Abdominal Exercises Blog | Exercise Information

How Can I Avoid Cramps

Foras Aje — Tue, 19 Feb 2008 02:03:00 +0000

For the exercise fiend, cramping is something that, though we may strive best to avoid, could very well happen at times.

But what exactly is it?

Cramps are unpleasant, often painful, sensations caused by contraction or over shortening of muscles. Cramps can be caused by cold, overexertion or low calcium level in blood.

Further research into this article depicts that there are three basic causes of cramping:

1. Electrolyte imbalance, mainly low blood calcium, but also imbalances of sodium and magnesium.

2. Overuse syndrome

3. Reduced flexibility.

So what's a person to do?

It is first important to understand the cause, see 3 above reasons.

1. Treatment of item 1, electrolyte imbalance. Hydrating by drinking water.

2. For overuse, remember moderation is always the key. Start and progress any exercise program slowly, preferably under guidance of a trained professional such as a Physical Therapist or trainer.

3. Flexibility can be resolved by stretching.

To conclude, it's safe to say remember, listen to your body, it knows best and when it comes to cramps...they are not an exception.

To Health in '08 and Beyond.

The Best Way to REALLY get the six-pack abs

Foras Aje — Wed, 17 Oct 2007 00:02:00 +0000

Who wouldn't want the chiseled washboard abs?

Ask any female, and they'll say that that is one aspect of a guy that is a ready turn on.

Still, I know you might be wondering that it is not easy to get six pack abs in a very short period of time, let's destroy that myth once and for all!

The best methods include:

Interval Training

With a 20 minute interval training workout, you will be working your lower body to such a level, that your stomach will just give up the fat that it is holding back.

In short, you will be burning more stomach fat with interval training than any other exercise.

Weight Training

Friends, it should be noted that it will take really heavy weights and different techniques to pack up big muscles really fast.

All you need to do is 45 minutes of total body workouts using free weights like the dumbbell or the kettle bell.

The best way to make use of the 45 minutes is to choose total body exercises like Squats, Deadlifts, Chest presses, Rows etc By working your major muscles, you will be working the smaller muscles at the same time.

That means you will burn 200-300% more fat the smart way.

Core Training

It doesn't require expensive ab machines or hundreds of ab crunches to get six pack abs.

All you need to do is strengthen your abdominal muscles and keep burning fat. Doing this will get your six pack abs visible in no time. I promise!

What kind of Core training can get you that washboard abs?

# Plank and Variations of the Plank
# Deadlifts
# Front Squats
# Swings
# Swiss Ball Rollouts
# Leg Thrusts
# Ball Crunches

These are just few of the many exercises that make your abdominals super strong just waiting for you to remove that fat off your abs so they can peel out and show off

So, to conclude, here's the overall best route to accomplishing your goals:

Remember, interval Training and Weight Training will successfully shred the pounds of fat if you keep consistent and keep choosing the right total body exercises.

Core training will strengthen your abs in the shape of a six pack so that once the fat is gone, your abs will just peel out of your skin with that washboard look

So there you have it, at least some of the helpful tips for getting your own washboard abs.

So kick butt and take names friends.

Aje

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

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The Best Cardio Workouts

Foras Aje — Wed, 12 Sep 2007 19:05:00 +0000

The best cardio workouts can increase your quality of life.

These days it's safe to say one can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise.

Still, it's safe to say that though the research into exercise is conclusive enough, we all know people in our lives that have their own testimonies to the benefit of exercises.

So, what should be the best choices for cardio exercises,

Well to help with the search for the best workout for people, If you want a good all around machine that the whole family can use for workouts, a treadmill is the perfect choice.

Obvisously, home gym workout routines are convenient, easy and reduce the hassles of driving and spending time away from home. For mother and fathers who have young children, home gym workout routines sometimes provide the only way they receive exercise.

In addition to using these machines, other great physical activities include walking and running, and using elliptical machines, and/ or stationary bikes which can all provide a physical challenge enough to shake loose the cobwebs from your muscles and work out the stress of the day. No matter what physical shape you are in or what bodily conditions you are working with, there are great cardio routines that will benefit you and bring the glow of health back to your face.

If you are ready to get on the road to the best cardio workouts, choose a workout you actually enjoy and you'll be on your way to a much healthier life.

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

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These five abs exercises are a fantastic start for any abs workout routine

Foras Aje — Tue, 11 Sep 2007 19:40:00 +0000

Oprah once told Usher while he was on her show that he supposedly had the best abs in the business.

Is that true..?

Well, admittedly, he is cut but as far as having the best-looking...I beg to differ.

Still, most people would not mind having abs that look like his.

To that effect, how does one achieve that?

Getting six pack abs is a tale of two parts - diet and exercise. Once your diet is down and you're eating healthily (that means a balanced diet with plenty of fresh fruit and vegetables,

Here's five killer ab exercises:

1. Invisible bicycle (according to an study by the American Council on Exercise, this is the best one!). Lie on your back and interlace your fingers behind your head. Bring your knees towards your chest, and lift your shoulders off the ground. Now make a pedalling motion with your feet, as if on a bike, and bring your elbows to opposite knees as they come towards your chest. This will work your rectus abdominis (your six pack), and the obliques (your waist).

2. Vertical leg crunch. Lie on your back and place your hands palms down by your sides. Lift your legs into the air, keep them straight and point your feet at the ceiling so your body and legs are at a right angle. Contract your abs to lift your shoulders off the floor, and imagine your chest touching your feet as you do so. Gently lower your shoulders to the floor, and repeat.

