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SELF HELP CENTER -  Fitness & Exercise Tips, Tools

FACTS & STATS - Fitness & Exercise

1. TERMS & DEFINITIONS:

      What you should know to educate yourself today.

A. PROPER DIET FOR:  Weight Loss - Maintenance - Weight Gain

Diet For Weight Loss:
Eating less and exercising more is exercise health.  A healthy diet of fruits and vegetables in balance with a regular exercise program daily. Burn more calories than your daily intake of calories and eat only nutritional foods, high in fiber. Suggested using the Weight Loss Program to establish a nutritional desire and new healthy habits in the way you shop and eat, with any diet program.

Diet For Maintaining Your Health:

Eating nutritional foods in the amounts and quantities required to stay healthy and fit for your personal Body Mass Index, BMI.  Always include a good portion of fruits and vegetables in your diet to provide your body with the proper nutritional needs for maintaining your weight along with your regular exercise program. The Bright Images Weight Control & Maintenance Program should be part of your essential tools in maintaining your weight loss and fitness program.

Diet For Muscle Weight Gain:
(1) Eat high calorie density foods while in you are in your weight gaining        exercise program. Choosing more calorie concentrated foods are required to satisfy        your rigorous exercise weight gain, muscle building program.

(2) The key is to not overload your digestion system, to choose foods that are high       density in calories. All proteins and carbohydrates have 4 calories per gram and all       fats have 9 calories per gram.  But by volume some foods have more calories.

(3) For example raisins have up to 37 times more calories than a same by volume      portion of cucumbers.  Vegetables are low density foods, so while you should still      eat vegetables for health, you need to eat high density foods for gaining muscle      mass.      

B. REGULAR EXERCISE:

Experts consider at least 30-60 minutes of daily exercise, 5 times each week are required just to maintain your current weight.  Regular exercise and eating nutritional foods, is considered the corner stone of any exercise program designed to build and maintain your body architecture. It is highly suggested to use the Fitness & Exercise Program with any weight loss or exercise routine to help you get involved, stay the course and see yourself getting the results that you desire.

C. WEIGHT LOSS:

Simply said, weight loss Is experienced by eating fewer calories that your body requires and burning more calories than your daily calorie intake requires. Any weight loss desired will require you to both eat differently and increase your daily exercise.     >> Top of Page >>

2. CURRENT MEDICAL RESEARCH:


A. DAILY EXERCISE LOWERS MEN'S DEATH RATES by 50%.

American Heart Association, 2008 research study shows increased exercise reduces the risk of death in Men by 50%. This daily exercise can be easily achieved simply by a brisk walk of about 30 minutes per session 5-6 days a week. View American Heart Association

B. HOSPITALS SHOW EXERCISE DECEASES RICK OF HEART ATTACT 47%.

Recent study at Brigham Women’s Hospital found that as you increase your weekly exercise you also decrease your risk of Heart Disease and stroke. Exercise of 1-2 hours weekly gives a 27% deceased risk, 2-5 hours weekly gives a 32% decrease and 5 hours of exercise provided a 41% decrease in risk of cardiovascular disease.    
View the Harvard University Study




C. PHYCICAL EXERCISE REDCUCES CANCER RISK.

Pre menopausal women who spend much of their leisure time in physical activities are less likely to develop breast cancer according to a report in the Journal of the National Cancer Institute, May 2008.    Link to Cancer Study       >> Top of Page >>

3. stATS & fACTS:

A. FITNESS FACTS

(1) Poor health, specifically cardiovascular disease, is now linked to the lack of a good fitness and exercise in young adults between the years of 18-30 years of age. Moderate daily physical activity can substantially reduce the risk of heart disease, type 2 diabetes, and many other types of cancers, according to current facts.     Link to Research Study

(2) National Institute of Health & CAL STATE have determined that to lose 1 pound, you have to burn 3,500 calories.  If you eat  100  calories  a  day  more  than  your  body needs, you will gain about 10 pounds a year.   
 Link to Cal State University, Long Beach Research Study.

