Not Just for Kids!

When was the last time you jumped rope? Elementary school? Junior High? Well, maybe it’s time to try it again … because skipping rope isn’t just for kids.  It’s an extremely efficient calorie consuming, fat burning aerobic exercise.  Jumping rope is one of the reasons why boxers are considered the fittest of all athletes. It increases cardio health, physical endurance, coordination and agility while toning your body. Jumping rope can burn up to 1,000 calories per hour. And you can take a jump rope with you and fit in a workout almost anytime or anywhere.

Roping Essentials

It takes very little to get started, other than a good rope and a decent pair of aerobic shoes or cross trainers that have reinforced toes and a lot of cushioning for the balls of the feet.

There are a lot more choices in jump ropes than there were when we were kids. Today’s jump ropes offer choices of materials, grip styles and lengths. Avoid weighted handles, which can become too cumbersome and choose a light-weight, adjustable rope with foam grips that don’t slip in sweaty palms. Because you will get sweaty!

To determine the proper length for you, stand with one foot on the center of the rope and bring both handles together in front of your chest. The handles should reach about chest high.

Basic Do’s and Don’ts

Before getting started, keep the following guidelines in mind:

• Grip the handles lightly.
• Relax your shoulders and keep your elbows close to your body.
• Keep your knees slightly bent.
• Use your wrists to turn the rope, (not your whole arm) and try to keep a smooth arc in the rope.
• Think about your posture … keep your core muscles tight, back straight and head up.
• Keep your jump low to minimize the impact on your knees and ankles.

Make it fun

Once you get the basic jump down, add some variety to keep it fun. Add some kicky music to keep you energized. Get creative with your style … jump backwards, vary your foot work, lift your knees higher or scissor your legs. Rather than totally stopping when you’re tired, twirl the rope from side to side and keep your feet moving by walking in place or stepping side to side. Once you catch your breath, jump back in.

After time, you’ll notice you can jump for longer periods without tiring. And you’ll have more energy for other sports and activities … and just for life in general. And let’s not forget improved muscle tone and a leaner you as your body efficiently burns all those calories and fat!

Your Target Heart Rate

Everyone has a goal in mind when starting an exercise program, whether it’s to lose weight, burn fat, increase cardiovascular health and endurance, release stress, lower blood pressure or just plain feel good. But in order to reach those goals – in order for your workout to be effective – the most important factor to be aware of is your heart rate.

Your heart rate is the number of times your heart beats per minute. But there are three types of heart rate that you need to look at when beginning an exercise program:

1. Resting heart rate (RHR): the beats per minute when you aren’t exerting yourself (which varies per person) but averages out to about 70 BPM (beats per minute) for men & 75 BPM for women
2. Maximum heart rate (MHR): the rate at which the heart beats at 100% exertion
3. Target heart rate (THR): the desired range of heart rate during exercise that enables your heart & lungs to receive the most benefit from a workout.

Pacing yourself during exercise provides the greatest results for your efforts. To burn fat and improve cardiovascular endurance, you have to maintain a sustained workout in the “zone” – that means working at your THR level for a minimum of 30 minutes.  Working below your THR won’t give you those fat burning and cardiovascular benefits and working above your THR will make it difficult to sustain your workout.

Heart Rate Chart

The following chart (from the American Heart Association) indicates the estimated THR for different ages. Find the age category closest to yours and then read across to find your target heart rate.

You can also calculate your target heart rate by subtracting your age from 220 to determine your maximum heart rate and then multiply that number by 70 percent.  For example, if you’re 50, your maximum heart rate would be 170 multiplied by 70 percent for a THR of 119 (220 – 50 = 170; 170 x .70 =119).

Heart Rate Zone

There are three ways to check your heart rate during a workout to make sure you’re working in your zone.

• Find your pulse (either on the side of the neck or on the wrist) and count the number of beats for 6 seconds and multiply by 10. You’ll need a clock or watch with a second hand for this.
• Take the talk test … if you can carry on a normal conversation, you aren’t working hard enough; if you can’t talk at all, you’re working too hard.
• Invest in a heart rate watch, a convenient gadget that straps onto your wrist (some require a chest belt, while others don’t). Press a button or the watch face to get a heart reading.  You can get really fancy ones that come with all kinds of things, like calories-burned calculators, pedometers, timers, stopwatches, and more.

