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.

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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.

Aerobic Training Machines

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