How about this scenario: You come home from work and your children come and ask for a game of touch football, you aswered them saying that you would play with them after you get some rest from the stressful day at work. Will you go outside and play with them after you rest? Read on for some exercise health and fitness exercises so that you will have the energy to say yes to your children to play touch football or any other activity that you enjoy.
A moderate amount of exercise, about thirty minutes everyday, will give you a lot more energy and make you feel better both physically and mentally. It will also improve your appetite and help you to sleep better and get more rest. The benefits of just a small amount of exercise is amazing. It's really hard to believe that just thirty minutes a day can effect such a change in the way you feel.
If you don't do any exercises at all then start your exercising by only doing about fifteen to twenty minutes of exercises two or three days a week; building up to thirty minutes everyday. Don't push yourself too hard at first, don't force your body, if you get hurt then stop and take a break for a day or two.
Some of the exercises that you can try are:
-Walk around the playground, neighborhood park or just up and down your street. Start off slow at first and work yourself up to a fairly brisk pace.
-Play some sport that you enjoy such as basketball, soccer, football, handball, tennis, something that will give you a workout.
-You can also get a good workout just by doing yardwork like mowing the grass or raking leaves.
-If there is an exercise program where you work, look into doing that before or after work.
-Sometimes local hospitals have a gym that you can use and will suggest a workout for your physical condition.
-Doing chores around the house can also burn off some calories such as vacuuming or washing the car.
-At work, park your car as far as you can from the entrance and take the stairs instead of the elevator.
-Join a gym, one of those that's open 24/7 so you can go anytime.
-If you think about it, you can find many ways to exercise.
After exercising for a few weeks, you will be amazed at how easy it was to do it. You will find it hard not to exercise, it will get to be addicting, a good addiction for sure. So get up off of the couch and get started with some exercise health and fitness, you can do it and you will be glad that you did.
How about some more health and fitness tips and secrets of feeling better and losing weight go here: http://www.healthfitnesstips.net
Friday, 21 May 2010
Friday, 14 May 2010
Enhancing Yourself With Sport and Fitness Supplements
If one has to consider the sport and fitness supplements as they pertain to golf, for instance, one will realize that the golfer often needs an extra amount of strength to accomplish those long distance drives down the fairway. By executing a longer drive the chances of reducing the amount of shots per hole increases, which in turn will add to your overall game. On the lighter side, it is doubtful that there are sport and fitness supplements to improve upon your accuracy though.
Whey protein powders, as well as the liquid form, creatines and the nitric oxide sport and fitness supplements are ideal in increasing your strength and endurance for the above mentioned purposes, and are obviously not limited to the sport of golf, but can be applied across all sports. This is without the fear of reprisal in terms of using illegal performance enhancers, as these sport and fitness supplements are all natural, or naturally occurring substances which are easily accessible and widely accepted in modern day sporting environments.
Ideally in the event of wanting to enhance or improve your fitness, strength or endurance capabilities, the use of such sport and fitness supplements should be in conjunction with a exercise and workout routine. This will ensure that you maximise your efforts of improving upon the mentioned skills. Unfortunately, and contradictory to many claims, there does not exist a magic formula that will promote strength, fitness and endurance without the accompanying physical effort that is required.
Dependent upon which sport and fitness supplements you have chosen to use in enhancing your abilities, the intake would be dictated by the specific type and frequency of your exercise programs. Most of these supplementation products are designed to accompany a well balanced diet, and are normally recommended to be taken both before and after your gym or training session. This is due to the fact that some of the supplementation products provide addition energy for the physical efforts, which lead to more endurance during the training and therefore add to the increase of strength. Hence by consuming the product prior to working out you body will benefit from the added energy, as well as providing the muscles with added nutrients to increase your abilities during training. Many protein products should be taken afterwards too, as they mostly have a repair effect on the muscles that were exerted during training.
The benefits of the mentioned sport and fitness supplements actually extend beyond sporting and fitness issues, as many of these are utilized within the medical field too. Protein is a known supplement that is often providing to starving people, due to the quick digestion or ingestion as the case may be, whilst the use of several sport and fitness supplements are further used in the treatment of a variety of conditions.
Sport and Fitness Supplements are a natural and safe beneficial product, that can help enhance your strength, fitness and endurance. Visit Sport and Supplements at http://www.sportandsupplements.com/ today.
Whey protein powders, as well as the liquid form, creatines and the nitric oxide sport and fitness supplements are ideal in increasing your strength and endurance for the above mentioned purposes, and are obviously not limited to the sport of golf, but can be applied across all sports. This is without the fear of reprisal in terms of using illegal performance enhancers, as these sport and fitness supplements are all natural, or naturally occurring substances which are easily accessible and widely accepted in modern day sporting environments.
Ideally in the event of wanting to enhance or improve your fitness, strength or endurance capabilities, the use of such sport and fitness supplements should be in conjunction with a exercise and workout routine. This will ensure that you maximise your efforts of improving upon the mentioned skills. Unfortunately, and contradictory to many claims, there does not exist a magic formula that will promote strength, fitness and endurance without the accompanying physical effort that is required.
Dependent upon which sport and fitness supplements you have chosen to use in enhancing your abilities, the intake would be dictated by the specific type and frequency of your exercise programs. Most of these supplementation products are designed to accompany a well balanced diet, and are normally recommended to be taken both before and after your gym or training session. This is due to the fact that some of the supplementation products provide addition energy for the physical efforts, which lead to more endurance during the training and therefore add to the increase of strength. Hence by consuming the product prior to working out you body will benefit from the added energy, as well as providing the muscles with added nutrients to increase your abilities during training. Many protein products should be taken afterwards too, as they mostly have a repair effect on the muscles that were exerted during training.
The benefits of the mentioned sport and fitness supplements actually extend beyond sporting and fitness issues, as many of these are utilized within the medical field too. Protein is a known supplement that is often providing to starving people, due to the quick digestion or ingestion as the case may be, whilst the use of several sport and fitness supplements are further used in the treatment of a variety of conditions.
Sport and Fitness Supplements are a natural and safe beneficial product, that can help enhance your strength, fitness and endurance. Visit Sport and Supplements at http://www.sportandsupplements.com/ today.
Thursday, 13 May 2010
Pilates-What's The Hype?
