I am one of the many people who basically finds it hard to gain any inspiration to exercise. I have over the past couple of years started a fitness routine and have not only enjoyed it(to my surprise) but have never felt so healthy.

It is a strange situation, the thought of starting the exercise is like a choir, but afterwards I feel brilliant. Despite this, I then find it hard to begin to exercise again on the next day. It is weird!

The benefits of exercise:

Helps to lower levels of stress

Helps to improve posture

Helps people to sleep

Helps you to gain stronger muscles

Increases heart and lung efficiency

Lowers the risk of heart disease and lung disease

Helps overall circulation

Helps to reduce blood pressure

Helps people to lose weight

Helps to reduce depression

Helps to reduce cholesterol levels

Helps to reduce symptoms of arthritis

As you can see in the above the list, there are many reasons as to why people should start to exercise. These are only a few out of many health benefits I could mention.

On a personal front, I have found that by exercising on most days, helps me to manage my stress levels. I am by nature a person who is quite anxious and even paranoid, exercising helps me to manage this negative part of my brain and helps me to see things in a much clearer way.

I am also somebody who basically loves food. This exercise is a great way of keeping my weight down, a form of diet which lets me eat exactly what I want.

Depression has been a regular feature of my life, however since starting my fitness regime, I do not think I have been depressed once.

Even though the thought of this exercise does not exactly fill me with joy, I will continue to force myself to do it as the benefits are huge.

I would strongly advise other people to also start exercising. I hope that they find it as rewarding and beneficial as I have.

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A regular exercise routine prevents your body's temperature rhythm from remaining relatively level throughout the day. With an appropriate body temperature rhythm, you will find that you can get a deep sleep even if you've had a stressful day or can't perform your regular exercise on a certain day. Exercise also delays the drop in the body's temperature in the evening, and this delay lets you remain awake and alert for a longer time without feeling drowsy or tired. And, as everyone knows, exercise is a great stress reliever, and stress is one of the main reasons for the development of sleep disorders.

If you don't already have an exercise program, you really should consider starting one right away. The best time to perform exercise is in the morning because it encourages a quick rise in temperature. You should avoid exercise for three hours before you go to sleep, since your body's temperature will likely still be rising, and you could find falling asleep or sleeping deeply to be more difficult.

You don't have to run right out and join a gym in order to get regular exercise. It is possible to obtain the benefits that exercise brings through its effects on your body temperature by taking less dramatic actions. Research shows that even moderate exercise during the day has many healthful benefits. If you can't seem to get motivated to exercise on a regular basis, you should find a less intense, but physical, activity you enjoy several times per week. The activity could include such things as taking a brisk walk, going for a bike ride, or going rollerblading. All of these activities will have a significant effect on your body temperature and encourage its rhythm to function at beneficial levels.

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"Aerobic" literally means in the presence of oxygen. In general, any activity that allows oxygen to release energy through metabolism and that is performed at a low to moderate intensity for more than 90 seconds is usually considered to be an aerobic activity. Because aerobic exercise increases your need for oxygen and requires your heart and lungs to work harder, the benefits of aerobic activity include increased cardiovascular capability and a decrease in body fat. The disadvantages of aerobic activity include a decrease in muscle mass, strength, power, speed and anaerobic capacity. Aerobic exercise is typically longer in duration than anaerobic exercise and involves such activities as running, walking, swimming and cycling.

On the other hand, "anaerobic" means in the absence of oxygen–any activity where energy is produced without oxygen and is performed at a medium to high intensity level for less than two minutes, is usually called an anaerobic activity. Anaerobic exercise is exercise that has a lower impact on your cardiovascular system and generally lasts for shorter periods of time than aerobic exercise. Although anaerobic activity requires an aerobic foundation, it provides the benefits of a decrease in body fat, an increase in muscle mass as well as improved strength, power and speed. Examples of anaerobic exercise include such activities as weight lifting and sprints.

So, which type of exercise is best? The answer is that to achieve optimum physical fitness, you must train to improve your performance in both aerobic and anaerobic abilities and not focus your performance on one type of exercise at the expense of all others. In other words, fitness is a compromise.

However, many people fail to realize that by focusing exclusively on prolonged aerobic or anaerobic training that they may be actually decreasing their overall fitness level. The best solution is to combine both types of training at varying levels of intensity and duration. For example, you can periodically switch from high intensity, short duration to medium intensity, medium duration and low intensity, long duration workouts. The truth is that unless you are training to be an endurance athlete, there is no need to train like one and that most activities encountered in sport, work and life are a combination of aerobic and anaerobic movements flowing in a seamless continuum.

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You may try only cutting down on all the high-calorie foods and skip the exercise. You may cut down on your portion sizes. And, the weight will eventually come off. However, if you also include exercise in your weight loss program, you'll discover that not only will the weight come off, but your metabolism will improve, your fat will be replaced by lean, muscle tissue (rather than loose, jiggly flab), you'll feel more energetic and mentally alert, and you'll be better able to keep the fat off.

