Showing all posts in ‘Exercise Tips’

Lovely Legs – Get the Legs of your Dreams!

The majority of us crave sleek, slim and well toned legs but are all too aware that leg exercises are hard.  Think about the typical leg exercises; squats, lunges and dead-lifts are hard, FACT. They demand a great deal of energy and are as demanding on your heart and lungs as they are on your muscles but if you want great legs then you have to face up to some hard work.

Lower body training significantly increases the amount of calories you burn, plus it helps to give your metabolism a boost.

There are some great pieces of fitness equipment on the market that can help you shape up your legs whilst also boosting your overall level of fitness with a cross trainer perhaps being the most obvious. A cross trainer delivers a great leg workout and is low impact, so unlike running where you feet pound on a hard floor your joints have no negative impact forced upon them.

The motion is a forward stride and is similar to skiing and stair climbing, in fact it could be described as a combination of the two. As you stride forwards your entire leg, hip and buttock area is stretched, with each muscle benefiting from a thorough workout. As your ability increases you can add extra resistance to your routine by either manually adjusting the resistance or using the machine’s built in computer. By varying your routine during your workout you will really get the most benefit from your cross trainer workout.

A cross trainer is a fantastic piece of home gym equipment for anyone wanting to improve the look and strength of their legs. As an added bonus, the very nature of the exercise routine means you will also become much fitter as a whole because you will endure a cardio workout with every single training session. Why not consider a cross trainer today?


Exercise and Linear Progression

Do you find that you quickly become bored with a certain exercise routine? Do you find yourself switching from one piece of fitness equipment to another in a bid to stave off the boredom? Whist variety is important when it comes to exercise you should also be aware that if you don’t stick to a particular programme of training long enough you will not see results.

Inexperienced exercisers will often fall into this trap and because the results slow they become even more inpatient with the routine they are currently performing, meaning they switch to something else. People also love to jump on the latest trends, but the trouble is there is a new exercise craze out almost every week!

Any changes to your workout routine should be gradual, logical and incremental. You should build on the achievements of your previous workout programme so as to gain real progression. This progression is also known as linear progression.

As a rule, try and stick to your existing workout programme for between 6-8 weeks before introducing any big changes. This includes moving from one piece of home gym equipment to another. This time frame is short enough to achieve results without you hitting a plateau. Throughout these 6-8 weeks, rather than alter your workout you should try and step up the intensity so you challenge your body more as the weeks progress.


Buying the Right Elliptical Cross Trainer

Want to get in shape? Want a piece of fitness equipment that can deliver a great cardio workout effectively and safely? If you have answered “Yes” to either of these questions then you should consider buying an Elliptical Cross Trainer.

The elliptical cross trainer is one of the most sought after pieces of home gym equipment right now and its popularity looks set to eclipse that of the treadmill, which for years has been the “King” of the fitness world.  The advantages of the elliptical cross trainer are there for all to see; not only does the machine workout your whole body, but unlike running or lifting weights the action is low impact, meaning far less chance of injury or strain. Plus, the routine is so simple that even the first time user will have no problems getting a challenging yet really effective workout.

When buying an elliptical cross trainer there are a number of things that you ought to consider in order to get the most for your money.

Budget should be your first consideration. Set yourself a budget and try to stick to it. However, pay close attention to the specification of the machines which fall into your budget and consider upgrading if your pocket will allow. For a little extra cash you may get a whole host of added features that will give your workout that added oomph!

Specification is important and as mentioned above, try and stretch your budget so you get the highest spec possible. Little extras such as an onboard computer to monitor distance, calories, heart rate and time can really help to keep you motivated and to push yourself harder during your workout. Look out for things such as a large fly-wheel and a high weight capacity. The sturdier the cross trainer the better!

Make some room for it! A good quality elliptical cross trainer will be fixed in position, meaning it cannot be folded away. Make sure you have the room for it and if possible dedicate one room in your home to exercise. Add a stereo or TV and before you know it you will have your very own personalised home gym to rival your local health club.

With regular use an elliptical cross trainer will help to boost your overall level of health and fitness and will shape up your body, adding tone and definition to your muscles whilst also aiding weight loss (provided you are eating right). This is an item of fitness equipment that no home gym should ever be without.


Avoid the Gym Bunnies by creating a Home Gym

We are all aware that in order to lose weight and tone up we need to exercise. But many of us would do anything to avoid a tri-weekly trip to the gym. The membership fees are high, the fellow members can be intimidating and your favourite piece of equipment is often favoured by everyone else before you. So what can you do to get round this problem? Simple, create a home gym instead.

