Fitness Tools: The Exercise Ball

The exercise ball is a great fitness tool, especially for ab workouts. There are many ab ball exercises that can be done to strengthen the "stabilizing muscles" of the body. These muscles don't usually get a good workout with the standard group of ab exercises. The exercise ball can also provide some variety in your fitness routine and keep things interesting, which can help you stay motivated.

There are some basic guidelines to follow when selecting an exercise ball. Personal trainers and other health club personnel can help you find the right size ball if you are at the gym. If purchasing one for home use you can follow the manufacturer's guidelines.

Here are some things to keep in mind to make sure you get the ball that is right for you:

• When you sit on the exercise ball you should be able to put your feet flat on the floor.
• Your knees should be equal with your pelvis or lower.
• Weight is a factor in sizing the ball, so you may want to adjust accordingly if you are heavier or lighter than average for your height.
• Remember that you will need an air pump to keep the ball inflated. If it doesn't come with one, pick one up at your local sporting goods store.
• Don't forget to think about where you will store the ball. Although they are a super tool, they take up a bit of space.

Get Your Body Moving

To burn fat you need to exercise. A regular treadmill workout will help you lose weight and improve your metabolic rate so you can burn calories faster. If you are on a low-calorie diet, exercise can also prevent your body from going into starvation mode, which happens when you body naturally lowers your metabolism to conserve calories. The other benefits of exercise include lower risk of weight-related problems such as diabetes and heart disease.

If you exercise you will gain muscle mass and burn fat. This may not contribute to your overall weight loss goals, but it will make you look trimmer and tighten up your “problem” areas such as your butt and thighs. Exercise also produces lean tissue, which is needed to metabolize fat.

Join a fitness gym or find an exercise buddy to help get you motivated. Exercise is one of the main components of fitness, but remember that you need to pair it with a healthy diet. Exercise is not an excuse to eat whatever you want. If you cut calories and exercise for 30 minutes on most days of the week, you will be well on your way to achieving your weight loss goals.

When Can I Start Going to the Gym After I Give Birth?

After giving birth, many women are anxious to get back to the gym and slim down to their pre-baby weight. It is important to allow time for your body to heal and adjust to the traumatic changes if just went through. But when is it safe to workout again?

If you had a natural birth, you can start to do light exercise such as walking and yoga poses within a few days after giving birth. Wait at least six weeks before getting back into a higher impact exercise routine. If you had a c-section, wait six to eight weeks before getting back into an exercise routine, although light walking is safe. As you regain your strength, you will start to build your stamina and can then increase the amount of exercise you do each week.

Fitness health is important, but always listen to your body and don’t overdo it. If you weren't active during your pregnancy or did not do much exercise in the second half of your pregnancy, consult your doctor before you begin to exercise again.

Boost Your Metabolism

Have you found that your once slightly snug jeans are now impossible to zip? Do you pore through fitness articles looking for the one cure-all exercise move or perfect diet? As you age, your metabolism slows down and it becomes harder to lose weight and stay in shape. One of the best benefits of physical fitness is that it will boost metabolism. Here are some fitness tips to help you whip your metabolism into shape:

• Aerobic exercise makes your heart to pump faster and kick starts your metabolism. If you are just beginning a fitness routine, try to factor in at least 30 minutes of cardio four to five times a week.
  
• Muscles burn more calories than fat. The more muscle you have, the greater your metabolic rate will be. Make time for a regular weight training session in your workout routine. Although aerobic exercise burns more calories than weight training, weight training has a longer lasting effect on your metabolism. You will continue to burn calories for a few extra hours after you do a weight work out.
  
• Eat more often. Studies show that people who eat five small meals a day as oppose to three large meals a day have a faster metabolism because it keeps their metabolism in high gear, helping them burn more calories overall. Keep low-calorie, high-protein snacks, such as almonds, cottage cheese and tofu, at hand.
  
• Do not rely on cutting calories alone to lose weight. When you cut calories your body becomes accustomed to operating with less energy. If you cut too many calories, your body will go into starvation mode and therefore conserves calories rather than burns them. A healthy lifestyle includes exercise, so if you want to lose weight you need to incorporate a regular fitness routine into your everyday life.