Healthy Library

Interesting, informative and easy-to-read. We've combed the latest research to bring you this extensive collection of articles. A great resource whether you're jump-starting an exercise routine or looking to improve your diet.

Sports & Fitness (68 Articles)


Balancing Act

Balancing act: Aerobic exercise with strength training is key in losing weightBy Casey Ardoin • accent@thenewsstar.com • June 15, 2009 With the summer months beginning to heat up, everyone wants to look and feel their best, but an expensive gym membership is not required to get fit and shed the pounds.In fact, incorporating more exercise into a daily routine along with making simple changes to your diet can yield results without putting a dent in your pocketbook.According to the American College of Sports Medicine, adults ages 18-65 should participate in moderately intense aerobic activity at a raised heart rate for...

Five Tips to Get Your Child Into Better Shape

Julie Janovsky, TribuneThey are fast becoming America's most inactive generation. According to the Centers for Disease Control and Prevention, the number of overweight children ages 6 to 11 more than doubled in the past 20 years (from 7 percent in 1980 to nearly 19 percent in 2004).The rate among adolescents 12 to 19 more than tripled, increasing from 5 percent to 17 percent. And obesity-related chronic diseases such as diabetes and hypertension, prevalent among adults, have become more common in youngsters. The time to start addressing your child's health concerns is now, say East Valley fitness and diet experts. Here...

Get Moving! Fitness Tips for Kids

Here is the rule: get one hour or more of physical activity each day! The good news is that your kids’ 60 minutes of physical activity doesn’t need to happen all at once. Just help them get active for 10 or 15 minutes a few times a day. You don’t need fancy equipment or a health club to help your kids get their daily physical activity. All you need are some regular household items and a little imagination. Combine a few of these tips, and they’ll quickly add up to a fun and healthy 60-minute routine. Naturally, the best way...

Fitness Tips for Each Day

Yes, you're busy, but you can still squeeze in a workout or a healthy meal between stops, phone calls and meetings. Whether it's a two-minute breathing break between meetings or a long training run with your dog, make daily fitness a priority. Keep this tip sheet handy as a reminder to think about your health every day.Sunday--the laziest day of the weekIt's easy to be lazy on the weekend, but use today for a functional training session. Play your favorite sport at the park or get in that long workout that is difficult during the hectic week. Also, take a...

Burn Off Holiday Calories!

25 Ideas, No Gym Time Required~By Nicole Nichols, Personal TrainerAh, the holidays are officially here!And as much as we look forward to them, and all that comes with them (the friends, the family, and of course, the food!) it’s hard to escape the stress that they also bring."Exercise routine? Heh. Healthy eating? Forget about it." Sound like you?Between the cooking, cleaning, traveling, decorating, shopping, and entertaining, how can you fit in your normal exercise routine? Or even a shorter exercise routine? Well, if you’re like most "normal" Americans, you’ve probably bitten off more than you can chew when it comes...

Crosstraining is the Spice of Life

By The Aisle7 Editorial Team Healthnotes Newswire (January 14, 2010)—Whether you’re training for a marathon or aiming to maintain your present fitness level, you’ll reap the benefits of cross training—total body fitness, reduced risk of injury, and an added psychological boost.Q. What is cross training?A. Cross training is the answer to any exercise rut. Simply combine the trio of fitness staples—aerobics, strength training, and flexibility—to your weekly workouts and you will be cross training. Aerobics is any sport or activity that raises and sustains your heart rate. Think running, swimming, cross-country skiing, and bicycling. Strength training increases muscle endurance...

10 Fitness Tips for Fall

Autumn is a transitional time of year. The leaves on the trees change, it becomes darker earlier, and the temperatures cool down. It is a favorite time of year for many people. However, these same changes can also lead to stress for individuals who tend to fall off the health and fitness wagon during the transition. There are many enjoyable opportunities to remain fit, or even begin a fitness program in the fall that can work for everyone. Planning for seasonal changes, finding support from group exercise and embracing events and activities that the season has to offer are key...

Hydration: The Key to Exercise Success

As a seasoned marathon runner, 36-year-old Jeri Salazar has her hydration needs down to a science. And well she should. In addition to being an executive at Disney, this Irvine, Calif., resident is also the Team in Training Marathon Coach for South Orange County and often preaches what she practices to a group of novice runners. "I drink 64 ounces of water each and every day so I'm always in a well-hydrated state," she tells WebMD. In two days before the recent Boston Marathon, she included a sports drink replete with electrolytes as part her daily fluid diet. "I figured...