The human body was created to be active. It wasn't meant to live a sedentary lifestyle. Unless your health prohibits you from getting some sort of exercise each day, you should make an attempt to focus on the amount of physical activity you engage in. After all, most Americans don't get nearly enough physical exercise during the course of a day! We're all too busy sitting at our desks or in front of our televisions.

By the same token, if you're like the average American, who thrives on fast food or other high-fat, high-calorie meals, a change in eating habits is advised. You can still enjoy eating! But, if you're serious about losing those extra pounds and keeping them off, you're going to have to replace the greasy french fries with some healthy, fresh veggies. Instead of that 44 ounce Coke, drink more water. Try to include more fish in your diet, rather than a big, fat hamburger. You'll be surprised at how much better you look and feel, when you replace those heart-clogging, fat-producing calories with healthier food choices.

And, don't skip meals! If you regularly skip meals, your metabolism is going to slow down, you'll feel sluggish, and your body is going to hang onto those extra pounds as protection against starvation. By eating regularly, your metabolism works better, and you're better able to lose weight!

Yes, diet and exercise are important ingredients for successful weight loss! You don't have to be miserable in the process of losing weight. Just remember the following points, if you want to shed those pounds and keep them off:

Don't starve yourself! Eat regularly to ward off hunger. Focus on eating smaller portions (perhaps several small meals each day would work best for you). Make sure that the calories you consume are nutritious and include foods from each food group. Find an activity or two that you enjoy, so that exercise time isn't dreaded. If you enjoy what you're doing, you'll be more likely to stick with your exercise routine.

A few healthy lifestyle changes can make all the difference in your physical, mental, and emotional well-being.

Note: Before beginning any diet or exercise program, consult your medical professional.

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Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive "six pack abs", but much like Ponce De Leon's search for the fountain of youth, it seems like it is impossible to find.

Now, while there is no "magical formula" for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.

Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.

Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.

The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.

The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen. Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress.

At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.

Slowly return to the starting position keeping your abs contracted.

That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.

Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.

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In A Nutshell, Here's How The Equipment Works

Dry foam is deposited evenly just ahead of the brush. The dry foam helps to separate the dirt from the fibers. The very soft 150,000-bristle brush gently combs and scrubs the carpet from the base on up. The cylindrical motion of the brush pushes the dirt up to the top of the rug pile. The powerful built-in vacuum extracts the dirt-laden suds in a matter of seconds. The result is a deep cleaned and nicely scented rug.

Here's Why The Dry Foam Extraction System Has Yet To Be Equaled

The entire cleaning process is accomplished in one single pass. There no need to go back over the rug with a vacuum cleaner. There are no messy hoses to drag all over the home.

The Dry Foam system cleans deeply embedded soil without harming the rug. The cylindrical brush scrubs the fibers right down to the base of the rug. The rug is deep cleaned.

The cleaning solution only requires a 10% mixture of water. Less water eliminates over wetting of the carpet and backing. There is no need to be concerned about carpet damage such as browning, shrinkage, buckling, delaminating, and mildew.

Unlike other cleaning systems, Dry Foam detergent does not leave a gummy or waxy film that attracts dirt. It has a special anti-soiling property and a nice fragrance. It has a low PH Level and is environmentally safe.

The Dry foam cleaning system can actually improve the air quality of a home by removing mold and mildew.

The equipment is gentle on rugs. No harmful compounds are emitted when the equipment is in use.

Some Disadvantages Of Using Hot Water Cleaning Systems–Just My Opinion

Several gallons of water are applied with hot water systems. This can drench a carpet.

Hot water systems can actually damage carpet fibers. It can cause colors to bleed. Carpets can experience browning, shrinkage, and rot.

Hot water cleaning systems can leave a film or residue that attracts more dirt.

Carpets require more time to dry.

Take My Advice

The Dry Foam Carpet Cleaning System is the most practical and efficient carpet cleaning system available. In my opinion it has no rival.

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The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild?

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don't just happen. It's incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn't only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body's structural integrity.

The key to getting stronger is intensity and quality, not quantity. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 – 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair.

Be careful that safety is used in weight training so injury does not occur. Start slowly, but with progression. Proper form and technique is essential for safety as well.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. A good question for a person to ask is, "Could I have lifted more weight, and could I have done it with good form?" On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won't reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don't compromise form.

Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength. For more information and tips on exercise, go to http://www.easyexercisetips.com

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But just because people are using Pilates for physical improvement, and weight loss, it doesn't mean that a Pilates exercise is a cardiovascular exercise. Pilates is basically a low intensity exercise. Most instructors recommend Pilates with aerobics and other forms of exercise for best effects.

The Pilates Exercise was invented by Joseph Pilates, a German National, as a self exercise. Pilates was born a fragile child, sickly and asthmatic, so he took to exercise to improve his body. When he was a bit older, he was living in France, and was arrested as an "enemy alien.' During his internment, he was assigned in the medical facilities of the prison and this is where he put Pilates into use, as rehabilitation exercises for the sick.

