By Annabelle Robertson
WebMD Feature
Reviewed by Louise Chang, MD

You've probably used one at the gym and may even have one sitting in your spare bedroom. The treadmill, according to the Sporting Goods Manufacturing Association, is the top-selling piece of fitness equipment in the U.S. - and also the most popular among users.
"Treadmills are a fantastic alternative to outdoor workouts, particularly for people who feel a little unsure about being outside," says Therese Iknoian, author of Fitness Walking and editor-in-chief of SNEWS, a fitness news service.
"They're a safe, secure, controlled environment. The treadmill allows you to stop when you need to. You can control the hills, you can control the speed," Iknoian tells WebMD
But many people find the treadmill boring, or wonder if they're getting the most out of their treadmill time.
If that's you, relax. Treadmill workouts don't have to be dull. In fact, they can be one of the most efficient, challenging, calorie-burning routines around -- indoors or out.
The key: intervals. Instead of trudging along a steady pace, you'll mix up your speed, and get off the treadmill every few minutes to do exercises on the floor.
Intervals on the Treadmill
Intervals keep boredom at bay and keep the heart pumping, says Cindy Wasilewski, fitness manager at The Lodge at Wooloch, a destination spa in Hawley, Pa.
"You get people working at a maximum intensity level on the treadmill, and you keep things moving with interval training," Wasilewski tells WebMD. "Doing the interval[s] is the best workout that there is to keep your heart rate up and burn the most calories.
Intervals also lend intensity to treadmill classes at the Blast900 gym in Atlanta, where fitness director Jeff Baird says exercisers burn at least 900 calories in an hour.
Blast900's boot-camp style workouts alternate 10 minutes of walking, jogging, or running with 10 minutes of weight training and floor exercises. While some students are on the treadmills, others are on the floor, sweating it out. Then they switch.
"We have housewives working out next to professional athletes, and the reason for that is the treadmill," Baird says. "There are three different intensity levels: runner, jogger, walker, [and] the treadmill allows us to really quantify the intensity. We use different [speeds] for each, and we can really tell how hard people are working."
Easier Than Running Outside?
It's important to keep track of how hard you're working on a treadmill, given that treadmill running is somewhat easier than running outside.
"When someone is on a treadmill, he or she doesn't have to fight air resistance or wind to move forward," Iknoian says. "If you don't have to overcome any resistance to go forward, logically then you aren't working as hard.”
But if you're pushing yourself on the treadmill, you may work out longer. On the treadmill, "you have to make a really distinct effort to go slower by pushing the button," Iknoian says. "It's not like you're outside, where all you have to do is slow down.
Wasilewski and Baird shared several treadmill workouts with WebMD, including routines for people who have an hour, 30 minutes, or only 20 minutes to devote to exercise.
Besides a treadmill, you'll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start a new exercise program.
60-Minute Treadmill Workouts
If you've got an hour, here are two different treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the "No Excuses" routine because it delivers maximum results for the time investment. The second workout is an interval trek, designed to boost cardiovascular endurance.
The Perceived Exertion rate referenced in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel when at rest, while 10 (very, very heavy) is how you feel after extremely strenuous exercise.
No-Excuses Routine
Start on the treadmill:
Time Intensity/Speed Incline Perceived Exertion
5 min. 3.5 mph - warm-up 1% Level 2-3
1 min. 4.5 - speed walk/run 6% Level 6
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/ run 6% Level 6-7
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
2 min. 3.5 - walk/ slow jog 4% Level 4
1 min. Slowly take it down to stop 1% Level 2-3
Move to the floor:
• Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
• Done one set of 30 bicep curls with dumbbells while alternating lunges.
Return to the treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/ run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/ slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
• Do set of 30 reverse flies with hand weights on a stability ball (hips in air).
• Stretch.
Interval Treadmill Trek:
Start on treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Move to the floor:
• Do one set of 30 tricep dips on a bench.
• Do one set of 30 push-ups.
Return to the treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min 3.5 - walk/slow jog 4% Level 4
1 min 4.5 - speed walk/run 6% Level 6-7
1 min 3.5 - walk/slow jog 4% Level 4
1 min 4.5 - speed walk/run 6% Level 7
1 min 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
• Do two sets of planks on your elbows, holding for one minute each time.
• Stretch.
30-Minute Treadmill Workout
This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.
Time Intensity/Speed Incline
5 min. 3.5 - 4.5 - walk 1-2
1 min. 5.0 - 5.5 - speedwalk or jog 2-3
2 min. 4.0 - 5.0 - walk/slow jog 0-1
1 min. 5.0 - 5.5 - speedwalk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
5 min. 3.0 - 4.0 - walk 0
20-Minute Treadmill Workouts
Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you'll keep bumping up the treadmill's pace. The second is all about climbing, with frequent changes in the treadmill's incline.
Both routines -- designed by Jeff Baird, director of fitness development at Blast900 in Atlanta - include a range of speeds, depending on your fitness level.
Running Workout
Time Speed Incline
1 min. 6.5 mph /5.5 mph /4.5 mph 0%
1 min. 7.0 mph /6.0 mph /5.0 mph 0%
1 min. 7.0 mph /6.0 mph /5.0 mph 3%
1 min. 7.5 mph /6.5 mph /5.5 mph 0%
1 min. 8.0 mph /7.0 mph /6.0 mph 0%
2 min. 9.0 mph /7.5 mph /6.5 mph 0%
1 min . 6.5 mph /5.5 mph /4.0 mph 6%
1 min. 7.0 mph /6.0 mph /4.5 mph 0%
45 sec. 10.0 mph /9.0 mph /6.0 mph 0%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
Climbing Workout
Time Speed Incline
1 min. 4.0 mph /4.0 mph /4.0 mph 9%
1 min. 4.0 mph /4.0 mph /3.5 mph 12%
2 min. 4.0 mph /3.5 mph /3.0 mph 15%
1 min. 7.0 mph /6.0 mph /4.5 mph 0%
1 min. 5.5 mph /5.0 mph /4.5 mph 0%
1 min. 5.5 mph /5.0 mph /4.5 mph 3%
2 min. 4.0 mph /3.5 mph /3.0 mph 15%
1 min. 4.0 mph /4.0 mph /4.0 mph 9%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

