Being fit doesn’t mean just looking slim. It involves an entire state of mind, along with being healthy from the inside. Its never too late to get fit and healthy. If you are 16 or 60, exercising and following a healthy diet will help you become healthy.

One of the most important components of physical fitness is your cardiovascular system. The cardiovascular system includes your heart, the lungs, and all your arteries and veins. This system is crucial in the running of the body as it supplies the blood with all the oxygen required for energy. That is why if you have a poor cardiovascular system, you will find yourself getting tired a lot quicker, running out of breath and having low energy levels.

If you get tired after climbing a flight of stairs, or if you can’t run even half a mile without stopping midway, then you need to work on your cardiovascular capacity (i.e., you stamina). Ways to do this include engaging in sports like football, basketball, or performing exercises like jogging, cycling, running, etc. The more you exercise, the more you will find your stamina increasing. Within a few weeks, you will see a noticeable difference in your energy levels. You will feel more alert and active, and won’t get tired as easily.

A good way to incorporate some cardiovascular exercise into your daily routine is to walk. Instead of parking your car right at the entrance of the local Walmart, why not park it a few hundred meters from the entrance to get some exercise? Instead of the elevator, try taking the stairs at work. Small things like these can go a long way in helping you stay fit and even lose a few pounds in the process.

John is a blogger who has been writing online for 3 years. His latest blog is about wedding cake topper. Check it out here:

Wedding Cake Topper

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This section is devoted to those activities that are mostly devoted to actual building of muscle and require more strength than the ones previously listed. It’s fool-hearty to believe that none of these activities cross over, because they all do to some extent. However, there are some activities, such as rock climbing that, while the heights and danger might stimulate the heart more than actual repetitive muscle exhaustion, it’s a much more strength-based activity.

ROCK CLIMBING

A challenge to your senses, all manner of adventure sports are a fresh approach to fitness and an excellent way to cross-train your body into ultimate fitness. But don’t let the term “adventure” frighten you. Rock climbing may adventurous, but when calculatedly learned and practiced, it can be something that is far more beneficial to the whole musculoskeletal system than it is perilous. It’s greatest benefit is the strengthening and conditioning of the entire body, with an emphasis on upper body power.

Without a doubt, rock climbing emphasizes coordination and strength. The two, in fact, are highly interdependent. Upper body strength is key here, but having an overall balance of strength is a plus. Conditioning is something is that required in addition to performing and practicing movements on a regular basis. This, too, is interdependent for the actual ability to climb at all, let alone enjoy climbing or setting goals in the outdoors. So what does that mean? A rock climbing gym is really the only place to start in a sane and safe manner. This isn’t a sport to be undertaken lightly. Unlike hopping onto a mountain bike or donning a pair of running shoes and hitting the local track, rock climbing requires a ton of skill, and practice. It is a synergy of many different attributes and abilities put together to compile a total picture of capability, strength, balance and calculated mental and physical agility.

Have we scared you off yet? Don’t be scared. A rock climbing gym is a great place to enjoy the sport, and acquire skills that, even if you never venture out on to an actual rock, you’ll be able to benefit from. Though, why wouldn’t you want to test your skills under a blazing 80 degrees, and enjoy the elements and freedom of climbing against a backdrop of the great outdoors?

Rock climbing works just about every muscle in the upper body (pectorals, deltoids, forearms, biceps, triceps, rectus abdominus, serratus, intercostals, latissimus dorsi, spinal erectors and teres major) as well as a few in the lower body (hip flexors, trocanter, quadriceps, hamstrings, and calves). It is probably the single most demanding total body engagement one can find in any strength-based activity.

Indoor climbing gyms have popped up all over the country—either as a part of a larger gym or as a separate entity that offers nothing but climbing to its members. Classes are necessary as it’s a skill that is impossible to pick up by osmosis!

Cost of classes and/or gym membership:

For a gym like Gold’s Gym in Portland,OR where rock climbing comes as part of a total body package, (CALL 503-222-1210) you can get in on one of their specials and pay as little as $299 a year at certain times. Rock climbing isn’t taken as seriously as in a ‘climbers-only’ gym, but it’s affordable and is a great way to get your feet wet in the sport to see if you like it. For a rock climbing only gym like Dyno-Rock Indoor Climbing Gym in Arlington, TX you pay a monthly fee ($45) and then pay a class fee for instruction ($10) and a rental fee for equipment ($6 for harness, carabener, shoes, and chalk bag).

