Serobic Fitness

Aerobics is one of the many options that you can use to get in shape.

Unlike other methods of dieting and exercise in general, aerobics requires an amount of dedication that many people are simply too afraid to provide.

There are many methods that you can do to prepare yourself for aerobics and to get yourself in that happy mood when it comes to this subject of exercise.

Before you begin your Aerobics session, you will want to find some music that you enjoy. Aerobics generally provides the best results when music is played in the background. Your best bet is to find a style of music that will get you in that "active mood". Some genres of music to consider for aerobic activity include Pop, Hip Hop, and Rock. If you attend a aerobics class, you may not have a choice in music.

You will have to take this into consideration as you get into the Aerobics mood. There are lots of different types of portable music devices, in a wide range of cost, that will put you in the aerobic mindset with the help of ear bud headphones.

It is also important to get an ample amount of rest before you start your aerobics session. You want your body to be energized and ready to go by the time the session starts. If you become tired early into the workout, your mood will obviously decrease (as tiredness often does to our mood) and your body will encourage you to stop the workout.

Any beverages that contain a high amount of sugar and caffeine should be avoided prior to participating in aerobic activity. These types of beverages are not good for you, and they also deprive your body of what it needs during exercise. It is best to drink a nice glass of refreshing water before starting your aerobics session in (or anywhere else for a matter of fact).

Being adequately hydrated is yet another way on how you can improve your mood for aerobics activity. Getting in the mood for aerobics is aided by a short stretching session prior to starting.

If you skipped a warm up session, and happened to injure yourself doing Aerobics, you might develop a negative attitude toward Aerobics. In order for your body to be prepared for aerobic activity, it is imperative that you allow your body to stretch out. To maintain a good mood in anticipation for your workout, you should participate in a light stretching session.

An intense stretching session may take energy away that would be better used during your aerobics session. This next tip to help yourself into the aerobics mood may be obvious but many people fail to realize it.

You should only participate in a level of aerobics that you are comfortable in. There is nothing worse for your mood than trying to compete in an advanced aerobics class (or in advanced aerobics activity if you are doing solo exercise) when you need to be doing aerobics at an entry level. Knowing the level of aerobics that you can do without damaging your aerobics mood is key for a good session. Finally, comfortable clothing will be your final push into that Aerobics mood. While participating in aerobics, you should wear comfortable clothing that allows you to easily move. The clothing should be well ventilated as a sweaty person, as you know, is not a person who is in a good mood.

The first questions people will ask when you talk about stair climbing is: can someone really get in shape by simply using stairs? The answer to that question is absolutely! If you have ever walked up more than 10 flights of stairs you can understand what I mean. In fact my discovery of stair climbing came when I had to walk up 19 flights of stairs to visit a friend of mine. At the time I hadn't been able to exercise due to an injury and walking up those stairs just wiped me out.

But as a trainer I thought to myself what an excellent tool for getting in shape. Ever since then I have used stair climbing for myself, my high school students, college athletes, elite professional athletes, and most of my private training clientele. Basically anyone interested in improving aerobic fitness, anaerobic conditioning, muscular strength, power and flexibility. In fact stair climbing proved to be such an incredible conditioning tool for me that I call it real stair climbing. I do this to distinguish it from modifications like the Stair-master and the Step-mill. These pieces of equipment are very valuable but can not compare to what real stair climbing has to offer.

So how can one lose weight, get in fabulous shape and look amazing using real stair climbing. The answer is quite simple: Follow the same principles and guidelines of an exercise program. Usually that calls for aerobic work 2 to 3 times a week combined with strength training 2 to 3 times a week. I myself stick with 2 aerobic/anaerobic sessions combined with 2 strength training sessions a week. In this article I'll discuss ways you can use Real Stair climbing to improve aerobic conditioning.

The following are the stair workouts I have used over the years and a few different ways you can use stairs to improve your aerobic conditioning.

Real Stair Climbing, Jargon, and Definitions:

Real Stair Climbing:

Real stair climbing is the actual use of stairs and stair cases. I do this to differentiate it from modifications like the Stairmaster and Step mill. Although equipment like the Stairmaster and Step mill can have great value they cannot compare to what Real Stair Climbing has to offer.

Climbs or Climbing: The actual act of walking or running up staircases.

Round or sets: From the first floor to the top floor and back down is considered a round of stair climbing. This is not written in stone. Call it what you like. I also sometimes call it a set. Also in my own workouts, I rarely walk downstairs. I usually take the elevator down for safety reasons, but also keep in mind in the high school I work in we have to use the stairs to get back down, but we make it a point not to run downstairs and just walk down and take our time. It is not going to improve our conditioning, but in this case safety takes the precedent over improvement.

Real Stair Climbing for Aerobic Fitness:

Aerobic fitness can be improved by simply walking up stairs. In my experience, I usually have access to 12 to 20 flights of stairs. My first round up to the top serves as a warm-up. I walk up slowly and take my time. Twenty flights takes me anywhere from four to five minutes. When I reached the top I stretch. Usually I'll hold each stretch anywhere from 10 to 30 seconds. In my second round I picked up the pace a bit. One thing to remember is that it does not take much to increase the intensity with Real Stair Climbing. By simply picking up your walking pace just a bit will noticeably raise your workout intensity (it really doesn't take much). An aerobic workout can look something like this:

Round One: Warm-up: 20 flights at a slow pace (4 to 5 minutes) and then stretch* at the top.

Take elevator down.

Round Two: 20 flights at a faster pace (3 minutes 45 seconds).

Take elevator down.

Round Three: 20 flights at a faster pace (3 minutes 30 seconds).

Take elevator down.

Round Four: 20 flights at a faster pace (3 minutes 15 seconds).

Take elevator down.

Round Five: 20 flights at a faster pace (3 minutes).

Take elevator down.

Round Six: Usually my last round at my fastest pace (2 minutes and 30 seconds to 2 minutes and 50 seconds). Relax and stretch a few minutes.

You can gradually increase this workout to 2 to 4 times a week. It all depends on your conditioning level, your schedule and your fitness goals. Doing this workout will improve your aerobic fitness but not do much for your strength. If you want to work on the strength then you will have to set up time for that as well.

The most frequent question I get asked is what if I do not have access to 20 flights. Simple, the less flights you have the more rounds you will need to get a sufficient workout. I think most people can get a great aerobic workout with at least ten flights. If you have five or less flights, it will be tough to get a sufficient aerobic workout, but there are other ways to achieve this goal as I will discuss later.

In part two discover how to take your stair exercise training to a higher level with anaerobic training.

Keeping fit and healthy can never be relied on dieting or eating a proper diet alone. It requires you to go out and sweat a little. For people with more serious fitness and health problem, they may be even required to exercise a little arduous.

When it comes to physical exercises, most would seek professional help from the clubs or the gyms, depending on their needs. Aerobics classes are one of the most popular exercise regimens that most women enroll with.

When you enter these classes you got to be armed with the proper clothing and gears. This is because with this kind of activity you need to be more comfortable than ever as high chances are you would be doing strenuous tasks that would produce tons of perspiration from your body.

Aerobics are great physical activities and one of the easiest exercise routines for the most effective way in keeping you fit and healthy. On the other hand, when you are not properly clothed, you would not enjoy the activity. Most likely, the lack of comfort brought by the improper aerobics clothing may end you up not comfortable with the aerobics moves.


The best way to select the appropriate aerobics clothing is to consider how fit and comfortable it is with you. Contrary to early practice of wearing tight-skinned black leggings and top when doing those exercises, loose, comfortable wear is always a smart choice. Unlike with the former, which would restrict your moves with the particular exercise, loose aerobics clothing will allow you to move with the best blood flow for the most parts of your body.

And while there are great selections of aerobics clothing in the department store, you don't want to limit yourself when choosing. You may include fashion sense in picking your clothing. Aerobics clothing that speaks fashion sense would allow you even greater level of comfort feeling knowing that you can be your own even when you have to gear up for the aerobics classes.

Shoes, pair of socks, aerobics pants and tops, bags, and any other accessories you will be in need for should not be entirely dull because there is an array of these clothing pieces that look fashionable enough without sacrificing sporty-feel and comfort aspects. It doesn't matter what size you are, there are aerobics clothing pieces that will fit your fashion sense and preference.

But, remember that you are shopping aerobics clothing and gear that will allow you to move without restricted range of motions. Hence, consider fabrics that provide ventilation to your body to ensure you get the ultimate comfort even when with the sweat you get from all those tiring aerobics moves.

A good rounded fitness training routine includes four elements which are:

• Aerobic fitness
• Muscular fitness
• Flexibility
• Stability and balance

In part I of this series I will discuss aerobic fitness.

You might be very much into the commitment of fitness and just looking to optimize your results. Or you might have just begun your journey (which is where I am now) to improved health and you want to establish a rounded fitness training routine. Regardless of which category you fit into it is important to base your exercise goals upon these four primary elements of a well rounded fitness training routine.

