Forearm Exercises

Forearm Exercises

Reverse Curls

This exercise emphasises the brachialis muscles and the supinators muscles of your forearms.

Grip a barbell with your hands placed shoulder width apart. Palms of your hands facing down. Stand up right with your feet shoulder width apart. Let the barbell hang at arms length in front of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction. Slowly lower the barbell to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the movement slow and controlled. For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also do this exercise with a bar attached to a low cable pulley.

Barbell Wrist Curls

This exercise works the forearm flexor muscles.

Grab a barbell with your hands narrower then shoulder width apart. Palms of your hands facing up. Sit on a flat exercise bench, let your forearms rest on the bench, your wrists should be hanging over the end of the bench.

Using your forearm strength, curl the barbell moving only your wrists in a small semicircular arc. Hold the barbell at the top position for a second to maximize the peak contraction in the forearm flexors. Slowly lower the barbell back to the starting position. Repeat.

Tips - you may want to place your thumbs on the same side of the bar as your fingers. Some people find that this helps to isolate the forearm flexors better. Instead of doing this exercise on a flat bench you can do it in a seated position and have your forearms rest on your thighs and let the barbell hang over your knees.

Dumbbell Wrist Curls

This exercise is similar to the barbell wrist curls. It works the forearm flexor muscles.

Grab a pair of dumbbells and keep the palms of your hands facing up. Sit on a flat exercise bench, let your forearms rest on your thighs, your wrist should be hanging over the end of your knees.

Using your forearm strength, curl the dumbbells moving only your wrist in a small semicircular arc. Hold the dumbbell at the top position for a second to maximize the peak contraction in the forearm flexors. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same with the other arm.

Tips - you may want to place your thumbs on the same side of the bar as your fingers. Some people find that this helps to isolate the forearm flexors better. You can also do this exercise with one arm at a time.

Barbell Reverse Wrist Curls

This exercise works the forearm extensor muscles.

Grab a barbell with your hands narrower then shoulder width apart. Palms of your hands facing down. Sit on a flat exercise bench, let your forearms rest on the bench, your wrists should be hanging over the end of the bench.

Using your forearm strength, curl the barbell moving only your wrists in a small semicircular arc. Hold the barbell at the top position for a second to maximize the peak contraction in the forearm extensors. Slowly lower the barbell back to the starting position. Repeat.

Tip - Instead of doing this exercise on a flat bench you can do it in a seated position and have your forearms rest on your thighs and let the barbell hang over your knees.

Dumbbell Reverse Wrist Curls

This exercise is similar to the barbell reverse wrist curls. It works the forearm extensor muscles.

Grab a dumbbell with one hand and have the palm of your hand facing down. Sit on a flat exercise bench, let your forearm rest on the bench, your wrist should be hanging over the end of the bench. Place your empty hand on your knee to support your body.

Using your forearm strength, curl the dumbbell moving only your wrist in a small semicircular arc. Hold the dumbbell at the top position for a second to maximize the peak contraction in the forearm extensors. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same with the other arm.

Tip - Instead of doing this exercise on a flat bench you can do it in a seated position and have your forearm rest on your thigh and let the dumbbell hang over your knee.

Tricep Exercises

Lying Barbell Extensions

This exercise works the triceps, particularly the large inner head of the tricep muscle.

Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a training partner hand you a barbell. Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat.

Tips - have a training partner spot you while you are doing lying barbell extensions just in case you need help lifting the weight. For variety you can do this exercise with an ez bar or dumbbells.

Close Grip Bench Press

This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids.

Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.

Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest.

Tricep Dumbbell Extensions

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.

Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

Tip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.

Tricep Push Downs

This exercise targets the triceps, particularly the outer head of the triceps.

Attach a bar to an overhead pulley. Stand in front of the pulley with your feet shoulder width apart. Grab the bar with a narrow overhand grip. Bend your arms fully and tuck your elbows close to your sides at all times during the exercise.

Moving just your forearms push the bar down in an arc motion until your arms are straight. Hold this position and squeeze your triceps for a second to maximize the peak contraction. Slowly lower to the starting position. Repeat.

