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Fitness

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How to Get a Cardio Workout by Walking

Can you really get fit by walking? Absolutely — as long as you walk long enough, hard enough, and often enough. Sure, walking burns fewer calories per minute than jogging, but most people last longer on [more…]

Running Your Way to Fitness

Like walking, running provides a fitness workout that you can take with you anywhere. You can work up a great sweat, burn lots of calories, and your muscles feel invigorated after you finish. You don’t [more…]

Bicycling on a Mountain Bike or Road Bike

Cycling outdoors on a mountain bike or road bike is perfect for people who can’t take the relentless pounding of running or find the slow pace of walking or running a real drag. Cycling is the best way [more…]

Getting in Shape with In-Line Skating

In-line skating — often called Rollerblading— is enjoyed by more than 15 million people. Skating is fun because it isn’t as linear as running, walking, and cycling. You can curve, turn, glide, sprint, [more…]

How to Swim to Get a Good Workout

Swimming is truly a zero-impact sport. You can get a great aerobic workout that uses your whole body. Although you can strain your shoulders if you overdo it, there’s absolutely no pounding on your joints [more…]

Tips for Using Weight Machines

Weight machines may seem complicated at first, but they are easy to use and help you to safely and quickly advance through a strength-training workout. The weight machines designed for home use — called [more…]

Tips for Using Free Weights

Free weights are bars with weights on each end. The long bars are called barbells, and the short bars are called dumbbells. It takes two hands to hoist a barbell. You can lift a dumbbell with one hand, [more…]

How to Use a Weight Bench

A weight bench can help you get a better strength-training workout. Some benches are flat, and some are upright, like narrow chairs with high, padded backs. Others are adjustable so you can slide them [more…]

Weight Training: How Many Reps (and Sets) to Do

You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions [more…]

Weight Training: Considering How Much Weight to Lift

If you are using weight training to increase your strength, you need to lift an amount of weight that stresses your muscles. This should be enough weight so that you feel challenged as you’re lifting, [more…]

How to Lift Weights the Right Way

You should learn proper form to lift weights in a strength-training program. The way some people lift weights, you’d think they were in labor or impersonating a mountain gorilla. Grunting, screaming, and [more…]

Weight Training: Knowing How Long to Rest between Sets

The amount of rest you take in between sets during a weight lifting routine is a variable that you can toy around with. In general, you should follow these guidelines when strength-training: [more…]

Weight Training: How Quickly to Perform Reps

In a strength-training (or weight lifting) program, you need to understand how quickly you need to perform reps (repetitions) weights. You should take a full 2 seconds to lift a weight and 2 to 4 seconds [more…]

Creating a Weekly Weight Training Workout

When you begin a strength-training program, you should start by lifting weights two or three days per week for several weeks, completing one set of 10 to 12 reps. You may eventually want to increase to [more…]

Tracking Your Weight Training Progress

You may find that recording your workout details increases your motivation and helps you keep up with your workout program. Try logging your workouts in a notebook or weight training diary to see if this [more…]

Knowing When to Change Your Weight Training Routine

Some people change all or part of their strength-training routine every time they work out. You should consider trying at least one new exercise each month. After you learn a basic routine, expand your [more…]

Doing Squats

In addition to strengthening the muscles of your derriere, the squat also does a good job of exercising your quadriceps and hamstrings. If you have hip, knee, or lower-back problems, restrict the distance [more…]

How to Do the Standing Calf Raise

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves. [more…]

How to Do the One-Arm Dumbbell Row

Exercising your upper back without machinery isn’t easy, but the one-arm dumbbell row does a good job. This exercise also strengthens your biceps and shoulders. Be especially careful if you have lower-back [more…]

How to Do the Dumbbell Chest Press

The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder [more…]

How to Do the Dumbbell Shoulder Press

The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems. [more…]

How to Perform External and Internal Rotation Exercises

External and internal rotation exercises target your rotator-cuff muscles but strengthen your shoulder muscles as well. If these movements bother your neck, try resting your head on your outstretched arm [more…]

How to Do the Dumbbell Biceps Curl

The dumbbell biceps curl exercise targets your biceps, the muscles you rely on to hold heavy objects and look buff in sleeveless shirts. Use caution if you have lower-back or elbow problems. [more…]

How to Do the Triceps Kickback

The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Use caution when doing this move if you have elbow or lower-back problems. [more…]

How to Do Crunches

The basic crunch is the consummate abdominal exercise in a strength-training program. Pay special attention to your form when you do crunches, especially if you have lower-back or neck problems. [more…]

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