will help your body burn more calories and help you to lose weight and feel better. They are much easier to perform and help to improve the cardiovascular muscles. These exercises are done in chest deep water and really do help to strengthen your muscles. Your muscles will become more flexible while you are building up their strength. The resistance that the water provides helps out in this area but does not put pressure on your body that can cause you to become sore.

People of all ages can receive benefits from these exercises, even children. Low impact water aerobics are wonderful for elderly people that can't do other more strenuous ones. It can help them to stay in form without running the risk of doing damage to their bones or joints. It is also wonderful for pregnant women because it is safe for the baby. Anyone that has been sick or that is simply out of form can also benefit greatly from low impact water aerobics. Basically, if you want to get in form the fun, exciting and safe way, then low impact water aerobics may be what you are searching for, you should give it a try.

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How to Burn Fast With Cardio Exercises

Everyone today is working hard to lose weight and burn fat. However, some people are simply not getting the desired results. For those who are seeing success, they are using methods to burn fat with cardio exercise, which is the key.

Below are some proven techniques that will help a person burn fat with cardio exercises so they see quick results.

Weight Increase
It is extremely important to incorporate weight training in the workout when it comes time to burn fat with cardio exercises. However, the most important factor is to increase the amount of weights being used. For example, someone currently doing curls with 10 pounds should try to go up to 25 pounds. Use the most amounts of weights possible without causing injury or stressing.

Additionally, weight can be added even for aerobic exercise. In this case, a person who uses the treadmill could add ankle weights, which will improve the workout by as much as 20%. There are all types of weights, abdomen, ankle, and arm that can be added to all types of aerobic workouts such as stairs, rowing, running, and elliptical.

More Muscle Use
Another way to burn fat with cardio exercise is to use more muscles during the workout. While this might seem a little awkward at first, it will quickly become the norm. A great example would be doing squats. While going through this exercise, a person could also do a shoulder press simultaneously. In other words, determine what exercises could be done with the most muscles.

More Repetitions
Adding more repetitions to the workout is also helpful to burn fat with cardio exercises. The goal here is to increase the speed of the repetitions. Therefore, someone who does eight leg presses in 10 seconds should push for 12, and someone who does 10 arm curls in 10 seconds should push for 15, etc. The result of this is getting between 30% and 50% more from the workout. Even running could be done by speeding things up or climbing more stairs within a workout.

Miscellaneous
Other things a person can do to burn fat with cardio exercise include:


Swimming - Burns 380 calories per hour
Kickboxing - Burns 345 calories per our
Racquetball - Burns 345 calories per hour
Rock Climbing - Burns 380 calories per hour

The key to each of these seven things mentioned to burn fat with cardio is to get the body moving. By reaching the ultimate heart rate and using both weights and aerobic exercise, a person will lose weight, burn fat, and tone the body. It is all about being consistent, not giving up.

A good cardio program coupled with a healthy diet will help a person accomplish whatever goal they set.

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Friday, May 14, 2010

Aerobic Exercises Around Home

The Benefits Of Aerobic Exercise are well known to all of us...better circulation, more stamina, resistance to infection, more energy, better attitude, etc. But what if you're too busy with work and household duties to find the 2 hours per week? What if you can't afford the equipment or gym membership? This article is for you! We're going to take common household chores that you have to do, anyway, and transform them into an aerobic fitness exercise program. Ready...Set...Go!

Fitness Exercise Schedule: The key to an aerobics workout is to get your heart rate elevated at least 20 minutes, with warm-up and cool-down time of 5 minutes on either side of the workout. In order for the household activities to have aerobic value, then, they must keep your body in constant motion for 30 minutes. This requires some planning but there really are enough household duties to get the job done. In fact, if you develop the habit of doing these things aerobically you may actually gain extra time because of the much faster pace. Plan your aerobic exercises (chores) so you're doing them for 30 minutes, 3-4 days per week. To make it more fun and easier to keep active you can play some upbeat music while you're doing you're housework aerobics.

Indoor Aerobics: It's probably harder to get good aerobic exercise on foul weather days, so these exercises can help you even if you have time for the regular jog.

1. Jog Away is putting things away at a fast pace, but it requires a certain amount of messiness to get full aerobic value. If you have kids, this won't be a problem.

2. Vacuum-er-cise requires all furniture be moved and a plan of action (where plugs are) before you start because you're going to vacuum all the floors in 30 minutes, using long, strenuous movements.

3. Dust-er-cise requires all surfaces be ready for dusting before you start or things could get broken.

4. Tub aerobics can take 30 minutes if you include shower walls and faucets and dry all surfaces with a towel afterward. If it doesn't take long enough, add in the sink and toilet...it couldn't hurt.

5. Hard Floor Fever is a great workout. Move all furniture, place broom, mop water, mop and drying towel within easy reach before starting. Then, sweep, mop and dry floor without stopping. The hand drying is great exercise and removes any residual dirt.

6. Window Workout requires that you adjust all blinds/curtains, move articles out of the way and strategically place drying towels before beginning. If you've got as many windows as we do, this could be more than one workout.

Outdoor Aerobics: Just like indoor aerobics, only the weather is nice. As an added benefit, once you get conditioned for this, you'll save lots of money on car washes, mowers, trimmers and leaf blowers.

1. Window Workout: Same as indoor, except please only do this with windows you can reach while standing on the ground. Ladder aerobics produces too many personal injury claims. Also...don't use the hose or a squeegee...this is supposed to be exercise.

2. Sweep-er-cise is good for at least a couple workouts by the time you count porch, deck, driveway, garage and sidewalks. Just make sure to do it quickly enough to keep your heart rate up. You can pick up the debris after the workout.

