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<title>Latest Aerobics Articles</title>
<link>http://www.populate.net/</link>
<description>Articles at Populate.NET</description>
<language>en-us</language>
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<title>Step Up Your Workout With An Aerobic Step Bench</title>
<link>http://www.populate.net/Fitness/Aerobics/step-up-your-workout-with-an-aerobic-step-bench.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/step-up-your-workout-with-an-aerobic-step-bench.html</guid>
<pubDate>Fri, 17 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Aerobic exercise is one of the best ways to improve your overall health and lose weight as well. This type of exercise takes many different forms, such as running, walking, jumping rope, kickboxing and dance. If you've begun to progress past the benefits that regular dance aerobics can provide, you may want to consider increasing the difficulty by adding an aerobic step bench to your workout.

Advantages

Many of your intermediate aerobics classes will include the use of an aerobic step bench. You could go this route, or you can purchase your own and use it at home. Either way, it's a great addition to your workout. Many people are already familiar with stepping as a form of exercise. Stair climbers and other step machines are quite popular. Adding an aerobic step bench to your routine will give you the cardiovascular workout you're used to, as well as added attention to your legs and buttocks. This is a great form of strength training and toning for these parts of your body.

This also has an advantage for people who cannot take the stress and jarring associated with other forms of aerobic exercise, such as running and jumping. Although there is some impact, it is considerably less than these other exercises. People who have joint or back problems will find this to be a suitable alternative to running.

Aerobic step benches can be used as part of an aerobic routine, or they can be used as a workout in themselves. The first is called step aerobics, and the second is called bench stepping. One is part of a routine designed for total body workout, and the other is for when you want to focus on that particular part of the body.

Aerobic step benches come in all shapes and sizes. Adjustable height benches are also available to allow you to increase the intensity as you progress. When stepping on the bench, make sure that the entire foot is on the surface. Step close to the platform to prevent over-extending yourself. Another way to avoid injury is by looking at the bench while you are using. This will prevent tripping or turning an ankle by stepping on the edge of the platform.

There are some people that should avoid using aerobic step benches. People who are obese should not risk the stress on their knees and back. Start out with some simple walking to get your body used to activity before moving to aerobics or step aerobics. Obviously, people who have balance problems should also shy away from this type of workout. If you're not sure whether this type of exercise is for you, the best thing to do is consult your doctor. ]]></description>
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<title>10 Rules To Follow To Get A Beach Ready Body Next Month!</title>
<link>http://www.populate.net/Fitness/Aerobics/10-rules-to-follow-to-get-a-beach-ready-body-next-month.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/10-rules-to-follow-to-get-a-beach-ready-body-next-month.html</guid>
<pubDate>Wed, 01 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Need to get ready to hit the beach? Have a class reunion or important event coming up that you want to have a great body for? Follow these 10 rules and you will be on your way!

We all want to lose weight and look great, but it can be easier than you think. Most of us also have busy lives, so it helps to have a bit of a plan to follow. 

In fact, weight loss can be pretty easy. Let's say you've got 20 pounds to lose. Now, most of us would like to drop that 20 pounds a month or two or so we think. However, that's neither healthy nor realistic. 

There's a better way, and this 10-step plan can help you lose 20 pounds a year without even thinking about it; it simply means eating healthier, getting some moderate exercise, and doing other healthy things that, let's face it, everyone should do, not just those of us with less than perfect abs.

So, here goes. 10 steps to a healthier lifestyle:

Step one: Eat as many calories as you need to for good health, but don't overdo it.

In fact, if you starve yourself, you're setting yourself up for weight GAIN. That's because your body can't keep that up for very long (unless you're anorexic, which is a subject for a different article), and if you starve, eventually you're going to have to eat. And when you eat, you'll be very hungry and are likely to binge.

It also slows down your metabolism because your body thinks you're starving. This is a natural survival mechanism and guess what? That's right, when you eat again, your body can't burn those calories as quickly because you've lowered your metabolism. So you need to eat enough calories to sustain yourself and keep that metabolism up. You also need to eat regularly so that you don't get too hungry. Women should opt for about 1500 calories a day, men about 2000 calories a day, to lose weight and keep it off. 

