4 Last Minute Christmas Fitness Gifts

Stuck on a gift? Check out 4 inexpensive last minute Christmas Gifts!

1. Dumbbells.
You can get a great full body workout with just a few dumbbells. Priced at about $10 and up, you won't break the budget.

See some free heart pumping workouts at iBodyFit.com. View some here.

2. Resistance Bands
Light and easy to travel with, this is THE gift for your Christmas travelers. $15 and under.

3. Exercise Ball
Need to work and core and balance. Get this gift priced at around $20.

4. Yoga Mat
Have someone who needs to chill out? Breathe in, breathe out on their new inexpensive yoga mat.

Good luck and stay fit this year!!!

Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


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How To Find Time To Exercise

How To Buy The Best Piece of Fitness Equipment

Exercising can be difficult. Owning the perfect piece of fitness equipment will help make achieving your fitness goals a lot easier. Here are four easy steps to help you find the Best piece of fitness equipment.

1. Designed For Your Goals

Make sure the fitness equipment that you purchase is suited to help you achieve your specific fitness goal. If want to lose weight or strengthen your heart, then cardio equipment such as a treadmill, jump rope, or even a new pair of running shoes will work. If you are looking for added strength and toned muscles, some dumbbells, a weight machine or gym membership would be best.

See some free heart pumping workouts at iBodyFit.com. View some here.

2. Within Your Budget

There’s no need to spend a lot of money on a new piece of fitness equipment. A medicine ball, yoga mat or exercise band can each be purchased for under $15. You can strengthen your core with a medicine ball, improve your flexibility and balance on a yoga mat and tone and tighten your muscles with exercise bands.

3. Easy To Use

Make sure you understand it! Ever look at a big home gym with all of its weights, bars and adjustable benches then wonder to yourself, “how on earth am I going to use this”? Chances are, you’re not going to use it. Be sure you are comfortable using the equipment you purchase.

4. Enjoy It

Make sure you will enjoy (or at least won’t hate) using the piece of fitness equipment that you purchase. A treadmill is great but if you hate running or being inside, it’s a waste of money.

For the best results from exercise, choose a piece of fitness equipment that meets your fitness goals, is within your budget, is easy to understand and will be somewhat enjoyable. Remember, the best piece of fitness equipment is the one that you will use!

Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


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How To Find Time To Exercise

Resistance Training

It’s not just about lifting heavy weight.







What is Resistance Training?

RESISTANCE TRAINING is usually referred to as ‘weight’ or ‘strength’ training. The idea behind resistance training is to put added or additional stress on your muscles to increase the size and strength.






See some free heart pumping workouts at iBodyFit.com. View some here.





Why Resistance Training?

Resistance training is necessary for many reasons. Strong muscles, strong bones, better balance, and increased metabolism are some of the most important. Proper strength training will even help the body burn extra calories every day. Without resistance training, your muscles will actually decrease in size! Unfortunately, cardio alone is not enough.




Who Should Use Resistance Training?

Everyone can benefit from Resistance training.
Research has shown that new muscle can be added at any age, old or young.
Women can benefit from resistance training as it can decrease the chance of osteoporosis.
There are mixed reports of resistance training in adolescents and young teenagers




How Much Resistance Training?

It’s recommended that we resistance train each major muscle group 1-2 times per week.
This is the minimum.
If you are a beginner, start out slow and less frequently.






Types of Resistance Training

Any type of exercise that causes resistance can be considered resistance training. It does not matter where that ‘resistance’ comes from.
For best results, choose an exercise that involves your whole body. Common modes are training with dumbbells, weight machines, resistance bands and even your own body weight.






Some things to remember about Resistance Training

*It can change the overall look and shape of your body.

* More muscle means more calories burned per day.

*Train each muscle group 1-2 times per week is minimum.




Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.




Next Week's Post:
What’s The Best Piece of Fitness Equipment??

Cardio Training

Some people love to do ‘Cardio Training’, some people hate it.

What is Cardio Training?

CARDIOVASCULAR TRAINING, commonly known as “cardio training’,
is a form of exercise used for strengthening and improving your Cardiorespiratory System (heart, lungs, blood and blood vessels).




See some free heart pumping workouts at iBodyFit.com. View some here.

Why Cardio?

Stronger lungs get oxygen to your blood faster. A stronger heart gets that oxygenated blood to your exercising muscles faster and more efficiently, aiding your workout and average daily health. Cardio training is also very helpful for excess body fat loss.
We’ve all eaten an extra piece of cake and then walked extra on the treadmill, right?

Who Should Cardio Train?


Cardio Training is good for everyone. Be sure to get approval from your doctor or physician before you begin any cardio training program, especially if you or your family have a history of heart disease.

How Much Cardio?

It’s recommended that we do 20 – 30 minutes of Cardio Exercise per day, 5 days a week.
If you are a beginner, start out slow and less frequently.

Types of Cardio

Any type of exercise that elevates your heart rate for a period of time can be considered cardio training. For best results, choose an exercise that involves your whole body. Common modes are walking, jogging, running, bike riding, swimming and jumping rope.

Some things to remember about cardio training:


*Does not have to be strenuous to be beneficial

*Is cumulative, meaning 10 minutes here, 5 minutes there, equals 15 minutes total of cardio training.

*20-30minutes a day about 5 days a week is minimum.



Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Post:
Why Resistance Training??

Flexibility Training Tips

AHHH. That is how you will feel after you stretch correctly.
Unfortunately, stretching is the most overlooked part of fitness.