Pilates (pronounced puh-LAH-teez) has become one of the most popular fitness methods in the United States. Every other famous actress or model seems to be doing it, and Pilates classes are offered at almost every health club around the country. Why the sudden growth spurt in an exercise method that has been around for over ninety years? The reasons for the enormous popularity of Pilates lie in its diverse benefits, which include improvements in fitness and athletic performance, enhanced flexibility, better posture, and injury prevention.
So what is Pilates? Pilates is an exercise system named after its originator, Joseph Pilates. Joseph Pilates was born in Germany in 1880. Joseph was a very sickly child. He suffered from rickets, rheumatic fever, and asthma. As a result he was determined to make himself as strong and fit as possible. He studied anatomy, bodybuilding, wrestling, yoga, gymnastics, and martial arts.
Joseph came to believe that our modern lifestyle, bad posture, and inefficient breathing were the roots of our poor health. His answer to these problems was to design a unique series of exercises that help to correct muscular imbalances and improve posture, coordination, balance, strength, and flexibility, as well as increase breathing capacity.
Joseph was touring England as a circus performer during World War I when he was interned at a camp as an enemy alien. He encouraged all of his fellow prisoners to follow his exercise routine. However, some of the prisoners were too injured to leave their beds. Joseph attached springs to the headboards and footboards of their beds, turning them into exercise equipment for the bedridden. It was later claimed that the fact that not one of his internees died during the influenza epidemic was a direct result of his fitness training.
Eventually Joseph Pilates decided to emigrate to the United States. He met his future wife and teaching partner, Clara, on the boat to New York City. Together they opened the first Pilates studio on Eighth Avenue in Manhattan.
Your first contact with the Pilates exercise method may make you feel that it is a fusion of a number of other approaches. You may recognize elements of yoga, dance movements, everyday exercises from the gym, as well as childhood gymnastics. What makes Pilates unique is the insistence on a number of "principles." These, too, may sound familiar, but what makes them important is the fact that they come as a package. No part is optional if the Pilates exercise is to work effectively. These are the eight Pilates principles: Control, Concentration, Centering, Breath, Fluidity, Precision, Relaxation, and Stamina.
Perhaps the most important principle and the very heart of the Pilates method is Concentration. Pilates is not an exercise method that allows you to switch your mind off and let your body run on automatic. The mind must be alert at all times. Whether you are watching to make sure your stomach is pulled in, or focusing on the correct hand placement, your mind should be actively engaged.
Pilates also focuses on the core muscles of the body. Although it involves the abdominal muscles, core strength is not about having a visible six-pack. The core muscles include not only the abdominals (specifically the transverse abdominus, the deepest layer of abdominal muscles) and lower back, but also the muscles of the pelvic floor, buttocks and hips.
All of the core muscles work together to keep your trunk stable while your limbs are active. They hold your body upright, absorb shock, improve balance and posture, and enable you to really put some oomph in your arm and leg movements.
If your core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack. A weak core can make you old before your time. With a strong core, you may be old in years, but you won't feel old.
This focus on core strength and the mind/body connection has made the Pilates exercise method a legitimate form of cross-training for athletes to enhance performance and prevent injury. The highest ranked golfer, Tiger Woods, elects to use Pilates as part of his training. The best swimmers and runners in the world, the most elite dancers, figure skaters, tennis players, football players, and a host of actors, singers, and musicians are also practicing Pilates. The adaptability of Pilates and wide appeal is astounding.
There are several benefits to incorporating Pilates into any fitness regime whether you are super-athletic or just getting started. I have witnessed changes in weight, posture, strength, flexibility, and literally seen inches melt away as a result of practicing Pilates. My clients have shared countless stories of the improvements Pilates has made in their lives.
I discovered Pilates by accident. It was an accident that changed my life. I love to run. I took some time off to nurse an injury after completing my first marathon. I attended my first Pilates mat class during that time and was instantly hooked. I knew that Pilates was doing something amazing to my body. I could feel the change in the way I moved and a new strength I possessed in muscles I never knew were there.
When I decided to lace up my running shoes again, I was shocked by how different I felt during my run. My body was moving with ease and I didn't notice the normal aches and pains. I knew the difference was from practicing Pilates. I felt stronger without picking up a weight and more limber without regular stretching.
Of course, Pilates is not a potion that cures all and brings out magical changes immediately. Change takes time, commitment, and discipline. If you are dedicated to regular Pilates sessions, three times a week for at least six weeks, positive changes are inevitable. Although some changes occur immediately, for instance, body awareness, muscle activation, or alignment, it takes time for most adaptations to become imprinted in the neuromuscular system, for muscles to transform, and for the transformation to be integrated into a person's life.
About the author: Heather Ebright is a Pilates instructor, running coach, and published author. To learn more about Pilates and sport specific training please visit http://www.pilates4runners.com
So what is Pilates? Pilates is an exercise system named after its originator, Joseph Pilates. Joseph Pilates was born in Germany in 1880. Joseph was a very sickly child. He suffered from rickets, rheumatic fever, and asthma. As a result he was determined to make himself as strong and fit as possible. He studied anatomy, bodybuilding, wrestling, yoga, gymnastics, and martial arts.
Joseph came to believe that our modern lifestyle, bad posture, and inefficient breathing were the roots of our poor health. His answer to these problems was to design a unique series of exercises that help to correct muscular imbalances and improve posture, coordination, balance, strength, and flexibility, as well as increase breathing capacity.
Joseph was touring England as a circus performer during World War I when he was interned at a camp as an enemy alien. He encouraged all of his fellow prisoners to follow his exercise routine. However, some of the prisoners were too injured to leave their beds. Joseph attached springs to the headboards and footboards of their beds, turning them into exercise equipment for the bedridden. It was later claimed that the fact that not one of his internees died during the influenza epidemic was a direct result of his fitness training.
Eventually Joseph Pilates decided to emigrate to the United States. He met his future wife and teaching partner, Clara, on the boat to New York City. Together they opened the first Pilates studio on Eighth Avenue in Manhattan.
Your first contact with the Pilates exercise method may make you feel that it is a fusion of a number of other approaches. You may recognize elements of yoga, dance movements, everyday exercises from the gym, as well as childhood gymnastics. What makes Pilates unique is the insistence on a number of "principles." These, too, may sound familiar, but what makes them important is the fact that they come as a package. No part is optional if the Pilates exercise is to work effectively. These are the eight Pilates principles: Control, Concentration, Centering, Breath, Fluidity, Precision, Relaxation, and Stamina.