(3) More than 108 million Americans are obese or overweight.  That means 3 out of 5       Americans carry an unhealthy amount of weight.   Link to City of Chicago Research

(4) 16% of children and teens aged 6-19 years were in 1999-2002 are overweight.  This       has tripled the proportion when compared to 1980. More than 10% of children       between the ages of 2-5 years old are overweight; this has doubled in proportion       when compared to 1980 reported studies.   View Research Study

(5) According to the National Association of Sports and Physical Education, (NASPE)       young children should engage in at least 60 minutes of exercise a day. Also, 25% of       young children spend four or more hours a day watching TV. Only 28% of students,       grades 9-12 are receiving the recommended daily exercise.

(6) Muscles burn more calories. Muscle fibers are thinner than a human hair.  Each       muscle fiber can support up to 1,000 times of its weight. The human body has more       than 650 muscles.

(7) You need to keep exercising throughout your life, because by age 65 people who       have not exercised may lose up to 80% of their muscle strength.

(8) If you are 25 pounds overweight you have nearly 5,000 extra miles for your heart to       pump through.     

(9) The top four most expensive health conditions for employers are Heart Disease,       Hypertension, Back Pain and Osteoarthritis. These are related to heart disease and       stroke, both of which can be reduced by incorporating a healthy exercise and       nutrition program.  Employees with heart disease cost employers thousands of       dollars more than healthy employees.

B. FITNESS TRENDS:

(1) A Growth Industry, there will be continued expansion of educated professionals in       the fitness fields.

(2) Because of the increase of obesity in children, there is a renewed focus on gyms,       camps and fitness programs for kids. There will be a continued demand for       personal trainers and for smaller classes.

(3) Weight training is now for overall health not just for body building.  There is a       growing movement for people working out using free weights.

(4) Core training to improve the lower back and abs has also attracted a lot of attention.       The trick is to use proven techniques and not gimmicks or fads. 

(5) Seniors are a growing part of the population. Fitness programs designed for seniors      are becoming increasingly popular. As research      continues to show regular exercise adds years to your      life and improves the quality of life, seniors also want this      to improve their golden years.

(6) In these modern times we use the car, motorcycle or bus       instead of walking or biking.  If you can ride a bike to       work it is a great way to stay in shape and save money.        If you can’t bike commute, ride your bike for other       errands and pleasure.    >> Top of Page >>

C. STAY YOUNG & HEALTHY - DAILY EXERCISE

(1) Walking should be part of your exercise. Walking has been shown to reduce the       risk of cancer, adding years to your life. 

(2) Walking and weight training have been directly linked to anti-aging. Walking       regularly also helps your immune system.  Exercise really does keep us       young; exercise helps your heart, lowers blood pressure, lowers bad cholesterol,       reduces body fat, and keeps intestines healthy. 

(3) The famous Framingham Heart Study studied more than 5,000 men and women and       they discovered that active people lived 4 years more than inactive people. This was       due in part to avoiding heart disease, the nation’s largest killer.   Framingham Study.

(4) There is several different facets of exercise, if one is lacking it will impact the        rest. Your diet, your rest, exercise, all these affect your health. 

(5) Good dental hygiene is important for your heart.  Toxins from bad dental upkeep can       affect your health. Speaking of your heart, aerobics are a great way to help your       heart stay young.

D. HEALTH RISK of INACTIVITY

(1) Physical inactivity is a major risk factor for heart and lung disease and, research      shows most Americans      are not exercising      enough for effective,      good  heart  health. 

(2) According to the latest       American Heart       Association guidelines       it is recommended that       adults 18-65 years of       age should be doing       moderate exercise       five times a week,       prolonging your life.       American Heart Link

(3) Also people over 65 can      still exercise though      they should consult with      a MD. Consider      walking briskly, mowing      the lawn, swimming or      bicycling. Stretching      during weight  training      is also a great way to      improve your health.

(4) To avoid any risks,      workout at a moderate      pace so you don’t      burn -  out. Exercise      will also help out your      brain and memory with      increased blood flow and oxygen levels. The part of your brain that memory resides      in is very sensitive to low oxygen levels. That is where is exercise becomes an      anti aging advantage.  The best exercise for the brain is done with a high intensity      workout. 

