Fitness (16)
One of the best ways to lose weight and keep it off is to incorporate aerobic exercise into your daily life. For those who have not exercised much before you will need to take it slowly with exercises that are low impact such as rowing machines, elliptical trainers or exercise bikes. You don't need to join a gym at first as you can start with fast, power walking instead. Start slowly and don't try to do too much too soon. You are much more likely to keep up the exercise routine if you begin with short sessions and slowly increase both the intensity and time.
Starting High Intensity Aerobic Exercising
Once you have made a good start and are exercising regularly it is time to step up the intensity and length of time you do aerobic exercises. High intensity aerobic exercise classes are available that will burn a lot of calories in a short time, sometimes as much as 700 calories an hour. Classes are fun and exercising with a class can help you to stay motivated. Classes are usually held at a local gym where you can also use the exercise machines that will help you to lose weight quickly and improve your health at the same time
Low impact aerobic exercise machines, such as elliptical trainers and rowing machines, are great for burning calories and losing weight and are ideal for anyone that has joint problems. They will not put pressure on knees and backs and are fun to use. Make sure you exercise in your 'heart rate training zone' so that you burn up the calories and maximise the benefits of your exercising. You can calculate your target heart rate with this Target Heart Rate Calculator. Using a treadmill is a popular way to exercise aerobically but is not so low impact so is not so suitable if you have knee or other joint problems.
If you don't want to join a gym there are many other options to incorporate aerobic exercise into your life. You can exercise at home with DVD's. Some are great fun and include kick boxing, hip hop dancing, fitness ball workouts even exercise DVD's based on 60's, 70's or 80's music. Pick your favorites and dance off the pounds! There are many different types of dance classes you could join including jazz, salsa, flamenco etc that are all great for aerobic exercise.
Another alternative is to buy some running shoes and start power walking in your neighborhood or local park. Once you are fitter you can progress to jogging. Don't forget the exercise opportunities in your daily life. A great way to do aerobic exercises at home is to run up and down the stairs instead of walking!
How Often Should You Exercise for Maximum Weight Loss?
To have an effect on your weight you need to exercise for at least 45 minutes five times a week. At this rate, and combined with a healthy diet, you may start to see some results in about a month.
How Can You keep Motivated?
Aerobic exercising is a great way to lose weight if you keep it up so choose exercises that you find fun to do so you don't get bored and give up. Exercising with a friend is a good way to keep motivated. It's much easier to go out for a run if you arrange to do it regularly with a friend and help to motivate each other.
Conclusion
When combined with a healthy, low calorie diet aerobic exercising is an effective way to lose weight and improve your general health. It is easy to start an exercise routine but much tougher to keep it up so make sure you enjoy the type of exercise you have chosen so that you stay motivated and make an aerobic exercise routine part of your daily life.
image by Ed Yourdon
There are many reasons why people want to get in shape. Most people do it for vanity’s sake – they simply want to look good. Some people do it to be fit and healthy – they want to live longer, healthier lives.
The usual benefits of exercise include more energy, reduced stress, stronger heart and lungs, reduced risk of hear disease and particular types of cancer, increased bone density, better sleep, and – everyone’s favorite advantage – weight loss. If you want to switch to a healthier lifestyle, it is strongly recommended that you first evaluate your reasons to get in shape and check if they’re the right ones. Otherwise, you might be wasting your time, effort, and energy in doing something you don’t exactly know the purpose of.
If you want to get in shape in order to lose weight, you should consider your reasons for wanting to shed off those fats. Your reasons can vary from the shallow to the deep. You may want to lose weight to attract members of the opposite sex and score yourself a date and even a romantic relationship. You may want to lose weight to gain more confidence in yourself, which allows you to do more and be more. You may want to lose weight simply to make your friends jealous, to get back at your ex for leaving your for a slimmer partner, or to look good in your swimwear. No matter what your reason is, it’s best to be honest with yourself so you can have a concrete motivator.
