Can Nintendo's Wii Make You Fitter

Now this is something that has always interested me. The idea of playing a video game and getting fitter at the same time, is something that sounded really absurd to me. I seriously had my doubts about how gaming consoles such as Nintendo’s Wii could play a part in good exercise. I had also read a study that ACE had conducted, trying to measure just that. ACE was of the opinion, that although not as good as the real thing, its not bad. The issue with that study was it only had 16 people as the participants.

So Apollo and I went out and bought ourselves the Wii, complete with the Wii Fit pack. We wanted to see if it really was some kind of a workout.

Our Study
We tried various workouts in the Wii Fit game, the timings of which ranged from 22 minutes up to 55 minutes; depending on the intensity and the type of workout chosen. On top of the body weight exercises, there were a number of fun activities like volley ball, skating, skiing and stationary running; incorporated in the workouts.

The Results
We mostly went for harder intensity options given that our current fitness level is not beginner. I’ve got to tell you that we were pleasantly surprised. While not really focusing on upper body strength, the game had us working our legs pretty hard. With a number of body weight exercises to do, we were sweating quite a bit past the 15 minute mark. On an average, for the 22-30 min workouts, we did end up burning between 110-200 calories. While for the 55 min ones we hit the 350 mark. To top it off, both of us actually got a little muscle soreness in the legs. Given that we are pretty active and burn less calories than an average person during a workout, we were pretty impressed.

We also tried the Wii Sports game, which has tennis, boxing, bowling and baseball. While boxing was the only game which we think would get that calorie burn going, we still burned some modest calories while playing tennis. And we had fun doing that.

Our Conclusion 
Wii Fit is definitely a good starting workout, which will improve your muscular strength and endurance to a certain degree as well. As a matter of fact I would also say that I’d do the workouts in there, on the days where I don’t have time to get to the gym. The game got me motivated, had Apollo and myself being a little competitive with each other and above all we had fun. This is something that we always look for in a workout. If its not fun, you wont do it.
So try the Wii Fit. If you don’t do any workout as yet, this will no doubt challenge you. And if you’re a regular exerciser, don’t rule it out. Like I said, there were some circuits in there that had us working pretty hard. Its definitely a sound investment

Keep Smiling :)

Layla

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7 Golden Rules To Get The Best Workout Every Time

And a good day to you. Today we bring you the 7 most amazing tips that you must use in each one of your workouts to get the  body you're after. So without wasting time, lets get started
  
Warm up properly. You’ve got to warm up before you hit the weights. Theres no other way around it. Not warming up can cause some pretty serious injuries. It also leads you to having a lousy first couple of sets. To get the best out of your session, spend 5-10 minutes warming up. Spend even more time if you are a little older. The older you are the more time you need to warm up. This will go a long way in keeping you injury free.

Make the mind to muscle connection. Before you start out on a muscle, really focus on it. Close your eyes for a quick 5-10 seconds. Focus on that muscle and make that connection. Keep the concentration going while you’re working the muscle. You’ll feel yourself working harder and also be able to lift more weight

Focus more on technique. Piling up on the weight can come later. You’ve got to make sure that you’re doing it right to remain injury free and truly get the benefits of the exercise. I’ve had a lot of people complain about an exercise not working the target muscle group hard enough, even when they’re lifting quite heavy. Its because they aren’t doing it right in the first place. And When I show them how its meant to be done, they painfully end up lowering their weight by quite a bit. So make sure you know how to do it properly. It is only then that you’ll see the results.

Get a spotter. Its those last few reps, the ones you cant do alone, that can really bring you the results you are looking for. Rather than quitting half way though them, don’t be afraid to ask an attendant or any other person for help. You’ll be surprised as to how friendly these people can be. They’ll even motivate you through those reps.

Stay hydrated. By the time you realize you’re thirsty its already too late. Keep having sips through out to keep yourself hydrated and avoid your workout coming to painful halt.

