By Jim O'Neill

Jogging is not only one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it.

The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.

Let's take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.

The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.

Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.

When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to "guess" about the pace and you will not have to feel like your lungs are on fire when you are finished.

The key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high, and resume a jogging pace once it goes below 50%.

The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:

Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.

Say you are age 40

220 minus 40 equals 180

180 times .50 equals 90

180 times .70 equals 126

By looking at this example, you can see that if you are 40 years old, you would keep your heart rate between 90 and 126 while doing your jog.

The fact is, you do not need to go fast to get benefits from jogging, it is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes than to cover it in 7 minutes and then be exhausted.

If you stay within the limits of your heart rate capabilities, you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing.

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at:

http://www.mrgymfitness.com/minicourse.php

By Keith Edwin Renninson

When it comes to exercising past the ages of 50 or 60, many people look at gyms, yoga studios, and health clubs with trepidation. Often, this reaction is a result of fear; fear of looking out of place, not knowing what to do or how to do it; price can also be a major consideration.

Unfortunately, this seems to be the time when many people seeking to improve their physical conditioning say the heck with it and just take a nap or watch a movie and eat another cookie.

Years ago, the options for these same somewhat determined would-be-over 50 exercisers were to workout at home. They would buy magazines on: physical fitness, books on aerobics, calorie counting, muscle building, running or yoga; then came exercise videos.

Today, there are daily fitness programs on cable. These programs cover the gamut of yoga, chair exercises, aerobics, aerobics with weights, and Pilates. The problem is you have to be ready to workout when the TV program airs, which may or may not fit your schedule.

Deciding what type of exercise program is right for you is often a daunting task for the un-initiated as well. For those who are too over-weight and out-of-shape to begin with, running is probably out of the question. Bicycling may be difficult as well.

One smart alternative to get started is to purchase a generic, aerobic chair or seated exercise video. This will allow the newbie to break-in slowly, stay motivated, and progress at their own speed.

Seated exercises are a great way to add aerobic conditioning to your daily routine, avoid damage to any joints, increase your metabolism to lose weight and accomplish the rest of your daily tasks with renewed energy.

Many of these videos will offer beginner, intermediate and advanced programs to allow for steady progress to greater fitness.

To get started:

· Check with your physician before beginning any exercise program.

· Start out slowly at a pace you can repeat several days a week.

· Steadily increase your participation from one or two days a week, to three and ultimately four. Resting in-between workout days.

· If something hurts, either don’t do it or do it slower, or easier and allow your body to become accustomed to the new demands you're placing on it.

· Drink enough of water to replace what you lose sweating and to flush-out toxins. This is a wonderful way to detoxify the body, burn calories and gain strength and energy all at the same time.

· Eat a sensible diet, reducing calories and you will see quick results.

Re-evaluate your progress every 30 days so you don’t settle into a comfortable routine; the body needs to be challenged to improve.

Once you can complete an exercise program with ease, celebrate your accomplishment and move up to the next level. This could include: standing or step aerobics, cycling, swimming, jogging, weight lifting, etc.

The most important things are: to start, be kind with yourself, if you find the exercises difficult to perform, don’t be discouraged, be encouraged and proud that your have taken the first step at improving your life. Be persistent, consistent and brave.

Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to filming exercise videos for anyone over 50 or those of any age rehabilitating from an accident or illness.

Renninson is an avid exercise enthusiast. Now in his late 50’s, he still races bicycles in the Cat 4 55+ class and regularly skis the black diamond runs in Colorado where he lives. For many years a bona fide gym rat, Renninson loves to lift free weights and use exercise machines.

You can contact Renninson or read more about his company and their videos at:

http://www.goldenyearsvideos.com

By John Harker

What is Cardio Kickboxing?

Cardio kickboxing is a hybrid of boxing, martial arts and aerobics done rhythmically to music. Offering an intense cross-training and total-body workout it utilizes the training routines used by martial artists in the sports of boxing and kickboxing. The objective of cardio kickboxing Aerobics is not to make a "fighter" out of you, but rather to give a overall total-body program that combines a cardio aerobic workout with the techniques for self-defense. In addition the classes provides strength training benefits because of the "resistance" when punching or kicking the heavy bags. There is no physical contact - cardio kickboxing is offered as an alternative to conventional aerobics.

