Can you imagine walking along the beach in you swimsuit with everyone looking at your rippling six pack. All eyes jealously admiring your suntanned, muscular physique.

Ok here’s the truth, “there are no easy ways to build washboard abs”!

But there are some ways that will give you fantastic results (and some that will waste your time).

It seems as if there is a new “Super Fast Power Abdominals” gadget on the market every week. Most of them are totally useless and may do more harm than good. The only thing that will get a workout is your wallet.

Some of them may work for a while but when the novelty wears off, it’s packed in the back of a cupboard, never to be seen again.

They are all limited in what they can do. They only allow you to do a limited number of movements. And then you get the next gadget out! You would need to exercise in a warehouse to get everything in. And that’s just for the abs!

I have even seen for sale, on eBay, with bids, a sun mask to place on your abs so that you will get sun tan where the muscle separation would be. I can imagine all the couch potatoes queuing up for this one.

If you do regular “Sit Up’s” for millions of reps you are very unlikely to build rippling muscles but you will have great endurance. If you do “straight leg sit ups” it is possible that you may damage your lower back due to the strain placed upon it. It may be better to avoid sit ups at all costs. The same with “lying straight leg lifts”.

One of the best exercises for abs is crunches. Lay on your back with your feet on a chair or bench. Curl up your upper body towards your knees. At the top position, hold for a few seconds, while flexing your abs. You will only get a short range of motion with this exercise but it will work wonders.

There are many variations of the crunch. Try doing them with a twist to work the side oblique muscles. Lying on the floor, try doing Jacknife crunches, raising your legs as you crunch, and try to reach past your toes with your hands.

For best results you need to do between 8-15 reps to build abs that will be admired be everyone. And take all sets to total failure and some more.

Some trainers say that in a set of 10 reps the first nine are the warm up and the tenth produces the muscle. I think this can be improved if you think that the one that produces the results is actually number 11!

If you are carrying a layer of extra body fat you will never be able to display a set of washboard abs. Losing that extra few pounds can make all the difference.

Counting every calorie that you eat is not my idea of fun. I like to eat a high protein diet and find it works for me. I enjoy lots of chicken, turkey, beef, milk, and cheese etc, eaten with plenty of healthy salads.

Avoid all processed food and cut down on the carbonated drinks, even the “low cal” ones. You do not need the artificial sweeteners and chemicals.

If you have a sweet tooth and are sometimes tempted to have chocolate it may be better to have a small bar occasionally instead of obsessing about it and then pigging out with dozens of candy bars. Buy fresh fruit and each time you have cravings eat some fruit.

As with any new program it is recommended that you start slowly and build up gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.

This article is provided as entertainment and no responsibility can be taken for loss or injuries incurred during physical exercise. If you have not undertaken any form of exercise for a while, please consult your doctor before starting any new exercise program.

Above all, Have fun and be safe.

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Computer injuries are by definition to Repetitive Strain Injury – RSI. They are not accidents happening in split seconds, creating drama and drawing attention. They creep on us unaware and defenseless and when we become aware of a problem it often takes a long time to figure out the cause. Like bad habits, we tend to be ashamed of them: we feel it was so silly to have let such minor details like the distance of the mouse or keyboard from us develop into such major injuries through repetitiveness. Not knowing how to protect ourselves against RSI, or how to reverse a developing acute problem we postpone taking action until we have no other choice.

Computers and other gadgets are powerful instruments being operated for long hours by people who when reading the Users Guides will find nothing relating to the exposure to Repetitive Strain Injuries and to ways of avoiding those. Unlike medicines where counter-indications show up fast and often dramatically clearly indicating the cause, the slow and subversive nature of the RSI creates an absence of responsibility to the problem. The manufacturer sells the hardware and software and can not be held responsible for the use one makes of them. Employers often do not know of a problem and may not want to be bothered by such “trivial” problems like a distance between employees and their keyboards. External advisors are often asked not to put into their reports matters that may incur costs on the corporation and going to the gym is rarely regarded as a solution for a pain one has developed in the wrist. Physicians will treat the symptoms. They can not be expected to check every patient’s work-station, or trace a shoulder problem all the way back to the use of a certain device.

The nature of the RSI problem and the size of it suggest that the only viable way to address it is to provide computer users (and other gizmo users) with an integral software/content accompanying product of both an ergonomic and protective training nature which is part of the package the user receives when buying/operating the device. Ergonomic instructions should be there for users to consult with, exercises should be available to call upon as training for protection, as training for pain relief and for injury reversal.

One unique solution to this problem has been developed by Desk-Trainer Ltd., a small company from San Rafael, CA and Tel-Aviv. Desk-Trainer has identified the need for an urgent solution/service to fill the void and created a software/content solution it offers as a subscription service over the web and in a corporate version. Their web-site offers advice for office workplace ergonomics as well as desk exercises, office stretches to protect against Repetitive Strain Injuries and to relieve computer injuries. Desk-Trainer is also adapting the content for PDAs and cellular to assist people on the move.
Individuals and corporations looking for ways to reduce the risk of RSI and increase employee productivity, should consider taking a proactive approach to the problem and investigate solutions such as Desk-Trainer as a way to reduce lost productivity and medical claims.

eran@desk-trainer.com
www.desk-trainer.com

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But travel from home doesn’t have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.

Below are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.

. Be realistic. You probably won’t be able to fit in your normal weekly workouts and that’s okay. Shoot for completing at least 50% of your normal regimen.
. Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).
. Scope out local gyms. If you are staying somewhere that doesn’t provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees.
. Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
. Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients.
. Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren’t limited to the standard fares of walking, jogging and fitness machines.
. Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
. Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.
. Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
. Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.

Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.

. Bicep Curl
. Tricep Dip
. Lat Pull Down
. Front Raise
. Push-Up
. Squat
. Abductor lifts
. Adductor splits
. Hamstring Kicks

For detailed instructions for each of the above exercises, visit www.workoutsforyou.com/travel_plan.htm

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This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one’s schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out:

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

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The 5 Rs Principle can help beginning exercisers figure out what exactly goes into an effective workout. Each `R’focuses on an important element of an exercise routine that forces the beginner to look at their workouts in a holistic fashion.

RANGE of motion

Range of motion refers to how the capability of a joint to move through a prescribed set of movements. In order for a beginner to see results, each exercise should be performed from a fully stretched position of the muscle to a fully contracted position. An example: I see a lot of beginners (and people who have been around the gym long enough to know better) load up the EZ-curl bar for preacher curls and perform the exercise only lowering the bar halfway down on the eccentric portion of the exercise. Not only can this cause injury to the bicep muscle, it also doesn’t work the muscle the best way possible and limits the results of the exercise.

You’ll hear the term `range of motion’ often in reference to joint health and mobility. This is no exception in the gym. Your joints are supported by large and small muscles. In order to optimize your joint health, all the muscles surrounding the joints must be worked as well.

