A Cheesy Take on Cauliflower

Cauliflower dipped in low-fat ranch dressing certainly makes a great snack, but raw isn't the only way to enjoy this often overlooked veggie. Try it roasted with parmesan cheese, for a 104-calorie treat that hits the comfort food spot, courtesy of The Biggest Loser Cookbook:

Parmesan Roasted Cauliflower

1 1/2 cups (6 ounces) cauliflower florets 2 teaspoons grated reduced-fat Parmesan cheese 1 teaspoon chopped fresh parsley leaves 1/4 teaspoon garlic powder 1/4 teaspoon ground black pepper Salt, to taste 1 teaspoon extra-virgin olive oil

Preheat oven to 425 ° F. In a medium bowl, combine cauliflower, cheese, parsley, garlic powder, and pepper. Season with salt. Toss to mix. Drizzle with oil and toss again. Transfer to a small nonstick baking dish. Bake for 15 to 17 minutes, tossing once, or until lightly browned and crisp-tender. Serve immediately.

Makes 1 serving. Nutrition info per serving: 104 calories, 4 g protein, 11 g carbohydrates, 6 g fat (less than 1 g saturated), 5 mg cholesterol, 4 g fiber, 121 mg sodium

Conquer Your Cravings - 72-Calorie Muffin Makeover

Did you know the average bakery muffin has over 500 calories and 20 grams of fat? Scary!
Try these diet-friendly spiced pumpkin muffins that clock in at 72 calories each, courtesy of The Biggest Loser Cookbook:
Pumpkin Walnut Snack Muffins

Spray 1 1/2 cups whole-grain oat flour 1 teaspoon pumpkin pie spice 1/2 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 cup fat-free artificially sweetened vanilla yogurt 3 large egg whites 1/2 cup granular sugar substitute such as Splenda No Calorie Sweetener, Granular 1 cup canned pumpkin 2 tablespoon finely chopped walnuts

Preheat the oven to 350 degrees F.

In a food processor fitted with a metal blade, process flour for about 1 minute until no coarse grains remain. In a mixing bowl, combine flour, pumpkin pie spice, cinnamon, baking soda, baking powder, and salt. Sift mixture twice. Set aside.

In a large mixing bowl, combine yogurt and egg whites. With a sturdy whisk, beat until thoroughly blended. Add sugar substitute and pumpkin. Whisk to blend. Add the reserved flour mixture, stirring, until no flour is visible. Spoon the batter into the prepared cups until each cup is about two-thirds full. Sprinkle on walnuts.

Bake for 25 to 30 minutes, or until a toothpick inserted into the center comes out dry. Cool for 10 minutes.

Makes 12 muffins. Per muffin: 72 calories, 3 g protein, 11 g carbohydrates, 2 g fat (trace saturated), trace cholesterol, 2 g fiber, 193 mg sodium

Store any leftover muffins in an airtight container in the refrigerator for up to 3 days or freezer for up to 1 month.

Diets A-Z

Diet Type

3-Hour
Diet basics
Jorge Cruise's weight loss plan revolves around eating every three hours, hence the name. According to Cruise, eating every three hours promotes weight loss by resetting the body's metabolism and promoting fat loss – all while preserving muscle.

The 3-Hour Diet involves eating a meal or snack every 3 hours to keep hunger at bay and rev up the metabolism. It’s based on the theory that eating at 3-hour intervals helps the body burn fat for energy, rather than muscle.

In addition, Cruise includes sound guidelines on portion control and planning balanced meals. Because there are no forbidden foods or counting grams of carbohydrate or fat, the 3-Hour Diet can help reduce the cravings and binges often associated with dieting.


Upside of the 3-Hour Diet
There are no food restrictions - you can eat what you want as long as you stick to the portion sizes advised.

The diet has different plans for people with specific nutritional needs and preferences. There are suggestions for people who want to follow a heart-healthy diet, as well as those who particularly like fast food, for example.

The 3-Hour Diet is based on solid nutrition science. If followed properly and combined with exercise, this diet is a good weight-loss solution.


Downside of the 3-Hour Diet
It's easy to pile on the calories when you're eating every 3 hours. Make sure that each meal is within the portion guidelines of the diet.

For people with certain jobs or lifestyles, eating every 3 hours may not be convenient.

The primary exercise is "8 Minute Moves," strength-training exercises that can be done at home. Current health guidelines encourage at least 30-60 minutes of daily exercise, such as walking, biking, swimming or running, which get the heart pumping. Though eight minutes of exercise per day is better than nothing, it doesn't go far enough to truly promote overall health.



Blood Type
Diet basics
The idea is that by following a specific diet based on your blood type will improve digestion and cause weight loss.

According to this plan, which is from the books Eat Right 4 Your Type and Live Right 4 Your Type, each of the four blood types has a very detailed list of foods that must be avoided, based on the premise that blood type has its own unique antigen marker that reacts in a negative way with certain foods. You must purchase the book to figure out what you can and cannot eat. You also need to know your blood type.

Also, individuals have varying levels of stomach acidity and digestive enzymes, and these traits seem to be correlated with blood type. For example, people with type O blood are advised to eat a high-protein diet with no dairy products .


Upside of the Blood Type Diet
Good if you like specific do/don't eat lists.
Includes food amounts and how to time meals.
Each type accounts for exercise and other lifestyle issues, such as stress.
Restricted food intake will cause weight loss.
Processed foods are discouraged.

Downside of the Blood Type Diet
There is absolutely no scientific research that demonstrates a link between blood type, types of foods to eat, and body weight.
You have to know your blood type.
Unrealistic when family members have different blood types.
Regardless of blood type, the plans are extremely complex and tough to stick with.
Specific food groups eliminated, which can cause nutritional deficiencies.
Recommends many supplements.



Cabbage Soup
Diet basics
This easy-to-follow plan is designed to jumpstart your diet.

Eat as much cabbage soup as you desire for seven days and lose 10 to 15 pounds. The recipe varies slightly but includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes, flavored with bouillon, onion soup mix and tomato juice. Each day of the seven-day program has specific foods that must be eaten, including potatoes, fruit juice, many vegetables and, on one day, beef.


Upside of the Cabbage Soup Diet
Quick weight loss.

No limits to the prescribed foods.

Downside of the Cabbage Soup Diet
Diet low in too many nutrients (protein, minerals, complex carbohydrates) to continue for a lengthy period of time.

Reports of dizziness, weakness and inability to concentrate.
Short duration and restricted foods give little chance to change your eating habits long term.
Weight probably will not stay off.
The sheer volume of cabbage soup can produce excessive flatulence.



Food combining basics
The idea is that when foods are combined inappropriately, they cannot be absorbed from the intestinal tract. Weight gain is a result of eating patterns, not excess calorie intake.

The food combining diet is based on the chemistry of digestion. According to its advocates, when starches and proteins are combined in meals, they work against each other and cause the digestion process to slow down. This means that not all the nutrients in the food are digested, potentially leading to gastrointestinal problems and weight gain.

The food combining diet is based on the following rules:

Protein (e.g., meats, nuts, beans) and starches (e.g., bread, pasta, potatoes) should not be combined in meals.

In each meal, either a protein or a starch should be combined with a vegetable.

Fruits should never be combined with other foods.
In the food combining diet, 70 percent of the foods allowed are fruits and vegetables and the other 30 percent consist of one or two servings of starch such as rice or pasta and minimum amounts of animal protein. Dairy products are prohibited.

Variations of this diet have been around since the early 20th century and have been courting controversy ever since.


Upside of Food Combining
Eating more fruits and vegetables is highly encouraged by most health authorities.

Meals that follow this diet have the potential to be lower in calories. Because some proteins and starches are high in calories, restricting your meal to only one of these food types might mean ingesting fewer calories.

Weight loss may occur rapidly because of the limits on types of foods allowed (e.g., dairy products, processed foods).

Downside of Food Combining

You might find that you'll miss the traditional "meat and potato" meal. With this diet, you can say goodbye to spaghetti and meat sauce, Asian stir-fry with noodles, and chicken and rice.

This diet can be deficient in many nutrients if people don't make sure that they eat a balanced diet. Nutrients that could drop off the radar include protein, calcium, zinc, and vitamins D and B12.

The concept of food combining is controversial. In fact, there is plenty of evidence to show that combining foods in the same meal actually enhances the absorption of nutrients. For example, eating oranges (high in vitamin C) with steak has been shown to increase the absorption of iron from that meal.



Grapefruit
diet basics
Grapefruit contains enzymes that make our body burn fat for energy, resulting in quick and easy weight loss.

Although there are quite a few different versions of this plan, all require that you eat half a grapefruit before every meal to reap the benefits of the fat-burning enzymes. Calories typically are limited to less than 800 per day, although some versions require that you "eat until you are stuffed."

The grapefruit diet has been around in some form for decades. In general, weight loss comes from the extremely low calorie intake.


Upside of the Grapefruit Diet
Great if you love grapefruit.
Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C; the pink variety contributes beta-carotene.
Also good for coffee drinkers, as coffee is strongly encouraged.
No calorie counting.
Quick weight loss.

Downside of the Grapefruit Diet
Not so great if you don't love grapefruit.

The very low-calorie diet and encouragement to drink copious amounts of beverages containing caffeine make this diet dangerous.

