How To Come Up With A Home Exercise Program That Will Keep You Fit

Almost everyone understands the importance of working out on a regular basis, even without enrolling in a gym. Remaining active and burning the excess fat in the body goes a long way to keep people healthy and to improve their self-esteem, since most people who are overweight are prone to life threatening complications such as heart attacks and strokes.

Most people who are overweight go around feeling bad about how they look, assuming that everyone around them is talking about their excess weight and calling them 'fat' behind their backs, a situation that is sure to affect their esteem.

Here is a way to make sure that you keep your weight in check, even without going to the gym, and you never have to worry about the issues highlighted above.

Coming up with a home exercise program

This is one of the best solutions for people who do not have the time or the money to go to the gym for a workout. To some people, coming up with such a program might seem like a huge task, while indeed it is not. Such a program will help to keep an individual active and fit, and the only cost that he or she will have to incur is time. Here is a simple breakdown of things to include in a home exercise program:

• Push-ups

These are very easy to do, and as the name suggests, all that one needs to do is lay face first, flat on the ground or on a workout mat, and place the palms next to the body on the ground next to the chest, and then push up. These exercises help to work out the chest and the triceps muscles, and doing several, sets of repetitions with one-minute breaks between each set will help to keep you fit.

• Pull-ups

For these exercises, you will need a pull up bar, one that you can use to pull yourself up and down slowly, with sets of 3 pull-ups which you can repeat as many times as possible. These pull-ups help to build the back and the biceps muscles, which will of course help you keep your weight in check.

• The legs and the abs

For the legs, lunges are the best way out, where an individual can begin even without having weights, and after a while, adding weights on the shoulders will help to burn fat around the legs as well as to build some muscles. Sit-ups are very effective for abs, since an individual would only need to lie on his or her back, keep his or her legs straight, and then try to sit up as many times as possible. Sit-ups get rid of fat around the stomach and keep an individual's weight in check.

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Body and Weight Training: Having Great Core of Steel Abs

Center of Steel Abs

Having that tight spellbinding stomach is the thing that ladies treasure attractive! Men then again, need that lean and etched six pack abs for macho bid! The midsection is an issue range for generally individuals; and having a stomach range that is free of fats and fat is the thing that every living soul seeks for. Ordinarily the extra layers in the midsection are the grandest issue facing individuals who see their gut zone getting greater and thicker as the years progressed.

For an unbelievable looking stomach, practice preparing on the midsection bit alone may not be a definitive reply. The activity system might as well run as an inseparable unit with activities in the territory that are close to the abs area as well. These might imply the muscles that are discovered inside the center zone of the figure: stomach and lower back muscles, mid once again to upper pelvic area muscles, and the stomach cushion region where you find muscles of diverse shapes, sizes, and lengths.

The abs are basically astonishing since they interlaced so shut together. Muscles are layered on top of one another and with the right activity project, it is not unrealistic that you can extraordinary abs quickly whatsoever. There are numerous sorts of activities that imply to show that they are superior to the others. There are center workouts in any case, that are intended to furnish practices for all midsection muscles so you can have that center of steel abs that you dream about.

The workout might incorporate practices on the upper, center and easier stomach zone, the diagonal, extra layers, more level and mid back ranges. Doing activities on these zones could prompt harm if managed without legitimate direction. The workouts might not require costly contraptions or supplies however would depend chiefly on the workings of the form itself. A few errors that numerous individuals make, is when they design the activity schedules with that of jocks or control lifters; without completely understanding that generally individuals are not of these classifications.

Thus, what does the perfect Core of Steel Workout ought to be?

-These ought to be well picked activities for the whole midsection region to make it lean, even, and decently demarcated. This may incorporate sit-ups and crunches to prepare the stomach or spinal flexion. Nonetheless, studies have demonstrated that a lot of burden at the back region can expedite back torment or disc herniation. This may as well hence be finished under the direction of physical educators or an advisor;

-Bracing activities have been demonstrated to prepare the abs superior to other manifestation of activities. This system includes supporting your abs hard as though you are going to be hit. You should do this without pushing your abs out or sucking them in. Your main thing is just keep the midsection area tight so you can have the whole center propped tightly. A companion can support by jabbing or whacking you at the midsection to guarantee that you are propping rightly.

-Traditional center muscle preparing includes flexing the spine and getting the abs such as crunching. These practices be that as it may, devastate the more level back. There are activities with distinctive varieties that you can attempt. Preparing ought to be finished without a sash and must never be finished while sitting since it could prompt back wounds. The activities incorporate the accompanying:

Board and Side Plank

Push ups and varieties

Military press and dead puppy

What's more different varieties so you can have that extraordinary steel abs that you dependably yearn for!

