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No matter if you are a fitness beginner or a trained athlete, there is never any harm in learning more about the topic. Learning about how the body works, along with how you can boost your fitness levels can make a big difference. If you want to have better results then you should take the tips in this article and use them.
Most people try to reach their fitness goals by lifting weights. Weights can help you get in shape, but you can maintain body's muscles with these simple exercises: pull up, push up, squats, leg raises, bridges and handstand push ups.
You can do some as much strength training as needed to meet your goals. If you are looking to build large, strong muscles you will want to workout every other day. Ripped, clearly defined muscles will require more frequent trips to the gym.
One tip for keeping with your fitness regimen is to join a fitness club and pay upfront for multiple months. By purchasing a membership you will be motivated to continue exercising. This might not work for all people, and certainly should not be something that someone should do if they are having financial difficulty.
It is imperative to use correct form when walking. This will lower the potential for an injury. You should be standing tall, and your shoulders should be drawn back. Make sure your elbows form a 90 degree angle at your sides. Each arm should swing forward in conjunction with the opposite foot. Walking heel to toe is natural and also helps to stretch your calves.
One way to motivate yourself is to clearly outline a goal for your new fitness program. This will put you in a frame of mind to put in 110% rather than quitting at the first sign of trouble. Setting up a goal will push you to continue with your fitness routine until you achieve it.
Although treadmills are a great workout option, it may be better to run outside. Running on the ground or road is better for you than opting for a treadmill.
How often you strength train will depend on the goals you have set for yourself. If you want muscle mass, you should not have more than one strength training session a week. If you want your muscles to look sharp and defined, you should schedule more strength exercises.
Get shoes that are going to help you complete each exercise you do with ease. If you were shoes that are properly designed for a specific activity, you risk leg and foot injury. In addition, it will make you feel uncomfortable when you're done, which can make you not want to exercise as much.
In order to reduce the risk of injury you should be careful to use proper form when you are walking. You should walk upright and make sure your shoulders are draw back. Let your elbows fall at roughly a ninety degree angle. Your foot and arms should be totally opposite each other. Make sure that you are walking heal to toe.
While bicycling, keep your pace around 80 to 110 rpm. This will promote less knee strain, as well as fatigue while allowing you to ride farther and faster. You can easily determine your pace by counting the number of times your right leg comes up in ten seconds, then multiply this number by six. Try to maintain your target pace.
A strong core is the foundation of a fit body. If you have a strong core, it'll help with your other exercises. To build a stronger core, focus on doing sit-ups. Sit ups also stretch the muscles in your abdomen, allowing for a broader range of motion. This encourages your abs to become stronger.
Make some time each day to get some exercise. Little things like opting for the stairs over the elevator will really add up to calories burned and muscles worked.
When you are working out, wear comfy clothing. If you are going to the gym, you should not be pressured to work out in fancy clothes. Choose clothes that appeal to you and fit well, so that you can enjoy your workout. Proper clothing can help you retain focus on the fitness aspects instead of what you're wearing.
There is no need to go to extremes when it comes to exercise. This isn't good because it can damage your muscles and joints. It can also lead to heart problems and dehydration problems as well. Don't push yourself too hard and try to reach a state where fat isn't being metabolized.
Flexing your glutes when you do a rep is recommended when lifting weights over your head. This is not only good for a glute workout, it also lowers your chance of injury since you will be in a better position. Your spine is held in a much more stable position this way.
Chin-ups can be the bain of your existence if you allow them to be, but there are ways to make them a bit easier. Changing how you see them will help greatly. Don't think about pulling your body upward. Instead, think of moving your elbows downward. Making this simple adjustment in attitude can make chin-ups a breeze.
It is perfectly normal to need to see the results of your dieting efforts in order to fuel your level of motivation. Instead of weighing yourself, gather up some clothes that are a little tight for you. At the end of the week, put these clothes on to see how they fit. It is likely that you will be amazed at your success.
No matter what kind of shape you are in, by sticking to the information you just learned here will help get you into tip-top shape. When you understand and learn about proper fitness, you will achieve better results from your exercise. Keep in mind the tips you learned, and you will see a difference in no time at all.