(5) Adults are increasingly at risk due to the Rise of Inactivity at both the home and       workplace.     Link to Study           >> Top of Page >>

10 BEST TIPS    

1. TEST YOUR FITNESS CONDITION LEVEL

A. DETERMINE YOUR FITNESS LEVEL

(1) If you are 50 pounds or more over your weight, please consult with your physician or       health professional to determine the level of exercise that will work best for your       health needs, as a precautionary measure.

(2) TEST YOURSELF
Exercise for 3 minutes and take your pulse. Begin by stepping up and down from a bench of 12”, 24 complete steps per minutes or 96 total steps for 3 minutes. Sit down and take your pulse for a full minute. Compare your one minute heart rate with the chart of for ages 40-50 years of age.     

     

2. PLAN AND TRACK YOUR EXERCISE PROGRAMS

A. FITNESS GOALS

Consider your fitness goals, you are starting a fitness program to maintain your weight and to stay healthy. You want to lose extra pounds and trim down to improve your health or you want to gain muscle weight and bulk up. Plan your exercise to fit into your daily schedule.  If you are working out at home put your exercise equipment in front of the TV or you can read while spinning and be sure to use your Bright Images Programs to enhance your experience for lifestyle changes. 

B. MONITOR YOUR PROGRESS

Monitor your progress, log your workouts and assess your progress six weeks after you begin and then every 3 or 4 months.  You will be able to see where your specific workout needs are. It is easy to say you will exercise every day, but having a planned program source of action to follow is the wise routine to follow.  

(1) The main reason for a diary is to be able to see your problem areas so you can rectify them. A diary is a great resource and it can inspire you. If you are exercising to lose weight you can look back through your diary to see how far you have come.

(2) You can look at your progress and compare it with your workout buddies progress. It is easy to miss a workout but when you log your workouts you will be able to keep track so you can catch up if necessary.  A fitness diary will keep you stay focused on your exercise routine and your progress. 

(3) Another good idea is to take a monthly photo and post it along with your diary to assess how your body is improving over time.  This is valuable as you will able to see the changes even they may so gradual you won’t notice them otherwise.     >> Top of Page >>

3. SET YOUR GOALS

A. ADJUST YOUR WORKOUT

Whether you want to lose weight or increase your stamina it is important to continue to adjust your workout to fit your personal goals.   

Ask yourself these questions;

(1) What do I want to accomplish with this Fitness & Exercise Program? 

(2) Is my goal realistic and attainable?

(3) When, what date, do I want to reach my goal?

(4) What is the best way to reach your goal?

(5) Split your goals in small steps.

(6) What other tools are you using to assist you in reaching your goals? Consider using proven self improvement tools like the Bright Images Self-Improvement Fitness & Exercise and the Workout-Body Toning CD’s, MP3's and Tapes to help reach your goals . 

B. PINPOINT YOUR GOALS

Remember to pinpoint your goals so you will have a clear idea how to reach them. Adjust your goals to your changing situations.  Don’t be too hard on yourself.  Make yourself accountable by letting your peers know what you are trying to achieve.

4. DETERMINE THE EXERCISE EQUIPMENT YOU MAY NEED.

A. START-UP

Once you have a good idea of your fitness program, you can start assembling your equipment needs or by joining a gym.  With a home gym, you have many options available.  On our links page we have several equipment sources available.

B. TYPES OF EXERCISE

Determine what types of exercises you should be participating in.  Start by doing your research and comparison shopping for your exercise equipment at work in your home. Be sure to have your Bright Images Tape, CD & Mp3 player available for use during your workout periods.  Give yourself the advantage available to you by using these powerful Bright Images Self-Improvement Tools to help you develop regular exercise habits and a good fitness attitude from the Fitness & Exercise powerful programs.   >> Top of Page >

5. START YOUR EXERCISE PROGRAM

A. SCHELDULE YOUR EXERCISE

Set a start date for your exercise program to begin.  Figure out a schedule that works for you.  Remember you can break up your workouts into morning and evening sessions to obtain a proper amount of exercise time, one hour per day.  Set a routine that you can stick to.  Pick the exercises that you enjoy completing; you do not want to become bored at this, you want to stay excited.  The best method to help you get on a regular exercise program is to start using the Bright Images Fitness & Exercise Program, as it has been specifically developed to keep you motivated and excited in a regular, daily fitness routine.

