Factors to Consider When Choosing a Personal Trainer

Personal training is recommended very highly particularly when it is performed by a professional trainer. A personal trainer applies fundamental exercise science in the fitness program to ensure their clients achieve desirable fitness and health goals. They play the important role of implementing and promoting the use of effective and safe exercise prescriptions through proper client screening, evaluation and consultation. Personal trainers are also recommended because they help to educate and motivate their clients - geared towards improving their fitness and enhancing their health. The key factors to consider when choosing a trainer include:
· Trainer's credentials
Because there is no license required, anyone can practice as a personal trainer. This has resulted in an influx of unqualified trainers. Therefore, for the best results it is important to find a competent trainer who possesses the necessary certification to practice as fitness professional. The certification program requires the candidate to pass a detailed written exam on fitness and exercise. Several leading organizations offer certification courses to personal trainers. However, being in possession of a certificate is an indication of the trainer having a basic understanding of stretching, exercise and stretching as opposed to competence.
· A good physique
A personal trainer should possess an admirable physique to serve as a good fitness role model. A trainer who has a physique that inspires you can motivate you to remain on course. Therefore, it is important to consider working with a trainer who has attained an enviable physique because they could serve as a good source of inspiration. You should be skeptical of a personal trainer who is unfit or overweight. Trainers who are out of shape do not serve the role of a positive role model.
· The personality
The right trainer has more than knowledge. He/she should have qualities that deliver positive reinforcement to different personalities. The trainer should know the right time to be compassionate and the right time to be forceful. He/she should be in a position to effectively relate to the trainee's needs.
· References
Any trainer who has been practicing for several years should be in a position to provide you with the contacts of their clients. Once you contact the clients, you will be able to determine the competence of the fitness professional. Ask for contacts of people who had similar goals as yourself, and people of the same sex and age. This will help you assess accurately whether the trainer is skilled to handle your particular needs. Make sure to ask your contact as many questions as possible to gain some deeper insight pertaining to the trainer's knowledge, temperament, flexibility in scheduling, etc. Furthermore, find out from the contacts whether they are satisfied with the outcome.

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How an Automatic External Defibrillator Can Save Lives?

n the past couple of years manufacturers have come up with some of the most easy to use automatic external defibrillators. The AEDs as they are called are now a lot smarter, do not require experience and have a manual override setting for experienced doctors and paramedics. These devices have increased the chances of survival for many people suffering from heart conditions. But before people use this device it is important that they understand exactly how it works and when to use it.
The dangers of ventricular fibrillation
Ventricular fibrillation is a medical term of irregular heart rhythm. When the heart rhythm becomes abnormal or irregular it cuts off supply of blood to all the vital organs including the brain. So, any ventricles that are damaged because of cardiac arrest if they are not treated on time may result in eventual death. This is because these are the main blood carrying vessels responsible to directing blood from the heart. From the time a person suffers from ventricular fibrillation he only has 10 minutes to live. The first five minutes are the most important and so defibrillation delivered with CPR within this time will increase their chances of surviving by 80%.
Ventricular fibrillation treatment
The most effective way of treating the conditions is to reset the heart by directing a high intensity shock to it. This method is often referred to as being defibrillation. That said there are various types of defibrillation and so the rate of survival will mainly depend on what method is used.

• Experienced doctors in hospitals or paramedics will use a manual defibrillation unit with success because they know exactly what intensity shock to use. They can also dial up the intensity based on what feedback they get from the heart. Cardiac arrest victims have a very high survival chance in the hospital.
• Cardiac arrest victims often have a lower chance of survival when outside the hospital especially if they do not get defibrillation within five minutes. A CPR specialist may be able to revive the person but with a low degree of success.
• Automatic external defibrillation can save lives outside a hospital but only if the device is used on time. The person in charge of running through the steps will need to keep calm and follow through the voice prompts by the machine.

How important is cardiopulmonary resuscitation
CPR has been known to save lives mainly by providing a degree of relief via artificial circulation. CPR does an excellent job of delivering some oxygen to the body in addition to jolts to the heart which in mild fibrillation is able to revive people. However, CPR in the case of fibrillation is best used in conjunction with an AED or a manual defibrillator. After each shock is delivered the person should perform CPR and check the heart for its rhythm. Doing this correctly can save lives outside of a hospital but people who do not know CPR may be able to save lives only if an AED is available.

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Phoenix 98510 Easy-Up Manual Treadmill Review

If you want to lose weight or exercise, using treadmill is one of the easiest ways. However, owning a treadmill in the house is expensive. Many people cannot afford to do so. Some may have limited budget. The others may not have enough space in their places. But there is a way to get an inexpensive treadmill. You can get a manual treadmill which is a lot more affordable. This article is about a review on Phoenix 98510 Easy-Up Manual Treadmill.
Although owning a manual treadmill may not be sexy to many people, it can perform a basic function if you want. It may not have so many features as the motorized treadmill may but it does its job. Since this is a manual treadmill, it works by your power. The machine will move after you have started walking or jogging. The treadmill can be folded and kept in place if you want.
The basic features of the machine include:

• The machine has heavy-duty weighted flywheel. The belt has the dimension of 41 inches by 13 inches.
• It has single-button display which allows you to track speed, distance, time, and calories. You will be able to achieve maximum jogging speed via self-powered workout.
• It can be folded and locked in upright position for storage.
• There is 1-year frame warranty for the treadmill.
• It is easy to maintain. There are almost no extra maintenance costs.

Reasons why you should consider owning this Phoenix 98510.
- Obviously, this treadmill is very affordable. It is a lot less expensive than the electronic or motorized treadmill.
- The machine does not require much space either to place or to store.
- You get similar results from the exercise as you would get from the motorized machine. However, you will have to understand how it works and how use it properly.
- The treadmill is lightweight. The machine weighs only 50 lbs.
Reasons why you might consider not buying this treadmill:
- Since you have to hold on to the bar to keep balance, you will not be able to move your hands freely while you are using it.
- You may not be able to walk in slow pace. If you walk too slowly, the unit will stop.
- The incline setting is fixed. This limits your flexibility.
- Since the shock absorption system of the treadmill may not be that good, the impact on the knees may cause pain to some users.
In conclusion, this would be a good treadmill if you have the budget in the range. But if you are a serious runner who expects a lot from your workout, this machine may not be for you.

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How Cardio Exercise Helps You To Lose Weight

Some sort of cardio exercise is a must if you want to lose weight. These activities involves running, jumping, even dancing. In other words, any exercise that gets your heart pumping.
Many people take aerobics classes to get some cardio fitness in. Aerobics involve usually exercising to music in a coordinated fashion, almost like dancing. Aerobics became popular in the 1980s and was developed to make working out more fun.
In addition to aerobics, you can also do other exercises such as bike riding, running, or stair climbing. Most of the health clubs today have a vast array of fitness equipment such as mechanical stair climbers, bicycles, rowing machines, and treadmills.
Cardio exercise burns calories and also gives your metabolism a bit of a boost. This is the reason why people are advised not to exercise before bed. While some forms of exercise, such as yoga and toning exercises are okay to do before going to sleep and may even enhance sleep, cardio is best done in the morning, before you go to work or start your day.
Any physical activities that increases your heart rate will most likely cause you to sweat when you really start working out. When doing any cardio exercise, you should make sure that you keep yourself hydrated by drinking plenty of water.
If you combine a great fitness routine with a low calorie diet is the most effective way to lose weight. Although low impact exercises can tone your muscles and eliminate fat, cardio exercise will burn calories. However, you should try to incorporate both types of exercises - both cardio exercise and toning exercises, into your routine. Some personal trainers feel that doing cardio every other day and low impact training or toning on the other days is a good way to both lose calories and tone your muscles.
You should start slow when beginning any exercise routine and check with your physician prior to beginning to make sure that it is safe for your heart. If you feel short of breath or dizzy when performing any cardio exercise, stop immediately. This can sometimes happen if you start off too fast. If you continue with the exercise program, you will gradually build yourself up to the point where you can do more each time. Never continue to exercise through pain or discomfort, especially if you get dizzy. You do not need to have a fancy gym membership to incorporate cardio exercise into your life, although gyms do have a variety of equipment that makes this exercise easier on you.

In addition to a proper fitness routine and a well-balanced diet plan, many people seek the help of supplements for increased health, strength, and weight loss benefits. In particular, pre workouts are a very popular form of fitness supplement because it increases energy, focus, and helps to get you through those grueling workouts.