Woes of the Weekend Warrior

By Marcia Zimmerman, CNJune 2011“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley (1826-1893)Key words: master athletes, exercise economy, aerobic, anaerobic, fast twitch muscle fibers, slow twitch muscle fibersAthletic capacity may be sustained well into advanced age, and many of the physiologic consequences of aging may be mitigated or reversed by regular exercise. Yet only 13 percent of those over 65 years engage in vigorous physical activity at least 3 days a week and obesity rates in this group are increasing. Muscular strength appears to help...

Great Summer Workouts

By Barbara Russi SarnataroWebMD FeatureReviewed by Matthew Hoffman, MDAh, summer! The great outdoors beckons with warm weather and longer days. Make the most of the season by turning your tired indoor fitness routine into creative outdoor workouts wherever you live or vacation.To get started, WebMD asked exercise physiologists to share their summer workout tips. Whether you're at the lake, in the mountains, on the beach, or at the pool, here's how to stay fit this summer.Fitness at the Lake Taking the family to the lake this summer? Great. Water is a perfect place to exercise in the heat and humidity...

Immune System Boost May Help Athletes Stay Healthy

By Jane Hart, MDAthletes need to stay healthy in order to perform at maximal capacity and intensity, but too much exercise may actually weaken the immune system and leave them vulnerable to upper-respiratory infections, such as colds or flu. A study in the European Journal of Applied Physiology reports an immune-system boost to athletes who took beta-glucan supplements and fewer incidents of upper-respiratory infections.Boosting immunityPrior research has shown that regular, moderate exercise may help boost the immune system and reduce respiratory infections, but research has also shown that people who engage in regular, intense and prolonged exercise—such as athletes—may be...

10 Spring Training Tips

The ankle-deep slush and puddles of melt-water that tend to come along when winter ends can really put a damper on your outdoor workouts. But you don't have to end - or start - the day with cold, wet feet and muddy clothes. Here are 10 spring fitness tips to keep your body warm and dry while you exercise during the winter thaw. 1. Lighten upTrade your winter parka in for a light, packable waterproof jacket and pants. You need full-body protection against splash-back when you run through puddles, and using lightweight, packable gear ensures that you won't leave it...

Tips for Making Time for Health

1. Write exercise into your planner/calendar. At the beginning of the week, I’ll look at my calendar, figure out where I canfit in exercise, and write it in (in ink!). The more specific, the better – for example, don’t just write “work out,” but something like “40 minute run” or “yoga – 1 hour.” Be sure to write it in a specific time slot, too, not just on that day in general. Treat exercise like any other concrete appointment that you can’t skip – this will really help to make sure you don’t blow it off! 2. Make big batches...

Making Your Resolutions Work All Year Long

By Paige Waehner, About.com GuideUpdated December 09, 2008 I love a new year. It almost seems like we can start all over, finally become that wonderful, productive, healthy, happy person we've always wanted to be. The trouble is, the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can't change everything overnight. If you want to make lasting changes, there are three things you can do to make your resolutions work all year long: Adjust your attitude, change your lifestyle and come up with a plan for success. Adjust Your Attitude If you...

7 Ways to Sneak in a Holiday Workout

With the holidays and new year around the corner, Americans have travel on their mind. Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.Fortunately, with a little proactive planning, you can maintain your fitness level, no matter where you are. According to IDEA, a membership organization for health and fitness professionals, the key is to be creative and remember that even short workouts are better than no workouts at all.Here are a few tips from IDEA on how to keep in shape while you travel:Do a "Condensed-but-Intense-Workout" Customize your own 30-minute workout...

Medicine Ball Workouts – Complete Body Workouts With Just A Medicine Ball

Weighted medicine ball workouts can be a highly effective way to train your body. You can target almost every muscle in your body, producing gains in strength and flexibility. The range of motion allowed by the medicine ball makes it superior to many forms of resistance exercise, and with the added benefit of throwing, it is very effective.Medicine ball workouts can be one of most efficient ways to improve your body when you have limited space and resources. They take up almost no room and the investment in buying a quality ball is very low.Here are a few exercises you...

