Thursday, November 29, 2012

Re-Energize Your Motivation With a Crisp, Autumn Stroll

For most, the season for long summer days and sweltering heat has passed. The days are becoming shorter and the temperatures are dropping. As you wind down from a busy summer you almost instantly have to gear up for the holidays. It can be exhausting!  A crisp, autumn stroll is a great ways to catch your breath and re-energize, and refocus on your health goals.

English: Hiking trail to Chimney Rock in White...
 (Photo credit: Wikipedia)
Perhaps you live in a part of the country where the summer temperatures were oppressive. You’re looking forward to the cooler breezes that arrive with autumn. You may also be eager to see the beautiful changes in the foliage and the knowledge that soon the holidays will be here.

Now is the perfect time to get back on track with your health goals that were set aside for the warmer months. You’re back to a routine now that school has started back, isn’t it time to get back outdoors and take care of you without waiting for the New Year? You can do that now by enjoying reinvigorating walks in the crisp, autumn breeze.

Take advantage of the new season by making new goals that can have a huge impact on the remainder of your year. Recommit, re-energize and refocus with the following steps:

• Make a decision to spend time outdoors this fall. Get the family together at least once a week to go for a stroll at a local park. You can also look for hiking trails which will enable you to get more of a workout than simply walking. Don’t let excuses get in your way. Make a commitment to spend time exercising out in nature and stick to it.
A man and a woman hike the Gabrieleno Trail in...
(Photo credit: Neon Tommy)

• Begin now to set in motion specific habits that can carry you through the holidays. If you start walking now, you can also start being more careful about what you eat. And, even though the holidays are almost here, you can be strong and choose healthy foods for your holiday meals.

• Enjoy your time in nature. Cooler temperatures make it easier to enjoy yourself. Kick up the leaves and listen to them crunch under your feet. Feel the crisp, cool air that can make you feel more alive and energized than you may have felt in a while, and motivate you to keep up with your exercise goals through the end of the year.

• Take a camera along with you to take pictures as you stroll through the park. The scenery in the fall is breathtaking with the leaves turning from green to gold, orange and red. Of course, the weather in the fall is unpredictable so it is best to be prepared.

If you feel like you’re stuck in a rut, the fall months are the perfect time to get out of it. Not only will you feel refreshed, you can greatly influence the rest of your year. Make the choice to spend as much time outdoors as you can. Find a park to stroll through or hiking paths that will be more challenging. Enjoy your time outdoors and recommit yourself to keeping in shape throughout the holidays.

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Tuesday, November 27, 2012

6 Tips for Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have motivating factors so that you will stick with it.

This is what people who are overweight should learn to understand. However, although this sounds simple, in actuality it's not at easy as it sounds for the almost 55% of Americans who are overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others want to enhance their physique and appearance. And the truth is it is never too late to be fit.

The “weigh” he was Camp America commandant los...
(Photo credit: Wikipedia)
In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

While many do try to lose weight, instead, as many health experts have seen, people tend to lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after learning about healthier eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

6 Ways to Help You Stay Motivated To Lose Big
#1. Have an explicit goal

A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not  motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you set a specific number of pounds that you really want to lose. Envisage what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you had planned. The idea is to use that figure to assist you to remain resilient and dedicated.

#2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not just one of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

#3. Make little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not get defeated by a goal that is too large. Reward yourself (in non-food related ways) for attaining each small goal on the way to your larger one.

#4. Monitor your results with a partner

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short will help you keep going through the tough spots. Simply hearing somebody believing in you is one of the greatest motivations to keep you exercising.

English: Exercising outdoors is healthier than...
 (Photo credit: Wikipedia)
#5. Construct a vigorous, but sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to the longer term, and do not expect to see drastic results overnight. Having a long-term plan will help keep you from giving up on your goals quickly. Remember that the idea isn't to lose x amount of pounds and put them all back on next year. The goal should be ever-increasing long-term health, and that includes achieving and maintaining a healthy weight - for the rest of your life.