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How Cardio Exercise Helps You To Lose Weight

Some sort of cardio exercise is a must if you want to lose weight. These activities involves running, jumping, even dancing. In other words, any exercise that gets your heart pumping.
Many people take aerobics classes to get some cardio fitness in. Aerobics involve usually exercising to music in a coordinated fashion, almost like dancing. Aerobics became popular in the 1980s and was developed to make working out more fun.
In addition to aerobics, you can also do other exercises such as bike riding, running, or stair climbing. Most of the health clubs today have a vast array of fitness equipment such as mechanical stair climbers, bicycles, rowing machines, and treadmills.
Cardio exercise burns calories and also gives your metabolism a bit of a boost. This is the reason why people are advised not to exercise before bed. While some forms of exercise, such as yoga and toning exercises are okay to do before going to sleep and may even enhance sleep, cardio is best done in the morning, before you go to work or start your day.
Any physical activities that increases your heart rate will most likely cause you to sweat when you really start working out. When doing any cardio exercise, you should make sure that you keep yourself hydrated by drinking plenty of water.
If you combine a great fitness routine with a low calorie diet is the most effective way to lose weight. Although low impact exercises can tone your muscles and eliminate fat, cardio exercise will burn calories. However, you should try to incorporate both types of exercises - both cardio exercise and toning exercises, into your routine. Some personal trainers feel that doing cardio every other day and low impact training or toning on the other days is a good way to both lose calories and tone your muscles.
You should start slow when beginning any exercise routine and check with your physician prior to beginning to make sure that it is safe for your heart. If you feel short of breath or dizzy when performing any cardio exercise, stop immediately. This can sometimes happen if you start off too fast. If you continue with the exercise program, you will gradually build yourself up to the point where you can do more each time. Never continue to exercise through pain or discomfort, especially if you get dizzy. You do not need to have a fancy gym membership to incorporate cardio exercise into your life, although gyms do have a variety of equipment that makes this exercise easier on you.

In addition to a proper fitness routine and a well-balanced diet plan, many people seek the help of supplements for increased health, strength, and weight loss benefits. In particular, pre workouts are a very popular form of fitness supplement because it increases energy, focus, and helps to get you through those grueling workouts.

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Dancing: A Way to Get Fit

Numerous people turn away from physical exercise simply because it is unappealing. They simply don't like it. You might discover yourself in this position. You would like to exercise but swimming or walking just do not light your fire. So what can you do?
How about dancing for physical exercise? Zumba classes are very popular as an enjoyable way of working out. With Zumba the Latin music is invigorating and just tends to make you want to get up and dance. You will find various levels of Zumba with classes geared towards the newbie, seniors as well as for kids. As your level improves you are able to move up to the next level.
Another enjoyable way of dancing for physical exercise is Belly dancing. This really is a lot tougher than you may envision, however it is really an enjoyable activity.
Dancing for physical exercise is really a fantastic calorie burner. It's extremely feasible to burn 360 calories or much more by attending a 1 hour dance class.
Ballroom dancing is really a massive calorie burner, burning as much as 374 calories a session. This numbers are primarily based on a 150 pound individual.
The nicest factor about utilizing dance as your preferred physical exercise technique is the fact that you don't have to leave home. There are limitless DVD's and Videos to select from - everything from dance to kick boxing and much more.
Dancing for physical exercise is definitely an inexpensive technique of working out. You do not need special gear or equipment. You can begin by just playing your favorite tunes and start dancing. If you have little children what fun to involve them also and make dancing a family affair.
Hip Hop dancing is another popular dance craze exactly where you are able to take a class or use a DVD at house.
When just starting out with dancing as physical exercise, as with any other form of physical exercise, you want to proceed slowly as to avoid injury. Begin off gradually and keep in mind to warm up prior to and stretch following your session. If you are just getting back into exercise, or have little to no experience doing too much of a good thing could result in a strain or injury that could sideline you before you even begin. Be careful.
Treat yourself to a brand new dance DVD and have some fun. You could even use a few of the popular Wii games together with your family members for a fun workout. What a great way to bring the family together for health, fitness, togetherness and fun.

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Do You Stretch Before Walking or Going For a Jog?

You can stretch before or after walking but whatever you choose to do, you definitely don't want to feel any pain doing it. The old adage "no pain no gain" is not exactly a safe philosophy. It's okay to feel muscle soreness after exercising but if you feel any pain from stretching or exercising, you should stop and seek medical attention.
Pain is there to tell you something is wrong, not to encourage you to keep going. Muscle soreness can mean you are getting somewhere. Stretching may help prevent the severity of muscle soreness. The following are a few quick stretching techniques that you can use immediately before and after walking or jogging:
Tip: Hold a stretch for a few seconds then let go and do another. Don't stretch to the point of pain. Stretch only to the point where you feel the stretch, hold for a few seconds and then let go.
Here are a few simple stretching exercises you can do prior to walking:

• Quadriceps Stretch - use a chair or counter top if you need help balancing yourself. While standing, lift you left leg behind you. Grab your ankle or the top of your foot with your left arm. While bending your leg at the knee, pull your foot up with your left hand until you can feel the stretch. Hold for a few seconds and release. Repeat using the right leg with the right arm.


• Hip Stretch - While standing, place your left foot about 2.5- to 3- feet in front of you. Bring your right knee to the ground and balance your body. Lean forward and move your body weight to your front leg. Hold this position for a few seconds and then repeat for the right leg. While doing this, both your front leg should be at a 90 degree angle.


• Lower Back Stretch - Lay flat on the ground with your feet together. Keep your right leg on the ground and bring up your left knee. Get a hold of your left knee with both hands and bring it as close to your chest a possible. Hold for a few seconds and then switch and repeat with right leg.


• Calf Stretch - Stand up straight with your feet together and arms at your side. Raise both feet and balance on your toes. Go as high as you can, hold for a few seconds and release then come back down.

Walking, jogging and running are the best ways to burn fat. It doesn't cost a cent and you can do it anywhere, anytime. Calories are stored and are transformed into energy during exercise. Energy then leaves the body through heat. Cardiovascular exercises are the most efficient way to burn fat - especially followed after a simple strength training program.

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Increase Cardio Conditioning Without Machines or Equipment

One of the most important physical attributes for athletes is aerobic conditioning. However, oftentimes athletes feel that they have to engage in the typical, long slow distance running or the dreaded treadmill to develop this elusive attribute of fitness and or conditioning. Please be advised that there are numerous other ways of developing this elusive type of conditioning.
The whole body can be used to develop or increase any kind of conditioning the athlete so desires. This can be done without running or using the fancy machines seen in gyms and fitness centers. Enter the whole body. Enter the treacherous, but effective exercise known as the Burpee. This awesome exercise is used by many athletes in combative sports such as boxing, mixed martial arts, wrestling, karate, kickboxing, and others too numerous to name here. It looks like an advanced version of the squat thrust. The following describes this exercise:
(1.) From a comfortable shoulder-width stance, drop down into the squat position while placing the palms on the floor just to the front and outside of the feet.
(2.) Kick the feet back vigorously, landing in a horizontal push-up position and execute the push-up.
(3.) Once back in the "up" position of the push-up, bring the feet back to the initial (position 1), in the beginning of this exercise.
(4.) From previous position (position 3), explode upwards toward the ceiling into the air with the hands toward the ceiling or down by your sides. This sequence completes one repetition of this full-body exercise.
The Burpee is an exercise that requires a small bit of coordination, but can definitely be improved with repeated practice. It has the ability to create a tremendous training effect due to using the whole body. Whole-body exercises have a tendency to raise the metabolism and create a fat-burning effect, too. It's often avoided like the plague due to the intense aerobic effect it has on the athlete. There are so many ways to apply it. It may be executed for a number of repetitions at the end of a weight training, wrestling, kickboxing, or general calisthentics session.
The burpee is an exercise that's used to increase aerobic and or anaerobic conditioning. It all depends on how the athlete and trainers use it. It may be executed using time as a factor, repetitions and sets, or Tabata Protocol. No matter how one uses it, effective and visible results will be obtained.
It's important to understand the usage and or methods of this wonderful conditioning exercise. The following is a basic layout of some ideas. Please be sure to warm up thoroughly prior to this, or any other exercises.
The repetition-only method: You may introduce yourself to this exercise by executing one set of five repetitions until your conditioning improves. Strive to work up to at least ten repetitions. Once you've done this for two or three weeks, working every alternate day (M,W, F or T, T, S), it's time to add another set or two. Your aerobic conditioning will improve tremendously.
The time method: Once you've developed a nice degree of fitness, you may strive to execute this exercise, non-stop, for up to a minute or more. This is a nice way of getting away from a boring rep and set routine.
The Tabata Protocol method: This is one of the most grueling conditioning methods known to man. Tabata Protocol involves an all-out intensity of 20 seconds of work followed immediately by 10 seconds of rest. This is done or attempted for eight grueling rounds for a total of only 4 minutes. Believe me, it's the longest 4 minutes you've ever had in any exercise. These are just some examples and ways of experiencing this awesome butt-busting exercise.
If you're ready to step into the pain zone and increase your aerobic conditioning; I give you the notorious Burpee. This will definitely be worthy in the improvement of your athletic conditioning. Now, let's get it!!!

