We all know that working out and exercising do amazing things for our bodies, and the benefits, in addition to weight loss and getting fit, are endless. Most of us know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives.

The science behind the brain magic

The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here’s the scoop: When you’re forced to pull more oxygen into the body through exercise, you break what’s called the blood-brain barrier. It happens when you climb a long flight of stairs, or when you’re busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are like Miracle-Gro® for the brain.

Benefits for all, from kids to adults

From a good friend in the P90X family:

I was training my client Mark the other day and I asked him if he thought any of his friends could get through the workout I had just put him through. He thought for a while and said, "Maybe a couple." Mark is 48 and has dozens of friends who can’t begin to touch his level of fitness in their present state. Most of them would have never gotten through his pull-up and push-up routine without hurling or quitting half way through. At 50 I might have 4 friends who can get through most of my workouts. All younger than me. I’m not here to brag or boast, but I am here to let you know that as the clock ticks into the future so do your opportunities to improve physically, mentally and emotionally.

When I was training Mark I also asked him if he saw himself working this hard in his 60s, 70s or 80s. He said he hoped to. The truth is, if he kept it up, there’d be no reason why he couldn’t do most of his present day workouts in his 70s and 80s. Here’s a guy doing sets of 30 push-ups and 10 plus pull-ups for an entire workout, who couldn’t do that in college. I’m not saying that college linebackers are going to bench 375 lbs in their 70s, but I am saying that the human body is capable of amazing things well into your 70s and 80s, if the human mind is willing to show up too. 

Quite often older athletes struggle because of their unwillingness to mix these up and stay consistent. If you have a one, two or no dimensional approach to exercise you leave yourself wide open to injuries and issues as you get older. With injuries comes disappointment. With disappointment comes fear. With fear comes less exercise period. The words "I used to ______" make me angry. The glory days are not over! They are right now. You just need to know what to do and how to do it. An example is when I see older folks running. At some point you have to realize that the thing that brought you, might be destroying you now. Bent over choppy strides is an indication that yoga never happened in previous years. The effort is there, but lack of acknowledgement that something is wrong is the problem. 

If you’re reading this and you’re younger than 50 and haven’t made movement and healthy eating a priority yet, then do yourself a favor and get busy because the clock is ticking and the last third of you life will be bleak. Look around at the people in your life who’ve made it to 60, 70 and 80 who haven’t taken care of themselves. What do you see? Issues. Lots of issues. Is that any way to live your life? Trying to solve these issues with pills, potions and processed foods? I think not. Consistency, Variety, Intensity and Curiosity are the keys to lifelong health and fitness. If you mix it up, you’ll avoid the pitfalls of aches, injuries and the fear of failure as you get older.

The Future ~ Coming Soon. Bring it Now!

Interested in getting in shape, toning your body or losing weight? There are actually many ways that you can enjoy the benefits of a home fitness program that do not involve buying expensive equipment. You may be surprised to find that you can even benefit from a better workout at home with just a couple of techniques that are not time consuming or expensive than you would enjoy when trying to make it to the gym or health club. 

Calisthenics

Bodyweight calisthenics (or Interval training) are one way to enjoy a home fitness workout at home without purchasing expensive equipment. A pull-up bar is nice to have for this type of home fitness plan if you have one or can afford to purchase one, but it is not absolutely necessary. Even doing a few push-ups, squats and crunches over a period of 15 or 20 minutes can provide you with a great home fitness workout. There are actually many other bodyweight exercises that you can do as well, combining workout routines so that you can achieve effective fat burning and not worry about getting burned out with your routine or hitting a plateau. 

Weighted Exercises

Dumbbells (or resistance bands) are another great way to enjoy an easy home fitness routine. Dumbbells are usually used for the small muscle groups, but you can use them for a great full body workout as well. Considering the fact that dumbbells are available in a range of different weights and they are not that expensive, they make for a great introduction to a home fitness routine no matter where you happen to be in your fitness level.

If you would like to enjoy a slightly more advanced home fitness plan, you might consider combining body calisthenics and dumbbells for an even more intense workout. 

Regardless of how you choose to workout at home, remember that at its core exercise is really no more complicated than movement. The movement of your own body is all you need to enjoy a great and effective home fitness workout. Using weighted objects can help to really kick your workout up a notch, but if you are just getting started you really do not need anything other than your own body. There are numerous results associated with establishing and maintaining a home fitness routine, including improved health, feeling better about the way you look and having more endurance as you go about your daily activities

Participating in a home fitness routine or home fitness program is a great way to improve your fitness level when you do not wish to spend hours of time at a gym. There are many different home fitness workouts from which to choose. Choosing the home fitness program that will work best for you is a matter of the results that you desire to accomplish and also of personal taste. 

Some of the various types of home fitness programs consist of a set of specific exercises that can be performed within a period of time, workout routines on video and even free weight programs that can be utilized in the home. As you consider the various types of home fitness plans that are available, consider what it is that you like to do and what you think will motivate you. Consider whether you enjoy the aspect of a class that can inspire you? Do you need someone who can guide you step by step through a workout routine or do you prefer the independence and flexibility of being able to change up your workout as you go along? 

