Very Easy Exercise

I am 16 years old and I want to get into shape for summer and fall sports. I have really bad stamina and I need an exercise program that can help me with both stamina and toning. Since it is swimsuit season afterall! Anwsers would be highly appreciated! thanks

The American College of Sports Medicine offers guidelines for cardiovascular, flexibility and resistance training. The guidelines are flexible enough to allow you to pick your own exercises but have enough structure to get you going when you first start out. They are pretty easy to follow and will make your workout easier and more efficient.

Beginners Guide to Exercising – http://straighthealth.com/pages/guides/begex.html
Advanced Guide to Exercising – http://straighthealth.com/pages/guides/advex.html

I’m 15, and i weigh about 15 pounds above the weight i would like to weigh. I want to lose weight safely, and i really can’t.
I have exercised and eaten healthy.
Nothing works. Pleaseplease help me!
I have tried everything. And if it helps, i am 5′ 2 1/2" and i weigh 130, which in my opinion is big for a girl my size. My target weight is between 110-115. Please help. I’m so unhappy with myself.

Hi There -

There is a community for teens on a healthy lifestyle and it has many helpful tools on there such as calorie counters, teen groups to join, exercises, workout programs, and weight loss experts. This site also has other people your age that are asking the same questions and facing the same challenges that you are experiencing.

www.sparkteens.com

Hope this helps!

w8losschick

Living a balanced life and having a balanced diet is critical to maintaining sufficient energy levels. However, every individual needs something different. Several of these needs are based on the person’s physiological characteristics. There are several different ways to find out what you should eat, and how much you should work out, as well as where the concentration should be. By understanding your physiological make-up, your nutrition needs can be more effectively met. The place to begin is your doctor’s office. You will need to have some tests to create the foundation of your diet and exercise plan.

One important measurement is your BMI – or Body Mass Index. It is a ratio derived by comparing your weight to your height. The results indicate how much of your body is comprised of fatty tissue. As may be expected, there is an optimal range for your BMI that depends on your height and weight.

Another important measurement is the RMR, or Resting Metabolic Rate. This measurement determines how many calories you burn while at rest. As with the BMI, there is an optimal level. Once you know these two numbers, you can get some good ideas about how to modify your diet and lifestyle.

Finally, you will need to know your cholesterol, fasting blood sugar, and blood pressure levels. Any one of these can limit the amount of exercise or type of exercise you can pursue, as well as the foods and diets you can try.

When it comes to calories, the three main items measured in nutrition studies are carbohydrates, proteins and fats. A complete analysis also evaluates for vitamins and minerals. All of these factors should be arranged in your diet in such a way that you get all of the recommended daily allowances of nutrients without having to resort to vitamins. Your diet plan should also take into account your level of exercise.

Other things that you should consider are dietary elements that can cause negative impacts on specific symptoms. As an example, beef is the only meat that offers every protein your body needs. At the same time, it is high in cholesterol. When you are changing your diet, therefore, it is important to keep track of your cholesterol levels, so that you can learn how your body is metabolizing certain foods.

Many times people seek diet and exercise programs because they found out their blood pressure may be too high or too low. Like high cholesterol, high blood pressure can lead to serious problems later in life. Both diet and exercise programs can serve to lower the blood pressure, as well as cholesterol levels. Some people, however, will need the help of medications or herbal supplements.

Once you have had your basic tests, and have decided on your exercise plan, you can begin to formulate your diet plan. This is not especially complicated. Basically, what you put in your body will have predictable results on how healthy you look and feel. There is a bit of effort to researching, and then measuring all of the nutritional values you will need to keep track of. In addition, you will need to do some tweaking and refining as you go along to adapt the basic diet and exercise plans to your individual body.

Knowing your unique physiological profile is an important part of developing and maintaining good diet and exercise habits. It will also help you to be able to find the right solutions to your nutrition needs. With some basic information and a sound plan, you will easily be able to control your weight, maintain your fitness goals, and have plenty of energy.

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It’s Easy To Cash In Big With The Bigorilla!

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Scott Meyers
http://www.articlesbase.com/nutrition-articles/how-to-find-a-diet-that-fits-your-nutrition-needs-146392.html

The SPRI® Yoga Ball Program combines the stretching and relaxation of yoga with the strength and balance achieved from stability ball training. Ideal for those seeking a softer exercise program, this one is designed to shape your body and effectively relieve stress.