3. Whack aerobics is done on all the weeds you used to use that string trimmer for. You'll have to buy a new gardening tool called an idiot stick. Basically, you swing it one-handed at the weeds until they're at the desired level.

4. Car Wash Workout requires the hose, bucket, towels, wax and buffer all be ready before you start. Make sure and jog in place while you're rinsing...otherwise your heart rate will drop.

5. Mowin' Madness is usually good for a few workouts. Do not use a power mower for aerobics...I can't afford the legal fees. Use a push mower!

6. Rake-a-robics is usually possible a few months a year.

7. Shovel-cise can be done occasionally if you have a yard, more often if you live in the snow belt.

Personal Workout: I know the language I used made these activities seem silly but the concept of using chores as a fitness workout seriously works. Five years ago I was diagnosed with diabetes. Most of my life, I avoided physical labor by using power tools, like everyone else. When we bought our 20 acres for our home, I planned on getting bigger power tools. Fortunately, we couldn't afford to do that. I even had to do all the clearing and a lot of the construction to save money. After the heavy labor required for the tree and shrub clearing, hand digging and landscaping and building 700 square feet of decking, I had the best blood tests since diabetes began. Since then, I could have paid to have the 2 acres around my house fire-cleared, but I'm doing it myself. It's wonderful exercise. Yes, I use a leaf blower and a chain saw, but I move all the wood by hand...several tons of it. Not bad for a reformed city-boy. My point is this...you can save money and get a great workout around the house if you just change the way you approach housework.

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Popular Aerobic Exercise Machines

When it concerns aerobic exercise, you may discover that you get a better workout on a machine rather than actually running or jumping rope. Remember too, that like every part of a healthy workout routine, aerobic exercises are exercises that have to be customized to your body and what is advisable for your health. You have to work collectively with your doctor and your personal trainer, if you have one, to develop a system for working out which works for you, and to ensure that whatever you are doing, it is the most beneficial for your body and for your mind as well.

Aerobic exercise machines have become very fashionable when it concerns working out since sometimes they are easier to use and easier to get accustomed to. You do not have to worry about running out of doors when it is cold out or determining a way to have your workout when you don't' have time if you have a machine in your home that you are able to use. The point of aerobic workout is that you are bringing your heart rate up and you're getting in shape. You will be able to do this on a machine as well as running or jumping rope.

There are numerous assorted machines which you might want to try. The two simplest and commonest would be tread mills and bikes. With both of these, you may discover that you can get a superb work out. The aim of an aerobic work out is to bring your heart rate up, so if you are riding a bike or walking or running on a treadmill, you are going to be having your aerobic exercise.

The bike and treadmill are just two of the aerobic exercise machines commonly available and mostly at a very affordable price. Another very good exercise machine is the rowing machine which can be either spring assisted or air assisted. Either the spring or air assisted rowing machine will make you sweat and therefore, your heart rate will increase.

The reason that these two machines are enormously popular is because they are handy. Riding an exercise bike can be something which you do in your front room regardless of what time of day or temperature it is when you finally get around to your workout. Treadmills are the equivalent too, you will be able to get all of the exercise which you require when you're at home.

Having machines to use for your aerobic exercise is something which you should be capable of doing rather easily irrespective of where you decide to work out. Providing you are certain that you are still going to be getting the same amount of exercise, you will be able to see the benefits of working on an exercise machine immediately. It can be the most beneficial way that you have to get your work out completed and to get healthier!

Always remember to have a period of cooling down after aerobic exercise. This may be reducing your running on the treadmill to a walk or gentle cycling on the bike.

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Thursday, May 13, 2010

Top 4 Aerobic Exercises Which Make You Lose Weight Like Crazy - Achieve Earth Shattering Results

Weight is an issue the major part of our society is trying to deal with right now. With the lack of physical activity and the intake of all the wrong foods almost one in every three people in our society is overweight. You see there are several ways to lose weight but nothing can replace aerobics. Aerobics is known to be one of the most effective methods out there to deal with weight issues. Read on to discover some of the most effective aerobic exercises which make you lose weight like crazy.

Jogging- This is probably the most frequently exercise used by several people in our society and has been known to be one of the most effective out of all of them too. You can either go out and jog or if you don't have time just get a home jogger and use it everyday. Now one thing which needs to be noted here is that you should never start with a boost. Your body might take some time to get used to this therefore make sure you start slow and increase your intensity level with time for best results.

Cycling- Another very effective cardio exercise is cycling. You can either buy a real bike or just a stationary one and use it in the comforts of your home. Same as above you need to start slow and build up with time as your comfort level increases with greater intensity.

Dancing- Most people tend to overlook this but this is by far the easiest cardio exercise you can use. Not only does it help you lose weight it is also a lot fun to do and you enjoy doing it every time.

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Burn Fat For Summer - 5 Fitness Answers Revealed

How can I burn fat?

Aerobic exercise (cardio) burns fat and stored carbs for energy. Depending on the style of exercise that you are actually doing, the percentages of each that are used for fuel change. Walking, casual bike riding, and light hiking burn more fat than they do carbs as they are lower intensity activities. Running and serious cycling or fast-paced swimming use more of the carbs and less fat but can burn more overall calories. Going the slower route is not necessarily better however since running and walking the same amount of time produces different fat-burning results percentage wise (running being a lower percent) but since the running burns so many calories, the fat-calorie count ends up being higher.

How about Pilates and Yoga?

You constantly see celebrities claiming they owe their beautiful bodies to yoga and Pilates. While these do tend to sculpt muscles, Pilates often is not intense enough in nature to actually get the point where it ever burns that many calories or fat. When certain styles of yoga and Pilates are used in tandem with other forms of exercise, the results can be magnificent. Yoga which is more aerobic like power yoga can produce excellent fat-burning results similar to many other types of aerobics. So if you are aiming to burn fat and calories with the above, go for the more intense power yoga.