Aerobic fitness includes any kind of activity you do, from taking a simple walk down a lovely, scenic path to mowing grass and tending flowers in your flower garden. All aerobic activities require oxygen. Regular aerobic fitness exercise increases your body's ability to use oxygen. How well your body uses oxygen is called your "aerobic capacity." Your goal for good health and long life is to keep your aerobic capacity high. An aerobic capacity in high gear delivers large amounts of oxygen throughout your body efficiently through your heart, lungs and blood vessels.

In addition to keeping your major life sustaining organs working properly aerobic exercise helps you in daily activities. Suppose you suddenly need to run to your car in an unexpected rain shower just as you stepped out from one of your favorite department stores or worse yet, right out of the beauty salon. A high aerobic capacity will allow you to rise to this unexpected challenge without leaving you all out of breath. Your joints and bones will also rise to the occasion and help to transport you safely and quickly to your car.

The key to achieving aerobic capacity is to find fitness training activities that you enjoy and can do regularly. I just recently took out a membership in our local YMCA. Thus far, I am still on the treadmill at a moderate speed and duration. I noticed, however, this past Sunday, there was a jazzercise class going on. I thought how wonderful, I might try that later on as I gain more and more aerobic capacity to do so. They were really taking some high steps and they were not all the younger generation either. Many were as me, from the baby boomer generation.

In the gym I also saw one of my old male classmates from 6th grade. I was sorry to see he had let his hair turn grey! However, I suppose in a way, men do look more distinguished with grey hair.

I am keeping my grey hairs covered at the moment! This is not actually a source of pride, I feel, but just a style I feel best in at the moment. We need to continue throughout our lives to do the little things that raise our self esteem.

This is another area I continually have to work on since growing up among a traditional sect of Pentecostal people. For the most part, I have endured more scorning, condemnation and judgments from this tribe of people than any other I have ever been associated with.

I do not believe it is the Good Lord's plan to position tribes or sects of people in this world to continually look out onto others with scorn, condemnation and judgments. I am forever finding ways to set myself apart from those types of sins and unrighteousness. I now call myself just one of God's elect. I claim no other religious affiliation.

However, it seems this certain tribe or sect of people feel like they can put on a dress, never put the scissors to their hair, never bother with the slightest type of make-up to enhance their appearance, and then proceed to scorn, judge and or condemn, use their tongue in all kinds of unkind words of malice toward others, and then leave that person to suffer with the consequences of all that, while they go on about their merry way, with their long dresses and long hair swaying in the wind.

I find myself saying, God forgive them, for they seem to know not what they do to others with that type of behavior. I get back up off the ground or out of the corner where these people have pushed me and proceed to try and live a quiet, healthy life. Every opportunity I find, I do something good to those that do evil to me. Another scripture that comes to my mind at this moment is where it is says: "it is better for a man to live on the housetop than to live inside the house with a brawling woman." Thus, is an example of a traditional Pentecostal woman....... At least in the tribe and sect of people I have been associated with.

At any rate, back to another important part of life is gaining a high aerobic capacity. You need not ever limit yourself to a single activity, such as running or walking. Add variety to increase your motivation to stay active. Try some simple dance classes such as the jazzercise.

Continued in: "Four Important Elements of a Good Rounded Fitness Training Routine Part II."
Source: Mayo Clinic (2005)

Disclaimer: *The information in this article is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about specific medical concerns and especially before beginning any type of exercise routine. The statements in this article has not been evaluated by the Food and Health Administration and not intended to diagnose, treat or cure any kind of a health problem.

This article is FREE to publish with the resource box. This article was written 2-2007.

A good rounded fitness training routine includes four elements which are:

• Aerobic fitness
• Muscular fitness
• Flexibility
• Stability and balance

In part I of this series I will discuss aerobic fitness.

You might be very much into the commitment of fitness and just looking to optimize your results. Or you might have just begun your journey (which is where I am now) to improved health and you want to establish a rounded fitness training routine. Regardless of which category you fit into it is important to base your exercise goals upon these four primary elements of a well rounded fitness training routine.

Aerobic fitness includes any kind of activity you do, from taking a simple walk down a lovely, scenic path to mowing grass and tending flowers in your flower garden. All aerobic activities require oxygen. Regular aerobic fitness exercise increases your body's ability to use oxygen. How well your body uses oxygen is called your "aerobic capacity." Your goal for good health and long life is to keep your aerobic capacity high. An aerobic capacity in high gear delivers large amounts of oxygen throughout your body efficiently through your heart, lungs and blood vessels.

In addition to keeping your major life sustaining organs working properly aerobic exercise helps you in daily activities. Suppose you suddenly need to run to your car in an unexpected rain shower just as you stepped out from one of your favorite department stores or worse yet, right out of the beauty salon. A high aerobic capacity will allow you to rise to this unexpected challenge without leaving you all out of breath. Your joints and bones will also rise to the occasion and help to transport you safely and quickly to your car.

The key to achieving aerobic capacity is to find fitness training activities that you enjoy and can do regularly. I just recently took out a membership in our local YMCA. Thus far, I am still on the treadmill at a moderate speed and duration. I noticed, however, this past Sunday, there was a jazzercise class going on. I thought how wonderful, I might try that later on as I gain more and more aerobic capacity to do so. They were really taking some high steps and they were not all the younger generation either. Many were as me, from the baby boomer generation.

In the gym I also saw one of my old male classmates from 6th grade. I was sorry to see he had let his hair turn grey! However, I suppose in a way, men do look more distinguished with grey hair.

I am keeping my grey hairs covered at the moment! This is not actually a source of pride, I feel, but just a style I feel best in at the moment. We need to continue throughout our lives to do the little things that raise our self esteem.

This is another area I continually have to work on since growing up among a traditional sect of Pentecostal people. For the most part, I have endured more scorning, condemnation and judgments from this tribe of people than any other I have ever been associated with.

I do not believe it is the Good Lord's plan to position tribes or sects of people in this world to continually look out onto others with scorn, condemnation and judgments. I am forever finding ways to set myself apart from those types of sins and unrighteousness. I now call myself just one of God's elect. I claim no other religious affiliation.

However, it seems this certain tribe or sect of people feel like they can put on a dress, never put the scissors to their hair, never bother with the slightest type of make-up to enhance their appearance, and then proceed to scorn, judge and or condemn, use their tongue in all kinds of unkind words of malice toward others, and then leave that person to suffer with the consequences of all that, while they go on about their merry way, with their long dresses and long hair swaying in the wind.

I find myself saying, God forgive them, for they seem to know not what they do to others with that type of behavior. I get back up off the ground or out of the corner where these people have pushed me and proceed to try and live a quiet, healthy life. Every opportunity I find, I do something good to those that do evil to me. Another scripture that comes to my mind at this moment is where it is says: "it is better for a man to live on the housetop than to live inside the house with a brawling woman." Thus, is an example of a traditional Pentecostal woman……. At least in the tribe and sect of people I have been associated with.

At any rate, back to another important part of life is gaining a high aerobic capacity. You need not ever limit yourself to a single activity, such as running or walking. Add variety to increase your motivation to stay active. Try some simple dance classes such as the jazzercise.

Continued in: "Four Important Elements of a Good Rounded Fitness Training Routine Part II."
Source: Mayo Clinic (2005)

Disclaimer: *The information in this article is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about specific medical concerns and especially before beginning any type of exercise routine. The statements in this article has not been evaluated by the Food and Health Administration and not intended to diagnose, treat or cure any kind of a health problem.

This article is FREE to publish with the resource box. This article was written 2-2007.

By: Connie Limon -

As it has been already said you shouldn't join any elite sport club to become fit and healthy. There are some most simple, nickel-and-dime and natural activities to strengthen your body.

Running is a well-known fitness workout as a way to get fit: it's cheap, can be done anywhere, at any time and, it is very effective. You can't think! It easy to start with, anyone can run. Nevertheless if you have a diagnosis of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery or are pregnant, consult your physician first.

Start by walking at a race walking, and then gradually break into a slow running. Don't start more than with ten minutes in total. Then increase the total duration of your running by some minutes every third session, until you can run 30 minutes three times a week. Keep in mind; run even if you're feeling good.

Swimming is another popular way to start getting fit because it is absolutely natural for a human and a very healthy fitness workout. If you're a non-swimmer, or you haven't swum for years you should find a swimming class in any swimming-pool.

Swimming is a great way to tone up and strengthen your musculature, because to swim you need to move your body against the resistance of the water. It is very healthy for spinal column and also helps to prevent hart diseases. Swimming implicates most of the major muscle groups. Swimming is also an effective slenderize exercise. The gross of the people reduce in weight in some weeks they start swimming. The other big advantage of swimming is none-traumatism. You won't fall, hurt or hit yourself, or put smth out. Swimming is appropriate for people with arthritis, brittle bone disease, and osteoporosis because it's not a weight-bearing exercise. If you have nephrons diseases, you should consult you physician before start swimming.

Cycling is a fitness workout that provides healthy heart. A major examination of more than 10,000 people found those who cycle just about 20 miles a week have heart problems a half scarcer as those who don't cycle. Cycling is also effective if you need to train off. An additional point to emphasize is that it is very pleasant. People who start cycling usually come on strong to it for the term of their life.