The new semester is upon us; new classes, new notebooks, new opportunities. The stress of the end of the fall semester has been abated, and Harvard students are looking forward to a fresh start. Ambitions are high, and the concept of taking that fifth class seems all too doable. However, it will be only a matter of time until the stress of problem sets and midterm exams build up. The typical Harvard student reacts to the stress by working even harder, pulling all nighters in Lamont, or doing painful cram sessions. However, this semester, students might find that the key to surviving the stressful times can be found on a MAC treadmill, rather than a Widener carousel.

The relationship between body and mind is no secret; a healthy body produces a healthy mind. Therefore, during periods of high stress, such as midterm seasons and reading week, Harvard students need to spend more time doing physical activity. While the physical benefits of exercise are more or less widely know, it is easy to overlook the mental benefits.

According to research done at University of Colorado at Boulder, exercise has been proven to prevent the development of depression anxiety, among other stress-related disorders. In the experiment, lab rats were exposed to a stressor, and those that had been allowed to exercise had increased levels of serotonin, the chemical that regulates mood, and were shown to be less anxious and stressed than the rats that were not allowed to exercise. Exercise, in a sense, is a natural antidepressant. Other scientific research has also shown that exercise increases the development and maintenance of brain cells, as well as the hippocampus, the part of the brain necessary for memory.

If staying happy and sharp wasn’t enough reason to exercise, Harvard students should be aware of the benefit to their immune system. Moderate exercise has also proven to increase immunity. According to Mary P. Miles, Ph.D., an associate professor of exercise sciences at Montana State University, the risk of being infected with the flu virus or a cold will drop with moderate exercise. Another study, done at Appalachian State, found that those who walked at moderate pace for 40 minutes a day reported half the number of sick days taken off from work than those who didn’t exercise at all. It is still cold in Cambridge, so the flu is still a threat on campus, and it seems that regular exercise is key to staying in the classroom and out of University Health Services.

This research should also be a wake-up call for Harvard’s administrators. There are no real outlets or motivators for students to get active, especially toward the end of semesters when intramurals have ended. There are gym classes, but only those who are very self-motivated attend those. In many liberal arts colleges across the nation, there is a physical educational requirement. Although Harvard does not necessarily need to add such a requirement, it might be time to offer outlets for exercise, such creating and facilitating student run groups, keeping gyms open later, and longer intramural periods.

This semester, Harvard students should rethink their exercise habits and how they could be affecting their mental health. An hour at the gym might be as good as an hour at the library, in terms of mental preparation. The health benefits are so great that students ought to engage in some sort of exercise regularly, and the University should help motivate students to do so as well. Hopefully there will be more students jogging along the Charles from now on and less cooped up in the Widener dungeon.

Exercise may keep the mind healthy -- as well as the body -- and fight the effects of aging on brain function.
A new review of research on exercise and aging suggests that exercise has short- and long-term beneficial effects in improving brain function, slowing age-related cognitive decline, and reducing the risk of dementia.

For example, one study that included men and women over age 65 showed that those who exercised for at least 15-30 minutes at a time, three times a week, were less likely to develop Alzheimer's -- even among those genetically predisposed to the disease.

Exercise Fights Aging in Brain
The results of the review were presented this week at the annual convention of the American Psychological Association in New Orleans.

In their review, researchers analyzed information from three different types of studies on exercise and aging.
The first group of studies looked at whether exercise and physical activity at certain points in a person's life can improve brain function and reduce the risk of age-related neurological diseases such as Alzheimer’s disease.

