Official Weight Loss Club Thread

[Muffie's Mom]

An Introduction to Stationary Bikes
Discover This Fun and Easy Way to Exercise

Stationary bikes just aren’t what they used to be. They’re better. A low-impact exercise, stationary bikes don’t put stress on your joints, so they can be a great replacement for the treadmill when your knees are aching. Over the years, stationary bikes have seen many improvements. It’s a classic type of fitness equipment that has lasted for decades because it works.

It’s simple

Stationary bikes provide a great workout and are pretty simple to use. Just pedal. The motion involves little thought, so you can catch up on reading or television as you work out. It’s perfect for somebody with little time to devote to exercise and needs to multitask. Unlike a regular bike or treadmill, it doesn’t demand much balance or coordination, so there is little chance for falls. This makes it ideal for those carrying a little extra weight.

Better than ever

As technology has advanced, so have stationary bikes. Many come with a digital monitor that will track distance, time, calories burned and rotations per minute, so you’ll have a visible record of your workout. You can easily change resistance settings for more of a challenge, usually with a simple push of a button. Some models even incorporate an arm workout with push/pull handlebars. The seat is also shaped to be comfortable with padding. Just make sure that you’re not leaning over while you pedal; this can lead to lower back pain.

There are basically two different types of stationary bikes: recumbent and upright. On a recumbent, you sit lower to the ground with back support. While it minimizes stress on the knees, it also tends to encourage a slower, less intense workout. When riding an upright bike, your body is positioned just as it would be on a regular bicycle. You pedal downward and move more freely, so it can be a more intense workout. The downside, though, is that it provides no support for your back.

Improve your bod

There are specific benefits from incorporating a stationary bike into your workouts. First, they provide a great cardio exercise, one of the keys to healthy living. The cardio will therefore help you burn a lot of calories, especially if you really push yourself. You’ll tone your legs, and for those bikes with handlebars, arms as well. Bikes are great for beginners, but also can be a challenge for someone in better shape.

Piece of cake

There are many ways to include a stationary bike as part of your usual workout routine. Start off at a low level of resistance and speed, no matter your fitness level. You need to warm-up before pushing your muscles too far. As you progress, you can increase the resistance from the bike, depending on what type of workout you want from it. Again, a lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Look for a balance in your workouts to obtain the full benefits of a stationary bike.

[Muffie's Mom]

Exercising in Water
Think of the Pool as Another Piece of Workout Equipment

Have you ever considered including water fitness into your exercise routine? This can be a great way to increase strength, flexibility and cardiovascular health. Plus, during the months of summer heat, what is a better way to keep cool?

Water has great properties; one of the best for working out is its resistance power. You can work opposing muscles at the same time. For example, if you are doing curls underwater, pulling up will work the biceps, while pushing down will build up the triceps.

Another great feature about water is its buoyancy, which is simply the tendency or capacity to remain afloat in a liquid. It reduces your weight, therefore putting significantly less stress on your joints, bones and muscles. Compared to other exercises such as running, there is no impact on any of your joints. It is estimated that body weight is compounded up to five times during the heel strike when running or jogging. his is avoided in water. Water fitness requires use of your core as well, that is, utilizing your back, abdominals and obliques. This muscle group is often ignored during other exercises.

There are many ways to get fit and stay cool in the water. Most obviously, perhaps, would be to swim laps or tread water. But you can also jog in the water. Additionally, there is a variety of products available that can increase the resistance in your workout, including buoyancy belts and dumbbells, gloves and noodles. You can actually lift weights underwater.

While exercising in water is totally different from exercise on land, your approach to water exercise should be the same. Continue to warm up and stretch before you start the workout. Maintain the same amount of repetitions you would for exercises out of the water. Also, continue to mix up the exercises you do. Your body needs a variety of exercises, regardless if it’s on land or in water.

Another bonus to water exercise is its usefulness during special circum-stances. Ask any professional athlete and they will tell you water exercise is essential when dealing with an injury. It allows you to continue exercising without putting any stress on your injury, thanks to its buoyancy discussed earlier. Also, because your body is supported by water your heart rate is slightly lower, meaning aquatic therapy is relatively safe for obese individuals, pregnant ladies and those suffering from hypertension and heart disease.