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Pre-Workout Perfection

Depending on what times of the day you workout this guide will give you advice on what to eat before any workout whether its: cardio, yoga, weight training or tai chi. It's all about timing! You don't want to eat a meal too early as the energy provided from the food won't be enough to last throughout the duration of your exercise. You also don't want to be eating 10 minutes before in a rush as you will make yourself feel bloated and sluggish as you exercise making your workout ineffective. So what's the perfect time to eat before you exercise?

It all depends on the size of the meal you're eating: large meals (350+ calories) should be eaten at least three to four hours before exercising. Small meals (150-350 calories) on the other hand can be eaten two to three hours before exercising. Small snacks (<150 calories) like a banana or celery and hummus can be eaten an hour before exercising. This information doesn't depend on what exercise you're doing as all exercise gets the heart beating supplying blood to your muscle groups, leaving little to aid in digestion. Problems occur when you eat late and the food hasn't been digested properly, as your body struggles to digest food whilst you're exercising. Now that you know timings, what should you eat?

Nutritional, quality food is vital for an effective workout! Eating foods that will sufficiently energise you as you exercise is very important. Early morning workouts can depend on what you ate last on the previous day as during sleep you use very little energy so the meal you ate last is still very effective! So if you're planning on an early morning run whole grain pasta the night before would supply you with plenty of long lasting energy in the form of carbohydrates to keep you going the full distance. Eating naturally sugary foods, like fruit (perhaps in a smoothie) afterwards would rehydrate and provide you with the nutrition you need.

As many of you work, exercise during the day is difficult as its hard to find the time to do it. However, for those of you that do find the time, lunch should be eaten 2-4 hours before your workout, so plan your day! Lunch should consist of around 200-500 calories depending on what you had for breakfast. Whatever exercise class or workout you have planned for the day you should always consider what nutrition you need to take on board before the routine. For weight training it's all about protein, protein and more protein, but what foods provide the most protein and little calories? The top foods with the best protein to calorie ratio are turkey breast and tuna, both having a ratio of 1g of protein per 4.5 calories! Low fat mozzarella cheese has an amazing 1g per 4.7 calories, pork loin has 1g per 5.2 calories and lean beef (low fat) has 1g per 5.3 calories! All these foods when compared to foods like eggs (1g:12calories), that are seen as containing high amounts of protein, make you realise they are a must. They can double your protein intake for the same amount of calories! If weight training isn't your thing, you should still provide your body with enough protein to tone and strength muscles. Protein helps the muscles you worked recover faster, so no matter what exercise you do, being able to do it on a daily basis is important, this is why protein is essential!

As it's now summer, the nights grow lighter and many people will be thinking of exercising later in the day. This is fine as long as you plan your meals around the workout. If it's straight from work then you need to have thought out your meal times, so that your body is provided with the energy you need to complete your workout. Having salmon with vegetable rice or tuna pasta at lunch would be ideal for an evening run or a gym session, but you may want to consider giving your body a top up during the day, so snacks are important too. Eating healthy snacks is where a lot of diets go to waste, you should always stock up on fruit as they're easy to take to work, but preparation is important. Consider making a fruit salad in the morning before work with a combination of fruit and vegetables that will provide you with different combinations of vitamins and sugars that natural and above all, great! Apples, mangoes, bananas, cucumbers, peppers, pears and pineapples can all be chopped up and put in a Tupperware box and it only takes 5-10 minutes, so why not?

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Work Your Way to a Beautiful Body

Everybody wishes to have a body that gives them confidence. The definition of a beautiful body may vary from one person to another, but despite your definition, some basic steps can make you have the body of your choice.

1. Measure yourself

Before you decide where you want to go, you have to know what you need to start your journey. Measuring your weight and heights will give you your body mass index (BMI). This is an index used to classify you as underweight, normal, overweight or obese. Knowing where you belong will help you know what you need to do to hit your target.

2. Know the problem

Get to know which part of your body you really have a problem with. This will help you in choosing those methods that will help you reach your target. If you have too much fat in your body and you want to lose it fast, you can get a liposuction, which they will remove the fat. If it's your muscles you need to build then you can take the necessary steps.

3. Work out

Exercises contribute much to having strong bodies even as we advance in age. However exercising without a plan can cause more harm than good. Once you know what you want to achieve as part of your beautiful body, choose an exercise that will help build on it. It can be for your legs, arms, chest, pelvis or even the abdomen.