Five Fitness Tips for Kids

Maintaining a healthy weight is hard for adults, but it can be just a difficult for a child. We all hear that proper nutrition and exercise are they right way to go but with video games and television it can be hard to motivate kids to get out off of the couch and convince them to enjoy a physical activity. The best strategy is of course to start emphasizing health early on. But it is never too late to begin implementing health conscious rules in a household. Start with exercise because it is easier to change a sedentary routine than...

Steps for Using Gmap Pedometer

Ever wonder how far you walked in a day? Want to get an estimate on how many calories you burned? You could go and buy an expensive pedometer, which you may likely forget to use, lose or break. A free alternative is Gmaps Pedometers, a website that uses Google's map technology to allow users to map and track the distance they walk. The site also provides a free calorie burner estimator. Learn how to use the Gmaps Pedometer to help you keep track of your walks and better your health.• Step 1Log on to the Internet, and Google Gmaps-Pedometer•...

'Just Do It' Attitude Works With Exercise

Zero Tolerance for Excuses Cited by Middle-Aged ExercisersBy Miranda HittiMay 6, 2005Thinking about making exercise part of your life? Just lace up your shoes and get out there, and don't give your brain time to hem and haw about it.That's what successful middle-aged exercisers say they do. Their approach is outlined in May's issue of Psychology of Sport and Exercise.In the words of two women in the study: "I don't think about it. Just do it," and "If you think about it, you can talk yourself out of it."Active people ignored their brain's chatter and made exercise a non-negotiable part...

10 Easy Ways to Make Exercise a Habit

Try these tricks to become one of the fitness faithfulBy Leanna SkarnulisLet's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once.The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy wanes, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough -- and we throw in the towel.Yet many people do manage to hang in there, and would no sooner skip their regular workout than their morning shower. What's...

Swimsuit Season

Sizzle in your swimsuit with these total-body toning moves.By Martica Heaner, M.A., M.Ed., for MSN Health & FitnessIf you’re a one-piece kind of woman hankering for a bikini-ready body, here’s a plan designed to reach all the body parts your bathing suit won’t. Don’t worry—if a string isn’t your thing, and you’re more of a tankini kind of gal, or you’re simply hoping to look better in a suit with a daring back or a few strategically-placed keyholes—this workout’s for you!You’ll target your abs, butt, thighs, and chest with these six exercises. But this is no standard workout—we’ve developed a...

May I Have This Dance?

Whether you're the adventurous type, a dance fanatic or just plain bored with your workout regimen, give dance a try. It's a great calorie burner and you'll be practicing for your next dance floor debut. Okay, so the line dancing craze may have fizzled out, and the Electric Slide—well, you know it, although it rarely sees the light of day anymore. But we've got the scoop on some popular dance trends and they're hard to resist. So slap on your dancing shoes (or go barefoot, accordingly) and give these moves a go:BhangraBhangra dancing will get you moving to the beat...

Tips for Your New Year's Resolutions

It's an annual tradition with many vying to lose weight and others planning to quit smoking and while some of these New Year's resolutions may seem like difficult goals one expert says they can be achieved if you create new habits. Athletes Nation personal trainer Dan LaJoie works with some of the province's most elite athletes and he says the same principles he applies to his clients can be used by the average person."You set goals first, you come up with a plan and then with that plan you start to create some habits and then with those habits you...

Top 10 Tips for Surviving the Holidays

The holidays can be a joyous time of year shared with family and friends, but they can also bring stress and anxiety as we struggle to keep up with often-unrealistic demands and expectations. That's why it is so important for all of us to relax and take good care of ourselves.ACE's top tips for surviving the holidays are great for increasing your energy and reducing your stress, this season and all year long.Take time for yourself. Although spending time with friends and family is essential, it's also important to have at least five minutes to yourself to relax. Try practicing...

Staying Fit During the Holidays

It CAN be Done!By Paige Waehner, About.comUpdated November 06, 2008The holidays are a time to celebrate, and boy, do we make the most of it. We eat, we drink, we indulge and then we end up feeling like bloated whales by the time it's all over. It's almost an unspoken rule that, with the holidays, comes unlimited eating and incompleted workouts, but this year, you have a choice.You don't have to let every party become your own personal eating contest, and you don't have to let shopping take the place of your usual exercise routine. All it takes is flexibility,...

10 Tips for Fall Fitness

Fall is a super season for shaping up, experts say.By Barbara Russi SarnataroWebMD Feature, Reviewed by Louise Chang, MDHow many New Year's Eves have you spent sipping champagne and vowing to get more fit in the coming year? And how many times have you failed to follow through?"December 31 over a drink is too late to set goals and make promises," says Justin Price, owner of The Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.Fall, on the other hand, is a great time to start a fitness program because "'you're going to create good habits for...

