Lets start with this very important rule NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs position left becomes right, and vice-versa.
This exercise warms up your legs, calves, and abdomen.

LEG SQUAT
Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs thighs are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen.

ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders, arms, and back muscles.

ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms left over right and do the same procedures.
This exercises your forearms, arms, shoulders, and latissimus muscles the muscles at the sides that give your body a V shape.

NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

When most people think of a medicine ball, they usually get a mental picture of the old, tattered and torn brown leather weighted ball sitting in the corner of an old school iron pumping gym. They also see these balls as being a very outdated method of working out. When was the last time youve seen anyone use one of those or even heard anyone talk about them? With all the modern exercise machines and other various equipment available today, what possible reason could there be to make anyone want to include the medicine ball as part of their workout?

First of all, the medicine ball has come a long way from the old leather ones mentioned earlier. They now come in a vast array of colors and are made with rubber surfaces making them easier to grip. They also come in weights ranging from one to fifty pounds so you can vary resistance to suit your needs. Because they bounce and can be tossed around, they are great for working you with random movements instead of the fixed ones that come with barbell, dumbbell and machine workouts. There is virtually no other equipment in the gym or at home that can provide the versatility of the medicine ball.

Some good reasons to make the medicine ball part of your workout routine are

You can add variety to your routine because of the limitless kinds of exercises you can do with them. You can toss them, bounce them, roll them, and do many traditional free weight exercises with them. With all the variety they provide, it is hard to get bored with their use and people of all fitness levels from beginner to athlete can use them.

Using the medicine ball is a good tool for meeting people because there are loads of exercises you can do with the ball that work great with two or more people. You can toss the ball to each other, roll it to each other, bounce it back and forth, and hand it off to each other. You can even work in small groups using the ball, making room to be even more creative with it.

A lot of medicine ball exercises are great for working your core or midsection muscles, which are involved when you toss, roll, bounce or catch it. There is also a lot of movement involved when using the ball like side to side movement or front to back movement to catch it. Standing and twisting side to side while holding the ball is great for your midsection as well.

If you are looking to improve your performance in a particular sport or activity, the medicine ball can help there too. Tossing and bouncing it back and forth with a partner helps improve eye-hand coordination. Tossing the ball also improves strength for things like golf and tennis swings, throwing a baseball or football, and swimming strokes. Rolling it will help improve strength for your bowling game or underhand softball pitching.

Using the medicine ball is a great way to add a little something different to your usual exercise routine. You can do things with it that you most likely could not do with the traditional equipment youve been using, and at times, using the medicine ball can be downright playful and fun to work with, reminding you of when you were a kid tossing and rolling the ball around in the park with your friends thus making you feel young again.

A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, their gear never makes it out of the suitcase until they’re back home.

But travel from home doesn’t have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.

Below are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.

. Be realistic. You probably won’t be able to fit in your normal weekly workouts and that’s okay. Shoot for completing at least 50 of your normal regimen.
. Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park or jogging track weather permitting, of course.
. Scope out local gyms. If you are staying somewhere that doesn’t provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees.
. Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
. Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients.
. Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren’t limited to the standard fares of walking, jogging and fitness machines.
. Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
. Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.
. Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking try it in waist-deep or higher water for a really challenging workout.
. Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.

Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.

. Bicep Curl
. Tricep Dip
. Lat Pull Down
. Front Raise
. Push-Up
. Squat
. Abductor lifts
. Adductor splits
. Hamstring Kicks

For detailed instructions for each of the above exercises, visit www.workoutsforyou.comtravelplan.htm

When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is important for making the best of your workouts. Also, how long you eat before and after each workout is equally important.

Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.

The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.

If you are doing a cardio session, you will need to eat a mix of around 23 carbohydrates and 13 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.

If you are doing a resistance session, you should eat a mix of around 13 carbohydrates and 23 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.

Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we dont replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.

Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you dont want muscle breaking down further to create fuel in place of lost glycogen.

If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to eat within 5 to 10 minutes of completion.

If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.

Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.

After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them.

Any fats should be consumed well before and well after exercise.

For women to recover their health and fitness workout is the answer. If you feel that you are overweight or obese in this case there is no need to feel inferior by comparing with other as there are several women who have the similar crisis concerned to their weight. Numerous prefer to depend on diets to come in proper shape but they not succeed to consider that they are required to work on strength as well. There are numerous women who struggle with a range of diets devoid of attempting any exercise, and then these women guess why they are yet out of shape and cant appear to trim down any calories. It is noteworthy that one understands that at the moment is the exact time to start functioning on your health and fitness and also keep in mind that it doesnt have to be a tough one.

Being weighty is not a big deal there are different ways that one can start doing out workout. Yes, it is true that one cant conquer the ambition in the single day but it is possible to achieve it slow and steadily by moving towards it consistently. It is better to do something than not doing anything. And therefore some quantity of work out is healthier than not doing work out at all. Therefore start consulting your specific practitioner and let him recognize that you are in fact sincere about improving health and would like to be proceed in shape as soon as possible.

You will get the help from your general practitioner who will direct you to the right routine and exercises for you. He will suggest you with a number of diet suggestion in addition enthusiasm that will help improving you with your eating lifestyle. In spite of this, as an substitute of just distressing about your diet, you in actual fact require to focus on getting healthy and fit. This is one of the most fundamental decisions that a women will ever make when it comes to her health and fitness.

After consulting the trainer if a woman can come up with a excellent quality exercise program and if she is strictly following the program for at least 4 months, Without any doubt she will see some enormous betterments in her general health and fitness. By varying her eating habits or diet she can also improve her health as well. If one works on scheduled work out for at least three hours each week and plan to gobble only when badly hungry, she will discover that her cholesterol and her blood pressure levels will both get improved.
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