Tips - do not let the weight plates touch during the exercise, keep the tension on the tricep muscles. For variety you can use different bars attached to the overhead pulley (i.e. ez bar, V bar, etc.) to work the muscles at different angles.

Tricep Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction.

Grab a light dumbbell in one hand. Stand beside a flat exercise bench. Bend over at the waist until your upper torso is parallel to the floor and place your other hand on the bench to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a couple of seconds to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.

Tip - you can also do this exercise with a handle attached to a low cable pulley. This variation will keep constant tension on the triceps muscles.

Tricep Bench Dips

This is a good exercise that works all of the triceps, but it emphasizes the outer head a little more then the other two heads. Secondary stress is applied to the deltoids.

Place two flat exercise benches parallel to each other and about two and a half feet apart (you may need to adjust the distance a bit after you try the movement). Place your feet on one bench and your hands on the other bench. Keep your legs together and your hands just a bit narrower then shoulder width. Straighten your arms and position your body so it is L shaped between the two benches.

Bend your arms and slowly lower your body between the benches as far as comfortable. Hold this stretched position for a second. Straighten your arms and push yourself back up to the starting position. Repeat.

Tip - you can add resistance to this exercise by having a training partner place a weight plate on your lap.

Bicep Exercises

Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the movement slow and controlled. For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also do this exercise with a bar attached to a low cable pulley.

Standing Dumbbell Curls

This exercise is similar to the barbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Dumbbell Hammer Curls

This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.

Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Incline Dumbbell Curls

This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Have a training partner hand you a barbell. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

Tips - since this is an isolation exercise use lighter weights and really focus on using perfect exercise form. For variety you can do this exercise with dumbbells instead of a barbell. You can also do this exercise with a bar attached to a low cable pulley.

Dumbbell Concentration Curls

This exercise isolates the biceps and is good for getting a peak contraction in the muscles.

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a light dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Tip - since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.

Bicep Exercises & Bicep Workouts - Build Big Biceps!

Larry Scott's big biceps (1960)

Welcome to eBicep.com! eBicep is a site dedicated to bicep muscles. We have detailed bicep exercise and workout guides to help you build big and strong bicep muscles. Our bicep exercise guides explain in detail how to do every bicep exercise using correct technique. Correct technique is important for building big biceps!

Once you know how to do the bicep exercises, you can use our free bicep workout guides to start training your bicep muscles. We have bicep workout guides for beginners through to advanced bodybuilders. Our bicep workout guides are designed for anyone who wants to build big and strong bicep muscles!

eBicep also has information about bicep injuries like a torn bicep muscle, ruptured bicep or bicep tendonitis. We have detailed bicep injury fact sheets to help you manage and recover from a bicep injury. Don't forget, we are adding articles about bicep muscle building and workout plans to eBicep every week! So add the page to your favorites and check back for new bicep articles!

Top Six Fitness Myths

With so much health and fitness information coming from so many different sources, it's no wonder people are confused.

What does it take to get fit? Will crunches get rid of my spare tire? What’s the best way to lose weight? These are the types of questions ACE-certified Fitness Professionals hear on a daily basis.

More than 1,500 ACE-certified Professionals responded to our request for the most pervasive myths and misconceptions about exercise.

Here are their top six responses.

1. Women who lift weights will get bulky muscles.
2. Spot reducing is possible.
3. No pain, no gain.
4. Exercise requires a hefty time commitment.
5. If you exercise, you can eat whatever you want.
6. There’s a magic bullet (quick fix) out there somewhere.

Neck Strengthening Exercises

In today's times, most of the people spend their maximum time sitting in front of computer and this explains the reason why people often keep complaining about pain in their neck. In this scenario, it becomes vital to perform some exercises for neck muscles. There are some fabulous stretching exercises for neck that can help a great deal in relieving stress and your neck pain.

Here are a couple of useful easy to perform neck-strengthening exercises:

• You can either sit or stand with your arms hanging in a relaxed manner and then turn your head on one side. Hold this position for a few seconds and then rotate your head towards the other side. Do about 3-5 reps.
• There is another stretching exercise for your neck, in which you have to move your head up and down. Do about 3-5 repetitions.
• Another fantastic neck stretch consists of tilting your head towards your shoulder. Now move your head from one shoulder to the other and do it for about 3-5 times.

