Walking Shoes Vs Running Shoes Vs Cross-Trainers

By Peter Boston

There was a time when the only buying choice for sneakers was white or black. Today's athletic shoes are the product of sophisticated science and engineering that have expanded consumer choices to precise details about athletic shoe cushioning, flexibility, orthopedic qualities, and the breathability of inner and outer materials. The distinctions between walking shoes, running shoes, and cross trainers from the same manufacturer may be small in some cases but they are real differences that will affect your walking experience, and not just a marketing gimmick.

Walking Shoes

Walking shoes have more flexible soles and are specially designed to promote the easy roll of the foot from heel to toe, your natural walking motion. Cushioning is designed to absorb about 1.5 times body weight for any shoe size. Walking shoes do not have to be as rugged so there is more opportunity for manufacturers to use mesh and other lighter, highly breathable materials on the shoe outers. Feet sweat and some walkers will really appreciate this feature. Tread designs are less deep and the soles and side walls provide all around grip. The best walking shoe is, in fact, a Walking Shoe, but you could certainly use the other types of athletic shoes in your walking program so long as the fit was right.

Running Shoes

Running shoes are designed to absorb impacts up to three times your body weight and provide sufficient lateral stability to control pronation. Heels are higher and more heavily cushioned. Treads and sides are designed for maximum forward grip. Trail running shoes have impregnated solid guards to prevent bruising from sharp rocks. Running shoes from the same manufacturer will not be as flexible at the ball of the foot as a purpose made walking shoe.

Cross-Trainers

Cross-trainers attempt to provide a versatile compromise between walking and basketball, tennis or other court shoes. Generally, cross trainers have more rigid metatarsal (side-to-side) support than running shoes, and do not have adequate heel cushioning for long distance running, Cross-trainers work OK if running is limited to a few miles at a time but a cross-trainer shoe would likely break down faster than a purpose made running shoe.


Learn how to select the best walking shoe for your foot type.

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Six Pack Abs - The Number 1 Abs Exercise You Can Do and How to Do It

By NJ Brighton

For many years, people have chased what is considered the holy grail of weight loss and muscle toning...getting a sexy six pack.

Whether it's to attract people at the beach, to make your clothes look great on you or to win back that lovely sense of self achievement and pride in yourself, there's always a need for a great looking body and a flat, well toned stomach.

However, along with our desires for a sexy six pack comes a great deal of pain and frustration...

Not only do we virtually break our backs trying to get that elusive six pack stomach, but we also spend far too much time down at the gym in our precious free time. Furthermore, we also waste our money on gimmicks that simply end up collecting dust. Ouch.

Sure, you're going to need to commit to physical work when aiming for a six pack. But there's a difference between working hard and working smart.

So with that in mind, let's look at how you can work smart and get those sexy six pack abs with the least amount of effort, ok?

How do we get a six pack with the least effort?

We simply focus on the six pack abs routine that burns the most fat in the least amount of time. That routine is the bicycle crunch.

Instead of wasting your energy with what other smug people tell you to do, why not do what recent studies have proved to be the most time and energy effective?

That's right, the bicycle crunch is the number 1 way to burn off the calories and shed the fat around the stomach.

How to do the bicycle crunch properly

1. Lie flat on the floor with your lower back pressed to the ground.

2. Put your hands beside your head.

3. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.

4. Touch your left elbow to your right knee, then your right elbow to your left knee.

5. Breath evenly throughout the exercise.

That's something you can do from now on, so make sure you add this to your routine and make a conscious effort to stick to the plan! Trust me, it will pay off.

However, I should mention that you could do bicycle crunches all day long and you're still not going to always lose weight and actually see the toned sex appeal of a six pack. Why not? Because the secret that lies behind a much desired six pack involves a very specific meal plan (NOT a diet) and also requires a certain pattern of exercises that go far beyond toning exercises.

