Category Archives: Fitness

Fitness information and products.

How Does P90X Work?

Author: Kevin Trentp90xdvd

P90X is a high-intensity workout program that was developed by fitness guru Tony Horton to reshape your body in only 90 days. The program makes a lot of claims about losing weight and toning your entire body. So, just how can P90X and Tony Horton make these claims and stand behind them? Here are the specifics on how the P90X workout exactly works.

Muscle Confusion

The muscle confusion principle is the key to P90X and reshaping your body. Tony Horton developed this workout technique so that your body was always being challenged during every workout. This is effective for losing weight and getting toned because your body never gets used to the exercises and always has to put forth effort to get the workout done. Your muscles are constantly confused, which means that they are going to be burning fat and calories like crazy. This accelerates a person’s results since your body is never going to plateau. You can continue to lose weight and develop muscle throughout the whole 90 days and beyond and not have to worry about your body plateauing and your exercise efforts are never wasted.

Diversityp90x male

With the P90X workout, you get 12 different workouts that are done on a set out schedule depending on what level you are starting at. P90X easily gets rid of the boredom of exercising, as you could be doing yoga one day and extreme cardio and plyometrics the next day. Most people who start an exercise program get bored after a few months because it’s all the same exercises and workouts. P90X offers a diverse offering of 12 different workouts that will definitely keep you from being bored during the program.

Efficient

There is no wasted time during your P90X workouts. Every exercise in every one of the 12 workouts that you do are specifically done for fat burning and strength building reasons. With some workouts you may have wasted exercises that may do nothing for your body. With P90X you have different levels of difficulty which means you are always getting an efficient workout no matter if you are a beginner or a seasoned pro. You get at least an hour of constant sweating and fat burning with little rest during the workouts. No one wants to waste time when they are working out. People have busy lives and need a workout that is efficient and will utilize every minute of the workout to losing weight or getting toned. That is exactly what P90X does.

p90x313 femaleTony Horton’s P90X is not a miracle cure or anything like that. It is a well-developed workout program that takes effort and time on a person’s behalf to lose weight and get the toned body that they want. P90X will not work if you do not commit fully to the program. The P90X workout uses muscle confusion as well as exercise diversity to help people lose weight and get the toned body they want. A person has to put in the efforts for the program to be a success.

Article Source: http://www.articlesbase.com/health-articles/how-does-p90x-work-1154348.html

About the Author:  Tiffany Brunskole is a writer for Surfer Body Fitness, an Online retailer who specializes in workout products and supplies from Beachbody fitness such as P90X. P90X can help you burn more calories and achieve weight loss faster.

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Exercise-and-Nutrition

Author: C. Small

Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way using the right equipment; and get lasting results.

Eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight.  And, getting and staying in shape will help prevent potentially life threatening diseases.

Start With Good Nutritionnutrition_fruit_header

Good nutrition is essential for you and your family’s overall well-being.  Start making small changes in your diet and before you know it, you’ll be on the road to a healthier family with long lives ahead of you.

Get Your Weight In Check

We can show you how to manage your lifestyle to better manage your weight, reduce your risk for heart attack and other serious diseases or conditions.

swimming Exercise & Fitness

Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help      your heart and improve your fitness.  Whether it is included in a structured exercise program   or  just part of your daily routine, all physical activity adds up to a healthier you.

A Healthy Lifestyle Begins on Day 1

The American Heart Association is working to raise public awareness about the serious threat0109family_kids_fitness posed by childhood obesity.  Learn more about the various ways you can become involved in improving children’s health.  Baby fat may look cute on new borns and toddlers, but it can signal the beginning of lifelong health problems.

REMEMBER you hold the key to a healthier you.  So start today; learn the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.  Be the example for your family! Start your journey today with Yummy Healthy Tummy – Kids Healthy Eating Guide or Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet now.

About the Author: C. Small is the Owner/Manager of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. Our desire is to educate you on the dangers of obesity and help you achieve a healthy lifestyle by combining the right exercises with good nutrition, so you can lose weight and especially lose fat to feel, look, and be healthier.


