10 Ways to Stick to Your Exercise Program

1. Know your goals.
2. Work out on the same days and same times each week.
3. Think about past exercise routines that didn’t work. Use this experience to hep you make necessary adjustments in your new routine.
4. Anticipate setbacks.
5. Don’t measure success with weight scales. As you burn fat, you also build muscle.
6. Make changes. It is advantageous to every once in a while set a new exercise routine.
7. Make it fun.
8. Pay attention to the food you eat. Have a realistic and healthy diet and stick to it.
9. Run or walk as much as you can and make this part of your exercise routine.
10. Distract yourself. Listen to your mp3 player, read, or do other things to keep your mind occupied.

Fitness Tips - 10 Exercise Myths

Although some old fitness fictions, such as "no pain, no gain" and "spot reducing" are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths as well as the not-so-common facts based on current exercise research. 

1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually. 

2. If Youre Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. 

3. Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout. 

4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know. 

5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management. 

6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage. 

7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs. 

8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise. 

9. Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. 

10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the "best" program for you is the one you will participate in consistently.

Benefits Of Exercise (1)

LONGEVITY AND AGING

Exercise, even after age 50, can add healthy and active years to one's life. Studies continue to show that it is never too late to start exercising and that even small improvements in physical fitness can significantly lower the risk of death. Simply walking regularly can prolong life in the elderly. Moderately fit people, even if they smoke or have high blood pressure, have a lower mortality rate than the least fit. Resistance training is important for the elderly, because it is the only form of exercise that can slow and even reverse the decline in muscle mass, bone density, and strength. Adding workouts that focus on speed and agility may be even more protective for older people. Flexibility exercises help reduce the stiffness and loss of balance that accompanies aging. 

CARDIOVASCULAR HEALTH(Heart Disease and Stroke) 

General Guidelines. Inactivity is one of the four major risk factors for heart disease, on par with smoking, unhealthy cholesterol, and even high blood pressure. Like all muscles, the heart becomes stronger and larger as a result of exercise so it can pump more blood through the body with every beat. Exercise does not increase the maximum heart rate, but a fit heart can pump more blood at this maximum level and can sustain it longer with less strain. The resting heart rate of those who exercise is also slower, because less effort is needed to pump blood. For preventing heart disease frequency of exercises may be more important than duration. Exercise even helps reverse some of the effects of smoking. Children should be especially encouraged to exercise every day to prevent heart disease later in life. 

Effect on Coronary Artery Disease and Cholesterol Levels. People who maintain an active lifestyle have a 45% lower risk of developing coronary heart disease than do sedentary people. A recent study reported that moderate dietary changes improve cholesterol levels and so lower the risk for coronary artery disease only when an aerobic exercise program is also followed. Regular aerobic exercises -- brisk walking, jogging, swimming, biking, aerobic dance, and racquet sports -- are the best forms of exercise for lowering LDL and raising HDL cholesterol levels. It may take up to a year of sustained exercise for HDL levels to show significant improvement. Burning at least 250 calories a day (the equivalent of about 45 minutes of brisk walking or 25 minutes of jogging) seems to confer the greatest protection against coronary artery disease. Even moderate exercise, however, reduces the risk of heart attack, but in terms of raising HDL levels, more is better. Resistance (weight) training offers a complementary benefit by reducing LDL levels. Triglycerides, which rise after a high-fat meal, can be lowered either with a single, prolonged (about 90 minutes) aerobic session or by several shorter sessions during the day. One study indicates, however, that short-bursts of exercise actually increase LDL oxidation -- the process that makes LDL dangerous to the heart -- so individuals should always aim for a consistency in their exercise program. Before engaging in any strenuous exercise, it is advisable to consult a physician. 

High Blood Pressure. Studies indicate that regular exercise helps keep arteries elastic, even in older people, which in turn keeps blood flowing and blood pressure low. Sedentary people have a 35% greater risk of developing hypertension than athletes do. No person with high blood pressure should start an exercise program without consulting a physician. Studies have shown that high-intensity exercise may not lower blood pressure as effectively as moderate intensity exercise. In one study, for example, moderate exercise (jogging two miles a day) controlled hypertension so well that more than half the patients who had been taking drugs for high blood pressure were able to discontinue their medication. Studies have indicated that T'ai Chi, an ancient Chinese exercise involving slow, relaxing movements may lower blood pressure almost as well as moderate-intensity aerobic exercises. Before exercising, people with hypertension should avoid caffeinated beverages, which increase heart rate, the workload of the heart, and blood pressure during physical activity. 