Buying your own gear:

For a simple gym kit (harness, belay, carabener), without shoes, you can pay between $75-$120 for your own gear. Shoes are about $60-$120. If you’re going outside, expect to pay a lot more for all the gear you need because, let’s face it, it has to be good!

Advantages:

You can rock climb indoors and out. You have the ability to be completely safe indoors or take more chances outdoors, depending upon what you want. You’ll feel more free as a human being than you ever have. You can choose this over standard strength training any day you are working upper body if you join a combined gym.

Greatest peril:

Falling and overuse injuries to hands, fingers, wrists, shoulders and neck

Disadvantages:

It takes a long time to become proficient at this sport, and it isn’t cheap!

Benefits:

Build unbelievable strength in your upper body and have a sense of agility unmatched by any other sport. Your mental acuity will soar. Your concept of “fear” as you currently know it, will be short-listed.

Best places to Rock Climb:

Ready to grip it and rip it like the big boys? Of Gateway’s Top10 Best Places to Rock Climb, the top nine are located in South Africa. Number one? The steep sandstone faces on Table Mountain in the Peninsula Mountain Chain in South Africa. Here in the U.S.? California’s Yosemite National Park or Tuolumne Meadows in California’s High Sierras.

KAYAKING

This is one of those cross-over sports that requires both strength and endurance. However, we put it into our strength category because of the amount of upper body muscle it requires in order to engage in it.

Kayaking can be done on a lake, river, or in the ocean. If you don’t have access to one of these, it likely isn’t a good choice for you. However, with the diversity of land and many natural bodies of water found in the U.S., it would be hard to believe that there isn’t a body of water someplace near your home to provide you with recreational and fitness opportunities.

In fact, the sport of kayaking is growing in popularity so much that the price of kayaks have absolutely gone through the roof! An entry-level inflatable kayak starts in the neighborhood of about $250. You can find them at Costco in the late spring and early summer or at a sporting goods store. They only go up from there. $699-$999 buys you a single-man kayak built for recreational paddling of all skill levels, either an ocean or fresh water model. The greater the stability and lighter weight the materials, the more expensive it gets. $1000 and upward buys a serious kayak for higher ability level and more competitive conditions. When we say “upwards”, we were shocked to find that kayaks can actually sell for $10G’s! Yeah, the price of a pretty flashy speed boat, complete with motor and leather seats. (Drool)….

But the truth is, while kayaking can be expensive, it doesn’t have to be. Nor does it have to happen in Class IV rapids to be beneficial to your strength and endurance levels. It’s a great upper body workout for anyone. For fitness purposes, kayaking is actually better suited to still water, such as is found on lakes. Rivers provide their own challenges, and certainly, it requires strength, endurance and calculated choices in order to navigate successfully and safely. However, if you’re purely into the enjoyment of being out on the water and getting your strength needs met, kayaking is a great way to do it!

Equipment needed:

A kayak of some kind, a cart with wheels to get it from car to water, plus an oar, swim gear and a change of clothes, as well as a floatation device/ life preserver

Muscles worked: Latissimus dorsi, lower pecs, deltoids, serratus, intercostals, obliques, biceps and triceps

Advantages:

Can be a great way to get out of the gym and burn calories along with building upper body strength. Calms the mind, and is a great way to fish and view wildlife.

Disadvantages:

Kayaks are bulky and require roof racks. They can be quite heavy, depending upon the model, and require two people to lift and carry them. You can only kayak year ‘round if you live in a place where the water doesn’t freeze over in winter.