What about lifting weights? Is that just for men building muscle?

Lifting weights is great for just about everyone. It can be a great source of exercise for fat-burning. It get your metabolism going (as long as the weight is heavy enough) and keeps it up after the actual process raising your resting metabolic rate helping to burn fat even when the workout is over.

So how long can I expect to burn fat after exercising?

Of course, like anything, the answer to this question varies depending on various factors such as intensity of workout, how long you were at it, what you were actually doing, and your natural metabolism. Experts say the range for fat-burning can be anywhere from a few hours after your workout to the next day. So it is important to up the intensity whenever possible and remember that the pain you feel at that moment will benefit you for quite awhile after it is all over.

Isn't there an easier way?

As with any task that produces great results, there are no shortcuts. There are ways to make your fitness decisions worth more, but no way to completely eliminate the fitness part from the decisions. The people who own supplement companies will try to tell you differently. But over the years, we have all seen that at best, some of those over-the-counter pills are a waste of money and unfortunately at worst, have had serious health side effects. When it all comes down to it, the good old fashioned way to fat burning is still the truest method. Exercise to burn fat and burn more calories than you take in. I know, a boring and predictable note, but the way to a healthy, lean and sexy body!

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Wednesday, May 12, 2010

The Benefits of Aerobic Exercise As Part of a Healthy Lifestyle

A growing trend around the world is the gradual realisation of the importance of aerobic exercise as part of a healthy lifestyle. People all over the world are coming up with new and improved ways to workout as a way of preventing the growing rate of obesity-related medical conditions. The benefits for your body are way too numerous to list in a single article. However, it's not very hard to find this information out yourself, as your doctor or healthcare professional can list them for you.

The first benefit is that it is the best way to get your heart rate up to a high enough level to start your body's fat-burning engines. It requires you to be moving constantly, so your heart rate will not only get to the right level, it will stay there for the period of time you are exercising. This constant movement is what is important. By constantly moving and having a rapid heartbeat, your circulation will be increased and so blood and oxygen will be delivered to your body at a faster rate. By doing this, you are also making your heart and lungs stronger and much more efficient. Gradually, you'll find that you will be able to do more work with less effort due to your lungs working more efficiently. In a nutshell, this is simply you getting in shape!

As mentioned above, one of the best benefits of aerobics and aerobic activity is that your body will start to burn any stored fat. Once this happens, you will obviously start to lose weight so looking better is the most obvious benefit. However, there is one benefit attached to this part that few people realise. This weight reduction means that your heart doesn't have to work as hard because you are getting lighter. So in addition to your heart becoming stronger, it is not required to work as hard. It is two benefits rolled into one that you probably didn't even know existed!

Another reason for having aerobic exercise in your lifestyle is that it makes your muscles stronger. This is because you are constantly moving for longer periods. Therefore, regardless of what part of your body you are concentrating your aerobic workouts on, you will gradually get stronger and stronger over time. Again, this is simply you getting into shape.

If you are interested in getting the full story on how aerobic exercise can be of benefit for you, you should have a chat with a doctor, as well as a personal trainer. This also applies to you if you've made the decision to begin an aerobics program, as you need to start it gradually. If you are overweight, you will need to start with light aerobic activity before you begin a full-fledged aerobic regime. This way, you can make sure you do not become injured right off the bat!

So, as long as you have the green light from your doctor, you will soon see the benefits that come with starting aerobics and aerobic exercise. You will begin to feel healthier than you've probably felt for a while and your body will thank you for it!

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Scottish Kettlebell Training

Kettlebells are simply cannonballs with handles. But, they are hot! They are a fast growing choice for weight training, conditioning, and physical rehab. The Net is replete with numerous sites and blogs offering kettlebell information, training tips, books, and training DVDs.

Kettlebells have been used for centuries, but the origin is obscure. Many assume that this popular form of esoteric weight training developed in Mother Russia. Over the years, Russian athletes and trainers have popularized kettlebells because they produce results and also because they were readily available being less expensive and easier for blacksmiths to produce than traditional dumbbells. Many believe the use of heavy round weights actually originated as part of the Scottish Highland sporting culture using curling stones as the principal model.

Curling involves the use of birch brooms to guide heavy gliding round stones on frozen lakes and rivers. In glacial temperatures, picking up heavy round stones covered in ice was problematic. Therefore, cast iron handles were attached to the stones to make them easier to handle. These enhanced stones were now easy to use for pressing and swinging motions. Consequently, Highland and famed Cumberland wrestlers (North-West England) began using these "handled" stones during their spring training sessions in preparation for the Highland Games.

Close relationships between Scotland and Russia date back to the Middle Ages. Multitudes of Scots flocked to the vast Russian Motherland that was ripe with opportunity and potential for a better life. Could this be the missing link in kettlebell lore? Perhaps kettlebell advocates and trainees should all don the traditional time-honored kilt! However, this would make many swinging movements considerably humorous and somewhat hazardous!

Kettlebells are traditionally just cast-iron balls with attached handles. Variations include a flat bottom or an overall "padlock" shape. Most are plain black iron, but some are painted in a variety of colors (often each weight is a different color) and some are even plastic coated. But, I have yet to see a Scottish tartan motif!

Weight training and conditioning with kettlebells works many muscle groups and stretches the body across a wide range of motion. They can work well with any regimen, but these weights are more awkward than traditional dumbbells and are more difficult to control. This takes practice. Remember that you are working with a weight as it moves. If you are concerned about banging your forearms, special forearm protectors are available.