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FINE PRINT
This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small.  For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog may not be my own, but I agree with them.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

The Importance of Strength Training and Speed

Author: David Hornestrength_training2

Strength training is required to help develop a “base” from which an athlete can build upon and become faster. Strength is required before power training and it helps to lay the foundation for overall body conditioning. I have found that strength is the single most dominant factor in predicting and also improving speed. It is not the only factor but it is definitely the main one that can bring about the most significant results.

If you have not performed a regular strength training program before then you need to participate in a general total body program as this will lay the foundation for a more advanced speed program. This article assumes that you have already been involved in a strength training program and are ready to expand into the specifics of training for blazing speed.

There are various types of strength which will help you to understand how to specifically train for your sport of tennis.

Strength-endurance refers to the athlete being able to exert strength over and over many times. If an athlete lacks the ability to continually exert this strength then they will become slower in reacting to a certain situation. The best way to work on strength endurance is by performing circuit training.

Maximum strength refers to being able to exert the maximum force possible in a single contraction or movement. It is this type of strength that plays a significant role in developing that “explosive” component of speed. An athlete can work on this maximum strength by conducting a strength training program.

plyometricsElastic strength is a third type which refers to the athlete having the ability to overcome a significant force or resistance with a fast contraction. How does this relate to speed? Well, think about how soccer has become more physical or football with the known amount of sheer strength required to push away from a defender. This can help the athlete to become faster in their response to a situation and get a jump on their opponent. This contributes to an athlete being fast and responsive to a certain situation. An athlete can work on developing elastic strength by working with medicine ball, performing various weight training exercises and a series of plyometric exercises.

Precautions for strength training include conducting a complete “needs analysis” for each individual, avoiding excessive loads on the body, avoiding over training (leads to overuse injuries)and avoiding training errors and using poor technique. Be sure to follow all guidelines and train with a partner if possible (for motivation and for spotting)

Principles of Training include the following: Frequency is how often you workout, intensity is how hard you work out or the effort you put into your work. This is expressed as a percentage of 1RM (maximum repetition). Time is how long you work out for(e.g. 45 minutes).Progression refers to a gradual increase in repetitions, sets, or resistance that allows for adaptational changes. Specificity is about training the body part or system specific to those used in your sport.

If you have access to a gym facility then you can develop a strength training program utilizing the equipment available. For those coaches or athletes who do not have access to a gym, you can design a program using a combination of the exercises included using an athlete’s own body weight for resistance.

Make sure that you include a variety of exercises that cover the lower body, the core and the upper body. Neglecting one area can create imbalances that will likely lead to injury.

How Do We Get Stronger? We get stronger by continually overloading the muscle and forcing it to grow stronger in order to cope with this increased load. When you hear coaches talking about a “maintenance phase” during their competitive season then they are often referring to maintaining the load placed upon the muscles. Whereas as during the pre-season the athletes were constantly striving to increase the loads placed on the muscles.

There are several methods when it comes to basic strength training. These include free weights such as barbells and dumbbells which are common in gyms and homes, using fixed machines such as universal machines, using your own body weight for resistance such as performing push-ups and squats, partner assisted exercises where your partner is the resistance, various forms of circuit training which involves performing a series of pre-defined exercises in rapid succession.

These are methods used for general strength training especially when the athlete lacks the appropriate resources. Our strength training exercises are more specific and cover a variety of methods but all aim to train specifically for the demands of tennis.

Many tennis players have to travel and this is where having the option to perform exercises using your own bodytennis player weight can come in handy if this is your only option for strength training.

Repetitions – When conducting your initial strength training program for overall body conditioning and preparation for more advanced exercises I want you to work in the 10-12 repetition range. This allows you to develop muscle size and endurance but most of all it doesn’t place too much stress on your body which would likely lead to injury. You should be pushing out that last repetition, if not then increase the weight.

Once you have completed at least six months of a general weight training program then you can move onto the specifics that will really help you to become faster.

To achieve maximal results and adaptations you will want to train in the repetition range of 6-8 repetitions. This will help to achieve maximum strength and muscle growth. Every two to three weeks I want you to include a heavy day in your training which will consist of performing the same exercises but now in the 4-6 repetition range. It is important to perform these fewer repetitions with exercises that you have been doing for a while. This is a gradual progression. These heavy days will really help to overload and stimulate the muscles.

