Which Cardiovascular Exercise Machine Yields the Best Results

Exercise is an important part of everyone life because it not only helps you to have better health but also inner satisfaction which many are missing, and they do not even realize what they are missing.

Exercise not only makes one’s health better but also makes the person more flexible and also open ups the brain nerves which were not active.

To make your health into the good shape, you need to power out, for that, and there are many options you can choose from the list. But if you are a beginner and you are not aware of the workout, or the fitness equipment then let me take you to a list of fitness equipment which is known for their performance and the impact on your bodies.


Five Best Cardiovascular Exercise Machine

Treadmill & Stairmill

They might look very basic and straightforward but make no mistake about it that these very equipment implemented by 80% of the experts around the world. The list of best treadmills will help you to choose an awesome treadmill for you without much efforts.

Your opinion might change after you use this machine to help you stay fit and healthy.

Treadmill: This is one of the popular among the fitness world, and you can find one of these any part of the mill. There are many uses of the treadmill; you can find on how they can be useful anywhere by visiting your nearest gym.

Stairmill: Stair mill is just like the stairs you find in your house, apartments, offices, commercial complexes, and other places. There is nothing new about the stair mill, and you can even use your stairs for work out, but stair mills are useful when you wish to work out at home without anyone’s objection.

Spin Bikes & Recumbent Bikes

If you are someone who wants to remain fit and healthy throughout the day then, you should probably look at these bikes because they are popular for their performance in the gym and used by many Celebes, experts, trainers, wrestlers and other professionals. Fitnesstep1.com has recommended these recumbent bikes which are worth buying.

What is more important is that you have to ensure that which one fits for yours. The requirement for the best keiser spin bike is that you have to use them for building stamina and it is known for the weight loss equipment.

There is only one difference between in the Spin, and recumbent bikes are comforted.

The prices of the both of the fitness spin bike are very low compared to the treadmill. You can get rid of the fat and remain active by using any of the bikes.

These bikes are very compact, and it fits into the smaller areas, so you do not have to worry about purchasing one for you home.

ARC Trainer

If you are somebody who likes to accept challenges, then you can use ARC trainer, which take your body into the weird position you can ever be in and it helps you to make better reflexes in your body.

The ARC machine is known for building good abs and making a person more flexible, but ARC trainer is not recommended for individuals who have severe knee issues and other legs issues.

You better consult the doctor before using the fitness machine because the work out may seem to be and you can handle but we never know what kind of healthy state you are in, so it highly advised you to consult your physician for better suggestions.

Elliptical & Skiing Fitness Machine

There is no end of the working out machines if you wish to take some time and make up your mind on how to be fit as possible.

What is important is that you have to be ready for these things and make some time because using these two machines is not an easy task.

Working out for an hour of two is a wise choice but if you are planning to use these two types of equipment for more than next years then use them or else it is better to maintain a distance from these two machines.


All of the equipments which i listed here are based on cardio category and almost anybody can use them of any age groups to stay healthy. If you are a person a health ailment like heart disease or knee issues then you are advised to consult a physician before adding them in your work out list.



Heeding a Coaches Advice

A mom’s point of view:

Any mother worth her salt has encouraged those around the dinner table to eat their veggies. Over-crowded schedules and extremely active children put a great deal of emphasis on the nutritional balance of our meals. I’m just as educated as the next mother when it comes to the food pyramid. I understand the value of home-cooked meals over take-out and highly processed shortcuts we can purchase at the grocery store. Knowledge withstanding, the lecture that most impacted my adult life on the value of proper nutritional guidelines came in a high school gym under the tutelage of an up-and-coming head football coach. His words helped me realize the importance of developing strong relationships with those responsible for coaching my son.

