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Modes of Fitness


Types of Exercises

In-Line Skating/Rollerblades

Jumping Rope


Weight Training

In-Line Skating

In-line skating, or rollerblading, has skyrocketed in popularity.So what do millions of people who in-line skate know that you don't?


  • Improves, balance, movement and coordination
  • Improves cardiovascular development and lung capacity
  • Strengthens lower back and leg muscles
  • Promotes weight loss by burning as many calories as running in one hour
What to Look for in Rollerblades

If you do not have a pair of rollerblades, you might want to try out a pair before buying. Sports rental shops often rent them for $10-20. When you decide to buy a pair and start an in-line skating program, follow these tips:

Jumping Rope

If you’re like most people, the words “jump rope” remind you of the playground at your old elementary school. But these days, jumping rope is much more than child’s play. It offers a great cardiovascular workout, builds bones and burns calories.

One of the best things about jumping rope is that you have to spend very little money to get started. All you need are a comfortable pair of shoes and a rope. Try and find a rope that is light-weight and has foam grips to prevent it from slipping out of your hands. Also, be sure that, when folded in half, the rope reaches from the floor to your armpits.

Jumping Tips:

  • The surface you choose to jump on will affect your workout. Jump on a wood floor or rubber mat, because those surfaces absorb shock. Stay away from concrete.
  • Turn the rope with your wrists while keeping your hands at waist level.
  • Keep your back straight and your head up.
  • Make your jumps low, like a boxer.
  • Build up your endurance slowly, but aim to jump for five to 10 minutes three of four times per week.

    Web Resources:
    Disney Online Jumprope Info Page


Kickboxing is becoming one of the most popular ways to exercise. Also known as cardio kickboxing and boxing aerobics, kickboxing comes in many forms, only one of which is Billy Blanks's Tae-Bo. Not only is it a great adrenaline high, but it provides a great cardiovascular work and tones and strengthens muscles. In fact, the average person burns 350 to 450 calories during a 50-minute kickboxing class!

In a typical kickboxing class, you will begin with a series of stretches and a quick cardiovascular warm-up. You will then be taught punches, hand strikes and kicks, which you will perform repetitively to ensure that you have proper form. Next, you will put the moves together, increasing coordination and stability. Finally, you will be taken through a cool down and stretches.

There are several important things to remember when starting your kickboxing program.

  • Beginners should not kick higher than is comfortable.
  • Rotate your hips.
  • Do not hold weights when punching.
  • Do not lock joints when punching or kicking.
  • Exercise at your own pace. Do not try to keep up with other people in your class. More often than not, they are not paying attention to what you do - they are more worried about their own technique.

    Web Resources:
    ACE Fact Sheet


Pilates, pronounced Pi-laa-teez, is an 80-year-old method of physical conditioning that features hundreds of exercises completed either on a mat or on various pieces of specialized equipment.

Pilates is often referred to as the “thinking person’s” exercise. To gain maximum benefits, during each exercise you think, sense, and feel what your body is doing. For example, during any given exercise you may be asked to feel how your spine is moving, how your abdominal muscles feel, whether you are straining anywhere. With Pilates you learn to focus intently on all muscles and joints that are working.

This stimulating exercise technique for both the body and mind is now recognized globally and is a suitable means of conditioning and rehabilitation for people of all activity levels.

How Does Pilates Work?
In a nutshell, Pilates teaches people that effective exercise is about quality rather than quantity and that our bodies are integrated systems made up of interrelated parts. To truly target specific muscles or actually get joints to move properly means paying attention to efficient body mechanics.

Strengthening muscles and improving joint mobility does not happen by doing more repetitions faster and harder. Pilates is not about numbers. Rather it is about positive physical changes occurring because people begin to understand how muscles and bones work together.

The strong, integrated, Pilates-trained body is built on awareness, attention to detail, and the realization that you must always work with your body rather than against. “No pain, no gain” has no place in a Pilates session.

Who Benefits From Pilates?
Pilates-based exercise can be adapted for just about anybody - from elite athletes to those looking to keep their bodies fit and healthy to people who may have injuries.

Athletes and dancers use Pilates to stay highly tuned, injury free, and ready for peak performance. For the general public, Pilates offers a refreshing change from more traditional types of exercise. You become stronger, more flexible, and rejuvenated WITHOUT jarring or straining your body in the process.

For those in rehabilitation, Pilates is unsurpassed. The modified Pilates exercises are restorative, safe, and beneficial.

Reference Source: Body Harmonics Pilates

Web Resources:

Running / Jogging 

Running is one of the best workouts around. But getting started and staying motivated can be difficult. Below are basic steps to starting a running program.