Freestyle Swimming Tips for an Efficient Technique

July 5, 10:35 AMKelly Smith - Houston Running Fitness Examiner The freestyle swimming stroke (also called front crawl) is the most popular style. When executed properly, it's fast and clean; that's why it's used in triathlon. But there's more to it than a swimming pool, goggles, and a pair of Speedos. Without proper coaching, many swimmers waste energy and sacrifice speed. Read on for form and stroke techniques that will help get more bang for the buck.Swimming is the perfect complement to running and is considered to be one a top fitness activity. It works the entire body and puts...

Early Morning Workout Tips

by Kim Tobin, Tampa Fitness ExaminerIf you’re looking to turn early morning workouts into a habit, here are some tips to get you moving out of dreamland and into your training zone. As you’re probably aware, early morning workouts are the best way to exercise regularly, manage weight, and energize your day. Sweating at sunrise (or before) guarantees we’ll get the workout done. It jump starts a healthy mindset for the day, keeps the appetite in check and leaves room to tackle your workday and evening activities, among other benefits. Here are some ideas to make the morning your...

Finding the Right Fitness Shoe

by Lori Corbin Maybe you hit the gym three days a week, or you're a marathoner, or just a weekend warrior. Chances are, you don't give a lot of thought to your athletic kicks, and that's a big mistake. Here's a tutorial on how to choose your shoes. Fitness trainer Julia Morichelli says it is often the reason some suffer from shin splints, knee pain or plantar fasciitis. "They come in with sneakers that they've probably had for a minimum of two to five years. They walk the dog in them, play with the kids in them, they...

Caffeine may lessen exercisers' muscle pain

Wed Apr 8, 2009 12:42pm EDT Email | Print | Share| Reprints | Single Page[-] Text [+] 1 of 1Full SizeBy Amy NortonNEW YORK (Reuters Health) - A couple cups of coffee before a tough workout may lower the chances of sore muscles later on, a small study suggests.The researchers found that young men who performed an intense bout of cycling had less muscle soreness when they took a pre-workout dose of caffeine.What's more, the benefits were seen in both habitual caffeine consumers and those who typically shunned caffeine, the researchers report in the International Journal of...

Want to start running again?

Want to start running again? Here's how to do it rightBy Jay BlahnikQ:I lift weights at the gym three times a week, but as part of my New Year's resolution, I decided to also start running a couple of days a week. I hope this will help me lose a few pounds and get into better shape. But I haven't run for many years. Any tips?A:Running is one of the best cardiovascular activities. It burns a lot of calories (about 500 to 1,200 calories per hour, depending on how much you weigh and how fast you run) and can be...

Working out on a slim budget

Posted on Sat, Feb. 21, 2009 By SHARON HARVEY ROSENBERGCreating a home fitness center is the latest do-it-yourself project around my home. With a mix of creativity and technology, the goal is to stretch muscles without overextending the home budget. Here's my blueprint:Radio aerobics: Attending an aerobics class at a gym can be a challenge when time and money are in short supply. But the humble radio is a solution. With fast-paced music stations, a full-length mirror, a clock and a pair of sneakers, I've recreated some of my favorite moments from fee-based, cardio-dance classes. Basically, I dance, jump and...

Tips to Stay Fit All Year Long

Content provided by Bel Brands USA (ARA) - Losing weight is challenging. In fact, only 28 percent of people vowing to lose weight were successful, according to one study from the United Kingdom. Dedication and a few healthy tricks learned from the pros can be the key to successful weight loss. Nutritionist, personal trainer and health educator, Cynthia Sass, MPH, RD, believes that traditional diets of low-calorie -- and often low-taste -- foods can leave dieters feeling hungry and unsatisfied.In her New York Times best-selling book "Flat Belly Diet," Sass offers several easy guidelines to help you stick to your...

Exercise Outside, The Right Way

by Emily M. WhiteDitching your workouts because it's cold outside and you'd rather curl up with a cup of cocoa? Instead of letting winter derail your fitness, brave the elements and exercise all season long. Follow these outdoor fitness tips and save the cocoa as an after-exercise treat. You'll thank yourself when shorts and bathing suit season arrives and you've got the bod to sport them! The cold is no excuseFor many of us, the winter season means limiting the time we spend outdoors and, unfortunately, time we spend exercising. Personal trainer, fitness consultant and founder of WorkoutsForYou.com Lynn Bode...

