Walking for Your Health

Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:

* reduce high cholesterol and improve blood lipid profile
* reduce body fat
* enhance mental well being
* increase bone density, hence helping to prevent osteoporosis
* reduce the risk of cancer of the colon
* reduce the risk of non insulin dependant diabetes
* help to control body weight
* help osteoarthritis
* help flexibility and co-ordination hence reducing the risk of falls

Although walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn't burn lots of calories and only bring small increase in metabolism. In fact, you will have to walk for hours everyday if you want to burn fat! High intensity cardiovascular or aerobic exercise 2-3 times a week will be much more effective in burning off the excess body fat or losing weight.

Walking is more effective if maintaining or controlling your body weight. Walking at a faster pace can help improving cardiovascular function and fitness level, while walking at a slower pace can help building up endurance because of longer exercise time. In this case, speed and distance does matter. The faster and the further a person walks, the more calories he will use.

So, what to do now? Depends on your goals, if you want to lose weight and love walking, you can combine them together in your exercise schedule, 2-3 times a week for high intensity cardio or aerobic exercise and 2-3 times a week walking with your family, and make sure be free one or two days. If you want to reduce risk of diseases or maintaining body weight / health, walking 2-3 times a week will help.

Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine. But many people don't exercise regularly, which puts them at risk for heart disease, accidents or injuries, and other health concerns. There are many reasons people give why they don't exercise more. It's boring, it's too difficult, they don't have enough time or they'd rather be doing other things. Some people aren't sure how to exercise and they are uncomfortable going to a fitness center to work with a trainer. But with a good treadmill and a workout routine that fits your needs, exercise can be enjoyable, convenient and beneficial.

A treadmill is a perfect choice in exercise equipment for many people. It allows you to walk or run in the security and privacy of your own home. Unlike weightlifting or aerobics, you don't have to use your hands or move your body across the room. Typically, it requires less concentration than other types of workouts, especially if you have a treadmill that allows you to program in a variety of workout components, such as hills, speed changes, and adjustments to maintain a target heart rate.

The Basics

The type of treadmill workout that is best for you depends on your overall fitness level, what you are trying to accomplish through your exercise routine, and what you enjoy doing. Continuous training is perhaps the most common type of treadmill routine. Essentially, it involves running at a set pace, usually for 20 to 45 minutes. This type of exercise workout is ideal for incorporating some fun activities into your treadmill workout. The majority of our suggestions below are aimed at those who are basically turning on the machine and walking or running until their time is up.

Those who prefer a more demanding workout or who are in training for marathons or other stamina events go with interval training. It consists of shorter bouts of activity performed in quick succession and at a higher intensity. Because this requires more effort and concentration, it may be difficult to let your mind wander or to focus on other activities. How much you have to concentrate depends on the individual but there are still some fun activities listed below that can be added to any treadmill workout.

One of the most important aspects of any exercise routine geared toward improving cardio strength is to be sure you are exercising in such a way that you achieve and maintain your target heart rate. Maximum heart rate is calculated by subtracting your age in years from 220. Most people agree that a good target heart rate zone is 60 to 80 percent of your maximum heart rate. Because this factor is so critical to healthy, productive exercise, many treadmills come with a heart rate monitor built in, often in the handrails that you hold onto when using the machine. But you can also purchase an inexpensive heart rate monitor from most large department stores, health stores or at hundreds of locations online.

How you choose to achieve your target heart rate, be it walking, jogging, continuous or interval training is up to you. But we have some suggestions to help you make exercise more fun and increase your chances of sticking with it and exercising regularly.

Tune It Up

Perhaps the most popular way to entertain yourself while using your treadmill is to listen to music. It can help you focus and give you something else to think about while enduring even the most strenuous parts of a workout. It is a good way to check out new music and expand your horizons. Or put in your favorite motivational music ? the songs that really get you moving and shaking ? and your 45-minute routine will whiz by. There are some treadmill music CDs that have been compiled specifically for those who need a little motivation in their treadmill exercise routine. Use headphones to avoid disturbing family members if necessary.