You can shave years off your hard work by knowing the secrets to fast six pack abs. Because ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks...they're all a complete waste of your time and money. Visit http://www.secretsixpackabs.com/abs and you will discover how to get six pack abs fast. YOU CAN get your own sexy six pack abs, but only if you know our best kept secret.

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What is HITT Cardio Training?

By Jason Szova

HITT or high intensity interval training is an easy way to burn all those fat and calories in your body without exerting yourself much. This mode of interval training with much higher and intense cardio level has become a rage in bodybuilding industry, for its benefit of helping a body burn fat to a greater extent.

The major benefit of HITT or high intensity interval training is that it lets you lose all the fat. HITT is also known as conventional form cardio vascular exercise, with better and efficient outcome for every workout lover or bodybuilder.

The very old form of cardiovascular workouts talked about losing weight by exercising at low intensity or low interval for a longer period of time, but high intensity interval training is a modern form of cardio that depends on the technique of working out intensely at an interval ranging from light to moderate level.

This very fact that HITT works opposite to conventional cardiovascular technique, makes it as the upgraded version of the latter form of exercise.

Since, high intensity interval training technique is based on intense workouts with low and medium pace in alteration, rather than a continuous pace, therefore it also tends to burn more fat and that too in less time span.

The major benefit of HITT or high intensity interval training is the fact that on a normal exercise routine your body gets accustomed to the pace and exertion and thus does not lose the amount of calories you wished for.

Also by becoming accustomed to the intensity of normal cardio exercise your body also starts conserving some calories, as it goes in a steady or stable mode. So when working with alternate and intense level of exercise, your body is not able to go into a steady or stable state and thus keeps on losing or burning fat and calories without getting a chance to store them.

HITT also has its cons which makes it 'not-suitable' for a particular category of people involved in workouts or cardio trainings. The very reason is the level of intensity involved in it, which makes it risky for people having medical constraints like those having heart or cardiovascular difficulties.

Another reason that makes some people stay away from benefits of HITT is the fact that not every one is capable enough to workout at the requirement of this high intensity interval training program, for it requires a greater physical input.

This form of cardio may sound tough and little too unreasonable, but there are techniques to make yourself accustomed to the intensity and level of HITT. The trick here is to begin at a low pace for 5 to 6 minutes, increasing the pace to high speed and then again coming back to 4 to 6 minutes of low pace workout, finally moving on to 2 to 3 minutes of low pace along with high paced workout.

The basic idea behind the high intensity interval training is of doing a cardiovascular exercise (ranging from cycling, brisk walking, running, and treadmill walking or elliptical training) with alternate level of pace including a half or full minute interval or break before change of pace from low to high or high to low. All this is based on the aim of progressive fat burn result in much quicker and faster way, therefore for every bodybuilder HITT or high intensity interval training makes a sense when indulge in a strict fat burn or weight loss regime.

You can always reduce your gym time by introducing high intensity interval training in your weekly exercise routine, as with HITT you need not spend regular amount of hours you do on normal level of training, also with HITT you need to workout only 4 to 5 times a week or may be even 3 to 4 times depending upon the level of intensity you are involved in.

HITT is easily disguised with the amount of huffing and puffing it brings to a person, so if you are sweating and breathing good then you are burning all your fat with high intensity interval training version of modern exercise.

General HIIT Guidelines which everyone should follow as they start practicing the HIIT regime regularly:

Prior to starting with HIIT training, always make sure you have the potential to work out for at least 20 to 30 minutes at no less than 70-85% of your expected maximum heart rate, without draining yourself to a limit.

Also, it is very important to warm up and cool down for 5 minutes, every time, before and after each HIIT session.

While recovery intervals, if your heart rate does not go down back to nearly 70% of your maximum heart rate, it means that you need to cut down your intense work intervals and extend your recovery intervals.

Always keep in mind that HIIT is designed for people whose key interests are enhancing their cardiovascular fitness, stamina and fat loss, on the whole, without losing the muscle mass they already retain.