4. Healthy eating

For you to have a beautiful body there are some foods that you will have to do away with even if they are your favorite foods. Do away with junk food and other fatty foodstuffs. Replace this with fruits and vegetable salads. Do not skip meals in an attempt to lose weight. Instead, you can have small healthy meals frequently. Keep off alcohol and smoking.

5. Drink a plenty of water

Water has many functions in our bodies and one of it is to keep your skin succulent and attractive. It also helps to remove wastes from our body and keep us full for a long time, reducing someone's appetite.

6. Strengthen all your muscles

People tend to be biased in the muscles they want to strengthen, but they forget others. This mostly applies to women. Having a flat tummy and strong arms or thighs with weak pelvic muscles is not good. Have even strong pelvic and even vaginal muscles by either exercising or getting a hymenoplasty surgery.

Work towards your own definition of a great body with these few tips. It does not matter what other people say, as long as you are comfortable in how you look and feel. Remember having a healthy body leads to a longer life.

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Don't Overheat!

Summer is here and we all know what that means: it gets hot! But not just any kind of hot: if where you live is like where I live, then it gets really hot. We're talking sweat dripping from your body when you go out to check the mail. Well, maybe not that hot. But it is hot.

When the sun starts beating down this time of year, it's absolutely vital to make sure you don't overheat when you exercise! It's not only uncomfortable, but it can actually be quite dangerous. Here are four tips to help you stay fit this summer as well as staying safe.

Stay Hydrated

The single most important thing you can do to keep from getting overheated is to stay hydrated. Make sure you get plenty of fluids-drink some water before you exercise as well as during and afterward. If you're doing long-distance exercising, such as bicycling or running, consider investing in a hydration pack. They're well worth it.

What should you drink? Here's a handy rule of thumb: if you're exercising for an hour or less, water is fine. Longer than an hour and you'll want to go with a sports drink with some carbohydrates and electrolytes in it to replace what your body is losing.

Cool Clothing

This isn't about making a fashion statement while you run around your neighborhood (although you can do that if you want). This is about making sure you invest in some moisture-wicking clothing to help keep you cool. There are a number of options out there for exercise clothing. Just make sure that whatever you pick wicks the perspiration from your body.

Humidity

Speaking of sweat, this is an important point: keep an eye on the humidity. The human body uses sweat to keep you cool. Ideally, when you exercise, the perspiration you generate evaporates, which cools your skin. It's the body's natural cooling system.

However, when it gets humid outside, your sweat doesn't evaporate as easily, impairing your body's ability to cool itself. So, when you're getting set to exercise, keep the humidity in mind. If it's really high, think about exercising indoors.

Time of Day

This final tip is something that many people overlook: exercise in the off-hours. Early morning runs before the sun really starts beating down are great, as are late evening walks after everything has cooled down a bit. If the heat really gets to you when you normally exercise, outwit it and exercise when it's not around!

This summer as you head out to exercise, keep these tips in mind. Be sure to stay hydrated and do everything you can to avoid overheating!

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What To Do Before You Begin An Exercise Program

Getting in shape is a goal that everyone should have. Having an exercise program is something that can help you to live a long and healthy life. Exercising also helps you to have a better quality of life, have a healthier body, fight off diseases, and have more energy and much, much more. However, before you start into an exercise program - there are some things that you need to consider.

The first thing that you need to do is to look at your overall health. Are you an active person - or do you sit around on the couch a lot? No judging - just asking. Has your doctor ever told you that you have a heart condition? Do you get chest pains whenever you exert yourself physically? Do you have any other conditions that your doctor is monitoring?

If you answered yes to any of these questions, the first thing that you need to do is to check with your doctor. This does not mean that you cannot start an exercise program; it simply means that you should let your doctor know what you are planning and any precautions that he may want you to take.

After you have been cleared by your doctor, then you want to make sure that you have the correct gear for whatever you plan on doing. If you are going to be starting a walking or running program - the most important thing that you need to do is to get fitted for the proper shoes for your foot type. They need to be comfortable and supportive. If you are biking, make sure that you have the necessary equipment, such as a helmet, shoes, etc.

With whatever form of exercise that you are doing, it's important to wear comfortable clothing. Your clothing should be loose-fitting and breathable. Cotton should be avoided. Nothing is more miserable than wearing cotton shirts, sweating in it and then being chilled the rest of your work out. Cotton will also get heavier when it is wet and you have the extra work of carrying it around. There is wonderful workout clothing that is made of what is called "moisture wicking" material. This fabric takes the moisture away from your body as you sweat and will keep you comfortable.

