Exercise And Fitness


Rediscovering That Perfect Body

The image of the body beautiful is constantly with us, whether in the media, with new looks of the rich and famous or in adverts for new and miraculous supplements or exercise fads.


Exercise To Make The Best Of Your Body Shape

Depending upon your genetics, as well as your exercise routine and diet, your body shape may be quite different from those around you. Not everyone likes the body type or shape that they are born with, but there are ways to make the most of what you have.

20 Minutes to a better body

In this busy world of hush and rush, women find less time to their health. But note small changes in your lifestyle could add on to give you a better disease free, fit and healthy body. We often hear people complaining lack of time and motivation to exercise or that they are too busy to workout.

Stretching the groin 

The adductor muscles of the leg are often referred to as the "groin muscles" and include the adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis. They are fan-like muscles in the upper thigh that pull the legs together when they contract. They help stabilize the hip joint. The adductors attach from the pelvis to the femur (thigh bone). 


Strengthening the Pelvic Floor

The pelvic floor is a large hammock of muscles stretching from side to side across the floor of the pelvis. It is attached to your pubic bone in front, and to the the tail end of your spine behind. The openings from your bladder, your bowels and your womb all pass through your pelvic floor. Your muscles near your pelvis are very important to stretch.


Bikini Bridge: Latest Fitness Craze

'Bikini Bridge' term which has been around since 2009, is circulating on social media now. Bikini Bridge means when bikini bottoms are suspended between hip bones, causing a space between bikini and lower abdomen. Actually it began as a hoax but has now gone viral on social media.


No Excuses: Simple Steps for Setting Up Your Own Home Gym

You know how to deadlift that last slice of pizza into your mouth, and you're great at running laps between the kitchen and recliner during commercial breaks. Now it's time to get more serious about your health.


Exercise to Bust Out Body Toxins

With every passing day the percentage of toxins are on the rise in gar-gan-tu-an around us. They are in the air we breathe, the food we eat, the water we drink, and they are at home, at work, at school and in our neighborhoods. With the rise in consumption of fried and fatty foods, processed and fast foods, as well as sugars, the liver is left exhausted. Other factors that can break down this natural detoxification process and make it slower and more sluggish include sickness, diseases, legal and illegal drugs, alcohol, smoking, stress and even consuming too much food.


Working Out Well: Avoiding the Most Common Injuries at the Gym

Oh, the irony of attracting injury while pumping iron! Those who regularly workout are well on their way to a better body and sense of well being. However, you can have too much of a good thing, especially if you're negligent regarding equipment, proper form, and necessary rest.


Women's only gyms: a vital step in fitness?

Many women are intimidated when they workout at the gym. The sweat of other people dripping from weights, those people who make obnoxious noises when they use a treadmill, the leering glances of men as you try to get fit.


How To Beat Runner's Knee

Runner's knee is an overuse rather than a traumatic injury. Any activity that repeatedly stresses the knee joint, including walking, skiing, biking, jumping, cycling, and playing soccer can at some time cause Runner's knee.


Promoting Healthier Body Image

Body Image is defined as the mental representation of your physical self at any given point in time. Body image refers to how you see yourself, how you feel others perceive you, and what you believe about your physical appearance. Body image is influenced more by self-esteem than by how physically attractive you are to others. It is how YOU feel about and in your body.

Biking Basics: Tips to Choosing the Perfect Bike for Your Riding Needs   

Now that the warm weather is upon us, it's time to get outside and get active. Walking, jogging, and bike riding are common exercises that can really help you shed some pounds and tone your body.

Exercising: Why Safety is Priority Number One  

Regular exercise not only helps you get and remain physically healthy, it can have emotional and social benefits. Of course, with any physical activity, you may sustain an injury. If you get injured, you may not be able to continue your exercise regimen and maintain your level of fitness.

Exercises for a perfect Ab and bum  

If you want to reduce your tum, bum and legs, then you're going to have to lose body fat. You can't stay at an elevated body fat level and achieve smaller trouble-spot areas. It will never happen...never! Sixty to 90 minutes (ideally daily) of aerobic exercise is still the best way to reduce body fat. Aerobic exercise uses the fat in our bodies as one of its fuel sources so, if we exercise long enough and often enough, we'll "bite into" the stored fat.

Top 5 online fitness tools to help kick start your fitness regime in 2016  

The New Year is not only a time for celebration but also when people embark on journeys to better themselves through New Year's resolutions. To varying degrees of success, improving fitness is one resolution that is embarked upon year after year.  

Workout Tips for mother-daughter duo  

While you are looking around for a workout partner in order to get fit, just a hand shake away is one in form of mother and/or a daughter. Age doesn't matter if you have a daughter who is a pre-schooler, grade schooler, teenager and so on. This will not help in building your physical fitness but what you stand to gain is a emotional bonding which will only get stronger with time and age. 

Your Timeline for Exercise After Breast Augmentation 

If you're one of the thousands of women around the world thinking about undergoing breast augmentation this year, you likely have a lot of questions about what you can expect after surgery. Many fitness-conscious patients are especially curious about the length of time they'll need to stay out of the gym and away from other strenuous activities.


Medicine ball Workout for Lower Back 

A medicine ball is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). It comes in a variety of weights from 2lbs.-30lbs. and can be made of hard plastic, dense rubber or synthetic leather material. Being one of the oldest strength and conditioning tool, it has been used to improve explosive power and strength.


Pilates: an Exercise in Balance 

Pilates is one of the most popular forms of exercise around, mainly because it produces real fitness results without much of the 'strain and burn' involved in more typical workouts. Pilates is one of the few forms of 'real' exercise that can be performed by those with prior back, muscle, and joint injuries (as long as it done under the supervision of an expert instructor).


Exercise or Liposuction? The Answer Could Be Both

Personal trainers are probably the last group of people anyone would think could benefit from liposuction. These people get plastic surgery? The exercise gurus with sculpted physiques, honed daily at the gym and maintained in the kitchen with a nutritious diet?


