There has been no let up in peoples’ need to look young and stay fit, just a change of emphasis away from expensive exercise machines and gym memberships.

Simplicity is becoming the new watchword amongst keep fit enthusiasts.

Proven Workouts

Home based exercise workouts combining any of jumping jacks, push-ups, sit-ups, power walking, sprints and other tried and tested exercises are proven to provide a complete upper and lower body workout improving muscle mass, strength and stamina.

Monitoring progress via simple core exercises is immediate and easy, for example performing additional push ups, running that extra mile, or improving the time taken to sprint or power walking over a distance.

More Calming Routines

Current thinking has passed over previously popular intense aerobic workouts that could often cause joint problems due to high impact to more calming routines demanding concentration of the mind as well as body.

This holistic approach allows people to improve their ability to perform everyday functions, keep their weight under control, stay fit and not risk looking like over muscled professional body builders.

That the current economic climate has also had its effect on the recent changes to the pattern of exercising is undeniable, but there has been an exception.

Exercise routines via video games are rapidly gaining in popularity with an ever increasing variety of games that can involve the whole family in competitive, enjoyable work out regimes.

Hopefully this new trend for simple home based exercise will help tackle the obesity and other fitness problems that have been growing in this couch potato computer age, particularly amongst the young., for whom exercising is so important.

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High intensity workout training is a form of strength training that uses short intense exercises that need a high degree of effort. Generally this involves anaerobic exercise as opposed to aerobic exercise.

The following cardio and strength workout is designed to take you to the limit by moving from one exercise to the next without stopping. However, they are not intended for the novice.

Objectives

• To keep your heart rate up
• To burn calories

Ease into the routine and take rests when necessary, remembering that as you get used to the exercises the necessity for breaks in between will diminish.

No equipment is necessary but an exercise ball, exercise mat and dumbbells are helpful.

Important - Warm up and loosen up with a little marching or jogging on the spot and stretching for five minutes before getting into the intense exercises.

Each exercise should last between a half to one minute and aim to complete all ten exercises within ten minutes. Repeat up to three times more if you have the will and energy but beware of overdoing the routine until you are sure you can handle it.

There are precautions that you must take before trying this series of exercises. If you have any health conditions such as illness or injury check with your doctor before starting.

For the full set of exercises click the following link :-

High Intensity Workout Exercises

Not so long ago those of us that enjoyed regular jogs and runs would grab any handy pair of trainers and, as long as they fitted comfortably, would happily set off without a further thought about the suitability of their footwear and the fact that they could cause knee and ankle problems.

For the less dedicated runners, their trainers would more often than not double up for other purposes. Maybe a game of tennis, playing football with the kids or strolling round the shops for a day of retail therapy.

It was not unusual to hear about joggers getting knee and ankle problems said to be caused by constant jarring when running on a hard surface.

This then led to a revolution in trainer design, focusing on the needs of runners and other athletes.

These advances have now resulted in a bewilderingly large choice of footwear, not only for specific sports but also for foot shape and in the case of runners, in running style and usage.

The problem that is now presented to runners is that the days of seeing a nice pair of shoes that are a comfortable fit, have some cushioning and look suitable for the job may, in fact, cause unsuspected troubles ranging from simply not getting the best benefit from your type of running to causing or aggravating injuries that may seriously curtail your running experience.

We do not wish to be alarmist and in most cases today a sensible approach to choosing running footwear is unlikely to have the ill effects of the old days when any old trainers were expected to do the job.

The difference is that way back then we were not paying £70-£120 pounds a pair, the price you must expect to pay today. So it makes sense to target the best value for your fitness and your money by going to a specialist sports shop for advice.

You will need to give them as much information as possible.

We suggest taking along your old pair of running shoes, a pair of the socks you usually run in, tell them how far and how often you run, the type of surfaces you typically run over and inform them of any past relevant injuries to your feet or lower limbs. In case they do not notice also them know if you are flatfooted, have high arches, big toes with a tendency to turn inwards etc., etc.

A good specialist sports retailer should have no difficulty in sorting out a suitable pair of running shoes to exactly fit your needs so that you will get the best results from your runs, whether it be just for exercise and enjoyment or giving you a better chance of success in competitive races.

Next it is important to remember that however comfortable, however expensive and however successful your new running shoes are they will wear out.

They will gradually stretch, the foam cushioning will lose its resilience, the soles will wear and so on.

Despite this they may still feel comfortable but damage to your feet, ankles and legs may begin to occur. As a general rule of thumb even the best and most expensive running shoes are good for about 500 miles, so if you run for only 5 miles twice a week you should be looking to replace your shoes after a year if you want to get the maximum benefit for your efforts.

Your new running shoes should neither be too short in the toes, about ½ an inch gap between the big toe and the shoe will help in preventing any bruising caused by being too tight. Any looser and there is the real possibility of blisters being caused.

Finally it is a worthwhile practice to break your new running shoes in from new. For the first six runs simply alternate the new with the old before discarding your old faithfull’s.

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We all know that running can help to keep you healthy, so for all beginners let’s make a start on our weight loss training plan with a simple running guide.