Another thing that you need to remember with whatever you do for exercise - start out slowly. So many people start an exercise program and try to do too much too soon. It's natural to be excited and want to just keep at it. But, like the tortoise and the hare - starting out slowly and keeping at it will help you to win the fitness race!

Beginning an exercise program is something that will help you to live a long and productive life. Following these tips will help you to get started correctly.

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Exercises to Get a Perfect Flat Stomach Fast

Burn the Calories with Circuit Training

Improve your chances of burning the fat around your stomach with some circuit training. This is best completed three days a week and can incorporate a mixture of exercises to tone your stomach, along with other areas of your body. Make sure you throw in some short bursts of cardio training too so that you increase the amount of calories you burn.

Crunches and Sit Ups for Stronger Stomach Muscles

Do sets of crunches and sit ups to help strengthen your stomach muscles. Incorporate the different types of sit ups, including twists, normal and side sit ups to work on the different muscle groups - crunches help to work on the upper stomach muscles. You can place your legs under a couch or have someone hold them but you'll get more of a workout by trying to keep your legs on the floor.

Leg Raises Tone the Stomach Too

Many people focus so much on sit ups that they forget about the other workouts that help the stomach muscles. Leg raises are a great way of strengthening the stomach muscles, especially if you raise both legs at a time; however, focus on one at a time at first to avoid injury. Lay flat on your back and raise the legs up and hold for a few seconds before lowering. Keep your movements slow and controlled to make the most of it.

Push Ups to Train the Core

Your core stability will affect your stomach muscles. Push ups will make your arms stronger but they also help you control your core too. They make you remain balanced while you try to keep the buttock level and parallel to the floor. If you struggle with push ups, start by doing them on your knees so you build your core first.

The Plank for the Core Stability

Another great exercise for core stability is the plank. Start off by lying on the floor on your stomach and push yourself up onto your elbows. Only your elbows and toes should be on the floor. The rest of your body should be level. Hold this position for 15 seconds and then relax and repeat 20 times. As your core becomes stronger, hold the position for longer.

Play Superman

No don't try to fly around. Lay on your stomach and lift your right arm and left leg so they are completely off the ground - it looks as if you're trying to be superman! This will control your core stability.

Work on the Lower Back Too

While working on your stomach muscles, help your whole core by working on the lower back muscles. This helps to keep your posture perfect. Lay on your stomach with your hands behind your head and raise your chest off the floor and lower back down.

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How to Get Better Results From Your Exercise Program

In order to achieve maximum benefit from an exercise program, it's important to get movement technique and control right. Good results won't be obtained by waving weights about vaguely, squatting and lunging in a wobbly, half-hearted way, doing Pilates without the spine in correct alignment or jogging along the street leaning forward, knees knocking together. An exercise program will be far more effective (and with less injury risk) if everything is performed with strong, controlled movements.

Weight training for the upper body, for example, should start with choosing the biggest weight that can be handled in a comfortable, controlled way. The participant should then concentrate on holding the rest of the body steady and in correct alignment, while taking the muscle being worked through its full range of movement. In this way, the muscle will be trained effectively, the postural muscles will have to work to hold everything else still and whole-body coordination will improve. Once a good movement pattern has been mastered, increasing weights will increase the benefits. Weights machines are often recommended because they make it easy to follow the correct movement patterns. This is fine for beginners, but moving on to free weights will develop a better sense of movement awareness and control, as well as train all the stabilising muscles.

Lunges and squats, with or without weights, are excellent toning exercises for the leg muscles but are more often than not done with bad form. Lunges are often done with the back leaning forwards or backwards, the ankles twisted, the feet too close together or too far apart, wobbling or not taking the muscles through full range. Similarly squats may be done with the lower back arched, not deep enough or too deep (effective, but can aggravate knee ligaments), heels lifting off the floor, legs too wide, etc. Poor control and technique limits the amount of effective work done, often causes already strong muscles to do all the work and increases the risk of injury.

High impact exercise like running can cause injury to knees and ankles if done with bad form and while running may help with weight loss and cardiovascular fitness, for body toning it is much better to do a fast walk with correct body alignment. By concentrating on holding the pelvis in neutral alignment while walking, toning of the backs of the legs and the muscles which pull the abdomen in flat is achieved.

The Pilates method is an exercise method which was devised to focus on alignment and control. Trying to do Pilates exercises without fully understanding what you are trying to achieve and how is more likely to bring injury than benefits. The whole point with Pilates is that the pelvis should be held in its correct alignment, but so often in group exercise participants are so keen to progress to more advanced exercises that they just end up doing the exercises wrong and compromising safety and effectiveness.