Dancing is on the verge of aerobic fitness workout that improves the condition of the heart and lungs; it also trains muscular endurance and motor fitness. Many people think they can't dance because they have poor coordination, some people feel shame, but keep in mind: anyone can dance. Dancing is suitable for people of all ages, shapes and sizes, main purpose is to enjoy moving to music. Look for dance classes or dance alone if you feel shy of dancing with other people.

Travel can derail the most dedicated exercise enthusiast. In an ideal world, all planes would be on time and all hotels would have a great gym with everything you need. We all know we're we're a long ways from that ideal. Fortunately, it is possible to maintain your fitness anywhere.

First, check to see what facilities your hotel does offer. You may be pleasantly surprised. Most hotel websites list their facilities, so you might even make the availability of exercise equipment one of your criteria when deciding where to stay.

Also, some hotels have associations with local health clubs, and some clubs will let you pay for a day's use.

Now let's assume the worst - no equipment, no pool, nothing. Not only that, but you're schedule is packed.

You answer is body weight exercise done in a circuit. These can be incredibly challenging when done with some of the variations I'll describe. And you can do an effective workout in 10 to 20 minutes without leaving your room.

First, warm up by stretching and doing slow, controlled repetitions of the calisthenics.

Then do the work out proper.

The simple version is to do circuits of deep knee bends (squats), push ups and sit ups.

You obtain variety and progress by changing the number of exercises per circuit.

For example, beginners might do five repetitions of each exercise and rest between exercises and each circuit. More experienced may increase the repetitions and decrease the rest time.

Also, you may want to perform a different number of repetitions for different exercises.

For example, you might do 8 push-ups and sit ups per round but 15 squats.

One way to increase the intensity as well as tract your progress is to pick an exercise circuit, for examples 10 push ups and 15 squats, then see how many times you can complete that circuit in a set amount of time.

Depending on your fitness level, that time could be from 5 to 20 minutes.

Obviously, you can vary the exercises.

A "tabata" protocol is a very intense, effective approach to exercise. This approach is named after a Japanese researcher who proved the superiority of short intense interval training over long slow training in increasing both anaerobic and aerobic fitness. When I describe it, it may not sound like much. Give it a try before you discount its effectiveness.

A tabata routine involves warming up thoroughly, then doing a given exercise full out for 20 seconds, resting 10 seconds and repeating that interval eight times for a total of four minutes of exercise.

The original study was done with the athletes on an exercise bike, but it can be used with any exercise you chose.

Again, it may not sound like much reading about, but give it a try. The key is full-out intensity during the 20 second exercise period. By the end of the four minutes, those will be the longest 20 seconds you've ever experienced.

For the travel workout, you could "tabata" four minutes of push-ups, four minutes of sit-ups and four minutes of squats. This gives you a resistance workout that simultaneously maintains your aerobic fitness.

Challenging body weight exercises you can do are spiderman push-ups (bring your right knee to your right elbow as you lower yourself, then left knee to left elbow on the next rep) and squat-thrusts (squat and at the bottom, put your hands on the ground and thrust your legs out behind you. Bring you feet back to the squat position and stand up).

An advanced modification of the squat thrust is to do a push-up or two in the bottom position and to leap up from the bottom of the squat, actually jumping in the air.

All of this can be done without any equipment at all and without leaving your hotel room.

If you want to bring a little exercise equipment, I recommend a jump rope. It's light and compact and adds variety to your work out.

With a portable chin up bar, you can work your back and biceps - the only elements missing in the routines above.

But even with out equipment, it is possible to return home fitter than when you left.

You made your resolution to get in shape, you have even found an exercise program that you like, but where exactly do you start? One of the first things that you should do is to find out what your current fitness level is. This is important, because you want to make sure that you increase at a healthy rate to prevent injury. There are several ways to test your fitness level.

Upper Body Strength
A great way to test upper body strength is by using the push-up. Men should use the traditional military style push-up, while women can use the bent-knee position. To perform the test, do as many push-ups as you can, and count them as you are going. The average number of push-ups is listed below:
WomenMen
Age 20-29: 17-33Age 20-29: 35-44
Age 30-39: 12-24Age 30-39: 24-34
Age 40-49: 8-19Age 40-49: 20-29
Age 50-59: 6-14Age 50-59: 15-24
Age 60+: 3-4 Age 60+: 10-19

Aerobic Activity
A great way to test your aerobic fitness level is the 12 minute test. To perform this test, warm up properly then cover as much distance as you can in 12 minutes. You may walk, run, or jog. When your 12 minutes are up, record your distance. Below are the average results for the number of miles covered:
WomenMen
Age 20-29: 1.33Age 20-29: 1.54
Age 30-39: 1.27Age 30-39: 1.49
Age 40-49: 1.21Age 40-49: 1.42
Age 50-59: 1.13Age 50-59: 1.33
Age 60+: 1.07Age 60+: 1.24

There are several other tests to check your fitness level, some of which can be performed by a trainer or physician. If your numbers are below the averages above, set your goal to the average and work towards that. When you have reached that goal, move to a higher one. Goal setting is so important when making that decision to get into shape, you do not want to make unrealistic goals, but you also want to make sure that the goals you are setting are will challenge you. Once you achieve the goal that you set, you feel incredible. Then comes the choice to set another goal or try to maintain the current level of fitness that you just achieved. Another way to help you determine your fitness goals is to find out what your body fat percentage is. You can do this a couple ways, you can go to the gym or a physician and get your body fat measured by a personal trainer or a doctor, or you can buy a body fat measure with a fat measurement guide. Body Fat measurers are simple to use and pretty accurate, and you can check your progress anytime you want. Seeing progress is so important, because it helps to motivate you to conquer your goals. Another reason why body fat measurers are great is because not everyone is trying to lose weight. If you are trying to pack on more muscle, you might not see a difference on a scale, in fact you might actually gain weight, but having a body fat monitor will you help you see that you are decreasing your body fat.

Most people understand that it is important to be physically fit and keep their bodies in shape. However, it is unfortunate that very few people understand this. In fact, physical fitness can greatly improve an individual's quality of life in many different ways.

First, it is important to understand exactly what the phrase "physical fitness" means. Contrary to what many might think, exercising is not enough to truly be physically fit. Instead, fitness is much more comprehensive. It refers to a person's overall strength, flexibility, aerobic ability, and ability to endure. While exercise plays a key role in improving each of these, other factors, like not smoking, are also essential to optimal physical fitness.

One benefit of physical fitness is that it results in strong bones. Strength training, mostly by building muscle, is also responsible for improving and maintaining bone density over time. In fact, physical fitness is directly associated with a decreased risk for osteoporosis, especially in women. Additionally, being physically strong makes daily tasks easier and guards joints against major injuries.

Physical fitness also makes it easier to lose weight. When a person is in shape, he or she typically has increased muscle mass. Since muscle burns more calories than fat, this means an individual's body uses up more calories and stores less of them as fat. Lower body fat is also associated with a longer lifespan, and this is not the only way that physical fitness can improve longevity.

Improving aerobic fitness through physical activity is a wonderful way to help protect both heart and lung health. In fact, people who participate in a physical fitness program are less likely to fall victim to heart disease or other common, and often serious, health complications. With heart attacks among the top causes of death in the United States, keeping one's heart in top condition is vitally important. Meanwhile, physical fitness also improves lung function and can reduce the discomfort associated with common respiratory diseases like Asthma, which can also lead to other health complications.

Ultimately, physical fitness can improve almost every aspect of a person's daily life. Endurance means working is easier and walking is more pleasurable. Meanwhile, aerobic ability makes breathing easier and can particularly help an individual who likes to swim, hike, or participate in other cardiovascular activites. Overall, physical fitness is vitally important as it can help someone do everything from carry groceries to play with their kids to climb a mountain.

One of the best ways to make sure you get aerobic training is to get out and have a fun time while you do it. While using a treadmill or pushing the pedals of an exercise bike can work when no other options are available, or for times when weather doesn't encourage one to jump on a mountain bike and head up the hills, exercising indoors just isn't the same as getting fit while out in the fresh air. Aerobics is important for a long and healthy life, but can also provide a bit of amusement every once in a while.

Fortunately, regardless of what part of the world you live in, there are many options for aerobic fitness to pick from. For the sport-minded person, there are ways to gather friends together for a competitive round of their favorite sport. Some people like to get out and play some one-on-one, while others choose to head out to the soccer field to practice their skills.

Burning calories can be done no matter what your aerobic training routine. You can burn 300 calories an hour playing golf, and it is a sport enjoyed by many. With the appropriate golf equipment, golf gloves and a good pair of golf shoes, the game is easy. Well, unless your shots just won't go where you aim. Not only can you get a fair amount of exercise by swinging your golf clubs on a regular basis; the game also can fight the effects of stress, since it forces people outdoors, walking and socializing with friends.

Most sets of golf equipment have 12 pieces, but many golfers choose to carry an additional iron and wood in their golf bag. A simple set of golf clubs is made of a driver, woods 3 and 5, 3-9 irons, a pitching wedge (PW), and a putter.

