Malibu Gym

No More Guilt-Induced Exercising

2011-03-18T21:08:00.000-07:00

There are a lot of great reasons to exercise including improved cardiovascular health, improved stamina and endurance, a better looking body, increased energy and the achievement of a wellness lifestyle. What shouldn't be on this list is guilt.

Too often, the holiday season finds exercisers sweating on treadmills in a frantic attempt to atone for a recent Christmas cookie binge or holiday champagne glut. Guilt produces negative emotions rather than positive and progressive ones and is therefore a sporadic motivator at best.

Guilt shouldn't be part of the exercise equation. Exercise is a key component to positive change. You exercise to improve yourself, not as a repentance for a past deed. Guilt will only take you so far, because it is not a motivating force that can push you through the tough dark days of Winter when exercising is hardest.

When committing yourself to an exercise and fitness routine, understand what your main motivators are. Make sure your motivations can hold up for a lifetime and get you out of bed and into the gym on even the coldest days of the year.

The knowledgeable fitness trainers at Malibu Gym can help you construct an exercise plan to reach your fitness goals and motivate you to achieve them. Malibu Gym offers a wide range of fitness classes and top-quality exercise equipment to make exercising both interesting and enjoyable.

For more information, check out the Malibu Gym website or, better yet, come say "hi" in person.

Yoga, the Eastern Miracle

2011-03-02T22:50:00.000-08:00

You have probalby heard from your friends or family how great yoga can be for you, and maybe you have been wondering about it yourself. Here are some wonderful benefits this eastern miracle exercise has brought to us: increased flexibility, increased lubrication of the joints, ligaments, and tendons, massages all organs of the body which helps ward off disease, complete detoxification because of increased blood flow, and it tones muscles!

The main purpose yoga was created was because people wanted to harmonize the mind with the body. At its most basic form yoga is meditation. Yoga through meditation works remarkably to achieve this harmony and helps the mind work in sync with the body. How often do we find that we are unable to perform our activities properly and in a satisfying manner because of the confusions and conflicts in our mind weigh down heavily upon us? Moreover, stress which in reality is the #1 killer affecting all parts of our physical, endocrinal and emotional systems can be corrected through the wonderful yoga practice of meditation.

The Malibu Gym offers many classes and varieties of yoga, so you are sure to find one that fits you! Give yoga a try!

Myths About Abs

2011-02-22T23:36:00.000-08:00

A lot of people hear and think lots of things about their abdominal muscles, they dream of the six-pack, everybody's fallacy. Most of us want flatter abs, but as much as we try we just can't get it. Here are the facts about your abs.

1. Doing Ab Exercises Gets Rid of Abdominal Fat. Unfortunately, this doesn't work at all, for the abs, or anywhere else for that matter. People think that if they work the ab muscles that will burn the fat. These exercises will increase endurance and the size of your muscles, but not burn your belly fat. The only way to burn the body fat is cardio work-outs and reducing your caloric intake.

2. Ab Muscles are Different From Other Muscles in the Body. People often work their abs differently from other muscles in their body. Why? Because of misinformation. The correct way to do it is weight training in the abdominal area 2-3 times a week then rest in between. Then use exercises to target different areas of the abs.

3. High Repetitions Lead to Ab Strength. People always peform multiple, multiple, and even more multiple reps to get that six-pack. Just like other muscles in your body your abs need rest, and a lot of people don't realize this. People think they aren't working their abs hard enough, mainly because of improper form.

Malibu Gym is your source for getting those six-pac abs. Malibu Gym offers many ways to get that flat stomach: personal trainers, fitness equipment, pilates, and exercise classes! Check them out!

Keep Your Workouts Simple

2011-02-10T21:40:00.000-08:00

Keeping things simple in today's world can seem like an impossible task. This is especially true when it comes to exercising. With all the different equipment out there with so many different functions and features it can drive a person mad. It's easy to feel overwhelmed. A simple workout, simple goals, and simple equipment will help make exercising easier.

First of all try and stay away from all the shiny but complicated equipment. It may seem appealing and change may seem interesting, but keeping it simple is still your best bet.

A very simple piece of equipment that offers various uses is the exercise ball. Just make sure you get the right size for your height. You can also use your exercise ball as office chair to help strengthen core muscles, promote good posture, and promote good balance.

Try out a heart rate monitor. This device is great to know how much exertion you are putting on your body. This will help make your exercises more interesting and effective.

To keep things in their simplest form try out dumbells and barbells to hep promote muscle building. These are simple tools but they add variety as you can perform multiple exercises with them, from curls to extensions.

Some simple cardio workouts are rather easy to identify, walking, jogging, treadmills, or ellipticals.

Malibu Gym can help you keep your exercise plan simple. They offer all the pieces of equipment you will need to keep your fitness goals simple!

Benefits with Pedometers

2011-01-20T09:57:00.000-08:00

The benefits of exercise are very well known. Exercise lowers risk for chronic diseases. increass mood, improves bone density, decreases blood pressure, reduces the risk for certain forms of cancer, and can help amange depression.

To obtain the wonderful benefits has to do with the quantity of exercise you acheive. The surgeon general reccomned at least 30 minutes of exercise at least five days a week to see the benefits. The American College of Sports Medicine reccomned 30-60 minutes of moderate-intense workouts (60-90% of overall hear rate) 3-5 times per week and at least 3 days of 30 minute resistance training.

Now 30 minutes of moderate-level activity can seem easy enough, but the quantity of acitivity we think we are getting is very elusive. Research shows that people often overestimate how much they are actually working out by about 50%, which can lead to undesirable consequences. Overestimating can also lead to discouragement, because you think you are exercising enough but aren't seeing any results.

Pedometers provide objective measurement of physical activity and are one potential remedy to the problem of inaccurate activity recall. They can also be fun! A pedometer is a beeper-sized device you wear on your waist that counts the number of steps you take. Pedometers work when you dance, climb stairs, or walk outdoors or on a treadmill, but they don't work if you're biking, skiing, rowing, or swimming.

At Malibu Gym they offer amazing exercise classes that will make sure you get your 30minutes of intense-level exercise every day! No more worrying if you are getting enough exercise, as these classes are designed to burn off those calories. Click here to see the huge selection of fitness classes they offer and start losing weight today!

Active at Any Size

2011-01-10T15:57:00.000-08:00

If you have been sedentary for a long period of time and have a lot of weight to lose, starting an exercise regime can seem like an impossible task. The more weight you carry the more barriers to entry one faces when starting an exercise regime, which can range anywhere from difficulty with full range of motion to having difficulty finding the correct fitting exercise clothes.

Don't let these simple road blocks stop you from starting on your path to healthy living by dieting and exercising. Although it is possible to lose weihgt by strictly diet alone, it is less effective and hardly encompassing. Research suggests that the prime component of keeping off the weight is by exercising not simply just dieting. Think of these hurdles as challenges, and remember that the first step is always the hardest.

It's also important to find activities that work for you. You don't have to run marathons to help fight the flab, all you need to do is keep moving on a daily basis, and gradually your fitness level will improve. As the weight melts off you will be able to do more and more and more! So remember to take baby steps and to keep in mind that every little step counts!

To start off, simple begin walking! Walking is one of the best and simplest weight-bearing exercises one can do. You could also try dancing which can make exercising more fun and less monotonous! Some other good non-weight-bearing exercises include water aerobics, swimming, riding a stationary bike, lifting hand weights, and performing stretching exercises. Remember, any of these or a combination of these exercises will help you stay on track for your fitness goals.

The Effectiveness of Your Workouts

2010-12-25T09:01:00.000-08:00

The effectiveness of ones exercise routine should be based upon ones personal fitness goals. If you are looking to lose weight, low to moderate workouts are the best exercises to burn fat. Every level of exercise has its own exercises, intensity and weight, repetitions and rest periods. Therefore if you have never worked out before or are just returning to exercise after a long break then you need to start out with lower intensity, and weight and higher repetitions and rest periods. As your body adapts to the exercise your muscles will acclimatize and your program will adjust. Make sure your goals match the type of physical activity that you are doing. Personal trainers are a great guide to developing an effective and efficient workout routine. Based on your goals they can tell you the best types of exercises, how long you should workout, the intensity, the repetitions and the rest periods. Not to mention they can monitor your technique and push you towards your goals.

All effective workout routines have three additional components that maximize the effectiveness of exercise. Warm up, cool down, and stretching are three key elements that not only reduce the risk of injury, but assist the body in achieving the best performance while exercising. The warm up increases the blood flow throughout the body and allows the muscles to prepare for physical activity. Stretched muscles not only increase performance but also improve flexibility, agility and mobility. A proper cool down that includes stretching reduces lactic acid buildup in the muscles, which has been known to cause muscle soreness. In addition, the muscles are able to repair and grow, faster.

How to Enjoy Exercise

2010-12-20T08:58:00.000-08:00

There are three key elements to any exercise program that should be considered before starting your physical fitness. These elements are safety, effectiveness, and enjoyment. Nine times out of ten people will quit an exercise routine because they do not enjoy what they are doing. Although exercise is not intentionally meant to be enjoyable, if you don’t enjoy what you are doing you won’t get far in achieving your goals. No matter what your goals are with your workout routine, weight loss, muscle gain, or to become fit and healthy, maintaining safety, effectiveness and enjoyment is essential to accomplishing your goals.

When exercising most people have the mindset of “No Pain, No Gain”. Unfortunately, this kind of thinking can lead to injury, set backs and ultimately abandoning your fitness program. It is important to understand the difference between pain and muscle soreness to be able to continue on your path to better health. When you engage in exercise, especially when you first start, delayed onset muscle soreness (DOMS) is bound to occur. Muscle soreness is due to weak, unused muscles adapting to the start of exercise or activity. Muscle soreness can occur during activity or after activity and can last any where from 12-48 hours. The intensity and length of muscle soreness is determined by the intensity of the workout and the strength of the muscle. Everyday activities only exert a small amount of force on our muscles. If we don’t use our muscles then they become weak and overtime will atrophy, causing the body to breakdown muscles and use the oxygen and proteins in other areas of the body. Once our muscles get used to exercise muscle soreness will dissipate. However, muscle soreness can reappear at any time during a workout or fitness routine, when you change exercises, or increase time, distance and intensity.

Diet + Exercise = Success

2010-12-15T08:55:00.000-08:00

You need to do more than sporadic exercise if you want to truly get physically fit. Every person has said "I need to be fitter" or "I need to be healthier" at least once. In order to truly make a go out of getting fit you need to be ready to make a commitment to your overall health. You cannot get fit without also eating a healthy diet and following a healthy lifestyle. Obviously those are topics that can be discussed some other time. Here are some tips that you can use to help get you started on the road to fitness.

You need to heat a healthy and balanced diet. Getting fit is easier if you eat a consistently healthy diet. Getting fit is nearly impossible if you only eat junk or processed foods (no matter how often you work out). The best way to keep your body healthy while you work on its physical fitness is to eat well because this is the best way of ensuring that you get all of the vitamins and nutrients you need. When you eat properly you will have more energy, which will help your workouts have more success. Don't try to increase the duration or intensity of your workouts every day.

Constantly increasing the intensity of your workouts won't actually build up your muscles. This will only make it easier to tear down your muscles. This is because your muscles need time to heal and get stronger between vigorous workouts. You need to let your muscles heal a little bit before working them again. You want to alternate your workouts. You should do a hard workout one day and an easy workout the next. This helps you get the exercise you want while still allowing your muscles time to heal.

The Categories of Fitness

2010-12-10T08:54:00.000-08:00

Physical fitness divided often into the following categories so that people can examine its components:

Cardiovascular endurance: Ability of your body to deliver oxygen as well as nutrients to all the tissues and remove wastes time to time. As heart is considered the most important organ it is necessary that it stays in a good condition. Intake of too much fat and carbohydrates can increase the level of cholesterol in blood and cause heart problems. Hence a good diet and regular exercise is mandatory for a good heart.

Flexibility: Flexibility denotes the ability to move joints and utilize muscles for their motion. Flexibility problems get worse with age. Most people face terrible joint problems; this might have many reasons however in all cases regular exercise is necessary. A physiotherapist or your personal trainer for fitness would tell some gentle exercises you could follow to ensure there is good flexibility in your joins and muscles.

Body composition: Body composition talks about body in terms of bone, muscle, vital tissue, organs and fat mass. The ratio of fat to lean mass is calculated to evaluate fitness. If there is more fat a person is likely to suffer cardiovascular problems. However strict diet habits with appropriate exercise can certainly ensure good health.

Muscular Endurance: This one talks about the muscle ability to exert force for some time; endurance refers to the muscle, group of muscles ability, to sustain contractions.

Health is Wealth!

2010-12-05T08:52:00.000-08:00

Health is Wealth is a common phrase; however though a large chunk of population are aware of the significance of physical well-being, most of them hardly bother to take extra efforts for maintaining the fitness. Physical fitness is significant and we all know that prolonged carelessness of health can lead to difficult consequences. Therefore it is better to be a little more cautious and maintain health before things become worse and hospital bills make our lives miserable.

Many people take shortcuts and go for surgeries or medicines to reduce weight; however in all cases these practices could bring to them more than just weight loss. Such practices could affect your health in an adverse way and you may further degrade your Metabolic Balance. The best way to ensure you have a good health and appropriate weight is through a proper exercise and a proper diet plan. Hiring a Personal Trainer for the same would be the best option as you would have an experienced person leading you in your assignment.

Some times some people become stressed out and overdo things; exercise and diet should be controlled and the planning should be done by an experienced Personal Trainer. Many times creating a diet plan or an exercise plan without an expert’s advice can also create a negative impact to your body. For instance going too low on diet may deprive you of the necessary required nutrients like necessary vitamins and proteins.

Get Rid of Unsightly Cellulite

2010-12-01T08:49:00.000-08:00

The 3 Essential Indicators...

While dealing with lumpy skin, you have to concentrate on three distinct factors: lean muscle mass, circulation, blood flow. These three things -- while stagnant, non-active, & unused -- build an excellent place for cellulite to develop and get more comfortable. Any of these unpleasant fat deposits will probably grow & grow in size and push-up in the direction of your skin, generating those nasty fat lines and dimples every one of us detest. On the flip side though, if you decide to Strengthen lean muscle as well as Make improvements to blood circulation & the flow of blood, the complete opposite would definitely take place -- cellulite without a doubt would get smaller.

Physical Exercises That Take Care of All three Factors...

There are a variety of options you can pick from as soon as you wish to exercise to reduce cellulite deposits. This is almost certainly due to the fact that every cardiovascular, and most aerobic, workouts assist in each of those three aspects: lean muscle mass, circulation, blood flow. What this means is you can try bicycle riding, strolling, brisk walking (extended periods), swimming, hiking, dancing, in-place aerobics, not to mention all other "quick paced" exercise.

Along with cardiovascular exercise, regular muscle building workouts should be considered as well. Leg squats, lunges, and body building exercises can be quite reliable to achieve targeted cellulite removal.

An Overview of Fitness Class Choices

2010-11-30T11:28:00.000-08:00

More people are recognizing that participating in an exercise program is essential to maintaining good health.