My freshman son, barely out of the equipment room with his first set of varsity football equipment, sat beside me as the room of parents and other concerned adults slowly grew quiet while the coach waited patiently for our attention. He thanked us for allowing his coaching staff to have the opportunity to work with our children. He stated that our children were our most valuable asset and that his coaching staff was aware of the worth of each child. He immediately had my attention by acknowledging the value and worth of my child, a quality I already knew was rare in most teachers and coaches. His next words impacted me even more: “Friday night football is not the most crucial moment in the big picture of high school football.” You could have heard a pin drop. He continued, “Friday night’s outcome is most important to us because of the big … we want in the stats, but it’s about what is done the rest of the week that will make us successful on Friday night. What your son does in practice and what he puts into his mouth and into his head, and his heart, all week long will determine the level of success we can have in this program.” He followed by explaining the guidelines he expected us to implement in our home environment that could help impact his players. “Thursday night’s evening meal will sustain the player through the game as much as Friday afternoon’s snack. A player fully hydrated on a daily basis will be immune from those sideline cramps that short-circuit performance on the field.” A review of carbohydrates and their rate of digestive impact on athletes rounded out his speech. All of us filed out of the gym better informed and thus more active members of the typical Friday Night Football craze. I lingered long enough to have a private moment with the coach and enjoyed the connection I felt with him. We were both on the same page … helping my son be the best he could be.

That night, a family meeting was called to solidify our commitment to following our coach’s guidelines. We promised each other the following:

(1) Hydration is important, not just on Friday, but all week. At lease one meal a day, we would substitute water for our usual iced tea. Our son promised to try and consume more water during practice.

(2) We would cut down on fast food. Thursday night’s meal would consist of serious nutrition; meat and veggies. Snacks after school and before practice would consist of fruit and crackers with peanut butter.

(3) Friday’s snack after school would be limited to a small amount of pasta and fruit.

So how did our nutritional changes affect our son’s entrance into high school sports? He became the fastest receiver on the team and a record-breaker in track and field. Seventeen years later, following his completion of four successful of college football and track and his continued success as an adult influencing others in the field of sports, I still find myself grateful for the coach’s advice and continue to support the high school program. The same coach continues to invest his time not only in the lives of his athletes but also in the education of parents. I challenge you to cultivate friendships with the coaching staff and other individuals that will build team efforts toward developing your athletes into the well rounded children you want them to be.


Daily Nutrition

Supporting a Young Athlete from Breakfast to Dinner

As the mother of two active athletes, I am frequently challenged to make sure my sons are properly fueled for those long days when team practices after-school keep them out of the house until the early evening. Success for a young athlete requires a well-balanced diet from a breakfast, to lunch, through afternoon snacks (and practice) and dinner. What’s a mother (parent) to do?


Believe it or not, an energy-packed breakfast can go a long way. Every meal should be based around a protein, complex carbohydrates and “healthy fat,” but breakfast sets the stage for the entire day. If your goal is to send off children equipped for success, make sure to use breakfast as an energy source.

The typical American breakfast may consist of a sugary cereal, or a token bagel or muffin coupled with a synthetic fat (i.e. margarine or vegetable oil spreads). Either way, it’s packed with refined, or simple, carbohydrates. This is not the breakfast of champions” it’s the breakfast for disaster. Refined carbohydrates found in sugary cereals or non-whole grain bread products quickly break down to form glucose. Glucose enters the blood stream causing blood sugar levels to rise quickly and drop just as quick. Hence, a breakfast of this nature will cause a child to hit the wall by mid-morning. Not a great strategy for success in second period math, let alone any sporting event after school.

A healthy breakfast should include a protein, quality fat, and complex carbohydrates. The typical American breakfast consists of a token bagel or muffin, often with a synthetic fat (i.e. margarine or vegetable oil spreads). This is the breakfast for disaster. Refined carbohydrates quickly break down to form glucose. Glucose enters the blood stream causing blood sugar levels to rise quickly and then drop just as quick. Hence, a breakfast of this nature will cause a child to hit the wall by mid-morning. Not a great strategy for success in math class or any sporting event for that matter.

For a true breakfast of champions, consider eggs, oatmeal with real cream and old-fashioned butter topped with fresh berries. Add a glass of whole, preferably raw milk (I prefer from grass-fed cows), and you will provide a child with enough substance to last through the morning. Avoiding the blood sugar roller coaster is critical, as it can lead to undue stress on the adrenal glands, which are located in the endocrine system and become fully engaged when one is under physical stress, as experienced in athletic workouts. Providing a child with a balanced breakfast and lunch will ensure that they go into their after-school practices and workouts with adrenals properly nourished. Skipping breakfast or eating a sugar-based meal is like filling up a high-performance vehicle with watered down 87-octane gasoline and refusing to change the oil. It’s just a matter of time before the engine wears down. Bottom line: breakfast matters if you want to succeed on the field.