Step two: Eat breakfast.

Maybe it's something you think you can't do. Perhaps facing a morning bowl of oatmeal isn't your thing, or perhaps it takes your stomach awhile longer to wake up than you do. If breakfast isn't your thing and you skip it because you just can't face food that early in the morning, make it easy on yourself by making yourself a fruit smoothie with some protein powder included for a protein punch, so that you can drink your breakfast instead of eating it.

If it's that breakfast foods aren't your thing, though, it's okay to grab something else instead on your way out the door. Leftover stirfry, quickly reheated in the microwave? No problem. How about some peanut butter on some whole-grain toast?

The point is, get some good nutrition in your stomach within a couple of hours of getting out of bed, and shoot for at least 300 slow burning calories. This helps keep your blood sugar from crashing later on, which will cause you to overeat. 

Step three: Eat most of your food earlier in the day.

It's not just an old wives tale that you shouldn't have most of your food after the sun goes down. Breakfast should be moderate to large, depending on how much food you can handle when you first get up. Lunch should be similar and of course you can include some snacks along the way, too. 

By five o'clock, though, you should be winding things down and supper should be pretty modest. A light snack at about eight o'clock is just fine, as long as it's healthy. You shouldn't eat anything within about two hours of going to bed. This sets you up for weight gain and also makes it harder to sleep, since your body's working on digesting and this can give you heartburn and other digestive upsets. So opt to get most of your calories before five o'clock, and wind down the day slowly.

Step four: Focus on whole grains, fruits and veggies, legumes and beans.

Of course, some lean meat included regularly is fine too, but the bulk of your calories should come from fruits and vegetables, whole grains, and beans and legumes. Supplement with modest amounts of meat and dairy, and small amounts of healthy oils, too, like olive oil. Processed sweets and sugars and processed carbohydrates like white flour should be taken only occasionally if at all as a treat. 

By focusing on nutrient dense foods like whole grains, fruits and vegetables that are low-calorie, you both set yourself up for a reduction in calorie intake without even trying, and you also make your blood sugar stay level, which means you don't have sudden surges of hunger as you do with the standard American diet.

Step five: Lose it slowly.

If you've got to drop weight, focus on losing it slowly. Yes, we hear about the rapid weight loss claims of so many popular diet programs, and it's often true that they probably do help you drop weight rapidly. However, it's not likely that you can keep that weight off because these diet programs don't focus on realistic results or ways of eating. 

It's neither realistic nor healthy to expect that you can keep weight off like this over the long term. Therefore, both for your own health and to both get and keep weight off sensibly, lose it slowly. Opt for one to two pounds a week on a steady basis. If you do this, you can was as much as 100 pounds in the year. Keep in mind as well that if you're exercising at the same time (which is good), you're likely to have some plateaus on the scale because you're gaining muscle mass as you losing body fat. 

Therefore, there may be some times when it looks like you are even gaining weight instead of losing it. However, what's really happening is that you're swapping muscle mass for fat, and this is what you want. Slow and steady wins the race.

Step six: Focus on complex carbohydrates

This harkens back to step four, but simply put, focusing on complex carbohydrates as a major part of every meal is going to help keep you full and keep your blood sugar steady, too.

Step seven: Go light on soda, high sugar drinks, and alcoholic drinks.

All of these beverages contain high amounts of sugar and calories. One of the major reasons people gain weight is because they "drink" so many of their calories and therefore don't realize how much they're consuming. 

So drink water as your main beverage, watch the caffeine (which can make you hungrier if you're not careful), and opt to avoid beverages like soda, high sugar drinks, and alcohol except for as occasional treats.

Step eight: Eat something every four hours.

Instead of your "three squares a day," you might find it beneficial to divide your calories up among several snacks and meals. This not only helps you feel full so that you avoid binging on anything close at hand, but it also keeps your metabolism stoked, too. One good way to manage this is to have three moderate meals a day and two snacks. 