Because of this surge in popularity of obtaining a much more fit life, more people are now signing up for exercise programs. Gyms have responded to the increased consumer demand for fitness programs by implementing a variety of fitness classes and programs.

The following lists fitness classes and programs that most gyms now offer:

Aerobics: Aerobics classes are a great way for people to get fit. It is beneficial for weight loss, strengthening your heart, and toning your muscles. There are a number of forms of aerobics such as step, water, and dance aerobics.

Yoga: Yoga focuses on flexing the muscles using different body positions. Breathing techniques and achieving mental serenity are part of the Yoga experience.

Weights: Using weight exercises are a great way to tone muscles and build strength. It is also a great exercise program for people interested in body building.

Pilates: Much like Yoga, Pilates helps one improve posture, tones the muscles, and makes the body stronger. It involves the art of 'balancing.'

Toning Programs: These exercises take place on a mat on the floor. It is a great way to flatten and firm the stomach and firm the muscles on the legs and buttocks.

Tai-Chi and Karate: These programs focus on exercising using physical combat. It is great way to tone muscles and strengthen the heart as well as the mind.

Swimming: Swimming has always been a great way to get fit. It affects every muscle. It is great for people with back pain and pain associates illness such as arthritis.

Bonus Reasons for Exercise Classes

2010-11-24T11:27:00.000-08:00

A few more bonus reasons that were mentioned were that a group of people would be counting on you. The workouts are pre-planned with no opportunity to stop or wuss out. You can count on a bunch of people to kick your butt past your comfort zone. And that having structured workout times is a good thing.

Also, knowing the instructor has lots of experience is good. Doing stuff by yourself with little structure, most people feel like they are just flailing around. Because of this, they quit too early, stop going as frequently, and on and on until they are back on the couch.

Let's also not forget that most group fitness classes have pretty jamming music. If you are into thumping bass and high tempo tunes, then you are sure to get pumped once the music starts cranking.

At the end of the day. It's things like those listed above that have really contributed to the growing trend in group fitness and classes at gyms, recreational centers and parks all across the country.

So what are you waiting for? There is a class and an instructor out there just waiting to help you take your life to the next level of health and vitality. All you have to do, is get off the couch and they will take care of the rest!

Why a Fitness Class?

2010-11-16T11:20:00.000-08:00

The newest thing to hit the fitness scene has been group fitness classes. Why are group fitness classes so popular? That's what I wondered, so I set out to interview a whole bunch of people that have participated in either boot camps or other forms of fitness classes to find out what makes them so popular.

Reason number one is because it's a harder workout than a "regular" sport. Most fitness orientated people usually play a sport like indoor soccer or basketball one day a week at least. And although these are great activities, people find they get a more intense workout with fitness classes. The reason behind this may be that most people are much more social at recreational sports and active gatherings then at a specific organized workout. Classes are a bit more serious and intense and it seems like everyone shares a common goal. There is one common objective of getting in incredible shape and improving performance or physique.

People like the group environment as most people are working towards one goal or another within fitness. People like the encouragement and the competition to keep them pushing their limits (no one really wants to be the weakest or the slowest). So while if you were on your own you might be tempted to shut it down and visit the water fountain, you're less likely to do that with 20 sets of sweaty eyes on you.

Camaraderie and potential friendships kept coming up. You are surrounded by 20 other like minded people, sharing a common goal and pushing your limits. A situation like this is bound to start friendships and make you feel like part of group.

Pregnancy Fitness Classes

2010-11-12T11:30:00.000-08:00

Walking Classes

Walking is one of the simplest things that women can do to stay in shape when they are carrying a baby. This does not mean walking from the refrigerator to the couch, but instead involves doing this activity for 30 minutes or more at a time. In fact, there are many physical fitness classes that are focused on walking for pregnant women and which can help her stay in shape throughout her entire pregnancy. These classes can be held outdoors or can be done indoors with a treadmill for consistency whether it is nice or dreary outside.

Low Impact Aerobic Classes

While women who are with child can't go bouncing around doing high impact aerobics, there is low impact fitness classes that can help them stay in shape. From dance to step aerobics there are many types of programs that can be modified to meet the needs of a pregnant women or that are specifically designed for those who are pregnant. While there may be a a couple of activities that can't be done in the third trimester, most activities can be done up until the woman gives birth.

Yoga or Pilates Classes

Yoga and pilates classes are another good option for expectant mothers. These kinds of exercise programs not only help keep muscles strong, long and lean, but also allow women to clear their minds and distress. Maternity can be a very emotional and confusing time. The meditation and relaxation qualities of these classes allow for the women to feel better and less stressed about the months that lie ahead.

Reducing Disease With Exercise

2010-11-08T11:18:00.000-08:00

The physical benefits of exercise go beyond looking toned and defined. Exercise can reduce your risk of heart disease and strokes. Cardiovascular disease is the biggest cause of illness and death in the United States. Those who are inactive, have double the risk of dying from heart disease compared to those who are active.

Another common problem in the U.S. is high blood pressure (hypertension). If you have high blood pressure, the chances of you having a heart attack or stroke are dramatically increased. Half of all people aged between 65 and 74 have it- but have no symptoms. Exercise can help prevent high blood pressure, and reduce it if yours is already too high.

Cholesterol is another problem in the U.S. There are two types of cholesterol - low-density lipoprotein (LDL), and high-density lipoprotein (HDL). LDL cholesterol is often referred to as "bad" cholesterol, and HDL is sometimes called "good" cholesterol. High levels of LDL combined with low levels of HDL increase the risk of heart disease. Studies have proved that regular exercise increases the level of HDL.

Exercise can also help promote healthy blood sugar levels. Type 2 diabetes is developed by at least one in 10 people, causing an increase in blood sugar levels. If your blood sugar levels are not controlled, it can lead to damage of your eyes, nerves, kidneys and arteries.

Osteoarthritis is the most common joint problem, and affects almost all people over the age of 60. Regular moderate activity reduces the chances of being diagnosed with osteoarthritis.

The Gym is for Your Mind and Body!

2010-11-02T11:16:00.000-07:00

We all want to look and feel our best. After a long days work, the gym may seem like the last place you want to visit. People don't join gyms to just burn calories. There are many other advantages to joining a health and fitness club.

It is common knowledge that exercise has a positive effect on the brain. Exercise is now being recognized as an element in maintaining mental fitness. After thrashing out 40 minutes on the treadmill, or finishing a grueling spinning session, endorphins are released in the brain. These endorphins cause us to feel a "natural high" or "runners high" as it is sometimes known. You may have felt it, but not have known what caused it.

With any vigorous exercise that gets the heart pumping faster, there is always that moment when the pain suffered from the workout, leaves your body and is replaced with a sense of euphoria.

Physical activity is becoming a way of helping treat those with depression and anxiety. Exercise alone is not a cure, but the positive impacts are well worth your monthly gym subscription. Therapists have reported that patients who take part in regular exercise feel better, and are far less likely to overeat or abuse drugs and alcohol.

Exercise can reduce anxiety. People who exercise report feeling less stressed at work. Just five minutes of walking can be enough to reduce the level of anxiety in your body.

Get the Body You've Always Wanted

2010-10-25T12:36:00.000-07:00

Are you overweight and can't seem to shake off them pounds? Do you want to be as beautiful as those sexy models in the magazines? Well give it up, you never will. But if you want to get in the best shape that you can be in, its time to get started on a weight lifting workout immediately. It is also important to incorporate some aerobic exercise into your routine for heart health.

A weight lifting program or routine is one of the best ways to build your muscle. Good bodybuilding workouts and routines will include weight training to stimulate muscle growth to grow. This is how you get your body to build muscle. Muscle will burn a lot of fat, so building muscle is the best way to lose that excess weight that you are having problems with. Remember to talk to your doctor before starting any exercise program in order to avoid pain and injuries.

Building body muscles can be motivated by a lot of diets and supplements that you can get from the market today. Whey protein powder is one of the most commonly used supplements in this respect. This material is a powder that can be added to the drinks you have every day in order to increase the level of protein you consume. The best bodybuilding workout will be complimented by a diet that is rich in protein.

Exercise is Something You Have to Do

2010-10-20T12:33:00.000-07:00

So why do people make excuses to not exercise, even after all the talk about how great it is for them both mentally and physically?

Not enough energy. This is one of the most common excuses that are heard. It's hard to get up and jump around doing complex aerobic moves or run around the block, when you feel like you are going to keel over from exhaustion. It has been said that exercise will increase your energy levels as time goes on, even though in the beginning you will feel tired.

Not enough time. This is one of most used excuses for everything a person doesn't want to do. The truth is this: If they spent less time sitting in front of the television, just missing one sitcom, then they could find the needed time to work out. Isn't your health more important than a television show?

No motivation. It is really easy to tell yourself that exercise will not be worth it. Sure, you see pictures of skinny models and body builders, but you tell yourself that there's no way that could be you. You want to look good, but you have already caused self-defeat by comparing yourself to others. You must identify realistic goals for yourself, such as dropping one dress size. Then when you reach this goal, buy yourself something nice so you can show off your new body.

Not seeing results from exercising. Results from exercising are not always apparent at first glance. You may start to feel increased energy levels or maybe your thinking is clearer. Maybe you only have five or ten pounds to lose. This can be the hardest when you are so close, if often takes longer to lose these pounds. Measure yourself on how your clothes fit, not what the scales say.

Intensify Your Exercise

2010-10-15T12:31:00.000-07:00

This one thing will actually get you out of the gym almost as fast as you got in. Now unless you don't have a real life (or you are a personal trainer) your idea of fun isn't hanging out in a gym all day. So getting out of the gym fast is very valuable.

The 'one thing' is summed up in one word. . .intensity. That's it! Now you may be asking, 'that's it?' Yep, that's it. Intensity is the key to getting more from your workout than anything else.

But you know what; sometimes it is the toughest thing to build into your workouts. You start your workout, and its going really well. Then your friend, Susan, from Sunday school comes in, sees you and then 20 minutes later you two have planned the menu for next Sunday's church potluck (as if potlucks need menu planning). And your workout is toast.

So how do you 'intensify' your workout without becoming Attila the Hun? Easy, read on. . .

1) Set a time limit. When working with my personal clients their workout time limit is 30 minutes. Yep, 30 minutes. . .that's it. While in and of itself the 30 minute time limit does nothing, combined with the proper workout it is incredible. By creating a deadline, even artificially, the sense of urgency is increased.

2) Focus on why you're there, not on whom else is there. Yes, your fitness center is a social environment. Yes, many of your friends are there at the same time as you. In fact, you will make new friends just because of people you meet at your fitness center. But don't make socializing your focus. And most people don't realize its happening. Visit with your friends before or after your workout. If someone comes to visit while you are in your routine, DO NOT STOP. Keep working out while they talk. No, it's not rude, it's practical. If your conversation requires some serious interaction on your part, simply ask your friend if you can call them at another time. Usually she will say yes.

3) Turn your cell phone off. Just like the movies, cell phones and workouts do not go together. If you know there is a call coming you must take during your workout, postpone your workout. Its good gym etiquette and your workout won't be short circuited.

Mistakes People Make When Choosing a Gym

2010-10-10T12:25:00.000-07:00

1. Feeling uncomfortable at the gym – Visit a gym during the different hours and check the ambiance before you enroll. If you join a gym and feel uncomfortable, it very likely you will quite going within a few months. But a friendly atmosphere in a gym will greatly increase your chances of reaching your fitness goals.

02. Lack of knowledge about exercise routines – To get the best results you need to plan a systematic exercise routine in advance. Consult a personal trainer to know which exercises will fit your goals. Do not forget to ask about the right diet plan as well.

03. Not knowing about the right exercises – Different exercises are specified for achieving different health goals. While some are meant for reducing fat, others for building muscles and still others for general strength. Not knowing what you are doing in a gym can greatly increase your chance of injury.

04. Wrong location – Do not make the mistake of choosing a gym far from your work or home. If it takes too long to get to the gym you’re much more likely not to go when you’re running short on time.

05. Unfriendly staff and trainers – No matter whichever gym you join, its staff and trainers must be friendly and helpful. Training under an improperly qualified trainer can result in you either not achieving you fitness goals or even injury.

06. Not doing a fitness evaluation – Before you start any fitness program, you’ve got to do a fitness evaluation to determine where you are at now physically. Once you know your current fitness level then you can make a plan to achieve your fitness goals.

07. Picking the lowest price gym – Membership fees for gyms can vary wildly. Basing you choice of gyms on price alone is the biggest mistake people make when picking a gym. If you don’t feel comfortable and don’t like going to a gym you’re not going to end up going regularly.

The Famous Medicine Ball

2010-10-05T12:24:00.000-07:00

A medicine ball is a great workout tool. It looks simple but its versatility is unmatched. What you do with a medicine ball is called plyometric exercise. A good starting exercise is to find a partner and simply play catch with the medicine ball.

The ability to generate strength and power is a very important component for success in many sports, particularly in those involving explosive movements. Medicine ball training, in conjunction with a program of weight training and circuit training, can be used to develop strength and power. Certain medicine ball exercises can also be used as part of a plyometric training program to develop explosive movements. Medicine ball training is appropriate to all levels of ability, age, development and sport. To be most effective the program should contain exercises that match the pattern of movements of the sport.

The body is allowed to move in several different planes of movement with a medicine ball. What you may not know is that combining a medicine ball with your stability ball is another way to challenge your body. Slowly twist your upper body off the stability ball and move the medicine ball fully to one side. The participant then extends with their entire body to bring the medicine ball up and throw it at the wall.

For more of a challenge, do the same exercise using a 2- to 4-kilogram medicine ball. See why rehabilitation specialists and atheletes all incorporate medicine ball exercises into exercise programs for shoulder pain and arm pain.

Approach Your Crush at the Gym

2010-10-01T12:21:00.000-07:00

Every man would like to have a beautiful, sexy girlfriend with a perfect body, with whom to be very proud and start the envy of all his friends. Let's face it: there is no man on the street that will not look after an athletic body of a beautiful, attractive lady. But for many of them this remains only a dream because they don't know where to meet this kind of woman and how to do it. The best place to meet a woman with an athletic body and in a very good shape is the fitness gym.

With the current attention being paid to healthy lifestyles, fitness has become a very important aspect of life today. That's why more and more people decided to go to the gym. Let's say that you are going to the gym for a long time and in the last days a new interesting girl is passing over here. She is very attractive and you would really like to know her better but you don't know how to approach her.

Approaching a woman successfully is only one of the most stressful situation a man must face because you don't know her, how she thinks, what she likes, and if she is friendly or not. But, if you make it carefully and know how to do it, you may have success. You may use these tips to approach your crush at the gym.

