Let’s take a look at the top three calorie burning exercises.

1. Running: the high-caliber calorie blaster

Running remains the elite of all the cardio exercises and it’s excellent for weight loss. If you are a 150-lb person and can run a 9-minute mile you can potentially burn calories at a rate up to 780 calories per hour. (A burn rate is measure of the number of calories per minute, per pound of body weight that a physical activity expends.) Since we are all unique the number of calories you actually burn off is hard to gauge and it will depend on several factors—first and foremost of which is your weight and the intensity level you exercise at. Cross-country and road running require a good deal of aerobic fitness, as well as anaerobic conditioning for hill climbs. Dedicated runners and casual jogging mortals like to set weekly distance goals to challenge themselves although they don’t need more motivation other than their love of running.

2. Spinning: motivational instruction & class participation

The Spinning® Program combines indoor cycling with instruction, music, and proper breathing techniques. It is as effective as walking and running for toning large muscles of the lower body and is an excellent aerobic conditioner for improving cardiovascular fitness. The spinning bike is designed to have the feel of an outdoor bike, including pedals equipped with toe clips and an adjustable racing saddle. Participants can increase the intensity of the ride and simulate a hill climb by turning a resistance knob near the handle bars. A typical 40-minute class will burn on average about 500 calories. With interval training, a hard effort can boost the burn rate up to about 730 calories. Each individual can gauge how hard they want to work out but the camaraderie of the group makes this an enjoyable calorie burning activity. If you get bored easily by exercising alone, a spinning class can provide the group synergy that will kick start your enthusiasm.

4. Cardio machines: variety and intensity

Those big expensive machines at the health clubs like the treadmill, elliptical, rower, cross-trainer and stairstepper offer low-impact aerobic workouts and are relatively less stressful on the joints when compared to running. These machines improve the postural muscles (abs, back and legs) and, well, working out on them elevates the heart rate—that’s why they’re called “cardio” machines after all. To get the most benefit, you should plan on working a circuit of 3 or 4 different machines for 15 to 20 minutes each at least three times a week. If the workout is too easy, you can dial up more resistance with the press of a button. If you’re a walker or runner, cardio machines are ideal alternatives for those rainy days when you need you to go inside to get your exercise fix.

A regularly scheduled workout will help keep you motivated and stay on track in your weight maintenance program.

Have you ever wondered how is it that some people never have to be pushed to go out for an early morning run? You can call them fitness freaks, but for them, exercise has become second-nature: they love it, crave it, and wouldn’t miss a daily walk, run, swim or bike ride anymore than they’d forget to brush their teeth or go to work.

By adopting a regular schedule of a calorie burning activity you love, you’ll have all the motivation you need. People who are intrinsically motivated enjoy keeping fit and active because they pursue exercise for its own sake and that helps them get something out of each and every workout.

It’s the same type of passion people apply to their hobbies. Go for a bike ride or a walk—and do it regularly—and you’ll have no problem getting rid of the extra calories you’ve been storing as fat.

A cardiovascular workout is any type of exercise that increases the work of the heart and lungs. Only when your pulse quickens and your breathing gets deeper to the point of being “winded” have you reached a cardiovascular zone of physical exertion. You don’t necessarily have to be a runner to get the best results because any activity that keeps your heart rate up will suffice. In fact, there are a number of regular activities you may already be enjoying that will help to improve your cardiovascular system’s efficiency.

The kind of cardio exercises you need requires the combination of using large muscle movements over an extended period of time (duration) so that you heart rate is elevated to at least 50% of its maximum level (intensity). For true cardio benefits, you must engage in aerobic exercise for at least 30 minutes, preferably an hour, and reach a “target heart rate zone” several times a week.

Get to know your Target Heart Rate

Generally speaking, your target heart rate is the range of heart beats you should work at in order to challenge the cardio-respiratory system. The zone then, refers to the duration and intensity of exercise you need in order to get the targeted cardiovascular training benefits.

A maximum Heart Rate (HR) is the theoretical number of beats that your heart is capable of safely beating in one minute. The formula simply requires you to subtract your age from 220. For example, if you are 40 years old: 220 minus 40 = 180 beats per minute. Therefore, a typical target heart rate of 60% of your HR max of 180 would be about 108 beats per minute. Look at these ranges in the Heart Zones and use them as a guide when doing cardio work:

The first zone is called the Healthy Heart Zone which is 50-60% of your max Heart Rate (HR). Walkers most likely train at this zone which is not intense enough to get great cardio-respiratory benefits, but it will give overall fitness benefits.

The next level is the Fitness Zone which is 60-70% of your max HR. In this zone you can actually condition the rate of fat release and train your muscles to burn fat.

The Aerobic Zone trains at 70-80% of your max HR. Studies show that you can expect to increase the number and size of blood vessels, stroke volume (amount of blood pumped per heart beat), and respiratory rate while working in this zone.

The next level is the Anaerobic Zone, which is 80-90% of your max HR. At this rate you can expect cardiovascular benefits to include an improved maximum VO2 capacity (the highest amount of oxygen you can draw in during exercise). Your heart will become more efficient at transporting oxygen to the cells that need it (as well as removing waste products such as carbon dioxide).

At the top is the Redline Zone which is 90-100% of your max HR, or the fastest your heart will beat. This zone is for interval training and lasts only a few minutes.

Variety is the key to getting your cardio fitness benefits. There are a number of activities you can try that will put you in the “zone” and help you reap the benefits of cardiovascular exercises. Some of these benefits include the reduced risk of heart disease and diabetes, and the lowering of high blood pressure and cholesterol. Cardio workouts also help you to increase your lung capacity, make your heart stronger (so it won’t have to work as hard to pump blood), increase metabolism and strengthen your immune system.

The top 10 cardio workouts

1. Running. Not only is it the quickest way to shed pounds, running is easiest way to reach the upper HR training zones. The Cardio Classic.

2. Swimming. If you hate to run but love the water, swimming is the ideal exercise for overall fitness as well as for improving your heart and lung health.