Step nine: Keep your food "real."

Of course, protein shakes and bars can provide a healthy meal in a pinch if you know what you're looking for, but most of your food intake should come from solid food instead of shakes or bars. Solid food has fiber and bulk that helps you feel full longer, and it also provides you the "mouth" satisfaction you need if you're somebody who needs to truly "eat" your food to be satisfied.

Step 10: Make fast food and high-fat foods occasional treats ONLY.

Yes, I know, that daily McDonald's stop has become a habit, but make it an occasional treat you give yourself once a month instead. Focus instead on creating your own healthy "fast" food meals of whole grains, fruits, vegetables, beans and legumes, lean meats, and low-fat or no fat dairy. Your body will thank you and incidentally, your pocketbook probably will, too. ]]></description>
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<title>Replace Your Cardio Exercise With Basketball</title>
<link>http://www.populate.net/Fitness/Aerobics/replace-your-cardio-exercise-with-basketball.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/replace-your-cardio-exercise-with-basketball.html</guid>
<pubDate>Sun, 28 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Cardiovascular exercise is a necessity in order to obtain bodybuilding success, as well as general health and mental clarity. For most people, it is the most despised and least successful part of the bodybuilding routine. This is due to the tedious and never ending nature of sitting on a machine for hours and hours without the somewhat immediate results. But most people don't know that cardio doesn't have to be as tedious and uneventful as it is, and also that it can be done outdoors. Perhaps these people should get off of the exercise bike and go outside to lose weight while playing basketball!

Basketball is liked amongst all age brackets. It can be played with one player, two players, or even ten players with two separate teams. You can determine both the pace and the intensity of the game. And with a little planning, basketball can be used to supplement and improve your cardiovascular exercise. 

Be Healthy
Basketball is an excellent work out for the cardiovascular system. If you are playing by yourself, you can shoot some baskets, try to get rebounds, or just run with the ball up and down the court practicing lay-ups. Any of these activities will definitely keep your heart rate going and cause it to improve. Being exposed to the sun will help your skin develop a tan as well as absorb Vitamin D. Your mind will feel better from the break from the boringness of the exercise bike. The competitive spirit inside you will feel great from the accomplishment that comes when you make a tricky shot or get a tough rebound. And let's not forget that all of this also increases your metabolism, which means that you're going to lose body fat, and oxygen will be better carried to your heart, brain, and other systems, which is the ultimate goal of cardio for health.  

Be Careful 
The time spent on the court having achieved an accelerated heart rate needs to be the same amount of time usually spent on the stationary bike. Basketball can be a great tool for fitness, but a few minutes of arbitrarily shooting hoops isn't going to benefit your health. While playing, the time needs to be spent running, jumping, shooting, and rebounding for an amount of time between a half an hour and an hour in order to get the cardiovascular benefits involved in bodybuilding. So if you enjoy doing it so much that you're playing for three hours a day and overdoing it, a noticeable hunk of muscle mass is going to get burned off. So remember that all good things are to be consumed in moderation. Basketball is considered a high impact sport, so also be careful making the change from low impact exercises such as elliptical machines. It can also be tough on the knee joints due to all of the fast changes in direction.  

So if you love to be healthy and in shape but are tired of the usual bore of the average gym, replace your cardio with basketball and see what can happen! ]]></description>
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<title>Popular and Handy Aerobics Machines</title>
<link>http://www.populate.net/Fitness/Aerobics/popular-and-handy-aerobics-machines.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/popular-and-handy-aerobics-machines.html</guid>
<pubDate>Thu, 18 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ When it comes to aerobics, you might find that you get a better workout on a machine rather than actually running or jumping rope. Remember that like every part of a healthy workout routine, aerobics are exercises that have to be tailored to your body and what is best for your health and wellness. You have to work together with your doctor and your personal trainer if you have one to develop a health and fitness system that works for you, and to make sure that whatever you are doing it is the best for your body and your mind as well.

