Fitness Tips

There is one thing you can always say about fitness- it is never too late to start working on it. Whether you are working, studying or just feeling out of shape, there is always time for working that incredible machine called your body.
It's not just the frequent cliché which states that if you don't have your health, you don't have anything. It is a well known fact that keeping your fitness shape is the best way to prevent diseases and maintain a healthy weight.

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Fitness workout has another important advantage - it's simply the fact that you can choose your favorite exercise programs. Whether it's running, walking, swimming or joining the local gym, an organized exercise program of any of the above, a key factor for a healthy living. If you are also able to enjoy your exercise programs, then your benefit is doubled.

A well known concern among almost every human being is body weight. An endless number of diets have been tried, some succeeded more, and some less, but fitness workout is probably the best way of all if we take into consideration that every physical activity has it's affect on calories burning, all of that of course, is a function of time and amount.
The human body needs constant energy to maintain itself. The funny thing is that even during resting or sleeping, the body burns calories, let alone during physical activity. The ideal way is to set an organized exercise program and dedicate between 20 to 45 minutes of fitness exercises a day.

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The following chart indicates the amount of calories that are burn after one hour of miscellaneous physical activities (note that all numbers are approximations).

Calorie Burning Chart

Activity	15min	30min	45min	60min
Aerobics (High-Impact)	165	320	500	660
Aerobics (Low-Impact)	135	270	400	540
Basketball (Game-playing)	140	280	430	550
Baseball/Softball	92	159	240	317
Circuit Training(with weights)	185	320	455	580
Cycling (6mph)	75	130	190	240
Cycling (12mph)	100	200	300	410
Cycling (15mph)	150	320	480	600
Cross-Country Skiing	145	300	450	600
Dancing (Swing)	110	205	293	390
Dancing (Line)	65	138	195	258
Downhill Skiing	100	200	300	400
Elliptical Trainer	235	548	690	905
Football	140	280	390	530
Golf (Walking)	45	115	170	230
Golf (Carrying Clubs)	80	170	260	340
Handball	165	325	490	655
Hiking (Avg. Incline)	105	190	280	360
Hockey	142	290	420	555
Horseback Riding (General)	65	130	195	260
Ice Skating (General)	110	225	340	445
In-line Skating	150	300	450	600
Jump Rope	170	290	460	620
Kayaking	75	150	225	300
Martial Arts	180	328	485	645
Racquetball	110	225	340	450
Rock Climbing (Ascending)	192	388	540	722
Rowing Machine	150	350	475	650
Running (10min mile pace)	180	360	540	730
Running (8min mile pace)	225	450	670	925
Skate Boarding	85	165	237	317
Ski Machine	125	280	425	575
Snow Shoeing (General)	140	290	405	535
Soccer	140	270	415	555
Surfing	48	97	146	195
Stair Climber	155	310	460	618
Swimming (freestyle)	130	250	380	510
Tennis (singles)	110	225	350	450
Ultimate Frisbee	55	105	174	222
Volleyball	48	90	144	190
Walking (flat, 17min mile pace)	65	130	200	275
Walking (hills, 17min mile pace)	90	180	260	380
Water Aerobics	70	140	210	280
Water Skiing	95	205	312	415

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The number of calories you burn depends upon three main things: your weight, the type of activity you do and the intensity level you are exercising at. Any activity can be performed at a variety of intensity levels. High intensity level demands more energy expending and as a result more calories are burned. Because of the variety of fitness exercises, a complete exercise program is one where you include three main components: aerobic fitness for healthy heart and lungs, flexibility and muscle strength, and finally, endurance. All exercise programs must include methodical stretching in order to prevent injuries of any kind.

Generally, an exercise program should be started progressively. The main idea is to set you a goal for the long term and a goal for the short term. for example: your goal is to run 3 miles in one month from now, but in order to progress slowly but surely you start by running 1 mile in the first few days, and than slightly intense your effort to run a little longer, and so forth. You can also set your goal to losing weight and by the same example set a long term goal of 15 lbs, and short term goal of losing the first 3 lbs. In order to follow your progress, it is recommended to take frequent measurements such as your weight at every stage, your pulse and blood pressure. Any slight change of the above will give you an aspect of your improvement.