Benefits:

A great fitness tool, they can develop the back and shoulders like nothing else. There are no limitations to when you can kayak—it’s a great summer activity in the early morning, heat of the day or at twilight

Best places to see the world from a Kayak:

Alaska, Hawaii and the South Pacific. http://www.alaskaseakayakers.com/, OR http://www.kayakkauai.com/

EXTREME OUTDOOR WORKOUTS –

Obstacle Course Racing & Fitness Boot Camps

If you live near an army base, you may have seen the obstacle courses that armed forces must train on to prove that they can sufficiently persevere in combat out in the field. Cargo nets, body hurdles, tire tracks, rope grids, walls, beams and bars, etc. are all a part of these courses. In fact, if you follow women’s fitness, you probably know that competitions such as the Galaxy or Tri-Fitness competitions, require that a woman compete on a course just like that in order to test her physical fitness in addition to her aesthetic appeal. Trust us, these aren’t your average T&A shows! While these girls may look like cute little “Hooters” honeys, they’re actually fitness gorillas capable of serious ass-kicking.

This interest in military type training emerged several years ago and it’s become a full-blown industry unto itself. The only problem is, there aren’t a lot of obstacle courses available and open to the civilian public. So serious course runners have begun to build their own courses in their own back yards. Let’s face it, climbing a wall with just your own two feet and a hemp rope isn’t exactly for the mild mannered.

To quench the appetites of those interested in learning how to pursue this kind of ‘serious fitness’, many camps have sprung up to give weekend warriors their fix on hardcore fitness. These camps include work on an actual obstacle course, along with personalized “You’re scum soldier” kind of ear-barking that would leave even the most Semper-Fi’ed individual shaking in his mother’s army boots.

The great thing that comes out of this is a kind of physical culture and training regime is a work ethic that most people can take back into the gym with them, and get much better results. At these camps, such as outdoor fitness boot camp “Camp Technique” in Los Angeles, weekend inductees (maggots?) engage in everything from super circuit training, to advanced stretching techniques, to weighted ball training, to “weak point trainingԅ in order to realize that what they originally thought was a hard training session was more like wetting the bed in their sleep!

Obstacle Coursing can compliment any training routine and satisfy a number of training goals, if not compliment what you’re currently doing. It’s an excellent all around type of strength, endurance and agility training tool. It also has the power to transform the body into a sleek, fit machine in under 6 months, provided you follow a good diet in addition. But it’s not for the weak of heart. It’s best that you use obstacle course work, or super-circuit type training for a compliment to an already strong physical fitness program.

Attending a camp is just a great way to get started.

Cost of camp:

$150 per person/ per day or packages of $500 for a week

Cost of Use of Course:

If you’re lucky enough to have one in the area that you can run. Use of it can be as cheap as $5 a time. (Kissimmee, FL, Orlando, FL, Venice, CA, and locations in Ohio and Texas, as well as several others springing up in a town near you).

Cost of Building own course:

$500 for a simple set of old tires, a cargo net and a few over-under hurdles, to $5000 for a complete course on acreage, complete with wall, bars sunk into a permanent foundation and rope grids.

Muscles worked:

ALL!

Equipment needed:

Clothing you can move in, water, gloves with tacky grip, good athletic shoes with cushion for concussion, ball cap, visor or sunglasses

Advantages:

Can get you into shape like nothing else. A true combination of strength and cardio in one. Can really cut down time in the gym once you’re fit enough to go

Disadvantages:

Not a lot of obstacle courses are available to civilians; you’ll have to build your own unless you live in a few select places where obstacle courses and civilian fitness go hand in hand.

Benefits:

You can transform your body in a short time, your strength will increase by 20%, on average, within the first 1-2 months. You can count it as a full body workout, or upper body workout, and skip the gym that day. It will push you past any result you could get in the gym within the same time frame.

Best Fitness Camp:

Platoon Fitness (www.platoonfitness.com) with classes and camps in Philadelphia, NYC, Boston, Jersey, and now in Europe, in the U.K.

Can’t Attend a Camp?:

Pick up Andrew Flech’s book “The Official Five Star Fitness Boot Camp Workout”

About The Author

Dane Fletcher is THE Training Authority and writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids. For more information, please http://www.steroidpimp.com.

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What is the best form of cardiovascular exercise for my personal training clients? The answer to that question differs depending on the physical goals of the individual client. A general answer to the question is that the ideal form of cardiovascular training is a form which has the most rewards while minimizing the risks.