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Have you ever wanted to have that great looking body that you can be proud of? Do you want to have big muscles or just a greatly defined body that everyone will admire? Well, you have to remember that just lifting weights in the gym is not enough for you to gain muscles.

You have to remember that there is different exercise programs suited for different people. There are specific exercises for losing weight and burning fat, and there are also exercises designed for weight gain. You will even see exercises for strength training.

If you want to gain muscle mass, then you have to do body building exercises. In body building exercises, you will have a series of exercises in a day and a different one the next day. Usually, body building exercises will have 3 exercise days. On each day, different muscle groups will be targeted. However, the abs should be exercised everyday as this is considered to be one of the most important muscle groups that you need to exercise and it is also one of the hardest.

On day one, the chest and triceps are the muscle groups that you need to exercise. For the chest exercise, you will need to do at least four to five different chest exercises that will target different parts of the chest. The same goes for the triceps. Do 10 repetitions of each exercise with 3 sets.

On day two, exercise the back and the biceps. Four exercises for the back and four for the biceps. Also, do 10 repetitions for each of the exercises for 3 sets.

On day three, exercise the leg, thigh, and butt muscles and the shoulders. Four exercise for the legs, and four for the shoulders. Also, for each exercise, do 10 repetitions with 3 sets.

On each day, you need to have four or five exercises for the abdominal muscles. Sit ups, and crunches are two of the exercises that you may want to

You have to remember that the key in gaining muscle mass is getting adequate rest and eating foods that are high in protein. When you exercise, you have to remember that you are injuring your muscles in a controlled way. When you injure your muscles, it will repair those injuries by adding more muscle tissues. And, in order for the muscles to repair itself, you need to let it rest. Eating foods that are rich in protein, such as beef and soya milk protein will be able to make the muscle repair process faster and also make it stronger.

This is why body building exercises have intervals when it comes to exercising each muscle group. It allows each of the muscle group to have enough time to repair itself.

It is also very important to remember that you should exercise every muscle group stated. Besides, you can’t expect to have a great looking biceps, triceps or chest if the back can’t support it. You also need to exercise your back in order for you to develop the chest, biceps, and triceps. Also, you have to exercise the shoulders in order for you to develop your arms. Everything is connected.

These are the things that you have to remember about body building or muscle gain. Always remember that resting is very important. Allow the muscles you exercised today to rest for two days. Get enough sleep and eat foods with high protein content and you will be able to gain muscle in no time at all.

Tim Staines
http://www.articlesbase.com/muscle-building-articles/things-you-need-to-know-to-effectively-gain-muscle-603607.html

I want a REALLY intense exercise program for dancers. Something that involves building muscle (while staying lithe and lean of course) and something that helps cardio. Some sort of vigorous exercise routine that I can start that will help me with ballet. The faster I can get results the better. I would like something that shows results in a month’s time, but any sort of intense exercise program for dancers would be good; something that helps with endurance, muscle, cardio, flexibility, and technique for ballet. I’m open to anything. Thanks!

My suggestions!
Best cardio exercises other than running: Swimming laps, Elliptical, and jump rope
Most important muscle group for dancers: the core, your abs
Also, I feel like nothing gets you in better shape for dance than dancing! I always feel more on top after a dance intensive than after a similar period of just exercising.

With that said, this is what I did at the beginning of the summer:
Stretch major muscle groups to just warm up, start from top to bottom: neck, shoulders, back, hips (hip flexors and rotators), quads, hamstrings, calves, ankles. Hold or go through each stretch for 30 seconds. So this segment takes about 8 minutes.

Then do what I call a cardio barre. You do a simple barre but instead of taking a break inbetween exercises just flow from one to the next. The key is to get a mix or cd that you can just do barre straight through.
2 demi plies (12, 34), 1 grand plie (5678), tendu (12), tendu (34), 4 degages (5678). Do that en croix from 5th position. Repeat on left. Then do 1 grand plie in 1st, 2nd, 4th, and 5th en croix. Repeat on left if you want. Next, 4 frappes, 2 degages, 2 frappes, en croix. repeat on left. Next, 4 ron de jambes a tere en dehors, brush front and ron de jambe to 2nd, hold, 6 ron de jambe to your knee, tendu, close front. 4 grand battement front. reverse whole ron de jambe exercise and then repeat whole thing on left. Next one low developpe, one medium, and two high. Do this en croix, then repeat on left. Lastly, do some port de bras. Cambre forward in 5th, then back, then releve, and go forward again, then back, then left, and right, lunge and cambre forward again, then back. From the lunge, come up to tendu derriere, and then raise your leg to arabesque, releve and balance. Repeat to left.

