Front Thigh Exercises For Women

!±8± Front Thigh Exercises For Women

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It;s surprising, but true - Thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results.

The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat - Front Thigh Exercise.

Starting Position: - Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats - Front Thigh Exercise.

Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges - Front Thigh Exercise.

Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: - Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down - Front Thigh Stretch.

Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch - Inner Thigh Stretch.

Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly - Inner Thigh Exercise.

Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist - Outer Thigh And Rear Thigh Exercise.

Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull - Total Thigh Exercise.

Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

Front Thigh Exercises For Women

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Benefits of Jogging

!±8± Benefits of Jogging

Jogging is one of the finest exercise programs, as it yields a lot of benefits. You can do it independently and it helps you build a good physique by stimulating your heart rate, relieving stress, toning your muscles and also prevents a number of aging problems. It increases your energy level and it brings a sense of discipline and is more result oriented than any other type of workout. It helps burn calories and stay fit.

There are a few disadvantages that jogging yields such as muscle or joint strains and injuries. It is advisable to meet a physician before beginning this workout. Firstly, you need to confirm if you have any other health problem that could cause you physical stress if you exercise too hard. It is really necessary to get a medical clearance if you are overweight, or have a family history of blood pressure and heart problems or if you are above the age of 60.

When you start jogging, follow a regular guideline. At the start do a warm up exercise, light stretching and determine a pace that is most comfortable for you. You can gradually increase your speed. Do not hunch your body and swing your arms naturally. Do not let them strain. When you happen to mount a hill lean slightly.

To avoid injuries increase your activity for only 1-2 minutes per day. After several weeks, review your progress and then increase or decrease the activity accordingly.

Benefits of Jogging

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Bodybuilding Grannies

!±8± Bodybuilding Grannies

GRANDPA is already a little over 60, but he just won't stop doing things he does 30 years ago. In fact, he never stopped doing this fit for people of a much younger age --- bodybuilding.

Just like grandpa, there are many other elders who would want to keep building up their physique, or at least try to keep themselves active and healthy.

At this age (60 and above), they are undeniably vulnerable to accidents which may be caused by their regimen. Bodybuilding grannies needs guidance as to the proper and safe way to maintain great physique. There are proper techniques made just for them.

Still essential to the elders

Admittedly, exercise remains an important regimen to people aged 60 and above. It helps elders keep themselves away from boredom. Exercises, especially when done with other people (most preferably their age), also keeps their social life colorful and happy. Staying active also enhances healthier and longer life.

There are however apprehensions whether or not they could still work out considering the fact that they no longer enjoy the physical condition they have 30 years ago or so.

In fact, a growing number of elders are now engaged in work-outs, athletics, aerobics and even bodybuilding. They are somehow trying to prove that age doesn't really matter. The truth however is, it does matter.

Safety first

Bone structures of older people are no longer strong as it used to be during their younger days. But keeping them away from exercising may prove detrimental, which is probably why experts in this field conceptualized a training module just for the grannies.

While most grannies just won't admit that their physique is far weaker than it was years back, the truth remains that they actually need to sustain exercises but on a much appropriate manner if only to ensure their safety. As man ages, there are activities that are no longer appropriate for them.

Most elders are prone to osteoporosis, thereby rendering them susceptible to bone breakage. Most elders are also afflicted with arthritis, which retrains them from some movements.

Except for a few, who remains real "tough" for their age, most of them just have to cave in to a much safer routine. Not every grandpa can be as tough as Ric Flair, the oldest active wrestler, who still brawls against young wrestlers in their 20s.

Work-put plan just for Grandpa

For the elders, it is imperative that they first consult medical professionals. It is however important to take note that consultations should be done with medical professionals, who knows Grandpa's medical history.

It is only after that a medical clearance is issued that an elder could actually seriously consider stepping up his sweat regimen.

Work-out for the elders should be on a gradual acceleration. The first stage of the work-out plan, elders are advised to take no more than 30 minutes a day of a moderate physical routine.

Strength training will have to be the focal agenda. Why? It keeps an elder from bone breakage and muscle loss.

At the start of a work-out, elders should perform stretching and warm-ups. It reduces the possibility of strained muscles and enhances flexibility of the bone. Grannies are strongly dissuaded from bouncing too much or stretching beyond what one can endure.

Among the good routines recommended for the elders are triceps, standing biceps and spinal stretches, touch toe and seated floor twist. After stretching, elders go into the essential part of their training module.

