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If you’re highly informed or even if you’re one of those people that just stay home, no doubt you’ve heard of the Pilates Exercise. Pilates Exercises sometimes used an acronym for Proximal Integrating Latent Agile Toning Exercise; it aims to stretch and to strengthen your body that is why most contortionists and ballet dancers get into it. But just because people are taking it for physical improvement, and weight loss, it doesn’t mean that a Pilates exercise is a cardiovascular exercise. Pilates is basically a low intensity exercise, but you could still exert a bit, but not like how much you exert during an aerobics class. Most instructors recommend Pilates with aerobics and other forms of exercise for best effects.

The Pilates Exercise was invented by Joseph Pilates, a German National, as a self exercise. Pilates was born a fragile child, sickly and asthmatic, so he took to exercise to improve his body. When he was a bit older, he was living in France, and was arrested as an “enemy alien.’ During his internment, he was assigned in the medical facilities of the prison and this is where he put Pilates into use, as rehabilitation exercises for the sick. He attached springs to Hospital beds for Later he moved to the United States and opened his own Studio.

Since then the Pilates exercises has gained its reputation for helping improve the overall physical state of the body. Pilates exercise is a series of breathing techniques combined with stretching and a simple machine. Pilates exercises improve the body’s core, which includes the muscles in the abdomen, back, and buttocks. Some say it is better than yoga overall because it strengthens the body through improving posture strength and flexibility through stretching. The machines used in Pilates, are there to challenge the body, by making it stay in certain positions while moving the other parts in differing directions, thereby training the body to endure strain, thus increasing strength.

The basic Ideology of the Pilates Exercise is the use of the body’s mental ability to improve movement, efficiency and muscle control, which is also why they say that Pilate exercise somehow improves one’s mental state. Pilates also makes you aware of proper posture, due to the exercises that you do, it also develops the muscles in the back and abdomen, further contributing to your good posture. Pilate exercise also uses breathing techniques, which further increases mental focus. And probably one of the greatest focuses of Pilates is flexibility strength of the muscles. It is this ideology that made Pilates popular among dancers when it first started out.

Many Pilates enthusiasts and users have testified to the effectiveness of Pilates. With regular classes, the bodies become well balanced and stronger. Some say that after each workout, you can instantly feel the difference it has made to the parts of the body, mainly the legs back and abs. Aside from increased strength, there is also the topic of weight loss, this is what most people aim for when they do Pilates exercises, and this is achieved indeed when you do Pilates. Aside from the ones above other results of Pilates include increased energy levels, higher endurance, better flexibility, great abdominal workouts, and overall physical well being. Aside from those stated above, Pilates exercises are also used for the rehabilitation of physical injuries, because of its low intensity level and focused form of exercise, some doctors say that it is best for the treatment of injuries on the limbs.

Authored by Michael Bens – For more great information on how to lose weight, get in shape, and live healthy, visit Gabae Weight Loss for great resources, training and motivation!

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Your core is made up of the often neglected abdominal, lower back, and oblique, or rotator, muscle groups. Most of our movements originate from the core as it is a major link between our upper and lower body. It is also responsible for stabilization and is a key factor in developing power, speed, quickness, agility and coordination.

A strong core is essential for good posture and is vital in protecting the lower back from injury. On top of all of that, having a strong set of abs and lower back just looks good!

Perform all exercises using slow and controlled motions while focusing on the muscles intended to be worked. Do not use jerking types of motions. Stop immediately if you feel any pain or discomfort. Always consult your doctor before starting an exercise program.

1. Foot Tapper, (Oblique Exercise) – Lie on your back with your feet flat on the floor about six inches apart and your knees bent. Position your feet fairly close to your body, arms at your side, shoulders on the floor or close to it and chin tucked. Squeeze your left oblique (side of abdominal) and tap your left foot with your left hand. Do the same with your right hand and continue alternating back and forth. Tap each foot 10 times. To increase the difficulty reach under the legs and tap the opposite foot.

