Success Stories

How To Choose The Right Exercise Video For You

If you truly want to exercise–you have many options: Walking, hiking, running, biking, swimming, strength training, group exercise workouts. But even the most dedicated exerciser can struggle to get their workout in when short on time. If you have a busy life due to family obligations or work commitments, or you live in a town were the closest health club is half an hour away, or you simply feel uncomfortable walking into a gym, you may consider trying exercise videos and working out at home. There are workouts for the beginner to the advanced, from Pilates and Yoga to Toning and Kickboxing. So finding the right video for you is relatively simple, but here are a few types when choosing your home exercise video:

1) It’s very important not to give in to all the hyped marketing surrounding many videos that may make unsubstantiated promises. In fact, any video that promises quick weight loss or instant results is probably unsafe and should be avoided.

2) Ask your friends what exercise videos they do. Or go to your local video store and rent a few workout videos to see which ones you like before investing $20 into one video.

3) Decide what you want to achieve: If you want to loose body fat, choose cardiovascular workouts (like Low-Impact, Step Aerobics, Cardio Dance, Kickboxing) over Pilates/Yoga workouts. While I truly believe a well-balanced workout routine includes Pilates, Yoga and strength training, at least initially, most of your workout time should not be devoted to this type of training.

(4) Honestly evaluate your current level and choose exercise videos appropriate for where you are today. By working out at your level, you will be able to get stronger and develop more endurance without putting your body at risk. Also, this creates a feeling of success, and as I always say, there is nothing more motivating than success.

5) The exercise video should give modifications for different fitness levels. For example, an aerobic video may show a high impact option, a medium impact option and a low impact option. Or a toning workout video may show how to increase or decrease the intensity of a shoulder exercise by changing the position of the hands.

6) Instead of spending around $20 per video, consider subscribing to an online exercise video website. There are several good ones out there. These types of websites offer a variety of exercise videos and add new workout videos every week for between $10 to $20 per month.

Whatever you do–make sure it works with your schedule and make sure you enjoy the workout. By choosing workouts you enjoy and naturally fit into your life, you are setting yourself up for success. The the more successful you are with your workouts–the more you will do them.

Is Pilates Right For Me?

Pilates is a form of exercise based on focusing, breathing and incorporating movements from dance, gymnastics, yoga and calisthenics. But lets face it, not all forms of exercise is right for everyone.  Read on to see if Pilates is going to give you what you are looking for.  Or click here and start downloading Pilates workouts now.

Who can do Pilates

The fact is Pilates can be done by anyone irrespective of their age and lifestyle. Be it the strong or the weak, flexible or the rigid, the normal and the injured and even pregnant women. Doctors, physiotherapists and chiropractors alike recommend Pilates to their patients. Pilates can be made into a complete fitness program by itself so that all your health problems are taken care of or can be followed along with other forms of exercises. Using workout videos to learn and train in the exercises is also a good idea so that you can reap the full benefits.

Who should not do Pilates?

Well technically speaking Pilates is for everyone. However in certain cases like pregnant women or osteoporosis patients all types of Pilates may not be advisable.

Pregnant women who would like to continue or do Pilates should take care of the following

• Avoid exercises done lying on your back
• Avoid over-stretching during any exercise
• Only do Pilates if its ok with your doctor and if you were doing Pilates before you were pregnant.

For osteoporosis patients, tell your trainer of your condition as you will need modifications a number of exercises including, but not limited to The Hundred, Single Leg circle, and Swan-Dive. And at all costs avoid the following exercises:

• Roll-up
• Neck Pull
• Spine Stretch
• Spine Twist
• Scissors
• Rocking
• Saw
• Control Balance

Types of Pilates

Pilates are basically of two types – machine (reformer) and mat (pilates mat)

Mat exercises, evidently, is done on the floor. The exercises are designed to aim at the core muscles stabilizing the back and the pelvis. Mat Pilates are generally done along with a group of people and the instructor only occasionally gives specific instructions relating to individual movements. People with pain or injuries should preferably go for the machine Pilates as a one-size-fits-all formula may not suit them.

Machine Pilates are generally conducted by certified instructors who design or modify the Pilates exercise program to suit specific individual needs. Different types of specialized equipment are used and a program from over 500 exercises planned to give you the best benefit possible. The equipment generally uses spring-loaded resistance allowing you to stretch to your maximum limit and strengthen the targeted muscles without straining the joints and ligaments. Such resistance exercises have proved beneficial in the prevention of degenerative diseases like Osteoporosis.

Starting a Pilates program

While exercise videos of Pilate’s program can help you learn the types of exercises and its benefits, it is essential to have an initial evaluation and a complete assessment. This will help you understand the principles and equipment used for Pilates, your own body’s strength and weaknesses. It will also help you set a practical goal with a possible timeline to achieve it in. Once the assessment is over, you can use specific Pilates to target your problem area.

Another common question in people’s mind is how often Pilates exercises should be done. Well the fact is the number of times or the frequency per week cannot be exactly determined as there are various factors to be considered – such as one’s fitness level. But as a general rule of thumb Pilates produces great results if done at least 2 – 3 times each week and no more than 5 times a week. Just a few weeks of Pilates shows you the results and you will definitely be motivated to carry on.

Weight loss through Pilates

Pilates is also known to help create long, lean and fit bodies. So with a good measure of confidence it can be said that Pilates does help in weight loss programs.

Some of the Pilates mat exercises that can be done are the Beginner Pilates like The Hundred, the chest lift, the roll up, one leg circle, side kick series etc, or the Flat Abdominal Series.