Finding new, fun ways to exercise that you enjoy and like to do often is an essential key to staying motivated. If you hate your exercise program, no amount of goal setting, tracking, or rewards is going to make you stick with it for the long haul. At some point, you're going to give up and go back to your old habits. Making new habits means finding healthy things that you enjoy and incorporating them into your life - both with diet and exercise. We provide a variety of ideas for fun ways to exercise on this blog and on our website. Not everyone likes the same activity, so we try to share a wide variety of ideas and suggestions. Check back often for more, try out some new ones, and find some activities that you like and will stick with, and you will meet with success.

The bottom line is that staying motivated to exercise entails a lot of hard work, which is contrary to what most people want to believe. But only through changing your lifestyle by making these habits permanent will you see the lasting health benefits - and keep that weight off...for good.

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Saturday, November 24, 2012

Why You Need to Stretch

The body is flexible. Or, it is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You need to be able to zip the back of your favorite dress on your own. You must be able to reach that book you need off the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have a problem, and it's time for a stretching program.

English: An elderly at stretching exercises in gym
An elderly man at stretching exercises in gym (Photo credit: Wikipedia)
What Is Stretching?

Stretching is simply the act of extending to full length the body or a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Properly Do Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in many normal daily activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly as part of a routine is very important.

Simple stretches can be done every day. They can be easily incorporated in your lifestyle and daily activities, and don't have to require a lot of time.

Stretching exercises can also be done while training or working out. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity - and also should be done after a workout as well.

There is actually an ideal length of time in stretching. It is best to do your stretching routine for about 10 minutes. This will give the body enough opportunity to move and flex all of the muscles, thus preparing it for more complicated and strenuous movements. Experts however would frown upon going much beyond 10 minutes. Stretching for 30 minutes or more can wear out the body and even over-stretch some muscles, causing soreness and tightness later - the exact opposite of what you want. (Forms of exercise that incorporate stretching, such as yoga, are exceptions - they provide alternating muscle contractions and stretches, which can be a great way to gain flexibility and strength at the same time.)

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly does stretching exercises, the length of the muscles and the tendons are increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move easily, way before an injury can take place. Range of movement is very important for overall physical fitness.

2. Increased Ability to Perform Skills
When you have a wide range of movement, you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve if you are already participating in one. Stretching in this aspect also allows you to have a more active lifestyle, which gives you a better chance of living a longer and healthier life.

US Navy 080813-N-8546L-254 Master Chief Miguel...
 (Photo credit: Wikipedia)
3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given regular exercise and stretching, it is less likely that they will contract painfully, and can help loosen sore spots or knots. This can definitely help relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your self-awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move and stay active.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done hand-in-hand with a healthy diet. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep your body healthy and flexible. See below for some helpful stretching exercise resources.

Stretching Guidance:
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Thursday, November 22, 2012

Video - 30-Minute Cardio Kickboxing Workout

Happy Thanksgiving!  I figured you probably won't be doing much working out today - other than your jaw muscles! :-)   But you'll probably want to work off some of those extra calories tomorrow, so this fun and challenging kickboxing workout will challenge your muscles, ramp up that heart-rate, and tone your body from head to toe. Be sure to pay attention to his tips on technique and form at the beginning to stay safe and prevent injury.

So go enjoy the turkey today, and jump on this 30-minute workout in the morning to get that great calorie burn and keep from packing on the holiday pounds!

BEST 30 Minute Cardio Kickboxing Workout - Aerobic Cardiovascular Exercises - HASfit Cardio Training
Let Coach Kozak motivate and push you for 30 Minutes of Cardio Training at Home. Cardio kickboxing workouts are among the best cardiovascular exercises and aerobic workouts known to man. Visit or for the aerobicworkout's instruc...

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Tuesday, November 20, 2012

Boxing Training for Fun & Fitness

If you're looking to try a new fun way of getting in shape, you may want to try boxing training. Many people see numerous positive results from boxing. You may build stronger and more defined arms and legs, and increased endurance and muscle and lung power. These programs and classes can also help you to gain a sense of inner strength and emotional balance.

