2007-Jul-26 - 10 Great Work Out Tracks For Your Mp3 Player

When it comes to working out one of the biggest enemies is the sheer boredom of it all which is why I always use my trusty IPOD for such and occasion . I have therefore put together a 10 great work out tracks for your Mp3 you can use to get that body pumpin'

Sometimes the prospect of exercising just doesn’t thrill me the way it used to I happens to all of us so don't be disheartend if it happens to you. When you’ve lost that enthusiasm for fitness, it can really discourage you from your regular workout It is always more tempting to do other things.

But I found when I got like this  one of the best ways to get your groove back and start enjoying exercise again is to find some energizing music that gets your heart pumping and your feet tapping. Here are some suggestions to start your engines I apologise in advance but these were the most popular tracks I found from my customers your's might be different.

Don't forget you can get a massive range of MP3 downloads  and  you can even create your own high energy bustin mixes for your workouts and exercise sessions.

Britney Spears, In the Zone

 The whole album is full of terrific dance beats with some serious base that get inside syour head and starts your feet moving. Sure, the lyrics may be simplistic lets face it Britney was never a great one for creating spellbounding meaningful lyrics but you’re really just here for the music to work out by, right?

Chumbawamba, Tubthumper 

Yes, it has that song on it and no, it doesn’t make much sense, but the irresistible beats will sneak into your blood and keep you moving long after the workout has ended.

The Beach Boys, Summer Days (And Summer Nights!)

The quintessential California soundtrack is the perfect speed for interval training – fast songs followed by a slow one match your movements and keep you engaged. Lets face it any one the worng side of 30 can't resist the Beach Boys you can almost touch that Santa Monica sand.

Switchfoot, Meant to Live

Hard hitting baselines and steady drums keep this album moving through a variety of songs that keep your feet on the move.

Madonna, Music

Full of techno flourishes and pounding beats, you can’t help but get up and dance when you hear it. Maybe she's getting on a bit now but when I watched her on the Princess Diana Concert on TV she hadn't lost any of the Maddona we all love . Yeh maybe it’s not the album of the century but the energy is palpable and begs you to move.

Coldplay, A Rush of Blood to the Head

If you have never listened to this stunning Band and their music make time now the music will move you but more than that, the lyrics will make you think. This is a good soundtrack for when you need to work things out while working out.

I will back with a whole bunch more of great work tracks to download on your MP3 player or you could of course just go and buy the CD's and work out at home.

2007-Jul-26 - Aerobic Exercise For The Over 40's,50's and Mobility Impaired While Sitting On Your Butt

If the thought of bouncing around a gym or workout center in a leotard makes you feel quite unwell, take heart. Experts in aerobic exercise for the over 40's say that you can reap the benefits of an aerobic workout without even getting up off your butt. This can be especially helpful if your in your 40's your 50's or even beyond or maybe less mobile through disabilty or injury.

Chair aerobics are designed to give those with restricted mobility problems a good cardio workout without putting strain on the more vulnerable joints and bones. A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

My disabled wife has recently been going through a period of rehabilitation which these sort of exercises have worked wonders for her. She doesn't need to lose weight but several of the people there have dropped quite a few pounds. She is wheelchair bound so if you are mobile there are NO EXCUSES!

Sitting down to exercise may sound daft – but the workouts are real and so are the benefits for your cardiovascular system – and the rest of your body.

There are chair workouts designed for just about everyone – including discrete workouts for those working in offices who don’t want to attract a lot of attention whilst at work. In fact if you want to get a copy of my free book healthy computing you can get it when you sign up just 3 friends to my 82 Tips to Weigh Loss Book . 

Generally, a chair aerobics workout commences with ten minutes of stretching and warming up, then moves into an aerobics phase that could include punching the air and doing scissor kicks in your chair before moving into a series of weight lifting and finally you move into the cool down phase.

Mary Ann Wilson, the host of the televison fitness show “Sit and Be Fit” can be seen on PBS stations across the country, says, “Our purpose is to keep people functionally fit as long as possible.” To help do this, she leads 30 and 60 minute aerobics workout programs aimed at those who may be mobility impaired.

She focuses her workouts on movements that support and strengthen muscles needed for everyday functional movements, including improving posture, stretches for flexibility and light weight lifting to build and maintain strength in tired muscles and joints.

Wilson has been producing her show popular since 1987, and she attributes its popularity to the fact that chair aerobics is easy, convenient and inexpensive. There’s no expensive equipment needed at all  – soup cans or filled cups work just fine as weights.