Tips to Make Your Training Productive

When the final goal, is muscle development one needs to understand the factors that stimulate muscle growth.


Time to get your abs ready for Summer

Abs are your body's center of power and provide core strength. Strong abs aid balance, help prevent lower back injuries and promote good posture. Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are not just for physical well being, but for aesthetics too.


Revolutionizing Fitness Over the Past 100 Years
One thing that never goes out of style from generation to generation and that is keeping fit. Getting jumped started to exercise can seem like a grueling task, that is until you get in the groove and rhythm.


Exercising During IVF Treatment
Regular Workout and healthy nutrition are crucial factors that contribute to a person's overall health and well-being. It is ideal for all patients to care for their health, and exercise regularly as a part of their daily care.

Benefits of Yoga Pants for Women
When it comes to yoga, the first thing that experts recommend is to relax and be comfortable.

Improving your metabolism
We know that our bodies need fuel, as does a car. We can increase the performance of a car with good fuel, and we know that cheap or incorrect fuel causes unnecessary wear and tear on the engine. For us it's the same: we work better on good quality fuel and burn more fuel when inactive, to power basic processes such as breathing and blood circulation.


Stretching with, not against Gravity

Often, people will try a stretch, find they "can't get into it," and either try to force it or give up. Flexibility varies from person to person. We all can agree that there are people that can do the splits and there are those than cannot.

Holistic Fitness: An insight into the new craze among gym shy fitness enthusiast

For a regular gym goer since few years, it has helped him with physical fitness but mental well being has been a distant dream. So, she moved on to a regime that lets him practice swimming, sprinting, running, Olympic weight-lifting and boxing with a group of like minded people. This is holistic fitness.

7 Steps to Trim Torsos

The stomach muscles are often some of the weakest in a woman's body and we tend to make up for this fact up letting the back take the strain.

Exercises for Women to get Chiseled Sexy Calf Muscles

Chiseled calf muscles look sexy on a female. When you wear shorts or short tight lowers it makes heads turn. Women Fitness brings to its readers a complete resource for women to have perfect sculpted calf muscles.

Your Timeline for Exercise After Breast Augmentation

If you're one of the thousands of women around the world thinking about undergoing breast augmentation this year, you likely have a lot of questions about what you can expect after surgery.

Top trainers for your New Year training

What's your New Year's resolution for 2016? If you're vowing to get active and improve your general fitness, you'll need to make sure you have the right equipment to start your exercise journey.

Glutes For Women

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.

Kettle Bell Swing: a Ballistic Version of the Plank

If you are looking for an exercise that can work the posterior chain to overcome all the negative effects of sitting. The Kettlebell Swing can be a good choice. This super exercise can strengthen your heart and help you lose weight, too. 

Capoeira: An Ancient Brazilian Fitness Routine

Capoeira is a Brazilian martial art that combines elements of dance, acrobatics and music, and is sometimes referred to as a game.

Strategy for building muscle mass and muscle density

Fitness model or natural bodybuilder look strikingly different because of a low body fat percentage and enhanced muscle mass and muscle density. These are components which can be built over time. You cannot just expect results within three to four months and think you have done the necessary work.


Jump Rope Workout

Jumping rope is a great cardiovascular exercise. It's one of the foundations of a boxer's conditioning program, and you've got to be in shape to box. The tennis champ Jimmy Connors used to skip rope as part of his conditioning routine.

Water Aerobics during Pregnancy

If you're looking for a fitness regimen that will help you keep fit throughout your pregnancy, consider doing some water aerobics. Being in water will take the weight off your legs and back and you will feel more comfortable working out. Aside from that, aquarobics has been shown to help during labor.


5 Pool Exercises for Leaner Thighs

If you've got saddlebags, it's a sign that your body has very active fat storage enzymes in your thighs. Extra calories tend to get stored in the body, in your case they are headed towards your thighs.


Exercising to Gain a Dancer's Body

A dancer's body workout is aimed to build strong, flexible muscles and leave you feeling more graceful than a typical gym workout. Incorporate these moves into your workout three to four times a week to stretch and build all muscles.


Intermittent Hypoxic Training and Relevance in Sports Activities

Intermittent hypoxic training (IHT), also known as intermittent hypoxic therapy, is a non-invasive, drug-free technique aimed at improving human performance and well-being by way of adaptation to reduced oxygen.


5 Kickboxing Moves to Killer Abs

Looking for an effective cardio workout, kickboxing is here for you as it engages almost every muscle in your body. It tones your arms, abs, shoulders, back, and legs at the same time.

Exercising with Pets

Various studies has been done that conclude pets can make great companions as fitness buddies. The American Heart Association released a report in its journal Circulation -- the result of an expert panel's thorough literature review -- listing the benefits of pet ownership on human heart health.


Working the Psoas: a Bet to Prevent a Stiff Back

When you sit in a standard chair, some important postural control muscles are inactivated, while others are being asked to work overtime. The Hamstrings are shortened by long hours of sitting. Also, during sitting, the Gluteus maximus (GM) is relaxed and unable to tension the lumbosacral fascia.


Ultimate Exercises to have a Butt like Kim Kardashian

The year 2014 was officially been deemed the year of the booty. Nicki Minaj's "Anaconda," J. Lo's, Iggy Azalea's "Booty," Meghan Trainor's "All About That Bass," and Kim Kardashian's Paper magazine cover all focused on their famous butt.


Walking: a Super Food for Fitness

Twenty minutes of walking a day - or its equivalent - can cut the risk of many diseases and premature death by almost a third.


Exercises for a Neat Cleavage Bust

Two important factors that are responsible for breast involution are skin elasticity and breast density. Breast shape changes as the result of gravity, breast growth, pregnancy, breast feeding, weight fluctuations which in turn cause stretching of the skin's collagen and elastin which keep the skin firm.


Sculpting Long, lean and lovely Shoulders
Toned shoulders and sculpted arms make dressing an absolute pleasure, and they also make your upper body leaner and stronger. They take time to achieve, but rest assured it can be done - here's how.