Sets – During your initial general strength training program I want you to perform 3 sets. The goal should be to push out 10-12 repetitions in each of these three sets. Remember that the main goal of a general strength training program is to prepare the body for the more strenuous activities placed upon it in the power and advanced training programs. If you have already been involved in a strength training program then you need to move on to a more intensive strength training program of 3 to 5 sets per exercise (include super sets into your programs)

Rest periods – During your general conditioning phase you will want to only rest for 1-2 minutes between sets.

When you have moved on to the more intensive program you will need to increase your rest periods to at least two to three minutes (due to using heavier weights and performing fewer repetitions). Anything less when maxing out will not allow you to fully recover in order to perform the next set for maximal gains. This increased rest period will allow the muscles to sufficiently replenish their ATP and creatine phosphate stores which will allow you to get better results on your next set.

Many power athletes will require rest periods of greater than 3-5 minutes. This is more specific but I am sure that you will have time restraints with your sessions.

Strength Training Program for Novice Lifters includes using a lighter weight, more repetitions, goal of becoming accustomed to strength training, fewer sets, divide into two sessions (upper body and lower body), conduct each session twice per week = 4 total sessions

Strength Training Program for Advanced and Experienced Lifters includes heavier weight, fewer repetitions, goal is to increase strength, more sets, three distinct sessions allowing for more emphasis on a specific muscle group, minimum of 72 hours rest between same muscles group work out, push out last few repetitions, increase weight if they are too easy!Introduce super sets, complete one heavy training session every three weeks, increase rest period between sets.

With frequency you should try to aim for at least three sessions per week with a minimum of two sessions.

Choice of exercises: To maintain motivation and prevent boredom change the exercises every 4-6 weeks. Refer to the article “Need New Strength Training Exercises to Add Variety to Your Programs?

The choice of exercises may be determined by the equipment available to you. If you have access a gym then they should have all of the required equipment. If not, then choose some of the body-resistance exercises or stability ball exercises.

Include a super-setting program for a 6 week period. Super-setting is where you complete a set with one muscles group and then immediately perform a set with another muscle group. For example: complete one set of dumbbell curls for the biceps and then complete one set of triceps extensions for the opposing triceps.

I strongly believe in keeping the repetition range between 6-8 as anything higher is not “overloading” the muscles. Every 2-3 weeks I want you to include one session of maximum lifting where your repetition range is between 4-6 repetitions. This will help to stimulate the muscles.

Always use a spotter and seek the assistance of a trainer to help you with technique. Remember that this is a general strength training program and change exercises every 4 – 6 weeks for variety and to stimulate muscles. Perform the general program for at least 6 months and allow for 48 to 72 hours rest between workouts. Start with a light weight and then progress to heavier weights and aim for a designated number of repetitions.

Include the following strength and power training exercises in your program for advanced players: BB and DB squats, squat3Snatch Squat, Power Cleans, Bench Press, Hack Squats, Leg Sled.

Characteristics of Strength Training Programs
Hypertrophy involves concentric and eccentric exercises, multiple sets for each muscle group (greater than 3 sets, short rest periods (less than 2 minutes, repetition range of 6-12, include super setting (same or opposing muscle groups), use a variety of exercises per muscle group, focus on muscle being trained and start with the larger muscle groups first.

Power involves multi-joint exercises (power cleans, multiple sets (greater than 4), longer rest periods greater than two minutes (need longer rest periods before next set), repetition range less than 6 per set, very high intensity (maximal effort), choose power exercises specific to the movements used in tennis, perform power exercises early on in a session (work assisting muscle groups second), power is similar to strength but you are adding the time factor, plyo-metrics are exercises where the muscle is contracted eccentrically and then immediately concentrically. Stretch shortening cycle.

Muscular Endurance involves tennis specific exercises, fewer sets (3 or less), moderate rest periods (2-3 minutes between sets), repetition range of 12-18, lower intensity (allows for more repetitions), lighter weights used for more repetitions,

Remember that these are directed towards become a faster athlete. Strength and Power is what is needed for speed. Be aware of your own current fitness status and design a program that suits your needs based on the above principles.