Many people engage in workouts either because they want to keep fit to enhance a better quality of life or for health reasons.  Whatever the reason, the main aim is to lose weight.  To be able to achieve any reasonable and sustainable degree of success, you need to have the motivation to lose weight, which for some people is to have the fabulous body they have always craved for. For an effective weight control plan, a combination of well-planned weight loss diet and workout plan is essential. 

For people who workout for health reasons cardiovascular exercises are very popular and effective. Running and walking are the two most popular forms of these exercises.

Fitness machines have become very popular when it comes to home fitness exercises because sometimes they are easier to use and easier to get used to. You do not have to worry about running outside when it is cold out or finding a way to get your workout when you do not have time.If you have a machine in your home that you can use it. The point of aerobic workout is that you are getting your heart rate up and you are getting into shape. You can do this on a machine as well as running or jumping rope. 

There are several different machines that you might want to try. The two easiest and most popular would be tread mills and exercise bikes. On both of these, you can find that you can get a great work out. The point of an aerobic work out is to get your heart rate going, so if you are riding a bike or walking or running on a treadmill, you are going to be having your aerobic exercise. 

The reason that these two machines are so popular is that they are handy. Riding an exercise bike can be something that you do in your living room no matter what time of day or temperature it is when you finally get around to working. Treadmills are the same too, you can get all of the exercise that you need while you are at home. 

Having machines to use for your aerobic exercise is something that you should be able to do quite easily no matter where you decide to work out. As long as you are sure that you are still getting the same amount of exercise, you will be able to see the benefits of working on an exercise machine right away. It can be the best way that you have to get your work out completed and to get healthier! 

Keep fit and achieve a better quality of life. ]]></description>
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<title>The 5 Fastest Ways To Tone Your Stomach And Build A Defined Mid-Section In Less Than A Month</title>
<link>http://www.populate.net/Fitness/Aerobics/the-5-fastest-ways-to-tone-your-stomach-and-build-a-defined-mid-section-in-less-than-a-month.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/the-5-fastest-ways-to-tone-your-stomach-and-build-a-defined-mid-section-in-less-than-a-month.html</guid>
<pubDate>Mon, 15 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ If you want taut, toned abs, you're not alone. A lot of people do and don't know how to get them. However, it's pretty simple to do so, as long as you know what you're doing.

First, of course, the standard advice applies. Eat right and don't sit around like a couch potato. You'll need to get some exercise every day if you want those amazing abs. However, there are some specific things you can do that will help the process along in addition to a good diet.

Swim

Yep, that's right, swim. Not only does it provide excellent cardiovascular exercise, which will help you lose weight, but it helps you burn calories because of the water temperature. In general, most lap pools have water temperatures of below 90 degrees, which means that your body cranks up your metabolism to help keep you warm. And of course, the water itself is the heat conduit, so that body heat is continuously cranked out of you -- which, again, makes you crank up your metabolism even more. What does that do? Yep, it burns calories, which translates to weight loss.

Of course, it's good cardiovascular exercise too, and it's great whole body exercise that's going to get and keep you toned and lean. But the water temperature itself is going to make you burn more calories even beyond those you burn because you're moving, so go on. Swim. Try to do so for least 20 minutes a day, three times a week, and work your way up from there. You'll find as you go that swimming is pretty easy and you may even become addicted to it. Many people do an hour a day in a lap pool without even thinking about it. This may be something you can build up to as well. Your abs will thank you, too, and pretty soon you'll be showing them off to everyone who wants to look. (And Michael Phelps, watch out.)

Easy Does It on the Salt

Too much salt is bad for you because it raises your blood pressure, but guess what? It also makes you retain water. When you retain water, you become bloated, and this can hide those sexy abs you want to show off. So easy does it on the salt, and watch that excess water weight just drain away. You'll be showing off your lean new physique in no time.

Guzzle Some Green Tea

Green tea is pretty amazing stuff; it's loaded with antioxidants, which is great. However, it's also got a substance in it that is touted to burn fat. It's called ECGC, and it's one of the newest and hottest weight loss substances on the market today. But you don't have to go for any fancy pills. Instead, get some plain old green tea bags from the grocery store, fix yourself up a pot or two of tea, and chug way. (Easy does it on the sugar, though. Opt for a no calorie sweetener if you need to like stevia.)