3. Biking. Grab your bike and head for the trails where you can pace yourself at first, then crank up the workout. You change the intensity by changing the terrain, as well as mixing in sprints and long rides.

4. Kickboxing is a combination of boxing, martial arts and aerobics that will give you a full-body workout that increases balance, strength, flexibility and endurance. And a 30-minute workout on a heavy bag or a series of shadowboxing drills can provide an excellent cardio workout.

5. Inline skating is a challenging endurance sport that offers a great way to stay in shape while having fun. You won’t get bored, and a better body and healthier heart are only weeks away.

6. Cardio machines. Your club or gym may have an area called the “Cardio Room” but you’ll know it by the machines: treadmills, ellipticals, stair climbers, bikes, etc. These are ideal for maximizing your training time and you can add more incline, resistance, and speed on a machine to step up to the next HR level. Try different machines and vary your workout.

7. Racquet sports (including tennis, racquetball and squash) require a lot of running and explosive periods of energy. For best results, you need to maintain an exertion level and not simply poop the ball around the court. Play just for the cardio of it.

8. Team sports (basketball, soccer, laser tag, etc.) These will count as long as the activity provides extended periods of moderate intensity. (Not warming the bench, in other words.)

9. Water aerobics. Take a class and enjoy a fun and social workout to music. An aquacise session helps to improve stamina, strength, endurance and gives wonderful cardio benefits. Although the working heart rate in water is lower than when training at a similar intensity on land, the pressure of water on the body helps to improves blood circulation.

10. Power walking. Walking is the most common and easiest way to get a cardio workout. Hit the trails at a fast pace of 4.4 to 6.0 miles an hour so you can cover a mile distance in about ten to fourteen minutes. Pick up the pace to burn more calories than a regular-paced walk and step up to a higher target heart zone.

Any of these types of exercises will help to promote cardio fitness, but do keep in mind that there is no absolute “best” cardio exercise. As you can see from the list above, you can choose from a wide range of physical activities that will get your heart rate up. The important thing is to do it, and do it at least 3 or 4 times a week.

How Intense is Your Workout?

Many people who walk for fitness do not like the feeling of exerting themselves, yet in order to achieve any cardio benefits one must do a moderate intensity workout rather than an easy one. In fact, you must push yourself beyond what is comfortable since you’ll only get an aerobic workout-the primary cardio-vascular benefit-when your pulse rate is elevated.

Achieving a target HR zone isn’t difficult. You don’t even need to remember the levels of the heart zone chart, or any HR formula, if you keep in mind that any cardio workout must get you winded. If you’re not sure your workout is intensive enough, take the talking test.

If you can converse comfortably while doing your cardio workout (the “talk test”) then you’re at lowest intensity level. At an HR level of aerobic exercise, you should be able to say a few words, catch your breath, and then carry on talking. And if you find it difficult to talk-congratulations! You are probably working out anaerobically.

To get a better idea of this, imagine your exercise intensity level on a scale that goes from 0-10 with 0 being no effort and 10 being maximum effort:

· Level 1 – 3: lowest intensity
· Level 4 – 5: warm-up level, easy
· Level 6: moderate intensity, working and breathing a little hard
· Level 7: moderate to high intensity, breathing harder, challenging
· Level 8: high intensity, breathing very hard, conversation is difficult
· Level 9: very high intensity, no talking zone
· Level 10: maximum intensity, peak zone, feels like your heart will burst.

Just Do It.
Never fear that you’re doing your cardio “wrong,” the only important point to remember is to just do it. Kick-start your cardio fitness program with a brisk new workout, and see how your breathing feels. Start slowly and gradually build up the duration and intensity. If you are a healthy individual with no medical concerns, then you should have no boundaries as to how hard you can push yourself. And while you should never feel completely out of breath or winded, do try for a more challenging pace, since you won’t achieve an optimum fitness level by training comfortably.

The activity is up to you but make cardio fitness a part of your daily life and begin reaping the benefits of training the most important muscle of them all – your heart.

It’s easier and more convenient to make walking a daily regular routine than almost any other exercise.

Walking burns calories at any speed. Of course, brisker walking burns more, but if you can’t or don’t want to go faster, you can walk longer to make up the difference. For example, if you weigh 150 pounds and cover one mile in 15 minutes (that’s 4 mph), you burn about 110 calories. But walk at a slower pace (3 mph) and you get the same calorie burn in just a mile and one-tenth.

If you walk at an easy-to-moderate pace for 45 minutes, you would cover two and a quarter miles, at 100 calories per mile. So your total calorie burn for the walk will be 2.25 x 100 = 225 calories burned. Do that for 30 days and you’ve walked away 30 x 225 calories = 6,750 calories. Figuring that 3,500 calories equal 1 pound, you will have lost close to 2 pounds — which adds up to about 22 pounds less body fat after a year.

Not motivated, you say? Borrow your neighbor’s dog. One of the best aerobic exercises for any fitness level is plain old walking. (Note to self: Remember to bring the dog.)

Fitness Walking in Hot Weather

Be sure to drink 10 to 16 oz. of fluids at least 15 minutes BEFORE you start your walk. Then drink every 20-30 minutes along your walk.

You can tell if you end up dehydrated after your walk if your pulse rate remains high and your urine is dark yellow.

Thirst doesn’t tell the whole story, so be sure to drink during your walk whether or not you feel thirsty, and avoid drinks with a high sugar concentration. Water is the best choice though sports drinks (without the sugar) are worth a try.

Walking vacations

As you gathered from the figures, the benefits from walking are measured in months, not days. Don’t be discouraged. Tell yourself these facts, over and over again:

√ I’m better off losing weight slowly. The more gradual the weight loss, the more likely it is to be permanent.

√ Losing weight gradually gives my body and appetite the time to adjust to my new lower weight.

√ By losing gradually, I’m preventing the baggy skin that could result if I lost more rapidly.

√ This the healthiest way to trim down. I don’t have to cut back on good nutrition. I don’t need diet pills. (People who lose weight by dieting lose lots of muscle tissue, as well as fat.)