Stretch after a good workout. Not stretching can cause insane muscle soreness which can really put you off the quality workout you just did. It can also lead to you feeling miserable the next few days. Stretch after a workout to loosen up your muscles and maintain the flexibility. Stretch for at least 30 seconds for every muscle that you’ve worked.

Look Good. Get some really cool gym outfits. Its all about you being the super star when you’re at the gym. So wear something that makes you feel sexy. It may sound pretentious to you but Trust Me! It makes a difference when you feel like its all about you. You will work harder and be “in the zone” more than you would have been if you were there looking like a slob.

Now that we know em, for all your future workout sessions at the gym, keep these rules in mind. You are going to love what they will do for you.

Stay Fit
Apollo

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FJ Picks Of The Week

Hello healthy readers. Here are our picks of the week

Exercise

3 Workouts to Improve Your Run

Source: Active.com

The name of the article says it all. From aerobic training to building strength and speed, its got it all. Note: a couple of workouts mentioned, ask you to do some hill running. If you don’t have any uphill streets in your area, put up a 3-4% incline on the tread mill do get the desired effect.

Top 9 Fitness Myths -- Busted!
Source: WebMD
Some things all beginners should know when they hit the gym.

Do Guys Need To Work On Their Butts?
Source: World Fitness Network
Gents, something that you should know on why you should build your butt muscles

Health
Knowing cholesterol numbers could ward off heart disease
Source: CNN
Ladies, its especially something that you will want to read. This is exactly why we say you should keep your cholesterol in check.

The Obesity-Alcohol-Depression link
Source: Self Magazine

Another great read for the ladies. Its gives a great reason for why its so easy to over do it on sugar and other fatty foods when one is a bit tipsy.

Nutrition
Spicy Hungarian Goulash

Source: Canadian Diabetes Association

Low in fat, no sugar and good amount of protein. Something to try out.

Motivation
Mind Over Matter. And Feet.
Source: Diary of A Reluctant Athlete
We thought this story was great for motivation and determination because its real. Its not based on some gigantic realization. Its plain and simple – you want something, you go for it and you achieve it!

Enjoy the great info people.

Stay Fit

Apollo

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5 Sure Shot Strategies To Get You Exercising

Now a days you hear so many excuses from people about why they cant exercise. From the regular ones to the most elaborately thought out ones; believe me I’ve pretty much heard em all.

But there is hope for these people. After all they’re making the excuses because deep down, they do care about becoming healthier. They just need that last bit of motivation to get going. And we're here for them. Below are some very simple strategies for people to start making their transformation into the healthier and sexier version of themselves.

Start with 10 minutes

Just 10 minutes a day can start making a difference. Pick up those dumbbells and do a few reps. Get on the treadmill or go for a walk. It doesn’t matter what you start off with. Just start doing it. Once you start with the 10 minutes, you will feel so good, that you will wanna do 15. Eventually you will have the will, stamina and motivation to work out to an hour. Just 10 minutes – not the Super Fit workout, but a giant leap in the right direction.

Workout at home

Who says you have to hit the gym to get results. Yes the gym gives a lot of options but that doesn’t mean you can’t do stuff at home that will help you in getting fit. The Shockwave and the Sexy Jeans workouts are examples of some great home workouts. There are so many other things you can do to workout at home. Push ups (on the knees if you’re new to them), squats, stationary running, skipping, shadow boxing, jumping jacks and burpees are all examples of some great exercises you can start off with. So all of you out there who feel they cant leave their kids at home alone, or have just too much to take care of at su casa, try doing some of the above exercises.

Find something that gets you going

If you find the above exercises boring, then spice up your workout with whatever kind of activity you like to do. Pick a sport. Go walk on the beach. Go to a water park and ride the wave pool. You can even put on your favorite tunes and just dance to them for 10 minutes. Anything that gets your body going is a good start. Remember workout isn’t meant to be boring. So get out there and have fun

Don’t go hard from day one

Sometimes when you start after a while or just start off, you can tend to overdo it. This just leads to insane muscle soreness. Now if you can’t move your body for a week, then for sure you are never going to go to the gym again. It gave you nothing but pain! A lot of people quit working out because of this reason. So keep your fitness level in mind when you start and challenge yourself accordingly.

