Cardiovascular Health

10 Reasons To Lose Weight And Gain Muscle Now

10 Reasons To Lose Weight And Gain Muscle Now by Arthur W. Weiss

If this article caught your attention, it probably means you are ready to admit to yourself that that extra weight you've been carrying around is starting to bother you. That's great! If you feel that way, this is the perfect time to finally go ahead and do something about it. Before you start getting all depressed about going on impossible diets and painful exercise routines, let me tell you: it's not as hard as you may think. The only real obligation you'll have is to commit to a new start, a new lifestyle with healthier habits.

Don't believe anyone that tries to convince you that you can lose weight and gain muscle with any kind fast methods or miracle pills. That's a complete lie and even a danger to your physical integrity. This is a gradual process of reeducating yourself and your body, by eating right and increasing activity. The basic formula for losing weight is actually pretty simple: Eat less, burn more fat.

This doesn't mean you have to starve yourself. If your body goes into starvation mode, it will preserve the fat -its emergency storage, and eat away the muscle. You'll need a solid nutrition and exercise plan and a strong focus on your goals. You can rely on your personal physician to help you with this or can you can also investigate on your own. The important thing is that you make the decision to go forward and to stick with it. If you have a moment of weakness, don't worry too much about it, just go back on track.

Here are 10 reasons why you should consider changing your life for the better, losing weight and gaining a thinner, more muscular body:

Health - losing body fat will decrease the risk of developing heart disease, high blood pressure, sleep apnea, joint problems, diabetes and many more problems. Your body is your vessel in this world and if you keep in good working condition, you'll have less limitations and more life to enjoy;

Energy - Lighter meals and exercise will give you so much more energy and agility that you won't even recognize yourself on your daily routine. Everything will get done more easily with time to spare;

Good mood - besides improving your physical fitness, exercising decreases the stress hormones and increases the release of endorphins in the brain - the natural anti-depressants produced by the body ;

Organized life - planning meals and times to work out, will also permit you to get your life more organized. If it helps, you can also keep a diary of your activities so that you can analyze your progress every week ;
Focus - Maintaining focus on your goals and new habits is essential to succeed - in this plan and in other areas of your life;

Personal appearance - You won't dread looking in the mirror anymore. You know you'll begin to see the results of your hard work in no time;

The opposite sex - Yes, your personality will always be more important than your looks, but you'll definitely get more attention from the ladies with your new and improved self;

Self Esteem - Once you realize that, in spite all your doubts, you are achieving results, you will improve the way you see yourself;

Pride - You'll be proud of your achievements and your self confidence will rise ;

Admiration and respect - People will acknowledge your efforts and respect you more. Some of them will even ask you for advice on how to do the same.

Are you inspired yet? Go ahead, put it on paper and sign it. Hang it on the wall and read it as many times has you need. Visualize the new you. Imagine yourself doing things you can't do right now, because you're overweight. Go for it and don't look back.

I was once a seriously skinny guy until I learned a no nonsense muscle building method which changed my life.

Read more about how to build muscle.

Article Source: https://www.articlesphere.com/Article/10-Reasons-To-Lose-Weight-And-Gain-Muscle-Now/261375


When Is The Best Time To Exercise For People With Diabetes?

When Is The Best Time To Exercise For People With Diabetes? by Katrina McKenna, BA, CES, CSCS

"When is the best time to exercise," is one of the most common questions I get asked by diabetics and non-diabetics alike. A common belief is that low intensity cardio on an empty stomach burns the most fat because carbohydrates are not available.

First, low intensity cardio is not the best for fat loss. The fat burning zone is myth that does not take into account all the calories burned during and AFTER the exercise session and can actually cause you to lose muscle. If you want to lose fat, then you must preserve your muscles.

Second, research has shown that there is no difference in how much fat is burned during a moderate intensity cardio session with or without food. It does make a difference at lower intensities, but I already said that this is not ideal. At high intensity training, you need some food to maintain performance. So actually by eating a small amount you are allowing yourself to exercise harder and as a result increasing the amount of calories that you will burn hours after your exercise session.