Keep your food intake constant and you will lose weight slowly. Walk 45 minutes a day, four times a week, and you could drop almost 18 pounds a year. If you combine a walking regime with a proper diet, snipping out a few hundred calories from your diet each day – the pounds will leave faster.

Walking is easy, free and will change your life. Start today and get fit!

A Rebel and His Bicycle

A city-slicker fat tire bike ($300 to $700) is not what it seems. It’s actually a heavier hybrid of the mountain bike and is less reliable, although fine for the concrete jungle. Its components look similar, but are not designed for rough treatment, and the bike is more likely to break down. For real off-road adventure, look for bikes with frames and components made of strong, durable materials.

High end bikes are made of a carbon fiber material that doesn’t fatigue or corrode, and never wears out. You’ll pay a higher price, $1500 to $4000, but these bikes also feature disk brakes and rear suspension, and all the components are lighter and of higher quality. The technology of the new disc brakes offer easy one-finger braking, a response so powerful that you need to guard against grabbing the front brakes fully, which will cause an over-the-handlebars dismount.

A more modest steed will cost around $700 to $1500 and weight around 26 lbs. These bikes have strong, lightweight frames made of steel, aluminum or carbon fiber. Steel is the world’s most common frame material because it’s inexpensive and strong, and you’ll find Chro-moly steel used often on middle to high-end bikes (as well as aluminum which gives a frame extra strength and rigidity). Like the expensive models, these bikes will have 24 or 27 gears and you’ll have an option of including a front suspension fork if you want it.

Full Suspension versus Hard Tail?

Many hard tail owners will argue that you don’t need a full suspension bike. (Right. And Fat Tire is just a beer.) If your idea of fun is all downhill then chose a heavy 50 lb downhill bike where the fork and rear-shock have 8-12 inches of travel in the suspension. You’ll be making laps on the chair lift and bombing down some diabolical trails all day long. Adding full suspension to a bike will cause it to weigh more than the average bike in its class, cost a lot more, and require more maintenance (i.e., rear shock servicing and lube jobs). However, the advantages are tremendous: you’ll achieve faster downhill speeds and improved control!

A hard tail bike has no rear suspension but comes equipped with front-shocks. Some models are very affordable (under $400). The front suspension reduces the discomfort riders feel in the shoulders, arms and hands when they ride on bumpy trails. If you need more cushion, add a shock-absorbing seat post, which is cheaper than buying a full suspension bike.

If you’re riding for pleasure and don’t have a need for speed (or vertical climbing), then a single speed bike which dispenses with the derailleurs and runs the chain directly from the sprocket to chain wheel, might be your answer. You’ll find no shifters, cables, extra sprockets or long chain on these bikes, either. A single speed bike is more difficult to ride and not good for technical mountain riding, so be sure of your goals before you attempt one of these. While cyclists may consider these bikes as a way to overcome the complexity and weight of mountain bikes, they are not for the uninitiated.

So Uncool, It’s Cool

For epic helmet hair you’ll want to wear a brain bucket. Seriously, the helmet is essential equipment since head injuries are responsible for 75% of the over 800 annual deaths from bicycle crashes in the United States alone. Bike helmets use a stiff foam called Expanded Polystyrene (EPS) that crushes on impact to cushion the blow to your skull. Basically, it’s the same stuff that’s used in white picnic coolers and once crushed, it can’t be reformed, and the helmet must be replaced. Another feature of a helmet’s design is the slick plastic outer shell which helps it skid off the road, thereby preventing your neck from jamming. (Isn’t that a comfort to know?) Brain slosh inside the skull is still possible, but research shows a helmet can prevent 85% of head injuries, so put on that cool helmet.

You’ll want to protect your skin too. Many seasoned riders now wear elbow and kneepads as body armor to protect them in involuntary dismounts. Here’s a cheap trick: wear your kid’s lightweight soccer shin pads, with the pads turned outward, and you can protect your lower legs when raking against those brambles and wickedly sharp cacti on the trail.

Cycling gloves may seem like an extravagance but they are relatively inexpensive and will keep you from scraping your palms when you fall. They also help to reduce vibrations and ease the road buzz that occurs in the fingers on a long ride. Bike shorts are also important and should be worn by all levels of riders, since shorts help prevent soreness and chafing on the saddle. And as long as you’re going to dress properly, leave the tee-shirt behind and get a bike jersey made of soft, lightweight, and breathable micro fiber. Many styles offer elasticized pockets on the back for carrying snacks and maps.

The main function of bike shoes is to fluidly transmit downward force from the leg to the bike. You’ll want a pair with a solid, stiff sole, that has a sure grip in wet conditions but is also comfortable enough to hike the bike through the boulder fields. Some bike shoes attach the rider to the bike by clipping into the pedal (sort of like a ski binding) and others look like traditional shoes.

Some Assembly Required

As for the bike’s needs, a bum bag or tool bag is essential for on-trail repairs. Some are small enough to fit under the saddle or the top tube, and some are designed to double as shoulder pads for carrying the bike uphill. You’ll need to carry a kit that has everything for fixing a flat tire, including: a puncture repair kit (with pump and spare tube) and basic tools (4.5 and 6 mm Allen keys, spanner/wrenches, chain tool & spare pins, and some chain oil).

For the rest of your gear, you’ll need rain wear, a first aid kit, snacks and water. On longer rides, plan to carry one or two water bottles which provides not only water for drinking, but for cleaning dirt out of wounds, washing off poison ivy, and even flushing the mud splatter off the brake shoes before it dries.

Riding the Single Tracks

The most exciting trails for recreational riders are the single tracks, or little narrow paths that meander through the forests, deserts and open fields. Riding etiquette dictates that you must stay on the trail and avoid widening it, since bike tires accelerate erosion and it takes a long time for fragile vegetation to heal itself. Here’s a tip: avoid skidding around the switchbacks and tight turns, since locking your wheels thrashes the trail and creates needless damage. Riding a line through a turn cleanly is harder to do, but demonstrates a more advanced skill level.