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Sight Jogging in Dublin

Jogging is one of the most popular forms of physical activity, because of the health benefits it provides such as bone strengthening, improved cardiovascular fitness and important body fat loss, but also because of the easiness with which people manage to keep up with this routine unlike with other aerobic exercises. While jogging, one can sightsee, become closer to the nature and rediscover the beauty of their city and this serves as a great motivation. If you want to keep fit and stay healthy for a long time, there is nothing better than combining wonderful sightseeing experiences from Dublin with your regular training. Of course, if you led a sedentary life and you accumulated a lot of body fat, it is better to start by working with a reliable personal trainer in Dublin. He can customize a more efficient working-out routine and develop a diet tailored to your needs, helping you achieve your goal faster. Jogging is perfect for people who wish to keep fit, but it is not the best solution for people with overweight issues, who should combine running with other fitness exercises. Sight jogging in Dublin is especially great, because you have the opportunity to choose from a great variety of routes, the ones that fit your needs and taste better. Following are three running routes ideas for people living in this wonderful city.
City routes
If you are a history passionate and you enjoy looking up and finding yourself surrounded by old and impressive buildings while you jog, there are plenty locations in Dublin that can quench this thirst. Monuments, cultural and historical heritages are hidden all over the city and jogging is a great and fun way of rediscovering them. You will see even the most famous sights such as the impressive St. Patrick's Cathedral located at the junction of Patrick Street and Upper Kevin Street, the Trinity College and the Dublin Castle with whole new eyes, if you spend your running break admiring and taking in their beauty. People are especially alert during the short pauses they take from their jogging and often see things from a different perspective than usual. If you visit the city highlights early in the morning, before the city awakens, you will surely be impressed with its quiet beauty.
Waterside tours
If you enjoy the feeling of a breeze when you run and wish to admire the blue of the water while jogging, you can run parallel to the Clontarf Road, Marino to Howth, or run along the Bull Island from Causeway. You will keep fit and learn exciting new things about important water landmarks in Dublin. The jogging routes by the River Liffey are especially popular among sight joggers, because they offer them the opportunity to visit famous tourist attractions on the way as well.
Park tours
When it comes to fitness training in Dublin, jogging in the Phoenix Park, the largest urban park in the whole Europe and dating from the 17th century, is the best alternative. You will finally get away from the city and enjoy some peaceful moments to clear your head while working out your muscles. The 707 hectares of the park will give you the opportunity to forget that you are in the middle of a busy and noisy city, not to mention that you also have the chance of admiring people playing Gaelic football and hurling.

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Top 10 Reasons To Run

This is my list of why I run and I hope this list will inspire you to either run - or embark on starting to run. Please note though, that the real list is about 50 reasons long so in an effort to honor brevity due to our collective ADD in today's society I will keep it short. Thanks Twitter, Pinterest, Instagram, and Facebook! Yes, all of which I do use, so I am a guilty participant of our societal problem! Hey, if you can't beat em', join em'!
The above is a great transition into the very first reason I run so without further ado, foreplay, chatter - here's the list:
1. CLARITY
I run because running, unlike almost any other activity, clears my head. In fact, I find that every time I get the desire to "clear my head" it is usually followed by a sudden urge to go for a run! It's funny though as it's almost an oxymoron - the clearer my head gets the more things I find running through it... hmmm... which leads right into reason number two.
2. CREATIVITY
If you are a creative spirit or want to encourage more of your creative side, trust me there is nothing like a good dose of oxygen being sucked into your lungs on a nice solid run coupled with the release of endorphins rushing through your body to get those creative juices flowing. Seriously, I wrote this blog in my head on today's morning run. Literally, half of all my business ideas, blog ideas and workout videos, etc. have been created while my feet were burning tread (wearing shoes) or my toes were crushing sand (barefoot run). In my humble opinion freeing up creative juices leads right into reason number three.
3. SPIRITUALITY
For me - running is a "moving meditation". I have always been the type of runner who enjoyed running alone - and at one time I had a partner who made me feel bad about wanting to run solo. I realize now, that I just simply cherish that "me time". Running has always been my therapy time - time to reflect, connect, inspire, rejuvenate, etc. Be warned, reason number four is not so spiritual.
4. VANITY
Simply put, running is one of the best ways to stay lean and mean! Yes, I know, "but Rebecca - running's so hard on the joints", "running breaks my body down", "my knees gave out long ago, I can't run". Not so fast, even if your body type or joint issues etc. prevent you from running on land, there are many other ways to skin this "cat". Check out my blog title "Get In the Water" to learn about Aqua Jogging if you have access to a pool or hit the beach and run in the soft sand. If those options don't work for you, you can get a lot of the same benefits from so many other cool workouts these days - there really is no excuse. I have been lucky that for the past 20 years I have been able to maintain my love affair with running. Which leads right smack into reason number five.
5. BECAUSE I CAN
I run because I can! There was a time some over 20 years ago when I couldn't run because at that time I was very busy being self destructive in an addiction that had hold of me for many years. And then not to sound too cliche here but it's true, running really was the thing that saved my life - oh yah, that and my good sense to knock it off if I did in fact want to make an impact on this world in this lifetime! Leading me into reason number six.
6. HEART HEALTHY
Do I really need to say any more here? Thousands of studies have been done to prove that a daily dose of just 30 minutes of exercise improves heart health. But specifically, running can lower cholesterol, reduce your resting heart rate, improve lung capacity and help you live a longer life!
7. HUMILITY
There's nothing like a good, challenging run to keep one humble. I consider myself to be a pretty "fit" person but on any given day I can head out for a run feeling on top of the world and within minutes I am reminded of how fitness really isn't a destination as it is more of a journey. No matter how fit I feel I am - running quickly puts things back in perspective - whether it's when I simply pick up my pace and feel winded as I strive to keep at it, or by when I add a few hill repeats which instantly remind me where my "running legs" are truly at or a long endurance run in the soft sand where I realize how every surface taxes my body differently. Speaking of difference - reason number eight.
8. DIVERSITY
You never have to see the same things twice if you don't want to - running affords you the ability of so much variety whether it's variations of locations, surfaces, workout type etc. I never understood why people would say, "running is so boring" because when you truly explore ALL the possibilities - it is anything BUT boring. Perfect segway to reason number nine.
9. MUSIC
Running is not boring - especially when powered by your favorite mashup! There is nothing like a great mashup or great playlist to motivate and inspire a fantastic run. Two of my favorite all time running songs - Toto's Hold The Line or Roundabout by Yes.
10. ANYWHERE, ANYTIME and FREE
Reason number 10 is a combo reason - see how I said the list was really longer than ten. Seriously, though - other than running shoes and an outfit - running is easily accessible to anyone, anytime, anywhere and it's free. There is no heavy equipment needed, no reservations needed, no gym membership required, it's just you and a pair of shoes getting your fit on!
Now get out there and Hit the Road - Jack!

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Which Cardio Machine Is Best? - Treadmill, Elliptical, Bike or Stairs?

When looking to burn fat and melt away the calories, the most efficient method is cardiovascular exercise. There are many options for cardio machines, each with its benefits and drawbacks, but the most cost efficient way is to buy used gym equipment. The key to choosing the right machine is to use a machine that you find most enjoyable and that you are most comfortable with. You shouldn't be dreading your workout, and the more fun you have, the harder you will work and the more benefits you will see. With that being said, knowing the basic functions and features of each cardio machine can help you further reach your fitness goals.
Treadmill
Pros - The treadmill is the leader in burning calories among cardio machines. It is also simple to use and does not require adjustments from person to person, so there is no fear of using the machine incorrectly. Many treadmills also have an incline or decline option for lower or higher difficulty. Treadmills help train the natural running motion, so it is an effective cardio machine for everyday life. It is also far more difficult to cheat and slack off on a treadmill.
Cons - The downside of the treadmill is that there is more impact on the joints than with other cardio machines. If you have not worked out in a while, it would be better to ease in to the other cardio machines to avoid soreness and too much stress on the joints.
Elliptical
Pros - Elliptical machines are also found in every gym and are extremely popular due to less impact on the joints. Many gym users also comment on the fun factor when using an elliptical, as quality elliptical machines create a smooth and flowing motion. Many elliptical machines also utilize arm motions which would be beneficial for a full body workout.
Cons - The elliptical does not burn as many calories as the treadmill. Also, if you are training for a sport that involves running or just running in general, it would generally be more beneficial to repeat the exact running form in order to gain muscle memory. Unfortunately, due to the comfort of the machine, it is also easier to just ease along without much intensity. Luckily, to combat this, many elliptical machines have resistance settings to further increase difficulty.
Bikes
Pros - Stationary bikes (whether they are upright bikes or recumbent bikes) offer a complete cardio workout with the least impact on the joints. Fitness bikes are also great for people who are training for bike events because they can get used to the motion of pedaling. Many bikes are also equipped with televisions, which would allow for goers to catch up on their shows while still getting a quality workout.
Cons - To make best use of the stationary bike, users must adjust it to maximize the workout and avoid injury. Many people sit too low on the bike, which causes too much pressure on the knee. Your legs should be able to go through the full range of motions when pedaling on the bike.
Stepmills and Stairsteppers
Pros - Walking up stairs is a great way to work out your calf muscles, upper thighs and the behind. It can also burn a good amount of calories, similar to running up an incline treadmill. The most beneficial stair steppers have belts that constantly rotate the steps.
Cons - Due to the constant standing motion, users with back issues may not want to use the stepmills or stairsteppers. Also if users clutch the railings of the stair climbers, there will only be minimal benefits. This machine also leads users to be more prone to accidents due to the climbing nature of it.
Conclusion
The main factor that you should be looking for when choosing a cardio machine is enjoyableness. If working out becomes a chore, then you're less likely to exert yourself and won't work out as long. Even if another cardio machine has a higher calories burned per hour ratio, if you don't enjoy the machine, you won't exert enough effort to burn those calories anyway. Each machine has its pros and cons, so the best technique is to try them all out and find out what you enjoy!

