EXERCISE & STRENGTH TRAINING ARTICLES DIRECTORY
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Directory of Articles about exercise, strength training & body building to help you get the most out of your health workouts

How to stay motivated to exercise for your lifetime fitness, even when you just don’t feel like it!


It’s easy to exercise when the sun is shining brightly and the warm weather is calling to you to come out and play however, when it is too hot or too cold, we stay inside and our plans to exercise vanish quickly.

As the weather changes, the body stores more calories. Add that to weight gain due to a decrease in exercise and you start to put on kilos, fats the solution is in finding an exercise routine that will keep you motivated, no matter what the weather is like outside.

Keep the fun in staying fit…

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The key to launching or maintaining a diet and exercise for health programme is finding or keeping, a routine that’s enjoyable if you have an exercise you love, stick with it!.

All you need to do is adapt it to the indoors and it’s easier than you think.

Indoor fitness activities…

Your gym probably offers a wide assortment of classes, with everything from weightlifting, swimming and water aerobics to kickboxing and spinning.

If you don’t want to brave the weather to get to your gym, adapt the following activities to an area of your living room, your garage or a spare room.

Get with the program…

Ideally, an exercise program consists of three components: stretching, muscle strengthening and aerobic activity.

Combining these three elements and sound nutrition is optimum to achieving all the benefits of a healthy lifestyle.

Stretching exercises include all muscle groups for a solid foundation to your exercise routine.

Stretching offers a one-two punch to the exercise formula: it loosens the body in preparation for more activity and enhances flexibility and posture.

Muscle strengthening is a pivotal factor in weight management since the more muscle you have, the more calories you burn.

At home, use hand weights with an accompanying muscle conditioning video.

Aerobic activity is the crucial cardiovascular part of any compete weight management program and a primary calorie consumer.

Getting fit means supplying your body with the fuel it needs to sustain an active lifestyle and then going for it!

No matter your fitness level, there’s an Herbalife program to help you look, feel and be the best you can be.

“Making Exercise More Fun” Health Article
Nothing beats waking up in the morning with the thoughtof going to the gym to lift weights or jog on thetreadmill. After a hard days work, the gym is oneplace you don't even want to think about. Sometimes,even the thought of exercising at home with your ownequipment can be less than desirable.

Sometimes, just trying to get and stay motivated toexercise on a regular basis can be a challenge. Nomatter how you look at it, exercise can be downrightboring and even tedious at times.

“Children And Exercise” Health Article
If you have a child of 6 to 8 years old that wantsto start exercising and lifting weights, you mayfind yourself wondering what you should do. Whilesome think it is perfectly fine for children to exercise, there are others that think differently.

The long and short of it is that yes, it is beneficial for your child to partake in exercise or a weight training regimen although there are afew things that you should keep in mind once thisstarts to happen.

“Reasons To Exercise” Health Article
Many us need to follow an exercise program, in orderto remain healthy. Below, you'll find several goodreasons why you should start exercising now.

1. Contributes to fat loss

It is well proven from scientific research all overthe world that physical exercise contributes toweight loss. If you burn more calories than youconsume through nutrition, you'll lose weight. Whenyou exercise, you burn more calories than when youdon't. It's really simple - the more you exercise,the more weight or fat you'll lose.

“Exercise Guide to burn calories” Health Article
Well, you knew it was coming, didn’t you? We’ve discussed at least 55 ways to adjust your eating habits.

Some of the tips we covered will help your metabolism burn extra calories, but the bottom line is that you still need to burn more calories than you consume if you wish to lose those extra pounds.

“5 Tools That Lead to a Happier & Healthier Life” Health Article
If you have experienced a massage session, you already know the wonders a great massage can have on your mind and body. You know about the complete feeling of health and relaxation that overcomes your entire being.

You know about the calmness that permeates throughout the therapy room. And you know about the subtle healing music that gently eases your tension away.

“7 Healthy Habits” Health Article
There has never been a better time to take stock of your life than right now.

This moment is the beginning of the New Year.

It is the beginning of resolutions to lose fat and get fit.

“Is Pain Stopping You From Losing Weight?” Health Article
If you are overweight and suffer from pain in your feet that radiates from your heel, you are not alone.