Posture Correction Exercises

In the present scenario, people are becoming very conscious about their looks. But they tend to overlook one of the most important aspects of personality, i.e. posture. Maintaining correct posture not only makes you feel fit and active, but also makes you look smarter and younger. Read further to know about the correct sitting posture…

Ideally your posture should be in such a manner that while sitting, your back is straight, chest up and out and your belly tucked in, because a bulging stomach destroys your very posture and makes it look unattractive. Make sure, that the chair you are sitting on is comfortable and gives support to your spine. When you sit, try sitting in one go, in the sense that there should be a flowing movement. Avoid jerky movements.

At the initial level, you might face a hard time sitting in a proper posture, but, if you make a sincere attempt to perform posture correction exercises, then nothing is impossible. There are plenty of exercises to correct posture and if carried out properly and regularly, they will show good visible results.

Here are some easy to do exercises to correct posture:

• Take a chair and sit comfortably on it with your feet touching the floor. Relax your shoulders and keep your head straight. Now pull your chin in toward your neck.
• There is an exercise called shoulder blade squeeze, which is very simple to perform. All you need to do is to sit on a chair, with your hands resting on your thighs. Keep your shoulders straight and then slowly move your shoulders backwards and squeeze your shoulder blades together.
• One of the easiest exercises is abdominal pull-in, in which you need to inhale and then exhale slowly to a count of five, pulling your tummy in.

Shoulder Strengthening Exercises

We people spend a major part of the day, sitting in front of computer, doing our work. Amidst such a hectic schedule, it becomes difficult to spare time for carrying out some form of physical workout, so as to ensure health fitness. And owing to this fact, people suffer from problems like pain in shoulder blades. But, there are some real easy to perform shoulder-strengthening exercises that you can carry out, even while at work. Read further to learn a couple of stretching exercises for shoulder muscles…

Not only these exercises for shoulder flexibility make you feel active, but also help in toning your muscles. In fact, every person needs to carry out some basic stretches at frequent intervals, to keep away pain and laziness. Apart from the health benefits, it also has soothing effects. It provides relaxation to your tired paining shoulders, keeps your blood circulation going smooth and also helps in relieving stress.

Here are a few stretching exercises for your shoulder muscles:

Heavy Hinges: this is a fabulous stretch not just for your shoulders, but also for your triceps. Stand upright; pushing both your arms straight back, facing downwards. Hold this position for a few seconds. Bend in arms at the elbow (like a hinge), fingers pointing straight ahead, and hold for five seconds. Do about 5 to 10 repetitions.

Chop Wood: if you observe a person doing this stretch, it will appear, as if the person is chopping woods with his axe. But, in actuality, there is no axe in your hand, so don't make your wood cutting movements jerky. Stand straight and clasp both your hands. Now take your clasped hands close to your right shoulder, as if resting an axe there. Now straighten your elbows and move your hands and try touching your left thigh. Take your clasped hands towards your left shoulder and make an attempt to touch your right thigh. Alternating the sides, do about 7 - 8 reps on each side.

Ready For Fight: this is a great exercise workout to increase the flexibility of your shoulder blades. If you'll work on your shoulders that will indirectly help you to strengthen your neck and back also. Sit straight in a chair and raise your arms in such a manner, so as to flare your elbows in an outward position. Keep your hands at your shoulder level and give a push to your elbows, as much as you can. Don't exert pressure on your shoulder blades. Do about 10 to 15 reps.

Strength Training Basics

There is a need to incorporate strength training into your exercising routine. There are innumerable benefits of strength training, to say for example, it helps a great deal in fastening the metabolism rate, thus paving way for achieving a slim trim figure. Not only that, fitness strength training also helps in increasing the bone density, thereby preventing you from disease like Osteoporosis.

The best part about strength training is that it increases your flexibility and boosts your energy levels, thereby enabling you to workout harder. As a whole, you feel active and young, when your joints and muscles feel stronger. You look fresh and feel enthusiastic about carrying out your favorite activities. In one way, it can be said that, it's a fabulous strategy for ensuring that your aging takes place gracefully.

