Other than with a significant other, very few relationships involve being tested, pushed to the limit and challenged to within an inch of your life while wearing skimpy sweats. No, we're not talking about a fight followed by makeup sex, we mean your relationship with a personal trainer.
Think of a potential trainer as someone you'd bring home to meet Mom; your relationship with a personal trainer should be friendly, but professional, and when choosing a personal trainer avoid anyone who intimidates you or doesn't challenge you enough. Other things to avoid include getting too close with your trainer, or turning him or her into your shrink. Your trainer is there to improve your body, not be your therapist.
Personality plays a role. You will have regular "dates" with your trainer, so it helps if you get along. If you don't have a good rapport with your trainer, don't be afraid to "break up" and find someone else. You are spending your time and money, after all. Although trainers' techniques and philosophies differ, there are universal signs that indicate this one's a keeper.

• Listening to you. If you say an exercise doesn't feel right, a good trainer will hear you and determine why, give you an alternate exercise or help you adjust the exercise. There isn't one magic bullet exercise for any fitness goal and a good trainer will know many ways to work the same parts of the body.
• Understanding your goals. A trainer's job is to help you reach your goals -- not the trainer's goals -- and a first session should include an overall fitness evaluation to design a balanced, effective and realistic program.
• Teaching you. A good trainer will explain which exercises you are doing and why. This way you'll be able to continue your workouts, even without those one-on-one sessions. If you don't understand how a certain exercise will improve your fitness, you are less likely to do it.
• Critiquing you. A good trainer will watch and evaluate your form throughout workouts. Remember, critiques aren't personal. By maintaining the correct form you will get the maximum benefit and reduce your risk of injury.

There are many ways to find a personal trainer once you've decided to hire one. Start by asking your athletic friends about their personal trainers, or about trainer sessions at your gym. You can also check online for personal trainer listings in your area and look for feedback posted on message boards. Here's what to keep an eye out for:

• When you peruse personal trainer listings, read the credentials. An undergraduate degree in exercise science isn't necessary to be an excellent personal trainer, but a college degree in a health or fitness-related subject is a plus.
• Certification from an accredited program is key. Although a certification alone doesn't guarantee a great trainer, a reputable certification process involves several months of study and classes followed by an exam. This process is meant to protect the public by weeding out unqualified trainers.
• Some physical therapists and even registered nurses are becoming certified as trainers. Not only do they have added insight into the workings of your muscles, but you may be able to get some reimbursement from your health insurance provider if a doctor recommends sessions with a physical therapist for injury treatment or post-surgery rehab.

If you are a fitness professional, being listed on an online directory is a great way to get your name out there and make yourself known to potential clients. Be sure that your listing provides your current contact information and includes all degrees, certifications and special areas of expertise. For example, if you know how to train someone for competitive cycling or kickboxing, say so. Also, if you are a personal trainer being listed, remember: client testimonials go a long way.

New York offers some of most diverse and creative personal trainers and gyms in the country. Can't get to a gym in New York? Personal trainers will come to your home or hotel. Check out directories of New York personal trainers and gyms, and you'll find fitness professionals who can design a short-term or long-term fitness program that best suits your needs--no matter how long you're in town.
The same rules apply with New York personal trainers and gyms as anywhere else. Use common sense and good manners. You already know the subtle rules at your home gym, so keep these basics of gym etiquette in mind and you'll get along with the locals in NYC, too.
Wipe your sweat. Be sure to use a clean towel or disposable towel and cleaning spray to wipe the seats of machines and weight benches before and after you use them. No one likes to sit in someone else's sweat.
Watch the clock. Even if a time limit isn't posted, keep your workout on the bike, stair climber, or elliptical trainer to 30 minutes. You can always go back for another 30 if no one else is waiting.
Ask questions. When you're visiting a new gym, the settings on the machines may be different than what you are used to. If you aren't sure how to adjust the machine to your liking, ask for help--don't be embarrassed. It's better to get it right than to risk an injury by using the wrong setting.

If you are visiting New York for business or pleasure and you belong to a gym franchise, you may be able to use a local branch of your gym during your stay. To be sure, it's best to search online to find out whether there is a local franchise of your home gym. If there is, be sure to have a membership card or number on hand to squeeze in your usual workout while you're away from home.
New York gyms offer some of the most diverse and creative workout programs in the United States. You can find New York gyms to satisfy any workout needs. As you search through a directory of New York gyms, keep these categories in mind:
Athletic clubs or sports clubs: If you want a pool, squash court or basketball court, seek out these large facilities with a wide array of programs and equipment, even indoor climbing walls.
Gym or health club: Most facilities listed as gyms or health clubs offer strength training equipment, cardio machines and free weights. Most offer classes that may include aerobics, yoga, Pilates, cardio dance or kickboxing.
Yoga studios: A yoga studio focuses on, you guessed it, yoga, but the types of classes vary (studios usually offer beginner, intermediate and all levels classes). So check the studio's website or call if you want a specific type, such as Bikram, Hatha or power yoga.
Aerobics studio. Most aerobics studios offer classes for a range of activity levels and styles. Some classes will be cardio-heavy, while others use props such as steps, elastic bands or weighted bars to incorporate more strength and flexibility into the workout.

Gyms can be expensive and under-used memberships are rarely refundable. So it's important to decide what gym features matter to you most. Before you put down money on a pricey gym membership, keep these points in mind and you'll know how to pick a gym that suits you.
Location, location, location. Location may be the most important factor when choosing a gym. At the end of the day the best gym for you is the one that you will go to, and you are more likely to go to one that is convenient. So explore gyms near your home or workplace, rather than places that may be hard to get to in bad weather or traffic. Ideally, you'll select a gym that you can walk or bike to.
Price. You may not have the budget for the gym with the newest, up-to-the-minute equipment, but with a little ingenuity you can get just as thorough a workout with free weights and a few basic machines that you would get on a machine with a built-in TV and heart rate monitor.
Hours. Do you like to work out in the morning, the evening or both? Look for a gym with hours that fit your schedule.
Personal Trainers. Research the quality and cost of the gym's personal trainers.
Classes. If you enjoy group fitness, it is very important that your gym offer challenging classes that are led by qualified instructors. Also find out how crowded the classes tend to be. Remember, a fantastic class is of little use if you can only sometimes participate.
Staff. Do the staff members seem friendly and knowledgeable and willing to answer questions?
Bonuses. Some gyms offer one or more complimentary personal training sessions, fitness testing or even nutrition analysis when you sign up for a membership.
Extras. Do you need a shower, sauna or whirlpool? Are lockers free or do you need to rent them? What is the cell phone policy? Does the gym have child care?
The bottom line: You won't know until you ask, so don't hesitate to compare gyms and find the right fit for your fitness goals.

Like online dating for fitness fanatics, an online directory for trainers can help you find the perfect match. An online directory for trainers lets you search quickly and easily for fitness professionals in your area who can help you meet your fitness goals.
When you are seeking a trainer, use the same care that you would use in seeking a doctor, daycare provider or potential employee. Things to look for in a personal trainer include: certifications, specialties, and experience. And put some thought into your goals before checking a directory for trainers so you can search more efficiently.
Not everyone needs a personal trainer, but you might consider one if you are looking to:

1. Get out of your rut. Is your workout routine getting stale, but you're not sure how to change it up? A few sessions with a trainer will yield some different exercises to work the areas you want to focus on. Also, you may improve your overall fitness by paying attention to some areas that you have been neglecting.
2. Train for competition. Do you have a big race or other event coming up and you want to set a PR? A trainer can help you design a short-term program of conditioning and strength-building followed by a period of tapering so you are at your peak for your big event.
3. Recover from injury. It's tempting to try to return immediately to your pre-injury level of fitness. A trainer can help you design a strategic plan to build back up to your full pre-injury fitness level and keep you from doing too much too soon.

You may think that you're in good shape, but if your bodybuilding routine doesn't include core strength training, you are missing out on something that will improve your overall fitness.
The "core body" refers to the muscles of your torso that help you maintain balance and posture, whether you are running, standing or sitting. Strengthening these muscles will improve your ability to perform your specific, specialized exercises for your arms and legs.
Fitness balls will help strengthen your core muscles. They are fun to use, but that doesn't mean they don't work. If you are new to doing crunches on a fitness ball, you will be surprised at how much more your abdominals are engaged compared with standard crunches. Sitting on a fitness ball engages your abdominal and lower back muscles; they're working hard just to keep you from falling off! But you'll strengthen your core even more with some basic ball exercises.
Start by sitting on the ball and roll back so the ball is centered under your shoulder blades and your head is dropped back towards the floor behind you. Place your hands on your ears and curl up into a sit-up. Release. Start by repeating 10 times and work up to 30. If you are new to using a fitness ball, sit on the ball with your legs wide, between three and four feet. Once you've mastered that, move your feet in so they are shoulder-width apart.
Many gyms have fitness ball available, but if you have a workout space at home, consider buying your own from any sporting goods store or sports equipment web site.

You've been weight lifting for years, so you know it all, right? Maybe, but sometimes reviewing the basics helps get you back on track after an injury or if you feel like you're going through a training rut.
During your next weight lifting workout, keep these "Basic B's" in mind:

• Breathing. Believe it or not, holding your breath while lifting weights may cause your blood pressure to spike. Remember to exhale as you lift the weight, and inhale as you lower the weight and you can help your muscles work more efficiently.
• Balance. You may want to focus on building up your chest and shoulders, but you'll get the best overall results if your weight lifting routine includes all the major muscle groups. That includes the abs, quads, and hamstrings, as well as deltoids, pectoral muscles, and biceps. Don't lift the exact same weights on consecutive days. And balance also means using proper technique. If you can't maintain good form, reduce the weight. If you have been training hard, try a session using slightly less weight than usual. You will still burn calories and get a workout but you won't contribute to a potential injury.
• Budget. As in, budget enough time for your workout. If you are rushing, you are less likely to use proper form and you are more likely to get injured. And factor in time for a short warm-up or cool down (walking or biking to the gym counts!)
• Bring a Buddy. If you need a spotter, ask for one. There's no reason to risk injury, and if you don't have a training partner, ask a staff member at the gym to spot you for your toughest exercises.

Strength training is very important when you're trying to lose weight--even if you're not interested in becoming Mr. or Ms. Universe. Strength training not only tones your body, it boosts your metabolism so you will burn more calories at rest.
Here's how: When you exercise regularly, you build up the proportion of muscle in the body compared with fat. Unfortunately, lean body mass decreases with age in everyone, regardless of how fit you are. If you don't do anything to preserve your muscle, it will be replaced by fat. If that's not motivation for strength training, what is? But remember that you don't have to spend all day lifting weights. One or two sets of 10 to 12 repetitions of moderate weight will tone your muscles and improve your posture and overall physique.
As you become more experienced, or if you are strength training as part of a cross-training program to keep you fit for other sports, strive for balance between opposing muscle groups. That means you should lift similar amounts of weight for opposing muscle groups, such as the biceps and triceps, or the quads and hamstrings. Some groups may be stronger than others, and that's ok. For example, if you are a runner, the weights you are lifting with your hamstrings may feel easy. Because your hamstrings get plenty of exercise from running, it is better to lift less with them than to lift more with your quads to achieve balanced muscle strength.
Include opposing muscle groups in your strength training sessions. In half an hour, you can fit in 2-3 sets of 10-15 repetitions for a few key muscle group pairs:

• hamstrings/quadriceps
• adductor/abductor muscles (inner and outer hip)
• calf muscles
• biceps/triceps
• shoulders

You have heard of power lifting and maybe seen power lifters at your gym. But is there a place for power lifting in your fitness routine? Or are you looking to break out of a rut and try something new?
Some basic power lifting points may pique your interest:

• Power lifting is unique. The difference between power lifting and standard weight lifting is that competitive power lifting, as it is performed in the Olympics and elsewhere, involves three moves: the deadlift, the squat and the bench press. The winner is the one who lifts the most weight--it's not the size of your muscles that counts, it's the strength. The goal is to lift the greatest amount of weight for one repetition with good form. A "good" lift meets the criteria for established safe and proper technique.
• Gearing up. If you want to get into power lifting, be sure you have a good lifting belt, as well as a bench shirt, which is a customized, tightly fitted shirt that helps protect the shoulders. You should seek out a specialty retailer for this shirt and get measured so it fits you snugly. Knee and wrist wraps are also important for support when you are power lifting.
• Training right. Power lifting can be a great way to add variety to your weight lifting or bodybuilding workouts, even if you aren't entering competitions.

A sample power lifting routine involves a cycle starting with 5 sets of 10 repetitions at an intensity of about 60 percent, and then gradually reducing the repetitions while increasing the weight over 12 weeks, so you end up doing 2 repetitions at 99 percent of your maximum effort.

When considering a trainer, keep the Four E's in mind:

1. Experience. Find out how long a prospective trainer has been in business, and ask about areas of specialty. If bodybuilding is your goal, choose a trainer with experience in this area. If you are a runner or cyclist looking to improve your speed, try to find a trainer who has coached runners and cyclists.
2. Education. Your trainer should have a current certification from a reputable fitness organization.
3. Emergencies. Ask whether your trainer is up to date on his or her certification in some basic first aid and/or CPR.
4. Explanation. Be prepared to explain your goals to a prospective trainer so he or she can offer guidance and help you track your progress, and be sure that your trainer explains the benefits of your exercise plan and shows you the correct techniques.

A good personal trainer will listen and understand your goals and develop a sensible, realistic training plan. If you feel intimidated or uncomfortable with a trainer, it's not a good match. Trust your instincts and don't hesitate to switch to another trainer if you aren't satisfied. If you have prepaid for a set number of sessions, you may be able to get a partial refund. Some gyms allow you to transfer sessions from one trainer to another within the same gym. Policies vary, but you won't know unless you ask.

Some people want to build strength without bulking up. But some of us do want bigger, as well as stronger, muscles. Fortunately, there are specific programs for bodybuilding workouts and gaining mass that can help you reach your goals. If you are a bodybuilder who wants to gain mass, you are going to need a two-pronged approach: work out more and eat more. But before you guzzle down that beer and load up on greasy foods, know that quality and quality are both important.
First, the workouts. To build muscle, bodybuilding experts recommend training hard 4-5 days each week. This plan gives the body time to recover. Complete the majority of your exercises at 80 percent of your maximum effort. Save the 100 percent efforts for competitions (if you compete) and times when you feel energetic and want to test your progress. Follow an organized plan of exercises, although you can mix up the order for variety. Just be sure to include exercises for each major muscle group twice a week.
Second, the food. Bodybuilding workouts to gain mass need fuel. Get plenty of high-quality protein from red meat, poultry and fish, and from dairy products such as milk, cottage cheese and eggs. Choose pasta, potatoes and rice for most of your carbohydrates because they will provide energy for workouts, but burn off quickly and are less likely to be stored as fat. Don't gorge yourself. Increase your calorie intake by eating smaller amounts throughout the day to maintain energy and gain mass through your tough workouts.
Although they aren't essential, many bodybuilders consume dietary supplements to promote gains in muscle mass. If you want to take a supplement, do your homework and don't be mislead by products that make unrealistic claims. That said, many safe supplements exist, and some also contain nutrients such as omega 3 fatty acids that have health benefits beyond bulking up.