Perhaps the most important principle and the very heart of the Pilates method is Concentration. Pilates is not an exercise method that allows you to switch your mind off and let your body run on automatic. The mind must be alert at all times. Whether you are watching to make sure your stomach is pulled in, or focusing on the correct hand placement, your mind should be actively engaged.
Pilates also focuses on the core muscles of the body. Although it involves the abdominal muscles, core strength is not about having a visible six-pack. The core muscles include not only the abdominals (specifically the transverse abdominus, the deepest layer of abdominal muscles) and lower back, but also the muscles of the pelvic floor, buttocks and hips.
All of the core muscles work together to keep your trunk stable while your limbs are active. They hold your body upright, absorb shock, improve balance and posture, and enable you to really put some oomph in your arm and leg movements.
If your core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack. A weak core can make you old before your time. With a strong core, you may be old in years, but you won't feel old.
This focus on core strength and the mind/body connection has made the Pilates exercise method a legitimate form of cross-training for athletes to enhance performance and prevent injury. The highest ranked golfer, Tiger Woods, elects to use Pilates as part of his training. The best swimmers and runners in the world, the most elite dancers, figure skaters, tennis players, football players, and a host of actors, singers, and musicians are also practicing Pilates. The adaptability of Pilates and wide appeal is astounding.
There are several benefits to incorporating Pilates into any fitness regime whether you are super-athletic or just getting started. I have witnessed changes in weight, posture, strength, flexibility, and literally seen inches melt away as a result of practicing Pilates. My clients have shared countless stories of the improvements Pilates has made in their lives.
I discovered Pilates by accident. It was an accident that changed my life. I love to run. I took some time off to nurse an injury after completing my first marathon. I attended my first Pilates mat class during that time and was instantly hooked. I knew that Pilates was doing something amazing to my body. I could feel the change in the way I moved and a new strength I possessed in muscles I never knew were there.
When I decided to lace up my running shoes again, I was shocked by how different I felt during my run. My body was moving with ease and I didn't notice the normal aches and pains. I knew the difference was from practicing Pilates. I felt stronger without picking up a weight and more limber without regular stretching.
Of course, Pilates is not a potion that cures all and brings out magical changes immediately. Change takes time, commitment, and discipline. If you are dedicated to regular Pilates sessions, three times a week for at least six weeks, positive changes are inevitable. Although some changes occur immediately, for instance, body awareness, muscle activation, or alignment, it takes time for most adaptations to become imprinted in the neuromuscular system, for muscles to transform, and for the transformation to be integrated into a person's life.
About the author: Heather Ebright is a Pilates instructor, running coach, and published author. To learn more about Pilates and sport specific training please visit http://www.pilates4runners.com
Pilates Myths Debunked
Few people know the truth about Pilates. They don't know it began as a rehabilitation program for injured soldiers during World War I. They don't know Joseph Pilates was a boxer. They don't realize that strengthening the "core" muscle group can improve their golf swing.
The truth is that Pilates allows golfers to hit the ball farther and straighter by increasing core strength, flexibility, stability, balance, posture, alignment and coordination. Unfortunately, many athletes dismiss Pilates as a recent fad, a fancy stretching routine, or "something for ballet dancers."
Myth: Pilates was developed for dancers.
Joseph Pilates was a boxer and gymnast. His theories about how the body moves were first developed in World War One at a prisoner of war camp where he served as a medic. He began putting his theories into practice by attaching springs to the hospital beds to help rehabilitate wounded soldiers.
Today, Pilates equipment still uses springs for resistance. When Joseph moved to New York City, dancers were naturally drawn to his rehabilitative and preventative techniques due to the high number of injuries they sustain.
Myth: Pilates is a recent fad
Joseph Pilates first developed his philosophy and technique for movement in the 1920's and 1930's, refining his method until his death in 1967. It was not until the 1990's that Pilates grew in popularity. Hollywood stars and celebrities discovered that the exercises resulted in the coveted long, lean shape and their enthusiasm launched Pilates into the national spotlight.
Myth: Pilates is a fancy word for stretching
Pilates is so much more than just stretching. The exercises develop overall body strength and flexibility simultaneously, which results in the long lean muscles of a Tiger Woods.
Flexibility was a pretty radical idea in the early 20th century! But Pilates saw that long, lean muscles were less prone to injury and tears. Tight muscles also pull on the spinal structure causing neck and back pain.
Joseph Pilates believed in efficiency. Pilates techniques build strength and flexibility simultaneously. For each strengthening movement, there is a corresponding stretch. These aren't your typical stretches either. The movements that Pilates developed incorporate flowing, dynamic stretches. Most people new to Pilates don't even realize how much they are stretching until they start to see (and feel) the results of increased mobility.
Myth: Pilates is just like every other ab workout.
The Pilates techniques build a strong core, especially the deepest abdominal muscles under the "6-pack abs that are used for stabilization." Joseph Pilates believed that every movement we do is generated first from the core or abdominal muscles. So when new students ask, "How many core exercises are there?" the answer is, "All of them".
Crunches and sit ups develop the large outer muscles such as the Rectus abdominis that gives you the "six pack abs" look. Pilates goes deeper to work not only the surface muscles, but the deeper abdominal muscles as well.
These deep muscles, such as the Transverse Abdominus, allow us to stand upright. They give stability to the spine and pelvic girdle - an essential element in hitting a golf ball straighter.
Many exercises do not isolate the abdominals effectively. Athletes using their quads to get through their crunch sets will be in for a surprise with Pilates. When the Pilates equipment isolates the abs from the quads, many people are shocked to find they cannot get up!
Myth: Pilates is a group of special exercises.
Pilates is not a hodge-podge of exercises. Even specific exercises that Joseph invented, such as The Hundreds, are not Pilates if his techniques are not used.
Pilates is a technique for efficient, natural and pain-free movement.
Golf-specific Pilates exercises are possible because they utilize the Pilates method. It is even possible to train hard-core gym rats to lift weights (if they must!) utilizing the Pilates technique to achieve better, safer results.
Pilates affects the way you move in life and on the golf course. It affects the way you walk the course, the way you swing, and the way you putt. It even applies when you sit to watch the Golf Channel or surf the web for the latest golf gadget.