Remind yourself of who you really are

You are not that unfit person behind a layer of fat, who just watches other people enjoy the simple pleasures of life. You’re a healthy, sexy individual who can be the change you want to be. Keep telling yourself that. Use the same strategies to motivate you that keep you motivated in your love, family and work life. It’s the same concept. Here's something that will help too.

Pretty much all the excuses I’ve ever heard can be blown to bits by the strategies I’ve mentioned above. I want you to try them out and just watch yourself change. Yes! Its that simple. Exercise always is.

Do you feel motivated yet? Are there more questions you feel you need answers to. Ask us. We would love to hear your thoughts and comments.

Stay Fit

Apollo

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The FJ Picks Of The Week

Hello there you lovely devils you!
Heres our  2nd installment of the FJ Picks of the week; in our effort to share the pearls of wisdom on the net. You can also refer to it as our weekly round up. From how swimming can be a good exercise for women, to new research being conducted to combat aging; this round up has some good reads for exercise, health and nutrition. Enjoy

Exercise
Swimming Can Boost Every Woman's Fitness
A good read that explains the benefits of swimming as an exercise for women. It lists 9 benefits including hearth health, exercising during pregnancy and strengthening your core.
FJ TIP: If you don’t swim that often then be sure to include swimming in your workout regime. It will be a nice break from the regular routine and will work your whole body.

Team Up to Get Fit!
A Self.com blog entry that shares a fun move you can do with your workout buddy. The move itself is a pretty good one actually. It will work on strength as well as endurance.

Understanding and Enhancing Your Core Strength
Since we have also been focusing the last week on giving some core strengthening exercises, we thought this article posted at the About.com exercise section, would also be a fitting pick. It explains what is meant by core muscles and gives you some good exercises for your core

Health
Yoga For Sex
Men you are going to wanna see this Mens Health video. It’s a minute explanation of a study that found yoga improved sexual endurance in men.

Quest for a Long Life Gains Scientific Respect
This article on the New York Times website, is a bit “Sciency”, but its fascinating. It highlights the work and research being done on anti aging. Makes you think if we will soon have an Elixir for youthful life

Nutrition
Don't Over Analyze Your Results
A very good short post at the Nutrition Data blog. Discusses some very simple and effective methods to monitor your weight while making sure that you dont become obessesive about monitoring it all the time.

There you have it folks. Our picks for the week. Read them. See if they are relevant to your fitness goals. If so then practice whats mentioned in them and get closer to acheiving what you have set out to do..

Stay Fit
Apollo
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Either Breathe or Faint - A True Story

Guys its time to relate to a personal experience, and talk to you about a very important lesson – you can literally faint if you don’t breathe while exercising.

Just last Sunday I was out running my 6 miles of the day, syncing my steps with the beats of David Guetta’s new song, When Love Takes Over - A brilliant running tune. So there I was, on my last bend when I saw my arch running nemesis, Crazy Legs, through the corner of my eye. Crazy Legs! He’s a heck of a runner and we often run into each other at the track around the park. And when we do… its Game On!

It started as an innocent crossing that ended in two guys acting like kids, trying to show each other off. That was 7 months ago. Now after all this time, nothing has changed. We still try to kick each other’s butt. We never meet after covering the same amount of distance; but if I were to be honest, then I must tell you that Crazy Legs is somewhat of a professional runner and beats me 7 out of the 10 times we run into each other....

