Fitness Community  |  JNL YouTube  |  Blog  |  Link Archive

Fitness Program That Fits You

There are many fitness programs or workout exercises available today that promise to be the best available and ideal for you. There is no fitness program available today that is best for everybody. Everyone have different needs and lifestyle, so there cannot be a fitness program or workout plan that is ideal for everyones.

Every fitness programs is different and it is up to you to decide which exercise is best for you. You want a workout routines that you know you are going to enjoy, that way you will stick to it and reap the full benefits.

So which fitness program is for you? Will you choose one of the well known ones such as Pilates, Step, or Aerobics exercises. Some of you will go with one of the many celebrity fitness programs. The choice of fitness program is yours and yours alone, just make sure you pick the workout exercise that is for you. To help you here is a quick overview of some of the fitness programs available.

• Pilates Fitness Program
  Developed by Joseph Hubertis Pilates as far back as the early 1900's, Pilates is based upon developing and improving body posture and flexibility of movement originally using the resistance of springs. Pilates can be practised using specially designed equipment or performing exercises based on the Pilates system simply on a mat. Pilates has spawned many different versions which are available today. Pilates fitness programs are available on video or DVD to use with or without equipment, for you to follow at home or you could try your local gym to see if they run classes there.
• Step Fitness Program
  Step is basically a form of aerobic exercise involving stepping on and off a step quite often to music. You can follow this fitness program from a video or DVD at home using a simple piece of equipment or in a group at your local gym or recreation centre.
• Aerobics Fitness Program
  Aerobics is a fitness program in numerous different formats but basically involves lots of movement such as arm raises, leg raises, kicks, stretching, lunging, bending etc to music. The type and frequency of movements should depend upon your current level of fitness. The fitness program can again be followed at home using a video or DVD or at classes in your local gym or recreation centre.

Getting off your you-know-what is a tough hurdle. Even exercise experts admit fitness programs can be boring. Here's their advice for starting a fitness program and sticking with it. Before you start, get real with yourself, says Gregory Florez, a personal trainer and spokesman for the American Council on Exercise (ACE).

"Look yourself in the mirror. If you can't picture yourself getting on that treadmill or stationary bike or going to that fitness club three times a week, don't do it. Don't buy machines you aren't going to use. Don't join a gym if you're not going to feel comfortable going."
Then, get some professional advice on workout routines, he advises.
"You must have a workout plan that takes into consideration not only your goals but also your barriers, both real and perceived. Even if you are on a limited budget, you should get some beginning advice from a certified personal trainer."

The cost ranges from $35 to $100 per hourly session. No way, you say? Then find a few good videos on fitness programs, Florez suggests. There are lots of them out there.

Featured Fitness Exercises:

Yogic Push-Up

Two simple yoga moves that will help all arm types. It will whip 'skinny' arms into lean, alluring muscles and it will take those pesky bat wings and shrink them into some good looking guns. It builds incredible strength AND mobility. There will be no bulky muscles, just gorgeous tone that shows you are feminine on the outside and pure ninja on the inside. PS. Boys can join the club, too.

Plank Pose and Chaturanga Dandasana (Four-limbed Staff Pose):

• Begin on all fours. Hands are shoulder width apart with the shoulders stacking directly over the wrists. Knees and feet are hip width apart with hips stacking directly above the knees.
• Arms stay straight as you step back into PLANK Pose. Curling the toes under, straighten your right leg and follow with the left until your shoulders, hips and heels are in one straight line.
• DON'T: let the hips drop below the shoulders. This will pull on the lower back.
• DON'T: teepee your bottom. This will take the core work out of the pose and put too much pressure on the shoulders.
• Spread your shoulder blades and collarbone evenly and keep the gaze slightly forward. Take a good 8-10 breaths in and out through the nose (Ujjai breath).
• Either REST HERE or continue into CHATURANGA DANDASANA.
• Keep the power of plank in your body: belly in, quads engaged, chest pulling forward. Inhale first. Exhale, begin to bend the elbows but keep them tight to your body. They should graze your ribs. Lower the shoulders in line but no lower than your elbows.*
• Keep the gaze forward, neck long, chest extending, shoulders back, belly lifting and legs active.
• Inhale, press the arms straight back into PLANK pose.
• Drop onto your knees and rest. Begin with 5 reps and work your way up to 10-20.

*if this is too intense and you find yourself collapsing into your shoulders, place your knees down onto the mat after plank and then follow the same instructions for the arms. Keep practicing this way until you build the strength to use straight legs. It is better to build up than to go full steam and end the day with your ice bag! Remember to always respect your body and treat it with love. It always pays off.
Article by Kathryn Budig

Jazzercise: Dance Yourself into Shape

Energetic dances and dance-based exercise programs are fast-moving and fun. Dance in all its forms is a great way to get and stay in shape and to loosen up joints and muscles. Besides, dancing is fun.
Jazzercise combines elements of dance, resistance training, Pilates, yoga, kick-boxing and more to create truly effective programs for people of every age and fitness level. Increase your muscle tone, flexibility, balance, strength, and endurance using easy to follow movements.
The basic format is a warm-up, 30 minutes of aerobic exercise that's a blend of jazz dance and studio exercises, a strength segment using hand weights, and a cool-down with stretching. Jazzercise formats now include Jazzercise Plus, which is similar to the original but in a 90-minute version; Simply Jazzercise, a toned-down program for beginners; Jazzercise Lite, which is for beginners, seniors, pregnant women, and significantly overweight exercises; and even musical chairs Jazzercise, a seated exercise using light weights or resistance for people of all ages with limited mobility.
How does Jazzercise improve your fitness?

