Category Archives: Fitness

Exercise and Fitness

Exercise is Essential for People of All Ages and Levels

Exercise for any age

Exercise is important for people of all ages and backgrounds. In fact, mobility is simply the best way to effectively shed those unwanted pounds. Daily exercise also boosts metabolism rates, which results in more fat and calories being burned. Whether via walking, lifting weights, or even swimming – you need a minimum of 30-45 minutes of exercise each or every other day. Exercise truly helps keep you in shape, while living a healthier and productive lifestyle. It is advised, however, to work out with a trainer at a local gym or facility. With years of extensive industry experience, local trainers can truly help you meet all your weight loss and fitness goals. This includes developing nutritional plans that help you eat healthier and smarter for longevity and success.

Which Types of Exercise Should I Do?

There are several types of exercises one can do to get back into shape. This includes running or walking on treadmills, which helps improve respiratory functionality and performance. As a form of cardiovascular exercise, walking truly exercises every muscle, joint, tendon, and ligament in the body. It also helps convert fat into lean muscles, while effectively shaping and toning thighs, legs and buttocks. Similarly, swimming and other nautical activities help improve muscle mass – along with better respiratory and blood flow circulation. Swimming also helps you gain endurance, speed, balance and agility.

As always, weight and circuit lifting is the best way to build lean, healthy, and attractive muscle. You should only lift weights every other day – while performing cardiovascular exercises on your off-lifting days. This allows the body and muscles time to heal, which can prevent soreness, rips, and other common or extensive issues. It is best to work out with a trainer or friend so he or she can spot you while lifting. Remember, it is best to start out slow and never, ever overexert yourself. You can also place weights around your ankles while walking. This too helps build stronger legs and increases muscle build-up in the body as well.

Walking is the Best Exercise

According to leading fitness trainers, walking is simply considered the best exercise on the planet. Even if you cannot get to a gym – you can walk around your house or the block for 30 minutes per day. For optimal results, it is best to walk at a steady and brisk pace. This helps build endurance, speed, and agility – while helping you maintain the right balance and distribution of weight. If you are ready to get back into shape, walking will always meet all your fitness needs.

5 Health Benefits of Exercise

winter exercise


Exercising is one of the best things you can do to improve your health. This applies to everyone no matter their age. Exercise is just as important for kids as it is for the elderly and everyone in between. Exercise not only makes us more physically fit, it improves mental health as well in a huge way. This is just one example of how beneficial exercise can be no matter who you are. Exercise helps to prevent a variety of diseases through many different biological mechanisms.  Below is a list of 5 amazing and surprising health benefits of exercising.

Benefits of Exercise

  • Improved Cardiovascular Function
  • Increase In Alertness and Mental Health
  • Memory Improvement
  • Toxin Removal
  • Release of Health Promoting Endorphins

Improved Cardiovascular Function

The most well-known health benefits of exercise is improvement in cardiovascular function.  Exercising benefits the heart in many ways. One major way that it benefits the heart is through the removal of arterial wall plaques. Plaque development leads to atherosclerosis, the leading cause of heart attacks.

Increase In Alertness and Mental Health

Many people are shocked to find out the benefits that exercising has on the brain. Exercises help to keep the natural chemical balance in the brain stable. It actually works to correct chemical imbalances as well.

Memory Improvement

School students are starting to learn about the benefits of exercise as it applies to test taking in academia. Studies have proven that exercising helps stimulate the release of repairing chemicals in the brain that strength the neuron circuit responsible for memory. It does this by promoting the development and subsequent interconnection of neurons.

Toxin Removal

Your body releases any build up of toxins when you sweat . Toxin removal is one of the healthiest things that you can do. However, it requires a regular fitness routine to make this release possible.

Release of Health Promoting Endorphins

People often talk about the rush that they get when they are exercising. That rush is actually real and is caused by the release of mood-elevating neurotransmitters called endorphins. These endorphins have more effects than just mood elevation and mild euphoria. Endorphins promote a plethora of other mechanisms that help repair damage in the body.