Learn While You Burn

Maybe you prefer to lose yourself in a good story. Some people are able to read a print book or magazine while they exercise on their treadmills. Several companies sell book holders that attach to the treadmill and work well as long as you are not bouncing around so much that it is difficult to read the print. Many people listen to books or storytelling on tape or CDs. This is especially productive for those who don't have time to sit down with a good book or who fall asleep when trying to read in bed.

Mary Gossen had a book she truly wanted to read, but the only time she could find in her busy schedule was in the evening before bed. This didn't work well for her because she would doze off after just one or two pages. "There is something about reading before bed that puts me right out," she shared. "But I got the book on tape and listened to it while I walked on the treadmill and I was able to finish it in under a week. In fact, I found myself walking longer than my normal amount of time because I didn't want to turn off the tape. Now I listen to books on tape all the time while I exercise."

An alternative is listening to language tapes. This works especially well if you have a vacation planned. You can build your language skills and get in shape for that bikini, and the excitement of the pending trip helps motivate you to get on the treadmill. Place a fan nearby or get one that attaches to your machine and you can even imagine you are already there, enjoying the tropical breezes.

Not able to get away for a vacation? Pick a destination you'd like to visit and then calculate how many miles you walk or jog each workout and plot them on a map. Watch the travel channels on TV or rent a video guide to the area to help provide incentive and distraction.

Guilt Free TV

Many people watch television while on the treadmill because they say it makes them feel less guilty about watching. A good movie can help you forget you are exercising, and you are probably not going to fill up with popcorn and treats if you watch while you're on the treadmill. You will probably have to break it up into several segments, but the anticipation to see the end of the movie makes you that much more eager to exercise. Also, by agreeing to exercise everyday when your favorite sitcom reruns, soap or reality TV show is on helps you stick to a regular workout schedule.

Sarah Marcus got hooked on a soap opera while she was home on maternity leave. When she returned to work, she began taping the soap and then watching it while she exercised each evening. "I got to see my soap and my husband got to spend some time with the baby while I exercised. Plus it helped me to lose my pregnancy weight faster.

These are just some ideas to get you started and help make your treadmill workout more enjoyable and hence something you will look forward to and stick with. Maybe you get a headset and talk with a friend on the phone while you workout. Or better yet, set up dual treadmills side by side and make a date out of it. The possibilities are many and whatever keeps you exercising on a regular basis is a good thing. Half the fun can be experimenting to see what works best for you.

What is Pilates?

Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body by using a popular exercise regimen that uses special stretches and machines. Named after Joseph Pilates, Pilates exercise system has proven itself invaluable not only to the fitness user, but to the professional trainers as well. Pilates, a technique of exercise and physical movement intended to stretch, strengthen, and balance the body.


With regular practice of specific exercises joined with focused breathing patterns. Pilates works several muscle groups simultaneously through smooth, continuous motion, with a particular concentration on strengthening and stabilising the core.
Pilates focuses on the quality of movement rather than quantity, which makes one feel refreshed rather than tired after a session. Pilates takes a balanced approach so that no muscle group is overworked and the body works efficiently.
With the aging of our people and the increasing trend toward mindful, moderate health practices, Pilates is more likely to find itself with a wait list at the YMCA, and in your local public schools, shaping the fitness ideals of our next generation.


Practiced loyally, Pilates yields many benefits such as:

· Increased lung capacity and circulation through deep breathing.
· Strength and flexibility, particularly of the abdomen and back muscles, coordination-both muscular and mental, are key components in an effective Pilate's program.
· Posture, balance, and core strength are all heartily increased.
· Bone density and joint health improvements as you become more aware of your body. Pilates teaches balance and control of the body.

Pilate's equipment today is not much different than that of earlier days. Because of the nature of the equipment the inimitably designed pieces truly act as a complement to the challenging mat exercises.

Pilate Moves

The Hundred - This movement strengthens the torso by requiring the back muscles to work in synergy with the abdominal muscles.

Roll Up -This movement strengthens the abdominal muscles.

One-Leg Circle -This movement opens up the hip, increasing flexibility.

One-Leg Stretch -This movement strengthens the abdominal muscles with the opposition effect of keeping the back flat on the floor while changing legs.

Single Straight-Leg Stretch -This movement strengthens the abdominal muscles by the opposition of keeping the back flat on the floor while changing legs.

