Health and Fitness

Advanced jogging in place is designed to toughen up your lung, heart, and leg muscle powers. Regular jogging in place can work out a good sweat, but if you want more, this variant is a great challenge.

1. Knee-Raising-Kick-Hop (KRKH) in Place

Warm up first and do a regular jogging in place for 10 minutes. Then switch to KRKH. Raise your knee to your chest and do a front kick. Then hop using the other leg as you bring down the leg you just kicked with. Raise the knee of the leg you hopped with and do a front kick with it, too. Do this repeatedly, alternating with either legs.

When you are familiar enough with the KRKH moves, increase speed. This advanced jogging in place works out body coordination and brain function. I do this indoor when I don't feel like going out for a brisk walk or jogging, or when it's raining. It toughens the legs and gives you more stamina for longer leg works. Like, being able to run longer and challenging the lungs without losing your breath easily.

2. Hopping Sideways in Place

This advanced jogging in place is used by athletes who want to increase their jumping power. Warn up first by doing a regular jogging in place. Then switch to hopping sideways in place. Hop to your left and land on your left foot while putting your right leg behind your left leg, but not touching it. Your body should be a bit inclined to your left.

Then, hop with your left leg and land on your right foot while your left leg goes behind your right leg, but not touching it. Your body should be inclined a bit to your right. Keep repeating this hopping motions alternately with either feet.

To challenge yourself more, widen the hop from right to left and vice versa, and increase speed. If you think you need to stop to rest, do so anytime. And then resume after recovering. Never over work yourself. If your breathing gets a bit too fast for you, rest by walking around.

These advanced jogging in place variations, done 2 to 3 minutes per set (3 sets in the morning and 3 sets in the afternoon), works you out excellently while keeping things simple. They're easy, simple, effective, and safe.

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Juancho S. Gaerlan has been a fitness and martial arts instructor for years. He has written many articles on health and fitness. http://walkslim.webs.com

For those of you that started out with the best intentions of losing weight quickly, there's a good chance you've jumped on an elliptical machine more than once or twice. You probably thought rapid fat loss was simply a matter of putting in the time on a consistent basis. And while that's certainly a worthy goal, and in fact 95% of the issue for most, there are a number of things that can be done to radically improve the rate of fat loss using ellipticals.

Resist the Temptation to Simply Put in More Time

This is what the vast majority of even those who workout consistently do. However, it's proven that shorter, more intense cardiovascular exercise is more beneficial on many levels, and burns fat much quicker. To lose burn fat as quickly as possible, your body needs to be "shocked" a bit. This could mean shorter and more intense, or intervals, alternating between normal pace and short bursts of high intensity movement.

Shorter Workout with Higher Intensity

As stated in the previous article, shorter workouts with higher intensity are much more effective at burning fat than long, methodical workouts. Instead of sitting there for 40 minutes at the same slow pace, try 20 minutes of 70% - 80% of your maximum heart rate. This increases the fat loss for a full 1 hour AFTER the workout is over. Try not to eat during this time so the body uses fat stores instead of food to fuel itself. You can also further accelerate fat loss by working out before breakfast, first thing in the morning.

Use Intervals

The second option is to do intervals for the same amount of time, 20 minutes or so. But instead of a constant higher intensity, alternate between low intensity and high intensity every minute or two. Two mins low and two mins high intensity is one option, or you could start out for one minute low, and gradually increase intensity every minute until you are at very high intensity for 30 seconds or so. Then repeat the cycle several times until you've reached the 20 minute mark.

Example:

Minute 1 - low intensity (50% effort)
Minute 2 - higher intensity (60% effort)
Minute 3 - higher intensity (70% effort)
Minute 4 - higher intensity (80% effort)
Minute 5 - higher intensity (90% effort)

And then repeat this 5 minute cycle 5 times for a total of 20 minutes. You should have a total of at least 4 sprints at 90% intensity.

Of course, none of this even matters if you can't keep your diet clean for a period of at least a couple months simultaneously. I find too many people who make an earnest attempt to lose weight have a hard time cleaning up the diet WHILE working out consistently. Many can do one or the other, but few can combine the two. Don't fall into this trap.

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Corporate life can be a whirlwind of meetings, paperwork, client meetings and phone calls, all wrapped up with some vital networking and relationship-building, leaving you with little time for yourself. This often leads to stress, which makes the pressure seem amplified and it can often be a self-perpetuating problem. This makes it absolutely vital to take a little time out every now and again to improve the wellbeing of you and your team and treat yourselves to a little relaxation. Corporate massage is a fantastic way of doing this as it doesn?t take much time ? it won?t even take up your whole lunch hour. Plus, the therapists come to you, so there?s no need to worry about dashing around to make a massage appointment.

