Fitness 19

Back in 2003 two people who have been in the fitness field for years decided to start a gym where they felt gyms were lacking in some areas. The name of their gym is Fitness 19. Fitness 19 offers gym members some of the highest quality gym equipment there is out there today. Some of the equipment Fitness 19 offers helps enhance the individual's strength training, cardio, and weight development. If you are looking for a Fitness 19 gym near you, all you have to do is simply go to their website and type in your zip code in the small tool bar located at the far left of the page. If that doesn't work you can go to their website and look at their contact page. On their contact page you will find a phone number to reach a customer representative for the area you are living in. The Fitness 19 hours of working out, are very accommodating. They have a payment plan unlike most gyms many attend. Most gyms require the member to pay a fee upfront for a long term. However, the Fitness 19 hours of working out require you to pay as you go so you are not wasting your money on hours you are not actually working out. Also, the Fitness 19 hours of fun you will be having are not just for you to enjoy a nice work out, but also for your children to be occupied in one of the children's rooms. The children's rooms are very secure and safe, not to mention the children can meet other children to interact with and occupy their time as you are working out and doing something for you.

The gym also offers personal training packages which are ideal for any member whom wishes to join. Everyone has different problem areas, some cannot seem to lose their belly bulge, and others cannot seem to tone their calf muscles. Everyone has those areas which after a while of working out seems to stay in a rut. However, if you were to get a personal trainer they can help target those problem areas and you will see drastic changes in no time.

Fitness

Another great feature the gym offers, is the fact that there sales team employees are not paid on a commission based salary. They are paid an hourly wage. I think that is one of the most refreshing features a company can offer, because when people are being paid based on commission they hound you and pressure you into either leaving the facility all together, or purchasing some dumb item that you regret, which later on down the road you will actually more than likely try to avoid all together.

Fitness 19

You can definitely tell that the owners of this company did their research and tried to fix the problem areas that many gym members in the past had issues with. They have already stuck around since 2003, when the economy belly flopped, and I'm sure they will stick it out for many more years to come.

Fitness 19

You can view the original article here: Fitness 19.

If you would like to read ongoing updates and news about Fitness 19, you can see that here: Fitness 19 News.

How to Determine Your Fitness Level

If you haven't been exercising regularly, it's useful to determine your current level of health and fitness before you take off running (or walking). If you are under 35 and have no health problems that might interfere, you can begin an exercise program this minute. However, if you are over 35, have health problems, or have been sedentary for years, check in with your physician before beginning an exercise program. Your doctor will first applaud your new resolution. Then after you take a bow, he or she might want to perform a few tests, such as a blood-pressure check, and discuss any limitations you might have. After you've got the go-ahead, you can do some tests of your own to pinpoint where you need to focus your fitness efforts.

Determining Your Fitness Level

Fitness

These are the four basic components you need to evaluate to determine your fitness level:

How to Determine Your Fitness Level

Cardiovascular (aerobic) fitness How effectively do your heart and lungs deliver blood and oxygen throughout your body? Do you have the stamina to do the activities you enjoy?

Muscle strength How strong are your muscles? How well will they protect your joints and bones and let you perform daily tasks as you age?

Flexibility How flexible are you? The range of motion of your joints decreases as you age, or when you become sedentary, and this eventually can limit everyday abilities such as bending or reaching. A regular stretching program can keep your muscles loose and your joints flexible.

Body composition What percentage of your weight is fat? Do you carry too much body fat compared to lean tissue? Does the amount of body fat interfere with your health, activities, or quality of life?

Fitness testing is useful both before beginning your personal exercise program and to evaluate your progress. When you see that you are inching closer to your fitness goals, you stay motivated. Repeat your fitness tests every two to three months to track fitness gains and increase your motivation.

Fitness Testing Information Online

There are tests that you can do in the privacy of your own home to evaluate these four elements of fitness. However, be aware that your results are only general indications of your fitness level. You might not be doing the test exactly right, or there might be errors in the calculation of results. Also, the online test might not take into account other variables, such as whether you're exercising with asthma, rehabilitating from a back injury, or doing physical work in your daily life. So, use the fitness tests, but take them as indicators, not gospel.

How to Determine Your Fitness Level

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Fitness, The Bible, And the Temple of the Holy Spirit

In the first Fit For Jesus article, I mentioned the following scripture:

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your body."

Fitness

1 Corinthians 6: 19-20

Fitness, The Bible, And the Temple of the Holy Spirit

This is only the beginning, but what a clear beginning it is! Our body is the literal, physical temple of the Holy Spirit. By taking care of our bodies, we are taking care of our wonderful Holy Spirit's temple. Our body is a gift from the Lord, and we should all, in a simple act of thankfulness and love, take care of our body and the temple of the Holy Spirit.

Are we required to? Technically, no. Salvation through Jesus Christ is a gift of God's grace. Our salvation does not depend on our actions, but don't you want to give something back to our gracious Heavenly Father, who gave His Son for us?

(In the coming weeks, we will get into a lot of detail about how, while our actions here on earth have NOTHING to do with "deserving" salvation, our actions here on earth - including your levels of health and fitness - potentially have MUCH to do with our reward in heaven!)

Here is more scripture:

Jesus answered them, "Destroy this temple, and I will raise it again in three days."The Jews replied, "It has taken forty-six years to build this temple, and you are going to raise it in three days?" But the temple he had spoken of was his body.

John 2: 19-21

Jesus states that His body is a temple. I know when I first came across this scripture, my gut response was, "Yeah, but that is Jesus. I can't compare myself to Him and call my body a temple!"

It almost seems uncomfortable to compare ourselves to Jesus, doesn't it? Yet, in the Bible, it clearly states that we are "made new in Christ", and through the Holy Spirit "conformed to the likeness of His Son." Yes, we are conformed into the likeness of His character and His righteousness and holiness, but Jesus was also very human.

Jesus was exceptionally clear: His human body was a temple!
In him the whole building is joined together and rises to become a holy temple in the Lord. And in Him you too are being built together to become a dwelling in which God lives by his Spirit.

Ephesians 2:21-22

This really seals the point, doesn't it? We are, both individually and collectively, becoming a "dwelling in which GOD lives by His Spirit!".

I think we can all agree that the Bible is conclusive: our body is the temple of the Holy Spirit. In the Old Testament, a tremendous amount of resources, including time, talent, attention, and money were devoted to the building of God's temple. The temple of the Holy Spirit - our body - should be no different!

