The following video provides a great overview of cardiovascular exercise including treadmills, ellipticals and exercise bikes. It should be helpful in deciding which piece of equipment if right for you.

The treadmill console is user friendly with a vibrant blue display. The information that is displayed at all times include Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is also a 1/4 mile track feature and a Peak and Valley graph for different programs. The console also has built in speakers which allow you to hook up any MP3 player( iPod, etc.) for easy listening.

Motor: 2.5 HP Continuous Duty, DC type
Speed: 1 to 10 mph
Incline: 15% maximum, rack and pinion gear design
Weight: 245 lbs.
Deck Size: 33 X 75 - Phenolic Deck w/ Shock Absorption
User Weight: 325 lbs.
Running Surface: 20 X 55
Belt: 2 Ply
Rollers: 2 1/2 inches
Folding: Yes
Heart Rate Control: No
Hand Pulse Grips: Yes - Wireless Chest Strap also included
Display Color: LCD Blue
Message Window: Yes, single LCD
Standard Programs: Six
User Defined Programs: Yes, User 1 and a User 2
Heart Rate Programs: None
Cooling Fans: Yes
Shipping: Free in the continental US (AK and HI pay $250.00)

Limited Warranty: Motor, Lifetime -- Frame, Lifetime -- Deck, 3 years -- Electronics / Belt / Rollers, 3 years - Labor, 1 year

Sole F63 Treadmill List Price: $1,899.99 Sale Price: $999.99 Average Rating:

Description

You will enjoy working out from the comfort of home with this Sole F63 treadmill. Intuitive features include speed and incline adjustments on the handrails, built-in cooling fans, and a convenient blue backlit LCD display that allows you to keep track of your progress. The built-in audio system lets you work out to your favorite music.

Newly designed for 2009 with updated features, the Sole F63 treadmill has earned a reputation as one of the best-quality treadmills in its price range thanks to its unbeatable combination of high-quality components and user-friendliness. The treadmill offers a strong 2.5-horsepower, continuous-duty motor, which delivers challenging speeds of up to 10 miles per hour and inclines of up to 15 percent. The vibrant blue LCD display, meanwhile, closely tracks your workout progress, with information on your speed, incline, time, distance traveled, calories, pulse, and pace. There's even a 1/4-mile digital track that you can follow as you run and a peak-and-valley graph that corresponds to individual programs. Other details include a wireless heart rate chest strap, six preset workouts, including cardio training and fat burning; a large stop switch for safety; a low-profile running hood; speed and incline controls on the armrests; armrest cooling fans; and a 20-by-55-inch running surface. Perhaps most conveniently, however, the treadmill deck folds into a compact footprint and locks into place when not in use, thereby saving a ton of storage space. The F63 treadmill, which offers a user capacity of 325 pounds, carries the following warranties: 20 years on the motor, three years on the deck, lifetime on the frame, three years on the electronics/belt/rollers, and one year on the labor. Specifications: The F63's LCD display will track your speed, incline, time, distance, calories burned, pulse, and pace. Assembled Dimensions: 33 by 75 by 58 inches (W x L x H) Folded Dimensions: 68 by 43 inches (H x D) Motor: 2.5 horsepower Speed: 1-10 miles per hour Elevation: 0-15% Deck: 1-inch Phenolic Belt: 2-ply Running surface: 20 by 55 inches Roller: 2.5 inches Folding Feature: Easy Assist Fold Pulse Grip Heart Rate Chest Strap Included Six Standard Programs Two User-Defined Programs Display Type: LCD Window Type: Single LCD Message window Track Display Audio system Accessory tray Ten Quick Speed/Elevation Buttons Speed/elevation in handles Built-in cooling fans Maximum Weight Capacity: 325 pounds Manufacturer's Warranty Motor - 20 years, Deck - 3 years, frame - lifetime, electronics/wear items - 3 years, labor - 1 year About Treadmills Walking is still considered one of the most beneficial cardiovascular exercises for people of all ages, body types, and fitness levels. As a fundamental form of aerobic training, walking has numerous physical benefits for the heart, lungs, and circulatory system, while also increasing muscle tone and burning fat calories. Treadmills provide a convenient way to regularly exercise in all weather conditions in the comfort and safety of your own home. From beginners just starting an exercise regimen to advanced athletes looking to maintain their fitness level, anyone interested in getting and staying in shape can benefit greatly from regular use of a treadmill. Treadmills allow you to determine the pace, distance, and complexity of the workout based on your needs, all while watching television, talking on the telephone, or reading a magazine. Much easier on sensitive joints like the knees and hips, treadmill walking and running surfaces are typically long, padded platforms that allow ample room for a long stride and comfortable, low-impact walk or jog without the harsh contact of a concrete surface. While many different types, styles, and price ranges of treadmills exist, many of them offer unique features like a fold-up design for easy storage, an electronic display monitor showing speed, distance, workout time, incline level, and burned calories, and EKG grip pulses to monitor the heart rate while exercising. Regardless of the simple to complex features you may choose, treadmills offer an array of aerobic exercise opportunities that will provide long-lasting beneficial cardiovascular results without a commute to the gym or a jog in the rain. About Sole Sole brings over twenty years of treadmill and fitness product design and manufacturing to the table in their line of innovative equipment designed for fitness-conscious people. The company's treadmill line is simple in design, with an emphasis on quality and warranty all at a great price. Sole's easy-to-use treadmills offer a great value and feature a convenient, space-saving portable design. The treadmills have a very stable base with four wheels for ease of movement, folding decks to conserve space, and a 30-year motor and lifetime deck and frame warranty. Sole is always looking for ways to make their equipment better, more efficient, with higher quality at a great price.

