Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.

Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
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Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.

Aerobic cross-training is beneficial to you in several ways:

1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.

2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.

3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.

4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.

5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.

6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.

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Aerobic Exercise for Weight Loss Can Be Fun

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.
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Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics - These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics - Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the bordum out of doing it, it can make doing it downright fun as well.

1. Walking

Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

2. Jogging/Running

In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise

Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics

Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

5. Water Aerobics

Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming

Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling

Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope

Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

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The Difference Between Aerobic and Anaerobic Exercise

There are two main types of exercise. Aerobic and Anaeobic exercise. Let's start with the first one. Aerobic literally means with oxygen. Aerobic exercise has an important distinction; it burns fat as its main fuel. Can anyone find a use for this? Anaerobic means without oxygen. Anaerobic burns sugar as its main fuel. Despite popular myth, exercise doesn't have to be drastic to provide massive physiological benefits. Even light exercise will burn fat.

Light exercise clears out lactic acid (a waste product in the body) and stimulates cells to regenerate. To ensure you're exercising aerobically (burning fat) rather than exercising anaerobically, it's important to ensure you do several things as you exercise.
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The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.

Secondly, make sure that you exercise at a level that's comfortable. Exercise at a level of 7/10. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.

Do you think you don't have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you'll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases. Ride a bike, walk, swim or play sport.

Rebounding (or cellularise as it's now known) is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.

Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment. Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day it's absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.

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Aerobic Activity Burns Fat

Aerobic activity is any exercise that helps you use oxygen more efficiently. It gets your heart pumping faster, makes you sweat and quickens your breath. When you raise your heart rate your body begins to burn stored carbohydrates and fatty acids for energy.

Aerobic activity is very effective in controlling your weight and is an ideal way to burn calories. Research shows that a regular aerobic routine, combined with healthy eating habits is the best way to maintain a healthy body.

Did you know that the heart is a muscle? That means you can make your heart stronger and more efficient. A regular aerobic routine will give your heart the kind of workout that will help it do a better job of delivering oxygen to all your organs.
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Exercise doesn't have to be expensive to be effective. Any activity that raises the heart rate and is maintained for at least 20 minutes is considered aerobic. It can be different types of exercise like jogging, biking, rowing, swimming, dancing or even brisk walking.

The best workout routine is one that you enjoy doing because you will continue to do something you enjoy. If you vary the different types of exercise it will help keep it fun and exciting. For the best results, do some type of aerobic activity at least 3 to 4 times a week.

Aerobic exercise helps burn fat calories, increases your metabolism and if done on an empty stomach forces your body to recruit energy from stored fat cells. When you have finished your workout routine your metabolism will remain elevated for about 30 minutes. That means you continue to burn calories after you finish exercising.

If your goal is to control your weight, exercise your heart, strengthen your muscles or just feel healthier, a low-fat diet and regular aerobic activity will help you achieve and maintain a well toned and fit body. When you exercise the brain releases endorphins that put you in a better mood, make you feel happy and isn't that what life is all about?

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Aerobic Benefits and History

The word ‘aerobic' means "with oxygen". Researchers consistently recommend that regular physical activity with healthy eating habits is the most efficient way to keep yourself fit and control your body weight. Aerobic activity helps you to control or reduce your weight by using excess calories that otherwise would be stored as fat. Everything you do uses the calories including sleeping, digesting food and breathing. Any physical activity to what you normally do will use extra calories. So doing regular aerobic exercise gives you a sense of positive attitude that helps to counteract stress. Aerobic activity increases the body's production of endorphins.

Benefits of aerobics:

* The heart works more efficient and becomes more stronger

* It helps to control your weight.

* Reduces the risk in developing diabetes, obesity and any heart disease.

* There is an increase in good cholesterol and decrease in bad cholesterol.
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* It increases endorphins.

* Increases the body's ability to take in oxygen and makes you breathe faster.

* It helps to reduce and control the body fat.

* Improves the body muscle strength and flexibility.

* Improves the quality of sleep that freshens you early next morning.

* Helps to avoid chronic diseases like heart disease and hypertension.

* Aerobics increases the resistance fatigue and gives you more energy.

* Improves your mood and reduces depression, stress and anxiety.

* It avoids overheating.

* Aerobics pumps the blood faster and more forcefully.

* Helps in prevention of cardiovascular diseases.

* Builds the muscular strength and makes your body more flexible.

* Helps to reduce blood pressure.

* Prevents from certain types of cancer also.

In short aerobics burns your fat. Aerobics makes you live longer and live healthier and happier.

It builds up a positive attitude in you and changes your perception of looking towards life.

Regular aerobic exercises will force the heart to gradually enlarge and it is important to always target your heart rate.

Here safety is first:

Vigorous aerobic routine can cause sprains and injuries. So never neglect the pain and immediately consult your doctor. If you have any medical concerns the consult your doctor and then start the routine. If a problem like dizziness, vomiting, back pain or any other arises consult your doctor and then continue the aerobic activity.

Aerobic history: "Origin of the way ending in a fit and healthy world"

Aerobics is nothing but a system of exercises to help prevent coronary artery diseases which was first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas. Shortly after the publishing of cooper's book about the exercise system, Aerobics in 1968, a person known as Jackie Sorenson developed a series of dance routines known as the aerobic dance to considerably improve the cardiovascular fitness. In this way aerobic dance and other form of exercises gain existence and made its way cautiously among the masses all over United States and many other counties and that too in a very short span of around two decades. The number of aerobics participant in the US alone raises from an estimated 6 million in 1978 to 19 million in 1987. Thus from the above lines one can easily see the tremendous popularity of aerobics among the people around the world.

Something about sportaerobics

Howard and Karen Schwartz are the two persons who developed a very new and competitive sport known as sportaerobics in the year 1983. Their group organization called the sport fitness international holds the credit of organizing the first national aerobic championship in the year 1984. Sportaerobics at the beginning, started featuring competition in four categories namely individual male and female, mixed pairs and trio which have the facility to include any of the three athletes. In the year 2002 the competition was upgraded to a group of six athletes. The judgment of the competitors is done on a one minute, forty-five seconds routine done to music. Judges choose two criteria namely the artistic merit and the technical merit with an overall 10 pints each. In 1996 sportaerobics is formally adopted as a Gymnastique discipline.

Growth of aerobics since the early years

Aerobics since the day of its introduction is growing at a tedious pace. All sorts of people are finding aerobics to be convenient and helpful in maintaining a fit and healthy body structure. Today the present scenario is such that every person in between a heavy work schedule makes out atleast half an hour to work out either in the gym or in the home. Every one today stress on the need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining popularity.

