NoExcusesGym

 Is your golf game slipping? Your sedentary lifestyle is to blame. To improve you need to build up your endurance, strength, flexibility and balance.
Endurance
When you become fatigued, you lose coordination, strength and concentration. Try biking or jogging to built your endurance (Golf counts only if you walk briskly).
Strength
Most golfers do not have the postural strength […]

  To truly get results, you need to commit yourself to daily exercise!
Do you want to build some muscle mass? You do not need to spend your money for supplements. You can accomplished your goals with a healthy diet, sleep and hard, really hard work at your gym.
One of the most vital things to stimulate […]

  Do you want to add some challenge into your workout? Try Wild Eights and move our workout into next level.
You do 8 sets of 8 repetition of a given exercise. You must time the rest period. Start with 30 second break between sets and gradually decrease it. Your goal is 5-10 seconds.
Don’t loose your […]

 
Did you see a table with targeted heart rate on your cardio machine (treadmill, elliptical etc.)? The table has two zones - fat burning zone with lower heart rate and cardio zone with higher heart rate.  Some people keep their HR (heart rate) low and are afraid to go to cardio zone because they want […]

   For life-long couch potatoes in their 60s, 70s and beyond, the prospect of starting an exercise program can be daunting — but it doesn’t have to be.
4 out of 10 older adults suffer from a chronic condition, like heart disease, high cholesterol, or arthritis. A lot of these older adults avoid exercise because they […]

   Strength training will help you lose weight and get in shape much faster than just dieting alone.
Here are answers to the most pressing weightlifting questions:
Q: Is there any reason to lift weights?A: If done correctly, lifting weights can work wonders no matter what your age. In fact, structured, systematic use of weights, will help prevent […]

  You can wait anytime between 30 seconds to 2 minutes.
Strength training depletes phosphagens - compounds that store energy for your muscles. It takes some time for these compounds to recover. They recover 50% within 30 seconds, 75% during 1 minute and 94% during 2 minutes.
30 seconds should be enough if you are using light […]

  Whether you’re a fitness fanatic or a recovering couch potato, nothing can kill your motivation faster than monotony. Fortunately, there are several easy ways to spice up your routine so you can keep boredom at bay and enhance your results.
Try these tips to start recharging your workout today:
•  Gift Yourself a Gift: Instead of […]

  Break your ambiguous goals of feeling better or dropping a few dress sizes into smaller, bite-size chunks.
Never underestimate
Tips for your goal-setting:
•  Don’t underestimate your wellness goals. You can feel great satisfaction in meeting them and build momentum for other goals. Take one goal at the time.
•  Set attainable and realistic goals. Challenging yourself to eat no fat […]

  Stretching is a sure-fire way to turn your body into a well-oiled machine, regardless of your age or level of physical activity.
For instance, remember how your mother used to tell you to “sit up straight?” Stretching regularly and accurately will help improve your posture tremendously. But that’s not all stretching can do for you.
Fitness […]

 Now with summer in a full speed, how many of us have good excuses for not getting outdoors and getting active?
Exercise pros say we should aim for 30 minutes of aerobic activity most days of the week and work our way up to 60 minutes a day.
We need to burn 3,500 calories just to lose […]

  Finding or making time to exercise is the first step toward improving your health, but mistakes in the gym – and their ensuing strains and significant injuries – can derail your best-laid plans.
Here are tips from fitness experts to make small changes in your routine so you can stay safe during your workout: 
•  The […]

  If you can’t bear the thought of working out at the gym, then think about taking a hike, one of the easiest outdoor activities for beginners and good exercise for the entire family.
All you really need to get started is a good pair of boots, conservation trails in your own hometown, or a mountain […]

 Lifting a weight you can handle for only a few reps is the best way to flood your body with growth hormones. Growth hormones don’t just build/tone muscle, they give your metabolism a boost too.
Once a week, do your strength training routine with weight you can lift just 3-5 times. Rest a minute or minute […]

  Firm backside jiggle with plyometrics.
Jumping uses all of your large lower-body muscles, which raises your metabolism with firming your butt and hips.
Twice a week, do 3 sets of 10 jump squats:
Stand with feet shoulder-width apart, arms bent and hands clasped in front of your chest. Lower into a squat until thighs are parallel to […]

  The next time you strengh-train, don’t rest after your last rep. Instead, pick up a slightly lighter weight and do 3-5 more reps ( you can even reduce the weight again and squeeze out a few extra repetitions).
Switching to the lighter weight and continuing (called drop sets) fatigues all your muscle fibers and helps […]

  Exercise speeds up your metabolism, and when you get moving several times a day you keep that internal calorie-burning engine amped up.
In 12-week study at the University of New Hampshire, exercises who did two 15-minutes cardio sessions a day boosted their aerobic fitness nearly twice as much as those who did one 30-minute bout […]