Boxing training classes entered the mainstream of physical fitness training a few years back. Many have seen the benefits on the cardiovascular system and toning of the muscles through these boxing training workouts. Tae bo workout videos also popularized boxing and kickboxing exercises.

Personal Training at a Gym - Boxing Category:F...
 (Photo credit: Wikipedia)
Cardio boxing training classes include innovative variations of sparring jabs, power punches, defense, and fitness, blended together to give you a great aerobic workout. You will learn the proper execution of punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations of blocks, jabs, and kicks you perform are typically executed on an imagined opponent. You may see classes where participants throw punches and kicks in the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical strength-building aspects of boxing training. Cardio kick-boxing workouts allow you to burn 350 to 500 calories per hour. Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and muscle reflexes are also enhanced. The movements require you to develop balance and coordination in order to keep your body stable and maintain a good form.

English: Naples, Italy (Mar. 29, 2004) - Lt. D...
Students enjoy a kickboxing workout. (Photo credit: Wikipedia)
These physical benefits you gain from boxing and kickboxing are just a few of the many benefits that they can provide. You will be able to learn more about defense skills, which you may use in case of unwanted instances. Kicking and punching are also great movements in terms of relieving stress, which is one of the biggest contributors to health problems including obesity. After a kickboxing workout, you may feel a sense of lightness in your body and peace of mind as well.

Many aerobic and fitness experts recommend that you start out with boxing training lessons for beginners. These allow you to work out at your desired pace and body condition. More advanced boxing classes will let you push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will most likely lose weight, and get in better shape so that you can enjoy a physically fit body, as well as cardiovascular benefits and stress relief. If you're looking for a new fun way to work out, check out a boxing or kickboxing class today! Or check out some of the resources below that you can do in your own home.

Try Boxing & Kickboxing At Home:

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Saturday, November 17, 2012

Video - The Kettlebell Swing - Proper Form & Technique

In this short video, Yuri Elkaim, one of our favorite health & fitness instructors, demonstrates the proper form for performing the Kettlebell Swing exercise. This is probably the most common kettlebell exercise, and it has a lot of great benefits, but if performed incorrectly it can lead to injury and back or shoulder pain, so you'll want to make sure you are doing it right. As always, be sure to consult a qualified medical practitioner, as well as a certified fitness instructor, before beginning any new exercise of this intensity.

Kettlebell Swing - The Proper Form
The kettlebell swing - deconstructed and explained in this video. The kettllebell swing is easily one of the best exercises that you can do for improving your posture, strengthening your glutes and legs, developing more power, and burning fat. Watch ...

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Thursday, November 15, 2012

Intense Kettlebell Workout Produces Superior Results

Russian Kettlebells are a great new workout trend. These kettlebell workouts may be an excellent alternative to maintaining a full home gym or having an expensive club membership. With Russian kettlebells you can develop superior gains over traditional workout methods and save lots of space in your home.

One of the top instructors of Russian Kettlebell training is Pavel Tsatsouline. He is a former Spetznaz trainer. For those who may not know, Spetznaz is the Russian equivalent of the CIA or special forces.

English: Three commonly used kettlebells (Drag...
Three commonly used kettlebells (Dragon Door Brand) of various sizes. (Photo credit: Wikipedia)
After studying some of Pavel's books you can definitely find out how to have explosive instant power ready at all times - very handy for a special agent. But, not everyone is a spy; in fact very few of us are. So what benefits does kettlebell training have for the average woman or man?

Kettlebell training can be a great way to lose weight, tone up the body, and stay in shape once you get it there, along with the added benefits mentioned above.

And not only that, kettlebell workouts may be better for you than regular traditional weights. In one of his books, Pavel mentions some of the fitness tests that were used to compare kettlebell training to traditional workouts. The kettlebell trainers seemed to be in much better shape according to Pavel. And Pavel would know - You can see a picture of Pavel on his web site as well as his books and DVDs. The guy is well muscled and toned for someone that avoids traditional "weight training" like the plague.

