Exercise Mat

Reasons To Exercise

2008-08-17T21:08:00.000-07:00

Many us need to follow an exercise program, in order
to remain healthy. Below, you'll find several good
reasons why you should start exercising now.

1. Contributes to fat loss
It is well proven from scientific research all over
the world that physical exercise contributes to
weight loss. If you burn more calories than you
consume through nutrition, you'll lose weight. When
you exercise, you burn more calories than when you
don't. It's really simple - the more you exercise,
the more weight or fat you'll lose.

2. Prevent disease
The chances of developing several various diseases
has been proven to decrease when exercising. These
diseases include heart disease, cancer, diabetes,
and the stroke.

Around 4 out of 5 deaths caused by heart disease
and cancer, are linked to factors that include stress
and lack of exercise. We all know that diabetes
increases the chance for heart attacks and strokes.
What this shows, is that many of the risk factors
and diseases caused by not exercising are working
in conjunction to damage your health. To prevent
this from happening, start exercising.

3. Improving disease
Many severe and minor diseases can be improved or
even healed through regular exercise. These even
include the diseases listed above. By following
a regular plan, you can also decrease HDL
cholesterol levels, decrease triglyceride levels,
and decrease your blood pressure as well.

Exercising on a regular basis will also reduce
the risk of prostate cancer for men, breast and
uterine cancer for women, and much more. All of
this is scientifically proven, which is why you
should start exercising today.

4. Enhance your state of mind
Everyone knows from the many scientific studies
that regular exercising will lead to an increased
release of endorphins in the body. These chemicals
will fight depression and make you feel happy. The
body releases these endorphins only 12 minutes
into the workout.

There is another chemical known as serotonin that
is increased during and after a workout. The
increased levels of serotonin in the central nervous
system is associated with feelings of well being
and decreased mental depression. The chemical
can also help you sleep better at night.

5. Enhance your wellness
When you are in great shape and well fit, you'll
have more energy and you'll notice that your overall
mood is improved. You will have experienced that
you can stretch beyond your own limits and you
know that you can do more than you thought possible.

6. Persistence
Exercising regularly will give you more energy,
which can help you be more productive at home and
at work. Exercising can help give your new goals
a sense of purpose and give you something to focus
on and aim for. This can help you increase your
persistence and prevent you from going off track
while you aim for your goal.

7. Social capabilities
After a workout on a regular basis you can boost
your self esteem. This can help you look better
and you'll be more comfortable as well. Exercise
will also help you to become more active and meet
new people, which will prevent you from feeling
isolated and unsupported. Exercise will also
increase your interests in sex, and can help you
to improve your marriage or your partner
relationship.

After knowing all of these tips and reasons to
exercise, you shouldn't hesitate to get out there
and exercise. You can exercise at home or go out
there and join a gym. There are several different
ways that you can exercise, all you have to do
is select a few that you like. Take a little bit
of time out of your day and start exercising -
you'll feel better than ever before and your body
will thank you.

2008-02-29T08:07:00.001-08:00

Exercise alone is not the answer - Weight Loss

* Current recommendations call for adding 30 minutes of moderate activity at least four days a week. The majority of Americans fail to meet this goal.

* To maintain current weight while adding to caloric intake, an individual needs to exercise enough to burn about 5 1/2 calories per pound per day. For an adult weighing 170 pounds, that’s 925-950 calories, which is roughly equivalent to walking nine to 10 miles, raking for four hours, vacuuming for three hours, or practicing yoga for 3 1/2 hours.

* For each pound lost through exercise alone, a person needs to burn an additional 3,500 calories. That means a 170-pound adult would need to walk another five to 10 miles per day (or a total of 14-20 miles per day) to lose one to two pounds per week.

* Most experts agree that physical activity modestly contributes to weight loss and should be part of a comprehensive weight loss program that achieves an overall energy deficit of 500 to 1,000 calories per day. In fact, few studies have been able to demonstrate weight loss without a corresponding reduction in food intake.

* As part of a total weight-loss program, current recommendations range from adding 30 to 45 minutes of moderate activity three to five days per week, to 30 to 45 minutes every day of the week, to 60 to 80 minutes every day.