- first and the most important, if you want to be flirting with, don't wear earphones, because it will inhibit her approaching you

- find something that you both do at the gym so you will be able to ask her advice about, or a machine that you both use, to have what to talk about

- you may talk to her about gym, sports, regimen, workout

- best way to start a conversation with her is to go to some machine near by her and ask if she is using it or not and just start talking afterwards

- first talk to her as a friend to see if she notice you

- use deodorant to make sure that you don't smell bad, to not make a bad impression from the beginning

- try to catch her eye every time you see her and smile

- if she smiles you too you may approach her because she is interested

- pay attention and if she is having trouble with a machine or accessing an equipment you may offer your help in order to start a conversation with her

Mother and Child Exercises

2010-09-25T13:46:00.000-07:00

Most women will benefit from exercising with their baby. Not only does this help keep baby calm and content, you have the added benefit of carrying around a few extra pounds of weight which will improve your muscle endurance.

Baby Lifts

This exercise will help tone your arms. It is easy to perform and you can do it anytime anywhere! It comes in handy particularly when you aren't supposed to be lifting anything heavier than your newborn! Be careful you always pay attention to your baby's comfort. This exercise should be done when your baby has some head control.

* Lie on your back with knees bent and feet flat on the floor.
* Place the baby face down on your chest.
* Hold your baby firmly under the arms to anchor them safely.

* Slowly and very gently raise the baby off your chest.
* Gently lower your baby back onto your chest.
* Repeat.

Baby Squats

Many women gain weight in their lower body, particularly in the legs during pregnancy. This exercise will help tone your lower quadrant.

* Stand with your legs slightly wider than shoulder width apart.
* Place your toes facing slightly out.
* Hold baby against your body or in an infant
carrier.
* Slowly squat half way down to the floor.
* Slowly raise back up.
* Repeat.

Making Everyday Count

2010-09-20T13:45:00.000-07:00

There are hobbies and household chores that involve physical activity. With a little imagination, you can have fun doing them and convert them into real body workouts. Here are some examples:

GARDENING
All the gardening activities such as squatting, bending, stretching, trimming, and sweeping are good exercise if done regularly. If possible, try not to use the water hose for watering plants. Instead, fetch a pail of water from the water source to the plants, alternately using your right and left hand in carrying the pail.

SWEEPING THE STREET
Do a little favor for your neighbors. Sweep not only your yard, but also the portion of the street in front of your house as well. All that body swaying, bending, and carrying trash to the garbage can are good exercise.

CAR WASHING
Wash not only your car, but volunteer to wash other people's cars as well. Again, don't use the water hose but use a pail to get the water. The fetching of the water, the hard arm scrubs, and the stretching and bending are all good exercise. These build good relations too.

Choose Exercises You Like

2010-09-15T13:43:00.000-07:00

Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther, do stretches at the computer, take the stairs instead of the elevator, etc.

Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique.

You may already know the benefits of exercise but are you doing it? So start by making a decision, begin slowly, then gradually work up to more and longer workout sessions. The point of this article is to help you take immediate action.

Anaerobic vs. Aerobic Exercise

2010-09-10T13:38:00.000-07:00

Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.

Aerobic exercise is key to lose weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.

Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.

Exercise Reduces Stress

2010-09-05T13:36:00.000-07:00

We have heard it so many times before that there are many benefits to exercise especially when used to lower stress. If everyone knows that exercise is important then why is stress, disease, and fatigue so prevalent in today's society? The answer is simple. We know what to do we just aren't doing it.

Experts agree that one best way to manage stress is through exercise. Exercise has been proven to relax the body and mind, burn fat, improve cardiovascular system, bring in more oxygen, reduce the chance of diseases, lower blood pressure and the list goes on.

During the stress response, many chemical reactions occur in the body preparing it to what is known as the fight or flight response. During prehistoric days as cave dwellers, we had the opportunity to burn off our stress when an animal attacked, as it was a means of survival. We were able to run away or fight the threat immediately. In today's society, we do not have to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the stress or pent up negative emotions. Therefore, we carry it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.

Shaping Sexy Legs

2010-09-01T13:34:00.000-07:00

Are you interested in easy, but greatly effective, leg toning exercises that you can do anywhere, anytime - without having to deal with the hassles of 'going to the gym'? Fitness centers and health clubs are filled with big, expensive machines. No matter what kind of leg exercise program you are looking for, the instructors are going to put you through a typical general lower body workout circuit doing one set on each machine for twelve reps and so on. Of course, they are not going to show you a workout routine that doesn't need a single exercise machine. They'd be out of business!

The truth is, toning and firming up your leg, hip and thigh area is not achieved by using all those weight machines, and heavy dumbbells and barbells that could get you all pumped up with much more muscle than you were looking to build, or cause serious, long term injuries! The real magic of a properly structured leg exercise program lies in the combination of non-weighted and body weight exercises, put together in a sequence that targets all the muscles in AND around the legs, hips and thighs. The program should also emphasize proper form AND speed of movement along with breathing - these are elements that are lacking from most 'modern' leg workouts and fitness programs.

Try New Machines to Keep Workout Routine Interesting

2010-08-26T13:53:00.000-07:00

It's that time of year again when the skies grow dark early, and the snow starts to fall. Winter can be the most difficult time of the year to stay fit, not only because it hosts the triumphant of overeating - Halloween, Thanksgiving and Christmas, but also because exercise options are often limited to indoor gyms.

Lack of motivation and boredom are common at this time of year. One reason is that gym goers tend to use the exercise machines they feel most comfortable with, which quickly leads to stagnation. Many people use the same handful of fitness machines at a gym over and over and wonder why their results have slacked off.That's why winter is the perfect time to jazz up an exercise routine, and one of the best ways to do this is to try new exercise machines.

Malibu Gym boasts a wide range of top-of-the-line excercise equipment allowing our clients to customize a large variety of different exercise routines. For example, you can work your biceps with a lat pull down machine, a pull up assistant machine or arm curls using free weights. If you only ever use free weights, try the pull up machine. You'll be amazed at how quickly your muscles begin to burn, because you're working them out using a slightly different motion. This recruits different motor units and works out your muscles in a different way.Using different exercise machines is a great way to challenge your body and avoid hitting a plateau. Using new exercise equipment will also keep your exercise routines interesting and fun.

Never tried a stair stepper? Give it a whirl. If you are ever unsure of how to use a particular machine, a Malibu employee will be happy to show you how. Don't ever feel embarrassed by not knowing how a machine works, and never let that stop you from trying new exercises. Everyone had to start somewhere, and we would much rather you ask and learn the correct way to use a piece of equipment then guess and injure yourself.

So, next time you head to Malibu Gym, take a moment and look around. Notice all the different pieces of fitness equipment, especially the ones you've never used. Read the labels on the machines that explain what muscles they work, and watch how other people use them. Now, give it a try!

Before you know it, you'll feel comfortable using every machine in the gym from treadmills to elliptical trainers to free weights and circuit equipment. You'll find that you have a lot of different choices each time you walk into the gym, and this will keep you interested and motivated to keep moving towards your ultimate fitness goals.

Boot Camp and Advanced Yoga

2010-08-23T19:47:00.000-07:00

Are you ready to rumble everybody? This just in from Malibu Gym, new classes are being offered to help you get into the shape you have always wanted! Looking for some more advanced and more powerful yoga? Well look no further! With Boot Camp Power Yoga you can incorporate more advanced yoga that gives you an excellent workout! This new class is offered on Tuesdays and Thursdays from 10:15-11:30 a.m. with Allison as the instructor and will be running every week through the month of September!

Also, if you are looking for even more advanced yoga check out Vinyasa Yoga I-II on Mondays and Wednesdays from 7:00-8:15 p.m. You will be working with James who is a great instructor in the Vinyasa Yoga technique and will be teaching the class through the month of September. If you are not familiar with the Vinyasa Yoga it is characterized by the focus on a dynamic correcting posture that creates a flow between the more static traditional yoga postures. The purpose of viṅyāsa is to create heat in the body, which leads to purification of the body through increased circulation and sweating. Ashtanga Vinyasa brings in the principles of Agni and inversion to purify the entire body.

With so many classes being added every month, Malibu Gym will be your one stop place to get your body into great shape. And why stop with just the classes? Malibu Gym offers many unique ways to exercise and offers all the conveniences of a typical gym. Check them out!

How To Deal With Halloween Treats

2010-08-15T21:46:00.000-07:00

Halloween can be a scary time of year, and not just because ghouls and goblins are lurking in the night. Dark temptations are all too common as Halloween treats start beckoning.

These bite-sized monsters are all too easy to indulge. You throw back a mini-Snickers then a Milky Way, then a Butterfinger, and suddenly your office candy dish is empty.

Beware of the candy. Most of these treats offer no nutritional value. Their contents can be summed up as sugar, sugar and more sugar - the kind that kicks you into gear for a short while then leads you right into a crash.

This Halloween, keep a calm head, and you'll be fine. One or two small servings a day of treats will hit the spot without overdoing it. If you must have candy, include it as part of a larger meal. and never as the meal itself. Make sure you eat something healthy before indulging in a treat.

Hungry? Before reaching for that huge bowel of candy corn, grab a salad or down a healthy yogurt smoothie. If you still have a little space left, grab a couple of candies. Hopefully you'll be full enough that your mind - not your stomach - will be in control.

Halloween, and the holidays and general, are challenging to anyone looking to keep fit and trim. Be aware of the hazards of over eating and skipping workouts. Remind yourself of your fitness goals. If you don't have any, make some! Make sure these goals are realistic and are broken down into steps that you can readily accomplish.

Now more than ever you need to stay committed to your fitness routine. As the weather grows cooler, and the days shorter, visit Malibu Gym where we offer you top-of-the-line fitness equipment, exciting exercise classes that will keep you on track and helpful trainers who can work with you to help revamp your routines.

With Malibu Gym, you won't have to fear being attacked by treats this Halloween. We can't make any promises about the tricks!

Spinning May be Perfect for You!

2010-08-10T22:38:00.000-07:00

Spinning can be a great way to get in to shape! You burn a lot of calories during a workout and work a lot of your muscles! Here are some pros and cons for participating in a spinning class:

Pros:
* An effective workout
* Allows you to train in the offseason
* Varied routines keep things fresh
* Great for all ability levels

Cons:
* You're not on a real bike
* Classes can become monotonous
* You have to push yourself for maximum effect

Spinning classes are performed in an exercise rooms with music to help energize the spinners! The instructors guide participants through all the stages of spinning: Warm-up, steady uptempo cadences, sprints, climbs, cool-downs, etc. You also have resistance settings which you can choose to make cycling easier or more difficult. The class tends to be cohesive, so all the spinners act as one which makes for a great class atmosphere. The biggest success for spinning is to push yourself, it can be easy to slack off.

You can find great spinning classes at the Malibu Gym, where they have many spinning classes available every day. Reward yourself and stick to your resolution, get in shape today!

Welcome to Malibu Gym

2010-08-10T16:46:00.000-07:00

Fitness is only the beginning

At Malibu Gym we believe that fitness is only the beginning to changing your life forever. Through exercise, you can increase your energy, sculpt your body, refresh your mind, improve your confidence and move towards obtaining a wellness lifestyle.

As the largest fitness facility in beautiful Malibu, California, Malibu Fitness strives to make the exercise experience meaningful and enjoyable for all fitness levels. We offer our clients the newest and most aggressive cardiovascular, free weight and sectorized exercise equipment in the industry including Body Master, Icarian, and Flex.

Our equipment is set up in circuits to facilitate ease of workouts. Malibu Gym's line of new cardiovascular technology is second to none, featuring Stairmasters, upright and recumbent bikes by Precor, treadmills by Precor, Stepmills, and transports by Precor Eliptical. We feature televisions for your entertainment. Our free weight collection consists of rubberized Jade dumbbells from 5 lbs.to 120 lbs. and pre-weighted barbells.We offer a variety of aerobics classes from beginner to advanced. Our aerobics studio is equipped with a spring loaded floor designed to absorb shock. Classes are instructed by certified aerobics instructors offering the latest and popular specialty classes such as Cardio Kick Boxing, Spinning, Yoga, Cardio Jazz and Body Sculpting. Our new core fitness studio offers daily yoga classes appealing to all levels and styles. We also engage your core with mat pilates classes and group reformer classes.

Whatever your fitness level, workout preference and special needs, Malibu Gym can offer you the equipment, variety and expertise you deserve to achieve your fitness goals.Your children are welcome and will be entertained with a variety of fun activities in our 'kids klub' which operates 7 days a week.

Now Open - Bu Lounge

2010-08-06T08:31:00.000-07:00

Malibu Gym is proud to welcome all guests into our BRAND NEW BU LOUNGE. Relax after a good workout or stop in any time you want a healthy meal or shake to boost your energy and keep you feeling fit and fabulous.

Bu Lounge is the perfect place to finish off or start a great workout. We offer a healthy menu of freshly made sandwiches, salads and wraps to keep you on track with your fitness goals, as well as a place to chat with friends, take a break between sets or meet new people who share your fitness passion.

Next time you come in for a workout, give yourself the reward of some time spent in our Bu Lounge.

Using a Personal Fitness Trainer

2010-07-31T16:55:00.000-07:00

Why Investing Into A Personal Trainer Is the Best Decision You Can Make. It Will Save You Time, Effort And Money In The Long Run.

For those interested in obtaining quality fitness results, a fitness coach is the only correct way to go. For those wanting to waste their time with ineffective methods, a fitness coach is not the solution for you. On the other hand, if you are one of the many people looking to improve their level of fitness without wasting valuable time and resources, a fitness coach is the correct choice.

The Benefits Of A Personal Trainer

The benefits of a fitness coach span longer than the rap sheet of a career criminal. Some of the benefits of using a fitness coach include:

1. You receive exclusive fitness knowledge from the person who is an expert on the subject.

2. You receive access to invaluable assistance that will help you reach your fitness goals.

3. When you have a fitness coach you get to focus on your actual exercises not the planning.

4. Finally, a fitness coach allows you to learn ways on how you can keep the body that you are trying to achieve.

If these reasons are not enough to pursuade you to hire a fitness trainer, then you probably aren't that serious about trying to improve your personal fitness.

Giving the gift of better personal fitness to yourself is one of the best gifts that you can receive, so you should reward yourself today by employing the services of your local fitness trainer.

Defining Fitness

2010-07-25T16:49:00.000-07:00

In order to understand exactly what fitness is, or what it means to be "fit", we have to define it so that we can have a precise understanding of what, how and why. Right? It almost drove me mad trying to find a definition for fitness and being fit! I searched the internet and writings of leading industry organizations and found very odd, misleading and confusing definitions. It's no wonder everyone struggles to achieve a state that has no clear definition!

If you took the time to search yourself, you might find definitions for fitness such as:

in good physical condition; in good health or sound physically and mentally; healthy; to conform correctly to the shape or size of (1): to insert or adjust until correctly in place (2): to make or adjust to the right shape and size; Capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort; the genetic contribution of an individual to the next generation's gene pool relative to the average for the population, usually measured by the number of offspring or close kin that survive to reproductive age. (Huh!!)

Wow! Even the NSCA, the National Strength and Conditioning Association who is one of the most respected authorities on exercise physiology doesn't even attempt to give a definition of fitness.

Personal Training to Get Fit!

2010-07-20T16:46:00.000-07:00

Those wanting to shed a few poundscould not choose a better way of doing it than to undergo some fitness training. Weight loss programs on their own do not always work so well because they leave flabby folds of skin that look unattractive. The person remains unfit and so tends to pile those kilos back on due to lack of exercise rather than overeating.