Sonia Satra's Moticise-How Adding Mindset to Exercise Shapes Your Body, and Shapes Your Life

'How much do you want that book? How far will you go?' Sonia yelled. She was standing over me, her hand way above my head. I was doing burpees, jumping back into plank and then up, and I thought I was at my breaking point. Instead, I jumped up higher and reached her hand.


Sonia Satra's Moticise-How Adding Mindset to Exercise Shapes Your Body, and Shapes Your Life

'How much do you want that book? How far will you go?' Sonia yelled. She was standing over me, her hand way above my head. I was doing burpees, jumping back into plank and then up, and I thought I was at my breaking point. Instead, I jumped up higher and reached her hand.


Yoga Asanas for Reducing Abdominal Fat

The most dangerous fat lies around the organs, deep within the belly. The fat in the abdominal area functions differently than fat elsewhere in the body. It has a greater blood supply as well as more receptors for cortisol, a stress hormone. With high stress and, consequently, high cortisol levels, more fat is deposited in the abdominal area.


Natural way to Breast Enlargement

Breast augmentation and augmentation mammoplasty are plastic surgery terms for the breast-implant and the fat-graft mammoplasty approaches used to increase the size, change the shape, and alter the texture of the breasts of a woman.

Top 10 anywhere Leg Exercises 

Work calls many of us to travel a lot which can sometimes jeopardize our diet plan and exercise routine. Also, with the summer break around many of you would be planning a holiday. Just in case you stand a risk for giving in or losing track, check out and remember these tips to be make up for the lapses, if any. 

Fitness tips for Travelers 

Work calls many of us to travel a lot which can sometimes jeopardize our diet plan and exercise routine. Also, with the summer break around many of you would be planning a holiday. Just in case you stand a risk for giving in or losing track, check out and remember these tips to be make up for the lapses, if any. 

Nordic Walking: A Total Body Exercise

Nordic walking is a total body version of walking that can be enjoyed both by non-athletes as a health-promoting physical activity, and by athletes as a sport. The activity is performed with specially designed walking poles similar to ski poles.


Sculpting the Calve Muscles

There are two primary muscle groups on the back of the lower legs - the gastrocnemius and the soleus muscles. The soleus is a wide, flat muscle that lies beneath the heart shaped gastrocnemius. Both muscles contract to extend the feet and toes, but the soleus can only fully contract when your leg is bent to at least a 30-degree angle.


Managing cholesterol with exercise

A sufficient weekly volume of exercise can lower both total cholesterol and LDL-cholesterol and increase HDL-cholesterol (the ''good'' cholesterol).


Sarcopenia and the importance of resistance training

Sarcopenia (pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes from the Greek, for "flesh reduction." Just like osteoporosis and arthritis, "sarcopenia is a serious degenerative condition that increases ones risks for falls and makes one more vulnerable to injury."

5 Fitness DVD's for Time Pressed Females

Instead of spending a fortune on gym membership, try one of these alternatives in the comfort of your own home. Whether you're a yoga bunny or short of time, there's something for everyone.

Easy ways to boost your activity level

An active lifestyle is more than simply visiting the gym for an hour or jumping around in the living room to an aerobics tape. Be creative and find ways to incorporate movement into almost everything you do.

Blasting through training Plateaus
If your workout has hit a snag, don't despair. By implementing the following strategies, you can blast through a plateau and take your physique to new heights.

Exercising with Migraine

Portuguese researchers discovered that sudden heavy physical exertion releases high levels of nitric oxide into the bloodstream of migraine-prone individuals, prompting the dilation of blood vessels and the onset of a migraine headache within the next several hours.


Choosing the right exercise for banishing back pain

Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles.


Ballet-Barre At-Home Workout for a Toned Physique

Looking for small, isometric movements combined with stretches to lengthen muscles or exercises to challenge your core stability and balance. Then Ballet-Barre workout can be a good choice. 


Iobella: New Body-Shaping Craze Among Women

Iobella innovative body-slimming technique originated in Switzerland and evolved in Italy before making a splash in Argentina, where IOBELLA has achieved an A-list following among celebrities, socialites and women who simply want to look their best.


Rediscovering that Perfect Body

The image of the body beautiful is constantly with us, whether in the media, with new looks of the rich and famous or in adverts for new and miraculous supplements or exercise fads.


A Fitness Valentine with Your Partner

For some Valentine's Day means long-stem roses and fine dining, but this year valentine among fitness-obsessed is more about, cycling, yoga, and boot camp-together. Find ways to get your partner's heart racing for year-long lasting health & fitness memory.


Fitness Boot camp: Best Fitness Seekers Destination

Fitness boot camp are still very popular and best place to get afit body. A fitness boot camp is a type of group physical training program conducted by gyms, personal trainers, and former military personnel. These programs are designed to build strength and fitness through a variety of intense group intervals over a 1 hour period of time.


Boxercise: A High Intensity Upper body Workout

Boxercise refers to a form of physical workout and fitness programme that involve combining boxing together with a prolonged exercise of moderate intensity such as the aerobic exercise. Boxercise is a fantastically fun exercise class based on boxing training principles.


Weighted Vests: Power Walking

Weighted clothing is clothing that adds weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body (or to other garments) which leave the hands free to grasp objects.


Hulas: Whittle While You Work Out

Hula hooping can burn more calories than step aerobics and raise your heart rate as much as cardio kickboxing. It works your waist and core muscles, and can tone your thighs and biceps.


Exergaming: Fusion of Exercise and Gaming

Fitness game, Exergaming or exer-gaming (a portmanteau of "exercise" and "gaming") is a term used for video games that are also a form of exercise.


Jumping Shoes: Low-Impact Cardio

Jumps using jumping shoes is an explosive, highly motivating, interval training program. It is designed specifically to challenge the whole body, building muscular strength and endurance.