One of the clearer and more specific reasons to get in shape is to have a healthy body. Exercise has been shown to enhance nutrient uptake and waste removal, resulting in the better functioning of the digestive system. Aside from this, exercise also helps in strengthening your overall cardiovascular health, lowering your blood pressure and increasing your blood’s hemoglobin levels. This means that your artery walls will be kept intact and the blood pumped throughout your body will be oxygen-filled. Statistics show that people who adopt a regular exercise regimen enjoy a better quality of life.
Another reason to get in shape is to have a healthy mind, not just a healthy body. While some people find the gym quite a daunting place, some make it their haven for concentration and goal-oriented relaxation. Exercise can do wonders for your mind. A workout program can keep your head clear, allowing you to focus on your goal of losing weight and becoming fit and healthy. People who exercise on a regular basis attest to enjoying better sleep and relief from feelings of depression and unexplained fatigue.
Perhaps one of the best reasons to get in shape is the confidence boost you can get from knowing you look good and feel good at the same time. When people tell you how great you look, you’ll no doubt embrace their compliments and use them to fuel your being with positive energy. This can lead to a better new you.
Benefits of Using a Pedometer for Weight Loss and Fitness
Written by janet
There are increasing problems associated with lack of exercise including heart and circulation problems as well as those caused by obesity. Our lifestyle nowadays tends to be too sedentary so anything we can do to easily increase our exercise levels can be a big help. Many people start an exercise program with good intentions only to fall by the wayside through boredom and lack of enthusiasm. One simple way to achieve a healthier lifestyle without having to vigorously workout at the gym is to slowly increase the distance you walk every day and a pedometer can help you to do this.
How to Use a Pedometer
Pedometers keep track of the number of steps you walk. After using the pedometer for a few days you will have a good idea of your usual distance walked and can then set goals to increase this. A good number of steps to aim for is 10,000 a day but it may take some time to reach this level. Set some shorter term goals such as increasing your step over time. If you increase the number of steps by only 2000, that is the equivalent to walking a mile more every day and will definitely have some long term health benefits. Once you have achieved this aim for the next 2000 until you are easily walking 10,000 steps every day.
Research Into Pedometer Use for Health Benefits
Research has shown that this is indeed a good way to achieve better health and fitness and also to help in weight loss. The Journal of American Medicine recently reviewed 26 studies on the use of pedometers in increasing exercise levels and concluded that they are indeed useful in this area when compared by those not using one. Steps were increased by around 2000 in one study by those using a pedometer and monitoring the number of steps taken daily. This is a 25% increase in the exercise rate of the participants and a significant improvement in their level of activity.
Setting Daily Step Goals
It is important, if you decide to use a pedometer to help in your exercise regime, to set realistic goals. Find out your base level of steps by using the pedometer for a few days then set a goal that is realistic for you. As we said earlier you should try to achieve a daily step rate of 10,000 steps but work up to this gradually by setting yourself targets. In the studies quoted above participants achieving their targets had an increased level of activity and benefits included reduced blood pressure and weight loss. However blood sugar levels and cholesterol however did not appear to be affected.
Conclusion
The use of a simple device such as a pedometer has been shown to be very effective in achieving higher levels of activity without the need to go to a gym or buy exercise equipment for the home. Walking is an activity that everyone can benefit from and increasing the daily step rate can have a dramatic benefit in both your health and weight. Pedometers monitor this activity in an easy way, are simple to use and unobtrusive to wear. You can buy a basic pedometer for under $20 although more sophisticated ones are available incorporating heart monitors or the ability to interact directly with your computer. Overall these simple devices can be a great benefit in your goal to achieve fitness and an acceptable, healthy weight.
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Exercise bikes are popular pieces of equipment for people to use at home and are third in popularity after elliptical trainers and treadmills. Many people prefer a form of exercise where they are sitting down and they are also great for exercising while reading to stave off boredom! They give a good cardio workout while also toning the lower body without putting strain on the knee or ankle joints. Exercise bikes come in four different types including upright bikes, recumbent bikes, dual action bikes and spin bikes. We've described them here so that you can decide which type would be best for you.