The treadmill is probably the most popular form of cardio being done at gyms and fitness centers today. If one walks on the treadmill on a flat grade the risk to injury is minimal but in most cases the rewards are minimal. Under these conditions few calories are burned and it is too high impact for the extremely deconditioned or obese. Walking slow on the flat treadmill with no grade has minimal risks for everyone but also few rewards as it does not burn enough calories to signifigantly reduce bodyfat. There are two ways to increase the efficacy of working on a treadmill, one is by increasing the rate of speed of which the exercise is done at; you can start jogging or running at will. Jogging and running are very potent exercises when it comes to calorie burning but both of them put a great deal stress on the knees and lower back . The unconditioned, injured and seniors should not take up running because it is too hard on the joint, bones and connective tissue. Secondly, treadmill work can be increased in intensity by increasing the degree of grade that is walked at, this becomes the equivalent of walking hills or mountains outside. Incline treadmill walking is an effective calorie and fat burner but it can be problematic for trainees with lower back, knee or foot issues. As you can see the treadmill has its positives and negatives. Using this an your main type of cardio will depend on any limiting factors due to injuries and how much endurance you have.

Stationary cycling is another very common form of cardio being done at gyms today. Stationary cycling has the same pros and cons as riding the bike outside. I believe cycling is most definitely superior to jogging and running because you can burn a lot of calories without the extreme pounding to the knees and back that the body receives from jogging and running. To a lesser degree however a lot of stress to the knees and back can be generated by intense cycling also.

I favor the elliptical machine due it’s non-impact nature and large range of motion. you can vary the ramp, resistance and speed to target the largest lower body muscles without straining the spine or joints. It is possible to really turn up the intensity level of your training with minimal risk of injury. In short there is a superior form of cardio and that form is elliptical training.

About The Author

Fort Lauderdale Fitness Trainer Joe Kozma is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Fitness website at http://www.joekozma.com

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What should I add to my fitness routine on the elliptical trainer?

I do 35-50 min. a day on the elliptical trainer and feel pretty good, firm, etc. Workout feels pretty complete as is but I wonder if I'm missing something. Slipped disc means just about all stretching is out so no yoga, pilates beyond a few acu-yoga moves for pain relief. I also walk a lot, swim and may take up skating again this year. Snapping shoulders are a bit of a concern. Any ideas?

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Those that are seriously considering losing weight needs to look towards one common method to achieve such goals. You need to control your calorie intake and then do what you can to burn off those calories to the highest degree.

One of the better strategies is to take in 15% t0 25% less calories and then you continue to burn the remaining calories. This can be better achieved when you are eating whole and natural foods since they are, by nature, very low in calorie content. As you burn them, you will discover your weight go down. Mix the best exercise routine with a proper diet and see the results.

Many workouts designed to lose weight should mix a blend of aerobics, weight-lifting and isometric exercises that are designed to enhance and increase your metabolism, expand your muscles and increase your strength all of which will combine to deliver the intended fat loss results.

To include muscle building in an exercise program can be helpful for future plans to lose weight. While lean muscle may weigh more, the compositions is healthier than fat and it takes up less mass on the body. Additionally, those muscles contribute to the burning of more calories when you perform the proper work. It is important to also point out that lean muscle mass consumes fat in order to maintain its size and shape.

Weight loss programs often appear to be the most effective when performed in a repetitive format with the proper equipment. This will greatly aid those overweight people that might be having a lot of trouble trying to burn off those excess calories that lead to the heavy appearance of the gut in the center of the body.

Here is a great way to deal with that problem that is facing the waist line: strengthen the core muscles in any manner possible. This can be achieved through working out with Pilates, engaging in an aggressive abdominal exercise routine or performing high intensity calisthenics. Regardless of the method employed, the goal will always be to get your heart rate up so it burns fat.

As a rule, a strong cardio exercise must be used so as to burn off a lot of fat. A strong 20 minute run can help promote such positive results. You can increase your heart rate and metabolism through these top cardio exercises. Try to increase your workout pace to a heart rate that would burn the excess weight through boosting you cardio venture.

Here is something that is incredibly important to remember when working to lose weight, it is best to discover what you optimum heart rate will be depending on factors such as age and weight. Maintain your proper heart rate for 30 minutes 4 to 6 days a week while doing intense interval cardio work for about 20 minutes after a weight-lifting session can massively burn off excess fat while aiding in developing a unique lean appearance.