ViPR: Workout for Whole Body Integration

ViPR is an acronym for Vitality, Performance and Re-Conditioning. VITALITY: A renewed sense of energy and movement possibility - purposeful and strong PERFORMANCE: Performing at the highest level possible, with plenty to spare


Tough Mudder: Toughest Endurance Adventure Sport

Tough Mudder is an endurance event series in which participants attempt 10-12 mile long military-style obstacle courses.


Flywheel: A new Fitness Sensation

The Flywheel experience was crafted by Ruth Zukerman, a legendary instructor and driving force behind the New York indoor cycling phenomenon.


Muscle Confusion: A new fitness craze demystified

A definition of muscle confusion is "A training principle that states that muscles accommodate to a specific type of stress (habituate or plateau, also called homeostasis) when the same stress is continually applied to the muscles over time, therefore one must constantly vary exercises, sets, reps and weight to avoid accommodation".


Barre Belles: A Ballet-Inspired Workout

Barre Belles is the ballet-inspired workout created by Alison Hess. Choreographed at 160bpm, it is sure to have you sweating and shaking.


Rebound Exercise: A Low-Impact Cardio Workout

Rebound exercise or Rebounding is a type of elastically leveraged low-impact exercise usually performed on a device known as a rebounder-sometimes called a "mini-trampoline"-which is directly descended from regular sports or athletic trampolines.


Kranking: A Revolution in Upper-Body Cardiovascular training

Kranking is the claimed as the first exercise program to focus on the upper body as a way to build cardio fitness. It represents a new way to build aerobic capacity and upper body strength, burn calories and build core stability. And since it utilizes the upper body instead of the legs, it represents a unique cross-training opportunity for athletes of all types.


Sweatworking: New Trend Taking the Fitness Industry by Storm

Sweatworking is business networking while taking physical exercise and so working up a sweat. This way of working originated in the USA and started to be promoted in London in 2012, where gyms offered facilities and sessions of this kind.


Tabata Protocol: 40/20 Fitness Workout

40/20 is based on research by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan.


High-Intensity Interval training: Multi-Beneficial Exercise Regime

High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods.


Increasing overall Flexibility

Keeping your muscles and ligaments flexible is important because tight muscles can cause chronic pain. Flexibility training  helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture.

Dancing Away Parkinson's Disease Symptoms

Studies have shown that, on average, men tend to be affected earlier in life by PD and suffer a more severe course of illness than women. Furthermore, the symptoms of this condition seem to vary according to the sex of the patient. Another key aspect to be noted,  Estrogen plays a role in delaying or preventing age-related cognitive decline and memory loss.

Nutrition and Exercise Guidelines for Cancer Survivors

New research finds many cancer survivors are obese and not physically active, which could make it harder to keep their cancer under control. Researchers in Canada analyzed data from more than 114,000 adults.

Physical activity Vs Cancer Risk

 Not moving around enough increases your risk of colon and breast cancer. Inactivity may also been linked to cancers of the womb, lung and prostate. On the other hand, the good news is that being very active can probably halve your risk of  cancer.


Step Aerobics: Effective in Modifying (Cholesterol) Profiles

The more vigorous the exercise is, the better, from the standpoint of overall health benefits.



Get ready to Stretch

A fitness injury can be painful, inconvenient, and ruin your exercise routine. Thankfully, though, there are ways to keep your body in top condition at every workout. In addition to practicing equipment safety, and proper form, you can significantly cut your risk of injury by regularly stretching your muscles.


Preventing ACL Injury through Strengthening Exercises

The Anterior Cruciate Ligament is extremely important to all, as this ligament controls rotational forces in the knee. If this ligament is torn, sudden changes in direction become nearly impossible. Prevention of injuries to the ACL should be part of every training regime.


Walking: an insurance against crumbling skeleton

Exercise plays an important role in building bone in childhood and adolescence, maintaining bone before 50, and slowing down bone loss after 50. But exercises are not equal. Brisk walking (as if you are late for an appointment) for 30 minutes four days a week can help reduce bone loss before and after menopause.


Anemia & Exercise Performance

A drop in athletic performance or a general feeling of fatigue may indicate you are suffering from anemia, a condition in which the production and amount of your red blood cells is below normal. Red blood cells which carry oxygen from the lungs to muscle tissues and organs are synthesized in the bone marrow. Each cell lives for about 120 days in the circulation.


Exercises to fight Cellulite 

Cellulite is the lumpy substance resembling cottage cheese that is commonly found on the thighs, stomach, and butt. Cellulite is actually a fancy name for collections of fat that push against the connective tissue beneath a person's skin, which causes the surface of the skin to dimple or pucker and look lumpy.


Stretches For Runners to Prevent Injury
Running for many is a part of your cardiovascular routine. Running, of course, is not for everyone. It is a high-impact activity that is not always suitable for over-weight or older women, whose joints just can't take the constant pounding.


Exercises to Cross-train and Stay Socially Active
Keep in mind, variety is the spice of life, so enjoying rock climbing, Rollerblading, cycling, hiking, jogging, or skiing with friends, which are also excellent ways to stay socially active and keep the body fit.


Training with Strength band
As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workout. They're easier on the joints. In fact, they're so effective and safe that physical therapists often use them with their patients.


Post Pregnancy Core building Exercises

It can take 6-12 weeks to return to a pre-pregnancy state - sometimes longer - so don't give up! With proper training, and beginning as early as 24-48 hours after birth, you can avoid many problems and work toward rebuilding and toning your body the right way.

The bicycle kick: effective for the rectus abdominus

A study of 30 healthy women and men, ages 20-45, sponsored by the American Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective.

Get ready for summer fitness

A workout to firm your Bikini-bashful body zones. You can do all the exercises or just the ones that target your personal trouble zones. Either way, do them every other day to see results in three weeks.

Fitness tips to suit your Body-Type
All of us are programmed by birth to be tall and long-limbed, petite and short limbed, small framed or big-boned or whatever. It is better for all of us to begin accepting the imitable things about our body type, and move towards improving on what can be improved.