Don't skip your weekends when you are trying to build an exercise habit. It's easy to think of weekends as the time to relax and in many cases they are. Weight loss is an every day thing. It wouldn't be good if you pig out over the weekend and have to work it all off every Monday.
If you are a typical individual, then exercise isn't something that comes naturally to you. It becomes hard to know where to begin a fitness regimen when you have no clue where to start. Guidance is key towards getting into shape. The following are several useful ideas for beginning your fitness journey right away.
Believe it or not, you can get in great shape just by walking. Walk with your heel coming down first, which can give you the best workout and increase your level of effort. You can also work your arms when walking by keeping your elbows bent and swinging them after each step.
Doing crunches all the time will not help you get a defined stomach. You can use abdominal exercises to make muscles more strong, but the belly fat will remain. If you want washboard abs, you will need to reduce your total body fat by improving your diet and doing plenty of cardio and resistance training.
Pay for your gym membership in advance to make sure you utilize it. The guilt you will feel by not using the club will hopefully get you to go more often than you normally would. This is a good way make yourself exercise more often.
A great way to increase the impact of your exercise routine is to cut the amount of time you work out by ten percent without reducing the number of exercises. This results in muscles working harder and gaining greater endurance. For instance, if you usually spend 30 minutes doing your workout routine, do the same routine in 27 minutes when you work out next.
A great way to get physically fit is by choosing an exercise program that firms and tones the muscles in your body and gives you lots of flexibility. Find some exercise classes in your region.
You should always make sure your shoes fit properly. Your feet tend to swell a little during the day, so you should shop at night for shoes; your feet will be a little larger than normal. Make sure that you can feel at least half an inch between your big toe and the shoe. You know you have enough room in the shoes when you can wiggle your toes.
Try counting calories to promote fitness. Knowing the amount of calories you eat each day is essential to finding out if you'll lose or gain weight. If you only consume enough calories to satisfy your basic needs, then burn calories through exercise, your net calories will be negative, which will help you lose weight quickly.
A goal for sprinters should be to improve their running stride speed. One way to make that happen is to practice running so that your foot lands directly under your body rather than in front of your body. Pushing off with the toes of your rear leg will propel you forward. If you practice, your running speed will increase as a result.
When it comes to weightlifting, doing a number of repetitions using lighter weights serves to give you greater muscle mass than doing fewer repetitions using heavier weights. Building muscle mass is more about endurance than the ability to lift more weight. This is the preferred training for many weight lifters.
You don't need to feel guilty while watching tv, you can still exercise while you watch your favorite shows. By exercising during the breaks of your show, you can make a significant impact on your physical fitness.
Obviously, you want to make your exercise efforts work for you as well as possible. If you stretch, you can improve your workout immensely. Between sets, devote 20 to 30 seconds to stretching the muscle group that you have just targeted. These stretches will vastly improve the effectiveness of your exercise routine.
Make sure to schedule exercise into your day around the meals that you eat. When you lead an unorganized life, it's far too easy to be forced to eat unhealthy things from a vending machine, fast food chain or to forgo working out. You can get your daily exercise and eat healthy foods every day by taking the time to plan ahead.
Try and keep your pace around 100 revelations per minute when bicycling. By doing this, you will not only be able to ride faster, but also farther because you will have less fatigue and knee strain. RPM can be determined by keeping track of how many times one knee comes to the top for 10 seconds, and then multiplying that number by 6. This rpm is ideal, and you should aim for it.
When cycling, steady does it gets the job done best. If you pedal to fast you will exhaust yourself very quickly. Keep a simple pace so that you can boost riding endurance and fight fatigue. If you pedal at a good pace you will feel if something is starting to pull in your body.
m. schedule. You can start a morning regime simply by waking up 15 minutes early and using those minutes to walk, do a short aerobic program, or jumping rope. This will establish the habit of doing exercise before work. As time passes, you can amplify your workout time.
Use everything you learned today to take initiative towards getting into shape. It might take you a while to get comfortable with your new lifestyle but you'll soon be enjoying it. By getting into shape, you are ensuring your vitality and spirituality for a long time.
Motivation is necessary to diet successfully. Seeing and feeling the results of your efforts provides one type of motivation. Keep tight fitting clothes around as a way to check your progress as opposed to stepping on a weighing scale. At the end of each week, put these clothes on and see how tight they feel. If you're doing things right, they will probably fit you comfortably soon enough.