Article Source: http://www.articlesbase.com/sports-and-fitness-articles/the-importance-of-strength-training-and-speed-295204.html

About the AuthorDavid Horne is a former professional tennis player who has created several online sports web sites including Sports eBooks .You can also visit the global web site for Tennis Coaching at Global Sports Coaching

Total Gym 1800 Club
P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
Insanity: The Ultimate Cardio Workout and Fitness DVD Program

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid a small amount. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not always be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Let’s Get Started towards a Better You, Part 1

Author:  C. Smallat home

Isn’t it time you did something about the way you look and feel?  Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Have you ever thought about doing something to boost your energy-level, mental acuity and self-esteem?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way with the right equipment, for lasting results.  Learn how eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight; and how getting and staying in shape will help prevent potentially life threatening diseases.

Are you ready?  Let’s go.  First, check with your doctor to ensure that you can safely exercise without restrictions.  Once you get the green light, you must make the personal decision to begin an exercise plan and commit to making it a priority in your life.  It’s also important to have a support team especially when you’re just starting a workout program.  Your team can help you stay on track by providing guidance and motivation.  Keep in mind however, that you did not get the way you are overnight.  It’s going to take time to develop new habits, so stay positive.  If you “fall off the wagon” get back up and start again right away.

You might also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.  A personal trainer can help you set your fitness goals and design a workout program specifically for you.  Don’t forget that there is no right or wrong way to stay active.  Just make sure that your goal(s) is/are realistic and measurable in a way that you will see your progress.  For example if your starting point for crunches is 1 on Day 1, you may set a goal to increase your reps to 10 by Day 8.

Now let’s get started.  Find something that works for you whether it’s biking to work, walking after a meal, joining a sports league, exercising while watching TV, or training for a marathon.  Life provides many opportunities to be active – we just have to recognize them.

I know that in trying to balance school, jobs, relationships and all of the other demands of your daily life, physical health is often the last item on your agenda.  However, if you make physical fitness and healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life; and, with more energy you might find that you can do a little bit more each day, such as spending more time with your family or that special someone.

REMEMBER you hold the key to a healthier you.  So start today.  Learn the steps, that is the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.

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P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
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SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts (Blue, Heavy)
Insanity: The Ultimate Cardio Workout and Fitness DVD Program

Low-impact Exercises are Fun and Healthy

Author: Raymond Leepilates

Not everyone is made for high-level exercising. But you can become fit without bouncing around in a leotard, battering your joints. Forget all the huffing, puffing, lugging, lifting, and straining. Movement therapy is a gentle – yet effective – group of sports that include yoga, tai chi, and Pilates. Just don’t be fooled by their mild manner. These activities can whip you into shape without breaking a sweat.

All three have ancient Eastern roots and are merely different interpretations of the same principle: keeping your body and mind in harmony naturally leads to better health.

It wasn’t until recently that modern science confirmed the many physical benefits of yoga, tai chi, and Pilates. With them, you can improve your balance, flexibility, and strength – no matter what your age, weight, or fitness level.

No Pain – but great gain

Yoga, tai chi, and Pilates are gentle enough for anyone to try. If you consider yourself in bad health or disabled in some way, you’re a perfect candidate for these movement therapies. You can ease into the programs slowly and set your own pace. It’s easy to stick with them and you’ll see improvement quickly.

Here are just some of the benefits you will get from these soothing approaches to fitness.

• When you were a child, tripping and falling meant just another minor scrape. But as you get older, taking a tumble can have serious and crippling effects. If your sense of balance is as bad as Humpty Dumpty’s,these are the safest forms of exercise for you.

Just like the trick to growing tomatoes is to keep the main stalk strong, the trick to great balance is to keep your core muscles strong. The bands of muscle in your abdomen, lower back, and buttocks are the center of strength and control for the rest of your body.

All three examples of movement therapy are relatively stationary,but because they strengthen your core muscles, your balance will improve quickly – preventing falls – and you’ll develop greater flexibility and strength. Soon you will be moving with confidence again.