The results showed a significant relationship between exercise and brain function later in life and a reduced risk of dementia; these benefits appeared to last several decades.

Aerobic Training Keeps Brain Fit
The second group of studies looked at the long-term relationship between specific types of exercise or fitness training and brain function in nondemented older adults.
These studies suggested that an increased level of exercise or aerobic fitness training may improve mental processes even more than moderate activity.
In particular, one study of older adults who were randomly assigned to a walking group or a stretching and toning group for six months showed that the walkers who were aerobically active were better able to ignore distracting information during a task than those in the other group.

"Aerobically trained older adults showed increased neural activities in certain parts of the brain that involved attention and reduced activity in other parts of the brain that are sensitive to behavioral conflict," says Arthur F. Kramer, PhD, of the University of Illinois at Urbana-Champaign, in a news release.

Exercise May Slow Age-Related Changes in Brain
The third group consisted of animal studies designed to understand the molecular mechanisms behind exercise's effects on the aging brain.

These results showed that aerobic exercise and physical activity may work by moderating age-related changes in brain structure on a cellular level -- in effect, maintaining a younger-looking and younger-performing brain well into old age.

"From this review we have found that physical and aerobic exercise training can lower the risk for developing some undesirable age-related changes in cognitive and brain functions," says Kramer, "and also help the brain maintain its plasticity – [the] ability to cover one function if another starts failing later in life."

By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-Feature
Reviewed by Kathleen M. Zelman, MPH

Want to be sharper at work? Feel less tired at home? Spend some quality time with your spouse? How about enjoying a cookie without guilt?
If you answered "yes" to all of these questions (and who wouldn't?), exercise is the answer.
Being physically active offers benefits far beyond the obvious. (Of course, an improved physique and a clean bill of health aren't too shabby, either.)
If you've been looking for the motivation to begin an exercise program or get back into working out regularly, here are 10 fitness facts that may help inspire you to get off the couch.
1. Exercise Boosts Brainpower
Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson.
"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.
All that makes for a more productive day.
"It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos.
Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line, Astorino says.
2. Movement Melts Away Stress
As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.
"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.
You're not the only person who will benefit from more happiness and less stress in your life. When you're less stressed, you're less irritable, Atkinson says -- and that could improve relationships with your partner, kids, and co-workers.
3. Exercise Gives You Energy
You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, says Astorino, "you feel much more energized the rest of the day."
And when you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.
A common excuse among Atkinson's clients is that they're too tired to exercise, he says. While exercise may make you feel more tired at first, he says, that won't last long.
The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.
4. It's Not That Hard to Find Time for Fitness
The key, says Atkinson, is to use your time more wisely. Think about killing two birds with one stone.
Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.
At work, he says, schedule a meeting on the jogging track or on the golf course.
Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into your day.
"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."
Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.
Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day, says Astorino. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.
5. Fitness Can Help Build Relationships
Think of what exercising with a partner can do for a relationship, whether it's with a spouse, a sibling, or a friend you used to go to lunch with once a week.
Not only that, says Astorino, but exercise is always more fun when there's someone to do it with. So plan to walk with your spouse after dinner every night. Meet your sister or that friend for tennis or an aerobics class instead of lunch.
Besides, Astorino says, people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone.
"For long-term weight loss, you need to have social support," Astorino says.
6. Exercise Helps Ward Off Disease
Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino.
It also helps ease some aspects of the aging process.
"Because exercise strengthens the muscles and joints, it is going to reduce your odds of having some of those aches and pains and problems most adults have, mostly because of the inactive lives they lead," Bryant says.
Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu.
"There isn't a major health problem where exercise cannot have a positive effect," says Byrant.
7. Fitness Pumps Up Your Heart
Not only does exercise help fight disease, says Bryant, it creates a stronger heart -- the most important muscle in the body. That helps makes exercise -- and the activities of daily life -- feel easier.
"Your heart and cardiovascular system will function more effectively," says Bryant. "The heart will build up less plaque. It will become a more efficient pump."
And "when the heart becomes stronger, it pumps more blood per beat, so at rest, the heart rate is lower," says Astorino. "It's not going to have to beat as fast" to expend the same amount of effort.
Within only a couple days after you start exercising, Astorino says, "the body readily adapts to the stimulus it's getting and it becomes easier. You will feel less fatigue. It will not take as much effort when it comes to breathing. You shouldn't have as much pain or soreness."
8. Exercise Lets You Eat More
Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. And, of course, you also burn calories while you're actually exercising.
All this means that "cheating" with a cookie once in a while isn't going to take you back 10 steps. "Can you eat anything? No," says Atkinson. "But you can afford to enjoy some of the things you really like when you exercise regularly. You can better get away with those things in moderation than you can when you're not working out."
9. Exercise Boosts Performance
After a few weeks of consistent exercise, you may feel your clothes fitting differently and see that your muscle tone has improved, Atkinson says.
You may also notice your newly pumped-up muscles in other ways, especially if you're a recreational golfer or tennis player, or like a friendly game of pick-up basketball, says Atkinson. Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall performance.
"Your muscles will work much more efficiently and you'll gain a greater sense of endurance," says Bryant. In addition, he says, your reaction time and balance will improve.
10. Weight Loss Is Not the Most Important Goal
Weight loss is the reason many people exercise in the first place. But it's certainly not the sole benefit of an exercise program.
Bryant says the long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. People have trouble sticking with something if they don't see results quickly.
"Really, they should think about the level of functioning in the activities of daily living," says Bryant. "That can serve as the motivation to keep them coming back for more."
So whatever weight loss goal you have when starting a fitness program, don't make it your only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.
"With a goal of losing weight and enhancing health, exercise has to become a part of a person's life, not an afterthought," Astorino says.