Drinking green tea does a couple of other things for you, too. Number one, it's a mild diuretic, which can help you get rid of excess water weight (again, unveiling those sexy abs). Number two, it's got a calming amino acid in it called theanine, which is great for your mental health. So drop that soda and give green tea a try -- hot, cold or iced. You won't be sorry.

Ramp Up Your Workout

If you've been sedentary for a while, easy does it. You don't want to be having any heart attacks because you did too much too soon. Even if you don't have anything that serious happen to you, though, you also don't want to be injured. This puts you off your workout and slows down your progress. (Of course, check with your doctor to make sure your health is good enough to work out if you haven't done so for a while.)

So, take it easy on your workout if you're just starting out. However, if you've been working out for a while and are disappointed with the results, try doing some revving up, here. Work out at a fast pace and keep your heart rate at 80% of its maximum for a period of time, then drop off into your normal pace, then rev it up again to 80% of your maximum heart rate. (To find your heart rate, take the number 222, minus your age, divided by 0.80.)

Do Some Interval Cardio

This kind of harkens back to the previous point, but interval cardio has you getting your heart rate to 85% of its maximum for one minute, then reducing the intensity by 40% for one minute, then back to 85% of your heart rate maximum for one minute, then 40% for one minute, and so on. Do this for as long as you can comfortably, but work your way up to 40 minutes of this type of interval training as you go along. ]]></description>
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<title>How To Get Ripped Abs Quick - 3 Super Abdominal Exercise Tips</title>
<link>http://www.populate.net/Fitness/Aerobics/how-to-get-ripped-abs-quick-3-super-abdominal-exercise-tips.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/how-to-get-ripped-abs-quick-3-super-abdominal-exercise-tips.html</guid>
<pubDate>Thu, 28 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ So, you want to get ripped quick. With or without ab exercise equipment. Maybe summer is coming and you want to look really good in those swimming trunks or bikini. 

Bad news...you're not going to get ripped overnight. Good news...it can be done in a realistic time frame, which will of course depend on your current condition. 

Get Ripped Quick - Super Tip 1: Sorting out your diet

First of all you need to sort out your diet. Don't cut down on your calorie intake too severely as this can lead to muscle loss and also negatively affect your metabolism. 

Ideally you want to strike a good balance between your intake of fat, carbohydrates and also protein. 

The most important foods that you should cut out are refined sugars and starches. On the flip side you'd want to make sure you take in plenty of whole, natural, unprocessed foods like vegetables, organic meat, nuts, fruit and eggs. 

Super Tip 2: What are the best type of cardio exercises to do?

Forget about doing endless long cardio in your ab exercise routine. You want to switch to shorter, more intense workouts. Not only are they more effective at speeding up your metabolism, but they're also more fun, easier to fit into your busy schedule and easier to stick to. Examples include:

Rope Jumping
Short Sprints
Hill Sprints
Stair Climbing
Interval Training
Waist High Roundhouse Kicks on a Punch Bag

If you don't know, interval training is quite simply where periods of intense exercise are mixed with periods of less intense exercise, or recovery. A simple example would be doing a 70m hill sprint, then walking back down before doing another.

Interval training improves the performance of the cardiovascular system and also helps remove the risk of strain injuries that can occur during repetitive endurance exercises.

Quite simply, you burn more calories during short, high intensity exercises than with long, slow cardio exercises. If you want to get ripped quick, interval training is the way to go.

Don't over train, however. You will inhibit your body's recovery and get exactly the opposite results of what you want. An injury caused by over training can also put you out of action for a long time, and there's no need for me to explain what that means. Exercise about 3, maximum 4 times a week, and listen to your body.

Super Tip 3: What are the best abdominal exercises to do?

Focus on full body exercises instead of exercises that only isolate the abs. Most of your exercise time should be spent on these. I'm talking about pushups, pullups, squats, lunges, mountain climbers, static jumps. These are specifically exercises that don't even require any ab exercise equipment, gym equipment or weights. 