What is FLEXIBILTY TRAINING?

Flexibility Training, also known as stretching, is the third and often most overlooked part of being physically fit.

See some free stretches at iBodyFit.com. View some here.

Why Flexibility Training ?

Stretching has positive effects on your body. Done properly, stretching your muscles can slow down your heart rate, relax your mind and body, alleviate stress and even detoxify your body. It’s also actually the easiest part of fitness training.

Who Should Use Flexibility Training?

Stretching has wonderful positive effects for everyone, young and old.

How Much Flexibility Training?

You can stretch your muscles almost everyday of the week. Hold each stretch for a maximum of 30 seconds. Try to stretch before and after your workout also.

Types of Flexibility Training

You can stretch yourself. You can have your trainer or physical therapist stretch you. Yoga and pilates also are a fun, alternative means to stretching. Stretching is an easy, fun inexpensive way to stay healthy and fit.

Extra Tips:



*Be sure your muscles are warm before you begin any stretching program.

*Hold each stretch for 10 -30 seconds without bouncing.

*Stretching should be pain free. Tension is good. Pain is bad.



Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Post:
What’s The Best Piece of Fitness Equipment??

How Much Weight Should I Use?

This Article is Part 4 in the Series 'What's That?' Fitness Terms Explained.



How Much Weight Should I Use??
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about WEIGHT here.


When choosing the correct weight to use in the gym, you must consider your goals and fitness level. Once determined, use the guidelines for 'reps'. How much weight should you lift? Let's answer that question using 'reps' in 4 ways:


See some exercises free at iBodyFit.com. View some here.


#1 Beginner.
If you are a beginner, pick a weight that allows you to comfortably do 20 reps.
20 reps may seem like a lot for a beginner, but it is not if you use the correct amount of weight. The 20 reps will do three things for you:
help your muscles get used to moving around resistance,
help you to gain muscular strength and
prevent you from overtraining and muscle soreness.

#2 High Caloric Burn Workout:
For a high caloric burn workout, choose a weight that you can lift in a fast, quick, continuous manner for at least 15 reps. Keep the pace up and the weights (resistance) light, because you'll be pushing yourself in this workout style.

#3 Muscle Toning:
To get your muscles toned, pumped and shaped, simply choose a weight that allows you to perform 8-12 reps before you need a quick rest. You’ll also need to do 2-3 sets of each exercise.
This set and rep range will train various fibers in your muscles to yield those hot body results! Be sure to choose a weight that keeps your reps in the 8-12 range.

#4 Strength:
Strictly looking for strength? You'll need a heavy weight. Do 5 sets of just 1-6 reps. You'll need a couple years of training experience behind you before you attempt this plan. Be careful and always consult your doctor before beginning any exercise program, especially this heavy lifting program.


Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Post:
What’s The Best Piece of Fitness Equipment??

What's a 'REP"?

This Article is Part 3 in the Series 'What's That?' Fitness Terms Explained.

What Is a Rep?
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about REPS here.


A 'REP' is short for repetitions. If you do a Bicep Curl 10 times, you just performed 10 reps. So how many reps should you do? Let's answer that question 4 ways:


See some exercises free at iBodyFit.com. View some here.


#1 Beginner:
If you are a beginner, go for 20 reps. Choose a weight that allows you to perform 20 reps comfortably. 20 reps will allow your muscles to get used to lifting weights physically and biomechanically and will yield positive results.

#2 High Caloric Burn Workout:
For a high caloric burn workout, 15 or more reps is suggested. Keep the pace up and the weights (resistance) light, because you'll be pushing yourself in this workout style.

#3 Muscle Toning:
For muscle toning (hypertrophy) and general fitness, perform 8-12 reps.

#4 Strength:
Strictly looking for strength? You'll need to do just 1-6 reps. You'll need a couple years of training experience behind you before you attempt this plan. Be careful and always consult your doctor before beginning any exercise program, especially this heavy lifting program.



Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Tip:
How many exercises should I be doing in the gym??

Check back next week!

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How Many Sets Should I Do in the Gym?

This Article is Part 2 in the Series 'What's That?' Fitness Terms Explained.

What Is a Set?
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about SETS here.


A 'SET' is the total number of reps of one specific exercise you do before stopping or pausing. If you do a Bicep Curl 10 times, rest, then repeat, you performed 2 'SETS' of 10reps.
So how many sets should you do? Let's answer that question 4 ways:


See some exercises free at iBodyFit.com. View some here.


#1 Beginner.
If you are a beginner, just stick with one or two sets for each exercise you perform. With one or two sets, you'll get a great workout, burn some calories, and fee accomplished. At the same time, you won't overtrain your muscles.

#2 High Caloric Burn Workout:
For a high caloric burn workout, two or more sets with high reps (15+) is suggested. Keep the pace up and the weights (resistance) light, because you'll be pushing yourself in this workout style.

#3 Muscle Toning:
To get your muscles toned, pumped and shaped, simply perform 2-3 sets of 8-12 reps.
This set and rep range will train various fibers in your muscles to yield those hot body results! Be sure to choose a weight that keeps your reps in the 8-12 range.

#4 Strength:
Strictly looking for strength? You'll need to do 5 sets of just 1-6 reps. You'll need a couple years of training experience behind you before you attempt this plan. Be careful and always consult your doctor before beginning any exercise program, especially this heavy lifting program.


Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Tip:
How many exercises should I be doing in the gym??

Check back next week!