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Top Aerobic Exercises

We all need a little exercise in our lives, should it be for weight or for overall health. Here are the best types of aerobic activity for fat loss:

Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don't need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

Walking - walking is a perfect exercise for beginners if they're just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn't tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won't really burn many calories unless you walk at a fast pace.
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Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it's much easier on your feet and legs.

Stationary Bicycle - stationary bicycles come in different forms, the two most popular ones are stationary upright bicycles and stationary recumbent bicycle. The upright bicycles provide different preprogrammed courses which help people keep the same intensity throughout the workout. Most of them have multiple difficulty levels and built-in heart rate monitors. The recumbent bicycle is very similar to the upright one, but because the lower back is supported, it's much more comfortable.

Outdoor cycling - not as good as stationary bicycling because people can cheat by letting gravity do all the work. But a lot of people enjoy mountain biking and cross-country cycling, so they'd prefer to ride their bikes outdoors. In order for outdoor cycling to have a fat burning effect, you must maintain a steady pace or else it won't be that effective.

Elliptical machine - these machines first became popular in 1995. Lots of major fitness companies started making their own version of the elliptical machine. It's like a combination of hiking, cycling and walking all in one, which is what give it its excellent fat burning potential. And because it's a very fun exercise to do, people tend to report that it's much easier to for them to complete then other exercise at the same intensity.

Rowing machine - many people consider the rowing machine to be the most total aerobic exercise because it works all the major muscle groups in the body through a wide range of motion. The advantage to this is that it burns a lot of calories which helps burn more fat, but it can also be very fatiguing for people to maintain a sustained long enough workouts.

Stairclimbers - these aerobic exercises not only provide an intense fat burning workout, but they also effectively target the hamstrings, glutes, quadriceps and calves. They come with many difficulty levels and workout programs. Unless you feel some knee pain, this one's a very high calorie burning exercise.

Michael Russell Your Independent guide to Aerobics Read more!

Fitness Aerobic - Training

Fitness in general includes both aerobic and anaerobic aspects. According to the priorities of the sportsman, one or the other of the two aspects will be emphasized, but the second one will not be neglected. The purpose of doing fitness exercises is, ideally, to create a complete athlete, able to face various physical and psychological demands.

The object of aerobic fitness is the so-called cardio training, a term which refers to the cardio-vascular system and the heart muscle (myocardium). We'll talk about trainings which do not make oxygen duty and which are generally called 'trainings of aerobic effort'. More exactly, they refer to efforts which take a long time (more than 12 minutes) - usually they take between 20 and 60 minutes and they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training requires a frequency between 60-80% of the maximum cardiac frequency (calculated according to the formula 720-age - in years).
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The typical exercises of aerobic fitness come from classic resistance sports (long distance running, cycling, swimming, fast walking, etc.) and from different aerobic training programs (aerobic gymnastics, step-aerobic, tae-bo, dance, etc.).

Aerobic fitness uses specific cardio machines: treadmill, classic or elliptical trainer, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of each sportsman.

Normally, the ectomorphic and mezomorphic types, which do not accumulate large quantities of subcutaneous adipose tissue, will need to practice for a rather short time (20-30 minutes per training in two or three trainings a week, in non-consecutive days). This time is necessary for realizing an effective cardiac stimulation, without the risk of losing muscular mass.

For the endomorphic somatic type, 'benefiting' of a lot of adipose tissue, aerobic training must last 45-60 minutes and needs to take place 4-6 times a week.

Even if trainings are extended (time, miles) and they are more frequent, their intensity, which is given by the cardiac rhythm per training, must remain high, so finally the body burns as many calories as possible. It is well-known that only after 20-30 minutes the body starts to mobilize the fat 'deposits'. Before this, at the beginning of the training, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen from the muscles and the liver.

This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises - they are the biggest and fastest 'fat burners'. Of course, the other big benefits of these exercises appear at the cardiovascular, pulmonary, psychological and other levels.

A real euphoria is observed at the psychological level during aerobic training. This is motivated by the big number of endorphins produced in the body by this type of effort. Endorphins, also called hormones of happiness, are not produced in such a big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.

A disadvantage of aerobic fitness is, first of all, non-developing a strong and fortified musculature, because of the reduced muscle efforts. We can also observe (and must resist) the monotony of the training, which is long and repetitive.

However, generally speaking, the advantages of aerobic fitness are remarkable and irreplaceable.

Gaby Munteanu is a fitness trainer, with over 15 years experience, and editor at http://www.healthfitnessworld.com. HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

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Aerobic Exercise Can Be Almost Anything

You can put in an aerobic workout in almost any everyday activity. Aerobic exercise is good for your heart and it doesn't need to be boring at all. Here are just a few activities you can do.

Dancing is Fun

Dancing is so much fun and whether you enjoy a slow, ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. And it's fun and enjoyable as well
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Workout Tapes

If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes or so every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.

Running in the Sand

If you live in a geographical area, where you have the luxury of sandy beaches, why not take a walk or a running session along the beach. Is feels great to run or walk where the waves of the ocean and the beach meets. The sound of the waves against the shore will make you feel even better.

Walk Your Dog

Instead of just opening the back door to let your dog out, put it on a leash and go for a nice walk. Your dog will appreciate the new scenery and you are doing yourself a great justice.

Have You ever tried Bowling?

Get some exercise by joining a bowling league. You can find a league for just about every level of bowler as well as any day and time of the week. This is a great way to get out and have some fun while also exercising. Yes, bowling does count as exercising, no doubt about that.

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Say Yes to Aerobic Exercise

All the exercise advice you read suggests that a sound exercise program should include aerobic exercise, strength training, and stretching. I don't disagree with this information, but it seems to me that too many people end up not exercising because they think that if they can't do it all then it's not worth doing. And, they don't feel they have time do each type of exercise. Thinking this way is a big mistake. Any amount of exercise is better than no exercise. But, in my opinion, if you have to choose only one type of exercise, it should be aerobic exercise.

Strength training helps improve your muscle tone and the strength of the various muscle groups that you exercise. This is important in any overall fitness program. Muscle strength allows you to more easily perform many everyday tasks. One of the muscles that is strengthened during strength training is the heart muscle. The heart is the most important muscle in the body. But, strength training is not the best form of exercise for strengthening the heart. Aerobic exercise is.
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When aerobic exercise is done properly, it increases both the strength and the efficiency of your heart. As I said earlier, the heart is the most important muscle in the body. The pumping of the heart keeps oxygen and nutrients going to all the various parts of the body. Without this supply mechanism, we can not survive.