Many people are disappointed with the results they get from their fitness efforts and give up. There are lots of reasons why exercise programs may not deliver the expected results, but making improvements to exercise technique can often significantly improve training outcomes.

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The Benefits of Exercise For Hormonal Health, Immune System and Joint Related Issues

We all know that exercise is important; there are many benefits of exercise like - cardiovascular health and overall stress management. But exercise is more than maintaining cardiovascular health. Studies on exercise have indicated that engaging in moderate exercise, meaning a brisk walk, 3x a week for 20 minute intervals, is beneficial for supporting hormonal balance, immune system function, cognitive ability and breathing disorders in addition to the many benefits seen for cardiovascular health. In fact, if one looked at the studies surrounding exercise, it becomes apparent that exercise may be the best preventative strategy for living a long and healthy life. Let's take a look at what a moderate exercise program can do for the human body.

Hormonal Health
Moderate 30 minute exercise programs have been shown to improve hot flashes and night sweats as well as elevate mood, decrease irritability, decrease headaches and improve sleeping patterns in menopausal women for a 24 hour time period following the exercise bout. Exercise programs have also been shown to improve stress levels and increase coping ability and these benefits seem to extend to tai chi and yoga based exercise programs and not only cardiovascular or strength based programs. Exercise also shows benefit in maintaining bone density and decreasing fracture rate for this group of women and promotes healthy cholesterol profiles, body composition and blood pressure management for those going through the menopausal process.

Immune System Function
Exercise is highly beneficial for immune system health and moderate exercise has been shown to stimulate immune cell production, elevate temperature to assist in the removal of bacterial agents, increase excretion of carcinogens and encourage early detection of viral infections. Exercise also modulates the stress response and controls inflammation in immune based episodes and appears to decrease both the duration as well as the severity of influenza (Flu) infections. Exercise also appears to decrease the prevalence of infections for those participating in moderate exercise and increases antibody response in response to vaccinations.

Memory and Cognitive Function
While there is a lack of research in this area, studies do indicate that moderate exercise programs reduce the risk of dementia for some individuals and that individuals with the lowest levels of exercise participation may be twice as likely to develop dementia conditions compared to those with higher levels of exercise participation. Research also indicates that exercise, in conjunction with a healthy diet, moderate alcohol intake and smoking cessation, may provide the greatest protection against the development of dementia.

COPD and Breathing Disorders
Research indicates that individuals with asthma can exercise safely providing that they are properly medicated, avoid triggers for allergic attacks and follow proper exercise protocols. For individuals with exercise-induced asthma, providing that proper prophylactic treatment protocols (ie. preventative asthma medications) are followed, these people should be able to engage in exercise programs safely. The benefits of exercise in COPD patients include increased physical capacity, decreased anxiety, greater independence in daily activities, and reduced fatigue. In studies on COPD and exercise it was found that exercise is an important component in pulmonary rehabilitation and that light to moderate physical activity is beneficial for improving the quality of life. Research also showed that COPD patients who engage in a progressive exercise program increased functional capacity from 0-80% after only 6 weeks of training.

And of course, the benefits of exercise for Cardiovascular Disease
Coronary heart disease is the leading cause of death for women despite the emphasis put on the prevention of osteoporosis and breast cancer. Cardiovascular disease is the broad name given to disorders that affect the heart and circulatory system as a whole and includes angina, heart attack, high blood pressure, arterial blockages, congestive heart failure, stroke and peripheral vascular disease. Studies indicate that women are twice as likely to die within a year of a heart attack and twice as likely to die from coronary intervention methods such as grafts and angioplasty. The research indicates that exercise programs are safe and effective for increasing strength and endurance in individuals with cardiovascular disease and while cardiovascular disease is still thought of a condition that affects mostly men, more women die each year of coronary heart disease than from any other condition. For those individuals with cardiovascular disease, exercise programs encourage cardiac muscle tone and increase the hearts ability to utilize oxygen which decreases fatigue when doing normal activity. Other benefits of exercise for this group of individuals include the following:

• decreases body weight and fat percentage
• decreases blood lipid levels like triglycerides and LDL cholesterol levels while increasing HDL cholesterol levels
• Improves insulin resistance
• Improves blood clotting ability
• Improves blood pressure control

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5 Fitness Myths and Their Origin

In the fitness and health world, there are hundreds of misconceptions, wrongful facts and myths. In this article you will discover the truth about five fitness myths and their origin.

#1 when women lift weights they become bulky

This myth is entirely false. Relax girls, lifting weights won't turn you into a giant muscular monster, no one will become huge only from lifting weights. The reason women will not gain as much muscle as men is because of their genetics. Women have a lot less testosterone in their bodies and therefore won't be able to grow muscles as men do. Testosterone is the muscle-building hormone and men are filled with it. When women lift weights they will become tighter, stronger and look more fit, but only if they don't believe in the next myth...

