The Secret of Using Elliptical Machines to Lose Weight

You have to get in line at the elliptical machines in health clubs. That's because everyone is reaping the benefits of these effective aerobic exercisers. Beginners like to use them because there is virtually no learning curve like some other pieces of exercise equipment.

More advanced athletes like them because they are able to enhance their athletic performance and boost their fitness levels. In fact you may have even read that the very fit Tiger Woods uses an elliptical trainer as a part of his workout routine.

So how can elliptical machines be used by beginners and elite athletes? The secret is found in three important words that are foundational to aerobic exercise:

frequency
duration
intensity

Understanding these three words makes all the difference in the world between making progress toward higher levels of fitness and staying stuck being overweight and out of shape.

Frequency. You can't use an elliptical just when you feel like it if you want to lose belly fat and improve your overall general health and fitness. You're going to have to use one at least three times each week. Exercising more frequently and including cross training will get you to your goals more quickly.

Duration. I see people get on an elliptical trainer for five minutes, get off, and go hang around some weight machines. They believe they have gotten their aerobic exercise for that day. It doesn't work that way. You have to perform aerobic exercise for at least twenty minutes for aerobic benefits. This is the minimum. As your fitness improves you can increase this and see even more results.

Intensity. This is the real secret. If you aren't working out with enough intensity you're really wasting your time. Most people really miss it here. They get on the elliptical and barely move. You've got to work out hard enough to raise your heart rate to see the benefits. In fact some even come equipped with heart rate monitors to help make sure you achieve your goals. Also, don't try to read a book and exercise at the same time. Put all your efforts into having the best workout possible.

You can play around with the three variables of frequency, duration, and intensity for more variety in your workouts. Don't ever go below the minimum and avoid overtraining as well. You'll see results!

Ellipticals are so effective for reaching weight loss and fitness goals that people are using them at home.

Aerobic Training Machines

Aerobic Exercise - Treadmill Weight Loss

Doing exercise on the treadmill is a wonderful way to lose weight. However, you need to combine it with something else if you want you weight loss on the treadmill to be effective.

Of all the aerobic exercises, the treadmill is probably the most popular. These are the machines that are always occupied in the gym and are the best sellers for home gym equipment.

Many do their aerobic exercise on their treadmills every day. When you see them after a month there is very little change, if any.

Why is this?

It is because many folks do not realize that they have to adapt their eating habits as well.

It will help very little if you sweat on the treadmill and continue to eat the way you did when you gained the weight you want to lose.

At best you are going to stay at the same weight, or you are still going to gain weight.

For aerobic exercise on the treadmill to be effective with helping you burn fat and lose weight, you also need to increase your metabolism and lower your calorie intake.

To increase your metabolism you need to eat more... frequently.

What, I hear you say; I can eat more and lose weight? Well, yes and no. I didn't say you should eat more, I said you should eat more frequently.

The more frequently you eat, the faster your body metabolism becomes. That means your body becomes more efficient at turning your food into energy.

By combining smaller and more frequent meals throughout the day with aerobic exercise on the treadmill, you essentially fool your body into believing that it does not need to store fat. It "thinks" that way because it is getting fed every two to three hours.

Eat small low to medium calorie meals every two to three hours, then spend between 20 and 40 minutes on the treadmill with your aerobic exercise.

Stay away from the scale for the first three to four weeks. You will only begin to notice the difference in your weight after that amount of time.

By sticking to your aerobic exercise routine on the treadmill, and combining it with increasing your metabolism, you can have the lasting weight loss that escapes so many people.

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Exercise Rowing Machines

Exercise rowing machines are a great way to get aerobic exercise. The more muscles you use when you exercise, the less time it takes to give your body a full workout.

Rowing moves your body through a wider range of motion than most activities, stretching your muscles and rotating your joints. Exercise rowing machines works out muscles in your arms, legs, stomach and torso building muscular strength and endurance.

Your heart and lungs can also benefit from rowing exercise. The benefit of rowing exercise is similar to other forms of aerobic workouts. The continuous upper body motion is also great for raising your heart rate to your target zone.

Rowing burns calories faster than biking, is easier to do and rowing can even firm up your butt. Rowing is a smooth motion, rhythmic and impact free activity that puts little strain on the muscles and joints if done correctly.

However, people with back problems should proceed with caution because rowing can put a strain on your back. Always check with your doctor before starting any exercise program.

Rowing is a very versatile sport that can be done indoors or out. It is a complete exercise that is satisfying, enjoyable to do and provides a balance of fitness benefits.

You can get a great workout with rowing whether you are indoors, on an exercise rowing machine or outdoors enjoying the fresh air. You can row solo or join a local rowing club for the social benefits.

The steady rhythm of rowing will challenge your body, but it can also help calm your mind. Picture yourself rowing outdoors on a quiet lake; your body, your mind, the boat and the water all blended into one blissful space in time.

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Why You Should Add Cellulite Reduction Exercises To an Aerobics and Exercise Routine at Home

Cellulite reduction exercises are often overlooked, a method of cellulite diminution treatment. Which is unfortunate because it is natural and has proven to be a very effective form of cellulite diminution treatment.

The fact is cellulite is not extra skin or any other obscure genetic defect, as it is often times described by marketers. Cellulite is pure body fat and that's the simple truth, so utilizing cellulite reduction exercises make more sense than any other method for cellulite diminution treatment at home.

The far-fetched ideas of special massage therapy techniques and magical cellulite diminution creams, are honestly just a waste of time. Time that women could be using to benefit from cellulite reduction exercises and treatment at home. There is a difference in other common aerobics exercise at home in comparison to cellulite focused exercises.

As these cellulite focused exercises have very little to do with weight lifting and exercise training machines. In stead these exercises focus on specific forms of body movement and very specific tempo and order. Cellulite affects women of all ages, shapes, and sizes. Even some of the most seemingly fit and athletic women are affected by the appearance of agonizing and embarrassment of cellulite.

This is because although they are well-fit and athletic, their cellulite is more than likely due to the lack of cellulite reduction exercises. One of the most common mistakes made by women who indulge in aerobics exercise at home or without a trainer, is using weight lifting and exercise machines for their lower body.

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Choosing the Right Warm-Up Or Training Bicycle

Exercise bikes are very good for exercising cardio, burning fat, strengthening muscles and building on the levels of endurance. It does not really matter where you use the exercise bike; whether it is before a bodybuilding exercise, the essential thing is to make sure you know the safety and basic uses that pertain to a full throttle bike exercise.

Naturally, there exist two exercise bike styles, the recumbent and upright styles, which have the same operation. To begin the exercise, position your frame upon the bike seat and put the feet upon the pedals. Adjust the bike seat to be able to close the range towards a full extension of the knee, but make sure you don't go beyond the normal limits. For comfort, try to adjust the seat-back angle. Immediately you feel ready to don't hesitate. The go ahead then starts the bike machine and the remaining item is to select which workout programs you want from the preset available, or you can personalize the workout to the limits that you want. You can also use the bike to harness your aerobic fitness by doing intervals. For exact warm ups, cycle fast for around 30 seconds, slow down for about 60 seconds and repeat the exercise. To end the exercise bike workout, decrease slowly the bike speed till you have reached that final stop.

As a word of caution, use the pedal straps if your exercise bike has, since they could halt an injury that may be brought by an over-extension or a slippage. Always remember to make a consultation with your doctor before you embark on any exercise program.

The basic operations are quite easy but shopping for an exercise bike is very intimidating. The exercise bikes come in distinct brands, styles, and models which makes it a complex affair to purchase the right bike for your exercise endeavors. Have in mind that the exercise bike which you are buying is a crucial investment. It is a true investment mostly for those people who have made a decision to start that important step towards true health and physical agility.

Invest on an exercise bike that is well constructed and your whole family will always offer thanks for it. Choose the one which has been built with the use of steel alloys or aluminum frames since they are very strong and can support any heavy person.

