Rebounding for Spinal Health

Bouncing on a rebounder, or mini-trampoline, uses gravity, acceleration and deceleration to strengthen your muscles and joints, including the spine. Unlike running and jogging, you are not exposed to joint-jarring impact every time your foot lands on the trampoline. Your body will experience up to 1 1/2 times normal gravity but is low-impact since the bouncing surface absorbs the impact. Rebounding strengthens all of your bones, including your spine, and helps to move cerebral-spinal fluid and remove cellular waste for improved health.


Reduce Tension

A stiff back can inhibit your movements and make you feel tired. Gently rebounding on a mini-trampoline can help loosen up your spine joints and relax tight back muscles. Bouncing on a rebounder also helps to improve your balance and align your spinal column as your back muscles constantly adjust to maintain balance. Strengthening the back muscles by rebounding also helps to stabilize your spinal column.

Bone Health

Low-impact exercise, such as bouncing on a mini-trampoline, helps to strengthen the bones and improve and maintain bone health. People who suffer from osteoporosis may develop a rounded back due to softening of the bones of the spinal column. Rebounding can also help to prevent and can reverse the effects of osteoporosis. Rebounding is safer and more efficient at restoring bone and preventing bone loss than running or jogging. If you have been diagnosed with osteoporosis, see your doctor and follow her advice about exercise and rebounding.

Spinal Fluid Movement

Any exercise will help to move spinal fluid, but rebounding is a low-impact way to move spinal fluid with a low risk of injury. The body's reaction to the up and down bouncing with increased gravitational force stimulates the movement of spinal fluid through the spinal column and moves lymphatic fluids around the body. Movement of the cerebrospinal fluid around the brain and in the spinal column helps to transport nutrients to the spine and brain and facilitate the removal of cellular waste.

Safety

A rebounder mini-trampoline is not a toy and should not be used by children. Keep your rebounder away from children. Do not attempt to perform tricks or high bounces on a rebounder. Falls from a mini-trampoline can result in serious injury. Always check your rebounder for tears, fraying or damaged springs. Use a rebounder only on a level surface away from low-hanging light fixtures and ceiling fans. Make sure there are no objects under or around the rebounder before jumping. Wear non-skid shoes or socks when bouncing to avoid falls. See your doctor to make sure you are healthy enough to use a mini-trampoline to exercise. Never use a rebounder with another person. If you become dizzy or disoriented, bend your knees to stop bouncing and wait until the dizziness subsides before continuing to exercise.

Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer and freelance writer, specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com

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Spice Up Your Life - Get Fit and Stay Fit

As with most aspects of our lives, going to the gym can become pretty formulaic pretty quickly. If you're stuck in a workout rut, follow these top five tips to reinvigorate your fitness regime. Bear in mind that finding a new schedule to keep you active needn't just be consigned to a New Year's resolution list but does require a certain amount of discipline, not just to get started but to continue as you mean to go on.

1. Find a Friend

Working out with a friend is one of the best ways to stick to a workout regime, ensuring that you go to the gym when you say you will. Not only will this keep you on schedule, but there is a competitive element too - watching what someone else does and trying to keep up can be a fantastic motivator, not to mention a welcome distraction as you pound the cross trainer.

2. Classes

Most gyms now provide a schedule of fitness classes. They are well worth joining. The group element provides a real lift, getting you through routines you might think are beyond you, and they push you to go the extra mile. There are lots of interesting classes out there now - it's not just Jane Fonda-style aerobics - so think about Pilates, Zumba, aerobics... the choice is endless and there's something for everyone.

3. PT

Many people avoid personal training because of cost. One way round this is to hook up with a friend, and ask to be trained as a pair. A friend there with you will help you through the session, and halves the cost, giving you all the benefits of one-to-one attention without the huge outlay.

4. Do something new

Whether it's a 10km run for charity, learning to windsurf, or trying a new machine, resolve to do something new every month. When we get into a rut, it affects our minds - we get bored - but in fitness terms if you don't change your workout regularly you will plateau. Trying something new is good for your mind and your body.

5. Think positive

It's easy to slip into the habit of thinking of exercise as a chore. It's not - it's an investment in your future. A healthy body isn't just for twenty-somethings, it's vital for all of us, at every age and stage. Giving yourself the best chance of a long and happy life is something we should all be doing.