Corporate massage is available from a fantastic, innovative company that has over 12 years experience and has worked with many leading business from the `Times Top 100 Companies?, meaning they?re brilliantly qualified for the job and know just how to help high-powered corporate types relax and maximise their productivity. The company works across the UK as well as in London, so their massage services are easily accessible no matter where you work.

For corporate players looking for a quick pick me up, you could try an invigorating Indian head massage. This only takes 10 minutes and it relieves points of tension by targeting key acupressure points in your head, neck and shoulders. You don?t even have to leave your desk to have it done, so it?s great if you?re pressed for time.

If you have 20 minutes to spare, you could have a session on the marvellous ergonomic chair, or Body Blitz, as it?s known. This does exactly what it says on the tin: the therapist targets key energy points in your head, neck, shoulders, back, arms and hands to relax and rejuvenate and leave you ready to face the rest of the day. There?s no massage oil involved, either, so no need to undress, it?s completely hassle free. Perfect for in between corporate meetings.

If you really need to unlock those tight shoulders, why not go for the aromatherapy massage? The therapist uses natural essential oils and targets key points in the neck, back and shoulders for maximum impact. It lasts for 20 minutes, so it?s short enough to fit into your lunch hour but long enough to relax and invigorate you.

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By: Feel_good

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I am June Campbell, Joint Founder of The Mobile Feel Good Company since 12 Years and providing a wide range of massages as Mobile Massage, Corporate Massage, Onsite Massage, Event Massage, Massage at Work and other massage services to offices in London and throughout the UK.

Studies have shown that most heart attacks occur either during or shortly after high level exertion such as snow shoveling, sex, or running for a bus, and are especially prevalent in middle aged men and women. Typical cardio and aerobics training does very little to prevent heart attacks brought on by high levels of exertion over a short time period.

The heart is a muscle and can be trained like any other muscle in your body. Your muscles have both slow twitch and fast twitch fibers. Slow twitch muscle fibers are used for repetitive, long term endurance activities like walking, jogging, etc. Fast twitch, on the other hand provide you with explosive power like you would use in powerlifting, jumping, or sprinting.

Traditional cardio training overemphasizes the development of slow twitch muscle fibers at the expense of fast twitch fibers. Your body becomes very efficient at long duration, repetitive exercise, and very inefficient at producing short, intense bursts of power. Your heart becomes trained to the same level, extremely efficient at long term aerobic activities which raise it to a sustained moderate level, but inefficient at short burst, high intensity or anaerobic activity.

This is the reason we see people who outwardly appear to be in great shape such as marathon runners, drop dead of heart attacks. Everyone is surprised when it happens, but, if you could look inside, you would find a heart that is overtrained in endurance activities at the expense of explosive, short burst efficiency.

They are like a car that takes 17 seconds to get to 30 mph, but, once there, can run forever.

There are much more cardio-efficient workouts out there than jogging or running on a treadmill. One example, the Insanity fitness program used cutting edge scientific studies in exercise physiology to produce the most efficient cardiovascular workout available today.

By using MAX INTERVAL TRAINING, in your workouts, it forces your heart to become efficient at working at a high level of intensity, recovering quickly in a very short period, and spinning back up to maximum again, and again, and again.

This is fast twitch muscle fiber training at its best, producing much higher calorie burn and an efficient heart that can handle the demands of the real world without strain. Additionally, the anaerobic activity produced during the High intensity interval Training workouts will tax your muscles to the point of near failure, producing very fast results!

Take advantage of the latest scientific studies in human and exercise physiology. High intensity interval training such as the Insanity extreme fitness program will train your body to new levels of fitness, get you ripped, and protect your heart.

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If you're reading up on all the various resources available on cardio training, you've likely come to the conclusion that high intensity interval training, sometimes referred to as HIIT, is the top form of cardio to complete.

It burns calories faster, helps you continue to keep burning calories all day long, and it gets you in great physical condition.

It would seem that there's no argument, given the choice between high intensity interval training and more moderate forms of cardio training, the high intensity sessions win hands down.

But, is this always the case?

Before you run to the gym to perform some intervals, there are some key factors that you should be considering. Let's take a look at what these are so you can be sure to make the right choice for you.

Your Overall Workout Program

The very first thing that you need to look at when assessing whether HIIT is right for you is what the rest of your workout program looks like. How many days of the week are you planning on doing weight lifting?

If you're in the gym doing your weight lifting for four days a week, adding another three or four days of interval training to this is very likely going to be overkill and you'll wind up injured and burnt out.

Remember, the body can only take so much physical intense exercise and there will come a time where it'll just give out.

If you're doing two or three weight training workouts a week, this leaves more time open for the intervals and for recovery purposes.

