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Russian Kettlebell Workout 2007-08-22 08:52:21 Russian Kettlebells are amazing! These kettlebell workouts may be the answer to maintaining a home gym or having an expensive club membership.
With Russian kettlebells you can develop superior gains over traditional workout methods and save lots of space in your home.
The man who teaches Russian Kettlebell training is Pavel Tsatsouline. He is a former Spetznaz trainer. For those who may not know, Spetznaz is the Russian equivalent of the CIA or special forces.
As every high-risk agent would wish for, after studying some of Pavel’s books you can definitely find out how to have explosive instant power ready at all times.
But, not everyone is a spy; in fact very few of us are. So what benefits does kettlebell training have for the average woman or man?
Kettlebell training can be a great way to lose weight, tone up the body, and stay in shape once you get it there with the added benefits mentioned above.
And not only that, kettlebell workouts may be better for you than weights. Read more:Russian
, Workout
Physical Fitness Tips - How Can I Improve My Back’s Flexibility And Strength? 2007-08-21 12:30:59 People who have suffered from back problems and injuries realize how vital the back is to ones everyday functioning and body. Even a simple activity like squeezing a ball which might appear to involve just the fingers and the muscles of the forearm actually involve the latissimus dorsi along with other back muscles as well.The Latissimus Dorsi are the large, flat, dorso-lateral muscles in the trunk that connect the upper extremity to the vertebral column.
It might seem unbelievable but if you actually squeeze the ball yourself, you will feel a tensing of the muscles on the side of the arm you use.This is particularly noticeable if one is experiencing back pain.
Strong back muscles are essential for any sport as it helps in speed and coordination,balancing the body,movement and provides support for limbs to work in coordination.
Given below are some simple exercises that will help strengthen the back muscles.It is always advisable to do them on a firm surface but make sure it isn&rsqu Read more:Improve
Strength Training 2007-08-21 12:30:31 Strength training is a lot more than just going to the gym and lifting some weights. Strength training has a lot to do with desire and set routines. When you are strength training with weights you need to know that you are using your muscles to work against the extra pounds that you added on. This will not only strengthen the amount of muscle mass in your body, but it will help increase it as well. It does this by making your muscles work a lot harder than they are used to working. Using aerobic exercise, such as running or using bikes, you can make your muscles use oxygen more efficiently. By doing this process you are strengthening your heart and lungs as well.
Most of the people that use weights and work out with them use two different kinds of weights. The most popular types are free weights and weight machines. Free weights include barbells and dumbbells, while weight machines are specifically made by companies. Weight machines are designed to help isolate and work on certain musc Read more:Strength Training
, Training
Forget Crunches If You Want Six Pack Abs 2007-08-21 12:28:55 That can’t be right can it?
Surely if you do nothing else but do ab crunches all day long you’ll end up with a stomach like a washboard?
Er, well no, that’s not strictly true…
In fact, not only is it possible to get six pack abs without a single crunch, it’s also possible that relying on relentless crunching is moving you away from your desired flat stomach!
Ok, before I get carted off by the men in white coats, let me explain. Come to think of it, even if you *did* call the men in white coats, it would be *me* they would agree with!
It’s all to do with the physiology, the construction of the body around the abdomen. A six pack is a display of defined abdominal muscles. Crunching is a superb way of strengthening and building these muscles, but it’s vital to bear in mind, that if you currently don’t have that six pack, your ab muscles will most likely be covered with a layer of fat. It doesn’t have to be a rippling spare tire, Homer
Easing Into High Intensity Training 2007-08-21 12:04:03 High intensity training has become very popular recently. Many people who run for their aerobic exercise are finding out they can get better benefits in a shorter period. The workouts are shorter but they are definitely more intense.
First, let’s explain exactly what we mean by high intensity training. A regular running program might take forty-five minutes. There is a five minute warm up, followed by thirty-five minutes of running, followed by a five minute cool down.
Now if you want to switch to high intensity training, you would need to begin by easing into it. You do the five minute warm up as before. You then begin to run at your regular running pace for a couple minutes. Then you break into a sprint. Run as fast as you can for five or ten seconds. You’ll know quickly what you are capable of doing.
