I've always believed in bodyweight assisted exercise. It's a very good way of being able to train and know the weight you can lift without exerting yourself to extreme limits, which you could physically pay for afterwards.

It's also a fantastic way of training when at home or on holiday and you've not got access to a gym or fitness equipment.

Bodyweight Exercises also known as "Calisthenics" it's a great way to sculpt and tone your body when you're training regularly. If you are thinking of starting back into the gym or just getting into it, again "Calisthenics" will give you a fantastic base fitness level, and more importantly a starting point to build from.

I have some personal experience from using bodyweight exercise. After taking some time out of the gym (two months) I decided to get back into my old routine, all the weights I lifted seemed to be very easy and I soon started lifting the same weights I was prior to me taking time out.

The next day I felt great, but later that week my joints and tendons, especially in my elbows (from bicep curls) hurt like crazy! This was due to them being untrained and unconditioned during the time I had taken out.

I ended up having to take a week out from training and then another week very, very steady in the gym before returning to my regular routine.

I could have avoided all of this by taking it slow when going back into the gym and lifting smaller weights, or, if I had stuck to bodyweight assisted exercise in my first couple of sessions back to mobilise my joints and muscles before lifting heavier weights.

More recently I had some time out from training due to being ill, although I kept up some bodyweight exercise during this time and I was able to pick up my training right where I left off.

Some bodyweight exercise you can do right now:

Do you have your own favourite bodyweight Exercise or routine?

Cardio fitness is best way to protect yourself against many medical problems, including one of the most cerious in modern society: heart disease.
This simple test will let you measure your cardio fitnessin quick and easy way and without any fancy equipment. All you need is a 12-inch step (or stair) and a stopwatch. Step up and down for three minutes, alternating your feet and trying to maintain a pace of 24 sets - that is one up and one down, on each foot - per minute. Once you're finished, sit down and take your pulse immediately: press your fingers lightly on the pulse point on your neck or wrist, count the number of heart beats for 15 seconds and multiply it by four what will give you the number of heart beats per minute.
You are aiming low. A low number implies that your body is better able to recover quickly after physical effort - the lower the number the better your cardio fitness. Once you have the number of beats per minute, it's easy to judge how fit you are.

Excellent results: Anything less than 97 beats per minute
Good results: 97-127 beats per minute
Fair results: 128-142 beats per minute
Poor results: 143-171 beats per minute
Very poor results: anything above 172 beats per minute
Don’t despair if your results are not what you hope for. Your level of cardio fitness can improve remarkably quickly, with as little as 20 minutes of cardio exercise four to five times a week.

Source: GMTV and the American College of Sports Medicine

It looks like finally spring has decided to visit UK - or at least London. It really wormed up and it seems like we can finally say "Goodbye!" to our winter clothes. But what if you don't fit in your last-summer dress/ T-shirt? Time to shape-up! - get rid of jelly bellies and make use of your muscles! How? Try swimming!

Water exercise is a great way to tone-up. But forget about "poolates" and such - I am talking real swimming here! I know, doing laps is sooo boring but look at it this way: water is 1000 times more dense than air and provides 12 times the resistance, compared to "land rat" workout. At the same time you feel weightless, as water density is very similar to density of human body. And you don't have to worry about your joints as swimming reduces the strain put on them by over 50%. Lest but not last - only 30 minutes of moderate laps burns 280 calories!

If you want to make swimming more fun, try using training aids. They are not just for the beginners - using kickboards and handpadles can not only improve your technique and turn into a pro in the process - by adding resistance they make your workout super-efficient.

So what are you waiting for! Swim yourself slim!!

Wouldn't that be perfect? Getting fit whilst doing something fun? Video games like Wii Sports and Dance Dance Revolution may be just what we were looking for!
Interactive games are a fairly recent addition to the world of video gaming. They require something more than just pressing the buttons: from simple move of the wrist to play golf to really intense dance routines or boxing. If you tried, you know that virtual games can get your heart pumping. But is that enough to replace daily dose of exercise?
The answer is no. Even though games like Wii Sport require more activity you can't qualify them as aerobic exercise. You burn calories during play (60-70 cal per hour) it's nowhere near what an actual sport activity should be.
But don't get discouraged! Though you will still have to run, swim etc, virtual games may become important part of a healthy lifestyle. Interactive gaming may improve confidence to "try the real thing" (kids especially) and hand-eye coordination. But really: let's get outside and have some real fun!

If getting fit is your goal in 2008 Health & Fitness has something just for you! Supported by NikeWoman Shape-up Challenge is a 12-week fitness program, intended to help you accomplish your 2008 health and fitness goals. Shape-up Challenge includes choice of 3 routines: beginners, weight loss and advanced fitness regime designed by David Fleming, personal trainer from LA Fitness.
If that is not enough you will have access to your personal online training space on brand new MySport - online training space, where you can record your progress, write you own blog, contact with other participants of the challenge and members of MySport community and follow your personalized Shape-up Challenge regime online!
And don’t get discouraged when you’ll see "gym" as location of the training – I don’t see a reason why not to swap it for "leaving room"!
For more details visit www.healthandfitnessonline.co.uk. Good luck!