Brisk Walking: Health, Fitness, and Life Expectancy Indicator

How long will you live? Well, often it depends on how fit and healthy you are. And all these can be initially seen in the way you walk-especially how fast you walk. Brisk walking can be a health, fitness, and life expectancy indicator, says American health experts.

This is true especially of older adults. If you can walk fast and without difficulty, you can be initially diagnosed as fit and healthy and may well live a long life. But this is not a final diagnosis. Health experts still stress the importance of having regular check ups with a medical doctor, overall health, and right diet. However, if you can't walk fast and with ease, it's an outright indicator that something's wrong with you. And this initial finding can be vital to a doctor's first-impression of your health and fitness.

How Fast is Fast?

How fast is a fit fast walk? It depends on your body. Each body has what it finds as a fast brisk walk. The important thing is that you can reach your fastest with ease of movement. If you are not into brisk walking, chances are you would walk awkwardly when you are at your fastest. And that means you are not fit, and probably not healthy either. You need to go see your doctor about it.

To give you a clue; walking 1 meter a second (or some 2.25 mph) is ideal. Average is a fast brisk walk of some 0.8 meters a second (or some 1.8 mph). If you can cover 0.8 meter with one step, that's good. If you can do it with two quick steps a second, it's still good. Walking slower than this may mean some health and fitness problems somewhere, and you may need to consult your doctor about it.

Now, fast brisk walking is not an elixir of life. It will not prolong your life expectancy. It just reflects how healthy you may be. Brisk walking is health, fitness, and life indicator, not assurance. What may prolong life is overall good health and fitness. And this means regular check ups, exercise, balanced diet, and peace of mind and real happiness.

Thumbs Up with Good Body Coordination

Walking fast and doing it well shows that your body has good energy level, control, and coordination. These three require good functions of multiple body systems like musculoskeletal, cardiovascular, and nervous systems. It also initially indicates good brain function. Athletic performance like brisk walks involves tip-top health and fitness.

If you can brisk walk while maintaining conversation with a walking mate, you are showing a good health and fitness sign. It's like vital signs: If they are okay, you are okay.

How to Measure Brisk Walks:

1. Use a wrist pedometer to measure your distance.
2. If you have no pedometer, count your steps around a block. Remember where your 1000^th step falls.
3. Each time you reach the spot where your walk counts 1000, you walked 800 meters (if your step length is 0.8 meter a step). That's 0.5 miles a round.
4. If you walked 4 times this much you covered 3200 meters or 1.98 miles. Time your speed in 1.98 miles.
5. If you can cover that distance in 15 minutes, your walk speed is 7.92 miles an hour.

Sport and Fitness Supplements

Sport and fitness supplements are used by a variety of people for the achievement of their goals in physical fitness, building lean muscle as well as weight loss itself. One of the key issues that often sets one back in terms of their muscle building or at least their efforts in the gym is quite often the incorrect use of these products, and whilst one may display great enthusiasm and commitment to the physical activity part of the equation, if they are not utilising the correct products then you really are defeating the object of the entire exercise.

The use of sport and fitness supplements are all dictated by time, affordability or at least the availability thereof, especially in the case of time, as we would all like to do a million things but in our current and often hectic lives time just is not always available. Either way once you have made the decision to build muscle and lose some of that fat then the most logical place to start is with both the workout routine and the eating plan that you have in mind to incorporate your sport and fitness supplements into.

Considering your diet, you would do well in focusing on high protein foods, such as that of meat, dairy and related food types, whilst additional supplementation can be via whey protein products and other pro mass or weight gaining supplements, this is the basic building block that will be required. In essence you should be focussing on foods and sport and fitness supplements that encourage or at the very facilitate the growth of muscle, whilst further aiding in the loss of fat which can be accomplished via the lowering of the intake of processed foods, and unnecessarily fatty foods.

Do not believe for one minute that the use of sport and fitness supplements, and a well structured diet and or eating plan will guarantee a physique and body that people will be envious of, rather accept the fact that a lot of hard work both in the gym and outside will be required to get that ideal shape and form you have set for yourself to achieve. In addition to a suitable workout routine and a balanced diet or eating plan, the right mental frame of mind and attitude will enable you to achieve these goals.

If you are looking into the use of creatine in terms of the sport and fitness supplements that are currently available, then you should further be made aware that this supplement can have an opposite effect in terms of providing strength if you are not really working out hard and pushing yourself to the limit. Although this does not imply that any sort of negative side effects will befall you, you would rather just be wasting both your time and money by utilising such a supplement. Consider your entire motivation as well as your routines, diets and workouts when deciding upon which sport and fitness supplements you will incorporate into your plans, once you have a well laid out plan you will in all likelihood achieve your goals.

Health, Fitness and Nutrition Tips

Approximately 33 billion dollars are spent on health and fitness products annually. WOW! 33 billion dollars! Not million...but BILLION! That's astonishing. But, if this is true then why are so many people in the U.S. overweight? According to a study from the Center for Disease Control, 35% of the U.S. population is overweight and 27% are clinically obese. That's well over half of our population. That's amazing.

Being overweight has many detrimental effects, not only physically, but psychologically as well, leading to lower levels of confidence in ourselves and appearance. Carrying excess body fat can result in very serious health concerns including, coronary arterial disease, diabetes, hypertension, high cholesterol, and increased levels of stress. And these are just a few negative health issues, that can often times lead to additional problems.

With all of the information available to us these days, why are so many people still struggling with so many health problems that in many instances can be prevented? Well, it's a combination of many things, including lack of proper education. There is so much information available to us it's hard to decipher what is the truth and what's not. This can be very confusing, typically guiding the public in the wrong direction. Also, too many people are looking for the easy or fast solution with the least amount of effort. Unfortunately, there is not short cut, or magic exercise machine or trendy diet that is going to help you reach the desired health benefits that you want.

There are things that we can do to help us live healthier lives. For starters, we must change our behaviors. Most health problems are due to poor eating habits and being too sedentary. We have to stop depending on high saturated fats and high sugary meals (comfort foods) when we feel down or want something that will make us feel better. When I have days when I'm stressed, or generally feeling down about things, I exercise. It's a fact that when one exercises, the brain releases chemicals that not only increase our energy levels but make us feel great. The more habit forming we can make this than the better we will feel on a regular basis.

Developing good nutritional habits is a key component in striving for better health. Rather than jumping on the latest fashionable diet craze. Try to find eating healthier in ways that work on a more individualized level. One diet cannot possibly work for everyone on the planet, despite what the bestselling books want you to believe. We have to consider our genetic makeup along with our overall health issues and goals. Eliminating certain food groups is not the answer. There are certain macronutrients our bodies need to survive; fats, protein, and carbohydrates. Start out by eating many small meals through ought the day, preferably 5-6. I'm not saying to eat five meals that are going to make you so full that you can't even move. But eat smaller meals, snacking between each one. For example, yogurt and a piece of fruit can be a wonderfully healthy snack. Fruits and vegetables not only make great snacks but they have extremely high nutritional value. They are loaded with disease fighting antioxidants. Plus, it's almost impossible to eat too many fruits or vegetables. You would have to consume literally hundreds of pieces.

In addition, start the day by drinking a glass of water, this will aid in getting a jump on the hydration process. Follow that up with roughly 6-8 glasses of water throughout the day. If you are exercising regularly, drink more. But if you are just starting to form this habit, slowly begin by drinking 4 glasses daily gradually increasing your water intake as you feel comfortable. Your muscles are made up of 75% water. The more hydrated they are, than the easier it is for them to do their job. This holds true for your heart, as well. The reason for eating often is to increase your metabolism. Combining exercise with healthy eating habits will speed up your metabolism. This will turn your body into a more efficient fat and calorie burning machine.

Building lean muscle also increases our metabolism, thus burns fat at a higher rate. Muscle burns 9 calories per hour while your body is at rest, compared to fat, which burns 4 calories per hour while at rest. That's more than twice as much! Can you believe it? By simply getting set up on an effective strength training program we can burn more fat!

Also, cardiovascular exercise is an important part to the health and fitness equation. Not only is cardiovascular exercise great for your heart, but it too burns calories. A general rule of thumb is that for every mile you walk or jog, you will burn roughly 100 calories. Not to mention the incredible benefits your body will discover from more efficient oxygen intake ultimately leading to a lower resting heart rate.

An important concept to keep in mind is to become more active. This might include walking more often, such as using the stairs rather than the elevator, or parking your car farther away while at the mall. Even performing some simple calisthenics, like jumping jacks, skipping rope, push-ups, sit-ups or anything that will increase your heart rate will help you get a jump on your fitness program. While watching your favorite half hour sitcom, try exercising during every commercial break. By simply getting your body moving, you will feel amazingly better. All it takes is some commitment, a little creativity and the desire to make you feel better.

For maximum results, a complete health and fitness program includes all three components; eating healthy, strength training, and cardiovascular exercise. But as I mentioned earlier, everyone has different genetics, health concerns, and goals. Therefore it is critical to first consult your doctor before starting any program and then contact qualified professionals, such as a nutritionist and personal trainer.

Sport Specific Training In Phoenix

With sport specific training in Phoenix, Arizona, athletes can gain the skills they need for their individual concerns. Instead of simply training their entire body, they can focus on the specific muscle groups that are used in their sport as well as work on movements to improve their game. With sport specific training in Phoenix, Arizona athletes can outsmart their competition.