Most often a single kettlebell is used, but for certain exercises two may be used. A good workout can be aerobic, intense, and ballistic. They are not suitable for those beginning weight training or conditioning program. Gradual weight increases with proper control, technique, and form must be mastered in due time. Improper use can damage wrists, arms, elbows, shoulders, and back. Perfect technique and form is essential to safe workouts. Exercises include the same basic routines used with a dumbbell plus special exercises that include various one and two-arm swings, finger presses, and unique combined moves like the "Turkish Getups."

Kettlebells generally come in a variety of defined weights. Traditionally, Men usually start with a 35lb (16kg) weight and women usually start with an 18lb (8kg) weight. If you are an experienced overhead lifter, these might be increased to 44lb (20kg) for men and 26lb (12kg) for women. In the U.S. sporting good stores may stock kettlebells in 5-lb increments (15lb, 20lb, 25lb, 30lb ... 45lb etc.). Russian weights are traditionally measured in "poods" with one pood equal to 36lbs.

It is always safer to error on the lighter side when starting out. Those with previous, but recovered, muscle or connective tissue damage should definitely start with lighter weights and then gradually increase. Selecting versatile plate-loaded kettlebells may be another choice as gradual increments can be made when you are ready for increased resistance. Generally kettlebells cost more than equivalent weight dumbbells, but prices vary greatly.

Everyone has their own favorite training methods that they hold dear. These are the routines that hold your interest and show results. Stick with what works for you. Kettlebells may not be the best weight training equipment for your needs. As a martial artist, I personally use kettlebells, whatever their arcane origin, as part of my weight training to supplement traditional conditioning routines. Not that I'm weary of kettlebell training, but sometimes plain cast-iron is somewhat lackluster - needs a little color. Perhaps I'll have to spend the weekend painting my kettlebells in the traditional Clan Gregor tartan!

© Copyright 2008 J Klemens

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Tuesday, May 11, 2010

Best Tips to Get 6 Pack Abs

We all love to look good and 6 pack abs are a dream of many. But people may be deluded by the ads of supplements which claim to be effective in building your 6 packs. Who knows what these supplements contain and they are reported to produce side effects. Why endanger your health with these supplements when with little hard work you can get great abs. work on your diet, exercise and follow these simple tips.

Keep record

Make a notebook or a journal and keep record of everything you do while you're on your way to get great abs. write down your diet plan, your exercise routine, the time you spend each day on exercising, your weight and measurements. This is a way to know your progress. The more you'll be aware of your progress, the harder you'll work to achieve your goal.

Burn calories

The journal will help you keep a track of how much calories you're taking in. this will help you know how much you're supposed to burn, as to have lean body you should burn more than you eat. You not only have to burn fat, but make more your muscle mass.

Exercises

You need to know the right type of exercises for great abs. This cannot be guaranteed by sit ups only. You need to know that you have to work harder. Go for cardiovascular exercises or aerobic exercises for burning calories, strength training for more muscle mass and good abdominal workouts. The muscle gained by strength training will help burn fat and help you with aerobic activities. You can cycle, jog or swim for good aerobic exercises and for abdominals you can do sit ups. Exercises at least 5 times a week and be regular and honest with yourself.

Eating routine

Eat 4-6 meals daily. When you don't eat, your body starts storing fats. So eat after every 2-3 hours to maintain a good blood sugar level. Neither over eat nor starve yourself. Eat enough calories and follow a balanced diet plan. This will help you get all the nutrition to stay healthy and energy so that you can do all the exercises. Don't take in fewer calories as it will slow down your metabolic rate and hinder your exercising routine.

Developing six packs requires a lot of hard work, but it can be made easy and fun if you just dedicate some time to your diet and exercising routines. Keep your expectations realistic and enjoy your journey towards your goal.

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Best of the Fat Burning Aerobic Exercises

Who does not want to look slim and trim? To get rid of that extra fat on your body, you need to exercise religiously. And your fitness regime for fat reduction must essentially include cardiovascular and aerobics training. And to complement it, you need to follow a balanced nutritional diet and necessary weight lifting exercises.

Importance of Cardiovascular Work Out

In order to reduce unwanted fat, you need to cut out you calories. There are two modes of achieving this. One is to cut out on calorie intake by opting for low calorie diet and the other is to burn out excessive calories by way of exercising. Most fat reduction regimes have known to be a failure because of their emphasis on eating less and this adversely affects a person's normal body metabolism. Starving is not the solution to stay slim and fit, it is only foolishness. On the other hand a careless undue rigorous work out is not good. A better and healthier way to reduce fat is a balance between work out and nutrition intake. Cardiovascular workout is vital since it helps you to increase the metabolism rate and being able to eat well can help you boost your morale.

What to include in your aerobics training?

The term 'aerobics' stands for 'with oxygen'. To burn out that flab, oxygen plays a vital role. Only recreational sports activities will not be enough to burn down all your body fat. Something like aerobics is more effective. Aerobics training can be categorized into three basic modes that are low intensity, moderate intensity and high intensity. Undergoing high intensity and moderate intensity aerobics training will prove to be more fruitful than low intensity ones. It works on the principle of direct proportionality - higher the workout intensity larger will be the amount of calories you get rid of. To add to its benefit, it also helps in speeding your metabolism activities.

How much time should you devote to work out?

When you do your cardiovascular workouts for about 15-20 minutes, it starts showing positive results like controlling your hypertension and balancing your cholesterols. But this is not enough to reduce the fats in your body. For this you need to add to your fitness training approximately 30 minutes of aerobics workout. But be careful that it does not go beyond an hour as excessive workout it will stress you out.