If you’re just beginning your program, start out easy (maybe 50-60 percent of your MHR, to test the waters). If that feels good, move up to 70%. Once you’re comfortable with your program, you can push that number higher and may find that you can go as high as 85 percent of your MHR. But keep in mind that it isn’t necessary to work that hard to stay in shape. And, as always, check with your doctor before beginning any new exercise program.

A few tips to help you get the most out of your workout

If you’re just starting out in your pursuit for fitness, or if you’ve been working out but aren’t seeing the results you hoped for, take note of some common exercise mistakes that can prevent you from getting the most out of your efforts. 

1. Skipping the warm up.  The purpose of a warm-up is to gently prepare the body for the increased stress from the upcoming exercise session. Without this, you’re asking your body to work before the oxygen and blood flow have reached the muscles. A 5-10 minute easy jog, brisk walk, dance around the living room, will warm up your muscles and body temp and help you avoid injury.

2. Getting real with goals. Unrealistic or vague goals can lead to frustration and just plain quitting before really getting started. Try to be realistic about what you can accomplish with your schedule and lifestyle. For instance, it takes 3 1/2 to 4 hours a week of physical activity just to prevent weight gain, so it’s going to take more than that to actually lose pounds.

3. Over-doing it.  A common beginner’s mistake is to start working out too intensely which can result in sore, stiff muscles – or worse, injury.  It’s important to work consistently and gradually progress to avoid injury and make improvements. Start slowly, test the waters, and see what your body can safely handle.

4. Same old, same old.   The same workout week after week not only gets boring, but loses its effectiveness. Muscle confusion is a key concept in gaining and maintaining fitness. Switch it up as much as possible … change from the treadmill to the rowing machine or stair stepper, try a spinning or ashtanga yoga class instead of aerobics.

5. Avoiding strength training.  Many people mistakenly think they need only a cardiovascular exercise program to remain fit. But both men and women, naturally begin to lose muscle mass around the age of 30.  Strength training builds muscles, increases the metabolism, helps prevent osteoporosis and also helps us maintain balance as we age. Keep in mind that muscle weighs more than fat, so as you increase muscle mass, you do burn more calories but you may not see that on the scales at first.

6. Technique is everything. Learning the correct way to exercise is essential to getting results and avoiding injury. Improper form in a lunge or squat can lead to serious knee injuries, lifting weights improperly can lead to back injuries, not using full range of motion while exercising will produce less-than-optimal results. Form matters, so if you’ve never worked out before, it pays to invest in a few sessions with a certified personal trainer.

7. Skipping the cool down.  Just as important as a warm up is the cool down.  Another 5 – 10 minutes at a slowed pace allows your heart rate to return to normal and flushes the built up lactic acid from your system, which helps minimize or prevent muscle soreness. Never come to a sudden stop at the end of your workout.

8. Ignoring hydration. Your muscles need fluid to contract properly, so if you don’t drink enough, you can get muscle spasms or aches. Remember, if you’re thirsty, you’re already somewhat dehydrated. Drink lots of water before, during and after exercise. Sports drinks are unnecessary unless you’re a high intensity athlete working out for hours each day. The average person working out at the gym doesn’t exercise enough to deplete electrolytes and potassium levels. Stick to water.

9. Foregoing the stretch. Stretching allows greater freedom of movement and improved posture, increases physical and mental relaxation, releases muscle tension and soreness, and reduces risk of injury.  However, stretching cold muscles can lead to injury so do your stretching after your workout. Hold each stretch for 20 – 30 seconds and NEVER bounce in the stretch – bouncing increases your risk of straining or pulling the muscle. Stretching is as important to your fitness plan as cardiovascular training and strength training.

10. State of mind. Exercise should be fun, or at least it should feel good — if not during the workout, then when you’re finished. If you think of it as torture, you won’t do it! There are so many choices out there … find the right type of exercise for you, vary what you do each day, have realistic goals (come on … you really didn’t expect to lose 5 pounds in one week, did you?) and it’ll be easier to make the lifestyle change that leads to a long life, healthy body and happy state of mind.