When choosing a camp

The trick with sport specific training in Phoenix is that you need to choose the one that's right for you. Take some time making a list of the various camps that are available before you choose the one that's right for you. If you have a particular sport or sports in mind, try to find camps that are recommended by coaches that you have or coaches that you want to have in the future. You can also talk with your teammates to see what camps they might be attending.

What good training will include

When you're ready for sport specific training in Phoenix and you've found a few camps, it's time to see what these camps can offer you. If you're a runner, for example, you will want to find a camp that focuses on your running goals. Speed, for example, is best improved with sprint work. Endurance is better improved by longer cardio workouts. Here are some other things your sport specific training should include:

Cardiovascular work - This will help to improve your endurance and your stamina for nearly every sport that requires a lot of activity

Strength training - If you want to improve your power, you need to focus on building up the strength in your muscles. Lifting weights and working with medicine balls are just two examples of weight training.

Flexibility - While strong muscles are great for sports, tight muscles are not. By having some sort of flexibility aspect to your sport specific training in Phoenix, you will prevent injury and allow for a larger range of motion.

Budgeting for your sport

The only other problem you might have is with the budget for sport specific training in Phoenix - but that's just another reason to be sure to shop around before you make your final choice. If you're short on money for a particular camp, you may be able to earn a scholarship to cover part of the funds or look into paying off the debt over a longer period of time. You do have options - just ask the organizers if there are any that might work for you.

Performing Fitness Activities With the Help of Art Trainers

It is important for all of us to maintain a healthy body. A number of people perform different types of activities such as exercise, running, jogging and other sports. However, there are people who do not select the proper type of footwear that is required for these activities. You must keep in mind that the right kind of shoes is really important for jumping, jogging and running. The proper shoe will provide you with comfort to your feet when you are exercising. Trainers are the most appropriate shoes for this. Various companies manufacture these shoes and the Art trainers have created their distinctive presence in the footwear market. These trainers fulfill the various requirements of the customers and provide them with satisfaction.

The Art trainers are designed exclusively and manufactured for sports. The shoes have a double sole made of soft rubber, which makes them highly comfortable to wear. These trainers made by Art are quite different from most other shoes of the same type. They do not look simple like most of the sport shoes. They have different styles as well as designs and so, apart from the health conscious customers, fashion conscious people too prefer them. There are various trendy looking trainers offered by this brand that are highly popular among the young people.

These Art trainers are not only designed for jogging, walking or running. You can also wear them while playing basketball or tennis. A heavy sole is present in all of these trainers and the upper portion is well decorated. You will find the logo of the manufacturer on these shoes. In recent times lots of fashion conscious consumers have used these shoes. Apart from the exercise and workout sessions, these shoes can also be worn on various casual occasions. These shoes look quite stylish and this is what makes them different from the trainers produced by most other shoemakers. The brand offers a huge variety of trainers that can be worn by men as well as women. There are different collections of trainers such as Libertad trainers, Melbourne trainers, Naismith trainers and Skyline shoes.

While performing any kind of workout or any sport activities it is highly essential to wear suitable type of shoes. If you do not buy the correct type of footwear or use shoes with hard soles then it can lead to physical harm. This can result in pain in the back and in the knees. The Art trainers are created specifically for those people who are fond of running, jumping and jogging.

You can buy the Art trainers from various footwear stores. You can buy them in a much easier and convenient way from the various online shops. They will provide you with the different athletic shoes that are manufactured by Art. Here you will get lots of choices and you can definitely select your favourite one. You can also get them at affordable prices.

Health Fitness Equipment - Don't Overlook the Little Things

When you are outfitting your home with health and fitness equipment, you will come to the realisation that you'll require certain high cost items such as a treadmill, exercise bike or weight center. A lot of people however overlook the little things that can help improve their collection of fitness equipment. Here are some things to consider:

Fitness Videos.

Even if you have the big ticket items and use them on a regular basis, exercise videos can still be an important part of your health fitness equipment. They add variety, work different parts of your body and give you something to look forward to when your normal routine isn't motivating you today. When choosing a video to purchase, however, try to rent it, borrow it or check it out of the library first for a trial run to make sure you like the routine, music and instructor.

Free Weights.

Some people prefer to use weight machines and have a nice expensive one as part of their home gym setup, but it's always nice to have a few key free weights on hand. Again, it can help you add variety when your normal routine doesn't sound appealing or can help you work the same muscles in different ways for a few days so that when you go back to your weight machine you it doesn't seem as stagnant. Free weights are often seen as superior because they use stabliser muscles, as you often need to control the weight more.

Exercise Mats.

At some point during your workout with your health fitness equipment you'll likely be doing some floor exercises or stretching. Having a mat can help you feel more comfortable especially if your health fitness equipment is in the basement, garage or other room with a hard floor.

Gloves.

If your workout routine involves lifting weights, consider getting gloves as part of your fitness equipment. You'll protect your hands from calluses and also have better grip on the machines and weights.

Journal.

To best keep track of where you've been and where you're heading with your exercise routine, you'll want to include an exercise journal in your shopping list. In this journal you can keep photos of your progress, a listing of your weights and reps for your resistance training and information about the intensity and time of cardio exercises. This written record will better help you visualize just how far you've come throughout your exercise journey.

A Workout Buddy or Cheerleader.

Even the most seasoned athletes have days they don't feel like exercising. Having a buddy to workout with you or to call or email you each day to see how you're doing with your health fitness equipment can help you stay motivated and actually continuing using the equipment once you've purchased it.

Even if you have the most state-of-the-art health and fitness equipment, these little additions can help you make the most of your workout routine each and every day!

Sports Camps

What do you think of when you think of sports camps? Most of us think of the summer camps that we went to as kids. Keep in mind that sports camp weren't all that popular back when we were kids. Most camps consisted of a few activities and a few volunteer counselors to attend to the sugar- high loaded kids that had been dumped on them for the summer. Sport camps are more modern and safer for kids than it was 20 years ago. Now there are just as many camps as there are sports.

Many of you would probably think of sports such as, hockey, baseball, basketball, football, fishing, archery, and racing. If you play it, they have a camp for it. Even for the events that you may not think is a sport. Such as, horseback riding, jumping, showing, or even hunting is considered a sport. They are not just for the athletes anymore. They are for anyone who has any interest in sports. Many people join sports camps to become more active and to have healthier lives.

Camps are beneficial for many reasons. Athletes take advantage of them to stay in shape and improve their skills for the next season, and parents see them as social playgrounds for their children to meet and make new friends, and quite possibly to learn the skills to become the next greatest player. Not only will they learn the skills of sports, but they will also learn skills of socialization and sportsmanship. Those who play as a team benefit the most.

Most camps provide their own equipment and activities for the campers to enjoy. Camps usually only last a few weeks out of the summer, but there are a few that last all summer long. Those are usually for the serious competitors looking to get an advantage on honing their skills to perfection.

Some campers may get an opportunity to meet a scout for a chance to play professionally, and if all goes well they could play for the big leagues. So when you are thinking of sending your children to camp for the summer keep in mind that they can learn and have fun at the same time. Get them involved in choosing which camp they would like to join and if they want they can join more than one. I think children should be diverse in sports. Let them try more than one to see which they are best at.

Learn the Differences Between Health & Fitness Clubs and a Gym

I as many others thought to get Healthy & Fit we need to join a GYM! What I have found between joining a Club vs GYM

Being Healthy & Fit is an individual decision not what others think you should look like. It is an inside your body awareness as to how you feel and look. Mind you that obesity is an ever growing problem. Start by getting the facts and join the right club. With a club does not mean you have to leave the house and go to a GYM!

In a Gym you have to wait for machines and in the right club you do not!
In a Gym you have to worry about diseases and in the right club you do not!
In a Gym you do not have weight management /meal planning and in the right club you do!
In a Gym you do not have a meal planner done for you, in the right club you do!

You need a team that you can talk to via chat / calls in this case.

A Gym does not offer all these benefits and from home you can just push play when you want and are not waiting on a certain machine etc.

Everything you need to become Healthy & Fit right from your home with a leader in the industry.

Not many know that you can get paid for becoming Healthy & Fit and sharing with others to do the same thing by join a Club vs Gym.

Do something you are passionate about. And make money doing it. Become a Team Coach. Inspire others to achieve their goals and enjoy a healthy& fit, fulfilling life. It is easy.

LDS Missionary Health & Fitness

If you are planning on going on an LDS mission in the near future, or if you have a child planning to go, it is important to be prepared. You will be gone for two years, leaving the comforts of home behind you and living out of two suitcases. One thing to consider is your health. A mission is exhausting and you have a very busy schedule to follow, so you need to be healthy.

On a mission you do a lot of walking and many missionaries also do a lot of bike riding. If you are not physically fit, this can be really hard on your body and you could suffer a great deal. Before you go on your mission you should have a fitness plan and exercise each day to prepare for what is ahead. Even going walking every day for 30 to 60 minutes is great, especially if you wear the shoes you'll be wearing on the mission. By doing this you can break in your shoes and it will prevent you from getting horrible blisters out in the mission field.

While on your mission you can also exercise. Missionaries are supposed to wake up at 6:30am each day and do their personal and companionship studies. You are allowed to wake up 30 minutes early at 6:00am and do some exercising. Take advantage of these 30 minutes. Although you might be walking or bike riding a lot on your mission, you still need to get some good cardio exercise and strength training. All you need is a good exercise plan to follow and you can keep yourself strong and fit throughout your entire mission.

