Exercise Articles

Spruce Up Your Exercise Routine: What to Get and What to Ditch for a Switch in Your Regimen

Now is the perfect time to change up some of those old worn-out items and routines that you have been stuck with for so long in exchange for a spruced up exercise routine. Changing things up not only keeps them fresh for you (which in turn helps you stick to them) but also benefits your body.

This is a handy list of “what to ditch” to make the exercise switch:

Get rid of that cheap pedometer- Instead buy a good $20 one that counts accurate steps; cheaper pedometers are highly inaccurate.

Ditch the old running shoes- Instead opt for a new pair and keep track of how much “mileage” you get out of them. Typically if you run/walk 10 miles per week then shoes can last for 12 months (15 miles : 8 months, 20 miles : 6 months, 30 miles : 4 months).

Throw out the old cotton workout t-shirt- Instead invest in some shirts that are made of wicking fabrics. Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Get an exercise ball- According to fitnessmagazine.com, exercise balls are good for developing balance and stability while making it easier to target specific trouble spots. It may be hard to not roll off at first, but once you get the hang of it there are a number of exercises that you can do on a fitness ball including pushups, squats and sit-ups.

Toss the lightweight dumbbells- Instead try heavier dumbbells that are more challenging in your workout. Making small changes and gradual increases in weight may not seem like a big deal but will make a difference in the effectiveness of your workouts.

Try a resistance band- Work out your chest, biceps, triceps, abs, and shoulders better by using resistance bands. With their varying levels of resistance and their extreme versatility, resistance bands are suited to most fitness programs and people of most ages. They add resistance and challenge to a normal fitness routine.

Quick Fitness Fixes: Easy Ways to Fit Fitness In

Tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

Edgeboston.com says to break up your workouts into 10 minute spurts. Daily recommendation is at least 30 minutes a day of moderately intense exercise, but it doesn't have to all be done at once. Any sort of physical activity counts as exercise, and little bits of it throughout the day really add up.

Don't be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.

Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

Use downtime- Readersdigest.com suggests that anytime you're cooling your heels during the day-waiting to meet a companion at the mall or staring at the download bar- look for opportunities to take a short walk, do toe raises or perform some other physical movement.

Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Making the Most of your Summer: Why Not Give These Outdoor Activities a Whirl?

Walking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try some new outdoor activities this summer? According to MSNBC, recreational pursuits such as biking, hiking and inline skating allow you to reap up to six times more fat-blasting and body-shaping benefits that cruising around the neighborhood on foot.

Mix up your routine by trying one or more of the following exhilarating activities and enjoy the weather while it lasts while achieving a firmer and fitter body by September.

Rock climbing: Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing. Find an experienced rock climber in your area, and give it a shot. Before you know it, you'll get the “hang” of it and will wonder why it took you this long to try it out.

Inline skating: Not only does inline skating getting you around more quickly it is also a fun and different way to sculpt your buns and thighs without pounding your knees. Skating is much less jarring than other high-intensity sports like jogging. It's also a way to relax and empty your mind while burning nearly 800 calories an hour. Try practicing in your driveway or an empty parking lot to start out with. You may also want to check out your local inline skating resource center for route ideas and trails.

Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try. Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.

Snorkeling: If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise. Not only will you see some pretty amazing things below the water's surface, but you will also be getting a great aerobic workout without even realizing it.

Kayaking: For those of you who live by bodies of water such as rivers, lakes, or oceans, kayaking is a challenging yet peaceful way to experience the earth and get a good workout as well. Kayaking can burn up to 340 calories per hour and helps to sculpt your upper body by the resistance created by pulling the paddle against the water. It also works your shoulders, triceps, biceps, back and core. Beginners should use an open kayak and take a lesson or two to learn how to escape from the kayak before taking it to open waters. While kayaking make sure to take a break and enjoy the beautiful scenery.

Yoga and Pilates: Not all summertime sports have to be extreme summertime sports. Instead, buy a book or take a class on yoga and/or pilates and get started on your own path to holistic healing and exercise. Yoga and pilates can be done in the comforts of your home or your gym, but it can also be done outdoors where nature itself will serve as your calming background.