Think about it… what could be better? You get to work out in your own time, in your own home and on which ever piece of equipment you prefer. No long queues for the treadmill, no sickeningly slim Lycra clad gym bunnies to erode your self confidence, just quality fitness equipment for your sole use.

A home gym is easy to create and many of us will admit to having at least one room in the house that doesn’t get as much use as it should. And don’t forget, you can even create a home gym in the garage or shed if space inside is too tight. A garage is actually ideal, because it is likely to be cooler than the rest of the house (perfect for when you are working up a sweat) and will have a solid floor meaning it can take the weight of the equipment with ease. You can also bounce up and down to your heart’s content without any creaking floorboards so you don’t disturb anybody.

In order to get the most from your exercise routine make sure you install either a TV or stereo in your home gym. Exercising to music really helps to establish a tempo and the TV can really help to distract you from the monotinty of exercise. Just think how quickly half an hour on the cross trainer will go if you are watching your favourite soap opera at the same time!

Motivation can be the biggest hurdle to the success of your home gym. You need to ensure that once you have installed your equipment you use is regularly. You won’t get fit simply by looking at it (or using it as a place to hang clothes from). When choosing your equipment you don’t need to go crazy; buy one product initially before investing in something else once you have established a routine. Fitness equipment for your own home gym is a financial investment, but it is also an investment in your future health and fitness levels.


Improving Balance and Stability with Vibration Training

Whilst many pieces of fitness equipment can help the user to shed weight and shape up very few products can help to improve core stability and balance. Vibration training is one specific way that you CAN now improve your stability and balance whilst getting in shape at the same time.

If you are unfamiliar with the vibration plate then imagine a machine with a raised platform and two arm rails. The workout is centred around the platform, with the user generally standing or sitting on this vibrating surface. The benefits of exercising upon a vibrating platform are plentiful. The vibrations cause involuntary muscle flexing and this contributes towards increased muscle strength and performance.

The vibrations do not remain in the feet, ankles and legs but are transferred throughout the whole body (hence the term Whole Body Vibration Training, or WBVT). When the muscles in the back and abdomen are forced to flex rapidly they build up strength over time. A stronger core leads to greater levels of balance and stability. This reflex based exercise actually suits muscles which are not used to being toned because the reflex is involuntary.

The vibrations cause such rapid muscle flexing that the workout should be short (around 10 to 15 minutes per session), otherwise fatigue will diminish the results. In addition to an improvement in balance and stability the user will also see an improvement in circulation. As the muscles flex the blood is pushed through the body at a faster speed.


When Dehydration Strikes…

If you are exercising and feeling thirsty then the chances are you are dehydrated. Your body is made up mostly of water (around 70%). In order to avoid dehydration you need to supply your body with fresh water as often as possible and even more so during exercise.

To get the most from any exercise routine you need to do all you can to stave off dehydration. If you are dehydrated your body works less effectively. Put simply, you will work out harder for lower results. You should therefore avoid waiting until you feel thirsty to have a drink. Keep a water bottle with you during your routine and take frequent sips.

You may not know that drinking water at room temperature is actually more beneficial for your body than drinking it ice cold. You should aim to drink a glass of room temperature water within half and hour of waking up. Studies have shown that this action can help to boost your metabolism.

You should aim to drink between six to eight glasses of water each day. This should not be too hard, especially if you replace your usual caffeinated or fizzy drinks with water.  If you need a little help achieving this figure here are a few tips to try out:

  • Keep a water journal – note down how many glasses you have consumed through the day as you drink them.
  • Add natural flavours – a slice of lemon or lime really will add a nice flavour without all the calories or sugars.
  • Take a bottle of water out with you. Have it in your bag and take frequent sips throughout the day.
  • Drink a glass of water before each meal or snack. Many people mistake thirst with hunger, so doing this will not only boost your water intake but may also help you lose some weight



Exercises for a Flat Stomach

Ask people what their weight loss and exercise goals are and the majority will say that a flat, toned stomach is top of the list. Yet achieving this is incredibly difficult and requires determination and effort on your part.

Cardiovascular exercises are a key way to achieving a flat, well-toned tummy. Don’t fall in to the sit-up trap. Sure, sit-ups do help to tone up those abs but doing hundreds every day will really achieve minimal results (for maximum pain).  Plus, working on one single part of the body alone is not desirable. A whole body workout routine is far more effective.

