The Fitness and Happiness Connection

In a recent Time Magazine cover story titled Why Exercise Won't Make You Thin, author John Cloud presented evidence to support the theory that the more you exercise, the hungrier you get and the less likely you are to lose weight. His arguments seem to be aimed at getting people to give up exercise altogether. Unfortunately, the article provided very little insight into the positive connection between exercise and happiness.

Even if a person's eating habits prevent weight loss, there's no denying that exercise is an important component of good health. It's well documented that aerobic exercise can make you feel happier because it increases the body's production of endorphins, which are chemicals that give you a feeling of well-being and even euphoria. Exercise can also help you sleep better, fight mild cases of depression and boost your self-esteem.

Finding time to exercise isn't always easy, but for people who have desk jobs that require hours of inactivity, it's critical to find a few hours a week for exercise. Creating a fitness plan is one way to make sure you stay motivated to exercise on a regular basis. A good fitness plan should include these three components of well-balanced exercise: aerobic exercise, strength training and flexibility training.

Aerobic Exercise

This type of exercise gives the heart a workout. It consists of physical activities that quicken the pulse and breathing for at least 20 minutes. Biking, running and swimming are great forms of aerobic exercise. Team sports such as tennis and basketball will also give you a good aerobic workout, as well working out on machines like treadmills, elliptical machines and exercycles. You can avoid boredom in your fitness plan by switching between different forms of aerobic exercise.

Strength Training

Besides the heart, other muscles in the body also need a workout. Strength training with weight machines and free weights can tone the muscles of the arms, legs and torso. Yoga and Pilates can also be used for strength training. Another advantage of training to build muscle is that it can help prevent the loss of bone mass and slow down the onset of osteoporosis.

Flexibility Training

Being flexible can help prevent injury and can help improve performance for aerobic activities. Stretching on a regular basis is one of the best ways to stay flexible. Most gyms offer flexibility and stretching class and there are also DVDs that can be used to learn how to properly stretch. Besides stretching, many activities promote flexibility, including karate, dance, gymnastics, Pilates and yoga.

A well-balanced fitness program should include several sessions per week of each of these three types of exercise. Remember that you don't have to be a top competitor in a sport to benefit from it - it enough just to participate on a regular basis. Besides looking and feeling better, you'll gain a sense of accomplishment by taking on new challenges. Investing time in a fitness program is one of the best ways to ensure happiness and a sense of well-being.

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How To Put Fitness First In Your Life

Even though many people want to make fitness a priority in their lives and put it first on their to do list, it seems like a difficult task to actually make it happen.

 Most people have put it on their list of new years resolutions at one time or another in their lives showing how much people want to make it a habit and yet how difficult it can be.

One of the secrets to working out on a regular basis is to make it a priority but also to find something that you find fun and exciting to take part in.

You'll also want to make sure you start out slow and enjoy the process of getting in shape and improving your performance.

So you can start by looking at activities that you'll enjoy and asking some direct questions.

Do you enjoy working out by yourself and could use the alone time or do you prefer the motivation and camaraderie that a community of like minded individuals can bring?

Do you like losing yourself in repetitive motion or do you prefer something that provides a changing stimulus where you need to ficus your attention on an ever changing and fast paced activity?

Are you looking for a small group environment that helps keep the motivation high and where you don't have the intimidation of a large group or do you prefer the anonymity of training in a large group?

Do you prefer a low impact workout or high intensity, adrenaline charged activity?

A good start is to assess what your preferences are and then try a few different classes to see what works for you and what makes you excited to take part in again.

You'll also want to look for a gym that's near your home or work as it helps to keep going regularly if the gym is nearby.

You'll want to eliminate the obstacle of having to get there and make sure that distance won't deter you from working out.

The greatest thing about habitually making exercise a part of your routine is that is does become a habit and you end up looking forward to working out as it becomes more effortless to get your self moving and you end up seeing results.

So how do you make working out a priority in your life?

Find something you enjoy doing, look to make small increments of progress, track your development by keeping a logbook, eliminate distance to a fitness center as a deterrent and keep going until it becomes a habit.

Before you know it you won't want to stop.

Check out tips on incorporating workouts into your lifestyle effortlessly while getting results at: http://www.kettlebellstrengthtraining.com

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5 Best Fitness Exercises That Will Help You Burn Calories Fast

Activities that use the largest muscle groups of the body and performed continuously usually will burn calories fast in the greatest amount.
 
Intensity and duration are the two key determinants of total energy lost - calories burnt. Activities in which you may be able to exercise continuously at a fairly high intensity for a prolonged period will maximize your total caloric lost.