A lot of people seek getting into shape today but feel that it is sometimes too hard to actually do it. It is much easier with the proper knowledge. Take the tips laid out here, and learn everything you can to get fit now.
Create a garden oasis. Gardening is a great workout. There is weeding, digging and there's also a whole lot of squatting going on. When you are looking for a non-traditional exercise that gets you outdoors, you can do worse than garden.
When you exercise, after weight repetitions, be sure to let out a huge exhale. You will give your body a lot of energy and you will get more air when you breathe out.
You will be more motivated to get fit if you set personal goals for yourself. Having these goals will allow you to pay attention to working through any obstacles instead of thinking about how difficult they may be. Having goals in place also prevents you from quitting because they will help you to stay on track and motivate you even more to reach your particular goals.
Have no worries. You can also opt for cycling as a means of becoming more fit. So long as you have a reasonable commute, biking can be an inexpensive and fun way to get fit on your way to work. A 5 mile ride will take less than 30 minutes. After work, you bike back home.
An excellent method of quickly building strength in the legs is to perform wall sits. You will need a big enough place to do the wall sits. With your back facing the wall, position yourself approximately 18 inches from it. Bend the knees and lean your body back until you are touching the wall with your entire back. Keep your knees bent and slide down the wall until your thighs are in a crouched position. Maintain this position until you can no longer stand.
For someone who demands significant, sustainable results, a personal trainer is well worth the investment. Both you and your personal trainer will make sure that you will get into shape. Personal trainers make a large impact when it comes to improving your fitness level.
Become stronger in a shorter length of time by completing the same number of repetitions in 10% less time. As your muscles work harder, your endurance will improve. For instance, if your workout usually takes you 30 minutes, attempt to do it three minutes faster the next time.
Basic bodybuilding workout: To build muscle mass, lift more weight for fewer reps. Begin by selecting a muscle group, such as the chest. Warm up by lifting lighter, easier to lift weights. A weight that allows you to perform 15 to 20 repetitions is about right. Then do one with heavier weights for less reps. For the last set, bump up the weight by another five pounds.
When using a work out bench you are not familiar with for the first time, you should test to make sure the padding is up to your specifications. Try pushing your own thumb on the seat to determine if there is plenty of padding to support you. If you feel wood or metal that is under the bench, get another seat.
Always check your shoes when you go out to exercise and ensure that they are ideal for the conditions. When you don't wear the appropriate shoes for the activity you're doing, it could injure your legs and feet. You can also cause foot discomfort post-workout which can prevent you from exercising later.
The information in the preceding article should have given you a new direction in your fitness quest. Remember, this is only the beginning, and there is always more to learn. Heed the advice you've learned here, and you'll be well on your way to becoming a fitter person.
Make a schedule if there are issues with you following through on your fitness routine. Keep on schedule as best you can, and have certain days of the week you work out. If you have to cancel a workout, be sure to schedule another day and try to keep that date.
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When it comes to your body, fitness is more than just looking healthy and toned. Increase the longevity and the quality of your life through regular workouts. Adopt the proper attitude to transform your lifestyle for the best. The tips in this article will provide you with a wealth of information on how to improve your fitness.
Many people resort to going to the gym and lifting weights in an effort to become fit. Truthfully, you only need to do six different exercises to get fit. These include: squats, leg raises, the pull up, bridges, the push up and handstand push ups.
If you are a beginner you should consider a training session with one of the personal trainers at your gym. The trainer will also help you set goals and determine what exactly you need to do to reach those goals. Working with a professional can be a fabulous way to take the anxiety out of your first visit to the gym. You'll be on the way to starting a great plan you'll stick to.
One way to improve your fitness is calorie counting. Being aware of the number of calories you consume each day is important, as it is the main factor in whether or not you will lose weight. If you burn more calories than you eat, you will lose weight.
Pay several months in advance when you join a gym or fitness club. This will create guilt if you do not attend, which gives you incentive to go as often as possible. This might not work for all people, and certainly should not be something that someone should do if they are having financial difficulty.
Always mix in some variety into your workout and exercise routine. As odd as it sounds, this will help you avoid starting a routine in your routine; thus keeping things fresh and lively, always coming back for more. This is also good because your muscles get used to doing the same exercises and they aren't an beneficial.