With personal training you burn more calories. That means you don't have to starve yourself to get thin and stay at your ideal weight. So a weight loss program that includes fitness training will give a much better result. Not only will you get fit, but you will feel much better about the way your body looks.

Personal training will tighten and tone your skin so that you don't look flabby. And better still, once you become fit, exercises and fitness training will become easy to do and you will really enjoy undertaking more strenuous activities that before were just too hard for you.

A personal trainer will help you by listening to your goals and then drawing up a fitness and weight loss program that is tailored to your personal needs and fitness levels. This means that you need not be afraid of suffering strain injuries from doing training that is not suited to you.

What Makes a Great Gym?

2010-07-15T16:44:00.000-07:00

I don't know about you, but it took me years before I got up the nerve to join a gym. I had seen too many TV shows and read too many books about how the gym was a place to see and be seen. In my head I imagined all the women in the gym to have hard bodies and tanned skins. They never broke a sweat and their hair always looked perfect no matter what they were doing. I did not think I would ever have enough nerve to join a gym, but I finally did. I could not get the workout I wanted at home. It took me a while to find the perfect gym but this is what I looked for.

One thing you might want to keep in mind is if it is a coed gym or a female only gym. You might feel more comfortable in an environment with other women rather than in a gym that is mixed. If you are not sure what you would prefer, then make sure you check out both and compare the following If you have never step foot in a gym before, they you might not be able to tell a good gym from a bad gym. So where do you start in your quest for the perfect gym for you? First thing is to look at location. Is it near your home or your work? If it is, great that means it is convenient for you to get to. If it is not, do not even bother looking at it.

The next thing to check out is the price. Joining a gym can be expensive so really watch out for prices. There are some gyms that might have extra options such as a sauna, racquetballs quart, etc etc. The cost of these is what might that one gym so expensive. Are you going to use any of those amenities? If not find a different gym and make sure it has what you are looking for. For a decent basic gym, the average rate is between $30-$50 a month.

Home Gym vs Gym Membership

2010-07-07T16:40:00.000-07:00

What's the best place for you to get a workout? That really depends on the individual person who's working out. Some people thrive in the crowded environment of a commercial gym, while some can't properly perform their workout if they think someone may be looking at them. The best way to answer this question is to determine which type of gym you'll actually use on a regular basis - because the one you'll use is going to yield the most results for you personally.

That being said, here are some of the basic differences and advantages that each type of workout environment has over the other.

Customization

If you join a commercial gym, you are at the mercy of the equipment that they have on site. Though this isn't a problem for most people, as many commercial gyms are loaded to the gills with all of the latest workout machines and gadgets, if there is one piece of equipment that you feel you get the best possible benefits from there is nothing stopping you from putting it in your home gym.

You can situate your home gym in absolutely any fashion that you want - the only real limits are the amount of space you have available in your house and how much money you are willing and capable of investing in your home gym. In my opinion this is a huge advantage for home gyms over commercial gyms.

Time and Travel

Your home gym never closes; it's open twenty four hours a day, seven days a week, fifty two weeks a year. If you want to workout, for some reason, at two in the morning on Christmas Eve, your home gym will be ready and waiting. You home gym also requires zero travel - no going out in the cold, no fighting traffic - you can just workout as soon as you get your gym clothes on.

Mistakes When Picking a Gym

2010-07-01T16:42:00.000-07:00

If you dream of a beautiful figure, it is not enough to join any gym. You should know about certain aspects about a gym apart from the exercise regimen in order to get the best results. While we would love if everyone reading this could join our Malibu Gym, we really want everyone to have a positive experience with their gym so here are a few factors to consider to before joining a gym.

Common mistakes many make while choosing a gym

01. Feeling uncomfortable at the gym – Visit a gym during the different hours and check the ambience before you enroll. If you join a gym and fell uncomfortable, it very likely you will quite going within a few months. But a friendly atmosphere in a gym will greatly increase your chances of reaching your fitness goals.

02. Lack of knowledge about exercise routines – To get the best results you need to plan a systematic exercise routine in advance. Consult a personal trainer to know which exercises will fit your goals. Do not forget to ask about the right diet plan as well.

03. Not knowing about the right exercises – Different exercises are specified for achieving different health goals. While some are meant for reducing fat, others for building muscles and still others for general strength. Not knowing what you are doing in a gym can greatly increase your

Exercises to Lose Weight

2010-06-15T16:31:00.000-07:00

With all the weight loss programs and fad diets out there, it can be easy to forget one basic fact: that in order to lose weight, you have to burn more calories than you consume.

It’s that simple.

Dieting is as easy as that.

And for many women, that means learning exercises for losing weight.

The weird thing is that exercises for losing weight are different than exercises for toning your body, or building muscle, or simply getting rid of love handles. If you want to melt those extra pounds off of your frame, you’ve got to get your heart rate up for a significant period of time because that’s the way to burn off the excess calories.

First, visit a doctor and have a complete check-up. You have to make sure you’re healthy enough to start exercising. However, simply getting the go-ahead from your doctor doesn’t mean you should go out tomorrow and run a marathon. Take it slow in the beginning.

Choosing the Right Group Exercise

2010-06-14T16:26:00.000-07:00

The most common goal is to lose weight but other motivators can be to improve self confidence, kick start a fitness routine or meet new people. Whatever your personal motivation, it is important to keep this in mind when you are choosing your fitness provider. If you don’t get the impression that it will be a fun and positive experience for you, then it is probably worth looking at other options.

Timing & Location

Make it easy on yourself. If it is too hard to get there or creates stress in other parts of your life, then it is probably not the right program for you. By choosing a time and location that can easily fit into your routine, you immediately eliminate your barriers to regular exercise. After all, exercise is supposed to be fun and enjoyable, not another source of stress in your life.

Choose your Preferred Training Technique

As I mentioned in the introduction, group fitness is not all about being yelled at. The new direction in group fitness means that:

• Not all group fitness providers will yell at you to ‘motivate’ you

• There are alternatives to running around at the crack of dawn

• Not all group fitness classes are the same

The important thing is to take a good look at your trainers qualifications, experience and fitness philosophy. If you think that it will work for you then go for it. Group fitness can be a really positive experience in a great social environment, so take the time to find a provider that fits your needs.

Managing Diabetes With Exercise

2010-06-13T18:28:00.000-07:00

Exercise is a vital part of the management of diabetes. All diabetics should aim to make exercise a part of their daily routine. Exercise can help to improve the quality of life for diabetics. But there are some safeguards to consider before you start an exercise regime. It is wise to consult your health professional before you begin. This would be true for anyone, but it is especially so for someone who suffers from diabetes.

There are two types of diabetes. Type 1 usually manifests itself at an early age. It is sometimes referred to as adolescent diabetes. In Type 1 the body cannot produce enough of its own insulin. Type 2 diabetes manifests itelf later in life. In Type 2 diabetes the body fails to produce adequate levels of insulin or it becomes resistant to its own insulin.

In both types of diabetes the body is unable to process sugar properly. Blood sugar levels increase because the body cannot transport sugar to the cells where it is needed. It becomes essential to reduce blood sugar levels. This can be done by medication, by diet and exercise.

Get Back into Exercising!

2010-06-09T16:28:00.000-07:00

Taking some form of exercise is an important part of keeping healthy but not every body is keen on keeping fit. Many of us remember our school days when we had to endure competitive sports coaches, cold changing rooms and getting soaking wet on the school playing field. Don't let these memories put you off trying something new or indeed something you haven't tried for many years.

Not only does taking exercise keep our weight down, it also improves organ function and is thought to keep our bodies younger. It is never too late to take up some kind of fitness routine and with so many types of exercise to choose from, there is something for everybody.

If you have not taken exercise for many years, it is important to speak to your doctor before starting anything new.

Decide on the type of exercise you can easily fit into your life. It may be as simple as walking or cycling to work instead of driving. If the thought of joining a gym is terrifying, why not meet a friend for a walk three times a week. Walking is one of the most beneficial exercises and it is free. Swimming is a good non impact sport for people with weak joints and is great for stamina and flexibility. If you prefer group exercise, find out where your local sports centre is. They will have a huge range of different activities available in varying degrees of intensity, ranging from gentle yoga type exercise to weight lifting and aerobics.

An Exercise Myth!

2010-06-06T18:25:00.000-07:00

By now, we all understand that regular exercise is good for everybody. Its good the heart, it helps us maintain a desirable body weight, and has a positive effect on relieving stress. But, there are many exercise myths that have repeatedly been presented as fact, either by those who are trying to sell us something, or by those who mean well, but haven’t gotten their facts straight. Here are five myths about physical fitness that some readers may find surprising.

Myth #1

You can reduce fat in specific areas of the body, by doing exercises that target those particular body areas.

On the face of it, that seems to make sense, but trying to burn fat in a precise spot where you want to lose it, simply doesn’t work. The only way to burn fat is through exercise, expending more calories then you’ve ingested. And exercise burns fat gradually, and from all areas of the body simultaneously, not just around the muscles you’re using. That doesn’t mean that you shouldn’t work the areas where you have extra fat though. Doing so will build muscle there, and that will give that area a more toned look, when the fat over the muscle is reduced.

Creating an Exercise Plan

2010-06-04T17:50:00.000-07:00

Do you have an exercise plan? Do you own any exercise equipment? Perhaps a treadmill, an exercise bike, or any of the gazillion exercise machines advertised on infomercials over the last 10 or 20 years? I think we've all been sold at one time or another on something to make exercising easier... or so we thought. And that's good! Having the desire to look better, feel better and implementing a good exercise plan can help us to reach those goals and also help us to keep our weight under control. And those are just a few of the benefits of exercise. When we perform an exercise routine regularly we begin to not only look and feel better... we even sleep better. When you get right down to it I think we all know that a good exercise plan is part of a healthy lifestyle.

"What is the best exercise?" And the answer to that question is the one you like the most. Why? Because that's the one your more likely to do! For many people, just one exercise would not be enough because although we all want to be in good shape and the proper weight, we all have different fitness goals... but for others, one exercise performed consistently and regularly provides all the benefits mentioned above and then some!

So... how many exercise plans do you need to receive all of the exercise benefits described above? One! That's right... just one! And how many exercises do you need to do? That will depend on your particular fitness goals... your likes and dislikes... but the first question I encourage you to ask yourself is "What one exercise do I like the most? That answer will get you started on a good exercise plan.

The Benefits You Get From Pilates

2010-05-16T16:12:00.000-07:00

If you want to make the most of your Pilates training experience, (or have any injuries or have had recent surgery,) private one-on-one Pilates training using the Pilates Reformer and other specialized Pilates equipment. Plus with hundreds of exercises to choose from, a personalized program can be developed to take your special needs and goals into consideration for a fun, rewarding workout experience that will help you get the results you’re looking for from your Pilates wellness program.

When in doubt, it’s always a good idea to start with a few one-on-one Pilates training sessions and let your Pilates teacher help guide you into a workout plan that’s best for you. Whether it’s on the Pilates equipment, Matwork, or both… a well-planned, whole-body Pilates workout should be completed in less than hour. Rather than being exhausted, you should feel more invigorated when you are finished. The goal: improved mind, body, and spirit, increased circulation and blood flow, reduced stress, improved energy and enhanced vitality to enjoy life!

Most Pilates students begin to see improvements after their first few sessions. For some changes are dramatic and happen very quickly. Others begin to notice subtle differences in how they breathe, sit, stand, and move. One of Joseph Pilates famous quotes is, “You’ll feel better after 10 sessions, look better after 20, and have a completely new body after 30 sessions.”

Pilates is for Everyone

2010-05-16T16:10:00.000-07:00

The Pilates Method teaches a common-sense approach to efficient movement habits for whole-body health. Every Pilates exercise combines strength and flexibility with breathing and total body awareness. Learning to pay attention to what your body is doing and how it moves is a must for getting the most from your Pilates training program.

Developed as a system or movement regime, Pilates training provides a variety of choices both in exercises and specialized Pilates equipment to help reinforce good movement habits for an improved quality of life. With over five hundred exercises in the Pilates system, there are lots of exercises to choose from to keep you focused, motivated, and progressing towards your wellness goals.

Safe, Efficient, Injury-free Movement

Done well, the Pilates Method exercises help teach you how your body is put together and how to find and use all the right parts for safe, efficient, injury-free movement. Everything you learn about how to move your body during a Pilates training program can be practiced during other sport and fitness activities, and with time… these important new habits, acquired during Pilates workouts, will transfer into fitness for an improved quality of daily life.

Add Functional Training to Your Routine

2010-05-10T14:45:00.000-07:00

The easy way to begin to add functional movements to your training is to simply write down what you do every day. What are your physical challenges? If you're a secretary you may find that your legs and back ache at the end of the day from picking files from the floor. These would be your first areas to target. Don't think of fitness as something that is done only in a gym. By simply taking advantage of your every day movements you can turn your office or home into an effective functional training area!

For more formal exercise, stability balls, resistance bands with handles or simply beginning to do some of your training on an unstable surface will be a good introduction to more functional training. Remember, it's always safety first, so make sure you consult with your physician before starting any physical program and ask a certified personal trainer to help you get started if you're unfamiliar with any new piece of equipment or training method.

Go ahead invite you to apply just some of the principles of functional strength training to see where it takes you. Many are convinced that by adding functional training to your current conditioning program you will begin to see tremendous results.

Benefits of Functional Training

2010-05-10T14:43:00.000-07:00

We hear a lot about functional and core training but is it just another passing "fitness fad" or should all of us be incorporating this concept into our exercise routines?

Traditional "weightlifting" exercises generally target only one muscle for each exercise. Functional training exercise generally targets more than one body part with each movement or exercise. Functional training emerged primarily from the sports conditioning and rehabilitation world. Functional training refers to the type of exercises that contribute to better, more efficient and safer performance of real world activities or sports movements.

The short list of functional training benefits are:

*Building "inner strength"

*Endurance

*Improve balance

*Improve range of motion

Functional training allows you to work your muscles on different planes (hitting different angles) and building strength in those "stabilizer" muscles as well as the main target muscle. Machines are pre-set using only the muscle and angle that the machine allows. Multi-plane exercises are more complex movements and more closely mimic movements that are used in everyday life.

Boost Your Metabolism

2010-05-10T14:42:00.000-07:00

There are a number of ways you can boost your metabolic rate. Exercise, diet and lifestyle are all important areas in which you can make changes and increase your metabolism. In this article I will discuss how an effective exercise plan can help improve your metabolism, how to implement such an exercise plan and the additional benefits of maintaining such an exercise plan.

Exercise is a great way to boost your metabolism because it burns calories both immediately and also keeps burning them in the long term. The actual act of exercising will burn calories and over time your body will adapt to your exercise regime and burn an increased number of calories overall. Exercise can be split into two types both of which assist your metabolism in different ways.