Since then the Pilates exercises has gained its reputation for helping improve the overall physical state of the body. Pilates exercise is a series of breathing techniques combined with stretching and a simple machine. Pilates exercises designed to improve the body's core. This includes the muscles in the abdomen, back, and buttocks. Some say it is better than yoga overall because it strengthens the body through improving posture strength and flexibility through stretching. The machines used in Pilates, are there to challenge the body, by making it stay in certain positions while moving the other parts in differing directions, thereby training the body to endure strain, thus increasing strength.

The basic Ideology of the Pilates Exercise is the use of the body's mental ability to improve movement, efficiency and muscle control, which is also why they say that Pilate exercise somehow improves one's mental state. Pilates also makes you aware of proper posture. Due to the exercises that you do, it also develops the muscles in the back and abdomen, further promoting good posture.

Pilate exercise also uses breathing techniques, which further increases mental focus. And probably one of the greatest focuses of Pilates is flexibility strength of the muscles. It is this ideology that made Pilates popular among dancers in the begining.

Many Pilates enthusiasts and users have testified to the effectiveness of this program. With regular classes, the bodies become well balanced and stronger. Some say that after each workout, you can instantly feel the difference it has made to the parts of the body, mainly the legs back and abs.

Aside from increased strength, weight loss is what many people aim for when they do Pilates exercises. Other benefits of Pilates include increased energy levels, higher endurance, better flexibility, great abdominal workouts, and overall physical well being.

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Massage can help everybody in numerous ways:

Stress Reduction: With current day living we tend to live hard working, hurried lives and stress can accumulate in our bodies in various ways, including neck, shoulder and back pain. Massage therapy identifies those areas and helps reduce muscle tension, as well as the overall level of stress and tension in the body.

Pain Relief: People with arthritis, whiplash, neck or back injuries and even those unfortunate enough to be involved in car accidents can all benefit from massage. Different massages relieve the different kinds of pain experienced. Massage can also benefit those suffering from anxiety and depression.

Sports Performance: Many top sportsmen and women employ massage therapists to treat and even prevent injuries from occurring.

If you've never given a massage before here are a few things you'll need: Clean Towels Old Clean Sheet (massage oils will stain) Candles Romantic CDs Massage Oil

Before you start your massage, you'll need to set the mood. Lock the doors, and turn off the phone. Set the bed ready, use an old clean sheet as massage oils will stain, and roll towels up for a head and neck rest. Turn the lights off and use candle light instead for a more romantic feeling. Put some calming music on.

Good communication is essential for an effective massage. Let your partner know what you would like to do and where you are going to start. Start with light strokes and when you feel your partner is relaxing move onto to a massage.

1. Pour about two tablespoons of massage oil into the palm of your hand, and rub your hands together lightly. When the oil is warm and evenly distributed, begin massaging your partner's back with long, deep strokes. 2. At the beginning, communicate frequently with your partner to determine if the strokes are too hard or too soft. Keep your hands in contact with your partner at all times, take your time with each rhythmic yet sensitive stroke, and proceed from long, gliding strokes to shorter, deeper strokes. 3. Use your body weight rather than your arm strength for deep strokes. Once you have developed a rhythm that pleases both of you, move on to the shoulders and arms, and progress to the legs and feet, brushing the buttocks as you move up and down your partner's body. 4. Ask your partner to turn over. Begin massaging the chest, arms and hands. Pay special attention to your female partner's breasts: don't be too invasive at this stage, but don't ignore them. Lightly stroke the nipples and undersides. 5. Glide down to the legs, brushing the genitals on your way down. After finishing the fronts of the legs and feet, glide back up and slowly brush over the genitals. Tease your partner by brushing his or her inner thighs near the genitals, and very lightly touching the pubic region.

Massage is an ideal form of foreplay and can often lead to more. Introduce sex toys too – they are perfectly safe and highly recommended. Once the massage is finished, remember to carry on with the relaxation by spending some time together before falling asleep or rushing out the door. You have both just shared a very intimate experience together. If this was your first attempt at massage, just remember practise makes perfect.

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Join Us

It is very easy to get started on your path to fitness. Twenty Four Hour fitness centers have over three hundred clubs located in the whole nation and is open for twenty four hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.

Which club do you belong in?

Twenty Four Hour fitness center gives you the option to choose the specific type of club that you desire. The active club involves a group exercise as well as free weights and cardio machines to work off that fat. The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.

The Path to Performance

It all depends on what you want to achieve. In Twenty Four Hour fitness centers, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition. The program is designed by athletes.

The Performance program includes a menu plan specifically customized for those intense workouts. A resistance training is also available as well as a full cardio workout. After your exercise, a metabolic rate test is conducted.

This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. This is the foundation one needs in order to have results that would last your body a lifetime. The Components of Fitness

A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being. There are other factors that should just as well play a part and which Twenty Four Hour fitness center teaches you.

Food intake is one of them. A menu is provided to those who follow the performance path. This details what you should or should not eat, or at least eat less of, if not completely avoid. Cardio is also one as this enhances your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day. If not, it is best to take them in. Resistance training is a feather in your fitness cap and is a necessary tool for being healthy, wealthy and wise.

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