Many missionaries come home from their missions having gained 20 pounds or more. Some will write home asking for larger clothes because the ones they have are starting to get too small. Take the time to exercise each day and avoid losing weight and feeling gross. If you have a plan and you stick to it, you will be blessed with increased energy and stamina and you might even come home a bit thinner than when you left.

Sports Players Need Health Insurance

It might be midget league football. It might be little league baseball. It might be the high school cheerleading squad. Whatever it is, your children probably feel as if it's the NFL, MLB, or the Dallas Cowboy cheerleaders. You, and the rest of your town, probably support your children just as fervently as if they were playing in those big-time sports.

Yes, we Americans love our sports.

They're enjoyable to play and exciting to watch. Players and spectators alike take pleasure in sports; however, sports are sometimes more than just fun and games. Sometimes sports are injuries waiting to happen. Many times sports injuries go beyond sprained ankles and broken bones to the more serious sports injuries such as concussions and paralysis.

That's why it's so important for your children to have good health insurance. Although sports are fun, any child playing any kind of sport is at risk for injury - mild or major. If your daughter falls off the top of a cheerleading pyramid, or your son doesn't jump right up after being tackled on the field, the school and the on-site medical personnel, including local ambulances that are always present at school sporting events, are going to do everything they can to help. But once your child gets to the emergency room, who's going to pay the doctor bill? Your health insurance.

These days, many schools require all students wishing to participate in a school sport to provide evidence of health insurance. This means that you, Mom and Dad, get to fill out some paperwork or even drag out a copy of the insurance card. You don't want to deny your child the chance to participate in school sports, just as you don't want to get slammed with an outrageous doctor bill in the event of an accident.

You can't always be by their sides protecting them, but you can make sure your children have adequate health insurance.

Fitness in Golf - Why Golf Technology is Not Improving Your Game

Most people that play golf are unaware that the average man's handicap is sixteen and the average woman's handicap is twenty eight. Given the improvements made in golf technology over that last couple of decades, it's amazing these statistics have not changed in twenty years. Although golf technology has had an impact on the game at the professional level, statistics prove technology is a red herring for amateur golfing enthusiasts.

Fitness in golf is the reason handicaps haven't changed in twenty years for both sexes, technology notwithstanding. Just as in any sport, fitness is the key to success with golf. Reducing handicaps to single digits will not happen by purchasing the latest golf technology with improvements happening only by concentrating on increasing levels of fitness and improving skill levels. Once golfers begin becoming more fit, not only do they see the results in their bodies helping to improve their game, they also increase their metal awareness of the game.

Extreme mobility through increased flexibility can have a major impact on a golfers swing. The golf swing is a wide ranging motion that requires a certain level of flexibility and by concentrating on flexibility, lower handicaps can be attained. Hip rotation is another very important part of the golf swing which can also be improved through a golf fitness program.

A lean and fit golfer will perform better than a overweight out of shape golfer on any given day. They have more strength and higher energy levels since they have conditioned themselves for the game of golf. Most golfers would love to increase their drive by twenty to thirty yards with most spending money on the latest golf technology. However, they already have the tools to increase their drive and improve their overall game by utilizing the one resource they were born with - their body!

All About Sports Fitness

Sports fitness is the fitness one derives from engaging in sports specifically the more physical ones such as basketball, lawn tennis, badminton, volleyball, soccer, baseball, and the likes. This doesn't mean however that sports fitness buffs no longer visit the gym for some good old exercise routines and weight-lifting. They still do but they don't do it as often as non-sports-playing people do.

Below are a few of the wonderful health benefits of sports fitness:

Firstly, engaging in sports, or any fitness routine for that matter, can improve one's overall health and well-being. In a sense, sports bring out the best in people and overall health does not only mean physical health it also includes one's emotional and mental states. Playing sports, studies have shown, release certain chemicals in the body that make people feel good about themselves. When one feels good, his emotional and mental states become more balanced; thus, making one feel a lot better.

Secondly, which is the most obvious benefit of fitness, is how it can reduce body fat and remove excess weight. Sports fitness is also able to help one control his body weight and prevent the latter from increasing or decreasing, whichever it is that you want to happen to your body.

The third benefit of sports fitness is constructive socialization. Sports allow one to meet new people of the same interest as himself and probably the same goal, that is, to live a healthy lifestyle or to always be healthy and fit. These new friends of yours could also become your motivators who could keep you from sliding back to your old unhealthy lifestyle.

Fourthly, sports fitness increases the health and strength of one's bones. Playing sports coupled with a healthy diet such as taking a Calcium supplement daily can prevent Osteoporosis from happening to one's bones. This should save you from future expenses such as those that will come from a broken hip operation or from Arthritis medications.

Fifthly, engaging in sports helps improve one's stamina, concentration, coordination, balance, and flexibility. This is quite true in individual sports such as gymnastics and track and field; and in addition to these benefits happening to your body, you could also bring these new learning to improving one's work ethics, business dealings, and personal relations.
Finally, sports fitness will give you the everyday experience of losing, that is, losing the unwanted pounds, and gaining, that is, a fitter and healthier body and well-being.

What more could you ask for and what are you waiting for! Choose the most appropriate sports fitness routine for your body type, time, and purpose. The possibilities are endless. The results are the same. Have a fitter and healthier lifestyle for a better tomorrow for yourself and your loved ones!

Sports Fitness Equipment to Consider

For those who are overweight and out of shape, sports fitness equipment is one of the greatest gifts you'll ever purchase. An exercise routine focused on cardio workouts can help you live longer, look better and feel better. It's all about heart health. It is never too late to get started on a fitness routine.

Cardiovascular workouts are important in any fitness program. Sports fitness equipment focused can be set at a rate to match each individual's needs. Equipment is designed to get the body to pump more oxygen into the heart muscles where it is used to burn fat and carbs.

Prior to purchasing any sports fitness equipment, make sure you have all the necessary accessories. Invest in a good pair of training shoes. In addition, make sure you have a jump rope and a legitimate training program for your body. There are many valid training DVDs on the market. If you can't decide on one, ask a professional for advice or rely on a familiar name brand.

When it comes to equipment, most traditional fitness programs use a treadmill. It easily adapts to each person's ability level by adjusting speed and the level of incline. Walking, jogging or running promotes cardio health and a basic treadmill does all three. High-end treadmills add other gadgets like training software programs, multi-media systems and enhanced computer technology.

An elliptical cross trainer is a popular and effective piece of sports fitness equipment. Not only do elliptical provide a good cardio workout, they also give a good full body routine. While legs stride back and forth, arms also pull against the tension.

A stepper works more on lower body than on cardio but upper body movement can be added. Some steppers feature stationary arms while some allow back and forth arm movement providing more resistance. Newer sports fitness equipment based on stepping machines feature ladders and hand grips incorporating the entire body.

Another staple in the gym, a rowing machine offers an excellent cardio and full body workout. The motion of rowing requires striding of arms and legs. The rate of tension and speed of movement can be adjusted to adapt to each person. Newer machines features cutting edge computerized programs to fit ability levels and individual needs.

Versions of bicycles play an important role in fitness. Stationary and recumbent bikes continue to grow in popularity as many community centers feature organized classes. Stationary bikes remain a good source of exercise. Like most equipment, high-end models offer extras like computerized programs, a sound system with TV and music player and a wide array of settings. Recumbent bikes allow those with physical challenges to get back into an exercise routine.

In today's sports fitness equipment market, there is something for everyone. New technology offers many alternatives to bulky machines while some equipment is designed to fold and place in storage.

Although the world of sports fitness equipment continues to expand, the most important element in any fitness program is the individual. If you can't stay motivated and stick to a routine, there isn't a machine to rescue you.

It is important to focus on positive thoughts, set realistic goals and use common sense. Use a variety of machines with intervals of jumping rope, jogging or climbing stairs to give your workout some variety.

The Five Attributes of a Great Personal Trainer

Your time has come. You have made the commitment to get back in shape. And you want to do it as quickly, safely, and painlessly as possible. You are in a good place.

Now it's time to choose.

When it comes to starting a fitness routine, you have options. You could join a fitness club and try to figure out what all of that equipment does. You could join a fitness "program" and be forced to progress at a pace that works for the class you join, even if it's not exactly the right pace for you. Or you could hire a personal trainer and have that trainer design a custom fitness routine based on your goals and current level of conditioning.

Without a doubt, working with a personal trainer is the fastest, safest, and most effective way to get in shape. Whether you are getting in top shape for the first time, or getting back to your
'fighting weight' from your college days, a personal trainer will make the process fast and easy. Best of all, you will never have to figure out what all that equipment does (and you will avoid getting hurt using it the wrong way) and your workouts will be private one-on-one sessions full of encouragement and significant progress.

But how do you find the right trainer? Is a man or a woman better for your situation? Will the trainer make allowances for your age and current fitness level or just try to make you look like Arnold Schwarzenegger? And, perhaps not least importantly, what about the cost - can you afford your own personal trainer?

Having been a personal trainer since 1987 (and having trained many other trainers) allows me to share the five attributes that all great personal trainers have in common. There is no doubt that working with a personal trainer is the fastest, safest, and most rewarding way to get in shape. And by using the checklist below, you will be able to quickly find the trainer who is just right for you!

You can consider these five traits your shopping list when interviewing a personal trainer to work with you:

1. A SINCERE DESIRE TO HELP YOU

Great Personal Trainers have a sincere and enthusiastic interest in helping people improve their' lives through fitness. They will be genuinely interested in hearing about your exercise background and your fitness goals. They will be energized by the fact that you have decided to make fitness a part of your life.

