Martial Arts is rapidly gaining in popularity throughout Australia and it’s no wonder why – when you consider some of the benefits, you’ll wonder why you didn’t start earlier!

Adaptability
Martial arts can be practised by people of all ages and all levels of fitness, regardless of your previous exercise background. There is a style to suit everyone, depending on what your goals are. Be sure to let your instructor know if there are any specific issues you have that may affect your performance.

Self Defence
Different styles of martial arts have varying philosophies regarding fighting and the use of one’s power. However, all use viable methods of self defence that can be used in real-life situations. These include female-only schools that have adapted their programs especially for women.

Variety
Martial arts is considered a holistic form of exercise that trains the whole body, refining an individual’s strengths and working on their weaknesses. Some styles will use weapons, others will train empty-handed, and still others will use a mixture of both. The aim in all martial arts, however, is to reach your potential and train to the best of your abilities.

Culture
Many martial arts styles have fascinating histories that go back thousands of years, originating from all across the globe. Studying martial arts is a great way to broaden your cultural horizons and expand your knowledge about the wide range of languages and traditions that influence contemporary martial arts.

Social
Training is usually styled on a school system, with teachers and students all participating as one group. There are always chances to meet new people or learn more about your chosen martial arts style from senior students.

Competition
If you’re interested in taking it to the next level, most schools will often offer you a chance to compete against other like-minded people. This adds a whole new element to your training and is an exciting way to further challenge yourself.

Sources and further reading:
http://martialarts.about.com/od/choosingaschool/a/choosestyle.htm
http://www.martialstudent.com/index.html

Feeling restless, lethargic and bored? You’re not alone! Healthy lifestyle is more than just having a balanced diet, regular exercise will not only lift your mood, it will also impove your health tremendously. So kick off your day with some simple exercises in the comfort of your own home.

Warming up

It is essential to warm up before doing any exercise to prevent unnecessary injuries. It can be as simple as following a stretching routine, taking a brisk walk or even performaing just a few jumps from side to side. This can then be followed by one of the exercises shown below:

• Dips (targeted at your triceps)
• Farmer’s walk (targeted at forearms and trapezius)
• Dumbbell curls (targeted at your biceps)
• Calf raises (targeted at your calves)
• Dumbbell squats (targeted at your quadriceps, hamstrings and glutes)
• Lunges (targeted at your quadriceps -short lunge and glutes – long lunge)
• Supermans (targeted at your lower back and core)
• Planks (targeted at your core)
• Sit ups (targeted at your abdominals)

Before finishing your exercise for the day, take three to four minutes to cool down, this may involve walking your dog, full body stretching or walking around in your backyard.

For precise steps of these exercises please go to
http://health.ninemsn.com.au/article.aspx?id=284890&rss=yes

With winter now upon us and darkness falling sooner, it can be hard to find the time to exercise. But with a few tips for slipping exercise into your daily routine you’ll be able to get a little fitter with minimum of effort.

Walk more

Take some spare shoes to work, put them on at lunch time and power around the block. Or you can try getting off your bus a stop or two sooner. Or if you drive to and from work, make getting the mail a round-the-block event.

Clean more

Housework is a great burner of calories, and you’ll get a clean house as well. Changing sheets, vacuuming and hanging out laundry are all physical activities that will burn more calories.

Talk while standing

Try to make a conscious effort to stand or pace when you’re talking on the phone. It’s a mini cardio workout as you’re talking and moving about.

Deliver messages personally

Rather than phoning or emailing colleagues to give them messages, try walking to their desk and delivering the message personally instead. It will get you up and out of your chair as well as away from the computer screen for a few minutes.

While you will benefit from all these, scheduling regular exercise is highly recommended and could lower your risk of cardiovascular disease. Just remember to check with your doctor before starting any new exercise routine.

Source: Nine MSN Health

Do you find it difficult to motivate yourself to exercise? You’re not alone. The temptation to snuggle up on the couch and watch a movie is a lot more enticing than going for a run, especially now that it is coming into winter and it gets colder and dark very quickly!

It’s time to get motivated again! Here are some useful ideas which might just make you think twice about watching that movie!

• Getting into a routine is the hardest part about exercising. Once you are on a roll and have started your regime and sustained it for about week, you’ll probably start to really enjoy it!
• Start small. Go for a 20 minute walk first and then next time, increase the inclination or time.
• Try different activities to get an idea of what you enjoy doing. These could include: running, walking, push ups, sprint/ interval training, skipping, swimming, stomach crunches and so much more!
• Have an end goal that you can work towards but also make little aims in between, that way it doesn’t seem so daunting! Think about: increasing, decreasing or maintaining your body weight, increasing your strength, improving your heart rate and therefore fitness levels.
• Grab a friend or neighbour and do exercise with them. This is a really good outside motivating force!

There is a lot of advice out there about weight loss. At the end of the day there is no real solution that can be applied to everyone. The best thing to do is to exercise regularly and eat healthily and know your body. Some tricks that work for others won’t necessarily work for you. The suggestions below, from Better Health Channel, are simple and healthy ways to reduce your weight. See what works for you!

Suggestions for safe and effective weight loss include:

• Don’t crash diet. You’ll most likely regain the lost weight within five years.
• Aim for slow weight loss. You should lose no more than 0.5kg a week or 10kg in six months.
• Aim to lose 10cm from around your waist in six months. This is more important for your general health than the number of kilos you lose.
• Cut down on dietary fats, especially saturated fat.
• Cut back on refined sugars.
• Increase your intake of fresh fruit, vegetables and wholegrain breads and cereals.
• Consume less alcohol.
• Eat less takeaway and snack foods.
• Exercise for approximately 30 minutes at least a few times every week. Introduce more movement into your day - try to accumulate 30 minutes of walking daily.
• Don’t eliminate any food group - choose from a wide range of foods every day instead and choose ‘whole’, less processed foods. Have a regular pattern of eating and stick to it.
• Drink at least 1,500ml of water per day.