Exercises to Prevent Nighttime Leg Cramps
Have you suffered from sudden spasms, or tightening, of muscles in the calf (sometimes in thigh and foot) at bedtime or rest? There is a chance you might be suffering from Nighttime Leg cramps.

Get Ready for Lower Body Workout
Working the lower body requires a lot of energy, but that effort is repaid with many benefits. Energetic exercise which uses the big muscles of the legs and hips speeds up your metabolic rate long after the exercise is over. Thus a combination of strength training to accentuate and define muscles, and frequent aerobic exercise to help you lose any excess fat, can dramatically improve your shape.


Teaming Up for a Partner Workout

According to a recent study, working out with a buddy could increase the effectiveness of your workout, so this valentine's Day pick a partner to workout. The study further stated that choosing a partner who you perceive to be a better performer than you could increase your workout time and intensity by as much as 200%.


Get Ready to Spice up your boring workout

Boredom will kill any workout routine. Who really wants to work out on the same machines doing the same reps every day? It gets to be so very boring, that you lose all motivation to work out in the first place. This is an indication that your body is craving for new and adventurous ways to workout.


Michelle McCool WWE Professional Wrestler Fitness Advice

Michelle Leigh McCool, is an American professional wrestler who is best known for her time in WWE. She is a former two-time WWE Divas Champion & a two-time WWE Women's Champion.

Exercising with Contact Lenses

Trying to participate in sports or exercising while wearing glasses can be rather difficult. Many hazards are posed from this practice such as destruction or damage to the glasses themselves.


Start - Keep - Stop Exercise to Stay Fit in 2013

Its time to clarify and re-define your goals for 2013 and rock all through the year. Catch on the latest exercise routine called, The  Start - Keep - Stop exercise.


Body Weight Training: A Top Fitness Option for 2013 

According to a survey submitted by The American College of Sports Medicine (ACSM), Body weight training is at number three position in top fitness trend for 2013. Body weight training has become increasing popular with "at home" exercisers and folks "on the road." Also because, it's affordable (no equipment to purchase), speeds up the workout time (no equipment to adjust), and doesn't require much space.



Cardio-Kickboxing : Do & Don't

Aerobic kickboxing can be effective and fun - if you 're careful. Here are some tips for anyone embarking on this type of exercise program, but beginning exercise need to be the most conservation of all.


Exercises to Make the Most of Your Shape

All of us are programmed by birth to be tall and long-limbed, petite and short limbed, small framed or big-boned or whatever. It is better for all of us to begin accepting the imitable things about our body shape, and move towards improving on what can be improved.

Diabetes and Exercise

In a new randomized controlled trial, both aerobic and resistance exercise improved glycemic/blood sugar control in people with type 2 diabetes. The greatest improvements came from combined aerobic and resistance training.


5 Budget-Friendly Ways to Exercise without Buying a Gym Membership

While some people really value the time they spend at the gym, and love the results they're getting, shelling out money each month for a fancy gym membership simply doesn't appeal to me. I'd rather buy something else, like a pair of shoes, or a nice dinner.


Guidelines to Prevent Cheerleading Injuries

Cheerleading has evolved from leading the crowd in cheers at football games to a competitive, sport featuring acrobatic stunts performed by a group of athletes- and as a result the number and severity of injuries from cheerleading has also surged.



Top 5 Royals Fitness Secrets Revealed

Every women desires to be lean and fit with well sculpted B's (breast & butt). The idea extends from watching celebrities and royals who inspite of thier hectic routine are able to squeeze out time for exercise and a healthy diet. Be it, Queen Rania's secret of looking beautiful, fit and healthy or sport loving princess Alexandra's way of staying fit. We have for you Top 5 Royal Queen and Princess Fitness secrets uncovered.

Medicine ball Workout for Lower Back  
A medicine ball is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). It comes in a variety of weights from 2lbs.-30lbs. and can be made of hard plastic, dense rubber or synthetic leather material. Being one of the oldest strength and conditioning tool, it has been used to improve explosive power and strength.

Minimizing Sore Muscles  
Arghh, the dull pain from sore muscles, is a repeated complain from women involved in fitness training! Hard exercise causes muscle damage. If you looked under a microscope at your sore muscles after a hard workout you would see torn and ruptured individual muscle cells, and breakdown of the membranes between them. High intensity exercise causes muscle soreness.

Full-body workout: BODY, MIND AND SOUL
Of course, there's always that old standby, a sleeker body. It's the reward that lures legions to the jogging trail, the health club or the aerobics class..

Total Body Workout: Top to toe Rejuvenation

If you find yourself too busy to make it to the gym 5-6 times per week or you feel that your body is over trained and you need a refreshing change, the total body workout may be just the thing you need.


Escalating Density Training: for enhanced muscle performance

Escalating Density Training is not like your traditional weight training. While traditional weight training focuses on muscle fatigue, EDT focuses on muscle performance. In this system, you move increasingly heavy weights in short periods of time in an effort to boost your overall power output.


The New 10-20-30 Concept for Runner
In a new study conducted by researchers at the University of Copenhagen, recently published in the Journal of Applied Physiology, runners saw a notable increase in speed, stamina and performance after adopting a new 10-20-30 training method.

Resistance Band Workout for Travelers
Try to work up to 20 reps for each exercise while performing your resistance band workout. (If it's your first time, start with five or however many you can or have time to do)


Zumba Fitness: Making Exercise Fun

Is fitness fun for you? Do you find yourself motivated? Do you dread the treadmill? Yes, then maybe your fitness needs to be redefined. Fitness should be fun, so that it lasts. Although diet, nutrition, hydration and a workout plan are crucial, the most important ingredient to fitness is fun.


Lift Weights to Beat Stress

Weight training is very helpful in reducing stress. Lifting heavy or challenging weight can help you to release all the negative energy that you may be carrying around.

Exercising With Heart Disease

Exercise plays an important role in both the prevention and rehabilitation of many forms of heart disease. Exercise can have a positive influence on many of the factors that increase the risk for heart disease such as high blood pressure, high cholesterol, diabetes and obesity.