The newest information from the American College of Sports Medicine(ACSM) indicates that aerobic exercise sessions as short as 10 minutes in duration can help you to improve the strength of your heart. To be effective, the ACSM says that this kind of exercise has to increase your heart rate to at least 60% of your maximum heart rate. And, if you do these short duration sessions, you should try to do at least two to three sessions per day.

As is the case with all forms of exercise, a lot of people say that they can't find the time to do aerobic exercise on a regular basis. It can be a challenge, but the real key is to find exercises that you enjoy and can fit into your schedule. This isn't as difficult as you might think. Realizing that you can do aerobic exercise sessions as short as 10 minutes should make it easier to fit these sessions into your schedule. Now, try to think of all the different kinds of aerobic exercises that you enjoy and will fit in with your lifestyle. This may take some creativity, but it might be easier than you expect.

Here are some forms of aerobic exercise that you might want to consider: walking, jogging, running, biking, exercise bike, swimming, jump rope, dancing, jazzercise, aerobic dance, skipping, jumping jacks, cross country skiing, ice skating, elliptical trainer, stair climbing, or any other kind of exercise that will raise your heart rate to at least 60% of your maximum and keep it there for at least 10 minutes. Remember that you don't have to do the same exercise each time. You can "mix and match" different forms of exercise, which in some circles is referred to as "cross training". As an example, you could walk the dog (briskly) for 15 minutes after he does his thing in the morning, at lunch you could spend 10 minutes climbing the stairwell in your office building, and after work you could spend 15 minutes on the exercise bike in the corner of your family room while you watch the evening news. Doing the math and putting this together gives you 40 minutes of acceptable aerobic exercise for one day. Now, that wasn't too hard was it?

All you have to do is think about the different parts of your life and decide where and what you can do to fit some aerobic exercise into the things you already do. Remember, a complete exercise program is ideal. But, if you don't think you can fit it all in, try to figure out creative ways to at least include 30 minutes of aerobic exercise in your daily routine. Say yes to aerobic exercise.

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Online fitness coach Tom Manfredi is the creator of the site fitness-after-50.com. He has a master's degree in exercise physiology and over 20 years of practical exercise experience. This site is designed with the mature adult in mind. Learn more by going to fitness-after-50.com. Read more!

Kapalbhati Pranayama (Cleansing Breathing Exercise) Step by Step and Shining Face

Kapal in Sanskrit means FOREHEAD, and Bhati in Sanskrit means SHINING. Practicing Kapalbhati on regular basis leads to shining face with inner radiance. Kapalbhati is highly energizing abdominal breathing exercise.

What we do in Kapalbhati Pranayama

In Kapalabhati we do quick exhalation and natural inhalation. Normally exhalation takes one fourth of the time of inhalation. Quick exhalation and natural inhalation follow each other.

How to do Kapalbhati Pranayama

Step 1) Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.
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Step 2) Inhale deeply through both nostril, expanding abdomen and exhale with the forceful contraction of abdominal muscles. (Pull the abdomen in by quickly contracting the abdominal muscles and exhale through the nose). The air is pushed out of lungs by contraction of the diaphragm.

Step 3) After exhalation again inhalation but inhalation should not involve any effort. To inhale just relax and the lungs will automatically expand and filled with air. One can begin with 15 respiration. After completing 15 quick exhalation and natural inhalation , inhale and exhale deeply. This is one round.One can start the practice of Kapalbhati pranayama with 3 such rounds for practice.

Benefits of Kapalabhati

1) Kapalabhati cleanses the lungs and entire respiratory system.

2) The blood is purified and body gets an increased supply of oxygen to all cells.

3) Digestion is improved.

4) Abdominal muscles are strengthened.

5) Prepare the mind for meditation.

6) Energise the mind for mental work.

Precautions: Kapalbhati should not be practice by those a) Suffering from heart disease b) High blood pressure c) Hernia d) Should never be practiced when an asthmatic attack is in progress. e) If pain or dizziness is experienced ,it is preferable to stop the practice till the sensation has passed. Practiced can be restarted with less force. f) Quick exhalation should be comfortable to oneself. i.e. quick exhalation should not be too forceful.

Common Mistake: 1) Abdomen is contracted while inhaling. 2) Shoulders are contracted to push the air out when exhaling. 3) Back and shoulders move during exercise.

Point to Note: a) Exercise should not be done if you are feeling uncomfortable at any time during the exercise. b) Rapid breathing used in this technique should be from the abdomen and not from the chest. c) Kapalbhati should be practice on an empty stomach only. d) Kapalbhati should be practiced after the asanas and Relaxation (atleast 10 minutes) and before meditation e) Chest should not move very much. (f) It is always good and advisable that this exercise should be learned under supervision of yoga teacher after discussion with him about your health.

Mr Subodh Gupta,is consultant with NIE The Times of India group (India's largest Media Group).He has been Interviewed by various TV channel channels in India and London. Mr Gupta has organized more than 500 workshops on Yoga and Stress Management.

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Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing your heart rate and breathing hard for an extended period of time. During this aerobic activity your body produces more energy and delivers more oxygen to your muscles. Your heart beats faster and increases the blood flow to your muscles and then back to your lungs.

Aerobic means "with oxygen" and your body's aerobic system is your heart, lungs, blood vessels and muscles. The benefit of aerobic exercise is based on how well your body can deliver oxygen to your muscles and use it for energy. Regular aerobic workouts increase your ability to take in and transport that oxygen and improves your aerobic capacity.
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A good aerobic exercise program can help you live a longer, healthier life and enhance your well being. You get a multitude of benefits if you do your aerobic workout on a regular basis even if the intensity is low or short in duration. It's fun to keep a log of your workouts that track your progress to see how far you have come in your pursuit of fitness.
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The bottom line is to start an aerobic workout that you enjoy and look forward to doing on a consistent basis. Aerobic activity is fun and it doesn't require a lot of concentration. So listen to music, watch TV or listen to educational tapes while you are performing your aerobic exercise program.

Aerobic workouts make you feel better about yourself so you can enjoy life more. It boosts your mood, strengthens your heart muscle, helps you maintain your weight and can even lower your blood sugar levels. It can help increase your stamina and help you manage stress. A session of aerobic activity can help you relax after a stressful day at work. It can even improve your sexual performance.

If you maintain a regular aerobic exercise program as you get older, your muscles will stay stronger and help you avoid fractures and falls. This will help keep you independent and on your own longer. People who engage in exercise and cardiovascular fitness appear to live longer than those who don't.

Aerobic activity comes in many forms and you can benefit from the time you spend in doing them. The benefits of aerobic exercise are good for your body and your mind and will help to make you live longer, stay healthier and feel great.