There will be days when you may lack the desire to have a good workout. Perhaps you slept poorly the night before or had a calamity at work. Your Personal Trainer will provide the energy and motivation to get you through your toughest days. The days you feel great, your Trainer will help you achieve goals you thought were impossible.

The Great Personal Trainer is more than an individual who designs your workouts or simply teaches you new exercises. You and your Personal Trainer become a team dedicated to empowering you to reach previously unattainable levels on your lifelong journey in fitness.

2. MEET THE GREAT COMMUNICATOR

How does the Great Personal Trainer find out about your dreams and goals? They ask you! Every Great Personal Trainer has exceptional communication skills.

Your initial meeting with your Personal Trainer should cover your goals, your medical history, your schedule, your previous and current exercise habits, and anything else that might affect your workouts. Upon greeting you for each subsequent workout, the Trainer will gather information from you to ascertain your energy level, your general mind-set, any lingering effects from your previous workout, and your particular level of motivation for that day.

All these questions will be answered through verbal and often non-verbal communication. The communication will continue throughout your workout and adjustments will be made to instantly customize your program to maximize the efficiency of each session with your Personal Trainer.

3. A NATURAL-BORN TEACHER

The Great Personal Trainer is also a wonderful teacher, perhaps the best you have ever encountered. Unless you have a substantial background in exercise, you will be learning many new ways to change your body through fitness. Great Personal Trainers are skilled teachers, accustomed to working with a varied clientele and able to explain a single concept from several different points-of-view.

They are used to adapting their teaching style to fit each client's learning style. If you don't understand a concept or are having a difficult time with a new exercise, the Trainer will approach the situation in a way that makes sense to YOU. You will be made to feel comfortable with something totally new to you in a very short period of time.

Learning proper exercise technique is one of the keys to a successful workout program. Amazingly fast progress is the payoff for finding the right Personal Trainer for you.

4. A PERSON OF SOUND REPUTATION

Great Personal Trainers do very little in the way of paid advertising. Why? Because every client he has sends him referrals. He has no need to pay for advertising because his business is built upon the best kind of marketing, word-of-mouth advertising from his or her very pleased clientele.

You will need to seek out a Great Personal Trainer. The best way to find one is to ask a friend or acquaintance who has recently undergone an inspiring physical transformation. Another way to locate a Personal Trainer is to contact the National Strength and Conditioning Association (NSCA-LIFT.org), the American Council on Exercise (ACEFITNESS.org, or the American College of Sports medicine (ACSM.org). Locating a Trainer through one of these organizations does not mean they are exceptional but will provide you with a list of trainers in your area to interview.

Once you contact the Trainer, ask for references. You should get glowing reports from the clients of a Great Personal Trainer.

5. A FITNESS EXPERT

A Great Personal Trainer will be well-versed in exercise physiology and will have the experience and credentials to prove it.

Just having the knowledge and the skill to pass the required testing does not make a Personal Trainer exceptional. As an example, what do you call the person who finishes last in his medical school class? Doctor. But there is a big difference between an intern and a board-certified specialist. When your health and wellness hang in the balance you want the most experienced doctor you can find.

And so it goes with Personal Trainers.

You want someone who excels at customizing creative and motivating workouts for you, not some Personal Trainer who basically serves as your own personal "repetition counter." You want an expert with experience, credentials, and a long list of happy long-term clients.

Your decision to get fit again is a wise one, and one that will lead you to a longer life and more enjoyable days on this Earth. I applaud your decision and wish only the best for you.

Please feel free to print this article right now and use it as a checklist when shopping for your own Personal Trainer. It is my gift to you and will help save you time (and possibly money too) when finding a Personal Trainer in your area.

No matter how you do it, let me encourage you again to make fitness part of your daily life. I know you can do it, and I know you will love the results!

Benefits of Engaging in Physical Education and Sport Activities

Engaging in natural health remedies such as physical education and sport activites are encouraged by health and nutrition experts today. The increasing number of health risks and conditions that are experienced by most people today, young or old, create concern about the impact of lifestyle and diet factors to increasing those risk factors. If you wanted to adapt a change in lifestyle, make sure to learn how you can incorporate those activities in your daily life and experience their benefits.

What is Physical Education?

Physical education is a form of instruction that focus on promoting activities that involve physical development and enhance an individual's overall well being. This is one reason why physical education is an integral part in a school's curriculum, especially for grade school to high school students. This is the time wherein the physical body is undergoing development and engaging in activities such as dance, sports, gymnastics, and calisthenics, among other PE classes are highly encouraged.

Aside from those physical activities, games can also become part of physical education and sport classes. The idea is to stimulate play behavior to develop physical fitness and skills. Although physical education has been largely associated with the modern society, it actually has a long history that dates back to the times of ancient Greece.

Teaching Physical Education

The ability for children to benefit from physical education and sport classes depend largely on the teaching methods employed. This is why PE teachers need a certain level of qualification before they are allowed to teach this subject. A baccalaureate degree is the most basic requirement for PE teachers and some could even have concentration studies in the area of human behavior and biology.

Aside from teaching physical education and sport in schools, there is also a large demand for PE instructors in other sectors. This is partly due to the recent surge in health and fitness awareness with the need to stay active being considered as one of the healthy yet natural alternatives to combating common diseases and health risks.

Sport Activities

Although sports is viewed today as a competitive activity, it can also be practiced for leisure and fitness purposes. There are various level of sports activities that one can engage in such as amateur, leisure, and professional sports.

Sports classes are also held in schools to encourage students to participate actively for physical stimulation. After all, sports is not only fun and competitive, but it also teaches one the importance of taking care of your body and well being in terms of physical self-discipline. There are several sports activities that one can choose from such that it is easier to commit yourself into this activity, depending on what you enjoy doing most. Some of the most popular sports today include basketball, football, soccer, volleyball, tennis, swimming, to name a few.

Benefits

To encourage your kids to engage in physical education and sport activities, here are some of the rewards for doing so:

• Depending on the type of sport, it can encourage social behaviors and improve one's ability to work with a team.

• It boosts your endurance and fitness level such that you stay healthier for longer.

• It teaches one self-discipline to adapt a healthy lifestyle and take good care of one's body.

• It promotes physical development and acquire essential physical skills.

Sports Medicine Trends

Across the United States, hospitals are showing a particular trend. These facilities are gearing up for active patients by forming sports medicine centers. More orthopedic physicians who are new to medicine are specializing in sports medication. Medical practices are being turned into sports medication facilities. Other sports medicine trends coming up in 2011 are being discussed by athletic training pros and sports medicine physicians.

One of these foreseen trends is the establishment of more medical practices specializing in multidisciplinary sports medicine. Surgery is not the only medical approach needed in sports medication. Recovery for an injured athlete calls for the expertise of a multidisciplinary team with physical therapists, sports psychologists, nutritionists, and athletic trainers. A physician affiliated with Harvard Robert J. Nicholetta, M.D. predicts that future sports medication facilities will have all of these services in one center with room for sports medicine physicians who provide primary care.

To make this a reality many sports medicine physicians are beginning to hire athletic trainers. Athletic trainers act as physician extenders to give the flavor of a multidisciplinary approach.

Currently, many sports medication treatment centers have a focus on athletes. Concentrating on athletes who get injured in a game or practice is a common medical intervention. Another approach in use today is holding a Saturday morning clinic for sports injuries. The newest trend is to focus more on sports injury prevention. The hope is to stop a sports injury before medical procedures have to be instigated. Physicians will sponsor educational programs. Prevention before intervention is key.

Preventing ACL is a huge task and a big trend that will be seen. This will be emphasized as a prevention measure for women. Jonathan Chang, M.D. is a spokesperson for the American Orthopaedic Society for Sports Medicine and the American College of Sports Medicine. He points out that, "Women have a four times greater chance of having an ACL injury as men in the same sport." Dr. Chang sees a great deal of these injuries as preventable. Focusing on preventative programs for female athletes is a definite trend.

Advances in surgical techniques for knees are shaping up to be a sports medication trend too. Anatomic reconstruction will be undergoing shifts. Surgery for ligament reconstruction will have improved outcomes because of biomechanic and scaffold development research.

Further advances in other knee surgery techniques will be made in the future. Cartilage restoration options will increase. The hope with these is to reduce the number of needed knee replacements.

Other trends worth watching are the use of shock wave therapy in treating sprains, minimally invasive surgeries, improved MRI technology to diagnose injuries, and concussion management.

Sports Nutrition That Will Improve Overall Sporting Performance

What is Sports Nutrition?

Sports nutrition plays a huge part in gaining the best sporting performance. If you play hockey, golf, football, tennis or whatever your chosen sport is, having the right nutritional balance is essential. There are many nutrients that can be got by eating the correct foods. Having the correct balance of vitamins, minerals and carbohydrates are essential part of having the proper nutrition health regime.

Try not to get nutrition and sports nutrition mixed up though as both are different. Being an athlete and participating in sports will require more nutrients as a way of keeping the energy levels up to ensure the athlete remains as peak fitness throughout there activities. Being an athlete is more strenuous on the body and that is the main reason why they will require more nutrients that the regular nutrition dieting advice.

During their sporting activities athletes will tend to lose a lot of fluids, everyone has heard of dehydration, which is one of the largest problems faced during sports. Losing fluids will cause you to tire much quicker than normal which will have a negative impact on sporting performance.