Can be even more dangerous for people taking prescription medications. Many prescription drugs have adverse interactions with grapefruit juice.

Low in protein, fiber and several important vitamins and minerals.
Any diet that relies so much on a single food is too restrictive.



High protein
diet basics
The opposite of a high-carbohydrate, low-fat meal plan, this diet emphasizes more protein and fat and less reliance on carbohydrates to stimulate weight loss.

There are numerous variations of the high-protein diet, but all recommend 30 to 40 percent of calories from protein. Foods that are high in carbohydrates, especially sugars, pasta, breads, cereals and potatoes, are limited. This type of diet is sometimes referred to as a "low-carb" diet.

Most high-protein/low-carb diets are based on the theory that, if you drastically reduce the amount of carbohydrates you consume, the body will be forced to burn fat for energy. Studies are showing that the diets don't seem to be as bad as dietitians had feared, probably at least in part because people have such a difficult time following them that they modify the diets.


Upside of High Protein Diets
Foods that are high in protein generally increase our feeling of fullness and satiety, leading to less hunger. This means you're more likely to stick to the diet.

You can enjoy your favorite protein-filled foods such as steaks and hamburgers without guilt.

Lower-carbohydrate vegetables such as salad greens, tomatoes and broccoli are encouraged.

Downside of High Protein Diets
Some high-protein plans limit carbohydrates to unhealthy levels.

Elimination of bread and cereal products can result in less fiber in the diet. Also, people on high-protein diets may have difficulty finding foods with enough essential vitamins and phytochemicals.

Some high-protein diets also advocate higher-than-normal fat consumption. This may promote high cholesterol, heart disease and some types of cancer.

If you have a sweet tooth, the lack of sugar in this diet might have you climbing the walls eventually.



Low fat
diet basics
The logic of these diets is that, because fat contains more calories than carbohydrates or protein, limiting the fat in our diet is a simple way to promote weight loss.

All types of added fats, such as butter, margarine, mayonnaise, sour cream and salad dressings, are reduced or eliminated. Foods high in fat, such as fried foods, snack foods, cheeses and red meat, should be replaced with lower-fat versions or eaten in smaller portions. Most low-fat diets call for an increase of carbohydrate intake in the form of pasta, breads and potatoes.

A high-fat diet has been associated with numerous health conditions, from obesity to heart disease and even some types of cancer. The plan encourages the use of foods naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients .


Upside of Low Fat Diets
Foods that are low in fat - for example, vegetables, whole grains, fruit - are generally healthy.

Many high fat foods are also high in sugar, which is bad for you and can lead to weight gain. Cutting down on cookies and ice cream is never a bad thing!

A low-fat diet has been shown to reduce the risk of many health conditions, including high cholesterol, heart disease and obesity.

Downside of Low Fat Diets
Not all foods that are low in fat are also low in calories. For example, bread and pasta are both fairly low in fat but can pile on the calorie intake if eaten to excess.

There has been an explosion of foods that are reduced in fat yet contain lots of sugar: snack bars, cookies, cakes, candies, ice cream and so on. Those foods do not promote a healthy diet, even if they are low in fat.

Low-fat diets assume that all fat is created equal, which researchers now know is not the case. Monounsaturated fats, the type found in olive oil and certain oily fish, have been found to be essential to a healthy body and mind.

Some vitamins (e.g., vitamins A, E and K) are found predominantly in fatty foods. People who eat a low-fat diet normally are advised to take vitamin supplements.

Fat makes food taste better - it's sad but true. Therefore, if you try to eliminate fat from your diet, you end up with boring, bland meals, making it less likely that you'll stick to the diet.



NutriSystem basics
According to nutrisystem.com, their plan allows you to "lose weight in the comfort of your own home."

The well-designed Web site gives each person an individualized calorie level to help you lose between 1.5 and 2 pounds each week. The core of the plan relies on NutriSystem foods used as entrees for breakfast, lunch and dinner plus DESSERTS.

You don't have to buy their foods to participate in the program, but the meal plan revolves around the NutriSystem products, supplemented with fruit, vegetables and milk.


Upside of the NutriSystem Diet
Good if you don't want to plan meals or portions.
Offers a variety of options, including a vegetarian plan.
Good low-fat choices, balanced diet based on the USDA Food Guide Pyramid.
Good support with personal counselor, newsletters, chats and e-mails.

Downside of the NutriSystem Diet
Cost of food may be high.
Can be difficult and more expensive to buy for more than one person.
In addition to their packaged foods, you also have to buy fruits, vegetables and milk.
Opinions vary about the quality and taste of the prepackaged food.



Prepared meals basics
The pitch is that if you're sick of planning meals and cooking, you choose one of these plans that provide all your food in prepackaged meals. Just heat and eat.

You buy prepackaged foods daily or weekly that provide all of your meals and snacks. You don't need to worry about meal planning or portion control, and the meals are planned to meet most health guidelines.

There are several prepared meal plans that are available. Some allow consumers to buy a week's or a month's worth of breakfasts, lunches, dinners and snacks. Others offer individually priced meals that you can buy in your supermarket .


Upside of Prepared Meals
You don't have to do anything - all the calorie counting and portion control is done for you.

Nowadays there is a huge selection of prepared meals available in supermarkets, offering everything from mac and cheese to chicken tikka masala.

Some prepared meals are healthy and can provide you with a balance of protein, carbohydrates and fiber - if you make sure to read the nutrition facts label and list of ingredients.

Downside of Prepared Meals
These plans are expensive. Some dinners can cost close to $5 each, and subscriber-based meal plans may cost even more.

Prepared meals do not teach habits for lifelong weight control. When you stop buying the meals, you're likely to go back to old habits.

Some prepared meals have a very high sodium content, which can lead to high blood pressure and other health conditions.

In some places, there may be limited variety. And if you've bought a month's worth of food and you don't like the meals, you're stuck with them.



Shake diets basics
This diet requires that you replace some or all of your meals and snacks with a milk- or soy-based supplement that is low in calories and fat.

There are two types of liquid diets: medically supervised types like Optifast and over-the-counter types associated with plans such as Slim-Fast or other more broad-based diet plans such as Atkins. Over-the-counter plans suggest that you replace two meals and one snack with their product, then eat a healthy, balanced third meal that should be low in fat and calories. Medically supervised plans require that you use their product for your entire food intake for a specified amount of time; intake is typically less than 1000 calories per day.


Upside of Shake Diets
Ready-made simplicity and convenience with shakes.
Liquid meal replacements are low fat and often fortified with most vitamins and minerals.
Rapid initial weight loss.

Downside of Shake Diets
Rapid boredom with shakes.
Old food habits are not changed when you resume eating normally .
Weight may be regained quickly.



Slim-Fast basics
According to their Web site, Slim-Fast is an easy, nutritious, convenient, economical, great-tasting, simple and flexible method for weight loss and weight maintenance.

The basic Slim-Fast weight loss program has evolved from its original use of two meal replacement shakes and a sensible meal. In addition to shakes, Slim-Fast now carries snack bars, soups, pastas and more. The program encourages an intake of 1,200 to 1,500 calories per day, daily exercise of 30 to 60 minutes and lifestyle changes to promote long-lasting weight maintenance. The sensible meal uses regular foods with emphasis on portion control and following standard nutrition guidelines.

The shakes and bars are available in a variety of flavors, contain 170 to 220 calories and are fortified with vitamins and minerals. Slim-Fast also makes snack bars for between-meal cravings (120 to 130 calories each), Meal On-the-Go Bars for portable meals on the run (220 calories), and breakfast and lunch bars (paired with 8 ounces of fat-free milk, they provide 220 calories).


Upside of the Slim-Fast Plan
Flexible program that can fit individual needs.
Shakes and bars can provide a balanced diet for most people.
Good online support with communities, advisers and dietitians.
Lots of information about lifestyle changes, exercise plans, healthy meal and snack ideas and weight maintenance .

Downside of the Slim-Fast Plan
Shakes and bars can get monotonous for some people.
Some people still feel hungry when they stick to the plan.
The meal replacement makes it too easy to slip back into bad habits when you stop using the Slim-Fast products.



Sugar Busters basics
The idea is that eating foods high in sugar causes overproduction of insulin, which inhibits weight loss.

Refined sugar found in cakes, candies, and sodas as well as potatoes, white flour and pasta, is toxic, according to Sugar Busters. Eating these types of foods causes the body to produce increased amounts of the hormone insulin, which leads to increased amounts of body fat and weight.

The Sugar Busters diet aims to turn the tables on the traditional high-carbohydrate, insulin-producing diet. People on this diet are encouraged to eat fresh fruit and vegetables, whole grains and lean meat, and avoid all types of refined sugars.

Some proponents have claimed that this diet can help people avoid diabetes through its ability to control insulin production. However, this concept is highly controversial .


Upside of the Sugar Busters Diet
Decreasing sugar intake is never a bad thing. Most people consume approximately one pound of sugar per week!

Increased fresh fruit and vegetable consumption and decreased reliance on refined foods is a healthy goal.

The diet gives clear guidelines on which foods to avoid, making it easy to follow.

Downside of the Sugar Busters Diet
There is no scientific justification for the premise that healthy people who eat foods high in sugar will automatically gain weight.

Lumping whole foods such as potatoes, corn, and carrots with the "forbidden" sugars makes no nutritional sense.