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Kickboxing Training - Get in Shape Fast!

Kickboxing training is a very effective method of training for building endurance and strength and properly done will get you in top shape fast. This program uses equipment such as heavy bags, speed bags and other devices that are familiar to anyone who has observed a boxer training on television, and involves the trainee doing a series of punches and kicks much like karate usually in three-minute rounds with a minute rest in-between.
There are many other variations but this is the most common form.
The heavy bag builds strength and power in your muscles while the various speed bags increase your reflexes and speed. Substantial calories are burned during this training as it can be pretty rigorous when performed by an advanced trainee. Begin slowly by doing two rounds of two minutes each with two minutes rest in-between. This will allow an introductory level of effort before the more intense training to follow.
Use the heavy bag for the first round and switch to the speed bag for round two. After 2-3 weeks of this, increase your training to intermediate level by doing three rounds of three minutes. Round one should be with a heavy bag, for round two use the speed bag, while round three is done with the reflex bag. Do this workout for three weeks before progressing to the advanced level which is done as follows:
Speed bag- 3 minutes - Use a rapid, light, circular punching motion to build speed and co-ordination.
One minute rest
Heavy bag- 3 minutes - Alternate punching and kicking blows while increasing your power by striking the bag in different areas and heights.
One minute rest
Floor free-standing reflex bag- 3 minutes - This tool is available at most sporting goods retailers and is an excellent addition to any home boxing gym. Strike this bag with different style punches using both a speed and power approach.
Rope jumping or running in-place- 3 minutes - Repeat this sequence as conditioning permits.
As you see, rest periods stay at one minute and training rounds time out at three minutes. This is based on traditional boxing training, which mimics actual fighting times during a match. To make this training more interesting, pretend that you are in an actual professional bout and dance around punching and jabbing while dodging and weaving to avoid your imaginary opponent's blows.
This type of training lends itself to HIIT Training but that is a subject for a future article.

David Groscup is a leading author/trainer in HIT, High Intensity Training, a form of weight training that uses brief, intense training to achieve outstanding results.
His books have been used by many bodybuilders and fitness enthusiasts around the world to rapidly obtain new muscle strength, size and fitness results.

Article Source: http://EzineArticles.com/8414607

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PEMF Cardiovascular Therapy

The stresses of our everyday life put a lot of wear and tear on our internal organs, including our hearts. Since heart disease is one of the leading causes of death, it makes sense for us to do all we can to protect our cardiovascular health. Stress causes us to remain in a state of flight or fight and causes constant adrenaline to be pumped through our systems causing this wear and tear on our organs. Pulsed electromagnetic field (PEMF) therapy can help reduce the damage done and keep us heart healthy by reducing the stress our bodies experience on a daily basis and energizing our cells to heal at faster rates.
PEMF therapy sends a series of low intensity electrical charges into the cells of the body. The magnetic field is used as a carrier to bring the electricity both safely into the body and quickly enough to penetrate the cell barrier. Once inside the cell, the electricity fuels the cell's metabolism. This enables them to enact rapid repairs as well as improve overall health by eliminating toxins and absorbing fresh nutrients.
This is done using a control box that transmits electrical frequencies to an applicator containing copper coils. This produces an electromagnetic field around the applicator. These frequencies work in a similar function to electroacupuncture. This FDA-approved, non invasive treatment stimulates the cells into providing a healing environment for the body. However, it is not a cure in itself. It merely helps the body to better use its own natural healing system.
It has been shown to reverse the signs of aging of the cardiovascular system. In 1999, a clinical study was performed in Russia to determine the characteristics of the geroprotective action of magneto therapy in 66 elderly patients with combined cardiovascular pathology. These patients were suffering from hypertension and ischemic heart disease. Patients received magneto systematic therapy which resulted in improved micro circulation, diastolic and pumping functions of the heart, myocardial reactivity, and central thermodynamics reducing the biological age of the cardiovascular system.
Pulsed electromagnetic field therapy delivers much different results than the use of conventional treatments and painkillers. Traditional treatments relieve the symptoms but over the long run make the condition worse due to suppression of the immune system depleting the body of essential nutrients over time. However, this does not occur with pulsed electromagnetic field therapy. The experienced results of pulsed electromagnetic field therapy will vary depending on PEMF dosage and the severity of the cardiovascular condition.
There are little to no negative side effects with pulsed electromagnetic therapy. A tingling sensation due to increased blood circulation has been reported. Some patients have reported nausea and headaches as a result of toxins being flushed from the bloodstream. Muscles can become sore as the cells are "physically exercised" with therapy. There have been no known deaths associated with pulsed electromagnetic field therapy. Individuals who are using a pacemaker or other similar electrical device or have had an organ transplant are not encouraged to seek PEMF therapy.

Article Source: http://EzineArticles.com/8417757

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The Importance Of Having The Best Personal Trainer

Most of us desire to stay fit and healthy. However the big question is whether or not, you can really attain it. Fitness isn't the easiest things because of the different obstacles that you will face. This is why a lot of us choose to have personal trainer as they can give you an insight into the right exercises that can help you get in the groove.
What Does a Personal Trainer Do?
If you are wondering as to what is the main job of a personal trainer, you need to know the following. Having a personal trainer will ensure that he/she will understand the details of how your body operates. With this knowledge and understanding, they will help you spot the best exercises that can truly work upon your body muscles and flex it in the right manner.
Sometimes, even after putting in hours and hours of exercising, you may fail to get the right results and this is when you will need a trainer who can look into the matters or you. If your way of carrying out the exercises is not up to the mark, it is not going to assist you and this is why you will need someone who is skilled and expert enough to handle the matters for you.
You can check out the fitness boot camp programs too. These boot camps are so programmed that your tensile strength of the body is going to improve a great deal too. When you are opting for a bootcamp, you should ideally check out the different ways by which you can improve your performance.
A bootcamp is going to cover a lot of different aspects and you should dig all these details thoroughly. When you have explored these points in advance, it will give you some of the key insight into the things you will learn and the ways by which you will be able to improve your performance.
With the right type of fitness bootcamp, you can bring about a change in your energy levels and train your body vigorously. When you are opting for such boot camps, you will be able to derive the right benefits.
You can always ask your personal trainer for the right kind of opinion regarding the best boot camps which you should participate in. You have to be sure that you are enrolling in such camps and you should take the lessons seriously. If you are unaware of the key aspects, put in the right kind of effort. With the finest insight in the best ways by which you can train your body, you will be able to improve the way you work.
When your body has been toned in the right manner, it is going to help you enjoy the best benefits of health. The perks of a healthy body are too many and with the best trainer to help you improve your fitness, you can have the perfect body and this is definitely going to improve the way you feel about yourself.

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Tips For Getting Started in the World of Cardio Exercise

Aerobic exercise (sometimes called just "Cardio") is any exercise that condition your cardiovascular system (heart and lungs) for a better performance.
So, anything that makes your heart pump and your breath pant is aerobic exercise.
It means that if you go running right now and you start panting after few meters you need to train with aerobic exercise.
Aerobic exercise is VERY important. You can't actually think you can avoid it. You must make time for it as an important part of your life.
Let me give you an example to let you understand the importance of this kind of workout.
If your heart was the engine of a car, you know that if you never change the oil, or the filter, or you don't do the proper maintenance, that engine will break down and your car will be unusable.
Aerobic exercise is the maintenance your heart needs in order to keep the blood and your body clean for the best performance.
So, what aerobic exercises are out there? Well... many! Many ways in different forms and likes, what ever you feel comfortable with, it's your exercise. Just go for it.
I will name a few of the most popular in a moment but before you get in to hyper fitness Rambo mode you should consider how hard should you train at your age for your heart using your Target Heart Rate (THR).
Cycling
Cycling is an excellent form of aerobic exercise. If you like biking this is your treat.
You can use your bicycle or a bicycle machine you can find in your gym (or maybe you have if at home)
Cycling burn up to 900 calories per hour when done properly. Works on legs and cardiovascular system and is relatively safe because does not impose much stress on the joints of your body.
Of course if you have a bicycle to ride outdoor you will enjoy the freedom of space and the awesome view you may have around.
However if you live in the city you will not be able to enjoy much of fresh air in the middle of the traffic. If you count also the possibility of any accident you should consider very clearly if is more convenient for you to train indoor or outdoors (not considering the weather of course).
An important point I would like to make sure you understand is the adjustability of the seat. The bicycle or the machine you are going to use for your training should have adjustable seat to allow your leg to be slightly bent when extended.
The position of your body when working out is not much important as you will change it anyway during your training, but the most important point is that you reach your THR.
Running
Like Cycling, Running can be performed outside in the fresh air or indoor on a treadmill. Even if I would always prefer training outdoor sometimes the treadmill can offer some pretty good reasons to workout indoor.
Running is very popular and is difficult to see a gym without a proper set of treadmills for its customers.
On a treadmill you can set a constant speed and an inclination to have a steady intensity of your workout and it's easy to monitor different information about your body and your performance on the display (Heart rate, speed, averages, distance... ) and record your progresses.
Beside the fact that you are running on an even surface you can also benefit of a clean air and no weather problems, avoiding any excuse to workout.
Compared to other forms of exercise, running have a certain amount of orthopedic stress and the trauma to your joint can range between 1.5 to 3 times your body weight each foot step.
I highly suggest running as your aerobic workout only if your knees and joints are in good health.
Stair Climbing Machine
In the last ten years became the most popular in most gym.
The stair climbing machines have 3 main characteristics: Safe, Time efficient, Functional
These machines come in 2 forms:

1. Independent stepping action: Each step operates independently from the other step
2. Dependent stepping action: They are non-functional by design and they can cause orthopedic trauma to your knees, hips and low back.