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Some Examples of Aerobic Activities

Aerobic exercises are very useful for your cardiovascular system, maintaining your weight, keeping you fit and these are the prime advantages. Relating to aerobic exercise examples it is very essential to know that for adults exercise means working in the gym but for children exercise means playing, dancing and being physically active.

Doing aerobic exercises is a great fun for everyone let them be children or adults. Some examples of aerobic activities involves:

· Jogging · Swimming · Brisk walking · Bicycling · Running · Ice-skating · Aerobic dancing · Rowing · Walking
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And many others are there. From all these walking is considered to be the best aerobic exercise because it is easy, cheap and safe. While walking you don't require any other equipment except good shoes.

Choosing an exercise:

The best exercise for a person is the one he really enjoys doing. Alternating the new activities with the old activity will keep you more enthusiastic. So here are some suggestions:
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Indoor Activities:

here this is one kind of working out in gym. If the treadmill, rowing or stationery cycle does not keep you enthusiastic then you can sample some group activities that strikes your excitement. For that you can participate in group cycling class or stay cool with indoor swimming.

Home activities:

here you don't require to join a gym. You can just buy some local video and that allow you to workout I the privacy of your home. But some equipments will be required depending on the activity you have selected. Those equipments can be a set of hand weights or aerobic dancing.

Outdoor activities:

outdoor activities you can select according to the season. For example you can learn to cross country ski during winters, you can join swimming during summers and for refreshment of air you can do early morning jogging or sprinting.

How will you get enjoyment in doing the exercise?

It is easy to start doing the exercise but sticking to it is tough. So here are some ways how you can stick to a particular exercise:

· Get a partner along with you so that you enjoy whatever you are doing. · Vary your routine so that you feel less bore. · Choose a comfortable and a convenient time in a day. · Never be discouraged just go on working hard. · If you have some hurt just stop. · Make the exercise fun and enjoy doing it. · Most important is choose something that you are interested to do.

So knowing some tips and examples of aerobic exercises start doing them.

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How to Become a Professional Aerobic Instructor

If you want to earn some extra income then teaching aerobics or taking fitness classes of groups, is a nice way to it. As an aerobic instructor you can meet new people also and while you are teaching them you get your own workouts. All that you need is a little idea about the exercises, safety measures and cues; and as an aerobic instructor you earn as well as take care of your health and others' too.

If you are planning to become a professional aerobic instructor then just follow the easy steps given below:

To become an aerobic instructor you must have experience in different forms of aerobics exercise. They include kickboxing, water aerobics, step aerobics, high and low intensity aerobics and sports conditioning.
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To become an aerobic instructor you must have Knowledge of first aid and CPR. These skills are required in most certifications.

Before you proceed with professional aerobic instructor training you yourself must understand all the aspects of fitness related topics. For this you must take classes or read books on anatomy, exercise physiology, Kinesiology, and various other motivational techniques.
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To become an aerobic instructor you must have certificates from organizations which are recognized nationally. They are the American Council on Exercise (ACE), the Aerobics and Fitness Association of America (AFAA) or the American College of Sports Medicine (ACSM).

There are many institutes which ‘teach how to teach'. They teach you how to plan and teach a fitness class as an aerobic instructor. You can practice giving cues or verbal instructions there.

In the beginning you may try to practice being an aerobic instructor with your family or friends.

You may attach yourself to an aerobic instructor who is more experienced and take small groups in his class and gradually gain experience.

The music that you select for your class as an aerobic instructor must be the one which sets the mood and gradually transits to higher levels.

Before striking out on your own as an aerobic instructor, you may teach for a while in local gyms, various health clubs and hospitals.

A few practical tips are given here for an aerobic instructor

Very often, gyms provide extra aerobic instructor training, master classes or continued education for master trainers. They are paid on class basis and it depends on the background, experience and feedback received from the students. The aerobic instructor is also given free membership by some health clubs. However you must remember that you are there to safely motivate and train others and not do your own workouts. You must also follow the safety guidelines very closely.

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Aerobic Videos - Shapes You Up!

I have been using aerobic workout videos for about a year now, and let me tell you if you have the right setup and the right attitude, they work every bit as well as an actual aerobics class with an expensive personal trainer. Although many people buy aerobic videos, and then leave them sitting there, gathering dust, and never do anything with them, many others use them to embark on a healthier, more successful life. What is the difference? Why do aerobic videos work wonders for some people, but fare horribly for others? Allow me to explain.

You see, the reason is not the aerobics videos at all, but the person watching them. The first and most important thing is attitude. Now, we have all heard that before but I will have to emphasize it again: attitude is everything. The right attitude towards exercise will enable you to find joys in hours of sweat which could otherwise make you give up for the tempting leisures of a potato-couch instead. The right attitude is essential to your success. Right from the onset, you need to set realistic and achievable goals and a constant schedule of exercise that will help you approach your goals. That is no easy task, I know. And nobody or nothing can help you. Motivation can not come from the aerobic videos it has to come from within.
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The most important thing is that you exercise regularly. Doing each aerobic video twice every third Sunday won't count. Frequency matters more than how much time you spend on each once-in-a-blue-moon session. Even if you never make it all the way through your aerobic videos at first, you have to be using them every day or you will not get the maximum results from them I doubt that you will get any results at all. Set realistic goals and stick with them. It is no good telling yourself that you will do a two hour workout with your aerobic videos every day, and then compromising that unachievable goal the very next minute. Set little goals, ones you know that you can succeed at, to build confidence and slowly move on to bigger goals.
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Equally important is to have a good space to do your aerobics workout. If you live in a tiny one room apartment with clothing spread all over the floor, forget it. You can use some aerobic videos with less space than you might think, but if you don't at least clear a little room to move around in, you will never reach any of your exercise goals, and that is a terrible excuse. The beginning of your aerobic workout is really setting a time, clearing out a space, and psyching yourself up. Don't expect immediate success from using your aerobic videos. It will be very hard work and you might feel like giving up at times. But if you persevere, within a month you will notice major changes.

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The Importance of Aerobic Activity

In order to achieve optimal effectiveness in any weight-loss program it is a good idea to include some aerobic activity in it, and anyone who has done that will attest that it's an absolute necessity. Combining a sensible diet with a high-quality workout always makes the difference between fighting with extra weight and defeating its resistance and getting rid of it.