The diet doesn't encourage exercise, which is an essential part of losing weight and keeping it off.



Weight Watchers basics
After years of the tried-and-true Winning Points Plan, Weight Watchers adapted their plans to include two approaches to weight loss: the Flex Plan and the Core Plan.

Weight Watchers is one of the longest-lived weight loss plans. After years of the tried-and-true points approach, Weight Watchers has adapted their plans with two paths to weight loss. The Flex Plan is a revamped version of the old points system, designed to be flexible enough to fit any busy lifestyle. If counting points isn't your style, the Core Plan is based on a list of healthy, satisfying foods that you can enjoy without worrying about their point value.

The Core Plan doesn't require counting. Instead, calories are controlled by limiting food choices based on their energy density and the risk of overeating. For example, you can eat dry cereal (and then only four specific brands) only with milk or yogurt, because too many people snack on dry cereal and overeat. For the same reason, nuts and seeds aren't included even though they have proven health benefits.

In contrast, the Flex Plan includes any food you can dream of, each with a specific number of points assigned. You can choose to splurge and blow a large number of points on a decadent dessert to satisfy a craving or eat a larger volume of lower-calorie, and therefore lower-point, foods. Points are assigned based on your weight. As you lose weight, your point number drops to allow continued weight loss.

Both plans include activity guidelines and encourage participation in either weekly group meetings or online support for optimum success. Both also include a “weekly allowance” for non-plan foods.


Upside of the Weight Watchers Plans
Core Plan focuses on new eating habits and eliminates food that contribute to overeating.
No counting or measuring in the Core Plan.
Flex Plan does not forbid foods, but can teach how to budget temptations in to a healthy eating plan.
Weekly meetings can provide support and improve adherence to the plan .

Downside of the Weight Watchers Plans
It may be hard to govern the use of Flex Points, which can sabotage weight loss.
The sensible approach may mean more gradual weight loss than some people expect .

Play Some Mind Games

If you find yourself thinking about nothing but all the foods you shouldn't have (mmmm, chocolate eclairs....), you may actually be increasing your craving for them.

What you focus on increases your desire for it, called in psychological terms "the law of attraction." But the good news is you can use your thoughts to your snacking advantage just as easily by focusing on all the yummy snack foods you can have and enjoy, how healthy you feel after making a wise choice, and by visualizing yourself meeting your goals and enjoying your new and healthier body.

In short, make eating well easier by concentrating on what you do want, not on what you don't. While we can't promise you'll never think of French fries again, this little mind shift can sure help keep you headed in the right direction when a snack attack strikes.

Workouts S - Y

Stair Climbing
Stair Climbing Basics
Stair climbing at the gym gives you the challenge of climbing real stairs without the impact and pressure on your knees.

Stair climbers simulate climbing real stairs. Most are of the stepper variety, where you stand on two foot plates, hold onto the handrails and alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill.

These machines often have programs to focus on specific areas. Or, you can control variables such as pace, duration and sometimes resistance and step height.

Most people think stair climbers intended for home use don't feel as good or as smooth as the high-quality stair-climbing machines found in gyms.


Upside of Stair Climbing
You burn more calories and strengthen your bones because this activity is weight-bearing.
Stair climbing is low impact, so the risk of injury is lower than that of climbing real stairs.
Using a stair climber prepares you for climbing the stairs you encounter throughout your day.

Downside of Stair Climbing
Stepping on a stair climber takes practice, and you may feel a bit clumsy at first.

Some people complain of knee, hip or low back discomfort while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may cause this, or it may simply be a poor exercise choice for some people.

If treadmills, elliptical trainers and stationary bikes bore you, this probably will too.

The stepper variety doesn't do that great a job of mimicking climbing real stairs, so there's little crossover effect.


Is Stair Climbing for You?
This chart can help you see how stair climbing fits your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system, legs, butt.

Calories Burned
About 408 calories an hour for a 150-pound person, 544 for a 200-pound person.

Gear
The machine, workout clothes, shoes and a water bottle.

Instruction/Facilities
You'll find stair climbers at almost any gym because they are one of the most popular pieces of cardiovascular equipment. If you buy one for home, don't waste your money on a cheap one.

Time
20-60 minutes a session.

Schedule/Flexibility
Depends on gym's hours.

Stair Climbing Tips
Proper stair-climbing technique is key to preventing pain and burning calories. Choose a comfortable stepping pace.

Take 6- to 8-inch steps.
Stand up tall with your hands resting lightly on the handrails.

Remember: The handrails are there to provide balance. Don't drape yourself over them or otherwise get overdependent on them.


Step Aerobics
Step Aerobics Basics
Step aerobics can take your cardio workout to new levels. Who knew that stepping up and down on what's essentially a glorified milk crate could be so much fun, burn almost as many calories as running, and make you feel so good?

Take a rectangle shaped platform, stack it atop one or more sets of Lego-like blocks called risers, add some spicy music, an enthusiastic instructor, a group of ready participants and voila - you've got yourself a step class! Once you learn the basic moves for getting on, off, over, across and around the step, the instructor will have you put them all together in choreographed sequences.

If you prefer a home workout, you can find steps of various heights at many retailers, as well as DVDs to guide you on your routine.


Upside of Step Aerobics
Burns tons of calories with about half the impact of running.
Gives your butt and legs an awesome workout.
It's fun and entertaining, especially if the teacher is good and the students are into it.

Downside of Step Aerobics
Some classes require so much fancy footwork they're like auditioning for a Broadway play.

Even if you're in shape you may find yourself stumbling over your step until you learn the basics.

Excessive stepping can lead to knee or lower back pain.


Is Step Aerobics for You?
This chart can help you see how step aerobics fits your goals and lifestyle concerns.

Body Parts Worked
Full body but especially legs, heart and lungs.

Calories Burned
About 605 an hour for a 150-pound person, 810 for a 200-pound person.

Gear
A step, well-designed aerobic or cross training shoes, plenty of water.

Instruction/Facilities
A gym that has step classes or at home with a step DVD.

Time
Most step classes and DVDs run for 20-90 minutes. You can take three to five classes a week.

Schedule/Flexibility
Check your gym for class schedules, or any time if you have your own step and DVD.

Step Aerobic Tips
Choose a workout geared toward your level of skill and fitness. Beginners should look for the words fundamental, basic, first or beginner in the title.

Even if you're in decent shape, start with no more than one set of risers under your step platform to give you a chance to master the moves.

For a full-body workout, look for a class that has five to 10 minutes of upper-body and ab work tacked to the end.



Swimming
Swimming Basics
Step off terra firma into a body of water and start swimming. There's no better way to take a load off, tone your muscles, and bolster your cardiovascular stamina.

Swimming is a great cardiovascular workout. It’s also a workout you can do without a lot of gear if you can find a body of water and the temperature is right.

There are four basic strokes: butterfly, backstroke, breaststroke, and freestyle. Most recreational swimmers stick with freestyle, also known as the crawl. You can either swim laps in the pool or head for an ocean, lake, or any other body of water that's large enough and deep enough to submerge your body.

Swimming depends more on the upper body and core than the legs, making it great for upper body and ab tone. The only drawback is that some strokes don’t use your leg muscles that much so you may not work a major portion of your total muscle mass. While swimming is great for rehabilitating a knee or ankle, it doesn’t do much for maintaining bone density and studies show it may not be the best weight loss activity either.


Upside of Swimming
Water's natural buoyancy. It supports about 90 percent of your body weight, so there's no painful jarring of your joints. Not only does this prevent injury, it helps prevent post-workout soreness.

Water is also 14 times thicker than air so it offers plenty of muscle toning resistance in any direction you move.

Swimming is a good exercise when recovering from a hip, knee or ankle injury.

Downside of Swimming
You need a certain amount of skill so you don't, well, flop around like a fish out of water.

Scientists speculate that you burn less fat and more glucose and that water keeps your body temperature and heart rate somewhat lower than do land-based workouts. For this reason, swimming is not the best choice for weight loss.

Depending on where you live, you may have trouble finding a place to swim, especially during winter months.


Is Swimming for You?
This chart can help you see how swimming fits your goals and lifestyle concerns.

Body Parts Worked Arms, heart, lungs

Calories Burned
While it varies by stroke, a 150-pound person swimming freestyle burns about 545 calories per hour, a 200-pound person burns 725

Gear
A swimsuit and goggles. For skill drills you may want to have a kick board, swim fins, and hand paddles.

Location
A pool or some other body of water

Time
20-60 minutes, 3-5 days a week

Schedule/Flexibility
Depends on finding a body of water and the temperature being warm enough


Swimming Tips
Supplement your swim program with 2-3 weekly weight training sessions to ensure that you stimulate bone growth. Do some land based cardio activity too.

If you haven't dipped a toe into a pool since summer camp, take a lesson or two. Breathing rhythm and technique are the keys to flying through the water like a dolphin.

A good pair of goggles will let you see where you’re swimming without the annoying stinging eyes later.



Tai Chi
Tai Chi Basics
An ancient Chinese form of exercise, tai chi is considered a martial art, but bears little resemblance to anything you're likely to see in a Jackie Chan flick.

Tai chi is characterized by soft, slow, flowing movements that emphasize precision and control rather than brute strength. It improves balance, coordination, flexibility and strength, and it calms the mind. In recent years, growing numbers of people have turned to this ancient practice to heal their modern aches, pains and illness.