Stay conscious of your posture when walking. Try walking upright and make sure that you draw back your shoulders. A good position for your elbows is at approximately 90 degrees. Move each arm with the motion of the opposing foot. Make sure that you are walking heal to toe.
Record each thing you do on a daily basis. Write down everything you eat or drink and every exercise that you do. Even make note of the times you exercise and eat, and the temperature each day. This way, you can reflect on highs, lows and obstacles you encounter. If you find that you're unable to exercise during varying periods, look to see if there are any similarities between them.
Crunches aren't going to give you a six pack, no matter how many you do. You can build strength on your body by building your abs, but you won't really burn too much fat in the process. If you desire to have six-pack abs, it's necessary to reduce your overall body fat by following an excellent diet and workout routine.
It is generally better to do more repetitions with less weight rather than doing only a few repetitions with a lot of weight if you want to improve your muscle mass. Muscle mass does not just entail lifting the most weight. It also requires being able to endure an exercise for a long time without losing your strength. The largest body builders in the world do this.
You need to have good footwear when you are working out. Protect your legs, feet and back from injury by choosing footwear designed for the activity you are engaged in. Also, you will experience significant discomfort that may prevent you from continuing your routines.
Continue to search for other ways of improving your fitness level to achieve the positive benefits of having a fit body. Use the advice from this article in order to enhance your ability to get fit to levels you had never dreamed of before.
To ensure that you exercise on a regular basis, develop an exercise schedule. Decide to work out a certain number of days every week, and follow your schedule no matter what. If you have to cancel a workout, be sure to schedule another day and try to keep that date.
Lots of people believe fitness is an essential element of life. Learning what you should about fitness may be difficult, because some resources do not provide the information you need. The following article will give you a lot of the information you'll need to accomplish your goals.
Choose a fitness plan that involves activities you enjoy, and that are likely to sustain your interest over the long run. Choose exercises that make you happy; this way you are in a great mood when thinking about exercising.
If you are just getting into working out, consult a personal trainer for advice. A prospective trainer should be willing to examine your needs and help you figure out your fitness goals. A trainer will also be able to help you identify target areas and recommend a specific workout program that is suitable to you. It can be quite intimidating going to the gym if you are new, or haven't been in a while. A trainer can help give you the confidence you need. This can give you a leg up for kicking off an effective, long-lasting exercise routing.
Walking is one of the best things you can do if you want to stay fit. Use your heel to push off from the ground to place added stress on your calves. If you bend your elbows and swing the arms during your steps, you can give your arms a workout, also.
Creating a tangible goal is an excellent way to stay motivated as you improve your fitness. You will stop focusing on how hard it is and push yourself harder to achieve the goal. A goal helps you to look at your program as a process, one that is ongoing and keeps you from wanting to quit.
Begin a garden. Gardening is a great workout. There is weeding, digging and there's also a whole lot of squatting going on. Gardening is one activity that can help you get fit at home.
Start a diary that contains your fitness efforts from the day. Record your workouts and make sure to add in the extra exercise you do throughout the day. It is a good idea to purchase a pedometer in order for you to keep track of the steps you take. Add this into your journal too. A written record helps you easily track your progress while working toward your goal.
Join an exercise and fitness club to help stay motivated. Paying in advance may guilt you into going more often. However, you should only do this if you're struggling to get yourself to workout.
Make sure your workouts include a variety of different exercises. This prevents your workout routine from becoming boring, which is one of leading causes of falling off the workout wagon. Also, once your muscles become acclimated to a particular set of exercises, you stop getting as much benefit from that workout.
You need to develop a strong core. Every physical activity you engage in will be positively influenced by a strong core. There are numerous exercises you can do to enhance core strength, such as the common sit-up. Keeping your core toned even makes you more flexible. This will get your abdominal muscles into shape.
Try unique things to get a good workout. There are a multitude of exercises that don't require you to hit the gym. Recognizing your own interests and choosing what is enjoyable to you is crucial to maintaining motivation.
The bottom line is that given the importance fitness plays in everyone's life, it is necessary to avoid erroneous information and seek out the truth. The article you just read is designed to impart the basic information you require to design a robust fitness program that you can use to achieve your fitness goals.