But it doesn’t stop there, being able to pack a complete lunch is just as important. Sandwiches are a favorite for my sons. Start with 100 percent whole-grain bread which keeps intact the vital complex carbohydrates. Add several slices of turkey, chicken, or roast beef along with whole milk cheese for protein, topped off with a few slices of avocado which add healthy fats, and some lettuce or sprouts. In addition to a sandwich, a variety of fruits and raw vegetables are always on the lunch menu in our home. And cheese sticks or a small whole-milk yogurt can provide additional nutrition and fuel. Avoid bottled juices and stick to water throughout the day. Bottled juices generally provide no nutritional value, but plenty of simple carbohydrates in the form of sugar. The pasteurization process destroys the vitamins once naturally present in the fruits and generally, only synthetic vitamins are added back in. I often add additional trace minerals to my children’s water bottles to increase their mineral stores. Minerals are the catalyst for the body’s use of vitamins and other nutrients.

Before and after practice, it’s important for kids to have a snack that is easy to digest. If they don’t get a chance to come home before their afternoon sports schedule kicks in or they can’t get a well-balanced dinner immediately after a practice or game, a quick snack can be invaluable. For my kids I like to pack a protein bar or protein shake, but other options include:

  • Almond or cashew butter and honey on whole grain bread
  • Fresh and dried fruit, nuts
  • Fresh or frozen fruit smoothies with flaxseed oil
  • Hard-boiled eggs
  • Beef, turkey, or salmon jerky
  • Whole milk yogurt, whole milk, chocolate milk, raw cheeses

When a child’s physical activities are done for the day, that doesn’t mean they’re done fueling. Children should come home to a well-balanced dinner, ready and waiting. They will be ravenously hungry. As with breakfast and lunch, the meal they come home to should include protein, quality fat and complex carbohydrates. For protein, include beef, lamb, turkey, chicken or wild fish. Fats can be added to the complex carbohydrates (vegetables and grains). Wonderful and delicious fats include butter, olive oil, coconut oil, sour cream, avocados, nuts and seeds. Steamed or sautéed vegetables, as well as a beautiful raw vegetable salad should grace your dinner table every night.

The common threads of a well-balanced diet—protein, complex carbohydrates and healthy fats—each play a specific roll in the nutrition of children. Proteins build and restore muscle tissue, complex carbohydrates offer a quick source of energy and provide necessary minerals and vitamins and fats supply the body with long-lasting energy as well as brainpower. A well-balanced diet from breakfast to dinner will give a young athlete the nutritional tools needed for strong bones, muscles, and ligaments, as well as the mental focus to succeed in the classroom.

Kim Schuette, CN is a licensed certified nutritionist in private practice in Solana Beach, California.


When is it time? (Take your child to organized sports)

When is it time to start my child in organized sports?

At YFM, it is a question that is posed to us frequently. Clearly, when tackling such a broad issue, one must understand that every child has unique physical attributes along with their respective personality. When monitored properly, organized sports can be a wonderful vehicle for kids to learn how to deal with adversity and can foster feelings of accomplishment. In order to help parents figure out when it’s best to sign up their kids for sports, YFM has produced a three-step guideline that can serve as an aid to help you get there. Please take some time with your spouse to examine each question below, you may have your answer, soon enough.


1 What’s the motive?
The first guideline is strictly for parents to answer. In the eyes of your child, the definition of success comes through you. It is your responsibility to guide, teach and protect. So ask yourself, why do I want my child to play organized sports? Studies have shown that at the beginning stages of organized sports, kids are concerned about three issues: having fun, learning something new and avoiding embarrassing moments. Are any of these topics included in your reasoning? There are many instances where kids are put into sports for the wrong reasons. Some parents view the time spent in organized sports as another form of daycare, routinely placing their child in a sport to free up some personal time. Others simply do it because they look around their respective neighborhoods and see that everyone else is signing up their kid, so why shouldn’t I? In addition, there are many parents who would like their kids to become familiar with a sport as soon as possible, hoping their child will be able to someday earn a full athletic scholarship to college. These types of motivations are both self-serving and unrealistic. If you want to get your kids out of your hair, it’s simple: get a babysitter. Everyone else is doing it has never been a good mantra to follow as a parent. While it is always great to receive feedback and advice from friends and neighbors, come to your own conclusion on why you would like your child to participate, based on your personal interactions and experiences.