A Perfect Exercise

Many years ago, I heard Jack LaLanne, the “Godfather of Fitness” say “if you only have time to do one exercise, do push ups.” Why? Because the simple push up is the single exercise that engages every muscle group in your body.  To perform a proper push up, you have to use your arms, chest, abs, hips and legs. It requires that you hold you body like a plank –with all your muscles flexed – balancing on your hands and the balls of your feet. The act of lifting and lowering your entire weight is challenging, even for someone who’s fit. The push up is the ultimate measurement of your fitness level.

An Enduring Measure of Fitness

Many people simply don’t have the upper body strength to do a push up, men and women alike. As our nation gains weight, arms are collapsing under the mass of our own bodies.  And, in the effort to lose weight, we concentrate more on aerobic exercise to burn calories and neglect strength training. As we age, the ability to do push ups in proper form and more than once is an important indicator of our ability to endure the rigors of growing old.

For instance, researchers who study the biomechanics of falling note that push ups can provide the strength and muscle memory to reach out and break a fall. If you’ve ever fallen forward, you know that you automatically reach out to catch yourself, ending in a move that is like a push up. Ideally, as your hands hit the ground, your wrists and arms absorb the impact and your elbows bend to reduce the force.  But without upper body strength, your elbows buckle, and you continue to fall until your head hits the ground.  And without muscle mass to help protect your bones, one or more may break!

Through the natural process of aging, we lose as much as 30 percent of our muscle mass between the ages of 20 and 70. Regular exercise that includes strength training can prevent that decline.  Women are at a particular disadvantage because we start off with about 20 percent less muscle than men.

Based on national averages, a 40-year-old woman should be able to do 16 push ups. A man the same age should be able to do 27. By the age of 60, the numbers drop to 17 for men and 6 for women.

The Proper Form

Properly performed push ups work the pectoral (chest) muscles, the triceps (back of the arms), biceps (fronts of the arm), the deltoids (shoulders), latissimus dorsi, rhomboids and trapezius (upper back), plus the forearms, wrists and hands. Additionally the abdominal muscles, lower back, glutes, hamstrings and calves are flexed  in order to stabilize the body.

• Begin on all fours – hands and knees – with your hands positioned directly under your shoulders and your knees under your hips.
• Straighten your legs so that you are in a plank position with your back straight, your neck in line with your spine (chin slightly tucked), your tailbone tucked and abs tight. You should be in a straight line from the tip of your head to your heels, resting on the balls of your feet.
• Inhale and lower down until your arms are bent at a 90 degree angle (your chest should not touch the floor).
• Exhale and push up until your arms are almost straight. Keep your arms slightly bent to keep the chest muscles activated and the pressure off of your elbows.
• Keep the movements controlled and repeat as often as you’re able while holding your position properly.
• Perform some stretches to complete your workout.

(To see how your core muscles benefit from the push up, try performing one push up without holding your abs tight and your tail tucked. You’ll feel the difference immediately, most likely with discomfort in your lower back as it sags towards the floor.)

If the standard, floor-based push up is too difficult, don’t give up. There are lots of modifications that you can try. Start by standing about 3 feet away from a wall or countertop, place your hands against the surface in line with your shoulders, and press up and down. Eventually, as your strength increases, move to floor push ups on your knees. One great thing about push ups is that, performed daily, your strength increases quickly.  Set a goal for yourself.  If you can perform 10 reps today, make yourself do 11 tomorrow.

Push Up Perks.

• Push ups can be performed anywhere and require no equipment.
• They’ll tone your arms, shoulders, chest and upper back without adding bulk. (Sorry, guys, but if you want bulk, you have to lift weights.)
• There are a great variety of ways to perform push ups that will increase tone in different muscle groups, such as the triceps.
• Push ups increase shoulder strength and overall health of the shoulder joints.
• Push ups improve your reaction time by training your proprioceptive fibers (microscopic nerves responsible for keeping your body balanced) to respond more quickly.

At age 95, Jack LaLanne is still doing push ups as part of his 90-minute daily workout.  As he recently told a reporter for the New York Times, “I hate it … but I like the results. Exercise is something you’ve got to do the rest of your life.”

The latest craze in athletic footwear is making an awful lot of promises.  Can a pair of shoes tone and tighten your legs, give you a perky derriere, burn more calories and get you in shape without setting a foot in the gym? Let’s examine ….