 Your sneakers are laced up, the dog is pulling at the leash, and the sun is shining. You’re ready for your daily walk—or should it be a run?
When it comes to that one-hour time slot you’ve allocated for exercise, how is that time better spent—running or walking?
In many ways, the answer is a personal one, […]

You can boost your heart, muscles, endurance and metabolism, and enjoy a sense of well-being, with regular resistance training. It doesn’t have to be a pain to gain.
To make sure an injury doesn’t derail your fitness plans, these tips should help you:
DO: Stretch immediately following an aerobic activity while muscles are still warm and pliable, […]

One of my clients is recovering from Tennis Elbow. She asked me if I could develop a safe training plan for her. She wanted “elbow safe” upper body training. I consulted with her doctor all the posible exercises.
Do you recover from Tennis Elbow? Are you not sure about what exercise to choose? You can try […]

 First the good news: more adults than ever are staying fit by taking part in sports and fitness activities. Now, the bad news: they’re at increased risk for injuries, health experts say.
But don’t let the fear of injury stop you from  exercising, because you can avoid such things by following some simple tips.
•  Always take […]

 The American Heart Association has just one word for you: Walk!
The association launched Jan. 8 the “Start!” program to get more Americans to improve their health through walking, especially when they’re at work.
From Jan. 8 through Feb. 5, sign up by visiting the heart association’s website or calling 1-800-AHA-USA1 - and you’ll get up to […]

 Yoga and Pilates. Two types of floor exercise that involve stretching and core muscles work, right?
While yoga and Pilates do share certain characteristics, there are important differences. Figuring out how each can benefit you first requires understanding their differences and how they compare to a basic stretching program.
A logical place to start is where all […]

 Getting in shape, including losing weight, is by far the most popular New Year’s resolution. Shortly after the holiday excesses, many Americans will trek to the gym to shed pounds.
But if you’re not careful, you won’t shed pounds, but gain back pain instead. Here are some tips to help you protect your back while exercising, […]

Playing tennis is a great way to burn off the calories, slim down, stay in shape and enjoy numerous other health benefits. But there’s one byproduct that’s not so good - painful tennis elbow.
 
Researchers apparently have gotten a grip on the relationship between the development of tennis elbow, or “tendonitis,” and the size of the handle […]

 Routine trips to the gym for exercise can help boost your health and fitness, but you might leave the facility with a nasty infection by not guarding against germs.
Infectious disease experts warn that from barbells to cardio machines, more gyms are hotbeds for the much-dreaded antibiotic-resistant staphylococcus aureus, or MRSA infection, as sweaty people share […]

 The essence of optimal health is a healthy mind in a health body. Yoga, which has been practiced for more than 5,000 years, is a way to achieve both, health experts and yoga aficionados say. 
Five benefits that numerous research projects have shown you can get from yoga:
•  Relaxation and stress relief - Yoga’s quiet precise […]

 Nubella News:
In this increasingly breakneck world, where jobs and families demand more of your time, you probably have trouble squeezing physical activity into your already packed schedule.
But according to the Mayo Clinic, even busy people find time for exercise. It all boils down to making it convenient. Here are some tips from the clinic to […]

I just got a new beach cruiser and I love it! It is very comfortable and rides very easy. My mood is improved each time I look at those “happy” colors.
Beach cruiser is great for the rides not only on the beach. You can ride it to your grocery store or for lunch or dinner. […]

Three or four short, brisk walks throughout the day can help you watch your blood pressure more than one continuous episode of exercise.
“You might think, ‘I don’t have the time to go to the gym or work out for 40 minutes, but I might have the time to do 10 minutes here, 10 minutes here and […]

Strengthening exercises for the legs may help slow the progression of knee arthritis over the long haul, a study shows.
Osteoarthritis is the common, “wear-and-tear” form of arthritis that often comes with aging. The cartilage cushioning the joints breaks down, allowing bones to rub together. Over time, the affected joint loses its normal shape, causing further […]

The squat is a lower body exercise used in weight training. It is also a competitive lift in powerlifting and an essential movement in the sport of weightlifting. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often […]

Many of us will hit the beach this summer with our families and friends, but we won’t leave our exercising at home. Invigorating oceanside jogs and brisk walks await us, as do the soothing sounds of waves lapping against the sand and seagulls crying overhead.
However, “running on the beach comes with risks,” says Dr. Michael […]

A push up or press up is a common strength training exercise performed while lying horizontal and face down, raising and lowering the body using the arms. Push ups are a basic exercise used in civilian athletic training or PE and, especially, in military physical training.
In the regular push up, the back and legs are […]

A warm up is usually performed before participating in (technical) sports or exercising. A warm up generally consists of a gradual increase in intensity in physical activity. For example, before running or playing some sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific […]

This program actually works! Guys, do you want to add an inch to your arms? This program is little big time consuming, it takes 5 hours but your arms can be bigger permanently! Try it and let me know how you did.
You need to do Supersets of following workouts with the rest between those supersets.
Also […]