Combining weight lifting and aerobics:

A training session that combines weight lifting an aerobics is the most effective one. Excessive of cardiovascular exercising may wear out your muscles. Thus including weight lifting can help muscle building and fasten metabolic activities. The result will be a fit fatless muscular body.

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Monday, May 10, 2010

Understanding the Different Terms in Aerobics

Aerobics is a type of physical exercise. It combines periodical exercise with stretching and strength. The purpose is for improving all elements of health. Aerobics bluntly means with oxygen. Oxygen is the major fuel that is used to sustain bulky muscle motion over long periods of time.

Since 1970, Aerobics has become more and more popular. Aerobics can involve many kinds of exercises, sports. Below are all the popular aerobics activities related information that can help you find any knowledge you need.

Step Aerobics

Today, in the worldwide, Millions of people are practicing step aerobics. The reason for its popularity may be it is easy to access. It is a method of providing the exerciser with a notable aerobics workout that also does not need complex equipment and nor does it need a big space. The only real requirement for step aerobics should be a flat surface and a step.

Step aerobics aims to enhance the consumption by the body of the quantity of oxygen consumed whereas step aerobics tries to build towards reaching the same goals through more intensive workouts.

Choreography Aerobics

Aerobics Choreography is also one of the most popular aerobics exercise program. It is involving quick stepping patterns that are performed to associated music with an instructor providing the required instructions. The aerobics activity grew fast and peaked in the 1980s.

There are two kinds of group choreography aerobics exercise: Freestyle and Pre-choreographed. It attracted some famous public person like Jane Fonda and Richard Simmons, they even created their own videos and television shows to promote their exercises.

Water Aerobics

Water aerobics transform many body rhythmic movements and dance steps be completed in the water. There are advanced programs as well as beginning programs teach the participants to perform arm or leg activities in different combinations.

The water aerobics often use some equipments, this is very useful in improving the exercise performance. Many people all over the world have realized that water exercising and, in particular water aerobics exercise, can greatly help them improve their health as well as quality of life.

Chair aerobics

By practicing an alternative called chair aerobics, persons with diabetes can benefit from such aerobic exercise. Those performing chair aerobics will have a chance to stay off of their feet and still receive the same intensity as normal aerobics. Some chair exercises like this require more effort than the regular aerobics so you are getting more out of what you practice.

Kickboxing Aerobics

Aerobics and kick boxing is a new concept for physical exercise. Literally it means aerobics and kick boxing are being combined to form a new method in exercise. It is also a kind of combination with west and east. Westerner invented aerobics in 1970. Asian invented martial art more than a thousand years ago.

Chinese martial art is the ancestor of kickboxing. Kickboxing is a small part of copy from Chinese martial art. Other Asians simplified this part and finally become modern kick boxing.

Low Impact Aerobics

With low impact aerobics, you can take your time to discover and build your heart's strength. It is different with running or weight lifting - intense movements that can harm you. Instead, it involves graceful exercising routines that need you to focus on the movement at hand. The movements are not difficult, but the repetitiveness can provide great benefits for your health.

Aerobics Clothes

When picking out aerobics clothes, it is preferable to wear several light layers of clothing instead of having one heavy cloth layer. The reason is the clothing layer that touches the skin should be able to absorb dampness. Like T-shirts and sweatshirts that are worn along with tights or drawstring pants are ideally apposite for aerobic exercise. Appropriate aerobics clothes will certainly help one enjoy their workout program.

Aerobics Music

A quantity of these aerobics music albums feature perfect 32 count and, with the skill to flawlessly edit the music, it would in this manner allow the user to get the energy and diversity that they need by choosing selections that will go a long way in suiting the musical tastes of everyone and that includes people of all age groups.

Aerobics Career

Being an aerobics instructor isn't as difficult as you may think. Many aerobics instructors are just form former aerobics students. Aerobics classes are extraordinary ways to remove weight while having fun. There aren't many exercise methods that can gain the same thing.

Aerobics Action!

You may have always wanted to lose the unwanted pounds. Attending an aerobics class can achieve you purpose and also can be fun. It's easy to find an aerobics class for yourself. There are fitness centers universally and there's usually bound to be one year.

Checking the local newspaper, paying attention to TV advertisement, or check the yellow pages, you will find a fitness club close to you.

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Zumba Dance Classes - Top Mistakes to Avoid Before You Take a Zumba Class

Have you been looking at Zumba lately?

Are you looking to take some Zumba dance classes but have been a little leery, intimidated or just shy about it? Well forget all that because a Zumba class is just plain - FUN! Here are the Top 3 tips to know in choosing Zumba Dance Classes

Tip #1:

Location, location, location - Check it out first. Find out what kind of facility, what type of flooring. The better the flooring the easier it is on your feet. You will be less prone to injuries - such as shin splints. You can generally tell if a floor has a concrete base, you will feel it in your calves after a good cardio. The best possible floor to workout on is a floating floor. One that has a layer of "cushioning" between the base and the wood.

Tip #2

Research the instructor - Make sure the instructor teaching is a Certified Zumba Instructor. Inquire about the type of fitness background he or she has. Do they have other certifications? Preferably you want a Zumba instructor that has been certified as a personal trainer. Why? He or she can then help you with any sticking points you might have in shedding those hard to shed fat stores.

Though it is not required by Zumba, a Certified Zumba Instructor with a strong fitness background is better qualified to teach you. They have a knowledge base of - anatomy, physiology, nutrition and they know how a body works, what are the best foods to eat that will aid you in shedding body fat. They can guide & assist you in discovering what types of foods are the best to help boost your metabolism and what the top stretches to perform are. A crucial part of good exercise science is to always stretch before and after your Zumba dance classes.

Tip #3

Does you Zumba Instructor have a dance background? Either trained in the classics or trained in the ballroom. This can help immeasurably in getting the maximum benefits from your Zumba dance classes. Don't shrug this tip off!