Half the fun of riding single-tracks is to successfully negotiate riding over and through (not around) scraggly roots and puddles. If you meet up with an obstacle that you cannot negotiate, get off your bike and carry it over, rather than riding around. That will also lessen trail erosion.

One more bit of etiquette to observe off-road: yield to hikers and horses. When approaching a mounted rider, make sure he knows of your presence, and take care not to coast your bike past a horse-that rhythmic clicking sound coming from the derailleur gear can sound just like a rattlesnake to a nervous 1,200-pound animal. Wearing iron shoes.

Earn Every Downhill by Peddling Uphill

Horses aren’t the only ones that should be getting a work out on the trails. If you want to earn your downhill fun, get that uphill grunt in first. The body benefits from the overall aspects of cycling since it’s a form of aerobic exercise that helps to condition the heart, lower blood pressure, and increase the levels of good HDL (high density lipoprotein) cholesterol. All those calorie-burning benefits come when you hear the sound of your heart pounding in your ears and your own panting, up just one more hill, before the downhill payoff.

Fat tire off-roading has caught on around the world and where ever you find bike shops or have access to the Internet you’ll easily find trails, equipment advice and groups to join. Most people are natural candidates to start mountain biking and the sport offers adventure to riders of all skill levels. So go out and join the fat tire counter culture, explore the trails, get a good lung workout, share a few stories and enjoy being a kid again. Just like Pee Wee on his Schwinn.

Well, maybe not.

And it can all be done on a bike. Cycling is as good as running and swimming as an aerobic (meaning “with oxygen”) exercise that will elevate your pulse rate and increase your cardio-vascular activity. Sports medicine specialists often prescribe cycling because it causes less wear and tear on the joints and muscles than running, while still building endurance and alleviating stress.

Cycling, both road and mountain, tones many of the same large muscles of the lower body as hiking does. You’re working the quads, hip flexors, and calf muscles when pushing the pedal down; and the hip flexors, hamstrings and calves when pulling the pedal up. But it’s an upper body conditioner as well since the muscles of the torso, as well as the arms and shoulders, are very active while riding.

You know that time spend on a bike helps to develop your aerobic engine which in turn increases your ability to burn fat. Combine it with a healthy diet, and it becomes an enjoyable way to increase lean weight. You can expect to burn about 700 calories for an hour of road cycling, and 500 or more calories during an hour of mountain biking on level and downhill terrain.

One more advantage to cycling is the positive feeling you get when your body releases a shot of endorphins during an outdoor riding excursion. Breaking a sweat will cause these hormones to release, producing a sort of physical high. Talk to anyone who exercises regularly and they are likely to admit that this is why physical exertion seems to be so addicting.

To get the most out of your cycling workouts, keep a few things in mind. A pre-ride warm-up prepares your body for exercise, improves performance and reduces the risk of injury. Be sure to include some stretch exercises for all the major muscle groups, but especially the legs and lower back.

Also, you need to drink liquids at least every 15 minutes during your ride. As you ride, you sweat, but the wind generally evaporates it so quickly you don’t realize how much water you’re losing. The best solution is to drink not just water, which will dilute your body’s electrolytes, but an energy drink containing sodium. On rides that are longer than two hours, you should eat too. You need a shot of carbohydrates since you don’t want to bonk or cramp on a hot day.

Cool Down After the Ride

Don’t forget to do some cool down exercises after the ride, and be sure to drink again and eat carbohydrates immediately for a quick recovery. Do a nice relaxing stretch, which should be a reversed version of the warm up. You can also gently massage your legs to improve the circulation and loosen the knots.

One of the unfortunate knocks on bicycling is people fear a condition known as saddle soreness, which can mean anything from a numb butt or minor chafing, to severe ulcerations. The sore butt syndrome is caused by oxygen deprivation (ischemia) in the soft tissues surrounding the ischial tuberosities (sit bones) when blood flow is cut off to the tissues. You can do a few things in advance to prevent this, such as checking to see that you’re using the correct seat height and angle, and wearing padded shorts.

Even if you have found the perfect saddle but are still sore, then it may mean that you need to spend more time on the bike. It’s true, you actually need to ride more often so that your body can get conditioned to the seat. Try getting out several times a week for a while and see if the soreness subsides.

If not, consider a different seat, such as a saddle with a “cut-away” midline section. Your own sit-bone spacing might require a wider saddle, or the saddle you use now can actually have too much padding. You need to get a few miles on the saddle and decide for yourself, but most bikers agree that a less-padded seat is better because it supports your weight on your “sit bones,” and not on the soft tissue. Keep in mind that the shape of the seat is the most important factor, not the padding. Aim for support over “cush.”

Don’t forget that on any saddle you still need to rise off the seat at least every 15 minutes (for about a minute) to get the blood flowing again and prevent nerves from going to sleep. It’s also a good way to stretch your legs. Also, you can reduce the vibrations on your hands by wearing a pair of padded gloves and remember to frequently change your hand positions on the handlebars. If you feel a little numbness and tingling in the little fingers after an hour of riding, it’s caused by nerve compression.

Just remember these few simple tips and you’ll increase your chances of completing your ride refreshed and invigorated, not sore and fatigued.

Articles in the cycling magazines talk about using a mixture of fast rides, sprints, hill climbs, and long distance rides to get in shape, but do you really need to follow someone else’s training regime? Have you attempted sprints only to find that it takes your breathing longer to recover than it took to ride the distance in the first place? Do you believe you need to climb hills to build the legs until your quads feel like lactate bricks, in order to achieve fat burning benefits? The great advantage of outdoor biking is that you can choose any of these drills, or just set your own pace.

If you do challenge yourself with fast riding, you’ll be right in a training zone since a ride of five miles done in less than 20 minutes is comparable to running one mile in less than 8 minutes.

If you chose long distance riding as a goal, you’ll be in great physical condition and find your endurance is vastly improved. In cycling, “long distance” is roughly a division of sub-century (less than 100 miles) from the longer rides of : century, double (200 miles), and distances of 200 miles or more.

