Jorbins.com: Fitness and Sports

(Article) - Intervals Add Spice To Your Workouts

Jorbins.com — Mon, 26 Jan 2009 12:33:43 GMT

Well, if you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, then it's time to learn more about this effective technique.

A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout. Here's a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times.

Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.

Continuous training is very effective and should not be eliminated from your weekly workouts. However, it's recommended that you include both Interval Training and continuous training sessions as part of your fitness regimen.

Why should you include Interval Training? As previously mentioned, there are many benefits to this type of training and execution is relatively simple. Interval Training can help you improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold - just to name a few.

Plus, this training method has useful applications for beginners, intermediate exercisers and even conditioned athletes. There are two basic types of Interval Training. For the majority of exercisers (novices and intermediate) Fitness Interval Training methods are recommended. Athletes can choose a more advanced technique known as Performance Interval Training.

The Fitness training method utilizes periodic increases in intensity. Typically the higher-intensity levels range from 2-5 minutes in duration and are followed by lower-intensity periods that also range from 2-5 minutes. And, a critical element in Fitness Interval Training is determining the appropriate level for the higher-intensity periods. This level should not exceed the anaerobic threshold (which is usually reached below 85% heart rate reserve).

On the flip side, the Performance training technique involves periods of near maximal or even maximal intensity (e.g. >85% heart rate reserve - even reaching 100%). The higher-intensity levels can range from 2-15 minutes in duration and are followed by lower-intensity periods that also can range from 2-15 minutes in duration.

Don't let the two types of training and their ranges confuse you. Incorporating Interval Training methods into your exercise routine is actually quite easy. Since the majority of exercisers fall into either the beginner or intermediate category, we'll focus on getting started with those techniques.

To begin, choose the type of exercise: walking, jogging, swimming, biking, etc. Next determine your lower-intensity level. This is usually somewhere between 50-65% target heart rate. This will be your baseline, lower-level intensity. Then simply increase the intensity-level up to where you feel like you are working hard to very hard, but avoid reaching a level over 85% target heart rate. If monitoring your heart is not feasible, instead use the RPE scale where 1 is basically at rest and 10 is working extremely hard. For example, if you find that when you are exercising at a comfortable level you rank a 5, then bump up to a 7 for the higher-intensity intervals.

You may choose to systematically raise and lower your intensity (e.g. 2 minutes lower intensity followed by 1 minute higher intensity and repeat) or you can alternate more randomly by raising and lowering the level at your discretion. To increase your intensity, you may choose to change the speed, incline, or some other variable.

Interval Training can be especially helpful in situations where you are trying a new form of exercise. For example, this can be very beneficial when first learning to jog. If you attempt to jog continuously without building up to it, you will probably fatigue quickly and even give up. However, if you begin with intervals of walking interspersed with jogging periods, the workout will be much more enjoyable and effective. Also, you will be more likely to stick with the program and achieve the end result - continuous jogging.

Now that you know the benefits of Interval Training and the basic techniques for it, why not give it a try for yourself? Not only will it provide health benefits and improved fitness levels but it is also a great way to avoid workout boredom. Plus, with Interval Training workouts often are more enjoyable, go by quicker, and improvement results come faster. So why not try spicing up a stale, run-of-the-mill workout with Interval options? You may even find yourself excelling in an activity you were skeptical of even trying.

About the Author:

Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout. Fitness professionals take your business online, visit: http://www.trainerforce.com

Filed In: Fitness and Sports | Fitness | Exercise Routines

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(Article) - Five Tips for EASY WEIGHT LOSS!

Jorbins.com — Fri, 19 Sep 2008 14:46:32 GMT

Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!

TIP #1: Burn it in the AM

What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!

TIP #2 Forget Your Late Night Snack

I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!

TIP #3 Kiss that Frappuccino Goodbye

What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.

TIP #4 Fuel Your Fire

Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body's metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your 'fire' to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.

TIP #5 Curb Your Carbs

I'm sure sometime in the past year you have found yourself subjected to the testimony of a converted 'low-carb' enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn't recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!

It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!

Visit: http://www.hitechpersonalfitness.com/ and begin meeting your fitness goals today!

About the Author:

Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechPersonalFitness.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechPersonalFitness.com will build a custom designed program just for you.

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(Article) - Beginner's Guide to Fitness

Jorbins.com — Sat, 21 Jun 2008 00:00:08 GMT

So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!

TIP #1: GET MOVING

The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance.

TIP #2: STRETCH

Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture!

TIP #3: CLEAN YOUR DIET

Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness.

Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely.
Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories.
Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!

TIP#4: JOIN A GYM

After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don't be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.

TIP #5: FIND A BUDDY

There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.

There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best. To your health!

Visit: http://www.hitechpersonalfitness.com/ and begin meeting your fitness goals today!