Before beginning a running program, consult with your doctor. If you have cardiac or orthopedic problems or are more than 20% overweight, you may want to try walking instead.

If and when your doctor clears you for running, you should look for running shoes. Make sure they fit your fit well in order to help prevent sore muscles, shin splints and blisters. While good shoes can be expensive, higher price tags often bring with them higher quality running shoes.

Get moving! Whenever possible, run on asphalt or dirt surfaces, which provide better shock absorption than concrete. Remember to keep your head level, your shoulders down and relaxed, and avoid bouncing.

You should run a minimum of 20-30 minutes three times a week, being careful not to increase your mileage more than 10 percent per week.

Web Resources:


If you want to get your legs and buttocks into shape, look no farther than a step bench. It provides a workout that has the cardiovascular benefits of running but joint stress that is equal to walking.

When you start a step class, be sure that your step bench is only four to six inches off the ground. Once you've mastered those heights, you can gradually increase to twelve inches. But, be sure that when you put your foot on the bench, you knee bends no more than 90 degrees.

Form is important in stepping:

  • Keep your neck relaxed, but straight.
  • Don't lock your knee joints.
  • Maintain good posture. Do not arch your back.
  • Lean from your ankles, not from the waist, as you step up.

Also, remember these safety tips:

  • Put your entire foot on the step.
  • Make sure your entire foot touches the floor, except in rapidly repeated movements, like lunges.
  • Do not pound your feet. Pounding causes undue stress on you knees and ankles.
  • Watch the platform.


Swimming is one of the best ways to get a total body workout. It has cardiovascular, strength and flexibility components that are essential parts of being fit.

The biggest advantage of swimming as a form of exercise is that water’s buoyancy reduces a person’s “weight” by 90%. Therefore, weight bearing muscles, bones and joints have less stress put upon them.

Ideas for Your Water Workout

  • Water walking or running offers a cardiovascular workout and strength training (from water resistance). Simply stand in waste-deep water and move forwards or backwards to work different muscle groups.
  • For another aerobic exercise, tread water in a neck-deep depth while moving your legs as if youÂ’re peddling a bicycle.
  • Use aquatic equipment to intensify your workout. Use a kickboard to target your legs or hand paddles to target your arms.

    Related Articles on Swimming

    Web Resources:
    The Swimming Index
    Healthy Swimming


Whether you’re just starting an exercise program or are looking for something cheap and easy to do, walking is the answer. It can be done almost everywhere and costs as little as a good pair of sneakers.

Benefits of walking:

  • Lowers cholesterol.
  • Improves cardiovascular fitness.
  • Burns calories
  • Enhances bone strength.
  • Reduces blood pressure.

When you first begin your walking program, start slowly, maybe trying a five-minute stroll. Each time you walk, increase your intensity by walking faster and climbing hills. You can also add light hand weights while emphasizing arm movements.

Web Resources:
Walk of Life Workouts

Weight Training 

Once thought an activity for men only, weight training is becoming popular with both sexes as its benefits are learned.

  • Weight training increases the strength of your connective tissues (tendons and ligaments), muscles and bones.
  • It increases muscle mass, helping your body burn more calories so weight maintenance becomes easier.
  • It increases your general strength, making daily tasks easier to perform.
  • Your body becomes defined and toned.
  • It decreases the risk of bone loss as you age.

When you decide to start your weight training program, consult a trainer or someone at your local gym and have him show you proper form. Lifting weights improperly can cause serious injury.

Beginners Weight Training Program:

  • Train 2-3 times per week, training your full body in one session
  • Be sure to train on non-consecutive days. Example: Monday - Wednesday - Friday
  • Be sure to warm up for 5-10 minutes prior to weight training. eg: Treadmill
  • Do 1 light warm up set of 15 repetitions prior to the workout set on every exercise
  • Rest after every set as long as it takes to recover from the previous set

The following is an example of a beginners weight training program
(it is strongly advised that you use caution and only proceed with the following exercises under the supervision of a qualified personal trainer)

 Shoulders  Machine Shoulder Press  3 sets / 12-14 reps
 Back  Machine ~ Pull Downs  3 sets / 12-14 reps
 Biceps  Barbell Curls  2 sets / 12-14 reps
 Triceps  Machine - Cable Pushdowns  2 sets / 12-14 reps
 Chest  Pec Dec  3 sets / 12-14 reps
 Legs  Leg Curl  3 sets / 12-14 reps
 Calves  Machine - Standing Raises  2 sets / 12-14 reps
 Abdominals  Crunches  3 sets / 12-14 reps

A complete list and description of strength
and conditioning exercises
including their
focus and execution is available here.

Lifting Tips

Web Resources:



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