Some bikes come with a noise control and come in handy when you want to camouflage any noise. You can go through all the motions to assess the level of noise of the exercise bike. Also, you have a choice to make between getting a recumbent bike or an upright one. It all depends on your taste and preference. A recumbent bike has a characteristic sitting position, as if you are on a chair and works well for those who have back problems, while the upright type is the perfect choice for anybody who wants a spinning workout with a classical seating position. Always test the exercise bikes and make your choice.

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The Advantages of Using the EFX Elliptical Exercise Machine

There are many elliptical exercise machines available in the market today. They vary in terms of price, durability, features, structure and design, and purpose. Many manufacturers boast of the high quality of their products and the efficiency of their equipment. Many products are already quality-tested by the users while others have yet to prove their effectiveness. Precor is one of the companies which have a proven track record of manufacturing fitness equipment of superior quality. One of their most in-demand products is the EFX elliptical exercise machine.

Precor's EFX elliptical exercise machine is one of the most innovative fitness products in the market today. With its high prices, the quality and the superior construction of the machine are what make the EFX elliptical exercise machine in-demand and popular among fitness experts. The Cross Ramp feature which is exclusive for Precor products ensures a full body workout because the adjustable incline of the ramp targets more muscle groups. It also prevents muscle fatigue because you can alternate the muscle groups that you want to tone, giving you a variety of workout routines for your body. This adds to the fun and excitement of aerobic exercise and avoids boredom due to repetitive exercise routines.

The EFX elliptical exercise machine is also incomparable in terms of the smoothness and fluidity of your elliptical motion. This machine makes your body move in a natural way as though you are just walking, jogging or running in the street minus the impact on the heels, ankles and joints. The structure of this machine is especially engineered to minimize the impact on the joints and the stress on the ankles and lower back. Because the EFX elliptical exercise machine is designed to avoid muscle fatigue, it is very effective in burning calories and toning the muscles because you will not get tired easily, thus giving you more time to do your exercise routines.

Finally, the EFX elliptical exercise machine provides both the forward and backward motion giving you a variety of workout procedure aside from the various pre-set programs that allows the involvement of the whole body making your exercise routine varied and effective.

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What is the Best Exercise for Fast Weight Loss?

It is no secret that exercise is the most natural and the safest way for losing weight. But, is one exercise better than another exercise for fast weight loss? Let's explore the answer to that question.

The best exercise for fast weight loss is exercise of the cardio or aerobic variety.

Anaerobic exercise, such as strength training, lifting weights, or short bursts of intense energy do not really burn fat. They are good for other purposes but not for losing weight.

The one caveat to what I've just said is: The more muscle you have, the more fat your body burns because muscles consume energy. To supply those muscles with energy your body must burn fat, if you go about it in the right way.

When thinking about cardio or aerobic exercises that you can do for fast weight loss, you do not need to think only about the aerobics or the spinning class at the gym.

Aerobic and cardio exercises include any exercise that moderately increases your heart rate for sustained periods of time (30 to 60 minutes).

This can include walking at a brisk pace in the neighborhood, hiking in the woods, swimming in the pool, snowshoeing in winter, and many other kinds of exercises.

The secret to fast weight loss through exercise is consistency.

It helps very little if you do not do the exercise every day. You lose fat volume by your body burning more fat than what it puts back in the fat storage areas.

You eat every day, which means your body has the ingredients to produce fat on a daily basis. You must balance that out with daily exercise.

As far as the best exercise for fast weight loss, it is safe to say that it would be the exercise that you like most.

If spending an hour on the elliptical machine in the gym is your favorite then that is the best exercise for fast weight loss for you. The same goes for cycling, running on the treadmill, aerobics class, walking, etc.

The best exercise for fast weight loss is the exercise that you are going to love and enjoy doing. That will help you maintain consistency with your exercise routine.

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Treadmills Christmas Gifts Guide - Know the Top 10 Xmas Presents For These Machines Now

This Christmas, you can expect everyone to get stuffed with all the delicious food and just forget about their diets or their belts. What better way to help them get back to shape than by giving them one of these very useful aerobic training machines? Not only are you promoting a healthier lifestyle, these machines can actually be used for a long period of time, and can be used not only by your friend, but his or her family as well. If you don't know what to get, then see the list below for the best of these machines in the market today.

Top 10 treadmills - aerobic training machines Christmas gifts for 2008

1. Bowflex Series 7 Treadmill - this multi-awarded fitness machine can track the heart rate of the user. Its platform is wide for comfortable use, and it comes with 15 different programs to choose from.

2. Stamina InMotion II Manual Treadmill - the beauty of this machine is that it is stylish, quiet, and customizable. Your friend can choose his or her own workout style, and get awesome results in a short time. It even tracks time and calories burned, too!

3. Stamina InMotion II Manual Treadmill - this is perfect for people you know that doesn't like clunky, big machines. The Stamina Motion Treadmill is sleek and stylish. Storage won't be a problem since this machine can be folded. The treadmill itself is wide enough to allow walking or jogging exercises.

4. Horizon Fitness T91 Treadmill - this treadmill's quality is at par with those found at health clubs, so you won't regret getting one for your friend or loved one. It's strong, durable, and has 9 intense workout programs to boot.

5. Phoenix 98516 Easy-Up Manual Treadmill - this treadmill is manual which makes workouts more strenuous and gives faster results. It's also less expensive than its electronic counterparts, so if you're strapped on cash, this is your best choice.

6. Bowflex Series 3 Treadmill - this small but very durable and stylish treadmill won't take up space in your friend's home since it can be easily folded up and stored. It offers very intense workouts for its small frame.

7. Merit Fitness 715T Treadmill - this middle-priced treadmill offers the best of both worlds: affordability plus usefulness. It gives great, vigorous workouts and you won't have to spend a lot to get it for your friend.

8. Cadence C44 - this small machine can actually give you a great cardio workout with added weight loss advantages. The speed and incline of this treadmill can also be controlled for better and faster results.

9. Sole F85 Treadmill (2008 Model) - this gift is great for your friend who's serious about his health. It's quite pricey, but it's worth it, seeing that this treadmill has a lot of features such as 6 programs, 2 additional programs which can be set by the user, and 2 programs that focus on heart rates. These are just some of the many features of this excellent treadmill.

10. Sole F80 Treadmill (2009 Model) - this newest model is lauded for being easy to use and made of very high quality materials. This is a great gift for those who are just starting to improve their health.

Aerobic Training Machines

Healthier Vending Machines in Public Schools

The sugary and salty treats that line vending machines can be tempting for adults and children alike. Now, the Obama administration wants to limit that temptation by updating the Childhood Nutrition Act in order to eliminate unhealthy treats in school vending machines. The administration is proposing a $10 billion dollar investment over 10 years to improve the quality of foods provided in public schools.

Childhood obesity and healthy eating have been issues at the forefront of the First Lady's campaign since Obama's inauguration. Changes to the act aim to continue promoting good nutrition for America's youth by forbidding high-sugar, high-fat processed treats from vending machines in public schools.

Passed by President Johnson, the Childhood Nutrition Act was first established in 1966 and led to the development of free meal programs. These programs continue to thrive today. Now, the Obama administration seeks to increase the number of students enrolled in such free lunch programs and to increase the number of schools offering free breakfast programs.

Lawmakers are expected to begin debating the proposed changes in the next few weeks. Whether or not the goal of improving school nutrition standards will be met during Obama's term remains to be seen. However, it is clear that the Obama administration wants to keep the issue of school nutrition in the minds of today's parents. Promoting awareness of healthy eating habits from a young age is certainly a message that Americans will continue to hear from both the First Lady as well as the President.

Aerobic Training Machines

Girls Hockey Training - What to Avoid This Summer - Part 1

I recently reviewed the off-season training program of a varsity women's hockey team from a major university.

The off-season training programs available to female hockey players have come a long way since I was a 16 year old reading women's fitness magazines to find tips and advice on how to take my game to the next level.

But reading this program was like getting transported back in time.

I could probably write a critique of the program that is nearly as long as the 76 page program.

But instead I will show you the 3 biggest problems I saw with the program and how to avoid making the same mistakes that can actually decrease your performance and increase your chance of injuries this off-season.