With practice, the body will eventually naturally move in the Pilates technique without the practitioner even thinking about it. My husband and I often hike in the Rockies and he will ask how I can keep my abs engaged for miles with elevation gain. The answer is that I don't even think about it. It is how I always walk!
Myth: Pilates needs special equipment.
The Pilates equipment is great since it offers built-in resistance. However, you can achieve the same benefits using a ball, foam roller, Theraband and Magic Circle. There is even a new Hole in One Pilates exercise chair that fits in the same space as an easy chair.
Myth: Pilates is not really "working out".
USA Today August 18, 2003
Schilling, the Arizona Diamondbacks star pitcher, agrees. "The first three weeks, I was really disappointed," says Schilling, who incorporated Pilates into his off-season training program last winter. "I wasn't sweating. I wasn't winded, which is what I associate with true exercise.
"Then in the fourth week I started to understand the Pilates terminology, the idea of working from your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
Curt's experience illustrates several facts. First, in Pilates we must re-learn how to move. The beginner exercises are easy because you are laying the foundation for more difficult work.
Second, Pilates does not work the muscles to exhaustion. This means you can practice Pilates every day. Pilates focuses on precise, controlled, perfect movements rather than endless, exhausting mind-numbing exercises.
Third, in Pilates we work the very deep muscles and work to the surface groups. So you may not feel something. At first. But as Curt explained, the results over time are significant.
Myth: Pilates is "something like yoga".
Joseph Pilates was influenced by yoga, as well as other movement styles such as martial arts, Tai Chi, boxing, and calisthenics. Like yoga, Pilates develops strength and flexibility.
Pilates differs from yoga in many ways. In many types of yoga one "holds a pose". In Pilates you do not usually hold a position, but rather move through it.
Traditionally, Yoga does not emphasize core strengthening to the degree Pilates either. Some contemporary Yoga classes do place more emphasis on the core, possibly as a result of Pilates influence.
Pilates does not come from a spiritual tradition. Many people find it is great stress relief, because Pilates requires thoughtful motion rather than mindless repetition. One of Joseph's concepts is to execute every motion with focus and intent, something you often hear about hitting a golf ball!
Myth: Pilates is hard for men.
Anything new may be difficult for a body when we start working in a different way. Guys will say, "I can't do Pilates because I'm not flexible!" Beginner Pilates work allows you to become more flexible.
I get a lot of good comments about our DVD because next to the Gumby-like Pilates instructor is a real golfer. As one client put it, "Your DVD has guys that look like me!"
Truth: Pilates will help my golf game
Any Pilates will help improve your golf game. Hole in One Pilates, developed with Butch Harmon, even includes specific exercises to increase rotation and target tightness caused by the swing.
As Joseph Pilates used to say, "In ten sessions you will feel the difference, in twenty sessions you will see the difference, and in thirty sessions you will have a whole new body!"
Hole in One Pilates (http://www.HoleinOnePilates.com) founder Sarah Christensen worked for three years with golf conditioning specialists, Pilates master teachers, physical therapists, and golf teaching professionals to develop a solid program that will help both amateur and professional golfers consistently hit the ball farther and straighter with reduced risk of injury and back pain.
The truth is that Pilates allows golfers to hit the ball farther and straighter by increasing core strength, flexibility, stability, balance, posture, alignment and coordination. Unfortunately, many athletes dismiss Pilates as a recent fad, a fancy stretching routine, or "something for ballet dancers."
Myth: Pilates was developed for dancers.
Joseph Pilates was a boxer and gymnast. His theories about how the body moves were first developed in World War One at a prisoner of war camp where he served as a medic. He began putting his theories into practice by attaching springs to the hospital beds to help rehabilitate wounded soldiers.
Today, Pilates equipment still uses springs for resistance. When Joseph moved to New York City, dancers were naturally drawn to his rehabilitative and preventative techniques due to the high number of injuries they sustain.
Myth: Pilates is a recent fad
Joseph Pilates first developed his philosophy and technique for movement in the 1920's and 1930's, refining his method until his death in 1967. It was not until the 1990's that Pilates grew in popularity. Hollywood stars and celebrities discovered that the exercises resulted in the coveted long, lean shape and their enthusiasm launched Pilates into the national spotlight.
Myth: Pilates is a fancy word for stretching
Pilates is so much more than just stretching. The exercises develop overall body strength and flexibility simultaneously, which results in the long lean muscles of a Tiger Woods.
Flexibility was a pretty radical idea in the early 20th century! But Pilates saw that long, lean muscles were less prone to injury and tears. Tight muscles also pull on the spinal structure causing neck and back pain.
Joseph Pilates believed in efficiency. Pilates techniques build strength and flexibility simultaneously. For each strengthening movement, there is a corresponding stretch. These aren't your typical stretches either. The movements that Pilates developed incorporate flowing, dynamic stretches. Most people new to Pilates don't even realize how much they are stretching until they start to see (and feel) the results of increased mobility.
Myth: Pilates is just like every other ab workout.
The Pilates techniques build a strong core, especially the deepest abdominal muscles under the "6-pack abs that are used for stabilization." Joseph Pilates believed that every movement we do is generated first from the core or abdominal muscles. So when new students ask, "How many core exercises are there?" the answer is, "All of them".
Crunches and sit ups develop the large outer muscles such as the Rectus abdominis that gives you the "six pack abs" look. Pilates goes deeper to work not only the surface muscles, but the deeper abdominal muscles as well.
These deep muscles, such as the Transverse Abdominus, allow us to stand upright. They give stability to the spine and pelvic girdle - an essential element in hitting a golf ball straighter.
Many exercises do not isolate the abdominals effectively. Athletes using their quads to get through their crunch sets will be in for a surprise with Pilates. When the Pilates equipment isolates the abs from the quads, many people are shocked to find they cannot get up!
Myth: Pilates is a group of special exercises.
Pilates is not a hodge-podge of exercises. Even specific exercises that Joseph invented, such as The Hundreds, are not Pilates if his techniques are not used.
Pilates is a technique for efficient, natural and pain-free movement.
Golf-specific Pilates exercises are possible because they utilize the Pilates method. It is even possible to train hard-core gym rats to lift weights (if they must!) utilizing the Pilates technique to achieve better, safer results.
Pilates affects the way you move in life and on the golf course. It affects the way you walk the course, the way you swing, and the way you putt. It even applies when you sit to watch the Golf Channel or surf the web for the latest golf gadget.