When summer turns into winter, aerobic training gets even more fun if you enjoy winter sports. Skiing burns at least 350 calories per hour, and the sport creates some of your most pleasurable memories in the snow. A quality ski helmet is a requirement for everyone using snowboard gear, regardless of how long they have been skiing. With the arrival of the snowboard, the hills have become more popular. While this adds to the fun of the day, different types of downhill activity happening all at once bring inherent risk with it; that is why wearing a ski helmet is the best choice anyone can make. One good tumble will ruin a whole day of enjoyment!

When purchasing downhill skis, it is important that you get the right size. Bigger skiers have an easier time making turns on a long downhill ski, while a smaller skier would have a difficult time on this size of ski. Longer downhill skis are better for skiing on fresh powder. They keep you stable and make it easier to grip snow in turns.

Skiers who are just beginning or are more inexperienced would benefit from short and light snow skis. These make turns easier, as these snow skis carve more easily at leisurely paces.

There's no secret formula for losing weight, and there's certainly no magic pill. It all comes down to eating less and exercising more. But making healthy choices isn't always easy, especially with hundreds of commercial diet programs and books clouding the issue. Don't worry. With a plan that suits your lifestyle and your doctor's counsel, you can lose weight and keep it off.

Must read Weight Loss Principles.

1. Excessive Weight is a lifestyle issue and unfortunately there is no quick fix.

2. Goal for a healthy weight loss of 1-2 lbs per week. Beginners can aim for up to 2 lbs of weight loss in initial weeks but after 6-8 weeks, make a goal to lose at least 1 lb of weight every week. Do NOT try to lose more weight by severe caloric restriction as this weakens the immune system. A Healthy weight loss plan is supposed to boost your Immune system and not suppress it.

Exercises
Aerobic Exercise
Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body's need for oxygen is increased.
• Walking
That's easy! And just walk for 40 minutes 4 times a week and you can improve your health and help yourself to lose weight.
• Swimming
This is easy too (if you can swim)! 20 to 25 minutes 3 days a week is all it takes to become healthy and a few pounds lighter.
The best approach to swimming is start real slow. Focus on a couple of strokes you know how to do already and add new styles as your conditioning improves.
What are the benefits of aerobic exercise?
• Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

• Help you manage chronic conditions. Aerobic exercise helps lower high blood pressure, control blood sugar and relieve chronic muscle pain. If you've had a heart attack, aerobic exercise can help prevent subsequent attacks.

• Pumps blood faster and more forcefully. To produce energy and deliver oxygen more effectively to the rest of your body, your heart beats faster. The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.

Many ways to achieve aerobic fitness
Achieving a higher level of aerobic fitness can be fun because there are many activities from which to choose. Among the many options are:
• Bicycling
• Cross-country skiing
• Running
• Jogging
• Aquatic exercise
Exercise Frequency
Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.

Would you rather swing a golf club than swing your partner? Then perhaps golf is your course to fitness.

Golf is an outdoor game. Your goal is to use a club to send a small ball into each distant hole – preferably in as few swings as possible. No two golf courses are the same, so each one is a fresh challenge.

If you're new to the game, take lessons. They should help you learn how to pick the right club, perfect your swing, and guide your ball through such tricky terrain as high grass, sand traps, water hazards, and hills.

Be sure to plan for several expenses – you'll need clubs, golf balls, and greens fees.

The American Heart Association says golf is a good low-intensity exercise for older adults. If you're up to golfing without a cart, you may reap extra benefits. In just 20 weeks, middle-aged golfers who played cart-free about twice a week reduced their waistline, increased their HDL (good) cholesterol, and lost weight.

The study also suggests that playing golf regularly – without a cart – can strengthen your mid-body muscles and so reduce lower back problems, as well as fight general weakness, decreasing your risk of falls and fractures.

If you want to get into the swing of golf, remember these tips.

• Before you start playing, walk the course each day for a couple of weeks. It's a fine way to get used to the terrain.

• Find a driving range near you and visit it often. It's a good place to practice your golf swing.

• As part of the warm-up before any golf game, use your golf club as a stretching tool. Hold it horizontally in front of you, and, without arching your back, lift it skyward. Then bring it back down to shoulder height and gently rotate your upper body to the right and then to the left.

• Start out with a shorter backswing, progressing to a full swing as you gain strength and range of motion in your back. However, you can significantly reduce your backswing without affecting your stroke.

• Concentrate on turning your hips as you swing. This will relieve your back and improve your form.

• Improve your golf grip with an old phone book. Open the phone book and moisten your fingertips. Using one hand, press down with your fingertips, and rip, crumple, and discard one page. Alternate hands. Continue doing this until your hands are tired. You should be able to do more pages with your dominant hand. This exercise will improve grip strength, endurance, and flexibility.

• Chasing balls into the woods can raise your risk of tick-borne infections. Consider taking an extra stroke instead. At the very least, wear long sleeve and insect repellant, and be sure to check yourself over for ticks after you retrieve the ball.

If golf isn't the only sport that interests you, that's good. Activities that improve your strength, aerobic fitness, and flexibility may help your golf game, too.

Quantity may beat quality when it comes to exercise and heart health. Adults who engage in mild exercise -- such as walking briskly for 12 miles or exercising moderately for 125-200 minutes over the course of a week -- can improve their aerobic fitness significantly and reduce their risk of cardiovascular disease, according to a study published in Chest.

"The classic exercise regimen has a component of intensity up to 80 percent of someone's maximum for health benefits," says lead author Brian D. Duscha of Duke University Medical Center in North Carolina.

"Our study demonstrates that you can exercise at an intensity much less than that and still achieve fitness benefits," he notes.

"People find exercise 'hard' and few people want to exercise at an intensity higher than they have to. Walking briskly for 12 miles a week per week is realistic and does not require anyone to incorporate a hardcore training regimen. Increasing your mileage or intensity will give you even greater health benefits," Duscha says.

Improved Oxygen Consumption

A Duke Medical Center research team examined the effects of different exercise training regimens on 133 patients aged 40 to 65 years. All were sedentary, overweight nonsmokers who had abnormal levels of fat in their blood.

The participants were divided into four exercise groups:

- high-amount/high-intensity (HAHI), the equivalent of jogging 20 miles per week at 65 to 80 percent peak Vo2 (maximum oxygen consumption);

- low-amount/high-intensity (LAHI), the equivalent of jogging/walking up an inclined treadmill approximately 12 miles per week at 65 to 80 percent peak Vo2;

- low-amount/moderate intensity (LAMI), the equivalent of walking approximately 12 miles per week at 40 to 55 percent peak Vo2; and

- a control group of nonexercising patients.

All patients underwent cardiopulmonary exercise testing twice at baseline and after seven to nine months of exercise training.

All exercise groups significantly improved their absolute and relative peak oxygen consumption and time to exhaustion (TTE) compared to baselines scores.

Increasing Intensity May Help Too

Although the HAHI group showed the greatest improvements in peak Vo2 overall, increasing exercise intensity from 40 to 55 percent to 65 to 80 percent (at a controlled amount of 12 miles/week) did not significantly improve peak oxygen consumption. However, increasing the amount of exercise did produce improvements.

An increase in exercise amount also demonstrated a graded increase in TTE between groups, although data were not statistically significant.

"Although our results did point toward amount being more important, it is very likely fitness levels can be improved by increasing either amount or intensity," says Duscha.

"This is illustrated by the tiered effect the exercise dose had on fitness improvements across our groups. We believe with more people in the study, increasing intensity would also have been significant," he explains.

Losing Weight Not Essential

Body mass index (BMI) was reduced in the LAHI and HAHI, groups but remained unchanged in the LAMI group. All exercise groups lost an average of 2.87 pounds after exercise. Baseline characteristics of age, BMI, weight, peak and relative Vo2, and TTE were not different between the groups.

"A second very important message is that subjects enjoyed fitness benefits in the absence of weight loss. Many people exercise with the purpose of losing weight. When they do not lose weight, they do not think the exercise is benefiting them and they stop exercising," notes Duscha.

"The truth is, you can improve your cardiovascular fitness and reduce your risk for heart disease by exercising without losing weight. Even if individuals do not lose weight, it is likely that they will lose body fat and increase lean muscle mass while reducing other risk factors," he points out.

12 Miles a Week

Adherence to exercise requires motivation and making exercise a priority, the researchers stress. They advise those who are beginning an exercise regimen to start slowly, choose an enjoyable activity, and make exercise a social activity. Individuals with medical problems should consult a physician before starting an exercise program.

"If you distill our results down, the public health message is: You only need to walk briskly for 12 miles per week or for approximately 125 to 200 minutes per week to improve your health. This sheds more light on the question, 'What is the minimum amount of exercise I need to do to get a health benefit?'" says Duscha.

"Regular exercise is an important part of a well-balanced lifestyle," adds Paul A. Kvale, MD, FCCP, President of the American College of Chest Physicians. "Physicians and other healthcare providers should encourage their patients to engage in regular exercise in order to obtain pulmonary and cardiovascular benefits."

There are at least 2 great reasons for making fitness a priority. First, it improves the quality of your life. Second, it improves the quantity of your life. If we can convincingly argue that fitness actually achieves these goals, it seems obvious it should be a priority. Many articles and magazines discuss how physical activity can minimize health risks and describe other benefits of physical fitness. However, knowing exercise is good may not be enough for us to make the time we need.