Heavy exercise is not really need to drop weight but this will certainly help develop muscle mass which is known for its ability to burn fat quicker. This will eventually lead to a muscled but slim physique. When you do take the time to lift weights, it would be best to perform high reps with lighter weights which will this increase the amount of calories you burn.

When you are performing squats you may be able to perform 25% – 35% of your maximum weight. However, it is suggested to perform 15 to 20 reps for 4 or 5 sets. This will lead to the fat you have burning off in a relatively quick manner.

Granted, the results that you experience will never be as quick as they would be if you took a supplement of a questionable nature. However, if you employ the proper methods of weight training and cardio vascular conditioning, you will discover your body developing into a sleek and supple one. And all of this can be achieved with a relatively simple workout program.

You can find here a lot of free bodybuilding routines, articles and programs. Find a lot of information about bodybuilding supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted body fat. Visit us if you want to read more Fitness Articles.

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5 Figure Monthly Income As A Personal Exercise Fitness Trainer And A Group Body Fitness Exercise Instructor

One of the great results from becoming a personal exercise fitness trainer cum group exercise instructor is that your income will develop as you develop. Of course, how much money you generate will be entirely up to you and your skills. Coming out with great workouts program and giving weight lose motivation.

The more skillful you are, the more you can hope to charge your clients, but, only in a legitimate way. Never try to influence your clients to pay for more than you can give them. Teaching body fitness exercise or helping others acheive their goal can provide you with an income that will entirely depend on how much effort you are willing to put into it.

Some Instructors can command as much as $250 per client, although, on average, an Instructor might earn up to $80 per client or per class. Your fee will be based on your experience, knowledge, and popularity as an exercise fitness trainer. When you feel ready to up your fee to $250 per client, you must then prove yourself worthy of such a sum.

Following is an estimate of how much income you can generate in your profession in the fitness industry:

For a minimum rate of $50 (on the low end) per client/class, per hour and 2 client/classes a day. You will earn $100.
Multiply that by 5 (the number of days in a week) and you’ll be looking at an income of $500 per week, or $2,000 per month.
And, that’s just only for two hours a day. So you can see that the potential for earning a substantial income is great.

How about a five-figure monthly income? Not too shabby, is it? Teaching body fitness exercise as an income-generating activity? Why not? Okay, let’s do the Math again. Of course, whatever you earn depends on how much time you’re willing to invest. Suppose we look at a person who, as a body fitness exercise professional, works six days per week, with an average of five clients/classes per day.

*Five classes at $50 per hour = $250.00
Six days per week = $1,500.00
Earnings
1000
per month = $6,000.00

But, see, here we are only figuring a rate of $50, which is the norm for someone just starting out in the club fitness industry. Of course, as you gain experience and knowledge, your hourly rate will increase in a natural way to a range of between $70 and $100.
However, if you are teaching a client/class at the rate of $80 per hour, your income should be:

*Five classes at $80 per hour = $400
Five days per week = $2,400
Potential monthly earnings = $9,600

The potential to earn a five-figure income is truly great, but, wait! Let’s just say that you add two more clients/classes per week. What sort of income will that generate? You are looking at an income that approximates $2,560 per week, or $10,240 per month!!!

As I mentioned before, your hourly rate will increase even as you gain experience and as your popularity improves. This means, naturally, that you must put all your effort and diligence to play. The potential for a very comfortable style of living is great, but, it’s up to you to provide the drive and the hard work. TRUST ME – THIS TYPE OF INCOME IS VERY POSSIBLE!!! Make no mistake about that.

With fitness centers opening everywhere in the world, especially Asia, the opportunities abound for a charismatic leader who can provide clients with the best that You can offer.

By: Melvyn Goh

Article Directory: http://www.articledashboard.com

Melvyn Goh, Personal Trainer and Certified Food and Nutrition Fitness Professional.

Diploma Yoga Certification under Sri Krisna Institute of India.

I’m also trained in Polestar Allegro pilates, Les Mills Body Combat, Body Pump, Body Balance, Body Jam, Reebok Core Instructor (Reebok University), Stomp Instructor and Muay Thai at the Muay Thai Institute in Bangkok.

For more Group Fitness Secrets, visit bodyfitnessexercise.com

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