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The Five Essential Keys To Effective Health And Fitness Today

When it comes to healthy and natural living there are five essential keys which must be achieved in order to live your ultimate healthy and fit lifestyle. For most people, they may only be aware of a few of these keys, but it means that they are constantly finding a way to fill a gap in their lives, they are never truly complete as something always appears to be missing. The thing that's missing is one or more of the five keys to health and fitness success, yet they aren't aware of it. As soon as these individuals understand and implement all five keys they immediately feel better about life, and are more satisfied with their situation. You see they all go hand in hand together, and when all are utilized in everyday life, they feel complete and happy with their situation, each and every human being on this planet should feel this satisfaction and sense of achievement as we are all entitled to happiness. Let's take a look at the five keys to health and fitness today:

Acceptance - The first key is most definitely acceptance. Accepting your situation, your emotions, feelings and physical look is essential for you to start making improvements in your life. Without knowing your problems and identifying them, you may not know what to make better. Most people state the obvious which is, "I want to look better", but this isn't always enough, remember we need all five keys to be in place. Accepting yourself, as you are who you are, is the first and most important step of all as it means you can start from the ground up and begin to make your life more satisfying.

Knowledge - Knowledge is imperative in this day and age for many reasons. Knowledge on why you need to live a happier life, what it can do for you, and knowledge on why you feel dissatisfied with your look and life can do wonders for you, as it can show you how things can change for the better.

Focus - Focus and determination are the keys to driving home your success. Without the hunger and focus on making your situation better, you won't achieve your goals as you will be slack and lazy in your approach. If you know why you want to make things better for yourself and where you want to end up and achieve, then you will create this sense of focus.

Endurance - Endurance will keep you going, it won't allow you to stop. The correct form of endurance will enable you to see the reasons for why you are changing and not allow you to stop your transformation. Focus and endurance go well together and work together to make you achieve your goals mentally.

Resistance - Resistance is what will steer you away from your temptations that can draw you back to your previous lifestyle. Without the correct resistance in place, you will find it hard to achieve your goals as distractions will get the better of you. A lot of improving life must take place in your thoughts first before you can take the right actions.

For more Information go to: http://www.fitnesskeys4u.com And receive a free book about Self Improvement and also a free health chart.

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Exercise On An Elliptical Trainer To Promote Healthy Aging And Increased Longevity

Wouldn't it be nice to live to a ripe old age generally free from the disease, aches and pains, and the mental deterioration that afflicts so many older Americans? Regular exercise is a great way to promote healthy aging because it affects so many areas of health in a positive way. Exercising on an elliptical trainer is a great exercise to add healthy years to your life because it can provide an all body workout that is easy on your joints.


Exercise can benefit healthy aging in the following ways:

Strength Maintenance - Normal aging causes your muscle mass to decrease by about 1% per year after middle age. Strength training offsets this muscle loss, and maintaining muscle mass is what allows you to move around and stay independent later in life.

Strong Bones - The chance of developing osteoporosis increases dramatically as we age and can have a devastating effect on the quality of life as we age. Some forms of exercise can build bone density making it much less likely you will develop this disease as you age.

Heart Health - Over time, arteries become stiffer, paving the way for cardiovascular disease. The chemical composition of the artery walls begins to shift, says Douglas Seals, a professor in the department of integrative physiology at the University of Colorado, making the walls more rigid. This can cause your blood pressure to rise which stresses your heart and kidneys. Aerobic exercise can avoid, reverse, or slow this process.

Inflammation - As inflammation increases, so does your chance of developing chronic disease, including cancer and heart disease. Exercise may cause a decrease in levels of C-reactive protein, a marker for inflammation.

Brain Health - Regular aerobic exercise not only helps the heart, but the brain as well, because a healthy brain requires good circulation to operate at an optimal level. It has even been shown that exercise can cause the body to create more brain cells.

An elliptical trainer is an excellent fitness machine that provides the all body exercise you need to promote healthy aging. The elliptical trainers with moveable arms will work the muscles in your upper body such as your arms, back and chest, while working the pedals will work the lower body muscles such as your calves, thighs, glutes and hamstrings. And your core will also get a workout as it works to stabilize your body through the elliptical motion. And one of the nicest features of an elliptical trainer is that it is low impact, which is easy on your joints, but it stresses the muscles enough to build bone density.

One of the greatest fears that middle aged Americans have is concerning the quality of life as they age. A regular exercise program on a new or used elliptical trainer is a great way increase the likelihood that you can enjoy a long and healthy life.