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Filed In: Fitness and Sports | Fitness | Exercise Tips

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(Article) - Traveling Fitness

Jorbins.com — Sat, 21 Jun 2008 00:00:07 GMT

Whether you travel for business or pleasure, being on the road usually leads to one thing: weight gain. From missed workouts to large restaurant meals, travel days often become high calorie days. Next time that you go on the road keep the following tips in mind, and come home leaner than when you left!

TIP #1: STICK WITH CIRCUITS

When you find yourself in a poorly equipped hotel exercise room, make the best of it. You are not going to be able to get in a normal workout like you would at your local health club, so you will have to make do with the available equipment. A great way of doing this is to workout in a circuit. Most hotel exercise rooms will have at least one piece of equipment for each body part, and they are usually as empty as a ghost town, so a circuit will work well. Do one set on each body part, and then hop on a bike or treadmill for 10 minutes. Repeat this two more times, and you will find yourself sweating up a storm.

TIP #2: BURN CALORIES EVERYDAY

If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to burn calories everyday. There are many different ways to fit some calorie burning into your day. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off the rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

TIP#3: WATCH PORTION SIZE

Eating out is a must when traveling. Whether you are visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all, that isn't the easiest on your waist! When you order your meal ask the waiter or waitress to bring you a to-go box with your meal. This way you can take half of the meal and place it safely into the box before you even begin to eat. You will have no choice but to eat a healthy portion, and you have your next meal taken care of. If you would rather not carry around a to-go box then ask that your entree be made into a smaller portion. If it is dinnertime ask for the lunch-sized entree.

TIP #4: AVOID FRIED FOODS

While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the inevitable weight gain brought on by the burgers and fries. When you travel, keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While traveling you are most likely to be burning less calories each day than you would normally burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge of weight gain. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry, so you can see that consuming fried foods will drastically increase your calorie intake. If I still haven't convinced you to pass on the French fries, keep in mind that heartburn and indigestion are never fun, but how about experiencing them on an airplane, bus, or train ride!

TIP #5: BODY WEIGHT ROUTINE

When your hotel doesn't have an exercise room, and you still want to get in some type of workout, try this body weight routine right in your hotel room:

20 Jumping Jacks: you remember these from grade school! Start jumping!
20 Push Ups: Get on the floor, keep your back flat, and push!
20 Jumping Jacks
20 Crunches: Keep your hands behind your head and breathe out as you crunch up.
20 Jumping Jacks
20 Triceps Dip: Place your palms on the edge of a chair, bend at your elbows and push yourself back up!
20 Squats: Stand in place, with your knees shoulder width apart, squat down!
20 Jumping Jacks
20 Lunges: Keep your hands on your waist, step forward keeping a 90degree bend in your knee, and press yourself back up!

Next time your work or pleasure takes you away from home, keep these tips in mind and be pleasantly surprised with your results! Have a great trip!

Visit: http://www.hitechpersonalfitness.com/ and begin meeting your fitness goals today!

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(Article) - Maximize Your Fat Burning Potential

Jorbins.com — Sat, 21 Jun 2008 00:00:06 GMT

Do you compete in sports with the goals of weight loss or fat burning? Are you frustrated by that stubborn fat that seems to stay with you no matter how hard you train?

Many athletes are in the same boat. They train hard, lose some weight, but then hit a plateau and the fat loss stops. There are reasons for this, but more importantly, there is a solution! Often, athletes are unable to trim down to their ideal weight or shape due to factors such as:

Eating too much and eating the wrong foods
Training too HARD (YES! You may need to slow down to burn fat), including not taking recovery days
Skipping strength training workouts
Feeling stressed about "getting all your workouts in"

As a former athlete, reality started settling in after I graduated from college and I needed a fitness and nutrition plan that worked! The mac & cheese and meatless spaghetti diet was failing me. I was getting a gut and I was tired all the time. I started making massive changes to my diet and finally got back to being trim and fit and had more natural energy.

The changes I implemented were even more important as I started doing triathlons. As an athlete, you need the energy to train sometimes twice a day, and at the same time, you need to prevent from being broken down and susceptible to colds and flus. You need to keep your endurance up and keep injuries away.

How can you do all this and maximize your fat burning potential?

Here is a great start:

1. Cut out empty calories and simple carbohydrates like potatoes, pasta, and cereal as much as possible.

2. Eat more green vegetables, low fat protein, nuts, and healthy fruit like apples, pears, blueberries and melons.

3. Incorporate immune-boosting coconut oil and heart-healthy omega-3 (fish) oils into your diet.

4. Exercise every day, and keep most of your workouts aerobic, like walking, running, biking, or rollerblading.

5. Reduce stress by adding in 10 minutes a day of quiet meditation. Stress often prevents you from breaking through the plateau that is keeping you from losing that extra 5-15 pounds.

Instead of counting calories, choose the right kind of calories.

