All the cool kids go to the gym or so it sometimes seems. People are forking out hundreds of dollars per year for a membership that may be used rarely, if at all. Sure, the gym is great and all but what do you do if you can’t afford the fees? Better yet, what if you’ve done the whole gym thing but it just bores you to tears? For the millions of people that choose to not go the typical gym route, there are actually hundreds of available options for working out in someplace other than your living room and many of these options are absolutely free. There are few things that fire up a mood like a free deal, so check out some of these ideas and let the enthusiasm take you right out your front door and into a fitness world that won’t cost you a dime!

Put your tax dollars to work.

Paying taxes can be a fairly depressing business, especially since you can’t be sure of ever seeing that money again. The good news is that you can get a return on your local dues by checking out the recreation facilities offered by your county or municipality. The majority of tax-levying counties across the country actually do put some of that money into services for citizens. Call your local Department of Sports and Recreation to find out about the kind of resources offered in your area. At the very least you should expect to find tennis courts and a swimming pool. Put in an hour of laps a few times during the week and you’ve got yourself a nice body-shaping tool. Tennis courts frequently double as basketball courts, so find a friend to play a set or a game of horse. Larger counties may offer more sophisticated services that include weight rooms, fitness centers, walking tracks, and more, so it’s important to find out exactly what’s available for your needs. Nearly all county recreation services are free but if there is a fee, it will be minimal. After all, that’s what all those taxes are for!

Surf the Internet, not the ocean.

When your routine needs some variety, surf the Internet to find a free one-day pass to a local gym or fitness studio. Plenty of chain gyms do this to entice potential customers into signing on with them, but even smaller mom-and-pop centers are offering passes. Do a fast Internet search to find printable passes for most gyms. While you can’t make a regular habit out of using free passes, it can be a nice way to mix things up and surprise your body.

Pretend to be a kid again.

You probably have your old bike stowed away somewhere around your house, so why not pull it out, dust it off, and take a ride? Bicycling is a fantastic way to burn calories and shape up the lower half of your body, especially if you ride in hilly areas that can surprise the muscles. If your bike needs some fixing up, try to do it yourself or ask a friend. For those of you who gave away the bike along with the bong, go to a couple of yard sales to find one secondhand. You can typically tell right away if a bike is in good condition or not, plus at a yard sale you can bargain with the seller to get a better price. While this might call for a small initial investment, biking on public streets is totally free and gives you a great workout. Remember to take safety precautions by always wearing a helmet and attaching reflective safety tape to your body if you ride at night.

Go to the dogs.

This can be a cool double play if you handle your cards right. Look up dog groomers and dog boarders in your phone book, and then make some calls to find out if anyone needs a part-time or contract dog-walker. When you find a job, you’ll be getting fit and getting paid at the same time. Not only is that wildly cool but it’s actually paying you to exercise. What could be sweeter?

Check out the library.

If you haven’t been your local public library in a while, it’s not the same place you remember from childhood. Modern library science has caught up with the rest of the world and introduced compact discs, videotapes and even DVDs to the bookshelves. Many libraries now offer exercise videos and DVDs for checkout, so cruise over to your own local place and have a chat with the friendly librarian. Checkout periods can vary from as few as three days to as much as three weeks, so it’s important to use whatever tapes and DVDs you check out as soon as possible. Having to return an exercise tape you didn’t even look at can be discouraging, so make a point to work out with your temporary tape as soon as possible.

Doctors Give the Top 9 Opinions

What’s one of the best ways to prevent osteoporosis? According to many experts in the field of bone health, it’s exercise. More specifically, strength training offers many benefits for men and women at risk of bone loss from osteoporosis.

Strength training, also called resistance training, uses resistance from free weights, resistance bands, and water exercise or weight machines to help build strength in muscles. It also can help work on the bones to prevent the loss of minerals that weaken them. In fact, according to sports doctors, strength training can increase your bone strength, reduce your risk of osteoporosis, improve the strength of your connective tissues, which increases joint stability and increase the functional strength of your muscles. In addition, strength training improves balance and reduces your risk of falling by approximately 25%.

If you already have osteoporosis, say doctors, strength training can still benefit you in many ways, but you should work with your doctor or an experienced physical therapist to design a workout that will benefit your bones without increasing the risk of stress or compression fractures. In particular, they suggest that you avoid sharp, twisting movements or frequent bending forward from the waist. Both of those movements, say doctors, will put undue strain on the weight bearing muscles of the spine.