Stroke. The benefits of exercise on stroke are uncertain. According to one analysis, a group of 11,000 men, men who burned between 2,000 and 3,000 calories a week (about an hour of brisk walking five days a week) cut their risk of stroke in half. Groups who burned between 1,000 and 2,000 calories or more than 3,000 calories per week also gained some protection against stroke but to a lesser degree. In the same study, exercise that involved recreation was more protective than exercise routines consisting simply of walking or climbing. 

Heart Failure. Traditionally, heart failure patients have been discouraged from exercising. Now, exercise is proving to be helpful for many of these patients and, when performed under medical supervision, does not pose a risk for a heart attack. In one study, patients between the ages of 61 and 91 increased their oxygen consumption by 20% after six months by engaging in supervised treadmill and stationary bicycle exercises. Performing daily hand grip exercises may improve blood flow through the arteries of patients with heart failure.

Morning Exercise

To be healthy, exercise must become part of your overall daily lifestyle and starting the morning with exercise is the best habit of all. 

The key is getting exercise whenever you can, whether it's morning, afternoon, or evening, but by starting your morning with physical activity, you set the day's pace. You get your exercise in before other distractions can intrude. 

When you exercise early in the morning, it jump starts your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning! 

When you exercise in the morning, you'll find that because of the increased intake of oxygen and circulation of blood in your body, you'll stay energized for the whole day. It will automatically put you in a healthy frame of mind. Whatever other things you may have on your schedule, you will notice that you will be eager and energetic to handle them. 

Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets.

Exercises That Help Lose Body Fat

Looking for ways to help lose body fat? Does the thought of exercise fill you with dread? I have great news for you! I have done the research and come up with the very best exercises to do to help you lose body fat effectively without tears.

The following exercises will not only benefit you by providing a way to help lose body fat but they will also help to improve your lifestyle by changing your mindset when it comes to exercise. What do I mean? Well, when you think of exercise what comes to mind? Perhaps, you think of sweaty, wet clothes and loss of breath or maybe endless repetitions of painful actions come to mind. This does not have to be the case.

Exercise should be something that is pleasant and looked forward to. How can we achieve this? The following exercises will help to open your mind to what exercise really is.

1. Walking! Take a daily walk. It doesn't have to be 5 miles or anything like that. Take a short, leisurely walk and you will burn fat. As an added benefit, you will lose stress as well. Try to concentrate on your surroundings such as the trees, flowers or beautiful sky. My guess is you will probably end up walking further than you intended. After a while you will more than likely begin to look forward to these leisurely walks.

2. Cycling! I love to ride my bike. It is wonderful, fat burning exercise that gets me where I want to go faster than walking. The feel of the wind blowing through my hair and going downhill are my favorite parts. How about a ride around the block? Again, just like walking, you don't have to go miles upon miles! Just ride and enjoy.

3. Squats! Your thigh muscles are the largest muscles in your body. It doesn't take alot of squats to burn a fair amount of fat. When you do them. make sure your spine is straight and your arms are parallel to the floor to help you with balance. Don't kick your own butt by doing too many. Start out with enough to feel it in your legs and add more daily.

Take your time when exercising. Enjoy each session!

Participate in Beginner Cardio Exercises

Step 1

Stretch long and slow. This is true for beginner cardio exercises as well as more advanced workouts. Never jump directly into an exercise without stretching.

Step 2

Visualize your muscles long and lean. Hold each stretch for 30 seconds to 1 minute, then repeat. Gradually increase the length of each stretch.

Step 3

Warm up for at least 5 minutes. Warm up to stimulate blood flow, stretch muscles and give your body time to adjust.

Step 4

Focus on your breathing. This is especially important in beginner cardio exercises because your body may have trouble adjusting to the increased strain and your muscles will require more oxygen. A good recommendation is to take a few yoga or Pilates classes as part of your cardio workout regimen to learn proper breathing techniques.

Step 5

Swim laps. Swimming is the perfect beginner's cardio exercise because it provides a cardio workout as well as overall body and muscle toning and is extremely low impact.

Step 6

Try a spinning class. Spinning is another excellent beginner cardio workout to participate in because it is lower impact than running and it burns a lot of calories. Spinning can burn upwards of 600 calories per hour while toning you thighs, calves and buttocks. Learn more about spinning at iVillage Total Health (see Resources below).

Step 7

Hit your target heart range, about 60 to 70 percent of your maximum for fat burning purposes, and keep it there. Beginners should keep do this for about 30 minutes at least three times per week, then gradually increase it to 60 minutes as fitness improves.