Keeping fit is crucial for healthy living. This can be achieved by different types of workouts like biking, spinning, Pilates and yoga among others. The workouts are helpful in weight loss, muscle and bone strengthening, physical stability, flexibility and prevention of diseases. Proper nutrition should also be observed in order to get the best results from exercise. After every fitness activity, the body should rest and so sleep is essential to achieve this. You will find that you will have more quality sleep.

Spinning is a cardio workout that involves stationary cycling  set to music. It is meant for people who want a motivating workout that they can control at their own pace. It employs the use of a stationary bike with different tension levels. The bike tracks your progress hence motivating you to accomplish your fitness goals. It is a low impact activity which is helpful in balancing high impact exercises like running. This workout is conducted by a certified instructor who gives guidelines on how much resistance to add, how fast to pedal, when to perform certain movements like sitting and standing and how hard you should work. The workout has numerous benefits including; burning calories, building muscle tone, increased cardio endurance, stress relieving and adjustable tempo among others.

Yoga workout is a full body workout that harmonizes the mind, body and soul through various breathing techniques, stretching poses and meditation. It is helpful in restoring balance through strengthening of the body, calming of the mind, regaining focus, muscle toning, burning of calories and improving self confidence. These workouts also offer relief from chronic illnesses as they are therapeutic. There are many yoga workouts and the intensity level of the workout depends on the type of yoga performed. The workouts can be performed either indoors or outdoors.

Pilates and yoga workouts are similar. The difference is that Pilates workouts are meant to relax tense muscles and strengthen the numerous muscles in the body while yoga improves the flexibility of the whole body. Pilates workouts are gentle but can also be challenging as it is an extremely flexible exercise. It helps in creating an evenly conditioned body, gaining lean muscles and flexibility and developing flat abdominals and strong back.

The numerous fitness activities available give you an option to choose which activity suits you best depending on your fitness goals. These goals can be achieved through regular workouts and training. You do not need to spend a lot of money as some of them can be done at home or joining in an activity with a group of friends which makes it extremely fun.


5 Surprising Health Benefits of Exercising For People of All Ages

healthy summer snacks


When it comes to exercising many people of clearly aware that it is good for. However, most people are completely unaware of the vast array of positive changes that occur in the body with consistent exercise. Exercise can include anything from weight lifting to running to aerobics. Even walking has pronounced health benefits. The more you exercise the more positive effect it has on your body and overall health. Below is a list of 5 surprising health benefits of exercising that will motivate you to start an exercise routine.;

Benefits of Exercising;

  • Improved Cognitive Function
  • Better Memory Recall
  • Decreased Risk of Osteoporosis
  • Removal of Artery Plaques;
  • Better Nutrient Delivery & Absorption

Improved Cognitive Function

One of the most unique benefits of exercising is that your cognitive function improves and not by just a little. It has been proven through multiple studies that test subjects to exercised showed improvement in problem-solving ability while those who did not exercise consistently saw no change.;

Better Memory Recall

In addition to improved problem-solving ability, people who exercise also have better memory recall. The precise reason for this is unknown, but scientific evidence has proven that exercise also drastically improves recall.;

Decreased Risk of Osteoporosis

Osteoporosis is one of the leading diseases amongst;the elderly. Even when it is in its late stages, exercise helps to stimulate osteoblast activity in the bones. Osteoblast are cells that are responsible for generating new bone matrix. When exercising there is stress placed on the bones that results in a lot of microscopic fractures. When this is detected the body not only is there an increase in bone building cells, but there also an increase in calcium uptake accompanied by a decrease in calcium excretion.;

Removal of Artery Plaques;

Exercise stimulates the circulation of blood through the body. When you exercise circulation and heart beat dramatically increase. Therefore, the blood is flowing at a faster rate and produces more force. This force helps to break off tiny pieces of plaques that have formed on the arteries. The overall result is decreased risk of heart attack, stroke, and blood clots.;

Better Nutrient Delivery &;Absorption

Another benefit of rapid blood flow is higher nutrient absorption. The circulation blood carries nutrients and delivers them to various parts of the body. With a faster blood rate tissues in the body receive;a sizeable increase in the uptake of essential nutrients.


