bookmark_borderFitness For Mature Person

Studies show that almost half of folks older than 75 get little physical activity and because even moderate activity can make a big difference in overall energy levels and motivation don’t let your age put you off.

It doesn’t take hours a day of activity to result in better health, either, becoming more physically active can prevent some health problems (such as osteoporosis) and help better manage others, like diabetes and high blood pressure.

The increased flexibility and balance helps the older individual remain independent longer, too. A few minutes spent stretching in the mornings upon awakening can limber up muscles and joints so that it’s easier to move throughout the day.

Muscle strengthening activity increases bone mass and protects against falls. Walking is the easiest and best aerobic activity, if a person is mobile. You don’t have to spend hours or even 30 minutes at a time walking-you can break it up in to small chunks of time, such as 5 or 10 minute segments.

Even gardening and working around the house counts as exercise when

bookmark_borderYoga and Pregnancy

Yoga poses help you breathe and relax, which can help you adjust to the physical demands of labor, birth, and motherhood.Learning how to do ujayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. If you are afraid during labor, the body produces adrenalin and shuts down the production of oxytocin, a hormone that makes labor progress. Yoga practice will help you fight the urge to tighten up when you feel the pain, and show you how to breathe instead.

The practice of meditation is extremely beneficial for you and your baby. It has been proven to slow down your heart rate, relax and focus your mind – all great for the baby.

As a general rule, avoid backbending poses, as well as extreme forward bending. Place your legs apart for seated paschimottanasana (forward bend.)

If you never practiced inverted poses before, now is not the time to start. However, if you have a practice of inversions, you may carefully continue for the

bookmark_borderGreat Summer Workouts

Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat! It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:

  • lower injury risk
  • less sweating
  • works your entire body
  • challenges your body in a very different way then it is accustom to
  • refreshing way to workout
  • water provides natural resistance so no equipment is needed
  • can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
  • good low-impact exercise choice for pregnant women
  • reduces joint compression and downward gravity pull (in other words – easier on the joints)
  • even people who can’t exercise on land can often exercise in the water
  • excellent rehabilitation exercise for people recovering from an injury
  • less stress on bones and muscles
  • great option for people with

bookmark_borderUltimate 30 Minutes Fat Melting Work Out

  • First, to ensure that you have total success with this program you need to make a commitment to follow a regular meal schedule, enough resting time, and to keep up the DVD exercise routine plus include 30 minute of cardiovascular activity 2 days per week for a minimum of 12 weeks.
  • Make sure you wear comfortable clothes, towel, water bottle and stop watch with you. Watch the DVD at least one time before you start the exercise routine and after to insure that the exercise are executed correctly to avoid any possible injuries.
  • Take a moment close your eyes and visualize your body the way you want it to look like. Remember that this program is based on mind-body connection.
  • Make sure you stretch and warm up your body before and after exercise to avoid any possible injuries. (see page 23-25)
  • Find out what is your ideal body weight is and write down. (see pages 20-22)
  • Write down what you eat currently to find out if you are missing or need to add nutrients to your menu, remember this is a inside out transformation program, what you eat will reflect in what your

bookmark_borderSport for Overall Fitness

Sports for fitness are the ones in which you exercise continuously, those that are least likely to injure you and the ones you enjoy the most. You become fit by exercising vigorously enough to increase the circulation of blood. It makes no difference to your heart how you increase your circulation. The best sports for fitness use your legs because the blood vessels in your legs are so much larger that you can circulate far more blood with your leg muscles. Furthermore, arm exercises tire you earlier because most people have weaker arms.

Some sports require a great level of fitness just to start. For example, to jump rope, you must spin the rope more than 80 times a minute to keep it from tangling. Many people can’t jump 80 times a minute. The safest sports are low-impact aerobics, walking, swimming and pedaling a stationary bicycle. Running causes lots of injuries because the force of your foot striking the ground can be three times your body weight, which can damage muscles and bones.

You are most likely to continue a lifelong fitness program if you pick an activity that you enjoy. However, sports that don’t keep

bookmark_borderStep Up Fitness

How much should you walk? Doctors recommend that you walk briskly for at least 30 minutes a day–and yes, that is every day. What is a “brisk pace” though? About five to six kilometers per hour. You don’t have to do your daily 30 minutes all in one go, either. You can get much the same results by walking three or four times a day at the proper pace for about ten minutes at a time. With such flexibility, it is very easy to incorporate a daily walk into your regular schedule.

What exactly does walking do for you? Several things; it strengthens your heart and so can help to ward off heart disease; it lowers your blood pressure; it can increase the amount of “good cholesterol” or high density lipoprotein in your blood. According to some doctors, regular walking can cut your risk of getting a heart attack by half.

Walking is also a good way for some people to lose body fat and maintain a “fighting weight.” This is especially true as you get older, when you tend to be more susceptible to weight gain. Walking can increase your metabolic rate for the day

bookmark_borderPracticing Good Gym Etiquette

The equipment in the gym is to be shared by hundreds of people on a daily basis. When you have hundreds of people sharing the same equipment, you are bound to run into someone else’s sweat along the way. No one likes to hop onto an exercise machine only to find it drenched with sweat! I have experienced this all too often. The number one rule of most gyms is to have a towel. Remember to be considerate of the next person to use the piece of equipment you are using. Wipe down any areas that you know you have left sweat on.

Another area of gym etiquette is putting back loose equipment where it belongs. Many times, the free weights are left all over the place. Sure, the gym employees go around and put things back every now and then, but we can do our part as well. It isn’t hard to put things back in their proper place.