Pray today for the Lord's strength to help you build a temple worthy of the Holy Spirit. Ask for strength to choose the right foods, the desire to plan your meals, the shift in priorities to create time to exercise. Start with the clear scripture, and ask the Holy Spirit to speak to you in more detail about His desire for you!

Fitness, The Bible, And the Temple of the Holy Spirit

With 14 years of experience in the fitness industry, Jeremy Nelms is the creator of Fit For Jesus! FitForJesus.com brings together people from around the world to support each other, lose weight and get in great shape at http://www.FitForJesus.com With a rapidly growing Christian social network, you can receive nutrition tips, exercise techniques, recipes, and massive amounts of support. Learn more about making your health and fitness efforts reap eternal rewards at Fit For Jesus today!

Fitness, Hygiene, and Diet For a Long-Haul Trucker

Based on its research, the Transportation Research Board (TRB) says that obesity in trucking is rampant. In response to the research, the Associated Press notes that many truckers do not wear seat belts because their stomachs get in the way, about one in four have sleep apnea, and half of all truckers smoke, compared to about one-fifth of all Americans. All of these are risk factors for high blood pressure, heart disease, and diabetes. According to a study by the Federal Motor Carrier Safety Administration, 75% of truckers are overweight, and 25% are obese. Clearly, trucking poses a challenge for a healthy lifestyle. Dr. Martin Moore-Ede, a Toronto researcher, claims that truck drivers live ten to fifteen years less than the average North American male, who lives to 76.

The concern for lack of health and fitness among truckers even spawned a reality show on CMT called Trick my Trucker, where the driver gets a makeover and a guide for healthy living. Outside of landing on a reality show, is there anything a trucker can do to battle against a lifestyle that is not conducive to healthy living?

Fitness

Trucking does not compare to a normal job. A long-haul trucker does not have the option of hitting Gold's Gym after work every day, and few appear to have taken the advice of Chuck Norris with the purchase of a Total Gym. While there are a handful of drivers who pay attention to their health, the majority are among the unhealthiest eaters on the planet.

Fitness, Hygiene, and Diet For a Long-Haul Trucker

There are many reasons for lack of healthy habits on the road. For a National driver, spending three to six weeks living in a truck simply has a way of chipping away resolve. After working 14 hours, it is often difficult to muster the motivation to prepare a healthy meal. Fatigue and stress can highlight the appeal of comfort food in a restaurant. After veering off the path of healthy eating on the road, I can attest to the difficulty of getting back on track. Boredom and loneliness are the perfect scapegoats for an unhealthy meal or snack.

While it may not be possible to regularly get a gym-quality workout on the road, many drivers are taking a creative approach to avoid the dreaded "trucker's physique". A Wisconsin driver decided to start a walking routine. Instead of waiting around for his truck to be unloaded, he walked a mile or so into the nearest town. He also advises to park at the back of a truck stop. This forces additional walking in the course of a normal day. Another driver I met stored a fold-up bicycle in his truck. Not only did it give him an enjoyable way to stay fit, it provided added mobility during down time. It obviously worked for him, as he was lean and muscular.

The only limit to finding ways to stay fit on the road is the driver's creativity. I have seen a driver skipping rope at a truck stop, and another pumping iron on a weight bench beside his truck. I even found a contraption on the Internet called a "Truck Gym". A metal frame screws into the floor behind the driver's seat, and a series of resistance bands and adjustable rods, supposedly, affords a total-body workout without getting out of the driver's seat.

Personally, I carry a set of dumbbells and resistance bands on the road, and I walk as much as I can. I normally prepare my own meals, but I sometimes fall victim to an insatiable craving for the greasy fare of the road. The best advice for any driver is to prepare most meals in the truck, avoid fast foods and buffets, and exercise for at least a few minutes a day. Even Bojangles chicken, my personal weakness, seems a little less appealing when I watch a driver, with belly fat hanging almost to his knees, waddle toward the truck stop after having parked as close to the buffet as humanly possible.

Personal hygiene is another issue that proves challenging for some drivers. While there are those who swear they shower daily, I find it impractical to attempt a daily shower on the road. While it is theoretically possible, the sacrifice of sleep time would seem to outweigh the positives. My personal goal is to get a "real" shower every other day while doing a quick wipe-down with baby-wipes on subsequent days. For me, this is a more practical goal that I am usually able to attain.

The major truck stop chains are usually good about providing clean shower facilities. With the purchase of fuel, the driver gets a free shower. Among the nicest shower facilities I have encountered is at the Bosselman Travel Center in Grand Island, Nebraska. They are always immaculately clean, and they are almost large enough for a three-on-three basketball game. As an added touch, the staff leaves a pair of Hershey's kisses for the driver.

On the opposite end of the spectrum, I have encountered shower facilities that reflected a lower standard of work ethics. The most disgusting shower I ever saw was at an independent truck stop in Winnie, Texas. Used towels lay askew, and I would have bet that the shower's last cleaning occurred during the Bill Clinton administration. I asked for my money back, and took a baby-wipe bath in the truck.

I have seen many drivers who neglect oral hygiene. It never ceases to amaze me that while all major trucking companies offer dental plans, I see so many with missing or disgusting teeth. I admit that it can be a challenge for a driver to keep a medical or dental appointment, but I would take some time off work, or even quit the company, before I'd let my teeth rot and fall out. I believe the majority of truckers care about personal hygiene, but some lend credence to the negative Hollywood stereotype.

A personal source of amusement to me is when I see a male driver flirting with a waitress or cashier at a truck stop while he is dirty, emanating a foul odor, his teeth (if he has them) are stained with coffee and nicotine, and his butt crack is peeking above the back of his greasy Levi's. Still, he thinks he is God's gift to women. As one driver puts it, "People, in general, are either nasty or clean. Their occupation has little to do with it."

I tend to agree.

Fitness, Hygiene, and Diet For a Long-Haul Trucker

Rick Huffman is a National long-haul driver who spent 20 years in the broadcasting industry before becoming a trucker. He describes the career change as, "...the best decision I ever made on one day, and the worst one I ever made on the next."

rickhu45@yahoo.com
http://lifeofanamericantrucker.blogspot.com
http://www.google.com/profiles/rickhu45

5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

Fitness

* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

5 Components of Physical Fitness

* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

* Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

* Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.

* Body composition - the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.