Anyone who has seen the movie "300" (and almost anyone who hasn't) knows about the buff physiques of the film's actors.
The actors and stuntmen in "300" made it their full-time jobs to get into fighting shape in a matter of weeks. The so-called "300 workout" refers to a finishing test including 7 exercises for a total of 300 repetitions done as quickly as possible. About half of the stuntmen in the movie took this fitness challenge after weeks of strength and interval training as well as fight training.
Their full-time training regimen may not fit into the schedule of even a dedicated fitness fanatic, but the "300 workout" includes several basic moves that anyone can incorporate into his or her routine.
Here's the 300 challenge:-25 pull-ups-50 deadlifts of 135 pounds-50 push-ups-50 box jumps with a 24-inch box-50 "floor wipers" (an exercise involving the shoulders and core muscles using 135 pounds of weight) -50 clean and press exercises using 36 pounds-25 more pull-ups
The "300 workout" is not something to do regularly, and not without a significant base in strength training.
According to an interview with Mark Twight, the fitness guru who trained the stuntmen and actors for the film, this routine is not for beginners, and was not designed as a routine fitness program. But the popularity of the film means that modified "300 workout" classes may be coming soon to a gym near you.
Even if you are an experienced exerciser, and especially if you are new to strength training, consider a few sessions with a personal trainer to hone your techniques before you attempt a 300-inspired workout.

The back and the butt are target areas for many fitness fanatics, and famous individuals face the same challenges as the rest of us. In fact, celebrity workouts often focus on these problem areas. Celebrity trainers (whose clients have included Reese Witherspoon and Heidi Klum) have some tips for toning these trouble spots:
For glutes:

• Stability ball scissors: Lie across a stability ball with your hips resting on the ball and your hands and feet on the floor. Walk your legs out behind you to a V position. Lift your feet about a foot off the floor and squeeze them together, supporting yourself on the ball and with your hands on the floor. Lower your feet back to the floor and return to the V shape. Repeat 15-20 times.
• Sidekicks: Stand with your feet slightly wider than your hips and your knees slightly bent. Kick your right leg out to the side and slightly behind you. Lower down and repeat 15-20 times, then repeat on the opposite side. To make this tougher, use ankle weights or a pulley machine.

For the back:

• Lateral pull-downs. You need a lat machine for this, but an important point is to think about trying to touch your shoulder blades together behind your back as you pull down. If this seems too difficult, reduce the weight and focus on form.

An important tip to keep in mind when doing glute and low back exercises: Concentrate on tucking your tailbone in and pulling your belly button towards your spine. These micro-movements will help reduce the strain on your lower back.

Actor Brad Pitt is among the buffest guys in Hollywood, but he earns that reputation with tough workouts for film roles in movies such as Fight Club and Troy, in which his muscular appearance is essential to the character.
According to the website bradpittworkout.com, Pitt spent about a year training for his lead role as the Greek hero Achilles in the film Troy. His regimen included workouts for chest, back, forearms, triceps, shoulders and legs that--for the most part-- involved 6 sets of 6-10 reps.
Some highlights from those workouts to inspire you:
-Chest: 5 sets of 6-10 reps on the bench press, 6 sets of 6-10 reps on the incline press, and 6 sets of 6-10 reps of cable crossovers.
-Back: 6 sets of 6-10 reps of seated pulley rows, 6 sets of 15 reps of straight leg deadlifts, 5 sets of 6-10 reps of T-bar rows
-Legs: 6 sets of 8-12 reps of squats, 6 sets of 8-12 reps of leg presses, 6 sets of 12-15 reps of leg extensions
-Biceps: 6 sets of 10-12 reps of barbell curls, 6 sets of 10-12 reps of seated dumbbell curls, 6 sets of 6-10 reps of dumbbell concentration curls.
Remember that Pitt and other celebrities have personal trainers to guide their workouts; to make sure they are using the correct form and weight for their current fitness level. If you usually do 3 sets in the weight room, don't jump right to 6 to be like Brad. Start with 4, and then work your way up.

There is a link between exercise and beauty; looking better is a major motivation for working out. But many of us, even the fittest athletes, are prone to dissatisfaction with our bodies because we don't look like the buff celebrities and professional athletes that we see every day on television and online.
Athletes in particular need to be aware of body image dissatisfaction because desperation and frustration with self image can promote eating disorders, especially in sports such as dancing, running or wrestling, where there is pressure to maintain a particular weight.
It's not easy to make peace with your body image, but here are some tips to help:
Think positive: Every day that you can enjoy exercise is a good day. Trying to starve yourself thinner can leave you more vulnerable to sickness and injury. And focus on the good things that your body can do--run, bike, swim, lift--and how good those things make you feel.
Don't compare: When you are working out, focus on yourself, your goals and your improvements. So there's someone on the next yoga mat who can put her feet behind her head. Well, maybe you would run her into the ground in a 10K race.
Accept your history. Maybe you had eating disorders in the past, had knee surgery or had children, and working your way back to a higher level of fitness. Don't obsess over the fact that you won't regain the identical shape you may have had as an award-winning college athlete. That doesn't mean you can't be strong, sexy, fit and healthy.
Congratulate yourself. Many (too many) people don't exercise at all, and the fact that you are committed to a regular workout plan to stay fit and healthy is a fact worth celebrating.

You may have been a fan of Jennifer Garner's fit physique from her days on the TV show, Alias. Through multiple movie roles and even pregnancy, Garner has followed a smart and consistent workout plan to stay in top shape.
In an interview in Star magazine, Garner said she has worked back up to cardio and strength training 4-5 days a week. She credits her personal trainer with helping her plan a workout regimen. In addition, Garner said that she strives for moderate-sized meals that are generally high in protein and low in carbohydrates, along with plenty of water.
Jennifer Aniston's favorite workouts include cardio, too. According to an interview in Self magazine, Aniston favors interval workouts on an elliptical trainer, alternating 1 minute of high intensity work with 2 minutes at a moderate pace for a total of 22 minutes. One of Aniston's favorite workout routines combines holding a yoga pose for 30 to 60 seconds and following each pose with 2 sets of 8-10 reps of calisthenics.
Cardio should be part of your overall workout plan, but how hard do you need to work? If you're not into using a heart rate monitor, use the talk test. If you can carry on a conversation without getting totally winded, you're fine for most maintenance cardio workouts. Obviously, you want to do your interval workouts with more intensity (about 80% of your maximum). And make sure you alternate hard workout days with easier days to avoid burnout.

You can follow a celebrity workout, but that doesn't guarantee that you will end up with Jennifer Lopez's physique. Any regular workout will make you fitter, healthier and happier, but remember that genetics also play a role in your body shape.
Health professionals have classified body types (for both men and women) into three general categories:

1. Endomorph: The endomorph shape tends to be rounded, and often goes along with small wrists and ankles and small facial features.
2. Ectomorph: The ectomorph shape features long legs and arms, narrow fingers and toes, and a delicate bone structure.
3. Mesomorph: A mesomorph type tends to have a naturally muscular chest and broad hands, with heavy bone and muscle development.

Similarly, body shapes fall into one of these four subcategories:

• Pear: Someone with this shape usually has narrow shoulders, a small chest, and average waist, and he or she tends to accumulate fat in the hips and thighs.
• Apple: Someone with this shape has a rounded tummy and thin arms and legs and tends to accumulate fat around the waist.
• Hourglass: Someone with this type tends to have a broad chest and hips and a small waist, and tends to accumulate fat in both the chest and hips.
• Inverted triangle or star: Someone with this shape has broad hips and chest but a small waist, and most of their body fat accumulates in the chest and hips.

Of course, not everyone falls neatly into one of these categories and most of us are made up of elements of more than one. Any of these types will become fitter with exercise. Just remember that no workout will make your short legs longer, but they will get stronger.

Working out not only makes you physically healthier and stronger, it improves your beauty and self image.
If you need another reason to stick with your workouts, remember that fitness isn't just about building muscle and losing fat. A fit lifestyle promotes better self image and boosts your confidence. Studies have shown that people who exercise regularly report feeling better about themselves compared with non-exercisers.
Make exercise a part of your life to look even sexier in your favorite clothes. Your posture will improve, and you'll not only feel more confident, but you will be stronger and better prepared to deal with the stresses of work, family and everyday life. You can't really feel good about yourself unless you feel confident about how you look, so it is important to learn to love your body for what it is.
One helpful hint: Play up your best features. Everyone has them. Maybe you have shorter or stockier legs than you'd like, but you may also have square, sexy shoulders that look great in halter tops, especially as a result of all that shoulder and triceps work you've put in at the gym. Don't like your arms, but have a small waist? Hone those oblique muscles and choose clothing that highlights your killer midsection.
But wait, there's more. Regular exercise has been shown to reduce symptoms of depression and anxiety. Completing a tough workout will pick you up when you're feeling down, but even a brisk walk does wonders for a case of the blues.

Think of your body as a "kinetic chain." The movement of your arms and legs actually begins with the spine, and that's why a strong core will help you in any sport.
If you want to take your sports performance to the next level, you'll make time for core workouts. For example, if you're a runner with strong legs, that's great. But if you ignore your core, the weak muscles in your hips and low back won't give your legs the support they need to carry you through longer or faster runs. Similarly, if you are a golfer, a stronger core body improves the stability to your arms and legs as you extend through the full range of motion in a golf swing.
The "bridge" is an easy core exercise that you can incorporate in to your pre-practice or competition warm-up.
Here's how to do it: Start by lying on your back with your knees bent and your feet flat on the floor. Don't press your back into the floor, but don't arch it. Keeping your back in this neutral position, lift your hips off the floor and engage your abdominal muscles. Lift your hips high enough to line up with your knees and shoulders, but remember to use your abs, not your glut muscles, to hold your hips high. Keep your arms alongside your torso, but avoid using your arms to raise your hips up. Take 3-4 deep breaths and release to the starting position. Be sure to keep your feet parallel to each other to avoid any strain on your knees.

A fitness ball is a useful item for core training. Most gyms have fitness balls available, or you can buy one to use at home. There are entire books dedicated to fitness ball workouts, but these three moves are some of the most effective.
Stability ball twist: Lie with your back on a fitness ball and your feet flat on the floor. Hold a small medicine ball between your hands and extend your arms up toward the ceiling. Keeping your butt on the ball, slowly rotate your torso to the right so that your arms are parallel to the floor and your knuckles are pointing towards the side wall. Hold to exhale, then slowly rotate back to the center and repeat on the other side. Start with a few repetitions to each side and work up to 3 sets of 10 repetitions.
Back extension on the ball: Start by kneeling behind the ball with your hands behind your head. Lean forward and lift your knees off the floor, curling your toes under so you are balanced on your toes with your torso resting on the ball. Raise your chest slightly, and then lower it down while keeping your spine straight from the tailbone all the way to your neck.
Crunch on the ball: Start by leaning back against the ball so it is supporting your torso, while your knees are bent and your feet are flat on the floor. Place your hands behind your head and curl upward so your shoulder blades lift off the ball, then lower your shoulders down.

Those who don't carry much fat around the middle may see the six distinct sections of the rectus abdominals, the long sheet of muscle that extends from your low belly to the area just below your sternum. All abdominal exercises work the whole muscle--you can't truly isolate "upper abs" or "lower abs." That said, some deeper muscle fibers will get more of a workout with certain types of abdominal exercises, such as those done on a stability ball.
The six sections of the rectus abdominals are not visible on most people, even those with low body fat, so it is more important to focus on strength than on whether you can see these sections. Don't get discouraged if your abs don't have that washboard appearance. Instead, remember that if you do abdominal exercises, the rewards range from better posture to a reduced risk of low back pain to stronger strength training workouts. You can strengthen your rectus abdominals using an abdominal machine if your gym has one, but some version of crunches on the floor or on a stability ball work just as well.
Other contributors to the appearance of six-pack abs are the internal and external oblique muscles that extend down the sides of the rectus abdominals. Keep in mind that simple twisting crunches, either on the floor or on a stability ball, will strengthen these muscles. There is no need to do side bends while holding weights or to do twists while holding a pole on your shoulders. Both of these moves can strain the lower back rather than strengthen it.

Core training is a fundamental part of overall fitness because a strong core provides a sturdy platform for all your sports activities, and for the activities of everyday life. Weak core muscles increase your risk of developing low back pain, poor posture and other muscle strains.
"Core stability" refers to the collaboration of the muscles in your pelvis, hips, abdomen and lower back working together to support your spine. Remember that there are many muscles in your trunk and pelvic area, and the best abdominal exercises are the ones that work multiple muscles simultaneously.
You can add core training exercises to your regular workout routines, or you can try these basic but effective exercises at home in the morning, before bed or anytime you have a few minutes to spare. But don't rush--focus on your form to get the maximum benefit.
Plank: Place your hands on the floor and extend your legs, then curl your toes under to lift your body away from the floor. Keep your hands positioned directly underneath your shoulders. Concentrate on pulling your belly in toward your spine, but keep breathing evenly. Hold this position for 20 seconds.
Crunches (or sit-ups): Crunch in whatever variation you like (with your legs up or flat on the floor). Start with 2 sets of 15 repetitions. Concentrate on engaging your abs muscles instead of straining your neck or pulling from your head and shoulders. The key is to focus on quality not quantity. Instead of 100 sloppy sit-ups, shoot for 30 in which you work through a full range of motion.

Increasing your functional fitness involves training core muscles. You may be strong and lean, but have trouble balancing on one leg. If so, start by adding some one-legged squats to your workouts a few times a week.
When you can handle a one-legged squat with ease, try this move that adds weights: place a small dumbbell on a level bench or chair. Do a one-legged squat and pick up the dumbbell as you come up. Too easy? Place the dumbbell on the floor and pick it up. This move helps train the different muscle groups to work together. Exercising with a fitness ball or wobble board also promotes functional fitness.
But it's important to remember a key difference between functional fitness exercises and standard strength training exercises: Form vs. Fatigue. When you are doing functional exercises, end your set when you can no longer maintain good form. As for standard strength training exercises, you may be working to the point of muscle fatigue.
To add functional fitness and stability exercises into your routine, ask a staff member at your gym to show you some options that are appropriate for your fitness level. Or if you work with a personal trainer and aren't already including stability exercises, talk about adding some. Of course, as when adding any new element to your workout, start easy and work up to tougher moves.

Terms like "functional training" and "functional fitness" are buzzwords for exercises that train different muscle groups to work together. The goal of functional training is to train your body to better carry out the activities of everyday life. By contrast, standard weight training focuses on strengthening specific muscle groups using targeted moves with free weights or machines.
It is worth incorporating some aspects of functional training into your overall fitness routine. Remember, just because you are toned and taut doesn't mean that you can't hurt your back while hauling a heavy suitcase. Functional exercise has a neurological component that weight training on a machine lacks because the machine is supporting your body. That's fine when you are working on a specific area, but don't forget about functional fitness, because it can improve your coordination, thereby reducing your risk of injury.
One example of a functional training exercise is a bent-over row (instead of using a seated row machine). Here's how to do it: Lean over a bench and place your left hand and left knee on the bench for support. Hold a weight in your right hand that you might use for a biceps or triceps exercise. Let your right arm hang straight down, then lift it straight up so your elbow points towards the ceiling, with your upper arm parallel to the floor. This move works the back, shoulders and arms, and is similar to movements that most people do every day, such as lifting groceries or children out of cars.