Tai chi involves shifting your body weight in a series of 13 slow, graceful movements called forms. Many of these forms are named for animals and are patterned after the ways specific creatures contort their bodies. For example, one movement involves lifting your arms in the same manner that a white crane spreads its wings.

Each form in tai chi flows smoothly into the next, which keeps the body in constant motion. During the movements, the practitioner breathes deeply and meditates by blocking out distracting thoughts.
Proponents believe tai chi offers many health benefits, including facilitating gas exchange in the lungs and aiding the work of the digestive system. Studies show that Tai Chi does indeed provide cardio-protective benefits.


Upside of Tai Chi
The slow movements are beautiful to watch and calming to perform – a great break from hardcore workouts.
Nearly anyone can do it. If you have trouble with some movements, keep practicing and you’ll probably get them before too long.
Plus there's virtually no chance of getting injured during a tai chi class.

Downside of Tai Chi
Some people may feel self-conscious moving so slowly or frustrated that they don't sweat enough.

Tai chi requires a long-term commitment to gain a deep understanding of the skills and philosophies, so it's not for those who are impatient about seeing results.

The meditative portions of tai chi are likely to be a turn off for people looking for a more strenuous workout.


Is Tai Chi for You?
This chart can help you see how tai chi fits your goals and lifestyle concerns.

Body Parts Worked
Full body and mind

Calories Burned
About 270 an hour for a 150-pound person, 360 for a 200-pound person

Gear
Comfortable clothing

Location
Most martial arts centers offer tai chi classes. Your fitness center may also offer classes.

Time
30-60 minutes 1-7 days a week

Schedule/Flexibility
Once you learn the form, you can do it anytime, anywhere


Tai Chi Tips
Don't underestimate the power of tai chi: A study conducted at Johns Hopkins University found that tai chi lowered blood pressure in older adults nearly as much as 30 minutes of daily brisk walking.

Tai chi is now used in some cardiac rehabilitation programs and by people with conditions such as fibromyalgia, arthritis and multiple sclerosis.

The key to tai chi is relaxation. Don’t worry about looking silly; the benefits of tai chi are worth it.


Tennis
Tennis Basics
They can eat strawberries and cream at Wimbledon because a vigorous game of tennis helps you burn tons of calories.

If competition is your racket, tennis is a real winner. Whether you're just hitting around or trying to settle an old score, you'll find yourself really getting in the swing of things. And since most of us aren't blessed with a 100-mile-an-hour serve, long rallies really keep you running.

All that running can really add up, making tennis a great cardio workout.

Getting started isn’t tough. If you aren’t prepared to buy your own racket, ask around – the chances are good you’ll find a friend who has a racket stored in the back of their closet. After a lesson or two, you should be able to get out on the court and get your tennis workout going.


Upside of Tennis
If you're one of those people who can't stand the tedium of running or sitting on a stationary bike for hours at a time, sports may be the answer. And choosing a vigorous sport like tennis makes real sense from a fitness standpoint.

Tennis is a popular sport. If you find you really enjoy it, there’s a good chance you can join a local league and make it a social workout.

It’s fun.

Downside of Tennis
You're forced to rely on your partner. If you're stuck with someone who's busy or injured, you may be forced to give up your workout for the day.

Court time can be costly and hard to come by. Sometimes your only option is to join a club for megabucks.
You're also dependent on finding court time and (unless you're playing indoors) on the weather.
Starting any new sport is likely to have some frustrating moments.


Is Tennis for You?
This chart can help you see how tennis fits your goals and lifestyle concerns.

Body Parts Worked
Legs, arms, cardio

Calories Burned
A 150-pound person will burn about 475 calories an hour, a 200-pound person will burn about 635

Gear
Racquet, balls, shoes and appropriate clothing (tennis whites optional)

Location
Outdoor courts are available in most municipalities, and indoor courts in many

Time
Full matches don’t have a time limit, but you and your partner can play as long as you want


Tennis Tips
Technology has made the game more accessible for everyone. Racquets with larger heads and wider "sweet spots" seem to make every shot a good one.

Supplement your tennis with a good stretching program. Sudden stops and starts, along with occasional awkward movements, may make this an injury waiting to happen for an unlimber body.

For beginners, lessons are a necessity. Continuing lessons will help you get better as a player if you want to focus on the competitive aspects of the game.

Walking
Walking Basics
Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?

Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.

Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.

Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?


Upside of Walking
Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.

You can adjust your pace, technique and the terrain to accommodate your fitness level.

It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.

Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.

Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.

Downside of Walking
Some people find walking a bore.

It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.

To have a complete workout, you must also incorporate strengthening and stretching activities.


Is Walking for You?
This chart can help you see how walking fits your goals and lifestyle concerns.


Body Parts Worked
Heart, legs, lungs

Calories Burned
About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace

Gear
Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.

Instruction/Facilities
Anywhere, but you might want to try a track, treadmill, trail or mall

Time
20-60 minutes or more, three to six days a week

Schedule/Flexibility
Fits easily into most schedules. Can be broken into several 10-minute treks


Walking Tips
Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.

Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.

Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.

Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.

Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.



Yoga
Yoga Basics
Yoga is an exercise system that consists of a series of poses, postures and positions. The practice of yoga began in India about 5,000 years ago to promote union of mind, body and spirit.

Yoga is a physical and spiritual practice with roots in ancient India but with relevance to daily life in modern times. The typical workout blends strength, flexibility and body awareness with a series of poses, postures and positions called “asanas”.

While there are many forms of yoga, most yoga newbies find Hatha the best school of yoga to start with. It includes all of the basic yoga moves and breathing exercises, but leaves out the spiritual aspects of some other forms. There are also many different styles of Hatha yoga, some more meditative, some more physically vigorous.

One of the most appealing aspects of yoga is its ability to promote flexibility and relaxation. Most gyms offer classes or you can check your phone book for a local yoga studio. Most places offer classes in a variety of skill levels and times throughout the week. If classes aren’t your thing, check out a yoga DVD, TV program or book to help guide you through a routine.

Yoga can be practiced to enhance overall health, to improve balance, to heal and prevent injuries, to strengthen muscles and to open the body for meditation. Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body and spirit in equal measure. If you've never done yoga before, give it a try and see what it can do for you.


Upside of Yoga
Most people begin to see and feel improvements in their flexibility, strength and stress levels after only a few classes.
Yoga energizes your body and the associated meditation can help calm your mind.
Yoga can be done nearly anywhere, just remember to pack your mat on your next business trip.
You need very little equipment. A basic class typically runs $5-$20 a session.
A sense of camaraderie can develop among students taking the same class. You and your yoga buddies will gently encourage each other.

When you master proper positioning, it feels great and then you’ll feel more comfortable doing yoga at home on your own.


Downside of Yoga
If flexibility isn't your strong suit, you need yoga, but trying to get into and out of some of the asanas may be frustrating.

Yoga has its own terminology and you may feel as if you're trying to learn a foreign language as well as get your body into shape.

Large classes mean less individual instruction from the teacher so you may not use the right technique for the best, most comfortable results.


Is Yoga for You?
This chart can help you see how yoga fits your goals and lifestyle concerns.

Body Parts Worked
Overall body flexibility and strength

Calories Burned
About 180 an hour for a 150-pound person, 240 for a 200-pound person.

Gear
A mat is good if not essential; other props, such as ropes, blankets and blocks, may also be used.

Location
Almost anywhere

Time
Most classes last 30-90 minutes.

Schedule/Flexibility
The range of classes available can accommodate most schedules or you can do your yoga routine anytime on your own.



Yoga Tips
Yoga classes range from moderately taxing to extremely challenging, so choose one that suits your abilities and fitness level.

A good yoga instructor should appear calm and in control, explaining movements before doing them.

When doing yoga at home, be sure you have enough space. Nothing disrupts the peace like knocking an elbow into the leg of a coffee table.

Yoga beginners may find classes intimidating, but having an instructor will help make sure you are getting into position correctly. Plus, with support of the group you may push yourself to try postures you’d skip at home.

Workouts G - R

Gardening
Gardening Basics
Gardening gets to the "root" of fitness while you beautify your garden. Once you try digging, weeding and raking, you'll realize not all exercise involves motors and machines. Learn even more about gardening at iVillage's very own garden channel.

Classified as "exercise lite" by fitness experts, gardening can make a serious contribution to your overall activity level, but you shouldn't abandon your workouts. Cultivating the earth is a wonderful way to commune with nature -- and if you grow something healthy, so much the better!

The extent that garden promotes physical fitness depends greatly on the activities involved. Watering a flower bed or pulling a few weeds will obviously burn less energy and tax fewer muscles than raking an acre or building a rock garden. Yet the health benefits of gardening go beyond physical health to spiritual and emotional health.


Upside of Gardening
This is a fun way to burn calories while doing something useful instead of just trudging on a treadmill or repeating calisthenics.

Gardening is also good for reducing stress.

Gardening is one of the easiest ways for people to maintain contact with nature - you don't have to leave your yard to enjoy the outdoors.

Growing your own vegetables and herbs makes gardening a unique activity that combines the two fundamentals of weight control: diet and fitness.

It's good for the environment. You can minimize the use of chemicals or go organic if you want. Eating home-grown food also reduces transportation costs and pollution.