The Intensity Of Your Diet

Next, you also should consider the intensity of your diet as well. How high is your calorie intake? If you're just using a moderate calorie deficit to lose fat, you'll have more energy available to complete those hard workout sessions.

If you're using a very low calorie diet though, then it's going to be pretty trying doing these on a regular basis. You need fuel to exercise and if that fuel isn't coming in, your body is going to struggle along.

Your Carbohydrate Intake

In addition to considering calories, you also must take a close look at your carbohydrates specifically.

The reason for this is that to perform this high intensity cardio training, your body absolutely must have glucose present in its system. If it doesn't, you won't be able to do it - period.

This is simply because glucose is the only form of fuel that the body can run off of to perform this intensity of exercise so when it's not coming in through the diet, your exercise capacity is severely limited.

If you are eating carbohydrates, then you can keep up with the HIIT sessions. If you're low carb dieting, moderate intensity cardio will be a wiser choice.

Your Recovery Ability

Finally, last but not least make sure to consider your recovery ability. Each person has their own individual recovery ability and if you know that yours is poor, adding too many interval training sessions may not be a wise decision.

If you recover fine though, then two or three per week shouldn't pose too much of a problem. Just make sure you look at your own situation and not compare with what other people are doing.

So there you have a few important facts to remember about high intensity interval training. If you can keep these in mind then you should have no problem making the decision of what type of training is going to be best for you.

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Motivation is the cornerstone of a consistent running program. If you learn how to motivate yourself properly, then you will be working out no matter the circumstances. Therefore, here 2 motivation mistakes runners make and how to avoid them by implementing effective running strategies.

Not setting running goals

The reason number 1 why people don't achieve what they set their minds to is that they don't get clear on what they are really want. Knowing your outcome is the first step to change-regardless of the results being pursued. I see countless runners going nowhere and keeping banging their head against imaginary wall, just because they don't take this simple first step.

Well defined goals provide clarity and consistency. When you are clear on what you want achieve; you give your unconscious mind a clear command on what to do, and you won't be working in the dark any longer. Your mind will be able to recognize opportunities and you start learning fast and making progress effortlessly.

The 3 steps to Goal Setting:

1- Decide on your goals: what do you really want from running? Why are you running in the first place? Make your goals specific: avoid vagueness and wishful thinking Make your goals measurable: doing so will ensure that you know when you have reached them and can move on to more challenging and demanding ones.

2- Make your goals realistic: don't overestimate your abilities and set out of the blown, unrealistic goals. Is good to think big but think also within your physical limit, or you will get discouraged and lose your motivation.

3- Make your goals action oriented: create a well thought through plan that will ensure your goals will become reality. It's all about taking action.

Running alone

Although running is a solo activity, taking up on a running partner can boost up your motivation like nothing else. A running partner usually provides encouragement, moral support and guidance--especially during low moments of training.

But picking the right running partner for you is a bit complicated. Even if you like someone, does not mean that he is a good fit for you. The best running partner is someone who has similar goals and shares the same vision as you.

Of course, you can pick a more advanced runner to be your partner, but be careful and train smart. Otherwise you may get injured and discouraged.

Good luck with your running motivation and other life endeavors.

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If it were easy everyone would be thin. It's not that easy, but the fact of the matter is the most efficient way to burn belly fat is through cardio- exercise. You can strengthen your abs by various toning exercises but too loose and reduce fat....CARDIO!

So now that you know that. The next step is to figure out what cardio exercise to participate in. You will be more successful if you select an exercise that you enjoy. Do you like to dance? Do you like to hike, or swim, or cycle? If you're not sure give various things a try. You will know that you love it when an hour flies by.

Other tips for success is to find a workout partner. Working out with a partner will keep you accountable. If you haven't worked out in awhile have your Dr give you an exam to make sure that you are in good health condition for the activity you selected.

Go slow and build over time. It may feel like we gain weight over time, but it is over time. Loosing weight is a process that takes time. Focus on being consistent with your activity and the weight loss will follow.

The holidays are a great time to take up a new activity and or get into a routine of working out regularly. I notice I don't indulge as much now that I am back to teaching my dance class each week. My consistent students report the same thing.

CARDIO is one of the keys to shrinking your mid section. What you will also notice the more you exercise your body craves healthier foods. So give in and begin eating healthy. Another key to flat abs. Enjoy your holidays, select an activity and keep stepping!

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K. Jackson
For other work out tips and encouragement:
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The cardiovascular fitness machines don't always work as the manufacturers claim that they will. Many people end up using these machines when they realize their fitness aim has got killed because they now fear using these so called fitness machines. Here are some suggestions for you to keep your fitness exercise alive for a long time.