You then either walk at a brisk pace or slow down to a jog to recover. In the beginning, your recovery periods will be longer. Stay at this speed until you are breathing nor Read more:Intensity
, Training
Plan a Cardio Workout That Will Really Melt the Pounds 2007-08-21 12:01:54 Are you looking for a cardio workout that you can enjoy? Finding a workout that will keep you entertained is just a matter of knowing yourself. What do you like to do? Dance, swim or kick boxing? If you want a challenging workout that will get your heart pumping here are a few activities to get you started in the right direction:
Swimming: Swimming is just about the best all-around exercise that you can do. Swim about 45 minutes, three times a week and you will see your body becoming toned and fit - and after only a few weeks. Swimming at a fast pace will work your muscles twice as much as running. As with any new exercise, start slow and for shorter periods of time. Then, work your way up to swimming faster and for longer periods.
You might also try water aerobics. Do the same exercises that you do in the gym: leg lifts, squats, lunges. When these exercises are done under water, the water provides a resistance so that your muscles are required to work harder than if you were doing the Read more:Cardio
, Pounds
, Workout
What Does It Mean To Plateau? (The F.I.T.T PRINCIPLE Part 1) 2007-08-21 11:59:14 Have you ever begun a exercising with a particular weight goal or body type in mind? At first you start to see all these results. Your clothes may be fitting differently and your body becoming more defined. You are pleased with the results and love the way your body is changing. You may have even bought new clothes to show off you new look, and then IT happens.
Gradually you aren’t seeing the results that you first saw. Next thing you know your have become discouraged and want to quit, but DON’T!!! You just experienced a plateau. A plateau is when the body adjusts to the stresses applied to it so that the required tasks become easier. On your way to a plateau you may begin to see improvements in your body because of the transition it is making.
The reason you stop seeing results is because your body has adjusted and is no longer challenged to do the same activities that once were hard. How do you get out of a plateau you ask? Well, the first thing you must do
Which Is Better For Me? Cardio or Weight Lifting? 2007-08-21 11:56:31 There has been much speculation over what is the best way to get started when wanting to begin exercising. The first thing that you must do is figure out what your goals are. Do you want to gain muscle mass, increase lean muscle mass(tone up), lose weight etc. This is the first question that must be answered we beginning any sort of new work-out plan. Your individual work-out should be catered to what you long-term goal is. Now lets start the debate, which is better, cardio or strength training.
Cardio
vascular exercise focuses mainly on developing and strengthening the cardiovascular system through aerobic training. This means strengthening each component of the cardiovascular system( heart, lungs, circulation, blood vessels etc.). When you train your body, by exposing it to a stimulus that is unaccustomed to, the first thing the body wants to do is to adapt. Adapting to the level of stimulus applied makes the desired task easier. A health adaptation that the body undergoes Read more:Lifting
, Weight
, Weight Lifting
Get on the Ball: Core Stability 2007-08-21 11:53:52 Have you heard the term, focus on the core? No, we’re not talking about the inside of a golf ball; we’re talking about the inner muscles that make up the abdominal region, hips and lower back. Most people focus their attention on the muscles that are more visible and easy to train, such as biceps, pecs and back, however, the most important muscles that act as our foundation are often over looked. So what is core training, or better yet core stability, and how does an individual increase their core stability?
Core training is best done when the body is placed in an unstable environment. One way to accomplish an unstable environment is with the use of those big colorful balls, depending who you talk to, are commonly known as Swiss balls, Resist-A-Ball or stability balls. Once used as a tool for rehabilitation has now become a hot item for healthy individuals to use to core and stability training. Swiss balls can be used in a variety of settings; use with bodyweight
Building a Profitable Online Personal Training Business 2007-08-21 09:30:43 Building any business is difficult. It takes guts, perseverance, dedication, time and money. Actually if you want the truth, it takes a lot more than that. It takes a toll on your life. Your family suffers, your bank account dwindles and your stress levels shoot through the roof. Regardless of all these scary emotions and scenarios, there are some major benefits to starting your own business.
You are in control, you are following your dreams, you are creating something from scratch and you are a leader. You have the ability to hire workers and you alone can create an empire. The feeling of working for yourself can be compared to nothing else.
Personal
trainers are used to working long hours for minimal pay. Most personal trainers wake up each morning ready to help their client lose weight and feel great for only 40% of the session fee. Sometimes personal trainers are treated as if they are the bottom of the totem pole.