* While exercise as a sole weight-loss method is relatively ineffective, physical activity is a key predictor for keeping lost weight off. The amount of physical activity done by those who successfully are maintaining lost weight is substantial. Current findings suggest that, for a normally sedentary person, 80 minutes of moderate or 35 minutes of vigorous activity per day is needed to minimize weight gain after weight loss. Another study found that 1,500-2,000 calories per week exercise (roughly walking 15-20 miles) is associated with improved weight maintenance.

Do I Really Need to Exercise?

2007-09-13T03:07:00.000-07:00

"I am not overweight, so why should I be exercising?" If you asked yourself this question, like so many of us did at the beginning of the year, here are a few really good reasons to start exercising:

- Exercise can be a great mood enhancer, depression buster, and stress manager: do your workouts in nature, and enjoy the benefits of fresh air and sunlight.

- Sleep well after a good workout: of course, don’t exercise too late in the evening, as that can backfire on your, giving you extra energy.

- Exercise lowers the bad cholesterol, as well as your blood pressure, helping prevent heart conditions.

- Reduce back pain when you strengthen your back muscles, by improving flexibility with regular exercising.

- Systematic exercise enhances your immune system.

- Exercise also helps slow the aging process, because of increased blood flow to all the organs, as well as muscles.

Of course, exercise has a lot more benefits, and YOU can definitely benefit from regular exercising activities.

Now you may ask: but how do I exercise? I don’t like the thought of having to work out all the time. Well, you can actually enjoy your work out routine.

If you like swimming, go a couple of times a week. If you like company, invite a friend for a nice stroll in the park, and if you find yourself wanting more, go ahead and sign up for a gym, where you can use their professional equipment. You can also go bike riding a few times a month, and why not sign up for a dance class?

Of course, vary your routine, so you don’t get bored, and also for then benefit that you get from exercising different areas of your body. Also, many times you can get in a little bit of exercise without even trying. If you mow your lawn with a push mower, if you are weeding, or gardening, you are in fact exercising.

When you go shopping or are out on errands, make sure you don’t look for the closest parking spot. And if you have a two-story house, find reason to go up and down the stairs several times a day (checking on your kids, getting a load of laundry to the lower floor, taking back the folded laundry, or any other reason to move your muscles).

Remember to warm up and cool down before and after your exercising time, and make sure you don’t forget to drink plenty of water to flush out toxins.

Enjoy your new found flexibility, strength, and increased self esteem!

Exercise Equipment Floor Mats

2007-07-02T20:48:00.006-07:00

Exercise equipment mats are used for home gyms, as well as near weight training equipment and any other physical training equipment in public and commercial gyms. These mats protect the floor from scratches and scuffs, reduce noise and vibration and aid shock absorption. Made of durable vinyl, these mats put a layer of protection between your workout equipment and your floors. The vinyl construction provides superior protection beneath treadmills, bikes, weight benches, steppers and more.

Based on the application, these mats come in various sizes for most of the exercising equipment like steppers, treadmills, exercising bikes, rowers and the like. This mat is constructed of solid, high-density PVC and can withstand the impact force of someone dropping a dumbbell or gym attachment on it. This saves the floor from serious damage. Exercise equipment floor mats are designed so they do not stain surfaces the way that rubber-based mat products can.

These mats are sturdy enough to withstand the weight of heavy exercising equipment. They are made in various colors to suit the décor requirements of gym and fitness clinics' interiors. Exercise equipment floor mats are manufactured in varying grades of sturdiness to suit differing needs. Where a moderate strength mat will suffice, there is no need to spend for a very sturdy one.

Easy maintenance is necessary for exercise equipment floor mats. Mats are exposed to a lot of foot traffic and liquid spills from users. They need to be cleaned regularly for maintaining standards of hygiene. Vacuuming for removal of dry dust and sponging or mopping for removal of stains is the recommended procedure for cleaning these mats.

A variant of exercise equipment floor mats is also available for use by people who do floor exercises. Such mats are popular with those who follow exercise regimens that include yoga, aerobics, calisthenics and the like. These mats are made of sturdy yet absorbent material.

Author : Alison Cole

The Top 5 Pilates Exercises to Get You Started!

2007-07-02T20:48:00.005-07:00

Breathing:

Although simple - If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts - in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don't go overboard to the point that you feel light headed and fall over.

Toe Lifts:

This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.