1) CARDIOVASCULAR EXERCISE:- Cardiovascular exercises include; cycling, running and swimming. Alternatively, you can try a sport such as football or tennis. Basically, anything which gets you moving and gets your heart pumping can be classed as cardiovascular exercise. The key is to find something that is fun and that will keep you stimulated. Cardiovascular exercise helps boost your metabolism by teaching your body to burn fat whilst exercising and over time whilst resting aswell.

2) WEIGHT TRAINING:- Weight training includes; chest presses, shoulder presses and lateral pulldowns. Basically, anything which involves lifting relatively heavy weights for 8-12 repetitions in order to build muscle mass can be classified as weight training. With weight training you need to be a little more careful than with cardiovascular exercise because there is an increased risk of injury. Start with weights that you are happy with then increase them slowly. If you are unsure about anything ask for advice from one of the trainers in the gym.

The actual act of weight training burns few calories (in comparison with cardiovascular exercsie). However, weight training will lead to an increased muscle mass over time and maintaining your muscles will burn an increased amount of calories in the long term. You must be aware that the additional calories that you will burn as a result of having bigger muscles will not be substantial. Therefore, you need to make sure you combine your weight training with cardiovascular exercise to achieve the best results.

Key Weight Training Exercises

2010-05-10T14:39:00.000-07:00

1) Deadlift- Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, "how much can you bench," the question they really should ask is, "how much can you deadlift?" A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

2) Squat- The squat has been known for years as the "king of all muscle building exercises" and for good reason. I'm not talking about sissy boy half squats either; I'm talking about real below parallel, full squats. If you don't at least break parallel it's not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

3) Chin up- Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want tobuild muscle fast, be sure to include chin ups in your weight training program.

4) Parallel Bar Dip- A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No otherweight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

Benefits to Personal Training

2010-03-15T19:27:00.000-07:00

The recession may officially be over, but there is still a large proportion of the country that is still out of work unemployed. If this is a situation that you find yourself in at the moment, then why don't you take advantage of the time that you have off to look into investing in a new career.

One career that is booming at the moment and always looking for talented individuals is the fitness industry. You can quickly and easily prepare yourself for a new career in the fitness industry by performing one of the personal trainer courses that is currently available through a number of companies online.

Just because you take one of the personal trainer courses it doesn't necessarily mean that you have to move into working within a gym, although if that is your ideal role then one of these personal trainer courses would provide you with enough qualifications to move into one of these roles.

The main point being made is that the possibilities are endless once you have obtained your qualification from your personal trainer courses. You could move into working with disadvantaged individuals and help to motivate them through fitness and exercise, or you could work within a sporting organisation helping the individuals to obtain their goals and fitness targets. You could become a coach for a sporting team, admittedly you would probably need to obtain further qualifications to work as a coach in many cases, but obtaining a qualification through the personal trainer courses would help you along the way to achieving your goals.

The global credit crunch has really allowed a number of people the opportunity to reassess their career paths and think about what they want to do in the future. With the government offering incentives to people who look into re-training in a different profession there really has been a switch within the current market.

What to Expect from Pilates

2010-03-15T19:25:00.000-07:00

The world always, from time immemorial, suffers from the sheep syndrome. When something new comes on the market and it creates good reviews, people rush to acquire it, be it what may. If any weigh loss exercise becomes successful, celebrities start endorsing it and millions of naive consumers try it out for themselves. When yoga was introduced, it creates an extraordinary impact in the US, and fairly quickly America, almost in unanimity, prescribed to what yoga dictated.

Is Pilates Instruction as difficult as it is believed to be?

Yoga has attracted a great deal of fan following and after they found out what asanas (positions) involved, many developed cold feet. Similarly, hearing about the wonders that Pilates does to the body, there has been a great demand for Pilates instruction. However, after finding out what it involves many do not believe that they would be able to really accomplish what they set out to do, and leave the exercises mid-way.

The doctors too are believers of yoga and Pilates and you will find many patients at these centers because the doctor actually recommended it to them. Pilates instruction is indeed tough to understand and practice in the beginning. But once you want to learn, all you need is the will power; the rest will come on its own. In order to be able to complete a Pilates course, it would be better if you start slowly.

Pilates instructions are always explained well by Pilates instructors. Your grasp of the system will depend heavily on how you like the instructor and how much you understand what he is trying to do. The Pilates instruction and exercise usually involve a combination of the mind and body with the emphasis on the latter. The good part in this exercise if that they are slow and concentrate on flowing movements.

Develop Your Back and Biceps

2010-03-15T19:22:00.000-07:00

When constructing a workout routine, a classic problem involves the 4 versus 5 day training schedule. For most of us, only training 4 days per week is highly advantageous for recovery purposes. You get 3 days of rest, which is ideal for giving your body both the time and resources for recovery.

However, most body part splits are predicated on a 5-day split. Chest, back, legs, arms, and shoulders usually receive their own days, typically personified in the workout routines of the pros that we emulate after reading the magazines. When we try to condense these routines, we end up crunching some days together.

Where should muscle groups like shoulders be trained? With back? Or on their own, requiring you to place triceps with chest and biceps with back? This is the most common split, and it provides both problems, and opportunities, when it comes to combining back and biceps training.

Back training is often divided into two distinct sections. The first is thickness, which includes movements such as rack pulls, barbell pullovers, close grip lat pulldowns, cable rows, and T-bar rows. These movements make the back thick. The second group is width, and includes bodybuilding movements such as back extensions, wide-grip lat pulldowns, wide-grip bent-over rows, and pull-ups. These exercises should be completed together in their groups, to fully saturate a muscle group with blood before moving onto other sections.

Why go Jogging?

2010-03-09T22:27:00.000-08:00

Jogging is one of the most effective ways of improving your general mental and physical health, toning your muscles and losing weight. You can do it for free, get dramatic results in a limited period of time and it's a terrific mood and confidence booster!

We have put together some tips for those who haven't tried jogging but would like to give it a go and feel the benefits.

Getting started

We advise that you speak to your doctor before embarking on any new exercise regime, but if they give you the all-clear then you can go for it! However, it is still important to start slowly and be patient.

Try going out for 20 minutes three or four times a week. If you find yourself getting tired and breathless quite quickly do not be disheartened! You will find that your stamina improves in a very short time if you stick at it. We would advise 'speed-walking' as a starting point, interspersed with short periods of jogging. Try alternating speed walking with a gentle paced jog the first few times you go out. Within no time you will find that you can jog for the full twenty minutes and you can then build on that. You may also notice that your lung capacity is improving and your mood is generally lifted within your first few sessions.

Don't worry about expensive gym memberships, jogging outside is actually more effective than the treadmill, and often more fun! It will also allow you to vary your route, which is important in order to keep things fun and to push your body. Some days try a hilly route, other days flat. Jogging on soft ground or sand gives your legs a great work out too. Be sure that you chose a safe route and avoid jogging in the dark. Think your route through, plan ahead so that you know how far you are going and how long it should take you. There are plenty of online run planning sites (such as MapMyRun) where you can plot your route on a map and discover how long it is.

More Reasons Not to Exercise

2010-03-09T22:25:00.000-08:00

6.You're not seeing results. Like I mentioned in number 2, people want fast results. The benefits of exercise start on the inside. People too often overlook the positive internal changes and focus more on the external, visible changes. If you are just starting to exercise, the fact that you are making it a habit should be as important as the changes you expect to see in the mirror. Give it time. Focus on the positives such as the improvements you are making as you progress in your workouts, how your energy level is increasing, how much better you sleep at night, and the fact that by exercising you are doing something healthy for yourself. Remember the visual results will come in time. Be consistent and patient.

7.You don't have an exercise partner. An exercise partner can be a great motivator. They can help you to push harder during your workouts than if you were exercising alone. The biggest advantage is the accountability. Most people who would chose to skip a day of exercise will not, knowing that someone else will be impacted by their laziness. Plus having an exercise partner adds a social element to the workout which is a big positive factor for some. If you are exercising alone, try to find someone with similar exercise goals, a schedule that is close to your own (co-workers) and is at a fitness level that is close to yours.

8.You're exercising with the wrong partner. If your training partner constantly cancels, shows up late or with an unenthusiastic attitude, it can quickly start to affect your own attitude about exercise. Having a partner whose fitness level is too far away from your own can also be a drawback. Someone who is not close to being as fit as you can hold you back and reduce the results you should be getting from your work outs. Trying to exercise with a partner whose fitness level is way above yours can be demotivating for some. Use the tips in number 7 to find a partner that is a good match for you.

9.You have a poor diet. What you eat will affect your attitude, your mood, your exercise performance, and the results you get from exercise. Take a good look at your diet. Make sure that you are getting enough nutrient rich calories on a daily basis. Be sure you have enough energy to complete your workout. You can't focus on your training when your stomach is growling. Be sure to stay hydrated and replenish the essential nutrients after your workout.

10. You have too much stress. Certain exercise is a form of stress, but it should be positive stress. The nine factors listed above can make exercise a positive or negative part of your day. Pick a mode of exercise that helps you control or relieve stress, not add to it. Make sure you are exercising at the proper intensity. It's alright to reduce your training intensity at times when you are feeling overwhelmed. A change in your exercise location might give you a needed pick me up. Make sure you are getting enough quality sleep.

Exercise It!

2010-03-09T22:21:00.000-08:00

Exercise needs to be a regular part of your life. But what if you just don't like to exercise? After reading these ten factors and the tips provided, you should be able to make the necessary changes that will improve your exercise attitude and allow it to be an enjoyable part of life.

1.You're doing the wrong mode. Don't enjoy running? Dread picking up a heavy weight only to set them back down? There are thousands of ways to exercise, some conventional, some not. The key is to pick something you love. The best way to find out what that may be is by experimenting. Don't just stick with the normal methods if you don't enjoy it. If something you haven't tried looks fun, seems interesting, or appeals to you for whatever reason, give it a try. You may find a new favorite form of exercise that you look forward to doing regularly.

2.Your exercise level is too intense. Everybody wants fast results. Starting out by doing too much is a sure fire way to get burned out or injured. Proper exercise progression is the rule to follow to make exercise not only safe and effective but enjoyable. Seeing the progress you make is a great motivator and will keep you on track with a regular exercise program. If your training is so hard that you dread the thought of it, ask yourself what you are training for. Does it need to be at that level of intensity to reach your goal? Reducing the intensity and gradually increasing it over time will get you to your goals without it feeling like torture.

3.Wrong location. Where you exercise can effect your mood, attitude and productivity. Some people are uncomfortable exercising in front of others but fall for the marketing tactics of the major health club chains. Pick a workout location that does not make you feel uncomfortable. Try visiting the gym at a time of day when it's not as crowded if possible. You may benefit from setting up a home gym and exercising in private.

4.You're exercising at the wrong time of day. The time you pick to exercise needs to not only fit your schedule but also your lifestyle. If the sound of the alarm early in the morning is not welcomed, the thought of rolling out of bed to exercise is not going to be viewed as a positive either. If you are exhausted by the end of the workday, don't save your workout for a time when you are already low on energy. Try to squeeze it in earlier if you can. Select a time to exercise that comfortably fits into your day.

5.The wrong exercise environment. If you are stuck inside all day, the thought of going indoors to exercise on a nice day may not sound appealing. Consider a form of exercise that you can do outdoors. Someone who labors outside in the sun might look forward to working out in a climate controlled area instead of outside. If you goals require you to train inside, consider the lighting. Natural light has been proven to have a positive effect on mood.

Cardio for Beginners

2010-02-12T19:53:00.000-08:00

1.Choose an activity that you enjoy. The best exercise for you is the one you'll actually do, not the one you think you should do. Walking is a great place to start since it doesn't require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.

2.Start with 2 or 3 days of your chosen activity a week with a rest day between workouts.

3.Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.

4.Increase your pace and intensity to slightly harder than comfortable (about a Level 5 or 6 on the Perceived Exertion Scale or you can use Target Heart Rate to monitor intensity) and go as long as you comfortably can. Begin where you ARE, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly if you're consistent.

5.End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.

6.Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.

7.Don't worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance.

8.After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.

Lifting Enough Weight?

2010-02-12T19:49:00.000-08:00

If you lift weights, have you ever wondered whether you're doing it right? Specifically, are you lifting enough weight? According to a study done by the University of Michigan, many of us aren't. Researchers took beginners (both men and women) through a series of moves, allowing them to choose their own weight. After assessing their 1 rep max (the general standard for choosing weight), they determined that most chose a weight well below what was needed to stimulate muscle growth.

Are you guilty of going too light? If so, you may not be seeing the results you'd like. Learn more about why lifting heavier weights could change your entire body.

Why Lifting Heavy is the Key to Weight Loss

You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:

•Increasing resting metabolic rate so you burn more calories, even while at rest.
•Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are
•Strengthening bones and connective tissue, which can protect your body from injuries in daily life
•Enhancing balance and stability
•Building confidence and self-esteem

However...this only works if you're using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight.

So, why don't we lift more weight? For some, lifting weights is scary, especially if you've never done it before. The machines...the dumbbells...the people who seem to know what they're doing...it's enough to make anyone skip weights altogether.

Basics of Weight Loss

2010-02-12T19:43:00.000-08:00

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.
Rules of Weight Loss

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.

2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.

3.Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.

4.Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Sets and Repetitions; How Many?

2010-02-04T10:35:00.000-08:00

A Repetition is referred to as a Rep and is a single lift of the weights. A group of Reps are called a Set. An exercise is generally composed of 3 to 4 Sets.

The amount of weights to use is dependent on the goal of the participant and the fitness level. If the goal is to build muscle at the fastest rate then 6 to 8 Reps should be done with a heavier weight. If the goal is to simply tone or maintain the existing muscle strength then 12 to 16 Reps should be done with a lighter weight.

Participants should never use the heavy weight if they have not lifted before or if significant amount of time has passed since they have last trained. When initially beginning a training program it is recommended to use the Light weights for a least 3 to 4 weeks before progressing to the medium weight level.

There are various methods for determining the amount of weights to incorporate into a training effort (Heavy, Medium, and Light). The 1 Repetition Maximum (1RM) method is determined by the highest weight that one can lift only once and not again. A percentage of this 1RM value is then calculated to use for multiple Reps and Sets. For example if the participant can bench press 150 lbs as a maximum effort and only once then the 1RM is 150 lbs. A percentage of this weight is used for the full complement of Reps and Sets. For the Light category, 50% of the 1RM is used.

Another method that can be used to determine the weight to use for a particular exercise is to simply estimate the initial weight. Do as many as you can. If your goal is to build muscle at the fastest rate, then if you can do more than 8 Reps then the weight is too light. If you can't do more than 6 Reps, then the weight is too heavy.

Super Sets
Often when we train to failure we get to a point where we physically cannot lift the weight for another rep but we still feel that the muscle is not quite exhausted. That is where the super set comes in. By immediately dropping the weight down to approximately 60% of the maximum weight that you have just lifted a person can squeeze a few more vital reps out to get that extra bit of muscular failure. This must be done as soon as a person cannot lift their heaviest weight any more and it must be done immediately after you put the weight down.

It is no good waiting a minute and then starting the super set, it must be done immediately. This process exhausts the muscle completely and will leave you exhausted. To stop when you still have some juice in the tank would be crazy. This is when you gain the most benefit of training. When you go that extra mile.