Many of us get stuck in a work out rut and look for new ways to spice things up. Well, if that sounds like you and you've never tried it, consider spinning. Spinning is a great way to get a high-intensity cardio workout during the winter or when you can't exercise outdoors. Spinning, also called "studio cycling" at some gyms, is a group fitness class that uses stationary bikes. The instructor talks the class through a workout, encouraging everyone to pedal harder and ramp up the intensity at different points to simulate riding up a steep hill, for example. At some points in the class you may be standing up on the pedals with the tension cranked up high, while at others the tension will be low and you'll pedal as fast as you can for a sprint.
The benefits of spinning are easy to notice; in addition to burning a lot of calories you'll be strengthening your calves and thighs. Most classes last at least 40 minutes and require you to have some stamina, which makes spinning ideal for advanced exercisers.
You don't need any special equipment for spinning, just comfortable workout clothes. However, you should bring a sweatband or small towel, because you will be working hard. Some people prefer padded cycling shorts for spinning, although they aren't essential. But if you are going to be a regular at spinning classes, get a pair of stiff-soled cycling shoes. Most running and other athletic shoes are too soft for intense cycling and your feet may start to go numb by the end of the class.
Also, if you are new to spinning, be sure to ask the instructor to help you adjust the heights of the seat and handlebars before the class. Maintaining proper form makes the class more fun and protects you from injury.

Would you like to reap the benefits of working out with a personal trainer without the strain on your budget? Consider sharing training sessions with a friend. You won't get quite as much individual attention, but if you are an experienced exerciser who just wants to reassess and revise your workout regimen, splitting training sessions with someone else can be a good investment.
The trainer may charge slightly more for two people, but you will probably pay less than you would for one-on-one sessions. For best results, pick a friend whose level of fitness is about the same as yours and who has similar goals, so the trainer can easily meet both your needs at once.
Another benefit to an exercise partner at the gym is that you have someone to spot you if you are engaged in a serious weight lifting or bodybuilding program. This saves you the time of having to track down a staff member at the gym to spot you on the bench press.
That's not all; there are benefits of an activity partner when exercising outdoors. If you are training for an event, such as a triathlon, or even a 10-K, that requires a time commitment, it can be easier to stick to a schedule if you plan to work out with a friend. And it doesn't have to be every day. Even meeting once a week for a long run with a training partner makes the 15 miles go by faster. After all, what better way to spend your time than with a friend, catching up, letting off steam and getting fitter all at once?

If you want a unique fitness challenge that will get you in even greater shape, consider boot camp workouts. Boot camp classes are modeled on the basic training programs used by the military, with push-ups, sit-ups, running, jumping and climbing. Sometimes these classes are held outdoors, but a number of gyms offer indoor boot camp workouts, which can be more convenient.
Similarly, there are boot camp classes that mimic fire fighters' training; you may yourself find lifting and dragging weighted bags to simulate hauling heavy hoses or rescuing people from burning buildings. There are yoga boot camps and ballet boot camps, too, that combine yoga or ballet moves with more aerobic activity and extra abdominal work. Some boot camp workouts focus very specifically on a technique, such as the subset of yoga poses that involve arm balance.
Boot camp workouts are not for beginners--these are tough classes, and even experienced exercisers are likely to feel soreness in muscles they didn't even know they had. That said, these group workouts will get you in great shape thanks to major calorie burning.

The booming online fitness community adds a new dimension to the concept of "group fitness." Thanks to FitFiend.com, you can seek and find information with a focus on a particular fitness topic such as running, triathlons and weight lifting, or general fitness advice about the value of stretching or how to improve your technique.
What else can you find on online fitness communities? Calorie counters, heart rate/exertion tracking tools, training schedules and descriptions of specific exercises to target trouble spots. In addition, you're able to post questions and get useful, straight-talking advice from fellow fitness fanatics. Take advantage of the expertise and experience of FitFiend.com members to help you choose workout apparel, equipment such as bikes and shoes, accessories such as watches, sunglasses or heart rate monitors, and other gear.
Online fitness communities like FitFiend.com make it easy to meet up with people in your area for a group workout or to train for an upcoming event. Of course, the same common sense applies when seeking fitness information online as anywhere else:
.Guard your identity. Don't give any financial information unless you are making a purchase or signing up for an event through a reputable organization that guarantees your security..Don't give strangers too much personal information. Don't give out your last name or any important or identifying characteristics. If posting queries on message boards or providing answers to others based on your own expertise, there is no need to reveal personal details that aren't related to the fitness question.

Even if you usually prefer to exercise on your own, consider a group fitness class to add variety to your workout routine. The winter (or off season) of your competitive sport is a good time to try a group exercise class, when you're not under pressure to train for a big event. Some benefits of group fitness classes include:

• Meet fellow fitness fanatics. Someone you meet in a spinning class might become your weekend cycling training partner.
• Feel the group energy. Yes, you can do a yoga practice at home with a DVD. But many people find that they are able to get more from a class by drawing on the collective energy of a group, and you may find yourself energized by being with others who are as committed to improving their fitness as you are.
• Get tips and advice. When you take a yoga class, for example, the instructor will likely walk around and adjust your form or offer props so you can get the maximum benefits from each pose. You can't replicate that experience by following a yoga video on your own at home.

No matter what group fitness class you might take, keep these points of etiquette in mind to avoid annoying your classmates:

• Be on time. Know when the class starts and be dressed and ready (not walking in the door) at that time. Most gyms have busy class schedules, with one class directly following the next, and some have a policy of not allowing people into the class if they are even 2 minutes late.
• Sign up if you need to. Some classes have limited space and require you to sign up in advance. If this is true of your class, be sure to sign up to secure your spot.

As a veteran of group fitness classes, you probably have favorite instructors. But if you have always been a solo exerciser and want to expand your fitness regimen by trying a class that is new to you, keep an eye out for these signs of savvy group fitness instructors:
They watch the class: If the instructor spends more time looking at himself or herself in the mirror than moving around the room and adjusting the participants' technique as needed, then look for another class.

• They explain the moves: An instructor who says "watch me first" is a good one, especially in a yoga class, which often involves a series of movements to enter a particular pose. In addition, good instructors will tell you where you should be feeling a stretch or a muscle working. They will use words that you can understand while also teaching you terms for the exercises that you're doing.
• They check on you: Good instructors will ask whether anyone is new or has any injuries at the beginning of a class. This is important because a good instructor can show you an alternative exercise or pose, and help you take part in the class as you recover from an injury.
• They make it fun: Instructors are people, too, each with his or her own personality. If you thrive in a more intense class, or prefer an instructor who is more supportive, it may take some trial and error to find the right fit. The class should become an enjoyable part of your overall fitness plan, not something to dread.
• And last but not least, good instructors are certified by a reputable association in the specialty, whether it is aerobics, spinning, yoga or martial arts.

A cool pair of shorts with pockets for your energy gel, a slick cycling jacket or a yoga top that really shows off your buff arms can put you in a fitness frame of mind. Sometimes all you need to boost your motivation to exercise is new gear.
This doesn't mean you should skip a workout or avoid a new class because you don't have the right clothes, but buying the latest fitness apparel almost always makes you feel more motivated to try them out.
If you are starting a new sport or activity, check out what the serious athletes are wearing and what types of accessories they have. If you become a regular, a few quality items will rev you up when it's time for your class or workout. In some cases, improper equipment can lead to discomfort at best, and injury at worst, so there's a practical aspect to having the right gear.
Of course, it's not necessary to spend a fortune on fitness clothes every other week, but one new item per season may be enough to boost your motivation. Do you balk at running outside in the winter? Spring for one quality breathable weatherproof jacket along with microfiber gloves and a hat, and you may find it easier to get out the door on chilly mornings. Do you have a hard time doing interval workouts? Consider a heart rate monitor, or at least a decent stopwatch, to encourage you to pick up the pace

Some workouts require more concentration than others. Obviously, if you are practicing yoga or martial arts, or if you are counting weightlifting sets or reps, you can't be reading or watching TV.
But for some cardio and strength workouts, listening to your favorite music while you run can keep you better motivated. Those 45 minutes may go by quicker when indulging in an intriguing book or trashy magazine on the stationary bike, or watching your favorite TV show from the elliptical trainer.
MP3 players have revolutionized portable workout entertainment; now you can design a mix of your favorite motivational music with a few clicks. Choose fast tunes for your interval workouts, and slower songs for rhythmic activities such as long, slow runs or lifting weights. But if you exercise outdoors with music, be sure to avoid tuning out so much that you are unaware of your surroundings. You still need to watch for cars, dogs, pedestrians or any other distractions.
And believe it or not, working out with a friend is entertaining, too. Carrying on a conversation about everything from world affairs to the World Series to your crazy relatives makes a 20-mile training run go by quickly. Even if you don't work out with a group, meeting a friend even once a week for a workout can make fitness more fun and help you stay motivated.

Stay motivated on a diet that is sensible-- not some extreme scheme that eliminates entire food groups or promises unrealistic results. You're not going to stay on a diet that allows you to eat nothing but grapefruit every day for a week. But whether you are following a diet to lose weight, lower your cholesterol or improve your overall health, don't underestimate the role of snacks to help you follow your plan. Try some of these healthy snacks with staying power:

• Fruits and veggies: Fruits and veggies are among the best low-calorie, fat-free snacks because they fill you up while providing many vitamins, minerals, and other nutrients. If you crave something sweet, opt for berries, apples and peaches.
• Nuts and seeds: Nuts and seeds (such as pumpkin seeds or sunflower seeds) provide energy from protein, which satisfies you for a longer period of time than carbohydrates. And nuts contain healthy monounsaturated fats. But have a handful for a snack, not a whole jar: a small handful of almonds has about 160 calories.
• Whole grains. Fiber and carbohydrates from whole-grain crackers or chips provide quick energy. They are easy to digest and they make great pre-workout snacks, especially if you are dashing from the office to an evening class.
• Dairy foods: Cheese and yogurt contain calcium and protein, which are important for anyone but especially for active exercisers. Keep a cup of yogurt or string cheese on hand for quick and easy snacks.

Boredom is the main reason why even fit people have trouble staying motivated to work out. Are you bored with your exercise routine? Don't quit. Instead, try these tricks to break out of your rut:

• Choose new moves. Changing your strength training exercises every once in a while is healthy and keeps you strong by working different muscle groups. Do you always use machines? Try some free weights. Ask a staff member at your gym to show you how to use a wobble board or kettlebells.
• Mix it up. Change your routine by doing your favorite exercises in a different order. But it's still best to do core strengthening exercises first, while you have more energy, and then move on to specific muscle groups.
• Sample a new class. Try a more advanced yoga or aerobics class, or walk or run your favorite route in the opposite direction.
• Check your technique. Many gyms offer a free consultation from a trainer to review your goals and workout routines. Even if your gym doesn't offer this, ask a staff member to watch you on some of your exercises to be sure that you are using the correct form.
• Give yourself a break. Sometimes feelings of boredom with exercise signal that you are over trained, not unmotivated. Overzealous fitness fiends can burn out. You may be training hard 7 days a week, and then suddenly find that you have no energy and your muscles feel like lead. It's important to balance hard workout days with easier days, and factor in at least one real rest day each week to avoid burnout.
• Invest in a personal trainer. Why not let someone else jumpstart your fitness routine with innovative ideas and workouts? A trainer with years of experience can be all that's keeping you from getting out of that rut and taking your physical workouts to the next level.
  

Studies have shown that writing down goals and making a plan to reach them helps keep you motivated and makes you more likely to succeed.
It's important to have both short-term and long-term goals. If your fitness goal is to run a marathon next year, that's a long time to wait. For example, a short-term goal is to get in that long run of 15 miles this weekend, or to lift weights twice this week. A long-term goal is to run a half-marathon 2 months from now and a marathon 6 months from now.
When you're setting goals, write them on a piece of paper or card that you keep at your desk or near the refrigerator or anyplace that you will see often. Write a reward next to each goal--a trip to a spa, a new workout item, an evening out, a massage--whatever you think is a special treat. World-class athletes use this strategy, not just amateurs, so give it a try and see how it boosts your motivation.
For day-to-day motivation, use a daily fitness log. You can buy specific workout logs for specific activities, or just get a basic notebook and write down what you did each day ("ran 5 miles in a.m., went to gym in p.m. for 30 min. strength training"), and a few notes about how you felt and any sore spots ("tight hamstrings") or successes ("did a headstand in yoga class"). These notes can also be a helpful resource if you get injured--you may be able to pin the source of the injury on a particular workout.

Some people are naturally motivated to work out every day on their own, but it is important to recognize that even the most devout fitness fiends go through periods when they feel bored and unmotivated. Finding motivation to be active everyday can be a challenge for everyone.
Joining a club or team is a great way to jumpstart your motivation to exercise and to learn the ropes of a new activity. For example, a local running or cycling club offers companionship if you want workout buddies, and can provide information about safe areas to run or ride. In addition, if you find workout companions who are a little stronger and faster than you are, you'll improve by keeping up with them. No matter how motivated you are, it can be tougher to push the pace or intensity when you are working out by yourself.
But even if you prefer solo workouts, you need not be completely alone. Thanks to the Internet, not only can you research local fitness groups, you can team up online with like-minded fitness fiends across the country for help and support. Online fitness communities offer training schedules for all types of sports events and athletes ranging from beginners to Olympic hopefuls.

Not only will kettlebell training make you stronger, you can also use kettlebell training for weight loss or as part of an injury recovery plan. Although kettlebells are often used for ballistic (fast motion) exercises to build power and endurance, you can do other types of exercises with kettlebells that focus on firming your torso and increasing your core stability. Try these exercises for killer abs and strong shoulders:

• Windmill: Start with a kettlebell in one hand, and clean lift and press (or snatch) the kettlebell overhead with one arm. Turn your body so your feet are at a 45 degree angle from your raised, kettlebell-holding arm. Keeping your arm extended upward, twist your torso, reaching toward your front foot with your free hand. Pause and return to your starting position.
• Side Press: Start by clean lifting a kettlebell with one arm. Push the hip on that same side outward. Turn your feet at a 45-degree angle from the arm holding the kettlebell. Slowly twist to the side and bend forward over your front foot, keeping your shoulders in line as much as possible while pressing the kettlebell. Bend to the side until the kettlebell is in a locked out position. Pause and return to the starting position.
• Bent Press: Follow the same steps as the side press, but keep your elbow bent and extend from the forearm only, rather than a complete press.

These types of core strength exercises are appealing and beneficial for men and women in any sport. But remember that although a strong core promotes a strong metabolism, which can spur weight loss, no strength training exercise can make up for an unhealthy diet.

