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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Results vary depending on starting point, goals, and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results.

Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.

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The following components are essential to a safe, effective cardiovascular exercise program. While this sets a foundation for training, it is not an exclusive list. New exercisers are encouraged to have a check-up and get a doctor's OK before beginning an exercise program.

While there are complicated treadmill tests to objectively measure maximum heart rate, most people will use a simple calculation to estimate maximum heart rate.

The easiest formula is simply to subtract your age from 220.

A newer method, published in the Journal of the American College of Cardiology, estimates maximum heart rate with the following formula: 208 minus 0.7 times age.Try the online calculator here: The New Maximum Heart Rate Calculator

Now that you know your maximum heart rate you will determine your overall training goal, and set your exercise intensity accordingly.

Determining how hard to exercise is the basis for solid training. Intensity simply refers to your heart rate during training. The appropriate exercise intensity depends upon your maximum heart rate, your current level of fitness and your goals.

Training Zones

While these zones are general recommendations, it is important to understand that varying your training intensity is important no matter what your fitness level. There may be times when a highly trained athlete will train in the 50 - 60 percent zone (for recovery or long, slow, distance training, for example). Studies show that people who exercise at too high an intensity have more injuries and are more likely to quit.

Competitive athletes may need to add higher intensity interval training sessions on occasion to help train muscles to handle lactic acid.

See:

For general conditioning choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, stair climbing machines, ski machines, treadmills, cycling or exercise bikes.

For those who are seeking to improve athletic performance, you will also want to use sport-specific training.

The principle of specificity states that to become better at a particular exercise or skill, you must perform that exercise or skill. Therefore, a runner should train by running and a swimmer should train by swimming. There are, however, some great reasons to cross train, and it is recommended for all athletes.

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How often you exercise will depend upon you level of conditioning and your goals, as well as the intensity of your training. The higher your intensity, the more you should rest, so your frequency should decrease accordingly. For general training, it is recommended that you exercise in your target range at least 3-5 times per week, with no more than 48 hours between sessions.

General fitness can be improved in as little as 30 minutes 3 times a week. For improved conditioning, you should try to maintain 30-60 minutes of continuous exercise in your target zone each session.

It is highly recommended that you include an easy warm up of 5-10 minutes, before moving up to your training heart rate. A 5-10 minute cool down after your training may prevent dizziness and will allow your heart rate and core temperature to fall gradually. If you stretch, this is the best time because your muscles are warm and flexible and the risk of injury is low.

Source:

American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition. San Diego, CA: American Council on Exercise.

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6 Steps to Design Your Personal Exercise Program

Welcome to A Workout Routine! The goal here is pretty simple: to provide you with everything you need to create the workout routine that is BEST for you.

To do this, Ill be walking you through all of the best workout routines, programs, plans, workouts and exercises to explain exactly what will work best for you, your body, your schedule, your preferences, and your specific fitness goal.

What I mean is, you probably want to either:

Whatever your specific goal is, you need a workout routine that is tailored to reaching that goal as quickly and effectively as possible.

At the same time, everyone has different needs, schedules, and exercise preferences.

That means that the workouts you design, the exercises you select, the workout split and schedule you set up, the weight training and/or cardio volume, frequency and intensity you plan to use, and virtually every aspect of your workout program needs to be adjusted to fit you perfectly.

You probably already knew that, and thats probably why youre here. You want everything I just described, and you want it for FREE.

Well, thats exactly what youre going to get.

The best place to start is right here: The Ultimate Weight Training Workout Routine

To stay updated, be sure to subscribe to A Workout Routine using the subscription box at the top right of every page.

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A Workout Routine - Best Workouts, Routines, Programs & Plans

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exercise and physical fitness programs in Clarks Summit ...

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An effective exercise program needs to be fun and keep you motivated. It helps to have a goal.

Your goal might be to:

Your exercise program can also be a good way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social.

You may have a hard time starting an exercise routine, but once you do start, you will begin to notice other benefits:

GETTING STARTED

You do not need to join a gym to exercise. If you have not exercised or been active in a long time, start slowly to prevent injuries. Taking a brisk 10-minute walk twice a week is a good start.