Almost one quarter of overweight people suffer from plantar fasciitis, a debilitating condition that causes heel pain and can limit a person’s ability to walk or exercise.

“ What is a Frozen Shoulder?”
Health article about adhesive capsulitis
Frozen shoulder is the popular name for the medical condition known as adhesive capsulitis. This condition affects your ability to move your shoulder through the usual range of motion. There is stiffness in the shoulder joint and it can be very painful, even with treatment.

Getting Fatter With Age?
Regardless of whether you have gained weight, you are likely "fatter" now than you were when you were younger.

Between age 20 and 50, most Americans percent body fat doubles. Slower metabolism has a lot to do with it. So, what can you do?

“Strength Training After Fifty”
Strength training after fifty is no longer for those people who are having some sort of mid-life crisis. In fact, doctors are literally writing prescriptions to get this generation up and moving.

They are taking out the pen and prescription pad, writing something barely legible, ripping it off the pad and handing it to more and more of their patients. So what's the result?

“Improve Your Workouts With One Key Ingredient: Oxygen” Health Article
Why do you work out?

If you're like most people, you have several reasons that might include improved health, reduced weight, prevention of disease, or better muscle tone.

Regardless of the reason, most people would like to get the maximum efficiency from their workouts within the shortest amount of time.

“Preventing Backache”
Lower back pain is a common complaint.

Four out of five adults have it at one time or another.

While only a few cases are serious enough to require hospitalization, and possibly surgery, backaches are a leading cause of absenteeism - second only to colds and flu as a cause of lost work days.

“Basics of Yoga”
Often associated with Hinduism, yoga actually is older. It is the oldest physical discipline in existence.

The exact origins of yoga are unknown, but it is thought to be at least five thousand years old.

The earliest evidence of yoga practice can be traced back to about 3000 B.C.

“Yoga As An Aid To Weight Loss”
Yoga is wonderful for nurturing a state of mental and physicalwell being .

It promotes a balanced and healthy lifestyle, andyoga techniques can be applied also to removing excess weight,thus bringing you an extra benefit, that is if being overweightis a problem to you.

Practicing yoga will increase your metabolism. An increasedmetabolism leads to an increase in the calorie burning process,so combining yoga with a calorie burning program may bring youexcellent results

“2 Ways to Start Burning fat Quickly”
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here’s Why:

“CONFESSIONS OF A PERSONAL TRAINER”
Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.

“Jump Starting your metabolism”
If you work at it, you can actually increase the rate at which your body burns calories. This is known as metabolism. Many factors affect your metabolic rate.

Metabolism (or total energy expenditure) is basically composed of 3 parts:

“Benefits Of Exercise Videos”
I asked my sister to come to my gym with a guest pass.

She replied something to the effect of “I am in no shape to go to the gym”. What?

I thought you go to the gym to get in shape not get in shape to go to they gym!

Upon further questioning and digging I uncovered the obvious – my sister is just not comfortable in the gym.

“12 Pillars of Success... about 52 Weeks of "Life-Changing"Lessons... One New YOU!”
In the past 30 months since the launch of The Jim Rohn One-Year Success Plan an astounding 99% of enrollees have stayed committed to a plan of consistent and continual growth in their personal and professional lives.

Like Les Gordon of Hong Kong, "Wow! What else is there to say. This last 12 months has been a truly outstanding experience - the things I've learned, the improvements I've made - wow!"

“Fat Loss Basics, Body Building Diet article by Anthony Ellis”
Believe it or not, losing a little or a lot of fat involves pretty much the same concept - consistent dieting coupled with cardiovascular exercise and weight training.

This is how the professionals do it, and it works.

“15 Quick Tips for People Who Don't Like to Exercise”
We've all had days when we don't have the energy to tie our athletic shoes, let alone bounce around in them. But exercise can give a daily blast to your mind, body, and soul.

Here are fifteen quick tips to get you moving:

“10 Tips on How to Exercise at Home”
It's been endorsed by every major health organization in the U.S. as one of the most beneficial things you can do for your body.

A half hour of moderate physical activity a day is the key to better health, experts say. The best diet in the world can only go so far in helping weight loss.