2. Bridging, (Lower Back Exercise) – Lie on your back with your feet shoulder width apart, flat on the floor with your knees bent. Place your hands on the floor next to your hips. Contract the low back muscles and lift the hips off of the floor until your torso and thighs are in a straight line. Hold for 5-10 seconds, return to the starting position and repeat 5-10 times. A pillow is optional.

3. Lower Body Crunch, (Lower Abdominal Exercise) – Lie on your back, bend your knees toward the ceiling and raise your feet off the ground. Your thighs should be at a 90 degree angle at your hips with your feet close to your buttocks. Place your hands flat by your side. Roll your hips and knees toward your chest while contacting the lower abdominal muscles. Return to a 90 degree angle and repeat 10-15 times.

4. Planking, (Total Abdominal Exercise) – Start in a traditional push-up position with your back straight. Place your elbows on the floor directly under your shoulders. Tighten your abs and lower back and hold this position for 30-60 seconds. Rest for 30 seconds and repeat. To isolate the upper or lower abs slowly extend one arm or leg out off the ground at a time alternating all four. A towel under the elbows is optional.

Jim Phillips is a physical educator, fitness coach and owner of http://www.home-exercise-secrets.com.

[tags]Exercise, Abs. Fitness, Core[/tags]

The Precor exercise equipment prowess is clearly seen in every piece of this powerful range. Design your very own Precor exercise equipment ‘mini gym’ at home with the help of their unique Space Planner, and you are well on your way to fitness and well-being.

The line of EFX Crosstrainers is proof of the superb engineering behind Precor exercise equipment. Building on your natural motion patterns, the Crosstrainers allow for a total body workout, with minimal impact as far as your joints and lower back are concerned. The EFX5.17i is one of 5 available models. It features 4 programs, with 20 easily adjustable resistance levels. The brilliantly designed Membrane console of this piece of Precor exercise equipment, provides all the feedback you need to adjust your training program for maximum efficiency.

The 5 treadmills in the Precor exercise equipment stable are equally tempting. When you feel a bit lethargic, the QuickStart button will jump-start both you and your treadmill! The suspension system is such that it will put a spring in your step, but still offers just enough give to ensure joint comfort. The solidly constructed Precor M9.31 features five programs, with adjustable speed and incline levels. This model is ideal for home use, offering quiet operation, and a space-saving small footprint.

Precor exercise equipment also offers a cycle line, which feature 4 models. The Precor C842i-U cycle has a belt drive system with a Poly-V belt, facilitating low maintenance and a pleasurably quiet workout time. The six programs includes variations such as Cross Country, Heart Rate Control, Hill Climb, and Weight Loss.

The StretchTrainer C240i in the Precor exercise equipment range is great for use before and after your workouts, and has been designed to improve flexibility.

Strength training has been addressed with the Strength Systems of Precor exercise equipment. If you want to see quick results, this is the way to go. You have a variety of options for upper body workouts, such as curls, lifts, rows, and presses. The lower body station takes care of aspects such as balance and muscle building.

The workout routine that is perfect for your body and your needs, is waiting for you in one or more of the Precor exercise equipment lines.

For more information visit Best-Gym-Equipment.com

Rika Susan of Article-Alert.com researches, writes, and publishes full-time on the Web. Copyright of this article: 2006 Rika Susan. This article may be reprinted if the resource box and hyperlinks are left intact.

[tags]precor exercise equipment[/tags]

* Not walking on a treadmill everyday for 45 minutes
* Its not swimming a lot of laps
* And its’ definitely not running 5 miles everyday

The best weight loss exercise is
* Something that you like (love) to do
* Something that you can do everyday for 30-60 minutes
* Something that can at least make you break a little sweat

So that rules out watching TV, reading and sleeping. Just think about something that you enjoy doing that requires you to move.

Do you like to play golf? If so, just play 18 holes without using the golf cart.

Do you have kids? Play with them everyday for about an hourthey will enjoy it and not only will you lose weight playing with themYou are preventing them from getting obese as well. Give your kids piggyback rides or play catch with them everyday for about an hour.

Even activities that you may not enjoy like Yard work, gardening or housecleaning can be done to lose weight. They are not just chores to do around your home but they are weight loss exercises as well.