Keep Active to Stay Sharp

Healthnotes Newswire (October 23, 2008)—A new study in the Journal of the American Medical Association suggests that staying physically active may help improve brain function in people at risk for Alzheimer’s disease. By Kimberly Beauchamp, ND Walk for your life Because physically active people are less likely to experience cognitive decline later in life than sedentary people, the new study tested if a physical activity program could reduce the rate of decline in 170 older adults who were at increased risk for dementia. The people were divided into two groups. One group received educational materials about memory loss, stress management,...

Leg Strains. Ouch!

A muscle strain is a stretch or tear of muscle fibers. In the leg, muscle strains happen when a muscle is either stretched beyond its limits or forced into extreme contraction. Because the leg has many different muscles, it is vulnerable to several different types of muscle strains. Following is a list of some of the more common types of strain. If you have been involved in physical activity for an extended period of time you come to know the difference between muscle soreness as a result of pushing yourself and an actual strain.Calf muscle strain (gastrocnemius strain) — The...

Exercise is a Cancer Fighter

The standard weapons in the fight against cancer - surgery, chemotherapy and radiation - may soon be joined by something far simpler: exercise.New research shows that regular physical activity helps reduce the risk of recurrence of breast cancer and slows the advance of prostate cancer.Regular cancer treatment: In a few years, exercise will probably be prescribed regularly for cancer rehabilitation, said Melinda Irwin, an expert on cancer and exercise at Yale University School of Medicine. Personal trainers may join oncologists, surgeons and radiologists as members of the cancer-treatment team.Exercise will become a "targeted therapy, similar to chemotherapy or hormonal therapy,"...

I'm Not in the Mood...

By: Maryann SickelsCertified Fitness TrainerThis morning the first sentence in my journal reads: "I'm not in the mood to write, but I'm doing it anyways." Then I started thinking about this statement that is tossed around daily by millions. What exactly does it mean to "not be in the mood" for something and why do we say it so often? When I think about it in my own life, no matter how many ways I try to twist it, that statement is nothing more than an excuse. It's a final plea to try and justify my way out of...

Expert Offers Shape-Up Tips For Summer

TheBostonChannel.com Simple Exercises Can Make Big Difference, Expert Says QUINCY, Mass. -- Summer is almost here and it is almost time to break out the bikinis, shorts, and sleeveless shirts. A local fitness expert has some top five easy exercises to get people tight and toned. NewsCenter 5's Heather Unruh reported that people are shaping up for summer at the South Shore YMCA in Quincy. "It's getting a lot busier in here. People are trying to get in shape for summer, to look good," Paul Gabrile said. "I want to get rid of my belly," Eliani Benalion said. Rita La...

Training Nutrition Summary

By Rich StraussThe longer the training/racing event, the more critical proper hydration and fueling becomes. An event like an Ironman is essentially an eating contest on the bike and run. The "race" doesn't start until about mile 16 of the run. The smart guys pay very close attention to getting this stuff dialed in before the race. I have a well-wired plan based on hundreds of hours in the saddle and on the road.FuelingYour body burns mostly fat to produce the energy to pedal a bike. However, it needs carbohydrate to burn that fat. Carbohydrate is stored in the muscles...

5 Fitness Myths

By Michael O'Shea Published: March 11, 2007 There's so much information out there, it's often hard to tell fact from fiction when it comes to fitness. (Quick tip: Any program or product that promises a perfect body in just seven minutes a week is probably not valid. Sorry.) Knowing what works, and what doesn't, can mean the difference between achieving your goals and a lifetime of frustration. Here's the truth behind five of the most enduring fitness myths: Myth: If I work out hard on weekends, I can slack off during the week. Truth: It's great to be active...

The Best & Worst Belly Flatteners

Things to do --and avoid -- when you're getting in shape. A drum-tight, sculpted midsection: You probably kissed that goodbye after high school, the babies, or since you took a desk job. But get ready for a reunion. We won't lie: You do have to eat right and exercise. But we're here to maximize your efforts. Here are the very best moves, products, foods, clothes and more for flattening your tummy fast. Some even give instant results! Bad Back Best Exercise: Lying chest raise. This ab-and back-strengthener is great for preventing lower back pain and for rehabilitation after an injury,...