As you begin kettlebell training, be prepared for a tough, advanced workout. Kettlebells are harder to handle than traditional dumbbells, but this makes your muscles work harder, and you'll see the difference in your results. Kettlebell training is not for beginning exercisers, but if you want to build strength and mental toughness, give kettlebells a try.
Kettlebells have been described as bowling balls with a suitcase handle, and that's an accurate description. You can order them in sizes ranging from about 8 pounds to more than 100 pounds. Although you can do any standard weightlifting exercises using kettlebells that you do using dumbbells, you'll get the most benefit if you incorporate some specifically designed kettlebell exercises into your fitness plan.
What makes kettlebells different from regular dumbbells? Ballistics. The ballistic (meaning fast motion) element of kettlebell training conditions your body to absorb shock. The ability to absorb shock is especially helpful for combat sports, but kettlebell exercises will get you in great shape no matter what. One example of a ballistic kettlebell exercise is the one-arm kettlebell snatch. Here's how to do it:

• Start with a kettlebell between your feet. Bend your knees into a squat, grab the weight, and swing it back between your knees as if you were hiking a football.
• Immediately swing the kettlebell through your knees in front of you.
• As you reach a standing position, pull the kettlebell toward you as if starting a lawn mower.
• Here's the tricky part: As the kettlebell reaches your shoulder, open your hand and flip your hand around the handle, rather than letting the kettlebell flip over your wrist.
• Push the kettlebell straight into the air to complete the move.

Kettlebells are relatively new in the world of equipment and strategies for improving sports performance, but they are effective. The term "power-endurance" refers to how well your body can create explosive movements over time. Most exercises using kettlebells are variations on Olympic lifts, but modified for lower weight and more repetitions. Still, these exercises will train the muscles to be more capable of explosive movements over extended time periods.
The combination of quick lifting and high repetitions that are the hallmarks of kettlebell exercises. "Kettlebell Clusters" are among the types of kettlebell workouts designed to boost power-endurance. Here's an example of a kettlebell cluster workout:

• 1 kettlebell snatch followed by a 20-second rest
• 1 kettlebell clean and jerk followed by a 20-second rest
• 1 kettlebell push press followed by a 20-second rest

Repeat this cluster as many times as desired, depending on your fitness level and goals.
By contrast, "Kettlebell Couplets" are workouts in which you alternate sets of one pair of exercises, one kettlebell and one other exercise. This pattern lets one set of muscles recover while the other is working. For example, alternate sets of kettlebell swings with push-ups, starting with 6 reps, then decreasing to 5, then 4, 3, 2, and 1.
Once you feel comfortable with kettlebells, you can try "Kettlebell Complexes." This type of workout combines distinct movements into a set. The goal is to complete a full complex before resting. An example of a kettlebell complex: 5 reps of kettlebell snatches, followed immediately by 3 reps, then 1 rep Proceed immediately to a 5, 3, 1 series of the kettlebell clean, and then a 5, 3, 1 series of the kettlebell swing. You can then rest and repeat the complex or complete another complex with different moves.

If you participate in martial arts, consider adding kettlebells to your workout routine. Kettlebell training for combat is gaining popularity among many fitness fanatics, and you can choose from among many exercises to enhance your training.
Fitness professional and kettlebell training expert Mike Mahler recommends two exercises in particular to do with kettlebells that directly benefit combat sports performance, one for improving your attack (your ability to get up from the floor and explode against your opponent) and one for improving defense (your ability to avoid a takedown by moving quickly from your feet to the floor).
Attack: Place two kettlebells on the floor, shoulder width apart, and assume a push-up position with your hands on the kettlebell handles. Do a push-up, then immediately hop forward while holding the kettlebells. This lands you in the starting position for the clean lift. Do the clean with both kettlebells, engaging your hip flexors. You should finish standing, with the kettlebells in line with your stomach and your elbows tucked in close to your body. Reverse the motion and repeat.
Defense: Start by clean lifting two kettlebells to your shoulders. Keeping your elbows tucked to your stomach, take the kettlebells to the floor and jump back with your feet, keeping your hands on the kettlebells. Roll over onto the tops of your feet and arch your back. Tip: This part of the move looks like the "upward facing dog" yoga pose. Jump forward to the start of a clean lift position, do the clean, and repeat.
For both exercises, Start with 3 sets of 5 reps 2-3 times per week, increasing the reps or the amount of weight as needed.

Ladies, don't be intimidated by the concept of kettlebells. A well-planned kettlebell workout can help you build strength without bulking up. As a concept, strength training with kettlebells is not really that different from strength training with dumbbells, except for the technique.
Kettlebell training for women tends to emphasize the legs rather than the arms, but for a balanced workout it is important to include some arm exercises as well. Lauren Brooks, a certified fitness instructor, recommends that women start out with an 8-kg kettlebell, but if you have a solid base of strength training, you can start with a 12-kg kettlebell.
A good introductory kettlebell exercise for women is the "swing," which is the foundation for other kettlebell lifting exercises. Mastering this move will help you build strength and maintain the correct form during other kettlebell exercises using the correct form. Here's how to do it:

• Stand in a squat position, keeping your knees in line with your ankles (don't let your knees roll inward). Keep your head up and your gaze forward. Keep your back straight and concentrate on keeping your weight on your heels, rather than tilting forward.
• Hold the kettlebell with both hands, with your arms hanging straight down between your knees.
• Using your arm and leg muscles, swing the kettlebell forward as you straighten your legs.
• As your arms reach parallel to the floor, bend your knees and swing the kettlebell back to the starting position.
• Repeat 5-10 times, and work up to multiple sets as you get stronger.

Need a change from the usual free weights or weight machines? Try some workouts and exercises using kettlebell training. If bodybuilding is your full-time job, or you have a very flexible schedule and lots of time to work out, you can follow a program of kettlebell training exercises that involves focusing on the upper body and lower body on alternate days. But if you are strapped for time (and who isn't?) and you only have two days a week for strength training, you can do a total body kettlebell workout like this one:
Double floor press: 3 sets of 5 reps, alternating with 3 sets of five reps of kettlebell pull-ups. Rest for one minute, and then move on to 3 sets of 6 reps of the double front squat, alternating with sets with 3 sets of 6 reps of the double swing. Rest for another minute. Do 2 sets of 5 reps of the double windmill exercise, alternating the left and right sides with one-minute breaks.
By contrast, if you have time to divide your kettlebell workouts into upper body and lower body focus days; a sample upper body workout could be the following: 5 sets of 5 reps of the double floor press, alternating sets with 5 sets of 5 reps of kettlebell pull-ups, with one minute of rest between sets. For the lower body, try 5 sets of 5 reps of double front lunges on each leg, alternating sets with 5 sets of 5 reps of the double snatch.

Kettlebell training can be a great way to build muscle size and strength. If you want to add kettlebells to your training program, remember that the key components of kettlebell training are balance and exercise selection.
Balance means working opposing muscle groups equally, and exercise selection means not doing too many different exercises. With kettlebells, it is best to keep it simple and focus on doing a few exercises well. But you don't have to do the same exercises as your training buddy--there are many kettlebell moves from which to choose. Just be sure to design a workout that hits all the major muscle groups.
According to Mike Mahler, a strength coach and certified kettlebell training instructor, the most effective way to get a full body workout with kettlebells is to pick one exercise in each of five categories:

1. Core body: A core body exercise using kettlebells is the Turkish get-up sit-up, in which you lie on your back with your legs extended on the floor and a kettlebell in one hand. Extend the arm holding the bell straight toward the ceiling, and then gradually sit up, tucking your tailbone to keep your lower back stable.
2. Quadriceps: To work your quads using kettlebells, try doing lunges or squats while holding a kettlebell in each hand with your arms bent in against your chest.
3. Hamstrings: Kettlebell exercises for the hamstrings include the double swing, double snatch and one-legged squat.
4. Upper body pulling: The two-arm kettlebell row is a great exercise to work on the lats and biceps.
5. Upper body pushing: A military press or floor press done with kettlebells, using each arm separately or both together works the shoulders, biceps and upper chest.

Hernias can happen to anyone, no matter how fit they are, but commonly affect more men than women. A hernia occurs when soft tissue (usually the intestine) bulges through a weak spot or tear in your lower abdomen. This bulge is especially painful when you cough or lift heavy objects.
Most hernias occur in middle-aged or older men, and they are usually caused by strenuous physical activity, especially lifting heavy objects. However, hernias can also occur as a result of the heavy coughing that accompanies heavy smoking or an extended illness.
Most people who develop a hernia can sense the bulge where the intestine is protruding. Other signs that you may have a hernia include:

• Groin pain or discomfort, especially when bending, lifting or coughing.
• A dragging sensation in the groin area.
• Swelling around the scrotum and testicles (if the intestine is protruding into the scrotum)

Hernias themselves aren't dangerous, but they are painful and should not be ignored. In fact, most doctors recommend a simple surgery to repair them. Your father might have had a more complicated surgery that involved a large cut across the abdomen, but nowadays many hernia operations are done laparoscopically. This procedure involves several small incisions rather than one big one. That means that you can go home the same day and get back to your usual activities within a few days. Unfortunately, if you have a very large hernia you may need more extensive surgery.
As with some other health conditions, prevention is the best medicine for a hernia. You can reduce your risk of developing one by maintaining a healthy weight, lifting heavy objects with care and good form (that includes lifting weights) and not smoking.

As you and your partner become ready to start a family, keep these tips in mind to make sure that you are doing your part by contributing healthy, high-quality sperm.

• Exercise regularly, but don't overdo it. Research shows that regular exercise is as good for your sexual health. But you may want to cut back on the intensity of your workouts while you are trying to conceive. Studies have shown a temporary drop in sperm quality due to changing hormone levels in men who exercise to exhaustion.
• Watch your weight. If you maintain a healthy weight you are more likely to produce plenty of high-quality sperm. Being too heavy--or too thin--can disrupt the reproductive hormones.
• Take your vitamins. Doctors recommend prenatal vitamins for women who are trying to conceive, so think of a basic multivitamin as your equivalent. Look for a multi-vitamin that includes selenium, zinc and folic acid--three nutrients that are important for sperm production and function.

If you haven't achieved a pregnancy after a year of trying, then it's time to see your doctor to pinpoint the problem. About 40 percent of infertility problems are traced to men, and this percentage goes up with age, but there is one myth about male infertility that you can rule out: Biking does NOT damage the equipment. There's no direct correlation if you take precautions. Research indicates that sitting on a bike for more than 30 minutes (especially in tight shorts) can raise the scrotal temperature, which can affect sperm count. The solution: Take breaks and choose a bike seat that's not too hard or narrow, and make sure to adjust it so there is minimal pressure on your genital area.

Are you fit but relatively new to weightlifting or have just been winging it on your own without instruction? It may be time to review the building blocks of bulking up.
To begin with, are you doing the right number of reps and sets to reach your goals? If you want to build muscles as big as your body type will permit, do less than 8 reps per set. If your goal is tone and balance rather than bulk, do 8-15 reps per set. More reps than that don't usually add any benefit, and will likely leave you sore and burned out. As for how much to heft, you should select a weight that's heavy enough so your final repetition is tough, but not so hard that you have to compromise proper technique. When you are looking to build muscle lift enough weight until you exercise "to failure," which means that your last rep is so tough that you can't do one more (at least not during that workout!).
When the maximum number of reps you want, whether it's 8 or 15, feels easy, increase the amount of weight by the smallest increment possible and start with fewer reps. When you step up to a higher weight, allow yourself some extra rest time between sets.
Here's another tip: Keep a separate strength log of how much weight you lift for each exercise, along with your current reps and sets. This saves you time of experimenting to get to the right weight each time you go to the gym.

There are many opinions on the subject of how to build muscles, and it's important to remember that no one rule or strategy works for everyone. It may take some trial and error to find the exercises that give you the results you want.
That said, if you are serious about building muscle, don't do your favorite exercises every single day. Splitting a strength training routine into two parts can better help you build muscle because it gives your muscles time to recover and rebuild after a tough workout. Make sure that each muscle group gets at least one full day of recovery between workouts. When you lift weights, you are literally shredding the muscle fibers, and your rest time is when they repair and get stronger. Insufficient rest will put you at risk for overuse injuries-- overusing a muscle can make it weaker, not stronger.
Also, if you divide your weight training workouts, you are more likely to stay motivated. Why? Because you will probably work the assigned muscles harder knowing that you will rest them the next day. Try one of these to divide your strength training sessions that are popular in many men's fitness workouts:
Push vs. Pull: On alternate days, work your pushing muscles (chest, triceps, lower body exercises) and your pulling muscles (back, biceps, shoulders, abs).
Upper Body vs. Lower Body: On alternate days, work the muscles of your upper body (back, chest, shoulders, triceps, biceps) and lower body (abs, gluteus, quads, hamstrings, calves).

A healthy man's diet should include adequate zinc. Studies have suggested that zinc's ability to promote cell repair might protect against the specific cell damage that causes prostate cancer. Need another reason to get plenty of zinc in your diet? Zinc has been linked to improved sexual function and increased sperm counts.
Fortunately, it's easy to get enough zinc in your diet. The recommended daily dose of 11 milligrams of zinc can be found in just one serving of shellfish, lean meat, pork or legumes. Oysters are particularly high in zinc; maybe that's why they're often considered an aphrodisiac. Many fortified foods, such as cereals, are good sources of zinc. Most multivitamins contain adequate zinc, and you can buy zinc-specific supplements.
If you generally eat a healthy diet, you probably get enough zinc without thinking too much about it. But two factors in particular might make you zinc-deficient:

• Going vegetarian. If you don't eat meat, you may not be getting enough zinc from non-meat sources such as green leafy veggies, whole grains and nuts. If you aren't eating enough of these foods, consider a zinc supplement.
• Drinking alcohol regularly. Studies have shown that long-term heavy drinking (defined as more than 2 drinks daily for men younger than 65 years) can impair the body's ability to absorb some vitamins and minerals, including zinc.

Reducing belly fat is one of the most important things that men can do to improve their overall health and fitness. Although women accumulate belly fat, too, it is more common among men. And research has shown that excessive abdominal fat is associated with an increased risk of health problems including diabetes, high blood pressure, sleep apnea and insulin resistance.
Even if you consider yourself fit, you may have too much belly fat if your workout routine doesn't include enough cardio.
Is your belly is too big? Use the trusty tape measure. If your waist circumference is greater than 40 inches (102 centimeters) you may be at increased risk for heart disease and other health problems. To measure accurately, wrap the tape measure around your bare abdomen, just above your hip bone, and make sure that it is level all the way around, not looped or folded over. Your wrap should be snug, but not tight. Caveat: Be sure to measure as you breathe out--this is not the time to suck in your stomach!
One factor that impact how men develop belly fat is age. Even naturally thin men are prone to putting on belly fat with age. Although genes do play a role, lifestyle plays a bigger one. If you become less active with age, you are more likely to accumulate belly fat. What to do? Stay active and remember that although sit-ups and other abdominal exercises may make your stomach look flatter, it's just the muscles holding in the belly fat. There's no such thing as "spot reducing," so you need to include cardio in your fitness plan.