The reason why there are professional athlete is that they get paid to perform at their maximum on a daily basis. To do this it is essential that the body gets proper nutrition. It is vital to drink enough water, have a balanced diet by eating the proper foods and also get the proper nutritional intake that your body will need. Different sports will cause the body to require different nutrients. Nearly all professional athletes have a sports nutritionist who help in provide the correct diet for their sporting nutritional needs. Doing so will enable your body to consumes energy efficiently and will aid in overall performance.

In order to make the most of your sporting talents it is essential to have more power, endurance and strength. Only by getting the proper sports nutrition can this be done.

Having a balanced diet is essential and should be based on several different factors. Such as, the type of sports that you are participating in, age, physical condition and body size.

It is always best to consult with a doctor when changing your diet instead of just deciding one for yourself. To go one step further getting a sports nutritionist will help in giving you the correct diet that will suit your body and help in providing the perfect diet to complement your sport.

When exercising it is vital to remember that a lot of fluids will be lost. When you are working out in the gym, doing weights, running, it is easy to forget the fluid loss that you body is experiencing. That is probably the main reason why water is one of the most important parts of sports nutrition.

It makes up about sixty percent of your body weight and is involved in almost all of your bodily processes.

Your body cannot produce and store water, this is the main reason why it is important to replace all fluids that are lost during exercise. If you don't then dehydration will have a huge part in damaging your athletic abilities. Taking part in sports will require you to consume much more water than eight glasses daily.

Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories. Carbohydrates are found on almost all of the food you consume. Food rich in carbohydrates are fruits, vegetables, pastas, breads, cereals, rice and many more that are too many to mention.

The body converts all starches and sugars in carbohydrates to glucose. The main provider of energy in the body is glucose. That is why an active lifestyle requires more carbohydrates than usual. The body will also store glucose in the liver and muscles that will give your body a energy reserve. If this reserve is not used during sports then it will be more likely to turn into fat. The larger your carbohydrate intake the more energy you will have during sports. If your intake is to high it will have a negative effect as you will begin to increase in fat. Other energy sources include proteins and fats.

Foods that help in providing the most amount of protein would be, eggs, nuts, poultry, fish, meat, beans and dairy products. Proteins will supply about 15 to 20 percent of your daily calorie allowance. The main uses of proteins are in tissue and muscle building.

Anyone for a Sports Drink?

"A good thing sells itself; a bad one advertises itself" - Nigerian proverb.

One of the reasons I don't like TV is because of the adverts. Advert breaks are becoming longer and more frequent during programmes, and, having seen the occasional TV programme whilst skiing in North America, I almost cringe at how much time is devoted to advertising. Advertising can be so persuasive, particularly if it is, as is increasingly the case, being endorsed by some "celeb" or media star.

Casting my mind back to 1992 when I attended the New York Marathon exhibition may seem like a slight deviation from the subject in hand, but bear with me. In addition to exhibitors trying to tell me that I was wearing the wrong running shoes, one stand caught my eye, and I was intrigued. It was a stand promoting the benefits of sports drinks. This concept was new to me back then - in all of my long distance runs and gym training, I only ever drank water. But here was a young man telling me that my performance would be better if I drank his company's sports drink instead. Now, I will be the first person to admit that in those days I was pretty opinionated, but I dismissed his marketing advances with a brusque "no thanks, I drink water". The reason behind my instant dismissal of his "amazing, performance-enhancing" new product? Simple. It was bright blue. I am aware of course that, sky aside, very few things in nature are bright blue, particularly food. Sure, we have antioxidant-rich things called blueberries available to us, but their pigments are very dark. No, this young man was trying to get me to believe that sugary, salty water spiced up with food colouring would enhance my sports performance. Even then, before I discovered what I really needed before and after a long tough race, I realised that something must be amiss.

Fast-forward 20 years, to last Thursday evening to be precise, at the karate club. I was paired up with a young lad for fighting practice, and the room was hot. No, not hot, absolutely steaming; giving the kind of environment that wouldn't be considered out of place in a Bikram yoga class. I for one, with the effort I always put into my training, was pouring with sweat. Not so my young opponent, who remarkably seemed to be managing to keep his pores closed, and was only exhibiting a slight change to his facial hue.

After a 3 minute blast of jyu-ippon kumite (announced attacks with freestyle defence), my little opponent was allowed a quick refreshment break. We can't have the kids getting dehydrated after all that effort, can we? I declined the opportunity to grab a quick gulp of water - I could have kept going for another couple of hours. He rummaged in his bag and pulled out, to my horror, a bottle of the aforementioned diluted food colouring. It has been clearly demonstrated that it is only athletes who have been performing at high intensity for over 90 minutes that might benefit from a drink other than water. After just 3 minutes, this 12 year old thought he needed to "improve his performance", even though he had hardly sweated!

What message is it that we are giving not only to adults who compete in sport at whatever level, but also to kids that might do the odd bit of recreational training? Prior to writing this blog, I looked up the ingredients in this cocktail of blueness. Bear in mind that the flavour of this particular drink is called "berry & tropical fruits"... Here it is, the little bottle of horrors:

Water, glucose, fructose, citric acid, mineral salts (sodium chloride, magnesium chloride, calcium chloride, potassium phosphate), flavourings, acidity regulator (potassium citrate), stabilisers (acacia gum, glycerol esters of wood rosins), sweeteners (sucralose, acesulfame K), colour (brilliant blue).

This stuff is primarily marketed to highly tuned athletes, but in turn the masses have not escaped from the virulent marketing campaigns. So how about we delve into the ingredients, and what they might do, not only for athletes, but us mere mortals too.

Water. OK so far, unless that water is chlorinated. If it is, don't touch the stuff.

Glucose, fructose: This is sugar. It increases adrenaline production by 400%. Stresses the pancreas. Causes increased storage of body fat. Acidifies the body and runs minerals out of the bones. Removes enamel from the teeth. Feeds cancer cells. Need I go on?

Mineral salts: People that sweat need to replace the water-soluble minerals that come out in the sweat. Of course we do. But the listed mineral salts do not adequately do this. They have very limited bioavailability because they are not incorporated into the structure of a plant and have no enzymes attached to them. Nice try marketing guys, but this does not stack.

Flavourings: I guess that is what enables them to call this liquid "berry and tropical fruit blend" then. Because, as you can see, there's not a berry, mango or indeed anything else that could be considered to be part of the plant kingdom in the above list.

Acidity regulator: I personally wouldn't want to eat this stuff. In commercial applications, this white crystalline powder is allowed to be contaminated with arsenic and heavy metals (2ppm and 20ppm respectively). It is commercially obtained by fermentation process of glucose with the aid of the mould Aspergillus niger and can be obtained synthetically from acetone or glycerol. Acetone? That's nail varnish remover. Would you drink that I wonder?

Stabilisers (acacia gum, glycerol esters of wood rosins): Doesn't sound good to me. These additives allow the flavouring oils to mix with the drink and not come out of suspension. The WHO has recommended that toxicity studies be carried out. I could not find any - maybe the corporations have somehow wriggled out of their duties in this regard.

Sweeteners - Sucralose, Acesulfame K: Artificial sweeteners are the lowest of the low. Not only do you have sugar and fructose as the primary ingredients after water, it is somehow deemed necessary to add extra sweetness to this concoction? This doesn't make any sense. Acesulfame K is 200 times sweeter than sugar. God only knows what this stuff must taste like! Acesulfame K contains the carcinogen methylene chloride. Long-term exposure to methylene chloride can cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer in humans. There has been a great deal of opposition to the use of acesulfame K without further testing, but at this time, the FDA has not required that these tests be done. As for sucralose, I would treat it with the same degree of caution.

Colour (brilliant blue): Yes, it certainly is. Is it food? No. Does it have any known health benefits? No. Does it improve your sports performance? No. Is it safe to drink? No. I think that answers that one for you.

So, that's the bad news, and, no matter who makes them, I consider all sports drinks to be bad news. What, then, do I offer as an alternative? Firstly, think about your activity level. Here goes:

1. Inactive, does not participate in exercise: Drink water. And start exercising.
2. Participates in exercise of less than 20 minutes per day: Drink water. And do more exercise.
3. Participates in moderate intensity exercise of 20 to 90 minutes duration: Drink water.
4. Participates in high intensity exercise for 20 to 90 minutes: Drink water.
5. Participates in high intensity exercise for over 90 minutes: Good for you! Wave to me at the next race won't you? Drink water. If you feel that your performance level is dropping, drink one of The Raw Food Scientist's special sports drinks*.

You will not find any of my special sports drinks in a shop. No, dear reader, you have to make them yourself. There are 3 different ones.

1. Green juice. See my website for more information and the best ingredients.
2. Coconut water. Get a coconut, drill a hole in the top and drink the liquid contents. Carrying a coconut is difficult of course if you are on a long run, bike ride or other discipline. Hint: Drink it before you start, or tip the contents into a bottle to take round with you. Simple!
3. A mixture of green juice and coconut water.
Easy isn't it? You will recover faster, your body will be loaded with antioxidants, you will dilute out the lactic acid produced by the intense exercise and you will feel amazing. And the best thing is, people in all 5 of the above exercise categories can benefit from green juice and coconut water.

