Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For... Read More

Are You Making This Cardio Mistake?

Are you exercising for long periods of time to try to burn fat? If you're like most people you probably are, but there is a better way. It's called "high intensity interval training" (HIIT) and lately it has started to become pretty famous for its obvious health benefits.--So What Exactly... Read More

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine. But many people don't exercise regularly, which puts them at risk for heart disease, accidents or injuries, and other... Read More

Winter Running: Survival Tips For Your Feet

The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in. For those who don't mind a little rain, snow, sleet or below freezing temperatures and run to survive the winter,... Read More

Stay in Shape - Cycling Workouts For the Winter Months

It's that time of year. The time when you decide it's fine to ride in 12 degree weather. The time when your food and water freezes, your hands and feet go numb, and your bike gets covered in water and road salt...It's the time of year when you decide that... Read More

How To Jump Rope For Health and Fitness

Rope skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging.While running or jogging, each foot absorbs up to 5 times the body weight from the force of the impact as the foot... Read More

Maximum Cardio

Depending on your goals and body type, different amounts of cardio may be required. A lean "hard-gainer" trying to add mass may benefit from only one or two cardiovascular sessions per week. On the other hand, someone like myself who is extremely prone to storing fat and sensitive to carbohydrates... Read More

How To Start a Running Program

Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat. Running strengthens the heart, lungs and can be done just about anywhere at anytime.The problem is most people don't know where to begin and... Read More

Walking for Your Health

Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:* reduce high cholesterol and improve blood lipid profile* reduce body fat* enhance mental well being* increase bone density, hence helping to prevent osteoporosis* reduce the risk of cancer... Read More

A Cardio Snobs Workout

As I peruse the pages of various holiday issues of my favorite fitness/womens magazines I notice many articles about the benefits of practicing yoga at this stressful time of year. At the risk of sounding like a cardio snob, if I have 30 minutes a day (if I'm lucky) and... Read More

In The News:

Why you’re not losing weight  Shelby StarYou eat healthily and exercise regularly, but still can't seem to reach your goal weight. Or perhaps you've lost a significant amount of weight, but are stuck trying ...
Talking Health: The Vocabulary of Fitness  HealthDayWEDNESDAY, Sept. 11, 2019 (HealthDay News) -- Doing the right amount of exercise every day is a top health goal. To make sure you're getting all the right ...
SJSU rec center offers more space made for laps, lunges and lounges  Silicon Valley Business JournalThe new 121000-square-foot facility at San Jose State University provides a pathway for students and the community alike to engage in active lifestyles through ...
Workout Wednesday: Benefits of combining weight training and aerobics  KFSN-TVIt's important to get in a well-rounded workout that includes weight training and aerobics.
The Case for Calisthenics, The Original Bodyweight Workout  FatherlyCalisthenics is back! Well, really, it never went away. Here's why this bodyweight workout is still worth sweating to.
After 50 Years and $100 Million in Revenue, Jazzercise Still Views the Couch as Its Only Competitor  Inc.Those fitness classes you go to? She basically invented them.
New YMCA Yakima Rotary aquatic center draws closer to completion  Yakima Herald-RepublicAs the long-awaited $22 million YMCA and Yakima Rotary Aquatic Center draws closer to completion, community members have jumped at the opportunity to ...
Is Walking Cardio Exercise and How Much Do You Need to Do?  HealthlineWalking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. How often should you walk, ...
Weightlifting better at reducing heart fat than aerobic exercise  ReutersObese people who engaged in resistance training were more likely to see reductions in a type of heart fat that has been linked to cardiovascular disease, a new ...
Strength Training May Best Aerobics for Cardioprotection  MedscapeAerobic exercise contributes to cardiovascular risk protection, but what is the role of strength training? This study suggests that 'static' exercise might have even ...
6 Low Impact Cardio Exercises: 6 Moves in 20 Minutes or Less  HealthlineIf you need a low-impact exercise regimen, look no further. We've taken the guesswork out of things by creating a 20-minute low-impact cardio circuit that's great ...
Strength Training May Be Important for Lowering Risk of Heart Disease and Diabetes, Too  Everyday HealthNew research finds that people who did strength training just once a week had lower risk of heart disease and diabetes compared with people who did no ...
16 Swim Workouts For Beginning, Intermediate, Advanced Swimmers  Women's HealthSwim workouts are a great cardio and total-body workout to add to your fitness routine. Here are the best swim workouts to try, from top coaches and trainers.
Strength training tied to better heart health than aerobic  Medical News TodayTraining with weights has a greater effect on reducing heart risks than running or cycling, according to recent research presented at a conference.
Calories burned lifting weights vs. cardio: Which is better?  Medical News TodayMany people wonder what the best type of exercise is for burning calories. Cardiovascular exercises and weight training have different effects on the body and ...
Weightlifting is good for your heart and it doesn't take much  Science DailyLifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new study. Spending more than ...
Is Aerobic Exercise the Key to Successful Aging?  The New York TimesAerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not ...
Master the mysteries of 'Other' workouts on Apple Watch  Cult of MacEveryone knows you can do running, cycling and swimming workouts with your Apple Watch. But did you know you also can log sports like football, golf and.
Best cardio workouts for weight loss: Try these 5 aerobic exercises to beat the belly bulge in 1 week  Times NowRegular cardio workouts will help you lose weight and keep it off. Try including these 5 aerobic exercises in your fitness routine to get rid of that unhealthy belly ...
Cardio Isn't the Best Way to Burn Belly Fat — Here's What Trainers Want You to Do Instead  POPSUGARIf your goal is to lose fat, especially around your belly, it's not (unfortunately) going to happen overnight. Nor can you specifically spot-reduce fat from.
LRMC Wellness Center celebrating 30th anniversary with free guest passes  Villages-NewsLeesburg Regional Medical Center's Wellness Center will celebrate its 30th anniversary Monday, Sept. 9 through Friday, Sept. 13.
Shake It Out With This Cardio Dance and Barre Toning Workout  POPSUGARIf you're looking to add some aerobics into your workouts, this cardio dance session will definitely get you sweaty. Aubre Winters, founder of Sweat Sessions.
Early Aerobic Exercise Speeds Concussion Recovery  MedPage TodayYoung athletes recovered more quickly from sport-related concussion with an early, progressive, aerobic exercise regimen in a 103-patient randomized trial.
Dancing outside my comfort zone: a night of Nia  Bowen Island UndercurrentFitness has always been a source of insecurity for me. Through elementary and high school, I learned to hide behind a wall of books, feeling the need to prove ...
These Simple And Effective Exercises Can Help Melt Belly Fat Within No Time! Do Include Them In Your 2019 Workout Regime!  NDTV NewsReducing belly fat is a problem that bothers many. Belly fat is the stored fat around your waist. Excess belly fat can have a negative impact on your health.