B. GRADUALLY BUILD UP

Start your workout program slowly and build up gradually.  As you become increasingly more in shape you can increase the intensity and the amount of time of your workouts

C. BURN MORE CALORIES

You need to burn more calories than you take in.  This can be as simple as trading any high calorie drink for sugarless, low calorie drinks.  Like instead a large late' with sugar and whole milk, use skim milk and sugarless sweetener.  Drink diet drinks with also low sodium for lunch.  In the afternoon and dinner drink sparkling water with lemon, this will save you over 500 calories.  If you reduce your calories by 500 per day, this with a prudent diet will result in a pound a week weight loss. 

D. DRINK PLENTY OF WATER

Drink plenty of water, 8 glasses a day.  Water serves crucial functions including respiration, digestion, metabolism and body temperature regulation.

E. CUT YOUR FAT INTAKE

By cutting down on your fat intake, you can reduce your chances of developing heart disease and cancer.  There are three types of fat, saturated, monounsaturated and polyunsaturated.  Saturated fats are the worst because they raise the cholesterol in your system. Monounsaturated fats are found in nuts and fruit and polyunsaturated fats are found in oils.       >> Top of Page >>

 

6. MAKING TIME fOR YOUR WORKOUT

A. TIME MANAGEMENT

Use your mornings more wisely, get up earlier.  Spend some family time working out with your family.  Cut down on TV time or if really want to watch a special program work out in front of the TV. You also record your favorite shows and watch them later.  Consider working out during commute time especially the evening commute.  Instead of getting stuck in traffic in the late afternoon go to the gym, go for a bike ride or jog.  When you get back to the workplace the traffic will be gone. 

7. HOW TO STAY MOTIVATED

A. GET A DAILY ROUTINE

Make your physical activity a part of your daily routine.  Don’t make excuses. Think about breaking your workout in to two shorter daily exercises routines. Be creative with your time.  Schedule your workout times on your calendar with the same importance as any other appointments and dates.   

B. TRY A GYM BUDDY

Have fun with during your workout sessions. Seek the support of group or finding a gym buddy has it’s advantages. If are find yourself becoming bored or unfocused, vary your workouts style and times to stay involved.    

C. HEALTH BENEFITS

Remind yourself of the health benefits of being fit, trim and the advantages of becoming more attractive. Staying motivated will become the key to your success.  Positive visualization is a big asset to staying motivated. 

8. EXERCISE - A DAILY ROUTINE

A. GETTING INVOLVED

Finding time must be the most difficult task, but may be the most important. Getting involved in a daily routine can be accomplished by your commitment, dedication, goals to achieve and by your daily use of your Bright Images Self-Improvement Programs. Using the Fitness & Exercise Program, designed specifically to instill new positive imagery, motivation impulses and regular workout habits to reach your goals.     >> Top of Page >>

9. STAY THE COURSE - DON'T GIVE UP

A. MAKE COURSE CORRECTIONS

When you find yourself slipping off of your routine, be sure to determine the reasons why and then you can make your course corrections.

B. GIVE YOURSELF A BREAK

If you’re getting Burned Out with your daily routine, take a day or two off, log it in your journal, to state when you will be getting back on course.

C. SHORTER WORKOUTS

If your time is short, design two shorter workout periods that will work within your time periods. These are important tips to follow when you first determine you are drifting off your planned routine, but you can make small course corrections to accommodate your time. Be flexible and adapt your routine to stay the course and you will benefit to life changing results.

10. REWARD YOURSELF FOR A JOB WELL DONE

A. CELEBRATE YOUR PROGRESS

Always treat yourself when you are making progress.  This will help you stay motivated.  It could be a movie, concert or other activity. Celebrate your accomplishment.  Remember being fit has many benefits like enjoying leisure time activities and meeting high demand situations.  Being fit also helps you deal with bearing up and enduring stress.  