Your Best Upper Body Exercise

Posted: Mar 17th 2007 12:32PM by Fitz K.Push-ups are by far my favorite upper body exercise. In fact, if you had to choose only one exercise to do for your upper body for the rest of your life.......you better pick the push-up. This all in one exercise works just about every muscle above your hip and then some. No other strength training exercise has the ability to work your chest, back, shoulders, biceps, triceps, forearm, abs, erector spinae (low back), glutes, calves, anterior tibialis (over your shin), neck. and more. Not only are they the best, they're something almost everybody...

20 Tips for a Better Gym Workout

Published Wednesday, March 14 2007 by Bitful1. Get your gym bag ready well in advance. If you are late for work and you must choose between brushing your teeth and packing your gym gear, I won't blame you for wanting to have fresh breath. So pack your gym bag before going to bed and all you have to do is remember to pick it up. 2. Make your own sports drink. Mine is 200ml of orange juice (cheap supermarket own brand is fine, but try and avoid over-sweetened ones) diluted with water to make up 500ml, and a pinch of...

Cold Weather Tips for Keeping Up Outdoor Exercise

It's freezing out there, but for many city road warriors the call to the outdoors can't be avoided. “Throughout the week I try to fit in at least one day outdoors. Like a nice run at the reservoir,” says New Yorker Cary Gruber. “I think it's great coming outside. It's refreshing and being indoors all week whether it's work and working out indoors. If you're going to come outside once or twice a week, it's great. It's just great to stimulate your mind that way,” says Stephen Donnelly. But before attacking the cold, their trainer, Rocky Feder has some tips...

Add Running To Your Exercise

If you want to make great strides with fat loss from your exercise routines, you should consider adding running to your list of exercises. All you need is a pair of running sneakers, warm clothes (on cold days) and you’re ready to go. The good news is that you don’t have to run very long distances or for long durations to get results. However, after a few weeks you’ll be able to jog for a longer durations of time anddistance. You get results by running on an interval basis for 20 - 25 minutes. For example, you can walk for...

Eating and Exercise

by Michael GrantFood gives us energy and fuels physical activity. Not eating enough can cause a drop in energy and endurance levels and, in the world of sports, can lead to painful losses. This is why athletes learn quickly to pack that extra energy bar just in case.But food is not only good as energy sources to our muscles. They also hold substances that promote our health, boost our immunity to sicknesses, promote tissue repair, protect cells from damage, protect against age-related cognitive decline and increase resistance to cancers, and other illnesses, all of which are important to maintaining good...

Run for Your Life

Anne Adams: Running is great, whether outdoors or on a treadmill Question: I just started running on a treadmill due to the cold weather. Are there more benefits to treadmill running than running outside? Answer: Running is running! Running is a great way to get fit. It is simple and so basic and great rewards come to those who persist. Running is also one of the most efficient ways to burn calories. It reduces the risk of certain diseases, strengthens the heart and lungs and boosts confidence and energy. Many runners, me being one of them, are so hooked that...

Discover How To Lose More Fat And Slash Your Workout Time!

Overweight? Want to lose fat now?Whether you are a newbie, a full time worker and mom, or simply stressed for time, you can lose fat and get fit using a combination of high intensity and low intensity recovery training.University research have shown that applying a 'high intensity interval training' will help you to lose nine times more fat than the long, steady cardio way. As well, high intensity interval training works hard on the aerobic and anaerobic systems at the same time, giving great benefits of two types of workouts simultaneously.That means you can get a complete workout to burn...

Creatine: Not Just a Sports Nutrition Supplement

by Will Brink Readers of the March 2003 issue of Life Extension magazine should recall the long list of potential medical, performance and anti-aging effects of creatine. The article outlined the substantial body of research that found creatine may help with diseases effecting the neuro muscular system, such as muscular dystrophy and may have therapeutic applications in aging populations, wasting syndromes, muscle atrophy, fatigue, myopathies, Parkinson's disease, Huntington's disease and other mitochondrial cytopathies. Several studies have shown it may reduce cholesterol by up to 15% and has been used to correct certain inborn errors of metabolism, such as people born...

Bulking Up Rules for the Natural Bodybuilder

From Hugo RiveraGain Muscle Mass While Minimizing FatDuring Winter, most bodybuilders decide to bulk up, which in simple terms means eating more and training heavier in order to gain muscle. However, in order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day, whether you just want to look good for the beach over the summer or compete at a bodybuilding show, you will need to lose anyways.When To Bulk UpFirst of all, bulking up is not about eating...