• Tai chi and yoga are especially recommended for people with arthritis.Gentle yoga can improve arthritis in your hands, for example, and tai chi’s precise, flowing movements help keep your joints limber, relieve your pain, and keep you active.

• The dance-like stretches, poses, and maneuvers within each of these movement therapies will gently strengthen and tone your body. Pilates is especially good as a strength-training workout.

• Add yoga or Pilates to your exercise regimen if you need to improve your heart health.

• In today’s hectic world, it may be hard to squeeze an extra 30 minutes of exercise into your schedule – at least without feeling even more stress. The beautiful thing about movement therapy is that it combines stress relief with exercise, so you kill two birds with one stone.

All the activities – tai chi, yoga, and Pilates – are done slowly, with intense focus on proper breathing and posture. They all relax your body and calm your mind.

As you can see, you can boost your overall health with these joyful, health-giving movements.

Things to know before you give it a go

Just to be safe, make sure that you take these precautions before starting any new exercise program.

• Get your doctor’s approval on your fitness plan, especially if you’ve badly injured your back, neck, knees,or shoulders in the past.

• The stretches, poses, and movements of these therapies should not hurt. If you feel pain, stop and check your technique before continuing.

• Pilates is the most intense of the three exercise forms. You may want to try one of the less strenuous programs first if you are out of shape.

• Be forewarned, you might get addicted to these calming sports.

Article Source: http://www.articlesbase.com/fitness-articles/lowimpact-exercises-are-fun-and-healthy-206348.html

Insanity: The Ultimate Cardio Workout and Fitness DVD Program
P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner

A 3day Workout Routine for the Beginner

Author: Jeff Andersonworkout-routine_1000189

Most people put off making their first visit to the gym thinking that a  workout routine  is a commitment that would be too difficult to squeeze into their already busy—or lazy—schedule. One thing that many of those people don’t realize is that an exercise routine need not eat up one’s schedule. In fact, a 3day workout routine is all that is needed for one to maintain a healthy lifestyle. And if that still sounds too much, let me ease your troubled mind by saying that ” 3day workout routine ” means only an hour and a half at most per day.

There are as many variations to a 3day workout routine as there are fitness goals and body types and medical histories. You can use the following or tweak it depending on your fitness goal:

Work out on Mondays, Wednesdays, and Fridays, and then take the weekends off. If you’re the type of person who hates being around sweaty people—even when you’re sweating yourself—or would not rather not stand around waiting for available equipment, go for an outdoor activity like swimming, running, or biking. For best results, do a different activity per day, making sure that each targets a different muscle group. This way, you get full-body toning out of your  3day workout routine . I would advise this to people who have trouble sticking to a routine because of boredom or loss of interest.

At the gym, you can work out all muscle groups on each session. Beginners can start with one set of 15 reps for each exercise, then gradually move it up to three sets towards the end of the first month. Start each session with 10 minutes of low-intensity cardio to warm up, followed by your upper, middle, lower body workout routine. For best results, finish off with another 20 to 30 minutes of your favorite cardio. As you already know, all this rounds up to an hour and a half at most.

One other thing that most people don’t realize is that their schedule is not really as busy as they might think–at least not too busy that it’s impossible to squeeze in an hour and a half of exercise three days a week. With the myriad variations of workout routines schedules out there, and with the proper guidance, you should be able to find one that’s right for you. In fact, even daily workout schedules can fit into a busy lifestyle given the proper time management. For an impossibly hectic schedule, one can even find ways to workout at home and save on travel time to the gym. So you see, there is really no excuse for putting off having an exercise routine. After all, a fit and healthy lifestyle means more energy and a longer life with which to do and enjoy all the things you want.

Getting Back in Shape: 32 Workout Programs for Lifelong Fitness

Determining Your Fitness Level

Author: Steven Stratton1492fitness

You made your resolution to get in shape, you have even found an exercise program that you like, but where exactly do you start? One of the first things that you should do is to find out what your current fitness level is. This is important, because you want to make sure that you increase at a healthy rate to prevent injury. There are several ways to test your fitness level.