Downside of Gardening
Although gardening is a wonderful activity, you still should strive for at least three workouts a week to reap maximum health benefits.

If you have limited real estate to work with, it's kind of tough to participate, but container gardening is better than none.
There's more skill, equipment and knowledge required to do it right than you might think.
All that bending and straightening may be tough on your joints, especially your back and knees.

Some weekend warriors throw themselves into a big gardening or landscaping project after a long period of inactivity, then wonder why they're sore the next day .


Is Gardening for You?
This chart can help you see how gardening fits your goals and lifestyle concerns.

Body Parts Worked Potentially almost any area, depending on the tasks at hand.

Calories Burned Generally about 340 an hour for a 150-pound person, 454 an hour for a 200-pound person.

Gear Comfortable clothing, plenty of sunscreen, sunglasses, wide-brimmed hat, gloves, water and gardening tools as appropriate for your tasks.

Location Wherever you can find dirt to work in. Your yard, no matter what size, or a community garden or window box garden for city dwellers.

Time Design your garden around how much time you'd like to spend. It can be as much or as little as you like.
Schedule/Flexibility Depends partly on weather and climate but can fit most schedules.

Gardening Tips
Take care to protect your body. When you kneel, place a cushion under your knees. Keep your back straight and don't sit on your heels. Stand up and stretch your legs every 10 minutes or so.

Also, use a lightweight, long-handled shovel or spade, and don't overload it. Bend at the knee and step forward as you raise and dump each shovel full of soil.

Bend at the knees and hips when picking up tools, bags of soil, and other heavy objects.

Consider using ergonomically designed tools that are easier on the joints.

Many areas have gardening clubs. Members can offer tips on growing plants and avoiding injuries. County extension agencies can also give advice on gardening.

To prevent injury and increase comfort, be sure to do at least three cardio workouts a week and at least two full-body stretch and strength workouts .


Golf
Golf Basics
The ancient Romans played a golf-like game that involved striking a feather-stuffed ball with club-shaped branches. Luckily, you can skip the feathers and branches and play a more modern form of golf that owes its origins to the Scots.

For some people golf becomes more than a pastime - it's a way of life that culminates in a move to a golf community. Unfortunately, many courses are requiring motorized carts during peak hours or all the time, but you can a have a more enjoyable, more healthful and less costly time if you find a course that allows walking.

More and more women are enjoying golf, and the rise of Tiger Woods has piqued interest in many children. If you want to give your kids the opportunity, consider starting with a miniature golf course, then graduate to lessons with a pro and a driving range .


Upside of Golf
Golf is a game of strategy, so the best athlete doesn't always win.

Anyone from tykes to seniors can play.
Walking while pulling a golf cart or carrying your golf bag can help burn calories and up your stamina.
Golf lets you bask in the outdoors, and those who enjoy it have a lifelong social activity .

Downside of Golf
Break out your credit card -- this is an expensive pastime.
Playing can eat into family time on the weekends.
Use of motorized carts reduces the health benefits of golf, though it's still better than sitting in front of the TV.
Exercise is supposed to reduce stress, but for some golfers the sport is primarily an exercise in frustration that can veer into obsession. It isn't just in "Caddyshack" that people get teed off and throw their clubs.

Is Golf for You?
This chart can help you see how golf fits your goals and lifestyle concerns.

Body Parts Worked
Arms, back and trunk; cardiovascular system and legs if you walk the course.

Calories Burned
When carrying clubs, about 374 calories an hour for a 150-pound person, 498 for a 200-pound person. When using a motorized cart, drop those estimates to 238 and 317.

Gear
A full set of clubs will typically include a set of irons (3, 4, 5, 6, 7, 8, 9, pitching wedge), a set of woods (driver, 3, 5) and a putter; a bag, golf gloves, golf shoes, golf balls and tees. Plaid slacks not mandatory.

Instruction/Facilities
You need a golf course, lessons and lots of practice.

Time
Playing 18 holes takes about four to five and a half hours.

Schedule/Flexibility
Limited if you don't reserve a tee time, especially on weekends and in fine weather.

Golf Tips
You don't need to pay the expensive green fees every time you want to "practice." Many driving ranges offer a bag of balls for $2-$10 for about 50 balls.

Consider joining a gym that has a golf simulator for a less expensive way to fine-tune your game.
The cost of a lesson from a golf pro runs about $30 to $150 or more an hour.
Buying used equipment can save you a ton of money and serve your needs, as long as it's in good condition.
Working out to increase strength, flexibility, stamina and balance can help improve your golf game. And don't forget to stretch before teeing off.


Hiking
Hiking Basics
Hiking - a combination of walking, climbing, weight training and aerobics - is like working out in your own natural health club.

Some people think you have to go to Montana, Switzerland or Nepal to take a hike. You might be surprised to learn there are hundreds of miles of trails in every state in the union - and beyond.

Hiking may consist of a couple of miles of day hiking or a week climbing a mountainous region. Hiking for beginners is essentially an amble through the woods instead of on the street or track. You'll wear a fanny or backpack and either trail shoes or hiking boots.

Nearly anyone can enjoy hiking. It suits practically any age and any pace, whether it involves a stroll down a nature path with frequent stops to enjoy wildflowers, or trail running with a focus on fitness, or a two-week trek to take in fantastic scenery. Octogenarians, children and blind people have completed the nearly 2,200 miles of the Appalachian Trail - what about you?


Upside of Hiking
One great thing about hiking is that it is not a competition or a race. You reach the top of the hill in your own time. You control your pace and pause to enjoy views as you please.
Hiking is a break from the hustle and bustle of everyday life, a good way to reduce stress.
It's a great way to whip your heart, lungs and muscles into shape while taking in the sights.
The various styles of hiking can suit nearly anyone.
Picture yourself overlooking the Yosemite Valley or catching a glimpse of a Florida panther, or just enjoying the local foliage.

Downside of Hiking
Hiking has a greater risk of injury than walking because of uneven footing.
You also risk insect bites, ticks, cuts, bruises and other "natural disasters."
You might have to travel some distance to find a suitable hiking trail.
Picture yourself with blisters on your heels and a welt from a mosquito bite.

Is Hiking for You?
This chart can help you see how hiking fits your goals and lifestyle concerns.

Body Parts Worked
Lower body, heart and lungs; use of hiking poles gets the arms involved too.

Calories Burned
Varies greatly according to terrain, pace and load. For cross-country hiking, about 408 calories an hour for a 150-pound person, 544 for a 200-pound person. For general backpacking, raise those estimates to 476 and 635.

Gear
Day hikes require hiking boots or trail shoes, proper clothing, sunglasses, hat and a small pack filled with a snack, water, first-aid kit and flashlight just in case. Overnight trips additionally require boots, a larger backpack, camping gear, food and safety gear. Always bring a map.

Instruction/Facilities
The great outdoors. Newcomers can get tips and some instruction from hiking clubs that many communities offer.

Time
An hour to a week or more.

Schedule/Flexibility
Depends on your access to trails and length of hike but can fit most schedules.

Hiking Tips
Beginners should prep by embarking on a regular walking and weight-training program for a few months before attempting a hike more challenging than a flat, basic trail.

Start with shorter hikes that last only an hour or two, then gradually build up to full-day and multi-day hikes if you want.

Bring a map, don't hike alone, and always leave your itinerary with someone.

Always pack a snack, plenty of water and a first-aid kit. Many people find hip backs more comfortable than backpacks for day hikes, but backpacks are necessary for multi-day hikes.

Wear hiking boots or trail shoes, which are more substantial and have deeper grooves in the soles than walking shoes. If possible, get fitted by a boot expert at a hiking outfitter.

Don't drink from streams or lakes, no matter how refreshing and clear they look, unless you want to risk a visit from nasty intestinal parasites. Treat such water by using a good filter or boiling it.


Inline Skating
Inline Skating Basics
Rumor has it that inline skating was born out of the frustrated passions of a hockey player who needed to stay in shape during the summer months. Thanks to him, you can enjoy this fast-paced pastime all year round.

Inline skates look like ice skates, only they have wheels instead of blades. Unlike traditional roller skates, the wheels are arranged in a long row that runs the length of the skate. This makes for a faster skate and better control than traditional roller skates.

Skating is so enjoyable that you'll forget you're exercising. But safety, form and technique are musts. Get some instruction, practice, and stay within your abilities. Don't just strap on a pair of skates and go rolling down the street.

During foul weather you can stay in form and shape by patronizing a roller rink. After you've mastered the basics of inline skating, try adding hills and more challenging terrain. Or take things to another level: ice skating .


Upside of Inline Skating
You'll burn a scorching 8-12 calories per minute, tone inner and outer thighs, and improve your coordination.
While you're getting a workout, the wind whips through your hair and the scenery zips by.
This is one of those exercises that are more fun than chore.
You won't be bored.

Downside of Inline Skating
Although studies show that inline skating stresses the joints about 50 percent less than high-impact activities such as running, risk of injury from a face plant or back splat is still high.

Most injuries are the result of spills without protective gear.
Some locales, especially rural areas, lack good places for skating.
Weather is another limiting factor.

Is Inline Skating for You?
This chart can help you see how inline skating fits your goals and lifestyle concerns.

Body Parts Worked
Mainly the legs, core, heart and lungs.

