Time. Despite all of the high-tech advances in our society, it seems more and more that we have less of it.
It can be hard for many of us to find time to go to the gym, so when we do it’s important to be as efficient as possible.
In order to help people get as much as they can out of each trip to the gym, here are five tips to avoid wasting your workout time.
1. Spot training — There are a lot better ways to spend your time in the gym than doing isolated exercises for areas such as your biceps, triceps or abs.
Instead, perform full-body exercises that include your target area, such as pushups, bench presses, clean and jerks and the plank for core work.
2. Going through the motions —It’s important to concentrate while weight training or even doing cardio and talking on a phone is not going to help one focus. Lifters should focus on their breathing and form and avoid other distractions.
3. Breaking too long — It’s important to rest between sets, especially if they’re overly intense.
However, a 5-10 minute rest during which you go to the drinking fountain twice and shoot the breeze with others in the gym isn’t going to cut it. Limit rest periods to 1 1-2 minutes.
4. Low-impact cardio — Avoid trudging along at the same slow pace for 20- , 30-minute periods – often on what’s called the “fat burning” – setting on treadmills and ellipticals.
You’ll get a lot more from your time by increasing the speed and-or resistance and doing interval workouts in which you bump up the effort level for 3-4 minutes, back off for 1-2 and repeat the process.
5. Poor planning — If you don’t schedule in a solid time slot in your day to work out, the odds really go up that you’ll get busy with other stuff and put it off or shortchange your session.
Also, if you don’t have a workout plan to follow, you’ll be less focused once you’re at the gym.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

High blood pressure is one of the leading causes of serious health problems. It contributes directly to more than 15 percent of the deaths in the U.S., according to a recent Harvard study.
Called the “silent killer,” high blood pressure shows few if any symptoms, but increases the risk of major heath problems such as heart attacks and strokes, along with other serious issues such as aneurysms and kidney failure.
The American Heart Association reports that nearly 30 percent of Americans have high blood pressure and don’t even know it.
See a doctor if you haven’t had your blood pressure checked in the last two years.
If you’re found to have high blood pressure, the doctor may recommend putting you on medicine to lower it. Medication can have side-effects, though.
It’s important to know that there are also some great natural ways to lower your blood pressure.
While high blood pressure is extremely common, it is also one of the most preventable conditions.
Here are 10 natural ways to lower your blood pressure.
1. Quit smoking
2. Exercise regularly (even just power walking on a treadmill or riding an exercise bike can help by getting you more fit)
3. Limit alcohol consumption
4. Reduce sodium intake
5. Limit caffeine (cut out soda pop, switch to decaf coffee)
6. Drink tea
7. Take healthy supplements
8. Find ways to relax to limit stress
9. Try to cut down how much you’re working (Ok, I know that’s tough sometimes, but cut back where you can)
10. Seek help if you have a snoring problem

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Continuing with our series on “Ways to improve your workout,” here are five more suggestions to help you rise above the average men and women in the crowd.
1. Strive for quality over quantity – Try to make each workout session the very best you can, rather than going to the gym day after day and only putting in a lackluster effort.
Hard, intense workouts will produce great results because the body needs time to rest between exercising. Three to four workouts a week can be better than five if you exercise hard and with focus. Days off can also allow for proper rest time for the muscles.
When doing cardio on the treadmill machine or elliptical, for example, perform interval training to maximize your workout rather than going along at the same easy pace.
2. Change your grips – Vary your grips on exercises every now and then to change the way the muscles are used.
3. Consult a personal trainer – A great way to take it to the next level is to work with a personal trainer. Hire a trainer to work out with, or if you can’t afford regular workouts with a trainer then pay one to help you design a workout program.
A trainer can keep even experienced gym goers from getting stuck in a rut by introducing new exercises and concepts.
4. Find the right time to exercise – Try to stick with the same time to exercise so your body can get used to it.
5. Breathe right – It may seem simple, but many people do not breathe correctly when exercising. When strength training, breathe out when exerting and breathe in on the release.
Take full, complete breaths to help maximize your workouts.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Those of us who are regulars in the gym are always looking for an edge. Ways to get even stronger, run faster or jump higher.
If you are willing to put in the time, you will notice good results. But to truly reach your peak level, it will take smarts to go with hard work.
Oftentimes, the little things are what separate the truly elite from the pretty good.
If you regularly go to the gym, first off congratulations. You’re already well ahead of the curve. That being said, there are still ways to you can perform even better.