All of these things together, help make your Zumba dance classes the "party" that they are going to be.

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Sunday, May 9, 2010

Health and Fitness Gift Baskets Perfect For That Active Retiree

Is someone in your office workplace or someone that is close to you set to retire in the near future and you are looking for ideas on what to get him or her? Try a health and fitness themed gift basket. There are hundreds of different variations of baskets that can be made depending on the budget, gender of the person, general likes and dislikes, and where a person lives. Part of the gifts can be serious and the rest can be gag gifts. Here we will try and supply some different ideas for both men and woman that can neatly fit into a gift basket.

Gift Basket Themes

1. Golf Lovers Basket

It may be a bit cliché but a large majority of retired men intend to play a lot of golf and a golf driving range gift certificate or golf course membership would fit perfectly in a gift basket. It can be a center piece of a golf themed gift basket which could include golf gloves, tees, balls, shoes, and any other golf related item you can think of. For a gag you can get the DVD Dwarf on Golf or all used products in the basket before giving the real basket.

2. Exercise or Fitness Theme

Many people say they want to exercise more but the eight do not have the time or they don't want to spend the money. If you think your retiree would be interested in a gym member ship you can center a gift basket on a gym gift card and take those excuses away. You can include weight lifting gloves, exercise clothes, protein and nutritional bars, vitamins, head bands, and other like gym going products. Again, for a laugh you can personalize a T-shirt, towel, a big supply of sports cream for all the aches and pains, make a funny exercise tutorial or whatever else you can think of that would be funny.

If a gym membership is not ideal but you think the person would want to exercise you can still do a gift basket but gear it more towards exercises that can be done at home. Include some exercise videos (P90X or Turbo Jam for example), exercise bands, weighted aerobics gloves, yoga mat, exercise cloths, different fitness drinks and foods, small weights, roller blades, running shoes, and so on. The combination or themes are truly endless. Again, for fun you can include a funny videos, exercise for the "never even though of beginning" manual, a funny list of do's and don'ts, and a funny list of motivational quotes.

3. Day Spa Theme

For the person that needs to relax and be taken cared of send them to a spa for a day so they can get that much needed massage, acupuncture treatment, and aroma therapy. The basket can include some soft nature music, candles, lotions and oils, massaging tools, foot soaker, facial creams, and anything else that will go along with the theme. The mockery that can be created with this can get crude in a hurry, but having funny labels on the lotions, creative titles of manuals, hair waxing products, toe jam cures, and so on. Like I said this one could get funny so have fun with it.

4. Sports and Recreational Themes

A lot of people are fanatical about a specific sport, so you can do a football themed gift basket including tickets to a game, or for a tennis player buy a racket. Where I live people are nuts for the Ohio State Buckeyes so buying a golf bag with Brutus the Buckeye on the side, or football jersey with his or her name on the back would go a long way. To get a laugh buy something that is totally irrelevant to the sport like ping pong ball for a golfer or soccer ball for a basketball fan. A big gag is making a basket of a rival sports teams products, but keep it inexpensive because most of it will never see the light of day.

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How Important Is Aerobic Exercise To Lose Weight?

Every time I am at the gym it seems the people who are making the most progress are the ones on the treadmill. Their shirts are drenched in sweat and it looks like they are running a marathon. They are performing intense aerobic exercise. These people aren't putting themselves through that for no reason, they know the benefits of such an exercise.

During aerobic exercise not only do you increase your heart rate dramatically, you move large muscle groups in your arms, legs, and hips.

There are many benefits that aerobic exercise brings to your body.

Your body takes in a LOT of oxygen. You bring in the maximum amount of oxygen into your blood stream.

Your body pumps blood much faster. Your body requires more energy. The only way to get this energy is to move the oxygen through your blood stream.

Your body release many endorphins. This in my view is the greatest part of Aerobic exercise. Once you are done your body and mind feels so great. Endorphins are your bodys natural painkillers.

There have been many studies done to show that Aerobic exercise helps you live longer then someone that does not perform it.

Your will increase your body's stamina, help manage any stress, and improve your sexual performance. A study in 2003 by Harvard Medical School showed that men who ran 3 hours or more a week reported sexually functioning like men who were two to five years younger then them. If that's not a reason for men to get out there and run I don't know what is!

Aerobic exercise is important along with a great diet and a safe diet pill.

Good luck in your quest to be healthy!

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Saturday, May 8, 2010

Why Are Aerobic Exercises Good For You?

Who wouldn't want to have well shaped body or skin that glows? Who wouldn't want to have a body that is healthy and strong? Yes, by doing aerobic exercises, you will not just have a beautiful skin and body, you will have a strong body that can combat diseases.

There are plenty of health benefits aerobic exercises can give you. These exercises, combined with healthy diet, is one of the well being inducers you can find. It can help you live a healthier and longer life, and enhance your looks and well being. Moreover, the good thing about aerobic exercise is that it is fun to do. You can do your aerobic routine even while listening to music, watching television, or listening to educational or inspirational tapes.

Aerobics has a direct effect to three of the most important parts of the body - lungs, muscles and heart. When you consistently stick to the aerobics routine, you will not only see physical changes. More importantly, you will feel the change from within.

How do regular aerobic exercises work?

The human heart is also a muscle that pumps blood to the other parts of the body. The heart is strengthened when we exercise often. As it becomes stronger, it will be able to pump a much greater volume of blood than it used to. With each pump, the rate of oxygen-rich blood delivered to the other parts of the body is increased. By doing regular aerobic exercises, our heart becomes more efficient. This is why athletes who do such exercises regularly has double the amount of blood pumped than those who do not have a very active lifestyle.