If your tummy area has no definition and is a little flabbier than you would like it to be have a good think about your diet. Fatty foods and fizzy drinks are your waistline’s number one enemy and will lead to bloating, weight gain and bad posture.  Once you have your diet under control you need to turn your attention to exercise.  The best way to get your abs in shape is by performing cardio exercises throughout the week. This can include running/jogging, a session on the cross trainer, yoga or dancing. Mixing up the activities helps to keep your motivation high and your body is less likely to become resistant to the activity.

When honing in on your abs you need to make sure you activate the muscles frequently.  After your cardio exercise routine you need to try some crunch based exercises; these are really effective as they work out every muscle in this area. Lie on the floor and slowly lift your shoulders.  Keep your spine straight and long and move slowly until you are sitting upright. Pause and squeeze your ab muscles slightly when upright, then lower yourself slowly back down to the floor. Repeat this 20 times and always after your normal cardio workout.



Get Your Abs in Shape with a Vibration Plate Workout

Vibration plates are becoming famous for delivering a quality, whole body workout and are appearing in homes, gyms and beauty salons throughout the UK. In addition to exercising the whole body you can actually target specific areas of your body and really achieve noticeable results. Take your abs for example… how many sit-ups can you really do in a day and are you ever going to achieve that flat, washboard stomach and a toned, strong core body.

Rather than simply standing on the vibrating platform you can perform a series of more traditional exercises on the machine. Push-ups are a great example… by kneeling in front of the machine you can perform a series of push-ups that will target your arms, chest and abs. In contrast to performing this exercise on a solid floor, you only need to do around 10-20 reps, 3-4 times per week to achieve fantastic results.

Another great abdominal exercise to try when using the vibration plate is the side abs stretch. Sit on the vibrating platform, stretch your arms out in front of you and slowly swing you arms together from left to right whist continuing to face forward. Your core body is doing all the hard work here and your abs are really being tested. To make this routine even more effective you can add weights or hold a medicine ball. The intensity of the vibrations will mean that after just a minute or two you will really start to feel the burn!

Following this exercise you can then incorporate your legs. Place your hands behind you so they are flat on the plate. Your bottom is now directly above the floor and your legs are stretched out in front of you. Bend your arms so your bottom is lowered towards the floor (without ever touching it). Repeat this for no more than one minute and achieve toned arms and back abdominal muscles.

These are just a few examples of exercises you can do on a vibration plate. The possibilities for exercise are endless, but the intensity is magnified simply because of the vibration technology. This means that through a shorter workout you can actually yield better results. Why not make today the day you give a vibration plate a try!


Breathing Easy

Getting your breathing right can actually be the hardest part of any exercise routine. And if you are struggling to breathe then you are more likely to quit. Here are a couple of things to consider when exercising in order to get your breathing right…

Stay Relaxed

It is really important that you remain relaxed throughout your workout. Take a moment to focus on your breathing and perhaps try specific activities such as yoga or pilates that train you to breathe more effectively. Keep your mind occupied as you breathe throughout the workout by imaging scenarios, like you are running in a race or watching yourself swim.

Stay Fit

You need to do more exercise to improve your overall conditioning. Keep at it and eventually you will find that breathing comes much easier. Mix up your workouts so you get the greatest benefit, so switch from weights to cardio vascular exercise on the cross trainer or treadmill and vice versa.

Increase your Lung Capacity

You can increase your lung capacity by holding your breath over and over again. It really is as simple as sitting at the dinner table and holding your breath for a period of time. Challenge yourself to hold it for longer the next time. As with exercise, if you keep practicing this your lung capacity will increase.


Training Your Movements, Not Your Muscles

If you want to enhance your overall levels of sporting performance then you should avoid a muscle-centred approach to exercise and fitness, such as body building or weight lifting. You should bear in mind that sport is generally about movement and the training you do should increase your flexibility and ability to move more efficiently, effectively and powerfully. If you purely build strength in your muscles in an isolated manner you will not maximise your fitness levels.

Although each sport will have its own specific movements you will find similarities in the movements required. Team games such as football or netball require movements including extension through the hips, knees and ankles. Running in a single direction and then changing direction requires single strength power from the legs and core stability is vital for flexing, twisting, turning and balance.

If you train functionally and use fitness equipment to exercise the whole body you will make your body better at executing all sporting movements.