B. EXERCISE TO WHAT YOU ENJOY THE MOST

The trick is to do the types of exercise that you enjoy the most. What types of activities are you able to commit to doing each week? Perhaps you enjoy swimming, cycling, jogging, hiking, aerobic dancing are all good for cardio workouts or just join your local YMCA. Whatever exercise that you enjoy most will be the one that will work best for your personal exercise program.     >> Top of Page >>

HELPFUL TOOLS - Fitness & Exercise

1. MAKE HEALTHY CHOICES WHEN YOU SHOP

A. FARMERS MARKET

Shop for whole grains and fresh food from the farmers market.  Also the exercise shopping at a street fair is beneficial.  Fresh foods are high in vitamins and minerals.

B. MAKE HEALTHY CHOICES

(1) Try to make healthy choices concerning your calories, example: choose fewer calories from fats and sweets. Grill your food instead of frying; especially stay away from deep-fat frying. 

(2) Basically most diets promote fruits, vegetables and whole grains. Also cereals like Cheerios and oatmeal have been shown to help to reduce the risk of heart disease. 

(3) Vegetable protein and vegetable fat has been shown to reduce heart disease. Essential nutrients include vitamins, minerals, certain amino acids and certain fatty acids.

(4) Get a baseline body fat analysis from your health care professional.   Low fat is fine, just be careful not       to go  overboard  as  your  body  does  need  some  fat  to  carry fat-soluble       hormones.  You also need linoleic fatty acid for proper body functioning.

(5) People require energy and other essential nutrients.  Caloric needs vary by age       and level of activity.  Many older adults need less food, in part due to decreased       activity, in comparison to younger, more active individuals.

(6) People who are trying to lose weight and eating little food may need to select more       nutrient-dense foods in order to meet their nutrient needs in a satisfying but       restricted diet. 

(7) Increasing the calories you expend during your daily activities will help to maintain       your health. Be sure to eat nutritious and enjoyable foods as you diet.  Healthy diets       contain the proper amounts of essential nutrients and calories needed to prevent       nutritional deficiencies and excesses. 

(8) During leisure time Americans spend too much time in front of the computer or TV. In       leisure activity’s you need to watch your amount of “screen time”.    

2. Nutrients & Supplements

A. VITAMINS AND MINERALS

Vitamins and minerals are an important part of Fitness & Exercise. 

(1) It is best to get your vitamins and minerals from the food you eat but when you are      reducing calories this may not be possible.  So shop for a good vitamin supplement to      round out your diet plan.   

(2) Unlike protein, carbohydrates and fats, vitamins do not provide energy when broken
     down. They assist the enzymes that release      energy from carbohydrates, proteins and fats but      do not release energy themselves. 

(3) People sometimes need vitamins &      mineral supplements for all areas of the      body’s health. Vitamins are classified by what they      do, not by their structure. 

(4) B vitamins are important for body functions and       metabolism.  Vitamin A contains retinal and       carotenoids. Vitamin C is good for skin and teeth.       Vitamin D prevents rickets. And can lower risks of       cancer. 

(5) Fiber is also important, it helps prevent certain       diseases such as diabetes and heart problems.        Also helps your digestion.  

B. HERBAL SUPPLIMENTS

(1) Ginseng is in Adaptogens family and is an herb that helps with stress.  These herbs       work through support of adrenal glands.

(2) These are plants which help the body cope with stress and can be used in a wide       range of situations where stress is impacting a person’s health whether it be work       stress, psychological or illness.

(3) Nettles are one that is used in European spring tonics. 

(4) Red Clover is another used as a spring tonic.  Also used in the traditional sense for       skin cancer.

(5) Sweet Violet is good for colds as an expectorant. 

(6) Yellow Dock is good for constipation. Burdock is good for chronic skin diseases.  It is       also good as Burdock root tea for digestion. 

(7) Blue Flag is helpful in skin conditions, rheumatic problems and slow metabolism.