In summary, drinking sports drinks will not make you a better athlete. Drinking them if you are not an athlete will not miraculously turn you into an athlete. They will, if consumed regularly, shorten and degrade your life, whilst lining the already bulging coffers of companies that have been "sponsoring" the Olympics since 1928. In contrast, drinking The Raw Food Scientist's suggested sports drinks will not support companies who profit from people's ignorance. I have nothing to gain financially from you following my suggestions. But what I do gain is this: satisfaction in the knowledge that I have helped someone not only to improve their sports performance, but also their health at a cellular level, athlete or not. Are you ready? Get juiced!

*Not available commercially.

Lasting Health & Fitness Requires the Gift of Knowledge

Yesterday was "date day," the day that my daughter and I hang out together, and go out on the town. So every Thursday I am brought face to face with the reality of just how many questions one human being can ask. Sometimes it's enough to make my head spin. And the amazing thing is, she wants an earnest answer for each one of those questions. Where does she put all this information?

There is a saying that I really like. It goes something like: "If you are always using your knowledge, how can you ever learn anything." I wish I could find the reference.

At any rate, it sums up what could possibly be the single biggest barrier you face in achieving your health and fitness goals - or any goal for that matter. If you are only able to fall back on your own knowledge, if you are too entrenched in what you "know to be true" to consider other opinions or seek out knowledge from another source, how can you ever know more and get better? If you do not learn to learn, you will be stuck in the mire of your own certainty. In essence, you will be abusing your knowledge.

If I had not been willing to learn, I would have never embraced the health-first paradigm Scott Sonnon was evangelizing when I ran across the Circular Strength Training® system (CST) for the first time. I had decades of conventional training wisdom under my belt at the time. I could easily have dismissed CST as a crazy fad. I'd still be living a continuous cycle of progress, injury and malaise. Fortunately, I was able to put my own knowledge on hold.

Learning is a skill, and one of the first steps on the path to learning that skill is to let go of certainty and embrace the possibility of a better answer. This does not mean you have to swallow everything whole! The second ingredient in learning to learn is a healthy dose of critical thinking, so that you can sort through the piles of information and absorb what works.

But whatever you do, don't short circuit the process by trying to spew out everything you know (or think you know) before the conversation ever gets started. This is one of my first early warning signs that a potential client may not be someone who I want to work with. When I start discussing some of my training philosophies and approaches, only to have the other person start rhyming off all they know about diet and exercise, I immediately start thinking that this person just wants a sounding board, not a coach. You can't coach someone who is not ready to start listening and learning.

So if you are ready to learn, here are a three common sense steps to making the process efficient and effective.

3 Steps To Hack The Learning Process

Step 1: Open the lid

For a short time, just pretend you don't know anything about whatever subject you're exploring. Absorb as much of the new information as you can without superimposing your pre-conceived notions.

A lot of my clients are interested in losing fat. But when we start discussing fat loss strategies, I immediately run across a very strongly embedded idea about nutrition. If you look at any food pyramid published by a Western government, the base of this "healthy eating" guide is built on grains (bread, pasta, cereal, etc). Someone who has been imbibed with the notion that their morning toast and cereal is a healthy way to start the day inevitably has a hard time getting past that preconception. It's my job to find a way for them to take a new look at "what they know."

"Insanity: doing the same thing over and over again and expecting different results." Albert Einstein, progenitor of that quotation, was a pretty smart guy. If you have a fitness goal that is, as yet, unachieved, then perhaps you don't currently own the knowledge you need to get you there. Stop doing the same thing over and over. Start looking for a better way to do more with less. Better is better...

Step 2: Filter & Absorb

Now you get to filter the new information through your current knowledge and understanding. This is an important step for two reasons. First, having a frame of reference is the single best way to absorb and retain new information. We are very associative creatures, and the more we can create inter-connectivity in our brains, the more sticky new knowledge becomes.

I'm working through a book right now called Stretching & Flexibility by Kit Laughlin. There is a ton of brilliant information in this text, enough that I could easily forget most of it by the time I finish the book. But by consistently running the information through my Prasara Yoga filter (a component of CST), I can compare and contrast - making connections - and vastly improve my retention.

But filtering will also gives you a first pass through the huckster meter. You have to suspend your preconceptions to learn effectively, but you also need to be weary. Especially in this day and age, there is a virtual deluge of information and misinformation at the tips of our fingers. Swallowing it all hook line and sinker isn't a particularly efficient learning strategy either.

I'm doing some research right now on the Omega-3 fatty acid ETA (you've probably only heard of EPA and DHA right...?). Information is not readily available, and some of the sites you find on the subject are clearly peddling a product. But more digging leads to credible sites where no-nonsense information can be found. The promise of ETA for autoimmune conditions (like rheumatoid arthritis) seems very real. But people with these diseases are in a lot of pain and looking for hope around every corner, so you have to be careful about the source of any new information. When you are looking for something new, when you want to find a better way, be open minded, but keep your eyes wide open too.

Step 3: Test & Verify

At this stage, if the new information makes it past your BS filter, it's time to test and verify. You can start by finding corroboration from trusted sources. Call or post around to professionals that you trust. Talk to friends and family about what you have found. You may be surprised just how much extra insight you can dig up by finding out what other people in your circle know about this subject. Sometimes you'll come up empty, but you never know. The most important thing you can do is to put this new knowledge through the gauntlet by testing it in the real world. Take your new information, if it seems credible, and try it on for size.

As Gary Vaynerchuk, one of the smartest guys on the internet, would say, you have to figure out if the shoe fits. In other words, does this new information work for you? Is the empirical evidence positive, is it working? Do you like it? Is it something you can use, put into practice, sustain? If so, you've found a keeper. You've shifted your paradigms to accept new information or new methods. You have suspended your own knowledge long enough to absorb someone else's for your own benefit. And you are one step closer to your fitness goals because you are a little bit less insane than you were. You've stopped, at least a little bit, doing the same thing and expecting different results.

Now you can use it, gain from it, and pass it on to someone else down the learning line. And with each passing on, we exert Isaac Newton's affirmation that, "If I have seen a little further it is by standing on the shoulders of Giants." Learning to learn allows you to stand on the shoulders of giants. What little gems have allowed you to become a little less insane? What nuggets have allowed you to climb a little higher onto those shoulders and see a little further? Or, more importantly, when you think about it, what do you think you "know" that may be holding you back? G.I. Joe used to say, "knowing is half the battle." But maybe knowing what you don't know is even more important.

Nutritional Health is Vital in Sports

For every sports person Nutritional Health is essential in order to be able to perform to his or her maximum ability. The nutrients we consume contribute greatly to our general good health and therefore have a large say in our bodily functions. Your growth, strength and general well being are largely impacted by your nutritional intake.

When you think of your own health requirements research, plan and organise well what is right and best for you. We all have different metabolisms so our individual needs vary. Study Nutrition well as it's very important to get the balance right.

Lack of research and therefore lack of knowledge can lead to either insufficient intake of nutrients or even excess which can be equally as bad for you. The wrong foods can be detrimental to your health and can have a negative affect on your performance in sport. Unhealthy food classified as 'junk food' is particularly damaging to your overall health.

Achieving excellent levels of nutritional health is essential for peak performance. Remember you do not loose time by studying and investing in your own nutrition. You loose time when you do not study nutritional health properly as you will not perform as well. When you want the best from you don't short change yourself. If you were to buy a new Ferrari sports car you'd hardly want a second hand engine included now would you? Just avoid giving yourself unnecessary health problems.

It is highly recommended to eat at regular times and avoid excessive dieting and skipping meals. On the basis you need to loose weight then do it gradually and the impact will potentially be a lot better. People on very strict diets often have withdrawal symptoms, which can lead to side affects and then adversely impact the individual's performance. Toxins within your body are released back into your system. Drinking fresh clean water is a great way to of flushing out unwanted toxins within your body.

High fibre foods will also help you to detoxify. Regular daily intake will help you to reduce risk of decease and keep you cleaner within. Get to know your body well and how it reacts and adjusts to different quality foods that are definitely good for you. Good balance is key and as you educate your mind and body more you will potentially find a definite improvement in your overall physical ability.

Exercise and Nutrition go 'hand in hand' together so exercise well and look to get the right combination. Reaching the highest levels of nutritional health is possible for many of us but only for those who study nutritional health well.

Best of luck in sport and in excellent health.
Martin Jeszke - www.healthandfitnessbestbody.info

Best Personal Trainer Certification - 5 Certificate Programs You Should Know About

It is difficult to say with certainty which is the best personal trainer certification program because hardly anybody goes through all of them. If a person gets certified through the American College of Sports Medicine (ACSM), for example, he or she most likely won't have first-hand knowledge of other certification organizations, so any comparison will be somewhat incomplete. Furthermore, people can have very different opinions on the same certifications based on different experiences and goals. That said, it still can be useful to take a look at recommendations from people, and thanks to the internet, we can easily see what people are saying.

Keep in mind that certification programs can change, so what might be the best personal trainer certification today, can be something else tomorrow. So it is a good idea to confirm for yourself what is stated below. In looking at different sources from around the web like forums and answer sites, here are some general thoughts about personal training certifications:

ACE (American Council on Exercise) can be a good choice for someone just looking to get certified; it provides traditional knowledge, and most people should be able to pass the exam.

NSCA (National Strength and Conditioning Association) and ACSM (American College of Sports Medicine) are well-respected. The NSCA offers a Certified Personal Trainer (CPT) and Certified Strength and Conditioning Specialist (CSCS); the CSCS is more difficult to obtain and can be helpful if you want to train more advanced athletes.

NASM (National Academy of Sports Medicine) certifications also are widely accepted.

ISSA (International Sports Sciences Association) is mentioned frequently but is not accredited by the NCCA. It still can be a viable certification.