Outdoor cyclists have created their own subculture, complete with riding clubs and weekend cycling getaways. Riding with a friend is especially beneficially since it’s harder to find an excuse not to go riding if someone is expecting you. If you want to participate on a long group ride, or solo train for your first century, you should be riding at least thirty miles a day for a few weeks to get your body and mind conditioned. Once you’re riding centuries comfortably, success in the additional long hauls will depend on how well you eat and hydrate effectively during the ride.

Many cyclists are able to boast that they never lift weights and never have to diet. They just ride a bike, usually no less than 100 miles a week. Once you’re in shape, shorter regular rides can keep you feeling good, and missing a few days will have no effect on your fitness level. But it is up to you; you get from biking what you put into it.

Exercising outdoors is good for the body, mind, and spirit, and you shouldn’t save it just for mornings or weekends targeted for workouts. Riding a bike to school or the store actually achieves exercise which would otherwise require gym time, so pedaling to your destination really takes no additional time out of your day.

Why spend all that time in a gym pounding away on a stationary bike or elliptical – and paying for the privilege of simulating hamster exercises – when you can jump on a bike and do some of those quick errands you would have used your car for? You save gas and get a good workout all in the same process.

By utilizing biking as a mode of transportation, it’s an easy way to exercise 20 to 60 minutes a day, three to five days a week. Just get on the bike and go. You’ll soon discover that it’s not necessary to be a fanatical road biker or a “little Lance” in order to obtain the fat burning benefits of outdoor biking.

Sit cross-legged with your hands on your knees. Focus on your breath, while keeping your back straight, and allow your knees to gently lower to the floor. Take five to ten slow, deep breaths. On the next inhale, raise your arms over your head. As you exhale, bring the arms down slowly.

You’ve just experienced a beginning yoga pose called Sukhansana. Simple, yet amazingly effective. Ashtanga yoga’s dynamic exercises blend breathing and movement allowing your inner essence to unfold naturally, without strain. Some call it the most physical yoga, yet with proper instruction, the workouts are an efficient and, best of all, pain-free way to achieve total fitness.

The Most Talked About Form of Yoga Today

What seemed to evolve from the om-chanting flower children of the sixties has actually been around for centuries and remains enormously popular today. Celebrities such as Madonna, Sting, and Demi Moore are devoted to the daily practice of Ashtanga Yoga, also known as Power Yoga. In North America alone, over 18 million Americans are reported to be practicing some form of yoga and are reaping the benefits of improvements in strength, flexibility, weight control, increased cardiovascular and energy levels, an enhanced immune system, and stress reduction.

Since yoga focuses on exercise, breathing, and meditation, the combination works on the body from the inside out to increase efficiency which improves overall health. In a recent study done at the University of California-Davis, test subjects were measured before and after an eight-week period in which they practiced yoga four times per week. The participants showed a remarked improvement in: muscular strength, which increased by 31 percent; muscular endurance, by as much as 57 percent; and flexibility, which improved in some cases 188 percent. Even the uptake of oxygen entering the lungs, bloodstream and muscles, showed an increased of up to 7 percent.

Such results should not come as a surprise to anyone. Contrary to Western perceptions, strength, stamina and sweat, and not just meditation, have long been fundamental aspects of yoga.

The Origins of Ashtanga

The roots of yoga go back about 5,000 years to India; the pure form of Ashtanga yoga is said to be between 500 and 1500 years old, and is based on the teachings of Sri K. Pattabhi Jois. The word Ashtanga comes from the words ashta (eight) and anga (limbs), and it was described in classical yoga writings as having eight major parts, referred as to the “Eight Limbs of Yoga.” Yoga means “union”; a union of the body, mind and breath.

Modern Ashtanga yoga and its physical demands are what differs it from its yoga cousins, for example: Mantra yoga is a spiritual practice focusing on chanting; Iyengar yoga incorporates the use of various props such as cushions, straps and wood blocks; and Bikram yoga is a form of “hot yoga,” which is performed in a room heated to 100-110 degrees to facilitate sweating. While there are about forty different forms of yoga, no one is better than another, and they all provide similar benefits for your mind and body.

Ashtanga Vinyasa: Salute to the Sun

The basis of yoga is a series of twelve sequential poses beginning with a group called the sun Salutation (Surya Namaskar) performed in a single, graceful flow. Different styles of yoga perform the Sun Salutation with their own variations.

In yoga, the movement is initiated internally at the core of the body, rather than in the outer muscle. As you move from one asana (posture) to another, your body produces an intense internal heat that purifies muscles and organs, and expels unwanted toxins through a strong, cleansing sweat. This dynamic flow of moving meditation linked together with breathing technique, is called vinyasa. Vi means “to go” and nyasa means “placing” so the term describes the method of entering and exiting an asana.

Asanas are grouped into six series; each series unlocks a particular aspect of the body and the mind. The primary series [Yoga Chikitsa] are designed to detoxify and align the body. The second series [Nadi Shodhana] strengthens the nervous system and opens the energy channels that link the seven chakras, while the Advanced Series [Sthira Bhaga] integrate strength and grace to achieve divine stability.

Some examples of yoga poses, increasing in difficulty, are:

o The Downward Facing Dog pose (Adho Mukha Svanasana) : Start on all fours with knees under hips and the hands shoulder-width apart. Inhale, arch your spine, and look up. As you exhale, straighten your legs and pause. Push on you hands, positioning your body to form an inverted V, achieving a straight line from your hands to your shoulders to your hips. As you inhale, press downward into your hands and lift outward out of the shoulders, keeping your head between your upper arms.

o An intermediate asana, The Bow pose (Dharnur-asana): Lie on your stomach with your arms at your sides with palms facing upward. With your chin on the floor, exhale, bend your knees, reach back and grasp your ankles. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while lifting your chest off the floor. Lift your head as far back as possible and hold the posture as long as you can comfortably hold the inhale breath. As you slowly exhale, bring your knees to the floor, release your ankles, and lower the legs and arms straight down on the floor, assuming the prone posture you began with.

o An advanced asana, a headstand pose (Sirsha-asana): Start in a kneeling position, lean forward and place the forearms on the floor, keeping your elbows about shoulder distance apart. Clasp your hands together to form a tripod, raise your hips and place your head on the floor between your interlocked fingers. Lift your knees off the floor and raise the hips. When your back is vertical, slowly lift your feet off floor, and bring your knees in to your chest. Balance with the knees bent until steady, and then slowly raise your feet until your legs are straight up.
Many of the poses may seem easy, but the difficulty is increased with the length of time that each asana is held and the repetition of each vinyasa (series of poses). Asanas are taught in a sequential order and each level is to be developed fully before proceeding to the next level. This gradual training develops the strength and balance required for more advanced levels.