Keep in mind that the majority of professional athletes were not pushed into sports by their parents. As a youngster growing up in Decatur, Alabama, San Diego Chargers quarterback Philip Rivers wanted to try his hand at every organized sport available. His parents, Joan and Steve Rivers, were cautious and carefully considered each activity. “People are usually surprised when I tell them I didn’t actually play organized football until I was in the 7th grade, Rivers says. But I played baseball and basketball as soon as I was old enough.” The goal should be to always do what is best for your child, not what’s best for you.

2 What are your expectations?
Often times, a parent will look back on their athletic development and achievements and expect the same from their child. I was a superb tennis player and I expect my daughter to be one as well. Parents need to understand that it doesn’t always work that way. Placing unrealistic expectations on your child can end up being more harmful than helpful.

When it comes to sports, preadolescents rarely feel pressure or heavy expectations, unless an adult places it on them. According to a 2001 study on organized sports for children and preadolescents by the American Academy of Pediatrics, the effects of immaturity on sports participation can have a big impact. When the demands of a sport exceed a child’s cognitive and physical development, the child may develop feelings of failure and frustration, the study stated. Inappropriate or overzealous parental or adult influences can have negative effects. To expect your child to become a star overnight or to make the game winning shot or goal is unfair. It is up to parents to put the importance of games in perspective. Your expectations should be simple and manageable. Remember, the majority of youth coaches are not John Wooden. In many cases, they are volunteers with little or no child development experience. Their aim is to teach youth the basics of the game.

3 What you may want to consider.
Be sure to consider whether or not the sport is right for your child. Take your child’s physical attributes, personality and learning curve into consideration. Think about the attention span of your child, how will they do in a 60-minute practice session? One of the biggest factors should be physical makeup. The last thing you want to do is put them in harm’s way. Should you have a child that is small in stature when compared to other kids their age, think about what sports might be too physical. Sports like soccer and football can be extremely physical at times, with kids tackling or accidentally running into each other. The equipment in every respective sport should be considered also. Tackle football is usually the sport parents are most concerned about. It is natural to feel reluctant about a game that is physical at nearly every age. While growing up in the Orange County (CA) area, Washington Redskins quarterback Colt Brennan faced the same dilemma with his parents before they agreed to let him participate in Pee Wee football. I understand where parents are coming from because my parents had similar concerns, says the former University of Hawaii record-setter. But remember, there is great equipment in place to prevent injuries. Kids have the potential to get injured during nearly any physical activity.

Another aspect to consider is the basic skill requirement needed. Before even considering signing up your child for a particular sport, make sure that you have interacted with them prior. In order to avoid injury and potential embarrassment, there should be some level of teaching that has occurred prior to enrollment. That doesn’t necessarily mean you need to hire a personal coach for your child. If you’re thinking about signing up your kid for basketball, try to simulate the activity at home or at a local park, by shooting baskets together or practicing dribbling. Be sure to help them understand the basic rules, such as how many players are required for each team. The last thing you want to do is send your kid out there completely unprepared. Failures will occur, that is a part of the learning curve, but signing up for a sport blindly may lead to negative experiences. A small level of preparation from a parent will surely lead to a more positive result and naturally more enjoyment from the child.

The American Academy of Pediatrics recommends that organized sports programs for preadolescents should complement, not replace, the regular physical activity that is part of free play, child-organized games, recreational sports, and physical education programs in schools. While organized sports offer plenty of benefits, those gains can be offset if your child is not ready to participate.

In the end, we hope that our three-step guideline opens up a family dialogue on whether or not you should enroll your child in an organized sport. We are confident by examining and discussing the issues carefully; parents will come to the right decision.


Competitive Athletes Nutrition

1- Breakfast
Skipping breakfast is not an option, especially when you have early morning practice or lifting. If you’re not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar.