To get ripped quick you need to engage your entire body. Be sure to include some exercises that specifically target and isolate the abs in your routine, like jack knives, suspended leg lifts and reverse crunches, but don't do ONLY those. Get your whole body working and you'll burn fat much more effectively. ]]></description>
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<title>Water Aerobics Routines for All-Around Fitness</title>
<link>http://www.populate.net/Fitness/Aerobics/water-aerobics-routines-for-all-around-fitness.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/water-aerobics-routines-for-all-around-fitness.html</guid>
<pubDate>Tue, 26 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Water aerobics routines are something that can offer a complete physical workout. A complete workout consists of aerobic, resistance and stretching exercises and all these can be incorporated into a water aerobics routine. The best part about water aerobics is that water exercises will work for groups of people that cannot do other types of exercises, such as; individuals that are morbidly obese and persons that have problems with arthritis. 

The water aerobics class I attend from time to time is at a new health club and the nice thing about it is you do not have to be a member of this club to take the class. This class has a huge range of people that attend this workout session. It has almost as many men as women and most of the people are 40 or over. The younger crowd tends to opt more for high-impact aerobics and kickboxing.

We usually warm-up by walking against the current in the lazy river and then changing directions abruptly, causing us to feel like we are walking against a brick wall. If you have ever tried walking against the current when it has momentum, you will find that you do not get very far very quickly. Usually the whole class ends up laughing hysterically, but it is a great warm-up.

Next the instructor introduces that aerobic portion of the workout. This is where you increase your heart rate to target workout rate. This usually includes water walking and other exercises that will elevate your heart rate, such as; jumping jacks and kicking exercises.

Then comes resistance exercises and this is where you work specific muscle groups to build muscle strength. My instructor likes to use swimmers noodles tied in a knot to create resistance as they are dragged through the water. We also use water belts that cause resistance and added weight for strength training.

The class ends with a cool down period that involves stretching the muscles and it feels great. These classes usually have music that makes you feel motivated to move. If you have a good instructor, this can be one of the most enjoyable hours of the week. This class offers a complete workout for anyone. 

These are the types of exercise classes that are being offered at many health clubs. They offer complete workouts, making it easy for the busy person on the go to get everything they need out of one class. ]]></description>
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<title>Have Fun Sculpting Your Body While Doing Cardio</title>
<link>http://www.populate.net/Fitness/Aerobics/have-fun-sculpting-your-body-while-doing-cardio.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/have-fun-sculpting-your-body-while-doing-cardio.html</guid>
<pubDate>Tue, 05 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Are you sick and tired of always running on the treadmill?  I mean a lot of the time it honestly can just be boring.  What if you could lose weight while having fun doing your cardio workout?  I mean why not spend more time really doing the things that you like to do while getting a workout.  Well, with the right instruction and guidance, it can happen and I will tell you how!

Your Cardio workout does not always have to be running on the tread mill, so why not pick up a new activity that you enjoy.  The biggest problem that most people encounter while exercising is a loss of motivation, especially when they do not see the results they want right away.  If you choose something you will enjoy doing, and do it more consistently, you are much more likely to stick to your workout routine, burn the fat, and cardio sculpt your body.

Here are some cardio sculpting exercises that you could try to do:

1.Go Swimming.  If you enjoy the water, go for a swim two to three times a week.  Start out slow but begin increasing the intensity of your workout.

2.How about some jump rope?  You are able to do a lot of fun things with a jump rope.  Many of the worlds best athletes use a jump rope to get a great cardio workout.  There are many games that will keep you entertained while jumping.  It can also become a new challenge for those you are very competitive, for example, try to jump backwards, crossovers and all the many other jump roping jumps.

3.Enjoy Nature.  Go to the beach and go for a jog during a beautiful sun set.  Go up the canyon, in the mountains, whatever your heart desires.  The most important thing is to make it enjoyable while working out.