Try joining a dance, yoga, or karate class if they appeal to you. You could also join a baseball or bowling team, or even a mall-walking group. The social aspects of these groups can be rewarding and motivating.

The most important thing is to do exercises that you can maintain and enjoy.

IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:

Build physical activity into your regular routine

Simple lifestyle changes can make a big difference over time.

REDUCE YOUR SCREEN TIME

Sedentary behaviors are things you do while you are sitting still. Decreasing your sedentary behaviors can help you lose weight. For most people, the best way to decrease sedentary behaviors is to reduce the time they spend watching TV and using a computer and other electronic devices. All of these activities are called "screen time."

Some ways to decrease screen time are:

If you like playing video games, try games that require you to move your whole body, not just your thumbs.

HOW MUCH EXERCISE DO YOU NEED?

Aim to exercise about 2.5 hours a week. Do moderate-intensity aerobic and muscle strengthening activities. Depending on your schedule, you could exercise for 30 minutes, 5 days a week or 45 to 60 minutes, 3 days a week.

You do not have to do your total daily exercise all at once. If your goal is to exercise for 30 minutes, you can break that up into shorter time periods that add up to 30 minutes.

As you become more fit, you can challenge yourself by increasing the intensity of your exercise by going from light to moderate activity. You can also increase the amount of time you exercise.

Read this article:
Physical Activity Health Information - Causes, Symptoms ...

By the time most of us reach the age of 50 or 60 we tend to accept the negative effects of aging as a fact of life that we have little or no control over.

"You are never too old to obtain positive results from exercise!"* It is true that we can not stop the calender from marching ahead at what seems to be a faster and faster pace, however, recent studies have shown that we can alter the rate at which our bodies progress through our life cycle.

We now have a better understanding of why some people tend to age much faster than others.

There is a large body of scientific evidence that suggests that we can slow down and even reverse the symptoms of aging. In fact many of us can be in better health in our 70's than we were in our 50's.

Recent studies indicate that between the ages of 30 & 70 many of the symptoms & conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.

Evaluating one's strength, endurance, mobility & cardio-vascular-pulmonary performance before and after a one month period of complete bed rest can be equated to 30 years of aging.

The good news is that regular exercise incorporated into our lifestyle can improve our heart & respiratory function, lower our blood pressure, increase our strength, improve bone density, improve flexibility, quicken our reaction time, reduce body fat, increase muscle mass, and reduce our susceptibility to depression & disease.*

Studies have shown that regular exercise by middle aged & elderly people can set back the clock 20-40 years when compared to those who do little or no exercise. Test results show that no matter when a person starts to exercise, significant improvement can be achieved.

Older people can achieve the same percentage gains in performance as the young, according to Dr. H.A. deVries, past director of the Andrus Gerontology Center at the University of Southern California and a respected pioneer in the field.

In one study of more than 200 men & women aged 56 to 87, "dramatic changes" were observed after just 6 weeks of exercising 3 to 5 times a week. Study participants became as fit and energetic as people 20 to 30 years younger.

Regardless of our present age, exercise & physical activity is the best thing that we can do for ourselves to counteract the effects of aging.*

Dr. Everett L. Smith, director of the Biogerontology Laboratory at the University of Wisconsin has shown that among once sedentary women in their 50's who participated in an aerobic dance program for 6 years, fitness improved by 23% and they experiencednone of the functional declines typically seen with increasing age! This group appears to have stopped the clock at an age when functional declines are usually apparent.

Dr. Smith also compared bone loss among women. With those women that did seated exercises for 30 minutes, 3 times a week for 3 years, bone mineral actuallyincreasedby 2.29%, whereas in a similar group of inactive women, boneloss averaged 3.28%.

Various studies have shown that when our bones are taxed from exercise they grow stronger and denser and more resistant to fracture.