3. Long arm crunch. This move works harder on your upper abs. Lie on your back, and bring your feet towards your bottom, bending your knees slightly so you're comfortable. Extend your arms above your head and clasp your hands together, and keeping your arms stretched out straight, tighten your abs and lift your shoulders off the floor, keeping your arms next to your ears. Gently lower, and repeat.

4. Reverse crunch. This moves works harder on your lower abs. Lie on your back with your palms flat on the floor by your sides, and bring your knees to your chest as in the Bicyle. Cross your heels over and gently contract your abs to lift your hips a few inches off the floor. Lower, and repeat.

5. The plank. This one is a real killer, working your whole abdomen at once. Lie face down on a mat with your hands in front of your face and your weight resting on your forearms. Now lift your whole body off the floor, so only your forearms and toes are on touching the ground. Keep your back and neck flat and in a straight line, and tip your pelvis forwards to stop your bottom sticking in the air. Hold this position for 60 seconds or as long as you can, then lower and repeat.

I will add the use of the ab-wheel and of course cardio (Jogging, running etc) to burn the fat for at least (the latter suggestion that is) 30 minutes a day to really see the cuts.

So, in conclusion, eat right, exercise right and you'll be the envy of everyone at the gym in no time!

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

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6 Fitness Myths

Foras Aje — Tue, 28 Aug 2007 00:09:00 +0000

Myths abide about just about anything and fitness and exercise is one of them.

It’s safe to say when a large enough group of people believe in something, that thing usually becomes the truth even when that is not the case at all.

Well, here are the more common fitness myths:

* Muscle will turn into fat. Fat cannot turn into muscle and muscle cannot turn into fat. However, you can burn fat and build muscle. Someone who stops going to the gym will shrink in size as each muscle cell becomes thinner. They will only become fat if they eat the same amount of food, and the excess calories get converted to fat and are then stored in fat cells.

* Doing lots of crunches will give you a toned midsection. If you're working out, one thing that you will definitely want is a toned midsection, whether it be a ripped six-pack for guys or a flat stomach for girls. Doing lots of crunches do not burn fat off your stomach. If anything, you might actually see a slight increase in your waistline due to the muscles growing underneath the fat.

*Lifting weights will make girls big. This is one very common myth that almost all of my girl-friends believe in. This is not true because firstly, the physical makeup of women makes it almost impossible to be muscular. Guys have a lot more testosterone (male muscle building hormone) than girls, and even so, there are many guys who hit the gym yet do not even look remotely possible as having visited the gym before.

*Eating fat makes you fat. A lot of people consume too little fat because they are afraid it will make them fat. Fat is actually very important in maintaing a balanced diet. It is excess calories that makes you fat. Anything that causes large amounts of insulin to be released into your blood makes you fat too, like donuts, ice cream and soda.

Though there are several more, here are the more common ones…but now that they are exposed, it’s safe to say attaining fitness should be much easier now…right?

To Health.

Aje

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Make Yourself Exercise

Foras Aje — Tue, 14 Aug 2007 23:22:00 +0000

Well, I admit…if I don’t work out in the morning…that may be it for the day.

Well, at least in regards to my strength training calisthenics: push-ups, pull ups and the like. Jogging, well…since I have my Ipod on, it makes it so much easier to just run or something.

However, to get the more strenuous workout out of the way in the mornings, some tricks I do apply and they may perhaps come in handy for you all.

It is noteworthy to specify that exercise has a lot of great benefits for your mind and body. Some people think of exercise and immediately after are in a bad mood.

For me, what I do is get up…perhaps read or something to wake me up, then I start off on a slower pace and intensity, building up with the reps and before I know it, I’m all done.

Still, for the more sedentary and perhaps not as fit people, this following excerpt from another person’s journal might perhaps be of some use.

During lunch I would walk to get something to eat and instead of taking the elevator, I took the steps, I'll just use these two changes for examples. After I started this I started feeling better mentally and physically. I then decided if I felt good just doing that little bit, why not start going to the gym. This has totally changed my attitude about exercising because now I love to do it, it makes me feel better in many different ways.

Research tells me why. While exercising, your body releases chemicals called endorphins that improve mood and the way you feel about yourself. So, if you have a problem with depression or low self-esteem, exercise definitely helps this. After exercising you often feel euphoric and have an energized outlook.

Remember folks, not only does exercise help psychologically but it also reduces the risk of stroke, heart disease, and high blood pressure.

So, why not make yourself do it friend?

Aje

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Tips For Dealing With Sore Muscles

Foras Aje — Thu, 02 Aug 2007 00:01:00 +0000

Like everyone else who works out, I still find myself getting sore sometimes. Personally, I think it has to do with me not doing certain things to prevent it, but with practice and consistency, I’m able to keep soreness at bay.

To that effect, I’ve come up with the following tips to share with everyone else.

But before we get into that, let’s first and foremost realize that sore muscles are usually a good sign if you've been working out for awhile. The soreness is caused by tiny tears in the muscles, which the body repairs and makes stronger.

But on the other hand, if you haven't been working out, you have probably strained your muscles to the point of a specific ache and have some tenderness.

So here are some tips that could help out:

Stretching - Make sure you stretch each muscle group for at least 60 seconds before and after your workout. Stretching is one of the most underrated parts of sports and workouts.

Hydrate - Make sure to drink plenty of water prior to you workout. Your body needs the water to help deliver oxygen to you muscles and helps with clear toxic build up - so you don't cramp.

Light Cardio - After each workout do some light cardio to get the blood and lymphatic systems moving. This is essential for flushing out muscle toxins, such as lactic acid build up.