To Stretch or Not to Stretch

2010-02-04T10:33:00.000-08:00

When done properly, stretching can do more than just increase flexibility. Benefits of stretching include:

1. enhanced physical fitness

2. enhanced ability to learn and perform skilled movements

3. increased mental and physical relaxation

4. enhanced development of body awareness

5. reduced risk of injury to joints, muscles, and tendons

6. reduced muscular soreness

7. reduced muscular tension

8. increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues

9. reduced severity of painful menstruation (dysmenorrhea) in females

Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are:

1. improper warm-up

2. inadequate rest between workouts

3. overstretching

4. performing the wrong exercises

5. performing exercises in the wrong (or sub-optimal) sequence

Some Risky Stretches
The following stretches (many of which are commonly performed) are considered risky due to the fact that they have a very high risk of injury for the athlete that performs them. This does not mean that these stretches should never be performed. However, great care should be used when attempting any of these stretches. Unless you are an advanced athlete or are being coached by a qualified instructor (such as a certified Yoga instructor, physical therapist, or professional trainer), you can probably do without them (or find alternative stretching exercises to perform). When performed correctly with the aid of an instructor however, some of these stretches can be quite beneficial.

The yoga plough

In this exercise, you lie down on your back and then try to sweep your legs up and over, trying to touch your knees to your ears. This position places excessive stress on the lower back, and on the discs of the spine. Not to mention the fact that it compresses the lungs and heart, and makes it very difficult to breathe. This particular exercise also stretches a region that is frequently flexed as a result of improper posture. This stretch is a prime example of an exercise that is very easy to do incorrectly. However, with proper instruction and attention to body position and alignment, this stretch can be performed successfully with a minimal amount of risk and can actually improve spinal health and mobility.

The traditional backbend

In this exercise, your back is maximally arched with the soles of your feet and the palms of your hands both flat on the floor, and your neck tilted back. This position squeezes (compresses) the spinal discs and pinches nerve fibers in your back.

The traditional hurdler's stretch

This exercise has you sit on the ground with one leg straight in front of you, and with the other leg fully flexed (bent) behind you, as you lean back and stretch the quadricep of the flexed leg. The two legged version of this stretch is even worse for you, and involves fully bending both legs behind you on either side. The reason this stretch is harmful is that it stretches the medial ligaments of the knee (remember, stretching ligaments and tendons is bad) and crushes the meniscus. It can also result in slipping of the knee cap from being twisted and compressed.

Straight-legged toe touches

In this stretch, your legs are straight (either together or spread apart) and your back is bent over while you attempt to touch your toes or the floor. If you do not have the ability to support much of your weight with your hands when performing this exercise, your knees are likely to hyperextend. This position can also place a great deal of pressure on the vertebrae of the lower lumbar. Furthermore, if you choose to have your legs spread apart, it places more stress on the knees, which can sometimes result in permanent deformity

Plyometric Training

2010-02-04T10:28:00.000-08:00

Plyometrics is not a new concept. It has been used for improving performance for years. It is just recently that it has gained wide attention. The word Plyometrics has been in use since the 1960's. Plyometric training is based on using movements that are similar to the type of movement that would be done in a particular sport or activity to improve performance. Several studies have demonstrated that a combination of Plyometrics and weight training is far more effective in improving speed and strength (power).

1. Improves muscle response time

2. Increases muscle performance

3. Tones muscles

4. Improved balance and posture

5. Increases flexibility, reducing capability for injury

Plyometrics, employed to develop power and explosive responsiveness, uses the Stretch-Shorten Cycle (SSC). The whole idea is to develop the most amount of force in the shortest possible time. When a muscle is flexed or shortened, it's under tension and will react with a more powerful and explosive contraction due to stored elastic energy. Unlike most other aerobic exercises, gravity becomes a major factor in the workout routine. Strength and flexibility are prerequisites for Plyometric training. The laws of Physics apply. A one-g force is equal to your weight. Two or more g's of force may be exerted by an individual during a jump. For example, a 250-pound (114 kg) individual would subject forces equal to or greater than 500 lbs (227 kg) of pressure on hip, knee and ankle joints. A 100 (45 kg) pound person would experience force equal to or greater than 200 pounds (91 kg). It's obvious that too much Plyometric training can be damaging to joints, as is the case with all types of exercise.

As is the case in all other types of training, technique is the key. In this case, as they say in piloting, landing is the most important of all. When the body meets the ground is where the potential for damage is highest. Land like a cat. The joints should not be stiff. Allow the legs to act as a shock absorber. The best way to land is to pretend that you are jumping off of a step behind someone and you don't want them to hear you land. This is true for running as well. Use the body's natural ability the absorb shock. If you hear a lot of noise when you run or land from a jump, remember that energy was used to create that noise and your body was the instrument. Keep it quiet. Some people advocate landing on the ball of the foot and some on the full foot. Either way, energy must smoothly and evenly transfer up the leg. The use of arms in a jump has been shown to contribute up to 10% of the jump results.

Exercise Benefits

2010-01-15T16:52:00.000-08:00

Physical activity can lower your blood glucose (sugar), blood pressure, and cholesterol. It also reduces your risk for heart disease and stroke, relieves stress, and strengthens your heart, muscles, and bones. In addition, regular activity helps insulin work better, improves your blood circulation, and keeps your joints flexible. If you're trying to lose weight, a combination of physical activity and wise food choices can help you reach your target weight and maintain it. All of these benefits can be yours even if you haven't been very active before.

Increased Metabolism-Increased physical activity through working out leads to more muscle mass, which in itself leads to a higher metabolism. As per some studies, every extra pound of muscle allows you to burn anywhere from 50-100 calories when at rest.
Improved Muscle-Tone-Physical activity, especially weight training allows you to change the shape of your body. Since muscle is denser than fat, one can get bigger or smaller by gaining more muscle mass?

Protect against heart problems. More Americans die each year from heart disease than any other ailment. Aerobic activity makes the heart pump more efficiently, which helps to lower blood pressure. It can also raise the level of "good" cholesterol, whose job is to remove excess fat from the blood stream.

Exercise can help you feel less anxious-Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been less jittery and hyperactive after an exercise session. Exercise can make you feel better about yourself-Think about those times when you've been physically active. Haven't you felt better about yourself? That feeling of self-worth contributes to stress relief.

Becoming Strong and Healthy- The wonderful tool of exercise can help teens become fit and healthy. Performing some form of physical activity daily will significantly boost your “basal metabolic rate”—the number of calories your body burns in order to keep you alive. By having a high metabolism, you burn calories 24 hours a day—even while you sleep! You can literally turn your body into a fat-burning machine!

Cardio for Weightloss and Abs

2010-01-15T16:48:00.000-08:00

As most people know, cardiovascular exercises can be used for all-over body toning as well improving your overall health. However, when doing cardio for weight loss in mind, your cardiovascular exercises account for only one part of the fat burning puzzle.

People who are overweight and trying to get their stomach muscles in shape need to understand that first they must lose some of their body fat before the six pack abs have any chance of showing.

Diet and nutrition are essential to successful fat burning and especially when learning how to get a 6 pack, but in this article I want to explain the role of cardio for weight loss / fat burning.

Exercises that get the heart muscle pumping are considered cardio exercises and jump start the fat burning process.

What Is the Best Time of Day for Cardio?

Cardiovascular routines should be performed early in the day to start the fat burning and keep it going during the day.

Cardio routines should not be performed immediately before bed time as it can cause falling asleep to be difficult.

Additionally, cardiovascular exercises should not be done right after eating due to the chance of getting cramps.

If early morning exercising is not possible, try to do the cardio early in the evening before eating. Not only will this help with burning calories it will also help to tone the lower body and abs area.

What are the Best Cardio Workout Options?

There are some cardiovascular workout machines that are designed to work both the upper and lower parts of the body at the same time and some designed to work only one portion. No matter what type machine is chosen, it is important to make sure it works on the lower body as these generally burn more calories.

Cardiovascular workout machines can be purchased for home use or individuals can choose a fitness center or gym to get access to the best fitness equipment. The advantage to using a gym is the wide variety of cardiovascular machines available to use.

Cardiovascular exercise equipment is not just for overweight people, everyone should add cardio to their routine if fat loss is your goal or not. Cardio adds intensity to a workout routine and works to sculpt the abdominals by shedding fat from the mid-section.

Gyms that offer access to a variety of cardio machines can be found that have a fairly low monthly fee. This membership gives individuals access to not only cardio machines but also to free weights and other toning equipment.

There are a variety of machines in gyms that are cardiovascular workout for both the upper and lower part of the body, these include:

1. Exercised bikes and spinning classes
2. Stair steppers
3. Rowing Machines
4. Treadmills for walking or jogging
5. Elliptical machines

The Perfect Exercise Shoes

2010-01-15T16:44:00.000-08:00

Exercise shoes can trip you up when it comes to buying a pair suited for your feet. Avoid the pitfalls (and blisters), use these tips to shop for the best exercise footwear for you. I've got it badly wrong in the past. Lights, mirrors, great displays, pushy sales people and I was straight to the till. Big mistake. It's not all about looks when buying footwear for exercise.

The right footwear will help prevent injuries and stimulate correct technique. Both essentially, go hand-in-hand. Many overuse injuries start from poor technique when running or walking. Your feet have specific needs. The key is buying according to those needs. When you next go shopping for exercise shoes, remember to take these tips with you.

Buying Tips

1) Socks. Wear the socks that you usually wear for exercise, or the thickest socks you have.

2) Insoles. Take any insoles or orthotics that you have been prescribed. Put them in the exercise footwear when you try them on.

3) Timing. Head to the shops late in the day. Your feet swell towards the evening, you'll be buying for your maximum foot size.

4) Comfort. Your ideal exercise shoes should feel comfortable instantly. Run away from anyone who tells you they need "wearing in".

5) Test run. Test the shoes by walking, running, jumping and lunging in them. If the shop doesn't have enough space, ask to go outside and test them.

6) Fitted heels. Your heels should fit closely, without any slipping. Check for any rough edges that may rub against the top or sides of your feet.

7) Toe space. Push your thumb down on the toe area. There should be space for a thumb width between the shoe's end and your big toe.

8) Cost. A high price doesn't necessarily mean great quality. Shoes that are endorsed by sports people, have an added price because of their name. Consider how often you'll be using your exercise shoes. Look to extend your budget if you know you'll use them more than 3 times a week.

9) After you buy. When you get back to the comfort of your own home, try them on indoors first. Just to confirm the test run in the shop wasn't a one-off. It's your last chance to check the comfort without getting them dirty, so you can still return them if need be.

10) When to hit the shops again? The guidelines say after 400 miles of use. Use your judgement. If the padding (e.g. gel or air) has gone, the sole is worn or the comfort level has disappeared, it's time to shop for a new pair.

Exercise During Pregnancy

2010-01-15T16:40:00.000-08:00

Before you start any exercise program during pregnancy it is essential that you consult with your healthcare provider. For some women it may be more dangerous than beneficial to exercise during pregnancy.

Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother. Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy. During pregnancy, exercise can make postpartum weight loss easier.

Good choices for exercise during pregnancy are walking, swimming, stationary bike riding, low impact aerobics and of course prenatal exercise classes. Kegel or pelvic floor exercises are also recommended as during pregnancy an enormous strain is placed on the pelvic floor which can lead to incontinence post pregnancy in addition to greatly reduced sexual sensitivity.

Use your heart rate as your exercise guide. To check your heart rate, count your pulse for 10 seconds after you stop exercising and multiply this number by 6 to obtain the number of beats per minute. This should be used to monitor your body’s response to exercise. Ensure you remain within 60-65% of your maximum heart rate.

The difference exercise during pregnancy can make for your post-partum recovery is amazing. Again, I can tell you from firsthand experience, that a comfortable and reasonable fitness routine (simple walking is terrific) can help your body 'snap back' like nothing else.

As per a research, working out or mild exercise during pregnancy helps in reducing backaches and swelling of ankles, and constipation, which are some of the most common problems faced by pregnant women. In addition, it also gives energy and makes you feel fresh.

If you were exercising before you became pregnant, you can continue you routine if it's light on your body. Definitely you should consult your physician just to make sure that everything is fine. There are certain conditions of the pregnancy when you will be told by your doctor not to do any exercises during pregnancy. If you don't consult your doctor, you may not only harm yourself but may risk the life of your baby as well.

Maintaining good health is one of the most important benefits of exercise during pregnancy as it can also help you to be less overcome by the aches and pains that can accompany pregnancy. The more fit and toned your muscles, the better able you'll be to support the excess weight you're carrying without it becoming a struggle.

Pilates Exercises

2010-01-07T10:21:00.000-08:00

The Pilates exercise is a system of physical fitness that was developed by Joseph Pilates. He called his exercise system the Art of Contrology. The goal of this system is to use the mind to control the muscles. The exercise focuses on enhancing the strength of the spine, and also helps in reducing back pain.

With the Pilates exercise, few movement are required, and he placed an emphasis on proper movements. Pilates designed more than 500 exercises. One common technique is called mat work, and includes a list of callisthenic movements. Both mental and physical aspects of fitness are emphasized, and breathing and having a proper concentration are also important.

Those who have used the Pilates exercise have demonstrated enhanced flexibility and strength. Different types of exercising equipment have been released which can also help people become healthier. Many variations of this exercise have been developed since it was first introduced. Pilates is a very efficient exercise, because you are often forced to use your own weight in order to gain strength. A special method called gravity Pilates has also been developed.

Pilates today has grown in popularity, and many celebrities have promoted the exercise. Healthcare professionals have begun using the exercise for physical therapy. Dancers and other athletes frequently use the Pilates program, and in addition to strength training, it is also good for the cardiovascular system.

Despite all the criticisms made against Pilates, the fitness system has gained a worldwide reputation. It has been heavily marketed by many actors, actresses, and athletes, and has become a household name. Millions of people use this exercise and there have been many testimonials which support it. The effectiveness of Pilates is based on the perception of the individual.

A Great Workout Routine

2010-01-03T19:12:00.000-08:00

These days as the emphasis is on good looks, people are becoming increasingly conscious of their looks. Everybody desires a perfectly chiseled body. It is important to understand that to get this perfectly chiseled body, it is of paramount importance that you follow a healthy diet and a well designed workout routine. However, do not be of the opinion that if you have the perfect body are you going to be fit. Fitness means physical and mental well being of the person. A good workout routine goes a long way in helping with the fitness goal.

A good workout routine is the one which helps in keeping the excess weight at bay. Everyday we go through a lot of stress as the tensions at work as well as at home bog us down. Many a times we feel we do not have the energy and/or the stamina to deal with problems. A good workout routine will have the right combination of exercises, which will help in preventing diseases and physical ailments, and at the same time also take care of the mental well being of the person. Read on good workout routine to lose weight.

A number of health experts are of the opinion that a workout routine should be designed with help of a fitness expert. According to these fitness experts, it is beneficial to workout daily for 45 to 60 minutes. When you are starting off with an exercise program, it is recommended that the person starts off with a few and easy exercises. It is said that it is better to start off slowly, than give up immediately.