1. The first and most common way of exercise is bodyweight training. This training makes the body resistance develop and be used where necessary to gain muscle mass. Exercises like bodyweight squats, lunges, jumps and pushups are useful for making the body strong and healthy.

2. There is an easy way to make the heart race and this way is the cross country skiing. In this exercise you do not have to work really hard to make the heart do exercise as the whole body and its parts are in momentum during this exercise.

3. We all know how important sports are for body maintenance, so needless to say you need to keep your fitness up for that. They provide energy to the body and make the cardio activity a fun thing. Either it be a tennis where you play individually or soccer where a team is needed, you will enjoy it and would want to play the sport you love every time. It makes it all the more enjoyable when you have the strength and stamina to play for long amounts of time.

4. Many community centers and gyms provide the services of cardio classes which you can not only avail for the purpose of exercise but also for meeting new friends and hang out with them. Such classes are numerous and you can choose anyone that is more suitable depending upon your schedule.

5. Another cardio workout is bicycling. Take a bicycle and start working. You will find it much more easy and relaxing than running. It makes you knees and joints relax and also save your money if you take it for work. You hence do two things at once. Keep your heart happy with the exercise you provide it and also save money.

Be innovative and try several types of exercise for keep in your body fit. For many people even the convenient treadmills prove boring. They soon change their mind or give up exercising completely as they do not enjoy the treadmill workout.

For making your workout plan an entertaining and joyful activity, switch up things. You will enjoy our activity and do it more easily.

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Cardio exercises are a typical part of your workout routine. It would sometimes be the only exercise that some people do in a day because cardio exercises are usually easy and fun to do. They are also a good pairing to any other workout you do like weight training. The reason for that is because cardio exercise has a lot of benefits that can help other workouts to work better.

Cardio exercises are exercises that involve any activity that uses a large group of muscles in a rhythmic and continuous manner. Some examples include walking, running, biking and swimming. It raises our heart rate to about 60 to 80 percent of the fastest heart rate you can reach. This is one of the benefits of doing cardio exercises. When our heart rate increases, we take in more oxygen, making the heart stronger and more effective. The heart would then be able to pump more blood in fewer beats. That leads to better blood circulation. A good blood circulation supplies our muscles and other organs with the right amount of oxygen and nutrients they need to function effectively and with less strain. This helps reduce the risk of heart disease and keeps your blood pressure and blood sugar at normal levels. It also helps flush out toxins in your body. Cardio exercises also improve your immune system making it better to fight infection and viral illnesses.

Losing weight is another great benefit of cardio exercise. It works better at burning fat than most other exercises. When you lose a lot of fat, it would be easier for you to notice the muscles that you have already toned. It also helps in burning calories so you can control your weight. This helps prevent weight related issues such as obesity. Cardio exercises also help improve your metabolism making weight control easier for you.

It is recommended to incorporate a cardio exercise with your daily workout. You can do 30 minutes to an hour to get the best results. Choosing what exercise to do is fairly easy. You can walk or run since all you need is a pair of shoes and a place to do it, and you can do it at any time of the day. Like most exercises though, there is a proper technique that you have to follow when doing cardio exercise to avoid any injuries. It is also important that you choose the pace of your walk or run based on your physical ability and gradually work your way up. Have you ever noticed how a lot of people who run in parks or on a treadmill always have an mp3 player in their ears. That's because you can also put some variety to your cardio by adding some music. It can make you move in rhythm and control your pace.

Having a workout as a part of your daily life is important so you can get the most out of life. Cardio exercises are the best exercises to stay healthy and fit.

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Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform Trailrunner 4.0 Treadmill, Proform ZE5 Elliptical. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Although I frequently recommend a HIIT training program for getting fit, now I'd like to go over Fartlek workouts. Fartlek is an expression meaning "speed play" in Swedish and it's an interval training exercise which involves alternating amongst low, medium, and high intensity time periods. The principal advantages of Fartlek workouts are that it makes it easy to shed fat and also boost both anaerobic as well as aerobic capacity. In short, it assists anyone to more efficiently carry out extremely intense physical activity and also enhance all round energy.

Generally, Fartlek is carried out through jogging but you can theoretically customize other activities to include a similar ideas. You begin with jogging at a normal pace and then sprint. After you sprint, you might run at a reduced velocity or perhaps the exact same speed you started off running at. It's at your discretion. Next, as soon as your body is completely ready, you can perform another sprint or maybe jog at an elevated velocity. You choose how often to increase the intensity and how far the distance is. You could base distances around points of interest (power posts, light poles, trees, etc.). Maybe one sprint is just 250 yards while the subsequent may be a fast paced 1/4 mile run. There's virtually no set framework.