Step one is to kit yourself out with suitable running shoes, preferably  athletic trainers for the type of ground you expect to be training on, i.e. road work, running track circuits, country paths. Good sources of advice are from the local running club, a specialist sports retailer, a personal trainer if you can afford one, or a good on-line source.

If you expect to be road running, for safeties sake wear high visibility clothing just in case!

Always warm up before you start your run. Spending four or five minutes fast walking, knees raised high, interspersed with leg stretching lunges. This routine will gradually increase your heartbeat and core temperature and increase the blood flow to the muscles you will use for running.

As a beginner you should set out to gradually build up your running and not set targets that are too high. Start with a half hour session split into five minutes of brisk walking followed by two minutes of jogging. Aim for a minimum of three running sessions each week.

After 10 – 14 days lengthen the jogging sessions by a minute or two and think about beginning to gradually step up the pace. You should think in 10 – 14 day intervals between each major step towards the goal of running for the full half hour. Achieve that and you will no longer be classed as a beginner but do resist the temptation to over achieve.

After each running session it is most important to take five minutes out to cool down and allow your body rhythm to return to normal. Do this by

• quietly walking around for a few minutes and doing a few gentle stretches.

• sitting down and staying immobile after your run can result in not enough blood returning to the upper part of your body and internal organs. For example if you stand up suddenly you may experience a dizzy spell as the brain is starved of blood.

Running on your own can be lonely. If you decide on running with a companion you will be better off with somebody at least as fit, if not fitter than yourself. If you are making the effort to get into running for its fitness benefits you will not want your progress to be held up by somebody who is unable to keep up with you.

To really get into running as an enjoyable pastime and not simply to lose weight or improve fitness, join a running club. Apart from enjoying the company of  like minded people, the variety of running activities that a club organizes will enhance your enjoyment of the sport.

Beginners to running should follow these simple guidelines and those half marathons will seem like a walk in the park!

Circuit training provides one of the best exercise routines to build muscle, enhance heart fitness and burn off fat.

Those new to exercise routines would be forgiven for thinking that circuit training is about running or exercising around a track or circuit. In this case the ´circuit´ is a combination of a number of short, high intensity but different exercises performed one after the other and designed to achieve a specific fitness result.

It may be weight loss, endurance, muscle building, flexibility or all round physical wellbeing.

It is recommended that newcomers to circuit training should join a class supervised by an experienced instructor who will be able to assess the type and frequency of the short sharp exercise routines that will make up your circuit.

This may entail running round the gym, stopping to do ten push up then running a few more steps before ten sit ups then on to squat jumps and so on for up to ten or so different routines to complete the circuit.

The exercise routines can include all manner of exercise machines, weights, steps, anything that may be found in a well equipped gym or just simple routines without using any equipment.

For those that want to achieve a particular result, perhaps weight loss, building heart lung stamina or even for improving your judo or boxing skills, a circuit can be designed to meet those objectives without sacrificing the benefits that circuit training brings to all round body fitness.

In fact most fitness professionals recognise that a well thought out circuit training program is a great way to obtain and retain physical goals and is likely to maintain those levels better than other exercise routines and dietary regimes.

Gyms are not everybodies ¨way to go¨ so don’t be put off and think that circuit training is only practical in a gym.

All you need is a large enough space to lie flat out and stretch your arms and legs and some imagination to design your own combination of exercises. Just keep them short, with no more than 30-60 seconds between each and limit the circuit to no more than twelve, nine to ten is about right, making about ten to twelve minutes to complete.

After each circuit have a short rest and then start over maintaining the frequency and build up the number of circuits gradually as you feel the benefits. You will be pleasantly surprised at how quickly you can achieve your fitness goals if you stick to a regular circuit training routine.

The British Army has initiated a free fitness course designed to get people fit enough to join up as part time soldiers in only fourteen weeks.

Army’s fourteen week fitness course is based on using everyday objects that can be found in and around the home or office as gym equipment.

Although the idea is to encourage army recruitment, there is no reason why anybody, irrespective of age or sex, cannot take advantage of the course even if the last thing on their minds is to join the armed forces.

The BBC recently televised a short report on the army’s course that can be seen by going this website:  news.bbc.co.uk/1/hi/programmes/breakfast/6243515.stm

There is a link on the website that will take you to the UK’s Ministry of Defence website or go direct to: www.armyfit.mod.uk/ where anybody can sign up for the fitness program for free.

Designed by the army’s own highly trained PTIs around the use of desks, chairs and even handbags, the course is a great way of regaining a trim body after the excesses of the Xmas and New Year festivities.

Keep up to date with the latest miracle workout to hit the streets.

According to Tanya Becker, director of training in a New York City gym, if you go to her classes three times a week you should see a smaller waistline, shapelier thighs, better looking butt and a harder flatter tummy.

The classes are called Physique 57 and are a combination of strength training, stretches and cardio. Each set of exercises is done in intervals and this puts the body into a fat burning frame.

Upbeat music and lots of repetitions are essential.

If you don’t live in New York you can do a similar workout with Michelle Austin who is expanding her fluidity classes in gyms and spas all over  the USA. (See her interview in the video below)

Basically using a Portable Ballet Stretch Barre
and your own body weight you will be able to lose inches as well as pounds.