With practice, the body will eventually naturally move in the Pilates technique without the practitioner even thinking about it. My husband and I often hike in the Rockies and he will ask how I can keep my abs engaged for miles with elevation gain. The answer is that I don't even think about it. It is how I always walk!
Myth: Pilates needs special equipment.
The Pilates equipment is great since it offers built-in resistance. However, you can achieve the same benefits using a ball, foam roller, Theraband and Magic Circle. There is even a new Hole in One Pilates exercise chair that fits in the same space as an easy chair.
Myth: Pilates is not really "working out".
USA Today August 18, 2003
Schilling, the Arizona Diamondbacks star pitcher, agrees. "The first three weeks, I was really disappointed," says Schilling, who incorporated Pilates into his off-season training program last winter. "I wasn't sweating. I wasn't winded, which is what I associate with true exercise.
"Then in the fourth week I started to understand the Pilates terminology, the idea of working from your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
Curt's experience illustrates several facts. First, in Pilates we must re-learn how to move. The beginner exercises are easy because you are laying the foundation for more difficult work.
Second, Pilates does not work the muscles to exhaustion. This means you can practice Pilates every day. Pilates focuses on precise, controlled, perfect movements rather than endless, exhausting mind-numbing exercises.
Third, in Pilates we work the very deep muscles and work to the surface groups. So you may not feel something. At first. But as Curt explained, the results over time are significant.
Myth: Pilates is "something like yoga".
Joseph Pilates was influenced by yoga, as well as other movement styles such as martial arts, Tai Chi, boxing, and calisthenics. Like yoga, Pilates develops strength and flexibility.
Pilates differs from yoga in many ways. In many types of yoga one "holds a pose". In Pilates you do not usually hold a position, but rather move through it.
Traditionally, Yoga does not emphasize core strengthening to the degree Pilates either. Some contemporary Yoga classes do place more emphasis on the core, possibly as a result of Pilates influence.
Pilates does not come from a spiritual tradition. Many people find it is great stress relief, because Pilates requires thoughtful motion rather than mindless repetition. One of Joseph's concepts is to execute every motion with focus and intent, something you often hear about hitting a golf ball!
Myth: Pilates is hard for men.
Anything new may be difficult for a body when we start working in a different way. Guys will say, "I can't do Pilates because I'm not flexible!" Beginner Pilates work allows you to become more flexible.
I get a lot of good comments about our DVD because next to the Gumby-like Pilates instructor is a real golfer. As one client put it, "Your DVD has guys that look like me!"
Truth: Pilates will help my golf game
Any Pilates will help improve your golf game. Hole in One Pilates, developed with Butch Harmon, even includes specific exercises to increase rotation and target tightness caused by the swing.
As Joseph Pilates used to say, "In ten sessions you will feel the difference, in twenty sessions you will see the difference, and in thirty sessions you will have a whole new body!"
Hole in One Pilates (http://www.HoleinOnePilates.com) founder Sarah Christensen worked for three years with golf conditioning specialists, Pilates master teachers, physical therapists, and golf teaching professionals to develop a solid program that will help both amateur and professional golfers consistently hit the ball farther and straighter with reduced risk of injury and back pain.
Wednesday, 12 May 2010
Life Fitness Treadmill a Great Piece of Exercise Equipment for Users
Life Fitness treadmills have been designed in such a way that they fit well in almost any home. Not only that, but Life Fitness treadmills are also priced to be affordable for most of the people looking for a treadmill and they have all the features that they need in order to get a good workout without having to travel anywhere.
Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.
Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i/e) and two in the second line.
Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their 'benchmark' value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.
Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life Fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.
Both Life Fitness treadmill models can accommodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training workouts (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclination up to 15%.
Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.
The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few less programs and a simpler display than the T5i but features the same durable construction throughout.
A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customizable workouts.
Finally, the T9 series of Life Fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to 15% and provides readouts/feedbacks. It also provides 16 preset programs as well as six custom memory slots for personal workouts and it monitors heart rate through Ergo hand sensors and a wireless chest strap.
The warranty period on Life Fitness treadmill models is impressive. Life Fitness treadmill provides lifetime warranty on frame and shock absorbers, fifteen years warranty on the motor, three years warranty on electrical and mechanical parts and one year warranty on labor. The Life Fitness T9 treadmill series provides a lifetime warranty on the motor and ten years warranty on electrical and mechanical parts.
A Life Fitness treadmill can get users well on their way to fitness. With the wide variety of workout options available, even on their basic models, users will never be bored. If users are keeping a close eye on their cardiovascular fitness, the heart monitoring available on a Life Fitness treadmill can't be bet.
A Life Fitness treadmill might be the best treadmill choice for users. If users are going to use a Life Fitness treadmill, they should make sure that they know what they are doing before using it. Users should always make sure that they are very comfortable walking on their Life Fitness treadmill device before they decide to start running. This is always the case no matter what model or style of Life Fitness treadmill they own.
Before buying a Life Fitness treadmill model users should take a look at the different features that are offered with the treadmill model. Users should make sure that the treadmill motor has a high continuous duty rating and has a long warranty.
Life Fitness treadmills have an excellent life span. Some of the popular discount Life Fitness treadmills are model numbers 5500, 8500 and T3i. No matter how strenuous workouts users desire (use of hand weights to tone arms and body while walking/running on the treadmill), Life Fitness treadmills are a great piece of exercise equipment.
Saurya Ghosal for http://www.treadmill-walking.com Read more about Treadmills http://www.treadmill-walking.com/treadmill-stress-test.html Copyright 2005 http://www.treadmill-walking.com
Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.
Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i/e) and two in the second line.
Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their 'benchmark' value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.
Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life Fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.
Both Life Fitness treadmill models can accommodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training workouts (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclination up to 15%.
Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.
The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few less programs and a simpler display than the T5i but features the same durable construction throughout.
A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customizable workouts.
Finally, the T9 series of Life Fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to 15% and provides readouts/feedbacks. It also provides 16 preset programs as well as six custom memory slots for personal workouts and it monitors heart rate through Ergo hand sensors and a wireless chest strap.
The warranty period on Life Fitness treadmill models is impressive. Life Fitness treadmill provides lifetime warranty on frame and shock absorbers, fifteen years warranty on the motor, three years warranty on electrical and mechanical parts and one year warranty on labor. The Life Fitness T9 treadmill series provides a lifetime warranty on the motor and ten years warranty on electrical and mechanical parts.