BIG PROBLEM #1: The exercises were NOT FUNCTIONAL

Functional training has become a big buzzword in the world of fitness in the last few years.
Essentially, the term applies to training that increases the ability of the person being trained to function in their daily pursuits.

In the case of hockey players, this would mean that the training addresses the specific needs of the athlete for their sport.

The exercises and drills included in this particular training plan were NOT functional for 2 main reasons:

1) They were largely machine-based

Machine-based training, whether used for hockey strength training or conditioning, is not only non-functional for young athletes, but it is also dangerous.

Most exercise equipment is designed for 6 foot tall 170 lb males. The size and configuration of these machines is completely inappropriate for young female hockey players. What's worse is that these machines provide far too much support and rigidity in movement to be specific for hockey. When was the last time you were in the corner trying to push a player off the puck with your body completed support by a comfy exercise machine?

This varsity training program relied far too much on machine-based training. All players must learn how to control their own body-weight safely and effectively in free space in order to excel at their sport.

This is simply impossible to do when sitting on a machine.

2) They were mostly linear in nature

Hockey is NOT a linear sport.

It is a multi-directional sport that is more lateral than linear in nature. In the average shift, a skater changes direction 40 times! Players will skate in straight lines every once in a while, but even that requires a stride that is largely lateral in nature.

The multi-directional nature of hockey must be addressed in a properly designed off-season training program.

Simply running sprints in straight lines or performing strength exercises in a single movement direction will not cut it!

Doing a largely linear training program will put players at a serious disadvantage once the season starts.

Moving laterally and changing direction are complex and demanding movements that MUST be trained in the off-season if players are going to be adequately prepared once the pre-season rolls around.

The summer training programs of girls hockey players must address their hockey-specific needs and be as functional as possible.

In Part 2 of "What To Avoid This Summer", I will discuss how an off-season conditioning program that is largely aerobic in nature can harm a young player's ability to excel on the ice.

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High Intensity Interval Training - How to Optimize Your Workout Routine and Achieve Optimal Fat Loss

Humans evolved over the millennia being physical - survival meant performing consistently varied relatively low intensity endurance activities such as gathering food, building shelter, tracking animals, and simply moving with the seasons (this was 40,000 years before agriculture appeared). This means that humans developed the physiological need for moving at a low level of exertion for several hours a day.

Occasionally, short-duration outputs of peak power during fights and sprints were required - to chase, or flee an opponent or animal. Rarely, if ever, did man spend any long periods of time with his heart rate significantly elevated as a distance runner might today - just as we can look to those genetic ancestors of ours for answers to our dietary needs (i.e. eat plants and animals; do not eat grains or dairy), today we can and should take note of our ancestors' movement patterns for the exercise component of optimal health.

The Danger of Lengthy "Cardio Sessions" and Aerobics:

As a general description, physical efforts two minutes or less are considered anaerobic and those that last more than several minutes are aerobic. An aerobic "cardio" session is defined as spending long periods of time at 75% of your maximum heart rate. The danger of engaging in lengthy aerobic workouts, such as an hour running on the treadmill or 90 minutes on an exercise bike, is that it creates a stress response within the body. This can result in chronic damage to the body and less optimal fitness than is commonly believed.

"But, I love my 60 minute cardio sessions on the treadmill."Unfortunately, that kind of training (and thinking) is commonplace in today's gyms and health clubs; however, our bodies don't love those lengthy cardio sessions on our favorite piece of exercise equipment as much as we'd like to think.

Lengthy Aerobic Exercise Results In:

increased cortisol levels (cortisol is the stress hormone)
increased oxidative damage to your cells
increased systemic inflammation
depressed immune system
muscle breakdown (called muscle wasting)
decreased fat metabolism

Did you notice that last part about decreased fat metabolism? That's what comes as a surprise to many people - you can actually achieve optimal fat loss with short term high intensity workouts, also known as an interval training routines, than with long drawn-out cardio sessions.

What is Short Interval High Intensity Training?

Short interval high intensity training routines consist of alternating periods of high intensity work with rest in repeated timed intervals. Research conducted by Dr. Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan found that an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes produced remarkable results. His research showed that high-intensity intermittent training routines produced greater aerobic and anaerobic capacity than an hour of endurance exercise.

The Value of Short Interval High Intensity (Anaerobic) Exercise:

burns fat
builds muscle
builds endurance or aerobic performance (that comes as a surprise to many endurance athletes), but without the muscle breakdown
helps improve 'strong finishes' in endurance events

How to Create a High Intensity Interval Training (HIIT) Workout:

The high-intensity phase should be strenuous enough that you are out of breath - typically one to four minutes of exercise at 75 to 85 percent of your maximum heart rate
Recovery periods should not last long enough for your pulse to return to its resting rate.
Pick any type of exercise (running, swimming, recumbent bike, treadmill, elliptical machine, pushups, squats, etc).
Warm up sufficiently to get your body prepared to perform your workout
Select the time intervals and the number of rounds you would like to perform during your workout. (e.g. Tabata workout is 20 seconds of work, then 10 seconds of rest for 8 rounds)
Begin your workout exerting as much effort as possible with each consecutive round of work and get a good sweat on!

How Often Should I Do A Short Interval High Intensity Training Workout?

Short interval high intensity workouts are recommended to be done at least once per week on top of regular movement every day, weekly strength training, sprinting, and other metabolic conditioning workouts.

Are Short Interval Training Workouts for Everyone?

Yes, anyone can do short bursts of intense exercise, although you should start slowly if you've never done it before. Also, it's very important to do a good warm-up beforehand to ensure your body is primed and ready for exercise.
Yes, interval training is hard work, but the sessions are short and you won't be bored.
Interval training is not the only way to exercise, but it is an excellent foundation or for any fitness routine and a wonderful way to get healthy, lose weight, gain muscle, and... get back to your primal roots!

"You try to stay within the rules for the sake of the game, but you can always turn up the intensity."- Lawrence Taylor, ex-NFL pro football player.

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Man Boobs - Lose Them in 4 Easy Steps

Every morning you wake up and sit along side your bed. Your chest is weighing you down and your
back aches. You walk passed a mirror in your room and cringe at the sight of your man boobs. Well
you sir are in luck, because after reading this article you will know How To Get Rid Of Man Boobs.
You've probably put on the pounds over the years, a lot of men have. It's easy not to pay attention
with the world moving as fast as it does and our every day lives being so hectic. But one day you sit
there and realize something needs to be done. You're tired of walking passed mirrors and windows
and seeing your chest bulge from your shirt. Maybe you have even tried to tuck them away "painful",
and have you ever gone to the beach or a pool, taken off your shirt and been embarrassed because
you feel people starring and laughing? Doesn't that make you want to curl up in a ball in a corner
and hide?

It is finally time to take action! Do something about those man boobs. There is the chance that you
may have what is known as Gynaecomastia, which is the over development of breast tissue. If this
is the case I highly suggest seeing a doctor because not only are man boobs unsightly, they can
also cause problems in your back with the extra weight in the front. The first place you should look
is your diet. What are you eating, and how much of it are you eating? Is junk food your norm "Candy,
fast food, chips"; if this is your normal diet we have found your problem already.

How do we solve this problem? It's not going to be easy. It's going to require that you have a certain
mindset and are prepared to work. Your diet is certainly going to have to change. You're going to
have to start eating better foods like vegetables, fruits, chicken breast, and turkey. Check Labels
before purchasing your foods for saturated fats, sugars and calories. Exercise is also very
important. You will want to burn the fat and sculpt your body just like clay. Anaerobic "weight lifting"
and aerobic "walking, running, swimming, jogging" exercises are all fantastic ways to cut the fat off
and watch your man boobs wither away. Here are some basic steps to follow.

Step 1. Reduce Calories: The best way to burn fat is to cut the calories. But be sure not to get out of
control, like starving yourself. Just cut back and read food labels before purchase.