Key to remember is that you should consult a physician before starting any exercise programme. Always keep water close to you and drink before you get too thirsty.

The History of Pilates

In order to understand the basics of Pilates and why it can work for you, you first need to understand where Pilates came from. Pilates was originally formed in Germany by a man of the same name, Joseph Pilates.

Joseph Pilates had many health afflictions as a child. The boy wanted to overcome the hardships he faced. He hoped exercise would not only boost his morale, but also his body’s defense against his illnesses.

The year was 1880 when Joseph Pilates was born. During his youthful years, he tried a number of things to try to strengthen his body. After several failed attempts to create the perfect program for his frail form he came up with the series of movements we now know as Pilates. However, it wasn’t until the 1920’s that the movements Joseph Pilates created were truly perfected.

One of the things that make Pilates so great is that the movements and exercises you do seek to give you strength and flexibility, but not to build any serious amount of bulk to your frame. Pilates is not about building muscle, it is about working with your body and not against it. You need to be able to take what you have been given and make that work for you before attempting anything else and that is the philosophy that Pilates was founded on.

As you learn more about Pilates you will find that it is designed for each person’s body. Pilates will align your bones through a series of movements and this will allow your body to work with less strain thanks to the activity of exercise you are achieving.

Pilates appeals to a number of people. It doesn’t matter what type of person you are or what level of training your body is at. Pilates can help you improve your body’s natural functioning as well as help boost confidence and your mental wellness.

The most wonderful thing you will discover about Pilates is that you don’t have to suffer through the movements to feel better. You are training your body with intelligent design and therefore you will not need to work twice as hard, as you may have to do with other work out programs.

Pilates was set up to create balance within your body. This will help you to realign your bones and can also help to improve your posture. Another positive feature is the lean muscles that you will form thanks to your workouts.

Pilates is excellent exercise for everyone no matter their shape or size. In fact, many videos and exercise clubs have created classes for people with disabilities, arthritis, general strength or weight loss issues, different strength issues, and even for pregnant or birthing mothers.

How to Keep Your Body Fit

Fitness is just as imperative as health. As a matter of fact, fitness is linked directly with your health. If you are not taking care of your body, you will get sick. Here are some great suggestions that will help you to keep your body fit:

1. Bicycling

It is a sad thing that many people do not take advantage of this excellent option for exercise. Bike riding exercise your body and build a stronger cardiovascular system. Also, it allows you to get out and enjoy nature and fresh air.

2. Jogging or Walking

Both jogging and walking are wonderful ways to get fit. They tone the muscles, relieve stress, create a healthier heart, and improve lung capability.

3. Swimming

Swimming is an exceptional way to get into and stay in shape. Swimming will help you tighten your body, lose weight, and get a good overall workout.

4. Tennis

Tennis is a great way to exercise. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight.

5. Dancing

Dancing is so much fun and as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

6. VCR

If you have a VCR or DVD, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results.

7. Abdominal Crunches

Crunches have long been a favorite for many athletes for the very reason that they work. Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips. Do this slowly and start out with a set of ten crunches in three reps. As you get accustomed to these, you can increase both the number of sets and reps.

8. Squats

Squats are excellent for glutes, hamstrings, quads, and calves. With your feet standing firm and spread apart about two feet, bend your knees slightly. Then, very smoothly, you will squat toward the floor without going all the way down.

9. Tricep Press

"TAI CHI, not CHAI TEA!"

Those of you that have either completed a one-on-one program, purchased an on-line program or have read anything else that I have written in the past have most likely determined by now and realize it is quite evident... I am a huge supporter and advocate of integrated and phase-based training as optimized methods of health and fitness technologies/systemologies. And it wasn’t until I started researching Tai Chi as an alternative form of exercise (I have been exercising for three-and-a-half decades consistently) did I understand how such a slow-velocity activity can help decrease blood pressure, reduce stress, help develop a greater degree of coordination and diminish the number of falls experienced by the elderly. The affects of resistance and aerobic type activities and their impact on health is unequivocal. Resistance training improves strength and the development of lean muscle mass, as well as an increase in bone-density and cardiovascular training improves the efficiently of the heart, lungs and circulatory function while decreasing mortality rates. However, over the past few decades, Eastern practices such as Tai Chi and Yoga have complimented mainstream fitness training programs by demonstrating comparable health benefits to traditional fitness training. A closer look at Tai Chi is warranted and yes this is coming from a fitness coach who intrinsically knows and has meticulously practiced and has been the recipient of the absolute benefits of weight bearing exercise for over 30 years.

