Exercise Guide

Going to gym is a fad. The whole world is catching up with it. By 2020, at least a fourth of the population in the western world will be obese. So what can we do?

Join a gym- as some friends will say. Yoga is good for health too. So is Tai-chi. That can make anyone confused. What is the best option?

Let us have a quick look at what each of these exercises have to offer.

Doing anaerobic exercises in a gym involves a lot muscular activity. The body’s metabolic activities are increased. This results in burning of extra fat. The tone of the muscles becomes better. After sometime, the body’s need for food also increases. This results in the person eating more food, not less. This is a natural occurrence. So the body goes into a habit of eating more and burning more food by increasing the body’s metabolism. The gym work out causes the nervous system to overwork as if the body is in a state of danger. This is the principle behind gym exercises.

Yoga or Tai-chi are slow exercises. The emphasis in them is on slowness, on calmness and on breath control. The heart rate slows down. The metabolic activity slows down. This relaxes the body and the mind. When this happens, the mind goes into repair mode. The body’s natural defences kick in. Because there is no danger perceived by the body, the body’s metabolic activity reduces. The body needs less food to survive. So the food intake reduces. The accumulated fat, in an obese person, reduces slowly. But the body gets rid of excess fat anyway because its intake of food reduces and the body uses up the stored food to survive. The immune system of the body becomes stronger with yoga and tai-chi.

Whatever mode of body fitness you chose, moderation is the key. Doing exercises in the gym for an hour a day could be doing more harm than good. Even research suggests that twenty minutes of gym work three times a week is enough for optimum fitness.

Pradeep K Chadha is a psychiatrist who helps patients using meditation and imagery. He is the author of “The Stress Barrier - Nature’s Way To Overcoming Stress”, published by Blackhall Publishing, Dublin. He is based in Dublin, Ireland.

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Elliptical cross trainers have been around for quite a while now so there are a good variety of them in the stores. But you still need to know what you are looking for when you choose one to purchase for your home gym. There are a lot of machines that have different features and there is also a wide range of different prices.

The simplest way to rate elliptical cross trainers is just too look at the price. After all, if you cannot afford some of them no matter how good the features and well build the elliptical machine is if you don’t have enough money then you can cross them off your purchase list.

There are great many cheaper machines that are accessible to most people but it is this part of the market where you need to be careful. Although there are a large amount of many good machines in the lower price levels there are also some that are no good because the quality is not as good. Of course, you sometimes have to expect that if you are paying lower prices, the trick is to know which cross trainer offers a really good value.

Another one of the most basic ways to rate elliptical cross trainers is to look at the build quality. As you can imagine this is not the most interesting aspect but it is one of the most important because if your brand new exercise machine is constantly breaking down then it doesn’t matter how good it is because the reality is when it’s not working it will not be very useful or help you to lose weight and get into better shape.

The build quality for an elliptical trainer is very important and you should look at the overall construction and how well it’s made. Make sure to see if it feels solid and well built. The cross trainer should be of a strong construction as you will be putting in a lot of energy and a weak machine will not last through to many repeated workouts. You should also look at the crank where the footrests are as this can be a weak point on some of the cheaper models. Build quality is one of the best ways to rate elliptical cross trainers and decide whether you think it will be a good buy.

You also have to decide what features you want if you are trying to rate elliptical cross trainers. You need one that has good strong-arm movements so that you get the most from your workout. You also need to make sure that the track is wide enough so that you do not have to try to keep your balance. Probably one of the most important tests is just to try it out and see if it feels right for you. If it doesn’t feel right when you workout with it then no matter what the price and features there is no point in buying it.

Elliptical cross trainers are a great way to work out but you have to make sure that you buy one that is well built and suits your needs so that you get the best workout for your money.

Timothy Gorman is a successful Webmaster and publisher of Elliptical-Trainer-Solutions.com He provides more elliptical trainer ratings, recommendations and information on how to rate elliptical cross trainers that you can research in your pajamas on his website.

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I’m not a big fan of gyms - there I’ve said it!

Here’s a quick list of what NOT to do at the gym:

1) Go - if you don’t enjoy it

2) Spend more than 45 minutes on your workout

3) Faff around on any machine because you’re not really sure what to do

4) Use the weight lifting machines (but DO lift weights, see below…)

5) Avoid the experts who actually do (or should) be able to tell you what to do

The reason I don’t like gyms is I don’t agree that people associate getting fit with going to the gym. It is NOT the only way to get fit and I am much more in favour of integrating exercise & activity into your lifestyle - doing something you enjoy - than forcing yourself to go somewhere and do something you don’t enjoy…and then feeling bad about it if you don’t!

However, for those of you who do go, here are the most common questions I get asked:

How often should I go? How long should I go for?

Well, the answer to that question depends…on what you’re trying to achieve. On average, you should aim to exercise (either in the gym or another activity) 3-5 times a week. That doesn’t mean you need to slave away for hours on end there - 20 minutes, four times a week is as good as (if not better than) spending 90 minutes once or twice.

The key to shorter, smarter sessions is following an effective programme that’s been designed especially for you, so that in that short time, you know that what you are doing is at best good for you and helping you improve and at worst, not bad for you. The optimum time for a workout - that helps you build up not break down - is 40 minutes. And the main objective for most people should be building lean muscle - especially if you’re trying to lose weight.

What’s an effective programme?

The best way to ensure what you are doing is right for you & your body is to invest in some expertise - I know a lot of people are put off by the potential investment but if you, like me, value your health, it’s worth investing a little now to make sure you stay that way.

Before you seek help, make sure you read my article How to choose the right personal fitness trainer. There are some bad ones out there, who give us all a bad name but with a little guidance, it is one of the best investments in your health you can make.

What should I do in the gym?

Again this depends on what you’re trying to achieve. As a rule, the main machines you should use are the cardio machines (exercise bike, treadmill, elliptical trainer, rower) to improve your cardiovascular (heart, lungs, circulation) fitness.

However, everyone will benefit from also including resistance work in their workout. Especially if you want to lose weight. And when you do, avoid the machines and head for the free weights and a stability ball. Sound odd? Here’s why…

The machines often force you to move in a biomechanically incorrect pattern - risking injury & damage. They also de-train key stabiliser muscles - which help to protect your back & spine, keep you stable and keep your stomach flat. Not so keen on the machines now, I bet!

And if I hate the gym???

You’re like me! But feel great because if you don’t like going to the gym, this opens up a whole world of options for you to get fit. Exercise does not have to mean a formal activity like going to the gym but includes gardening, walking, meditating - there’s lots of fun things to try. And it’s so simple to do a lot of exercises at home. All you need is a stability or gym ball, some light (or heavier) weights, a mat and a pair of trainers. Nearly all of my private clients workout at home rather than in the gym - in fact, most of them don’t “workout” at all, but have integrated many exercises into their lives, which is by far the best strategy for getting and staying fit!

Lea Woodward is a leading UK Health Coach and works with people who want to experience more energy, better health and a happier life. She runs a successful corporate wellbeing company and an exclusive private coaching practice and has a number of online courses for clients all round the world. For more information and to download your free resources, visit http://www.leawoodward.co.uk

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