Step 2. Less Sugar: Sugar is burned for energy, sugar found in junk food and sodas burns rather
quickly, where vegetables and fruit sugars burn slowly. However, if you are not using energy to burn
these sugars over time these sugars will turn into body fat.

Step 3. Exercise: Walking, running, swimming, jogging, attending a gym, are all great ideas. The
reason is if you are staying active you can almost eat whatever you want! Why? Because your body
is burning everything you take in. Staying active is a key to getting rid of man boobs.

Step 4. Cosmetic Surgery: This can be expensive and very painful however; the results are usually
100 percent effective. Before taking this step into consideration I suggest trying to do it through a
good diet and exercise. I say this because after your surgery you will still have the same eating
habits and probably be back where you started before you know. That's why I suggest this step as a
last resort. Also be sure to seek a doctor's advice before taking this step.

Remember, you are the only person who can do this; no one can do it for you. But before you know it
those annoying man boobs will be gone.

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Cardio Fitness Training Basics

Cardio fitness training is a fundamental part of any exercise program. The words "cardio" is interchangeable with "aerobic" and is short for "cardiovascular". Improvement in the ability of the heart to deliver oxygen to the muscles and in the muscle's ability to generate energy with oxygen results in increased aerobic fitness. Engaging in aerobic training has many benefits. Many people report feeling more "energy" from their program. Aerobic capacity is associated with a faster metabolism, which means that stored body fat burns faster. This enhances weight loss.

The type of activity you choose is less important than the quality level that you maintain. Tennis, racquetball and basketball can be considered cardio if they are performed with adequate intensity and duration. Otherwise, the Scottsdale, Arizona climate is perfect for swimming, running, cycling and hiking are great forms of aerobic training. Of course indoor machines such as the elliptical, treadmill and stair-master are primarily designed to increase aerobic fitness.

A few general guidelines for cardio fitness training:

o Perform cardio training for at least thirty minutes four days a week. To qualify as aerobic, you should break a sweat and/or stay within your target heart rate for at least twenty minutes. Your approximate target heart rate is between 65 and 80 percent of your maximum heart rate (calculated as 220 minus your age) Heart rate zones vary tremendously from person to person. It's often advisable to work with a certified personal trainer to help establish your personalized heart rate zones.

o Include intervals in your aerobic fitness program at least once weekly. Interval training involves alternating high-intensity aerobic bursts with periods of rest. This can significantly increase your metabolism.

o Properly designed strength training can actually increase your aerobic capacity. A full-body circuit training program with short rest intervals doubles as aerobic training. These workouts should be performed at least twice weekly in addition to your more traditional aerobic workouts.

o Remember to consult with your doctor before starting a any fitness program.

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Popular Aerobic Exercise Machines

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

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

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

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

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

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

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

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Aerobic Vs Anaerobic Energy Training Systems

To help understand Aerobic training think "with oxygen," and how the body needs oxygen to perform a certain activity. Being in an aerobic state is when the body demands for oxygen and fuel which can produced through breathing in. The most commonly used example of someone who would need to train aerobically is a marathon runner.

Anaerobic means "without oxygen," and is shorter than aerobic training in duration (less than two minutes. With anaerobic training, oxygen is not a limiting factor in performance, and requires energy from anaerobic sources. These energy sources involve the utilization of phosphagen and lactic acid by the athlete's body. This is why when you are running a sprint your legs start to burn or feel tired(that is the lactic acid building). A track athlete who competes in events 400m or less would make their most efficient gains using a Anaerobic training program.

When you are becoming an efficient athlete you need to understand the purposes of all of these energy systems as well as some other variables involved, such as Lactic Acid. Lactic acid is formed from glucose, and used by working muscles for energy.

By using a high intensity training program(lactate threshold training) the body creates additional proteins that help absorb and convert lactic acid to energy.

Lactate threshold (LT) training is a popular method of improving high intensity endurance performance. This method of training is popular among MMA fighters and wrestlers who need to have explosiveness while maintaining endurance. While V02 Max may reveal an athlete's genetic potential and natural ability, their lactate threshold can be dramatically increased with a proper training program. Due to the room for improvement of your lactate threshold both complex and simplistic workouts have been created to increase lactate threshold ability.

When looking to improve your lactate threshold, increasing your exercise intensity so you train at or barely above your (LT) heart rate. This training can be interval training or steady training.

I would recommend interval training for athletes who are looking to increase endurance, burn fat, and increase your lactic threshold. You can do this by warming up on a track or a treadmill(depending on knee and joint health with a light jog. After a two minute jog and little sweat, you need to incorporate a higher intensity sprint. For example...

2 minute jog
45 second 60% sprint x3
60 sec break
30 second 80% sprint x3
60 sec break
20 second 100% sprint x2
90 sec break

That is just one example of a interval sprinting workout. With this you will see dramatic gains in little time. Please, if there are any questions, comments, or concerns, please feel free to let me know. Hope this Helps.

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Aerobic Or Anaerobic - Which Is Better?

Aerobic training is exercise that involves or improves oxygen consumption by the body. The word Aerobic means with oxygen. Along with using and improving the body's oxygen consumption, aerobic training also increases the body's ability to burn fatty acids during an exercise session. An example of an aerobic exercise session would be one that consists of a warm up, then a moderate level of exercise for an extended period of time that exercises the large muscle groups, and is then followed by a cool down. No matter what the type of exercise, it is important to know that aerobic exercise is very beneficial from fat burning to cardiovascular health and wellness.

Anaerobic training involves exercise that is intense enough to trigger anaerobic metabolism. It greatly increases the body's functional capacity for development of explosive strength and maximization of the short-term energy systems. An example would be non-endurance sports such as body builders using anaerobic training to promote speed, strength, power and muscle mass. This leads to greater performance in high intensity, short duration activities.

Several physiological responses the body will happen with aerobic training. A person's aerobic capacity will be higher. There will be an increase in trained muscle capacity which is from the capacity to utilize and mobilize fat that is resulting from high amounts of fat metabolizing enzymes as well as increased blood flow. The body also experiences greater development of slow twitch muscle fibers, increased myoglobin content which is essentially an iron-protein compound inside muscle that acts to store and transport oxygen to the muscle. Aerobic exercise improves the body's use of oxygen, thus increasing the ability to store it and transport it, which results in greater slow muscle twitch fibers.

A number of physiological changes exist with anaerobic training as well, and will show the large difference between the two and what benefit each one is. Anaerobic training increases the size of the fast twitch muscle fibers vs the slow twitch. Creates an increased tolerance to higher levels of blood lactate as well as increases enzymes involved in the anaerobic phase of glucose breakdown. Anaerobic training also produces increase resting levels of ATP, CP, creatine and glycogen content. High intensity weight training in sessions of 45-75 minutes will cause increased growth hormone and testosterone levels.

Because aerobic and anaerobic training focuses on very different results on the body, it is easy to assume there are many different adaptations the body must make if one were to choose to only exclusively train aerobic or anaerobic.

If one were to choose to do only aerobic training for over one year, you would see increased overall cardiovascular health. The body would adapt to using fatty acids for energy and would target the development of slow twitch muscle fibers. Those who choose to train aerobically are your typical 5k, 10k and marathon runners. Aerobic training will create endurance and those who train aerobically will be able to maintain exercise at a certain level for a longer period of time. What the body will not experience is a gain in overall strength. Aerobic training will not give a person gains in overall strength, power or explosive strength abilities. The body after a year has conditioned itself to utilize oxygen, burn fatty acids, and be an endurance machine. After a year, it would be hard for the person to attempt to try anaerobic training such as weight lifting. However, it can be done with the change of one's fitness goals and training.

If someone were to choose to do anaerobic training for over a year, the body would adapt to using glycogen as fuel instead of the fatty acids used in aerobic training. The body will use the training to develop fast twitch muscle fibers versus slow, as well as build muscle mass, explosive strength and overall power. The choice to use anaerobic training would allow muscle growth and fitness, but not overall cardiovascular health and no endurance. Body builders are your typical anaerobic training clientele. They have tremendous explosive strength and their bodies have adapted to a large amount of strength for a short period of time versus endurance strength over a long period of time. Many body builders use anaerobic training and no aerobic training and thus it's not uncommon to see an extremely fit body builder who cannot run/walk/jog for even ¼ mile as they have not had any aerobic training to build their cardiovascular health and endurance abilities.