4.Lastly, get a workout partner and have fun while challenging one another. One of the best methods to new weight loss is interval training.  Interval training allows you to receive direct benefits of cardio sculpt.  It is high intensity cardiovascular exercises for a few minutes and then a very low intensity recovery period for one minute.  A good example would be, you could sprint for one to two minutes and then walk for thirty seconds.  You can do this with a number of different exercises.

Hopefully these suggestions allow you to enjoy your workout so much more and keep you motivated in your weight loss goals. ]]></description>
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<title>Why Cardio, Aerobics, & Spinning Suck For Fat Loss</title>
<link>http://www.populate.net/Fitness/Aerobics/why-cardio-aerobics-and-spinning-suck-for-fat-loss.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/why-cardio-aerobics-and-spinning-suck-for-fat-loss.html</guid>
<pubDate>Tue, 29 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ I'm not a huge fan of cardio, spinning, or aerobics in terms of people looking to lose body fat obviously in short time periods. I mean if somebody likes doing it; if somebody wants to be the triathlete, you know what, go ahead and do it and love what you do.  

But I'm not a big fan of it for those people I see who are running on the sidewalk and look like they despise every single minute they are doing it.  

That is probably a greater percentage of the people who do it when they are looking to lose weight. There are a lot of research studies to say that aerobics and cardio aren't the greatest way to lose weight. And I'm not a fan of having somebody do stuff they don't like to achieve a goal when there are other ways to do it.  

I'm not a big fan of certain machines in the gym for cardio. It may not be the machine itself, but it may be the excuses. Its human nature that some of these machines allow us to slide by and do stuff that we think is helping us, but subconsciously we're taking the easy way out.  

I have what I call the human nature test; because I always make fun of elliptical machines and I really think that they are not again what people make them out to be.  

Let's say you take 100 people. You go to a mega gym - you've got 100 treadmills and 100 elliptical machines - you take 100 people into that room and you say, "Okay, you have to work out for 30 minutes at a pretty good pace. You choose your machine."  

You know darn well that 70-80 of those people are going to be on the elliptical machines rather than the treadmill. To me, that says something. I just think that we're wired to take the easy way out.  

You can extend it even further and say, "Okay, you've got 100 people; you've got 100 treadmills and a track. Go do your training. You can either do the treadmill or the track." You know 80% of those people are probably going to use the treadmill. 

Humans take the easy way out when given hard choices. The other thing that I'm against in terms of cardio is - I refer to it as one of the dark sides of cardio - is that people can get injured doing a high volume of cardio work. 

Of course, to be fair, you can get injured doing a high volume of body building work. When I was young and reading the magazines, I was doing too much upper body work and had a little bit of shoulder problems; not anything I haven't been able to get over.  

So injury risk is often proportional to the volume of exercise you do. Too much volume in lifting, too much volume in cardio, or even too much volume in crunches and you're going to end up in the doctor's office or the physiotherapy office.  

Ironically, many trainers and physiotherapists are the worst offenders of over-use injuries. There is one physio that I worked in a gym where she worked, and she literally could not walk properly because she did so many spinning classes.

Spinning classes are another thing I'm not a huge fan of. On one side, there's great benefit to your fat loss program because of the group mentality because social support is huge. Working out in that group encourages you to come back. And a lot of people have fun with it. Plus, its interval training in nature. So lots of good things about spinning.

But I figure, why do something for 45 minutes when you can get the same results in 20 minutes? Also, I'm not a big fan of the high RPM spinning because I think that's where a lot of hip problems have been developed in people that I've trained personally and also in some of the classes I've watched. 

I just don't think that it's great for your hips, especially in women who have hip problems already from childbirth, to be going at 140-160 RPM or whatever they are doing and you just watch their bodies flopping around without the right torso strength and endurance and stability there, they are going to end up with problems.

One last thing I'll say on this is that an aerobic training program is probably one of the worst places to start a 300 pound person out on a fat loss program because their muscles are not prepared for this and neither are their joints. Quite frankly, I wouldn't want to run with an extra 120 pounds on my back, or even walk quickly. We need to re-examine where we start people out.

