Low-cost cardio workout for the home.

You don't have to go to the gym to get a good cardio workout, and there is plenty that can be done in the comfort of your own home, back yard, local park or beach or out in the countryside that will be as equally effective, and you'll be breathing lung fuels of clean fresh air. With this in mind - and the all important cost factor too - I found this on 'ezinearticles' (http://EzineArticles.com/7814593) written by Stuart Root (http://EzineArticles.com/?expert=Stuart_Root) it continues some good advice.


An exercise regimen has to comprise of strength training, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout
• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.
• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.
• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.
• Front kick lunges are another. Light weights can be used to strengthen the arms. Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout
These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.
• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.
There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practised. Wear cushioned shoes designed for training/running.
• Jumping jacks are another medium- to high-impact exercise. Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.
• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

The 'BOSU' Ball - a versatile fitness device

In the gym, you'll be familiar with the 'Swiss Ball' - these comes in all manner of colours, sizes and textures and are found in the home, the office as well as the gym for helping to improve posture amongst other things. There is also the 'BOSU' Ball which looks like a Swiss Ball cut exactly in half remounted with a solid flat edge and re-inflated to create a semi-circular dome. These too are great for helping with your core strength and posture, but like the 'Swiss Ball' have so many more uses too. As such, I found this article on 'ezinearticles' written by Rich Carroll (http://EzineArticles.com/expert=Rich_Carroll) at http://EzineArticles.com/8867522, which might be of help to you.



For the last few years whenever I go into a workout area I'll probably see a little fitness device that looks like half of an exercise ball. It is a personal fitness tool that was developed in 1999 called the BOSU ball, which means "both sides utilised." When it is used correctly it can enhance virtually any workout, as it requires a person to use muscles to stabilise the body. It can be made use of by exercisers at every level, from beginner to advanced.

Using the BOSU ball can add great flexibility to a workout for a person. If used when the downside is on the floor it can be used for aerobic exercises, and when it is inverted it can be used for balance training. Balance is an important part of any workout, and if just starting out it might seem like a little too much. Merely balancing on the inverted ball with using the support of the wall might be all a person can handle. But studies have shown it can help. Older adults have improved posture stability and balance that will reduce the risk of falling.

With the dome side up it can be used like a regular exercise ball. It is to help you to stretch as well as do a number of strength exercises like crunches, lunges, push-ups and planks. Here are just a few ideas:

1. Plank exercises. With the ball flat side down but your forearms on the top of the dome straighten the body out in the plank position, with only the toes on the floor. Planks are a great exercise for the core area, and especially for the lower back. But doing them on a BOSU ball will enhance the workout, giving you more benefits in less time.
2. One-legged bridge. While lying on your back place either foot on the dome and extend the opposite leg toward the ceiling, arms on the floor with palms up. With your foot as lower body support work the torso up to form a straight line from chest to knee. Hold this position for two or three seconds and then repeat about 15 times.
3. The mountain climber. For a good exercise of the core and shoulder area, flip the ball on its dome side down and grip the sides of the platform in the plank position. Then quickly bring each knee to your chest as if you are running, and continue this for one minute.
4. Push-ups. Start in the same position as the mountain climber, but instead of assuming the running action; perform simple push-ups from this position. It will not be easy to keep the body from tilting over, which of course in time will enhance your balance.

These are just four exercises that you can try with the BOSU ball, but almost anything that you do as a regular exercise will be enhanced with this simple tool. Just be careful however, to not try to do balancing exercises on it that you are not equipped to handle. Safe exercise should always be your first priority, and falling over and spraining something is not going to help your exercise program.


WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Five reasons why you should 'plank'

A lot has been said about 'planking' in recent years, and there is all sorts of advice & guidance out there about the benefits of the 'plank' as part of your exercise regime to build your core strength. Recognising this I sourced this great little article from 'ezinearticles' and thought it would help. It is written by Rich Carroll (http://EzineArticles.com/?expert=Rich_Carroll) at http://EzineArticles.com/8869700, and is worth a read before combining these into your regular workout routine. I have recently begun combining these into my daily workout and have started to feel the benefits already - I know you will too!



Some of the best exercises are the least complicated, and plank exercises I think fall into that category. These have recently become an important part of my exercise routine because they are great for core conditioning. In fact, they may look too easy to be beneficial, but especially if you have irritation in the lower back this exercise might be your answer. But it also gives the hamstrings, glutes and shoulders a good workout, and will support proper posture and improved balance.

It should be noted, however that there are some common mistakes made when people do planks, and perhaps even more so than most exercises doing improperly could lead to injury. These exercises will tax the upper and lower regions of the spine. If these areas are weak it will normally cause the spine to sway. This can put compression pressure in the vertebrae and can cause back injuries. It is important especially when starting out, to know just where your limits are and not to exceed them. If you feel any pain in the back area, don't push it, but work your time up little by little.