Features

• Selected as a "Best Buy" from a leading consumer magazine
• Features a 2.5 horsepower motor and lift-assist to easily fold
• Includes grip pulse monitoring and a heart rate chest strap; six standard programs and two heart rate programs; speed range is 1-10 miles per hour
• LCD display tracks your speed, incline, time, distance traveled, calories, pulse, and pace
• 325-pound maximum weight capacity; measures 33 by 75 by 58 inches (W x L x H) when assembled; folds to 68 by 43 inches (H x D)

Reviews

great treadmill! the best part is the red piece that comes out so my toddler can't turn it on! its perfect! i love the speakers and the multiple cup holders. its a great treadmill.

We're the predictable, classic case of buying a treadmill and then infrequently using it. So for what it's worth, it's been perfect for the time we've used it over the course of a few years. Solidly constructed, feels sturdy, for the most part like one of the ones at pricey health clubs. * I kinda enjoy the digital-ish display with the oval track, so you can pretend you're running laps. * The music speakers and fans are pretty weak... but probably not a selling feature for you anyway. Overall rock solid. Good times. I'll update this if the wifey has any problems with it after our baby, as it's likely to get more work after.

I purchased this from Dick's for about $100 cheaper.. So the velcro strap popped off when unpacking. It is not in a very awkward position and I have no idea how to get it down! It is quite hard trying to assemble it to see if any of the electronic options will put it back in an upright position. Anyone else had this problem? Please help!

The Sole F63 was all that I expected and more. It is smooth running, quiet, feature laden and easy to use. It also supports programmed workouts. I agree with a previous reviewer on its only drawback...handles used for pulse measurement that are very low and uncomfortable. A minor complaint that is easily bypassed by using their harness to get pulse rate. It took about 45 minutes to assemble after being moved to the basement ...which requires three strong people...this piece is very heavy ! I highly recommend the Sole F63, it is a real bargain when one looks at proice versus capability and warranty.

I purchased this treadmill back in Nov 2009 after a diagnosis of type II Diabetes. I put it together without major hassel and I am not that mechanically inclined. Having a cordless drill with allen wrench bits helped a lot. The treadmill works flawlessly. It is rather easy to transport and very easy to fold. I've lost 40 pounds by walking on it and watching what I eat. I started at over 300 pounds and am down to around 260. It may not be the quietest (or as quiet as the F8x models) but I can hear the TV that I watch while walking. My favorite program is the Interval Program (P5). It varies both speed and incline and provides a good workout. I also love the speed and incline adjustments on the arms of the treadmill. My treadmill came with a chest strap heart rate monitor and it works well (although I had to lose some weight to get it to fit properly). For under $1000 this is the best treadmill on the market!