Cold Shower or Bath - This is a bit more extreme, but it has been known to help with muscle soreness. If you can handle it, jump in a cold shower or ice water bath to bring down the inflammation..

Just remember mate, take things easy and start slow

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Get Rid of Boredom In the Gym!!!

Foras Aje — Wed, 01 Aug 2007 04:43:00 +0000

I don’t like working out in the gym, but occasionally when I do go there with a friend to as he puts it pump iron, I can’t help but wonder how people can cope with it.

Perhaps that explains why most people can’t keep up with their exercise plans.

But still, I think some steps could come in handy to avoid boredom in the gym.

According to experts or people more experienced with the process, here are some that could help.

Here are 4 strategies for alleviating the boredom associated with exercise:

1. Get out of the Gym:
Instead of feeling forced to get your exercise at this gym, take these activities outside. Walk or bike around the neighborhood, or find some real stairs to climb! Change of scenery goes a long way in alleviating boredom.

2.Join an Activity Club or Take a Class
A great way to ensure that you get regular exercise is to follow some pre-set structure. Exercise classes that meet once or twice a week for an hour or so will really help you shape up. Try dance or martial arts classes for a good workout!

.3. Follow the Seasons
Find seasonal activities that you might enjoy. In the winter, skiing, ice skating and snow showing are great forms of exercise. In the summer, the choices are almost limitless: team sports, swimming, rollerblading, biking, etc.

4. Use Music
If you must go to the gym, bring along some headphones and some fun music. It will keep your energy level up, and will allow you to focus on something a little more interesting than the wall in front of your exercise equipment.

Well, Hope these help…sure as I was born they do help me when I have to workout with my friend.

Lawdy, lawdy, whatever happened to push-ups, pull-ups and dips at home eh?

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

So You Want To Improve Your Level Of Aerobic Fitness?

Foras Aje — Tue, 31 Jul 2007 05:00:00 +0000

It’s a given, a level of aerobic fitness is very important if you want to get the best from your exercise regime.

Experts have stated that a person with good aerobic fitness will be able to walk, run, swim and jog further, faster and for much longer than a person whose aerobic fitness is average or poor. In addition, it makes daily activities much easier to cope with.

So what Exactly Is Aerobic Fitness?

Well, our muscles need oxygen in order to work at their very best – that’s why when we exercise, we get puffed out and need to breathe deeper to get the oxygen we need. It’s a given fact that the better your aerobic fitness levels are, the more you will be able to do in your everyday life.

So Which Sports Will Give My Aerobic Levels The Biggest Boost?

Well, besides stuff like jogging, swimming, there are a number of sports you can take up which will boost your aerobic fitness, as well as your overall fitness levels.

Cycling is another good way to improve your aerobic fitness, but you need to make sure the route you take incorporates a few hills – going up and not down!

What’s more is in addition to all the obvious health benefits above, aerobic exercise is also a terrific stress buster.

Just try a simple jog with your favorite fast music on (albeit being safe) and see for yourself what it’s like to run down hill.

Works for me ALL the time…

Well, mate…kick butt and take names.

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Well, maybe You should use a personal trainers' touch

Foras Aje — Sun, 22 Jul 2007 21:01:00 +0000

Well, not unless you really, really know what you're doing or at least have some sort of guide or road-map towards making a workout routine for training, it's safe to say it doesn't hurt to get a personal trainer...could help actually.

According to experts, using the exercise equipment in the fitness center is not very difficult, but neither is it something you should attempt to use on your own when you visit a fitness center for the first time.

You see, a trainer can teach you the correct techniques of using the variety of exercise equipment on:
how to grip a barbell,
how far to pull down a rope, and
how to adjust a machine to fit your body.

These are some techniques that are tough to adopt from a health and fitness book or video, so consider hiring a trainer if you are in any of the following situations:

First Reason
You are totally out of shape.

Second Reason
You want to update your program.

Third Reason
You want to design an exercise program to achieve a specific goal.

Fourth Reason
When you are recovering from an injury or illness you want to develop nutrition strategies to complement your fitness program.

Fifth Reason
A personal trainer will help you to stay motivated and be accountable to yourself.

So, again it won't hurt to get one (at least to get started and could possibly help a whole lot my friend...

Article Posted By Bodyhealthsoul LLC. Stay with us for more information on the Latest Health News, Tips, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Free Weights vs Machines?

Foras Aje — Wed, 18 Jul 2007 04:42:00 +0000

Well, considering how much almost every guy would like to be considered cut and trim, it appears to be that there is a constant dispute between supporters of the use of free weights and those that prefer exercise machines.

Many people claim that the body will benefit more from free weights. This is true to some extent, but some people feel that weight machines better. Free weights and exercise machines both have their advantages and disadvantages.

Take as an example the classic dumbbell bicep curl. This exercise is done standing up erect, palms facing forward with a dumbell in each hand. By contracting the biceps, the dumbbells are lifted as close as possible to the upper arms and then brought back to the initial position.

The same exercise done using an exercise machine consists of immobilizing your upper arms on a fixed pad, grasping a pair of handles in front and executing the same motion as in the case of the free weight exercise.

If you analyze these two types of exercises, you’ll discover that at the biceps level, they are almost the same thing. The difference lies in the fact that the free weights stimulate rather intensely other muscles beside the biceps, like your shoulders and your forearms, while the exercise machine isolates better the muscles you are training.

The pros for machines are that with them, one can more easily choose how much weight you want to work with. Free weights, on the other hand, can get a little tougher.