Also for quicker results you can include aerobic workouts along with Pilates. Pilates will tone and lengthen your body while the aerobic workouts will help you burn extra calories.   And isn’t that a big reason you are considering doing Pilates?  To create sexy curves that make you feel confident and strong?  So how about it, grab an exercise mat and a Pilates exercise video and get started on your dream.

Start today, try our free Pilates exercise video below:

How to Lose Five pounds in Two Weeks

It may be a first date, your best friend’s wedding or just a secondary thought, but if you need to lose weight quickly then there are quite a few things you need to do – follow these simple yet effective tips and get yourself started on the new you. Losing five pounds in two weeks may sound impossible, but really isn’t. With the right amount and type of food and the right type of exercises you can lose those few pounds to fit into the favorite skinny jeans and still not feel weak or tired

Ideally the day you think of losing those five pounds, get yourself weighed and also check for the body fat if you can lay your hands on a body-fat scale. Write it on a bright colored slip of paper (this will be a good reminder especially if your fridge holds all types of reminders) along with your target weight, stick it up on the fridge. Then follow these steps and go from flab to fab in no time.

Diet

With all the hype and hoopla about dieting, the fact is our body is what we eat. So if you want to lose the extra flab, eat correctly. This definitely does not mean leaving out certain foods and eating more of only certain types. Irrespective of your well-thought and well-meant goals, your body always requires full nutrition. Plan a daily diet for the next two weeks and write it down. Ideally your daily diet should have two small meals, one snack, and two smoothies or juices. To beat the hunger-pangs include a good dose of salads and try to keep yourself busy, that way you will think of things other than food and weight-loss.

Exercises

As the aim is quick weight loss in short time, simple exercises like yoga or Tai-Chi may not be such a good idea. Instead plan a 30-minute fat burning cardio kickboxing or maybe even salsa aerobics, which can even be done at home with exercise videos. Do not exceed more than 3-4 days in a week to do this. At least one day in a week include a 15-minute fat burning cardio preferably outdoors like jogging or bicycling. Whether or not you are used to exercising, remember to warm up and cool down after each exercising session. This is very important to help the body heal itself.

A few exercises that can be done seeing workout videos that can help you loose weight quickly are

1. Step Aerobics – a single hour of step aerobics can help burn 800 calories.
2. Bicycling – an hour of bicycling helps burn 500 to 1000 calories
3. Elliptical burner – this excellent cardio workout builds stronger muscles, tones the abs and help burn about 600 calories in a single hour
4. Racquetball – again an excellent cardio which tones the thighs and legs burns 800 calories an hour
5. Swimming – tones the body as a whole and the up and down lengths in a medium sized pool can help burn 800 calories at least
6. Walking – yes it is the simplest of the exercises but a brisk walk of an hour can easily burn up to 360 calories. Modifications like walking uphill or sprinting can help burn more calories. Include this for the days when you are feeling low and uninspired to do the exercises and yet need to stick to your schedule

But if you don’t like traditional exercise, how about dancing to your favorite tunes while you blast your ipod!  What you need to do is move your body, and if you can keep moving by watching music videos and learning a few moves, go for it.  Stay active at least 30 minutes each day, break a sweat and watch your diet and before you know it, you will loose those five pounds you’ve been wanting to loose.

Sweat-Free Workouts That Will Help You Loose Weight

The effectiveness of the exercise is often measured in the increase of heart rate and the amount of perspiration one undergoes, yet exercises are not all about increasing the pumping of the heart or sweating it out at the gym. With the summer heat making your skin pores already work harder, it is really unfair to indulge in high intensity exercises that make you sweat more. This is even more so for people who hate exercises especially if it induces sweating and yet need to loose weight. The right word for you would be the low intensity workouts such as Tai chi which mixes stretching and meditation with a good dose of mild exercises.  But for those who don’t know Tai Chi, the following may be beneficial.

1. Walking

The simplest of all forms of exercises, you can even do this on a slow speed on your treadmill or better still take a walk with your spouse (or your dog if you have one) early in the morning or late in the evening every day for at least 45 minutes to one hour. Walking helps control your blood pressure, relaxes your body and mind and also manages your weight without so much as breaking a sweat.

2. Pilates

Pilates exercises combines the fine factors of gymnastics, yoga, dance and calisthenics and helps strengthen the core, improve overall posture and also help lengthen the body. Pilates as can be seen in the workout videos is not an aerobic workout and hence there is no sweating, it cannot be substituted for strength training exercises and it does not burn calories like cardio workouts. But it does target the abs and the back. Two of the common Pilates exercises are The Hundred and the Double Leg Stretch.

To do the basic “The Hundred” exercise, lie flat on your back, legs bent in a tabletop position (your shin and your ankles should be parallel to the floor), hands to the side of your body. Inhale. Now exhaling slowly lift your head up to your shoulder level, curling your upper spine (without lifting your shoulders off the floor), feel the pressure on your abs. Inhale and stay in this position for a few seconds. Exhale and deepen the pull on your abdominal muscles, extend your arms and legs. Inhale and exhale five short breaths (sniff in and puff out). Return to the start position. Repeat for 10 full breaths.

3. Yoga

The gentle stretches, bends and breathing of yoga can help regulate your hunger apart from various other benefits like suppleness of the body, regulation of breathing and heart beat. Even the most simple posture like the Swastikasana (sitting with cross-folded legs so that the sole of your leg is placed between the thigh and calf muscles) helps stretch and strengthen your thigh muscles without the least bit of sweating.

The best part of all the above exercises, as you can see in the exercise videos is they don’t need any special equipment, place or time and can be practically done anywhere and everywhere, the only criteria being an empty stomach.