Gearing Up for Improved Golf Swing

In order to prepare for the upcoming season of golf and to improve your golf swing, the implementation of golf fitness exercises geared to develop your body in the golf swing is needed. This type of program will prepare the body for the golf swing and golf next season.


Bianca Burke: Striking for Higher Goals

Twenty-two years of age, a leading Fitness model and Bikini Competitor, winner of second Place at the fitness competition, the Natural Buckeye Classic and working as a Qualitative Data Researcher- well, its no other than Bianca Burke.


Pilates for a complete hip workout

Pilates is great for shaping your body, balancing your muscles and making you more flexible. It gives attention to your stabilizing muscles, which are often ignored by other exercise styles. It does some strengthening, especially when it comes to your trunk section, but its primary purpose is not to make your legs strong.


Victoria Barr : Sprinting for Life

Born 14 April 1982 in Gateshead, Vivtoria Barr is an athlete who represented Great Britain at the 2008 & 2009 Summer Olympics in the 4x400m women's relay. In 2010, Victoria won a bronze medal representing Great Britain at the 2010 European Championships in the 4x400m relay. The team completed the final in a time of 3:24.32. She is supposed to represent Great Britain in 2012 Olympics to be held in London.

Choosing the Right Pair of Shoes

Before you blow your money on a pair of shoes, it's important to understand the sport for which the same are being chosen, walking, running, jumping etc.

Exercise for building better bones

The optimal exercise regimen for preventing osteoporosis has yet to be established, but these guidelines are based on our current state of knowledge


Annika Sorenstam : an Inspiration for All. 

Every shot counts and every day is an opportunity to make a difference in the lives of young people. Annika's love of sports was nurtured by her parents Tom and Gunilla and was strengthened by a healthy rivalry with her sister Charlotta. She began playing golf at the age of 12, but also occupied her time with badminton, soccer, tennis and competitive skiing.


"Proper Conditioning & mindset essential for fitness" says, Ashley Anton 

Having a background in competitive gymnastics and currently a professional competitor for Miss Fitness USA & National Finalist for 2011 is no other than, Ashley Del Monte Anton. After being a gymnast for10 years Ashley was forced to retire from the sport after suffering multiple severe injuries.



Exercise Overindulgence: are you pushing too hard? 

There is a thin margin between over-training and under stimulating a muscle for growth. While sweating it out in the gym one loves to reap the benefit of their labour What happens, if your body stops responding in a positive way.


Tummy Exercise Myths

Our bodies are genetically conditioned on how we lose or gain weight. The first place where we gain weight is the last place where we lose it. We cannot reduce only the part we do not like. Once we lose fat from our body, we lose inches everywhere even where we do not want to lose.


Cooling Down: a must after every workout

Cooling down is equally important at the end of your exercise session as it is to warm up. Do not neglect this part of the routine, however tired you are: just as you needed to raise the performance level of your cardiovascular system, so you now need to bring it gently back down to normal.

Turning gardening into a complete body workout  

Trust me you could turn gardening into a complete body workout, and at the same time make your environment more beautiful. Gardening involves a number of different kinds of exercises, including stretching, weightlifting, and a moderate cardiovascular workout.


An Insight into Miss Canada (Petite) Teri Mann's routine

Teri's interests developed in the field of Anatomy and Physiology which prevailed upon a medical profession as a MRI Technologist specializing in breast imaging. She encounters not only breast cancer, but essentially ailing health in every aspect imaginable.

Pole Dancing: for a sexy workout

  Pole dancing exercise moves typically include climbing, hanging, spinning, swinging, and striking sexy poses on or around the pole. Working with a pole tones the upper body, legs, and core, it can add variety to your platonic workout, while providing body support at the same time .

Tennis Elbow: an insight into elbow pain.
According to new research from Yale University School of Medicine. Findings show that people who practice yoga and meditation at least three times a week may reduce their blood pressure, pulse and -- most importantly -- their risk of heart disease.

The Fitness Ball: a challenge for your abs

The fitness ball - basically a big, somewhat bouncy ball - was supposedly developed by a physical therapist to rehabilitate back, knee, and hip injuries, but they can do a whole lot more.

Plyometric: to enhance upper body strength

You have a substantial number of options when it comes to getting and staying in shape. The days of combining a boring resistance training session with a cardiovascular workout are gone. With plyometrics circuit training, you can spice up your workout and add flare to your exercise regimen.


Rising Against Osteoporosis

At birth, our 270 bones lack calcium. As we grow, a bone's soft collagen framework rapidly stores calcium.  Bones lengthen at special structures near their ends called growth plates.  

Yoga Asanas for Reducing Abdominal Fat

The most dangerous fat lies around the organs, deep within the belly. The fat in the abdominal area functions differently than fat elsewhere in the body. It has a greater blood supply as well as more receptors for cortisol, a stress hormone. With high stress and, consequently, high cortisol levels, more fat is deposited in the abdominal area.

Exercising with Migraine

Portuguese researchers discovered that sudden heavy physical exertion releases high levels of nitric oxide into the bloodstream of migraine-prone individuals, prompting the dilation of blood vessels and the onset of a migraine headache within the next several hours.


Training the Hips

The hip is one of the largest weight-bearing joints in the body. When it's working properly, it lets you walk, sit, bend, and turn without pain. To keep it moving smoothly, a complex network of bones, cartilage, muscles, ligaments, and tendons must all work in harmony.

Uncovering the Formula for Strengthening

To strengthen a muscle, let it do its job repeatedly against resistance. For example, to bring strength back to your weakened neck and upper back muscles, and to strengthen them a little further to meet the demands of a bent-forward posture, you must not only use these muscles, but also make them work harder than normal.


Striking for time efficient workouts in 2010

One thing that won't change in 2010? Our time-crunched schedules. We're busy and we don't want to waste time with long, boring workouts. The result of this trend will be shorter, higher intensity workouts.