Just do some kind of activity everyday for at least 60 minutes. Don’t make up a workout routinejust DO something. You can start RIGHT NOW while you are reading this article.

YOU WILL LOSE MORE WEIGHTdoing something you like (love) to do. You will stick with it longer because it doesn’t seem like work.

Advanced tip: Do interval exercises at least twice a week to burn more fat.

Have you ever heard of interval training? Interval training is where you workout fast or hard for a period of time followed by a period where you workout slow or easy.

For example—You may run for a minute and then walk the next minute.

Interval workouts should last no longer than 20 minutes but at least 10 minutes. So if you do an interval workout you are really working hard or fast only half the time and resting the other half by working out easy or slow.

Here are some more examples of some interval workouts you can do:

* You can Walk or Jog up and down flights of stairsGoing up is the hard part & going down is the easy part

* You can Run a lap around a track and then walk a lap around a track

* You can freestyle swim a lap real fast followed by a easy backstroke swim for a lap.

Just make sure that when you do the interval workouts that the hard or fast part is really intense. For example if you are doing a run/walk interval—Make sure that the run part is so intense that you just can’t wait to start the walking part.

Why do intervals?
After you finish an intense interval workout your metabolism will remain elevated hours after you finish exercising. So for many hours after you finish your interval workout your body is still burning calories (burning fat).

Think about itwhile you are taking a shower after your interval workout you will still be losing weight. Even when you relax to watch TV you are still losing weight because that intense interval workout kept your metabolism (your fat burning furnace) running high hours after you finished working outInterval training keeps your metabolism elevated throughout the day so you can burn more calories.

Interval training should be treated like weight training and be done 2-3 times a week.

Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net

[tags]best weight loss, exercise, lose weight, weight loss[/tags]

When it comes to selecting the right bodybuilding routines to fit into your social life, is always a dilemma but by following this simple 3 day a week routine, you will have plenty of time left for your family and social life.

When you join a gym for the first time, make sure to get the proper instruction, from a qualified trainer, on all exercises. Make sure to start off light in the first training session, and do only one set per exercise. You might be a little sore the next day, that is absolutely normal and it only shows that you have trained well.

After two weeks or so, you may begin to perform two sets for each of the exercises. When you have been training for about three months, you can increase to a maximum of three sets of all the exercises. Remember always do a couple of easy warm-up sets of 20-30 repetitions (reps), to get the blood flowing into the working muscle.

For each exercise listed below, you will do a maximum of around 10-12 reps for each. Make sure that the weights you are using in each exercise are heavy enough, so the end of the last rep should be nearly impossible to carry out. Next time you hit the gym again, you should try to increase the weights or reps you are doing. Increase the weight by one pound on all exercises once a week to ensure you are progressing.

Important: Have a bottle of fresh water with you every time you hit the gym, as you will lose a lot of fluid, in the form of sweat, during an exercise session!

If you want to view all the below listed exercises in action, then try to search for each one of them on Google, as there are tons of videos of different exercises on the net.

NOTE: Diet or exercise regimes should not be embarked on without seeking the advice of a health care professional.

Monday – Leg session day

Sets/Repetitions
Squats or Leg Press 1-3/10-12
Leg Extension 1-3/10-12
Leg Curl 1-3/10-12
Standing Calf Raise 1-3/10-12
Leg Raise 1-3/10-12

Wednesday – Chest, shoulder and biceps session day

Sets/Repetitions
Incline Bench Press 1-3/10-12
Close Grip Bench Press 1-3/10-12
Behind Neck Shoulder Press 1-3/10-12
Lateral Raise 1-3/10-12
Dumbell Biceps Curl 1-3/10-12

Friday – Back, triceps and abdominal session day

Sets/Repetitions
Shoulder Width Lat Pulldown 1-3/10-12
Close Grip Seated Pulley Row 1-3/10-12
Triceps Pushdown 1-3/10-12
Crunches 1-3/10-12
Hyper Extension 1-3/10-12
Shrugs 1-3/10-12

Michael Russell

Your Independent guide to Exercise

[tags]exercise[/tags]

When you purchase a Sole treadmill, you are buying quality, tradition and good reputation. The Sole Fitness Company is the maker of the Sole treadmill and they have been in the business of producing top-quality treadmills and exercise machines for over a decade. Sole have built a solid reputation by taking the time to invest in building exercise equipment that stands the test of time.