You have to know though that there is no way aerobic activity will help overnight. If you think about it, you gained those extra pounds in about a month, and this can only tell you that you'll need more than a month to lose them. In case you want to lose more weight in less time, aerobic activity comes to the rescue. You just need to include it in your daily workout. Of course there are people who claim that even three times per week is more than enough, however my opinion is that such a program can help you maintain your shape only, but losing weight calls for a seven-days-per-week workout.
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No matter how innocent it may seam, it is something new for you and it is always better to consult your physician before you start aerobic activity. As soon as the doctor gives you the green light you can start planning your personal workout program. The reason I'm not suggesting an immediate start of the training itself is because practice showed me that it's more likely to get detrimental results this way. Aerobic activity should be introduced slowly and in small steps into the weight loss workout plan.
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Brisk walking is considered to be one of the most popular aerobic activities nowadays. It "infected" the majority of the weight-loss activists as a real plague. It actually attracts mostly with being natural and simple. Walking can be done virtually everywhere, both indoors and outdoors. Some people just practice it by going around the local shops and malls, while others choose to make use of the fresh air and the scenery and enjoy their walking in the local parks.

Being a really excellent aerobic exercise, swimming is not so popular at all as an aerobic activity. Being very soft to tendons and joints, swimming is the actual epitome of the so popular low-impact workouts. However that is still not enough to make it attractive for weight-loss seekers and I think the main reason for that is that you have to put a bathing suit on and none of those having pounds to lose will feel comfortable doing that.

On the contrary, jogging is a high-impact workout that I do not approve at all. It gives you the same benefits that walking does. The difference is that while jogging is being rough to your body, walking is just the low-impact substitute of it. Please don't be misled by other people's opinions who claim that jogging is the best aerobic workout ever. Getting good results is important, but the price you will pay for getting those results through jogging is not worth it at all.

No matter what aerobic activity you plan to begin, be it swimming, jogging or walking, just make sure to do some good stretching before every workout. Stretching your muscles prepares them and the whole body for the actual workout and helps you avoid injuries, thus making the training more pleasant and useful.

Morgan Hamilton offers his findings and insights regarding the world of sports and fitness. You can get interesting and informative information by visiting Aerobic Activity Read more!

Aerobic Exercise Doesn't Work?

You may find that surprising but it's true. Aerobic exercise actually burns muscle and fat and lowers your metabolism. Anything that causes us to lose muscle is undesirable, when you consider that as we age we lose 30% of our muscle anyway, roughly 1-2% per year. We can't afford to lose anymore. This muscle loss will be increased greatly if a low calorie diet is used in conjunction with aerobic exercise.


Now I know some of you will be thinking "ah so what, a bit of muscle loss is worth it if I lose fat." I'd say to you think about this, it sounds slightly scary but again it's true. The muscle you lose comes not only from your body but also from your vital organs and bones. That's your heart, liver, kidneys, etc. If your organs are functioning at a reduced rate, then so are your hormones. This kind of regime can also cause osteoporosis, as your bones are 1/3 protein. In fact what you are doing is ageing yourself and you will see this on the outside as well as feel it on the inside. I'm sure you know people who have lost too much weight in this way they look pinched in the face, well old really.
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So what should we do?

How can we put back this muscle? The answer is simple - weight training. Weight training can rejuvenate your organs, balance hormones, improve your cardiovascular health, sculpt your body, and give you a higher metabolism. For every 1lb of muscle gained the body burns 50 calories, that's 50 calories of fat, not fat and muscle. If you are young you can re train your muscles for life, if you are old you can turn back the clock by growing new muscle. Sounds interesting doesn't it?
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Top Aerobic Exercises

We all need a little exercise in our lives, should it be for weight or for overall health. Here are the best types of aerobic activity for fat loss:

Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don't need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

Walking - walking is a perfect exercise for beginners if they're just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn't tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won't really burn many calories unless you walk at a fast pace.
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Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it's much easier on your feet and legs.
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Stationary Bicycle - stationary bicycles come in different forms, the two most popular ones are stationary upright bicycles and stationary recumbent bicycle. The upright bicycles provide different preprogrammed courses which help people keep the same intensity throughout the workout. Most of them have multiple difficulty levels and built-in heart rate monitors. The recumbent bicycle is very similar to the upright one, but because the lower back is supported, it's much more comfortable.

Outdoor cycling - not as good as stationary bicycling because people can cheat by letting gravity do all the work. But a lot of people enjoy mountain biking and cross-country cycling, so they'd prefer to ride their bikes outdoors. In order for outdoor cycling to have a fat burning effect, you must maintain a steady pace or else it won't be that effective.

Elliptical machine - these machines first became popular in 1995. Lots of major fitness companies started making their own version of the elliptical machine. It's like a combination of hiking, cycling and walking all in one, which is what give it its excellent fat burning potential. And because it's a very fun exercise to do, people tend to report that it's much easier to for them to complete then other exercise at the same intensity.

Rowing machine - many people consider the rowing machine to be the most total aerobic exercise because it works all the major muscle groups in the body through a wide range of motion. The advantage to this is that it burns a lot of calories which helps burn more fat, but it can also be very fatiguing for people to maintain a sustained long enough workouts.

Stairclimbers - these aerobic exercises not only provide an intense fat burning workout, but they also effectively target the hamstrings, glutes, quadriceps and calves. They come with many difficulty levels and workout programs. Unless you feel some knee pain, this one's a very high calorie burning exercise.

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Fitness Aerobic - Training

Fitness in general includes both aerobic and anaerobic aspects. According to the priorities of the sportsman, one or the other of the two aspects will be emphasized, but the second one will not be neglected. The purpose of doing fitness exercises is, ideally, to create a complete athlete, able to face various physical and psychological demands.

The object of aerobic fitness is the so-called cardio training, a term which refers to the cardio-vascular system and the heart muscle (myocardium). We'll talk about trainings which do not make oxygen duty and which are generally called 'trainings of aerobic effort'. More exactly, they refer to efforts which take a long time (more than 12 minutes) - usually they take between 20 and 60 minutes and they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training requires a frequency between 60-80% of the maximum cardiac frequency (calculated according to the formula 720-age - in years).
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The typical exercises of aerobic fitness come from classic resistance sports (long distance running, cycling, swimming, fast walking, etc.) and from different aerobic training programs (aerobic gymnastics, step-aerobic, tae-bo, dance, etc.).

Aerobic fitness uses specific cardio machines: treadmill, classic or elliptical trainer, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of each sportsman.
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Normally, the ectomorphic and mezomorphic types, which do not accumulate large quantities of subcutaneous adipose tissue, will need to practice for a rather short time (20-30 minutes per training in two or three trainings a week, in non-consecutive days). This time is necessary for realizing an effective cardiac stimulation, without the risk of losing muscular mass.