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Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.

Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.

Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.

Aerobic cross-training is beneficial to you in several ways:

1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.

2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.

3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.

4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.

5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.

6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.

copyright 2007 by Greg Landry, M.S.

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Aerobic Exercises For Fast Weight Loss - Extreme Aerobics to Make You Lose Weight Quickly

Aerobics can be fun while you can lose some serious weight. Especially girls and woman attend aerobics classes to lose those extra fats in their body. They are very simple to perform and you don't have to starve yourself for losing weight.

These exercises are the best way for fast weight loss. They are very effective in terms of burning calories. It can breakdown your muscle protein and utilize the energy for burning calories. The process is called protein turnover. They also enhance blood flow and oxygen transport to your muscles.

Let's find out some extreme Aerobics Exercise to make you lose weight quickly.

Aerobic dance: The best form of aerobics is dances. They can be performed indoors. Dancing will create lots of metabolism in your body hence you can burn your fats easily. Dancing regularly for one hour thrice a week will keep you fit and make you lose weight. Combining healthy diet and aerobics can work wonders.

Sports: They are also a part of aerobic exercise. You can even play basketball, volleyball or tennis. They also help you in weight loss. Even jumping, skipping and similar exercise can be another option.

Cycling: Cycling can be also beneficial for shedding those extra pounds. It also comes under aerobics. Other options like running, swimming and kickboxing are extremely helpful.

Ski Machines: They provide you a great workout but can be too strenuous and less enjoyable. They are usually much helpful to people with low fitness levels.

Walking: It is one of the most available and simplest forms of aerobics. A good pair of shoes is extremely important for receiving the best results. You can easily increase the intensity according to your fitness level.

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No-Equipment Cardio for Weight Loss

You don't need fancy machines to do cardio circuits for weight loss. You can do cardio without equipment, at home! And you'll burn fat. Here in Toronto, it rained non-stop on Sunday. So I skipped the walk to the gym (where I was going to do intervals), and did a bodyweight workout at home.

This is a great routine that you can save for any rainy day, or even better - challenge some of your buddies prior to next week's super bowl party at your house. The workout will take away some of the guilt while you pound nachos and wings, like I know some people tend to do when they watch football.

For my bodyweight workout, I decided to make one up from the exercises in the 6-month manual, rather than following one of the pre-made routines. Plus, I didn't want to do a lot of upper body stuff, because my Monday workout is heavy pressing and rowing. So I ended up creating a huge circuit, as there were just too many exercises in the manual that I wanted to do.

If you have the manual and exercise descriptions, you can do this workout the next time you feel like a change. If you don't have the manual, you'll probably have no idea what some of these exercises are...but at least now you know what you are missing.

And as I went through this workout, a workout I called "Ghetto Cardio", I got to thinking about some of the home gym setups that clients tell me they have.

You know, the more money people spend on exercise machines (like those elliptical machines), the easier and less effective their workouts become. Here I am doing the Ghetto Cardio workout, one that didn't cost me a cent, and some people have thousands of dollars worth of cardio equipment in their basements that won't give them the same "functional strength and endurance" results as bodyweight training.

And those aren't the only benefits you can get from a mid-day bodyweight circuit workout. In fact, during this workout, I relieved my computer-related upper body stress and tension, and the exercise stimulated my thought process, allowing me to plan 4 workouts for Monday's clients, and 4 newsletters this week. All in 20 minutes.

So here's the workout, and I did this circuit twice, and then some of the exercises I did a third time:

Prisoner Squat x 15

Sumo squat x 15

T-Squat x 20

Siff Squat x 20

Walking lunge x 20

Spiderman pushup x 16

Stickup x 12

Cross Crawl x 30

Inverted Rows x 12

Spiderman climbs x 24

Plank x 60 seconds

Side plank x 30 seconds

Y-squat x 20

Close grip Pushups x 20

These are all bodyweight exercises that can be done at home. You don't need to spend money or time going to the gym.

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An Extraordinary Study Reveals That The Best Exercise To Lose Weight Is NOT Aerobics

Hey, we all have a few pounds to lose; well, most of us over 50 have that belly roll to work on. But the best way to lose weight is not what people believe. Just walk into any fitness club and witness the wanna-be big losers on the aerobics machines.

The author belongs to a national fitness club and knows a member who rides a stationary bike for what seems like hours at a time. In the last several months, she hasn't lost an ounce AND she's most likely hurting her health.

Did You Know Aerobics Is Actually Bad For You?

A study cited by a well-known physician in a recent blog post indicates that "prolonged aerobics training increases the risk of oxidative damage in muscles." In other words, frequent hour-long aerobics sessions will do more harm than good.

But Don't Toss That Stationary Bike On The Junk Heap!

Before you junk your home aerobics machine or quit your fitness club membership, let's create a scenario like will help you lose weight and won't harm your health.

First, re-frame the aerobics exercises so that you are interval training. Here's a more healthy approach to exercising for weight loss (and heart health):

1. Pick a stationary bike or an elliptical machine.

2. Warm up for 3 minutes.

3. Repeat 8 times (working up to 8; this requires effort on your part) - 30 seconds full out (no cheating), 90 seconds recovery.

4. Cool down.

The rules associated with this exercise are to check with a doctor before you go try it, and do not exceed your maximum heart rate unless you are planning on a heart attack.

Also, pay attention to the effects of prescription meds (another reason to check with the doc). In the author's case, the drug Nadolol slows down heart rate about 15 - 20 beats per minute. It's near impossible to get to even 80% of maximum heart taking this drug.

Always Remember

And never forget - weight loss will accelerate if you include strength training to build muscle and eat the right foods. Consuming half a pound of Mother See's chocolates after an exercise session is NOT eating the right foods!

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Top Aerobic Exercises

We all need a little exercise in our lives, should it be for weight or for overall health. Here are the best types of aerobic activity for fat loss:

Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don't need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

Walking - walking is a perfect exercise for beginners if they're just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn't tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won't really burn many calories unless you walk at a fast pace.

Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it's much easier on your feet and legs.

Stationary Bicycle - stationary bicycles come in different forms, the two most popular ones are stationary upright bicycles and stationary recumbent bicycle. The upright bicycles provide different preprogrammed courses which help people keep the same intensity throughout the workout. Most of them have multiple difficulty levels and built-in heart rate monitors. The recumbent bicycle is very similar to the upright one, but because the lower back is supported, it's much more comfortable.

Outdoor cycling - not as good as stationary bicycling because people can cheat by letting gravity do all the work. But a lot of people enjoy mountain biking and cross-country cycling, so they'd prefer to ride their bikes outdoors. In order for outdoor cycling to have a fat burning effect, you must maintain a steady pace or else it won't be that effective.

Elliptical machine - these machines first became popular in 1995. Lots of major fitness companies started making their own version of the elliptical machine. It's like a combination of hiking, cycling and walking all in one, which is what give it its excellent fat burning potential. And because it's a very fun exercise to do, people tend to report that it's much easier to for them to complete then other exercise at the same intensity.

Rowing machine - many people consider the rowing machine to be the most total aerobic exercise because it works all the major muscle groups in the body through a wide range of motion. The advantage to this is that it burns a lot of calories which helps burn more fat, but it can also be very fatiguing for people to maintain a sustained long enough workouts.

Stairclimbers - these aerobic exercises not only provide an intense fat burning workout, but they also effectively target the hamstrings, glutes, quadriceps and calves. They come with many difficulty levels and workout programs. Unless you feel some knee pain, this one's a very high calorie burning exercise.

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A Guide to Rowing Machine Exercise Routines

If you are looking for the perfect way to perform an elliptical workout, then doing rowing machine exercise is one of the best. An elliptical workout is one that is aerobic in nature and pushes your cardiovascular system to the limit. Of course, you do not want to exert yourself too hard as you risk getting an injury which will curtail your exercise regime for a while.