Ending your Workout with a Cool Down

When finishing your workout avoid coming to a sudden stop. A workout of any length and intensity should always be followed by a cool down. A cool down brings your body back to a pre-exercised state in a controlled and safe manner. During any exercise session your body builds up waste products and a cool down helps to remove them from your system. Without this you will more than likely feel stiff the next day.

Benefits of a cool down

  • A cool down allows the heart rate to recover to its normal resting rate
  • Lowers the level of adrenaline in your blood
  • Has the potential to reduce delayed onset muscle soreness which is the pain and discomfort you can experience 1-3 days after exercising
  • Improves your body’s ability to remove toxins including lactic acid from the blood



Can I “Spot Reduce” Body Fat with Exercise?

We are often asked which piece of fitness equipment works best on certain areas of the body. In truth you really cannot “spot reduce” body fat on specific, troublesome areas such as your buttocks or thighs. If you exercise a single part of the body then the muscle will become firmer which may cause the appearance of that particular area to improve. However, the fat will not necessarily reduce; it will simply be hidden by muscle. This becomes more true if you exercise a single part of your body yet maintain an unhealthy diet. Performing sit-ups every day whilst eating too many calories may well lead to a firmer stomach, but the muscle will be hidden by a layer of fat.

The muscle mass within your body does not turn to fat if you stop exercising. Conversely, fat does not turn to muscle if you start exercising. Remember that muscle and fat are two totally different types of body tissue and mass.

If you have been exercising, then you stop but maintain the same calorific intake each day you will simple consume more calories than you burn off. Gaining body fat is therefore inevitable. Stopping your healthy diet will compound this problem and the fat will build up faster still.



Healthy Eating – Eat Right

If you are currently exercising and want to either lose weight or gain muscle then what you eat plays a vitally important role. Eating well and staying hydrated are as important as doing the right exercises at the right intensity.

The main aim of a nutritional programme for strength training is to create and maintain your body with an appropriate amount of lean muscle. This muscle should have the strength, power and endurance required to meet the demands of not only your everyday life, but also the demands of intensive exercise and training.

Your body is a complex machine; research offers us a great understanding of the role played by food in staying healthy, improving our fitness and in gaining or loosing weight.

Your body weight is made up of various elements including your:

  • Skin
  • Skeleton
  • Organs
  • Muscle
  • Fat
  • Water

Certain elements including muscle mass, bone density and the amount of water in your body can be altered by diet and exercise. The facts are simple… the more calories you consume the more weight you will gain and the more calories you burn the more weight you will lose.

Although we do not have a universally agreed figure for the correct balance of daily nutrient intake you could consider the following as a guide:

  • Carbohydrates – 60%
  • Fat – 25%
  • Protein – 15%

Getting Healthy Takes Less Time Than You Think

Many individuals always find reasons for them to not do something and many of these types of excuses are ridiculous. Every once in awhile these so called excuses may actually be a real reason, but mostly it is just men and women trying hard not to do something. This actually comes to the surface when people find reasons to not be healthy or to remain in shape. While many men and women are actually busy they’ll use this as an excuse to let their health as well as physical fitness suffer. In this article we are going to demonstrate precisely how to find the time to get in to shape and to start living a healthier lifestyle.

One of the main keys to getting healthy and fit is preparation. More than likely in your everyday life you have had to prepare for something even if it is only for a meeting at work. Getting ready is key in your attempt to get fit also, you simply need to find out when you can find a little time to get some exercise. You will need to find out when you have 30 minutes or even an hour, and be sure to set this time aside to get some type of exercise. If immediately after work would be a good time to go to the gym, be sure you don’t go home first simply because once you get home you might not want to go back out again. If you use fitness equipment at home make sure you get changed and use it as soon as you walk through the door, otherwise you will find other things to occupy your time.

The same planning can be done for carrying out a healthy eating regime. You should have a good breakfast before you go out and you can also take along some healthy snacks with you. Just about everyone I know has stopped somewhere to get a chocolate bar or even a bag of chips simply because they are really hungry. If you planned out your snacks you could have had an apple which happens to be better for you and also may keep you feeling less hungry for an extended period of time. Furthermore when it comes to the physical exercise portion you will be more prone to do it if you have somebody to do it with. By doing this, you can keep each other motivated so that you are more inclined to keep going.

And do not use the excuse that you must travel for your job. Regardless of how much you travel almost all hotels and motels have pools and exercise rooms, or you could make sure you plan your reservations out that way. Whenever you plan out your stays this way you will always have the chance to hit the gym. Needless to say some men and women don’t get to select where they stay, in that case find out the place that the nearest gym is or bring along a portable exercise machine. It will be easier to exercise and still have something to do if your stuck in your hotel room.