Couch potatoes don’t need to leave home, and seniors don’t have to worry about losing their balance and falling. It's a great solution!

For an easy workout, you can try some simple stretches and punches. Sitting in a comfortable, stable chair, pump your arms in the air overhead five times each, then five times together. Next, punch across your body, alternating arms to the count of twenty. Get your lower body into the action with some toe-tapping and heel lifts, then add in two to three minutes of seated ‘jogging’ – just lift your feet and cycle in your chair.

 Altogether, the workout takes about ten minutes. Do it two to three times a day and you’ll be hitting the recommended 30 minutes of activity without ever getting off your backside.

Chair aerobics appeals especially to those who have quite limited mobility, or who have been told that weight bearing and high impact aerobics are out of the question because of arthritis or other joint problems.

Motions as simple as neck rolls can be good for your heart, say one fitness instructor. For those who want a tougher workout, there’s an office chair workout that includes pushing and pulling yourself away from the desk and doing leg lifts while seated in your chair don't for get to get your copy.

What are the benefits? Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts.

Exercise doesn’t have to mean going out and jogging or working out at the gym. The whole idea is to get your body moving and your heart pumping – and chair aerobics does that as well as anything else.

 It’s the perfect solution if you can’t leave your desk because your to busy or if you work at home and can’t get to the gym. It’s also an excellent solution for older Americans who may not be as mobile as they once were, but who can still reap the benefits from regular exercise.

My top tips for seniors and their less mobile when looking at exercise and keeping fit as possible is ... 

Pay attention to posture, whether you’re sitting or standing. Proper posture helps prevent osteoporosis by keeping muscles and joints strong enough to support the bones.

Exercise with a group. It’s more fun, so you’re more likely to stick with it, and the social benefits are important for senior citizens who can easliy become isolated if friends and family don't visit frequently.

Make exercise a lifestyle change. Find an activity that you like and stick with it. It’s the best thing you can do to improve your health and your quality of life. Go on if your over 40 and not as mobile as you should be give this sort of exercise a try. 

2007-Jul-11 - Lose 10 Pounds by Jogging

Not maybe quite so popular as it once was jogging is still a great way to add exercise to any weight loss program if you are trying to lose 10 pounds or more especially during the summer when it can be great just wearing a great running outfit and the sunshine on your back. In my view it's exercise for the summer and not for the winter.

There can be little wonder why people who take up jogging in the winter when it is often cold, wet and windy at best  last a few weeks most a few days. Exercise is supposed to be fun so make it that way. If you can find a jogging girlfriend to go with it will be even more fun and you will encourage each other.

For the vast majority of people, weight gain is a very slow, almost imperceptible process. Most of us are familiar with the experience of stepping on a scale and wondering just where, exactly, did those pounds come from?

For most people, the weight comes from times in the past year where they indulged. What happens is that you indulge for a week or two (vacation, Christmas) and then go back to your normal lifestyle but they do nothing to lose the excess weight they put on during those times.

So what happens is these small weight gains stay with you and build up over time. For this reason almost anyone would love to lose 10 pounds at some point, and a great way to do so is by jogging those extra pounds away combined with a sensible eating plan. 

Depending on who you talk to, jogging is considered the best exercise to lose weight. The reason is because the high intensity of jogging burns a lot of calories. If you're looking to lose 10 pounds, there are a lot worse things you could try than a half-hour jog a few times a week but take my advice when the days start getting shorter and the weather colder find another activity or you'll quit for sure.

Jogging is also a bit of an escape for many people because it incorporates exercise in a more interesting way: trying to lose 10 pounds by going to the gym 3 times a week isn't a whole lot of fun and in my view is why so many people sign up and are full of enthusiasm for a few weeks then slowly flag off to nothing.

It feels too much like "work" as you count off the minutes of your workout so much so that so I always recommend if the machines allow distance goals use those instead as you feel your getting somewhere not being tortured for a set amount of time. Jogging, on the other hand, requires nothing but a pair of shoes, and allows you to enjoy some scenery.

Ok if you live in down town LA or New York scenery might be a bit thin on the ground but you have always got Mc Arthur Park or Central Park which are both pretty safe during the day at least.

One of the problems people face when trying to lose 10 pounds is incorporating exercise into their daily routines. Most of us are busy enough as it is, and can't find the time to go to the gym at scheduled intervals. If you're trying to lose 10 pounds, you'll find that jogging is a much more flexible activity - you don't have to drive to the gym: you can do it wherever and whenever you want.