Speaking of muscle and tone, check out the incredible ab muscles that Pavel can show you how to develop. Pavel, being an expert in physical training combined with his unique experience and insight is fully qualified to show you all about physical fitness. Whether you are male or female, Pavel can show you the way to fitness.

Another thing that is fun about Pavel and his work is that he brings his colorful and interesting Russian personality into play. For example, just think of the title of one of his books, "Power to the People!"

Power by Pavel
Power by Pavel (Photo credit: wu_135)
Me? I find that title humorous, but if I had to explain why I think it's funny, I'm not sure that I could. It might be the underlying but subtle notion that liberation is in order for someone. Come to think of it, I guess liberation is in order. Pavel wants to show us a better way to fitness and free us from our need to spend an inordinate amount of time in the gym and spend it more wisely and effectively, so that we can have great physical fitness and time to enjoy it as well.

As you can see by glancing at his pictures, Pavel not only knows how to develop an amazing physique but he also knows how to keep himself flexible at the same time. He also has several books and DVDs on building flexibility through stretching.

Maybe now you can understand why I think this man has some answers to fitness that we might not be able to find anywhere else, nor all in one convenient location either. For more on his kettlebell workouts for strength and fitness, see resources below.

As always, consult a primary care physician before embarking on any fitness regimen. This article is for informational purposes only and is not to treat, prevent or diagnose any physical condition.

 Kettlebell Workouts with Pavel:
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Tuesday, November 13, 2012

Why Weight Training Is Good for Body & Mind

We all could use a boost to the old self-image every now and then. When you look good, you feel good. A confident person is noticed by others. One way to achieve this “new attitude” is through training with weights. Weight-bearing exercise is essential for every man and woman to maintain good health well into later life. And weight training is not necessarily about bulk but tone. Everybody doesn’t want to be Mr. or Ms. Olympia. Most people just want a well-proportioned figure that they can be proud of.

Wrist straps allow lifting heavier without hav...
(Photo credit: Wikipedia)
The challenges of weight training help to improve the mind’s ability to focus. To perform the exercises properly takes concentration. You have to visualize each part of the movement. See what the muscle is doing when the weight is raised and when the weight is lowered. Focus keeps the body from injury. Proper technique brings the results you want in less time.

Weight training teaches discipline. The mind learns to associate a daily regimen with the achievement of your desired goals. Without a goal in mind, weight training becomes just another activity without purpose. We do enough of that already. Seeing the results of your daily effort will help reinforce the discipline. Discipline learned here will spill over into other areas of your life: your job, marriage, and child rearing.

Weight training also teaches optimism. When people walk around with a pessimistic attitude, the whole world looks half empty. Weight training can take the body you have now, whatever shape you are in, and transform it into the vision you have for yourself. But, you must believe that it is possible. The mind is the key. As the definition of the muscle starts to show, you gain a more positive outlook.

weight training
weight training (Photo credit: midwestnerd)
Humility can also develop with weight training. You’ll have good days and bad days just like with any other exercise. To get started, someone will need to show you what to do. If you are having trouble with a new technique, you will have to ask for help. Trainers in a gym are there to help. No one can do it alone. When working with heavy weights, everyone needs a spotter for safety. Needing help is not a weakness. Weight training shows that humility keeps us grounded and out of trouble.

One thing we all benefit from is higher self-esteem. Your newly fit and shapely body will definitely make you look good. When people notice, your attitude towards yourself changes. Negative thoughts of the past will be replaced with self-affirming ones. Who can argue with all these benefits? Your mind is a powerful tool. Changing how it thinks takes effort. Weight training offers a way to begin that change and make it permanent.

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Saturday, November 10, 2012

Video - Cardio Dance Workout from Dirty Dancing

This fast-paced cardio dance workout is based on the movie Dirty Dancing. It's a lot of fun, but for the un-coordinated like me it may be a bit challenging at first. Just follow along at your own pace a couple of times, and once you pick it up you can really get into it - when you get to do the whole routine at the end it's so much fun! This will really get you moving and get that heart rate up - and you'll feel pretty awesome when you can dance like Baby!  :-)

Check it out, and have fun!

