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?"