While jogging is an excellent way to lose 10 pounds and increase your fitness level, you should keep in mind that it is harder on the body then a lot of other physical activities.Jogging involves lurching your full weight around repeatedly - this is precisely why it's such a good workout - and this can cause stress on the joints in your knees and feet.If you are unsure if you should be jogging speak to your doctor first.

You should also keep in mind that jogging is an intense physical activity, so if you're starting from a very low level of fitness it may be a little too much, and you may want to work up to it a good starting point might be walking or power walking as you get fitter.

DON'T OVER DO IT....

As long as you keep the above in mind though, you'll find jogging an excellent way to lose 10 pounds. As an added bonus, jogging is recognized as one of the best ways to maintain weight as well, so you don't have to worry about a diet that gains all the weight back once it's stopped. And even though you may be jogging primarily to lose those 10 pounds, you'll also be doing wonders for the health of your heart and cardiovascular system.

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2007-Jul-11 - Lose 10 pounds by being an early riser

Weight gain can be a very gradual process. For most people, it is a matter of one pound here, one pound there, and the next thing you know you're 10 pounds heavier. This is why almost everyone, at one point or another, will want to lose 10 pounds.

To lose 10 pounds is very realistic goal for almost everyone, and is achievable though some small changes in diet and by exercising more frequently and effectively.

The vast majority of people, have such busy schedules, that they get little or no exercise, so even a small bit of regular exercise should be able to achieve noticeable results pretty quickly. If we don't have time to exercise a great deal, though, we're going to want to maximize the effectiveness of the exercise we do get, and a great way to do that is by exercising in the morning become an early riser. 

There are two main reasons why you can more easily lose 10 pounds by exercising in the morning. The first has to do with the fact that it is much easier to build into your daily routine.

One of the most important factors to losing weight by exercise is to do it day to day, which many people find difficult: it's always hard to find time.It's just that so many other more important things seem to get in the way.

So a great reason for exercising in the morning is that you'll have very little distraction or reasons to find excuses not to do it. In many ways, you are literally "making time" for the exercise by starting your day earlier.

Now we all have 24 hours in our day it is how we choose to use them which makes the diffrence in almost any thing we do whether it making money or losing weight or improving our education in a choosen subject.

Now, in terms of your goal to lose 10 pounds, morning exercise will be more effective because you will be burning calories from fat already in your system which is pretty neat as it means you will see the effect from morning exercise quicker than any other.

This only works of course if you don't eat before you exercise. The way you're going to lose 10 pounds is by burning fat, and when you exercise your body normally burns both fat and carbohydrates

Now lets look more at the science of all this and then it gets a little more complicated: your body's main and preferred energy source is carbohydrates, so when you exercise you will (more or less) burn carbohydrates first, and then your body will dip into its fat reserves.

Carbohydrates come from your meals, so when you exercise at a normal time of the day your body will have plenty of carbohydrates to burn unless you are on a low carb diet but that's a story for another day.

In trying to lose 10 pounds, however, you're hoping to burn fat after all that's what you want isn't it?So when you exercise in the morning on an empty stomach, you're burning energy at a time when your body's carbohydrate levels are the lowest, and therefore more fat will be burned with the same amount of exercise.

There have been studies carried out by doctors and nutritionists that suggest over 250% more fat is burned when you exercise in this state. Now that has to be a good thing and worth getting up half and hour to 45 mins earlier doesn't it?

There is no instant way to lose 10 pounds in a couple of days that is safe and losing 10 pounds in 2-4 weeks is a much more realistic goal for most people. Don't forget when it comes down to it losing weight requires some sensible changes to your diet and a well thought out routine of exercise that fits in to your daily routine without being to intrusive.

 By exercising in the morning, however, you will be giving yourself a distinct advantage in that fight to lose 10 pounds - you will be at a distinct physiological advantage getting your exercise done at the best possible time for your body to use up energy, but also the practical one of conducting your exercise at the beginning of the day without distraction.

There is an added bonus you will be more invigorated for the rest of the day which most likely will mean you'll get more done with less effort.

2007-Jun-29 - 11 Ways To Exercise Even If You Hate Exercise

Exercise they say is one of the 2 essential parts of any weight loss plan, infact if we read about 'thin obesity' it seems the consequences of not exercising are almost certainly more significant that not dieting.

Exercise has been  endorsed by every major health organization in the country as one of the most beneficial things you can do for your body.