For the endomorphic somatic type, 'benefiting' of a lot of adipose tissue, aerobic training must last 45-60 minutes and needs to take place 4-6 times a week.

Even if trainings are extended (time, miles) and they are more frequent, their intensity, which is given by the cardiac rhythm per training, must remain high, so finally the body burns as many calories as possible. It is well-known that only after 20-30 minutes the body starts to mobilize the fat 'deposits'. Before this, at the beginning of the training, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen from the muscles and the liver.

This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises - they are the biggest and fastest 'fat burners'. Of course, the other big benefits of these exercises appear at the cardiovascular, pulmonary, psychological and other levels.

A real euphoria is observed at the psychological level during aerobic training. This is motivated by the big number of endorphins produced in the body by this type of effort. Endorphins, also called hormones of happiness, are not produced in such a big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.

A disadvantage of aerobic fitness is, first of all, non-developing a strong and fortified musculature, because of the reduced muscle efforts. We can also observe (and must resist) the monotony of the training, which is long and repetitive.

However, generally speaking, the advantages of aerobic fitness are remarkable and irreplaceable.

Gaby Munteanu is a fitness trainer, with over 15 years experience, and editor at http://www.healthfitnessworld.com. HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

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Say Yes to Aerobic Exercise

All the exercise advice you read suggests that a sound exercise program should include aerobic exercise, strength training, and stretching. I don't disagree with this information, but it seems to me that too many people end up not exercising because they think that if they can't do it all then it's not worth doing. And, they don't feel they have time do each type of exercise. Thinking this way is a big mistake. Any amount of exercise is better than no exercise. But, in my opinion, if you have to choose only one type of exercise, it should be aerobic exercise.

Strength training helps improve your muscle tone and the strength of the various muscle groups that you exercise. This is important in any overall fitness program. Muscle strength allows you to more easily perform many everyday tasks. One of the muscles that is strengthened during strength training is the heart muscle. The heart is the most important muscle in the body. But, strength training is not the best form of exercise for strengthening the heart. Aerobic exercise is.
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When aerobic exercise is done properly, it increases both the strength and the efficiency of your heart. As I said earlier, the heart is the most important muscle in the body. The pumping of the heart keeps oxygen and nutrients going to all the various parts of the body. Without this supply mechanism, we can not survive.
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The newest information from the American College of Sports Medicine(ACSM) indicates that aerobic exercise sessions as short as 10 minutes in duration can help you to improve the strength of your heart. To be effective, the ACSM says that this kind of exercise has to increase your heart rate to at least 60% of your maximum heart rate. And, if you do these short duration sessions, you should try to do at least two to three sessions per day.

As is the case with all forms of exercise, a lot of people say that they can't find the time to do aerobic exercise on a regular basis. It can be a challenge, but the real key is to find exercises that you enjoy and can fit into your schedule. This isn't as difficult as you might think. Realizing that you can do aerobic exercise sessions as short as 10 minutes should make it easier to fit these sessions into your schedule. Now, try to think of all the different kinds of aerobic exercises that you enjoy and will fit in with your lifestyle. This may take some creativity, but it might be easier than you expect.

Here are some forms of aerobic exercise that you might want to consider: walking, jogging, running, biking, exercise bike, swimming, jump rope, dancing, jazzercise, aerobic dance, skipping, jumping jacks, cross country skiing, ice skating, elliptical trainer, stair climbing, or any other kind of exercise that will raise your heart rate to at least 60% of your maximum and keep it there for at least 10 minutes. Remember that you don't have to do the same exercise each time. You can "mix and match" different forms of exercise, which in some circles is referred to as "cross training". As an example, you could walk the dog (briskly) for 15 minutes after he does his thing in the morning, at lunch you could spend 10 minutes climbing the stairwell in your office building, and after work you could spend 15 minutes on the exercise bike in the corner of your family room while you watch the evening news. Doing the math and putting this together gives you 40 minutes of acceptable aerobic exercise for one day. Now, that wasn't too hard was it?

All you have to do is think about the different parts of your life and decide where and what you can do to fit some aerobic exercise into the things you already do. Remember, a complete exercise program is ideal. But, if you don't think you can fit it all in, try to figure out creative ways to at least include 30 minutes of aerobic exercise in your daily routine. Say yes to aerobic exercise.

*******************

Online fitness coach Tom Manfredi is the creator of the site fitness-after-50.com. He has a master's degree in exercise physiology and over 20 years of practical exercise experience. This site is designed with the mature adult in mind. Learn more by going to fitness-after-50.com. Read more!

Aerobic Workout

Aerobics are great, even thought the aerobics craze seem to have passed and that today is very different to what has swept the world of its feel and got it into working out the aerobics way, the current times offer the exerciser an abundance of tools and information about aerobics that has never before existed.

This kind of exercise was very fashionable some years ago, at one time you could find many of your friends and family in you local gym doing aerobics, but after this health workout fashion changed into many different streams of physical exercise, like the oriental disciplines and many diverse international workouts.
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But aerobics didn't go away, with time this has become on of the most researched and developed forms of losing weight and getting fit again, many different machines have been invented and researched, and many experts have been working in the field of aerobics.
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When you start doing aerobics you should probably think about what kind of aerobic clothing you want to buy, since they have a lot influence on the quality of you exercise, and will probably also be a factor of how you feel, you will need to talk to your trainer or research online before you make decisions because a lot of these clothes do not come cheap and you may want to buy yourself more then one suit for your workout, so you wouldn't have to do the laundry every day or so, this clothes will need to be washed once you had a good workout.

There are great advantages of aerobics exercise, first it is a special and very wide way to work out and keep your body in good shape, lose weight and maintain a regular workout schedule, but there are many other advantages to aerobics exercise some of them very surprising. A lot of people meet and make friends in the gym, some decide to start working out together and push each other to do better, stronger and faster, a partner is always a good way to improve and get further than what one would do by himself. A second benefit from working out together is that you can actually make friends, sometimes just work out friends and some time even more than that.

Working out and doing aerobics will also effect you mood, improve many aspects of you body and spirit and make you stronger not only physically. The effect of working out is that you body will release a lot of positive things into your blood, making you happier and stronger, this alone can make a huge change in anyone's personality, and the good news is that if you never worked out you will feel this significant change.

Even you are not convinced I encourage you to try this form of exercise before you move on, almost surely you have a gym close to you home and you can always ask to work out a couple of time to see if its something that you could try. Keeping it relatively safe start from the basics and move on as you progress, in a short time you will understand and feel the difference.