• Develops cardiovascular fitness
• Increases energy
• Strengthens and tones muscles
• Improves flexibility and balance
• Enhances metabolism
• Reduces stress

Some Jazzercises:
Release Down and Roll Up-The following warm-up exercise will stretch your hamstrings as well as strengthen your arms and back.

• Begin in a standing position with feet apart and facing forward.
• Release your torso downward, leading with your chest.
• Bend your knees, stretching your buttocks toward the ceiling.
• Round your arms backward, lifting your elbows.
• Release torso upward and straighten your legs.
• Let your head, shoulders, and arms fall into place naturally.

Flick-Kick - Use control and muscle as you kick. Squeeze your quads as you extend the leg out. Remember to breathe and smile!

• Starting position. Bring feet together. Arms at side.
• Body supported on L leg, knee slightly bent. Kick R foot forward. Keep leg low and point toe. L arm extends forward. R arm extends to the side.
• Bring feet together, arms at side.
• Repeat on L side. Body support on R leg, knee slightly bent. Kick L foot forward. Keep leg low and point toe. R arm extends forward. L arm extends to the side.
• Return to starting position. Bring feet together. Arms at side.

Heel Hop - Keep your torso tall. Flex your heels R and L. Heels touch out directly in front of your body. Make a controlled stopping point with your arms.

• Starting position. Bring feet together. Arms at side.
• Body supported on L leg, R foot flexed. L arm extended overhead. R arm extended out to the diagonal.
• Feet come together. Arms at side.
• Repeat on L side. Body supported on R leg, L foot flexed R arm extended overhead. L arm extended out to the diagonal.
• Return to starting position. Bring feet together. Arms at side.

Jazz Square - Take four steps making a square on the floor. Arms swing naturally. Keep your body forward at all times. Use those legs! Have fun with this one!

• Starting position. Bring feet together. Arms at side.
• R foot crosses over L. (counts 1-2)
• L foot steps back. (counts 3-4)
• R foot steps to the side. (counts 5-6)
• L foot steps front. (counts 7-8)
• Return to starting position. Bring feet together. Arms at side.

Featured Fitness Article:

What all Women Should Know About Their Bodies

We all know that men and women have very different bodies, but did you also know that the female's bodily needs are also very different? Women's bodies are unique in a way that they require much love and attention and hard work to keep healthy. In this article, Fitness.com gives women some eye-opener details to what they should know about their own bodies.
What reactions does the female body have when it consumes a glass of wine, has physical contact with a loved one, is sleep deprived, or digests fast food? If you are unsure of the answers to any of these questions, you are surely not alone. But, it is important to understand the female body and how it reacts to certain situations. After reading this article hopefully you will be able to think differently about how you go about your daily life as a woman, and how you treat your body on a regular basis.

• When A Woman Misses her Beauty Rest:
  She generally feels down and depressed, and cranky beyond belief. Even 1 crazy night with 4 hours sleep can really mess up your system. You will want to eat more food to regain energy and you will be more likely to want sweets to reboost. When you don't get the minimum amount of sleep required (they recommend 7 hours for a woman) your body also stops producing a growth hormone that helps to keep you looking younger. So make sure you get your beauty rest!
• Eats Fast Food:
  Her blood vessels will constrict. The saturated and trans fats that come from a greasy cheeseburger cause a woman's blood vessels to stay constricted for a minimum of 4 hours. This reduces blood flow, increases blood pressure, and cuts off oxygen to the body. And if you consistently eat this way you can have ongoing tightened arteries for life - which means a recipe for heart disease. If you get the urge to indulge in a Big Mac make sure that it is not a regular occurence, and only on the rare occassion.
• Has a Smooch Fest:
  It sets off a strong bodily reaction that actually reduces stress. Studies show that women who have had even a quick shoulder rub from a loved one before a life-rendering event, felt much less stress that those that didn't. Touching automatically releases oxytocin from the body - which is a hormone that is known to boost feelings of closeness and reduce overall pain. Suggestion: get touching your loved one!
• Goes on a Fad Diet:
  Her metabolism plummets. A weight loss plan may seem like a good idea, but the choice of a diet may not always be right for you. If you decide to massively cut back on your caloric intake, your metabolism will go down because your brain will send off signals that you are not getting enough food. Your body therefore holds on to the fat storage that is already being stored in the body, and then starts burning your muscle as fuel. This ultimately increases your body fat percentage. The best way to lose weight is to eat small well balanced nutritious meals several times a day and to not drop below 1200 calories. In addition, exercise and diet together will help you lose weight.
• Has a Glass of Vino:
  Nothing, until she has another glass. Studies show that having a glass of wine a day can be good for the heart. However, in the case of a woman, one glass is fine, but indulging in more than that can have negative effects on the body. Unfortunately unlike men who's stomachs have an alcohol digestive enzyme, women's do not, and having more than one drink can greatly stress out a woman's circulatory system. In fact, research has suggested that alcohol can also effect a woman's liver 3 times worse than a man's with the same amount of alcohol consumed.

So remember ladies, get your rest, lower your stress, eat to success, and drink wisely. We wish you a happy and healthy life! Article by fitness.com

Fitness & Health Articles

Read the most popular and most recent fitness and health articles. From weight training to healthy exercise programs, fitness and health information for a healthy lifestyle, and resources related to fitness and health. Click to read the full article.