Calories Burned
About 476 calories an hour for a 150-pound person, 635 for a 200-pound person.

Gear
Besides skates, safety gear is a must! Don't skate without strapping on a helmet, wrist guards, elbow pads and kneepads.

Instruction/Facilities
You'll want a flat and smooth surface to start. Many parks have paved paths suitable for skaters, and some community park and recreation departments offer instruction as well as facilities. Also, skate shops usually have instructors available.

Time
20 to 60 minutes typically, but some skaters go longer.

Schedule/Flexibility
Affected by weather but fits most schedules.

Inline Skating Tips
The initial costs: skates, about $100 to $400; helmet, $30 to $50; wrist protection, $10 to $15; elbow protection, $10 to $15; knee protection, $15 to $50.

To see if skating is right for you, rent from a shop before you buy all that gear, and get an introductory lesson.
Seek a qualified instructor to help get you started and to teach you the basics like stopping, turning and skating up and down hills.

Use etiquette when sharing the road with other types of exercisers. Obey all traffic laws and don't skate out of control or in areas that are beyond your ability.


Jogging/Running
Jogging/Running Basics
Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.

Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.

Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.

So what's the difference between running and jogging? If you feel like you're running, then you're running!


Upside of Jogging and Running
You can run virtually anytime and under any conditions.
It's a good way to be alone and think.
Or you can spend time with a partner.
You can also take it indoors on a treadmill or gym track.
It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.

Downside of Jogging and Running
Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
Doing too much, too quickly opens you up to injuries such as shin splints.
Some people find jogging and running a bore.
Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.


Are Jogging and Running for You?
This chart can help you see how jogging and running fit your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system and legs.

Calories Burned
Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.

Gear
A good pair of running shoes. For women, a good sports bra.

Instruction/Facilities
None required. Your local running club may have classes, teams or informal groups.

Time
20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.

Schedule/Flexibility
Should be able to fit any schedule.

Jogging and Running Tips
It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.

Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.

When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support .


Karate
Karate Basics
Karate is a serious discipline that packs a first-rate strength and flexibility punch.

Using blocks, kicks, punches, self defense and numerous striking techniques, karate can sharpen your physical awareness and thinking, while improving your hand-eye coordination and balance.

There are many styles of karate, such as kenpo (emphasizing the hands and feet equally, popular in the United States), shotokan (stressing linear movements) and goju-ryu ("hard/soft school"). A system of colored belts reflects the student's level of mastery, starting at white and typically progressing to yellow, green, brown and black .


Upside of Karate
The upside of karate is that it prepares you for almost any kind of attack that you could possibly imagine. With numerous self-defense moves, you have a better chance of escaping an attacker.

Karate builds confidence, promotes flexibility and improves reflexes.
Many children who would otherwise get little exercise enjoy these classes, but adults can take up karate too.

Downside of Karate
For the most part, it is better to leave the martial arts to the classroom. Before you take on a mugger or get into a fight, make sure you know and understand the consequences of what you are prepared to do. And most importantly, never hit first.

The quality of instruction can vary widely from one facility to another and one teacher to another. Credentials aren't standardized.

Make sure you are taking appropriate lessons from a karate master and not just some guy off the streets trying to make a buck.


Is Karate for You?
This chart can help you see how karate fits your goals and lifestyle concerns.

Body Parts Worked
Emphasis is on flexibility, strength, balance and coordination.

Calories Burned
About 680 an hour for a 150-pound person, 907 for a 200-pound person.

Gear
Proper dress and uniform is required. Certain schools do not mandate the uniform ("gi") jacket in summer but do require the gi pants, appropriate belt and a T-shirt sporting the school's name. Sparring equipment is necessary for most students, mainly footgear, hand gear and sometimes headgear and mouthpiece. Men should consider a cup, women a pelvic protector. Optional items include shin pads and chest protector.

Instruction/Facilities
A martial arts studio ("dojo"), which may also offer kickboxing, Tae Bo and other activities. Some community centers and most fitness centers offer karate.

Time
Allow 45 to 90 minutes. This gives enough time for a quick warm-up and then the learning portion of class.

Schedule/Flexibility
Depends on the facility; often can fit a schedule.


Karate Tips
A karate club is called a dojo. Karate style differs from dojo to dojo, so you may want to shop around to find the style that best suits your preferences.

Ask to observe a session or try an introductory lesson before signing up for a series of classes.

Consider karate for your children ages 8 and up. It's a positive way for them to direct their excess energy and learn respect and discipline.


Kickboxing
Kickboxing Basics
Pow! Bam! Zonk! Kickboxing provides a workout that packs a punch, a kick and a lot of health and fitness benefits.

Here's a combination of boxing, martial arts and aerobics. You get a full-body workout that increases balance, strength, flexibility and endurance.

Kickboxing classes are less formal than traditional martial arts classes. Moves include kicks and punches - some classes also include jumping rope, punching a heavy bag or a series of shadowboxing drills.

For those who get their kicks from kicking up their heels in class and not from getting kicked, cardio kickboxing programs provide a safer alternative .


Upside of Kickboxing
What could be better than punching or kicking something to relieve stress?
Kickboxing provides a great head-to-toe cardio and calorie-burning workout.
You'll also learn some self-defense, balance, coordination, speed and agility.

And hey, it's fun.

Downside of Kickboxing
Injuries are fairly common, especially for beginners who haven't yet learned the proper delivery of quick punches and kicks.
Many beginning exercisers will find this type of workout too strenuous.
If you don't click with the instructor or classmates, the fun factor can fizzle fast.


Is Kickboxing for You?
This chart can help you see how kickboxing fits your goals and lifestyle concerns.

Body Parts Worked
Just about everything - skeletal muscles and bones as well as cardiovascular system.

Calories Burned
About 680 an hour for a 150-pound person, 907 for a 200-pound person.

Gear
A good cross-training, basketball or aerobic shoe, wraps for your hands (to prevent injury), boxing gloves (if the class calls for them), cup or pelvic protector, and lots and lots of H20.

Instruction/Facilities
Look for kickboxing classes at your gym or local martial arts studio. Videos are also a great option. Some boxing instructors do not have standard aerobic certifications, but if they do it's a plus.

Time
A typical class lasts from 45 to 60 minutes. You can kickbox up to three times a week, more often if you're super fit.

Schedule/Flexibility
Depends on the facility's offerings but can usually fit a schedule. The video option works any time you can fit it in.

Kickboxing Tips
The classic beginner mistake is not initiating movements from the core of the body, which can be pretty joint-jarring until you get it right.

Another no-no: Don't lock your joints when throwing kicks or punches.
Take care not to overextend kicks. Beginners should avoid high kicks until flexibility increases .
Avoid exercising beyond your fatigue level.



Pilates
Pilates Basics
Pilates may sound like one of those $5 coffee drinks, but it is actually a highly sophisticated exercise form.

Pilates was originally created for injured war veterans, but the moves can teach you proper alignment so you move gracefully while working out your powerhouse muscles -- abs, lower back, thighs and buttocks.

The Pilates method concentrates on sculpting long, lean muscles that are strong and flexible at the same time. It strives not to overwork or neglect any muscle group as a method to avoid injury. There are two formats: One involves highly specialized machines with a private instructor, and the other is done on a mat as a group class.

Pilates can be adapted to accommodate a wide range of needs. It can benefit star athletes as well as your average Joe or Josephine .


Upside of Pilates
Pilates increases flexibility, strength and muscular endurance and improves posture, alignment, coordination and balance -- all without building bulky muscles.

Nothing is forced. You emphasize correct form rather than going for the burn.
The attention to the body's core, a focus that is missing from many workouts, can help prevent injuries.
Pilates promotes mind-body integration with improved breathing techniques and control of movement.

Downside of Pilates
Pilates can be expensive, especially private lessons on machines specially designed for Pilates.
If you like to master things quickly, this may not be the workout for you. Learning Pilates is a long-term, evolutionary process.
If you lack flexibility, this will be a very challenging way to exercise.


Is Pilates for You?
This chart can help you see how Pilates fits your goals and lifestyle concerns.

Body Parts Worked
All over but especially the core. Emphasizes joint flexibility and muscle balance, tone and elasticity.

Calories Burned
For a 150-pound person, about 250 calories an hour for a beginner, 350 for intermediate, 430 for advanced. For a 200-pound person, about 335 calories an hour for a beginner, 470 for intermediate, 575 for advanced.

Gear
Workout clothes. Pilates class or video, or private lessons on specially designed machines or a floor mat.

Instruction/Facilities
A Pilates center, or exercise at home with Pilates videos.

Time
Usually one hour.

Schedule/Flexibility
Depends on the facility's schedule or private instructor's availability; or whenever convenient if working out at home.

Pilates Tips
Good Pilates instructors go through a rigorous credentialing process, so be sure to ask what sort of training and experience your teacher has had.

You should round out your exercise program by including more aerobic activity, and don't abandon traditional weight training altogether.



Rowing
Rowing Basics
To experience of the muscle-building, calorie-burning advantages of rowing a boat, you don't have to live near the River Charles -- or any other river. You can hop onto a rowing machine.

Rowing machines have improved in recent years. The good ones feature flywheel and chain mechanisms, which provide a smooth and satisfying ride.

Many cardio exercises involve only the lower or upper body, but rowing addresses both.