Fitness can mean different things. In order to enumerate the benefits we need to be specific about the definition. Fitness is often defined to include strength, endurance, flexibility, and aerobic ability. Each of these has somewhat different effects on quality and quantity of life.

Strength

Besides making you strong, strength training can build and maintain bones, muscles, and joints. Strength exercises create muscle mass and that muscle mass pulls more calories making it easier for you to lose weight. Strength also makes it possible to participate in activities that are not possible otherwise especially performing physical tasks that require lifting (Football, basketball, picking up and swinging your children/grandchildren ...). Another advantage of strength training for women is that it helps prevent osteoporosis. More choices mean more opportunities for enjoying your life.

Endurance

Endurance allows you to participate in activities for an extended period of time. How about enjoying a walk along the beach or kicking a ball back and forth with your children or grandchildren. No one wants to worry about the long walk across the parking lot at the shopping mall during the holiday season. Like strength, endurance also extends your opportunities for enjoying your life.

Flexibility

Flexibility allows you to move your body comfortably within the normal range of movement. Without flexibility, many common activities become uncomfortable and un-enjoyable. Reasonable flexibility is required for, pulling a sweater over your head, washing your hair, wrestling with children, and tying your shoes. Pulling on a pair of pants requires flexibility. Without flexibility, many of the everyday tasks we take for granted become arduous.

Aerobic fitness

Obviously, your heart and lungs are vital to both the quality of your life and the quantity. Heart attack is a leading killer in North America. Also, it is difficult to enjoy your life if walking up the stairs is a major ordeal. Everything about life is better if you are not constantly fighting for a good breath of air. It is well documented how exercise helps prevent heart attacks. It is also well documented how exercise helps with respiratory problems and obesity. Without a healthy heart and strong lungs, you are expected to have less life, not to mention less quality of life.

I think that most people would have no problem agreeing that all the components of fitness described here are important. The problem is whether they are important enough to do something about. At every moment of every day we all have competing priorities. "Do I walk to the corner store to get a paper in order to get a little exercise, or do I drive so that I can get back and help Junior with his homework?" Everyone one has to deal with the fire of the moment which stops us from achieving our longer term goals, but we should not have to decide between our children and exercise. The point here is that we need to remember that fitness is fundamental to our happiness and we need to integrate it into our lives. All this is intended to answer the question: "Why is physical fitness so important?"

Soccer fitness is a curious beast. Until the last few decades, one did not have to have an especially athletic build to make it as a pro soccer player. Now, though, players at the top level - and even some semi-pro soccer players - have strict training regimens, and the physiques to match. It's fair to say that in soccer fitness is now more important than ever, so here are some tips to help you get in the right condition for 90 minutes of action.

First of all, you need to know your soccer position, or at least your style of play, so that you know what to work on the most. Players who operate as soccer wingers will need to be pacy and posses great balance; centre-backs need to work on their aerial abilities, so a jumping skill is an absolute must. Those in the centre of midfield require upper-body strength and an ability to slide in for tackles, while goal-getting strikers need a burst of speed to break free of their marker. Once you know where you should be focusing, you can tailor a soccer fitness regimen to your needs.

That said, there are plenty of important lessons that all soccer players - even goalkeepers - can bear in mind in a bid to stay fit.

First off is basic general aerobic fitness. The pros can cover well in excess of 4.5 miles per game on the field, and although you may not go quite that far, you do need to be ready to go the distance. So, work on aerobics.

Anaerobic fitness is almost as important. This is the 'hardcore' fitness test, and it applies when you're sprinting. So, as well as doing endurance running, do some sprint drills to ensure that you can meet the pace when required.

And, although it doesn't relate precisely to fitness, don't forget some ball work. Practising soccer drills is a great way to break the tedium of running, and if you can combine the two - for example running while dribbling the ball for 50 yards - you'll become a better player, too.

Then, on gameday, always warm up correctly. This is key for fitness as a proper soccer warm-up will decrease the likelihood of injury . To warmup for soccer, start with some basic muscle stretches in all the major groups, and then partake of some sprint drills. Combine these with static turns, especially if you run with the ball a lot, and also do brief runs with a jumping header motion in the middle of them to get your neck ready for action!

Warming down is just as important: not many fans will be able to tell you that, as they've long since left the stadium by the time this takes place. But it's vital that all players at least jog, skip, and stretch. It may be the last thing you want to do after an exhausting (but thrilling) 90 minutes - but you have to if you want to be a fit soccer player long-term. Well, that, and a soccer diet - eat healthily, sleep well, and take on enough carbs before a game to last the distance.

Physical fitness is a set of features a person has in regard to his ability to perform physical activities that require endurance, strength or flexibility and is determined by a combination of regular activity or exercise and genetically inherited ability. It also measures the ability to carry out daily tasks with vigor and without undue fatigue and with sufficient energy to engage in leisure-time pursuits and the vitality to perform at one's fullest capacity.

Physical fitness is achieved by regular physical activity, proper diet and nutrition and proper rest for physical recovery within the parameters allowed by the genome.

Physical fitness is often divided into following types:

Flexibility: Joint rotation, Static stretching and Dynamic Stretching are all the various forms of flexibility exercises used in warm up.

Cardiovascular endurance: Aerobic capacity describes the functional status of the cardio-respiratory system which includes the heart, lungs or blood vessels. It is defined as the maximum volume of oxygen which can be consumed by ones muscles during exercise. The higher a cardio-respiratory endurance level, the more oxygen is transported to exercising muscles and longer exercise can be maintained without exhaustion which means a higher the level of aerobic fitness.

Muscular strength & endurance: Weight training is a form of exercise for developing the strength and size of skeletal muscles which can provide significant functional benefits and improvement in overall health and well-being.

Body Composition: In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. The percentage of fat is of most interest because it can be very helpful in judging health in addition to body weight.
An average healthy male's body should have 12~18 percent fat while in females it is 14~ 20 percent fat. Body fat percentage can be measured in several ways. The most common method is by using measurement calipers to measure the thickness of subcutaneous fat in multiple places on the body. Another method is Bioelectrical Impedance Analysis (BIA), which uses the resistance of electrical flow through the body to estimate body fat.

Agility: Agility is the ability to change the body's direction efficiently, and this requires a combination of balance, coordination, speed, and strength.

Balance: Equilibrioception or sense of balance is one of the physiological senses which allow humans to walk without falling. When the sense of balance is disrupted, it causes dizziness, disorientation and nausea.

Speed: Some biological factors that can determine a sprinter's potential are muscular strength, adrenaline use and anaerobic respiration capacity

Task-oriented fitness: A person is said to be physically fit for a particular task with a reasonable efficiency, for example, fit for military service.

With the warm months of summer approaching and the long evenings of day-light saving upon us many serious, social and casual golfers will be looking to get out onto the course to enjoy and develop their games.

An area of golfing performance which has taken great strides in the past decade has been physical fitness, and therefore its importance. The evolution- in part- has been brought upon via the emergence of Tiger Woods, who has developed highly effective athletic condition. We have also seen the emergence of fitness programs specific to golf from PGA Tour mobile fitness trailers through to fitness programs at golf schools throughout the world. Many professionals, top amateurs and keen general enthusiast now have personal trainers aiding their golf performance. Although Woods and his management have not divulged into the specifics of his fitness training regime, it is apparent that the world number one has followed solid training principles- which is no secret, as some will see Woods program. No matter your level of golf, you can apply the same principles that have seen the worlds top golfers get the most out of their games.

Strength and Conditioning
The nature of golf requires a ball to be struck distances up to 300 plus meters, in essence this is accomplished through club head speed. This club head speed is generated through a combination of technique and physical capability, and in turn enhanced via way of resistance training.

Your program should start by using a series of compound- multi joint-exercises such as: bench press, shoulder press, close grip pull down, one arm row, underhand pull-ups, push ups, leg press and lunges on top of isolation- single joint- exercises: bicep curls, body weight tricep dips, frontal raises and writs curls. Work in 5 to 6 week phases and change the repetition each phase from 12, 10, 8, 6 and 6. To keep the training progressive and specific to golf, drop the amount of weight and increase the lifting speed in the second phase completing 6 repetitions. Look to do 3 sets per exercise. This is a linear periodisation program which will increase strength and speed i.e. power.

Aerobic Fitness
On average, a golf course will measure around 6000 meters, however by the time you walk from green to tee and follow the route in which the accuracy of your shots determines you will up covering up to and over 10 kilometres per round. Aerobic fitness is important to a golfer so that you are still feeling good towards the end of the round, rather than out of breath, and therefore have the ability to make sensible decisions.

Two or three times per week complete a cardiovascular workout for the duration of 20 to 30 minutes. Look to maintain an intensity of 65 to 80% maximum heart rate (MHR) (220 minus age, e.g. 220 55 years old = 165 MHR), with a focus on quality breathing towards the end of your session- in the nose and out the mouth. Various equipment can be utilised such as bike, cross trainer, rowing machine or stepper, alternately you can achieve great results via jogging, swimming or power walking.