Dirty Dancing "Yes" Workout
Dirty Dancing "Yes" Workout is a fat-burning, dance-inspired cardio exercise that uses official dance steps and music from the hit movie, Dirty Dancing. Sculpt a lean dancer's body and melt away the extra pounds as you learn to move like Baby and Joh...

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Thursday, November 8, 2012

Dancing = Fun + Great Exercise!

Are you getting bored with your traditional workout?  Is going to the gym just too bothersome?  Well then why don’t you get your next great workout at the local dance hall?  Dancing is not only fun to do; it’s great exercise too!

Ballroom dance lesson
Ballroom dance lesson (Photo credit: Wikipedia)
There’s nothing that gets your heart pumping like dancing.  You don’t have to be good; you just have to move around.  The simple act of moving your arms and legs around is enough to get you a great cardio workout. In fact, some recent studies have shown that ballroom dancing is almost as effective at working your heart as common workouts such as running.  It also doesn’t matter much what kind of dancing you’re doing, whether it’s ballroom, country line dancing, or even belly dancing.  You can even just dance around your living room to the radio (also a great way to work out with the kids!)

Dancing works all the different muscle groups.  Activities like jogging and swimming feature repetitive movements that work the same muscles over and over.  That’s why it’s easy to tell a runner from a swimmer, just by looking at what muscles on their body are developed.  Unless you do the same dance over and over, you’re going to be doing lots of various movements.  This allows you to work all your different muscle groups giving you a great total body workout you’ll be able to see in a mirror.  This is also a great motivation to take classes and try new styles of dance.

Sometimes workouts can be a bit boring, and boredom is actually one of the most common reasons for quitting an exercise program.  With dance, not only do you get to listen to music that is fun and entertaining, but dancing can also have the benefit of being a social event.  If you are there with a group, you can enjoy the conversation and excitement, and you’ll probably completely forget you’re working out!  Try getting a group of friends to go dancing once a week with you.  You can even use the fact that it’s a great workout as a selling point to convince them to join you.  (Just be careful - depending on the venue, you may be encouraged to drink.  Don’t burn off all your calories just to add them back with alcohol.) 

Young couple dancing cha-cha-cha at a junior L...
Young couple dancing cha-cha-cha at a junior Latin dance competition. (Photo credit: Wikipedia)
Dancing can also make a great family activity.  You can use it as a time to bond with your spouse or your children.  Remember, they need to get regular exercise too!  If you want to have more special romantic time with your spouse, sign up for some lessons you can take together.  And while you can’t take kids out to a lot of dance clubs, you can get a kids dancing tape, teach them to dance at home, or just play around to the music on the radio.  It’s a great way to exercise while stimulating their creativity.  Some kids also really enjoy dance classes, and a lot of dance studios now offer classes for kids.

So what are you waiting for?  Why not change a boring workout this week into a fun dance event? has a large searchable directory of studios, classes, and dance events so you can find a venue near you and get started!
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Tuesday, November 6, 2012

Interval Cardio Exercise Great for Weight Loss

Everyone has wondered at some point in time which form of cardio exercise is best for losing weight.  To put it in simple terms, both low and high intensity exercises will help you to burn off body fat.  The question here is which is the most effective and the healthiest overall for your body. 

Scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy.  Whereas, during low intensity exercises, your body will burn a lot of fat.

A public demonstration of aerobic exercises
Aerobic exercises (Photo credit: Wikipedia)
But if you're thinking based on this that low intensity, long-duration exercise is the way to go, you would be wrong. Just look around at the huge numbers of obese people in our country, and you'll see that this type of exercise isn't really working the way we think it should. And those who try it often get so bored so quickly, that they stop once they reach a plateau in their weight loss and end up right back where they started.

Here's the thing. The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming.  But during a high intensity exercise such as running, the body will burn a lot more calories.  Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well.

To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won't be converted to body fat when they are left unused for energy.