Exercise Bikes vs Treadmills

1/29/2007 by Michael Walker You’ve decided you want to exercise at home. There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and exercise bikes. In deciding between the two, you should compare long-term sustainability, the effectiveness of the workouts, and safety.Overcoming BoredomThe biggest obstacle to a home exercise routine is sticking with it. You don’t have to drive to a gym, so your home fitness equipment is more convenient. The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to look forward...

Golf Workouts Will Increase Your Golf Swing, Speed and Distance

I’m sure by now you’ve heard most of the professional players; both men and women actively participate in golf workouts. It’s no secret. But why then do most amateur golfers ignore this? Is it because it seems like work? Or, does the thought of actually breaking a sweat get you tired already?Vijay Singh Does Golf WorkoutsEither way…the proof is in the bag. The number one player in the world, Vijay Singh, does his golf workouts all the way through Sunday of each tournament. Does it look like it’s hurting his game? I don’t think so. Back in 1997, a young,...

Lose Weight While You Watch TV & Get Maximum Benefits From Using A Spin Bike

Spinning is a term for indoor, stationary cycling. Spin bikes have fixed racing handlebars, pedals with shoes straps so that you don't slip, adjustable bike seat and adjustable handle bar crank.This is great, because it's important that you are sitting in the right position depending on your height for maximum comfort and results. The intensity of your spinning workout session on the spin bike can be adjusted with either a resistance knob or gear lever. Depending on the type of spin bike you're looking at, some of the higher quality spin bikes come with a gear lever which offers up...

Lose Belly Fat in 5 Easy Steps

There are many reasons you have a bit of extra fat around your belly. You may have overindulged during the holidays or missed your regular fitness routine while working overtime. To add to these factors, your metabolism naturally slows down as you get older. In fact, starting at the age 25, our metabolism declines about five percent each decade. So how do we burn off this unwanted fat? There are several natural, easy ways to lose belly fat for good:Eat BreakfastAs simple as it sounds, eating breakfast every morning is important because it actually “turns on” your metabolism. The earlier...

Fitness for Kids: Getting your Children off the Couch

For many children, biking to the playground and playing kickball in the backyard have given way to watching television, playing video games and spending hours online. But it's never too late to get your kids off the couch. Use these simple tips to give your kids a lifelong appreciation for activities that strengthen their bodies.Set a good exampleIf you want active kids, be active yourself. Take the stairs instead of the elevator. Park the car farther away from your destination. Talk about physical activity as an opportunity to take care of your body, rather than a punishment or a chore."A...

Nutrition and Fitness Tips for 2007

1.) What's new in nutrition Vitamin D. Recent studies show Vitamin D is essential in reducing breast cancer in women. Bananas. Energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, including depression and PMS. Raw veggies. A.J. noticed a positive change in her energy and in the look of her skin, hair and muscles within two weeks of eating raw veggies. Organic Flaxseed Meal. Cold temperatures mean keeping the body insulated and body insulation means more fat in your diet. Adding Organic Flaxseed...

New Ways to Exercise on the Road

12 January 2007, by Lisa IannucciRunning to the airport, sprinting from meeting to meeting, and hitting the sack after a long day might sound like you get enough exercise while traveling on business, but it’s important to get more exercise than this while you are on the road. Keeping to a regular fitness routine can actually help you to reduce your chances of illness and prevent stress while on your trip and the Web has made this even easier to do.Download Forget carting around a CD player and a bunch of CDs—today, it’s all about the handheld music...

Poor Athletic Performance Linked To Vitamin Deficiency

Science Daily — Active individuals lacking in B-vitamins -- including college athletes and other elite competitors -- may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets, according to recent Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism. The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These micronutrients are necessary during the body's process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells. For active individuals a marginal...

An Hour a Day of Exercise Cuts Colon Cancer Risk

One hour a day of vigorous physical activity or two hours of moderate activity reduces the risk of colon cancer, European researchers say.Christine Friedenreich of the International Agency for Research on Cancer in Lyon, France, and the Alberta Cancer Board studied more than 413,000 people in 10 European countries to assess how physical activity can cut the risk of colon tumours."This is a very large study, which should remove any doubt about the benefits of exercise in relation to reducing the risk of bowel cancer," said Dr. Lesley Walker, Cancer Research U.K.'s director of information, which funded the study published...