Still, over the years free weights have proven their efficiency. For instance, the history of bodybuilding is full of cases where impressive bodies have been obtained using nothing but free weights. Even nowadays professional bodybuilders rely mainly, if not solely, on free weights in order to bulk up.

Because free weights involve more muscles at a time, they are more effective than exercise machines on the whole. This doesn’t imply, though, that exercise machines are not very good. They have some advantages, like isolating more effectively the muscles you intend to train.

So what do I think in conclusion, I think a combination of both might be the most optimal, and dare I say a couple of bodyweight exercises (pull-ups, push-ups and dips AND burpees) won’t hurt.

To health.

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Need a Killer Workout?

Foras Aje — Mon, 16 Jul 2007 01:52:00 +0000

Hey, then try the following

One minute each of the follow exercises:

* Pushups
* Squats
* Calf raises
* Tricep dips (using both at the same time or switching from one side to the next after thirty seconds)
* Bicep curls (using both at the same time or switching from one side to the next after thirty seconds)
* Shoulder presses
* Crunches
* Oblique crunches

My personal favorite:

1. Burpees to failure

2. 40-100 ab wheel rollouts

3. Burpees to failure

4. Chin-ups

5. Burpees to failure

6. Mixed Grip Pullups (Left Supinated)

7. Burpees to failure

8. Mixed Grip Pullups (Right Supinated)

9. Burpees to failure

10. Pull-ups

11. Burpees to failure

12. Dips

13. Burpees to failure

Go through this routine twice and tell me if it don’t kick Ass!!!

To Health.

Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on the Latest Health news, Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

Try Hanging Leg Raises for the Lower Abs

Foras Aje — Mon, 09 Jul 2007 04:52:00 +0000

A friend and I were discussing some of the best exercises for the lower abs and though he had his choices...that I respect, perhaps nothing could come close as being effective as the hanging leg raises.

To tone the abs and at the same time target the arms lats (and depending on your hand position) even the chest, nothing perhaps, may come as close as these babies.

How to do:

1. Hang on a chin bar using an overhand grip with arms
straight at shoulder width.

2. Bend your legs about 15 degrees and keep them bent and
relaxed during the entire exercise.

3. Use your abdominal muscles to raise your feet upward in an
arc until they are a bit higher than a point level with your hips.

4. Hold this contracted position for a slow count of 1-2 seconds

5. Return slowly to starting position

6. Repeat repetitions until fatigued.

7. To increase intensity you may also raise your feet higher
during each repetition or perform this exercise with ankle
weights.

So give it a shot for yourself and see.

To health.

Aje

Keep your heart rate up-an Essential for 6-pack abs!

Foras Aje — Sun, 24 Jun 2007 19:18:00 +0000

Okay, so you want to see the rips in your gut and the cut right at the beginning of the groin eh?

Alright, here's something to note, you could do 1000's of crunches a day or roll the ab-wheel all you want, but, if you don't do something to burn up the fat and eat right...though you may have some degree of core-strength, you many never see the definition you so desire in your abs.

That even goes as far as any other muscle part.

Plus what is the point of having brute strength if you have no aerobic or cardiovascular endurance to back it up.

So, here are two essentials to keep in mind when working to improve you 6-pack physique...aerobics (namely: running, jogging, dancing etc) and eating right...(I advocate quite simply fruits and veggies ya'll).

Trust me, you will see the improvement, moreover, don't obsess so much with namely exercises for only the abs.

Try doing total body, or multi-dimensional exercises such as burpees, dead hang, pull (and chin) ups, push ups and dips along with your regular ab exercises to really tone up the muscles.

But remember Keep your heart rate up to burn the fat, the see the muscles.

Aje

For lasting results in a dedicated fitness program try Isometric Exercise & Proper Breathing

Foras Aje — Sun, 27 May 2007 17:47:00 +0000

Isometric Exercise & Proper Breathing Create A Non-Stressful Workout That Yields Results by Ellen Miller

Gentle, isometric exercise, combined with a carefully focused breathing technique facilitates quick, reliable, lasting results in a dedicated fitness program.

You can lose more pounds and inches -- without half-killing yourself by enduring high-impact, stressful exercise routines -- simply by changing your breathing technique during a light, isometric workout. Hard to believe? Maybe so, given all the “No pain, no gain!” and “Feel the burn!” hogwash we’ve been fed for so many years – but the good news is that it’s absolutely true.

This is great news for everyone who has burned out on the “Sweat ‘til you’re dehydrated” and “Burn! Burn! Burn!” approach to exercise. Pack all that foolishness up and toss it out; it’s not necessary; it never was necessary, and it never will be necessary for an effective, successful fitness program.

Most people are unaware of how they breathe … and many are likewise unaware that their usual method of taking in oxygen is shallow, short and highly inefficient. When you’re breathing correctly and more deeply, you’re taking in more oxygen, and enabling your body to use that oxygen more efficiently. This makes it possible for your muscles to function at top capacity.

How that works with isometrics is that by increasing the oxygen supply to the brain, you’re enhancing the brain’s ability to send messages to the muscles to contract. As you contract a specific group of muscles and have a targeted focus for your breathing technique, you’re actually forging new pathways of communication between the brain and the muscles you’re working.

It’s somewhat similar to Hatha yoga – which, in itself, is a kind of isometric exercise because you hold certain postures while you breathe deeply and slowly through the nose. But Hatha yoga isn’t specifically focused on physical fitness, whereas the combination of targeted isometric exercise plus a proper breathing technique is.

A training DVD combining isometric exercises and proper breathing technique can easily and quickly show you how to combine the two for reliable, lasting results, enhancing your fitness program and making it work even harder for you – while you don’t have to work any harder at all.