As a part of strength training basics, it is essential for us to know that it is important to indulge in some warm up session before beginning the actual exercise program, as it makes way for nutrient rich blood to go to various areas of the body and thus it helps in lubricating the joints.

Start off with light exercises and then gradually keep on making it tougher, so that the body gets accustomed to doing exercises. You can vary your workout intensity depending on the ultimate goal that you want to achieve. So take up the strength-training program sincerely and work hard to reach your final destination.

Working Out With Dumbbells

Weight training helps a great deal in toning your muscles, thus shaping up your body. Not only it helps in making your body look beautiful, but also builds up your stamina for carrying out a high intensity workout. Youngsters can be often spotted working on barbells and other machines in the gym, but still there are not much of results. Well, a simpler and a more effective idea is to go about working out with dumbbells.

There are innumerable benefits of dumbbell weight training, to say for example, dumbbells provide enough flexibility by leaving scope for adjustment according to one's comfort level. Weight training with dumbbells can even be done at home, because it is very easy to store a pair of adjustable dumbbells, as they do not require much of space. There is a natural movement of your elbows and wrist; thus, it is very comfortable to do a dumbbell-based workout.

There can be different innovative ways of using dumbbells to strengthen your body muscles and also there is an absolute safety in its usage. Well, it can be said that dumbbell workouts lead to total body development, as they not only help in muscle toning, but also help to stabilize your joints. Owning a pair of dumbbells serves as a fabulous home gym and can be bought from any sports goods shop. But if you are suffering from any medical ailment, it is advisable to consult your doctor before doing weight training with dumbbells.

Eye Strengthening Exercises

To strengthen your eyes, there arises a need to perform exercises for eye muscles. Eye-strengthening exercises not only provide a complete relaxation to your tired eyes, but also help in improving your eyesight. There are innumerable eye exercises for better vision, so it becomes of prime importance to incorporate them in your health fitness exercise program.

Here are a couple of exercises for your eye muscles:

• Concentrating on a particular object serves as an excellent solution to strengthen your eye muscles. You can hold a pen in your hand and concentrate on its tip for a couple of seconds. It is one of the simplest eye strengthening exercises and also one of the most effective one.
• Keep your head straight and look at something on your left side and then on right hand side. Keep doing this exercise for about 10-15 times.
• Keeping your head straight, look upwards and then downwards. Do about 10 -15 reps.
• Another fantastic exercise is to roll your eyes completely.

Exercise To Keep Fit

It is necessary for each one of us to do some sort of physical activity. Well, most of us are under the impression that only overweight people need to exercise. But this only a myth. In fact all of us need to exercise to keep fit and active. Not only do the exercises help in shaping your body, but also provide you strength and energy to perform your day-to-day activities efficiently. They help to keep you away from the clutches of diseases.

Exercising acts as a great stress relieving remedy that helps in rejuvenation. The best time to exercise is in the morning. Depending on your choice, you can choose the kind of workout you would like to go in for. There are distinctive types of workouts available for you, like if you enjoy the cool refreshing morning breeze, then you can opt for walking. Walking is a mild exercise and if you have a companion with you to walk along, then nothing like it. For a more high intensity workout, jogging can serve as the best deal.

If you are suffering from some sort of health ailment, then it is advisable for you to consult a doctor first and then decide your exercise program. During summer time, swimming serves as the perfect workout of the season. At the end of the day, whatever workout you choose to opt for, incorporate some muscle stretching exercises in it for the warm up and body cooling down session. Eat healthy and exercise regularly to increase the longevity of your life and to make it a comfortable journey.

Anti Aging Muscle Toning Exercises

Aging is something that we tend to relate with things like decline in body strength, diminishing cardio fitness, reduction in bone density and problems in mind functioning. All these features of aging take place, due to inactivity, which occurs because of non-performance of any sort of physical activity.

If you want to overcome the problem of aging, then there is a natural remedy that you can opt for and it is none other than carrying out anti aging muscle toning exercises. Exercises for anti aging health fitness will not only help keep you fit and active, but also will make you appear 5-6 years younger, by toning your muscles.