Of course you should go only with the first one. Independent stepping action machines are the most used in therapeutic medical facilities.
It doesn't really matter where you put your hands while working out on these machines, but I suggest you to try to keep them down straight like in a walking motion. In this way you will also train your core (abs and back) improving your balance at each step.
Rowing
Rowing is my favorite aerobic exercise (just because I like it) and it burns calories like any other exercise.
It's another excellent choice for develop aerobic fitness and it does a fantastic workout.
It conditions heart and lungs without any orthopedic trauma like jogging or stair climbing machine and it's a good workout for the muscular system too.
When properly performed this exercise involves most of the major muscular groups of your body. Around 70% legs and 30% arms are engaged at every row strike.
If you are looking to develop your upper body this workout will place a considerable demand on your back muscles (lats, posterior deltoids, rhomboids) and simultaneously improve your aerobic fitness.
However I have to say that you should take your time to learn the correct position and technique to properly perform this exercise. Make sure you check with a fitness professional about the correct movement and different kinds of machines available.
Cross Training
Cross training is not one exercise or "one machine'.
Cross training is the mix of different exercises during your workout session.
It's good to mix up exercises in order to train different muscles to perform different movement.
While your heart and lungs will be well trained if you switch between one exercise to another (let's say from cycling to running for example) your muscles may not be able to perform their best on running because they were trained for cycling.
Alternating exercises will develop all muscles involved in any activity and help to avoid injury during training while giving a more complete workout.
Considering that the aerobic workout should be performed minimum 20 minutes per session 3 times a week, you can easily come up with your own program as follow:
Monday: 10 minutes running + 10 minutes stair climbing
Wednesday: 10 minutes rowing + 10 minutes cycling
Friday: 10 minutes stair climbing + 10 minutes rowing
I would recommend of course to start with what you like the most. Follow the guidelines on how hard should you train at your age for your heart using your Target Heart Rate (THR) for the best results.
Remember that it's only up to you to make your change. Now you have few more suggestions on how to get started.
Keep going, don't stop, make it a lifestyle!

Watch The Video »

Tips For Getting Started in the World of Cardio Exercise

Aerobic exercise (sometimes called just "Cardio") is any exercise that condition your cardiovascular system (heart and lungs) for a better performance.
So, anything that makes your heart pump and your breath pant is aerobic exercise.
It means that if you go running right now and you start panting after few meters you need to train with aerobic exercise.
Aerobic exercise is VERY important. You can't actually think you can avoid it. You must make time for it as an important part of your life.
Let me give you an example to let you understand the importance of this kind of workout.
If your heart was the engine of a car, you know that if you never change the oil, or the filter, or you don't do the proper maintenance, that engine will break down and your car will be unusable.
Aerobic exercise is the maintenance your heart needs in order to keep the blood and your body clean for the best performance.
So, what aerobic exercises are out there? Well... many! Many ways in different forms and likes, what ever you feel comfortable with, it's your exercise. Just go for it.
I will name a few of the most popular in a moment but before you get in to hyper fitness Rambo mode you should consider how hard should you train at your age for your heart using your Target Heart Rate (THR).
Cycling
Cycling is an excellent form of aerobic exercise. If you like biking this is your treat.
You can use your bicycle or a bicycle machine you can find in your gym (or maybe you have if at home)
Cycling burn up to 900 calories per hour when done properly. Works on legs and cardiovascular system and is relatively safe because does not impose much stress on the joints of your body.
Of course if you have a bicycle to ride outdoor you will enjoy the freedom of space and the awesome view you may have around.
However if you live in the city you will not be able to enjoy much of fresh air in the middle of the traffic. If you count also the possibility of any accident you should consider very clearly if is more convenient for you to train indoor or outdoors (not considering the weather of course).
An important point I would like to make sure you understand is the adjustability of the seat. The bicycle or the machine you are going to use for your training should have adjustable seat to allow your leg to be slightly bent when extended.
The position of your body when working out is not much important as you will change it anyway during your training, but the most important point is that you reach your THR.
Running
Like Cycling, Running can be performed outside in the fresh air or indoor on a treadmill. Even if I would always prefer training outdoor sometimes the treadmill can offer some pretty good reasons to workout indoor.
Running is very popular and is difficult to see a gym without a proper set of treadmills for its customers.
On a treadmill you can set a constant speed and an inclination to have a steady intensity of your workout and it's easy to monitor different information about your body and your performance on the display (Heart rate, speed, averages, distance... ) and record your progresses.
Beside the fact that you are running on an even surface you can also benefit of a clean air and no weather problems, avoiding any excuse to workout.
Compared to other forms of exercise, running have a certain amount of orthopedic stress and the trauma to your joint can range between 1.5 to 3 times your body weight each foot step.
I highly suggest running as your aerobic workout only if your knees and joints are in good health.
Stair Climbing Machine
In the last ten years became the most popular in most gym.
The stair climbing machines have 3 main characteristics: Safe, Time efficient, Functional
These machines come in 2 forms:

1. Independent stepping action: Each step operates independently from the other step
2. Dependent stepping action: They are non-functional by design and they can cause orthopedic trauma to your knees, hips and low back.

Of course you should go only with the first one. Independent stepping action machines are the most used in therapeutic medical facilities.
It doesn't really matter where you put your hands while working out on these machines, but I suggest you to try to keep them down straight like in a walking motion. In this way you will also train your core (abs and back) improving your balance at each step.
Rowing
Rowing is my favorite aerobic exercise (just because I like it) and it burns calories like any other exercise.
It's another excellent choice for develop aerobic fitness and it does a fantastic workout.
It conditions heart and lungs without any orthopedic trauma like jogging or stair climbing machine and it's a good workout for the muscular system too.
When properly performed this exercise involves most of the major muscular groups of your body. Around 70% legs and 30% arms are engaged at every row strike.
If you are looking to develop your upper body this workout will place a considerable demand on your back muscles (lats, posterior deltoids, rhomboids) and simultaneously improve your aerobic fitness.
However I have to say that you should take your time to learn the correct position and technique to properly perform this exercise. Make sure you check with a fitness professional about the correct movement and different kinds of machines available.
Cross Training
Cross training is not one exercise or "one machine'.
Cross training is the mix of different exercises during your workout session.
It's good to mix up exercises in order to train different muscles to perform different movement.
While your heart and lungs will be well trained if you switch between one exercise to another (let's say from cycling to running for example) your muscles may not be able to perform their best on running because they were trained for cycling.
Alternating exercises will develop all muscles involved in any activity and help to avoid injury during training while giving a more complete workout.
Considering that the aerobic workout should be performed minimum 20 minutes per session 3 times a week, you can easily come up with your own program as follow:
Monday: 10 minutes running + 10 minutes stair climbing
Wednesday: 10 minutes rowing + 10 minutes cycling
Friday: 10 minutes stair climbing + 10 minutes rowing
I would recommend of course to start with what you like the most. Follow the guidelines on how hard should you train at your age for your heart using your Target Heart Rate (THR) for the best results.
Remember that it's only up to you to make your change. Now you have few more suggestions on how to get started.
Keep going, don't stop, make it a lifestyle!