Regularity

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

Progression

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety

Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Recovery

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

5 Components of Physical Fitness

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Fitness Model Workout Principles

If you wish to become a fitness model you need to know how to workout in the right way. Fitness model workouts follow certain principles which you need to follow if you plan to ever have any success in this field. To be a sports model you need to have a perfect body. Having too much fat is destructive. However, having too much muscle is also forbidden since the bulky look is definitely not what magazines are looking for. It's just not considered that attractive.

So, you're looking for the lean, elongated, toned look, and not the bulky look. This is a huge mistake which many model wannabes make: becoming too bulky.

Fitness

In order to get that lean look your workouts need to be comprised of 3 parts:

Fitness Model Workout Principles

1. Cardio - I guess you already knew that, but the how is the important thing. Your cardio workouts need to be targeted to achieve the most fat loss. That's why the best cardio fitness workouts are interval workouts. You're going to be spending enough time at the gym already. Don't waste it on long cardio. Make your workouts short and intensive. This will cut the fat right off and leave you lean all over.

2. Resistance workouts - This is weight training and body weight training. You see I'm not mentioning machines here since they are a big no-no for fitness models. Weight training or body weight training is better than machines for a number of reasons: it gives better results, it is safer, and it is healthier. Again, you need to stand out of the crowd. Fitness model exercises are not done on machines if they can be done with free weights. Remember that.

3. Stretching - Most people don't do stretches but you need to. First of all, being flexible will allow you to compete better. Second, it helps you achieve that elongated look to your muscles. Third, it is very healthy and reduces the risk of injury. Don't neglect this part of the workout. It is crucial.

Now that you know the principles of a good fitness model workout, all you need to do is apply it.

Fitness Model Workout Principles

To read more about how to become a sports cover model, visit this webpage:
Fitness Model Workouts.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about how to attain a model kind of body, click here: Fitness Model Program.

Fitness Boxing - The Ultimate Training Routine

Fitness Boxing is one of the hottest fitness trends today thanks to Million Dollar Baby, The Contender, Cinderella Man and most recently, the 6th installment of the Rocky saga Rocky Balboa. Interest in boxing is at its highest level since the days of Muhammad Ali and “Smokin” Joe Frazier.

What is Fitness Boxing? Fitness Boxing is a total body workout that helps people achieve their fitness goals. It provides: - Variety - is different, challenging and fun - Strength gain - improves overall body strength and speed - Intensity - challenges both the aerobic and anaerobic systems - Burns calories - fat is burned to help increase and maintain lean muscle - Low risk of injury - provides intensity without injuring muscles and joints - Outstanding x-training for sports relying on “core strength” and mental toughness

Fitness

Why Fitness Boxing? Participants rave about Fitness Boxing because workouts are always fun, challenging and produce results. The focus is on fitness first and boxing second using sound boxing techniques to get people into their best physical and mental shape learning to “fight without the fight”. The boxing workout improves every type of physical capacity: strength and power, coordination, aerobic and anaerobic fitness and endurance.

Fitness Boxing - The Ultimate Training Routine

What are the Benefits of Fitness Boxing? The best aspects of workouts used by the world’s most finely conditioned athletes, boxers, are combined into a fitness program that’s safe for the recreational exerciser.

Fitness Boxing: Improves total body fitness - Challenges most of the body’s physiological systems: Central nervous system - Is trained to respond faster and more efficiently through punching combination drills Musculoskeletal system - Becomes stronger through specialized resistance exercises and boxing specific drills Cardiovascular and respiratory systems - Become more efficient via workouts that are more than 60% anaerobic - The training load is distributed across body parts providing a lower risk of injury. - Used as a training alternative, it provides a break in routine and adds variety to the fitness regimen.

What is a typical workout like? A session lasts about 60 minues and is divided into components to ensure a complete body workout.

Warm-up - The workout usually begins with 5 to 10 minutes of jump rope to warm up the muscles and tendons for the rest of the session.

Conditioning - The workout transitions from the warm-up into a few boxing specific strength and conditioning resistance exercises. The exercises emphasize muscular strength and endurance, speed, tone and anaerobic conditioning. About 10 minutes.

Technique - One or two new techniques are introduced in each session. The objective is to build from the basics, such as footwork or fundamental punches, to more complex combinations and defensive maneuvers. About 5 minutes.

Punching Drills - This is the heart of the workout and, usually, the most enjoyable part. A series of offensive and defensive routines are worked through utilizing a circuit training format employing focus mitts, heavy bags and more. This part is highly anaerobic, involving three minute rounds (work units) punctuated by one minute active recovery periods (rest units). Each round, one or two new things are added to the routine to be worked on. The first round might be using the jab, the second round, the right hand and some combinations of these. The variety of Punch Drill training is almost limitless. After 5 to 7 rounds, the participant should be de-stressed, refreshingly exhausted and invigorated. About 30 minutes.

Cool Down - This time is used to bring the heart rate down and stretch to improve flexibility. It can also be used as question / answer time with the trainer. About 10 minutes.

Stay tuned for part II… Fitness Boxing is fun - try it! click here [http://www.triangle-trainer.com/contact.html]

Fitness Boxing - The Ultimate Training Routine

Copyright 2006 Triangle Trainer

Rick Goodman is an Elite Personal Fitness Trainer and Nutritionist. His fitness and health site, [http://www.triangletrainer.com] is known for its great content on fitness and health.

Rick Goodman - Committed to your Success! e-mail: rick@triangletrainer.com

Fitness, Fun And Friends - Silver Sneakers Fitness Program

The importance of physical activity for older adults is being studied more frequently, with many conclusions showing that the more active older adults are, the more likely they are able to prevent the onset of diseases. Exercise has proven beneficial in preventing heart disease and to control other conditions such as arthritis and diabetes.

In order for older adults to maintain a healthy lifestyle and help them get the exercise they need, there's a fun solution older adults are raving about in Utah, called the Healthways SilverSneakers Fitness Program. SilverSneakers is the nation's leading fitness program designed exclusively for older adults, and is available at no additional cost to eligible Medicare members. In Utah, this program is offered to eligible members of Humana and SecureHorizons by UnitedHealthcare.

Fitness

This unique program allows older adults to take charge of their health and maintain an active, independent lifestyle. "The long-term health benefits of regular exercise for older adults are compelling," says Steve Lindstrom, Healthways senior vice president of Active Living. "In addition to helping seniors stay physically healthy, SilverSneakers also offers a great way for them to socialize, meet new friends and have fun."

Fitness, Fun And Friends - Silver Sneakers Fitness Program

Every enrolled member of SilverSneakers receives a membership at any participating fitness center, where members can take advantage of conditioning classes, exercise equipment, pool, sauna and other amenities. At each fitness center, there is a specially trained senior advisor to introduce the member to the program and acquaint the member with the site.