The combination of a proper breathing technique and targeted isometric exercises has the effect of making your body a more efficient, effective machine. One well-known isometrics instructor tells of a client who had broken her leg and couldn’t leave her couch. Within a week, she had lost two inches by utilizing this system, without changing her eating habits or anything else. Granted, the story is anecdotal … but the instructor had her client measure herself both at the beginning and end of the week of using the breathing technique along with targeted isometric exercises that could be done while sitting on the sofa, and the two-inch loss was documented.

With an isometric exercise DVD that also incorporates training in proper, targeted breathing, you can speed up your fitness program dramatically … and while you’re doing so, you won’t be over-extending yourself physically … won’t be over-working your muscles … won’t wear yourself out or feel any discomfort. It’s one exercise system that’s “no pain, all gain.”

Owner of IsoBreathing Inc. and creator of IsoBreathing(R) Ellen has been teaching life style and fitness over 20 years and is a certified fitness practitioner and personal trainer. Find out about Isometric Exercise, Weight Loss Exercise or buy her Exercise DVD - visit http://www.isobreathing.com.

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Weight loss using a good Treadmill

Foras Aje — Thu, 24 May 2007 16:02:00 +0000

Weight Loss by Treadmill by andreasovte

Weight loss using a good Treadmill workout program has worked for many people - and it can work for you too.
Treadmills can be used by virtually any age group, and by individuals of any activity level. Treadmills can help you lose weight, and maintain your weight loss.

It really is a numbers game. The more time you spend doing cardiovascular exercises the more calories you are going to burn and the more weight you will lose. And if you are looking for fitness equipment that will get the maximum burn, then a treadmill should be at the top of your list.

The treadmill is unsurpassed for a cardiovascular workout. According to a study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee, calories burned on the treadmill for 60 minutes averaged 865 - 705. This compares to:

Stair machine 746 - 637
Rowing machine 739 - 606
Stationary cycle 604 - 556
Cross-country ski machine 678 - 595

This is one of numerous studies, that rank a treadmill as the number one cardiovascular machine.

Here are a few steps you can take to develop your own weight loss treadmill program:

Find ways to make your Treadmill session enjoyable, by listening to music, books on tape, or teaching tapes. Or, some people prefer to just enjoy nature and life around them, and the time to think, pray, or just let their mind wander. The more you enjoy your Treadmill workout, the more likely you are to workout consistently.

Make it a DAILY habit - just like brushing your teeth. Working out on your Treadmill daily makes your weight loss ambitions much more likely to succeed than if you are working out two to three days a week. And, most people that make the switch will tell you that it's easier to workout every day. You don't have to think about whether it's a workout day or not and get geared up for it - you just do it every day and your body gets used to it. It soon becomes a normal part of your day and you begin to look forward to it.
Incorporate "intervals" into three or four of your Treadmill sessions each week. Intervals are brief periods (about one minute) of more intense exercise mixed into your Treadmill sessions. For example, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.

Here's how it will look; you'll start with your normal three to five minute warm-up and then five minutes into your walk you do your first interval, one minute of faster walking (or perhaps jogging). At the end of that minute you should be "winded" and ready to slow down. You'll slow down to your normal walking speed for the next four minutes and then your fifth minute is another one minute interval. This pattern continues throughout your exercise session.

Intervals increase your aerobic fitness level by "pushing the envelope." While doing your interval you cross the anaerobic threshold into anaerobic metabolism, forcing your body to become conditioned to more intense exercise and making it a better weight loss program.

Intervals increase your basal metabolic rate (BMR), causing you to burn more calories 24 hours-a-day, and intervals can make your exercise less monotonous and help the time pass more quickly.

If you're not weight training, walk on your Treadmill with light (one to two pound) hand weights two to three days per week. Swing your arms and also use a variety of arm movements while walking to tone your upper body muscles and further increase your basal metabolic rate.

If at all possible, do your Treadmill workout first thing in the morning. Over 90% of people who workout consistently, do so first thing in the morning. If YOU want to exercise consistently, odds are in your favor if you hop to it early.
Make one day a week your "easy day." Make this a very leisurely workout. Appreciate how good your walks are starting to feel as you lose weight and tone your muscles.

Keep a record of your workout. There's something very motivating about seeing your workout accomplishments and paper. Record the date and time-of-day of your workout, and the distance and/or time you walked. Keep a running total of the miles or minutes you've walked. Also, record your thoughts or feelings for that particular workout.

By taking these steps you're making this time each day a special time to take care of yourself. Make that a priority in your life and don't let anyone or anything keep you from that time. Working out on your Treadmill every day will help you achieve your weight loss goals and have a positive impact on all aspects of your life, including fitness level!

So, from the simple perspective of weight loss, the treadmill is by far the best exercise machine given its significantly associated energy expenditure. Treadmills have consistently provided quality results and lasting benefits. Treadmills allow you to work at your own pace, but don't allow you to slack off. You'll be able to burn calories effectively and reach your weight loss goals. It's that simple.

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When Exercise is not Exercise

Foras Aje — Thu, 24 May 2007 15:48:00 +0000

When Exercise is not Exercise by Simon Evans

One of the biggest reasons we are getting so fat is no secret, we eat more calories than we burn. For example, if you take in 2000 calories a day and you only burn or excrete 1900 then you have a net increase of about 100 calories per day, which translates to about 10lbs of increased body weight per year. Do this year after year and you find yourself 50lbs overweight in just a few years.