The No Pain Advantage

Yoga’s flowing movements will stretch and lengthen muscle fibers causing the muscles in the back, legs, chest and arms, to become stronger and streamlined, permitting more oxygen-rich blood to flow through them. In comparison, weight training can cause to muscles to tighten, making them stressed and congested with lactic acid, and it also increases the load on your joints. Ashtanga practices will keep the body moving so the muscles stay warm and lubricated.

Popular asanas, such as Downward Facing Dog listed above, helps to strengthen, stretch and reduce stiffness in the legs while strengthening and shaping your upper body. Regular practice of this pose in the Sun Salutation rejuvenates the body and gently stimulates your nervous system.

While Ashtanga is demanding, with daily practice your flexibility and strength will improve over time. Even if you are practicing only the physical aspects of yoga, you will reap healthy benefits and leave each session feeling invigorated, having washed away stress and tension.

Who can practice Ashtanga Yoga?

Don’t let its reputation dissuade you; every pose can be modified so that Ashtanga can be practiced by anyone at any fitness level. If you want to get started in yoga, you should talk to a local instructor with credentials (at least 200 hours of certified training). A class won’t be hard to find since yoga is offered at most health clubs and fitness centers everywhere. Plan on attending class twice a week or more, and you should begin to see results in 3 to 4 weeks. After each class you should feel calm, rejuvenated and not in any physical discomfort.

It is encouraging that a dynamic form of exercise so deep and basic, known for thousands of years, has been reawakened. Give yourself the time, free from interruption, to once a day sit on a mat, and get into direct contact with your inner, most powerful resources. If you have the motivation and determination to progress, and want to begin the life-long path of well-being and total fitness, then Ashtanga yoga is for you.

Our picks are:

1. John Muir Trail, California, USA

Not only is the scenery magnificent, but the John Muir Trail can boast of having the sunniest and most mild climate of any mountain trek in the world. The trail starts in the Yosemite Valley and stretches for 211 miles to Mt. Whitney, the highest peak in the US. Along the way, it takes you past countless lakes and waterfalls, ancient giant sequoias and looming granite towers as it follows the spine of the Sierra Nevada range. The area is so remarkable for its breathtaking vistas that naturalist John Muir once wrote it was “as if into this one mountain mansion Nature had gathered her choicest treasures.” Despite complaints that it is the crowded Interstate of Sierra trails, the JMT was named as Outside magazine’s 2004 North America Trip of the Year, and places high on Adventure magazine’s list of top 11 classic hikes.

2. Kalalau Trail, Kaua’i, Hawaii

On the Garden Island of Kaua’i is the enchanting Kalalau Trail, rated by the Sierra Club as one of the most difficult trails in the USA. The lush tropical trail, situated along the Na Pali coast, begins at Ke’e Beach and follows an unrelenting up and down course as it rises 1000 feet, then drops to sea level and rises again. The switchbacks dive into jungle terrain and secluded green valleys, but then things get hairy when the trail runs out onto some slippery footpaths that are cut like strips in the side of sheer cliffs overlooking the ocean. If that doesn’t make you turn back, you’ll be rewarded at the end of the 11-mile hike when you reach beautiful Kalalau Beach. You can camp overnight and take time the next day to explore the island’s remote valley where you’ll see waterfalls, bamboo forest, hidden Hawaiian heaius (sacred temples), and open grassland. The Kalalau trail can be hiked any time of year and the best part is it isn’t necessary to pack warm clothes for Hawaii.

3. Everest Base Camp, Nepal

Of all the hikes on the list, reaching the Everest Base Camp will win any world trekker bragging rights. Despite the altitude, it’s a feasible goal for most fit adventure hikers and remains as the Shangri-La of hiking destinations. The 2-week trek takes you through green valleys and along the banks of the Dudh Kosi, a majestic river that will be criss-crossed many times on suspension bridges laden with Buddhist prayer flags. It begins at the mountain town of Lukla (9,350’) in Tibet and ends at the foot of the world’s tallest peak, Mt. Everest (29,028’). The trip is done at a relaxed pace, walking only about 4 to 5 hours a day, with rest days for proper acclimatization. The hike to the Everest/Lhotse Base Camp (18,370’) is not only an extreme adventure it’s expensive; you’ll need permits, guides, sherpas, porters, food, gear, and so on.

4. Mount Kilimanjaro, Tanzania, Africa

Like Everest Base Camp, the experience of stepping onto the snows of Kilimanjaro is definitely on everyone’s “must see, must do” list. There are several routes up Kilimanjaro, but the majority of trekkers go by way of the Marangu Route (also known as the “Coca-cola” or tourist route) which covers 40 miles. This is the shortest and most gradual climb, yet well more than half of the 26,000 hikers who attempt it every year fail to make it to the top. Since Kili is a non-technical mountain, you can reach the 19,340’ crater summit in just 3 ½ days. However, such extreme speed is not recommended and the guides will advise you “pole, pole”, which is Swahili for “slowly, slowly”. A 6-day hike will help you to better acclimate and lessen the effects of altitude sickness. Nevertheless, any hike above 8000’ will cause most people to experience some degree of this mountain sickness including the requisite severe headaches and nausea. All hikers spend each night bunking in sleeping huts and eat in dining halls at the designated camps along the route. And yes, they do serve Coke. If crowds and litter on popular trails isn’t your thing, consider taking one of the longer (and more expensive) routes up to the summit.