A Life Fitness treadmill can get users well on their way to fitness. With the wide variety of workout options available, even on their basic models, users will never be bored. If users are keeping a close eye on their cardiovascular fitness, the heart monitoring available on a Life Fitness treadmill can't be bet.
A Life Fitness treadmill might be the best treadmill choice for users. If users are going to use a Life Fitness treadmill, they should make sure that they know what they are doing before using it. Users should always make sure that they are very comfortable walking on their Life Fitness treadmill device before they decide to start running. This is always the case no matter what model or style of Life Fitness treadmill they own.
Before buying a Life Fitness treadmill model users should take a look at the different features that are offered with the treadmill model. Users should make sure that the treadmill motor has a high continuous duty rating and has a long warranty.
Life Fitness treadmills have an excellent life span. Some of the popular discount Life Fitness treadmills are model numbers 5500, 8500 and T3i. No matter how strenuous workouts users desire (use of hand weights to tone arms and body while walking/running on the treadmill), Life Fitness treadmills are a great piece of exercise equipment.
Saurya Ghosal for http://www.treadmill-walking.com Read more about Treadmills http://www.treadmill-walking.com/treadmill-stress-test.html Copyright 2005 http://www.treadmill-walking.com
Tuesday, 11 May 2010
Five Steps to Fitness Success
Despite what you might see on TV infomercials or in newspaper ads, there is no magic bullet or miracle pill that will get you fit overnight. No matter what any glamorous hard-body spokesperson says about the newest "revolutionary" exercise machine, diet, or supplementation program- the fact is that achieving fitness success takes time and energy. You can bet that the spokesperson did not get his or her physique by using the "new, amazing de-fat-alizer" machine for 30 seconds a day! He or she is undoubtedly engaged in a fitness program that includes sensible diet and lots of exercise.
On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.
THE FIVE STEPS TO FITNESS SUCCESS
1. Make Changes TODAY!
2. Decide & Commit
3. Define Goals
4. Design Your Road Map
5. Feel Good!
Step 1: Make Changes TODAY!
Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!
There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!
It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!
DRINK WATER
You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.
EAT LESS, MORE OFTEN
Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.
KEEP TRACK OF WHAT YOU EAT
Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.
STRETCH
Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.
Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!
Remember:
It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.
Step 2: Decide to Take Better Care of Yourself
You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?
But what does that mean?
Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.
So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?
The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.
You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I don't have enough time". (probably the number 1 excuse)
"I won't feel comfortable working out with a bunch of "hard-bodies".
"It's too expensive".
Let's BUST these mythical excuses right now!
"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.
"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!
Consider the following:
a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?
b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.
c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!
Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:
We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!
Step 3: Define Your Fitness Goals
Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.
Define what you want out of a fitness program.
It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!
So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.
Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...
Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.
Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.
Step 4: Lay Out Your Road Map
You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.
For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!
But once you've completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:
What is my goal (where am I going?)
What is my plan (how do I get there?)
How to I track progress (how do I tell where am I now?)
It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:
workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)
The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.
Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!
Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.
Remember: You should consult your physician before beginning an exercise regimen.
Step 5: Feel Good!
Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.
Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:
Enjoy the ride
Track progress
Set challenging new goals for yourself.
That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.
Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.
Recap
By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:
The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!
Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com
On the other hand, we believe that achieving fitness success is well within everyone's reach. This article will provide you with powerful, effective steps you can take RIGHT NOW that will jump-start your fitness program and get you on track to fitness success.
THE FIVE STEPS TO FITNESS SUCCESS
1. Make Changes TODAY!
2. Decide & Commit
3. Define Goals
4. Design Your Road Map
5. Feel Good!
Step 1: Make Changes TODAY!
Achieving FITNESS SUCCESS is all about making consistent incremental improvements over time. Like the power of compounding interest, implementing even small improvements can result in a cumulative snow-balling effect that generates momentum, enthusiasm and results!
There are specific, immediate changes you can make that will deliver meaningful results:
MOVE!
It sounds obvious, but it's truly amazing how much potential is in this simple step. Park at the far end of the parking lot; take the stairs instead of the elevator; chase your grandchildren around. Our bodies were built for movement, and the simple act of moving more is a great way to start your fitness program. Walking is a vastly underrated form of exercise. So is dancing!
DRINK WATER
You'll hear different target quantities from different experts, but a good rule of thumb is to drink 8 glasses of water per day. It's a good practice to drink a glass ½ hour before and after meals. Substituting water for less healthy drinks (like soda) will cut calories and reduce intake of artificial flavoring, coloring, etc. Also, increasing water intake will help curb your appetite.
EAT LESS, MORE OFTEN
Studies have shown that our bodies operate more efficiently when we spread our food intake our over five or six smaller meals per day, versus the three larger meals to which we've become accustomed. And what grandma told you about eating your vegetables was right on target! Most Americans do not consume enough fruits and vegetables regularly. It's surprisingly easy to shrink the size of meals when you increase your water intake and include more fruits and vegetables.
KEEP TRACK OF WHAT YOU EAT
Another simple yet very powerful tip! Whether you go "all the way" and actually maintain a log of everything you eat, or simply try to do a mental recap periodically during the day, this is a great way to manage your diet. For example, when you get ready to eat dinner, doing a quick review of what you've eaten so far that day will help you make intelligent menu choices.
STRETCH
Flexibility is a very important component of overall fitness. A daily routine of basic stretches can greatly improve your mobility in a very short period of time. Just remember: stretching movements should be gentle and gradual, and never jerky or bouncy.
Once you've made the simple lifestyle changes listed above, you will begin building the positive momentum that will empower you to move aggressively toward your fitness goals!
Remember:
It's not about big, sweeping changes: the fact is you CAN NOT become fit in one day. But you can decide TODAY to make a commitment to incremental, consistent improvement that will get you on track IMMEDIATELY.
Step 2: Decide to Take Better Care of Yourself
You probably know someone who has experienced health problems that could have been avoided if the person had taken better care of him or herself. How many times have you resolved to begin taking better care of yourself?
But what does that mean?
