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If there were a pill you could take that could help you lose weight,
get in better shape, and live a longer, healthier life, wouldn’t you
want to know about it?

The good news is, there is such a pill, and it doesn’t require a
prescription, nor is it available over the counter. It’s a simple step
counter, or pedometer, and it has powers you would not believe to
improve your health and wellness, lose weight, and live longer.

What’s a pedometer? It’s a simple electronic device you wear on
your waistband that counts steps. Technically, a pedometer
calculates distance, as opposed to a step counter, which only
counts steps. The pedometer still counts steps, and uses a user-
input stride length to calculate the distance. Other pedometers
show calories burned, elapsed exercise time, steps per minute, and
on and on. All you really need is something that accurately counts
steps. Other features can be nice, but many are not necessary.

Why is it important to count steps? It’s a primary indication of the
activity you are engaged in during the day. Studies have shown that
you don’t need to dedicate a specific time to exercise, per se, but
smaller bouts of activity can have the same effect as one longer,
extended period.

That means that making small changes in your daily routine can have
tremendous effects on your health. Park farther from the store, take
the stairs instead of the elevator, pace while you’re on the phone,
walk with the dog instead of just letting her go, and go down the hall
instead of sending an e-mail or picking up the phone.

By taking more steps-essentially increasing your daily activity and
burning more calories-you are becoming more physically active.
The American Medical Association says that by increasing your
activity level, you will:

Increase stamina
Stimulate weight loss
Lower blood cholesterol
Lower blood pressure
Improve self image
Improve mood
Enhance quality of life

As if that weren’t enough, the AMA says you will also:

Sleep better
Strengthen your heart and lungs
Decrease stress
Increase energy
Maintain appropriate weight
Lower triglycerides
Control blood sugar levels/diabetes
Feel better
Reduce feelings of depression and anxiety
Improve productivity
Build an maintain healthy bones, muscles and joints
Increase muscle tone
Reduce risk if dying prematurely

If any of these benefits are important to you, it’s vital that you begin
to move more. The American College of Sports Medicine
traditionally prescribes the following as the appropriate level of
activity in order to get these benefits:

Frequency: 3 - 5 days per week
Intensity: 60% to 90% of maximal heart rate
Duration: 20 - 60 minutes

If you can’t take 30 minutes to exercise, try three 10-minute walking
sessions throughout the day. Walk briskly to get the maximum
benefit. If you have been sedentary, check with a doctor and start
slow.

Your new life begins today, and it will be a healthier, longer, and
happier life!

Download our FREE ebook about pedometers: ‘Simple Steps to Fitness: A Beginner’s Guide to Pedometers’ at www.rypsports.com/pedometers.html. It will give you more information on choosing and using your pedometer.

1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program… So Pump it up first then do your Cardio.

2. Exercise in the Morning - A Recent Study showed that after one year, 75% of
the morning exercisers stayed with their fitness and health program. Compared
to only 25% of those that worked out in the evening. Exercising early gets you
moving and energized as well not allowing yourself to find 1,000 excuses at the
end of the day on why you can’t work out.. I am TOO Tired… I am TOO Busy… I
am TOO far from the gym… You know!!!!

3. Exercise @ Home - A Recent study by the University of Florida in Gainsville
found that those that worked out at home lost more weight than those that
trained at a gym. Reason - You are less likely to skip workouts when you do
not have to travel to a place to workout….. NO EXCUSES when the gym is @
home.

4. Exercise Outdoors - Anything you do outside brings the elements into play.
Wind, hills, and other variables… Plus changing scenary helps keep the
boredom out of the workout… No FUN staring at the wall…. If you do train
inside, I recommend changing machines often as well as your program settings to
keep things FRESH…

5. Treadmill vs. Stationary Bike - Stick with the Treadmill.. Weight Bearing
machines always expend more energy than if you were sitting down.. So stand
tall and burn more calories…..

6. Interval vs. Long Steady Cardio - Periodic bursts of Hi Intensity training
followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the
calories during the same duration if you had done long and steady cardio. In
addition, you will even burn 75-125 additional calories after the workout. Also
keep in mind that long and steady helps enhance your metabolism.. My
recommendation is to do Intervals 75% of the time and mix it up with another
25% of Long and Steady to help mix it up and reduce your chance of injury by
over training.

7. One Set or Three? - One set does NOT Get it done… I always recommend when
first starting out to do One set, but after an adjustment period of learning
proper form and technique, you need to rev it up by doing at least 2-3 sets of
each exercise. A Study published by the Journal of Strength and Conditioning
Research found that experienced exercisers who did multiple sets gained
significantly more strength than those that just did one set. Three is better
than one.

8. Pre-Stretch or Post Workout? - The Journal of Strength and Conditioning
Research states that Stretching may temporarily shut down nerve signals, which
slows reaction time and reduces strength. Other studies have shown that
stretching pre workout does not reduce injury risk. The best time to stretch is
during your weight training workout. Begin all routines with a 5 minute warm up
to warm your muscles and get them flexible. It will increase blood flow and make
your muscles more responsive. So we recommend stretching in between sets or
after your workouts.

9. Free weight or Machines? - Free weights are the way to go. They will make
you stronger, because they place more demand on your muscles, since you have to
stabilize and balance your body. If you are a novice it might be good without
the help of a trainer, to start out using machines, but the way to go for the
best long term results for both strength and body toning, is to use dumbbells,
barbells, and perform those exercises using a stability ball, standing or last
but not least on a bench.