Men (and women) are busy, but it's important to develop a regular workout routine that you can stick with if you want to see results. Fortunately, it's not hard to design a personalized plan. You can find plenty of ideas online, or work with a personal trainer to create a routine that works for you. No matter what workout routines and plans you follow, keep these principles in mind:
Balance hard days with easy days. Unlike strength training, you can do cardio workouts on consecutive days because cardio workouts don't shred your muscle fibers the way strength training workouts do. But to avoid burnout and possible injury from your cardio work, alternate tougher workout days with easier days. For example, if you go to a power yoga class on Wednesday, make Thursday a day for an easy run and a short strength training circuit, rather than Power Yoga Part II.
The stepwise principle. As you built up the amount of exercise you do, don't pile on tougher workouts each day; follow a stepwise progression that builds up your level of activity gradually, allows your muscles to develop and reduce your risk of an overuse injury. For example, if you are moderately active in a variety of ways, but you want to start running, start with 20 minutes of running every other day for a week. Then, the next week, run for 30 minutes one day, but then back down and run for 20 minutes the next day, then 30. As you get stronger, gradually increase the amount of time, alternating with less time or shorter distance. Don't start out running 5 miles one day, then 8 the next day, then 10 the next day.

Martial arts workouts, especially mixed martial arts (MMA), can be as mentally challenging as they are physically; almost every serious martial arts athlete comments about the mental discipline these sports require. If you want to get the most from your martial arts workouts, looking to compete in martial arts events or qualify to become an instructor, you'll have to build up your mental strength as well as your muscles.
Persistence: As it applies to martial arts, persistence means building on your momentum and not letting anything stand in your way. Stay focused on your long-term goals and don't give up and get discouraged when you suffer short-term setbacks due to injury, for example.
Motivation: High motivation is a hallmark of successful martial arts competitors. Even if you only participate in martial arts for fitness, you need to be motivated to take on the rigorous workouts that these sports require. Having a specific goal, whether in competition or training, helps foster motivation.
Think winning: Keeping a winning mindset makes a huge difference in any competition. Plan your training with the viewpoint that you will in fact achieve your goals.
Prevail over pain: Continuing to fight at a high level of intensity even when you get taken down or hit is one of the greatest tests of mental stamina in martial arts workouts.

Training for your arms and legs is essential to developing powerful punches and kicks for MMA, but it is core strength that will give you the advantage over an opponent who is lacking in this area.
Some key MMA-specific reasons for a strong core:

• You'll sustain stability and put more force behind kicks and punches throughout an entire fight.
• You will be better able to get out of a hold or reverse your opponent's advantage on the ground.
• You will be better able to execute clinch moves to hold the dominant position on the ground.
• You will have more power behind every move.

In addition, a strong core protects your back from injury and improves posture and circulation, both of which help you train harder and safer.

Do you want to get involved in martial arts for fitness or competition? Although the many types of martial arts are similar in many respects, each has its own distinct elements.
Here's a primer to help you choose from among several types of martial arts:
Karate: The basic karate techniques are punching, kicking, striking and blocking. Building balance and developing correct form are especially important because you are often standing on one foot for both attacking and defending moves.
Tae Kwon Do: This Korean martial art and combat sport focuses on disabling your opponent from a distance using mostly kicks and turns; advanced moves involve jumping and spinning.
Jujitsu: In contrast to karate, jujitsu includes grappling on the ground as well as striking from a standing position, and incorporates physics and anatomy to overcome your opponent with less emphasis on brute strength.
And if you want a bit of everything, try mixed martial arts, or MMA. In MMA, every athlete develops his or her own style and favorite techniques, but given the fast pace and uncertainty of MMA competition, you need to hone your proficiency in the key areas:

• Stand up: The stand-up element of MMA includes kicking, punching and striking with the elbow or knee, using kickboxing-style moves.
• Clinch: The clinch element of MMA involves close-range fighting using moves from Judo and Greco-Roman wrestling to inhibit your opponent's movement.
• Ground: The ground element involves aspects of wrestling such as holds and throws, and moves to defend against holds and throws.

Although some types of martial arts such as karate and tae kwon do rely more on kicking than jujitsu, kicking is a key component in all martial arts. In fact, good kicking skills can enhance your success in mixed martial arts competition.
What's in a kick? Kicks are the best way to attack an opponent who is keeping their distance from you. And because the legs are the strongest body part, a kick delivers more power than a punch or other type of strike. The impact of a kick is influenced by these factors: type of kick, the attacker's speed and flexibility, and the position of the kicker relative to the target.
All kicks involve a combination of snapping movements (moving the leg as fast as possible) and thrusting movement (putting the power into the kick). You may have seen a variety of kicks in different types of martial arts workouts, but all kicks can be divided into five categories: front kicks, back kicks, side kicks, jumping kicks and spinning kicks. Here are some tips for the three basic types of kicks--if you want to learn more about jumping and spinning kicks, you will need detailed guidance from a martial arts instructor.
Front kick: Stand so your target is directly in front of you. Use the ball of the foot as the striking surface.
Back kick: Start in front of your opponent, but spin so your back faces him or her, with your kicking leg parallel to the floor. Turn your head and use the heel as the striking target.
Side kick: To do a side kick, pivot in front of your opponent so that your side faces him or her. Use the heel or the outer edge of the foot as the striking surface.

Those who are serious about mixed martial arts (and want to get involved in competitions) need to be sure that their training and technique are solid. Many fitness fiends consider mixed martial arts (MMA) to be the ultimate athletic challenge because it requires physical strength, mental toughness, and the ability to think and react quickly.
Training for MMA is an extreme physical challenge and is for advanced exercisers. You will need to work on strength, speed, flexibility, endurance and power.
Although there are a variety of exercises and martial arts training tips that you can do to improve all these areas, MMA conditioning and weight training go hand-in-hand, and these two key moves should be part of your MMA training plan:
For the upper body, do the bench press: Lie flat on a bench and keep your feet flat on the floor and your back flat on the bench. Lift the bar above your body, slowly lower it toward the middle of your chest (without letting it touch the chest). Then push the bar straight up until your arms are straight and lock your elbows. Lower the bar slowly. Repeat as desired.
For the lower body, do the lunge: Place a barbell across your upper back and look straight ahead. Step one leg forward in a long stride, then slowly bend your front knee so it forms a 90-degree angle and lower your back knee to the floor, curling your back toes under. Pause, then slowly straighten your legs and return to the starting position. Repeat as desired with each leg.

One of the most important martial arts training techniques involves building muscle endurance so you can outlast your opponent.
In particular, defensive moves require sustained muscle contractions. Isometric exercises are an effective method for building the muscle stamina that you need to resist submissions on the ground.
Try adding these two isometric exercises to your martial arts workout. In addition to improving your ground fighting ability, they help to build core stability that will enhance your endurance for kicking and punching moves.
Push-away: Start on your back with your knees bent and feet flat on the floor. Raise both legs at once, keeping the knees bent. While lying on your back, place one hand on each knee and push forward with both hands on both knees simultaneously. Hold the position for 6 seconds. You should feel your core muscles contracting. Release and repeat. As you get stronger, gradually extend the number of seconds that you hold the contraction.
Isometric Push-up: It sounds easy, but it isn't. Start in a plank position, with your arms straight. Lower down to a standard push-up position, keeping your elbows bent, your arms tucked against your sides, and your legs straight. Keep your neck in a neutral position and gaze at the floor. Keep your belly pulled in and your hips lifted slightly. Hold for 6 seconds. Release and repeat, and as you get stronger, gradually extend the number of seconds that you hold the position.
During both of these exercises, be sure to focus on the core contraction and think about keeping your tailbone tucked towards your pelvis, to avoid straining your lower back.

Do you want a total body workout that develops coordination and speed as well as strength? Try adding boxing workouts to your fitness routine.
A boxing workout is a fun alternative to lifting weights because you get your resistance training from punching a heavy bag. But because boxing also builds both stamina and speed, adding boxing workouts to your fitness plan will not only make you stronger, you will lose body fat and increase your endurance. Here's a basic boxing workout:

• Warm up. Jump rope or do some cardio activity for around 10 minutes, then do a few easy stretches for your chest and shoulders, as well as your quads, hamstrings and calves.
• Start with stance. Stand and turn one shoulder and the foot on that same side towards the center at a 45-degree angle. Keep your hips square and your abs pulled in.
• Hold your hands at chin level with palms facing each other. You're ready to punch the bag!
• Hit hard. Start by hitting a small bag vigorously for several minutes, and the move on to the heavy bag. Use a combination of moves and hit as hard as you can to get your blood flowing and your muscles working.
• Mix it up. Add some interval training by jumping rope for 3 minutes between intervals of bag punching.
• Add abs. When you're done with your workout, do some abdominal crunches-- and keep your gloves on. The gloves add an extra few pounds of weight to increase the difficulty of the move.
• Cool down. When you're finally done, don't forget to do some more upper and lower body stretches.

Vitamin C is water-soluble, which means that it is not stored in the body and you need to consume it every day. Eating foods rich in vitamin C is the most efficient way to get enough of this important vitamin, although you can get vitamin C from nutritional supplements, too. Citrus fruits are among the foods with the highest amounts of vitamin C, but beware of the high sugar content of many fruit juices and look for those that are 100% juice.
One of Vitamin C's top jobs is doing repair work on the body, so it is especially important for avid exercisers. Vitamin C is necessary to help the body make collagen, a protein that is a part of skin, scar tissue, ligaments, tendons, and blood vessels. Vitamin C also helps the body perform maintenance and repair on bones, teeth, and cartilage, and it helps wounds heal. If you don't eat enough foods rich in vitamin C, you may be less able to fight off infections and colds. You may experience dry, brittle hair and skin, as well as nosebleeds, bleeding gums, and poor quality tooth enamel.
Most health experts recommend 60 mg of vitamin C daily, which you can get easily from a single medium-sized orange (75 mg) or a cup of strawberries (85 mg). Other foods that are high in vitamin C include raspberries, blueberries, and pineapple. Although many people associate vitamin C with fruit, there's also plenty of it to be found in green peppers, tomatoes, broccoli, spinach, and Brussels sprouts.

If you are training for an athletic competition or embarking on a serious fitness program, or just looking to promote your overall health, you need to include adequate protein in your diet. Protein is important to build and repair muscles and to prevent iron deficiency.
Aim for 2 to 3 servings (4 to 6 ounces) of high-protein foods daily. Although bodybuilders get plenty of protein, other athletes such as runners and cyclists, may neglect protein-rich foods such as lean beef or chicken in favor of more carbohydrate-rich foods such as pasta. If you don't eat much meat or you are a vegetarian, be sure to include plenty of non-meat protein sources such as nuts, beans, and peanut butter in your diet.
Some quick and easy protein choices include a lean roast beef sandwich, chicken without the skin, peanut butter on whole grain bread, and tofu added to salads, chili, or other dishes.
The average person needs 0.6 to 0.9 grams of protein per pound of body weight daily, and serious exercisers will need more, especially those who are trying to increase muscle. You can and should get plenty of protein from your diet by eating foods such as meat, eggs, or milk. But whey is extremely high in protein, too, and your body absorbs whey protein supplements much more quickly than the protein from meat or eggs, so the protein is readily available to your hard-working muscles. If you are trying to build strength and bulk, a whey protein supplements may be helpful.

Proper hydration is an essential part of sports nutrition. But it can be confusing. How much should you drink and how often?
Despite the occasional news story about the potential dangers of over-hydration, the bottom line is that you can rarely go wrong by drinking water. Every system in the body needs water in order to function properly, and about 60 percent of your body weight consists of water. Studies on hydration have led to various recommendations for how much water is enough, or too much, but no one formula applies to everyone.
That said, you can use the Institute of Medicine recommendations as a guide. The IOM suggests that healthy adult men need 13 cups (one cup equals 8 ounces), or about 3 liters, of fluids each day. Healthy adult women need 9 cups, or about 2.2 liters, each day. Adjust your fluid intake accordingly based on your age, overall health, activity level, and location. If you live in a dry climate such as Nevada, you'll need more water than if you live in New York.
Your fluid intake need not come from water alone--sports drinks are a good way to hydrate, especially if your workout lasts longer than 60 to 90 minutes. For endurance workouts, the extra sugar and sodium in sports drinks gives you some fuel to keep going and also helps your body absorb water. But be careful if you are counting calories. Some athletes find that some sports drinks agree with them while others don't. If you are used to a certain drink during your training, make sure that you have the same drink during competitions.

When you're trying eat healthfully, you look for nutritional information on food labels, including information about fat and salt. But what are the differences among foods labeled low-fat, reduced-fat, or sodium-free? Believe it or not, there are rules for the use of these claims. Foods that are labeled "reduced fat" or "sodium-free" must meet U.S. government definitions to put these statements on their labels.
The criteria for fat claims are as follows:

• Fat-free: The food contains less than 0.5 grams of fat or saturated fat per serving.
• Saturated fat free: The food contains less than 0.5 grams of saturated fat and less than 0.5 grams of trans fatty acids.
• Low fat: The product contains 3 grams or less of total fat.
• Low in saturated fat: The product contains 1 gram or less of saturated fat.
• Reduced fat or Less fat: The product contains at least 25% less fat than the regular version of the same product.

Similarly, the U.S. government has standard definitions for the sodium claims on packaged foods, as follows:

• Sodium free or salt free: The product contains less than 5 mg of sodium per serving.
• Very low sodium: The product contains 35 mg or less of sodium per serving.
• Low sodium: The product contains 140 mg or less of sodium per serving.
• Reduced sodium or less sodium: The product contains at least 25% less sodium than the regular version.

Some examples: Reduced sodium crackers must have at least 25% less sodium than the regular version of the same crackers, and low-sodium soup must contain 140 mg or less of sodium in each serving of soup (remember that there may be more than one serving per can).

Whole foods such as whole grains are a healthier choice for carbohydrates than foods made with processed white flour because foods made with whole grain include the entire grain, which contains three parts:

1. Bran: The bran part of a grain provides fiber and B vitamins, which give whole grain products their texture.
2. Germ: The germ part of a grain provides minerals, protein, vitamins B and E, and healthy oils, which contribute most of the flavor to whole grain foods.
3. Endosperm: The endosperm is the outer layer of the grain, which provides some protein but consists mostly of starch. White bread and pasta are made from this layer only, so you miss out on much of the fiber and nutrients in the grain.

When you shop for whole grain foods, look for word "whole" before the word "grain" or "wheat." Choose foods with nutrition labels that read "whole wheat," or "whole bran," rather than those that read "100% wheat" or "stone ground wheat" or "multi-grain." And don't be fooled by color. Brown bread may not be made from whole grain. Some types of wheat breads made from processed grain include molasses to make them look "wheatier." So be sure the label says whole wheat.
Some easy ways to add whole wheat to your diet include making your favorite pasta recipes with whole wheat pasta, eating oatmeal for breakfast or adding it to baked good such as muffins, and using a combination of whole wheat and white flour when baking muffins or even pizza dough. Using only whole wheat flour can result in a gummy texture for some baked goods, but adding some whole wheat flour increases the nutritional value of the food.