Ask virtually anyone what it means to "take better care of yourself", and undoubtedly you'll hear something like "Get more exercise and eat sensibly". Everyone seems to know that exercise is important to overall health and well-being, and is a big part of taking better care of yourself. We've all seen the reports on TV, in magazines, on the internet: it's an irrefutable fact that people of all ages and fitness levels can reap compelling physical and psychological benefits by engaging in a sensible exercise regimen.
So...Why are so many people neglecting to engage in an exercise program, when they KNOW that this behavior will improve their health, appearance, attitude, and overall quality of life?
The answer is simple. They have not yet DECIDED TO TAKE BETTER CARE OF THEMSELVES.
You already know many good reasons to begin an exercise program. You have probably heard (or even used!) at least one of the most common excuses for not beginning a fitness program:
"I don't have enough time". (probably the number 1 excuse)
"I won't feel comfortable working out with a bunch of "hard-bodies".
"It's too expensive".
Let's BUST these mythical excuses right now!
"I don't have enough time".
There are plenty of busy people who are fit, and plenty of fit people who are busy. The fact is that people who DECIDE to make the time, make the time. It's hard to imagine there are many things in your life more important than your physical well-being, which is what enables you to enjoy all other aspects of your life.
"I won't feel comfortable working out with a bunch of "hard-bodies".
This is an easy one. If you're not comfortable working out in any particular health club, THEN DON'T! There are so many different venues in which you can exercise that you are certain to find the right one with a little homework. See "Should I Join a Health Club".
"It's too expensive".
The expense associated with a fitness program can vary from a multi-thousand dollar investment in home exercise equipment to a zero-cost program that includes walking, jogging and/or calisthenics. If you decide to join a health club, or seek out the services of a personal trainer, then there are of course associated costs. But once again, there are many health clubs with varying fee structures. Do some comparison shopping!
Consider the following:
a) What is the ROI (return on investment) for an effective fitness program? How much is it worth to you to improve your overall health and wellness; to have more energy and stamina; to feel better? What is the long-term price of NOT engaging in a fitness program?
b) What constitutes "expensive"? A health club costing $60 per month breaks out to roughly $14 per week. That's something like $3 per workout, or what most people spend on coffee every day.
c) Perhaps you fall into a category that qualifies for a discount at a local health club. For example, many clubs have discount membership programs for seniors, employees of local companies ("Corporate Memberships"), referral discounts, etc. Again, doing a little homework can really pay off!
Now it's just a matter of making the decision that you will Take Better Care of Yourself. That means making a commitment to take action.
Remember:
We're using the word "commitment" here for a reason. The dictionary defines "Commitment" as "an agreement or pledge to do something in the future". A commitment is a PROMISE. We're talking about making a promise to yourself that you will begin taking better care of yourself. And nothing is as gratifying as fulfilling a promise!
Step 3: Define Your Fitness Goals
Start with YOUR definition of fitness. What does it mean to you? It could be reaching and maintaining a more healthy body weight. It could be lowering your blood pressure, gaining lean muscle mass, or being able to walk a brisk mile without getting overly winded. Your goal could be being fit enough to carry your grandson up the stairs. For some, it's bench-pressing 400 lbs. or running a marathon. It doesn't matter.
Define what you want out of a fitness program.
It might be helpful to talk to people you know who are already actively engaged in exercise, or to have an assessment consultation with a Personal Trainer/Fitness Specialist at a local health club.
Make sure your goals are realistic, but don't be afraid to challenge yourself. Keep in mind that fitness is REALLY about one thing: feeling better!
So, when you define your goal, be sure to think about how reaching this goal will make you feel physically, mentally and emotionally. That will make the goal feel more "real", and give you a motivational tool you can use throughout your fitness journey.
Hard vs. Soft goals:
It really pays to establish "hard" goals. That is, goals that are as specific and measurable as possible.
"Soft" goals on the other hand are more vague and general.
For example...
Soft Goal:
I want to get in shape. (how will you measure your success? What does "in shape" mean?)
Measurable, Specific Goal:
By June 30th, I want to lose 10 lbs, and increase my endurance to the point where I can jog two miles without stopping.
Setting specific fitness goals is also a great motivator, because you can track your success and see progress as you move toward your goal.
Step 4: Lay Out Your Road Map
You've decided to make a real commitment to take action, and to start taking better care of yourself. AND you've taken the next important step by defining your fitness goals.
For many people, those first steps are the most difficult. It's important to understand that without a real commitment (Step 2) and clearly-defined goals (Step 3), there is no way to develop a plan. That would be like building a house without a blue-print!
But once you've completed these crucial steps, you are ready to develop your road map.
Your fitness road map must answer the BIG THREE questions:
What is my goal (where am I going?)
What is my plan (how do I get there?)
How to I track progress (how do I tell where am I now?)
It is absolutely critical that you lay out a road map that addresses these BIG THREE questions. The road map should outline the actual exercise routines to be performed, the scheduling of workouts, and a procedure for measuring progress at prescribed intervals.
The best approach is to start with a high-level outline, and then fill in details as you gather information. The outline should include:
workout frequency (e.g. 4 times per week)
approximate mix of flexibility, strength and cardio training (based on goals)
actual exercise programs (*)
check points (e.g. weigh-ins every 3 weeks)
The more specific you are in this planning phase, the BETTER your chances for success!
(*) There are many sources for help in designing your exercise program. Workout programs are available over the internet or in book stores. Our best advice is: GET HELP. Whether it's from a fitness-minded friend or trained professional at a health club, by getting skilled assistance you can easily build a road map that includes enough variation to ward of the potential boredom of a fixed routine.
Also consider whether you'd like to enlist someone as a workout partner. Some people find it motivating to have a partner; it might even occasionally "guilt" you into working out when you know your partner is counting on you. And two heads are usually better than one!
Once you have your road map, you can determine what workout venues will make sense. Depending on your goals, there may be several effective paths for you to follow. You might join a walking club, or sign up for dance lessons. You might begin an independent exercise program at home, or join a friend who jogs regularly.
Remember: You should consult your physician before beginning an exercise regimen.
Step 5: Feel Good!
Fitness is, above all, about FEELING GOOD!
Once you have designed a fitness road map, the best way to succeed is to enjoy the challenge. Our bodies WANT to be fit! And once you start your program, you will feel the exhilaration that comes when you get moving.
Nothing is more motivating than knowing that you've defined a goal, have an action plan, and are WORKING YOUR PLAN. While you're working your plan, always remember to:
Enjoy the ride
Track progress
Set challenging new goals for yourself.