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It seems that these days you can hardly turn on a television without hearing someone mention Pilates or Yoga. Articles on Pilates and Yoga fill numerous magazines and it seems “everyone who is anyone” is doing one or the other.

Why all the excitement? What is so special about these techniques? What are the similarities and differences between Pilates and Yoga?

Yoga, as we all know it, is aimed to unite the mind, the body, and the spirit.

Yogis view that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself.

Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement.

It makes the body more flexible and helps you relax even in the midst of a stress stricken environment.

This is one of the foremost reasons why people want to start practicing Yoga - to feel more fit, to be more energetic, be happier and peaceful.

The Yoga movements are performed, mostly, in a group setting on a special Yoga mat with an aid of a Yoga Instructor.

The body’s own weight is used for resistance and a great deal of focus is accorded to the flow from one posture into the other.

There are many different Yoga styles and they differ in their emphasis. No one style is better than the other.

The Style you use is a matter of personal preference or a matter of need.

Vinyasa Yoga, for example, makes use of modified Yoga Poses that are designed to meet the specific needs of an individual and to enhance healing, flexibility and strength of joints.

The poses also intend to promote the feeling of well-being and strength.

Practices may also include meditation, reflection, study and other classic elements, but the emphasis of this branch of Yoga practice is on coordinating breath and movement.

As you can imagine, given the scope of practice, the inherent therapeutic applications and the heritage of the lineage, the training requirements for teacher certification are extensive.

Pilates seek to reach much the same goals, also via a series of controlled movements.

The major difference is that the Pilates technique not only has a full complement of matwork, but it incorporates work on the Pilates machines.

The emphasis of the exercises is to strengthen the abdominals, improve posture, stabilize and lengthen the spine, improve balance and overall strength.

Pilates gives you a longer, leaner, dancer-like line.

Unlike many other training programs, Pilates works the whole body, emphasizing control, precision and concentration in both the mind and the body.

Movements are not performed rapidly or repeated excessively instead, the focus is on quality not quantity.

The abdominal muscles, lower back and buttocks ("powerhouse") serve as the center of all movement, allowing the rest of the body to move freely.

This focus on core stabilization makes one stronger from the inside out and is critical for the advancement of the client.

The low impact nature of Pilates makes it ideal for injury prevention and rehabilitation.

Its six principles-concentration, control, centering, breathing, flow and precision-train the body to move efficiently with minimal impact on the body.

The balance between strength and flexibility creates a healthy, vigorous and symmetrical workout for all muscle groups resulting in a leaner, more balanced, and stronger body.

Deborah Harris runs her own Pilates & Yoga NJ studio - Premier Pilates & Yoga in Warren, NJ. Check out www.Yoga-n-Pilates.com or call us at (908) 754 5901 for further information on Pilates and Yoga, and for tips on picking the right studio for you.

IT’S TIME!
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Weight Loss Program Outline & Order page

Getting Fatter With Age?

Regardless of whether you have gained weight, you are likely "fatter" now than you were when you were younger.

Between age 20 and 50, most Americans percent body fatdoubles. Slower metabolism has a lot to do with it. So,what can you do?

Training with weights becomes more important with increasedage. It is well documented that muscle tissue is moremetabolically active than fat tissue.

This means that asyou sit there reading this article, you would be burningmore calories with nice tone muscles than you would if yourpercent body fat was high.

As you age, your activity level tends to decrease. With decreased activity, muscle tissue is lost. To preserve this precious tissue, you need to start placing emphasison strength training.

You should be training with weights a minimum of four times per week. Now, this does not mean you need to be lifting heavy weights.

Focus on lots ofrepetitions using light weights. The key is being active using resistance - not trying to body build.

You should be sure to work all the major muscle groups.

This includes the biceps (front of your arm), triceps(back of your arm), abdominal muscles stomach), lowerback, gluts (buttocks muscles), quadriceps (front ofthigh), hamstrings (back of thigh), and calf muscles.

It is best not to work the same groups of muscles on consecutive days. Instead, alternate days.

For example, focus on upper body and back on Monday, on Tuesday workon lower body and abs, then repeat Monday´s workout on Wednesday and Tuesday´s workout on Thursday.

