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.