1) Burn more calories:
Treadmills burn more calories per hour than any other exercise machine. A study by the Journal of the American Medical Association (JAMA) showed that a vigorous workout on a treadmill burns around 700 calories, compared to 627 for stair climbers and 498 for stationary bikes.
Another study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee showed that calories burned on the treadmill for 60 minutes averaged 705 - 865, more than a stair machine, rowing machine or stationary bike.

2) Workout whenever you want:
With your own treadmill, you have the freedom to workout at any time of the day that you want. No waiting in the lines at the health club, no speeding to the gym to get in before 'the rush', no walking outside at night in the dark.

3) Wear whatever you want:
With a home treadmill you can wear whatever you want to workout. No worrying if your shorts match your T-shirt. No worrying if your shirt is too ragged or if your sweat pants are too loud.

4) Workout for as long as you want:
I don't know about you but I hate, hate, hate it when someone kicks me off the treadmill at the gym because my 'time is up'. With a home treadmill you have the freedom to go as long (or as little) as you want.

5) Get the body you've always wanted:
It's a fact: when it's convenient you'll exercise more. Which means you have the power to get the kind of body you've always wanted. Tighten those buns, tone those abs, say 'good bye' to that spare tire and 'hello' to a tiny waist with your own treadmill.

6) No more boredom:
How many times have you gone to the gym and been bored out of your mind within 10 minutes of your workout? With a home treadmill you can set it up in front of your TV and watch your favorite shows or movies.
Before you know it you'll have gone farther than you even realized - and burned more calories too. That means a better body in less time.

7) A simple way to exercise for those of us who aren't gym bunnies:
If you're not a muscle bound, 0% body fat gym bunny, a home treadmill is a simple, easy way to lose weight and stay in shape. Many people, for one reason or another, feel embarrassed by going to the gym. Consequently, they don't enjoy their gym workout and don't get the most out of it. Home treadmills are easy to use and simple to work for anyone, regardless of fitness level.

These are just a few benefits of owning your own home treadmill. Chances are you have your own reasons for wanting one.
Just remember that the seeds you sow today will be the rewards you reap tomorrow. Good luck and have fun!

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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.

Before buying a treadmill, it is best to do some research. The price of the treadmill equipment is no joke. Don’t get easily hooked by sales hype. Compare treadmill prices first and check on how useful the features are to you.
Typical treadmill prices are usually between $500-$3000. Usually the difference between these items lies on the motor power, inclination, speed, and even size. If you are planning to buy one for home use, some treadmills can even go lower.

There can be a lot of brands and models to choose from. You might want to compare treadmill models of one manufacturer or brand. Check the prices. Then check the parts. Then check the features and accessories.
Treadmills are known to be the ideal workout machine for cardio vascular exercises and weight loss. Regardless of price and other fancy features, when you compare treadmill models to buy, it must support these basic needs.

Make sure you know what you want in a treadmill. Especially if you are conscious about your budget, make sure you compare treadmill features according to the standards you want. Here are some tips for you.

- Minimum Horsepower - The treadmill’s motor is the heart of the entire equipment and is the most expensive part. To get your money’s worth start looking for treadmills at 2.0 horsepower. Anything lower than that may not be a good investment.

- The Function and Usability of the Treadmill - In fairness, all treadmills are useful. What sets the difference is the degree of use and purpose. If you’re only using it for home use, then buy the cheaper ones. But make sure you got all the functions and usability accordingly.

- Consumer Ratings and Reviews - This is a really good source to compare treadmill prices, pros and cons. The users know best. Browse through web pages and take some time to note some important recommendations from other customers.

- Compare Top-rate Brands - There are brands that may be popular but not all are expensive. In the same way as how you make comparisons with consumer reviews, do the same for different brands.

- Treadmill Add-Ons - In most treadmill marketing and sales hype, these are the items that are brought into the picture. Some of these things are essential items for your workout but not all. So compare treadmill gadgets as well as these can be expensive too.

- Size of Treadmill - Because space optimization is important, it is wise to consider how much space you have for your treadmill. With this, you will be able to decide better on which folding models to choose.

- Warranty - This is also very important. In fact, you can size up the quality of the treadmill based on the warranty offered by its manufacturer. The motor’s warranty should be at least 5 years. The frame, at least 2 years.

Make sure you visit one treadmill store after another. Do not hop in and buy the first treadmill you see immediately. There are still other things to consider such as safety, speed, and more. Compare treadmill equipment carefully like how you choose cars.

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.

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