Every site offers customized SilverSneakers classes which allow the member to improve their strength, flexibility, balance and endurance. Additionally, health education seminars and other events that promote the benefits of a healthy lifestyle are available.

"It's those important extras such as social events, health education seminars and health screening for such conditions as high blood pressure, cholesterol and flu shot availability that play such an important role in the overall success of the program," said Mr. Lindstrom. Members also have the opportunity to take advantage of the national reciprocity feature of the program, which allows access to any of the certified 2,600 plus participating locations across the nation while traveling.

SilverSneakers was designed specifically to encourage Medicareeligible individuals to increase their levels of physical activity and motivate them to continue to be active. As of September 2007, the SilverSneakers program is offered in 49 states at no additional cost to more than 3 million Medicareeligible individuals through its national network.

Fitness, Fun And Friends - Silver Sneakers Fitness Program

Lauren Hitchcock
Healthways
Simply Seniors News
http://SimplySeniorsNews.com

For more information about the SilverSneakers Fitness Program, or to see participating Utah centers call toll-free at (888) 423-4632 or visit SilverSneakers online at http://www.SilverSneakers.com

Fitness - How to Workout at Work - 10 Tips

How do you find time for fitness during the work hours? Look for opportunities to workout at work by periodically exercising throughout your work day. Following are 10 tips for fitting in physical activity while on the job:

1. Walk or bike to work.

Fitness

If possible, make the most of your commute by walking or biking to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you must drive, park far away to get in a quick walk.

Fitness - How to Workout at Work - 10 Tips

2. Take the stairs.

If you have a meeting on another floor, get off the elevator a few floors early and use the stairs, or skip the elevator entirely. Use the restroom on another floor and take the stairs.

3. Schedule fitness breaks.

Take a short walk instead of hanging out in the lounge with coffee or a snack.

4. Start a lunchtime walking group.

Find some co-workers to walk with during lunch breaks. A regular exercise routine and the support of your co-workers may help you stick with the program.

5. Block off time on your calendar.

Schedule physical activity as you would any other appointment during the day. Don't change your exercise plans for every interruption that comes along. Remind yourself that physical activity is important, too.

6. Plan ahead for work travel.

Bring your jump rope or choose a hotel that has a fitness facility. While waiting for a plane, grab your bags and take a walk.

7. Sit on an exercise ball instead of a chair.

This will strengthen your abs and back. You'll work on your posture without even trying.

8. Set goals.

Use a pedometer to track the number of steps you take every day. Set new goals every week or so such as 5,000 steps then 6,000 steps, etc.

9. Use your headset.

Instead of sitting idle at a desk talking on the phone, walk and talk with a headset on.

10. Head to the mall for lunch.

Park far away and eat something healthy. After lunch, go for a quick walk around the mall.

Any movement is better than none, so be creative. By adding short bouts of exercise to your daily routine, you'll burn more calories and will reduce stress.

Fitness - How to Workout at Work - 10 Tips

Hilary Basile is a writer for MyGuidesUSA.com. At MyGuidesUSA.com (http://www.myguidesusa.com), you will find valuable tips and resources for handling life's major events. Whether you're planning a wedding, buying your first home, anxiously awaiting the birth of a child, contending with a divorce, searching for a new job, or planning for your retirement, you'll find answers to your questions at MyGuidesUSA.com.

Find tips and resources on exercise and fitness programs, exercising with health conditions, children's fitness, and more at http://fitnessandexercise.myguidesusa.com

Fitness - Benefits of Exercise for Children

For children, exercise means playing and being physically active, such as during gym class at school, soccer practice or dance lessons. Everyone can benefit from regular exercise. A child who is active will:

• Feel less stressed
• Feel better about themselves
• Be more attentive in school
• Keep a healthy weight
• Build and keep healthy bones, muscles and joints
• Sleep better at night

In addition, regular exercise helps kids handle the physical and emotional challenges that a typical day presents whether that means running to catch a bus, bending down to tie a shoe, or studying for a test.

Fitness

Parents should encourage their kids to do a variety of activities so that they can work on the three elements of fitness, being: (1) endurance, (2) strength and (3) flexibility.

Fitness - Benefits of Exercise for Children

Endurance

Endurance is developed when someone regularly engages in aerobic activity. During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells. Examples of aerobic activity include: basketball, bicycling, soccer, swimming and running. In kid language, endurance is like "running away from the kid that's 'it' during a game of tag."

Strength

Improving strength doesn't have to mean lifting weights. Push ups, stomach crunches, pull ups, and other exercises help tone and strengthen muscles. Children also incorporate strength activities in their play when they climb, do a handstand, or wrestle. In kid language, strength is what is needed to "cross the monkey bars."

Stretching

Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids find opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or flip over the couch. In kid language, flexibility is what is necessary for "bending down to tie your shoes."

Thirty to sixty minutes of exercise each day is enough to strengthen bones and muscles and prevent children from gaining too much weight. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay physically active. Walking or biking to school, bowling, dancing and swimming are other fun ways for kids to get exercise.

Fitness - Benefits of Exercise for Children

Hilary Basile is a writer for MyGuidesUSA.com. At MyGuidesUSA.com (http://www.myguidesusa.com), you will find valuable tips and resources for handling life's major events. Whether you're planning a wedding, buying your first home, anxiously awaiting the birth of a child, contending with a divorce, searching for a new job, or planning for your retirement, you'll find answers to your questions at MyGuidesUSA.com.

Find tips and resources on exercise and fitness programs, exercising with health conditions, children's fitness, and more at http://fitnessandexercise.myguidesusa.com

Fitness - What Are the Different Kinds of Fitness Exercises?

With a lot of people becoming more self conscious as well as concerned about personal fitness, gym memberships, enrollment in yoga classes and subscriptions to dietary plans have skyrocketed during the past few years. All are aimed to help people become more and more fit, healthier and lead happier, more active and healthy lives.

Now there are a lot of different fitness exercises that you can take your pick from. And this article will discuss each training exercises to better give you an idea on what kind of fitness exercise would work best for you:

Fitness

• Resistance training exercises help a person to toughen up and be able to create for him or herself a lean, taut and overall toned up body. This requires a person to use free weights in training to build up strength and endurance.

Fitness - What Are the Different Kinds of Fitness Exercises?