There are plenty of other certifying bodies that will help you land a job. There also are personal trainer schools that have courses based on different certification programs; these schools should be looked at individually because there are so many of them, and they have different pros and cons.

It can be useful to look at job descriptions to see which personal training certifications are accepted in specific work environments.

While you do want to make an informed decision before you begin a personal trainer certification program, keep in mind that there are more important aspects to a career in personal training than where you get certified. You will need a certification to get your foot in the door, but then it will be your ability to get clients results that will impact whether they retain you and recommend you to others.

And don't forget, the best personal trainer certification for one person might be completely inappropriate for somebody else. You need to choose the program that is best for you based on cost, convenience, your current knowledge, where you want to work, and other factors. Learn what you can and then make a decision so that you can move forward with your personal trainer career.

Fitness Trainer Schools - Career Training Opportunities

Gaining an accredited education in fitness training can be done by enrolling in a number of educational programs. Students can learn to instruct, motivate, and lead groups and individuals in making healthy lifestyle decisions. Training allows students to gain a variety of knowledge and skills that will help them pursue their desired career. Students can train in athletic training, fitness training, personal training, and sports medicine. Fitness trainer schools provide career training opportunities in the form of a certificate, or associates, bachelors, masters, or doctorates level degree.

*Athletic Training

An education in athletic training will allow students to prepare for their desired career. Students will learn to work with a variety of athletes to help prevent and treat physical injuries. Areas of study will vary but may include learning subjects like anatomy, physiology, medical terminology, nutrition, CPR, first aid, and much more. By obtaining skills and knowledge in these areas of the field students will be prepared for careers and employment working with colleges, high schools, sports medicine clinics, professional athletic teams, and other related facilities. Students who choose to pursue a career in athletic training can earn an associate's, bachelors, masters or doctorates degree.

*Fitness Training

Careers in fitness training can be pursued by first earning an accredited education. Students can enroll in the educational training program that best fits their career needs. Students can study coursework like exercise techniques, teaching methodology, anatomy, yoga, philosophy, and much more. Students who choose to earn an accredited education in this area off the field can prepare for careers in hospitals, resorts, schools, health clubs, fitness centers, and much more. With a certificate or associates or bachelors degree students will have the training to succeed as a fitness trainer.

*Personal Training

Accredited vocational schools can provide students with the means to enter into an exciting career. Personal trainers work with individuals and groups to help them become more physically fit or increase flexibility, cardiovascular endurance, muscular strength, and more. Accredited training programs allow students to study courses like sports nutrition, injury prevention, anatomy, personal health, stress management, and other related studies. Students will have the knowledge needed to work as head trainers, business owners, exercise coordinators, group exercise directors, and more. Students can earn certificates or degree in personal training if desired.

*Sports Medicine

Students can earn a variety of certificates and degrees in sports medicine. With an accredited trade school students will learn to diagnose, treat, and prevent sport and exercise related injuries. Students will need to complete courses in rehabilitative therapy, nutrition, orthopedic radiology, physiotherapeutic techniques, chiropractic techniques, and more. Training will allow students to enter employment as exercise specialists, licensed physical therapists, athletic trainers, personal trainers, and many other professions. Students can start careers in a variety of areas.

By being sure to enroll in accredited fitness trainer schools students will be able to gain the quality education they desire and need. Agencies like the Accrediting Council for Independent Colleges and Schools ( http://www.acics.org/ ) can provide full accreditation. Students can start their fitness training careers by enrolling in a program today.

DISCLAIMER: Above is a GENERIC OUTLINE and may or may not depict precise methods, courses and/or focuses related to ANY ONE specific school(s) that may or may not be advertised at PETAP.org.

Copyright 2010 - All rights reserved by PETAP.org.

Is Coconut Water the Best Sports Drink?

Coconut water (CW) has exploded on the scene in UK and USA recently. In case you don't follow the latest glossy magazines, coconut water is the juice found in young unripened coconuts. It has been hyped as natural source of electrolytes, and is packed with vitamins and minerals.

The drink has long been enjoyed in South East Asia, Brazil, India and the Caribbean, but now it has also growing in popularity in the west. Not quite fresh from the coconut, but in bottled or canned form. It is the latest celebrity fad with many well known names pictured drinking it, and even investing in it.

Manufactures haven't missed this, and are now marketing coconut water a natural isotonic health drink. Some even go as far as promoting it as an alternative to sports drinks; but just how much truth is there in the marketing hype?

Natural hydration

There's no denying that it is rich in vitamins and minerals, including potassium, magnesium, and complex B vitamins, in fact it contains the similar levels of electrolyte as found naturally in the blood, making it a good choice for hydration. A Malaysian study (published in Southeast Asian Journal of Tropical Medicine and Public Health) testing 10 men, exercising in the heat for 90 minutes, showed that it hydrated ever bit as well as a modern sports drink, and performed slight better than water alone.

Sodium content

So coconut water can and does aid hydration, but a sports drink does more that just hydrate the body. During exercise our bodies lose electrolytes in the form of sweat, particular sodium chloride, but also potassium, and other minerals. The loss of these electrolytes hinders athletic performance, and can cause cramp in more extreme circumstance. Whilst it contains up to 15 time more potassium than regular sports drinks, it usually contains just a fraction of the sodium found in mainstream sports drinks, and sodium is lost a much higher rate during intensive exercise than potassium.

Fuel for performance

Secondly, when exercising for longer periods, 40 minutes or more, the body needs to replenish its energy stores. With this in mind sports drinks tend to contain relatively high levels carbohydrate to help refuel the body. There have been a number of articles and experts state that coconut juice (water) is not suitable in this regard, due to low levels of carbohydrate, but closer examination shows that 250ml of Gatorade (a popular sports drink) contains just over 50 Kcal of carbohydrate. Oddly enough 250ml of Nuts coconut water also contains roughly 50 Kcal of carbohydrate. Other brands might differ slightly, but this clearly shows that it does contain comparative levels of replenishing carbohydrates.

Is coconut water a suitable alternative to modern sports drinks? After looking at the facts one would have conclude that it does contain high levels of electrolytes, hydrates as well as the leading sports drinks and slightly better than water, and contains reasonable levels of carbohydrate. With this in mind, one would have to conclude that it does perform well as a sports drink, but its low levels of sodium might mean that it's unsuitable as a sole drink for those taking part in high intensity exercise for long periods, however drank in combination with water, or a regular sports drink then it is ideal.

That said it can be expensive, for little extra sporting benefit, however it is worth remembering that coconut water is packed with vitamins and minerals that have health benefits outside of sport. Ultimately if you like the taste, then go for it.

5 Things to Find the Right Golf Fitness Expert

We have seen it happen on all of the tours and now it is a part of many weekend golf warriors' routines. Golf fitness is playing a larger and larger role in everyone's game. With the development of new technology, many fitness professionals can now develop golf-specific training programs for their clients that will improve their performance on the links. This does come with the caveat "Buyer Beware" as some trainers are attempting to pass themselves off as having training in how to create a golf specific workout when in fact it is just a marketing concept for themselves. So now the question becomes: How do I find a golf fitness expert? Here are some tips.

1. Ask yourself if you will be more comfortable with a man or woman. Seems simple enough. You want to find someone who will listen to you but yet still push you and drive you to find new personal bests.

2. Before you begin looking around, know exactly what you want for your golf fitness. Have a set of golf fitness goals in mind, and find the trainer that will most likely fulfill those goals. Depending on your goals and your budget, you may be able to accomplish this in a class or group setting.

3. Make sure to find a personal trainer with a certification from at least one of the major national organizations, such as the American College of Sports Medicine, American Council on Exercise, the National Strength and Conditioning Association, or the National Academy of Sports Medicine. In addition, a personal trainer that has been certified by the Titleist Performance Institute (TPI) is very well trained on how to use golf specific exercises to improve your overall fitness and golf game.

4. Narrow your search. After you have a clear idea, and have checked with the national organizations, find interview the trainers near you. Ask them for references and talk to their past clients. Talk to the trainer themselves prior to training. Understand how you are going to achieve your goals and what it will entail from a time standpoint. Your personal trainer should set up a series of achievable goals (a certain amount of weight lost, a certain amount of repetitions, etc.) or else the workouts will start to feel meaningless, which will lead to a loss of motivation.

5. The trainer selected should have experience with golf-specific training. A golf-specific workout program emphasizes strength, flexibility, and balance and should include each of these aspects in your golf workouts. Each of these categories will not only improve your game, but also help prevent injury.

The price of a personal trainer can vary drastically depending on the area of the country you reside in. The National Strength and Conditioning Association's survey of trainer prices found an average of $50 per hour, with a range of $15 to $100 per hour.

As the golf fitness craze hits the masses, golfers of all levels are getting their golf games into shape as well as they are getting themselves into better overall shape. A qualified personal trainer who has been trained in golf specific training can go a long way to helping them achieve their golf fitness goals.

Major Issues for Women in Sports Medicine

In the past few years, women's sports have come a long way for girls to take part in almost all the same activities as boys. To prevent and deal with injuries and health conditions comes the need for knowledge about sports medicine. There will always be certain issues that are specific to women's sports medicine, and in this article we'll be exploring some of these.