Upright Exercise Bikes
These are stationary bikes that look very similar to a regular road bike with a control console in the area between the handlebars. Sitting on the bike the angle of your hips will be about 45 degrees with the pedals slightly forward of the seat. While pedalling the core muscles are exercised very effectively but they can put strain on the back and knees so may not be suitable for anyone with back or joint problems. The seats also tend to be somewhat uncomfortable.
Recumbent Exercise Bikes
This type of stationary bike is becoming increasingly popular as it offers many of the advantages of an upright stationary bike but is much more comfortable and puts less strain on the joints. The seat is comfortable with a back rest and the recumbent position is preferred by many people. The pedals are located to the front of the user and the hip angle is close to 90 degrees. However if you are tall, with long legs, it might be wise to try out the model you are thinking of buying to ensure there is sufficient clearance between your knees and the console.
Dual Action Exercise Bikes
These are modifications of upright stationary bikes with movable handlebars that exercise your upper body int he same way as an elliptical trainer. They do not offer many options and are the least popular of the exercise bikes. They are good for a beginner but do not give a vigorous enough exercise for a more advanced user.
Spin Exercise Bikes
Spin bikes are usually high quality and similar to road bikes in design. They have few features found in the other types of bike but give a vigorous workout. if you are not looking for fancy features but a basic exercise bike for a good, intense workout this may be the type to choose.
Some Things to Consider When Buying an Exercise Bike
Whichever type of exercise bike you decide to buy there are some common things to look out for. Stability of the bike is important and some cheap bikes are too light to be stable especially when you progress to more vigorous workouts. Choose a bike with a good range of resistances and programmes so that it will adapt to your needs as your fitness improves. You should also make sure you are within the recommended weight limit of the bike and that it can be adjusted to fit your height. A good warranty is also important.
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If you are looking for an exercise bike have you considered a recumbent exercise bike in preference to the usual upright bike? Recumbent exercise bikes are gaining in popularity as they are more comfortable than upright bikes and give an excellent workout. They are highly recommended by physicians and fitness experts and are suitable for beginners as well as those who demand a more vigorous workout. However there is a great deal of difference between models which vary in both price and features. What are the advantages and what should you look for when you are thinking of purchasing a recumbent exercise bike?
Stability
An exercise bike needs to be stable so it needs to be well constructed and heavy enough to prevent it from moving around as you pedal. A light bike that moves too much will prevent you from pedalling faster and increasing the level of your workout. It will also be more likely to have problems with loose parts and breakages. Cheap exercise bikes are often too light so look for a well made bike that is heavy enough to prevent these problems.
Noise
The magnetic drive used by most recumbent bikes makes them very quiet in use. This is a big advantage as you can read, listen to music or watch TV while exercising which will prevent you getting bored and giving up!
Varied Resistance Levels and Programs
Recumbent exercise bikes are great for those who have not exercised in a while. The resistance is highly variable and can be adjusted from very easy to extremely hard, making them suitable for people of all fitness levels. They also usually come with a range of programs which also help to prevent boredom. Most programs will incorporate hill climbs and sprints and can be challenging enough for athletes at the higher resistance levels. You can also incorporate weights to give an upper body workout. Try to find a bike with a good range of programs as this will make your workouts more interesting and you can vary your exercising depending on your mood.
Warranty
Look for a good warranty with an exercise bike. This is particularly important as most exercise bikes rely heavily on the electronics and if this becomes faulty the bike will be unusable. This is not something that can be easily fixed yourself and although it is rare for this to be a problem if it does happen you will need to return the bike to the manufacturer for repair.
Some Advantages of Recumbent Exercise Bikes
Safety
Upright exercise bikes can be uncomfortable and put strain on the lower back and knee joints. A recumbent bike is safer as you sit in a more comfortable position that is less likely to cause back problems. They also put less strain on the knees so are suitable for anyone with joint problems. You cannot stand up in the pedals as you can on an upright bike which, as well as cheating on your exercising puts too much strain on knee joints.