When you buy an item as big as a treadmill, you want it to last. You at least want to feel as though you got your money’s worth out of it. This can only happen if the treadmill is built well, if it is durable, sturdy and can withstand some of the light abuse that it will receive from the kids and the dog, as well as the tough workouts that you plan doing on it. Sole treadmills are built to withstand the every day knocks and bangs that daily life brings about.

Such is the reputation of Sole exercise machines, they are the treadmill of choice in many of the worlds finest hotels. In fact, the Hilton hotels have installed and use only treadmills made by Sole Fitness. Many people do not know this, but Sole Fitness guarantees their treadmill motors for thirty years and their treadmill decks and frames for a complete lifetime. This is phenomenal! It definitely demonstrates that Sole machines and treadmills are built with quality components that last.

Treadmills made by Sole are definitely considered to be top of the line and most models sell for over one thousand dollars. There are a variety of Sole models; fold away treadmills and non-foldable treadmills. One of the best exercise machines that Sole currently have on the market is the Sole F85 Treadmill. This is a fold up treadmill that is truly top of the line in every way.

The F85 comes with all of the regular features like speed control, incline control and heart rate monitor. It also has pre-program workouts, it holds users of up to 400 pounds and even allows you to input your own customized workout routine. If you are serious about fitness this Sole treadmill is the treadmill for you.

Visit our website and download our popular FREE ebook “It’s fun to be thin” This book will motivate and inspire you to reach your fitness goals.
[tags]Treadmill, treadmills, sole treadmill, fold away treadmills, sole f85 treadmill, Fold up treadmill[/tags]

If you have decided to improve your mental and physical health with yoga, you need to practice your yoga exercises correctly to get the most benefit and to prevent injury. Here are a few suggestions to keep in mind.

* Before you begin, be sure that you are in good enough physical shape to be able to handle this new exercise routine. If you have any questions at all about that, consult your doctor and follow his directions as you get started.

* Be sure that you learn the yoga techniques from a well-qualified, capable instructor. A good instructor will be very patient with you and will help you learn not only the exercises themselves but also the proper body position and breathing techniques necessary to make them effective. It’s very important that you learn how to practice yoga correctly from the beginning if you want to get real results.

* If you attend a yoga class at a studio or gym, be sure that the surroundings are comfortable and promote relaxation. The environment in which you practice your poses and positions can have a great impact on the effectiveness of each session.

* The specific time of day that you choose for your yoga exercises is not important. Whatever fits into your schedule best will work just fine. But try to avoid exercising shortly after a full meal. Your stomach should not be full when you begin your yoga session.

* Regularity is very important if you want to get the best results. That does not mean that you cannot possibly miss a session or two along the way, but you certainly do not want to make it a habit.

* Your clothing should be light and very comfortable, although try to avoid very loose clothing like large T-shirts that can actually interfere with some poses. The material for your clothing should be breathable and wick moisture away from the skin as you perspire.

* It’s a very good idea to have a yoga mat to use as you exercise. These can help you avoid slipping as you go into and out of each yoga position, and also keep you from having to exercise on the bare floor.

* Generally speaking, very young children should not practice yoga, especially before 7-8 years of age. Pregnant women should also avoid certain poses and positions that put pressure on their abdomen.

Yoga is not hard to practice and it yields a lot of very fine benefits for young and old alike. If you approach yoga exercises with an open mind and make it a deeply personal experience, it may become one of the most rewarding experiences of your life.

Thad Pickering writes on many consumer related topics including fitness. You can find free yoga exercises and free yoga poses by visiting our Home Fitness website.