If all this still seems like an awful a lot of work there are plenty of e books and online fitness courses you are able to subscribe to on the Internet to enable you to fit this in with your time at home if this sounds like your preference. The first thing you need to do is to decide if you actually desire to live healthier and if the answer is yes, and your serious about it, you will find the time.


Exercise – Are you doing enough?

Exercise is vital to your overall health and wellbeing but do you know if you are doing enough? It is a fact that many people simply don’t do enough exercise each week. Here is a guide to how much exercise you should be doing according to the NHS*:

Aged 18 and under

Young people should endeavour to undertake around one hour of aerobic activity each day. This can be any form of aerobic activity, including running, swimming, aerobics/zumba etc. Try and vary the pace so the intensity varies between moderate and intense. Muscle strengthening activities are also important, so why not try gymnastics, push-ups, sit ups etc. Fitness equipment including rowing machines and treadmills are really great at delivering both cardio and muscle building exercise routines.

Age 19-64 years old

You should lead an active life each and every day and you should try to carry out a variety of exercises for at least 2 and a half hours each day. This exercise should be a combination of aerobic and muscle building activities. Try cycling, walking, fast walking and swimming and on 2 or more days a week perform exercises such as sit-ups, squats, press-ups etc.

Age 65 years plus

To maintain health in later life, mature adults should continue to perform around 150 minutes of varied exercise each day. This is of course dependent upon physical mobility. Tennis and swimming are both activities that people can enjoy into later life and a brisk walk each day will aid your cardio vascular health.

We all want to live the healthiest life possible, and this can be achieved through a combination of healthy eating, exercise, only a moderate alcohol intake and no cigarettes. Effort is required, but you will surely reap the benefits as you progress through life.




Forget the Bikini Diet! Try a Vibration Plate Workout Instead!

The summer holiday season is quickly approaching for many women this means one thing; getting in bikini trim, beach body shape. But we need to be realistic and avoid employing weight loss tactics that can actually cause damage to our health and this is where the Vibration Plate comes into its own.

Forget crash dieting, forget running for hours and hours each night and don’t even consider slimming pills or laxatives. You can transform your body with a balanced diet and a regular vibration plate workout and this transformation can be noticeable within weeks.

Vibration plates deliver an advanced workout, yet the moves you perform are typically the same as normal exercise routines. Squats, lunges, sit ups, press ups etc are all intensified when you perform them on a vibration plate. For example, 10 minutes of squats on the plate would equate to around 50 minutes worth if you were stood on the floor!

When the plate vibrates the pulses are passed through your body. The vibrations cause your muscles to flex and twitch on an involuntary basis (you can’t stop these flexes happening). The movement of your muscles is similar to the movement you would achieve when carrying out intensive exercises, so you can imagine the amplified results when you start exercising upon this vibrating platform! Say goodbye to any cellulite you may have!

So if you are serious about getting in shape for the summer try a vibration plate today. They are affordable and are the only piece of gym equipment you will need for your home. Use it regularly (3-4 times per week), eat a calorie controlled diet and you will see the transformation within months.


Natural Exercise Patterns

Elliptical trainers were developed by Larry D. Miller, who examined the idea for the equipment by filming his daughter jogging alongside his car, concentrating on her leg and arm motion. His theory was to use this motion and put it into a machine that would create the same exercise, with much less strain on the joints.

The elliptical cross trainers we see today are considered to be the ultimate cardio minimal-impact trainers. There are two common types elliptical trainer prevalent in the market today, categorized by the motor or “drive” position. The original design is the “rear drive” type. The more recent “front-drive” elliptical was the second generation design.

Cross trainers are mainly driven via leg motion, and most have handles connected to each pedal-link for the purpose of enabling an exercise burden to also be borne by the arms, which provide a secondary source of driving power. This allows the user to gain a ‘whole body’ workout to much greater effect than, for instance, a bike or walker.

Now, elliptical trainers are not for everyone, with some enthusiasts preferring the traditional nature of the treadmill, however the elliptical can provide a more rounded workout, so the growth in popularity has been huge. The ‘soft’ nature for the impact on legs and joints is another issue that draws people to these machines which overall can undoubtedly provide the most natural form of cardio exercise which can be enjoyed in the comfort and security of your own home.