You can use an indoor machine to train for outdoor paddling excursions because both versions work essentially the same muscles. This is a plus for the millions of people who enjoy crew, rowing, kayaking or canoeing.


Upside of Rowing
Rowing is good work for your legs, arms and back.
Studies of Olympic rowers found that rowing is one of the best ways to get in good cardiovascular shape.
Other studies show that rowers develop good upper-body bone density, which helps prevent osteoporosis.

Downside of Rowing
You need access to a rower. And make sure it's a decent one - otherwise, forget it!
Rowing is a non-weight-bearing activity. Studies are mixed on whether or not it helps build bone density in the lower body.
How many people do you know who have a rowing machine gathering dust in their garage?


Is Rowing for You?
This chart can help you see how rowing fits your goals and lifestyle concerns.

Body Parts Worked
Limbs, back and cardiovascular system.

Calories Burned
At moderate effort, about 476 calories an hour for a 150-pound person, 635 for a 200-pound person.

Gear
A good-quality rower.

Instruction/Facilities
A gym or at home. Proper instruction on form via video or an experienced personal trainer.

Time
20-60 minutes, three to five times a week.

Schedule/Flexibility
Any time at home or according to availability at a gym.

Rowing Tips
Rowers with heavy, metal flywheels are best.

Avoid rowing machines that consist of two arms and a pneumatic piston for resistance.

Though it's not classic form, switching your grip to underhanded or even one arm can give your hands a rest and keep you going longer.

Use your legs and hips. That's where your drive comes from.

Workouts A-E

Bicycling
Bicycling Basics
Biking isn't only fun, it's great exercise. It brings a new meaning to the words "training wheels."

For those of us who don't like exercising indoors, bike riding is a great way to get exercise and to get somewhere in life. Ride with friends or family, or go solo and let your daydreams keep you company. Run errands, commute to work or just go out and pedal hard to feel the wind in your face. Ride the road or hit the trails. With modern bike technology, almost no area is out of bounds.

Upside of Bicycling
Biking is one of the best fitness activities for whole families to enjoy together.

It’s also a great stress-busting solo activity.
Cycling is the one activity that allows you to cover some real distance.
There are plenty of biking tours available now through various regions of the country or world.
Biking is good for the planet’s health as well as your own. Why drive to the market for a loaf of bread when you can have fun getting there?

Downside of Bicycling
More than most outdoor activities, bicycling is subject to the vagaries of the weather.
High speeds and relatively little contact with the road don't mesh well with wet or icy conditions.
Road safety is key. Bicycling on roads filled with car traffic can add to your stress level instead of reduce it.
The road isn't the only thing that's slippery when wet. Brakes are, too.
Long, frequent rides can strain the neck, back and arms and even impair men’s fertility.


Boot Camp
Boot Camp Basics
Boot camp is a fast-paced, military-style interval-training class that incorporates calisthenics like the ones you did in the fifth grade. Classes include jumping jacks, pushups, running in place, football-style drills and lots of yelling. If you've always wanted your own personal drill sergeant, you'll love these classes.

The sessions are efficient because they incorporate a wide range of exercises at high intensity. You’ll strengthen your muscles and bones in addition to getting an excellent cardio workout.

If you have enough self-discipline, you can design your own boot camp for free by taking advantage of fitness trails and “par courses” that many municipal parks offer. Better yet, invite a few friends along to keep each other motivated.


Upside of Boot Camp
Tons of repetitions will tone muscles, and the fast-paced drills will keep your heart pumping.
Though there is a lot of repetition, the wide range of activities and quick tempo stave off boredom.
The result: a serious workout and great calorie burner.
For those who need a push to get moving, boot camp should do the trick.
For advanced exercisers who are tired of the same old routine, this could shake things up.

Downside of Boot Camp
Boot camp is not advisable for beginners or anyone who’s nursing and injury.
The risk of injury is high, especially because many of the moves are quick, ballistic and super intense.
Not all boot camp instructors are certified, well trained or safe.
Do you really want to relive fifth-grade gym class, perhaps with a dash of “Full Metal Jacket” tossed in for good measure?


Cardio Dance
Cardio Dance Basics
We have Jane Fonda to thank for popularizing this group class format featuring music with a beat, dance-style choreography and a whole lot of sweat.

Gone are the days where all participants don striped leotards and bulky leg warmers -- though there are still a few around. Today there is a class for every body, size, age and style. From step to salsa, you'll find a class that inspires you to burn calories and whip your heart and lungs into shape while having a great time.

In addition to promoting camaraderie, the group format increases motivation. This is a notable attraction for people who have trouble sticking to a fitness program or don’t like solo activities.

Cardio dance classes are often offered in three categories: low-impact (most suitable for beginners), intermediate (improving basic cardiovascular health) and high-impact (a hard workout for advanced exercisers). Starting at an inappropriately high level will increase your risk of injury, but taking a class that’s too easy for your level of fitness won’t increase your heart and lung power.

Many types of cardio dance classes are available. Some focus only on the cardio workout, but others have incorporated strengthening and flexibility exercises as well.


Upside of Cardio Dance
A good class is like a fabulous party. You can't stop dancing and you find yourself drenched in sweat even if you've previously had an aversion to exercise.

There can be a sense of camaraderie with other students if you all take the same class often. You and your dance buddies will spur each other on.

A good instructor will emphasize the importance of warming up and cooling down, two things that many solo exercisers forget to do.

When you nail down the proper techniques from classes, you can feel more comfortable exercising at home along to a cardio dance DVD or TV program.

Some people find cardio dance so much fun that they get hooked on physical fitness and branch out into other exercises they might otherwise not have explored.


Downside of Cardio Dance
Classes offer generalized instruction rather than individual.

If you are a serious athlete or serious couch potato, it may be difficult to find a level to suit you.

Increased repetition of the same movements in the same class increase your risk of injury -- you need to understand your limitations before leaping into a Cardio Blast Off or other advanced classes, especially if you've been injured or have any medical conditions.

Not all instructors are motivational or pay enough attention to safety.

Is Cardio Dance for You?
Body Parts Worked
Heart, lungs, full body

Calories Burned
About 408 an hour for a 150-pound person, 544 for a 200-pound person. Even more for high intensity classes.

Gear
Comfortable attire, water bottle, cross-training or aerobic sneakers. A good sports bra.

Location
Most gyms have dedicated classrooms with specialized flooring designed to absorb impact from group classes. At home, never work on concrete or carpet over concrete.

Time
Typical classes run 45-60 minutes.

Schedule/Flexibility
The range of classes available can accommodate most schedules.



Cardio Dance Tips
Find a certified instructor and style of class you like and can stick with. Seek out a gym with a schedule that offers lots of choices to accommodate your needs.

Beginners, inform the instructor that it's your first class and don't expect to do all the moves your first time out. Also let the instructor know if you have any outstanding medical conditions or injuries.

If you don’t want to join a gym, many community centers and schools offer cardio dance classes. But make sure the floor is suitably resilient.

Be sure your instructor begins with a 5 to 10 minute warm up before speeding things up. And the class should end with a cool-down period to bring your heart back to normal safely.

Wear good sturdy aerobic shoes rather than walking or running shoes. Aerobic shoes are stiffer and more structured to protect your joints from the ankles on up.

Drink enough water before, during and after the class.

It’s especially important to get prior approval from your doctor if you have heart trouble, joint problems or are prone to foot disorders such as diabetic ulcers.

Group fitness classes are an outstanding cardio exercise. It strengthens your heart and lungs, improves your cardiovascular system’s ability to deliver oxygen throughout your body, lowers your resting heart rate and builds your stamina.

It’s also a good example of a weight-bearing exercise, strengthening your bones and reducing your risk of osteoporosis. Dance inspired fitness classes can also be a decent muscle-strengthening and weight-loss exercise.

Be sure to follow correct techniques from a qualified instructor in a class at your level, in a facility with appropriate flooring. Failure to do so increases your risk of overuse injuries such as shin splints and traumatic injuries such as an ankle sprain.

You’ll still need to create a balanced workout program by including strength training, stretching and a variety of other types of cardio training. Strengthening exercises, in fact, enhance the weight-loss potential of cardio dance by boosting your metabolism.

Cardio dance can also open the door to other exercise experiences. It attracts many people to a fitness center who otherwise wouldn’t visit one. Once there, you might become interested in yoga, belly dancing, kickboxing, spinning, racquetball or weightlifting.



Circuit Training
Circuit Training Basics
What do you get when you cross an intense weight workout with an equally demanding cardio routine? Circuit training.

This is fast-paced weight training where you move from exercise to exercise -- sometimes running from one to another -- without taking a break.

Many exercises focus primarily on strengthening or cardiovascular activity, but circuit training combines both. You get to build up your muscles and your heart.

Instruction is typically offered in small groups. Each activity is brief, in some cases lasting as little as 15 seconds. Then you move right on to the next station, without resting so you keep burning calories and working your heart.

Activities range from weight machines to exercise bands to dumbbells to calisthenics. There may be several dozen stations, with a session lasting half an hour or so.


Upside of Circuit Training
This is a wonderful workout to liven things up if you're feeling stale from doing the same-old, same-old.
Circuit training is also the ideal routine if you're short on time.
The wide variety and energetic pace prevent boredom.
You go at the level of intensity that’s right for you but can still enjoy the motivational aspects of a group setting.
Check out a circuit training DVD you can do anytime you feel like burning fat and working up a sweat.