RESISTANCE

When you’re just starting to lift weights, how much weight to use is a huge issue. It’s unfortunate that many personal trainers will tell women to use a lighter weight so that they will “tone up” and not get bulky. This is probably the biggest myth in all of weight lifting? women who lift heavy weights will not get bulky. Don’t believe anyone who tells you this! Choose a weight that allows you to complete the exercise without sacrificing proper form but that is heavy enough that you cannot possibly perform another repetition at the end of your prescribed set of repetitions.

REPETITIONS

Another huge variable for beginning exercisers is how many repetitions to perform. Performing certain repetitions will indeed produce highly specific results. In general, low repetitions (3-8) produce greater absolute strength, medium repetitions (10-20) produce anaerobic strength endurance, and high repetitions (20-40) produce aerobic strength endurance.

Now, an ideal beginner routine will probably include sets of medium repetitions, just to allow the exerciser to learn to perform the exercise correctly, with proper form and technique and to allow her to experiment with experiencing muscle fatigue at 12-15 repetitions. As she progresses, she can experiment with different set/rep schemes customized to individual goals.

An important note is that in order to achieve the results desired from performing a certain number of repetitions is that muscular failure must be achieved within the repetition ranges above. Muscular failure means that you can’t possibly push out one more repetition no matter how hard you’re trying to do it.

REST

In general, your body needs between two to four minutes of rest between sets to prepare itself to perform another set at maximum capacity. Adenosine triphosphate (ATP) and phosphocreatine (PC) are used by your muscle cells to contract during a weight lifting exercise. Your body needs time to regenerate these two compounds before it is ready to go again.

Unless you’re trying to develop all-out absolute strength by performing low repetitions with very heavy weight, you’re probably not going to need to wait that long between sets. Most beginners will be working within a medium repetition range and therefore do not need to wait that long between sets. One to two minutes is fine.

RECOVERY

You will not see faster or better results by working the same muscle groups day after day. As important as hard work is, recovery between workouts is even more important. Beginners should work the same muscle groups no more than two times per week, with at least forty- eight hours break between sessions. As an exerciser becomes more advanced, she will probably cut back to working each muscle group once every seven days or so.

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Many analysts say that Winsor Pilates is best for weight loss, fat burning, mental conditioning, and like original Pilates, it offers better health through exercise. Winsor Pilates comes on a DVD, and claims when used 3 days a week can produce results in as short a time as four or five weeks. This seems a somewhat ambitious claim but according to most regular users, Winsor Pilates, does work; with extra benefits to boot.

Winsor Pilates is a low intensity exercise that burns a lot of calories. Because it is low intensity, it can be done by almost anyone in almost any state of health (although as usual, one should check with a doctor before geting started – just in case!)
Joseph Pilates, who devised the Pilates method, focused on breathing and stretching with slow paced movements. Winsor Pilates is a derivation of the Pilates designed by Mari Winsor. It aims to train the “core” or the muscles in the abdomen, back and buttocks. The Winsor method claims that by strengthening one’s core, one can get, as well as physical fitness, mental clarity which allows the mind to work efficiently with the body.

Mari Winsor, the inventor of Winsor Pilates is 54 years old and still has the physique of a 20 year old; she claims this is due to the Winsor Pilates System – her body is lean and flexible, something that can not be said for a lot of people her age.

Mari Winsor made Winsor Pilates for the use of the masses. It makes use of the Pilates method, adapted into a low intensity exercise which as noted earlier can be done by most people, even in the frailest of health. This makes it accessible as well as useful for anyone, even people of poor health, giving the opportunity to improve health without the stricter requirements of other exercise methods.

Some fans of the Winsor method even say it can be used for rehabilitation, although this might be true, it is hardly easy for a person with broken bones to work out only in front of a DVD. If someone wants to use Winsor as part of a rehabilitation program it should be under the supervision of a certified Pilates instructor. This is because, for rehabilitation, Pilates has to be precisely observed, no number of DVD’s can replace an instructor, an instructor assures that one executes the moves correctly and that one is not causing damaging or hurt, in addition, instructors are a good source of answers for most of the questions you’ll have about Pilates. Please though, consult your doctor either, before using Pilates for rehabilitation.

For pregnant women however, Mari Winsor did not, modify the Pilates method to accommodate pregnant women, so care must be taken. During the third trimester, Pilates done lying down should be avoided; this could damage the blood flow to the baby.

All in all, aside from pregnant women and extremely ill people, Winsor Pilates is for everyone. It provides an exercise regime that is gentle on the joints muscles and bones. After the increased focus on abdominal muscles and all-in-one gyms Winsor is a definitely good addition to harder systems that are abandoned becasue they are too difficult or take too long to make improvements.

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Placed under pressure, my physical body responded by ‘heating up’ – my breathing became shallower and faster, my legs began to ache, and beads of sweat erupted over my body, slowing dripping off my face in steady drops onto the floor below. As I reached for a towel to wipe my face and momentarily recover, I realized that I was now experiencing emotional discomfort as well.

As my physical discomfort intensified, so did my emotional discomfort. I experienced feelings of doubt as to whether I could continue with the level of intensity, and feelings of wanting to disconnect and/or quit from the physical discomfort I was experiencing.

In response to being pushed outside of my comfort zone, my two choices or responses to this situation became immediately apparent.

One choice was to ‘back off’ or slow down, and thereby reduce and/or minimize my discomfort. If I took this choice, I knew I could experience returning to a place of physical comfort, where my body ‘cooled’ down and relaxed, and also to a place where my emotions would return to a calmer state.

The other choice I faced was to notice and accept my discomfort, but to decide that I would continue regardless. In this decision I understood I could continue to experience discomfort (for a temporary period), and perhaps even face the possibility that the intensity of discomfort would increase.

To determine my choice, I asked the question: “What is my intent in taking this class? What are the results I’m looking to achieve?”

Is it to experience exercising comfortably – knowing that by not extending or pushing my limits, there was a good possibility that my level of fitness and physical shape would remain unchanged (or be very minimal)?
OR
Is my intention to experience change and growth in terms of my physical fitness and shape, knowing that in order to achieve this I would likely need to push my current physical comfort boundaries?

Relative to my short and long-term goals for the class, (which in this instance was to increase my fitness), making the choice to ‘push’ through my discomfort and persist with that temporarily, was more likely to produce the result I was after.

I decided the ‘uncomfortable’ choice was more in alignment with my intention, so I chose this in preference to remaining ‘comfortable’ throughout the class.

In my opinion, there was no ‘right’ or ‘wrong’ answer faced with the above choices. Rather, simply an awareness of whether the choice made was in alignment with the end result I wished to experience.

So why would you want to step out of your own comfort zone?

When you’re next exercising – be it walking the dog, exercising at home or at the gym – why not ask yourself this question to provide you with the answer.

‘What is my intention by participating in this particular exercise?’

If your own intention is purely for pleasure or recreation, then you may be quite willing to create the experience where your exercise is comfortable and painless.

If however you are looking to produce change at a physical or fitness level, consider the possibility that experiencing some discomfort may be necessary in order for you to achieve these results.

Choosing a state of ‘discomfort’ or ‘comfort’ is not a judgment exercise, simply a choice you make relative to creating an outcome more in alignment with your desired result.