This is a very simple exercise designed to improve circulation and enhance your awareness of balance.

Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.

Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.

** Remember - Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **

You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.

Finger Flicks:

This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It's also a good forearm workout and is excellent for relieving aching elbows.

Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.

1. Down and in front. Hands facing inwards.

2. Raised to shoulder height and in front. Hands facing inward

3. Stretched straight up. Hands facing inward.

4. Stretched out to the sides. Hands facing upwards.

5. Lowered to 45 degrees. Hands facing down.

6. Lowered to sides. Hands facing inward.

The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.

** Remember - Keep your wrists still and your arms straight **

The Hundred:

This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.

This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.

1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.

2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.

3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.

4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.

5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.

6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.

7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.

Roll-up to Diamond:

This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.

1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.

2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.

3. Keep peeling and extend your legs forward while keeping your toes pointed.

4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.

5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.

6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.

** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Don't straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **

Author : Anita Wisp

What You Need and What You Get from a Pilates Mat Exercise

2007-07-02T20:48:00.004-07:00

You’ve probably heard of Pilates mat exercises, and have probably heard that it works great, or you probably heard that it sucks because it’s so hard. Pilates mat exercises, are the bare basics of the Pilates exercise invented by Joseph Pilates in the Early 1910. First of all, your idea of Pilates must have included something with machines that have springs and bands, but Pilates can also be done without machines, just a simple mat, and this is called Pilates mat work, or simple Pilates mat.

Pilates Mat exercises have been considered very beneficial, especially for those who want stronger abdominal muscles and a stronger core. By core I mean the abs and the lower back. Pilates, as Joseph Pilates made it to be, is a low intensity groups of exercises that supposed to strengthen your muscles. Usually, exercises are done with Pilates machines, but Pilates Mat exercises however, have more challenging exercises simply because your body doesn’t have to rely on the support of the machine to do the work, making it shoulder the work that you are making it do. These results in a variety of developments, more so, on the abs than any part of the body, and we all know that that piece of fat under the navel is really hard to get to.

The other benefit of a Pilates mat exercise is its sheer lack of exercise equipment. Unlike other Pilates exercises, this only requires you, as the name says, a Pilates mat. And you’re ready to go, of course every Pilates exercise requires you some sort of instructor, either a real one, or a video, to tell you what to do, or if what you’re doing is correct, which brings us to the question of do I really need an instructor? And the answer is yes, every exercise needs an instructor, even something you might think as simple as a Pilates mat exercise won’t look very simple once you’re in a hospital bed. Pilates mat exercises can be very advanced body work, and doing it wrongly can as with every type of work out, give you injuries. A Pilates mat instructor has to be certified by a qualified school make sure that your instructor has real qualifications before you take Pilates mat classes.

So when we touch the issue of a Pilates mat instructor, we ask what would be best. A DVD or a real one? Essentially, most Pilates experts recommend a real instructor, an instructor can point out what your doing wrong, can position you correctly if you don’t have the right posture, and can personalize the exercise you’re doing specifically for your body’s needs. However, there are lots of Pilates mat exercise videos out there that have been getting good reviews recently. Some people might have gone on to saying that it’s as good as the real instructor, well to each his own, but my suggestion is, if you can afford a real instructor, then get one. That’s the problem with real instructors though, the price, you’ll have to pay for classes monthly for that, but with a DVD, you’ll only have to buy it once and then you can use it for years to come. What’s also good with a Pilates mat exercise DVD is its convenience, you won’t have to travel to the gym or to class you can just spread your mat on the floor, turn on the DVD and the you’re good to go.

Author : Michael Bens

Using a Pilates Ball to Improve Your Fitness

2007-07-02T20:48:00.003-07:00

Pilates is an exercise program that helps to strengthen and get a person more flexible in sophisticated but easy to do movements. Mostly Pilates exercises can be accomplished with just a mat and a determination to get fit. However Pilates allows you to do many advanced exercises that you could not otherwise do without one.

Pilates typically does not require the use of weights or sophisticated gym equipment. That is what makes it so popular with many people. You can do a Pilates routine in the comfort of your home or you can join a fitness gym to practice with an instructor. In many advanced classes or DVDs that you might use at home the use of a Pilates ball will eventually come into play.