Third, you risk increasing the level of your stress hormones and instead of breaking down fat, your body may break down muscle. Again lowering your metabolism and pushing you in the opposite direction of fat loss.

Exercising on an empty stomach can actually cause your blood sugar to increase if you have diabetes. This seems very strange since most of the time exercise helps to lower blood sugar levels. Exercising tells the liver to release its stored sugar or glycogen into the bloodstream but if there is not enough insulin in the bloodstream the muscles cannot absorb the sugar quickly enough.

People with diabetes must check their blood sugar before and after exercise to determine their response to exercise. If your blood sugar is very high (consult your health care provider for the suggested level) then exercise could make it even higher. This happens due to the stress hormones causing the release of sugar into the bloodstream, often because of limited insulin. If your blood sugar level is high test for ketones in your urine. If there are ketones then you should NOT exercise until your blood sugar is at a safer level.

Research is showing that you may be able to exercise safely with high blood glucose level as long as there are not ketones in the urine. Speak to your health care provider for specific recommendations. In this case, keep the exercise intensity low, because high intensity exercise can raise your blood sugar levels even further.

Now, I know I just said to avoid low intensity exercise for fat loss but under these conditions, preventing your blood sugar from going higher is more important for your health and the prevention of diabetic complications. All exercise helps your diabetes even if it doesn't promote weight loss. I'd much rather you keep the habit of exercising than skip it because it isn't the most efficient for fat loss. Remember you are exercising for both your health and fat loss. Your health has priority over fat loss.

Exercise can also cause low blood sugar. As the muscles are working they are absorbing sugar from the blood stream far easier than they do when they are not working. If your blood sugar is too low before you start exercising you must eat some carbohydrates beforehand. This is not ideal for fat loss, so timing your exercise session after you eat and avoiding the peak time of your insulin is best. Depending on the length and intensity of exercise your blood sugar can go low several hours after exercise, making exercise close to bedtime risky.

OK, so what is the final answer? You must find a time 1 - 3 hours after you eat but away from the peak action of insulin. The larger the meal, the more time you should wait. If you must exercise in the morning, eat something small before starting, such as low fat yogurt, a handful of nuts, something that has some carbs, some protein and some fat.

Katrina McKenna is a fitness professional serving New York City and specializing in helping people with type 2 diabetes lose weight and live healthier lives. She is the author of the book, "Yes! You CAN Be Fit, Feel Fantastic and Look Better Naked Even With Type 2 Diabetes" and can be purchased at http://www.DiabetesFatLossBook.com

For more information contact Katrina McKenna at 646-772-7075 or visit the company's website at http://www.metamorfitness.com to sign up for the free MetamorFitness Health and Fitness Journal."

Article Source: http://www.articlesphere.com/Article/When-Is-The-Best-Time-To-Exercise-For-People-With-Diabetes-/68321


You Don't Need To Exercise To Lose Weight Or Do You?

You Don't Need To Exercise To Lose Weight Or Do You? by Katrina McKenna, BA, CES, CSCS

There have been some reports on a recent research study in the Journal of Clinical Endocrinology Metabolism that claims that diet and exercise are no better than dieting alone for weight-loss, fat-loss and body composition improvements. This report also says that exercise doesn't preserve muscle mass.

Unfortunately, what the report fails to mention is what the participants of the study did for exercise. Apparently to most people exercise means steady-state aerobic training because that is the type of exercise used in the study, "Effect of calorie restriction with or without exercise on body composition and fat distribution." So what the study did prove was that steady-state cardio exercise is equivalent to dieting for weight-loss.

I agree steady state aerobic exercise is not very helpful in fat-loss or muscle growth. So the study is really no big surprise. But the interpretation of the study does not specify the type of exercise and is very misleading. The suggestion is that all exercise is created equal which is absolutely wrong. The type of exercise is critical to losing fat.