It is important to understand that exercise is a commitment for a lifetime. When the fitness expert designs a workout, he will make sure that he divides the workout routine in such a fashion that no muscle group is overworked or under-worked. He will split the workout to have a part of the muscle group worked out on a particular day, followed by another part of the muscle group the next day. Splitting the workout is very important to avoid over-training or under-training.

When it comes to a workout routine, you will have to design a good workout plan, which will be of 7 days duration. Such a plan normally has 3 or 4 days when you will workout. The remaining of the days will be rest days, so that your body is able to recuperate from the wear and tear that it was subjected to. With this sort of a workout routine, it is easy to leave a day’s gap between two workout days. You can choose the day you want to hit the gym, but remember, do not go to the gym for 3 days at a stretch and then rest for 3 days. A healthy diet is also an essential part of a good workout routine. A healthy and nutritious diet will ensure that you get the right amount of nutrients required for your body and thereby keep you in good shape.

Yoga for Kids

2010-01-03T19:04:00.000-08:00

Yoga is more than just a fitness regime. It is a means to get connected to your inner self. There are countless medical benefits of yoga for men, women and kids. These days the stress causing factors are high and it's not only the adults that are effected by it but kids also. Yoga is the perfect way to harness your kid's energy positively. By teaching your child yoga, you will be improving his mental as well as physical health. Take a look at some easy and fun yoga poses for kids.

These are some easy yoga poses for kids. To start with these yoga exercises for beginners, it is best to make sure that the exercises are done on an empty stomach. The position should be held for about a minute or so. You can also ask the child to keep his eyes closed and take deep breaths. Five repetitions are sufficient for each pose.

Tree Pose: The tree pose is the simplest of all yoga poses for kids. All that the child needs to do is stand straight, take a deep breath and fold one of his legs and place it against his other knee. At the same time, he needs to lift his arms up and join them without bending his elbows. Let the child hold the position and then switch the leg.

Cat Pose: This is a favorite yoga pose among kids. The child has to get down on his fours on a yoga mat and keep the back straight. Then the child inhales and curves his back, just like a cat does. If you want to add some fun, you can ask the child to mimic a cat's meow.

Cobra Pose: A cobra pose is also relatively easy. The child is supposed to lie down face first on a mat and place his hands next to his chest. Then, he is made to take a deep breath and slowly lift his chest up, till his arms are straight. Make sure that the child doesn't put too much pressure on his back. The full cobra pose requires the child to lift his legs up and touch the head, at the same time when the chest is in the air.

There you go, now you have some fun yoga poses for kids. Make them have fun, exercise and improve their concentration all with these simple yoga poses. So what are you waiting for, get to work!

Boost Your Metabolism

2009-12-17T22:27:00.000-08:00

There are a lot of people who would give a lot to grow their metabolism. Having a high altitude of metabolism enables one to retain burn fat and exhaust gathering gaining with the least total of activity. Metabolism is the figure by which the body produces and consumes energy and calories to verify life.

There are several factors that move the metabolism of a role, such as the quantity of muscle bandanna, the frequency of the meals one consumes, genetics, stress levels, private diet and activity levels. Metabolism slows done due to the next: debit of muscle because of not enough corporeal activity, the leaning of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the shrinkage of rude activity that comes sincerely with old age.

Build up on slender, mean body mass. It is only normal that metabolism decreases along with age, but it is viable to offset the things. The quantity of muscle a persona has is a very potent cause in the ability to burn calories and shed fat. So it goes lacking saying that effect is elemental. Build power and resistance by effective out at least twice a week, preferably with weights. Do relax exercises between workouts. Simple errands such as walking the dog and with the stairs in place of the elevator can already take off calories. The key is to tally the quantity of intake to the total of activity one has. Here are some guidelines in receiving the right essay:

For forte teaching, Increase the quantity of repetitions of build. Add the parallel of resistance. Use proceed essay techniques if potential. For cardiovascular exercise. Insert intervals between exercises. Perform irritable-training and harvester the exercises. Add up on resistance and rapidity

Eat breakfast. A lot of people are ignoring the truth that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism could lengthy down considerably if breakfast is full during mid-morning or if one waits awaiting the afternoon to eat.

Avoid baby. Sugar enables the body to stockroom fat. It is recommended that a, someone consumes food that helps sustain an even direct of blood-sweetie. Additionally, progressive execerise 2-3 epoch a week should be to soothe blood darling. Eat spicy foods. Hot cuisine with peppers can enlarge metabolism. Sleep more. According to research, it is riskier for people who do not get enough sleep to reward burden. Also, muscles are regenerated during the last connect of hours of slumber.

Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of corporal functions involves water, and require of water causes the body structure's operations to shrinkage its alacrity, and produces unneeded stress as an effect. Eat slighter meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart. Never skip meals. People cultivate to skip meals to drop influence, which is a big confuse since it slows down metabolism.

Plan meals in element. Always plan the right amount of food to be consumed at the designated intervals. Do not commit the fault of intake meals in periodic patterns. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people lean to eat excessively when stressed. Guzzle up on green tea. It could be used as a substitute for russet. Tea can stimulate metabolism, and distinct brunette, it has no undesirable surface effects when too much is consumed.

Include more energy foods in the diet, such as fruits and vegetables, beans and full grains. Achieving the beloved body power is never impossible if one has the determination and patience needed to steady the metabolism glassy, which acting an important role in weight thrashing. The guise wants to attain that ingestion right and working out is not just a death swanky, but a way of life.

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Tips to Improve Overall Fitness Level

2009-12-17T22:23:00.000-08:00

Our bodies are the most important possession we have. Our body is the one thing that allows us to do our everyday activities without trouble or worry. It is only when our bodies break down that we feel the difficulty of doing everyday activities. Without out bodies we will not be able to do anything by ourselves. We won’t be able to move, talk and even think properly. It is important that we not only take care of our bodies but also the different aspects of that affect our fitness and the ability to do the things we want and need to do.

General tips to improve fitness level

1) Take care of your body to improve fitness. We should always take care of our body. This is basically the core of our well being. Our body is the one that makes us capable of the things that we are capable of doing. To improve our fitness means that we should improve the way we treat our bodies. We should eat right and exercise. Eating right involves eating properly and regularly. It does not mean that it is simply alright to eat anything we want with the amount we want. Eating regularly means eating just right so that our body will function all right. This also means following the daily recommended dietary allowance that is suggested by the health professionals. Regular exercise should be done because of its benefits. Regular checkups are also suggested to prevent diseases from taking over our bodies. Vices and other harmful substances are to be avoided in order to keep the bodies’ health.

2) Sound mind for overall fitness level. Having a sound mind is also important to overall fitness level. Having a stress free lifestyle is almost impossible nowadays because of the demands of our time but there are things we can do to relieve this stress. Things like going out with friends, bonding, relaxing, meditating and many more can be used to create for your mind feelings of serenity and tranquility that will make our minds more capable of dealing with stress. The mind set of the person is also very important. Feelings of negativity like unhappiness, sadness, melancholy, anger etc. is detrimental to fitness because it makes us take action that is also detrimental to our health. It is important that we stay positive, happy and grateful to improve our fitness level.

3) Believe in your fitness. Having something to believe in is also an important part of fitness. It gives us a reason to live and do the things we want to do and also to keep on wanting to do it. Sometimes we lose ourselves to the world that we lose a grip of who we are and what we want to be and having something that we believe in keeps us from falling too low.

4) Fitness level and social life. Having a social life is also and important factor for fitness. As the saying goes, no man is an island and it is also true when we are dealing with fitness. Being with other people helps and there are many theories about it but there are no proven reason to it. There is only the proof that many people, who have fulfilled social lives, live better and happier lives than those who are usually alone. Basically, just by being close to someone you enjoy, you benefit by achieving a better chance of improving your fitness.

Fitness is a play between the different aspects of being human. Taking care of all the different aspects of being human with the goal of being happy is the primary way of achieving an improved fitness level.

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Rowig with Workouts

2009-12-10T13:03:00.000-08:00

There is no better full-body workout than rowing. Not even swimming or cross-country skiing requires the expenditure of more kilojoules. But the same thing that makes rowing beneficial and beautiful also makes it difficult and frustrating: the stroke. The one thing to avoid during any phase of training for a race is rowing badly. Quality rather than quantity is paramount. A skilled rower in mediocre shape will always beat a less-skilled rower in top shape. Achieving proper technique is a never-ending challenge.

You need to keep your posture erect but not stiff, and your head up, even when you get tired. Your arms should be straight at the point of catch, when the oar bites into the water. You have to drive the weight of the boat with your legs, bring the oar into your lap, while your hands stay loose on the oar handle. AS with swimming, it's essential that the aspiring oarsman recruit an expert who can head down the lake (or into the gym) and watch techniques and give pointers. Luckily a good stroke can be developed nearly as effectively on a rowing ergometer as it can on the water.

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Weight Training wth Your Self-Confidence

2009-12-10T12:58:00.000-08:00

It is true that when you are in good shape you feel confident. If you don't then there are some psychological issues going on inside your head that need addressing. When you train with weights you can actually sculpt your body into whatever shape that you want. If you want bigger arms or shoulders all you have to do is train those parts and they will grow in time. The same goes for any other part of your body. You can literally change the way that you look with weight training. An average looking man can look outstanding just by creating a great physique. In fact I have seen it, guys who are not even good looking at all walking around with a gorgeous girl on their arms because they have a good body. This goes for women too.

An average looking woman with a great body will always be in demand where as an average looking woman with a poor body shape will not. Guys love women with athletic physiques and weights build great bodies for women. In fact a woman who trains with both weights and aerobics will always have a better body than those when just do aerobics. So even if you are not that blessed in the facial stakes you can improve your chances with the opposite sex by around 200% by developing a good body.

Clothes fit better when you weight train too and certain clothes can be worn to accentuate your physique. When you look different from the ordinary Joe's or Janet's you will become more noticed. Weight training is a great way to change your appearance for the better.

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Rest and Workout

2009-12-10T12:43:00.000-08:00

In order to perform well, you have to leave enough time between training sessions to refill your glycogen stores. You must also eat a high carbohydrate diet, vary the intensity of training sessions, and allow yourself enough rest days.

If you have severely depleted your glycogen stores after a hard training session, you cannot expect to train hard again using the same muscles the following day. You need to allow more time to put the glycogen back. On the other hand, you may be able to do some light training as this will not tax the remaining glycogen stores. Better still, you may be able to do another form of training that exercises different muscle groups.

For example, if you work your legs muscles very hard on a Monday during a long cycle ride, multiple sprints or some heavy gym training, they will be very depleted. They will need several days (two to six, depending on how hard you have worked and how fit you are) to refuel completely. On Tuesday you could go on a short, gentle cycle ride, play tennis, or train a different muscle group (e.g. chest or arms) in the gym, or take a rest altogether.

If you attempt Monday's hard leg workout again on Tuesday, you will soon regret it! The exercises will feel extremely difficult to perform; you will not be able to work at the same intensity, or keep going for as long. You will also not be able to cycle as fast or as far; to sprint as fast or as many times; or to lift as many heavy weights in the gym for as many repetitions or sets.

In other words, you have to allow sufficient time for your muscles to recover and refuel between training sessions. Alternate heavy and light workouts, exercise different muscle groups, or take a complete rest between hard workouts.

If you have ever begun a training session with your legs feeling like hollow tubes, or had no power or strength during a workout, you now know why! These symptoms are a result of failure to refill your glycogen stores sufficiently.

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To Attain Workout Success

2009-12-10T12:28:00.000-08:00

RULE 1: INCREASE YOUR WORKLOAD NO MORE THAN 10 PERCENT PER WEEK

This 10 percent rule of thumb is only a general recommendation. At this level, you'll probably find that once you've made the move from sedentary to even a little more active, and after the initial muscle soreness, if any, has worn off, you can increase your workload much more rapidly, at least for the first few weeks. The 10 percent rule becomes more important as you move on to more intense activities and the risk of overdoing it increases.

If you're cross-training, however, you'll have more latitude in this regard if you alternate activities that work the upper and lower body.

RULE 2: DON'T WORK OUT HARD MORE THAN THREE TIMES A WEEK

RULE 3: DON'T WORK HARD ON CONSECUTIVE DAYS
The "hard/easy" rule has by now been carved in metaphorical stone of the training canon. It takes time for the body to recover from a hard workout, and for most of us, 48 hours is the minimum. And bear in mind that as we age, it can take even longer than 48 hours. A hard day should be followed by a day of relative rest. If you're cross-training, a "legs" day running or cycling for example-can be followed by an "arms" day-swimming. This cross-training routine allows you to exercise more intensely, more often, while still respecting the hard/easy rule.

RULE 4: WARM UP THOROUGHLY BEFORE BEGINNING A WORKOUT
You should never go directly from rest into intense effort; a "cold" muscle is prone to injury, and this also puts stress on the heart. Stretch gently before beginning any moderate activity. Allow yourself at least 10 minutes to warm up; walk relatively slowly before increasing the pace to brisk; if you are going to run, walk first at an increasingly brisk pace, then break into a slow jog before increasing your running pace.

RULE 5: LISTEN TO YOUR BODY
Ultimately, the key to success in an active life is to be mindful before, during, and immediately after a workout to note any symptoms that may indicate impending injury, burnout, or other potentially more serious problems, and then to take appropriate action. You need to "listen" to your body, in other words.

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Super Foods for the Body!

2009-11-17T17:00:00.000-08:00

Here is a list of super foods that can help charge your body and meet your fitness goals:

A study at the University of Michigan found that red grapes are rich in antioxidants and flavonoids might reduce heart damage. Grapes contain phenol compounds, including resveratrol and quercetin, which reduce inflammation and promote a healthy heart.

Almonds are heart-healthy nuts are packed with protein, calcium and vitamin E, plus the monounsaturated fats help control cholesterol levels. Not only do almonds leave us with a sense of satiety, but they are full of amino acids, which aid in reducing blood pressure!

Feed the 100 billion neurons in your noggin with nutritious kale. A study in the journal Neurology reports that getting two-plus servings per day of veggies--especially leafy green ones like kale--slows cognitive decline by 40 percent.

Chocolate is rich in magnesium, vital to bone health. That may be why University of Tennessee scientists linked higher mag intake with greater bone-mineral density. Nibble an ounce of the dark stuff each day.

Malibu Gym not only offers you an exceptional place to workout but their Bu Lounge has all the super foods you can shake a grape vine at! Just check them out and see everything they have to offer you!

Rest Periods are Important

2009-11-17T16:44:00.000-08:00

Many people think that their body can withstand almost anything, and in reality it can, but rest periods are important for better results and less stress on your body! The amount of time you rest between sets can have a major impact on how the exercise you're doing affects your body. Rest too long and your workouts lose intensity; rest too little and you burn out too quickly. Luckily, we have expert advice on how to tailor your rest periods to any fitness goal.

Studies have found that testosterone and growth hormone are produced in greater levels when you rest for short to moderate periods. A highly effective weight-loss strategy is to alternate sets of unrelated exercises (such as squats and rows) that work the entire body, while still allowing enough rest to build muscle. Both your muscles and central nervous system need time to recover from the effort of lifting very heavy weights, and failing to rest long enough will prevent you from lifting heavy on your next set-and even slow your recovery for your next workout.