5. Tour of Mont Blanc, Chamonix, France

The Tour of Mont Blanc offers spectacular views of peaks and glaciers and it is considered one of the world’s most famous long distance walks. The alpine tour passes through the Alps of France, Switzerland and Italy along its 106 mile route which circles Mont Blanc (15,781’), the highest mountain in Western Europe. You may be surprised to find that many sections are not well-traveled and you’ll feel like you have the Alps to yourself. On average, it will take you from 9 to 14 days to complete the circuit if you cover 8 to 11 miles daily. Most people walk the TMB from village to village and stay overnight in comfortable chalet-style hostels, leaving the tent at home and traveling with just a light pack. At dusk you can relax with a glass of wine and enjoy the breathtaking reddish-pink hues that reflects off snow-capped peaks; an optical phenomenon so striking the Germans came up with a special word for it: alpenglühen, or “glowing Alps”.

6. The Fitzroy Trek, Patagonia, Argentina

Park of what makes this trek so memorable is the chance to see the famed Fitzroy Massif, one of the most difficult and seldom climbed peaks in the world. It is situated in the Patagonian Andes at the northern reach of Los Glaciares (The Glaciers) national park, where it is known locally as Cerro Chaltén. In Tehuelche the name Chaltén means “smoking mountain”, a term that alludes to the doggedness of clouds hanging over the summit. Despite the possibility of an obstructed view of the Fitz, this mad adventure is still worthy of a top 10 hike nomination because of its ruggedness. From the El Chalten village, the trip begins with a 6-mile hike through Lenga Forest to Poincenot where you will camp. The next day, hike up the steep trail that leads to the lookout point at Laguna de Los Tres where you can catch the sunrise alpenglow of the fin-shaped peak as it stabs the sky some 6000’ above the glaciers at its base. Since the isolation of Patagonia is a challenge for adventure seekers — lacking hotels, stores, paved roads, and not to mention the winds which are fierce — it represents a raw and unique wilderness trek.

7. Routeburn Track, South Island, New Zealand

The Routeburn is one of those places that defy imagination. It’s a good hard slog, or tramp as the Kiwis would say, and tough enough that Sir Edmund Hillary found it perfect for training for Everest. The trail is 38 km long and offers classic hut hiking (camping is not allowed), and trampers find it appealing because it is far less crowded than the other world famous NZ route, the Milford Track. The Routeburn crosses swinging bridges over rushing fiords, and treks through moss-covered forests, misty waterfalls, emerald lakes and lush valleys framed by snow-covered mountains. It’s a short hike of just 2 or 3 days but you’ll want to stay longer and take a few side trips to explore nearby saddles, passes and peaks. Where ever you go, you’ll find the panorama of the region is gorgeous beyond belief.

8. Buckskin Gulch, Utah, USA

Just north of Kanab, Utah, is a hidden gem for hikers. Buckskin Gulch is the most beautiful tributary of Paria River Canyon offering what is believed to be the narrowest slot canyon corridor in the world. The narrows of Buckskin start immediately and are steep enough that you can’t see the sky at times, and so tight in sections that you must remove your backpack to squeeze through. The first 13 miles runs from the Wire Pass Trailhead to a camping spot at Middle Trail near the confluence of the Paria Canyon. From there it is another 7 miles to the White House Trailhead. Check the weather reports at the ranger station before you set out since the potential for flashfloods is high, and if it has rained recently you’ll likely encounter waist-deep pools of water so dress accordingly. This easy hike not only offers the thrill of canyoning, but it’s also has aesthetic value; take the time along the way to enjoy walls which are adorned with petroglyphs as well as colorfully fluted rock formations. A permit is inexpensive but you need to make reservations months in advance since the number of hikers allowed in is limited.

9. Inca Trail to Machu Picchu, Peru

Sitting atop a saddle ridge at 8200 ft in the Andes Mountains is the ancient city of Machu Picchu, the Lost City that was mysteriously abandoned by the Incas in the 17th century. Over 140 tour companies (at present) are licensed to guide you on the Inca trail going up to the ruins. The most scenic way is a mountainous 4-day jungle hike of 43 miles, starting from Chilca and traveling through the Sacred Valley which is dotted with Inca ruins below a green forest canopy. A shorter and more popular is the 2-day hike that begins at marker km 104 along the railway from Cusco to Aguas Calientes, the nearest town to Machu Picchu. There is no need to be acclimatized to do the short hike. It takes 4 to 5 hours to reach the Winawayana camp at 9100’ where you can spend the night. The final step path clings to the side of the mountain as it leads to Intipunku, the Sun Gate, and then you enter the majestic ruins of Machu Picchu. The tour company includes the cost of the return train ticket from Aguas Calientes to Cuzco in their fees.

10. Great Wall of China

The Chinese have a phrase that translates something like: “You are not Plucky Hero if you never climbed Great Wall.” One of the Seven Wonders of the World is China’s 4,000-mile long Great Wall, the longest man-made structure in the world. You can visit the most popular sections of the wall with a combination of leapfrogging day hikes by booking a tour that will drop you off in the morning, transfer your luggage to the next hotel, and pick you up at the end of each day’s 8 to 10-mile walk. But for a real adventure, take a trip to visit the most beautiful section, the Simatai wall, which is about 80 miles north of Beijing. You’ll find the “real” wall here as it has stood for centuries with no intrusive restoration, and few tourists. Hike the 6-mile trek from Janshanlang to Simatai while you marvel at how the wall clings perilously to mountain ridges. It ends at the final 100m “Stairway to Heaven”, an incline so steep you’ll crawl on hands and knees to get to the 16th and highest tower. But it’s worth it, Plucky Hero: the spectacular views of rural China and the Great Wall snaking off to the distant mountains is something you’ll never forget.

Inline skating is for people who can’t sit still, have a need for speed and enjoy the wind in their face. It’s also for ideal for people who want the fat burning benefits of cycling and running without paying for an expensive bike or putting stress on the joints. While you roll along listening to tunes on your headphones, and concentrating on perfecting a stride and glide that looks powerful and effortless, you’ll also be toning your body and conditioning your lungs and heart aerobically.