The results that you wish to achieve from your workout routine can play an important role in determining the home fitness plan that is right for you. For example, consider that a home fitness workout that is meant to target your abs and core strength is great if you want to sculpt and tone your body but might not be the right choice if you are interested in losing weight and burning calories. Therefore, it is important to consider the results that are meant to be achieved by the home fitness routine that you think of utilizing.

It is also important for you to consider the type of pace that is best for your needs. If you are just starting out with a home fitness routine, it is best to gradually work your way up to an intense workout routine. If you have not worked out in some time, avoid trying to start out with an advanced home fitness routine. It may take longer but you will have far better results and avoid the risk of injuring yourself if you gradually build up your endurance and strength. 

A home fitness routine is a great way to make the most of the time that is available to you while getting in shape for improved health and self-esteem

If your goals this year are to get and stay healthy, fit, strong and healthy, you may find that a home fitness program is just the solution that you need. One of the main advantages to a home fitness routine is that you are able to avoid the sheer logistical challenges and time commitments that are so often unrealistic when trying to go to a health club or gym to get in shape. For most people today, every single minute counts. That is especially true if you have a family and a career. By participating in a home fitness program you can cut the amount of time that you need to dedicate to working out in half when compared to the traditional type of gym fitness program. For many people this can make the difference between being able to workout and not exercising at all. 

One of the biggest surprises that many people have regarding home fitness workouts is that there is actually no need for complicated or expensive fitness machines and equipment. Many of the best home fitness routines can actually be performed with nothing more expensive than a simple floor mat. Space is often a commodity that is short supply for many people who are interested in developing a home fitness program. This means that you must learn how to make the most effective use of the space that is available to you as possible. The specifics of the home fitness routine that you design will naturally be based on your specific goals as well as the time and space that are available to you. Some possible goals that you might consider setting for the outcome of your home fitness plans include fat burning, flexibility improvement, muscle building, weight loss, body toning, strength building or body sculpting. Regardless of what your home fitness objectives may happen to be, you can design a home fitness workout that will help you to achieve those goals. 

Even with some simple home fitness workout equipment that you may already own and which does not take up much space you can easily enjoy a wide range of home fitness plans. Such equipment includes items such as a utility step, bench, chair, etc., and will allow you to perform push-offs, one leg hip extensions, back builders, modified step-ups and more. A home fitness program can provide you with the strong and healthy body you seek along with a significant increase in self-confidence.

It is a common misconception that in order to get fit, you must go to the gym on a regular basis. That is not actually the case. If you are interested in improving your health and the way you look, you can accomplish your goals by getting started with a home fitness program. Home based workouts present numerous benefits for individuals who would like to get in shape but who find it inconvenient to go to the gym. 

Flexibility is an important benefit associated with a home fitness routine. Not everyone is able to go to the gym at the same time each day. If you work different hours or your schedule just simply changes frequently, the ability to be able to get in a workout while at home can be incredibly advantageous. 

When taking advantage of home fitness workouts, it is important to try to set goals that are time specific. In other words, set goals such as the number of sets that you would like to accomplish within a specific period of time. This is a technique that many people who find they are hard pressed for time will discover allows them to accomplish more in terms of their workout in less time. Keep in mind that you should not try to do more than you are physically capable of accomplishing when you first start out. If will certainly not benefit you to try to workout at a pace that is more advanced or intense than where you currently are in your fitness level. Instead, allow yourself to gradually work toward increasingly more difficult goals to achieve the best results. 

Try to focus on choosing the best time of day for your home fitness workout. Everyone is different. Some people find they are able to feel more energized by working out first thing in the morning. Others would rather workout in the evening, after they have finished with work, dinner and any other tasks or chores that need to be accomplished for the day. Consider the time of day when you feel the most productive and schedule your home fitness workout accordingly based on that time. 

A home fitness routine can help you to get in shape, improve the way you look and feel better about yourself when you take the time and the care to develop a home fitness workout routine that will best meet your needs. 

If you have given some thought to getting started with a workout routine but have found that a gym is simply not a viable option for you, you may find that a home fitness routine is a good compromise. There are actually numerous advantages associated with a home fitness workout plan in comparison to going to a gym. 

In light of today’s economic times, one of the most important advantages to a home fitness workout for many people is the monetary advantage. You can easily begin a home fitness routine for far less money than it costs to pay for a gym or health club membership on a monthly basis. You do not even need to purchase a lot of expensive home gym equipment to start a home fitness routine. 

Another crucial advantage to a home fitness program is the subject of time. Many people today find it difficult to make to travel to and from a gym and spend time away from home working out in a gym. It can be much easier and convenient to simply be able to work out at home either before or after work with a home fitness routine. Whether you only work out 2 to 3 times per week or 5 or more times per week, a home fitness program will allow you to accomplish more in less time. 

The atmosphere that is associated with a home fitness plan is also an important advantage. Some people are reticent to go to a gym because of the loudness of the music, the unwanted attention they may receive from others and a lack of self-esteem about working out in public. These are problems that disappear when you choose a home fitness routine. You can choose when you would like to work out, what music you want to listen to and enjoy complete privacy right within the comfort of your own home. 