(8) Other herbs are golden rod for several things such as good breathing.  Elder tree is       good for many ailments. Eyebright is good for eyes.  There are many herbs for       various ailments.    >> Top of Page >>

 

 

3. EASY EXERCISE PROGRAMS

A. YOGA

(1) The less tense you are the fewer lines and wrinkles you will develop.  Yoga is one       the best ways to fight stress.  Studies show three       hours of yoga a week lowered stress in adults       substantially.

(2) Yoga can possibly reduce free radicals which can harm       the skin and other parts of the body.

(3) There is a mind/body connection that leads to healthy       outlook in all issues. Yoga workouts can combine deep breathing, stretching,       strength and balance, cardiovascular exercise and meditation. 

(4) Yoga benefits include increased health, energy and vitality.  Greater body awareness      and a stronger and leaner body.  Increased flexibility with improved range of motion. 

(5) Better posture and weight loss.  Reduced stress, tension and improved      concentration. 

B. PILATES

(1) Pilate’s was developed by Joseph Pilates in the early 20th century.  In 2007 there      were over 11 million people using the Pilates method and over 14,000 instructors in      the US.

(2) The name that Joseph Pilates used for his method was contrology.  This was       because he believed his technique used the mind to control the muscles.

(3) Pilates is a good way for a core workout by working the muscles in the torso and       spine.  This technique also teaches breathing awareness. 

(4) Pilate’s principles: Centering, Concentration, Control, Precision, Breathing and        Flowing Movement.  Pilates builds strength without putting on bulk.  It focuses on        keeping the body flexible and still increasing muscle tone.  

C. TIA-CHI

(1) Tai-Chi is a great way to stay fit. Tai-Chi is for everybody because even if you are       older you do a low impact workout.  There are soft routines for beginners.

(2) Tai-Chi has been also called meditation in motion.  Health and longevity are two of the benefits of this practice.  Tai-Chi has been around quite some time but can be documented back to Chen family in 1820s.

(3) The Mandarin Tai-Chi Chuan means “boundless fist”.  There is traditional eastern Tai-Chi styles and also non-traditional western styles.
(4) Medical studies have shown the effectiveness as an alternative exercise and a form      of martial arts therapy.  

(5) The physical techniques of Tai-Chi are described as being characterized by the use of       leverage through the joints based on coordination and relaxation.  

D. REGULAR EXERCISE

(1) Be sure to exercise 30-60 minutes a day, 5 times each week. Get involved in a       regular program that you enjoy.

(2) The key is to find the right activity for you.  Then       you will be motivated to do the right amount of       exercise that will be beneficial to your health. There       are several types of aerobics where your heart       rate is the right pace to get into shape.  It can be       dance, swimming or jogging among others.

(3) You have taken the first step on the road to good fitness by visiting this site.  The       next step is preparing you for physical fitness.  It can require a lifelong commitment       but benefits are tremendous.  You have to have the right mind set to be fully       convinced that Fitness & Exercise is right for you.  Patience is very important, work       up to a proper workout that works for you.

(4) Aerobic exercise works best, because walking, biking, jogging and swimming help       your heart by lowering blood pressure and keeping arteries flexible to improve blood       flow.

(5) Choose an activity that you enjoy and do 10 minutes, 5 days a week and then       increase by 5 minutes intervals until you reach 30 minute workouts, 5 times a week. 

 

SUPPORT & RESOURCES

1. fIND A GYM

Gyms are also a great way to get in shape. Here are some of the gyms you can find in your area:  Spectrum Clubs, Golds gyms, 24 hour Fitness, Bally, La fitness, Life time Fitness. Gyms offer weight training, aerobics. Some offer Pilates, Yoga and some like the YMCA have pools. To find a local gym in your areas, check out ...
My Perfect Gym.     >> Top of Page >>

2. HIKING CLUBS

Hiking clubs are great way to get involved, from day hikes to week or so backpack trips in the mountains.  If your partner is a stay at home type, clubs are a great way to meet people to hike with. The club will teach the best spots to go to and provide with many tips. All clubs are not the same; some are more aggressive than others.  You can go online in your area and look up in Google and find local trails and trails in vacations spots that you travel to.