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People tend to think that a flatter stomach means better looks and most people want to look their best. A flat stomach does go beyond looks however; there are medical reasons why people should concentrate on exercises to flatten the stomach. Medical evidence suggests that people that carry extra weight around the stomach tend to be more likely to develop serious medical conditions, including diabetes. The stomach is also the core of the body, this means that the stronger and healthier the core is, the more likely the rest of the body will be as well. Consider a person with back problems, which is a common problem with many people. These people benefit greatly from doing exercises to flatten their stomachs. This will help improve posture and relieve tension in the back as access weight is removed from the center of the body. When a stomach is flat, it also helps the person to walk taller and straighter, giving the person more confidence and improves their overall looks compared to a person that walks hunched over.

Besides looks and health, another reason why exercises to flatten stomach muscles are popular is because they are easy to do. They can be done practically anywhere, in a gym, at home in front of the television or anywhere else. They also do not take equipment to do. While there are plenty of machines and smaller pieces of equipment all geared for flattening a stomach, they are not necessarily needed to get the same results. All a person needs is some room to lie down and the desire to improve their stomach. There are a wide variety of exercises that target this area of the body, so a person can choose which moves will work best for him or her.

Because this type of exercise is so popular, most workout programs, whether on a video watched at home, a health club or any other program a person follows, will include exercises to flatten stomach muscles, because it is so important to keep them strong and also because of the popularity of this type of exercise. Most people are not interested in simply working on their legs or arms or other parts of their bodies unless they are exercising their stomach as well.

Obviously there are many reasons why people want to flatten their stomach and spend a lot of time doing exercises to flatten the stomach. Whether the reason is vanity or health, it is important to remember that like with all things, it will take time to get the desired results and a person must stick to whatever program they are comfortable with until they have the stomach they want. The good news is that stomach muscles respond very well to even a little exercise, with some exercise and a good healthy diet, most people can see results, provided there is no medical reason why they probably won’t succeed.

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Added to the proliferation of tempting food outlets is the busy schedules of people who barely have enough time to meet their family, much more to exercise. There are those who make an effort to lose a few pounds but are hampered by their busy schedules.

One strategy to keep up with a regular exercise despite one’s busy schedule is to buy exercise machines that can be used for a few minutes during one’s free time, anywhere. If you have a busy schedule, what you need is a machine that you can keep in the office or in the house, and which can be easily stored in a small space.

One of the most practical exercise machines is the treadmill. It may cost more than the other exercise machines but it has proven effective to most people who look at exercise with disdain.

Most people dread the times when they have to use their exercise machines because these are either too complicated or a tad difficult to operate. Using treadmills can come naturally for most people because what it requires is the basic walking and running skills, two skills that come naturally among humans.

If you have a tight budget, there are manual treadmills which operate simply by treading or walking on the rubber. For those who have more money to spare, there are electronic treadmills that measure the calories lost, miles traveled and other exercise data. No matter what treadmill you choose, you will definitely be able to recoup such investment in a short time as you will be able to stay on the machine longer than any other exercise machines.
Experts said that high-end treadmills with a motor horsepower of 1.5 or 2.5 continuous duty should be preferred. Also choose treadmills with a longer warranty period for their motor.

You can avoid getting injuries by doing some stretching first before starting out on the treadmill. Begin your treadmill exercise by walking and getting the hang of the machine. Do not try any antics as you can fall off the treadmill if you try running without getting too familiar with the machine. You may be excited when you first get hold of the machine but a 20 minute walk using the treadmill two to three times a week would be a good start. Gradually increase your speed and frequency as you get more comfortable with the machine.

Walking on the treadmill for at least 30 minutes every session will help you lose fat. However, always check with your doctor before doing any exercise routine to make sure you are not aggravating any physical illness.

Other people use their treadmills while watching television or listening to their favorite music. The secret of a successful exercise routine is not just a good exercise machine; you also have to enjoy what you are doing.

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The internet is probably one of the best sources for finding free information. There are hundreds of sites a person will find just by using the search words “free stomach exercises” or similar phrases. These sites will give step-by-step instructions on how to perform a variety of exercises to flatten stomachs. When a person finds several exercises he or she likes, it is simple to print them out and have the paper available when performing the exercise.

Another good source to find free exercises to flatten stomachs is at a library. The library may actually have more information then the internet; it is just not as convenient. A person who takes the time to visit the library can find books on how to flatten their stomach read magazine articles and borrow videos that talk about exercises to flatten stomachs.

One source for finding free exercise to flatten stomachs is the television. If a person can set aside a specific time during the day for exercise, there are many television programs on throughout the day that are exercise related, even channels dedicated just to exercise and health. Many of these shows will focus on flattening stomachs, since this is a primary goal of most people that exercise. This method for finding free exercises to flatten stomachs may be the least convenient and may not be feasible to everyone, but for some people that can find the right program and make it work with their schedule or the ability to record for use at a later time, it may be a good option.

For people that truly need to loose weight around their stomachs for health reasons, doctors are probably the best source for free exercises to flatten stomachs. They will have available many brochures and other material that will help the person in their goal to look and feel better. In addition, a doctor would be a good source for finding out other places to obtain this information.

There are hundreds of sources for finding exercises to flatten stomachs. Some of these sources require a purchase or even an investment. There are also many sources available that offer free exercises to flatten stomach muscles. Just because a person paid for the information does not necessarily make it better. Remember, the best exercise is the exercise that works for the individual, regardless of the source.

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There are many resources for finding exercises that flatten the stomach. The first source many people go to is the internet. From this source all a person has to do is type in “exercises that flatten the stomach” and a variety of sites will come up all in answer to this question. Some sites are paid sites that for a fee the website will give a detailed workout routine and usually eating program all in the hopes of flattening the stomach. Other sites will simply describe various exercises that flatten the stomach. Then there are the sites that sell videos that concentrate on these types of exercises. It may be a bit overwhelming for a person to decide on the best way to achieve their goal. For some people, the paid sites are wonderful since everything is laid out for them and is usually designed specifically for that individual based on their goals and current situation. For others, these types of sites are not an option; in that case the sites that offer free advice can be helpful. The videos are also excellent for people that like to exercise at home and do not want to rely on reading instructions in order to do the exercises correctly.

Besides the internet, there are also resources where are person can find exercises that flatten the stomach. For those that are truly dedicated to this goal, and has the time and money, sometimes a gym or fitness club is the way to go. It is at these places that a person can get one on one help from trainers and have access to different types of equipment all geared at flattening the stomach. This option however is not for everyone. Many people can not afford the membership fees and even if they can, it takes time to travel back and forth from the club, this is time that many people do not have. It may also be inconvenient for people who would have to find babysitters for children while they are working out.

The library is a great and often times overlooked place to find exercises that flatten the stomach. At the library a person has access to many books that are written on this topic along with videos that can be borrowed and magazines that can either be borrowed or read while at the library. Besides the information that can be found at the library, another advantage is that the books and videos are not purchased, so if a person does not like that particular selection, all the person has to do is return it, and try another one without investing large amounts of money to find just the right exercise. When a person does find what they like, they can then buy the video, book or magazine and know that they are getting what they want.