Exercising in the water is easy, but for obvious safety reasons it should never be done alone. It’s easy to find someone to exercise with though. Look into classes at your local health club. If none are available or fit your tastes, just grab a buddy and find a pool. When summer ends, you don’t have to stop including water fitness as part of your workout routine. Find an indoor pool and keep going. Have fun enjoying the benefits of a refreshing workout.

[Muffie's Mom]

Pass the Pilates, Please
Learn About the Benefits of Pilates

Pilates appears to be a new exercise trend, a new craze. Actually, this system has been in existence since the 1920s. Pronounced "puh-LAH-teez," it is named after its developer, Joseph Pilates. Practiced regularly, it can be a great addition to anyone’s exercise routine.

An exercised-based system, Pilates connects the mind, body, and spirit like other programs, i.e. yoga. Its goal is to improve flexibility and strength, creating a balance between the two. Participants gain and develop body awareness through different poses and stretches, which target specific muscle groups.

The overall goal of Pilates is to make a toned body without adding bulk, while lengthening the muscles. Many individuals have found it improves their coordination and relieves stress. Although many exercises can achieve this, Pilates is an interesting way to reach these goals.

One of the main muscle groups it narrows in on is the "core." The core consists of muscle groups often ignored and underdeveloped, such as the back and abdominal muscles. In the process, it improves posture and eases back pain. Yet Pilates is truly exercise for the entire body. It’s important to develop this part of the body in any workout and Pilates does this. Unlike cardiovascular activity, which tends to emphasize the legs, or weight lifting, which often emphasizes arms and legs, Pilates will create a balanced body.

This is a great exercise program for both beginners and those fitness buffs alike. It’s something that can be tailor-fit to anyone’s specific fitness level, adapting as that person becomes more skilled and flexible. Since it’s low impact, Pilates can assist the rehabilitation process for certain injuries. It’s a great way to become more responsive to your body. It may even create more fluid mobility throughout the day, not just during the exercise session.

Pilates is offered in many local gyms. In some cities, there are even centers dedicated exclusively to it. You can also order various video tapes to use at home. There are specific machines that can help with the exercise, but a mat is also effective, making it easy to do at home.

[Muffie's Mom]

Turn on the Spin Cycle

My first experience with this revolutionary indoor cycling activity seems like a distant memory. Yet, four years later, I'm still a spinning enthusiast. As I walked into the room, the lights were dimmed and candles were lit around the room. People all around me were wearing these tight black shorts and odd and colorful shoes, with water bottles in hand. The instructor was in front of the class working on a selection of music that I would never have associated with cycling. Nevertheless, as I was set up on my bike by the nice instructor, I thought I would give it one shot and probably never come back. I am just as pumped up and excited about spinning as I was when I left the class that first day.

So, what exactly is spinning? The spinning program has become a global exercise and wellness phenomenon. The primary focus of spinning is to get into shape, have fun, train with purpose and enjoy a powerful mind-body connection."

This last sentence sums up my experient and explains my passion for spinning. I have been a competitive athlete my entire life and this is one of the only sports that has kept my interest, tested my aerobic endurance, and brought me to a new level of mental endurance. I have trained for all kinds of competitions and events, and yet, when I'm in the class, I undergo a different kind of challenge and mental toughness. I leave satisfied, feeling like I have not only burned 500-plus calories, but have also accomplished something that I never thought I could. Amazing.

The other great thing about this activity is that it’s a different experience for each individual participant. Spinning is a unique indoor cycling workout. It brings the elements of athletic training to people of all fitness levels, but contrary to popular belief, spinning is not just a 'hard-core' fitness program for elite athletes. Instead, this high-energy group exercise integrates music, camaraderie, and visualization in a complete mind/body exercise program. Individualized for participants of any age or ability, the spinning program uses [a] stationary bike, a simple set of movements and hand positions, and heart rate training to deliver personal empowerment and unparalleled fitness results. In fact, participants in a 40-minute cycling class burn an average of 500 calories."