Since it is an intense mode of workout, you are required to give your complete effort and intense level of output before you switch your pace level from high to medium or low. In simple words, exercise as hard and as intensely as you can and then go back to a 2 or 3 minute of low pace workout to recover. This is the very reason that makes HITT a faster and quicker form of workout.

For those involved in a routine high intensity interval training program, it is advised that do not ignore the importance of taking a minute or 30 second interval when changing the pace. Also, stop and calm down when feeling chest pain or having trouble in breathing. This is also why even those who are new to the muscle building routine tend to ignore HITT. Thus, the intense level of program in HITT is not recommended for any person who comes in the category of either having a health problem or being a newcomer, unless the physician or the doctor has given them a go for performing such level of cardiovascular activities.

This article has been brought to you by Jason Szova & Positive Body Real Results Magazine if you would like more free information on health fitness fat loss and bodybuilding please visit http://totalbodytransformations.com , http://positivebody.com

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Using Running Heart Rate Zones For Optimized Performance

By Ark Agpalza

Utilizing the various running heart rate zones can be an effective means of achieving and maintaining optimal performance. There are various forms of running training, such as aerobic, anaerobic, strength, and recovery. You need to know how to use each of them, training in certain ones at different points of your training. Likewise, if you have a specific goal in mind, you have to know which zone will serve as the most effective for reaching that goal.

Before I discuss the different zones we have to calculate your maximum heart rate and resting heart rate, since zone workouts are based on percentages of maximum heart rate minus resting heart rate.

The easiest and fastest way to calculate maximum heart rate is to subtract your age from 220. Here's an example below:

If I am 30 years old, my maximum heart rate is 220-30=190.

What does this mean? Theoretically, the maximum heart rate that I can reach is 190 beats per minute.

The easiest and fastest way to calculate your resting heart rate is to lay down and relax as much as possible, and take your pulse after twenty minutes while in that lye-down position. My resting heart rate is 50 beats per minute, for example.

Now, let's figure out the difference between maximum heart rate and resting heart rate using our example above.

Max Heart Rate of 190 - Resting Heart of 55 = 135

Now that we've figured this number out, we're ready to explore the different zones.

60% - 70% - Fitness, Fat Burning, Recovery

You can see dramatic improvements in your overall health by working within this minimum range 30 minutes per day, three days per week. This running heart rate zone helps develop basic cardiovascular health and conditioning. This is also known as the fat burning zone because at this zone the body can efficiently use your oxygen intake for burning fat. So, not only will you lose weight, but you'll also get leaner. You should work in this zone for 5-10 minutes after your runs, between speed intervals, and on easy/off days to help restore glycogen levels in your muscles. Using our current example:

135 x .60 = 81. We must add this to the resting heart rate of 55, which equals 136 as the lower limit for this zone.

135 x .70 = 95. We must add this to the resting heart rate of 55, which equals 150 as the upper limit for this zone.

I must keep my heartbeat within 136 to 150 beats per minute.

70% - 80% - Aerobic

This zone makes up the bulk of most endurance training programs (i.e. marathon training, half marathon, ultra marathons, and other races). This zone goes beyond basic fitness and aims to increase endurance. When working within this zone, you enhance the body's ability to transport oxygenated blood to muscles, and get rid of carbon dioxide. Stored fat is still the major source of energy that your body uses, but it also uses some glycogen (stored carbohydrates). Using our current example:

135 x .70 = 95. We must add this to the resting heart rate of 55, which equals 150 as the lower limit for this zone.

135 x .80 = 108. We must add this to the resting heart rate of 55, which equals 163 as the upper limit for this zone.

I must keep my heartbeat within 150 to 163 beats per minute.