If you are a personal trainer and you are looking at ways Read more:Building
, Business
, Profitable
, Profitable Online
, Training
Are Kettlebells For You (part 2)? 2007-08-25 21:35:52 How To Stop Being The Average American!
by: Dr. Wendy Schauer, DC, RKC
Part 1 can be found here.
Are Kettlebells For You?
You may be wondering if kettlebells can work for you. Start by thinking about exercise programs or products you have tried in the past. Now consider the characteristics and benefits of kettlebells and decide for yourself.
1. They are easy to use. You don’t have to add weight onto a machine or change elastic bands. You don’t have to know how to dance or have rhythm. Once you have learned the correct technique for two simple moves - the ‘snatch’ and the ‘swing’ - you are ready to go. There is not a big learning curve.
2. They can be used anywhere. Kettlebell exercise requires very little space. I started working out in a hallway near my living room, which was a very small area. I have worked out in my garage, the parking lot at my office, in my yard, and in a hotel room. Kettlebells are small enough to take anywhere and you can store yours under your
Couple Of Easiest Ways to Burn Fat Effectively 2007-08-24 16:28:58 # 1) The first thing to do in the morning is to “Start Exercising “.
The first thing you should do in the morning to have some cardio work out for at least half an hour. Studies have shown that having some aerobics (high impact aerobics class, running, sex) as well as anaerobic (low impact aerobics, weight lifting, circuit training, swimming and walking) exercises in the morning, to be really effective in burning up to 4x more fat as opposed to working out at any other time during the day. Here’s lies the reason:
Your body’s main source of energy is the carbohydrates which you get from eating your daily meals. As you sleep at night for 6-8 hours, your body burns up all those carbohydrates as energy for various metabolic functions that go on even while you sleep. So, when you wake up in the morning, your body doesn’t have any carbohydrates as energy to use as it’s already been consumed by then and it seeks another source to gain energy instead, so it starts bu Read more:Effectively
Fitness and Exercise Guide And Advice 2007-08-24 16:28:25 According to few insulin levels play the largest role in losing weight. Other experts determine that our body type is the key to finding the proper exercises and diet plans that work with the body. To find out your body type you will need to talk to your doctor, or else visit the World Wide Net to find answers to your questions. Other details are available over the Internet that can help you decide on which diet is best for you, as well as which exercises works best with your body.
To achieve a healthier status and maintain weight diet must combine with exercise, since one without the other will not work. Combining healthy provisions with correct exercises can bring you good health and physical fitness, which will enhance your quality of life. It will also help you keep your body’s zone to a level.
The body and mind is complicated, however both work together to produce results. Many experts, including theorists, doctors, scientist, and philosophers are continuing to find answers to Read more:Exercise
, Guide
The Power of Stretching 2007-08-24 16:27:39 Your muscles ache from a good stretch. This is quite normal and is part of the process. Stretching
has seemingly been with us and particular with athletes since the beginning of time.
A very key point to good stretching is to hold the stretch for at least seventeen seconds. This is a pearl of wisdom gleaned from a ballet teacher a few years back. She said that any stretch under 17 seconds was just not effective.
The 17 second rule is exceeded in the high intensity Bikram’s yoga where stretches are held for about 30 seconds. Don’t forget the high level of heat that is used in Bikram’s to extract that last little bit of stretch out of your muscles. An interesting twist that is not necessary to gain benefits from stretching. But, it can’t hurt, right?
So what kind of benefits can you expect from stretching? That’s an easy one. Have you ever seen the movie, Blood Sport? Did you know that Frank Dux could truly stretch his body to the extreme. The actor that pla
A Cheap Gym Alternative 2007-08-24 16:26:47 Have you ever found yourself saying that you just don’t have time to get to the gym in the morning before work or in the evening after work? If only you had your own home gym. I am sure many of you have thought about building a home gym but again with the excuses. Home gyms are so expensive. Home gyms require so much more space. Where will I put all of the equipment?
I am here to tell you that a home gym can be created to perform all of your major exercises for less than $200.00 and will only take up a portion of a room or garage. I personally decided that I just didn’t have the time to make it to the gym and pay the monthly fee each and every month. I wanted to create my own gym at home but I don’t have a lot of space available to me. I had no room in the house and only a corner of the garage to work with. Ok, you might say that the cars go into the garage and there is no space. You are missing the point that the car can be moved for the short 1 or 2 hour w Read more:Alternative
, Cheap
Weight Training for Women 2007-08-24 16:26:01 Women’s weight training is becoming more popular. Men are not the only ones who weight train to develop a nice, muscular figure. As a matter of fact, the women do it as well as they too desire to look buff. Here are some safe ways the women do it.