Another study in Metabolism (1994 Jul;43(7):814-8), "Impact of exercise intensity on body fatness and skeletal muscle metabolism" demonstrated that high intensity interval training exercise created a 9 time greater loss in subcutaneous fat than the steady state cardio group.

That's nine times, that means a 15 minute interval training workout creates more fat loss than a two hour steady state cardio workout out. Which workout would you rather do? This happens because high intensity exercise causes your body to burn excess calories for hours after the exercise session. On the other hand, steady state cardio just allows you to become more and more efficient at burning calories so you burn less and less each time for the same effort.

The Journal of Clinical Endocrinology Metabolism study even mentions that high intensity exercise can have a greater effect on fat loss, insulin sensitivity and cholesterol profiles than lower intensity exercise. Why didn't the report mention this?

Then of course, any legitimate weight loss program must include weight training. While the participants of this recent study did lose some muscle mass, a study in the American Journal of Clinical Nutrition (1993 Oct;58(4):561-5), "Muscle hypertrophy with large-scale weight loss and resistance training" demonstrates that even with extremely low calorie intake resistance training still causes an increase in muscle mass.

The report states that the one of the authors of the study, Ravussin, has published other studies that indicate that exercise does not increase muscle mass that increases weight loss. Well, here we are with what exercise means again. I agree, steady state aerobic exercise does not increase muscle mass. There is no question that resistance training does increase muscle mass.

Oddly the report states, "And their carefully controlled study added to the evidence that adding muscle mass does not somehow boost metabolism and help dieters take off even more weight." Since both groups lost a small amount of muscle mass, this study could not possibly have come to this conclusion. Additionally, muscle is metabolically active tissue, many chemical processes are occurring inside muscle tissue and muscle creates movement, these things require energy or calories. Little happens inside a fat cell, it just stores fat. It is estimated that for every additional pound of muscle your body has, you burn an additional 50 calories per day.

So while you could lose weight through dieting alone or even dieting and steady state cardio, why would you? You can lose significantly more fat, faster by incorporating interval training and a resistance training program along with your reduced calorie diet.

Steady state cardio does have other benefits. All exercise is good for your health and disease prevention or reduction. Plus if you love to run, run. Enjoyment is a perfectly legitimate reason to something.

Katrina McKenna is a fitness professional serving New York City and specializing in helping people with type 2 diabetes lose weight and live healthier lives. She is the author of the book, "Yes! You CAN Be Fit, Feel Fantastic and Look Better Naked Even With Type 2 Diabetes".

For more information contact Katrina McKenna at 646-772-7075 or visit the company's website at http://www.metamorfitness.com to sign up for the free MetamorFitness Health and Fitness Journal.

Article Source: http://www.articlesphere.com/Article/You-Don-t-Need-To-Exercise-To-Lose-Weight-Or-Do-You-/69806


Using A Heart Rate Monitor Pedometer To Benefit Personal Fitness

Using A Heart Rate Monitor Pedometer To Benefit Personal Fitness by Dennis Clay

Health monitors are essential tools for tracking your personal fitness status. They can also get you started on the fitness path in an easy and interesting manner. Remember that monitors should not just be treated as a source of information regarding your health and fitness, but should also serve as a source of motivation to reach the ultimate goal of fitness improvement. A heart rate monitor pedometer is probably one of the most useful and important health monitors that you can use to track your progress.

Practically anybody can benefit from a good health monitoring device. Some of these devices can help you measure the duration and intensity of exercise that you need by tracking what is known as biorhythm. This has something to do with things like how high your heart rate is for how long and other such health and fitness parameters. For example, if your heart rate monitor pedometer shows that you are now able to run faster at a lower heart rate then the intensity and duration of exercise that you need to keep fit may be less than it previously was.

Biorhythm performance metrics can effectively help you assess how much or how little your level of fitness has improved. You can also use biorhythm metrics to fitness levels with a friend or family member. Take someone who is of the same age, weight, and gender and then see which of you can run a specific distance in less time and with a lower heart rate. This person is considered to be the more fit. Getting into this type of friendly competition may be a good way of ensuring that you do not give up on your fitness goals.