Great Cardio Exercise
Recumbent bikes offer a great cardio workout in a comfortable position as well as exercising your lower body. With the addition of weights and reps as you pedal you can achieve a whole body workout easily. Boredom is one of the major reasons that people stop exercising but with a good bike with a range of programs this shouldn't be a problem. You can also read or listen to music while you exercise with this type of bike.
Conclusion
Recumbent exercise bikes are becoming increasingly popular but you should take care when purchasing one that it is well made and has the range of features you need. It is false economy to buy a cheap bike that will not encourage a good workout and will probably end up being unused. Recumbent exercise bikes range in price from less than $300 to over $3000 so can be a major investment. Check out the many online reviews by actual owners of any model you are thinking of buying rather than relying on the manufacturers blurbs. In this way you will get a truer picture of the models good and bad features. A good recumbent exercise bike will encourage a sustainable exercise program that will help you to become fitter and lose weight.
Image by Michael @ NW Lens
Choosing Weight Training Equipment For Home Gyms
Written by David WilsonIf you are in the market for some new or used weight equipment for your home gym then you should check out what is available both locally and online.
If you have a specialist store located in your area then you should first go to them and see what they can recommend or what kind of specials they have going on. Choosing a specialist store over your basic mass production store is going to get you a guaranteed quality product at a reasonable price. Now if you don't have a specialist store in your local area then you do have a couple alternative. You can go with one of those mass production stores such as Wal-mart, or you can buy thorough pawn shops and local ads in the paper. It all depends on the availability in your area and your personal needs. So if you are looking for a great deal on a weight set, but you are not necessarily concerned with brand names or top notch quality than you can definitely check out what your local Wal-mart has to offer. You can be surprised what kind of equipment Wal-marts carries, from your basic dumbbell sets to punching bags. Pretty much everything you need for an affordable mid-quality home gym is going to be located at a Wal-mart or Wal-mart brand store such as Sams Club. Now if you were unable to find any weight equipment for your home gym by looking at a speciality store or through Wal-mart then you should check out what is available through classified ads and pawn shops.
Pawn shops are a treasure trove of items where you can find almost anything if you look hard enough. If you are lucky you may be able to find some weight equipment for your home gym at a low pawn shop price, but most likely you are going to be better off with other methods of searching. Classified ads on the other hand are run through your paper every day that detail buying and selling opportunities. If you don't have a local paper subscription than you can check out a website like Craigslist that has online listings.
Other than checking Craigslist there are several online opportunities for you to purchase weight equipment for your home gym. Depending on the quality you are looking for and your budget you can find nearly every exercise machine and weight equipment you could ever want by doing a little searching. Buying equipment through manufacturers websites is going to be the most reliable method to buy weight equipment of a high quality, but if you are looking to get a good deal you can check out an auctioneer site such as eBay. eBay will have a large variety of equipment but whenever you purchase from a site like that you run the risk of fraud and purchasing outdated or low quality equipment. So it is best to stick with known online sellers.
So overall if you are looking for weight equipment for your home gym then check out what is available locally and online.
In an ideal world we would all exercise for the minimum recommended 45 minutes a day to ensure we stay fit and have a healthy weight. However most of us don't manage to achieve this in our busy lives. Is there an easy way to increase the amount of exercise we take by fitting it into our lives? We don't have to exercise for 45 minutes all at once. We can incorporate easy exercise into our daily lives for added benefit. With some ingenuity we can increase the amount of exercise we take in many small ways that add up to a significant increase overall.
You need to be resourceful and think about how you can achieve this and what will work for you and your lifestyle. Use a cordless phone and walk around while you talk instead of sitting down. Leave the car an extra half mile away from your office or the shops and walk there. Always use the stairs instead of the elevator. All these can help to get you exercising more every day.
Studies have shown that people who exercise for ten minutes at a time consistently were more likely to keep it up and to lose weight than others who exercised for longer. One study at the Baltimore Johns Hopkins School of Medicine showed that people who were previously sedentary and began exercising for short periods of time the improvement in their health and level of fitness was equal to that of those who exercised for longer. Many people still believe that exercising for less than thirty minutes is not effective but this, and many other studies, have proven this idea to be mistaken.