• Stretching Exercises help to extend your limbs and as well as your muscles to their maximum possible length. Stretching exercises help to loosen you up and is most preferred as warm up exercises before a work out or gym session.

• Aerobic exercises on the other hand help you to have an elevated heart rate over a sustainable time period. This helps you get an improved cardiovascular system by exercising proper breathing techniques and is more preferred to be done within a group. It promotes muscle toning as well as helping you keep a healthy heart and lungs.

At first, you may feel pain and feel sore all over due to the exertion of your muscles and because your body is rebuilding itself. The next time you go to your gym again, you are going to be better prepared to tackle your hard road towards overall fitness. Regular exercise will produce faster and more positive results so you have to be sure you are going to be disciplined enough to maintain your routine and regimen. Results will come. Consistency and patience as well as hard work will pay off.

Do not over exert yourself however, as this may lead to much bigger problems. If you feel that your muscles are too sore from over training or if a specific routine brings a lot of pain that you cannot manage, try switching to a much lighter type of work out and start from there. Otherwise, you may be just doing something wrong. Keep in mind that it is important to loosen up by doing warm up exercises first.

Fitness - What Are the Different Kinds of Fitness Exercises?

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The Five Components of Health Related Fitness

In order to properly design a fitness program we must first understand the five components of health-related fitness. these are:

1: Cardio respiratory endurance - the body's ability to deliver oxygen and nutrients to tissues and organs and the ability to utilize them over sustained periods of time. This component is illustrated during long-distance running or swimming.

Fitness

2: Muscular Strength - the ability of your muscles to exert force. This component is illustrated when lifting or moving heavy objects such as doing a weightlifting workout.

The Five Components of Health Related Fitness

3: Muscular Endurance - the ability of your muscles to exert force or to perform repetitive movements over prolonged periods of time. This component can be tested by doing sit ups or push-ups

4: Flexibility - the ability to move our joints and muscles through their full range of motion. This can be seen when doing stretches or splits.

5: Body Composition - this refers to the ratio of lean muscle to fats in the body. A good fitness program should include each of these five components of health-related fitness. You should begin each workout session with 5 to 10 minutes of stretching and low intensity warm-ups. Cardio respiratory endurance can be improved by doing at least 20 minutes per session of aerobic activity. This can be in the form of jogging, bicycling, brisk walking, rowing, swimming or playing tennis or racquetball. Lifting weights whether free weights or strength machines will help you improve your muscular strength. Muscular endurance can be improved by doing push-ups sit ups or pull ups. Flexibility can be improved by doing 10 minutes of stretching exercises a couple times per week.

By including each of the first four components in your fitness program you will improve the fifth component by increasing the amount of lean muscle in your body and reducing the amount of fats.

The Five Components of Health Related Fitness

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Dance Fitness Shoes - Choosing a Shoe For Zumba Class

One of the most frequently asked questions I get as a Zumba instructor is regarding the type of shoe to wear. Zumba is a cardio exercise class that combines both dancing and fitness moves. A regular dance shoe will not have the shock absorption for the impact of exercise, and an athletic shoe that is strictly for training may not have the lightness and movement capabilities needed for dancing.

The answer is to get a dance-fitness or dance-aerobic shoe. With the increased popularity in dance-fitness classes such as cardio salsa, hip-hop fitness and Zumba, the shoe manufacturers have come out with a great assortment of aerobic type training shoes geared to the dance-fitness enthusiast. These shoes have multi-directional support and very little tread on the sole. They are lightweight and make it easy to pivot and glide across the floor.

Fitness

When choosing the right shoes for your feet, read the reviews or descriptions online. If you have a wide foot, narrow foot, or high arch, for example, there may be a brand of shoe that is better suited for you. Nike and Ryka brands have a popular selection of dance aerobic shoes to choose from.

Dance Fitness Shoes - Choosing a Shoe For Zumba Class

Adding a well-cushioned insert to the shoe will make it much more comfortable. Take out the insert that the shoe comes with and place in one that is designed specifically for cross training or aerobics. Replacing the inserts often will extend the life of the shoe itself.

Athletic shoes should be replaced every 3 to 6 months, depending on how much mileage you put on them. When you feel your knees and legs begin to ache after exercise it could mean that it is time to get a new pair of shoes.

In summary, the best shoe for a dance-fitness class is one that is lightweight, supportive and has little tread on the sole. Find one specifically made for dance-fitness or dance aerobics. When you are wearing the right shoes you will have a better exercise experience, you will stick to your exercising and you will have more fun.

Dance Fitness Shoes - Choosing a Shoe For Zumba Class

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S. McRee is a zumba instructor, yoga instructor and personal trainer whose purpose is to inspire people to live a healthier lifestyle.

Fitness - The Benefits of Teen Fitness and Wellness

In all aspects of good living, it is always better to start them off young. And the same thing rings true most especially when it comes to your teenagers' fitness and well being. And since it is widely known that kids who have been physically well and fit during their teen years maintain that kind of wellness for the rest of their lives, that is not such a bad thing, is it?

Doctors recommend that teens aged thirteen to eighteen years old get at least one hour of physical activity each and every day for them to lead healthy lives. But since the advent of the internet, computers and home videos, teenagers these days are becoming less inclined to sports and other outdoor physical activities. And hey, mall hopping does not count. So if your teenager is interested in swimming, skateboarding, dancing, or even just walking all the way to school or maintaining a part time job, it can go a long way in maintaining their overall fitness.

Fitness

• Fitness and well being during the teenage years would often result in having a well balanced happy teenage life for your children. And this they will carry with them for as long as they live.
• They are less likely to get sick and can even have improved immune systems because of the exercise they have been getting.
• Being fit also makes them more resistant to stress and can handle stress and anxiety far better than their less fit peers.
• Being fit also helps them concentrate on things that matter most like getting good grades, maintaining a healthy social relationship among friends and family members.

Fitness - The Benefits of Teen Fitness and Wellness

The specified benefits above are just but a few reasons among the hundreds of reasons why parents should encourage their teenage sons and daughters to lead more active lives. With the different kinds of pressure that exist for young people to deal with these days, it is always good to know that they are well prepared and more than capable to handle just about anything that life throws at them. Just keep in mind that teenagers these days must be allowed to take control of their lives as well as what activities they want to do and assure them that you, their parents, are just there and more than ready and willing to support them during those times that they need your guidance and help.

Fitness - The Benefits of Teen Fitness and Wellness

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Fitness - What Does It Really Mean?