3- Hydration
Athletes should consume about a Gallon of water every day! However drinking only water can flush the athletes system of necessary sodium, so along with water athletes should also consume sports drinks before and during workouts.

3- Peace
Organize the food on your plate into a peace sign. Break your plate into thirds, placing a protein in one-third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last.

4- Fats
Make sure to eat these “Good Fats” in your diet.
Butter (Not Margarine), Peanut Butter, Nuts, Olive Oil, Poly and Mono Unsaturated Fats.
Eliminate “Bad Fats” in your diet
ANYTHING FRIED!!!!, Trans Fats, Margarine.

5- 30 Minutes Before Workout
Consume either a Protein/ Carbohydrate drink such as a Muscle Milk or a light snack such as
trail mix or Protein Bar.

6- 15 minutes after
Replace sweat losses by drinking 24 ounces of water for every pound lost during practice.
Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.
• Your MUSCLE MILK DRINK with 300 to 400 calories • A few pieces of jerky and a handful of pretzels • A peanut butter sandwich • 2 large handfuls of trail mix.
-A peanut butter and jelly sandwich and a sports drink
-A container of yogurt with granola
-A small bag of trail mix and Gatorade
-A bar such as Balance, Power or Cliff Bar and sports drink *This helps you to recover as well as increase weight.


Fundamentals ( Some Tips On BasketBall)

Standing 2 feet away from the basket, holding the ball with 1-hand above your head and simply snapping the wrist to make a basket. Gripping a bag of waffle balls, putting one on a batting tee, then continually hitting whiffle balls in your garage. After speaking with multiple NBA, MLB and NFL players to the secrets of their success several times it came back to them continually working on the fundamentals they learned as a child growing up. You have to be fit in order to play basketball. You can probably get an indoor spin bike at home and work on intense spinning bike workouts to achieve greater strength.

Michael Jordan at Boston Garden

Michael Jordan at Boston Garden

Wayne Simien a former NBA Champion and Michel Jordan biggest fan speaks all the time that every day he went to the basketball gym to get work in he always started with the same dribbling drills he did as a kid. Simien even shared a story while many other NBA players would be practicing “fun” shots from half court pre-practice Lebron James would be on a goal practicing form shooting.

Chase Hundly of the San Diego Padres performs fundamental drills daily working on the mechanics of hitting. Hundly says “If you come into the cage and watch us before we come out on the field a lot of the guys are hitting off the tee, doing little flip drills things that just kind of get the swing right. Mechanically we try to do as many things right as we possibly can because once you get out on the field everything is moving so fast guys are so good with their pitches you got to keep your fundamentals in line because if you don’t your gonna have a hard time.”

Perfect one drill before you move on to more advanced drills.
Frequently practice the most basic drills to ensure you are always doing things mechanically correct.
Have a coach, parents or friend watch you ensure proper execution of the fundamentals or video yourself if you can’t find anyone to help.

Quote: “You have to monitor your fundamentals constantly because the only thing that changes will be your attention to them. The fundamentals will never change.”
-Michael Jordan


Great Snack Ideas

Snacks play a vital role in a child’s sporting life. Most children eat lunch at non and often go without food before practice. This can lead to a six-hour window without the No. 1 energy source: food. A child should have a snack before and after practice. Here are some simple ideas:


  • Nuts-Almonds
  • Fresh and Dried Fruits
  • Hard-Boiled Eggs
  • Whole Milk Yogurt
  • Whole Milk
  • Chocolate Milk
  • Raw Cheese
  • Beef, Turkey or Salmon Jerky
  • Cashew Butter and Honey on Whole Grain Bread
  • Fresh or Frozen Smoothies with Flaxseed oil

If your child doesn’t get a chance to come home before their afternoon sports schedule kicks in a few of the suggestions above will go along way in meeting your child’s energy needs.


Power of Sports

Every child should have the opportunity to reach their full potential. Responsible parents should realize this and accept the challenge to help their youngsters find success through proper nutrition, choosing what sports to play, and by teaching the value of good decisions regarding friendships. Research has shown that one of the most powerful tools a parent can leverage is the power of sports.