So... What is Tai Chi Anyway?

Tai Chi is pronounced as “Tie Chee.” Tai Chi can be translated from Chinese to English as “moving life force.” Tai Chi is a form of Martial Art that focuses on cultivating the flow of energy in the body by performing a slow, gentle and precise sequence of movements that channel potentially destructive energy away from the body. As you could probably gleen, Tai Chi requires a high level of concentration when performing a sequence of moves, called Forms. Historically practiced as a martial art, today Tai Chi is used as an alternative form of exercise that requires a greater degree of movement than yoga and eliminates the impact nature of many aerobic or cardio-respiratory type activities.

Vitality: The Health and Well-Benefits of Tai Chi.

Talk about Synergy... The life force or energy in Tai Chi is believed to be in the form of the Yin and the Yang. Yin and Yang represent two opposite halves that come together to create a unified whole. Tai Chi finds its roots in Taoist philosophy, which adheres to the principle that optimum health is achieved through a balanced Chi, or life force. Balance is maintained through the use of focused, mindful breathing, precise execution of movements and by keeping the muscles active but relaxed. Imbalance can result in an array of health problems and a decrease in the over-all quality of life. Tai Chi is a moderate intensity exercise where aggregate energy expenditure is comparable to walking at a pace of 3.5 mph. Overt health benefits such as decreased stress, improved cardiovascular fitness, balance, muscle strength, coordinative reflexes, arthritis relief and flexibility in people of all ages have been reported. The practice of Tai Chi has also been linked to a reduction of falls and injury for the elderly, an important attribute given that one in three adults 65 years or older fall each year. Recent research also suggests Tai Chi to be an effective program in the reduction of blood pressure and blood lipid levels.

Integrating Tai Chi and Strength/Training.

Ahh…yes, a typical Tai Chi session can last five minutes to an hour depending on the experience and fitness and primary conditioning level of the participant. All sessions begin with a few minutes of meditation to calm the mind as well as the body, followed by a warm-up to increase blood-oxygen flow and body temperature. The forms are completed very slowly and consist of many sequential and continuous postural changes from the beginning to the end of the workout session, including both double stance and single stance weight-bearing maneuvers. The forms can be performed in a quick controlled pace to raise the heart rate and induce a greater aerobic intensity. Similarly, muscular effort can be increased by emphasizing knee bends, arms swings, twisting of the trunk and overall body recruitment when carrying out and finishing the forms. While the movements may look simple, proper execution of forms take months of practice. Since Tai Chi creates a state of tranquility, calmness and relaxation it is best to perform the activity on days off from your regular workouts. Depending on how much time you want to dedicate to exercise per week, you have a number of options to consider when planning your session. For example, if you perform an integrated circuit training or peak-intensive workout every Monday, Wednesday and Friday, you can incorporate a Tai Chi session on Tuesday and Saturday. Alternatively, you may complete the circuit on Monday and Thursday, followed by a short 20-minute cardio session on both days, and practice Tai Chi on Tuesday and Friday. It is absolutely up to you. Just remember... Give yourself ample time for rest, recuperation and regeneration.

Traditions...

The ancient Taoists were renowned for their study of the arts of health and longevity. The gentle movements of Taoist Tai Chi convey the essence of this tradition to the modern world. In over 25 countries around the globe, people are enjoying the many benefits of practicing Taoist Tai Chi in friendly atmospheric locales. Life is about balancing tasks while nourishing your mind, body and spirit. Combined with a proper fitness training program and nutrition, Tai Chi can provide the alternative form of movement that you have been searching for. Using a phase-based training approach, Tai Chi is a valuable form of exercise to help relax your body and replenish your energy stores from the intense fitness workouts you are accustomed to, so good luck and may God bless each and everyone of you.