The aerobic system of your body is your lungs, heart, muscles and blood vessels. The health benefits you can get from such exercises depend on how well your body can distribute oxygen to energize your muscles. By doing regular aerobic workouts, your ability to take in and distribute oxygen is increased. Thus, your body gets stronger as well. Here are more benefits of aerobic exercises explained:

Aerobic exercise can also help you burn excess fat or keep your weight under control as it helps burn calories. It could also help decrease your cravings for food so you eat less.
• Doing regular aerobic exercise can also lower or control your sugar level as these exercises help your body respond to insulin.
• Because it helps increase muscle mass, it can also help increase your metabolism. Thus, by doing such exercise, you are sure to lose weight.
• It helps promote blood circulation, reducing the chance of blood clots.
• It helps promote good sleep and improved breathing.
• It helps you fight stress.
• It can also control your cholesterol level. Thus, it reduces the chance of heart attack and high blood pressure.
• It helps you keep your muscles strong. This would help you avoid fractures.
• Aerobics can help you improve your body not only physically but from deep inside as well. Studies suggest that people who engage in exercise and cardiovascular activities, such as aerobic exercises, are healthier than those who do not.

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Friday, May 7, 2010

Earth Shattering Aerobic Exercises For Weight Loss - Lose Tremendous Amount of Weight Within Days

Aerobics is something which can be easily done over a longer period of time but most people tend to avoid aerobics thinking it's just too much work but the fact they normally tend to overlook is that aerobics is probably one of the best ways out there to lose a lot of weight very fast. Some of the aerobics exercises are so effective that you would start seeing results within days. Read on to discover some of the most incredible tips, tricks and strategies on aerobic exercises which would make you lose weight like crazy......

Play a sport- Do you know that playing a sport can be one of the best possible exercises you can think of? Not only does it help you burn a tremendous amount of calories it also helps in losing a lot of weight within a very short amount of time. Now there are several sports out there but not all of them get you the same results therefore make sure that the sport you choose requires adequate amount of work and involves a lot of running such as soccer, tennis, basketball etc. Do you know that doctors always recommend people to just play some sort of a sport daily for about an hour and they would never see any health problems if they do so?

Brisk walking- This is another great aerobic exercise which makes you lose weight like anything. All of us walk but there is a way of walking. You see brisk walking burn calories twice as hard and helps you lose weight rapidly. But you might complain that you don't have the time to walk, in this case the best possible option is to stop driving to the nearest mall or the grocery store. Instead of driving have a brisk walk.

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Aerobic Benefits and History

Aerobic Benefit:

The word 'aerobic' means "with oxygen". Researchers consistently recommend that regular physical activity with healthy eating habits is the most efficient way to keep yourself fit and control your body weight. Aerobic activity helps you to control or reduce your weight by using excess calories that otherwise would be stored as fat. Everything you do uses the calories including sleeping, digesting food and breathing. Any physical activity to what you normally do will use extra calories. So doing regular aerobic exercise gives you a sense of positive attitude that helps to counteract stress. Aerobic activity increases the body's production of endorphins.

Benefits of aerobics:

* The heart works more efficient and becomes more stronger

* It helps to control your weight.

* Reduces the risk in developing diabetes, obesity and any heart disease.

* There is an increase in good cholesterol and decrease in bad cholesterol.

* It increases endorphins.

* Increases the body's ability to take in oxygen and makes you breathe faster.

* It helps to reduce and control the body fat.

* Improves the body muscle strength and flexibility.

* Improves the quality of sleep that freshens you early next morning.

* Helps to avoid chronic diseases like heart disease and hypertension.

* Aerobics increases the resistance fatigue and gives you more energy.

* Improves your mood and reduces depression, stress and anxiety.

* It avoids overheating.

* Aerobics pumps the blood faster and more forcefully.

* Helps in prevention of cardiovascular diseases.

* Builds the muscular strength and makes your body more flexible.

* Helps to reduce blood pressure.

* Prevents from certain types of cancer also.

In short aerobics burns your fat. Aerobics makes you live longer and live healthier and happier.

It builds up a positive attitude in you and changes your perception of looking towards life.

Regular aerobic exercises will force the heart to gradually enlarge and it is important to always target your heart rate.

Here safety is first:

Vigorous aerobic routine can cause sprains and injuries. So never neglect the pain and immediately consult your doctor. If you have any medical concerns the consult your doctor and then start the routine. If a problem like dizziness, vomiting, back pain or any other arises consult your doctor and then continue the aerobic activity.

Aerobic history: "Origin of the way ending in a fit and healthy world"

Aerobics is nothing but a system of exercises to help prevent coronary artery diseases which was first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas. Shortly after the publishing of cooper's book about the exercise system, Aerobics in 1968, a person known as Jackie Sorenson developed a series of dance routines known as the aerobic dance to considerably improve the cardiovascular fitness. In this way aerobic dance and other form of exercises gain existence and made its way cautiously among the masses all over United States and many other counties and that too in a very short span of around two decades. The number of aerobics participant in the US alone raises from an estimated 6 million in 1978 to 19 million in 1987. Thus from the above lines one can easily see the tremendous popularity of aerobics among the people around the world.

Something about sportaerobics

Howard and Karen Schwartz are the two persons who developed a very new and competitive sport known as sportaerobics in the year 1983. Their group organization called the sport fitness international holds the credit of organizing the first national aerobic championship in the year 1984. Sportaerobics at the beginning, started featuring competition in four categories namely individual male and female, mixed pairs and trio which have the facility to include any of the three athletes. In the year 2002 the competition was upgraded to a group of six athletes. The judgment of the competitors is done on a one minute, forty-five seconds routine done to music. Judges choose two criteria namely the artistic merit and the technical merit with an overall 10 pints each. In 1996 sportaerobics is formally adopted as a Gymnastique discipline.