Exercises promoting cardiovascular activity require enough intensity for one to sweat. Among the routines recommended for the elderly are aerobics, swimming, walking, jogging, biking, aquatic aerobics, step aerobics and rowing (on machine). GP

Bodybuilding Grannies

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Deep Groove Bearing Advantages, Types and Buying Tips

!±8± Deep Groove Bearing Advantages, Types and Buying Tips

Among other types of ball bearings, the deep groove bearing is the most common and consists of an outer, inner ring with steel balls and cages. These are used as radial bearings and has the ability to operate at very high speeds.

Deep groove bearings are actually a non separable bearings that can carry axial loads in both the directions. It consists of uninterrupted raceways that are also deep. The ring grooves are in the form of circular arcs that have radius more than that of the radius of the ball. Height of inner ring shoulders is equal to outer ring shoulders. Contact of the ball with raceways is point and elliptical when loaded.

Buying Tips

Before buying deep groove ball bearing check out the material from which it has been made. It can be chrome steel or high temperature steel. Then know what is the maintenance requirement and the service life. This will help you in defining the overall cost of the bearing. If every thing is low then the overall cost is also low. Ask for bearing clearance and sealing efficiency.

Types of Deep Groove Bearings

Sealed Low Friction Small Shielded Large Shielded

Sealed ones are made from the synthetic rubber and oil with the sheet steel reinforcement. These can operate in wide range of temperature i.e. between -40° C to 120° C.

Low friction seal types can also operate between the same temperature range as the sealed ones. It is the kind of non-rubbing bearing as the a narrow gap is formed by the lip of the seal with the land of inner ring.

Small shielded ones have a sheet steel shield making a long sealing gap.

Large shielded has no cylindrical section and preferred when the rotation of the inner ring is required.

Deep Groove Bearing Advantages

These can carry extra load in the form of radial, composite and axial load.

These are very simple in design and need minimum maintenance.

The service life is longer than other types of bearings. Deep groove bearing needs less lubrication.

Low cost.

Deep Groove Bearing Advantages, Types and Buying Tips

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Soloflex Vs Bowflex - The Battle of the Home Gyms

!±8± Soloflex Vs Bowflex - The Battle of the Home Gyms

In this article I will breakdown the differences between the Soloflex vs Bowflex

Have you been considering purchasing a home gym? With all the choices around it can be rather confusing. Two of the more popular choices are the Soloflex and the Bowflex home gym. While the names may be similar that's where it ends.

So let's take a look at Soloflex vs Bowflex

Soloflex Home Gym

The Soloflex home gym utilizes resistance straps as opposed to the Bowflex that uses power Rod technology. In essence, resistance is resistance but there are limitations to either one. Soloflex has been around since 1978 and its popularity has faded.

At one time it was the home gym to buy. Today that distinction has been passed on to Bowflex. The reason I say that is because of the amount of infomercials, advertising and annual sales of the Bowflex. You won't see a Soloflex commercial on television these days.

Unfortunately, the classic Soloflex is no longer being sold. Although, you may be able to purchase a used one through Craigslist or in your local town paper. On their website they still sell parts and weight straps.

The major advantage that I saw to the Soloflex system was its ability to add free weights. This is not available with any of the Bowflex Home Gyms. The major disadvantage to the Soloflex Home Gym is the weight straps which will eventually; similar to the Bowflex power rods, weaken and lose their tensile strength.

A recent search on Craigslist, produced several results for the Soloflex. Ranging in price from 0-0. Personally, I owned a Soloflex years ago and was disappointed with the range of motion in certain exercises. I like many others ended up selling it and looking for a better home gym alternative.

Bowflex Home Gym

Bowflex offers several different models, as well as dumbbells and their latest product the Bowflex Revolution. (Of all the Bowflex products the Bowflex revolution is the most expensive at the same time the most revolutionary of all the Bowflex systems.)

Here are some of the advantages I see in the Bowflex Home Gym

* Easy to assemble

* Lightweight

* They guarantee the power rods for life

* A greater range of motion than Soloflex

* You can perform up to 65 health club quality type exercises

* It can be rolled up and stored away

* Comes standard with 210 pounds of resistance. (Although, I must say that the resistance levels indicated on the power rods don't feel like the resistance number on the Rod. I.e. 20 lbs doesn't feel like 20 lbs of weight.)