Some things you should know about exercise

Want to be sharper at work? Feel less tired at home? Spend some quality time with your spouse? How about enjoying a cookie without guilt?

If you answered "yes" to all of these questions (and who wouldn't?), exercise is the answer.

Being physically active offers benefits far beyond the obvious. (Of course, an improved physique and a clean bill of health aren't too shabby, either.)

If you've been looking for the motivation to begin an exercise program or get back into working out regularly, here are 10 fitness facts that may help inspire you to get off the couch.

1. Exercise Boosts Brainpower
Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson.
"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.
All that makes for a more productive day.

"It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos.

Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line, Astorino says.

2. Movement Melts Away Stress
As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.

"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

You're not the only person who will benefit from more happiness and less stress in your life. When you're less stressed, you're less irritable, Atkinson says -- and that could improve relationships with your partner, kids, and co-workers.

3. Exercise Gives You Energy
You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, says Astorino, "you feel much more energized the rest of the day."
And when you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.

A common excuse among Atkinson's clients is that they're too tired to exercise, he says. While exercise may make you feel more tired at first, he says, that won't last long.

The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.

4. It's Not That Hard to Find Time for Fitness
The key, says Atkinson, is to use your time more wisely. Think about killing two birds with one stone.
Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.
At work, he says, schedule a meeting on the jogging track or on the golf course.

Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into your day.

"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."

Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.

Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day, says Astorino. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.

5. Fitness Can Help Build Relationships
Think of what exercising with a partner can do for a relationship, whether it's with a spouse, a sibling, or a friend you used to go to lunch with once a week.

Not only that, says Astorino, but exercise is always more fun when there's someone to do it with. So plan to walk with your spouse after dinner every night. Meet your sister or that friend for tennis or an aerobics class instead of lunch.
Besides, Astorino says, people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone.

"For long-term weight loss, you need to have social support," Astorino says.

6. Exercise Helps Ward Off Disease
Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino.
It also helps ease some aspects of the aging process.

"Because exercise strengthens the muscles and joints, it is going to reduce your odds of having some of those aches and pains and problems most adults have, mostly because of the inactive lives they lead," Bryant says.

Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu.
"There isn't a major health problem where exercise cannot have a positive effect," says Byrant.

7. Fitness Pumps Up Your Heart
Not only does exercise help fight disease, says Bryant, it creates a stronger heart -- the most important muscle in the body. That helps makes exercise -- and the activities of daily life -- feel easier.

"Your heart and cardiovascular system will function more effectively," says Bryant. "The heart will build up less plaque. It will become a more efficient pump."

And "when the heart becomes stronger, it pumps more blood per beat, so at rest, the heart rate is lower," says Astorino. "It's not going to have to beat as fast" to expend the same amount of effort.

Within only a couple days after you start exercising, Astorino says, "the body readily adapts to the stimulus it's getting and it becomes easier. You will feel less fatigue. It will not take as much effort when it comes to breathing. You shouldn't have as much pain or soreness."

8. Exercise Lets You Eat More
Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. And, of course, you also burn calories while you're actually exercising.

All this means that "cheating" with a cookie once in a while isn't going to take you back 10 steps. "Can you eat anything? No," says Atkinson. "But you can afford to enjoy some of the things you really like when you exercise regularly. You can better get away with those things in moderation than you can when you're not working out."

9. Exercise Boosts Performance
After a few weeks of consistent exercise, you may feel your clothes fitting differently and see that your muscle tone has improved, Atkinson says.

You may also notice your newly pumped-up muscles in other ways, especially if you're a recreational golfer or tennis player, or like a friendly game of pick-up basketball, says Atkinson. Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall performance.

"Your muscles will work much more efficiently and you'll gain a greater sense of endurance," says Bryant. In addition, he says, your reaction time and balance will improve.

10. Weight Loss Is Not the Most Important Goal
Weight loss is the reason many people exercise in the first place. But it's certainly not the sole benefit of an exercise program.
Bryant says the long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. People have trouble sticking with something if they don't see results quickly.

"Really, they should think about the level of functioning in the activities of daily living," says Bryant. "That can serve as the motivation to keep them coming back for more."