Five Tips for Running on a Treadmill

A treadmill is the exercise machine of choice for many people.  Most home gyms are complete with a treadmill that gets used several times a week.  To get the most out of your treadmill, it is important that you are using it correctly.  The best results come when you are correctly running on the machine.  The following information gives advice on running on a treadmill.

Warming up and cooling down is essential

This is important for any workout but it is especially important when running on a treadmill.  Running is a cardiovascular workout.  You need to give your heart time to adjust to the exercise before you begin and to slow down once you have completed the workout.  Walking briskly at the beginning and end of your workout will provide an adequate warm up and cool down time for your body.

Setting the right speed can help you avoid injury

If you are just beginning on the treadmill, you will need to become familiar with what your running speed will be.  Many people begin at a pace that is too fast for them and end up falling off.  Begin slowly and gradually increase the speed. Once you become familiar with using the machine, you will know what speed works best for you.

Adjust the incline to get a good work out

If you are looking for the best workout possible from your treadmill, you will need to adjust the incline.  Set the incline on level one to begin with and see if it is a challenge for you. If it is not, gradually increase the incline level until you feel that it is a challenge.  Running with an incline will burn more calories and give you better results from the workout.

Keep your hands off the railing

The railing is there to help you get started on the treadmill. If you continue to use it through the workout, it will have a negative impact on the results that you can see from running on the treadmill.  Use the rails only in the case of an emergency to break a fall or to take a breather.

Stay away from the back of the treadmill

If you find yourself getting tired and slipping off the treadmill, you might want to take a break and regain your strength.  Many people injure themselves by falling off the back of the treadmill because the speed is too fast or because they are tired.  Some people also lose focus and fall.  Stay aware of the back of the treadmill.

If you are looking for weight loss results from a treadmill, running is a great way to get started.  Follow the tips above to ensure that you are correctly running on the machine.  If you are looking for the most effective workout possible you will need to focus on speed and incline.  Avoid keeping your hands on the railing or getting near the back of the treadmill.  Properly using a treadmill can give you the results you are looking for.


Walking on a Treadmill

Walking on a treadmill provides many of the same benefits as running.  You must pay close attention to the speed you are walking on the machine. The faster you walk the better results you will see from walking on the treadmill. It is important that you walk fast enough to get your heart pumping.  You can get a good cardiovascular workout from walking briskly on the machine.  Walking is recommended for people who have knee of back injury.  While running on a treadmill is considered a high impact exercise, walking briskly on the machine is perfect for those who have sustained a previous injury.  If you are worried about the impact the machine will have on your injuries, consult your doctor before you begin walking or running on the treadmill. He may recommend a daily workout plan for you that will have the least impact possible on your injuries such as beginning with only 10 minutes a day on the machine.

Walking and running on a treadmill share many common benefits.  Both serve as physical activity that your body needs to stay healthy and fight off disease.  The mental benefits from walking and running on a treadmill can help keep you happy and healthy.  Many people who buy a treadmill for home use report fewer bouts with depression.  If you are able to, consider taking the challenge of running on your treadmill.  You will get the most benefits out of running.  Do not be afraid to try it.  You will be surprised at how quickly your body will adjust.  You will become leaner, stronger, and physically fit.  Whatever you decide, make an effort to get the most out of your treadmill.


Walking – A Outstanding Way To Lose Weight

If you’re wanting to melt off some fat, you’ll also want to get started working out on a regular basis. Is working out a thing you’re not used to doing? Often it can feel a bit too much and even a little bit dreadful… not to worry, there’s a quick way to get back into exercising again: walking! You should integrate walking into your exercise program if you haven’t already done so.

There are many ways to add walking into your day-to-day routine. You and your pet can both work out by taking a 10-minute walk around your neighborhood. Ten minutes may not seem like a lot of time until you see that it equals to 70 minutes over the course of a week. Walking your dog two times every day will double that number. Consider walking to your workplace if you live fairly close to it. Of course, if it’s going to take you 2 hours to walk to work, it’s not such a great idea to walk there daily (but feel free to try if you feel you can do it!). It’s not unreasonable to walk for half an hour to get to your office and it will give you one hour of exercise every day going back and forth. Even if you commute to work, you can nevertheless try adding walking into your day by walking to the next bus stop before you get onto the bus. Or have you considered buying a treadmill? Treadmills are great if you want to walk at home, and are ideal for the cold winter months when it can be hard to motivate yourself to head outdoors for some exercise. Walking isn’t difficult to add to your life.