When deciding whether a home fitness plan is the right choice for you, it is important to consider what it is that you wish to gain from a workout routine and how important cost, privacy and time are to you. If you have found yourself putting off working out in the past because of the cost and time associated with a gym along with the lack of privacy, you may find that a home fitness workout provides precisely the advantages you need to get started.

If you have recently made the decision to get in shape with a home fitness workout, congratulations! Getting in shape and dedicating yourself to improving your health is certainly a laudable resolution to make. Even if you are just starting out, there are a few guidelines that can be kept in mind to make the process easier and help you to achieve more success. 

The first thing to keep in mind when starting with a home fitness program is that you must be realistic in regards to the goals you set. If you are interested in losing weight, remember that you can certainly expect to see some results within the first week or so, but you must remain consistent in regards to your efforts. The same remains true if the goal you want to accomplish from your home fitness workout is to build muscle or sculpt your body. No matter what type of home fitness plan you use, it is important to understand that results will not occur overnight. 

Also, remember that it is important to look for a home fitness routine that will allow you to ease into it if you are just starting out. So many times beginners to home fitness plans make the mistake of trying to do too much too soon and as a result, they injure themselves or sometimes even become discouraged and give up. A fast pace home fitness plan may be attractive, but if you are just starting out it may not be realistic. You will find that you will have far better results if you take your time and work your way up gradually toward a more intense workout rather than trying to begin workout out at too intense of a pace. 

Finally, keep in mind the importance of setting goals that are small and measurable. It can be discouraging to try to set goals that are too big to achieve over a small period of time. By breaking up your goals into small chunks you will be able to more easily achieve success and that can motivate you to continue with your home fitness plans. 

Getting fit with a home fitness workout is a great way to improve your health, reduce your risk of many serious diseases and even extend your life expectancy. Following these guidelines will help you to make the most of your home fitness routine as you get started. 

Many people today have made the decision to skip the gym and instead participate in a home fitness program. There are many advantages to working out at home, including saving time and money, but it is also important to understand how to make the most of your home fitness plans by avoiding some of the most common mistakes. 

One common mistake is to try to do too much too soon. For example, many people try to tone up too fast or lose too much weight too fast. This is often done by trying home fitness programs that are too difficult for the current fitness level or exercising too frequently. The best way to achieve success with a home fitness plan is to progress forward slowly and gradually while improving your fitness level. 

Establishing goals that are unrealistic is another common home fitness program mistake. It is simply unrealistic to think that you can lose 30 pounds within a month. Consider your goals carefully when you begin a home fitness plan and make sure that the goals you have set are achievable and realistic. 

Many people sometimes find themselves falling into a home fitness workout rut. This can be fairly common if you find a home fitness workout or exercise that you really enjoy or is not that difficult. When you get into a rut you may reach a workout plateau because you have become too accustomed to your fitness plans. Try taking part in different home workout routines each week to keep from getting bored or hitting a plateau in your workout routine. 

Strength training is quite popular today and many people start a free weight program in their homes with the goal of improving their overall strength. While it is a great goal to have, it is important to know how to lift weights properly. Beginners often lift either too little or lift too much weight. Other common mistakes include performing either too many or too few reps. To make the most of a home free weight program, make sure you know the correct number of reps, size of weights and the number of sets that you should perform. 

Finally, make sure that you always remember to stretch both before and after working out to prevent a serious injury. Stretching may take a few additional minutes but it is well worth it in terms of preventing soreness and injuries

Each year millions of people make a New Year’s resolution to become involved in a workout routine and get in shape. While resolutions certainly have their advantages, many people find that they soon fizzle out, especially if they must make their way to a gym in order to keep up those good intentions. Instead of scheduling a trip in to the gym, you may find that it is much easier and more convenient to stick with your resolutions to get in shape and lose weight by taking part in a home fitness workout routine. To make the most of your home fitness plans, there are a few things to keep in mind. 

First, remember that motivation should always be your top priority. When it comes to a home fitness workout, it is really not the equipment that makes the difference it is a matter of self-discipline and motivation. Consider the most common reasons why you tend to procrastinate and then address those behaviors. Remember as well that making extensive home workout plans usually do not work. Always try to take it a single day at a time. Focus on having one good workout and then follow that up with another good workout at home. Before you know it you will have established a home fitness plan that works for you. 

Of course, you also need to give some thought to the home fitness routine equipment that you may need. There are many different home fitness programs that you can take advantage of to get in shape right in the comfort of your own home, including home fitness workout DVDs that focus on such programs as yoga, P90X, INSANITY, etc. 

There are also many other basic types of home fitness exercise equipment you can use to get fit at home such as using an exercise or resistance band, stability or core ball, dumbbells, etc. Consider the types of exercise that you would like to perform and the areas of your body that you would like to target when considering which types of home fitness equipment may be right for you. 

Keep in mind, making exercising a priority is one of the crucial keys to succeeding with a workout at home. With so many different options from which to choose, you are sure to find a home fitness routine that will help you to achieve your goals.