Article Source: http://EzineArticles.com/8697522

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Secret Cardio for Ultra Fast Fat Loss

OK so we all know about cardio and the different types that are out there, such as high intensity interval training (HIIT), Slow state cardio, medium state cardio and so on. However which is best and how much should we do to optimise fat loss?
Well that's where my secret cardio type comes into play. That's right after trying multiple different types of cardio I have found this one is the best for optimising fat loss.
So what is it you ask?
Well I call it Samurai cardio.
Why?
Because Samurai are bad ass, enough said!
Al right enough playing around, let's get down to business. What is Samurai cardio? And why is it so good for fat loss?
Samurai cardio is a mixture of both HIIT and slow state cardio, and here is how you do it.
First you start with a 5 min warm up, this can be done on any type of cardio equipment or outside it's up to you (this will help prevent injury in the high intensity part).
Next you will perform 15 mins of HIIT where you will go all out as hard as you can for 20 seconds followed by a slow jog for 40 seconds and repeat it 15 times. (Again you can do this on and any cardio equipment you like. I find outdoor sprints on a field or cycle sprint to be the best.)
Now comes the important part. After you have completed the HIIT give yourself a few mins to recover and stretch out your muscle. Then go into 15 mins of slow state cardio (again any form you like)
Now rest you done!!!
AND that's it folks, that's SAMURAI cardio!
So why is this so effective? Well I'll give you a little bit of the science behind this method.
OK well HIIT is a form of anaerobic cardio, meaning it's without oxygen and will tend to use more carbohydrates as a full source rather than fat. Now you might be thinking how is that a good thing for fat loss? Well the other effect of doing HIIT is it will release Free Fatty acids (FAT) into your blood stream and this becomes very important and is where the use of slow state cardio comes in. Usually it would take a lot longer for slow state cardio to access your fat stores to start burning fat, but by doing HIIT first the free fatty acids are already in the blood stream ready to be burnt off for energy and so you will burn a lot more fat overall. Also HIIT creates a much larger after burn effect meaning you will continue burning more calories for up to 48 hours after the Samurai cardio. This after burn effect is not present in low intensity cardio.
There you have it my secret cardio technique for optimising fat loss. Give it ago, see how you like it and let me know your thoughts.

Article Source: http://EzineArticles.com/8742488

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Why Are Heart Rate Monitors the Most Important Thing You Can Buy to Achieve Your Fitness Goals?

What is your fitness goal? To lose weight? To have more endurance? To improve cardiovascular health? Whatever your aim is, a heart rate monitor is essential to hitting your goal.
I'm sure you have heard the term work smarter, not harder. Why would you want to overdo your cardio when working in a lower zone is the key to achieving your goal? It will make your life a lot easier - and push you to your fitness dreams faster. It will also help when you hit a fitness plateau and your body is not progressing the way you want it to. When you use a monitor, you know you are training at the correct intensity. You know you're not over-training or under-training your body. In other words, you will see better and faster results, pushing your motivation through the roof! You'll know you're on your way to being the best you possible.
But there are other ways you can use one that of which you may not have thought. If you play sports, you probably do speed drills during practice. Using a monitor during speed work lets you to calculate how fast your heart reacts to these drills. Your rate should mimic the demands of whatever sport you are playing.
Are you into weight lifting? If you are doing an aerobic/muscle workout like Crossfit, using one ensures you're working at your desired intensity. If your workout has a recovery time, you can see how much your heart rate lowers while you are resting - a very important thing of which to keep track.
So how do you best utilize a monitor?
Its basic function is to show you where and your heart rate is. You can set the minimum and maximum heart rate (MHR) based on your fitness goals and it will alert you when you go over or under your selected zone.
To calculate your MHR:
1. Take 220 and subtract your age. Example: 220 - 40 years old = 180
2. Determine your goal. Example: You want to lose weight. To calculate your bpm (beats per minute) range, you should be at 60 - 70% of your MHR (the zone in which you lose weight). Take your maximum heart rate (180 from the example) and multiply 60 - 70%: 180 x 60-70% = 108 - 126
In order to lose weight, you know that your heart rate must not fall below 108 and should not go above 126.
How do you ensure this? A heart rate monitor!

Article Source: http://EzineArticles.com/8801315

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Promoting Your Gym Business On St Patrick's Day

For those planning to promote their gym, St. Patrick's Day could be the perfect occasion. You could join in the parades and green talk and also promote your gym. The numerous sporting activities, dancing, and food provide ample opportunities if things are dealt with the right perspective. While participating in the community's celebration is quite nice, you also get the chance to attract potential customers. Hence to leave a lasting impression on your community this St. Patrick's Day, here are some ideas that would work wonders for your gym.
Dance To The Tune Of Irish Workout Music
With all the jumping and tapping involved, Irish dances are an effective aerobic activity to strengthen the legs. This is quite evident by the beautiful legs of Irish dancers. And people who participate in the parades would love to learn Irish dance moves and be a part of all the fun. Undoubtedly, it is the right time for your gym to cash in this opportunity.
March In The Parade
You could have your members and trainers join in with a local civic group or college and participate in the parade. This is a great chance for your team to flaunt their bodies while participating in the parade. Some members of your team could wear a leprechaun costume with the gym's name written over it.
Have A Green Gym
The importance of going green is usually highlighted around St. Patrick's Day. Why not invest a little for going green as the Day approaches and increase the member base? You could do something to prevent greenhouse gasses and also reduce generation of excess papers of coupon invoices and billing.
Gardening
Green being an integral part of St. Patrick's Day, your gym can organize a gardening activity on this day and send out the message of remaining fit by working out and the importance of clean living.
Let Members Go Outside and Go Green
Your gym's members could jog outside the gym as part of St Patrick's Day Workout or get involved in a Green Bootcamp for some days leading up to St. Patrick's Day. In addition to being a fun activity for your participating members, you also attract attention for your gym.
Green Tech
Make use of your website for promoting the numerous activities that you have planned for the St. Patrick's Day. Send out emails and offers that you plan to present as part of your promotion.
Organize a Rugby Match
The game of Rugby is very popular during St. Patrick's Day. If there is a chain of gyms, the members could play together a friendly rugby game. This helps in getting support for each team and also acts as a promotional activity. These activities help in the promotion of loyalty of the members to the gym and increase the retention rate of the members.

Article Source: http://EzineArticles.com/8860787

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Aerobic Exercise: The True Fountain of Youth

he proverbial fountain of youth can't be found in a fountain. It's not hidden in a bottle of expensive face cream or skin serum. It's not about going 'under the knife' for plastic surgery.
But it is out there. It's in our city parks, on the bicycle paths. It's in our neighborhoods, on the sidewalks. It's in our neighborhood fitness centers or community pool. It's in the tennis courts, athletic fields, and even on our televisions, with the help of DVD players.
Most importantly, the fountain of youth is within ourselves. All we have to do is get up off the couch and start moving. Exercise is the fountain that we can drink from, to keep ourselves young, internally and externally.
Research has shown that exercise is good for our bodies, in so many ways. It's just as important for our brains. Our physical health and mental health are connected and support each other. What we do to, one affects the other.
Aerobic, also known as 'cardio' exercise is one of the options for enhancing our bodies and our minds. According to researchers, it's one of the best exercise choices we can make for ourselves.
Aerobic Exercise as the Fountain of Youth
Risk factors for cardiovascular disease, which can lead to a shortened life span, include obesity, a sedentary lifestyle, high blood pressure, and high cholesterol levels and insulin resistance. Research has shown that aerobic exercise can reduce these risk factors in several ways.
• Regular aerobic exercise strengthens our heart and helps it pump blood more efficiently. Our muscles take more oxygen from the blood, which in turn, makes the muscles more fit.
• Regular aerobic exercise, along with eating a healthier diet, helps us lose excess weight. It also reduces our blood pressure and lowers our resting heart rate. Regular aerobic exercise can help reduce our total and 'bad' (LDL) cholesterol levels, and conversely, increase the 'good' (HDL) cholesterol. It helps manage those of us with diabetes, by improving glucose levels in the blood.
• Regular aerobic exercise increases our endurance and makes us feel stronger. By protecting our immune system, it helps us ward off minor illnesses. It helps control chronic conditions such as diabetes and high blood pressure.
• Finally, regular aerobic exercise increases our overall functional fitness, which leads to a stronger old age. Functional fitness means more mobility, less risk of falling, and more basic body strength.
It's not only our body that benefits from aerobic exercise. Aerobics leads to enhanced brain function, as well. As our hearts and blood vessels become stronger and more efficient, so does our brain. More oxygen is pumped to our brain and increases the release of certain hormones that help grow brain cells and create more neural connections. Research also shows that aerobic exercise can increase our hippocampus; the part of our brain that plays a major role in our memory and learning functions.
Aerobic exercise also improves our mental health by boosting our mood and lowering stress levels. It can improve sleep quality and reduce anxiety. It creates a confidence in our ability to deal with life stressors as they appear. All these benefits lead to better brain functioning.
Achieving longevity in our lives is not simply about living longer. It's also about living better, healthier, and stronger. A regular exercise program, particularly aerobics, can lead to that fountain of youth by providing us with a variety of health and wellness benefits for both body and brain.