You might want to skip strength training on Wednesday instead doing some form of aerobic exercise. You would then strength train on Thursday and Friday.

This is important: Always, always schedule a day off -no aerobic exercise or strength exercises. You need to let your body recover.

From a nutrition perspective, some interesting researchhas been published. The study involved women - an older group and a younger group.

The researchers documented the number of calories burned by each group after eatinga large meal and after eating a small meal.

What they found is that after eating a large meal, the older group of women burned far fewer fat calories than the younger women.

BUT, after eating a small meal, the number of fat calories burned was about the same.

You have probably heard that it is important to eat, small, frequent meals throughout the day. This will help speedup metabolism for any age person.

Based on the studyabove, this becomes even more important as we age in order to prevent packing on extra fat calories.

Bottom line: As you age, you do not have to accept a "fatter" body. Take action by incorporating strength exercises into your weekly routine and eat smaller meals spreading your calories over the course of the day www.NutrActive.com

IT’S TIME!
To get started on your own Shapeworks Nutrition Pack & improving your health today, take the first step & check out our sensational weight loss programs here!
Weight Loss Program Outline & Order page

PREPARE, REPAIR AND RECOVER

SPORTS PACK™

The following advice is recommended to be followed for training and competition using Herbalife products:

PREPARE

As we all know it is important for athletes to maximize their carbohydrate intake in preparation for physical exertion.

Formula #1™ (the powder) is high in carbohydrates and rich in high value proteins, and low in fat.

BEFORE TRAINING OR A COMPETITION

Carbohydrates and proteins

Half and hour before a training session or the beginning of a competition it is recommended that athletes have a Formula #1™ shake.

In a shaker, make up 2 scoops of powder in 250 mls (8ozs) of FRUIT or VEGETABLE juice.

This will help to provide the fuel the muscles need to perform at their optimum level.

- Hydration

It is also vital for athletes to remain hydrated. It is recommended that athletes hydrate every 15 – 20 minutes when possible. This is where the Herbal Aloe Concentrate™ can be of enormous value.

If it is possible for an athlete to provide their own water bottle it is recommended that to your water you should add some aloe concentrate, thermojetics™ beverage and a little glucose.

This will help to gain maximum benefit from the hydration and to refuel muscles along the way. If you don’t have the thermojetics™ beverage then taking NRG™ before the training session or competition will help.

If you are subject to dope testing in your sport your need to be aware that caffeine in high levels is considered to be a drug.

Therefore only take NRG™ within the recommended dosage. Take 1 or 2 before beginning your session.

RECOVERY

The first 30 minutes after completing physical exertion is when the body is most receptive to refueling, USE IT TO IT’S FULL ADVANTAGE!

AFTER A TRAINING SESSION OR THE COMPLETION OF A COMPETITION

As soon as possible after a training session or a competition it is highly recommended that athletes take in carbohydrates and proteins to aid the recovery process.

A Formula #1™ shake, made up in FRUIT or VEGETABLE juice, is just right for a quick carbohydrate intake.

If it is not possible to have someone make up a fresh one for you, have one already made up in a thermos flask or the like and make sure you drink it as soon as you can within the first half hour of finishing physical activity.

REPAIR

One and a half hours after the completion of a training session or competition is when the body requires the intake of more proteins and carbohydrates to aid the repair process.

It is recommended that the athlete have another shake, this time in soy milk, low fat milk or yogurt. (The higher the protein content the better.)

The scientific community generally agrees that -:

· Ball Sport athletes need approximately 1 – 1.25 gms of high value protein per kilo of body weight, and

· Bodybuilders, Triathletes and Marathon runners need approximately 1 –1.5 gms of high value protein per kilo of body weight, to help the body repair itself after physical exertion. Formula #1™, being high in carbohydrates and protein and low in fat and cholesterol is the ideal repair kit.

· Reduce Recovery Time

In order to aid the body’s recover and to speed up the time in which the body recovers and repairs itself after physical exertion it is necessary to intake high anti-oxidant nutrients.

These assist in removing lactic acid quickly, from the muscles which aids the repair and refueling process. Herbalife’s RoseOx™ is the ideal antioxidant.

Dr Heather Livingston's Recommendations for using Herbalife products.

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