Physical fitness refers to the ability to function as healthy human beings with energy and alertness in all daily activities. There are many places to learn about fitness, but the most common resources are easily found and can be used by anyone.

These resources include libraries, the Internet, a physical fitness instructor, or a health teacher. Libraries contain vast amounts of information about health in general and physical fitness in particular. Libraries have medical journals, magazines, and many books that can inform people about the ways to become fit and to maintain their fitness levels. Information sources can provide information about the physical and psychological benefits of being fit, as well as the benefits for a person's self-esteem and emotions. Libraries also may offer an opportunity to obtain audio and video materials that can provide the same types of information as magazines or books. Libraries also give low-income people a chance to see fitness materials that they may not readily have.

Fitness

The Internet represents an excellent source of information about physical fitness. It is like a combination of many articles, books, libraries, and information from other people. If a search is performed on the word 'fitness' using one of the popular search engines on the Internet, a list of many, many resources will be returned. Search engines generally provide their lists in terms of the relevance of the material to the initial questions, so users should keep that in mind and ask relevant questions. With any search engine, the first few pages will provide the most useful links to information about the topic. Using a search engine, individuals can find information about local fitness centers and instructors in their area who offer specialized, one-to-one fitness training programs.

Fitness - What Does It Really Mean?

Local schools are also good sources of information. A school's physical education instructors and health teachers represent valuable sources of fitness information. They understand and are educated about the major issues related to physical fitness. Their expertise can help individuals find other reliable sources of fitness data. Many articles that are found may not always be totally accurate, so having the ability to ask teachers and health instructors specific questions is very useful to those interested in pursuing a physical fitness routine.

Additionally, the federal government publishes lots of information about fitness issues in the United States from a variety of perspectives. The United States Department of Agriculture, which is responsible for setting the daily recommended allowances of various vitamins and other food substances for human consumption, collects and provides information about fitness alternatives, the status of fitness in the country, and how well Americans participate in fitness programs.

The local fitness center also has considerable information to share about the subject of physical fitness. These centers may provide posted information or current magazines that address the most current fitness questions. The centers often let people observe fitness programs in action as well.

Fitness - What Does It Really Mean?

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Fitness - Just What Do We Mean When We Talk About Fitness

There are numerous definitions of fitness today but one that has stood the test of time was that proposed by Aristotle around about 2,500 years ago. He put it quite simply when he said that something that is well suited to its purpose is fit. If we look at the human body and examine its skeleton, muscles, lungs, cardiovascular system and endocrine system I think it is fair to say that it is suited to its purpose.

However, while the human body may be well suited to its purpose and therefore fit, it will only stay that way with regular exercise for each and every one of its component parts.

Fitness

For example, physical activity causes your heart to work harder, increasing blood flow which both floods the body with fresh oxygen and removes waste products.

Fitness - Just What Do We Mean When We Talk About Fitness

Similarly, exercise increases your lung capacity so that it can draw in extra oxygen to bathe the tissues and help power the heart. Greater lung capacity also means greater exhalation to remove harmful carbon dioxide, which is a waste product of certain chemical reactions within the body.

Regular, exercise helps to increase High-Density Lipoprotein (HDL) cholesterol (which is one 'good' form of cholesterol. It also helps to regulate blood sugar levels and converts stored fat into sugars that are used to provide energy. This process helps to prevent obesity and is important in the control of such conditions as diabetes.

All of these benefits, while very real, are also largely unseen but other benefits of a regular fitness program are more obvious and include an increased muscle mass, toned legs, arms, stomach, buttocks, and a generally healthier looking skin. At the same time exercise provides greater strength, improved balance, higher endurance and, more often than not, a better mental outlook on life.

Of course different forms of exercise routine will concentrate on different areas of the body. Aerobic routines will help the cardiovascular and pulmonary systems, weight training builds muscle tone and mass, pilates and yoga aid balance, flexibility and muscular control. But, while each of these may focus on particular areas, they all help to improve fitness throughout the body, since the various systems of the body are all inter-connected.

Best of all, these benefits, at least to some extent, can be achieved with a minimum of daily effort. Moderately intense activity for as little as 20 to 30 minutes each day, five days a week, will go a long way toward improving your overall fitness.

A number of simple activities which provide excellent exercise can be performed without the need for any special training or equipment. These might include a brisk walk, a short daily jog or even simply taking the stairs rather than the elevator.

More vigorous activity such as playing tennis, a few laps in the swimming pool, an hour on the treadmill or exercise bike, or any of a dozen other activities, can increase your fitness considerably with only a small investment of time and money.

For those who are really committed to achieving a high level of fitness then there are numerous gym available and just about every kind of home fitness equipment imaginable can be purchased today at prices to fit all budgets.

Fitness - Just What Do We Mean When We Talk About Fitness

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The Importance of Physical Fitness

In its most general meaning, physical fitness is a general state of good physical health. Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. In its simplest terms, physical fitness is to the human body what fine-tuning is to an engine. It enables people to perform up to their potential. Regardless of age, fitness can be described as a condition that helps individuals look, feel and do their best. Thus, physical fitness trainers, describe it as the ability to perform daily tasks vigorously and alertly, with left over energy to enjoy leisure-time activities and meet emergency demands. Specifically true for senior citizens, physical fitness is the ability to endure, bear up, withstand stress and carry on in circumstances where an unfit person could not continue.

In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity. At the same time, since what humans do with their bodies directly affects the state of mind, fitness influences to some degree qualities such as mental alertness and emotional expression.

Fitness

Physical fitness is often divided into the following categories in order for people to be able examine its components or parts. Particularly, physical fitness is judged by:

The Importance of Physical Fitness

1. Cardiovascular endurance: This is the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time.

2. Muscular strength & endurance: Strength deals with the ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object.

3. Flexibility: This denotes the ability to move joints and use muscles through their full range of motion.

4. Body composition: Considered as one of the components of fitness, composition refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Actually, the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid off body fat and increase or maintain muscle mass.

The Importance of Physical Fitness

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How your Values Shape your Life

Values are a set of beliefs that shape our lives. They are the principles that make the core of our being and define who we are and how we choose to be, to do, or to have. They determine what is important for us. They answer the questions: Why am I different from other people? Why do I choose to do certain things and avoid others? Why do I behave a certain way? Why am I attracted to some people and not to others? What am I willing to die for? What am I committed to? And many others.

Everyone has values; though many people go about life not really knowing what they are. Some people may know some of their values but they act in an unconscious level, like an automatic pilot. Most of the situations we face in life are acted upon as if they were an automatic reaction: we are not really aware that it is our values that are making us choose how to deal with these situations.