Developing a healthy eating plan doesn't have to be difficult. If you want to eat more healthfully, you don't have to give up all your favorite foods or eliminate entire food groups. And you shouldn't--although specific diets vary in the proportion of certain food groups they recommend, most healthy eating plans emphasize the benefits of eating a variety of foods, especially fresh vegetables, fruits, and whole grains.
But try to keep processed foods to a minimum. The Internet is great resource to help you find and prepare nutritious recipes. You can even find desserts that can be made quickly with fresh, wholesome ingredients.
Following nutritious recipes as part of a healthy lifestyle can help you lose weight or maintain a healthy weight, and it can help prevent illness and disease. Also, don't underestimate the importance of healthy eating for an improved appearance. Your hair, skin, and teeth will benefit from a healthy diet, and you will have more energy.
It's not always easy to eat healthfully, but a little planning goes a long way. Plan time to shop for a week's worth of healthy food so you need not find yourself facing an empty refrigerator. Frozen vegetables are just as nutritious as fresh ones, so choose your favorite nutrient-rich veggies, such as frozen broccoli or spinach, and you can thaw them quickly in the microwave to enhance any meal. Chicken breasts and lean meats freeze well, too, and so do whole-grain breads. And try to keep a supply of whole-grain pasta and tomato sauces on hand for quick, healthy meals.

You've heard many times how breakfast is the most important meal of the day, but when you consider diet and nutrition as part of a fitness regimen, breakfast is especially important. Many competitive athletes and recreational fitness fiends do their main workouts first thing in the morning.
If you are an early a.m. exerciser, you may not work out on a completely empty stomach. Try a banana, piece of toast, or an energy bar or gel, anything small and easy to digest. When you first wake up, your body won't have had any food for many hours, so a little fuel can make a big difference in how your workout goes.
But whether you eat before your morning workout or not, a post-workout breakfast replenishes your body and gets you ready for your next workout. If you do two workouts a day and you don't have much of an appetite early in the morning, try eating a substantial snack at 10 or 11 a.m. You'll have plenty of time to digest the larger meal before your late-day workout.
Also, research has shown that skipping breakfast makes you more likely to choose unhealthy snacks later in the day, and you may have difficulty concentrating because you are hungry. So, what's the breakfast of champions? Cereal is a healthy and tasty breakfast choice, but it's not the only option. If you don't like cereal, or if you need to grab your breakfast to go, never fear. Any healthy food that you eat in the morning counts as breakfast, whether it is a whole wheat bagel, a yogurt smoothie, or a piece of pizza.

The right sport specific workout pants can make a big difference in your comfort and efficiency. As you consider the perfect pair, here are a few points to keep in mind:
Leg style: Sports pants are available in tights, straight leg, boot cut and low rise styles.
Leg length: Many also come in long and short to accommodate leg lengths. Note: Cropped and Capri styles are good choices for yoga if you feel uncomfortable in shorts but you want to avoid pant legs dragging on the floor during twisting and bending poses.
Choose tights or pants sizes based on your waist and hip measurements for standard clothing. For example, a woman who wears a size 10 would be happiest in a size medium tight. If you feel self-conscious in fitted tights, many current styles skim, rather than hug, the body, and feature either boot-cut, wide or tapered legs. Ideally, visit a store and try several pairs, since sizes vary according to brand, just as with any other pants.
But consider your sport before you buy. Many runners and cyclists prefer fitted tights to reduce chafing. For yoga or running, pants that are slightly loose give you full range of motion, but beware of very wide legs that can get in your way.
As for fabric, a polyester outer layer cuts down on wind resistance if you are exercising outdoors in extremely cold, wet or windy weather, but a 100% polyester shell that doesn't breathe can be too hot for intense activity on most days. Read the labels and look for tights or pants that are breathable for the workout itself, but a 100% polyester or polyester blend is fine for warm-ups, cool-downs, and casual running around after the kids in the yard.

One of the most important but often overlooked elements of sports specific training is how to replenish your body after a workout. Post-workout nutrition is especially important for serious athletes who are always training hard and doing multiple workouts per day.
It takes about 20 hours for depleted muscles to fully replenish glycogen. Ideally, consume some high-carb foods and beverages within 15 minutes of completing a tough workout, because that's when the enzymes in your muscles are most susceptible to replacing lost glycogen. To put it another way, a 150-pound person should consume about 300 calories of high-quality carbs within 2 hours after a hard workout.
Although you don't need much protein as part of a sport specific recovery diet, don't neglect it. Protein consumed in combination with carbs help glucose from the blood reach the muscles, so a lean hamburger on wheat roll is a great choice. Aim for a ratio of 1 gram of protein for 3 grams of carbohydrate.
And don't forget electrolytes. When you sweat, you lose potassium and sodium; serious athletes can lose as much as 300-800 mg of potassium during a hard workout. Some good choices are potatoes and bananas. A large potato contains 850 mg of potassium and a medium banana has 450. Many sports drinks don't have much potassium--they are often better suited for pre- or mid-workout refueling.
Most of us get enough sodium from a typical American diet. Most foods that we eat contain more salt than we realize. But if your body needs salt, you will crave it, so if you are craving salt, choose a saltier (but relatively healthy) snack such as pretzels or crackers, or sprinkle some salt on your meals.

Yes, you can wear any old t-shirt and shorts during athletic activity, but with the array of sport-specific apparel available today, why should you? Sport specific clothes are designed to enhance your performance and comfort for a particular sport and can make your workouts more efficient and more enjoyable. Here are two examples:
Biking: Close-fitting, padded biking shorts are designed to minimize wind resistance and to avoid extra fabric catching on any part of the bike. And the padding will make the long rides more comfortable! But most importantly, don't get on a bike without a properly fitted helmet.
Running: You hear a lot about running shoes, but don't underestimate the value of sport specific socks for running. Quality running socks are moisture-wicking to keep your feet drier and prevent blisters. They also have padding in high-stress areas, which can reduce your risk of developing painful calluses and reduce the overall stress on your feet.
Be sure to choose the right sports apparel for specific weather conditions. For example, when biking outdoors, you're generating less heat and more wind resistance than when walking or running. If you choose a jacket that's too breathable, all the wind will pass right through it and you may feel too cold. If you are running outdoors in the winter, a good rule of thumb is to dress as if the temperature is about 15 degrees warmer than the thermometer says, and you may want a jacket that is more breathable than what you would wear for biking, so you don't get overheated. You should feel a little chilly when you first step outside, and after a mile or so feel fairly comfortable.

You can use the same shoes for several kinds of exercises, but if you are serious about a particular sport, having the specific shoes for your sport specific workouts can be the difference between getting in shape and getting injured.
When considering shoes, consider the activity. If you are inside on a basketball or tennis court look for "court shoes" with stability--you don't need or want the tread and flexibility of a running shoe. If you get serious about cycling, invest in a pair of stable, lightweight biking shoes. In addition, you will need specialty shoes for boxing and mixed martial arts if you are serious about these activities. And choosing the right shoes is especially important for running. Don't run in walking shoes, basketball shoes, tennis shoes or cycling shoes. You will only end up with blisters at best and potentially more serious foot and leg problems.
When choosing any shoes, but especially running shoes, it's important to know some facts about your feet. Most people's feet fall into one of three categories:

• Flat feet: If you have flat feet, you need a shoe with more stability
• Normal arch: If your arch is neither too high nor too low, try shoes in both the cushioning and stability categories to determine which type suits your feet.
• High arch: If you have high arches you will need a more cushioned running shoe.

For specific foot issues, such as bunions, hammertoes or an ongoing injury such as plantar fasciitis, consult a podiatrist before shopping for sports specific shoes. The podiatrist can make customized orthotics to wear in your athletic shoes that will correct certain types of foot problems and prevent more.

Periodization, also called cycle training, is a year-long sport specific training plan that includes four phases: hypertrophy, basic strength, power and peaking.
Of these, hypertrophy is becoming increasingly popular as part of a sport specific weight training cycle. Want to add a hypertrophy cycle to your weight training? Hypertrophy cycles consist of these principles:
Frequency: The frequency principle of a hypertrophy training cycle says that workout training plans should involve chronically challenging your muscles without working them to failure, so you can recover in less time, in contrast to acutely working out to the point of failure and taking a longer recovery.
Mechanical load: Conventional wisdom says that you must reach muscle failure before all types of muscle fibers are engaged and stimulated. By contrast, the principle of mechanical load says when the load is heavy enough, all muscle fibers are engaged without working to failure. Working with heavy loads causes the muscle microtrauma needed to stimulate repair and growth.
Progression: Progression refers to steadily increasing the mechanical load on the muscles. To encourage the muscles to constantly adapt, continue increasing the amount of weight you lift in your exercises.
Strategic de-conditioning: Last but not least, the principle of strategic de-conditioning involves a planned period of no lifting. Why? To avoid hitting a plateau as your muscles adapt to maximal loads (and you feel that you are no longer progressing). A planned period of 9 to 16 days off at the end of a hypertrophy cycle lets your muscles recover and de-condition from your maximum weight, so you can start again and re-challenge them without hitting a plateau.
If you want to design a sport specific weight training program, consider working with a fitness instructor who can help you choose specific exercises to help you meet your goals.

The jury is still out on whether stretching prevents injury, but there is no denying that it improves flexibility. At the very least, the flexibility that comes from regular stretching will help you resist the shortening of the tendons that comes with age, and help you maintain good posture. And for you athletes, stretching improves the ability to move easily in all directions, which makes you more efficient.
For martial arts, running or cycling, try this move to stretch the iliopsoas muscle in the front of the hip: start in a standing position and move to a lunge. Position yourself so that the front knee is directly over the front ankle, forming a 90-degree angle. Stretch your other leg back and rest your knee on the floor, with the foot of the back leg straight out or with the toes curled under. Keep both knees in the same position, and gradually sink the hip of the extended leg toward the floor. You should feel an easy stretch in the front of the hip. Hold for 30 seconds. Repeat with the other leg.
Whatever stretches you add to your sport specific workout, keep these principles in mind:

• Never stretch to the point of pain. When you feel a stretch in a muscle, stop and hold it at that point.
• Stretching is not a competitive sport and trying to stretch as far as you can--or as far as your training partner can--will only leave you with a pulled muscle.
• Remember to breathe normally. Holding your breath won't help you reach any further.

Although general overall fitness is a worthy goal, you need to include sport specific training in your workout routine if you want to improve and excel in a particular sport. It may sound obvious, but if you want to be a better soccer player, for example, you need to improve your technique and train the muscles used in soccer.
Plyometric drills provide a quick and easy way to add sport specific training to your workouts. Plyometrics are drills that are specific to different types of sports. The best time to do them is after you have finished an easy workout. Your muscles will be loose, but you won't be too exhausted to focus on form.
One example of a plyometric drill is "High Knees." This drill helps improve running rhythm, so it is good training for running, and running-related sports such as soccer, lacrosse or field hockey. You'll work the lower legs, quads, hip flexors and glut muscles.
Here's how to do it:

• Lift your knees as close to waist level as you can while taking short, quick strides.
• Try to stay forward on your feet and move quickly and lightly as if walking on ice.
• Use your arms, but don't let them swing across your body.
• Start with a modest distance (25 meters or so) and increase the distance as you feel more comfortable with the movement.
• Don't go too fast. The goal is to lift your knees and keep each stride quick, not to cover the distance as fast as possible.

Strong, healthy legs are essential for running, and leg training for marathon runners should include not only strengthening, but stretching exercises. Running has many benefits, but increasing your flexibility is not one of them, and many running injuries stem from tight legs.
Even if stretching isn't your thing, it's worth making time for these "big three":
Calf stretch: Place your forearms or hands against a wall. Bend one leg and place that foot on the floor and step the other leg straight back, with your back foot pointing straight ahead. Bring your hips towards the wall, while keeping your back foot flat on the floor. You should feel a stretch in your hamstrings. Hold an easy stretch for a count of 30.
Hip stretch: Sit on the floor with the left knee bent and left foot flat on the floor. Bend the right leg and place the right foot on top of the left knee; your right knee should point out to the right side. Support yourself with your hands so you don't fall backwards. You should feel a stretch in the outer part of your hip. Hold for a count of 10, then switch legs and repeat on the other side.
IT (iliotibial band) Band stretch: Stand up straight and cross one foot over the other. Bend forward from the hips and reach your hands towards the floor. Keep your feet flat on the floor and don't move them, but engage your leg muscles as if you were trying to move your feet closer to each other. This action should engage the IT band along the outside of the back leg. Hold for a count of 10, then relax, and engage the muscles again. Stand up, cross the opposite leg over, and repeat on the other side.

Because the triathlon is a unique combination of events, functional training for triathlons should involve exercises from all major muscle groups. Functional training involves doing exercises that mimic the moves of your sport with additional resistance. The goal of functional training is to build muscle strength and endurance so your muscles learn how to drive you farther and faster during a competition. Pay attention to this type of training and you'll see your performance improve.
Functional training for triathlons should include exercises for a full range of motion. Pool running is one type of functional training that works well for triathlons, and it is also a great way to get a workout in if you are injured or faced with bad weather.
In general, pool running is one of the best cross-training activities that you can do. You can wear a specially designed belt that allows you to move your arms and legs just as if you were running on land. You want to stay vertical and put your legs through the same motion as running, rather than going horizontal and kicking as you would in a swimming workout. If you run in the pool for the same amount of time you'd spend running on land, you'll get an equivalent workout. Or, if you don't have a belt, you can use a kickboard.
To use a kickboard, place the kickboard under your chest and wrap your arms under it. Your feet will hang down into the water. Use a normal running motion to propel yourself forward. The kickboard version of pool running is less aerobic than using a belt because you're not engaging your upper body, but you will still work your leg muscles.

Doing the right exercises for swimming is essential to improving your overall triathlon times.
Strong shoulders and back are the keys to stronger strokes, but it's not all about strength; flexibility is important to make your strokes as fast and efficient as possible.
For a one-two punch to build power shoulders, include strengthening exercises for swimming such as lat pulldowns, and stretching exercises such as the lat and shoulder stretch.
Lat pulldowns: Lat pulldowns are a staple of most back workouts, and they are helpful exercises for swimming.
But remember that your goal is strength, not bulk, so use a weight that allows you to maintain proper form, and to get good form, focus on three things: Shrug, pull, squeeze. Start by shrugging your shoulders slightly, and then, as you pull the weight down, pull your shoulders down your back and squeeze them together. Release to the starting position. Repeat 10-15 times for as many sets as your current swimming workout dictates.
Lat/shoulder stretch: Kneel on a carpet or mat and sit back on your heels. Extend your arms in front of you and pull back, keeping your arms straight while pressing down lightly with your palms. You should feel the stretch in your lats, shoulders, and arms. Increase or decrease the intensity of the stretch by shifting your hips, but don't strain. Hold for 15 seconds and release. Repeat several times before and after your swimming workout. If you want to isolate each side, do the stretch with one arm extended and the other arm bent in a relaxed position on the floor with the forearm in line with your forehead.