Sports & Fitness - Sports  Valley AdvantageNew golf tournament. The inaugural Northeastern Detachment Marine Corps League and Museum Golf Tournament, sponsored by Teresa's Angels, will be held ...
Monday Motivation: Yasmin Karachiwala Shares Some Aqua Aerobics Exercises: Here's Why You Should Try Them Too  NDTV NewsWe are about to bid adieu to days of wavering heat. So how about a nice and refreshing session of aqua aerobics? Celebrity fitness trainer Yasmin Karachiwala ...
Low-intensity cardio is the (trainer-approved) secret to pushing through fitness plateaus  Well+GoodYes: You should be taking recovery days at the gym. Here are 9 low-intensity cardio workouts to help you do it the right way.
Northwest Indiana fitness experts give advice for designing the best cardio workout  The Times of Northwest IndianaCardio workouts were a thing long before dedicated “workouts” were.
4 Differences in How Cardio and Strength Affect Your Health  U.S. News & World ReportThe fitness world loves the debate: cardio or strength training? Which workout is best, and which can you cut from your exercise routine? The reality is cardio ...
Why Water Aerobics Should Be Part Of Your Fitness Routine  ELLE AustraliaIncreasingly, Aussies are discovering underwater workouts: from aqua aerobics (not just for the grannies) to deep water running; aqua spin to aqua treadmill ...
What are the advantages and disadvantages of Aerobic dance  Times of IndiaWith a plethora of fitness activities available, promising different health and fitness benefits, it is quite difficult to choose one out of all.
Exercise and Obesity: Workouts That Can Reduce Obesity Risk  LIVESTRONG.COMOut of 18 different forms of exercise, these are the only ones that seem to help combat genetic risk factors for obesity. The best part? Walking and yoga made the ...
Sprint Workouts: Burn Calories, Tone Muscles, Increase Anaerobics  HealthlineIncorporating sprints into your exercise routine is an efficient and effective way to train your anaerobic system, burn calories, and improve the lean muscle mass ...
Benefits of Aerobic Exercise for Brain Health  LIVESTRONG.COMRegular aerobic exercise improves cognitive function and lowers the risk of age-related memory loss. Running, swimming or biking can keep your brain healthy ...
Lunch Hour Workouts  Business DailyA tonne of men and women in business suits walk into a gym in Nairobi. It is lunch hour. As other working class head out to eat in the many city restaurants, ...
For Aging Bodies, Endurance and Resistance Training Can Help  HealthlineResistance and endurance training can both be great ways to help stay healthy over time.
A Little Weight Training Can Do a Lot to Cut Cardiovascular Risk, Study Finds  AJMC.com Managed Markets NetworkIf you're lifting weights to improve your health, a new study from Iowa State University finds that a little goes a long way, at least when it comes to cutting the risk ...
30 Minutes of Aerobic Exercise Supercharges Semantic Memory  Psychology Today30 minutes of moderate-intensity exercise activates neural circuitry linked to the hippocampus and boosts semantic memory immediately after a workout, ...
Lifting weights is better for your heart than cardio: study  New York Post Lifting weights protects against heart attacks and stroke more than running or cycling, a study suggests. Both types of exercise improved key measures of...
American Heart Health Month: 6 exercises to work your heart  TODAYSince February is American Heart Health Month, TODAY is demonstrating six exercises that will challenge your body and your heart.
How to Lose 10 Pounds in a Month: 14 Simple Steps  HealthlineWhile losing 10 pounds in a month may seem like a lofty goal, it's entirely possible by making some basic modifications to your diet and lifestyle. Here are 14 ...
Aerobic exercise vs resistance exercise: Which one should you focus on?  9CoachWhat's the difference between aerobic and resistance exercise, and is doing cardio or weights best for fat ...
Should You Even Bother With Cardio?  U.S. News & World ReportCardio used to be king. That is, until researchers and gym rats alike found that strength workouts come with greater fitness and health gains than do steady-state ...
Benefits of cardio exercise for the brain and body  Business InsiderCardio exercise has significant beneficial effects on the brain and body. Here are the most important ways it improves your health.
This cardio exercise can help you get rid of your addiction  Hindustan TimesAerobic exercise is not just an excellent form of cardio. A new study shows that it can also impact the brain in ways that may support treatment and prevention ...
When's The Best Time To Exercise: Morning Or Evening?  Forbes"Early bird catches the worm", they say. But does it hold true in the realm of physical fitness? Read on to find out!
Community Calendar  Sandusky RegisterWednesday, Aug. 28. THURSDAY. COMMUNITY. Bellevue Open Air Market and Concert: 3-8:30 p.m., Bellevue Central Park, 215 North St. Local food and ...
25 Fitness Terms For Beginners To Know: Plyometrics, HIIT, Aerobic Exercise, And More  SELFHere's your go-to guide for fitness terms you need to know before going to the gym. And understanding these phrases will improve every workout.
Exercise Is Good for You, But Does It Really Affect Weight Loss?  HealthlineMany studies show that exercise alone won't help you shed the extra pounds, but a few studies suggest that it works for some people. Losing weight is one of the ...
