As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.

Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints.

The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.

Flexibility is the medical term used to describe the range of a joint’s motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.

If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the motion range.

The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.

Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.

However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise

Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced sore muscles.

The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity

Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility

Sore muscles or muscle pain can be excruciating, owing to the body’s reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.

First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.

Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.

In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.

These experiments led to the “spasm theory,” an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.

According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, “No pain, no gain.” What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Imagine a vest that can gently sooth your stiff, sore back and shoulders or a cute little glove that helps eliminate the numbness, tingling and pain associated with carpal tunnel, Raynaud’s or arthritis. Or therapy socks that help ease the neuropathic pain of diabetes. Well, imagine no more. Thermomedic scientists have created a unique range of therapeutic garments that harnesses the beneficial power of thermal therapy for your good health. Functional clothes that use your natural body temperature to ease pain, reduce muscle stiffness and improve joint mobility. Even a small improvement in your health and well-being can allow you to lead a more active and happier life and work to reduce the dependence on painkillers and anti-inflammatories.

How Do Bio-ceramic Fibres work? These new bio-ceramic fabrics incorporate superfine, natural earth minerals and ceramic oxide powders blended with cotton fibres which allow the skin to breathe to reduce perspiration, odour and the risk of skin irritation. Far infrared therapy clothes use advanced nanofibre technology to ensure optimum therapeutic benefit.

These clever clothes naturally enhance blood circulation without elevating blood pressure which is crucial to improve healing and maintain good health. This means the thermal therapy works exactly where you require maximum therapeutic benefit, without the need for invasive treatments or high-dose medications which can often complicate the situation with unpleasant side-effects, such as nausea. On top of this, far infrared therapy garments, can be effectively used for retaining the position of wound dressings and bandages, as well as joint and limb supports for elite athletes and sportspeople as part of their training regime. Compressive body supports relax muscles, reduce concussion and strain upon joints as well as providing necessary healing for damaged ligaments and tendons during rehabilitation from injury or surgery.

The Future Looks Good Thermal Therapy Garments offer a bright, healthy future for natural therapeutic treatments. We are now seeing these new health care advances increasingly being accepted by traditional healthcare providers as a useful adjunct to their mainstream medical treatments.

It is expected that clever clothing and thermal textiles will increasingly play a major role in the way we approach and treat many painful, debilitating health disorders. At the very least, these new, clever fabrics can be used to provide natural, beneficial health care solutions to safely complement the medical products that are already available.

Gloria Chang is a published author who has researched natural, drug-free treatments for arthritic pain, raynauds, carpal tunnel and fibromyalgia. She hosts the general information site: http://www.farinfraredmedical.org for educational purposes. You’ll find great tips on choosing the best, most effective therapy garments and therapy gloves for you at http://www.thermomedic.com/therapy_garments.html You can also read about the latest medical research

Weight Training Basics

The body is very adaptable. Muscle groups work together in a graceful pattern that cooperate remarkably with one another.

Remembering that the body is a complex machine that does not operate independently by muscle groups is helpful when attacking a weight training program. When one muscle group cannot handle the load, another will assist to make it easier.

Your Body Movement Is Connected

Event though these muscle groups work together in beautiful harmony, inevitably there will be main events and supporting characters. Your muscles contract because it’s their job. Your brain works together with the nervous system to efficiently produce movement and create connections within the body.

Muscle Group Characteristics

The agonist muscle group works the hardest in one particular movement. Your body has motion and the agonists are the superheroes, if only in that specific event. When you perform a simple bicep curl, the agonist muscle group is your biceps.

These prime movers supply the main source of power for the specific motion that is being performed.

The antagonist movement react against against what the agonists are doing. This muscle group is like the supervillians in the movie of your body. The antagonists must slacken so that the agonists can perform the task. Using the example of the bicep curl, the antagonists are the tricep muscle group. There is damage being done to your body if your triceps cannot relax while performing a bicep curl.

The stabilizers in the body maintain the position of the body while the agonist and antagonist muscle groups perform the motion of the body. It is common to overhear in the gym people talking about ‘this movement works the stabilizers’. The stabilizers are not a specific muscle group but all of your abdominal and spinal muscles working against the main action in the body. To go back to the bicep curl example, the stabilizers can work the forearms, shoulders, midsection or the thighs and calf muscles if the bicep curl is done while standing.

Tendons and Ligaments

The connective tissue in the body such as ligaments and tendons perform the function of holding your joints together, connect muscle to bones, supply the body with lively, springy and useful energy, and behave like tight elastic bands to stretch one part of the body away from or towards another. During a jump, the body uses the muscle groups in your legs but also the springy, elastic fire of the tendons.