Then you can take a water and cool down break. You can do some barre stretches here if you want.

Next work on your abs.
There are a ton of different ab exercises. Do whichever combination you want, but make sure you work your upper abs, lower abs, and both obliques (side abs). Sometimes if I don’t have time for a full workout, I’ll jut max out (keep going till I can’t anymore), but if you have the time, it is better to do like 3 sets of 30, or however much you can handle. If you’re going to mix things up, do like 2 sets of 20 for each of your different ab exercises. If you have 5 different kinds, it’ll come out to 100 reps by the end.

Next feet and ankles with upper body:
I’d say max out on releves, then stretch your achilles, then do some ankle circles working to your full range.
Do the tricep exercise 3 sets of 10.
Do as many pushups as you can
then do another max out of releves. stretch and circle again.
Do the tricep exercise 3 sets of 10.
Do as many pushups as you can (i can only do 4, hence why I say do as many as you can)
Stretch out your chest and triceps.

Drink some more water.

This would be your Monday Wednesday Friday workout.

Then on Tuesdays and Thursdays, You could see if you can do my ab/cardio power workout. I alternate 1 minute of jump roping with 1 minute of crunches/situps and repeat, 1 minute of jumprope, 1 minute of abs, and I do this for 30 minutes. So it ends up being 15 minutes of jump roping and 15 minutes of abs.
First time I did it, I was like, this should be easy, but I couldn’t finish the 30 minutes, it gets easier with time.

Then on the weekends, don’t exercise, because your body needs a break and to recuperate so that it can be 100% for your weekday workouts.

I hope this helps!

ps, If the cardio barre doesn’t make sense because of the terminology, check out: http://abt.org/education/dictionary/index.html for definitions. Also, if you feel like you can’t remember that, just remember what you do at barre, and do a little bit of everything (plie, tendu, degage, frappe, ron de jambe, grand battement, developpe and stretch) It’s not meant to be an advanced barre, just something to keep you in shape in between classes so you can stay on top!

Loosing those flab abs

I don’t think exercise can help you? even abs exercise has nothing to do with that, because thats fat already unless you undergo surgery. Abs exercise can turn your abs fats in to muscles and it will be hard for you to move quick. My advice for you is to balance the shape of your body, to make the flab abs not so visible , why not gain more pounds to even the abs to other parts of your body? especially if you will look better by gaining weight.. For me almost all people look better when they’re a little chubby than a thin one. That’s what i can advice you. My mum went to a gym she’s thin but has flob ab, but exercise didnt work. Instead she tried to gain more weight to have a nice figure but at the same time she’s still exercise to maintain her good health. Also after meal dont drink cold water/juice right after you eat, that makes your abs bigger, just drink a lukewarm water. And dont sit right after your meal, just stand for an hour i think. Hope it helps! Good Luck!

I recently saw my nuerologist and he suggested to help my back pain I try to get myself into pilates or yoga to help strengthen and improve the health of my back. It sounds like a good idea but I totally suck at following exercise programs. Anyone have any good ideas of programs that are quick but very helpful…things I won’t "get bored of"?
By the way my pain is across my mid back any ideas on things to do to try to relieve the pain would be greatly appreciated.

Thanks!
Physical Theraphy is a great idea but as I discussed with my Dr. even with my insurance it would be way to costly for me as a single mom.

I think you should go through several weeks of physical therapy first…that way you are doing things correctly under the supervision of the PT to make sure you do not make things worse with improper form. Ask your doc about physical therapy.

There’s no real secret to losing weight other than eat less and exercise more. I can almost hear a lot of your say; “But I have no time to exercise!” This isn’t entirely accurate because there are lots of exercising opportunities if you only think outside the box.

Consider these few ideas.

1. Park your car the farthest away from the store or mall. A few extra steps will go a long way to adding some great exercise to your daily life. It never ceases to amaze me when people will continue to circle a parking lot looking for a close parking space so they can go into an exercise club. We all need to be aware of exercising opportunities that will get us away from sitting behind a desk in front of a computer and out and about.