These are just a few sources a person can go to when looking for exercises that flatten the stomach. A person may want to try several different sources and decide which one works best for them given their own circumstance and then remember to follow through in order to achieve their goals.

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Whatever happens, DON’T do it!

People talk about the many benefits of exercise, and indeed, the list seems very long, and it seems to touch pretty much every aspect of our lives. Let’s examine this:

• Increases Energy: I can’t imagine why anyone would want to increase their energy level. As if the world isn’t already too full of caffeinated coffee and energy drink junkies, now we’re being told to try to get MORE energy from exercise.

Don’t do it people! Just try to make it through your long and boring lives with barely enough pep to get from point A to point B, and then drag yourself home every night and plop down on the couch for another brain-draining evening in front of the TV.

• Lowers Your Risk for Heart Disease: Heart Disease?!? Yeah right – this sounds like too many doctors weren’t making enough money, so they came up with a general term that would cover everything from indigestion to breathing hard.

The fact that it kills more people in the United States than any other disease or condition combined is irrelevant. Your heart is in great shape! Keep eating potato chips, hamburgers, and fried shrimp. You’ll be just fine.

• Cranks up Your Metabolism: What IS metabolism anyway? Everyone is talking about it, but I don’t see it around anywhere. If it’s so important to have a fast metabolism in order to burn off bodyfat, wouldn’t someone have come up with a magic pill or special sauce that took care of this issue?

Stay up really late eating ice cream and washing it down with root beer. While your body turns every one of those calories into bodyfat, you can catch an infommercial that is sure to be selling “The Metabolism Master Blaster”!

• Helps You Lose Weight: Oh sure – here is another example of mass hysteria. If exercise is so good at making people lose weight, why is it that America is fatter today than it has ever been, even though there is a gym on every corner?

Seriously, being fat HAS to be healthy, or else everyone wouldn’t be doing it! Go ask the owner of any fast food restaurant if they think that people are truly concerned about losing weight.

• Increases Self-Esteem: This must be why anti-depressant drugs are so rampant in our society today. Half of our teenagers are on Valium, and the other half have ADD. Marriages are breaking up left and right over emotional conflicts, and psychologists get paid big dollars to assure people that they are “OK”.

Besides, overweight people must already have great self-esteem, because they are able to hide in their homes dying of bad health instead of feeling the need to go “be healthy” with the rest of the world.

So, in conclusion, I think we have demonstrated that there is a perfectly acceptable way to use logic to convince ourselves that we don’t need to exercise. Let the members of the Health and Fitness industry keep selling their wares, putting together new products and facilities, and generally wasting their lives away.

The rest of us are smart and we will boycott this thing called “Exercise”. As our stomachs grow larger, our backsides get bigger, and our clothes get smaller, we can take solace in the fact that we didn’t get swept up by that whole “Health Craze”!

Hey – pass the chocolate cake covered in caramel and whip cream! I want a third piece of that while my french fries deep-fry for another five minutes and I catch the end of some completely unrealistic reality show!

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First and foremost, you need to make sure that the trainer you choose holds a current, nationally accredited certification in the fitness field. Some of the certification organizations that require a good, solid minimum knowledge base to earn their certification are the “ISSA” (International Sports Sciences Association), the “ACSM” (American Collage of Sports Medicine), the “NSCA” (National Strength and Conditioning Association), and on a somewhat lesser level, but still an acceptable certification is the “ACE” (American Council on Exercise). Some others like the “NAFC” (National Association for Fitness Certification) or the “NFPT” (National Federation of Professional Trainers) are a lot less strict for their certification requirements.

While it is very important that the fitness trainer you choose holds one of the better certifications, it is certainly not the only thing to look for when choosing a trainer. There are a few other things you will want to be sure of to ensure your satisfaction.

One thing to look for is whether or not your fitness trainer has a plan to suit your individual needs. Some trainers get caught in a rut and train their clients with a “one size fits all” approach to exercise and while this may be alright for the raw beginner for the purpose of general muscle and connective tissue adaptation, they need to be able to branch out and have a vision of how to customize exercise routines that are best for your needs. In other words, what do they see possible for you. You might ask the trainer; what kind of a plan do you see for me and how will it benefit me?

Another point to consider is whether your fitness trainer can be objective about your training. Your trainer should always consider your needs during each training session. Sometimes the trainer may need to alter your exercise routine due to an injury or simply because you’ve had a hard day and do not have the energy you usually have. You might ask the trainer; how do you assess me each day before my session.

One of the most important things, of course, is whether you and your fitness trainer have matching personality’s or simply put, you must get along with each other and you must feel comfortable with your trainer or it will be hard to work with him/her. You need to understand what your trainer is trying to do and so your trainer needs to give clear, detailed instructions. Your fitness trainer should be open to what you have to say and be able to listen to and respond to your concerns.

If you have made the decision to invest your time and money into an exercise lifestyle, and you are enlisting the help of a fitness professional, make sure you choose one who you know will give you everything you need to give you the results you want in a safe, enjoyable way.

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Okay, now that you’ve answered the question of why you are exercising to begin with, you are now ready to ask yourself what type of exercise program you will need to get involved with in order to accomplish that goal.

If you answered “aerobics”, “weight training”, “yoga”, “flexibility exercises”, “martial arts”, or pretty much any other form of exercise that you can imagine, then congratulations are in order! You’ve just answered the question, “What the heck is an exercise modality”?

Simply put, an exercise modality is a system or form of exercise that is designed to elicit a very specific response from the body of the individual who is engaging in the exercise. In the case of aerobics, most people are trying to get their body to shed excess bodyfat and to increase their level of cardiovascular endurance. Weight or resistance training exercisers are usually trying to grow or tone their muscles to make them stronger, bigger, or more attractive. People who practice Yoga are usually after a stronger mind/body connection in order to gain more energy or awareness.

The possibilities are endless. There are so many exercise modalities out there that even trying to name them all would be a waste of time. Even as this article is written, and even as you – the reader – take in its information, someone somewhere is probably coming up with a new “exercise modality”.

So why even try to learn them? Why should you care about exercise modalities? Simply put, because you need to practice them!

No, that doesn’t mean that you have to be able to run a marathon, bench press 400 lbs, balance on your pinky toe, and dance a jig all at the same time…

The point is not that you have to become proficient in any specific exercise modality. You do need to learn about different types of training, though. No matter how effective your present exercise program is, one of two things is either already happening, or is going to happen eventually:

1) Your body is adapting to the stimulus provided by your chosen exercise modality, and you are not seeing the same results from it that you saw in the beginning.

2) The exercise modality that you have chosen is lacking in one or more of the measurements of good health: strength, cardiovascular conditioning, flexibility, agility, balance, tensile strength of bones, tendons, and ligaments, basic survival skills such as starting and limit strength, swimming capabilities, or a heightened level of neuromuscular coordination.

As you can see, simply being able to run through a circuit of weight machines at the gym and then jumping into an aerobics class is not sufficient for a level of health and fitness that is both complete, as well as sustainable over the long-term.