Although this may include a wide variety of different physical activities, those that have become increasingly popular include walking, running, swimming, bicycling, and aerobic dance.

Now, the following are the details of the different fitness exercises that will help you burn calories as fast as possible.

1. Walking and Running -

These are popular exercises because they are so practical to do. All you need is a good pair of fitness shoes.
As a general rule, the caloric cost of running a given distance does not depend on the speed. It will take you a longer time to cover the distance at a slower speed, but the caloric cost will be similar to that lost at a faster speed.

However, walking is more economical than running, and hence you generally burn fewer calories for a given distance walking than you do running.

Fast, vigorous walking, known as aerobic walking can be an effective means to burn calories. However, as with other exercise activities, it takes practice to become a fast walker.

2. Stair climbing -

At home, at work, in an athletic stadium, or on stop machines is one of the means to make walking vigorous. Skipping is also more vigorous but may lead to injuries.

A lot of people use small weight in conjunction with their walking or running programs either by carrying them or strapping them to the ankles or waist. The most popular technique is to carry small weights of 1-3 pounds.

3. Swimming -

Because of water resistance, it takes more energy to cover a given distance than does either walking or running.

Although the amount of calories burnt depends somewhat on the type of swimming stroke used and the ability of the swimmer - you, swimming a given distance takes about four times as much energy as running.
For example, swimming a quarter-mile is the energy equivalent of running a mile. Water aerobics or running in waist-deep, chest-deep, or deep water - may be effective exercise regimens that help prevent injuries due to impact.

4. Bicycling -

 This takes less energy, about one-third the cost, to cover a given distance in comparison to running on a flat surface.

The energy cost of bicycling depends on a number of factors such as your body's weight, the type of bicycle, hills, and your body's position on the bike - assuming a streamlined position to reduce air resistance.

Owing to rapidly increasing air resistance at higher speeds such as 20 m.p.h, the energy cost of bicycling increases at a much faster rate at such speeds.

5. Aerobic dance -

This has been a popular form of exercise for a long time. There are variety of styles of aerobic dance varying in intensity and the degree of impact with the floor.
 
High-intensity and high-impact aerobic dancing approximates 10 calories per minute in women, which is indicative of energetic exercise.

Unfortunately, high-impact, or soft-impact, technique was introduced in which one foot usually remains in contact with the floor.

If done at a high intensity, low-impact aerobic dance may also use approximately 9-10 calories per minute and be less likely to induce injuries to the legs. The use of step benches may also increase exercise intensity and that can also help you burn calories faster.

Saeed Sikiru is a fitness enthusiast, a full time blogger and freelance writer. He owns a blog where he writes regularly about weight loss tips. You can also Hire Him for your writing and marketing projects at affordable cost.

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Fitness Tips: The 5 Best Workouts for your Arms

Let's face it: next to six-pack abs the number one muscle group that every guy wants to train is arms. Having the sculpted guns you desire is not hard. There are a wide variety of ways to achieve this and we'll discuss the proven effective ones...

#1. - Kettlebells

The kettlebell was the strength secret weapon of the soviet special forces. In this discipline the principal exercise is the kettlebell swing. Exactly as the name implies it's essentially a swing.
In this drill you place the kettlebell between your legs, then you use your hips and posterior chain to propel it forward and up in a circular swing movement, then you drop it under control back between your legs.
This exercise will work all the muscles of your back chain, from your heel to your upper back, your abs, your chest, and most importantly to our purposes, your arms. You only need to train 15 minutes three times a week to see results.

#2. - Push-ups

Every single military training program includes push-ups, and there is a good reason for that. Push-ups work all the muscles in the upper body and build strength in the forearms, wrists, upper arms, shoulders and chest.
Doing push-ups on a regular basis will give you the sculpted arms you have been craving for, plus some added bonuses.

#3. - Pull-up bar

Pull-ups are one of the most challenging exercises. They will help you increase your arms, back, and abdominal strength very fast. The strength in your hands and fingers will increase as well.
Many guys find it very difficult to execute this exercise. Do as many pull-ups as you can and don't be discouraged if they are not a lot. If you are consistent and perform only 10 pull-ups everyday you will be amazed with the results.

#4. - The classic barbell curl

This is a very basic and boring exercise, but it works. Many guys consider the barbell curl the best bicep exercise because you can use a wide range of grip widths. This will allow you to hit different parts of your biceps.

#5. - Slow bench dip

This is a great exercise for developing the triceps. You don't need any kind of fancy equipment. You can use any bench or two stable chairs to perform this drill.
Execute any of the exercises above and you will get the arms you desire. Just remember, if you want to see fast results, you have to train your arms frequently to exhaustion. The fatigue will stimulate the chemical reactions in the body so that muscle hypertrophy will be attained.