The Pilates ball makes the exercises you perform a bit more advanced and possibly more difficult. However, that is a good thing as it will strengthen your core with more focus than if you did not have a Pilates ball.

The Pilates ball is chosen based on your height and weight. You do not want the ball to be over inflated. The fitness gyms will typically have the Pilates ball set at the correct inflation but if you are using one at home it will be easy to put too much air in it. Make sure to read the manufacturer's instruction for inflation.

The Pilates ball makes your moves more difficult and advanced. The instability of the ball during the exercise makes your core do more work than if you were not using one. Other exercises can be made easier if you are doing exercises where you place your legs on the ball for support.

For some floor exercises many find the floor too hard. The same exercise or variation can be performed on the Pilates ball which cuts down on the discomfort. It can also work out your entire body causing the least discomfort or damage to your muscles and particularly those in your back. When performing an exercise right on the Pilates ball you are likely to see a double effect of your performance as it focuses more toward your core.

The Pilates ball has interesting uses other than exercises as well. Many people use it as a stool to sit on. The instability of the ball as you sit on it forces your core muscles to work when otherwise they may not. Simply sitting in a chair relaxes your muscles and sometimes encourages people to slump. You will find that the Pilates ball will help you develop good posture.

A Pilates ball makes a wonderful exercise tool. It can enhance your exercises to strengthen your core as well as support you on to other exercises to make your movements more comfortable.

The Swiss Ball Makes Exercise Fun and Effective!

2007-07-02T20:48:00.002-07:00

If you haven't experienced a workout using a Swiss ball, another name for a fitness ball, you don't know what you're missing.

There's a reason it has become so popular and it's not just a fad. The Swiss ball has been used for many years in physical therapy. It's actually recommended by many physical therapists as a way to help you relieve back pain.

The effectiveness of the Swiss ball is due to the fact it's round. That creates in-stability which in turns causes your body's core muscles to come into play.

Listen, when you do a crunch on the floor, basically your upper abs muscles are working. When you do it on the Swiss ball, your core muscles; which consist of all the muscles in your abs area, muscles in your back, your pelvic area and hips are working to help keep you on the ball.

You just did your crunch but since more muscles were brought into play, you actually increased the value of your exercise. The result is you can actually do fewer repetitions and get more benefit.

That's just the beginning. There are so many exercises you can do on the Swiss ball that you'll never get bored.

Try some pushups, not only with your feet on the ball and your arms on the floor, but with your feet on the floor and your hands on the ball. Spreading your feet apart gives you more stability and bringing them closer together makes the exercise tougher.

Do a few pushups with your feet close together and your hands on the ball and you won't believe the effect! Your arms will scream for mercy!

You can also do some dumbbell training on the Swiss ball and, once again, since you are bringing those core muscles into play, you get a good body core workout as well.

It takes a little while to get used to the ball. You should begin by sitting on it and just getting a feel for it. Roll it back and forth. Side to side.

It's not a bad idea to have someone with you when you first start working out on the ball to help you stay on. And definitely don't begin using weights of any size until you are comfortable and have been exercising on the ball for some time.

I urge you to try including the Swiss ball into your exercise routine. You will see and feel a difference!

What to Look for when Buying Exercise Equipment

2007-07-02T20:48:00.001-07:00

If you're thinking about buying exercise equipment, it is always best to have some basic knowledge about what to look for. People who don't do a little homework before making a purchase can find themselves regretting their decision very quickly.

The first step in looking for exercise equipment is to decide what type of training you actually want to do. Do you want to build muscle? Do you want to improve your cardiovascular health? Your purchase decision will depend on what you consider to be the most important goal in your quest for health and physical improvement.

Once you decide what your major goal is, then you can research the many options available. If building muscle is your priority, then look for products that will give your entire body a workout and not just one area. Multi-gyms with two or more pieces of exercise equipment connected together can be a good choice if they provide enough variety to exercise all the body parts. The drawback is the amount of space required to do the exercises and the storage ability if it's a stationary unit.

Dumbbells are also a great choice because there are many different exercises you can do that can work all the muscle groups. They can mimic the actual mechanics of movement in real life applications making dumbbells the superior choice when compared to the machine type of exercise equipment.