This beautiful sport has been around since the eighties when a company named Rollerblade, Inc. out the wheels in a line on roller skates and the activity was dubbed “rollerblading.” But Rollerblade isn’t the only company that makes the skates anymore, and over the past two decades, ice skate, skateboard, and ski manufactures also began designing equipment for the sport correctly known as “inline skating.”

If you’re looking to get into this sport for fitness, speed thrills, or street hockey, you’ll be surprised at how affordable it is and how its popularity is booming.

Gear Up: What Equipment Do You Need?

For less than $200, you can get a decent pair of skates,  plus a helmet ($30 – $40), and a pair of wrist guards/gloves ($10 – $15), which is the least amount of equipment you’ll need. Prices for the better quality skates with liners can reach $500, but if you’re looking for a decent recreational pair, expect to start around $125. Don’t be a cheapskate and buy a crummy pair of inlines ($100 or less) – because a poor skating experience will only dampen your enthusiasm for the sport.

Here’s a breakdown of the equipment:

The Boots

Your first selection is the boot which in the past has been either soft or hard, as well as hybrid designs of the two. Soft boots generally feel like hockey skates and are laced up; while hard boots are made of a carbon fiber shell and buckles. The wheels are attached to the boot by a chassis, or rail, which will be made of plastic on cheaper skates, or lightweight aluminum on better quality skates. The best boot/rail combo will allow you to change wheel sizes as your ability improves.

Since the boots are the most important piece of equipment, it goes without saying that they should your feet comfortably. It may not be the most expensive pair that feels the best, so try several brands to find the best for your wide or narrow feet.

Know Your Wheels

Selecting a set of polyurethane wheels for your skates will depend on size (measured in millimeters) and hardness (the “durometer”), which will be determined by your weight, ability and style and speed level. Wheels are inexpensive ($3 to $7 each) and replacing them is easy, so go ahead and lay down the miles.

The hardness of recreational wheels range in durometer from around 72A (softest) to 85A (hardest), and most stock wheels are at about 78A. Hard wheels last longer and are faster but don’t have the grip of softer wheels, nor do they absorb road vibrations. All four wheels on your skates don’t have to be the same matching durometer; you can mix them to give you better traction and shock absorption.

Lower-quality skates will come stocked with the smaller wheels of 72mm, while most people will want a skate model that can take at least 76mm wheels. Ask the salesperson if the chassis on the boots you want will be able to fit larger wheels once you want to step up in speed. (And don’t confuse wheel size with durometer rating.) Taller wheels will provide more speed but be less maneuverability; and pro racers are now gliding on big wheels ranging in sizes of 90, 100 – even 110mm.

Clothing, Pads and Helmet

Smart skaters venture out fitted in padded armor that resembles something seen on a banked Roller Derby track. You can wear most any type of shorts and a tee-shirt, and your socks should be double-layered and anti-blister. A helmet is strongly recommended, and if you already have a bike helmet, that will do just fine. You can also consider wearing knee and elbow pads, but be sure to get a pair of padded gloves/wrist protectors because the most frequent skating injury is to the wrist as most people instinctively try to catch themselves when falling.

To Brake Or Not to Brake

Skates come with brakes … or without. Each manufacture makes their own brakes and they are not interchangeable with other skate models. Rollerblade, for example, calls their system the ABT (“Advanced Braking Technology”) which is a name for a pad contraption on a long screw that runs up the back of the skate from the heel. It can be “activated” by leaning back on the ankle portion of the boot. Other manufactures have wildly different designs, such as disc brakes that apply pressure to the last wheel. More advanced skaters will do without brakes, but beginners should definitely consider using them since they are a sure way to stop speeding skates.

Brakes can wear out quickly and although they are inexpensive, it can be a pain to keep replacing them. The alternative is to get skates without brakes. If you take a lesson from a skating pro, you’ll be taught how to use a snowplow or “V” technique, and not rely on a gadget – or the nearest telephone pole or grassy slope – to stop. With instruction, you can work on brake-less stops such as spinouts, toe drags, T-stops and chop stops, as well as skiing techniques for speed control (parallel or slalom turning).

Speaking of instruction, most beginners would do well to take a lesson or two from a qualified instructor who can show you the little things to help you advance more quickly. You’ll learn the fundamentals such as basic position and stopping; perhaps the flamingo (gliding on one skate); how to stride and glide; handle speed; skate backwards; and practice turns, spins, tricks … maybe even grinding rails.

One more alternative to brakes is the hockey stop ice wheels. They are new on the market in 2005 and allow for ultra fast hockey-style stops on streets and indoor surfaces – without the cool spray of ice of course. Look for the feel of ice blades on these wheels to revolutionize not just roller hockey but other forms of inline skating as well.

The Outdoor Experience

Asphalt is faster under the wheels and therefore a lot more zippy than concrete, so keep that in mind if you’re new at the sport. Known as “black ice” to skaters, a recently paved level road is the ideal skating surface, however, if it’s downhill, it’s best left to advanced skaters. Unfortunately, you won’t always be striding on a good surface, and cracks, potholes, erosions, sand, and other obstacles are a part of road riding. Consider these variables to be good reasons for wearing protective gear, and not because you feel you can rely on your ability to stop when sprinting on a flat at 30mph. Surprises happen and it’s no fun to go flying off the asphalt trail, so always skate at your ability. Fatigue can also cause injuries at the end of the day, so be prepared for anything.

Despite a few hazards, studies have shown that compared to the other recreational activities such as soccer, baseball and volleyball, inline skaters have had far fewer injuries, especially when they wear a helmet and pads. And the sport is not just for fun and fitness: a 1996 study by the International Inline Skating Association found that 35% of avid skaters used their inline wheels as a mode of transportation.

The hours spent blading on the roads will increase your stamina, poise, lower body strength, and heart rate-in other words, you’ll get an abundance of fitness benefits. And for sheer fun, there’s nothing like the rush of putting wheels on your feet.