Many times women, when wanting to work out, have been told that is was only something that men do. If they were not told that, then they were told that it was too much on the female body, and they would hurt themselves participating in such activities. Many women also have been led to believe that weight training will make them have huge masculine looking muscle which is another myth. Women have worked hard to prove these are all myths; thus, there are several websites, books, and training guides devoted to this topic.
Now, say a woman is starting weight training for the first time. What she must first do is look for a gym that is no more than fifteen minutes or so from her house. This is because if the gym is too far away, then she m Read more:Training
, Weight
, Women
The Truth And Simplicity Behind High Intensity Training 2007-08-24 16:25:03 I wanted to take this opportunity to talk about intensity and high intensity training. The word intense gets used too much I think for things that aren’t intense. It’s in the kid’s slang, ‘that’s intense’ and they apply it to things to indicate something is pretty cool in their opinion. That’s OK, but it downgrades the real meaning of the word intense.
Webster’s dictionary defines intense as taking something to an extreme degree. That is what I am talking about! You want to have an intense workout every time. Taking that to a deeper level; you want to do every session, every set, and every rep with intensity. When you do that you are achieving what I call RIPPED Intensity
. This is one of the Pillars of the R.I.P.P.E.D. Weight Training
System.
This is one of the keys to getting a transformation in the quickest, most efficient way possible.
An example of having this RIPPED Intensity is thinking about your grip on the weight. Everyone has t Read more:Simplicity
, Truth
How To Tighten Up Your Stomach Muscles 2007-08-24 16:24:26 Most people want to look their best, especially during the warmer spring/summer months where most people dress on the lighter side. To look your best, many people focus on strengthening and tightening up their stomach muscles. If you look even a little bit, you can find many stomach muscle exercises to consider for your exercise program. So which exercises would be best for you?
There are a couple of things to consider before choosing the actual exercise program to strengthen and shape your midsection. The first thing is you need to do is pick a program you are really willing to complete and stick with, since no exercise program will have any benefit long term of you don’t keep it up. The second thing to consider is to choose a set of exercises that work all the various muscles groups that form the abdomen from the obliques to the upper and lower abdominal muscles.
Stomach
crunches have always been a popular and effective stomach exercise. Regular crunches work the front stomach Read more:Muscles
Your Strength Training Routine and Proportionality, What You Need To Know 2007-08-24 16:24:02 One of the main things you need to strive for when you are at the gym is proportionality. Many times I will see guys walking around with a chest and arms that are huge, but they wear sweat pants because they don’t want you to see how they ignore their leg workouts. Give me a break with that stuff; you need to work out so your body is a matching set. A major factor of your Strength TrainingRoutine
or bodybuilding routine some may say.
There are questions about the best way to accomplish this goal. Nearly everyone you see has some part that is out of proportion. Even some of the top dogs in the business have aspects that are slightly out of proportion. The trick to getting your body into top shape is staying with a strategic steady schedule. It’s not really a trick, but more like common sense, but you wouldn’t think so if you look around the gym.
There are a few different ways to accomplish this goal, but I think that I have found the best way. Dividing your time betw
When To Begin Youth Weight Training 2007-08-24 16:23:35 Are you thinking about letting your child athlete move to the next level and begin weight lifting but you do not know what the right age for them to start is. This article will help you to understand when your child should begin youth weight training.
You may be surprised to hear that youth weight training has been found to been good for children because it helps to improve muscular coordination, bone density, and increases strength. I am of course not telling you to have your 10 year old child go and begin lifting weights but when your child reaches an appropriate age it will benefit them to begin lifting.
What is that age though? That question has been debated over for years and here is the answer, when hey begin to produce testosterone. The reason this is when is because testosterone is a major part of building muscle. Children usually begin to produce testosterone around the age of 14-17 which means around the time they enter junior high or high school.
The important thing to remem Read more:Training
, Weight
Most Popular Chest Weight Training Lifts 2007-08-29 22:06:11 After reading this article you should have three chest weight training lifts that you can do to get the chest of your dreams.