It is important to remember that you are using the entire beautiful symphony of muscles, stabilizers, tendons, ligaments and energy stores within the body when performing simple or complex movements. It is best to combine the body’s movements to get the entire orchestra to play simultaneously. You will notice progress from the simplest bicep curls, squats, push-ups and sit-ups, which utilize complex systems of muscles and stabilizers to give you a fit, trim and toned body ready to move mountains! Remember, it’s not how much weight you lift, it’s how you lift the weight. Repeating movements trains your body further to built muscle structure and allow the body to get stronger.

Eric Hartwell oversees “The World’s Best Homepage” intended to be a user-generated resource where YOUR opinion counts. Anybody can contribute and all are welcomed. Visit us to read, comment upon or share opinions on health and visit our associated site articles for free.

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What is N-Acetyl D-Glucosamine?

N-Acetyl D-Glucosamine is identified by a number of names and acronyms.

Called Chitin and acetylglucosamine, Glucosamine N-acetyl, NAG, or Poly-NAG, this amino sugar is the acetylated derivative of the amino sugar glucosamine, the amino acid is connected with cartilage prostoglycans.

There are two sources of acetyl-glucosamine; it comes from the exoskeletons of marine animals, and is also produced synthetically. NAG is important, no matter its source, for the human body.

Glucosamine is necessary for the synthesis (absorption) of glycoproteins, glycolipids, and glycosaminoglycans (also called mucopolysaccharides).

Glucosamine does not affect the pharmakinetics–carbohydrate containing compounds–of glucose, insulin, or blood glucose levels. Pharmakinetics are that are found in the tendons, ligaments, cartilage, synovial fluid, mucous membranes, eyes, blood vessels, and heart valves.

Glucosamine is also a component of heparin and other bioactive substances, including heparin.

N-Acetyl D-Glucosamine Health Effects

NAG by stimulating the metabolism of chondrocytes in the articular cartilage cells, is beneficial in the treatment of osteoarthritis: it does this for synovial tissue cells as well.

NAG, by stopping or slowing down disorders like osteoarthritis, may have some disease-modifyng effects.

It does not however, have a direct affect on cycloxygenase that is responsible for anti-inflammatory and analgesic effects. Sufferers of inflammatory bowel disease, exhibit an NAG deficiency, which possibly reduces the synthesis of the gastric and intestinal mucosa’s protective cover.

This is because NAG is found in the exoskeleton of shellfish, it may cause reactions in. people who are allergic to them. And, although there are no known reports of its toxicity, use NAG cautiously, and only after consulting a physician.

Women who are pregnant or nursing should always consult with a doctor before starting any new supplementation.

While recommended daily dosage for NAG has not been set, we recommend, for safety, that you limit yourself to lower dosages.

Selecting an N-Acetylcysteine Product

Because nutritional supplement production, both in the U.S. and other countries, is largely unregulated, both governmental and private studies have shown that consumers of nutritional supplements have only a 1 in 5 chance of purchasing a supplement contain the amount of ingredients stated on the product label, or worse yet, a supplement that is not contaminated with health-impairing toxins.

We therefore advise consumers to buy health supplements from pharmaceutical GMP compliant facilities, which adhere to the world’s most exacting manufacturing standards. Doing as we suggest will ensure you of getting contaminant-free NAG, in the full amount for which you have paid.

The product we personally use called Total Balance, which contains N-Acetyl D-Glucosamine – http://www.natural-nutritional-health-supplement.com is the best supplement we have come across. We have been using this supplement for over 3 years with excellent health results.

We highly recommend you learn more about our best natural nutritional supplement if you are interested in improving your overall health.

John Gibb runs a series of health websites, We offer a free health book for subscribers to our websites newsletter. We cover everything you need to know on nutrition and how to improve your general overall health. Check out our nutrition e-book, for more information on our nutrition book.

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Vitamin C is one of the most important vitamins for your body. It prevents a lot of diseases, and increases your body’s immune system. You can take this vitamin with or without any food, as it can be found in supplement form or in many different juices. Along with being found in supplement and vitamin form, you can find vitamin C in broccoli, peppers, oranges, lemon juice, mustard greens, cauliflower, papaya, and parsley.

Research in the past has shown that there really aren’t any advantages to taking excessive amounts of this vitamin. Even though you shouldn’t take excessive amounts of vitamin C, you shouldn’t have a deficiency in the vitamin either. The most common signs of a deficiency in vitamin C include swollen gums, an unexplained weakness, and nosebleeds. Deficiency is common these days, with the most common reasons being alcoholism and a poor diet.