It's not just about the beauty that gets affected, owing to wrinkles on your body, but also aging tends to have adverse effects on your health, by paving way for physical ailments to spread their tentacles on you. The reason that can be attributed to the causing of health problems like heart attack, diabetes, obesity, osteoporosis, hypertension, reduced energy levels etc, is nothing but your immobility.

To fight anti aging problem, it is preferable to incorporate all sorts of exercises in your workout regime, so as to ensure maximum results. Make cardio exercises an integral part of your daily workout routine, as they help in boosting up your aerobic functioning levels.

Strength training is like a must for your body, as it helps in raising your metabolism rate, thus fastening your weight loss program. Also it helps to maintain the density of your bones and minimizes the chances of falls. Performing some basic stretches goes a long way in keeping away body aches. For mental fitness, you can go in for mind body relaxing exercises like Yoga, Tai Chi, and Pilates. So, perform anti aging muscle toning exercises to get back your youthfulness.

Breathing Exercise For Relaxation

Today, people are leading such an unhealthy lifestyle, that somewhere down the line, the quality of life is getting compromised. In the contemporary times, means are available to reach heights, but the way to achieve them is real cumbersome. There is a mad rush going on among people, in which everybody is running after money and that is undoubtedly happening at the cost of something that is really precious and that is our physical and mental fitness.

In this scenario, it becomes of prime importance, to look out for ways to minimize worries and relieve stress. It is here where deep breathing exercises come to play a major role, to help you forget your tensions and enable you to derive peace of mind. But there is a need to follow a proper breathing technique; otherwise it won't be effective enough, to provide you with total body relaxation.

All you need to do to carry out your breathing exercise for relaxation is that, sit comfortably on a chair and close your eyes. Now try to concentrate, so as to stop your mind from wandering here and there. Sit absolutely straight and stretch your arms, resting them on your knees. Now breathe in fresh air and hold this position for a couple of seconds. Then gently exhale out the air. Repeat the exercise for about 5 to 10 times and you'll be able to feel the difference. So, perform deep breathing exercise and experience a complete relaxation of your mind, body and soul.

Types Of Cardio Exercises

The reservoir of fat burning cardio exercises is a real comprehensive one, encompassing distinctive types of cardio exercises that help a great deal in conditioning your cardio fitness. For weight management, it becomes of prime importance to perform one or the other kind of cardio exercise, depending on your personal choice. Read further to explore information about the best cardio exercises…

Running is a great sporting activity that is enjoyed by most of the people, especially youngsters. It is due to the fact, that running in open fresh air in the morning is very refreshing and also it gives you a fabulous opportunity to savor the beauty of nature. It fastens your weight loss program, by paving way for the burning of a large amount of calories.

Bicycling is another wonderful workout choice to lose lots of calories and improve your cardiovascular fitness. It can be done indoor or outdoor, depending on your personal preference. A perfect alternative to bicycling, in which most of the people indulge into these days is power walking. For the summer season, there is undoubtedly no better option, than to go in for swimming. It provides a complete support to your joints and also it minimizes the risk of any sort of injury.

The latest trend is of step aerobics, as it is one of the most effective and exciting workout forms. Today, most of the youngsters are hitting the gym to join aerobic classes. This workout basically targets on your legs and butts. For people, who are looking out for a high intensity adventurous type of workout, rock climbing is apt for them, but you need to have proper equipments for carrying out this cardio workout. So, according to your interest, choose your cardio activity and head your way towards blasting your extra calories and achieving cardiovascular fitness.

Eating and exercise: Time it right to maximize your workout

Knowing when and how much to eat and drink before you exercise can make a big difference in how you feel during and after your workout. Here are some tips.

When you eat and what you eat can affect your performance and the way you feel while you're exercising. Coordinate your meals, snacks and what you drink to make the most of your exercise routine.

Eating a lot before exercise can slow you down

When you exercise after a large meal, you may feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources.

"Your body can digest food while you're active, but not as well as it can when you're not exercising," notes Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This is partly because your body is trying to do two things requiring blood supply and energy simultaneously — digesting the food you just ate and providing fuel to keep your muscles active.