Article Source: http://EzineArticles.com/8866706

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Cardio - Five Ways To Lose Fat Quickly and Efficiently

The wellness industry has become big business. There are all kinds of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of weight gain or loss. Dieting alone may allow you to shed a few pounds but if their isn't a lifestyle change, those pounds may come creeping back.
Being careful about the fuel we feed our body makes a huge difference in how quickly we reach our weight-loss goals. In addition to changing what we eat, a disciplined work out routine is necessary. The three C's of losing weight are cardio, calories and consistency. Doing cardio will help burn fat while counting calories makes sure we do not consume more than we burn off. With anything in life, consistency is the key to success. Burn the fat before starting weight training program, you will build muscle under the fat. Being consistent in your work out and dietary adjustment will guarantee the results your want to see.
The human body is an amazing machine. It picks up on routines and adjusts accordingly. This process is called muscle memory. Being consistent in doing cardio is necessary but we have to remember not to get caught up in exercise routines. For example: running on the treadmill for 30 minutes everyday at 5 mile per hour may only work for one month or so. After a month, your body will adjust to this routine and you will burn fewer calories. Try increasing the time you are running or increasing the speed.
Five Things to Speed Up Your Fat Loss
1. Running is good for you, but not every day.
Running every day is hard on your joints whether it is outside, on pavement, or on a treadmill. Mix up your cardio routine with other cardio exercises.
2. Interval training is good for you.
On the treadmill, elliptical or bicycle, alternate high intensity with low intensity in one minute intervals. As your endurance improves, increase the intensity.
3. Shake things up with incorporating Cardio Blasts into your routine.
Running in place, jumping jacks, jump rope, burpees are all good cardio blast exercises. Blasting for 15 minutes is just as effective as 30 minutes on the treadmill.
4. Add one aerobics class per week
One hour of Zumba can burn 500-1000 calories and Zumba is fun. It gives you a change of scenery as well. We don't want to get bored with our work out routine.
5. Don't forget to stretch.
Stretching is just as important as the workout itself. It prevents injury and increase your athletic abilities. Sports injuries can really stifle your routine because you will have to slow down to recover. An ounce of prevention is worth a ton of cure.
When trying to shed pounds, start with the three C's: cardio, calories, and consistency. Shed the fat with cardio before diving into weight training. Mix up your cardio routine and remember to stretch.

Article Source: http://EzineArticles.com/8864123

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Improve Your VO2 Max - An Easy to Understand Shortcut to a Fitter, Faster You

VO2 max is the maximum delivery of oxygen to the muscles. It is the power output of the whole system, a measure of your cardiovascular fitness, a surrogate marker. This may be improved by hard and fast interval training. This is well worth the effort.
Your cardiovascular fitness is a measure of how efficiently your heart and lung package can get oxygenated blood to your muscles. When you train this component: your heart grows in size, every beat becomes more efficient, your circulating blood volume goes up, you make more red blood cells and the size and number of blood vessels in your muscles also increases. These are all good things. The more intensively you train the better from this point of view, as it all improves.
The fastest and the biggest improvements occur when you train at a high intensity. Your genetics will determine your upper VO2 max and undoubtably some people have a natural genetic advantage. Most runners operate nowhere near what they can achieve. Most of us can haul ourselves up by about twenty with some well directed training. For example, the average couch potato could score 25, a jogger 40, a club runner 55 with the internationals at about 65 plus and the world class superstars at 75 to 80.
Improved cardiac output happens with training. The muscle changes which happen in the muscles of the body also happen in heart (cardiac) muscle. The fibres get bigger, they contract better and overall efficiency is increased. There is no change in fast or slow twitch fibres though, as the heart has none. This is because the heart is made from smooth muscle as opposed to the striated (stripy looking under a microscope) muscle of everywhere else and this smooth muscle (amazingly) never becomes tired.
The maximum speed and effort that you can run will be able to be maintained for only a few seconds. The more seconds you can spend at this level of effort, the quicker your body will change and adapt. This is what interval training is all about. Repeated sprints at maximal effort with short periods of recovery help increase your performance level. This increase in performance lasts for weeks and months even if you don't use it. These changes happen quickly and are noticed within a week or two.
There are two popular ways of doing sprint training. One is to sprint and then fully recover so you aren't short of breath. Then off you trot for another sprint after you've allowed yourself to rest. The second way is to sprint, then before you are fully recovered you try again, repeating these intervals without recovery. Probably the very best training will involve alternating these two as each will probably give you slightly different benefits.
One speed session a week is about right. Hill sessions can provide an alternative to sprint sessions if you want some variety in your training. This is because the leg power and increased cardiac output needed to power you up a hill is much the same as all out efforts on flatter surfaces. Be sure to give it all you've got on the way up and then jog back down for another go, using either of the above methods.
When you increase your VO2 max you become a more efficient runner. You go faster, you can go further, with less effort and burn less fuel along the way. It is, in short, some of the very best training you can do.
More another day...

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HIIT Vs Steady State - Which Type of Cardio Is Better?

This is a very popular topic in fitness when it comes to cardiovascular workouts. Most people ask me which form of cardio will yield the best results. Before I jump to my recommendation, I would like to outline the pros and cons of each style.
First off, let's start with Steady State Cardio. This is probably the most popular form of cardiovascular activity. In Steady State Cardio, your perceived exertion is low to moderate difficulty over a period of at least 30 minutes. Examples include running/walking/jogging on a treadmill without stopping, running a marathon, hiking, etc. Your heart rate is usually 55-70% of your Projected Heart Rate Max over the duration of your activity. While performing Steady State exercise, you are working your Type 1, slow-twitch muscle fibers which are involved in endurance activities and they do not tend to hypertrophy (grow) as much as your other muscle fibers. While the calories you burn doing Steady State Cardio are mostly from fat, you will not burn as many calories as you would doing Interval Training for the same period of time. Steady State Cardio does not elevate your metabolism post-exercise as well as Interval Training but is much easier on your joints. People of all ages are most likely to be able to perform Steady State Cardio consistently without much discomfort.
Next is High Intensity Interval Training (HIIT). HIIT is growing in its popularity due to its shorter workout times. Most HIIT workouts last 20-30 minutes and are characterized by bursts of maximum activity followed by a short rest period before repeating the activity. Your perceived exertion is high during HIIT with your heart rate falling between 70-85% of your Projected Heart Rate Max. The most popular example of HIIT is running sprints. During HIIT, you are working the more powerful, more strength oriented type 2 muscle fibers which are more likely to hypertrophy (grow). Even though the percentage of the calories you burn during HIIT that come from fat is low, you will still end up burning more fat during your workout than a Steady State Cardio session of the same duration. You can also burn up to 100 more calories in the 24 hours following your HIIT workout. There are some things to watch out for with HIIT. For instance, you should not do HIIT more than 3 times per week as it is very taxing on your joints and nervous system. In addition to that, you are more likely to injure yourself if you did not properly warm up before performing HIIT since your muscles are pushed harder than in Steady State Cardio. It may also be more difficult for older adults to do HIIT since their joints are not as strong as they once were.
After reviewing the pros and cons of both HIIT and Steady State Cardio, I recommend that people should perform 2 days per week of HIIT and 3-4 days a week of Steady State Cardio to get the maximum health and fat burning benefit while preventing your body from breaking down from over working it. Your nervous system is often overlooked with people start a HIIT program and end up burning out early due to doing too many HIIT sessions.

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Why Take A CoQ10 Supplement?

Coenzyme Q10, or CoQ10, is a nutrient that occurs naturally in the body. It is an anti-oxidant and is anti-inflammatory. CoQ10 is found in every cell in your body and is needed in order for the cell to function properly. It also helps convert the food we eat and the air we breathe into energy.
CoQ10 has been found to help us in so many ways that, according to cardiologist, Dr. Stephen Sinatra, "If coenzyme Q10 were a drug, pharmaceutical companies would be fighting over the patent."
What benefits have been discovered from this enzyme? It has been shown by research to be important in helping to prevent many diseases and also has been used to treat many different conditions. It is important in the prevention of heart disease, cancers, muscular dystrophy, periodontal disease, Alzheimer's, diabetes, migraine headaches, age related macular degeneration, stomach ulcers, high cholesterol, high blood sugar and various neurological disorders. The supplements have been used to lower blood pressure and to treat heart failure and other heart conditions.
Studies have shown that people with heart disease, dementia, diabetes, and other diseases have lower than normal levels of coenzyme Q10. While CoQ10 can be found in some of the foods we eat, we do not get as much as the body needs, especially as we get older.
The following foods do have varying amounts of CoQ10: salmon, tuna, red meat, organ meats (as liver), whole grains, spinach, broccoli, cauliflower, peanuts, Walnuts, eggs, dairy, strawberries, avocados, parsley, soybean oil, and olive oil.
While coenzyme Q10 is produced naturally by the body, as we age, less of it is made by our body. In addition, the levels can be depleted by various medications, such as statin drugs, and by smoking.
Besides being important in keeping us healthy, many athletes take CoQ10 for energy, to combat inflammation, and to help in recovery. Recommended dosages may range from 30 mgs up to 200 mgs.
Since the coenzyme could lower blood sugar in diabetics, or interfere with medications, if you are taking a prescription drug, you should consult with your doctor before taking it as a supplement. Generally, CoQ10 supplements are not recommended for children.
Most people, I believe, can experience excellent health benefits by adding CoQ10 to their daily supplements. In my opinion, we all should be taking one or more mineral and vitamin supplements. Adding CoQ10 to this regimen could be an awesome addition.