Tendons and ligaments throughout your body need vitamin C in order to remain healthy and strong. Depending on your current health situation, it may be in your best interest to take vitamin C supplements along with vitamin E. Together, the combination of the two will work side by side, and enhance their overall impact on your body and your health.

Vitamin C is well known as an antioxidant, protecting your skin from the harmful damage of UV rays. If you skin suffers from radiation damage, vitamin C can actually help your skin to recover and reverse some of the harmful effects. If you include vitamin C in your diet and take it every day, you’ll notice that your skin will benefit. If you use vitamin E and C together, you’ll notice that scars and other harmful defects on your skin will start to heal as well.

You can find vitamin C in many fruits and vegetables, although oranges will give you the most amounts. Orange juice is a great way to get your daily dose of vitamin C, as all you need to do is drink a few glasses of it a day. Even if you drink a glass of orange juice in the morning with your breakfast then eat a few oranges during the day, you’ll get more than enough vitamin C.

If you want to get more vitamin C in your diet, you can use vitamin supplements. When you look for supplements at the store, you should read the labels and see how much vitamin C is in the supplement, and how it works. You should avoid time released supplements of vitamin C, as they haven’t been proven to work as well yet. As long as you monitor your intake of vitamin C and use it on a daily basis, you’ll find that your health and immune system will be better than ever.

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Ankle pain can be a nuisance to anyone who enjoys an active lifestyle. Common structures in the ankle that can be damaged and cause pain are the tendons, cartilage and blood vessels. There are several causes of ankle pain. Some of the common causes of ankle pain are ankle sprain, arthritis, tendonitis, psoudogout and infection.

An ankle sprain is an injury to the ligaments of the ankle causing them to partially or completely tear as a result of sudden stretching. Ankle sprains can occur on either or both of the inner and outer portions of the ankle joints. Preexisting muscle weakness in the ankle area is normally why ankle sprains occur. The ankle pain associated with an ankle sprain is initially severe and can be associated with a “popping” sensation. Swelling over the area of injury often occurs as the injured blood vessels leak fluid into the local tissue.

Arthritis is another cause of ankle pain. Arthritis causes inflammation of the joint which can involve the ankle area. This type of ankle pain is usually not induced by trauma injury and develops gradually. Usually pain, swelling, stiffness, redness and warmth are associated with this type of ankle pain.

Tendonitis of the ankle can be another cause of ankle pain. Tendinitis is an inflammation of the tendon. Tendonitis of the ankle can involve the Achilles tendon, the posterior tibial tendon or the peroneal tendon. This type of ankle pain unusually results from a trauma.

Psoudogout is another disease that can cause ankle pain. Psoudogout is a joint disease that may include intermittent attacks of arthritis. This disease is caused by the collection of calcium pyrophosphate crystals in joints. When this disease attacks, joint swelling and pain may be present.

Infections of the ankle joint are rare but are also a cause of ankle pain. They mainly occur due to bacteria being introduced into the ankle joint through puncture wounds or trauma.

If you suffer from ankle pain, it is important to see your doctor to get a correct diagnosis and treatment plan. Ankle pain can be caused by many different traumas, diseases or infections. Getting the right treatment plan for your ankle pain is important so your ankle can heal properly.

For more important information on sore feet visit sore-foot-remedies.com where you will find advice on foot pain causes such as plantar fasciitis, foot corns, and more.

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Exercise is a crucial element in keeping ourselves healthy. However, during exercise, extra demands and stresses are placed upon the body compared to when it is at rest. The amount of nutrients and fuel required are far in excess of what is required at rest and they are used up much more quickly.

Someone eating a poor diet can manage to get through their day if it requires little or no activity, although they will probably be feeling below par. If that person decides to start exercising, eating that same diet, they will not be able to perform anywhere near their best, their body will be under stress as it struggles to meet the nutritional demands of the activity and their body will find it hard to recover from the exercise. A good diet is vital for everyone and nutritional needs are increased for those who exercise. For those involved in heavy training and competitive sports, nutrition can have a big impact on performance.

As a starting point, athletes and exercisers need to have healthy diets, full of good quality carbohydrates, proteins, essential fats, vitamins and minerals to ensure their bodies are generally in a good state of health. Building on from that, nutrition needs to be tailored to the particular type of activity being undertaken. For example, a bodybuilder and an endurance athlete have different nutritional requirements; neither would perform at their best by following a diet designed for the other.

Calorie requirements are increased for athletes. A healthy daily diet containing 2000 calories would be fine for a sedentary woman, but a female athlete, using over 1000 calories a day in training would soon be lacking in energy and feeling ill on so few calories. It is important that the diet contains enough calories to support the training load.