The beauty of health monitoring devices such as a heart rate monitor pedometer lies in the fact that they keep you up-to-date as regards your fitness level and provide constant reminders as to how much more you need to work in order to maintain good health. A pedometer is especially useful in helping you figure out just how much exercise you've had on any particular day. If you can now walk one mile in 15 minutes as opposed to the usual 18 minutes then you are obviously becoming more fit.

There is a wide variety of health monitoring devices that you can take advantage of. Some are very complex and high-tech in nature, usually including a wide range of heart rate monitors and seeming to belong in a medical laboratory of sorts. There are also those that are simpler in design yet still provide multi-functional information that helps you track the changes in your fitness level.

You may speak to a qualified health practitioner or read up on these monitors to learn which type will be most beneficial to you. When shopping for a heart rate monitor pedometer, look for a store that will give you the best deals in terms of quality, functionality, and price. Above all else, be sure to purchase a device that caters to all of your specific fitness needs. You are, after all, working towards PERSONAL fitness so the device should be able to address YOUR needs.

Please visit if you would like to read more great writing. Currently, featured articles are about the heart rate monitor pedometer, Omron digital pedometer, and much more.

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How to Take Your Cardio Workout to a New Level

How to Take Your Cardio Workout to a New Level  by Machelle Lee

Can you think of anything more torturous than spending an hour pedaling away on a bike or plodding along on the treadmill? You're not alone. Most exercise enthusiasts dread conventional cardio - why?

Because it's b-o-r-i-n-g.

So why do it at all? The goal of a cardio workout is to lose the unwanted inches and to develop the efficiency of your heart and lungs. But new studies are out that show our slow-go cardio sessions may not be as effective for burning off that holiday bulge as we thought.

When you plod along on the treadmill at an even pace, your body enters what is called a steady state. This means that your body has adjusted to the pace and is now trying to conserve energy.

Conserve energy? But I thought the point was to burn energy?

And so your dilemma goes: You can't stand the monotony of traditional cardio and it leaves you with less than satisfactory results. So what should you do?

The answer is HIIT, a new training technique that blasts both boredom and fat.

"In research, HIIT has been shown to burn adipose (fat) tissue more effectively than low-intensity exercise - up to 50% more efficiently."

"HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is that HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals less fat on your body."

What is HIIT?

High-Intensity Interval Training: is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

In other words, your 60 minutes of low-intensity cardio is replaced with more effective, High Intensity Interval Training for as little as 15 minutes. The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all will melt the inches off.

Here is an example of a HIIT program - this can be done on any form of cardio equipment or even jogging outside or swimming laps:

* Start with an easy 4 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.

* Once you are sufficiently warm, sky rocket your intensity for 30 seconds.

* Return to your normal pace for the next 30 seconds and then sky rocket again.

* Repeat this 30-30 interval for 6 minutes and then gradually decrease your intensity as you enter a cooling off pace.

After your HIIT session you can expect to burn more calories due to an increase in your metabolism - sounds good, right? If you aren't ready to jump into a full-fledged HIIT session, try on of the following modified HIIT workouts:

Modified HIIT 1:
* Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.

* Once you are sufficiently warm, increase your intensity for a full minute.

* Return to your normal pace and remain here until you have recovered enough to go again.

* Repeat this 1 minute interval with full recovery time between each one for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.

Modified HIIT 2:
* Start with at least a 5 minute warm up, casually increasing your pace to the one that you usually maintain for your workout.

* Once you are sufficiently warm, change your speed and intensity for 2 minutes.

* Return to your normal pace for 2 minutes and then change your intensity and speed again. The key is to keep your body guessing - you aren't doing full intensity work, but you also aren't staying at the same pace for the entire length of the workout.

* Repeat this 2 minute interval for the full extent of your workout and then gradually decrease your intensity as you enter a cooling off pace.