So whatever weight loss goal you have when starting a fitness program, don't make it your only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

"With a goal of losing weight and enhancing health, exercise has to become a part of a person's life, not an afterthought," Astorino says.

1. Pick a cardio machine that doesn't require much skill.
Cardio machines don't have to be high-tech or gimmicky so you would be better off with sticking to one that is simple and very easy to use. The ideal goal here is to find a cardio machine that is simplistic and mechanical in nature. That way your body will naturally move the way it would as if you're outdoors--walking or running.

2. Find a cardio machine that you're comfortable with and stick with it.
Our primary concern when working with a cardio machine is to minimize any risk of injury. It is important to keep your connective tissues and joints healthy throughout a cardio session. This also will reduce aggravation of any injuries you may have as well. Any form of injury, big or small, will put a halt on your weight loss progress and it is something we should avoid at all costs. Start with experimenting with different machines and see how your body responds. If it's comfortable to your taste then by all means stick with that machine. However, if you experience any discomfort, steer clear of it right away!

3. Keep your cardio sessions short and intense.
There are several reasons why it's important to keep a cardio session short and intense. You don't have to spend as much energy diverting your focus onto balancing yourself or maintaining a specific form throughout a cardio session. Imagine yourself running on a treadmill platform where space if pretty much limited compared to running on an open ground. That much of a difference will have an impact on your body and unnecessary energy wasted. Thus, it is better to aim for a few miles instead of running an hour long marathon.
Now that we have all three important criteria covered, I'd like to recommend the four best cardio machines that involve low impact exercise, going hand-in-hand with weight loss.

Recumbent Bike
The recumbent bike operates similar to the stationary bike but the difference is that your body is in a seated position. This machine is often recommended for those looking to reduce stress off their lower back which is a bonus for those who have nagging lower back problems from the past.

Stairclimber
This is one of my favorite cardio machines. A stairclimber involves low impact movements which helps you keep your focus and maintain the intensity without interrupting your flow. It's a nice replacement for those who cannot find stairs to walk on.

Treadmill
Treadmills are a great choice for those who prefer an interval style of training as a replacement for outdoor running. The platforms are professionally designed to reduce impacts on the joints. Plus, you have the option to control the difficulty level by either increasing or decreasing the speed and you can raise the platform to form an incline.

Upright Stationary Bike
If you're looking for a low impact exercise that'll help you maintain a high level of intensity without losing balance, this is the machine you're looking for. Both recumbent and upright stationary bikes are recommended for their ease of use because they are easily programmable to meet your standards.

To sum it up, these four machines are highly recommended due to their relative ease of use--and not to mention, they involve low impact exercises which is a plus for any existing injuries that you may have, easing the pain on your connective tissues and joints. Lastly, choose a cardio machine that is simple and straightforward so that it'll help YOU focus by picking a cardio machine that is simple and straightforward. This way, you can focus on high intensity training rather than focusing your attention on mechanics.
Article Source: http://EzineArticles.com/?expert=John_Paul_Lee

No time to work out? No time to plan healthy meals? Lack of time isn't the only excuse offered by sedentary people who need to lose weight. Close on its heels is another complaint: Working out just isn't fun, and neither is shopping and cooking "healthy."
Exercise and weight loss experts say they hear that all the time -- but it doesn't have to be true.

If sedentary Americans -- and that's nearly 40% of adults -- would adopt some fun ways to get fit, chances are good they will pick up the exercise habit for good, experts say. And once the exercise habit kicks in, eating better and losing weight come easier.

Getting fit and getting trim is often a "two-fer." It's difficult to get fit without eating right, and eating right makes it easier to get fit.
So forget what you learned in high school gym class or at the local health club about what it takes to get fit and eat better. Here are 10 fun ways to get moving and improve your diet. Why not pick one or two that sound fun to you, and give it a try?

1. Forget Exercise; Have 'Fun' Instead
If the thought of the word exercise makes you cringe, banish it from your vocabulary. Substitute "activity" or even "fun activity."
Exercise definitely sounds like sweat and work. "But when we think of 'activity,' it could be things we enjoy doing," says Fabio Comana, a San Diego exercise physiologist and spokesman for the American Council on Exercise. "You have options. It can be enjoyable activities with friends or with the family." Hiking, biking, urban walks, or playing outdoor games are just a few activities that come to mind.

2. Pick a Comfortable Pace for Fitness
Choose an intensity level from the start that's comfortable for you, not what your buddy or the exercise video diva says is the right pace.
"Generally speaking, folks who are overweight, out of shape, and sedentary tend to feel pretty bad even in response to moderate-intensity exercise such as brisk walking," says Dave Williams, PhD, assistant professor in the department of psychiatry and human behavior at Brown Medical School and The Miriam Hospital in Providence, R.I.
"There does seem to be evidence in the lab that if you have people walk at their own pace they are going to feel better than people who are walking at moderate intensity," he says. "We aren't sure if it's because they feel in control, or because they are walking slower" and not overwhelmed by the exercise, he says.
Research into self-paced exercise is under way. While waiting for those results, Williams recommends people try it. Almost everyone feels good after they've done any kind of exercise, Williams says. "The way you feel while you are doing it is more important" to long-term adherence.
His hunch? "The people doing the self-paced exercise won't find it aversive and will continue to exercise over the course of months or years."