Exercise carries with it an amazing array of different health benefits no matter what age you are. It can be used a preventative measure for many disease no matter the stage of life.;

Exercise is Vital if You Want to Live a Long, Healthy Life

healthy summer snacks

As people get busier exercise is one of the first casualties – they either don’t work out at all or they work out less and less. In addition to that, most jobs are now sedentary – people are required to work for long hours at their desks which means that they get even less exercise than they did on the past. If you have been living like this you can be sure that you will not live a very healthy life. Exercise is just as important as diet when it comes to a healthy lifestyle.

One reason that people don’t exercise is that; they view it as a chore – it is something that you have to pay for at a gym, you have to lift weights, your muscles will be sore and so on. If this is the way that you feel about working out you can approach things in a whole different way. You should start doing the kind of exercise that you enjoy. If you like to dance put on some music a couple of times a week and get your workout that way. If you enjoy the outdoors why not make time to go hiking on weekends? If you have kids get out in the yard with them and kick around a football – you will be surprised at how these simple things can keep you healthy.

You can also sneak exercises into your daily activities. You don’t have to drive to the grocery store – you can either walk there or you can ride a bike – both will give you enough of a workout. Another way to sneak exercise in is to take the stairs instead of the elevator – if you are worried that you will get sweaty keep an extra shirt or blouse in the office that you can change into. You will be surprised that doing this 2 or 3 times a week can make a whole lot of difference in your fitness.

Most people stop working out altogether when they become middle-aged. This is the most vital time for you to work out if you want to be healthy in your senior years. It will help you avoid chronic illnesses such as heart disease which cuts many lives short. Exercise will also keep you feeling younger than your years. Again, since you are not looking to get ripped you don’t have to join a gym – just do whatever isfun for you that makes you break a sweat.

Exercise Age

exercise ageExercise age, we hear it all the time through out our lives, that we need to exercise if we are to stay healthy.  The truth of it is that most of us stop working out on a regular basis as soon as we get into our first jobs. You see, when we are young and in school or in college, we have plenty of time. But as soon as we get older and start working, there is hardly enough time. In fact, as years go by, we make even less of an effort and by the time most people get to retirement age, exercise is long forgotten. If you live like this there is an increased risk of  cardiovascular illness.

Make time

It is very important that you make a conscious decision to make time to exercise at least 2 or 3 times a week. You have to carve out time that you can dedicate to exercise. Think about your exercise age  and current abilities or restrictions. It can be any form of exercise you like. The idea is that you get moving for long enough and hard enough to break a sweat. If you do this for at least 20-60 minutes , 2 to 3 times a week, you can reduce your chances of ill health. You will sleep better, you will have better brain focus and you can reduce the chance of mood swings.

Chose activity

With so many options for exercise many people get stuck wondering what kind of exercise they should be doing.  Go to the gym?  Jog? Should they walk?  You will be happy to know that all these are great options, but there are many other things that you can do. If you cannot afford a gym or do not like to jog there is plenty of activities that you can do. Did you know, for instance, that joining a dance class will give you just as good a workout as going to the gym? True, you will not get ripped, but you will get your blood flow circulating enough to keep you healthy. Even making a point of taking the stairs instead of the elevator at work will make a difference. Instead of driving to the store for your groceries, if you can,  you should walk instead. Or make a point to park far enough away to increase the walk to the car.

You get the idea, age exercise doesn’t have to be something to be loathed. It can be something that you look forward to doing. If you lack motivation, partner up with someone and do it together.

Summer Fitness Regimens and Activities for One and All

Summer Fitness Regimens and Activities for One and All

With summer upon us, it is important to be careful with outdoor exercises and activities. The last thing you need is to suffer from dehydration or over-exertion during these scorching and humid months. Still, there are ways to easily enhance your fitness and diet regimen indoors. This includes cardiovascular exercises on treadmills or elliptical climbers –which help enhance respiratory performance for optimal weight loss across the board. Circuit and weight training can also convert fat into lean, healthy and attractive muscle. The addition of protein supplements can also boost energy levels and metabolism rates – resulting in safe, effective, and timely weight loss.