Step 8

Let your body cool down. Slow down gradually and let your heart rate decrease for about 5 minutes before stopping, then finish off the workout by stretching.

10 Top Exercises to Lose Weight

1. Step Aerobics …Calories Burnt: 800 cal/hr
This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks.

2. Bicycling …Calories Burnt: 500 – 1000 cal/hr
Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike.
This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard.
In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…

3. Swimming …Calories Burnt: 800 cals/hr
Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!

4. Racquetball …Calories Burnt: 800 cals/hr
The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this to be much more sociable, which keeps me working out for longer and stops me skiving my gym sessions!

5. Elliptical Burner …Calories Burnt: 600 cals/hr
This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really boring, so I split my session into ten minute bursts and do them throughout the day, and I find that listening to some upbeat music really helps as well.

6. Rowing …Calories Burnt: 500 – 600 cals/hr
Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

7. Walking …Calories Burnt: 360 cals/hr
The easiest exercise, brisk walking is a great cardio workout and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning.
Check out Hate Running? Get Fit Walking! for the detailed walking workout!

8. Dancing …Calories Burnt: 600/800 cal/hr
This targets all over your body, and is an excellent work out. I frequently put a music channel on and dance around, as well as burning calories I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour!
If you want to learn some new sexy moves while you are at it, you might want to check out Dancing DVDs reviewed in this post: Do Your Dance Moves Need A Makeover?

9. Exercise DVDs …Calories Burnt: 300/500 cals/hr
While these come under a lot of different headings, some exercise DVDs do actually help you to lose weight and tone up. Find a high energy one, and try and do it once a day. As well as burning calories and toning up, you’ll also feel much fitter. My personal favourite is “Pump It Up”, because the music keeps me motivated!

10. Horse Riding …Calories Burnt: 200-600 cal/hr
This one may be slightly harder to arrange, but going horse riding once a week is one of the best ways to stay fit, healthy and enjoy nature. The view from up there is so amazing, you won’t notice that your toning your bum, abs and thighs, and burning calories while your at it! You’d be surprised at how cheap it can be to arrange a session once a weekend, and if your feeling extra fit you could even cycle to the stables!

10 Reasons To Exercise

Walking, running, swimming and cycling are the antidote to everything from stress and low self esteem to Y2K. Anyway, they are powerful and life-changing. Here's how:

1. Quality of Life.
There's no guarantee you'll live longer by adopting a fitness lifestyle, but chances are you will live better. It's the ultimate revenge: a full, healthy, happy life.

2. Fun.
Even if you hated sports as a kid-picked last for the softball team, creamed in dodgeball-remember that walking, running, swimming, and cycling are different. No one screams at or slams into you, you compete as much or as little as you want, you're outdoors, and you set the pace. It's play, not work.

3. Confidence Booster.
By setting an exercise goal-however modest-and progressing toward it, you become more self-assured. As you begin to feel and look fitter and healthier, you gain confidence.

4. Forget Dieting.
Working out burns lots of calories-and raises your metabolism so you consume them at a higher rate than a sedentary person even when you're not exercising. Bottom line: You can control your weight without starving yourself by eating a healthy, balanced diet (including the occasional chocolate sundae).

5. Stress Relief.
Feeling tense? Overwhelmed? Unappreciated? Taking regular exercise breaks, as short as 30 minutes a day, can refresh and relax you. Use the time to calm yourself, regain perspective on what's important, or even figure out a solution to a problem.

6. Fat-Be-Gone.
By working out, you're losing fat and gaining muscle. Regular exercisers often have body fat levels at least 5% lower than the average person. You'll probably go down a clothing size or two, because muscle, though heavier than fat, takes up less space.

7. Instant Friends.
Everybody tends to loosen up when they're sweaty and out of breath. Participatory sports provide an accessible, non-threatening, casual atmosphere for meeting people. Opportunities abound: fun runs, a swim workout or lesson, a group bike ride, an organized hike.

8. A Spring in Your Step.
Working out can raise your VO2 max (the amount of oxygen your muscles can use) by up to 40%. That means you have more energy and everyday tasks become easier.

9. Cold-Killer.
Aerobic exercise bolsters your immune system. You're better prepared to fight off viruses and other nasty stuff.

10. A Tougher Ticker.
Endurance sports such as running, walking, swimming and cycling strengthen your cardiovascular system. Your heart becomes more efficient and less susceptible to disease.