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5 Great Cardio Exercises That Don't Need The Gym

If the cost of a gym membership is too expensive and stopping you from getting fit and into shape there are effective cardio exercises that you can do that don't need the gym. Cardiovascular exercise is regarded one of the most important components in any fitness program because it helps to improve energy, enhance muscle tone and aid better sleep.
1. Cycling.
Cycling is a great cardio exercise and it's an excellent way of getting out and about. You can usually buy a second-hand bike at a good price. Start by scheduling a specific time of the day to go cycling or combine the exercise into your daily routine like riding to and from work. When you cycle regularly, it will help you burn calories, improve leg strength and tone your leg muscles.
2. Jump Rope.
A jump rope, or skipping rope, is a great way to exercise at home. This workout focuses on a broad range of muscles in both your upper and lower body. Using a jump rope for at least half an hour each day will strengthen and tone the muscles in your shoulders, core, arms, chest, thighs, back and legs. Also, it will develop your cardiovascular health, burn loads of calories and improve your coordination.
3. Walking.
Walking is a safe way to exercise and is even more enjoyable when you go with a friend. Whilst chatting to your friend as you walk, walking strengthens your leg muscles, lowers your blood pressure, helps with weight reduction and improves heart fitness. The best way to perform this cardio exercise is to walk daily at moderate intensity for 30 minutes or more.
4. Running And Jogging
Running and jogging are high-impact cardio exercises that you can do away from the gym. When done daily for about 30 to 60 minutes running helps maintain a healthy weight as it burns a lot of calories. It also improves heart health, adds years to your life, improves brain health, elevates your mood and strengthens your bones, joints and muscles.
5. Swimming.
Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? The great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level. Swimming works your whole body but mostly targets your back, shoulder and arm muscles. Swimming also improves your flexibility, builds endurance, keeps your heart rate up and helps you maintain a healthy weight.

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Benefits of Joining the Zumba Craze

Aerobic dance originated in the late 1960s as people discovered the energizing fun they could have while moving vigorously to music. About 30 years later, a fitness instructor accidentally set the stage for Zumba when he forgot to bring a music tape to an exercise class. Forced to improvise, he played Latin dance music and led students through Salsa steps at a brisk pace.
Aerobic Exercise
Moving to the upbeat music in a Zumba class is exceptionally easy, thanks to the fun tempos and the invigorating music. While participating in these types of movements, people receive beneficial cardiovascular exercise. It's common for participants to burn between 600 and 1,000 calories in a single session. Once you begin burning these calories, your body could shift into high gear with a faster metabolism. This could enable you to burn calories at a higher rate even when you aren't exercising.
Adaptability
Beginners can adapt this type of dance class to be easier. People with experience can easily increase the intensity to create a challenging workout that builds muscle and burns calories. Students can expend as much or as little energy as they wish in a session, depending on individual energy level and overall skill level. Various routines will keep the dancing fresh and invigorating. Routines focus on different parts of the body for all-over fitness benefits. It's even possible to choreograph your own routine to create an individual workout that fits your own unique needs.
Stress-Buster
Expending energy and moving to music can be an effective way to decrease anxiety and stress. Throughout the day, anxiety often builds in response to professional and personal situations that occur. By grabbing a spot in a Zumba class, you can kick, jump, and twist your way to a more positive attitude. As mood-enhancing endorphins course through your veins, you might be surprised at the powerful impact of this form of exercise. Your natural high can last long past the end of the class.
Sociable
The people you'll meet in this exercise class might keep you coming back. A wide variety of people have discovered the benefits of Zumba, so you can expect to meet and interact with many interesting people. Making new friends and visiting can be a powerful motivator for many exercisers. As you slim down and feel healthier, you might even notice that you have greater confidence and fewer inhibitions, which can make it easier to make friends.
Coordination
Developing and maintaining coordination is an important factor, especially with aging. Coordination enables people to remain agile and avoid accidents. By dancing energetically on a regular basis, you will maintain swift reaction times and exemplary coordination.
It's common for Zumba dancers to fall in love with this form of exercise. Before you know it, the hour-long class will be over, and you will have burned hundreds of calories. You might count the hours until you can do it again.

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Obtain Optimal Health With Cardiovascular Exercises

Cardiovascular is related to the circulatory system wherein it contains the heart and blood vessels. It is where the oxygen is being transmitted to the body tissues and then takes away the carbon dioxide and other wastes.
We all have known that there are lots of people right now who are suffering from cardiovascular diseases. This is the condition where it primarily affects the blood vessels and heart. Some of the common diseases include congenital heart diseases, peripheral vascular system disorders, diseases that come from aorta, endocarditic, shock, orthostatic hypotension, hypertension, heart failure, arrhythmia, heart valve disease, coronary artery disease, and arteriosclerosis. If you have one of the above mentioned diseases, you better see your doctor so you will be examined thoroughly and be given proper medications. Whenever you are already physically fit, you can prevent these diseases by performing a daily exercises.
There are lots of exercises that you can choose from. But before you engage in any one of these exercises, you must first consult your doctor to find out if you're allowed to perform such exercise. You may have some restrictions that might cause harm to your body if you do it without your doctor's prescription. So, it is better to be safe than sorry. But if you already have your doctor's approval, you may now choose from the wide variety of exercises your body can benefit from. You can do cardio at the gym, your house, or even outside. Doing cardio exercises in the gym is very good because they have all the equipment needed to boost your cardiovascular system, and a machine that will tone down your muscles. You can also do it at home; you just have to purchase some of the light equipment like a stability ball, dumbbells, etc. Even though your concentration can be divided here, at least you can exercise in your own way.
Because it is summer already, you can choose to do exercises outside. It is such a great idea to move your cardio workouts outside to take in some fresh air. There are different methods to choose from that can provide the best possible progress. It is true that our body can immediately adapt to any cardio exercises, therefore, if we mix it up with few variations of outside cardio, it could give us the best result we'd ever need. Because there are lots of cardiovascular methods like running the stairs, rollerblading, uphill rolling, swimming, beach running, hiking, rowing, beach volleyball, tennis, cycling, and a whole lot more, you just have to switch it regularly. It will prevent you from feeling bored. Choose one now and create an optimal change within you.

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30 Minutes Of Physical Activity 6 Days A Week Is Linked To A 40% Lower Risk Of Death

ncreasing the physical activity levels in the elderly appears to be as good for health as quitting smoking, the Oslo II study demonstrated.
Analysis of the study participant data showed that under an hour each week of light physical activity was not associated with any meaningful reduction in risk of death from any cause.
Getting than an hour of physical activity regardless of intensity was linked to a 32% to 56% lower risk of cardiovascular death or death from any other causes.
Less than an hour of vigorous physical activity, on the other hand, was linked to a reduction in risk of between 23% and 37% for cardiovascular disease and death from any cause.
The more time spent doing vigorous exercise the lower the risk seemed to be, falling by 36% to 49%.
Factoring in that the risk of death from heart disease/stroke rises with age, made only a slight difference to the results.
Men who regularly engaged in moderate to vigorous physical activity during their leisure time lived five years longer, on average, than those who were classified as sedentary.
The researchers base their findings on people taking part in the Oslo Study, which invited almost 26,000 men born between 1923 and 1932 for a health check in 1972-73 (Oslo I).
In total 15,000 men participated in this long-term longitude study. Study participants had their height, weight, cholesterol and blood pressure checked, and they were asked whether they smoked.
They were also asked to respond to a validated survey on their weekly leisure time physical activity levels.
Physical activity levels were categorized by:
• Sedentary (watching TV/reading);
• Light (walking or cycling, including to and from work for at least 4 hours a week);
• Moderate (formal exercise, sporting activities, heavy gardening for at least 4 hours a week);
• Vigorous (hard training or competitive sports several times a week).
Some 6,000 of the surviving men repeated the process in 2000 (Oslo II) and were monitored for almost 12 years to see if physical activity level over time was associated with a lowered risk of death from cardiovascular disease, or any cause, and if its impact were equivalent to quitting smoking.
During the monitoring period, 2,154 out of the 5,738 men who had participated in both health checks died.
Overall, these study demonstrated that 30 minutes of physical activity-of light or vigorous intensity-6 days a week was associated with a 40% lower risk of death from any cause.
As an observational study so no definitive conclusions can be drawn about cause and effect, and the researchers point out that only the healthiest participants in the first wave of the study took part in the second wave, which may have lowered overall absolute risk of death.
But the differences in risk of death between those who were inactive and active were remarkable, even at the age of 73, they suggest.
The study clearly shows that more effort should go into encouraging elderly men to be physically active, with medical professionals stressing the wide range of ill health that could be warded off as a result, conclude the researchers.
Working with a Certified Fitness Trainer to get an exercise program that you can manage and work into your daily activity can add years to your life.

Are Elite Athletes Born or Made?
You were given the same opportunities that all the top Elite Athletes had. Believe it.
--The Difference is the Journey.
Gain inside access to the very same training and exercise regimens that the pros use, but above all --their personal journey-- where a true Athlete is made and Mastery is born, playing the game, and sharpening the blade.

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