The idea of reshaping your body with your shoes is not original. Remember the earth shoes craze in the 70s?  They featured “negative heel” technology that promised natural body alignment and better posture.   And Dr. Scholl’s exercise sandal — the wooden sole and leather strap sandal that promised beautiful, toned calves.

The latest in the line of “fit” shoes are the “rockers” – MBT’s Antishoe, Skechers‘ Shape-Ups and Reebok’s Easytones. Will the other major shoe companies be far behind?  With the least expensive model starting at right around $100, this is very big business, as sales are predicted to reach over $800 million in 2010.

The rocker shoe isn’t new, but as its comfort and design has improved, so has its popularity. Rockers were initially developed for people with back pain, poor circulation, people who suffer with plantar fasciitis or for those who are on their feet all day. The highly cushioned, curved sole forces the wearer to work harder to maintain balance while the shoe takes pressure off the forefoot, resulting in relief for the hip and knee joints and immediately improving posture. The rolling heel-to-toe gait is designed to simulate walking in a more natural environment, sort of like walking on sand, activating more muscles in the feet, legs and derriere.  More active muscles burn more calories.

The theory is valid.  The question is — do they really do more than your standard fitness shoe?

In a six-week trial commissioned by Skechers and conducted by a California chiropractor, each of a dozen women were given a pair of  Shape-Ups and told to wear them during their normal daily activities and walking programs. There was no control group and the test wasn’t rigorously designed. To summarize briefly, the results showed an average weight loss of 3.25 lbs, a small loss in body fat, and an improvement in glute strength and lower back endurance.

In an unpublished study commissioned by Reebok, the University of Delaware tested five women on a treadmill with electronic sensors attached to their legs.  The results showed that wearing the EasyTone worked the gluteal muscles an average of 28 percent more than when wearing a typical Reebok walking shoe and hamstring and calf muscles worked 11 percent harder. Reebok maintains that it has collected 15,000 hours’ worth of wear-test data from shoe users who say they do notice the difference.

WLKY TV, a television station located in Louisville, Kentucky, performed its own study, which it reported on just last week. In a test similar to Reekbok’s, three subjects walked on a treadmill with sensors attached to the muscles in their legs, glutes and abs.  One wore her Mary Jane shoes and then switched to Fit-Flops and the other two wore their regular running shoes and then switched to Sketchers Shape-Ups and Reebok Easy Tones, respectively.  Their results were quite surprising — in each case the leg and glute muscles actually worked less in the fit shoes than in the standard shoes.  One positive note — the subject wearing the Skecher  Shape-Ups did show a significant increase in abdominal activity (400%).

There have been no studies to date on the long term benefits of walking in rockers.  Once the body adjusts to the unstable walking surface, the added toning effects, if there are any, may not last.

The American Council on Exercise (ACE) has commissioned a study by the researchers at the University of Wisconsin, La Crosse, to investigate the claims of the Reebok EasyTone and other “toning” walking shoes. The results of that study are expected to be available in Spring/Summer 2010.

Rockers aren’t for everyone, so you may want to consider a few things before investing in them.  (1) Wearing rockers can aggravate symptoms of motion sickness.  (2) Switching from your stilettos to rockers can cause major damage to your calf muscles and hamstrings, so be sure to do some warm up exercises and stretches before donning the shoes. (3) If you have balance problems or your feet tend to over-pronate, you may want to avoid the shoes entirely.  And (4) rockers are recommended for walking only – they aren’t safe for running, jumping or activities that require lateral movement.

As you can see, the jury is still out on this one.  If you’re in the market for a new pair of walking shoes, try them out.  Let us know what you think!

I subscribe to Shop Smart, a fantastic magazine put out by Consumer Reports.  I never make a major purchase decision without checking out their reviews and recommendations.

This month’s magazine reviewed some of the best new home treadmills and ellipticals.  One of the machines they mention in a sidebar is the Ab Circle Pro.  I’ve seen the commercials for this product and was curious about it.  The commercial claims that, by using this machine for just 3 minutes a day, you can lose weight and get the “flat, washboard abs and sexy ‘V’ shape that you’ve always wanted.”  The claims sounded a bit preposterous to me, but what were Consumer Reports’ findings?