Time it right: Before, during and after your workout

On the flip side, not eating before you exercise can be just as bad as eating too much. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react. So what can you do?

To get the most from your workout, follow these guidelines:

• Eat a full breakfast. Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says DeBoer. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.

• Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.

  Most people can eat snacks right before and during exercise. The key is how you feel. Some people feel lightheaded during the first 10 to 15 minutes of their workout if they eat within the hour before exercise. Do what works best for you.

• Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice.
• Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

What to eat: Getting the right fuel for your best performance

Food provides your body with necessary energy. To make the most of your workouts, focus on:

Carbohydrates: Your body's chief source of fuel
You'll feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles use stored glycogen when needed for energy.

Cereals, breads, vegetables, pasta, rice and fruit are good sources of carbohydrate. But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise.

If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. "Research shows it makes no difference in performance whether you drink your carbohydrates or eat them," says DeBoer. Do what feels best to you.

A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.

Protein and fats: Important, but not your body's top fuel choice
Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Most people can easily get the protein they need from such foods as meat, dairy products and nuts, and don't need additional protein supplements.

Fat is an important, although smaller, part of your diet. Fats, as well as carbohydrates, can provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising, though. Fats remain in your stomach longer, causing you to feel less comfortable.

Water: Drink plenty to avoid dehydration
Your body uses the water in your blood to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. The presence of water in your body ensures that you can safely sustain physical activity. As you exercise, your body produces heat. This heat leaves your body as you perspire, taking with it electrolytes — elements, such as potassium, calcium, sodium and chlorine. If you don't replace the fluid you lose during exercise, your heart rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.

To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.

Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting coffee, tea or soda for water, because they often contain caffeine, which acts as a diuretic that causes your body to lose even more water.

Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it. The sodium in sports drinks also helps you rehydrate more quickly.

Signs and symptoms of inadequate hydration may include:

• Thirst
• Fatigue
• Loss of coordination
• Mental confusion
• Irritability
• Dry skin
• Elevated body temperature
• Diminished urine output

Let experience be your guide

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

Anatomy of a Workout

If you've made it to this part of your workout, you've already achieved success, having dealt with the mental obstacles that stand in the way of your workout. The warm up is your chance to focus on the physical...namely, getting your body ready for the workout to come. For this reason, the warm up is an essential part of your workout, not just for your body, but for your mind. Warming up is important for a number of reasons including:

• It warms the muscles and increases body temperature, which improves the oxygen supply to the body
• It helps increase blood flow to the muscles, allowing them to contract and relax more quickly
• It helps prepare the body and the mind for more strenuous activity
• It may help reduce the risk of injury
• It may increase overall exercise performance
• It increases the elasticity of the ligaments, tendons and other connective tissues

There are different ways to warm up and they're often classified into three categories: passive, general and specific. With passive warm ups, you raise the body's temperature by doing things like sitting in a hot tub or taking a hot shower. General warm ups involve increasing the heart rate and body temperature by just moving the body around. Specific warm ups mean you do similar movements to the exercises you'll be doing. Any of these can work and what you choose will often depend on what type of exercise you're doing. Passive warm ups (like taking a hot bath) can be a good choice for gentle activities such as stretching or yoga workouts. For other types of workouts, you may want to choose more specific activities.

Warm ups for Cardio Workouts. For cardio workouts, it's best to stick with lighter versions of the exercise you'll be doing. For example, if you're running, you might start with a few minutes of light walking, move into a slow jog and then into the workout. If you're doing an aerobics workout, you might start with low-impact moves (step-touches, grapevines, marching in place, etc.) before you move on to more vigorous activities.

Warm ups for Strength Training. For strength workouts, you can either do a general warm up (e.g., do a few minutes of light cardio) or a specific warm up where you do warm up sets for each exercise. In that case, you might do one set of the coming exercise with lighter weights before you reach for the heavier weights.