10. Coffee or Carbs? - Carbs are the best.. You body is just like your car, in
that it needs good quality fuel to run well. When you are training, you are
revving your engine and your body needs fuel to keep it going. Caffeine does
trigger your muscles to use fat as energy, but Caffeine has soo many side
effects like headaches, rapid heartbeat and shakiness. As well as some people
have problems with Acid reflux disease that does not bode well with caffeine in
your system. Eat good quality carbs before your workout for energy and make
sure you refuel after you train as well.

If you focus on these 10 Fitness Tips you are well on your way to Getting more
Fit and succeeding in your Fitness and Health Goals.

Til next Time… Rob Your Personal Trainer and Fitness Coach

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In our society, the perceived perfect image of women falls right in line with the slenderness of girls 10 to 12 years old. This unrealistic perception spawned by the supermodels seen today in ads for popular clothing and undergarment makers such as Victoria’s secret has caused many women to become obsessed with their own images.

In our society, women are ten times more likely to develop eating disorders and compulsive exercise habits that can be life threatening and often do prove to be fatal.
Here are the most commonly developed eating disorders:

“Anorexia nervosa” is a life threatening disorder that occurs when you eat very little food and become obsessed about your weight even when you are badly underweight. An anorexic person will often see themselves as being fat when they look at themselves in the mirror even though they appear very skinny to everyone else. People with this disorder often turn to laxatives and various diet aids such as fat burning pills to bring their weight down to dangerous levels.

“Bulimia” is a disorder that occurs when you go on an eating binge, and then immediately purge it all out. You will eat a large amount of food, even junk food, and then get it all back out of your system by both self-induced vomiting and laxative use. This practice may throw off your body’s mineral balance in the blood and put the health of your heart at risk.

“Compulsive overeating” followed by “compulsive over exercising” is a pattern that is not as dangerous as anorexia and bulimia but still can lead to both physical and psychological problems. This is a pattern in which you will eat a large amount of food followed up immediately by exercising excessively hard and for a long period of time.

It is estimated that more than one out of three collage female athletes may at one time develop an eating disorder. If you suffer from an eating disorder, seek medical help as soon as possible because if left untreated, these disorders can cause permanent health problems and even death.

Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: www.mrgymfitness.com/minicourse.php

Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.

For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.

For the shoulders and upper chest, choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.

Whatever exercise program you choose, be sure to breathe properly when exercising. Oxygenation is important to any exercise regimen as it promotes a healthy heart rate and reduces fatigue; additionally oxygenation helps circulation, which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Also, listen to your body. It is natural to feel a little fatigue and soreness when starting a new exercise regimen, However if the pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness desists. Also, look for signs of increased swelling of joints or any persistent increase of weakness; these are signs of activities that are too strenuous and a reduction in activity will be necessary. Just remember to take all new exercise regimens slowly at the start. The idea is to increase flexibility not train for the Olympics.

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. If you have arthritis, she can design an online exercise program for you! Contact her today at http://www.onlinefitnesscoach.com or sign up for her FREE Exercise Advice Journal at http://www.abs-exercise-advice.com/journal.html.

Everybody can improve the chest muscle by lifting weights with just a little know-how. I will tell you how you can build a strong and muscular chest with only a few of the very best weight lifting exercises.

The chest exercise routine goes as follows:

1. Incline Dumbbell Press for improving your upper chest muscle. Put a training bench at a 25- to 30-degree angle - at that angle you’ll get the maximum lifting emphasis. Lift the weight slowly to shoulder level and always try to keep your upper arms parallel to the ground and your elbows at about 90 degrees. Follow a triangular motion - the weight you are lifting should meet at the midline above your chest and shoulders. Try to visualize a smooth lifting motion, and also try to focus on the “squeeze” of the chest muscles. You have to lower the weight in this exercise more slowly than you lift it. The lowering phase in this exercise will improve your weight lifting strength, but also the coordination as well. Important note: Never lift the weight out over your stomach or behind your head. Keep it vertical all the time.

2. Flat Dumbbell Presses. Begin the exercise with lifting the weights with your upper arms parallel to the ground, try to keep your wrists as tight and straight as possible. Now move the weights upward slowly and controlled until they meet above the middle of your chest. Continue in this same manner until your upper arms are just a little below parallel to the floor. You should never move too fast during any weight lifting exercise, always stay in full control and always try to focus on proper form, to prevent hurting yourself. Important note: Don’t ever lift your head or your shoulders off the bench, always try to keep them flat.

3. Incline Dumbbell Flyes. Just like the first exercise, you should set your incline bench at a 25- to 30-degree angle, and then just start in the very same position you did with the incline dumbbell presses, also described in the first exercise. In this exercise you should use a grip where your palms are facing each other. While you lift the weight, you should also try to follow a triangular motion, but there is a little twist in this one - this time put an arc into the lifting motion. In this exercise your arms will arch out while you lowering the weight and then up and in when you are raising it. Make sure to lift the weight directly against gravity, and not out over your stomach. Try to do these three exercises at least once per week, you can do them along with other exercises for other body parts. Try to always stay in control when lift a weight - this is very important, otherwise you may hurt yourself!

NOTE: Always consult with a doctor before starting any kind of weight lifting routine.

Michael Russell

Your Independent guide to Exercise