There are three main ways that we burn calories

First, is our basal metabolic rate (called BMR). These are the calories that we burn just lying still. The calories we burn just breathing, pumping blood around and basic physiology. In individuals that have a sedentary occupation and don't exercise much, this accounts for most of the calories burned.

Second, are the calories burned from eating and digesting food. These are called the TEF or Thermic Effect of Food. This accounts for about 10 – 15% of total daily calories burned by most people.

Third, are the calories burned by physical activity. Most people think of these as the calories burned by the amount of exercise that you get. There are all kinds of formulas to calculate how many calories you burn while exercising and most exercise equipment can do this for you.

Activity is not always as it appears

However, there is another form of calorie burning from physical activity that is under appreciated. These are the calories burned from NEAT, which stands for Non Exercise Activity Thermogenesis. Kind of a mouthful, so let's just stick with NEAT. Researchers at the Mayo Clinic are heading up much of the NEAT studies, but it is catching on elsewhere as well. In fact, one of my colleagues at the University of Michigan is working with the Mayo people to study NEAT in a pre-diabetic rat model that we are studying.

NEAT is essentially the energy that you burn just by moving around. If you have a job that keeps you active then this will account for much of your NEAT. But tapping your fingers, shifting in your chair, bouncing your leg, etc. all add up to some calorie burn as well.

Benefits of Fidgeting

Some folks, like me, are very fidgety - when I was little my parents always told me to stop fidgeting so much. Other people sit motionless much of the time. These ‘innate' behaviors account for a lot of calorie burn.

It turns out, according to estimates from the researchers, that fidgeting can actually differ by a couple of hundred calories per day between fidgeters and still people. If you think about that in terms of weigh gain that can add up to 10 - 20 lbs. per year. That's a huge difference and may be one of the reasons that some people just don't gain as much weight as others, even when they seem to eat and exercise about the same amount.

This does not mean that if you are a fidgeter and seem to be protected against weight gain that you do not need to exercise. The benefits of getting your heart rate up go far beyond burning calories and losing weight. Exercise also contributes to cardiovascular strength, muscle tone and even brain function, as I have discussed in the past.

NEAT things to do

Fidgeting is not likely something that you can adopt if you are not a fidgety person. It seems to be programmed in. However, you can do a lot of things to increase your level of NEAT and burn a few more calories every day, which can add up to big effects.

Here are a few suggestions:

Stand up and walk around when you talk on the phone instead of sitting at your desk or on the couch.

Don't sit in your chair for more than 15 minutes without standing up and stretching a little.

Take the stairs instead of the elevator.

Park further away from the store and spend two extra minutes walking instead of two extra minutes driving around looking for the closest spot to the door.

Park a block away from work or get off the bus a block early.

These are all simple things that don't seem like much but when you think about these in terms of cutting 10 – 20 lbs per year off your waistline, it should be worth it.

Copyright (c) 2007 The Brain Code LLC

Train your Brain for total Brain Fitness. The Brain Code is the key to unlock your maximum potential. Dr. Simon Evans puts together the right ingredients in right amount to create the recipe for success. Visit us at http://www.thebraincode.com

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Tips on Training to develop abs

Foras Aje — Thu, 19 Apr 2007 12:43:00 +0000

Choosing the right abdominal exercises isn't the only thing you have to to get a six pack. More important, you have to you work diligently at your diet, staying with a fat burning, muscle building nutrition and exercise plan 365 days a year.

Training to develop abs is one of the most misunderstood fitness concepts. Here are the top five myths about building abs:

1)You can "spot reduce" the fat on your abs by doing more sets and/or harder exercises.

Regardless of the number of crunches or more advanced ab exercises you do you will not get rid of the fat on your abs alone. When you do crunches you are working the ab muscles under the fat. Most ab exercises burn few calories and these few calories do not just come off your ab fat. The energy burned comes off equally from every fat cell in your body.

2)You don't need to watch what you eat.

Diet is the first and foremost factor in trying to get a six pack. You must acheive a very low percentage of body fat to see your ab muscles from under the fat layer. Ab exercises burn few calories so you must adhere to a fat burning, muscle building workout routine on a regular basis.

3)You must work your abs everday and for a long duration.

Your abs should be worked out just like every other muscle group. Three times a week for 10-15 minutes is plenty. Working your abs for 30-40 minutes does not effectively build your abs. Group fitness classes called "Ab Burner" or "Abs of Steel" which do continuous abs for 30 minutes are also a waste of time.

4) TV commercials or magazine ads can will help you get that six pack.

There are dozens of home ab machines that make superior ab claims. Most of these have been tested and studies found the traditional moves like crunches, oblique cross overs and reverse curls were much more effective. Even health clubs have some ab machines that can't hold a candle to the more traditional exercises.

5)Form is not important as long as you do millions of reps.

It is important to do all reps with good form. Think quality, not quantity. Avoid full sit ups and too many crunches as both can injure the lower back.

In summary, think great nutrition, low percentage of body fat, quality over quantity, work the abs only a few times a week for a short time, avoid ab machines and follow an overall mass gaining, fat losing exercise program.

By: Lanny Schaffer, Ph.D-4885

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy, For more cutting edge training information go to www.aerobic-exercise-coach.com

Exercises for The muscles of the lower body

Foras Aje — Fri, 13 Apr 2007 13:13:00 +0000

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

By: Rick Mitchell

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Rick Mitchell has written numerous articles aimed at helping athletes, from beginners to advanced, understand how to build muscle and increase strength. He has also developed several supporting web resources including Fitness Gear Online

you’re the perfect candidate for a different kind of workout

Foras Aje — Thu, 12 Apr 2007 13:08:00 +0000

Do you shy away from working out because you don’t like to fight with machines at the gym? If so, you’re the perfect candidate for a different kind of workout – one that’s fun and invigorating, that tones your body, and gives you a cardiovascular boost and endorphin rush.