And, if you are looking to get into the shape of your life without getting sick all the time, you need to train smart, not hard!

About the Author:

Kevin is a personal trainer and triathlon coach in San Diego. He has owned a personal training company, and consulted in the fitness field for over 9 years. Author of the E-Book, The Healthy Burn, a comprehensive fat-burning plan for couch potatoes, competitive athletes, and anyone in between.

For more effective ways to lose weight and get in shape, check out http://www.thehealthyburn.com/

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(Article) - Get A Total Body Workout With An Elliptical Machine

Jorbins.com — Sat, 21 Jun 2008 00:00:05 GMT

Whether you work out at home, on some home gym equipment or you are attending a health club, cardiovascular exercise is an important part of your exercise regime. Elliptical trainers are gaining in popularity both in health clubs all over North America and as machines in people's homes all over.

Why Are Elliptical Machines So Popular?

Elliptical crosstrainers have gained popularity so quickly because they are extremely beneficial exercise machines. If you are looking for a highly effective fat burning workout, than an elliptical machine is the piece of equipment for you. When you walk into your health club you will be faced with a number of different choices for cardio equipment. What should you choose? If you are looking for a complete body cardio workout that is low impact than an elliptical trainer is for you.

What Does Low Impact Mean?

Elliptical trainers are low impact because your feet do not have to leave the foot pads during the workout. When you workout on a traditional treadmill your feet will repeatedly lift from the pad and strike it, causing impact on your joints. The joints that are affected with an impact form of exercise are usually the knees, ankles, hips and back. With an elliptical machine you still get the benefits of other impact machines but with no impact thereby saving unnecessary wear and tear on your joints.

What About Losing Weight?

In today's time crunched society everyone is looking for a quick fix. More and more overweight people are looking for an easy solution to lose weight and keep it off. The truth is that there is no magic pill that you can take, a sensible diet and regular exercise is the only solution to the problem of obesity. If you need to lose weight then you will need to engage your body in aerobic exercise. Aerobic exercise gets the heart pumping faster and it allows your body to burn calories faster and more effectively. The elliptical crosstrainer is a very effective machine that allows your body to work harder, faster and burn more calories.

Elliptical trainers burn calories faster because you are using both your arms and your legs during the workout. By using both arms and legs you are utilizing two major muscle areas instead of just one as you do with steppers or treadmills. Because you are engaging more major muscle groups you are optimizing your energy expenditure which burns more calories. And as we all know, if you want to kick start fat burning, you need to use calories.

Total body exercise is beneficial because you will be able to sculpt and tone your legs, buttocks and hips as well as your arms, chest and back. By using your entire body in an aerobic activity you are able to burn calories faster while you are toning and sculpting all of those muscles.

What About My Bones?

In recent years there has been a lot of information in the health world about bone density and osteoporosis. It has come to be known that in order to prevent the disease or slow its progress you should engage in weight bearing exercise. This is particularly important for women who face a greater risk of this bone disease.

Generally if you want to perform weight bearing exercise, it will take the form of using free weights or weight machines in the gym. But you can also perform a cardiovascular exercise that is weight bearing exercise as well. With elliptical machines you are not only getting an excellent cardio workout, but you are also getting a weight resistant exercise as well which helps to build bone density.

Is An Elliptical Challenging Enough For Me?

Sometimes, more advanced exercisers will worry that they will soon out perform their gym equipment and require something more challenging. This is not a concern with an elliptical trainer because you can adjust the tension and resistance on the machine allowing it to grow with the individual.

Most of the better elliptical trainers also have on board computers which allow the user to set different programs each time that they work out. You can choose from different weight loss workouts, and interval workouts. Most machines have between six and eight different programs in the on board computer.

Who Can Use The Elliptical Trainer?

The wonderful thing about the elliptical exerciser is that it is easy to use and everyone, regardless of their personal fitness level can use it successfully with very little training. Because the machine simulates the action of walking and running combined with skiing and cycling it is a workout that appeals to many different people.

The elliptical machines are great for pregnant women who want to remain active through their pregnancy as well because the workout is a low impact workout. And because it is low impact it also appeals to older people who have joint problems as well.

What Is The Bottom Line?

The bottom line is that the elliptical trainer provides an excellent total body workout for people of all fitness levels. Whether you want to lose weight or just get an effective cardio workout the elliptical cross trainer is an excellent choice.

About the Author:

Kevin Brown is successful author and publisher of many informative websites. His websites offer tips and advice on a wide array of topics including elliptical trainers, Precor ellipticals, elliptical trainer reviews and more.

Filed In: Fitness and Sports | Exercise Equipment | Ellipticals

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(Article) - 5 Simple Ways To Improve Your Golf On The Course

Jorbins.com — Sat, 21 Jun 2008 00:00:04 GMT

When you go out to golf you're hoping for a good round. I know I do. How often does your outcome match what you hoped for? Do you usually shoot the scores you had envisioned before you teed off? If not, do you ever evaluate where and how you could have saved strokes and avoided those blow up holes?