Whatever type of warm up you choose, use the following tips for getting the most of your warm up:

• Warm up for about 5-10 minutes. How long you warm up will often depend on what you're doing and how much time you need to transition into exercise. For example, if you're working out on a cold day or doing a very hard workout, you may need 10 or more minutes to warm up. If you're doing a light workout or you're already warm from doing other activities, you may need just a few minutes.
• Stretch if you need it. There's some controversery over whether to stretch before or after your workout. I often recommend that my clients do the bulk of their stretching after the cool down. But, if you have chronically tight muscles (like your lower back or hips) doing a few stretches beforehand may make your workout more comfortable.
• Take your time. The idea is to warm up gradually. Allowing your heart rate and respiration to increase slowly will make the transition into your workout easier and give your body time to prepare for what's to come.

How To Warm Up Before Exercise

Most athletes perform some type of regular warm-up and cool down during training and racing. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up:

• Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
• Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

• Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
• Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

• Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.

• Improved Range of Motion - The range of motion around a joint is increased.

• Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.

• Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

Typical Warm up exercises include:

• Gradually increasing the intensity of your specific sport. This uses the specific skills of a sport and is sometimes called a related warm-up. For runners, the idea is to jog a while and add a few sprints into the routine to engage all the muscle fibers.
• Adding movements not related to your sport in a slow steady manner: calisthenics or flexibility exercises for example. Ball players often use unrelated exercise for their warm up.

• Which to choose? The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Stretching a cold muscle can increase the risk of injury from pulls and tears. So you are better off doing gradual aerobic exercise before stretching. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them.Make sure your warm up begins gradually, and uses the muscles that will be stressed during exercise.

• Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various way, at various intensities until you find what works best for you.

30-Day Fitness Challenge

Part of getting in shape means changing how you live, from what you eat to how you schedule your time. But, what many people forget is that changing everything at once can be so overwhelming that we end up going back to old behaviors.

If you want to make small, daily changes on the road to fitness and health, this 30-day challenge is for you. This isn't a weight loss program, although you may lose weight during the next 30 days. In fact, you'll have specific instructions not to weigh yourself throughout this entire process. The reason? We want to focus on the journey, not the destination. Here's how it works:

• Each day you'll receive a newsletter detailing your challenges for the day.
• These challenges will include:
  • An Active Challenge - these challenges will require you to be more active throughout the day with a variety of ideas.
  • An Exercise Challenge - these challenges offer more structured cardio and strength routines. You'll have many choices for your workout, but always feel free to do your own routine if you like.
  • A Flexibility Challenge - these challenges will help you increase your flexibility with stretching, yoga and/or Pilates-type exercises.
  • A Nutrition Challenge - these challenges vary and will help you become more aware of your own eating habits (this isn't a diet!)
  • A Mind/Body Challenge - here you'll find a number of challenges that help you relax, regroup and enjoy some quiet moments throughout the day.
• Each newsletter will also include a checklist which you can print and fill out at the end of each day.
• Many challenges will offer other options but not all challenges will work for you. Always feel free to substitute or create your own challenges. Each checklist contains blanks where you can enter your own personal goals and accomplishments.

How to Lose Weight

You won't even have to change your clothes

Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.

Rules of Weight Loss

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.

1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
2. Calculate your activity level.

Get Started with Exercise

Beginning an exercise program is confusing, at best. Whatever your goal is, the links below will help you get started. Find out what to wear, how to set goals, how to set up a complete program and more.

Getting Started

When to see your doctor

If you're beginning an exercise program, you'll need a check up from your doctor if:

• You've been diagnosed with heart problems, high blood pressure or other medical conditions
• You've been sedentary for over a year
• If you're over 65 and don't currently exercise
• You're pregnant
• You have diabetes
• You ever experience chest pains, dizziness or fainting spells
• You're recovering from an injury or illness
• You have a diagnosed medical condition or illness

Exercise for Beginners - What to Wear

Choosing the right fitness clothing and equipment is important for your exercise pleasure. Here are some general guidelines about deciding what to wear:

• Think comfort. Shorts, tee shirts, tights...wear whatever feels good to you. Test your clothes before you go to the gym (or wherever you're exercising) to make sure your clothes don't chafe, ride up, slide down or show more than you want.
• Protect yourself. Wear light-colored clothes, a hat, plenty of sunscreen and sunglasses if you're exercising outdoors. You may also want to invest in clothes made of special wicking material such as CoolMax. This stuff keeps you cool and dry in the summer and warm in the winter...you don't need fancy fabrics, but it does make workouts more comfortable.
• Wear the right shoes for your activity.