If your main intent is to prevent osteoporosis, you should work with heavier weights and more resistance. How much can strength training help? A study conducted at the University of Arizona and published in Medicine and Science in Sports & Exercise gives some answers to that. In that study, scientists recruited 140 post menopausal women with a history of sedentary lifestyle for a year-long regimen of three time’s weekly workouts. The women performed eight exercises specifically chosen to work on particular muscle groups. To track the effects of exercise on bone density, scientists took bone scans both before and after the study. The results showed that the chosen exercises had a measurable effect on the bones of the hips, site of the most common fractures in post menopausal women. They also found that the greater the amount of total weight lifted over the course of the year, the greater the benefits to the bones.

If you’re just starting a resistance and strength training program, doctors and physical therapists offer the following advice:

Consult your doctor and follow a program designed by a physical therapist which takes your strengths and needs into account.

Work out at a gym or health club under the supervision of professionals who can help monitor and adjust your workout program.

Start slow and build gradually. Strength and resistance training is a slow process.

Never increase weights in resistance training more than 10% at a time. Increasing more than that risks injury.

Lift and lower weights slowly. Avoid ‘jerking’ them up to avoid injury.

Perform your resistance workout every third day.

Avoid exercise that puts a lot of strain on your joints and bones, and stay away from the rowing machine. The bending required puts your spine at risk of compression fractures.

Expect stiffness, not pain. If you’re in pain through most of the next day, stop training for a day or two. Use ice to reduce swelling and don’t start again till you can perform the exercises comfortably.

If any area is particularly tender or stiff immediately after a workout, apply ice to it for 10-15 minutes to reduce inflammation.

You can increase the effectiveness of a strength training program by making a few lifestyle changes at the same time. If you smoke, quit. Not only will you find it easier to exercise, but nicotine can rob your body of its ability to process calcium. Increase your intake of calcium and Vitamin D to help bones grow stronger. On days when you’re not working out with weights, take an hour long walk, or engage in another aerobic activity to help keep your heart in shape.

Proper exercise, weight control and a healthy diet all contribute to keeping your bones strong and preventing the loss of bone density due to osteoporosis. Do your bones a favor and give them a good workout a couple of times a week.

Having a strong healthy body isn’t just about looking good; it’s about taking care of the one body you will have for the rest of your life. It’s important not only to develop your cardiovascular system and stay at a healthy weight, but also to build muscle strength all over the body to help support the skeleton. Upper body strength is key because of all the everyday tasks and demands we place on our arms, shoulders, and back. When your muscles are weak, you are more prone to aches and pains as well as potential injuries. The best way to protect your body from injury as well as diseases like osteoporosis is to strengthen the muscles and bones. Fortunately it’s easy to do that and with regular workouts you can see results in just a few weeks. Take the initiative to care for your body and it will thank you by developing a strong healthy system.

When you are considering beginning a training schedule for upper body strength, you should consider a few factors such as your age, health, and current strength level. If you are new to exercising and haven’t really done any strength training before, it’s best to start out at the lightest weight that’s comfortable to you and work up from there. More experienced exercises can better assess their own strength and decide what works. If you are older than 60 years of age, you may want to consult with your doctor to determine the best fitness program for bone and muscle health with the least amount of risk.

If you belong to a gym, ask a trainer to show you around the weight room and identify each machine and its use. Using weight machines can be a wonderful way to work your upper body but it’s important to understand how they work first. Weight machines can be difficult at times, especially if you need to change the weights and have never done so. If you need to use a machine that you don’t understand, ask a trainer or friendly nearby guest to give you a quick run-down. You may also want to consider arranging a private session with a trainer to help you get off on the right foot with your workout program. Trainers can also give you a general plan to follow to build strength over several months and that can be invaluable if you plan to go it alone at the gym.

For home exercises, you will need to invest in a set of weights that ranges from 3-10 lbs. You may require heavier weights later down the road, but this is the perfect set for beginners because of the range. Many discount stores sell a full set of weight with storage rack for $25 or less, so this shouldn’t be terribly expensive. Set up your weights in the room that you plan to use for working out. Keeping them in the same place is important so that you get into a habit of using them, but don’t put them somewhere that you rarely go. Out of sight, out of mind, is the rule for home weight lifting. If you don’t see the weights, you’re not going to think about using them. Many people ask about weight benches and barbells. Those are great accessories and can be very useful in a home gym, but for beginning weight lifters there’s really no need unless you simply want to buy them. Once you have bought and set up your weights, it’s time to plan your schedule. Locate a calendar and using the schedule below, mark down the days you will work out in a brightly colored ink to make it stand out. Writing down your workouts seal the day in your mind so that even if you don’t see the calendar that day, you still remember you’re supposed to be doing something.

The following schedule is a sample one-week program for the beginner level. Rest days are scheduled in to allow muscles adequate recovery time. Warm up muscles by walking briskly in place for two minutes while swinging arms gently. Rest no more than two minutes between sets.