When you attend the gym at a peak time (usually between 5pm and 8pm) everyone is fighting to get on machines. If you’re on a cardio machine, try not to hog it for an hour if

bookmark_borderHome Gyms with Free Weights

Having a home gym with free weights and a machine for aerobic activity is the perfect combination for your home gym workout routine. Exercise and cardiovascular fitness are essential in a balanced fitness program.

It’s important to include stretching and resistance to help build and tone muscles, burn fat and help prevent injury. Variety is the key to enjoying and keeping you motivated for a successful exercise workout program.

Setting goals that are realistic can be a huge motivating factor in sticking to your home gym workout routine. These goals keep your mind focused on the rewards you will see and feel.

Once you start your exercise workout program and experience good results, you will become even more dedicated to achieving your goals. When beginning an exercise program here are a few important things to consider:

  • Decide how many times a week you are willing to dedicate yourself to this exercise workout program. For any real benefits to occur, your home gym workout routine should be done at least 3 to 4 times a week. It is also important to set aside a couple of days each week for complete rest.
  • How much

bookmark_borderWater Aerobics Workout

Water aerobics action is easy on the back as well as the joints, so it can be done by people undergoing joint and back conditions. It is also beneficial for people who easily overheat, pregnant women, and those who are obese and need to get in shape safely. Many water aerobics workouts do not oblige you to know how to swim, since the majority are done in waist-deep water.

The theory of a water aerobics workout is the same as other aerobic activity; you are aiming to get your heart rate elevated and keep it there for at least twenty minutes. The instructor will usually employ choreography and music as in other aerobics classes, but you could also find yourself working with equipment like wrist weights, kickboards or water dumbbells.

Not only is this a safe program for many who might not otherwise be able to participate in most aerobic classes, but a water aerobics class is just a fun way to get in shape in general. The positive benefits of a water aerobics workout are multiple. The chances of you losing weight are definitely in your favor, and you will almost certainly see results sooner

bookmark_borderYoga Position

Standing Poses

They are included in many poses and they help to align your feet and body. This type of yoga position is especially useful in improving your posture. Standing poses strengthen your legs while simultaneously increasing flexibility in your legs and hips. They add to the mobility of your neck and shoulders and they increase the flexibility in your pelvis and lower back. One of the most basic standing poses is Mountain Pose.

Seated Poses

These poses help increase flexibility in your hips and lower back, while also strengthening your back. They add suppleness to your spine and elasticity to your hips, knees, ankle and groin. They also encourage deeper breathing, which contributes to you feeling calm and peaceful.

Forward Bends

This type of yoga position helps stretch your lower back and hamstrings. Forward bends also release tension in your back, neck, shoulders, and increase the flexibility in your spine. They often promote a sense of calmness. I find forward bends particularly challenging since I have a considerable amount of stiffness in my neck due to an old gymnastics injury. This is the type of yoga position where I often use a

bookmark_borderInvestigation of Fitness Centers

There are facilities that cater to the young, the old, the male, the female. There are 24 hour facilities, facilities that offer daycare, individualized programs, youth programs, organized classes, and fitness assessments.

It would seem with all these choices, that Americans would not have any problem controlling their weight, their health or their overall wellness. Many fitness centers offer the new client an opportunity for an initial assessment, personalized training plans, and continued consultation services, free with their membership.

If you happen to be a mother, with small children, many of the fitness facilities offer built in daycare facilities. You are free to exercise, while your children play in a supervised and safe setting. If you also happen to feel uncomfortable exercising in mixed company, there are fitness centers that offer men only or women only exercise times. If not designated times, often they have segregated facilities.

What about Pilates, aerobics and other forms of organized and instructed toning and cardiovascular health? Most fitness facilities have that covered also. Upon joining a gym or center you are usually provided a schedule of classes that are being taught, and the times that they are taught. Then

bookmark_borderDouble Your Pull Ups

After a lot of sweat and frustration he came to me and asked “How can I increase the number of pull ups that I can do so I can have a killer back workout?”

I had an ace up my sleeve on this one because I had the same problem when I first started. So we sat down and this is what I told him to do. The next time you do pull ups, I want you to do as many as possible without pushing your muscles to failure.

Well that will only be 2 pull ups; I max out at 3, he interrupted.

Now hold on let me finish.

You are not going to them the regular way of doing them, which is grabbing the chin up bar and cranking out as many as you can. You will do them using a walking up a step method.

First you do 1 pull up. Drop to your feet and rest for 30 seconds. Do 2 pull ups (your max is 3 reps so stop at 2 reps). Drop to your feet and rest for 30 seconds. Then start the cycle over again

bookmark_borderGood Workout At Home

  • Jumping rope – while most of us forgot about jumping rope the second that we got out of grade school, it is truly a great workout. Studies have shown that a mere five minutes of jumping rope is equivalent, calorie-burning-wise, to jogging for a full mile! What’s more is that you can jump rope in your house and it costs very little to get your own rope. Just be sure that when you are jumping rope that you keep it high-intensity, spinning the rope quick enough to generate some real movement of the body.
  • Climbing stairs – do you have a stairway in your house, or do you live in an apartment building? If so, congratulations – you’ve got your own stairmaster! Few people realize the merits of simply walking up and down a flight of stairs when it comes to fitness. While plenty go on stairclimbers with reckless abandon, roughly the same workout can be attained by just walking up and down flights of stairs. Once you feel that the benefits of stair climbing aren’t enough for your workout, try carrying weights, or even soup cans, as you climb the stairs. This added weight, although small,