By Rika Susan

Having an elliptical trainer as a cardio workout companion, pays handsome health dividends. Improved cardiovascular function, overall conditioning, and healthy weight loss due to a revved up metabolism, are all part and parcel of the benefits of an elliptical trainer package.

Although these machines were primarily developed as a low-impact exercise solution, elliptical trainers have become superb general fitness tools. They offer continuous motion, without the commotion, so to speak!

With the help of the firm footing provided by the elliptical trainer's footpads or footplates, the user 'walks' with a natural, smooth, flowing movement. The result is bone-strengthening, weight-bearing, fat-burning, aerobic exercise, without the jarring that is a major cause of joint injuries.

You will have a riot on your hands if only your hips, glutes, and legs are called to 'gym' service. Maintain bodily harmony and peace, by looking at elliptical trainers that sport crosstraining handlebars. This will get your upper body into the game, placating complaining hips and thighs.

By following this strategy, you maximize the calorie-burning benefit you derive from your time on the elliptical trainer. At the same time, you will be strengthening your arms, back, chest, and shoulders.

Elliptical Trainer - A Basic Checklist

Adjustable Resistance: As your body adapts to the cardio workout, and your aerobic capacity increases, you will need an adjustable resistance feature to maintain the effectiveness off the elliptical trainer program. Look for a machine that offers this feature at the push of a button. You don't want to lose your momentum, while changing gear.

Backing Up Is Beneficial: An elliptical trainer should offer both forward and reverse motion. This prevents repetitive strain injuries, by cajoling different muscles into action. It also adds variety to your exercise routine, maintaining interest.

Concise Consoles: Make sure that you will be able to understand the workings of the elliptical trainer's console. Functionality and clear programming are vital. Some machines conveniently accommodate more than one user.

Do-It-Yourself: Most elliptical trainers feature a wide variety of pre-set programs - more than enough to test your limits for some time. However, you may want the option to customize programs to allow for your particular needs. Check that this will be possible.

Even Fluency: When testing an elliptical trainer, a clear sign of the quality of the machine, is the fluency of the motion, and a low noise level. Any sign of instability, is a sign to focus on a different model.

Footprint Fit: If space is a problem, an elliptical trainer may be an ideal option, as it usually is quite a compact piece of fitness equipment. Many models come with wheels for no-fuss mobility.

Heart Rate Monitor: Most elliptical trainers feature hand grip sensors on the handlebars. In any cardiovascular exercise program, it is vital to monitor your heart rate, in order to make adjustments to the workout intensity. A heart monitor strap may also be available.

Incline Incentive: A quality elliptical trainer will have as one of its features, an 0% to 10% adjustable incline, allowing you to up the ante as your muscle power increase. For maximum cardiovascular and strength-building benefits, it is important to retain an element of challenge in your routine.

Jolts And Jars: When testing an elliptical trainer, look for a completely smooth movement, without any jolts or bouncyness in the footpads.

Knee-Demands: An elliptical trainer often is a suitable option to consider, if you are experiencing any knee problems. The natural movement promotes proper alignment of ankle, knee, and hip. However, it is always safe to check with a health practitioner, if you have any medical concerns.

Length Of Stride: Test the elliptical trainer to make sure that it is completely comfortable. Don't let the machine cramp your style!

All the prominent manufacturers have designed state-of-the-art, feature-rich crosstrainers. The only way to make sure that you find the perfect partner for your cardio workout, is to thoroughly test a wide range of elliptical trainers.

For more information read

Winsor Pilates - Toned From Torso To Toes With A Mari Winsor Pilates Tape at

http://www.best-gym-equipment.com/winsor-pilates.php

By John Harker

One of the differences between a trained martial artist and a streetfighter is the time spent practicing sequences or combinations of moves. The idea being to not just hit, but to reflexively hit in sequences of three or four moves. It is far more effective to barrage an opponent with a rapid sequence of blows than to just punch them once. That way if they block the first, or the first two, there is still something coming in to get them. Makes a big difference.

This reflexive reaction of hitting in sequences is only learned through lots of repetition and drills, performing the sequence over and over until it is an automatic reflex. Cardio kickboxing is an ideal way to do this. In fact many of the patterns in cardio kickboxing come from such drills.