80% - 90% - Anaerobic

This is the running heart rate zone to work in when you want to increase both endurance and speed, such as when trying to lower your race times. In the anaerobic zone, stored fat is no longer the primary energy source. Instead, glycogen (stored carbs) is the primary energy source. One of the problems of using glycogen is the by-product of lactic acid. When your muscles get fatigued and start burning, that's lactic acid at work. However, working in this range periodically can extend your lactic acid threshold so you can withstand long periods of fast paced running. Using our current example:

135 x .80 = 108. We must add this to the resting heart rate of 55, which equals 163 as the lower limit for this zone.

135 x .90 = 122. We must add this to the resting heart rate of 55, which equals 177 as the upper limit for this zone.

I must keep my heartbeat within 163 to 177 beats per minute.

90% - 100% - Red Line / VO2 Max

Working in the red line zone develops speed, agility, and strength. Not many people can stay in this zone too long because it often requires a runner to go to a full-blown sprint. This level of performance can only be maintained for short periods of time because the muscles rapidly become oxygen deprived. Doing occasional short intervals in this zone, however, can greatly increase your overall performance by building fast twitch muscles that make you a faster and stronger runner. Using our current example:

135 x .90 = 122. We must add this to the resting heart rate of 55, which equals 177 as the lower limit for this zone.

135 x .100 = 135. We must add this to the resting heart rate of 55, which equals 190 as the upper limit for this zone.

I must keep my heartbeat within 177 to 190 beats per minute.

Now that you know how the different running heart rate zones affect your physiology and training, all you need is a way to measure your heart rate. You can take it manually by placing your index and middle fingers underneath your jaw right below your ear. Count the number of heartbeats per sixty seconds. Alternatively, count the number of heartbeats per ten seconds, then multiply by six. This method is appropriate if you don't mind the frequent interruption in your running form and crunching numbers at the same time. If you want to avoid this routine, purchase a heart rate monitoring system. These systems include a chest strap that transmits heartbeat information wirelessly to a wristwatch. Some will even let you program zones so that an alarm will sound off if you go above or below the limits. Polar, Suunto, Garmin, and Timex offer high quality heart rate monitors.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it's entirety and without changes if you provide a link to eRunningTips.com.

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How to Bust Through a Plateau Or Rut

By Vince Palko

Most people think "ruts" only happen to those who have a hard time getting off their butts to exercise.

But it happens to those who exercise too. "Yeah right!" you say.

The other day I got an email from a reader. He asked, "I have a fitness question for you - I run 3 or 4 miles four or five times per week and I eat a healthy diet. Why don't I lose weight?"

And just because there are negative ruts, there are also positive ones. This is the result of a belief the avid exerciser holds what they have done in the past will work again. At least these people with negative ruts know they simply need to move.

The avid exerciser's rut or plateau is somewhat more challenging to understand.

If you eat right and exercise consistently doesn't mean you are on track to attain the results you want.

Let me explain.

My junior year at Bowling Green University, my summer was filled with many different routines. I jogged long distance to get my wind. I sprinted 40 yards sprints on the field. I ran 400's round the track. I did stadium stairs with a parachute. I lifted in the weight room. And scores of other means to ready myself for the season.

Wammo, come the first game and we LIT UP Cincinnati. I secured two sacks right off the bat. And that was the start for 19 TFLs - tackles for a loss the rest of the year.

Contrast that with the training the summer before my senior year.

I remember joining in a softball game after a heavy squat session. I literally walked back from the stadium gym, walked across a field while I came upon some friends in a softball game. They asked me to play for a bit so I obliged and took a seat on the bench.

When it was my turn up to bat, I took a couple swings. Two strikes. Ouch! This pissed me off. Stay focused, stay focused. My arms and joints felt real tight from lifting.

The third pitch came and I burned it down the 3rd baseline, my feet felt like they were in cement, from all the heavy squatting. I tried to sprint out of my stance but it felt more like lifting my feet out of sticky tar. I did not beat the throw to first cause I was too damn slow.