Yard sports: Not all outdoor exercises or sports have to be organized. Shooting hoops with your family, friends or neighbors is a great way to get your exercise outdoors. Play a game of wiffleball or baseball with the neighborhood. Pick up a tennis racket and hit the local courts. Any outdoor sport that keeps your heart rate up and keeps you moving, is a great way to get your work out in.

So, whether you decide to take up a new hobby like water skiing or rock climbing, or if you and the local neighborhood kids have a pick-up game of wiffleball or kick ball, there are plenty of ways to get your exercise in and still enjoy your summer.

Remember to drink lots of water and keep hydrated in whatever outdoor exercise you take part in and have a good time outdoors!

Choosing the Perfect Gym for Your Fitness Needs

We all know that exercise is good for us and that one of the best places that we can utilize in order to get in shape is the gym. So how do you know what gym is right for you? How do you choose between one gym and another?

According to MSNBC, with the wide variety of equipment and services offered at health clubs these days, choosing the right gym can take a lot of time and research. Some of the best tips can be gleaned from friends and associates; however, you need to personally inspect gyms in your area to find the one that will work best for you.

Fitness experts suggest the following pieces of advice that may help you when it comes time to choose the right gym for your needs:

Location, location, location- Location is one key aspect in deciding what gym may work best for you. Chances are that if your gym isn't close to your home or workplace, then it will became a hardship to you to try and get to the gym on a regular basis. Plus, there is always the benefit of saving gas money if you choose a gym that is relatively close to your home or office.

Research the gym- Find out important details about each gym that you are considering starting your membership with. How much does it cost? What services do they offer that are included in your membership fees? Are lockers an additional cost? Is there a discount for seniors or students? Is there a cancellation or dropped membership fee? By asking the right questions you will find out everything you need to know about the gym before you hand over any money.

Hours- Knowing the hours that the gym is open is a very important aspect of choosing a gym. If you would prefer to do your workout before work, then the gym you choose needs to be open prior to your work hours. If you would like to work out after work, the gym needs to be open later at night. Choosing the right time to go to the gym is important, as is whether or not the gym is extremely busy at this time. If you are constantly waiting around to use equipment because the gym is overcrowded at certain times, you may want to choose a different gym that is more accommodating or has more equipment.

Comfort in the gym- When you enter the gym, do you feel comfortable with the way it is set up, the cleanliness of the gym and the way the other members act towards one another? If you are going to be spending your hard-earned money, then you need to feel comfortable in the gym. Cleanliness is also important and will let you know how the owners take care of the gym. How the other members of the gym interact is also important because you will be working out amongst these people and if you feel uncomfortable just being around the gym's members, then you certainly won't feel comfortable working out with these people. Trainers, machines, and classes- When choosing a gym finding out the experience of the trainers, testing out the equipment ahead of time and learning about the classes that the gym has to offer is also very important. The trainers will be there for you to help you with problems or with your workout, the equipment needs to be in the best condition possible and having a wide variety of classes in addition to great equipment will only motivate you to keep your exercises fresh and try different things.

Look for a variety of equipment- If there's a variety of cardio equipment available, you're less likely to get bored and you'll have the benefits of cross training. It's also important to make sure that there are enough machines to guarantee you'll have one when you want to work out, even during peak hours.

Decide what is important to you- Think about what kind of facility that you want and what, if any, extras are important to you. For example on MSNBC they suggest that you consider if you would like a club that has a pool, sauna, Jacuzzi and steam room. Will a simple set of weight machines and cardiovascular equipment do? Will you need child care? Do you want a juice bar? Etc.

Take a trial run- The best way to find out whether a club is right for you is to try it out for a few days. Most clubs offer special passes for prospective members. It's also a good idea to try the club out during the hours that you will be using it. If it's too crowded when you would normally prefer to work out and you don't like crowds then you may want to keep looking.

While this is only a starting point when you are choosing the gym that will best fit your needs, you need to consider a number of issues before you sign any contracts or pay any fees.