Despite what you may think, there will never be a time in your life when it is appropriate or healthy for you to “back off” and give up on exercise or proper nutrition. From today until the day when you leave this Earth, you will need the high quality of life that is provided by the proper level of health and fitness.

In order to ensure that your health and fitness program does not allow your body to adapt to a certain stimulus, as well as to ensure that your program includes activity in each of the measurable levels of health and fitness, you must practice different exercise modalities on a regular basis.

Don’t scoff at Pilates because you think it is for wimps. Those of you in the aerobics room don’t look at the weight lifters as if they are a bunch of cavemen who know nothing about true fitness. Those of you in the Yoga frame of mind, open up your mind to the fact that Yoga alone is not going to maintain your level of health and your quality of life from now until the end. Martial artists – step out of the Dojo and pick up some dumbbells or balance on an exercise ball once in awhile.

There is no single exercise modality that is perfect for everyone, all the time. Yes, there are certain modalities that work better for certain people, but that doesn’t mean that you should never check out new activities and experiences.

Close-mindedness has never resulted in positive results in the entire history of our planet. It’s not going to start now. Open your mind to new possibilities and you will open yourself to new experiences and a higher quality of life itself.

Who knows? You might even enjoy it!

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We have learned from exercise research that the number one reason a long-term exerciser continues with an active lifestyle is to achieve fitness and maintain health. This is an expected response because health and fitness have always been the most frequently sighted response to exercise. Here are the ten motivating factors that keep people exercising for the long-term and not just short-term goals: 1) feelings of well being, 2) increased energy and vitality, 3) enjoyment of activity, 4) better sleep, 5) being more alert 6) look good, 7) stress reduction, maintain body weight 9) maintain health 10) fear of being over-weight. Now who wouldn’t want to experience any of these benefits? One thing I want to point out is that appearance or feeling better and weight management were not the most important motivators for long-term exercisers.

Long-term exercisers make exercise a priority. This characteristic is very important to appreciate if you are going to be successful in adopting and maintaining a fitness routine. Priority was the only influential strategy long-term exercisers acknowledged. If you make exercise a priority in your life, you will have a better chance of staying with your program for the long-term.

How do you go from being unmotivated and too busy, to being physically active? We’ve seen from long-term exercisers they have empowered themselves to examine their daily and weekly schedules in an effort to make time for exercise. Physical activity is a priority to them. For you to be successful you must make exercise a priority.

Get started by choosing an activity that you enjoy. Focus on being physically fit instead of focusing on your physical appearance. Do not make your focus physical appearance, but rather on being physically fit. Think in terms of long-term goals of being healthy and fit instead of short-term results of needing to lose 10 pounds before summer arrives. You can start with moderate activity but aspire to achieve greater fitness through vigorous activities.

Remember, nothing was more powerful for long-term exercisers than the positive feelings they got from being physically fit. These feelings were not immediate, but after several weeks they were worth waiting for. The positive feelings created a strong incentive to keep exercising. Positive feelings to anticipate and appreciate are increased energy, overall feeling of well-being, feeling of accomplishment because you committed to exercise, and sleeping better. There is also a feeling of confidence when you make a goal, schedule it as priority, take the actions and follow through to that goal.

Resolve to be physically fit, making physical activity a priority. Develop a goal of exercise, make it a priority and be committed to your goal. This will help exercise become a lifestyle in your life. Persist long-term and reap all the positive feelings that come from being regularly active. You will enjoy it. Get started now! For more information and tips on keeping exercise a priority in your life, go to http://www.easyexercisetips.com

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Many women worry that weight training will make them muscular and bulky like a mans; yet you must keep in mind that men and women have different muscular structures, therefore weight training will not develop big muscles on women, just toned muscles. Not only is weight training a routine that makes you strong, it is a routine that trains the body to build muscle instead of fat, takes stress off key areas of the body such as the lower back, making you less prone to injury in that area. Since high blood pressure or hypertension is a big concern with those who are obese, it is welcome news that weight training decreases your resting blood pressure. Weight training has also been proven to increase your blood level of HDL cholesterol, which is commonly referred to as good cholesterol. Overall health is definitely improved through weight training.

It is best to start with a plan, which may be joining a gym where you can regularly go to get a full workout, or purchasing a home workout system that uses resistance instead of weights but produces similar results. You must assess what type of person you are, and make the appropriate decision from there. If you like the idea of going out somewhere daily for your workout, welcoming the change of scenery and benefiting from the comradery of others who are also training, then you may want to opt for a gym membership. However, if you know you are the type that enjoys working alone and will not work out unless its in the convenience of your home where you do not have to get dressed and go out, then the home gym system option is for you. Only you can make this assessment of yourself. Some popular home gym systems include CrossBarTM and BowFlexTM. Many quality home workout systems exist, but of course none work when not used, so be sure that you remain focused and dedicated to your plan.

Whatever exercise plan you choose, it is best to exercise first thing in the morning, every morning. Our bodies were made to be active daily, and when exercise is performed in the morning, people are more successful at exercising consistently. Make your exercise as enjoyable as possible. Consider utilizing music, a book on tape, or watching television during your workout, depending on the type and location of your workout. If you’re a walker for example, you may want to get a good CD player to listen to music or books on tape. If you’re exercising inside, you may want to setup a television set or a stereo so that you can watch or listen while exercising. Whatever you do, make your exercise experience one you look forward to each day.

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For fitness minded folks, we could do worse than to follow the “hour-a-day” prescription outlined by the Surgeon General’s Healthy People Report. It’s just a guideline, of course and, as you already know, any amount of activity packed into your busy schedule is going to earn you healthy rewards. But there are plenty of other reasons to exercise.

“If people exercised only moderately,” says Janet Kneiss, Physical Therapist, “there would be far less incidence of injury. The 15 or so people I see daily, who come in with back and neck problems, usually don’t want to exercise, they want a quick fix.”

The solution as she sees it?

“I think, if people could just reframe the idea of it [exercise] being so much work and focus more on the enjoyment of doing it, they would find the experience more positive.”

So, if exercise alone can keep you injury and disease free, how do you keep it from being just another thing “to-do?” Here are a couple ideas:

Do something you enjoy: This sounds incredibly simple, but it’s worth mentioning. As we’ve already said, most seasoned fitness fanatics as well as neophytes will be the first to tell you: if you do something you enjoy, you will stick to it. What do you like to do? Walk? Run? Spin the treadmill while watching the tube? Or how about branching out and trying something unique and different like kick-boxing or martial arts? It’s a great idea to add variety; it will keep your exercise fresh and interesting.

Mix it up! Speaking of variety, you can also mix up your routine. For example: try splitting up your exercise sessions. If you take a half-hour walk in the morning, take a half-hour to stretch or resistance train in the afternoon. Just adding a bit of variety could spice things up and keep you motivated.

Make an appointment with yourself. Make the commitment to exercise by making an appointment with yourself. Write it on your calendar. If you’ve never exercised before, start slow [10-15 minutes] then build up. Begin exercising three times a week, then slowly build up your time and your frequency. If you love to exercise, try listening to your bio-rhythms. If you can, schedule exercise during peak energy periods.