Well, it wasn’t quite as bad as I thought … they did find that it works the abs, and if you stay on it long enough, you can get an aerobic workout about equal to a brisk walk (no one can get an aerobic workout in 3 minutes, with or without machines). Some of the testers said they felt like the machine worked their arms more than their abs and half said they felt little muscle fatigue at all.  A few even complained of back and knee pain.  The Ab Circle Pro comes with a strict nutrition plan … you’d probably lose weight just from following the diet.  The cost?  $200.  The conclusion?  Skip it!

This got me wondering about some of the other infomercial machines and their effectiveness.  The ads always claim the workouts are easy and fun and promise amazing results.  But do they really deliver what they promise? For a review of 10 of these fitness devices, check out Infomercial Fitness Devices Put to the Test .   By the way, these products aren’t cheap … the cost,  if you bought all of them, would total $2,355, which is about the price of a really good treadmill!

Out of the ten, one item did get a good review and that was the Urban Rebounder.  This is a mini-trampoline, with a removable support bar.  The testers found that they could burn about as many calories as they would jogging at about 5.6 mph, that it was easy to use and a nice change from typical aerobic exercise.  (And one point that wasn’t mentioned about rebounders is they give you a low impact workout, so they’re easy on your knees, hips and lower back.)

Bottom line?  The machines were fairly costly, cumbersome, uncomfortable, sometimes dangerous, and (except for the Urban Rebounder) mostly ineffective.  So, if you’re thinking about investing some money in fitness equipment, be sure to do your research before spending your hard-earned dollars.

Personally, I think you can get just as effective a workout with an exercise mat, a couple pairs of dumbbells, a set of toning tubes, and an exercise ball.  And they take up way less storage space!

If any of you have purchased infomercial fitness apparatus, please share your experiences, good or bad.  I’d love to hear about them!

Ever wonder why you’re gaining weight as you age?  It doesn’t seem like you’ve changed your eating habits, so what’s the story?  Yes, you know you should exercise more, but you’ve never exercised regularly and haven’t had a weight problem before.  So why have you slowly been gaining weight? And why is it so hard to lose?

One of the reasons we gain weight as we age is because our metabolism, the rate at which our bodies burn calories, slows down.  It’s estimated that metabolism naturally slows about 5% per decade after age 30.  But why does our metabolism slow?

As we enter our 30s, muscle mass naturally begins to decline and that decline picks up speed as we grow older.  Because lean muscle burns more calories (about 35 a day per lb, while fat burns just 2 calories a day per lb) our metabolic rates begin to slow as muscle mass diminishes. So we require less food to fuel our bodies. Since we continue to eat as we always have, the calories that aren’t used are stored as fat and we gain weight.

Aerobic exercise, of course, will burn calories and help you lose weight, as will dieting.  However, aerobic exercise doesn’t build muscle.  And when you diet without exercise, you not only lose fat, but you lose muscle as well.  So, you still have the problem of losing muscle mass.

There’s only one way to rebuild muscle (or prevent its loss in the first place), and that is with strength training. The good news is that anyone at any age can start a strength training program and begin rebuilding muscle. No, we’re not talking “Arnie Schwarzenegger muscles” … that’s bodybuilding and we’re not going there!

As you increase your lean muscle mass, the speed at which your body burns calories will increase.  Your body will utilize the food you take in more effectively, you’ll find that you can eat more without gaining weight and your muscle to fat ratio will improve, giving you an overall leaner, stronger appearance.  Additionally, resistance training lowers blood pressure, increases stamina and improves balance. Simple daily tasks will become easier. And, for many post-menopausal women, bone density will increase.

Strength training doesn’t require big, costly weight machines or gym memberships. Push ups, squats and lunges are basic strength training exercises that will build muscle and you can do them anywhere. You can use common household items like soup cans or filled water bottles. Dumbbells and toning tubes are inexpensive options for strength training at home.  But if you’ve never trained with weights, you may want to consult with a trainer to get you started with a basic plan and to learn proper form.

A well-rounded fitness program should include aerobic exercise, strength training and flexibility exercise.  Aim for about 30 – 45 minutes of moderate aerobic activity at least 5 days a week (it can be broken down into smaller increments and still be effective), resistance training 3 days a week and include stretching after all your workouts to maintain flexibility.  Vary your activities to keep from becoming bored.  Always check with your doctor before beginning any exercise program, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Have you noticed a new trend recently regarding the stability ball?  These wonderful fitness tools aren’t just being used in the gym — they’re now being used in offices and schools as replacements for standard chairs.