To train effectively for endurance events, you have to build your endurance, and the way to do that is with long workouts. When training for marathons and triathlons in particular, long runs will give you the endurance to go the distance on race day.
Want a recipe for marathon success? Be sure to include a long run once a week for 10-12 weeks. The length of that long run varies, but most marathon training plans advise 2-3 training runs of at least 20 miles during the few months before the marathon, depending on whether your goal is to finish or to finish faster.
The key is to build up gradually and allow your body to adapt. Assuming that you are running at least 20 miles a week for 5-8 miles at a time, start by running 8-10 miles one weekend. Then follow this guide:
Week 2: Run 10-12 miles
Week 3: Try for 12-15 miles.
Week 4: Drop back to 10 miles.
Week 5: Try for 15-17 miles
Week 6: Go for 20 miles, but keep the pace easy.
The week after a 20-mile run, make your "long run" 10-13 miles, or less if you are new to long distances and you still feel tired. Repeat this pattern at least one more time before the marathon, working up to a second 20-mile run and then backing down. Some trainers advocate working up to 26 miles in training prior to the marathon, while others contend that your long training runs need not exceed 20 miles. If you want to work up to 26 you can, but don't do a run that long closer than 3 weeks to your "official" marathon.

If you can't run or bike outdoors because of an injury or bad weather, riding a stationary bike is another option for training for cycling. Also, stationary biking is a good alternative to running if you have a foot injury because you aren't putting much pressure on your feet, and it is a safe alternative exercise for some knee and hip injuries as well.
Even if you aren't injured, biking is a great supplemental activity to running because you can pedal at a brisk pace and build leg strength without the pressure on your joints of additional running or road cycling. But stationary biking does require a little more effort to replicate the benefits of running. In general, cycling on a stationary bike provides 60-80% of the strengthening and cardiovascular effects of running, so if you are compensating for a 45-minute run, add about 20% more time (about 9 minutes) to your bike time.
Before you start any type of stationary biking, be sure to adjust the seat. Because you're not the only one using the stationary bikes at your gym, remember the correct setting for you and check it before you get started. The right seat height is high enough so your knees aren't coming up to your elbows, but not so high that you are straining to reach the pedals. Your knees should not bend more than a 90-degree angle while you are pedaling, and you should have a slight bend in your knee when your leg is extended. If the seat is set incorrectly, you could set yourself up for an injury because you are stressing your legs in an unnatural position.

To get the most out of your cycling workouts, make sure that you are observing good form. During long rides to build endurance, keep these points in mind:

• Don't use too much tension. If you are going for a long ride, remember that too much tension will put more stress on your knees and tire you out earlier, so you may have a tougher time on a long ride. Instead, use less tension for the long rides and crank it up for interval and tempo workouts.
• Remember to relax your upper body. Although you will grab the handlebars for more support when doing hill workouts or intervals, try to relax your upper body during long endurance rides. Being in a crouched position for extended periods of time can put stress on your lower back, so try to keep your arms loose and your grip steady but not tight.

Shoulder injuries are more common among cyclists than you might expect, so part of a cycling workout should include some pre- and post-ride shoulder stretches.
Try these easy options:

• Door frame stretch: Stand slightly in front of a reach back with both hands to grasp the door frame. Let your arms straighten as you lean forward, keeping your chest up and chin slightly tucked.
• No door handy? Stand with your hands clasped behind your back. Continue to stand as straight as possible, but gradually try to raise your clasped hands upwards until you feel a stretch in the shoulders, chest, or arms.

Hold these stretches for 5-15 seconds at a time and repeat as needed.
And if you work at a computer when you're not out cycling, these shoulder stretches will help relieve "desk hunch" too.

Tempo workouts are a great way to improve your conditioning for marathons, triathlons, and cycling events without having to find a track.
Here's how to add a tempo run to your marathon training plan:
During any medium distance run during the week, simply pick a point on your route or a time on your watch, and pick up the pace for 5 minutes. Don't sprint; keep the pace at about 80% of your maximum effort. Then slow down and run at a relaxed pace for 10 minutes, then do another 5-minute pickup. Not wearing a watch? Pick up the pace until you reach the end of the street. Vary your tempo runs by picking up the pace for 3 minutes, or 10 minutes, or even 20 minutes, during the middle of a weekday run. But when the schedule calls for an easy run, keep those runs easy. Tempo runs are the equivalent of a track workout or hill workout.
Similarly, you can design a tempo workout on a bike, either on the road or on a stationary bike. Try pedaling at about 80% of your maximum effort for 2 minutes, than easy for 2 minutes, and repeat several times, but steady pedaling will build length strength, too. Spinning is a different type of cross-training on a bike that involves high-speed pedaling and it is a more intense workout than steady biking. If you take part in a spinning class, your legs will be as tired as they would be if you did speed work on a track.

Moves to tone the triceps consistently top the list of requested arm exercises for women. The triceps can be tricky, but the right moves can help you avoid that jiggly arm look and carry kids or groceries with ease. Your triceps help straighten your elbow, and they help your chest muscles when you are pushing something, whether it is a barbell or a lawnmower.
Try these two triceps toners:
Triceps Kickback: Stand next to a weight bench with a small dumbbell in your right hand. Place your left hand and left knee on the bench.

• Bend your right elbow so your upper right arm is parallel to the floor.
• Keeping your elbow close to your waist (don't let it fly out), extend your arm behind you until your entire arm is parallel to the floor. Lower the weight to the starting position and repeat.

Not at the gym? Try the One-Arm Triceps Dip:

• Sit with your knees bent and feet flat on the floor.
• Place your hands about a foot behind your butt, with fingers pointing towards your feet.
• Be sure that your hands are shoulder-width apart.
• Straighten your arms so your butt is off the floor.
• Keeping your hands and feet firmly planted, bend your left elbow and lower your but to about 2 inches from the floor.
• Press your left arm back to a straight position.
• Repeat with the right arm; alternate arms for about 60 seconds.

As with any exercise, lift with a smooth, controlled motion and don't bounce or jerk.

One of the most important elements of women's fitness is finding the right sports bra. It sounds like something minor (especially to men) but the right bra can make a difference between a great workout and a lot of pain and discomfort.
Fortunately, sports bra technology has come a long way. You can find the right fit regardless of your cup size, and you can find the right amount of support for high-impact activities in which you bounce up and down (such as running or step aerobics) as well as low-impact activities (such as yoga or weightlifting).
Most styles of sports bras will provide enough support for mild to moderate impact activities for women of most cup sizes. But for high-impact activities, even smaller chested women should look for a bra that minimizes bouncing and holds the chest in place. Some women are more bothered by even minimal bouncing and prefer a smaller size and tighter fit than they would buy in an everyday bra.
Most sports bras fall into one of two categories: compression or cup. A compression style bra provides maximum support for all activities for most women with A-C cup sizes, although depending on the shape of your breasts, you may find a cup style more comfortable.
A cup style sports bra is a great option for women who want a more feminine shape under their workout clothes and for larger-breasted women. Cup styles are available, including sports bras with underwires, bras that fasten in the front or in the back, and bras that have extra padding in the straps for additional comfort.

It almost goes without saying, but get an okay from your ob-gyn to continue with a modified yoga practice during pregnancy. In fact, yoga is one of the best forms of exercise for pregnancy because you're not putting the same impact on your joints that you do while walking and running. And staying active during pregnancy is an important part of women's health.
As you get bigger, use more props such as blocks and straps to help you work through poses, and use a wall or a chair to help you keep your balance when you're doing balancing poses.
There are certain poses that you should do while pregnant and others you should avoid.
Poses to do: Balancing poses (with the aid of a wall or chair) and hip opening poses are safe to do while pregnant if you are not experiencing any complications. Squats will help stretch your hips in preparation for delivery, and you can use blocks to support yourself when you get too big to squat comfortably without assistance.
Poses not to do: When you are pregnant, avoid deep twisting poses or any pose that puts pressure on your stomach, such as forward bends. Avoid backbends, too, because they are intense poses and it is easier to strain a muscle while pregnant due to the hormonal changes in the body that increase the laxity of muscles and joints in preparation for labor and delivery.
If you are new to yoga, avoid any inversion poses such as headstands or shoulder stands while pregnant. If you are an experienced yoga practitioner and you do these poses regularly, you can continue them through the second trimester if it feels comfortable.

Running is one of the best exercises for anyone looking to lose weight because you can do it anywhere, anytime.
To maximize the benefit from running workouts and weight loss, plan to work up to at least 40 minutes of continuous running because the body starts burning fat for fuel after about 30 minutes. Running develops fat-burning muscles, and a bonus from using running as a fat-burning workout is that your body will keep burning fat for a few hours after your workout is over.
Distance running, rather than sprinting, is the way to lose fat from running. If you don't have much speed, you probably have more "slow-twitch" muscle fibers, and you may find it easier to adapt to runs of 40-60 minutes or more. But sprinters need not worry. Those with fast finishing kicks and more fast-twitch muscles can adapt to longer, slower runs, but it may take a month or so of gradually building mileage.
It is essential to increase your total mileage gradually (no more than 10% each week) to avoid injury. Even if you are very fit but new to running, start with 20-30 minutes five times a week, but if maximum fat-burning is your goal, the best bet is 40-60 minutes three times a week.
Some fitness experts advocate running with hand weights to enhance fat burning. Although carrying weights increases the workload and may result in some additional fat-burning, it's not worth the added risk of injury--extra weight means extra stress on your muscles, joints, and tendons. It's better to leave the weights for strength-training workouts and run an extra mile instead.

When you want to take your fitness to the next level, a workout plan that involves interval training and heart rate monitoring can help you reach your goals.
If you are training for a race or if you just want to run faster, speedwork in the form of interval training pushes your body beyond its comfort level in small, measured doses.
Although interval training and heart rate monitoring can be boring, it teaches you a sense of pace and helps you judge whether you are running too fast or too slowly.
For an interval workout, choose a measured distance and a set number of repetitions. For example, if you are training for a 10-K race, 400-meter repeats are a great interval choice. If you want to improve your marathon, mile repeats are what you need.
Measure your interval distance on a road or run on a track. Run each interval slightly faster than your goal pace, but not all-out; this makes the interval training seem less difficult than a race. Aim for about 80% of your fastest pace. You should feel tired but capable of running more at the end of an interval workout. If you have a hard time assessing how hard you're working, a heart rate monitor can help. Follow the directions and use a monitor to determine your heart rate for 80% of the maximum, and consult it during the interval workout. Be sure to jog for a minute or two between each 400-meter interval to allow your heart rate get back to normal.
How many intervals should you do? Start with 4-6 and if you are following a multi-month training plan you may be doing up to 16 400-meter repeats if you are serious about running a fast 10K.

Even though you are healthy and motivated, if you are a busy woman with a family, it can be challenging to make time for fitness, health, and exercise. But you can do it with a little planning and an open mind to an array of options.
Get help: Enlist your spouse or a neighbor to watch the kids while you go for a run or swim or go to a yoga class.
Bring the family along. On an easy workout day, if they are old enough, let kids bike alongside while you run. Ideally, you can make family fitness the norm in your family so you can increase your activity level while enjoying time together. Some ways to promote family fitness that can also help busy women lose weight:

• Take a picnic to the park and then kick the soccer ball around for half an hour.
• Get in the water and splash with your kids when you go to the pool.
• Walk along the sidelines during your kids' sporting events; don't just sit in the stands.
• Take family walks after dinner (with the dog, if you have one).
• Set up a home gym. You can find a stair-climber, treadmill, bike, or strength training equipment comparable to what you'll find at a gym that you can purchase for home use. But keep these points in mind when choosing your equipment:
• Find a good spot. Put your bike or treadmill near entertaining distractions such as the TV or stereo, not in an isolated corner of the bedroom or basement.
• Measure your space before you buy.
• Bargain hunt. Prices on home exercise equipment vary widely, and the flashiest aren't always better; seek advice from stores that specialize in fitness equipment.

Cardio workouts are fat-burning workouts; they should be part of any women's fitness plan. Aim for some type of cardio activity five days a week, but plan at least one day of rest to let your muscles repair. Even if you are motivated and working hard to get in the best shape of your life, training hard every day can cause burnout and overuse injuries. That said, if weight loss is your goal, you should plan on at least a 45-minute workout at a level of intensity such that you can still talk, but you feel like you're working.
Cardio is shorthand for cardiovascular exercise, which is the type of exercise that strengthens the heart and lungs and burns lots of calories. You'll know you are getting a cardio workout when you are breaking a sweat and breathing hard.
Cardio exercises and machines will fit your cardio needs. Do you like to exercise outdoors? You can run, bike, walk, or rollerblade year-round as long as you dress for the weather. Not keen on braving the elements? Find a gym with a selection of cardio equipment, such as treadmills, stationary bikes, stair climbers, and elliptical trainers. Be sure to have a qualified gym instructor show you how to use the different types of equipment if they are new to you, then try a few machines and decide what you like, or spend 20 minutes on 3 different machines for an hour's workout.
Do you thrive on group energy when you work out? Classes for cardio exercise include everything from step aerobics to cardio kickboxing and belly dancing.

Studies have shown that even a 10-minute workout can improve your fitness level and keep your exercise momentum going while you are traveling. Ideally, a 10-minute "express workout" won't be the limit of your travel exercise, but you can use the opportunity of doing several 10-minute workouts instead of one longer workout to target trouble spots.
For example, a 10-minute ab workout that includes 2 minutes of 5 different exercises will help trim your waistline and build strength in your core muscles. The walking lunge with rotation is a popular element of a 10-minute ab workout.
Here's how to do it:

• Stand with your feet hip width apart. Hold a small dumbbell with both hands and extend your arms in front of you.
• Step your right foot forward and bend your knees to a 90-degree angle to come into a lunge. At the same time, rotate your torso to the right, keeping your arms straight and parallel to the floor while you hold the dumbbell.
• Exhale and return to a standing position, then repeat to the other side. Alternate for 2 minutes, moving smoothly and with control.

Other elements of a 10-minute ab workout include a seated torso rotation or alternate side torso twists while lying on the floor.
For a 10-minute cardio workout when there is no gym handy, jump rope in your hotel room, or lace up your shoes and run up and down the hallway. Find the staircase and run up and down a few flights of stairs to increase the intensity and replicate a hill workout.

Running may be the best travel exercise because all you need are your shoes and workout clothes. Also, going for a run gives you a chance to see more of wherever you might be (assuming that it is safe) -- this way you can use your workout time for sightseeing.
Keep these points in mind to enjoy your runs when you are staying in a new location:

• Use your watch. If you don't have a map or mileage guide, don't stress about it. Invest in a nice -- but not too nice -- stopwatch to take traveling (so you're not traumatized if it gets, lost, damaged, or stolen). Run in one direction for 10-20 minutes, then turn around and go back to your starting point and go 10-20 minutes in the opposite direction. Repeat as needed based on approximately how far you want to run. If your usual training pace is 9 minutes per mile, run for a total of 45 minutes and you have done your 5-mile run.