Doing rowing machine exercise is fun and exhilarating, but you need to ensure that you are warmed up correctly before you start. You should also follow all instructions that come with the machine to the letter, to prevent injury occurring. If you suffer from circulation problems or back pain, you should consult your physician before staring any exercise that involves a rowing machine.

In order to perform the perfect rowing machine exercise workout, you need to remember the following tips. Firstly, do not lean back too far as this can cause injury to your back. Make sure that your body moves forward enough so that you can execute the movements correctly.

Keep your head up whilst you are rowing. By dropping your chin, you are making it harder for you to breathe. Also, when breathing, remember to exhale when you are pulling the handle and inhale when you are returning back to the first position.

Rowing can seem like a very punishing elliptical workout but it is worth the effort. Whereas other cardiovascular equipment solely focuses on certain areas of the body, a rowing machine builds the muscles in all areas. This includes your arms, legs, back and torso. It also lessens the impact on the joints unlike some other forms of aerobic and cardiovascular routines.

Buying a rowing machine for your home is a great option if you are serious about doing it on a regular basis. The amount you will pay for a new rowing machine will vary from $99 to $2,500. You will find many online retailers offer large discounts on well known and favorite brands. Some also offer to ship or deliver the item free of charge. If you are not sure which model is best for you, then consult the feedback and reviews for individual types on the various fitness websites. This will help you to decide which brand or model will be the right option for you.

Once you have an idea of the type of rowing machine you would like to buy, you could test it out in your local gym or health club. This way you can learn the correct movements for rowing before you start using your own equipment. It also ensures that the equipment you have picked is definitely the right one for you.

Rowing machine exercise is very intense and must be done properly to ensure that it is effective and that you do not sustain a horrible injury. If there is an instruction manual or tutorial DVD included with your purchase, remember to look through all of this information before you start to use the equipment.

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Free Workout Plans - Aerobic Exercises - It's Not Just Running Anymore!

Lets face it, unless you are one of those special people who just love to spend hours running or biking, getting enough aerobic exercise will require a little creativity and commitment. I do enjoy running but unfortunately my knees will not take constant running so I had to come up with other solutions. I divide my aerobic workouts between running, swimming, elliptical, jumping rope, rowing machine and kettlebells. (try a LIGHT kettlebell for 30-45 minutes and you will feel great!)

There are many benefits to aerobic exercise. We all know it will help you lose weight and improve your conditioning but did you know it will also help you:

1. Stay healthy - Aerobic exercises helps boost your immune system which will help ward off germs.

2. Help with Chronic Illnesses - Helps improve high blood pressure, heart disease and type 2 diabetes. Weight bearing aerobic exercises such as walking can also help with osteoporosis.

3. Keep arteries clear of plaque - Regular aerobic exercise helps raise HDL (good cholesterol) and lower LDL (bad cholesterol)

4. Makes your heart stronger - Aerobic conditioning will help your heart move your blood more efficiently. This means you don't need as many beats to do the same amount of work.

5. Improve your mood - Studies show that regular aerobic exercise can reduce tension and ease depression. (I personally know the second to be true)

I personally try to do 30-45 minutes 3 days a week. Sometimes more sometimes less depending on what's going on. Personally I wouldn't recommend more than 1 hour 4 times a week unless you are training for a specific event. AND, I always recommend supplementing your cardio with some form of lifting.

Now that you know that it is good for you the question becomes, What do I do? If you are doing little or no aerobic conditioning my first tip is simple...Start Slow! Don't jump right into trying to run 5 miles. Start with quick walks and whenever you feel like you can start jogging. Even if it is just for a few minutes, jog for as far as you can and then walk to recover and keep doing it till you can jog the whole time. Remember aerobic conditioning occurs between 60% and 80% of your maximum heart rate so if your heart is beating TOO FAST then you actually have left aerobic conditioning and entered into anaerobic conditioning.

Now that you know you need to do it, the only thing left is to find something you love to do and do it. Try speed walking, jumping rope, aerobics, elliptical, swimming, stair climbers, bicycling, cross country skiing, skating or just go for a run.

Remember most aerobic activities involve repeated use of one joint or area of your body (runners = legs and knees). The best advice I can give you is switch it up often. Unless you are training for a marathon or something then you don't need to run 5 days a week. Mix it up with a swim or bike ride.

Aerobic Training Machines

Using Elliptical Machines Effectively to Eliminate Holiday Weight Gain

As summer disappears and holiday season nears many people begin to worry about holiday weight gain. Considering how the average person gains 5-15 lbs between thanksgiving and new years it is a valid concern to many people. But with some basic fitness and elliptical training this problem can be avoided altogether.

Working out on elliptical machines will help your body increase its metabolism, burn more calories and shed any unwanted weight gain faster. But just getting on an elliptical trainer and running will not give the most effective workout you could get if you just put a few simple methods into play.

How To Maximize Your Elliptical Workouts For Weight Loss

Make Sure Your Heart Is At The Right Level- The key to losing weight through exercise is to make sure you achieve aerobic heart rates during your elliptical exercise session. The aerobic level will vary from person to person based on height,weight and over all physical condition. You may need to speak to your doctor or physical trainer to determine your aerobic heart rate.

Combine Elliptical Workouts With Weights- Aerobic exercise while great for losing weight does not build a whole lot of muscle. And the more lean muscle you have on your body the faster you can burn calories and lose weight. Having a leaner body also makes it harder to gain weight in the first place! A simple circuit weight training program will do wonders for you weight loss efforts and can be done two times a week either by itself before or after your aerobic exercises.

Do Not over Do It- Over training is a common problem and to much exercise can do your body more harm then good. Signs of over training are fatigue, constant pain and lack of endurance. To avoid over training give yourself at lest two days of from any type of exercise two days a week. Many people like to take weekends off and concentrate on fitness during the week! After all if you are hurt you cannot workout and you will end up right back where you started, so be careful and take it easy!

Aerobic Training Machines

Why You Should Switch Up Your Aerobic Exercise Routine

Doing aerobic and cardio exercises such as running, stair climbing, aerobics, training with the elliptical machines etc is a great way to strengthen your cardiovascular and respiratory system. Apart from that such exercise is also great for losing weight because you can burn a lot of calories doing cardio exercises.

Now if your main goal of doing cardio exercise is to lose weight and burn calories, then I would suggest you to switch up your workout routine and don't just stick with one form of exercise.

You see, many people when they go to the gym, use the elliptical machine or the treadmill and started having great results by burning 800 calories. That's all fine and dandy for someone who had never done any exercise for a long time. However, if you have been doing the same workout over and over again for the past several months, your body will start to get used to it and you may not burn as many calories the first time around. 

For instance, let's say you started running on the treadmill for 1 kilometer every day for 7 days a week. Let's say you are able to burn 100 calories the first week. But by the end of second week, you may only burn 90 calories instead of 100, losing 10% of the calories burnt. Then, maybe 80 calories the third week and so on. Get the point?

So, if you ask me, I would suggest switching up your workout routine and your body will not get used to just one thing and will work harder to burn calories. For example, do treadmill for a few days, and then switch to elliptical machines after a few days and then do some stair climbing after that. That way, it will prevent you from reaching plateau.

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Popular Aerobics Machines

Often times when a person thinks of aerobic exercise they think of jogging or fitness walking. I know some people that stop doing much of any aerobic training when the weather gets cold because they do not want to go outside for a walk or a run. This is where an aerobics machine comes in handy. There are two very popular aerobics machines, lets take a look at them and their benefits.

Aerobics machines have become quite popular for working out because they are easy to use and generally inexpensive. They also provide for a better level of comfort when it is too cold or too hot to be outside. If you have a machine in your home, you can use it just about anytime you want. It is very easy to just hop on the treadmill in your living room when you have time to take out of your busy schedule.

There are a lot of different aerobics machines in use today. The two most common and most popular machines are stationary bikes and treadmills. You can get a great work out on either of these machines. If walking or jogging is your preference then a treadmill would be a good choice. Just the same if you enjoy bicycling then a stationary bike would fit nicely into your routine. You may also find that you want to purchase a machine to vary your routine and do something different. The bicyclist may decide to use a treadmill in the cold months.