Walking is the Key to Weight Loss

Walking is perhaps the best exercise to effectively shed those unwanted pounds. In fact, walking around the block or on a treadmill will surely burn all those calories and fat you put on during the winter. In addition, this popular exercise increases cardiovascular performance and conditioning, while shaping the lower sections of the body as well. Whether around on the block or on a treadmill, walking is simply the best way to stay in shape all summer long. It is recommended, however, to walk at nighttime when the sun is down and somewhat cooler temperatures are present. This can prevent heatstroke, along with fatigue and exhaustion related to walking under the scorching summer sun in the morning or afternoon.

Other Popular Exercises during summer

There are other exercises you can do to build your body this summer as well. This includes circuit or weight training at a local gym or fitness center. In fact, area trainers are committed to excellence in meeting all your fitness and weight loss goals. They can also formulate strategic nutritional guidance plans to ensure you are lighting light and healthy as well. This includes plenty of fresh fruits and vegetables, along with water and liquids to keep the body well-hydrated during the summer. You can also take yoga courses, which are designed to alleviate daily tension and stress. In fact, yoga is now an integral part of many exercise regimens – and is also available at local fitness centers and yoga gyms as well.

For more information on summer fitness programs and exercise plans, simply speak to a local trainer or gym today. They feature seasoned trainers that can easily meet all your weight loss goals across the board.

Losing Weight and Workout Choices

Losing Weight with Interval Training Sessions


If you are struggling with obesity and sluggishness, there are several ways to get back into shape. This includes proper nutritional guidance, along with a sound and structured fitness plan. Whether working out on your own or under the guidance of a trainer, high-impact and interval training sessions continue to soar in global popularity. These exercise techniques are designed to stimulate the heart and blood flow, while boosting metabolism rates and increasing energy levels. Interval training is usually done on treadmills, which helps improve cardiovascular performance and conditioning. The key to this workout is a combination of high-speed running bursts to raise the heart rate and alternate with slowing down for 30 to 60 seconds. These bursts burn more fat and calories.

Cardiovascular Exercises

Quick bursts in cardiovascular exercises have been proven to secure timely and lasting weight loss. In fact, scientific tests have shown a decrease of fat and metabolism increases with these exercises. While it’s great to run on a treadmill this is not the only way to effectively shed those unwanted pounds. According to fitness experts and gurus, speed walking is a great way to burn fat and calories. In fact, just 30 minutes a day of extensive walking is perfect for converting fat into lean, healthy and attractive muscle. It is important, however, to keep a steady flow of breathing during your walking sessions preferably inhaling through the nose and exhaling through the mouth. This helps you reap the benefits of a full cardiovascular workout, which is very beneficial to the heart and overall weight loss.

Yoga is Essential

Yoga can also be a part of any diet or fitness regimen. While yoga does help sync the mind, body and spirit it also helps you lose weight and replenish vital energy levels. There are several yoga techniques that incorporate full body stretching, side bends, sit ups and even traditional crunches. These help build stronger abdominal muscles, while enhancing cardiovascular performance and functionality. If pressed for time, simply check the Internet for instructional videos on the best yoga workout and techniques. It is also recommended to work with a fitness trainer or yoga specialist to secure timely and effective results.


Pilates is another great way to build endurance, agility and balance. These Greek-based exercises utilize stretching, breathing and elements of yoga to secure optimal strength conditioning and weight loss. At the same time, Pilates does enhance cardio conditioning resulting in greater weight loss and muscle building.


Spinning is a great workout using a stationary bike for an intense cardio session. Spinning can be done on your own but is typically done in a class setting with an instructor in order to push you to really maximize your results.

All of these programs are full body workouts guaranteed to build speed, endurance, balance and agility.