Here are the disadvantages of the Bowflex home gym:

* You are responsible for the shipping charges both ways. What I mean by that is if you decide to use their six week money back guarantee they will refund only the purchase price and not the shipping charges so you would have to pay 9.99 twice or 9.98 for the privilege of trying the Bowflex in your home.

* If you need more resistance or weight, an additional 110 pounds will cost you 100 bucks. So about a dollar a pound, this is expensive as compared to free weights which typically will cost you about $.50 or less per pound.

* The Bowflex home gym does take a considerable amount of space it requires a workout area of... 8' 4" x 6' 6".

* You need head clearance of at least 82 inches

* Price is a problem, the cheapest model... the blaze, begins at 9 plus 9.99 for shipping for a total of 28.99

* There are other disadvantages to the Bowflex but I'm running out of space here to break them down completely.

The bottom line is not what the home gym looks like, but rather will it get you the results you want! I hope you enjoyed this Soloflex vs Bowflex article.

Soloflex Vs Bowflex - The Battle of the Home Gyms

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Schwinn 420 Elliptical Trainer (model year 2009)

!±8±Schwinn 420 Elliptical Trainer (model year 2009)

Brand : Schwinn
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Price : $517.00
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The Schwinn® 420A elliptical is engineered with biomechanically designed linkages for a comfortable and natural elliptical path. BioDyne™ performance features a perimeter-weighted flywheel with high inertia for smooth, consistent workouts.

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The FitnessQuest Gazelle Exercise Equipment Review

!±8± The FitnessQuest Gazelle Exercise Equipment Review

If you watch TV at all them you have most likely seen Tony Little and the FitnessQuest Gazelle exercise equipment. Recently, a very good friend of mine bought this exercise machine and offered to let me try it out. I quickly took him up on the offer and want to give you my thoughts on the experience.

At first glance, the FitnessQuest Gazelle looks lightweight and easy to use. In fact, it weighs a little over 45 pounds and is well built. One thing I immediately noticed was that it does take up some room. Since the handle bars go forward and the foot platform goes back you need some extra room for clearance.

Since this was my friend's exercise equipment and not mine I can't say how easy or difficult it is to put together. From looking it over and listening to him tell me it took a little less than 30 minutes to assemble; I would tend to agree completely. There are full instructions included and it only requires a wrench and screwdriver to assemble.

The Gazelle also comes with a video that includes workout instructions that is put together nicely. I would definitely recommend watching it before doing anything with the equipment.

Now, it was time to give it the ultimate test and use the equipment myself. Getting on was simple enough for me because I have used ellipticals for years, but for someone who has never used this type of fitness equipment before, it may be a little tricky at first. But, there is no doubt that even a first-timer can quickly get the hang of it and get a good workout.

The Gazelle exercise equipment includes an onboard computer that gives you the standard information such as speed, distance, elapsed time, calorie counter, odometer and a pulse rate monitor. This is really everything you could need to monitor. This is really everything you could need to monitor your workout level and it all works quite well on the Gazelle.

Using the machine was a breeze. It lets you have an extremely low impact workout that is so easy on your joints. Unlike jogging or using a treadmill, the Gazelle puts no stress on your knees and ankles. That's a real plus for so many people who suffer with joint issues.

The other thing I noticed was how you could either give your arms a workout or you could let them rest while you exercise. By leaning forward or backward you can use more of your muscles in your arms.

The Gazelle recommends a 20 minute workout 3 times a week for optimal results. I had no trouble with putting in 20 minutes on this particular machine and I would say that even for those who are not in great shape can do 1- minutes without too much difficulty. You can then build up from there.

Pros

Low impact - About the lowest impact fitness equipment made Easy to use - No spending hours trying to figure out how to use it Good all-around workout Affordable - The Gazelle is priced around 0 so it is very affordable.
Cons Give yourself some space for it in your home Difficult to store under some beds that sit too low
Bottom Line

The FitnessQuest Gazelle exercise equipment is very affordable, easy to use, and gives you a very low impact workout. Although it is not perfect, I would say that the overall quality, value and workout you get with it make it a very good option for anyone looking for home exercise equipment.

The FitnessQuest Gazelle Exercise Equipment Review

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The Truth About Exercise - What The Infomercials Don't Tell You

!±8± The Truth About Exercise - What The Infomercials Don't Tell You

New research discoveries show that the most effective form of exercise is high-intensity anaerobic exercise (as contrasted steady-paced low-intensity exercise like walking) is not your grandmother's walk around the block.