Exercising for shorter periods can be more motivating and you may be less inclined to avoid it than if you are trying to do longer workouts. it is much easier to keep up this way than to schedule longer sessions then find that you haven't the time or motivation to continue. It takes much less will power to embark on a ten minute workout than a forty five minute workout and many people find this motivates them enough to continue.
Of course, having said that, longer workout periods interspersed with shorter ones is the ideal but don't despair if you can't achieve this all the time. The point is that you do exercise as much as you can fit in and keep your general fitness and health at a much better level than if you don't exercise at all.
One way to ensure that you increase your exercising through small changes in your daily routine is to wear a pedometer. Start by finding out the average number of steps you normally take during the day by wearing it for a few days without trying to increase the amount of steps you take. Once you have a good baseline start increasing your daily steps by walking more. A good number of steps to aim for is 10,000 but this may take you some time to achieve. Wearing a pedometer has been shown to be very effective in increasing the amount of exercise people do. Keep a journal of your achievements and you will be surprised how easy it is to increase the amount of exercise without having to go to the gym! Don't think you have to knock yourself out at the gym to stay fit, you can incorporate these easy exercise ideas into your life and be healthier, less stressed and fit.
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Elliptical exercise trainers are a very popular type of exercise machine as they are easy to use and are low impact so they won't cause any damage to the joints. They provide 'weight bearing' exercise so are very good for maintaining bone density as we age. They are very efficient in burning calories so can help you to lose weight when combined with a good diet. They also provide both aerobic and resistance training so they are also called 'cross trainers' and work both the lower and upper body for a full workout.
In most machines you can adjust the resistance easily so that you can increase the effort needed, and the benefit to your muscles, as you increase in fitness. Elliptical exercise trainers are smaller than treadmills so are often more convenient to have at home as many people do not have sufficient space for a full sized treadmill or other type of exercise equipment. Maintenance of these machines is minimal and running costs are therefore very low.
Different Types of Elliptical Exercise Trainers
You can buy these machines in two types depending on whether the drive operates on the front or the rear. In a rear driven machine the motion feels more like stepping while the motion in a front drive machine will feel more like that of a treadmill. Motorised inclines are included in some of the more expensive models to increase the resistance. All of these machines can be used in forward or backward motion which will give some variety to your workout and help to tone leg muscles. Some models include a pivotting foot plate to give a more comfortable position for your feet.
Some Benefits of Using Elliptical Exercise Trainers
Using an elliptical exercise trainer gives you a low impact workout that tones both the upper and lower body. if you have any joint problems, especially with the knees, these machines won't put any extra strain on them. They give a very good aerobic workout so are very good for help with stress, heart problems and high blood pressure. If you use them to give a vigorous workout they can help to reduce body fat.
What to Look for When Buying an Elliptical Exercise Trainer
- The weight of the fly wheel. A heavier fly wheel will give you a much smoother motion but some cheap models have very light fly wheels which can stick and cause a jerky motion as you apply pressure to overcome the resistance when they stick.
- The number of resistance levels. You will want a good number of resistance levels so that you can increase the intensity of your workout as your fitness level increases.
- Built in programs. The more built in programs the better if you get bored easily!
- Built in heart rate monitor. This is very useful for keeping your heart in the correct zone so that you ensure your workout is effective. Programs can include adjusting the incline, hill runs, interval training etc
- Price. Of course all the above features depend on the price you are willing to pay. It is not really economical to go for the cheapest machine you can find as it won't last very long or give you a satisfactory workout.
Elliptical exercise trainers are rightly popular for the good all round workout they give, which will tone up your muscles, help to keep your hear healthy and help to control your weight. With a little thought before you buy your machine you can make the right choice and be confident you have the right machine for your needs.
Elliptical machine image by teach42
One of the best and easiest ways to keep your body healthy is through home cardio training. This type of training is designed to increase the heart rate to around 80% of your maximum heart rate and to work the large muscle groups in an uninterrupted and regular manner.