Core
The anatomical parameters for core stability vary, however its purpose is clear, and specific to the golf swing: The core minimises defunct energy between the ground and the desired performance conclusion, and reduces the incidence of lower back injury.

Core training should be completed twice a week, with a set range of 10 to 12. Repetition volume will depend on your level of fitness. It is important to remember that the back muscles are worked equally to the abdominal muscles. Exercises ideally suited to a golfer are: Swiss ball crunches, kneeling on Swiss ball (even to the stage of standing and swinging a golf club), medicine ball rotations, prone hold and back extensions.

Flexibility- Range of Movement
Flexibility is an important variable of fitness specific to golf, with the body requiring a range of movement that it is not usually accustomed to in everyday life.

Complete 20 minutes of static stretching (holding is position for 20 to 30 seconds) after each fitness session, golf practice session and round of golf. Tight hamstrings can cause an imbalance that strains your lower back, so try to stretch this area in every session. Other areas to focus on are the hips, lower and upper back, chest and shoulders.

Cross Training
Boxing provides golfers with a workout that has many benefits specific for their sport. Boxing requires the use of a fast hip movement, fast hands and development of co-ordination through neurally complex movements; all qualities of a good golf swing. The golf swing is an unnatural movement for the body, and the increased athletic benefits gained from boxing will enhance the ability to learn and process effective golf swing techniques.

Boxing is highly used as a cross training discipline by female world number one Annika Sorenstam.

Warm Up
This is an area of misconception for many golfers. Many see static stretching (which is ideally completed at the end of round or session to relax muscles and aid recovery) as the main form of golf warm up, whereas in fact dynamic stretching is what will get the body ready for activity. Dynamic stretching is a continuos range of movement at moderate to fast speeds, with your MHR rising up to 60-70%. Arm circles, shoulder rotations, calve raises and walking lunges are all forms of dynamic stretching. Jump rope is also an ideal form of warm up. Static stretches can be used to compliment a warm up, however not be done exclusively.

Use these basic principles to design your golf specific exercise program. To take your game a step further seek advice and guidance from a personal trainer who has a golf specific back ground.

In today society, people are looking more into improving their quality of life and many are getting more concerned with their body health conditioning and status. However, a lot of people still had the wrong interpretation for Health and Fitness definition and often regard healthy alone to comprise of one being physically fit.

Health is defined as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity" (WHO 1994).

Fitness, on the other hand has a more specific definition, which is defined as the ability to perform a certain task. Taking for instance, is one physically fit to climb a flight of twelve story stairs without stopping, or is one physically fit enough to run a half marathon within a certain time constraint? These usually involve aerobic fitness, which is a measure of how well your blood transports oxygen around the body, and how well your muscles utilize the oxygen.

Thus, one can be healthy but may not be physically fit enough to perform the above task. In order to be physically fit to perform a certain task, the body needs to undergo progressive training and overloading to condition the body for the task; this usually involves undergoing a specific training program.

On the other hand, one can be physically very fit but not totally healthy. Why do we say so, elite athletes are always associated with being physically very fit. However most of the time, they do experience some form of sports injuries due to their extensive training, thus, they are not considered to be totally healthy.

When we talk about improving the quality of life, we often look for being both healthy and fit. To achieve health and fitness, proper and systematic exercise regime and nutrition diet is a must.

Taichi has been proven scientifically to provide practitioners with both health and fitness benefits, given proper systematic training methods and procedure. Taichi provides a very good form of workout for the mind and body relaxation and also helps in improving the 3 body energy system (anaerobic alactic, anaerobic lactic & aerobic).

Fitness equipment can be split into 2 basic areas, first there is aerobic or cardio fitness equipment which is designed to give you a fitness workout to burn off calories & loose weight. Secondly there is strength/muscular fitness equipment which is designed to tone, or increase in size, your bodies muscles.

Most fitness equipment that you would expect to find in your local gym or fitness centre can now be purchased for home use depending upon the space you have available & the type of fitness equipment you require.

For aerobic fitness equipment you should consider a treadmill, an exercise bike or a rowing machine.

Treadmills are popular because you can walk, jog or run on them making them an ideal piece of fitness equipment for the beginner right through to professional athletes, being suitable for all levels of fitness. Make sure you choose one with a wide belt that is long enough for your stride. If you jog or run a lot then you should consider a model with cushioning between the belt and treadmill bed to lesson the impact on your joints.

Basic models are powered by the user but you should choose one with a motor to vary the speed, the faster you like to run the higher the motor speed you should choose. New treadmills will set you back approximately $299 for a self powered one up to over $5000 for a motorised commercial style one.

Exercise bikes are a popular item of fitness equipment especially for home use, with numerous types available. Apart from the standard upright exercise bike some models now offer upper body work outs as well. The latest designs have recumbent seats which support your lower back & leave your hands & arms free to use weights for upper body exercise. Cost $229 or less to $2599.

Rowing Machines are a very useful piece of fitness equipment particularly for those with knee problems who feel they are not up to running or cycling because of their problem. They come in many different designs from lightweight foldaway to heavier more rigid designs. New equipment should set you back $239 to $1900.

Fitness equipment for strength/muscular work comes as individual pieces, such as dumbbells, weight benches, leg or abdominal equipment or for a total body workout you could try a home gym which should set you back between $399 to just under $4000 depending upon the space you have available and your budget.

For the best results you should choose at least one piece of fitness equipment from both the cardio fitness equipment & the strength fitness equipment, with a home gym being the recommended piece of equipment for the strength work. Make sure you choose fitness equipment that you know you will enjoy using & not something that will end up stuck in the garage.

Modern life demands that all individuals should stay fit in order to keep up with the wild pace. Fitness refers to a person's capacity to adapt favorably and take stress brought about by changing conditions. In this kind of situation, if you're physically fit, then your mind or body will not be disturbed in any way. As you can see, fitness is not only about physical strength but of mental stability as well.

In many ways, fitness is synonymous to health. Modern living requires good health and to achieve such state, a person must stay fit. Good health and fitness are interrelated. When a person is fit, then that person is considered healthy; and if a person is healthy, his or her fitness level naturally goes up.

But if fitness only pertains to health it's inadequate. Have you heard about the Evolution Theory? It states that only the fit of all species can survive and pass their genes. So fitness is not entirely about health; you should also suit the environment that you live, anytime and anywhere. Therefore, a person should be able to adapt to any environment in order to survive, together with proper fitness exercises.

Oftentimes, people disregard the importance of fitness. They overlook their responsibility to stay fit at all times. Perhaps they don't know the benefits of 'anytime fitness'. Life holds a lot of pleasure for individuals; but if you're always ill you can't enjoy such pleasures of life.

Is fitness anytime possible? Well, of course it is; just look on the positive and bright things in life. You will surely improve your life, look fresher, don't fear any form of infection, and no worries if your car broke down; at least you get to walk an extra few blocks before reaching your home.

Think of every situation as an opportunity to stay fit and this is the key to fitness anytime. You can make the most out of your independence, have peace of mind, and you're quite confident that you can handle everything.

Training for fitness focuses primarily on the different groups of muscles of every human being; this results to muscular fitness, aerobic fitness, and increases stability and flexibility. There are other factors to consider before deciding to do a physical activity, like your physical capability. Do check with your doctor before performing any activity that requires physical strength.

Aerobic exercises are of different kinds. You can do running, dancing, swimming, or even cycling. Make sure that you limit your exercise to about 30-40 minutes every day.

In order for your muscles to exude endurance and strength, focus more on muscular fitness. You can better enhance your muscular fitness if you do some strength training; this will result to an increase in mass of your lean muscles.

Related to your muscle strength's core are balance and stability. Do exercises that can help in making your muscles tough, especially for your trunk area.

With fitness training, you can also achieve flexibility. By doing exercise like pulling and stretching, your muscles can function in its widest possible range. You can try tai chi or yoga, they are great stretching exercises.

Another important factor is eating a well-balanced diet. With all these factors present, you can totally experience fitness anytime and anywhere.

There are a lot of health aids out there that can get your life moving back, going in a right direction, such as books, supplements, nutritionists, gyms, health food stores, clubs, and more. Health clubs are forms of health aids if you can afford them.

Elliptical Fitness Equipment, the wonders it can and will do for You. I know because I use it, at least 3 times a week! Elliptical fitness equipment is swarming the nation as more and more people are realizing the real health benefits of elliptical equipment.

Elliptical Fitness equipment, also called Elliptical trainers have become one of the most notable cardiovascular workout machines in the world. They provide low impact for every muscle in the body because it uses arm and leg movements at the same time.

And, if you've ever used a Gazelle, you'll see the benefits of hand placement on the moveable bars increases arm reach,creating more movement. Most home fitness trainers strengthen upper and lower body, although some offer just lower body exercise. Elliptical fitness equipment works all the muscles at the same time.

Elliptical Fitness Advice

For many years, medical professionals and fitness experts have been advising clients to use exercise equipment, whether at the gym, or home, to improve overall physical health well-being. Elliptical fitness equipment(at the gym or health club) and those used for home fitness, imitates walking, running, while producing almost no consequences to your joints.

