One of the most visible rewards from a fitness program comes from vigorous exercise. Many people report that the end of their exercise period is a high point of the day. They report feeling refreshed, energetic, free from stress and having a satisfying attitude of achievement. It is this high which makes it easy for many people to come back the next day, on schedule and looking forward to starting their exercise agenda.

For attaining and maintaining top fitness and health, regular vigorous exercise has great value. We are talking here about exercise that increases one’s heartbeat and rate of breathing for an extended period of time. How much time? Any is good, more is better, up to a point. However, after 30 to 35 minutes of continuous vigorous exercise, endorphins are released into the body.

Endorphins affect the body and the mind. They are what gives the body its “second wind.” When we begin to tire and then, as if by magic, we feel a surge of renewed strength and energy, the endorphins have kicked in. They cause physiological changes to the body, to equip us with the ability to go on. They are what gives our mind its “high.” The high is the mood of well-being, optimism and peace that we suddenly feel, as if we had taken a magic potion.

We are not advocating here that every person do 40 minutes or more of vigorous exercise every day. If it is right for you, that is great. If not, then exercise at the level that is right for you. If not 40 minutes, then maybe 20 minutes. If not every day, then maybe three times per week. Any exercise is better than no exercise. Vigorous exercise is better than relaxed exercise.

We do advocate that every person design his or her exercise program based on where he or she is at the time. We do advocate that the program challenge its designer. Whatever one’s level of fitness, we believe that person will be best-served by setting goals and standards of performance that require striving to reach. It is the striving that guarantees successful results from a physical exercise program. See Designing My Exercise Agenda for more information.

We are aiming to reach an ideal in our quest for lifetime fitness. We will need all the help we can get, and should use every resource at our disposal. We have seen and considered the different components that must be included to reach this ideal. We can combine all of the tools - diet, weight control, exercise, supplements, intimacy and mental attitude - to achieve our goal of attaining and maintaining optimum health and lifetime fitness.

Optimal health is represented by a feeling of being on top of things. All of the right moves have been made, the right habits have been formed, the right foods are faithfully eaten, the exercise regimen is followed without fail, the desired supplements are included, and the relationships could not be better. You know you have done it right, so there is no nagging concern about what you might have done. You have done your best.

Now enjoy it. Take a moment to contemplate that you have done what you can with your chronological age, and you have kept your physical age well below your actual number of years on this earth. Relish the fact that few people do this. Some do parts of it, and some do most or all of it for a while, but you have done it all for the long run. Be proud of yourself and enjoy it.

For more information see Optimal Health Strategies.

We can increase our life expectancy, and we can improve the quality of our lives, with a few simple diet changes. This idea seems too good to be true. It is absolutely true, though. Every year it seems we learn more about diet content and its corrolation with longer life and better health. The problem is not one of lack of knowledge. The problem is lack of will to use the knowledge we have gained for the desired results.

Let’s start with a summary of the most important facts we know about diet and its effect on fitness and health. In the most simplistic terms, the items that we should bring into or increase in our diet are vegetables, fruits, nuts, fish, fiber and green tea. The items that we should eliminate or firmly restrict from our diet are red meat, cooking oil, fried foods, non-whole wheat bread and sweets. We will expand on these thoughts in different posts.

To get the the right foods coming and get the wrong foods going, you will follow an easy 30 day plan. For 30 days you will eat the right foods, avoid the wrong foods and report your progress. You must do this 30 day plan with discipline. In other words, do not give in to temptation. You must be strong in following this plan for the full 30 days in order to see its results. Do not shirk from it or cheat “a little” on it.

If you rigorously hold to the plan you will see some vivid results within the 30 days. Your efforts and your resistance to temptation will then be validated. You will then use the plan as a source of pride, a motivational tool, a foundation of faith to move toward better fitness and health.

The plan is simple, and you can do it. This plan is only the first step, but you can stick strictly to it. You can carry the 30 day plan through to the next phase of changing your life for the better by starting with a few simple diet changes. We will teach you how to get remarkable results by learning behavior that will turn into habits. See The Long Life Diet Plan for details.

We all notice those people who seem to actually glow with fitness. They are lean, lithe and alert. In their middle age or senior years, they look younger than their ages, frequently many years younger. People who meet them often comment on their obvious fitness and good health. They seem to radiate energy, vitality and sex appeal.

Where does it come from? How are these people seemingly so blessed? What produces these desirable, dreamed of, sought after phenomena? How is it these people have such good fortune? What do they do to deserve such admiration from those who meet them?