Dr. Harris from the Center for the Study of Aging at Albany Medical College, found that when nerve cells are deprived of stimuli they atrophy, suggesting that stimulation of the central nervous system by physical activity may retard the loss of nerve cells in the brain and elsewhere. Aerobic exercise has been shown to enhance blood flow to various parts of the brain as well as to increase the speed with which nerve messages travel through the brain.

In a study, at Purdue, among previously sedentary middle aged men who took part in a 4 month exercise & fitness program, a significant improvement was noted in the mental processes controlled by the part of the brain (left hemisphere) responsible for logical reasoning and math. The men who exercised 3 times per week, were compared on 10 tests of mental ability to a similar group of men who remained sedentary.

In a study recently published in the Annals of Internal Medicine, Older adults who exercised at least three times a week were 38 percent less likely to develop Alzheimer's disease, which causes a slow, irreversible decline in brain function. " The decline the brain experiences late in life is not inevitable. It can be affected by things like habitual exercise," said lead study author Dr. Eric Larson of the Group Health Cooperative in Seattle. The theory is that exercise not only increases blood flow and oxygen to the brain -- it may also reduce the telltale "plaque" in the brain associated with Alzheimer's disease.

Aerobic exercise strengthens your heart, helps prevent the build up of cholesterol, improves the functioning of the liver, pancreas & most vital organs.

A recent study at the University of California that evaluated data from more than 5,000 women over the age of 65, concluded that there is scientific evidence that exercise is good for your memory.

Aerobic exercise brings additional oxygen & glucose to the brain, both of which are crucial to brain function. The body responds by forming new capillaries to bring the additional blood to nerve cells and by boosting brain chemicals that protect neurons and strengthen new neuronal connections. Exercise also promotes attention & alertness, both of which are needed to get information into your memory.

Human Growth Hormone and the lack of it is believed to contribute to the aging process. In our 50's most people stop producing HGH and the aging process accelerates as the rate of cellular reproduction, growth and repair slows. The good news is that exercise also aids in the production of Human Growth Hormone which in turn helps us to maintain and develop our muscles, strength and stamina.

Exercise is clearly the best weapon we have to combat disease, to slow down and or reverse the effects of aging.* It is no wonder that the experts in the field believe that exercise is the closest thing we have to aFountain of Youth.

Research has proven how regular exercise relates to the aging process and how it can improve your quality of life.

At Be Fit Over Fifty we realize that in order to reap the benefits we must actually exercise on a regular basis. We also believe that our age appropriate, enjoyable and effective exercise programs will help you succeed because it is so convenient & easy to do. There is no expensive equipment to buy, no membership fees, no drugs, no need to even leave the privacy of your own home."Be Fit Over Fifty programs are like having a personal trainer at home."

Our goal at Be Fit Over Fifty is tohelp adults find a safe, effective, and enjoyable way to exercise at home.The Be Fit Over Fifty series of exercise DVD's are designed to meet the varied needs of the mature adult population. All of the programs are fun to do and easy to follow with a soundtrack of upbeat popular music in the background.

When used regularly and in conjunction with a healthy diet theBe Fit Over Fiftyprograms can help you tocontrol type II diabetes, prevent cardiovascular disease and osteoporosis, lower your blood pressure, relieve stress, and help you to minimize the negative effects that agingcan have on the body. You can improve your strength, flexibility, and overall fitness level if you exercise with the appropriate program at least 3 times per week.*

If you would like to challenge the aging process and improve your fitness level, Be Fit Over Fifty has several programs that can enable you to maintain an active, independent lifestyle. For a description of the programs listed below, just click on the program button.

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Exercise & Fitness Programs for People Over Fifty.

Home Workout Routines, Strength Training, and Weight Loss Exercise Programs

Exercise programs for beginners are different from exercise programs for advanced athletes. Exercise programs for men and women mean different things. But the best home workout routines grow with you and grow your skills, molding to your needs no matter your gender or level. Strength training programs are essential elements of these weight loss exercise programs because they combine the benefits of cardio videos and toning workouts for a trimmer body.