I've got 5 easy tips for you to implement immediately that will shave 4-6 or even more strokes off your score the next time you play. Give them a try and see what happens. Here they are:

1. First off you've got to put the proper fuel in your body before you leave home. Most golfers don't give it a second thought. They either don't eat at all before they leave home or they eat something that is not going to give them the long-term energy they're hoping for. So whether it's lunch or breakfast before you leave you need to consume a complex carbohydrate and a good protein source. This combination will warrant the best use of your energy for the long haul.

2. An example for breakfast would be a bowl of oatmeal and a couple of egss with a piece of fruit or a juice. For lunch you could have a turkey sandwich on whole wheat with a piece of fruit. Lot's of lettuce on the sandwich and try to avoid mayonnaise or butter.

The second tip is to properly warm up your body before you even hit your first ball. I see so many golfers show up 5 minutes before tee time, hack a few balls and head to the first tee. Those golfers are headed for a double bogey right off the bat - but hey they're just getting "warmed up" right?

A better approach is to give yourself at least 30 minutes before your tee time. First do some dynamic (movement oriented) stretches to prepare your body to perform. Things like arm circles, partial squats, toe touches, etc. Then take some half swings with a 7 iron. Now after that you're ready to hit some wedges. You'll find with this approach your hits on the range will be much better, which will build your confidence.

3. Drink lots of water even before you leave your house. Try to consume up to a gallon of Water before you get to the course. This will help you absorb and digest your pre-game meal and hydrate your muscles for optimal performance. Don't take this lightly. Dehydration causes energy loss, lack of focus and concentration and fatigue later in the round. And remember, that's before you even come to the course. Once you get their you should be drinking water every hole.

4. Don't wait 'til you get tight to stretch on the course. You should be constantly moving your body and stretching your joints while you play. I see and hear too many golfers complaining of tight lower backs or shoulders during the round, What amazes me is that with all that complaining they do nothing about it. Why? Think of your body as a machine. If the machine starts to break down - fix it. I mean stretch those areas while you're playing. You'll see a big difference in your swing mechanics late in the round.

5. Snack while you play. No I don't mean the full meal at the turn with a beer. I mean bringing fruit and nutrition bars to eat every 4-6 holes. When you supply your body with the proper nutrients your energy levels stay balanced and you will avoid those mental lapses late in the round. How many times have you had a good score only to blow up late in the round? I'll bet more than a couple of times. I know I have. Treat your body like a Ferrari not a Ford Pinto.

This article was provided by Mike Pedersen. Mike has a new book out that will quickly improve your game with easy tips and techniques to transform your game. Go take a look at www.ultimategolffitnessguide.com.

Filed In: Fitness and Sports | Sports | Golf

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(Article) - Top 18 Benefits of Weight Training

Jorbins.com — Sat, 21 Jun 2008 00:00:03 GMT

Starting or continuing your weight training program is much easier if you know some of the benefits derived from weight training:

1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours-a-day. You'll even burn more calories while you're sleeping.

2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive affect on almost all of your 650+ muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women.. just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood pressure.

11. Weight training decreases your risk of developing adult onset diabetes.

12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Weight training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Weight training improves the functioning of your immune system.

16. Weight training lowers your resting heart rate, a sign of a more efficient heart.

17. Weight training improves your balance and coordination.

18. Weight training elevates your mood.

Get movin'! :)

Author and exercise physiologist, Greg Landry, offers FREE weight loss success stories and his "Fast, Healthy Weight Loss" newsletter at his site: Fitness

Filed In: Fitness and Sports | Exercise Equipment | Weights

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(Article) - The Healthy Facts of Walking

Jorbins.com — Sat, 21 Jun 2008 00:00:02 GMT

Walking is one of the simplest and safest aerobic exercise you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs. Being consistent in your walking exercise routine is one of the most important factors in developing a healthy physical activity program. Research has shown that people who walk approximately 20-25 miles per week outlive those who don't walk by several years.

The following are some quick facts about walking:

On average, every minute of walking can extend your life by 1.5 to 2 minutes. That's about a 2 for 1 trade-off!
Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year.
To burn off 1 plain M&M candy, you need to walk the full length of a football field. Think about that next time you dip your hand into a candy bowl at someone's office!
Longer, moderately-paced daily walks (40 minutes at 60% to 65% maximum heart rate) are best for losing weight.
Shorter, faster walks (20-25 minutes at 75% to 85% maximum heart rate) are best for conditioning your heart and lungs.