If you want to learn how to lose weight and get six pack abs faster than you ever thought possible go to http://www.alphamaleworld.com, you'll be glad you did.

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Healthy Eating: 3 Tips on How to Eat Your Way to Fitness

Most people seem to think that they have to starve themselves if they want to loose weight, when in fact, the opposite is true. If you really want to shed off those unwanted pounds, the best way to do so is by eating small, frequent and healthy meals.

 The danger of starving yourself is that you start feeling deprived and end up binge eating. So you gain back the few pounds you lost - and then some. The trick to dieting is to eat more - not less.

Here are three tips on how to eat your way to fitness.

• Eat healthy. Think food pyramid. A lot of people are not conscious of the stuff they eat. Instead of following a healthy and complete diet, they resort to drastic measures and restrict entire food groups. What you should do is to eat more of the healthy food such as fruits, vegetables and whole wheat grains. A diet that is too low in calories will starve your body of the nutrients that it needs. You will end up feeling weak and dizzy the entire day. So instead of not eating, try to eat smart.

• Eat breakfast. People skip breakfast on purpose as a way to cut back on calories. As a result they start feeling hungry around ten in the morning and end up getting themselves a calorie loaded, unhealthy snack. Eating a healthy breakfast actually helps in weight loss because it kicks your metabolism into action after a long period of not eating.

• Eat to live, not live to eat. Most people see food as a source of comfort. And this is why they gain a lot of weight. The more stressed they are the more they eat. They do emotional eating. If you want to be healthy, then have the right mindset. Eat to live, not the other way around. Improve your eating habits. When you start eating right you will find that you actually enjoy it. Then your body will start looking for nutrient rich and high fiber food instead of junk food and processed foods.

And now I would like to invite you to be fit and healthy for life. You can get FREE tips and techniques on how to eat your way to a beautiful body here at http://www.healthyeatingmagazine.com.

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Proven Fitness Tips and Tricks

 

 

Are you tired of huffing and puffing when you climb a flight of stairs? Is it time for you to finally get in shape? If so, you've come to the right place.

The following article has some great tips and tricks that will help you reach your fitness goals. So long as your ready to put in the work and keep yourself motivated, there is no reason why you can't get in the best shape of your life, no matter how old or out of shape you currently are.

The first thing you're going to want to do is create a diet that will help you reach your fitness goals. This doesn't mean you have to count calories or starve yourself. Quite the opposite actually. As you start your fitness routine, you are going to be building a lot of muscle, which will require you to consume a great deal of food. The important thing is that you make healthy food choices. Get rid of refined sugars and consume lots of protein. In general just try to eat healthier.

Once you've established your diet, you are ready to create an exercise routine. To reach your fitness potential, you are going to have to incorporate both aerobic and anaerobic exercises. This means that you are going to have to couple strength training with cardio.

When it comes to strength training, strive to target each muscle group 1 or 2 times a week and no more. This will give your body adequate time to recover and build muscle. As far as cardio goes, you have two different avenues to follow. If you need to lose a lot of weight, you are better suited training for longer periods of time at a moderate pace. If you are looking to improve endurance and overall cardiovascular health, stick to shorter more intense workouts.

Now that the planning stages are done, you are ready to set your fitness goals. It is important that you work towards something so that you can monitor your progress and see how much you have improved. Make sure that these goals are realistic so that they are attainable.

 Having goals that are too hard will just discourage you and cause you to abandon your fitness plan altogether.

With a good diet plan and exercise routine, you are ready to start your fitness program; however, you will make life a whole lot easier if you enlist the help of a buddy.

Having someone along for the ride with you is going to make the entire fitness process much more enjoyable. When you have a workout buddy, you will motivate each other to work harder, therefore you will reach your goals much quicker. It also increases the likelihood that you will stick with whatever program you create.

The information you've just read is not rocket science, however if used correctly, it can go a long way towards helping you reach your fitness goals. Be sure and use what you've learned, and you'll be in the best shape of your life in no time.

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Corrective Fitness Solution For Low Back Pain

As a Corrective Exercise Specialist one of the most common complaints I hear from new clients is of low back pain. If you have ever suffered from low back pain then you know what I am talking about and why it is such a big complaint.

Low back pain is the number one cause for sick leave than any other medical condition. (Office of Communications and Public Liaison, 2003) If you work in an office and spend most of your day sitting then this article is for you! If you are like me and have suffered or are currently suffering from things like herniated discs, compressed vertebrae or sciatic nerve pain I suggest you consult with your physician before beginning this or any exercise routine. The methods that I discuss here have helped me personally and many of my clients to alleviate low back pain and to care for it daily.