Exercise programs can be sorted by some crucial criteria. Exercise programs for men and women need strength training programs for the best fat burning results. Home workout routines have to keep challenging you as you move from beginner to intermediate exerciser to advanced athlete. Weight loss exercise programs have to encourage and inspire you, so that you keep sweating through the whole video and then come back the next day.

Finding the right exercise programs means looking for programs to fit individual tastes. Exercise programs for men might need to work around the fact that some men don't like to take direction or that they have some particular exercises they are wedded to doing. Exercise programs for women might be targeted to trying to get rid of unsightly cellulite. Home workout routines for beginners should take into account the expense of buying a lot of gear and provide an intense workout without a lot of equipment.

Some exercise programs go after specific problem areas or fitness goals. Weight loss exercise programs usually have an abs exercise component, but they should also recognize the power of total body workouts to work the abs. Cardio videos are a staple of toning workouts, but the wrong music can short-circuit their effectiveness, according to scientific studies. Exercise DVDs come in so many styles and variations because everyone is different, but the core exercise principles remain the same.

Exercise programs that stray from modern physical fitness research waste your time and even run the risk of injuring you. Exercise programs for men and women don't have to be faddish to be effective. The best home workout routines come down to learning the most effective exercises and then shaking it up regularly so that muscles continue to be challenged and forced to grow. Advanced exercise programs should deliver a structured regimen, nutrition advice, and enough gear to start in one complete package.

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Exercise Programs for Men and Women - Beachbody

We offer a range of exercise training programs covering arms, legs, abs and shoulders. Make this your starting page and you can access thousands of FREE exercises and workouts.

For a wide range of FREE exercises and exercise training programs, Netfit has one of the largest online selections of health and fitness information available. Look at the foot of the page for information about our exclusive member's area.

For ease we have split up some of our key gym exercises and workouts into 3 main areas :

When you need to find new ways to workout or need to find inspiration, why not start with some of the links above and see what other workouts and programs you can find within netfit.co.uk.

If you really want to look at working out at home for instance, then check out http://www.gymequipment.co.uk for some great machines and free weights that you can set up at home rather than having to always get to the gym. You can also look at boot camps, outdoor fitness and sports like swimming or football as alternative ways to still get your workout - just in a different way!

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Exercise Training Programs & Fitness Workouts - NETFIT

Beginners Exercise Programs

When beginning any exercise program you need to assess your fitness level now, and determine what your fitness goals are. Exercise programs for beginners must be tailored to your needs, as everyone is different. Below are the things you need to consider when you assess your current fitness level in order to develop a beginner exercise workout program.

The first thing to consider when starting an exercise program is your current fitness level, and your medical history. You have probably read this before, but it is very important to get a medical check up and advice before you begin an exercise fitness program. This is even more important of you are recovering from any form of medical condition. Based on the feed back from your medical check up, you can exercise within safe limits without causing yourself to either burn out or injure yourself.

If you really want to succeed at a any fitness exercise program, you need to set goals and targets. Consider what you want to achieve, such as weight loss, toning of muscles, or muscle gain and body building. Everyone has different reasons for developing an exercise program. You need to determine why you want to begin to workout, and document your goals.

It is also a great idea to set time lines to achieve your goals. This will keep you motivated and help keep you on track.

The exercise program you develop will depend on your goals. If you want to lose weight, you need to focus on cardio, interval and strength exercises. If you want to tone muscles, you need a combination of a cardio workout routine and weight training. If you want to build muscle mass you need to develop a strength and weight training program. I will show you how to develop each type of program.

Another important aspect of developing a fitness exercise program for a beginner is to determine what sort of exercise you enjoy the most.

That way you it is more likely that you will continue to exercise. Consider different types of exercises such as training on an exercise bike, walking and jogging on a treadmill, pumping weights or if you want more discipline and can afford it, training in a gym.

Here is a Free 4 week Workout Program for beginners. All the exercises are explained in detail with pictures demonstartion how to do them. When you down load the report, I will include my fat loss newsletter with proven weight loss exercises and tips to burn that fat off forever!

I Hate Spam! I comply with the Can Spam Act - Your email address is confidential and will never be released.

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Beginner Weight Loss Exercise Programs

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