So if you are not getting the results you want but you are doing a lot of cardio, spinning, or aerobics classes, decrease the volume, try some interval training, and focus on quality workouts for fat burning. ]]></description>
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<title>Tips On Having A Great Aerobics Choreography Content</title>
<link>http://www.populate.net/Fitness/Aerobics/tips-on-having-a-great-aerobics-choreography-content.html</link>
<guid>http://www.populate.net/Fitness/Aerobics/tips-on-having-a-great-aerobics-choreography-content.html</guid>
<pubDate>Mon, 14 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Aerobics Choreography is one of the most popular aerobics exercise program. There are different maneuvers in aerobics for any person to learn them and such aerobics choreography needs different sets of maneuvers for each different exercise. One should not try and remember every maneuver but rather get familiar with the exercises. 

Many maneuvers available that people can pick different sets to suit individual needs. The aerobics choreography videos are helpful for beginners with little or no experience as well as intermediate level exerciser who have about 2 to 5 years experience, it also can be a reference material even for the advance users. The focus of aerobics choreography is to pass on intensive choreography as well as inspire the user, so that it can be quite easily used at home.

Aerobics Dance

Aerobics dancing would perfectly suit those who desire to perform on stage. Especially those people know the movie "Shall we dance". Essentially, aerobics dancing is a fitness sport comprising both health as well as figure benefits derived from jogging or combines the two. 

Choreographed for non-dancers, the aerobics dancing by Jacky acts as a purpose for all students who feel that their bodies are firming up and also helps in reinforcing the cardiovascular systems through these ways. Aerobics dancing was initially meant for women though now even men find enjoyment in performing aerobics dancing.

Most of the aerobics dancing classes are progressive by nature with new dances being added every week. This progressive alteration in aerobics dancing encourages the students who never neglect a class so that they can experience diverse dances every day. Moreover, the dances are rotated so that the material used, stays fresh always.

However, the aerobics classes help to make the body firmer and stronger, consolidates the heart as well as muscles, lowers the blood pressure, reduces additional fat, causes an appreciable lowering in stress levels and also, improves cardiovascular fitness. All of these benefits make the student more vigorous and deeply helps them to form a better self-image as well as improve self-respect.

Aerobics Music

If you ask the feeling of someone who is experiencing aerobics music, his answer would be: there is nothing as exhilarating as aerobic exercising with the tune of your favorite music. 

One has the capability to choose from top 40/dance to disco as well as Broadway hits. A quantity of these aerobics music albums feature perfect 32 count and, with the skill to flawlessly edit the music, it would in this manner allow the user to get the energy and diversity that they need by choosing selections that will go a long way in suiting the musical tastes of everyone and that includes people of all age groups.

The user is definite to enjoy the ninety minutes of animated and exciting music and will find that his or her aerobic exercise routine becomes more pleasurable. This is just one of the hundreds different available aerobics music albums. 

Some step aerobics music can provide a low-impact, high strength alternative to floor aerobic workouts. With fitness incessantly improving, thanks to constant and regular aerobic workouts, the body begins to acclimatize to the same level of intensity and this means that one has to exercise harder to achieve the targeted heart rate. Transforming the floor aerobic exercise to the step aerobic workout means getting more aerobic intensity in the same or less time.

One should note that 118 to 122 BPM is the best speed of the aerobics music. In case the music is too up-tempo it will seriously compromise the exerciser's technique and safety since it may cause them to not achieve the full range of motion that can be achieved at slower tempos. The 32 count 120 BPM music routines are most preferred for aerobics music.

Sometimes, there is nothing to beat attending a gym where aerobics music is being played and which helps to set the mood for the fitness class. It may be quite impossible to imagine a step or spinning class that without the correct music and which provides the right rhythm and pace. 

The aerobics music class would certainly turn into a toil of exertion were there not to be some resonating bass or an upbeat tempo that helps the energy levels to go up. 32 count, 120 BPM routines are the most often used aerobics music since they help to generate a mood that would help to demonstrate who is in shape and who is not. ]]></description>
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