#2 hard workouts make up for a poor diet

Here is why this myth is false: When men and women work out, they train their muscles, tone their bodies and increase endurance and strength. But if you work out 3 times a week for approximately 1 hour, you spend 3 hours a week exercising. The rest of that week you should focus on your diet and what you put in your body. One week has 168 hours, you work out 3 of those hours, then you have to eat healthy and get enough rest between your workouts to get the best results.

#3 quitting exercise will make your muscles turn into fat.

This myth is an old one; I have no idea where it comes from or how it was ever thought of. But the real reason muscular men gain a lot of fat after they stop working out is because they often do not change their calorie intake. They keep eating the same amount of food, stops working out and then they gain a ton of fat, because they don't adjust their diet to their lifestyle.

#4 spot fat reduction

Ahh... they queen of all fitness myths. "I just want some fat off my midsection, thighs, hips, butt, etc." This is the worst myth of them all, and probably one of the most common too! The fact is that it is physically impossible to lose fat in one particular area by training it. You will get a more toned muscle, but it will not help you remove fat from the selected area only by applying an exercise. When you lose weight you lose it all over your body, from your toes to your face. You need a full body workout or a two-day split to get a nicer butt or more noticeable biceps.

#5 as you age you gain fat

This myth is also not true, the reason many older people get a belly or gains weight is from lack of exercise and poor diet choices. As you age your body will take longer to recover from working out, but this is not unnatural. Anyone who wants to become more athletic, healthy and fit can so, regardless of age and gender.

Where does these myths come from?

Workout myths comes from a variety of places, they come from supplement companies, bodybuilding magazines and podcasts. But why is there such a big difference in what all the so-called "reliable" sources tell you?

The supplement companies will dump you with untrue information and poor workouts, promising it will work as long as you consume their supplement. They do not care about your health or your results. They want you to buy into their supplements, having you believe their brand is the magic pill to get ripped.

The bodybuilding magazines loves spreading the new "routine", this is usually a 3-4 day split program. The only way a program like that will work is if you are on heavy steroids. When you use the programs it will give you the illusion of results. You might have some initial results after the first two weeks, but after that they just don't work anymore. Many people are hooked on this kind of information. That is why they sell so many magazines! People love to try the new super routine to whip them into shape in an instant.

In this day and age most people own a computer and many have microphones, so it is not hard to start a podcast about fitness, or any other topic for that matter. But not everyone is really qualified to give out advice, and even if they are they might accidentally spread wrongful information and it will be carried on for god knows how long. I am not meaning to bash podcasts, but you should double-check your facts

Before you cite them as facts.

What have you learned today?

You have learned the truth about a variety of different fitness myths and how they might have occurred. Next time you read an interesting fact in a magazine or hear it on the radio or anywhere else, I urge you to double check it before citing it. I wrote this article to inform you and help you make informed decisions before you buy some silly product from a television infomercial or something similar!

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Following My Daughter's Foot Steps

I don't know exactly when the lightning bolt struck. From being a normal laid-back mid-twenties graduate, my daughter decided to introduce exercise into her life and spend time on improving her health, reducing some weight from a natural size 10 and just getting fit.

Much to my surprise this new "regime" would include "running" along the leafy thoroughfares of Cambridge, and so one evening before dinner she put on her gymnasium kit and set off. Running as a discipline is a favourite because it has discernible health benefits, can be done singly or in groups and using the local roads and pathways is inexpensive and can be done at will.

However, this ad hoc approach does have dangers. Many participants suffer injuries that are brought on by a lack of information, guidance and perhaps aggravated by their own enthusiasm.

So we discussed a preparation schedule. In our particular case this has to be teased out during our regular "Skype" calls as we live on either side of the Irish Sea.

Firstly, a series of stretching was introduced after a preliminary warm up period. Stretching reduces stiffness in muscles and the risk of injury. Stretching also increases blood circulation and helps nutrients reach the muscles and tendons. In addition it prepares the body for the increased energy demand and can improve the physical performance.

So, off she went, limiting the distance to approximately two miles and the frequency to three times per week.

The results were almost instantaneous. As you build up the "routine" you increase your body metabolism, thus you digest food faster and burn excess fats in your body. Even designer jeans that had been bought on holiday in America, years ago, fitted again.

The success brought about a re-think of food intake and triggered a dramatic lifestyle change that complemented the exercise weight loss.