1. The first lift, and probably the most common lift, would be the flat bench press. The flat bench press works the upper and lower pecs, the triceps, and the anterior and posterior deltoids.
To do this lift you will want to lie flat on a bench with your feet firmly on the floor and your butt, back, shoulders, and head firmly on the bench. You should also roll your shoulders back and down so that your chest is sticking up and your shoulder blades are pressed against the bench. You will want your hands to be gripping the bar slightly wider than your shoulder width directly above your head.
Once you are in position you will want to inhale and hold your breath while you begin to lower the weight. Lower the weight until it touches your chest, not bouncing it off your chest, and then raise the weight. While you raise the weight is when you can exhale. Now you just n Read more:Chest
, Training
, Weight
Workoutz.com as the YouTube of Fitness Videos 2007-08-28 08:06:03 Leonard Fitness has announced the launch of www.workoutz.com, a website featuring free exercise video demonstrations and workout programs.
Leonard Fitness is based out of Carson City, Nevada.
Justin Leonard (no relation to the PGA Golfer who won the 1997 British Open) is allowing users to view fitness videos free online, or download them to their iPod at no cost. Free is good! The fitness market is already saturated with paid membership fees for on-line video content.
Currently, the content on Workoutz.com has about about 100 exercise videos in five categories, but Leonard Fitness plans to become the largest collection of exercise video content ever put together in one place. You can think of workoutz.com as the YouTube
of fitness videos, says Justin Leonard.
Here is a sample video:
How To Get Fit With Simple Water Aerobics Workouts 2007-08-27 13:29:38 With summer continuously being a motivation for people to workout, water aerobics is a great way for people to workout while enjoying a beautiful summer day. There are several benefits to a water aerobics workout including being able to burn calories, build muscle and lose fat without breaking a sweat. There are several different aerobics workouts you can do in the pool, and the great thing is you do not have to take a class or spend too much on swimwear.
Besides from the fact that hitting the pool on a hot summer day is soothing, many people are hitting the pool for a water aerobics workout. One of the biggest benefits to an aerobic workout in the pool is it almost entirely eliminates any risk of injury. When you add the water buoyancy with the support it provides for your body, you have little risk of injuring joints, bones, or muscles. So how exactly are you getting a workout from standing in shoulder deep water you may wonder?
Despite the feel of a lighter workout, water aerobics p Read more:Aerobics
, Simple
Build Your Own Fitness Home Gym 2007-08-31 13:32:29 If you are looking to build a home gym this year, there are some important criteria that should be taken into consideration. A good home gym offers versatility, the ability to have a few pieces of exercise equipment perform a wide variety of exercises. It must be durable and be able to handle the rigors of hard resistance training over a long period of time. Exercise equipment shouldn’t take up a lot of space. There are many exercises you can do with your own body weight and a mat, so the home gym equipment shouldn’t clutter up the workout space, nor be difficult to store. Finally it should be affordable. No one likes investing in a $1000 home gym just to use it as a coat rack or have it collecting dust in the corner within 3 months. This list of exercise equipment should offer solutions in each category listed above and it should provide a challenging and fun workout environment.
Exercise Ball
One of the most versatile pieces of exercise equipment, the exercise ball Read more:Build
The Benefits Of Aerobic Exercise And How Easy It Can Be 2007-09-24 13:30:37 There are so many benefits to doing aerobic exercise and it is a lot easier to do than you may first think. I mean lets face it the majority of us have legs and can walk. There! That says it all. Walking is one of the best aerobic exercises of all. We all know how to do it and we use it everyday without even thinking about it. But isn’t it funny that we do it everyday but as soon as someone says we can do it as exercise we shrink back and say - that’s too hard.
It is the easiest form of exercising in the world. But to make it have any real aerobic benefit we need to pick up the pace and do it for at least 30 minutes at a time and at least 3 times a week. Depending on what you want to get out of it will be the decider on how often and how long you do it for. There are many reasons why people want or need to do aerobic exercise and the biggest reason for many is losing weight. Obviously you should be looking further than just losing weight as we all should be thinking Read more:Benefits
, Exercise
6 Advantages of Free Weights Over Exercise Machines 2007-09-21 16:33:55 Meet Sarah.
About a year ago, Sarah saw an infomercial about a “multi-unit” workout machine. The announcer called it a “revolutionary” piece of equipment, claiming that people would see results in “just 2-4 weeks”. It exercised all major body parts and the female model shown using the machine said it “was safer and more effective than free weights.”