As far as workouts go, spinning is on the top of my list, especially if you like working out in a group or are searching for something a little bit different. Give it a try, but keep in mind that it might take two or three sessions before you get used to all of the different elements.

[Muffie's Mom]

The Buzz on Jazzercise
The Fitness Class with Rhythm

Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility.

The name says it all – it’s exercise set to jazz music, as all participants work out to the rhythms and beats. Jazzercise is offered in a class setting, similar to yoga or spinning. Also like yoga, it’s an effective, total-body conditioning program. Below are answers to many questions about the exercise. If your interest is piqued, check local papers to find out where Jazzercise is offered nearby.

How much does a class cost?

Because individual instructors independently own Jazzercise classes, there is no set rate. You will find that classes cost anywhere from $2 to $7, depending on the number of classes you purchase. Many instructors offer a special rate for new customers on their first purchase. You may pay as you go, or pay month to month.

How does Jazzercise improve your fitness?

Develops cardiovascular fitness
Increases energy
Strengthens and tones muscles
Improves flexibility and balance
Enhances metabolism
Reduces stress

What is a typical class like?

Each Jazzercise class is approximately 60 minutes. Here's how the class flows:

A warm-up segment comprised of gentle rhythmic movements and jazz isolations for individual muscle groups

An aerobic segment to increase cardiovascular fitness and burn calories

An aerobic cool-down segment to reduce heart rate

A muscle-toning segment with weights to strengthen the hips, thighs, butt, abdomen, upper torso and arms

A final cool-down stretch segment to return the heart rate to normal

What are some Jazzercise exercises? Here are a few of many:
Basic Aerobic Movements:

Jazz Stretch
Attitude Lift
Diagonal Toe Touches
Flick-Kick
Heel Hop
Knee Lift
Pendulum Lift
Hip Rock

Power Legs
Lunges
Plies
Rock Lunge
Fancy Footwork
Jazz Square
Kick Ball Change
Side-to-Side Movements

[Muffie's Mom]

No Need to Stretch the Truth about Resistance Bands
Variation, Convenience, Affordability

You hear about them. You see people using them in the gym. They’re in stores, on TV, and have entire fitness classes designed around them. You think about these stretchy bands and what good (if any) they do. You want to know: What are the benefits of training with resistance bands?

Everyone from beginners to conditioned athletes can benefit by adding resistance tubes/bands to their strength-training programs. Resistance bands can add challenge and variety to any workout program, and they come in a convenient (and affordable) little package.

VARIETY

To consistently see gains from a training program, and avoid hitting a plateau, it is essential that you are always varying your workout. This means alternating machine exercises, barbells, and dumbbells, and adding other elements like stability balls and resistance bands. The reason for this is simple: your body is smart & adaptable. Do the same exercises (same movements, same Range Of Motion, same angles) over and over, and the body is no longer challenged. It becomes efficient, and you no longer see gains.

The training possibilities of resistance bands are endless. They allow you to move more freely and achieve a greater range of motion (as opposed to a machine which controls where you start and stop). This allows you to create resistance from all directions—the side, overhead, below, etc. You can also adjust your angle of movement (by moving the fixed point higher or lower), and combine several exercises seamlessly. Bands also allow you to mimic movements that you do in real life. If you want to improve your golf or tennis swing, you can perform that exact motion against resistance—no machine can do that.

Bands can also be used alone (standing on a tube and doing a bicep curl, for example), or in combination with other elements that add even more challenge to your workout: stability balls, steps, Bosu balls, and wall mounts.

Resistance bands also differ in their degree of difficulty (signaled by various colors). The most stretchable bands have lighter resistance than the harder-to-stretch ones that offer heavier resistance. This, along with body position, allows you to customize the level of resistance to fit your strength level. You control the tension by shortening or lengthening the band. For example, when standing on a band to perform a bicep curl, add resistance by stepping closer to the handle, or make it lighter by stepping away from it.

When lifting weights, gravity plays a big part. You get more resistance during one part of the movement (lifting against gravity), but then gravity makes lowering the weight easier. When using bands, however, the resistance is constant, so you have to work harder.