Walking provides the following benefits:

Improves efficiency of your heart and lungs
Burns body fat
Raises your metabolism so you are burning calories faster, even while you rest
Helps control your appetite
Increases your energy
Helps relieve stress
Slows aging
Reduces levels of cholesterol in your blood
Lowers high blood pressure
Helps control and prevent diabetes
Reduces risk of some forms of cancer including colorectal, prostrate, and breast
Aids rehabilitation from heart attack and stroke
Promotes intestinal regularity
Helps promote restful sleep
Strengthens muscles of your legs, hips, and torso
Strengthens your bones and reduces bone density loss in older women
Reduces stiffness in your joints due to inactivity or arthritis
Relieves most cases of chronic backache
Improves flexibility
Improves posture
Promotes healthier skin due to increased circulation
Improves mental alertness and memory
Spurs intellectual creativity and problem solving
Elevates mood
Helps prevent and/or reduce depression
Improves your self-esteem
Increases sexual vigor
Helps control addictions to nicotine, alcohol, caffeine, and other drugs

Walking is much more preferable than running or jogging because it creates less stress on your joints, including hips, knees, and ankles. Remember to properly warm up before and cool down after every walking session...your muscles will love you for it!

About the Author:

Nicole Niemiec is an occupational therapist with 10 years of experience working with patients of all ages and illnesses. She is the Health and Fitness Editor of Why Men Are. Nicole has seen firsthand how poor health habits can affect your body. She developed her site, to provide information to assist you with leading a healthy lifestyle in order to enhance and prolong your quality of life.

Filed In: Fitness and Sports | Fitness | Exercise Routines

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(Article) - About Kayaking, Kayak Selection and Guide - Our Mission is Fun

Jorbins.com — Sat, 21 Jun 2008 00:00:01 GMT

Kayaks

Kayaking is one of life's truly enjoyable experiences. A kayak is an adventure machine. It's uses are only limited by your imagination. You can tour wilderness rivers, paddle up creeks that can't be reached from a road, fish the brushy areas of a lake, or play in the surf. You can dive or snorkel from them, go camping in a wilderness area, or just paddle to enjoy nature and get exercise.

Is it difficult to learn to kayak? Sit on top kayaks have made kayaking so easy anyone can learn to kayak in minutes. During the tourist season we have a free kayak demonstration every Monday morning. Usually we have about 10 minutes of lessons, where we demonstrate basic paddling, and show them how to recover from a capsize. After that we let them paddle themselves, and they are always amazed at how easy, and how enjoyable it is.

The native people of Alaska and Canada made the kayak an everyday tool. These kayaks were constructed of bone and skin, and enabled the kayaker to go to sea to hunt whales. They were stable and versatile craft that were used in a cold climate, in a wide variety of weather and sea conditions.

Modern materials and design methods have made kayaking easily accessible to most people. Kayaks are still of specialized design, for no boat fits every need. You need to give some thought to your own requirements for your boat. Some things to consider are:

Water Conditions
Climate
Skill Level
Type of Use
Transportation
Features
Specifications
Safety
Equipment

Water Conditions and Climate

Think about where you will use your boat the most. Will you use it on gentle rivers and streams, white water rivers, lakes, or in the ocean? If you plan to use your boat to cruise gentle rivers and streams, how long will your average trip be, and how long will you stay? If you plan short trips, and only day trips, a recreational kayak, or general purpose sit on top with good stability will fill your needs. For longer trips, and overnight or extended trips, speed and storage capacity become important factors.

If you plan to kayak on large lakes or in the ocean, you need to consider sea worthiness. When you routinely use a kayak in rough water you are going to capsize sooner or later, With sit on tops recovery from a capsize is fairly simple, tip the boat upright and get back in. Conventional kayaks may be rolled upright with an eskimo roll, but recreational kayaks are difficult to roll due to their high initial stability, and the kayak must be fitted out properly in order to roll it. So if you purchase any recreational kayak you should seek some training in recovery techniques.

What type should you buy? If the water and weather are warm when you do most of your kayaking, the sit on top is hard to beat. On the down side, sit on tops are wetter, so if you use it in cold weather you will need a good wet suit or dry suit.

You will also need a good dry top with a recreational kayak, along with a spray skirt, for cold weather, but these boats will be dryer and more comfortable in cold weather. The spray skirt will also be needed in heavy chop and small waves to keep the boat dry.

White water kayaks are specialized boats, designed to be extremely maneuverable, and to operate in the hydraulics of swift moving rivers and rapids. The Yahoo and the Pegasus are the only boats of this type that we sell.

Skill Level

Except for the RRRapido, all of the sit on top kayaks we sell are very user friendly, and can be used by the novice with little training. If your interest is surfing, or coastal kayak fishing, you would be wise to go out with someone who is familiar with these sports and the gear you will require. You should capsize your sit on top near shore and practice getting back in before you venture out too far.