Upper Body Strength
A great way to test upper body strength is by using the push-up. Men should use the traditional military style push-up, while women can use the bent-knee position. To perform the test, do as many push-ups as you can, and count them as you are going. The average number of push-ups is listed below:
WomenMen
Age 20-29: 17-33Age 20-29: 35-44
Age 30-39: 12-24Age 30-39: 24-34
Age 40-49: 8-19Age 40-49: 20-29
Age 50-59: 6-14Age 50-59: 15-24
Age 60+:   3-4    Age 60+:   10-19

Aerobic Activity
A great way to test your aerobic fitness level is the 12 minute test. To perform this test, warm up properly then cover as much distance as you can in 12 minutes. You may walk, run, or jog. When your 12 minutes are up, record your distance. Below are the average results for the number of miles covered:
WomenMen
Age 20-29: 1.33Age 20-29: 1.54
Age 30-39: 1.27Age 30-39: 1.49
Age 40-49: 1.21Age 40-49: 1.42
Age 50-59: 1.13Age 50-59: 1.33
Age 60+:   1.07Age 60+:   1.24

There are several other tests to check your fitness level, some of which can be performed by a trainer or physician. If your numbers are below the averages above, set your goal to the average and work towards that. When you have reached that goal, move to a higher one. Goal setting is so important when making that decision to get into shape, you do not want to make unrealistic goals, but you also want to make sure that the goals you are setting are will challenge you. Once you achieve the goal that you set, you feel incredible. Then comes the choice to set another goal or try to maintain the current level of fitness that you just achieved. Another way to help you determine your fitness goals is to find out what your body fat percentage is. You can do this a couple ways, you can go to the gym or a physician and get your body fat measured by a personal trainer or a doctor, or you can buy a body fat measure with a fat measurement guide. Body Fat measurers are simple to use and pretty accurate, and you can check your progress anytime you want. Seeing progress is so important, because it helps to motivate you to conquer your goals. Another reason why body fat measurers are great is because not everyone is trying to lose weight. If you are trying to pack on more muscle, you might not see a difference on a scale, in fact you might actually gain weight, but having a body fat monitor will you help you see that you are decreasing your body fat.

Getting Back in Shape: 32 Workout Programs for Lifelong Fitness

The Insanity Workout With Shaun T

Author: Steven Strattonextreme workout

Shaun T’s new workout has been highly anticipated for quite some time now, and it has finally arrived! Insanity with Shaun T will definitely be the workout that will change people’s lives. The Insanity workout will help you conquer the battle in your mind, so you can maximize your results and push your body to reach fitness levels you never thought possible for yourself.

Who is Shaun T?

So why should you care about Shaun T’s Insanity Workout? The answer to that is, because Shaun T knows what he is doing. He started off getting his BS in Sports Science and a minor in Theater/Dance at Rowan University. Since then he has made quite a name for himself in Hollywood, being on several television shows and movies. He has worked with Mariah Carey, Aaron and Nick Carter, and Elephant Man. He has worked for companies like Nike, Boost athletic shoes, and the Los Angeles Lakers. Shaun T has been widely known for his choreographing and dance moves. It was his dancing that helped him make his first workout programs, Hip Hop Abs and Rockin Body, which focused on dancing for a cardiovascular workout. Hip Hop Abs quickly became one of the most successful in-home workout programs out there.

What is up with the Insanity Workout?

Even though Hip Hop Abs and Rockin Body were incredible workouts, the Insanity workout is focused on a life changing experience. Insanity is more structured and is a 60-day workout plan. Shaun T’s Insanity has been built for achieving strength, stamina and cardio success. If you really want to find out how much you can push yourself, the Insanity workout will help you dig deeper than you ever have before.

The great part about this Insanity workout is that it works! The whole philosophy behind Insanity with Shaun T is called, MAX Interval Training. Olympians and professional athletes around all sports, use Max Interval training to help get their bodies into shape. After 60 days, the results you will experience will be mind blowing, and you will be in the best shape of your life. Max Interval training will make you do long burst of cardio training and short spans of rest, instead of traditional interval training, which has you perform short burst of energy and longer periods of rest.