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How to Get a Six Pack - 3 Easy Tips

How to get a six pack

A lot of people want to get a six pack and have shredded abs and a lean core but often do the wrong things without even knowing it. In this article I'll share what I have learned are the best way to get great abs that many people may not know.

1. Have a Clean Diet

- A lot of people think they can just do a bunch of abdominal workouts and then once they leave just eat whatever they please and expect to see great abs. To get great abs you have to have a clean diet because no matter how strong your core is if there is a layer of fat over them you will never see them. You have to make the switch from eating fatty, sugary foods to eating healthy with lean meats fruits and vegetables in order to get a six pack. There is a saying that abs are made in the kitchen and this is completely true, you need to have a clean diet to get a six pack.

2.Don't Over Train Your Abs

- This is the most common mistake I see people make. I hear people say "I gotta do abs everyday so I can get a six pack" I used to think that way too. Whenever I saw a person with a six pack I would think, man they must hit there ab workouts pretty hard everyday, but you don't want to over train your abs. Now I don't mean just dog all of your ab workouts, what I mean is to limit you ab workouts to 2-3 times a week. Always keep the intensity in your workouts at the highest level possible; just don't do ab workouts every single day.

3. Engage your core with every move

- You're also going to want to engage your core in every move that you do with your workouts. Even if you're just doing a bicep curl or a shoulder press you have to bend your knees and tighten your core. What I mean by core is your upper thighs, abdominal and all stomach muscles, and back muscles. This way you will be strengthening your core inadvertently while you do other workouts.

There you have it my top 3 ways to get a six pack, eat a clean diet, don't over train your abs, and engage your core in all moves. If you do these 3 things I know with time and determination you will get that six pack you have always wanted.

Article Source: http://EzineArticles.com/?expert=Greg_S_Gaglione

Freeze Time: Put a Stop to the TIME Excuse

One of the most commons excuses (yes, I'm calling it what it is) that I hear from people who don't workout is that they cannot find the time. Let's be honest... we all are busy. We juggle families, jobs, school, social lives, etc etc etc. We all also have the same 24 hours at our disposal. How is it then that some people are able to find time to exercise while others struggle? Often it simply comes down to time management. I am going to share with you 10 easy tips that I personally have used to find the time to give myself the gift of health.

1. Workout at home

This is my #1 way to combat the time issue. Not only do you save time because you workout on your own schedule and don't have to battle traffic going to the gym, but you save money by not needing a gym membership and by not using the extra gas. Win-win.

2. Workout in short segments

If you think that you can't get a great workout in 10 minutes, you are flat out wrong. I am going to share with you one of my secret weapons. It's called Ten Minute Trainer. None other than Mr. Tony Horton of P90X fame put this program together. All you need to find is 10 minutes per day. Even better, find 10, 20, or 30 min and "stack" the workouts for an even more intense experience. This program is no joke.

3. Get up an hour earlier

Yea, yea, I can hear the groans now. Look, I'm busy too. I run a company AND homeschool my son. Life is crazy. I set my alarm for 5am so that I can workout. If I don't get my workout done before "life" starts in the house, I know that it won't happen.

4. Workout on your lunch break

If you work outside of the home, utilize your lunch break to get moving. Going for a walk can help with your fitness and clear your mind at the same time. Have 15 minute breaks also? Exercise tubing is very portable, can be kept in your drawer or locker, and allows you to work your muscles. Remember, every little bit helps.

5. Sitting at a desk?

Use a stability ball instead of a chair to work your core. Yep, you'll get stares but you would be amazed how this one change can workout your abs, your thighs, and your back.

6. Be aware of time suckers

Let's be honest. How much time are you spending on Facebook or other social media sites, watching TV, and doing other mindless activities? Cut back by 30 min and you've just found time to workout.

7. Say NO

With 24 hrs in a day, you may very well be over-extended in your activities if you feel that you're unable to even find 30 min to workout. It's OK to not be a superhero to everyone. Continuing down this particular path is a sure way to lead to burnout.

8. Schedule it

If you keep a daily calendar (and I recommend everyone do so for their sanity,) I suggest that you literally block out time for your exercise. If the business meeting or doctor appointment in your calendar is a non-negotiable, make your workout appointment one also.