Week 1

Day 1

Set 1, Bicep Curls: With arms at sides and elbows held firmly against body, hold weight comfortably in hand and raise for 5 counts; lower for 5 counts. Repeat for 2 sets of 15 repetitions.

Set 2, Lateral raise: With weights in hands, hold arms at 90-degree angle with weights in front. Slowly raise the elbow directly upward; then lower. Repeat for 2 sets of 10 repetitions.

Set 3, Overhead press: Hold weights in hands and rise to shoulder height. Slowly press weights overhead until arms are not quite fully extended; slowly lower. Repeat for 2 sets of 15 repetitions.

Set 4, Lateral fly: Hold weights in hands; raise arms up and open to the side. Bring weights together in front of the body; slowly open and bring back to sides. Repeat for 2 sets of 10 repetitions.

Day 2 – Rest & Recovery Day

Day 3

Set 1, Forward press: Hold weights in hands and bring up to chest height. Slowly push weights forward for count of 5; bring back for count of 5. Repeat for 2 sets of 12 repetitions.

Set 2, Tricep raise: With weight in right hand, lift straight overhead and then slowly lower backward until the elbow is at right angle. Lift to original position; repeat for 2 sets of 10 repetitions. Repeat on left side.

Set 3, Shoulder fly: Hold weights in hands at sides; with palms down, slowly lift up until just below shoulder-height; slowly lower. Repeat for 2 sets of 15 repetitions.

Set 4, Hammer curls: With weights in hands, turn palms facing each other. Lift weight up almost to arm; slowly lower. Repeat for 2 sets of 12 repetitions.

Day 4 – Rest & Recovery Day

Day 5

Set 1, Backward lift: Hold weights in hands and turn palms facing behind you. Lift arms behind you as far as possible, hold for count of 5, then slowly release. Repeat for 2 sets of 10 repetitions.

Set 2, Alternating punches: Hold weights in hands and raise to shoulder height. Beginning with right hand, press weight straight forward and slowly bring back; then repeat with left hand. Repeat for 2 sets of 10 repetitions for each side (20 total).

Set 3, Upward row: Hold weights in hands; step forward with one foot and lean forward. Extend arms downward, keeping the back straight; lift weights slowly as though starting a lawnmower in slow motion. Repeat for 2 sets of 12 repetitions.

Set 4, Angled Bicep curls: Hold weights in hands with elbows tucked against body. Angle arms slightly out to the sides; slowly raise and lower the weights. Repeat for 2 sets of 12 repetitions.

Days 6-7 – Rest & Recovery Days

Having strong arms is important to make your day easier, but many people seem to expect their arms to pick up anything and everything without ever making an effort to develop and strengthen the muscles. While you can go through life without building arm muscle, think about how much easier it is when you do: you’ll be able to pick up your child and not worry about being strong enough. Don’t forget about the nice side benefit of having lean, shapely arms! Building the strength is your arms is an investment in your future health and something that will repay you over and over as you call on your muscles to help you through your day.

When it comes to the subject of weight training, many women are frightened off by mental images of bulky female bodybuilders with protruding veins and think that that’s what weight lifting will do for the body. That’s just not so! For one thing, female bodies are not built to develop large, hulking muscles – that’s more for males. When you see a female bodybuilder with muscles similar to her male counterparts, you should know that that’s not natural and requires hours of devotion to exercise and weights. Some individuals choose to use steroids despite the banned status of the drug within the bodybuilding community, and that further defines and enhances the muscles so they appear larger. That is not what the purpose of strength training; rather, lifting weights challenges and strengthens muscles in order to make them stronger. The stronger your muscles are the better support you will have for your body. Support your body and you cut down on aches and pains, injuries and even possible fractures.

Now that you’re no longer concerned about your body bulking up out of proportion, it’s time to think weights. If you already strength-train you probably have a good set of weights to use, but if you’re just beginning, consider purchasing a basic set of hand weights ranging from 3-10 lbs. These are typically not very expensive and most will come with a rack to use for storage. A major advantage of a set of weights is that you can begin with the lowest weight you need and then work your way up slowly. Buying weights individually means that you’ll have to go back to the store to purchase another set when it’s time for you to increase the weight.

Now it’s time to think about working the muscles in the arms. Most people are familiar with biceps and triceps muscles, but there are actually two other muscles that allow the arm to follow a full range of movement. These are the brachialis, covering the front of the elbow and allowing you to curl the arm up; and the brachio-radialis, situated on the outside of the forearm and performing twisting motions. These four muscles work together to allow you make even the simplest of motions with your arms. In terms of strength training, it’s primarily the biceps and triceps that you will focus on but the remaining muscles can also benefit from exercises not targeted at them.