Jazzercise: Dance Yourself into Shape

Energetic dances and dance-based exercise programs are fast-moving and fun. Dance in all its forms is a great way to get and stay in shape and to loosen up joints and muscles. Besides, dancing is fun.

Vibration Plate exerciser:  effective for Weight Loss

New research suggests that, if used properly, vibration plate exercise machines may help you lose weight and trim the particularly harmful belly fat between the organs. Overweight or obese people who regularly undertook Power Plate exercise are more successful at long-term weight loss and shedding visceral or belly fat than those who combines dieting with a more conventional fitness routine and those who simply maintain dieting.


Training for Building The Perfect Physique

To get the kind of look a bodybuilder has or even better think of you self as a body sculptor. Trust me you don't have to workout day and night for achieving a perfect physique. Just keep in mind the following tips in your mind and see the difference in your body yourself.


Why don't I Sweat? Finding Answers.

The purpose of sweat is to cool the body by sitting on the surface of the skin and allowing heat to escape from the body. Effective sweating is when someone is glistening as the moisture forms a cooling film over the skin. An abnormal lack of sweat in response to heat may be harmful, because sweating allows heat to be released from the body.


Resistance Stretching: for enhanced strength

Resistance stretching, is a form of conditioning, that contracts a muscle and elongates it -- the opposite of an exercise such as a bicep curl, which causes muscles to shorten.

Exercise and Sickness

Whether to work out while unwell concerns many exercisers. Although more research is needed, the general guideline is that if you have symptoms of a common cold, with no fever and all symptoms above the neck, moderate exercise such as walking should be okay. However, if your symptoms include fever, extreme tiredness, muscle aches or swollen lymph glands you should refrain from exercise until you get better.


Sports Drink - Good or Bad?

Many "isotonic" sports drinks claim to re-hydrate and boost energy, but then any product containing calories will increase your energy levels. Many sports drinks contain large quantities of sugar - in some cases, as much as 18 percent.

Hooping for fitness

Hooping is back and it isn't just for kids anymore. The new hi - tech hoops are larger and weighted which allows the hoop to move and maneuver around an adult body with ease. This new movement art is known as 'hooping' or 'hoop dancing', and is a perfect warm up activity for all kinds of group fitness classes.


Exercise Delays Alzheimer's Symptoms

A little bit of exercise helps people improve their memory and brain function, according to a new study. Exercise is recommended for weight loss, stress relief and energy boosts -- and now, exercise may also be used as a weapon in the fight against Alzheimer's Disease (AD).


VO2 max: a measure of aerobic fitness

VO2 max is the maximum ability of the body to transport oxygen from the air to the muscles for energy generation. It involves the heart's capacity to pump oxygen-rich blood to the muscles, as well as the muscles efficiency in extracting and utilizing the oxygen.


How much to exercise for healthy Weight loss

It has been estimated that 1/2 kilo (1 pound) of body fat equals around 16,000 kilojoules (or around 4,000 calories). So to lose 1/2 kilogram of body fat each week through exercise, we need to burn off approximately 2,500 kilojoules (600 calories) extra each day.

Moms: Play Your Way to Fitness

The need for leading a healthy, active lifestyle is indeed serious, but exercise can be play as well as work. Keep in mind that most sports and games require movement. You can think of the benefits of participating in or training for a sport as the three Fs, because you'll often get faster and fitter-and you'll have fun, too.

Plyometrics: exercises to increase power
Plyometric training is specific work to enhance explosive power. In other words, it involves a lot of jumping. Plyometric training is used for sports that require short bursts of power such as tennis, basketball, or skiing, but it's also a good exercise for anyone who wants to increase her power.


Exercise: another excellent way to combat anxiety

Anxiety is an emotion everyone has experienced. It is a distressing feeling of apprehension and uneasiness. Being anxious causes changes in your thinking (fear, worry), bodily functions (rapid heart beat, sweating), and behavior (pacing, tapping the table), all of which only reinforce your feelings of distress.


At-home Gravity Workout: to build muscle & balance

Cold weather might make you feel like hibernating, but you don't have to give up your exercise and fitness goals. You can exercise indoors. Focus on how you'll benefit if you keep up your exercise routine throughout the cold-weather season. Exercise can help you shake those winter blues.


The "Cutting Phase" in Body Building

Trying to gain muscle and lose fat at the same time is impossible. It just can't be done. This is why most women who are trying to do both at the same time see no results and give up. You have to do gaining muscle and losing fat in phases.


The Secret To Well Toned Abdominals Muscles

Abs are your body's center of power and provide core strength. Strong abs aid balance, help prevent lower back injuries and promote good posture. Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are not just for physical well being, but for aesthetics too. The secret to developing great abs lies in treating your body as a complete unit.

Elliptical trainer: for a impact free workout

Elliptical trainers are exercise equipment that combine the movements of the stair climber, treadmill, and the exercise bike into one. The basic features of elliptical machines include the drive system, the resistance system and the stride length.


Updated Physical Activity Guidelines Released

American College of Sports Medicine and American Heart Association have provided physical activity recommendations for adults and older adults


Deskercise: exercise at your desk

Our body dislikes staying still for long. The longer you're still, the more tension that accumulates from being in one position. If you're stuck behind a desk for that long, you can do some simple exercises while sitting or standing. No special skills or equipment is needed. You can take a break every couple of hours to "desk"ercise.


Interval Training : A good way to cross train

Interval training is simply alternating bursts of intense activity with intervals of lighter activity. Interval training works both the aerobic and the anaerobic system. During the high intensity effort the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity.


Exercise May Up Breast Cancer Survival

Better breast cancer survival may be among the many health perks of physical activity. The findings add strong new support to the growing body of evidence that healthy lifestyle factors such as eating well and exercising regularly provide significant health benefits, possibly even offering protection against cancer recurrences about on par with chemotherapy and even the newer hormonal and drug treatments.


Exercise Addiction

Exercise addiction is rare but real. For every person who over exercises, there are more than a hundred people who rarely exercise. Usually people who exercise regularly get along better at home and at work.