CONVENIENCE

You can work every muscle in your body by using resistance bands.

Moreover, you can easily use them anywhere. They’re lightweight and take up hardly any space, making them easy to travel with or use at home, or even behind your desk at work. You can wrap a band around a doorknob, pole, chair, your ankle (for leg exercises) or almost any stable object. Plus, you can adjust the amount of resistance in seconds, quickly moving from one exercise to the next.

AFFORDABILITY

If you are on a tight budget, but want to purchase a piece of equipment that you can use at home, resistance bands are a great buy. Since you control the resistance, you only need one, even as you get stronger. You can find bands, most of which come with an illustrated guide of exercises, almost anywhere from Wal-Mart, to sporting goods stores, to online sources, and they average $10-25. For such a versatile, long-lasting piece of equipment, that’s a bargain!

To learn more, take a group fitness class or try a video that uses resistance bands. Once you get the moves down, you’ll see how you can perform any exercise that normally uses dumbbells or machines with a band. By incorpo-rating resistance bands into your strength-training routine, you’ll add variety (to stave off those plateaus) and convenience (for the days you can’t make it to the gym) at minimal cost.

[Muffie's Mom]

Learn About the Benefits of Circuit Training
Exercise Like the Pros Do

Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.

When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes surgical tubing, jump rope, your own body weight, dumbbells, medicine balls, physioballs and weight training machines. A circuit can consist of as few as six stations to as many as 15 stations based on the goals and pre-training levels of the participants.

Circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym has several strength training machines and workstations, which enables the creation of several circuits. This benefit of variability challenges the skills of the participant and keeps them interested from session to session.

Circuit training plays an integral role in the offseason workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport. Circuit training also serves as a segue to higher level strengthening programs in these athletes.

The following circuits are examples that can be used by the participant with several years of weight training experience. The cornerstones of these circuits are exercises that stress multitude and core musculature. A participant should always consult with a physician before beginning a fitness program.

[Muffie's Mom]

What to Do After a Workout
When the Exercise is Over, the Work Isn't

Many of us have a great pre-workout and workout routine. We drink plenty of water before and during exercise, warm up, stretch, work the entire body, and even get in some cardio training as well. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.

What so many out there do not realize is the importance of what you do after you work out. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Cool Down

After your last exercise, your workout is not over. The first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down.

Stretch

Then, you should stretch again. This is one of the most important things you can do. After a workout, muscles naturally contract. Stretching again prevents them from shrinking. It allows your muscles to rebuild, growing bigger and stronger, and thus allowing you to get the full benefit from your efforts.

Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, thereby reducing muscle soreness and stiffness. Add mental sharpness and you have all the reasons you need to make sure stretching comes not only before, but after every workout as well.

Drink Water

Even when you are actually done exercising, you need to keep replenishing your fluid levels. It’s recommended that you drink another 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Refuel

Eating is one of the last, but one of the most important, items to do after a workout. You have not only burned hundreds of calories and lost carbo-hydrates, but you have also actually torn your muscles. You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbo-hydrates and high in protein. A perfect example is a tuna sandwich on whole wheat bread.

The carbs will re-energize your body, while slowly turning into calories - so you have plenty of time to burn them before they turn to fat. The protein helps repair your muscles, so they grow stronger while your body rests until the next workout.

Next time you put down the dumbbells and think your work is done, remem-ber these after-workout necessities to maximize your efforts and get the most out of exercising.

[Muffie's Mom]

Exercise with a Physioball
Put Some Bounce in Your Workout

A fitness trend is sweeping the nation that involves balancing oneself on an oversized ball while performing functional resistance movements. The ball is referred to as a "physio" or "Swiss" ball and has grabbed the attention of numerous performance enhancement specialists. Traditional resistance training involves working a single joint in a single plane of motion, i.e. bicep curls. This type of training falls short in preparing an athlete for dynamic movements in sport or in day-to-day activities. I ntegrated training on the physioball facilitates multi-planar neuromuscular control that is more specific to athletic activities.

