Whether the intention is losing weight or building muscles, the difference between working out and not working out is just too obvious to state. But to some, what may not be so obvious is the difference between doing and doing it right. Apart from the possible injuries, fitness mistakes affect productivity and most likely improve your frustration rather than your body. Here are 3 Golden Rules of Starting Exercising.

1. Seek Help
Just like any bad habits, bad exercising habits are hard to break. So, the best thing is to start right. As tempting as it is to download a program and start it at home, it is really hard to distinguish right information from wrong, which is plentiful on the internet. Even if it wasn’t, finding the right program for your needs is another challenge. You may also consider hitting the gym with your buddy who has been working out for years. But doing it for years doesn’t necessarily equate to doing it right and teaching something takes more than just doing it right.

You can benefit from starting with a professional guidance in various ways. I don’t know which one was scarier for me, my first day at school or in the gym. A better early experience goes a long way since the challenge of the workouts is not just physical.

2. Get The Attention You Need
Make sure that you get the right type of help. If you haven’t worked with a trainer before it may be a little hard to know what to expect. A trainer’s responsibilities are far beyond just giving you a program and helping you perform your exercises correctly. They should also motivate you when you need it.

Here is something you should know about the trainers: despite the high rates gyms charge for personal trainer sessions, what trainers get out of these sessions is quite a small slice of the pie. So, they don’t really have much incentive to ‘give 110% to the game’. A good alternative to consider is hiring someone directly either to come to your home or meet at places that allow outside trainers. The chances are it will cost you more than a regular gym membership but here is the sales pitch: ‘See it as an investment.’

3. Do Your Research
You also want to make sure that your help is well qualified. Formal education is a good qualification measure. Highly qualified trainers have Bachelor’s or Master’s in physical fitness. There are also other basic qualifications such as NASM, ACSM or ACE.

Like searching qualifications is not enough, you also need to make sure you ‘click’ with your trainer as they will be your coach and motivator when in need. Some trainers do it more like the military way while others choose positive ways. You have to make sure you go with the one you’ll be comfortable with. Interview with multiple trainers and try to agree on trial periods. Most trainers would agree to trial periods because they also want to make sure that the client’s expectations and commitment are aligned. After all, they wouldn’t want bad references.

There are so many ways to keep exercising and going to the gym regularly is only one of them. In fact, I am more inclined to exercise at home using almost no equipment. I haven’t gone to the gym for about two years but I am in my best shape. But I started in a gym with professional help. And trainers are not just instructors; they are also cheerleaders and confidantes…at least they should be. Getting the right kind of help in the beginning can increase the efficiency of your work outs for years to come drastically. And the support you get before flying solo can change the way you look at exercising.

About the Author

This article was written by Yegin Genc of the Fitness Spotlight Blogger Community. His full website can been seen at www.nodietneeded.net.

I’ve started performing Surya Namaskar (SN), or Sun Salutation, each morning. SN is a sequence of 12 yoga postures, or asanas, designed to increase one’s level of physical, spiritual, and mental awareness. What I like about SN is that the order of the 12 asanas alternately stretches the spine backwards and forwards, as well as stretching out your calves, chest, upper back, and glutes. In effect, you receive a full-body stretch in an extremely short period of time. One set of SN is 12 asanas performed on each side, i.e. with left foot back first, and then right foot back first. I perform just three sets of these each morning.

Here is how to do the Surya Namaskar:
Pose One: Pranamasana (Prayer Pose)

• Stand straight up with your feet together. Join your palms as if you were praying in front of your chest. Closely close your eyes and breath deeply.
• I like to start off SN with some silent meditation while standing. The goal is to focus on your breathing and clear your mind.

Pose Two: Hasta Uttanasana (Raised Arms pose)

• Slowly raise your arms over your head and lean back slowly. For starters, you may just want to practice this pose alone by standing in front of a wall.
• The first time that I attempted this pose, I lost balance and almost fell backward. But with gradual practice, you will soon learn to stretch backwards without losing balance.

Pose Three: Uttanasana (Standing Forward Bend pose)

• Now slowly reverse the motion and bend forward as far down as can while keeping your legs straight. This is your typical forward bend and will stretch out your hamstrings and lower back.

Pose Four: Ashwa Sanchalansana (Equestrian Pose)

• Here is when things start to get a little tough. While keeping your hands on the floor, slowly step back with your right foot.
• As you extend your right foot all the way behind you, your left leg will bend forward. In essence, you are doing a deep lunge stretch.

Pose Five: Adho Mukha Svanasana (Downward Dog Pose)

• In this pose, you will be simultaneously bringing the left leg back to meet with the right leg and raising your buttocks up so that you are in an upside down V position. Think the starting position of a Hindu Pushup.

Pose Six: Ashtanga Namaskara (Salute with the Eight Limbs pose)

• This one is a bit difficult to describe. Bring your body towards the floor as you would in a Hindu Pushup. However, instead of extending out the other side, pause when your chest, chin and knees almost touch the ground.
• In traditional yoga, your knees, chest and chin should be touching the ground. However, I like to perform this position as more of a plank. Whether you want to plank or relax is up to you.

Pose Seven: Bhujangasana (Cobra Pose)

• Now continue the movement as you would in a Hindu Pushup and extend out the other side. Now relax your lower body and bring it to the floor (if not touching the floor already).
• Pause in this position, slowly pressing off your arms to bring you upper body higher up off the ground. This will further stretch your lower back.

Pose Eight: Adho Mukha Svanasana (Downward Dog pose)

• Once again complete the movement back into the starting position of a Hindu Pushup.

Pose Nine: Ashwa Sanchalanasa (Equestrian Pose)

• Bring your left leg forward and stretch again in the deep lunge position.

Pose Ten: Uttanasana (Standing Forward Bend pose)

• Bring your right foot forward now, and slowly stand up, keeping your hands close to the floor as you straighten out your lower body. Pause in this position.

Pose Eleven: Hasta Uttansana (Raised Arms pose)

• Bring your arms up slowly and extend them behind you.

Pose Twelve: Pranmasana (Prayer pose)

• Return to starting position. Clasp your hands in front of your chest and take a few deep breaths before repeating with the other leg.
• In this next round, bring your left leg back while doing the deep lunge pose.

Surya Namaskar is a great addition or replacement to you flexibility program. It is also a great form of meditation and a daily wake-up exercise.

About the Author

This article was written by Parth Shah of the Fitness Spotlight Blogger Community. His full website can been seen at www.shahtraining.com.

Source: MarksDailyApple - “They say variety is the spice of life, but it’s also pretty darn integral to exercise, both in terms of keeping your mind engaged in the activity at hand and ensuring that your dedication to exercise continues to pay off, be it in gains of physical strength, endurance, or simply just feeling good about your body.” > Read the Full Article Here

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With regards to sprinting speed, strength training works only if you are able increase your strength doing a certain activity without increasing your body weight too much.”

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Source: eMed Expert
“We all unconsciously know that exercise is good for us. It is fair to say that everyone wants to be healthy. At the same time, it is probably equally fair to say that most of us are not exercising enough. On the internet, you can find a number of tips, tricks and hacks on how to get motivation to do just about everything, including exercising.

The main incentive that can make you start exercising is overall health improvement. But what exactly exercise can do for you? Here is the list of scientifically proven health benefits the regular exercise brings.”

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