Fitness equipment training included in your workout can go a long way towards achieving your fitness goals. Elliptical fitness is hugely popular, and with it a flow of elliptical equipment to buy. I have noticed for myself, more calories are burned than using a treadmill. Elliptical Fitness equipment does not have to fancy and super expensive.

While some types of exercise equipment or aerobic fitness equipment (cardiovascular equipment that is), aren't seen as for muscle building,they remain identified as aerobic fitness equipment or cardiovascular equipment. Fitness equipment reviews will help you do your homework and find the best one for you. Elliptical Fitness equipment is a low impact choice that also provides a full body workout.

The following is suggested in health articles noted by health experts, and remember also, consistency and a developed routine. You should exercise at least three times a week, and it is better if you to exercise daily on a cardiovascular machine. Elliptical machines are growing as a popular home fitness answer to a need for a more convenient way to exercise. Hey, use them too during your workday, I do! Lunch time is a great way to up and away from the complacent desk and out to the blood pumping atmosphere of exercise and motivation.

Elliptical fitness equipment is available in a wide price range, from a couple of hundred dollars up to several thousand. If you're going to go out and invest in elliptical fitness equipment, then you ought to at least know what it is. Elliptical fitness equipment is manufactured by many companies like Nordic, Eclipse, Life, ProForm, Precor, and are available for prices ranging from as much as $500 and up to $10,000 or more.

Invest in a few pieces of trusty elliptical fitness equipment and you'll never have to go to the gym again. Well, that's what someone said, anyway. I like to hit the gym as well, just in case you lack fitness weight training equipment at home. Good luck and happy workout!

As well as offering great defensive training, boxing, mixed martial arts, boxing kung fu and so on offer great opportunities for aerobic work outs.

Boxing and marital arts offer superb body co-ordination and evasion training as you have to practice moving your body so as not to get hit just as much as you seek to hit your target. Because of this aerobic factor, boxing, for example, has moved beyond the youth boxing clubs and is now a more common feature of some health clubs.

Boxing practice is a great way to burn fat and develop lean muscle mass, especially nowadays when so many of us are inclined to overeat. When someone eats too much the excess calories are stored as fat. In order to convert the fat to energy it is necessary to engage in some form of physical activity. Boxing is an excellent solution. It is so much more enjoyable than jogging or simply working out in a gym, and you also get an opportunity to take out your stress on the punch-bag!

As part of your boxing routine you should also include skipping and medicine ball practice for further aerobic and strength building work.

How many days a week should you train? Twice or three times a week is sufficient for ordinary purposes of improving overall health, weight regulation and aerobic fitness. Taking up boxing as a method of weight control is a pretty straightforward procedure. All you need is time, a desire to improve and the persistence to see it through two or three times a week. Do that and you will obtain some good results.

While it is true that a lot of boxing practice actually involves equipment training more than punching, some form of sparring practice is recommended in order to get the full benefit out of your boxing training. For this reason a gym that features boxing workouts, or a dojo where you can practice mixed martial arts, boxing kung fu or something similar, are ideal for this sort of training.

However, if for some reason you are unable to attend a gym or sign up to a dojo, you can easily practice most aspects of a boxing regime at home. You can easily set up a punch-bag. Hitting a heavy bag will still a very beneficial part of your aerobic workout.

What you would most likely be missing out on by not attending a gym would be the chance to spar with a partner. One of the great benefits of having a sparring partner is that it makes you focus. You also have to deal with a higher level of unpredictability as your partner throws a variety of punches that come at you at different velocities and trajectories and from different angles.

But, even without the benefits of a sparring partner, boxing training, whether undertaken by yourself at home, or in a gym, offers an excellent method of improving your strength, stamina, co-ordination and aerobic condition, while at the same time helping you to shed excess body fat.

Aerobic training exercises are any activities which increase your heart rate by movement of the body. This includes walking, running, cycling, cross-country skiing, swimming, and interval training with weights. Aerobic exercise strengthens the cardiovascular system which is the heart, arteries, and veins.

Aerobic exercise also increases the efficiency of the respiratory system by improving the oxygen / CO2 exchange ability of the lungs. As a result, an aerobically fit individual can work longer, more vigorously, and achieve a quicker recovery. By working out longer and at a higher intensity, you will burn more calories for a longer period. This type of training leads to more weight loss in a shorter length of time.

What factors affect aerobic training? Frequency, duration and intensity directly influence an aerobic workout. Frequency refers to how often you perform aerobic activity. Duration refers to the time spent at each session. Intensity refers to the percentage of your maximum heart rate at which you work.

How often should I train? How hard? For how long? Most experts believe that 3-5 times per week for a period of 20-60 minutes at 60-90% of your age-specific maximal heart rate.

How do I determine my target heart rate? The general formula for the average person is to start with 220 minus your age, then multiply that number X 60% to get the lower-end of the target range and multiply it X 90% to get the maximum. For example, a 30-year-old would calculate his target zone using the above formula: 220-30=190. 190 x .6 = 114 and 190 x .9 = 171. This person would try to keep his or her heart rate between 114 (low end) and 171 (high end) beats per minute.

Don't worry if you don't have a Heart Rate Monitor, the Borg scale of Perceived Exertion is another way of determining how hard you are working. Using your own subjective Rate of Perceived Exertion (RPE) on a scale of 6-20 or a scale of 0-10, you determine how hard you "feel" you are working.

Original Borg Scale

6

7- Very, very light

8

9 - Very light

10

11 - Fairly light

12

13 - Somewhat hard

14

15 - Hard

16

17 - Very hard

18

19 - Very, very hard

20 -* Maximal

Revised Borg Scale

0 - Nothing at all

0.5 - Very, very weak

1 - Very weak

2 - Weak

3 - Moderate

4 - Somewhat strong

5 - Strong

6

7 - Very strong

8

9 - Very, very strong

10 - * Maximal

The "Talk Test" is another good way of establishing how hard you are working, if you find it difficult to say a few words, you are probably working out anaerobically. For a good indication of aerobic exercise, you should be able to say a few words, catch your breath, and then carry on talking. If you are talking all the way through your workout, it's a good bet that you're not working hard enough.

Add aerobic exercise to your training regimen and watch the pounds drop off quickly. These tips are just a portion of an eight-week class that I teach online called 'The Answer's Right Under Your Nose'. To find out more about it, go to the 'Personal Coaching' on my website.

There are plenty of free fitness programs to choose from but you do need to plan your workout carefully to have something that suits you. Your program will determine how quickly and effectively you can reach your goals.

The most important thing is that it should be as simple and as fun as possible, while being well suited to your fitness levels and preferences and of course your time schedule is crucial.

You can pick out different fitness programs to include in your workout routine either online or by watching DVDs. It is a good idea to have some different and not do exactly the same exercise day after day. You want to be sure you are not working only a few muscle groups. You can either do a special workout routine for a few weeks and then change to another free fitness program.
Choose a time to exercise that suits your schedule and then follow it. with this schedule you should not be constantly changing. It is best to go for the same time every day, but do not over do it even 2 times a week can be enough.

Most people prefer to work out first thing in the morning. It is a great way to wake up. But if this does not suit you, go for later in the day, but always wait at least 2 hours after eating. It is hard to do a fitness program in the morning.

A good fitness exercise program will last for about 30-45 minutes. You can include 10-15 minutes of stretching and warm-up exercises, followed by 15-25 minutes of fitness exercise program and 5 minutes of cool-down.

As an example the aerobic fitness exercise program could be done on home gym equipment such as a treadmill or exercise cycle or you could run or cycle outdoors.You do not even need equipment, there are several great free fitness programs that you can use. If you like dance or just walking, do it. Step aerobics is another option. Alternatively, the stairs in your house or apartment block can be very effective aerobic exercise equipment without spending a dime.

The key here is to choose something that you enjoy and if you do not know yet see if you find a free fitness program that is good for you. Also, do not forget to check with your doctor that your program is suitable for your level of health and fitness, if you are fit it does not matter.

Variation is important for emotional reasons too. Do what is fun for you, even if sometimes you do not have fun which is normal in my opinion. So if you like cycling, you may want to cycle outdoors in good weather or indoors when it rains. To increase the variety, a few times a week you could do some muscle building training, instead of other training excercises like walking or cycling.

Finally choose the fitness programs you like best. Free fitness programs that you tailor to your own lifestyle should increase your energy levels and put you in a better shape and you just feeling better.

Can a person be both fit and fat? With a national obesity rate of nearly 30 percent, this is a question that needs to be answered. People do not seem to be actively looking for ways to be thin, and just because a person is thin does not mean they are fit either. So who, really, has a healthy and fit body and how can we get there from where we are?

First of all, most people think you have to hit the gym in order to be the healthiest you can be, and this is just not true. Although exercise does nothing but enhance your health, fitness is not the only answer. It is not always about how you look. It is not always about how you eat. Just like everything else, having a healthy and fit body has many components.

Here are 7 Tips to know, once and for all, if you have a healthy and fit body!