Grammar school teachers have been providing them for their classes. Because the students must frequently change positions to maintain balance, teachers find that they have improved alertness and concentration.  Experts say that the brain is stimulated by the use of the core muscles as the kids shift positions on the balls, causing them to be more focused.

Adults are also getting into the balancing act at the office.  Many have replaced their desk chairs with these exercise balls, getting a workout while at work.  In an article in courier-journal.com, Indiana University’s School of Health, Physical Education and Recreation kinesiology lecturer Kelly Jo Baute states that while sitting on a stability ball, the body is allowed to move more freely than when sitting in an office chair, which provides an opportunity to strengthen the postural muscles.  Additionally, the quadriceps and hamstring muscles are activated by working to keep the ball from rolling around.

According to Chard Garvey, a physical therapist with the Jeffersontown office of KORT (Kentucky Orthopedic Rehab Team), “bodies like movement.  The more people tend to move, as a general rule, the better they tend to feel versus sitting in a chair that you don’t have to use a lot of musculature to support yourself.”  (Carter, Darla. “Stability balls get a workout subbing as office desk chairs.” courier-journal.com • December 10, 2009)

If you‘re thinking about replacing your desk chair with a stability ball, make the change gradually over time.  Baute recommends an approach of about 20 minutes in the morning and 20 minutes in the afternoon.  And you may have to build up to that.  Also, be aware of your posture.  Because there is no back support, you may tire and begin to slouch.

Stability balls are known by many names, i.e. exercise ball, fitness ball, gym ball, yoga ball, Pilates ball and Swiss ball. They come in several sizes, so be sure to choose the size that allows your hips and knees to be at a 90 degree angle when your feet are on the floor.  (Don’t choose by color — they’re color-coded by size.)  Generally, if you are 4’11” to 5’4”, choose a 55 cm ball; 5’5” – 5’11”, choose a 65 cm ball; and over 6’, choose a 75 cm ball.  Also, be sure the ball you choose is burst resistant and is fully inflated so that it is firm.  If you have back problems, check with your doctor before attempting to make the switch.  And be careful … you could fall off!

If you’re in the market for a high quality stability ball, consider the Natural Fitness Burst Resistant Exercise Ball.  It provides a firm, comfortable surface, is burst resistant to 600 lbs. and is made of non-toxic, phthalate free, latex free composite vinyl.  Natural Fitness plants a tree for every one of its products sold. Their Zero Impact Program funds this important reforestation program in areas of the world most needing the benefits of agroforestry and with tree species chosen for the greatest impact to the local ecology and people.

If you are the least bit interested in getting in shape and looking fit and healthy, you’ve probably heard about the importance of having a strong “core.”  But what does a “core training” mean?  Well, let’s define it, understand its relevance, and then look at some of the great equipment available to help you develop and maintain it.

Your “core” is the midsection of your body from your groin to your shoulders.  It includes the pelvis, glutes, abs, back and chest muscles. These muscles work together to control movements, transfer energy, shift body weight and move in any direction.

Core strength distributes the stresses of weight bearing and protects your back. It’s these core muscle groups that work in harmony to transfer power from the legs to the upper body and vice versa. Every move you make starts from your core.   In order to be effective, core conditioning exercises need to target all these muscles.  A flat tummy or “six-pack” abs doesn’t mean you have a strong core. Strong abdominals without strength in the muscles in your back, hips and glutes won’t provide the benefits of core fitness:

• Good posture
• Greater balance and stability
• Improved body control
• Increased power output to your extremities – your shoulders, arms and legs
• Reduced risk of injury
• Decrease in, or prevention of, low back pain

The following is a list of products that you can use to develop and strengthen your core region.