This play on the baseball diamond was foreshadowing for my senior season on the gridiron. Sure I was consistent
churning out amazing animal like workouts in the weight room... I was bigger and stronger.

But I had flexibility of a steel beam and the speed of a Yugo.

If I would have studied what I had done the previous year, I would have been much better off.

My point is this, don't let your body get used to your routine. Switch it up. That is why my course the Super Body Blitz
is so popular. Each day a new routine is devised. The other major benefit is the fact that you never run in a straight line more that ten yards. The rest of the time you shuffle, jump, hop and karioka the fat right off your frame.

Being that you never shuffle down a busy city street or hop to get the mail or do a cross-over move while you mow the lawn - all these movements are fresh and new. That means your body will cut weight faster and easier
by implementing a few of these into your daily exercise.

The key is not to just train. And the key is definitely not running and more running. The secret is to train your body in a way where you always keep your metabolism guessing what the next routine may be.

Now 'tis time to get after it.

Lets Move!

Vincent Palko

Vince Palko is the author of Linebacker Fitness, The Super Body Blitz, and also the creator of Triple Your Endurance. An all natural energy boosting system created for the athlete and non-athlete. His website can be visited by going to Triple Your Endurance. Vince is a marathoner and triahtlete. Vince has been enshrined in both his college Bowling Green State University's and his high school's Hall of Fame for his performance on the football field. He has a FREE newsletter you can sign up for at his website as well.

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Pilates For Beginners

By Andy Franco

For beginners, Pilates will feel unlike any other exercise you have experienced. From the most seasoned athletes to the novice exerciser, Pilates has an entry level experience accessible to everyone. Pilates demands balance and core concentration. Most of the movements found in Pilates begin with the stabilization of the trunk. From a tightly focused center, the arms and the legs move away from the body in horizontal and vertical movements.

It will take time to adjust to the rhythm of Pilates since it consists of slow and controlled movements that focus on the quality and not the quantity of repetitions. For some first-timers you may feel like you are not exerting enough energy. Most people associate excess amounts of sweat and elevated heart rates with working out. Pilates goes against the grain in a world of strenuous weight lifting and pulsating music. With elements of yoga and meditation weaved in-between invigorating fluid movements, it may tend to not feel like exercise.

Most beginners start with a Mat Pilates class, however there are "beginner" level classes for Machine Pilates as well. Mat Pilates usually add exercise balls into the workout, and will introduce you to a variety of basic poses and positions. Instructors will walk you through each exercise, telling you how to and what you are working. There is a "workshop" feel to most studio environments where you are encouraged to learn. The bright, open spaces are not intimidating but all inclusive for new students.

Machine work tends to be more for the intermediate to advanced students. However, there are beginner machine classes that intensify the postures learned in Mat Pilates and act as a natural step for furthering a student's Pilates education. An above average knowledge of postures and poses will be needed for any intermediate classes, so be sure you take the time to really familiarize yourself with beginner Pilates classes before enrolling in more challenging courses.

Be sure to wear light and comfortable cotton clothing. Shoes are not required during the workouts. When performing the exercises, it is important to really concentrate on the movements you are doing. When the mind and the body work together in performing a pose, more muscle fibers are engaged. A strong, flexible and lean body is one that is aware of the work it is putting forth, and one that demands results from that effort. Lengthening and toning proponents can be found in the physical appearance of the body after just a few Pilate's sessions.

Joe Pilates, who invented Pilates is quoted as saying, "After 10 sessions you will feel a difference, after 20 you will see a difference, and after 30 you will have a whole new body." All that is required for a beginning student is a willingness to commit to the whole-body approach of Pilates, and the patience involved with learning to perform the exercises correctly.

Anyone and everyone can and should try Pilates for themselves. The difference found in a holistic approach to exercise is enlightening to the mind and awakening to the body. In a fast paced world where energy is at a premium, obesity is on the rise and depression is rampant Pilates could not be more appropriate and beneficial. Begin today, and feel the difference as Pilates heals your body and creates wholeness from the inside out.