A tremendous amount of stress is placed on the human body during everyday functional activities, so stable joints and muscle control are very important. A perfect example of this is carrying a box down a flight of stairs. The lumbar spine must stabilize the simultaneous contraction of the lower body (descending stairs) and the biceps and deltoids (carrying the box). In addition to stabilization, the entire spine must be balanced while stepping down one step at a time.

Training on the physioball is excellent for strengthening the core muscle areas (abdominal, back, trunk). In addition to strengthening, physioball workouts teach and improve posture, balance, coordination, and flexibility. We need a strong core because it stabilizes our spine as we move. Attention to these areas can prevent low back pain as well as improve our dynamic balance.

The exercises listed below are good beginner physioball techniques. Always maintain a slight arch in your lower back when performing these exercises. Regular breathing is also integral; don't hold your breath. Always consult with a physician before beginning any fitness program. Good luck.


Alternate leg hip extension on physioball:

Lie on back with ankles on ball. Lift one leg up off the ball while raising buttocks. Lower leg and perform on opposite side.

Hip marching on physioball:

Sit on ball as shown with a slight arch in back. Lift one leg at a time and hold for three seconds. Lower and repeat with opposite leg.

Hip marching with alternate arm and leg on physioball:

Same as above while raising the arm opposite the leg raised.

Lumbar alternate arm on physioball:

A more advanced technique. While lying on the physioball with upper back supported, raise one arm over you head and slowly lower. Repeat on opposite side.

Hamstring and groin stretch on physioball:

Sit on the ball as shown with thighs apart and feet flat on the floor. Lean forward with the left arm towards the left ankle and hold at the end-range for 10-15 seconds. Repeat on the opposite side.

[Muffie's Mom]

Improving Life with Medicine Ball Training
Exercise Equipment for Everyone

Medicine balls are a great way to exercise any area of your body, whether upper, lower, or core. There are different sized exercise balls from 2-12, that you can use for numerous different exercises.

Medicine ball training is suitable for all ages, fitness levels and sizes. There are many advantages to training with medicine balls. They allow for improved range of motion, core strength, coordination, flexibility, joint integrity, and upper and lower body strength. The great thing is that you can involve a partner or simply use a solid, sturdy wall.

Core Benefits

Improving core strength should be a goal for everyone. Movement and stability begin with the core – abdominals, lower back, hips and spine. The core is the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

Instead of isolating certain muscle groups, you are able to train many different core muscles at once with the medicine ball. As an example exercise, stand approximately 6 feet from a wall and face it, knees slightly bent, with your abdominals contracted and your hips out so your back is completely upright. Then toss a medicine ball against the wall like you’re making a chest pass in basketball.

Rotate your torso while tossing the ball against the wall, catching it and doing it from the opposite side, trying to hit the same spot each time. You’ll notice your dominant side is easier than your non-dominant, so it's important to train your non-dominant side. You will balance out your body’s strength.

Do this exercise as fast as you can, making sure to keep your movements smooth while maintaining correct form and good posture. This will allow you to train all the muscles in your core you need for everyday activities such as lifting a heavy bag of groceries. The core, not the upper body, begins that movement and helps to keep you stable.

Upper Reaches

At the same time you are improving your core strength and stability, you are also developing upper and lower body strength. Another functional move-ment associated with everyday living is lifting and placing something on a top shelf. That movement definitely takes strong stabilizer muscles to keep you balanced, but it also takes upper body strength, in the shoulders especially.

A great medicine ball exercise to mimic this motion is to stand 6-8 feet from a wall, with one foot approximately a foot in front of the other. While holding the medicine ball above your head, throw the ball against the wall and switch your lead foot, almost like a little skip. As you catch and throw, switch feet again, finding a good rhythm.

The whole time, try to hit the same spot on the wall and try to keep your arms above your head. As you catch the medicine ball above your head, you can try to increase your range of motion in the shoulder area by bringing the ball back a little bit behind the head before releasing. Be careful that you don’t go back too far, and make sure you warm up and stretch before performing any medicine ball exercises!