This time of year, a lot of people get that kind of workout by hopping on water skis or rowing down the river; but for this workout, you won’t have to leave home, unless you want to. There’s a new phenomenon sweeping the country. Grown men and women are picking up hula hoops, similar to those they played with back in grade school, and using them as an integral part of their workout routines.

According to the Cooper Institute, a health-based, nonprofit research and education center, they’re on to something. One minute of hula hooping burns as many calories as running an eight-minute mile or high impact aerobic class. The activity also promotes correct body alignment from the circular motions and proper posture in the upper body.

Fitness experts are quick to point out you can get even more health benefits if you step things up a notch and use a weighted hoop like those offered by California’s Sports Hoop, Inc. They have three models available.

The Acu Hoop and Trim Hoop models can be used to strengthen the user’s abdomen and lower back while at the same time improving blood circulation to those areas. Both are ideal for people who are interested in health, fitness and fun, and available with 3, 4 or 5 pound weights. The primary difference between the two is that the Acu Hoop was a wavy shape design, comes in detachable pieces and is made with high tech plastics. The Trim Hoop is a plain circle with steel pipe inside. It is not available in detachable pieces.
The company also makes a Sports Hoop designed to enhance intense adult and teenage fitness workouts.

Want to give sports hoping a try? Here are the step-by-step instructions for getting started:

1) Find enough space around. Keep your feet one foot wide. Relax your knees, waist and body.

2) Relax your elbows. Lift the hoop and advance it tightly against the back of your waist.

3) Grasp the hoop and keep it in a horizontal position before swinging out. Do not position the hoop at a tilt.

4) Horizontally swing out the hoop against waist, fast and powerfully. Move your waist immediately.

5) Move your waist in a circular motion, all around pressing against the hoop.

6) Keep your motion fast enough to match the circulation speed of the hoop for it to stay up on your waist.

By: Nathan Harris

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You can find Sports Hoop products at Sports Authority stores nationwide. For more information about their uses and health benefits, visit www.sports-hoop.com or call toll-free (866) 700-5668. - ARA

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learn how to lose weight and gain muscles instead

Foras Aje — Thu, 12 Apr 2007 05:03:00 +0000

As the human body grows old, the balance between the fats and muscles revolutionize. After reaching the age of 25, people tend to lose as much as 5% of their muscles every decade. And if people will not try to maintain fitness, they will build up more fats than muscles.

So the idea now is to learn how to lose weight and gain muscles instead. To help you out, here are some tips for losing weight and building muscle.

1. Exercise regularly

If you want to tone down your muscles in a specific area and would want to lose those fats, it is still important that you undergo "overall conditioning" programs. In this way, you lose fats and build muscles evenly.

Moreover, exercise should be on a regular basis. With a regular exercise, you can build lean body muscles and lose fatty tissues all at the same time. Hence, you do not lose those muscles and accumulate fats.

2. Count calories

The only problem with caloric intake is that some health professionals have falsely created a concept regarding the control of caloric intake in order to lose weight.

Losing weight is not all about control and restrictions but more on counting the amount of calories you have taken in. Besides, learning how to count calories will allow you to make better food choices.

3. Be realistic

Building muscles and losing weight do not pose any difference when it comes to the required period to achieve good results. Losing weight and building muscles fast does not mean a month or two weight loss and body building program. It can be longer.

Hence, do not be discouraged if you cannot see any results after working out for almost a month. Besides, perseverance really pays off. So if you really want to lose weight and build your muscles fast, use an effective strategy and the best work out program.

If you think of fats and muscles, you will think of better ways how to lose and build them effectively. Try to keep these things in mind and you will definitely achieve the results that you want.

By: Mike Selcsum

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Check out www.muscle-guide.com for more great information on building muscle and getting fit.

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Article Posted By the Webmaster Foras Aje. He invites you to visit his website for more information on Healthy Living and Lifestyle choices at http://www.bodyhealthsoul.com

What is weight lifting superset?

Foras Aje — Wed, 11 Apr 2007 13:40:00 +0000

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.

• Antagonistic Muscles Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

• Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

• Post – Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.

By: Chris Chew -

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Chris Chew is a personal trainer of pageant winners, models, actors and other celebrities. See his training system at Free Build Muscles Ebook and Fitness Instructors Singapore

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secrets to getting ripped

Foras Aje — Fri, 06 Apr 2007 13:38:00 +0000

You’ve been training for a while, but it still seems to be some kind of secret. You haven’t been able to discover how to get ripped. Sure, you made some good gains in muscle size and definitely got stronger, but those early gains didn’t seem to continue. The question is: How to get ripped? What’s the secret the hard core bodybuilders seem to know that you haven’t been able to figure out? After all, you’ve probably read every magazine there is on the subject, to no avail.

How to Get Ripped Secret #1 – Those magazines you’ve been devouring are, in many cases, just thinly disguised advertising compiled by the supplement manufacturers. Now don’t get me wrong, massive gains in muscle size can definitely be made easier and more quickly by adhering to a sensible supplementation regimen. However, many of these magazines are actually published by the supplement manufacturers themselves. Do you think they give objective, non-biased information? It’s possible, I guess.