How long you need to do cardio to reap the benefits for your body and brain  Business InsiderResearch suggests that aerobic exercise is the closest thing to a miracle drug that we have. But how long do you have to do it to see results?
A 10-minute cardio workout you can do at home  NBCNews.comSo you want to get your sweat on, but getting to the gym seems as difficult as climbing Mount Kilimanjaro. Our answer: Make moves right where you are! You can ...
The Best Free Workout Videos on YouTube  GreatistWe've rounded up the best YouTube workouts, from aerobics to yoga to HIIT workouts, so that you can stay fit without stepping inside a gym or spending a dime!
Cardio vs. weights: Which is better for weight loss?  CNNResearchers took to the lab to measure weight-lifting vs. cardio to find out which exercise was best for weight loss. View the results.
2019 Sneaker Awards - Best Workout Shoes  Women's HealthThe 2019 Women's Health Sneaker Awards are here! These are the best workout shoes of 2019, whether you're a runner, walker, or gym-goer.
How to Get In Cardio When You Can't Run  GreatistWhen running isn't an option, there are other total-body cardio routines that can spike your heart rate and make you feel great. ACE trainer Sabrena Jo shares ...
5 reasons why old-school aerobics is still the best workout  Health24Inge Viljoen, Women's Health Next Fitness Star, swears by aerobics and this is why you should too… When you picture aerobics it's all colourful retro outfits, ...
POA News and Notes  The Friday FlyerNew Speed Trailer. The POA Board of Directors approved funding in the amount of $15,183.82 from Capital Improvement for the purchase of a third RU2 radar ...
33 Cardio-Based Bodyweight Exercises  GreatistThis is not your grandma's cardio. Get your heart pumping and your muscles moving with these cardio-based bodyweight exercises suitable for all fitness levels.
Cardio exercise and strength training affect hormones differently  Science DailyStrength training and cardio exercise affect the body differently with regard to the types of hormones they release into the blood, new research shows. One of the ...
Aerobic exercise: 'A maintenance program for the brain'  Medical News TodayResearchers have found that aerobic exercise can slow down the age-related decrease in brain size and help to prevent cognitive function decline.
You Won't Be Able to Stop Grooving to These Dance Workouts — the Best of 2018  POPSUGARWhether you're a Zumba queen or more of a hip-hop fan, chances are you've looked to YouTube to be your own personal trainer. The site is jam-packed with.
What's the Best Exercise to Lose Weight: Cardio or Lifting Weights?  Health.comWhen fat loss is the goal, the best exercise for weight loss is the one that burns calories more efficiently.
How VR Is Shaking Up The Way We Do Cardio  VR Fitness InsiderGetting our daily cardio or aerobics training not only helps our bodies stay healthy, it sets us up for success in VR gaming and in our everyday lives. Moving our ...
There's even more evidence that one type of exercise is the closest thing we have to a miracle drug  Business InsiderAerobic exercise, which raises your heart rate for a sustained period, is "key for your head, just as it is for your heart," researchers say.
21 Low-Impact Workouts That Are More Effective Than You Think  GreatistLet's slow down and give your joints a little TLC. Low-impact exercises can be just as effective, without all the stress and strain.
What is the best time of day to exercise? It's not when you think.  Washington PostResearch shows that first thing in the morning may not be best for you.
Fitness evolution sparked by science, group exercise, technology  WRVO Public MediaIn today's world of fitness, technology and group exercise are commonly part of a person's workout routine, and a University of New Mexico educator says we.
Poor aerobic fitness linked to diabetes, heart disease risk in kids: Benefits of exercise for children  Times NowChildren with poor aerobic fitness have a significantly higher risk of type-2 diabetes and cardiovascular disease. Here are some amazing benefits of aerobics for ...
What is heart rate training and how do you do it.  The Washington PostIf you match your effort level and heart rate, you'll be working at the right intensity to make gains.
Working Out-side of the Box: Water Aerobics  NewsCenterMaine.com WCSH-WLBZSOUTH PORTLAND, Maine — From great athletes, to great grandmothers, you'll find a variety of swimmers in the South Portland Community Pool. Peggy and I ...
Weight loss guide: Exercises, diet and tips to lose weight  FeminaMost women would agree, losing weight is perhaps one of the most difficult tasks and requires constant monitoring. Even if you manage to achieve this feat once ...
The Sneakers You Need For Every Type Of Workout  Refinery29When you're in the market for a new workout sneaker, there are obviously a lot of factors that come into play, including whether they'd look good in a gym selfie ...
The five best cardio exercises to keep your engine ticking over  Telegraph.co.ukCardio exercise is one of what I would call the three main tenets of training, alongside resistance and mobility. Without any of these, your body will naturally ...
Aerobic exercise slows cognitive decline in Alzheimer’s disease  Reuters(Reuters Health) - Cardiovascular exercise training may help slow the decline in brain function seen in Alzheimer's patients, a new review of past research ...