Re-Gaining Strength

Another great way to use medicine ball training is for rehab, but make sure you check with your doctor or therapist before doing so. If you have an injured shoulder, you can take a small, 2-pound medicine ball, face the wall approximately 6 inches away, toss the ball against the wall and back to your hand, keeping your arm raised above your head. This will improve joint integrity and strengthen the muscles in your shoulder, with light resistance. It’s very important that you have discussed any injury you might have with your doctor first to ensure that you aren’t making things worse.

These are just a few examples of how to improve your everyday life through medicine ball training. There are numerous exercises, both for beginners and the advanced. Athletes often use medicine ball training to enhance functional power in their sports. It is a great way to train explosive movements and improve coordination. You can also set up a circuit of 6-8 exercises, where you are going from one exercise to the next with minimal rest, to improve conditioning and maintain and elevated heart rate.

[Muffie's Mom]

Sweat it Out With the Benefits of Tennis
Featured Exercise Series: Tennis

The sun is shining, but you are stuck inside? Whether you are diving head first into a new fitness program or not, tennis is a fun sport to get involved with when the weather is nice. No matter if you have played for years or have just picked up a racket, you’ll get a good workout and a good sweat either way.

The Next Superstar?

Let’s say that you’ve only had a little tennis experience, table tennis not included. This doesn’t really matter. All you need is a racket and a set of balls. It is helpful for anyone trying to get into shape because the pace can be as fast as you and your opponent want to make it.

You might not be able to zing a serve like Andy Roddick just yet, but soon enough you’ll master a good swing. If you are feeling competitive, make your opponent run all over the court after the ball, and he or she will be sure to return the favor. When you are looking for a little less excitement or want to concentrate on technique, just try to hit the ball back and forth. Pick the intensity of the workout and feel the burn. Improvement will come in time.

So What’s In It For Me?

Tennis actually has a lot of benefits for somebody trying to get into shape. First, it is aerobic exercise that doesn’t involve the treadmill, making it a little more stimulating. Although there is certainly nothing wrong with the gym, it can get a little monotonous day after day. Take advantage of the outdoors. You’ll be upping your heart rate and developing endurance in the process.

Want to build up some muscles? Tennis exercises all major muscle groups, so as your arms and shoulders work hard, so will your legs and even your core. Your muscles will be bending and extending, so it is important to remember to stretch before and after a game to avoid injury and soreness. A quick warm up to loosen the muscles isn’t a bad idea as well. The more often you play, the better your balance and coordination will become, which is helpful in all areas of life.

A Good Sweat

So while the weather is perfect, go outside and play regularly. Even if you only play a couple of times a week, tennis can be a great supplement to your regular workout plan. In only 30 minutes of playing, you’ll be burning about 150 calories, depending of course on the intensity and duration. Sweat out the toxins, making sure (as always) to replace the fluid lost with plenty of water. Exercise is one way to improve your mood, and so is soaking up some rays. So combine the two and be refreshed. Game, set, match!

[Muffie's Mom]

Concentrate On Your Core
Exercise Your Body from the Inside-Out

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.

Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.

Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities.

The Core Benefits

The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere.

Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises.

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises.

Leg Press

Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand.

Abdominal Crunch

Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

[Muffie's Mom]

Exercising With Your Pet
Your Pet Can Help Improve Your Health

You come home from a long day at work, ready to put your feet up and relax for a while. When you open the door to find your furry friend waiting, hoping that it’s time for a walk or a game of fetch, what do you do? Do you ignore the wagging tail, those big eyes, and that look of excitement? Of course not! You decide that relaxing can wait, and you head out with Fido for a little activity.

You know that exercise is good for you. I t helps you maintain a healthy weight, manage stress, sleep better, and increase your energy level. The great thing is that activity does the same for your pets! Not only will exercise help them live longer, but an exercising animal is also more alert and more content. Some people believe that their pets misbehave to get even for being left alone; but in reality, the cause is usually boredom from lack of exercise. Many other behavior problems like chewing, digging, and barking go away once the animal starts getting regular activity.

Some recent studies have shown a link between pet ownership and better health. A dog, for example, becomes a stimulus for exercise. Therefore, pet owners in these studies tended to have better cardiovascular fitness levels than people without pets. In addition, pets have been shown to reduce anxiety, be a source of physical contact and comfort, and decrease feelings of loneliness and depression.