Why is Fartlek effective? First, interval training in general is an efficient strategy to burn up fat. It can be much better than just running at a continuous speed. Second, Fartlek workouts improve anaerobic and also aerobic potential. While steady state running elevates aerobic capacity, this doesn't assist with high intensity sprints or other anaerobic activities. Even more astounding, a number of reports on interval training show that it enhances cardiovascular potential a lot better than steady state jogging. It's the very best of all possible worlds. Finally, you'll use both fast twitch as well as slow twitch muscle fibers which means you improve power and speed (fast twitch) as well as endurance (slow twitch).

Another great feature of Fartlek exercising is how variable it really is. Unlike a regular HIIT program that may entail sprinting for half a minute and resting for 90 seconds, Fartlek will allow you to determine the quantity of rest time you require and also the time the overall routine is. You choose how many times, the length of time, and the intensely you want to sprint. You could also personalize your training based on a particular sport or activity.

In the event that you're a sports athlete, I'd recommend including Fartlek workouts. This form of interval training might increase your anaerobic along with aerobic capacity and in addition aid you in getting much better at your particular activity. For everybody else, one of the greatest aspects of Fartlek is the fact that it enables you to efficiently burn off fat. Additionally, Fartlek workouts may add a little variety and supply a nice break from an arranged regimen. Give Fartlek workouts a shot!

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This P90X review will show both the pros and the possible cons of this program. The P90X weight loss plan was developed by BeachBody and created by celebrity trainer Tony Horton, who guides viewers through each fitness workout. This program was designed to be a continuation program for those who have already completed the Power 90X program. This program runs for 90 days just like the first Power 90X program.

Let's take a look at a few of the pros to P90X:

#1) The P90X program was developed to help you grow stronger, tone core muscles and increase flexibility, as well as, keep you on your path of weight loss success. This program is intense and should not be used unless you are already in fairly good shape and are commit to complete the entire 90 day program. The ideal candidate for this program would be someone who has already completed the first program.

#2) This P90X review reveals the SECRET to this programs weight loss plan - it's called muscle confusion. Muscle confusion is when the program constantly introduces new moves and exercises to the routine which makes your body work a little harder. A complete workout plan comes with this program and is specifically organized to promote muscle confusion and keep your body from reaching a plateau.

#3) The P90X program divides your workouts into three separate series each lasting for three weeks. After three weeks a recovery week is added and then the new set of workout routines is introduced lasting another three weeks. The P90X review shows that various exercise styles are used throughout the program including:

• cardio workouts
• strength training
• techniques like yoga
• jump training

#4) Nutrition is another important factor in the P90X weight loss program and a complete nutrition plan is included. This P90X review shows that the nutrition plan is broken down into three separate phases. The first phase is the fat shredder phase and includes a high protein diet that will help burn fat while building muscle strength. Phase two is the energy booster that includes a mixture of protein and carbohydrates. The final phase is endurance maximize and includes complex carbohydrates and lean protein.

BeachBody also sells products under the P90X brand including protein bars and shakes that they call shakeology. These additional products work within this programs design and are meant to give you added resources to help tone your body and build muscle.

Make an Informed Purchasing Decision:

So far this P90X Review has shared the positive points of the program but there are some points to keep in mind before making your purchase. The P90X comes with twelve fitness DVDs with a fitness guide and a nutrition plans for the average price of $120 for a 90 day program. In order to complete the exercise programs, you will be required to purchase ADDITIONAL exercise materials including:

• resistance bands
• dumbbells
• a pull-up bar

Remember when looking for a complete weight loss program that shows you how to change your lifestyle and promote a lifetime of healthy living needs to be enjoyable AND affordable.

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If you want better endurance and shed those extra pounds then don't do the long slow run you are wasting your time. What you should do is start doing interval training.

High Intensity Interval Training (HIIT) is more effective to build your endurance than endurance training itself. Scientists have known this for a while but for some reason the mainstream has not picked up on it.

Now, I'm not saying long endurance runs is bad for you. It has its place,but you can replace some of your long runs for shorter interval training and your fitness will explode on to another level. HIIT is also a great way to burn off that extra fat and get in great shape quick. Interval training where your heart rate stays high for shorts bursts is great to keep your heart strong and healthy. So next time you're in the gym do your workout and do a 15 minute interval run,you will see crazy results in no time. Or if you hit the road do a 20 minute interval run and call it a day!

If you don't like cardio or running much then start walking. The benefits of daily walks is great.

Get up before work and go for a walk, you will start your day off great and your fitness will improve. If you don't have the discipline then ask a friend to join you. Do a 30 minute fast walk, it will kick start your metabolism in to overdrive early in the morning.

So get out there and get that heart rate up!

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For any person running their first race in their life will be a new and an exciting experience. If that is going to be a Marathon then it's going to be an experience of the life time. Marathon race calls for the person to exhibit greater strength and stamina that what is required for other events. It is a long distance race and the person should conserve the energy needed to last the distance.