All The Songs You'll Be Playing On Repeat In Your 2019 Workout Playlist  Elite Daily2018 has been many (often cringeworthy) things, but one admittedly incredible aspect of the past year has been the music. I mean, if you haven't been keeping ...
The Exercises You Should Be Doing if You Have High Blood Pressure  The Cheat SheetExercising is part of a healthy lifestyle, and it can also help keep your blood pressure low. Here's how you can get your body moving.
These Are the Most Dangerous Exercises You Can Do If You're Over 50  The Cheat SheetThey say age is just a number. But when it comes to exercise, age can say a lot about what you can and can't do. Sure, someone may be in peak physical ...
Best exercises to stop aging, keep muscles, keep brain healthy  Business InsiderTwo forms of exercise keep aging muscles from dwindling, protect the brain from age-related decline, and lessen the risk of heart problems — according to new ...
Exercising after 40  Times of IndiaFor many, the concept of ageing sets in with their 40th birthday. This transition can get all the more traumatic if you enter your forties with an ina.
6 easy ways to add cardio to your strength workout  NBCNews.comMaking a few tweaks to your strength routine can supercharge your workout — and your results.
Why Running Is Such Perfect Cardio  TIMEThere was once a time, just a few decades ago, when few people ran to stay in shape. Today, running is almost synonymous with exercise. If your goal is to be fit ...
What is the most effective cardio machine in the gym?  NBCNews.comWhat is more effective the treadmill or the elliptical? Does the StairMaster burn more calories? Here's how to choose the best cardio machine for your goals.
Best Indoor Cardio Workouts  Men's HealthThere's no beating a good weight workout, right? But if you really want to keep your body the healthiest it can be, you'll want to add in some cardio into the mix, ...
20-Minute Cardio Step Workout for Tight Tush and Thighs  PopCulture.comIn a hurry to cross your cardio off your to-do list while still getting an effective, butt-kicking routine? Problem solved! In this routine from FitnessBlender.com, you ...
Aerobic exercise may be key for Alzheimer's prevention  Medical News TodayExercise may improve cognition and prevent Alzheimer's disease, but are some forms of exercise better than others? New research investigates.
Yoga may benefit heart health as much as aerobics  Reuters(Reuters) - Those sun salutations and downward dogs could be as good for the heart as cycling or brisk walking, and easier to tolerate for older people and ...
Endurance, Resistance Exercise Shrinks Cardiac Fat in the Obese  MedscapeEndurance- and resistance-training exercises can shrink cardiac adipose tissue, but they don't work equally well on both kinds of fat around the heart, which in ...
Exercise in the Evening: Benefits  HealthlineCan we hack into the biological clock that helps dictate our sleep cycles to get more out of our exercise routine? We're not there just yet, but recent research is ...
Bedford COA news - News  Wicked LocalBedford Council on AgingLOCATION: 12 Mudge WayPhone: 781-275-6825Web: bedfordma.gov/council-on-agingEmail: [email protected] hours: 8 ...
Hate running? Too much cardio really CAN hamper your weight loss efforts  The SunYou can never do too much cardio, from a health perspective - but it won't necessarily help you to burn fat.
There are major health benefits to adding traditional cardio to your workouts  The Globe and MailThere are moments of incompetence that stand out in everyone's life. Whether personal or professional, these failings often serve as a stern slap in the face that ...
How Much Cardio Is Really Good for Your Heart?  U.S. News & World ReportAt extremes, cardiovascular exercise can contribute to cardiac plaque, irregular heartbeats and heart disease.
Aerobic Exercise Is Best Way to Burn Belly Fat  LiveScience.comThe best type of exercise to burn unhealthy belly fat is aerobic exercise, according to a new study. The results showed that people who did aerobics for eight ...
What Happens To Your Body When You Only Do Cardio  Women's HealthCardio-only movements mean you miss out on your body's other muscular needs—which could have serious effects on your health and weight loss goals.
Rethinking the 30-minute workout - Harvard Health  Harvard HealthFederal guidelines advocate 150 minutes of moderate-intensity aerobic activity per week for optimal health, which breaks down to 30 minutes, five days a week.
The Best 15-minute Cardio Workout for Busy Guys  Men's JournalIn this 15-minute cardio workout for busy guys, we're going to push through six exercises to make the most of your time. You'll also do some resistance training, ...
Group Fitness Schedule - Fitness - UREC  UWGB7:00-7:45a. Sunrise Yoga Hanna, 7:00-7:45a. Sunrise Yoga Hanna, 7:00-7:45a. Sunrise Yoga Sam B. 7:45-8:45a. Aqua Aerobics Abby, 7:45-8:45a
Why Dancing Is the Best Thing You Can Do For Your Body  TIMEDancing burns lots of calories. But dance also comes with other health benefits like better mood, less anxiety and a sharper brain.
10 best aerobic exercises for weight loss  Times of IndiaWish to lose weight and don't have time for it? Then aerobics is your answer. Aerobic exercise is a physical activity which will make you sweat. When your heart ...
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Are You Making This Cardio Mistake?