1. An exercise mat.  Whether you’re performing the standard crunch, the bicycle, a reverse crunch, or any other floor exercise, a thick mat will protect your from a cold, hard floor and offer cushioning for your spine, elbows, hips and knees.
2. Exercise ball.  The exercise ball is known by many names, i.e., fitness ball, stability ball, balance ball, Swiss ball, yoga ball, etc.  By performing standard floor exercises on one of these balls, you’re increasing the level of difficulty by adding balance and leverage challenges and increasing your range of motion. You can even use them as chairs … get a workout while sitting at your desk or watching TV.
3. Foam Roller.  Increase the intensity of your mat work by performing ab exercises or chest presses while balancing on its unstable surface.
4. Stability or balance disc.  A very versatile piece of equipment.  I use this on my chair while sitting at my desk (I’m using one now).  It engages the core muscles that are normally at rest while sitting.  The disc can also be used to stand on – try it while doing squats or lunges; or sit on it while doing crunches.  Many of the exercises that you perform on a balance ball can be performed on the disc.  It allows for an increase in your range of motion but offers a little more stability and takes up less space.
5. The Ab Wheel.  This is an extremely effective piece of equipment when used properly.  It isn’t for beginners, though.  It requires both abdominal and back strength and a lot of control.
6. Balance Board or Core Board.  Different products, but same results.  Stand on it with one or both feet for balance training. Excellent for yoga, skiing, golf, martial arts, soccer and any other activity that requires good balance and lower body strength and agility.
7. Resistance Bands & Toning Tubes.  The use of bands and tubes create tension throughout every part of your exercises.  You recruit more muscle fibers to maintain good form and to keep your movements smooth.
8. Dumbbells and Workout Bars.  If you want to maximize your strength gains, you have to add resistance to your core exercise, especially once they become easy.  Adding strength training with weights to your workout challenges you to maintain good form and stability while building and toning your muscles.
9. Push Up Bar.  One of the best exercises you can perform for total body strength is a push up (just ask Jack LaLanne). Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs. A push up bar provides a variation to the standard push up by increasing your range of motion while reducing stress on your wrists and forearms.
10. Pull Up Bar.  One of the most overlooked exercises for building upper body, back and core strength.  Add a pair of ab slings to work out the lower abs and hip flexors by hanging from the bar and trying to lift your knees.

Core stabilizing and strengthening exercises should be a part of every fitness program.  Core exercise equipment will help you reap the benefits of  a strong core:  you’ll stand straighter, look leaner, feel stronger and perform better.

Aerobic exercise improves your overall health and is easy to incorporate into your daily life.  Consider the benefits that you’ll reap:

1. By combining a healthy diet with 30 minutes of regular aerobic activity 5 – 7 days a week, you’ll lose weight and keep it off.
2. Aerobic activity stimulates your immune system, which leaves you less vulnerable to minor illnesses, such as colds and flu.
3. Aerobic exercise reduces your risk of heart disease, high blood pressure, type 2 diabetes, obesity, strokes, and more.
4. Aerobic exercise strengthens your heart.  Like any muscle in your body, the stronger it is, the more efficiently it works.
5. Aerobic exercise energizes you.  With regular exercise, you’ll find that you have more energy to deal with day to day activities.
6. Aerobic exercise is a natural anti-depressant.  It boosts your mood, helps to relieve anxiety and helps you relax.
7. As you age, aerobic exercise helps you remain mobile and limber and keeps your mind sharp.
8. You’ll live a longer and healthier life when you exercise regularly.

Recent studies have shown that 30 minutes of aerobic exercise every day is just as effective as one hour, three times a week.  Even breaking the 30 minutes down into 10 minute increments throughout the day offers aerobic benefits.

Although it isn’t necessary to use any equipment to achieve cardio fitness — just a good pair of shoes — still, aerobic accessories can add variety to your routine and aid in the effectiveness of your workout.

Pedometers are great accessories if you’re walking for fitness.  You can find pedometers that will count steps, calories and even distance.  They can be a great motivating tool as you count the number of steps you take and set goals to increase that number with each workout.

Heart rate monitors are practical, versatile tools that offer a myriad of features depending on the model you choose.  They come with or without chest straps, and offer features such as target zone monitors and alarms, stop watches, timers, lap counters, fat & calories burned, and more.

Aerobic steps are a great way to add variety to your aerobic workout. For a fun and challenging workout at home, pop a step aerobic recording into your DVD player (you can pick some up at your local library if you don’t want to buy them) or put on some high-energy music and start moving.

Jump ropes aren’t just for kids!  Jumping for just 15 minutes will burn about 125 calories – more than swimming or bicycling for the same amount of time.  Plus jumping helps to improve balance, endurance and agility.

It’s always recommended that you check with your physician before beginning any fitness program.  And start out slow. Regardless of your age, weight or athletic ability, you will benefit from aerobic exercise.