Researchers show we can unleash exercise-induced growth hormone release with 10 to 30 seconds of higher intensities of exercise. The most powerful body-fat-cutting, muscle-toning, anti-aging substance known in science, growth hormone, is produced by the body with this type of exercise.

Running, cycling, swimming, cross country skiing, and power walking can be made to be anaerobic if the intensity is raised to a level where it gets you "good-and-winded." If your favorite form of exercise is capable of getting you winded quickly, this is "anaerobic exercise" and capable of reaching the growth hormone release benchmarks cited in the research.
It's no secret that several well-known entertainers take growth hormone (GH) injections for its body fat cutting, muscle toning, youth rejuvenating properties, but there can be serious side-effects from GH injections. Now we know there's a better way.

Unquestionably "natural"
Natural is always best. And producing growth hormone from high-intensity exercise is unquestionably "natural."
Growth hormone injections are given to children with clinical stature growth problems to help them grow normally. Growth hormone does not make adults grow taller." For middle-age adults, GH can reverse several measurable clinical factors of the middle-age bulge - officially named "the somatopause" by researchers.
The middle-age somatopause is signified by energy decline, weight-gain (around the middle, and hips), loss of muscle, and wrinkled skin after the age of 30.
Researchers report;
"Aging is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of aging could be reduced if exercise focused on promoting exercise produced growth hormone."
("The exercise-induced growth hormone response in athletes," Godfrey, Sports Med. 2003;33(8):599-613.2003).

Can you handle the truth about fitness?
Here's the truth. Being overweight causes cancer. The researchers aren't talking just about obesity; they mean obesity and being medically "overweight."
Being overweight, which is different than obesity, now accounts for 14 to 20% of deaths by cancer, report researchers in a major new study, ("Overweight, obesity, and mortality from cancer in a prospectively studied cohort of US adults," 2003, Calle).

This wasn't a small, out-of-context study conducted over a few months. Over 900,000 adults were studied for 16 years. Researchers estimate that more than 90,000 cancer deaths each year could be avoided if every American maintained a healthy weight:
"We estimate that current patterns of overweight and obesity in the U.S. could account for 14 percent of all deaths from cancer in men and 20 percent of those in women."
The study also shows that the risk of dying from cancer - caused from being overweight - is 52% greater than men of normal weight. And it's 62% higher for women, and all the more reason to start and maintain a lifestyle that makes fitness training a priority.

Walking just doesn't do it...
Low-intensity forms of exercise - like walking and bowling - are great ways to begin exercise for inactive. But don't be misled. The research is clear. This form of exercise doesn't compare to the benefits of high-intensity anaerobic exercise. We're talking about the difference between kindergarten and college.

Low-intensity exercise is absolutely necessary as a starting point, but it needs to be the starting point and a stepping stone that leads to moderate-intensity exercise, which in turn, needs to be a stepping stone for high-intensity anaerobic exercise.

Low-intensity does not prevent death from heart disease
For years, the gold standard for exercise was 30 minutes of activity a day. And walking for 30 minutes a day was said to be adequate enough to delay heart disease and premature death.

Researchers now disagree.
A new study of 2,000 men over 10 years destroys the low-intensity, walking standard. Researchers show that low-intensity does nothing to prevent death from heart disease.
Nearly 2,000 men, ages 45 to 59, were tracked for 10 years. Initially, none of the men had any evidence of heart disease. Exercise was performed and measured by three levels of intensity; low, moderate, and high.

Low-intensity included walking & bowling. Golf & dancing qualified as moderate-intensity. Running & swimming were placed in the high-intensity category.
Of the 252 deaths that occurred during the 10 year study, 75% were linked to heart disease and stroke. And cancer accounted for 25%.
Conclusion: Walking 30 minutes five times a week is not enough to prevent early death from heart disease. Moderate-intensity also failed to reduce premature deaths.
Only the highest levels of exercise intensity lowered death rates.

Solution - add anaerobic exercise...wisely
Be wise. Don't read this and go run a 200 meter sprint full speed. Pulling a hamstring or killing yourself to improve fitness misses the point.
Anaerobic exercise is the most productive form of exercise, and should be a part of every fitness routine. However, anaerobic exercise is also the most dangerous form of exercise. Physician clearance is a must.
A progressive build-up program - from low, to moderate, to high-intensity - is necessary. The progressive build-up will help prevent injury, and it will condition and develop the body so you can receive all the benefits from increasing exercise-induced growth hormone.