Strive for your personal best. A friend e-mailed to tell me he was gearing up for another 5K relay race. I wasn’t surprised. When he was 40, never having run before and not having “runners genetics” as he puts it, he decided at 15 pounds overweight and asthmatic, he was going to run. He made up his mind. For a year he trained, dropped the weight and signed up. His first goal was simply to finish. Did he do it: you bet. Did he work through an asthma attack to get across the finish line? He did, but he kept going. Now, he continues to train and improve his time with each race. His secret, he tells me: enjoy the journey, live in the moment, and focus on your personal best.

“So, Laura, what’s the take home message?” you ask. Never mind what everyone else is doing. Stay focused on you, doing what you enjoy and what is fun and exciting for you. Learn everything you can about health and fitness. Then, do the best you can. In so doing, you will be an inspiration for others. To summarize: A quote from one of my favorite inspirational writers Dr. Wayne Dyer, who says: “I don’t want to be better than anybody, I just want to be better than I was yesterday.”

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Nordic walking evolved from evolved from another type of exercise more commonly known as ski-striding, which was an off-season activity that enabled people to become more accustomed to the skis. This was first popularized as a year-round activity in Finland by cross-country skiers for off-season training — known to be the most fit athletes in the world. It was from this place where Nordic walking was aptly coined — although in Finland, this sport is referred to as sauvakävely, or “pole walking”. Although initially this fitness regimen did not spread so quickly — with it first being promoted in 1980 until the first official Nordic walker ski poles were introduced to the public in 1997 — it has soon become the fastest growing recreational fitness sports in the world. By the end of 2005, the estimated number of Nordic walkers has been pegged at a whopping 5 million people.

How has Nordic walking received such a level of attention? By making the upper body do its work as well as the lower, it has taken a step towards ordinary fitness walking or running to a new level — enabling the body to burn up to 50% more calories without having to walk faster or longer.

Nordic walking includes several other benefits, such as:

1. Heart rate is about 13% or 5-17 beats higher than regular walking
2. Poles help traction on slippery surfaces, thus becoming a safety factor
3. Burns about 400 calories per hour, beating regular walking which only burns about 280 calories
4. Increased overall endurance
5. Aids in climbing hills and other elevated areas more easily
6. Improved balance and stability
7. Less stress applied on back and lower joints, thus lessening chances of injury
8. Lateral mobility of neck and spine is increased significantly, thus releasing muscle tension in these specific regions

Nordic walking, with the specific modified poles, is proving to be an overall bodily workout that caters to people of all levels, whether it’s for rehabilitation or relaxing, weight management or increasing aerobic capacity, up to Nordic walking as a physical challenge. Of course, it is important to choose not just any poles for any Nordic walking activity. Here are some tips to choosing the best Nordic poles for your specific needs.

1. It must be sturdy and light enough to be able to bring anywhere.
2. The grips should be comfortable and interchangeable.
3. Asphalt paws are more efficient at absorbing shock and gripping.
4. Straps must be specifically designed allowing for easier transfer of power and weight.
When deciding the height or length of these poles, the elbows are just perpendicular to the poles when held by the grip with the tip on the ground.

Nordic walking will need some getting used to, therefore specific training is advised. With Nordic walking gaining more and more walkers every day, looking for an instructor is not hard to find. There is an organization on this sport called International Nordic Walking Association which aims to unite all Nordic walkers out there. If your country is a participant, you can probably find a Nordic walking session somewhere. Otherwise, why don’t you go and pioneer Nordic walking in your city.

Nordic walking seems to be something that will very well take over the world with its ski poles and a promise of overall body fitness. It just might be the next big thing — showing no signs of going away soon.

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I’m one of those people who sweat profusely. By the time I am done my body and my gym clothes are soaked. This means I am draining some serious fluids, which is not a problem as long as I adequately replace them, and I monitor any abnormal physical symptoms.

Heat related illnesses are usually due to people ignoring the warning symptoms. They include weakness, dizziness, headaches, muscle cramps and nausea. This means you need to be aware of your mental state. What appears to be fatigue can progress to unconsciousness.

So I have been doing my research and have come up with a list of valuable suggestions to make certain you summer outdoor workouts are healthy and rewarding:

Stay Hydrated

Even in cooler temperatures, there is a tendency not to adequately replace expended body fluids. In the summer it is an absolute necessity. It is important to drink water or sports beverages before and after your workout. If you are engaging in extended outdoor exercise (running, walking, bicycling), replace fluids periodically. For runners, consider a hydration pack. If you do not maintain your fluid levels you risk circulatory failure.

If you are exercising for an hour or less, water is sufficient. Longer than an hour and you need to replace carbohydrates. Warmer weather metabolizes these substances faster. Consider one of the popular sports drinks that contain carbs.

Time of Day

When they are predicting some scourging weather, schedule your workout early in the morning or later in the evening. Avoid the mid-day heat and humidity. Workout indoors if that is the only time you have to exercise

Humidity

Be aware of the relative humidity. The body responds to overheating by the evaporation of moisture through perspiration. When the humidity is high, the air is less capable of evaporating excess moisture. Consequently your natural cooling mechanism is compromised. Monitor your vitals. If you start to feel light headed, or you feel completely drain, immediately stop, find a place to cool off and once again replace those vital fluids.

Cool Clothing

No, I am not talking about the latest fashions. When exercising in heat you do not want clothing that will retain heat. That includes cotton apparel. Go for synthetic breathable fabrics that release moisture from your body and allow efficient airflow. Hats are good for preventing the sun from heating up the blood vessels lining your scalp. But remove the hat occasionally to let the heat escape.
Problems of Pollution

Due to some misguided political policies and our desire to drive gas-guzzling vehicles, the air quality in urban environments in the summer often sucks. During days when there are orange, red or even purple alerts it is best to limit your outdoor activities. And air pollution is not limited to just cities. For example, the air quality in the mountains of North Carolina during the summer can be equivalent to the air in Los Angeles. The trees are actually dying in the high altitudes. Furthermore, the air quality in a number of our national parks and beaches can be potentially hazardous during the summer months. Excessive physical exertion in areas of poor air quality can be detrimental to your health.

The summer offers an incredible opportunity to enjoy the beauty of nature while you exercise. A walk or run on a tree-lined trail or sandy beach surely beats the congestion of a health club. But when it heats up outside use common sense and caution. And if those dog days of summer start barking consider heading indoors.

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The first time I heard about this was an in article about Clive (Iron Fist) Myers. It was one of his favourite routines.

The idea is very easy to put into practise and will help build stamina, strength and energy. All you need is a deck of cards and some space to exercise. You could do this routine while on vacation if you want to maintain peak fitness.

First you need to decide on 3 exercises to do 1. Chest 2. Legs 3. Abdominals.
1. push ups.
2. Free standing squats.
3. Crunches.

Each exercise will be done in strict form with no cheating.

For the push ups, start in the low position and push up with slow steady motion until the top of the movement and then slowly lower back down under control. Breathe in as you go down and in as you push back up. This is one rep.