That last point is important: you're not "done" when your reach your goals. Fitness is not a destination, it's a lifestyle. So, when you reach a goal, congratulate yourself and raise the bar!
You'll find that you will look forward to workout days, and even on those rare occasions when you have to "force" yourself to work out, you'll be glad you did. Enjoying the ride is the biggest key to success in fitness.
Remember:
It's also important to mix in some patience with your enthusiasm. You might miss a workout or two, or get side-tracked for a week. This happens to even the most dedicated fitness devotees. If and when you slip, or your progress slows, it's important to remember how much long-term benefit you will get from your fitness program. And even after a "slip up", nothing feels better than getting right back on track.
Recap
By following the FIVE STEPS TO FITNESS SUCCESS, you can realize IMMEDIATE improvements in your overall fitness jump-start your journey toward your fitness goals ENJOY getting the most out of your fitness program
Remember:
The FIVE STEPS TO FITNESS SUCCESS
1) Make Changes TODAY!
2) Decide & Commit
3) Define Goals
4) Design Your Road Map
5) Feel Good!
Pete Bellisano is a certified personal trainer and owner of Peak Performance Fitness in Berkeley Heights NJ. Peak clients are achieving outstanding results losing weight and improving overall fitness, through our unique approach to Fitness For Real People. Visit our site to see what our clients have to say about their success, and to pick up your free fitness info. http://www.peakperformancenj.com
A Fitness Partner Is A Great Motivation For Exercise And Fitness
In a quest for a healthier lifestyle, women know that fitness and exercise are important. Exercise can improve your health, increase your energy level, relieve stress, and help you to sleep better. A fit woman will remain stronger and more independent as she ages.
Sometimes the road to fitness is a difficult path when you are attempting to initiate and exercise program and eat healthier alone. Attempting to exercise daily, watching your nutrition, and making healthy lifestyle changes are often overshadowed by boredom or a too busy lifestyle. At one time or another, most women have had trouble starting or sticking with a fitness or exercise program.
Being a fit woman does not have to mean a solo journey. If you have ever had trouble initiating a fitness program or sticking with the exercise program you have started, a fitness partner may be the solution. A fitness partner is a powerful motivator. Being accountable to a fitness partner can help you start a new exercise program or stick with the exercise program over time as you continue on your road to fitness.
The right fitness partner can motivate you to achieve your fitness goals. Your fitness partner should be positive and supportive as she encourages and supports you. In choosing a fitness partner, look for someone whose fitness level is close to yours. As you become fit together, you can progress at a similar pace, and encourage each other to climb to new levels of fitness. Having similar fitness goals will allow you and your fitness partner to share triumphs and encourage you to accomplish individual fitness goals.
Keep lines of communication open with your fitness partner. A good fitness partner is honest and sensitive. Cheer each other on in your fitness successes and avoid being critical.
In addition to a fitness partner, the right fitness program is also important to achieve health. Sisters in Sneakers provides a complete home fitness program and exercise program designed especially for the fitness needs of women. Sisters in Sneakers includes color coded exercise cards for flexibility, strengthening, and cardiovascular exercises so you can vary your exercise routine day to day. Since exercise alone is not enough for a healthy lifestyle, Sisters in Sneakers includes nutritional information including fat and calorie awareness to get your eating on the right track. Motivation is important for fitness, and Sisters in Sneakers includes inspirations and nutrition tips as well. An exercise band is a great tool for resistance exercise and is also a part of the Sisters in Sneakers complete fitness program.
Look no further for your new fitness partner. Sisters in Sneakers will connect you with a fitness partner just for asking. You and your new Sisters in Sneakers fitness partner can motivate each other on the way to fitness and health, as you work out in the privacy of your own home.
It is time to get serious about starting to exercise and becoming involved in a fitness program. Your health is important. You do not need to be an athlete to be fit. The first step is the hardest.
For information on the new Sisters in Sneakers home fitness program for women and the connection to your fitness partner, visit:
http://www.sistersinsneakers.com
Sometimes the road to fitness is a difficult path when you are attempting to initiate and exercise program and eat healthier alone. Attempting to exercise daily, watching your nutrition, and making healthy lifestyle changes are often overshadowed by boredom or a too busy lifestyle. At one time or another, most women have had trouble starting or sticking with a fitness or exercise program.
Being a fit woman does not have to mean a solo journey. If you have ever had trouble initiating a fitness program or sticking with the exercise program you have started, a fitness partner may be the solution. A fitness partner is a powerful motivator. Being accountable to a fitness partner can help you start a new exercise program or stick with the exercise program over time as you continue on your road to fitness.
The right fitness partner can motivate you to achieve your fitness goals. Your fitness partner should be positive and supportive as she encourages and supports you. In choosing a fitness partner, look for someone whose fitness level is close to yours. As you become fit together, you can progress at a similar pace, and encourage each other to climb to new levels of fitness. Having similar fitness goals will allow you and your fitness partner to share triumphs and encourage you to accomplish individual fitness goals.
Keep lines of communication open with your fitness partner. A good fitness partner is honest and sensitive. Cheer each other on in your fitness successes and avoid being critical.
In addition to a fitness partner, the right fitness program is also important to achieve health. Sisters in Sneakers provides a complete home fitness program and exercise program designed especially for the fitness needs of women. Sisters in Sneakers includes color coded exercise cards for flexibility, strengthening, and cardiovascular exercises so you can vary your exercise routine day to day. Since exercise alone is not enough for a healthy lifestyle, Sisters in Sneakers includes nutritional information including fat and calorie awareness to get your eating on the right track. Motivation is important for fitness, and Sisters in Sneakers includes inspirations and nutrition tips as well. An exercise band is a great tool for resistance exercise and is also a part of the Sisters in Sneakers complete fitness program.
Look no further for your new fitness partner. Sisters in Sneakers will connect you with a fitness partner just for asking. You and your new Sisters in Sneakers fitness partner can motivate each other on the way to fitness and health, as you work out in the privacy of your own home.
It is time to get serious about starting to exercise and becoming involved in a fitness program. Your health is important. You do not need to be an athlete to be fit. The first step is the hardest.
For information on the new Sisters in Sneakers home fitness program for women and the connection to your fitness partner, visit:
http://www.sistersinsneakers.com
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