There are a number of factors that may contribute to “the glow.” These special people are likely to be active, engaged in projects, busy with jobs. They may follow regular exercise programs. They may care about and select with firmness the foods they eat and the ones they reject. They almost certainly avoid the death wish habits of smoking and of drinking to excess. They are usually pleasant, good-natured, a joy to spend time with.

There is one thing these remarkable people have in common. It is a mental attitude that lifts them up and does the same for all around them. They see the world in positive terms. They believe in the basic goodness of people and, as if by magic, they are seldom disappointed. They have an inner peace that comes from knowing they are on the right path, that things will go well and will turn out successfully and satisfactorily. They have a confidence arising from their mental attitude that produces the glow of fitness.

The most important ingredient in one’s attaining and maintaining lifetime fitness is that person’s mental attitude. It is true everywhere else, and it will be true here, that we can do what we believe we can do. If we approach this challenge with the feeling that there is no alternative except success, then we will succeed. It takes only stating the goal, committing to that goal and persevering without fail to insure the effort’s success.

The realization of the goal to achieve lifetime fitness will come in small increments. It depends on following our plan every day, one step at a time, day after day. It depends on forming habits that are designed to keep us on track and by repitition over a period of time to get us where we want to be. If we form the habits, and if we stick to them faithfully, we will inevitably progress until we reach our destination.

It is best to make a project of maintaining a positive attitude. It is so important, so fundamental to success in carrying out a long-term project like this, that it deserves special attention. Think only positive thoughts, and get any negative thoughts out of your mind as soon as they appear. Associate only with positive people. Pick only friends who lift you up, and avoid those who bring you down.

We get inspiration from seeing success. A look at a person exuding fitness, going through his or her workout routine, lifts us up and makes us want to do more to reach a fitness lifestyle. See and remember those images, and use them to inspire yourself. You will find that, as you are attracted to positive, goal-oriented people, those same people will be attracted to you. These experiences will help you stay on the right track. For more information, see Positive Attitude Factors.

Resistance training may be used to build muscle, lose weight, increase strength or to tone. Depending on the objective, one’s program should be tailored to achieve the desired result.  Resistance training can fit easily into any fitness program, with the details worked out to fit in and facilitate reaching the program goals.

What’s in it for me? Why should I make such great effort to get my heart rate and breathing increased? And why should I do this day in and day out? What am I wanting from this program which asks for such a commitment from me?

It is all about the circulatory system and respiratory system.  These systems are the sources of many of the most serious illnesses and diseases resulting in shortening of lives and impairing the quality of lives.  By taking action to maintain or improve these systems, better fitness and health are sure to follow.  An ounce of prevention is worth a pound of cure.

Aerobic exercise is the best activity for improving the fitness and health of the circulatory and respiratory systems.  By planning and following a regular aerobic exercise program, one is taking the most effective direct action known to improve health and avoid illness.  Use this valuable tool to your advantage.

When a person is fit and healthy, it is obvious to all around that person. He or she gives off a striking appearance of confidence that originates with those physical and mental attributes of the fitness lifestyle.

130 million Americans, almost two-thirds of the population, are overweight. Obesity’s role in shortening lives and increasing vulnerability to illness and disease is documented incessantly. Every week we read of new medical tests which prove increased harm to the body from the effects of excessive weight. The trend is toward increase of this medical and social problem, not toward correction of it.

Most overweight people want to change their condition. They want to lose weight and keep excess weight off forever. They want to be healthy, and they want to be seen as healthy. Their desire is the right starting point to do something to improve themselves. Unfortunately, the greatest problem these people face is finding an effective way to turn their desire into action.

We are going to concentrate here on the tools available to help those of us who want to lose weight. We are not going to reveal any miracle breakthroughs. We do not think that is where relief from this problem will be found. Rather, we are going to look for the answers in sound medical and scientific knowledge that is readily available. We are going to focus on incorporating sound medical and scientific knowledge into action plans and programs.

We are looking for plans and programs that have four essential features. First, they must allow for a normal lifestyle, one that does not require its users to enter into completely unfamiliar daily routines. Second, they must allow for eating some familiar and nutricious foods, while eliminating the foods that so corrupt our goals of rebuilding healthy bodies. Third, they must, if adhered to, cause our bodies to shed their excess weight in a timely manner. And fourth, they must include tasty and desirable meals with foods that will control weight over the long term without making the users feel food-deprived.

Such plans and programs exist. For rankings and descriptions, go to Top 10 Weight Loss List.