Some different types of home cardio exercising include jogging, fast walking, cycling and aerobics. You can also go swimming at your local pool. Cardio training is also considered an aerobic exercise and is easy to do at home without any special equipment.
How will you benefit from home cardio exercise?
1) You will have more energy. With regular cardio training your energy level and endurance will improve considerably as your metabolism is increased during your workout and maintained for some time afterwards..
2) Cardio training is good for maintaining a healthy heart and lungs. Increasing the heart rate during your training will allow your heart to pump more blood with fewer heart beats so more oxygen will be delivered to your lungs. This can help to reduce the likely hood of heart disease and help to reduce the level of cholesterol in your blood.
3) With regular cardio exercise you will have more control over your weight as you will burn more calories both during your training and afterwards.
4) Aerobic exercise is believed to help boost the immune system so you will be less susceptible to virus and bacterial illnesses.
5) Although strength training is needed to increase muscle mass you can improve the benefits of this with regular cardio exercise. A combination of strength and cardio training is ideal for increasing and toning your muscles. Interval training, where you alternate between cardio and strength training during your workout, is perfect as you will work the muscles, allow them to relax while cardio training then work on them again. In this way you get the benefits of both types of exercise.
6) An added bonus of cardio training is that it will make you feel good! This is not just because you know you're doing something good for your body but because during cardio training you'll be releasing those 'feel good' endorphins.
How often should you cardio train?
A good minimum to aim for is thirty minutes three times a week. This has been shown to be the minimum required to achieve all the benefits listed above. It is not a good idea to go above 45 minutes, especially when starting to exercise as you will only exhaust yourself. Gradually build up to longer and more frequent exercising. The important thing is that you get started. You can start by simply walking, jogging or cycling around your neighborhood, eating healthily and making sure you get enough sleep. Once you are making home cardio exercise part of your daily life you can start to increase the intensity and duration.
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If you want to keep fit then sports such as tennis, basketball and soccer are certainly going to help you do this. Not to mention the fact that they are very cheap to play because you only need basic equipment. However the downside is that they aren't very good for those who have problems with their joints and need something more low-impact. This is especially true for older people and those who have just given birth or have had some sort of surgery.
There are many different items of low-impact exercise equipment that can be used to increase your cardiovascular system, muscle strength, balance and such like. Some items of equipment can be pretty expensive whilst others are much more affordable
The rowing machine is the perfect example of equipment that gives your cardio a boost but puts very little weight only your joints. It also helps build the muscles and other tissues that will help to support your joints.
Exercise bikes are great for working out your lower body and cardio system. You are simply moving your legs in a circular motion which means you aren't jolting those joints.
An elliptical trainer has become very popular in recent years yet could never be described as simply a passing fad. They can really help with your coordination and builds up your legs muscles. By using the hand bars you'll be able to work out your upper body too.
The Swiss ball is perhaps the cheapest item of low-impact fitness equipment that you can buy but is also one of the best. A lot of people are now using the Swiss ball to work out in all sorts of different ways. By sitting on the ball and lifting one of both of your feet off the ground you're really using your core muscle to stabilise yourself. You can also use it to do press-ups, sit ups in addition to weight lifting with free weights. Buy some DVDs so that you can follow the different exercises in your own home or you can go to some classes in your local area.
Another low-cost option is the stair stepper. Basically it's a simple machine that you stand on and move the platforms in a stepping motion. This is very good for building up the strength of your knees and ankles without doing any damage to them.
Pilates is quite like yoga but with some differences. These is a machine that can be bought called a Pilates Performer which can help your stretch your muscles whilst making them stronger too. When your body starts to get used to the machine there are some accessories that you can add to make things more difficult. There are also DVDs that you can buy so that you can change your routine now and again.
Whatever reason you have for needing low-impact exercise, it's important that you follow the instruction correctly and make sure you don't overdo anything. Some people get a bit carried away and start to exercise too much. You need to give your body time to adjust to your new exercising and allow your muscles a day or two to repair themselves.