Intimidated by gyms her whole life, Sarah knew having her own home gym would be the key to her finally getting into shape. She had heard that machines were safer than free weights. Besides, the machine came with “easy to follow video instructions”. The price was steep, but as Sarah imagined changing her body, she got her credit called and grabbed the phone.
On the day of delivery, Sarah was surprised to see it took up twice the space she was told it would, limiting space in her already cramped den. Excited to get started, she popped in the video, and hopped on the machine. S Read more:Advantages
, Exercise
, Weights
Water Aerobics, The Perfect Exercise 2007-09-17 13:30:20 Water aerobics, also knows as aqua aerobics is a safe and effective way to stay in shape. This form of fitness training is great for nearly everyone. Water Aerobics
appeals to a wide range of people and regardless of your fitness there is a water exercise class or routine that fits your needs.
It is recommended to do water aerobics for many reasons. Water exercises can help you to lose weight, prevent weight gain, build lean muscle, lower blood sugar levels, and lower blood pressure and reduce stress.
The typical water aerobics class runs from 45 minutes to an hour in chest deep water. In each class, there is a warm up period where you stretch and loosen up your muscles. The bulk of the class is spent on performing various movements or dances that work the arms, legs and core. The class ends with a cool down period. In this time, you can really burn some calories. It is estimated that the typical session burns between 450-700 calories.
For those that are just starting an exerc Read more:Exercise
, Perfect
My Flab to Fab in Fifteen Fitness Plan 2007-09-14 16:33:23 Ok, so you just got done reading the latest monthly issue of your favorite fitness and health magazine about the newest and latest exercise program and you are more confused than ever on what is the best way to Get in Shape, Build Muscle and Burn Fat for Life.
What really is the best and most efficient form of exercise for Maximum Results?
* More weight or less weight?
* More reps or fewer reps?
* Higher intensity or lower intensity?
* More cardio than resistance training?
* More resistance training than cardio?
* Machines or free weights?
* Train every day or once a week?
How do I go from Flab to Fab in Only 15 Minutes a Day?
What is really the most effective, efficient and RESULTS driven form of personal fitness training that is going to give YOU the biggest and best return on your invested fitness time?
The Personal Fitness Training landscape has become so overwhelming and so confusing that most people end up doing the same fitness routine over and over again because they Read more:Fifteen
Carb Counting Crazy 2007-09-12 22:09:31 A good carbohydate-fat-protein calculator can be found on Speedendurance.com in this article.
Eating a healthy diet is an important part of any body builder’s life, but with the number of new diets popping up on the market every day, it’s hard to know which ones are based on fact and which ones are just money making schemes. Many diets have one thing in common-they encourage dieters to count carbohydrates, with the understanding that eating less or none at all will help cut fat and build muscle. This is not entirely true. Before beginning a diet that is based on carb counting, learn a little about the different between good carbs and bad carbs, which is shown with the glycemic index.
The glycemic index is simply a rating system used by doctors and other health professionals to explain the way a carbohydrate works in the body. Using a scale from 0 to 100, understanding the glycemic index is important for people who are serious about losing fat and staying healthy. Generally, Read more:Counting
, Crazy
All About Aerobics and Their Health Benefits 2007-09-10 13:30:06 The name aerobics for a specific genre of exercises is derived from the word ‘aerobic’, the literal meaning of which is ‘in the presence of oxygen’. Any physical activity that places on the body an increased demand for oxygen in a moderate, continuous, rhythmic and steady manner constitutes an aerobic exercise, for example, walking, jogging, cycling, or any other activity that employs large muscle groups.
Aerobic exercises can be of two types: low-impact and high-impact. Low-impact exercises include swimming, walking, cycling, rowing, while high-impact exercises include jogging, skipping, jumping jacks, stair climbing, etc. The low-impact ones are more suitable for pregnant women, senior citizens, and people with low fitness levels, as they do not injure the knees and other joints.
Variations of Aerobic Exercises
In addition to these regular aerobic exercises, indigenous variants have come up that eliminate the monotony factor and make exercising an interesting Read more:Aerobics
, Benefits
, Health
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