If you purchase a recreational kayak, get some basic instruction in recovery techniques, because that situation will eventually occur. You will want to have a paddle float and a bilge pump on board as well. Check out your boat, capsize it in water shallow enough to stand in, and see if it floats high enough to pump it out with a bilge pump. If it sinks or rides too low in the water to pump out, you will need to add some flotation. You can purchase flotation bags, or improvise with foam or other flotation material. Be sure to mount the bilge pump where you can reach it from the water.

Type of Use

All of the kayaks we sell can be used in flat water conditions, (slow moving rivers, streams, calm lakes, and bays), the RRRapido, Yahoo, Yakboard, and Pegasus are not the best choice for this as they are designed to be very maneuverable, and don't track well. If you plan long trips with over night or longer stays, the Cabo, Scupper Classic, Scupper Pro, Scupper Pro TW, Pro SI 149, Pro SI 129, Willow, and the Dagger Drift, are good choices.

For shorter trips the Scrambler, Scrambler XT, Malibu Two, Drifter, Willow, Cayman, Grand Cayman, Blackwater, Pro SI 109, and Bayou 2, can be added to the list above. The Frenzy and Frolic are also excellent choices for short flat water trips, and although they aren't as fast as the boats above they do offer excellent stability.

If you want to play in the surf, the RRRapido, Scrambler, Scrambler XT, Yakboard, Frolic, and Frenzy all work good in the surf. In small surf you can surf the Malibu Two and the Grand Cayman. The Frenzy shines in the surf, and is more maneuverable than either of the Scramblers, but larger paddlers (Over 150 lbs.), may find that the Scramblers are more suitable, as the Frenzy is harder for larger paddlers to surf. The RRRapido is designed to surf and does really well. There is a learning curve there, and you should try it in really small surf at first and work up from that, as it takes some getting used too.

Here in Florida coastal kayak fishing is catching on fast, and is becoming a popular sport. The most popular boats are the Scrambler XT and the Scupper Pro TW. The new Drifter is also a good choice, (Especially for really large guys), and also offers excellent stability.

Transportation

Once you have a boat picked out you still have to get it to and from the water. If you have a small pickup you can use a Mirage truck rack which folds up in a bag you can stow behind the seat. The Mirage rack has padded rollers which make loading easy. Soft rack pads work well and are easy to use. You put the pads on the ground and set the boat upside down on top of them. Each pad has a strap with buckles which you fasten around the boat. You can then lift the whole rig on top of your car. Fasten a stout line from each carry handle to a bumper support, or a tie down ring, under your car. A small line can be ran from a scupper hole, passed through the car, and tied to the opposite scupper hole, for side to side support. With the rear windows rolled up against this line the boat is secured laterally. Soft Rack Pads also work well with roof racks. (Original equipment roof racks)

We also sell the Portage Pal kayak dollies, which are nice if you have to go a piece after you unload your boat in order to launch it. They make one version which has two metal rods which insert into the scupper holes in your boat. We reccomend padding both of these rods with foam pipe insulation before using them, to prevent damage to the inside of the scupper holes. Be sure they are inserted properly before loading gear into the boat. The other version of the Portage Pal fits the kayak keel near the stern, and must be tied on with a strap and bungee cord. This version works best for boats with no scupper holes.

Features

Before buying a boat be sure it has the features you need. If it is a sit on top does it have scupper holes for self bailing? Are there attach points for seats and other gear? does it have a drain plug to drain water accumulation inside the hull? Are gear straps provided? Can you get hatches to store gear out of the weather? Think carefully about the use your boat will be put to.

For recreational boats check that seats are provided, and if not take that into your considerations when shopping for a boat. Check the construction materials, if it is a polyethylene boat be sure it is linear polyethylene. If your use will require some dry storage be sure the boat can be purchased with hatches. A water tight bulkhead between the cockpit and the hatch will also provide additional flotation, besides keeping your gear dry. Be sure spray skirts are available.

Specifications

Study the specifications of the boat carefully. Be sure the cockpit will accomadate you comfortably. Some boats may be too tight for larger paddlers. Check the length and be sure it will fit within your storage space. Check the materials of construction. Most of our kayaks are made from linear polyethylene, which will last a long time in the sun. Other varieties of polyethylene do not age well in the sun. Check the weight, you are going to have to carry your boat to the water, and load it back on your car.

Safety

If you buy a conventional or recreational kayak, plan on instruction in recovering from capsizes. If your boat does not have flotation, you should consider buying the inflatable flotation bags. You should also have a bilge pump and a paddle float.

Most sit on tops present little challenge in recovering from capsizes. Simply roll the boat upright and the self bailing scupper holes will drain out any water. Ocean Kayak suggests two techniques for getting back in the boat. The first technique is to try to jump over the boat and when you are across it, just roll over on your back and swing your legs in. This takes a little practice, and your PFD makes it easier, as you can throw your arms over your head to sink your body, and use the extra bouyancy of the PFD to propell you out of the water. The other technique involves floating alongside the boat and trying to roll in from the horizontal position. Be sure you have the hang of it, whatever technique you use.