3. Get Your Groove On: Exercise to Music
Music makes exercise more enjoyable and more tolerable. In a recent study from Brunel University in West London, music not only enhanced endurance by 15%, but also helped those working out get more pleasure from exercise. (They pumped to tunes from Queen, Red Hot Chili Peppers, and Madonna.)
In another study, published in the Journal of Sports Medicine and Physical Fitness, researchers found that listening to a favorite piece of music decreases the influence of stress caused by fatigue, increasing the comfort level of doing the exercise.
The kind of music doesn't matter at all, says Stevens. The right music? "Whatever makes you want to get up on your feet," he says.

4. Lean on Friends for Fitness Support
Exercising with others -- an entire group or just your spouse or a friend -- can make workouts not only more fun but also more regular, Stevens says. "The social part sweetens the deal," he says. "Find someone you want to spend time with -- a friend, a family member. Make a deal with them, a blood oath to exercise with them."
A lot of people find they enjoy group exercise, he says. If you do, consider a hiking group, mall walking group, aerobics class, or dance studio.
In one study, researchers found that women who find it hard to stick to an exercise routine worked out more regularly and got better results when they worked out with their daughters.

5. Change Your Focus: Aim for a Little Exercise Every Day
Don’t get hung up on the length of each workout. Instead, focus on exercising on most days of the week, especially when you are beginning or resuming an exercise program, Stevens says.
"If you get into a pattern of daily exercise, it's easy to increase it," he says. The focus at first is to "show up," to do some exercise or activity most days of the week.
"The hardest part of increasing physical activity is simply getting started,” says Stevens, who works with sedentary and overweight people often. "My advice as a weight loss counselor: Make a deal with yourself. If you plan to exercise on a particular day, no matter how you feel when that day comes around, you will put on your exercise clothes and do at least five minutes. If you still feel bad you can stop."
"Most people are surprised that when they do this, they get in more exercise. Once you get started it is easier to keep going," he says. "And it's easier to increase the amount of time once you are in the habit of every day or every other day."

6. Double Up on Your Goals: Get Fit and Trim
If your goal is to get fit, you may also want to also lose weight or eat more healthfully.
If you think you can't do it all at once, think again. Research suggests that it’s often easier to make massive changes in your behavior than one or two small changes. One study in the American Journal of Health Behavior looked at 810 people with high blood pressure. Some were given two goals: to reduce their salt intake and boost physical activity. Others were given four goals: to reduce salt, boost exercise, reduce fat, and eat more low-fat dairy. Those given the most goals achieved the most.

7. Sneak in Healthier Cooking at Home
You'll have more energy to work out -- and you'll start to shed pounds--if you eat more healthfully. One good way to do that is to reduce total calories by reducing the fat content of your meals, says Victor J. Stevens, PhD, senior investigator at the Kaiser Permanente Center for Health Research. Keep an eye on total salt and sugar, too. Try to reduce each gradually in recipes and favorite dishes.
"Often times the family will not notice gradual reductions in these things," he says. "You can just do it." He suggests keeping favorite recipes but de-fatting them. Put in less butter, for instance, or substitute fat-free milk for 2%.

8. Plan Meals as a Family
Comana in San Diego suggests involving the whole family in healthy meals. Ask your children or your spouse to help look for healthy, simple recipes. Make it a game. See who can find the healthiest recipe that's also simple, he says. Then plan meals together, letting everyone pick favorite foods or dishes.
"Take the emphasis off the food, and make meals more of an activity," he says, with the focus on planning and team work.

9. Make Portion Sizes a Math Problem
Reducing portion sizes is a fun and simple way to shed pounds, says Comana. "You don't need measuring cups," he says. Make it fun.
His suggestion: Put a typical size portion on your plate, then remove 5% to 10% of it. Is it a standard portion now, or still too much? Teach your children – and yourself – how to eyeball it. According to the American Dietetic Association:
• 3 ounces of meat is equal to a deck of cards
• One cup of pasta is about the size of a tennis ball
• One bagel is about the size of a hockey puck
• 1 1/2 ounces of cheese is the size of three dominoes
• 2 tablespoons of peanut butter is roughly equivalent to ping-pong ball
• A half cup of vegetables is the size of a light bulb

10. Turn Your Children into Assistant Shoppers
As you focus on buying healthier foods, appoint your young children as assistants.
"With kids, it can be very effective to recruit them as helpers when shopping," Stevens says. "Most kids like to read labels and get to be experts about food."
Indeed, a trip to the supermarket can become a “healthy foods” treasure hunt. Let the children select the healthy vegetable or whole grain they want to serve for dinner. Encourage them to read labels to spot hidden sugars or fat.
“The more the kids are involved in shopping and cooking, the more likely they are to eat new things," says Stevens.