Keep a daily record of everything that you do. Include everything you eat, drink and do. As well, report on the context regarding your day, like the weather outside. You will later begin to pick out certain patterns. If you were unable to exercise for a day or two, then write down the reason why.
It is a good thing to become more fit. It may seem to be a huge task, and if you are not someone who has ever exercised regularly, you will need some help. The article below has ideas and advice that can help. This will make you healthier and make life more enjoyable!
Most people try to do fitness by weight lifting. However, for complete fitness, you need to work all of the muscles in your body, not just your arms.
If so, consider another option. You can also go for a bike ride. Your daily commute to your job can be cheap, fun and offer a great workout through biking. Riding a distance of 5 miles should take no more then thirty minutes on a bicycle. So if your commute to work is 5 miles or less it could be a good option for you. Plus, you will get exercise a second time as you bicycle home.
Grow your own garden. Many are surprised that creating a gardening is hard. For example, a garden requires weeding, digging and a lot of squatting. There are many more activities that will help you stay in shape: you should try home improvement, sports or simply playing with your children.
Goals are very important when you are developing a strength training routine. Less frequent workouts are required to develop larger, stronger muscles. If you want to become leaner and achieve greater definition, you need to do such workouts more often.
Think about becoming a member of a gym, and to motivate yourself to keep going, pay for several months at once. Not getting the full value of what you paid for will likely motivate you to go to the gym more often. Of course, this is something you should do primarily if you have issues committing to a specific location.
To help protect your knees, you need to work towards strong thighs. Avoid the most common injury, which is torn muscles and ligaments along the back of your legs. Include strengthening exercises for your quadriceps and hamstrings if you want to protect your knees. You can do such things by leg extensions and leg curls.
Push ups are an excellent way to bulk up triceps. Try doing a push up with your hands turned in forty five degrees. Doing this targeted exercise can tone and strengthen those difficult to reach triceps like few other exercises can.
Do not limit yourself to crunches to develop your abs. You should not waste your time with crunches if you are trying to lose weight, it takes a quarter million of them to lose a pound! Therefore, you are not maximizing your time if you are strictly doing crunches. Rotate in other abdominal exercises to improve your results.
A basic workout to build muscles is to lift heavier weight but complete fewer reps. To start, choose a muscle group. For this example, do the chest. Start with lighter weight to warm up your muscles. A weight that allows you to perform 15 to 20 repetitions is about right. Regarding your second set, you should select a heavier weight where you do about 6 to 8 reps. For the last set, bump up the weight by another five pounds.
During your workout, ensure that you exhale after every weight rep. This give your body more energy as you take in more air after each exhale.
Get shoes that are going to help you complete each exercise you do with ease. Wearing the right kind of shoes is key to getting the most out of your workouts. Also, the wrong shoes can leave your feet tired and sore, discouraging you from continuing your exercise program.
Maintain a record of everything you do each day. Keep notes on everything, including all exercise activities, food and beverages consumed, etc. You can even note the day's weather. This can help you reflect on the lows and highs of that particular day. If you choose not to exercise for the day, explain your reasons in your journal.
When you are using cycling for an exercise, aim to maintain a pace of between 80 and 110 revolutions per minute. You will be able to sustain your speed without feeling fatigued and strained. If you don't want to invest in a digital device to put on your bike to keep track of your rpm and mileage, you can use simple math to figure your rpm. Count how frequent your right leg rises in 10 seconds. When you have this figure, multiply it by six. Try to maintain this rpm.
Devote a few minutes of every day to finding new ways to work exercise into your daily routine. Walk up and down the stairs in your office or house or park further away from the grocery store.
Wish chin-ups could be simpler? It can help to change the way you look at doing chin ups. As opposed to thinking of pulling yourself upward when executing a chin-up, you can try to imagine that you're pulling your elbows downward. It's like a Jedi mind trick that makes chin-ups seem much easier than they actually are.
There is no other feeling in the world like the feeling of being fit. Even if you aren't a regular exerciser, you can take steps to improve your health in simple ways. The tips you read here can be used to increase your level of fitness and achieve your desired results.