[tags]yoga, exercise, health, relaxation, meditation,fitness[/tags]

Design a routine workout that works best for you. It should combine cardio and weights. If you are trying to lose weight, you will need more cardio to burn fat. I would recommend your routine consist of 5 days of cardio and 2 or 3 days of weights. You may not be able to start out at this pace, but you can work up to this as you improve.

You should plan to change your routine every six weeks or so. This will keep the body from becoming used to the same routine. If you do the same workout all the time, the body will build up a tolerance and you will not get as much benefit. When you change your routine workout, you shock your body and it has to work harder to perform the different moves. You can change your routine workout in a variety of ways – increase the intensity, amount of weights, repetitions, length of time, workout days, workout time, equipment, type of workout or a combination. Changing your routine workout often will also keep you from getting bored.

For example, if you have been working out on the treadmill, you could increase your speed or the incline, or both. You could also add intervals doing high intensity for a short period and then recovery at a lower intensity. Another choice would be to take a spin class instead of using the treadmill.
If you are lifting weights, increase the amount of weight or increase the number of sets and repetitions. Another change could be to use free weights if you have been using weight machines or do a different exercise to target the muscle group you are working.

Many people write down their routine workout, especially when lifting weights. This way they have a record of the amount of weight and repetitions. This makes it easy when it is time to change your routine workout and you will also see how much you improved by tracking the amount of weight and repetitions.

Always have a good mix of cardio and weights. Start at your pace and gradually increase as you are able. Push yourself out of your comfort zone. We have all heard the old saying “no pain, no gain.” It is true. If you want to change your body, you have to work at it. Just showing up at the gym will not do a thing for you.

Where you work out is not as important as how often and how hard you work out. I prefer to go to the gym because that gives me more motivation and options and I will work out harder at the gym than I will at home. But you can still get a good workout at home. So do what works best for you.
I would highly recommend working with a personal trainer for at least a couple of sessions. It is very important to learn the proper form and way to do the exercises in order to get the benefit and avoid injury.

One of the best exercises you can do is the squat. This will work all the muscles in your legs and your glutes. Another good exercise tip is to incorporate a stability ball into your workout. By balancing on the ball, you engage your core muscles, so you are targeting more areas with one exercise. Sit on the ball to do shoulder presses or bicep curls. Or lay on the ball instead of a bench to do chest presses. By doing abdominal exercises on the ball, like crunches, you will work your abs about 20% more.
A good exercise tip for lifting weights is to work opposing muscle groups without resting between sets. For example, work the quadriceps and then immediately work the hamstrings without resting in between.

A very important exercise tip is to be sure to drink plenty of water during and after your workout. I also recommend having a protein shake after your workout, especially if you lifted weights. This will aid in the recovery process and help build lean muscle mass.

Sue McQueen is a health and wellness consultant. She works with clients to design an individual program based on their personal needs, such as nutrition, fitness, weight loss, health and optimal wellness. For more information, please visit http://www.personal-health-beauty-consultant.com.

[tags]exercise, cardio, weights, routine, workout, fitness[/tags]

1. Know your Reasons

Think about why you want to exercise and write down every reason you can think of. Explain in full detail what working out is going to do for your life and your health. And reread your list whenever your motivation needs a boost.

2. Set Daily and Weekly Goals

Although it’s good to think big, don’t just set yourself a long-term goal because it can seem too distant from where you are now. If you have a daily or weekly challenge then you have something to achieve and motivate you right here, right now. Make sure your goals are just a little bit stretching – doing too much too soon is a prime cause of injury and exercise drop-out.

3. Track Your Progress

Keep a log of all your workouts. It’s amazing how quickly your fitness will improve and seeing your progress in black and white will help spur you on to keep going. Even in the early days when the going is tough and you might not have noticed any changes in your body and fitness levels an activity log gives you something to be proud of.

4. Plan to Succeed

You have to set aside time for working out and schedule it as if it’s an appointment that can’t be missed. Block out the time in your calendar and treat it like a doctor’s appointment. Your health depends on it just as much.

5. Do Something Daily

Once you’ve got an exercise program going it helps if you do something active every day just so that you keep your mind focused on your goals. You probably don’t have time to fit in a workout every day but any activity is fine – walking, dancing, housework, gardening – just something that keeps your mind and body in exercise mode.