This requires a lot of training and practice. During the practice period, the person should learn techniques to conserve energy for longer periods of time. Following are some of the techniques and tips that will be useful to a person running a marathon. During the training period, the person should consume plenty of carbohydrates to get the required energy for completing the marathon.

Carbohydrates provide plenty of energy and calories needed to last the marathon. One should take a minimum of 2500 calories of food during the training period. By consuming the required calories, the person builds the energy and also the muscle issues get strengthened. Another important area to focus during the training period is the mental aspects.

One should be always positive in complete the marathon practice. They should constantly motivate themselves by following self motivation techniques and fill their mind with only positive thoughts. Adhering to a strict training schedule is another important aspect to be taken seriously by the marathon runner. Usually most of the marathon training periods last for 16 weeks.

During this period one needs to regularly run 20 miles to get accustomed to the training schedule. For a new person, who is just starting, this may be too hard. Starters can start running 10 miles during the initial weeks of the training period and then slowly increase their mileage over the subsequent weeks.

This way they don't get exhausted and their body also gradually develops the required strength and stamina to last the distance. Marathon runners can also put a schedule during the training period with regards to initial days needed to cover 10 miles and then the number of days available to cover 20 miles.

But they should be careful in increasing the mileage as any sudden increase in mileage will bur out the person. One should always be focused during the training period and always be positive of finishing the crossing line. These positive thoughts will help the person to remain focused and successfully cross the finishing line.

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Two of the most popular cardiovascular exercise machines are the treadmill and elliptical machine. Go to any gym across the country and you'll see rows of each of these in all likelihood. And if you're a regular gym-goer, most likely you've used one of these two machines.

But for those considering the purchase a cardio workout machine for a home gym, or for regular use at the public gym, it's often difficult to know which one is best. The short answer is that neither are better since they are totally different, but each has its own benefits and drawbacks. Let's review some of these attributes.

Which One Burns More Calories?

Many think that since the elliptical uses both upper and lower body limbs, it burns more calories than the treadmill, and in theory this seems logical. Full body workout such as cross-country skiing, rowing, etc are considered the best cardiovascular workouts that burn the most calories in the shortest amount of time.

But according to Thomas Altena, professor of nutritional and exercise physiologist of the University of Missouri-Columbia who conducted a study on oxygen retention, heart rate, lactic acid, and rate of exertion: "physiological responses associated with elliptical exercise were nearly identical to treadmill exercise". Another study showed that by widening the stride length of an elliptical, the caloric burn can be increased.

Similarly, Brett Spottke from Exercise Equipment Expert found that a 150 lb adult will burn up to 741 calories per hour with a treadmill and 591 on an elliptical, all things being equal.

Versatility and Ease of Use

As we eluded to above, since ellipticals use both the upper and lower body limbs, incorporating a full body workout, they are more versatile. Additionally, and this is one of the most significant benefits they offer, ellipticals are very low impact machines compared to treadmills. So they are better for a wider audience, from the everyday fitness enthusiast, to the elderly and temporarily or permanently injured.

Contrastingly, treadmills put stress on the joints while walking, jogging or running. This leads to injury concerns, especially for the elderly and injured. So elliptical machines are the better choice for these groups by far.

Regardless of your choice, both treadmills and ellipticals are excellent machines that will greatly enhance your long term fitness level and health when used regularly.

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If you're in the process of researching elliptical machines, be sure to check out the elliptical machine essentials guide at EllipticalSource.com!

Being overweight can take its toll on your physical and mental life; overweight people are more likely to encounter life-threatening diseases and face a myriad of self-esteem issues. Therefore, starting a running program could be your last chance for healthy living.

Hence, here are 3 overweight beginner runner guidelines that will put you on the right track.

Believe in yourself

The first change you may need to make is to pull the switch inside of your mind and decide, wholeheartedly, to start a running program as soon as possible. It all starts with the mind, and without its corporation, your weight loss venture won't yield much result.

One way you could do this is to have someone hold you accountable for taking action. Ask your spouse or a close friend to monitor your progress and offer you the needed encouragement.

Think long-term

The fitness industry is full with promises of instant and miraculous makeovers and quick fixes, this couldn't be further from the truth. Although from a marketing standpoint, those corporations are doing what they have been taught to do, still the average person who wants to lose weight suffers greatly.

Unfortunately, the magical pill does not exist. If you want to permanent life change then you need to delete instant gratification and keep your eyes on the big picture.

Start walking, get running

For an overweight person, running from the get go may not seem as the best option. For that, doing some walking sessions is the best way to get yourself going and moving without the risk of injury, and in no-time, you will develop enough cardiovascular power to run without much trouble.