Workouts designed unleash the most powerful body fat cutting,
muscle toning substance known in science!

Researchers show that HGH can be increased in men by as much as 530 percent through sprinting activities. Anaerobic sprint workouts can be done in many different ways -- running, swimming, cycling, cross-country skiing. If your favorite cardio machine -- stepper, elliptical, cycle or treadmill -- will get you out of breath by pumping hard and fast, it will get the job done!

Sprint 8 Workout

The basic workout is the Sprint 8 Workout, which is performed by running.
After a 10-minute warm up that includes some 30-second stretch-hold positions for the hamstrings and Achilles, begin the first of eight 60-meter (70-yard) sprints. You can mark off 70 yards on a 100-yard football field or track or just sprint mailbox to mailbox.

Sprinting doesn't mean running "all out." It means running hard enough to get you out of breath on each sprint. The first sprint should be at 30 percent speed (a little faster than jogging). During the sprint, progressively move toward 50 percent speed/intensity. On the second sprint, start at 35 percent speed and progressively move toward 55 percent speed. To avoid injury, it's important to spend at least 10 yards slowing down.

After each sprint, walk -- don't jog -- back to the starting line. Walking enables you to recover so you can put more intensity into the next sprint. Spend at least 1.5 minutes (but no more than two minutes) walking and recovering between each sprint.

Whatever you do, don't do this!

Don't start with a hard, all-out sprint. While anaerobic fitness training is clearly the most productive type of training, it's also the most dangerous. Hamstring pulls are a primary target. Anyone with a heart condition or medical problem should get a physician's clearance before performing anaerobic exercise. Even young athletes should progressively ease into sprinting workouts. It takes at least eight weeks to progressively build your fast-twitch muscle fiber.

The goal is to go hard enough and fast enough (without pulling anything) to get totally out of breath on each sprint. If it takes more than 30 seconds to get out of breath, you'll need to find a way to raise the intensity.

Cycling Sprint 8 Workout

The Sprint 8 Workout can be performed by cycling outside or at the gym. The recumbent bike is a favorite for those with bad knees and back problems.
When you ride something that supports your body weight, it typically lessens the intensity. You'll need to ride just a little longer than if you were running. However, if your sprint lasts more than 30 seconds, the intensity level needs to be increased or you may miss the anaerobic threshold. For example, pedaling 20 to 30 seconds on a recumbent bike is equal to running 70 yards in sprints in 8 to 12 seconds.

Pool Sprint 8 Workout

Swimming hard and fast for 25 meters, then swimming easily for 25 meters, is similar to running the Sprint 8 workout. Make every swim sprint a little more intense than the previous one.

Cross-country Skiing Sprint 8 Workout

Whether you're cross-country skiing in the mountains or in your gym on an elliptical trainer, the same principles apply -- high action sprinting for 30 seconds followed by an easy pace for 1.5 minutes.

Don't Throw Away the Yoga Mat

Improving flexibility though stretching and other less intense forms of exercise will not release HGH. However, you'll need flexibility and strength to perform your anaerobic workouts. So don't throw away the yoga mat or stop weight-training. Simply add an anaerobic Sprint 8 Workout to your fitness plan. You'll unleash the most powerful body-fat-cutting, muscle-toning substance known in science!

More info on how to increase exercise-induced growth hormone http://www.readysetgofitness.com

National Institutes of Health Research links cited in article:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12797841&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10961960&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12711737&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11893790&dopt=Abstract

The Truth About Exercise - What The Infomercials Don't Tell You

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Build Your Own Home Gym

!±8± Build Your Own Home Gym

Fitness doesn't have to be expensive. Most people think of home gyms as elaborate affairs made of heavy metal frames or sleek high impact plastic ones, with weights, pulleys, and other gadgets sticking out of them.

While these home gym systems are effective, you don't necessarily need them to stay in shape. You can actually build your own gym equipment, using simple exercise gear that will allow you to work out without placing a large dent in your wallet.

The first and simplest piece of equipment you can use is a clean soft floor mat. Make sure it's wide enough to accommodate your body lying on the floor full length, and thick enough to cushion your body from the hard wood or concrete of the floor. Don't make it too thick or soft, as this will throw your balance off when it "yields" under your body weight.

Rubber mats work best for this purpose. This mat can be used for sit-ups and crunches, as well as simple calisthenics like jumping jacks and running in place. Free standing squats on the mat held build up leg strength considerably, too. Even before you start building your own gym equipment, using a simple mat that you can pick up at any department store can already go a long way.