In-Line Skating

Besides giving a great aerobic workout, in-line skating also helps you get long and lean legs and tones your rear in no time.


The secret to losing Fat? Crank up the Intensity
Research shows that high-intensity, anaerobic workouts that include the short-burst, get-you-out-of-breath, sprinting types of exercise, will make your body release significant amounts of the most powerful "fitness hormone" in your body - growth hormone, or HGH.  .


Get ready to spice up your walking program
More and more women opt for walking as a form of cardiovascular exercise to burn calories and melt away the unwanted fat. Walking for fitness is certainly much more than going out for a stroll. It incorporates the muscles of the upper and lower body making it a GREAT aerobic activity. 


Exercise at Your Office
You may not want to turn your office into a mini gym, but there are exercises you can do at or near your desk to boost energy levels, relieve stress and burn calories. 

Mountain Biking: handling the hills

If cycling or mountain biking is new to you, many guides have several trips that are the perfect introduction. You will need to learn some basic shifting and climbing skills. Mountain biking can take us many places including away from the daily stress and turmoil of our hectic lives.


Pilates: an Exercise in Balance
 Pilates is one of the most popular forms of exercise around, mainly because it produces real fitness results without much of the 'strain and burn' involved in more typical workouts. Pilates is one of the few forms of 'real' exercise that can be performed by those with prior back, muscle, and joint injuries.


Mobilizing the Upper Back

The upper back muscles, specifically the rhomboids and trapezius muscles are responsible for pulling the shoulder blades together and elevating the shoulders. Their development is critical to counterbalance the chest and anterior shoulder (front) muscles.


Exercises for Women over 60
Women over 60 who exercise for at least 30 minutes three times per week have the heart, lungs, and muscles of a woman ten years younger. The kind of exercise that you do depends on what effect you want to see.


Exercise: Menopausal Woman's Best Friend

Menopause brings with it a wide range of changes to a woman's body. Without doubt, exercise is the menopausal woman's best friend in a way that it allows  to control your body and emotions by using your internal resources.


Exercise for Relaxation

Like As well as helping your body to relax by reducing muscle tension, these stretch exercises can be done to increase flexibility or to ease muscles, or cool down after exercising.  Ease your body into these stretches: you should not be jumping or bouncing around, and the exercises are not supposed to be uncomfortable.  Remember to breathe slowly and rhythmically too.


The Neck: Exercises to increase flexibility & muscle control.

The neck consists of a series of interlocking blocks (vertebrae), each linked on either side by a facet point, and all but the top two separated by a disc.  Problems can arise with any of these structures: it is possible to have a painful, stiff facet joint on one side only or on both sides, or pain at more than one facet joint on one or both sides, or at one or more facet joints and discs.


Exercise : as treatment to manage Blood Pressure

Many studies involving different age groups and differing exercise have shown that regular physical activity lowers blood pressure for those who have hypertension.  A review of over 20 physical activity and blood pressure studies showed that, systolic blood pressure is lowered about 11 mm Hg and diastolic blood pressure is reduced an average of 8 mm Hg with regular exercise.  Those effects have been documented for men, women, and children and can occur after just a few weeks of training. 


Agility Training Ideas

Agility is important in sport and daily life to enhance body control, increase foot speed and prevent injury. Agility forces the trainers to quickly move their body.


Strength Training - How does it work?

In principle the muscles which have the shortest joining distance between the approaching bones are those principally responsible for the movement.  .


Cooling Down After a workout

Cool-down periods hold as great a significance as warm-ups, in fact both of them are an essential part of an exercise routine. Warming up aids the body in making a smooth transition from rest to activity,  where as during a cool-down, the body cools. 

Revamp your fitness routine
To keep on achieving results from your fitness routine, it's important to mix it up and keep the workouts interesting and productive. You can adapt some of these tricks indicated below for your own fitness routines, whatever your goals. 

Adding "Balance" back to life
You must balance your life such that the various elements in your life focus on your fulfillment, to help you eventually reach a level where you can pursue your personal desires. 

Amount of exercise- a key in cutting cholesterol
The best way to lower your high blood cholesterol is to eat foods low in saturated fat, total fat, and cholesterol, be more physically active, and lose weight, if you are overweight. 

Skipping to Good Health
Skipping can actually tone the muscles of the upper body (especially the deltoids and to a lesser degree the chest and upper back) as well as the lower body (especially the calves and hamstrings). Besides it promotes definition of abdominal muscles and reduces cellulite.

Diet for Athletic Endurance
A person on a high carbohydrate diet stores far more glycogen in muscles than a person on either a mixed diet or a high fat diet. Therefore, endurance is greatly enhanced by a high carbohydrate diet. 

Being Active at all Sizes
Being overweight, obese or even extremely obese in no way should interfere in your determination towards achieving health & fitness goals. 

Creating an appropriate fitness program for yourself
Start by turning simple daily activities into something more beneficial. Simple changes such as vacuuming more vigorously, taking a brisk walk during your lunch break or doing arm curls with a can of soup will increase blood flow and strengthen muscles. 

Every Breath You Take
Breathing properly is relaxing and stress-reducing, and it is less taxing on your neck muscles. And, yes, it will improve your performance as well by giving a push to your body's metabolism. 

Keep Your Fat Furnace Working
One problem for the increase in body fat % with advancing age is that 'basal fat oxidation' - the rate at which fat is broken down inside the body tends to drop as we get older. 

Running for Women
Running increases strength in the legs and leads to improved cardiovascular and respiratory systems. It is also an excellent calorie burning activity. 

Cardio Timing: The Secret to Burning Fat Up To 300% Faster
If you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." 

Stretching for fitness
Stretching independently or as a part of a fitness routine has many beneficial effects that can be felt even during exercises themselves. 

Body Image: The History Of Body Hate And How To Change It
You've got just the body your mother line sent to you over thousands of generations. Don't let corporate advertisers rape you of your inner or outer self. Enjoy. 

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