Workouts for Losing Weight and Endurance

Intense Cardiovascular Workouts for Losing Weight and Building Endurance

Cardiovascular workouts have several health benefits  . From walking on treadmills to jogging and running – cardio is designed to improve your respiratory performance and functionality. Cardio also increases your heart rate, which results in sweating and fat being burned. Similarly, cardio helps to boost your metabolism rates resulting in more calories being burned. While the ultimate goal of cardiovascular exercises are to effectively shed those unwanted pounds, there are ways to speed or expedite your results.  Interval training is in fact considered the best way to make the most of any cardio plan or regimen.

Interval Training and Quick Bursts

Interval training, as the name suggests, is designed to secure better results with exercise intervals. For example: you can walk on the treadmill for a few minutes before bursting into a quick run for a minute. After the minute is up, simply slow and cool down back to your original pace. Repeat this method every few minutes within a 15 or 30 minute time frame for maximum results. This form of cardio increases the heart rate and gets the blood flowing for a minute or so. The body sweats and more fat and calories are being burned during this time. Once the interval is up, you get back to your normal heart rate and pace on the treadmill. Now the same thing can also be done while jogging or running outside.

Quick bursts in cardio workouts, according to scientific studies,  foster better results than just regular treadmill walking. You can also do the same on elliptical climbers and bikes; however, it seems easier on a treadmill.  Metabolism ratesincrease as well, by suddenly speeding up your heart rate.  Improving blood flow to and from the heart, along with enhancing breathing and respiratory function. According to leading fitness trainers, it is best to train under the tutelage of an instructor. This way, they can keep track of your blood pressure, BMI, and other essentials as you train. Trainers can also formulate a strategic weight loss and nutritional guidance plan to achieve all your desired results.

Cardio is King

Cardio workouts are king when it comes to losing weight and feeling great. There is no other exercise that does as much for the body than cardio. Even free, and circuit weight training is not able to enhance the respiratory systems, while helping the body gain speed, endurance and agility across the board. Cardio is also known to replenish depleted energy levels, and helps convert fat into lean, healthy and attractive muscle.


Easy and Common Yoga Poses for Fitness

Downward facing dog

Yoga is well known for it’s many  fitness benefits for your body. These include boosting your mood, improving your libido and enabling you to enjoy a better sense of well being. The beauty of yoga is that you do not have to go to a gym to enjoy its benefits rather, you can just do it from the comfort of your home. These are the easy and common yoga poses:
1. Warrior II this pose is done while standing with your feet wider than the length of your hip-width then turning your right toes out and left ones inward at an angle of 45-degree. You should then bend your right knee until your thigh becomes almost parallel to the ground and keep the left leg straight. You should then extend your arms directly out from your shoulders to your eye level and then take ten deep breaths in each direction. It stretches and strengthens your legs and ankles together with warrior III pose.

warrior II pose
warrior II pose







2. Mountain Pose it improves mental clarity, sense of center, posture and is a solid breathing exercise.

mountain pose
mountain pose









3. Tree Pose it enhances your balance, and makes your calves, ankles, thighs and spine stronger.

tree pose
tree pose





4. Bridge Pose it is a great fitness warm-up for more rigorous backbends and strengthens your neck, spine and chest.

bridge pose
bridge pose




5. Triangle it is a full body stretch that has the effect of strengthening knees, ankles and thighs as well as alleviating backaches.

triangle pose
triangle pose






6. Pigeon this pose is a superb quadricep (top of thighs) stretch and it opens up the chest and shoulders.

pigeon pose
pigeon pose






7. Upward facing dog it strengthens and stretches the arms, wrists and spine.

upward facing dog pose
upward facing dog pose




8. Downward facing dog it promotes full-blood circulation and stretches heels and calves. (Pose shown above)
9. Dolphin, triangle, child, seated and crow poses stretch and strengthen different parts of the body.

dolphin pose
dolphin pose

Some of the common mistakes yoga enthusiasts can make include skipping the warm-up and incorporating breath with each posture, pushing themselves too hard and paying too much attention to the “perfect pose”. Be mindful, breath into each pose and take your time with your practice.