Healthy and Fit Body Tips #1: Proper Nutrition
Providing your body with the right food and liquid is the most important component to your health. If you struggling with weight loss and the inability to get yourself fit, start with a change in your diet. Eating right does not mean eating less. A soy-based meal replacement once a day works for me, along with a few targeted supplements you can not find in food.

Even people who exercise all the time can not be totally fit if they grab a bag of potato chips over an apple. No matter what you look like on the outside, your inside is what matters the most. If your body is not getting right nutrition, you can not expect it to look and feel good. You are what you eat. Never forget that.

Healthy and Fit Body Tips #2: Muscle Mass
Our bodies require a certain percentage of muscle to stay healthy and meet the tasks of daily living. This varies per individual, but after the age of 30, our bodies lose muscle mass each year. The key to restoring this is resistance exercise to keep muscle mass. To age gracefully by being fit, keep your muscle mass percentage high.

Healthy and Fit Body Tips #3: Body Fat
This your total body weight that is composed of fat. 10 percent to 14 percent is considered good for men, and 14 percent to 18 percent is considered good for women. Being too far below it and above it both have health risks. Unless you're a weight-dependent athlete or a fitness model, you should strive to fall into your category.

Healthy and Fit Body Tips #4: Aerobic Endurance
I bet you do not think about how well your body transports oxygen, right? From shoveling snow to running a marathon, aerobic activity is a good indicator of good aerobic fitness. Your cardiovascular goal for fitness is simple. Get your heart rate up and hold it, then bring it down without becoming short of breath.

Healthy and Fit Body Tips #5: Strength
How much force can your muscles generate? Your body needs to be able to move stuff, and you, around. Mass protects your body, strength moves it and keeps it from falling over. Strength training requires short bouts of high-intensity outputs, much different from aerobic activity. Strength training slows the aging process, so the stronger you are, the slower you age.

Healthy and Fit Body Tips #6: Balance
Life is no fun if you're always toppling over. Your ability to maintain control of your center of gravity is important for obvious reasons. To stay in balance your body uses smaller muscles to help keep your joints tracking properly. A person with good balance has less chance of incurring an injury. The next time you see an exercise ball, use it!

Healthy and Fit Body Tips #7: Flexibility
Your ability to move your body freely through a full range of motion does not require an advanced class of yoga. Simply start stretching your muscles more because they contract during exercise and the daily rigors of living. Keeping your muscles supple gives you a buffer against being injured and is an indicator of overall fitness. It will also help you age with less complications.

As you can easily tell, there are many components that are of equal importance in order to have a healthy and fit body. It is not just the way a person looks on the outside but rather a combination of many factors. You have the ability to change your body for the better just as easily as McDonalds can change it for the worse. The difference is developing the mindset of a person who chooses healthy over unhealthy.

Anaerobic fitness is the force component of fitness in general, which also contains at least two other essential components: aerobic fitness (the part of cardio-vascular resistance) and joint mobility. Speed and skill are native qualities and they are not very relevant for the health state - which is the main concern in mass fitness, the one meant to keep the body in good shape.

The purpose of anaerobic training programs is developing the force, the fortifying of the body or the muscular mass. There are situations when only force or muscle fortifying is intended. The typical example for these situations is given by the sports organized in categories, in which physical force (with the interdiction of going over a certain limit of weight) is tested. Growth of muscular mass determines increase of force and fortifying of the skeletal muscles. In this case, the fitness programs are very similar to body building trainings, without being followed by the spectacular, yet dangerous changes, specific to body building.

The purpose of anaerobic fitness is uniform, balanced and harmonious development of all the muscles, without ignoring their functionality. This last idea is important for making a clear difference between fitness and the tendencies, many times narcissistic, manifested by body building practitioners. The sportsman who takes up fitness wants to be able to and is able to do something with his muscles, more than showing them in contests or in different other occasions and places (disco, swimming pool, clubs, etc.).

One of the important characteristics of anaerobic fitness trainings is the use of general programs, during which all or almost all the muscles are worked out in one training session. In body building the programs are divided and trainings are focused every time on one, two or at most three groups of muscles; while in fitness one training can be focused on a certain area, but it does not exclude the other muscles, which will benefit, directly or indirectly, of at most one exercise for each group of muscles. This way, the programs are not excessively long; they take an average of one hour and fifteen minutes; thus the catabolic faze is avoided; this usually appears in very long training sessions (two hours or even more).

Another modality of reducing the time of training is doing super-series whose object is to train two antagonistic groups of muscles (chest and back or biceps and triceps, etc.). Thus, for each group of muscles must be performed a series of exercises, without a break in between; the break is taken only at the end of this double effort. The programs can also contain triple series or even giant-series (more than three exercises one after the other). The intensity of the training can be considerably increased: many muscles can be trained in a short time.

The weekly frequency of the training remains the same (three sessions); so the aerobic phase can be covered in the free days. If only three or even two weekly sessions are possible, mixed programs can be adopted: after the anaerobic fitness, always done at the beginning of the session, 15-20 minutes of aerobic fitness are added for balancing the two phases (anaerobic and aerobic). In this case, also, training must not take longer than one hour and a half; otherwise the phase of catabolic processes is initiated - a phase in which muscles 'self-cannibalize'.

Anaerobic fitness is recommended to all somatic types, with specific differences of modality of training.

In the cases of ectomorphic and mezomorphic types, all the series (3 or 4) performed on the same machine must be finished, and then the machine and the group of muscles which is trained must be changed at the same time. This system is also called 'workshop training'.

In the case of the endomorphic type (the overweight), circuit training is preferred: the group of muscles trained is changed after every series and the whole circuit must be repeated three or four times. This type of training consumes more calories because an aerobic component is introduced by not having breaks between series and slightly increasing the cardiac frequency.

Growth of muscular mass through fitness programs can't exceed one weight category (5-6 kg), but they do not misbalance the other motion parameters.

The swimming pool is no longer the sole preserve of swimmers. Water aerobics are active in improving the cardiovascular fitness and also result in better stamina through use of muscles that gain in strength.

People of all age groups and all fitness levels can perform water aerobics because only 10 to 15 percent of the body weight is not supported by water buoyancy. It leads to less tension being placed on the joints during aquatic activities, when compared with exercising on the land.

As a result of the buoyancy that water gives as well as the support that a body receives from water there are less worries about putting muscle, bone or joint injuries. Primarily because water aerobics are usually performed in chest-high water both swimmers and non-swimmers get attracted to it.

Water is a perfect choice not only for healthy people but also for those who may have a medical state like people suffering from arthritis, neck and back troubles as well as strokes and overweight people. The water aerobics exercises will force a body to expend more energy and on an average, 450 to 700 calories get burned during one hour of water aerobics.

Water Aerobic Shoes

There are many benefits that can be gained through water aerobic exercises and for this end one needs appropriate water aerobic shoes that will help to provide added traction that result in greater stability in the water.

The water aerobic shoes also protect the feet from getting any slight cuts or scrapes in case the pool has a rough surface. Water aerobic shoes are usually available in all departmental stores as well as sporting goods stores.

Utilize Water Aerobic Weights

Water aerobic weights are quite different from the metal and plastic weights you can find in the gym. Instead of coming in a different weight, the water aerobic weights come in selections of resistance. People who are not capable to perform other types of aerobic activities due to problems such as arthritis are able to do water aerobics activities.

Water Aerobics Equipment

The water aerobics equipment is very useful in eliminating the pain as well as impact from the exercise routine. When the deepness of water is higher than chest level certain flotation devices have to be used in deep water area and there are also other tools such as kick boards, and hand buoys that are used.

No matter that one is looking for to just have better fitness levels or want to simply shed some excess weight or even perform better at a sport the water aerobics equipment provides an outstanding solution in accomplishing these and other goals such as recover from injuries, limiting arthritis as well as other kinds of medicinal ailments.

Dangers In Water Aerobics Routine

Be properly outfitted before starting your routine. Water aerobics routines are a cool and fun way of aerobics exercise in the hot weather and the water aerobics routine helps ease the drudgery from other routine exercise regimes.

One should try out water aerobics routines in moderate temperature swimming pools and in addition, the water aerobics routine should also be adjusted to satisfy individual requirements, limitations as well as levels of fitness. With the resistance that water offers to the exerciser in all directions it is much more appropriate than other land based exercises where one only works against gravity.

Water Aerobics Benefits

A water aerobics workout is advantageous for many people who should not participate in a normal aerobic program. Do you have a desire for aerobic exercise, but cannot handle the high impact diversity that many classes offer? Why not try a water aerobics workout for smallest impact but maximum aerobic benefit.

The standard of a water aerobics workout is the same as other aerobic activities, you want to raise your heart rate up and keep it up for at least 20 minutes. The instructor will normally use music and choreography as in other aerobics classes, and you might also work with tools such as kickboards or wrist weights.

Water Aerobic Classes

Water aerobic classes have plentiful benefits for new comers and also older participants. With this kind of new health breakthroughs, more and more instructors are developing new movements to help the body.

For example, you can learn how to build heart strength in comparison running through water aerobic classes. It does not matter when you go to a class because you will experience solid work, fun exercises, and know new people in your classes.