Put simply, high intensity cardio exercise will juice up your metabolism even after you have completed your workout.  What this means, is that your body will continue to burn body fat hours after you have left the gym.  This effect is nearly non-existent in low intensity cardio or aerobic workouts. 

Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity.

Now obviously, doing an hour-long high intensity workout is just not feasible - your body couldn't take it, and it's not designed for that sort of thing anyway. The answer is to intersperse your lower intensity exercise with bursts of high intensity activity. This way you get the best of both worlds! And best of all, this sort of thing basically "supercharges" your weight loss. You can actually lose more weight in a 20-minute workout of this type, than you would in an hour of walking, biking, or even slow jogging.

 (Photo credit: The Survival Woman)
You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some slow jogging for another 3-5 minutes or so.  Then, once warmed up, walk briskly again until you have caught your breath and then sprint for a minute before you walk again.  From this point, simply alternate your running and walking for about 15 minutes until you are finished.

One of the best things about this type of cardio is the more you do it, the more energy you'll have.  Cardio will help you to burn calories, and it's also useful for keeping your energy levels high. Dr. Al Sears explains this phenomenon well in his book, Pace: The 12-Minute Fitness Revolution.

If you've never tried this type of cardio before, you should give it a shot.  You'll find it the best way to boost your energy and get in great shape.  If you are just starting out, you'll want to go slow and gradually increase your bursts of intensity as your body gets used to it, so you can avoid injuries which may throw your fitness goals off track.

Lose Weight Fast with Interval Cardio:

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Saturday, November 3, 2012

Video - Fun Exercises for Kids

This short video gives you some exercises that are fun to do with your kids - little kids are always moving, and often instinctively know what types of movement their bodies need. But that internal knowledge can be stifled through sedentary distractions such as TV and video games. These fun movements stimulate imagination and creativity in movement, and get the body moving - and you can do them too - they'll make you feel like a kid again!

Check it out, and next time your kids have been sitting for a while, take a movement break and get up and do some of these together!

Fun Exercises for Kids #213 We get a bunch of questions about fun exercises for kids, how to exercise with kids and the best kids exercises. So we called on a "resident" expert...

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Thursday, November 1, 2012

Exercise And Play

Often times, when children return from playing, they look quite exhausted and ready for a nap.  The truth is,  playing is hard work!  It's exhausting to the mind and body of the child, and it plays an important role in helping them to become productive and healthy.

The role of play and exercise in the life of a young child will provide them with several benefits. Exercise is a very important part of keeping the young body fit as it grows into an adult body.  Once we reach adulthood, if we've had the benefits of exercise and play, we will tend to continue that habit well into our adult years.

English: Playground in Charlton Park A new pla...
Playground in Charlton Park. You can join in sports related exercise to get those muscles working.(Photo credit: Wikipedia)
Play is also good in the form of participating in organized sports, coordinated play times, and being a member of a large group during all of these types of activities.  Playing on this level will teach us how to interact with peers and perform as a team with our fellow players.  In today's business world, these skills are essential. 

What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others is invaluable.  When we learn this skills to the fullest, not only will  we learn how to get along with others, but we will also learn how to interact better with ourselves and pay attention to the signals of our bodies.

Although interacting with ourselves may sound like a rather pointless exercise, it is actually an important part of maintaining the best sense of health and wellness.  There will always be times when our bodies are trying to tell us things about our physical or mental condition, which we will simply refuse to listen to.

Child 1
(Photo credit: Tony Trần)
Through exercise and play, we also learn what our limitations are - both physical and mental.  At times of play, you'll see children and young adults push themselves to their limit and beyond.  As children, we are all more able to distinguish between a real limit versus what society itself calls our limits.

As you can tell, the benefits that are gained from exercise and play time as children will benefit us for the rest of our lives.  As adults, we all too often forget how important both exercise and play are. 

All too often, we want to rush children into their daily responsibilities, forgetting that at their age they need play and interaction for their young minds AND bodies. Be sure your kids are getting plenty of active play time which includes physical exercise.
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