What Comes With The Insanity Workout?

The Insanity workout makes sure that you are taken care of. It comes with 13 DVD’s that are systematically planned out for you to achieve maximum results. Insanity also comes with a fitness guide and diary so you can track your progress, a nutrition guide so you can plan your meals and make sure you have the energy you need to perform the workouts, and a workout calendar, so can easily track where you are in the program. It is important to read through everything before you begin, so you can make a game plan. Insanity with Shaun T is not for everyone; it is an “EXTREME” workout program, which will kick you butt. So make sure you consult your doctor before deciding to do this workout.

Insanity: The Ultimate Cardio Workout and Fitness DVD Program

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Why Riding A Bike Shouldn’T Be Painful

Author: John Philipjake-gyllenhaal-austin-nicholas-biking

Often times middle-age people avoid riding a bicycle because they claim that it hurts to ride. While this may be the case for some people because of health issues, for healthy individuals, riding a bike should not be painful. If you find cycling painful, it’s quite likely that you are riding a bicycle that is the wrong size for you.

The most common types of pain that are often associated with cycling include back pain and knee pain. For those suffering from back pain, improving posture is one of the best things that you can do to alleviate the pain. Your back should be properly arched in order to make pedaling easier and allow for some flexibility when going over bumps. Some people feel that modifying their bike in order to make the handlebars higher is the solution, but this does not actually work well. It may allow you to sit upright, but bumps in the road will cause the vertebrae to hit one another, causing back pain. High handlebars also make it hard to ride any faster than a fast walking speed. Study proper posture and consult a professional if it becomes a problem for you and you should be able to ride without back pain.

Often rider complains about knee pain as well, but there are things that can be done to alleviate knee pain. One of the best ways to stop knee pain is by using the correct gear for the terrain and slope or the road. Also, the saddle height can make a large impact on a rider’s comfort level and will help to eliminate knee pain. If the saddle is too low, the knees are bent most of the time, causing pain. Often riders feel that they need to put the seat quite low, simply because they do not know how to properly mount the bike.

How Cycling Can Improve Fitness

Author: John Philipcycling x 2

With so many different machines out there in the gyms across the country, many people tend to forget about the easiest, cheapest, and the best way to get into shape. A cycle exercise, such as riding your bike, is a great fitness routine to get into. Health should be the number one priority for people because there is nothing more important. The healthier you are the more you will get out of life in the end.

One of the most obvious benefits to cycle exercising is that of getting out into the world and enjoying the scenery while getting all of that fresh air. Breathing that clean air is another thing that is excellent for your health. Instead of staring at the same four walls at the gym and smelling all of that stale sweat, you could be watching the blue skies and getting all of the fresh air you could ever want.

Another reason why this type of exercising is so beneficial is because it is low impact. Those who have a little trouble with their joints will enjoy this exercise, as the motion of the exercise of cycling does not stress the joints too much. You will be able to exercise for a much longer period of time this way. Those trying to get their joints back to tip top health after joint surgery find cycle exercises to be a great rehabilitation path.

There are also many cardiovascular benefits that come with cycle exercising. By increasing your fitness level, you will lower your risk of arteriosclerosis and heart attacks. Also, this sort of fitness routine will help you drop those unwanted pounds you have wanted to shed for some time now. And since those who are in need of dropping a few pounds may not be used to working out, cycle exercise is wonderful because it provides a slow warm up. You can easily start slow and then gradually increase your speed and resistance as time moves on.

Variety is the spice of exercise. It is very easy to end up bored and tired of the same old exercise routine day after day. No matter how important fitness is to your health, you can easily lose interest in the entire thing should you become bored. With cycle exercising you can switch your scenery whenever you like which means you never have to be bored with your exercise routine again. The more interesting you can make your workout the more you will enjoy the overall experience and the more you will stick with it.

So if you have not already gave cycle exercising a try for yourself then there is no better time than now. When it comes to your health, it is important to take action and stick with it. Even though it may be hard to get into a routine in the beginning, just hang in there. It will eventually become second nature and you will actually feel out of sorts if you miss a day of cycle exercise.