Balance Training vs. Tai Chi

Media-Newswire.com - ANN ARBOR, MI Physicians and physical therapists in recent years have explored whether tai chi, balance programs and fitness routines can help decrease the likelihood that older adults will fall and injure themselves. Many of these programs have shown promise, but their relative value is still open to debate.Now, a study from researchers at the University of Michigan Health System and the Veterans Affairs Ann Arbor Healthcare System suggests that a program focusing on increasing step length and speed is more effective at improving mobility and balance than tai chi. While tai chi, a Chinese martial art form...

Exercising for Weight Loss

Why Exercising for Weight Loss in Your 'Fat Burning Zone' is a Waste of TimeBy David PetersenTip! Set Realistic Goals The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you.Have you ever heard a personal trainer or fitness professional say that to maximize fat loss you need to maximize exercise time in your "Fat Burning Zone"? Also have you noticed that just about any piece of cardiovascular exercise equipment has a "fat burn" program spaced between the...

Workin' on Your Fitness

Author: Ric WileyLet's admit it, we all want to be fit, or if not fully fit reach a higher level of fitness, I know I do so I guess you do as well. A higher level of fitness is something we should all try to aim for, as there are so many benefits to a better level of fitness. The reason there are so many web sites, books and TV programs about fitness is that a higher level of fitness will be of benefit to you and help you to lead a healthier lifestyle. So what are the benefits? Well...

Conditioning to Reduce Leg Injuries

INDIANAPOLIS Physically active women with lower aerobic fitness and poorer overall fitness may be at greater risk for stress fractures and other lower-extremity overuse injuries. A new study released by the American College of Sports Medicine (ACSM) also found that many women who suffered lower extremity stress fractures had previously experienced a lower extremity non-stress fracture overuse injury. The research was published in the September issue of Medicine & Science in Sports & Exercise®, the official journal of ACSM.Researchers led by Mitchell J. Rauh, Ph.D., P.T., M.P.H., also noted that menstrual irregularities (six or more consecutive missed menses during the...

Student Athletes & Special Nutrient Needs

Increased physical activity increases some of your food needs. You require more energy, water, and possibly salt (sodium chloride). An athletic teenage boy may need 5,000 calories a day, compared to the 3,000 calories required daily by his nonathletic friends. By taking extra servings of foods from all food groups (particularly breads, cereals, vegetables, and fruits), you can fill this increased energy need. Water lost through sweating is not easily replaced. Low water-intake during strenuous exercise leads to dehydration, which can lead to fatigue, heatstroke, and death. Replacement water should never be restricted during exercise. If you drink too much...

Death by Heat in Youth Football is Preventable

American College of Sports Medicine Renews Caution for Preseason Training in the Heat After Recent Deaths in Kentucky and FloridaINDIANAPOLIS The American College of Sports Medicine (ACSM) today re-issued its call for major caution in preseason practice and training for high school players during hot summer days. Heat is suspected as a contributor to three recent deaths of young athletes in Kentucky and Florida, where preseason football practices are underway. ACSM emphasizes high heat and humidity represent a significant danger for heat illnesses and heat stroke unless precautions are taken and guidelines are followed.ACSM recommends fluid replacement and acclimatization to...

CoQ10 and Exercise

CoQ10 and Exercise Found to Help Improve Symptoms of Congestive Heart FailureBy Greg Arnold, DC, CSCS, October 13, 2006, abstracted from:"Coenzyme Q10 and exercise training in chronic heart failure" printed online in the European Heart Journal.Congestive heart failure (CHF) affects more than 3 million people worldwide and 400,000 new patients each year. It is defined as "an imbalance in pump function in which the heart fails to maintain the circulation of blood adequately". It remains the most common diagnosis among hospitalized patients older than 65 years1 and costs our healthcare system nearly $30 billion each year.2Certain nutritional deficiencies, such as...

The Best Ab Exercises

By Foras AjeEveryone that works out wants the flat, wash-board abs. Next to the arms they are perhaps the most targeted muscle group for toning. Why, perhaps because they look good. Either way, abdominal exercises vary so just which ones are the best?Well, look no further.If you dream of a flatter tummy but dread the endless sit-ups and or crunches, perhaps you are being guided correctly by your intuition. Guess what, California researchers agree with you as both abdominal exercises have been listed close to the bottom in ranking of the exercises for the mid-section.They state that the execution of...




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    Balancing Act

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