Downside of Circuit Training
Although you'll build moderate amounts of strength and burn some calories with circuit training, it's not a pure form of either one.

Slower, heavier strength training is better for building strength, and traditional aerobic workouts are better for burning calories and improving your cardiovascular fitness.

Depending on the size and speed of the class, an instructor might not have enough time to check each participant’s technique and form thus increasing risk of injury

Is Circuit Training for You?
This chart can help you see how circuit training fits your goals and lifestyle concerns.

Body Parts Worked
Just about everything – skeletal muscles and bones as well as cardiovascular system.

Calories Burned
About 544 an hour for a 150-pound person, 726 for a 200-pound person.

Gear
Regular workout clothes and a way to measure your heart rate or effort level.

Location
Weight machines, free weights and any other equipment that can be used for weight training. Can be done at home or a gym.

Time
20-60 minutes one to three times a week.

Schedule/Flexibility
Can fit even a busy schedule.



Circuit Training Tips
Try a "super" circuit: Alternate one minute of an aerobic exercise such as jump rope, stepping or stationary cycling with 15 reps of a weight-training exercise.

Don't forget to take your heart rate every 15 minutes or so, or at least rate your effort on a scale of 1-10 so you don't overdo or underdo it.

Many gyms have a circuit of weight machines so you can simply move from one to the next.


Climbing
Climbing Basics
Overcome your vertically challenged existence by climbing the walls -- literally. Sports climbing is one of the best ways to build strength, balance and coordination without setting foot in the weight room.

You climb a wall riddled with foot- and handholds while tied to one end of a rope. Your partner controls the other end of the rope, so you are safe and secure.

Climbing is a good total body workout. It promotes endurance and cardiovascular health, muscle and bone strength, and flexibility, without the tedium that some exercises can induce.

For some, climbing is primarily a fitness routine. For others, it becomes part of a quest for enlightenment and harmony. You might just start out in the neighborhood gym and end up scaling a monolith in Utah or a cliff in Yosemite.


Upside of Climbing
This activity requires and develops the perfect blend of physical prowess, mental toughness and cerebral dexterity.
You'll get so involved in the process you'll forget it's exercise.
This is one exercise that will not make you yawn.
If you graduate to outdoor climbing, you can enjoy amazing views of some of the most beautiful places in the world.

Downside of Climbing
You have to invest a lot of time to become a proficient climber.
You need a partner to "belay" you (manage the climbing rope), so this is not a solo venture.
If you’re not young and in shape like many climbers are and don’t know their lingo, you might feel intimidated starting out.
Climbing requires a lot of complicated gear, scrupulous safety measures. Plus, if you get serious about participating, it’s not exactly inexpensive.

Is Climbing for You?
This chart can help you see how climbing fits your goals and lifestyle concerns.

Body Parts Worked
All over, especially the hands, arms, legs, core and cardiovascular system.

Calories Burned
About 750 an hour for a 150-pound person, 1,000 for a 200-pound person.

Gear
A harness, climbing shoes, chalk bag, unrestrictive workout clothing. The ropes, hooks and other heavy-duty equipment are typically provided by the climbing facility but you’ll have to rent or provide your own.

Location
More and more gyms have climbing walls. You can also sports climb outdoors on rock formations, depending on the weather and where you live. Most climbing gyms require that you take an instructional course and participate only when there’s a qualified staff member overseeing the facilities.

Time
30 minutes to 3 hours.

Schedule/Flexibility
Can fit most schedules, when the facility is open – or when climate and geography permit outdoor climbing.

Climbing Tips
When you first start, know that you'll tire quickly and suffer from soreness the day after, especially in the forearms, back and shoulders.

Climb with a more experienced climber when you’re first starting out – you can get invaluable tips and suggestions.

If you’re interested in climbing outdoors, you can gain confidence by first learning in a climbing gym and improving your technique and abilities. Hire a guide for outdoor excursions.

Climbing instructors can also teach you important relevant matters such as nutrition, route setting and knot tying.



Dancing
Dancing Basics
Dancing is one workout that allows you to march to the beat of a different drummer, beat, bop or groove. And if you’ve ever seen Dancing with the Stars, you know there’s direct evidence at how fantastic a shaper-upper it is.

The steps, patterns and music keep your mind busy while you work your heart, burn calories and tone your muscles. Before you know it, you're drenched with sweat and feel exhilarated.

Nearly everyone can find some type of dancing to enjoy, from hip-hop to country line, from Irish step to jazz, from pole dancing to waltzing, from belly to Bali.

Folks who wouldn’t be caught dead pumping iron or doing squat thrusts can help keep fit while dancing the night away.


Upside of Dancing
Dancing allows you to explore different cultures and rhythms with styles such as salsa, ballet, swing, belly dancing and, yes, disco.

It builds balance coordination and style.
It's also a wonderful way to meet people.
You can have so much fun you’ll forget you’re getting exercise.
A huge range of styles are available in a wide range of locations, from dance studio to fitness club to community center. There’s also tons of great dance-style workout DVDs on the market for all levels of exercisers.

Downside of Dancing
It's easy to get tangled in the footwork or overload your circuits if you're not a natural or you try too much too soon.
Shy people might find it hard to get started in dancing.
Depending on the location, the quality of instruction and attention to technique and safety can vary greatly.

Is Dancing for You?
This chart can help you see how dancing fits your goals and lifestyle concerns.

Body Parts Worked
Varies depending on the type -- in general the cardiovascular and musculoskeletal systems.

Calories Burned
In general, about 306 calories an hour for a 150-pound person, 408 for a 200-pound person. A slow foxtrot will burn fewer calories than square dancing or disco.

Gear
Comfortable clothing and shoes. Some styles require specific shoes and even costumes depending on how serious you get. Inquire about footwear and clothing requirements if you plan to take lessons.

Instruction/Facilities
Classes are offered at community centers, ethnic societies, colleges, adult continuing education programs, dance schools, dance clubs and fitness centers. Private lessons are also available.

Time
Typically 60-90 minutes.

Schedule/Flexibility
Fits most schedules; ask about hours at your nearby facility.

Dancing Tips
Classes and dances are widely available. Check your newspaper’s weekend section or a community Web site.

You can usually try one class before committing to a series of lessons.
You can go to a disco or country-western club and freestyle to your heart's content. Lessons are not a must.
When you’re getting started, you may get winded easily. Take breaks and drink water when needed.
If you are taking a class that requires a partner, note that most classes have you change partners every few minutes.



Elliptical Trainer
Elliptical Trainer Basics
Part stair climber, part treadmill, part stationary cycle, elliptical motion trainers are a hot aerobic machine.

Your legs travel both forward and backward in an elongated circular movement. On some models you also pump poles back and forth for an upper-body workout.

Also known as cross trainers, these machines exercise your bones as well as your heart. They provide a weight-bearing activity that still goes easy on the joints.

Various models have options that add variety. In addition to adjusting duration and speed, you can change resistance, direction and often the stride and the incline of the ramp. Some models have programs that focus on certain goals, such as losing weight or toning gluteal muscles. It’s also possible to improve balance and posture by not relying on the hand grips.


Upside of Elliptical Trainers
Elliptical trainers provide a good break from the pounding of other aerobic activities.
They’re easy to use.
This exercise is an excellent cardio workout and a decent way to lose and keep off weight.
While exercising you can watch TV, catch up on your reading or spend some time with your daydreams and thoughts.
People with joint or bone problems may benefit from this low-impact exercise, though they should get a doctor’s OK first.

Downside of Elliptical Trainers
The calorie counters on most machines exaggerate your effort.
Poorly designed models will make you feel as if you're stumbling downhill on your tiptoes.
Some people consider this exercise tedious.
The upper body aspect doesn’t add much in the way of calorie burn or strength development.
Some people experience numbness in their toes when they elliptical train for longer periods of time.

Is an Elliptical Trainer for You?
This chart can help you see how elliptical trainers fit your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system, legs and in some cases the arms.

Calories Burned
Up to about 775 an hour for a 150-pound person, 1,025 for a 200-pound person.

Gear
An elliptical trainer and a good pair of light and flexible walking or running shoes.

Instruction/Facilities
You'll probably prefer using a high-quality gym model as opposed to the more cheaply made, poorly designed home models though some of the more expensive home models aren’t bad

Time
20 to 60 minutes, three to six times a week.

Schedule/Flexibility
Whenever the gym is open and the machine is free.

Elliptical Trainer Tips
Experiment with a combination of speed, slope and resistance level to find the proper workout intensity.

Use the calorie counter as a guideline rather than gospel.
As your body adjusts to the workout, you can increase resistance or time.
Practice good form, which especially means not relying on the handrails too much.
If your feet tend to get numb when using an elliptical trainer, try experimenting with different shoes and be sure to emphasize the push through the heel as you pedal.



Workout Ratings:
Cardio: Does it raise your pulse and exercise your heart?
Flexibility: Will it increase your flexibility?
Strength: Will it build muscles and make you stronger?
Weight Loss: Does it burn calories and facilitate weight loss?
Safety: Can most people perform without getting hurt?
Cost: Will this workout break the bank? (rated from low to high cost )