3. WALKING CLUBS

(1) Walking clubs are one way to a low impact workout. If you don’t have a club in your      home town you can simply start one.  But before you start one to       check out is The International Volkssport Association (IVV) is a good       way to check if you have a club near you. You can also look at HMO’s,       shoe stores, sporting goods stores and local malls.

(2) Reasons to start a club; There is no club in your area, the clubs in       your area are not to your taste. You want to fill a special need in your       club.  You want to have a unique club with your own t-shirts and       gear.  You want friends to help be motivated about walking.    

4. BICYCLING CLUBS

(1) Bicycling clubs and groups are a great, fun way to get in shape.  Here are somereasons to join a bicycle club.  Find out about new products, especially the new bike you have been looking at.   

(2) Meet friends you can ride with on your next big trip.  If you are into mountain bike riding, you can find out about new trails.  And speaking of new trails you can be involved getting closed trails open. 

(3) Be involved in new laws regarding bicycling. There are lots of clubs to choose from and plenty of places to ride.  That is what is great about biking; even if you are in the city you can still have a great ride. 

(4) In the city there are usually some bike paths and in the country there is almost       always plenty of good off road trails.   

5. boot camps

(1) Boot camps are a good way to get in shape and a good starting place.  Boot camps       may be a little intense but they get results. The trick is to stay in shape after you get      out of the camp.

(2) Some camps offer different programs that are tailored to your individual needs. Some      boot camps are live in and others may offer day and      evening part time hours.  Some boot camps have      several different coaches for different aspects of      your fitness program. 

(3) At any rate the good thing about boot camps is the      total approach to total fitness. Basically boot camp      workouts work well because of the variety of      exercises and no rest between exercises. 

(4) Boot camp workouts are also available on video.  Boot camp workouts are efficient       because of using many different muscle groups, fun because of many varied       exercises and a great way to burn calories.  And of course you fit the workout into       your schedule.    

6. Home Gyms

(1) Home gyms are an option if you have the space and funds for it.  But remember you       can outfit your gym with simpler items like some barbells, exercise balls, and       exercise stretch tubes to save money. 

(2) There is many exercise machines available: treadmills, elliptical trainers, stationary bikes, weight trainers, Incline trainers, rowing machines.  Home gyms are a good way to an all-around workout because you can tailor to your needs and your time frame. There are many home gym workout machines available.   Gym Equipment Reviews 

(3) This a good place to compare various workout machines.  Figure out your area you need to focus on.  Then get the best possible price you can. It is best to try (if possible) the machine out before purchase.  Go to the store or find a gym that has the same equipment.  Most gyms even if you not a member will let you try out the equipment. 

(4) Building a home gym area is a good way to have the space you need for your       equipment.  Places for the home gym are the garage, basement, spare room or       outside large shed. 

(5) Free weights are a good way to start. But be careful as machines      are safer for beginners.  Next a flat bench is good for many      exercises.  It is up to you how elaborate you want your home      gym.   

(6) Gym buddies are a good way to keep yourself motivated.  Some       days when you don’t feel like working out your gym buddy will make sure you       workout. There are many available online, some are geared more towards  the       romantic side, others for working out.  Some are just looking for a few workouts       together, others may take their workouts more seriously. But whatever your level of       working having a buddy to encourage you to exercise is a big plus. 

(7) Online purchases of workout equipment can be done if you are careful.  How long       have they been in business?  Do they have their own warehouses?  See if they if       have any testimonials. If it is a workout machine of some sort what kind of warranty       do they offer and do they have good phone support?  Do they have a tech for in       house repairs?      >> Top of Page >>

RESOURCES - Fitness & Exercise

(1) Yellowbook.com  is a good place for national and local resources. Just fill in the fields       for products, service or name of the business and the location.  Then click on find it       to find a local business in your area.

(2) Yellowpages.com is also a good site for local and national resources.  Just fill on the       “find” and “location” and click on find your request. Of course you can put in the zip       code for ease of use to find a local source in your area.

(3) A great source for all type of Exercise Equipment.

(4) Many articles regarding Fitness & Exercise from a Medical University.

(5) A vast Internet Library of articles on Fitness & Exercise.

(6) Source for Personal Trainer to assist you in your Fitness Program.

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