• Ask the staff. Be sure to talk to the hotel concierge (if there is one) or some other member of the staff. Some hotels have running maps with a variety of distances to suit many runners' needs. Others may be able to point you towards a nearby park or trail.
• Use the treadmill. Hotel treadmills vary in quality, but they can be the better choice if you are in an area where it isn't safe to run outside, or if you have to squeeze in a run early in the morning or late at night. Caveat: Some hotels charge extra to use a fitness center, so be prepared for this expense.

When you're packing for a trip, pack your workout gear first, so you don't forget it. Fortunately, most high-tech, performance workout wear is fairly thin, light, and easy to pack. Make sure you have moisture-wicking items (including sports bras) that can easily be rinsed out in the hotel bathroom sink and dried quickly. If you are going where it's colder, or if the weather conditions will be variable, pack light layers rather than a bulky jacket and you can accommodate a range of temperatures for a travel workout. For example, you can layer two shirts and a light windbreaker instead of a heavier jacket.
If you are stuck at a location with bad weather and you don't want to buy a jacket, buy a large plastic garbage bag (or convince the hotel staff to give you one). It sounds weird, but a large plastic bag is a great disposable windbreaker on a cold, rainy, windy day if you are otherwise under-dressed.
Another travel gear tip: Pick your clothes with pockets. If you don't have any workout items with built-in zippered pockets, it's worth getting at least one pair of shorts or top with this feature. The pockets may be designed for energy bars or gels, but they are perfect for holding those card-style hotel room keys and possibly a small map.
You can also make your travel workout clothes do double duty. Don't want to bother with a swimsuit? You can get in the pool in shorts and a sports bra, or (for men) wear your swimsuit as shorts for running, biking, or using indoor fitness equipment.

Travel and exercise involves more than enjoying a workout at your vacation or business destination. These days, small planes and scrunched seats can leave you feeling tight, especially if you fly after a tough competition or workout.
Keep these travel fitness tips in mind to make your journey more comfortable:

• Stay hydrated. Planes are dry. If you don't want the hassle of buying water at the airport, be sure to ask for water, not soda or alcohol, when the beverage cart comes around. And get some water as soon as possible after you land.

• Stand up. It won't make your neighbors happy, but stand up and walk to the back of the plane at least once during a flight that lasts more than 2 hours. You'll get the blood flowing to your legs and feet, and you can do a few simple shoulder and neck stretches, too.

• Wear sensible shoes. If you want to get in a little exercise by walking around the airport because your flight has been delayed (again!) you'll be more likely to do so in sneakers, or at least comfortable walking shoes. Flip flops are easy to take off at the security check point, but you might not want to spend your half hour wait walking around the airport in them. When you travel, you may be walking more than usual on a variety of surfaces, while managing heavier loads than you usually carry on any given day, so having supportive shoes will prevent injury and put you in the mood to take the opportunity for that airport stroll.

Combining travel and exercise can be a challenge if you are traveling for business to a location not of your choosing that might not be fitness-friendly. Although you can't pack your entire gym into your suitcase, you can tote a few simple items that will help you get a decent workout when you are on the road.
Consider bringing these calorie-burning basics for a travel workout:
Jump rope: The jump rope gives you cardio benefits in the comfort of your room, and if you buy a thin, plastic speed rope (like the kind many boxers use) it takes up no space.
Resistance band: You may have used these bands of plastic tubing or seen them at your gym, and if you travel often, it's a good investment. Even the very fit can get a resistance workout by doing arm and leg exercises with one of these bands.
Swimsuit: If you are staying at a hotel with a pool, take advantage of it. Even if you aren't much of a swimmer, doing laps with whatever stroke works for you will give you a cardio workout and relieve some of those travel knots. If the hotel facility has kickboards or foam belts, you can do pool running, too. Or bring your own (if your suitcase space permits).
Shoes: Pack your shoes in your carry-on bag. Even if the rest of your luggage gets lost, workout shoes are the hardest thing to replace. Travel with your shoes and any other specialized gear (such as orthotics or a knee or ankle brace) in your carry-on and you'll have no excuse for not getting in a workout.

If you are lucky enough to visit Sydney, Australia, you can still maintain your fitness program with help from the variety of Sydney personal trainers and gyms to be found in this city.
You can find "mobile" personal trainers who will come to you and put you through a workout, or you can link up with a fitness group while you are visiting. Find a local running club or ask at your hotel about renting a bike and you'll have a new way to explore the city and get your workout in. You can combine exercise with sightseeing by taking a cycling tour of the historic part of the city known as The Rocks, or take a walking tour of the extensive Sydney Opera House.
In addition, check out one the many gyms and fitness centers in Sydney. Your home gym may even have a branch there. But keep in mind that the gym machines and settings are probably different than what you're used to at home, so be sure to ask the Sydney personal trainers or staff to show you how to adjust the weights or bikes as needed.
However you work in your Australian workout, keep these travel exercise tips in mind when you are far from home:

• Pack a small first aid kit with band aids, antibiotic cream, alcohol wipes, and hand sanitizer.
• Bring copies of any prescriptions that you may need, and bring extra medications if you are visiting for more than a week or two.
• Check your vaccinations.
• Check the climate: Winter in the United States is summer in Sydney. January is usually pleasantly warm, while February can get uncomfortably hot, so plan accordingly when packing your workout gear.

When visiting London, you will lose plenty of the pounds in your wallet, but you also have ample opportunities to trim a few pounds from your frame -- or at least avoid gaining any extra pounds from British food and drink. London personal trainers and gyms can help you stay fit during your visit. You can find information online about London personal trainers and gyms, and contact them before you depart to find one that fits your location and schedule.
Are you a member of a YMCA? Even if you aren't, check out the London personal trainers and classes at the Central YMCA club at 112 Great Russell Street in London. As foreign gyms go, this one is a treat, offering more than 100 exercise classes each week that range from cardio to yoga to water aerobics. Speaking of water, you need not miss your swimming workouts while in London. The Central YMCA also boats a 25-meter lap pool.
But if you want to get fit outside of the gym, take a run through London's Hyde Park, or get a leisurely workout by taking one of the city's many walking tours, with themes such as history, the Beatles, and Jack the Ripper.
Many athletes like to combine a vacation and a competition, and the United Kingdom hosts many sports events, including marathons, triathlons, and cycling events.
For example, the London Marathon in April hosts some of the world's best runners on a course that takes you all around the city. Caveat: The number of entries accepted from outside the U.K. are limited, so sign up early. If you want a British marathon that has fewer crowds but more hills, the Edinburgh Marathon in May is becoming increasingly popular.

In addition to the physical benefits, yoga promotes mental fitness and a mind-body connection by encouraging you to focus your mind and turn your attention inward. The ability to focus is an important benefit of yoga that carries over into other athletic activities and activities of daily life.
Breathing is a key technique for focusing your mind and body in yoga. Try to feel the breath flowing into the area of the body on which you are focusing in each pose. In general, the body opens when you inhale and contracts when you exhale, and how you breathe as you enter, hold, and exit a pose contributes to how deeply you can work in the posture.
The body moves in four directions: forward bends (flexion), backward bends (extension), sideways bends (lateral extension) and twists (rotation).
Be aware of these breathing tips for four natural motions as you flow through yoga poses:

• Inhale when moving into back bends.
• Exhale when moving into forward bends.
• Exhale when moving into side bends.
• Exhale when moving into twists.

Yogic breathing means inhaling and exhaling deeply through the nose. The benefits of regulated breathing include invigoration of the body during asanas, facilitation of healing, and preparation of the mind for meditation at the end of a class.
Some yoga instructors encourage students to practice ujjayi pranayama, or "victorious breath," during a class. This technique involves which involves breathing deeply and evenly through the upper nasal passages. Your mouth should be closed, but you should be able to hear your breath making a hissing sound.

Triangle pose (utthita trikonasana) is a yoga exercise because it promotes alignment. Triangle poses stretch the sides of the spine and the muscles between the ribs, as well as the legs and hips.
Because triangle poses involve both twisting and balancing, they are also among the strongest mind-body poses because of the focus that is needed to do them correctly.
Keep these points in mind to tune up your triangles:

• Place the heel of your front foot in line with the arch of your back foot. The front foot points straight ahead and the back foot is turned in about 45 degrees. To start with the right side, place your right foot in front of you and raise your arms to a "T."
• Keeping your hips centered, reach as for as you can straight ahead with your right arm, then bend forward and reach your right arm down to your right shin or ankle, or to the floor if you are more flexible.
• Concentrate on extending through the back of the knee of the back leg, keeping the back leg straight and the back foot grounded. Both leg and both feet should be equally active and grounded into the floor.
• Rotate from the hips first as you reach down with your right hand, and then rotate through the chest. The head should be the last part of the body to turn towards the ceiling, and if your neck bothers you, it's okay to gaze at the floor. Try to keep your shoulders stacked so they form a line perpendicular to the floor.

The term "power yoga" was developed as a way to make ashtanga yoga more accessible to Western tastes and interests. The term "ashtanga" may not mean anything to you, but "power yoga" implies a good workout for the time that you spend at the gym.
The key principle of power yoga is strength. Strength comes first, then flexibility. If you don't have strength in your shoulders, for example, you can't progress to the advanced inversion poses that will hone your flexibility. A power yoga class usually beings with some vigorous vinyasa, such as some variation of a sun salutation series. Although you can be certified in power yoga, there is plenty of room for variation, and you won't get the exact same class two weeks in a row from the same instructor.
But most power yoga classes include strength-building poses such as arm balances and challenging standing poses such as the warrior series.
The warrior series (virabhadrasana) works all the major muscle groups: legs, back, shoulders, and arms, but it is especially good for opening the hips. Even beginner classes will likely introduce warrior I, and advanced classes will include warrior II and warrior III.
Remember these "hip" points to make the most of your warriors:
Warrior I: Square your hips forward and try to keep them even. It helps to think of your hip bones as the headlights on a car.
Warrior II: When you open out sideways into warrior II, concentrate on keeping your hips level and centered. Don't lean too far forward or too far back.
Warrior III: Focus on the external rotation of the hip of your raised leg, keeping both the raised and the standing legs as straight as possible.

Rest is an important part of fitness because rest periods are when the body recovers and muscle fibers repair and grow stronger.
Similarly, it's important not to ignore the mind-body connection as part of your overall fitness plan. The process of relaxation will help reduce the wear and tear on your mind, body, and spirit.
There are no hard and fast rules for relaxation. A "relaxation technique" includes anything that helps you relieve stress by increasing your awareness of your body and refocuses your mind to something calm. Yoga, tai chi, meditation, and even taking a bath qualify as relaxation techniques.
Try one (or all) of these three simple relaxation techniques to get you started:

• Visualization. Close your eyes, sit quietly, and use as many senses as you can to imagine traveling to a peaceful place -- such as a quiet beach along the ocean -- and imagine the smell of the salt air and the sound of the waves.
• Progressive muscle relaxation. Lie on your back on the floor or a mat. Focus on slowly tensing and relaxing each major muscle group. Start with your shoulders, then your arms and hands, and then your chest, hips, legs, and feet. Or start with your toes and move up. Squeeze the muscles in each area for 5 seconds, then relax for 30 seconds and move to the next group. This technique helps you recognize the difference between tension and relaxation, and you will start to learn your tension trouble spots and sense when they are especially tight.
• Autogenic relaxation. This technique combines visualization and muscle relaxation. To practice autogenic relaxation, repeat words or suggestions in your mind while relaxing your muscles. Send a deep, calming breath to the tight spots, and allow those tight muscles to unclench and relax.

Pilates weight loss exercises promote a longer, leaner body line just as yoga poses do because they involve stretching, bending, and twisting the body while developing core strength. If you have the funds and the facilities nearby, you can take private Pilates lessons that involve doing exercises on a variety of low-tech machines using pulleys, springs, and straps. But you can get all the benefits of Pilates from mat-based exercises in a class or at home, too. Pilates moves take a lot of concentration, and you may prefer to take a Pilates class first so you can learn the proper technique.
Most Pilates moves will work your abs and lower back, as well as your thighs and buttocks. So even if the numbers on the scale stay the same, you will develop a leaner silhouette and better posture from Pilates workouts.
Strengthening the core muscles of the body is one of the principles of Pilates; Pilates abdominal workouts are one example of how Pilates weight loss can work by building strength and helping the body to burn fat. Pilates abs exercises focus on the deep abdominal muscles that stabilize the core of the body.
Here's a Pilates deep ab exercise to try:

• Start by lying on your back. Pull your knees towards your chest and place your hands behind your head. Don't lock your fingers or pull on your neck.
• Bring your left elbow towards your right knee while extending your left leg straight out in front of you, parallel to the floor.
• Hold the position while you exhale, then repeat on the other side. Repeat 5 times on each side for a total of 10 crisscrosses.

One of the key health benefits of yoga is that you are building strength without stress, because you are working against your own body weight. Also, balancing postures engage your core muscles and build core body strength.
You need not be flexible to benefit from yoga--even one beginner class a week can contribute to your overall health and fitness and make you better able to handle other tough workouts if you are training for marathons, triathlons, or other events.
You can find enough styles of yoga to fit almost any fitness level or interest. If you want a more active yoga practice, try ashtanga or Bikram yoga. If you want to focus on body alignment, opt for Iyengar or Kripalu. Be aware that some classes (and instructors) have more of a spiritual attitude than others, so you may need to sample a few classes before you find the right fit. And you need not stick to one style. Go to ashtanga yoga on Monday and Bikram on Wednesday. You can enjoy the health benefits of yoga from any style.
Curious about hot yoga? Also known as "hot yoga," Bikram yoga first became popular in the U.S. in the 1970s. Temperatures in a Bikram or hot yoga class approach 100 degrees, so bring a towel and bring your own mat, and be ready to sweat.
Ideally, the sauna-like environment of a Bikram yoga studio helps the body eliminate toxins through sweat. Also, the extreme heat makes the muscles more flexible. If you are new to Bikram yoga, it's normal to feel slightly dizzy or lightheaded at first, but if you feel seriously ill, back off and relax.

Do you ever wonder how dancers get their great legs? A dancer's legs workout will tone and strengthen your legs and promote flexibility, which is helpful for any sport or activity.
Here are some basic exercises from a dancer's workout, and all you need is a chair to be your partner.

• High kicks: Stand with your heels together and your toes turned out. Hold the back of a sturdy chair with your left hand and raise your right arm overhead. Raise your right leg as high as you can without leaning back. Keep a straight torso and pull your abs in. You may only be able to lift your leg a few inches off the floor, but that's okay. Lower your right arm to your side and circle your raised leg out to the side and then behind you. Then dip your torso towards the floor, using the chair for support, and extend your right arm out in front of you. Lower your right foot to the floor and return to the starting position. Repeat as desired, and switch to the other side.

• Scissor legs: Lie on the floor on your left side. Cushion your head on your left arm and place your right hand on the floor for balance. Stack your legs in line with your torso. Raise your right leg about two feet from the floor and hold it while you raise your left leg about one foot from the floor. Pause and lower the left leg, then the right leg. Repeat as desired, and switch to the other side.