If you are careful to evaluate your exercise routine on a machine, you can get as much benefit from a machine as not having a machine. You can also enjoy greater flexibility in when you exercise, more comfort and greater convenience.

Using an aerobic machine in your exercise routine is a great way to keep on exercising when you cannot be outside. They can also serve as a way to vary a routine and keep from becoming bored with your exercise. Evaluate your progress using a machine and make needed adjustments so that you will get the most benefit from these machines.

Aerobic Training Machines

Exercise Bikes Christmas Gifts Guide - Know the Top 10 Xmas Presents For These Machines Now

This Christmas, why not give a friend or a loved one the power to make their lives better? To make them feel better about themselves by being healthy and fit? You can do this by giving them one of many aerobic training machines available in the market today. One of those are exercise bikes, which are small and compact but gives a very vigorous workout. If you want to know the best of these machines in the market today, you don't need to go any further. Below is a list of the most bought and sought exercise bikes. Take note and get ready to shop!

Top 10 exercise bikes - aerobic training machines Christmas gifts for 2008:

1. Stamina 15-0120 InStride Cycle XL - this seatless exercise bike is perfect for those who don't like big machines. It's very small, but it can give intense workouts just by slipping the feet into the pedals and lying on the floor or sitting on any available chair. This machine is very affordable,too.

2. Confidence Foldable Stow Away Exercise Bike - this machine will shape your friend's legs, hips, and buttocks. It's awesome because it can burn 4 times more calories than any other workout. It's also very durable.

3. Schwinn 230 Recumbent Exercise Bike - with this baby, your friend would no longer need to visit the gym. This exercise bike will provide all the workout that he needs. It's very user friendly, and it has 16 different resistance modes.

4. Schwinn Airdyne Upright Exercise Bike - this exercise bike is unique in that it combines upper and lower body workouts, wherein both hands and legs are used. So, it's a great gift for a friend who's serious about getting in shape.

5. Stamina 15-0200 InTone Folding Recumbent Bike - this bike which can be used lying down is portable. It's sleek design will appeal to your friend who has a calculating eye for style. But it's not all looks for this one. It actually gives a very good workout which will shape your friend's lower body parts in no time.

6. Genuine Magnetrainer ER (Extended Range) Mini Exercise Bike - you can buy this bike and if your friend doesn't like it, you can have it returned as long as it's still within the 30 day period. That's how sure the manufacturers are about the quality of this bike.

7. Schwinn 231 Recumbent Exercise Bike - this comfortable and easy to use exercise bike boasts of 16 resistance levels, a variety of different programs, and all the other features that modern exercise bikes for a very reasonable price.

8. Marcy Recumbent Magnetic Bikee - if you want to give your friend something that's easy to use and affordable, give them this exercise bike. It has 8 resistance levels, a computer monitor to keep track of time, speed, and calories burned, and it's very comfortable to use, too.

9. Phoenix 99608 Magnetic Recumbent Exercise Bike - your friend who loves a smooth, uninterrupted workout session would love this bike. Its all pimped out with the features that all best exercise bikes have but its advantage is that it's a very quiet machine.

10. Schwinn 130 Upright Exercise Bike - last on our list is another exercise bike from Schwinn. This time, it's an upright bike which comes with 16 programs and an easy to read-and-use LCD monitor. It's great for beginners.

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Elliptical Cross Trainers - A Great Alternative For Aerobic Fitness Training

Elliptical Cross Trainers represent an important alternative to other types of fitness machines available for home and Fitness Club use. The treadmill originally became, perhaps, the most popular fitness machine with the public because it provided an excellent tool for aerobic training. But, the treadmill presents problems for many users. For example as a person jogs, or walks rapidly, foot impact with the surface can cause severe pain in the ankle, knee, or hip Joints. Additionally, many people find it difficult to maintain their balance, while using the treadmill, unless holding the hand supports, and as a result they do not get the benefit derived from using their arms, as well as their legs during the exercise session..

The Elliptical Cross Trainer was developed to provide for aerobic training with virtually no Joint impact, which is by far the most important reason for selecting the elliptical over other types of fitness equipment. It provides the additionally benefit of adding positive use of the arms to the training session. Most users can quickly master the correct use of the machine without experiencing balance problems. The resistance setting can be varied allowing for a broad range of user physical fitness levels. Consequently, one can begin their program regardless of their fitness level.

Aerobic training, as opposed to weight training, can be enjoyed by a vast number of people. If one develops a consistent routine, of a least 3 sessions a week, it can almost become addictive, and result in a very beneficial fitness level. So much so that many look forward to the sessions with anticipation. Sessions on the elliptical can be painless and maybe even build a little muscle without your noticing it.

If you would like to learn more the elliptical cross trainers report site will provide more good information.

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4 Best Aerobic Exercises to Get Skinny Fast! Stop Sticking to the Wrong Kind of Exercises

If you want to lose weight, build up lean muscles and increase your stamina all at the same time then aerobic exercises are the best. Here are 4 best aerobic exercises to get skinny fast while building up high levels of endurance...

Swimming...
If you live in a city where the weather is warm on most time of the year then swimming is the best aerobic exercise, especially if you are obese or heavy at the top.

Swimming in water helps you to defy gravity to a certain extent and this lowers the stress on all your joints including your ankles and knees. Swimming also burns a lot of calories and you will be able to increase the number of laps as well as improve your lap timings as time flows by.

Brisk walking...
Brisk walking is another wonderful way of becoming skinny again. You can walk briskly for around 30 to 40 minutes for 5 days in a week and notice a definite loss in weight from the very first week itself.

Walking also allows you to meet up with like-minded walkers and make new friends, thus helping you to combine exercise with fun. You can also use a treadmill to walk inside your own home on those rainy or snowy days or simply if you want some variation.

Dance aerobics...
If you love to dance then you can now combine your snazzy moves with this cardio exercise and lose weight at the same time. All you need to do is to follow the moves of your instructor and dance the chosen steps so as to match them with the beat.

Dance aerobics is helpful for the entire body and you will notice increased flexibility in your joints as you keep on dancing to a skinnier you. Dance aerobics will also help you to overcome shyness and emerge out of your overweight shell in a confident manner. You can also use a step and combine your dance moves along with stepping on and off that step in a rhythmic manner.

Rowing machine...
Another excellent fat-burning aerobic exercise is the rowing machine routine. This machine is a little costly but offers excellent results since it usually burns up calories at twice the speed of many other aerobic exercises.

The rowing motion can help you burn fat and tone up your arms, shoulders, chest, buttocks, thighs and calves in one single fluid action. You can also watch your favorite TV program while rowing your fat away. You can combine rowing with other forms of exercises such as walking or swimming for maximum effect.

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Condition the Heart and Body With Indoor Aerobic Exercise

Cardio training machines used in indoor aerobic exercise are all about getting the heart pumping. While treadmills, ellipticals, and stationary bikes are generally marketed as tools to lose weight, they are classified as cardiovascular workouts or cardio for short.

Benefits of Cardio Training
Let's start by explaining that aerobics can be described as any extended physical activity that makes you breathe hard and increases your heart rate for a sustained period. While it does burn calories - a lot of them - aerobics also conditions your heart and lungs, makes your muscles stronger, and provides a host of other health benefits such as lowering your blood pressure.

Most any aerobic activity can be tailored to your needs, and cardio workouts don't have to be strenuous to give you results. You can engage in a low-impact aerobic activity that is easy on the joints yet will still help improve your cardiovascular system.

Workouts to Choose From
What types of cardio training would be the right choice for your needs? Here's a sampling:

The Machines:
The treadmill remains the most popular machine for fat-burning indoor aerobic exercise. Keep up a steady pace for an hour and you could cover 4 miles and burn up to 350 calories or more. As an added benefit, most of the new budget priced machines include such advanced features as power incline motors, interactive programming, and entertainment features such as mp3 plug-ins.