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Aerobic Exercise Can Be Almost Anything

You can put in an aerobic workout in almost any everyday activity. Aerobic exercise is good for your heart and it doesn't need to be boring at all. Here are just a few activities you can do.

Dancing is Fun

Dancing is so much fun and whether you enjoy a slow, ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. And it's fun and enjoyable as well
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Workout Tapes

If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes or so every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.
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Running in the Sand

If you live in a geographical area, where you have the luxury of sandy beaches, why not take a walk or a running session along the beach. Is feels great to run or walk where the waves of the ocean and the beach meets. The sound of the waves against the shore will make you feel even better.

Walk Your Dog

Instead of just opening the back door to let your dog out, put it on a leash and go for a nice walk. Your dog will appreciate the new scenery and you are doing yourself a great justice.

Have You ever tried Bowling?

Get some exercise by joining a bowling league. You can find a league for just about every level of bowler as well as any day and time of the week. This is a great way to get out and have some fun while also exercising. Yes, bowling does count as exercising, no doubt about that.

Terje Brooks Ellingsen is an internet publisher. His website nv-Fitness4Life.com offers valuable free information for all who are interested in fitness issues, for example life fitness and workout . Check out Fitness4Life now. Read more!

Aerobic Training

How to start your aerobic training program:

Consider first setting your goals for sometime in the future; make sure they are realistic. Start easy, be kind to yourself. Many of us start out joining a gym and telling ourselves that now we will train every day! Six out of ten people going to gyms drop out in the first month. That's a staggering 60% of the people. The numbers are just as high for those that buy exercise equipment and don't use it. So you need several ingredients, not necessarily in order of importance, but because you want to be successful in your training.

1. Desire or motivation that is from who you are, not to get something.

2. Energy: This means you need to start thinking about eating better. No matter where you are with nutrition you can always improve (see nutrition for details). You need nutrients as well. Vitamins, power foods, high technology nutrition is available; you just need to make the effort. Without good fuel it's hard to get the energy to train.
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3. Set your goals within yourself and make them realistic. Remember, there is no cause and effect so you can't cause health; you can only live it.

4. Make the time, create a loose schedule with alternatives, if need be.
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5. Stick to it. Remember, consistency is more important than intensity.

6. Understand the basics of bio-mechanics, even for walking (posture, the muscles, the stretching, the meditation and imagery) to get the most from your efforts.

7. If you are in a family or a relationship, you need support and encouragement, not grief for leaving them alone so often. Get them to start with you (that's really tough sometimes). It's always easier if your partner is doing a similar program with you.

8. If you smoke, start making an effort to cut down, if that's really what you want to do. If not, it will not make a huge difference so much as your attitude towards it will. Use coltsfoot, an herb you can buy in health food stores and smoke it. It will cleanse your lungs, and help you to get off tobacco. You will find the desire will slowly fade away as you get healthier. We don't need to harp about it. JUST DO IT! QUIT.

9. If you eat more than a plate at a sitting, just start eating less, and limit snacks to fruit.

10. Maybe it's some of the food you eat. Cut down on fats, sugar, liquor, canned food, and packaged food full of hidden fats and sugars. I'm sure you already know the stuff that doesn't really help your body.

11. Eat more of the good stuff: fruits, vegetables, nuts, seeds, whole foods, grains, etc.

12. Drink more water, read more books, and have more fun in your life. Why not?

Of course there is more, but this would be a great start. Remember that when you work holistically you have a better chance at success. You will be working on several levels of health at the same time.

A few days you make it, then you miss one, and eventually another. I know, and I'm a professional trainer, it happens to me. Life is always changing, that's the beauty of it. That does not mean we give up; just go with the flow. Set some realistic goals, and know that you will miss some days. Make it up again, and don't beat yourself up about it.

The majority of people drop out of their health programs primarily because it is very hard to get motivated. There are a few myths about motivation for working out -- that knowledge will do it, or maybe we feel guilty because we are overweight -- but the key is if you don't have the energy none of that will matter. It's really about metabolism. Once you get older if you don't exercise, your own body will start to think you don't need the hormones and energy. Basically, it starts to shut down. When you do exercise, it's hard and your body feels like it's really stressed. It's not very pleasant, in fact, it hurts many times when you start to train.

To really increase the energy level and have your body and brain work with you, you need to take the nutrients to get your body working again. The food you eat needs to be better quality with more servings of natural fruits and vegetables. If you are eating junky food there is no way your body will be able to have more energy.

You need to consider antioxidants, vitamins, and some form of growth hormone like DHEA or Deer antler extract which is natural (IGF1 which is a pre-curser to HGH). Take care with Human Growth Hormon always consult your doctor. I personally don't recomend HGH, because if you take it your body stops producing it, there are alternatives. You can't take very much of this as it turns to testosterone and so you need to consult a doctor for medical advice. (see my web page for more information about this along with other nutrients). Most doctors don't recommend very high doses of either of these nutrients, so get professional advice. A small amount can do wonders for the human body. These nutrients increase metabolism, build muscle, and help the body to become anabolic (for building and repair of tissue). This is important: to not be catabolic (destructive down cycle) any longer. If you can use these health products, they are the best.

The research necessary to take the vitamin and nutrient business to its highest level is being done with these products. Your success in a fitness program is dependent on your nutrition program.

The minimum goal for an aerobic activity is five times a week for over thirty minutes each session, and even up to sixty minutes if you are only going to walk. Five times a week, not three times as we have heard. That doesn't mean it has to be all running or all walking. You can play tennis, golf, and walk briskly, or take a nice walk with the family. Families that train together, stay together. Play ball with the kids, for this to be effective and considered an aerobic activity, you need to do it over a half hour and get your heart rate up about 60 to 70% of your max. By then you start to burn some fat. As you increase this ability to burn some fat your brain says "Hey! This person is active. Let's improve the metabolism."

As you exercise you also decrease your appetite so you eat less. This is when your body will start to create more hormones, endorphins, and pain-reducing substances called antefolins, which will help you to feel better. Remember, you have to get over the hump before you feel good from exercise. Then weight is not a big problem and you will slowly and naturally level off to your natural weight. This all helps to reduce your stress as well as helping you to feel more successful and some enhanced self- esteem. Balancing your body this way also helps reduce the risk of heart disease as well as diabetes. It helps you create more of HDL, which is the good cholesterol, and reduces the LDL & VLDL, the bad cholesterol.

A moderate exercise program always helps you sleep better. It enhances the digestion and the lymphatic systems (the cleanser of the body tissues). All this helps your body to work at the ultimate level. Remember, this is going to take time. Diets or any fast way will not last. We know now that when you diet or change anything too drastically your body goes into shock. Then the next time you eat, it holds on to it. You gain all the weight back, your body just needs to know you are not a couch patato.