9. Make it a family affair

Don't feel that you must sacrifice family time to workout. Instead make exercise a family affair. Go biking, go for a walk, put Tony & The Kids in the DVD player, toss a ball around, or throw a Frisbee. Get creative. Your kids will LOVE it!

10. Delegate

Talk to your spouse, significant other, kids about what you are trying to do. Ask for help! Let them clean the kitchen after dinner or vacuum the house to free up some time for you.

Ultimately it comes down to choices. As I said earlier, we all have the same number of hours in any given day. The question is how do you utilize them? Implement one, two, or all ten of my tips and I promise that you'll find ample time to get that workout in.

Rochelle Griffin is a Registered Nurse with over 20 years experience who has transitioned her love for fitness, health, & freedom into a 6-figure company that now helps others live the life of their dreams.

She founded GOFITCOACH with her husband Keith after stepping onto the edge of financial & physical ruin. Having experienced a complete turn-around, they now desire to give hope & support to those who are dissatisfied with their current situation.

No matter how busy you are, you can always find the time to squeeze in one of these10-minute workouts... With these breakthrough workouts and easy-to-follow eating plan, you'll lose weight, get toned, and have plenty of time left over! http://gofitcoach.com/fitness/10minute-trainer/

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5 Best Kettlebell Exercises for Women

Kettlebells are fantastic for strengthening your core, full body strengthening and muscle toning. Kettlebell exercises also help you burn more calories in less time. Doing kettlebell exercises can result in easily burning hundreds of calories during a brief workout. People who use kettlebells experience a whole body workout in addition to rapid calorie burning, which makes kettlebells an ideal choice for women. A short 30-minute workouttargets all your major muscle groups and increases core strength. Kettlebells also provide achallenging cardiovascular workout. Women can definitely benefit from overall body toning and strengthening exercises using kettlebells without building bulky muscle.

1. Dead Lift

The kettlebell dead lift works the arms, chest, buttocks, hamstrings, abdominal muscles and the legs. Place one 5 pound kettlebell between your feet. Stand with your feet on each side of the kettlebell about shoulder-width apart. Keep your back straight, engage your abdominal muscles and squat down. Grasp the handle of the kettlebell with both hands with your palms on the top of the handle. Turn your toes out slightly and then push your heels into the floor as you stand up straight. Keep your arms straight. Hold for 2 seconds and then repeat. Do 10 to 15 repetitions. When you can do 15 repetitions without getting tired, increase the number of repetitions or increase the weight of the kettlebell.

2. Single-Arm Swing

The single-arm swing works the buttocks and the quad muscles. Place a kettlebell between your feet and stand over the weight with your feet about hip-width apart. Breathe in, bend forward from your hips and grasp the kettlebell with one hand. Breathe out and swing the kettlebell upward while simultaneously standing up straight. Swing the kettlebell upward until your arm is parallel with the floor. Keep your arm straight and do not allow your wrist to bend or twist. Lower the kettlebell back to the floor by allowing your arm to swing down while simultaneously bending at the hips. Repeat 10 repetitions with each arm.

3. Press

The press works your shoulders, arms, back muscles, buttocks and hamstrings. Stand up straight with your feet apart and a kettlebell between your feet. Turn your toes out. Bend at the waist and grab the kettlebell in on each side of the handle. Stand up and bring the kettlebell to your chest. Press the weight straight up over your head and hold it for 2 seconds. Slowly lower the weight back to your chest to complete one repetition. Do at least 10 repetitions. Increase the number of repetitions or the weight of the kettlebell when you grow stronger.

4. Row

Grab a kettlebell in your left hand and bend forward from your hips. Squat a bit until your body is nearly parallel to the floor. Allow the kettlebell to hang straight down at full arm's length. Squeeze your abdominal muscles and pull the kettlebell up to your chest by bending your elbow. Keep your arm close to your side. Slowly lower the kettlebell until your arm is fully extended again. Do 10 repetitions with each arm.

5. Squats

Kettlebell squats work your arms, legs, buttocks, abdominal muscles and back. Hold a kettlebell weight in front of your chest with your elbows bent. Stand up straight with your feet apart. Keep your back straight and squat from your hips. Squat down until your bent knees make a 90 degree angle so that your thighs are parallel to the floor. Push up from your heels to return to a standing position. Do 10 repetitions.

Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer and freelance writer, specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com

Article Source: http://EzineArticles.com/?expert=Robin_Reichert