An hour spent on a stationary bicycle in front of the TV at home, or in a spinning class at your health club, seems to fly by!. Like the other indoor aerobic exercise activities listed here, cycling on a regular basis increases your body's production of endorphins; those neurotransmitters in your brain that make you feel good - they are the body's natural painkillers. Who knew pursuing sweat and pain could be such a "feel good" rush?

Rowing machines (and row stations on home gyms) provide cardio and strength-building exercise. It's low impact and many people love the rhythmic motion of rowing. It works all major muscles groups including your legs and core, as well as the heart and lungs.

Less popular is the Stair climber that can burn upwards of 400 calories per hour. Climbing steps has been an unofficial fitness regime for people for centuries but these torture machines will get your glutes and thighs toned and FIT! For best results, use a stair climber in addition to other cardio machines and indoor aerobic exercise activities.

The elliptical trainer is another popular machine that provides a total body conditioning workout. Like the treadmill, elliptical machines have a host of read-outs on the console that display your exercise progress so that you can work in the Target Heart Range - which is the range of heartbeats per minutes that promote an efficient use of oxygen in your body, allowing you to achieve optimum cardio conditioning and progression.

Other Activities:

Sculpting Classes are bodyweight training boot camps that will kick your butt for an hour with push-ups, squats, and cardio drills. This mix of resistance training and cardio forces your body to use stored carbohydrates as well as stored fats to produce energy for the training session.

A punching bag and/or heavy bag will get out your aggression, and get the heart pounding, as well as burn a ton of fat. For people who have never considered taking up boxing as an indoor aerobic exercise, boxers can attest to the fact that it is a high-energy sports activity. This great upper body exercise can be done on alternative days to other workouts. You can also do kickbox on the heavy bag for an exhausting lower body workout.

Jumping rope is a classic calisthenics type exercise that should be mentioned here as well. It gets your cardiovascular system stronger and to function more efficiently. Skipping rope is not just for kids and professional boxers; it works the lower body, and it's gentler on your knees than running since you land on the balls of your feet rather than the heels or flat-footed.

Pick a Mode of Exercise
If you belong to a health club, take advantage of any of these types of machines that are available. If you prefer more privacy and convenience, invest in a treadmill or another method of indoor aerobic exercise to get your cardio workout without having to leave the house. It will only take an hour, just three or four days a week, and you will see improvements in your stamina, strength, and endurance, as well as the many other benefits already mentioned.

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What Is The Very Best Exercise Machine?

So you've decided to start a fitness program, and you want to know what the best exercise machine is? I bet you've done some research on the web, and you're more confused now than when you started!

That's because almost everyone who's selling exercise machines and other fitness equipment is going to tell you theirs is the best, and they will probably have studies, research or testimonials to back them up. And if the product is being sold on TV, they'll probably dazzle you with the bodies of fitness models, both male and female, using their equipment. But you do know these people had these physiques before they ever set eyes on that particular piece of equipment, right?

If you're going to try and find yourself the perfect exercise machine, you have to ask yourself a few questions first, the main one being "what do I want from this equipment?". And you need to be specific. None of this "I want to lose weight", or "I want to get in shape" stuff. Nope, you need to hone in on the goal - "I want to have a 28 inch waist", or "I want to gain fifteen pounds of muscle and lose twenty pounds of fat". Then you can make some educated decisions.

Another question you need to ask yourself is whether you want an aerobic training machine or a piece of strength training equipment. If you really want to get in shape, you should be doing both - but that doesn't mean you need to buy two separate machines. More on that later. Among aerobic machines, you'll find the treadmill, elliptical machine, stepper or stairclimber, rowing machines, recumbent exercise bikes, spinning bikes and more. Strength training machines include multi-gyms, power racks, half racks, smith machines, and separate machines that concentrate on just about every individual muscle group in your body.

How many of these machines do you need? None, really. If you have the funds and the space for them, then they can make exercise more convenient. But you can get a great strength training workout with a bench and some dumbbells and/or a bar and weight plates. If for some reason, you can't swing that - not a problem. You can do bodyweight exercises such as pushups, dips, pullups, situps, crunches etc. You might think these are too easy to build any real strength or muscle, but there are ways to make them hard enough for even the strongest person. We don't have room to go into that here, but do a little research on the web for bodyweight exercises. You might be surprised at what you find. When it comes to your aerobic workout, you can jog, run, walk briskly, jump rope, do jumping jacks, or create your own interval workout from conditioning exercises like the crab walk, bear walk, walking lunge, jumping jacks, etc. Do a few sets of those without stopping and see whether or not it gets your heart rate up! Once again, if you don't know what these exercises are, just do a web search.

But I want an exercise machine! Ok, if you say so. When the elliptical trainer first became popular about ten years ago, there were some studies showing that you could get a better workout on that machine than if you invested the same amount of effort on the treadmill. Level of perceived exertion, they call it. But then some other studies seemed to show that it was really the treadmill that allowed you to get equal benefits while feeling like you were cruising a little bit. So where am I going with all this contradictory research? Well, the truth of the matter is that this research doesn't really matter that much to you. Or to me. Because if I hate to sit on a bike seat, it doesn't matter if a study comes out tomorrow saying that the exercise bike provides a workout ten times better than any other piece of aerobic equipment. If I'm not going to sit on that seat, I'd be stupid to go out and buy a bike. Actually, I own a spinning bike and love it, so that wasn't a very realistic example, but I think you get the point :-)

Experiment to see what works for you. Try a spinning class. Try jogging in the park. Try pushups and pullups, or a power rack, or bench presses. Hop on the elliptical at the gym, or find a friend who has one. Try them all to see what you like, and then build a balanced strength and aerobic program from those options. That's what'll keep you exercising consistently, and doing it consistently is the main key to getting the results that you want.

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Weight Training Routines - Building and Sculpting Your Body

There are basically two types of weight training routines, each with a different end goal. The first one is body sculpting or toning. The second one is body building or bulking. While both can be done almost simultaneously, this is not easy.

Women generally seek body sculpting, believing that bulking up will make them look masculine. This, however, is not the case. It is one of the biggest weight training myths out there. For one, you need testosterone to bulk up, which women do not have much of. Secondly, not everybody, and that includes men, has the genetics to build up huge muscles.

The good thing is, weight training can speed up fat burning, and give you more muscle tone and better body proportions. Even better, more muscle mass helps enhance aerobic exercise and prevent injury.

Whichever of the two is your goal, sculpting or bulking, you need muscle definition. Weight training routines help build up that impressive muscle and burn fat that covers the muscle so you get definition. You can't have six pack abs without well developed abdominal muscles, for example.

There are basically two types of weights training routines; compound and isolation. Compound exercises use multiple muscles, joints and ligaments. These should form the staple of your workouts, whether or not you want to bulk up. Isolation exercises target a specific muscle or group of muscle and one joint at a time. These are for adding detail.

Examples of compound weight training exercises are bench press, squats, shoulder press, dead lifts, bent over rows, etc. Isolation exercises include preacher curls, concentration curls, side raises, leg curls, leg extensions, seated machine rows, etc.

And, yes, there are exercises that fall somewhere between compound and isolation. The upright (EZ or straight) barbell row is a good example.

Your weight training routine should mainly focus on free weights, that is barbells and dumbbells. And you should always use the heaviest weight you can handle for about 10-12 repetitions without losing form. This applies to you ladies too; don't be afraid to look like man, it won't happen.

Some people, women especially, tend to relegate weights training routines to the end of their aerobic workout. This is a mistake for two reasons, 1) most of your energy will be spent on aerobics exercise therefore compromising weight lifting intensity and 2) weight lifting burns fat and doing aerobic workout after helps speed up fat loss.

If your goal is to pack on slabs of muscle, it may be wiser to cut back on aerobics in order to give your body a chance to bulk up. Cutting back is not the same as cutting off. Some aerobic exercise is good for your heart and will also help build up stamina as well as speed up recovery. In turn this will help increase weight training intensity, which we know is what's needed to stimulate muscle growth.

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