The proportion of carbohydrates and protein in the diet is increased for athletes and this will vary with the type of activity undertaken. Exercise increases oxidation and free radical damage within the body, so athletes may require a higher level of antioxidant vitamins and minerals to ensure good health.

The timing of food is also very important. Eating large amounts of food just before exercise is not good, so about three hours between the last meal and the start of exercise/ training is a good idea. However, it is probably a good idea to eat a high carbohydrate snack or drink just before exercise to provide a ready supply of glucose. Eating after training is vitally important in order to restock the body’s glycogen stores. Failure to do so can lead to reduced performance in the next training session.

For endurance athletes, eating a high carbohydrate diet in the few days preceding competition or long training sessions means that the body’s glycogen stores are fully stocked ready to provide the energy for prolonged activity.

Sport and exercise places increased stress on the body’s structural system. Bones, muscles, tendons and ligaments are being subjected to damage, being repaired, rebuilt and strengthened. Without good nutrition to carry out these processes, athletes are in danger of suffering injury and a longer recovery time form any injury sustained.

The importance of good nutrition in sport cannot be overlooked. It is not only the quality of the diet that is important but also the quantity, the content and the timing must be considered if the athlete is to maximise performance and stay healthy.

Helen writes on all aspects of running, fitness and nutrition. Visit http://www.run-resource.blogspot.com to learn more

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Ask a handful of nutritionists and personal trainers to list the five most important components of physical fitness, and chances are, all of their answers will be startlingly similar. The 5 components of physical fitness are: eating a healthy and balanced diet, building muscle, burning fat, maintaining flexibility, and taking care of overall wellness. The truth is, there is no magic pill or “easy button”, and achieving peak fitness levels takes time, hard work, and dedication.

Of the 5 components of physical fitness, a healthy diet is most imperative. Without eating well, nothing else will work. It’s important to eat as many whole foods and vegetables, while cutting out sugar, white starches, processed foods, and any unnecessary added calories. Bodybuilders refer to this as “eating clean.” Lean meats like fish, turkey, chicken breast, and pork are excellent sources of lean protein, which the body needs to maintain and repair muscle. Carbohydrates should be consumed from whole grains, fruits, beans, sweet potatoes, and low fat dairy products. Leafy green vegetables are excellent sources of fiber and vitamins, and should be included in as many meals as possible. Fats are also important, but should be eaten in moderation. It’s important to consume fats from natural sources such as almonds, flax seeds, olive oil, peanut butter, and cheese. The healthier the diet, the better the body will function.

The second major component of physical fitness is building muscle. This can be done by weight lifting (also called strength training). Most gyms have a variety of weight sets and strength training machines, as well as knowledgeable personal trainers who assist beginners and can answer questions. Muscle is essential to physical fitness because it increases bone density and causes fat to be burned faster. As the amount of muscle in the body increases, the amount of fat decreases.

Cardiovascular exercise is perhaps the most well-known part of being fit. Cardio can be loosely defined as any type of exercise that increases heart rate blood circulation, usually for a prolonged amount of time. Common forms of cardio include running, bike riding, inline skating, and even jumping rope. Cardio helps increase fat loss, lowers blood pressure, and increases levels of good cholesterol. It also improves brain function, reduces stress, and when done regularly improves quality of sleep.

Some physical fitness exams require testing in several specific areas. One of these areas, and one of the 5 components of physical fitness, is flexibility. Often overlooked as a component of physical fitness, flexibility is paramount for seasoned athletes and beginning gym-goers alike. The rise in recent years in popularity of disciplines like yoga and pilates has raised awareness about how important to fitness flexibility really is. Staying flexible ensures that muscles, tendons, ligaments, and joints all function properly together as one ages.

The final of the 5 components of physical fitness is called wellness. Wellness is a general term sometimes used to refer to mental and emotional aspects of health. A few examples include stress management, keeping a positive attitude and realistic goals, and getting adequate sleep. Sleep is necessary in order to reach any fitness goal. Without proper sleep the body simply cannot perform. Stress management is also crucial, because stress can lead to increased levels of cortisol (a chemical that causes the body to store fat in the abdominal area) as well as overeating and insomnia. It is helpful to keep a positive attitude and realistic goals when working to become physically fit. Transformations do not occur overnight, but optimism and visualizing the end results can be great catalysts towards ultimate success.

Wendy Pan is an accomplished niche website developer and author. To learn more about five components of physical fitness, please visit Best Fitness Today for current articles and discussions.