Besides trying to hold the position for too long, other common faults are placing the hands too close together, allowing the hips and head to drop, and holding your breath. And what should your goal be? You are considered to be fairly fit in the core area if you can hold the abdominal plank position for at least two minutes. But again, you should build up to that point slowly.

That said, here are some reasons why you should be looking to plank exercises as part of your fitness programme:-

1. Posture and balance improvement. By merely staying in the plank position for the period of time requires you to work on your balance. This can be enhanced further by doing planks on a BOSU ball, or by doing side planks. If we do lose our balance and posture position as we age, it is normally because of the weakening in the core area. Planks are great for this.
2. Alleviates back pain. Whatever you do to strengthen your core area is probably going to make your lower back stronger. The reason is because plank exercises require minimal movement while contracting all the layers of the abdominals.
3. Tones the stomach region. These exercises will be in our core muscles of the belly area. This is the foundation of the outer abdominals, or six-pack abs. This will be helped further by pulling in the area of your belly button, which will contract those deep inner transverse abdominal muscles.
4. Builds flexibility. The first time get into the plank position you will probably feel how the body becomes stretched. Not only in your posterior muscles but also in the shoulder area, the hamstrings and even the arches of your feet down to your toes. Plank exercises are a natural for stretching the body.
5.  Mood enhancement. All of the above reasons for doing planks will help to improve a person's mood. Stretching and releasing the tension from muscles throughout the body are going to invigorate anyone who does these wonderful exercise routines.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Picking a Personal Trainer . . . it's a process!

Riding hot on the heels of my last article on this next step in the process - choosing the right one for you. Again, ezinearticles.com is a trove of knowledge and insight and I grabbed this one because it provides some simple steps to think about when you embark on a PT journey. There are questions you will need to ask and similarly there is information that your prospective PT will need to ask of you - it's a two way street and you are forging a relationship where trust, motivation, friendship, respect and money will need to flow either way - so it's important you make the right choice. Phillip J. Schiefer (http://EzineArticles.com/?expert=Phillip_J_Schiefer) provides some words of wisdom below that you'll do well to heed as you kick-start your programme


It's been about fifteen years since I first set foot in a gym and I've seen the good, the bad and the ugly. Had I known the things I do now, I could have avoided injuries, bad advice and progressed more efficiently. Regardless of the gym I go to, it seems as if we all sneak a peek at what the personal trainers are doing at some point. I know I do it and I notice it being done to me when I'm training a client. We're in a field where our profession is typically displayed in our backs. If that's not an attention grabber, then our actions are. If you work with a trainer or are looking to work with a trainer, you want to make sure your trainer is working to help address your specific requirements.

When you meet with a trainer, they should ask questions about your background, medical issues and injury history, before any exercising takes place. The exercises given should be to assess your form and posture to see what issues need to be corrected. The program they use for you should be specific to your goals and limitations. If your goal is weight loss and your trainer has you on machine after machine, then you don't have the right match. If you feel sore to the point where walking, standing up and sitting down are painful, you were probably over trained or exercised with poor form and weren't corrected. Your muscles shouldn't ache and you shouldn't feel deteriorated after a session. If you don't feel sore at all and you are new to exercising, then your routine wasn't intense enough for you. Either that or you left with a big smile on your face because you spent the entire session chatting and laughing it up.

There are stages to progression that are implemented to prevent injury and help you to achieve faster results. With a good trainer, your form should get better, your posture should improve, you should get stronger, more flexible and feel better. Both you and your trainer should notice your progress. Feel free to ask questions and make suggestions about your routine. If you didn't feel like you matched well with they trainer they assigned to you, ask for another one. You may want to continue training, just not with your trainer. It's your body and your money, their feelings are not your concern. Shop around and observe the other trainers, approach the one you think will work best with you. If that trainer is in the middle of a session, approach the front desk and get their info.

Conversely, don't get in the mindset that you have to find someone better.

Progress comes slow. If you've made some progress and have a plan, moving forward, stick with that trainer. Lock them up long-term. Chances are that there is someone else waiting for your time slot to vacate. The purpose of the trainer should be to guide you to exercising independence. For me, the biggest reward is seeing someone I trained come in and use all the things I taught them, on their own. At that point, their training with me is focused on pushing them to the next level.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Tony Horton - 10 minute TEDx Talk for Fitness, Health & Flexibility.

Looking for a quick ten minute video clip blast to inspire, motivate and maybe teach you something I thought I would share this clip with you by the great Tony Horton given at the TEDxYouth@SantaMonica in January 2013. Although it is coming up to two years old, it remains highly relevant, and I would urge you all to check it out and heed Tony's words, advice and guidance - it makes a lot of sense, and may help put your fitness goals in perspective.

Enjoy the clip, learn from it, get motivated, and let me know your thoughts in the Comments Box below. "LiveLife" as Tony says!

WhyWeight - don't hesitate, participate, before it's too late.

-Steve, at WhyWeight-