Free standing squats, fold your arms across your chest and perform deep knee bends slowly, under full control. At the bottom of the movement push with your thighs and come back to the top position. Breathe in as you go down and out as you come up.

Crunches, start by lying on your back on the floor with your feet on a bench or chair. Hold your hands beside your head (NOT BEHIND). Raise your upper body from the floor as high as you can. Breathe out as you raise and in as you lower your upper body. Do not hold you hands behind your head and pull as this will put excessive strain on your neck.

Now take the deck of cards including the jokers. Give it a good shuffle and turn over the top card. Whatever the value of this card is the number of reps for the exercise. Face card values
Jack 11
Queen 12
King 13
Ace 14
Joker 15
With each card you turn over, do that amount of reps for the exercise, and then turn the next card over and move onto the next exercise.

When you are starting you may be unable to do a full deck of cards. No problem. Start with the number cards up to the eight. Add one more card at the beginning of each workout until you can use the full deck.

Make sure to breathe regularly as you perform these exercises and do not hold your breath at any time.

Shuffle the deck of cards each time you work out as the will randomize the number of each exercise.
You can change the exercises if you are unable to do the ones recommended. There are a multitude of variations on free standing exercises that can be performed with little or no equipment. If you do change the exercises try to do one upper, one middle and one lower body exercise.

The main idea is that you move from one exercise to the next as quickly as possible to keep up your heart rate and build up aerobic endurance.

When you have done this routine for a while you will be able to complete this workout in 20 minutes. If you want to you could add another deck of cards or two.

I recommend that you do this routine every other day to improve your health. There is no reason why it could not be done daily if you wanted to.

The purpose of this workout or any other fitness program you undertake is to make you fitter and healthier. If you start to feel unwell or have any pain while working out, slow down and listen to your body.

As with any new program it is recommended that you start slowly and build up gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.

This article is provided as entertainment and no responsibility can be taken for loss or injuries incurred during physical exercise. If you have not undertaken any form of exercise for a while, please consult your doctor before starting any new exercise program.

Fitness is not a competition with anyone else. It is just for you, so find what you enjoy and go have some fun.

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I understand that buying gym memberships and large pieces of fitness equipment is downright unaffordable to much of the population – especially when that membership looses itself in the back of your wallet or that high-tech treadmill is being used as the most expensive clothes rack your basement has ever seen.

When I became a certified personal trainer I soon learned after talking to clients, and seeing them come to the gym for a while only to suddenly disappear, that the key to a successful fitness program is fun! That’s right exercise should be fun. I mean who ever said it should be a boring, tedious vacuum of your valuable time?

For some reason fitness has negative connotations for many new clients that I’ve met recently. I hear “exercise is just too boring” and “if I exercise I’ll have no social life” all the time when I meet new clients. The fact is that we all lead very busy lives and exercise is often figured into it as an afterthought behind work, family, social outings and even poker night. So let’s face it if exercise is just another leisure activity on your weekly schedule it has to be something you’ll look forward to or you simply won’t stick to it. That’s why I encourage everyone who visits my website, fitnessgear101.com, to switch up the word ‘exercise’ for ‘leisure activity’. After all, you would be certain to pen a social outing with your girlfriends into your daily planner, so why not get the girls together and go to a spin class or on a power walk?

In this day and age, fitness takes up on average an hour, 4-days a week of the average person’s time. So basically it has to be fun or people simply won’t put in that extra hour. The good news is that entertaining workouts have hit the fitness scene in a big way this year. Many are largely dance-inspired – including belly dancing, cardio strip, pole dancing and salsa dance workouts.

I tried a pole dancing-strip cardio workout with a few of my girlfriends a couple weeks ago, and trust me it had me laughing so hard, that alone gave my abdominal muscles a workout. We started with pole dancing – which is far more challenging than it looks. Believe me, it takes a large amount of upper body strength to keep yourself suspended from a pole, and swinging yourself around it is reasonably cardiovascular. The cardio strip was more like the sweaty high-intensity cardio workouts that I’m used to. The workout mimicked exotic dance movements, so the hip thrusts, kicks and abdominal twisting works parts of your body you didn’t know existed.

See, there’s absolutely no reason why fitness can’t be fun. Start by searching your local community centers and gyms for an activity that you really enjoy. Try tango lessons with your significant other, a bonding session of mother/baby yoga, a high-octane cardio kickboxing session with your best friend – all followed by a healthy lunch. By turning simple daily activities into something more rewarding, you get your fun social gathering and your workout in too!

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For simplicity, we call it a walking belt but our terminology does not limit the type of exercise that you can do. There are different grades of walking belts and they can vary widely in terms of quality and price depending upon the type of construction. Most walking belts are made with two different types of materials that are formed together to form the finished product you see. Most people assume the belt’s top coat is rubber but most today have a PVC top coat. PVC tends to hold up better under a wide range of shoes and applications and due to its strength, many people are fooled into thinking that their belt is OK when the backing is completely worn out.

The backing of the belt is the most important area. The most popular backing materials are monofilament, polyester, cotton, and urethane. Of these backings, the softer the material the less noise the belt will make. So a cotton backed belt will be much quieter than a urethane belt. The trade off is that the softer the material and the less noisy the belt the quicker the belt tends to wear out. Many companies over the last 20 years that once used cotton have now switched over to a polyester blend. The main advantage is that the belt is still rather quiet but it is more heat resistant and is tougher over the long run in its ability to withstand wear.

A backing that is growing in popularity is monofilament. This uses a single type of fiber. Since it uses synthetic materials, it tends to be more heat resistant and can be formed more easily to a rougher backing that will have less surface contact with the deck. The reason this is important is that less contact area will result in less friction which puts far less strain on the motor and controller. The drawback to a monofilament belt is that it noisier than either cotton or polyester backing. Another drawback is that since it is a single fiber, it tends to have less tensile strength than woven or urethane fibers.

The most expensive backing is urethane. It also tends to be the noisiest but if you maintain a urethane backing properly, we’ve seen them last over 10 years in a light commercial setting. It is a very durable material that has the best ability to withstand the rigors of heavy use and the heat buildup that is normally associated with club use.

There is much confusion about layers of a walking belt. Most companies advertise a 2 ply belt but some claim as many as 4 plies. The confusion arises because more layers is not necessarily a better thing. As HealthRider found out several years ago, a very thick belt can be a disaster. HealthRider took a standard 2 ply belt and then glued a layer of carpeted neoprene to the top of a standard belt. The result was a 3 ply (or 4 ply depending upon how you interpret the final addition to the belt) which now had a nice insulation layer of neoprene that did an incredible job of holding in heat and emphasized the potential problem of using a multi-layered belt. Even in a residential setting, the HealthRider belts simply fell apart from the wide variance in heat they experienced. Fortunately for the consuming public HealthRider stopped using these belts a few years ago.

Other companies will advertise an orthopedic belt that has either additional layers or a thicker top layer that helps cushion the foot fall. Once again, our big problem with these belts is heat problems and the fact that many of these belts can weigh as much as 3 to 4 times as much as a regular 2 ply belt. The heavier the belt, the harder the drive system has to work to keep moving the belt around. Combine that with the heat problems inherent in a thicker belt – remember, its’ better insulated – and you can quickly see why we aren’t big fans of the orthopedic belts.