Another exercise tool you can make when building your own gym equipment is push up bars. These are simple and easy. Find a pair of U shaped metal bars, with the bottom of the U fitting your hand's grips comfortably. The ends of the U are then fastened to either wooden blocks or metal sheets (your choice) that will let you place them on the floor. You can wrap the "grip" portion of the bars in foam or heavy tape to make your grip better.

Studies have shown that push ups done when the hands are in a straight fist position are better for the wrists than placing your palms on the floor. These simple handle-bars allow you to do push ups correctly, and from any of the various positions that push ups are done from to hit various pectoral muscle groups.

Another piece of gym equipment that's easy to build is a chin up bar. I highly discourage the classic approach some people take of mounting these on a door frame, as this can lead to accidents when people walk in on you. Instead, get a long comfortable bar and mount it one and a half to two feet from a wall. Use mounting and support brackets to ensure that it can take your weight. Set the bar's height at just high enough for you to reach on tiptoes. This height is ideal because you can get enough ground clearance by simply flexing your legs slightly when you do chin ups.

The reason the bar should be set so far from the wall is so you can do pull ups both facing towards and away from the wall. Also, if you want to, make the bar long enough so that you can use a "wide" grip, with your hands positioned past your shoulder's width. This allows you to target your lats when you work out.

Another variation of the above gym equipment you can build is a device used for tricep extensions and rowing exercises. This is a simple metal bar set horizintally at a certain height. To determine the height of the bar when building this piece of gym equipment, lie down on the floor and extend your arms straight up. This is the height the bar should be at. Set support bracket legs at the ends of the bar so it retains it's height. Make two sets of these bars, one for your arms to grip, the other is a place where you put your feet on.

Two exercises can be done with this set. One, you can lie on the floor underneath it and "row", pulling yourself up in a reverse push-up. For the other, you place your feet on the other set of bars, and position the "arm" bar right behind you. The position looks akin to sitting on the edge of a chair with your feet up on a table, and your hands directly behind you gripping the bar. You basically raise and lower your body using your arms. This works out your triceps and gives them a great deal of definition.

The above ideas are just a few examples of how with a little imagination and work, you can build your own gym equipment easily. It helps if you actually have prior experience in a real gym working with free weights and other exercise machines, as you will know which exercises target certain muscle groups.

However, if you want to build your own gym equipment and have no prior experience in working out, I highly recommend going to a real gym and getting some exposure first before you get too creative, as any mistakes when building your own gym equipment may actually lead to personal injury.

Build Your Own Home Gym

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best belly conditioning exercises

!±8± best belly conditioning exercises

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best belly conditioning exercises

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TOP 10 elliptical machines (amazing discounts) 2011

!±8± TOP 10 elliptical machines (amazing discounts) 2011

I've added direct links to Amazon these products. Click on the full product information, comments and get the current offerings: No. 1 750AT CYBEX Total Body Arc Trainer www.amazon.com No. 2 Precor Adaptive Motion Trainer AMT100i Experience Series No. 3 U.S. www.amazon.com advanced interactive interface Motus M770E Precor EFX 5.35 Elliptical Cross No www.amazon.com Elliptical Fitness Crosstrainer 4 Premium Series No www.amazon.com CYBEX Arc Trainer 425A 5 No www.amazon.com Precor EFX 5.33 Premium 6Elliptical Fitness Crosstrainer Series No www.amazon.com 7 Life Fitness X8 Elliptical Cross-Trainer with Advanced Console No www.amazon.com CYBEX Arc Trainer 750A 8 No www.amazon.com 9 Star Trac Star Trac ST Fitness 8320 Recumbent elliptical STridewell www. SportsArt Fitness E830 Elliptical No amazon.com 10 coaches www.amazon.com

TOP 10 elliptical machines (amazing discounts) 2011

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Beginning an Exercise Program - How to Start Working Out

!±8± Beginning an Exercise Program - How to Start Working Out

It 's always difficult to start an exercise program, because you do not know where to begin. Here are some tips fitness beginner you should know before starting an exercise program.

