Easy Fitness,

every day do at least 30 minutes strong movement of the whole body thats the easyest way to do some fitness exercise to keep your health in order. If you can't handle this buy some basic fitness equipment or do it on your own.

E.g. take two big coke bottles, fill them with water, grab them orderly and have a good dance and some jumping with arm movement. You don't need necessarily to buy a expensive membership in a fitness club

Fitness and beauty goes hand in hand, you are fit, you feel fit, you automatically look better.

You don't need expensive fitness programs for your health, just keep your body moving as mentioned above and you are already 70% through. 

If you feel better to do the fitness program within a fitness center, ok, do it, to feel good is the most important feeling in life.

Until now, doctors recommended - fitness - physical activity and sport usually as prophylaxis, to avoid illnesses and ailments over time in general. However there are indications that many specialists start to think differently on the relation between fitness and illness, ailments etc.

Not only Psychiatrists, oncologists, orthopedists, dementia researchers and cardiologists recognize: It's time to get the body into motion. Certain newer studies show that action, movement and fitness workouts have sometimes better outcome than expensive pills and high tech medicine.

Built for speed: the best 30-minute cardio blast for the 24-hour woman

For every health benefit that regular exercise offers (cutting breast-cancer risk, boosting energy, reducing stress), you can probably think of a perfectly decent reason to put it off ("I'm too tired even to think about it," "It's inconvenient," "I barely have time to lace up my sneakers"). We feel your pain. That's why we asked Bally Total Fitness trainer Nikki Kimbrough to develop and demonstrate a quick, effective total-body workout that doesn't require equipment. Do this half-hour cardio-andstrengthening workout three times a week to rev up your energy level and stay in shape. Your body--and mind--will thank you for it.

power march

Tones thighs, calves, butt and arms

Step 1: Stand with back erect, arms at sides and make loose fists.

Step 2: As you breathe deeply, march quickly, pumping arms in an exaggerated motion. (You can march in place if space is tight.) Do the move for a stow count of 50. Pause, then repeat.

squat side lift

Works butt, hips, inner and outer thighs

Step 1: Stand with feet hip width apart, and get into a squatting position, knees bent and abs tight. Extend arms forward with elbows slightly bent as if you're curling a dumbbell.

Step 2: Using your heels, raise upper body and place hands on hips while kicking left leg to the side. Kick as high as you can without losing balance.

Step 3: Return left foot to floor and resume squat position. Do three sets of ten on left leg, then switch to the right leg.

lateral jumps

Strengthens thighs and arms

Step 1: Stand erect with feet together. With elbows bent and at sides, hold a three-to-five-pound dumbbell in each hand. Keep shoulders relaxed.

Step 2: Keeping legs and feet together and arms in starting position, hop about ten inches to the left. Land with knees slightly bent.

Step 3: Using the same form as above, jump ten inches to the right. Do three sets of 15.

knee lifts

Tones hips and abs

Step 1: Stand with feet hip width apart and knees soft. Clasp hands loosely behind your head so that elbows are facing outward.

Step 2: Twist torso to the left, and with foot flexed raise left knee toward chest. Point right elbow toward left knee.

Step 3: Return to starting position. Repeat exercise, this time with left elbow pointing toward right knee. Do two to three sets of 15.

Lunge step-ups

Targets thighs, abs and glutes

Step 1: Start in a lunge position keeping back erect.

Step 2: As you slowly raise upper body, pull left leg forward to meet right, Continue to rest weight on thighs and keep knees bent and back straight.

Step 3: Return to starting position and repeat on same side. Do two sets of 12 reps on both sides.

Exercise reduces symptoms of anxiety and depression, according to the CDC. Researchers aren't sure why but suspect that it's the rush of feel-good endorphins and the drop in stress-mongering cortisol.

Q My wrists hurt when I'm holding dumbbells. Are they weak, or am I doing something wrong?

A It may be a combination of the two, says Jeanette Jenkins, the L.A. trainer responsible for Queen Latifah's royal physique. When using weights, be sure to keep wrists locked; don't allow them to flop around like a wet noodle.

To build strength, work the forearm muscles that support the wrists. Try curls: On a chair, with your legs hip width apart, lean forward and rest forearms on top of thighs. With palms facing up, let wrists hang over edge and grasp five-pound dumbbells. Curl wrists up; return to starting position. Do a set of 15 reps three times a week. If pain persists, see an orthopedist.

Q What's a good exercise for building my calves that can do at my desk?

A For you, the savvy multitasker, Jenkins offers this one-move workout that you should do three times a week: Stand next to your desk and grasp the edge with your right hand. Shift weight onto your right leg and wrap left foot around right ankle. Roll onto the ball of your right foot, squeeze calf muscle, and hold for two seconds. Lower leg and repeat. Do three sets of 15 reps on both sides.

--HOPE WRIGHT

Send your fitness questions to Personal Trainer Q&A, Essence, 1500 Broadway, New York NY 10036; or E-mail personal trainer@essence.com.

Need more motivation to stay active? Pick up a pedometer and walk to a healthier, fitter you. These fairly inexpensive gadgets (they go for as low as $8 or as high as $50) can calculate the distance you've covered, the number of calories you've burned, your speed and the number of steps you take per minute. Here's how to get the most out of this battery-operated exercise buddy:

* Don't leave home without it

Before you leave the house, clip the pedometer to your belt, jacket pocket or the tongue of your sneaker, and wear it all day. Just keep it right side up; you can't get an accurate reading if you stuff it in your pocket,

* Get to steppin'

To maintain a normal weight, Bally's Nikki Kimbrough suggests taking 6,000 to 10,000 steps a day, the equivalent of three and five miles, respectively, To maximize the workout, Kimbrough recommends taking about 125 to 150 steps a minute. "That's a great, brisk pace," she says. "You're burning calories and walking at a pace at which you can still carry on a conversation. And you're getting in a decent amount of exercise."
If you can't make it to the track or park trail, a pedometer can help you turn everyday activities into actual exercise. Check it at set times during the day to monitor your progress. "By wearing a pedometer, you can turn walking to the bus stop to pick up your kids or walking your dog into a workout," says Kimbrough. "it's ideal for the busy woman."

Author LaShieka Purvis Hunter COPYRIGHT by Essence Communications, Inc. -& Gale Group

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