So it's best to not focus on the weight. When your body is operating at its optimal level, you will be at your correct weight eventually. It all depends on your body type, anyway. You could still be heavy and be incredibly fit and healthy. Isn't that the purpose of all this?

A sample schedule for the beginner fitness enthusiast: Note you can replace walk for run- if you have been a runner, if not don't start running unless you are prepared to find all your sore, and injured places coming to the surface.

Day One.

Take an easy twenty-minute walk at a nice brisk pace. (Walk ten minutes from your starting point and turn around.) Find a nice place to walk, away from lots of cars. If your neighborhood is good place well, great. If not, take the extra time to drive to a park, beach, pasture or the country. No sense huffing and puffing more carbon monoxide. (Living in Los Angeles is like smoking ten cigarettes every hour. Cherniscki). You need to be able to keep up a conversation. If you are in oxygen debt you won't burn calories as well so take it easy at first. Upon returning, spend about ten or fifteen minutes stretching.

Consistency is more important than intensity. If you don't do it regularly the brain thinks "well, this body doesn't need much energy so we can store all these extra calories in the thighs or butt." But if you start with some regular activity, just everyday stuff can contribute the message to the brain saying "hey we need more energy." The brain begins to think this body is active and needs to increase the metabolism. Every two hours do something for at least ten minutes is another technique. Then your brain will take you to a higher metabolic level. As you increase your exercise program you will have more byproducts called free radicals. This is more reason for us to work with nutrition as well, because you need to increase the antioxidants to keep the body healthy from the free radicals.

Day Two

Just stretch for ten to fifteen minutes. If you are near water, maybe swim for ten to fifteen minutes. Or do a more easy walk if you are sore.

Day Three

Walk briskly for twenty-five minutes. Stretch for fifteen, or if you have it down, it could only take ten minutes to get a good stretch.

Day Four

Swim and stretch for at least twenty minutes and ten, respectively.

Day Five

You might miss one. . .Or walk maybe longer and easy or hard depending on how you feel.

Day Six

Walk a good deal faster for thirty minutes. If you feel tight walking, stop after you break into a light sweat and stretch for a few minutes. Regarding the legs and gluteus muscles. Then continue, finishing up with a good ten minute stretch.

Day Seven

If you didn't miss one day, take an easy walk, swim or stretch, maybe do something with family or friends. If you got sore at all during the week, then rest and just stretch or swim. Note: I like to add crunchies to all my workouts, strengthen the abdominals is a good way to trim the belly.

Continue this program until you can walk thirty minutes without losing your breath at all. This can take two weeks for most people and up to four weeks for others. If it takes you longer, stay with twenty-five minutes for two months, and then move into the next level. If within two weeks your body serves you well, you can proceed with the next level.

We will have an easy day and then a hard day for the rest of the training. If you miss an easy day, don't worry about it.

Continue on the following day with a brisk walk for thirty minutes. Now we will start to burn some fat. From now on, you workouts should last about forty-five minutes. So give yourself an hour to work it into your daily routine, if you don't feel like training don't know that you can do something easy.

As you get stronger, your easy days become more like your hard days when you first started. Walking can increase to five times per week within the first few months, depending on your body. You have to listen to it and pay attention. If you can get the advice from a certified personal trainer, please do. It never hurts to have more information. At this level it's not as critical as it will be when we start the strengthening program using weights, running or strengthening exercises.

Six to Eight Weeks

Most bodies will start to enjoy working out from here on out. After six or eight weeks, start your strength-training program. Once again, listen to your body. If you don't feel quite ready at six weeks, take eight. What's the rush? You have your whole life ahead of you. At this point is when I recommend the use of a certified personal trainer.

You can go in either of two directions with this addition to your program, with various levels of intensity depending on your body and your abilities.

If you are able and willing to run for your particular goals, you may now start to run. Start with easy jogging for twenty minutes every other day, and weight training every other day. Running at this time should be at least three days a week, the same for weight training. There is some evidence, however, that we could get by with two days of weight training (solid whole body sessions) and still do okay. Include one day of rest. The day you rest could be a very easy workout, either stretching, swimming or family fun.

For weight training we need to start just as easy. Many of us think that weight training will build large muscles. We see all these big bodybuilders, and although some of us admire the dedication it takes to build that kind of body, it is not necessarily true that weight training builds large muscles. It all depends on how you train, how much you train, and your age as well as the system of training. We know that by stressing any muscle naturally (exercises) or unnaturally (weights) we work with the law of irritation and adaptability to produce the result we want.

Basically, this means the body will adapt to irritation. Adapting can mean for size of muscle as well as for the functioning of the muscle. Adapting also can mean the heart and lungs adapting to more stress and improving the functioning of this system (aerobic conditioning). The irritation could be considered the stress exerted on the body (heart and lungs) by running or walking more and increasing time and duration. Then we consider strength in the muscles by more and more progressive exertion (making the body work progressively harder). This can be achieved by doing more and more pushups or other exercises. Using weight training for increasing strength, as well as burning more calories, we would have to build by lifting more times and more weight.

There is another way to use weight training to develop strength as well as endurance. This system works on the premise that using progressively more weight builds size and strength. Starting with more weight and then progressively reducing the weight with longer repetitions, we build endurance in the muscle instead of bulk. This is a good way to shape the body without building mass.

It's widely known now that for older women weight or resistance training is beneficial to stave off osteoporosis.

Please note: This section is not to take the place of medical advice. I recommend that you speak to your doctor before undertaking any kind of exercise program, especially weight training. See a professional; it will be a good investment in your body.

see web pages http://www.molinamassage.com or http://www.betterbacksystems.com

Othon Molina Ph.d. c LMT has been involved in the health field as a manual therapist and personal trainer for over thirty five years. He has studied with some of the top doctors and healers of our times. His specialty is treating sports injuries, back problems, and teaching others how to improve their health or athletic competition using nutrition and fitness technologies.

One of his specialties is Kinesiology. He has been a runner all his life, and competed in many triathlons, 5k's, 10k's and marathons. Competing at an elite level gave him the experience to help train others. Recently he coached and worked with the female champion of the German team of triathletes.

Some of his clients include: Bob Hope, Jane Seymor, Essam Kashoggy, Jim Nabors, Tony Robbins, Mark Victor Hansen, Carol Burnett, San Francisco Ballet, Allvin Alley Dance troupe, some of the top Olympic and international elite athletes, team doc and new trainer for the German professional triathletes. He also trains massage teams worldwide, as well as health professionals in Hawaii. Read more!