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Ever wonder how Jackie Chan and other martial artists develop such awesome core strength, flexibility, and stamina? What about Olympic gymnasts? Who hasn’t marveled at their incredible feats of natural strength? You won’t find these specimens of fitness at your local gym, but you can perform their training programs right at home through bodyweight exercises. Forget spending hours plodding away on the elliptical and wiping down one sweaty machine after another. How about some exercises you can do from the comfort of your own home and on your own schedule?

Bodyweight exercises are designed to develop strength without the use of free weights or Nautilus equipment. The weight of your own body provides all the resistance, as it should naturally do! This type of strength training has been performed for centuries and by many cultures, it is natural and imparts some amazing benefits. A mistaken belief about bodyweight exercises is that they do not build strength and that they are only for increasing stamina and endurance.

The reason free weights are better, according to some, is that they allow for progressive resistance. When you are lifting your bodyweight, the weight lifted is always the same so it is hard to reach intensity. However, taking a lesson from gymnasts shows us that leverage is the key to increasing resistance with bodyweight exercises. Lie down right now on the floor and do ten leg raises with your knees tucked in. This feels pretty good, probably, and does not tire you out. Now, try the same exercise with your legs extended straight out. Wow! What a difference this makes, and you just learned an important lesson on how leverage can increase resistance in bodyweight exercises, making them equal to or superior than free weight and Nautilus exercises.

Still not convinced that you can tear up your gym membership and enjoy better health and fitness from your own home? Let’s go over some more benefits to bodyweight exercises:

You can perform your routine no matter where you are, even when traveling. No more excuses to “let yourself go” while on vacation! Save time and money by working out at home with no equipment. Bodyweight exercises develop coordination, balance, flexibility, and amazing core strength. Exercise outdoors for some fresh air and sunlight (absorb vitamin D from the sun and feel great). Build a functional physique, instead of a primarily decorative one. The static holds of bodyweight exercises strengthen tendons and ligaments, and this helps to prevent injury.

There are hundreds of bodyweight exercises you can perform, and using this vast reservoir of possibilities I’m going to list a routine which is specifically designed for all around strength and full body development. If you are just starting an exercise routine, be patient and look for consistent improvements week by week and month by month. It takes about six weeks to really start to notice impressive strength gains. Each exercise set should be performed until about 2 reps from failure. Meaning, you feel like you could possibly get 2 more reps in, but you stop.

Day Number One: Three sets of standard push ups. Three sets of incline push ups – Put your feet on a chair and lower your chest down to the earth. Three sets of chair dips – Place your feet on one chair and your hands on another with your body facing upward. Slowly dip down and back up again.

Day Number Two: Rest.

Day Number Three: Three sets of box squats – Place a chair behind you and squat down until your buttocks just barely touches the chair. Then stand up again. Make sure your knees do not extend beyond your toes. Three sets of one-legged squats – Place your hand against the wall and squat down on one leg until your knee and shin make a 90 degree angle. Two sets of killer calf raises – Place the ball of your foot (near the toes) on a curb, or similar elevated platform. Let your heal stretch down but not touch the earth so that you feel an intense stretch. Hold this stretch for ten seconds and then raise up slowly on a count of five. Do this one foot at a time. This will be intensely painful in the calves. If your achilles heal feels too tender then do not stretch down quite so far.

Day Number Four: Rest.

Day Number Five: Five sets of pull ups – If you do not have a pull up bar or can’t find a good tree limb then find a sturdy door and put a towel over the top to protect your hands. Handstand Push Ups (ADVANCED) – Take two chairs and place them facing one another about shoulder’s distance apart. They should be placed approximately two feet away from a wall. You will place your hands on the chairs and invert your body, leaning back against the wall for support. This exercise looks like an inverted military press. Press yourself up and down.

Day Number Six: Rest.

Day Number Seven (OPTIONAL): Here are a couple exercises that are not strictly bodyweight and are not necessary unless you feel you need to hit the biceps, shoulders, or traps harder. Go to a hardware store and purchase two five-gallon buckets. These are versatile and can be filled with sand, dirt, or water. Use them for curls to hit your biceps, for side lateral raises to hit your shoulders, or for shrugs to hit your traps.

Now you’re ready to start training like Jackie Chan, and you’ll never miss a workout again due to lack of equipment or gym membership. Use your newfound free time to improve your nutrition and create delicious meals for yourself and family. Pretty soon you will have an amazing physique which cost you less money and time than most people who carry around their dusty gym memberships.

Do you have a pair of dumbells lying around? Matt Barlow has developed a system which takes the above bodyweight exercises to the next level. This new system takes only 12 minutes per day and increases the metabolism by 150% over the next 24 hours. Find out more here: http://rapidfatburning.com

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