If you are choosing a new treadmill pay attention to the walking belt. It is the heart of a treadmill despite popular opinion naming another part. If you already have a treadmill, maintain your belt and keep it clean and your treadmill will thank you for it in the long run.

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If you already exercise and find you’re approaching your daily workout with excessive fatigue and lack of motivation, see your doctor and have your iron level checked. Your doctor can do a blood test called a ferreting level which measures your body’s stores of iron. Aerobic exercise can cause slow depletion of iron levels with iron being lost through sweating and through leakage of small amounts into the gut with sustained movements. Plus, it’s not uncommon for women of child bearing age to be iron deficient. If you’re iron deficient, iron supplementation may make all the difference in your energy levels and your attitude towards exercise.

Too tired to exercise: Exercise when you awaken in the morning

If you feel tired and less motivated to exercise in the evening, try setting your alarm thirty minutes early and get your exercise session out of the way before the day starts. An early morning exercise session can help to energize and motivate you for the rest of the day. Plus, you can look forward to an evening of relaxation knowing you’ve accomplished your goal. This can be a simple solution to the problem of being too tired to work out.

Too tired to exercise: Do it anyway

Sometimes the best cure for fatigue is a vigorous exercise session. Have you ever noticed how you can walk into the health club exhausted but after thirty minutes of motion you feel energized and invigorated? There’s nothing like exercise to get your blood flowing and zap fatigue. If it’s difficult for you to get motivated to make that trip to the club, promise yourself a small reward after you finish your session if you follow through. Just make sure it’s not a jelly donut!

Too tired to exercise: Lighten up your workout

On nights that you’re too tired to work out, follow a lighter, less rigorous routine. To motivate yourself to take the first step, tell yourself you’ll only exercise for ten minutes. After ten minutes have elapsed chances are you’ll feel so invigorated that you’ll want to keep going.

Too tired to exercise: Change your exercise format

If you feel fatigued with a lack of motivation towards exercise on a particular evening, change your workout entirely and substitute something fun. Instead of walking thirty minutes on the treadmill at the club, take your dog for a brisk walk or do thirty minutes of stretches while you watch your favorite T.V. show. You can get back on schedule the next time you exercise and the variety will be good for you both physically and mentally.

Give these tips a try and soon you’ll no longer need the old excuse of being too tired to work out. Plus, you’ll look and feel like a new person

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In fact, there are people who find time to manage and endorse the advantages of physical fitness just so they can prove to the world what a physically fit person can look like.

It is for this reason that most people contend that fitness models are one of the healthiest and most appealing people in the world. They embody the perfect concept of a physically fit person. Fitness models are, indeed, the epitome of health, life, vigor, and real beauty.

In reality, virtually everyone who has the capability to move can exercise to some degree; and everyone who is capable of projecting the benefits of exercise and physical fitness can be a fitness model.

Therefore, if you think that you have what it takes to be a fitness model, here are some tips on how to be come one.

1. Deviate from the common notion of everybody that fitness is just a matter of the body figure.

The problem with the society today is that people tend to admire and look up to females who are thin and sexy and to males have brawny, muscular biceps, triceps, and wonderful abs.

The upshot is that people tend to exert so much effort in exercise not because they want to be healthy and fit but because they want to like the fitness models that they usually see in TV, posters, and magazines.

To be a fitness model, you should start working your way to a healthier you and not just a sexier, physically attractive person that you want to be.

After all, being a fitness model does not necessarily mean you have to have a “fashion-model” body size.

2. Believe in the saying, “You are what you eat.”

If you want to be a fitness model, you have to believe on the fact that our body shows what kinds of food we eat. Your body will also depict the kind of physical activities that you have in life.

Hence, if you do not conform to this belief, chances are, you will find it hard to be a fitness model, and to inform the people what it is like to be physically fit.

3. Live a healthy lifestyle

Genes play big roles in a person’s health. But these do not certainly influence what you will eat at breakfast, lunch, or dinner, and the kind of activity that you will engage in.

Hence, if your lifestyle will not be healthy, chances are, you can never be a fitness model.

4. Have a “positive self image”

In order to be a fitness model, you have to incorporate positive body image in your life. This means that you should love your body in spite of what is happening in the environment or the occurrences in your life.

You should never wish for a body that you know it is not yours. Do not burden yourself into thinking that life could have been better if you only have thinner thighs or beautiful abs.

Through positive self-image, you are able to gain respect for yourself, which in turn generates other s to respect you and admire you.

The key point here is that, being a fitness model is not all about vanity and physical attributes alone. What matters most is the beauty of being physically fit and healthy that radiates from your body as it exudes the glow of health.

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Inquiring minds want to know, so how exactly will daily exercise
impact your health and well-being? Regular physical activity
positively affects not only your body but also your mind. That’s right:
Exercise simultaneously improves your physical, your emotional
and your psychological health. In fact, it’s a triple-threat combatant
against the physical and mental disorders Americans most often
face: heart disease, diabetes, stroke, stress, anxiety and
depression, just to name a few.

When industry experts stand in staunch agreement, you know it’s
time to focus your attention on their advice and take their
concurring counsel to heart. To that end, consider daily exercise’s
benefits as purported by three of the leading medical sources: the
American Heart Association, the Surgeon General’s Report on
Exercise and Fitness Management magazine.

The American Heart Association (AHA) lists a reduction in the risk
of heart disease at the top of its daily physical activity benefit list.
Exercise improves circulation throughout the body and lowers
cholesterol, thereby decreasing the likelihood of a heart attack or
stroke. The AHA also touts exercise’s ability to counteract the health
problems plaguing today’s young people: obesity, high blood
pressure, high cholesterol and poor lifestyle habits. In so doing, it
prevents the conditions that lead to heart attacks and strokes later
in life.

The U.S. Surgeon General, while echoing the AHA’s claims,
narrows down physical activity’s benefits into specific categories.
Overall, he maintains that exercise reduces one’s risk of dying
prematurely, but explicitly mentions a reduction in heart disease,
diabetes, high blood pressure, colon cancer, depression and
anxiety and obesity among its lifesaving advantages. According to
the U.S. Surgeon General, healthier bones muscles and joints as
well as improved psychological well-being are some of the other
benefits regular exercisers enjoy.

In an article entitled ¡°The Psychological Benefits of Your Exercise
Program,¡± Fitness Management magazine further details physical
activity’s favorable effects on emotional and mental health. In
particular, the article cites the following psychological advantages
of exercise: 1) It reduces feelings of anxiety, worry, self-doubt and
uncertainty about the future; 2) It lower stress levels and the
accompanying physical complaints, such as headaches and
muscle tension; 3) It energizes, thereby enhancing one’s mood; 4)
It improves sleep quality; and 5) It improves one’s self-image and -
confidence by keeping weight down and elevating mood.

So, while an apple a day is still sound advice, it seems exercising
every day is the new and improved ticket to keeping the doctor
away.

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