Get away form with your doctor. Especially if you are over 30 If you want to start the exercise program, start the exercise program. Do not hesitate to say next week or early next month. Now is the best time to start. I know from personal experience. On several occasions I have entered a gym beforeopen. I was totally pumped and motivated after training, but the gym was not open for a month. What is it? They are all excited and ready to go anywhere, but to train. I can not believe I did it twice. Never again. Take it easy at first. Learn to use your body to work again or for the first time There's nothing worse than the first day or every week, and will be so sore that you do not want to retrain. Create a training session or a free one. There are many free e-books and training on theInternet. My website that has published in many training exercises and free. In most cases you get what you pay for. If you do not look before you want to get a few sessions with a personal trainer. Could also a training session and will show you exercises that you are not familiar with. In this way, you can save money by buying only a few sessions. Have a plan. Choose an exercise program and stick to it. Do not keep changing your mind every day. Stick with it for4-6 weeks and then change it. Usually when you arrive in 4-6 weeks, you hit a plateau. This means it's time to change the training so you can see, to maintain progress. Tell everyone to always ask how you, your training program. This will help to motivate you. Always considered a partner exercise, then you can motivate each other. The forums are also a great way to network with others, to communicate the new processing. Do not forget to warm up. Warming up before exercise is veryimportant. There is nothing worse than pulling a muscle and having to take weeks off from your workout. Try some bodyweight warm-ups such as bodyweight squats, jumping jacks or leg swings. You could also go for a walk or spend 5-10 minutes on an elliptical machine. Incorporate weights and cardio in your workout. You will need both of these aspects along with nutrition to reach your goal. If you are unsure about how to use a machine at the gym then ask one of the gym employees. They would be more than glad to do a demonstration for you. I have seen many people not knowing how to properly operate a machine and almost hurting themselves trying to find out. Do not workout for longer then 1 hour. Any workout that is longer then this is no longer benefiting you. If it takes you longer then an hour to workout then you are either talking too much to friends or your rest periods are too long.

These are some of the tips that I have come up with from my 15 years of workout experience. This is what works for me. It is not necessarily for everyone. If you are starting to workout don't forget to consult your doctor first.

Beginning an Exercise Program - How to Start Working Out

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Schwinn 460 Variable Stride Elliptical Trainer

!±8±Schwinn 460 Variable Stride Elliptical Trainer

Brand : Schwinn
Rate :
Price : $1,599.00
Post Date : Sep 30, 2011 10:25:05
Usually ships in 1-2 business days

The Schwinn® 460 elliptical helps you burn up to 2 times as many calories as a treadmill, and up to 15% more calories than on a fixed-stride elliptical. Schwinn® V-Stride™ technology allows you to change stride lengths without manual adjustments or machine modifications. 11 workout profiles built by the Nautilus Institute include instructional messages on utilizing stride lengths and foot/leg motions for maximized results.

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Precor EFX 5.37 Premium Series Elliptical Fitness Crosstrainer

!±8± Precor EFX 5.37 Premium Series Elliptical Fitness Crosstrainer

Brand : Precor | Rate : | Price : $4,750.50
Post Date : Sep 27, 2011 06:40:07 | Usually ships in 1-2 business days

The EFX 5.37 Crosstrainer brings the fitness center experience home. Its CrossRamp technology, which provides Variable Stride Geometry, lets you target glutes, quads, hamstrings and calves. Convertible arms, and your choice of 15 programs and four user IDs, offer you incredible workout variety and sophisticated tools for tracking your progress. Plus the intuitive, easy-to-read display features a compartment for your water bottle, MP3 player and magazines-all in a trim, home-friendly design.

• Professional-quality elliptical trainer with variable stride length and adjustable ramp (from 15 to 40 degrees)
• Adaptable arm positions that easily adjust to offer Lower Body or Total Body exercise modes
• 20 levels of resistance; 15 preset programs including 2 custom, 1 aerobic, 1 cross training, 2 heart rate, 3 weight loss
• Includes wireless chest heart rate transmitter, handheld monitor, custom mat, and two Nalgene water bottles
• Lifetime warranty on frame, 10 year on parts, 1 year on labor

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Like a boot camp can kick-start your health and fitness today

!±8± Like a boot camp can kick-start your health and fitness today

Shortly after a long hibernation, it is very difficult to swing back to health and fitness. We want the body of a bathing suit for summer, but as we can be together forever motivated? Your answer might be to be a military style.

How do you have with your fitness and weight loss program, the direction is usually slow. You may need to find time to work. Then you have an exercise that you appreciate the decision, but we also getthe desired results. Once at this point, it's all reach a certain level of intensity, begin to help you lose that fat is.