It is important that you find time on the weekend to exercise. Some people use the weekends for vacation from most responsibilities, but you shouldn't stop exercising. Weight loss needs to be on your mind 7 days a week. It's not a good idea to slack off on the weekends just to have to make it up again that Monday.
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One of the healthiest things for anyone is to keep fit. Beginning a fitness routine can be intimidating and you might benefit from some advice to get you started. The following article will give you some great ideas to help you on your road to a more fit life.
Don't lift weights for longer than one hour. Your muscles start to deteriorate if you train for more than an hour. It's best to keep your weight lifting workout at less than an hour to maximize the benefits from your hard work.
If you feel you're coming up short in your fitness goals, go out and buy some new workout clothes to give you a boost in confidence. Even a small new item can motivate you to go to the gym and show it off.
Maintain a journal so that you can record everything throughout the day. Be inclusive; you should note down not just your scheduled workouts but also any extra opportunities you had to be physically active. Make sure you also purchase a pedometer so that you can easily track your steps and add those to your information as well. Writing it all down helps you keep track of your fitness progress.
Your abs need more than crunches to look great. A study at a prominent university revealed that even 250,000 crunches only burns enough calories to lose just one pound. So crunches alone won't help you build abs or lose fat. Find other, more strenuous ways, to work those abdominal muscles.
Having a strong core is very important. A solid and stable core will aid you with all of your exercises. You can build a stronger core by doing sit-ups. Performing sit-ups can also improve your body's range of motion. Sit-ups can really give your ab muscles a good workout.
To stay motivated and enthusiastic about exercise, try a variety of fitness classes. Switching things up will allow you a chance to discover classes you love and give you reason to keep heading back to the gym. Give a yoga class a try or dancing. If you don't think you have the rhythm for dance, consider fitness boot camp or even kickboxing. The great thing about trying different classes is that you need not return to any you don't like, and you'll still be working out productively throughout the trial process.
Is there an exercise you don't like? Then just do it. People sometimes avoid working their weakest muscles, because the exercise is harder. Conquer any such exercises by doing them regularly until you're great at them.
It's a great idea to jot down a few notes about your day's exercise in a fitness journal. Keep track of all the workouts you do. Do not forget any additional exercise that you perform. Make sure you also purchase a pedometer so that you can easily track your steps and add those to your information as well. Writing it all down helps you keep track of your fitness progress.
If you find yourself exercising infrequently, or making excuses to avoid exercise, make a schedule. Plan to exercise at certain times during the week, and don't stray from the schedule. If you have to miss a day, try to make it up on a different day.
Try some wall sits to build your strength in your legs. Start by finding an empty wall that fits your body. Stand with the wall behind you about 18 inches. As you bend your knees, lean backwards against the wall until your back makes full contact with the wall. Bend your knees, and continue to lower yourself until you are almost sitting, with thighs parallel with the ground. Retain this stance until you feel you must move.
Before you start a workout on a bench, test the thickness of the padding by pressing your fingers firmly down on the cushion. If it is easy for you to feel the wooden surface beneath the padding, move on to another machine. Working on a machine like the one described above can hurt your back.
Running outside far surpasses the workout you get on a treadmill. Treadmills are easier to use and very convenient, but jogging on pavement is much better for you.
If you want to become stronger more quickly, do your fitness routine ten percent faster. This improves your endurance and makes your muscles work harder. For instance, if you usually spend 30 minutes doing your workout routine, do the same routine in 27 minutes when you work out next.
When you're weight lifting, doing several reps of lighter weights can boost your muscle mass greater than fewer reps with heavier weights. Many people think that big muscles come from lifting huge weights, but it actually from working the muscles for longer periods of time. Many famous weight lifters use this technique.
Want to make chin-ups easier? Try shifting your mindset when performing them. Try thinking of pulling your elbows downward instead of pulling yourself upward. Chin ups will seem easier and this mind trick will help you do a lot more of them.
The advice provided above will assist you in remaining fit and healthy for the rest of your life. You can then start to reach for even higher fitness goals. It takes a while to get yourself into good shape, so make sure you put this advice into practice on a regular basis.
If you are going to workout, try to avoid calling it exercise or working out. It will be hard to remain motivated if you think of working out as a negative thing. When you're talking about exercising, calling it runny or whatever activity you're doing sounds a lot better.
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