You should always wear your PFD. Every year we lose several boaters here in Florida, simply because they didn't have a PFD on. If you are into coastal kayak fishing you should also have a whistle, a strobe light, and a signal mirrow, attached to your PFD. Be sure you have a paddle leash, and lanyards for all of your gear in case you capsize. Always tell someone where you plan to go, and when you expect to return. It's more fun and safer to go with a buddy.

Equipment

What equipment do you need? This depends on the uses you plan for your boat, but some items apply to all types of kayaking. Get a good PFD (Life Preserver), a paddle suitable for your use, the Ocean Kayak paddles are durable for use in the surf, and touring paddles combine efficiency with light weight. If you plan to spend a lot of time on the water, or fish from your boat, a seat is a good investment. Paddle clips and a paddle leash are also handy. If you paddle offshore in the gulf or ocean you should add a strobe light, a signal mirrow, and a whistle to your PFD, and get a compass and a local chart. Dry suits or wet suits will extend your boating season.

With a little preparation and planning, you will find kayaking is one of the most enjoyable sports of all. It's great exercise, fun, and you get to enjoy the wonders of creation at your own pace. Have fun!

About the Author:

Island Sports Shop
Island Sports Shop sells Ocean Kayaks, Dagger kayaks, Caloi Bicycles, and C2C Dive Equipment, and much much more.

Island Sports Shop, Inc.
1688 Old Highway 98 Destin, Florida 32550
Ph. 850-650-9126 or Call Toll Free 877-247-8628
Fax 850-650-9127 E-Mail: Island Sports Shop
Copyright © 2002 Island Sports Shop, Inc. All Rights Reserved

Filed In: Fitness and Sports | Sports | Kayaking

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(Article) - From Price to Performance - Top Treadmills Reviewed

Jorbins.com — Tue, 30 Nov 1999 00:00:00 GMT

A treadmill can be an excellent exercise machine, providing a convenient and relatively inexpensive way to stay fit. But with over a dozen different manufacturers out there, each with a collection of different styles of equipment, it can be difficult to know which treadmill is best for you.

How much you can spend and what type of exercise you plan to do will help determine which price range and manufacturers are right for you. It is important to research the specific features you need based on whether you plan to walk, jog or do all out running training. But a good place to start is often to get an overview of the manufacturers out there and the cost of a treadmill. Below is an overview of ten of the most popular treadmill models and their general ratings in the industry.

A company called Icon Health and Fitness is perhaps the largest and most well known treadmill manufacturer in the world. They also make other types of exercise equipment. In the treadmill realm, they produce Reebok, NordicTrack, Weslo, Proform and Image brands. All five of these rank among the most popular and offer consumers a range or prices and options.

Weslo

Of all the Icon brands, Weslo treadmills are the least expensive, and in fact are typically the lowest priced of any treadmill regardless of manufacturer. They are entry-level machines intended for use by beginners and walkers that do not engage in a more demanding workout. They lack the power of more expensive brands and are built with smaller running areas. And warranties are typically no longer than 90 days.

In the Weslo line, the Weslo 400 CS treadmill sells for under $400. It is consistently picked as one of the top budget treadmill models.

For those interested in a bit more advanced treadmill, the Weslo EX18 sells for $500 but can be hard to find. It is worth the search though as it is perhaps the best Weslo model and will provide a good machine for the beginner or walker on a budget.

Image

Image is another brand of treadmill produced by Icon Fitness. This line is slightly more expensive than Weslo, but is still considered a budget machine, typically selling for under $1000. Many experts feel that Image treadmills offer the best value for the average person. The only drawback is the warranty, which is only 90 days on many Image models.

The Image 1200 treadmill has a 2.0 hp continuous duty motor that provides a maximum speed of 10 mph. The platform can adjust to inclines from 0-10%. It is a great choice for those runners on a bit of a budget and for those who want to spend $1000 or less. The Image 10.6QL was ranked among the top five treadmills by U.S. Consumer Reports. It has six programmable workouts and also allows you to determine your speed and incline based on a heart rate monitor. It is IFIT compatible, which means you can connect to the Internet to access online workouts. It costs around $1400 and is folding for convenient storage.

Proform

Proform treadmills by Icon provide shoppers with perhaps the most comprehensive options in exercise equipment. Budget models start at $400 and the overwhelming selection continues up the spectrum to several mid priced models that fall in the $1000 to $2000 range. The Proform 795SL treadmill sells for under $1000 and is often a top pick among consumers and fitness experts. The LX 660 sells for under $600 and has plenty of features for a budget treadmill. Like many of the budget treadmills, Proforms often have a less than stellar warranty, typically 90 days.