Modern fitness equipment is not only better quality but better looking. When deciding to put a home piece of exercise equipment in your house, think about your comfort when using it. A television, MP3 player, window, or good lighting for reading are all things to think about.

If an unfinished basement is the place you have, make it feel more comfortable. Rubber flooring is not only affordable but gives you a comfortable place to stretch. Good lighting also makes a difference psychologically. Mirrors sometimes are a good idea. They make the area look bigger and help with your form when resistance training.
Boredom is cardiovascular fitness’s worst enemy so something to keep your mind off of that 20 to 40 minutes is a huge key to your success. A good tip is to work out when watching your favorite television program. It takes 30 days to form a habit, and once it is a habit you are off to achieving your goals.

Plan this room carefully because proper use of this room can make you enjoy the other rooms in your house longer. Some of the better home equipment manufacturers have space planners on their web sites;

NUMBER 10
Helps you sleep better
Although it may seem like common sense knowledge, studies linking regular exercise and improved sleep patterns are fairly recent. These studies have shown that moderate to vigorous 20- to 30-minute workouts three to four times a week help you sleep better. However, you should work out in the morning or afternoon rather than close to bedtime, or you may find yourself too energized to sleep.

Working out helps you fall and stay asleep more easily, and it increases the amount of time you spend in the deepest stage of sleep. It also improves the quality of your sleep by making the transitions between its cycles smoother and more regular.

NUMBER 9
Slows the aging process & reduces the risk of premature death
Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke (see below).

NUMBER 8
Builds and maintains healthy muscles, bones & joints
As you get older, your bones lose density (mass), your joints become stiffer and less flexible, and your lean body mass decreases. Regular exercise is one of the best ways to slow or prevent muscle, joint and bone problems. A moderate to vigorous workout program can help you maintain strength and flexibility into your golden years.

NUMBER 7
Strengthens and boosts your immune system
Various studies have shown that working out improves immune function. In teenage and adult men, exercise is a powerful natural immune cell stimulator. In older men, the functioning of the immune system progressively declines, which can lead to an increased risk of infectious diseases and a reduced response to vaccination. The good news is that regular, moderate cardio workouts, such as jogging, walking or cycling, can partly offset the immune function decline in healthy older men.

NUMBER 6
Improves mental acuity
Many studies have proven that people who work out on a regular basis have better memory, reaction time and concentration than their sedentary counterparts. And it doesn't take much: walking for 45 minutes three times a week is enough to improve your degree of mental sharpness. Aerobic activity stimulates the middle-frontal and superior parietal regions of the brain, which are associated with attention and keeping goals in mind.

NUMBER 5
Improves confidence
Ask yourself this simple question: Do I feel better about myself when I'm sprawled out on the couch eating a bag of potato chips or after a great workout at the gym? Duh. If you're out of shape and start working out, you'll gain muscle tone, strength, stamina, and you'll feel better emotionally. This will inevitably give your self-image and self-confidence a boost, which is often one of the best motivators to stick to a workout program.

NUMBER 4
Increases energy and endurance
How many times have you skipped the gym because you were "too tired" to work out? But when you have hauled your ass there despite your fatigue, haven't you felt much more awake and energized afterward? People who work out regularly have more energy, strength and endurance to get through their daily activities than non-exercisers. In fact, you will likely notice this feeling of increased energy and vitality a few short weeks after you start to exercise on a regular basis.

NUMBER 3
Improves sexual performance and restores libido
It's a fact: Regular exercise can increase sexual drive, activity and satisfaction. Physical endurance and muscle tone improve sexual functioning, and exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area. The good news is that even low levels of exercise help keep your "equipment" functioning properly; in fact, you can significantly lower your risk of erectile dysfunction by burning only 200 calories a day, the equivalent of walking briskly for about two miles.

Short bouts of intense exercise increase testosterone levels, which can stimulate sexual desire. But gym rats beware; too much exercise can reduce testosterone and other male hormone levels, which can lead to a decrease in libido. Finally, don't stop as you get older; men over 50 who work out regularly have a 30% lower risk of impotence than those who don't.

NUMBER 2
Reduces stress, depression and anxiety
Exercising reduces stress and anxiety by diminishing electrical activity in tense muscles as soon as you finish your workout, which makes you less hyperactive and jittery. In addition, your body releases more endorphins for an hour and a half to two hours after your workout, which boosts your mood and promotes relaxation. Another benefit of physical activity is that it provides you with the motivation to improve your diet, and proper nutrition reduces stress. There is even evidence that regular exercise can aid in treating clinical depression.