For Pilates based physical therapy or private Pilates instruction in Brentwood California please click Rapid Rehab LA You can also find more information about Pilates and Pilates based Physical Therapy on our blog Rapid Rehab LA Blog

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Bicycle Designs & Styles - Choosing Between Custom Made Cycles and Factory Built Bikes

By Vin Hayes

Currently there are many types of bicycles available. Even so, the standard safety bicycle design developed in the 1800's is the basis of our current bicycle designs. The types of bicycle most commonly used today are mountain bikes, cruisers, touring bicycles, racing bikes, BMX's and utility bikes. The class a bicycle falls in hinges on a number of elements; style of construction, number of passengers, gearing and propulsion.

Mountain bicycles were intended for trail and mountain riding where the terrain is tough. The frames are constructed to resist the rough treatment of riding in natural settings. In addition, special tires and gearing make it easier for riders to get the power they require to keep moving.

BMX bicycles are another unique style. These cycles usually have little 16 - 24 inch traction treaded tires. They are small framed, making them easier to maneuver and much faster. BMX bikes are usually used for racing and even for doing fantastic tricks.

Racing cycles are designed for road cycling and they are all about speed. They're light weight and have excellent handling. Racing bicycles use drop handlebars, positioned lower than the saddle. This puts the riders body in the best possible aerodynamic posture. The closeness of the derailleur gear ratios permit the rider to pedal at the most effective cadence.

Touring bikes are unique in that they have racks mounted on them to carry the riders gear. These racks are attached to the frame of the bicycle in front and back. The wheel base is also longer than on a standard bike, which makes it able to carry more weight. Also, features such as wider tires and additional water bottle mounts are commonly incorporated.

Tandem bicycles carry two or more passengers at once. Tandem refers to the way the seats of the bicycle are set up, and not to the number of passengers it will carry. All the passengers of a tandem bike pedal, providing power. In most tandem set ups, the front rider controls the steering just like in a standard bicycle.

Low rider bicycles are normally home-built, extraordinary customized bikes. They have normally got an old-school curled banana seat with a extremely tall sissy bar. Ape-hangers are the norm for handlebars, giving the bicycle a "chopper" look & feel. They're normally chromed to the limit and have glittery, high spoke-count wheels.

Recumbent bikes & trikes are designed so that the rider is reclining back in a low-statured position. Also commonly referred to as 'bents. The seat supports the passengers back and the legs are extended forward to the pedals. The seat and pedals are usually at the same height. Tires used on recumbents are commonly smaller and farther apart than they are on an upright bike. Recumbents can be guided using either over- or under- seat steering.

There are other types of human powered vehicles referred to as "bikes" too. Though they are not technically regarded as bicycles, they work on the same general principles. They include unicycles, tricycles and quadracycles. Fun to ride, no doubt, none of these styles are used very often.

Despite the multitude of bicycles that are commercially available, there are always those that want to construct their own. Building a bicycle, trike, or tandem at home is fun and not awful hard. In fact, nearly anybody with a can-do attitude, a a couple of tools and some simple instruction could build a decent bicycle.

Bike building can be done in a shed or garage and it's an excellent small project. For individuals that want a custom-made bike without the custom built cost it's an excellent choice. The bicycle you make could bring back a old-time style or lead the pack into the future of bike construction.

Whether you decide to ride a factory built bicycle or a unique custom bike, the important thing is to get out there and ride! Next time, we'll discuss the important topic of bicycle safety.

For more information about Do It Yourself Bicycle Building, visit: http://biblioflip.com

K.L. "Vin" Hayes guides a team of autonomous authors and investigators. Over the last decade, they have worked in concert to produce quality digital reissues of vintage documents & books as well as original works. Vin specializes in how-to information that includes a wide variety of matters such as hunting & fishing, hobbies & crafts, self-improvement, construction and a great deal.

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