One of the best movements to strengthen the biceps muscle is the bicep curl. It’s a classic because of the way it builds the muscle without a complicated movement. Begin by holding the weights comfortably in your hands with arms extended by your sides. Keep your elbows tucked firmly against the body and slowly raise the weights up and then lower. Repeat this for 3 sets of 20 repetitions. To maximize the movement, slow it down. This requires the muscle to work harder and will develop it faster. A variation of the bicep curl is to begin the same way but angle your arms at a wider angle to work more of the muscle.

A more unusual method of building the bicep is performing the Plank pose from hatha yoga. It’s very easy and doesn’t even require a mat. Simply lie facedown on the floor with your hands at about shoulder height. Take a deep breath and, using your core muscles as well as arms and legs, push your body off the floor until your back is straight and you are balanced on arms and feet. Maintain this position for a count of 20; lower and rest for a minute, then repeat for 2 sets of 10 repetitions. This movement not only works the biceps but it also toughens up the core muscles.

Plan to work your arm muscles about three times a week to begin with. Investing as little as 15 minutes in challenging the arms and you’ll begin to see results in little as three weeks. Keep it up and you’ll see benefits that last throughout your life.

Your office is practically your home away from home: you spend eight or more hours there everyday, eat at least one major meal at your desk, and usually keep some clothes there as well. Even though you spend so much time in one place, it can be difficult to think of the office as anything but work, but it’s time to challenge your brain and consider your office the latest extension to your fitness program! Those eight hours that you put in at your desk need to have some activity in them beyond sending out emails and leaving your desk for just five minutes to do some exercise can not only improve your body physically but it can clear your mind and change your mood! You may not believe that it’s possible to actually exercise within the confines of your office, but with the addition of a few vital tools you can break for exercise whenever you feel like (within reason)!

When you’re thinking about exercise at the office, you probably imagine the infamous “take the stairs over the elevator” scenario repeated in so many women’s magazines. Taking the stairs is great and it does work to build strength in your gluteus maximus (buttocks), but variety is good. Use the stairs as your personal stairclimber a few times during the week but on regular days incorporate some of the following ideas into your day and not only will you build muscle and shape your body, but you’ll break your boredom as well.

One of the best pieces of equipment to have for the office is a set of hand weights. Most discount and sports stores carry sets that have weights ranging from 3-10 lbs. and have a storage rack included. These are usually not that expensive and are perfect for short weight-training sessions. You can store them under your desk (if there’s room) or beside a bookcase or filing cabinet. The rack will hold the weights in place so there will be no rolling around or stubbing your toe. Once you have your weights, plan to incorporate short sessions three days per week to allow adequate time for your muscles to rest and recovery. The obvious schedule would be Monday-Wednesday-Friday (unless your work requires you in the office on weekends as well), so think about those days and figure out the best times for you to stop and lift weights. Maybe you have a coffee break at 10:45 or 3:00. Whenever you can conveniently fit in a five minute segment for lifting weights, make a note. Try for four sessions throughout the day but three can work if needed. Follow a simple routine that works your biceps, triceps, shoulders, and other upper body muscles. Perform the movements slowly to get the maximum benefit from them. Remember to stretch your arms after finishing.

Another handy piece of office fitness equipment is a set of resistance bands. These bands are wide swatches of synthetic material that come in varying degrees of resistance and are usually color-coded as to resistance. Bands can be used much the same as weights. Place one end under a foot and hold the other end in your hand (you may need to adjust the length to get it just right). Hold your elbow close by your side and begin pulling the band up and slowly lowering down. You can use your bands for pull-downs as well, holding one end in each hand and raising behind head, stretching tightly and slowly lowering and raising. The main difference between bands and weights is that hand weights typically cannot be used for legwork while bands can. Tie one end of the band around your ankle and place the other end securely under your foot. Using the foot with the band tied around it, lift it a few inches off the floor and to the side, and begin lifting the leg out and back to work the thigh muscles and sides of the hip.

While not as glamorous as hand weights or resistance bands, good old-fashioned squats and lunges are still among the best exercises in the world to strengthen legs and buttocks. Standing in front of a chair with feet about shoulder width apart, slowly lower your body until your buttocks barely touch the chair, then stands up. Repeat for 3 sets of 15 repetitions. For lunges, begin in the same position and take one step forward with your right foot. Turn your back foot up until you are balanced on the toes of your left foot, lead forward so that your right knee forms a right angle with your leg, place hands on hips or on a chair for support, and slowly drop your body straight and then raise up. Repeat for 3 sets of 15 repetitions. You probably will want to close your office door while performing these movements lest your co-workers film you.

There are multiple options for fitting in exercise at work, even within the office itself. Invest a little money in weights or bands, or simply work with your body’s own resistance to shape and strengthen your muscles. No matter what method you choose, you will be pleased with the results.