The regular "running" pattern began to stimulate her competitiveness. She began to monitor her times and saw them improving as the number of runs increased. This led us to discuss "running style". Poor "running style" is a disadvantage that can occur and persist when exercising without the benefit of informed advice.

We spoke about adopting a better posture and using the arms in a forward/backward motion to assist momentum. Also, we improved the leg movement to raise the knees higher end extend the stride pattern. This brought about an immediate improvement in the "times" and an extension of the distance to three miles.

While very confidence building the improvements also brought two related problems one of her knees has become sore and the quality of her running shoes is open to question. The shoes are old and were purchased no doubt for their style rather than their suitability for this type of exercise schedule. The expense of a high spec cushioned shoe is off the agenda at present. Running is a high impact exercise that mostly affects the knees and ankles and over time can cause permanent damage to the joints. Carefully designed and manufactured inner soles can correct the stride and reduce impact.

The slight injury has led to a return to the indoor treadmill. While recovery will only take a few days the rest from the hard pounding of the roads to the softer more forgiving surface of the treadmill will speed up the process.

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Exercises At Home For Men

We live in an Age that is driven by statistics. Here are some interesting "stats" that reveal the end of our love affair with the gymnasium. Perhaps gymnasium membership numbers were never that high, proportionately, but certainly at the present moment are in serious decline from a peak of 45.5 million and revenues of $19.1 billions.

"Good", I can hear some of you saying, because under no circumstances would you join, even with your wife's begging and pleading. Your protests would seem 'too much', as the statistics reveal that 67% of gym memberships are never used. Average monthly cost of gym membership is $55 and the average amount that goes to waste from under-utilization is $39, a staggering 71%.

So, I am sure by now that you can see where I'm coming from. You don't have to join the "gym", strip off in public, feel foolish as you discuss your personal program with the trainer and cringe at the thought of being seen red-faced and bathed in perspiration. Even if you did it is extremely likely that your dollars would only add to the waste statistics above.

You can also now rationally face up to the reasons for your rabid reluctance. You would admit that you have let yourself go a bit in recent years certainly don't measure comparison with the gym freaks who seem to spend all their time exercising.

Here's the win-win situation. If you can provide the motivation to get in shape then you can design your own program in the privacy of your own home, away from the prying eyes of the neighbourhood.

Motivation is the key element. Again referring to the statistics above, there is little evidence that even having purchased a gym membership that any long-term benefit is derived. It has to be very personal and may require life changing choices. Choices that will dramatically change your daily routines, perhaps your work pattern but need to be seen as permanent.

It's not likely that it will cost any money as the exercise program can take place in the garden, in the bedroom, in the garage or any spare space. No specialist equipment is needed to begin.

So. let's begin. It is important that you do not over do the initial workouts. Rome wasn't built in a day, just be patient. Use a period of light exercises, running on the spot, arm movements, stretches, to warm up. This is essential to begin every session.

In our younger days we probably we were on a team that trained and practised regularly and attended keep fit evenings with our coaches. Many of the exercises you will remember and will be useful now.

Here are some examples:

Stomach Crunches: Sit on the floor, set your legs apart, put your hands behind your head, and lift your upper body. Same position, touch your toes with alternative hands.

Side bends: Stand erect. While maintaining your balance bend to the side allowing one hand to slide down the leg.

Crackers: Lie on the floor, supporting your upper body with your arms. Bring your legs up towards your waist. Same position, Raise and lower your body using your arms.

Bicycling: Lie on your back. Raise your knees and begin a cycling motion with your legs.

Squats: Bending the knees while maintaining balance.

These are just a few. There are many more that can be included to build a regime that improves the various parts of the body, reduces the waistline, develops legs and arms and adds to over-all health.

As you can see, no equipment is needed to get started. Again, I would re-iterate that motivation is the key. You can achieve your goals but you must persevere. Failure only comes when you give up.

An additional benefit that comes from making the right choices to get in shape is the focus this places on dietary intake. If your decision is to embrace to exercise regime then it is safe to assume that you will also have had thoughts about calorie intake and been prepared to make adjustments there also.

This is complementary and will help achieve your goals.

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Exercise - The Death Of Dietary Fads

Changes in our life styles and a lack of exercise are the reasons behind so many different medical conditions such as heart disease, diabetes and high blood pressure.

Not only have we become less active because of technological advances, having a car, the latest domestic appliances and reductions in average working hours but also changes to our eating habits, dining out more often and take-aways have added to the health problems.

These two basic features of 21st Century life have combined to undermine claims that we are healthier and have a longer life expectation than ever before. Something I read recently captured my attention. It was the results of a survey that had been undertaken in Australia and involved citizens that were of Japanese ancestry.