Sprained ankles are perhaps the most common sports related injury for both men and women alike. If you are active in any sport or exercise with potential for the foot to turn inward causing injury or damage to the ligaments in the ankle and/or foot you are likely to sustain a sprained ankle from this action. If the sport your are playing or the exercise you are participating in (i.e., team sports or running on uneven ground) has potential for trips or collisions you are at risk for a sprain. While the best option is to avoid such injuries as much as possible by warming up, wearing proper footwear and being careful, in the real world accidents do happen. You should always seek medical attention for sprains, as if you try to ignore them or play through them, you could be delaying recovery. Women start to lose muscle mass every year starting around their mid thirties. During this time your metabolism also slows down. Although the change in metabolism is normal there are of course some unwanted drawbacks to it. At this stage it's imperative to make some lifestyle changes to keep from gaining weight since the loss in metabolism will ultimately result in fewer calories being burned off if you continue to eat the same way without exercising enough. Once you've reached this stage it will be helpful to add weight training and resistance training to your exercise regimen. You will burn fat more efficiently and help counteract the slowdown in metabolism and its effects on your body. You should also consider decreasing the amount of fatty foods and carbohydrates or sugars you are eating every day.

No matter what type of sports or exercise you're involved with, the type of footwear you choose can make a big difference when it comes to preventing injuries. Your shoes protect not only your feet but also your lower back, knees and ankles too. Your whole body is affected by the impact of your shoes if you are a runner.

For this reason it's important to always wear properly fitting shoes as well as shoes meant for the activity they were intended. Nowadays, it is possible to find athletic shoes made for basketball, tennis, soccer, running etc... Replacing your shoes on a regular basis is a good idea for any active individual.

In conclusion, there are many different issues involved with women's sports medicine depending on what factors are at play such as your age and the activity you are participating in or sport you are playing, you could have a number of the same concerns covered here. A common sense approach to sports safety is the best way to avoid injury although consulting a doctor who's knowledgeable about sports medicine can yield some good advice on avoiding unnecessary trips to the doctor.

Want Health, Fitness, and Fat Loss? You Can Achieve This - No Gym Required!

Do you think that to improve your health and fitness levels you have to join a gym? Do you still believe that you have to exercise for half and hour or an hour each time to actually get results? Well if you answer yes to either of these questions, then you will find that now is the time to make a change!

Research has shown us that you can improve your health, fitness and lose fat by working out at an intense level for just ten minutes a day.

I love this!

Why? Because I hate working out?? No, absolutely not! BUT...because we can look at ways to be fit and healthy without stressing about how we can fit in three sessions a week at the gym and still get everything else done. Or about how we can get to the gym when we have no one to watch the kids. OR.. The fact that you have no energy to go back out to the gym after a long day working.

The fact that exercising in bite sized chunks for just ten minutes a day, removes one of the main barriers to exercise of...lack of time! Let's have a look at some of the other barriers we can squash here!

• Barrier 1: The exercises you can use to get the full body working at an adequate intensity level do not need to be done in a gym... you can do it at home, in the garden, in the park.. no need to spend extra money.
• Barrier 2: Lack of money. The equipment you use... is largely your own body, to start with, then you can use... water bottles (filled), rucksacks (containing books) anything you have around the house.. which again means no extra cash to be spent!
• Barrier 3: Lack of motivation. You only have to work for ten minutes at a reasonably high intensity... So you don't have to push yourself for an hour at a time.How many people are unable to maintain focus and keep themselves moving for just 10 minutes!

With this type of routine... you start to feel results fast.. because you are using your whole body to get moving... just a little bit at a time. You may not drop a dress size in the first week but you WILL start to feel your muscles fizzing with energy and your whole body and mental focus improve, really, quite quickly. Surely starting to feel the benefits of little bite sized chunks of time spent on your fitness and health will help to keep you motivated.

Over time you will start to feel the effects in your energy levels, body shape, mental focus and of course your fat loss.. but all of this of course has to be brought together with being mindful of what you eat... i.e keeping a good clean diet, free of toxins and additives and being aware of, and working towards clearing any negative thought patterns you have that prevent you from reaching your goals.

So...Bite sized chunks of exercise should be the way forward for all of us who are aiming to be healthier and fitter, without having to devote valuable work or family time to the cause!
Plus if you are really aiming to improve your lifestyle, get the whole family involved! Take your bite sized chunks in the garden, to the park, incorporate it as part of the dog walk. The key is to make it a lifestyle choice rather than a chore and you will reap the rewards of your efforts! Now is that motivating, or what?

For a FREE Bitesized fitness programme you can really fit into your schedule, check out my blog at www.JudithKennedy.co.uk.

The 4 Components of Fitness That Really Matter

Fitness is something that many people find difficult to comprehend, with all the information readily available to them, as with the general fitness enthusiast being uneducated it is no wonder why many begin to lose motivation, and become ever more frustrated when they find getting to their ideal fitness goals impossible.

The truth is many believe there is over 11 different components of fitness, however only 4 are really the ones that need to be discussed, learnt, and acted on in order to get to that fitness level you wish for.

Like anything to do with your health it is vitally important to consult your doctor, or have a fitness test at your local gym to find what level you currently are, what you should or should not participate in, and how long it shall take you realistically to reach your targets, using the components in a fitness program, coupled with the correct techniques, equipment and nutrition.

Strength Training- This is the ultimate activity that most people especially Women tend to ignore as they automatically think of body builders or similar athletes, which tends to put them off.

However this component is extremely important in toning the problem area's muscles which will allow fat to be burnt, and tighten the muscular frame to be defined, and with the introduction of resistant bands it has made this area a lot more favourable amongst Women.

Flexibility & Stretching- Correct and proper stretching allows you to prevent the body from injuries and over time provides the muscles to become supple, which can also help with recovery after a hard session or an active period.

Stretching should be introduced before and after into routines for at least 7 minutes, to get the heart rate to a high workout level which has shown to be the ideal time by sport fitness coaches, though you must hold each stretch for a longer period of time on a cool down to lengthen muscle fibre and tissue.

Speed, Agility & Balance- A must, and is gained from constant repetition of circuits and exercises, a very important factor to the body as it allows it to continuously improve over time.

Cardiovascular Endurance- This has to be the most important part of the 4 components, why?...

Because this is working on the powerhouse and engine of the body being the heart. As we all know the hearts duty is to pump blood around the body where needed, however increasing the respiratory system will allow your heart to pump blood that is rich in oxygen to prevent muscle fatigue.

Without a poor level of endurance exercises such as jogging, cycling, aerobics and swimming can become painful and difficult to complete or take part in at first as your body will burnout much faster thus reducing your length of training.

Introducing all the above components to your fitness plans is extremely important, as cardio workouts will allow the burning of calories, weight training increases the definition of the bodies natural shape and curves. While Flexibility, speed, balance and agility will assist in strengthening joints, and muscle ligaments while enhancing the core to adapt to different movements without the lack of performance required.

These fundamentals will provide the everyday habit and lifestyle change you will need over time that will provide you to go further in reaching your ideal fitness and health goals in the future.

Sports Medicine Schools - Education Training Options

Sports medicine schools offer many educational training options to students who wish to pursue a career in the field of fitness. Professionals in this area are trained to diagnose, prevent, and treat injuries related to sports and exercise. Students can prepare for this exciting career by enrolling in an accredited vocational school or college. Accredited higher education options for career training in sports medicine are available for those looking to earn a certificate or degree in the field. Students can prepare for their desired career by gaining the skills and knowledge needed to succeed.

*Certificates

Accredited vocational training programs offer students the opportunity to gain a higher education in sports medicine at the certificate level. Certificate training programs can require students to complete anywhere from one to two years of study. Coursework will vary by program and desired career but may consist of courses such as:

• Sports Nutrition
• Personal Health
• Basic Life Support
• Weight Training

...and many other subjects. By gaining an accredited education in these specific areas of study students will be able to find employment in fitness centers, rehab clinics, and many other places. Certificate programs can provide students with the training they need to become assistant athletic trainers, personal trainers, and other sports medicine related professionals. Students who are looking to obtain a higher level of education can do so by enrolling in a degree program in this field.

*Degrees

There are a number of degrees that students can pursue in the field of sports medicine. Training is available at the associate, bachelor, master, and doctoral degree level.

• Associate degree training typically takes two years to complete and can prepare students for a bachelor degree.
• Bachelor degrees can take up to four years to obtain in the field of sports medicine.
• With a bachelor degree in the field students can complete a master degree program with an additional two years of study.
• Further education at the doctoral level can require an additional four years of training.

By gaining a degree in this field students can expect to obtain a variety of skills and knowledge pertaining to their desired career. Coursework will vary by level of degree and program but may consist of training in physical therapy, first aid, strength training, biomechanics, exercise physiology, sports psychology, the musculoskeletal system and many other related subjects of study. Students who choose to enroll in a degree program can pursue a number of careers based on their level of education. Possible careers for degree holders can include trainer, head athletic trainer, personal trainer, exercise specialist, researcher, licensed physical therapist, professor, and many other professions. By gaining an accredited degree through a vocational study program students can be on their way to the career of their dreams.

Accreditation is provided by agencies like the Accrediting Council for Independent Colleges and Schools ( http://www.acics.org/ ). Full accreditation is provided to sports medicine schools that can offer students a quality education in their desired field of study. By researching various programs and choosing the one that best fits your needs and goals you can be on your way to an exciting new career today.

DISCLAIMER: Above is a GENERIC OUTLINE and may or may not depict precise methods, courses and/or focuses related to ANY ONE specific school(s) that may or may not be advertised at PETAP.org.

Copyright 2010 - All rights reserved by PETAP.org.