Finally...
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From David Dack - Running Author and Enthusiast

We all know how cardio routines can help you lose weight. But which of them do the best job and give you the fastest results?

Although there are no hard rules about which workout is more effective, since a lot depends on what you actually like doing, there are some workouts that tend to be more effective than others simply because they are generally more intense. It is these workouts that I want to share with you in this article. So, if you're looking for fast and effective results, check these workouts out:

1. Jumping rope - OK, you may think that this is a kid's plaything but boxers and other athletes don't use this for no reason. The truth is that jumping rope is a super-effective and time efficient way to get a cardiovascular workout and burn off body fat. You can just take this rope with you to a nearby park and in a matter of minutes you'll be feeling the strain this puts you under. I love incorporating rope jumping with the second workout routine I'll now share.

2. Running - Need I say more? We all know how to run but most of us don't appreciate how incredibly effective it can be. Before you rush to spend hundreds or even thousands of dollars on cardio machines, just go outside and run. If you run fast and include some uphill running, you can get a great workout in just 20 minutes or so.

3. Kickboxing classes - These have become very popular over the past few years and for good reason. Kickboxing, if done intensely, works your entire body from head to toe and burns a lot of calories. Because it requires coordination and different movement than most cardio workout do, even fit people find these workouts challenging.

4. Rowing - I love this workout because it's intense and works the upper body. I find that rowing is the perfect ending to a strength workout as it gives the arms and back an additional push of intensity that makes me feel like I've put in some real work.

5. Stair climbing - This final cardio routine to lose fat may not seem like a cardio workout at all, but I guarantee that it is. If you think about climbing stairs as a sport and not an obligation, you will find that it is one of the best workouts you can do. It is a high intensity workout that requires real effort and burns a lot of calories quickly.

Do these workouts and you will see results.

Who Would Have Thought That Eating MORE Would Flatten Your Belly?! Click here to find out more.

For more cardio workouts you can do visit Cardio Routines To Lose Weight
For the best way to do these workouts visit High Intensity Interval Training Workouts
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

There is quite a genuine reason for you to start getting on a workout program that can help the body come to a proper shape. Now there are even more gyms and great places which specialize in offering exotic exercise classes that are very interesting.

This makes it very easy to do something about toning your muscles even as you get involved in other fun activities. Forget those boring runs up and down the road, or the punishing weight lifting.

The latest exercises that women love most is that of dancing with the pole. This gives intensive exercise to the body and it is very popular type of exercise in New York.

It gets to exercise the arms, core as well as giving you strength on your legs. Those who have tried pole dancing get leg strength as they exercise the rest of the body muscles as well. It is the reason they easily get wonderful body shape and of course in the process they also learn some useful sexy tricks.

Dancing lessons did not start yesterday, they have been there from time immemorial but the new styles keep coming and going. Of late people talk about Zumba in aerobics and every gym worth its own salt; will go for it. It is choreographed on the line of Columbian dance that has been spiced with a little Latin music and dance. It has become the hottest thing in exercise routine.

Aerobic dancing just means that the people will take time to enjoy dancing salsa, reggae plus all sorts of other music as part of their intensive workout. Those participants; whose aim is to get power on their leg muscles, will do well with Zumba.

Similarly, there is a relaxing and strength enhancing workout through yoga that is popular indeed. Yoga exercise is done in twisting and posing in certain postures that makes you strong both physically and mentally.

It lifts the spirit with its deep and spiritual exercises that allows one to tone the muscles and build the core.

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At first glance, there may not seem a strong correlation between weight loss and oxygen, but most of the time, reality is not always what we expect it to be, and there is always a hidden truth waiting to be discovered. In fact, oxygen consumption plays a critical role in the fat burning process. You may be surprised but just hang with me for a second.

When running or doing other types of training, your body burns large amounts of calories; the energy source may depend on your body composition, the intensity of the workout and many other factors. And the critical thing you need to understand here is that your body burns fat only in the presence of oxygen; it seems odd, doesn't it?

Fat and carbohydrate as a source of energy

The body prefers 2 kinds of fuel: fat and carbohydrates. Fat is a more sustained form of energy and can produce lots of energy, but the fat burning process shuts down immediately unless the muscles get oxygenated. Thus, when you increase running speed and get out of breath, your muscles are deprived from oxygen. Fat needs oxygen to be processed as energy.

On the other hand, carbohydrates don't need much oxygen to be processed as energy. And usually when there is not enough oxygen for fat burning, sugar burning takes over.

Of course, this formula is not 100% true; it varies from one person to the other. But what you need to remember is that intensity builds muscles and longevity burns fat.