Exercising with your dog is a great time saver! Whether you like to run, walk, or play in the backyard with your pet, you can get your own workout at the same time. Although walking is probably the most common activity, there are other opportunities for exercise that you may not have thought of—hiking, backpacking, jogging, swimming, and rollerblading (be careful!) can all be done with pets in tow. Many sporting goods stores now carry items such as canine backpacks, hands-free leashes (to make jogging easier), and life vests to protect pets in the water.

Just as it would be hard for you to go out and jog for 45 minutes if you haven’t worked out in 6 months, it’s also hard for your pet. Be sure to get your veterinarian’s okay before beginning your pet’s exercise routine. After you get the go-ahead, here are some tips to help you get started:

Start slowly, gradually increasing the time and intensity of the activity. This will safely strengthen your pet’s muscles, aerobic capacity, and footpads.

Pay attention to how your pet is feeling. Signs that your pet needs to slow down or stop include drooling, stumbling, trouble breathing, and a long, droopy tongue. Take a break and consider making tomorrow's workout shorter. Also remember that in hot weather your pet can't sweat like you do to keep cool.

Concrete and asphalt are tough on your friends’ paws—especially on hot days. Try to walk or run on dirt paths (or grass) as much as possible.

The longer you work out, the more water Fido needs. Bring along a collapsible water dish to help your pet stay hydrated.

Be realistic about your pet’s limitations. Many smaller breeds love going for a brisk walk, but you’ll probably have to carry them on a strenuous hike. Animals with a thin coat will not tolerate cold weather very well, whereas dogs with thick coats don’t do well in the summer heat.

You should avoid strenuous exercise with your pet until they are finished growing (after 9-12 months for most dogs).

Working out with a buddy can be motivating and make exercise more enjoyable. So think about making a buddy out of your four-legged friend!

[Muffie's Mom]

Tunes Make Workouts More Pleasurable
Play that Funky Music

Going to the gym and working out can get monotonous. The same machines, the same steps on the treadmill, it gets boring. Aside from changing gyms, what is something that can be done to make it a little more exciting each time you go? The answer is music. We know music is often used in a yoga-type setting to calm the participants and aid in the relaxation. But you can also arouse your body with the energy of sounds.

Some gyms play upbeat music in the background, which you may or may not enjoy. So instead, bring your own set of headphones. Create your own exercise mix to listen to. The music can be used to motivate and to cue you throughout the workout. Running on the treadmill? Use songs to set and change your pace. You can create your CD so it has a slow song to warm up to, an up-tempo one for the actual workout and then another slow one for the cool down. Match the songs to the type of workout you want to participate in.

Recent research shows music, often used in healing, can actually affect brain wave patterns. It can definitely get one energized. Music can oftentimes put you in a more positive mood (often an outcome of working out in general), which is also beneficial to your health. The more fast-paced the music is, the more adrenaline you might experience.

Vary the music with your workout. What you listen to while biking may be different than what you’ll need to hear while lifting weights. Use the songs to customize the exercises. You can actually go as far as to coordinate the beats per minute in the song to your own heart’s BPM.

Music serves to take your mind off of the fact you are exercising. It’ll distract you from your fatigue and possible muscle soreness. Working out will become more pleasurable than simple monotonous movements. There is no one specific musical genre best combined with exercise; that clearly depends on your personal taste. Some great ideas, though, for something upbeat include salsa, country, big band, disco, or even funk. Pick songs you can sing along to, or that have a great rhythm. Most of all, bring some fun back into exercise. While the guy or girl next to you is sweating away on the machine, you can be belting out lyrics in your head, or out loud for that matter. Enjoy!

[oversharer]

Hey all! My name is Deirdre and I've been dieting since about December. My goal is 125 pounds, tone up and lead a healthier life. Right now I way 148lbs and I've lost 16lbs. I've cut sugar out of my diet as well as a lot of fat, but basically I just count calories. I've also started running two miles every morning (I did cross country in highschool) and I'm starting pilates on monday.