Exercises You Shoulden't Do Without......

Lets face it....... As much as we try to mix up our fitness regime or routine there are those exercises that we just seem to love and can't get enough of. Overall we strive for challange and an effective workout that can ultimately be done IN and OUT the gym. Here are some top exercises that you shoulden't do without.


1. Running- Not only is it great for your cardiovascular endurance but also overall body strength.

2. Abdominal Exercises- Whether you want that flat tummy or a six pack, don't skip those abdominal muscles. This is one of the easiest parts of the body where fat is easy to accumulate.

3. Push ups- Good old fashioned push ups! You can always incorporate variety such as wide, close to work the triceps, elevated, and so on. Push ups are an excellent body strengthener for the entire upper body.

4. Lunges/ Squats- A good combination of both will give you an easily effective lower body workout. Most people use weights but with your own body weight or the bodyweight of another you can easily achieve a burn in the legs.

5. Walking- Usually done everyday by those with non sedentary lifestyles, but one of the easiest yet effective workouts to not do without. Individuals who have chosen to walk daily over years have been proven to have a stronger bone density, thus resulting in stronger bones.

6. Yoga- One of the popular approaches to working out that works the entire body at all levels while incoporating a great amount of flexibility.

Are You Getting Enough Fluids?

If you are a regular exerciser getting enough fluids is important. Many people have no idea of the amount of fluids they should be getting daily and relying on thirst is NOT a good indicator of when to drink liquids. It is recommended that the average intake for fluids from foods and beverages is 3.7 L for adult males and 2.7 L for adult females. These recommendations vary of course depending on physical activity.

Recommended fluid intake two hours prior to exercise is 17-20oz. Every 10-20 minutes during exercise it is recommended that you dink 7-10 oz of liquids, and following exercise drink 16-24 oz. (These recommendations are based on the National Athletic Association).

A good indicator to see of you are getting enough fluids (especially water) is to check urine color. A dark color means there is dehydration. ( Keep in mind vitamins, and medications can affect color). A pale yellow, or no color at all means that you are headed towards a state of hydration.