When looking for cardiovascular types of apparatus, you should consider what you would enjoy doing the most. If you enjoy cycling more than walking or running, then a stationary cycle would be a better choice over a treadmill. They all help to improve your heart health, but the emphasis should be placed on the type of equipment that you feel you will stick with. If you purchase something you don't like doing, chances are your exercise program won't last long.

The type of exercise equipment to stay away from is the fad type of unit. These are the gimmicky pieces that are here today and gone tomorrow. How can you tell which are good and which are future garage sale items? Go to any fitness center or gym and see what they have for equipment. They would not waste their money on cheaply made gimmicks, but equip themselves with tried and true pieces.

Make your purchase decision based on smart research just as fitness centers have. Stay with the type of units and apparatus that have stood the test of time and usage. This will always be your best choice.

The question of how much to spend will come up as a choice between thrift and quality. A thrifty purchase may cost you more in the end by having repair problems from cheaply made materials. Even the usage of the equipment may be a lesson in frustration because it doesn't have proper adjustments to compensate for height, comfort, or the stability of the unit.

If a quality piece of exercise equipment is your choice but the budget restricts you, then look in the newspapers in the classified section. There are people who are selling equipment all the time. Look in the sections under sports equipment or miscellaneous.

Another great place to check out is the fitness centers. Talk to the owners or managers and ask them if they are selling anything or if they know of anyone selling used equipment. Sometimes they have a bulletin board where members put up things they want to sell. You may be able to find a high-end piece at a good price.

You have made a choice to improve your health, physical conditioning and quality of life. Using the guidelines above, thoroughly conduct your research to make sure that the type of exercise equipment you purchase will be a wise choice.

Fitness Exercises that can be Performed in 10 Minutes or Less

2007-07-02T20:48:00.000-07:00

Most people understand that exercise is important for their overall health and well-being. However, many complain that they just don't have enough time in their schedule for exercise. With the fast paced lives that most of us lead, it's understandable that most of us are time starved and without the proper time for exercise.

However, exercise is essential to our health, so it is important to understand that even a brief amount of exercise performed on a regular basis can go a long way to improve your life.

10-15 minutes of exercise performed 3-4 times a week will do a lot to improve every aspect of your physical health. No special equipment or props are needed. In fact, a number of exercises can be done in the morning while you are still in your pajamas. Some routines may be so easy that you may be tempted to think that they are not doing much good as all. However, if performed properly on a consistent basis, 10 minutes of exercise can get you in shape.

Here are a few exercises that you can do in just 10 minutes to improve your total fitness health.

1 Minute Back Stretch

- Sit with your legs straight out in front of you and your back straight.
- Place your right palm flat on the floor behind you as you twist your head and shoulders so that you are looking over your right shoulder.
- Make sure that you keep both buttocks flat on the floor.
- Hold for 15 then do the other side.

Repeat twice.

1 Minute Back Scratcher

- Sit with your legs stretched out in front of you and your back straight.
- Stretch your right arm and bend it at the elbow as if you are going to scratch your back between your shoulder blades.
- Reach your left arm behind your back to touch or hold the fingers of your right hand.
- Hold this position for 30 seconds.
- Repeat on the other side.

2 Minutes of Sit Ups

- Lie flat on the floor on your back with your knees bent and your feet flat on the floor.
- Place your palms on your hips and run them up to your knees, pulling yourself up by your stomach muscles.
- Do as many of these sit ups as you can in 2 minutes.

5 Minutes of Step Ups

- Find a step of about 6-8 inches of height. Step up with your left foot.
- Raise your right foot to join it.
- Take your left foot off of the step and then your right foot to join it.

Repeat For 5 Minutes

1 Minute of Press Ups

- Lie on your stomach.
- Bend your arms at the elbows and place both hands flat on the floor with your thumbs at shoulder level.
- Keep your toes flexed and on the floor.
- Push on your palms to raise your upper body.
- Your back and shoulders should be flat and your buttocks should not be sticking up.
- Fully extend your arms but do not lock them.
- Now slowly lower your body back on to the ground and repeat as many times as your can in 1 minute.

Congratulations! You have just completed 10 minutes of exercise that did a lot to increase your cardio-fitness, helped to maintain the strength in your arms, shoulders and legs, and increased the flexibility in your joints. If you don't have a lot of time to work out, try performing these exercises for 10 minutes 3-4 times per week, and you will see and feel a great difference.