Fitness Secrets

We've all had days when we don't have the energy to tie our athletic
shoes, let alone bounce around in them. But exercise can give a daily blast to your mind, body, and soul.

1. Don't get intimidated by the prospect of a daily exercise regimen. You don't have to run a marathon. You need only get your body moving each day. Once you tone your muscles, you'll naturally find yourself wanting to do more challenging workouts.

2. Reframe the way you think about exercise. Begin to think of each workout as a gift you give to yourself instead of just another "should," "ought," or "must."

3. Make sure you enjoy your exercise program. Some people like classes. Some people don't. Choose what's right for you so it becomes something you actually look forward to.

4. Make sure your workout is convenient. Schedule it for a time of day when you typically feel the most energetic. Have your gym bag packed and ready to go by the door or in the car.

5. Make your workout weather-proof. If you run or walk outside, get the right workout gear so weather conditions are never an excuse.

6. Make sure you're doing it right. One reason for wanting to quit exercising is injury or pain. Check with your doctor before you start an exercise program so you know you're safe in the workout you choose. And check in with trainers, too, if you're working on equipment at the gym or trying a new sport.

7. If you're having a low-energy day, tell yourself you have to exercise for only ten minutes. That will get you moving, and once you're in the exercise groove, you'll usually want to finish your workout.

8. Go with friends. Start a group for walking, running, or training. The camaraderie (and peer pressure) can do wonders for your daily motivation.

9. After a really good workout, write a few notes in your journal about how good you feel. Use it as a reference the next time you don't want to begin.

10. Start with small goals. If you want to run for 30 minutes, for example, start by walking fast. When you can do that, make a goal to spend those 30 minutes running for one minute, walking for one minute. When you build on these smaller goals, you'll be running in no time. And you'll give your confidence a boost, too.

11. Recognize that some days it will be easier to exercise, and some days you'll have to struggle through the workout. This has to do with a lot of factors, including mood, hormones, the glass of wine you had last night...Take the pressure off by understanding the fluctuations. And exercise anyway.

12. Try behavior modification tapes. Mike Brescia has a good one for exercising here: "exercising"This audiotape is not self-hypnotizing or subliminal. You'll hear every message, but these messages are subtle and, for many people, effective.

13. Use a visible reward system. The effects of exercise are cumulative and long-term, so sometimes it helps to see your results on a daily basis. After each workout, put a big red star on the calendar as a symbol that you completed the day's workout. Take photos of yourself every month in your workout gear so you have a visual record of your results, too.

14. Get to the bottom of your exercise aversion. For women, if it's the run-of-the-mill gym you can't stand, try a women-oriented fitness center,
such as Curves. This is a fast-growing fitness phenomenon, and many women feel like their workout becomes a 30-minute vacation--like a girls' night out at the exercise machines.

15. Be gentle with yourself. Take a day off at least once a week. And if you do skip a few workouts, don't beat yourself up, but do get right back
in the routine. The fewer consecutive days you skip, the more likely you'll be to make your workout a lasting gift you give to yourself.

About the Author: Susie Cortright is the author of several books for women and the founder of Momscape.com, a website designed to help busy parents find balance. The site features special offers on affordable luxuries, uplifting essays and articles, even a mind-body-spirit fitness program and community. Visit today and receive Susie's "6 Days to Less Stress" course-by-email free. http://www.momscape.com
This article provided by the Family Content Archives at: http://www.Family-Content.com

The Benefits of Home Exercise

We all would like to lose weight and get in shape with a minimal effort. That's how the fitness infomercial makes billions per year, promising miraculous results without breaking a sweat.

If you are not fooled by their claims then you know you have to work at getting in shape and losing unwanted pounds. So where do you go for a challenging workout? If you are into walking and running, during the temperate seasons you can get your cardio exercise in the great outdoors.

But to get a total workout that is not limited to moderate weather, you will need to either join a gym or equip your home with fitness equipment. The major advantage of a home gym is convenience. And it is convenience that can result in a more focused exercise regimen. Home gyms are growing in popularity. In 2000 over $6.7 billion was spent on home fitness equipment.

Granted health clubs have the advantage of working out with other like-minded individuals. And if you are the type of person that needs inspiration from others, the health club provides that environment. Of course, for singles it is a great place to meet the opposite sex.

The disadvantages are time wasted driving to the health club, waiting in line to use equipment and costly membership fees. I personally like to work out first thing in the morning. My time is limited due to my work schedule. The extra time required to drive to a health club would deter regular workouts. Exercise for me is not a social activity. I want to burn as many calories and strengthen as many muscles in as little time as possible. In my case exercising at home is more practical.

Designing a Home Gym

If you decide that working out at home makes the most sense, the first consideration will be the location. You may choose the basement. But if it is dark and damp, this is not an inspiring environment. Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate.

If lack of space is a consideration, there is fitness equipment like folding treadmill or compact home gyms that minimize required space.

Selecting the Proper Equipment

In determining what fitness equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. Numerous homes are littered with unused exercise equipment that substitutes for clothes hangers. Too often people buy infomercials equipment that is that latest fad. They discover that the exercise bores them, and that the equipment is poorly built and does not deliver on the promises.

Another common mistake is buying cheap equipment that provides an unsatisfactory workout and frequently requires repair. This is particularly true when purchasing a treadmill. A cheap treadmill is unstable, noisy and can be a shock to your joints.

There are tips on buying various types of fitness equipment:

Treadmills

For walkers and runners a treadmill is a logical choice. And the good news is the recent models are built for endurance and a pleasurable cardio experience. A Treadmill is the most efficient equipment to burn calories and lose weight, that is why they are the most popular.

You'll want a treadmill with a motor that is continuous duty with a rating of at least 2.0 HP. Continuous duty motors give you constant maximum power. Non continuous motors are unable to run smoothly for an extended period of time.

Select a treadmill that accommodates your stride with an adequate length and width. The deck should be at least 18" x 53". If you are a runner and tall, you may want to consider a "stretch" model. The deck should have a reasonable amount of cushion for minimal impact on your feet, ankles and knees. Several manufacturers offer extra thick cushioned treadmills as an option.

For variety you'll want a treadmill with incline control and computerized programming. Incline control simulates an uphill climb, while the electronics can be programmed to create a diversity of running or walking experiences.

Home Gyms

Multi-station home gyms provide health club quality strength training in the comfort of your home. Depending on the model you can get over 50 exercises. A home gym offers a complete strength building workout for the entire body. And as the name implies, multi-station home gyms allow for more then one person to workout at once.

Look for equipment that has a natural resistance feel. The quality of the cables and pulleys will make the difference and will guarantee longevity. That smooth feel is usually lacking on so-called home gyms that rely on bands or bows rather then actual weight racks. In addition, you want a gym that has ergonomic features. The shape and location of pad, pop pin and pivot point should feel natural.

Elliptical Trainers

Elliptical trainers offer a no-impact workout that exercises numerous muscle groups. This is achieved through the dual cross-trainer arms combined with the foot pedals. Elliptical trainers provide the following advantages:

Time Efficiency - The dual action of arms and legs optimizes energy expenditure. Requires less time to achieve more results.

15 Quick Tips for People who Don't Like to Exercise

The Benefits of Home Exercise