To help reach your peak, here’s my first in a two-part series on ways to improve your workout:
1. Drink enough liquids – The fastest way to come up short on energy or feel tired too quickly is when you’re not properly hydrated. Drinking water is the most natural way to replace fluids lost by sweating, but energy drinks and other options are good, too.
2. Pre-plan – You wouldn’t drive off for a long road trip without charting your course first. The same should go for your workout – plan ahead what you want to accomplish in the gym and how you want to get there.
Writing up a workout program helps you set a plan and saves time in the gym wasted wondering what am I going to do next.
3. Keep a workout log – Chart that workout course as you go along, but know it’s Ok to make some changes on the fly. A workout log will help you stay more motivated and goal-oriented.
4. Change things up- If you tweak the kinds of exercises you do and change the intensity and number of repetitions, it can help to avoid being stuck in plateaus.
5. Get the jump – Incorporate jumping exercises, from things as simple as jumping rope and box jumps (on and off a box or sturdy bench) to more advance plyometric drills.
These are a great way to make you more explosive.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Rowing machines may not be the first thing most people think of when it comes to important equipment in a gym, or even in the top five or more pieces, but they are one of the best machines you can use.
Few low-impact exercises can help a person burn more calories.
Simulating the motion of rowing on a boat, a rowing machine is a fun, functional exercise with numerous benefits.
Here are six of the top benefits of exercising on a rowing machine:
1. Cardio – Rowing machines are a great way to get a fast, highly effective cardio workout.
2. Weight loss- Rowing can burn up to 125 calories in just 15-20 minutes, or approximately 500 calories in an hour. Combined with a healthy diet, rowing is an excellent way to safely lose weight.
3. Heart healthy – Rowing gives your heart a steady workout, which helps increase blood flow and in turn promotes long-term heart muscle strength.
4. All-around muscle builder – Few exercises incorporate more muscle groups than rowing. A rowing machine works a person’s arms, back, shoulders, abs, legs and hips.
Row forward or backward and change up your strokes at different points of the workout.
5. Stress Reduction – Countless studies show that exercising can improve a person’s overall mood by increasing the amount of endorphins released in the body.
6. Age-friendly – Rowing machines are fun and effective for people of all ages, but many seniors find them particularly effective because they place little or no strain on the back and joints.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

There are countless machines on the market to work out abdominal muscles, but one of the best is the Ab Coaster.
This machine is extremely sturdy and durable, easy to use and works the abs well. It also comes with a 30-day trial offer.
People should know that no machine is a one-stop solution to toning your abs and that you should also do cardio and watch your diet.
If you have room in your workout area or a spare bedroom, etc., then the Ab Coaster is definitely worth checking out.
Here are several models of the Ab Coaster that I recommend checking out:
Ab Coaster CS1500: Rounding out the Commercial Series product line, the newly re-designed CS1500 is perfect for personal training studios, hotels, and other light commercial use.
MSRP: $899.00
At Home Fitness Sale Price: $745.00 save $154
* Ab Coaster CS3000: The flagship product of the Ab Coaster Commercial Series product line has been re-designed for this year. The new features of the Ab Coaster 3000 include stainless steel rails for an ultra-smooth ride, adjustable hand grips, and a free-style motion seat.
MSRP: $1,499.00
AHF Sale Price: $1,195.00 save $304
* Ab Coaster PS750: All new for this fitness year, the Ab Coaster PS 750 is the top of the line Ab Coaster in the Personal Series for residential use.
MSRP: $499.00
Sale Price: $395.00 save $104

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Most people who have been to a gym recently have either seen a stability ball, aka exercise ball, or actually used one.
Many people may not know how many different ways an exercise ball can enhance their workout. Here are five reasons why they can help you get more fit.
1. Creates an unstable surface that can make even routine exercises more difficult to perform than if you were laying on the floor or a normal weight bench.
2. Can help improve strength by working muscles in different ways than you’re accustomed to. It can cause secondary stabilizing muscles to be called into action.
3. The unstable surface can help you improve balance and coordination over time.
4. The core muscles are worked much more than normally because your midsection plays a big role in balancing on the exercise ball.
5. Exercises that may seem routine, such as sit-ups, bench presses, shoulder presses, etc., can seem a lot different when performed using the exercise ball. This can also make exercising more fun because it’s a new type of challenge.
Bonus tip: For people who are new to exercising with an exercise ball, you may want to use a ball that is a little under inflated. It will be a little easier to balance on.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Today concludes our look at ways to make exercising more fun. Here are five more ideas, highlighted by tips for changing up your workouts and setting goals.