By Janiss Garza

It looks intimidating, doesn't it? That room at the gym where they have classes with names like Cardio Kickboxing, Step Funk and Pump 'n' Jump. As you've walked by, you've watched the exercisers out of the corner of your eye - it looks like loads of fun. But you know you could never do that - you trip over yourself walking from the Stairmaster to the treadmill, both of which are getting really boring. Well, guess what? If for a few minutes you can stop telling yourself that you can't do cardio dance, maybe - just maybe - you'll discover that you actually can.

By Peter Somerville

The most important factor for improving cardiorespiratory fitness (cardio or CR) is the intensity of the workout. Changes in CR fitness are directly related to how "hard" an aerobic exercise is performed. The more energy expended per unit of time, the greater the intensity of the exercise, the greater the effect on cardiorespiratory fitness.

You have to know how hard is "hard" to determine if an aerobic exercise like running is producing a CR training effect or if it's just burning a few calories. The heart rate during work or exercise is an excellent indicator of how much effort you are exerting. Only by keeping track of your heart rate during a workout can you be sure that the intensity is enough to improve your CR fitness level. In other words, your ability to monitor your heart rate is the single most important key to success in CR training.

By Michael Hanna

Many fear that our younger generation are being forced into a world of vedging out in front of the TV, spending hours playing computer games and indulging in what is perceived to be quite frankly a lazy lifestyle. Research into the growing rates of childhood obesity points towards such a lifestyle as one of the main triggering factors for this illness.

Campaigners are desperately trying to combat the ever growing statistics of obesity in children through a myriad of activities (http://www.feedmebetter.com ). Jamie Oliver’s landmark campaign Feed Me Better has grown from strength to strength and has forced schools across the UK to review the items known as junk food on the school menus. It’s finally time to say goodbye to turkey twizzlers and beans and chips. Thank goodness!

Undoubtedly children that are encouraged to eat a healthy diet and lead an active lifestyle will be in a better position both physically and mentally. So what can be done to lure our youngsters away from hours in front of the TV or computer?! Too many kids miss the opportunity to enjoy healthy activities in the fresh air.

There are a number of outdoor products on the market tailored to meet the needs of children, whilst maintaining a high standard of safety. The Early Learning Centre (ELC) offers some great products for your garden. With the summer finally in our midst it’s a great time to check out what’s available on the market. A fantastic product that is loved by all has got to be the trampoline. It is thought that the Eskimos, who used to toss each other up into the air on a walrus skin, came up with the first official type of trampolining. Here in the UK trampolining is said to have kicked off when a number of people holding a large blanket would toss a person into the air and catch them.

Trampolining is not only fun, it is healthy and an ideal method for children to remain active in a safe environment. The ELC site offers a buyers guide to trampolines to ensure you select the most suitable type for your children. Bounce surrounds and trampoline covers are also available.

In fact, who’s to say exciting forms of exercise like trampolining should be limited to children? Why not get one big enough for you to enjoy too. Not only would this help you to keep off the pounds, it would set a great example to our younger generation.

Michael is a keen writer, and internet marketer living in Scotland:

Contact details:

By Steve Miers

If you want an exercise that will keep you in shape and that is good for your heart as well, consider tap dancing. The beauty of tap dancing is that the basic steps are easy to learn and you can add your own flair and touches to make it fun for you. Just 20 minutes of tap dancing three times per week is enough to improve your health and get you back into shape.

The first thing that you need for tap dancing is, of course, tap shoes. You can find tap shoes online or at a local dance store. Tap shoes have metal on the toes and heels that make a "tapping" sound when ever you stomp on them. You can also make your own tap shoes. You can basically use any shoe that you want to use from a dance shoe to boots. Once you have chosen your shoe, you can buy taps and put them on the bottom of your shoe. Before you put your taps in place permanently, make sure that they are on the correct place on your shoe as shoes have different soles and shapes.

By Lance Winslow 

During the 2006 Atlantic tropical hurricane season you can expect large catastrophic and large category storms and hurricanes. If a large hurricane comes your way and you realize that evacuation is not such a good idea because all the gasoline is gone and all the hotels are filled up for a 1,000 mile radius and if you're out of the storm surge zone, perhaps you can stay at home and workout and do in cardiovascular and isometric exercises.

Perhaps you can purchase some gym equipment for your home and even if the lights are out and the power is off you can still work out. You will be forced to ration your food and you will not be able to eat very much, but be sure to drink a lot of water and have it available because the water lines may be broken and out for a few weeks as well.