Growth of aerobics since the early years

Aerobics since the day of its introduction is growing at a tedious pace. All sorts of people are finding aerobics to be convenient and helpful in maintaining a fit and healthy body structure. Today the present scenario is such that every person in between a heavy work schedule makes out atleast half an hour to work out either in the gym or in the home. Every one today stress on the need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining popularity.

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Thursday, May 6, 2010

Cardio Workout Routines

If like me you try exercise on a daily or weekly basis to keep yourself in shape and in good health, set yourself a goal with cardio workout routines to develop stamina and overall fitness, by changing your lifestyle incorporating cardio exercise it helps to strengthen the heart, lungs and keeping you in tip top shape.

For beginners don't jump right in there and try to do everything right away you don't want to cause an injury to yourself, start of gradually by walking and building it up to jogging, getting your legs, muscles and breathing used to the exercises, start with 10-20 minutes exercising even around your neighborhood, Once you get used to the workouts step it up to 20-30 minutes of jogging or incorporate swimming and cycling into your routine to break the monotony.

For the more advanced if you have time try to exercise twice daily, in the morning wake yourself up going for a run, you will find by starting the day off like this you will be more focused and sharp at within your workplace, in the afternoon if you have access to a gym go for a intense cycle followed by jog on the treadmill to act as a cool down.

For best results try to exercise at least 4-5 times a week before long the you will see the results from your hard work and effort, remember you will need to be strong willed and motivated, always a good idea if you have a training partner you can both motivate and challenge each other and most important have FUN at the same time.

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Pilates Moves in the Back Row

Fancy some pilates moves or to be a pilates performer? Pilates for beginners is gentle exercise for everyone and great for women having had breast cancer. I signed up for pilates workouts at my local night school to begin with. All these ladies, different shapes and sizes, different ages and expectations, all there for different reasons. There would not have been a single night where I didn't end up giggling with one of them as we huffed and puffed our way through the routine without much elegance!

The history of pilates workouts started with a German man called Joseph Pilates. In world war one, Joseph was an orderly in a hospital, helping disabled patients. He assisted them with apparatus that was attached to beds, for exercise and movement. He noticed that patients recovered quicker and were stronger when resistance was being used. Joseph invented exercises that toned muscle groups and encouraged better breathing, helping people to become more balanced and flexible from exercises which do not put strain on the body.

Age and experience are not excuses to not do pilates workouts - believe me, I have tried both! And although pilates can be done on machines, pilate moves can be done at home without gear. When I went to beginner pilates classes, I just wore a t shirt and comfortable sweat pants. Not a tiny leotard in sight! Doing a local search you will find classes for pilates for beginners, where they will gently guide you through pilates positions. By attending beginner pilates, you can be sure that you will notice some of the benefits of pilates, becoming stronger, less tired, gaining peace of mind, being fitter, more flexible, less stressed, more toned with better posture, balance and flexibility.

Being fitter and healthier can help your body fight against possible breast cancer. Your body is stronger to protect yourself, and able to de stress easier, gaining mental clarity. Women doing pilates are often more in tune with their body and like to be proactive with breast self exam. For women who have had breast cancer, yoga and pilates workouts can offer a gentle way to ease back into exercise.

Pilates positions can be adapted and your instructor is able to guide you with sensitivity, to do personalised exercises to strengthen you, physically, mentally and emotionally. Its a great way to reintroduce yourself to exercise.

So if you fancy yourself to be a pilates performer with cool pilates moves, or in my case, not so cool moves, or you would rather focus on beginner pilates classes, this can be a wonderful addition to your life. Pick up the phone and check it out. You have nothing to lose and everything to gain!

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Wednesday, May 5, 2010

How to Age-Proof Your Body With These Simple Aerobic Exercises

Nobody wants to get old and certainly nobody wants to die. But running a close second behind those two things is the fact that nobody wants to *look* old! Fortunately you don't necessarily have to.

Today I want talk about several simple aerobic exercises that you can do to keep yourself from looking old before your time. A lot of people seem to think that it's natural to lose strength as you get older but losing strength as time goes on doesn't have a single thing to do with being old. It starts to happen not because of old age but because we start slowing down and stop exercising. That's all.

The fact of the matter remains that only about 10% of Americans exercise enough to stay fit and healthy looking. The rest of us are slowly marching towards old age without even fighting!

Luckily no matter how old you are and how bad you've been at exercising in the past, you can always turn around and reverse the results. Sometimes it can take as short a time as a few simple months to completely turn your lifestyle around even if you haven't exercised for many many years.

So how do you get started? I suggest that you plan on, and in fact do, work out once every other day for a short period doing some sort of aerobic exercise. It doesn't have to be that difficult. You can start out by simply walking around the block for 20 minutes. Slowly, over time you can expand it or switch to more strenuous activities such as bicycling or even swimming, which by the way is fantastic!

The point is you should try to factor in some sort of rhythmic movement to get your body going, increases your pulse, and makes you sweat a little bit. You should move briskly but you don't have to push yourself so hard that you feel exhausted or fatigued.

You will be absolutely amazed at how spending only 20 minutes every other day walking around the block can change your life around. In no time at all you'll start to look younger and you'll start to feel younger, which is even more important when you really think about it.

Not only will you look better and feel better but you will have more energy throughout the day. And luckily the more out of shape you are the quicker your turnaround will be. I'm not really sure why this is true but I have found that it is over the years.

So why don't you make a commitment right now this very minute to walk for 20 minutes every other day for one month and see how good you feel after that month is over. I think you'll be pleasantly surprised by the results.

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