Are you exercising for long periods of time to try... Read More

5 Tips for Starting Runners

So you've decided to take up running? Maybe you are... Read More

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors... Read More

Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do... Read More

The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to... Read More

Guidant Corporation Recalls Heart Defibrillators

A worldwide recall was announced by Guidant Corporation for nearly... Read More

What Should Runners Think About?

What do you think about when you are running? Does... Read More

Aerobic Training

How to start your aerobic training program:Consider first setting your... Read More

Aerobic Activity Burns Fat

Aerobic activity is any exercise that helps you use oxygen... Read More

Cardiovascular Training - From the Heart!

Cardiovascular training, or aerobics, requires a different approach than other... Read More

Cardio-Boxing for Super Fitness

The major benefits of cardio-boxing include:· Increased Stamina · Increased... Read More

Burn 340 Calories a Day with Aerobic Exercise

Strengthen your heart and lungs and give your body a... Read More

Elliptical Workouts

Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross... Read More

Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe?

Nike Free does not think so; and neither should you.... Read More

Spinning Classes - Indoor Stationery Bicycle

Over the years I have changed my exercise routine continuously.... Read More

Fat Burning Exercises

Fat burning exercises are the slow, aerobic, long duration types... Read More

Run for Your Life

Running is an ideal symmetrical activity for keeping fit. However,... Read More

Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

What if I were to tell you that most if... Read More

An Alternate Fitness Tool

Any competitive or recreational athlete will use a variety of... Read More

Playing Your Cardio Right

To many, that half-hour a day is the most enjoyable,... Read More

Using Nutrition to Boost Your Cardio

So, you're doing cardio religiously and you're not getting any... Read More

Elliptical Trainer Benefits

There are so many elliptical trainer benefits to list that... Read More

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing... Read More

Running Tips

It's a good idea to consult your doctor before beginning... Read More

Benefits of Elliptical Training

The basic motion of an elliptical trainer is a smooth,... Read More