2. Take the stairs. Look for opportunities to use stairways, instead of elevators and escalators. Stairs are a good cardiovascular workout can be found in any building higher than one floor. If you work in a multi-story building and cannot climb all the stairs to your office, start with one or two flights and work up from there. The key point is to start today that exercise to your life

3. Do your own vacuuming and housecleaning. If you’re like most of us and have children, you’ve no doubt outsourced some of the more mundane housecleaning chores like vacuuming. Consider taking that job back, as part of your exercise routine. Think about it, moving an object back and forth across the carpet offers a good exercise for your upper body. Simply vacuum one room using your right hand then switch to the left in the next room. Add to this that you’ll no doubt be bending to pick up stuff left by the kids, and you have a good opportunity for exercise.

4. Gardening is another exercise that shouldn’t be ignored. Mowing the lawn, like vacuuming inside the home, can give a great mini workout.

Adding little things like these exercise opportunities to your life can help increase your metabolism and generally make you feel better. No matter what the weight loss program were diet plan you prefer, all require exercise for success. Every extra activity that you add to your daily routine will help burn calories. Burned calories translate into more weight lost over the same period of time.

The adage to simply eat less and exercise more is the basis for all weight loss plans and programs. Although many products have been designed that promise fast and easy weight loss, they only work to help support the eat less and exercise more mantra.

Don’t make the mistake of wanting to lose weight without the commitment to make the changes necessary in your lifestyle. 95% of the people who are successful with their weight loss program that do not work on the lifestyle changes will end up gaining all their weight back.

If this is you, don’t become discouraged or disillusioned. Maintaining a healthy weight is a lifelong commitment that many of us work at daily. If you cheat on your diet or your weight loss isn’t what you expected for the week, or you just took that close in parking space, don’t beat yourself up about it. Successful dieting is long term in one day does not a failure make

Abigail Franks
http://www.articlesbase.com/health-articles/start-losing-weight-today-89852.html

I am here to encourage you to start exercising to lower your body fat levels. When approaching your goals for a better you, every game plan needs to start with determining where you are, and where you want to end up.

The diet plan you choose should be one that you can stick to for the rest of your life, and it should be healthy for your body. If like to eat rice, pasta or bread than trying a diet that limits or removes carbohydrates will not be practical for you. By eating chicken, meats or high protein meals a low carb diet might be right for you.

A balanced diet replaces all the fuel used in the workouts. The best way is to get daily exercise and eat a balanced diet. When dieting it is obvious to eat foods that do not have a lot of fat or calories, try not to eat foods in excess. The secret to burning body fat to get to your ideal weight is you must eat and exercise right or it simply won’t happen.

Gaining weight or having body fat that is high is brought on by the following feelings, laziness, pride and denial. Any weight loss program is often accompanied by diet and exercise.

To loose weight there are no secrets, no magical pills, no magical weight loss programs it is purely done by eating right and exercising. The exercise the experts are keeping a Secret. Let’s look at one way of curbing both reasons for not following through on an exercise program and how to keep your body fat levels low.

Cardiovascular training is when you exercise your heart at a certain level of effort. Try to change your exercise routing every 10-12 weeks, the reason for this is because your body adapts to the same routine. When we talk about exercise to loose weight most people think of running, aerobics and sometimes kickboxing, usually it is an exercise that will get you heart rate up for about 35-45 minutes. It’s true, that one hour of aerobic exercise probably burns more calories than one hour of weight training. To loose weight and build a healthy routine you need to start and maintain an exercise program, having the discipline to do this everyday is the magic that everyone is talking about, once you get into a habit it will jump start you and make it easier to loose weight and reach your goal.

As we go through our daily lives you find yourself gaining weight, this is mostly caused by influences from advertising and labels on food misleading you that these types of food are fat free or low in fat. Many times these foods are the same or worse.

Many people are pushing the hoodia patch, they report it will suppress your appetite and that it works better and faster than taking the hoodia pills, or liquid. Hoodia has been become very popular and many media sources are publicizing it on networks like BBC, Today Show, Good Morning America and many others.

What is comes down to it, if you want to loose weight and feel better, eat better and exercise, it is really will power. If you really want it to happen you will find a way.

David Fishman
http://www.articlesbase.com/fitness-articles/loose-weight-and-feel-better-about-yourself-128694.html