NUMBER 1
Reduces the risk of many diseases
The best reason of all to work out regularly is that it reduces your risk of many serious and potentially deadly diseases, such as heart disease, high blood pressure, osteoporosis, diabetes, obesity, high cholesterol, colon cancer, breast cancer (yes, even men can get it), stroke, heart attack, and arthritis.

WORK IT
You've been hearing it for years -- now you know exactly why working out is good for you. Stop making excuses and start integrating regular exercise into your weekly routine. If you still can't find the motivation, why don't you try signing up for a few sessions with a hot female trainer?

NUMBER 10
Pick an activity you enjoy
If you hate to run, then don't because it's not one of the best ways to maximize your cardio workouts. That doesn't mean, however, that you should swear off all cardio activity. The key to sticking with a cardiovascular routine is picking an activity that you really enjoy doing. If you're a recreational cross-country skier or swimmer, for example, then do those activities a couple times a week at an increased intensity. Before you know it, it won't even feel like work at all -- and that is one of the best ways to maximize your cardio workouts.
NUMBER 9
Get the right equipment
Whatever your chosen cardio activity is, having the right equipment is a must. Not only will it allow you to perform the activity correctly, but it will also minimize your chances of injury and it's one of the simplest ways to maximize your cardio workouts. Furthermore, the fact that you will probably look forward to trying it out -- and, if you're the type, showing it off -- and it will motivate you to do more of whatever it is you like to do. For instance, if you're a runner, go invest in the best pair of running shoes and sports watches you can afford or if you're into rowing, buy yourself a cool pair of rowing gloves.
NUMBER 8
Be prepared
If you'd like to ride the stationary bike for 30 minutes, three times per week, but you don't have the required patience to pedal your way to nowhere, then make sure to bring along a good book or magazine (just make sure you keep your pace up) or your MP3 player that's loaded with your favorite kick-ass songs. Music is a powerful motivator and if used correctly, it can serve as one of the choicest ways to maximize your cardio workouts. Besides, the right tunes can make time fly by, which will make your workouts seem like they've finished before they've begun.
NUMBER 7
Switch it up
If you get bored being on the same machine for 30 minutes at a time, you might want to hit two or three different machines for 10-15 minutes each. This way, you won't have the chance to get bored. Furthermore, your body will not get the chance to adapt to any given activity and it will thus burn more calories, which is why you're looking for ways to maximize your cardio workouts.
NUMBER 6
Sneak it in
If you really can't stand doing cardio, but are pretty consistent when it comes to weight training, try sneaking in a few minutes of intense cardiovascular activity between sets. For instance, you could try skipping or sprinting for two minutes between each set of bench presses. It's rough, but it's a great workout and it'll be over before you know it. In fact, many athletes swear by this method.
NUMBER 5
Check your form
Having the right form is not only important for injury prevention, it also allows you to burn the most calories possible. For instance, if you are using the rowing machine, but you're not making the effort to complete the movement by fully extending your legs, torso and arms, then you are probably not expending nearly as many calories as you could be.
NUMBER 4
Use your whole body
If you can only afford to devote 20 minutes to your cardio workout, then make sure you do an exercise that uses your whole body and burns the most calories. For example, in that 20-minute time period, you may only burn about 200 calories using the recumbent stationary bike, whereas, with a little effort, you could burn 300 running on the treadmill. Furthermore, any unsupported, upright activity, such as running, forces you to use your abs and back muscles, whereas, when you are seated comfortably on the bike, your body does not require you to use these muscles. Cross-country skiing is phenomenally effective in this right, as it forces you to use all of your major muscle groups.
NUMBER 3
Get into those fat stores
Note: This is not for those who are interested in bulking up, but for those who want to shed excess pounds.

If you are really interested in getting into those fat stores, then getting your cardio in first thing in the morning, on an empty stomach or right after weight training -- when your body has used up much of its readily available energy -- is the thing to do. This way, your body is forced to really dig deep into its energy stores in order to get you through the cardiovascular exercise. It's rough, but it works. Give it a shot.
NUMBER 2
Wait one hour before eating
Again, this is not for those of you looking to bulk up, but for those interested in shedding excess fat. Wait exactly one hour after finishing your cardio workout to eat. This enables your body to burn more calories during the period immediately following your cardio workout, when your heart rate remains higher than usual (thus burning more calories).
NUMBER 1
Check your heart rate
We're sure that some of you have heard this so many times that by now it seems obvious, but unless you are working out within your target heart rate range, you are not reaping the cardiovascular and fat burning benefits of the exercise. To find your target heart rate, subtract your age from 220 (this is your maximum heart rate). It is recommended that you work out at about 70% of your target heart rate zone when starting out. So, if you're 30 years old, your maximum heart rate would be 190 beats per minute and working out at 70% of that would put your heart rate at about 133 beats per minute (190 multiplied by 0.7). As your level of fitness improves, you can up that number to 161 beats per minute. A quick way of calculating your target heart rate during exercise is to take your pulse for 10 seconds and multiply the number of beats by 6.