1. Cross train – If you can’t stand being on the treadmill for a long time, mix up your cardio workouts. Maybe jump on the exercise bike for 10 minutes, then go to the stair-stepper for 10 minutes and finally wrap up the workout with 10 minutes on the treadmill.
Try a vibration machine such as the 3G Cardio AVT 5.0 Vibration Machine.
You won’t be doing any one thing long enough to get board.
2. Change your thinking – Instead of dreading exercise, focus on how beneficial it is to your body.
If you give it a chance, after a while exercising can become addictive.
3. Buy something that makes you feel good – Get a new pair of running shoes or workout outfit to reward yourself for working out.
4. Set a goal – Some people have a hard time working out for no particular purpose.
Perhaps setting a goal of running a 5K race, getting in shape for an adult softball league or simply being able to walk two miles without stopping would be goals that could challenge you to exercise consistently.
5. Sign up for an exercise class – Whether you sign up for a class by yourself or with a friend, being around others who are also trying to get fit and socializing with them may make it more fun.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Continuing with our series on ways to make exercise more enjoyable, here are five more suggestions which center around goal-setting and charting your progress.
1. Create a workout plan – You wouldn’t set out on a long drive without knowing what roads you’ll take – you’d look at a map. The same goes for a workout routine.
Map out a plan on what your fitness goals are. Jot down ideas on how you’ll be able to follow through and you can write down some of the hurdles you expect will present themselves.
2. Keep a workout log – Writing your workouts down is one of the best tips out there for people to stay on a workout plan. A workout log will help you stay organized, chart your progress, and serve as a motivator to not have blank pages stick out and also set goals for the future.
3. Find a workout partner – If you can find a workout buddy, it will make things easier for you to stick to a program. You will have someone else to be accountable to and you can both push each other.
4. Set attainable goals – Don’t set fitness goals so high that you set yourself up for failure. Make your goals reasonable and be willing to adjust them some. Rather than set an exact weight loss amount in pounds, if you state a resolution to eat better and stick to it then you’ll wind up losing weight anyways.
5. Focus on short-term goals at first – You’ll avoid feeling like a failure if you don’t hit a 15- or 30-pound weight loss goal, but may still hit the mark you hoped for.
Same for exercising, if you make a resolution to exercise more instead of saying you’ll work out five times a week it could wind up being a more positive end result.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Most of us have seen exercise fanatics who are totally decked out in matching gear from head to toe and look like there’s nothing else in the world they’d rather be doing.
For many others, though, exercise is not very enjoyable.
However, it is a necessity for all who want better health.
But what’s a person to do if they really don’t like exercise? Maybe even despise working out?
Here are five ideas to make exercise more fun in the first of a three-part series:
1. Dance – Maybe you just don’t want to exercise at all in traditional ways. If that’s the case, then start doing an active activity that you enjoy more regularly, such as dancing.
Believe it or not, if you eat right and dance regularly that can help you get more toned and lose weight..
2. Set up a home gym – If you really don’t like the local gym club scene, think about setting up a workout room in your house. That might be much more enjoyable because you can exercise when and how you want and put on your own music or movie.
3. Take part in fun aerobic activities – In addition to dancing, there are many other fun activities that will give you a good aerobic workout.
Consider things like skating, sports such as tennis or basketball, playing with the kids, or running or walking with your friend while enjoying a good conversation.
4. Set up a comfortable environment to exercise in – Not only is it important to set aside time in your busy schedule to exercise, but you should start by setting up a successful environment in your home to work out.
Put your fitness equipment in a comfortable room, one where you’ll enjoy putting in lots of hours of exercise. If you set up a treadmill in a crowded, cluttered garage, do you really think you’ll use it a lot there?
Now that could be different if it’s a big garage and set up nicely for exercising, or a basement that’s big enough and cleared out enough for fitness equipment.
Wherever you set up your fitness area, make sure it’s conducive to working out. Try to make it as fun a room as possible to be in. Set up a stereo and/or TV. Put up pictures or posters that motivate you. It’s hard enough to stay motivated for fitness the older we get, but if it’s a boring room to be in that certainly won’t make it any easier.
Make your fitness room a source of pride. Add equipment along the way. Maybe even give it a name. And keep working out!
5. Find practical reasons to exercise – Some people don’t like to exercise if there’s no purpose to it, like running on a treadmill for 20 minutes and not going anywhere. For others, that’s perfectly fine.
But if you’re in the first category, combine exercise with things such as yard work projects, walking or jogging to the store for light shopping trips, or riding your bike to a store.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com