When a joint is moved into any position then one muscle is shortened (contracted) and the opposing muscle is lengthened (stretched). When these positions are held for long periods of time, the contracted muscles get tighter and stay like that, while the stretched muscle becomes weaker, thus keeping the joint in an altered position and out of neutral. Over time this can cause joint dysfunction, pain, altered movement patterns and could even lead to serious injury eventually.
The
primary joint we will be discussing here is the pelvis because this is where your spine connects via muscles and connective tissues. In order to keep this as simple as possible just imagine the pelvis like a box suspended in air by four cables (representing muscles). There are a 4 major muscle groups involved in the positioning of your pelvis; the abdominal muscles and hip flexors in the front. The gluteus, hamstrings, and low back muscles in the rear. If the low back muscles and hip flexors are tightened then the pelvis shifts up in the rear. The opposite happens if the gluteus, hamstrings and abs are tightened. If all are even then the pelvis would be square.

Now that you understand how the joint and muscular systems work together, let's discuss a major contributor to low back pain. The majority of people who suffer from this problem that I've met all have one thing in common: jobs that involve hours of sitting at a desk. When sitting, the hip flexors and the low back muscles are in a shortened state. This creates a pulling of your pelvis down in the front and up in the rear, called an anterior pelvic tilt, tilting your pelvis in such a way that your butt sticks out. The lengthened muscles in this dysfunction are the abdominals, hamstrings, and gluteus. These muscles, primarily the glutes and abdominals, are constantly in a weakened state and these are the very core muscles needed to support the lower back.

The process of treating this is based on Corrective Exercise. The first step towards correcting this is to inhibit the over-active hip flexors through self-myofascial release (aka foam rolling). The second step is to lengthen them by doing a static hip flexor stretch. You can also stretch the low back by lying over a fitness ball, this is also a great way to decompress your spine after a long day of sitting.

Once you have lengthened the tight muscles, then you can begin isolated strengthening of the abdominals and glutes. Some great exercises to accomplish this are hip extensions (aka bridges), planks, and sit ups or crunches. Another great exercise for strengthening the transverse abdominals is the standing or kneeling draw-in. You should also strengthen your hamstring muscles as these contradict the pulling of the hip flexors. This last one may not seem to make sense because most people with low back pain feel like they suffer from tight hamstrings and this is true. However, the reason the hamstrings feel tight is that they are being overly stretched because of the position of the pelvis and they actually need to be strengthened to counteract the hip flexors.

By doing these exercises you can bring your pelvis back to neutral and eliminate the pressure brought upon the lower back by sitting all day. I have used these exercises on myself and many of my clients with extreme success. If you have joint pain or issues feel free to comment or email me your questions, I would love to help you live and move pain free.

Dave C Smith CES.

I am a Corrective Exercise Specialist and a Specialist in Fitness Nutrition in Seattle WA. My purpose is to educate and teach others about how to incorporate health and fitness into their daily lives in a safe and effective way. I show that their is fitness everywhere we look, not just in a "gym" and it is about the conscious and, more importantly, the unconscious choices we make everyday. As a lifelong sufferer of back pain I live what I teach others. For more info: [http://www.cfmcorrectivefitness.com]

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Top 10 Fitness Tips

"I don't exercise. If God wanted me to bend over, he'd have put diamonds on the floor," comments Joan Rivers. It's true, many of us simply do not enjoy fitness and exercising. It's also true that every single person in this world can benefit from a proper fitness and nutrition program.

Use these top 10 fitness tips to get your workout routine started today. As always, talk with your doctor before starting a new fitness or nutrition program.

Tip #1- Set Realistic and Tangible Goals
Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by February 14th.

Tip #2- Measure Your Progress
Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts
Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts
Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men
Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest
Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up
Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down
Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle
Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated
Find a workout partner. Sign up for a marathon. Work with a personal trainer. Do whatever it takes to remain committed. If you falter, let go of guilt and get back on your routine as soon as possible.
These top10 fitness tips build the foundation of a safe and effective fitness program. Anyone can drop body fat and gain lean muscle mass by following a realistic workout and nutrition plan. Stay the course and you will be healthier and happier for it.

Copyright 2005 www.strength-training-woman.com

 Lynn VanDyke is the creator of A Step-by-Step Guide: How to Melt the Fat & Gain a Life. It is the only program that shows you exactly how to eat, exercise and succeed with life. The 400+ page interactive program comes complete with over 100 exercises, 130 daily menus, 63 ways to stick with it and loads more. Learn more by visiting: http://melt-the-fat.com

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