There you have it - all you need to take your cardio workout to the next level.

Machelle Lee owns and operates The Invisible Gym in Santa Cruz, CA. Her mission is to inspire people to become physically active and enjoy the benefits of a balanced, healthy lifestyle. For more information and questions you can visit her website. www.the-invisible-gym.com

Article Source: http://www.articlesphere.com/Article/How-to-Take-Your-Cardio-Workout-to-a-New-Level/101505


How To Get Those Six Pack Abs

How To Get Those Six Pack Abs  by John Campbell

Everyone wants to have those sleek, sexy, six pack abs. Rock hard, rippling abdominal muscles are the best way to communicate to others that you are fit, healthy and on top of your game. The key to getting those six pack abs is through rigorous training and eating healthy.

You can do crunches and sit ups until you are blue in the face, but if you don't eat right and watch your weight, you will never have six pack abs. You have to lower your overall body mass if you want the muscles to show through. Chances are you already have a lot more definition than you know, you just can't see it through the layers of fat that rest on top of them. So start with cutting calories and eating a healthier diet. Focus on foods that are high in protein (this is necessary in order to build new muscle) and low in fats. Lean meats are especially important.

The exercises that you do when you are trying to get definition in any muscle group are the most important thing you can do, second only to your diet. Try doing full body lifts like barbell squats and deadlifts. The reason that these work for stomach definition is because you are engaging your entire core when you do them. You have to tense all of the muscles in your abdomen, back and upper leg regions in order to get enough strength to lift the weights.

Start training your abdominal muscles by doing crunches, reverse crunches and hanging leg raises about 3 to 4 days per week. You can see demonstrations of these exercises online if you search for them in the search engines. Proper technique is important if you want toned and defined muscles so make sure that you are doing them properly.

When you are doing abdominal muscle exercises, make sure you are maintaining proper form. Keep your body in a straight line, knees hip width apart and focus on breathing in and out in a rhythmic pattern.

The muscles on the front of your stomach are not the only ones that need attention if you are going to have defined, six pack abs. Your obliques, which are the muscles that run up and down the side of your trunk also need to get a hefty work out. You can do this by performing side bends and oblique crunches. Oblique crunches are best performed on an exercise ball. If you don't have one of these at home, consider purchasing one. It will be well worth the investment in order to get the look you are after.

Cardiovascular exercise is also important for losing the weight in order to see the definition in your abs. Make sure that you are getting this exercise at least 2 days per week. Go for a run or do aerobics to get your heart rate up and keep it going for thirty minutes or more.

Anyone can have six pack abs if you are dedicated to it and train your body properly. If you follow the advice here, you'll be well on your way to the sexy body you are dreaming of.

Learn the essentials of effective, time saving muscle building in my free report here: Muscle Building Action Plan. You are invited to visit Bodybuilding Success Guide. Our mission is to provide useful pearls of wisdom for the enhancement of family life,health and strenght and the elimination of debt. We have e-books, books, articles many of which are FREE.

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Is Running A Good Way To Get In Shape?

Is Running A Good Way To Get In Shape?  by Mike Stapenhurst

Running is an excellent way to burn calories and get in shape. In fact it is one of the most efficient aerobic exercises in terms of calories burnt per hour. The table below compares some of the common types of aerobic exercise:

- Running ..........750 calories per hour
- Swimming........500
- Cycling............450
- Walking...........250

However running is also the exercise that can put the most strain on your body. Your leg joints can suffer, and of course your heart is pumping a lot faster and working harder while you are running. So is it really the best way to get in shape?

The answer is yes and no! If you are not too overweight or too much out of shape, and you start slowly, then you will soon be reaping the benefits of being much fitter. However running assumes a certain level of physical ability and is not for everyone; walking and cycling are excellent alternatives. Swimming is also good and you can burn a lot of calories.

If you do want to start running as a way to reduce or control your weight here are a few pointers to follow.

See your doctor!
Get a check-up from your physician before you start. As I mentioned above, running is a strenuous exercise.