Walking is great for your body and overall health. Because it’s a kind of aerobic workout, you’ll burn calories while also losing weight and bettering your cardiovascular health. Unlike running, which can be stressful to your joints, you can walk at a pace that works for you. My brother is very lean (but he eats a good deal of junk food) and I ask him how he he can remain thin. Even though he states he doesn’t have a clue, I think the fact that he walks daily may help. After he’d said that, it made sense. Walking is so easy to do there’s no reason you you shouldn’t try it.

If you can get into the habit of walking everyday, it will be something natural to you and you’ll find it easy to slim down. Because walking is not a vigorous workout, it’s better to remain motivated and stick to your program. You can jack up the intensity level of your walking as you become used to walking regularly. There’s no excuse not to do it if you feel fine with that. Walk at a faster pace than you normally do and perhaps jog for a few steps along the way if you feel keen to do it. After this, you may be interested to advance to more challenging activities or to use other more demanding pieces of home gym equipment.

There’s no reason that you can’t walk a short distance daily. Even people with busy schedules can find 10 minutes each day to walk around the block or visit the local gym for a stint on the treadmill.


The Most Ridiculous Weight Loss Products

There are so many different weight loss products out there these days. Some of the time these products are legitimately supposed to help people lose weight. Other products and solutions, however, seem to be conceived solely for the purpose of making tons of money off of desperate people. Some products and solutions are so outrageous that we thought we would spotlight them here in this article so that you know not to fall for the promises they make.

Have you noticed the weight loss ring yet? This is usually a ring of silver that is coiled around repeatedly and is meant to be worn on your index finger. The ring is supposed to put pressure on the pressure points viewed as linked to weight loss. Science has shown that there are several pressure points in the system that, when touched, really can be used to help you feel better. Seabands, to make use of one example, are meant to stimulate specific pressure points to help you control motion sickness. The concept that one ring against your finger will force your body to actively lose weight is stupid.

Have you discovered the neck line slimmer? Through the use of vibration, it is a item that, supposedly, helps you tichten the neck so that you won’t have any more unsightly loose or hanging skin. Anybody who comprehends even primary biology can tell you that once the skin on your race and neck stretches out there is little that you can do to get the skin firmed back up and onto your face. If you are worried about the skin on your neck, see your physician.

Have you noticed the Belly Burner Weight Loss Belt? This is a belt which employs heat to help you, literally, melt off your weight–without having to do anything else. From what we can tell the belt was created to heat your core which is designed to make the pounds fall through.what? We cant exactly tell. It’s true that sweating eats away at calories but there isn’t any way to make sure that those calories will only be burned away from the part of your body covered by the belt. A speedy talk with your doctor should verify that this solution isnt meant to do anything more than get your money.

The genuine truth is the fact that there are all sorts of people who only want to get their hands on your money. They know that you’re feeling vulnerable about your weight and that you are eager to lose it and they victimize that vulnerability and desperation. A lot of people want to lose weight but are afraid of how much work it is going to take to get there. If this process were really easy, there would be much less people getting taken advantage of. Losing excess fat, often, is very hard. No accessory, little bit of clothing will make it happen for you.


Boost Stamina and Strength with Resistance Training

Love exercising but wish you had just a little more stamina? Want to get the most from your fitness equipment? Resistance training could be the key to help you boost not only your stamina but also you strength and overall fitness levels.

Try adding the following elements to your workout session:

Hamstring Curls

Lie flat on the floor and place both your feet on a Swiss ball. With your shoulders remaining on the floor lift up your lower body. Draw your legs towards your bottom by rolling the ball towards you. Do three sets of 15 reps.

Thigh Squats

Hold a bar across your shoulders and raise one leg out infront of you. Lower yourself down by bending your supporting knee (not quite into a full squat or you may fall over). Raise yourself up slowly. Repeat 10 times. On the final rep hold the position for ten seconds.

Dumb Bell Lifts

Take a dumb bell in each hand and perform rapid, alternate curls. Do not cross your arms and remain as straight as possible. Do three sets of 10 reps.

Step Ups

Step up onto a bench with one leg so that your bent knee forms a 90 degree right angle. Bring the other leg up, then step back down with the leading leg. The leg that lands back on the floor second should be the leading leg on the next rep. Do three x one minute sessions.

To get the most from your home gym equipment you really do need to warm up, cool down and perform resistance exercises to avoid the plateau effect. Try adding these simple steps today and really give your workout the boost it needs!