Keys to succesful fat burning:

- If your muscles fatigue during your aerobic session that means your are not burning enough fat.
- If your muscles are sore after the running session, you are not burning fat. Usually, muscles fatigue and soreness are major indicators that your body is relying on carbohydrates as the main source of energy instead of fat. Soreness indicates the presence of lactic acid.

How to breathe better when running

Learning how to breathe when running or doing any other cardiovascular training ensures the proper delivery of oxygen into your working muscles, and keeps the fat burning process ongoing for a longer period. Here are 3 tips to help get maximum oxygen to your body:

- Breathe in through your nose and out of your mouth.
- Instead of breathing from your chest, learn to use your whole diaphragm.
- Run within your current capability and don't push yourself too hard.

Good luck with your weight loss running efforts.

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From David Dack - Running Author and Enthusiast

The race to fitness is on and a lot of people are getting into the band wagon.
Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy.
As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over.
Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body.
There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though.
These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow.
So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.
Atkins' New Diet Revolution by Dr.
Atkins.
This weight loss program encourages high protein diet and a trim down on the carbs.
One can feast on vegetables and meat but should fast on bread and pasta.
One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter.
However, after the diet, one may find himself lacking on fiber and calcium yet high in fat.
Intake of grains and fruits are also limited.
Carbohydrate Addict's Diet by Drs.
Heller.
This diet plan advocates low carbohyrate eating.
Approves on eating meats, vegetables and fruits, dairy and grain products.
however, warns against taking in too much carb.
"Reward" meal can be too high on fats and saturated fats.
Choose to Lose by Dr.
Goor.
Restrains fat intake.
One is given a "fat" budget and he is given the liberty on how to spend it.
It does not pressure the individual to watch his carbohydrate intake.
Eating meat and poultry as well as low-fat dairy and seafoods is okay.
A go signal is also given on eating vegetables, fruits, cereals, bread and pasta.
This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats.
Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet.
Advocates moderate amounts of fat and protein intake and high on carbs.
Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy.
Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr.
Ornish.
Primarily vegetarian fare and strictly low-fat.
Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites.
This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.
Eat Right for Your Type.
Interesting because it is based on the person's blood type.
recommends plenty of mest for people with the blood type O.
Diet plans for some blood types are nutritionally imbalanced and too low in calories.
And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle.
Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full.
Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay.
Although limits protein sources to lean meat, pseafood and poultry.
Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
Volumetrics.
For low-density calorie eating.
Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers.
This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
The Zone.
Moderately low on the carbs yet moderately high on the proteins.
Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains.
It is also healthy but lacking in grains and calcium.
Weight Watchers.
High carbohydrates, moderate on fats and proteins.
A very healthy diet plan and very flexible too.
it allows the dieter to plan his own meal rather than give him a set to follow.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!

Vitamin A was given the first letter of the alphabet for a name because it was the first vitamin to be discovered.
It was found that vitamin A has a large number of uses in the body including keeping eyes healthy, aiding cell growth and also helping boost the immune system.
However, vitamin A is not only absorbed directly but it is also created by the body by converting beta carotene into vitamin A.
Vitamin A itself is found in a number of foods such as eggs, milk, liver and meat.
Beta carotene that the body can convert into vitamin A is found in many fruits and vegetables, especially the red, orange and green coloured ones.
The most important point to remember that consuming too much pure vitamin A can be toxic.
It is essential not to exceed the recommended daily allowance for vitamin A.
The actual recommended allowance of vitamin A varies depending on a person?s age, sex and other factors.
While the actual amount of vitamin A consumed may be toxic if the recommended daily allowance is exceeded, there is a far higher limit to how much beta carotene can be consumed.
Therefore it is advisable to concentrate on obtaining the greatest amount of beta carotene which the body can then convert to vitamin A, rather than consuming vast quantities of pure vitamin A rich foods.
Many people will remember being told that eating lots of carrots helps you to see in the dark and that is down to the vitamin A that is produced from the high levels of beta carotene that are found in the vegetables.
Other foods which have high levels of beta carotene that can be converted to vitamin A include tomatoes and dark green leafy vegetables, such as spinach.
Beta carotene is not only used to form vitamin A, but it is also a powerful antioxidant in itself.
None of the beta carotene that is absorbed is wasted as any excess after conversion to vitamin A has taken place is used to fight the harmful free radicals within the body.
Vitamin A also helps fight infections and illnesses by helping tissues that line various parts of the body, including the eyes, mouth, nose, throat and lungs, to grow and also to repair them if they are damaged to prevent infection.
Children also need plenty of vitamin A to help their bones and teeth to develop properly.

Finally...
here's a fail-safe way to gain muscle while losing fat...
without having to bulk up and cut down...
without spending hours in the gym...
and without restrictive dieting!
Click Here Now to find out more!