Osteoporosis affects more than 25 million Americans–mostly women past menopause–approximately 1.2 million bone fractures each year in the US are related to osteoporosis. The National Osteoporosis Foundation says that one in two women and one in eight men over 50 will have an osteoporosis related fracture in their lifetime.
Exercise is an effective, inexpensive and healthy […]

If you didn’t start exercise, start now.
Why is Exercise so important as we age? After 50, we begin to loose muscle mass at the rate of 6 percent every decade (about 5 pounds) and we gain 15 pounds of fat every ten years to replace it. Less muscle and more fat stores in the body, […]

If you want to become stronger or faster or increase your endurance, you have to exercise hard or long enough to make your muscles burn. Then your muscles will be sore for one or more days. If you try to exercise hard when your muscles are damaged, you will tear them and the muscles will […]

Are you resting too much during your workout? Do you talk to your friends half of the time? Are you sitting on a machine and resting for 60 seconds between sets?
Save your time and go for Supersets. Combine 2 exercises together like upper – lower body. Do one set upper body exercise and instead of […]

Are you too lazy to workout? Do you hate it? Do you always try to find some excuses like: I’m busy, I don’t feel good, I don’t have enough time to drive to the gym, … ?
Here is your 1 minute workout and don’t tell me that you don’t have a 1 minute. Something is […]

Get a maximum from your cardio workout by doing intervals. You’ll burn more calories. Don’t keep steady tempo, play with the speed or with the resistance or incline. You can do interval training on any cardio machine, but you’ll the most running on a treadmill. Use your rate of perceived exertion (RPE) as a measure […]

Trying to find the best cardio workout to prevent or help with osteoporosis? Exercise on your feet. Cycling, swimming and rowing won’t strengthen your bones as well as jogging, walking, stair climbing, dancing, step aerobic, weight lifting and jumping.
Also be sure that you get 1000 to 1200 mg of calcium every day. One container of […]

Stretching is very important part of any workout but many people don’t do it. Everyone should have muscles not only strong but also flexible.
You can read about many benefits of stretching in the article written by Anna Fleet.
(by Marcela Vanharova)

Maintaining good form while you walk will help you burn more calories with each step and avoid injury. Keep these guidelines in mind during every walking workout.
Check out these 4 steps to perfect walking form.

Improve and refresh your walk or jog routine by adding some power movements.
1. HOP-OVER
Jump with both feet back and forth over cracks in the sidewalk or pavement (or the weeds in your lawn) for 30 seconds.
2. INCREASE YOUR SPEED
Pick a landmark (such as a mailbox) and increase your pace until your reach it. Try to […]

You’ll not get that dream body by doing cardio or strength training alone. You have to mix it up and do both. You don’t have to do everything in a one day. You can do one day strength training and the other day cardio. Always do a Warm-Up even on your “weight training day”. Warm […]

Using a fitness ball is a great way to build and improve your core strength and balance. You don’t have to use ball just for abs workout but you can use it for any exercise just like a bench. By balancing on the ball you’ll use much more core muscles and your waistline will get […]

Do 4 minutes of cardio on one machine, such as an elliptical; 5 minutes of cardio on another machine, such as a treadmill; and 6 minutes of cardio on another, such as a stair-climber. Then go back to the first machine (elliptical) and do it for 6 minutes; the second machine (treadmill), 5 minutes; and […]

If you aren’t drinking fluids before, during and after working out, your performance will suffer. When you are dehydrated, you can’t perform as well, plus your workouts will actually feel tougher overall.
Try to have a few sips of water each 15-20 minutes during your workout.
You need to drink enough fluids to match what you lose […]

The main reason for warming-up is to prepare your body for more physical demanding activity that is to follow. A progressive warm-up begins an adaptation process in both your cardiovascular and musculoskeletal systems, which reduces the risk of premature physical overload and traumatic injuries. For example, as you warm-up your heart rate and systolic blood […]

Do you work hard at the gym but still see no results? Getting not enough sleep my sabotage your workout effort. People who don’t get enough sleep have increased appetite for rich, high carbohydrates foods. Body craves sugar for the energy. So, switch your TV off and hit the bed. Try to sleep around 8 […]

Set up a small goals for yourself, like doing your cardio routine for 5 more minutes, lift a little bit heavier dumbells. You’ll reach your big goal ( like loosing 20 pounds) without frustration. Take it step by step like a baby.

Don’t lock your knees or elbows during any exercise. You’ll work your muscles harder and prevent joint injury. Keep every your motion under control.

Most of the people using less weight then they need to tone their bodies. I can see it every day in a gym. They are too easy on themselves. If you want to see results, you need to make it challenging. If you can easily make 12 or more repetitions the weight is too light […]

Read why walking is good for you.

Information about Osteoporosis and excersice.

Easy way to calculate your Heart Rate