How to Get Ripped Secret #2 – It’s all about your diet. Okay, you need to work out consistently to get the ripped look you’re after, but the real, shredded physique that you’re after can only come about by maintaining the correct dietary combination. The biggest keys you must have to the whole “getting ripped” thing are eating enough good, high quality protein, and eating only low glycemic index carbohydrates. If you can do that correctly, you almost can’t fail. Correctly means getting your nutrition in small meals, spaced throughout the day. You’re not after three squares like you’re in the Army you want to get 5 or 6 smaller meals. This will ensure optimum nutrient uptake and utilization. One way to make this easier is by using strict portion control. You can eat quite a lot, but just not of any one thing.

How to Get Ripped Secret #3 – No overtraining. It’s a very common mistake when it comes to getting really ripped. Too many people train like they were going to do a triathlon. The problem is that while triathletes have very low body fat, and some would consider them ripped, they have very low muscle mass, so you would probably not. You need to train at high intensity. That’s the key. Keep the intensity very high, but then allow adequate recovery time. During this recovery period is when your muscles will explode with size.

How to Get Ripped Secret #4 – Stretch like you’re a martial artist to get ripped. Muscle flexibility is great on two counts; it helps to prevent injury, and increases muscle strength. Research has found that regular warm ups that incorporate a solid stretching regimen will increase strength better than lifting alone. In addition, regular stretching will help prevent injuries that can stymie your progress.

How to Get Ripped Secret #5 – Never max out on strength and aerobic training on the same day. Both of these need you to be able to put forth maximum effort. You’re unable to accomplish this if you’ve just given your all in another activity. Remember, intensity is key. You must maximize intensity. That means splitting your training on days when you hit the wall.

These secrets to getting ripped will help get you that absolutely ripped up, shredded look you’re after. You can do this.

By: OpportunitiesAplenty

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If you want to have those huge, ripped muscles in less than 24 minutes a day, you should see this program for exactly how to do it. Labored for years without the muscle building success you deserve? Many have suffered the same fate. There's no reason you should. See the Get Ripped guide for exactly how it's done.

Exercise Reduces Jet Lag (expert speaks)

Foras Aje — Thu, 05 Apr 2007 13:37:00 +0000

Let lag is a physiological phenomena resulting from crossing one or more time zones. Jet lag originates in nerve cells of the hypothalamic region of our brain which regulate temperature, sleep, and timing such as circadian rhythms. This internal brain system does not react rapidly to changes such as skipping ahead several time zones. When timing is disrupted we experience the symptoms of jet lag. These are:

*Fatigue

*Insomnia

*Loss of appetite

*Disorientation

*Reduced concentration

*Reduced aerobic fitness performance

*Reduced anaerobic fitness performance

*Higher injury rates

*Reduced dynamic strength

*Stomach problems

*Joint swelling and stiffness

*Muscles pain and stiffness

If you take no special precautions, jet lag can be very unpleasant and last quite awhile. For every time zone you cross, it is estimated to require a full day to recover from jet lag.

New research has shown that exercise before, during the flight and after arrival can reduce jet lag symptoms and jet lag time. First, take good care of your self. Eat well, exercise, get plenty of sleep and stay well hydrated. There's no magic preflight jet lag exercise program. You can do cardio, interval training or weight training. Just do something with some intensity.

During the flight it is important for you to get up often and move around, doing simple stretches and exercises. Even easy movements like walking up and down the aisle, a few squats or some stretches will improve many jet lag symptoms. Exercise, too, is a regulator of the hypothalamic pituitary axis and it does so in a way that counteracts the functions of jet lag. Here are a few exercises you can do on flight:

*BENT KNEE RAISES. Stand by the aisle and put your hand on a seat. Raise your knee up to your hip level several times on both sides.

*SQUATS. Keep the same position and do a few sit down-stand up squats.

*SHOULDER SHRUGS: With arms at side (seated or standing) roll shoulders in a circular movement, both front and back.

*NECK STRETCH: Perform easy, gentle neck circles to the right and then to the left. (Sitting or standing)

*ARM REACHES: Reach both arms straight above your head and hold. (Sitting or standing)

*WALKING: Walk up and down the aisles a few minutes. You can vary your walk from a normal heel to toe walk, to walking on your toes or walking on your heels.

*UPPER BACK AND CHEST STRETCHES: First squeeze your shoulder blades together and hold for a few seconds. This stretches the chest. Next give yourself a big bear hug and round your shoulders forward for an upper back stretch.

* RAISE YOUR HEART RATE. Most of us may be too timid to jog in place in the aisles or jump. If you just want privacy to rev yourself up go to the lavatory and jog/jump. There's not much room but it works!

The above are only a few simple movements you could use during a flight. The effects of exercise on diminishing and shortening the jet lag symptoms are also useful post flight. Most individuals who cross several time zones feel tired, a little sick and disoriented post flight. Another moderate or higher intensity workout will help your brain shake off those post flight blues.

Exercise isn't the only way to relieve jet lag. Performing exercise together with the following simple measures would be more effective:

* Get a full nights sleep several days before you depart

*Stay well hydrated several days before and during the flight

*Avoing significant amounts of alcohol or caffeine

*During the flight, carry on light healthy snacks and eat one every 3 hours.

*If you feel very tired, try to take naps of 30 minutes or less

*Use earplugs off and on on the plane to give yourself a break from the constant noise and also use them if you take a nap.

*Use light and dark to trigger wake cycles. If you are trvaeling across many time zones then you may want to use a light therapy device.

By: Lanny Schaffer, Ph.D-4885

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness information go to www.aerobic-exercise-coach.com

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Hey, strength training should never be left out

Foras Aje — Thu, 05 Apr 2007 04:16:00 +0000

The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.

By: Ken_B

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