But last Sunday I had decided, that there was no way ol’ Crazy is going to get the best of me. So as soon as I saw him, I started accelerating. That sneaky little running maniac saw me gain speed and the next thing I know, he’s right behind me. Since I was on my last leg, I kicked myself into high gear. The thing about Crazy though, is that he doesn’t give up easily. He started matching my speed step by step. Determined to kick his butt, I went into an all out sprint. I did realize at that point, that I was holding my breath, something I used to do a lot when I was younger; but I thought what the hell – I’m almost there. I knew the consequences of not breathing, all too well. But I still thought I could pull it off for a couple of 100 meters. Turns out I was wrong.

I did beat Crazy that day buts it’s a very hazy memory that I didn’t even get to gloat about; because as soon as I stopped, I got light headed and extremely dizzy and almost fell down flat on my face. Lucky for me Crazy Legs was trying to catch up, because he kind of held me upright till I regained my strength. And that’s something he got to gloat about. Curse him!

But there’s a very important lesson here guys: No matter how “into it” you get, you gotta breathe while exercising. For those of you who are wondering, holding your breath creates pressure in your chest that slows down the blood flow back to your heart; which means less blood pumped out. Try it. Hold your breath and feel your pulse. You’ll feel it slowing down. This happened to me while running but its more probable at the gym, where you tend to hold your breath more, with the weight lifting and all.

Although breathing properly consists of finding your own breathing rhythm, you can find some great material online to help you get there. Here’s one article we came across, for breathing while running, on the Runner’s World site, while this is another one we came across on a site called essortment

For weight training, according to an article in the 2005 March/April issue of the Health and Fitness journal publication of the American College of Sports and Medicine(ACSM), breathe in while bringing the weight towards you or while lowering the resistance, and breath out while moving the resistance away from you. Here are a few other sources that are helpful:
http://www.bigmusclesbuilding.com/breathingweightliftingexercises.html
http://www.bodyrecomposition.com/training/breathing-during-weight-training.html

So again, repeat after me:

I will not hold my breath while exercising

As for you Crazy Legs, it ain’t over yet. I’m gonna even up the score soon, so be ready for it. Btw thanks for saving me from denting my face :)


Stay Fit
Apollo

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The FJ Weekly Roundup

And a good day to you my fellow wellness lovers. Today starts the beginning of a new weekly post that is about sharing the knowledge. There are so many great sources out there and it would be unfair to deprive you of them, just so that we can keep you on our blog. That’s why we at Fit Junction have decided to bring you a weekly round up of interesting news items and posts that we come across each week. 

So lets get to it....

Exercise

What's It Like for a Heavy Person to Run a Mile?
An article posted by Thats Fit. Discusses interesting points for how over weight people should start their running program.

5 Secrets from an NFL Trainer
Posted at Mens Health. A great article that shares great tips to incorporate in your workout routine

Get a Tight Butt and Legs
A Womens Health post that shares some good exercises for toning your butt and your legs.

50 Legs
Posted at theworkout.com blog, this is a challenging and intensive leg workout with many squat variations. Be sure not to rest for more than the mentioned time. 

FJ Challenge: If you really want to push the limits and feel you have some energy left, then do five 12-15 seconds sprints immediately after the last exercise of this workout. Rest a maximum of 45 seconds in between each sprint. This will be great for improving your endurance and will have your metabolism revving for the next few hours.Please note that this challenge is NOT a part of the 50 Legs workout article. It is just an FJ recommendation

Nutrition

Healthy Recipe: Szechuan Chicken
A Womens Health post that shares a good healthy recipe. Only 0.3 gms of saturated fat, 1.1gms of sugar and 27.6 gms of protein. Something to try out

Health 

Flaxseed Helps Lowers Cholesterol

Posted at the diet blog, an interesting take on Flaxseed and how only whole flax seed is beneficial. 

Motivation 

Top 6 Exercise Excuses and How to Beat Them
A post by WebMD  that addresses the most common excuses for not exercising including, “Exercise is boring” and “Cant exercise because of the kids.”

Why do You need to exercise?

A post at Girl Get Strong that encourages you to discover what motivates you.

This rounds up the interesting news we have come across this week. Stay tuned to these posts guys... because its only going to get better.

Stay Fit

Apollo

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