Considerations When Buying Fitness Equipment

Fitness equipment can be a great way to boost your overall fitness levels, increase your muscle tone and get a much faster and more targeted result.  It can be quite tricky to decide which machine to buy when you are faced with such a variety of different options.

Set Your Goals

Have some definitive goals and work backwards from there.  If the end-result is to lose weight, you will want to look at fitness machines that encourage a great deal of cardiovascular movement.  Burning fat can be a lot easier if you get your heart rate up high and keep it there.  Running machines can be excellent for this purpose.  If you are happy with your weight, but just want to focus on getting the best possible tone and shape, you might want to consider an elliptical cross trainer.

Be Safety Conscious

If you want to work out in a safe way, you need to warm up so that you can ensure that you can work out without risk.  One of the most common ways that people experience injury when exercising on machines is failing to warm up correctly.  There are a lot of really good warm-up DVD’s that you can use to put your body through the paces so that you can avoid tearing muscles or placing undue strain on your body.  You should also consider finding a very good fitness instructor, who will be able to teach you how to use the equipment properly.

Options to Choose

An elliptical cross-trainer creates a very similar motion to skiing.  This type of machine provides a full body work out and ensures that your arms and legs are working simultaneously.  A treadmill running machine provides outstanding cardiovascular results.  If you want to increase your upper body strength, a rowing machine works well.  The local gym can be a good place to start experimenting with different types of fitness equipment.


Top reasons to use a Cross Trainer

There are lots of different fitness options available, running machines, treadmills, rowing machines, resistance devices, but the cross-trainer is the most popular option for people who are seeking a full body workout.   A cross-trainer also provides convenience and can help you to keep your motivation levels high.

The elliptical cross trainer creates a movement very similar to skiing and really works your entire body simultaneously.  A cross-trainer challenges your body to work in a way that would not normally be possible.

A cross-trainer offers an outstanding cardiovascular workout.  Cardiovascular fitness is extremely important in order to live a long and healthy life.  Exercising in this way basically means exercising your heart, lungs and cardiovascular system.  Research suggests that aerobic exercise can greatly extend your life expectancy and ensure that you risk of associated cardiovascular diseases is significantly reduced.

Strength training is very important because it targets flabby areas of the body and also challenges your body to burn fuel fast.  Regardless of you individual fitness level, you should be able to gain very swift results from an elliptical cross-trainer if you are interested in firming up some problem areas.

It is very important to plan a solid routine and support your fitness efforts with a motivational structure.  For many people, this means drawing up a schedule.  Make sure that your cross-training fitness schedule includes regular intervals for rest and repair.  You should also incorporate a reward schedule so that you can be sure that you are aiming for the best possible results.  Finally, take the time to meet with a fully trained fitness instructor.  This will ensure that you are able to achieve the best possible use of your time on the machine.  Poor technique has been identified as the main cause of not getting strong results from gym equipment.  A fitness trainer can help you to gain maximum impact from your machine.


How a Cross Trainer Gets Results

You might be considering using fitness equipment to lose weight, in which case, you may be wondering how a cross-trainer gets results.  The main reason that people use cross-trainers is to achieve a full-body workout, for convenience, to stay motivated and to target specific regions of the body.

Full-body Workout

Full body workouts burn a great deal of energy and work all of the major muscle groups, so are a very efficient way to exercise.  When you use a cross-trainer you are using your arms and your legs, fully engaging the lower and upper body.  The cross-trainer challenges your muscles and exerts resistant pressure, forcing you to work very hard to create motion and move your body.  Some machines do not truly work the upper body, so make sure that you carefully research this and ask questions about it during the sales process.

Convenience and Motivation

If you have a home gym cross trainer, it can be very easy to exercise.  You don’t need to go out in bad weather and you don’t need to travel to and from the gym.  Provided you can stay motivated, having exercise equipment at home can be a really good way to ensure that you stay on-track with your fitness programme.  Many people are able to achieve exceptional results with a cross-trainer.  Using a chart can be a good idea, so that you have a regime to follow.  Rewarding yourself can keep motivation levels high.  If you have invested in a high quality cross-trainer, the funds that you have spent in this area will be a powerful incentive, because no one likes wasting money.

Targeting Problem Areas

If you want to firm your thighs, tummy and butt, a cross-trainer is perfect because it really zooms in on these places and provides an intensive and targeted work out.  Similarly, if you want to increase upper body strength and bulk up here, a cross-trainer is a good starting point.