Shape

Our values are related to our culture, our society, and our own experience. We receive our values from the important people in our lives: first, parents; then, family members, friends, and other influential people, such as religious leaders, teachers, political and artistic personalities, society in general, and so on. In fact, we keep borrowing values and changing them until we reach a certain level of maturity and decidedly know which ones best serve us. But they are still not set on fire.

This is very interesting for as we change our beliefs about certain things, so we change our values. Some of our values are never static. Remember the story of John Newton, the composer of Amazing Grace? Now, he used to be a slave trader and, during an epiphany, had a change of heart. He shifted his values 180 degrees; from yellow to green or vinegar to wine. His is a great story. How many others are there and which direction did they take? Though I forgot his name, I met a man who used to be a cattle rancher and suddenly realized the suffering he was inflicting upon his animals and became an avid advocate of animal rights. His change of values was also drastic as to making him a vegan--a total vegetarian who avoids anything that has an animal ingredient in it, in dressing and eating.

Even we, in our regular lives, can come up with great shifting in our values. Each decision we make comes from a value that we hold dear. For example, to some, patriotism is a great value to behold; to others, education is more important. To some a lie indicates dishonesty; while others couldn't care less about a white lie here and there. Things get shaky when sometimes we have to choose between two conflicting values; for example, you love your country but you are also a pacifist. What happens when your country goes to war? How do deal with this internal conflict?

The more paradoxical situations we experience in life, the more interesting the holding of our values become. This is easily demonstrated with high debatable topics such as abortion, for example. Suppose a friend of yours gets pregnant and needs support into provoking an abortion. You dearly love your friend, but your value is that no one should get killed for whatever reason. Even your friend has serious doubts about this decision, though circumstances prevent her from having a baby. How do you cope with the situation? When we think about our values, there are always pros and cons about them, and this is very much explained by the fact that some people have certain beliefs and others don't. Now, this is where judgments come from.

If we want to understand who we are, we need to be aware of the values we hold dear. If we want to understand others, we need to know about their values. It is this learning about ours and their values that will help us have tolerance for the diverse world around us, and accept people just as they are. Our relationships will thrive, especially our loving relationships: a better understanding of ourselves and our partner will lead to a better relationship in general, and, as a product of this understanding, we will find happiness.

That is why knowing of our values is so important. Our values determine who we are and give us directions to where we want to be, what we desire to have, and what we want to do. It is based on our values that we determine our goals, objectives and directions.

How your Values Shape your Life

© Maria Moratto 2006
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Dr. Maria Moratto is the author of "The Inspired Healing For Your Body, Mind, and Soul," "The Inspired Healing Journal: Mending Your Broken Heart," and "Attract Money Journal." Visit her site to get fr*ee affirmation cards.
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300 Workout for Women

Women need to strength train for fat loss. That's surprising. And women can also train hard. That's surprising to a lot of folks as well. Here are some cool workouts for women's weight loss.

Now just because the 300 workout was built for a guy's movie doesn't mean we can't modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

Workout

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.

Let's do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups - 5 reps (if you can't do real pullups, use the assisted pullup machine or even pulldowns)

b) Deadlifts with 25lbs - 30 reps (in the original workouts, they used 135 pounds. We'll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).

c) Pushups - 20 reps (do a combination of regular and kneeling if necessary)

d) 12-inch Box jumps - 25 reps

e) Floor wipers - 20 reps (Use the EZ Curl Bar again, or a broomstick)

f) 1-arm Clean n Press with 10lbs Kettlebell - 20 reps total, not per arm

g) Pullups - 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember - minimize the rest between sets):

5 bodyweight rows

15 bodyweight squats

5 pushups

50 jumping jacks

10 mountain climbers

10 lunges

5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don't train like this everyday.

And as always, train safe. If you aren't sure about the technique, your form, or don't feel comfortable with the workout, skip it!

300 Workout for Women

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

Children Brushing Teeth - The Best Way to Get Your Child to Brush is to Be a Good Example

A child's oral health starts in the home, and because of this, it is up to you as the parent to teach your child the correct hygiene practices. Children also mimic what their parents do, so if they see that you are not brushing, then they will not take proper care of their teeth either. For this reason, it is important that you make a habit to brush your teeth with your child every morning and night. Many parents find that having a brushing chart helps the child keep up with how well they are taking care of their teeth. You can offer incentives by having points added each time they brush and then letting them cash in their points for a prize at the end of the week.

The toothbrush that your child uses can make a very big difference in the overall effect of the brushing. If your child has an uncomfortable toothbrush, or one that is boring, then they will not want to brush their teeth. Choose a brush that is small and easy to fit inside of the child's mouth. The bristles should also be as soft as possible to prevent your child from brushing too hard and damaging their gums. There are also a side variety of toothbrushes on the market that play music or light up to help the brushing process go more smoothly for both the child and the parent.

\"exercises Workouts\"

In the beginning your child will have a tendency to want to brush their teeth incorrectly, such as a side to side motion instead of up and down, as recommended by dentists. This is perfectly normal and acceptable in the beginning. The idea is to get them in the habit of brushing first and then make the necessary modifications to how they do it as they get a bit older and understand the whole concept of brushing teeth better.

Children Brushing Teeth - The Best Way to Get Your Child to Brush is to Be a Good Example

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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

You have to admit, the pecs are one of the most noticed sets of muscles on a male... and you know that women love to see a nice bulging chest. The only way you can get that however, is by having an effective pectoral workout. Having a strong chest is not only important for having a good looking body, but it's also important for your health and athletics. It's the one of the largest muscle groups on your body, and it is used on most of the activities you do that require your upper body. For example, when you swing a racket or throw a baseball.

If you want to build a nice strong chest, then here are 5 of my top exercises that are very effective and should be added to your pectoral workout:

Workout

Pectoral Workout Exercise #1: Decline Bench Press (Lower Pectoral Muscles)

a. Lie down on a decline bench. It should be angled from 30° to 45°. Make sure that you are comfortable with the angle.
b. Lift the bar off of its rack and hold it straight up over your chest.
c. Slowly lower the bar until it touches your chest, then hold it for a second, and then return it to its starting position.

Pectoral Workout Exercise #2: Incline Bench Press (Upper Pectoral Muscles)

a. Lie down on a decline bench. It should be angled from 30° to 45°.
b. Lift the bar off of the bench's rack, and keep it above your chest.
c. Lower the bar until it slightly touches your pectorals, and then lift it back up to its starting position.