Its results found that although in Japan the statistic for heart disease is very low, their Australian relatives had similar high levels as Australian citizens of European origin within a time-frame of two/three generations. The only explanation being the new lifestyle being shared by all Australians.

The New Year is a time for resolutions and many made in the spirit of the occasion fail to reach February or March in the same way that enrolment to the latest diet program fails to prevent the weight see-saw that disappoints so many.

But the answer is right in front of us. It's not hidden. It receives considerable coverage in all the media. That's right, it's exercise.

There are so many benefits to exercise and continuing research reaffirms how important it is for both our physical and mental health. What is even better news is that we can experience the benefits almost immediately, both physically and mentally.

Some of the information is breathtaking. For example, regular exercise can help reduce the risk associated with heart disease, cancer, high blood pressure, diabetes and other diseases as well as improve appearance and delay the ageing process.

Exercise is the key to weight control. Regular routines will also help burn off calories, reduce stress, help you sleep better and improve your mood.

It's not rocket science. Many of life's health issues can be met head on. The main requirement unlike the failed resolution or diet fad is the dedication that is required to set progressive goals that increase as progress is achieved and stick with a program that requires a session every other day. It must be regular as the benefits of exercise are fairly short-lived and need restoration within 48 hours.

So where's a good place to start? Why not start, in your home, the back-yard or space in the garage. Begin with 10/15 minutes of simple exercises to prepare for a 30 minute session. This could be running at first, maybe cycling or swimming. Why not recruit all the family or some friends to join in, to make it more fun. It could add to the sense of competition and might strengthen the commitment.

While thinking and planning the activities that can be part of the program, some consideration can be given to changes in calorie intake and how these life style changes can impact on yourself and other family members. If they have been co-operative in setting up the fitness regime, they may also consider the benefits of embarking together on a complimentary food choice.

This type of program has some much to offer a family. It can be done together, bring real improvements in health and wellbeing, meet the goals of weight reduction for everyone and add fun to shared family time.

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The Best Gym Gear Equipment for an Effective Workout Session

Starting up your gym routine can help you in achieving your weight loss and fitness goals. If you pay your membership, you will increase your chances of working out on a regular basis. Otherwise it will be a waste of money. You need to get the proper tools to improve your performance and maximize the results. The best gear will make your workout sessions effective.

Workout clothes and other equipment should make you feel good. You should feel comfortable in your gym clothes. Otherwise your motivation will drop. Healthy snacks and the right gym equipment will only improve your performance. Consider the following tips before packing your gym bag:

Clothes and Shoes

A proper sports bra will provide sufficient support for your breasts and prevent any bouncing. Many sports companies offer a wide range of shapes and colors of women bras. There is no need to choose a bra that makes your breasts look flat and unattractive. You can find a bra that would both support your chest and give a good shape to your breasts. Remember, if you look good, you will increase your chances to go to the gym more often.

Shoes are equally important. Lightweight sports shoes will not slow you down on a treadmill and won't make your gym bag heavy. Adidas ClimaCool Ride shoes for women come in different colors to match your gym outfit. Their lightweight design offers incredible breathability for your feet. You will not even feel that you are wearing sneakers - that is how light they are.

Do not forget to take a pair of flip flops for the gym shower.

Gym Hygiene

Sanitizer or germ-fighting wipes should be the first thing on your list. You need to use wipes to clean machines before your start using them. Bacteria tend to multiply in areas like gym. People sweat a lot, that is why you should be careful and take no risk when you start your work out session. Many gyms put wipes and sprays next to the machines.

Put your favorite deodorant in your gym bag. It will make you smell fresh and keep the stains off your clothes. Avoid using deodorants with artificial fragrances as they may irritate your skin during an active workout session. Find a brand that uses only natural ingredients.

Beauty Products

Air conditioner is a must for such highly trafficked places like the gym. Dry air would dry your skin and lips. Take a lip balm and a body lotion with you. Be prepared to sweat if you are at the gym. Sweating may also affect your facial skin. A simple facial cleanser will help you deal with clogged pores and sweat. Apply some cleanser and moisturizer after the shower and it will make you feel refreshed.

Smart Phone

Funny enough this gadget can help you with your fitness goals. You can create a fitness playlist and listen to it while at the gym. You can also install several gym-related apps to track your performance. For example, Fitness Pal app allows you to track your calorie intake and measure the impact of your exercising. This way you will have an idea how much weight you lost. There are many other apps that can help you in figuring out which muscle groups to train together for the better effect.

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