6. Have a Plan B

The path towards fitness doesn’t always run smoothly. Be flexible if muscle strain or extra work pressure prevents you from doing your usual routine. Try going to the gym before work or plan a different activity which does not affect your injured muscle to keep going when life gets in the way.

7. Don’t Ask Whether Ask When

Consider working out as an important element of your life and make it part of your routine. Don’t even get into a conversation with yourself about whether you’ll exercise today, just make plans and do it. No matter how much you don’t feel like working out, you’ll be amazed how good you’ll feel once you get going.

8. Find a Workout Buddy

Look for a workout partner with similar goals and level of fitness to make exercise more enjoyable and add a little healthy competition. Plus, you’ll find it’s harder to skip a workout if someone is relying on you. If you don’t have a friend who wants to get fit, consider investing in a personal trainer to keep you motivated.

9. Make it Fun

Prevent boredom by trying new activities and using a variety of ways of working out. Just because it’s fun doesn’t mean you won’t get fit. How about trying salsa-dancing, scuba-diving, skiing or roller-blading? Even something as simple a adding intervals to your usual routine can give you a new level of interest.

10. Believe You Can

You’ll be healthier, fitter and change your whole body shape if you stick at your exercise program. Change is possible for you just as it has been for so many others before you who have transformed themselves with exercise. Acknowledge that you can experience those results for yourself just by keeping going with your fitness program. You can do it, you really can!

Copyright 2006, Janice Elizabeth Small

Janice Elizabeth is a weight loss coach, slimming club owner and author of “The Diet Exit Plan”, an 8 week coaching program for automatic permanent weight loss. Get her FREE 15 page report “How to lose weight without dieting – 7 secrets the diet industry doesn’t want you to know” at http://www.SimplySlimming.com TODAY!

[tags]exercise, fitness, workout, motivation, work-out, working out, get fit, keep fit[/tags]

How is it possible to enjoy a life full of pleasure without healthy living? With this in mind, often people are in search for an effective exercise routine that will get them in shape and keep them there. Unusual training methods, fad diets and overly extensive exercise routines are being pursued, with the hopes of achieving a healthy body. Sadly more emphasis is placed upon fad diets instead of regular exercise which has been proven, over and over again, to be the most efficient path to health living.

You do not need to join a fancy gym or hire an expensive trainer you can easily create your own exercise routine and achieve great success, all in the comforts of your own home. In creating your own exercise routine, to make it effective, focus should be given to the principle of F.I.T.T. which is an acronym Frequency, Intensity, Type and Time.

Frequency is the number of times you perform your exercise routine, which depends on the primary goal for the exercise. If your goal is to lose weight, then a more frequent routine should be used or if you want to build muscle bulk, you should only exercise each body part once every 3 or 4 days.

Intensity is the amount of physical exertion you invest per routine and once more this depends on the goal for the exercise routine, as well as the exercise type you decide to choose. If you’re engaged in aerobic exercises, for example, intensity is measured through your heart rate per a given period of time. The intensity for muscle-toning exercises is measured through the weights used, as well as the number of repetitions you do.

Type is the manner of exercise you use. Aerobics, weight loss, muscle building (bulk) and muscle-toning exercise are all examples of this and of course there is bound to be one that is suited for any particular purpose.

Time refers to the length of time you invest per session; 20 minutes minimum for aerobic exercises, to keep your heart rate up is a good example.

Any fitness goal can be achieved by adjusting and tweaking each of these elements. If you need to lose weight, for example, adjust the frequency and the time of your exercise routine. If you want a more shapely muscled physique then correspondingly increase the intensity of your sessions.

A few words of caution however, check with your doctor to ensure the exercise routine your are initiating is safe for your condition. Stretch before and after your exercise routines to prevent injury and be prepared to be sore the first week. Muscles that are not used often tend to get very sore when suddenly used, even with light weights. This disappears around the end of the first week but be fore warned.

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[tags]exercise routine, exercise routines[/tags]