At Malibu Gym they have expert trainers who are there to assist you throughout the workout process and can provide helpful insight on how to acheive the best workout and best results! Check out Malibu Gym and see all that they have to offer you!

Why Choose Running?

2009-11-11T10:14:00.000-08:00

There's a bug about running that you catch. It could be the exhilaration of propelling your body through space, or the pounding on the ground that sends sensation up your bones all the way to the pleasure centers in your brain, or it could simply be the sheer satisfaction of having done something good for yourself.

There are a lot of benefits to choose running as a form of exercise. Moderate-level activity such as walking is very good for you, especially if you go from a sedentary lifestyle to walking every day, and your body will receive the benefits of exercise. But, high-intensity exercises such as running accrue even more benefits for the body. For example, a study studing people who ran 50 miles or more per week had significantly higher increases in HDL cholesterol and a greater decrease in body fat and triglycerides, and reduced the risk of coronary heart disease when compared with people who ran 10 miles or less per week. Also, these runners had an average of 50% decrease in blood pressure compared to others.

These are just some of the benefits one receives from running. The biggest gain in health comes to your heart, because it becomes a stronger muscle and can eventually consume oxygen more efficiently, which improves overall health and bloodflow.

Malibu Gym offers plenty of options for runners who want to challenge themselves and for newcomers who are ready to get into shape. From group running events to selection of ellipticlas and treadmills your selection is nearly endless. Visit Malibu Gym today and start fighting that fat!

Malibu Gym and Child Care

2009-11-03T15:46:00.000-08:00

We all lead very busy lives, and finding time to workout can be a challenge. Work, family, friends, maybe school leaves us very little time to keep ourselves healthy and in-shape. We can change our schedules around work, either wake up early and go to the gym or stay at the gym after work to exercise. But even these times can get crowded out with other responsibilities. Also, children require a lot of attention and have many needs, which can also take time away from doing other things one enjoys. Moms and Dads need workouts too! Don't let not having a babysitter stop you from sticking to your fitness goals!

Malibu Gym provides child care seven days a week in a private room filled with fun and qualified supervision. You can leave it to their responsible staff to make sure your child has fun while you enjoy a workout! And no need to worry! All the child care staff are CPR certified and know how to handle emergencies. Malibu Gym gives you peace of mind so you can enjoy a great workout or fitness class. The Kids Klub is open Sunday - Saturday from 8am - 12pm, so it's even more convenient for working parents! Don't let your kids keep you from meeting your fitness goals!

What Do You Look for In A Gym?

2009-10-15T21:26:00.000-07:00

What is it that you look for when you decide what gym to start attending? Maybe it is just a place where you can go to keep you motivated to lose that weight, or build those muscles. Maybe you are looking for a place that offers a ton of different exercise classes that keep things fun and exciting; it make you want to work out. Maybe you are looking for a place with personal trainers who know their stuff and who can offer great services and great prices. Or, possibly you are looking for a gym that offers a variety of amenities such as but not limited to: a cafe, a sauna, a locker room, and child care. Or maybe even better, a facility that offers modern fitness equipment that will help you get the most effective workout.

Luckily, Malibu Gym offers all these amenities and more. Their equipment is also very impressive. Malibu Gym is the largest fitness facility in Malibu, featuring the newest and most aggressive cardiovascular, free weight and sectorized exercise equipment in the industry including Body Master, Icarian, and Flex. Their equipment is set up in circuits to facilitate ease of workouts. Malibu Gym's line of new cardiovascular technology is second to none, featuring Stairmasters, upright and recumbent bikes by Precor, treadmills by Precor, Stepmills, and transports by Precor Eliptical. We feature televisions for your entertainment.Our free weight collection consists of rubberized Jade dumbbells from 5 lbs.to 120 lbs. and pre-weighted barbells.

Check out Malibu Gym today and find that it is the perfect fit for you!

4 Ways to Keep Track of Youe Weight Loss Success

2009-10-14T23:14:00.000-07:00

A lot of people wonder why they aren't losing weight even though they work out all the time. The problem is, the weight scale doesn't tell all. All the time, your body is making changes that a scale doesn't show. Here are some simple ways to track weight loss that will help you stay on track.

1. Track Your Body Fat. Scale weight is a good way to track your body weight, but an even better way is tracking your body fat. A person can be over-weight but not 0ver-fat. Another example is that when you have a person who is a body builder they may only be 8% body fat and 250 lbs of muscle, but for the height-weight proportion he may be considered over weight. There are some simple ways to track your body fat:

- Calipers
- Bioelectrical Impedance Scales
- DEXA
- Hydrostatic Weighing

2. Use the Scale. Even though that the scale doesn't tell the whole story, it may still be a useful tool for tracking weight loss. One downside is that people get into a mode where they abandon all reason because of the numbers they see on the scale. Scales measure everything: muscle, bones, even water you drink.

That doesn't mean the scale is useless. In fact, it's a wonderful tool when you combine it with your body fat percentage. Knowing both of these numbers will tell you whether you're losing the right kind of weight...fat.

3. Take Your Measurements. Taking your measurements can help reassure you that things are happening--even if you're not losing fat exactly where you want just yet. You can measure the following areas: the bust line, chest, waist, hips, thighs, calves, upper arm, and forearm. You can create a Progress Chart to help you keep track.

4. Eyeball It. The simplest way, look at yourself in the mirror and see how your clothes fit. Take a picture each month and simple look at the small changes you see to help track your progress.

Help lose all the weight at Malibu Gym, the best place to start on track to a better body. Check out all the different exercise classes and amenities that Malibu Gym has to offer!

Increase Your Motivation to Exercise

2009-10-09T11:31:00.000-07:00

We have all faced it at one point or another, losing the motivation to continue to exercise. Remember your New Year's Resolution to lose those extra pounds by signing up for the local gym in January? It's March now, and already going to the gym is out of reach. In order to cope with motivation, we first need to train our minds and then we can focus on training our bodies.

1. Accept the fact that you have to exercise. Think how much you really want to get into shape, tell yourself that no diet, pill, or surgical procedure is going to replace the benefits of being active. Exercise doesn't have to take up a lot of your time, and it can be something you enjoy.

2. Realize your lifestyle. In the past, we were forced to be active every day, when we had to work in the fields, walk instead of drive, do dishes by hand, etc. Today, things such as television, computers and cars have made life more sedentary, and accepting this fact may also help increase motivation.

3. Make Exercise Mean Something to You. The goal of losing weight and getting the perfect body are nice, but those are something that happen in the future, not now. If we're not seeing the results we want we lose motivation. To offset this, find the value of exercise where you can receive the benefits now. For example, a lot of people see exercise as a way to reduce stress and increase their mood. For other, exercise is the only part of the day they get to themselves. Always keep your future goals when exercising, but also find values that can benefit you now.

4. Find Your Own Exercise Path. Fitness does not have to involve the gym, or doing exercises you think you must do in order to get into shape. Find exercises you enjoy. Do you have an interest in boxing? Maybe try cardio kickboxing which is a great way to have fun and get a good cardio workout. Do you like to ride bikes? Then maybe try cycling as a weight to increase your fitness!

Whatever you choose, Malibu Gym can help keep up your motivation to exercise. Just check them out and you can instantly find the now benefits to your fitness needs!

Trying to Gain Weight?

2009-10-09T11:16:00.001-07:00

Have you ever heard of somebody trying to actually gain weight? For the rest of us, gaining weight is something that is very easy and we can do without even trying, but for some it poses a real challenge to pack on the pounds. The general idea for people trying to gain weight is that they simply need to consume more calories, but they also need to choose the right types of exercises.

Resistance training, such as lifting weights is very important if you are attempting to gain weight, because it increases your muscle size. Exercises on equipment such as steppers are also useful for building up muscles in the calf, thigh, and buttocks areas.

The types of foods you need to consume to healthfully gain weight consist of omega-3 fatty acids which are found in tuna, salmon, flax seed, and walnuts. You also need to increase your consumption of protein, from lean meats such as poultry, nuts, seeds, and legumes. Also, increasing your carbohydrate conusmption is important, and for this consider eating more fruits, vegetables and whole grains. Adding dietary supplements such as protein shakes are also a good idea, especially as an in-between meal time snack.

Malibu Gym offers all the equipment you will need to assist you in your goal of gaining weight! They also offer meals and food of all kinds in the Malibu Gym Bu Lounge, that will help you in your endeavor. Visit Malibu Gym and start on the right track to healthy success.

Personal Trainers: How Do I Choose One?

2009-10-02T14:20:00.000-07:00

Do you work out extremely hard and still find that you are not realizing the results you want? This may be a sign you need to consult a personal trainer to help discover what areas need improvement in your exercise routine to help you acheive the results you have always wanted. Now, you may be wondering if a personal trainer is really the right choice for you, and that is something a lot of people being to wonder when they decide to take their fitness routine to the next level. After you have decided to go with a personal trainer, you need to know how to pick the one that is right for you.

First, try asking family or friends if they have or know of a personal trainer that has produced good results. A lot of local gyms also have personal trainers on staff and will even allow you one free session to help you decide which personal trainer you like best. If you go to a local gym trying these free workout sessions are a great way to get to know the trainer and see if their routine for fitness is something you would like to do.

After you have shopped around a little bit for a personal trainer look at the prices. Make sure their fees are within your budget and is something you can afford for at least 6 months. This is because, if you spend too much money too early, you will lose the results you would obtain with a personal trainer throughout the cycle of your development.

The last thing you should check out is the background on the personal trainer. Make sure they are certified with national boards and associations and find out if they have a degree of any kind from a university. Also, make sure the trainer has liability insurance and provides you with a copy for your records.

After you have selected a personal trainer go ahead and have fun! Fitness should be something you enjoy, and hopefully the personal trainer you select will help to make it fun as well!

Malibu Gym offers a variety of personal trainers that can help you attain your fitness goals. Check out the list at Malibu Gym's website and see if you can find a personal trainer that is right for you!

The Benefits of a Steam Room

2009-10-02T14:04:00.000-07:00

Steam rooms provide many benefits to the body, both physically and mentally. Most people associate the benefits with things such as : relief from sore muscles and joints, immunity boosting, increased bloodflow, detoxification, and sinus congestion relief.

Steam rooms also offer unique benefits for people with respiratory problems. This is because of the high moisture content, as you may have seen people with asthma use humidifiers at night to help them breathe. Obviously, steam rooms are a lot more effective at helping respiratory conditions because it exposes you to an increased moisture level. It also helps to clearn allergens and mucus from your lungs.

Steam rooms also provide wonderful benefits for the skin as well. Most doctors agree, there is nothing better for your skin than sweating. Steam is one of the best natural ways to cleanse your skin, mainly because it opens your pores and allows for dirt, oil, and dead skin cells to escape and be washed out. Also, the steam increases your blood flow which helps bring more nutrients and oxygen to the surface of your skin to give your skin a healthier glow.

Steam rooms are also perfect for pain relief. This is because the heat allows your blood vessels to expand thus allowing more blood to flow through and circulate throughout your body. As a result, more nutrients and oxygen can reach the damaged parts of your body more quickly and effectively.

Lucky for everybody, Malibu Gym offers steam rooms at their gym so people can go in and heal and relax. Malibu Gym's steam room is perfect for after workout rest and relaxtion!

Pilates for Pink and Silent Auction!

2009-09-28T12:25:00.000-07:00

October is approaching very fast, and we all know what that means, yes it is Breast Cancer Awareness Month! At Malibu Gym, JoAnn Fletcher, a pilates instructor and breast cancer survivor, will be donating all of her proceeds from her pilates class throughout the entire month of October to breast cancer research! What a great combination, fitness and saving lives! You can find these Pilates for Pink Classes throughout the month of October, only at Malibu Gym!

Malibu Gym is also hosting a silent auction on October 1 and 2 to help the next generation fight breast cancer! At the auction there will be dinners from local restaurants offered, jewelry donated by Irit Ehrlich, and photographic art presented by Ruchard Ehrlich available for bid! It will be a night full of fun and hope! Visit Malibu Gym and see if you would like to participate in these life changing events! Or, you can call the Malibu Gym at 310-457-2450 for more information or to sign up! Happy Auctioning!

Cardio Kickboxing Does Wonders for Your Body

2009-09-10T23:13:00.000-07:00

All the rage at fitness centers around the country, this workout borrows moves from the Thai sport of cardio kickboxing to make participants work up a sweat. With everyone facing the mirror, a teacher leads the group through specific punches and kicks, usually to the beat of dance-club music. The moves are worked into swiftly executed combinations (for example: jab, cross punch, hook, uppercut, front kick).

Cardio Kickboxing comes close to a full-body workout. If you do the punches correctly you will be working most of your upper body. The kicks will tone up your legs and even your hamstrings, and the popular kneeing move will help strengthen your abdominal muscles. Even your cardiovascular system will get a work-out, especially if the instructor goes for a good aerobic exercise class.

Cardio Kickboxing also helps relieve stress. As civilized as we are, we are still animals on the basic level and come with some natural aggression. Hitting a punching bag or phantom foe can help relieve some stress and even make you feel tranquil on the inside.

If you are looking to start a good Cardio Kickboxing class then check out Malibu Gym for some great class options. You can find the class that's right for you at the Malibu Gym.

What is Pilates?

2009-09-10T23:03:00.000-07:00

Pilates is a form of exercise that was created by Joseph Pilates, which emphasizes the development of the core part of the body. With its growing popularity throughout the country, pilates is gaining track to be exposed to most people. one of the best things about the Pilates method is that it works so well for a wide range of people. Athletes and dancers love it, as do seniors, women rebounding from pregnancy, and people who at various stages of physical rehabilitation.

Core strength is the key to pilates. These core muscles include the abdomen and the back. The idea is that when the core muscles are strong and performing well, they work in tandem with the other muscles of the body to support the spine and movement.

There are six principles of pilates: Centering, Control, Flow, Breath, Precision, and Concentration. With these principles in the pilates program, your workout will become significantly more efficient. Pilates encourages quality over quantity, and you will find yourself doing less repetitions but doing the exercises more efficiently to improve results.

Malibu Gym offers a personal setting for individualized instruction featuring our Cadillac Reformer. This 60 minute session will incorporate all the principals of Pilates, which will strengthen the deep core muscles as well as the larger external ones. Some of the many benefits of private sessions is individualized instruction to focus on your personal fitness goals when you have time to train.

August Exercise Schedule Posted

2008-08-10T12:41:00.000-07:00

The August Exercise Class Schedule is now posted on the Malibu Gym website. Click here to view our amazing selection of classes.

At Malibu Gym we seek to offer our clients a wide variety of exciting and unique exercise classes and encourage you try all the different classes at least once. Each has something different to offer, whether a great cardio workout, some hard core muscle development or a relaxing hour of meditation and stretching.

Weekly classes include: spinning, Pilate's, cardio kickboxing, yoga, body sculpting and boot camp.

Work up a sweat with our exercise classes, and let's work together to meet your fitness goals!