Sports provide much more than the obvious physical benefits. Young athletes look and feel fitter than their peers who don’t participate and they gain practical tools to help them develop psychological and physical habits that will carry on throughout their lives. The lessons learned through various sports programs not only benefit them now in childhood but will contribute to healthy habits that will influence them for years to come. Discipline taught in sports cannot be learned in a book or in a classroom. As parents and guardians work alongside coaches, athletes learn to apply these lessons in every walk of life.

Let’s look at some of the powerful benefits received through sports. Students who play sports can have higher self-esteem, greater awareness of their skills and increased desire to be successful in school. Kendal Gammon, an NFL Player for 15 years, and author of Life’s a SNAP, knows some students need additional motivation to make the honor roll. He says, “There’s nothing wrong with dangling the carrot of sports in front of a kid to get them to take seriously their academic work.” He adds, “It’s also important to give them opportunities to enhance their areas of interest. We need to teach our children the value of learning things that will have the long life, activities that will last when age limits activity.” I could not agree with Gammon more. Because of sports, I received a college education and ultimately, my degree, because I had to maintain my academics to play sports. Gammon adds, “Sports have become more than a road to college; they teach a good work ethic, how to accept authority and how to be accountable for one’s actions.” There is no better place than sports to learn these priceless lessons!


The psychological effects of youth sports are numerous. Sports can be the most powerful influence on the development of your child’s character. Qualities like honesty, organization, commitment, decisiveness, motivation, discipline, and persistence are all developed in the arena of sports. Add to that goal-orientation, manners, gratitude, pride, diligence, loyalty, respect, courage, confidence, humility, and self-control and it’s obvious how powerful the game can become in childhood development.

How can sports develop these qualities in your child? Every situation in sports can be a learning experience. If the coach decides to cut your child from the team, this becomes an opportunity to teach a valuable lesson in persistence, diligence, courage, even how to be supportive. An example of encouragement might be, “If you desire to make the team next year, I will help you get organized, set some goals, learn self-control and commit to working hard toward achieving the goal.” On the other hand, you can choose to say, “Son, the coach doesn’t know what he’s talking about.” Now you’re teaching disrespect of authority, or “we will show him the mistake he has made” bitterness. There are two ways to use sports in developing your child’s mental ability to cope with life. One is a positive, hard working mentality, while the other becomes a negative pity-party mentality where whining reveals a poor attitude in accepting authority.

Unfortunately, there are some poor coaches out there and you may not figure this out until the season has started, games are under way and your child has made friends on the team. Once you discover the coach may not be the best, seldom is there anything you can do until the season is over. During that season, you have a tremendous opportunity to teach your child a valuable lesson of how to handle difficult people and situations in life. Most adults have a story about a supervisor that was difficult to work with. Let’s face facts; working with difficult people is an essential life skill. Your child can learn this skill while playing sports.
How can we confront a difficult person and work through a conflict to ultimately reach a positive resolution? Don’t sell your home, change schools, all to avoid the situation. Instead, go with your child and talk with the coach asking why the offending situation occurred and listen with an open mind.

Every coach, even myself, becomes defensive when authority is questioned. A coach may not say it, but he’s thinking, “Just who do you think you are, talking to me like that?” Most athletes find themselves in the proverbial doghouse for the rest of the year after a confrontation like that. However, if a child comes with a humble attitude and asks what can he do to get more playing time, most coaches are more than willing to have that discussion with him. Parents must set the ground work for how to communicate with someone who is in a position of authority. Remember, we’re learning the power of sports. Don’t assume you know the reason why your child is not getting the playing time or position he wants. Once again, it is critical for parents to set the example of how to handle difficult and unfavorable situations. Your children are going to be facing tough situations for the rest of their lives. You want to be the one preparing them to approach these situations positively and achieve success as the final result.

Coach John Wooden in his book, Wooden – A Lifetime of Observations and Reflections On and Off the Court, said “I think parenting, coaching or teaching are the same thing. And they are the two most important professions in the world. Parents are coaches, the first coach a child has. Too many parents expect the coaches and teachers at school to do what they are not doing at home. The parents must set the foundation early. It is often too late by the time a child goes to school.” The truth of the matter remains: the arena of sports will provide powerful life lessons to develop your child into the man or woman you desire them to be. My hope is that you, as parents, will consider the powerhouse of sports to teach life lessons to your child. It can be a most rewarding journey for both you and your child.