This is only the physical part. We should not even start on a healthy diet side of it. If you've ever been to a gym in January and February, is full of people with good intentions and fitness goals in our minds. In March, the numbers start to thin a bit '. Why? There are several reasons:

* MissingResults
* Lack of motivation (boredom)
* Lack of discipline

Work that is in itself, this may occur is a risk. Is there a solution to the problem, though. It can be a training camp.

Just as the name sounds, it feels strong military. Boot camps have emerged around the world. Your goal: Start your journey to fat loss, providing motivation to achieve stunning results.

Many say that they stick witha health plan, if you could only get some results. It 'really hard to wait a month or two, until a change to be seen as part of your clothing. Health and fitness boot camp programs are designed so you can jump start the process with a regime that can be a challenge, but surely.

Training camp classes are for coaches who have teaching experience in this type of system. True to the militaristic side of most classes have already been conducted in the morning for an hour. Participants will be takenthrough exercises to engage with high-intensity cardio and strength training. Your body is the heart and kidneys.

The courses are held twice a week or much longer for the specified number of days. The classes are small to ensure that the teacher can pay for all. It is not easy, but you will see a change in your body that you do not believe in such a short time.

The key to boot camp programs are able to follow the will to continue the process. TheProcess is based exercise, but you may need to run well on a diet for the final result met the management a reality. The odds of such a program are as follows:

* Self-Reliance
* Start a path to better health
* The knowledge that can help you, the plan right after the training camp

You put the problems to health and fitness goals, or even now? Consider a system of Boot Camp as the right motivation. Ask your doctor tohave space for a rigid routine.

Like a boot camp can kick-start your health and fitness today

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Clearance Elliptical Trainers economic

!±8± Clearance Elliptical Trainers economic

The purchase of a good trainer elliptical space can be a risky investment. The elliptical machine is a complex offering a variety of fitness levels to offer low-impact work. For this reason, the elliptical is built well and durable. The elliptical trainer mirrors running and walking a little 'like a treadmill, but the difference is that instead of moving his foot on a hard surface with your feet in a smooth, seamlesssuch as cycling. This eliminates a large amount of damage, ankles, knees and joints, which specifies a treadmill.

As a consumer purchasing a good trainer elliptical space, you need to do some research before buying. The amount you should expect to pay a lot depends on the fact that the elliptical is motorized or not motorized. Other factors are the characteristics of the programs on your computer, and other options offered by the machine. Security is another problem. A question thatThe question is, this machine makes an emergency stop button? If there is a good car, then more than likely, will have this feature. It should also draw attention to the length of stride that the elliptical has to offer to pay. There must be a minimum of 20 inches for best effectiveness.

There are many sites that offer cheap elliptical space is for sale. A person must be aware only real use of the website and make sure it is a legitimate site, thespecializing in fitness equipment. There are some legitimate bargains cheap elliptical space.

Clearance Elliptical Trainers economic

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Sole E95 Elliptical Trainer (2011 Model)

!±8± Sole E95 Elliptical Trainer (2011 Model)

Rate : | Price : $1,699.99 | Post Date : Sep 20, 2011 05:10:08
Usually ships in 24 hours

The E95 elliptical from Sole® is designed with a vibrant LED readout, and a built-in cooling fan and water bottle holder offer total convenience. Fluid, natural motion is provided by the whisper-quiet drive system, while the 29-lb flywheel and high gear ratio ensure a smooth feel. Inside Delivery: Includes delivery over the first threshold of your home; doesn't include flights of stairs in the house, assembly or debris removal.

• Stamina Fold-to-Fit Folding Equipment Mat (84-Inch by 36-Inch)
• Permatex 81981 White Lithium Grease - 10.75 oz.
• Exercise Equipment Floor Mat 3' x 6.5'
• 90" X 43" X ~5/8" Thick Treadmill Mat w/ Edging: Exercise Equipment Floor Protection Mat
• Supermats Elliptical/Rowing Machine Mat

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Horizon Fitness EX-57 Elliptical Trainer

!±8±Horizon Fitness EX-57 Elliptical Trainer

Brand : Horizon Fitness
Rate :
Price : $499.99
Post Date : Sep 18, 2011 10:45:34
Usually ships in 24 hours

The Horizon EX-57 elliptical gives you club-quality performance - from the smooth stride motion to the easy programmability - and recreates the feeling of running or walking without leaving home. 8 motorized resistance levels let you adjust the intensity of your workout, and the clear LCD screen displays heart rate and other key workout feedback.

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