Pectoral Workout Exercise #3: Standing Cable Cross-Overs (Inner Pectoral)

a. Stand in between the two cable handles.
b. With your palms facing towards the ground, grab the two handles.
c. While keeping your arms slightly locked, lower the both of the handles until they cross each other's paths.
d. Slowly bring the two handles back to their starting positions.

Pectoral Workout Exercise #4: Pec-Deck Flys (Greater and Lesser Pectoral Muscles)

Depending on the machine, the method may be a little different, but it they should all be very similar:

a. Sit on the machine, and make sure your whole upper body is being supported by the back rest. Make sure your hands are behind the pads, and then grasp the handles.
b. Now pull your arms together across the front of your body until they are touching.
c. Open your arms slowly at the same time. Stop when both of your arms are at the sides of your body.

Pectoral Workout Exercise #5:Flat-Bench Dumbbell Flys (Outer Pectorals)

a. Lie down on your back on a flat bench. Keep your feet on the ground, and hold a dumbbell in each hand. With your arms nearly straight, bring them directly over your shoulders.
b. Lower both of the dumbbells in a semi-circle type of movement. Be sure to bring them down on a straight path.
c. Keep on lowering the dumbbells until they are at your shoulder level. When you are at the shoulder level, life the weights back up the same way to your starting position.

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

These are the best 5 exercises that you can add to your pectoral workout for amazing results. Remember that in order to see the best results, you should be doing your pectoral workouts in addition to other exercises that train the rest of your body. You can discover more exercises, techniques, and healthy diets to perfect your body by visiting my website, EliteFitnessZone.com If you're really serious about speeding up your muscle growth, then take a look at my No Nonsense Muscle review This is a program designed specifically to build muscle mass on the average guy. It gives you a full workout routine for 52-weeks, along with full diet schedules to maximize your muscle growth. Give it a look to see how it will fit your needs.

The Right Rowing Machine Workout

Rowing is, arguably, the best workout you can give your body. Unlike other workouts, a rowing machine workout, which only works a certain body part or set of body parts at a time, rowing works out your whole body. Not only does it work your body's muscle groups, it also works your cardio-vascular system as well. Few other workouts, save swimming, are this inclusive. There are many benefits to adding rowing to your exercise routine.

Rowing helps you to work all of your major muscle groups. Each major action involved in rowing works a muscle group when doing a rowing machine workout. Your abdomen and upper legs are worked during the catch. Your arms, back, shoulders and abdomen are worked during the pull. Finally, during the release, you work your legs, your hips, your upper body and your back. Also, because the action of rowing is technically a single fluid movement, this workout is easy on the joints and shouldn't jar your knees or your elbows. This isn't the case in most other kinds of exercise. You will have to remember; however, to stay relaxed and not let your muscles tense or lock up during your rowing machine workout. It is also a good idea to start slowly. As you build up strength you can adjust the settings on the rowing machine, but you shouldn't ever try to overdo it. Rowing itself produces faster results than other exercise methods, so the need to push harder isn't as strong when you have a rowing machine workout.

Workout

Another benefit to adding a rowing machine workout to your workout routine is that rowing helps you lose weight. Okay, most exercise when done properly will burn off calories and help you lose weight, but it has been proven that rowing produces faster and more reliable results. A good rowing machine workout can burn between five hundred and eight hundred calories in an hour. Rowing will also help you to strengthen and tone your muscles. As you row, your muscle mass will increase. This is good because muscle mass burns calories much more efficiently than fat does. This means that as you increase your muscle mass you increase your body to lose weight naturally - which a rowing machine workout will help.

Finally, a rowing machine workout helps to strengthen your body's system. Rowing is an aerobic activity, and as such it works your cardiovascular system as well as your muscles. Rowing increases your heart rate which makes it stronger. A strong heart is less prone to disease if you include a rowing machine workout in your regimen. Rowing also helps to work out the lungs. The work out will naturally leave you a little bit breathless. As you continue to work out, you will increase your lung capacity and will be able to process oxygen much more efficiently.

Rowing really is one of the best work outs you can take part in. It is on par with swimming and the elliptical trainer in terms of overall effectiveness. Wouldn't you rather do an hour of a rowing machine workout than do an hour and a half on four different machines that might not give you the same results? Do yourself a favor and try out a rowing machine workout.

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The Right Rowing Machine Workout

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Upper Arm Exercises - 2 of the Best!

If you're looking for some good upper arm exercises, you've come to the right place. I'm only going to list two of them - one for the biceps and one for the triceps - but these 2 upper arm exercises are my personal favourites.

I try to incorporate these exercises into a lot of the programs I design for my clients. So not only have I personally experienced great results with them but I've witnessed many others (my clients) experience great results as well.

\"exercises Workout\"

Upper Arm Exercises

The first of the arm exercises is a movement for the triceps. The triceps - as you may or may not know - are located at the back of the upper arm and regardless of whether you're training for weight loss or training for muscle gain, your triceps shouldn't be overlooked.

Guys, the triceps are actually larger than the biceps so if you're trying to get big arms, you really need to make training your triceps a priority. And ladies, I know that the back of your arm is a problem area and yes, it's true - you're actually prone to store fat there, which certainly sucks for you! But don't worry, here's the solution..

Decline Triceps Extensions: Studies actually indicate that this is the absolute most effective exercise for the triceps. Performing the traditional lying triceps extension using a decline bench increases the difficulty of the movement and delivers a much more efficient muscle contraction - which of course, delivers better results!

And as for the biceps - which are located at the front of the upper arm - I find the best exercise to be..

Standing Dumbbell Curls: Nothing incredibly original here. Dumbbell curls are one of the most popular exercises but there's a few techniques that should be implemented to get the most out of your efforts. First, you should rotate your palms upwards as you draw your hands towards your shoulders.

Doing so will enable you to get a more efficient contraction within the biceps because they actually play a role in rotating your palms upwards. The second trick is to perform as many simultaneous repetitions as you can and once you reach exhaustion, you then perform the curls one arm at a time as this will provide a longer rest period between repetitions - which will enable you to get a little more out of each set.

Upper Arm Exercises - 2 of the Best!

But How Do I Even Perform These Exercises?

No problem there! You can view step by step instructions and even video demonstrations on how to perform both of these exercises - as well as many others - by clicking the links below..

Standing Dumbbell Curls

And..

Lying Triceps Extensions

Enjoy!