Start By Running and Walking
A good way to get into regular running is to run (slowly) for a few minutes and then take a walking break for the same amount of time. Three to five minute intervals are good to start. You gradually reduce the walking interval until you can manage 30 minutes of continuous running.

Run with a buddy.
Try to find someone to run with who is at the same stage as you. They will help get you out of the door on a regular basis. You can also talk as you are exercising, which is a great way to pass the time.

Take Things Easy.
Avoid the temptation, as you get fitter, to increase your distances and/or running speed too quickly. This is a sure way to get injured. I would normally allow for a gradual build-up over a six-month period.

Track Your Progress
Keep a log of how often you go running. Use the running log to record when you ran, and how long you were out. A logbook is also a good way to monitor your weekly running miles, and make sure you are not doing too much.

So running, in moderation, can be a great way to get in shape. It won't be long before you'll start to feel better, and running will strengthen your heart and cardiovascular system. Climbing stairs won't be a chore, and your increased energy level will help you deal with life's challenges.

Mike is the developer of customized training logbooks for athletes. To get your own personalized Running Log, visit Mike's web page Custom Running Logs. His website about marathon information and training can be found at: 26.2 - The Marathon Website. Mike is also a contributing author to the Get In Shape website.

Article Source: http://www.articlesphere.com/Article/Is-Running-A-Good-Way-To-Get-In-Shape-/111978


Type 2 Diabetes and Healthy Living - What Can Blood Test Results Tell You?

Type 2 Diabetes and Healthy Living - What Can Blood Test Results Tell You?

Type 2 Diabetes and Healthy Living - What Can Blood Test Results Tell You?
By Beverleigh H Piepers

As you get older, you will find your doctor routinely sending you to have blood test assessments to check your...

  • blood sugar,
  • HDL and LDL cholesterol, and
  • triglyceride levels

as part of the "growing older" process. These are tests everyone will have to take care of at one time or another. As you get the results of these tests, it is essential you know there are particular areas your doctor will not mention. Being aware of this can help give you a better picture of your overall health...

1. The Good News. First, if you are called back by your doctor after having a blood test do not expect to get much in the way of good news. Blood tests typically report problems - places where your blood is standing out from the standard deviations that have become the norm.

As such, if you do not hear a "bad" report on what is worrying you, take that as your cue, it is good news. For instance, if you are worried about a heart attack but your doctor does not make mention of your cholesterol levels, then you are not as badly off as you thought and your cholesterol may be in an okay place.

2. Normal Can Vary. Another point to keep in mind about blood tests is standard can vary between men and women. What is "normal" for one person may not necessarily be normal for another: men and women often see marked differences in their blood test results.

It pays to see the same doctor on every visit. If the doctor is aware of your case history, they can better decipher which results are abnormal and which ones are in a healthy range.

3. There Is Such A Thing As False Positives. Another aspect to keep in mind is false-positives do occur. If you have a test confirming your worst case scenario, you may want to have a repeat test to be sure.

Usually, the testing is accurate, but there is a slim chance this is not the case. The incidence of false positives occurs in tests that measure antibodies when a person has an immune condition such as rheumatoid arthritis or multiple myeloma. Since these conditions produce antibodies as well, it is more likely to sway the case into being negative.

4. Test Values Can Be Different From One Lab To Another. One last area to be aware of is testing values are not always consistent from one lab to another. Lab technicians will compare your test results with what is considered normal for their laboratory.

If that laboratory is different from the one you used previously, for instance, this may result in a change in your results without there being a "real" change. It is a smart move to have your blood testing carried out in a regular lab and stick with that lab to save yourself the headache of analyzing minute changes in your results.

Keep these points in mind next time you have a blood test and remember blood tests are measurements used for gauging your health, but your doctor should also be looking at the "big picture." While blood tests are diagnostic, they should not be diagnostic without awareness.

Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
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Pilates Body Fitness: Points You Have To Know

Pilates Body Fitness: Points You Have To KnowPilates Body Fitness: Points You Have To Know by Gina G. Stewart

When you talk about pilates body fitness, a lot of things can come inside you mind. You can picture the sticks you are using, or the large balls you're squeezing and you can simply imagine yourself on the reformer table for the pilates exercise. There are also some things related to this exercise such as pregnancy, health conditions, and losing weight.

Generally, there are really a lot of things that you can talk about when you say the word pilates. Below are some of the most important things discussed together with a pilates body fitness program. Reading the items given below may help you know more about the exercise.

Pilates Body Fitness and The Benefits You Get

There are plenty of benefits which you can obtain from pilates body fitness program. Aside form losing weight, you can get a healthier and leaner body by doing specific pilates exercises. You can also obtain a good heart because some exercises are meant for cardiovascular purposes.

Some pilates exercises also benefit pregnant women. To sum it all up, there are actually a lot of advantages you get when you enroll on a pilates program. You just have to comply regularly with your pilates schedule so you can achieve the perfect body you want.

Pilates Body Fitness and Pregnancy


A lot of doctors say that exercise is one key to having a good and easy pregnancy. However, pregnant women are usually cautious about their condition because most exercises, except for walking, provide them with more stress. But with a pilates body fitness program, a pregnant woman can attain relaxation and at the same time exercise.

Specifically, it relaxes the body's pelvic muscles which aid the woman to a smooth and fast delivery of her baby. When you perform the seated leg exercise with a pilates magic ring, you can actually perform the Kegel's exercise which is recommended to most pregnant women.

However, you need to consult your doctors first before enrolling yourself in a pilates body fitness program. Additionally, you need to have a professional pilates fitness instructor to assure you of the right and proper exercise that you need to have.

Pilates Body Fitness and The Reformer Equipment

One of the most popular equipment used in the pilates body fitness program is the reformer tool. It has springs, ropes, and a gear system which help you meet the resistance you need. It allows for proper body positioning which basically helps you maintain or align your body the right way. If used properly, you can be assured of a good exercise that won't cause you pain or injuries later on.

If you love this article, you will also love another article written by this article's author on exercise bike parts and life fitness exercise bike.

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Walking Your Way To Better Health

Walking Your Way To Better HealthWalking Your Way To Better Health by Lucille Lathroppe

Walking is a part of everyday life for almost everyone, yet few people realize the potential health benefits they can receive by simply increasing the amount of walking they do throughout the day. You don't need to spend hours slogging it out at the gym to achieve your health and weight loss goals. Instead, try working a simple exercise such as walking into your daily routine.

If you've never exercised before, walking can provide an excellent introduction to working out. It's a simple activity that requires no special skills or gear. Walking promotes weight loss by offering a low impact way to increase activity for someone who isn't ready for more intense workouts. It's important for beginners to take it slow at first and gradually increase the length and intensity of their walks.

Take it slow. Start with some stretches and a slow warm up pace to get your body and muscles ready to work out and to reduce the possibility of injury. If physical activity hasn't been a part of your routine before, limit your first walk to about ten minutes and try to avoid exerting yourself too much on hills.

Plan ahead. Determine which days of the week you'll do your walking. Start with ten minutes a day on three different days. Evaluate how you feel at the end of the week. If you're not exhausted or sore at the end of your walk, increase your walking time by five or ten minutes for the next week.

Walk with a buddy. A walking partner will keep you motivated and will provide some exercise accountability. Plus, it's just more fun to exercise with a friend than by yourself. Choose a buddy whose fitness level is close to yours and challenge each other.

Don't give up. You may see immediate results as your begin your new routine, but after a few weeks those results may taper off. Kick start your efforts again by changing up your plan and making small adjustments to your lifestyle and diet. Healthier choices such as having an apple instead of a cookie can add up to big results.

Keep it low impact. Walking is easy on your muscles bones and joints because it doesn't have the jarring impact of running or jumping. Older individuals, people just getting started in fitness, and people recovering from an injury can all benefit from the low impact activity of walking.

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