NordicTrack

There are literally dozens of different NordicTrack treadmill models produced by Icon. They range in price from around $800 for a NordicTrack C1800 to $2000 for a 7500R model. Many fitness experts feel that consumers spend a bit more for the name brand when they purchase a Nordictrack treadmill. The machines often look very nice but may not always offer the best buy as some people have experienced problems with reliability. All models typically come with a heart rate monitor, but some of the less expensive models offer a 1.5 hp motor and a smaller platform, often around 50".

On the plus side, NordicTrack treadmills often offer good cushioning for those who don't want to replicate the uneven, jolting conditions of a true road workout. Their 3-2-1 warranty covers the motor for three years, the frame and other parts for two years and all labor charges for one year.

The NordicTrack Teton, which sells for just under $1500 and is a great choice for incline training and hiking. The Apex 5100i, which sells for around $1700 is also a popular choice.

Reebok

Reebok treadmills also depend on name recognition to help attract buyers. Models often look nice and have plenty of features but have been known to be less durable than other brands. It is important to note that Reebok home treadmills are not made by the same company as the commercial models found in fitness clubs.

A plus side of the Reebok treadmills is the warranty. On most models the frame is covered for a lifetime, the belt and deck and all electrical and mechanical components for 2 years, and labor for 12 months. The motor typically has a 2-3 year guarantee. One of the most popular Reebok models is the ACD4, which sells for around $1700.

Smooth

Another treadmill manufacturer that is making a name for itself recently is Smooth. This company's biggest marketing appeal is that they sell their treadmills direct to the consumer over the Internet on their company website. They claim this allows them to reduce prices, and in fact, many models run less than comparative treadmills offered by other manufacturers.

All Smooth treadmills have a 10-year warranty on the motor and 12-month labor warranty. Other parts such as the belt, deck and electronic components it typically covered from 2 to 5 years. This protection makes Smooth treadmills an appealing buy to those who have had problems with previous equipment or simply don't like to be stuck fixing things.

Smooth treadmills often rank at the top of their respective price band listings. Many experts choose them for their excellent features and reasonable price. The Smooth 5.0P has a 2.5 hp motor and 9 preset programs. It has been called the best treadmill on the market for overall value. At just under $2000, the Smooth 7.1HR is a popular model for those who require a bit more advanced model. Both units fold for storage.

Trimline

Trimline is another popular brand of home treadmills. They are often compared to Smooth equipment and have a longer warranty but a higher price tag. In some instances, experts feel the expense is justified, while in other models it is not. Trimline offers six folding models and three non-folding. The Trimline 1610, which sells for around $1000 has been recommended as a good starter machine. And the Trimline 7200 remains a top seller despite the price increase that puts it over $2000.

Keys

Keys Fitness is a relative newcomer to the treadmill industry, getting its start in 1997. They have shown improvements in quality and features each year and are known to offer a competitive product in the low to mid priced treadmills. They offer a 10-year warranty on their motors, 2 years parts and electronics, and 1 year on service. They are often said to be comparable to Smooth in price and features. The Keys 1200 is a nice standard treadmill that sells for just over $1000. The 8800 HR model is more heavy duty with a bigger motor and platform and a higher price of over $2000.

Spirit

Spirit is a treadmill company that has been around for over 20 years. They are usually known for leading the industry in new features. If something different or innovative comes out, chances are Spirit was the one to introduce it. Although their SL 188 is priced below $1000, and is a good buy at that price, the majority of their models are in the mid price range of $1500 up to $3000 plus. Spirit treadmills often have good warranties and solid quality.

Landice

Landice is often considered the top of the line in treadmills. The usually cost over $3000 and at this price, you get some great features, heavy duty motors, and a lifetime warranty on parts. If you have the money and are serious about your training, any of the Landice models, either in the L7 or L8 series, provide quality options.

Cybex

Cybex is another manufacturer that produces high end treadmills. Formerly known as Trotter, the treadmills produced by this company have high quality and prices to match. Again, it is more a matter of which one fits your needs because at this price you'd better be getting a good machine. The Cybex 300T, which sells for $3000 and the Trotter Elite, which costs nearly $4500 are two options.

As these comparisons show, budget will be a starting point in selecting a home treadmill, as will the way in which you plan to use the machine. While for the most part you get what you pay for, fitness experts caution that name brand treadmills aren't necessarily better than less well-known equipment. Check the warranty, check the features, and most importantly, check with people who have owned the treadmills or do repairs on fitness equipment. With so much information available, making an informed decision is easy. It's actually sticking to your exercise routine that will be the tough part.

About the Author:

C.J. Gustafson is a successful writer for Treadmill-Ratings-n-Reviews.net, providing treadmill ratings and treadmill reviews on the most popular models.

Filed In: Fitness and Sports | Exercise Equipment | Treadmills

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