• For weight training and low impact activities consider a cross-training shoe, running or walking shoes. If you're going to be running, you'll want a running shoe so your feet will have plenty of support. Similarly, if you're participating in a sport such as basketball, football, etc. you'll want a sport-specific shoe so you don't hurt yourself.
• Be safe. Make sure your clothes and shoes have reflective material on them if you're out and about at night.
• Be picky about your workout socks. If they're too thick or thin you could get blisters which can ruin a good workout. My favorites are Thorlos which are a little pricey, but last forever.
• Choose clothes to fit your activity. If you're running or walking, a simple pair of shorts and tee shirt might be fine. If you're doing yoga or Pilates, you might choose more fitted clothing so you can move freely but stay covered.

Exercise benefits, guidelines and principles for weight loss and health

At its most basic, exercise is any type of physical exertion we perform in an effort to improve our health, shape our bodies and boost performance. Obviously that covers a broad range of activities and, luckily, there are plenty to go around whether you want to lose weight, get healthy or train for a sport.

The Benefits of Exercise

I could (and will) go on and on about all the things exercise can do for you, both physically and mentally. The great thing about it is that you don't need much to get the benefits. Even just a few minutes a day can improve your health, well-being and help you:

• Lose weight
• Reduce stress
• Relieve symptoms of depression and anxiety
• Reduce your risk of heart disease and certain types of cancer
• Boost your mood
• Give you more energy
• Help you sleep better
• Increase bone density
• Strengthen the heart and lungs
• Improve your quality of life

Motivating Yourself to Exercise

While it's important to know basic exercise guidelines and principles covered on the next few pages, I think the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won't do you any good.

It's important to remember that motivation doesn't just happen. It's something you make happen each and every day. If you have multiple reasons to exercise, you'll always have something to get you moving, even when motivation is short. The hardest part of exercise is getting started...if you can get that far, you've won half the battle. Some ideas:

• Remind yourself of your weight loss goals
• Think of a future event to get ready for (a wedding, a vacation, etc.)
• Consider how much energy you'll have to get more things done
• Imagine how relaxed you'll feel after a workout
• Think of your exercise time as the only time you may get to yourself all day
• Remind yourself how good you'll feel by following through
• Promise yourself a reward for completing your workout
• Think of all the diseases and illnesses your workout could protect you from
• Remind yourself that this workout is necessary to reach your goal

Exercise > Types of Exercise

Depending on the purpose for you doing exercise, there are a variety of types of exercise available to you. For example, if you're trying to improve stamina and your circulatory system, aerobic exercise would benefit you. If you're trying to build muscle, then flexibility and weights would be the proper choice. Whatever you goals are, you'll be able to find the type of exercise appropriate for you, and an exercise regimen that will of the proper intensity and gradient so that you can win with an exercise program.

Sub-Categories:

Aerobic Exercise

A successful aerobic exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the circulatory system, and uses large muscles. The exercise program must significantly increase the blood flow to the muscles for an extended period of time, promoting cardiovascular fitness. Such exercises are called isotonic, dynamic, or aerobic. If you want to have a healthy heart, you need to perform aerobic exercise. We'll show you how.

Flexibility Exercises

Flexibility is an important component of a well-rounded fitness program. Most individuals tend to become tight and stiff with age. It is important to maintain normal flexibility for several reasons. Good flexibility reduces the probability that you will suffer from back pain and other postural types of pain syndromes. Normal flexibility also allows you to attain normal movement patterns in all activities and requires you to expend less energy as you go through your daily activities. We guide you through several flexibility exercise programs so that you can retain graceful movement as you age.

Strength Training

Many people don't realize the numerous benefits of a sound strength training program: increases in muscle size (if desired) and tone; increased muscle, tendon, bone, and ligament strength; increased physical performance and appearance; improved metabolic efficiency; and decreased risk of injury. The BecomeHealthyNow.com Strength Training program provides clear explanations, exercise instructions, and customized strength training programs that will allow you to achieve the results you desire.